Club Running - Summer -2010

Summer 2010

ClubRunningWE RUN THE NATION!

RRCA Championship & Awards Spotlight

Summer Shoe Review

The Golden Years of Running

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RRCA members enjoy a morning group run in Lakeland,Florida at the 52nd Annual RRCA National Convention. Inthis issue, read about how DAN SHIELDS (left) changedhis life through running.

RRCA.org

NON!PROFIT ORGU.S. Postage

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Bolingbrook, IL

Also in this issue, RRCA member Jeff Horowitz recounts his encounter withthe Himalayan 100-MileStage Race.

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WE KNOW

BECAUSE WE RUN

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4 • ClubRunning S u m m e r 2 0 1 0

ClubRunningWE RUN THE NATION!

Executive Director’s Letter

CONTENTS

6

Members Speak8

Health & Safety Spotlight

10

Controlling FearDeep Vein ThrombosisRun for Your Life

Training Tips26

RRCA Members’FeaturesThe Golden Years of RunningRunning High

Potluck Recipe30Spinach Salad

Program Spotlight20

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Recovery Begins with Training Smart

Summer Shoe Review27

16

RRCA Championships & Awards Spotlight

22

Your Letters & Our Web Poll

Weight Watchers® Walk-It Day 5KKids Run the NationRun@Work Day

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Executive Director’s Note


ClubRunningSummer 2010

www.ClubRunning.net

ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive Director

Jean Knaack

RRCA PresidentBrent Ayer

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor

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Member of

Club Running is produced by Shooting Star Me dia, Inc. for publisher Running Network LLC, P.O. Box 801, FortAtkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at the aboveaddress.

Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher assumes noresponsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher ex-pects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressedherein are those of the authors and not necessarily those of the Publisher.

Copyright © 2010 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 institut-ing any changes in your fitness program.

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

Address Changes/Missing IssuesPlease email us at [email protected] about address changes, duplicate mailings, or missingissues. Please include both old and new addresses.

I don’t often get handwritten letters these days. As a matter of fact,I’m one of those persons who has become extremely dependent onemail as a primary form of communication. But that’s inevitablewhen you run a national organization. So when I received a hand-written letter about Club Running, along with a typed article (foundon page 16) from Harry Klessen, I certainly took the time to read itand ponder the importance of his message: becoming a runner as amid-life pursuit.

Shortly after receiving Mr. Klesson’s note, I received anotherhandwritten letter from a longtime RRCA club member. Included inthat letter was an editorial written by Joe Henderson back in 1989.The editorial was in tribute to RRCA Hall of Fame member Sy

Mah, who had passed that year at the age of 62. One of Sy’s greatest achievements was beinglisted in the Guinness Book of World Records for having the highest number of marathons run:524 completed. But more amazingly, he had accumulated those marathons in the last 20 yearsof his life. Mah is quoted by Henderson as saying, “I do the things I enjoy … and I am alsoperhaps trying to prove something. I have been told by many people, many times, that once Ireached 50 years of age, I would not be able to continue running as much as I do. I am now 10years past 50 and I find that my body is more physically capable than it was at age 40. I believeAmericans have been brainwashed with the idea that they must do less because increased agewill result in less energy and diminished capability. I have found this is simply not true if aperson does not allow his mind to accept the traditional view of aging.” I think Mr. Mah’swords are something we should all take to heart, and I applaud Mr. Klessen for his nearly 30years of being a runner. He, along with the growing number of 70+ runners, are certainly re-defining how we should view the “golden years.”

Twenty years ago, the RRCA conducted a member survey that outlined the average age ofthe membership; the bell curve topped out at around 45 years of age. In 2007, the RRCAagain conducted a membership survey, and the RRCA board of directors expressed concern be-fore the data was collected that the average age of the bell curve would show more advancedyears of the membership. However, the data showed something quite different. We continue tohold steady at 45 years of age for the top of the bell curve, 20 years after that first survey.

What does this mean? It means that many people are getting into running or comingback to running with a running club as they approach mid-life, and that’s a good thing. So ifyou’re in your mid 30s, 40s, or 50s, don’t ever think it’s too late to get back into running. Thereality is, it’s never too late, and you certainly aren’t alone if you pick up running as a healthylifestyle activity or sport later in life.

Sincerely,

Jean Knaack

Jean Knaack

Club Running is a complimentary publication made possible by our advertisers and createdthrough a partnership between the Road Runners Club of America (RRCA) and RunningNetwork LLC. You’re a member of your local running club and your local running club is, inturn, a member of the RRCA.

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RRCA Members Speak


Best PracticesI'd like to see RRCA concentrate on spreading information about howrunning clubs can organize successful activities. Real details about actualprograms are what I’d like to see in publications RRCA puts out, whetherin print form or on web pages. Details about putting on club races, clubgroup runs, club training programs, producing club publications are someof the subjects I think RRCA could spread information about.

—David from Connecticut

Executive Director Responds:In addition to Club Running, the RRCA publishes a print newsletter calledInside Track. Inside Track is designed to be a best practices publication for run-ning club and event leaders and is mailed quarterly to all RRCA member run-ning club presidents and event member race directors. This publicationaddresses many issues of interest to running club leaders and race directors.You can find recent back issues of the publication on our website (rrca.org/pub-lications/inside-track/). Club leaders and race directors will also find helpful in-formation on our website in the “Resources For: Club Directors, RaceDirectors, Coaches, and Runners” sections. Simply click on the “ResourcesFor:” photos at RRCA.org to access your desired resource section.

Since 1958, the RRCA has gathered in different cities around the coun-try for the Annual RRCA National Convention. The convention is a great op-portunity for running club leaders and race directors, and everyone interestedin running to come together to share information, best practices, and con-tribute to the national mission of the RRCA. The convention consists of ed-ucational workshops, the RRCA Annual Meeting of the Membership, theNational Running Awards Banquet, and several social networking events.Hundreds of runners, club leaders, event directors, and corporate supportersattend the RRCA Convention. Learn more about it at RRCA.org/services/rrca-convention/.

—Jean Knaack, RRCA Executive Director

Keep Me InspiredI love receiving this magazine. It is better than a fashion or home and gardenmagazine. I have been running for a couple of years, completing three halfmarathons, and this year I hope to complete the Baltimore Marathon in Oc-tober. This magazine is truly an inspiration for me, since I am training for thebig one.

—Colleen from Maryland

Thank YouThank you for sending me my copy of Club Running. Although I am an 84-year-old geezer now, and must limit even participation as a volunteer for theTidewater Striders, I enjoy reading about those active in the sport.

—Randy Ferebee from North Carolina

5K National Oldest RunnerIs one of the opening pictures on the [RRCA] website—the smiling man wear-ing the red cross cap—Mr. C. Hawkings from Rainbow City, Alabama? Theamazing 92-year-old finished a 10K in 3:08:04 Saturday in Guntersville, Ala-bama and with an equally large smile.

—Jim Oaks, Alabama (RRCA Hall of Fame chairman)

Executive Director Responds:We get a lot of inquires about the photos on the RRCA homepage. Mr. Oakesis correct; the first image on our homepage, the “We Run the Nation” featureimage, is indeed the smiling Mr. Hawkings, age 92, at the 2009 Woodstock 5Kin Anniston, Alabama, taken by Penny Photography (above center). I personallylove this photo, and I think it captures the joy of running at any age in that largesmile of his. In case you’re wondering about some of the other photos, the “Finda Club” feature image (above right) is the beginning running program of theAnnapolis Striders led by Evan Thomas, and the “Find an Event” feature image(above left) is from the Modesto Classic taken by Vicky Boyd of the ShadowChase Running Club. (Alas, the final image, “Find a Coach,” is a stock image.)If you have taken a great photo that you believe captures the spirit of the RRCA,email it to [email protected] and we may feature it on our homepage at RRCA.org.

—Jean Knaack, RRCA Executive Director

Votes 50 100 150 200 250 300

I like mega events with 30,000+ runners — 3%

I like large events with 10,000 - 30,000 runners — 5%

I like bigger events with 2,001 - 9,999 runners — 8%

I like medium events with 500 - 2,000 runners — 21%

I like small events with 25 - 499 runners — 28%

350

I like to do a mix of different event sizes during the year — 35%

RRCA.org website poll

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

Total Votes: 956

What’s your favorite event size?


As you propel yourself forward, negativity falls away like beads of sweat. And before too long, you’ll find your perspective on the world refreshed. With every step, a new you emerges, fueled by the strength to face any obstacle in your path. asics.com

running cleanses the mind and body.


But the Bad News Is ...

10 • ClubRunning S u m m e r 2 0 1 0 R R C A . o r g

There must be something more humbling thanwatching your body age once you turn 50,but this will do just fine, thank you. Thecrossover from young to old comesabruptly—more so for menopausal women—and it makes you realize that quality-of-life is-sues are happening in real time. But if yourun, walk, bike, swim, or otherwise do aero-bics, it’s like money in the bank of aging.

Research spanning 21 years by JamesFries, Stanford School of Medicine, found

that older runners (age 50 and up), are health-ier and happier, and remain independentlonger than do non-runners, with the differ-ence most striking for women. Running de-layed the onset of age-related disability andfrailty by 16 years, and the divergence con-tinues as participants reach their ninthdecade.

“Late in life, you still see the benefit ofvigorous activity,” said Fries.

Over time, runners decreased their

mileage or stopped, but all of them did someother form of aerobic exercise, and many be-came avid volunteers with their running club.The social engagement of belonging to a run-ning group enhances self-efficiency and self-worth, and it offsets the late-life depressionthat so frequently occurs during the fourthage, those 80 and older.

Sally Young is a runner and freelance writer liv-ing in the Virginia Beach area.

Don’t Let Fear Affect Your Running

Sometimes fear and anxiety can get the bestof us in running. The key is to know how tomanage that fear and anxiety. As a result,here’s a brief list of techniques that a runnercan use to help manage their fears and every-day anxieties.

Occasionally, you may become stressedwhen you have to run in an upcoming event.When this happens, visualize yourself doingthe task in your mind. For instance, you haveto run in the championship event in front ofa large group of people in the next few days.Before the big day comes, imagine yourselfperforming the event. Self-visualization is agreat way to reduce the fear and stress of acoming situation.

Sometimes we get stressed out wheneverything happens all at once. When thishappens, a person should take a deep breathand try to find something to do for a fewminutes to get their mind off the problem. Aperson could read the newspaper, listen tosome music, or do an activity that will give

them a fresh perspective on things. This is agreat technique to use right before your nextevent.

Another technique that’s very helpful isto have a small notebook of positive state-ments that you can carry around with you.Whenever you come across an affirmationthat makes you feel good, write it down in asmall notebook that you can carry aroundwith you. Whenever you feel stressed, openup your notebook and read those statements.This helps to manage your negative thinking.

In every anxiety-related situation you ex-perience, begin to learn what works, whatdoesn’t work, and what you need to improveon in managing your fears and anxieties. Forinstance, you have a lot of anxiety and you de-cide to take a small walk before your event tohelp you feel better. The next time you feelanxious you can remind yourself that you gotthrough it the last time by taking a walk. Thiswill give you the confidence to manage youranxiety the next time around.

Take advantage of the help availablearound you. If possible, talk to a professionalwho can help you manage your fears and anx-ieties. They can provide you with additionaladvice and insights on how to deal with yourcurrent problem. By talking to a professional,a person will be helping themselves in thelong run because they will become better ableto deal with their problems in the future. Re-member that it never hurts to ask for help.

Remember that patience, persistence,and education go a long way in preventingfear from becoming a factor in your running.

Stan Popovich is the author of A Layman’sGuide to Managing Fear Using Psychology,Christianity and Non-Resistant Methods, aneasy-to-read book that presents a generaloverview of techniques that are effective in man-aging persistent fears and anxieties. Visitwww.managingfear.com for additional infor-mation.

Deep Vein Thrombosis in Athletes: A Cause for Concern?

Deep vein thrombosis (DVT) is defined as theformation of a blood clot, or thrombus, in oneof the large veins (usually of the lower limbs)that leads to partial or complete blockage ofthe venous circulation. In severe cases, a frag-ment of the thrombus breaks free and migratesthrough the heart to the lungs, blocking a pul-monary artery or branch (known as pulmonaryembolism, or PE). Risk factors for DVT in-clude age, recent surgery, stroke, immobiliza-

tion, obesity, malignancy, and lower extremitytrauma. A substantial portion of diagnosedDVTs occur in adults in poor health who arehospitalized or in nursing homes, and can re-sult in long-term vessel damage and evendeath.

Interestingly, however, there are a numberof cases of otherwise healthy athletes, includingmarathon runners, cyclists, triathletes, andcross-country skiers, who have experienced a

DVT after participating in endurance exercise.A commonality of these cases is that both theathletes and their physicians failed to recognizethe signs and symptoms of DVT, therefore im-peding timely diagnosis and treatment. Classicsymptoms of DVT involve swelling, pain, anddiscoloration in the affected extremity. Symp-toms of a PE include unexplained shortness ofbreath, rapid heartbeat, chest pain, anxiety,sweating, and a cough that produces blood.

By Beth Parker, PhD, Henry Low Heart Center, Hartford Hospital

By Stan Popovich


By Sally Young

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Unfortunately, many DVT symptoms mimicthe musculoskeletal pain experienced by anathlete after a competition, and may also notappear for days or even weeks following theathletic event that caused the DVT. Similarly,symptoms of PE may mimic the symptomsof upper-respiratory tract illnesses that ath-letes may experience due to reduced immunesystem function after a strenuous enduranceevent. Mistaking the symptoms, coupledwith the overall good health of the athlete,may lead to a further delay in a correct diag-nosis even when the athlete visits a doctor.

Why might athletes be at risk for DVTand PE? The underlying cause of DVT is ex-plained by an interaction of three factors,termed Virchow’s triad. These factors areblood vessel injury, stasis (a slowing or stop-page of the normal flow in a blood vessel),and the presence of a hypercoaguable state thatis, the likelihood of forming a blood clot isincreased. Endurance athletes are exposed toboth vessel injury and hypercoagulabilityduring endurance events, as they experiencemicro-trauma, and potential injury to bloodvessels during repeated muscle contractions,and possible dehydration. Athletes are alsolikely to follow endurance exercise with inac-tivity and immobility (thus inducing stasis)while traveling home from and/or recoveringfrom the athletic event. Interestingly, studieson the effect of acute endurance exercise (forexample, a marathon) on the formation ofblood clots suggest that while endurance ex-ercise does activate the coagulatory system(which leads to clot formation), it also acti-vates the fibrinolytic system (which leads toclot breakdown). Therefore, physical activityand competition itself do not appear to dis-rupt the balance between clot formation andclot breakdown in most athletes.

However, there are many additional riskfactors for DVT, which include use of estro-genic medications (for example, oral contra-ceptives and hormone replacement therapy),traumatic injuries (for example, a fall duringcompetition), and thrombophilias (that is,clotting disorders such as Factor V Leidenmutation, and proteins S or C deficiency). Inaddition, several of the known cases of DVTin athletes have occurred after athletes trav-eled home from events or strenuous trainingsessions, as car, bus, train, or air travel acti-vate the coagulatory system. Therefore, it’spossible that superimposing risk factors suchas medications, genetic predisposition, andtravel on endurance exercise may be added toan individual’s DVT risk and ultimately in-crease the tendency for clot formation.

So, should endurance athletes be wor-

ried about post-competition DVT? Probablynot, as the majority of endurance athletes areable to compete and participate in physicalactivity uneventfully over the course of thelifetime, with no incidence of DVT or PE.However, what is notable is that when DVToccurs in athletes, the symptoms are ofteninitially overlooked and/or misdiagnosed byboth athletes and their medical practitioners.Therefore, it’s important that athletes,coaches, and sports medicine personnel be fa-miliar with the symptoms and potentialcauses of DVT and PE so as to aid in imme-diate diagnosis and treatment.

Endurance athletes also typically askwhat they can do to prevent DVT. Unfortu-nately, there are no conclusive data to use informulating guidelines that address issuessuch as travel after an event, use of oral con-traceptives, and/or genetic testing in individ-uals who have previously developed DVT.

However, endurance athletes can takebasic precautions to minimize DVT risk fol-lowing prolonged and strenuous exercise.These include avoiding long periods of ve-nous stasis (that is, participating in active re-covery following an event rather thansedentary recovery), as well as performinghourly leg exercises, avoiding crossed-legs,and remaining adequately hydrated duringpost-exercise travel. Compression stockingsfor extended periods of post-competitiontravel may also be effective for athletes, par-ticularly those with one or more risk factorsfor DVT. While more research needs to beconducted on this topic to verify the grow-ing body of anecdotal evidence compiledfrom individual case reports, it’s likely thatsimple strategies of education and preventionwill reduce the risk of DVT and PE in oth-erwise healthy athletes.

Beth Parker, Ph.D. is an assistant professor ofmedicine at the University of Connecticut andthe director of exercise physiology research inpreventive cardiology at the Hartford Hospitalin Connecticut.

Health & Safety Spotlight continues on page 12




Run For Your LifeBy Mishka Vertin

A strong gust of icy wind blew up the back ofmy running tank, causing my race number totwist and turn and crackle, threatening to defythe tiny safety pins holding it in place. AsI jumped up and down in a somewhat futile ef-fort to create body heat, I glanced behind me to-ward the origin of this gale force: the PulaskiBridge. Every other day of the year this bridgemarked the border between the New York Cityboroughs of Brooklyn and Queens. Today, itmarked something more—the halfway point inthe world-renowned NYC marathon. I had beenperched at the 13.1 milemarker for several hours, andwhile the chilly 40˚ tempera-ture was ideal for running amarathon, it threatened to ce-ment my muscles as I stoodon the sidelines thoroughlyunderdressed. My fingerlessgloves and knee-length tightswere no longer cutting it, andI was desperate to begin run-ning.

Desperate for warmth,but even more desperate forwhom I was expecting tomeet.

You see, I was waiting atthe halfway point for a mannamed Louis*, a member ofthe Odyssey House “Run forYour Life” team that I hadbeen coaching as a volunteerfor the past 6 months. I was adesignated “guide” andwould be leading Louisthrough the second half of themarathon, offering support, encouragement, andthe occasional packet of Gu. And now, 21⁄2 hoursafter the official start of the NYC Marathon, Iwas beginning to get worried. Worried becauseLouis’ longest training run was only 18 miles.Worried because he had been having troublewith his knee. And worried because Louis hadonly begun running 4 months earlier, and priorto that, he had been a drug addict.

“The only time I ever ran was from the police,” chuckled one of the Run for Your Lifeteam members during one of our first practicesin late April. During those first few workouts, itbecame evident that a lack of physical activitywas a common theme in this group, when it wasnearly impossible to get the runners to jog a loopof the Central Park Reservoir without stop-

ping. Odyssey House is a long-term residentialdrug treatment program and most of the 40 or soRun for Your Life participants had joined sim-ply to get a few hours outside each week. Mosthad been mandated to the drug program by thecriminal justice system, and had been threatenedwith jail time if they failed to successfully com-plete their 12 months.

I had discovered the program while visitinga young client of mine who I had helped get outof jail and into Odyssey House as part of mywork as a social worker at a Bronx public de-

fender’s office. Framed newspaper clippings linedthe walls of the facility’s lobby, detailing the suc-cess the program’s participants had experiencedin trading an addiction to drugs for an addictionto running.

Run for Your Life is led by AndreMatthews, a recovering addict and one-timeOdyssey House client who began coaching theprogram in 2001 after completing his firstmarathon. Over the past 8 years, he has led 250other recovering addicts in completing the NYCMarathon. Inspired, I asked Andre if I couldcombine a personal interest—running—withmy professional interest—helping people caughtup in the criminal justice system—and help outwith the team.

I began running 5 years ago mostly for themimosa brunch I could indulge in with my run-ning club, the New York Harriers, after a 5 or10K race. I had completed a marathon and nu-merous half marathons, but was a recreational

runner by all standards. But to the OdysseyHouse guys, I was the “real deal” as far as roadracing was concerned. And so, during those firstfew months of struggling to make it all the wayaround the Central Park Reservoir, I filled thetime with stories of my running experiences: thefunny relay races, the various injuries, the timesI got lost or chased by dogs.

The stories soon became stories of my lifeexperiences, and eventually—after having gainedsome trust—they became stories of their life ex-periences. Shawn told me about his newborn

daughter, about how difficult itwas to be inside a treatment fa-cility and missing the importantsteps of her first year. I listenedas James talked about his littlebrother, and how proud he wasthat he hadn’t followed in hisfootsteps, and how much hehoped to become someone hisbrother could look up to.Robert told me the story of thelast group home he had been in,how he had been kicked out,and had nowhere to go. And La-toya would tell me of her visitswith her 6-month-old daughterKatie, and how she was runningbecause she wanted to behealthy and around to raise herdaughter.

As the stories grew moreintense, so did our mileage. ByAugust, our regular workouthad become the full 6-mile loopof Central Park. The team hadeven begun competing in local

races, where they discovered their competitivespirit and I discovered that mediocre runners cantake home huge trophies if they are willing to do10Ks in Bed-Stuy! I will never forget our firstrace as a team, the Achilles’ “Hope and Possibil-ity,” a race for athletes with disabilities. I stoodwith a couple of our team’s teenagers—the agegroup that often has the most anger and, there-fore, is the hardest to get motivated about mak-ing changes their lives. As we watched tinychildren with prosthetic legs run across the finishline, I heard them remark to one another, “Man,maybe we don’t have it so rough.”

Around this time, I had begun to run reg-ularly with Louis, a recovering alcoholic and co-caine addict who was in round 2 of rehab andcommitted to returning to his former life as abusinessman. Louis had completed a 12-monthprogram, relapsed almost immediately, and beensentenced to complete another long-term resi-

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*Some of the participants’ names have beenchanged to protect their privacy.


Running on the Edge of the Western World

Sunday, November 14, 2010

Come for the run...Stay & play by the Bay

Running on the Edge of the Western WorldRunning on the Edge of the Western WorldRunning on the Edge of the Western WorldRunning on the Edge of the Western WorldWorld


Health & Safety Spotlight Continued from page 12

dential program. As time went on, he admittedto me that he was very angry at having to com-plete another entire program when he had onlymessed up once. But as Louis got more and moreinto his training, he became obsessed. “I havebeen asking myself all this time, ‘Why am I here?Why am I doing this again?’ And now I know.To discover running.” And run he did; he nevermissed a practice, and as his interest in runningterminology grew (negative splits! tendonitis!Prefontaine!), his race times shrank.

In fact, the improvement of most of theparticipants was just as astounding. One Tues-day night practice, I decided to run with Viktor,a small, handsome Dominican man who had be-come one of the team’s best runners. Viktor wasquiet, and I teased him as we started running,“Now Viktor, I am going to try and stay withyou, but if I can’t keep up I want you to goahead.” It was my job, after all, to make surethese guys kept going. I had come in ahead ofhim in a 5K the week before and I was naivelyconfident if anyone was going to need encour-agement to keep up the pace, it was going to be

Viktor. I let him lead and by mile 3, our 7:15 permile pace was causing my thighs to seriouslyburn. “OK, Viktor, I can’t keep up,” I huffed outan admission. “You go on ahead without me.”He turned to me, nodded OK, and … sloweddown a bit, too. I tried again: “Viktor, you’renot even tired. I’ll be fine. Go!” Viktor turned tome, nodded and … continued two steps aheadof me. A few more rounds of this and I could seeI was getting nowhere. Despite my pleading andhis silent head nodding, Viktor the gentlemanstayed exactly two steps ahead of me for the next3 miles. He would, from time to time, attemptan inconspicuous glance behind him to makesure I was still there. And—thanks to him—Iwas.

Week after week they continued, through18-mile-long runs in the pouring rain and be-ginners’ injuries, all the way to the New YorkCity Marathon. 39 recovering addicts, men andwomen who had complained about going out inthe rain, who had hid in the bushes along thereservoir to sneak cigarettes, who were runningfor the most part in used gear donated by myrunning team, were about to cover 26.2 miles

more than they had ever dreamed. And so,there I was at the edge of the Pulaski

Bridge on November 1, 2009,praying for the first time in a

decade, praying that Louiswould come through. Then,all of a sudden, my prayerwas answered by a voicebooming from the crowd.“Woo hoo! Mishka! Getback here and get in aphoto!” There he was, look-ing like a million bucks, pos-ing for photos with familymembers and a few fellowRun for Your Life marathon-ers. And so it went for the restof the race: cheering to thecrowd, posing for photos,dancing to the bands, eatingevery piece of leftover Hal-loween candy handed to us. (Ijoked to Louis that this mayhave been the only race I’d everrun during which I actuallygained weight!)

My own first marathon hadbeen painful. I had been going forspeed and it took me years to eventhink about running anothermarathon. But for Louis, it was dif-ferent. He didn’t care about speed.He cared about sharing this momentwith his friends and family, aboutconnecting with the people of NewYork, about having a great time,and about being grateful that hewas healthy enough to accom-plish something so huge, some-

thing so much bigger than he was. And that feel-ing of elation that I had hoped for, but had nevercome while crossing the finish line of my ownfirst marathon? I felt it with Louis as we ran pastTavern on the Green with our hands held high.

After the marathon, the mood among theOdyssey House finishers was different than whatI am used to experiencing. No one talked aboutfinishing times or splits or even wondered whohad won the race. Instead they compared linessuch as, “How ’bout when you tried to take thatlady’s banana and she snatched it back and said,‘This is for my husband!’” and “I can’t believeyou stopped and played the bongo drums withthat band!” They patted each other on the backin respect and utter awe, making good on apromise they had made to each other and tothemselves. “I have had some pretty emotionaltimes in my life,” said Alejandro, a programmentor and former addict, a few days after therace at the Run for Your Life awards ceremony.“My wedding day, the birth of my first daughter.But nothing compared to the emotion of finish-ing my first marathon.”

“How many of you used drugs the morningof the New York City Marathon?” bellowed JohnTavolacci, the executive vice president of OdysseyHouse and himself a marathon runner, to thecrowd of finishers seated at the awards ban-quet. No hand went up. “And how many of yougot high on the morning of the New York CityMarathon?!” The room erupted in cheers. “Nowyou know how to get high while doing some-thing positive!”

The truth is, not everyone who started thatfirst day of practice back in April made it to theawards ceremony. Some are discharged fromOdyssey House for drug use, some decide they’renot ready and leave. The young woman I hadoriginally been assigned to guide in the marathonjust walked out one September day and nevercame back. So does the program even help? As ofyet, Odyssey House has not recorded any statis-tical evidence on the effects of the Run for YourLife program on the participants’ long-term so-briety. But that doesn’t really matter to Andre.Or to Louis. Or Viktor, or the 15 others whocompleted the marathon for the first time thisyear. Or to the countless other Run for Your Lifealumni who return year after year as mentors andguides.

“I thought about leaving [the program] afew times,” Louis announced to the audience atthe awards banquet. “But the commitment torun for my life was the thing that kept mehere.” Louis will graduate from the program inJanuary, and he has already committed to beingback as a mentor for next year’s marathon. Andso have I.

Mishka Vertin has been a member of the New YorkHarriers and is a member of the North BrooklynRunners. She has found a real community withinthe club.

R R C A . o r g14 • ClubRunning S u m m e r 2 0 1 0

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Mishka Vertin (left)


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“The golden years” might take you back to thefirst running boom, but it is also a term used inreference to senior citizens at a certain stage intheir life. At this stage in my life, I can qualify asa senior person because of the 7 decades, plus 6years that I have been alive. For the past 28years, I have been an avid runner. Prior to thattime, I didn’t walk any farther than I had to.

Stretching back into the 1980s, runningbecame a prominent activity, a fad sweeping thenation. I didn’t immediately jump on the band-wagon, but I did start to walk back and forth towork. One day on my walk to work, I needed tospeed up the commute time so I jogged one cityblock. On the journeys thereafter I began to in-clude the walk-a-block, then jog-a-block systemwhile wearing street shoes.

I came to the point where I became moreserious about the jogging phase and laced up myno-cushion tennis shoes for a challenge arounda city block. Then came the phase when I finallypurchased some running shoes.

My weekly mileage constituted maybe 12slow miles. Eventually there came a point whereI could jog 2–3 miles a session. I felt good aboutthis new-found ability and a friend my age, a

runner, suggested that I should enter a local 5Krace, just for fun.

This would mark my first competitive run-ning effort. In my mind I was wondering if the5 meant 5 miles or something else. I heard therewould be a “split time” the first mile. Did thismean the runners would split up into groups?

As the start gun went off, I thought Iwould run as fast as the people who lookedabout my age. At the end of the first mile Ithought, “Why am I doing this?” as youngerand older runners ran past me. I went back to aslow jog and finished the race.

Afterward, with my first race T-shirt inhand and some of the usual post race food farein my stomach, I felt satisfaction in finishing therace. My next thoughts were, “Why didn’t I gofaster?” and “When is the next race?” I washooked on this running thing; I was 48 yearsold.

I acquired books of that era on propertraining, nutrition, strategies to win races, andwisdom from other runners. Armed with newknowledge, the best running shoes were pur-chased and seasonal clothing for upper Midwestrunning was procured.

For a number of years, I kept a log ofmileage, the weather, where I ran, and how I feltduring and after the run. Later, I just loggedmileage and race times for the different eventsfor comparison year to year.

I believe that you are never too old to be-come involved in running. As a runner, you canreinvent yourself with each new run, becauseeach run is an outward journey and yet a jour-ney within yourself. As your footsteps fall intosync with each breath, the constant rhythm letsyour mind wander and meditate. A mentalswitch can evoke qualities of endurance that youdidn’t know you had. You can cross boundaries,push beyond the edge, or just have a silent es-cape for some time alone. There is somethingdeeply satisfying in a good run. At the end of arun, you can feel good about yourself and beready for whatever life may offer you.

I feel comfortable and hope to keep a goodpace until I am 80 years old. If you are a com-petitive older runner, I would like to suggestsome of the following strategies.

If you start toward the back of the pack,you can pick your way through people who bumout from too fast of a start. It can be uplifting to

R R C A . o r g

TheYears of Running

The Last Fun Run

When we are born we know not when.There is a program within.

As a child we may not talk but just learn to walk.We will learn to run and the fun will have begun.

When we have a game, it is to run, the only way.The name of the game is to run, it is only play.

When we are teenage all the rage maybe not to run.To some this is when all the fun will have begun.

Some days we may laugh or we may cry.To run may wipe our troubles away; it’s worth a try.

The first 5K or 10K we may wonder why.Next time we know why and we will fly.

New shoes become old as each race is more bold.T-shirts are in a pile as new P.R.s are on file.

Age groups allow us to be the new kid on the block.The thirst to be first in our age group, to beat the clock.

Someday when we are older we will run less each day.Even though it tends to melt the years away.

When our last run is done we may never see the sun.Our spirit in a spring day in May; may have a run just for fun.

Harry Klessen 2001

GoldenBy Harry Klessen, Souix Falls Area Running Club member

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pass other runners instead of being con-stantly passed by others, which is what hap-pens if you seed yourself too far forward.

If there’s wind from the start line or tothe finish line, find someone going yourpace, and draft close behind that person ifyou’re running into the wind. This will helpconserve your energy. Once you reach thepoint where the wind is at your back, pickup the pace. Go with the push of the air cur-rent.

Try to find races that don’t discriminateagainst older runners by not having an agegroup for you. A lot of smaller races have atop age group of “55 and above.” That’s atough age group to compete in, especially ifyou’re over 70. And most states now have aSenior Games, where you compete againstonly people in your age group. I have foundthat some races will give awards or recogni-tion for the oldest runner, but if not, then gofor your own P.R. (personal record). Enjoymoving up in your age group, as there mightbe a little less competition.

Lastly, if you enjoy competition, havefun with it. Some days you will feel like arace horse and other days like a tractor. Butno matter what, have fun and feel good atthe finish line.

Observe children when they play. Mostof them would rather run than walk. Mayberunning for older people brings forth a retrofeeling of our youth. Running can wipe awaythose numbers we use to denote our birth-days. Running with someone or alone can bea great time for stress release, as one’s mindis free from everyday problems. It can be atime of creativity, answers, and new con-cepts. Whatever distance you traverse or timeyou spend, running offers an opportunity torenew both mind and body and to feel goodabout yourself.

By running, you can change yourchronological age to your actual, hopefullylower, physical age. Everyone is unique inhow they age. If running in your goldenyears is your choice, make it fun and get yourendorphins flowing!

Harry Klessen is from Sioux Falls, SouthDakota. For over 40 years, Klessen has been anartist, creating sculpturesfor private clients and spe-cial commissions. His workincludes large freestandingindoor and outdoor sculp-tures that can be seenthroughout Iowa andSouth Dakota. He esti-mates that he has createdat least 3,000 works of art,including the “CircleTotem” owned by the IowaArts Council (right).

Rhonique “FloRho”: My first experience with run-ning came, as it did with many others, during myjunior high and middle school days when I joinedthe track team. Because I was not in the top tier ofathletes, I left the competitive running field when Igot to college. During undergrad, medical school,and residency, I ran just because. Deep inside ofme there was still the love for running, but not thetime. Well, turn the clock forward a bit—two ba-bies and 60 lbs. heavier—and my love for runningwas rekindled. In May of 2008, I became a born-again runner, with no intent of giving it up again. Istarted training for the Baltimore Half Marathonwith my cousin, who had given birth to twins andwas looking for a way to lose the baby fat. I keptsaying, “I couldn’t blame the baby fat on the babyanymore”; he was 4 at the time. Two years later, Ihave a running group of women that race with me,train with me and are committed to showing othermen and women the beauty of running. We are theDynamic Divas. Many of us are doctors, lawyers,entrepreneurs, and such. We are all looking to stayhealthy, run, run, and run.

Dan Shields: My son, David, ran cross country inhigh school, graduating in 1996. As dads do, I did notmiss a meet. My daughter, Katie, decided she wouldlike to run in high school, too. I told her that if shewanted to do this, I would quit smoking, rehabilitatemy shoulder and knee, and run with her. So at 52, Ibegan my running career. The rehab started in Jan-uary 1996. Training started in May, one telephonepole distance at a time, then two, and finally a mile.Running before work (3:45 a.m.) many days a weekfor 2 miles. Running with some of my basketballbuddies and some from work, I trained for 6 weeksand decided to try a race, the Firecracker 4 on theFourth of July. Stumbling upon a friend, I asked if Icould pace with him. His comment was “Sure, butwe must beat that guy over there.” I ran so close toMike that I’m sure most spectators thought we wereconjoined. Time: 33:24. Yes, we beat that guy. Thebeginning! (Editor’s Note: Dan appears on the left inour cover photo. He has served as the RRCA Ohiostate rep since 2007.)

Bruce McIntosh: I started running in March of 2004.I was 38 years old. I wanted to lose weight like lotsof others. I signed up for a 5K race that May, proba-bly sooner then I should have, but I was quickly ad-dicted to races and use them for motivation. I havesince run in over 150 races and will do my 6thmarathon on May 16th.

Juanita Conduff Woods: I started running less thanone year ago, with the incentive to get free tickets toan area water park, which was part of the racepacket! Since then, I have run numerous 5Ks, a cou-ple of 10Ks, and am training for my first halfmarathon on the anniversary of my very first run inJune! I have lost weight, added energy, and devel-oped a great group of friends to keep me going. I

never thought I would enjoy running as much as I donow. When I was in junior high, I tried out for the jun-ior high track team, and after failing the “test,” I wastold I did not have the body to be a runner and shouldtry to find another sport. It is now very important tome to encourage others of all ages to pick up runningas a hobby/exercise activity. This is one of the fewsports that require very little equipment to get started... just your two feet and a positive attitude!

Paul Mosel: I was 51 years old when I ran my firstrace, Bay to Breakers 1991. I have since run 888races, 16 marathons, and one ultra. I started runningafter I blew out my knee at work and decided Ineeded to strengthen my knees. Did it also for healthreasons. Little did I know it was also a lot of fun.

Rachel Hanson: I was in 2nd grade and we ran the50 yard dash in P.E. I beat all the boys and knew in-stantly that I loved the rush of running as fast as Icould in a real race! After that, I remember trying toorganize little races with my friends on the play-ground, after church, and in my neighborhood. At 36,I am not as dominant as I was at 8 (though I still beatsome of the boys!), yet the rush of running at fullspeed is just as freeing and rewarding as ever.

J.S. Rinker: I started running because it was theonly sport I could afford to do. I figured it was cheapenough to buy a pair of running shoes and start run-ning. I signed up for the Human Race in 2008 and mythen 10-year-old daughter would run it with me formy birthday gift. I was then 44, recently quit smok-ing after 35 years, and hit the road and I was hookedin a big way. We did that run and it was very specialto me. I could not have had a better day and haven’tsince. Our time was not bad, somewhere around 1hour 26 min. I might have finished better but mydaughter had some ankle issues so we went slow(no, really, it was her and not me). I have since run adozen 5K runs and my first half marathon last yearwhich was a awesome event. I am still nervous aboutdoing a full marathon but I have my eye on the Pig asmy first, but for now I am running the half again thisyear and a couple of ten milers, and I am in bettershape now than when I was twenty—all from buy-ing a pair of running shoes.

Beth Montpellier Knox: I started running at the ageof 48 so that I could fulfill a promise I made to my-self and my mother who died from Alzheimer’s dis-ease. I set my sights on completing a 5K race thatbenefitted [research into] this horrific disease thattook her life a year earlier. In the process, I foundmeaning in my life and have been addicted to run-ning ever since.

Read many more inspiring stories from this discus-sion topic from RRCA Facebook friends. Simply clickthe Facebook icon on the RRCA website to join ourFacebook discussions. We look forward to hearingfrom you!

Courtesy of Sculpt Siouxland

RRCA Facebook Friends Share When and Why They Started Running


I was standing midway across a tiny suspensionbridge, far into the third day of the Himalayan StageRace, pausing for a photo. But my smile wasn’t justfor the camera; I was thinking that the aid station as-sistant was crazy. He’d just told me that I had 7Kmore to run. I knew that couldn’t be true. I’d beenrunning for over 7 hours and I was about to collapse.I’d run the numbers in my head and I knew the fin-ish line was near. The worker was wrong; as soon asI crossed the bridge, I’d be delivered from my agony.

But when I crossed the bridge and looked upthe road on the other side, all I saw was a treacher-ous, rock-strewn trail for as far as the eye could see.No finish line.

In over 20 years of racing, I’d never once feltdefeated, but now I silently admitted the truth: Forthe first time in my life as a runner, I had been bro-ken.

What was I going to do now?It had seemed too good to be true. C. S.

Pandey, the charismatic director of the Himalayan100-Mile Stage Race and Mount Everest ChallengeMarathon—deemed by Runner’s World to be “themost beautiful race in the world”—had offered me achance to participate in the October 2009 race as avisiting journalist. I asked my wife Stephanie whatshe thought. Her answer was quick and emphatic:“We’re going to India!”

Then reality hit: I was going to run 100 mileson the other side of the world on rough trails at highaltitude in the freezing cold. I needed to figure outhow to get ready.

First, I considered the altitude. Ideally, I’d pre-pare for racing in the Himalayas by living at altitude.That wasn’t going to happen, so Iarranged the loan of an alti-tude simulator,

which would pump oxygen-thinned air into an en-closed tent covering the top half of our bed, hope-fully tricking our bodies into making all theadaptations that come from living high.

The model I used was the MAG-10 MountainAir Generator, by Higher Peak. It could reduce thepercentage of oxygen in the air from about 20.9%,which is sea level, to 9.6%, found at 20,400 feet. Itcame with an 8-week program to take us from 5,000feet up to the equivalent of 13,000 feet. The safetyinstructions warned of possible side effects includingdizziness, nausea, and headaches, but it was warning#13 that got my attention: “Use of this device mighthave a negative effect on your marriage or relation-ships. Don’t say you haven’t been warned.”

I set up the tent and connected the hoses,plugged in the generator, and flipped the “on”switch. The unit hummed and began to breathe,sucking air in and out like a patient in the ICU.

In the morning we felt ... nothing. We eventu-ally worked our way up to 12,000 feet, but was itworking? It was hard to tell.

But now it was time to train. I targeted fourmarathons and a 50-mile ultra between August andOctober, and also planned to use a vacation inMaine as a training camp. Over the course of 5days there, I covered 67 miles of wooded roadswith rolling hills. I felt a bit tired, but my bodyheld up well. I was starting to believe that thismight not be so hard after all.

Come the race, I’d find out how wrong I was.We arrived in Delhi on Oct. 24. We consider

ourselves fairly well traveled, but in India, we wereunprepared for what we experienced. There werehomeless adults and children everywhere, beggarsand relentless street peddlers, and filth and decay.But there were also beautiful ruins and temples,

and we never saw any road rage or felt threat-

ened in any way. Despite the poverty, there was al-ways the flash of bright color in people’s clothingand even painted onto their trucks, and we metmany wonderful people.

But then it was time to fly on to Bagdogra innortheast India, into a tiny regional airport wherecows wandered the nearby roads. A driver met us andtransported us out of town, past artisans working intheir shops, up the winding roads into Darjeeling andthe town of Mirik, where we met the rest of ourgroup. There were only 42 runners, but it was a di-verse group, including visitors from Switzerland,South Africa, the UK, and Spain. We toured Dar-jeeling and rode the historic miniature train, andthen awaited the start of the race the next morning.

The Himalayan 100-Mile Stage Race takesrunners from 6,000 to 12,000 feet over 5 days,with daily distances ranging from 13 miles to thegrueling Mount Everest Challenge Marathon onthe third day.

Much of the race takes place on historic, un-paved road along the Nepalese border, in the shadownot only of Mt. Everest, but also three of the world’sother tallest peaks: Kanchenjunga, Lhotse, andMakalu. We would run through dozens of small vil-lages, garnering smiles from the local Indian, Nepali,Tibetan, and Bhutanese people, who would call out“Namaste!” which translates as “may the spirit withinme greet the spirit within you.”

Day One: 24 miles We gathered in the village of Maneybhanjang at6,600 ft. for the start of the race. Local musicians andyoung dancers entertained us as Pandey urged us toremember that “this is not a race, but something to

E ncoun t e r s w i t h t he Hima l a y a n S t age R aceBy Jeff Horowitz


Courtesy of Jeff H

orowitz

Running High


be enjoyed!” Young girls put decorative scarvesaround our necks for good luck, and then we wereoff. We flew through town, running easily, but thenhit the road leading up and out of town. Most of uswere quickly reduced to walking the steep switch-backs. I told myself that the road could not simplyclimb forever, but then I thought, yes, it could—thisis the Himalayas!

Eventually we passed through some mist,which I realized was the cloud line, and ascendedto the small town of Sandakphu, a small Sherpasettlement at 11,800 feet, where we would be stay-ing the next few nights. The nights were cold andthe rooms spartan, but the food prepared for us inthe evenings and mornings was hot and delicious,and the mood was festive.

Day Two: 20 miles Rising before dawn, we were treated to a spectacularsunrise. The clouds below seemed like a roiling sea inthe early darkness. The race doctor was busy dis-pensing Diomox, an anti-altitude sickness pill. I wastaking that, as well as a sleeping pill at night, since Ihad read that the thin air could create restlessness andsleep deprivation. But so far, everything felt fine.

Stage two was an out-and-back course. Al-though flat compared to the previous day, there werestill rolling hills, and the frequent rock fields madesteady running difficult. The views, however, werespectacular. The support on the trail was surprisinglygood; it was hard to imagine the journey the bananaswe munched had taken to reach us.

Day Three: 26.2 miles, or so My wife Stephanie, a marathoner herself, joined mefor this leg, which was also counted as a stand-alonemarathon. We set off again from Sandakphu, retrac-ing the route from the previous day until mile 18,when we began a steep descent along a dry river bed.We navigated uneven wooden steps, ran throughmilitary outposts, and navigated steep, rocky drops,eventually making our way down to a valley. We werenear mile 26. I was sure of it.

Then came that bridge in the town of Rimbik.Stephanie looked at me questioningly. I was cooked,

but she wasn’t. I didn’t want to have her worry aboutme, so I pulled myself together and willed myself tomove forward over the rough boulders and rocks.

Eventually the trail smoothed as we hit a pop-ular trekking road. We passed small inns, guardedby strutting roosters and framed by colorful flow-ers. I managed a slow run-walk and finally spiedthe finish line up ahead. I’d never before been sohappy to stop moving! It had turned out to be 31miles instead of 26.2, on some of the roughest ter-rain I’ve ever tried to run. My finishing time thatday was 9:29—nearly the same amount of time ittakes me to complete a 50-mile race back home.And, I reminded myself, I’d have to be back out atit the next morning.

Day Four: 13 miles I awoke to the complaints of my legs: “Please don’tdo this to us again.” “It’s all downhill at the begin-ning,” I told them. “Please don’t!” “Listen! It’s flatafter that until a final uphill. If we can make it all theway through to the base of the climb, I’ll let us walk,OK?” Then my back chimed in with it’s own objec-tions. “Butt out,” I told it.

And so I lined up with the others, a crowd ofwounded and tired runners, starting exactly wherewe had left off the day before. We all set out at a nicerun and I surprised myself by how relatively good Ifelt. We were running on a paved road, and thoughit was broken and cracked, we were able to hit asteady pace for the first time in the race. I picked upthe pace as we passed more inns and locals breakingrocks with hammers at a small quarry. Dropping allthe way to 5,000 feet, I felt shockingly strong. Mypace quickened from 10 minutes per mile, to 9, to 8,and then under 8. As we hit the last uphill miles, I al-ternated running and walking even on the steepestsections, counting off 30 steps of each. On reachingthe finish line, I found myself among the day’s topfinishers. “See?,” I told my legs. “Not so bad.”

We were bused back to our inn, where we hadstarted that morning. That night we enjoyed ourgroup meal and entertainment hour. There weremany twisted ankles, blisters, and upset stomachs,

but Pandey, taking advantage of the mix of national-ities, distracted us by inviting participants to show-case their own culture through song, ending with onebig dance and singing jam.

Day Five: 17 miles We began our final day where we had left off, mean-ing more paved road, but also more uphill miles. En-couraged by my performance in stage 4, I plannedto run at least the first three miles—every uphill inchof it—without stopping. And I did, passing manyrunners who had left me in the dust in earlier stages.

Eventually the road flattened, and we began itslong, gradual descent to Maneybhanjang and the fin-ish line. I traded positions with one of the Swiss run-ners, seeking motivation in silent competition, andeventually left him behind for good.

Finally, I approached the outskirts of town andI knew that the end was near. Music played as I flewthrough the finish line. Catching my breath, I posedfor photographs with Mr. Pandey, trying to absorbwhat I’d just accomplished. Despite months of anx-iety and the doubts I felt all through the race, I hadsomehow made it. It was an emotional moment foreveryone; some finishers wept, while others shoutedand grinned. The good feelings continued into thenight when we gathered for the our post-race awardsceremony and dinner.

The next day, Stephanie and I were back on aplane to Delhi for some sightseeing before continu-ing on back to our home. The entire adventure wasalready slipping into the past. Filed away perhaps,but too wonderful to ever be forgotten.

Jeff Horowitz is an RRCA-certified running coach, aswell as a certified personal trainer and triathlon coach.He’s the author of My First 100 Marathons: 2,620Miles with an Obsessive Runner (Skyhorse, 2008),and writes for several sports and running magazines.He’s run over 140 marathons in every state, as well ason most continents, including Antarctica, but his biggestchallenge is helping his wife Stephanie chase after their4-year-old son Alex. Contact him [email protected] and www.RuntotheFin-ishLine.com.



RRCA Program Spotlight


Successful 1st Annual Weight Watchers® Walk-It Day5K Events Hosted by RRCABy Eve Mills

Thousands of participants took part in the na-tionwide initiative, which was the culminationof the Weight Watchers® Walk-It Challenge.

Weight Watchers created the first Walk-ItDay to encourage people to get active and walka 5K. This nationwide initiative is part of theWeight Watchers Walk-It Challenge that kickedoff earlier this spring, emphasizing the impor-tance of physical activity.

For the first annual Weight WatchersWalk-It Day, hosted on June 6, Weight Watch-

ers partnered with the Road Runners Club ofAmerica and its member clubs to produce theWeight Watchers–sponsored 5K walks in 16cities nationwide, including Sacramento,Tampa, and Austin, to promote healthy living.

“The Weight Watchers Walk-It Challengeprovides tools and resources to help people in-corporate walking into their lives as part of theirweight-loss goals,” says Theresa DiMasi, editor-in-chief of WeightWatchers.com. “Walking is agreat way to get moving, tone muscles, and burncalories.”

Physical activity such as walking is benefi-cial to a weight-loss plan and critical to main-taining a healthy lifestyle. Research has foundthat 90% of people who’ve kept weight off suc-cessfully included regular activity in their lives.

“At RRCA, we strive to provide our com-munity with educational information and pro-grams that will keep them safe, healthy, andinformed,” says Jean Knaack, RRCA executivedirector. “Our partnership with Weight Watch-ers aligns with our core values, emphasizing the

importance of physical activity and our passionfor working with walkers and runners at all fit-ness levels.”

Weight Watchers Walk-It Day participantDr. Ruth Ann Allaire, age 77, of Fredericksburg,Virginia had back surgery several years ago andhad not been physically active for many years,so in January 2010 she joined a local WeightWatchers group. When the Walk-It Challengewas announced, her first reaction was, “I can’tdo that. I have pins in my back!” But she ac-cepted the challenge, and following the guide-lines from Weight Watchers, she increased herwalking from 5 minutes to over an hour. Dr. Al-laire’s three daughters, pleased with theirmother’s progress, decided to increase their owndaily walking times in order to accompany theirmother on Walk-It Day on June 6.

When asked whether her running clubwould host another Walk-It Day 5K in 2011,Kathie of Fleet Feet Pleasant Hill (California)replied, “Absolutely! The participants were so

excited to be there and grateful to us for organ-izing it. Everyone had a great time and I’m beingbombarded with emails from people who par-ticipated and can’t wait to do it again next year!”

The RRCA would like to thank our mem-bers who hosted the Weight Watchers Walk-ItDay 5K events, as well as the event’s nationalsponsors for their support: Weight Watchers In-ternational, Britten Banners, Rainbow Racing,and RunSignUp.com.

RRCA member clubs interested in hostinga Weight Watchers Walk-It Day 5K event in2011 should contact Eve Mills, RRCA programdirector, at [email protected] for more in-formation.

Clear Creek Cardio ClubClear Creek Elementary SchoolBloomington, IndianaBy Wendy Walter-Bailey, Ph.D.

I can’t thank the RRCA enough for the KidsRun the Nation grant to start the first-ever ClearCreek Cardio Club. Getting a running clubgoing for elementary youth has been a goal ofmine for a few years, and it has been a wonder-ful experience. Clear Creek Elementary Schoolserves a rural, low-income population, with over40% of the students on free or reduced [cost]lunch. In rural Indiana, the obesity epidemic isrampant and many of the children are not ex-posed to healthy lifestyle habits. The goal of ourrunning club was to teach students about howto fuel the body with good foods to benefit aca-demic and physical performance. We wanted tobe as inclusive as possible and make fitness fun.

I am pleased to report that the Cardio Clubwas a huge success! I had hoped to serve 30 stu-dents, but we had 60 students from 2nd through

Dr. Allaire is surrounded by her daughters following theArlington, VA Weight Watchers Walk-It Day 5K eventhosted by the RRCA

Kids Run the Nation: Small Investments in Youth Running Make Big Impact

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RRCA Program Spotlight6th grade sign up for the club. Regular atten-dance averaged 50 children. (There were evenmore children who asked about joining the clubafter initial registration, but the school adminis-trators preferred that we cap the enrollment aftera specified date.) I had two teachers, two parents,and one administrator who volunteered on asemi-regular basis, and I also had some rotatingvolunteers from Indiana University and othercommunity members who provided special ses-sions for our group. The children loved the vari-ety of experts coming to share their time andknowledge!

Time and materials were donated by theschool community to create a quarter-mile “fit-ness trail” that surrounds the school playground.The fitness trail was our primary running loca-tion, and we used the grassy middle grounds(about the size of a football field) to play activegames, warm up, and stretch.

Our club met every Tuesday and Thursdayafter school for one hour between March 23 andMay 18. We began with a healthy snack beforestarting our workout. Providing healthy snackswas the greatest expenditure of grant money. Two

children, brother and sister, were in need ofproper shoes to participate in Cardio Club, andthe grant money allowed me to purchase shoesby partnering with a local shoe store.

In all, the children received the following:1) a healthy snack every club meeting, 2) a pe-dometer to track their steps, 3) a water bottle tokeep hydrated, 4) a T-shirt for participation, 5)signs to mark distances on their fitness trail, and6) two children received new running shoes.

Banner Running ClubBanner Elementary SchoolDunlap, IllinoisBy Juliet Wu

I would like to thank the RRCA for helping the“Banner Running Club” get started at BannerElementary School, in Dunlap, Illinois. I startedthis club in the fall with a mere 9 students as anafterschool program that met once a week. Itsoon grew rapidly to 20 students by December.The kids finished the fall season by running theJingle Bell 5K race for the Arthritis Foundation.

During the spring season, word got out of

this great program and the club has exploded insize to 45 students and 20 adult volunteers. Thiswas an invaluable experience for the kids. I wit-nessed improvement not only in fitness, but inself-esteem and goal-setting. The kids have runover 2,093 miles cumulatively this year. Thanksto your grant, we have a thriving club that hope-fully will instill a love of fitness and health for alifetime.

North Carolina Roadrunners Club MakesKRN Fund Their Event-Charity of ChoiceThe North Carolina Roadrunners Club made adonation to the Kids Run the Nation fundthrough their 12th Annual Inside-Out SportsClassic ! Marathon & 10K Event by donating$1 to the Kids Run the Nation fund for everyrace participant. Over $1,000 was donated to theFund from the event. Thank you, NCRR!

Learn more about the Kids Run the Nation pro-gram and the grant fund at RRCA.org/programs/kids-run-the-nation/.

Save the Date: Sept. 17, 2010National Run@Work DayOn Sept. 17, the Road Runners Club of Amer-ica will promote the 5th Annual NationalRun@Work Day®. The purpose of NationalRun@Work Day is to promote physical activityand healthy living through running or walking.Running clubs, events, company-based wellnessprograms, human resources departments, andindividuals nationwide are encouraged to planfun runs and/or walks with their employersthroughout the United States. Or, simply getout with a friend, coworker, or family memberfor a 35-minute run or walk.

Ways to Make a Positive Impact on National Run@Work Day• Plan an event with your employer, your run-ning club, or family and friends.

• Hang Run@Work Day posters around the of-fice or around town to promote your event. Toget your free copy of the promotional poster,send a self-addressed, postage paid ($0.65), 9x12sized envelope to 1501 Lee Hwy, Ste 140, Ar-lington, VA 22209. Order multiple free copiesof Run@Work Day posters at RRCA.org/publi-cations/.

• Visit our Run@Work Day event page on Face-book. From RRCA.org, click on our Facebooklink at the bottom of the page and find our 2010Run@Work Day Event on the RRCA Facebook

page. There you can post yourideas and information aboutyour local events.

• Download Run@Work adsfrom RRCA.org/services/brand-ing and put them in yourlocal publications.

This free poster can help publicize your event.



RRCA Championships & Awards Spotlight

RRCA National 10-Mile Championship: The Credit Union Cherry Blossom 10-Mile, Washington, DCBy Frank McNally

A repeat champion in the women’s race and afierce final sprint to the finish in the men’sevent highlighted the 38th running of theCredit Union Cherry Blossom 10-Mile Runon April 11.

Stephen Tum, a 24-year-old Kenyan, out-

lasted a pair of Ethiopians, Lelisa Desisa andTilahun Regassa, down the stretch. Tum won therace with a time of 45 minutes, 43 seconds, justone second better than Desisa (45:44) and 7 sec-onds ahead of Regassa (45:50).

Kenyan Lineth Chepkurui had no suchtrouble defending her previous two titles in the2008 and 2009 Credit Union Cherry Blossom10-Mile Runs. The 23-year-old finished with atime of 51:51, shattering her own personal best inthe event (53:32). Chepkurui is the first woman

to win the event three times in a row since JulieShea did so from 1975–77. Chepkurui’s coun-trywoman Julliah Tinega placed a distant second

at 52:39. Belainesh Zemedkun (53:22), last year’srunnerup, was third.

Four male runners broke free from a packof a dozen just before hitting the mile 7 mark.Three-time Credit Union Cherry Blossom 10-Mile champion John Korir, who was seeking totie the record of four wins long held by BillRodgers, joined Tum, Desisa, and Regassa. But itwasn’t to be for Korir, 34, who faded as the group

hit mile 9 and took fourth in 46:05. Ironically,his final time was better than any of his three win-ning marks in 2001, 2003, and 2005. Regassa

struggled during the final mile, setting upan epic race to the finish line by Tum andDesisa.

“I didn’t think I could win. Theywere working together to push the pace,”said Tum of the two Ethiopians as the triotraded the lead over the final 2 miles. “ButI resisted and went for the finish.”

Ethiopian Misker Demessie placedfourth in the women’s event (54:37), justahead of top American Kelly Jaske(54:40), a Portland, Oregon resident whofinished fifth, just 2 seconds shy of theAmerican women-only 10-mile record,set here last year by Sally Meyerhoff(RRCA Roads Scholar). Herndon, Vir-ginia’s Samia Akbar (former RRCA RoadsScholar) was seventh overall (54:46).Phebe Ko of Bethesda, Maryland was10th in 58:39. For the first time, a sup-plemental purse was offered to the topthree American male and female runnerswho cracked the Top 15 overall: $1,000,$500, and $250, respectively.

52-year-old Joan Samuelson, 2009RRCA Masters Female Runner of theYear and the 1984 Olympic Goldmedalist in the marathon, set an Ameri-can female record for the 50–59 agegroup with a time of 1:00.52, placing18th overall and first in the master’s cat-egory. Ray Pugsley, age 41 from PotomacFalls, Virginia defended his RRCA 10-Mile national master’s champion titlewith a time of 52:08. RRCA championgrand master’s male champion was JohnTuttle, 51, from Villa Rica, Georgia witha time of 56:39. The 50+ female (behindSamuelson) was Nina Caron, age 50 ofNorth Andover, Massachusetts with atime of 1:01:51.

RRCA 5K National Championship:Race the Lakes 5K and 10KLakeland, FloridaBy Mitch Garner RRCA Eastern Region director

The 2010 Race the Lakes 5K/10K Racein conjunction with the 52nd Annual RRCAConvention in Lakeland, Florida served as theRRCA 5K National Championship. The Lake-land Runners Club hosted the event. The 10Kstarted at 7:00 a.m., and we were advised thatsome of the 10K finishers were going to do a dailydouble and run the 5K, as well. With Lakeland’s

R R C A . o r g22 • ClubRunning S u m m e r 2 0 1 0

Championship Event Series

(Left) Joan Samuelson received her 10-Mile Masters championhip awardfrom RRCA’s Jean Knaack after setting the course record for her agegroup. (Top right) Ray Pugsley was the top masters runner at Cherry Blossom. (Bottom right) Tum followed by Desisa (Left) at the finish.

Continued on page 24

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affinity for swans, I dubbed this feat the “IronSwan.” Bryan Graydon, president of the Lake-land Runners Club, served as master of cere-monies for the events.

By 8:30 a.m., the sun was up and a lovelybreeze cooled the runners as they started the 5K.The course took us around Lake Mirror throughLakeland’s downtown area and around anotherlake and then back to Lake Mirror. It was a beau-tiful course, with some gentle hills and fabulousscenery and just enough turns to keep runners fo-cused. I didn’t wear a watch because I didn’t wantto know how slow I have become as a runner. Ig-norance is bliss. At one point during the race, out-going and incoming runners passed each other,and it was fun to shout some encouragement toRRCA convention attendees who had invadedLakeland’s placid setting for this race.

After finishing, I spotted many RRCA con-vention attendees hovering around the trophytable like vultures around a carcass. Their atten-tion was well justified. RRCA runners took manyage division awards in both the 5K and the10K. George Rehmet, the Northern Californiastate rep, did the Iron Swan and took home age-division awards in both races (including a firstplace in the male 40–44 division for the 5K andsecond place in the male 40–44 division for the10K). Eve Mills, the RRCA’s program services di-rector, won first place in her age division (ofcourse, with ladies you never specify which agedivision) in the 5K after running 14 miles, in-cluding 6.2 miles in the 10K race. At-large direc-tor Kelly Richards, who accompanied Eve on theextended warm-up for the 5K, finished third inher age division. And RRCA executive directorJean Knaack won third place in her age division.

Aubrey Aldy, age 29 from Naples, Floridawon the event and was named the 2010 RRCANational 5K champion with a time of 16:00.Kristin Tripoli, age 31 from Lakeland, was theRRCA female 5K national champion with a timeof 21:55. RRCA male master runner of the yearJon Williams, age 41 from Miami, earned theRRCA national 5K master’s title with a time of17:30. Karen Fishwild-Andrews, age 50 from SanRamon, California, earned the female national5K master’s champion title with a time of 23:00.Jim Shields, age 51, from Jacksonville, earned theRRCA grand master’s national 5K champion titlewith a time of 17:53. Mary Beth Freeman, age

52 from Winter Haven, Florida, took the femaleRRCA grand master’s national 5K champion titlewith a time of 24:48.

2009 Outstanding Club Writer of the Year:Mark Lucas, Cornbelt Running ClubBettendorf, Iowa

On Being a RunnerBy Mark Lewis

There was a time when the only people wearingrunning shoes were actually runners, a time whensweat pants were the norm for physical activityand flannel lounge pants were called pajamas. Atime when marathoners drank de-fizzed Coke asan energy drink and followed training programsdevised by coaches and not daytime TV person-alities. And although times have changed, onething remains constant. When someone says,“I’m a runner,” I know we share more than asport—we share a lifestyle. We share a commonhistory that goes back to the earliest athletes andOlympians. We have discovered the innate joythat comes from movement. We can say plantarfasciitis without sounding like we have a mouth-ful of gravel. That simple statement––I am a run-ner––says more about us than any psychologicalsurvey could ever ascertain.

I think we’re born to be runners. That is,once we get through that awkward crawling andwobbling phase. As kids, we run all the time. Werun to our friends’ houses. We run up the streetand down the block. We run the bases andaround the field and through the park. We runwhen we’re not supposed to—in church or at thepool. It’s just the way that kids get around. Whenwe’re young, running is as natural as breathing,but then we grow up or—worse yet—discovervideo games.

One of the first things we’re taught in schoolis that constant running is no longer permitted.We’re told to walk, preferably in a straight lineand without pulling the hair of the pony-tailedgirl ahead of us. Running is reserved for recess andplay time. Our desire to run wherever and when-ever is gently quashed as we’re molded into con-formity. We’re given opportunities to run, mostoften in sports or games. A new element is addedto our running—a ball: kickball, baseball, foot-ball, and soccer. Now we’re running as part of

some other activity rather than just running torun. Some misguided authority figures make usrun as punishment for bad behavior, further re-ducing the joy that running brings. It’s no sur-prise that fewer and fewer of us run past our gradeschool years.

More time passes and we become around-the-clock hormone factories. We learn a newword, sex, which from what we’ve heard, prom-ises to be much more fun than running. Runninggets pushed further down our list of priorities andunless you’re a jock, only takes place in P.E. class.Graduation from high school marks the end ofrunning for most people, which is really unfor-tunate since as adults with families and jobs andstress, we need running more than ever.

Continued from page 22

Bill Rodgers and Jean Knaack present the 5K National Championship awards (from left to right)to Aubrey Aldy (Open), Kristin Tripoli (Female Open), Karen Fishwild-Andrews (Female Masters),Jon Williams (Male Masters). Also pictured is Miss Lakeland 2010.

RRCA NATIONAL RACE T-SHIRT CONTEST

RRCA members voted at the 52nd AnnualRRCA Convention to award the 2009 Na-tional Race Shirt Winner to the Swampers 5K,an event of the Tennessee River AthleticClub. With 17 entrants, the competition wastough. The winner of the contest wasawarded a $200 prize pack from RRCA’s cor-porate supporter, Sport Science. The sub-mission process for next year’s competitionwill begin in early January 2011.

Photo: Jean Knaack holds the winning shirtfrom the RRCA National Race Shirt Contest.

RRCA Championships & Awards SpotlightR

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“I’m a runner” helps to define us. The work-day labels such as accountant, plumber, secretary,and engineer don’t matter as much because theydescribe what we do, not who we are. Our com-mon running bond blurs the social distinctionsplaced on us by a non-running public. We shareknowledge of how our bodies work, how to re-cover from injury and can empathize with otherswhen things go awry. As runners we don’t fretabout the weather, we simply dress for it. Weknow that running shoes are cheaper than ther-apy and that sixty minutes spent on the run pro-vide a positive attitude adjustment not found ona couch. Runners know the value of hard work,the rewards of discipline, and the results thatcome with patience.

So, being runners—we run: before work orafter, city streets or dirt paths, day or night, what-ever the season. We run because we want to ormaybe because we need to, although it’s probablya mixture of both. We run for our health and qui-etly set an example for our sedentary neighborsand friends. We run so we can kick-butt in ourage group. We run to get fit. But regardless of thereason, by going out for a run we become part ofa global community of athletes. That’s becausesomewhere across the planet, someone more likeus than different from us, wearing a wrinkled T-shirt and shorts, is running too.

Being a runner is a gift that we can enjoyover and over again. Every run is a chance to cel-ebrate life, express our personal freedom, and playlike a kid. We share these things in common and

more, because we’re runners and that says a lot.

Mark has regularly contributed insightful andthought-provoking articles to the newsletter of theCornbelt Running Club (CBRC). Mark’s day job isas a practicing podiatrist. Besides being a regularrunner, Mark volunteers with the club and is asponsor for the CBRC 24-Hour Run.

Browning Ross Spirit of the RRCA Award Winner: Deborah D. Magilke of the Yellowstone Rim Runners, Billings, MontanaBy David Epstein, RRCA Western Region Director

Debbie distinguished herself from the many wor-thy candidates for this year’s award by virtue ofher tireless service to, and support of, her localclub since its inception. The Rim Runners neverhad to go wanting for a place to store club equip-ment because all of the various and sundry piecesof gear made their home at Debbie’s, saving theRim Runners considerable cost and inconven-ience. And when items such as road signs, tables,finish chutes, etc., are needed for races, Debbieeither makes them or buys them at her expense.And she brings the equipment to the event, thentears it down, and takes it all back to her place.Oh, and don’t forget finish line refreshments—she has that covered, too. Always the first to arriveand last to leave: This is the hallmark of Debbie’sservice to her local club. But wait, there’smore! When traveling to out-of-town races, Deb-

bie also takes the equipment along in case the hostclub needs something to ensure their event is asuccessful one. To the untrained eye, this constel-lation of activities goes unnoticed. But as we allknow, they are crucial to conducting a successfulrace, and Debbie has shouldered this responsibil-ity for the past 30 years.

Debbie’s nominator, Montana state repre-sentative John Devitt, noted perhaps the best in-dicator of how Debbie promotes RRCA isrepresented by her long-term efforts to encour-age young people just getting started in running.John aptly sums up the impact of Debbie Mag-ilke’s contributions to her club and the RRCA asfollows: “What she has done, she has done for solong that most people just take it for granted. Ifsomething ever happens to her, it will create a verybig hole in our running community. I have never

(L–R) David Epstein, Debbie Magilke, John Devitt, andJean Knaack at the RRCA National Awards Ceremony

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Continued on bottom of page 26



USE THE HARD/EASY SYSTEM OF TRAINING: Follow hard training days (long runs or fast runs) with easier training days (shorterruns or slower pace). Be sure to build in off-days for recovery.

BUILD MILEAGE GRADUALLY: 5–10% increase in distance per week.

TRY NOT TO BE A ‘WEEKEND WARRIOR’: Don’t do all your running on the weekend and nothing during the week. Mid-week runshelp with recovery from the long run.

WARM UP AND COOL DOWN EVERY TIME: Start each run with some easy jogging and finish the same way. Better yet, use walkingor strolling for both.

CONSUME ADEQUATE NUTRITION DURING AND AFTER YOUR RUN: Eat enough calories and nutrients and drink enoughwater to support your running.

AFTER YOUR RUN, FOLLOW THE 5 RRCA RsREHYDRATE Replenish lost fluids from your run. Weigh before you run and drink enough water to return to your pre-run weight.

REFUEL Consume higher-energy foods to restore muscle glycogen within 30–60 minutes after your run.

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

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

REWARD Spend some quiet time off your feet after running. Avoid consuming excess alcohol. A short walk later in the day promotes circulationand recovery.

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

Recovery Begins with Training SmartBy RRCA Coaching program director Patti Finke and Janet Hamilton, RRCA certified coach and certification teacher

RRCA Training Tips

met anyone more passionate about running andhelping those around her.” Such is the toiling ofan unsung heroine. But they won’t go unno-ticed! Debbie, by virtue of your myriads of selflessacts performed over decades, you have enrichedthe sport of running in Montana, sustained yourclub, and exemplified the “Spirit of theRRCA.” Congratulations and thank you for a jobwell done!

Outstanding Youth Program Director of the Year:Ron Beasley of the Ann Arbor Track Club(AATC) in Ann Arbor, MichiganRon has worked tirelessly to promote the AATC’sYouth Division, immersing himself in all aspectsof the organization and training of our young ath-letes. The Youth Division caters to children fromgrades 1–12 and has three seasons: cross country,indoor track, and outdoor track. Each season hasnumerous competitions, both in the area and out-of-state, and Ron oversees the travel and lodging

arrangements for those meets, as well. Ron’s skillas a coach is well recognized, not only through

the success his athletes have had in competitionbut also for the fun that they have in participat-ing. Ron’s devotion to the AATC’s Youth Divi-sion is his life. He coaches his athletes at the trackat least three nights a week and travels to compe-titions with them on weekends, often spendinghis own money to help those athletes who lack fi-nancial resources.

Ron assumed the duties of the AATC’sYouth Division director in 2000. Since then, theprogram has experienced a 50% increase in en-rollment and continues to grow, now numberingabout 70 children. Some of Ron’s athletes haveprogressed and have competed at the high schooland college levels. They can do so with the con-fidence of knowing that Ron has prepared themwell.

Many coaches can teach the fundamentalsof track & field, but few have Ron’s ability toteach them to be good citizens, as well. He pro-vides the children with a strong foundation insportsmanship, self-esteem, and respect for others.

Ron Beasley (left) with JeanKnaack and Bill Rodgers atthe RRCA National AwardsCeremony.

RRCA Championships & Awards Spotlight Continued

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REVIEWS

Rolling into summer, there are a variety of new and updated running shoes. Our annual review of secondquarter shoes includes 3 new models and 5 updates. There’s a little something for everyone: light, almostracer-like shoes, to maximum motion-stabilizing models that curb overpronation, and everything in between.

adidas adiStar Salvation 2 $140The Salvation is the most protective motion stabi-

lizing shoe in the adidas line. This roundmaintains that effectiveness by making

few adjustments to its predecessor.The upper is now a more

open mesh. Moresignificantly, there’s

now a supportivesaddle with elastic inserts

to move with the foot for abetter fit, the laces are integrated more

effectively with the logo stripes to lock in the midfoot more support-ively, and the bunion window has been opened up to accommodatemore foot shapes. The midsole is effectively the same (minor tweaks

have been made, though few would notice the difference) and the out-ersole and ForMotion cassettes are indistinguishably altered, except

for the color. The ride is still resilient and supportive, aided by themulti-density Ortholite innersole and adiPrene Strobel board. Runners

looking for plush comfort will find it in the Salvation.

MOTION STABILIZING Sizes: men 6.5–13,14; women 5–12 Weight: 14.4 oz. (men’s 11); 10.8 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, adiPrene Strobel Board

For: medium- to high-arched feet with mild to moderate overpronation

ASICS Gel-3020 $120The aim of the 3020 is comfort and stability,

which it achieves well, though with afirmer ride than is typical of

ASICS. The upper wrapsthe foot well and

Biomorphic Fitpanels stretch

with the foot toimprove the feel re-

gardless of the flexing or po-sition of the foot. The lacing has been separated

from a single eyestay to individual points thatallow the laces to flex and snug alternately as ten-

sion is applied by the moving foot. PHF memory foamhas been added to the new, lower ankle collar, which reduces ankle

irritation. The addition of a flexible bunion window rounds out theupper improvements.The midsole has a firm forefoot cradle and a

wider base that combine to make the ride both firmer than otherASICS stability shoes and its most stable. Overall, the fit, stable per-

formance, and attention to detail earned the Gel-3020 our BestShoe award in the Motion Stabilizing category.

RESPONSIVE TRAIL Sizes: men 8–13,14,15; women 6–11,12 Weight: 13.6 oz. (men’s 11);10.3 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, S257 Strobel Board

For: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Saucony ProGrid Hurricane 12$140

Over 11 outings, the Hurricane has pro-vided predictable stability, fit, and per-

formance. The Hurricane 12nudges the shoe more firmly

into the high-end,plush, motion stabi-

lizing range. Theupper receives some

alterations which,though they seem minor, have

improved the fit, principally the Arch Lock, which has a more open de-sign with the stretchy thermoplastic and elastic insert in the medial sad-dle. Welded overlays on the lateral side are new, as is the switch to a

more open and pliable airmesh. The midsole receives a cushioningboost with a larger crash pad and additional stability by extending the

second density back to the heel. The outersole features more rubberthrough the shank, covering the TPU support for better contact with the

ground and improved transition through the gait. The result is a plusherand smoother ride without compromising support or stability.

MOTION STABILIZING Sizes: men 6.5–13,14; women 5–12 Weight: 14.7 oz. (men’s 11); 11.2 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, HRC Strobel Board

For: low- to medium-arched feet with mild to moderate overpronation

Nike Vomero+ 5 $130Nike has successfully dialed in the Bower-

man line, which is epitomized by theVomero. Version 5 distills the

essence of the shoe—greatcushioning, mid-

foot support, andforefoot flexibil-ity—by making

as few adjustmentsas possible. The upper fea-

tures a slightly beefed-up saddle and, while actu-ally paring back some of the rubbery thermoplastic,

maintains the effective TPU heel counter. The Vomerouses an open mesh similar to that used in the previous versions. TheCushlon midsole is one of the best combinations of responsiveness

and cushioning among the foam formulations industry-wide. Thisround adds a small, stabilizing midfoot crashpad while maintainingthe Zoom Air ride and durable cushioning. The outersole continues

the combination of blown rubber and longwearing BRS 1000 in theheel. The ride, fit, and performance earned the Vomero+ 5 the

Best Neutral Shoe award for our summer review.

NEUTRAL Sizes: men 6.5–13,14; women 5–12 Weight: 12.0 oz. (men’s 11); 10.1 oz.(women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board

For: medium-to high-arched feet with neutral biomechanics

Best Running Shoes Summer 2010 by Cregg Weinmann

SUMMER 2010

BEST SHOEMotion

Stabilizing

SUMMER 2010

BEST SHOENeutral



Newton Gravitas=Gravity $175Newton’s neutral trainer Gravitas=Gravity

(Gravitas is Latin for gravity) hasreached the sec-ond round, withsome improve-

ments. The uppercontinues with the

same stretchy airmesh asbefore, but has altered the overlays

to provide the saddle-like support with a bit more open forefoot.The midsole features a denser foam throughout, both for durabilityand improved responsiveness. The heel has been slightly reshapedto aid in transition—yes, you’re expected to land on your midfootor forefoot, but it takes some getting used to—as does the afore-

mentioned reshaped heel. The outersole has a tougher rubber com-pound on the actuator lugs, blown rubber beneath the toes, and

carbon rubber in the heel. Bottom line? The shoe has been up-graded, adding value to a well-designed, high-end shoe.

NEUTRAL PERFORMANCE Sizes: men 6.5–13,14; women 5–12 Weight: 11.2 oz. (men’s 11); 8.9 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted,

EVA Strobel Board For: medium- to high-arched feet with neutral biomechanics

Reebok Zig Pulse $100Reebok introduces a new technology with

the ZigTech line. The Zig Pulse featuresa zig-zag, ribbon-like configuration

of EVA as the mid-sole; it’s surprisingly

stable on smoothsurfaces and

provides excellentcushioning. The upper is a

lightweight, stretchy, closed mesh thatoffers quite a good midfoot fit, though the lace eyelets stop a bit too

short to allow optimal fit through the ankle. The single-density midsolehas a well-cushioned feel with a resilient ride. The heelstrike is dis-

persed by a plate between the heel and midsole, which extends themidsole life, but makes the shoe less nimble on rough surfaces. The

outersole is a toughened skin of the Zig EVA with a few strips of rubber in the high-wear areas which, though effective, create gaps

when downward forces occur (e.g., when running), allowing the soleto pick up rocks. That means the most effective use of the Zig Pulse

might be on the treadmill-—or at least on very smooth roads.

NEUTRAL Sizes: men 6.5–13,14; women 5–12 Weight: 14.4 oz. (men’s 11); 10.1 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, DMX Strobel

Board For: medium- to high-arched feet with neutral biomechanics

Zoot Ultra Kapilani $125The Ultra Kapilani joins the Zoot line, adding

another daily trainer to the mix. The Zootshoes are so light that this 11.5-ouncer

is the brute of the brood, but islight by any other

standard. TheKapilani begins

with the samemidsole unit as the

Ultra Tempo+ with its respon-sive dual-density setup, then makes changes above and below. The

upper is a fully lined airmesh, the stretchy lining adding comfortwithout affecting breathability. The fit is aimed to higher-arched feetwith a neoprene insert snugging the upper to wrap over the instep.Inside, the cushioning has been augmented with a plush PU inner-sole and EVA Strobel board, which add a noticeable cushiness to

the ride. The outersole here is a tough carbon rubber which islargely responsible for the added weight, but is durable, tough,

and effective, so we think it’s worth its weight. The carbon shank, aZoot hallmark, is the same as the one in their triathlon models, so

expect the same performance feel.

STABILIZING PERFORMANCE Sizes: men 8–12,13,14; women 6–11 Weight: 11.5 oz.(men’s 11); 9.1 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted, EVA

Strobel board For: medium- to high-arched feet with neutral biomechanics to mild overpronation

Somnio Pacemaker $135The Pacemaker heads the second round of

Somnio’s expanding line. Designed asa Performance shoe, it is light, but

the customizability ofits 12 includedparts makes itmore versatile

than traditional run-ning shoes in all cate-

gories. The upper is open mesh witha stretch mesh in the forefoot to improve the wiggle room and better

accommodate a variety of foot volumes and shapes. The midfoot fea-tures a supportive, synthetic leather saddle—standard, but effective.The midsole is single-density EVA with cavities in the medial forefoot

and lateral heel; inserts of three different densities allow accommoda-tion of an individual’s weight and/or preference. A flexible varus

wedge may be used (or not) in either or both shoes to address bio-mechanical differences and innersoles come in three thicknesses to

personalize fit and cushioning. This customization is the #1 benefit ofthis brand. Optimal setup is determined at the point of sale, but all

pieces are included for later adaptation. The carbon heel and blownrubber forefoot offer predictable performance and durability.

NEUTRAL PERFORMANCE Sizes: men 7–13,14; women 5–11,12 Weight: 11.8 oz. (men’s 11);9.5 oz. (women’s 8) Shape: semi-curved Construction: Strobel slip-lasted For: medium- to high-

arched feet with neutral biomechanics to moderate overpronation

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2010 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.

Best Running Shoes Summer 2010 continued

REVIEWS

28 • ClubRunning S u m m e r 2 0 1 0 R R C A . o r g28 • ClubRunning S u m m e r 2 0 1 0 R R C A . o r g


LASTING IMPRINTS GIVES YOU THE ULTIMATE RUNNERS/WALKERS VACATION.ALONG WITH RUN/WALKS ON EVERY ISLAND OUR NEW EVENT ON LEAVE A FOOTPRINT CRUISES IS THE WORLDS BEST 10K.

A seven day luxury cruise with exotic ports of call. A new run/walk at every port. Thefeel good of knowing that you made a difference in peoples lives. Bring your passion,leave your footprint and enjoy the ultimate runners/walkers vacation.

Cabins are limited book yours earlier to avoid disappointment. Secure your cabinwith a fully refundable deposit.

Lasting Imprints was founded by my wife Linda as a way to combine our passion fortravel, exercise and philanthropy by using cruises which include running and walkingventures in stunning environments to raise money for the local communities that thecruises visit.



Potluck Recipe

A spinach salad for a potluckdinner is always a quick and easy dishto throw together in no time flat. Thisrecipe requires limited preparation forbusy runners and is always a crowdpleaser.

Ingredients• 8–9-ounce bag of fresh spinach

or baby spinach• 1⁄2 cup dried cranberries• 1⁄2 cup chopped nuts (we

recommend either walnuts or pecans)

• 1⁄4 cup finely chopped or grated onion (we recommend Vidalia or red onion)

• 2–3 ounces bleu cheese, crumbled (optional)

• " cup store-bought dressing (we recommend raspberry-walnut vinaigrette)

PreparationNo matter what the bag says, alwaysrinse the spinach before preparing thesalad. Dump the bag into a largecolander, rinse, drain, and dry gentlywith a towel. Transfer to a servingdish. Toss the spinach with the driedcranberries, nuts, and onion. Whenready to serve, pour dressing over thesalad and toss. A little crumbled bleucheese is a delicious addition.

For Busy Runners

BigStockPhoto.com



newbalance.com

BUT BULLETS DON’T GO 26.2 MILES.YOU MAY NOT BE FASTER THAN A SPEEDING BULLET,

The New Balance 1064.Because when you’re in the right shoe, you love running more.


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