Youth Runner Magazine Feb-March 2013

Cougar Track Club Makes Junior Olympic History

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<RACE DAY JITTERS ARE IN FULL FORCE AS RACERS STEP UP TO THE LINE FOR THE USATF XC NATIONAL CHAMPIONSHIPS Photo by Smotherman Images

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Cougar Track Club Makes Ju nior Olympic H istory

CONTENTS:

Mary Cain at the New Balance Games

FEATURE 8 MEET PHILLIP ROCHA 12 JAKE OGDEN

Handoff successful at AAU Junior Olympics in Houston, TX

TRAINING 24 28

PRE RACE ANXIETY ASK A COACH

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FOR KIDS THAT RUN COUGAR TRACK CLUB

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SEPT/OCT 2012 | YOUTH RUNNER 5

VOL. 18 ISSUE 1

FEB/MARCH 2013

FROM: THE EDITOR

IAN KESTERSON

H

Welcome to another issue of Youth Runner Magazine.

I’m so happy you can join us this time around, because this issue marks something pretty amazing here at YR headquarters– our 18th birthday! I know, and I am as surprised and excited as you are. Seems like only yesterday we were lacing up our shoes for the first gear review. Then, before you know it, we’re celebrating with an energy-bar flavored birthday cake (the best kind.)

That’s right folks, we’re all grown up. So what now? Does anyone around here know what grownups do?

Well, instead of losing any time on that difficult question, we got right to making Youth Runner better than ever. First off, we’re re-launching our entire website. It ’s now faster, better, cooler, easier…..way awesomer (err… awesomer?) Well, let ’s just say our website has been doing some serious training over the off-season, looks fantastic with a new uniform, and is ready to impress. Just in time for track season. We’ll also be releasing some apps during the year that you’re going to like.

Speaking of new and exciting, in this issue we're introducing you to So Cal cool-kid, Phillip Rocha.

He's a well rounded Youthrunner that likes slicked out trick bikes and runs incredibly fast. We've been watching him break records through the JO years and now in high school, he's contributing to his team at Arcadia. Get to know this issue’s feature athlete inside.

Also inside this issue, our feature on Lionel Leach shows us that growing up doesn’t mean growing out of having a good time. Lionel is the head honcho of the USATF Junior Olympics and is responsible for managing the amazing meets where we love to compete.

So read through this issue then check out our new website and you let us know if our training and dedication to youth running has paid off. But first, lift those water bottles in a toast– “To breaking PRs and not shoe laces. And 18 more years of good times.”

I think it’s been an hour or so since that energy bar birthday cake. Time for a run.

See ya!

Ian Editor at Large

Happy Running!

6 YOUTH RUNNER | FEB/MARCH 2013

MAGAZINE

ey Everyone,

®

Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Contributing Writers Cregg Weinmann Running Network, Stephanie Perleberg, Mick Grant, John Molvar Graphic Designer Ashley Michelle Agee Photographers Smotherman Images, Klotz Images, George Profit, Dingo Images, Photo Run, Jim Tieszen, Carlos Montoya Website-Digital-Video Sean Kesterson THANKS Our friends at Blue Goose, Productions, Monkey Business, Clyde, Lionel Leach, Neely Spence Gracey, Carol Stanley, The Rochas and the Odgens, Sumi Moots ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One Year: Digital $13.95, Print $19.95 Call 800-999-9718 for customer service.

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.

YR: How is the transition from the youth club world to high school cross country at ArcAdia going for you so far?

PHILLIP ROCHA

It’s going really well. I was a little worried and nervous at first since it was all new territory for me. It was a new school, new coach, and a new running program. But now I feel that I was actually prepared coming into high school because I already had that experience training at a high level during my club seasons with the SoCal Roadrunners.

I personally was able to jump right in and begin competing in varsity races and make a difference for my team.

I'm so glad I had the opportunity to run club because I was exposed to the training and competition already. I learned so much and now I am able to apply it.

YR: What's the biggest difference?

The biggest difference was the amount of time I spend with my teammates and that's because we go to the same school. I practice with them, I see them for lunch, and I travel with them, and go to races with them. We rely on each other to do the work at practice and look forward to put it all out at the meets. I have noticed the pressure seems more on how well the team does and not so much on one individual runner.

YR: Any unexpected challenges?

Not really, at least not with the running. One of the most challenging things so far has been the traveling and juggling school assignments. I'm adjusting to a busier schedule. I realized Coach O'Brien does a lot for the team so we could have a great experience. Sometimes schools do not recognize or support Cross Country like they do other programs and that appears to be a whole different challenge in itself even when you have a great running program as Arcadia does.

YR: How does it feel to be running with a pack of big dogs?

Powerful! We really have some great runners on our team.

I feel confident because every one of them has put in a lot of hard work. I respect my big dogs. They get mean when they need to and they got my back!

YR: What are the expectations for your team this season?

As a team, we'd like to do well in CIF and run the State championships. If we work hard, stay healthy, and keep focused, I think we’ll do very well in the post season. To be a strong team, you have to be united and trust in each other ’s abilities while working towards a common goal.

I think without that, going deep in the post season would be extremely difficult.

YR: Do you know what races you're running yet? Freshman-JV-Varsity?

8 YOUTH RUNNER | FEB/MARCH 2013

Photo by Rebecca Joelson

I’m a varsity runner and occasionally run frosh races. Coach O’Brien mixes it up a little and tries to make each race exciting for me. I ran three big Varsity races so far, Woodridge Invitational, Bob Firman Invite, and Stanford Invitational.

YR: What kind of workouts and mileage are you doing?

I’m typically doing some of the same kind of workouts I did while in club running. Just that the intensity is turned up a notch running with the upper classmen in high school and…we do a lot more mileage. On the average I do about 50-70 miles a week but less than 50 on meet weeks.

I'm not afraid to do "extra" because to stand out, you have to do "extra".

YR: I've watched the Arcadia team at the Nike Cross Nationals twice. Is that a goal for the team again this year?

Yes, that’s one of our goals as a team and I’d be lying if I said we weren’t thinking about it. That is just one of our team goals for this year. Our coach prepares us to run one race at a time and expects our full attention and dedication to each race as it approaches. I’m just a freshman so every race right now is just as exciting!

YR: What about Foot Locker...is that in your sights?

It would be great to run Foot Locker! It looks like a fun race. If NXN is not on my schedule, I’m headed to Mt.SAC for Foot Locker Regionals. I have to kind of play it by ear because I also want to compete at the USATF Junior Olympic XC Nationals in Albuquerque, NM. This year it’s on the same weekend as Foot Locker Nationals so we'll see.

YR: When did you start running and who got you into it?

I ran a couple of track races in 5th grade at my elementary school. But I really started consistently running in 6th grade.

That’s when I joined my middle school team at Traweek and noticed I had some talent. Shortly after, my dad and I had met Ms. Denise (Smotherman). She told us about running clubs and it sounded like something I would be able to do. My dad and I met Coach Ed Lowrie with the SoCal Roadrunners because they conducted practices close to my home. I decided I really liked the Roadrunners and began training with their club.

YR: Tell me about your first race?

It was the 800m (5th grade) at APU. I was so anxious and excited that I had sprinted the first 300m and then died, but I held on just enough to win the race. Seeing the crowd and hearing everyone cheering and yelling is actually when I got the bug for racing and competition. I raced SCMAF for the championships. It was really awesome to see that there were so many kids like me running.

FEB/MARCH 2013 | YOUTH RUNNER 9

YR: Describe your best race ever and the worst.

YR: Everyone has a day that's not so great, how do you push through those days or move on from a bad race?

The best race in my opinion was in 2011 during my 4 x 800 relay race at the USATF Junior Olympic qualifier. I was running the anchor leg and my team was 300m behind (1st) and in 4th place when I had received the baton. On my first lap, I was able to pass the 3rd place runner. On my second lap I put it in another gear and picked off the 2nd place runner. And then finally with just 150m to go, I took the lead and kicked it in for the win!

It was an amazing race for both my teammates and me.

That’s how you build your mental toughness. You’re not always going to have great days. Sometimes if you just push through it, you may end up having a pretty good workout.

Some of my best workouts were days that I had started out not feeling all that good. I try not to hold on to thoughts from a bad race or when I did not do as well as I had expected. Most of the times, I know what I had done wrong but, I also know what was done right. You just have to learn from it and move on. I think I can do that rather easily because I feel I’m in control of my race. I learned not to react to what others are doing so much. I just try to run my race and not let others dictate it. I don’t wait until the last seconds of a race and hope that I can win. I do it from the start of a race and know I can win. So it’s up to me.

My worst race was also in 2011, when I fell during the 3000m run at USATF Nationals in Myrtle Beach, SC. It happened on the 5th lap as I was drafting the lead runner when I clipped the inner railing with my left spike and it caused me to tumble 10 ft. onto the infield flat on my back. I couldn't believe it at first. As I sat up, I thought my race was over and I was mad. It was confusing because people were yelling “Get up! Get up!” I thought I was DQ'd ' Unsure of what to do I got up and got back on the track. With my coach and teammates cheering me on I was able to compose myself a bit, then pick up my pace and get back in the race. I had finished 4th and I wasn’t disqualified after all.

YR: Describe yourself in five words.

I am ambitious, creative, dedicated, funny, and hard working.

YR: Describe yourself in ONE word.

Undefined.

YR: What are your life goals?

So far, my life goals are to go to a great University to further my education and run for their team. I’d like to compete in the 2016 or 2020 Olympics and then later maybe train or coach Olympic athletes. I’d like to travel and experience foreign countries also.

YR: What piece of advice would you give to say a 5th grader who is taking up track and field or cross country running?

YR: Who are the most inspirational people in your life?

Running can be fun and rewarding. I personally get a sense of accomplishment after a good run or workout. But if you want to be competitive, it takes a lot of hard work, commitment, and discipline. Start off gradually and set small goals. As you get better, go harder and set bigger goals. The hard work, commitment, and discipline never changes and is always rewarding. I traveled to many different places and met so many people. I’m thankful that I got the opportunity to do so with my running.

Most of all my family...like my mom and dad. They support me in everything I do. All of my coaches (Coach Darryl, Coach O’Brien, Dr. Mike, and Coach Ed) were instrumental to my running and my life. My middle school teacher Mr. Pavloff helped me through some rough patches and inspired me to be the best I could be.

YR: Is there something that one of them has told you that has stuck in your head to mOtivate and move you?

Mostly their encouragement and believing in me. I’ve learned so much from Coach Darryl though. He’s like a "runner whisperer". My form, cadence, and speed…I owe it all to him. What made me even more motivated was the thought that I could run for a university and possibly in the Olympics one day.

PHILLIP'S FAVORITES

YR: For the 1500 and the 3000 what were your best times per age at the year when you started those events?

Age Age Age Age

10 YOUTH RUNNER | FEB/MARCH 2013

For a competition, I mostly get myself motivated with pregame music on my headphones or watch races on my DVR or YouTube. But really…the excitement of competing, who showed up, and the type of course are motivating.

It drives me to challenge myself.

1500 11 4:49.78 12 4:31.12 13 4:15.82 14 4:09.46

3000 Age 11 10:12.50 Age 12 9:48.12 Age 13 9:11.84 Age 14 8:56.93

Photos by Rebecca Joelson

SUBJECT IN SCHOOL Literature

SPort besides running Basketball

MUSIC-BAND Trance & Hip Hop

FOOD A Big Pastrami Sandwhich

oLYMPIAN FROM LONDON Ally Raisman & Allyson Felix (these ladies rocked it!)

breakfast cereal Cinnomon Toast Crunch

This Photo by Smotherman Images

COLOR Blue

FEB/MARCH 2013 | YOUTH RUNNER 11

Jacob Ogden is a Dana Hills HS freshman and competes

JAKE OGDEN

on varsity cross country and track. He is a 9-time USATF national champion, 2012 Athlete of the Year (USATF SoCal Youth Div.), and a member of South Orange County Wildcats Track Club in Aliso Viejo, CA.

CAREER HIGHLIGHTS 9-Time National Champion - 2010, 2011, 2012 3-Year Medal Count: 25 total national medals. 9 Gold, 11 Silver, 1 Bronze J.O. Nationals Qualifier -2010, 2011, 2012 J.O. National Medalist - 2010, 2011, 2012 Elite Youth All American (Top 20 Nationally) 2010, 2011, 2012 Athlete of the Year, USATF SoCal Youth Division - 2012

You can’t really talk about Phillip Rocha 2012 Season - Youth Division 2012 - J.O. Cross Country NATIONAL CHAMPIONS (Team) - 4K 2012 - J.O. Cross Country National Championships - Silver Medal (Individual) - 4K 2012 - J.O. National Championships - NATIONAL CHAMPION - 3000M 2012 - J.O. National Championships - NATIONAL CHAMPION - 1500M 2012 - USATF Youth Outdoor NATIONAL CHAMPION - 3000M 2012 - USATF Youth Outdoor Silver Medal - 1500M 2012 - USATF Youth Indoor - Silver Medal - 3000M 2012 - USATF Youth Indoor - Silver Medal - 1500M 2012 - USATF Youth Indoor - Silver Medal - 800M 2012 - USATF Youth Indoor - NATIONAL CHAMPIONS - 4x400M

without giving a shout out to Jake Ogden.

Last spring Jake and Phillip went back and forth breaking each other’s national 3000 youth record. It seems as though the two were dueling at just about every race.

2011 Season - Youth Division 2011 - USATF Youth NATIONAL CHAMPION - 3000M 2011 - USATF Youth NATIONAL CHAMPION - 1500M 2011 - USATF Youth National Championships - Bronze Medal - 800M 2011 - USATF Youth National Championships - Silver Medal - 4x800M 2011 - J.O. Track & Field National Championships - Silver Medal - 1500M 2011 - J.O. Track & Field National Championships - Silver Medal - 3000M 2011 - J.O. Track & Field National Championships - Medalist - 4x800M 2011 - J.O Cross Country National Medalist 2010 Season - Midget Division 2010 - J.O Cross Country NATIONAL CHAMPION - 3K 2010 - J.O. Track & Field NATIONAL CHAMPION - 3000M 2010 - J.O. Track & Field National Championship - Medalist - 1500M 2010 - J.O. Track & Field National Championship - Medalist - 800M 2010- USATF Youth National Championships - Silver Medal - 3000M 2010- USATF Youth National Championships - Silver Medal -1500M 2010- USATF Youth National Championships - Silver Medal - 800M 12 YOUTH RUNNER | FEB/MARCH 2013

Photos by Smotherman Images

PERSONAL RECORDS 5k XC - 14:32 (South Coast League Finals 2012, Irvine Regional Park) 3000m - 8.58 1500m - 4:10 800m - 2:02 400m - 54.14 FEB/MARCH 2013 | YOUTH RUNNER 13

PHILLIP ROCHA Photo by Rebecca Joelson 14 YOUTH RUNNER | JUNE/JULY 2011

2011 JUNE/JULY | YOUTH RUNNER 15

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Photos by Smotherman Images, George Profit, Klotz Images,

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This review represents our third annual look at Minimalist shoes. Here we have examined the increasingly growing category and feature five of the shoes best suited for young runners, some available in children's sizes (notably New Balance, some Brooks shoes, and some Saucony shoes), the rest just in the usual size runs for adults. Much debate has swirled around the benefit and risk associated with the use of minimalist shoes, but adaptation to thinner and lighter shoes, and their cautious use are good principles to adopt. Your use will be determined by your fitness and preferences, but all runners can benefit from the use of a minimal shoe for at least some of their running.

Adidas adiPure Gazelle The adiPure Gazelle is the middle of the three adiPure shoes from adidas, more shoe than slipper.

The upper is splits the difference between the stretchy second skin of the adiPure Adapt, and the more structured midfoot of the adiPure Motion. The Gazelle has a full length stretchy booty with a traditional ankle collar and a small midfoot saddle to secure the foot. The midsole is a flexible, low profile slab of EVA with approximately 16 millimeters of stack height and a 5 millimeter drop. The outersole covers only the forefoot, for anticipated wear with a forefoot strike. The overall effect is a shoe that offers minimal support and weight, while encouraging faster running.

Introducing the Wave EVO Cursoris.

Testers: "The fit is amazing, the stretchy fabric is a bit supportive, but they feel like wearing almost nothing. That said, the ride has better cushioned than expected."

Sizes: Men 6.5-13,14,15; Women 5-12 Weight: 6.2 oz (Men's 11); 5.2 oz (Women's 8) Heel/Forefoot Drop: 5 millimeters Website: http://www.adidas.com

$100

Brooks Pure Connect 2 The Pure Connect 2 is updated, retaining its performance orientation, though now the beefier of the truly minimal Pure Project shoes (its sibling, the Pure Flow in kid's sizes is also a good choice). The upper has received the most attention, the dual layer mesh of the original replaced with open airmesh, and a new asymmetrical lacing setup. Also new is better support from a small saddle combined with a redesigned Navband, that crosses the instep at a point where the uppers overlays wrap the midfoot.

The midsole retains the original 4 millimeter geometry, and the pronounced toespring that assists the foot in rolling through its gait efficiently. The outersole, while slightly modified, is a series of rubber pods from lateral heel to medial toe giving a bit more durability to the sole. Overall the result is a fast feeling shoe that can manage racing and speedwork with ease.

Testers: "Nice snug fit - both supportive and flexible. Light but not flimsy. Decent cushioning but smooth and quick."

Sizes: Men 7-13,14: Women 5-12 Weight: 8.0 oz (Men's 11); 6.5 oz (Women's 8) Heel/Forefoot Drop: 4 millimeters Website: http://www.brooksrunning.com

18 YOUTH RUNNER | FEB/MARCH 2013

$90

THE ONLY MID-FOOT SHOE WITH WAVE TECHNOLOGY. Experience a transfer of energy with every step for a smoother, more eďŹ&#x20AC;ortless ride.

Start transforming your daily run into a mezamashii run with EVO.â&#x201E;˘ Join us at mizunorunning.com.

NB Minimus 10v2 Trail The New Balance Minimus 10 Trail reaches its first update as a tested veteran. The approach taken in round one continues: utilize 4 millimeter drop geometry with a relatively low stack height, and use thin materials in the upper to keep the weight down. The upper is an open mesh, similar to that used in round one, though the forefoot strap has been adjusted and slightly repositioned to accommodate the foot and the tongue is now a traditional construction - though partially anchored, which allows the shoe to fit more foot shapes. The midsole is virtually the same as previously, a thin layer of foam with 4 millimeters of drop, that offers just enough protection to feel like a shoe, but also provides adequate feedback. The outersole now features hexagon-like connections of rubber between the actual hexagon shaped tread from round one, to offer better traction, durability, and protection. Round one was available in children's sizes, so the update should be as well (and a little cheaper).

Testers: “Nice to see an updated shoe that doesn’t mess with what works. These are simple; fit great, plenty of toeroom, light and flexible, and nice and low to the ground.”

Sizes: Men 6-13,14,15; Women 6-11 Weight: 7.1 oz (Men's 11); 6.0 oz (Women's 8) Heel/Forefoot Drop: 4 millimeters Website: http://www.newbalance.com

$110

Saucony Virrata The Virrata derives its name from the Finnish word to "flow," an apt description of the performance of a light and flexible shoe. While it can't help being compared to its sibling, the Kinvara (available in kid's sizes and a good choice), it has a few tricks up its sleeve as well. The upper is a micromesh with well placed welded overlays to firmly secure the foot, though thin, it doesn't feel skimpy, just racer-like light. The midsole is the same rubbery compound used in the Kinvara and Mirage, providing a resilient and responsive ride, with deep flex grooves providing an ultra flexible sole. The outersole is largely toughened EVA, with some carbon rubber on the highest wear areas, particularly at the extremes of heel and toe to improve traction at touchdown and toeoff. The Virrata brings cushioning, flexibility, and zero drop to everyday running.

Testers: “Really cushioned, but responsive, and light—nice and light. The zero drop isn’t really noticeable like some I’ve tried. These are more like a racer or lightweight training shoe.”

Sizes: Men 6-13,14,15; Women 6-11 Weight: 6.9 oz (Men's 11); 6.2 oz (Women's 8) Heel/Forefoot Drop: 0 millimeters Website: http://www.saucony.com

$90

Skechers GoBionic The GoBionic joins the GoRunRide in Skechers’ growing minimal running shoe line (the GoRunRide is available in kid's sizes and a good choice). The GoBionic fine tunes some features, while employing the best of what works in the Ride. The soft and breathable synthetic upper is suitable for sockless wear. Supportive, sueded overlays give a little structure to the well-ventilated mesh. The midsole features zero-drop geometry, but with a comfortable 16mm stack height and a flexible design that allows the foot to flex as it needs to. The entire outersole is segmented into numerous pods of toughened EVA and carbon rubber in the high-wear portions at heel, toe, and select spots between. The result is a flexible and protective shoe that fits well without breaking the bank.

Sizes: Men 6.5-12,13,14; Women 5-12 Weight: 6.2 oz (Men's 11); 5.3 oz (Women's 8) Heel/Forefoot Drop: 0 millimeters Website: http://www.skechers.com

20 YOUTH RUNNER | FEB/MARCH 2013

$90

©2013 Brooks Sports, Inc.

Testers: “Really flexible with a nice bounce. They are light and feel great on your bare feet.

They are a little thin under the heel.”

COUGARS SCORE BIG

AT THE USATF JUNIOR OLYMPIC XC NATIONALS

Jericho Cleveland, 3rd Midget , 1st Midget Team

Ivan PinedaDominguez.

1st Team Champion

Jamin Harlan, Sub Bantam 2nd, 1st Team Win

Leah Futey, Sub Bantam 3rd and Team Champion

Molly Klein 3rd at Nationals

William Klein

The Cougar Track Club began as a club for sprinters in west Albuquerque in 2005 and in 2007 added distance running. In five

nor to that which brings ho TEAM RULE: "Do only ly" mi Fa and your Yourself, your Team acious in Defeat".

Gr ry, to Vic "Humble in

short years they’ve become one of the most dominant XC programs in the US.

ACCOMPLISHMENTS

20 11

1 Individual National Champion 1- Bronze finisher 15 Individual XC All-Americans 1st place teams: Sub-Bantam Girls, Bantam Boys, Midget Girls 2nd place teams: Sub-Bantam Boys, Bantam Girls, Midget Boys After reviewing the 11 years of online results dating back to 2001 this record had never been achieved 1 Individual National Champion 2 Silver finisher

20 12

3 Bronze finishers 24 Individual XC All-Americans 1st place teams: Sub-Bantam Girls, Sub-Bantam Boys, Bantam Boys, Midget Girls, Midget Boys, Youth Girls, Intermediate Girls Bantam Girls- 6th, Youth Boys- 5th, Intermediate boys: 4th After reviewing the 12 years of online results dating back to 2001 this record has never been achieved and will be very difficult to ever match

YR: Best thing about being a Cougar?

YR: What motivates or moves you to run and compete?

JERICHO: You become faster than you ever could imagine!

And, It's fun to run and talk with your friends.

JERICHO: I am very competitive. My dad motivates me. I love the thrill of training hard and then seeing who can run the fastest.

IVAN: You have great teammates and great coaches. Being a Cougar teaches you lessons about teamwork and hard work, I get to exercise and have fun running. I have had the opportunity to meet other kids and their families, all of them working for the team and collaborating in every race. It is also a privilege being a Cougar because I get to run on cool trails and work towards being better and fitter.

LEAH: Best thing about being a cougar is having older, faster kids to try to keep up with and being on a team that wins a lot is fun.

MOLLY: The training and the friendships! The coaching is great and encouraging.

JULIE: Being part of a team. At times, running can be a lonely sport, but being part of a team has given me the opportunity to meet great friends who enjoy the sport as much as I do.

LEAH: Because it feels good to win.

MOLLY: Sucess is always a great motivator, but the encouragement from coaches, friends and family also keeps me motivated.

WILLIAM: I didnt give up with 400m to go even though I was tired. I thought I wouldn't get another chance at this race so I sprinted and came in 9th! I was happy to be an "All American."

JULIE: I would encourage others to run because running is a lifelong sport. It is a sport that simply requires a pair of running shoes and the will to start. As John Bingham once said, "The miracle isn't that I finished, but that I had the courage to start."

JAMIN: My Mom and Coach Shane. My Mom is the best coach ever, so is Coach Shane.

JAMIN: Running with your coaches and friends and learning what it means to have character and integrity

YR: Advice for other kids who want to be National Champs?

YR: Most exciting memory from JO Nationals:

IVAN: My advice to kids who want to be champs is for them to work hard and never give up. I say this because you can’t accomplish anything without training hard‬. It takes tons of time to be prepared and sometimes you feel tired and sore, but you have to keep trying and never give up; the more you run, the faster the pain will go away and you will feel great by improving every day until you become a champion.

JERICHO: The finish of the race (the home stretch). I was thinking "I have got to pass this kid and give it all I've got since it's the last race of the season. (This was after being passed and pushed back to 4th place Jericho's rethinks what just happened and rally's for a 3rd place finish).

LEAH: Hearing everyone cheer for me coming to the finish line.

MOLLY: When I was in the front pack, running stride for stride with two other girls. I was giving it all I could and was able to think positively and stay with them and win third place!

JAMIN: Seeing all the people who came to compete and standing on the start line for my race in the Sub-Bantam 2K and seeing my brother, Joshua Harlan run his race.

YR: Your own personal best race: JERICHO: I started running this fall and I had only a few races before JO Nationals, but I have been training hard and improving in every race. JO Nationals was my best race because I was well rested and I had lots of fun doing my best effort.

JERICHO: Don't be afraid to push yourself in training and racing.

LEAH: Try your hardest all the time.

MOLLY: Always try hard! Even when you don't have your best race or miss out on an "All American" spot, know that there are many more years of running and many more races to race ahead of you.

JASMIN: It will be a lot of hard work. You will be nervous when you are standing on the starting line for your race. It takes honor, character and discipline and friends on your team to be National Champions.

WILLIAM: Even when it hurts and you are struggling in your race, never give up.

LEAH: Nationals, because it was my best time and I wanted to beat 8 minutes this season.

JAMIN: My best race was the Sub-Bantam 2K at Nationals

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22 YOUTH RUNNER | FEB/MARCH 2013

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FEB/MARCH 2013 | YOUTH RUNNER 23

How To Avoid Pre -Race

I've done all the work, put in my miles, stayed healthy and done the drills. Now I'm afraid that I won't run well in my championship. What will I do? What will people think about me?”

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This is called Performance Anxiety”and it is common.

It is time to re-focus.

STRIVE FOR THE FOLLOWING: #1

Set appropriate race goals, then train and race accordingly.

#2

Reflect back on training. Training will indicate that we can run our goal time, so there is nothing to fear. Race hard and at the proper pace. In fact, the hard part (i.e. the training) is done. We have done the training, have appropriate goals, and know our race pace. The race is the reward.

#3 #4

Aspire to achieve gradual improvement. It is critical to focus on one's own improvement and not what others are doing.

In races, do not focus on competitors. You can't control them. Focus on yourself.

Execute your race plan, and then race your competitors late in the race.

#5

Prepare to run YOUR best. You can only control yourself. See how fast YOU can run today!

#6

Be excited for the opportunity to run championships. This is one of the reasons you train so hard. Take advantage of your opportunities to run fast. You want to run fast; everyone wants to run fast RIGHT?? This is good! Go out there and execute your plan, run as fast as you can, and go home happy, regardless of what place you finish.

#7

Don't fear your competition. Love your competition! Let them help you improve.

Wish everyone well, and be excited that you all can run fast today. Always thank your competitors.

#8

Athletes, coaches, parents and fans must always stay calm. Racing requires confidence and focus. We want the athletes to execute their plan.

Confidence is contagious and so is nervousness.

24 YOUTH RUNNER | JUNE/JULY 2011

24 YOUTH RUNNER | FEB/MARCH 2013

Lionel Leach Editors Note: There are thousands of coaches, leaders, and volunteers that give their time and even their own money to make a youth track or cross country meet happen. One such person is Lionel Leach who is the Youth Chair of USATF. Although we’ve known him for about eighteen years now, we discovered some new things new about him.

YR: Lionel, you’re recognized as the National Youth Chair of USATF and the guy behind the wheel on the Quad at XC Nationals. What they may not know is you also ran as a kid. Can you tell us where you grew up, how you got started and how old you were when you realized that running was for you.

LIONEL: I started running when I was 9 years old. Our school district would hold an annual track meet at the high school where all the elementary schools would compete against each other. I was fast, however when I got to that meet I met others from around the city that were just as fast. Nevertheless I received my first medal. I then went on to Essex Catholic Boys High School where I had the opportunity to meet Marty Liquori and Peter Westbrook. Everyone knows Marty and he put Essex Catholic on the map as a track program but Peter was an Olympic fencer and to me that was a great honor as well. That is when I decided track was for me because Mr. Westbrook told me that running was the best thing to get into college.

YR: Did you have youth clubs when you were a kid like we do now with the Junior Olympics?

LIONEL: Yes, I ran for the Newark “Y” Track Club out of Newark, New Jersey. My best friend in high school Terrell Day asked me my freshman year if I wanted to go to California for the summer, of course I said yes so I had to attend a tryout at the old Iron Bound Stadium in Newark which we called the “Neck”. I will never forget that day. Practice started at 6 pm and I arrived at 6:10 as soon as I got off the bus and walked into the stadium, I was greeted by this older gentleman that said to me can I help you? I said yes I am a friend of Terrell and I would like to join the track team. “You want to join the track team, well why are you late for my practice,” I remember telling him that I caught the wrong bus. “Well since you caught the wrong bus, give me 25 push-ups.” I remember clearly saying, “ah man” and the gentleman saying, “My name is not ah man it is Mr. Davis or Coach Davis to you add another 25 more.” I sucked my teeth and he said make it 75, I knew not to say another word because if I did I would have done 100 easily that day. I never was late for practice again and that is why I still to this day make it my duty to start any track meet that I am in charge of on time.

YR: How about your first big race or track meet? What was your best event?

LIONEL: That same year in California, I ran the 3 leg on the 4x100. When I got the stick we were in 2nd place… by the time I passed it off we were in 4th, I passed the stick and continued running straight to my room I was so embar-

rassed. I remember hurdling the gate and Mr. Davis thought I should be a long jumper.

YR: What was your best high school experience in track?

LIONEL: Jumping 20 feet as a sophomore, I found my event.

I think the second was leading off the “B” team 4x100 meters relay and beating the “A” at the Catholic Track conference relays.

YR: Do you remember one race that didn't go the way you wanted but looking back now built the most character in you?

LIONEL: While a freshman at Niagara University, I was the favorite to win the 55 meter in the New York Upstate championships, while I was preparing all week for this meet; I went out partying the night before. Needless to say I did not win the event and placed 3rd. I then learned not to get side tracked because it can prevent you from meeting your goals.

YR: How much did growing up with track influence your decision to volunteer your time as a coach and as the Youth Chair of USATF? LIONEL: When I returned home from my freshman year from Niagara University, I went to my age group team practice to say hello to everyone. I remember sitting in the stands watching and Mr. Davis yelled “Lionel get out of the stands and come here.” Even though I was in college Mr. Davis still had this kind of influence over all that went through the program. He gave me a clipboard and a whistle and he told me I must give back what was given to me. That was in 1987, I have been going ever since.

YR: What's your favorite part of the job?

LIONEL: Watching the smiles on the faces of these kids when they do well.

YR: How important are the army of volunteers that run the meets?

LIONEL: Without the volunteers and officials, we have no event, that is why at the end of each meet I shake the hands of every official and volunteer, because I know the sacrifice they are making to be there.

YR: There are a lot of families out there going through tough times right now that may not be able to join a club, get new shoes, or pay for travel. What word of hope or advice can you offer them?

LIONEL: Since I became chair, we have given amounts of a million dollars in grants to help with travel for teams around the US, we have something for everyone. They should give me a call and I am sure we can find something for them.

YR: If you could leave one piece of advice for young athletes what would that be?

LIONEL: Set goals high and reach for the sky, don’t let anyone tell you can not do it.

2011 JUNE/JULY | YOUTH RUNNER 25

FEB/MARCH 2013 | YOUTH RUNNER 25

Iwakuni Youth Road Runners Iwakuni, Japan

LACE LOCKER for your shoes

Run Free Texas - Austin, TX Joplin Y Kids Run the Nation- Joplin, MO Reston Runners Youth In Motion - Reston, VA Mayor’s One Hundred Mile Challenge – Tucson, AZ Calvin Hunsinger Running Club – Clearwater, FL Marathon Fitness Challenge - Hopkinton, MA Cortez Running Club - Las Vegas, NV Run Fun Afterschool - Springfield, VT

KIDS RUNNING AMERICA…has a spring and a fall event in Colorado. April 28th will be the “Final Mile” at the Fitter Body Fitter Brain Marathon in Washington Park.

Then October 27th it will be the fall Final Mile Event.

The way it works is that kids log in 25 miles prior to one of the events and then gather together to run the last mile of completing their own personal marathon.

Cool! If you want to get Kerry and Rachel to help you with a Final Mile in your town or get a mentoring program going they would love to talk. Check out their website kidsrunningamerica.org

Kids Run the Nation - Pine Hill, NJ

KIDS RUN THE NATION…sponsored by the Road Runners Club of America is a way for anyone to get a running started in your town. They have a “guide” you can order here http://www.rrca.org/programs/kids-run-thenation-program/#Guide. Each year they give small grants to help with shoes and other needs. Go to rrca. org if you’d like to apply for next year ’s grants. Here’s who got the grant this year.

Porter Recess Runners Club - San Diego, CA

Garfield Track Stars – Olympia, WA Tiger Tracks - Mansfield, AR Lincoln Bear Cub Running Club - Lincoln, AL Kids on Track - Lexington, KY Fun Run Club - Lake Wales, FL Ravens Run for Fun - Rio Rancho, NM Kids Running of Horry County - Myrtle Beach, SC

The cool part is that a runner is behind it. Neely Spence Gracey, eight time NCAA Division II National Champion and Brooks-Hanson mid-distance runner, has endorsed the Lace Locker and is looking for ways to create some scholarships through the sales. Neely has just qualified for the World XC Championships in Poland.

Irving School Mile Club – Bozeman, MT Greenwood Elementary Running Program - Greenwood Village, CO

Meadowview Running Club – Farmington, MN Marguerite Montgomery Elementary School Running Club – Davis, CA

Good Luck Neely!

Campo Bello Eagles on the Move- Phoenix, AZ Fairview’s Fast Falcons – Lansing, MI YMCA Summer Day Camp Marathon Challenge – Omaha, NE Soaring Eagles - Jim Falls, WI Fox Trot Running Club – Belmont, CA

26 YOUTH RUNNER | FEB/MARCH 2013

Tired of tripping over your shoe laces?

Check out the Lace Locker. This cool little device wraps around your tied laces and fastens with Velcro. We’re not sure why shoe companies give us an extra foot of laces but this product solves that problem.

You can order from their website and find out more about the Locker here. http://www.lacelocker.com/instructions.html FEB/MARCH 2013 | YOUTH RUNNER 27

ASK A

COACH

@YOUTHRUNNER.COM ASK QUESTIONS-GET TIPS-IMPROVE YOURSELF

YR ANSWERS QUESTIONS BETTER MILE TIME Q: I'm a 7th grade (12 year old) girl. At the moment, my best mile time is 6:20. I'd like to improve my time. In the perfect world, I would like to be under 6 minutes... please help! Also, what would be a good time for my age? Thank you.

A: You are doing fine and it is important that you always enjoy the journey of gradual improvement. A good time for your age is gradual improvement. Don't worry about chasing times someone else makes up as "important." You should gradually work on slowly increasing your mileage, so you have a solid aerobic endurance base. I like my athletes to improve their 400m and 800m time before moving up to the mile. If you improve your strength by building an aerobic base, and you improve your speed in the 400 and 800, I think you are well positioned to transition to the mile. For mile pacing, you need to learn how to run even pace splits. For example, if you want to run 6:00 for the mile, you can practice how to run 1/4 mile pace 90 seconds. Answered by Mick Grant and John Molvar

TRACK SHOE TYPE Q: My grand daughter, who is 13 years old, is in the eighth grade. She runs 800 meter, 400 meter relay and sprints. Also participates in shot put and discus. We have been shown three types of spiked track shoes...one with no heel for sprinters, one with a small heel and one with a regular heel. Which type of heel would be best for an 8th grader that does a little bit of everything. She says women's track shoes don't work well for her...they are not wide enough. She wears a size 10 men's track shoe.

A: This is where your specialty running store really earns their money. Most employees are runners or track & field athletes and can help your grand daughter find the right fit for her. Usually they will have a gait analysis and have her actually try and run in the shoes.

Going for brand or color will only lead to disappointment. Get advice from an expert. Answered by Random Question Central

RUNNING FORM Q: My 10 year old daughter is a born athlete. She has been in club soccer for 4 years, and will now be participating in almost all the schools available sports. She suffers from heal, foot, and leg pain after practices and games. I noticed early on that she runs on her heals, and I have tried to coach her on getting her on her toes, especially for sprinting. (that would be taking advice from your mom!)

I am neither a runner or a coach, so how can I get her the proper training on running (sprinting) technique? I know that if she could get the right coaching she could not only improve the pain factor, but her speed and performance as well.

In one of your previous questions about track shoes for a 10 year old, you mentioned that it might help with getting them on their toes. Could that apply here?

A: I would certainly look at heel lifts as the first and cheapest effective option. If that does not work satisfactorily, get to a sports podiatrist and see if you have a leg-length discrepancy, or axial problem (supination/pronation) that may be causing the pain.

Track spikes are a specialty that can accent good form,. but are not a replacement for form. You have several options to gaining form work. In your area, contact one of the local high schools. Many times, a high school coach can set aside a few minutes before or after a school workout to meet with you and take a look. Ask around for those who are willing to help . . . they will exist.

Secondly, email me for a form handout for speed-development. Always easy to get through YouthRunner . .free and effective.

I woulkd stay in trainers for as long as possible, especially if pain persists. Running is a challenge, but pain should not be present to this degree in a youth athlete. It robs the fun and enjoyment of the sport. Try the heel lifts, but if you get no improvement in 96 hours, get professional evaluation. Answered by: Coach Arbogast

INDOOR TRACK AND FIELD AAU MARCH 15-17, AAU INDOOR NATIONAL TRACK & FIELD CHAMPIONSHIP Birmingham, CrossPlex Birmingham, Alabama

USATF YOUTH ZONAL SERIES FEB 2 N D - MIDWEST ZONE HILLSIDE, IL FEB 17 T H - HOST ZONE LANDOVER, MD FEB 17 T H - SOUTH ZONE WINSTON SALEM, NC FEB 17 T H - WEST ZONE FLAGSTAFF, AZ FEB 24 T H - NORTHEAST ZONE TOMS RIVER, NJ MARCH 9-10 T H - USATF NATIONAL YOUTH INDOOR

CHAMPIONSHIPS-PRINCE GEORGE'S CITY, MD

invitationals FEB 10 T H - NORTHEAST INDOOR CLASSIC BOSTON, MA FEB 14-16 T H - SIMPLOT GAMES, POCATELLO, ID FEB 24 T H - BROOKS PR MEET SEATTLE, WA MARCH 2 N D - UAGTCA INDOOR CHAMPIONSHIPS

BETHLEHEM, PA MARCH 8-10 T H - NEW BALANCE NATIONALS INDOOR ARMORY, NY

xc FEB 2 N D - USA XC CHAMPIONSHIPS ST. LOUIS, MO MARCH 24 T H - IAAF WORLD XC CHAMPS BYDGOSZCZ, POLAND (Hey I thought cross country was in the fall? Youâ&#x20AC;&#x2122;re right except that the qualifying for the world championships for the U.S. is in February. Juniors compete and represent in Poland)

Regional and Association Meets check youth-usatf.youthrunner.com or usatf.org For more results, and event dates check the calendar at youthrunner.com

If you'd like to get your questions answered go to Ask a Coach at youthrunner.com 28 YOUTH RUNNER | JUNE/JULY 2011

28 YOUTH RUNNER | SEPT/OCT 2012

2011 JUNE/JULY | YOUTH RUNNER 29

PG30 AD-BACK COV

NATIONAL RUN A MILE DAYS 2013 - May 3 - 12 2013 JOIN YOUR CLASSROOM OR ENTIRE SCHOOL AND BE A MILER

DATE. where. when. who. Boys and Girls who can run or walk-run a mile USE THE AMERICAN RUNNING WEEKLY TRAINING PLAN TRACK YOUR LAPS AND MILES IN CLASS EAT HEALTHY MEALS HAVE FUN RUNNING WITH YOUR FRIENDS

Getting Fit one step at a time *ARA Email: miler@americanrunning.org and call 1-800-776-2732 x 12 or 13 | An American Running Association Production™ www.americanrunning.org