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Club WE RUN THE NATION! RRCA.org Running Fall/Winter 2012 ABIYOT ENDALE 2012 RRCA National Marathon Champion www.brightroom.com NON PROFIT ORG U.S. Postage PAID Permit #351 Bolingbrook, IL Personal Safety: Are YOU Prepared? Working With Beginning Runners Meet the Newest Class of Roads Scholars ®
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Page 1: Club Running

ClubWE RUN THE NATION!

RRCA.org

RunningFall/Winter 2012

ABIYOT ENDALE

2012 RRCA National Marathon

Champion

www.brig

htroom

.com

NON PROFIT ORGU.S. Postage

PAID

Permit #351Bolingbrook, IL

Personal Safety: Are YOU Prepared?

Working With Beginning Runners

Meet the Newest Classof Roads Scholars®

Page 2: Club Running

ASICS.COM

2012. THE YEAR OF NEW PERSONAL BESTS.THE RE-ENGINEERED GT SERIES™.A twelve-time Runner’s World ® award winner and the ultimate shoe for the long run.

Page 3: Club Running

ClubRunningWE RUN THE NATION!

Executive Director’s Letter

CONTENTS

4

RRCA Members Share5

6 Health & Safety Spotlight

RRCA Member Spotlight11

Personal Safety: Are You Prepared?Running Strong on the Paleo Diet

Conquering Your Greatest OpponentThe Bridge of NarcissusRRCA Members ‘Doing Good’

Youth Running Shoes

RRCA Champs Spotlight

26

Shoe Review

21

Fall/Winter 2012

ING Hartford Marathon Oil Creek 100-Mile

Working With Beginning Runners

28

RUN@WORK Day & RUN@School DayRRCA Web Poll

Outstanding Beginning Running ProgramPhysically Challenged Athlete of the Year Category Established

2012 National Event Shirt Contest

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Fa l l /W i n t e r 2 0 1 2 ClubRunning • 3RRCA . o r g

RRCA Training Tips30

RRCA Awards Spotlight

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2012–2013 RoadsScholar® Class

We Could All Use A LittleMore Common Dense!

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4 • ClubRunning Fa l l /W i n t e r 2 0 1 2 RRCA . o r g

Executive Director’s Note

ClubRunningFall/Winter 2012

www.ClubRunning.net

ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive DirectorJean Knaack

RRCA PresidentDavid Cotter

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor

Christine Johnson, [email protected]

DesignerAlex Larsen

PhotographersVictor Sailer www.PhotoRun.net

www.BigStockPhoto.comwww.Brightroom.com www.Istockphoto.comCindy BaswellVicky Boyd

Memphis Runners Track ClubMatt MendelsohnLee Ann ReinersEvan Thomas

ProofreaderRed Ink Editorial Services, Madison, WI

Pre-Press/PrinterW. D. Hoard & Sons Co., Fort Atkinson, WI

RUNNING NETWORK LLCAdvertisingLarry EderPresident

phone: 920.563.5551 x112; fax: [email protected]

Advertising Production ManagerAlex Larsen

CounselPhilip J. BradburyMelli Law, S.C.Madison, WI

w w w . r r c a . o r gw w w . r u n n i n g n e t w o r k . c o m

w w w . s h o o t i n g s t a r m e d i a i n c . c o m

Member of

ClubRunning is produced by Shooting Star Me dia, Inc. for publisher Running Network LLC, P.O. Box 801,Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at theemail address in the sidebar (right).

Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher as-sumes no responsibility or liability for content of paid advertising and reserves the right to reject paid adver-tising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will behonored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Copyright © 2012 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.No part of this publication may be repro duced in any form without prior written permission of the Publisher.

We recommend, as with all fitness and health issues, you consult with your physician before institutingany changes in your fitness program.

Let Us Hear From You!ClubRunning welcomes your suggestions, comments, and questions. Direct them to [email protected]

Address Changes/Missing IssuesPlease visit www.rrca.org/publications/club-running/ about address changes, duplicate mailings, or missingissues. Please include both old and new addresses.

The Independent Running Retailers Association (IRRA), thetrade association for specialty running retail stores, has declared November Running Safety Month. We applaud the

IRRA for working with its member stores to encourage runners’safety. Since the early 1980s, the RRCA has been promoting runners’ safety tips. It’s great to see our tips regularly shared by other running organizations. We strongly encourage our membersto promote our safety tips, which can be found online atwww.rrca.org/education-advocacy/rrca-general-running-safety-tips/

As more and more people come to running as a healthy lifestylechoice, there’s an ever-growing need for those involved in the

leadership of the sport to promote safe running. As a runner, please share the RRCA tips withfriends and family and lead by example. If you’re a club leader or race director, please postour safety tips on your website. Talk with members and make safety announcements duringevents and at event expos.

On page 6, we are sharing an important safety interview that all women should read.While running is generally a safe sport, women need to be especially mindful about their personal safety while on the run. And as a female runner and a mother myself, there’ssomething I simply will not do on the roads or trails: I won’t run with headphones.

As we move into the time of year where there are fewer daylight hours, we hope all ofour members will take every effort to make personal safety while running their top trainingpriority.

—Jean Knaack

Jean Knaack

ClubRunning is a complimentary publication made possible by our advertis-ers and created through a partnership between the Road Runners Club ofAmerica (RRCA) and Running Network LLC. You’re a member of your localrunning club and your local running club is, in turn, a member of the RRCA.

ClubRunning

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On the Cover: Abiyot Endale claimed the2012 RRCA National Marathon title at

the ING Hartford Marathon.

See story on page 21.

www.Brightroom.com

Page 5: Club Running

RRCA Members Share

Fa l l /W i n t e r 2 0 1 2 ClubRunning • 5RRCA . o r g

Be Part of Our RRCA Facebook Discussions by visiting us at www.facebook.com/Roadrunnersclubofamerica andhelp us reach our goal of more than 5,000 Facebook fans by invitingyour friends to “like” the RRCA on Facebook.

What is your favorite time of the dayto run?

Votes 0 50 100 150 200 250Votes 0 50

In the morning before work or school starts. 57% (210)

During lunch time. 2% (9)

Immediately following work or school. 29% (105)

Late in the evening before going to bed. 11% (41)

We invite our readers to participate in the RRCA website polls atwww.RRCA.org

Total Votes: 366

Find us on Facebook,

Twitter, and YouTube!

RRCA.orgWebsite PollRUN@WORK DayHighlights On Sept. 21 across the nation, the RRCA promoted the 7th AnnualRUN@WORK Day and the inaugural RUN@School Day. The goalof both events is to encourage adults and children to get 30 minutesof exercise daily, in accordance with the Physical Activity Guidelinesfor Americans, either before work/school, during lunch, or immedi-ately following work/school. RUN@WORK Day also encouragescompanies to help employees schedule time for physical activity.Events were held around the country, and we are happy to highlighta few of them here. Save the date for 2013’s RUN@WORK Day andRUN@School Day: Sept. 20!

Houston, TXLandry’s Inc. hosted two Urban Adventure Run/Walks onRUN@WORK Day, one before work and one after work. They wereheld at its corporate office located in the heart of Houston’s Gallerianeighborhood. Landry’s Inc. is the owner and operator of more than400 properties, including 40+ unique brands such as Landry’s SeafoodHouse, Chart House, Saltgrass Steak House, Bubba Gump ShrimpCo., Claim Jumper, Morton’s The Steakhouse, McCormick &Schmick’s, and Rainforest Café.

Salem, MASalem’s RUN@WORK Day was hosted by Mayor Kimberley Driscoll;Salem Parks, Recreation & Community Services; and the WickedRunning Club. The event consisted of a 3.1-mile fun run from SalemCommon to the Salem Willows and back. Salem was designated anRRCA Runner Friendly Community in 2011.

Birmingham, ALMore than 30 employees of a local law firm hit the streets of downtownBirmingham, participating in a national event that promotes fitness inthe workplace. Lawyers and others from the Birmingham office ofBaker, Donelson, Bearman, Caldwell & Berkowitz PC ran or walkedeither a 3-mile or 1-mile course as part of national RUN@WORK Day.The firm has many seasoned runners, including five who were trainingfor the New York City Marathon. To assist first-time runners, the firmbrought in local running coach Danny Haralson.

Tulsa, OKFleet Feet, Tulsa joined the Williams Route 66 Marathon and BlueCross & Blue Shield of Oklahoma to celebrate RUN@WORK Dayon Friday, Sept. 21. Lunchtime runs were hosted at Fleet Feet BlueDome and Fleet Feet KingsPointe.

Dallas, TXTo celebrate RUN@WORK Day, Luke’s Locker offered two free entriesto the Luke’s Training Program for a nominator and one of their

coworkers based on a story submitted on a Facebook page. Back of MyFeet–Dallas started the day with a morning run, and BNSF Railwayemployees enjoyed a lunchtime run.

Arlington, VAIn celebration of the first national RUN@School Day, held in con-junction with RUN@WORK Day, RRCA program coordinatorAlyssa Evering and RRCA executive director Jean Knaack launcheda Friday afternoon running club at an Arlington public school. Morethan 300 kids ran between 1–2 miles during their afternoon recessperiod.

Page 6: Club Running

Your City, USA – A female jogger in (Your City)was attacked today by an unknown assailant. Sheis in critical condition in a local hospital. Citypolice are on the lookout for …

We hear these headlines all too often. [Atrunhers.com] we’re on a quest to help lead theway in getting women’s safety education out toas many women as possible. We have and willcontinue to feature articles and hold forums onwomen’s safety, bringing in experts to helpkeep us informed and more prepared.

Many of our women cover moreground—literally—than most other women ina given city. We are out running and walkingearly, late, and whenever we can fit somethingin around our busy schedules. We are out andabout shopping, running errands—you momsare shuttling kids to/from activities. Everyoneis crazy busy—go, go, go! How many times inthese hectic days have you stopped to considerhow safe you are? Are making yourself an easytarget for an attack? And what you would do ifthe unspeakable does occur?

The statistics on violence and sexual assaults against women are easy to find; it’sstaggering. Enter Jennifer Gray, women’ssafety expert.

We are excited to partner with Jenniferand Redline Gracie Jiu Jitsu to talk aboutthe issues, to help you get a better understanding of how attack targets areselected, and most of all, to make youmore aware and encourage you totake more unnecessary risk out ofyour day-to-day routine. So, tobegin our work with Jennifer, weasked a few questions:

Runhers: Briefly, tell us howyou got started in the field of martial arts and, morespecifically, in your passion toprovide women self-defenseeducation and training/tech-niques?

Jennifer Gray: I never really knewwhat martial arts was until I met myfiancé. I was 24 and snagged this greatguy, who happened to be the ownerand lead instructor of a martial arts school. A fewweeks into our relationship,he invited me to try aclass. At the time, I was

in a very bad place. My world was crashingdown on me and, to be honest, I can’t believeI made it out alive. I hated myself, I had noself-worth, and I surrounded myself with verybad people. Now, it’s quite the opposite.

In the beginning of my jiu jitsu career, ateenage boy came into the gym; he was proba-bly about 60 pounds heavier than me. Usuallyeveryone went really light with me being thatI was the only female in the place—plus, I wasnew. When that timer started, he had me onmy back, holding me down with all his weight,his upper body smothering my face making ithard to breathe. He held me down the entirefive minutes. When the timer finally went off,I went straight to the ladies’ room and juststarted crying. I felt powerless, scared, and a lit-tle embarrassed. I’ve never been held down likethat and I had nowhere to go. I dried my tears,

tightened my belt, and got back on the mat.That was the day that jiu jitsu changed

my life. I didn’t give up. I kept going to class,and I got better. I am now an instructor andteach women’s self-defense weekly. I learnedthat there is a solution, and that has never happened to me since. What seemed to be animpossible situation for me to get out of turnedme into the person I am today. I like to say,“When life is 170 pounds of pressure holdingme down, if I keep fighting, eventually I willend up on top.”

It seems more and more women are being assaulted, attacked, and/or raped these days,and the attackers are becoming more andmore bold. Is it really becoming an epidemicfor women?

JG: I guess you could say that. It seems tooccur in the news more often these

days, but that’s not to say ithasn’t always been

there, and

6 • ClubRunning Fa l l /W i n t e r 2 0 1 2 RRCA . o r g

Breaking NewsPersonal Safety: Are You Prepared?By Team runhers (Reprinted with permission from www.runhers.com)

Health & Safety Spotlight

www.Bigstockphoto.com

Page 7: Club Running

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Page 8: Club Running

Personal Safety continued

Health & Safety Spotlight

8 • ClubRunning Fa l l /W i n t e r 2 0 1 2 RRCA . o r g

we are just now hearing more about it becausewomen are speaking out more. Studies show thatfewer than 50 percent of women who are rapedfile a report because they are scared or think it istheir fault. On college campuses, recent studiesare suggesting that up to 90 percent of rapes areunreported. The crime rate is going up, and ourcity is growing, so the number of attacks rising isto be expected.

As you know, most of our women are trying tolead as active a lifestyle as possible. We encouragethinking safety all the time. What are some ofthe main things women should focus on as theygo about their day?

JG: Predators are looking for the easiest, weakest,unsuspecting target. Look at everyone you see.Make eye contact. Don’t look away if some guy ischecking you out. We are women, and we have adeath stare. Use it—it works every time. Theydon’t want you to know they are looking at you,and most of the time we put our heads down andturn away because it is uncomfortable. If it’s un-comfortable, it’s inappropriate. When you boldlylook them in the eyes and give them a little lookthat tells them, “Hey, I see you, Creeper,” theylook away every time.

We mentioned some running-specific tips forwomen in a recent post—there have been recentattacks on women in the community who wererunning alone at night. Here were our tips:

• Think safety before you run;• Be smart. Common sense really does goa long way when it comes to safety;

• Run with a friend(s);• Be completely aware of your surroundings, and run in open areas;

• Let people know exactly where you are running and for how long;

• Don’t run with your music at night;• Run in well-lit and familiar areas;• Carry your phone; and• Wear bright reflective clothing.

What else would you advise them to be thinkingabout?

JG: I would agree, and most importantly, if theyare running at night or early in the morning whenit is still dark, find a running buddy. Runners getattacked from the back because the assailantknows you can’t see them—it’s one of the mostcommon ways an attacker subdues his target. Iwould also recommend taking a self-defense classto know how to defend yourself before going outin the dark alone. Self-defense starts way beforethe attack.

Attacks happen many times without warning. Ifthe unspeakable ever occurs, how do we keep ourheads about us, and what are a couple of thingswe must remember?

JG: The assailant’s objective is to find an unsus-pecting target, subdue them, exhaust, and thencarry out the assault. If you are being attacked, itis probably not the first for the attacker. You de-plete your energy by kicking, screaming and fight-ing to get away, and he expects that. If you can getaway, that is the best outcome. However, if youcan’t, there is a strategy to employ here, as well.

In the program I teach, we use what is calledthe “False Surrender.” Once the assailant has uson the ground, the last thing you want to do isfreak out. Stay calm, breathe, and say, “I give up;I will do whatever you want.” At that moment,the attacker thinks, “OK, she’s done fighting,” andhe changes his approach. He no longer has to fightto hold you down. That’s when we take advantageof that time while his thought process is changingto execute an escape, joint lock or a choke hole toput him to sleep. So you really have to get into themind of the attacker and use his motive againsthim. It’s very empowering knowing you can chokesomeone to sleep with your legs by using propertechnique.

Is there anything else you would want us toknow?

JG: Be prepared for anything. Know that there isa solution out there, and you are worth defend-ing. You can avoid being a target, and you should.We shouldn’t have to be scared every time we walkout the door or go jogging at night when it’scooler. Women always will have a disadvantageagainst a man. Ignoring the facts does not makeyou less of a target. Level the playing field andlearn how to defend yourself today.

Education and having a plan [are] vital toyour safety.

Reprinted with permission from www.runhers.com

runhers is a dynamic and creative women’s lifestyleorganization for women of all ages and abilities. It isbuilt on the belief that women must move to live ahealthy, balanced lifestyle. If you can imagine a better you, we can help you create it. Through therunhers and walkhers lifestyle, we’ll help you be thebest you with our lifestyle programs, trainings, creative forums, entertainment & amazing events.runhers’ purpose is to surround you with incredibleinformation, support, and a host of lifestyle solutionsas you create your life, your way. Learn more atwww.runhers.com

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Health & Safety Spotlight

By Marie Spano, MS, RD

Running Strong on the Paleo Diet

Are you tempted by the promises of thePaleo diet? If it worked for your ances-tors, who hunted and gathered their

own food, then the modern-day version of thisdiet may be right for you, too. The philoso-phy of the Paleo plan is simple: We should eata diet that we are genetically adapted to.Therefore the bulk of your diet should com-prise fresh fruits and vegetables, lean meats,and seafood.

Eat like your ancestors from thousands ofyears ago and you’ll consume considerably lesssaturated fat, salt, alcohol, sugar, and carbo-hydrates than from our typical Western diet.You’ll also eat more of several nutrients that

many of us fall short on: fiber, certain vitaminsand minerals, and omega-3 fatty acids. Andthough this eating plan contains fewer carbo-hydrates, you can run well and get the nutri-ents you need with some careful planning.

The authors of the Paleo diet suggest eating like a caveman 80% of the time will improve your health. And it will. After all,you’ve just cut out all alcohol, junk food, overcooked foods that contain potentially cancer-causing compounds, and a number ofother foods that may bother your gut. Andwith the 80% rule, you can adapt this diet tofit your sports performance needs.

So, how do you run on the caveman? Plan

your carbohydrate intake before, during, andpost-race. Decades of research indicate thatyou’ll run better if you give your body its preferred source of fuel—carbohydrates. Youcan do this by loading up on lower fiber fruitsand starchy vegetables pre-run (baked potato,anyone?), applying the 80% rule during yourlong runs and consuming the gels, sportsdrinks, and other carbohydrate-electrolyte–richproducts you need to keep going, and then eating a healthy fruit-and-vegetable–rich mealafter you finish. (Don’t forget the protein inthis post-race meal to help build and repairmuscle.)

If your calorie needs are high, you mayfind that you need to eat more food to main-tain your weight and performance, but it canbe done (especially since this diet does allowlimited quantities of nuts and oils).

And finally, how can you ensure you aremeeting your nutrient needs (calcium and vitamin D in particular)? This is one contro-versial point about the Paleo diet, but nationwide survey data indicate that mostAmericans aren’t meeting their nutrient needswith their current diet. To be sure you’re getting what you need, eat a wide range offoods and carefully eat the bones in some fish(your ancestors probably did this!)—you’ll getmore calcium and vitamin D. And go aheadand apply that 80% rule and pick up calciumand vitamin D–fortified milk, soy, almond,rice or coconut milk.

Reference: Am J Clin Nutr 1994;59:1238S-41S.

Marie Spano, MS, RD, CSCS, CSSD is one of thecountry’s leading sports nutritionists. She combinesscience with practical experience to help Olympic,professional, and recreational athletes implement cus-tomized nutritional plans to maximize athletic per-formance. Spano is the sports nutrition consultantat Competitive Edge Sports and runs Spano SportsNutrition Consulting.

10 • ClubRunning Fa l l /W i n t e r 2 0 1 2 RRCA . o r g

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On July 12, 2012, I attended the UnitedStates Olympic Hall of Fame (“HOF”)Induction ceremony in Chicago.

Among the inductees to the Class of 2012 wasDan O’Brien, an American Olympian who wonthe gold medal in the men’s decathlon at the1996 Atlanta Summer Olympics. O’Brien’sjourney to his gold medal at Atlanta serves as inspiration for all of us.

In 1992, O’Brien was widely regarded asthe best decathlete in the world and was favoredto win the gold medal at the 1992 BarcelonaSummer Olympics. He suffered a monumentalsetback, however, in the eighth event, the pole

vault, at the American Olympic Trials in June1992. After passing at the first four (lower)heights, he entered the competition at 15 feet, 9inches and failed to clear the bar on all three attempts. As a result of his “no height,” he failedto score any points—a deficit he couldn’t over-come—and didn’t make the 1992 U.S.Olympic team.

Most ordinary people would have beendevastated by this setback and given up. O’Brien,however, is no ordinary person. In his acceptancespeech at the Olympic HOF Ceremony inChicago, he spoke tearfully about the disap-pointment he battled during the four years between the 1992 Barcelona Summer Olympicsand the 1996 Atlanta Summer Olympics. Hestruggled to turn the lemons of disappointmentinto the lemonade of motivation. He had to conquer his greatest opponent—himself. Henever gave up on his dream of winning an

Olympic gold medal, and in 1996, he fulfilledthat dream. He made the U.S. Olympic team,competed in Atlanta, and won the gold medalin the men’s decathlon convincingly.

We ordinary runners would be well servedto take inspiration from O’Brien’s story, espe-cially when we’re running in a race and reach atough patch. On Aug. 12, exactly a month afterthe HOF ceremony, I was standing on the men’sOlympic marathon course at the LondonOlympics with fellow Ann Arbor Track Clubmembers Gary Morgan and Behnam Kamrani.We marveled at the speed with which each runner passed us en route to the finish line. At

one point, we noticed thattwo of our renowned Amer-ican marathoners, RyanHall and Abdi Abdirahman,had dropped out of the race.

We later learned that each had sustained an in-jury—Hall to his hamstring and Abdirahmanto his knee—that was serious enough to warrantdropping out of the race. I cannot say whetherthey should have persevered and not droppedout. Clearly, with no chance of winning a medal,they were thinking about their livelihood as pro-fessional runners and the specter of not beingable to compete in future races if they aggravatedtheir injuries by continuing.

The Olympics are different, though. Wesaw runners from other countries who had nochance of making the podium but, unlike Halland Abdirahman, were able to persevere and fin-ish their marathon long after the top runnershad crossed the finish line. Some were jogging.Some were limping. Some were even walking.Still, they finished, and the throngs of spectatorsalong the course applauded them for making theeffort to conquer their pain and finish the race.

The effort of these less renowned runnersreminded me of a story about John StephenArkwari, a Tanzanian runner who competed inthe men’s marathon at the 1968 Olympics inMexico City. In the early evening on Oct. 20,1968, as the sun dropped below the horizon,Arkwari painfully hobbled into the OlympicStadium—the last runner to finish the men’sOlympic marathon. He was in bad shape butstill able to make progress in what I call the “sur-vival shuffle.”

The winner of the marathon, MamoWolde of Ethiopia, had already been crowned,and the victory ceremony was long finished.Hardly anyone was left in the Olympic Stadiumto witness Arkwari’s finish. Bud Greenspan, therenowned Olympic documentary filmmaker,noticed Arkwari agonizingly finishing andwalked over to ask him why he had continuedthe grueling struggle to the end when he had nochance of winning a medal. The young manfrom Tanzania answered softly, “My country didnot send me 9,000 miles to start the race. Theysent me 9,000 miles to finish the race.”

It is said that effort is the commitment inseeing a task through to the end, and not justuntil we are tired. Life presents us with manydifficult challenges. To overcome these chal-lenges and get to the finish line of our race, weshould always give our greatest effort. Like DanO’Brien and John Stephen Arkwari, we have toconquer our greatest opponent—ourselves.When we do so, we will be happy, and poets willsing of us, too.

This article first appeared in the Ann Arbor TrackClub’s newsletter, The Streak. Reprinted here withpermission.

Fa l l /W i n t e r 2 0 1 2 ClubRunning • 11RRCA . o r g

Ialmost came to a stop; I had little choice.Over 5 miles into the Fort Worth Mayfest10K, as I was working to close the gap with

the runner ahead of me, the course crossed abridge. An obstructed bridge—obstructed bywalkers. Shoulder to shoulder and many rowsdeep, they formed a no-passing zone.

You see, the event’s 5K and 10K racesstarted and finished together, with the 10Kcourse taking a detour before rejoining the 5Kroute for the final 2 miles. That resulted in thelead 10K runners having to work, weave, andsqueeze through a dense pack of 5K walkers onthe way-too-tight Trinity Trail. For much of the

time, the 10Kers could slide over into the grassbeside the trail and get by. That is, until wecame to the bridge.

At the bridge, there was no option to stepto the side, as on each side was a steep dropinto the murky waters of the Trinity River. (Itwas a hot day, but not hot enough to make thatsound like a good idea.) My progress halted. Ibegan gasping, “Excuse me”—I resisted the desire to say something more pointed—whileelbowing my way through the crowd. Sureenough, I crossed the bridge quickly and wasable to continue my unsuccessful pursuit of thenext runner. Upon finishing, I wasn’t upset.

My time was lousy anyway, and a few secondslost at the bridge made no difference.

Scenes like this have become common, asgreater numbers of events have 10Ks and 5Ks, aswell as marathons and half marathons, finishingtogether, merging the front of one pack with theback of another. The result is frustration fromthe latter group and annoyance from the former.The problem is largely an outgrowth of the popularity of road racing. Each year, race participation continues to grow and eventuallyrace courses that were once adequate becomecrowded beyond their breaking point.

RRCA Member Spotlight

Conquering Your Greatest Opponent: YourselfBy Mitchell Garner, RRCA Vice President

“Yet those persons are happy and poets sing of them

who conquer with hand and swift foot and strength.”

—Pindar, Greek poet, 500 BCE

The Bridge of NarcissusBy Mark Miller

continues next page

Page 12: Club Running

RRCA Member Spotlight

We know that running raises millions and millions of dollars every year for charitablepurposes, from disease prevention and awareness to helping animals in shelters to supporting athlete development and so much more. In this new section of Club

Running, the RRCA will feature stories from around the country of RRCA members “doinggood.” Doing good goes beyond just raising money for charities. Doing good promotes runninglocally while engaging runners in civic involvement to improve communities and the quality oflife in those communities. In this feature debut, the RRCA congratulates the Spa Pacers in HotSprings, AR for Doing Good.

More than 25 Spa Pacers members participated in the 2012 Great American GreenwayClean Up on the Hot Springs Creek Greenway Trail. This clean-up project was a joint effort bythe City of Hot Springs, the Hot Springs/Garland County Beautification Commission, the HotSprings Friends of the Parks, and the Hot Springs National Park Rotary Club.

There are a few issues at play. Course de-sign is one: Having two race distances finishtogether is a matter of convenience for race organizers (fewer street closures, less policepresence required), but an obstacle to racers(35-minute 10Kers and 35-minute 5Kers competing for limited space).

More important and more personal arethe issues of selfishness and entitlement. I’vewitnessed members of both groups—the back-of-the-packers being passed and the front-of-the-packers trying to pass—express frustrationat each other (I’ve only witnessed this, you understand …). Both parties feel that they’vepaid their entry fee and have the right to bethere, regardless of how it impacts anyone else.Been there; guilty.

The presumption that others should clearthe way is ubiquitous and not limited tocrowded race courses. Have I not had similarfeelings at work … in rush hour traffic … inline at the grocery store? Surely my time andmy agenda are just a shade more importantthan anyone else’s, right?

I am, at times, a modern descendant ofNarcissus, the figure from Greek mythology.

The poet Ovid wrote the story of Narcissus,who gazed into a reflecting pool and fell in lovewith his own image. A funny thing happened,though, as he looked ever more intently intohis reflection. As he drew nearer, his reflectionwould evade him. The more he longed forhimself, the more he lost himself, and eventu-ally, unable to leave the presence of his ownlikeness, he died.

That’s the way pride works. That’s theway my pride works. And does it ever work!My pride just kills me. It seems strange to castpride in such a negative light, largely becausethe word has lost its impact in modern Eng-lish. We tell someone, “I’m proud of you”when we really mean, “I’m happy for you.” Wesay, “Take pride in your work” when we actually mean, “Show integrity in your work.”In its original context, pride is akin to arrogance, vanity, or conceit. In this sense,pride is always unseemly, always distasteful,and ultimately, destructive. And it’s all over me.

I am a fan of the popular “I Am Second”movement that encourages people to put Godand others ahead of themselves. The messagepopulates books and billboards. I even have the

little plastic bracelet. Liking the idea and living the ideal are two different things. Merelyliking an idea is cheap and easy, akin to “liking” a Facebook page. Practicing the ideal isimmensely harder and can be terribly painful.Much as we discover during a challengingworkout, it hurts to change. As we find afterthe workout, we’re better because we hurt; improved because we are changed.

We all desire clear race courses to pursueour goals, unobstructed by crowds. Hopefullyrace organizers and racers can work together tofind solutions while remaining respectful ofand courteous to all participants, fast and slow.Moreover, I hope that even as I aim for firstplace in foot races and other pursuits, I am ableto step away from the bridge of Narcissus longenough to remember than I am at my bestwhen I am second.

Mark Miller was the RRCA’s 2010 Club Writerof the Year. His home club is the Lake GrapevineRunners & Walkers in Grapevine, TX.

RRCA Members ‘Doing Good’

Do you have a Doing Good story about your local running club or event

that you’d like to share? Send your story to [email protected]

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Scott BauhsBauhs mostly flew under the radar through his high school career at San Ramon Valley HighSchool in Danville, CA, but peaked at the very end of his career with a 2nd-place finish at thedeep California state meet with a 9:09 PR in the 3200m. After graduation, Bauhs attendedChico State University where he won three NCAA Division II titles (10,000m, 5000m, andcross country) and set the NCAA Division II record at 10,000m (27:48).

Since leaving Chico, Bauhs has qualified for participation at the World Championships inthe half marathon, cross country and in the 10,000m on the track. Despite Scott’s success, hefell victim to a tough running shoe contract market when he lost his contract with adidas fol-lowing the 2011 season.

Bauhs’ 2012 season started with a big 1:01:30 PR in the half marathon, and he placed 3rdat the Aramco Houston Half Marathon, but injury problems left his London Olympic dreamsunfulfilled. He is now looking to move to the marathon with a debut planned for this fall’s NewYork City Marathon.

“I am very pleased to accept the RRCA’s Roads Scholarship,” said Bauhs. “The RRCA isan amazing organization, having supported the sport for over 50 years, and to have them investin my future is a great honor. RRCA’s support will be very helpful as I continue to train attackl[ing] the marathon.”

Lauren KleppinKleppin took her first steps into the running world under South Milwaukee Middle Schoolcoach Bob Dennis, falling in love with cross country in the 8th grade. She went on to competefor South Milwaukee High School under the guidance of head coach Stan Druckrey and even-tually snuck her way onto the strictly divided men’s track team (for some quicker-paced work-outs), gaining additional guidance from coaches Michael Gaynor and Paul Hiegel. The threecoaches helped Lauren achieve an undefeated cross country season her senior year, capped bywinning the WIAA Division I State Cross Country Meet and, in the process, breaking schoolrecords in the 1600m (5:02), 3200m (10:57), and cross country distances. The school districtnamed her its Athlete of the Year 2006–07 at graduation.

Kleppin competed for the Colorado State University Rams under Bryan Berryhill for twoyears before transferring to Western State College and coach Jen Michel to complete her eligibilityand degree. Mirroring her high school days, Kleppin ran undefeated in her senior cross countryseason until the NCAA National Cross Country Championships, where she placed 3rd for thesecond year in a row. Her season was highlighted by wins at the Oklahoma State Cross CountryJamboree, RMAC Championships, and NCAA Central Region Championships. On the track,Kleppin posted a time of 32:49 for the 10,000m at the Stanford Invitational, breaking the Divi-sion II national record. She graduated from Western State as a nine-time All American and atwo-time MVP. She was also awarded the Paul W. Wright Athlete of the Year for 2011–12, hold-ing school records in the indoor 3000m, indoor 5000m (16:10), and outdoor 10,000m.

Kleppin’s first post-collegiate races included victories in both the Hospital Hill HalfMarathon (1:15:18) and the Garden of the Gods 10-Mile Run (1:03:03). She looks forward tobesting these marks as she moves up to the marathon distance.

“I do not know where to begin in expressing both my excitement and gratitude in beingchosen as a 2012 RRCA Roads Scholar,” said Kleppin. “This award provides not only some fi-nancial stability as I pursue my dreams as an athlete, but also value in the form of motivation,confidence, and excitement. To know that others involved in the sport of running see promisein my future personal endeavors and are willing to help support that in [the] form of this awardwill undoubtedly help push me in the crucial beginning stages of my post-collegiate career.”

2012-2013 RoaDS

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The RRCA is pleased to introduce its newest classof Roads Scholars. Congratulations!

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Brandon BethkeBethke started running high school cross country during the fall of his freshman year to stayin shape for soccer and baseball. By the time he started his junior year, Bethke had decidedto focus on running, and it paid off. During his junior year track season, he ran 4:09 for1600m and 9:02 for 3200m. As a senior, he was the California state cross country championand ran three miles in 14:22.

Bethke started his collegiate career at the University of Wisconsin–Madison which heattended for three years. During that time, he won three individual Big 10 championships,was a part of two NCAA national championship teams, and was named 2008 Indoor Re-gional Athlete of the Year. During the summer of 2008, Bethke transferred to Arizona StateUniversity where he finished the remainder of his collegiate career. In his first year at ASU,he won the 2009 PAC 10 title in the 5000m, placed 4th overall at the NCAA championshipsin the same event, and had the fastest American collegiate time for 5000m with 13:27.79.The following fall, he placed 7th at the NCAA National Cross Country Championships,which ranks as the highest male finish the program has ever had. His collegiate personalbests were 1:50.44 (800m), 3:42.82 (1500m), 3:59.85 (mile), 7:51.54 (3000m), and13:27.79 (5000m).

Since graduating from Arizona State in May 2010, Bethke moved to Ann Arbor, MI tobe coached by Ron Warhurst and train with the Very Nice Track Club, consisting of NickWillis, Will Leer, and Craig Huffer. During that time, he recorded personal bests in every dis-tance he ran, with 3:39.73 (1500m), 3:57.34 (mile), 7:51.34 (3000m), and 13:25.82 (5000m).

“I want to thank the RRCA from the bottom of my heart for my selection as a recipi-ent of the 2012 Roads Scholars grant,” said Bethke. “This will help me immensely as I con-tinue to pursue my dream of running professionally and representing the United States ininternational competition.”

Sarah PorterPorter began running as a high school freshman in the small town of Hockinson, WA andquickly became known as one of the best high school runners in the state. She won the 2AWIAA state championship cross country race her junior year and went on to compete in theJunior Olympics, placing 3rd at the national cross country meet and then winning severalraces on the track under the coaching of Bruce Flanagan of the Flanagan Clan Track Club.Additionally, she was a three-time participant in the prestigious Border Clash race held atNike headquarters in Beaverton, OR.

Porter attended Western Washington University where, under the guidance of coachKelvin “PeeWee” Halsell, she rewrote the record books, claiming school records in the indoor mile, 3K, 5K, and DMR (distance medley relay), as well as the outdoor 1500m, 3K,5K, and 10K. A 13-time Division II All-American, her collegiate personal bests include 4:30(1500m), 9:35 (3000m), 15:57 (5000m), and 32:57 (10,000m). She claimed the 2011 Division II 10,000m title in a meet record-smashing performance, and was the fastest womancollegian in any division that year.

Porter made her professional debut for ZAP Fitness in the 2011 USA 10-Mile Cham-pionship race, where she placed 5th in 55:01. She went on to place 2nd at the New York CityEmerald Nuts Midnight Run and followed that up with two consecutive runner-up finishesin Ireland: a road 3K in Armagh, where she posted a new personal best of 9:24, and a 4K crosscountry race. During the spring of 2012, Porter ran new personal bests of 4:24 for 1500m inMay, 15:49 at the B.A.A. Road 5K in Boston in April, and 32:37 in the 10,000m for anOlympic Trials qualifying time at the Portland Track Festival in Portland.

“I have been privileged to meet many professional runners over the past few years,” saidPorter. “The Road Runners Club of America and other like-minded organizations make thepursuit of this passion possible. In a world where the distance runner is so often misunder-stood, organizations like the RRCA reach out to say, ‘We understand.’ For that, and for thevast assistance that this grant will provide, I am deeply grateful.”

Fa l l /W i n t e r 2 0 1 2 ClubRunning • 15RRCA . o r g

ScholaR® claSS

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Jon GreyGrey ran cross country and track at Kennard Dale HighSchool in Fawn Grove, PA, setting three school records, in-cluding 4:18 (1600m), 9:11 (3200m), and 15:41 (5K crosscountry). He finished 2nd at the 2005 PIAA District 3Cross Country Championships and 3rd in the 3200m at the2006 PIAA State Championships.

His collegiate career began at the University of Okla-homa, where he finished 13th at the 2007 USA Junior CrossCountry Championships and 5th at the 2007 USA JuniorOutdoor Track & Field Championships 10,000m. In 2008,Grey transferred to the College of William and Mary, wherehe posted times of 8:07.79 (3000m indoors), 13:46 (5000mindoors), and 28:40.33 (10,000m). In 2009, he was 17th atthe 2009 NCAA Cross Country Championships and in2010 he was 5th at the NCAA Indoor Championships5000m. In addition, he finished 1st in the 10,000m at the2010 Mt. SAC Relays. He was a three-time All American.Jon joined Team USA Minnesota in September 2011.

Alissa McKaigMcKaig grew up in Fort Wayne, IN. She’s a graduate ofConcordia Luthern High School, where she lettered in bothcross country and track. She was state champion in the1600m as a senior and earned All-American status in the3200m in 2004. She was 10th at the NCAA Cross CountryChampionships while at Michigan State and won the NAIAXC title while at Indiana Tech, graduating in 2011. McKaighas run 15:28 for 5000m on the track, 32:14 for 10,000m(both in 2011), as well as 1:14 for a half marathon.

After graduation, McKaig began to compete inmarathons, though she has remained successful at theshorter distances. In 2010, she ran a personal best time of2:37:39 in the New York City Marathon to earn herself a20th-place finish overall.

In 2011, McKaig was a member of the U.S. bronzemedal–winning team at the World XC Championships andrepresented the U.S. in the marathon at the World Athlet-ics Championships in Daegu, South Korea, finishing 32ndin 2:38.23. At the 2012 U.S. Olympic Trials Marathon inHouston, she was 8th with a PR of 2:31:56, dropping 5minutes from her PR set at the New York City Marathon.

Since 1996, the Road Runners Club of America has awardedgrants totaling more than $400,000 through its Roads Scholar®program. The program’s goal is to assist promising American post-collegiate runners develop into national- and world-class road run-ning athletes. The grants awarded by the RRCA go directly to theathletes to support their running goals.

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Having lived for fiveyears in Boulder, I oftenexperienced what othershad told me about Col-orado: If you don’t likethe weather, just wait 10minutes. I went on longruns where I’d begin lay-ered with clothing underovercast skies with windand frigid temperatures.

I’d finish the run wearing shorts and a singlet inwarm temps under calm blue skies. My waistseemed to have more layers of excess clothing tiedaround it than there are energy gel packets strewnon the ground just past mile 20 of a marathon.

Similar to Colorado’s weather patterns, train-ing advice can also change very quickly. As morestudies arise and expert opinions emerge, it be-comes easier to adopt the advice “If you don’t likethe conclusion, then just wait a little. It’ll change.”

Some of the earlier pearls of training wisdom arenow labeled myths, half-truths, or simply mis-leading. In my running career I’ve seen more thanwaffle shoe soles, extra-short shorts, and cottonsocks go out of fashion. Stretching, long slow dis-tance runs, the 10 percent rule (increase in milesper week to prevent injury), the causes of musclesoreness, and core training have all been modifiedover time. Heck, the old daily training philoso-phy of “no pain, no gain” is now the more tem-perate approach to training of “no pain, no strain,all gain.”

I readily admit I’m no scientist as my schoolscience fair projects weren’t much more scholarlythan Does a basketball bounce higher when fullyaired or when totally deflated? Or does ice melt ifleft out of the freezer and, if so, why? Thus, I re-lied on the exercise physiologists, the scientists,and the medical researchers to provide their ad-vice regarding training methods and running. Butas I kept up-to-date on the latest literature andstudies, I couldn’t help but think of singer-song-writer Don Henley’s lyric “The more I know, theless I understand.” Time-honored training meth-ods were often refuted by new studies or discov-ered to be unsupported by medical science. Evennew studies on the same issues often yielded dif-ferent conclusions. This was initially disconcertinguntil I concluded that other runners share my ap-

proach, known as “common dense.” Call us crazy, stupid, unorthodox, or uncon-

ventional, but if we feel better doing somethingunsupported or refuted by medical science, thenwe’re going to keep doing it! It may not make sci-entific sense and others may feel we’re actingdense, but so be it. A full cool-down after a work-out? Count me in despite the current belief thatthe simple act of breathing after a run may be amore-than-adequate cool-down. The old static-stretching toe touch before a run is useless andmay even be counterproductive? I’ll keep ontruckin’ and I’ll keep on touchin’! I may not havea physiology PhD or an orthopedic MD, but Ican offer a common dense ID!

Cross-training has little impact on my run-ning? I’ll supplement my miles with the ellipticaleven if the people with the high IQs in white coatstell me it won’t prevent running injury or make mefaster. Spot training doesn’t work, and core train-ing may be completely unnecessary? I’ll keep be-

lieving and work the abs to avoid the flab, thankyou very much. It’s all common dense.

Along these lines, a time-honored tenet ofrunning has been challenged, sending a ripplethrough the running community. An article byGina Kolata in the July 18, 2011, issue of the NewYork Times refuted the view that soft running sur-faces are better for the overall health of runners.Through interviewing various exercise researchers,Kolata noted that no scientific studies provideconcrete evidence that running on soft terrain isany better for a runner than running on asphalt orother hard surfaces. In essence, there were nogrounds for soft ground.

This is where common dense comes in. Callme a dunce if the experts say otherwise, but I’mgoing with a not-so-giant leap of logic here andconcluding that soft feels better than hard. I’msticking with gentle terrain whenever possibleuntil treadmill manufacturers begin advertisingthe benefits of their machine’s complete absence ofa deck cushioning system and promoting thattheir belt is harder than rocks. Feel free to tell memy head is full of rocks, but it’s all common dense.

I know how my legs feel after gentle trail run-ning and how they feel after a long run on hardstreets. In the manner of the famous quote of Sen-ator Bentsen to Senator Quayle in their vice pres-idential debate of 1988, “I’ve run on soft dirt. I

know soft dirt. Soft dirt is a friend of mine. Con-crete, you’re no soft dirt.” Common dense!

Similarly, the act of stretching has undergonechanges over time and challenges to its effective-ness. There’s the classic static stretching that begatactive stretching, and there are proponents of bal-listic stretching, passive stretching, and dynamicstretching. One school of thought is to stretch onlyafter working out, and there’s the belief thatstretching may not be at all necessary to preventinjury. Common dense says otherwise. Go aheadand tell me I’m crazy, and that scientifically it’s re-ally not worth it do classic stretches before a run.I’ll tell that you after 40 years of doing them andthat with leg and back muscles in the early morn-ing wound tighter than a violin’s E string, that firstmile would otherwise have me resembling some-one moving on stilts. In deep sand. I know it maybe an antiquated approach, but that’s what goodold common dense tells me as ingrained habits diehard. I’m fully aware of the current thought that awarm-up approach consisting of dynamic stretch-ing (stretching muscles while moving them) maybe useful. But the idea of doing lively hamstringlunges, butt kicks, and high knees at 5:00 a.m.while half asleep in the dead of winter on mysnowy street isn’t something I’d be itching to getoutside to do. I know my personal limitations,which common dense has taught me.

Abdominal crunches don’t really work? Beento a gym lately? Right or wrong, common denseabounds! Also, recent studies, such as the one re-ported in Kelly Bastone’s article “Running onEmpty” in the May 2010 issue of Running Times,have concluded that forgoing carbohydrate beforeand during a long run can have beneficial effects.Now we runners do a lot of masochistic thingslike hill training, repeat 800s, and miles and milesin a single bout. But don’t ever, ever try to comebetween runners and their bagels! Pasta lovers,unite! Call us crazy, but no matter what the po-tential benefits of training in a glycogen depletedcondition may be, the choice of a prerun PBJ over,say, half a celery stalk isn’t going to be debated tooterribly long. Common dense! Hand me that PopTart, please.

We’re a movement whose time has come.My two cents says when in doubt, just use goodold-fashioned common dense.

Schwartz is the author of the bestselling humorbook I Run, Therefore I Am—NUTS!! and the newly released sequel I Run, Therefore I Am—STILL Nuts! Check it out atwww.runninglaughsblog.com Reprinted withpermission.

By Bob Schwartz

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COMMON DENSE!We Could All Use a Little More

I’m going with a not-so-giant leap of logic here and concluding that soft feels better than hard. I’m sticking with gentle terrain whenever possible …

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RRCA Awards Spotlight

By Jean Knaack, RRCA Executive Director

RRCA National Running Awards

In every issue of Club Running this year, we’ve featured our award winners from 2011. In this issue, we are pleased to congratulate our remainingaward winner: the Annapolis Striders and its Outstanding Beginning Running Program.

As we wrap up 2012, the RRCA is currently accepting nominations for the 2012 RRCA National Running Awards. In 1971, the RRCA de-veloped the RRCA National Running Awards to acknowledge the service and dedication of outstanding volunteers to the running community. Eachyear, club and event leaders around the United States are encouraged to nominate outstanding individuals for an RRCA National Running Award.The outstanding contributors to our sport are recognized at the RRCA Annual Banquet and National Running Awards Ceremony. The RRCA pro-vides a travel stipend and a free ticket for these deserving individuals to attend the banquet and awards ceremony. Find details about all the awardcategories, selection criteria, and online nomination form at www.rrca.org/services/national-running-awards

Outstanding Beginning Running Program, 2011Annapolis StridersBeginning Running ProgramAnnapolis, MD

The Annapolis Striders’ Beginning RunningProgram was started by Evan Thomas, who stillruns the program. Thomas and his crew aregetting ready for the 20th anniversary of theprogram, which he initiated as a way to “putsomething back” into the sport. The programevolved after he experienced a magical run ofmarathon finishes that culminated in qualify-ing for the Boston Marathon at the club’s B&ATrail Marathon in March of 1993. This con-vinced him that if he could reach that loftygoal, perhaps others could as well.

Bob Glover’s program with the New YorkRoad Runners provided the foundation of theprogram and it continues to be integral to thecurrent program. The program meets threetimes per week. The first week features 1-minute runs followed by 2 minutes of walking.

By the 10th week, the new runners will com-plete a 20-minute nonstop run. The real “grad-uation” from the program is the 5K runs puton by the Striders: The Women’s Distance Fes-tival 5K and The Run After the Women 5K.These events are the “beginning” points for thegraduates. In the 19 years of the program, allbut two people who completed the programand then entered the 5Ks were able to finishtheir event.

Program participants receive presenta-tions on many useful topics, including howto add distance safely, running form, strength-ening exercises, cross training, nutrition, howto buy running shoes, running safety, heartrate monitoring, injury prevention and treat-ment, runner’s high, and how to keep run-ning fun. In this latter category, Evan hasexcelled and uses a large collection of anticsand apparel to keep the participants enter-tained and not thinking too much about thehard work ahead. He received coaching train-ing at the Spokane RRCA convention and isa former Maryland state RRCA representativeand three-time club president.

Crucial to the success of this program is

that graduates return and to speak to the current class about their experiences and/or actas mentors. These real-life success stories helpthe attendees see that there is light at the end ofthe 10-week tunnel.

The class also stresses the connection between the club and the RRCA national of-fice, along with the programs and servicesavailable to RRCA members. Many of thepost-class shirts have become collector’s itemsand all bear the RRCA logo. A photo of a re-cent class still graces the RRCA’s website.

The Annapolis Striders’ Beginning Run-ning Program has been written up in RunningTimes magazine, the Annapolis CAPITALnewspaper, Metro Sports magazine (now part ofCOMPETITORmagazine) and Taste of the Baymagazine (Annapolis area general news). Overthe years, class graduates have gone on to beintegral Striders members, serving as race directors and on the board of directors.

.For the complete list of 2011 RRCA award

winners, visit www.RRCA.org

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A N D T H E N J A M A I C AC O N Q U E R E D E N G L A N D

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RRCA Awards Spotlight

Last May, the RRCA board of directorselected to establish the sub-category ofPhysically Challenged Athlete of the Year

under the umbrella category of annual RoadRunners of the Year Award.

Nominees for this award must activelyparticipate in running events with a verifieddisability. For this award category, the RRCAdefines an athlete with a physical challenge asa male or female athlete racing in multipleevents throughout the year without the use ofa limb or combination of limbs (leg, arm). Ath-letes may race with or without the use of pros-thetics. Athletes may race using a push-rimwheelchair. Physical disabilities also includedwarfism, blindness/visual impairment, spinalcord injury/wheelchair-users and cerebralpalsy/brain injury/stroke.

The person with the disability may ormay not be a member of an RRCA club. How-ever, special consideration will be given if anominee is a member of an RRCA runningclub. The general selection criteria for thisaward includes performances and accomplish-ments at events during the year; the types ofevents the person has participated in; and their

placement in those events. Participation inRRCA-member events is encouraged as therunner’s participation promotes the inclusionof other athletes with disabilities.

Additional selection criteria includesomeone who is a dedicated volunteer for pro-moting the sport to other runners with dis-

abilities. Under this person’s leadership, a cluband/or event should see increased and contin-ued participation of runners with disabilities.

Details about award categories, selectioncriteria, as well as the nomination form are atwww.rrca.org/services/national-running-awards

Physically Challenged Athlete of the Year Award Category Established

RRCA Race Shirt Contest Open

We’re pleased to announce the 5thAnnual RRCA National RaceShirt Contest. This is an opportu-

nity to showcase your event from a slightlydifferent angle. The RRCA is seeking shirts(long or short sleeve; cotton or performance)from 2012 events hosted by RRCA members.Only one shirt per event is needed; size doesnot matter. A club hosting multiple eventscan submit entries from multiple races. Therace shirt must have the RRCA logo on it tobe considered.

All entries should be mailed to the RRCAnational office at 1501 Lee Hwy., Ste. 140, Arlington, VA 22209 by March 1, 2013. Pleaseinclude the name of the event, event date, lo-cation, host club, contact name, contact email,and contact phone number with the shirt.

RRCA national convention attendees willvote for their favorite shirt, and the winningshirt will be announced at the 2013 RRCANational Running Awards Banquet. The con-

test is sponsored by Sport Science, and thewinning event will receive a prize pack fromSport Science.

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Avenue of the Giants Marathon

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ING Hartford MarathonRRCA National Marathon ChampionshipBy Kelly “K2” Richards, RRCA At-Large Board Member

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RRCA Championship Spotlight

Morning dawned cold, clear, andspectacular. At the starting line, skinwas covered in goose bumps, trash

bags, and several other interesting items thatonly runners would even consider wearing inpublic. The air was electric with anticipationand charged with the energy of 13,000 racersin the four events: marathon, half marathon,relay, and 5K.

The races started at the State Capitoland finished just past the Soldiers and SailorsMemorial Arch in Bushnell Park in down-town Hartford. The marathon course madetwo different loops through the downtownbefore heading out of town through neigh-borhoods that paralleled to the river. Theloops crossed each other, making the down-town area spectator friendly.

The early miles along the ConnecticutRiver were especially beautiful. Fog was risingfrom the river; the trees were a multitude of

colors ranging from yellow to deep burgundy,the bright sunshine made everything sparkle,including the sculptures reflecting the life andvalues of Abraham Lincoln. The brick-archedbridge added to the picturesque New Englandscene. It was the perfect setting for runners torelax and settle into a pace.

The marathon course left downtown fora long out-and-back section. The spectatorsalong this stretch were in it for a good time.There were yard parties, cookouts, high-fivesfrom the kids, and much cheering. Thescenery remained gorgeous with every richhue of autumn and cool temperatures. It wasan ideal day for running.

Back in downtown, where the race fin-ished, the crowd was large and rowdy. Theycould be heard long before they could be seen.The finish line was around a corner just pastthe Arch so it came quickly—almost a surprise.Suddenly, finally, the race was over. But for the

runners, the party was just beginning.Recognized for its limited footprint,

Hartford features a cup-less finish line. Therewas a 70-foot long drinking fountain knownas a bubbler. Past the bubbler, racers were givena filled, reusable water bottle and snacks in areusable bag. From there, medals were distrib-uted, and then it was into the heart of the park.

Bushnell Park was a sea of orange, thecolor of the official race sponsor ING. Therewere tents, booths, vendors, entertainment, ajumbotron that displayed the finish line, anda beer garden that featured local craft brew-eries. The scene looked like what it was: a fallfestival celebrating health, fitness, and the ac-complishments of everyone who participatedin the RRCA National Marathon Champi-onship race.

2012 RRCA National Marathon Champions

Open Male Abiyot EndaleHigh Falls, NY (age 26, 2:15:34 CR)Open Female Hilary DionneCharlestown, MA (age 27, 2:40:34)

Male Master Sergey KaledinEugene, OR (age 44, 2:32:53)Female Master Maureen TerwilligerGuilford, CT (age 45, 3:03:09)

Male Grand Master Martin TigheProvidence, RI (age 54, 2:41:12)Female Grand Master Connie GraceHopewell Junction, NY (age 50, 3:05:11)

Male Senior Grand Master Dave MartulaHadley, MA (age 67, 3:35:38)Female Senior Grand Master Ann BellSpokane, WA (age 62, 3:55:22)

2012 RRCA National Marathon ChampionsAbiyot Endale, Open (left)

Connie Grace, Grand Master

RRCA Championship Spotlight continues next page

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RRCA Championship Spotlight

Fa l l /W i n t e r 2 0 1 2 ClubRunning • 23RRCA . o r g

Lee

Ann

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By Tom Jennings, Race Director

Oil Creek 100 Trail RunsRRCA National Ultra Championship

The race has a wild and tough 1860s oil-boom-era theme, where runners either“strike oil or move on,” but it’s the family

reunion atmosphere generated by the communityand volunteers that drives the quick sellouts andkeeps the runners coming back each year.

“The volunteers are what really makes this sospecial. No matter what part they are involved in,they welcome [you] with open arms. It’s like onehuge family reunion that brings me back everyyear. The community throughout Titusville treatsyou like a superstar,” says two-time OC 100-milefinisher Roger Niethe of Lockport, NY.

The races start and finish in Titusville, andparticipants cover 50K loop(s) through beautifulOil Creek State Park, birthplace of the oil industryin 1859. The course is divided into four sections,the first (and shorter) two sections traverse the 13.9miles to the southern Petroleum Center turn-around point via the western Gerard Hiking Trail.Return sections 3 and 4 on the east side of “the val-ley that changed the world” are more challengingand are 8.8 and 8.4 miles long, respectively.

Generous cutoff times in the 50K and 100Kraces are perfect for those new to trail ultras, aswell as ultra hikers. The race features climbsnamed after prominent local citizens and oil-boom-era celebrities, such as college football leg-end coach John Heisman’s “Heisman TrophyHill” and oil tycoon John D. Rockefeller’s “Rock-efeller’s Revenge.” At the time of his death in1937, Rockefeller was credited as the world’s firstbillionaire and the wealthiest American in historywith an estimated net worth of $400–600 billionin today’s dollars.

This was the fourth annual race and the

largest and most exciting one yet, with 380 startersand 302 finishers in the three races: 50K, 100K,and the main event 100-miler which was theRRCA’s National Ultra Championship race.RRCA president David Cotter and eastern direc-tor Mark Grandonico were in attendance on raceweekend.

At 4:58 a.m., 141 participants stepped outside ofTitusville Middle School race headquarters into achilly 27º to await the countdown to the start.Sub-22–hour runners received a goldplated fin-isher’s buckle and those who beat the 32-hour cut-off received an identically designed but two-tonedgold and silver buckle. With 1.5 miles of asphaltbike path leading to the single-track trailhead ofthe (Ray) Gerard Hiking Trail, they had plenty oftime to get some separation and find like-pacedrunners. Nick Pedatella of Boulder, CO was backto defend his 100-mile title against a fast groupthat included Shaun Pope (Akron), Bob Ayers Jr.(Colchester, VT), and Ashley Moyer (Oley, PA),who finished 2nd in 2011 to Jill Perry. (Perry wasunable to defend her title due to the flu.) This racewas particularly interesting to me as a few OC100race committee members were in it, includingspouses and aid station captains Adam and KatiePeterson (she’s the race’s volunteer coordinator)and aid station captain Tom Lane, who finishedhis first 100-mile attempt in 2010 just under the32-hour cutoff time.

After the first of three 50K loops, Pedatellahad run a blistering 4:53:55, the eighth-fastest Oil

100-miler – 5 a.m. Start

Shaun Pope, Open2012 RRCA National Ultra Champion

Continues next page

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Creek 50K time ever, but still only had a 3-minute lead over Ayers, anda 10-minute lead on Pope. Top female Ashley Moyer was in 10th placeoverall and 34 minutes behind Pedatella. She had a comfortable 25-minute lead over second-place woman Jessica Kennedy (Morristown, NJ).

In the first 14 miles of the second 50K loop—45 miles into the race—Pope started to narrow the gap on Pedatella and closed to within 7 minutes,and Ayers started to drop back. Kennedy gained some ground on Moyerin the women’s battle and shaved the deficit to 17 minutes even as Moyermoved into eighth place overall. At the end of the second 50K loop, (62miles into the race), the temperature had risen to a beautiful and sunny58º afternoon temp, and Pedatella (10:06) still led Pope (10:17) by 11 min-utes. Moyer (11:20) had moved up to seventh overall, but Kennedy was justtwo spots behind and had shaved the 25-minute cushion to only 13 min-utes. Both the men’s and women’s races were shaping up to be epic battles.

At the end of the third 50K loop, it was still a tight two-person racein both the men’s and women’s battles. Pedatella came through at 16 hourseven, slightly ahead of Glen Redpath’s 2010 course record pace, and was stillholding the same 11-minute lead over Pope. Moyer came through in ex-actly 18 hours, well ahead of Jill Perry’s course record pace. Moyer movedup to 4th place overall, and had closed to within a minute of Ayers in thirdplace. However, Kennedy was in seventh overall and was keeping the pres-sure on, trailing by only 11 minutes.

All that remained was the fourth, 7.7-mile “going-home” loopthrough historic and barren Boughton Acid Works, a sulfuric acid-scarredterrain that vividly reminds the 100-milers that they were trail running in1860s oil boom country. This short section featured a suspension bridgeover Oil Creek—just as the 1860s residents of Boughton crossed on theirway home from a day’s work at the acid works—and immediately led intothe half-mile long, switchback-laden “Hill of Truth” at about mile 97. Atthis point, a light rain was falling, making the course even more treacher-ous in the dark.

It was on this final, short loop that Pope gave it all he had, averaging a blistering 9:38-mile pace and surging past Pedatella. Pope ranthe short loop in 1:14, compared to Pedatella’s 1:35, crossing the finish linein 17:26:13, only 20 seconds shy of Redpath’s 2010 course record of17:25:53. Pedatella finished his strong race only 9 minutes later, turning inthe third-fastest 100-mile time ever, 17:35:30.

In the women’s battle, Moyer headed out of the final aid station strong and averaged an 11:33-mile pace to run the going-home loop inonly 1:29, moving past Ayers into 3rd place. Kennedy slowed a bit,

running this loop 16 minutes slower and giving Moyer the win in acourse record-shattering 19:29:25, beating Perry’s 2011 course recordof 22:09:50 by 2 hours and 40 minutes! Kennedy ran 19:56, the second-fastest women’s time ever and finished as 2nd woman (7th placeoverall) just 27 minutes back. Donna Utakis (Amherst, MA)—alwaysa contender among the women—finished 3rd in 23:28, 20th overall.

Volunteer coordinator Katie Peterson had to drop out after 45miles, but husband Adam completed his first attempt at a 100M in31:34, while Tom Lane greatly improved on his 2010 time, finishing in42nd place in 27:42.

Four runners finished their fourth consecutive OC100: BobCombs, Richard Cook, Jim Harris, and Dan Young. Inspirational PaulJenkins (Williamsport, MD) stayed on his feet the longest and tookfirst place for the longest to persevere, posting a time of 31:47, beatingthe 32-hour cutoff time by 12.5 minutes.

2012 RRCA National Ultra Champions

Open Male Shaun PopeAkron, OH (age 24, 17:26:13.6)Open Female Ashley MoyerBoulder, CO (age 24, 19:29:25.3 CR)

Male Master Bob Ayers Jr.Colchester, VT (age 52, 19:42:35.9)Female Master Donna UtakisAmherst, MA (age 44, 23:28:03.7)

Male Grand Master Claude Hicks Jr.Cincinnati, OH (age 52, 23:42:06.3)Female Grand Master Tammy McGaugheyChicora, PA (age 51, 27:15:39.5)

Male Senior Grand Master Tom GreenColumbia, MD (age 68, 31:27:52.8)

For the complete rundown of 2012 RRCA National Champions, visit www.RRCA.org

Ashley Moyer, Open2012 RRCA National Ultra Champion

Page 25: Club Running

RRCANational Championship Event Series

The RRCA championship is one of the oldest distancerunning traditions in the U.S., dating back to 1958 whenthe RRCA awarded its first championship designation. Thegoal of the RRCA Championship Event Series is to shinea spotlight on well-run events and to promote the sport ofrunning by recognizing the top-performing runners in theOpen, Masters (40+), Grand Masters (50+), and SeniorGrand Masters (60+) categories for both men and women.In 2012, the RRCA Championship Event Series included170 races at the state, regional, and national levels thatattracted over 265,000 runners nationwide, making it thelargest grassroots-organized, running event series in theUnited States. RRCA national and regional championshipevents receive sponsorship support from Gatorade, SportsAuthority, and Coolmax. A complete event list can be foundat www.RRCA.org/programs/rrca-championship-series

2013 NATIONAL CHAMPIONSHIPS

RRCA Marathon Championship

Kaiser Permanente Napa Valley MarathonNapa, CA — March 3, 2013www.napavalleymarathon.org

RRCA 10 Mile Championship

Presidio 10San Francisco, CA — April 21, 2013 www.guardsmen.org/presidio10/

RRCA 10K Championship

Run for the ZooAlbuquerque, NM — May 5, 2013www.rrcaconvention.org/championshiprace.html

RRCA Ultra Championship

Great Cranberry Island 50K UltraGreat Cranberry Island, ME — July 27, 2013www.gciultra.crowathletics.com

RRCA 5K Championship

Woodstock 5KAnniston, AL — Aug. 3, 2013www.annistonrunners.com/woodstock5k/

RRCA Half Marathon Championship

Woodrow Wilson Bridge Half MarathonMount Vernon, VA — Oct. 6, 2013www.wilsonbridgehalf.com

Fa l l /W i n t e r 2 0 1 2 ClubRunning • 25

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����������

Youth Running Shoes Fall 2012Kids are settled back into the school routine, so that means it’s time for us to present our annuallook at running shoes for the younger set. The athletic shoe companies have broadened theirofferings of technical footwear products to support the kids who have adopted new exercisehabits. We’ve looked at the breadth of running shoes for kids to train in and, just as with shoesfor adults, it helps to know the characteristics of your child’s foot to determine which shoes suitthem best. The range of offerings has never been better. These shoes have a variety of purposes,so consider that when evaluating them, as well as the possibility (or even probability) that oneshoe may not meet all their running needs. The bottom line is to get the kids out there and letthem run!

"%*%"1�"%*!&0/��&"2)&0 ��The adiZero line has now been translated into youth sizes. Its lightweight and more minimal approach is wellsuited to the needs of younger runners. Like the adult version, the upper has been thinned out to a minimalopen mesh and is lightly supported by the Sprint Web, welded overlays that support without adding seams.The midsole is a cushy layer of adiPrene EVA that envelopes the TPU Sprintframe (here a thinner plastic platethan the adult version) that’s shaped for stability as well as for energy return. Minimal amounts of adiWearcarbon rubber in the high-wear areas complete the outersole, keeping the shoe light but durable.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 3.5–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $115

�0//+1��*%1��30&�,/4 �The Pure Project has broadened Brooks’ focus on running shoes and the Kids’ PureFlow is the adaptation of thePure series to the maturing foot. Here the upper is much the same as the adult version with slight tweaks to theoverlays and a reinforced toecap. The midsole has been “tuned”—that is, the density has been reduced toapproximate the bouncy feel experienced by heavier adults on denser foam—and it features the same 4mmgeometry of the adult shoe. The outersole has been similarly adjusted with a little more rubber used here andthere to enhance durability. Overall, the experience will be just about the same, thanks to the thoughtful designand execution.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 10.5–13.5; Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $90

�������������

�����������,30������ �The Blur33 2.0 is the first of the ASICS 33-series shoes to be adapted for children. The adult version features adeconstructed midsole for flexibility and improved feel for the road, while still providing good cushioning.Those characteristics are well executed in the kids’ shoe, as well. The uppers are the same, too: open mesh and aframework of overlays to support the midfoot. The midsole has Gel cushioning in the heel and the samegeometry as the adult version. The outersole is full-length AHAR carbon rubber with stitching at the toe (andalso on the insole perimeter) for durability.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $100

RRCA . o r g26 • ClubRunning Fa l l /W i n t e r 2 0 1 2

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����������

Youth Running Shoes Fall 2012Kids are settled back into the school routine, so that means it’s time for us to present our annuallook at running shoes for the younger set. The athletic shoe companies have broadened theirofferings of technical footwear products to support the kids who have adopted new exercisehabits. We’ve looked at the breadth of running shoes for kids to train in and, just as with shoesfor adults, it helps to know the characteristics of your child’s foot to determine which shoes suitthem best. The range of offerings has never been better. These shoes have a variety of purposes,so consider that when evaluating them, as well as the possibility (or even probability) that oneshoe may not meet all their running needs. The bottom line is to get the kids out there and letthem run!

"%*%"1�"%*!&0/��&"2)&0 ��The adiZero line has now been translated into youth sizes. Its lightweight and more minimal approach is wellsuited to the needs of younger runners. Like the adult version, the upper has been thinned out to a minimalopen mesh and is lightly supported by the Sprint Web, welded overlays that support without adding seams.The midsole is a cushy layer of adiPrene EVA that envelopes the TPU Sprintframe (here a thinner plastic platethan the adult version) that’s shaped for stability as well as for energy return. Minimal amounts of adiWearcarbon rubber in the high-wear areas complete the outersole, keeping the shoe light but durable.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 3.5–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $115

�0//+1��*%1��30&�,/4 �The Pure Project has broadened Brooks’ focus on running shoes and the Kids’ PureFlow is the adaptation of thePure series to the maturing foot. Here the upper is much the same as the adult version with slight tweaks to theoverlays and a reinforced toecap. The midsole has been “tuned”—that is, the density has been reduced toapproximate the bouncy feel experienced by heavier adults on denser foam—and it features the same 4mmgeometry of the adult shoe. The outersole has been similarly adjusted with a little more rubber used here andthere to enhance durability. Overall, the experience will be just about the same, thanks to the thoughtful designand execution.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 10.5–13.5; Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $90

�������������

�����������,30������ �The Blur33 2.0 is the first of the ASICS 33-series shoes to be adapted for children. The adult version features adeconstructed midsole for flexibility and improved feel for the road, while still providing good cushioning.Those characteristics are well executed in the kids’ shoe, as well. The uppers are the same, too: open mesh and aframework of overlays to support the midfoot. The midsole has Gel cushioning in the heel and the samegeometry as the adult version. The outersole is full-length AHAR carbon rubber with stitching at the toe (andalso on the insole perimeter) for durability.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 1–7 Shape semi-curved Construction Strobel slip-lasted Adult Version $100

�&4��",".$&��*%1��������The Minimus line has been dropped into the youth/kids/children size range. The Kids KT20, the Minimus 20Trail for children, is visually similiar to the adult shoe. It has a large synthetic matrix with a small mesh over therear two thirds of the upper, open mesh over the toes, and some additional overlays to improve durability. Themidsole uses the same shaping and geometry, 4mm of drop from heel to toe, with just enough cushioning toprotect child-sized runners. The outersole uses what seems to be a tougher rubber formulation and some extrastitching in the toe cap to extend the life of the shoe. Otherwise, it’s the same as the adult version. Theperformance and feel have been well replicated for younger runners.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 10.5T–Youth 3 (M,W widths) Shape semi-curved Construction Strobel slip-lasted Adult Version Minimus 20 Trail $100

�*+&��*%1��*0��&("131�� ���The Pegasus is Nike’s longest-lived running style and its best success story. This update closely duplicates thefeatures of the adult model, reproducing its running performance for the younger set. The upper is an engineeredmesh for breathability and support with a small synthetic saddle and heel overlay providing adequate reinforce-ment. The midsole uses Cushlon for its long-lasting cushioning and the geometry is designed to both stabilizethe heelstrike and support a midfoot landing. The outersole is BRS 1000 carbon rubber that’s segmented forflexibility and textured for traction. The duplication of performance at this scale earned the Pegasus 29+ ourBest Youth Shoe award.

Recommended for medium- to high-arched feel with neutral biomechanics to mild overpronation Sizes Youth 1–7 (M width) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Adult Version $100

�3-"��*%1��""1����������The Faas shoes have influenced Puma’s entire running line, so it’s not surprising that the Faas 300 is the first tobe extended into the youth range. The upper is both aesthetically and functionally familiar: closed mesh andsynthetic overlays for good midfoot support with freedom and flexibility where the foot needs it. The midsole isa low-profile, single-density EVA that’s similar to the BioRide used in the adult version. It’s simple and effective.The outersole is carbon rubber in the heel and blown rubber in the forefoot, both with a similar finish forimproved traction. The result is a good blend of mobility and performance that’s useful for active children.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Children 12T–Youth 7 (M width) Shape semi-curved Construction Strobel slip-lasted

�&&#/+��&",',&5��0".1*2*/.����The Realflex franchise has been adapted for smaller feet, making the same flexible ride and performanceavailable to younger runners. Like the adult version, the children’s features fit and flexibility, thanks to Reebok’sshoemaking experience. The upper features no-sew welded overlays with open mesh underneath and forefootoverlays for a bit of support. The midsole features columns of EVA to cushion the ride, with only small strips ofrubber in the high-wear areas of the outersole to keep the weight down.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 3.5–7 (M width) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel boardAdult Version $100

�"3$/.6��*%1��0/�0*%��*%&�����The Ride has been one of Saucony’s best offerings in the Neutral category, so the fact that it’s now available inyouth sizing is especially welcome. Though Saucony has achieved a reputation for its minimal approach, theRide 4 is a traditional running shoe from materials to geometry. All this makes it a good pairing with last year’saward-winning (and more minimal) Kinvara 2. The upper on the Ride is open mesh with supportive overlays tosecurely wrap the foot. The midsole is a resilient EVA with ProGrid in the heel for proven durable cushioning.The outersole is a traditional carbon rubber heel with blown rubber in the forefoot, both proven and wellexecuted. The combination of durability and protection make the Ride 4 worth considering.

Recommended for medium- to high-arched feel with neutral biomechanics Sizes Youth 1–7 (M width) Shape semi-curved Construction Strobel slip-lastedAdult Version $100

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2012 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

���������YOUTHFALL 2012

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While History Never Repeats was a hit song for the New Zealand band Split Enz in 1981, that’s notexactly true in the saga of performance footwear. In fact, as Cregg Weinmann has shown in hisreviews for you over the past 17 years, running footwear theories rise and fall in cycles of popularity.

In 2005, I visited the University of Cologne in Germany to see some of the research on the NikeFree. It was fascinating to learn about the science and research that were going into shoesdesigned to mimic running barefoot. And though this barefoot or minimalist running focus hasbecome increasingly prominent over the last decade, this thinking has been around before. In fact,I remember my coach, Steve Pensinger, having us do 300-meter repeats, circa 1975, in bare feeton the grass oval at DeAnza Community College, specifically to build and strengthen our feet. AndCregg recently reminded me of Herb Elliott’s training with coach Percy Cerutty, who espoused natural form and running barefoot. In fact, Elliott was pictured running barefoot on the cover ofSports Illustrated in late 1958 and again in May 1960.

Lightweight or minimalist running shoes are here to stay. The innovations made in materials haveenabled manufacturers to lighten shoes, even as their support and performance have beenimproved. It’s worth repeating that you must always factor your own fitness level and biomechanicsinto the process of choosing shoes. The lightest weight shoes aren’t necessarily the best for you.Consider your needs as you read the reviews put together by Cregg Weinmann and the weartesters who diligently put new shoes through their paces. Our reviews are the starting pointof your search for your perfect shoe.

Enjoy your running!

Larry EderPresident, Running Network LLC

American Track & Fieldwww.american-trackandfield.com

Athletes Only www.atf-athlete.comAthletics (Canada) www.athleticsontario.caAustin Fit www.austinfitmagazine.comCalifornia Track & Running News www.caltrack.comClub Running www.rrca.org/publications/club-runningCoaching Athletics Quarterly www.coachingathleticsq.comColorado Runner www.coloradorunnermag.comGet Active! www.healthclubs.comGreater Long Island Running Club’s Footnotes www.glirc.orgLatinos Corriendo www.latinoscorriendo.comMarathonGuide www.marathonguide.comMichigan Runner www.michiganrunner.netMissouri Runner & Triathlete www.morunandtri.comRunning Journal & Racing South www.running.netRunMinnesota www.runmdra.orgRUNOHIO www.runohio.comTrack & Field News www.trackandfieldnews.comUSATF’s Fast Forward www.usatf.orgUSATF–New England’s Exchange Zone www.usatfne.orgThe Winged Foot www.nyac.orgThe Winged M www.themac.comYouth Runner www.youthrunner.com

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Alook across the landscape of running shoes forFall 2012 reveals more product diversity than inany season of the past decade. The potential for

confusion points to the need for education, and we cannot stress this message enough: Runners need toknow what their feet are like and get the shoes thatmeet those needs. This knowledge is not static. Rather,it’s a constantly changing equation where factors suchas fitness, injuries, aging, and weight gain/loss, amongother things, affect where you are on the running continuum. And you must monitor the role your shoesplay in that equation.

Two trends continue, both related to shoe weight. First,20% of the shoes in this Review are new shoes—all ofthem in the Performance category—so we know thatlightweight shoes are readily available. Second, morethan 85% of the updated shoes are both lighter and abit more expensive than the shoes they replaced. Themaxim of the lightweight trend is apparently true: Less ismore. That is, less weight costs more. The up-side is that the efforts to lighten these shoes have not compromised performance.

Some of the new shoes follow the path of lower-profilegeometry, allowing even more running footwear choices. Ithas never been more important to know the characteristicsof your feet and what footwear choices will work for yourcurrent fitness level and your biomechanics. It’s our hopethat this Review will help you make great choices!

—Cregg Weinmann, Running Network Footwear Reviewer

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Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader:Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales:Running Network LLC, Larry Eder, President, 608.239.3785, [email protected] Publisher: Larry Eder, 608.239.3785Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2012 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2012 by Running Network LLC. All Rights Reserved. No part of this publicationmay be stored, copied, or reprinted without prior written permission of Running Network LLC.

Running Network LLC and its partner publications suggest that, as with all fitness activities,you meet with a healthcare professional before beginning or changing your fitness regimen.

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RRCA Training Tips

Running is booming, and there’s no timelike the present to improve your health,fitness, and lifestyle through running as

a member of a running club. Around thecountry, the largest growing membership seg-ment is new and returning runners. As you or-ganize and lead beginning running programsfor your clubs, keep the following informationin mind to share with your runners.

Some people use their poor health or lackof fitness as an excuse to never getting moving:“I’m too out of shape to run!” But a new run-ner who is healthy—with no family history ofheart disease, under 50 years of age, and within20% of their ideal weight—probably doesn’tneed to get their doctor’s approval before start-ing a running program.

If someone is 20% or more above theideal weight for their height and age, over 50,or if they have any real or possible healthproblems such as heart disease, diabetes, hypertension, or joint and/or bone problems,they should consult their doctor before begin-ning a running program.

Setting a GoalMost beginning runners have a reason to startrunning. Often that reason is centered onhealth: feeling and looking better and gettingout more. These goals provide the inspirationneeded to get out the door for the first fewweeks of a running program. Some new run-ners may be vague or undecided about theirgoals at the beginning of their running pro-gram. It’s OK to simply want to “feel better,”but in order to stick with it, establishing someconcrete, specific goals is helpful. Here aresome examples of goals to suggest to beginningrunners: I want to jog for 20 minutes withoutstopping; I want to complete a 5K race; or I’dlike to be able to play actively with my kids for30 minutes without getting winded.

Train, Don’t StrainYou don’t have to work “all out” to benefitfrom running. In fact, doing so may bringyour running to a quick end. Getting in shapeis not effortless, but it shouldn’t be exhaustingeither. Here’s how you can train, not strain:

Take the “talk test.” Runners should beable to talk (but not sing or whistle) while run-ning at training pace. When running faster,such as during a race or a speed session, talk-ing should be an effort but you should not betotally winded.

Walk when needed. Many beginners feelthat walking is “giving up.” Not so! Remindthem that the key is to keep moving, even ifyou walk 90% of the time in the beginning.Consistency is more important than intensity.

Take water breaks. All year long, and especially in the summer months, it’s vital tostay hydrated before, during, and after runningworkouts.

Take a day off when needed. Beginnersshould not run every day. Every other day (3–4runs a week) is plenty. A day off gives musclesa chance to rest and encourages runners to tryother activities to keep their program variedand interesting. Don’t give up.

Plan Your WorkoutsBuild mileage and running frequency gradually,with no more than a 5–10% increase in distanceper week. Plan your run/walk intervals so youcan build up to run a 5K without taking walk-ing breaks. It may take a few weeks to train yourbody to achieve this level of exercise. Do notpush yourself too hard, too far, or too fast, oryou’ll wind up with extra sore muscles and potential injuries. Use the hard/easy system oftraining: follow hard training days (longer runs)with easier training days (shorter runs or slowerpace). Be sure to build in off days for recovery.Don’t be a “weekend warrior” who does all theirrunning on the weekend but nothing duringthe week. The mid-week runs help with recov-ery from the long run. Warm up and cool downevery time. Start each run with some easy jog-ging and finish the same way; better yet, usewalking for both.

Working with Beginning RunnersAdapted from www.RRCA.org

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• REHYDRATE Replenish the fluids lost during your run. Avoid consuming excess alcohol.

• REFUEL Consume higher-energy foods to restore muscle glycogen within 30-60 minutes post-run.

• RELAX Post-run is the time to relax muscles with gentle stretching and massage.

• REFRESH Soak feet and legs in cool water after your run. Ice areas of discomfort as needed.

• REWARD Spend some quiet time off your feet. A short walk later in the day promotes circulation and recovery. Wear comfortable shoes.

From www.RRCA.org/runners/getting-started

Ris for Recovery

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Princesses, make all your Disney wishes come true on a 13.1-mile run through Walt Disney World® Theme Parks. Since it’s the 5th anniversary race, you’ll run across more magic than ever, including an exclusive finisher medal. Your once upon a time is now!

Register at runDisney.com.

5th AnniversaryDisney’s Princess Half Marathon Weekend

Feb. 22–24, 2013

Not every princess needs a magic carpet to fly.

©Disney S&R-11-21770


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