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MOMENTS HERE’S THE START FROM AAU XC NATIONALS LAST YEAR

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SEPT.OCT 2013

READY.SET.GO

Vol. 18-4

FEATURE 8 12

LUCAS BOURGOYNE

DISTANCE CHAMP

AAU CROSS COUNTRY 18 2013 XC KICKS

TRAINING 24

CHECK IT OUT! 16

TRACK SHOTS

20

JOEL FERRELL AWARD

28

AAU SCHEDULE

BUILDING A SOLID BASE

MORE LETTER FROM GUEST EDITOR

6

14 26 28

POSTER GEAR SPOTLIGHT

COMING UP

YOUTHRUNNER.COM 5

LETTER

FROM THE EDITOR

MAGAZINE

®

VOL.18 ISSUE 5 | AAU FALL 2013 Publisher/Editor: Dan Kesterson

EVERYTHING IS BETTER WITH A BUDDY. I catch myself saying this funny little phrase all the time. Why? Because it’s true! Sure, everybody needs some personal downtime, but when it comes to making something more enjoyable, I say bring on the team.

This is why I love cross country season so much. After a long summer off, meeting up with your teammates and training partners always brought on a renewed motivation and flurry of excitement for me. We worked hard and we had fun.

I remember one year kicking off the high school season camping at Timothy lake, a scenic alpine lake in the Oregonian Cascade range. There, for a long weekend, we ate meals together, hits the trails for epic day-long runs together, and jumped in the lake, all together. Teammates.

A group prepping for the onslaught of mud, cold, hitting the wall, hills, smiles, fun, carbo-loading dinners, and more hills.

That spirit kept rolling through the season. When we cranked out hill intervals or pushed the tempo on what should’ve been an easy ten, you always had a buddy. A buddy encouraging you along, or a buddy working off your strength right at your heels. Buddies made us stronger, buddies made us faster, and buddies made it fun. Especially when that Northwest rain and cold turned the dirt to mud and the hills to waterslides, when you lost all energy at the 4th kilometer, you never had to run alone. We were in it together.

And although, at the beginning, middle, and end of it, we still need to compete by our solitary selves, none of us ever do this alone. This issue, read about the high school distance runners in the Portland to Coast relay and the Kids of Steel, who all worked together for a common goal.

Think you have it all under control by yourself? Even the one man team and pentathlon champion, Jaiden Woodbey, depends on his parents and coach for support and encouragement to reach his goals. (I hear Apple Jacks help him out, too.)

So as you and your team run through the first chills of the fall and crunch some leaves underfoot as you crush out the miles, show us how much fun you’re having.

Tag us on Twitter and Instagram with #youthrunner. We had a lot of fun following the Portland to Coast teams through their all night shenanigans and we’d love to see what you’re up to as you brave the elements this season.

Ian kesterson Editor at Large,

HAVE FUN!

6 SEPTEMBER / OCTOBER 2013

Editor at Large: Ian Kesterson Contributing Writers: Jeff Arbogast, Cregg Weinmann, Mick Grant, John Molvar, Drew Wasmund, Jordan Schillitt, Dave Watt, Kelsey Jackson Art Director: Sean Kesterson Photographers: Smotherman Images, Klotz Images, Rebecca Joelson, George Profit-PSImages, Photo Run, Dingo Images, Sherri Cortez, Craig Lewis, Donald Gruener, Eric WardKjjphotographics, Brian Fancher, Dave Watt Website-Digital-Video: Sean Kesterson THANKS: Trevor Hartwig, Pam Marshall, Robin Beamon, Crystal Mannino, Noah Moore, Charles Oliver, Booker Woods, Dan Floyd, Katie Pavlich,Todd Waldner, DeAnna Turner, Dr.Seuss and Blue Goose Productions.

ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 Subscribe at www.youthrunner.com Digital Subscriptions at Magzter.com PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2013 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.

YOUTHRUNNER.COM 7

LUCAS BOURGOYNE 8 SEPTEMBER / OCTOBER 2013

E

NATIONAL DISTANCE CHAMPION DARREN CARROLL

YOUTHRUNNER.COM 9

INTERVIEW YR: Lucas, so how did you get started in running and how old were you?

YR: Do you run unattached or are you running for an AAU Club or your school team?

LUCAS: I was 8-years old playing soccer. I liked covering running the whole field the entire game, so I asked my dad if I could do it in a race. It wasn’t easy to find a place for a 3rd grader to run, but my dad found a middle school that let me in a race. So I ran my first race at the John Cooper Invitational in The Woodlands. I finished 12th out of 100 6th-8th grade boys and couldn't wait to do it again.

LUCAS: All of the above: Houston Christian Track Club in AAU meets, Track Houston for USATF meets, First Baptist Academy for school meets, and unattached for community events.

YR: What has been the highlight or the best race for you so far?

LUCAS: Probably the 800m in 2011 Junior Olympics in New Orleans. I was in 4th in the final 200 meters -- I went into the 3rd lane coming around the turn and fought to the finish for an exciting win at the line.

YR: We're into XC now, what are your expectations and goals for the season?

LUCAS: I want to improve my times and hope to win nationals. My goals are to run a 5k in 16:30 and two miles in 10:10. I'm pretty close but still training hard to get there.

YR: What is the toughest course you've raced on?

LLUCAS: The Nike South course is pretty challenging because we run through sand, gravel, dirt and some rolling hills.

YR: Do you like racing on grass courses the most or do you like the hilly muddy courses better?

LUCAS: Hilly grass courses, especially for training.

10 SEPTEMBER / OCTOBER 2013

YR: Tell us about your training right now leading up to nationals.

LUCAS: My training is a combination of interval, speed, and distance work outs.

YR: How about weekly mileage? What were you doing when you started at say (whatever age that was 8 or 9) until now?

LUCAS: Age 8, 10 miles a week; Age 9-10, 15 miles a week; Age 11-12, 20-25 miles a week.

YR: Any special race day rituals? Do you have a lucky shirt or something? Listen to music?

How do you prepare for a race?

LUCAS: I always eat Olive Garden spaghetti the night before a race. I eat a light breakfast, then, listen to music, and I pray before every race and try to clear my mind.

YR: Any special foods that you eat or stay away from or just whatever you're hungry for at that moment?

LUCAS: When I'm training, I eat lots of pasta, egg whites, fruits, veggies and yogurt. On race days, I stay away from high fiber foods like oatmeal and cereal.

YR: How about school, what is your favorite subject or what are you the best at?

Lucas ran a 5K with adults in 16:40 last month. Courtesy of the Bourgoynes

LUCAS: Math YR: What about favorite: LUCAS: COLOR Green BREAKFAST CEREAL: Life MOVIE: White House Down - I like action and a bit of comedy.

SPORT BESIDES RUNNING:Basketball and soccer APROFESSIONAL ATHLETE: No one specific athlete, just amazing performances by athletes.

APP: Instagram ( @Lucas_Bourgoyne) YR: Any special role models you look up to?

LUCAS: My dad because he's always helping me get better at sports, and he likes to do things with me. He helps me be my best and believes in me.

YR: What about your gear? What kinds of training shoes do you like and wear? What about spikes?

LUCAS: Mizuno and Nike Free flats and Nike Victory Elites

you with your training? Do you use a running journal or write down your workouts and accomplishments?

LUCAS: Just a GPS watch for training, and I keep a bulletin board in my room with my goals for the season.

YR: For new kids out there trying to be good at XC and Track what advice would give them?

LUCAS: Work hard, train hard, eat right and always believe in yourself.

AAU ACCOMPLISHMENTS: (if we have room) Cross Country: 2009 (4th), 2010 (2nd), 2011 (1st), 2012 (3rd) INDOOR: 2010 (1st – 800m, 1st – 1500m), 2011 (3rd – 200m, 1st – 800m, 1st – 1500m), 2012 (1st – 800m, 1st – 1500m, 1st – 3000m), 2013 (1st – 800m, 1st – 1500m, 1st – 3000m) CLUB CHAMPIONSHIPS: 2010 (1st – 800m, 1st – 1500m), 2011 (4th – 400m, 1st – 800m, 1st– 1500m), 2012 (1st – 800m, 1st – 1500m, 1st – 3000m), 2013 (1st – 800m, 1st – 1500m, 1st – 3000m) AAU Junior Olympic Games: 2010 (3rd – 800m, 2nd – 1500m), 2011 (1st – 800m, 1st – 1500m), 2012 (1st – 800m, 1st – 1500m, 1st – 3000m), 2013 (2nd – 800m, 2nd - 1500m, 1st – 3000m)

YR: Do you use any gadgets or apps to help YOUTHRUNNER.COM 11

12 SEPTEMBER / OCTOBER 2013

AAU

NATIONAL CHAMPIONSHIPS

THEY'RE COMING UP DECEMBER 7TH IN FORT GORDON, GEORGIA. HERE ARE SOME SHOTS FROM LAST YEAR'S NATIONALS IN ROCK HILL, SC MIKE MURRAY OF IMAGE MAGIC PHOTOGRAPHY AND AAU ATHLETICS

YOUTHRUNNER.COM 13

14 SEPTEMBER / OCTOBER 2013

Klotz Images

[ JUST FINISHED A 132 MILE HIGH SCHOOL RELAY RACE ]

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YOUTHRUNNER.COM 17

18 SEPTEMBER / OCTOBER 2013

YOUTHRUNNER.COM 19

ATHLETICS ANNOUNCES

2013 JOEL FERRELL

WINNER BY: AAU STAFF

AAU ATHLETICS

The AAU Athletics Committee is proud to announce the following six athletes as the 2013 Joel Ferrell Award winners: Brandon Miller (Track), Daesha Rogers (Track), Jeremy McDuffie (Field), Lloydricia Cameron (Field), Steele Wasick (Multi-Events), and Kendell Williams (Multi-Events).

Brandon Miller is an 11 year oId from O’Fallon, MO. He competed in the 2013 AAU Junior Olympic Games with Ultimate Speed Academy.

Brandon received

three gold medals at this year’s event in the 800m run, 1500m run, and 3000m run. He also currently holds the records for the 9 year old boys 800m run, 10 year old boys 800m and 1500m run, and broke the record this year in the 11 year old boys 800m and 1500m run.

Daesha Rogers is a 14 year old from Miami, FL who competes with the Metro-Dade Track Club.

She

received four gold medals at the 2013 AAU Junior Olympic Games in the 400m dash, 800m run, 1500m run, and the 4x400m relay. She also currently holds 9 AAU Junior Olympic Games records, including one for the 14 year old girls 800m run which she broke this year with a time of 2:08.15. In addition to her success at the 2013 AAU Junior Olympic Games, Daesha also received three gold medals at the 2013

20 SEPTEMBER / OCTOBER 2013

Daesha Rogers

Jeremy McDuggie

Lloydricia Cameron

AAU Club Championships and was the 2012 Joel Ferrell

the 17-18 year old men’s Decathlon with a final score of

Award winner for Track.

7037. Of his 10 events, he finished 1st in five, including the 100m dash, 400m dash, 110m hurdles, high jump,

Jeremy McDuffie is a 16 year old from Snellville, GA. He

and long jump.

competed in the 2013 AAU Junior Olympic Games with Lightning Spikes Track Club. He received two gold med-

Kendell Williams is an 18 year old from Kennesaw, GA

als at this year’s event in the 15-16 Year Old Boys long

who competes with The Heat Track Club. She placed

jump and triple jump with distances of 22 feet 8.5 inches

1st at the 2013 AAU Junior Olympic Games in the 17-18

and 48 feet 2.5 inches, respectively. He also placed 4th

year old women’s Heptathlon with a score of 4900. In

in the 110m hurdles. Jeremy also medaled at the 2013

addition to her success at the 2013 AAU Junior Olympic

AAU Club Championships, where he placed 1st in the

Games, Kendell also holds four (4) AAU Junior Olympic

long jump and triple jump and placed 3rd in the 400m

Games records in the 13 year old girls 100m hurdles, the

hurdles.

14 year old girls 100m and 200m hurdles, and the 15-16

Lloydricia Cameron is a 17 year old from Miami, FL who

year old girls heptathlon. Kendell was also the recipient

also competes with the Metro-Dade Track Club. She re-

of the 2011 Joel Ferrell Award for Multi-Events.

ceived 2 gold medals at the 2013 AAU Junior Olympic Games in the 17-18 year old women’s shot put and dis-

ORIGINAL ARTICLE at: http://www.aaujrogames.org/

cus. Lloydricia threw a distance of 43 feet 9.75 inches in

News/ArticleDetail.aspx?Title=Athletics+Announces+2

the shot put and 144 feet 8 inches in the discus.

013+Joel+Ferrell+Winner&ArticleID=5130#sthash.oqZ3bU1N.dpuf

Steele Wasick is a 17 year old from Medina, OH. He competed in the 2013 AAU Junior Olympic Games MultiEvents with West Akron Track Club. He placed 1st in

YOUTHRUNNER.COM 21

HOW DID YOU KICK OFF THE XC

SEASON THIS YEAR?

WE ALL LOVE TRACK AND FIELD BUT IT FEELS REALLY GOOD TO HAVE CROSS COUNTRY SEASON BACK. DID YOU DO ANYTHING TO KICK OFF THE SEASON?

PORTLANDTO-COAST

HIGH SCHOOL CHALLENGE These

crazy

schoolers

ran

high the

PTC Relay 132 miles through

the

night.

Twelve kids on a team ran 5+ miles on each leg, got no sleep, ran with head lamps, and had the experience of their life. Check out the YR Staff

22 SEPTEMBER / OCTOBER 2013

instagram

pics

they sent in. -YR Staff

THE WEST SPRINGFIELD (WS) HS GIRLS X-COUNTRY TEAM

The Camp involves several team-

learned the importance of stat-

eted All-American designation. In

building activities and a triad of

ing their personal and team goals

the outdoor track season, Caro-

testing runs. The first of the chal-

in front of their teammates. On

line showed her toughness.

lenges is a 4 mile up-the-moun-

the last day of XC Camp, the last

the VA AAA State 3200m final she

tain Run.

Once to the top, the

challenge is the long run, nick-

led from the gun only to collapse

runners walk another half mile to

named the “Junkyard Dog”. The

with 150m to go from a heat-re-

an overlook where you can see 4

run is point to point on rolling

lated illness. Two weeks later she

states (VA, WV, PA and MD) on a

paved hills. The Finish Line is the

redeemed herself at the New Bal-

clear day. The second test is a

WV State Fish Hatchery. Alcorta

ance Outdoor Nationals with a 4th

cross country relay.

set the all-time record with a run

place All-American finish of 10:23

averaging 6:20 per mile.

in the 2 Mile Final.

proximate 1/2 mile loop on grass

This year’s Girls squad features

Be sure to watch the boys team.

that surrounds the Cacapon Park

a team led by last year’s Virginia

They all chase the Top 20 times in

Golf Course. Prizes are given to

AAA State Runner-up in Caroline

West Springfield history. The #1

the winning team.

Goal setting

Alcorta. She is also a returning

times for the Boys are all held by

on Day #3 is the most important

Footlocker Finalist where Alcorta

Footlocker Finalists.

element of Camp. For the 7 rook-

had an outstanding first-timer fin-

ies to Cacapon XC Camp, they

ish of 16th just missing the cov-

The group

is split into 3 teams of 4 runners

At

where each runner races an ap-

Caroline Alcorta

t

-Dave Watt

Taking a break during Team Camp

HOW TO BUILD A SOLID BASE FOR XC SEASON AND BEYOND BY: MICK GRANT & JOHN MOLVAR The Fall XC season is an excellent time to start building a solid foundation for the future. Never forget that aerobic endurance is the foundation to success for all race distances from 800 meters on up. How much mileage should one run during the Base Phase to build aerobic endurance? This is the question everyone wants answered. What is the magic number?

When answering this question, always remember the first two rules , Have Fun and Stay Healthy. For beginning runners, it is best to start from zero, and gradually work up. If a young runner with no experience comes to practice, one to five minutes is fine. Some kids are not initially capable of running for 5 minutes without stopping. Have them walk and jog for a total of 5 minutes until they can get to the point where they can run for 5 minutes continuously. Eventually, they will be able to run one mile or more. The important thing is to keep the athlete healthy, so training can be consistent and increased gradually over time. Do not rush things

with beginning runners. Rushing things invites two beginning runner’s injuries - Shin Splints and Runner's Knee. It is simple logic that, if the athlete enjoys running and stays healthy and if the training load gradually increases over time, the training load will eventually become very high and the athlete very fit. Over time, our athlete will do more miles per run on average, more days per week, and at a faster aerobic pace.

There are too many factors involved to give specific cookie cutter guidelines on how many miles each athlete should run. However, to give no approximate guidelines on this critical subject, would be a cop out. Again, the overriding determining factor in determining how much mileage is appropriate for each athlete is FUN FIRST and the health of the athlete. The young athlete must be enjoying what they are doing and must be healthy.

The factors to determine how much mileage include:

HOW MUCH RUNNING HAVE THEY DONE IN THE PAST?

AGE?

GENDER?

WHAT IS THEIR INJURY HISTORY IF ANY?

HOW IS THE ATHLETE’S DIET?

HOW MUCH DOES THE ATHLETE FEEL COMFORTABLE WITH?

COMMITMENT LEVEL TO THE SPORT?

ARE THEY TAKING IN SUFFICIENT CALORIES AND NUTRIENTS?

WEEKLY MILEAGE GUIDELINES The athlete must progress through each stage. Do not take short-cuts.

For example, if the athlete begins running at age 16, it is a good idea to begin with 5 minutes a day and gradually increase to 10-15 miles per week (MPW) and then later build up to a higher level. Do not just jump in at 50 MPW. Even though physically mature kids can handle more miles than physically immature kids, we still need to be patient and build up slowly. We need to stay healthy. Building up too rapidly could cause problems such as muscle strains from excessive muscle soreness, shin splints, or Runner's Knee.

The table shown below is the theoretical ideal progression for a youth runner to improve their aerobic endurance year after year after year. Keep in mind, this only applies to the theoretical ideal runner. Who is the theoretical ideal runner? It is a runner who starts running at a young age, and who loves to run, and enjoys the whole process, and whose enthusiasm increases every year, and due to the gradual build-up, rarely gets injured, and most importantly, shows a positive adaptation to the increased stimulus, meaning they get better every year.

Every runner won’t fall into this model, so as a parent or coach you have to adapt the training to your kid. Some kids start at a later age and you always have to start at zero and gradually build them up, all the while ensuring they are enjoying it, they are staying healthy, and they are improving. In the above chart, the ideal athlete is spending an entire year

24 SEPTEMBER / OCTOBER 2013

at each mileage level. An athlete who starts at an older age can pass through each mileage level in less than a year PROVIDED they are enjoying it, staying healthy, improving at each mileage level, and are enthusiastic to move on to the next level. Even then, they should always spend a minimum of 2 months at each mileage level and even more months at each of the higher levels on the chart. Furthermore, they should not exceed the MPW levels shown in the chart for their age except in the rarest of circumstances. For example, say a 15 year old boy begins running for the first time. He would start out at 5 minutes a day for a couple of weeks, then progress to about 10 MPW for about a month, then 15 MPW for 2 months, then 20 MPW for 2 months, then 25 MPW for 2 months, etc. and by the end of their first year, they could be near 40 MPW. Again, as coach, you can't blindly follow a plan, you need to have a plan, then observe and adjust as necessary as you execute the plan. In this example, you have to pay attention and ask are they staying healthy, are they enjoying it, are they improving, do they want to move to the next level, etc.? If the answer is not yes to all of those questions, you should not be increasing mileage.

Some kids may not mentally enjoy increasing mileage to the next level, and you have to factor this into the training plan, so that the athlete and coach are on the same page. Again, have fun and stay healthy.

Authors of: The Youth and Teen Running Encyclopedia

IDEAL PROGRESSION FOR A YOUTH RUNNER MILEAGE PROGRESSION OF THE THEORETICAL IDEAL RUNNER Age

Males MPW

Days Per Week

Females MPW

6

3-7

3-7

3-7

7

3-7

3-10

3-10

8

3-7

6-15

6-15

9

3-7

6-16

6-16

10

3-7

8-18

8-18

11

3-7

10-20

10-20

12

4-7

15-25

15-25

13

4-7

25-35

25-35

14

5-7

35-45

35-45

15

6-7

45-55

40-50

16

6-7

50-60

45-55

17

7

55-65

50-60

18

7

65-75

55-65

19

7

75-85

60-70

20

7

85-95

65-75

21

7

100

80

LAP

COUNTING FOR P.E. TEACHERS + TIMING FOR EVENTS

(10 YEAR OLD NEW RUNNER, NO EXPERIENCE) Mile Per Day/*Week

Miles Per Week

Month

Days

1

3

1

3

2

3

1.5

4.5

3

3

2

6

5

3

2

7

7

3

*3, 4, 3

10

9

4

*4-3-4-4

15

Mile Per Day/*Week

Miles Per Week

(14 YEAR OLD, NO EXPERIENCE) Week/ *Month

Days

1

3

1

3

2

3

1.5

4.5

3

3

2

6

4

3

*2,3,2

7

*2

3

*3, 4, 3

10

*3

3

*4,4,4

12

*5

4

*4-5-4-5

18

*7

5

5

25

*9

6

*6-4-5-5-6-4

30

*These are extremely simplified training charts. The point is to gradually run more miles.

3 MINUTE SETUP NO CORDS, WIRES, OR MATS 253-627-5588 YOUTHRUNNER.COM 25

CHECK OUT SOME OF THE NEW GEAR AND GADGETS WE'VE NOTICED THIS MONTH.

2

ROCKTAPE

BHEESTIE

You’ve probably noticed athletes with colored tape on their legs. It’s called kinesiology tape and it’s used to treat and prevent runner injuries such as ACL/MCL issues, Groin & Hamstring pulls, Schin splints, Achilles Tendonitis, & Plantar Fasciitus.

It’s a thin stretchy material that lifts the skin away from the muscle and relieves pressure from the pain of an injury.

Read more about Rocktape at youthrunner.com. It’s incredible. You can get it at www.rocktape.com

Have you ever grabbed your phone from your sports bag after a rainy competition and it’s soaking wet? We’ve heard dropping in a bag of rice will sometimes draw the moisture out but now there is also the “Bheestie” a foil bag with magical beads inside that removes moisture from your gadgets.

$20.00 26 SEPTEMBER / OCTOBER 2013

1

$17.95

ECO VESSEL Has your mom ever sent you with a thermos of hot chocolate for after that cold xc meet and when you open it up it’s cold? The Eco Vessel will even keep mom’s chicken soup hot for eight hours and cold stuff for 36 hours. We also thought you’d like that 1% of all their sales is donated to Water for People. www.ecovessels.com

$39.95

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ARM POCKET You’re going on a long run and you’d like your phone with you but no comfortable place to carry it. The Armpocket is cool because you can keep it dry, plus it has space for other valuables. If you get it muddy have your mom throw it in the wash. www.armpocket.com

$29.95 YOUTHRUNNER.COM 27

28 SEPTEMBER / OCTOBER 2013

YOUTHRUNNER.COM 29

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