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PA, SCA, SD UPDATESFROM THE ROADS

RUNNING NETWORK 2010 FALL SHOE REVIEW

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CaliforniaTrack&RunningNews

Sept–Oct 2010

VOLUME 36NUMBER 4$3.95

At the USA Outdoor Track & FieldChampionships in Des Moines this summer, 2008 University of California,Berkeley grad ALYSIA JOHNSON won her third U.S. 800m title in a time of 1:59.87.

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The Basics4 From the Publisher 6 Regional USATF Association News9 Californians at the USA Outdoor National T&F Champs 10 Q&A with Alysia Johnson by Mark Winitz13 The Runner’s Schedule Calendar17 Running Network LLC’s 2010 Fall Shoe Review

Departments29 Long Distance Running36 Miracles Happen Journal by Mark Winitz37 Race Walking

Cal Track & Running News September–October 2010

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tents MARIN MEMORIAL DAY 10K

ACTION: Kate O’Neill (#678) madeher Pacific Association USATF RoadGrand Prix debut a memorableone. Story in the LDR Section of thisissue.

California Track & Running News is a magazine for members of the California and N. Nevada associa tions of USA Track& Field. Contact your region regarding changes of address & missing issues.

Central California Association: [email protected] Association: 916.983.4715 or [email protected] Diego/Imperial Association: 619.275.6542 or [email protected] California: 562.941.2621 or [email protected]

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From the Publisher

Publisher recommends, as with all fitness andhealth issues, you consult with your physicianbefore instituting any changes in your fitnessprogram.

Let Us Hear From You!California Track & Running News welcomes your sug-gestions, comments, and questions. Direct them to:

Christine Johnson, Group EditorShooting Star Media, Inc./[email protected]

Address Changes/Missing IssuesThird class mail is not forwarded! Please inform yourlocal USATF association about address changes,duplicate mailings, or missing issues. See page 3 forhow to contact your association for help.

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CaliforniaTrack&RunningNewsPublisher’s InformationCalifornia Track & Running News (ISDN #1098-6472), incor-porating Pacific Athlete, is the official publication for theUSA Track & Field associations in California and NorthernNevada. It is produced, published, and owned by ShootingStar Me dia, Inc., P.O. Box 67, Fort Atkinson, WI 53538.Christine Johnson, President; Larry Eder, Vice President.

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Copyright © 2010 by Shooting Star Media, Inc. AllRights Reserved. No part of this publication may be repro -duced in any form without prior written permission of thePublisher. California Track & Running News is solely ownedby Shooting Star Media, Inc.

On Aug. 18, Scott Davis, 67 of Cerritos, a founder ofTAFWA (Track & Field Writers of America), editor ofthe FAST Annual, former meet director of the Mt.

SAC Relays, and one of the most prolific announcers in oursport, died in the company of his family after a 14-year bat-tle with cancer. The IAAF called Davis the “voice of track &field in the U.S.” Scott was an amazing fan of the sport andspent his energy making the sport resonate across this coun-try. He will be sorely missed.

In addition to being a real force in the sport, Scott wasalso my friend and mentor. His ability to tell great jokes andlaugh just as you were grasping the punch line is somethingthat I’ll always remember. I already miss him very much.

The same day, Hal Connolly, icon of the Americanhammer throw and the last American man to win a Goldmedal in the hammer throw, fell while exercising and diedat the age of 79. Connolly was a hammer throw coach at Georgetown. Among the ath-letes he coached was U.S. Olympic hammer thrower Kevin McMahon, who began thow-ing at Bellarmine Prep in San Jose under the watchful eyes of coach Terry Ward and EdBurke. A son from Connolly’s first marriage was a decathlete and a son from his secondmarriage was a hammer thrower. Connolly’s dream was to have a U.S. thrower winOlympic Gold by 2016. Hal was also a leader in Special Olympics. Our sport will misshim.

Regards,

Larry Eder

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CaliforniaTrack&RunningNews

Volume 36, Number 4September–October 2010

Group PublisherLarry Eder

Group & Coordinating EditorChristine Johnson, [email protected]

Contributing EditorsCregg Weinmann Apparel, Footwear Reviews

Dave Shrock Community CollegesMark Winitz Northern CaliforniaKees & Sandy Tuinzing Calendar

PhotographersVictor Sailer, www.PhotoRun.net

Sean Burris, Wayne Joness, David Kloz Santa Barbara Pix, Dave WacoBert Whitson, Adrian Zamudio

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Lawrence Watson CentralWayne Joness Southern

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w w w . c a l t r a c k . c o m

Scott Davis in Moncton this summer


USATF Regional News

From Youth to Adults, Everybody Runs XC!We have completed our summer schedule! Boy,do we need a quick break. The month of Julywas the most trying month for our association:July 9–10, the National Club Championship atSFSU, July 22–25 the National Masters Track& Field Championship, and July 27–August 1,the Junior Olympics in Sacramento. I’m sureour officials are exhausted. It’s during theseevents that you know how wonderful our asso-ciation is. The volunteers and the officials real-ly make the venue execute seamlessly. A specialthanks to Al Hernandez, meet coordinator ofthe National Club Champs, George Kleeman,venue coordinator of the Masters Champs, andJohn Mansoor, our CEO, who tirelessly direct-ed both of the venues in Sacramento. Thefunny thing is that the athletes thought SanFrancisco was too cold and Sacramento was toohot. Yes, we have it all when it comes to weath-er in the Bay Area.

In 2009, we tallied over 6,213 members,largest in the U.S. save Southern California.We’ve met nine out of nine evaluation pointsfor accreditation. We have the most officials,309, certified in the U.S. However, we cannotsit on our laurels because there are still manyareas for improvement. As I mentioned in mylast message, we plan to start the physicallychallenged series in 2011. The LDR committeeneeds to organize and promulgate this addition.The Pacific Association Foundation has set adeadline for going live in 2011, first quarterunder the leadership of Margaret Sheehan.The Strategic Planning for the next Olympiadwill start organizing the goals at the end ofSeptember in San Mateo. The youth committeeand coaches need to evaluate what it takes toimprove the clubs as to what’s best for our youngathletes. Our sanctioning process needs bettercommunication with the race directors. Racedirectors, are your medical personnel certified?

One member suggested that the LDRshould come up with a generic application, justlike the cross-country series. She suggested thatnot everyone uses the Internet, that the LDRshould print the series of races and make itavailable at the races. Good suggestion.

As you read this message, we’ll be prepar-

ing for the USATF annual convention inVirginia. This year is a rules year and the dead-line was Sept. 1 for submission. We’ll have themost delegates, 18, representing you at the var-ious committees and voting on rule changesand issues that affect all of us.

Meanwhile, enjoy the dirt and mud, butalso the Indian summer. See you on the trails!

PA LDR Notes

BY CYNCI CALVIN

It’s been a busy summer for our distance run-ners. Below are some highlights from the trails,the pavement, and the track!

The TrailsWestern States 100-Mile Endurance Run PAChampions: Erik Skaden (unattached) fin-ished 11th overall in 17:40:15 and TamalpanSuzanna Bon (12th woman, 67th overall,21:51:10) was the top PA woman. TamalpanDiana Fitzpatrick set a women’s 50–59 courserecord with her finish time of 21:58:37, better-ing by 1:16:43 the previous record set byNancy March (23:15:20) in 2002.

Event Champion: the 100th Running ofthe Dipsea! Although not in a PacificAssociation Grand Prix, congratulations mustbe given on the 100th birthday of this venera-ble event. PA member club Tamalpa is heavilyinvolved as a race organizer, and Tamalpan leg-end Russ Kiernan (age 72) has more Dipseatop-finisher shirts (28) than any other competi-tor, while Sal Vasquez has the most number ofDipsea wins (seven). The event’s handicappingsystem levels the playing field as revealed by thisyear’s winner: 8-year-old Reilly Johnson ofMill Valley, who outran (barely) 68-year-oldPacific Association age-division championMelody-Ann Schultz of Ross. Reilly is theyoungest runner ever to win the Dipsea. (9-

year-old Megan McGowan won in 1991). APA mountain trail running diva, ChristineLundy, placed 11th overall with the fastestwoman’s time, and Tamalpa Runners nailed theteam trophy. Learn much more at dipsea.org/

The PavementCongratulations to the newest event on the PARoad Race Grand Prix: the San Rafael Mileheld June 6 and sponsored by (guess who?) TheTamalpa Runners, Inc. Top finishers wereClara Peterson of San Anselmo (unattached,4:49) and ASICS Aggies team member JacobPetralia of Palo Alto (4:12).

PA roadies can now start keying on the fallschedule with Humboldt Half, Clarksburg30K, and the California InternationalMarathon. The California InternationalMarathon will offer a bonus to runners achiev-ing an Olympic Trials Qualifier. The men’s Astandard is 2:19:00 and women’s standards are2:39:00 (A) and 2:46:00 (B). Americans whoachieve these times will receive a bonus: $1,000for meeting an A Standard or $500 for meetinga B Standard.

The Track!Many PA distance runners took advantage ofcompeting on the track in two national USATFchampionships hosted by the PA: the NationalClub Track & Field Championships held July9–10 at San Francisco State, followed by theNational Masters Track & FieldChampionships held at the Spanos SportsComplex at CSU–Sacramento (site of the 2000and 2004 T&F Olympic Trials) July 22–25.

At the club championships, the top PAmen’s team was the 10th-place Golden WestAthletics Club. For the women, the Impalasfinished in eighth place. Overall team rankingsput Golden West in ninth place and theImpalas in 11th. It was acknowledged that theinflux of highly competitive teams who wantedto take advantage of the beautiful Bay Areavenue caught the PA teams a bit off-guard. And

Pacific Association

President’sMessage

FROM IRENE [email protected]

CorrectionWe received the following note from Ryan Lamppa, Running USA Media Director (RunningUSA.org), who pointedout a correction regarding the Dipsea Race. Thanks for keeping us on our toes, Ryan!

“Noticed in the Jul/Aug 2010 CT&RN (page 6), that Dipsea was called the ‘second oldest race in the UnitedStates.’ It is not. See the list below by year, and there are two U.S. races: Run for the Diamonds 9 Mile (1908)and Thanksgiving Day 10K (1908) that celebrated their 100th edition last November—before Dipsea's 100th.”

Oldest Races in the United States1. Bemis-Forslund Pie Race Cross Country, Gill, MA (November) 18912. J.Y. Cameron Turkey Trot 5 Mile/8K, Buffalo, NY (November) 18963. B.A.A. Boston Marathon, Boston, Massachusetts (April) 18974. Schuylkill Navy Run 5.6 Mile, Philadelphia, PA (November) 1899 (Not Continuous)5. Dipsea 7.1 Mile, Mill Valley, CA (June) 1905 (Not Continuous)

Association News continues on page 8.

Lolo Jones


San Diego Track Club’s Summer NightsTrack Series

Channeling the energy of the European sum-mer track circuit, San Diego is now home to itsown summer track series. The San Diego TrackClub puts on the events that are open to allcomers. In the second event of the series onJune 23, recent California StateUniversity–San Marcos graduate and All-American David Edwards continued hisbreakout season, winning the mile in 4:13. Inthe women’s 3K, Kristina Maletz won with astellar time of 10:32.4.

Other notable performances includedDaniel Thomas outleaning Kevin Ottwright,another California State University alum, inthe 400 with times of 49.22 and 49.48, respec-tively. In the field events, David Pollard wonthe long jump and placed third in the highjump.

Full results and information can be foundat sdusatf.org.

San Diego–Imperial

Association News continued from page 6

President’s MessageFROM LAWRENCE [email protected]

The 2010 Junior Olympics ended today. It wasa great success. Great job, everyone. TheCentral California athletes have done an excel-lent job. Our athletes have made an impressiveimpact this year. Our “Invite One a Day”™ isworking. The 2010 track & field season hasbrought much success for our youth athletes.We have more clubs, more coaches, more vol-unteers, and more track & field meets. Theincrease in activities in our association is proofthat our “Invite One a Day”™ program isworking!

Central California

Central CA USATF Schedule of Meets9/30/10 Central CA Assn Yearly Meeting

Bakersfield11/13/10 Central CA Assn XC Championships

Bakersfield2/27/11 Run for the Dream Youth Zonal Meet

SaveMart Center, Fresno

Bert Whitson

SCA Open AthleticsNews

FROM ERIC BARRON VICE PRESIDENT, OPEN ATHLETICS

Open Track & FieldOn June 6 at Mt. San Antonio College (aka Mt.SAC) athletes competed in the 2010 USATFWest Region Championships, held in conjunc-tion with the 25th annual Jim Bush SouthernCalifornia USATF Championships. Takinghome top honors in the men’s team competi-tion was the Vegas Lightning Track Club. Thewomen’s competition was won by The JanesElite Racing.

Three new meet records were set at Mt.SAC. In the men’s 800m competitionKhadevis Robinson set the new meet bench-mark with a time of 1:46:51. Giovanni Lanaroof Mexico established a new record of 5.75m inthe men’s pole vault, and Barbara Parker ofGreat Britain ran 9:38.23 in the 3000m stee-plechase, breaking the course record. In addi-tion, 27 athletes set qualifying marks for theUSA Outdoor Track & Field Championships.

Jim Bush ChampionshipsMen’s Team Scores – USATF West Region Clubs1. Vegas Lightning Track Club, 48; 2. So Cal Track Club, 38; 3.Santa Monica Track Club, 26; 4. Shore Athletic Club, 20; 5. AAGElite Track Club, 18; 6. U.S. Marine Corps, 10; 6. Christian TeamMinistries, 10; 6. Go Bananas, 10; 6. Tachyon Track Club, 10; 6.

San Diego Cheetahs, 10; 11. Chico State, 8; 12. PV2=HighVaultage, 6; 12. Cal Coast Track Club, 6; 14. Bay Area TrackClub (BATC), 4; 15. Equalizers Track Club, 2.

Women’s Team Scores – USATF West Region Clubs1. The Janes Elite Racing, 43; 2. Quiet Fire, 32; 3. Nike TeamRun LA, 26; 4. Cheetah Int. T.C., 10; 4. Fast & Fit Youth Athletic,10; 4. AAG Panther Track Club, 10; 4. GTD Go The Distance,10;8. So Cal Track Club, 8.

Complete results can be found atflashresults.com/flashwest/results/2010track/10Bush-mw.htm

Open Road RacingThe 2010 Road Running Grand Prix continuesto grow in popularity, doubling the participa-tion from the inaugural 2009 series. While

Southern California has a wealth of excitingraces on next year’s calendar, the 2011 HondaLos Angeles Marathon presented by K-Swisshas already been selected as the 2011 MarathonRoad Running Championship race. The spec-tacular “Stadium to the Sea” course was a sell-out event in 2010 with 25,000 participants,and runners are strongly advised to registerearly to secure a place in the new signatureendurance running event of SouthernCalifornia. The 2011 LA Marathon is sched-uled for Sunday, March 20, 2011.

scagrandprix.orgscausatf.org

Southern California

besides, they were keying on the next big event!At the National Masters Track & Field

Championships, the PA team representationwas much stronger. Golden West, West ValleyJoggers & Striders, Tamalpa, Buffalo Chips,Fleet Feet, Golden Valley Harriers,Strawberry Canyon, Santa Cruz, River CityRebels, and Humboldt track clubs competedwell in various age divisions in the steeplechase,the 1500, 5000, and 10,000 meter events. Atthe end of the meet, Golden West AthleticsClub placed second overall. Pacific Associationexecutive director John Mansoor (unattached)ran the M55–59 10,000m event and took sec-ond in 36:54.80!

So now it’s time for all our 30-and-olderLDR folks to plan to compete globally at theWorld Masters Games coming to SacramentoJuly 6–17, 2011!

pausatf.org

Pacific AssociationContinued from page 6

left Steeplechaser Barbara Parker receives the Chuck Seekins Cup from Coach Jim Bush; Members of the 2010 team champion The Janes Elite Racing: (l–r) Allyson Estess,

Erika Aklufi and Emily Field


Californians Deliver at USA Outdoor Track & FieldChampionshipsDes Moines, Iowa; June 24–27

BY MARK WINITZ

To say the very least, athletes from the Golden State were prominent atthe 2010 USA Outdoor Track & Field Championships. Stating it moreboldly, they dominated the meet. Take a look at these numbers: In 40finals events at the Championships, 36 of the 120 “medals” honors wentto Californians and athletes with strong California ties (CA residentsand/or athletes nurtured in CA colleges or high schools). That’s 30%—almost one-third—of the top three places.

It’s fair to say that no other state matched these performance levels.And that’s in a non-Olympic, non-World Champs year when some topCalifornians were noticeably absent from the meet.

But our state’s athletes who did compete in Des Moines generallysparkled, even under sometimes hot and unpredictably windy conditionsin Drake Stadium. For starters: In the women’s javelin, ’08 Olympic Trialschampion Kara Patterson (Chula Vista) tossed the spear 66.67m/218-8on her final attempt and bettered the previous American record of

64.19m/210-7 set by Fresno’s Kim Kreiner in 2007.In the women’s high jump, 2005 World Outdoor Championships

silver medalist Chaunte (Howard) Lowe set an American Record with aclearance of 2.05m/6-8.75 on her final attempt. The prolific Lowe alsoPRed in the long jump with a 6.90m/22-07.75 second-place perform-ance. Lowe is a Templeton, CA native who was a seven-time prep nation-al champion at J. W. North High School in Riverside.

Former Cal-Berkeley standout Alysia Johnson (Berkeley) andMaggie Vessey, a Cal Poly-SLO grad and 2005 NCAA OutdoorChampionships runnerup, went 1–2 in the women’s 800m final. (Seesidebar for an interview with Johnson.)

Distance standout Lauren Fleshman, a multiple CIF championwhile at Canyon High School (Canyon Country) and a Stanford gradwith two NCAA champion and multiple All-American honors, displayeda return to form by winning her second U.S. 5000m title.

On the men’s side, four Californians took home national titles: JohnNunn (20K Walk, Escondido), Jesse Williams (high jump, USC ’06),Sean Furey (javelin, San Diego), and Jake Arnold (decathlon, MariaCarrillo HS/Santa Rosa). Nine turned in runnerup performances.Following are the results details of California’s top performers (only finalsshown).

Continued next page.

Photos

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un.net

LAUREN FLESHMAN5000m

CHAUNTE LOWEHigh Jump

JAKE ARNOLDDecathlon


By Mark WinitzAlysia Johnson won her third U.S.Championship title in Des Moines. She also holds2007 outdoor and 2010 indoor championshipcrowns at 800m.

Johnson competed for Team USA at the2007 IAAF World Outdoor Championships(where she placed 4th in the 800m heats), andthis year’s IAAF World Indoor Championshipswhere she won the 800m Bronze medal.

Johnson graduated from the University ofCalifornia, Berkeley in 2008, where she was atwo-time NCAA champion at 800m, a five-timeAll-American, and set school 800m recordsindoors (2:03.39) and outdoors (1:59.29). Thelatter mark is the third-fastest in collegiate histo-ry. She attended Canyon High School (CanyonCountry) where she was the 2004 Californiastate high school champion at 800m (2:09.97).

CTRN caught up with Johnson several daysafter her U.S. outdoor victory in Des Moines. Shecalled in from Eugene where she was preparing torace in the Nike Prefontaine Classic.

Alysia Johnson

Women100m (wind: -2.5): 1. Allyson Felix (Santa Clarita) 11.27;200m (wind: +0.6) 2. Shalonda Solomon (Inglewood)22.47; 800m 1. Alysia Johnson (Berkeley) 1:59.87, 2.Maggie Vessey (Soquel) 2:00.43; 1500m 1. Anna Pierce(Mammoth Lakes) 4:13.65, 3. Shannon Rowbury (SanFrancisco) 4:14.41; 5000m 1. Lauren Fleshman(Canyon H.S. ’98/Stanford U. ’03/now in Eugene, OR)15:28.70; 400m Hurdles 1. Nicole Leach (LosAngeles/UCLA ’09) 55.83; High Jump 1. Chaunte Lowe(Templeton, CA native/J.W. North H.S-Riverside ’02)2.05m/6-8.75 AR; Pole Vault 2. Becky Holliday (ChulaVista) 4.60m/15-1; Long Jump 2. Chaunte Lowe6.90m/22-7.75, 3. Brianna Glenn (La Mirada H.S.’98/now in Tucson, AZ) 6.81m/22-4.25; Triple Jump 1.Erica McLain (Menlo Park) 14.18m/46-6.25w; Shot Put1 Jillian Camarena (Woodland H.S./Stanford U. ’04/nowin AZ) 19.13m/62-9.25; Discus Throw 1. BeckyBreisch (Chula Vista) 63.34m/207-10, 3. StephanieBrown Trafton (Galt) 59.98m/196-9; Hammer Throw2. Jessica Cosby (Mission Hills/UCLA ’05) 71.24m/233-9, 3. Britney Henry (Chula Vista) 69.57m/228-3;Javelin Throw 1. Kara Patterson (Chula Vista)66.67m/218-8 AR; Heptathlon 2. Sharon Day (CostaMesa/Cal Poly SLO ’08) 6006.

Men800m 2. Duane Solomon (Los Angeles/USC ’08)1:47.16; 1500m 3. Will Leer (Pomona-Pitzer College’07/now in Eugene, OR) 3:51.63; 3000mSteeplechase 2. Ben Bruce (Cal Poly-SLO ’05/Mt.Carmel H.S.-San Diego ’00/now in Eugene, OR)8:30.87; 5000m 2. Tim Nelson (Liberty Christian H.S.-Palo Cedro ’03/now in Eugene, OR) 13:54.80; 100mHurdles 2. Ryan Wilson (Los Angeles/USC ’03) 13.17;20K Walk 1. John Nunn (Escondido) 1:29:22, 2. TimSeaman (Chula Vista) 1:33:11; High Jump 1. JesseWilliams (USC ’06/now in Eugene, OR) 2.26m/7-5, 2.Tora Harris (Chula Vista) 2.26m/7-5, 3. Jamie Nieto(Chula Vista/Sacramento City College ’96) 2.23m/7-3.75; Pole Vault 2. Derek Miles (Belle Vista H.S.-FairOaks ’91) 5.60m/18-4.5; Long Jump 2. Trevell Quinley(Chula Vista/ Merrill F. West H.S.-Tracy ’01) 8.20m/ 26-11; Discus Throw 3. Jarred Rome (Chula Vista)61.03m/ 200-2; Javelin Throw 1. Sean Furey (SanDiego) 79.86m/262-0, 2. Mike Hazle (Chula Vista)78.91m/258-11; Decathlon 1. Jake Arnold (MariaCarrillo H.S.-Santa Rosa ’02) 8215. s

KARA PATTERSONJavelin

JESSE WILLIAMSHigh Jump

Photos

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USA Outdoor T&F Champs

ASICS Congratulates Kara Patterson on Setting a New AR in the Javelin Throw


San Diego-ImperialTrack & Field

FROM MORGAN SJOGREN

San Diego Summer Track Series #2Channeling the energy of the European sum-mer track circuit, San Diego is now home to itsown summer track series. The San Diego TrackClub puts on the events that are open to allcomers. In the second event of the series onJune 23, recent California State University–SanMarcos graduate and All-American DavidEdwards continued his breakout season, win-ning the mile in 4:13. In the women’s 3K,Kristina Maletz won with a stellar time of10:32.4.

Other notable performances includedDaniel Thomas outleaning Kevin Ottwright,another California State University alum, in the400 with times of 49.22 and 49.48, respective-ly. In the field events, David Pollard won thelong jump and placed third in the high jump.

SD Summer Track Series ChampionshipThe San Diego Summer Track SeriesChampionships were held on July 21 at PatrickHenry HS. The three-meet series, presented bythe San Diego Track Club, attracted a widerange of athletes in their abilities, events, andages (the youngest was 3 years old and the old-est was 69!). The day was highlighted by anupset in the 400 meters when Kevin Ottwright

beat the previous meet’s winner, DanielThomas, in a time of 49.13. Kristina Maletzcontinued her distance dominance with a 17:59victory in the women’s 5000m over JenniferAlbright, who ran 18:41. Shayla Woodhousewas the queen of the field events with her winsin the high jump and long jump, and sixthplace in the 110m hurdles.

Master’s Feature: Sean FaderThis summer, Sean Fader (41, Encinitas) isheating up the masters’ track circuit in the mid-dle distances of 800 and 1500 meters.Originally from Nova Scotia, Canada, Fader ishaving a spectacular return to the track after a2-year lay-off from competition.

At the second race of the San DiegoSummer Track Series, the Team BSK/RunningCenter member ran a 4:54 mile to place sec-ond. His racing has continued to progress andhe lowered his time to a 2:10 800m (in 90ºweather) at the Chuck McMahon Masters’Track Meet at CSU–San Marcos on July 17.The meet featured Southern California’s finestmasters’ track athletes. A link to the completeChuck McMahon meet results can be found onthe San Diego Track Club website: sdtc.com

The week of July 21–24, Fader competedin the Masters’ National Championships inSacramento, running both the 800m and1500m. In the first day of competition, he rana personal best of 2:08 in the 800m. His resultsthis year bode well for his run to qualify for theMaster’s World Championships to be held next

year. Watch for Fader to make a serious mark inthe masters’ Dirt Dog cross country series thisfall. s

David

Kloz

right Sean Fader; upper left vintage SDTC jerseyworn by a lifelong member

CTRN:Were you surprised by your 1:59.43 inthe semi?AJ: No, not at all. I knew that I was in shapeto run fast, and run even faster keeping inmind that it was just a semi. I was able to kindof coast through it. I was excited that I felt thatgood, coasting on my way to a 1:59. In March[at the USA Indoor Championships], comingback from injury, it was a struggle to just run a2:01. I didn’t have any base. But [at USAOutdoors] I knew all that was behind me. Ihad the confidence and strength to race well. Ihope to use it as a stepping stone to WorldChampionships and even Olympics in thefuture.

CTRN: Forgive us for not recalling, but whatwas the injury you had?AJ: I was injured in 2008. It was a stress frac-ture in my foot.

CTRN: That must have been tough in anOlympic year, especially after your success in2007 [when Johnson captured NCAA indoorand outdoor and U.S. outdoor 800m titles andcompeted in the IAAF World OutdoorChamps. –Editor].AJ: Yes, I was in good shape in ’08 before the

injury. But it’s all behind me. I’m just lookingahead.

CTRN: Tell me how the final went in DesMoines. You led for most, or all, of the racedidn’t you? Was that your plan?AJ: Yes, I pretty much led from the gun. Iapproached the race on feel, just like Iapproach everything else. I’m just going to gowith it was my strategy. I knew the workoutswe’d done, what it felt like to run fast and tohold it for 800 meters, so I did that. My strat-egy was to win, nothing else.

CTRN: You’re back in Berkeley now with [Calcoach] Tony Sandoval after a stint at the U.S.Olympic Training Center in Chula Vista whereyou rehabbed the injury, right? Do you findfolks to train with in the Oakland-Berkeleyarea?AJ: Yes, here and there. I spend some time inLos Angeles, as well, where there’s a group thatincludes Lashinda Demus, Micki Barber, andChristine Spence. I think a lot of peoplebelieve it’s a glorious lifestyle and that you just[magically] have it. But you have to make itwork. You have to figure it out. In a collegeprogram, you take for granted all that they’ve

set up for you: facilities, travel, meets. On yourown, you have to figure how you’re going to getfrom place to place, where you’re going to stay,the different camps that you think might bebeneficial for you.

CTRN: What are your goals for the remainderof the season?AJ: Get in some good races. Compete hard,and run fast? [laughs] That’s as simple as it gets.

CTRN: And improve on that PR of 1:59:29that you set in 2007 at the NCAAChampionships in Sacramento, right?AJ: Yes, that’s what the PR is on paper, but Ibelieve my body says it can go faster.

Editor’s Note: After USA Outdoors, and beforeour editorial deadline in mid July, Johnsonscored notable performances at two prestigiousIAAF Diamond League meets. She placed fifthin a tough, international 800m field at thePrefontaine Classic (July 3) in 1:58.84 (a newPR), then walked away with a 1:59.84 victoryat the Avia British Grand Prix meet inGateshead, England a week later.

— Mark Winitz

Alysia Johnson Continued from page 10

CaliforniaTrack&RunningNews presents the September–October 2010

Runner’s Schedule CalendarYOUR COMPLETEGUIDE TO RUNNING,WALKING, TRAIL &MULTI-SPORTS IN CALIFORNIAcontaining events through June 2011!

25,000 Copies Distributed!

Free!Be

rt Whitson

Sean

Burris

You can also find this calendar at www.caltrack.com.

Above: Start of Santa Monica Classic 5K (May 16) which served as the SouthernCalifornia Association's 5K Championship. Five years into the popular race, spectators have come to expect some of the best runners in the area to fight for atop finishing position. Judging from the times turned in by the youth, open, andmasters runners, the depth of talent in the Southern California Association hasnever been stronger.

Left: Open winners Brian Livingston and Barbara Park with race founder PeterAbraham (l-r)

Check inside for infor-mation on:• Running Network 2010 FallShoe Review

• Humboldt Redwoods Marathon,Half Marathon & 5K

• B.A.A. Boston Marathon

14 c t & r n • s e p t e m b e r — o c t o b e r 2 0 1 0

October 10 , SUNFremont: Happy Fish Run for Education 5K, 10K & Kids1/2M, 1/4M (6th), 9am $25, $30 w/T-s, Refrshments, Awards,Prizes & kids activities (kids $10). Central park/Lake Elizabeth-a beautiful park setting. On Your Mark Events, PO Box 1199,Arnold 95223; [email protected]; www.onyour-markevents.com; 209/795-7832

San Luis Obispo: City to the Sea Half Marathon, 5K Run, Cityto the Sea Half Marathon and 5k Run. Point to point racebeginning in downtown San Luis Obispo, running through coun-try roads, and finishing in Pismo Beach. Views of the oceanawait after this flat, fast course. T-shirts, breakfast and finish-ers medal for all that cross the line.

October 16 , SATEl Sobrante: Du the Bears Duathlon and 5K (2mR-19mB-2mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s,$60/$90/$25 after 9/15 w/t-s till gone w/5yr groups and spe-cial awards to Masters and Grand Masters. Old San Pablo DamRd (7301 San Pablo Dam Rd, El Sobrante, CA 94803) 2M runsinside reservoir and bike around a 19 mile loop, 5K Run/Walkinside reservoir. www.wolfpackevents.com, Onlinewww.active.com till 10/13, 510-459-0854.

Gualala: Gualala River Runs 10K, 5K and, 5K Fun Walk, 9 AMin Gualala CA. We offer trophies for Men and Women’s Teams inthe 10K. We award individual trophies for fastest man andwoman and individual medals three deep in 10 age categoriesfor the 5K and 10K runs. The start/finish is Gualala Arts Center,46501 Gualala Road, Gualala, CA 95445. TEAM DISCOUNTS –New in 2010: Team trophies awarded for the fastest times offive team members in the 10K. Register four members and getthe fifth one free. A savings of $30. Team member times countin the individual age categories also. To Register: www.action-network.info or www.theschedule.com or www.active.com-Gualala River Run Action Network Family Resource Centers inGualala and Point Arena, CA produce the event. Funds helpchildren ages 0-5 and over 500 children who attend localschools through our Across the Ages and Culture SubstanceAbuse and Violence Prevention Programs. Bonus Event - Bodiesin Motion Art Contest for children K-12. Winners to beannounced October 9, 5-7 PM at an awards dinner open to thepublic at Gualala Community. Entry is free. Call Action Network,707-884-5413, contest rules and deadlines. Please list theseevents on your club’s website and in your newsletter calendarof events.

DISCLAIMEREvery effort is made to insure the accuracy of the infor-mation provided in the Calendar. However, the publisheris not responsible for errors, omissions or changes madeafter publication. You can save yourself time, money andfrustration by pre-registering for events (especially beforemaking any travel arrangements). You may wish to con-firm by telephone with organizers the date, time and loca-tion just prior to the event.

LISTING YOUR EVENTFor $75, your listing will be in print and online through theevent date. Changes may be made at any time at no addition-al charge. Call 415-472-7223 for information.

ONLINE CALENDARAn up-to-date version of the Calendar can be found online atwww.TheSchedule.com.

© 2010, The Runner’s Schedule. Reproduction in any form is prohibit-ed without consent of the publisher.

September 4, SATSan Mateo: 10K on the Bay, [email protected] ;http://www.10konthebay.org

September 5, SUNBear Valley/Northern CA: Bear Valley Triathlon (600yS-10.5mB-3.25mR)(18th), 10am $65, $75 after 9/3,$185/$220 Relay w/Free BarBQ($10 for non-part.) & Beer!Great Prizes, Awards, T-s. Great race in great scenery; BearValley Lake, Bear Valley Village. On Your Mark Events, PO Box1199, Arnold 95223; [email protected]; www.ony-ourmarkevents.com; 209/795-7832

September 6, MONDavis: Golden Valley Harriers Running Club LABOR-DAYRACE, 8:00 am, 5K, 10K races; 9:30am 1K kid's race; Thecourse winds through the beautiful, flat and fast greenbeltsand bike paths of Davis. All races start and finish at the DavisCommons Shopping Center in fun downtown Davis. Featuringa new, more roomy start this year. $22/25 after August 9th/$27 race day/ kids 1K $15 pre-race and race day. Info:www.goldenvalleyharriers.org REGISTER: www.active.com

September 12, SUNWalnut Creek: Walnut Festival Run 5K, 10K, 8am $30, $35race day. Run Downtown...1st time ever .Tees and refresh-ments. On Your Mark Events, PO Box 1199, Arnold 95223;[email protected]; www.onyourmarkevents.com;209/795-7832

September 18, SATPleasanton: Back to School Scholarship Run 5K, 10K, KidsFun Run(15th), 8:30am $30, $35 after 9/15 w/MonsterGoodie Bags(25+lbs), Great Prizes(Trips, TVs etc), T-s,Refreshments. S hadow Cliff Regional Park. Presented byNCASMC. On Your Mark Events, PO Box 1199, Arnold 95223;[email protected]; www.onyourmarkevents.com;209/795-7832

San Mateo: We've Got Your Back 4.5 Mile Race/2 Mile FunWalk, [email protected] ; http://spinerf.org/race/sf

September 19, SUNPleasanton: Tri for Real (700ydS-19mB-4mR)(17th), 7am$65, $75 after 9/17(if available), Relay $185/$220) w/T-s,Awards, Refreshments, Great Prizes. Shadow Cliffs RegionalPark. The best trophy in California. On Your Mark Events, PO

Box 1199, Arnold 95223; [email protected];www.onyourmarkevents.com; 209/795-7832

Los Gatos: Quicksilver Trail Half Marathon and 10K,http://quicksilver-running.com

September 25, SATOakdale/Escalon/Manteca: The Central Valley TriathlonSprint (500yS-16mB-3.1mR) and Super Sprint(200yS-5mB-1mR), 8am Sprint; $65, $75 after 9/22, Supersprint$55/$65; Relay $185/$220 w/BarBQ & beer ($10 non-part.), T-s, Awards, Raffle Prizes. On Your Mark Events, POBox 1199 Arnold 95223; [email protected];www.onyourmarkevents.com; 209/795-7832

El Sobrante: Fall Showdown 5K, 10K, 1/2 Marathon, 8am$30, $35, $40 w/t-s after 9/18 and race day $35, $40, $45w/t-s till gone w/5yr age groups and special awards to GrandMasters and Masters. Old San Pablo Dam Rd (7301 SanPablo Dam RD, El Sobrante, CA 94803); runs are on the roadnext to the reservoir, the half continues up and over theBriones Reservoir, www.wolfpackevents.com, Onlinewww.active.com till 9/22, 510-459-0854

September 26, SUNOakland: Lake Merritt Joggers & Striders, Fourth SundayRuns 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members.Lake Merritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224, www.lmjs.org

Mountain View: Trailblazer 5K, 10K, 5K/10K USATF certifiedraces & 5K Trail Walk benefit Friends of Stevens Creek Trail.Mostly on Stevens Creek Trail and around Shoreline Park. Freeage-appropriate kids races follow adult events. Free refresh-ments & drawing for participants.

October 3 , SUNSan Francisco: Glide Floss Bridge to Bridge with KFOG,KNBR & The BONE Radio Stations, 6,000 Runners/Walkers,34th Annual, Benefits: Northern California Special Olympics

Merced: Gateway to Yosemite Triathlon (800/400/200yS-24/6/4mB-6/2/1mR)(27th), 8:30am $75, $85 after 10/1-Long, $65/$75-Short, $35/$40-Kids w/T-s, Free BarBQ ($10non-part.), Awards-5Yr age groups, Raffle Prizes. MercedCollege Pool-Pool Swim. On Your Mark Events, PO Box 1199,Arnold 95223; [email protected]; www.onyour-markevents.com; 209/795-7832

Calendar

continued on page 24

Registration postmarked by September 15th: Marathon $55, Half Marathon $50, 5K $25. Complete the entry form, sign the waiver, make your check payable to: HUMBOLDT REDWOODS MARATHON and mail to: HUMBOLDT REDWOODS, P.O. BOX 4989, ARCATA, CA 95518-4989. LATE REGISTRATION $65/60/25. RACE WEEKEND REGISTRATION $70/65/30.

Humboldt Redwoods Marathon, Half Marathon & 5K Marathon Half Marathon 5K Walker-Half Wheelchair For Official Use Only

Last Name

Address

State Zip Code

WAIVER: In consideration of your acceptance of this race entry, I, for myself, my heirs, executors, administrators, and assigns, forever waive, release and discharge any and all rights, demands, claims for damages and causes of suit or action, known or unknown, that I may have against the Six Rivers Running Club, Humboldt Redwoods Marathon, Half Marathon and 5K, the County of Humboldt, Humboldt Redwoods State Park, California Department of Transportation and any and all participating race contributors, sponsors and supporters and the directors, officers, employees and agents of such parties for any and all injuries in any manner arising or resulting from my participation in said race. I attest and verify that I have full knowledge of the risks involved in this race, that I assume those risks, that I will assume and pay my own medical and emergency expenses in the event of an accident, illness or other incapacity regardless of whether I have authorized such expenses and that I am physically fit and sufficiently trained to participate in this race. I grant permission to any and all of the forgoing to free use of my name, voice and/or likeness in any broadcast, advertising and or promotion release related to this event or future Humboldt Redwoods Marathon, Half Marathon and 5K races. Athletes who participate in this competition may be subject to formal drug testing in accordance with U.S. Track & Field rules and IAAF Rule 144.

First Name

City

T-Shirt S M L X Team or Club

Phone

USAT&FNumber

Sex M F Ageon race day

Date of Birth

SignatureALL ENTRANTS MUST SIGN A WAIVER (PARENT/GUARDIAN IF UNDER 18)

Date

your email:

HUMBOLDT REDWOODSMARATHON, HALF MARATHON & 5K

Run beneath California’s tallest and most spectacular trees

• HUMBOLDT REDWOODS STATE PARK, NORTHWESTERN CALIFORNIA

• AVENUE OF THE GIANTS • PAVED, SHADED, FAST

• CERTIFIED AND SANCTIONED-BOSTON QUALIFIER

• HALF MARATHON WALKERS NON-COMPETITIVE DIVISION

• USA TRACK & FIELD PACIFIC ASSOCIATION HALF MARATHON CHAMPIONSHIP IN ALL DIVISIONS

• $2900 PRIZE MONEY AWARDED FOR HALF MARATHON TO PACIFIC ASSOC. MEMBERS ONLY

• $100 PRIZE MONEY FOR THE 1ST MAN & 1ST WOMAN IN THE MARATHON

• BEAUTIFUL COMMEMORATIVE AWARDS ALL RACES

• MARATHON FINISHERS MEDALLIONS • LONG SLEEVE T-SHIRTS, WITH ORIGINAL WILDLIFE ARTwww.redwoodsmarathon.org

race information & online registration

S I X R I V E R S R U N N I N G C L U B9 AM SUNDAY OCTOBER 17, 2010

Partner Sponsor: Save the Redwoods League

Must be registered by Sept. 30th to guarantee t-shirt size on race weekend.

Partner Sponsor

The 759 was designed for the body in motion, unleashing your inner animal. So lace up a pair, scope out your target and let your spirit run wild.

Theunleashing your inner animal. So lace up a pair, ©

2010

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Each season, the overall direction of the footwear industry is revealed in trends. For more than four years,we’ve reported that companies have been lightening up many of their shoes and this continues. The growing

influence of minimalism and “barefoot” running, in conjunction with improved technologies and formulationsof components and refined design, has resulted in more shoes with less structure, lighter weight, and fewermotion-controlling features. Our racing shoe reviews have always looked at shoes that feature the least amountof support, weight, or inhibiting features, but this trend extends deeper than ever into the training shoe catego-ry. A number of high-mileage shoes have also benefitted from this trend, slimming down without compromis-ing their protective cushioning. And there is a shrinking but significant offering of heavier models that cater torunners who need extra cushioning or even more significant structure to counteract overpronation.

Geometry is another significant trend in the design of running shoes. Attention is being focused on more criti-cal midsole shaping, the flare (depth and shape) of flex grooves, the size and positioning of crashpads, and theratio between heel and forefoot heights. Along with these considerations, designers and development teams arecarefully considering the material of each of these elements, appraising their rebound and dampening effects,in addition to their durability and comfort. The results of this focus on geometry can be seen in two types ofofferings: highly engineered models and spare, simplified designs.

These two trends are refining the way that running shoes perform when you take them out on a run, making iteasier than ever to find a shoe perfectly suited to your biomechanical and situational needs.

—Cregg Weinmann, Running Network Footwear Reviewer


In the spring of 1991, it was my great good fortune to meet Emil Zatopek, winner of three Goldsat the 1952 Olympics (5000m, 10,000m, marathon) and two medals in 1948 (Gold in the10,000m and Silver in the 5000m). I was in awe.

After Emil served as our honorary assistant coach at the Ed Adams Invitational in Salinas, mycoaching partner Joe Mangan and I drove him to Carmel, California so he could see the beau-ty of Big Sur. During the drive, there was a twinkle in his eyes as he told us about his friendlyrivalry with Alain Mimoun, who finished second to him in numerous European and Olympicchampionships. It wasn’t until 1956, when Emil had injured himself training for the marathon,that Mimoun was victorious over Emil, and then he waited at the finish line as Zatopek finishedan honorable sixth place.

When I asked Emil how he got started running, he told me that he had needed a new pair ofboots and that was the prize for winning a local 5K race. So in the cold winter of 1944, Zatopekran his first race, won, and was given a new pair of boots—a necessary item in the cold, snowywinter in occupied Czechoslovakia.

The right footwear is a necessary item for all runners, no matter what their level. At theRunning Network LLC, we’re committed to making that search easier for you with this 2010Fall Shoe Review. You don’t have to win a race to get a great shoe—you simply need to visityour local running specialty store and try on a variety of shoes until you find the perfect onefor you. Best wishes!

Larry EderPresident, Running Network LLC

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American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.otfa.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

Club Runningwww.rrca.org/clubrunning

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.healthclubs.com

Greater Long Island Running Club’s Footnoteswww.glirc.org

Latinos Corriendowww.latinoscorriendo.com

MarathonGuide.comwww.marathonguide.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RunOhiowww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

USATF–New England’s Exchange Zonewww.usatfne.org

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer:: Cregg Weinmann ProjectCoordinator/Editor: Christine JohnsonDesigner: Kristen Cerer Proofreader: MargSumner, Red Ink Editorial Services ShoePhotography: Daniel Saldaña, CreggWeinmann Advertising Sales: RunningNetwork 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 2010 Fall Shoe Review is produced independent-ly by Running Network LLC for its partner publica-tions. All shoes reviewed were tested by experienced,competitive runners who were matched to the biome-chanical purpose of each shoe model.

Copyright © 2010 by Running Network LLC. AllRights Reserved. No part of this publication may bestored, copied, or reprinted without prior written per-mission of Running Network LLC.

Running Network LLC and its partner publicationssuggest that, as with all fitness activities, you meetwith a healthcare professional before beginning orchanging your fitness regimen.

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To runners, “Boston” means the Boston Marathon; the adiZero Boston also takes its name from that race. Taking a page fromthe minimalist’s design book, it nestles into the adiZero line, the pure performance range of adidas running. The upper is a thin,open mesh with an internal framework of soft, synthetic suede supports and external overlays at heel and toe. A thin layer offoam at the ankle collar and in the tongue only where the laces tie provides just enough padding to secure the shoe comfort-ably without adding unnecessary weight. The midsole is a resilient chunk of EVA with a surprisingly low-profile feel. The heelis a combination of the effective ForMotion cassette and a substantial crashpad to manage the touchdown. It’s mated to a fore-foot of flexible adiPrene+. The result is an effective performance shoe that withstands the demands of high-mileage training.

“Well cushioned, even for daily training. Not bad in the weight department; light enough for faster running. I’ve been very pleased with theperformance.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13,14,15; Women5–12 • Weight: Men 11.5 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobelboard (heel)

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The original Summon was a yeoman-like neutral shoe that generated a rather neutral response. The Summon 2 looks to changethat with some upgrades and a price reduction. The upper uses a more open mesh—an improvement, to be sure—though it’sjust a bit spare on the ankle collar foam. The fit is secure and overlays are well-placed; in fact, the medial side is shored up,especially at the first metatarsal head, though the tradeoff is that it’s not very bunion-friendly. The midsole is the new BioS-257,Brooks’ reliable foam made eco-friendly without compromising performance. In fact, it’s more responsive than the original for-mulation. The contouring of the foam gives the shoe a much-improved transition through the footstrike and a lower profileappearance. Runners looking for a lightweight, neutral, high-mileage shoe may be well-served by the Summon, honored as ourBest Value.

“Fit well with good support. Very good cushioning, nice responsive toe-off. Pretty light for a high mileage trainer, though a bit heavy for aperformance shoe. A good running shoe, plain and simple.”

Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 6–12• Weight: Men 11.6 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, BioS-257 Strobel board

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The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight,its appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about what-ever you’re willing to throw at it. It’s very neutral—there’s no extra support in the shoe—and it provides plenty of cushion andgreat flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slabof molded EVA that has excellent flexibility. The outersole is minimal (largely exposed EVA) but with carbon rubber in the high-wear areas and a forefoot insert of blown rubber and Superfoam assisting the toe-off. What you get is much more than you seeat first look—so much so, that the Blade-Light earned honors as our Best New Shoe.

“These worked great for me, no matter what kind of running, but especially fast running.”

Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.5 oz.(size 11); Women 8.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Superfoam Strobel board

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The Precision has had a faithful audience through 10 updates and the Precision 11 may be the best yet. The upper is light-weight and the open mesh breathes well. The newly designed eyestay connects to three separate internal straps to cinch theupper where it needs to conform to the foot. A soft, sueded liner wraps the ankle and instep and an Ortholite innersole addscushioning and comfort. The midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an artic-ulated version of the Wave Plate, a re-beveling of the heel, and an additional deflection zone in the midfoot to accommodate avariety of footstrikes and gaits. The outersole has more flex grooves to improve flexibility while maintaining durability in thehigh-wear areas thanks to the carbon rubber. The performance is perfect for fast running—tempo, speedwork, even some longraces—yet durable enough for day-to-day use for the biomechanically efficient, earning it honors as our Best Renovation.

“They fit snug mid-foot and have ample toe room. They feel comfortable and have good cushioning for their light weight.”

Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women6–11 • Weight: Men 11.0 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when lookedat individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit,and ride have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoewherever it reasonably can. The upper is a wide open mesh outer layer with a fine mesh lining. The overlays have beenredesigned, cleverly anchoring the foot to the midsole in a few strategic places while freeing it in the forefoot, providing sup-port while saving weight. The midsole is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alter-ations to the components do improve the transition. The outersole is a bit more flexible and maintains the blown rubber fore-foot/carbon rubber heel that has worked well in this series. Runners will find the 759 to be a consistent and protective high-mileage trainer, which happens to weigh less than one might expect.

“I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materialsare very breathable to help keep my feet dry and cool. They wore well, but the cushioning was about average.”

Updates the 758 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E,4E); Women6–12,13 (2A,B,D) • Weight: Men 11.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,polyurethane Strobel board

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The Pegasus has been updated more than twice as many times as the next-longest model series in this review. That’s a lot ofwork poured into a shoe that continues to reflect the best in materials and know-how. The biggest story of #27 is its weight: It’salmost 5% lighter than last season. The light weight, however, doesn’t undermine its ability to handle the mileage demandedby serious runners. The upper features a routine airmesh with an effective saddle design that secures the midfoot and lines upthe foot over the midsole. The midsole features Cushlon for the first time (replacing the stalwart Phylon). Although there’s abump in price, it matches the bump in value. The outersole—waffle-fill in the forefoot and BRS 1000 in the heel—has excel-lent durability with traction to match. The sum of these parts adds up to one of the best versions yet of the Pegasus.

“They seemed a little snug [on] the first few runs, but I think now I would say they are supportive. The shoes have a lightweight bounce tothem. Very impressed with these shoes—good durability, fit, and cushion.”

Updates the Pegasus+ 26 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women5–12 • Weight: Men 11.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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The Kinvara is the most innovative shoe Saucony has produced this year, and it may well influence its line for some time tocome. The philosophy of “less is more” is on full display here. The upper is a gossamer-like, fine mesh over an open meshliner; the combination is both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard eachside of the Achilles tendon and provide both secure fit and comfort. The midsole is a new EVA compound with more rubber forincreased resilience. An insert of ProGrid Lite in the heel smoothes the touch-down and a tweak to the heel/forefoot ratios—lowering the heel a bit with a generous forefoot—actually improves the overall cushioning as well as provides a more naturalbiomechanical position. Its combination of innovations and its feather-like weight earned the Kinvara honors as our Best Shoein the Performance category.

“Nice, secure fit. No slipping in heel even though it has little structure. Light as a feather, surprising how well they work for daily training.Any reservations I may have had about how light they were have been dispelled by their performance on the road.”

Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 4–13,14,15,16,17; Women 5–12 • Weight: Men 7.7oz. (size 11); Women 6.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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Its light weight places the Ultra Kane squarely in the Performance category, but make no mistake about it: This is a full-featuredmotion stabilizing shoe. The upper takes a cue from their racer, the Ultra Speed, using compression fabric for a skin-tight fitthat flexes just enough to give support while still allowing the foot to move. The midsole is a beefed-up layer of full-length Z-bound over a high-quality EVA. These dual-density inserts sit on top of each other separated by a carbon shank and work as aunit to stabilize overpronation. The outersole—carbon rubber in the high-wear areas with blown rubber in the lateral forefoot—is segmented and pared back to save weight, while providing traction, flexibility, and comfort. Overall, the Ultra Kane bringsstability, cushioning, and performance to runners and triathletes serious about their run.

“Very snug, comfortable, and supportive. Pretty doggone light, especially for the stability and support. Great shoe, I have to say. No realdrawbacks for me.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14,15,16; Women6–11 • Weight: Men 10.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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The Cumulus fills an important role in ASICS’ impressive line of neutral shoes and Round 12 provides the expected quality andcushioning. A larger heel Gel component increases resiliency, and minor changes to the midsole sculpting and outersoleadjustments add stability while refining the transition from heelstrike to toe-off. The ride is much the same as before, just moredialed in. The upper is a nice, open mesh and employs HF-welded supports in the open areas and the logo stripes extend backtoward the top of the heel. Other overlays have been reduced or eliminated in areas that are now better supported by the alter-nate methods. The height of the ankle collar has been lowered to reduce possible irritation but the remaining memory foamconforms well. The interior has a plusher feel and forefoot cushioning has been upgraded by changing the 3⁄4-length SolyteStrobel board to full-length. These modifications and additions result in a better shoe, which is welcome news to Cumulus fans.

“Very secure fit, with plenty of padding—maybe more than needed. These have been reliably well-cushioned since the beginning, and Iappreciate the ride they provide. They are a bit heavy, but that trade-off seems necessary for the cushioning.”

Updates the Gel-Cumulus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15 (D),7–13,14,15 (2E,4E); Women 5–13 (2A,B), 6–13 (D) • Weight: Men 13.5 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, Solyte Strobel board

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The flagship of ASICS’ neutral shoes isn’t what it used to be—it’s better. A men’s size 11 is 5% lighter than last year, the biggestweight loss (0.9 ounces!) among the slimmed-down mid-weight shoes in this review. The upper has retained the stretchy mesh,Biomorphic Fit panels, and asymmetrical lacing, but the individual eyelets have been separated into what ASICS calls DiscreteEyelet Construction to conform to the contours of the foot, improving the fit. The memory foam in the ankle collar has beenupgraded in quality and the collar height is lower to reduce the possibility of irritation. The midline flex grooves on the under-side of the midsole and as well as those in the outersole have been opened to allow the foot to follow a more natural path inits gait—put simply, the shoe flexes better with the foot. The plush ride, weight savings, and outstanding fit earned the Nimbus12 our Best Shoe award in the Neutral category.

“I am new to running, but these shoes really give me the desire to run farther than before. I have never worn any shoes more comfortablethan these.”

Updates the Gel-Nimbus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14,15,16 (D),7–14,15,16 (2E,4E); Women 5–13 (B), 6-13 (2A,D) • Weight: Men 12.6 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, Solyte Strobel board

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The Ghost has evolved on its way to joining the hot-selling Adrenaline GTS as part of Brooks’ Go 2 Series. The upper is a wideopen mesh over a smaller mesh inner layer that moves moisture away and ventilates the foot. The pattern used for the upperhas changed a bit and those nips and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, afair tradeoff for better cushioning and a plusher interior. The biggest improvement is the move to Brooks’ sprung last, which isused in the Glycerin and a few other styles. The profile of the forefoot sweeps up, providing a better transition and more ener-getic toe-off. The midsole is BioMoGo with its durable responsive ride and great flexibility. The HPR outersole and blown rub-ber forefoot are familiar and provide the expected performance: good traction, durability, and a little cushioning for your highmileage. Runners looking for responsive cushioning and durability in a mid-priced, neutral shoe should consider the Ghost.

“These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s.My feet are happy even after 15 miles in them.”

Updates the Ghost 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12(2A,B,D) • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Strobel board

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The Aztrec was an excellent entry-level, neutral trainer that’s now ready to play with the big boys, thanks to some excellentupdating by Reebok. It’ll cost you an additional five bucks, but it’s money well spent. The upper has upgraded foam, improvedtailoring, and a redesigned tongue, all improving fit and comfort. The injection-molded EVA midsole gets some help from theDMX Foam Strobel board, which is now full-length, and the ride is more responsive and quick instead of somewhat spongy asit was before. The flex grooves have been reworked and newly configured DMPRTEK provides its measure of cushion, as wellas durable traction. The heel has a slightly larger outersole pod to improve medial stability, while the lateral side works withthe crashpad to keep the foot from drifting inward. Here, design and execution were accomplished with value remaining frontand center in the designers’ vision.

“This shoe is light, stable, with the right amount of cushioning, [at] a decent price. What’s not to like?”

Updates the Premier Aztrec • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14; Women5–12 • Weight: Men 12.7 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX FoamStrobel board

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The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators, the geometry of the midsole is now more forgiving of the efficiency breakdown that can occur with fatigue.There’s a lateral Shear unit, TPU arches that give a bit on impact and direct the foot from the lateral side, while a convex-shapedmedial midsole prevents the foot from rolling inward. The segmented outersole, flex grooves, and lateral crashpad provideadditional guidance to the foot for improved biomechanical efficiency, while the DMPRTEK outersole offers durable traction anda bit of extra cushioning. In concert, these changes provide a responsive, cushioned ride. The upper employs a stretch meshthat’s a bit more open for coolness and moving moisture. The tongue has been reshaped and softer lining materials used. TheKinetic Fit Panels are now combined with a SmoothFit interior to improve step-in comfort, even with barefoot use. The midfootis supported by the saddle created from the Vector stripes. The result is a responsive, mid-weight, mid-priced success story.

“They felt good from the first time I put them on. There’s a lot of padding around the collar. The toe box has a good amount of wiggle roomfor the tootsies. I felt like I was running (dare I say?) barefoot inside my socks and shoes.”

Updates the Premier Verona KFS 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14;Women 5–11,12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMXFoam Strobel board

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A bit bulkier than last year, the Ride now offers a plusher ride as the midsole features a larger lateral crashpad and forefootinsert. The midsole compound and ProGrid in the heel are durable and provide cushion without mushiness. The upper has asmaller percentage covered with overlays, favoring HF-welded supports in the interior of the forefoot, with fewer spots thatmight irritate. The fit is secure where necessary and there’s no slipping in the heel, thanks to memory foam in the collar. A mois-ture-wicking lining prevents the problems associated with wetness. The outersole has newly configured flex grooves, and whatappears to be a more substantial shank (though this is difficult to ascertain due to the nature and placement of the device) whichhelps keep the foot lined up through the footstrike. The durable carbon rubber heel and the blown rubber forefoot contributetheir well-known strengths to the layers of cushioning, providing a plush ride to the Ride.

“Quite a bit of cushioning, evenly distributed. They felt a bit heavy but they’re protective, I’ll say that much for them. They did a good job.”

Updates the ProGrid Ride 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women5–12 • Weight: Men 13.1 oz. (size 11); Women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board

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Though the name doesn’t indicate it, the Stable Ride is an update to last year’s model. What else is the same, you ask? Themidsole components—including Karhu’s Fulcrum, here in the stability version—and the outersole are essentially the same.There are always tweaks, especially in updated shoes, but they’ve left the cushy ride and good transition unaltered. The upperhas several improvements, primarily for better fit and comfort. The ankle collar and inside heel area have been smoothed outand combine with exterior heel overlays to offer better support. The logo stripes have been scaled down slightly, and thin, indi-vidual HF-welded straps now secure the midfoot to the eyestay to provide support while conforming to the foot. The open fore-foot has been maintained, allowing the foot to spread comfortably. The weight is up slightly, but the stable, cushioned ride andsecure fit may be just what you’re looking for.

“Fit well from toes to ankles. Good stability and cushiness, but the heel felt a little tippy and took some getting used to.”

Updates the Stable Ride • Recommended for: low- to medium-high–arched feet with mild to moderate overpronation • Sizes: Men 8–13,14;Women 6–11 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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The Alchemy continues to be Mizuno’s most consistent motion stabilizing shoe. The midsole now features the AP+ foam for-mulation, adding noticeable responsiveness. The forefoot area of the midsole unit has been slightly broadened for better sta-bility and the midsole sculpting allows better articulation with both the ground and the Wave plate. The medial forefoot flexgrooves in the outersole have been greatly reduced without inhibiting the transition from heel to toe and the outersole has beeneven more differentiated by gender: The women’s lateral forefoot is more flexible, while the men’s is a bit stiffer, accommodat-ing average weight differences. New overlays supporting the eyestay wrap the foot better, while the top lateral eyelet is hingedfor better customization. The interior sports a new sueded material made even more comfortable by the memory foam ankle col-lar. The stability, cushioning, and comfort features make the Alchemy 10 Mizuno’s motion stabilizing MVP.

“It has a very nice balance of padding and ‘feel’ of the road. My foot feels well protected. After 100 miles, these shoes look and feel brandnew. I am pleased to notice that the dark gray collar (lining) around the ankle is a bit more durable than I have seen on most running shoes.”

Updates the Wave Alchemy 9 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E);Women 6–12 (AA,B) • Weight: Men 13.9 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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The 1226 is New Balance’s most performance-oriented motion stabilizing shoe and it updates the 1225 with some reshapingto improve support and secure the midfoot. Cushioning has been optimized by modifying the rubbery heel crashpad, and the1225’s three small rubbery inserts are now a single, dual-winged unit in the lateral midfoot that acts as a crashpad under thefifth metatarsal. Stability has been dialed in with adjustments to the Stability Web shank support, as well as a new iteration ofStabilicore that’s thicker where the forces are greatest and a bit thinner where they’re less. The outersole has been completelyreworked: Flex grooves have been repositioned and there’s a bit more blown rubber in the forefoot that’s die-cut to allow goodflexibility. The fit has also been refined with webbing loops running the length of the eyestay that we found to secure the foot abit better. The result is a stable, well-supported, well-cushioned shoe.

“Initial fit is comfortable and snug. It seems that these have a nicer and softer feel with some ‘squish.’ Remarkably, these don’t have thesame clunky feel that I’ve experienced in previous New Balance stability shoes. It’s a good, comfortable shoe.”

Updates the 1225 • Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16(B,D,2E,4E); Women 6–12 (AA,B,D) • Weight: Men 13.8 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, polyurethane Strobel board

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The Nike Lunar shoes have been a work in progress, leapfrogging innovation with minor modifications and adjustments. TheLunarGlide+ 2 takes the platform and philosophy of the original and refines the final product. The upper has been tailored for abetter fit and a new configuration of Flywire in the midfoot provides support that holds the foot securely so it doesn’t slide aroundinside the open forefoot, a weakness of the initial round. The midsole and ride will be familiar as the Lunarlon foam and compo-nents have been retained in their original form. The outersole is essentially unchanged, providing a good combination of trac-tion and durability. The improvements to the upper, the continued great ride, and the welcome price freeze all contribute to earn-ing the LunarGlide+ 2 honors as our Best Shoe in the Motion Stabilizing category.

“Love the way they fit—nice and smooth, and hug your foot and arch. Super light, springy feeling while I run, but they still have plenty ofcushion and support. The stability of the shoes is good. They cinch up around my foot nicely and hold it in place quite well.”

Updates the LunarGlide+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes:Men 6–13,14,15; Women 5–12 • Weight: Men 12.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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The new IsoShift debuts Pearl Izumi’s new technology called the Graduated Guidance System. This is the most efficient mid-sole geometry that Pearl Izumi has used in a motion stabilizing shoe to date. It keeps the weight down by using a cradle of sec-ond density EVA foam to assist the foot through the gait cycle. The shoe affords plenty of stability with good cushioning thathas a bouncy response. The upper has the seam-free construction the brand is known for, along with HF-welded overlaysadding a touch of support at the top and bottom edges of the eyestay, and sturdier synthetic overlays in the heel and toe. A newoutersole configuration of carbon rubber provides durability and traction. If Pearl Izumi has been a satisfying choice for yourtraining, the IsoShift should be a quality performer for you.

“Fit well; it really secured my foot. Decent cushion, better after a few break-in miles. The stability was about as good as Pearl Izumi hasdone, and it feels a lot lighter.”

Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight:Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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For Puma, the Vectana ushered in a return to a traditional approach to motion stabilizing shoes and Version 2 irons out somebugs while refining its strengths. The fit has been adjusted, in part by tailoring, in part by the rake of the heel, and the shoenow fits true to size (the original ran about a half-size small). The upper—from the stretchy mesh to the memory foam anklecollar—is still very plush, while supportively securing the foot over the midsole. The cushioning is first-rate, thanks to a com-bination of components: mostly EVA and a blend of rubber, but the DuoCell unit in the heel contributes, as do the Ortholiteinnersole and ldCell Strobel board. The M2D (medial second density) extends farther from the arch toward the heel for betterstability. The outersole has increased decoupling in the heel to slow overpronation and more segmentation in the forefoot toprovide better flexibility for toe-off. The net effect is a plush, stable, high-mileage training shoe.

“Love them. My foot is healing and I upped my miles in these shoes—I liked the stability they provided. I put about 150 miles on theseand they still are wearing really well.”

Updates the Vectana • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7.5–13,14; Women5.5–12 • Weight: Men 14.0 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ld Cell Strobelboard

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October 17 , SUNWeott: Humboldt Redwoods Marathon, Half Marathon & 5K,Spectacular courses in Humboldt Redwoods State Park. Runalong the beautiful and famous Avenue of the Giants which ishome to the world's tallest trees. All courses are paved, shad-ed, and fast. The marathon is a certified and sanctioned BostonMarathon qualifier. The half marathon is the USA Track & FieldPacific Association's championship in all divisions. $3000 inprize money awarded to USAT&F Pacific residents in the halfmarathon. $100 in prize money for 1st man and 1st woman inthe marathon, and medals for all finishers. Unique, locally craft-ed commemorative awards in all races. All participants receivea long sleeve t-shirt which features original artwork. Treesinspire strength!

Oakdale/Escalon/Manteca: Central Valley Triathlon (500yS-16mB-3.1mR), (1.5KS-40KB-10KR), 7:30am $75, $85 after10/12- International, $65/$75-Sprint, Relay $200/$230(both)w/T-s, BarBQ, beer , ($10 non-part.), Awards, Raffle Prizes.. OnYour Mark Events, PO Box 1199, Arnold 95223; [email protected]; www.onyourmarkevents.com; 209/795-7832

October 23 , SATBrentwood/Livermore: Los Vaqueros Tarantula Run HalfMarathon,10K, 5K, Kids 1K, 8am-Half, 5K/10K-8:30am $20,$25 after 9/30, $60 Family of 4 ($15 ea addtl) w/T-s, GoodyBag, Awards. The 10K & Half Marathon are hilly; Kellog CreekPicnic area in Los Vaqueros Watershed. On Your Mark Events,PO Box 1199, Arnold 95223; [email protected];www.onyourmarkevents.com; 209/795-7832

Cabo, MX: The UjENA 5K / 10K, is a unique event created byRunner's World magazine founder Bob Anderson. This is a funbut also serious race. Run the 5K or 10K or choose the BobAnderson Challenge - run the 10k at 7:30am and the 5k at9:00am! The unique part is that hundreds of models and pho-tographers from around the world will be running. There is also

a party on the night of each race. Your race number gets youinto the party and the UjENA Jam Expo. (see http://www.ujena-jam.com/ for more info). $1,200 cash prizes awarded at eachlocation. Medals and t-shirts provided to top finishers. Info andsign up at http://www.ujena5k.com/

October 24, SUNOakland: Lake Merritt Joggers & Striders Fourth SundayRuns 5K, 10K, 9am $3 members, $5 non-members. LakeMerritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224www.lmjs.org

October 30, SATConcord: The Fifth Annual Races for Literacy 5K, 10K, 1KKids Races, The races are run on a closed course (Iron HorseTrail) adjacent to the Hilton Concord. Runners receive a freelunch in the Hilton Restaurant and a free Book. The event bene-fits Literacy Programs in Contra Costa County, California. Onlinewww.theschedule.com

October 31, SUNSan Rafael: Marin County Kids Triathlon, http://www.marin-triathlon.com

November 6, SAT Knights Ferry: Salmon Duathlon (5kR-30kB-2.5KR)(14th),9am $45, $50 after 11/4, $85/$95-Relay w/T-s, Free Beer,Awards, Refreshments, Raffle Prizes. Stanislaus River Park-halfway between Oakdale and Sonora. On Your Mark Events, POBox 1199, Arnold 95223; [email protected];www.onyourmarkevents.com; 209/795-7832

Knights Ferry: Salmon 5000 (5K) (14th), 9am $30, $35 after11/4 w/T-s, Awards, Refreshments, & Free Beer. S tanislausRiver Park. On Your Mark Events, PO Box 1199, Arnold 95223;[email protected]; www.onyourmarkevents.com;209/795-7832

November 7, SUN San Francisco: San Francisco Marathon, For more info go to :www.runsf.com

November 21, SUN Vallejo-Mare Island: Return to Mare Island 3.1 Mile Run/Walk(5th), 9am $30, $35 after 11/20,, $15 All students, $70 Familyof 3 w/Awards, T-s,, Refreshments, Raffle Prizes. TouroUniversity (1310 Johnson Ln); scenic run through the Old MareIsland Navy Base including the Admiral’s housing. On Your MarkEvents, PO Box 1199, Arnold 95223;[email protected]; www.onyourmarkevents.com;209/795-7832

November 25, THURS Pinole: Gold Medal Turkey Trot 4 Mile Run, Walk , Stride, 10am $15, $20 race day w/t-shirt, medals to all that participate.Pinole Valley High School: out and back flat course. Sky HighEvents; 510/223-5778; Online TheSchedule.com

November 28, SUNOakland: Lake Merritt Joggers & Striders Fourth FourthSunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members. Lake Merritt, 568 Bellevue Ave, Oakland. Hotline:(510) 644-4224 www.lmjs.org

San Francisco: RUN WILD For A Child 5K & 10K, SanFrancisco Golden Gate Park, 6000 Runners/Walkers, 26thAnnual, Benefits: SF Firefighters Toy Program

December 4, SATSan Ramon: Bah Humbug Run 5K by the City of San Ramon,9am $25, $30 after 12/1 w/Awards 5-yr age groups,Refreshments, Prizes, L/S T-s. Corner of Camino Ramon &Bishop Dr. On Your Mark Events, PO Box 1199, Arnold 95223;[email protected]; www.onyourmarkevents.com

continued from page 14

Your daily updates on the latest in track & �eld, cross country, road racing, and marathon running. Sign up at www.runblogrun.com and get your athletics �x at least 350 days a year. (Hey, we need a break once in a while, too!)

continued on page 26

P A T R I O T S ’ D A Y • M O N D A Y , A P R I L 1 8 , 2 0 1 1

P A T R I O T S ’ D A Y • M O N D A Y , A P R I L 1 8 , 2 0 1 1


December 5, SUNSt. Croix, VI: St. Croix International Marathon (9th),http://virginislandspace.org/stxmarathoninformation.htm, [email protected]

December 12, SUNSan Francisco: Christmas Relays 4x4.46. (37th), 37th AnnualChristmas Relays. 19 divisions. Local USATF team prize money.The runners version of the tail gate party!www.westvalleytc.org

December 25, SATRichmond: Santa’s Christmas Gold Rush 5 Mile Run, Strollor Walk, 10 am $15, $20 race day w/t t-shirt, and medals toall that participate. Courtyard Marriott; out and back coursearound Gold Lake. Sky High Events; 510/223-5778; OnlineTheSchedule.com

December 26, SUNOakland: Lake Merritt Joggers & Striders Fourth SundayRuns 5K, 10K, 9am $3 members, $5 non-members. LakeMerritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224www.lmjs.org

January 1, SUN, 2011Berkeley: Splash and Dash 5M Run, Stride or Walk, 10am$20, $25 race day w/t-s and numerous awards. Sea BreezeDeli-foot of University Ave. (from I-80 take University Avenueoff-ramp. West toward the Bay; course around the beautifulBerkeley Marina and Park. Race numbers not mailed; you willpick them up on race day. Sky High, 4967 Santa Rita Rd, ElSobrante 94803; Online www.TheSchedule.com; 510/223-5778 (7-10 am & pm).

January 29, SAT, 2011Orinda: The Dam Run 5K, 10K, 9am $30, w/t-s after 1/23 andrace day $40 w/t-s till gone w/5yr age groups and specialawards to Grand Masters and Masters. Closed course, begin-ning at the San Pablo Dam boat launch ramp(500 San PabloDam Rd, Orinda) at the San Pablo Reservoir located at theOrinda entrance (not the El Sobrante entrance) to the Reservoir.www.wolfpackevents.com, Online www.active.com till 1/26,510-459-0854.

February 12, SAT, 2011El Sobrante: Du the Three Bears Duathlon and 5K (2mR-19mB-2mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s,$60/$90/$25 after 2/5 w/t-s till gone w/5yr groups and specialawards to Masters and Grand Masters. Old San Pablo Dam Rd(7301 San Pablo Dam Rd, El Sobrante, CA 94803) 2M runsinside reservoir and bike around a 19 mile loop. www.wolf-packevents.com, Online www.active.com till 2/9, 510-459-0854.

March 5, SAT, 2011Cancun, MX: The UjENA 5K / 10K, is a unique event createdby Runner's World magazine founder Bob Anderson. This is afun but also serious race. Run the 5K or 10K or choose the BobAnderson Challenge - run the 10k at 7:30am and the 5k at9:00am! The unique part is that hundreds of models and pho-tographers from around the world will be running. There is alsoa party on the night of each race. Your race number gets youinto the party and the UjENA Jam Expo. (see http://www.ujena-jam.com/ for more info). $1,200 cash prizes awarded at eachlocation. Medals and t-shirts provided to top finishers. Info andsign up at www.ujena5k.com

April 2, SAT, 2011El Sobrante: Du the Golden Bears Duathlon and 5K (3mR-22mB-3mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s,$60/$90/$25 after 3/26 w/t-s till gone w/5yr groups and spe-cial awards to Masters and Grand Masters. San Pablo Damboat launch ramp(500 San Pablo Dam Rd, Orinda) at the SanPablo Reservoir located at the Orinda entrance (not the ElSobrante entrance) to the Reservoir. 3M runs inside reservoirand bike around a 22 mile loop, 5K Run/Walk inside the reser-voir. www.wolfpackevents.com, Online www.active.com till3/30, 510-459-0854.

April 10, SUN, 2011Pescadero: Artichoke Half Marathon, 10K Run/Stride, 9am$30, $35 race day w/t-s and awards to all. Pescadero Exit offHwy One (14M S of Half Moon Bay) Pescadero Road East toStage Road, turn right to Native Son’ s Hall; very scenicout/back level paved road and 3M of trails. Race numbers arenot mailed; you will pick them up on race day. Sky High, 4967Santa Rita Rd, El Sobrante 94803; Onlinewww.TheSchedule.com; 510/223-5778.

June 18, SAT, 2011Puerto Vallerta, MX: The UjENA 5K/10K, is a unique event cre-ated by Runner's World magazine founder Bob Anderson. Thisis a fun but also serious race. Run the 5K or 10K or choose theBob Anderson Challenge - run the 10k at 7:30am and the 5k at9:00am! The unique part is that hundreds of models and pho-tographers from around the world will be running. There is alsoa party on the night of each race. Your race number gets youinto the party and the UjENA Jam Expo. (see http://www.ujena-jam.com/ for more info). $1,200 cash prizes awarded at eachlocation. Medals and t-shirts provided to top finishers. Info andsign up at http://www.ujena5k.com s

continued from page 24

Behind every successful distance runner, or anywell-performing athlete for that matter, you’ll finda coach somewhere in the background. Most of usthink a coach is just there to give us trainingschedules, but that’s a relatively minor part of hisor her role. Running is a healthy, inexpensive ac-tivity that keeps us fit and teaches us self-disci-pline at an age where these valuable lessons willstand us in good stead forever. However, there aremany pitfalls in distance running that we can eas-ily fall into if we blunder along without knowingwhat we are doing—and the younger we are, themore we rely on a coach to help us through ourearly years as distance runners.

Here are some things to look for in your coach.

One of the most important things a coach bringswith him is objectivity. Your coach is your personalsounding board. He listens to you talk about howyou feel, how confident you are about your currentracing fitness, your hopes, ideas, and synthesizesthese thoughts. He does this without having yourpersonal thoughts and feelings interfering with

hard decisions that have to bemade about your training pro-gram. So when a coach rec-ommends that you getmore sleep, or try eatingmore carbohydrates, orslow down your trainingruns, or that you domore stretching inyour cool-down, listento him. He’s seeingthings from an out-side perspective, andis highly likely to beright. A good coachwill also not hesitateto discipline you if youneed it—this is mosteffective, however,when done privatelyand used sparingly.

And yes, a coach is ex-pected to deliver good

training schedules based on sound principles andexperience and should keep up with his reading onrunning training techniques, and attend trainingsessions on new developments. You should be ableto ask your coach about almost anything to do withrunning, from how to tie your shoelaces to whatsort of sports drinks are the best to take.

What’s more, the coach’s schedules should bebased specifically on his knowledge of you, andwhat you need most in your training. A good coachwill take your previous running experience intoconsideration when prescribing your workouts andraces. He’ll look at your goals, how much you’retraining, pace, and recent racing times. You’ll knowthat your coach’s training schedules are sound ifyour team’s injury and illness rate is low. Thismeans he is using proven techniques to make sureyou are not overtraining or overstressing yourself.A good coach should also be there when things gowrong, to do a post mortem and quickly figure outa plan on what to do about it. A coach who demon-strates flexibility in his approach to training, hasyour best interests in mind.

Motivation is one of the coach’s most importantfunctions. A good coach will make you feel confi-dent about your training and racing, will challengeyou to perform better, and make you believe thatyou will perform your best. I’d like to think that Iwitnessed distance running history one Sunday inNew Zealand in 1974, when I had just returned froma training run with John Walker. Walker hadcranked through a hilly 18-miler at just over 5 min-utes per mile, all by himself, leaving the rest of usmiles behind. His coach, Arch Jelley, said to Walker,“Judging from that run, John, I’ve never had a run-ner as fit as you. Keep running like that and you’llbreak 3:50 for the mile in Europe next year.” Walkerlooked at him, saw Jelley’s poker face, and said,“Yeah, you know I think I can do it.” And sureenough, Walker went under 3:50 the following Au-gust 1975 in Göteborg, Sweden.

Finally, one of the most valuable coaching skills isstrategizing, with the athlete, how the race shouldbe run. Beware the coach who says, “Just go out asfast as you can and hang on to the finish.” Unless

you’re the best runner by far in the race, this is ad-vice for a tactical disaster. The coach should takeyour fitness, your competitors, the weather, andthe course into consideration.

A coach then, is a jack-of-all-trades. He’s there ca-joling you to run your intervals faster one day, thencongratulating you on a fine performance the next.Above all else, your coach should want you toenjoy the experience

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: AlexLarsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net.

Twelve-week daily training program can be found at american-trackandfield.com. Visit twitter.com/americantf for daily training updates.

Behind every successful distance runner, or anywell-performing athlete for that matter, you’ll finda coach somewhere in the background. Most of usthink a coach is just there to give us trainingschedules, but that’s a relatively minor part of hisor her role. Running is a healthy, inexpensive ac-tivity that keeps us fit and teaches us self-disci-pline at an age where these valuable lessons willstand us in good stead forever. However, there aremany pitfalls in distance running that we can eas-ily fall into if we blunder along without knowingwhat we are doing—and the younger we are, themore we rely on a coach to help us through ourearly years as distance runners.

Here are some things to look for in your coach.

One of the most important things a coach bringswith him is objectivity. Your coach is your personalsounding board. He listens to you talk about howyou feel, how confident you are about your currentracing fitness, your hopes, ideas, and synthesizesthese thoughts. He does this without having yourpersonal thoughts and feelings interfering with

hard decisions that have to bemade about your training pro-gram. So when a coach rec-ommends that you getmore sleep, or try eatingmore carbohydrates, orslow down your trainingruns, or that you domore stretching inyour cool-down, listento him. He’s seeingthings from an out-side perspective, andis highly likely to beright. A good coachwill also not hesitateto discipline you if youneed it—this is mosteffective, however,when done privatelyand used sparingly.

And yes, a coach is ex-pected to deliver good

training schedules based on sound principles andexperience and should keep up with his reading onrunning training techniques, and attend trainingsessions on new developments. You should be ableto ask your coach about almost anything to do withrunning, from how to tie your shoelaces to whatsort of sports drinks are the best to take.

What’s more, the coach’s schedules should bebased specifically on his knowledge of you, andwhat you need most in your training. A good coachwill take your previous running experience intoconsideration when prescribing your workouts andraces. He’ll look at your goals, how much you’retraining, pace, and recent racing times. You’ll knowthat your coach’s training schedules are sound ifyour team’s injury and illness rate is low. Thismeans he is using proven techniques to make sureyou are not overtraining or overstressing yourself.A good coach should also be there when things gowrong, to do a post mortem and quickly figure outa plan on what to do about it. A coach who demon-strates flexibility in his approach to training, hasyour best interests in mind.

Motivation is one of the coach’s most importantfunctions. A good coach will make you feel confi-dent about your training and racing, will challengeyou to perform better, and make you believe thatyou will perform your best. I’d like to think that Iwitnessed distance running history one Sunday inNew Zealand in 1974, when I had just returned froma training run with John Walker. Walker hadcranked through a hilly 18-miler at just over 5 min-utes per mile, all by himself, leaving the rest of usmiles behind. His coach, Arch Jelley, said to Walker,“Judging from that run, John, I’ve never had a run-ner as fit as you. Keep running like that and you’llbreak 3:50 for the mile in Europe next year.” Walkerlooked at him, saw Jelley’s poker face, and said,“Yeah, you know I think I can do it.” And sureenough, Walker went under 3:50 the following Au-gust 1975 in Göteborg, Sweden.

Finally, one of the most valuable coaching skills isstrategizing, with the athlete, how the race shouldbe run. Beware the coach who says, “Just go out asfast as you can and hang on to the finish.” Unless

you’re the best runner by far in the race, this is ad-vice for a tactical disaster. The coach should takeyour fitness, your competitors, the weather, andthe course into consideration.

A coach then, is a jack-of-all-trades. He’s there ca-joling you to run your intervals faster one day, thencongratulating you on a fine performance the next.Above all else, your coach should want you toenjoy the experience

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: AlexLarsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net.

Twelve-week daily training program can be found at american-trackandfield.com. Visit twitter.com/americantf for daily training updates.

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PacificAssociationLDR

BY MARK WINITZ

Marin Memorial Day 10KPA/USATF 10K ChampionshipKentfield; May 31

Even on a warm Memorial Day holiday morn-ing, fast times were prominent at the 33rd edi-tion of the Marin Memorial Day 10K (former-ly Pacific Sun 10K). 2004 U.S. Olympian KateO’Neill (Albany) made her Pacific AssociationRoad Grand Prix debut a fine one. O’Neill’svictorious time of 33:44 is the third-fastest everat this longtime PA/USATF championship.And only five men have ever run faster herethan James Kipketer who clocked the men’s winin 29:24.

That’s a fine testimonial for a race with awinner’s list that includes Olympians LindaSomers (1993 winner), Maria Trujillo (’95,’96, 2000), Ruth Wysocki (1998), MagdalenaLewy Boulet (2006–08), Dan Grimes (1990),Brian Abshire (1993)—and now Kate O’Neill(2010).

O’Neill finished 21st in the 10,000m atthe Athens Olympic Games in 32:24.04 andowns a 10,000m PR of 31:34.37. But since fin-ishing the 2008 London Marathon as first

American in 2:34:48, she was largely absentfrom the racing scene. An ear fungal affliction,which ultimately required surgery, affected herbalance on runs and may have caused a boutwith tendonitis and a sprained ankle.

Last May, O’Neill, 29, resumed compet-ing and finished 8th overall and secondAmerican at Bay to Breakers. She then enteredthe MMD 10K after hearing about its superborganization (by the Tamalpa Runners) and fastcourse. The popular, mostly flat, and fast routegoes through tidy Marin County neighbor-hoods and over a quiet, suburban bike/pedestri-an path before concluding with three-quartersof a lap on the College of Marin track.

O’Neill had previewed the course the pre-vious day, and her plan was to try to negativesplit by taking advantage of a moderatelydownhill final mile. She didn’t wait that long todisplay her impressive wheels. O’Neill trailedleaders Clara Peterson and Annie Bersagelbefore turning on the throttle and catching theduo at the halfway point.

“I was feeling really good and I knew thatthe [Corte Madera Creek] bike path was com-ing up,” O’Neill said. “I felt that the bike pathwas an opportunity to run fast with no morestreet turns or anything. I felt it would be agood place to make a hard push because I knewthe last downhill mile would feel really good.”

Her tactic was successful. She firstdropped Bersagel, then sped away fromPeterson at about 4 miles and opened a widegap while proceeding to a 33:44 victory.During the 33-year history of the event only

April Powers (33:26/1988, current courserecord) and Robyn Root (33:35/1989) haverun faster.

Bersagel (second, 34:04) caught and out-ran Peterson (third, 34:11) over the last 200meters on the track.

“If Kate hadn’t been there, and I was fight-ing for the win instead of second, I would havehad more drive to hold Annie off,” saidPeterson, who had notched wins at the firstthree 2010 PA/USATF Grand Prix events andbeat Bersagel a few weeks before at the Zippy5K. “But at that point I kind of had a pity partyand let her go.”

O’Neill, who was a three-time NCAArunner-up (cross country, 5000m indoors, and10,000m outdoors) at Yale University, waspleased with her progress back into the racingranks.

“I’m really happy about the race, and Iknow there’s a lot of progress [yet] to be made,”she commented. “I’m really excited to see whatI can do. I feel like I have some missed years inthere with injuries and stuff.”

What’s ahead for O’Neill, who is spon-sored by TeamStrands.com? After a busy sum-mer road racing calendar, she’ll marry formerStanford five-time All-American AdamTenforde, who began a medical internship atKaiser Permanente Medical Hospital/Oaklandin June.

On the men’s side, Kenya’s JamesKipketer entered the race with hopes of better-ing Phillemon Hanneck’s formidable courserecord of 28:45 set in 1994 and collecting a$1,000 CR bonus. But 2007 MMD 10K men’schampion and 2008 runner-up Sergio Reyeshad something to say about that, even thoughhe settled for a bridesmaid spot for the secondtime.

According to the Marin IndependentJournal, Kipketer’s coach, Carl Rose, whocoaches the Berkeley-based Strawberry CanyonTrack Club, advised Kipketer before the race tostay with Reyes for the first kilometer.

“Sergio is a very, very good runner and you don’t take [him] lightly,” Rose told theMarin IJ.

Kipketer, 35, who owns a personal 10Kbest of 27:55, followed instructions. He tookhis cue from Reyes who said that “we justjogged the first half-mile.”

After about a mile, however, the Kenyanrealized that he’d better bump up the pace tohave a chance at the record. He pulled awayfrom a small pack as only Reyes was able to stay

LDR News

Marin Memorial Day 10K Winners: far leftTamalpa’s Kipketer; near left Kate O’Neill

Dave W

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within striking distance.“[Kipketer] would check back over his

shoulder, see me there, and throw in surges,”said Reyes. “I’d respond, but never really gotwithin 10 to 20 meters of him. In the sixthmile, I knew I needed to close the gap to makeit a race on the track, but he was respondingreally well. It was good. He really made mework.”

Holding just a 15-meter lead over Reyes,Kipketer kicked over the last 200 meters on thetrack and reached the finish 39 seconds shy ofthe course record, in 29:24. Reyes followed in29:36, registering his fastest time on thiscourse in three appearances. Chris Chavez(third, 30:15) and Austin Ramos (fourth,30:55) followed.

Reyes and O’Neill each collected a $250share of the $2,900 PA/USATF prize purse asPA/USATF open division individual champi-ons. In addition, Reyes led the ASICS Aggiesto the PA/USATF open men’s team title. TheImpala Racing Team, led by 41-year-oldHolly Hagerman, won the open women’s teamtitle. Hagerman also topped the masterswomen’s field in 36:49.

Jim Sorensen, 43, beat a formidable mas-ters men’s field in a superb 32:57.

“I wanted to run it as a workout at 5:20pace,” said Sorensen, who did that until miles 4and 5 where he slowed to 5:25. Then henoticed Jaime Heilpern (second master,33:17).

“I didn’t know Jaime, but he looked like hemight be a master, so I had to run a 5:03 sixthmile and pulled away from him with a half-mileto go,” Sorensen recounted.

Christine Kennedy, 55, continued her

U.S. age group record pursuits. Her seniorwomen’s win in 39:58 set a pending U.S.W55–59 age group record. (Note: All U.S.records must be validated by USA Track &Field. In 1997, Shirley Matson, age 56 at thetime, turned in a 39:08 at the Pacific Sun 10K,but her mark was not validated.)

In other age division action, 68-year-oldMelody-Anne Schultz’s phenomenal 46:44earned her the PA/USATF super seniors (age60–69) crown and the top age-graded perform-ance of the day (95.7%). Although the IAAFdoes not keep world single-age records, andUSATF no longer keeps official U.S. single-agerecords, Schultz’s time betters the unofficialW68 world single-age 10K record listed by theAssociation of Road Race Statisticians (48:21,Barbara Miller, 2007 Heritage Oaks Bank10K).

“I was surprised because I haven’t done allthat much training and certainly no speedwork,” said Schultz who was injured for aboutsix months last year during which she didn’trun. “Then I was traveling and didn’t get on tothe track with my club [Tamalpa Runners]until a couple of weeks ago. I was really amazedwith my race, especially since overall it was pret-ty comfortable.”

Schultz lives in Ross, one of the fourMarin County cities through which the raceroute runs.

Additional PA/USATF age division cham-pions were: seniors (50–59): Tim O’Rourke,35:15; super seniors (60–69): Jim Gorman,39:27; veterans (70-plus): Hans Schmidt,42:30 and Katie Martin, 58:42.

Over 900 runners participated in theevent, which included a 5K walk/run and youthevents.

Downtown San Rafael MilePA/USATF One Mile Road ChampionshipSan Rafael; June 6

In the summer of 1992, whenthe Pacific Association of TheAthletics Congress (nowPA/USATF) held its inauguralone-mile road championship inSonora, the organization’s LongDistance Running Committeedidn’t quite know what toexpect. Would runners turn outfor the mile event, which wasinfrequently held on asphalt?

They did, in modest num-bers, starting a PA/USATF tra-dition that endures todaythanks to the Tamalpa Runnersand the Downtown San Rafael

Mile which took up the reigns for this champi-onship for the first time this year. The road milechampionship’s colorful history has includedstops in Sonora (1992–94), Sacramento(1996–2002), Davis (2003–06), and Stockton(2007). The championship distributes $2,900in prize money plus PA/USATF Grand Prixpoints to PA/USATF individuals and clubteams in five age divisions. Approximately 300competitors competed in seven separate one-mile races on the USATF-certified course indowntown San Rafael.

Jacob Petralia, 24, of Palo Alto and ClaraPeterson, 26, of San Anselmo captured theoverall men’s and women’s open division titles.Runners who remember Sonora’s ½-mile-out(steadily-but-gradually-uphill) and ½-mile-back (steadily downhill) course found a similarone in San Rafael where the backwards J-shaped course takes runners on a gradually-up,then gradually-down, out-and-back trek overthe last three-quarters of a mile.

Peterson added a fourth win to herresume on the 2010 PA/USATF road circuit byaggressively taking the lead from the gun andholding it for a 4:49 victory. Former StanfordUniversity heptathlete and 2004–05Sacramento Cowtown Marathon championAshley Carroll was second in 4:53. 2007Belmont University (Tennessee) graduateLauren Weaver was third in 4:56. Weaver ledthe ASICS Aggies to the PA/USATF openwomen’s team title.

“I knew the race would be over before Iknew it, so the sooner I hurt, the better. I knewI could hold on,” Peterson said about her race.“I made the decision to commit because in thepast I’ve had problems with giving up a little bitin close races at the end,” she admitted, whiledescribing two disappointing NCAA nationalchampionship runnerup performances as a five-time All-American at Duke University. “Plus[nearby] San Anselmo is my hometown and Igot beat last week [at the Marin Memorial Day10K]. I couldn’t let that happen twice.”

LDR continued from page 29

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Men’s leaders at theDowntown San Rafael Mile Da

ve W

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Dave W

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Christine Kennedy went sub-40 minutes whichage-graded out to 92.5%.

Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1-mile run through Walt Disney World® Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now.

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SouthernCaliforniaAssociationLDR

BY WAYNE JONESS

Santa Monica Classic 5KSCA/USATF 5K Road ChampionshipSanta Monica; May 16

With 6 weeks to recover from the recordbreak-ing 2010 Los Angeles Marathon, USA Track &Field Southern California Association runnersreturned to Santa Monicato run the Association 5Kchampionship race, theSanta Monica Classic 5K.Leading the field wereplenty of familiar facesfrom the local runningscene, first and foremostbeing Brian Livingston(M32), the 2010 10Kchampionship winner, nowclaiming his 2010 5K titlewith a time of 15:17.Livingston brought plentyof joy to his running, aftera difficult Los AngelesMarathon performance.Right behind Livingstonwas the masters 5K cham-pion, Christian Cushing-

Murray (M42), with a time of 15:28.While Livingston and Cushing-Murray

are established local runners, the women’s divi-sion was won by Barbara Parker (F27), a citi-zen of Great Britain who represented her homecountry at the 2008 Beijing Olympics, whereshe competed in the 3000m steeplechase.Parker recently joined The Janes, a USATFElite Athlete Development Club. It was as ateam member of The Janes that Parker crushedthe competition at the Santa Monica event.Parker’s 16:40 finish was well ahead of NathalieHigley (F40) who took second place overalland first masters finish, with a time of 17:29.Like Livingston, Higley continued her streak of

winning local USATF championships. She isnow the 5K and 10K masters champion. USATrack & Field was certainly well-represented atthe Santa Monica Classic, with the top twomen’s and women’s finishers being USATFmembers, as well as being open and masterschamps.

Five years into the popular Santa Monicarace, spectators have come to expect some ofthe best runners in the area to fight for a topfinishing position. What they did not expectwas the sea of florescent green running singletsworn by the Equalizers Track Club. Casual run-ners were astonished to see children a half,

In the open men’s race, Jacob Petraliaimmediately assumed lead duties with AustinRamos in tow as the pair negotiated 800 meters(½ mile) in 2:07, then made the 180° turn atthe turnaround at the top of the hill with 600meters remaining. At that point, Chris Chavezmoved into third.

“No one really wanted to take the pace,”said Petralia (formerly Jacob Evans) who wasemploying his skills honed as a 1:51 half-miler/4:03 miler at Stanford from which hegraduated last year. “I know Austin is competi-tive,” he said about Ramos who was an All-American who had run 13:51 (5000m) atUCLA, “so I really didn’t know what to expect.”

Over the last ¼-mile, Petralia employed aslightly faster kick than Ramos, and finished in

4:12 to Ramos’ 4:13.Chavez was third in 4:14.

The ASICS Aggiesopen men’s team (led byPetralia) narrowly defeatedTransports adidas (headedby Ramos and Chavez) byless than 2 seconds

(unrounded, raw times).PA/USATF has always placed the road

mile championship on the calendar during out-door track season several weeks before the U.S.Outdoor Track & Field Championships toattract middle distance runners from the oval aswell as dedicated road runners. Competitorsfocusing on the track, however, are largelyabsent from the event.

“It’s fun to race actual milers,” Ramos said.“I think this can become an event where seriousmilers compete in the future.”

The PA/USATF Road MileChampionship open division records were bothset in 1996: 4:07 (Jamie Harris) and 4:44(Julia Stamps).

Jim Sorensen, 43, and Valerie Young, 44,

won the masters (40 –49) races. Sorensen’s win-ning time of 4:29 earned him a 89.6% age-graded score, the highest of the day. Sorensen,who is a four-time open division winner at thischampionship (1998, 2003–05) and holds theU.S. age 40–44 records for the outdoor mile(4:04.98) and outdoor 1500m (3:44.06), over-took Jamie Heilpern (second, 4:39) halfwaythrough the race for the victory.

“I was running for the win, not worryingtoo much about time at this point,” saidSorensen, who won the masters mile at thePortland Track Festival the following weekendin 4:14.47.

Young, who said she dedicated her race toher recently deceased father, narrowly out-kicked her longtime training partnerMagdalena Visser, as both were timed in 5:19.

Sarah Tabbutt, 51, won the seniorwomen’s (50–59) race in a superb 5:39. Her89.3% age-graded score was the highest amongall women on the day. Tim O’Rourke, 52, cap-tured the senior men’s victory in 4:58.Additional PA/USATF age-division champi-ons: super seniors (60–69): Jim Gorman, 61,5:32, and Maggie Filmore, 60, 6:43; veterans(70-plus): Hans Schmid, 70, 5:58, and DinaKovash, 71, 12:03. s

continues on page 34

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Downtown San RafaelMile featured seven sep-arate one-mile races.

Bert Whitson

A cross country team’s success is largely determined in the training and socialization process that takes place be-fore the races. When we consider that cross country is a team event, with only one person who can win, team rac-ing strategies are critical. Teams that train together and learn the importance of working together have moresuccess than teams that are developed as individuals. And this attitude is developed in training as the team learnsto run together and support each other.

There are a number of valuable lifelong lessons that cross country running will instill in team members, ranging fromworking together and helping people who are struggling, to realizing that a team is only as strong as its weakestmember.

Saucony team runner Molly Huddle, 2008 U.S. 10,000 meters champion, who ran for the U.S. team at lastyear’s World Cross Country Championships, emphasizes the importance and influence of being part of theteam. She says, “I would tell high school runners to relish the team experience if they can, because ifyou’re lucky enough to have a solid team, it is the best part of running cross country. Running for the restof the team is a great motivator to get the best race out of yourself and have fun at the same time!”

Molly tells how her strong team spirit helped her in the World Champs. She says, “World Cross is a con-fusing and exciting experience but definitely one of the coolest races out there. It’s hard to know who toaim for and everyone up front is intimidatingly fast! But I kept my head in the race by thinking of the goalof the team medal and knowing whereabouts I’d have to finish and which countries I had pass for us toscore low enough to get it.”

How do coaches prepare their teams to think like a team? Having the runners warm up and cool down to-gether, do their long training runs together, travel to meets together, and socialize are great ways to bring themtogether. The community college team that I coached was by far the largest in our Northwest conference (we had45 runners!) and usually placed in the last few teams in the competition. But my runners would always stay by thefinish and cheer their teammates on, including one girl who was always last by several minutes. Runners from otherteams would always gawk at our team when they did this, but I can proudly say that my team had the best spirit,regardless of their performance.

Saucony team runner and 2008 Olympic marathoner Magdalena Lewy Boulet sums it up nicely when she advises highschool cross country runners. “My strongest recommendation is that when preparing to race cross country, an ath-lete should incorporate training on grass, dirt, and hills. It’s important to train on the same surface you will race.But mainly, have fun with it. It’s a great sport and you have an opportunity to be a part of a team, so have a goodtime with your teammates!”

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: Alex Larsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net. Twelve-week daily training program can be found at american-trackandfield.com.

Visit twitter.com/americantf for daily training updates.



San Diego-Imperial Association LDR Report

BY MORGAN SJOGREN

Scripps Ranch Old Pros 10KLake Miramar; July 4

Although summer is generally a time-off forserious road racing, the Scripps Ranch Old Pros

10K on July 4 tends to bring out San Diego’sfinest to its fast course around Lake Miramar.This year’s race was won by Nazario Romero,the 2009 Dirt Dog champion, in a time of30:50. Hector Hernandez finished second in31:22, and 16-year-old Alex Smith finishedjust behind in 31:23.

The women’s race featured an extremelydeep field as five women broke 35 minutes.Former Columbia University standout LorettaKilmer dominated the women’s field in a stel-lar time of 33:37. Triathlete and Dirt Dog divaLeslie Paterson finished second in 34:27, withthird place captured by K.C. Meehan in 34:41.

third, or even a fourth their age running the 5Krace with the confidence and smooth stride ofseasoned competitors. It was a family affair, aswell, and top masters runner Christian Cushing-Murray had no less than three children compet-ing, including daughters Jessica (age 13) 18:54,and Rebecca (age 8) 22:16, and son Zachary(age 12) 20:30. Rebecca Cushing-Murray fol-lowed her dad’s lead and took first place in thegirls’ 12–13 age group category. Miguel Bautista(13) 16:40, also from the Equalizers, won theboys’ 12–13 age group, but right behind him wasAnthony Palazzo (12) 17:17, son of Equalizers’coach Jerry Palazzo. Equalizer runner SydneyTullai (age 11) ran 19:01 to win the 11-and-younger girls’ division, and Phillip Rocha (age11) of the So Cal Roadrunners ran 18:11 to takethe boys’ division.

While a total of six teams competed in theSanta Monica Classic 5K, the highest teamscore went to the Equalizers Track Club, withan astonishing average age-graded score of86.5% for the five fastest runners from thisamazing team. Judging from the times turnedin by the youth, open, and masters runners, thedepth of talent in the Southern CaliforniaAssociation has never been stronger.

Overall OpenWinnersBarbara Parker,16:40 (F27); BrianLivingston, 15:17(M32)Overall MastersWinners Nathalie Higley,17:29 (F40);Christian Cushing-Murray, 15:28(M42)Youth Division(11 & Younger)Sydney Tullai,19:01 (F11);Phillip Rocha,18:11 (M11)Youth Division(12–13) Rebecca Cushing-

Murray, 18:54 (F13); Miguel Bautista, 16:40 (M13) s

Semana Nautica 15K Delivers Fast Times with Small Town CharmGoleta; July 4

For the second year in a row, the USA Track &Field Southern California Association RoadRunning Grand Prix series headed north to theSanta Barbara/Goleta area for the SemanaNautica 15K. July 4th road races have becomecommonplace throughout the Southland, butthe unique Semana Nautica race offers some-thing special for all runners: the rare 15K race,run mostly along the beautiful Maria Ygnacioand Atascadero Creek bike paths. This event isone of the smaller races in the Road RunningGrand Prix, typically bringing in 300 to 350runners, with a distinctly “old school” presenta-tion. Runners pass over mile and kilometermarkers freshly chalked on the road. The accu-rate timing is still done by hand, and the post-race awards ceremony at San Marcos HighSchool feels a bit like a class reunion. And, likelast year, perfect running weather descendeddown the Southern California coastline, withthe marine layer leaving runners cool and com-fortable in the early morning hours.

Leading the USATF runners across thefinish line was Gilbert Salazar (M37), with atime of 51:29. Local hero Chrystee Bradley

(F39), of the Santa Barbara AthleticAssociation, won the women’s division, com-fortably breaking the one-hour mark with atime of 59:21. In the masters’ division, RayKnerr (M50) clocked in at 55:25, and RosalvaBonilla (F47) ran 1:02:22, taking more thantwo minutes off her 2009 time.

John Araujo (M52), of Team RunnersHigh, quietly took second place in his age-group with a 58:37 finish, but he accomplishedmore on Sunday morning than taking home aSilver medal: John now leads in overall GrandPrix scoring. More significantly, Araujo andMichael Berger (M53) 1:14:29, of Track ClubL.A., are the first two runners to complete thefive race minimum for end-of-year Grand Prixprizes and awards. John finished third overall inthe 2009 Grand Prix, and is well positioned fora top finish in 2010.

In the team competition, Track Club L.A.performed well, with most members takingage-group awards at the race, and TCLA runnerMeredith Coulibaly (F31) 1:01:03, finishingsecond overall, following Chrystee Bradleyand just ahead of Rosalva Bonilla. TCLA,coached by open athletics vice president EricBarron, is clearly in the hunt to win the RoadRunning Grand Prix team championship forthe second year in the row. After the SemanaNautica 15K, TCLA leads in the team scoring,and is the only team to compete in all fiveGrand Prix races, already qualifying for a shot atthe traveling Road Running Grand PrixChampionship cup.

The Santa Barbara Athletic Associationalso scored well in the holiday race, includingthe winning performance by Chrystee Bradley.Pending some recent membership changes byUSATF members joining the SBAA, the SantaBarbara club may yet outscore TCLA in theteam competition for the Semana Nautica 15K,though they will have to compete in all theremaining Grand Prix events to catch up withthe top teams.

Overall Open WinnersChrystee Bradley, 59:21 (F39); Gilbert Salazar, 51:29 (M37)Overall Masters Winners Rosalva Bonilla, 1:02:22 (F47); Ray Knerr, 55:25 (M50) s

David

Kloz

K.C. Meehan (show here at the Carlsbad 5000)impressed at Scripps Ranch, finishing 3rd.

Santa Monica Classic Youth Winners front (l-r)Sydney Tullai, Miguel Bautista, and RebeccaCushing-Murray; back (l-r) Bob Larsen andWayne Joness, LDR committee members

Sean

Burris


Miracles HappenOne Runner’s Journey Back to the Sport He Loves

BY MARK WINITZ

Journal Entry #8, July 2010A short journal this time about several of myfavorite subjects: volunteering, charitableendeavors, of course track & field/running—and miracles.

Yes, I’m still very much in the running“game,” even though my personal miracle hasn’thappened yet. I’m still patiently convincing mybionic, artificial hip at 3½-years-old to adoptthe rest of my 60-year-old body’s longtime pas-sion for distance running. But I can’t exactly saythat I’m waiting for a return to the sport I love.That’s because I never left it. Daily, I’m remind-ed of the significant turns of fate—I’ll call themsmall miracles—that have allowed me to initial-ly discover my sport and remain entrenched init, recreationally and professionally, 3½ decadeslater.

In the mid 1970s, Runner’s World founderand then-publisher Bob Anderson hired me asa copywriter/editor at World Publications whenit was headquartered in Mountain View. It wasmy first job in the sport when I was still a col-lege undergraduate at San Francisco Statestudying English with an aim of being a writer.Bob and his RW associates at the time (JoeHenderson, Amby Burfoot, and others) literal-ly introduced me to the world of running.(Larry Eder, publisher of CTRN and numerousother running and track publications, alsoemerged from RW, arriving in the early ’80s.)

One lucky opportunity followed another,leading to my eventual full-time career in thesport as a freelance writer, race consultant, andpublicist, and elite athlete recruiter/coordinatorfor major road races. A miracle? In a sport thatsupports relatively few professionals, I’m grate-ful to have beaten the odds.

Early on, I also made it my business—rather, my pleasure—to volunteer in our sport.As the chair of Pacific Association/USATF’sLong Distance Running Committee for 6½years, I experienced the satisfaction of nurtur-ing competitive racing circuits for runners of allabilities (and from which U.S. champions andOlympians regularly emerge). As the founderand chair of the short-lived Team USAMonterey Bay, I learned the challenges of gar-nering financial support for training centers

that develop our elite runners of the future. Asa member of several USATF national commit-tees and the secretary of the organization’sMen’s LDR Committee, I find satisfaction byparticipating in our sport’s governance.

Last, but not least, serving as a USATFcertified official allows me the opportunity toclosely participate in running events at times(like now) when I can’t toe the starting line. Ididn’t begin officiating in the early 1990sbecause I planned a day in the future when Iwouldn’t be able to race. Few runners makethose kind of plans. But I’m glad that fate—inthe name of a longtime official named GeorgeKleeman—convinced me to take the plungewhen he founded a program that certifiesUSATF officials specifically for long distancerunning (roads and cross country, trails andultras). Since then, I’ve officiated at numerousLDR events and currently serve as PA/USATF’sLDR officials coordinator. It’s purely a volun-teer activity.

Early this year, I added an official’s special-ty that allows me to officiate at track & fieldevents. It’s an easy process, similar to obtainingan LDR officials cert. You attend a one-dayclass and take an open book “test” that reviewsyour knowledge of USATF rules.

Last July, I served as an official at theUSATF National Club Track & FieldChampionships, my first track & field event inthat capacity. It was an enlightening experiencethat I won’t soon forget. In fact, I left SanFrancisco State University’s Cox Stadium at theend of the day with the same “PA” (personalachievement) glow I used to get after registeringa good race.

I was one of 43 PA/USATF officials whoworked the 2-day meet. My assignment was asa Marshal for the men’s and women’s discusthrow and javelin competitions. What do Iknow about the throwing events? Not muchoutside of a surface knowledge from occasional-ly covering these events as part of my track &field journalistic responsibilities. But I wasassigned to an on-the-job mentor, Bill Hawkes,who provided veteran guidance.

During the process, I gained a new appre-ciation for throwers (a generally neglectedbreed) and for track & field officials (an envi-ronmentally threatened species that needs newdescendants).

Had I noticed before that officials workingthe field in the throws are athletes in their ownright? No. But they are exceedingly speedy andagile—tracking and sometimes dodging imple-ments descending at high speeds. Plus, they are

generally strong—spotting, lifting, and moving16-pound shots, 4½-pound discuses, and 8½-foot-long javelins numerous times during acompetition.

Had I noticed before that the digital, elec-tronic age had, finally, descended upon thethrows after being limited to the track eventsfor years? No. At the Club Championships,officials expertly used a nifty laser beam meas-uring device to quickly and efficiently measurethrows. No more tape measures!

Just as on the roads, track officiating canhave its lighter moments. At one point, severalof the male javelin throwers (no doubt noticingmy distance runner’s physique) jokingly askedme if I could get one of their heavily built spear-throwing cohorts into the steeplechase.Evidently, the athlete’s club needed more point-scorers. I said, “Maybe, but there’s no heavy-weight division in that event.”

My general impressions about my firstUSATF Club Track & Field Championships?They’re one of the best-kept secrets in the sport.The meet brings a vital element of team com-petition to the track, which is generally absentin domestic post-collegiate competition. Andthe Pacific Association did a superb job of host-ing the meet. But the event suffers from lack ofparticipation and visibility. Athletes represent-ing 33 clubs from around the nation competedin this year’s meet, only a small fraction of themany USATF-affiliated clubs. The turnout wasparticularly disappointing—but explainable—among PA/USATF clubs. PA/USATF has astrong club system, but its adult athletic clubsare largely LDR-focused. The meet tends todraw a bigger turnout when it takes place onthe East Coast where more clubs are multiple-event-oriented.

Perhaps USATF needs to examine alterna-tive ways to score the team competition so clubscan maximize points in the events where theirclub is primarily focused. This might meanincorporating club champion scoring “cate-gories” (for example, distances, sprints, fieldevents, etc.) with club champions emergingfrom each category, in addition to an overallclub champion.

This year, Norfolk Real Deal Track Club(Virginia Association) emerged as the women’sUSATF club champion. Central Park TrackClub New Balance (Metropolitan Association)topped the men’s competition. AmongCalifornians, Amy Haapanen (Manteca/Gol-den West Athletics Club/Nor Cal Throwers) seta new meet record in the women’s hammerthrow of 62.43m/204-10.

For complete results about the USATFThis article is not intended to provide medical or rehabilitative advice of any sort. Please consult with your doctors and physical therapists about your own medical situation. Continued on page 38


Race Walking SCA Race WalkRoundup

FROM PEDRO SANTONISCA RW CHAIR

The 15K National Masters’ Championship,held on May 16 at Riverside’s Fairmount Parkand hosted by the Inland Empire Racewalkers,highlighted the May–June calendar for race-walkers in Southern California. 49 walkers whorepresented 13 states—the largest turnout inthe race’s history—encountered cool tempera-tures (about 58º) and an overcast sky when therace got under way at 7:30 a.m. These condi-tions remained for the entire morning, much tothe delight of athletes and spectators, alike.

Overall winners were San Diego’s TimSeaman, and Cape Creek’s (Arizona) VickiPritchard. Tim pretty much walked the entirerace all by himself on his way to a 1:06:36.Although he felt he started a bit too fast, Timwas nonetheless pleased with his performancebecause his surgically-repaired hip had givenhim some trouble at the 20K World Cup Trialsheld in Long Island in April. Yet thanks to hismedical team, Tim had not felt any discomfortin the 2 weeks or so prior to the 15K, so he wasencouraged by his ability to race without pain.Vicki’s 1:34:54 allowed her to edge out herclose friend and training partner DawnTenney. They went neck-and-neck for much of

the race, and the outcome was not decided untilthe final straightway when Vicki edged outDawn in a near-photo finish.

The 15K also had a particularly competi-tive men’s 60–64 age-group. In his Riversidedebut, Wooster, Ohio resident Chris Schmidclocked an impressive 1:19:36, which age-grad-ed out to 90.79%. Chris had competed inFebruary’s 50K National Championships inSurprise, Arizona, but recovering from thatevent proved more difficult than expected, andhe therefore limited himself to what he charac-terized as “maintenance training.” On race day,however, Chris felt good, pushed hard duringthe last two loops, and managed to negative-split. Two other Riverside veterans—NorthCarolina’s Andrew Smith and Utah’s NormFrable—turned in strong performances as theirtimes age-graded out to 85.09% and 85.12%,respectively. Andrew, in his fourth Riversideappearance, walked a 1:22:24, a 2-minute and27-second improvement from his previousfastest time on this course. Likewise, Norm’s1:25:49 marked a rebound from a less-than-stellar 2009 race, as he cut nearly 4 minutesfrom his time last year.

The 15K had another particularly interest-ing storyline: It marked the California debut ofone of the newest members of Tim’s team(Champions International). Orlando, Floridaresident Yandi Alvarez, a former nationalchampion in Cuba (with a 20K personal best of1:25:46), defected in 2001 when Mexico Cityhosted the Semana Internacional de Caminata.

After a 5-year layoff during which he gained asignificant amount of weight, Yandi’s competi-tive juices began to flow and he joinedChampions International. He came out westfor 10 days of training and set as his goal for therace to walk a competitive 10K. Yandi clockeda more-than-respectable 49 minutes, and thencruised the final 5K to finish in 1:17. We willhopefully see even better results from Yandi inthe future as he rounds into top shape.

The 5K that followed the 15K (and whichalso served as the West Region 5K champi-onship) witnessed a superb performance fromone of the newest members of both theSoutheastern Pennsylvania Athletic Club(SPAC) and the Power Bar Elite Team, Brea’sJosé Moncada. In need of a qualifying time forthe June 2010 USATF outdoor nationals 20Kchampionships (he could do so with a sub23:30 5K), José clocked a 22:26, and in theprocess smashed his former personal best by 1minute and 24 seconds. He then set another PRat the USATF 20K (he finished in 1:38:21),and is now looking forward to finishing out hislast 2 years of college on the East Coast. As ofthis writing it looks as if José will head to the so-called City of Brotherly Love and attend LaSalleUniversity, which awarded him an academicscholarship. The move should benefit his race-walking goals because he will be able to trainunder the personal guidance of his coach atSPAC, Ed Richardson. Good luck in all yourendeavors, José!

The June calendar included the SeniorOlympics track 5K and road 10K, as well as theJim Bush Open SCA Championship track 5K.But since work (which I extended into a vaca-tion) took me out of the country for the greaterpart of the month, and with the deadline forthe column fast approaching, I have little

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Upper right M60–64 Chris Schmid of Ohio clocked an age-graded 90.79% (1:19.36). Below Start ofthe National Masters’ 15K Race Walk. Overall winner Tim Seaman (#498) is far right.


Race Walking continued from p37

Miracles Happen from p36PA Race WalkingReport

FROM ART KLEINPA RACE WALK CHAIR

2010 Grand Prix Series The second race in the 2010 PA Grand Prix,the Open Track & Field Championship, washeld on May 30 at the College of San Mateo.Prior to the 5000m race walk, a non-GrandPrix 3000m race was conducted resulting inTyler Sorensen, age 16, setting an intermedi-ate boys’ age-group USATF national record inthe race walk of 12:16.7. In the combinedmen’s/women’s 5000m, Nicolette Sorensen,14, dominated all with her speed and grace tofinish first. Several other outstanding PAyouth followed her around the track, passingall the masters’ women save one: LouiseWalters. Displaying grit and determination,Louise not only came in second, but set a70–74 age-group record of 31:29.97 in theprocess.

Men1. Kevin Killingsworth, MRW, 28:05.59; 2. Alex Price, PRO,29:21.87; 3. James Beckett, MRW, 30:20.98; 4. Ron Walters,SRW, 33:54.61; 5. Garland Murphy, MRW, 37:54.73.Women1. Nicolette Sorensen, DVTC, 28:00.12; 2. Louise Walters, SRW,31:29.97; 3. Caitlin Palacio, LSI Sprint, 31:33.57; 4. Lila Haba,LSI Sprint, 31:40.41; 5. Jade Corral, LSI Sprint, 34:55.79; 6.Diana Rossman, SCTC, 35:07.91; 7. Marge Garnero,MPWWWC, 35:47.94; 8. Susan Porth, MRW, 36:13.56; 9.Shirley Dockstader, MRW, 36:19.41; 10. Jeanne Olsen, Impala,38:51.12Judges: Laura Cribbins, (Nat’l) Chief Judge; Ann Gerhardt(Master), Becky Klein (Master), Sandy Backer (Assn), LiesbethMathieu (Assn)

The third race in the Grand Prix, the 1-MileChampionship, was held on June 20 at theSoquel HS. Once again in this combined race,the youth showed poise in the head-to-headcompetition.

Men1. Alex Price, 28, PRO, 8:09; 2. Joseph Berendt, 54, Sierra,8:57; 3. Steve Popell, 7, unattached, 10:27.Women1. Susan Armenta, 36, NBSV, 7:19; 2. Caitlin Palacio, 12, LSI,8:14; 3. Lila Haba, 14, LSI, 8:44; 4. Leslie Sokol, 52, SCTC,8:48; 5. Nicolle Goldman, 51, Sierra, 9:44; 6. Jade Corral, 14,LSI, 9:46; 7. Diana Rossman-Gomez, 43, SCTC, 10:09; 8. ChrisEverman, 57, Sierra, 13:24.Judges: Beth Price (Nat’l), Chief Judge; Jon Price (Nat’l), ArtKlein (Nat’l), Laura Cribbins (Nat’l), Ajay Padgaonkar (Assn)

Additional HighlightsWhat a wonderful year Tyler Sorenson is hav-ing! He finished first in the Junior Men’s 10Krace walk at the Penn Relays. He came in firstin the qualifier for the World Youth Olympics.Then he represented the U.S. at the IAAFteam competition in Mexico. On returningfrom the World Cup, Tyler learned that he wasselected as one of 20 U.S. athletes participat-ing in the cultural learning and competitionexperience associated with the WYO. He is thetop 16-year-old junior race walker in thecountry. Besides the local races, Tyler’s sisterNicolette Sorenson has also made her markon the national scene, finishing first at theJunior Nationals Women’s 10K race walk inher first time at this meet.

Another youth walker, Lila Haba (Silvermedalist at the Junior Olympics in 2008 andBronze in 2009) competed as the youngestathlete at the West Region/National Masters15K Championship on May 16 in Riverside.She finished in the middle of the pack in a racethat is five times the distance of the races nor-mally associated with 14-year-olds.

Louise Walters also competed in that15K. She slashed another 70–74 record by fin-ishing in 1:39:11. This was an improvement ofmore than 31⁄2 minutes over the previous recordset in 2006. Three additional walkers from thePA (MJ Baglin, Ron Walters, and JamesBeckett) also tested their mettle in this raceagainst top masters’ walkers from all over thecountry. s

2010 PA USATF Racewalk Grand Prix Schedule

TBD, Sept PA 20K RW Championship MLK Jr Reg. Shoreline Park There may also be concurrent races at 5K and 10K. Oakland

10/10, Sun tent Western Region & PA Championship - 10K Carmichael/SacramentoContact SRW, Joe Berendt, [email protected]

Club T&F Champs, go to usatf.org/events/2010/USATFClubTFChampionships

For more about becoming a certifiedUSATF official, visit usatf.org/groups/Officials

Miracle Story of the Month: Last July,18-year-old Rebekah Bunger of Napa ran sixhours and covered 32.37 miles on a treadmillat the Healthquest Fitness Center in Napa.During the run, she raised $1,500 from walk-in traffic for the Dick Beardsley Foundation, anonprofit organization aimed at educatingchildren and young adults about the benefits ofactive, healthy, chemically-free lifestyles.Bunger competed in cross country and track &field for Napa High School where she nowserves as an assistant coach. She currentlyattends Napa Valley College.

I’ve mentioned Beardsley, the all-timefifth fastest U.S. male marathoner (2:08:54),in this column before. Dick is living proof thatmiracles do happen. After retiring from run-ning, he had a series of near-fatal accidents thatleft him addicted to painkillers—an addictionthat he eventually overcame. Today, he’s aninspiring motivational speaker.

“The numerous times I’ve heard Dickspeak [at the Napa Valley Marathon] have beenreally inspiring,” Bunger said. “His foundationhas helped people all over the country. And asa candidate for Miss California USA 2011, I’min a position to impact people’s lives as well.”

Bunger, who is currently serving as MissNapa Valley 2010 and who, inspired byBeardsley, aims to qualify for the 2012 BostonMarathon, said she wants to help people livehealthier lives so they can live longer. For moreabout the Dick Beardsley Foundation, go tohttp://dickbeardsleyfoundation.org.

Make sure to catch my previous MiraclesHappen journal entries on the CTRN websiteat caltrack.com. Send me your own running-related miracle stories and I’ll try to mentionthem here in future journals.

Mark Wi ni t z started this diary to chronicle hisreturn to running following hip replacement sur-gery in January 2007 and a heart attack in May2008. He named it Miracles Happen because hebelieves that somehow they do. You can contactMark with your comments or your own stories at650.948.0618 or at [email protected].

choice but to skip over the efforts of all com-petitors. I promise, though, to make it up in thefuture.

15K National Masters Championship ResultsAge Div Winners & CaliforniansWOMEN 40–44 1. Lorraine Berger, 44, 2:05:08 (Mesa,AZ/World Class RW). 45–49 1. Rebecca Garson, 45, 1:48:22(Afton, VA/World Class RW). 50–54 1. Vicki Pritchard, 51,1:34:56 (Cave Creek, AZ/World Class RW); 4. Carol Alexander,50, 1:53:12 (Fullerton, CA/World Class RW). 55-59 1. JennyDean, 58, 2:11:48 (Yucaipa, CA/Inland Empire RW). 60–64 1.

Mary Baglin, 63, 1:40:33 (Reno, NV/Pacific RW). 65–69 1. EllieKallal, 66, 1:40:39 (Scottsdale, AZ/AzTech Racing); 2. JoleneSteigerwalt, 66, 1:44:24 (San Diego, CA/So Cal TC). 70–74 1.Louise Walters, 70, 1:39:11 (Nipomo, CA/Sierra RW); 2. JoanMcIntyre, 73, 2:04:31 (Los Alamitos, CA/Easy Striders WC).80–84 1. Claire Elkins, 80, 2:23:46 (Surprise, AZ/World ClassRW).

MEN 35–39 1. Tim Seaman, 38, 1:06:36 (Chula Vista,CA/New York AC). 45–49 1. Rick Holt, 46, 1:21:54 (Miramonte,CA/Unatt); 2. James Kurtzman, 48, 1:31:09 (Coto de Caza,CA/So Cal TC); 4. Art Morrow, 45, 1:46:32 (Palm Desert,CA/So Cal TC). 50–54 1. Pedro Santoni, 52, 1:26:36 (Redlands,CA/So Cal Walkers); 2. Ray Billig, 53, 1:41:42 (Hermosa Beach,

CA/So Cal Walkers). 55–59 1. John Magnussen, 57, 1:33:52(Winnetka, CA/So Cal Walkers); 2. Alex Kazaryan, 55, 1:35:32(Los Angeles, CA/Walkers Club of LA). 60–64 1. Chris Schmid,63, 1:19:36 (Wooster, OH/World Class RW); 4. Rick Campbell,64, 1:35:32 (Orange, CA/So Cal Track Club). 65–69 1. DavidCrabb, 65, 1:39:48 (Henderson, NV); 2. Wayne Wurzburger, 68,1:43:20 (Winnetka, CA/So Cal Walkers); 3. Patrick Bivona, 69,1:48:04 (La Verne, CA/Inland Empire RW). 70–74 1. JamesBeckett, 71, 1:37:58 (Vacaville, CA/Marin RW); 3. RonaldWalters, 71, 1:44:01 (Nipomo, CA/Sierra RW). 75–79 1. CliffElkins, 78, 2:03:19 (Surprise, AZ/World Class RW). 80–84 1.Jack Starr, 81, 1:46:47 (Wallingford, PA/Philadelphia Masters).s

The tactics used in cross country races can make a hugedifference to the team’s placing. Teams win champi-onships, not individuals, so the savvy coach will place astrong emphasis on team running in cross country races.Having coached cross country at the community collegelevel, one of the greatest things I noticed with my teamwas their remarkable support of each other and strongteam bonding, which is the core of cross country running.

Although cross country racing tactics vary tremendouslyfrom coach to coach, there are several basic cross coun-try racing strategies. The simplest tactic involves havingthe whole team run in a pack, encouraging each otherthroughout the race. This can be a highly effective tactic,especially when the whole team is similar in ability; it’steam running in its purest form. Having a teammate en-courage you throughout the race is an excellent motiva-tor. Another variation of this racing tactic is to have theteam’s fastest runners race at or near the front, whilethe rest of the team runs in smaller groups of two tothree, or even pairs, of equal ability. If you find yourselfin a situation where your team has split up, picking out anopponent of about your ability and racing him or her isalso a great motivator for you to maintain your pacethroughout the race.

You should also shelter behind other runners when pos-sible, and have them break the wind for you. This con-serves your energy in the middle and later stages of therace and is especially effective in races into strong head-winds. Research has shown that running into a 10-mphheadwind adds 8% to your energy costs, but drafting be-hind other runners reduces wind resistance by 90%. Ifthe wind is behind you, come out wide from the pack andpick up your pace.

If you’re tailing someone, be prepared at any time toburst past him when you see him flagging. Passingquickly has a demoralizing effect on other runners, es-pecially if several of your team do this. Nate Jenkins, aSaucony team runner who competed in the World Cham-pionships Marathon in Berlin in 2009 says, “Cross coun-try tends to go out hard and force you to hurt early; itmakes you compete and move without concern for howmuch longer you have to go.” His advice on racing tac-

tics? “Each race is different. In general, you want to runan even pace and move up through runners that havegone out too fast. But really be prepared for many con-tingencies. Be aggressive in the middle of a race whenpeople are struggling. A small move in the middle mile ofa race can be crushing to your opponents.”

Hills are another place where a race can be broken upand used to your advantage. How should they be tack-led? Molly Huddle, professional Saucony team runner whoran for the U.S. in the 2009 World Cross Country Champi-onships says, “Hills feel a lot better if they've beenpracticed, so go work those glutes on some hillrepeats! Also, I like to push the downhills; itcan catch the other guy off-guard.”

Magdalena Lewy Boulet, professionalSaucony team runner who also ran in lastyear’s World Cross Country Champi-onship, advises runners to “Drive thearms; keep the eyes fixed on the top ofthe hill. Hills are a great place to ‘break’a competitor as well, especially if you’vetrained for them. Don’t forget to runhard on the downhill, too, because beingaggressive when gravity is helping youcan put even more distance between youand the competition.”

It’s essential that you have something in re-serve for the final mile. One of the biggest mis-takes a runner makes in cross country racing isstarting too fast, getting into oxygen debt and hav-ing to carry a nasty lactate accumulation for the rest ofthe race. Once this happens, the best you can do is sim-ply hang on to the finish any way you can—hardly a soundracing strategy!

Whatever your team strategy, always remember thepower carried by a few words of encouragement to yourteammates in the middle of the race. It can make the dif-ference between your team placing or winning. Finally, Ileave you with a slogan that I saw on the back of a crosscountry runner’s T-shirt recently: ‘If you can read thisthen I’m not last.’

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: Alex Larsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net. Twelve-week daily training program can be found at american-trackandfield.com.

Visit twitter.com/americantf for daily training updates.

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