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Club Running - Summer 2016

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Club Running RRCA.org ® Countdown to Fitness Inspires 700 Kids to Finish “Marathon” Goal at Space Coast Marathon’s Final Mile Summer 2016 WE RUN THE NATION! Running Zone Foundation Running Through the Parenting Years Runner Friendly Communities Summer Shoe Review Space Coast Marathon
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    Countdown to Fitness Inspires 700 Kids to Finish Marathon Goal at Space Coast Marathons Final Mile

    Summer 2016WE RUN THE NATION!

    Running Zone Foundation

    Running Through the Parenting YearsRunner Friendly CommunitiesSummer Shoe ReviewSpace Coast Marathon

  • MARATHON | 1/2 MARATHON | RELAY | 10K | 5K | 1 MILE



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  • While there are many great aspects to running, two stand out to me as especially important to embrace if the running community is to continue growing. First, running is a generational activityyou can run through-out your life. Second, running has always been an aff ordable and accessi-ble activity that most people can participate in throughout the course of the yearand it should stay that way.

    Stories are shared and celebrated on social media when a 90-year-old runner earns a world age-group record at a race. Youth running programs at schools and afterschool programs continue to grow and fl ourish. Clubs that engage a diverse group of runners continue to form and grow.

    In this issues feature article, we outline strategies to manage running through the parent-ing years, from having infants in tow (or rather, pushing), to juggling your running schedule with your pre- to young teens activities. Being a running mom with a running husband, weve managed our training schedules through each phase of our childrens lives by being fl exible and, at times, downright creative in order to squeeze in some quality miles. While you may not race as much during your parenting years compared to the pre-baby and post-teen years, fi nding races to run with your kids (1-mile street races, 5K runs, etc.) or volunteering with a school-run club will help instill a love of running in the next generation. Running through the parenting years will hopefully ensure you stick with it in the empty-nest phase to follow. Recently, the RRCA posted a comment on Twitter about selecting races that dont price gouge and we provided an average entry fee to shoot for. I was surprised at the negative reaction to the notion that races should be aff ordable and that people should seek them out. Since when did running become a luxury brand, accessible to a few as opposed the many? When we look at event participation by the under-40 crowd (those millennials whom Th e Wall Street Journal blamed for killing the running boom), we should ask ourselves: Are we creating a community thats aff ordable and accessible for people with young families or even families with older children/teens, for that matter? Of course costs are rising, from permitting, to police support, to clean-up crews, to others seeking a cut in race proceeds at some point during the events lifecycle. However, communi-ty-based events and clubs can engage young adult runners now and into the future by providing well-organized events at an aff ordable rate to help keep these runners engaged in the sport through middle-age and beyond at the levels weve seen in recent years.

    Jean Knaack #RunSafe


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    ClubRunning ClubRunning is custom published by FORTIUS Media Group, LLC for publisher Road Runners Club of America (RRCA). All ad materials should be mailed to P.O. Box 6450, San Jose, CA 95120. Insertion orders should be emailed to [email protected] FORTIUS Media Group, LLC assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright 2016 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 fi tness and health issues, you consult with your physician before instituting any changes in your fi tness program.

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

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

    ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of Amer-ica (RRCA) and FORTIUS Media Group, LLC. Youre a member of your local running club, and your local running club is, in turn, a member of the RRCA.

    Executive Directors NoteClubRunning

    Summer 2016www.RRCA.org


    Jean Knaack

    RRCA PresidentMitchell Garner

    PhotographersRon Alford

    BigStockPhoto.comMaggie CraigGo! Running

    Marcia KadensDoug Kurtis

    Nuniwarmiut School Running ClubPhotoRun.netAriel Rayman Kelly Richards

    Rico PhotographyRunning Zone Foundation

    Steven ToyojiTraverse City CVB

    WritersDoug KurtisJean Knaack

    Amanda LoudinMichelle MulakKelly RichardsMark Winitz

    Group & Coordinating EditorChristine Johnson/Holding Space LLC

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    Executive DirectorsLetter

    From the RRCA Board Room

    RRCA Award SpotlightRon Alford, Steven Toyoji

    Summer Shoe Review

    Member SpotlightDowntown Runners & Walkers Space Coast Marathon, Half MarathonBecky Wades RUN THE WORLD

    Racing Shoe Review

    ClubRunningWE RUN THE NATION! Summer 2016

    New Runner Friendly Communities

    Program SpotlightCountdown to FitnessNuniwarmiut Running ClubKids Run the Nation

    RRCA Championship SpotlightNational Marathon ChampionshipNational One-Mile Championship

    Coaching Spotlight

    6 ClubRunning Summer 2016 RRCA.org

    Through the Parenting Years

  • From the RRCA Board Room

    The RRCA is governed by a nine-person board of directors elected by the members at the Annual Meeting of the Membership. As outlined in the RRCA bylaws, the RRCA directors are subject to a term limit for the years of service they may provide to the RRCA board. As such, the RRCA thanks the following immediate-past board members for their many years of service: David Cotter (outgoing president), Dan Edwards (outgoing treasurer), and Mark Grandonico (outgoing East-ern Region director).

    Mitchell Garner, PresidentGarner is active with the Ann Arbor (MI) Track Club, where he has served as president since 2009 (vice president for 200408) and as a board mem-ber and executive committee member since 2004. Hes a longstanding race committee member of two midsized, club-hosted road races in Ann Arbor: the

    Burns Park Run and the Dexter-Ann Arbor Run. In 2008 Garner was elected RRCA Central Region director and served two terms. In 2012 he was elected RRCA vice president and was re-elected to a second term in 2014. He began his first term as president in March 2016. Garner is a lifelong runner and a member of the Ann Arbor Track Clubs mens masters 60+ team.His club team won the USATF mens masters 60+ grand prix team national championship for four consecutive years, from 2011 to 2014. Currently hes an attorney and principal with the law firm of Allotta | Farley Co., L.P.A. He graduated cum laude from Yale University, with a major in economics and also has a degree in political science, with honors, from the University of Paris. He received his Juris Doctor from Loyola University of Chicago School of Law.

    Craig Minyard,TreasurerMinyard joined the Lake Grapevine Runners & Walkers in 2000 and was elected treasurer in 2001, serving in that capacity for over six years.As trea-surer he built the financial reporting and control systems and established the initial financial audit review process. He continued advising the Lake

    Grapevine Board on financial and governance matters until 2012.Min-yard has served on the RRCAs Finance Committee since being appoint-ed by President David Cotter in January 2013 and is familiar with the RRCAs financial operations, internal controls, and oversight efforts. Professionally, he is a Certified Public Accountant and has held financial leadership roles for companies ranging from startups to large multina-tional corporations.Currently, hes vice president for financial planning and management at the Federal Reserve Information Technology in Richmond, VA, where hes a member of the Richmond Road Runners Club. Minyard has long been passionate about running and has run the Chicago, Austin, Boston, New York, Little Rock, Dallas, and Marine Corps marathons.

    Dwight Mikulis, Eastern Region DirectorMikulis is a former RRCA club president and past RRCA Maryland state representative. He now works with about a dozen state reps to promote the RRCA mission.He completed the RRCA coach-ing class in 2008 and has been managing/creating group training programs under the trademarked

    The Next Step banner since 2006.Mikulis continues to run all distanc-es, including ultras, and enjoys giving back to the running community as a pacer with the Baltimore Pacers. He is the chief financial officer and senior partner at the Pinnacle Advisory Group, Inc., a private wealth management firm, founded in 1993.He has a BS in Marketing from the

    University of Maryland and a Master of Science in Finance from Loyola University Maryland.

    Joan Benoit Samuelson At-Large DirectorBenoit Samuelson was ap-pointed by President Garner to serve in the at-large direc-tor position, which was open following the election of at-large director Jean Arthur to the vice president position in March 2016. One of Maines most recognizable athletes, Benoit Samuelson continues to serve as an inspiration for runners and athletes of all ages around the world. She founded the TD Beach to Beacon 10K Road Race in 1998 to benefit childrens charities in Maine. Today, the TD Beach to Bea-

    con 10K is a must run event on the calendars of elite runners around the globe as well as recreational runners throughout New England. Joan ran many of the same coastal roads while growing up in Cape Elizabeth and training for the first womens Olympic Marathon in Los Angeles in 1984. While a senior at Bowdoin College, she entered the 1979 Boston Marathon as a virtual unknown and won, setting a record for American women. Following surgery on her Achilles tendons, she again won the Boston Marathon in 1983. The eyes of the world were watching Benoit Samuelson when she won the first-ever womens Olympic Marathon. She has remained a dominant figure and a role model in the running world and womens athletics ever since.

    RRCA.org Summer 2016 ClubRunning 7

  • RRCA Award Spotlight

    National Running Award Winners

    8 ClubRunning Summer 2016 RRCA.org

    Since 1971 the RRCA has honored outstanding contributors to our sport through the National Running Awards. Were pleased to spotlight two individ-uals who received awards for their contributions to the sport in 2015.

    Ron Alford, HawaiiOutstanding State Representative of the Year

    For more than four de-cades, the RRCA state representatives have served as ambassadors for the organization by providing a physical presence in each state. At the 58th Annual RRCA Convention in Dallas, the RRCA awarded the Outstanding State Rep-resentative of the Year award to Hawaii State Rep Ron Alford. Ron has been running for over 35 years. After a 40+year career with the Depart-ment of Veterans Aff airs, he retired and moved to Hawaii with his wife,

    Betty Gail. During his career, he lived in many places and was always involved in his local running community, including the Peninsula Track Club in Newport News, VA; the Huntington Track Club in Hunting-ton, WV; and the Atlanta Track Club in Atlanta, GA. In 2002 Ron became an RRCA certifi ed coach and now serves as a volunteer with the Honolulu Marathon Clinic, preparing participants to run the Honolulu Marathon each December.

    Despite the constraints of having RRCA member clubs in Hawaii spread across by several islands, Ron has made a huge impact in promoting the RRCA with area members since his appointment in February 2014. In 2015 he attended all fi ve RRCA championships in the state: no small accomplishment. For 2016 he has engaged new races, along with a mix of longstanding events to host the RRCA Hawaii State Championship events. He coordinates with the race directors to present the RRCA champion awards at each race he attends. In December 2015 he staff ed the RRCA Expo booth for four full days at the Honolulu Marathon expo, which drew over 34,000 participants. He works tirelessly to help make RRCA in Hawaii visible and open to all.

    Steven Toyoji Challenged Athlete of the Year

    Steven Toyoji is an out-standing wheelchair track athlete. He has overcome a rare dis-ability, transverse my-elitis, which paralyzed him at nine months old. Th roughout high school in Redmond, WA, he competed in both wheelchair basket-ball and track & fi eld. Sticking with track and fi eld, in 2008 he qualifi ed for the Paralympic Games in Beijing where he was fi fth in the marathon

    and seventh in the 400m. He missed qualifying for the 2012 Paralympic Games in London due to injury leading up to the Trials. In 2015 Toyoji was third in the U.S. Paralympics Track & Field National Champion-ships in the 1500m and second at the Parapan American Games in the 1500m. A dedicated athlete, Toyoji trains six days a week, 11 months a year. Additionally, he plays on a wheelchair rugby team that requires team training once a week. All this hard work has paid off . At the end of 2015 he had the second-best world ranking in the 1500m, with a season best time of 3:48.25, and is in a strong position to represent the USA at this years Paralympic Games in Rio. In his spare time, Steve volunteers as coach for a youth wheelchair racing team to help these young athletes learn a lifetime sport, as well as integrate them into their respective school-based sports programs. Th e goal is to have them be a part of their schools sports teams like other young athletes.

    Learn more about the RRCAs National Running Awards and nomi-nate deserving organizations or individuals to receive a 2016 award. For more information, visit www.rrca.org/our-programs-services/programs/national-running-awards.

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  • Summer Shoes 2016adidas Pure Boost X $120Th e success of adidas Boost foam has rested on the protective ride and performance feel it provides. Th e new Pure Boost X is designed to address a common fi t issue women experience, so its available only in womens sizes. Th e stretchy knit upper is supported by no-sew overlays. Th e innovation is in detaching the midfoot from the midsole and wrapping the arch so the shoe fi ts snugly. Th e rationale? A well-designed fi t and support can reduce plantar fascia issues, but they also provide a smooth ride, thanks to the foot-hug-ging fi t. Th e midsole is single-density Boost foam with its expected resilience, cushioning, and durability. Th e outersole is a thin, lightweight, grippy layer of Continental rubberand its durable, too. Testers ap-plauded the innovation of the Pure Boost X and it isnt surprising that it earnedour award for Best Summer Shoe 2016.

    The fi t is better than any shoe Ive tried[it] hugs the foot amazingly well. Fit well. Great cushion. I love this shoe!

    NEW Sizes Women 512 Weight 8.1 oz. (womens 8); Shape: semicurved; Construction: Strobel slip-lasted; Recommended for: medium- to high-arched feet with neutral biomechanics

    Hoka One One Clayton $150Hoka has released running shoes that have drilled down to provide protective cushioning or light weight or increased durability. Th e new Clayton combines all three and features new rocker geometry to give it some snap. Th e upper is quite spare (minimesh with no-sew, fused overlays) and its nestled into the mid-sole sidewall which provides some structure. Th e midsole sports a tall stack height, as is Hokas standard, but with a new cupping design that allows the feet to nestle into it, stabilizing them. Th e midsole is more fl exible than past models and has more toe spring to provide a more traditional-feeling ride. Th e R-Mat foam outer sole is latticed for support and wear resistance, but also adds cushioning. Th e sticker shock is lessened when you realize that the Clayton off ers more versatility than other Hoka models, making it worth a lookparticularly for devotes of high mileage.

    The upper fi ts pretty well, but thin as a racer. A little wide, though not bad. Cushion and ride are the strengths.

    NEW Sizes: Men 713,14; Women 511; Weight: 8.8 oz. (mens 11); 7.3 oz. (womens 8); Shape: semicurved; Construction: Strobel slip-lasted, perforated EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

    Karhu Flow 6 IRE $120Karhu is one of the older brands in running, stretching back to 1916 and the beginning of the golden era of distance running in its home country of Finland. Th e Flow 6 IRE is an update to its Flow series (but more of a design reset) in the brands centennial year. Th e upper is a closed mesh with rebranded graph-ics of no-sew, fused overlays and a bit of traditional stitched support at the heel. Th e midsole is new and comprises three densities: softest in the heel, a very fi rm Fulcrum in the middle to roll the foot forward, and fi nally, a livelier density in the forefoot. Th ough the feel of the Ride will be familiar, the ride itself is improved, thanks to the reshaping of the Fulcrum element, a broader full-contact bottom, and the new foam densities in the heel and forefoot. Th e outersole features full-length compressed rubber, eliminated where possible to reduce weight. Th e resulting amalgam is a step up in quality and performance.

    Nice improvement on the shoe overall. Fits well, handles the miles, good ride, and looks cool.

    Updates the Flow 4 Trainer; Sizes: Men 613; Women 611; Weight: 9.6 oz. (mens 11); 7.6 oz. (womens 8); Shape: semicurved; Construction: Strobel slip-lasted, perforated EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

    SHOE REVIEWby Cregg Weinmann

    MBT Speed 16 $120MBT has a new footwear line, extending its unique approach to running. Where the GT 16 emphasized a max-cushion approach, the Speed 16 is about effi ciency and faster paced running. Th e upper is minimesh with just a few traditional overlays at heel and toe and a small saddle to anchor the lace throat. Th e ankle collar is fairly plush, in contrast to the spare feel of the rest of the upper. Th e midsole is a two-part, co-molded construction that lends structure to the curve of the sole. Th at curvature makes the midfoot the lowest point of the sole, accommodating midfoot strikers. Th e outersole features very little carbon rub-ber only at the heel, toe, and midfoot; most of the surface is toughened foam. Th e performance, quality, and price make the Speed 16s approach to running widely accessible.

    Pretty light with a decent fi t. Very interesting rolling feeling to the shoe with good cushion and fl ex to it.

    NEW Sizes: Men 613; Women 611; Weight: 10.3 oz. (mens 11); 8.2 oz. (womens 8); Shape: semicurved; Construction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics



  • Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at [email protected] Copyright 2016 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. Reprinted here with permission.

    New Balance 1260 v 6 $150In recent seasons New Balance has revamped its running line, rejuvenating the eff ectiveness of the brand. Th e 1260 has anchored its motion-stabilizing category, and version 6 solidifi es its eff ectiveness. Similar to the fi fth round, here the upper features two meshes: an open mesh over the toes, with a stiff er mesh over the saddle and rearfoot. Traditional overlays in the saddle and heel keep the foot lined up, and welded forefoot overlays replace the stitched overlays. Th e midsole retains the same basic shape, but the sidewall molding has been reoriented to fl ex and support the foot more eff ectively. Th e N2 cushioning element continuesits light and eff ectiveand keeps the shoe lighter. Th e outersole is carbon in the heel, blown rubber in the forefoot. No news there, but then why try to fi x what already works? Th e ride, stability, and durability are the 1260s best features, making it ideally suited for high-mileage training.

    Plush feel that lasted for lots of miles. Supportive, but without overpowering my feet.

    Updates the 1260 v 5; Sizes: Men 613; Women 611; Weight: 12.9 oz. (mens 11); 10.3 oz. (womens 8); Shape: semicurvedConstruction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium-arched feet with moderate to excessive pronation

    Nike Zoom Vomero 11 $140Th e Zoom Vomero has been Nikes plush Neutral training shoe for more than a decade. Round 11 retains much from Round 10, but employs a few subtle twists of its own. Th e upper continues with the engi-neered Flymesh, though diff erent from Round 10, particularly in the Flywire strands that wrap the sides of the saddle portion from each eyelet, snugging the midfoot. Th e midsole is the same eff ective Lunarlon foam, with rear and forefoot Zoom airbags to provide protective cushioning. Th e outersole continues with Duralon rubber in the forefoot, and BRS 1000 guiderails eff ectively cover the rearfoot with the least rubber necessary. Th e cushy ride and durable design make the Vomero 11 a high-mileage trainer with a protective feel.

    Updates the Zoom Vomero 10; Sizes: Men 713,14,15 B,D,EE,4E; Women 512 A,B,D; Weight: 11.4 oz. (mens 11); 9.2 oz. (womens 8)Shape: semicurved; Construction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

    Saucony Ride 9 $120Saucony brings its Everun technology to its venerable neutral trainer, the Ride. Th e upper replaces more of the traditional overlays with fused overlays everywhere but the heel. Closed mesh gives the shoe a bit more shape, while still allowing good breathability. Th e midsole has a new crashpad design, seen in the other models that have been upgraded to Everun. Th is has signifi cantly improved the Ridesuhride. Th e outersole has a new chevron design that reduces the rubber on the sole while improving traction. Th e shoes distance range, traction, and weight make the Ride a mileage monster.

    Not the Ride I was expecting; it was actually better at each feature. Fit was familiar, ride was so much improved.

    Updates the Ride 8; Sizes: Men 713,14,15,16; Women 512; Weight: 10.3 oz. (mens 11); 8.3 oz. (womens 8); Shape: semicurvedConstruction: Strobel slip-lasted, TPU Strobel board; Recommended for: low- to medium-higharched feet with neutral biomechanics

    Salomon Sonic Pro $140Salomon Trail running shoes have earned an excellent reputation. Th e new Sonic Pro now extends that to road running. Th e upper is a Salomon strength, as those familiar with its trail shoes already know, and it excels at fi tting curvy feet. Th e no-sew overlays andQuick-lace system snug the foot in and accomo-date its fl exion while running, and the minimesh vents well. Th e midsole is a responsive layer of quality EVA thats lively, with a quick feel. Th e outersole is a combination of high-abrasion compounds and textured patterns for grip. Th e responsive ride, midsole geometry, and sleek fi t gear the Sonic Pro toward faster runningyou determine how fast.

    Fit [is] moccasin-close, snug but comfortable. Fast-feeling shoe that worked well for mileage or tempo runs.

    NEW Sizes: Men 813,14; Women 611; Weight: 9.8 oz. (mens 11); 7.9 oz. (womens 8); Shape: semicurved; Construction: Strobel slip-lasted; Recommended for: medium- to high-arched feet with neutral biomechanics

  • Member Spotlight

    Downtown Runners & WalkersBy Doug Kurtis

    Next years RRCA Convention host club, the Downtown Runners and Walkers (DRW), based in Detroit, MI, recently observed its 34th anni-versary. Its a club that celebrates diversity and character, with most of its members living and working in the Detroit area. Like the city, the club is experiencing a signifi cant change, with the infl ux of many young runners and walkers whove moved to downtown Detroit for work. Every six months the club offi cers and support team members convene to set a Tuesday night running schedule. Th ey are tasked with researching and attending local pubs and eateries to determine if they will be included in the mix of places to run to and from. Th ey look for places that can accommodate at least 50 people and provide reason-able drink prices. Four- and six-mile running routes are designed from the various meetup establishments and posted on the clubs website and Facebook page. DRW hosts both an annual picnic and a holiday party that are open to other local running club members because its very much a social group. While DRW prides itself on the diversity of its membership and

    running routes, it also encourages and supports volunteerism. In ad-dition to numerous small events, the Th anksgiving Day Turkey Trot, St. Patricks Parade Races, New Years Eve Run, and Race for the Cure Detroit are signifi cantly assisted by club members, who volunteer for these community-based events. Th e club has become more like family to me, rather than a group of people who meet to run or walk, said Ken Davenport, DRW membership chair. Ive formed lasting friendships from this club that will probably last longer than my running. Originally known as the Runners that Run Downtown, the club was started in April 1983 when the Central Business District Associ-ation developed the idea of bringing customers to downtown Detroit restaurants. Th is coincided with the surge in running during the 80s. Th e associations idea was to have runners start and fi nish at a prede-termined number of restaurants. Th e response was overwhelming, and the number of restaurants hosting the runs increased. Personalities played a role in the dynamics of the club. Former president, the late Ralph Judd, ran the club as if it were one of his favorite kids, according to current president John Scott. Judd wanted to ensure that it was inexpensive to participate and inclusive of all abil-ities and ages. He once told a member that the way to eliminate a side stitch during a race was to do a cartwheel, which he demonstrated. Club vice president and next years RRCA convention organizer, Doug Kurtis, expects the club to demonstrate its personality. Attend-ees should plan to see fun running routes in the morning and unusual props and costumes in the convention halls. Were looking forward to showing off our city, said Kurtis.

    Doug Kurtis holds the world record for most career sub-2:20 marathons and most marathon victories. Hes a fi ve-time Olympic Trials qualifi er and RRCA Hall of Fame member as well as director of the Corktown Races, which will host the RRCAs 2017 5K National Championship.

    Compiled by Jean Knaack

    Space Coast Marathon and Half Marathon

    Th e 45th running of the Space Coast Marathon and Half Marathon presented by Publix will blast off Nov. 27. Hosted by the Running Zone Foundation and Space Coast Runners, its the oldest marathon in Florida. Th is year it will host the 2016 RRCA State Marathon Championship and in 2017 it will host the RRCA National Championship Marathon. Th e events begin on Friday with a free pre-race party for friends and families to meet up before the race and socialize with fellow runners, while enjoy-

    ing light appetizers and live music. Both the marathon and half marathon begin in the historic and quaint Cocoa Village and fi nish with a lap around the Riverfront Park amphitheater, where family and friends can cheer and watch fi nishers. Held in the shadow of the Kennedy Space Center, the entire event re-volves around a space theme sure to delight and energize participants. Th irteen space-themed aid stations line the partially shaded, mostly

    fl at course, which is USATF-certifi ed and a great Boston qualifi er. Its also a great course for fi rst timers and walkers, with its seven-hour course cutoff limit. Detailed course maps can be found at www.space coastmarathon.com/courseinfo/. All participant swag is space-themed, from the participant shirts to the fi nisher medals. Th e 2015 race shirt won the RRCAs National Race Shirt Contest at the 2016 RRCA Convention. Moonpie is the offi cial Space snack of the Space Coast Marathon & Half Marathon, and all registrants will receive a Moonpie at the Health & Fitness Expo the day before race day. Th ere are space-themed photo opps, along with the opportunity to meet and greet guest astronauts. Th e roar of a Space Shuttle countdown and liftoff on the Jum-botron will signal the start of each race, with the half taking off at 6:00 a.m. and the marathon at 6:30 a.m.

    Learn more and register at www.spacecoastmarathon.com/.




    12 ClubRunning Summer 2016 RRCA.org



















  • Member Spotlight

    14 ClubRunning Summer 2016 RRCA.org

    Becky Wades RUN THE WORLD Hits Shelves July 59 countries, 72 host families, over 3,500 miles of running

    Just five months after her return to the U.S. following a year-long exploration of running traditions around the world, Becky Wade won her marathon debut at the 2013 California International Marathon, with a blazing time of 2:30. She became the third-fastest woman marathoner under the age of 25 in U.S. history, qualifying for the 2016 Olympic Marathon Trials and landing a professional sponsorship from ASICS and Clif Bar. She was also a 2015 recipient of the RRCAs Elite Grant Project for the Olympic Trials. Wade hopes to compete in her second U.S. Olympic Trials of the year in July, running either the 10,000 meters or the 3,000-meter stee-plechase in Eugene, OR. Her travel narrative is a perfect primer for the Summer Olympics this August and a source of inspiration for runners and travelers of all types. Fresh off a successful collegiate running career with multiple NCAA All-American honors and two Olympic Trials qualifying marks, Wade was eager to connect with her counterparts across the globe and broaden her perspective of the universal phenomena of runningthe oldest, purest, and most global of all sports. With the funding and support of the Thomas J. Watson Fellowship, she packed a years worth of running clothes and shoes, said goodbye to family, friends, and teammates and took off on a solo journey to explore international running communities. Visiting England, Ireland, Switzerland, Ethiopia, Australia, New Zealand, Japan, Sweden, and Finland, each with a unique and storied running history, Wade reached out to runners and coaches in each place, who welcomed her into their homes and onto their teams. Over the course of the year, she ran more than 3,500 miles, went through 11 pairs of running shoes, and stayed with 72 host-families as she experimented with diverse training styles and discovered new recovery techniques. Whether riding around the streets of London with Olympic champion Usain Bolt, hiking for an hour at daybreak just to start a run on Ethiopias Mount Entoto, or getting lost navigating the bustling streets of Tokyo, Wades adventures capture the heartbeat of distance running around the world. Wades book, RUN THE WORLD: My 3,500-Mile Journey through Running Cultures around the Globe, goes on sale July 5. It can be found in bookstores near you or online at https://www.harpercollins.com/.9780062416438/run-the-world

    Courtesy of HarperCollins Publishers


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  • Racing Shoes Spring 2016Time to own up: You want to run fast or you probably wouldnt be reading about racing shoes. Heres our look at Spring racing shoes that are suitable for your fastest

    road running, whether its a mile or a marathon. All eight shoes are updated modelstried and truethanks to the brands commitment to the need for speed. Its always a good idea to adapt to racing shoes before wearing them in an important race. Theyre more minimal than traditional training shoes so theres less protection.

    While the physiological benefi ts from wearing racers vary from runner to runner, there are benefi ts. The shoes offer psychological benefi ts as well since light shoes make you want to run fast. Bottom line: What can racers mean for the time on the clock? A general rule of thumb is one second per ounce (of shoe weight) per milethough its not just about the shoe. Heres hoping that your training, shoe choice, and pace judgment align for some great races.

    adidas Adios Boost 3 $140Th e tough and responsive Adios has been the workhorse of the adidas racing shoe line. Th e upper receives the most attention in Round 3, because the other components have performed so well. Th e uppers fi t is a bit closer in the fore-foot. Th e toe rand is notched for better fl exion and has a thinner synthetic suede material than Round 2. Th e midsole is unchanged: Boost foam sculpted for effi ciency that manages road distances ranging from the mile to the marathon. Th e outersole is Continental rubber, here thinned to shave weight while also improving the fl exibility and traction of the sole. Th ese incremental changes add up to an even better racer.

    Snug in the heel and with enough room in the toes. Nice, low feel with a bouncy and responsive ride.

    Updates the Adios Boost 2 Sizes: Men 713; Women 611 Weight: 8.9 oz. (mens size 11); 7.1 oz. (womens size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Range: effi cient runners: up to a marathon; heavy strikers: between 15K and 25K

    ASICS HyperTri 2 $100Th e HyperTri, ASICS response to the needs of triathlon racing, is a close relative of the Gel HyperSpeed. Round 2 of the HyperTri maintains its triathlon-specifi c features while improving others. Th e graphics have changed a bit, and the closed mesh upper is a stretchier mesh with no-sew overlays replacing the traditional toe construction. Sockless wear is no problem, and the included stretch laces make for speedy transitions, though a traditional lacing option is also avail-able. Th e midsole continues with its bouncy, cushioned feel but additional drainage ports have been added (discretely), so theyre there if required. Th e outersole is similar to its debut version, but with a touch more forefoot coverage. Even so, the shoe nets out at a few fractions of an ounce lighter. Th e HyperTri 2s fi t, ride, and versatility make it an excellent choice for one eventespecially if its the third one in a series.

    Snug but forgiving fi t, with a smooth, comfortable feel against the foot. Drainage works great (even improved from Round 1). Plenty of cushioning for me to set a best time for the half marathon.

    Updates the HyperTri Sizes: Men 613,14; Women 512 Weight: 6.6 oz. (mens size 11); 5.4 oz. (womens size 8) Shape: semicurved Fit: snug heel, close but stretchy forefoot Construction: Strobel slip-lasted Range: effi cient runners: up to 30K, possibly a marathon; heavy strikers: between 10K and 25K

    Mizuno Hitogami 3 $100Th e Hitogami has become one of Mizunos most versatile racing shoes, splitting the diff erence between an ultralight training shoe anda really good racing shoe. Th e upper employs a semi-open, nonstretch mesh, with good support and a sleek-looking, sublimated design. Th e already-spare traditional toe and lace throat overlays of Round 2 have been pared back a bit and softened. As is often the case with Mizunos most eff ective shoes, the midsole continues with the low-profi le chassis from Round 1 on the strength of its protection and good response. Th e outersole continues, its durable traction at home on the roads as well as on smooth, natural surfaces. Th e bottom line is that the Hitogami 3 is lighter, but with same performance that the shoes fans have come to expect.

    Fits close, but smooth. Plenty of protection, nicely fl exible, and feels fast.

    Updates the Hitogami 2 Sizes: Men 713,14,15; Women 611 Weight: 8.4 oz. (mens size 11); 6.6 oz. (womens size 8) Shape: semicurved Fit: snug heel, roomy forefoot Construction: Strobel slip-lasted Range: effi cient runners: up to a marathon or beyond; heavy strikers: between 15K and 30K

    New Balance 1400 v4 $100Th e 1400 was a right-place, right-time shoe that eff ectively defi ned a new profi le for New Balance. Round 4 off ers some incremental improvements, while maintaining its many strengths. Th e upper is closed mesh with welded overlays, sport-ing brightly colored, sublimated graphics. You cant miss it. Th e support is better than Round 3 thanks to the revamped forefoot overlays that extend to the bottom of the lace throat. Th e midsole has the requisite changes to the molding, but continues to feature the eff ective cushioning and resiliently snappy ride the shoe is known for. Th e new 10-millimeter drop is better suited to a variety of runners, requiring little adaptation to its low profi le. Th e redesigned outersole has a slightly better combination of traction and durability, plus a little more fl exibility in the sole unit. Th e 1400 v4 solidifi es its heritage of performance, versatility, and value.

    Familiar fi t. Works very well. Nicely cushioned without being too much shoe.

    Updates the 1400 v3 Sizes: Men 713,14; Women 511,12 Weight: 7.9 oz. (mens size 11); 6.2 oz. (womens size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Range: effi cient runners: up to a marathon; heavy strikers: between 10K and 25K

    SHOE REVIEWby Cregg Weinmann

  • Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at [email protected] Copyright 2016 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. Reprinted here with permission.


    Racing ShoeSPRING 2016

    Nike Zoom Streak LT 3 $80Th e Zoom Streak LT 3 is the latest iteration of an iconic Nike racing shoe. Th e fi t and feel are spike-like, in keeping with the shoes speedy reputation, and its now nearly an ounce lighter in a mens size 11. Th e upper is a minimesh with no-sew overlays and a glove-like fi t. Th e overlays at the toe are minimal but eff ective, and the lace throat and internal saddle really hold the foot well. As in previous versions, the midsole is a low-profi le design, here resculpted to take ad-vantage of its geometry to best eff ect, rounding the edges to save weight and position the foot for toe-off . Th e outersole is carbon rubber in the heel with blown rubber in the forefoot, each segmented to allow the foot to move effi ciently. A TPU shank gives some structure to the sole. Its light weight, spike-like fi t, and reasonable price were enough to earn the Zoom Streak LT 3 honors as our Best Racing Shoe.

    Great sock-like fi t. You hardly know its there. More cushioning than youd expect, but its certainly for races onlyraces you hope to blaze.

    Updates the Zoom Streak LT 2 Sizes: Unisex 413,14,15 Weight: 5.1 oz. (mens 11) Shape: semicurved Fit: snug heel, close forefoot For: medium- to high-arched feet with neutral biomechanics Range: effi cient runners: up to a marathon; heavy strikers: up to 10K or beyond

    Pearl Izumi EM Road N0 v2 $100Th e Pearl Izumi E-Motion line has inched forward with minor changes to its shoesa testament to its solid reputation. Th e EM Road N0 v2 (version 2 of the Neutral zero-drop racer) is a racer/trainer reserved for your fastest running. Th e upper is small minimesh supported by no-sew overlays pared down a bit from Round 1 to save weight. A saddle-like framework snugs the foot gently, but eff ectively. Th e midsole features the same zero-drop geometry as the original, but with a healthy chunk of foam underfoot (though its still low to the ground). Th e outersole is a slightly trimmed-down version of Round 1s, saving weight without noticeably aff ecting traction or durability. Th e result is a reliable racer that can manage fast running, whether its in speed sessions or on race day.

    Good, close fi t with a smooth feel against the foot. Not an everyday shoe by any means, but for racing it served me well.

    Updates the EM Road N0 Sizes: Men 712,13,14; Women 512 Weight: 6.4 oz. (mens size 11); 5.3 oz. (womens size 8) Shape: semicurved Fit: snug heel, roomy forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics Range: effi cient runners: from 30K up to a marathon; heavy strikers: between 10K and 20K

    Saucony Type A $100For the past decade and through six updates, the Type A has epitomized Saucony racing. Th is version, while not entirely new, is a numerical reset. Th e upper sticks with yet another closed mesh, though it has a breathable, cross-hatched pattern thats pretty supportive on its own. Flexfi lm overlays from mid- to rearfoot keep the foot well-secured. Th e toecap keeps the fabric off the toes eff ectively, yet unobtrusively, allowing great fl exibility in the process. Open mesh linings work well for sockless use and drain eff ectively in warm or wet conditions. Th e midsole is unchanged: 4-mil-limeter geometry and low-profi le stack height. Th e ride is responsive, with decent protection. Th e outersole retains two excellent compounds: proven XT-900 rubber in the heel and iBR+ injected blown rubber in the forefoot. What impresses most about the Type A in this round is the continued attention to detail, protection, and performanceall for the same price.

    Great fi t, with or without socks. Really responsive without beating you up. Reliable on race day, as Ive come to expect.

    Updates the Type A6 Sizes: Men 413,14; Women 512 Weight: 6.1 oz. (mens size 11); 4.9 oz. (womens size 8) Shape: semicurvedFit: snug heel, close forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanic Range: effi cient runners: from 30K up to a marathon; heavy strikers: between 15K and 30K

    Skechers GOMeb Speed 3 2016 $125Each version of the GOMeb Speed coincided with an impressive exploit by its namesake, and that continues as Meb Kefl ezighi earned a spot on the 2016 U.S. Olympic team. Th e Speed 3 2016 features a new upper and midsole foam, either one of which might be called a major upgrade. Th e upper is a new, knitted design that fl exes well with the foot, yet holds it securely. Th e interplay of contrasting colors in its knitted design adds noticeable visual appeal. Th e fi t is both roomy enough and snug enough to secure the foot eff ectively, thanks to its stretchy nature. Th e midsole features a new foam formulation that has a livelier feel to it. Th e midsole tooling remains the same as does the embedded plate, adding its responsive and stabilizing feel. Th e outersole is also as before: just a few dots of carbon rubber, the remainder toughened foam. Th e versatility of the GOMeb Speed is improved in the 2016 version: better protection, more respon-sive, and after all, who doesnt want to be like Meb?

    I was surprised by the stretchy fi t. It was snug enough, but allowed my foot room to move. Nice mix of well-cushioned and responsive.

    Updates the GOMeb Speed 3 Sizes: Men 6.513,14; Women 510,11 Weight: 7.9 oz. (mens size 11); 6.4 oz. (womens size 8) Shape: semicurvedFit: snug heel, close forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanicsRange: effi cient runners: from 30K up to a marathon; heavy strikers: between 12K and 25K

  • By Amanda LoudinThrough the Parenting Years

    Before becoming a parent, most runners have a good amount of freedom for training. Yes, there are job, family, and social obligations, but for the most part, carving out time for their favorite hobby is something most runners can pull off pre-kids. In that state of ignorant bliss, these same runners assume that adding a child to the picture wont change muchthe baby will adapt to the schedule, and the runs will continue uninterrupted. As most running parents will tell you, thats a lovely fantasy. However, where theres a will, theres a way, and runners who want to continue training will make it happen. Parenting at any stage makes fi nding time for running a challenge, but these parents make it work.

    In the BeginningWashington, DCbased attorney Ariel Rayman, 39, is getting his fi rst taste of life as a running parent. His baby boy was born last November, and Rayman and his wife have slowly been adjusting to running with kids. Prior to becoming a father, Rayman ran several times each week, even completing the 2014 New York City Marathon. For now, however, those long-distance days are on hold. Th e schedule has really changed, he says. Rayman and his wifea shorter-distance runner, who also likes yoga and barre classesboth want time for their workout routines. Th is has meant forming a loosely structured schedule each week. We need to make sure we both get our exercise in, so we do a lot of switching on and off , he explains. I typically get in two or three short runs after work and then something longer on the weekends. She usually takes classes on Mondays and Fri-days, so Ill watch the baby then. Where Rayman used to put in 20-plus miles each week, he now averages somewhere around 15. But, he says, hes become more effi cient. I make sure that the miles I run are quality miles, he explains. I havent seen much of a drop in my race times, so I guess its working. At some time in the future, Rayman would like to get back to longer mileage but for now, hes happy where he is. We still keep an active lifestyle, so I know Im in decent shape, he says.

    The Preschool YearsMother of two Carly Pizzani, 38, of Burlington, VT, also understands the quality-over-quantity formula. A per-sonal trainer with 4- and 1-year-old sons, Pizzani leans on a combination of good communication with her hus-band and fl ying by the seat of my pants, she says. At the center of her ability to run, however, has been a running stroller. Its a lifesaver for me, she says. I wouldnt be able to get in the runs I need without it. Pizzani just fi nished a training cycle for the Ver-mont City Marathon and used the stroller when her el-dest was in preschool, timing her runs to her babys naps. For the most part, long runs happen on weekends. Th is training cycle has defi nitely been challenging, she ad-mits. Its hard because I havent been able to run as much as I would like. Her solution, like Raymans, has been to eliminate junk miles. If I have the time to run, I make sure that run has a purpose, she says. I have to make the most of it. Pizzani admits she looks forward to a time when the schedule eases up and running becomes easier to fi t in. Sometimes its a miracle I get the run in, she says. It will be nice when I have enough time for more relaxing, unstructured running.

    The VeteransFifty-three-year-old Marcia Kadens, mother to 10- and 14-year-old girls, has been running since before her kids were born, so shes experienced just about every stage of




    18 ClubRunning Summer 2016 RRCA.orgClubRunningg

  • The Running Stroller RevolutionIf you were a running parent prior to 1984, you didnt have many options for bringing your kids along, especially if they were too small to ride a bike alongside you. But that year, Baby Jogger set EQSZIQIRXMRQSXMSR[LIRMXMRXVSHYGIHMXWVWXstroller designed for running. Since then, the companys strollers have evolved, with lighter materials, sleeker designs, and a variety of models to suit every runners needseven those wanting to go off-road. Sens-ing a good thing in the making, other brands have joined the party. Graco, Schwinn, Bob, and even Jeep have added options to the mix. Prices range from around $100 on up into the $500 range. Many runners will tell you running strollers have been a lifesaver, especially parents who stay at home with their children and dont have many options for getting outside. The running stroller has become so popular, in fact, that in 2014 the Bob brand and Moms Little Running Buddies blog created National Stroller Running Day. The introduction of running strollers was a long time in coming, but since hitting the market some 30 years ago, running parents have never looked back.

    Make the Going EasierWhether youre planning a race with kids in tow or just trying to get in your daily mileage, our cheat sheet can make the going easier for everyone involved: Coordinate your training schedule and racing plans with your spouse/partner.

    &II\MFPIEFSYXXLIXMQISJHE]]SY run. Take your schedule, your partners and your childrens into account. These scheduling GLEPPIRKIW[MPPIFFERHS[EWGLMPHVIRKVS[

    'SRWMHIVFVIEOMRKMXYT If youre tight on XMQIXSXMRSRIPSRKWIWWMSRWTPMX]SYVVYR into two sessions to help build mileage.

    8EOIEHZERXEKISJ]SYVGLMPHVIR WEGXMZM ties. This can be a great chance to use down time for training.

    Find opportunities to engage your child in running, whether in a baby jogger when theyre young or including them in your training for an upcoming 5K when theyre older.

    &VMRK]SYVJEQMP]XS]SYVVEGIW Watching QSQSVHEHRMWLEVEGIGERFIERMRWTMVMRK experience for children. Many races also incor- porate short childrens races, which are good opportunities to get them in on the act.

    Consider getting up early/staying up late. These can be the easiest hours to run when your family life is jam-packed with activities.

    Marcia Kadens

    RRCA.org Summer 2016 ClubRunning 19

    parenting as a runner. Th e Long Grove, ILbased mom says dark othirty was her running time of choice when her girls were very young. Id get out at 5 a.m. every morning, she says. It was my me time. I think its easy to lose yourself when kids are young, and running helped me avoid that. Today, the time challenges come in the form of an on-the-go family. With one in high school and one in elementary, Ive lost my ear-ly-morning time slot, says the stay-at-home mom and popular blogger. To make it work, I try to run as soon as my youngest is out the door. Th is does have it downsides, she says. Obviously, its warmer at that hour than in the pre-dawn hours. Plus, traffi c is heavier. Evenings, once an option with young chil-dren, are off -limits to Kadens now, as activities require plenty of time shuttling kids here and there. Still, she makes it work, and her passion for the sport has infl uenced her girls, both of whom have become runners in their own right. Bob Gaylord, 67, is a long-term ultra runner, with a grown daughter and one still at home. Back when my oldest daughter was born, we had no running strollers, he says, so I depended on my wife to watch her while I ran. Today he runs with his youngest. I get my long runs in on the weekends and thats my wifes time with our daughter, he says. Week-days, Im out fi rst thing and in the offi ce by 7:30. Lately, Gaylord has switched his normal long-run day from Saturday to Sunday in or-der to coach his daughters basketball team. He strongly believes that any parent who wants to run can make it happen. Its all a matter of

    time management, he says. Parenting is just another issue to include in your plans. All these parentrunners agree that fi tting the two in can be challenging, but none would trade it. Regardless of the schedule change and the limited ability to run, says Rayman, its certainly all worth it.

    Amanda Loudins work has appeared in the Wash-ington Post, Runners World, Baltimore Maga-zine, the Daily Burn, Weight Watchers magazine, and many other publications. Shes tackled 15 marathons, an Ironman triathlon, and hundreds of other races over the years.

  • RRCA Welcomes Additional Runner Friendly Communities

    We are pleased to announce four new Runner Friendly Community designations for 2016. Each community has shown it has an infrastructure that fosters physical activity in a safe environment. It has a proven track record of organizations and businesses working together to promote running as a healthy exercise and sport. Andthe most important criteriathat there is a positive relationship between the running community and local government. Th e goal of the RRCAs Runner Friendly Community program is to shine a national spotlight on communities that stand out as runner-friendly and provide incentives and ideas for communities to work toward becoming runner-friendly communities. Runner Friendly Communities enhance the quality of life, improve physical activity for residents, and generate a positive economic impact on the community. Congratulations to the followingRunner Friendly Communities.

    20 ClubRunning Summer 2016 RRCA.org

    ALBUQUERQUE, NMAlbuquerque, the largest city in New Mexico, has a population of more than 550,000, with 47% of the population identify-ing as Hispanic or Latino. Albuquerques population has been growing steadily for decades. Local government responded to this population spike by instituting its Planned Growth Strat-egy in 2002. Part of this plan included accounting for active lifestyles and is, in part, why Albuquerque is a Runner Friendly Community. City government has a Recreational Trails Advi-sory Committee, with specifi c positions reserved for pedestri-ans and runners, that advises city agencies and plays a major role in monitoring projects for trail extensions, maintenance, and safety. Albuquerques urban infrastructure improvements have produced more than 140 miles of paved pedestrian/bicycle

    trails separate from roadways. Th e city also has more than 100 miles of unpaved, natural-surface trails in its open spaces and more in the Cibola National Forest and Petroglyphs National Monument. Th roughout the metropolitan area, there are over a dozen pedestrian/bike bridges that cross major interstates and underpasses for major roadways, which keep runners and trail users away from cars and trucks. Businesses in the city mirror the communitys commit-ment to running and fi tness. Albuquerque has a number of outstanding run specialty stores, notably ABQ Running Shop, Athletes Edge, Bosque Running Shop, Fleet Feet Sports, and Heart and Sole Sports, which organize training groups and generously sponsor many local races. Numerous local compa-nies have supported running as well, from supplying volunteers to assist with race logistics to hosting fun runs.



  • The Albuquerque Road Runners (ARR), which submitted the Runner Friendly Community application, is the citys largest running club. The ARR organizes a number of races, hosts the Womens Distance Festival training program, and raises money to support school-based running groups, including Running 505. The club has adopted two local trails, the unpaved La Luz Trail and a paved trail section on the citys west side. ARR organizes trash cleanup and brush trimming work on these trails. The City has been working with community leaders and citizen groups to provide activities that support the running community, said Mayor Rich-ard J. Berry in his letter of recommenda-tion. As a runner myself I see the value in running as a lifelong commitment to health and vitality. Community leaders providing support and letters of recommendation included Mayor Berry; Jason Coffey, City of Albuquerque trails planner; Ian Maddieson, ARR board member; Tico Navarro, race director of the Duke City Marathon.

    HELENA, MTHelena represents a fascinating conflu-ence of characteristics, including being the capital of Montana and the county seat of Lewis & Clark County. Nearly 31% of the citys population of 28,190 works in government. The other de-fining trait of Helena is its geography. Surrounded by the Big Belt Mountains, the Helena National Forest, Lake Hele-na, Gates of the Mountain Wilderness, and the Continental Divide, Helena is a dream location for anyone with a pen-chant for the outdoors. While a network of sidewalks sur-rounds the Capital complex and nearby neighborhoods, Helena has completed an inventory of sidewalks to identify existing gaps and will implement im-provements. There are shared lanes for cars and runners/cyclists, along with a world-class trail system that includes city property. A community track is used for competitive events by the mid-dle and high schools as well as Carroll College. It is well-lit, safe, and open to public at other hours. Running is deeply rooted in the culture of Helena, evidenced by the citys commitment to youth fitness. Physical education is part of the curriculum for grade, middle, and high school students. Tread Lightly run specialty store engages youth in both fun runs and competitive

    programs. The Helena Vigilante Runners (HVR), which submitted the Runner Friendly Community application, is the citys largest running club. HVR coordinates with the city, county, and Helena School District to host nearly 24 events per year, benefiting residents of all ages. One of HVRs premier events is the Mount Helena Run. This 9-ki-lometer course starts on historic Last Chance Gulch in downtown Helena. It quickly changes from urban running to mountain trail running in Mt. Helena City Park, taking runners to the top of Mt. Helena, 1,300 feet above the start-ing line and offering outstanding views of the city, Prickly Pear Valley, and the Elkhorn and Belt Mountains. We believe that the city of Hel-ena and other local organizations and agencies work together to support the efforts of the running community to make running safe, convenient, and accessible, wrote Ryan Kettel, chair of Helenas Non-Motorized Travel Advi-sory Council. Existing infrastructure, existing support for running events, and planned infrastructure improvements that will benefit runners and other cit-izens, show that our community is defi-nitely runner-friendly. Community leaders providing support and letters of recommendation included Mayor James E. Smith; Sarah Johnson, owner, Tread Lightly Running Store; Patrick Judge, president, HVR; Ryan Kettel, chair, Non-Motorized Travel Advisory Council; and Karen Lane, Prevention Program manager, Lewis & Clark Public Health.

    TRAVERSE CITY, MILocated in Northern Michigan, Tra-verse City is one of the more popular, small-town tourist destinations in the U.S. Located along Grand Traverse Bay, its proximity to freshwater beaches, ski-ing, and vineyards makes Traverse City a popular spot for visitors. Theres also a vibrant local population of 14,600 people. Fitness and physical activity are priorities for both year-round residents and tourists alike, which can be seen in all the aspects that make Traverse City a Runner Friendly Community. Traverse Citys commitment to being runner-friendly starts with its infrastructure. The Traverse City Com-mission works with local groups to pro-mote a safe and active community. The city is the central point of the Traverse Area Recreation and Transportation trail

    network (TART). TART, a nonprofit or-ganization, is responsible for maintain-ing and expanding the trail system to include both paved and natural surfaces from the downtown area to the multi-use VASA trail system in the Manistee National Forest. TART works closely with the city in planning and develop-ing pedestrian-friendly infrastructure. Local governments support of run-ners and walkers goes beyond sustaining an expansive trail network. The city and other local townships are positive part-ners when it comes to running events. Fees, when charged at all, are reason-able, as are other requirements for insur-ance, crowd control, and parking. The Traverse City Police and Grand Traverse County Sheriff departments are always helpful with traffic and crowd control

    22 ClubRunning Summer 2016 RRCA.org

  • RRCA.org Summer 2016 ClubRunning 23

    at local events. Th eyre proactive about taking care of everyday safety issues for pedestrians. Because Traverse City is a vacation destination, the local government is well-versed in working with event management groups and is always attuned to the recreational needs and services required not only by local citizens but also out-of-town guests. Local businesses are a key factor in mak-ing Traverse City runner-friendly. Run special-ty store, Running Fit, organizes group runs for runners of all skill levels. Bayview Inn, Right Brain Brewery, and Little Fleet food trucks are particularly friendly to runners looking for water while on a run, and they off er great lo-cations for pre- and post-run meetups. A local insurance company, Hagerty, one of the largest companies in the region, sets an unmatched standard for fostering running and an active lifestyle among employees. In addition to a

    new, state-of-the-art fi tness facility for employ-ees, Hagerty pays the race entry fees for its employees, no limit. And if an employee runs three races put on by nonprofi t groups, the em-ployee gets a pay bonus. Hagerty also has a run-ning club, with multiple runs scheduled each day and led by diff erent club members. Th e largest running club in the commu-nity is the Traverse City Track Club (TCTC), which submitted the Runner Friendly appli-cation. TCTC donates funds for many groups that are committed to promoting running, including schools and nonprofi t groups. TCTC awards college scholarships (more than $30,000 in 2016) to local runners who demonstrate a love of running in addition to school and community involvement. Th e TCTC hosts a summer series of 10 races over 10 weeks that are free of charge and attract a wide variety of runners.

    All in all, Traverse City is a wonderful Runner Friendly Community that thrives on the mutually benefi cial relationship between runners, and the runner friendly paths used to support local businesses, said Jeff Houser, Right Brain Brewery production coordinator. Community leaders providing support and letters of recommendation included Mar-tin Colborn, city manager of Traverse City; Jim Graham, president, TCTC; Jeff Houser, pro-duction manager/marketing coordinator, Right Brain Brewery; and Daniel Siderman, Bayshore Marathon race director.

    TUSCALOOSA, ALTuscaloosa is the fi fth-largest city in Alabama, with a population of over 95,000, according to the citys offi cial website. Located on the Black Warrior River, the presence of the University of Alabama makes Tuscaloosa a regional hub for



  • industry, commerce, healthcare, and education. Th e schools presence creates a strong appreciation for athletics and physical fi tness in the community that goes beyond the hugely successful University of Alabama football team. In fact, in 2008 Tusca-loosa hosted the USA Olympic Triathlon Trials for the Beijing Games. Tuscaloosas infrastructure signals the commu-nitys commitment to being runner-friendly. Th ree major parts of the city, downtown Tuscaloosa, the City of Tuscaloosa Riverwalk, and the University of Alabama campus, are connected by a series of sidewalks and trails. Th e beauty and connectivity of this sidewalk system create a multitude of route options and lengths. Tuscaloosa residents can prac-tically run from any point in the city to any other. Tuscaloosa has gone out of its way to support running in the community. Th e local government has hosted annual races such as the Mayors Cup 5K benefi ting its charity partner, Tuscaloosa Pre-K. To increase participants at the Mayors Cup 5K, the city off ers comp time to employees who par-ticipate. Th e city is also a major supporter of the areas largest race, the Tuscaloosa Half Marathon. Local law enforcement manages road closures and provides the person power necessary to properly execute races by providing a high level of safety and hospitality. Th e Tuscaloosa running community has good support from local businesses. Tazikis, Five Bar, Bil-lys, and Southern Ale House have all donated food and drink to runners after monthly group runs and provided a spot for postrun gatherings. Addition-ally, the University of Alabamas campus buildings are open to the public during business hours for

    those in need of a restroom or water, cover during bad weather, or a safe location. Several businesses near the citys most popular trail that parallels the Black Warrior River are open to runners as well. Th e Tuscaloosa Track Club (TTR), which sub-mitted the application, is the largest running club in Western Alabama. TTR has served as a liaison between public and private organizations for many years, bridging the two sectors to create a unique partnership. Club president Ed Freeman and many other club members have donated countless hours to serve as consultants for new and developing races in the area. In partnership with city of Tuscaloosa, the TTC works to put on several large-scale events each year. Th ese races bring in sizable participant fi elds to Tuscaloosa and put countless dollars into the community. When it comes to being runner friendly, we are dedicated to setting the bar high, said Walter Maddox, mayor of Tuscaloosa. I can assure you we will continue to work to make Tuscaloosa a safe and welcoming haven for all runners. Community leaders providing support and letters of recommendation include: Mayor Walter Maddox; Dan Bakley, city president of Regions Bank; Gina Simpson, president/CEO Tuscaloosa Tourism & Sports Board; and Matt Wagner, vice president, Wagners Run/Walk.

    Learn how to designate your city as a Runner Friendly Community at http://www.rrca.org/programs/runner-friendly-community/.

    TUSCALOOSA, AL24 ClubRunning Summer 2016 RRCA.org



    Traverse City CVB

    RRCA.org Summer 2016 ClubRunning 25

  • Program Spotlight

    Over 700 kids, surrounded by their families, teachers, and coaches, waited patiently as the midday sun blazed overhead on April 24, at Eau Gallie High School in Melbourne, FL. Th ey were waiting to run the Space Coast Final Mile, the culmi-nation of the Countdown to Fitness, a running initiative sponsored by the Running Zone and the Road Runners Club of America through its Kids Run the Nation Grant Fund. Th e program aims to getkids across Brevard County (FL) excited about and committed to regular running. Over the course of eight weeks, students ran at school and at home,keepingtrack of their mile-age along the way. Th e goal was to run a total of 25.2 miles with their running clubs, physical education programs, and families, leading up to the day of the Final Mile. Par-ticipants from the 33 schools who took part in the program ran the fi nal mile of their marathon goal collectively, in an offi cially timed race. Teaching kids that regular activity should be part of life is important. Running and walking are great because you can do it any-where, and all you need is a pair of athletic shoes to get going, said Dewayne Barbee, a physical educa-tion teacher at Apollo Elementary in Titusville, FL. We had 28 kids who joined our after-school run-ning and walking club as part of the Countdown to Fitness. Th ere were more fi rst- through third-graders than any other group, and they

    were very enthusiastic about doing it. Everywhere you looked, excited kids in colorful T-shirts with their school namewere throwing frisbees, doing jumping jacks, and running around with their buddies. At 1:30 p.m., Denise Piercy, own-er of the Running Zone and program director, grabbed the bullhorn and herded kids and parents to the starting line. I run a lot at home, Marcel Lorente said. We live on three acres, so I run around our yard a lot. Lorente, age 10, a fourth-grader at West Melbourne School of Science, was the fi rst person across the fi nish line with a time of 6:32.

    By Michelle Mulak

    Countdown to Fitness Inspires 700 Kids to Finish Marathon Goal at Space Coast Marathons Final Mile

    Running Zone Foundation

    Marcel Lorente, age 10, crosses the line,

    Running Zone Foundation

    26 ClubRunning Summer 2016 RRCA.org

  • RRCA.org Summer 2016 ClubRunning 27

    Program Spotlight

    Nuniwarmiut School Running Club

    Rushil Shah, age 10, joined his best friend, Lorente, at the fi nish line less than a minute later, where they were greeted with fi nisher medals and as many popsicles as they could convince their parents to let them have. Shah and Lorente attend school together and said they both plan to keep running, espe-cially if they get to do it together. When asked about their favorite part of theevent, Lorente said his was the running itself. Shah, on the other hand, smiled widely and said, Th e free popsicles.

    Th is article fi rst appeared in Florida To-day on April 25 and is reprinted with permission.

    In May the Nuniwarmiut School Running Club on Nunivak Island in Alaska, a Kids Run the Nation program grantee, held its Nunivak Island Reindeer Run. Th e club was founded in 2010 with a goal of getting native Cupig children interested in aerobic activity in an area with a rich history of distance running. Before the introduction of ATVs and snowmobiles, runners would herd reindeer on foot on the 1,631.97-square-mile island.

    Elementary and junior high school students participated in a one-mile fun run, and kindergartners ran from the reindeer corral across the tundra and down to the school. Nunivak Island is the second-largest island in the Bering Sea, lying about 30 miles off shore from the delta of the Yukon and Kus-kokwim rivers in Alaska, with a population of 200 inhabitants.

    Running Zone Foundation

    Nuniwarmiut School Running Club

    KIDS RUN THE NATION Program Impact Since 2007The goal of the RRCAs Kids Run the Nation program is to help establish locally managed youth running programs in every school and community across the U.S. Learn more about our turnkey, participation-based curriculum and grant fund today. Visit www.rrca.org/our-programs-services/programs/kids-run-the-nation.

    $137,000 granted to youth programs

    53,000Kids Run the Nation booklets donated

    80,000 kids running in RRCA-funded


    177youth running programs


  • 28 ClubRunning Summer 2016 RRCA.org

    One Lap, One Mile, One Fast Little Race

    For the third consecutive year the GO! Mile in Little Rock, AR was the RRCA National One-Mile Championship. Th is year could be summed up in one word: blistering! Well get to the race times in a moment but woo-wee, it was a hot morning! However, the soaring temps didnt slow the national champions down as this years winning times were nearly identical to last years. Allen Eke, a New Jersey native and re-cent graduate of Oklahoma, won the mens race in 4:21.49. Christian Brewer fi nished almost a full second latermaking the race not even close compared to the last few years. (Yeah, let that sink in.) Razorback Jessica Ka-milos took the womens race in 4:43.28, win-

    By Kelly K2 Richards, RRCA At-Large Director and 3-Time Go! Mile Finisher

    By Mark Winitz

    At the 38th Annual Kaiser Permanente Napa Valley Marathon (NVM), the 2016 RRCA Na-tional Marathon Championship, two fi rst-time competitors at the race climbed the winners platform. Isidore Herrera, age 25, of Simi Val-ley, CA and Catherine Beck, 30, of Clinton, NY grabbed the victories, heading the fi eld of more than 2,800 entrants on a mild, partly cloudy morning in between rain storms. Herrera won the mens race in 2 hours, 27 minutes, and 29 seconds. Beck crossed the fi nish line at Vintage High School in Napa in 2:52:34. In the mens race, Herrera sailed to a solo lead from the start with an ambitious goal of fi n-ishing in about 2:15:00. Dick Beardsley set the NVM mens race record of 2:16:20 in 1987. In-deed, Herrera sailed through the 13.1-mile half marathon split point in a swift 1:07:40, on pace to a projected fi nish time of 2:15:20. Eventually, he was unable to keep up that eff ort. Th e fi rst 16 miles went pretty easy, and then the hills started slowing me down, Herrera said. My workouts have been at 5-minute pace for 20 or 21 miles, so I was pretty confi dent that I could do 2:15 today, but the wind and the hills made it hard. My legs started cramping. By 22 miles, Herrera had to briefl y slow to a walk. Soon my goal became just to fi nish the race, said Herrera, who trains on his own and is self-coached. Im not used to the rolling hills. Just three weeks prior, Herrera was among

    the starters at the U.S. Olympic Marathon Trials in Los Angeles after qualifying for the race by running a 1:04:21 half marathon in Oxnard, CA last December. He had to drop out of the LA race after only 8 miles. It was his fi rst attempt at the full marathon distance. I was really disappointed with that race and I knew I was a lot better than that, so I signed up for Napa. I knew it was a pretty good course, said Herrera, who held a comfortable lead all the way to the fi nish. In the womens race, winner Catherine (Cat) Beck performed superbly in her fi rst at-tempt at the 26.2-mile distance. I wanted some motivation to run over the winter, Beck said about her marathon debut. I looked for a race with some nice warm weather, and the timing was just really nice, and I heard good things about the course, so it was a good fi t, said Beck, who was a 1500-meter competi-tor and miler at Tufts University. Her 1500-me-ter personal best of 4:17.23 was set in 2012. Beck went out conservatively, following eventual second-placer Anna Frank (33, Ba-kersfi eld, CA), who had assumed the lead at 10 miles. I was expecting [Beck] to catch up with me, Frank admitted. I gave it my all, but hit the wall with about 5 or 6 miles left. From there I just took it one mile at a time. Franks eff ort yielded an eventual sec-

    ond-place fi nish in 2:55:56. Kristen Soloway (41, Davis, CA) was third overall in 3:00:38 as she secured the Masters (age 40 and over) win. Th e Kaiser Permanente Napa Valley Mara-thon rewards male and female open and masters winners with oversized bottles of wine etched with their RRCA championship accomplish-ment. Th e male and female winners also received their weight-in-wine, donated by Andretti Winery Napa Valley.

    Herrera, Beck Capture RRCA National Marathon Championship Titles

    OVERALLIsidore Herrera (25, Simi Valley, CA) 2:27:29

    Catherine Beck (30, Clinton, NY) 2:52:34

    MASTERSCurt Casazza (44, Cameron Park, CA)

    2:46:36Kristen Soloway (41, Davis, CA) 3:00:39

    GRAND MASTERSMark Yost (57, Bethesda, MD) 3:04:08

    Lorna Thomson (50, San Francisco, CA) 3:21:46

    RRCA National Marathon Champions

    Championship Spotlight

    Kelly Richards

    Allen Eke takes the RRCA National 1 Mile

  • RRCA.org Summer 2016 ClubRunning 29

    Dennis D. Steinauer

    Road Runners Club of America

    2016 RRCA National Championship Event Series

    Thank you to our host races:March 3, 2016

    NAPA VALLEY MARATHON Napa, CAwww.NapaValleyMarathon.org

    June 18, 2016GO! MILE LIttle Rock, AR


    August 6, 2016DEBBIE GREEN 5K Wheeling, WV**



    SPARTANBURG, SCwww.Go-GreenEvents.com


    Parkersburg, WVwww.NewsAndSentinelHalfMarathon.com

    September 9, 2016FORT4FITNESS 10K Fort Wayne, IN


    October 25, 2016RUN FOR THE WATER 10 MILE Austin, TX**


    November 5, 2016NASHVILLE ULTRA MARATHON Nashville, TN


    &KHFNDOOZHEVLWHVIRUQDOUDFHdates and prize money information. **$45,600 in total cash prize money offered by races in the RRCA Nation-al Championship Series

    RRCA Championship Series SponsorsGatorade Endurance Ashworth Awards FORTIUS Media Group, LLCScan the code to view the full RRCA Championship Event Series Calendar.

    Championship Spotlight

    The RRCA Championship Event Series* boasts over 200 races that attract over 330,000 run-ners nationwide at the state, re-gional, and national levels. We in-vite you to run in the 2016 RRCA National Championship Event Series, which provides awards for winners at the open, master, grand master, and senior grand master levels.

    ning by more than 30 seconds and setting an Arkansas state record for females 2024. Just as there are no former Marines (Once a Marine, always a Marine), the same goes with being a Razorback: Once a Razorback, always a Razorback. For clarifi cation and eligibility purposes, Jessica formerly ran with the University of Arkansas. Th e GO! Mile is indeed One Fast Little Race, but it has some-thing to off er runners of every lev-el and age. Th e First Mile is for novices and beginners. For most participants its their fi rst race and, therefore, their fi rst mile. Th is years First Mile was extra special for two reasons. Race sponsor CHI St. Vincent had over 70 employees participate. Erin Taylor, co-owner of Go! Running, the race owner and producer, had run the First Mile with her father, John Mc-Carthy, the past three years. John passed away suddenly last fall. Th is year, Erin and all four of her chil-

    dren ran the First Mile together in Johns honor. Th e Men/Women 40 and Over and Men/Women 39 and Under heats are a unique way to run directly against your exact and specifi c competition. Not everyone can run in the Elite Heat, but everyone can enjoy it as a spectator. Th e last 100 meters are loud, as everyone cheers on their favorite racers. Th e Mini-Mile for Kids is the mornings highlight, as the youngest and cutest racers of the day toe the line. Many are dressed as superheroes and princesses, and all run with pure joy. Following the races everyone is encouraged to explore downtown Little Rock and the sur-rounding areas, where they can receive discounts and free items at over 30 venues by showing their Victory Lap wristband. Participating businesses this year included museums, microbrew-eries, restaurants, bike shops, and more.

    Other items of note: Th e entire womens fi eld had only two women from outside of Arkansas, while three of the top four men came from outside Arkansas.

    Six Arkansas state age-group time records were set; two by women and four by men.

    Both the mens and womens races had an age 80+ fi nisher.

    Marvin Engles, the American M7579 record holder and the 80+ state record holder, was the oldest fi nisher at 84 years young.




    OVERALLAllen Eke, 4:21.49

    Jessica Kamilos, 4:43.28

    MASTERSTimothey Gore, 4:39.00Kem Thomas, 6:00.39

    GRAND MASTERSBruce Oakley, 5:32.24Lynn ONeal, 6:25.22

    SENIOR GRAND MASTERSJeff Maxwell, 5:57.31

    Debbie Hill, 7:26.58ce)

    RRCA One-Mile National Champions

  • 30 ClubRunning Summer 2016 RRCA.org

    Bobby Gessler, MDRRCA Coaching Certification Course Instructor

    Q. How did you become a runner?A.I began running some during my surgical residency, but really be-came a runner when I finished residency and had a bit more time to do other things. Running was an activity that I could do alone. I did not need anyone to shoot hoops with or to play tennis with, etc. I just needed to put on my running shoes and go out the door.

    Q. Whats your proudest personal running accomplishment? A. Winning two racesa 5K and a 10Kin the same weekend.

    Q. A similar but slightly different question: Whats your favorite running memory? A. My favorite running memory is not of me running. Its watching my daughters run cross country and track & field for their respective colleges. Those far surpass any of my own running memories.

    Q. What inspired you to become an instructor for the RRCA Coaching Certification Program? A. I really enjoy teaching and learning. Being a coaching certification instructor for the RRCA allows me to do this and to bring together

    two of my passions, medicine/science and running. I find it fascinating to learn about all the wonderful things that the body can do and how adaptable it is. By certifying coaches, the RRCA helps runners obtain well-thought-out and safe programs that allow the athlete to progress effectively.

    Q. Can you briefly outline your coaching philosophy?A. Hard work allows amazing things to happen. To be a good runner, it takes consistent motivation, positive attitude, and the ability to put in the work necessary to accomplish the desired goals.

    Q. Whats the biggest misconception mostpeople have about being a running coach? A. The biggest misconception that most coaches have is that they feel they need to be fast themselves to train fast runners. This is not true.

    Q. Whats your favorite city youve visitedwhile teaching the RRCA Coaching CertificationCourse? A. Thats a tough one! Ive visited many great cities and have enjoyed them all. Since I need to pick one, I would have to say that Forest City in North Carolina has been my favorite so far. Its a small town that was very welcoming to me, the RRCA, and to all the participants in the class.

    Q. If theres one take-away for new coacheswhen you teach the RRCA Coaching CertificationCourse, what would that be? A. An athlete cant make it to the finish line if they dont make it to the starting line. Athletes make it to the starting line by following well-thought-out, safe, and effective training plans. Q. Which running workout is your personal favorite?A. My favorite workout is a StepDown workout. Example = 160012001000800400200 at half marathon pace, 10 mile pace, 10K pace, 5K pace, 3K pace, 1 mile pace with 400 meter recoveries. Fill in the blank: You know youre a runner when youre more concerned about packing your running clothes and running shoes than business clothes or any other clothes for a trip!

    Coaching Spotlight

  • OCTOBER 15-16, 2016







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