RRCA Club Running Magazine Summer 2010

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The Golden Years of Running

Summer 2010

RRCA members enjoy a morning group run in Lakeland, Florida at the 52nd Annual RRCA National Convention. In this issue, read about how DAN SHIELDS (left) changed his life through running.

Summer Shoe Review RRCA Championship & Awards Spotlight

Permit #351 Bolingbrook, IL


Rob Mason; (Inset) Courtesy of Jeff Horowitz

Also in this issue, RRCA member Jeff Horowitz recounts his encounter with the Himalayan 100-Mile Stage Race.


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ClubRunning Summer 2010

Matt Mendelsohn



Executive Director’s Letter


Members Speak

Your Letters & Our Web Poll

10 Health & Safety


Controlling Fear Deep Vein Thrombosis Run for Your Life


RRCA Members’ Features

Courtesy of Calumet Region Striders

Courtesy of Harry Klessen

The Golden Years of Running Running High

20 Program Spotlight ®

Weight Watchers Walk-It Day 5K Kids Run the Nation Run@Work Day

22 RRCA Championships

& Awards Spotlight

26 Training Tips

Recovery Begins with Training Smart

27 Summer Shoe Review 30 Potluck Recipe BigStockPhoto.com

Spinach Salad

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Matt Mendelsohn

Executive Director’s Note I don’t often get handwritten letters these days. As a matter of fact, I’m one of those persons who has become extremely dependent on email as a primary form of communication. But that’s inevitable when you run a national organization. So when I received a handwritten letter about Club Running, along with a typed article (found on page 16) from Harry Klessen, I certainly took the time to read it and ponder the importance of his message: becoming a runner as a mid-life pursuit. Shortly after receiving Mr. Klesson’s note, I received another handwritten letter from a longtime RRCA club member. Included in Jean Knaack that letter was an editorial written by Joe Henderson back in 1989. The editorial was in tribute to RRCA Hall of Fame member Sy Mah, who had passed that year at the age of 62. One of Sy’s greatest achievements was being listed in the Guinness Book of World Records for having the highest number of marathons run: 524 completed. But more amazingly, he had accumulated those marathons in the last 20 years of his life. Mah is quoted by Henderson as saying, “I do the things I enjoy … and I am also perhaps trying to prove something. I have been told by many people, many times, that once I reached 50 years of age, I would not be able to continue running as much as I do. I am now 10 years past 50 and I find that my body is more physically capable than it was at age 40. I believe Americans have been brainwashed with the idea that they must do less because increased age will result in less energy and diminished capability. I have found this is simply not true if a person does not allow his mind to accept the traditional view of aging.” I think Mr. Mah’s words are something we should all take to heart, and I applaud Mr. Klessen for his nearly 30 years of being a runner. He, along with the growing number of 70+ runners, are certainly redefining how we should view the “golden years.” Twenty years ago, the RRCA conducted a member survey that outlined the average age of the membership; the bell curve topped out at around 45 years of age. In 2007, the RRCA again conducted a membership survey, and the RRCA board of directors expressed concern before the data was collected that the average age of the bell curve would show more advanced years of the membership. However, the data showed something quite different. We continue to hold steady at 45 years of age for the top of the bell curve, 20 years after that first survey. What does this mean? It means that many people are getting into running or coming back to running with a running club as they approach mid-life, and that’s a good thing. So if you’re in your mid 30s, 40s, or 50s, don’t ever think it’s too late to get back into running. The reality is, it’s never too late, and you certainly aren’t alone if you pick up running as a healthy lifestyle activity or sport later in life. Sincerely, Jean Knaack

Club Running is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) and Running Network LLC. You’re a member of your local running club and your local running club is, in turn, a member of the RRCA.

ClubRunning Club Running is produced by Shooting Star Media, Inc. for publisher Running Network LLC, P.O. Box 801, Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at the above address. Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright © 2010 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher.

We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

ClubRunning Summer 2010 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President Brent Ayer SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer PhotoRun.net Brightroom.com, Bob Burgess, Matt Mendelsohn, Rob Mason, BigStockPhoto.com Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI RUNNING NETWORK LLC Advertising Larry Eder President phone: 920.563.5551 x112; fax: 920.563.7298 larry@runningnetwork.com Advertising Production Manager Alex Larsen Publisher’s Rep Paul Banta OSE Productions, Inc. phone: 503.969.4147; fax: 503.620.4052 paul@oseproductions.com Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI www.rrca.org www.runningnetwork.com www.shootingstarmediainc.com Member of

Let Us Hear From You!

Club Running welcomes your suggestions, comments, and questions. Direct them to share@rrca.org.

Address Changes/Missing Issues

Please email us at shootingstarmediacirc@gmail.com about address changes, duplicate mailings, or missing issues. Please include both old and new addresses.

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RRCA Members Speak

Best Practices

I'd like to see RRCA concentrate on spreading information about how running clubs can organize successful activities. Real details about actual programs are what I’d like to see in publications RRCA puts out, whether in print form or on web pages. Details about putting on club races, club group runs, club training programs, producing club publications are some of the subjects I think RRCA could spread information about. —David from Connecticut Executive Director Responds: In addition to Club Running, the RRCA publishes a print newsletter called Inside Track. Inside Track is designed to be a best practices publication for running club and event leaders and is mailed quarterly to all RRCA member running club presidents and event member race directors. This publication addresses many issues of interest to running club leaders and race directors. You can find recent back issues of the publication on our website (rrca.org/publications/inside-track/). Club leaders and race directors will also find helpful information on our website in the “Resources For: Club Directors, Race Directors, Coaches, and Runners” sections. Simply click on the “Resources For:” photos at RRCA.org to access your desired resource section. Since 1958, the RRCA has gathered in different cities around the country for the Annual RRCA National Convention. The convention is a great opportunity for running club leaders and race directors, and everyone interested in running to come together to share information, best practices, and contribute to the national mission of the RRCA. The convention consists of educational workshops, the RRCA Annual Meeting of the Membership, the National Running Awards Banquet, and several social networking events. Hundreds of runners, club leaders, event directors, and corporate supporters attend the RRCA Convention. Learn more about it at RRCA.org/services/rrcaconvention/. —Jean Knaack, RRCA Executive Director Keep Me Inspired I love receiving this magazine. It is better than a fashion or home and garden magazine. I have been running for a couple of years, completing three half marathons, and this year I hope to complete the Baltimore Marathon in October. This magazine is truly an inspiration for me, since I am training for the big one. —Colleen from Maryland

5K National Oldest Runner Is one of the opening pictures on the [RRCA] website—the smiling man wearing the red cross cap—Mr. C. Hawkings from Rainbow City, Alabama? The amazing 92-year-old finished a 10K in 3:08:04 Saturday in Guntersville, Alabama and with an equally large smile. —Jim Oaks, Alabama (RRCA Hall of Fame chairman) Executive Director Responds: We get a lot of inquires about the photos on the RRCA homepage. Mr. Oakes is correct; the first image on our homepage, the “We Run the Nation” feature image, is indeed the smiling Mr. Hawkings, age 92, at the 2009 Woodstock 5K in Anniston, Alabama, taken by Penny Photography (above center). I personally love this photo, and I think it captures the joy of running at any age in that large smile of his. In case you’re wondering about some of the other photos, the “Find a Club” feature image (above right) is the beginning running program of the Annapolis Striders led by Evan Thomas, and the “Find an Event” feature image (above left) is from the Modesto Classic taken by Vicky Boyd of the Shadow Chase Running Club. (Alas, the final image, “Find a Coach,” is a stock image.) If you have taken a great photo that you believe captures the spirit of the RRCA, email it to share@rrca.org and we may feature it on our homepage at RRCA.org. —Jean Knaack, RRCA Executive Director

RRCA.org website poll What’s your favorite event size? Total Votes: 956

I like mega events with 30,000+ runners — 3% I like large events with 10,000 - 30,000 runners — 5% I like bigger events with 2,001 - 9,999 runners — 8% I like medium events with 500 - 2,000 runners — 21% I like small events with 25 - 499 runners — 28%

Thank You Thank you for sending me my copy of Club Running. Although I am an 84year-old geezer now, and must limit even participation as a volunteer for the Tidewater Striders, I enjoy reading about those active in the sport. —Randy Ferebee from North Carolina

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I like to do a mix of different event sizes during the year — 35%









We invite our readers to participate in the RRCA website polls at RRCA.org.

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running cleanses the mind and body.

As you propel yourself forward, negativity falls away like beads of sweat. And before too long, you’ll find your perspective on the world refreshed. With every step, a new you emerges, fueled by the strength to face any obstacle in your path. asics.com

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Health & Safety Spotlight

But the Bad News Is ... By Sally Young There must be something more humbling than watching your body age once you turn 50, but this will do just fine, thank you. The crossover from young to old comes abruptly—more so for menopausal women— and it makes you realize that quality-of-life issues are happening in real time. But if you run, walk, bike, swim, or otherwise do aerobics, it’s like money in the bank of aging. Research spanning 21 years by James Fries, Stanford School of Medicine, found

that older runners (age 50 and up), are healthier and happier, and remain independent longer than do non-runners, with the difference most striking for women. Running delayed the onset of age-related disability and frailty by 16 years, and the divergence continues as participants reach their ninth decade. “Late in life, you still see the benefit of vigorous activity,” said Fries. Over time, runners decreased their

mileage or stopped, but all of them did some other form of aerobic exercise, and many became avid volunteers with their running club. The social engagement of belonging to a running group enhances self-efficiency and selfworth, and it offsets the late-life depression that so frequently occurs during the fourth age, those 80 and older. Sally Young is a runner and freelance writer living in the Virginia Beach area.

Don’t Let Fear Affect Your Running By Stan Popovich Sometimes fear and anxiety can get the best of us in running. The key is to know how to manage that fear and anxiety. As a result, here’s a brief list of techniques that a runner can use to help manage their fears and everyday anxieties. Occasionally, you may become stressed when you have to run in an upcoming event. When this happens, visualize yourself doing the task in your mind. For instance, you have to run in the championship event in front of a large group of people in the next few days. Before the big day comes, imagine yourself performing the event. Self-visualization is a great way to reduce the fear and stress of a coming situation. Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off the problem. A person could read the newspaper, listen to some music, or do an activity that will give

them a fresh perspective on things. This is a great technique to use right before your next event. Another technique that’s very helpful is to have a small notebook of positive statements that you can carry around with you. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you. Whenever you feel stressed, open up your notebook and read those statements. This helps to manage your negative thinking. In every anxiety-related situation you experience, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. For instance, you have a lot of anxiety and you decide to take a small walk before your event to help you feel better. The next time you feel anxious you can remind yourself that you got through it the last time by taking a walk. This will give you the confidence to manage your anxiety the next time around.

Take advantage of the help available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They can provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Remember that it never hurts to ask for help. Remember that patience, persistence, and education go a long way in preventing fear from becoming a factor in your running.

Stan Popovich is the author of A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non-Resistant Methods, an easy-to-read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. Visit www.managingfear.com for additional information.

Deep Vein Thrombosis in Athletes: A Cause for Concern? By Beth Parker, PhD, Henry Low Heart Center, Hartford Hospital Deep vein thrombosis (DVT) is defined as the formation of a blood clot, or thrombus, in one of the large veins (usually of the lower limbs) that leads to partial or complete blockage of the venous circulation. In severe cases, a fragment of the thrombus breaks free and migrates through the heart to the lungs, blocking a pulmonary artery or branch (known as pulmonary embolism, or PE). Risk factors for DVT include age, recent surgery, stroke, immobiliza-

tion, obesity, malignancy, and lower extremity trauma. A substantial portion of diagnosed DVTs occur in adults in poor health who are hospitalized or in nursing homes, and can result in long-term vessel damage and even death. Interestingly, however, there are a number of cases of otherwise healthy athletes, including marathon runners, cyclists, triathletes, and cross-country skiers, who have experienced a

DVT after participating in endurance exercise. A commonality of these cases is that both the athletes and their physicians failed to recognize the signs and symptoms of DVT, therefore impeding timely diagnosis and treatment. Classic symptoms of DVT involve swelling, pain, and discoloration in the affected extremity. Symptoms of a PE include unexplained shortness of breath, rapid heartbeat, chest pain, anxiety, sweating, and a cough that produces blood. Continued on next page

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Health & Safety Spotlight Unfortunately, many DVT symptoms mimic the musculoskeletal pain experienced by an athlete after a competition, and may also not appear for days or even weeks following the athletic event that caused the DVT. Similarly, symptoms of PE may mimic the symptoms of upper-respiratory tract illnesses that athletes may experience due to reduced immune system function after a strenuous endurance event. Mistaking the symptoms, coupled with the overall good health of the athlete, may lead to a further delay in a correct diagnosis even when the athlete visits a doctor. Why might athletes be at risk for DVT and PE? The underlying cause of DVT is explained by an interaction of three factors, termed Virchow’s triad. These factors are blood vessel injury, stasis (a slowing or stoppage of the normal flow in a blood vessel), and the presence of a hypercoaguable state that is, the likelihood of forming a blood clot is increased. Endurance athletes are exposed to both vessel injury and hypercoagulability during endurance events, as they experience micro-trauma, and potential injury to blood vessels during repeated muscle contractions, and possible dehydration. Athletes are also likely to follow endurance exercise with inactivity and immobility (thus inducing stasis) while traveling home from and/or recovering from the athletic event. Interestingly, studies on the effect of acute endurance exercise (for example, a marathon) on the formation of blood clots suggest that while endurance exercise does activate the coagulatory system (which leads to clot formation), it also activates the fibrinolytic system (which leads to clot breakdown). Therefore, physical activity and competition itself do not appear to disrupt the balance between clot formation and clot breakdown in most athletes. However, there are many additional risk factors for DVT, which include use of estrogenic medications (for example, oral contraceptives and hormone replacement therapy), traumatic injuries (for example, a fall during competition), and thrombophilias (that is, clotting disorders such as Factor V Leiden mutation, and proteins S or C deficiency). In addition, several of the known cases of DVT in athletes have occurred after athletes traveled home from events or strenuous training sessions, as car, bus, train, or air travel activate the coagulatory system. Therefore, it’s possible that superimposing risk factors such as medications, genetic predisposition, and travel on endurance exercise may be added to an individual’s DVT risk and ultimately increase the tendency for clot formation. So, should endurance athletes be wor-


ried about post-competition DVT? Probably not, as the majority of endurance athletes are able to compete and participate in physical activity uneventfully over the course of the lifetime, with no incidence of DVT or PE. However, what is notable is that when DVT occurs in athletes, the symptoms are often initially overlooked and/or misdiagnosed by both athletes and their medical practitioners. Therefore, it’s important that athletes, coaches, and sports medicine personnel be familiar with the symptoms and potential causes of DVT and PE so as to aid in immediate diagnosis and treatment. Endurance athletes also typically ask what they can do to prevent DVT. Unfortunately, there are no conclusive data to use in formulating guidelines that address issues such as travel after an event, use of oral contraceptives, and/or genetic testing in individuals who have previously developed DVT. However, endurance athletes can take basic precautions to minimize DVT risk following prolonged and strenuous exercise. These include avoiding long periods of venous stasis (that is, participating in active recovery following an event rather than sedentary recovery), as well as performing hourly leg exercises, avoiding crossed-legs, and remaining adequately hydrated during post-exercise travel. Compression stockings for extended periods of post-competition travel may also be effective for athletes, particularly those with one or more risk factors for DVT. While more research needs to be conducted on this topic to verify the growing body of anecdotal evidence compiled from individual case reports, it’s likely that simple strategies of education and prevention will reduce the risk of DVT and PE in otherwise healthy athletes.

Beth Parker, Ph.D. is an assistant professor of medicine at the University of Connecticut and the director of exercise physiology research in preventive cardiology at the Hartford Hospital in Connecticut.

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Health & Safety Spotlight

Run For Your Life By Mishka Vertin ping. Odyssey House is a long-term residential drug treatment program and most of the 40 or so Run for Your Life participants had joined simply to get a few hours outside each week. Most had been mandated to the drug program by the criminal justice system, and had been threatened with jail time if they failed to successfully complete their 12 months. I had discovered the program while visiting a young client of mine who I had helped get out of jail and into Odyssey House as part of my work as a social worker at a Bronx public de-


A strong gust of icy wind blew up the back of my running tank, causing my race number to twist and turn and crackle, threatening to defy the tiny safety pins holding it in place. As I jumped up and down in a somewhat futile effort to create body heat, I glanced behind me toward the origin of this gale force: the Pulaski Bridge. Every other day of the year this bridge marked the border between the New York City boroughs of Brooklyn and Queens. Today, it marked something more—the halfway point in the world-renowned NYC marathon. I had been perched at the 13.1 mile marker for several hours, and while the chilly 40˚ temperature was ideal for running a marathon, it threatened to cement my muscles as I stood on the sidelines thoroughly underdressed. My fingerless gloves and knee-length tights were no longer cutting it, and I was desperate to begin running. Desperate for warmth, but even more desperate for whom I was expecting to meet. You see, I was waiting at the halfway point for a man named Louis*, a member of the Odyssey House “Run for Your Life” team that I had been coaching as a volunteer for the past 6 months. I was a designated “guide” and would be leading Louis through the second half of the marathon, offering support, encouragement, and the occasional packet of Gu. And now, 21⁄2 hours after the official start of the NYC Marathon, I was beginning to get worried. Worried because Louis’ longest training run was only 18 miles. Worried because he had been having trouble with his knee. And worried because Louis had only begun running 4 months earlier, and prior to that, he had been a drug addict. “The only time I ever ran was from the police,” chuckled one of the Run for Your Life team members during one of our first practices in late April. During those first few workouts, it became evident that a lack of physical activity was a common theme in this group, when it was nearly impossible to get the runners to jog a loop of the Central Park Reservoir without stop*Some of the participants’ names have been changed to protect their privacy.

fender’s office. Framed newspaper clippings lined the walls of the facility’s lobby, detailing the success the program’s participants had experienced in trading an addiction to drugs for an addiction to running. Run for Your Life is led by Andre Matthews, a recovering addict and one-time Odyssey House client who began coaching the program in 2001 after completing his first marathon. Over the past 8 years, he has led 250 other recovering addicts in completing the NYC Marathon. Inspired, I asked Andre if I could combine a personal interest—running—with my professional interest—helping people caught up in the criminal justice system—and help out with the team. I began running 5 years ago mostly for the mimosa brunch I could indulge in with my running club, the New York Harriers, after a 5 or 10K race. I had completed a marathon and numerous half marathons, but was a recreational

runner by all standards. But to the Odyssey House guys, I was the “real deal” as far as road racing was concerned. And so, during those first few months of struggling to make it all the way around the Central Park Reservoir, I filled the time with stories of my running experiences: the funny relay races, the various injuries, the times I got lost or chased by dogs. The stories soon became stories of my life experiences, and eventually—after having gained some trust—they became stories of their life experiences. Shawn told me about his newborn daughter, about how difficult it was to be inside a treatment facility and missing the important steps of her first year. I listened as James talked about his little brother, and how proud he was that he hadn’t followed in his footsteps, and how much he hoped to become someone his brother could look up to. Robert told me the story of the last group home he had been in, how he had been kicked out, and had nowhere to go. And Latoya would tell me of her visits with her 6-month-old daughter Katie, and how she was running because she wanted to be healthy and around to raise her daughter. As the stories grew more intense, so did our mileage. By August, our regular workout had become the full 6-mile loop of Central Park. The team had even begun competing in local races, where they discovered their competitive spirit and I discovered that mediocre runners can take home huge trophies if they are willing to do 10Ks in Bed-Stuy! I will never forget our first race as a team, the Achilles’ “Hope and Possibility,” a race for athletes with disabilities. I stood with a couple of our team’s teenagers—the age group that often has the most anger and, therefore, is the hardest to get motivated about making changes their lives. As we watched tiny children with prosthetic legs run across the finish line, I heard them remark to one another, “Man, maybe we don’t have it so rough.” Around this time, I had begun to run regularly with Louis, a recovering alcoholic and cocaine addict who was in round 2 of rehab and committed to returning to his former life as a businessman. Louis had completed a 12-month program, relapsed almost immediately, and been sentenced to complete another long-term resiContinued on page 14

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Sunday, November 14, 2010

Come for the run... Stay & play by the Bay

Running on the Edge of the Western World

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Health & Safety Spotlight dential program. As time went on, he admitted to me that he was very angry at having to complete another entire program when he had only messed up once. But as Louis got more and more into his training, he became obsessed. “I have been asking myself all this time, ‘Why am I here? Why am I doing this again?’ And now I know. To discover running.” And run he did; he never missed a practice, and as his interest in running terminology grew (negative splits! tendonitis! Prefontaine!), his race times shrank. In fact, the improvement of most of the participants was just as astounding. One Tuesday night practice, I decided to run with Viktor, a small, handsome Dominican man who had become one of the team’s best runners. Viktor was quiet, and I teased him as we started running, “Now Viktor, I am going to try and stay with you, but if I can’t keep up I want you to go ahead.” It was my job, after all, to make sure these guys kept going. I had come in ahead of him in a 5K the week before and I was naively confident if anyone was going to need encouragement to keep up the pace, it was going to be

Mishka Vertin (left)


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Viktor. I let him lead and by mile 3, our 7:15 per mile pace was causing my thighs to seriously burn. “OK, Viktor, I can’t keep up,” I huffed out an admission. “You go on ahead without me.” He turned to me, nodded OK, and … slowed down a bit, too. I tried again: “Viktor, you’re not even tired. I’ll be fine. Go!” Viktor turned to me, nodded and … continued two steps ahead of me. A few more rounds of this and I could see I was getting nowhere. Despite my pleading and his silent head nodding, Viktor the gentleman stayed exactly two steps ahead of me for the next 3 miles. He would, from time to time, attempt an inconspicuous glance behind him to make sure I was still there. And—thanks to him—I was. Week after week they continued, through 18-mile-long runs in the pouring rain and beginners’ injuries, all the way to the New York City Marathon. 39 recovering addicts, men and women who had complained about going out in the rain, who had hid in the bushes along the reservoir to sneak cigarettes, who were running for the most part in used gear donated by my running team, were about to cover 26.2 miles more than they had ever dreamed. And so, there I was at the edge of the Pulaski Bridge on November 1, 2009, praying for the first time in a decade, praying that Louis would come through. Then, all of a sudden, my prayer was answered by a voice booming from the crowd. “Woo hoo! Mishka! Get back here and get in a photo!” There he was, looking like a million bucks, posing for photos with family members and a few fellow Run for Your Life marathoners. And so it went for the rest of the race: cheering to the crowd, posing for photos, dancing to the bands, eating every piece of leftover Halloween candy handed to us. (I joked to Louis that this may have been the only race I’d ever run during which I actually gained weight!) My own first marathon had been painful. I had been going for speed and it took me years to even think about running another marathon. But for Louis, it was different. He didn’t care about speed. He cared about sharing this moment with his friends and family, about connecting with the people of New York, about having a great time, and about being grateful that he was healthy enough to accomplish something so huge, some-

thing so much bigger than he was. And that feeling of elation that I had hoped for, but had never come while crossing the finish line of my own first marathon? I felt it with Louis as we ran past Tavern on the Green with our hands held high. After the marathon, the mood among the Odyssey House finishers was different than what I am used to experiencing. No one talked about finishing times or splits or even wondered who had won the race. Instead they compared lines such as, “How ’bout when you tried to take that lady’s banana and she snatched it back and said, ‘This is for my husband!’” and “I can’t believe you stopped and played the bongo drums with that band!” They patted each other on the back in respect and utter awe, making good on a promise they had made to each other and to themselves. “I have had some pretty emotional times in my life,” said Alejandro, a program mentor and former addict, a few days after the race at the Run for Your Life awards ceremony. “My wedding day, the birth of my first daughter. But nothing compared to the emotion of finishing my first marathon.” “How many of you used drugs the morning of the New York City Marathon?” bellowed John Tavolacci, the executive vice president of Odyssey House and himself a marathon runner, to the crowd of finishers seated at the awards banquet. No hand went up. “And how many of you got high on the morning of the New York City Marathon?!” The room erupted in cheers. “Now you know how to get high while doing something positive!” The truth is, not everyone who started that first day of practice back in April made it to the awards ceremony. Some are discharged from Odyssey House for drug use, some decide they’re not ready and leave. The young woman I had originally been assigned to guide in the marathon just walked out one September day and never came back. So does the program even help? As of yet, Odyssey House has not recorded any statistical evidence on the effects of the Run for Your Life program on the participants’ long-term sobriety. But that doesn’t really matter to Andre. Or to Louis. Or Viktor, or the 15 others who completed the marathon for the first time this year. Or to the countless other Run for Your Life alumni who return year after year as mentors and guides. “I thought about leaving [the program] a few times,” Louis announced to the audience at the awards banquet. “But the commitment to run for my life was the thing that kept me here.” Louis will graduate from the program in January, and he has already committed to being back as a mentor for next year’s marathon. And so have I. Mishka Vertin has been a member of the New York Harriers and is a member of the North Brooklyn Runners. She has found a real community within the club.


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The Golden Years of Running By Harry Klessen, Souix Falls Area Running Club member The Last Fun Run When we are born we know not when. There is a program within. As a child we may not talk but just learn to walk. We will learn to run and the fun will have begun. When we have a game, it is to run, the only way. The name of the game is to run, it is only play. When we are teenage all the rage maybe not to run. To some this is when all the fun will have begun. Some days we may laugh or we may cry. To run may wipe our troubles away; it’s worth a try. The first 5K or 10K we may wonder why. Next time we know why and we will fly. New shoes become old as each race is more bold. T-shirts are in a pile as new P.R.s are on file. Courtesy of Harry Klessen

Age groups allow us to be the new kid on the block. The thirst to be first in our age group, to beat the clock. Someday when we are older we will run less each day. Even though it tends to melt the years away. When our last run is done we may never see the sun. Our spirit in a spring day in May; may have a run just for fun. Harry Klessen 2001

“The golden years” might take you back to the first running boom, but it is also a term used in reference to senior citizens at a certain stage in their life. At this stage in my life, I can qualify as a senior person because of the 7 decades, plus 6 years that I have been alive. For the past 28 years, I have been an avid runner. Prior to that time, I didn’t walk any farther than I had to. Stretching back into the 1980s, running became a prominent activity, a fad sweeping the nation. I didn’t immediately jump on the bandwagon, but I did start to walk back and forth to work. One day on my walk to work, I needed to speed up the commute time so I jogged one city block. On the journeys thereafter I began to include the walk-a-block, then jog-a-block system while wearing street shoes. I came to the point where I became more serious about the jogging phase and laced up my no-cushion tennis shoes for a challenge around a city block. Then came the phase when I finally purchased some running shoes. My weekly mileage constituted maybe 12 slow miles. Eventually there came a point where I could jog 2–3 miles a session. I felt good about this new-found ability and a friend my age, a

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runner, suggested that I should enter a local 5K race, just for fun. This would mark my first competitive running effort. In my mind I was wondering if the 5 meant 5 miles or something else. I heard there would be a “split time” the first mile. Did this mean the runners would split up into groups? As the start gun went off, I thought I would run as fast as the people who looked about my age. At the end of the first mile I thought, “Why am I doing this?” as younger and older runners ran past me. I went back to a slow jog and finished the race. Afterward, with my first race T-shirt in hand and some of the usual post race food fare in my stomach, I felt satisfaction in finishing the race. My next thoughts were, “Why didn’t I go faster?” and “When is the next race?” I was hooked on this running thing; I was 48 years old. I acquired books of that era on proper training, nutrition, strategies to win races, and wisdom from other runners. Armed with new knowledge, the best running shoes were purchased and seasonal clothing for upper Midwest running was procured.

For a number of years, I kept a log of mileage, the weather, where I ran, and how I felt during and after the run. Later, I just logged mileage and race times for the different events for comparison year to year. I believe that you are never too old to become involved in running. As a runner, you can reinvent yourself with each new run, because each run is an outward journey and yet a journey within yourself. As your footsteps fall into sync with each breath, the constant rhythm lets your mind wander and meditate. A mental switch can evoke qualities of endurance that you didn’t know you had. You can cross boundaries, push beyond the edge, or just have a silent escape for some time alone. There is something deeply satisfying in a good run. At the end of a run, you can feel good about yourself and be ready for whatever life may offer you. I feel comfortable and hope to keep a good pace until I am 80 years old. If you are a competitive older runner, I would like to suggest some of the following strategies. If you start toward the back of the pack, you can pick your way through people who bum out from too fast of a start. It can be uplifting to


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pass other runners instead of being constantly passed by others, which is what happens if you seed yourself too far forward. If there’s wind from the start line or to the finish line, find someone going your pace, and draft close behind that person if you’re running into the wind. This will help conserve your energy. Once you reach the point where the wind is at your back, pick up the pace. Go with the push of the air current. Try to find races that don’t discriminate against older runners by not having an age group for you. A lot of smaller races have a top age group of “55 and above.” That’s a tough age group to compete in, especially if you’re over 70. And most states now have a Senior Games, where you compete against only people in your age group. I have found that some races will give awards or recognition for the oldest runner, but if not, then go for your own P.R. (personal record). Enjoy moving up in your age group, as there might be a little less competition. Lastly, if you enjoy competition, have fun with it. Some days you will feel like a race horse and other days like a tractor. But no matter what, have fun and feel good at the finish line. Observe children when they play. Most of them would rather run than walk. Maybe running for older people brings forth a retro feeling of our youth. Running can wipe away those numbers we use to denote our birthdays. Running with someone or alone can be a great time for stress release, as one’s mind is free from everyday problems. It can be a time of creativity, answers, and new concepts. Whatever distance you traverse or time you spend, running offers an opportunity to renew both mind and body and to feel good about yourself. By running, you can change your chronological age to your actual, hopefully lower, physical age. Everyone is unique in how they age. If running in your golden years is your choice, make it fun and get your endorphins flowing!


Rhonique “FloRho”: My first experience with running came, as it did with many others, during my junior high and middle school days when I joined the track team. Because I was not in the top tier of athletes, I left the competitive running field when I got to college. During undergrad, medical school, and residency, I ran just because. Deep inside of me there was still the love for running, but not the time. Well, turn the clock forward a bit—two babies and 60 lbs. heavier—and my love for running was rekindled. In May of 2008, I became a bornagain runner, with no intent of giving it up again. I started training for the Baltimore Half Marathon with my cousin, who had given birth to twins and was looking for a way to lose the baby fat. I kept saying, “I couldn’t blame the baby fat on the baby anymore”; he was 4 at the time. Two years later, I have a running group of women that race with me, train with me and are committed to showing other men and women the beauty of running. We are the Dynamic Divas. Many of us are doctors, lawyers, entrepreneurs, and such. We are all looking to stay healthy, run, run, and run. Dan Shields: My son, David, ran cross country in high school, graduating in 1996. As dads do, I did not miss a meet. My daughter, Katie, decided she would like to run in high school, too. I told her that if she wanted to do this, I would quit smoking, rehabilitate my shoulder and knee, and run with her. So at 52, I began my running career. The rehab started in January 1996. Training started in May, one telephone pole distance at a time, then two, and finally a mile. Running before work (3:45 a.m.) many days a week for 2 miles. Running with some of my basketball buddies and some from work, I trained for 6 weeks and decided to try a race, the Firecracker 4 on the Fourth of July. Stumbling upon a friend, I asked if I could pace with him. His comment was “Sure, but we must beat that guy over there.” I ran so close to Mike that I’m sure most spectators thought we were conjoined. Time: 33:24. Yes, we beat that guy. The beginning! (Editor’s Note: Dan appears on the left in our cover photo. He has served as the RRCA Ohio state rep since 2007.) Courtesy of Sculpt Siouxland

Harry Klessen is from Sioux Falls, South Dakota. For over 40 years, Klessen has been an artist, creating sculptures for private clients and special commissions. His work includes large freestanding indoor and outdoor sculptures that can be seen throughout Iowa and South Dakota. He estimates that he has created at least 3,000 works of art, including the “Circle Totem” owned by the Iowa Arts Council (right).

RRCA Facebook Friends Share When and Why They Started Running

Bruce McIntosh: I started running in March of 2004. I was 38 years old. I wanted to lose weight like lots of others. I signed up for a 5K race that May, probably sooner then I should have, but I was quickly addicted to races and use them for motivation. I have since run in over 150 races and will do my 6th marathon on May 16th. Juanita Conduff Woods: I started running less than one year ago, with the incentive to get free tickets to an area water park, which was part of the race packet! Since then, I have run numerous 5Ks, a couple of 10Ks, and am training for my first half marathon on the anniversary of my very first run in June! I have lost weight, added energy, and developed a great group of friends to keep me going. I

never thought I would enjoy running as much as I do now. When I was in junior high, I tried out for the junior high track team, and after failing the “test,” I was told I did not have the body to be a runner and should try to find another sport. It is now very important to me to encourage others of all ages to pick up running as a hobby/exercise activity. This is one of the few sports that require very little equipment to get started ... just your two feet and a positive attitude! Paul Mosel: I was 51 years old when I ran my first race, Bay to Breakers 1991. I have since run 888 races, 16 marathons, and one ultra. I started running after I blew out my knee at work and decided I needed to strengthen my knees. Did it also for health reasons. Little did I know it was also a lot of fun. Rachel Hanson: I was in 2nd grade and we ran the 50 yard dash in P.E. I beat all the boys and knew instantly that I loved the rush of running as fast as I could in a real race! After that, I remember trying to organize little races with my friends on the playground, after church, and in my neighborhood. At 36, I am not as dominant as I was at 8 (though I still beat some of the boys!), yet the rush of running at full speed is just as freeing and rewarding as ever. J.S. Rinker: I started running because it was the only sport I could afford to do. I figured it was cheap enough to buy a pair of running shoes and start running. I signed up for the Human Race in 2008 and my then 10-year-old daughter would run it with me for my birthday gift. I was then 44, recently quit smoking after 35 years, and hit the road and I was hooked in a big way. We did that run and it was very special to me. I could not have had a better day and haven’t since. Our time was not bad, somewhere around 1 hour 26 min. I might have finished better but my daughter had some ankle issues so we went slow (no, really, it was her and not me). I have since run a dozen 5K runs and my first half marathon last year which was a awesome event. I am still nervous about doing a full marathon but I have my eye on the Pig as my first, but for now I am running the half again this year and a couple of ten milers, and I am in better shape now than when I was twenty—all from buying a pair of running shoes. Beth Montpellier Knox: I started running at the age of 48 so that I could fulfill a promise I made to myself and my mother who died from Alzheimer’s disease. I set my sights on completing a 5K race that benefitted [research into] this horrific disease that took her life a year earlier. In the process, I found meaning in my life and have been addicted to running ever since. Read many more inspiring stories from this discussion topic from RRCA Facebook friends. Simply click the Facebook icon on the RRCA website to join our Facebook discussions. We look forward to hearing from you!

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Courtesy of Jeff Horowitz

Running High

E n cou n t e r s w i t h t he H ima l a y a n S t a ge R a ce

By Jeff Horowitz I was standing midway across a tiny suspension bridge, far into the third day of the Himalayan Stage Race, pausing for a photo. But my smile wasn’t just for the camera; I was thinking that the aid station assistant was crazy. He’d just told me that I had 7K more to run. I knew that couldn’t be true. I’d been running for over 7 hours and I was about to collapse. I’d run the numbers in my head and I knew the finish line was near. The worker was wrong; as soon as I crossed the bridge, I’d be delivered from my agony. But when I crossed the bridge and looked up the road on the other side, all I saw was a treacherous, rock-strewn trail for as far as the eye could see. No finish line. In over 20 years of racing, I’d never once felt defeated, but now I silently admitted the truth: For the first time in my life as a runner, I had been broken. What was I going to do now? It had seemed too good to be true. C. S. Pandey, the charismatic director of the Himalayan 100-Mile Stage Race and Mount Everest Challenge Marathon—deemed by Runner’s World to be “the most beautiful race in the world”—had offered me a chance to participate in the October 2009 race as a visiting journalist. I asked my wife Stephanie what she thought. Her answer was quick and emphatic: “We’re going to India!” Then reality hit: I was going to run 100 miles on the other side of the world on rough trails at high altitude in the freezing cold. I needed to figure out how to get ready. First, I considered the altitude. Ideally, I’d prepare for racing in the Himalayas by living at altitude. That wasn’t going to happen, so I arranged the loan of an altitude simulator,

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which would pump oxygen-thinned air into an enclosed tent covering the top half of our bed, hopefully tricking our bodies into making all the adaptations that come from living high. The model I used was the MAG-10 Mountain Air Generator, by Higher Peak. It could reduce the percentage of oxygen in the air from about 20.9%, which is sea level, to 9.6%, found at 20,400 feet. It came with an 8-week program to take us from 5,000 feet up to the equivalent of 13,000 feet. The safety instructions warned of possible side effects including dizziness, nausea, and headaches, but it was warning #13 that got my attention: “Use of this device might have a negative effect on your marriage or relationships. Don’t say you haven’t been warned.” I set up the tent and connected the hoses, plugged in the generator, and flipped the “on” switch. The unit hummed and began to breathe, sucking air in and out like a patient in the ICU. In the morning we felt ... nothing. We eventually worked our way up to 12,000 feet, but was it working? It was hard to tell. But now it was time to train. I targeted four marathons and a 50-mile ultra between August and October, and also planned to use a vacation in Maine as a training camp. Over the course of 5 days there, I covered 67 miles of wooded roads with rolling hills. I felt a bit tired, but my body held up well. I was starting to believe that this might not be so hard after all. Come the race, I’d find out how wrong I was. We arrived in Delhi on Oct. 24. We consider ourselves fairly well traveled, but in India, we were unprepared for what we experienced. There were homeless adults and children everywhere, beggars and relentless street peddlers, and filth and decay. But there were also beautiful ruins and temples, and we never saw any road rage or felt threat-

ened in any way. Despite the poverty, there was always the flash of bright color in people’s clothing and even painted onto their trucks, and we met many wonderful people. But then it was time to fly on to Bagdogra in northeast India, into a tiny regional airport where cows wandered the nearby roads. A driver met us and transported us out of town, past artisans working in their shops, up the winding roads into Darjeeling and the town of Mirik, where we met the rest of our group. There were only 42 runners, but it was a diverse group, including visitors from Switzerland, South Africa, the UK, and Spain. We toured Darjeeling and rode the historic miniature train, and then awaited the start of the race the next morning. The Himalayan 100-Mile Stage Race takes runners from 6,000 to 12,000 feet over 5 days, with daily distances ranging from 13 miles to the grueling Mount Everest Challenge Marathon on the third day. Much of the race takes place on historic, unpaved road along the Nepalese border, in the shadow not only of Mt. Everest, but also three of the world’s other tallest peaks: Kanchenjunga, Lhotse, and Makalu. We would run through dozens of small villages, garnering smiles from the local Indian, Nepali, Tibetan, and Bhutanese people, who would call out “Namaste!” which translates as “may the spirit within me greet the spirit within you.” Day One: 24 miles We gathered in the village of Maneybhanjang at 6,600 ft. for the start of the race. Local musicians and young dancers entertained us as Pandey urged us to remember that “this is not a race, but something to


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be enjoyed!” Young girls put decorative scarves around our necks for good luck, and then we were off. We flew through town, running easily, but then hit the road leading up and out of town. Most of us were quickly reduced to walking the steep switchbacks. I told myself that the road could not simply climb forever, but then I thought, yes, it could—this is the Himalayas! Eventually we passed through some mist, which I realized was the cloud line, and ascended to the small town of Sandakphu, a small Sherpa settlement at 11,800 feet, where we would be staying the next few nights. The nights were cold and the rooms spartan, but the food prepared for us in the evenings and mornings was hot and delicious, and the mood was festive. Day Two: 20 miles Rising before dawn, we were treated to a spectacular sunrise. The clouds below seemed like a roiling sea in the early darkness. The race doctor was busy dispensing Diomox, an anti-altitude sickness pill. I was taking that, as well as a sleeping pill at night, since I had read that the thin air could create restlessness and sleep deprivation. But so far, everything felt fine. Stage two was an out-and-back course. Although flat compared to the previous day, there were still rolling hills, and the frequent rock fields made steady running difficult. The views, however, were spectacular. The support on the trail was surprisingly good; it was hard to imagine the journey the bananas we munched had taken to reach us. Day Three: 26.2 miles, or so My wife Stephanie, a marathoner herself, joined me for this leg, which was also counted as a stand-alone marathon. We set off again from Sandakphu, retracing the route from the previous day until mile 18, when we began a steep descent along a dry river bed. We navigated uneven wooden steps, ran through military outposts, and navigated steep, rocky drops, eventually making our way down to a valley. We were near mile 26. I was sure of it. Then came that bridge in the town of Rimbik. Stephanie looked at me questioningly. I was cooked,


but she wasn’t. I didn’t want to have her worry about me, so I pulled myself together and willed myself to move forward over the rough boulders and rocks. Eventually the trail smoothed as we hit a popular trekking road. We passed small inns, guarded by strutting roosters and framed by colorful flowers. I managed a slow run-walk and finally spied the finish line up ahead. I’d never before been so happy to stop moving! It had turned out to be 31 miles instead of 26.2, on some of the roughest terrain I’ve ever tried to run. My finishing time that day was 9:29—nearly the same amount of time it takes me to complete a 50-mile race back home. And, I reminded myself, I’d have to be back out at it the next morning. Day Four: 13 miles I awoke to the complaints of my legs: “Please don’t do this to us again.” “It’s all downhill at the beginning,” I told them. “Please don’t!” “Listen! It’s flat after that until a final uphill. If we can make it all the way through to the base of the climb, I’ll let us walk, OK?” Then my back chimed in with it’s own objections. “Butt out,” I told it. And so I lined up with the others, a crowd of wounded and tired runners, starting exactly where we had left off the day before. We all set out at a nice run and I surprised myself by how relatively good I felt. We were running on a paved road, and though it was broken and cracked, we were able to hit a steady pace for the first time in the race. I picked up the pace as we passed more inns and locals breaking rocks with hammers at a small quarry. Dropping all the way to 5,000 feet, I felt shockingly strong. My pace quickened from 10 minutes per mile, to 9, to 8, and then under 8. As we hit the last uphill miles, I alternated running and walking even on the steepest sections, counting off 30 steps of each. On reaching the finish line, I found myself among the day’s top finishers. “See?,” I told my legs. “Not so bad.” We were bused back to our inn, where we had started that morning. That night we enjoyed our group meal and entertainment hour. There were many twisted ankles, blisters, and upset stomachs,

but Pandey, taking advantage of the mix of nationalities, distracted us by inviting participants to showcase their own culture through song, ending with one big dance and singing jam. Day Five: 17 miles We began our final day where we had left off, meaning more paved road, but also more uphill miles. Encouraged by my performance in stage 4, I planned to run at least the first three miles—every uphill inch of it—without stopping. And I did, passing many runners who had left me in the dust in earlier stages. Eventually the road flattened, and we began its long, gradual descent to Maneybhanjang and the finish line. I traded positions with one of the Swiss runners, seeking motivation in silent competition, and eventually left him behind for good. Finally, I approached the outskirts of town and I knew that the end was near. Music played as I flew through the finish line. Catching my breath, I posed for photographs with Mr. Pandey, trying to absorb what I’d just accomplished. Despite months of anxiety and the doubts I felt all through the race, I had somehow made it. It was an emotional moment for everyone; some finishers wept, while others shouted and grinned. The good feelings continued into the night when we gathered for the our post-race awards ceremony and dinner. The next day, Stephanie and I were back on a plane to Delhi for some sightseeing before continuing on back to our home. The entire adventure was already slipping into the past. Filed away perhaps, but too wonderful to ever be forgotten. Jeff Horowitz is an RRCA-certified running coach, as well as a certified personal trainer and triathlon coach. He’s the author of My First 100 Marathons: 2,620 Miles with an Obsessive Runner (Skyhorse, 2008), and writes for several sports and running magazines. He’s run over 140 marathons in every state, as well as on most continents, including Antarctica, but his biggest challenge is helping his wife Stephanie chase after their 4-year-old son Alex. Contact him at Jeffrey.Horowitz@msn.com and www.RuntotheFinishLine.com.

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RRCA Program Spotlight

Successful 1st Annual Weight Watchers® Walk-It Day 5K Events Hosted by RRCA Thousands of participants took part in the nationwide initiative, which was the culmination of the Weight Watchers® Walk-It Challenge. Weight Watchers created the first Walk-It Day to encourage people to get active and walk a 5K. This nationwide initiative is part of the Weight Watchers Walk-It Challenge that kicked off earlier this spring, emphasizing the importance of physical activity. For the first annual Weight Watchers Walk-It Day, hosted on June 6, Weight WatchDr. Allaire is surrounded by her daughters following the Arlington, VA Weight Watchers Walk-It Day 5K event hosted by the RRCA

Courtesy of Calumet Region Striders

ers partnered with the Road Runners Club of America and its member clubs to produce the Weight Watchers–sponsored 5K walks in 16 cities nationwide, including Sacramento, Tampa, and Austin, to promote healthy living. “The Weight Watchers Walk-It Challenge provides tools and resources to help people incorporate walking into their lives as part of their weight-loss goals,” says Theresa DiMasi, editorin-chief of WeightWatchers.com. “Walking is a great way to get moving, tone muscles, and burn calories.” Physical activity such as walking is beneficial to a weight-loss plan and critical to maintaining a healthy lifestyle. Research has found that 90% of people who’ve kept weight off successfully included regular activity in their lives. “At RRCA, we strive to provide our community with educational information and programs that will keep them safe, healthy, and informed,” says Jean Knaack, RRCA executive director. “Our partnership with Weight Watchers aligns with our core values, emphasizing the

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Courtesy of Charities Challenge

Courtesy of Dr. Allaire

By Eve Mills

importance of physical activity and our passion for working with walkers and runners at all fitness levels.” Weight Watchers Walk-It Day participant Dr. Ruth Ann Allaire, age 77, of Fredericksburg, Virginia had back surgery several years ago and had not been physically active for many years, so in January 2010 she joined a local Weight Watchers group. When the Walk-It Challenge was announced, her first reaction was, “I can’t do that. I have pins in my back!” But she accepted the challenge, and following the guidelines from Weight Watchers, she increased her walking from 5 minutes to over an hour. Dr. Allaire’s three daughters, pleased with their mother’s progress, decided to increase their own daily walking times in order to accompany their mother on Walk-It Day on June 6. When asked whether her running club would host another Walk-It Day 5K in 2011, Kathie of Fleet Feet Pleasant Hill (California) replied, “Absolutely! The participants were so

excited to be there and grateful to us for organizing it. Everyone had a great time and I’m being bombarded with emails from people who participated and can’t wait to do it again next year!” The RRCA would like to thank our members who hosted the Weight Watchers Walk-It Day 5K events, as well as the event’s national sponsors for their support: Weight Watchers International, Britten Banners, Rainbow Racing, and RunSignUp.com. RRCA member clubs interested in hosting a Weight Watchers Walk-It Day 5K event in 2011 should contact Eve Mills, RRCA program director, at membership@rrca.org for more information.

Kids Run the Nation: Small Investments in Youth Running Make Big Impact Clear Creek Cardio Club Clear Creek Elementary School Bloomington, Indiana By Wendy Walter-Bailey, Ph.D. I can’t thank the RRCA enough for the Kids Run the Nation grant to start the first-ever Clear Creek Cardio Club. Getting a running club going for elementary youth has been a goal of mine for a few years, and it has been a wonderful experience. Clear Creek Elementary School serves a rural, low-income population, with over 40% of the students on free or reduced [cost] lunch. In rural Indiana, the obesity epidemic is rampant and many of the children are not exposed to healthy lifestyle habits. The goal of our running club was to teach students about how to fuel the body with good foods to benefit academic and physical performance. We wanted to be as inclusive as possible and make fitness fun. I am pleased to report that the Cardio Club was a huge success! I had hoped to serve 30 students, but we had 60 students from 2nd through


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RRCA Program Spotlight 6th grade sign up for the club. Regular attendance averaged 50 children. (There were even more children who asked about joining the club after initial registration, but the school administrators preferred that we cap the enrollment after a specified date.) I had two teachers, two parents, and one administrator who volunteered on a semi-regular basis, and I also had some rotating volunteers from Indiana University and other community members who provided special sessions for our group. The children loved the variety of experts coming to share their time and knowledge! Time and materials were donated by the school community to create a quarter-mile “fitness trail” that surrounds the school playground. The fitness trail was our primary running location, and we used the grassy middle grounds (about the size of a football field) to play active games, warm up, and stretch. Our club met every Tuesday and Thursday after school for one hour between March 23 and May 18. We began with a healthy snack before starting our workout. Providing healthy snacks was the greatest expenditure of grant money. Two

children, brother and sister, were in need of proper shoes to participate in Cardio Club, and the grant money allowed me to purchase shoes by partnering with a local shoe store. In all, the children received the following: 1) a healthy snack every club meeting, 2) a pedometer to track their steps, 3) a water bottle to keep hydrated, 4) a T-shirt for participation, 5) signs to mark distances on their fitness trail, and 6) two children received new running shoes. Banner Running Club Banner Elementary School Dunlap, Illinois By Juliet Wu I would like to thank the RRCA for helping the “Banner Running Club” get started at Banner Elementary School, in Dunlap, Illinois. I started this club in the fall with a mere 9 students as an afterschool program that met once a week. It soon grew rapidly to 20 students by December. The kids finished the fall season by running the Jingle Bell 5K race for the Arthritis Foundation. During the spring season, word got out of

this great program and the club has exploded in size to 45 students and 20 adult volunteers. This was an invaluable experience for the kids. I witnessed improvement not only in fitness, but in self-esteem and goal-setting. The kids have run over 2,093 miles cumulatively this year. Thanks to your grant, we have a thriving club that hopefully will instill a love of fitness and health for a lifetime. North Carolina Roadrunners Club Makes KRN Fund Their Event-Charity of Choice The North Carolina Roadrunners Club made a donation to the Kids Run the Nation fund through their 12th Annual Inside-Out Sports Classic ½ Marathon & 10K Event by donating $1 to the Kids Run the Nation fund for every race participant. Over $1,000 was donated to the Fund from the event. Thank you, NCRR!

Learn more about the Kids Run the Nation program and the grant fund at RRCA.org/programs/kids-run-the-nation/.

Save the Date: Sept. 17, 2010 National Run@Work Day On Sept. 17, the Road Runners Club of America will promote the 5th Annual National Run@Work Day®. The purpose of National Run@Work Day is to promote physical activity and healthy living through running or walking. Running clubs, events, company-based wellness programs, human resources departments, and individuals nationwide are encouraged to plan fun runs and/or walks with their employers throughout the United States. Or, simply get out with a friend, coworker, or family member for a 35-minute run or walk. Ways to Make a Positive Impact on National Run@Work Day • Plan an event with your employer, your running club, or family and friends. • Hang Run@Work Day posters around the office or around town to promote your event. To get your free copy of the promotional poster, send a self-addressed, postage paid ($0.65), 9x12 sized envelope to 1501 Lee Hwy, Ste 140, Arlington, VA 22209. Order multiple free copies of Run@Work Day posters at RRCA.org/publications/.

page. There you can post your ideas and information about your local events. • Download Run@Work ads from RRCA.org/services/branding and put them in your local publications.

This free poster can help publicize your event.

• Visit our Run@Work Day event page on Facebook. From RRCA.org, click on our Facebook link at the bottom of the page and find our 2010 Run@Work Day Event on the RRCA Facebook


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RRCA Championships & Awards Spotlight

Championship Event Series RRCA National 10-Mile Championship: The Credit Union Cherry Blossom 10-Mile, Washington, DC By Frank McNally

to win the event three times in a row since Julie Shea did so from 1975–77. Chepkurui’s countrywoman Julliah Tinega placed a distant second

Bob Burgess

A repeat champion in the women’s race and a fierce final sprint to the finish in the men’s event highlighted the 38th running of the Credit Union Cherry Blossom 10-Mile Run on April 11. Stephen Tum, a 24-year-old Kenyan, out-

(Left) Joan Samuelson received her 10-Mile Masters championhip award from RRCA’s Jean Knaack after setting the course record for her age group. (Top right) Ray Pugsley was the top masters runner at Cherry Blossom. (Bottom right) Tum followed by Desisa (Left) at the finish. lasted a pair of Ethiopians, Lelisa Desisa and Tilahun Regassa, down the stretch. Tum won the race with a time of 45 minutes, 43 seconds, just one second better than Desisa (45:44) and 7 seconds ahead of Regassa (45:50). Kenyan Lineth Chepkurui had no such trouble defending her previous two titles in the 2008 and 2009 Credit Union Cherry Blossom 10-Mile Runs. The 23-year-old finished with a time of 51:51, shattering her own personal best in the event (53:32). Chepkurui is the first woman

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at 52:39. Belainesh Zemedkun (53:22), last year’s runnerup, was third. Four male runners broke free from a pack of a dozen just before hitting the mile 7 mark. Three-time Credit Union Cherry Blossom 10Mile champion John Korir, who was seeking to tie the record of four wins long held by Bill Rodgers, joined Tum, Desisa, and Regassa. But it wasn’t to be for Korir, 34, who faded as the group

hit mile 9 and took fourth in 46:05. Ironically, his final time was better than any of his three winning marks in 2001, 2003, and 2005. Regassa struggled during the final mile, setting up an epic race to the finish line by Tum and Desisa. “I didn’t think I could win. They were working together to push the pace,” said Tum of the two Ethiopians as the trio traded the lead over the final 2 miles. “But I resisted and went for the finish.” Ethiopian Misker Demessie placed fourth in the women’s event (54:37), just ahead of top American Kelly Jaske (54:40), a Portland, Oregon resident who finished fifth, just 2 seconds shy of the American women-only 10-mile record, set here last year by Sally Meyerhoff (RRCA Roads Scholar). Herndon, Virginia’s Samia Akbar (former RRCA Roads Scholar) was seventh overall (54:46). Phebe Ko of Bethesda, Maryland was 10th in 58:39. For the first time, a supplemental purse was offered to the top three American male and female runners who cracked the Top 15 overall: $1,000, $500, and $250, respectively. 52-year-old Joan Samuelson, 2009 RRCA Masters Female Runner of the Year and the 1984 Olympic Gold medalist in the marathon, set an American female record for the 50–59 age group with a time of 1:00.52, placing 18th overall and first in the master’s category. Ray Pugsley, age 41 from Potomac Falls, Virginia defended his RRCA 10Mile national master’s champion title with a time of 52:08. RRCA champion grand master’s male champion was John Tuttle, 51, from Villa Rica, Georgia with a time of 56:39. The 50+ female (behind Samuelson) was Nina Caron, age 50 of North Andover, Massachusetts with a time of 1:01:51. RRCA 5K National Championship: Race the Lakes 5K and 10K Lakeland, Florida By Mitch Garner RRCA Eastern Region director The 2010 Race the Lakes 5K/10K Race in conjunction with the 52nd Annual RRCA Convention in Lakeland, Florida served as the RRCA 5K National Championship. The Lakeland Runners Club hosted the event. The 10K started at 7:00 a.m., and we were advised that some of the 10K finishers were going to do a daily double and run the 5K, as well. With Lakeland’s Continued on page 24


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RRCA Championships & Awards Spotlight

Continued from page 22

Rob Mason

Bill Rodgers and Jean Knaack present the 5K National Championship awards (from left to right) to Aubrey Aldy (Open), Kristin Tripoli (Female Open), Karen Fishwild-Andrews (Female Masters), Jon Williams (Male Masters). Also pictured is Miss Lakeland 2010.

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52 from Winter Haven, Florida, took the female RRCA grand master’s national 5K champion title with a time of 24:48. 2009 Outstanding Club Writer of the Year: Mark Lucas, Cornbelt Running Club Bettendorf, Iowa On Being a Runner By Mark Lewis There was a time when the only people wearing running shoes were actually runners, a time when sweat pants were the norm for physical activity and flannel lounge pants were called pajamas. A time when marathoners drank de-fizzed Coke as an energy drink and followed training programs devised by coaches and not daytime TV personalities. And although times have changed, one thing remains constant. When someone says, “I’m a runner,” I know we share more than a sport—we share a lifestyle. We share a common history that goes back to the earliest athletes and Olympians. We have discovered the innate joy that comes from movement. We can say plantar fasciitis without sounding like we have a mouthful of gravel. That simple statement––I am a runner––says more about us than any psychological survey could ever ascertain. I think we’re born to be runners. That is, once we get through that awkward crawling and wobbling phase. As kids, we run all the time. We run to our friends’ houses. We run up the street and down the block. We run the bases and around the field and through the park. We run when we’re not supposed to—in church or at the pool. It’s just the way that kids get around. When we’re young, running is as natural as breathing, but then we grow up or—worse yet—discover video games. One of the first things we’re taught in school is that constant running is no longer permitted. We’re told to walk, preferably in a straight line and without pulling the hair of the pony-tailed girl ahead of us. Running is reserved for recess and play time. Our desire to run wherever and whenever is gently quashed as we’re molded into conformity. We’re given opportunities to run, most often in sports or games. A new element is added to our running—a ball: kickball, baseball, football, and soccer. Now we’re running as part of

some other activity rather than just running to run. Some misguided authority figures make us run as punishment for bad behavior, further reducing the joy that running brings. It’s no surprise that fewer and fewer of us run past our grade school years. More time passes and we become aroundthe-clock hormone factories. We learn a new word, sex, which from what we’ve heard, promises to be much more fun than running. Running gets pushed further down our list of priorities and unless you’re a jock, only takes place in P.E. class. Graduation from high school marks the end of running for most people, which is really unfortunate since as adults with families and jobs and stress, we need running more than ever. Rob Mason

affinity for swans, I dubbed this feat the “Iron Swan.” Bryan Graydon, president of the Lakeland Runners Club, served as master of ceremonies for the events. By 8:30 a.m., the sun was up and a lovely breeze cooled the runners as they started the 5K. The course took us around Lake Mirror through Lakeland’s downtown area and around another lake and then back to Lake Mirror. It was a beautiful course, with some gentle hills and fabulous scenery and just enough turns to keep runners focused. I didn’t wear a watch because I didn’t want to know how slow I have become as a runner. Ignorance is bliss. At one point during the race, outgoing and incoming runners passed each other, and it was fun to shout some encouragement to RRCA convention attendees who had invaded Lakeland’s placid setting for this race. After finishing, I spotted many RRCA convention attendees hovering around the trophy table like vultures around a carcass. Their attention was well justified. RRCA runners took many age division awards in both the 5K and the 10K. George Rehmet, the Northern California state rep, did the Iron Swan and took home agedivision awards in both races (including a first place in the male 40–44 division for the 5K and second place in the male 40–44 division for the 10K). Eve Mills, the RRCA’s program services director, won first place in her age division (of course, with ladies you never specify which age division) in the 5K after running 14 miles, including 6.2 miles in the 10K race. At-large director Kelly Richards, who accompanied Eve on the extended warm-up for the 5K, finished third in her age division. And RRCA executive director Jean Knaack won third place in her age division. Aubrey Aldy, age 29 from Naples, Florida won the event and was named the 2010 RRCA National 5K champion with a time of 16:00. Kristin Tripoli, age 31 from Lakeland, was the RRCA female 5K national champion with a time of 21:55. RRCA male master runner of the year Jon Williams, age 41 from Miami, earned the RRCA national 5K master’s title with a time of 17:30. Karen Fishwild-Andrews, age 50 from San Ramon, California, earned the female national 5K master’s champion title with a time of 23:00. Jim Shields, age 51, from Jacksonville, earned the RRCA grand master’s national 5K champion title with a time of 17:53. Mary Beth Freeman, age

RRCA NATIONAL RACE T-SHIRT CONTEST RRCA members voted at the 52nd Annual RRCA Convention to award the 2009 National Race Shirt Winner to the Swampers 5K, an event of the Tennessee River Athletic Club. With 17 entrants, the competition was tough. The winner of the contest was awarded a $200 prize pack from RRCA’s corporate supporter, Sport Science. The submission process for next year’s competition will begin in early January 2011. Photo: Jean Knaack holds the winning shirt from the RRCA National Race Shirt Contest.


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more, because we’re runners and that says a lot.

Rob Mason

“I’m a runner” helps to define us. The workday labels such as accountant, plumber, secretary, and engineer don’t matter as much because they describe what we do, not who we are. Our common running bond blurs the social distinctions placed on us by a non-running public. We share knowledge of how our bodies work, how to recover from injury and can empathize with others when things go awry. As runners we don’t fret about the weather, we simply dress for it. We know that running shoes are cheaper than therapy and that sixty minutes spent on the run provide a positive attitude adjustment not found on a couch. Runners know the value of hard work, the rewards of discipline, and the results that come with patience. So, being runners—we run: before work or after, city streets or dirt paths, day or night, whatever the season. We run because we want to or maybe because we need to, although it’s probably a mixture of both. We run for our health and quietly set an example for our sedentary neighbors and friends. We run so we can kick-butt in our age group. We run to get fit. But regardless of the reason, by going out for a run we become part of a global community of athletes. That’s because somewhere across the planet, someone more like us than different from us, wearing a wrinkled Tshirt and shorts, is running too. Being a runner is a gift that we can enjoy over and over again. Every run is a chance to celebrate life, express our personal freedom, and play like a kid. We share these things in common and

Mark has regularly contributed insightful and thought-provoking articles to the newsletter of the Cornbelt Running Club (CBRC). Mark’s day job is as a practicing podiatrist. Besides being a regular runner, Mark volunteers with the club and is a sponsor for the CBRC 24-Hour Run. Browning Ross Spirit of the RRCA Award Winner: Deborah D. Magilke of the Yellowstone Rim Runners, Billings, Montana By David Epstein, RRCA Western Region Director Debbie distinguished herself from the many worthy candidates for this year’s award by virtue of her tireless service to, and support of, her local club since its inception. The Rim Runners never had to go wanting for a place to store club equipment because all of the various and sundry pieces of gear made their home at Debbie’s, saving the Rim Runners considerable cost and inconvenience. And when items such as road signs, tables, finish chutes, etc., are needed for races, Debbie either makes them or buys them at her expense. And she brings the equipment to the event, then tears it down, and takes it all back to her place. Oh, and don’t forget finish line refreshments— she has that covered, too. Always the first to arrive and last to leave: This is the hallmark of Debbie’s service to her local club. But wait, there’s more! When traveling to out-of-town races, Deb-

(L–R) David Epstein, Debbie Magilke, John Devitt, and Jean Knaack at the RRCA National Awards Ceremony bie also takes the equipment along in case the host club needs something to ensure their event is a successful one. To the untrained eye, this constellation of activities goes unnoticed. But as we all know, they are crucial to conducting a successful race, and Debbie has shouldered this responsibility for the past 30 years. Debbie’s nominator, Montana state representative John Devitt, noted perhaps the best indicator of how Debbie promotes RRCA is represented by her long-term efforts to encourage young people just getting started in running. John aptly sums up the impact of Debbie Magilke’s contributions to her club and the RRCA as follows: “What she has done, she has done for so long that most people just take it for granted. If something ever happens to her, it will create a very big hole in our running community. I have never Continued on bottom of page 26

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RRCA Training Tips

Recovery Begins with Training Smart By RRCA Coaching program director Patti Finke and Janet Hamilton, RRCA certified coach and certification teacher

USE THE HARD/EASY SYSTEM OF TRAINING: Follow hard training days (long runs or fast runs) with easier training days (shorter

runs or slower pace). Be sure to build in off-days for recovery.

BUILD MILEAGE GRADUALLY: 5–10% increase in distance per week. TRY NOT TO BE A ‘WEEKEND WARRIOR’: Don’t do all your running on the weekend and nothing during the week. Mid-week runs

help with recovery from the long run.

WARM UP AND COOL DOWN EVERY TIME: Start each run with some easy jogging and finish the same way. Better yet, use walking

or strolling for both.

CONSUME ADEQUATE NUTRITION DURING AND AFTER YOUR RUN: Eat enough calories and nutrients and drink enough

water to support your running.

AFTER YOUR RUN, FOLLOW THE 5 RRCA Rs REHYDRATE Replenish lost fluids from your run. Weigh before you run and drink enough water to return to your pre-run weight. REFUEL Consume higher-energy foods to restore muscle glycogen within 30–60 minutes after your run. RELAX Post-run is the time to relax muscles with gentle stretching and massaging. REFRESH Soak feet and legs in cool water after your run. Ice areas of discomfort. REWARD Spend some quiet time off your feet after running. Avoid consuming excess alcohol. A short walk later in the day promotes circulation

and recovery.

We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

RRCA Championships & Awards Spotlight Continued

Outstanding Youth Program Director of the Year: Ron Beasley of the Ann Arbor Track Club (AATC) in Ann Arbor, Michigan Ron has worked tirelessly to promote the AATC’s Youth Division, immersing himself in all aspects of the organization and training of our young athletes. The Youth Division caters to children from grades 1–12 and has three seasons: cross country, indoor track, and outdoor track. Each season has numerous competitions, both in the area and outof-state, and Ron oversees the travel and lodging

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arrangements for those meets, as well. Ron’s skill as a coach is well recognized, not only through

Rob Mason

met anyone more passionate about running and helping those around her.” Such is the toiling of an unsung heroine. But they won’t go unnoticed! Debbie, by virtue of your myriads of selfless acts performed over decades, you have enriched the sport of running in Montana, sustained your club, and exemplified the “Spirit of the RRCA.” Congratulations and thank you for a job well done!

Ron Beasley (left) with Jean Knaack and Bill Rodgers at the RRCA National Awards Ceremony.

the success his athletes have had in competition but also for the fun that they have in participating. Ron’s devotion to the AATC’s Youth Division is his life. He coaches his athletes at the track at least three nights a week and travels to competitions with them on weekends, often spending his own money to help those athletes who lack financial resources. Ron assumed the duties of the AATC’s Youth Division director in 2000. Since then, the program has experienced a 50% increase in enrollment and continues to grow, now numbering about 70 children. Some of Ron’s athletes have progressed and have competed at the high school and college levels. They can do so with the confidence of knowing that Ron has prepared them well. Many coaches can teach the fundamentals of track & field, but few have Ron’s ability to teach them to be good citizens, as well. He provides the children with a strong foundation in sportsmanship, self-esteem, and respect for others.


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Best Running Shoes Summer 2010 by Cregg Weinmann

Rolling into summer, there are a variety of new and updated running shoes. Our annual review of second quarter shoes includes 3 new models and 5 updates. There’s a little something for everyone: light, almost racer-like shoes, to maximum motion-stabilizing models that curb overpronation, and everything in between.

adidas adiStar Salvation 2 $140

The Salvation is the most protective motion stabilizing shoe in the adidas line. This round maintains that effectiveness by making few adjustments to its predecessor. The upper is now a more open mesh. More significantly, there’s now a supportive saddle with elastic inserts to move with the foot for a better fit, the laces are integrated more effectively with the logo stripes to lock in the midfoot more supportively, and the bunion window has been opened up to accommodate more foot shapes. The midsole is effectively the same (minor tweaks have been made, though few would notice the difference) and the outersole and ForMotion cassettes are indistinguishably altered, except for the color. The ride is still resilient and supportive, aided by the multi-density Ortholite innersole and adiPrene Strobel board. Runners looking for plush comfort will find it in the Salvation. MOTION STABILIZING Sizes: men 6.5–13,14; women 5–12 Weight: 14.4 oz. (men’s 11);

ASICS Gel-3020


The aim of the 3020 is comfort and stability, which it achieves well, though with a firmer ride than is typical of ASICS. The upper wraps the foot well and Biomorphic Fit panels stretch with the foot to improve the feel regardless of the flexing or poBEST SHOE sition of the foot. The lacing has been separated Motion from a single eyestay to individual points that Stabilizing allow the laces to flex and snug alternately as tenSU MMER 2010 sion is applied by the moving foot. PHF memory foam has been added to the new, lower ankle collar, which reduces ankle irritation. The addition of a flexible bunion window rounds out the upper improvements.The midsole has a firm forefoot cradle and a wider base that combine to make the ride both firmer than other ASICS stability shoes and its most stable. Overall, the fit, stable performance, and attention to detail earned the Gel-3020 our Best Shoe award in the Motion Stabilizing category.

10.8 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, adiPrene Strobel Board For: medium- to high-arched feet with mild to moderate overpronation

RESPONSIVE TRAIL Sizes: men 8–13,14,15; women 6–11,12 Weight: 13.6 oz. (men’s 11); 10.3 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, S257 Strobel Board For: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Saucony ProGrid Hurricane 12 $140

Over 11 outings, the Hurricane has provided predictable stability, fit, and performance. The Hurricane 12 nudges the shoe more firmly into the high-end, plush, motion stabilizing range. The upper receives some alterations which, though they seem minor, have improved the fit, principally the Arch Lock, which has a more open design with the stretchy thermoplastic and elastic insert in the medial saddle. Welded overlays on the lateral side are new, as is the switch to a more open and pliable airmesh. The midsole receives a cushioning boost with a larger crash pad and additional stability by extending the second density back to the heel. The outersole features more rubber through the shank, covering the TPU support for better contact with the ground and improved transition through the gait. The result is a plusher and smoother ride without compromising support or stability.

Nike Vomero+ 5 $130

Nike has successfully dialed in the Bowerman line, which is epitomized by the Vomero. Version 5 distills the essence of the shoe—great cushioning, midfoot support, and forefoot flexibility—by making as few adjustments as possible. The upper feaBEST SHOE tures a slightly beefed-up saddle and, while actuNeutral ally paring back some of the rubbery thermoplastic, SU MMER 2010 maintains the effective TPU heel counter. The Vomero uses an open mesh similar to that used in the previous versions. The Cushlon midsole is one of the best combinations of responsiveness and cushioning among the foam formulations industry-wide. This round adds a small, stabilizing midfoot crashpad while maintaining the Zoom Air ride and durable cushioning. The outersole continues the combination of blown rubber and longwearing BRS 1000 in the heel. The ride, fit, and performance earned the Vomero+ 5 the Best Neutral Shoe award for our summer review.

MOTION STABILIZING Sizes: men 6.5–13,14; women 5–12 Weight: 14.7 oz. (men’s 11); 11.2 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, HRC Strobel Board

NEUTRAL Sizes: men 6.5–13,14; women 5–12 Weight: 12.0 oz. (men’s 11); 10.1 oz.

For: low- to medium-arched feet with mild to moderate overpronation

(women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board For: medium-to high-arched feet with neutral biomechanics


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Best Running Shoes Summer 2010 continued

Reebok Zig Pulse $100

Reebok introduces a new technology with the ZigTech line. The Zig Pulse features a zig-zag, ribbon-like configuration of EVA as the midsole; it’s surprisingly stable on smooth surfaces and provides excellent cushioning. The upper is a lightweight, stretchy, closed mesh that offers quite a good midfoot fit, though the lace eyelets stop a bit too short to allow optimal fit through the ankle. The single-density midsole has a well-cushioned feel with a resilient ride. The heelstrike is dispersed by a plate between the heel and midsole, which extends the midsole life, but makes the shoe less nimble on rough surfaces. The outersole is a toughened skin of the Zig EVA with a few strips of rubber in the high-wear areas which, though effective, create gaps when downward forces occur (e.g., when running), allowing the sole to pick up rocks. That means the most effective use of the Zig Pulse might be on the treadmill-—or at least on very smooth roads. NEUTRAL Sizes: men 6.5–13,14; women 5–12 Weight: 14.4 oz. (men’s 11); 10.1 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, DMX Strobel

Newton Gravitas=Gravity $175

Newton’s neutral trainer Gravitas=Gravity (Gravitas is Latin for gravity) has reached the second round, with some improvements. The upper continues with the same stretchy airmesh as before, but has altered the overlays to provide the saddle-like support with a bit more open forefoot. The midsole features a denser foam throughout, both for durability and improved responsiveness. The heel has been slightly reshaped to aid in transition—yes, you’re expected to land on your midfoot or forefoot, but it takes some getting used to—as does the aforementioned reshaped heel. The outersole has a tougher rubber compound on the actuator lugs, blown rubber beneath the toes, and carbon rubber in the heel. Bottom line? The shoe has been upgraded, adding value to a well-designed, high-end shoe. NEUTRAL PERFORMANCE Sizes: men 6.5–13,14; women 5–12 Weight: 11.2 oz. (men’s 11); 8.9 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel Board For: medium- to high-arched feet with neutral biomechanics

Board For: medium- to high-arched feet with neutral biomechanics

Somnio Pacemaker


Zoot Ultra Kapilani


The Pacemaker heads the second round of Somnio’s expanding line. Designed as a Performance shoe, it is light, but the customizability of its 12 included parts makes it more versatile than traditional running shoes in all categories. The upper is open mesh with a stretch mesh in the forefoot to improve the wiggle room and better accommodate a variety of foot volumes and shapes. The midfoot features a supportive, synthetic leather saddle—standard, but effective. The midsole is single-density EVA with cavities in the medial forefoot and lateral heel; inserts of three different densities allow accommodation of an individual’s weight and/or preference. A flexible varus wedge may be used (or not) in either or both shoes to address biomechanical differences and innersoles come in three thicknesses to personalize fit and cushioning. This customization is the #1 benefit of this brand. Optimal setup is determined at the point of sale, but all pieces are included for later adaptation. The carbon heel and blown rubber forefoot offer predictable performance and durability.

The Ultra Kapilani joins the Zoot line, adding another daily trainer to the mix. The Zoot shoes are so light that this 11.5-ouncer is the brute of the brood, but is light by any other standard. The Kapilani begins with the same midsole unit as the Ultra Tempo+ with its responsive dual-density setup, then makes changes above and below. The upper is a fully lined airmesh, the stretchy lining adding comfort without affecting breathability. The fit is aimed to higher-arched feet with a neoprene insert snugging the upper to wrap over the instep. Inside, the cushioning has been augmented with a plush PU innersole and EVA Strobel board, which add a noticeable cushiness to the ride. The outersole here is a tough carbon rubber which is largely responsible for the added weight, but is durable, tough, and effective, so we think it’s worth its weight. The carbon shank, a Zoot hallmark, is the same as the one in their triathlon models, so expect the same performance feel.

NEUTRAL PERFORMANCE Sizes: men 7–13,14; women 5–11,12 Weight: 11.8 oz. (men’s 11);

(men’s 11); 9.1 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA

9.5 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted For: medium- to high-

Strobel board For: medium- to high-arched feet with neutral biomechanics to mild overpronation

STABILIZING PERFORMANCE Sizes: men 8–12,13,14; women 6–11 Weight: 11.5 oz.

arched feet with neutral biomechanics to moderate overpronation

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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LASTING IMPRINTS GIVES YOU THE ULTIMATE RUNNERS/WALKERS VACATION. ALONG WITH RUN/WALKS ON EVERY ISLAND OUR NEW EVENT ON LEAVE A FOOTPRINT CRUISES IS THE WORLDS BEST 10K. A seven day luxury cruise with exotic ports of call. A new run/walk at every port. The feel good of knowing that you made a difference in peoples lives. Bring your passion, leave your footprint and enjoy the ultimate runners/walkers vacation. Cabins are limited book yours earlier to avoid disappointment. Secure your cabin with a fully refundable deposit. Lasting Imprints was founded by my wife Linda as a way to combine our passion for travel, exercise and philanthropy by using cruises which include running and walking ventures in stunning environments to raise money for the local communities that the cruises visit.

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Potluck Recipe

For Busy Runners A spinach salad for a potluck dinner is always a quick and easy dish to throw together in no time flat. This recipe requires limited preparation for busy runners and is always a crowd pleaser.

Ingredients •

• • • • •

8–9-ounce bag of fresh spinach or baby spinach 1 ⁄2 cup dried cranberries 1 ⁄2 cup chopped nuts (we recommend either walnuts or pecans) 1 ⁄4 cup finely chopped or grated onion (we recommend Vidalia or red onion) 2–3 ounces bleu cheese, crumbled (optional) ¼ cup store-bought dressing (we recommend raspberrywalnut vinaigrette)


No matter what the bag says, always rinse the spinach before preparing the salad. Dump the bag into a large colander, rinse, drain, and dry gently with a towel. Transfer to a serving dish. Toss the spinach with the dried cranberries, nuts, and onion. When ready to serve, pour dressing over the salad and toss. A little crumbled bleu cheese is a delicious addition.


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The New Balance 1064. Because when you’re in the right shoe, you love running more.