2013 Summer/Fall Club Running

ClubWE RUN THE NATION!

RRCA.org

RunningFall 2013

BRIAN McNIECE of Narragansett, RI wins the 2013 RRCA National Ultra Championship.

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The Evolution of a Trail Runner

Robust Funding Can CultivateElite Performance

RRCA National Award Winners

Sponsored By One of the most unexpected running performances in 2012 featured Meb’s victory and

new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who

always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

Meb forged a new partnership with the Skechers Performance Division as he was trainingfor the 2011 New York City Marathon. He worked with the footwear company’s design

team on the development of Skechers GOrun and leveraged his experience to fine tunethe design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told methat after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes —

something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what hehas to say and make sure you follow the Skechers Performance Division’s advice and give

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Meb earned a silver medal at the 2004 Athensgames and won the 2009 New York City Marathon.We caught up with him in early February, while hewas training for the 2013 Boston Marathon.

Q: Meb, you’re a top world-class marathoner,but while the vast majority of the runners inmost marathons take their running seriously,they’re not serious competitors for the podiumor anywhere near it. How should they train?

MEB: The first thing I’d say would be,“What race are you getting ready

for?” That’s what you shouldtrain for. That’s the reasonfor every workout. Now, ifyou’re running a half-marathon in a couple ofweeks, as part of yourpreparation for a full

marathon, say, two monthsfrom now, then your training

for the half is part of your

marathon training. Use it (the half) to experiment:for example going out at a hard pace and seeinghow long you can keep it up. Or see if you can runexactly even splits for the half, or even go for nega-tive splits. Learn what you can or can’t do. The pointis that every workout should have a purpose, evenif it’s just to recover from a hard workout the daybefore. Make a plan for each workout and eachrace. Then execute your plan.

Q: Any other advice?

MEB: Find somebody you can train with on a reg-ular basis – it can be an individual or a group. Hav-ing a training partner or partners makes it easier toget out the door on those days when you’d reallyrather not. And one more thing about the marathon.In the first half of the race, it’s better to be too slowthan too fast. That’s a luxury I don’t have; I have tostay with the leaders to have a chance to win therace. But you can – and should – run your ownrace. The race you’ve planned.

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ClubRunningWE RUN THE NATION!

Executive Director’s Letter

CONTENTS

6

RRCA Members Share8

10 Health & Safety Spotlight

RRCA Member Spotlight11

Runners and Their Injuries Are Different

The Evolution of a Trail RunnerHow I Set My Marathon PRMembership Has Its PrivilegesAny Age Is a Good Age to Run

Fall Shoe Review21

Fall 2013

Mental Tips & Strategies for Training

27

RRCA Web PollConvention Wrap-Up

National AwardsHall of Fame Inductees

RRCA 10-Mile National ChampionshipRRCA National Ultra ChampionshipRRCA 10K National ChampionshpRunPro Camp Highlights

Bruc

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rison

17

RRCA Training Tips30

Awards Spotlight

Elite Athlete Development: More Robust Funding CanCultivate Performanceby David Hunter

14

Championship Spotlight

6 • ClubRunning Fa l l 2 0 1 3 R R C A . o r g

Executive Director’s Note

ClubRunningFall 2013

www.ClubRunning.net

ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive Director

Jean Knaack

RRCA PresidentDavid Cotter

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor

Christine Johnson, [email protected]

DesignerAlex Larsen

PhotographersVictor Sailer www.PhotoRun.net

Deja PhotographyMarathonFotoRandy Accetta Jean Knaack

Dr. David MartinBlaine MooreKevin Morris

Bruce MorrisonGeorge Rehmet

Carl Sniffen

ProofreaderRed Ink Editorial Services, Madison, WI

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RUNNING NETWORK LLCAdvertisingLarry EderPresident

phone: 920.563.5551 x112; fax: [email protected]

Advertising Production ManagerAlex Larsen

CounselPhilip J. Bradbury

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Member of

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

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

Copyright © 2013 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!ClubRunning welcomes your suggestions, comments, and questions. Direct them to [email protected]

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

Some great things are happening on the RRCA governancefront. As a national association organized as a nonprofit, goodgovernance and oversight by the board of directors have been

an essential aspect of the RRCA’s success over the last 10 years.During this year’s convention, and in compliance with our by-

laws, we held our annual election for the board of directors. We wel-come our newest board member, Jean Arthur, who will serve as anat-large director. Jean is the immediate past president of the Mont-gomery County Road Runners Club, having served as president ofthat club from 2003–06. In addition, we welcome the following re-elected board members: Kelly Richards (at-large director), Bailey Pen-

zotti (Western Region director), and Lena Hollmann (Southern Region director). Theseindividuals serve on the board along with David Cotter (president), Mitch Garner (vice pres-ident), Dan Edwards (treasurer), Mark Grandonico (Eastern Region director), and Beth Onines(Central Region director).

The RRCA board meets in person no less than three times per year and stays in regularcontact via email and via committee and task force conference calls. In May 2013 the Strate-gic Plan Review Task Force concluded their work of reviewing and updating the RRCA’s 10-Year Strategic Plan, which was first adopted in 2009. The updated RRCA strategic plan can befound on our website, along with the 2012 RRCA Annual Report, in our governance sectionat www.rrca.org/about/governance/ The organization uses this document as an important guidein our decision-making process.

As part of our commitment to sound governance, we are proud to announce that theRRCA has earned the Better Business Bureau’s Wise Giving Alliance National Charity Seal asan accredited charity. The RRCA is a Guidestar Exchange Gold Seal holder, as well. You canlearn more about these recognitions at www.rrca.org/about/support/ As you work with charityfundraising partners, we encourage you to verify the charities you raise funds for through ei-ther of these two charity watchdog groups.

—Jean Knaack

Jean Knaack

ClubRunning is a complimentary publication made possible by our advertis-

ers and created through a partnership between the Road Runners Club ofAmerica (RRCA) and Running Network LLC. You’re a member of your localrunning club and your local running club is, in turn, a member of the RRCA.

ClubRunning

Bruc

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rison

On the Cover: BRIAN MCNIECE of Narragansett, RI wins the 2013 RRCA National Ultra Championship.See story on page 28.Kevin Morris

Welcome to the IAAF News Page!Exclusively for the Running Network LLC

.

R R C A . o r g8 • ClubRunning Fa l l 2 0 1 3

RRCA Members Share

Find us on Facebook, Twitter, and YouTube!

RRCA.org Website Poll

Hundreds of running leaders gathered in Albu-querque for the 55th Annual RRCA Conventionheld in May 2013 and hosted by the AlbuquerqueRoad Runners. The location was a scenic and cul-ture-rich setting, with education sessions that in-cluded Engaging the Running Community toInsure Integrity in Local Running Events, Creatingan Effective Communication Plan for Your Cluband Events, and Refueling with Chocolate Milk,and more.

In addition, we were fortunate to have severalinspiring speakers share their experiences.

“When you wear a USA jersey, it’s not justabout you,” said Meb Keflezighi, 2004 OlympicMarathon Silver medalist, the Saturday luncheonspeaker, who was also there to pick up his 2012Road Runner of the Year award for his outstandingperformance in the 2012 Olympic Marathon witha 4th-place finish, along with his win at the 2012Olympic Trials–Marathon.

Ninety-two-year-old Chester Nez, the lastsurviving original Navajo code talker from WorldWar II, provided moments of inspiration for con-vention attendees. Nez and 28 other NavajoMarines developed a code from their native lan-guage to aid the U.S. war effort against Japan.

Ironman and marathon competitor Brian“Iron Heart” Boyle was the Saturday eveningkeynote speaker. Boyle is no ordinary competitor.He began to compete only three years after barely

surviving a horrific, near-fatal car accident andspending months in intensive care. “Crossing thatfinish line was like being reborn,” said Boyle.

For a list of those honored at the RRCA Na-tional Running Awards Banquet, please see the Pro-gram Spotlight section of this issue.

Next year’s 56th RRCA National Conventionwill be held in Spokane, WA, May 1–4 and isbeing held in conjunction with the Lilac Blooms-day Run 12K.

Votes 50 100 150 200 250Votes

Always. 23% (177)

Sometimes. 19% (151)

Only if I’m out for 60 minutes or more. 27% (214)

Never. 28% (218)

I don’t have to because of water fountains on my route. 3% (22)

Total Votes: 782

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

Do you carry water when you run?

Speakers Meb, Nez, ‘Iron Heart’ Spark RRCA National Convention-GoersBy Ron Macksoud, RRCA State Rep

Congratulations to the San Antonio RoadRunners for winning the 2013 NationalShirt Contest sponsored by Sports Science.

George Rehmet

R R C A . o r g

55th RRCA Convention Wrap-UpPhotos Courtesy of the Albuquerque Road Runners

Fa l l 2 0 1 3 ClubRunning • 9

Runners and Their Injuries Are Different

Health & Safety Spotlight

As runners, we know we’re different fromnonrunners. We have different lifestyles, dif-ferent eating habits, different schedules. Ourinjuries are different, too. But one injury thatI often see in my clinic in both runners andnonrunners is plantar fasciitis. It occurs ifyou overstretch the strong ligament thatforms the arch of the foot. Plantar fasciitiscan manifest as severe pain in the foot andheel. And although it affects both runners

and nonrunners, the injury, rehab process,and even the patients themselves are very dif-ferent! To illustrate, let me discuss two typi-cal patients.

Joe’s been a patient of mine on and offfor many years. He works as a post office let-ter carrier and spends a lot of time on hisfeet. Joe used to be active when he wasyounger, but now a busy work schedule andrich family life have taken priority. Over theyears, Joe has put on some extra weight. Heknows he should exercise, and he does fromtime to time, but he’s not consistent. Re-cently he came to me with plantar fasciitis.He showed me his old, worn-out postal-reg-ulated shoes and explained that he’s havingcrippling pain in his foot, making it impos-sible for him to bear his full weight on thatfoot without pain.

Greg was a new patient who also camein with plantar fasciitis. Greg had never beento physical therapy and rarely visited doctors’offices, but this time he was desperate. Gregwas an active, top-notch runner, and heworked in marine conservation, spending alot of his time barefoot on a boat. Greg re-cently bought a pair of unsupportive “bare-foot technology” shoes and suddenlydeveloped crippling foot pain. Now he’s to-tally unable to run in any shoe and unable towalk barefoot during work.

Both Joe and Greg have severe plantarfasciitis. However, their injuries are as differ-ent as they are! Even getting out of bed is dif-ferent for them. Greg noticed specific, sharp

pain on his heel when he first stood in themorning. On the other hand, Joe’s wholebody was generally stiff and achy when hefirst stood in the morning.

With Greg, I pinpointed a specific stiff-ness and weakness associated with his injury.But Joe has generalized stiffness and weakness.

Joe was pleasant in therapy. He washappy to be there and greeted and socializedwith the office staff and the other patients.

Greg was smug. He didn’t particularly carefor therapy, but was compliant.

As part of Greg’s first session, we taughthim PRICE (protection, recovery, ice, com-pression, elevation) and taped his foot in aposition of comfort. To protect his foot, wetold him to avoid going barefoot and to wearproper running shoes. Over several weeks, weprogressed him through a rehabilitation pro-gram leading to training in supportive run-ning shoes and walking barefoot—withoutpain.

As part of Joe’s first session, we focusedon managing the inflamed tissues in his foot.To protect his foot, we instructed and fittedhim for a cane and prescribed light duty atwork. Long term, we fitted him for customorthotics to make up for the lack of supportin his postal shoes and rehabilitated him backto full work duty.

Joe and Greg illustrate two patients withdifferent onsets to their symptoms, but lead-ing to the same diagnosis. The less active in-dividual, Joe, noticed a gradual worsening ofhis pain due to the chronic weight on his feetin less-than-supportive shoes. Greg, on theother hand, was an active runner and noticedhis symptoms were quickly exacerbated aftertrying out the new barefoot technologyshoes. Joe’s symptoms were severe enoughthat he had to be placed on light duty and acane in order to allow his symptoms to abate,while Greg’s symptoms responded to chang-ing his shoes. Both patients initially had se-vere pain, but their mechanism of onset

dictated a different treatment plan, individu-alized to each situation.

At the end of the courses of treatment,after their problems were resolved, Joe wassad to leave us, but assured us he’ll come backwhen he needs to. Greg told us he felt better,was glad to have been treated by us, buthopes he’ll never be back. While plantarfasciitis can sideline both the runner andnonrunner alike, a proper understanding of

the mechanism of an individual’s injury anda clear progression for rehab (pain manage-ment, biomechanical considerations, and aprogression for return to functional activities)are necessary to guide each back to his or herhealthy state.

By Bruce R. Wilk, P.T., O.C.S.

W.D. Hoard & Sons, Company- Web Print Division strives to

continue the legacy that began in 1870’s. Unlike printing companies

that come and go, Hoard’s has persevered because of its vision for the future with commitment to its community, its customers,

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Plantar fasciitis occurs if you overstretch the strong ligament

that forms the arch of the foot. It can manifest as severe pain in the foot and heel.


RRCA Member Spotlight

The Evolution of a Trail Runner; or, How I Learned to Get Out and Reconnect

It started harmlessly enough: high school crosscountry races in a nearby park or golf course.Years later, easy runs on rarely used park trailsbecame an occasional part of the running rou-tine. At some point, a friend suggested that wegather a group of folks and run mountain trailsin Colorado, New Mexico, Arizona, Califor-nia, Oregon, and elsewhere, taking 4–5 days ofeach year to get a real trail experience.

It was always exciting, from the planning,which began months ahead of the journey, tothe running, climbing, stumbling, falling, huff-ing, and puffing. The experience was so won-derful and powerful, it was only a matter oftime before I began bringing high school ath-letes and other friends and family to Coloradoand other mountain trail locations to share theexperience. Early on, much of the experience

focused on things like how far, how high, howfast, how extreme. I was learning, and moreimportant, I was evolving.

There’s an adage that describes my evolu-tion: Take time to stop and smell the roses.While trail running, I began to take the time toappreciate and value all that was happeningaround me on the trails. I was awakening tomany features of nature that I had previouslytaken for granted. I realized that I was a smallpart of a much larger natural world, not some-thing separate and distinct from it.

My trail runs are now opportunities toencounter wildlife, wildflowers, and trees ofevery type and description. Changing light andshadows throughout a day or a season reveal arich palette of color and bring a sense of inspi-ration and amazement. I often pause to listento the wind, the streams, the birds, and somany other sounds along the trail and to feelthe sunlight on my skin. I gaze at the majestyof a clear blue sky over snow-capped peaks, and

I’m exhilarated and terrified all at once by thepower of a sudden mountain storm.

Trail running is about using all yoursenses, being alert and in awe all at the sametime. It’s about valuing and respecting a senseof place. As I run along the trail, I’m aware thatthe mountains, rocks, trees, and lichens haveexisted for thousands of years, and that theywill continue long after I’m gone. I’m learningthat the trail, the areas through which it passes,and all that I encounter along the way are spe-cial and worthy of respect and preservation.

In many ways, my trail running experi-ences have resurrected a child-like sense of aweand amazement at the world around me, notonly on the trails. It has heightened my aware-ness that I’m a part of a much larger naturalworld, and that it’s important to make deci-sions that don’t adversely impact on the Earth.In a world focused on comfort and conven-ience, those choices aren’t easy.

Over the last several years, my work for

By Carl Sniffen


Carl S

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12 • ClubRunning Fa l l 2 0 1 3

Member Spotlight continues on page 16

Carl S

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Shadowcliff Lodge has enabled me to spendmonths at a time just outside Rocky Moun-tain National Park in Colorado. I’m able torun almost daily on trails. Every day is differ-ent. Every day, I learn more and rediscoverhow little I know. What a joy that is! Even bet-ter, I get to share these experiences with others,helping to overcome the Nature Deficit Dis-order that permeates so much of today’s soci-ety and to build deeper connections withpeople and places.

Everyone should experience trail running.You’ll find it a deeply enriching and rewardingexperience. It will positively affect how youlook at yourself and the world around you.

Fortunately, there are many trail runningcamps around the country where you can easeyourself into the adventure that is trail runningand develop your own sense of awe, amaze-ment, and inspiration. We offer such a camp atShadowcliff Lodge each summer, and there aremany others for you to choose from. Look fora camp that is appropriate for your abilities,enables you to get out and explore, answersyour questions about the history of the placewhere you run, and teaches you about the localflora and fauna.

And when you get out on the trails, takea camera (I often take two) and take your time.What do you see? What do you feel? What areyou learning?

A caution: Always let someone knowwhere you’re going and when you expect to re-turn. Better yet, take a friend and share the ex-perience.

See you on the trails.

Carl Sniffen is a past RRCA president and boardmember. He chairs the RRCA Roads Scholar Pro-gram. He founded the highly successful RRCACoaching Certification Program, is a USATF-certified coach, and serves on the USATF EthicsCommittee. In his professional life, Sniffen is theexecutive director of Shadowcliff Lodge in GrandLake, CO. He can be reached at [email protected]

In my 93rd lifetime marathon, the KentuckyDerby Marathon in April 2009, I was all set topace the 3:10 group to a glorious finish. Justtwo weeks earlier, I had brought in a group ofsoon-to-be-ecstatic runners to a 3:09:51 at theinaugural Illinois Marathon. I had never missedmy mark as a pacer; I was the surest bet in theworld to help males between the ages of 18–34achieve the coveted Boston qualifying time.

As a sub-3 marathoner, 3:10 was not awalk in the park, but 42 of my previous 92marathons have been under that time. How-ever, when abnormally hot conditions meltedaway every one of my pacees and eventuallybroke me down as well, I stumbled across theline in 3:24:51, my 77th slowest marathon ever.I killed a consecutive streak of Boston qualify-ing times at 23. I failed to pace a group to thecorrect time for the first time ever, and I almostended up getting my first intravenous fluid in-jection. That is, indeed, about as close to failureas you can get without someone carving yourname into a stone that rests over your head.

But after the cramps subsided, a moist anddelicious blue cheese hamburger was in mystomach, and a rehashing of the day’s eventswith fellow runners had concluded, I knew thatthe end of this failure was another great lesson.Streaks do not last forever, no one is invincible,and, fair or not, we are not defined by our suc-cess but by what we do after we take that steel-toed kick to the groin.

Three weeks later, after three more consec-utive marathons, I set the fastest marathon timeof my first 100 at the Ogden Marathon. Afterthree previous attempts to break through into the2:4xs had ended in consecutive 2:51 finish times14, I had finally done it. With a few miles leftand time in the bag, I slowed down to assure Iwould get the time I needed and not cramp inthe final 5K and ran a 2:49:36.

Would the will to have pushed myself beenas strong without the colossal failure in Ken-tucky? Actually, that’s hard to tell. But what mat-ters is that within hours of finishing so abysmally,I set my sights on Ogden as my only real attemptbefore breaking into the 2:40s later in that year.

Other pacing and racing obligationswould keep me from attempting an-

other 2:4x marathon, so Ogden hadto be the time and place.

I have few sweeter personalmemories in marathoning than Ido at mile 24 of Ogden, know-ing full well that I was goinginto the 2:40s. I sincerely doubtthat it would have been as sweet

if it had come easier. Running down the street,knowing that only an errant person backingtheir car out onto the closed-to-traffic street andinto me would stop me from attaining my long-sought goal. I teared up in a marathon for thefirst time in a very long time. I thought of mygrandmother. I thought of my parents, whohave never once questioned me when I tellthem of my plans. I thought of all the friendswho had supported me, regardless of how im-possible those plans seemed. And I thought ofthose who told me what I tried was never goingto be accomplished.

You see, I am not one of those people whogets too motivated by those who say I cannotdo something. Others need that drive. Theyneed a person in their face, mocking theirdreams to fire them up. I am fortunate enoughto have that drive come from inside. Those whowish to put down what I want to do have littleeffect on me. In fact, I routinely forget aboutthem until after I have actually done what Iwasn’t deemed worthy enough to do. Of course,there is a little part of me that wants to givethem a call and say, “Oh, yeah? Well, kiss myass,” but I refrain, mostly because I am alreadyplanning what I want to do next and all my en-ergy is focused there. My successes and failuresspur me on—not those who lob quit grenadesfrom the comfort of their couches.

I embraced the failures I had gonethrough, going all the way back to my firstmarathon. I understood that not every day isgoing to be “my day.” In fact, chances are thatabout 99% of days are not going to be my day.But only with the right frame of mind will I beable to make that surge and charge ahead whenthe stars align and a goal is there for the taking.Only then will I put a saddle on the back of Fail-ure, a bit in its mouth, and ride it to success.

From the book 138,336 Feet to Pure Bliss: WhatI Learned About Life, Women (and Running) inMy 1st 100 Marathons

Dane Rauschenberg is an extreme athlete who suc-cessively ran a certified marathon every weekend in2006 as part of a fundraising effort that benefitedthe Mobile, AL chapter of L’Arche Internationale.Dane raised over $44,000 for L’Arche Mobile, allwhile working in a patent licensing firm in thegreater Washington, DC area. Since that time,Dane has quickly become a sought-after motiva-tional speaker, not only for marathons and racesof all distances, but also for schools, universities,corporations, and businesses nationwide lookingfor someone to create a spark!

By Dane Rauschenberg

How I Set My Marathon PR!e Evolution of a Trail RunnerContinued from page 11


Consider the following: Last year, the USAOlympic Team captured 29 track & field medalsat the London Olympics. Recent statistics showthat American men and women are increasinglyturning to running, and often to racing, in a re-newed effort to elevate fitness and life quality.And the running sports of cross country andtrack & field—to the surprise of many—boastthe most U.S. high school participants of anysport. Not since the heady boom days of the ’70shas the sport of running witnessed such elite suc-cess while, at the same time, eliciting such broad-based participation.

So the fortunes of running in America areall good, right? Well, not exactly. For distancerunning in America, a thorny challenge remains:the further enhancement of the country’s frame-work for elite athlete development. Few woulddispute the notion that the proper development

of long-distance runners requires, among otherthings, a process of maturation that recognizesthat most elite athletes reach their performancepeak in their later 20s or even early to mid-30s.Remember that Carlos Lopes won the 1984Olympic marathon at age 37, only to establish anew marathon world record the following year—at age 38. In our country, we have a solid, albeitunspectacular, framework for broad-based par-ticipation offered primarily by structured highschool and college athletic programs. But once abudding distance runner’s interest is piqued, tal-ent is revealed, and potential is cultivated in ourscholastically based sports system, the athletegraduates and the American “framework” for de-velopment comes to an abrupt end. Departurefrom college often leaves the promising distancerunner, perhaps at age 22 and short of reachingfull athletic potential, to go it alone—normally

unaided by the type of cultural support availableto other countries’ distance-running hopefuls.

In the first installment of this series, we re-viewed the halting and often messy process bywhich the sport staggered away from the Athen-ian ideal of pure amateurism and navigatedthrough a shadowy period of covert performancepayments to athletes—“shamateurism”—to theegalitarian and transparent environment of openracing which prevails today.

Without question, open racing has been animportant and terrific step forward for running.But this advancement has not completely ad-dressed the issue of elite athlete development.While compensated racing has created sustain-able opportunities for select athletes, those op-portunities are narrow indeed.

The prevailing environment works well forthe young athletes who have displayed truly ex-

More Robust Funding Can Cultivate PerformancePart 2:By Dave Hunter

Show Methe Money

www.

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ceptional talent, runners like Galen Rupp,Allyson Felix, and —coming soon!—Mary Cain.But there are a vast number of athletes who haveexhibited distinct promise, albeit not exemplaryperformance, who get left behind in such a sys-tem.

A good example of a promising talent whoeasily could have been overlooked or lost in theimperfect environment of open racing would be800 meter specialist Erik Sowinski. A solid 1:54runner in high school, Sowinski displayed en-couraging progression at the University of Iowaunder Joey Woody’s tutelage and, as a senior, cap-tured the runner-up position in the 2012 NCAAfinal with a PR of 1:45.90. Out of college andamazingly not quite stellar enough to secure theeconomic stability of a shoe contract, Sowinskisoldiered on, maintaining focused training whileworking 30 hours a week in a family-owned shoestore in Iowa City. Less dogged athletes, drivenout by discouragement, economic necessity, orboth, would have walked away from the sport.Even after the young Iowa star set the Americanrecord in the indoor 600 last winter and followedit up by capturing the USATF indoor 800 title,his plight remained unchanged. It wasn’t until the2013 outdoor season was well underway—nearlya year after his college graduation—that Sowin-ski was able to secure a Nike contract that willprovide him with the type of foundational sup-port that should allow this obvious talent to bringundistracted focus to even further developmentof his considerable middle-distance skills.

There are many Erik Sowinskis out there,although we’ll never know how many have al-ready fallen through the cracks. It’s hard enoughto claw one’s way to the pinnacle of this sportwhere an athlete’s tenure of superlative perform-ance is fleeting, and the margin for error is infin-itesimal. But to do so without a viable culturalsupport system is approaching the nearly impos-sible. If the objective is to create an environmentthat would allow, indeed encourage, promisingathletes to develop to their maximum potential,then we must create a different sports culture thatwill ensure that those with the requisite athletictalent and unshakable mindset required to excelin running are not resigned to endure an impov-erished existence in pursuit of their goal.

The good news is that there are a number ofemerging initiatives making noble headway inproviding much-needed support to distance run-ners who demonstrate elite potential.

A handful of exclusive running clubs, eachsporting small tribes of talented, promising dis-tance runners, can be found scattered across thecountry.

Team USA Minnesota, founded in 2001,provides “up to 15” selected athletes with coach-ing, monthly stipends, training facilities, assis-tance in finding part-time employment withflexible work schedules, and medical assistance,all in accordance with its mission statement of“improving American distance running.” TheMammoth Track Club, reinvigorated under newleadership provided by Olympic marathon

Bronze medalist and American record holderDeena Kastor and her husband, Andrew, offers ahigh-altitude site alternative in Mammoth Lakes,CA, which promotes “athletic and academicachievement, professional athleticism and lifelonghealth and fitness through high altitude running.”

Athletic shoe companies have helped to cre-ate and fund postcollegiate distance running pro-grams. Reebok-sponsored ZAP Fitness financiallysupports “8–10 post collegiate distance runners.”The Hansons-Brooks Distance Project, head-quartered in Rochester Hills, MI, publishes sug-gested performance standards for applicants.Hansons actually owns several residences for useby its athletes as it seeks to create a lifestyle for itsparticipants “most accurately described as beinglike college only we don’t have classes and home-work.” The most successful of these running in-cubators has been Nike’s Oregon Project. Projectdirector Alberto Salazar guides the fortunes ofabout a dozen national and world-class athletes,including Olympic medalists Mo Farah andGalen Rupp, who work under a sophisticatedprogram that includes low-gravity treadmills andair-thinning technology.

One of the more ambitious initiatives isRunPro, a professional distance running resourcecenter. Founded by Team USA Minnesota, Run-Pro is “specifically designed for athletes who areinterested in pursuing a professional running ca-reer” and currently is funded by the Road Run-ners Club of America. Among other expectedassistances, RunPro offers a widely acclaimedcamp—a type of “retreat” for runners—that pro-vides participants not only the opportunity towork out with other aspiring elite runners, butalso the chance to attend several forums whereinsights into areas such as the professional expe-rience, agent representation, professional mar-keting, anti-doping compliance, and shoecontracts can be gained.

“We are excited to host the RunPro Campin a continuing effort to attract and keep talenteddistance runners in our sport,” says Jean Knaack,RRCA executive director. “We think we’ve se-lected a great group of rising stars who will havean opportunity to receive a comprehensiveoverview of what is involved in becoming a pro-fessional runner.”

As supportive of postcollegiate distance run-ners as these helpful, noble programs are, they aresimply not getting the job done as they should.The reason is that they are, for the most part,woefully underfunded. These programs and oth-ers like them can truly be the answer. They couldbridge the current postcollegiate training andsupport gap, but not until a way is found to pro-vide them with the type of enhanced funding,which is presently unavailable.

So what is the source of funding for thesetypes of ambitious programs? And how will thisfunding come about? It will require thoughtfulinsight of a new generation of leaders who envi-sion opportunities that would both lift up allfacets of American running and boost those vi-sionary supporters at the same time—the prover-

bial win-win situation. That new vision wouldlikely require enhanced corporate support fromrunning-oriented companies that recognize thateven greater U.S. performance at the highest levelof the sport increases the sport’s popularity—andbolsters these companies’ bottom lines. The vi-sion should also include expanded media cover-age, especially television, which finallyunderstands that more extensive and sophisti-cated coverage of this ancient sport would appealto the already-established participant base, in-crease its own ratings—and help these compa-nies’ bottom lines. And the vision shouldcontemplate more aggressive funding by govern-ing bodies that recognize that the continued ex-istence of track & field and other forms ofrunning is critically dependent on a properlyfunded, ever-present, and multifaceted programof elite athlete development to create a continu-ous pipeline of world-class talent to sustain thesport.

It’s not like we don’t know what needs to bedone. We do. What we don’t currently know ishow to pay for it. So now it’s up to those wholove the sport, those in positions of influence, andthose who want to see track & field and otherforms of running reclaim their once-held statureas a dynamic and exciting display of athleticismin its purest form to figure that out.

Next time in the third and final part of this series,we examine how selected athletes “give back” tothe sport, and we forecast how America might de-velop elite distance in the years ahead.

Dave Hunter, who ran his marathonPR of 2:31:40 back in the Paleozoicera, is a journalist who writes frequently about running and track &field. He can be reached [email protected]

Photorun.net



Membership Has Its Privileges

I recently returned from the 55th AnnualRRCA National Convention in Albuquerque,and I could not be more proud to be the pres-ident of my local running club (more on thatlater). Four days spent with others who sharethe same passion for something you love somuch can really get you excited about how faryou can take your own organization.

To give you a brief background of mytime with my local running club, the Lakeland[FL] Runners Club: I started out as a memberjust to get to know other runners in my com-munity. Once I got to know some folks, I wasasked to volunteer at our summer race series asthe 1-mile split timer. I did that for a coupleof years and enjoyed being a part of the eventsin a way other than just running in them.

One day in late 2008, I got a phone callfrom a friend on the club’s board of directorswho told me he had nominated me to serve onthe board for 2009. I had wanted to get moreinvolved with club activities, so I was okay with

the idea. A few weeks later as I was driving tomy first board meeting, that same friend calledand said, “By the way, I’m going to nominateyou for club president tonight.” What?

That night, at my first meeting, I wasvoted in as club vice president. I spent that yearlearning everything I could about how the clubworked and also started my own race to learnall I could about putting on quality races andevents. In 2010, I became club president andstill am today.

Now, back to why I am so proud to bepresident of the Lakeland Runners Club. Atthe RRCA convention, I had the honor andthe privilege of being awarded the OutstandingClub President of the Year. As I said in my ac-ceptance speech, a leader is only as successful asthose following him or her. I tell you all of that,to tell you this: My running club is GREAT!

Lakeland is not big, but our club boastsover 400 members. We have a kids’ runningprogram that averages around 50 kid runners

every week. This year, we awarded four $1,000scholarships to graduating seniors who partic-ipated in cross country or track & field. Wehave successful and mutually beneficial tieswith local businesses that allow our club to op-erate with financial security and offer manymembership perks. We annually contributerace earnings to our local YMCA and art mu-seum. We put on nine top-notch races everythe year. Club members give of their time toteach and promote running at area elementaryschools. And all of this on a volunteer basis bya bunch of people who just like to run.

As a member of your local running club,you probably have similar tales about the gooddone by your club for your local community.The RRCA would love to hear about it.

Bryan Grayden is an RRCA certified coach. Aversion of this article ran in the June 2013 issueof Running Journal, a Running Networkpublication.

I have been a runner for a long time. Recently,my 84-year-old mother asked, “When are yousupposed to stop running?”

My first thought was to respond tersely,“When they pry my ASICS Kayanos off mycold, dead body.” But instead, I sweetly asked,“Whatever do you mean?”

Mom replied, “Isn’t there an age whereyou just don’t run anymore?”

I am not a package of cheese with a use-by expiration date, but her query did get methinking about running through the ages. So Icalled up one of my running heroes, WilburnSmallwood, who will be 90 in November, andone of the local running phenoms, 10-year-oldJake Moore who, according to recent Wood-stock 5K race directors, holds the distinction ofbeing the youngest person to complete the 3.1-mile course, doing so in 34:37 at the age of 4.

Both athletes currently hold Alabamastate records, and both are active in the localrunning community. I wanted to get Small-wood and Moore’s takes on running, particu-larly how they train, their favorite distanceraces to run, what’s on their race calendar, andwhat advice they have for fellow runners.

Smallwood was born in TuscaloosaCounty in 1923 and moved to Gadsden, thenAnniston after serving in the Army duringWWII. The fact that Smallwood is even heretoday, much less that he can run, is pretty re-markable. He was shot twice at one time, onebullet hitting his arm and the other hitting a

grenade on his belt causing it to detonate, de-stroying his belt and gun, and injuring himenough to be sent home.

Moore, a rising 5th grader at White PlainsElementary School, has lived his whole life inthe Anniston area and started his running careerat the YMCA Healthy Kid’s Fun Run inGolden Springs when he was 2. He ran his first5K the following year at the Lion’s Club Runfor Sight with a blazing time of 35:56.

Unlike Moore, Smallwood was a late-comer to the sport. “I began running in 1984,”he said. “I was 62 years old.”

After the running boom of the 1970s,wherever Smallwood and his wife traveledthey’d see people jogging up and down thestreets. He thought the sport would be some-thing good to do, especially after he retiredfrom the Depot at Bynum.

“I got where I could run pretty fast,” said

Smallwood, a quiet, humble man. “Then Ijoined Anniston Runners Club and I don’tmiss too many local races.”

He’s never done a marathon, he said, butnotes that he has run enough miles to go backand forth across the U.S., coast to coast.

Even though Smallwood is nursing aslight hip pain, he says he feels fortunate to beable to run and compete. He attributes hislongevity to his good health, which he attrib-utes to running.

When asked what he thought aboutSmallwood who is a local running legend at age89, Moore said with a mischievous grin, “Ihope I can live that long.” Smallwood laughedat Moore’s response and replied, “I hope hecan, and that he doesn’t get hurt.”

This article first appeared in the Anniston Staron July 14, 2013. Reprinted with permission.

Alabama Legends Prove Any Age Is a Good Age to Run

What’s your training plan?S: I walk or run three times a week.M: I run outside when I play. I let my dog out, race himand I beat him.

What is your best advice to other runners?S: Your motivation has got to be the competition withyourself, to beat what you did before.M: Don’t take off full-speed when you start. Pace your-self, and when you see the finish line, then take off.

When’s your next event? Do you have a goal?S: The Woodstock 5K. Want to beat my last time fromthe Lion’s Club race in June. [If Smallwood is successful, he will break his own 5K state record.]M: The Woodstock 5K. I want to break 23:58, but that’shard. And I hope I win Kidstock. [Moore is running the 5K and the Kidstock 1-mile fun run.]

By Bryan Graydon

By Brooke Nicholls Nelson

Smallwood and Moore took some time to answer a few questions, and in so doing, confirmed what I havelong believed: No matter how old or how young you are, it’s always a good time to start running.

Continued from page 12.


RRCA Awards Spotlight

In 1971, the RRCA developed the RRCA NationalRunning Awards to acknowledge the service anddedication of outstanding volunteers to the runningcommunity. Each year club and event leadersaround the U.S. are encouraged to nominate ex-ceptional individuals for an RRCA National Run-ning Award. The following outstandingcontributors to our sport were recognized at theRRCA National Running Awards ceremony heldin Albuquerque in May.

Browning Ross Spirit of the RRCAAward—LEN GOLDMAN

The Browning Ross Spirit of the RRCA Awardwas created to honor the memory of the RRCA’sfounding member Browning Ross, who diedunexpectedly in April 1998. The award honorsan unsung hero who champions the RRCA tire-lessly and enthusiastically, but prefers to stay inthe background just as Browning did, lettingothers bask in the spotlight. This award recog-nizes volunteer service over a period of manyyears to the running community.

A native of Oakland, CA, Goldman hasmade numerous contributions to the runningcommunity in the San Francisco Bay Area. Hewas instrumental in setting up Students RunOakland, which has become a successful pro-gram in getting inner city youth to train andrun in a marathon, with the purpose of teach-ing them to set and achieve goals. This pro-gram is being replicated around the country.Moreover, Goldman has helped his and otherrunning clubs by providing support to them,whether it be lending equipment or providingadvice.

He is a strong RRCA supporter who em-bodies the spirit of Browning Ross. Goldmanhas attended the RRCA convention for 10 years.Working with several other local running clubs,

he was an essential component of the 2009RRCA national convention in San Francisco.First, he was instrumental in helping San Fran-cisco secure the opportunity to act as conventionhost city. Through his efforts, considerable time,and own expense, Goldman obtained a varietyof sponsors to help fund the convention. More-over, he was instrumental in negotiating withthe host hotel to provide an excellent room rate.As a result, the San Francisco RRCA conventionhas been viewed as the standard for other con-ventions to meet.

During his tenure as president of the LakeMerritt Joggers and Striders, Goldman madesure that the RRCA was mentioned in all of hisclub’s communications. Under his leadership,club membership and club races’ participationincreased. In 2006, Goldman received the awardfor the RRCA Outstanding Club President ofthe Year. Goldman is also an RRCA certifiedcoach and uses his coaching skills to inspireyounger runners to achieve their goals.

“I have known Len [Goldman] since Ifirst became an RRCA state representative in1999,” noted RRCA state rep and 2009 RRCAnational convention director George Rehmet.“Len was very helpful to me when I first startedand has been supportive of me throughout mytenure. Len is someone who acknowledges oth-ers rather than himself. I find him a humble per-son, and his reward is for him to see othersachieve their goals in running.”

RRCA Distance Running Hall of Fame Inductees, Class of 2012

TOM FLEMINGFleming won the 1973 and 1975 New YorkCity Marathon when it was a hilly, loop coursein Central Park. He finished in 2nd place at theBoston Marathon in both 1973 and 1974, eachtime less than a minute behind the winner. Hispersonal best marathon of 2:12:05 was set at the

1975 Boston Marathon, when he finished in3rd place, another of his six Boston Marathontop-10 finishes.

Fleming raced a strong 5th place at the1976 U.S. Olympic Marathon Trials. He fin-ished 4th at Fukuoka, Japan in 1977, which wasthen the unofficial world marathon champi-onship. Flemming’s marathon victories includethe 1978 Cleveland Marathon, the 1978Toronto Marathon, the 1981 Los AngelesMarathon, and three Jersey Shore Marathons.He broke 2:20 in the marathon 27 times. At onepoint, he held American records at 15 miles, 20miles, 25K, 30K, and 50K distance events.

Fleming didn’t start competitive runninguntil track season of his junior year in highschool, but still ran a 4:21 mile and 9:22 two-mile as a high school runner. While at WilliamPaterson State College, he won four straight NewJersey Athletic Conference cross country titlesand was a multiple-time NCAA All-American.

Fleming has been inducted into the Dis-tance Running Hall of Fame and the Hall ofFame at William Paterson State College. For 12years he was meet director for the famous SunsetClassic 5-Mile Road Race in his hometown ofBloomfield, NJ. This race raises money for spe-cial-needs children in the Bloomfield school sys-tem. He founded the Running Room andcurrently teaches and coaches at Montclair Kim-berley Academy. He resides in Bloomfield.

ALLAN STEINFELDAllan Steinfeld earned a Master’s degree in elec-trical engineering and radio astronomy fromCornell University in 1971, following a Bache-lor’s degree from City College of New York in1969. Steinfeld has had a long and decorated ca-reer in running. He won the New York RoadRunners Club Eight-Mile Handicap Race in1966 and completed his first and onlymarathon, the 1979 Honolulu Marathon, in3:27.43. Steinfeld established himself as one ofthe nation’s leading authorities on the technicalaspects of road racing. He developed methodsthat have become standard for marathons andraces of various distances. He became the tech-nical director of the New York City Marathonin 1981, and served as the chief referee of themen’s and women’s marathons at the 1984 LosAngeles Olympic Games. Steinfeld has been thetechnical advisor for the network televisionbroadcasts of several Olympic Games, and con-sults for television broadcasts of the NYCMarathon and other NYRRC races. He was themeet director for the New York Games from1989–95, the Goodwill Games in 1998, and the2002 Indoor National USATF Championships.He took over as the race director of the NewYork City Marathon in 1994 and directed the

National Award WinnersBy George Rehmet and Mitchell Garner

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Tom Fleming (l) and Allan Steinfeldreceive their Hall of Fame Awards.

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race for 10 years. He was the race director of the5th Avenue Mile, which featured the world’s topmilers. He was race director of the New YorkMini Marathon, the original and most presti-gious 10K race for women. Steinfeld is pastchair of USATF’s Road Race Technical Com-mittee and currently serves on the Men’s LongDistance Running Committee. He has alsoserved as vice president of the Association of In-ternational Marathons (AIM) and president ofRunning USA.

DR. DAVID MARTINDr. David E. Martin is aFellow in the AmericanCollege of Sports Medi-cine (ACSM), as well asa contributing memberof the Association ofTrack and Field Statisti-

cians (ATFS), the International Marathon Med-ical Directors Association (IMMDA), theAssociation of International Marathons (AIMS),and the International Society of Olympic His-torians (ISOH). This multidisciplinary approachto the study of top-level marathon perform-ance—from scientific as well as historical view-points—gives him a unique perspective. In1978, Martin was selected by the U.S. OlympicAcademy to be one of three representatives to theInternational Olympic Academy. Even prior tothat, he had begun to compile a database of top-level men’s and women’s performances. His workhas continued, and the list now tops 44,000 per-formances. His database provides an unparal-leled resource for his research on the use ofmathematical modeling techniques to assess per-formance trends in distance running.

Martin is coauthor of The MarathonFootrace (1979, with Roger Gynn), TrainingDistance Runners (1991, with Peter Coe), andBetter Training for Distance Runners (1997, withPeter Coe). Since 1979, he has served promi-nently as chair of committees within theUSATF, applying his sport science and coach-ing skills to the guidance of many of America’stop distance runners. Since 1989, he has beenmarathon statistician for the ATFS, taking overthe role pioneered by Roger Gynn. Martin livesin Decatur, GA.

Outstanding Club President of the YearBRYAN GRAYDONLakeland RunnersClub – Lakeland, FLDuring Graydon’s threeyears as president of the

Lakeland Runners Club (LRC), the club hasgrown and flourished in every way. Membership,race participation, sponsorships, local businessinvolvement, financial earnings, and charitablegiving within the community all reached recordhighs in 2012.

His leadership created and expanded thescholarship, volunteer recognition (the FrequentMiler), and kids’ running programs. Graydonalso directs six of the club’s nine races, maintainsthe club website, sends regular email communi-cations, and keeps members updated throughthe club’s Facebook group.

A running junkie, Graydon’s commitmentto the LRC and the running community is be-yond compare. Not only is he at every club ac-tivity, he regularly “hangs out” at other localraces. The entire club and the community ap-preciate his hard work and dedication.

Challenged Athlete of the YearKERRY KUCKRocky Mountain Road Runners—DenverKuck is a member of the Rocky Mountain RoadRunners (RMRR) in Denver, and runs inRMRR races as well as many community races.He’s always an uplifting presence and is wellknown in the Denver running community.Kuck runs daily with his guide dog, Crosby. De-spite going blind from Type 1 diabetes, he saysthat the diabetes is harder to run with than theblindness, because he must monitor his food in-take when he runs long. Kerry runs with eithera sighted guide using a tether system or withCrosby. Debra Cunningham, who nominatedKuck, first met him about four years ago at anRMRR event. He wanted to run in the clubraces with his guide dog. Kerry likes the club’srace handicap system by which slower runnersstart first and faster runners start later. Underthis format, he’s won ribbons in individualevents. He’s currently in 15th place in theRMRR Trophy Series. Kuck ran the 2012Kaiser Permanente Colfax Marathon with helpfrom his racing partner, David Hagburg, an Iraqwar veteran.

More Award Winners on page 20.

Kuck and Crosby at the Bolder Boulder.

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Additional Award WinnersOUTSTANDING STATE REPRESENTATIVEDon NelsonFlorida-South State Rep

OUTSTANDING VOLUNTEER OF THE YEARKevin LeeDolphin South End, San Francisco, CA

OUTSTANDING YOUTH PROGRAM DIRECTORS Angelo and Sherry CelesiaTidewater Striders, Norfolk, VA

ROAD RUNNERS OF THE YEARMeb Keflezighi, Open MaleShalane Flanagan, Open FemaleRoss Bolding, Male MasterChristine Kennedy, Female Master

OUTSTANDING BEGINNING RUNNING PROGRAMRiver City Runners and Walkers Beginners’ ClinicDirected by Melissa WigalRiver City Runners and Walkers Club, Parkersburg, WV

RRCA ROAD RACE OF THE YEARKaiser Permanente Napa Valley Marathon Rich Benyo and David Hill, Race Directors, Napa, CA

EXCELLENCE IN JOURNALISM AWARDSOutstanding Club Newsletter – The Long RunLori Hawkins, EditorPikes Peak Road Runners, Colorado Springs, CO

E-Newsletter – Second WindErin Wilding-Martin, EditorSecond Wind Running Club, Champaign, IL

Club Writer of the YearMicah WardPikes Peak Road Runners, Colorado Springs, CO

Outstanding WebsiteDashing Whippetswww.dashingwhippets.org

Learn more about the RRCA National Running Award categories, and nominate a deserving individual for a 2013 RRCA National Running Award by visitingwww.rrca.org/services/national-running-awards/


The RRCA thanks the following individuals for serving on the various award selection panels. Each selection panel includes RRCA members from around the country. Thank you to:

Mitch Garner, Amby Burfoot, Bill Rodgers, Don Carding, Doug Kurtis, Frank Shorter, Jacqueline Hansen, Joan Samuelson, Joe Henderson, Ken Young, Lisa Rainsberger, Steve Spence, Bee McLeod, Gary Corbitt, Brent Ayer, Kelly Richards, Mark Grandonico, Mark Miller,

Beth Onines, Larry Eder, Dan Edwards, John Farrow, George Rehmet, Bailey Penzotti, Tom Downing, Lena Hollmann, Blaine Moore, Simone Adair, Dan Kesterson, Kathryn Gleghorn, Sue Brown-Nickerson, Mark Ward, Chris Burch, Goody Tyler, Tim Short, and Chuck Shneekloth.

As you can imagine, I spend a lot of time around runners and attending running events. Lots of people know

about my work with the Running Network’s shoe reviews, so I frequently field questions about the state of the

running shoe industry and trends in product development. Here, as a Q&A, are how those exchanges usually go.

Where is Minimalism going? In a nutshell, Minimal shoes help runners develop stronger feet. Minimalist shoes

will continue to have a place in the market; Some estimates place it at about 5% of the overall running shoe market,

which seems about right to me. The findings of researchers, developers, and runners working and running in this

category—everything from shoe geometries to spare designs and lighter-weight materials—have penetrated the

other categories. Minimalism has reignited the quest for innovation in what had become a stagnant industry.

How has the Lightweight trend changed the running industry? Let’s face it: Light shoes are fun to run in. The

technologies and engineered solutions we’ve surveyed over the last 20 years saw shoes that were heavy. We’re at

a crossroads where new, lighter-weight materials and a paradigm shift in what runners need and want are making

way for lighter shoes in all categories.

What’s happening with traditional running shoe categories? A funny thing happened in all this tumult: The

industry achieved some equilibrium. Minimalism was everywhere and growing, but now Neutral and Stability

(especially lightweight, stable shoes) have come back with a vengeance. Every shoe in this review has some

motion-stabilizing features, and the shoes are more evenly distributed between categories than we’ve seen in the

past 5 years or more.

Categories may blur some as full-contact bottoms and geometries (midsole shapes) that enhance the gait play a

larger role in shoe design and as runners adapt to these simpler design solutions. There will be a little bit of the

hydrid in most shoes (that blurring of the categories that I mentioned), so we’ll see more similarity among

running shoes. The only real exception is the higher-end shoes where plushness reigns supreme: They are better

cushioned and have a more luxurious feel.

This rebalancing and innovation reinforce what we in the Running Network have been saying in our reviews since

1998: Know your feet and what they need. Educate yourself about how shoe companies are addressing your

needs. Then head to a running specialty store to get its assistance in selecting a quality running shoe.

—Cregg Weinmann, Running Network Footwear Reviewer

At the recent Outdoor Retailer trade show in Salt Lake City, I came face to face with how much ourworld of running has changed. The show is a celebration of year-round outdoor activities, fromadventure to trail, from camping to environmental concerns, to running. You’ll see investment bankerswalking the show on the hunt for the next “cool” thing, and then there are the aging hippies who helmtheir own small running apparel brands.

Cregg Weinmann, your footwear guru, and I spent a day checking out footwear and apparel brands.We visited a Brooks launch party for the Transcend, a new concept shoe coming in Spring 2014, andan ASICS media event where I was reminded of the intense competition in running footwear. Rightbehind the ASICS booth was the Saucony booth, where the Saucony lightweight running productscontinue to astound. In front of ASICS was the Brooks traveling trade show that takes a humorouslook at advertising and communications and displays its fine performance running gear.

I also enjoyed spending time with Jim Van Dine, president of HOKA ONE ONE, a young shoe companygaining cache in the ultra running community and among age 40+ runners who find that these shoesare helping them return to running.

The Running Network team puts this review together twice a year to provide a synopsis of the bestyou’ll find on the retail shoe walls. Give it a read and then you’ll be ready to visit your favorite localrunning specialty store to select the running shoes that will serve you best.

Larry EderPresident, Running Network LLC

adidas adiStar Boost Saucony Cortana 3

Nike LunarGlide+ 5 Mizuno Wave Sayonara ASICS Gel-Nimbus 15

American Track & Fieldwww.american-trackandfield.comAthletes Onlywww.atf-athlete.comAthletics (Canada)www.athleticsontario.caAustin Fitwww.austinfitmagazine.comCalifornia Track & Running Newswww.caltrack.comClub Runningwww.rrca.org/publications/club-runningCoaching Athletics Quarterly www.coachingathleticsq.comColorado Runnerwww.coloradorunnermag.comGet Active!www.healthclubs.comGreater Long Island Running Club’sFootnoteswww.glirc.orgLatinos Corriendowww.latinoscorriendo.comMarathon Guidewww.marathonguide.comMichigan Runnerwww.michiganrunner.netMissouri Runner & Triathletewww.morunandtri.comRunning Journal & Racing Southwww.running.netRunMinnesotawww.runmdra.orgRUNOHIOwww.runohio.comTrack & Field Newswww.trackandfieldnews.comUSATF’s Fast Forwardwww.usatf.orgUSATF–New England’s Exchange Zonewww.usatfne.orgThe Winged Footwww.nyac.orgThe Winged Mwww.themac.comYouth Runnerwww.youthrunner.com

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

This 2013 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched tothe biomechanical purpose of each shoe model.

Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted withoutprior written permission of Running Network LLC.

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

BEST SHOENEUTRAL

FALL 2013

BEST SHOEMOTION

STABILIZINGFALL 2013

BEST SHOEPERFORMANCE

FALL 2013

BEST NEW SHOE

FALL 2013

BEST RENOVATION

FALL 2013

P D P S A

W F

BEST SHOEMOTION

STABILIZINGFALL 2013

BEST NEW SHOE

FALL 2013

The adiStar Boost is the first of adidas’ mainline shoes to benefit from the introduction of its new Boost midsole material, in ahybridized way: The key components in the adiStar line—the familiar adiPrene foam and ForMotion cassette—are used but areaugmented with a full-length layer of Boost foam. If you tried the Spring ’13 version of the Energy Boost, you’ll find this ride isfirmer due, in part, to the EVA framework surrounding the Boost foam underfoot and the ForMotion cassette on the lateral heel. The upper is a stretchy, closed mesh with a gusseted tongue, and an evenly textured interior wicks moisture whereit comes in contact with the foot. No-sew overlays lend support along the eyestay, the logo stripes shore up the saddle, and theheel and toe have a brawnier thermoplastic for support and protection. The outersole is somewhat skeletal: The minimal rubber improves flexibility, reduces weight, and with careful positioning of the rubber, doesn’t sacrifice durability. The conforming fit, resilient ride, and imaginative blend of technologies earned the adiStar Boost our award for Best New Shoe.

“The foam was amazing—like springs on my feet. Great cushioning. Felt stable and balanced, and the fit with its stretchy upper never gaveme a second thought about the shoes, except how great they felt!”

New • Sizes: Men 6.5–15; Women 7–11 • Weight: Men 12.6 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation

The fourth shoe introduced by On, the Cloudrunner is designed to manage the hardest wear yet. Equipped with the Cloudteclugs that On is known for, the Cloudrunner has the same setup in the forefoot as the other models have, but in the rearfoot itsports beefier lugs, both in the sidewalls as well as the bottom loops of the medial lugs. The result is that overpronation hasmuch less effect on the Cloudrunner’s ride than it does on the standard lug setup in its other models. That momentary resistance to the pronating forces doesn’t prevent pronation from happening, but it maintains the integrity of the shoe—not tomention its cool feel—for more miles without breaking down. The upper is closed mesh with a sueded lining through the archand quality ankle collar foam adds comfort. Traditional sueded overlays support the foot. The result is a high-mileage trainerthat can manage significant forces, whether from weight, hypermobile feet, or a combination of the two.

”The feel is stable and firm. The fit was good, but not really noticeable. Good to run in.”New • Sizes: Men 8–12,13,14; Women 6–10 • Weight: Men 13.5 oz. (size 11); Women 10.7 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with mild to moderate overpronation

Always a solid performer, Round 6 leaves the bestattributes untouched, while tweaking the details thatadd up to a successful product. The upper is closedmesh with no-sew overlays over the toes and toe cap.Gauzy mesh backs the saddle, which extends back intoa thermoplastic heel counter. The tongue is a smooth,gusseted design, with fabric extending completelyaround the arch and back to where it meets the heel,beneath the ankle. The ankle collar features GeoFitmemory foam and textured, moisture-wicking polyester. The midsole is the familiar adiPrene+ with aForMotion cassette to smooth the gait and a supportiveProModerator+ to add stability to the medial side. Theoutersole is the familiar Continental® rubber (depend-able traction and effective durability). In sum, theSupernova Sequence 6 is stable and well cushionedwith a great fit. It remains a proven performer.

”Fit well. Good comfort on long runs. Cushioned as wellas stable.”

Updates the Supernova Sequence 5 • Sizes: Men6.5–15,16,17,18,19,20; Women 5–14 • Weight: Men 12.6oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved• Construction: Strobel slip-lasted, EVA Strobel board •Recommended for: medium- to high-arched feet with mild tomoderate overpronation

The 870 makes another major jump in weight reductionand improved running efficiency. The design and technology of the aesthetics and materials have beenimproved. The upper features traditional overlays inthe eyestay, heel, and toe, giving the shoe structure.The rest of the overlays are welded, no-sew laminatesthat effectively secure the foot over the midsole. The interior is smooth, reducing friction enough to makesockless wear an option. The foam is RevLite, here alighter, more resilient polymer than before, and theride is a nice balance of cushion and responsiveness.The new medial second density in the sidewall addsstability, without intruding on the foot or overly limit-ing flexibility. Grooves along the sidewall allow thefoot to respond naturally, but have enough structure tokeep things lined up. Overall, the changes are a welcome improvement on an already well-executedmodel.

”The shoe hugs my foot gently, and when I run, it feelslike I can fly. The cushioning has impressed me, and

they are very stable.”Updates the 870 v2 • Sizes: Men 7–13,14,15 (D,2E widths);Women 5–12 (B,D widths) • Weight: Men 10.4 oz. (size 11);Women 8.7 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted, EVA Strobel board •Recommended for: medium-arched feet with mild to moderate overpronation

This flagship Lunar shoe works very well for neutralrunners, but it also features one of the least intrusiveand most effective stabilizing technologies on the market. Two changes have increased comfort. First, theFlywire strands are arranged and managed more effectively: At the top and bottom lace loops they’reloose to snug better; the middle strands are stitched tothe Ghilley loops and move in concert with the eyestayand the foot, so it’s more secure. Second, the tongue isgusseted and the interior is smooth polyester fabric,reducing friction and also wicking moisture. The two-part midsole and minimal rubber outersole remain asbefore, as they were well dialed in. (Remember that“highly effective stabilizing technology”? Yeah, this isit.) The combination of improved fit, effective stability,and comfortable ride earned the LunarGlide+ 5 ouraward for Best Shoe in the Motion Stabilizing category.

”Snug and comfortable fit. I have worn all of the LunarGlide shoes, and this one is stable and cushioned, like

they should be. If I could only have one pair of running shoes,this would be it.”Updates the LunarGlide+ 4 • Sizes: Men 6–13,14,15;Women 5–12 • Weight: Men 10.6 oz. (size 11); Women 8.1oz. (size 8) • Shape: semicurved • Construction: Strobelslip-lasted, EVA Strobel board • Recommended for: medium-to high-arched feet with neutral biomechanics to mild overpronation

Reebok One marks Reebok’s overdue return to performance running. The Reebok One Cushion debuts the series, along with a sibling called the Reebok One Guide. Both shoes have motion-stabilizing properties, with the Cushion leaning toward the lightstability end of the spectrum. The principle behind this shoe is managing the foot’s motion during the gait, here by geometry andvarying the foam density in three regions of the midsole. The ride is cushy, but the shoe is also responsive, perhaps in part becauseof the varying densities of the midsole. The outersole is heavily segmented with both longitudinal flex grooves and the expectedhorizontal variety. The motion permitted by these releases allows the foot to find the best path from heelstrike to toe-off. The upperis nearly seamless, and the interior caters to comfort as well as any shoe we tested in this review. The ankle collar is particularlyplush, but the weight is not impacted by the extra foam, so feel a little pampered without paying for it in weight. Be assured thatthe team at Reebok can produce more where these came from.

”Plush and smooth feeling on the fit. Weirdly flexible and stable at the same time. A really good Reebok running shoe. Who knew?”New • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.6 oz. (size 11); Women 8.9 oz. (size 8) • Shape: semicurved • Construction:Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

BEST SHOEPERFORMANCE

FALL 2013

The new 500 S takes the Faas 500 concept and adds some stabilizing features, offering something for most runners. The upperis closed mesh supported by welded synthetic overlays and a heel counter supported by TPU struts. The primary differencebetween the 500 and the 500 S is this structure in the rearfoot, which actually makes this shoe more versatile than its sibling.The midsole geometry is low profile, with the heel beveled laterally to smooth the touchdown. The medial sidewall is raisedslightly for better support. The 4-millimeter drop encourages a smoother transition because the foot contacts the ground at aflatter angle. The outersole is minimal: Much of the sole is toughened EVA with rubber only in the high-wear areas of the heeland forefoot. Runners looking for a shoe for faster runs should consider the 500 S.

“Fit nice and snug, but not too tight. The feel is light and smooth, and they are really more stable and durable than they seem. I ran mid-distance runs and speedwork in them and was happy with the result.”

New • Sizes: Men 7–14; Women 5.5–12 • Weight: Men 9.6 oz. (size 11); Women 7.7 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics, to mild overpronation, for faster-paced runs

The Flow III Trainer bears little resemblance to itsnamesake, but it’s now better equipped to fulfill itsdestiny as a snappy Performance training shoe. Theupper is a two-layer open mesh that breathes well. Ithas minimal structure (just a heel counter and toe capwith a hint of support in the saddle), but it secures thefoot well and keeps everything lined up over the midsole. The midsole’s responsive foam is low profile—an 8-millimeter drop from heel to toe, withonly 16 millimeters under the heel—but with the efficiency of the geometry, there’s noticeable cushioningunder the foot. The outersole has carbon rubber overonly two thirds of the surface at the heel and under theforefoot, but it provides both good traction and durability. The bottom line? The Flow III Trainer is ashoe that whippets can wear every day, and the rest ofus should have in the arsenal for speedier runs orraces and just to mix up the training schedule.

“The fit was snug, but not really like a racer—whichthese did a good job for, on occasion. Their low profile

and flexibility made them fun to put on because they ‘run’ verywell. They even handled some longer runs, but I mostly savedthem for fast stuff.”Updates the Flow II Fulcrum • Sizes: Men 6.5–15; Women7–11 • Weight: Men 9.6 oz. (size 11); Women 7.8 oz. (size8) • Shape: semicurved • Construction: Strobel slip-lasted,perforated EVA Strobel board • Recommended for: medium-to high-arched feet with neutral biomechanics, for faster-paced runs

With the new Wave Sayonara, Mizuno ushers in somenew key design Performance shoe features. The midsole uses a newly developed foam called U4ic (sayeuphoric), that’s similar to its AP+ foam, but withimproved resilience and durability. The geometry lowers the foot for better biomechanical efficiency, andthe ride is better cushioned than one usually expectsfrom such a light training shoe. The upper has stitchingonly where the upper joins together at the side of thesaddle by the instep and on the medial logo stripe. Therest of the upper is supported by fused overlays overclosed mesh. The shoe is flexible, moving well with thefoot. The smooth interior breathes well, making this acomfortable shoe. The outersole features X-10 carbonrubber in the heel, blown rubber on the lateral forefoot,and polyester-backed TPU on the medial forefoot,which provide good traction and durability. The ride, fit,and performance of the Wave Sayonara earned our BestShoe award for the Performance category.

“Fit great, comfortable, and the cushioning is much better than expected. They are fast, but tough enough for

long runs. Light enough to even race in. I didn’t expect themto be so versatile.”New • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men9.7 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semicurved• Construction: Strobel slip-lasted • Recommended for:medium- to high-arched feet with neutral biomechanics tomild overpronation

Project EMotion re-vamps the Pearl Izumi line, stripping down the technology to simple, quality foamand geometry to maximize performance. The Road N1is the first of these to hit the market. The upper is aminimal, closed mesh with welded overlays in the saddleand sueded overlays from the top of the eyestay to theback of the heel. Roomy, stretch mesh comforms to thefoot, gently holding it over the midsole. The interior issmooth and the ankle collar foam is adequate for holding the foot without squeezing it. Ditto for thetongue. The midsole is molded EVA with taperedgeometry. A lengthened toe-spring means the shoecontacts the ground quietly, without slapping, and itfeels a little smoother. The outersole is confined to thelateral heel and medial forefoot, connected by a ribbon-like channel of rubber that follows the foot path fromheel to toe. The complete do-over of the Pearl Izumi linehas earned an enthusiastic thumbs-up from testers.

“Perfect fit, plenty of room, and almost stretchy in theforefoot, but snug in the heel. The shaping of the

midsole had a unique feel to it, making the shoe pretty fast, butit had plenty of cushion to it as well. I think they may be on tosomething.”New • Sizes: Men 8–12,13,14; Women 6–10 • Weight:Men 9.0 oz. (size 11); Women 7.4 oz. (size 8) • Shape:semicurved • Construction: Strobel slip-lasted, EVA Strobelboard • Recommended for: medium- to high-arched feetwith neutral biomechanics to very mild overpronation

BEST RENOVATION

FALL 2013

BEST SHOENEUTRAL

FALL 2013

Saucony’s premium performance shoe adds two key,brand-wide technologies, as well as the usual tweaksand additions. The upper features Flexfilm no-sewoverlays for the first time and a silky smooth interiorwith Hydramax polyester in the rearfoot to wick moisture. Both provide a flexible, comfortable fit. Theheel and toe feature Saucony’s Support Frame, TPUsupports that flex with the foot and provide shaping toeach region for a better fit. The midsole continues withPower Grid and SRC foams that offer great cushioning,and combine with the 4mm geometry for gait efficiencyand comfortable, everyday running. The outersole hascarbon rubber in the heel and medial midfoot, withinjected blown rubber in the forefoot for good full-length durability, traction, and forefoot cushion-ing. The combination of upgraded plush technologies,versatile design, and a balanced performance rideearned the Cortana 3 our award for Best Renovation.

“The low drop took some getting used to, but I liked it.It had good cushioning and responsive feel, and felt

very stable. They became my favorites, because of the qualityand design.”Updates the Cortana 2 • Sizes: Men 7–13,14,15; Women5–12 • Weight: Men 10.7 oz. (size 11); Women 8.4 oz. (size8) • Shape: semicurved • Construction: Strobel slip-lasted,EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

The popular Kinvara reaches its fourth version withoutany appearance of slowing down. The upper is a gauzy,two-layer mesh supported with a framework ofFlexfilm overlays, now more efficiently arranged toopen up the forefoot. There’s not much structure later-ally, but the heel keeps the shoe from losing shape orsupport from back to front. The gusseted tongue isattached to the lining of the shoe, giving the interior asmooth feel and rendering socks optional. The midsole has been upgraded from ProGrid toPowerGrid foam with its resilient ride—the staple ofthe high-end Cortana—which is a definite step up inperformance. The outersole is still fewer than twodozen points of rubber on the lateral heel and underthe metatarsals. It’s just enough for traction and durability, but keeps it near racing shoe weight. Theresult is much as originally advertised: low profile,lean, and fast—definitely suited to faster-paced running.

“These shoes look cool, and I admit it: Looks count withme. [But] the performance is what this lightweight shoe

is about. I’ve tried the earlier Kinvaras and found them firm,but perfect for faster running. This time they seem to have a little more rebound ... I like the looks and performance.”Updates the Kinvara 3 • Sizes: Men 7–13,14,15; Women5–12 • Weight: Men 8.3 oz. (size 11); Women 7.1 oz. (size8) • Shape: semicurved • Construction: Strobel slip-lasted• Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Scott USA broadens its line with a common designtheme and a unique midsole foam. The midsole is theunexpectedly light yet durable Aero Foam, first used inScott’s Race Rocker, and now in all of its triathlon, trail,and training shoes. The ride is resilient and responsive.Sidewall drainage ports at heel and toe make it wellsuited to triathlon conditions. The closed mesh upperfeatures traditional synthetic overlays at heel, toe, andeyestay, and is reinforced with welded supports for alightweight framework. Sublimated graphics completethe visual punch, while a smooth interior and thintongue complete the technical side. The outersole iszoned: A ribbon of carbon rubber follows the pathwayof the foot during the gait, fabric-backed TPU in thelateral forefoot and arch, and a thin TPU sheet supports the slight rocker shape of the sole. This is alight, well-cushioned shoe for faster running and moderate training runs or long races.

“A snug-feeling shoe with a squishy ride. After a littlegetting used to, I like the way the sole is designed to

rock the foot forward after striking the ground. Light, yetdurable enough for even the weekly long run, and a greattempo run shoe.”New • Sizes: Men 7–13; Women 5–11 • Weight: Men 9.4oz. (size 11); Women 7.7 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted • Recommended for:medium- to high-arched feet with neutral biomechanics tovery mild overpronation

ASICS’ neutral showpiece takes a dramatic leap with two new advancements. FluidFit improves the fit of the upper by integratingall of the components in an adaptable system of support. The stretch mesh and welded supports along the lateral side of thesaddle and into the separated eyelets allow the foot to move more freely, yet securely over the midsole. The medial side features a large bunion window, welded supports to secure the instep, and a wide overlay to shore up the midfoot. FluidRideis a tuned combination of Solyte and SpEVA foam layers that sandwich the Gel cushioning elements, and address the midsolegeometry and its effect on the shoe’s ride. The plush midsole is flexible, and the components provide a more responsive ridethan expected. The combination of fit, ride, and deluxe feel earned the Gel-Nimbus 15 our award for Best Neutral Shoe.

“Like stepping into a little bed for my foot—almost perfect. Cushioning was just right: protective but not mushy.”Updates the Gel-Nimbus 14 • Sizes: Men 6–13,14,15; Women 5–13 • Weight: Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

The Cumulus often benefits from advances to the Nimbus, even while often being overshadowed by its plusher sibling. Round15 fine tunes many of those advanced upgrades, improving its performance. The upper features a two-layer stretch mesh,secured by traditional overlays in the toe, heel, eyestay, and logo stripes. Added no-sew supports alongside the synthetic overlays maintain flexibility and reduce potential irritation. The midsole continues with the Solyte layer on the bottom with a capof SpEVA for a lighter, slightly softer feel near the foot. The flex grooves are deeper throughout, giving the shoe a more flexibleand responsive feel. Reshaped lugs accommodate the changes to the flex grooves. The Guidance Line now runs completely fromheel to toe, releasing unnecessary lateral stiffness. The Trusstic support is divided into two pieces to allow better flexion for thefoot during the gait cycle. These subtle changes make for an appreciably better shoe in Round 15.

“They snug up nicely around the midfoot while still allowing for a bit of wiggle room in the toe area. The support and cushion are reallygood. My feet didn’t really get tired of wearing them. Good, solid, all-around shoes.”

Updates the Gel-Cumulus 14 • Sizes: Men 6–13,14,15; Women 5–13 • Weight: Men 11.9 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

The Ghost has been redesigned to reflect current market demands. The upper is a similar open mesh, with a combination ofsynthetic overlays with fused layers where the upper meets the midsole, nicely addressing what can be an irritation trouble spot.The barely there saddle provides some support but relies on the laces to secure the foot, and the heel counter keeps the rearfoot aligned. The smooth interior features new moisture-wicking linings that comfortably wrap the foot. The perforated foamtongue prevents the laces from squeezing the foot too much. The midsole gets the work done with BioMogo and DNA, but themeat-and-potatoes here is its geometry, where the lateral sidewall has been re-sculpted to allow better foot flexion and the stability has been increased by lowering the midfoot area to make full ground contact. This also eliminates the need for a shanksupport. Another improvement is the longitudinal groove, now called the Omega Groove, which allows better mobility for thefoot to supinate before toe-off. Several midfoot lugs maximize traction and round out a successful update.

“A really good shoe. I hadn’t tried Brooks before. Fit me well, seemed to cradle my heel. Just right on the cushion. Feels good when I run.”Updates the Ghost 5 • Sizes: Men 7–13,14,15 (B,D,2E widths); Women 5–12,13 (2A,B,D widths) • Weight: Men 12.1 oz. (size 11);

Women 9.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Round 30 introduces some new tech features in the upper and minor tweaks to Round 29’s excellent midsole design. The nice-fitting upper uses a similar engineered mesh, but the midfoot is now supported by a thin saddle of no-sew overlays andsmall, cut-out panels covered with a mini-mesh. Along with the plush interior, these are marks of a quality running shoe. Themidsole is the same Cushlon foam, decoupled to allow the foot freedom to flex in multiple directions. A longitudinal flex grooveruns down the center of the sole, with lateral flex grooves under the entire forefoot and a cleft in the heel for the crashpad. Theoutersole features modified waffles, and the lateral side features the same tiny fins from last season that flex and grip more effectively than slab rubber, while still offering good durability. This cushy shoe has good grip, fits well, and feels great.

“I liked the color scheme—bright! Nike seemed to be going for some attention. The shoes were very airy and cool, like last year. The rideis so consistent, sometimes I forget I have them on. I think they kept the best from the old shoe and improved the fit over the instep/arch.”

Updates the Pegasus+ 29 • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 10.6 oz. (size 11); Women 8.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Version 11 pushes the envelope a bit without compromising its plush cushioning and dependableperformance. The upper features new 3D Fit Print, atechnique that prints the supporting materials directlyonto soft, flexible synthetic suede. Reduced seamingadds comfort. The moisture-wicking linings are evensmoother and the gusseted tongue adequately shroudsthe foot. The midsole has been lowered in the midfootto make full ground contact, increasing stability andallowing the elimination of the DRB Accel TPU supportin the shank. The flexibility of the midsole and outer-sole is enhanced by the Omni Groove, a figure8–shaped series of grooves. A Y-shaped strip of rubber connects the forefoot and rearfoot lugs, whilethe remaining keyhole-shaped lugs flex with the vertical siping in the sidewalls. The sum is a plushlycushioned shoe with dependable performance.

“It was a very dependable shoe for pounding out themiles over a variety of surfaces and terrains. It also has

been a good and supportive shoe for my recovery runs. I’veliked the Glycerin, but the weight seems really noticeable now.Comfort-wise it’s great, very plush, but it isn’t very versatile.”Updates the Glycerin 10 • Sizes: Men 7–13,14,15 (B,D,2Ewidths); Women 5–12,13 • Weight: Men 13.5 oz. (size 11);Women 10.2 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted, EVA Strobel board •Recommended for: medium- to high-arched feet with neutralbiomechanics to very mild overpronation

Wave Enigma marks its most dramatic update yet witha new upper, midsole, and waveplate. The midsole features Mizuno’s new foam formulation U4ic (sayeuphoric), in place of the older AP+ foam. Though theyare chemical siblings, U4ic weighs less and boastsboth better durability and a more elastic, responsiveride. The revamped parallel waveplate flexes betterwhile contributing to the snappy ride, thanks to cut-out separations in the plate’s forefoot. The upper is aclosed mesh with an almost quilted quality to thestretch mesh in the forefoot and ankle collar. A stiffermini-mesh adds structure to the rearfoot and combines with traditional overlays in the midfoot tolock down the foot onto the midsole. The tongue is astretchy, open mesh, and the lining is a smooth polyester that wicks moisture well. The variety of littleimprovements in feel, responsiveness, and performancemakes this a successful upgrade.

“Good room up front, well designed. Rolls through thestride and cushions nicely. It is better than the last pair,

and I really liked it.”Updates Wave Enigma 2 • Sizes: Men 7–13,14,15; Women6–11 • Weight: Men 12.7 oz. (size 11); Women 10.5 oz.(size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-archedfeet with neutral biomechanics to mild overpronation

The New Balance performance running products continue to evolve, adding technologies and advance-ments. The 880 v3 has gotten a total transformation.The upper is a breathable mono-mesh with welded,no-sew film overlays from the toe through the saddle,providing a smooth and supportive upper. Traditionaloverlays at the heel and toe secure the foot over themidsole. The ride has a more resilient feel than the v2provided, thanks to completely redesigned geometryand two foam layers that complement the dampeningcapabilities of each. The open design of the outersolegives excellent forefoot flexibility, and the rearfoot isstabilized by the T-beam shank support. The segmentedheel and crashpad setup allow lateral release and agood level of cushioning on impact. The improvementsin the shoe’s geometry have greatly enhanced its performance, which will be good news to fans of theNew Balance fit.

“Fit really well. I like the smooth interior. They feel pretty light but with plenty of cushion. To be honest, I

didn’t like the color of the shoe (lime green), but I have gottencompliments—and not just about the color.”Updates the 880 v2 • Sizes: Men 6.5–15,16,17,18,19,20;Women 5–14 • Weight: Men 11.7 oz. (size 11); Women 9.8oz. (size 8) • Shape: semicurved • Construction: Strobelslip-lasted, EVA Strobel board • Recommended for:medium- to high-arched feet with neutral biomechanics

Presidio 10RRCA 10-Mile National ChampionshipBy George Rehmet

Running shoes? Check. Bib fastened? Check.Gorgeous weather? Check. Golden GateBridge and the San Francisco Bay in view?Most definitely! Breakfast, entertainment,Bloody Marys, and beer waiting at the finishline? Yup.

The Presidio 10 is one those races thatdefines San Francisco as a top running city.The race takes place in the Presidio, whichused to be a military base but has been con-verted to a national park.

Unlike last year’s chilly fog, the weatherwas perfect and the views were clear and gor-geous for the nearly 1,000 runners. In lightof the Boston Marathon bombings a weekearlier, many runners sported that marathon’sclothing. To further show support for Boston,the race organizers asked one of the Presidio10 founders to explain the meaning of theNational Anthem and to lead the participantsin singing it.

Then it was time to start the race. Thefirst few miles are hilly and zigzag past the his-

toric military buildings. Then, at mile 4, therace plunges downhill to the Golden GateBridge. The next four miles are running bothsides of the bridge, with views of Alcatraz andthe Bay on the east and on the return, the Pa-cific Ocean to the west. Once off the bridge,the runners descend the hill to Fort Point, aseacoast fortification from the Civil War. Thelast mile or so is flat, tracking along the bayand back to the finish line.

Once there, runners were treated to apancake breakfast, celebratory drinks, and livemusic—with spectacular scenery all around.

Leon Medina repeated his win again thisyear as RRCA National 10-Mile Male Cham-pion in 58:44. Taking 3rd overall and havingrun Boston six days before, Scott Dunlap wasthe RRCA National 10-Mile Masters Cham-pion in 1:00:34. Another local, MichaelWard, was the RRCA National 10-MileGrandmasters Champion. From Littleton,CO, Devin Croft was the RRCA National10-Mile Senior Grandmasters Champion.

For the women, Michelle Meyer cap-tured her second RRCA National Championtitle, becoming the RRCA National 10-MileFemale Champion in 1:03:41. Meyer was alsothe RRCA National Marathon Champion atthe 2013 Kaiser Permanente Napa ValleyMarathon. Taking 3rd overall, Australian na-tive and Burlingame, CA resident VerityBreen was the RRCA National 10-Mile Fe-male Masters Champion in 1:04:32. SuzetteSmith of Alameda, CA was the RRCA Na-tional 10-Mile Grandmasters Champion.Terry McKinney of nearby Mill Valley was theRRCA National 10-Mile Senior Grandmas-ters Champion.

Many thanks to the race organizers, TheGuardsmen. Since 1947 The Guardsmen hasbeen helping at-risk youth with the resourcesthey need to thrive. Each year the organiza-tion sends 2,500 youth to outdoor educationprograms and provides scholarship support tomore than 250 students at Bay Area privateschools.

National Marathon Champion Michelle Meyer

(right) won her secondRRCA national title of

2013 at the Presidio 10. Leon Medina (left)

repeated as the RRCA National 10-Mile

Champion.

RRCA Champs Spotlight

Deja Photography Deja Photography




Billed by Runner’s World as the “Greatest RaceEver,” the Great Cranberry Island 50K was re-tired after this year’s race by the race directorswho wanted the race to end on top and notfade away. The race saw a record number of en-trants—192—from 30 states and seven coun-tries who came to an island of 200 summerresidents (and 36 year-round residents).

The race takes places on a two-milestretch of road that runners must completenearly eight times. But what attracts the run-ners is the welcoming atmosphere of the com-munity, the notoriously famous lobster bake in

the evening, and those personal touches. Andthose who camped out the night before weretreated to a buffet breakfast. American flagswaved along the route, as well as internationaland state flags of the participants, and on tele-phone poles were posted the names of entrantsand inspirational quotes to encourage the run-ners to complete the course.

To allow runners enough time to reachthe island by ferry, the race started at 11:30a.m. Temperatures started in the 70s, eventu-ally rising to the low 80s. The race crowned 41-year-old Brian McNiece of Narragansett, RI asthe RRCA National Ultra Champion with hisfinish time of 3:31:43. During the race, 2nd-place runner Jason Bui and last year’s winnerDavid Holder kept speeding up on McNiece,but were unable to close the gap.

On the women’s side, Lindsay Willard ofSomerville, MA was crowned as the RRCANational Champion Female Open winner,turning in a strong performance of 3:40:36,3rd overall. She held off Angie Zinkus of Eads,TN and Leah Thorvilson of Little Rock, AR,who took 5th and 6th overall, respectively.

In the masters race, only 15 minutes be-fore the start, race director Gary Allen decidedto run. The 56-year-old came in 8th overallwith a time of 3:58:30. At times, he would bedancing to celebrate the pinnacle of his race.On the women’s side, 50-year-old Sheila Jacksof Bedford, NH held off Sophia Shi of Fre-mont, CA, 4:31:29 to 4:33:35.

In the Grandmasters division, Dave Nevittof Dartmouth, Nova Scotia won with a time of4:16:35, while Caolan MacMahon of Boulder,CO won her division with a time of 5:04:44.

In the Senior Grandmaster Division,Mark Dangerfield of Mesa, AZ took the titlewith a time of 4:20:48, while Roxana Lewis ofGardena, CA won her title in a time of6:52:27.

Representing the RRCA national office,RRCA Coastal California state representativeGeorge Rehmet and RRCA Maine state repre-sentative Blaine Moore were on hand to pres-ent the winners with their RRCA awards(provided by Ashworth Awards) along withgifts from national sponsors Sports Authorityand Coolmax® Socks.

7th Annual Great Cranberry Island 50KRRCA Ultra National Championship

By George Rehmet with contributions from Blaine Moore

RRCA state rep George Rehmet presents the RRCA National Ultra Champion award to Brian McNiece.

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28th Annual Run for the ZooRRCA 10K National ChampionshipBy Jean KnaackThe RRCA National 10K Championship,hosted by the 28th Annual Run for the Zoo10K in Albuquerque, had a stacked field ofRRCA convention attendees, resulting in somegreat competition for local runners and out-of-town guests.

2012 RRCA Roads Scholar Scott Bauhsattended the convention as this year’s programspokesperson. During the race, he emerged asthe clear leader, holding off fellow RRCA con-vention-goer Jordan Desilets, who finished witha time of 32:31. Bauhs finished with the win-ning time of 31:43.

Christine Kennedy won the 2013 RRCA10K Female Masters Championship title. Shewas in town to receive her award as the RRCA’sFemale Masters Runner of the Year – 2012.

RRCA’s Central Region director to the

board Beth Onines went home with the 2013title of RRCA 10K Senior Grandmaster FemaleChampion with her finish of 55:08. SeveralRRCA convention attendees went home withage-group awards.

The conditions on race day for the sold-out event were favorable for runners—cool tem-peratures in the morning and a slightly overcastsky. However, many runners commented on therapid rise in temperature as the morning pro-gressed. Many runners from lower elevationsalso noted that the high Albuquerque altitudeimpacted their performance.

The race was put on by the New MexicoBioPark Society and boasted 12,000 combinedparticipants in the 5K, 10K, and 1-mileRun/Walk. Participants received free admittanceto the zoo following the event.

2013 RRCA National 10K ChampionsOpen Male Scott BauhsSan Diego, CA (age 22, 31:43)Open Female Mardrea HymanAlbuquerque, NM (age 40, 38:28)Male Master Eugene HogueFarmington, NM (age 49, 36:09)Female Master Christine KennedyLos Gatos, CA (age 57, 41:15)Male Grandmaster William West Albuquerque, NM (age 57, 39:00)Female Grandmaster Nancy MarquetteLake Zurich, IL (age 56, 1:17:52)Male Senior Grandmaster Devin Croft Littleton, CO (age 60, 41:32)Female Senior Grandmaster Beth OninesLake Zurich, IL (age 60, 55:08)


RunPro Camp HighlightsBy Jean Knaack

Fourteen up-and-coming distance runnerswho recently graduated from universities acrossthe country were selected to attend the secondRunPro Camp hosted by the RRCA in Arling-ton, VA on July 18–21.

The RunPro Camp, held for the first timein 2011 in Minneapolis, is designed specificallyfor athletes interested in pursuing a professionalrunning career. Selection was by application,with most athletes being NCAA qualifiers andcompeting in distances ranging from 800 to10,000 meters as well as in cross country.

An excellent line-up of RunPro Campspeakers outlined the importance of the infor-mation being shared with the athletes. The in-teractive camp provided a forum for runnersto meet coaches and athletes from professionaltraining centers around the U.S., learn aboutsponsorship requirements, determine whattype of representation would be best, find outabout USATF resources and long distance run-ning initiatives, plus complying with anti-dop-ing regulations, working with the media andseeking financial and health support.

The camp kicked off with a welcome din-ner featuring 2008 Olympian Amy Begley(10,000m), who spoke about lessons learnedas a professional runner and the Olympic ex-perience. Roads Scholar grant recipients ScottBauhs and Jon Grey joined her. USATF andthe USATF Foundation sponsored the dinner.

Scott Simmons from the U.S.A. DistanceProject opened the camp’s education programby giving an overview of professional distance

running. After more than 20 years, Simmonsretired from collegiate coaching in 2012 topursue full-time his work with the AmericanDistance Project. His collegiate tenure saw suc-cesses at the NAIA and NCAA levels, as wellas on the national and international stages.Simmons holds a Master’s degree in Sports Sci-ence from the United States Sports Academy,has twice been selected as a Team USA nationalteam leader, and is a noted lecturer and coau-thor of Take the Lead: A Revolutionary Approachto Coaching Cross Country (2006, with WillFreeman).

Athlete representatives from both TeamUSA Minnesota and Zap Fitness discussedtheir experiences in joining a distance trainingcenter and highlighted how the RRCA’s RoadsScholar grant played an important role in theirability to stay in the sport.

USADA Olympic education man-ager Jennifer Dodd covered drug testing,awareness, and compliance. Luke Watson,who recently completed his Ph.D. in Ac-counting, gave an informative talk abouttax issues related to running as a professionversus running as a hobby and how thosedistinctions apply to young elite runners.Watson retired in 2012 from a successfulrunning career that saw him compete in avariety of distances from the mile to themarathon, highlighted by appearances inthree U.S. Olympic Trials.

The athletes attending the RunProCamp had finished their collegiate careers

as of June 2013 and show good potential formoving up to the next level. The RRCA pro-vided travel and lodging grants so they couldattend the camp free of charge. We look for-ward to watching and encouraging their careersin the coming years.


Lara Crofford, Shippensburg University; Eric Finan,University of Cincinnati; Kristen Findley, VanderbiltUniversity; Michael Heller, Kent State University;Lauren Kleppin, Western State University of Colorado; Meghan Nelson, Iowa State University;Jonathan Peterson, University of California Davis;Gabriel Proctor, Western Colorado State University;Cydney Ross, Duke University; Ben Sathre, University of St. Thomas; Danielle Stack, IowaState University; Gina Valgoi, Loyola University;Cate Westenhover, Baylor University; AmandaWinslow, Florida State University.

2013 RunPro Camp Attendees:

R R C A . o r g

RRCA Training Tips

In running, as in the rest of life, you need toregularly put yourself in a position to suc-ceed. The following strategies can help you po-sition yourself for enjoyable training and peakperformance.

Run Negative Splits. Whether on a daily train-ing jog, on a fast effort session, or in a race, anegative split will make you smile. A negativesplit is achieved by running the second half of aworkout or race faster than the first half (evensplits is running the same time for both halvesof the workout or race, while positive splits meansrunning the second half slower than the first).

Although running negative splits is morea training trick than a mental trick, negative splitworkouts are the best motivational training toolfor three reasons. (1) By running your fastest atthe end of a workout, you end on a positivenote, which keeps you excited and ready to doanother workout next week. (2) By teachingyour body to run fastest at the end of the effort,you teach yourself to succeed at the end of arace. (3) By running fast at the end of the work-out, you are not failing.

Practicing to run faster at the end of yoursession is the key to success, whether on a nor-mal daily training run, an interval workout, atempo run, or a race.

Avoid Negativity and Complaining. Thinkpositive thoughts, and stay away from the neg-ativity of others. Don’t dwell on your failures,don’t dwell on the negative circumstances of agiven day, and don’t hang out with complainers.Success in our sport is hard enough without hav-ing to deal with all the baggage that comes withcomplaining and negativity.

Run with Friends. Having a group to train withkeeps you honest. There’s nothing like knowinga friend is waiting for you on a street corner toget you out the door at six in the morning. Jointhe club’s running groups, or start your own.(Even a four-legged, tail-waving running buddywill motivate you to get out the door, thoughdogs are better than cats for training.)

Vary Your Routes. Many of us get stuck on thesame ol’ boring routes. I half-jokingly say that Igot out of shape when I moved to the center ofTucson: How many times can I run through theUniversity of Arizona before wanting to curl upin a ball and sleep? Take the time to drive to alocal trail. Get off the treadmill and run out-side. Run from a friend’s house. Do anything tovary the scenery.

Vary the Terrain. If you run on streets all the

time, head out on the trails sometimes. There’ssomething raw and elemental about runningamid nature. Plus, trail running is a great wayto sightsee.

Learn to Love Adversity. A woman in myPortland class last year reminded us to thankthe hills in our life: They provide a challengeand add variety. Bad weather or tough coursescan be fun. The more you see something dif-ficult as a challenge to overcome rather thanan impediment, the more you will succeed inyour training journey.

Cross Train. Although some folks (umm, likeme) live by the adage Runners Run, adding ac-tivities to a training regimen keeps injuries atbay. Include activities like rowing, cycling,swimming, running in the pool, or using indoorfitness machines such as the stairmaster, the x-cskiing machine, or the elliptical trainer. Run-ning-specific cross training not only keeps youfresh, but helps you improve your cardiovascularsystem and train running-related muscles with-out the stresses of running.

Write Down Your Goals. Putting your ambi-tions on paper is a great way to keep you on task.Once you make a commitment to yourself,you’re more likely to get out the door for thetraining session.

Tell People. Public declarations are difficultto ignore, so tell your friends, coworkers, andloved ones what you intend to accomplish.They can help you stay energetic, even whenyou don’t feel like training. Of course, the bl-ogosphere has expanded this concept. Partici-pants in our coaching courses report thatkeeping a public blog helps force them off thecouch and out the door.

Keep a Training Log. In the midst of a busylife, it’s easy to lose track of what we’ve done fortraining, so consider keeping a training log.Whether kept online or on old-fashioned paper,empty entries in a log are no fun to look at. Re-member, you don’t need to do this online: Asimple daily calendar is a great place to keeptrack of your workouts, including where you ranand how far, the people you ran with, and whatyou thought or talked about during your run.

Periodize Your Emotional Preparation. In theRRCA coaching course, we advocate a peri-odized training cycle in which the athletemoves along, building blocks of training lead-ing to a major effort. Just as we build a pro-gram for our physical performance, we need

to do something similar with our mind. Here’sa quick, four-phase plan for periodizing yourmental attitude.

1. Base Training: As you begin a basephase of conversation-pace running and easyworkouts, focus on understanding the long-term goal, adjusting daily efforts to the rigorsof low-level but consistent stress. Learn yourpatterns of self-doubt and build your will.Learn to manage daily discomfort for the sakeof commitment to a long-term goal and tomanage the rigors of training with rest-of-liferesponsibilities and joys.

2. Competition Phase: As you undertakeharder workouts and begin a racing phase, ad-just your mindset. Become competitive notonly with the clock and other runners, butwith yourself. This phase is a great place topractice pushing limits. Consequently, youmust learn to manage the anxiety that comesfrom racing, deal with pressure, and learnfrom your mistakes and the inevitable failuresto achieve short-term goals.

3. Peak Performance: This is an applica-tion phase, where you apply the prior lessons ofregulating anxiety and failure. Peak performancerequires managing expectations and overcomingself-doubt to push past former limits.

4. Recovery: Many athletes forget to focuson the recovery phase, but it’s important to re-flect on the past training and competition cycle,to consider such topics as what emotions cameto the fore during the previous cycle, what gapsoccurred in the training, and what habits youneed to modify. Finally, it’s important to re-member that the recovery period is meant to bea relaxed, enjoyable time away from the stressesof goal setting.

Mental Tips and Strategies for TrainingBy Randy Accetta, RRCA Director of Coaching Education and Arizona State Rep


RRCA’s director of coaching education Randy Accetta along withhis wife, Tia, at the USOC’s NationalCoaching Conference held in June.

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Documents

2013 Summer/Fall Club Running