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Ruidoso Free Press


April 24, 2012

Gotta love those hills when marathoning by Sarah Crewe with Ty Wyant

“Great men are rarely isolated mountain peaks, they are the summits of ranges.” – Thomas W. Higginson If you watched this year’s Boston Marathon, you surely noticed the smooth, seemingly effortless running displayed by the world’s elite marathoners. With temperatures soaring into the 80s, it was also a case study on how to run – and not to run — in the heat. And the hills, those dreaded hills. The iconic Boston Marathon point-to-point course features the Newton hills, starting at the 16-mile mark, and is highlighted by the notorious Heartbreak Hill at the 20-mile mark, just when many runners are “hitting the wall.” Watch the footage on Universal Sports online at You will see perfect form, from all angles. Uphill and down. It looks so easy, but alas, if it were so we would all run sub-five-minute miles for 26.2 miles. How do they get so fast? Forgetting genes and upbringing for a moment (which makes up much of what makes them fast … think few school buses in Kenya), let’s pinpoint how normal folks like you and me can run like a pro, or at least improve a bit, to get through

the hills on the Ruidoso Sprint Triathlon run on June 9. “Speed kills.” That’s a quote that most runners utter when they’re injured from doing too much speed work on a track. Instead of risking injury, run the hills. “There is nothing better for developing speed and muscle power”, says Brad Hudson, marathon coach to the stars. Running hills helps leg strength, efficiency and your ability to use oxygen. More importantly, you are less prone to injuries running hills than you are by running track repeats because the “slope shortens the distance you have to … land, reducing impact,” according to Marc Bloom, running expert at Runner’s World. “You can certainly replace hill running for track work. It’s the same result,” says the United States’ only Olympic marathon gold medalist Frank Shorter. He gained prominence racing on the track as a member of the legendary Florida Track Club and has since been running the hills around Boulder, Colorado for more than 30 years. Running up hills fast, but short, helps. The great thing about Ruidoso is that everywhere you look there are hills, it’s a tremendous local resource. Find a short but steep hill (6-percent-plus grade). In fact, pick a hill on the Ruidoso Sprint Triathlon run course. After a 20-minute warm-up, run as fast as

you can up that hill for 10 seconds. Walk back down the hill and jog easily for two minutes. Repeat. Cool down. Do this once a week. Each week add one repeat until you get to eight. Take a couple of weeks off after you do eight, then start all over again. Mark where you are after the 10 seconds. After the second round, see if you run farther with each 10-second repeat. Now, rest assured the winners of the Boston Marathon do a bit more than run 10-second hill repeats, but everyone has to start somewhere. All columns are at http:// sports_area. Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900. If you have any training questions for Sarah Crewe, email them to


Boston Marathon winner Wesley Korir running through the Newton hills on his way to victory on April 16. ‘’I knew it was going to be hot, and one important thing that I had to take care of today ... was really hydrate as much as possible. I guess my biology degree kicked in a little bit,’’ he said after the victory.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Final Capitan boys relay team qualifies for state By Todd Fuqua Sports Editor It’s been quite a week for coach Collin Justiss and the Capitan boys track team. The Tiger relays – which Justiss has called the backbone of the team – were missing qualifying one event, the 4x400, and were hoping to get that all-important time at their own Tiger Relays on Thursday. But the meet – which would have also featured

every small school in the area – was cancelled due to roots coming up through the track, so Justiss found himself scrambling to get into another meet. He got Capitan in to the Estancia meet on Saturday, but then found he couldn’t go himself because of a family emergency, so girls coach Vicki Sedillo was in charge – with a little help. Sedillo had her hands full with Dustee Rae Eldridge, who was

competing in five different events. “I was back and forth a lot with Dustee,” Sedillo said. “But it was exciting to see those boys get in.” The Tiger 4x400 squad turned in a time of 3:36.78, just over three seconds better than the qualifying mark. Eldridge has qualified in two events, and currently leads all state qualifiers in the pole vault – an even in which she’s the defending state champion

to be held May 4-5 in Albuquerque. Justiss is just glad he’s got all the relay teams in already, and now it’s a matter of fine tuning.

– by a full foot. Next up is the District 5-2A meet at Lordsburg this Saturday. This is the last chance to get qualified for the state meet,

“We’ll be working on the handoffs and start times,” Justiss said. “We also need points from other events if we want to challenge for a state title.”

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April 24, 2012  
April 24, 2012  

The April 24, 2012 edition of the Ruidoso Free Press, the source for news, business, religion, education, opinion and sports in Lincoln Coun...