competitor august 2014 issue

AUGUST 2014

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A M E R I C A ’ S # 1 R U N N I N G R E S O U R C E

MARATHON NUTRITION 101: What to Eat and Drink for Your Next Race PAGE 26

LOCAL RUNNERSTRAILS & RACESINSIDE! PAGE 62

Habits of Passionate

Runners

America’s Best Marathoner…you’ve never heard of!page 50

BEAT THE HEAT SUMMER

GETAWAY

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Runners+ other quirky traits

that define

us

> Workout Tweaks > Tips to Stay Hydrated > Fun Frozen Treats

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6 Competitor | august 2014 Competitor.Com PB

32How the Rubber Meets the Road Maximalist running shoes are hot this summer, but there are a lot of good new minimalist and more traditional styles. We’ve tested and reviewed 16 and offer tips on how to find what’s best for you.BY Brian Metzler

42 You’re a Runner What makes us worthy of calling ourselves runners? To find out, we explore five rules for runners to live by and 10 healthy habits of passionate runners.Plus: A Runner’s Glossary: Defining our passion. BY alliSOn PattillO and CaitlYn PilKinGtOn

50 Chasing the american Dream From Oslo After struggling with injuries and trying to find her place in the sport, Annie Bersagel is proving she is one of the top elite women runners in the U.S. while living in Norway.BY dan enGland

contentsaugust 2014

AUGUST 2014

FREE!





Runners



GETAWAY

CUSHION IS KING!


Altra Paradigm




Runners+ other quirky traits

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features departments8 Editor’s Letter

10 Captured A glimpse of Colorado’s Hardrock 100, America’s most grueling race.

13 starting Lines • Warm-Up• Gear• Training• Fuel

30 Out there 3Let’s Play Bingo!BY SUSan laCKe

Hoka One One’s Clifton and altra’s Paradigm are two of the new maximally cushioned running shoes at stores this summer (page 32). PhOtO BY SCOtt draPer

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58 Destination Ashland, OR

62 Your Region • Local People and Places to Run• Must-Do Races• Regional Calendar

Back Page I’m a Competitor Q&A with avid runner and Clif Bar CEO Kevin Cleary

on the cover

AmericAn mArAthoner Annie BersAgel is pursuing her olympic dreAm from oslo.

50CliCk here

tO find an event

in OUr Online raCe Calendar.

CONTENTS_digital.indd 6 7/21/14 2:26 PM

http://running.competitor.com/race-calendar

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8 COMPETITOR | AUGUST 2014 COMPETITOR.COM PB

SEDITORIALEDITOR-IN-CHIEF Brian Metzler SENIOR EDITOR Mario FraioliMANAGING EDITOR Nicole M. MillerASSOCIATE EDITOR Caitlyn PilkingtonEDITORIAL ASSISTANT Emily PolachekSENIOR CONTRIBUTING EDITORS Allison Pattillo, Jason Devaney, T.J. MurphyCONTRIBUTING EDITORS Courtney Baird, Jeff Banowetz, Giannina Smith Bedford, Sarah Wassner Flynn, Julie Kailus, Duncan Larkin, Mackenzie LobbyCONTRIBUTING WRITERS John Bingham, Alan Culpepper, Jay Dicharry, Dan England, Jon Gugala, Scott Jurek, Max King, Susan Lacke, Linzay Logan, Greg McMillan, Kelly O’Mara, Claire Trageser, Peter Vigneron

GROUP CONTENT DIRECTOR Kurt Hoy

ART PHOTO EDITOR Scott Draper GRAPHIC DESIGNER Valerie Brugos CONTRIBUTING ARTISTS/PHOTOGRAPHERS Matt Collins, Eirik Førde, Neil Numberman, Victor Sailer

CIRCULATION & PRODUCTION PRODUCTION MANAGER Meghan McElravy ADVERTISING PRODUCTION MANAGER Gia Hawkins AUDIENCE DEVELOPMENT MANAGER Cassie Chavez

DIGITAL SERVICES VP, DIGITAL SERVICES Dan Vaughan DIRECTOR, WEB DEVELOPMENT Scott KirkowskiDIRECTOR, SEO/ANALYTICS Johnny YeipASSOCIATE DIRECTOR, WEB DESIGN Matthew McAlexander WEB DEVELOPERS Grace Cupat, Joey HernandezWEB DESIGNERS James Longhini, Thomas Phan, Justin Wilson SYSTEM ADMINISTRATOR Bruno BreveSENIOR VIDEO PRODUCER Steve Godwin

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A PUBLICATION OF

CHIEF EXECUTIVE OFFICER David N. AbelesCHIEF FINANCIAL OFFICER Barrett GarrisonCHIEF REVENUE OFFICER Bill PedigoCHIEF MARKETING OFFICER Keith KendrickEXECUTIVE VICE PRESIDENT, GLOBAL EVENTS DIVISION Josh FurlowSENIOR VICE PRESIDENT, SALES John SmithSENIOR VICE PRESIDENT, BUSINESS DEVELOPMENT Dana Allen9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6773Digital Issue support: [email protected] Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

A MEMBER OF

competitor.com

o� cial magazine

BRIAN METZLER, EDITOR-IN-CHIEF

EDITOR’SLETTER

FIND YOUR SHOESLooking for new running shoes? Check out our lat-est shoe reviews and our search-able shoe finder at competitor.com/runningshoes

Endless SummerSUMMER IS WINDING DOWN. Have you made the most of it yet? Here are a few tips to help you maximize the fi nal month and a half of summertime and run strong into the fall.

BEAT THE HEAT. Running in the hot weather that typically signals the dog days of summer can be a drag. But whether you’re training for a fall race or just want to stay fi t, you shouldn’t run yourself into the ground. Check out Mario Fraioli’s tips on how to run in the heat (page 20), follow a few guidelines about how to stay hydrated (page 24) and sink your teeth into some yummy post-run frozen treats (page 28) to keep you cool.

PLAN A GETAWAY. A weekend trip can be just what you need for some inspired training. That might mean heading to a race you’ve always wanted to run or fi nding a new one on the outskirts of your region. Or it could mean visiting a destination where you can explore trails and see new sights. If you need motivation, check out our story about the trail running hotbed of Ashland, Ore. (page 58).

RAMP UP YOUR TRAINING. Shooting for a new half-marathon PR or a winter marathon? Now is the time to upgrade your training. See our list of late-summer races (page 66) and our regional race calendar (page 69) and be sure to check out our new training plans online at competitor.com/trainingplans.

GET NEW KICKS. For years I’ve told people, “Happiness is a new pair of running shoes,” mostly because the act of buying a fresh pair of kicks is the fi rst step in motivating yourself for a new running goal. Check out some of the new styles in stores now (page 32).

FOLLOW MEB’S ADVICE. We’re honored to announce Meb Kefl ezighi’s new column in Competitor. Read his fi rst installment in this issue (page 17) and follow his inspiration and advice every month in the magazine and online at competitor.com/runmeb.

Whatever your running endeavors might be, we hope you fi nd inspiration in this issue and at competitor.com. See you on the trails!

THIS MONTH For more articles, photos and videos, check out the newly overhauled competitor.com

TRAINING PLANSWant to run a new marathon PR? Or finish your first 5K? Check out our new targeted training plans atcompetitor.com/trainingplans

MARATHON MEB For regular training tips and inspiration from 2014 Boston Marathon champion Meb Keflezighi, visitcompetitor.com/runmeb

competitor

Get a Free Subscription!Go to competitor.com/digital and sign up for a free subscription to the digital edition of our magazine. In addition to what you’ll find in the printed edition, you’ll get more stories and photos, plus links to cool videos, photo galleries and other related content.

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KROCK HARD RUNNERSKILIAN JORNET POWERS up a steep trail near Ouray, Colo., on July 11 during the Hardrock 100 Endurance Run, a race that includes 67,000 feet of elevation gain and descent and 13 mountain passes above 12,000 feet. The 26-year-old from the Catalonia region of Spain endured the altitude, hot afternoon temperatures and middle-of-the-night thunderstorms en route to dominating the 100.5-mile race in a course-record time of 22 hours, 41 minutes, 33 seconds. Darcy Piceu, 39, of Boulder, Colo., was the top woman in the race for the third straight year in 29:49. Canadian runner Adam Campbell was struck by lightning atop 14,058-foot Handies Peak and not only survived (albeit with a blown-out headlamp) but kept running for 12 more hours to finish third in the race in 25:56. Other notable efforts came from Kirk Apt, 52, of Grand Junction, Colo., who finished the race for a record 20th time in 39:28, and Amanda Grimes, 35, of Steamboat Springs, Colo., who was the 100th and final finisher of the event, reaching the finish line in the historic mining town of Silverton less than 10 minutes under the 48-hour cutoff, just as the sun was rising for the third time since she’d last slept.

PHOTOGRAPHY BY SCOTT DRAPER

FOR MORE AMAZING IMAGES

FROM THE HARDROCK 100.

CLICK HERE

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http://running.competitor.com/2014/07/photos/photos-colorados-grueling-hardrock-100_107995

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When elite runner Stephen Finley found himself sidelined by injury for a summer a few years ago, he got a job making energy bars with his Oregon Track Club teammate Lauren Fleshman, founder of Picky Bars. After learning Fleshman’s recipe of entrepreneurship, Finley spoke with teammate Russell Brown, and they decided to start their own business.

The duo wanted to bring an Oregon aesthetic to neckwear. Think vintage fab-rics, repurposing materials and dressing down while dressing up.

Finley, 26, a two-time All-American in the 3,000-meter steeplechase in college, used his previous experience sewing theater costumes as an undergrad to assemble the prototypes. Your typical tie is three or four inches at the bottom and made of silk, but they opted for slimmer silhouettes made of cottons, flannels and wools trimmed from old, comfortable shirts and jeans.

At the Eugene Saturday Market in 2013, Finley and Brown sold up to 25 ties for $68 each, every week. Thus was the creation of Finley & Brown, a boutique

neckwear company that’s now online (finleyandbrown.com) and based in Brooklyn, where they moved last year.

“I’ve worn them to weddings, out for dinner and drinks and to other formal events,” says Brown, 29, who owns a 3:51.45 PR in the mile. “Since we started making them, I’ve worn them to just about every event you need to wear a tie to.”

They are still committed to running fast, but Finley sums it up best: “Both of us share the opinion that we run better when running’s not the only focus in our life.” —Jon Gugala

HaberdasHingHow elite runners Finley & Brown got wrapped up in the necktie biz.

The Tie Guys•Elite runners Steve Finley (left) and Russell Brown and are dashing into the New York fashion industry.

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IN 1964, PRINT SHOP OWNER and runner Frank Cunningham founded the West Valley Track Club. Fifty years later the club persists as a top training resource and is Northern California’s old-est running club.

It started on a high school track in a suburb of San Jose, Calif., where coach Wendell Smith agreed to help two high school boys become faster runners. They were the sons of Frank Cunningham and co-worker Bill Mackey Sr. (Kirk Cun-ningham is pictured bottom left and Bill Mackey Jr. top right), both of whom, with Smith’s help, would later pioneer the fi rst running club in the Bay Area.

“By the second week, I began to develop workouts for the boys and, to my amazement, Frank had encouraged a couple of more boys to join our runs,” Smith recalls. “We now had a nucleus of fi ve high school boys meeting Frank, Bill Sr. and myself daily for workouts.”

Those workouts eventually led to competing in several Amateur Athletic Association (AAU) sanctioned runs before WVTC became a certifi ed track club in 1966. The following year the club won its fi rst title in the 30K Junior National Championships. (At the time, “junior” applied to anyone who had not won a senior title.)

Word spread among the local track coaches, and the club grew within the fi rst few years to more than 40 members.

“Frank and Bill Sr. met with many of the high school coaches explaining our objective to encourage, guide and develop young people interested in running,” Smith says, “as well as encourage them to be model citizens.”

Although the club originally attracted only high school athletes, WVTC accepted and appealed to runners of all ages and experiences.

CLUB ENDURANCE How a running club influences generations of athletes of all ages. BY EMILY POLACHEK

"There was a real need for a club that provided a place where people could still compete."

“In college it’s organized and you have a team, but when you get out of college you’re on your own,” says Jack Leydig, former WVTC president of 20 years. “There was a real need for a club that provided a place where people could still compete.”

Leydig joined WVTC as a college graduate after witnessing the club’s win at the Tiburon Run in 1967. In 1968 he became club president, modestly claiming in retrospect that no one else had wanted the position.

As club president, Leydig helped estab-lish the club newsletter, which evolved into a local monthly magazine called the North-ern California Running Review. In turn, the magazine became an instrumental funding resource for the club, selling at 25 cents per issue with 300 copies in circulation. He also founded the club’s most popular event, the annual Christmas Relays at Lake Merced.

Although Leydig relinquished his duties as club president in the late 1980s, lately he’s taken on the arduous task of fi nding

and personally calling 2,000 former club members to attend WVTC’s 50th An-niversary Reunion on Sept. 6 at Saratoga Springs, Calif.

“The only thing about doing that is you fi gure you spend three to four minutes per person and there are a thousand people,” Leydig explains. “But then you get hung up talking to people for 10 or 15 minutes. It takes a lot longer! I say, ‘Well, your time limit is up! See you at the reunion!’”

Out of thousands of past members, 17 WVTC athletes have qualifi ed or competed in the Olympics, from Alvaro Mejia, 1971 Boston Marathon champion and three-time Olympian for his native Colombia, to Mark Conover, 1988 U.S. Olympic Trials Marathon champion who is now head cross-country coach at Cal Poly San Luis Obispo.

“You look at a lot of the runners then and they were not only successful on the track and road, but they also became successful people,” says Dave Shrock,

BACK THEN• WVTC's first team meeting in 1964.

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STARTING LINES WARM•UP

“Nashville” and “Without a Trace” actor Eric Close ran all-out at the Rock ’n’ Roll San Diego Half Mara-thon on June 1. He crossed the line in 1:37:08, shaving more than 9 min-utes o� his 1:46:03 finish time at the La Jolla Half Marathon in April.

OTHER CLUBS WITH STAYING POWER New York Road Runners: Founded in 1958 by U.S. Olympian Ted Corbitt, NYRR is one of New York’s oldest and most notable running clubs. In 1970, it organized the first New York City Marathon in Central Park. nyrr.org

Liberty Athletic Club: The oldest women’s running club in the U.S. is located in Boston. Founded in 1948 during the pre-Title IX years, Liberty AC provided young women an op-portunity to participate in local, regional and national track and field events. libertyac.org

Chicago Area Runner’s Association: A nonprofit founded in 1978, CARA is the largest running organization in the Midwest and third largest in the nation with more than 8,600 members. cararuns.org

Atlanta Track Club: ATC is the nation’s second largest running organization, founded in 1964. Today it puts on more than 25 events a year throughout the Atlanta area, including the AJC Peachtree Road Race, Atlanta 10-miler and the Atlanta Half Marathon. atlantatrackclub.org

Greater Boston Track Club: The GBTC was founded in 1973 and boasts an impressive résumé of Boston Marathon champions and Olympians, including Bill Rodgers, Greg Meyer, Pete Pfitzinger and Alberto Salazar. gbtc.org

CAUGHT ON THE RUN! CELEBRITIES SIGN UP FOR SUMMER RACES TOO!

“Days of our Lives” actress Kate Mansi was also on hand for Rock ’n’ Roll San Diego. “During my ever-evolving journey to become a runner, I’ve learned many things about myself,” says Mansi, who finished in 2:15. “Running, for me, is about so much more than fitness. It really speaks to my spiritual well-being as well.”

New York City chef, restaurateur and author Marcus Samuelsson set down his whisk and knife just long enough to clock a 22:25 at the Celebrity Chef 5K held during the Food and Wine Classic in Aspen, Colo., on June 20. He said the only place he feels slower than when running at 8,000 feet in Aspen is when he runs with his cousins in Ethiopia.

president of USATF Pacifi c Association and past WVTC member who established the club’s offi cial Juniors Program in 1979.

Today WVTC remains both a valuable competitive and social resource for runners. Members meet up four times a week for workouts at Kezar Stadium near Golden Gate Park in San Francisco and attend WVTC-hosted parties and hangouts.

“One thing we’re very focused on is supporting all of our athletes equally,” says Nicole Campbell, current WVTC president. “Some running clubs will have a whole system of points for when you win races or run really fast in a race, and it means you receive more funding. That’s not how we operate.”

Campbell's fi rm belief in equality within

the club echoes Cunningham’s original mis-sion to simply guide all types of runners of all levels to become faster.

On May 27, Cunningham succumbed to a heart attack. He died on the track at the University of the Pacifi c, where campus police found him in a stretching position, as if warming up before a workout. He will be missed, but Cunningham’s memory lives on with WVTC’s legacy.

“We may not have been the fi rst club,” Leydig says. “But we were the only club that was around in 1964 and now we’re still competitive 50 years later, which is kind of unusual.”

For more on historic running clubs, point your browser to competitor.com/clubs.

NOW• WVTC's women's team placed fourth at the 2014 Bay to Breakers.

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16 Competitor | august 2014 Competitor.Com 17

It’s been a very busy spring and summer for me since I won the Boston Marathon in April. I’ve been all over the country talking to people, participating in events for charities and connecting with runners and followers of our sport. I’ve told thousands of people about my experience in Boston, but I have personally been inspired by the runners I have met and the stories they have told me.

For example, I met a man recently who is 62 and training for his first marathon. I also met a woman who is a recent cancer survivor and is now training for her first half marathon. We all have goals we're pursu-ing, but our motivations and life stories are different. But that's one of the things that makes running—and the running community—so great.

The sport has done a lot for me and I want to connect with the people who have cheered me on and have seen me be successful and help them achieve their goals. And that’s why, when people ask me if there was a specific kind of training or something special that helped me win that day in Boston, I tell them it’s the cumulative hard work through the years that made the biggest difference.

I wasn’t the most talented runner in the field that day, but when I train and race, my theory is that no one should be able to outwork me. Maybe I outsmarted some of the runners that day too, but in the end I think it was the little things I do while training and racing that helped me reach the finish line first.

I've known all my career that I have to be committed and have to persevere in order to achieve my goals. It doesn’t come easy, but if you do the small things continually—like doing drills, doing strength work, stretching or taking an ice bath to help the body recover—eventually they will pay big dividends. And that’s true for all runners. You have to be committed to doing the small things, even if they seem pretty boring.

When I broke away from the pack in Boston, I knew it was a risky move. Probably 99 percent of the time when a runner makes a move like that, he or she gets caught. Thankfully, I was one of the rare ones who wasn’t caught. I know it’s because of the hard work and the discipline and the commitment to the small things beyond running mileage that I do six or sometimes seven days a week.

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[ Marathon Meb ]

3Meb Keflezighi is the only runner in history to win both the New York City Marathon and boston Marathon and earn an Olympic medal. This is the first installment of his new "Marathon Meb" column for Competitor. follow along each month in the magazine and also find regular training tips and inspiration at competitor.com/runmeb.

InspIred by youTo keep improving, work hard and do the little things too.bY Meb Keflezighi

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1 Balega Hidden Contour$14, balega.com3Our crew lauded these for their breathability, plus a secure, no-slip fit that wasn’t too tight or constrain-ing. They are also durable, with one wear-tester saying they were still a top choice after roughly 50 wears and washes. (Get that runner some new socks!)

2 Injinji Trail 2.0 Midweight Mini-Crew$15, injinji.com3Take these socks to the trail so toes can splay and grip as you navigate gnarly terrain. These come with a double elastic cuff to keep dirt where it belongs and just enough underfoot padding and arch support for a secure, stay-put fit.

3 Swi� wick Pulse One$15, swi� wick.com3One editor said these were his go-to for racing because they are thin and lightweight but durable. They also have light compression for a bit of spring in your step with wicking and breathability that works as hard as you do.

4 Smartwool PhD Run Ultra Light $16, smartwool.com3Wool, already a functional temperature and moisture manager, gets a high-tech treatment with two different elastics for better stretch and recovery, mesh ventilation panels and added durability in high-impact zones.

5 Feetures! Elite Ultra Light No Show Tab$15, feeturesbrand.com3Compression “in the right spots” and a thin and secure fit made these a favorite with another editor. Good wicking and breathing capabilities also made them a top choice for hot and humid summer running.

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STARTING LINES GEAR

If the Sock Fits…BY ALLISON PATTILLO

WITH OR WITHOUT, thin or cushioned, low or high—socks are a very personal decision. Pairing the right sock with the perfect shoe makes for sublime running, but all of the options and countless combinations can be overwhelming. To give you a head start, we polled our in-house sta� test team for their favorite makes and models, mixed in some of the latest o� erings and put together the following list. Give them a run—your toes will know best!

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20 HOT SHOES

FOR SUMMER.

CLICK HERE

TO SEE

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STARTING LINES TRAINING

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WARM-WEATHER TRAINING TIPSBY MARIO FRAIOLI

1 DON’T WATCH YOUR WATCHTarget an e� ort level to achieve rather than trying to hit specific splits.

2 SLICE THE REPSGot 3 x 1 mile at 5K pace on tap? 6 x 800 meters at the same pace is still a great workout.

3 STRETCH THE RECOVERY Following a tough workout in the heat, allow yourself an additional recovery day a� erward.

CLICK HERE for more tips

about how to train in the heat.

FOR TRAINING PLANS

AND OTHER RESOURCES.

CLICK HERE


http://running.competitor.com/search?q=running+in+the+heat

http://running.competitor.com/category/training

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[ COACH CULPEPPER ]


SPEED AND EFFICIENCY Developing speed and e� ciency is something we all need to focus on if we have any hope of running a faster pace on race day. Getting stronger aerobically is wonderful, but without the ability to hold a quicker pace, it will all be in vain from a muscular and mechanical standpoint—hence the need to “get fast first” before transitioning to longer, more marathon-specific work. The downside is that we are all limited by our natural disposition and genetic gi� s. Some people are naturally more e� cient and have more speed, so this comes easily and they develop quickly; for others, it takes a more concerted e� ort and, regardless of their inten-tions, they’ll be limited to some degree simply due to their makeup.

Regardless of your natural disposition, improv-ing speed and e� ciency should be an area of focus prior to beginning your marathon preparation, as well as during your marathon training (but to a lesser degree). During your marathon-specific training phase, performing a 5K/10K–type workout or a shorter hill session once every 10 to 14 days is adequate. The key is touching on speed—not trying to develop it further. By simply including a shorter, more intense workout every 10 to 14 days, you’ll get what you need. Think of it as speed mainte-nance, not speed development. These types of workouts help break up your marathon training. In the midst of higher mileage with long runs and tough tempo runs, a shorter, faster workout will provide a nice change in emotional stimulus as well.

SUMMER TO FALL TRAINING TRANSITIONKeep the momentum going as you prepare for longer races. BY ALAN CULPEPPER

A YEAR AGO in this column, I shared my thoughts on how “getting fast fi rst” before transitioning to marathon training will ultimately benefi t your performance several months down the road. Developing effi ciency and a toler-ance for quicker work translates to better economy and feeling more comfortable at marathon pace. Hopefully you’ve imple-mented something along these lines as you head into fall marathon preparation, but if not, there’s still time. Take the next three weeks and shift your focus to faster 5K/10K–type workouts, less mileage and a shorter long run before you jump into your marathon training.

Once you’ve done this, it’s time to transi-tion to true marathon preparation. The key

to a successful transition—and ultimately running your best marathon—is twofold:

1. Continue to touch on all of the great effi ciency and speed you developed prior to starting your marathon training.

2. Take full advantage of the ability to develop a larger aerobic engine.

Let’s take a look at these two concepts in more detail.

3Running coach and two-time U.S. Olympian ALAN CULPEPPER is a vice president with Competitor Group Inc. and a race director for the Rock 'n' Roll Marathon Series.

CLICK HERE FOR MORE COACHING

ADVICE FROM ALAN CULPEPPER


http://running.competitor.com/search?q=alan+culpepper

CONQUER YOUR RUN

Find your plan atcompetitor.com/trainingplans

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As runners, we come in di� erent shapes and sizes, which means that we all sweat at di� erent rates. In warmer temperatures, dehydration is an obvi-ous concern, as is hyponatremia, a dangerous condition in which sodium levels in the blood get too low. It’s good practice to have a 20-ounce water bottle on you at all times throughout the day and to sip from it regularly. Aim to empty this bottle three to five times per day depending on your size and sweat rate. Be sure you’re taking in electrolytes (sports drinks, enhanced waters and electro-lyte drink mixes are good sources) in

addition to water in order to maintain proper fluid balance and muscle func-tion in the body. While running on a warm to hot day (generally 70 degrees or warmer), carry fluids with you or run a route where there are plenty of drinking fountains. Aim to take in 4 to 8 ounces of water or sports drink every 15 to 20 minutes or when you’re thirsty. Safety first!

How Much Should I Drink When It’s Hot Out?

3MARIO FRAIOLI is the author of The O� cial Rock 'n' Roll Guide to Marathon and Half-Marathon Training(VeloPress, 2013) and coach of 2012 Olympic marathoner César Lizano.

AEROBIC ENGINEOne of the aspects I appreciate most about running is the fact that everyone can become stronger aerobically if they choose to put in the work. While ultimately there is a threshold for that development—and one can definitely overdo it in training—most people never reach their full aerobic potential or struggle with overtraining. The key is not only doing more, but also doing what is most e� ective. Many folks struggle with doing too many workouts in the same e� ort zone, or they just add in more slow mileage and don’t exploit their window for aerobic development.

Below are a few workouts I call aerobic enhancers. Their purpose is to help accelerate aerobic development. In addition, consistent mileage and a solid long run will help this process move along. When transitioning from quicker workouts to marathon training, you must include periods of higher mileage and a weekly long run. Ten to 12 weeks is a good time frame for a marathon training plan, with two- to three-week microcycles within that window. Two to three weeks of higher mileage followed by a “down” week is a great way to properly absorb the training without becom-ing stale. The down week should include less volume while maintaining the intensity of your workouts.

AEROBIC ENHANCER WORKOUTS2 X 20 MIN. TEMPO RUN: Run at goal half-marathon pace. Jog 5 minutes for recovery between reps.

4 X 8 MIN. TEMPO INTERVALS: Start at marathon pace for first interval, then run 10 seconds per mile faster for each 8-minute push. Jog 2 minutes for recovery between reps.

6- TO 10-MILE TEMPO RUN: This workout should be done once every two weeks, starting at 6 miles and working up to 10 miles. Run about 5 to 10 seconds per mile faster than goal marathon pace.

2–3 X 3 MILES: Run each 3-mile repetition at your goal half-marathon pace. Jog 4 to 5 minutes for recovery between reps.

4–6 X 1-MILE REPEATS: Run each of these at your current 10K race pace. Take a 2-minute recovery between reps.

6–8 X 1-MILE REPEATS: Run each of these at your goal half-marathon pace, but with a very short rest (60 to 90 seconds) between each rep.

3–4 X 6–8 MIN. INTERVALS: Run these at your goal 10K pace/e� ort. Take 3 to 4 minutes recovery between reps.

[ COACH CULPEPPER ]

During the summer months, carry a

water bottle all day.

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Starting LineS TRAINING

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There are numerous pieces to the training puzzle and all of them are equally important. Nutrition is no exception.

We can push our bodies as much as we want, but unless we fuel them properly, they won’t listen.

“If you leave out the nutrition aspect of running—whether your running is for fun, weight loss, to stay in shape or to train to race—I truly believe you are shooting yourself in your foot,” says Dorothy Beal, a coach with the 26 Strong program—a marathon training program sponsored by Saucony and Competitor that pairs 13 veteran runners with 13 newbies who are running a marathon this fall—and founder of mile-posts.com. “A healthy body needs nutrients, not just calories.”

That means we shouldn’t be eating burgers, fries and pizza every day just be-cause we think we’ll burn off the calories during workouts. Think lean meats and fish, vegetables and complex carbohy-drates such as brown rice. Put another way: You wouldn’t put bad gas in your car just because you’re going to burn through it. High-quality fuel provides more sus-tained energy and is worth the investment.

“Over the years, I’ve found that what I eat and drink daily has just as much im-pact on my running as the mileage I log,” says 26 Strong coach Angela Bekkala. “If I eat junk, my performance usually tanks. I feel weighed down and just blah. My body isn’t performing at optimal capacity.

When I made the switch to eating more natural, with very little processed food, my running improved greatly.”

DaiLy MeaLSkFocus on quality, not necessarily quantity. Start your morning with any of these foods: eggs, multigrain toast, nut butter, oatmeal, fruit, yogurt and a glass of water. An example of a well-loaded lunch is a turkey sandwich on multigrain bread, a salad with chicken or plain tuna, or a chicken stir-fry with brown rice and vegetables. Dinner can be less regimented, so feel free to diversify. Lean beef, fresh seafood, pasta and leafy green vegetables or salad are all great choices. Keep it light—you don’t want to overload a few hours before going to bed.

To stay satiated between your three main meals, nuts, fruit or a healthy nutrition bar every few hours can make for healthy snacks.

FueLing During runSkIf you’re heading out for a run of an hour or less, you shouldn’t need to bring food with you—there’s enough fuel in the tank. But if you have a longer run planned, you’ll want to take some easy, on-the-go foods, such as energy gels and blocks. They can be stuffed

NutritioN aNd HydratioN 101By Jason Devaney

inside a pocket, belt or even a sports bra.During longer races, it’s important to eat

something every 45 to 60 minutes, so follow that same principle in your training. Not only will it keep you properly fueled, but it will help you get used to eating while run-ning—which takes practice.

FueL BeFore, During anD aFter runSkIf you run first thing in the morning, it’s not a good idea to gorge yourself with a massive breakfast 30 minutes before you head out. Give yourself at least an hour to wake up before running, eat a light, easily digestible meal and use the restroom.

After a long or tough workout or race, our muscles are hungry for protein to repair micro-tears in the fibers, as well as carbo-hydrates to restock glycogen stores. The 30-minute window immediately after a run is the ideal time to refuel. Protein shakes are a great option, as are fruit smoothies with protein powder. Peanut butter and jelly sandwiches work well too. The key is to get a few hundred calories comprising primarily carbohydrates and protein into your system to kick-start the recovery process.

HyDrationkSomewhere around 55 to 60 percent of the human body is water, although that can vary depending on age, gender, body fat percentage and other factors. When we go for a run, particularly in hot weather, we can lose up to 10 to 15 pounds in sweat. That means we’re not only decreasing the amount of fluid in our bodies, but also important nutrients like electrolytes.

Before you run, it’s important to be adequately hydrated. Your urine should be a pale color like lemonade. During a run, depending on the length and weather con-ditions, you’ll want to bring along a bottle of water or sports drink. And after a run, you’ll need to rehydrate.

When in training, particularly in the summer months, it’s a good idea to carry a water bottle with you everywhere. Sip regularly and refill it every hour and you should be in good shape.

3To learn more about the Saucony 26 Strong program, check out 26strong.com. For more information on nutrition and hy-dration, check out competitor.com/fueling.

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SUMMER CHILLMachines and gadgets to cool you down before and a� er those hot summer runs.BY NICKI MILLER AND EMILY POLACHEK

FUELSTARTING LINES

HOLY BANANASThe biggest “Wow!” factor in our seriously scientific o� ce taste testing came with Yonanas ($50, yonanas.com). All you do is put frozen bananas in this machine and out comes what you’d swear is banana ice cream. It’s hard to believe there’s no dairy or added sugar. You can also mix in other fruits (per the included recipe booklet), but it’s the bananas that bring the right texture. Beware: Eat it all up right away, because as it melts, it loses its magic.

INSTANT FREEZER POPSA� er your next run, you can turn your favorite re-covery drink into a frozen treat in nine minutes or less. The Zoku Quick Pop Maker ($50, zokuhome.com) lives in your freezer, so

when you take it out, it will quickly solidify your chocolate milk, fruit juice or yogurt.

We tested the new Naked Juices in Chia Cherry Lime and Chia Sweet Peach ($3.50, nakedjuice.com) and appreci-ated both the strong flavors and boost of omega-3s. If you prefer your treats with less texture (aka grit from chia seeds), try Mighty Mango, Strawberry Banana or what-ever your favorite fruity flavor.

HOMEMADE SLUSHYThe Chill Factor Original Slushy Maker ($15, thechillfactor.com) is another

freezer dweller, but when you take it out and pour in your favorite drink, it doesn’t take long for the ice crystals

to form. As you squeeze the cup, you’ll soon have a slushy that would make 7-Eleven proud.

And if you use a healthier beverage, you’ll be more proud—as you cool down.

DIY SNOW CONESThe Hawaiian Electric Shaved Ice

Machine S900A ($25, hawaiianshavedice.com) has made it simple and a� ordable to make snow cones like you’d purchase at a street cart. The

block-ice shaver produces light, flu� y and powder-like snow. Tip: Fill the ice molds with water a day in advance to

freeze and then allow them to thaw 5 to 10 minutes before using—shaved ice profes-

sionals call this tempering, which helps to create flu� er ice.

Ice is only half the equation, so don’t forget some fruity syrups! Williams-Sonoma Snow Cone Syrups ($12 per bottle, williams-sonoma.com) are a healthy alternative to the artificial variety. Blended from real fruit juice concentrates, the syrups—in Concord Grape, Mandarin Orange and Morello Cherry—avoid overpow-ering sweetness and contain only 23 grams of sugar per serving. [TIP]

Stick sliced bananas to the

inside walls before adding liquid to

make fancy fruit pops.

[TIP] Mix the snow cone syrups

below with water to make super

slushies.

proud—as you cool down.

DIY SNOW CONESThe Hawaiian Electric Shaved Ice

Machine S900A ($25, hawaiianshavedice.com)and a� ordable to make snow cones like you’d purchase at a street cart. The

block-ice shaver produces light, flu� y and powder-like snow. Tip: Fill the ice molds with water a day in advance to

freeze and then allow them to thaw 5 to 10 minutes before using—shaved ice profes-

sionals call this tempering, which helps to create flu� er ice.

HOMEMADE SLUSHYThe Chill Factor Original Slushy Maker ($15, thechillfactor.com) is another

when you take it out

doesn’t take long for the ice crystals

to form. As you squeeze the cup, you’ll soon have a slushy that would make 7-Eleven proud.

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Gear Junkie Child Prodigy Brick House Hairy Harry Sweaty Sensation

Superklutz Barefoot Runner Grunting Galloper Roadrunner Tutu Racer

Nipple Bleeder Spandex Cowboy

FREE10-Second Head Start

Course Bandit Happy High-Fiver

Lovebirds Power Walker Banana Hammock Lead Foot Plodder Neontino

Selfi e Taker Marathoning Mama Charity Champion Dancing Queen Senior Speedster

BBE HONEST: If you’re a spectator, race day is kind of boring. Sitting on the side of a street or trail for hours, waiting for a two-second glimpse of your athlete running by, is not the most fun thing to do on a weekend morning.

But who says you only have to watch for your athlete? Race day is full of interesting people, so don’t let the racers

have all the fun. Get out your bingo dabbers and see how many of these race-day characters you can spot.

OUT THERE

Mat

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ollin

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A LIGHTER LOOK AT THE RUNNING LIFE

3SUSAN LACKE is a Phoenix-based, age-group runner and triathlete. You can follow her training adventures at competitor.com/outthere.

Let’s Play Bingo!BY SUSAN LACKE

CLICK HERE FOR MORE

HUMOROUS RUNNING INSIGHTS FROM

SUSAN LACKE.

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http://running.competitor.com/search?q=Susan+Lacke+Out+There

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32 COMPETITOR | AUGUST 2014

CLICK HERE TO READ MORE ABOUT

MAXIMALIST SHOES.

CLICK HERE TO READ MORE ABOUT

MAXIMALIST SHOES.

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http://running.competitor.com/2014/05/shoes-and-gear/sole-man-12-things-

COMPETITOR.COM 33

It’s almost ridiculous how a hot trend goes cold and another pops up in its place. Take for example the minimalist shoe trend. A few years ago, running shoes that were lighter, leaner and lower to the ground were the hottest thing going. And with good reason: Minimalist shoes have their merits. If used properly with optimal conditioning, they can allow more natural movements of a runner’s feet, ankles and lower legs.

The cold truth is, though, that most runners can’t (and probably shouldn’t) wear “barely there” shoes most of the time, either because they lack the necessary foot, ankle and lower-leg strength or because of pre-existing irregularities with their mechanics, or perhaps a compensation because of a previous injury.

But the big shift away from minimalist shoes to the other end of the spectrum—thickly cushioned maximalist shoes—has little to do with that and is really just because most runners tend to prefer a soft feeling underfoot when they run. It’s that simple.

Thanks to new midsole foam materials that are lighter, more resilient or more responsive, plus new design configurations—the same details that spurred the minimalist movement—some of the leading maximalist shoes are lighter than traditional everyday trainers and also promote natural gait tendencies. With added benefits of less impact and quicker

recovery from long runs, many runners are giving shoes with oversized cushioning a try.

But many new shoes outside of the maximalist realm offer some of these elements too. There are great new minimalist models (including several enhanced with more cushioning) and traditional styles too.

“At the end of the day, the best thing about maximalist shoes is that they offer another option for runners,” says Kris Hartner, owner of Naperville Running Company stores in suburban Chicago. “Some people will love them; some people won’t touch them. But if it works for you and that’s what gets you out the door, then it’s a good thing.”

Maximalist shoes aren’t for every runner. Just as with the minimalist movement, there are opponents to the trend—some suggest maximalist shoes don’t offer enough “feel” for the ground or don’t fully engage foot muscles. But, also just as with the minimalist frenzy, there are many early adopters who will swear it’s the only answer for them.

Our advice? Take it all with a bit of moderation, visit your local running specialty shop and take time to find out what’s right for you. There’s no single right answer (or best shoe) for every runner, nor does it make sense to do all of your running in one pair of shoes. Having more than one shoe in your quiver allows you to pick the right pair for the type of running you’re doing that day.

By Brian Metzler Photography by Scott Draper

Shoe Buying Tip #1: A good fit is of the utmost importance.Finding shoes that fit your foot size and shape is crucial. While the width and shape of the toe box is somewhat of a personal preference, shoes should fit snug in the heel and in the midfoot area with no slippage, irritations or awkward sensations. With more than 50 shoes to choose from

every season, that’s no easy task. Start by visiting a running specialty shop and take time to try on several pairs and run around the store before you buy. Step-in comfort is great, but you need to see how they feel when they’re laced up and how your foot moves in them while running.

Looking for trail running shoes, racing flats or other road running models? We’ve got you covered. Find more running shoe reviews, running shoe trend stories, sneak peeks at next year’s gear and a complete shoe directory at competitor.com/runningshoes.



Fit-Feel-RideA maximalist racing flat? That might be the best way to sum up the Huaka, a lightweight speed merchant with a highly cushioned midsole and an energetic ride. Although it’s high off the ground like other Hoka shoes, it has the lowest heel-toe offset of any Hoka model and a rockered profile, allowing for a natural, efficient and very smooth ride. As a result, this is the most agile and quickest Hoka shoe to date, one that can be used for a variety of running efforts, from long training runs, to tempo and fartlek workouts, to racing from 10K to a marathon or even longer. With subtly aggressive outsole lugs, the Huaka offers a hint of versatility for mild trail surfaces.

Fit-Feel-RideThe Solana is a comfortable, high-mileage neutral trainer that offers both premium cushioning and great shock absorption from a proprietary injection-molded EVA. The blown rubber midsole serves up a ride that is creamy smooth—an ideal blend of softness, snappy responsiveness and inherent stability without being marshmallowy or overly firm—thanks also to continual ground contact and a sufficiently wide platform. The Solana has a low-volume interior (that’s seamless, aka barefoot-friendly) and serves up a locked-down fit enhanced by an internal support web, soft gusseted tongue and snug heel cup with a padded collar.

Fit-Feel-RideA modern stability shoe with traditional dimensions and next-generation midsole foam, the Supernova Sequence offers a good mix of stability, cushioning and energy return in a fairly lightweight package. It’s a medium-volume shoe with moderate arch support and a super-resilient midsole foam that’s locked down with an internal support frame. It feels more like a springy neutral cushioned trainer than a traditional stability trainer, but it serves up an energy that’s very secure. Its sweet spot is long, slow distance runs, but it’s flexible and responsive enough to handle longer progression runs and fartleks on a whim.

Fit-Feel-RideNew Balance has continued to revise its top-tier stability trainer with features that enhance the comfort and smoothness of the stride cycle. The biggest change is that the medial post has been extended farther into the midsole to help offset pronation sooner. Throw in a targeted, multi-density midsole (including a super-cushy crash pad), a snug-fitting design and posh interior, and it’s a dreamy package laced to your foot. There’s no getting around that this is a lot of shoe—perhaps too much for many runners—but it’s a top-tier luxury ride for those who need protection and guidance. For such a structured and supportive shoe, it’s surprisingly flexible and nimble.

HOKA Huaka, $150

Weights:8.9 oz. (men’s), 7.5 oz. (women’s)Heights:27mm (heel), 25mm (forefoot)

ZOOT Solana, $100


ADIDAS Supernova Sequence, $130


NEW BALANCE1260v4, $145


Shoe Buying Tip #2: Only run in running shoes.Don’t shop for a shoe by color or how it looks with jeans. Don’t wear your running shoes to work, to the mall, to school or on a hike. Avoid mowing the lawn in your running shoes. Wearing running shoes for non-running activities will break them down sooner and lessen their performance on the run.


PB COMPETITOR | JUNE 2014 COMPETITOR.COM 35

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Fit-Feel-RideThis brand new model is aimed at neutral runners seeking a more energetic ride than what a softly cushioned shoe typically provides. It’s a big step for ASICS, which has made a name for itself with super cushy neutral shoes and light stability models. With a combination of moderately soft and higher-density foams, this shoe produces a decidedly comfortable but snappy ride at all speeds, from slower recovery jogs all the way up to tempo runs. It maintains a thick gel-enhanced crash pad and a traditionally snug fit, but it has a noticeably firmer midsole and a more responsive ride.

Fit-Feel-RideThe ST (or Speed Trainer) is a super-light, cushioned minimalist shoe with infinite flexibility and a flat (or zero-drop) platform. Not quite a “barely there” model, the ST’s 13mm of cushioning and rubber under foot offers sufficient protection on hard surfaces, but it doesn’t interfere with the proprioceptive foot-to-ground interface. The ST is a medium-volume shoe that fits snug in the heel and midfoot but exceptionally roomy in the foot-shaped toebox, allowing the forefoot to flex and toes to splay during the push-off phase of a stride.

Fit-Feel-RideThis Omni 13 received an updated look and feel, making it a good example of a modern stability trainer that can still accommodate larger runners or runners who need support. A new upper with less stitching, improved breathability and enhanced connectivity to the arch combine to offer an enhanced fit and, in turn, greater agility. The revised heel crash pad does a better job of integrating the flow of movement through the stride cycle, reducing pronation and smoothing out the ride. It’s still a fairly beefy stability shoe but deep flex groves and lighter materials allow it to run easier without lessening its support.

Fit-Feel-RideIn a word, this shoe is plush. With all of the interior creature comforts (including an exotically comfortable padded tongue and collar) and a super-cushy, two-layer, maximally cushioned midsole (which includes a new, pressure-adapting foam called Super DNA), this incarnation of the Glycerin is the most cozy and sublime yet. It is a medium volume shoe from heel to toe box, but it can accommodate a lot of foot shapes from narrow to moderately wide. If soft and comfortable are your biggest criteria for buying running shoes, the Glycerin should be on your shopping list.

ASICSGel-Pursue, $110


TOPOST, $90


SAUCONYOmni 13, $130


BROOKS Glycerin 12, $150



Shoe Buying Tip #3: Develop a quiver of shoes. The benefit of being able to run in two or more different kinds of shoes during a week is that it will slightly alter the movements of

your feet, ankles and legs. And you’ll be more efficient for faster workouts with lighter, more agile shoes.


C

M

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CM

MY

CY

CMY

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Fit-Feel-RideThe first remark about this shoe is that there’s no way it can be as light as it is. The second one is how fast and efficient it feels on the run. Although it’s not quite as high off the ground as some of Hoka’s other maximalist models, the Clifton has copious amounts of soft cushioning in an amazingly lightweight and nimble package. Similar to other Hoka shoes, the Clifton features a rockered profile—a convex curvature that helps create a smooth transition through the gait cycle no matter how or where the foot strikes the ground. As a result, the ride is squishy soft and forgiving but energetic too. Although it provides less proprioceptive feel because of the cushion height, the wide base and full ground contact of the outsole make it very stable.

Fit-Feel-RideThe M2 is the ideal tool for tempo runs, progression runs and other sustained speed-oriented workouts. With a semi-firm midsole and a snug, form-fitting upper, this uber-responsive stability shoe is all about agile, quick-cadence running. A firmer medial post in the midfoot is designed to reduce mid-stage overpronation, but that only seems to add to the performance-oriented pop this shoe oozes. It’s not as light as some of the other everyday trainers out there, but the energetic feel definitely allows it to feel and run light. It has a slight rocker profile that creates what the brand calls a “dynamic heel-toe offset” that ranges from 4mm to 7.5mm through various parts of the gait cycle.

Fit-Feel-RideWith a slightly more spacious interior and wider outsole footprint than most Newton shoes, it offers a smoother, more comfortable and more stable ride to a wider range of runners. The most enticing feature is Newton’s new, slightly wider five-lug forefoot propulsion unit. It works similarly to Newton’s original Action/Reaction Technology units—the lugs channel forefoot impact energy through a responsive elastic layer and into a hollow chamber in the forefoot. But the lugs in the Fate are beveled and not quite as high off the ground as previous versions, both of which lead to a smoother transition into the toe-off phase of the gait cycle. You barely notice the lugs, but you definitely feel the pop they provide.

Fit-Feel-RideThis shoe is all about running fast with the confidence of quality cushioning and protection under your feet. It’s hard to make a good shoe better a year after it was released, but Mizuno has refined the updated Sayonara to make it slightly lighter and more comfortable. Designed as a lightweight speed-oriented trainer, it features a more breathable and flexible upper and midfoot wrapping interface that provides a more secure, locked-down fit. It’s a medium-volume shoe with a somewhat traditional heel-toe offset (10mm), but the improved fit results in greater agility, quickness, versatility and control—no matter if you’re running an easy 10-miler, doing a speed workout or racing a half marathon.

HOKA Clifton, $130


PEARL IZUMI M2, $110


NEWTON Fate, $129

Weights:9.4 oz. (men’s), 7.9 oz. (women’s)Heights:24.5mm (heel), 20mm (forefoot)

MIZUNO Sayonara 2, $119


Shoe Buying Tip #4: Prices are trending up (again). Expect $5 to $10 increases for most shoes in the traditional ($110–$120) and premium ($130–$150) categories. But there are also many quality

entry-level shoes ($75–$85) available. Paying a premium or trying to go cheap doesn’t always coincide with your running needs.


Download RockMyRun FREE on

www.rockmyrun.com/freeapp

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Fit-Feel-RideAt first glance this shoe looks like it has an absolutely enormous midsole. OK, it does, but any perceived burden of that girth immediately disappears at step-in, when you realize this shoe is amazingly light and pretty darn stable too. (The foot actually sits down inside a two-layer foam midsole cradle, which is part of the reason it has the feeling of a mild stability shoe.) It rides light, comfortable and moderately cushy, but not squishy. Its most unique aspect is its zero-drop profile, which runners who want a natural foot strike will love but runners who have a tight Achilles might not enjoy.

Fit-Feel-RideA modern minimalist shoe, the All-Out Flash combines soft cushioning with some “barely there” design elements for a cushioned, lightweight and efficient ride. This flyweight slipper-like shoe fits snug in the heel and midfoot but decidedly wide in the forefoot. The cushy, built-up heel is a bit of a departure for Merrell running shoes; the All-Out Flash is ideally suited for a runner who appreciates rear-foot cushioning and impact protection but still wants the low-to-the-ground agile feeling in the forefoot. Despite the beefed-up cushion in the heel, the ride is light, nimble and very natural.

Fit-Feel-RideAn evolution of the lightweight Faas training shoes Puma has developed in recent years, this one has a new construction with a lower heel-toe offset, a unique new upper and a more comfortable interior. The new upper, made from a foam and mesh configuration that is both very pliable and breathable, has helped create a more engaging fit than the original Faas 600. The ride is soft, flexible and resilient, one that offers great feel for the ground without ihibiting the natural movements of the foot. It’s plushy comfortable at step-in and on the run, yet it’s one of the rare shoes that’s ideal for both quick-cadence running and slower-paced long runs.

Fit-Feel-RideThe Pegasus has been entirely retooled with a new outsole, midsole and upper. The result is a lightweight, energetic, all-around training shoe for everyday use, one suitable for both long distance runs and faster workouts. The biggest highlights are the livelier, slightly lower-to-the-ground feeling it has, thanks in part to a 10mm heel-toe offset (previous versions of the Pegasus had a 12mm heel-toe drop), and the responsive Air Zoom midsole component in the heel. The upper is minimally designed and aimed at being flexible and somewhat form-fitting. The shoe provides a locked-down fit in the heel, but is slightly wider than most shoes in the midfoot and forefoot.

ALTRA Paradigm, $130


MERRELL All-Out Flash, $110


PUMA Faas 600v2, $120


NIKE Pegasus 31, $100



COMPETITOR’S SUMMER 2014 WEAR-TEST TEAM:Casey Blaine, David Butler, Jim Conaghan, Alan Culpepper, Mark Bockman, Mark Eller, Mario Fraioli, Brian Haas,

Brian Metzler, Nicki Miller, Allison Pattillo, Caitlyn Pilkington, Mark Ruscin and Cully Welter


ENTER THE WORLD OF ULTRARUNNING

RUGGED PEAKS, GURGLING STREAMS, RAINY FORESTS,

DESERT CANYONS—THE TRAILS ARE WAITING FOR YOU.

ARE YOU READY FOR YOUR MOST EPIC RUN?

Hal Koerner’s Field Guide to Ultrarunning will help you prepare for going long. The best gear, the right foods, the energy-saving techniques—in this comprehensive book on ultramarathon, one of America’s top ultra racers shares hard-earned wisdom, field-tested practices, and proven tips to help you get ready for runs from 50K to 100 miles and beyond. Hal Koerner offers a smart, down-to-earth guide and three detailed training plans to help you test your limits and dig deep for your first, your next, or your fastest ultra.

Available in bookstores, running shops, and online. See a preview at velopress.com/hal.

THE TRAIL IS CALLING

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You're a Runner.indd 42 7/16/14 7:07 PM


Rules foR RunneRs to live in Polite societyPlease heed the following advice to let your runner flag fly without alienating those you love:

f you want to stop a conversation before it starts, ask someone if they are a runner. Chances are you’ll be met with a quizzical look and a measured response. Because deep down, we all wonder what makes us count as a real runner. (So, don’t really ask that!)

Is the seemingly elusive mantle based upon how far you go, how long you’ve been running or how often you race or even win? Does it have to do with what you wear, having a

specific body type, your foot strike or some other penultimate standard? Uh, no—what makes you a runner is running.

Pure and simple, if you lace up your shoes and go, if it’s some-

thing you enjoy or feel the desire to do, then you are a runner. Road, trail and treadmill all count. So does running solo, heading out with a group, racing or never pinning on a bib.

Accepting that you are a runner can actually be a liberating experience. Because let’s face it, runners can be a quirky bunch—we know because we are too! Go ahead, admit that new shoes smell better than cinnamon buns, you sleep in running clothes and you think a sports bottle doubles as a cup. We won’t judge, of course, because we’re runners too. In fact, over the following pages, we give you your very own all-access pass to the crazy club of runners.

What defines each of us as a runner?

You might be amazed. (and probablY amused or even a bit disturbed!)

By Allison PAttillo And CAitlyn Pilkington •••••• illustrAtions By neil numBermAn

1. Shower up. You may call your post-run smell musky, but others call it body odor. Hit the showers or keep wet wipes and deodorant handy. Copious amounts of cologne or per-fume, or enough muscle rub to make them tear up, are not acceptable substitutes for soap and water.

2. DreSS appropriately. running clothes are appropriate for weekend brunches with your running partners or casual friends, but unless you have a lax work environment or work for an endurance company, it’s probably best to leave the neon at home and cover up those pasty tan lines for your next meeting. Keep it classy, people.

3. race DiScreetly. if you decide to run a race, be it a 5K, 10K, 50-miler or across the Sahara Desert, not to burst your bubble, but you aren’t the first person to do so. We’ll be cheering the whole way, but your cube mate might not give a rip about your 6.2-mile totally rad pr.

4. practice moDeSty. A couple of race medals and bibs in a cubicle or on a bulletin board are inspirational. too many that they cover every inch of your office or take up more space than family photos, and you might be approached for an intervention. Keep the most meaningful pieces, and store, give away or get crafty with the rest. And while it’s great to wear a medal post-race, it could come off as obnoxious to still be wearing it a week after your event.

5. Be worlDly. running is exciting and exhilarating and infinitely interest-ing, but only if you run. Stay up-to-date on current events, news, movies, blogs and books so you have more to discuss than split times and nipple bandages.


10 Healthy Habits of

(Insanely) Passionate Runners

1 WE CROSS-TRAIN. To quote Jack Nicholson’s character from “The

Shining:” “All work and no play makes Jack a dull boy.” The same can happen with running day a� er day. Mixing up your routine by adding in swimming, skiing, weight li� ing, cycling, yoga or a new class stimulates your mind, gives your body a break from the same repetitive motion by engaging di� erent muscles and keeps training entertaining. Cross-training also helps runners increase upper body and core strength (and makes you look good!), contributing to improved form and running e� ciency.

WE GET PLENTY OF SLEEP. You know you need more sleep, but you just don’t have the time—too bad. According to recent studies, getting enough sleep not only helps with concentration (imperative for overanalyzing race splits) and makes it easier to shed pounds and maintain weight loss (those 1 a.m. cupcake cravings are your sleepy head talking, not your belly), but it also helps bodies to heal and recover from exercise. How much sleep is necessary varies from person to person, but aim-ing for seven to nine hours a night is a good goal. Power naps work too, as long as they don’t interfere with a solid, rejuvenating sleep cycle. Think of it as (in)active recovery!


3 WE ARE OPEN TO NEW THINGS. Minimalism, maximalism,

carbo-loading, Paleo, heel striking, barefoot running, CrossFit Endurance—all the theories and trends can leave you running in circles. Still, there is much to be gained from paying attention to the latest research and innovative products. Sure, you can do things the way you’ve always done them, but the learning process that comes with trying a new training method, running in a di� erent style of shoes or switching up your routine can make you a better, healthier and happier runner. There is no one “right” shoe, eating method or running form for everyone. But a wide variety of ever-evolving options give more people the opportunity to enjoy running to the fullest—including you.

2 WE ARE CONSISTENT. If you ask any runner who wins races about their

“secret sauce,” chances are good they’ll tout the benefits of consistency. But that doesn’t mean you have to run every day. It does mean establishing a routine, even a loosely structured one, such as having a long run on Sundays, a tempo day on Tuesdays and using Thursdays for speed work. And once you have a plan, you have to follow it. Schedule training sessions like meetings and stick to your schedule. A routine will help you know what to expect mentally and physically. You accept it. Your body accepts it. Your family and friends accept it. Your significant other who feels neglected accepts it. And before you know what’s happened, training and running becomes a regular part of your life.

4

You're a Runner.indd 44 7/17/14 11:45 AM

7 We have running gear at the ready—at all times. In

the office, at your cube, under the car seat, in the trunk, on the floor—there’s running gear EVERY-WHERE. You never know when you might have to grab a few miles away from the computer. You know how your mom always told you to have a designated driver? Be the designated runner—if you’re ever stranded in the middle of nowhere with 10 miles to go back to civilization (at least we think it might happen), you always have already worn socks, your backup-to-the-backup shirt and an old pair of trainers. If your co-workers scrunch their faces in disgust at the idea of a lunchtime jaunt, keep your gear in a desk drawer or in your car. Just don’t leave the Body Glide out in a public space.

8 We hydrate often. Drink water! It helps you stay alive, hydrated, healthy and functional during those

longer runs and races. Neon sports drinks are never out of style either, replenishing electrolytes and salt lost during a good sweat session. Our back seats and trucks are cluttered with half-drank water bottles and questionable concoctions our friends told us we HAD TO TRY. It’s also no coincidence that beer miles are totally trending—runners love beer more than Gatorade. We drool over the easy carbs and calories our favorite brew offers. Guzzling one or five beers after a hard run is almost as beneficial (and necessary) as chugging H20 on a daily basis. OK, maybe water is a smidge more important, but don’t underestimate the power of the brew.We embrace all tan

lines. If you’re a female, you have a friend who spends hundreds on hiding awkward tan lines during the summer months. If you’re a female runner, sport bra tans are a mark of pride. (Hell yea, I run shirt-less in the summer—because I’m a badass.) As unflattering as short tan lines can be, we either totally dig them or don’t mind them. It’s not a priority to smother the white patches in bronzer only to make the white whiter and the dark darker the next day during a high-noon lunch run. Time is of the essence! Running is an unflattering sport if done right, and we don’t seem to have the patience (or the extra time) to worry about pasty body markings. Plus, wristwatch tans are a sure-tell sign of a runner, if you’re in the market for a new training partner.

cOmPETITOR.cOm 45

5 We alWays have a goal.

Training for a race provides instant structure to your running in the form of a training plan and a race date. Guess-work is taken out of the equation and inspiration is a given. No, you don’t always need to have a race on the calendar, but how else are you going to get new tech tees? If racing isn’t your thing, try running a new route, booking a running vacation, increasing your mileage, running with a group once a week or seeing if you can increase your speed. It’s hard to stay engaged without something on the horizon. The idea is to give purpose and energy to your running. Remember, this is fun! (And a totally acceptable goal is beating your running partner. We won’t judge.)

10 We recover properly after races, good or bad.

We’ve all had them—those finish lines where we sulk in a corner and hit “ignore” to all incoming calls wanting to scream, “HOW DID YOU DO?” We’ve also had those races where we’re highly elated crossing the finish line, clocking a sparkly new PR and looking freaking awesome, and we feel invincible enough to pile on miles the following morning. As runners, we know to forgive the legs, lungs and running libido following a poor performance—we are addicts, so there’s always another fix (race) on the horizon, a chance to redeem ourselves. We give ourselves a metaphor-ical pat on the back, take some time off to recover, drink a few beers and come back refreshed for another round of training. We love to run, hate to rest and suck at forgiveness—but we understand that rest is necessary and forgiveness hurts less than physically punishing our bodies for not delivering on race day.

6 We have a favorite shoe among the hundreds.

Runners are pack rats—we save all our medals, bibs, moldy water bottles, training logs, sweat-stained everything and, most importantly, shoes. But underneath the pile of mismatched brands, dirt and offensive aromas lies the golden ticket—the one pair of trainers that never disappoints and always leaves us satisfied. We love to test new shoes and products and brag about new brands we saw first, but we always come home to our one and only, that one model that gets us to the perfect stride every single time. And when the shoe is tired and worn, we buy the exact same one (usually an updated version with some minor tweaks). Of course we don’t toss its predecessor; it’s just added to the pile of crap in the back of the closet.

9


Bandit Those runners who rob a race for the experience without permission (or pay-ment). This is run-illegal, especially by us paying customers who forked over $100-plus to participate—if you Photoshop race bibs and post your photo on Ins-tagram, you will get caught!

Bonk/Hitting tHe WallScientifically speaking, you’ve depleted your mus-cle glycogen stores—aka, you’re out of gas. How that looks runner to runner var-ies, but may include tears, desperation, a zombie-like trance and an almost uncontrollable urge to take a bag of Cheerios from a random toddler because you NEED FOOD.

CarBo-loading When a runner

scarfs mounds of pasta, bread and

other sources of energy leading up to a big race. This gives your prepping muscles the proper glycogen oomph they need for maximum awesomeness the next day.

CHafing When evil fabric rubs you the wrong way

and causes a hyper-friction reaction in the

form of painful scab-like skin markings in uncomfortable areas. Common culprits include inner thighs, armpits and, yes, nipples.

draftingLetting another runner do all the work. A race strategy where you tuck behind another runner and allow them to suck and block the wind while you cruise through the miles, waiting for the perfect moment to break free.

fartlekGo ahead and laugh now, it’s a funny word. And, as far as speed drills go, these are fun to do. Once you are into your run, add short, variable speed burst to your work-out and then return to your normal pace. Time, distance, speed and how many are up to you.

front runnerThis is the person at the front of the race pack. Some of us only see them on out-and-back courses or if we spectate a race instead of run it.

A Runner’s Glossary

HypoxiCYou know when you are so excited to go for a run that you start out too fast and within the first minute, you’re short of breath and thinking, “What’s wrong? This hurts! Why can’t I breathe?”—chances are you’re hypoxic. Basically your lungs aren’t keeping up with your heart yet and you don’t have enough oxygen pumping through your system. Back off the pace until you warm up and catch your breath.

intervals/repeatsFor this type of training, short, fast bursts—usually in the 200- to 800-meter range—are alternated with slower running intervals. They can leave you prone to despair and saying evil things about your coach, but they are very effective for building speed and fitness.

MiniMalist sHoesMinimalist shoes are generally very lightweight, have a low heel-to-toe drop (usually somewhere between 0 to 6mm), little support or structure, flexible uppers and less underfoot cushion than a standard running shoe. Proponents of minimalist shoes tout increased ground feel and more natural foot movement. They typically have staunch opinions about everything else.

MaxiMalist sHoesThis category refers to shoes with su-preme amounts of soft underfoot cush-

ioning. Hoka One One set the standard, but many other brands are introducing models

with a cushy ride. Thanks to new foam technologies, streamlined uppers and lower heel-to-toe drops, cushion doesn’t mean clunky. Maximalist shoe fans chuckle when they hear minimalist wearers say just about anything related to shoes or running in general.

46 COMPETITOr | august 2014


OverprOnatiOnA word uttered on the regular at spe-cialty running stores. The outside heel makes contact with the ground first, and the foot rolls inward, leaving your big piggie with most of the push-off grunt work at the end of a gait cycle.

negative splits

A totally positive goal during a race. When you’ve

chipped seconds off each mile during a race, resulting in slower-to-faster mile splits from start to finish, you’ve entered the subzero category.

sandbaggerA person who publicly downplays their training, bashes their (often new) gear, questions their physical ability and then proceeds to push the pace on a group run or smoke a race. Sandbagging is not to be confused with being humble.

stridesThese are post-run accelerations to build speed. Once you’ve finished your workout or run, do a series of hard effort windsprints for 50 to 100 meters, then slow and take a walking rest before repeating. Think of it as a drill to replicate the people in races who speed up to pass and then slow down right in front of you.

tempOFor a tempo run think about snappy leg turnover at a sustainable speed, like half-marathon or marathon pace.

threshOld runs When you want to test your lactate threshold and dry heave when done. They are generally shorter and faster than tempo runs and can be broken down into painful repeats with only enough rest to not die (30 to 60 seconds).

singletrack For single-file trail running. This type of trail is not wide enough for any misstep, so two-way traffic is out of the question. Please step aside.

taperThe period in which a runner is cutting back on training and mileage to rest before race day. Mimicking a temper tantrum, a “taper tantrum” refers to the often-negative side effects of lessening mileage after months of heavy running.

cOMPeTiTOr.cOM 47

personal record, your speediest time at any given distance

personal best, not peanut butter

course record, fastest time run on that course

national record, fastest time in the country run at any given distance

world record, fastest time in the world run at any given distance

dead freaking last, an unofficial race place and point of pride among back-runners

Iliotibial band, that pesky fascia band from your hip to the knee

mountain/ultra/trail, a crazy runner who often runs ridiculous distances

delayed onset muscle soreness, an epidemic among long-distance runners

did not finish, the label slapped on your results when you do not cross the finish line

long, slow distance, the kind you do for base-building (not the drug)

Boston qualifier, any marathon that’s certified to award you the opportunity to enter the Boston Marathon based on your time

A SB OF CMN ACRNMS

PR

PB

CR

NR

WR

DFL

ITB

MUT

DOMS

DNF

LSD

BQ



Shit Happens—Be Prepared!

First things first—don’t panic. Urgent bodily functions respond negatively to distress, so you’re only encouraging the crappy situation if you clench, tighten up or react in any way. If you are famil-iar with the run route—like you know the homeless guy who bathes in your favorite bathroom—then get there by jogging slowly or walking. A common mistake is

to speed up the run to beat the explo-sion; oftentimes a slower, cooler approach works best against the bowels. Mind over matter, people. If you’re not around any indoor plumbing, the only option is the next hidden or secluded stop you see. When you gotta go, you gotta go—just do your best to make it quick and immedi-ately head home or back to your car to…

change. (Note: If this is a common worry on a regular basis, wear dark bottoms and have a back-up piece of dignity in your trunk.) If all is lost and the deed is done, take peace in knowing that you’re not the only one. Tie your shirt around your waist, waddle back to your car and Google “Paula Radcliffe pooping” to make yourself feel better.

How to Handle runner trots



Lunge pee and squat pee For when you need to go on the go, and there isn’t a bath-room in sight, guys have it easy. But women are creative and we have two discreet methods you can try the next time you’re in a bind.

Lunge Pee This method only works if you are wearing shorts, a run-ning skirt or non-compression boy shorts and is magic when you have to go one-more-time before the start of a race. When done properly and at the right angle, no one will be the wiser.

Squat Pee This age-old squat technique is a good back-pocket option when the only choices for relieving yourself are portapot-ties, short bushes and extremely dark areas.

How to avoid a face pLant We’ve all seen them: the epic runner biffs on YouTube who totally eat it during a race. (Steeplechasers are the best!) For long-distance running, face-plant danger is highest on trails with roots and branches sticking out all over the place. Another red zone is crowded road races, where newbies forget to glance over before cutting you off, ultimately causing a three-person pileup. However there are side steps you can take to avoid ending up on the Internet.

1. see the danger first. If you’re on trails, scan 10 to 20 feet in front of you for stray obstacles. Don’t zone out with your headphones and take singletrack selfies—be aware of what’s in front of you before it’s under you.

2. stick to the sides. If you’re in a stuffy race, don’t blaze down the middle of a crowd, weaving around the ones who belong four waves behind you. Stay along the sides until there’s more space to hit the pavement with your feet, not your noggin.

3. Don’t be stupid. Don’t take brand-new stiff shoes for a long run on questionable grounds. Don’t squeeze five people in a two-person running space and expect to fall totally in sync with one another (this isn’t cycling). Don’t get cocky and think, I can totally clear that fence no problem. Just be smart. And if you do face plant, don’t forget to take a #selfie.

1. Offer a brief apology.2. Keep running.

or

1. Pretend it didn’t happen.2. give no indication of your

mortification.3. step up the pace to find

fresh air.

or

1. Blame it on someone else.2. Look around the group in

an accusing manner.3. Make a childish quip

about beans.4. Find a new running group.

farmer bLow/snot rocket Running without being able to breathe isn’t any fun. Neither is trying to blow your sweaty nose in a rapidly disintegrating tissue. Which is why knowing how to execute an efficient snot rocket is almost as important as tying your shoes.

bonking and brokeMaybe you started your jaunt with plenty of food but got lost or maybe you forgot food in the first place. Truth is, when you are miles from home and it feels as though your body is eating itself, the why doesn’t matter. But quick calories do. These options aren’t pretty, but then again, neither is a runner zombie apocalypse.

wHat to do wHen you pass

gas on a group

run

1. Offer a brief apology.2. Keep running.

or

1. Pretend it didn’t happen.2. Keep running.

3. Find a new running group.

If It waS audIbLe:

If It waS SILent but

deadLy:

1. Only perform this trick outside—it’s a serious gym foul for treadmill runners.

2. Make sure no one is in your immediate vicinity.

3. Take note of wind direction and adjust your angle so that you aren’t excreting into the wind.

4. Take a breath, most likely through your mouth since your nose is clogged.

5. Close off one nostril by laying a finger or knuckle against it.

6. Turn head, aim, lean or twist in the direc-tion of the open nostril and fire away by exhaling forcefully, repeatedly if necessary.

7. Repeat on the other nostril.

8. Give your nose a quick wipe (the knuckle method makes this quick and easy).

9. An ideal farmer’s blow should be like your cadence and in-step with your stride, quick and light instead of slow and drawn out—practice!

10. Make it a game, and see if you can recognize your running partners by the way they blow.

sugar packets—With a coffee shop, convenience store or fast food restaurant on just about any corner, you can dash in, grab a few sugar packets for fast fuel and keep on running.

Honey packets—Same as above, although sometimes you have to ask for them.

Mini jelly tubs—Found at fast food restaurants and diners, most often at breakfast, think of them as grape, mixed berry or marmalade gels.

Food samples—This option is a bit time consuming, but serves many purposes. Grocery stores are air-conditioned oases for runners needing a boost. Hydrate at a water fountain, relieve yourself in a real bathroom and, hope-fully, chow down on free samples. The produce department is generally the most reliable and refreshing bet.

salt packets—The original salt tablets.

Friends—As long as you’re prepared to repay the favor, you can call a friend for a rescue or stop by their house—this gener-ally works best with runner friends.

1. Stand away from the crowd, ideally on grass to prevent splatter.

2. Go into a deep side lunge.

3. Discreetly pull your shorts liner to the side (you’ll have to practice to see which way works best for you—note it may change after having children).

1. Yank your shorts down so the waistband is hover-ing just above your knee.

2. Assume the squat posi-tion, holding onto a nearby tree trunk, large rock or another object if needed.

3. Check your position-ing—as is the case for any proper squat, your rear should stick out far

4. Pee and drip dry.

5. Return shorts to their starting position.

6. Squat to the other side for balance and to maintain the facade.

enough so you don’t accidentally dampen your shoes or draping shorts. (If you do, no hard feel-ings—we all do it.)

4. Pee. Give it a little extra power to make the stop quick and ef-ficient. This also minimizes any excess from, well, you know.

5. Pull your shorts up in one swift motion, and continue on your run. Never look back.


A� er struggling with injuries and trying to find her place in the sport, Annie Bersagel is proving she is one of America’s

top distance runners, albeit while living in Norway.

BY DAN ENGLAND


CLICK HERE FOR A LOOK

AHEAD TO THE

2016 U.S. OLYMPIC TRIALS.

Annie.indd 50 7/21/14 4:41 PM

Competitor.com/roadtotherials2016

Bersagel often runs

to her job in Oslo

carrying a backpack

with a change of

clothes. A former

Fulbright Scholar, she

was named the 2006

NCAA Woman of the

Year in recognition of

her excellence

in academics,

athletics,

community

service and

leadership.

nnie Bersagel lined up near the front of the Dusseldorf Marathon on April 27 with the rest of the elite

runners, quietly wondering if she would be able to run like them.

The 31-year-old American, who lives in Oslo, Norway, normally wouldn’t go into a race as big as this with unanswered questions. That wasn’t her nature. She wasn’t born with world-class speed. She made herself an elite runner through an unnatural penchant for hard work, sacrifice and a love for running—and many now think she could legitimately contend for a spot on the 2016 U.S. Olympic team. Simply put, at the late April start line, Bersagel was not loosey-goosey.

Before Dusseldorf, just as Bersa-gel was beginning to taper, she came down with the flu. She called it “the plague,” and while that description fits her wry sense of humor, which she uses to temper her studious personality, it was also somewhat accurate. Her body vibrated with coughs whenever she tried to run. After attempting to shake off the forced rest once she felt a little bet-ter, her legs were heavy.

So when she lined up in Dus-seldorf, her goal was to reach the halfway point in 75 minutes and then see what she could do from there. It was a realistic goal, given that she ran a 2:30:53 marathon PR last October, when she turned in somewhat of a surprise victory at the 2013 U.S. championships held in conjunction with the Twin Cities Marathon.

competitor.com 51

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Still, a 75-minute half and another 2:30 marathon would be pushing it if she were com-pletely healthy, let alone coming off a bout with “the plague.”

“I was prepared for things to fall apart,” Bersagel recalls.

At least one thing was going right that morning: It was cool and rainy, similar conditions to what she’s enjoyed while train-ing in Oslo, where she has lived on and off since 2008.

At the start, she went out front with the lead pack, but two runners broke out ahead, intent on challenging the course record of 2:25:49. Bersagel, drawing from the same dis-cipline that she used to mold herself into an elite, crossed the halfway mark in 75:02, just two seconds off her goal. She says she honestly had no idea how the remainder of the race might pan out, so she decided she’d run by “feel” the rest of the way and try to pick up the pace if she felt good. Her legs responded. They felt springy and light, not heavy. It was a best-case scenario, something every runner hopes for in the second half of a marathon but rarely encounters.

Bersagel could see the lead car when she reached the 38K mark (roughly 23.6 miles), and she had the lead at 40K when she fi-nally began to hurt. But that was OK—she liked to hurt. (She told her high school coach once that her only goal in a race was to run so hard she would puke.) Still, even though she was in familiar territory, she expected the wheels to fall off.

But they didn’t. She toughed it out to the finish line and won in 2:28:59. Through July 15, that’s the fourth fastest time by an American in 2014, trailing only the efforts of Shalane Flanagan (2:22:02) and Desiree Linden (2:23:54) on the net-downhill Boston Marathon course in April and Lauren Kleppin’s 2:28:48 in Los Angeles in March (another net downhill course).

Bersagel’s 2:28:59

marathon PR, set

during her victory

at the Dusseldorf

Marathon on April 27,

ranks her as the

eighth-fastest

American woman

since 2011.

52 Competitor | august 2014

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.net

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In a way, it made sense. Bersagel was used to things going wrong in her running career. “The plague,” by comparison, was no big deal. Dusseldorf was symbolic of her career now. She was hurt, busy or sick for many years, but now she’s enjoying what all runners crave: a second wind.

• • •

he other girls of Colo-rado’s Greeley Central

High School cross-country team giggled as they played volleyball during a day off from the grueling workouts that helped make them a contender for the 2000 state title. Over in the corner, Annie Bersagel brooded. She loved coach Woody Wilson’s coaching style because he made running fun. He’d play games, such as “Find the Bunny,” where teams of runners had to find a white stuffed bunny he’d hidden. But she

hated the volleyball games. What was the point?

“I’d rather go for a run,” Bersagel whined to her coach.

“No, Annie,” he answered. “Today we’re just resting.”

Bersagel didn’t want to play volleyball because she was hopeless in any sport that involved a ball, even if she had played Little League baseball with her brother in the early 1990s. By default, Bersagel got into running because she was good at it, and it was nice to be good at a sport. Rather than pray for a ball to come her way in right field, she beat everyone else, even the guys, in the mile at her junior high school.

Despite her talent, she wasn’t always the fastest on her stacked high school team, Wilson says. But she was the most consistent, and that was true from the start. Her parents, who ran 5Ks for fun, suggested to Bersagel that, if she could run a mile around the track

once and enjoy it, she could do it every day.

“Her will to be the best was the difference,” Wilson says. “So many kids you have to push, but not her. With her, I always had to pull the reins back.”

Wilson’s team did win the state title, despite everyone struggling with mono the day of the championships. (Bersa-gel, the only one who dodged it, remembers one of her team-mates vomiting in the back of the van before the race.)

Bersagel could have attended Wake Forest on an academic scholarship—she worked hard in everything, not just running—but she chose to continue her running as well as her education. In college, she discovered what Wilson already knew, and it remains true today. Bersagel’s talent wasn’t her raw speed. It was the way she took advantage of every morsel of her ability. She worked hard and never wavered, and her body returned the favor.

Wilson recalls Bersagel giv-ing up sugar and McDonald’s throughout her high school career, not just during the season, like most of his kids. It was that unrelenting hard work and discipline that helped her improve every year at Wake Forest. Not all runners drop their times every single year—Bersagel improved considerably and graduated as a five-time All-American, as well as with academic honors and degrees in economics and politics. To find an athlete as disciplined as Bersagel is pretty rare.

“I could count on her,” says Annie Bennett, her coach at Wake Forest. “Every moment, I loved coaching her.”

Bersagel began to think about running, at least semi-professionally, at the end of her sophomore year in 2003 when she qualified for the U.S. national track championships in the 10,000 meters. Bersagel didn’t win that day—she was

Knut Kvalheim (right) coaches

Bersagel and her husband

(left) during a mid-June track

workout in Oslo.

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ninth in 33:47—but she wasn’t blown away either. Plus she was star-struck by runners, such as Deena Kastor, who won that race in 31:28 and would go on to earn the bronze medal in the 2004 Olympic marathon.

“I think she said, ‘Good job,’ as she passed me,” Bersagel recalls with a laugh.

Bersagel continued to im-prove after she graduated from Wake Forest. In 2006, she won the U.S. half marathon champi-onships in Kansas City, Mo.—in her debut 13.1-mile race— with a time of 1:14:36. Immediately there was talk about her being a strong contender at the 2008 U.S. Olympic Trials, both for the 10K on the track and the mara-thon. She solidified her status as an up-and-coming American elite with a 10th place finish in the 2006 U.S. cross-country championships.

However, following that, running began to bring Bersagel heartbreak instead of joy.

• • •

n 2006, Bersagel also wavered on a plan for

perhaps the first time in her life. She had won a Fulbright Scholarship to study at the University of Oslo. (She had worked as an intern at the U.S. Embassy in Oslo in 2004.) Her plan was to go to Norway for 10 months and then return to Minneapolis, where she had been training with an upstart post-collegiate training group called Team USA Minnesota.

However, she enjoyed the running environment overseas. The mornings were cool, the camaraderie was genuine and it was still competitive enough that the club record in the 10K was better than the U.S. record

at the time. Plus Bersagel had a scholarship available in Norway that would allow her to finish her master’s degree in peace and conflict studies. She also began dating Øyvind Heiberg Sundby, the man who would become her husband in 2009. (With a grin, Bersagel swears he wasn’t the main reason she decided to stay in Norway.)

But amid her nonstop lifestyle, there were small signs something was about to give. After moving to Oslo, she was haunted by plantar fasciitis for a year and a half. When it finally cleared up, in 2008, she decided to skip the U.S. Olympic Trials; instead she stuck around to work for a demanding management and consulting firm.

At the start of 2009, she in-jured her hamstring, and it took her the rest of the year to fully recover. After she got married that same year, Bersagel moved to Palo Alto, Calif., to attend Stanford Law School on an NCAA postgraduate scholar-ship. She kept up her training during law school and entered the 2012 U.S. Olympic Trials Marathon in Houston with the hopes of running a new PR. She was on 2:35 pace through the halfway point before colliding with another runner and pull-ing a hamstring. She eventually dropped out near mile 18.

During those last couple of action-packed years, Bersagel’s parents talked with her about quitting running. Bersagel spent hour after hour jogging in a therapy pool, while balancing a tough academic load. They’d watched her make remarkable sacrifices her whole life, rarely wasting more than 10 minutes on anything frivolous or nonsensical, as well as forgoing

simple pleasures, such as eating a candy bar, for her running and academics. Her father, Matthew, a pastor, would wax poetic about letting things go. Or at least he’d try.

“I’d notice the more philo-sophical I’d get about it, or even just chat about preparing for life after running, she’d get mad and come out of the con-versation with a new goal,” he says. “People assume we played

a big role in the cultivation in her running, and we really don’t see it that way. We didn’t play a huge role. We played a parental role. I’m glad she hears her own drummers.”

Bersagel admits today she did think about listening to her father, but her husband was a runner, her friends were runners, so giving up running seemed harder than the work to keep it going.

Bersagel’s talent wasn’t her raw speed. It was the way she took advantage of every morsel of her ability. She worked hard and never wavered, and her body returned the favor.

Among current

American elite runners,

only Deena Kastor,

Shalane Flanagan, Kara

Goucher and Molly

Huddle have run faster

than Bersagel’s 1:10:10

half-marathon PR.

Annie.indd 55 7/16/14 6:24 PM


“Every time I thought about quitting running,” she says, “I’d get sick to my stomach.”

• • •

ersagel’s last two marathons surprised even

those who follow her closely. Her winning time in the U.S. marathon championships was 2 minutes faster than her current Norwegian coach, Knut Kvalheim, thought she would run. Bersagel was a little surprised herself, given that her best marathon time prior to that was 2:44, and she was only hoping to run 2:35, the time she’d been on pace for at the 2012 U.S. Olympic Trials. However, when the race started out faster than that, she decided to stay with the leaders.

“I knew I could run with the women ahead of me,” she says, “and so I knew it would be a painful race but that it would be painful for everyone.”

In training, Kvalheim emphasizes volume over speed work, and the faster workouts she does are more like long tempo runs, such as running at her half-marathon race pace for an hour. It’s twice as much running as what she did at Wake Forest, but the run-ning isn’t as intense. She also hasn’t had any injuries recently despite her troubled past.

Bersagel still works full time (now as an investment advisor for KLP, a large financial firm in Oslo), but her personal life and job don’t prevent her from keeping an elite training schedule. Øyvind runs shorter, technical mountain races, not marathons, but they train together when they can. That training, like their love, is a durable bond.

“We probably wouldn’t have much time to talk together if we didn’t train together,” Bersagel says.

When she needs to save even

more time, Bersagel runs to work with a backpack and a change of clothes. She keeps a few things stashed in the office so she can shower there. Ben-nett chuckles at that; it’s just another example of Bersagel’s commitment.

“I mean, she runs to work,” Bennett says with a laugh. “Who does that? But that’s the norm for her. That’s just who she is.”

There are definite disadvan-tages to living in Oslo, Bersagel says. She doesn’t have a shoe contract, nor does she put pressure on herself to try to get one. She is an American, and therefore, she’s not that interest-ing to Norwegians, Bersagel says. She gets a few shoes from her running club and buys the rest herself. She plans to cut her work hours to train for the 2016 U.S. Olympic Trials Marathon in Los Angeles, but she can’t af-ford to cut back too much.

“I would work a little less if I were sponsored,” she says.

This month marks 18 months until the trials in Los Angeles. Bersagel believes she can be a serious contender, and her 13th place finish at the World Half Marathon Championships on March 29 in Copenhagen is another good reason to believe her. She lowered her PR to 1:10:10 that day, finishing as the highest American in the race.

While Olympic potential will matter as the trials get closer, what matters now is that Bersagel is healthy, happy and enjoying running even more than ever before. She doesn’t mind the sacrifices she’s made to get where she is because, ulti-mately, she’d rather run than do just about anything else.

“I know the kind of margin of error of being in the best shape of your life and not be injured is razor-thin,” she says, “and right now I’m just having a blast.”

SIZING UP 2016the 2016 u.s. Olympic trials Marathon are only 18 months away. Here’s a quick glance at who some of the top contenders might be on Feb. 13, 2016, in Los angeles. (Current age listed for each athlete.)

phot

orun

.net

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WOMEN

1. Shalane Flanagan // 33Her seventh-place, 2:22:02 PR effort in Boston in April wasn’t flawless, but it was impressive.

2. Desiree Linden // 31Healthy again, Linden ran 2:23:54 in Boston in April and 2:29:15 in Berlin last fall.

3. Kara Goucher // 36She’s coming off injuries, but she’s only 16 months removed from a sixth-place, 2:28:11 effort in Boston last year.

4. Amy Hastings // 30A 2012 Olympian in the 10,000-meter run, she owns a 2:27:03 PR.

5. Serena Burla // 31This cancer survivor and mom ran a 2:28:01 PR in Amsterdam last fall and won the U.S. half-marathon championships in January.

6. Lauren Kleppin // 25She dropped almost 14 min-utes off her PR in her second marathon with a 2:28:48 effort in L.A. in March.

7. Annie Bersagel // 31She’s PR’ed by leaps and bounds in the half mara-thon (1:10:10) and marathon (2:28:59) recently.

8. Adriana Nelson // 34The 2013 U.S. half-marathon champion ran a 2:31:15 in Bos-ton and owns a 2:28:52 PR.

MEN

1. Meb Keflezighi // 39Hard to doubt the 2014 Boston Marathon champion, even if he’ll be 40 at the time of the trials race.

2. Ryan Vail // 28Vail quietly ran a 2:10:57 PR in London this year, which sits at No. 3 on the U.S. list for 2014.

3. Ryan Hall // 31Hall hasn’t run a fast marathon since placing second at the 2012 U.S. Olympic Trials, but he ran a 1:02 half marathon in June.

4. Abdi Abdirahman // 37He’s seven years from his 2:08:56 PR, but he’s said he’d like to try for a fifth U.S. Olympic team at age 39.

5. Nick Arciniaga // 31Arciniaga has run under 2:12 three of the past four years and owns a 2:11:30 PR.

6. Jeffrey Eggleston // 29He has consistently lowered his PR, including 2:11:57 at Boston in April and 2:10:52 at Austra-lia’s Gold Cost Marathon in July.

7. Dathan Ritzenhein // 31Ritz is great when he’s not hurt. Will a move back home to Michigan help this 2:07:47 runner and three-time Olympian stay healthy and run fast again?

8. Jason Hartmann // 33Hartmann owns a 2:11:06 PR and back-to-back fourth-place finishes in Boston (2012-2013).

Annie.indd 56 7/16/14 6:24 PM

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EENCLOSED IN AN EMERALD LANDSCAPE just 15 miles north of the California-Oregon border sits Ashland, a quaint Renaissance-esque stop best known for Shakespeare, good grub and trail running.

“From town or anywhere along our 5-mile corridor you can be on dirt in a matter of moments,” says Hal Koerner, two-time Western States 100 champion and owner of the Rogue Valley Runners shop in downtown Ashland. “The terrain here is forgiving, but the climbs and de-scents are rather robust. That mix helps make our area unique and has a little something for everyone. Whether it’s a 3-mile run through the well-manicured Lithia Park or a 4-hour dusting in the watershed to the Siskiyou Crest, we have you covered.”

Lithia Park, the city’s 93-acre crown jewel, houses winding trails that appear endless. Easily accessible from downtown Ashland, the plaza entrance is perfect for grabbing a beautiful jaunt through the grounds. Zip over to Granite Street from inside the park and discover the unique, upscale homes that slowly crawl toward the mountains as you huff your way toward the back of Lithia.

This foot-friendly small town equates to just less than seven square miles. If you’re lodging closer to Interstate 5 on Siskiyou, you’re a short, downhill 2-miler from downtown, where the subtle hippie aroma is welcoming and the fun-loving community is always outside jamming. The renowned annual Oregon Shakespeare Festival entertains tourists February through November, with eclec-tic happenings both in the theaters and around the city.

DESTINATION

ASHLAND, ORBY CAITLYN PILKINGTON

Destination_August.indd 58 7/16/14 1:52 PM


WHERE TO

RUNK Follow the Bander-snatch trail above Lithia Park through the Ashland Creek watershed, con-necting to the Alice in Wonderland area of the Rogue River–Siskiyou National Forest and all the views that come with it. For more experienced altitude runners, prep your lungs—and your mental will—to climb up Hitt Road toward Ostrich Peak, totaling more than 3,000 feet of elevation change. If you’re passing through and looking for a quick fix during a one-night stay, navigate Lithia Park and soak in the epic greenery that only Oregon can o� er. The park lies in the heart of downtown, so dinner is at your fingertips when you’re done. Just outside of Ashland, the Pacific Crest Trail, the 2,663-mile route that passes through the area on its way from Canada to Mexico, o� ers well-main-tained, yet challenging, terrain along the access road up to Mount Ashland. And, if trails are more of an a� erthought, run from one end of town to the other along Siskiyou Boulevard for an easy run of any distance. The street turns into Main Street, splitting into two one-way tra� c routes, but it reconnects a� er the downtown area.

• A LOCALS’ SUMMERTIME FAVORITE IS RUNNING THE

PACIFIC CREST TRAIL WHERE IT HITS THE ACCESS ROAD

TOWARD MOUNT ASHLAND. THE TERRAIN IS EXPANSIVE

AND MAINTAINED, YET CHALLENGING.

Hay

den

Teac

hout

THE PACIFIC CREST TRAIL PASSES NEAR ASHLAND AS IT CLIMBS TOWARD PILOT ROCK.



WHERE TO

RACEj With endless trail options in Ashland come some fla-vorful trail races in the area. The Pine to Palm 100-Mile Endurance Run (Sept. 13–14; roguevalleyrunners.com), which runs from Williams, Ore., to Ashland, is a rugged point-to-point race, with less than 4 miles on pave-ment. Just outside Ashland, in neighboring Medford, The Rogue Run Half Marathon and 10K (Sept. 21; theroguerun.com) o� ers a traditional road race with exceptional views of southern Oregon. The Lithia Loop Trail Mara-thon (Nov. 1; roguevalleyrunners.com) o� ers some he� y climbing in the begin-ning miles, but runners are rewarded with a downhill finish. For the relay warriors traveling with running bud-dies, the Wild Rogue Relay (June 2015; thewildroguerelay.com) brings teams of 12 through the vineyards of Applegate Valley Wineries and travels to cities, including Medford, just outside of Ash-land. A� er tackling Pine to Palm, consider the Siskiyou Out Back Trail Run “SOB” 15K, 50K and 50-Mile (July 2015; siskiyououtback.com), which tours daring runners over the border into Califor-nia, climbing along the Pacific Crest Trail for all distances.

k The only running store in Ashland, Rogue Valley Runners (161 E. Main St.; roguevalleyrunners.com) is owned by ultrarunner Hal Koerner, who, along with his entire sta� , will o� er up great running routes to traveling runners, as well as shoe recommendations for new runners. For everything outdoors, check out The Ashland Outdoor Store (37 N. Third

St.; outdoorstore.com), which has equipment for any outdoor activity during any time of year in southern Oregon and Northern California. If you’re taking a break to peruse the shops and add to your non-running wardrobe, take a walk along Main Street in downtown Ashland—most clothing boutiques are managed by locals who hand select each item for their collections.

WHERE TO

EAT&DRINKx Breakfast is a must a� er a long run, and Morning Glory (1149 Siskiyou Blvd.; morninggloryrestaurant.com) is a top choice for start-of-the-day grub. With hearty American breakfast options that don’t skimp on sides, this 15-year-old establishment is a popular a.m. stop until 1:30 p.m. If the wait is long—and it normally is—walk over to Case Co� ee Roasters (1255 Siskiyou Blvd.; caseco� eeroasters.com), which prides itself on good co� ee from the best farms in the world. For lunch, ask for Louie at Louie’s Restaurant and Bar (41 N. Main St.; louiesofashland.com) in down-town Ashland—she’s o� en talking to the patrons. The traditional comfort food o� ers vegan and gluten-free options for almost every item, and the Recession Burger with the homemade kettle chips is a must. Add an elegant twist to your evening at Smithfields (36 S. Second St.; smithfieldsashland.com), where the slightly elevated price tag is worth it for your taste buds. Sit outside under draping patio lights and try anything on the menu—but definitely don’t skip the peanut butter chocolate cheesecake.

WEATHERk Late-summer temperatures are known to enter the high 90s. When the ground is dry, a light jacket does the trick when the sun goes down, but

keep a heavy jacket handy for the winter months, when temperatures can dip into the 20s. June and

July o� er manageable weather with the occasional rainy day. The best time to experience Ashland and pack light is late spring or early summer, when the hottest time during the day doesn’t happen until late a� ernoon.

DESTINATION

ASHLAND’S TONY AWARD–WINNING OREGON SHAKESPEARE FESTIVAL STARTED IN 1935 AND HAS SINCE GROWN TO BE ONE OF THE LARGEST NONPROFIT THEATERS IN THE COUNTRY.

DID YOU

KNOW?History

The original settlers of

Ashland were the

Shasta Indians.

Cinema“Wild,” star-ring Reese Witherspoon, was filmed in

Ashland and will be released

this December.

ParksLithia Park is named a� er lithium oxide, found

in the stream water pumped

to the park.

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and in bookstores, bike and running shops, and online. Try sample recipes at

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HERE ARE A FEW OF HER FAVORITE THINGS:

FAVORITE PIECE OF RUNNING GEAR Garmin 510 or 110“I enjoy measuring and reviewing the data.”

FAVORITE RESTAURANT Cactus Cantina 3300 Wisconsin Ave. NW Washington, D.C.cactuscantina.com “It’s close, convenient and there’s always something that appeals to me.”

FAVORITE LOCAL RUNNING RACE Trot for Hunger on Nov. 24some.org“This race benefits So Others Might Eat (SOME). I love racing for something more than my personal satisfaction, and it’s a fast and flat course.”

FAVORITE RUNNING SHOE Saucony Kinvara 4 or 5 “They’re comfortable and they work.”

FAVORITE LOCAL RUN ROUTE Glover-Archbold Park “The trails there are gorgeous. It’s like a countryside run right in the middle of D.C.”

FAVORITE WORDS TO RUN BY “Things won are done, joy’s soul lies in the doing.” —William Shakespeare

FAVORITE POST-RACE TREAT Chocolate milk “It helps my body recover and it tastes good.”

TTAYLOR KNIBB GREW UP WATCHING her mom, Leslie, compete in races. And though the events were grueling at times, young Knibb wasn’t satisfi ed with simply hanging out on the sidelines. “Whenever I’d go to her races, I always wished I could [race] too,” says Knibb, a rising junior at D.C.’s Sidwell Friends School. “I couldn’t wait to get out there.”

The 16-year-old fi nally got her chance—she completed her very fi rst road race at 8 years old before taking up triathlon as a tween. Today, Knibb might just be faster than her mom—an impressive feat considering Leslie’s a 19-time Ironman and Ironman 70.3 fi nisher, as well as a runner-up for the 2014 USA Triathlon Masters Triathlete of the Year.

The apple doesn’t fall too far from the tree—Knibb is among the fastest young triathletes in the nation. She recently placed third at the Junior Pan American Championships and won the Columbia Triathlon last May against women twice her age. A dominating young runner, she has clocked 18:48

for a 5K, run 41:28 on Columbia’s hilly 10K course and also competed on her high school cross-country team. Although she’s usually fi rst out of the water and a front-of-the-pack biker, Knibb says it’s her strength as a runner that gives her an extra boost in the draft-legal triathlons she favors.

“As the level of competition increases, the majority of the fi eld comes off the bike within sec-onds of each other,” she says. “So it ends up being a road race. A strong run is necessary to win.”

This month, Knibb will compete in the USAT Junior Elite National Championships in West Chester, Ohio, the USAT Age Group Nationals in Milwaukee, Wis., and hopes to qualify for the Ju-nior Triathlon World Championships in Alberta, Canada, on Aug. 29. She’s training up to 18 hours a week to prepare, some of those workouts with her mom right beside her.

“We do train and race together, although we have different goals,” she says. “Still, my mom’s defi nitely the reason why I compete.” —SARAH WASSNER FLYNN

Taylor Knibb

MY FAVORITE THINGS MID-ATLANTIC

Saucony Kinvara 4 or 5 “They’re comfortable and they work.”

FAVORITE THINGS:

FAVORITE PIECE

RESTAURANT Cactus Cantina

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JUST A COUPLE OF MILES from traffi c-clogged Rockville Pike lies Lake Needwood, a quiet oasis of untouched scenery and dense woods. A favorite spot for local runners and home to races like the Lake Needwood Cross Country 10K in September, the land surrounding this 75-acre lake features an expansive network of singletrack trails and fi re roads. Head over to neighboring Lake Frank to log miles on a newly

paved, meandering path that cuts through towering oak trees. (Note that parts of the non-paved trails around the lake are under construc-tion, so watch your footing on the bumpier parts.) In it for the long haul? Jump onto the Rock Creek Hiker Biker Trail, which starts at Needwood, and follow it for 14 miles into D.C. For trail maps and information, visit montgomeryparks.org. —S.W.F.

Age of Falls

Church, Va.’s Reinhardt Harrison,

who now owns a pair of single-age world records for

the half marathon (1:35:02) and 10 miles (1:11:24), both set in D.C. races during the spring.

Winning time for D.C. resident Anna

Corrigan, 23, at the 2014 Rock 'n' Roll San Diego Marathon, her

first attempt at the distance.

Average cost, per night, of the runner-focused Adventure Package

o� ered at Crystal City Marriott at Reagan National Airport,

including fresh fruit upon arrival, a healthy breakfast for two and

a list of local running trails.

Length of the C&O Canal. The canal’s towpath is a popular route

for bikers and runners and is a perfect place for long training runs before a fall marathon.

BUZZWORTHY!

QUICK: Who won gold medals in the 5,000- and 10,000-meter runs in the 2012 Olympics? Questions like this have runners thinking on their feet at the Trivia Run at Potomac River Run-ning’s Tyson Corner store. Teams of four run to retrieve questions, then answer them to com-pete for prizes, including Washington Nationals baseball tickets and gear. Want to join? Head to potomacriverrunning.com for more details. (And the answer is Mo Farah.)

Lake NeedwoodNEEDWOOD, MD

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RUNNING OF LEESBURG 20K Aug. 17; Leesburg, Va.leesburg20k.potomacriverrunning.com

• Here’s a rare oppor-tunity to run long in August. A great prep for a fall half or full marathon, the race is run throughout his-torical Leesburg. An early start time helps beat the heat, but if you’re not quite up for the mileage, hop into the 5K instead.

ROCK 'N' ROLL VIRGINIA BEACH HALF MARATHONAug. 31; Virginia Beach, Va.runrocknroll.competitor.com/virginia-beach

End summer with a bang by entering this half marathon, which is as fun and festive as they come. A PR is definitely doable on the flat course along Virginia Beach’s coastline (not to mention you’ll be extra motivated by live local bands and cheer squads along the way). Soak in a full weekend of running with the newly added Rock 'n' Roll Running Festival, o� ering a 1-mile run the day before the big 13.1—a chance to shake out before you rock out. Not ready for 13.1? Grab a buddy and enter the two-person half-marathon relay.

To submit regional content, email [email protected]

COPS AND ROBBERS RUNSept. 6; Washington, D.C.copsandrobbersrun.com

Here’s your chance to be a bad guy—without breaking the law. A new twist to a novelty run, you can opt to enter this 5K as a cop or robber as you dash through obstacles. Cops are released 60 seconds a� er a “robbers’ jailbreak” with the goal of tagging as many bad guys as possible before the finish line. Proceeds go to the D.C. Police Foundation.

RACE READY MID-ATLANTIC

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HERE ARE A FEW OF HER FAVORITE THINGS:

FAVORITE PLACE TO RUN Harms Woods“I love trail running in the woods.”

FAVORITE WAY TO CROSS-TRAIN “I don’t really cross-train, but I bike to and from work every day.”

FAVORITE PIECE OF RUNNING ADVICE “Be grateful that you can run, and think of it as a gi� and not a chore.”

FAVORITE EVENT Eugene Half Marathon

FAVORITE CHICAGO-AREA RACE Bank of America Shamrock Shu� e 8K

FAVORITE TRAINING GROUPEvanston Running Club

FAVORITE POST-RUN INDULGENCE “Watching a show on the couch with my husband while sipping wine and eat-ing a cookie.”

FAVORITE SHOE Adidas Supernova Glide Boost

FAVORITE RESTAURANT Pinto Thai Kitchen 1931 Central St., Evanston pintothaikitchen.net “It’s delicious and super inexpensive—and just down the street from us.”

FAVORITE PRE-WORKOUT MEAL “Usually I run in the morn-ing, so I have milk, cereal and some fruit.”

UUNIVERSITY OF OREGON GRADUATE Laura Batterink moved to Evanston, Ill., about a year ago. Despite attending one of the top running schools in the nation, the 29-year-old didn’t really start running seriously until she moved away.

“I started running on my own about 10 years ago in college,” says Batterink, who conducts postdoctoral research in cognitive neuroscience at Northwestern. “I would just run with a friend a few times a week to stay in shape. And when I moved to Eugene, I still did it recreationally. I did one race a year.”

After joining the Evanston Running Club, some club members noticed Batterink’s speedy potential. “So that’s when I started running a little bit more seriously, putting more into training and entering a lot more races,” she explains.

Her results this past spring, with less than a full year of committed training, have been impres-sive. She won the Lemont Quarryman 10-Miler in 58:22, setting a course record in one of the hilliest races in the Chicago area. She also fi nished second at the Bank of America Shamrock Shuffl e 8K (27:30) in late March, won the Elgin Valley

Fox Trot 10-Miler (59:11) in late May, as well as the North Shore Half Marathon in early June (1:17:26).

“People ask me, ‘You moved from Eugene and then you started taking running seriously?’” she says with a laugh. “It doesn’t really make any sense. But I’m glad I did it.”

Batterink’s demanding postdoc work at North-western involves sleep and memory consolidation. “My background before I got to Northwestern was in language processing, and we’re looking at how memory and sleep contribute to different aspects of language processing,” she explains.

The Port Perry, Ontario, native has the long-term goal of running in the Canadian national championships and competing for her home coun-try in international competitions. She also plans to stay at Northwestern for at least two more years, so expect to see her at plenty of local races in the future—and atop the CARA circuit, which she’s making a priority this year.

“I was lucky to fi nd some great people who have really helped me to become a runner,” she says. “I really love running and am excited to see where I can go with it.” —JEFF BANOWETZ

Laura Batterink

MY FAVORITE THINGS MIDWEST

INDULGENCE

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For hard-core trail running, it’s tough to beat the Southern Unit of the Kettle Moraine State Forest, which surrounds Eagle, Wis., and is about 30 miles southwest of Milwaukee and 90 minutes from Chicago’s northern suburbs. The state forest has more than 22,000 acres with 160 miles of trails that attract runners, hikers and mountain bikers to take advantage of the pine plantations, prairie and southern hardwood forests. Run-ners used to the flat, mostly limestone-covered trails in Illinois are in for a treat—or chal-lenge—with the undulating terrain carved by

glaciers thousands of years ago. A wide variety of trails are available though, from easier nature walks to the blue loop of the John Muir system, which features 12 hilly miles of very rocky terrain that will make you forget you’re in the Midwest. The park is home to several ultra-distance races, including The North Face Endurance Challenge (Sept. 13) and the Ice Age 50 (May 9, 2015). If you want a break from running on Chicago’s Lakefront or some of the flat trails in the suburbs, you’ll be hard-pressed to find something better. dnr.wi.gov/topic/parks/name/kms —J.B.

The number of linear miles in 10 nautical miles, and also the distance

of the fourth annual Fort2Base Run from Ft. Sheridan to Naval Station Great Lakes on Aug. 24.

Vertical drop of the new Goliath

Rollercoaster at Six Flags

Great America in Gurnee,

Ill., which is the site of the Biggest Loser

Run/Walk 5K/10K and

1-mile fun run on Aug. 24.

Clayton Pierce’s winning time at last year’s Chicago 10K, traditionally attracting some of the best 10K

runners in the Midwest. This year’s race will be held on Aug. 10.

Number of years the band Big Head Todd and the Monsters has been

performing together. They’ll perform after the Rock the Night 5K on

Aug. 21 at Soldier Field in Chicago.

Buzzworthy!

Elvis livEs! Fleet Feet Chicago’s Elvis is Alive 5K has become a summer tradition, with the evening run followed by live Elvis music, food and drinks. This year the popular run will return to its original location in Lincoln Park on Aug. 15. The post-race festivities will include peanut butter and banana sandwiches, beer from Goose Island and an Elvis tribute concert. fleetfeetchicago.com

Kettle Moraine state Forest southern Unit EaglE, WI

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RACEWAY 5K FUN RUN AND WALKAug. 16; Carpentersville, Ill.raceway5k.com

The second annual Raceway 5K takes place at the Raceway Forest Preserve in Carpentersville, Ill., which is the former home of the Meadowdale International Raceway. The old track is featured prominently on the course, with plenty of curves, straightaways, embank-ments and hills to make for an interesting race. The event, which is organized by the Carpentersville Rotary, benefits the club’s charity operations.

URBAN HOEDOWN 5K AND COUNTRY MUSIC FESTIVAL Aug. 27; Chicagof3running.com

• Country meets urban at this inaugural 5K evening run at Soldier Field. The country-themed race fea-tures a lakefront course, but the post-race festivities are unlike any other race in the city. Runners will be treated to live country music from Pamela Rose and Windy City Country, in addition to line dancing (with instruc-tion), a mechanical bull and a beer garden. All finishers receive a bolo tie medal. The event benefits Salute Inc., a support organization for returning veterans.


RACE READY MIDWEST

THE MAGNIFICENT MILE CHICAGO WOMEN’S HALF MARATHON AND 5KAug. 31; Chicagowomenshalfchicago.com

Get a di� erent view of the Magnificent Mile, as this annu-al women’s-only event o� ers a new course that runs down the most famous street in Chicago. The event features a north Michigan Avenue course for the first time. Runners of both the 5K and half marathon will receive a technical perfor-mance tank and a finisher’s medal. The post-race party will take place at another Chicago landmark—Buckingham Foun-tain in Grant Park—with music, food and vendors.

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HERE ARE A FEW OF HIS FAVORITE THINGS:

FAVORITE LOCAL ROAD RACES The Brooklyn Half Marathon and the First Avenue Mile

FAVORITE COFFEE SPOT Brooklyn Roasting CompanyMultiple locations, Brooklynbrooklynroasting.com

FAVORITE PLACE IN NEW YORK FOR A RUN Prospect Park in Brooklyn

FAVORITE PLACE TO EAT WITH FRIENDS Putnam’s Pub & Cooker 419 Myrtle Ave., Brooklynputnamspub.com“It’s a great place to grab a burger a� er a run or a race.”

FAVORITE “RUNNING” MOVIE “The Warriors” “It reminds me of the Brooklyn Half, because they run out at Coney Island.”

NNEW YORK CITY HAS NO SHORTAGE of running clubs, but many of them seem to be only for the seriously competitive or the laid-back novice. The Dashing Whippets, on the other hand, seems to have the best of both worlds.

Co-founder Matt Wong currently serves as vice president on the club’s board. The 36-year-old fi rst fell in love with running during his sophomore year in high school. After getting cut from the soc-cer team, he decided to try cross country. At Trin-ity College in Hartford, Conn., Wong competed in indoor and outdoor track as well as cross country.

Wong took a break from the sport after gradu-ating from Trinity in 2000—it wasn’t until he completed graduate school in 2006 and moved to New York City that he returned to running.

“Somehow, at that time, I decided I wanted to run the New York City Marathon,” he recalls.

While playing on a dodgeball team in May 2009, Wong befriended Rich Hsieh. “We were just sitting

in a bar one day, and we had both signed up for the New York City Marathon,” he says. “Rich worked at Meetup.com at the time and suggested that we start a running team on the site.”

In that moment, Dashing Whippets was born—and since its inception, the club, which is a registered nonprofi t, has grown to nearly 550 members.

“We have a really good leadership group,” Wong says. “One of the things that’s great about the club is that we have a lot of structure. A lot of beginning runners need that.”

When the club meets for a workout, its coaches don’t just dole out advice and stand on the side-lines with a stopwatch; they run with the group and encourage them.

“Our club has a great mix of competitive run-ners, but also beginners who have really improved, so this means we have this level of seriousness, but also casualness,” Wong says. —DUNCAN LARKIN

Matt Wong

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WHEN PEOPLE THINK ABOUT running in Mas-sachusetts, the narrow, crowd-lined streets that make up the Boston Marathon come to mind. But what might be overlooked are the serene trails that make up the Mass Central Rail Trail. Back in 1938, the railroad line, which stretched from Boston to Northampton was destroyed by a hurricane. Since that time, 24 communities and hundreds of volunteers have worked tirelessly to dig up the line and make it available to run-

ners, hikers and cyclists. One of the volunteers is Colleen Abrams, who is the president of the Wachusett Greenways section of the trail. “Since opening the fi rst mile in 1997, we’ve completed a total of 19 miles with 10 bridges and 2 tunnels under roadways,” she says. “Most of the work we’ve completed is on the old Mass Central line, but a connector of 2.3 miles winds up and down and over a hill so that section is especially popular with runners.” masscentralrailtrail.org —D.L.

The number of JetBlue gi� certificates that will be awarded at the Storm

King Run on Aug. 24 in West Point, N.Y. The certificates, good for a

round-trip ticket to any destination the airline flies, will go to the top male

and female runner in the 10K race.

The number of miles that participants will tackle on Sept. 6 at the Farnum Five.5 in Lebanon, N.H. With several

steep sections, this trail race is a great opportunity to get a fantastic workout while enjoying views of Mt. Ascutney.

Number of runners decked out in 1980s gear at the Totally Awesome

80s Run on Sept. 14 in Deptford, N.J.

Prize fund for the second annual Green Mountain Athletic Association Labor Day 15K in Burlington, Vt., on Aug. 31.

Size of Fairmount

Park in Philadelphia, which is the

setting for the Philadelphia OUCH! race on Aug. 24. This event allows

participants the option of choosing which race they want to run a� er

the race has begun (5K, 10K or 15K).

BUZZWORTHY!

On Aug. 2, most of the Dashing Whippets running club will be gathered in Central Park to run in the annual New York Road Runners’ Club Championships, which entails a 5-mile race open only to members of New York running clubs. The top 10 men and women from each club will score in each race. The best 10 scores out of the 11 qualifying events are added together to determine the winning club. nyrr.org

The Mass Central Rail Trail BOSTON TO NORTHAMPTON, MA

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BLUFF POINT TRAIL RUN Aug. 10; Groton, Conn.hartfordmarathon.com/Events/Blu� _Point_Trail_Run.htm#

• Blu� Point is the last significant piece of undeveloped land located on the Con-necticut coastline. The Blu� Point Trail Run is a 3.5-mile race that takes partici-pants along the park’s peninsula, o� ering them stunning views of the Long Island Sound on one side and lush forests on the other. The race is one of the Hartford Marathon Founda-tions newest events.

PERCY SUTTON HARLEM 5KAug. 23; New York Citynyrr.org/races-and-events/2014/percy-sutton-harlem-5k-run

This annual 5K hosted by the New York Road Runners is all about honoring the memory of Percy Sutton, who served as the Manhattan borough president in the 1970s and was instrumental in establishing the New York City Marathon. (Sutton passed away in 2009.) This race takes place in historic Harlem and is part of the city’s Harlem Week. The course circles St. Nicholas Park, a beautiful enclave in the middle of Harlem.


FREEPORT HALF MARATHONSept. 7; Freeport, Mainefreeporthalfmarathon.com

Fans of L.L. Bean take note: This race, held on a challeng-ing course, is within walking distance of L.L. Bean’s company headquarters. The race is part of the New England Half Marathon Tour, and 20 percent of all entry fees support the Free-port, Pownal and Durham Educa-tion Foundation & Freeport Commu-nity Services.

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FAVORITE TRAINING SHOE Brooks Ravenna “It helps me hold up during the 150-mile weeks.”

FAVORITE MARATHON RACING SHOE Brooks T7 Racer

FAVORITE WORKOUT Long run with a marathon e� ort at the end on Sauvie Island “It gives me something to focus on during the long run.”

FAVORITE LOCAL PLACE TO RUN Forest Park in Portland“It’s all so� trails winding through the forest.”

FAVORITE LOCAL RACE The Shamrock Run Portland“It’s kind of the kicko� to the road racing season when the weather just starts to get nice.”

FAVORITE LOCAL MICROBREWERY BridgePort Brewpub 1313 NW Marshall St., Portlandbridgeportbrew.com

FAVORITE POST-RACE MEAL

A huge burrito stu� ed with chicken or shrimp

WWALK INTO FIT RIGHT RUNNING STORES in Portland or Vancouver, Wash., and you just might run into Ryan Vail. The 28-year-old mara-thoner puts in some hours there to help supple-ment his career as a professional runner.

Vail, who lives in Portland and runs for Brooks, recently fi nished 10th—the top Ameri-can—at the London Marathon in a new PR of 2:10:57. And he hopes to build on that success later this fall.

Vail also has his eyes set on the 2016 U.S. Olympic Trials Marathon in Los Angeles—and hopes to make it to Rio.

“I’m defi nitely focusing on the Olympic Trials for the marathon for 2016. The marathon is my best shot [at the Olympics],” says Vail, who grew up in Portland’s suburbs and earned All-American status in cross country and track for Oklahoma State University.

Vail is known for his high-mileage approach to

training—he put in a few 150-mile weeks during his build-up for London. But the high mileage isn’t something he jumped into right away; he says he’s been slowly building up to that volume every year since he began running cross country as a junior in high school.

He admits that he doesn’t do much cross-train-ing but focuses on recovery with naps, massages and visits to a doctor who offers stim treatments, active release therapy and ice massage.

“The foam roller and using the stick are al-ways some things you can be doing,” Vail adds.

When dishing advice for novices to the sport, Vail says the key to achieving success is to focus on enjoying running, using it as a stress release and fi nding different routes to run so you’re not doing the same thing every day.

“Mix up the scenery as much as possible—travel to get to new scenery, and keep things fresh,” he says. —COURTNEY BAIRD

Ryan Vail

MY FAVORITE THINGS NORTHWEST

“It helps me hold up during the 150-mile weeks.”

FAVORITE MARATHON RACING SHOE Brooks T7 RacerBrooks T7 RacerBrooks T7 Racer

1313 NW Marshall St., Portlandbridgeportbrew.com

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THE BUCOLIC AND TRANQUIL Whidbey Island is a favorite getaway for many Seattle residents. It’s only a 30-minute drive north and offers visitors options for sailing, kayaking, dining, wine tasting—and trail running. Trail guru James Varner, who puts on an ultra event at Whidbey Island every year, is particularly fond of the North Beach Trail at Deception Pass State Park, which connects Whidbey Island to the neighboring Fidalgo Island, as well as the Bluff Trail at Whidbey Island’s Fort Ebey State

Park. “It’s hard to go wrong with either of those two parks,” Varner says. Both trails offer breathtaking views of the Olympic Mountains across Puget Sound. Many of the trails allow runners to run right above the water as well. “[North Beach] is a fun trail, lined with big old trees, that dips and climbs right above the beach with great views of the historic Decep-tion Pass Bridge,” he adds. “Most of the trails on Whidbey Island at Deception Pass are pretty awesome.” wta.org —C.B.

Year through which Beaverton, Ore.-based Nike recently extended

its sponsorship of USA Track and Field, the national governing body of competitive running in the U.S.

Newly established beer mile world record, which 2013 800-meter

world championship silver medalist and Oregonian Nick

Symmonds recently announced he would focus on breaking this year.

Distance teams of two to 12 runners will collectively cover during the Spokane to Sandpoint Relay,

starting Aug. 15 in Spokane, Wash.

Number of current Twitter followers for the Bowerman Track

Club, an elite Nike racing team that developed as an o� shoot of

the former Oregon Track Club.

BUZZWORTHY!

A� er the 4 x 1,500-meter American team finished second at the IAAF World Relays Championships in the Bahamas, Seattle-based apparel company Oiselle created a stir when it posted a doctored photo of the team showing the women wearing the “logos of the sponsors that the athletes actually run for [including Oiselle]” instead of Nike’s swoosh, according to a blog by Oiselle founder Sally Bergesen. (Nike is the o� cial sponsor of U.S. teams.) Oiselle quickly received a cease and desist letter from USA Track and Field, but it le� the Twitterverse swirling with comments and tweets.

Whidbey IslandISLAND COUNTY, WA

TRAILHEAD NORTHWEST


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RUN A MUK 5K/10KAug. 23; Mukilteo, Wash.runamuk.jigsy.com

One of Seattle’s prettiest suburbs, Mukilteo is the perfect spot for a pictur-esque summer race. Indeed, the race begins at Rosehill Community Plaza with views of Puget Sound and winds over and through rolling hills. Race organizers even say that runners might spot a bald eagle during the event or hear the gru� voices of resident sea lions. For those who like to dress up to run, the event also includes a pirate costume contest, with prizes for the best male, female, child and team.

SUNRIVER MARATHON FOR A CAUSE Aug. 30–31; Sunriver, Ore.sunrivermarathon.com

• Part of the Bakers Dozen Series, the Sunriver Marathon for a Cause, which includes a marathon, two half mara-thons, a 10K, 5K and kids dash, is one of 13 half marathons in the Pacific Northwest that support local charities and other nonprofit programs. Moreover, if you decide to compete in three or more of the Bakers Dozen races, you earn a chance to win free entry into the series’ events in 2015. It’s easy to turn this event into a Labor Day weekend excursion, even if you have non-runners in your family, as the city and its namesake resort o� er many non-running activities, including horseback riding, tennis, spa treatments and golf. (The race even includes a “speed golf for a cause” event.) Just remember that while the marathon is a Boston Marathon qualifier, the course is on high-desert terrain, about 4,200 feet above sea level.


HAPPY GIRLS RUN Sept. 6; Forest Grove, Ore.happygirlsrun.com/forestgrove

Located at Henry Hagg Lake Park about 50 minutes west of Portland, the Happy Girls Run o� ers women a chance to run a half marathon, 10K or 5K on a mix of trails and paved surfaces while earning swag, such as something from Bronwen Jewelry. If you enjoy the event, you can participate in other races in the Happy Girls Series, including one in Spokane, Wash., on Sept. 27 and Sisters, Ore., on Nov. 2.

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FAVORITE BEER Moylan’s “It’s a dry Irish style that’s pretty killer.”

FAVORITE BEER FOR THE BEER MILE Budweiser “It’s a good old-fashioned American lager that’s got the right amount of alcohol and carbonation.”

FAVORITE SHOE An old pair of Nike Zoom Kennedy spikes (complete with holes in them) from college “[A� er the beer mile] I actually got an email from Bob Kennedy thanking me for wearing his shoes.”

FAVORITE WORKOUT 4 x [beer, 400 meters as hard as you can] “I recommend nonalcoholic beer if you’re going to be driving.”

FAVORITE LOCAL PLACE TO RUN Mount Burdell in Marin County

FAVORITE LOCAL RACE San Francisco’s

Bay to Breakers 12K in May

FAVORITE PIECE OF RUNNING

GEAR “For Bay to

Breakers I wore a beer helmet.”

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MMANY RUNNERS START OUT WITH the 5K, move up to the 10K, try a half marathon, then go for the marathon and beyond. But longtime runner James Nielsen of Novato, Calif., decided to reverse that progression, moving from the marathon to the mile—specifi cally the beer mile.

“Having to revert all the way back into college days and 1,500-meter shape was certainly a chal-lenge,” says Nielsen, who won two 5,000-meter NCAA titles when he was an athlete at the Univer-sity of California, San Diego. He eventually moved up to the marathon, where he qualifi ed for the 2008 Olympic Trials Marathon.

The effort may have been a challenge, but it was certainly one he conquered—on April 28, the 34-year-old became the fi rst person in history to break 5 minutes in the beer mile. He ran 4:57.1, with an actual running time of 4:21 and a beer-chugging time of about 9 seconds per beer.

Training for a sub-5 effort was a three-part process for Nielsen: getting himself back into 4:20-mile shape, teaching himself how to pound the beers quickly, and, “the most important of all, extending your stomach to be able to handle that much volume of liquid and gas,” he says. “Before work I would train with highly carbonated, non-

alcoholic drinks, such as Pepsi or Coke.” In addition to digging out his collegiate training

journal and writing up some old workouts, Nielsen studied training techniques of professional eaters, such as San Jose resident and seven-time Nathan’s Hot Dog Eating Contest champion Joey Chestnut.

“I’ve actually been a sub-elite competitive eater for many years, and I think all that training is my secret weapon in the beer mile,” he says. “[Chest-nut] also defi es the odds of digestive sport.”

Another secret weapon? Getting up early enough to get his workout in before professional obligations come into play.

“The trick is getting your runs in before work,” says Nielsen, vice president of sales at San Francisco-based Wizeline and founder of California Runners, a San Francisco–based non-profi t dedicated to connecting runners across the state. He also has two small children at home. “If you try to do it afterwards, life takes over.”

Of course, this schedule means that sleep some-times falls by the wayside.

“I don’t sleep a whole lot—that’s one way to do it,” Nielsen says with a laugh. “But there are a lot of people in that boat.” —COURTNEY BAIRD

James Nielsen

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style that’s pretty

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FAVORITE LOCAL RACE San Francisco’s

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FAVORITE PIECE OF RUNNING

Breakers I wore a beer helmet.”

FAVORITE FAVORITE

secret weapon in the beer mile,” he says. “[Chest-nut] also defi es the odds of digestive sport.”

Another secret weapon? Getting up early enough to get his workout in before professional obligations come into play.

president of sales at San Francisco-based

profi t dedicated to connecting runners across the state. He also has two small children at home. “If you try to do it afterwards, life takes over.”

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sandstone cliffs, which are brushed with green shrubs and rise sharply to meet the blue sky, are just one of the many beautiful sights in Sedona. Its beauty—and elevation—is one of the reasons the city is a favorite training ground for many athletes. That includes the elite triathlon group of coach Darren Smith, who says one of their favorite places to run is Long Canyon. They often run the Deadman’s Pass route, which is located about a mile from the Long Canyon trailhead and indicated with a sign.

“We went out and back on Long Canyon— until it got too rocky to run properly, about half mile from the canyon—but it zigzagged across a dry creek bed, which was really beautiful for an hour run,” he says. “Or we go out and back, plus an out and back on Deadman’s Pass. Both of them are on great footing for running, plus there are cliffs on each side of the trails.”

If you submit to new-age beliefs, the canyon is said to lend a special energy to anyone who visits. callofsedona.com —C.B.

The year Louis Zamperini, a former collegiate mile record

holder at USC, placed eighth in the 5,000-meter run at the Olympics.

A movie about Zamperini, who died on July 2 at the age of 97, is

being released in December.

Mohamed Fadil’s time at the May 4 Orange County Marathon, where he

initially appeared to be the winner but stirred up controversy because of an illegal pacer on a bicycle. He was DQ’d but denied the charges.

Time that UCLA began its ceremony to honor Boston Marathon

winner and former Bruins great Meb Keflezighi with the Coach

Wooden Pyramid of Success.

Number of Rock

'n' Roll San Diego

Marathons 91-year-old Harriette

Thompson has completed. The

2014 event was her 15th, where she broke

her age-group world record in 7 hours, 7 minutes, 42 seconds.

Buzzworthy!

Sherman Oaks Notre Dame cross-country coach Jon Sutherland, 63, recently set a U.S. record for the longest consecutive running streak, running for 45 years, 2 days and counting. He passed Mark Covert’s record-setting streak, which voluntarily ended last July. During that time Sutherland ran 190,000 miles, which averages to more than 11 miles per day. His plans? To continue running as long as he’s physically capable.

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MUST-DO RACES

AMERICA’S FINEST CITY HALF MARATHON & 5KAug. 17; San Diegoafchalf.com

San Diego is known as America’s Finest City—and what better way to enjoy the city than to run past some of its most beautiful landmarks during one of the best months of the year? You’ll start at the Cabrillo National Monument, roll through Point Loma neighborhoods, enjoy views of the San Diego Bay and Harbor Island, cruise through downtown and the northern end of the Gaslamp District and finish in Balboa Park. Just remember the half marathon is on a deceivingly tough course, with miles 2 through 4 on a sloping downhill portion that makes it easy to go out fast and shred your quads before reaching the notorious Sixth Avenue hill at mile 11. Don’t worry—a� er turning into the park, the cheering crowds give you extra oomph to the finish line.

GASPIN’ IN THE ASPEN SUMMER WOODS RUN Aug. 23; Flagsta� , Ariz.flagsta� nordiccenter.com/gaspin-in-the-aspen-summer-woods-run-2014

• With a 15K, 5K and 1K kids fun run, there’s something for everyone at one of the most popular trail events in Arizona. It’s so popular, the event has sold all of its 400 available spots every year it’s been in existence. O� ering views of Hum-phreys Peak, which is the highest in Arizona, and a challenging and hilly course that rolls through the forest, the race is a must-do when you’re in the area. One of six races in the Flagsta� Summer Running Series, the race only o� ers 200 of the 400 available spots to runners who don’t participate in the full series.

AQUARIUM OF THE PACIFIC 5K Sept. 6; Long Beach, Calif.aquariumofpacific.org/events/info/5k

Looking for a fun little 5K that also o� ers some activities for the kids a� erward? This event is an all-day a� air opportunity for the whole family. The course starts at Rainbow Harbor, winds around the aquarium and travels through Shoreline Vil-lage. Participants can enjoy free ad-mission into the aquarium (which is included in the a� ordable registra-tion fee), where you can check out the shark lagoon, penguin exhibit and much more. There are plenty of divisions available—runners all have a fair chance to score a top-three spot among their age groups.


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FAVORITE RUNNING MANTRAThe CureDuchenne motto “Running for the boys who can’t.”

FAVORITE RUNNING SHOE New Balance Minimus Zero v2

FAVORITE RUNNING SHOPRogue Running410 Pressler St., Austin, Texasroguerunning.com

FAVORITE COACHValerie Hunt at Run ATX“We run every Tuesday and Thursday at a local middle school. She’s an amazing coach.”

FAVORITE MARATHON FUEL“I like Sport Beans and also do SaltSticks during my marathons.”

FAVORITE LOCAL RESTAURANTEnchiladas Y Mas1911 West Anderson Ln. Austinenchiladasymas.com“They have the best enchiladas in the world. They are bigger than the table and come out bubbling and hot.”

FAVORITE RACE“The Austin Marathon is my favorite experience because of the boys, but the 3M Half Marathon is also one of the best races of the year.”

IIT TOOK A DEVASTATING DIAGNOSIS to turn 40-year-old Austinite Tim Revell into a runner.

It started in 2005 when Revell and his wife, Laura, discovered that their 2-year-old son, Timothy, had Duchenne muscular dystrophy, a rare genetic disease that is marked by progressive muscle degen-eration and affects one in 3,600 boys—the average life expectancy is about 25 years old. Since the disease is tied to the child’s genetic makeup, families have historically been told there is nothing to be done upon diagnosis.

This wasn’t a scenario the Revells were willing to accept lying down however. Revell quickly mobilized, educating himself on the disease and identifying ways progress might be made in curing his family of the disease. What he found through CureDuchenne, an organization devoted to fi nding a cure, was that more money for research was needed.

“CureDuchenne is aggressively focused on taking 96 percent of the funds brought in and dedicating it towards research that will potentially lead to break-throughs and hopefully, eventually, a cure,” he says.

Revell’s solution to the need for research dollars

was to run the Austin Marathon and raise money for CureDuchenne through the Austin Gives Miles charity program. This year marked his ninth year run-ning the race for the organization, as well as nearly $700,000 raised between charity golf tournaments and his team running.

“Running opened up a whole avenue to talk about this on a bigger stage,” Revell says. “Our goal is to fi nd a cure, and we aren’t going to stop until we do.”

Adding to his urgency, Revell’s younger son, Andrew, was also diagnosed with Duchenne. Thanks to some incredible strides made in research labs, the hope that this generation of boys might be saved led Revell to double his efforts to raise even more money. Recruiting additional runners for his team each year, he says he couldn’t think of a more fi tting way to honor his boys than to run a marathon.

“Running is very challenging and 26.2 miles really tests the human spirit,” he says. “What a great anal-ogy for what our little boys go through all the time. They are fi ghting every single day. It’s really nothing compared to what they have to deal with.” —MACKENZIE LOBBY

Tim Revell

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WINDING ALONG THE SOUTHERN SHORE of Lake Texoma, the Cross Timbers Trail runs along the state line of Texas and Oklahoma. Touting 14 miles of narrow, hilly trails, along with plenty of rocky ledges that rise far above the lake, this will appeal to adventure-seeking trail runners. Meandering through thick blackjack oak forests, the trail offers a great opportunity to get out in nature.

If you start at the Juniper Point recreation area in Gordonville, you can travel westward through several woodsy resorts and campgrounds. Be prepared for signifi cant elevation changes in the

heavily shaded fi rst half of the trail and more fl atlands and sun the second half. If you’re looking to monitor your pace, mile-posts denote distance along the trail, as well as clear direc-tional signage.

Along the way you may spot deer, coyote, bobcat and armadillo, as well as a number of bird species. Be sure to stop and take in the expansive views of Lake Texoma from the high rock faces at the highest elevation points. If you’re looking to make a weekend of it, consider booking a campsite and exploring the trail end to end. cedarbayou.com/cross-timbers-trail —M.L.

Amount of direct economic impact from the Austin Marathon.

Length of the long boardwalk that opened

this summer to pedestrians and cyclists at Lady Bird Lake in Austin.

Amount to be awarded to the

winner of the first Flo Beer Mile World Championships on

Sept. 1 in Austin.

Winning time run by Leo Manzano of Granite Shoals,

Texas, at the 2014 USA 1-Mile Road Championships on April

22 in Des Moines, Iowa.

Money donated since 1997 to the Texas Scottish Rite Hospital for Children via

the Dallas Marathon.

BUZZWORTHY!

O� ering the healthiest way to see the Music City, Nashville Running Tours is a running club and sight-seeing tour group all rolled into one. Allowing you to access many of the hidden gems of the city, which can’t be seen by bus or bike, these tours are perfect for runners of every stride and speed. With three distinct tours—Music Running Tour, History Running Tour and East Side Tour—the programs lets runners pick one or all three to get a taste of all this charming city has to o� er. nashvillerunningtours.com

Cross Timbers TrailGORDONVILLE, TX

TRAILHEAD SOUTH

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TWILIGHT RUN ON THE BEACHAug. 16; Corpus Christi, Texasrangerproductions.co/twilight-run-2014.html

• Join Ranger Productions for their second annual Twilight Run on the Beach, featuring a 4-mile run, 2-mile run and 2-mile walk. Starting and finishing at the North Beach boardwalk a� er the sun goes down, this is a great chance to pull out all your best neon and glowing accessories for an evening of fun. A wholly unique event, the entire course will be marked by glow sticks, and participants are asked to sport headlamps or bring flashlights. In addi-tion the races, the festival will feature a glow-inspired finish line costume contest, music and plenty of cool prizes.

HOT HATCH CHILE RUN, WALK AND ROLLAug. 23; Southlake, Texasneuroassistance.org/run_walk__roll_5k

Organized by the Neuro Assistance Foundation, the Hot Hatch Chile Run, Walk and Roll is entering its sixth year of helping to raise money for peo-ple with spinal cord injuries and disabilities. For runners, walkers and wheelers of all paces, this event includes a 1-mile run, walk and roll, a 5K handcycle race and a 5K run and walk. In addition to a technical T-shirt, all registrants will receive a well-deserved Central Market hot breakfast, which includes hatch chile breakfast tacos, hatch quiche, roasted potatoes, fruit, juice and co� ee.


MOONLIGHT BOOTLEGGER 5KAug. 30; Memphis, Tenn.bootlegger5k.com/memphis2014

In honor of our boot-legging ancestors, the Moonlight Bootlegger 5K sends runners through the moonlit woods toward a finish line that includes plenty of food, spirits and bluegrass music. All runners will receive a commemora-tive mason jar from which to enjoy Piedmont Distillers’ moonshine a� er the finish. Ser-enaded by old-timey music, runners will feel as if they’ve been trans-ported back to the times of Prohibition. While this may not be the most competitive trail race you’ve ever participated in, it’s sure to be the most fun.

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HERE ARE A FEW OF HER FAVORITE THINGS: FAVORITE RUNNING DISTANCE13.1 miles“You feel like you’ve really accom-plished something, but you can still enjoy the rest of your day as opposed to a marathon where for a few days you’re going to be hurting.”

FAVORITE PLACE TO RUNKennesaw Mountain National Battlefield Park“Sometimes, to break it up, I go to Kennesaw Mountain in Marietta. It’s a fun place and I’m not sure visitors know that a 20-minute drive outside of Atlanta, you can get some pretty good hilly terrain.”

FAVORITE LOCAL RACEMeaningful Miles 5K on Aug. 24 in Atlanta“This race sponsors a great charity so I’m really looking forward to that and working on my speed during the 5K.”

FAVORITE LOCAL HANG OUTTuk Tuk Thai Food Lo� 1745 Peachtree St. N.E., Atlantatuktukatl.com“They have good food and a great view of the city. You can overlook mid-town and downtown on the patio with great drinks. And you can get some good healthy options too.”

FAVORITE BRAND Nike“Most of what I have is Nike—shorts, shirts, but I definitely have to have Nike shoes.”

FAVORITE RUNNING SHOE

Nike Zoom Structure

FAVORITE GUILTY PLEASURE“The O� ce”“I can literally watch episodes of ‘The O� ce’ on Netflix all day. When I was on maternity leave. I did a lot of reruns. I think I’ve seen every episode like 15 times.”

FAVORITE POST-RACE TREATChocolate milk“They say it has the perfect carb-to-protein ratio for recovering a� er a run, but really it’s just delicious.”

KKRISTY DUCKWORTH REMEMBERS her dad heading out for trail runs after work ever since she was about 5 years old. Following his example, she got into cross country in high school and after taking a hiatus in college, she picked it back up after graduation. Since then, the 30-year-old Atlanta resident has completed 10 marathons and more than a dozen half marathons. But in the last few years, running has become an even bigger part of her life.

Three years ago, while on a trip to Paris with her husband, Duckworth came across Paris Run-ning Tours—and immediately signed up. Early one morning a guide led her on a run through the empty city streets under the Eiffel Tower, past the Louvre and many other historical sites.

“It was just an incredible experience, and I thought, this something I’d like to bring to Atlanta,” says Duckworth, an underwriter of environmental risk at Ace Group.

In 2011, Duckworth launched Atlanta Running Tours. When she’s not working her day job, she leads running tours through Atlanta’s storied

streets. Today her company offers between fi ve to 10 tours a month and two routes: a 3-miler through downtown or midtown. Although most of the company’s clients are out-of-town visitors, Duckworth says she also gets locals who want to learn more about their hometown.

“When people come to Atlanta, they don’t often experience midtown. They’re usually down-town staying in the touristy areas,” says Duck-worth, a midtown resident herself. “The midtown tours are a really pleasant surprise because a lot of people don’t know about Piedmont Park or the High Museum or Margaret Mitchell House or even the botanical gardens.”

Although Duckworth took a break from run-ning before giving birth in October to her daugh-ter, Annie, she is back to pounding the pavement and sharing her love of her hometown with others in her own unique way. One day she hopes to grow the company and expand the route offerings.

“There are so many great pockets in Atlanta and neighborhoods,” she says. “I’d really like to tackle that.” —GIANNINA SMITH BEDFORD

Kristy Duckworth

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through downtown or midtown. Although most of the company’s clients are out-of-town visitors, Duckworth says she also gets locals who want to

often experience midtown. They’re usually down-

worth, a midtown resident herself. “The midtown

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RUN YOUR WAY THROUGH HISTORY and pay reverence to those who perished at this 2,965-acre historic Civil War battlefi eld, the site of the Atlanta Campaign. Primarily a site for history buffs, Kennesaw Mountain Na-tional Battlefi eld Park is also a mecca for local runners and cyclists—many who’ve coined it “KEMO”—looking to test their limits on the hill repeats through the mountainous terrain. With more than 17 miles of trails, the running routes range from shorter 1- or 2-mile loops to longer challenges combining different trails. The popular 5.5-mile “Kolb Farm Loop” begins at Cheatham Hill, or you can opt to start at the

Visitor Center for a longer 16.2-mile haul. If reaching the highest peak is more your style, the Visitor Center to the Mountain Top is 1 cardio-pumping mile. While the elevation of Kennesaw Mountain is 1,808 feet above sea level, a hike to the top adds about 708 feet, so bring some hydration with you. Throughout the park, expect trails of wide gravel roads or packed singletrack dirt and shady paths thanks to the dense woods. If you happen to hear a blast from a cannon during your jog, you’re not going crazy—you’ve probably just come across one of the park’s many Civil War reenactments. nps.gov/kemo —G.S.B.

Deepest point of Lake Holling-sworth, the site of inaugural Tick Tock Ultra on Aug. 16 in Lakeland,

Fla. The event challenges participants to lap the lake

for a 12-hour period.

Amount of calories

in a 4-ounce margarita, the drink of

choice at the Splash Dash Margarita Race’s finish line

celebration on Aug. 23 in Ponte Vedra Beach, Fla.

Number of acres in the Merritt Island National

Wildlife Refuge, located on Florida’s largest island. Merritt Island hosts several running events throughout

the year, including the Running on Island Time 5K on Aug. 23.

Number of year-round beers brewed by Monday Night Brewing Co.,

the Atlanta beer makers who host the Big Ol’ Group Run on Aug. 13

in partnership with RunningNerds and the Atlanta Track Club.

BUZZWORTHY!

Endurance House—a specialty retail chain for triathletes, runners and walkers—has opened its first outpost in the Southeast. The husband-and-wife triathlete duo of Steve and Leila Karp own the 4,600-square-foot Alpharetta, Ga., shop, which is managed by Eddie O’Dea, a noted endurance mountain bike racer and professional bike fitter. Along with purveying high-end gear for endurance sports, the store also hosts free weekly group runs, workshops, clinics and social activities. endurancehouse.com

Kennesaw Mountain National BattlefieldKENNESAW, GA

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WET AND WILD 5K/1 MILE FUN RUNAug. 9; Hartwell, Ga. classicraceservices.com

For three days each summer, Lake Hartwell becomes a destina-tion for water-fueled sports during its Wet and Wild weekend. More than 3,000 spectators come out to enjoy watercross racing, family paddle events, paddleboard demos and more. This year, the festivi-ties also include the inaugural Wet and Wild 5K. Kicking o� at 7 a.m. at Hart State Park, the race winds through a combination of shaded park roads and narrow forest trails. The slightly hilly trek is the perfect way to explore the scenic 147-acre recreation area before concluding the high-temperature run with a refreshing (and optional) “splash down” finish into Lake Hartwell. For those looking for a quick and easy jaunt, a 1-mile fun run takes place a� er the 5K.

SEA DOG BREWERY 5K Aug. 17; Clearwater, Fla. premierracinginstitute.com/ace-of-diamonds

• Take part in a beer- and bark-themed run beginning and ending at Sea Dog Brewery. Starting at 7:30 a.m., the dog-friendly 5K heads down Enterprise Road through the Woodgate neighborhood. The casual race culminates with a post-race party featuring Sea Dog suds and catered foods. You may even get the chance to tour Sea Dog’s new brewing facility. Never one to leave out the pooches, Sea Dog Brewery honors the top three four-legged race finishers—in the big dog (more than 50 pounds) and small dog (under 50 pounds) categories—with dog bowl awards. The human age-group winners also get dog bowls to take home.


HOTLANTA HALFAug. 24; Atlantahotlantahalf.com

They don’t call it Hotlanta for nothing. Now you can experi-ence the heat of this Southern metropolis firsthand during the inaugural Hotlanta Half. The 13.1-miler begins and ends downtown at Atlanta’s Under-ground and follows a popular course along the city’s develop-ing Belt Line. Pass the scenic environs of Piedmont Park, and feel like a real athlete as you fight the hills and humidity. Pass Centennial Olympic Park, and when you catch sight of Geor-gia’s capitol gold dome, you’re near the finish line, where a medal, race shirt and SwagFest bag—not to mention a lively post-race party—await.

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WWhat role does running play in your life? I started run-ning when I was 5 or 6. And now when I watch my kids, I realize all they do is run—it’s natural. I ran in junior high school and high school. I ran the 100, 200, 4 x 100 relay and played football. I played football in college too, but I lost running when I started working. I picked it up again when I was 27 or 28 and realized it was a gift to be able to run. I rededicated myself to it and haven’t stopped.

How do you balance fitness and work? As the father of three young boys (6-year-old twins and a 4-year-old), I use work as an avenue to get my workouts in. I’ve done that throughout my career. I feel like I’m not part of the culture if I don’t. The other day I went on a 6-mile run and then went to a meeting in my workout clothes—it’s OK, and I try to set that example.

Why is fitness and physical activity integral to the company? Happy people make happy employees. I

know I’m more happy and effective when I’m active and I want that for our staff. We have a full gym at the offi ce, offer 30 fi tness classes a week and even have paid work-out time. This summer, company founders Gary Erickson and Kit Crawford organized a weeklong backpacking trip for the staff. About 20 people signed up to go and they’ve all trained together. Staying active is a common goal of everyone at our company.

Do you have a training schedule? I sit down on Sunday and map out my workouts for the week. I put the workouts on my calendar and really manage them like they are meetings. I’ve been using an Excel spreadsheet to track workouts for the past 15 years. I probably have 6,000 to 7,000 lines of entries at this point—and now that I say that out loud, it sounds like a lot! I include my weight, overall health and what I did. I can go back and see how I trained for other events or how my perfor-mance has changed.

FAVORITE RUNI love doing the out-and-back run to Arch Rock at Point Reyes National Seashore [in Marin County, Calif.]. The mountains roll right into the ocean, and there are gorgeous views.

SMART FUELINGRight now I’m into our new Sierra Trail Mix bar. That thing is awesome!

GO GEARCapo socks are my favorite—they grip my feet and I love it. Socks are such a key component.

WEEKLY WORKOUTSI run three to four days a week, bike three days a week and li� a couple of days, but the li� ing can be hit or miss. My goal is 10-plus hours a week of training.

As CEO of Clif Bar & Company, Kevin Cleary exemplifies the “work hard, play hard” motto. The 48-year old from Novato, Calif., can regularly be seen riding his bike to work or heading out for a mid-day run, all while overseeing the company’s day-to-day operations, inspiring employees to follow their passions, managing 17 product lines and sampling the latest creations. During his “down time,” he runs marathons (finishing in 4:04:38 at Boston in April) and competes in triathlons.

MoreaboutKEVIN

I’MACOMPETITOR NOT-YOUR-EVERYDAY RUNNER

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Kevin ClearyBY ALLISON PATTILLO

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