california track & running news

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www.caltrack.com PRST STD U.S. Postage PAID Permit #50 Fort Atkinson, WI ct&rn California Track & Running News Includes the Runner’s Schedule Calendar! Victor Sailer/www.PhotoRun.net Sept–Oct 2013 Brenda Martinez (Big Bear Lake) had a great stretch run to earn the first ever World Championship medal in the 800m for U.S. women. Her time was a personal best, 1:57.91, and good enough for bronze. See comments on page 4. FALL SHOE REVIEW LEGACY: WOMEN IN MARATHONING—Part 2 ASSOCIATION UPDATES Official Publication of the California/Northern Nevada Associations of USATF 39 NUMBER 3 $3.95

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September / October 2013

TRANSCRIPT

Page 1: California Track & Running News

ww

w.ca

ltrack

.com

PRST STDU.S. Postage

PAID

Permit #50Fort Atkinson, WI

ct&rnCalifornia Track & Running News

Includes the Runner’s Schedule Calendar!

Victor Sailer/www.PhotoRun.net

Sept–Oct 2013 Brenda Martinez (Big Bear Lake) had a great stretch run to earn the first ever

World Championship medal in the 800m forU.S. women. Her time was a personal best,

1:57.91, and good enough for bronze.

See comments on page 4.

FALL SHOE REVIEW

LEGACY: WOMEN INMARATHONING—Part 2

ASSOCIATION UPDATES

Official Publication of the

California/Northern Nevada

Associations of USATF

39 N

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R 3 $3.9

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Page 2: California Track & Running News

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Page 3: California Track & Running News

in this issueSept–Oct 2013

Publisher’s Letter 4

Association NewsPacific 6Central 28San Diego/Imperial 30Southern California 30

Runner’s Schedule CalendarEvent Listings 10

Gear Fall Shoe Review 11

Legacy Women in Marathoning, Pt.2 18

Training Summer Mileage Program 25

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

Central California Association — [email protected] — www.central-california.usatf.orgPacific Association — 916.983.4715 — [email protected] — www.pausatf.orgSan Diego/Imperial Association — 619.275.6542 — [email protected] — www.sdusatf.orgSouthern California — 562.941.2621 — [email protected] — www.scausatf.org

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Moreno Valley’sWhitney Ashley at the World Championshipsin Moscow in August.

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welcome Vol. 39, No. 4

September–October 2013

SHOOTING STAR MEDIA Group Publisher

Larry Eder

Group & Coordinating EditorChristine Johnson

[email protected]@gmail.com

CT&RNContributing Editors

Cregg Weinmann Apparel, Footwear ReviewsDave Shrock Community Colleges

Mark Winitz Northern California

PhotographersVictor Sailer www.PhotoRun.net

Arturo Ramos

Association ConsultantsJohn Mansoor Pacific

Lawrence Watson CentralRebecca Trahan Southern

San Diego/Imperial

ProofreaderRed Ink Editorial Services

Madison, WI

Pre-Press/PrinterW. D. Hoard & Sons Co.

Fort Atkinson, WI

WebsiteChuck Bartlett

ADVERTISINGPublisherLarry Eder

Shooting Star Mediaph 608.239.3785fax 920.563.7298

[email protected]

Publisher’s RepresentativeLarry Eder

ph [email protected]

Advertising Production ManagerAlex Larsen

www.caltrack.com

California Track & Running News (ISDN #1098-6472), incorporating Pacific Athlete, is theofficial publication for the four USA Track &Field associations in California and NorthernNevada. It is produced, published, and ownedby Shooting Star Me dia, P.O. Box 67, FortAtkinson, WI 53538. All ad materials and inser-tion orders should be sent to Shooting StarMedia at the above address.

Publisher assumes no liability for matterprinted. Publisher assumes no responsibilityor liability for content of paid advertising andreserves the right to reject paid advertising.Publisher expects that all claims by advertiserscan be substantiated and that all guaranteeswill be honored. Opinions expressed hereinare those of the authors and not necessarilythose of the Publisher.

Copyright © 2013 by Shooting Star Media.All Rights Reserved. No part of this publicationmay be repro duced in any form without priorwritten permission of the Publisher. CaliforniaTrack & Running News is solely owned byShooting Star Media.

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

Let Us Hear From You!We welcome your suggestions, comments,and questions. Direct them to:

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

Address Changes/Missing IssuesThird class mail is not forwarded. Contact yourlocal USATF association about addresschanges, duplicate mailings, or missing issues.See page 3 for contact information.

Member of:

I’ve just returned from the end of the season of track & field. I visited Moscow forthe World Champs, where the U.S. won 25 medals, and became the first country towin medals in both the men’s and women’s 800 meters and 1500 meters in the same

World Championships. Our sport continues to grow and in Moscow there were 206 of the 300+ countries

on our planet. To me, the 800m medal run of Brenda Martinez and the 4th place ofAlysia Montaño (by just 0.04 seconds) was indicative of our success. Ajeé Wilson, whowas 6th with her 1:58.25, broke the American junior record of Mary Cain.

Jenny Simpson’s brilliant silver medal run, behind Sweden’s Abeba Aregawi, shouldalso be complimented. On the guys’ side, Nick Symmonds ran the race of his life andtook the silver medal, the first at the 800m for an American man since 1997 when Rich

Kenah did it. Duane Solomon finished4th, and he’ll move up to medal in thenext few years. Matthew Centrowitz,running the 1500 meters, always staysout of trouble. So proud of him takingthe silver medal, and with his father,Matt Sr., coach at American University,in the stands.

The Golden State continues to astound. Our state has strong cross country pro-grams, track programs, and a plethora of road races. I have to admit, though, that Iwas saddened to see that the Competitor Group, which puts on 83 events worldwide—75 in the U.S.—has eliminated elite athlete support from its events. That will mean thatlocal California athletes will have fewer chances to compete against the world’s best.

But this can also start a dialogue: I believe it’s okay to have races that are noncom-petitive and races that are competitive. The rise of fundraising races seem to indicatethat runners agree—competition and finish place aren’t the only reasons people run.On a related note, how do you feel that, at this time, anyone can put on a road race?Maybe there should be some minimum standards. As our sport becomes more lucra-tive, more people and organizations will be interested in putting on races. Should therebe a minimum standard of requirements to put on a race?

Tell me what you think at [email protected]

Regards,

Larry Eder

California Track & Running News

www.caltrack.com

www.facebook.com/CalforniaTrackRunningNews

Twitter handle: @caltrackrn

www.runblogrun.com

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pacific assnPresident’s Message

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The Pacific Association had a busy summer, fromcompetition at all levels, to planning events forthe future, to acknowledging the work of thosewho make it all possible.

In August’s World Championships held inMoscow, several Pacific athletes did well on theworld stage. Kim Conley (W. Sacramento)capped off a successful Euro summer with a goodshowing in the 5000 prelims, while Jeneba Tar-moh (San Jose) and Charonda Williams (Rich-mond) finished 5–6 in the 200m finals. Newcomerto international competition, Daniel Tapia (Cas-troville), ran 2:18.32 in the marathon, and a sec-ond newcomer, Zach Lloyd (Redding), competed

in the shot put. Versatile Pacific athlete Mag-dalena Lewy Boulet, who was a successful runnerfor Cal before representing the USA in the 2008Olympic marathon and two world cross countrychampionships, qualified for the USATF mountainrunning team in July, and that race was held inher native Poland in early September.

On the Ultra scene, Modesto’s Jon Olsen be-came the 2013 World 24-Hour Run champion,leading the Americans to the team title by cover-ing 167.56 miles in one day. Suzanna Bon(Sonoma) finished 3rd on the women’s side, cov-ering 146.78 miles and helping the U.S. win teamgold, as well at the championships held in thispast July in The Netherlands.

Youth athletes shined bright as well, withSan Jose’s Vashti Thomas winning the World Uni-versity Games 100m hurdles in a meet record timeof 12.61. This came after helping lead San Fran-cisco’s Academy of Arts team to winning theNCAA DII T&F National Championships. Congrat-ulations, Coach Charles Ryan and the UrbanKnights! At the World Youth Athletics Champi-

onships, Felton’s Anna Maxwell competed in the1500m, while veteran James Logan HS coach LeeWebb was the team’s head coach. Cara McLain(Tracy) won the National Youth Championships inthe hammer, stamping her ticket to represent theU.S. at the PanAm Youth Championships in Colom-bia, where she finished 5th with a toss of 54.11.

A strong contingent of youth athletes trav-eled to Greensboro, NC for the National JuniorOlympics, where Miles Jones (Oakland) set a na-tional record in the age 7–8 boys 1500, running5:11.00, while also taking the gold in the 800m.Oak Hill athletes earned 15 All-American designa-tions, while Central Valley Road Runners’ Dawson

Booker nabbed 4th in the 15–16 javelin. Check outthe PA Youth webpage for more results and in-formation.

Moving into a new chapter of her life, BeijingOlympic discus Gold medalist Stephanie BrownTrafton and husband, Jerry, are expecting theirfirst child this fall. Stephanie, who has also repre-sented our elite athletes for several years as Ath-lete’s Committee chair and the Board of Athleticsathletes’ representative, turns over those reinsto fellow elite discus thrower Jeré Summers(Oakland).

Proving that track & field is truly a sport forlife, Los Gatos resident Ed Burke, 73, capped anathletics career spanning six decades and threeOlympic Games separated by 20 years, by settingan American and world indoor record in themen’s 70–74-year-old, 35-pound “superweight,”with a heave of 37–11.50. Burke is a two-timeOlympian in the hammer and was the USA teamflag bearer in the ’84 LA Games.

Cooler weather brings both the Open CrossCountry Grand Prix and Youth cross country sea-

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PA Athletes at the Worlds: left Daniel Tapia (Castroville)and right Zack Lloyd (Redding).

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Total Prize Purse: $25,000( includes $5,000 men’s or women’s U.S. 5K Record Bonuses )

Start Thanksgiving off on the right foot at the Applied Materials Silicon Valley Turkey Trot in San Jose, CA. The race benefits three local charities and is a great way to kick off Thanksgiving Day. 5K, 10K, Invited Elite, and Kids' Fun Runs included. PA/USATF Dedicated Prize Purse: $2,900

PA/USATF prize winners must be PA/USATF members

SVTurkeyTrot.comThanksgiving Day For registration & information go to:

Sponsored By

Beneficiaries

PA/USATF Open Men’s &Women’s 5K Championship

November 28

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sons into full swing. Both groups have more than10 events each, culminating with their associationchampionships at Golden Gate Park on Nov. 24 ondifferent courses. Check out both the Cross Coun-try and Youth pages on www.pausatf.org for de-tails. Further west in GG Park, the SF Recreationand Park Dept. is moving ahead with the renova-tion of the venerable Kezar Stadium, which is oneof the Association’s most heavily used facilities.

Echo Summit, site of the 1968 Olympic Trials,is being designated a California State HistoricalLandmark. Organizers laid an all-weather track inthe forest at 7,371 feet in an effort to replicate con-ditions of the ’68 Olympic site in Mexico City,which is 28 feet lower than Echo Summit. After theTrials, the track was moved down to the SouthLake Tahoe Junior High, which was recently resur-faced after many years of service. The state plansto place a commemorative plaque on the site,which is now a parking lot for a winter snow parkoff Highway 50. Of the state’s more than 1,000 his-torical sites, Echo Summit is only the fifth sport-re-lated site. Can you guess the other four? (Findanswers below left.)

Looking forward, next June will be a busytime, with two national championships to be heldin the Association. Elite track is returning to Sacra-mento State, with the recent announcement thatthe Association was awarded the 2014 NationalTrack & Field Championships. Sac State has heldtwo previous Olympic Trials and NCAA DI T&FChampionships. College of San Mateo, which hashosted numerous Association and California JCchampionships, will host the 2014 Paralympic Na-tional Championships, also in late June. Details ofofficiating and volunteer opportunities for bothchampionships will be forthcoming on the Asso-ciation website.

Preparations for the 2015 National Club CrossCountry Championships in Golden Gate Park arecontinuing, with many innovations planned. If youhave any ideas for sponsorship or leads on dona-tions, contact PA vice president Irene Herman orevent director John Rembao.

The Pacific Association continues to be thenation’s largest and most prolific association, withnearly 6,000 members, of which 332 are officialsand 1,291 are coaches. Dedicated volunteers make

this possible, and at the Association’s SeptemberAnnual Meeting the following individuals will berecognized for their years of service with the As-sociation Service Award:

Maria Costello, outgoing Youth vice chair, foryears of dedication to Association Youth athletics;Dan Davidson, master official, for years of serviceas a high school coach, official, meet timer, andadministrator; Ken Grace, Chabot College T&Fcoach, for years of service hosting Associationevents and service to the Coaches Committee;Dick Iwamiya, master official, for years of serviceas a starter, timer, and meet administrator; JoeKeever, master official; Art Klein and Becky Klein,former Association racewalk chairs, for years ofservice to the Racewalk Committee and for grow-ing association membership through educationprograms and event promotion; Gary Wang foryears of service as LDR Ultrarunning scorer; PhilWatkins, master official, for years of service as anevent official, timer, and meet administrator; LDRVolunteer of the Year is George Paddeck, for hisyears of service administer. Receiving the CoachesCommittee Legacy Coach Awards are MargaretDixon, Oakland PAL, for years of service to coach-ing and organizing Youth athletics; and WaltLange, Jesuit HS in Carmichael, for years of serviceas one of the Association’s most successful crosscountry coaches and active clinic speaker andwriter.

Both the Officials and Coaches committeeshave full schedules of educational clinics plannedfor this fall and winter. Refer to the Officials’ pageon the Association website for upcoming officials’clinics, which will include a special unit on Para-lympic officiating in preparation for the upcomingnational championship, and the Coaches’ page forupcoming Level 1 schools and clinics.

The Pacific Association Annual Meeting willbe held Tuesday, Sept. 24 beginning at 7:30 p.m.at the Foster City Recreation Center. All Associa-tion members are welcome to attend.

For more information on our Association’s ac-tivities and upcoming events, check outwww.pausatf.org frequently. And don’t hesitate tocontact your committee chair or an Association of-ficer, including myself, if you have any questionsor ideas on how we can improve our association.

Associations continued on page 28

Improve Your Coaching Effectiveness by Attending These Coaching Education Opportunities!

Sept. 21–22 Distance Summit West, Chabot College, Haywardfeaturing IAAF coach Peter Thompson, coaches Bob Sevene & Jim Hunt

Dec. 14–15 Level 1 School, Sacramento City College

Jan. 18–19 Level 1 School, Chabot College, Hayward

Feb. 1 West Coast SuperClinic, Sacramento City Collegefeaturing Boo Schexnayder and Tom Tellez

Feb. 15–16 Level 1 School, San Diego City College

Read the details at www.pausatf.org Click on Coaches, then Schools/Events.

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Other sport-related CaliforniaState Historic Landmarks:Los Angeles Coliseum, LongBeach Marine Stadium,Squaw Valley Ski Resort, andPioneer Ski Area inJohnsville, Plumas County.

Answers:

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ct&rnCalifornia Track & Running News

Presents The

YOUR GUIDE TO RUNNING,WALkING, TRAIL AND MULTI-SPORTS IN CALIFORNIA

containing events through December 2013

25,000 Copies Distributed!

runner’s schedule calendarSeptember/October 2013

Deena Kastor (Mammoth Lakes)running in Moscow at the WorldChampionships Marathon. Shefinished in a season-best time of2:36.12, finishing first Americanand 9th overall.

Hear from two more femalemarathon icons—Joan BenoitSamuelson and Lorraine Moller—in Legacy: Women in Marathon-

ing, Part 2. See story on page 18.You can also find this calendar atwww.caltrack.com

• Event Listings• Legacy: Women in Marathoning, Part 2

• Gear: Fall Shoe Reviews – 20 Models!!!

Check Inside for:

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Sat., Sept. 21 69th Aztec Invitational 5KBalboa Park, San DiegoSan Diego–Imperial USATF/VS Athletics Dirt DogCross Country Series event. 8 a.m. Contact RickReiser, 310.227.5534

Sat., 9/28 Bonita 8K Stampede Sweetwater Regional Park, BonitaSan Diego–Imperial USATF/VS Athletics Dirt DogCross Country Series event. 8 a.m. Contact AntonioMelchor at 619.370.1184

Sat., 10/5 Presidio Challenge, San Francisco PA/USATF Road Race Grand Prix event. Start/finishat Paul Goode Field. Enter by foot through JuliusKahn Playground located at Presidio’s southernborder between Arguello and Presidio Gates (atPacific Ave. & Spruce St.). Course subject tochange due to possible trail closures. Hosted byNew Balance Excelsior RC. Contact Chikara Omineat 415.269.1022 or [email protected]

Sun., 10/6 Santa Monica 5000Includes 5K, 10K, 3K family dash, Elite West CoastInvitational. Races begin at 8am at Ocean ParkBlvd and the Beach. Finish on Ocean Ave., justabove the Santa Monica Pier. SCA USATF 5Kchampionship. www.scagrandprix.org andwww.santamonica5000.com

Thurs., 10/10 Central CA USATF Annual Meeting6:30 p.m. at Coco’s, 955 Oak St., Bakersfield.www.central-california.usatf.org

Sat., 10/12 Ursula Rains Balboa Boogie 5KMorley Field, Balboa Park, San DiegoSan Diego–Imperial USATF/VS Athletics Dirt DogCross Country Series event. Masters 8 a.m.; Open8:45 a.m. Contract Nancy Morris at 858.874.8784.

Sun., 10/20 Healdsburg Half MarathonAn epic adventure through California’s award-win-ning wine region. Start in historic downtown

Healdsburg, located only one hour north of SanFrancisco. The first mile runs through the residen-tial area past 100-year-old homes along quaintstreets. Just outside town are miles of vineyardsand dozens of wineries waiting for your viewingpleasure along nice, gently rolling roads withbreathtaking views of Dry Creek Valley and Alexan-der Valley. Start/finish in Downtown Healdsburg atHealdsburg City Hall (401 Grove St.). This the finalevent in the Run Wine Country trio of events.www.runwinecountry.com

Sun., 10/20 Humboldt Redwoods Marathon Half Marathon, 5K, WeottPA/USATF Road Race Grand Prix event. Come runalong the Avenue of the Giants in the scenic Hum-boldt Redwoods State Park. PA/USATF halfmarathon championship In all divisions. Hostedby Six Rivers RC. Thanks to media sponsor KHUM.www.redwoodsmarathon.org

Sat., 10/26 Cougar Challenge 5K/8KCSU San Marcos TrackSan Diego–Imperial USATF/VS Athletics Dirt DogCross Country Series event. Women’s 5K: 8:00a.m.; Men’s 8K: 8:45 a.m. Contact Steve Scott at760.750.7105.

Sat., 10/26 Aggies XC OpenHidden Valley Park, MartinezPA/USATF Road Race Grand Prix event. Grass anddirt trails, some hills. 9 a.m.–3.0 miles; 10:30a.m.–4.0 miles; 9:45 a.m.–4.0 miles. Hosted byASICS Aggie RC. Contact J.T. Service at [email protected] or call 408.406.6490.

Sat., 11/2 Cuyamaca College 6KLindo Lake Park, LakesideSan Diego–Imperial USATF/VS Athletics Dirt DogCross Country Series event. 8 a.m. start. ContactPatrick Thiss at 619.660.4518.

calendarEvent Listings

Disclaimer

Every effort is made to ensure the ac-curacy of the information provided.However, the publisher is not respon-sible for errors, omissions, orchanges made after publication. Youcan save yourself time, money, andfrustration by preregistering forevents (especially before making anytravel plans). You may wish to con-firm by telephone with organizersthe date, time, and location just priorto the event.

Listing Your Event

For $75, your listing will be in printand online through the event date.Changes may be made at anytime atno additional charge. If you purchaseadvertising space, a listing is includedin the cost. Contact Dave Parham [email protected]

An up-to-date version of these list-ings is online at www.caltrack.com

©2013 Shooting Star Media. All RightsReserved. Reproduction in any formis prohibited without consent of thepublisher.

oviding quality carPr e than thre for moroviding quality car ee dozen Olympic trials e than three dozen Olympic trials oviding quality carPrqualifiers and mor

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Listings continued on page 23

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

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

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

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

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

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

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

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

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

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

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

way for lighter shoes in all categories.

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

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

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

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

past 5 years or more.

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

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

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

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

cushioned and have a more luxurious feel.

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

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

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

—Cregg Weinmann, Running Network Footwear Reviewer

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

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

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

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

Larry EderPresident, Running Network LLC

adidas adiStar Boost Saucony Cortana 3

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

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

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

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

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

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

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�����$�����%�#�� $%�-.06/The adiStar Boost is the first of adidas’ mainline shoes to benefit from the introduction of its new Boost midsole material, in ahybridized way: The key components in the adiStar line—the familiar adiPrene foam and ForMotion cassette—are used but areaugmented with a full-length layer of Boost foam. If you tried the Spring ’13 version of the Energy Boost, you’ll find this ride isfirmer due, in part, to the EVA framework surrounding the Boost foam underfoot and the ForMotion cassette on the lateral heel. The upper is a stretchy, closed mesh with a gusseted tongue, and an evenly textured interior wicks moisture whereit comes in contact with the foot. No-sew overlays lend support along the eyestay, the logo stripes shore up the saddle, and theheel and toe have a brawnier thermoplastic for support and protection. The outersole is somewhat skeletal: The minimal rubber improves flexibility, reduces weight, and with careful positioning of the rubber, doesn’t sacrifice durability. The conforming fit, resilient ride, and imaginative blend of technologies earned the adiStar Boost our award for Best New Shoe.

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

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

���� &�#&���#-.03/�The fourth shoe introduced by On, the Cloudrunner is designed to manage the hardest wear yet. Equipped with the Cloudteclugs that On is known for, the Cloudrunner has the same setup in the forefoot as the other models have, but in the rearfoot itsports beefier lugs, both in the sidewalls as well as the bottom loops of the medial lugs. The result is that overpronation hasmuch less effect on the Cloudrunner’s ride than it does on the standard lug setup in its other models. That momentary resistance to the pronating forces doesn’t prevent pronation from happening, but it maintains the integrity of the shoe—not tomention its cool feel—for more miles without breaking down. The upper is closed mesh with a sueded lining through the archand quality ankle collar foam adds comfort. Traditional sueded overlays support the foot. The result is a high-mileage trainerthat can manage significant forces, whether from weight, hypermobile feet, or a combination of the two.

”The feel is stable and firm. The fit was good, but not really noticeable. Good to run in.”

New • Sizes: Men 8–12,13,14; Women 6–10 • Weight: Men 13.5 oz. (size 11); Women 10.7 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with mild to moderate overpronation

�����$��&!�#� '����"&�����5-.01/����Always a solid performer, Round 6 leaves the bestattributes untouched, while tweaking the details thatadd up to a successful product. The upper is closedmesh with no-sew overlays over the toes and toe cap.Gauzy mesh backs the saddle, which extends back intoa thermoplastic heel counter. The tongue is a smooth,gusseted design, with fabric extending completelyaround the arch and back to where it meets the heel,beneath the ankle. The ankle collar features GeoFitmemory foam and textured, moisture-wicking polyester. The midsole is the familiar adiPrene+ with aForMotion cassette to smooth the gait and a supportiveProModerator+ to add stability to the medial side. Theoutersole is the familiar Continental® rubber (depend-able traction and effective durability). In sum, theSupernova Sequence 6 is stable and well cushionedwith a great fit. It remains a proven performer.

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

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

��(���������76/�'2-.00/The 870 makes another major jump in weight reductionand improved running efficiency. The design and technology of the aesthetics and materials have beenimproved. The upper features traditional overlays inthe eyestay, heel, and toe, giving the shoe structure.The rest of the overlays are welded, no-sew laminatesthat effectively secure the foot over the midsole. The interior is smooth, reducing friction enough to makesockless wear an option. The foam is RevLite, here alighter, more resilient polymer than before, and theride is a nice balance of cushion and responsiveness.The new medial second density in the sidewall addsstability, without intruding on the foot or overly limit-ing flexibility. Grooves along the sidewall allow thefoot to respond naturally, but have enough structure tokeep things lined up. Overall, the changes are a welcome improvement on an already well-executedmodel.

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

they are very stable.”

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

�����&��#�����8�4-.00/This flagship Lunar shoe works very well for neutralrunners, but it also features one of the least intrusiveand most effective stabilizing technologies on the market. Two changes have increased comfort. First, theFlywire strands are arranged and managed more effectively: At the top and bottom lace loops they’reloose to snug better; the middle strands are stitched tothe Ghilley loops and move in concert with the eyestayand the foot, so it’s more secure. Second, the tongue isgusseted and the interior is smooth polyester fabric,reducing friction and also wicking moisture. The two-part midsole and minimal rubber outersole remain asbefore, as they were well dialed in. (Remember that“highly effective stabilizing technology”? Yeah, this isit.) The combination of improved fit, effective stability,and comfortable ride earned the LunarGlide+ 5 ouraward for Best Shoe in the Motion Stabilizing category.

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

they should be. If I could only have one pair of running shoes,this would be it.”

Updates the LunarGlide+ 4 • Sizes: Men 6–13,14,15;Women 5–12 • Weight: Men 10.6 oz. (size 11); Women 8.1oz. (size 8) • Shape: semicurved • Construction: Strobelslip-lasted, EVA Strobel board • Recommended for: medium-to high-arched feet with neutral biomechanics to mild overpronation

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”Plush and smooth feeling on the fit. Weirdly flexible and stable at the same time. A really good Reebok running shoe. Who knew?”

New • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.6 oz. (size 11); Women 8.9 oz. (size 8) • Shape: semicurved • Construction:Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

BEST SHOEPERFORMANCE

FALL 2013

�&������$�4//��-.7/The new 500 S takes the Faas 500 concept and adds some stabilizing features, offering something for most runners. The upperis closed mesh supported by welded synthetic overlays and a heel counter supported by TPU struts. The primary differencebetween the 500 and the 500 S is this structure in the rearfoot, which actually makes this shoe more versatile than its sibling.The midsole geometry is low profile, with the heel beveled laterally to smooth the touchdown. The medial sidewall is raisedslightly for better support. The 4-millimeter drop encourages a smoother transition because the foot contacts the ground at aflatter angle. The outersole is minimal: Much of the sole is toughened EVA with rubber only in the high-wear areas of the heeland forefoot. Runners looking for a shoe for faster runs should consider the 500 S.

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

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

�#�&��� (������#����#-.004The Flow III Trainer bears little resemblance to itsnamesake, but it’s now better equipped to fulfill itsdestiny as a snappy Performance training shoe. Theupper is a two-layer open mesh that breathes well. Ithas minimal structure (just a heel counter and toe capwith a hint of support in the saddle), but it secures thefoot well and keeps everything lined up over the midsole. The midsole’s responsive foam is low profile—an 8-millimeter drop from heel to toe, withonly 16 millimeters under the heel—but with the efficiency of the geometry, there’s noticeable cushioningunder the foot. The outersole has carbon rubber overonly two thirds of the surface at the heel and under theforefoot, but it provides both good traction and durability. The bottom line? The Flow III Trainer is ashoe that whippets can wear every day, and the rest ofus should have in the arsenal for speedier runs orraces and just to mix up the training schedule.

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

and flexibility made them fun to put on because they ‘run’ verywell. They even handled some longer runs, but I mostly savedthem for fast stuff.”

Updates the Flow II Fulcrum • Sizes: Men 6.5–15; Women7–11 • Weight: Men 9.6 oz. (size 11); Women 7.8 oz. (size8) • Shape: semicurved • Construction: Strobel slip-lasted,perforated EVA Strobel board • Recommended for: medium-to high-arched feet with neutral biomechanics, for faster-paced runs

��*&� ���'����) ��#�-.01/With the new Wave Sayonara, Mizuno ushers in somenew key design Performance shoe features. The midsole uses a newly developed foam called U4ic (sayeuphoric), that’s similar to its AP+ foam, but withimproved resilience and durability. The geometry lowers the foot for better biomechanical efficiency, andthe ride is better cushioned than one usually expectsfrom such a light training shoe. The upper has stitchingonly where the upper joins together at the side of thesaddle by the instep and on the medial logo stripe. Therest of the upper is supported by fused overlays overclosed mesh. The shoe is flexible, moving well with thefoot. The smooth interior breathes well, making this acomfortable shoe. The outersole features X-10 carbonrubber in the heel, blown rubber on the lateral forefoot,and polyester-backed TPU on the medial forefoot,which provide good traction and durability. The ride, fit,and performance of the Wave Sayonara earned our BestShoe award for the Performance category.

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

long runs. Light enough to even race in. I didn’t expect themto be so versatile.”

New • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men9.7 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semicurved• Construction: Strobel slip-lasted • Recommended for:medium- to high-arched feet with neutral biomechanics tomild overpronation

���#���*&������� ����0-.004Project EMotion re-vamps the Pearl Izumi line, stripping down the technology to simple, quality foamand geometry to maximize performance. The Road N1is the first of these to hit the market. The upper is aminimal, closed mesh with welded overlays in the saddleand sueded overlays from the top of the eyestay to theback of the heel. Roomy, stretch mesh comforms to thefoot, gently holding it over the midsole. The interior issmooth and the ankle collar foam is adequate for holding the foot without squeezing it. Ditto for thetongue. The midsole is molded EVA with taperedgeometry. A lengthened toe-spring means the shoecontacts the ground quietly, without slapping, and itfeels a little smoother. The outersole is confined to thelateral heel and medial forefoot, connected by a ribbon-like channel of rubber that follows the foot path fromheel to toe. The complete do-over of the Pearl Izumi linehas earned an enthusiastic thumbs-up from testers.

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

midsole had a unique feel to it, making the shoe pretty fast, butit had plenty of cushion to it as well. I think they may be on tosomething.”

New • Sizes: Men 8–12,13,14; Women 6–10 • Weight:Men 9.0 oz. (size 11); Women 7.4 oz. (size 8) • Shape:semicurved • Construction: Strobel slip-lasted, EVA Strobelboard • Recommended for: medium- to high-arched feetwith neutral biomechanics to very mild overpronation

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BEST RENOVATION

FALL 2013

BEST SHOENEUTRAL

FALL 2013

��&� �)�� #%����2-.04/Saucony’s premium performance shoe adds two key,brand-wide technologies, as well as the usual tweaksand additions. The upper features Flexfilm no-sewoverlays for the first time and a silky smooth interiorwith Hydramax polyester in the rearfoot to wick moisture. Both provide a flexible, comfortable fit. Theheel and toe feature Saucony’s Support Frame, TPUsupports that flex with the foot and provide shaping toeach region for a better fit. The midsole continues withPower Grid and SRC foams that offer great cushioning,and combine with the 4mm geometry for gait efficiencyand comfortable, everyday running. The outersole hascarbon rubber in the heel and medial midfoot, withinjected blown rubber in the forefoot for good full-length durability, traction, and forefoot cushion-ing. The combination of upgraded plush technologies,versatile design, and a balanced performance rideearned the Cortana 3 our award for Best Renovation.

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

very stable. They became my favorites, because of the qualityand design.”

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

��&� �)���'�#��3-.0//The popular Kinvara reaches its fourth version withoutany appearance of slowing down. The upper is a gauzy,two-layer mesh supported with a framework ofFlexfilm overlays, now more efficiently arranged toopen up the forefoot. There’s not much structure later-ally, but the heel keeps the shoe from losing shape orsupport from back to front. The gusseted tongue isattached to the lining of the shoe, giving the interior asmooth feel and rendering socks optional. The midsole has been upgraded from ProGrid toPowerGrid foam with its resilient ride—the staple ofthe high-end Cortana—which is a definite step up inperformance. The outersole is still fewer than twodozen points of rubber on the lateral heel and underthe metatarsals. It’s just enough for traction and durability, but keeps it near racing shoe weight. Theresult is much as originally advertised: low profile,lean, and fast—definitely suited to faster-paced running.

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

is about. I’ve tried the earlier Kinvaras and found them firm,but perfect for faster running. This time they seem to have a little more rebound ... I like the looks and performance.”

Updates the Kinvara 3 • Sizes: Men 7–13,14,15; Women5–12 • Weight: Men 8.3 oz. (size 11); Women 7.1 oz. (size8) • Shape: semicurved • Construction: Strobel slip-lasted• Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

�� %%��1���' -.004Scott USA broadens its line with a common designtheme and a unique midsole foam. The midsole is theunexpectedly light yet durable Aero Foam, first used inScott’s Race Rocker, and now in all of its triathlon, trail,and training shoes. The ride is resilient and responsive.Sidewall drainage ports at heel and toe make it wellsuited to triathlon conditions. The closed mesh upperfeatures traditional synthetic overlays at heel, toe, andeyestay, and is reinforced with welded supports for alightweight framework. Sublimated graphics completethe visual punch, while a smooth interior and thintongue complete the technical side. The outersole iszoned: A ribbon of carbon rubber follows the pathwayof the foot during the gait, fabric-backed TPU in thelateral forefoot and arch, and a thin TPU sheet supports the slight rocker shape of the sole. This is alight, well-cushioned shoe for faster running and moderate training runs or long races.

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

rock the foot forward after striking the ground. Light, yetdurable enough for even the weekly long run, and a greattempo run shoe.”

New • Sizes: Men 7–13; Women 5–11 • Weight: Men 9.4oz. (size 11); Women 7.7 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted • Recommended for:medium- to high-arched feet with neutral biomechanics tovery mild overpronation

���������,����&$�04-.034ASICS’ neutral showpiece takes a dramatic leap with two new advancements. FluidFit improves the fit of the upper by integratingall of the components in an adaptable system of support. The stretch mesh and welded supports along the lateral side of thesaddle and into the separated eyelets allow the foot to move more freely, yet securely over the midsole. The medial side features a large bunion window, welded supports to secure the instep, and a wide overlay to shore up the midfoot. FluidRideis a tuned combination of Solyte and SpEVA foam layers that sandwich the Gel cushioning elements, and address the midsolegeometry and its effect on the shoe’s ride. The plush midsole is flexible, and the components provide a more responsive ridethan expected. The combination of fit, ride, and deluxe feel earned the Gel-Nimbus 15 our award for Best Neutral Shoe.

“Like stepping into a little bed for my foot—almost perfect. Cushioning was just right: protective but not mushy.”

Updates the Gel-Nimbus 14 • Sizes: Men 6–13,14,15; Women 5–13 • Weight: Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

���������,�&�&�&$�04-.004The Cumulus often benefits from advances to the Nimbus, even while often being overshadowed by its plusher sibling. Round15 fine tunes many of those advanced upgrades, improving its performance. The upper features a two-layer stretch mesh,secured by traditional overlays in the toe, heel, eyestay, and logo stripes. Added no-sew supports alongside the synthetic overlays maintain flexibility and reduce potential irritation. The midsole continues with the Solyte layer on the bottom with a capof SpEVA for a lighter, slightly softer feel near the foot. The flex grooves are deeper throughout, giving the shoe a more flexibleand responsive feel. Reshaped lugs accommodate the changes to the flex grooves. The Guidance Line now runs completely fromheel to toe, releasing unnecessary lateral stiffness. The Trusstic support is divided into two pieces to allow better flexion for thefoot during the gait cycle. These subtle changes make for an appreciably better shoe in Round 15.

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

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

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�# �$��� $%�5-.00/����The Ghost has been redesigned to reflect current market demands. The upper is a similar open mesh, with a combination ofsynthetic overlays with fused layers where the upper meets the midsole, nicely addressing what can be an irritation trouble spot.The barely there saddle provides some support but relies on the laces to secure the foot, and the heel counter keeps the rearfoot aligned. The smooth interior features new moisture-wicking linings that comfortably wrap the foot. The perforated foamtongue prevents the laces from squeezing the foot too much. The midsole gets the work done with BioMogo and DNA, but themeat-and-potatoes here is its geometry, where the lateral sidewall has been re-sculpted to allow better foot flexion and the stability has been increased by lowering the midfoot area to make full ground contact. This also eliminates the need for a shanksupport. Another improvement is the longitudinal groove, now called the Omega Groove, which allows better mobility for thefoot to supinate before toe-off. Several midfoot lugs maximize traction and round out a successful update.

“A really good shoe. I hadn’t tried Brooks before. Fit me well, seemed to cradle my heel. Just right on the cushion. Feels good when I run.”

Updates the Ghost 5 • Sizes: Men 7–13,14,15 (B,D,2E widths); Women 5–12,13 (2A,B,D widths) • Weight: Men 12.1 oz. (size 11);Women 9.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

���������$&$8�2/-.0//Round 30 introduces some new tech features in the upper and minor tweaks to Round 29’s excellent midsole design. The nice-fitting upper uses a similar engineered mesh, but the midfoot is now supported by a thin saddle of no-sew overlays andsmall, cut-out panels covered with a mini-mesh. Along with the plush interior, these are marks of a quality running shoe. Themidsole is the same Cushlon foam, decoupled to allow the foot freedom to flex in multiple directions. A longitudinal flex grooveruns down the center of the sole, with lateral flex grooves under the entire forefoot and a cleft in the heel for the crashpad. Theoutersole features modified waffles, and the lateral side features the same tiny fins from last season that flex and grip more effectively than slab rubber, while still offering good durability. This cushy shoe has good grip, fits well, and feels great.

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

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

�# �$���)��#���00-.04/Version 11 pushes the envelope a bit without compromising its plush cushioning and dependableperformance. The upper features new 3D Fit Print, atechnique that prints the supporting materials directlyonto soft, flexible synthetic suede. Reduced seamingadds comfort. The moisture-wicking linings are evensmoother and the gusseted tongue adequately shroudsthe foot. The midsole has been lowered in the midfootto make full ground contact, increasing stability andallowing the elimination of the DRB Accel TPU supportin the shank. The flexibility of the midsole and outer-sole is enhanced by the Omni Groove, a figure8–shaped series of grooves. A Y-shaped strip of rubber connects the forefoot and rearfoot lugs, whilethe remaining keyhole-shaped lugs flex with the vertical siping in the sidewalls. The sum is a plushlycushioned shoe with dependable performance.

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

been a good and supportive shoe for my recovery runs. I’veliked the Glycerin, but the weight seems really noticeable now.Comfort-wise it’s great, very plush, but it isn’t very versatile.”

Updates the Glycerin 10 • Sizes: Men 7–13,14,15 (B,D,2Ewidths); Women 5–12,13 • Weight: Men 13.5 oz. (size 11);Women 10.2 oz. (size 8) • Shape: semicurved •Construction: Strobel slip-lasted, EVA Strobel board •Recommended for: medium- to high-arched feet with neutralbiomechanics to very mild overpronation

��*&� ���'���������2-.03/Wave Enigma marks its most dramatic update yet witha new upper, midsole, and waveplate. The midsole features Mizuno’s new foam formulation U4ic (sayeuphoric), in place of the older AP+ foam. Though theyare chemical siblings, U4ic weighs less and boastsboth better durability and a more elastic, responsiveride. The revamped parallel waveplate flexes betterwhile contributing to the snappy ride, thanks to cut-out separations in the plate’s forefoot. The upper is aclosed mesh with an almost quilted quality to thestretch mesh in the forefoot and ankle collar. A stiffermini-mesh adds structure to the rearfoot and combines with traditional overlays in the midfoot tolock down the foot onto the midsole. The tongue is astretchy, open mesh, and the lining is a smooth polyester that wicks moisture well. The variety of littleimprovements in feel, responsiveness, and performancemakes this a successful upgrade.

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

and I really liked it.”

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

��(���������77/�'2-.004The New Balance performance running products continue to evolve, adding technologies and advance-ments. The 880 v3 has gotten a total transformation.The upper is a breathable mono-mesh with welded,no-sew film overlays from the toe through the saddle,providing a smooth and supportive upper. Traditionaloverlays at the heel and toe secure the foot over themidsole. The ride has a more resilient feel than the v2provided, thanks to completely redesigned geometryand two foam layers that complement the dampeningcapabilities of each. The open design of the outersolegives excellent forefoot flexibility, and the rearfoot isstabilized by the T-beam shank support. The segmentedheel and crashpad setup allow lateral release and agood level of cushioning on impact. The improvementsin the shoe’s geometry have greatly enhanced its performance, which will be good news to fans of theNew Balance fit.

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

didn’t like the color of the shoe (lime green), but I have gottencompliments—and not just about the color.”

Updates the 880 v2 • Sizes: Men 6.5–15,16,17,18,19,20;Women 5–14 • Weight: Men 11.7 oz. (size 11); Women 9.8oz. (size 8) • Shape: semicurved • Construction: Strobelslip-lasted, EVA Strobel board • Recommended for:medium- to high-arched feet with neutral biomechanics

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legacy:Women in Marathoning

Part 2

In the last issue, we ran Part 1 of this two-part series about four iconicfemale marathoners who were honored at last March’s Kaiser Permanente Napa Valley Marathon. In a panel discussion at theevent’s annual “Marathon College” held the day before the race, the“Women in Marathoning” presentation featured four panelists, all of whom were female icons/pioneers in various eras of the marathonfrom the late 1960s to the ’90s: Nina Kuscsik, Jacqueline Hansen, JoanBenoit Samuelson, and Lorraine Moller. The discussion was emceed by longtime running writer/editor Joe Henderson.

Part 1 captured the valuable contributions that Kuscsik (1972women’s Boston Marathon champion) and Hansen (1973 women’sBoston Marathon champion) made to the female marathoning movement from the late 1960s to early ’80s which were instrumentalin affecting change in a previously all-male marathon world. The firstOlympic marathon for women, at the 1984 Summer Olympics in LosAngeles—in which Benoit Samuelson captured the gold medal—culminated these valiant efforts.

Here, in Part 2, we share the experiences of Benoit Samuelsonand Moller (1992 Olympic Games marathon bronze medalist) as theydescribed them during the symposium in Napa.

By Mark WinitzL-R Marathon icons and pioneers Lorraine

Moller, Jacqueline Hansen, Joan BenoitSamuelson, and Nina Kuscsik at Marathon

College the day before the Kaiser Permanente Napa Valley Marathon.

Artu

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JOAN BENOIT SAMUELSONJoan Benoit Samuelson’s name is synonymous withwomen’s running, particularly marathoning. Shebegan running track in high school in the town ofCape Elizabeth, Maine. Samuelson continued on toBowdoin College, where her career soared. She re-ceived All-American honors in cross country andtrack, and won the Boston Marathon in 1979, set-ting both American and course records, all beforeshe graduated. Samuelson won the BostonMarathon again in 1983, this time breaking theworld record. One year later, at the age of 27, shewon the inaugural U.S. Women’s OlympicMarathon Trials race, followed by a gold medal inthe first women’s Olympic marathon in Los Ange-les. In 1985, Samuelson won the Chicago Marathonin 2:21:21, yet another AR and her personal best.

Currently, she is a consultant to Nike, Inc. anda clinician, conducting numerous running, health,and fitness clinics throughout the world. Samuel-son is also an experienced motivational speaker,giving regular addresses to corporations, civicgroups, schools, and athletes. She has authoredtwo books, her autobiography Running Tide(Knopf, 1987), and Joan Samuelson’s Running forWomen (Rodale Press, 1995).

In 1998 Samuelson founded the TD Beach toBeacon 10K in Cape Elizabeth, Maine as a way togive back to the sport which has given her so much.The race motto started as “Shine the Light onKids,” and the event benefits a different children’scharity each year.

Joe Henderson: Joan, tell us about your surgerybefore the 1984 Women’s Olympic Marathon Tri-als [in Olympia, WA], and your concerns aboutgetting there. Most of the people here have prob-ably heard it, but not in your own words.

Joan Benoit Samuelson: First of all, I’d like tothank all the women on this panel because if itwasn’t for them I wouldn’t be here, especiallyNina and Jacqueline. And Lorraine has kept mehonest throughout my career.

I just liked to run. Jacqueline mentioned herworkouts and the survival of the fittest. Well, Igrew up with three brothers so I had my own sur-vival to deal with at home. I would either run tothem to help, or run away from them because I’dtaunted them in some manner.

My first major national running meet wasthe 1973 AAU Cross Country nationals in Raleigh,NC. My parents bought me a ticket thinking it wasa once-in-a-lifetime opportunity. That was whenI was a junior in high school.

Then I had a chance to participate in the AAUJunior Olympics nationals at UCLA. I qualified inthe 1500m. I remember my father commentingwhile driving me to the airport, “I don’t under-stand why you would travel over 3,000 miles” [—we lived in Maine—] “to run less than a mile.” Iexplained that it was, #1, the only distance avail-able [for women at the time] and, #2, you won’tunderstand running until you start running your-self. So, at 50-something he started to run, andran well into his 80s. He’d still be running now at92, but he has a bad case of plantar fasciitis so he

walks two or three miles every day. He had us ski-ing as soon as we were walking, and I hadOlympic aspirations in that sport. Then I broke myleg in my sophomore year and started to run as aform of rehab.

Relating to Joe’s question [about my injurybefore the ’84 Trials]: Dr. Stan James in Eugene,OR is the surgeon who did my arthroscopy kneesurgery before the ’84 Olympic Marathon Trialsin Eugene. I’d been training in Maine and was fin-ishing up a long run going up one of the last hillsand I felt something basically unravel on the lat-eral side of my knee. I said. ‘Uh-oh, this isn’t good;I’ve never felt this sensation before.’ By the timeI got home, my knee was locked up. I knew I wasin trouble. After two unsuccessful cortisone injec-tions and physical therapy, I went to see StanJames in Eugene. I was running for Athletics Westat the time, which was a Nike-subsidized team inEugene, but I’d asked if I could stay in Maine totrain because I felt that you have to be totallycomfortable in the environment where you trainor work to have success.

Dr. James gave me a prescription for Buta-zolidin [an anti-inflammatory and analgesic drug].I’m not one to take meds, but I trusted Stan be-cause he worked with a lot of the great athletesat Athletics West.

But I was so frustrated because I knew I wasrunning out of time. It was now April 26 and theTrials were on May 12. Three days later, halfwaythrough the course [of medication], I said to BobSevene, who as advising and coaching me at thetime, ‘I’m running out of time. We need to dosomething.’ He called Stan and Stan agreed to dothe surgery, but he did the surgery thinking therewas no way I was going to get to the marathonstarting line. But the 3000m Trials, which was alsoa new event [for women], was being held a monthlater in Eugene. So [he was thinking] if we can’tget her ready for the marathon, maybe we can gether to the 3000. But I was thinking marathon be-cause I wasn’t a very good track runner.

I also said to Stan before he put me out, “Ifyou get in there, and there’s a major problemgoing on, fix it. Don’t wake me up to tell methere’s no way you’re going to compete in themarathon Trials, or the 3000 Trials.”

It was ambulatory day surgery. I woke up inthe hospital room covered in gauze and ace fromhip to foot, and I kind of said, “Okay, it’s notgoing to happen. He found more than we bar-gained for.” He walks into the room about threeminutes later and said, “Are you surprised to behere?” and I said, ‘Yes. I guess it’s not going tohappen.’ And he said, “Well, don’t come to thatconclusion so quickly. Your reputation has pre-ceded you, and I know if I let you out you’re goingto go test it out immediately. So you have to stayin here 24 hours not moving an inch. You want tokeep it iced and elevated.”

So I did. I went to the twilight meet that Sat-urday night and remember barely being able toclimb up into the bleachers. What had happenedwas I was favoring the knee and I pulled the op-posing hamstring. That’s what almost kept me

“My first major national running

meet was the 1973 AAU Cross Country

nationals in Raleigh,North Carolina. My

parents bought me aticket thinking it was

a once-in-a-lifetime opportunity. That waswhen I was a junior in

high school.”–Joan Benoit

Samuelson

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out of the Trials. So [I got physical therapy] morn-ing, noon, and night and somehow I was able toget to Olympia. There’s no way I should havebeen on that starting line. I did a 17-mile run twodays before I went there. Lisa Martin was trainingin Eugene and she was on the Australian Olympicteam. She said she’d join me for that run. I said,‘If I can cover 17 miles on Pre’s Trail, then I’ll go toOlympia. If not, I’m not going.’

Meanwhile, my husband [Scott Samuelson],who was my fiancé at the time, and a brotherfrom Maine and a brother from Alaska had alreadymade their ticket reservations and were going. Iremember calling them and saying, ‘Don’t. Saveyour money; it’s not going to happen. Even if I getto Olympia, there’s no way I’m going to make theteam.’ And they said, “We’re coming!” So I guessI knew then if they were putting that much faithin me, I’d better show up and run.

Everybody at the starting line was very sup-portive and my competitors were saying, “Whyare they putting you through this? Your time is somuch faster than everybody else’s. You shouldget an automatic bye [for the Olympic Team].”But our [selection] system is what our system is,and for good reason. You know, if I had receivedthat bye and hadn’t made the team, I wouldn’thave been able to live with myself.

For the Trials, my husband had doctored upa multi-colored beanie cap for me with theOlympic rings which matched the colors. You canget in a little trouble for that. (Editor’s Note: TheOlympic rings are an exclusive property of the In-ternational Olympic Committee and cannot beused without its prior written consent.)

I still have parts of that beanie somewhere. Idon’t have the white Nike painter’s cap that I ranwith during the Olympic marathon. I had to putathletic tape over the advertising because Nikewasn’t a team uniform sponsor that year. I had togo through drug testing, then the press confer-ence, and by the time I got to a house that Nikehad rented during the Olympics, I was starvingand there was a huge buffet spread. I put the hatdown and I didn’t [watch it]. Everywhere I go,people want to know where that white hat is. Ihave no clue. It’s in some landfill in LA County, I’msure.

LORRAINE MOLLERDuring an international running career thatspanned more than 20 years, New Zealand’s Lor-raine Moller provided a shining example of the ca-pabilities of female distance runners in an era whenwomen were first proving themselves asmarathoners. Moller began her running career asan international competitor in the early 1970s as ateenager competing at 800 meters. Her early ac-complishments included a 2:03.63 at 800 meters, alifetime best that’s the fastest-ever by a NewZealand junior (under 20 years old) woman. She ranher first marathon in 1979—winning theGrandma’s Marathon in 2:37:37—although therewere no sanctioned marathons for females in inter-national athletics competition until 1984.

Most impressively, the longtime resident ofBoulder, CO competed in four successive Olympic

Games women’s marathons starting with the inau-gural competition in 1984, and won the bronzemedal in the event at the 1992 Summer Olympicsin Barcelona, Spain at the age of 37. By the 2000Games, her daughter, Jasmine, was on the way, soshe had to forego the Games in Sydney.

Additionally, the Kiwi was a three-time winnerat both the Osaka International Ladies Marathonand the Avon Women’s World ChampionshipMarathon, and she won the 1984 Boston Marathon.She also earned the silver medal at the 1986 Com-monwealth Games in Edinburgh, in 2:28:17, her life-time best.

Moller authored her autobiography, On theWings of Mercury: The Lorraine Moller Story(Longacre Press) in 2007.

Joe Henderson: Lorraine, you were very muchinto track in your younger running days, compet-ing internationally. What led you to make thathuge leap—over many years, of course—from800 meters to the marathon?

Lorraine Moller: I had early aspirations for theOlympics. The longest Olympic event for womenat that time was 800 meters, so we were reallyshy on distance running for women. (Editor’sNote: The women’s 1500-metre race was firstadded to the Summer Olympics in 1972.)

And also there was no system that reallysupported women distance runners. Distancerunning [for women] was sort of a maverick thingto do. You were encroaching on male territory. Iran in tennis shoes and I wore what I could find.The only real motivation came from just the loveof doing it, and the small successes that I had. Iwon things but I was running in a very small pond.

I eventually came to the United States in1979. I’d been a school teacher because the onlyavenue open to sporting women then was to be-come a PE teacher. So I became a PE teacher andit was not my calling. I used to cry, ‘I really don’twant to go to school today’…but you’re theteacher! So it was one of those chance things.

I was supposed to be engaged—well, I wasengaged—to another teacher. I came back toschool and I had this engagement ring on, andthe first class was cricket. One kid was misbehav-ing and he was way out in the outfield. For youAmericans, I need to explain: Cricket has a ballthat’s like a rock. It’s really hard. So I was standingthere with my hands on my hips, thinking ‘Whatare you doing, young man?’ Then somebody hitthat cricket ball probably 100 feet and it landedsmack on my engagement ring, cracked thestone, and bent the ring. I looked at it andthought, ‘Maybe this is a sign.’ There went the en-gagement.

So the week that I was supposed to get mar-ried, I didn’t know what to do with myself. Some-body said, “There’s a marathon.” I said, ‘Whatmarathon?’ He said that [renowned New Zealandcoach] Arthur Lydiard had some guys coming torun in this marathon and there’s a banquet after-ward and he’s looking for a date for one of theguys. I said, ‘Oh, good!’ So I decided to go andwatch the marathon, although I thought it would

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At the 2009 BAA BostonMarathon, Lorraine

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be pretty boring. I thought, at the time, that themarathon was an event for people who were tooslow for the track. But I did want to get a look atthis guy while he was running. When you seesomeone for the first time and he’s running amarathon, it’s not a particularly good demonstra-tion. But, anyway, when I met him at this ban-quet, I thought, ‘What a handsome guy.’ He wasvery accomplished, and had been to theOlympics. (Editor’s Note: The runner was RonDaws, whom Moller later married and divorced.Daws finished 22nd in the 1968 Olympic men’smarathon, and was inducted into the Road Run-ners Club of America Hall of Fame in 1986.)

After a long distance relationship, he invitedme to come and stay with him in Minneapolis. Sothe next year, I showed up and started runningthese races. I did my first 5K and 10K races, whichwas fine, but I was used to doing these 20-mile[training] runs to get ready for my track races be-cause that’s the way we trained—for our en-durance base. Then, on the top of that, we didour faster work.

I went along with him to [the 1979]Grandma’s Marathon, and planned to run thefirst 20 miles to get in my training run, and hopedthat someone would pick me up there. I got tothe 20-mile mark and I’m feeling pretty good,and I’m winning, so I thought, ‘I might as wellkeep going because I’ll probably get a prize.’ SoI finished [first] and ran 2:37 for my firstmarathon, and got a prize. Everybody thoughtthat was [spectacular]. I thought, ‘Like all Amer-icans, they’re making a big fuss about nothing.’

And I went back to my track running.The next year, I was invited to the Avon

Women’s World Marathon Championship in Lon-don, and I thought, ‘Whoa, I’ll just do this as along training run again.’ Then, I wasn’t sure Icould run another marathon, so I went back toGrandma’s Marathon and ran through it again[taking first place in 2:38:35] just to make surethat I could go the distance. Then I went to Lon-don [Avon] and won that race [just two days afterthe Olympic men’s marathon in Moscow–Editor].I was ecstatic because that [event] was very im-portant in putting the women’s marathon intothe Olympics, and a whole new world opened up.

I feel really fortunate because I’ve seen somany changes in my time, from when I starteduntil now. I ran the first marathon in Rio deJaneiro in 1980 and it was the first marathon thatthey had in South America. A thousand peoplestarted and three of them were women.

(Editor’s Note: According to Running USA,women made up 42 percent of marathon finish-ers in the U.S. during 2012, almost four times theamount of women who crossed U.S. marathonfinish lines in 1980.)

We’ve had amazing women [marathoners]who have come before us and they paved theway. People talk about me being a pioneer, but Iwas not leading the charge. I was just right be-hind. And I can see that [these women] changedthe time because all they did was veer out and dowhat they loved to do. And that’s probably themost powerful force for change there is.

“We’ve had amazingwomen [marathoners]who have come before

us and they paved theway. People talk about

me being a pioneer, butI was not leading the

charge. I was just rightbehind. And I can see

that [these women]changed the time be-

cause all they did wasveer out and do whatthey loved to do. And

that’s probably themost powerful forcefor change there is.”

–Lorraine Moller

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JH: Lorraine, you competed in the first fourOlympic marathons for women, but the depthwas at the Barcelona Olympics (1992) and youwere 37 at the time. You went from being a 800-meter runner—close to world class—at age 16,to an Olympic marathon medalist at age 37. Tellus about the race in Barcelona and your life lead-ing up to it.

LM: I ended up marrying [Ron Daws] and got di-vorced within a year. And he was my coach. Don’tmarry your coach. It was not a pretty breakup. Ihad had to get out of town. Anyway, I never sawhim again after I left. I got on with my career, andeventually re-married and had my daughter.

In 1992, my dream was to win an Olympicgold medal. It was my last chance. And suddenly,a new thing seemed to arrive where it was an agebarrier now. At 37, everybody considered I wasso old, which was a really funny thing. My shoesponsor [ended our relationship] and put theirmarketing dollars into somebody who was up-and-coming. So I had the [freedom] of not havingto wear a certain pair of shoes because someonewas telling you to. I bought myself a pair of shoesthat I really liked.

The second thing was that I had an arch rivalthat was an excellent runner. You know, you al-ways have that person who, head-to-head, willbeat you. [Six-time New Zealand Olympian] AnneAudain was that person for me. Our rivalrystarted when I was 14 years old, and went rightthrough the ’84 and ’88 Olympics. In 1992, she re-tired. I suddenly realized that I had focused somuch on beating her that I wasn’t focused on therace as a whole.

The third thing that happened was that theday before the race I was in the dining room and[1992 U.S. Olympic marathoner] Janis Kleckerfrom Minnesota came over and told me that Ron,my ex-husband, had died [from a heart attack atage 55–Editor]. It was a tremendous shock. My[New Zealand] team had tried to keep the newsfrom me because they thought I would decidenot to run.

The night before the race I went out and satby myself and decided that the best thing I coulddo in this situation was run the way he had taughtme—because he had taught me so much aboutgood marathoning—and use that to run the bestpossible race that I could. And I ended up winningthe bronze medal in that race.

You know, life is very much about change.And it’s about re-inventing yourself. When PeterSnell, the great [New Zealand middle distance]Olympic runner who won three gold medals inthe ’60s, retired—and he was only 30 or some-thing like that—he said, “Life is a proxy, so con-tinually re-invent yourself.” It’s very appropriate[advice] for runners.

I retired when I was 41 at my last Olympics[1996 in Atlanta]. It’s like, then what do you do?We have to expand our ideas about who we are.Upgrade our programs, just like we do with ourcomputers. Toss away all the old programs andupgrade them into something new and expandedbecause your world should be getting bigger. Ex-pand your ideas and use that in the race. Duringthat crunch time, you ask, “Am I going to give itup here, or am I going to stick with the programand achieve what I wanted to achieve?”

I think it’s underrated, or perhaps, not spo-ken about enough: the transformative qualitiesof getting up off your knees and being competi-tive, and pitting against yourself. And having agood rival—like I had Anne Audain—just to keepupping the ante. I figured if somebody else cando it, then I can do it. So we are all examples forone another. It’s just wonderful, and I’m very,very grateful for having been a part of this, andall of you.

Mark Winitz is a USATF Master Level Long DistanceRunning official and serves as the LDR officials co-ordinator for the Pacific Association of USATF.Since 2001, he has officiated at and served as aUSATF referee at hundreds of road running andcross country races. Recently he added a track &field specialty to his USATF officials credentials sohe can also officiate at track meets. Contact [email protected] or at 650-948-0618.

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“We have to expand our ideas about whowe are. Upgrade our programs, just likewe do with our computers. Toss away allthe old programs and upgrade them intosomething new and expanded becauseyour world should be getting bigger. Expand your ideas and use that in therace. During that crunch time, you ask,‘Am I going to give it up here, or am Igoing to stick with the program andachieve what I wanted to achieve?’”

–Lorraine Moller

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Sat., 11/2 John Lawson Tamalpa Challenge, China Camp State Park, San RafaelPA/USATF Road Race Grand Prix event. Back to old China Camp course (MiwokMeadows), a 4.25 mile eye-loop course, rolling with lots of single track. About1/4 mile of road. Beer mugs to first 325 finishers. Park off the roadway. 9a.m.–4.25 mi; 11 a.m.–4.25 mi; 10 a.m.–4.25 mi. Hosted by Tamalpa Runners. Con-tact Ken Grebenstein at [email protected] or call 415.927.3664.

11/3 Dino Dash, The Market Place, Tustin10K, 5K, 2K plus bike tours. Fundraiser to benefit TUSD schools in Irvine, SantaAna, North Tustin, and Tustin. 10K starts at 7:15 a.m., 5K starts at 8:30 a.m., 2Kstarts at 9:30 a.m. 5K/10K are chip-timed. Part of the SCA USATF Grand Prix. www.scagrandprix.org and www.renegaderaceseries.com

Sun., 11/10 Clarksburg Country Run Half Marathon, ClarksburgPA/USATF Road Race Grand Prix event. Information at www.pausatf.org

Sat., 11/16 SD-I/USATF XC Championship, Rohr Park, Chula Vista/BonitaSan Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. Women6K: 8 a.m.; Men 8K: 9 a.m. Contact Paul Greer at 619.388.3704.

Sun., 11/17 Ancil Hoffman Challenge, Ancil Hoffman Regional Park,CarmichaelPA/USATF Road Race Grand Prix event. Course: grass field with hay bales andhorse trail with 3 short hills. First 1300m and final 1k on grass field. 9 a.m.–6 km;10:30 a.m.–6 km; 9:45 a.m.–6 km. $5 parking fee in the park. Hosted by GoldenWest Athletics Club. Contact Carla Kehoe at [email protected] or call916.390.3495.

Sun., 11/24 PA Cross Country Championship Golden Gate Park, San FranciscoPA/USATF Road Race Grand Prix event. USATF championship medals in open and10-yr age groups. Start in Lindley Meadow, 30th Ave and JFK Dr. (East end of JFKDrive is closed on Sunday, so use Fulton.) 9 a.m.–4.0 mi; 11 a.m.–6.0 mi; 9:45a.m.–6.0 mi. Contact Tim Wason: [email protected] or 415.823.2276. Volunteersgreatly appreciated!

Thurs., 11/28 Applied Materials Silicon Valley Turkey Trot 5K, San JosePA/USATF Road Race Grand Prix event. PA/USATF Open men’s and women’s 5KChampionship with prize purse. Benefits three local charities. Also a 10K and funrun. See advertisement on page 7. www.svturkeytrot.com

Sun., 12/8 California International Marathon, SacramentoPA/USATF Road Race Grand Prix event. A fast, point-to-point, net-downhill marathonwith a spectacular finish in front of the California State Capitol. Sanctioned and aBoston Qualifier. www.runcim.org

Sun., 12/15 Holiday Half Marathon, PomonaSCA USATF Half Marathon Championship and Grand Prix. www. scagrandprix.orgStart/finish at Fairplex So Cal (1101 W McKinley Ave, Pomona, home of the LACounty Fair) and encompasses the beauty of the Pomona Valley. Start is 8 a.m.www.runholidayhalf.com s

USATF Association Schedules on the Web

Central www.central-california.usatf.org

Pacific www.pausatf.org

San Diego/Imperial www.sdusatf.org

Southern California www.scausatf.org

Our race listings are updated regularly so check them outat www.caltrack.com You can also visit us on Facebook

at www.facebook.com/CaliforniaTrackRunningNews

Event Listings continued from page 10

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Summer training is the key to success, not only in cross country, but also the followingspring track season. The keys are to build yourself up, both physically and mentally. Weat AT&Fmet with the folks at Saucony to help promote this program. Here’s what we’regoing to do: We’ll provide you with 12 weeks of summer and fall training, taking youthrough the first month of your season in this training program. We’ll also provide youwith fine-tuning suggestions each and every week on www.atf-athlete.com startingthe week of July 1. We’re publishing this piece in American Track & Field, AthletesOnly, and California Track & Running News.

����������&�'���! $����$���!������This is a tough week. Check your shoes and make sure they aren’t too worn down.Now would be a good time to get some racing shoes for the fall and use them fortempo runs. Also, if you’re a college athlete, up your morning runs to 35–40 minuteson Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30seconds, and your tempo run pace is 6:35 per mile.Wednesday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 5 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 4 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30 minutes or find a hilly 4-mile race. Warm up and focus on runningthe second half well. You might feel rusty early, but you’ll feel better on the second half.Sunday: Long, easy run, 60 –65 minutes, on grass or dirt with friends.

������� �##�������#��� ! %�������How did your 4-mile race go? Are you starting to see some differences in your fitnesslevel? This week, focus on the tempo run and the hill workout. Remember to drink lotsof liquids (water, sports drinks, juices, green tea), eat well, and remember to have agood snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’rea college athlete, keep your morning runs to 35–40 minutes on Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30seconds, and your tempo run pace is 6:35 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.

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Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run or walk.Sunday: Long, easy run, 55 –60 minutes, on grass or dirt with friends.

���������!��� ��"�#����! ""�� $�#!'����" ��High schoolers start school within a couple of weeks; college runners have a month togo. HS juniors and seniorsL you should be able to handle the 2 or 3 easy morning runsof 30 minutes. College runners, depending on your standards, should be able to han-dle 3 morning runs a week, M-W-F for 35–40 minutes. Also, if you’re a college athlete,up your morning runs to 35–40 minutes on Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and yourtempo run pace is 6:30 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run or walk.Sunday: Long, easy run, 60 –65 minutes, on grass or dirt with friends.

����������!�'������������"�Your first real race will be a revelation. You should be able to handle the distance, butperhaps your pace will be slower than you expect. Don’t worry. You’ll recover quicklyand should be racing fit in 3–5 races.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and yourtempo run pace is 6:30 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy warmup, 5K race for high schoolers/4 miles for college runners.Go out well, but pick it up each mile. With 800 meters to go, see what you can do.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends. Keep this on softground and run relaxed. If you’re sore from Saturday, then really slow it down. If youhave any pain, consider cutting it short.

�������� �##��������'�# ��&�#��� ��!"��! ���!�������# �������High school cross country starts quickly with a couple of races a week, so use thoseearly races to get into shape. Continue to build speed.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on

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grass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds,and your tempo run pace is 6:30-per-mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yardsand then do your 1-mile easy cool down.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends.

����������!�'����" �You now have 3 months of solid training behind you. Keep the days between racingand hard days relaxed. Now it’s time to focus on your racing. How are you feeling?When do you tire? When do you kick? Try some different approaches.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds,and your tempo run pace is 6:20 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down.Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards andthen do your 1-mile easy cool down.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends. �

Weeks 13–16 available next issue.

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central ca assnevents, resources

Thurs., Oct. 10 Central CA Assn Annual Meeting, Coco’s (955 Oak St., Bakersfield), 6:30 p.m. Contact [email protected], 661-316-8357.

Sat., Oct. 26 Central CA Assn Officials Training & Certification, see right.

Sun., Nov. 24 Central CA Assn XC Youth JO Championship, Woodward Park,Fresno. Contact [email protected]

Sun., Dec. 1 Region XC Youth JO Championship, Woodward Park, Fresno.Contact [email protected]

2014Sun.–Mon., Feb. 16–17 Run for the Dream Indoor Championship (youth, highschool, college, open, masters), Savemart Center, Fresno. [email protected]

March–June Tuesday All Comers

All-Comers Track & Field Championship, CSU Bakersfield Track, 5:15pm(youth, open, masters). Contact [email protected]

Weekly June–July Run for the Dream All Comers, Lemoore & Hanford HS(youth, open, masters). Contact [email protected]

June or July Fresno State T&F Camp Athletes aged 12–18 and CoachesContact [email protected]

Sat., June 7 Central CA T&F* Tulare Western HS (youth, open , masters).Contact [email protected]

Sat.–Sun., June 14–15 Region 14 Multi Event Youth JO Championship* TulareWestern HS

Sat., June 21 Central CA Assn JO Youth Qualifier* Tulare Western HS, Ham-mer, Steeplechase advance to region meet

Sat.–Sun., July 5–6 Region 14 T&F Youth JO Championship*

Aug. Samansky Championship, Clovis West HS (youth, open, masters)Contact [email protected]

*Officials Train By Doing. Contact lawrence [email protected]

Law

rence

Wat

son

law

rence

wat

sonus@

yahoo

.com

President’s Message

Greetings to all in the Central California Associa-tion, which includes the counties of Mariposa,Madera, Fresno, Kings, Tulare, Kern, and Merced.We have made excellent growth in all areas in2013. Our plan for improvement is on target.Thank you for helping us reach our USATF na-tional goals. Keep recruiting members, athletes,coaches, officials, clubs, event promoters, andfriends of our sport.

We have received a grant to develop race-walk (in schools and for general wellness). Wecan help teach the racewalk in any setting.

Congratulations to our athletes on their suc-cesses at local, national, and international events.

At www.central-california.usatf.org you can

find info on meets in your area. Following areemail contacts for other information you mayneed.

n If you need insurance to cover athleticsevents, email [email protected]

n If you need officials to cover athleticsevents or help setting up an officials clinic, [email protected] Officials are needed at allmeets. Some events provide payments.

n If you need to set up a coaching clinic,email [email protected]

n If you need help setting up Track & Field,Racewalk, Long Distance, Cross Country, orMountain Ultra Trail runs in your area, [email protected]

CENTRAL CALIFORNIA USATF TRACK & FIELD OFFICIATING CLINICSat., Oct. 26, 2013, 10:30 am RAIN or SHINECSU Fresno State, 3505 North Campus Rd. Building K, Room IT101, Parking lot Q ($3)

TOPICS•Implement Certification: How-To Demonstrationand Information on New Equipment•New Laser Measurement System: All field events•Understanding the Metric System•Throws: Rules, Procedures and Officiating Tips•Vertical/Horizontal Jumps: Rules, Procedures andOfficiating Tips•Umpiring: Rules and Procedures•How to Become a USATF Official•Safety Comes First: All field events

TRAINING MANUAL and LUNCH will be provided.Must be a 2014 USATF member.

Please RSVP by THURSDAY, OCT. 24, 2013

Sanctioned and conducted by the Central Calif.USATF, Lawrence Watson, President. In coopera-tion with the So. Calif. USATF Officials TrainingClinic Committee, Bob Seaman, Vice Chairman.Hosted by Fresno State Univ. Track & Field, ScottWinsor, Head Coach.

Contacts:Mike Guidry, 559.709.4125, [email protected] Powell, 661.717.0767, [email protected]

DIRECTIONS: Exit Fwy. 168 at Shaw Ave. and go west to Cedar Ave.Exit Fwy 41 at Shaw Ave. and go east to Cedar Ave. Proceed north onCedar past Warmerdam Field to Barstow Ave. Right (east) onBarstow a short distance and park in Lot Q on your left. You willhave to purchase a $3 parking pass which can be obtained from apermit kiosk in the lot. Walk south from lot Q across Barstow Ave. toBldg. K Room IT101. North Campus Rd. which intersects Barstow Ave.and Lot Q borders on the east side of Bldg. K.

Associations continued on page 30

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 28

Page 29: California Track & Running News

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Page 30: California Track & Running News

ADVANCE

A RUNNER’S MIND | BURLINGAME

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ZOMBIE RUNNER | PALO ALTO

THE RE-IMAGINED GT-2000™2

ADVANCE YOUR RUN, ADVANCE YOUR LIMITS

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san diegoRemaining XC Events

Sat., Sept. 21 69th Aztec Invitational 5K, Balboa Park, 8 a.m. Contact Rick Reiser, 310.227.5534

Sat., Sept. 28 Bonita 8K Stampede, Sweetwater Regional Park, 8 a.m. Contact Antonio Melchor, 619.370.1184

Sat., Oct. 12 Ursula Rains Balboa Boogie 5K, Morley FieldMasters 8 a.m.; Open 8:45 a.m. Contract Nancy Morris, 858.874.8784

Sat., Oct. 26 Cougar Challenge 5K/8K, CSU San Marcos TrackWomen’s 5K: 8 a.m.; Men’s 8K: 8:45 a.m. Contact Steve Scott, 760.750.7105

Sat., Nov. 2 Cuyamaca College 6K, Lindo Lake, 8 a.m. Contact Patrick Thiss, 619.660.4518

Sat., Nov. 16 USATF Cross Country Championship, Rohr ParkWomen 6K: 8 a.m.; Men 8K: 9 a.m.Contact Paul Greer, 619.388.3704

2013 USATF/VS Athletics Dirt Dog XC Series

so cal at the Worlds

LA’s Ryan Wilsonshown here in the

qualifying rounds ofthe 110m hurdles at

the World Champs inMoscow last month.

He not only made thefinals but his time of13.13 earned him the

silver medal.

Visitwww.caltrack.com

for more pictures ofCalifornia athletes

at the World Championships.

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Page 32: California Track & Running News

THE RE-IMAGINED GT-2000™2

We didn’t just update the GT-2170,™ we re-engineered it from the ground up with innovations like FluidRide™ for a more responsive ride. The result: the all-new GT-2000™2.

ADVANCE YOUR RUN, ADVANCE YOUR LIMITS

ASICS.COM

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