Youth Runner Magazine July-August 2019

SUMMER TRACK - XC MILEAGE - TRIATHLONS JULY-AUG 2019 $5.95

Sadie Engelhardt Runs With the Big Girls

Your Sleep is Connected to your Performance on the Track

Optimizing Your Energy Balance

Riley Nedrow

AAU Youth Champion and Record Holder GET THE LATEST @ YOUTHRUNNER.COM

YOUTH RUNNING™ | YOUTH TRACK & FIELD™ | YOUTH XC™

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August 23-24th, 2019

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YR MOMENTS WAITING Waiting for your teammate to handoff the baton can be an eternity of moments. Here at the CIF State Track & Field Championships girls are anxiously waiting for their chance to take the baton around the track

SMOTHERMAN IMAGES

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YR contents: JULY-AUGUST 2019

READY.SET.GO

Vol. 24 Issue 2

Riley Nedrow 8

Distance Champ goes to Flower Mound High School

SAM GEHRKE FEATURE

12 Sadie Engelhardt

CHECK IT OUT

TRAINING

16-17 Instagram FAN SHOTS 18-19 MEET HIGHLIGHTS

22 An Interview with

Gabe Grunewald

& your 20 Sleep performance

26 - 27

24-25 Way to Go

MORE 2-3 YRMOMENTS

Ask A youth runner coach

from the editor 5 CONTENTS 6 letter 7 YR Blogger 14-15 poster

29 coming up

YOUTHRUNNER.COM | 5

yr

editor VOL. 24 ISSUE 3 | JULY/AUGUST 2019 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Contributing Writers, Bloggers & Reporters Andrew Burr, Chelsea Ochoa, Ciera Sesock, Kenan Pala, D’Asia Duncan, Jack Kelley, Evan Gonzales, Jordynn West, Will Benitez, Ellie Porter, Pat Tyson, Bob Williams, Faith Martinez, Matt Walsh, Cregg Wienmann, Taitum Schaap.

Art Director Sean Kesterson

COURTESY TRACK TOWN YOUTH LEAGUE Ian Kesterson, Youth Runner Editor at Large

LETTER FROM THE

EDITOR Hey Team!

I used to always get a cold right after my last race of the season. What gives?

It took me longer than I’d like to admit. I was sleep deprived.

You see, our lives as athletes go up and down in intensity as the seasons change. The beginning starts off quick as we look to prove ourselves. As the season progresses, the stakes get bigger. Its all about faster workouts, more mileage, and tougher competition. (Did you make it to Nationals? Way to go! I knew you could do it.)

Travel is fun, but long car rides, weird food, plane trips, and sleeping at hotels can wear you out. And I didn’t even talk about school projects. Yikes! How are we supposed to do all this stuff?

EDITOR'S NOTES 6 | JULY/AUG 2019

For myself, I found out that by the end of the season I was so dang tired from racing & going to school that I just felt like I’d been ran through a juicer. Somehow my body used the same determined ability needed to finish strong at the end of a race. But when it knew there were no more races I think it just let go, forcing me to rest in bed and watch Ninja Turtles for a few days.

But that can’t be the best way, right?

Just like we pace ourselves in a long race, it’s smart to add some strategic pacing throughout our weeks. One way is get to bed earlier. You know you’ll feel better and run faster the next day. Eat good healthy food because you can’t survive on sour patch kids alone (I tried, bad results).

Plus, you won’t have to sacrifice the first few days of your next summer vacation trying to recover.

See you later! I’m going to go take a nap in the shade then go for a run once it cools down.

MEET OUR NEWEST BLOGGER RUNNER AND SURFER JACK KELLEY

Contributing Designer Scott and Jacqui Scoggin CONTRIBUTING Photographers Track Town Youth League, Smotherman Images, Klotz Images, Ralph Jones, Rachelle Clinton, Logan Hannigan-Downs, Sam Gehrke, Eric Ward, Dusty Smith, Eric Trice, Gary Morgan, Photo Run, HKRS, Dingo Images, Instagrammers, Fans. cover photo Sam Gherke Website-Digital-Video Sean Kesterson THANKS TO: Ralph Jones, Geoff Hollister, Alberto Salazar, Galen Rupp, Matt Hammel, Matt Walsh, Duniway Park, Portland Track, Sleep.

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PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2019 all rights reserved. No part of this publication may be reproduced without permission. Editorial contributions are welcome, submit queries to editor@ Youthrunner.com. Gosportz Media LLC and it’s publisher assumes no liability for the content or opinion of it’s writers or advertisers and reserves the right to reject any advertising at it’s own discretion. Youth Runner recommends that you consult with your coach and your physician on any changes with your training, fitness and health issues.

YOUTH RUNNER

BLOGGERS JACK’S Favorites

Subject

Shoe

Jack Kelley Age 17

YR BLOGGER RUNNER & SURFER My name is Jack Kelley and I am a rising senior at Jesuit High School in Portland, Oregon.

Last May, I finished off my junior track season at the Oregon 6A State Championships with a first place finish in the 4x400 meter relay, a second place finish in the 4x100 meter relay and a fourth place finish in the 200 meter race.

This meet capped off a gratifying track season with my teammates that I will never forget. One of my favorite memories from this past year was when my 4x400 meter relay team won the Nike Twilight Relays, setting the school record in the process. The atmosphere at the meet was simply electrifying and because the Twilight Relays are hosted by my school, many classmates, teachers and family members came out to support.

This atmosphere allowed me to PR in my 400 meter split by over a second with a time of 48.2 and as a team we were able to break the school record set in 1992.

I have been running track since the 3rd grade and I have always enjoyed the culture that exists within the running community.

The camaraderie that has formed within the track team has made even the most grueling hill workouts and morning practices enjoyable.

I also have a passion for sports journalism.

During my freshman and sophomore years I worked as a Kid Reporter for Sports Illustrated Kids and gained press credentials to some of the world’s biggest sports events, including the 2016 IAAF World Indoor Track Championships and the 2016 US Olympic Trials. This experience allowed me to interview athletes like Sydney McLaughlin, Trayvon Bromell and Alyson Felix.

NBA Player

Meal

App

Some of my Favorites: Activity: Surfing at the Oregon Coast Shoes: Nike Zoom Fly NBA Player: Damian Lillard Meal: Steak Favorite App: Snapchat Subject: Biology Smoothie: Peanut Butter Chocolate

Smoothie

Tag photos #youthrunner YOUTHRUNNER.COM | 7

SAM GEHRKE 8 | JULY/AUG 2019

Riley Nedrow is Heading to Flower Mound High School We met Riley at age 11 at an AAU Nationals in Houston after he won the 1500m.

After several national titles, world records, and a stellar youth career, Riley has moved on to his next adventure as a high school runner with his sights set on competing at Nike Cross Nationals. His family recently made a trip out to Oregon and we had a chance to hang out and get to know Riley and his family.

Riley, tell us about your first trip out to Oregon in June.

store...very neat experience. I got some great stuff.

Friday morning, we met up with Coach Bob Williams & Dan from Youth Runner at Nike World Headquarters. We talked a little about my goals, and what I’ve been up to. Then, I had the privilege of getting my workout in on the Hollister Trail (5 miles at recovery pace) and then a few sprints/ strides at the Michael Johnson Track.

What a cool track! As we were about to head out we ran into Coach Alberto Salazar (Oregon Project). It was really cool chatting with him. Then, one of my favorite runners/athletes, Galen Rupp showed up and I got to talk to him for a bit. Wow, what an awesome morning. Later that afternoon we got to check out the P.A.C.E. lab that many athletes go to for training and sports performance work. They are doing some incredible things there. Saturday, we got in a pre-race workout at Duniway Park. Another nice track! We met up with another youth runner from Texas there, Nathan Morales. This was a pretty relaxing day. I like to get in a cryotherapy session whenever I can; luckily we found a great spot to do cryo. :) We got to go shopping later that afternoon at the Nike Employee

What did Alberto and Galen say to you?

Before Galen got to the track, Alberto and I talked about where I’m from, my age and grade as well as the races that I run. We talked about the Portland Track Festival. We talked some about how Galen was recovering from his surgery and some of the other athletes that he trains. When Galen got to the track it was pouring rain and didn’t have the opportunity to talk too much, just a bit of small talk. It was awesome and very unexpected; as we were leaving (about to run through the rain to get to the car) Alberto Salazar gave me the hat off his head. So awesome!!!

As we were getting into the car they pulled out and honked and waved at me as they were heading back inside to get a workout on the treadmill instead.

Take me through the middle school mile on Sunday and describe your race plan. What went according to plan and what didn’t?

To be honest, I didn’t have too much of a plan. I haven’t been training for this distance - I’ve been doing higher mileage at slower paces to establish a good base for the upcoming cross country season. What I would like to have done was the basic race plan that I had in the past for this distance. That didn’t go as planned as I just didn’t have what I needed left in the tank to finish as strong as I normally could have.

Anything you learned from that race that you can take forward to the next one?

Regardless of the situation or what you’ve been training for, always finish on empty. Always expect the unexpected.

Now that we got that out of the way, lets tell the YR audience how you got started with your running. How old were you?

What got your interest in the beginning?

Well, my first real experience with running was during the summer of 2012 with a summer track program. I enjoyed this so much that I kept com YOUTHRUNNER.COM | 9

ing back for more for the next two years. Then, I was totally in love with the sport and practically begged my parents to find a running program that was all year long. They did, I joined, and here I am. I started running with Lake Cities Cross Country in the fall of 2014. We ran cross country in the fall, road races in the spring and track in the summer. Loving running all year long!

I think what sparked my interest in the sport was much earlier in my life. I was pushed in a jogging stroller in many 5K’s and 10K’s by my parents well before I could even walk. One day when I was one or two my mom stopped the stroller and let me run with her across the finish line. That’s when I was hooked!

What was your first fun run or 5k?

When I was two (maybe just turned three?) I ran in the Jr. Dillo Mile Fun Run in Austin, TX the day before my parents ran the Capitol 10K, pushing me in the jogging stroller as well. I was probably the smallest and youngest, but I did pretty good What is the best race you’ve had so far? The experience where you went home and couldn’t fall asleep because you were still watching that race movie in your mind?

It has to be the 3K at the JO’s last summer for two reasons. 1) It was cool to hear the crowd up on their feet, cheering for me as I set a new National Record. 2) After having been taken out of contention due to a freak infection in my foot the year before, it was total redemption!

You’re quite disciplined with your training and determination. What motivates you? How do you stay motivated even through a tough session?

It goes back to my favorite quote - if I am able to push through to do what others simply won’t, then I will be able to do what they can’t. This is very rewarding and pays off. In order to win, you have to prepare to win. I know it doesn’t just happen. Hard work is necessary if you want the big payoff.

What’s the most disappointing race you’ve had and how have you recovered from it. What did you do to get back on the horse and ride again?

That race would be the AAU XC Nationals in Tennessee last fall. It was a muddy course, but I was ready and looking forward to it. However, I twisted my ankle early on and struggled throughout the race. I didn’t want to let my teammates down, so I pushed through the pain to finish the race. It felt pretty bad, but my team won the national title, so in hindsight it was

worth it. I finished 18th overall, which was the worst finish in a race that I’ve ever had. Pretty big strike to my pride, but in the end, a great learning experience.

Before a big race how do you prepare? Do you visualize the entire race and how you’ll implement your plan or just step up to the line and go?

I tend to be very analytical. I set a lofty goal for myself and break the race down into laps, or increments of some sort. I set times that I’d like to be at certain points in the race and then check and make adjustments as I go. I like to push the pace!

The middle school years are over and it’s off to Flower Mound high school this fall.

What will be different for you now that you’ll be on the high school cross country team?

Not too much changes as far as the sport - I am lucky to be going into HS with a great team and coaches. I’m really looking forward to it!

What are your goals for freshman year? If you’ve thought it through, what are they for your high school years?

Freshman year - make varsity, make it to state in XC and Track, qualify as a team for NXN.

ACCOMPLISHMENTS: 8 X National Champion (3 in XC, 5 in Track) 16 X AAU All American AAU Club Championship National Record holder in 3k - 11-year-old boys (10:08) AAU National Record holder in 3k - 13-year-old boys (9:14.84) Course Records: *Footlocker 3k Course (McAlpine Park) - 9:51.13 *Nike South Middle School Boys (Woodlands TX) - 9:52.1 World Records: *12 year old boys 5K (16:22.9) *13 year old boys 10K (35:28.1) 10 | JULY/AUG 2019

LOGAN HANNIGAN-DOWNS

What is your advice for other young distance runners that are looking for success?

Work hard. Follow your dreams. Never let anyone tell you “it can’t be done.”

Prove them wrong! Never give in and never give up.

FAVORITE’S: Hot Sauce or Mild? - Hot Tortillas. Soft or hard shell? - Soft Water or Gatorade? - Water Vanilla or Chocolate? - Chocolate Favorite ice cream- Cookies & Cream Training shoes- Hoka One Clifton Spikes- Nike Phone App - Strava & Snapchat School Subject- HISTORY Color- Blue Take Out Food - Chipolte Movie - The Green Mile Describe yourself in three words - SHY, RELENTLESS, LEARNER

Best Times: 10-Years Old 800m - 2:32 (track) 1500m - 4:59 (track) 3000m - 10:23 (xc) 5k - 18:44 10k - 40:41 Mile - 5:14 11-Years Old 800m - 2:24 (track) 1500m - 4:47 (track) 3000m - 9:51 (xc) 5k - 17:19 10k - 37:54 Mile - 5:04

12-Years Old 800m - 2:11 (track) 1500m - 4:39 (track) 3000m - 9:51 (xc McAlpine Park Footlocker 3K course record) 5k - 16:22 (single age world record) 10k - 37:50 Mile - 4:49

13-Years Old 800m - 2:06 (track) 1500m - 4:19 (track) 3000m - 9:14 (track National Record) 10K - 35:28 (single age world record) Mile - 4:42 14-Years Old 800m - 1:59 (track) 5k - 15:55 Mile - 4:32

YOUTHRUNNER.COM | 11

LOGAN HANNIGAN-DOWNS

SADIE ENGELHARDT Sadie runs for the Ventura Tigres in California. She likes In and Out Burgers, The Cheesecake Factory, Instagram, Soccer, and loves to shop. She also recently ran a 4:57 mile. That’s pretty quick for a 12-year old, or anyone. After that super fast mile we asked Sadie a few questions to learn more about her love for running.

Sadie, when did this running adventure start for you?

I was age ten, in the fourth grade when I first started running. My mom had suggested that I try cross country because she said it looked fun. So, I started cross country at Poinsettia Elementary. In the beginning we just ran around the field for our long run.

All I noticed was how boring it was, not taking note of how I wasn’t tired while 12 | JULY/AUG 2019

running. My coaches automatically put me in the fastest group, knowing that I had potential and I could be a good runner if I put in the work. After a couple of practices I decided that I was going to quit after the first race. When I started my first race (it was a mile long) I was confused as to if I should stay with my team and run with them, but when I saw my coaches yelling at me to go ahead, I went my own pace. I remember being so happy when people cheered me on. At the finish line, I was all alone. There was absolutely no one in sight behind me and because of this, my mom thought that I had taken the wrong trail. To her surprise (and mine) I hadn’t. My time when I crossed the finish line was 7:02. After that race I have always loved running.

Tell us about this last year starting with the 2018 cross country season up until now.

Last cross country season was really good for me. In my middle school races, I had gone undefeated and made lots of new friends. After middle school XC, I went to nationals in Reno, Nevada and placed third. When cross country ended, track had started again and my goal was to break a five-minute mile.

The first couple of races, I didn’t get the best times but I still knew that this season was the one where I would break five. The VCYTC Conference Championships was where I first broke five minutes. Two of my coaches were timing me on either side of the track so whenever I was off pace I could get right back on. The whole race, I felt so strong and I remember seeing the clock at the end and just sprinting while everyone cheered. VCYTC ended and it was time to start postseason/training for Oregon. This is where it got more serious and I needed to work extra hard. After my first postseason races, I

got shin splints and took a few days off running. I was worried that the injury would hold me back and keep me from doing my best at Oregon and USATF. On Friday the 7th, I ran a 3000m in Downey at the USATF Southern California Association Championships and won with a time of 10:09, breaking my PR by four seconds. The next day, (Saturday the 8th) I ran the 1500m and got second by milliseconds with a time of 4:35. After that race I flew to Oregon and raced the High Performance High School Girl’s Mile. I placed third with a time of 4:57.

What are your goals for the rest of the season?

To do well at the USATF Region 15 Championships and then go on to Junior Olympics in Sacramento.

Advice for other runners?

It gets better, so don’t give up on running.

BEST TIMES - TIME LINE 10 years old (11-12 age group) 800 2:39 1500 5:11 1600 5:32 11 years old (11-12 age group) 800: 2:21 1500: 4:43 1600: 5:08 12 years old (13-14 age group) 800: 2:21 1600: 4:57 1500: 4:35 3000: 10:09 LOGAN HANNIGAN-DOWNS

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STEEPLING NEW BALANCE OUTDOOR NATIONALS PARKER STOKES CHECKS THE TRAFFIC IN THE LANE TO THE RIGHT AS HE GOES OVER THE BARRIER IN THE 2000M STEEPLECHASE AT NEW BALANCE OUTDOOR NATIONALS. PARKER WON IN 5:53.19

photo run YOUTHRUNNER.COM | 15

instagram

fanpage

KIDS RULE THE WORLD! We just showcase them!

Here are some of YOUR best shots this season! Wanna see your own photos in these pages? It's easy! All you have to do is hashtag #youthrunner when you post to Instagram!

16 | JULY/AUG 2019

YOUTHRUNNER.COM | 17

MEET HIGHLIGHTS AAU REGION 23 QUALIFIER

One of the many regional meets that qualifies you to compete at the AAU Junior Olympic Games in Greensboro.

SMOTHERMAN IMAGES

MINION 5K RUN AT UNIVERSAL STUDIOS HOLLYWOOD Premier high school track & field At this first ever event you could run with the Minions through Universal Studios.

18 | JULY/AUG 2019

COURTESY OF UNIVERSAL

NEW BALANCE NATIONALS Held in Greensboro this is mainly a championship meet for high school athletes but they do have a Junior High Mile and 2-Mile.

PHOTO RUN

BROOKS PR INVITATIONAL Sponsored by the Brooks Running Company the meet took place at the University of Washington.

COURTESY OF BROOKS

PORTLAND TRACK FESTIVAL Attracts some of the best elite athletes for some high performance competition. It also has some races for high school and a boys middle school mile and girls 1500m.

KLOTZ IMAGES / LOGAN HANNIGAN-DOWNS

CIF CALIFORNIA HIGH SCHOOL STATE MEET Exciting competition each year in Clovis brings the best in California for the state meet.

SMOTHERMAN IMAGES

WE’VE SEEN SOME INCREDIBLE TRACK MEETS WITH THE BROOKS PR INVITATIONAL, CIF STATE CHAMPIONSHIPS AND THE PORTLAND TRACK FESTIVAL. LOOKING FORWARD TO SOME NATIONAL COMPETITIONS THIS MONTH THEN THE YOUTH RUNNER CAMP IN THE TREES NEAR MT. HOOD IN OREGON AND SOME SERIOUS TRAIL RUNNING.

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How Sleep Benefits Performance You may not realize it, but getting a good night’s sleep is one of the best things you can do to be at your best when it comes to race day. If you are not prioritizing your rest time as much as your training time, you are making a huge mistake.

Increased Response Times Because your brain will be running better after you’ve had a good night’s sleep, you will be able to react faster to whatever is going on around you.

This will help you to make those small changes and adjustments in your race.

Reduces Risk of Injury and Increases Healing Rate Your body uses the time while you are asleep to improve your immune system’s response to the bacteria and viruses you come across during the day. It also helps to repair the damage that you do to your muscles while you exercise. This helps you to heal faster if 20 | JULY/AUG 2019

you are injured. If you are not already injured, it can help to reduce your risk of injury by making those muscles strong and to increasing your response times.

Increased Energy When you are well rested, you are going to have more energy to use both on and off the track. This will make it a lot easier for you to practice hard and keep on your school work.

How To Improve Your Sleep and Performance: Avoid Heavy Exercise Before Bed In the three to four hours before bedtime, you want to avoid doing any exercise that gets your heart racing.

When your heart is racing, your body starts pumping adrenaline through your body. This is what gives you the fun part of exercise, but it will also keep you awake at night. If you want to do exercise before bed try something

relaxing like yoga.

Make Time For Sleep It may not seem cool to have a strict bedtime, but it will make your life a whole lot easier in the long term if you keep a schedule. Going to bed at the same time every night helps your body to build a routine around sleep and makes it easier to fall asleep once you’re in bed.

Optimize Your Sleep Space Last but not least, you want to make sure that your bedroom is designed to be slept in. This means you need to cut out as many distractions as possible in your sleep space. It can be helpful to keep your phone out of the bedroom at night, replacing the alarm function with an actual alarm. This keeps you from getting on your phone in the middle of the night when you can’t sleep and will help you to get back to sleep faster.

PRODUCT

REVIEW

NATHAN VAPORAir 7L Hydration Pack

by Andrew Burr If you’re out on the long trails runs it’s important to stay hydrated. You can carry a water bottle or you may want to take a look at a hydration pack.

Andrew has been on many long trail runs and recently tested the VaporAir7L. My name is Andrew Burr, and I am a 12-year old distance runner from the Northern California region. I run for the Buffalo Youth Chips and my school, Sacramento Country Day School. My running experience includes track, cross country, road racing, and trail racing at distances from 800 meters to half marathon. I have always loved to be out on trails and live in a great place in California to be a trail runner.

When I received the Nathan hydration pack to test the first thing I noticed was that it looked like it was made very well.

It was made with high quality materials and had a great looking nozzle. I started comparing it to a similar pack made

by Camelback that I have used on longer trail runs for quite some time. The first thing I tested was the weight. The Camelback was lighter by a few ounces, which didn’t surprise me.

The next thing I tested was the amount of adjustability. The Camelback only had one strap around the chest whereas the Nathan pack had two. The straps that go over your shoulders were also wider and had more padding. This was a mas-

sive improvement for me because I am an avid trail runner and whenever I do a trail run or hike over 10 miles I wear a hydration pack. With the Camelback, I have always hurt my shoulders and my back, but this one felt different and much better. The final thing that really set the Nathan pack apart for me was the storage on the front. It had a pocket on each shoulder strap so you could have easy access to Gu, Honey Stingers (which I love!) and other electrolyte snacks while running. My Camelback just has storage on the back, and is much harder to access while running. Both packs had similar water capacity, which was expected.

Overall, I think that the Nathan pack is definitely worth the money and surpasses most of the competition. There are many important and comfortable features and it just feels great. I might use the Nathan pack at my next big race - the 109th Annual Dipsea Race from Mill Valley to Stinson Beach, CA or on the trails at Youth Runner Camp in Oregon in August. Buy at www.nathansports.com YOUTHRUNNER.COM | 21

An Interview with

Gabe Grunewald

by Ciera Sesock

This is Ciera’s interview from last October. Ciera says”, I was honored to interview Gabe for Youth Runner last year. She will always be an inspiration to me and other young runners.

She taught me to always have hope and believe in my dreams.”

Gabriele “Gabe” Grunewald is an elite professional runner with her heart set on the Olympics in Tokyo in 2020. Like many athletes, she’s had to overcome enormous challenges throughout her career, but her biggest challenge she’s now facing isn’t on the track but is stage IV cancer – adenoid cystic carcinoma, a rare cancer of the salivary glands. For most people it can control their life, but for Grunewald, she doesn’t let it stop her from doing what she loves most - running.

Grunewald started running in middle school. She tried other sports but found that running was best for her; running became her passion. Since then, she has accomplished amazing goals including winning a track and field state title in the 800 meters in high school, becoming an NCAA All-American, placing fourth in the 2012 USA Olympic Trials, and winning a USA Championship title in the indoor 3,000 meters in 2014. She also has a contract with Brooks. During this time, Grunewald also dealt with four cancer diagnosis in eight years. But she has not given up and wants to improve her skills even more and does not let it get in the way of her running goals.

How did you first get started into running?

I played in a lot of different sports when I was younger, and I followed my friend group into trying out cross country when I was in middle school.

I really loved running right from the 22 | JULY/AUG 2019

start! I enjoyed all the time I was able to spend outside with practice in both cross country and track and I felt very determined to improve from each race.

I ended up sticking with cross country, basketball, and track as my three sports throughout high school but I’m glad I was able to try so many to find out which ones suited me best.

At what point in your running did you realize you could run pro, and make a career out of this sport?

It wasn’t until the very end of college that I felt like I might be able to make it as a professional in running. I had a burst of improvement in my final season and I remember the whirlwind of signing a contract with a shoe company (Brooks) and finding a professional coach. I was lucky how things worked out! Running professionally was a big dream of mine but it didn’t come together until the last minute.

What steps in your running life have you taken to accomplish your goals? What keeps you so motivated and positive?

I try my best to listen to my body and some days that means training ‘smarter’ instead of harder. It took a lot of years to get to know myself enough to understand the objective of different workouts and how to balance all the different demands of training. I have tried to become a student of the sport and always keep learning about methods to improve. I’ve worked with different professionals to help me get the best out of myself and I found that having a mental strength coach can be very helpful. I’m always working on confidence and a positive mindset -- that helps me in all areas of my life!

I am motivated to do my best and having a positive attitude makes training and racing so much more fun. Even when I have a tough day or a hard race, I try to find the positive in it and learn from it. As a cancer survivor, I’m motivated to do my best with my health situation and to inspire others to not give up their dreams in the midst of adversity. All of us are battling something in life and it’s important that we encourage each other to keep going on our journeys and to do our best.

What makes you want to keep pushing ahead - persevere and to never give up on your goals?

What would you tell young runners that also face challenges with life?

I am very grateful for the health I have had over the years -- especially as a cancer survivor and patient. My health challenges have helped me to live in the present moment and to really focus on the important things in my life, one of those is running. Despite all the ups and downs with my cancer, I am grateful for being a runner and simply having the ability to run. I also have been lucky to have a lot of support on my journey and I try to share my story with others to give back and hopefully give other people hope.

Cancer makes her life difficult, but Grunewald likes to keep a positive attitude and keep her spirits high. She advices young runners to always have hope, no matter what they may have to face in life. She leaves runners with, “Believe in yourself! It is a powerful thing to truly believe in your dreams.”

Gabe’s battle with cancer ended last month at age 32.

KLOTZ IMAGES

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way to

go

CHARLOTTE ATHLETES BRING THE HEAT Cameron, Maya, and Evan all train with Coach Ralph Jones at the Jones Elite Training Center and they all compete with the Charlotte Heat Track Club.

Cameron Rose is a rising senior at Hickory Ridge High School in Charlotte who dominated the sprints in the state this year. He won the 100 and the 200 meters (2nd year in a row) at the North Carolina State meet. He has top times of 10.47 and 21.08. Cameron has been with JET for three years.

He was the New Balance outdoor champion in the 200m as a sophomore. Last month at NB he was 3rd in the 100m-10.39, 4th in the Championship 200m-21.05, and in the Emerging Elite 400m he ran a 48.63 for 13th. He is an athlete to keep an eye on as I think he will end the summer season as one of the top preps in the country.

Evan Boykin 12, loves to read, play football and of course Fortnite. Evan is undefeated this year in the 200m and 400m and has won all but one 100m race. He won all three sprint races at the Jim Law invitational with record times in the 11-12 100m -11.98, 200m-24.55 and 400m-56.9 he also anchored 4x100 to victory in time of (49.73) and was named outstanding male performer. Evan’s best times so far this year have been: 100m-12.29, 200m-24.60, 400m-1:00, 4X10049.25. Goals for this season are to become age group national champion in the 100m and 200m and PR in the 400m.

24 | JULY/AUG 2019

Maya Love, 12, usually runs up with 13-14 year old girls to get some better competition. She recently ran a big PR of 12.36 in the 100m. Her best time in the 200m is 24.91, and 57.24 in the 400m. Last year she was a 3x All American at AAU Club Nationals and 2x at USATF Junior Olympics. Maya is an honor roll student, likes dancing, music, and amusement parks. Her goals for this year are 12.2 for the 100m, 24.5 in the 200m and 56.0-400m.

Learn more about these athletes at youthrunner.com

Nazsir Givens aka

“Naz Da Roadrunner” Age 13, Norfolk, VA Naz began running track in the 6th grade with his school. At the Seminole County Middle School Track & Field Championships he is a 4x gold medalist placing 1st in the 100m, 200m, 400m, & 4x1 relay for 6th grade boys. He now trains with Blazing Speed Track Club in Sanford, FL. and runs in both AAU & USATF. Nazsir’s accomplishments so far include: Bronze in the 100m at the 6th Annual V12 Invitational, 2x Bronze medalist in the 100m & 400m at the Atlanta Georgia Relays, 3x Gold medalist in the 100m, 200m, & 400m at the USATF Florida Association Silver medalist in the 100m & gold medalist in the 400m at AAU Districts, Silver medalist in the 400m & 2x bronze medalist in the 100m & 200m at AAU Regionals.

We also discovered that Naz is an actor and has done a campaign with Disney and is getting ready to film a commercial for Universal. He’s done background work on NBC’s Good Girls and the Netflix series Insatiable. And was a stand in for the main character in the upcoming tv series David Makes Man on the OWN network.

Good Luck Naz!

YOUTH RUNNER TOP DOG OF THE MONTH MIDDLE SCHOOL CHAMPION 4.0 GPA

Jayla Atkinson, 13 Munroe Falls, OH Ohio Middle School Champion in the 800m & broke the State Record in 2:15.94. She also set a school record in the 1600m with the time of 5:15. Watch for her at the AAU Junior Olympic Games in Greensboro, NC.

MEET RECORD LONG JUMPER

5K RUNNER

John Keester IV, 12 Orange Park, FL As an 11 year old, he ran his first sub 19 min 5K will an 18:46.

Won the AAU Club Nationals in the 3000m in 2018 & was 7th in the AAU Junior Olympics in Iowa in the 3000m at age 12.

Adrianna Haynes, 9 478 Elite Broke the meet record in the Long Jump (14’10.50) at the Atlanta Georgia Relays. She Also runs the 100m PR 14.05 200m PR 28.28 and the 400m PR 1:07.26.

Way to Go Adrianna!

ARE YOU A yr-kid?

Let us know what makes you a Youth Runner.

Submit an Athlete at: youthrunner. com/events/ athlete/submit

READ MORE ABOUT THESE ATHLETES AT YOUTHRUNNER.COM YOUTHRUNNER.COM | 25

ASK A

COACH

Coach Bob Williams

PREPPING FOR FALL CROSS COUNTRY – GETTING STARTED SOME OF YOU HAVEN’T STOPPED RUNNING SINCE TRACK AND OTHERS NEED A JUMP START TO GET GOING. WHEREVER YOU’RE AT XC IS ALMOST HERE. FOR THOSE OF YOU WHO HAVE NOT HEARD FROM YOUR NEW CROSS COUNTRY COACH ABOUT THE FALL XC PROGRAM. Assuming you do not have a training plan, here are a few things you can do to get started.

If you took a break from the track season and have not run for 2-4 weeks and you are ready to go, here are some great suggests that should help you. They 26 | JULY/AUG 2019

have been successful for new runners or for just starting up some mileage again.

Start with a walk - jog program of minutes jogging: Jog 3-4 minutes Walks for 2 minutes Repeat this 3 to 4 times and finish the session with a 10 minute walk.

Do this for two days in a row, then take one day off, then repeat.

The next two days you can add 2 minutes

Jog 5-7 minutes Walk 2 minutes Repeat it 3 to 4 times and walk for 10 minutes at the end.

After each session remember to stretch the calves by placing your foot against a tree or a post and slowly move your body into the stretch. Only feel a stretch response of a 3-4 on a 1 to 10 scale. Hole for 45 seconds and repeat 3 times on each side.

IF YOU ARE PRETTY FIT AND TRAINING AT LEAST 5 TIMES A WEEK, HERE ARE SOME IDEAS.

ery days are very easy running at 20 minutes, or a 45 minute bike ride or swimming for 20-30 minutes.

It is always best to have 1-2 training partners.

Samples of a challenging session would be:

Always have a recovery day before and after a challenging session. Recov-

Hilly run in your area. Total time – 3050 minutes: warm up for 10 minutes,

cool down for 5 minutes, stretch calves.

Long run – total time 55-80 minutes: add 5 minutes to the length of the run.

Don’t worry about miles as your body only knows how long in minutes you were running. This should be pretty easy – 3-4 on the Rating of Perceived Effort Scale. 1 being very, very easy, 9-10 is very, very, hard. Cool down for 5 minutes of walking, stretch calves.

Tempo run for 20-25 minutes – total time 35-35 minutes – pick up your pace and keep it steady – breathing challenge would be 5-7 on the RPE scale.

Your breathing is deeper but you feel very good and can manage the rhythm.

Practice belly or diaphragmatic breathing throughout this session. Cool down for 5 minutes walking and then stretch calves.

Hill repeats – total time of 45 minutes; make sure you get in a 10-15 minute easy run warm up; the hill should not be too long with a slight grade.

Run for 25 seconds. You can time each repetition for fun and see if you can run 6-8 of them in descending time – starting slow and running harder. Cool down for 10 minutes of light running and 5 minutes walking, stretch calves.

Repeats on a flat area for 6001,000 meters to enhance your OxygenPower. Warm up for 10-15 minutes and do the first one with moderate intensity – 4-5 on RPE Scale. Take 1-2 minutes for a full recovery and repeat. Try 3-4 repeats. Cool down for 10 minutes and 5 minutes of walking, stretch calves.

As you noticed I added Calf Stretching after each hard session. This self care activity could mean the difference between a healthy and rewarding season or injury and restricted training.

Stretching is THAT important.

Coach Bob teaches the same principles he learned as an athlete at the University of Oregon under Bill Bowerman. He is also the inventor of the Williams Pace Calculator.

YOUTHRUNNER.COM | 27

ELITE MIDDLE

SCHOOL

CAMP

AUGUST 3-7, 2O20 AUGUST 10-14, 2020 OPEN TO BOYS & GIRLS ENTERING 6TH-8TH GRADE THIS FALL FOR MORE DETAILS GO TO: YOUTHRUNNERCAMP.COM

LIMITED SPACE MIDDLE SCHOOL ATHLETES SCHOLARSHIPS MAY BE AVAILABLE EMAIL CAMP@YOUTHRUNNER.COM

REGISTER NOW AT: YOUTHRUNNERCAMP.COM 28 | JULY/AUG 2019

COMING UP! Here’s just a few of the track meets and runs you’ll want to add to your calendar.

AAU JUNE 27-30-WEST COAST CHAMPIONSHIP | RENO, NV JUNE 28-JULY 1-WEST COAST PRIMARY NATIONALS | RENO, NV JULY 5-6-PRIMARY NATIONALS | ORLANDO, FL JULY 5-7-WEST COAST UNITY GAMES |LAS VEGAS, NV JULY 7-13-CLUB CHAMPIONSHIP | ORLANDO, FL JULY 26-AUG 3-AAU JUNIOR OLYMPIC GAMES | GREENSBORO, NC

USATF JULY 25-30-USATF NATIONAL YOUTH CHAMPS | DURHAM, NC JULY 22-28-USATF JUNIOR OLYMPICS | SACRAMENTO, CA

KIDS JULY 13-14-SPARTAN KIDS | FORT CARSON, CO JULY 20-21-SPARTAN KIDS | HUNSTVILLE, UT JULY 27-28 SPARTAN KIDS | BLACK MOUNTAIN, NC JULY 27-JUNIOR BIX | DAVENPORT, IA AUGUST 10-SPARTAN KIDS |WASHOUGAL, WA

TRIATHLONS JULY 21-iCAN TRI TRIATHLON | FRESNO, CA JULY 26-27-PEBBLE LAKE YOUTH TRIATHLON | FERGUS FALLS, MN JULY 31-AUG 4-USAT YOUTH & JUNIOR NATIONALS | WEST CHESTER, OH AUGUST 17-VHBG YOUTH TRIATHLON | RICHMOND, VA AUGUST 17-WEST POINT YOUTH TRIATHLON | CORNWALL, NY AUGUST 18-19-SILVERCREEK YOUTH TRIATHLON | SAN JOSE, CA

INVITATIONALS JULY 13-ERNIE SIMMS TRACK INVITATIONAL | TALLAHASSEE, FL JULY 19-20-UAGTCA RON JACKSON YOUTH INVITATIONAL | WIDENER, PA JULY 20- RUSS KUTZ T&F INVITATIONAL | QUEENS, NY JULY 20-TROJAN ATHLETICS INVITATIONAL | EAST LANSING, MI JULY 22- LONG ISLAND TRACK FESTIVAL | BALDWIN, NY JULY 27-KEYSTONE GAMES |WILKES-BARRE, PA AUGUST 23-24-PDX TO COAST HS CHALLENGE | PORTLAND-SEASIDE, OR FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM YOUTHRUNNER.COM | 29

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