Youth Runner Magazine May-June 2019

TRACK & FIELD MAY-JUNE 2019 $5.95

12-Year Old Kelbie Black Completes 1000 Miles with Marathon Kids

Micah Williams Gold Winning 4x100 Team at

Youth Runner Blogger Chelsea Ochoa Q&A with Nutritionist Will Benitez

IAAF World Championships

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

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YR MOMENTS ARCADIA 4X100 Women’s 4x100 Invitational race at the 2019 Arcadia Invitational was won by Calabasas HS- McDonald, Witt, RobinsonHubbard & Nowling in 46.07.

SMOTHERMAN IMAGES

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YR contents: MAy-june 2019

READY.SET.GO

Vol. 24 Issue 2

8

Micah Williams “Sprinter” SAM GHERKE FEATURE

12 Kelbie Black

Logs 1000 Miles

CHECK IT OUT

TRAINING

16-17 Instagram FAN SHOTS 18-19 MEET HIGHLIGHTS 20 BE STRONG WITH KARA 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 2 | maY/JUNE 2019 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Contributing Writers, Bloggers & Reporters Chelsea Ochoa, Ciera Sesock, Kenan Pala, D’Asia Duncan, Will Benitez, Pat Tyson, Bob Williams, Matt Walsh, Andrew Simmons, Cregg Wienmann, Taitum Schaap, Jordynn West, Faith Martinez.

Art Director Sean Kesterson

Photo Run Ian Kesterson, Youth Runner Editor at Large

LETTER FROM THE

EDITOR

Hey YouthRunners,

I remember a while back standing in the starting area on the far side of the track waiting for my event to begin. 1500 meter in the Oregon State Junior Olympics and the first time that I felt I kinda knew what I was doing. I had trained and I had a race plan. Still, this was a big race for me and I felt that wild combo of nervous and excited. So while we’re waiting around a minute or two to line up, other boys just started asking each questions.

How fast do you do a 1500? What races have you won? Sizing up the competition, I guess. I bet they were nervous, too. Well, when one other boy asked me I spilled my story and he told me his impressive PR. “Wow that’s fast! Those are cool spikes, too.” I remember this caught him off guard a bit. Anyhow, I can’t remember who I beat and who beat me, but I ran fast enough to get in the top five and advance

EDITOR'S NOTES 6 | MAY/JUNE 2019

to regionals that year. It was an awesome day.

I also remember how I have made just about every single friend I know, and it goes something like this: “That’s awesome! Way to go!” or “I saw you trying really hard on that last lap. Good work!” Or my favorite: “Cool Shoes!” For me, making friends is just about the best part of being a YouthRunner. A good unexpected compliment or bit of encouragement gives you the fast track to getting other kids to smile and feeling good. Thumbs up, high fives, cheers, hoots, and hollers all just add a little more awesome into the world.

So this issue, we’re adding new section to YouthRunner we call, “Way to Go!” It’s all about recognizing all the awesome YouthRunners out there that keep trying hard, being awesome, and running fast.

Some of them even have some pretty cool shoes.

Stay awesome and “Way to Go!”

Great to have Jordynn West in this issue. Check out her weekly blog posts at Youthrunner.com.

Contributing Designer Scott and Jacqui Scoggin CONTRIBUTING Photographers Smotherman Images, Klotz Images, Rachelle Clinton, Logan Hannigan-Downs, Sam Gehrke, Eric Ward, Photo Run, Dingo Images, Instagrammers, Fans, Dusty Smith, HKRS. cover photo Sam Gherke Website-Digital-Video Sean Kesterson THANKS TO: Roosevelt High School, Justin Gatlin, Penn Relays, Dan O’Brien, Kara Goucher, Rebekah Epstein, Pam Marshall, Yosemite, Long Runs.

ADVERTISING & SPONSORSHIPS dank@youthrunner.com SUBSCRIPTION RATES US One Year: Print $19.95 Digital $9.95 Subscribe at www.youthrunner.com

PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2018 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 Jordynn’S Favorites

Chef’s Hat

Air Jordans

Jordynn Age 12

YR BLOGGER & DISTANCE RUNNER Hi! I’m Jordynn and I’m a 12 year old runner from Glenn Heights, Texas. My family and I recently moved to Texas from Chicago at the end of summer 2018. To help you get to know me, let me share some of my favorite things. Besides my love for running, of course, my next favorite activity is learning to cook and bake and all things food. One day I would like to be a chef! The food I enjoy eating the most is sushi, especially Godzilla rolls.

I also love watching cooking shows, and my favorite to watch is Kids Baking Championship. I also have a love for shoes! I have lots and shoes, but my favorite are Air Jordan’s. I especially love the Jordan 11’s because they have a different look and you can wear them with pretty much everything and they come in different colors.

I’ve been running now for almost 4 years.

One of the things I enjoy about being a runner are the challenges of working out and

training. If you push yourself hard enough in practice, you will almost always perform well in your races and meet your goals. I also like working out with a partner because you can motivate and and compete against each other to push you to the next level. The athlete that I admire the most is Olympian Ajee Wilson.

I had the opportunity to meet her when she competed at the Millrose Games in New York.

Ajee was very kind, has a great attitude and she motivated and inspired me to keep working hard and get better. I want to be the best I can be and keep a humble, sportsmanship attitude which I think is the most important in being a competitive athlete.

Godzilla Roll

Sportsmanship

TV Show

Some of my Favorites: Activity: Cooking and Baking Shoes: Air Jordan’s Food: Sushi Aspiration: Good Sportsmanship TV Show: Kids Baking Championship Athlete: Ajee Wilson

Ajee Wilson

Tag photos #youthrunner YOUTHRUNNER.COM | 7

SAM GHERKE 8 | MAY/JUNE 2019

MICAH WILLIAMS “Sprinter” Micah started running at age nine, competed in the Junior Olympics and is now one of the best high school sprinters in the country. He also represented the USA at the IAAF U20 Track and Field Championships last summer in Tampere, Finland. He likes Honey Nut Cheerios, wears Superfly Elite Spikes, and his favorite NBA player is Lebron James.

Would you give us a overview of your season so far this year?

and try my hardest to show out for the 200 meters.

It’s great start to my junior season. I just want to progress over these next few months.

Had you raced any of the competitors at Arcadia before?

Looks like a meet record yesterday in the 200m and you’ve got the best times in the State of Oregon for 100m-200m so far, besides improving every race do you have some set goals or expectations between now and the state championships?

No, I just run and if the times come then they will come.

At the Arcadia Invitational you were 2nd in the 100m but came back in the 200m for the win.

Can you take me through the 100m and then what you did for yourself to get prepared for the 200m.

I just couldn’t get anything rolling in the 100m. I just wanted to be a dog

Yes, I ran a couple 400’s besides that race.

Do you have a regular routine before you get to the starting line? Music? Step into the blocks the same way each time?

Before I get into the starting line, I listen to music to get me in the zone.

When I step into the blocks, I salute to god and blank my mind of everything going on.

Any special pre-race meals?

Salmon.

What about the New Balance Indoor Nationals, how was that experience for you?

It was a great learning experience and

helped me learn how to face adversity.

What is a typical week of training for you right now?

A lot of running and starts until a couple days before a meet. The last 2 days, we usually just rest.

What’s been the greatest race experience in high school for you so far?

Traveling to Finland to run for my country in the 4 by 1. A great experience, it really helped me get on the fact that I am a top sprinter in the country.

How about your best youth or middle school race?

When I set two meet record that still stand today in the 100m and 200m at the Oregon Meet of Champions in 8th grade.

Track is discipline and work, how do you keep yourself YOUTHRUNNER.COM | 9

ACCOMPLISHMENTS: 8th Grade 1st -100m & 200m Oregon Middle School Meet of Champions Still holds meet record.

9th Grade 3rd - 100m Oregon State Championships 10th Grade 1st - 100m Oregon State Championships 1st - 200m Oregon State Championships Gold Medal in the 4x100 Relay at the IAAF U20 World Championships 11th Grade 1st - 55m New Balance Indoor Nationals 1st 60m - New Balance Indoor Nationals Sam Gherke

motivated every day to keep putting in that work?

I want to be great so I got to put in the work to be great even when It gets hard and I don’t want to do it.

Who has been your biggest fan and supporter over the years?

Mom and grandma, they have always supported me with the ups and downs.

What is the best advice your coach has ever given you?

You can’t control what other runners do, you just gotta run your race.

Can you tell us how old you were when you started track, how you got into it, and take us through your first track meet.

I was nine, the only reason I did track was because I didn’t want to do baseball at the time and my mom said 10 | MAY/JUNE 2019

I had to choose one or the other. All I can remember from the first track meet is running really weird and all the kids making fun of how I run.

What are your lifetime goals?

College and what kind of job or profession you’re leaning towards?

I definitely want to go pro in track but if that doesn’t work out, I hope to be an athletic trainer or major into something involved with video production.

Any advice for the young sprinter kid?

Just keep working and don’t let anyone stop you.

Describe yourself in three words.

Humble, Hardworking and Determined.

FAVORITE’S: Color - Black Music - Hip Hop App - Instagram School Subject - Science Fast Food - Wendy’s Meal your grandma makes - Shrimp fried rice with vegetables.

Breakfast Cereal - Honey Nut Cheerios Training Shoes - Epic React Spikes - Superfly Elite Mild or Spicy - Mild Indoor or Outdoor Track - Indoor Sport besides track - Basketball Favorite NBA Player - Lebron James

Smotherman Images

PR TIME LINE: Age 13 Outdoor 100m - 11.73 200m - 23.84

Age 16 Indoor 60m - 6.88 200m - 22.25

Age 14 Outdoor 100m - 11.07 200m - 22.09 400m - 56.34 4x100m - 46.11

Outdoor 100m - 10.37 200m - 21.17 400m - 51.27 4x100m - 42.54 4x200m - 1:32 4x400m - 3:26

Age 15 Outdoor 100m - 10.65 200m - 21.3 4x100m - 43.07 4x200m - 1:32 4x400m - 3:32 Denis Kuvaev

Age 17 Indoor 55m - 6.17 60m - 6.60

YOUTHRUNNER.COM | 11

Kelbie Black Logs 1000 Miles with Marathon Kids Most kids at the Marathon Kids after school program set a goal to run a total of three marathons during the year or 78.6 miles. Kelbie Black set her goals a little higher and recently ran her 1,000th mile.

would always encourage to keep going until she met her goal.” To celebrate Kelbie will go shopping for a new pair of shoes and start thinking about what her next goal will be during her next run.

She could be the first Marathon Kid ever to break that goal. We wondered what motivated her to run all those miles. She said, “Her dad and coach

The longest run she has been on was four miles with her dad and she did a two mile run in Liberty Hill, Texas.

12 | MAY/JUNE 2019

She feels that the biggest benefit for kids that run is that, “It helps them to stay motivated in school, and also helps them stay healthy.”

Kelbie tells others thinking about joining up with Marathon Kids that, ” It seems hard but once you actually start you realize that you are able to reach your goals.”

YOUTHRUNNER.COM | 13

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TYLER TUBMAN BOSTON 1000 METER RUN This is the start of the Middle School Boys 1000 during the Boston Marathon weekend. Tyler Tubman #6 won the race. Sam Burgess was 2nd and Max Luby was 3rd.

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 | MAY/JUNE 2019

YOUTHRUNNER.COM | 17

MEET HIGHLIGHTS V12 INVITATIONAL Youth and high school track & field meet in Jacksonville, Florida

DUSTY SMITH

ARCADIA INVITATIONAL Premier high school track & field meet in the country, happens in April every year in Arcadia, CA. 18 | MAY/JUNE 2019

SMOTHERMAN IMAGES

BOSTON MIDDLE SCHOOL 1000M During the Boston Marathon weekend middle school teams run a 1000 meter course in downtown Boston, and high school runs a one mile race.

PHOTO RUN

HEALTHY KIDS RUNNING SERIES Little kids up to middle school runners come out for the HKRS at events all over the U.S. To celebrate 10 years they’re hosting three races called the 10 Fest.

COURTESY OF HKRS

IAAF WORLD XC CHAMPIONSHIPS Every other year the IAAF hosts a world championship, this year it was in Denmark. Team USA sent a junior team with high school runners and a senior team.

KLOTZ IMAGES

JUNIOR CARLSBAD The kids race is part of the Carlsbad 5000, one of the fastest 5K courses anywhere. Toddlers and super fast kids race at the Junior Carlsbad.

PHOTO RUN

There’s nothing better than breaking through your limits and getting a best time. We’ve already seen some great performances at meets like the Arcadia Invitational and the World XC Championships. Some of the funnest to watch though are runs like the Junior Carlsbad and the Healthy Kids Running Series where kids are running 50 meters or a mile for the first time. No one forgets their first mile and what an accomplishment that can be. Hope to see you out at the track, a 5K or the next kids YOUTHRUNNER.COM run. | 19

Find Your Mental Confidence and Be #STRONGWITHKARA Book Review by Ciera Sesock

Do you like to read books? Reading can be helpful with education, vocabulary, inspiration and many other ways. The key to finding a great book is selecting a topic that you are passionate about. This past week I was in a Barnes & Noble and came across a running book called Strong: A Runner’s Guide To Boosting Confidence And Becoming The Best Version Of You by Kara Goucher. I picked it up and couldn’t put it down.

runs. In her book, Goucher shares different techniques that can help you “refocus your energy onto yourself instead of worrying about things that are out of your control.”

I found this book to be truly inspiring.

Not only did I learn about what a great runner Goucher is; but I learned a little about myself. I, too, struggle with the mental part of running sometimes wondering if I am fast enough, strong

Kara Goucher is a two-time Olympian, a silver medalist at the 2007 World Track and Field Championships, and a top 3 finisher in the New York City and Boston Marathons. She has been a runner since the seventh grade. Like all athletes, Goucher has experienced many ups and downs throughout her running career, and she began to realize that mental preparation and toughness are also important to achieving goals.

Goucher felt that boosting her confidence and keeping it in a journal helped her become the runner that she is today. “I wrote this book because throughout my racing career I struggled with self-doubt and negative chatter in my head.

Eventually I worked through my mental struggles with a sports psychologist, and I believed that if I shared these techniques with others that they could benefit from what I had learned,” said Goucher.

Strong can help runners gain the mental strength to keep their confidence levels high throughout any races or 20 | MAY/JUNE 2019

enough, and doubting my training.

This book showed me that it is normal to feel this way but there are techniques to help me turn those negative thoughts in positive action. Strong is filled with inspirational quotes, positive messages, and tips that can help a runner boost their mental confidence levels to new heights.

In the book, Goucher says, “Running is a head game. When you’re running, there are two options: let your mind wander or focus. To compete, you must focus.” She later goes on to share, “The thing is, there are a million reasons why you can’t achieve your goals. All it takes is focus and determination to find the reason you can.”

Strong is filled with inspiration for runners who want to focus on becoming the best they can possibly be. It teaches a reader eight techniques for gaining confidence. It gives a runner different options to choose from, to find out what is best for them, when gaining mental strength. Included are confidence essays from the perspectives of six different women, who’s running careers are inspirational. The book not only teaches a runner how to write a confidence journal, but it also gives you the space to do it.

There are over 25 prompts and pages that can get you started on your very own confidence journal.

As a runner, I enjoyed reading this book because it taught me about the importance of confidence and how it can affect my running. I found it interesting that such accomplished runners can have self-doubt about their races, just like me. This book taught me many techniques that can help improve my mental strength as I run. I highly recommend this book and encourage you to pick up a copy today. Learn how to improve your mental toughness and be #STRONGWITHKARA.

YOUTHRUNNER.COM | 21

YR Blogger Chelsea About Nutrition Hi! My name is Chelsea Ochoa and I am in 8th grade at Cabrillo Middle School in Ventura, California. I have blogged for Youth Runner one time before, and it is so fun sharing my running experiences with other fellow runners! I am here to talk about something I am really interested in: Nutrition! I love eating healthy and I wanted to share some tips and benefits of eating healthy.

My first point is thinking about what the food you eat is going to do for your body. When you eat something, think about if it’s going to help you in a good way. If you put in great food it will help you in the long run!

My second point is feeling energized and happy. When I eat really healthy I don’t feel as tired or exhausted. I feel very motivated to do my best when I know I have the right things in my body. You also feel good about yourself, which is always a big plus!

To me, eating healthy is eating lots of fruits and vegetables and healthy proteins. I choose natural and organic foods when I can, with minimal ingredients that I know are good for me that I recognize. If there are random chemicals with names you can’t pronounce, it’s probably not good for you. I avoid fried, greasy foods, also.

Eating clean can help with lots of different things like reducing risk for heart disease, heart attack, and stroke.

Eating healthy can help you when you’re a teenager like helping with acne and breakouts. It also helps with having strong muscles, bones, and teeth!

22 | MAY/JUNE 2019

Some things I eat on a meet day are: apples, carrots with hummus, a Clif Bar (my favorite is the oatmeal raisin walnut), and my signature race day sandwich, a turkey with Havarti cheese and lettuce on Dave’s Killer bread! Between events I think about when to eat so I can have fuel for my races without being overly full. I avoid sugar days before my race so that I don’t feel bad in my race, and after I’m done it is like a reward. The nights before my meets, I like to eat some sort of pasta, which

can be accommodated to the weather.

For example, on hot nights I like to have pasta salad with lots of veggies and chicken. On colder nights I like mixed sauce with alfredo and marinara with chicken and mushrooms.

I’ve always liked to eat healthy and it has really helped with my running and overall health! I would encourage you to think about how your food affects you!

Youth Runner Middle School Boys Mile & Girls 1500m Join the Middle School Sub-5 Club at the Portland Track Festival

85 Sub-5 minute performances including Matti Erickson’s 4:32.47 meet record in 2017.

Sophie Cantine’s 4:34.46 in the girls 1500 meter run still stands from 2013.

Date - June 8-9th Lewis and Clark College Portland, Oregon Watch Elite Athletes, Olympians, HS and Middle School races at one of the best track meets in the west.

Klotz Images

www.portlandtrack.org www.youthrunner.com YOUTHRUNNER.COM | 23

way to

go

Marcus Webb Age 9 Jackrabbit Track Club Mashburn Elementary Marcus started competing in mid-distance last year and he had a whopper of a year achieving 3X USATF All-American (800,1500,1600R -Gold), 3X USATF Region 4 Champion (800, 1500, 1600R), and 3X Georgia State Champion (800, 1500, 1600R). His relay was within .3 secs of breaking the USATF national record despite winning by a 20 second margin. Accomplishments aside Marcus exudes great sportsmanship and always uplifts teammates and competitors.

So far this season Marcus has medaled six times and most recently won the 800m and the 1500m at the V12 Invitational in Florida.

Marcus said that his goals are, “To continue to drop my times and run a 2.26 in the 800, 1:02 in the 400m and 5:05 in the 1500m.” Besides track he likes church, football, video games and music. He predicts that Steph Curry and the Warriors will win the NBA Finals. We’ll be watching that one.

24 | MAY/JUNE 2019

Best Times:

200M: 31.86 400M: 1:10.67

800M: 2:37.39 1500M: 5:30.18

Top 10 Accomplishments:

1. 4x400M USATF JO Champion 1st leg (2nd fastest time ever) 2. Won 800M region championship despite losing one shoe 30m into race 3. Finished 8th at JO and achieved all-American status in the 1500m 4. Finished 7th at JO and achieved all-American status in the 800m 5. Won 1500m region championship 6. Won 4x400m region championship (1st leg) 7. Won 800m Georgia State championship 8. Won 1500m Georgia state championship 9. Won 4x400m Georgia state championship (1st leg) 10. Only lost 3 heats throughout the entire 2018 outdoor season

Top dog of the month

Sarah Marshall Age 9 Flash Athletics Track Club, Georgia

Third grader Sarah has been on the Principal’s Honor Roll in Advanced/Enrichment program for the last three years, loves to paint, draw and run track.

Sarah is a 2x AAU Junior Olympic Games Top-8 elite in the 100m, 200m and 400m races.

Last year she finished 2nd in the 200m, 3rd in 400m and 4th in the 100m. In the 2018 Coach O rankings she was ranked #1 in 200/400m in GA, #2 in 100m.

2018 - Recorded fastest times in Georgia in the 200m (28.18) and 400m (1:04.81) as an 8 year old in Age 9 division. 2nd fastest in 100m (13.70) 2x 100m, 200m, 400m Junior Olympics Finalist. She was runner up in last year’s 200m race, 3rd in the 400m and 4th in 100m.

Sarah currently has a combined total of 18 AAU districts, regionals and Junior Olympic medals as a 100m, 200m, and 400m runner and has broken Flash Athletics Track Club bantam age group records in multiple events.

She says that her goals for this season, “Are to stay healthy by taking care of my body and eating healthy. My time goals are 13.2, 27.5, 1:01 or better in my events.”

YOUTH RUNNER TOP DOG OF THE MONTH TOP DOG OF THE MONTH

Riley Nedrow, 14 Flower Mound, TX Riley ran a PR in the BAA (Boston) 5k of 16.14. Won his age group and finished 56th overall out of over 8500 runners.

Then he went 15:55 in the Irving 5k. Then he went 15:55 in the Irving 5k and dropped a 4:32 mile at NTX.

AAU CHAMPION

WORLD RECORD

Layla Fuller, 9

Gavin Clewley, 8 Hillsborough, NC

Top student and leader Layla won the 10-under title at the AAU XC Nationals in December.

We’re looking forward to her success on the track this summer.

After winning the 8-under AAU XC Nationals last year he recently took on the Gate River 15K in Jacksonville Florida with a a time of 1:02, 6:40 mile pace.

Tvhis was an age group course and world record to add to his other world records in the 10k, 8k, & 4 mile.

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

Wilfredo Benitez Nutritionist

WHAT TO EAT FOR BEST PERFORMANCE We’re all in a rush managing school work, family and running.

Sometimes it’s difficult to get the right foods for your best performance.

Nutritionist Will Benitez answers some of the questions we’re asked most often.

26 | MAY/JUNE 2019

What should I bring to snack on before my race?

Best fuel of choice is carbohydrates, and simple carbs are best. I recommend fruits (dried or fresh), brown rice cakes, pretzels, and sometimes bars. Some bars may be unnecessarily high in sugar due to added sugars and chocolate; I recommend making your own bars . For fruit, I’ve had and

have seen success using bananas, dates, figs, and citrus, though other fruits may work fine for you too. The closer to your event, the nutrition should be simpler and smaller in portion size.

Is it actually good to carb-load?

Carb-loading can be helpful for long distance running, but since a runner shouldn’t be tapping into and exhaust-

ing glycogen (stored glucose) by running shorter distances, carb-loading shouldn’t be necessary for track or shorter XC races.

That being said, should you partake in carb-loading, instead of gorging on pasta or pizza the night before your race, start modestly increasing your carbs 2-3 days out before race or meet day. For example, maybe you’re just adding an extra half serving of sweet potato or rice to your dinner or maybe instead of just fruit for breakfast, or skipping breakfast, you decide to have an extra slice of whole grain toast or a serving of oatmeal.

Note: If you eat a large meal the night before the race, you could experience poor sleep and digestive issues either in the morning or potentially during your race.

What’s the best food to eat the night before a race?

Is sparkling/seltzer water a good replacement for soda?

You might think that you should carbload, but for short races (those under a 5k, and maybe even 10k), this isn’t that necessary; a normal-sized dinner meal should be all you need. Have the meal contain mostly carbohydrate-rich foods such as whole grains or potato, and add a small portion of cooked vegetables, and some protein. This general portion recommendation is to help with optimal digestion.

Sparking or seltzer water is absolutely a good place to start when trying to reduce or eliminate soda and other high-sugar beverages such as energy drinks, iced teas, and some juices.

I highly recommend keeping regular water in the diet, however, so that you do not get so used to carbonated and/ or flavored water and start to refuse to drink or not like regular water.

Also, reduce or eliminate added fats such as creams and dressings, and avoid greasy or spicy foods that might upset your digestive system. Lastly, I advise you to not eat too large of a meal as this might lead you to experience poor sleep and digestive issues either in the morning or during your race.

Is there a rule about how much water a runner should drink each day?

Aim to drink at least half of your body weight in oz. So if you weigh 80 lbs then you would drink 40 oz of water each day.

YOUTHRUNNER.COM | 27

ELITE MIDDLE

SCHOOL

CAMP

AUGUST 5-9, 2O19 AUGUST 3-7, 2020 AUGUST 10-14, 2020 World Track & Field Championships Camp Eugene, Oregon August 8-14th, 2021 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 | MAY/JUNE 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 MAY 5-PITTSBURGH KIDS MARATHON | PITTSBURGH, PA MAY 5-KIDS RUN THE OC |ORANGE COUNTY, CA MAY 18-SPARTAN KIDS RACE | ROANOKE COUNTY, VA MAY 19- HEALTHY KIDS RUNNING SERIES 10 FEST | MEDIA, PA

INVITATIONALS MAY 4-METRO LEAGUE CHAMPIONSHIP | LIBURN, GA MAY 4- NORTH GEORGIA YOUTH CHAMPIONSHIP | MT. AIRY, GA MAY 4-UAGTCA MEET#1 | PHILADELPHIA, PA MAY 4-WINGS OF OMAHA INVITATIONAL | OMAHA, NE MAY 5- NJ YOUTH TRACK INVITATIONAL | EDISON, NJ MAY 11-YOUNG ACHIEVERS RELAY GAMES | PONTE VEDRA, FL MAY 11-BLOOMFIELD YOUTH INVITATIONAL | BLOOMFIELD, CT MAY 11-FLYRA MIDDLE SCHOOL STATE | BRADENTON, FL MAY 11-YOUTH VALLEY CHAMPIONSHIP, CLOVIS, CA MAY 11-LINCOLN YOUTH TC | NEBRASKA WESLEYAN MAY 11-CHAMPIONSHIP | CLOVIS, CA MAY 18-KTCCA ELEMENTARY STATE CHAMPS | GOSHEN, KY MAY 19--3M INVITATIONAL | OAKLAND, CA MAY 24-26- BAYTAF CLASSIC | TAMPA, FL MAY 25-MIDDLE TENNESEE INVITATIONAL | NOLENSVILLE, TN MAY 25-KTCCA MIDDLE SCHOOL STATE | LOUISVILLE, KY MAY 25-GREENVILLE JETS INVITATIONAL | SIMPSONVILLE, SC MAY 25-VO2MAX INVITATIONAL | BRONX, NY MAY 25-26-NORTHWEST FLYERS | KLEIN, TX MAY 25-26-LA JETS INVITATIONAL | NORWALK, CA MAY 25-26-ATLANTA GEORGIA RELAYS | ATLANTA, GA

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