Youth Runner Magazine March-April 2015

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NIK TOOCHEK RUNNING FOR GOOD AROUND THE WORLD

ASK A COACH HOW MANY EVENTS SHOULD I COMPETE IN?

ELLA

DONAGHU

Gatorade runner of the year GET THE LATEST @ YOUTHRUNNER.COM

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

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YR MOMENTS All Out at the Peachtree Junior It was all out for these kids at the 2014 Peachtree Junior in Piedmont Park, Atlanta. This photo captures great form, determination, fun, and lots of parents cheering on the sidelines.

Tim Easterday

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YR contents: march-april 2015

READY.SET.GO ELLA

check it out

DONAGHU Two time Gatorade Runner of the Year

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FEATURE nik toochek Youngest kid ever to run 7 Marathons on 7 Continents

instagram fan shots Meet Highlight Photos

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Girls on the Run

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Event Spotlight Submit an Athlete

27 12

MORE 6

Guest Editor Quincey Hettinger 7

TRAINING Ask a Coach “How many events should I do”

YR Moments

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Spring Running 22 Shoes

Har Rai Khalsa

Vol. 20 issue 1

YR Blogger Jesse Lambrecht 14

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POSTER

What’s the Triple Jump?

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COMING UP

YOUTHRUNNER.COM | 5

yr guest

editor

VOL. 20 ISSUE 1 | APRIL/MARCH 2015 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Guest Editor Quincey Hettinger

LETTER FROM THE

GUEST EDITOR Hey, this is Quincey! I’m from San Diego and now I go to school at Brigham Young University in Provo, Utah. I love baking, being outdoors, playing the piano, and, oh yeah! running! I ran my first race at 5 years old, and 14 years later, in December 2014, I ran in my 12th USATF Junior Olympic Cross Country National Championships in Myrtle Beach! It’s been an awesome adventure and I can’t wait to share some of my experiences and advice with you on my blog, “Because I Run.” Throwback to Albuquerque, New Mexico, 2003. It was my very first USATF Nationals. I was seven and competing against 236 nine- and ten-year olds. I had no idea what was going on, but I had a goal: do not come in last. And guess what? I didn’t! I finished in front of 33 girls and I was so proud of myself. Not

EDITOR'S NOTES

coming in last at the 2003 Nationals was my very first running goal. Since I started running, I’ve set tons of goals.

One of my biggest goals was running at Nationals every single year since then.

Every year, I made tiny goals like attend every practice, run at every qualifying race, and listen to my coaches. Last December, I accomplished that huge goal in Myrtle Beach and ran 12 straight years of Nationals!

We young runners need to set goals so we don’t lose sight of what we’re trying to accomplish. Maybe they’re something big like get a PR, qualify for nationals, or win the race. Maybe they’re smaller, like don’t start out too fast, beat your last repeat by a second, or pass someone in the last quarter mile.

Let’s all set goals to maintain our focus, listen to our coaches, and practice hard.

These little goals make the bigger ones easier! So get out there and run!

Coming soon– make sure to check out Quincey's series of blog posts up at Youthrunner.com. She has competed at Junior Olympic Nationals every year since age 7 and now runs at BYU, so you know she has a lot to say about youth running. Can't wait, Quincey!

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Courtesy of Hettingers

Quincey is a college freshman who started running at age 5

Contributing Writers Cregg Weinmann, Drew Wasmund, Fiona Whiting, Jordan Schilit, Lea Paragas, Emma Smith, Casey Lum, Yasmine Diara, Jesse Lambrecht, Aline Barta, Michael Bergmann, Mike Fleming, Mick Grant, Keinan Briggs, Aline Barta,Emma Smith Art Director Sean Kesterson Contributing Designer Ashley Agee, Zach Minard Photographers Har Rai Khalsa, Kharthik Adimula, Lem Peterkin , Rebecca Joelson, Klotz Images, Smotherman Images, Colleen Thompson, Craig Lewis, Photo Run, Dingo Images, Dave Watt, Instagrammers, Fans Website-Digital-Video Sean Kesterson

THANKS TO: David Forman, Colgate Games, New York Armory, Kim Spir, Blais Hickey-Atlanta Track Club, Neely Spence Gracey, Coach Doug Winn, Penguins, Captain Jack Sparrow, Blue Goose Productions, Snow Shovels.

ADVERTISING & SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 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 2014 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 Jesse's Favorites

Color

YR Blogger JESSE LAMBRECHT

DISTANCE RUNNER AND BLOGGER

Hey, I’m Jesse. I go to Kimberly High school in Wisconsin and started running in the 5th grade. This year I was on the varsity team and we took fifth at state for cross country. I am fortunate to have run for two very experienced and smart coaches, and without them I would be nothing. When I was in 7th grade, Coach Heling came into my life as the middle school track coach. He inspired me to get more into running, helped me get better, and kept inspiring me into 8th grade.

A lot of people ask me why I like running.

After thinking about the question for countless hours, I believe that running is where I can just get away from the world. As cliché’ as that sounds, that's what it comes down to for me. Now, I feel like I need to run. Sometimes, when I take a day off, the days seem to drag on and on. Without the fun of running, I feel empty. Sometimes I have to take a break due to an injury, and it takes a lot for me to just sit there and not go run, even if I know it will benefit me in the future. It seems like taking a break is tough for any serious runner. I also

like running because I know it has helped me become a better person, physically and mentally. And now, it's just what I want to do.

Food

WHAT ARE JESSE''S

FAVORITES Color: I would have to say is red because it is the color of my school (Kimberly).

Breakfast cereal

Food: It’s pizza, because it is pizza, who doesn't like pizza.

Breakfast cereal: Would have to be frosted flakes, although unhealthy they are very good.

Favorite Movie

XC Course: Terror, because it was my first course I ran at and I did very well (2nd place, JV).

Last Movie I saw: Without Limits about Steve Prefontaine, probably one of my favorite movies.

Best advice a coach has ever given me: Is to dig deep and when you think you’ve got nothing left you’ve just got to go.

Running Shoes: Saucony Mirage because they are light weight yet have a lot of support.

Running Shoes

Tag photos #youthrunner

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Klotz Images

Jesse Lambrecht HS Freshman, Age 14 Varsity XC

meet ella

donaghu!

Photo by: Har Rai Khalsa

Soccer player turned distance runner is a HS Junior and is already a state champion in cross country and track, Borderclash Champion and 2 time Gatorade Runner of the Year. She likes the color green, listens to Drake, and watched Tellytubbies and Zoom when she was a kid.

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"i realized how much i wanted to succeed" 9. Gatorade Runner of the Year, XC 2013 and 2014 10. Gatorade Athlete of the Year, Track 2014 Speaking of the Clash, we were standing there as you turn the corner to the left ...and onto the bridge where you and others slipped. Any comments on that and how you moved back up front so fast?

q & a with Ella: YR: How old were you when you first started running and what made you decide to transition from soccer to running?

Ella: In 6th grade I decided to run a little bit of cross country in the fall.

Although soccer was my main sport, I was able to fit in two or three races a year in middle school. In 8th grade when I ran track for the first time, I realized how much I loved running and how much I really wanted to get better. I knew that doing both soccer and cross country/track at the same time would be hard mentally and physically, so I decided to focus all of my time and energy into running!

Q: Is there one race or a moment when you realized that you may be

good enough to compete with the fast girls?

Probably the summer before my freshman year of cross country. It was then that I really realized how much I wanted to succeed, and decided to do everything in my ability to accomplish my goals.

What are the top ten accomplishments that you the most proud of?

1. 2012 Oregon 6A Team State XC Champion 2. 2013 and 2014 Oregon 6A State XC Champion 3. 2014 1500m, 3000m State Champion, 2nd Place 4x400m relay, 2nd Place team 4. State Record in the 3000m; 9:24, 2014 5. State Record in the 1500m; Portland Track Festival; 4:21, 2014 6. 3rd Place NXR Northwest, 9th Place NXN, 2013 7. NXR Northwest Champion, 10th Place NXN, 2014 8. Borderclash Champion, 2014

That was the first time I fell in a race!

It was pretty shocking when it happened, but I recovered really quickly. I remember one of the Washington girls next to me surged pretty hard to try and gap me when I was down, but I told myself to stay calm and get back with her!

How did you like the Nike Cross Nationals course this year compared to Portland Meadows?

I loved it! I personally think the new Glendoveer course is better than the Portland Meadows course just because it had all of the aspects of cross country racing: hills, tight turns, and mud.

Which of your individual state championships means the most to you?

My 1500m state title from 2014 as a sophomore. My sister, Piper, was in that race with me, and before the race, our coach (and dad) gave us a race plan, and we executed it perfectly! I remember how excited I was when I crossed the finish line and turned around to see Piper right behind me!

It was such an awesome sister moment for us and we were able to rack up 18 team points together!

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Of all the races you've been in what was the most memorable or defining for you?

Probably the 2013 6A state 3000m race when I was a freshman. Erin Clark, Paige Rice, Maggie Shmaedick and I all had an awesome duel, and all broke the meet record. Erin and I were neck and neck with 100m to go, and I almost fell down with 50m left out of exhaustion. I staggered to the finish line and was able to finish 2nd, but that race will always go down as one of the most epic of all time for me! I ran myself off my feet, and to this day I don't think I've ever run that hard.

What thoughts do you have during a race. Winning, finishing, the competitors, lunch? OR do you have any of the same thoughts in every race?

I try to stay really focused on myself and not get distracted by my competitors. Of course in the race, though, you have to stay really hyper-alert and be ready to react at any moment to what is happening in the race. Mostly, I just try to focus on turning my legs over and keeping my eyes up.

How many texts do you have with your sister on race day?

Now that she's in college, I'm not there to give her a hug before a race, so I usually text her before and then we'll chat about the race after. I also FaceTime her most weekends with my family. I definitely really miss having her around!

Do you have a routine the night before or the day of a big race? How do get yourself prepared?

Not really anything super particular, but I usually just do light stretching and foam rolling the night before. And of course, I also try to get a good night of sleep.

What track meets are you considering after state?

My coach and I have put a few meet options on our radar, but this early in the season, it's hard to tell how I'll be 10 | MARCH/APRIL 2015

feeling after state and if I'll even want to do a lot of post-season races! But as of now, Portland Track Festival, Brooks PR (if I get invited), and USATF Youth championships are possibilities!

What is your favorite track event?

The 1500. It is the perfect combination of strength, speed, stamina, endurance, and power, all in one race! It's always a super exciting, fast race, and anything can happen!

How about cross country and track, do you like one over the other?

When I was a freshman, I would've said cross country, but now I think I'd say track. It's hard for me to pick though, because both are so different and awesome in their own way!

What was it like to break the state record in the 3k? Any special meaning for you?

I laugh harder with.

enough about running Besides soccer what other sports do you like: Skiing!

What sports athletes or teams are you fans of? Blazers Best or favorite subject in school?

Physics Favorite color? Green!

Breaking the 3k record was definitely very memorable, but breaking the state record in the 1500m was such an amazing feeling. I had been stuck running between 4:31 and 4:34 the whole season, and I ended up PRing by 10 seconds and running 4:21 at the Portland Track Festival. I think I was maybe 50m behind with 300m to go, and ended up winning! It was definitely a breakthrough race.

Favorite cartoon or kids show you watched as a kid? Tellytubbies

To the casual observer it appears that your coaches have taken a long term approach with you regarding training and racing. Would you say that’s true?

Make sure you remember that running ALWAYS should be fun, no matter how competitive you are. Work hard, and love the hard work. Desire is what separates the good from the great.

Favorite music-band? Drake, alt-j, Sam Smith Last movie you saw? The Imitation Game Any special words for the young girl runners that are watching you?

Yes, I would definitely say that's true!

I am very lucky to have such an amazing group of coaches that prioritize my long-term development. Staying healthy is the key to improving, and all of my coaches really stress that.

Any role models or people in running or life that you aspire to be like? Or that have influenced you so far?

My family members are probably the most influential people in my life.

They are always there to support me, and there isn't another group of people Klotz Images

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nd d With u Aro Worl The

K I N C HE K TOO 7 s on to all s 7 marathon ion nent i ll ran i k M i N cont his ation y forFound fferent i d s e mone Mile rais

Q:

It's been fun to watch your progress over the last couple of years and follow your fantastic adventures. If you can zero in on one experience from your travels, what would that be?

When I traveled to Zimbabwe to run the Victoria Falls Marathon, I was excited to see one of the seven natural wonders of the world. While I will never forget Victoria Falls, I think another experience there had a bigger impact on me. The race helps support the Rose of Charity Orphanage, which takes care of about 70 children. My family scheduled a visit to the orphanage.

When we arrived there, the children had made welcome signs and were all lined up singing for us! After spending some time there, a boy not much younger than I came up and introduced himself and said his name was Gift. He was very friendly and was not wearing any shoes. We had brought an extra 12 | MARCH/APRIL 2015

pair of running shoes, just in case I needed them. But it seemed like Gift need them more than I did. I helped him tie them on, and off he went running around. When I saw him a little later, he was back in his bare feet. He said that he had put them under his bed and was saving them for the kids' race the next day. It is at times like that when I realize how lucky I am.

Which marathon was the best experience for you?

The Swiss Alpine Marathon was a great overall experience. The race was held in Davos, the highest city in Europe.

Just getting there was great because I got to take a train from Zurich up into the Swiss Alps. We decided to get there early so we could acclimate to the altitude and do some hiking and running in the mountains and around the glaciers. The race was a point to point race which took us over mountain passes and Swiss villages. Even

Nik competing in the Swiss Alpine Marathon. BELOW: Posing with his medals after racing on every continent

though it was the middle of summer, it rained the entire race and I ended up covered in mud. I was told I was the youngest finisher in the 29 year history of the race.

What were some of the difficulties or "unexpected" things that came up during the adventures?

When running international marathons, it sometimes seemed as if the running was the easiest part. For my first White Continent Marathon in Antarctica at age nine, we were supposed to fly to Antarctica from Chile to start the race at 5:00 am. Even during summer in the southern hemisphere, the weather can be very unpredictable. The airline decided that the weather looked bad for the whole week and the race might have to be cancelled. We had a window of opportunity to fly in, which allowed us to get in and start running. I was so happy to be running with the penguins!

I stopped to play with them whenever

S I WA PY P A H I NG SO

S N RUNN I U E ENG TO B P THE TH I W I got the chance. But the weather took a turn for the worse. We were told we had to leave Antarctica or we could get stuck there for up to a week. So after running 18 miles, the race director paused the marathon and got us back to Chile to finish the last 8 miles. I was lucky enough to go back last year when I was 10 to run the White Continent Marathon and complete all 26.2 miles on Antarctica.

When you're out there on the course what are you thinking about?

When I am running in a new place, there are always new and exciting things to see. In Antarctica, it was the penguins, and in running in Chile we were on the Strait of Magellan where I was watching dolphins and whales swim by. In Africa, they had armed guards on the course to keep us safe from the wild animals, like elephants, boars and buffaloes. I also like to talk with my Dad about whatever sport season is going on, too.

About the "Million Miles," did you meet someone in need that

inspired you? Doing what you are doing takes drive. Youth Runners want to know what makes you tick.

I have been Running the World for Children since I was nine years old. My grandfather started the charity Operation Warm, and I have been around it my entire life. My dad has also told me stories about the great humanitarian Roberto Clemente, who was also a pretty good athlete. I think that I am fortunate to do what I love for good, and if I can run and help other kids, how great is that?

What's your standard answer to the folks that say you're just a kid, how can you run a marathon?

Now that I have run 14 marathons, I can let my record speak for itself. Anyone wanting to run a marathon really needs to be ready and prepared for the distance no matter what age you are.

Once you have mentally committed to it, you just have to put in the time.

Tell us about an average week of training.

For my first marathon, I followed the standard 16 week program, with four runs during the week and a long run on the weekend. Lately, I have been doing more cross training, like baseball, wrestling, and hockey.

Most everyone has a great idea or thought on how to change

At the finish of the White Continent Marathon in Antarctica

the world or do something better. The hard part is just doing it. What advice do you have or encouragement for other kids on how to get started with their ideas?

You don't have to be big to make a difference! Just start with something that is important to them and stick with it.

Even by helping just one person, you have made a difference.

How do you manage your homework with your running schedule and events?

Now that I am in 6th grade, I am starting to get more homework. I can take it with me or try to do it ahead of time.

We try to arrange the running schedule around breaks from school.

What is an average dinner the night before a marathon for you?

I am a big fan of pizza and garlic bread the night before a race. On the morning of a race, I like Waffatopia waffles.

I drink lots of water and milk.

Any advice you’d like to offer Youth Runners around the world?

Everyone needs to find their own distance. Usain Bolt isn't likely to win a marathon and Meb Keflezhigi doesn't run the 100 meter dash. But winning isn't everything. Do what you love for good. There are no boundaries!

You don't need to be big to make a difference.

YOUTHRUNNER.COM | 13

Ella Donaghu Visualizing her next race Make sure you remember that running ALWAYS should be fun, no matter how competitive you are.

Work hard, and love the hard work.

Desire is what separates the good from the great. “ -Ella Donaghu

Har Rai Khalsa

14 | MARCH/APRIL 2015

YOUTHRUNNER.COM | 15

instagram

fanpage

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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!

YOUTHRUNNER.COM | 17

WINTER MEET HIGHLIGHTS For some winter is a time for off-season training and rest. For others it’s “Indoor Season.” XC is over in December just when the Indoor meets are starting at the Armory in New York and other facilities around the country. Then in February cross country runners who are trying to qualify for the World Championships go to the USA XC Nationals. About the same time outdoor meets are starting up again in warm weather states.

For the photos, videos, stories, and more get over to Youthrunner.com.

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COLUMN 1: Footlocker national Championships

These shots are from the Foot Locker National Championship at Balboa Park, in San Diego, CA. last December. Photos by: Klotz Images

COLUMN 2: The Armory

The New Balance Center or also known as the Armory in New York is home to several Indoor Track Meets from December through March. Photos by: Karthik Adimula – Armory Track

COLUMN 3: Women’s Games

Colgate Women’s Games are awesome with competitive races for grade schoolers on up. Photos by: Karthik Adimula – Armory Track

COLUMN 4: USATF Junior Olympic Cross Country Nationals This is

the USATF Jr. Olympic XC Nationals held at Myrtle Beach, S.C. in December. Each athlete or team qualifies through a State-Association and a Regional meet to move on to the big meet. Photos by: Smotherman Images

COLUMN 5: UAGCTA Indoor Series

The UAGCTA Indoor Series in Pennsylvania always offers some tough competition. In the summer time they also host a Youth Invitational Championship. Photos by: Craig Lewis

COLUMN 6: World Cross COuntry Champs

If you’re a big dog and are trying to qualify for the World Cross Country Championships coming in March at Guiyang, China, then you go to the USA XC Nationals which were in Boulder, Colorado. The USA sends a Junior Team for men and women 14-19 and then a Senior Team . You can see who qualified for the Junior and Senior teams at Youthrunner.com Photos by: Klotz Images

YOUTHRUNNER.COM | 19

WHAT MAKES YOU IN A

ONE MILLION? Congrats to girls on the Run! This spring their 1 millionth girl will register. To celebrate this achievement they are asking current and past participants to answer the question, “What makes you one in a million?� with photos, videos, and stories. The campaign will inspire girls to be confident leaders of their futures. GOTR hopes to reach 2 million girls by 2020.

Girls on the Run is a nonprofit organization that empowers girls to embrace who they are and make a difference in the world. GOTR teaches life skills through physical activity, and community service. Check out their website to find a Girls on the Run location near you. http://www.girlsontherun.org/ 20 | NOV/DEC 2014

Š2014 New Balance Athletic Shoe, Inc.

SMOOTH

BY DESIGN.

With the Fresh Foam Boracay, data-driven design and intelligent geometries combine to create a smooth, continuous ride every time.

THIS IS #FRESHFOAM. THIS IS #RUNNOVATION. YOUTHRUNNER.COM | 21

yr shoe

guide 3 1

2

4

5

Youth runner PICK: For Spring running OUR EDITORS REVIEWED AND TESTED THE LASTEST SHOES IN THE STORES FOR SPRING RUNNING.

By Cregg Weinmann ASICS GT-2000 3

“Fits well overall, nice fit on the heel. Feels true to size. Pretty cushy, better for long runs than for short, fast training.”

Sizes: Men 6–14,15,16,17 (B,D,2E,4E) Women 5–13 (2A,B,D,2E) Recommended for: medium to high-arched feet with mild to moderate overpronation $120

2

ADIDAS ADIZERO TEMPO 7 BOOST

“Fits snug, but roomier than expected. The Boost midsole has a lively feel to it. Comfortable on my long or fast runs. Definitely a well-designed shoe.”

Sizes: Men 7.5–13,14 Women 5–12 Recommended for: medium to high-arched feet with neutral biomechanics to mild overpronation $120

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3

ADIDAS SUPERNOVA GLIDE BOOST 7

“The best thing about the fit is you don’t even notice it—hugs your foot perfectly. The cushioning is fantastic, my best shoe.”

Sizes: Men 6.5–13,14,15 Women 5–12 Recommended for: medium to high-arched feet with neutral biomechanics $130

4

BROOKS LAUNCH 2

“Great snug fit from the heel to the arch, with a wide toebox, I love it!

Good cushioning, but it runs plenty fast. I trained in it on all kinds of runs, and even a few races as well.”

Sizes: Men 8–13,14,15 Women 6–11,12 Recommended for: medium to high-arched feet with neutral biomechanics to very mild overpronation $100

5

BROOKS RAVENNA 6

“Nice secure fit, does a good job of hugging the foot with a smooth interior. Stable feel and good cushiness to the ride.”

Sizes: Men 7–13,14,15 (D,2E) Women 5–12 (B,D) Recommended for: medium to high-arched feet with mild to moderate overpronation $110

Thanks to Cregg Weinmann and our crew of Reviewers

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6

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MIZUNO WAVERIDER 18

7

NEW BALANCE BORACAY

8

NEW BALANCE FRESH FOAM ZANTE

“Fit was good: roomy in the toes, snug heel, no friction problems. The ride was very firm, but the cushioning was pretty good. The shoe rolls well with the foot.”

“Really comfortable shoe to put on. It fits well— snug where needed, roomy where needed.

The run is very smooth and lively for a cushion shoe.”

“Fits like a racer, and is light enough to be a race shoe, but cushy enough to be a day-to-day trainer.

It has been a great performer, and has a key spot in my shoe lineup.”

Sizes: Men 7–13,14,15,16; Women 6–12

Sizes: Men 7–13,14,15,16 (D,2E,4E) Women 5–11,12 (B,D)

Sizes: Men 7–13,14 Women 5–11,12

Recommended for: medium to high-arched feet with neutral biomechanics to very mild overpronation $120

Recommended for: medium to high-arched feet with neutral biomechanics to mild overpronation $120

Recommended for: medium to high-arched feet with neutral biomechanics to very mild overpronation. $100

9

SAUCONY ZEALOT ISO

10

SKECHERS GORUN 4

“The sheath-like construction is snug, and the eyelets on the lacing system are separate, allowing variable adjustment along the length of the foot, which makes for a good fit. Very nice on road and dirt. The tread pattern suits all types of running.”

“The stretchy upper flexes well with the foot, snugs up pretty well, and has enough support.

The ride is pretty smooth and fast, worked well for my faster running.

It has been a good shoe to reach for in my rotation, for a ‘kick up the pace’ run.”

Sizes: Men 7–13,14 Women 5–12

Sizes: Men 6.5–13,14 Women 6–11

Recommended for: medium to high-arched feet with neutral biomechanics to mild overpronation

Recommended for: medium to high-arched feet with neutral biomechanics for faster-paced runs

$130

$120 YOUTHRUNNER.COM | 23

Š2014 New Balance Athletic Shoe, Inc.

SMOOTH JUST GOT FAST.

Fresh Foam gets fast with the Fresh Foam Zante.

Data-driven design and intelligent geometries combine to create a light, fast ride.

24 | MARCH/APRIL 2015 THIS IS #FRESHFOAM. THIS IS #RUNNOVATION.

TIPS FOR

TRAINING

TIPS FOR:

Track And Field

q ASK A COACH WHAT

ARE THE BENEFITS OF DOUBLING VS JUST SINGLING AT TRACK MEETS? Jordo: (1) Makes you tougher, (2)

Helps you continue to keep your volume up during the earlier parts of the season, (3) Helps you get ready for championship racing season when there might be a preliminary round of racing, (4) Helps you try different events and see which ones you like best, (5) Helps gives you more than one shot at a PR during a given meet, (6) Double the races, double the fun!

Coach Bergmann: This benefit of

doubling verses running a single race depends on the team and individual

Jordo Schilit: Professional Athlete

Mike Bergmann: High School Coach

goals. Doubling can be used to help build strength and stamina as well as helping score more points for the team. Running a single race helps when you want to really focus on an effort for that day and get a mark...A single race can help you focus on specific aspects of a race as well. 1600... even splits for each 400...running the final 400 faster....going out hard and steady pacing. Each of these help build a winning strategy to your best effort. The benefits are different as well as the goals.

Mick Grant: Doubling is good if you run something like the 800 and 4x400. It gives a little extra speed development. Make sure you stay loose and hydrated.

Mike Fleming: My coaching advice

is based on focusing where your training progression is at any point in the season. What is your goal for the meet? Have you done the necessary distance/ repeats etc. to handle

Mick Grant: Youth Coach

Mike Fleming: Middle School Coach

this workload? Is it for a training run, junk mileage, warm down? Is it beneficial to your long term development or is it for scoring points for the team/coach? These are questions you need to ask your coach and decide what is best for your long term athletic development.

Ultimately there is a high amount of injury risk involved in running two hard races in one meet. I would advise focusing on what you want to accomplish and then run the other race comfortably hard. Stay consistent in training and don’t risk losing all the hard work you have already put in.

WANT MORE? Go to “ASK A COACH” at Youthrunner.com for more great answers from these coaches.

YOUTHRUNNER.COM | 25

Smotherman Images

You’re always competing to beat your own times and contributing to the overall team scores. Should you stay with just one event or double up?

New from Human Kinetics

Larry Greene and Russ Pate digest the latest research to present plans and guidelines on customizing training programs for individual runners. They address a variety of topics such as physiology & development, nutrition, running technique, common injuries, and more; making Training Young Distance Runners the most complete and current training guide in the sport!

Leading USA Track and Field coaches present event-specific technical instruction and training regimens in this official level 1 text of USATS’s coach education program.

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The Premier Publisher for Sports & Fitness

THE SPIRIT RUN by: Yasmine Diara The 32nd annual Newport Mesa Spirit run will be held on March 15th 2015 at the Fashion Island Shopping Center in Newport Beach.

This event has come to be a family favorite for all Southern California locals since the event promotes keeping the healthy spirit alive for future generations. Races include 5ks, 10ks, Youth Mile Races, and a Toddler Trot for those future runners.

This Run is a full fledged community event.

The Newport Mesa Unified School district is heavily involved and provides students with scholarships and bus transportation; some students otherwise may have not been able to participate. The NMUSD has launched several running programs and training sessions at local schools in honor of this community supported event. Cash prizes, medals, gift certificates to local businesses, and various other prizes are awarded to participants who successfully complete the course. In addition, there’s also a delicious pancake breakfast offered at an especially low price for all runners.

Youth Runner Magazine is a proud sponsor of the “Youth 5K Run” seeing as they’ve pro-

duced some top distance runners in the past.

One of these top runners was Philip Rocha, who made the Youth Runner cover a couple years ago. The best in the area are expected to come out this year.

Newport-Mesa Spirit Run, Inc. (NMSRI), the 501(c)(3) that presents Spirit Run, Also, donates its net proceeds to benefit education in the local public schools.

submit an

athlete

Avery Lewis She Is Super Fast!

Philadelphia’s Avery Lewis, who set a new Elementary A division 55 meters record on her 8th birthday at the 2013 Colgate Women’s Games, returned to break her own record exactly a year later on her 9th birthday!

Avery also broke the 200 meters record, with the fastest times in 41 years! Her 55 meter time was 7.75 and the 200 meter time was 28.09. Yikes!

Avery plays the piano, she is a Girls Scout, loves Math and Gym, and her favorite food is Mac & Cheese. Before a race she does drills, stretches, and works on getting out of the blocks quickly.

Says to other track girls, “Stay focused, stretch right, work hard, eat bananas, drink a lot of water and Have Fun!” Sounds like good advice.

YOUTH RUNNER top-DOG OF THE MONTH Silver Medalist

Addison Hendricks , 16 Pensacola Florida

Espen Lehnst , 10 East Lansing Michigan

Jennie Petrash , 16 Winnipeg Manitoba

In January Addison made his way over to a 48 hour race called the “Wildcat” to log in 130.27 miles.

You heard it right, this kid ran over 130 miles in 48 hours which earned him an American Record for 16 year olds. Awesome!

Pint Sized Harriers team member Espen won the USATF Junior Olympics XC Nationals in Myrtle Beach. He ran the boys 9-10 year old 3k race in record time of 10:23. Plus won a string of other meets last fall. He also plays soccer and basketball for his 5th grade teams at school.

Jennie was the 2014 Silver medalist at the Canadian Cross Country Championships. She was also the Canadian Midget 1200m Champion and silver medalist in the 2013 2000m and a bronze medalist at Hershey in 1600m in 2012.

ARE YOU A yr-kid?

Let us know what makes you a Youth Runner. Submit an Athlete at: youthrunner.com/ events/athlete/ submit

YOUTHRUNNER.COM | 27

Kharthik Adimula and Lem Peterkin

TOP DOG OF THE MONTH

Smotherman Images

World Record Holder

Learn the

Event basics of the Triple Jump Three set three steps are required in every jump

HOP After picking us speed through a full sprint along a runway use your lead leg to propel yourself forward leaping from the ground.

Keinan Briggs coaches Triple Jump for the LEAP SQUAD Track Club.

Keinan Briggs

What Is the Triple Jump anyway? to the other leg trying to cover the same distance, then jumps again into the sand pit all in one non stop motion. The total distance is measured from the first jump to the landing in the pit.

The triple jump is introduced to athletes at the age of 13 because of the complexity of

USA Youth Triple Jump Records Age Group

Girls

Boys

13-14

11.92m

13.43m

15-16

12.94m

15.08m

17-18

13.01m

16.72m

28 | MARCH/APRIL 2015

the event and the physical demand.

Don’t let the distances below scare you away, once you understand how to triple jump its like riding a bike without hands. Girls, distances of 24 feet and boys distances of 30 are a good starting point.

SKIP As you first touch the ground continue your forward momentum by skipping with your alternate leg leading.

Q: Any Tips For a New Jumper?

My tips are simple, start slow, watch videos, train for physical strength, and get comfortable with your body movement. Take your time and spend 4- 6 weeks working on your physical conditioning. Also check out my Instagram series Training Tip Tuesday @keinanbriggs and check out my questions and answers on the “Ask a Coach” section at Youthrunner.com

JUmP As you reach the ground one last time leap into the air with one final burst and sail into the sand pit (See photo above) to receive a mark for distance.

Smotherman Images

Maybe you’ve tried the standing long jump in P.E. class or the running long jump on the track but always wondered about the triple jump. The triple jump is also known as the “hop, skip, and jump.” An athlete gathers speed on the runway then jumps from one leg, landing on the same leg several feet away, then jumps

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INVITATIONALS MARCH 28-29th LAS VEGAS HEAT INVITATIONAL, LAS VEGA, NV APRIL 19-20TH 50TH ANNUAL PHOENIX INVITATIONAL, AZ APRIL 19TH YOUTH CHALLENGE SERIES, MANHATTAN, NY APRIL 25-26TH RISING STARS INVITATIONAL, FONTANA, CA MAY 2ND WINGS OF OMAHA, OMAHA, NE MAY 4TH NJ STRIDERS, HACKENSACK, NJ MAY 10TH LINCOLN YOUTH TC, NEBRASKA WESLEYAN MAY 18-19TH NORTHWEST FLYERS, KLEIN, TX MAY 16-17TH 3M INVITATIONAL, UNION CITY, CA

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A new kind of crazy has arrived.

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