runners world - november 2014 usa
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RACE DAY THE RIGHT WAY
ROCK YOUR RUN!
4EASY EXERCISES TO INJURY-PROOF YOUR BODYp56
A REINVENTED
KARAGOUCHERON PURSUING PASSION, INSPIRING OTHERS, AND PROVING HERSELF IN NYC
FUEL UP NAIL YOUR PACE FINISH STRONG CELEBRATE!*
HEALTHY, DELICIOUS, AND FAST
ONE-POT POWER MEALS KILLER
SANDWICHES
NOVEMBER 2014RUNNERSWORLD.COM>GO LONGER, FEEL STRONGER
>SET A NEW GOAL>NEVER CRAMP AGAIN >HAVE MORE FUN!
HOW, WHEN & WHERE(POLAND?) IT WILL HAPPEN
2-HOURMARATHON
THERUNNING THE DATA
*For the perfect post-marathon bottle of wine, see page 23
RETRO SHOES WITH MODERN
COMFORTOUR FAVORITES, p58
*Available feature.
Another bag full of organic fruit,
because it’s healthy.A grocery bag full of free-range chicken, because it’s natural.
When your arms are full, your foot can lend a hand.2015 ESCAPE with foot-activated lift gate.*
A bag full of antibiotic-free milk,
because it’s pure.A bag full of farm-to-table vegetables,
because it’s responsible.
And a can of aerosol cheese, because America the beautiful.
TRIPLE-DENSITY
DYNAMIC SUPPORT
SYSTEM DRAMATICALLYINCREASES STABILITY.
HIGHLY RESPONSIVENIKE ZOOM AIR CUSHIONING
IN FOREFOOT DELIVERSA CRISP, QUICK TOE-OFF.
_GALEN RUPP10,000M SILVER MEDALIST
Long before he was a member of Nike’s Oregon
Project—even before he needed to shave—
Galen Rupp realized that the key to reeling in
records and medals wasn’t some killer workout,
but the ability to string thousands of those
workouts together over the span of several years.
So instead of chasing every shortcut to victory,
he stuck with what worked—from mileage to
workouts to his beloved Air Zoom Structures.
And what has this ability to steadily build
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EJCORKQPUJKRU�CPF�TGEQTFU��CPF�VJG�Ƃ�TUV�OGFCN�
at 10,000m for an American man in 48 years.
Similarly, the Nike Air Zoom Structure has spent
the last two-plus decades debunking the notion
that stable meant slow—constantly pushing
to make itself lighter, smoother and more
TGURQPUKXG�YKVJQWV�UCETKƂ�EKPI�CP[�QH�KVU�UVCDKNKV[��
So it makes sense that Rupp, a world-class
overpronator, would gravitate to the Air Zoom
Structure from the very beginning, running
nearly all of his 120 miles a week in a shoe as
focused on gaining speed over long distances as
he is. This latest version answered Galen’s call
to make it more stable by adding a third,
high-density foam to the existing Dynamic
Support system. But even as we beefed up the
stability we kept the shoe light and lean, with a
streamlined mesh upper and lightweight Flywire
cables that add support while still letting the
foot move. Which is good, because the forefoot
Zoom Air cushioning provides responsive snap
that gets you moving in a hurry.
Between now and 2016, Rupp will basically
live in the Air Zoom Structure, burning through
thousands of miles in and around Nike WHQ in
his quest to step up to the top of the podium.
With this much riding on it, thank goodness
the shoe’s as good as he is at going so fast
for so long.
UNSHAKABLEAT HIGHSPEEDS.NIKE AIR ZOOM STRUCTURE 18
NOVEMBER 2014 RUNNER’S WORLD 3
WARMUPEDITOR’S LETTER
12
NOVEMBER2014
RAVE RUN10
THE LOOP6
CONTENTS
PHOTOGRAPH BY TRAVIS RATHBONE
64 NYC MAR ATHON SPECIAL
YOUR FRIEND, KARA! (INC.)
With a new outlook on
life, Kara Goucher is
racing again and ready
to share her reborn
passion—and some
wine—with the world.
BY TISH HAMILTON
71 RUNNING THE DATA
WHO WILL RUN A 2-HOUR MARATHON?
Nine factors must
converge for this
mythic barrier to be
broken. Hint: He’ll be
5'6", and it’ll be cold,
possibly in Poland.
BY ALEX HUTCHINSON
90 RW TESTED: TREADMILLS
RISE OF THE MACHINES
With plummeting
temps on the horizon,
we review eight of the
sweetest indoor rides
that’ll keep you fit—
and get you fast.
BY JEFF DENGATE
82THE RAVENOUS RUNNERSANDWICHESWho doesn’t love
piling deliciousness
between sliced carbs?
Eight recipes take
this favorite dish up a
notch with the most
nutritious breads,
savory fillings, and
tangy condiments for
any running appetite.
BY MATTHEW KADEY, M.S., R.D.
FO
OD
ST
YL
ING
BY
CH
RIS
LA
NIE
R
ON THE COVER
Fuel Up .......................... 48 Nail Your Race ............... 36 Finish Strong .................40 Celebrate ...................... 23 Kara Goucher ................ 64 4 Exercises .................... 56 Go Longer ..................... 42 Set A New Goal ............. 34 Never Cramp ................. 52 Have More Fun .............. 38One-Pot Meals .............. 46 Sandwiches ................... 82 2-Hour Marathon ...........91Retro Shoes ................... 59
4 RUNNER’S WORLD NOVEMBER 2014
CONTENTS
WE’RE ALWAYS RUNNING AT RUNNERSWORLD.COM
NEW WOMEN’S SITEZelle, our new site for
women runners, debuts
this fall. You’ll find content
that goes beyond the
training plan, tapping into
the (many) reasons why
women run. Plus trends,
chatter, and daily hits of
great-looking gear. Come
to connect, stick around
for the fun. Follow
@RWZelle on Twitter and
Instagram, and visit Face-
book for more details.
TRAINING VIDEOPlyometrics are dynamic
moves that build explosive
power. Learn more on
page 56, then check out
the routine at runners
world.com/jumptoit. Do
those exercises at least
once a week and every run
will feel easier.
ASK ME ANYTHINGThe tireless Michael Ward-
ian (above, and on page
18) will take time out of his
crazy schedule to host an
“Ask Me Anything” session
during the month of Octo-
ber. For more details, go
to runnersworld.com/
askmeanything.
A little trivia: The phrase “Charley
horse” first appeared in the Boston Globe in 1886 to describe a baseball player who tried to run
with a calf cramp. It was said his
stride reminded a ball club member
of his family’s horse, named Charley, who
walked stiffly from years of pulling
heavy loads.
5815
How did Evans celebrate after
running the New York City Marathon last
year? “We opened a bottle of Recuerdo, the Spanish word for memories. That first marathon is something I will never forget.”
PH
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PERSONAL BEST
TRAINING
34 Golden Opportunity After your
big fall race, set new goals based
on how it went.
36 Race Prep Channel race-day
nerves into these six simple, but
crucial, tasks.
38 The Starting Line You don’t have
to log major miles to enjoy the
thrill of a big race.
40 The Fast Lane Even elites can
screw up the marathon. Learn
from their mistakes.
42 Ask the Experts Why counter-
clockwise on a track?
FUEL
44 The Runner’s Pantry The one
potato that can make any meal.
46 Fridge Wisdom Chili—a
one-dish meal that packs a deli-
cious, nutritious punch.
48 Eat to Win Avoid these fueling
missteps to race your best.
MIND+BODY
52 Oh, Cramp! Muscle cramps
can stop you dead—use a little
science to fix ’em fast.
56 The Body Shop Four explosive
moves will make you stronger,
faster, and less injury-prone.
GEAR
58 Kickin’ Back Street sneaks with a
retro look and a modern feel.
60 Hoodies in His and Hers Six picks
that can pull double duty—on the
run or around town.
HUMAN RACE
15 Social Movement Sikhs cultivate
body and soul in New York.
18 Back Story Michael Wardian,
prolific oddball-record holder.
20 The Newbie Chronicles
Need another reason to run? It’s
good for the gray matter.
BY MARC PARENT
23 Run It By Me Vintner Michael
Evans pairs wine with iconic 26.2s.
24 War and Peace A weekend of
trail running helps vets bond.
26 Go You! Real, inspiring stories
26 Runner by the Numbers She’s
run the NYC Marathon 35 times.
28 Life & Times Let’s give spectators
a little love. BY CHERYL LOCK
28 Ask Miles Your etiquette expert
30 Intersection Culture on the run
30 Band It A pace band reveals truth
RACES+PLACES
97 Philadelphia Turkey Trot Kick off
T-day with this five-miler.
98 Ask a Race Director Why ban
headphones?
99 Cool Course Three words:
Panoramic ocean views. I’M
I’M A RUNNER
112 Kirk Acevedo, actor
FULL OF FIERCELY FOCUSED,FREE RADICAL-ANNIHILATING ANTIOXIDANTS.
There’s a warrior in every bottle of P∂M Wonderful 100% Pomegranate Juice. And he’s
ready to defend your health with one swift sip. It’s loaded with super-powerful antioxidants
from the original super fruit—pomegranates. P∂M Wonderful. CRAZY HEALTHY.
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Stormy weather nearly canceled the cover shoot with Goucher
at Coot Lake in Boulder, Colorado.
But the clouds parted just long
enough for photographer
Guido Vitti to snap the perfect shot.
6 RUNNER’S WORLD NOVEMBER 2014
THE LOOP THE GALLERY
#RWGROUPRUNWe asked readers to share shots of their
running crews. It’s clear from these pics
that runs are better with buddies.
@capecodrunner, Mashpee, Massachusetts
@miz262, Chicago
@jesstweedhope, Highlands, British Columbia
RUNNER’S WORLD reserves the right to edit readers’
submissions. All readers’ submissions become
the sole property of RUNNER’S WORLD and may
be published in any medium and for any use
worldwide.
“This photo shows me 3.19 km from my front door. The sign reads: This road leads
to area “A” under the Palestinian authority. The entrance for
Israeli citizens is forbidden,
dangerous to your lives and is against
the Israeli law.”
Next month, post a photo of who (or what)
inspires your running. Use the hashtag
#RWWhyIRun to add yours to the mix!
THE INBOX
ROLE MODELThank you for your piece on
James Bonnett (“The Comeback
Kid,” September). Like James,
I’ve been through tough times,
and I appreciate the way your
story conveyed how, through
hardships, we obtain wisdom,
and, through loss, we find a
clearer picture of who we are and
what we want out of our lives.
S T E P H E N J AY Y O U N G , N E W Y O R K C I T Y
DIVIDING LINEI’m an Israeli West Bank runner,
and I was shocked by “Running
the World: The West Bank” (Sep-
tember). The Palestine Marathon
that author Jacky Alarja says,
“draw[s] attention to the Pales-
tinians’ lack of freedom,” was
forbidden to me as an Israeli, but
Palestinians are welcome to run
in our races. She also states she
can’t run more than a couple
kilometers in any direction. Un-
true. She can run out of Bethle-
hem’s borders and on the routes
I use. Yes, entering my town
would require her to be admit-
ted by a resident—much like in
gated communities in America.
But as an Israeli, I am forbidden
to enter any Palestinian city. I feel
it’s a serious shame that Runner’s
World has chosen to enter the
political fray. But I invite Jacky to
join my running group for a trail
run. This is a genuine offer—we
are neighbors, after all.
N O A C H O R I T Z , E F R AT, I S R A E L
“Running the World: The West
Bank” reminded me of how fortu-
nate I am to live in a place where
I am free to run as far as I want.
The article sheds a welcome
light on the conditions in which
the Palestinian people live and
showed that they are not so
different from the rest of us.
M I C H E L E K A R O U B - H AY E S , O H I O
THE LATEST
Two months after we
wrapped up reporting
on ultrarunner James
Bonnett, he and his
wife, Erin, had their
first baby, Zane. In
July, Bonnet tweeted:
“I’m a dad! This is the
proudest day of my life.
Next runner?”
THE DEEP TWEET
“CHURCH OF THE LONG RUN, WHO ART ON THE TRAILS, HALLOWED BE THY NAME; THY MILES DONE; BEFORE THE SUN, AND NOW I’LL NAP ALL DAY. AMEN”@mtchkstff
@ R U N N E R S W O R L D F O L L O W E R
THE COVER
When we heard that
Kara Goucher was
hosting a women’s run-
ning retreat in Napa,
California, we knew we
had to be there. Execu-
tive Editor Tish Hamil-
ton—who wrote about
the Olympian and her
best frenemy, Shalane
Flanagan, for our May
2013 issue—was im-
mediately dispatched.
“Food, wine, running
with Kara Goucher in
Napa?” says Hamilton.
“I had to remind myself
to be a reporter taking
notes and not just a
runner living the lush
life.” Her profile of the
2:24 marathoner starts
on page 64.
PH
OT
OG
RA
PH
CO
UR
TE
SY
OF
MA
RA
TH
ON
FO
TO
(G
LA
DW
EL
L)
Over the course of six months,
Hutchinson combed through nearly 100,000
data points spanning two
dozen variables to estimate the
likelihood of a two-hour marathon.
“The hardest part was finding the
data,” Hutchinson says. “Pre-2000
data, on any topic, is a rare and valuable thing on
the Internet.”
For the ’mill review on page 90, RW Gear Guy Jeff
Dengate (who calls treadmills...
“treadmills”) relied heavily on testers
who agreed to swap sunny lunch
runs for indoor machine miles. It wasn’t easy. “I
bribed them with gear giveaways—
shoes, a GPS watch, a foam
roller...heck, I even gave away a set of Asics-logoed wine
glasses.”
THE STATS
“The Incredimill!”
–Mike Donohue
“Mine is named
Bruce, after Bruce
Springsteen.”
–Angela Marini
“Better than
nothing.”
–Vickie Budroni
“Weapon of Ass
Reduction.”
–Amy Pitcher
THE FOLLOW-UP
At September’s Fifth Avenue
Mile in New York City, author
Malcolm Gladwell (“Running
Conversation,” September 2013)
ran 4:54, besting his 2013 time
by nine seconds. He was fifth in
the men’s 50–54 age group. “I
was delighted!” Gladwell, 51, said
when we checked back in with
him. “Although I had a chance
early in the race to run with the
lead group, and I chickened out.
I’m kicking myself for it; I think I
could have broken 4:50 if I had. I
can’t wait to race more, may-
be because I don’t
obsess about races
as much as I did in
my teens. This year,
for the first time ever,
I started to do some
long, slow distance—
nine miles or more.
I’m stunned at what
a difference that
makes.”
“Satan’s conveyor
belt.” –Shuntae
Royster McKelvin
“That thing.”
–Weng Sheng
Thong
“Man of my
dreams.”
–Jenni Singer
“Cruella Da-mill.”
–Marcie Johnson
Kress
THE QUESTION
WHAT’S YOUR TREADMILL TERM OF ENDEARMENT?
65%of readers think it is
possible. Learn what science writer and
former physicist Alex Hutchinson
thinks on page 71.
4:34Pace per mile
required to run a two-hour marathon
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What’s your fall running
goal?
•“Run a 50-miler.
Which is nuts.”
•“Finally earn my BQ at the
Wineglass Marathon.”
•“A sub-4:00 at
the Chicago Marathon—did I just jinx myself?!”
•“Recover from my foot stress
fracture and get back out there!”
•“To fall back in love with
running.”
•“Crunch more
leaves!”
•“An adventure race with some
orienteering. I’m just hoping not to
get lost.”
•“Find new routes
in my new city, San Diego.”
•“Finish my first
half iron-distance triathlon.”
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ROXBOROUGH, COLORADO
RUNNERD.J. Nechrony
THE EXPERIENCEHugging the foothills of
the Rocky Mountains
just southwest of Denver,
Roxborough State Park’s
3,329 acres are punctu-
ated by jagged sandstone
outcrops known as the
Fountain Formation.
“There’s a run here for
everyone,” says Nechro-
ny. “There are short, flat
routes and there is steep
singletrack, some of
which hooks up with the
400-mile Colorado Trail.”
At right: the three-mile
South Rim Trail.
FAST FACTSSome 315 million years
ago, rivers deposited
iron-rich sands that gave
the rocks their rusty hue.
About 250 million years
later, oceanic plates col-
lided with the west side of
the continent to build the
Rockies, tilting the rocks
skyward. Subsequent
erosion by rivers exposed
the sandstone.
TRAVEL TIPThe park lies at a breath-
taking 5,900 to 7,280
feet in elevation. Runners
unaccustomed to altitude
should adjust their pace.
WHILE YOU’RE THEREPostrun, hit the Waterton
Tavern by the park entry
for a Borough Wrap—
chicken, spinach, and to-
mato—and a brew from
Odell’s, says Nechrony.
PHOTOGRAPH BYCelin Serbo
NOVEMBER 2014 RUNNER’S WORLD 11
EDITOR’S LETTER
12 RUNNER’S WORLD NOVEMBER 2014
Good for eighth in the media heat. Jordan McNamara
(3:51) and Jenny Simpson (4:19)
took the pro races.
A MILE AND CHANGE
It’s also the 50th anniversary of Jim
Ryun’s first sub-four high-school mile (above), and the 60th of the
first women’s sub-five mile (Diane Leather, Great Britain, 4:59.6). A more current
and disheartening milestone: In July,
Maine teenager Zach Miller ran a Guinness-record 5:48 mile wearing
swim fins.
Coach Coates (above left) and student. Far left: Trying to hold
it together on Fifth Avenue.
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Twenty years later, I’ll be working on the ESPN2
broadcast of the NYC Marathon on
November 2, interviewing
runners on the course. (That’s
Pamela Anderson, last year.) Tweet me story ideas!
Cool Van Cortlandt racing kit from Boston-based start-up
Tracksmith. Sadly, it didn’t help.
and you’re doomed, even more so than in distance running.
In September, I took to the road at the Fifth Avenue Mile in New York City. This time, my first quarter was...74. Doomed again, I finished in 5:37. But I learned a bit more: Running at the edge of your ability in a marathon feels like you will run out of gas; in the mile, it feels like you’ll combust. The pain is a bungee-jump, frightening but short-lived. When it’s over, you want to try again.
Four days later I went back to the track—with a new rabbit. He was spot on: an 81 first quarter and 2:45 at the half. But my wheels wobbled on the third lap. On the fourth, I repeated my new mantra (“turnover, turnover, it’s almost over”) but couldn’t kick enough to close the gap. A 5:40. I lay on my back on the infield trying to breathe and thinking, Really? I hurt that much and ran slower? But that sense of futility turned into some-thing like optimism, because I had learned a bit more: The first quar-ter is crucial, but the third quarter is the key, and the hardest part of it all. You have to practice holding on before you can bring it home.
A colleague has pointed out that the age-graded equivalent of my 5:36 would be a 5:03. This is satis-fying, I guess, but I’m still reach-ing, still learning. My mile is a work in progress, and even though I’ll shift back to long distances this fall, I will come back to it. Running at the edge of your ability has its own rewards, and you won’t al-ways find them on your watch.
DAVID WILLEYEDITOR-IN-CHIEF @DWilleyRW
Plus, the mile is making a come-back. Since 1999 the number of one-mile road races in America has more than doubled to 700, according to Bring Back the Mile, which has staged 20 of them in the past two years. This is great news, because running just one mile may do the most good for the greatest number of people. New research shows that short, intense exercise may offer better health benefits than higher mileage provides. And the mile is a gateway. “Most people can’t or won’t do a 5-K, let alone a marathon,” says Ryan Lamppa, founder of BBTM. “But most peo-ple can do four laps on a track.”
I coaxed several colleagues into training with me, and Budd Coates, RW’s in-house coach, put us on a training plan. We began in May, and every Wednesday at noon we threw ourselves into 100s, quar-ters, halfs, and three-quarter-mile repeats, often on the local high-school track. It was like moving from a cabin in the woods to the middle of Manhattan. Everything was different. I even needed a new mantra, as my go-to, “Run the mile you’re in,” was useless.
In our first time trial in June, my splits were all over the place, but I managed a 5:55. Not bad, but I learned that a 5:30 would re-quire me to run at the very edge of my fitness and ability—and that this could be fun, even addictive. As my cadence, metabolism, and body changed, I felt stronger than ever. In fact, all the speedwork saw me through our Heartbreak Hill Hat Trick (a 5-K, 10-K, and half-marathon) in June, as well as my best-ever summer triathlon.
I recruited a rabbit for our next attempt, but he didn’t so much pace me as race me. A 5:30 calls for 82- or 83-second quarters; he went out in 78. I followed, crashed, and clocked a 5:36. But I learned a bit more: The first quarter is crucial. Start too fast
EARLIER THIS YEAR, I came out of my winter running hiatus think-ing about a new goal. Feeling a bit burned out by half- and full marathon training, I recalled a terrific piece we’d published last year, “The Mulligan Mile.” Amid a disintegrating marriage, the author, Louis Cinquino, set out to run a five-minute mile at age 50, a mark he very nearly hit as a high-schooler. Huh. The mile.
The fastest one I ever ran was a 5:31, when I was 26 and doing group speed workouts to prepare for the New York City Marathon. We ran mile repeats around the Great Lawn in Central Park on Thursday nights, hard against the glowing midtown skyline. When I think about that 5:31, I can almost taste a metallic tang in my mouth—it was the closest I’ve ever come to vomiting because of exercise. So two decades later, at 46, I decided to see if I could run a hair faster. A 5:30. It would be a reach, but this year—the 60th anniversary of Rog-er Bannister’s first sub-four mile—seemed like the right time to try.
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)RACEp24HUMAN(FINE WINES FOR BIG EVENTS p23 CAN YOU RACE WITH HEADPHONES? p28
PHOTOGRAPHS BY RODERICK AICHINGER
SOCIALMOVEMENT
NOVEMBER 2014 RUNNER’S WORLD 15
Amid all the color and
spectacle of New York
City and its marathon
are the Sikhs—a
religious group whose
adherents are identifi-
able by their beards and
turbans (men) and steel
wristbands (worn by
both men and women).
An estimated 35
Sikhs—male and
female—are expected
to make the 26.2-mile
SIKHS IN THE
CITYCultivating
body and soul in the streets of
New York
NYC Marathoners Simran Jeet Singh (left) and Avtar Singh Tinna (right) in Manhattan. All Sikh men use Singh as a middle name or surname.
trek to Central Park
from the Verrazano-
Narrows Bridge on
November 2.
Running and Sikhism,
it seems, are a natural
fit. At the heart of the
religion, which stems
from the Punjab region
of northern India and
Pakistan, is the idea of
sant-sipahi (“warrior-
saint”), a person who
strikes a balance in
life in which the soul is
cultivated and the body
is kept strong. “Sports
and fitness are a center-
piece of our tradition,”
says Simran Jeet Singh,
30, a doctoral student
in Columbia University’s
department of religion,
who will be running his
third NYC Marathon.
“Sikhism also puts great
emphasis on communi-
ty service and philan-
thropy. Fund-raising is
a part of the running
culture, so our values
align very nicely.” This
year, Simran is running
for the National Stroke
Association and will
also serve as a New
York Road Runners so-
cial media reporter (he’ll
Tweet @SimranColum-
bia during the race).
Fauja Singh, a Lon-
don-based Sikh who
became the oldest mar-
athon finisher in history
when he completed
the Toronto Waterfront
Marathon in 2011 at
age 100, is credited
for the boom. Think of
him as Frank Shorter
in a turban: Just as
Shorter’s victory in the
1972 Olympic Marathon
prompted a generation
of Americans to hit
the roads, many Sikhs
have followed in Fauja’s
footsteps.
Simran, in fact, creat-
ed a running club in the
centenarian’s honor in
Manhattan in 2013. The
Surat Fauj Running Club
now has 10 chapters
in various locations,
including Boston,
Chicago, Detroit, San
Antonio, and San Fran-
cisco. The NYC-based
club boasts 85 runners;
the others average 20
members each.
While these clubs
tend to attract a young-
er generation of Sikh
runners, the commu-
nity has its seasoned
veterans. The elder in
the New York City area
TURBAN STUDIES
Turbans were
once reserved
for heads of
state, literally:
Only those of
high stature
were allowed to
wear them. But
the founders of
Sikhism were
opposed to class
distinctions and
decreed that
all Sikhs should
wear turbans.
Which most
men do to this
day, even when
they run. (Some
women wear
turbans, but it’s
more common
for them to wear
a kara, a steel
wristband.)
Simran Jeet
Singh generally
wears a cotton
turban that is
about five yards
long and a yard
wide. When run-
ning, however,
he wears one
half that size so
it’s lighter. “It
has never come
loose,” he says.
Sikh turbans
tend to be color-
ful: Avtar Singh
Tinna will wear
his signature or-
ange headpiece
for the NYC Mar-
athon (above,
right). But Simran
prefers conser-
vative black and
gray (above,
left). And while
Sikhs are rooted
in tradition,
they are open
to new ideas. “I
look forward to
someone devel-
oping a wicking
turban!” Simran
says. —J.H.
Sikhs: In September
2013, a Columbia Uni-
versity professor, who
was also a member of
the Fauj Running Club,
was assaulted in an at-
tack that was classified
as a hate crime.
Fortunately, such
bigotry doesn’t extend
into the sport, where
the Sikhs say they feel
welcome. “In our
religion a lot of atten-
tion is placed on
building a community
of like-minded people,”
Simran says. “That’s
one of the beautiful
things about running.
Runners have created
this larger community
of people with a shared
passion and purpose,
and it’s exciting that
we’re now part of it.”
—JOHN HANCFauja Singh, a.k.a.
the Turban Tornado,
ran an 8:25 marathon
at the age of 100. He
holds several other
unofficial records in
several events, from
100 meters to 5000
meters. Because he
does not have a birth
certificate, those
records are not rec-
ognized by Guinness
World Records. Fauja,
who is currently 102,
retired from running
last year. —J.H.
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16 RUNNER’S WORLD NOVEMBER 2014
is Avtar Singh Tinna,
a 64-year-old dentist
from Queens, who
does Sunday long runs
with a group of Sikh
running pals. Tinna will
run the NYC Marathon
for the 23rd time this
year, wearing his trade-
mark orange racing
shirt, with “Proud
to Be Sikh” printed on
the back. When he first
ran the race in 1992, a
spectator shouted at
him and asked if he was
Ayatollah Khomeini,
the infamous Iranian
leader—who was a
Muslim, not a Sikh. “I
guess he thought all
guys with beards and
turbans were Ayatollah
Khomeini,” Tinna says.
There are still mis-
conceptions and even
acts of violence against
Simran’s running club (above, in Manhattan) now has 10 chapters nationwide. Tinna’s group (below) on the Brooklyn Bridge.
RH
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PHOTOGRAPH BY JEFF ELKINS
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BE LIKE RYAN
At a trade event, I ran
on a treadmill as long
as I could at Ryan Hall’s
record marathon pace:
4:46 per mile. I lasted
25:14 [5.3 miles] and set
PRs for my 5-K and 8-K.
PROVE ’EM WRONG
Turning 40, everybody’s
like, “You’re going to
slow down,” so it was rad
to set those PRs.
NUTS FOR
I’m vegetarian. Almond
butter is one of my favor-
ite things in the world.
RACE MANTRA“Why Not Today?” There
are many reasons to give
in, but why not make
today the day you push
through?
PRO TIP
Even though you have a
job, a family, responsi-
bilities, even though
you get older, you
can still follow your
dreams.
Wardian’s typical recov-
ery fuel? A homemade
strawberry-banana
smoothie. “I am spoiled
after getting a Vitamix.
I don’t think I could
go back to a regular
blender. The thing is
absolutely incredible.”
EYES ON THE PRIZE
Qualifying for worlds
is a big deal to me. I’m
also running the masters
marathon nationals at
Twin Cities. I want to go
sub-2:18 to qualify for my
fourth Olympic Trials.
After that, I’m running
Marine Corps.
NO DAYS OFF
I race 40 to 50 times
a year. I had a stretch
this year where I won a
140-mile race in Costa
Rica, won the North Pole
Marathon, ran Boston
[2:23], and won Big Sur
[2:27]. I’m lucky my
wife, Jennifer, and boys,
Pierce [8] and Grant [5],
support my passion.
WEEKDAY GRIND
I’m a shipbroker by day,
so I get up early to fit in
a workout, bike to work,
run at lunch, bike home.
At home, I’m a straight-
up dad, fighting to get
kids to brush their teeth,
reading them books
about knights and stuff.
’MILLING AROUND
The treadmill allows me
to be at home and be
close if someone needs a
channel changed or their
sippy cup filled up.
VERY SUPERSTITIOUS
My prerace rituals: I lay
out my kit the night be-
fore, and I wear a hat that
I turn backward—that’s
when I know it’s on.
ORIGIN STORY
I ran my first Boston in
1997 in 2:53. Everyone
screamed for me, only
me—or it felt that way.
And I wanted to have that
feeling again.
BACK STORY
MICHAEL WARDIAN40, ARLINGTON, VIRGINIA
The prolific runner will tackle the Twin Cities and Marine
Corps marathons in October and the 50-K and 100-K world
championships in Qatar in November. —MICHELE MOSES
A shipbroker, Wardian
booked some of the
cargo aboard the Maersk
Alabama, which was
hijacked near Somalia,
an incident depicted in
the 2013 Tom Hanks film
Captain Phillips.
Wardian’s viszla puppy,
Rosie, joins him for early
morning runs on the Poto-
mac Heritage Trail (left),
which he says “just makes
my heart pitter-patter.”
Records he’s held: mara-
thon as superhero (Spider-
man, 2:34); marathon with
stroller (2:42); 13.1 and
26.2 on treadmill (1:08 and
2:23).
ET CETERA
18 MICHAEL WARDIAN IS RUNNING THE MARINE CORPS MARATHON WITH THE RUNNER’S WORLD
CHALLENGE. LEARN MORE ABOUT OUR PROGRAM AT RUNNERSWORLD.COM/CHALLENGE.
RH
20 RUNNER’S WORLD NOVEMBER 2014
WHEELS KEEP ON TURNING
Need another reason to run? It makes your brain hum.
the Internet in search of a new rea-son to run, I found exactly what I was looking for in a report on a study that recently took place at the Beckman Institute for Advanced Science and Technology at the University of Illinois.
First, the bad news: Your brain is probably shrinking. According to the report, on average, most people in their late 20s begin to lose about one percent annually of the volume of their hippocampus—a part of the brain integral to learning and memo-ry. Conventional wisdom has always held that a stimulating environment is the best defense against that and all other forms of mental decline—that it’s possible to sit in a chair and “ex-ercise” your brain by processing dif-ficult thoughts and thereby thwart any shrinkage and resulting loss of intellectual bad-assery. I had always hoped that as long as I tried to under-stand the works of Shakespeare and Jack White and Alan Guth, I wouldn’t wake up one day and shake my head and hear the rattle of a single bean in an empty barrel. But it’s possible that all I’ve really needed to prevent that was to lace up my running shoes.
In an attempt to isolate and exam-ine the specific effects of running on the brain, the team of researchers put four groups of mice into four different cages. The first one, something they called an “enrichment” cage, was a kind of mouse heaven offering a wide variety of mousy delights—trays of various cheeses, and fruits, and nuts occasionally sprinkled with cinna-mon, and an assortment of flavored waters to wash it all down. The main living area was a carnival fun house of neon-colored balls and tunnels, mir-rors and seesaws, and small igloos for sleeping in—a virtual nirvana of neural stimuli, lacking only the satin-stained bamboo tables littered with second- language CDs and Times crosswords. Cage 2 had the identical enrichments of cage 1 with the addition of a run-ning wheel. Cage 3 was empty, and the mice were fed plain kibble and water. Cage 4 was the same as cage 3 with the
A fter everything is said and done, the nicest thing a person can do for another person is to make him a sandwich. If you want to go overboard, you can put chips on the side, but really the sandwich is enough. And it’s no problem if you don’t know the person’s preference. If you per-sonally like the sandwich, so will the person you give it to. (And if you need more sandwich inspiration, see page 82.) ¶ In a similar way, the nicest thing you can do for another runner is to motivate him to run. Like good sandwiches, good motivators are universal. We all want to live longer, healthier, and happier, in a smaller pants size. But if you want all of those plus a realistic chance that you won’t one day find Dr. Seuss books difficult reading—in other words, if you want to build a better brain or just hold on to what you’ve got—new evidence suggests that
running isn’t just a key to making that happen, it’s the key. ¶ If you’re just sitting there like I was an hour ago, contemplating whether or not you should get out there, allow me to offer you a pesto and fresh mozzarella with yellow heirloom tomatoes on a crusty ciabatta. While trolling
The Newbie ChroniclesBY MARC PARENT
ILLUSTRATION BY NIGEL BUCHANAN
RH
You can find more of the Newbie’s exploits and musings on runnersworld.com/newbie.
Is this a bulging hippocampus between my ears or am I just happy to see you?
addition of a running wheel. So what did all these mice and all this enrich-ment disparity reveal? Essentially that the determining variable from a brain-health perspective was whether or not the mice were running.
Prior to the several-month stay in their respective cages, the animals completed a series of cognitive tests and were injected with a substance that would reveal changes to the structures of their brains. At the con-clusion of their cage time, they were given the same battery of tests and their brain tissues were examined. Mice that had stayed busy as they scur-ried from one stimulating activity to the next in the enrichment cages had not improved their brains any more than the mice that had languished in dull cages. “Only one thing mattered,” said the study’s lead researcher, Justin S. Rhodes, “and that’s whether they had a running wheel.” Animals from both the exciting and the dull cages that ran on their wheels “had healthier brains and performed significantly better on cognitive tests” than the mice from the two cages that did not run.
I dashed out the door and began my run thinking about the ramifications of these findings. In my case, the im-plications were staggering. For ex-ample, I used to wear white Capezio dance shoes in the 80s, not because I might start singing in the rain at any moment but because I thought they were cool. The phase didn’t last long, but disasters that transpire over short periods are no less devas-tating. Had I not fortified my brain with running, by this time I might be walking around in white gloves and black-and-white striped leotard tops. I might have spent weekends perfecting the invisible rope-pull, the robot walk, the transparent shrinking box. I might have started a movement to single-handedly bring mime back
to the streets, one imaginary glass wall at a time.
The farther I ran, the more my hippocampus swelled, and the deep-er my release from the tyranny of so many things: Sudoku, for example. I only realized then that I had resigned myself to eventual stupidity because I refused to tap away at Sudoku apps. I have friends who gaze up smugly from their meaningless columns of numbers with a look on their faces
that says, Don’tcha wan-na stay sharp, man?! But my perceived risk was al-ways two-fold, because I don’t like crossword puz-zles either. Now, instead of laboriously filling a grid with nearly obsolete words, I could go out for a long, guilt-free run and on my return, assure my crossword-loving friends
that while my mind was idle, my brain was healthy and my legs were sore, just as a body should be.
Instead of rereading the chapters of books I don’t like or understand, I could do intervals. If someone talking to me used more than three words I didn’t know, I could literally run cir-cles around them. Instead of consum-ing quinoa and coconut water or any other “brain-food” (because doesn’t all food go to the brain?), I could eat peanut butter and jelly and log the miles. A PB&J, after all, is a sandwich almost everyone can appreciate.
When I finished my run and stepped into the house, my wife, Susan, looked up from her work on the table. I smiled and wiped my arm across my face and said, “Is this a bulg-ing hippocampus between my ears or am I just happy to see you?” She stared back blankly. I could have tried to ex-plain myself, but some things were not meant to be repeated. And she prob-ably wouldn’t have understood me anyway. She hadn’t gotten a run in.
What’s the best idea you’ve gotten on a run? Join the conversation on Twitter using #RWIdea and by following @Newbiechronicle
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MARINE CORPS “EL GRAN ENEMIGO 2008 [$90] con-
tains big contrasting cabernet franc,
malbec, and petit verdot grapes that
fight it out in the bottle—a good fit for
a race that celebrates the military. But
it’s also an elegant and beautiful wine.
That’s fitting; to me there’s nothing
more beautiful than running on the Na-
tional Mall, seeing the monuments, and
reflecting upon what they represent.”
RUN IT BY ME
FINISHWINES
Vintner and marathoner
Michael Evans matches his
favorite varietals to iconicfall races.
The cofounder and CEO of The
Vines of Mendoza,
a winery and spa in
Argentina, started
running two years ago
with a dream to run
26.2, which he did at
the 2013 New York
City Marathon (5:33).
He’s lost 35 pounds
in those two years,
which hints at his
other reason for lacing
up: “The more I run,
the more I can enjoy.”
Owning a winery
means that Evans, 49,
entertains six days a
week—that’s a lot of
wine. The D.C. native
will run Marine Corps
this fall, so we asked
him to play host and
suggest a thematic
wine pairing for that
race and the season’s
other big marathons.
(His choices are all,
naturally, from Argen-
tina.) —NANCY AVERETT
PORTLAND“This race is all fun, with street per-
formers, bands, cheerleaders. When I
think fun, I think spicy wine. It makes
you smile. It dances in your mouth. One
of my favorite spicy wines is GIMENEZ
RIILI GRAN FAMILIA SYRAH 2011
[$59]. It’s serious but playful. Portland
will be intense like any marathon, but
you’re going to play along the way.”
PHILADELPHIA“The course follows a historic, twisted
route, winding along the river, through
old streets and ethnic neighborhoods.
One block’s Korean, then Jewish, the
next African-American. So I chose
ACHAVAL FERRAR QUIMERA 2011
[$56], a red from upstart winery Acha-
val Ferrar. They mix five grapes togeth-
er. Like Philly, the result is special.”
CHICAGO“It’s fast and fun, which reminds me of
my favorite rosé, CAELUM ROSADO
2011 [$21], a blend of malbec and caber-
net sauvignon. Rosés are brought to
market quicker than reds. Unlike with
reds, you remove the grape skins, and
instead of 20 to 30 days in the tanks,
you leave them in for up to three days,
giving you that pinkish color. It’s crisp
with a nice acidity—perfect for after a
five-mile tune-up along the lakefront.”
NEW YORK CITY“The race is intense and complex, and
its runners and crowds represent a
melting pot of people and cultures. So
I’d pair it with our RECUERDO GRAN
CORTE 2011 [$75], a big blend of a lot
of grapes—malbec, cabernet franc,
merlot, and petit verdot. In addition, all
good wines strike a balance between
the fruit, alcohol, and tannins. New York
has a similar balance: Part of the race is
concrete jungle, but you also have the
oasis of Central Park.”
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WAR AND PEACE
A trail-running weekend forges bonds between
military veterans and civilians.
24 RUNNER’S WORLD NOVEMBER 2014
Trail running, with its difficult terrain and obstacles, requires
stamina and grit—something ser-vice members know a thing or two about. In November, in honor of Vet-erans Day, Team Red, White & Blue (TRWB), an organization that helps military members transition back into
Liza Howard (left, center) is expecting 110 participants at the 2014 camp, where vets and civilians will run, strength-train, and tackle an obstacle course (above, left).
TRWB camp volunteer Dominic Grossman leapt into the Human Race logo.
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UK
civilian life, will host its third-annual Trail Running Camp in Rocksprings, Texas. The three-day experience, led by ultrarunning elites, gives vets the opportunity to exercise their mus-cles and exorcise their demons while bonding with fellow runners (and bunkmates) over daytime hills and nighttime bonfires.
The camp is the brainchild of ultra-runner and self-described “Army brat” Liza Howard, a mother of two who won the Leadville Trail 100 Run in 2010 and the Rocky Raccoon 100-miler in 2011. “I was starting to do well in races and was looking to do something useful with the attention I received,” says the 42-year-old National Outdoor Leadership School instructor who lives in San Antonio. She heard an in-terview with Mike Erwin, founder of TRWB, who uses the sport to help vet-erans recover and reassimilate. “Build-ing a running community is the perfect way to help vets,” says Erwin, an Army major who has a masters degree in psychology. “There is something very symbolic about running—putting one foot in front of the other—that can be carried over to life.”
Howard contacted Erwin, became part of the advisory board of TRWB (which has 110 chapters and almost 50,000 members nationwide), and started planning the camp. Why the focus on trails? “For a lot of these veter-ans who have been deployed, being in the wilderness has not been safe,” she says. “We try to make the wilderness a healing place; a place to find peace rather than a place to find fear.” All
RH
abilities and paces are welcome, and distances covered can range from five to 18 miles. The camp debuted in 2012, with an even match-up of 50 service members and 50 civilians. “A one-to-one veteran/civilian ratio is key; we want to integrate the groups and help them build a connection that might not otherwise be there,” says Howard, who is hosting 110 participants this year.
Some of those civilians have been star ultrarunners, including Nikki Kimball, Darcy Africa, Max King, and Sage Canaday, who have participated in group runs and led seminars on top-ics like injury prevention, hydration, trail etiquette, and first aid. But there’s more to the experience than just the nuts and bolts of training. Conver-sations out on the trails might initially center around stride or form, but after a few miles of shared sweat and fatigue, the talks often evolve.
Indeed, last year, Kim-ball, three-time winner of the Western States 100-Mile Endurance Run,
shared how running has helped her battle depression. The ultrarunner’s candor made an impression on Air Force vet Kara Welte, who attended camp with her service dog, Tank, a German shorthaired pointer who helps Welte cope with PTSD. “She put a tear in my eye,” says the 28-year-old who took up running while serving in Afghanistan, but struggled to find the motivation to lace up once returning stateside. “Hearing her story made me feel like I could open up more.”
It also fueled her running. After returning home to Washington, D.C.,
Welte, a nursing student, set a goal she’s closing in on: to run 2,301 miles in 2014—one mile for every service member killed during Opera-tion Enduring Freedom through December 31, 2013. “Running and Tank saved my life,” she says. “I wouldn’t have joined Team Red, White & Blue or have gone to the camp without him. Now, I feel like I have my life back.” —LISA JHUNG
PATH FINDERS TEAM RED, WHITE & BLUE TRAIL RUNNING CAMP
Where Camp Eagle,
Rocksprings, Texas
When Saturday,
November 15 to Mon-
day, November 17
Cost None for TRWB
vets. $290 for civil-
ians covers meals,
lodging, activities
For More trailrunningcamp.org
Campers practice water crossings and first aid (demonstrated by Nikki Kimball, above) and socialize over evening bonfires.
BE MORE TRAIL-READY.
WOMEN’S TIGHT
Endurance Engineered.
cw-x.com
CW-X® Endurance Generator Tights
Runners who inspire us
GO YOU!
PHOTOGRAPH BY JOSHUA SIMPSON26 RUNNER’S WORLD NOVEMBER 2014
BILL REILLY Pushing forward by rolling backward
There will be no mistaking the 62-year-old Queens resident during the New York City Marathon, his 29th (and 38th marathon overall): He’ll be the guy racing in a wheelchair—in reverse. “Backwards Bill,” as he’s known, was born with cerebral palsy, which severely limits his speech and muscle control, particularly of his arms. Reilly, who grew up unable to participate in sports, discovered an outlet in swimming in 1978 and wheelchair racing in 1986. He raced then in a conventional wheelchair that was hard to
maneuver and easily tipped over. Now, he has a customized racing chair that allows him to face backward and use his feet to propel himself. Reilly, who usually finishes in around seven hours, races with guides from Achilles International. His ultimate goal, according to one of his guides, Louis Pelino, is to “�bring a larger portion of the disabled community into orga-nized sports.” —MCKENZIE MAXSON
MICHAEL LAMORTE Fitter, faster, happier
When LaMorte decided in 2005 that he wanted to run the New York City Marathon after watch-ing it on TV, he wasn’t much of a runner, and he carried 265 pounds on his 6'4" frame. He
started walking, then running one block at a time. He finished that marathon in 5:19. He ran it again in 2008 and 2009, but he had gained more weight, and at around 300 pounds, his times stretched to 6:12 and 7:06. “My pace was slow and my recovery time was long,” he says. “I knew it was because of my weight.” So he started strength training and overhauled his diet. “No more six-packs Friday and Sat-urday nights,” says the science teacher and father of four from Elizabeth, New Jersey. Now a trim 155 pounds, LaMorte, 43, is hoping to finish the NYC Mara-thon in under five hours. “Once I started losing weight, I saw a difference in my running almost right away,” he says. “I’ve never felt better.” —GAIL KISLEVITZ
SHAUN BRENNANRocking out to the finish line
Since 2009, Brennan and his band, Kung Fury, have been entertaining New York City Marathon runners from the sidelines at 4th Avenue in Brooklyn. Inspired by the enthu-siasm of the runners—“I would get teary-eyed at times, moved by their passion”—Brennan, 43, of Manhattan, decided he want-ed to run a marathon. And quit smoking. He had tried to ditch his 24-year-long two-packs-a-day cigarette habit before, but it wasn’t until he started running that he was successful. He ran his first 26.2-miler in 2012, and then started training for the 2013 NYC Marathon. But a broken femur derailed those plans. He’s excited to finally run his home-town event this year. “When I pass the band that’s playing on my band’s usual corner, I’m sure I’ll feel nostalgic,” he says. “But this year, I’ll run to the rhythm of New York City. I may break out into a dance!” —G.K.
1,512,000 Approximate total steps
taken during NYCMs.
1Running injury in her life.
A broken fibula healed in time
for her to train for 2014’s race.
110Career marathon finishes,
with a PR of 3:37 set in 1982.
1/3“They say the New York City
Marathon is one-third runners,
one-third spectators, one-
third volunteers,” she says.
“Each segment wouldn’t be
anything without the others.”
603Women who had ever
completed the NYCM before
her first finish in 1978.
265,124Women who have completed
it since. “We used to say, if
you want to meet a man, go
run a marathon,” she says.
“I like that there are more
women running today.”
RUNNER BY THE NUMBERS
CONNIE LYKE-
BROWN70, SARASOTA, FLORIDA
With 35 finishes in a row,
Lyke-Brown owns the
longest active NYC
Marathon streak. Below,
snippets of her epic
career. —MCKENZIE MAXSON
RH
timex.com/one
NO PHONE REQUIRED.
Speed & Distance
Phone-Free Messaging
Live Online Tracking
MusicPlayer
28 RUNNER’S WORLD NOVEMBER 2014
As I stood at the 24-mile marker, the third and final point from where I would be watching my then-fiancé run in the Berlin Marathon, it struck me: I’m a damn good marathon spectator.
I’d gotten up at 6 a.m., de-spite jet lag that begged me to do otherwise. I’d stood for hours in the cold, gotten lost on streets that all sound-ed the same, and taken the U-Bahn in the wrong direc-tion—twice. It was now 11:40, and as I watched runners pass before me, I held my breath. Thirty seconds passed before I saw him. He looked tired.
“Keep going, Connor!” I started worrying—Am I loud enough?—until he gave a wea-ry nod. And then he was gone. I glanced down at the course map in my hand. If I was go-ing to see him cross the finish —a crucial viewing point—I’d have to run fast. Damn.
You see, runners aren’t the only ones at races par-ticipating in a fast-paced, anxiety-inducing activity. The spectators—at least those of us assigned desig-nated points of contact for optimal energy-boosting effectiveness—are equally stressed. Maybe more.
In New York City, I braced against onlookers grumbling they were “here first!” In Bos-ton, I broke speed limits to make vantage points. In Chi-cago, I sprinted in 80-degree heat to make the finish line. I’ve pushed kids out of my way (not proud of that), spent $100 for last-minute garage
Is it okay to race with head-phones? I don’t want to look out of place at my first 5-K. —Guille H., North Bergen, NJ
I’ll assume the race permits them.
(If not, there you go.) So: Will
you look out of place? Will other
runners point and laugh? Will you
want to dig a shame hole and hide
in it? No, no, and no. Half of the
field will probably also be wearing
headphones. So go ahead. Just
keep the volume low so you can
be aware of others. Rock on.
I hate running with my husband. His footstrikes are loud, and he doesn’t like to talk. What should I do when he asks me to run? —Jess C., Great Falls, MT
Have you considered head-
phones? I’m serious: Your husband
gets company, you get entertain-
ment, and you both get a workout.
If he’s offended, explain that he
never wants to chat. That may be
what it takes to get him talking.
Topic one: Loud footstrikes.
Can I run in bike lanes? I encoun-tered an angry ninja biker today. —@Jason_elia
In the interest of furthering
cyclist/runner harmony, I vote “no.”
Have a question for Miles? E-mail him at [email protected] and follow @askmiles on Twitter.
ASK MILESHe’s been around the
block a few times—and he’s got answers.
RH
LIFE & TIMES
A VOICE IN THE CROWD
Let us pause a moment while a spectator has her say.
BY CHERYL LOCK
Cheryl Lock will cheer on her husband at the last of the Majors in 2016—in Tokyo.
parking (bad sense of direc-tion), gone into debt on travel expenses (who needs savings when you can have London?), and screamed “You can do it, Connor!” (Chris’s last name) so loud I went hoarse.
Frequent thoughts cross my mind as I race from A to B to C, the course map with Chris’s time-specific check-points clutched in my hand:
If he doesn’t see me, is it my fault if he runs badly?
That high-five added sec-onds to his time!
And if he’s not where he’s supposed to be, I assume he’s passed out. In a ditch.
All my worrying is worth it when a spectator turns to me, as someone always does, and says, “You know someone who runs that fast?” I smile cockily, as if Chris’s athleti-cism (and his, ahem, 2:49 PR) has anything to do with me, and say, “Yeah, that’s my guy.” When I walk away, there’s a swagger in my step—and then I’m motoring to the next spot.
Yes, as a dedicated non-runner, I’ve perfected the art of spectating, having walked, run, driven, and taken the subway from point to point to point in five of the six World Marathon Majors.
I’m proud of him, sure, but I’m proud of myself, too—the unsung hero who has been loyally sprinting by his side for five years, racing as fast as my short (untoned) legs will take me.
The Pulse
NECESSARY ACCESSORIES
According to Running USA’s 2013 National Runner Survey, nearly 96 percent of runners wear something beyond the staples (shirt, shorts, shoes). Here, the five items runners tote the most:
AUDIO PLAYER
52%GPS DEVICE
50%SUNGLASSES
47%HAT/VISOR
44%SPORTSWATCH
43%
Runnerspeak
PARASHORTS
Running shorts so cartoonishly long and baggy that they more closely resemble a parachute than functional athletic apparel.
ILL
US
TR
AT
ION
S B
Y A
ND
Y R
EM
EN
TE
R (M
ILE
S); K
IRS
TE
N U
LV
E (P
AR
AS
HO
RT
S)
MOMENTOUS
FRIVOLOUS
STO
P! GO
!
THE INTERSECTIONWhere running and culture collide
A 103-year-old Japanese sprinter challenges Usain
Bolt. Miyazaki Hidekichi’s 100-
plus record in the 100 meters:
29.83. Bolt’s world record: 9.58.
Participants of Washington, D.C.’s Skate of the Union
cover 26.2 and 13.1 miles—on
in-line skates. The “marathon” winner
finished in 1:20.
A Golf Channel broadcast of a tournament in Massachusetts
titles a TV graphic about long-driving
golfers “Boston Bombers.”
Comedian Jim Gaffigan tweets:
“BREAKING: Scientists discover those ugly running
shoes with toes that look like
human feet are the cause of Ebola.”
Former NBA star Jalen Rose admits
on his podcast that while running high school cross-
country, he’d occasionally knock
over the “real runners.”
A Denmark school creates special running lanes
in the hallways, allowing students
to pick up the pace without fearing a
reprimand.
Haile Gebrselassie says in an
interview that if he could dine
with three famous people, he’d invite: Mr. Bean, Barack
Obama, and Bob Geldof.
Jiff becomes the world’s fastest dog on two legs when the Pomeranian
runs 10 meters on his hind legs in
6.56 seconds and five meters on
his front paws in 7.76 seconds.
RaceKids, official day-camp partner for the Rock ’n’ Roll series, will watch
your tots while you race.
In Sandra Brown’s Mean Streak,
the protagonist, Emory
Charbonneau, is a marathoner who runs into trouble
on a weekend running retreat.
Two-time track Olympian Lolo
Jones is the first celeb to get voted off Dancing with
the Stars.
In a campaign ad, Florida Rep. Patrick Murphy rattles off his qualifications
while running.
A 17-year-old with a fractured foot sets a new
record for a 5-K on crutches: 46:47.8.
Oregon runner Alexi Pappas
writes/directs/stars in the film
Tracktown. Andy Buckley (The
Office) and Rachel Dratch (SNL) play
her parents.
30 RUNNER’S WORLD NOVEMBER 2014
TH
E IN
TE
RS
EC
TIO
N: J
OE
MU
RP
HY
/C
ON
TR
IBU
TE
R (R
OS
E); B
OS
TIN
NO
VIA
TW
ITT
ER
(TV
GR
AP
HIC
); TO
RU
YA
MA
NA
KA
/S
TA
FF
(HID
EK
ICH
I); WW
MT
-TV
NE
WS
CH
AN
NE
L 3
(RU
NN
ING
KID
S); S
AB
RIN
A C
AY
NE
(PA
PP
AS
); CH
INA
FO
TO
PR
ES
S/
CO
NT
RIB
UT
ER
(MR
. BE
AN
); AN
AD
OL
U A
GE
NC
Y/
CO
NT
RIB
UT
ER
(OB
AM
A); R
OB
BA
LL
/C
ON
TR
IBU
TE
R (G
EL
DO
F); A
LA
MY
(CR
UT
CH
ES
); CR
AIG
SJ
OD
IN/A
BC
(JO
NE
S); S
KA
TE
OF
TH
E U
NIO
N V
IA F
AC
EB
OO
K (S
KA
TE
RS
); MIT
CH
MA
ND
EL
(SH
OE
)
A pace wristband can help you
achieve a time goal by indicating
mile splits to target. It’s helpful
and reassuring—if your race is
going well. If it isn’t, it can become
laughably unrealistic. This band
reflects a less-than-idealistic
(but often true) journey to a half-
marathon finish. —MARK REMY
BAND IT
Half-Marathon Pace Band
1Go go go go go go. Why won’t everyone up
there just GO?
2Run faster. Not forward—sideways.
Weave around people!
3 Commence sprinting
to get back on track.
4 Whoa! Slow down.
5Not that much. Speed up a bit. Build a
cushion for later.
6 Good pace. Cushion growing.
7 You’ve earned a little break. Slow down.
8 Not that much. Speed back up. A little.
9 No? Cushion shrinking…
10Do this: Run 8 seconds
per mile faster. That’s
nothing! You can do it!
11Fine. Don’t do that. Whatever pace is just
above walking, do that.
12Cushion gone. Who
cares anymore? Run,
jog, shuffle. Whatever.
13Flail arms, grit teeth, BEAT PERSON IN
FRONT OF YOU!
MILE
RH
Lauren Fleshman again walks the
runway for Oiselle at NYC’s Fashion Week (joined by Kara Goucher, see page 64).
MARATHON, HALF MARATHON, MARATHON RELAY, 5K, KIDS RUN, PET WALK
EVENTS TRAININGRUNS GIVEAWAYS EXPO SPECTATING VOLUNTEERING MUSIC PHOTOS GAMES PARTIES
START YOUR ADVENTURE NOW AND REGISTER AT PITTSBURGHMARATHON.COM
30,000 COMPETITORS1 INCREDIBLE ADVENTURE
MAY 2-3, 2015
34TRAINING
58GEAR
44FUEL
52MIND+BODY
PERSONAL BEST
PHOTOGRAPH BY THOMAS MACDONALD NOVEMBER 2014 RUNNER’S WORLD 33
GET FIT, EAT SMART, RUN STRONG
GREEN MACHINEMove over kale—the avocado is
having a moment. Whether you
smash it on toast (a breakfast
trend among chefs and celebs) or
eat it by the spoonful (as Olym-
pian Shalane Flanagan does), the
fruit—yes, it’s a fruit—is a nutri-
ent powerhouse. Slice one open
and you’ll see vibrant shades
of green; the darkest (near the
surface) is a concentrated source
of carotenoids that may decrease
heart disease and cancer risk. The
creamy, buttery flesh is also rich
in cholesterol-lowering mono-
unsaturated fat (which is why it
tastes so good!). For a perfect
postrun meal, see page 46.
GOLDEN OPPORTUNITYCongrats! Now’s the time to set a new goal based on what you just achieved.
By Cindy Kuzma
TRAINING
34 RUNNER’S WORLD NOVEMBER 2014
YOU JUST Ran your first race NOW Pick anotherSure, spend some time
recovering, reveling in your
accomplishment, and post-
ing your finish-line shots on
social media. But before the
postrace glow dims, register
for a race at least a month
away if you ran a 5-K or 10-K,
eight to 10 weeks away if you
ran a half-marathon, or 10
to 12 weeks away if you ran
SO YOUR BIG fall running goal is in the rearview mirror, and
the days are growing shorter. How will you maintain
motivation through the upcoming dark months?
Step one is acknowledging that it’s okay if you don’t
run as much, says Carl Leivers, a running coach in
Atlanta. But make a plan, or risk seeing your fitness melt
away by spring. “If you say ‘I’ll run when I feel like it,’
that’s a recipe for not a lot of running,” he says.
Here’s how to structure your training for the months
ahead based on what you’ve recently accomplished.
a full. “That way, you don’t
lose sight of the initial experi-
ence,” says Megan Lizotte, a
two-time Olympic Marathon
Trials qualifier and coach at
hgrunning.com. “You’ll also
stay involved in the running
community.” For maximum
enjoyment, try something
different—plan a destina-
tion race, aim for the next
distance up (a 10-K if you ran
a 5-K, for example), or step
Running long and slow through fall
and winter can build strength for a speedy spring.
PH
OT
OG
RA
PH
BY
ST
EP
HE
N M
AT
ER
A
will feel easy after months
of intervals and tempo runs,
and they’ll build strength and
endurance so you can do it
all again next year, he says.
YOU JUST Ran consistently
through summer and fall
NOW Make a plan for winter
Don’t let your running routine
die when conditions aren’t
ideal. Instead, set a mileage
target either for each month
or for the whole season (say,
running 100 miles a month,
or 800 total from November
through March), Leivers
says. To avoid cramming, aim
to never miss more than two
consecutive days of running,
Thull says. In some regions,
cold months pose logistical
challenges, so plan ahead:
Scout a one-mile loop in
your neighborhood that’s al-
ways plowed, or investigate
indoor tracks and treadmills
(see “Rise of the Machines,”
page 90). And develop a
strength-training circuit you
can do at home. That way,
you’ll never feel off-track be-
cause wintry weather forced
you to miss a day of exercise,
Thull says.
recovery doing some faster
running, Thull says. Or take
the pressure off and do a
turkey trot, jingle bell run,
or New Year’s event (see
the Races + Places section,
pages 97 to 99, for ideas).
YOU JUST Did a string of 5-K
and 10-K races
NOW Keep it up—or go long
and slow instead
Choose your next step based
on what motivates you. If you
race for fun, continue signing
up for one or two a month
to stay consistent, Leivers
says. But if you train and race
for time goals, winter offers
a chance to slow your pace
and add distance, which can
translate into faster perfor-
mances next spring. Add
weekly mileage at a rate that
doesn’t exceed the number
of days you run (for instance,
add no more than four miles
if you run four days a week,
Leivers says), distributed
in a way that keeps one
weekly run longer than the
others. Every third or fourth
week, take a 25-percent
step back to recharge, Thull
says. Those slower miles
down in distance and target
a faster pace.
YOU JUST Nailed a time goal
NOW Look back, then ahead
You’ve been working hard.
Now take a break. If you
ran a fast marathon or half-
marathon, you need at least
a month to recover, says
Matt Thull, who coaches at
ThunderDome Running and
Alverno College in Milwau-
kee. Reduce your mileage
by 20 to 30 percent (see
the table below for more
specific instructions) and
spend time reviewing what
went right—and wrong—
during your buildup. Look
over your log to find runs
that went well or fell flat,
and you’ll determine what
you need to work on during
the next round of training,
Lizotte says. (Don’t keep a
log? That’s the first thing
to change, Leivers says.)
Once you’ve regrouped,
ponder a new goal. Consid-
er a different distance—a
strong marathon can roll
into a speedy 5-K or 10-K six
to eight weeks later if you
spend a few weeks after
FOLLOW THE LEADERAdvice from the world’s best runners
KELLYN TAYLOR, 28,
of Flagstaff, Arizona,
won the Go! St. Louis
Half-Marathon in a
course-record 1:11:51
and the USA 25-K
Championships in
1:25:26 last spring.
CRAZY DRILLS“My drills before
speedwork empha-
size single-leg work:
bounding, zigzag
hops, and power skips
off one leg at a time.
For running, it only
makes sense to work
each leg separately.”
CRAZY FAST“During hill workouts,
I run some of the
downhills hard, too.
That teaches my body
to go faster than it can
on flats and prepares
me for descents in
races. It’s harder to
go slow on downhills
anyway.”
THE WORKOUT“I do eight-milers with
the first two miles at
30 seconds slower
than half-marathon
pace, the next two at
20 seconds off, the
next two at 10 sec-
onds off, and the last
two at half-marathon
pace or faster. This
challenges my anaer-
obic threshold.”
—BOB COOPER
Coach Matt Thull explains how to ease back into training postrace.
After the Race What to Do
Week 1 Rest. (See “Ask the Experts,” page 42, if you’d like to cross-train.)
Week 2 Run easy recovery miles every other day, with a weekly total of
about 20 to 30 percent of your prerace peak mileage.
Week 3 Run up to half your previous mileage. Keep the pace easy.
Week 4You may run 90 percent or even all of your previous miles, but
keep them easy and take at least one rest day, even if you ran
every day during training.
Week 5 + Slowly start to incorporate intervals or tempo runs, especially if
you’re planning to race a shorter distance soon.
PH
OT
OG
RA
PH
BY
AN
DR
EW
MC
CL
AN
AH
AN
/P
HO
TO
RU
N
OCTOBER 2014 RUNNER’S WORLD 35
36 RUNNER’S WORLD NOVEMBER 2014
TRAINING
RACE PREP
READY, SET...Last things to do the week before your goal race to ensure success
By Adam Buckley Cohen
LONG RUNS? Check. Speedwork and pace sessions?
Done and done. At this point, you’ve wrapped up
your main training, but that doesn’t mean you can
check out mentally during the final week before
the race. Those last seven days represent a chance
to put a bow on your months of preparation and
ensure that you show up at the starting line primed
for a strong run. Kill off prerace jitters by channeling
your nervous energy into these tasks.
What Not to Do Race WeekCoaches recommend avoiding these common missteps.
NEW FOODSTwo days before a
marathon is not the
time to give kimchi
a try. Your body and
digestive system
will be dealing with
enough stress; don’t
introduce any new
variables.
CROSS-TRAININGSkip the boot camp,
hot yoga, and CrossFit
this week to ensure
that you don’t show
up at the starting line
drained—or with
a freshly strained
muscle.
OVER EXPO-SUREAt the prerace expo,
pick up number and
packet, check that
your chip works, and
then get off your
feet. Better to stay
well rested than
to drain your bat-
tery checking out
compression socks,
massage sticks, and
organic energy bars.
SIGHTSEEINGYes, you may have
chosen a destination
race in a cosmopoli-
tan city, but save the
leg-wearying museum
visits and walking
tours until after you’ve
crossed the finish line.
ILLUSTRATIONS BY TM DETWILER
Make a list of everything
you could possibly need
on race day—and then
be sure you have it with
you. That means shoes
and socks, racing apparel
for all weather conditions,
lube, sunscreen, Imodium,
sunglasses, hat, gloves, and
whatever else you might
dream up. “If in doubt,”
says Oklahoma City–based
online running coach Mark
Bravo, “throw it in there.”
SET YOUR AUTOPILOT
When exercise research-
ers studied different
approaches to training
immediately before a race,
they found that runners
who cut back their volume
but maintained some
intensity performed best.
“In the week leading up to
a race, I’m ramping back
the total distances of the
workouts, but I’m going
to keep some intervals in
there at race pace, no fast-
er,” says Janet Hamilton,
an Atlanta-based coach
and exercise physiologist.
That way, when the gun
goes off and everyone else
shifts into overdrive, you’ll
lock into the correct pace.
(OVER) PACK YOUR BAG
Knowing the course could
prove to be the key to
avoiding a late-race bonk.
Hamilton encourages her
athletes to study the race
map or, if possible, to
drive the route. Save a few
seconds by figuring out
which way the course turns
first (so you know whether
to line up on the left or right
at the start). Identify chal-
lenging terrain like hills, and
search out flat stretches
where you might mount
a late surge. “The more
clearly you can visualize
the course,” says Hamilton,
“the more effective you
can be at executing your
race plan.”
SWEAT A LITTLE
“I like my runners to stay
fresh the day before the
race,” says Bravo. On the
morning prior, he recom-
mends a short run (20
to 30 minutes) to shake
out the jitters and build
confidence, especially if
you’re in an unfamiliar city.
But control the pace, he
says. “This should be like
a good shower; when
you’re done, you should
feel refreshed, not tired.”
MIND THE MAP STOCK THE PANTRY
“When it comes to prerace
fueling, control variables
by having what you need
with you,” says Bravo,
especially if you’ve chosen
a destination race. He sug-
gests toting a food-loaded
backpack. “Go with what’s
tried-and-true for you,
whether it’s sandwiches,
peanut-butter crackers,
or energy bars. And keep
fluids with you at all times
to avoid dehydration.”
The night before the race,
lay out your clothes and
gear beside your bed, pin
your number onto your top,
and attach your chip to
your shoe. “Chances are,
you won’t sleep well,” says
Hamilton, and you’re more
likely to forget things when
you’re groggy and nervous.
LAY IT OUT
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CL
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TRAINING
You may have noticed lots of runners on the roads and
trails this season, many of them preparing for half and
full marathons. These events often boast a partylike
atmosphere, with running-related prerace activities such as
speakers, seminars, and an expo. You don’t have to miss out
on the fun just because you’re a new runner. Here are a few
ways to get in on the action.
You Asked MeJeff answers your questions.
My friend told me that her race offers “runner tracking.” What does that mean?
You can get updates on
her progress in real time.
The timing chip in her
bib number or shoe tag
will signal that she has
passed checkpoints. If
you sign up to track her,
those updates will come
to you via e-mail or text
message. Find details on
the race’s Web site —the
service may not be free.
Is there anything a spectator shouldn’t do?
Don’t walk out onto the
course, forcing runners
to go around you. Stay
on the curb, and if you
must cross the street,
wait until there’s a gap
in runner traffic. And
please, don’t say, “You’re
almost there!” unless
you’re standing within
sight of the finish line.
Fact or FictionI can’t go to the expo unless I’m registered for the race.
FICTION Expos are open to the
public, and they’re a
great place to score
deals on running prod-
ucts and to learn about
other races. Feel free to
bring friends, too —many
nonrunners start running
after experiencing the
excitement of an expo.
GET IN ON THE FUNEnjoy the thrill of a big race without all the mileage.
THE STARTING LINETIPS FOR BEGINNERS FROM AN EASYGOING COACH
BY JEFF GALLOWAY
OR GET SOME PARTNERS
Some half and full marathons
allow relay teams of two to
five runners to enter. Before
you commit, figure out how
far your segment would be
and the logistics (where the
exchange zone is, when you’d
need to be there, and so on).
On race day, avoid cutting off
other runners when you start,
and stay to the right.
SPECTATE
Runners perform better
and feel happier with en-
couragement. While they’ll
appreciate cheers, it’s fun to
take the extra step of ringing
a cowbell or making a sign.
Hoping to spot a friend? Tell
them where you’ll be and
what you’ll be wearing.
VOLUNTEER
Big races require lots of
helping hands. Head to your
event’s Web site to learn how
to become a volunteer. Com-
mon roles include course
marshal (directing runners
at intersections or turns),
aid-station helper (pouring
and/or passing out water,
sports drink, or energy gels),
and finish-line helper (pass-
ing out medals, heat sheets,
or recovery fuel).
RUN THE PARTNER EVENT Many races offer a distance
in the 5-K to 10-K range the
day before the main event,
often on part of the head-
liner’s course. To prepare,
run/walk a longer distance
every week—adding on
a half-mile to a mile each
time—until you’ve built up to
the race distance two weeks
before it takes place.
JOIN OUR ONLINE TRAINING PROGRAM FOR BEGINNERS AT
RUNNERSWORLD.COM/THESTARTINGLINE.
38
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PH
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Three of the greatest 5-K and 10-K runners in
history ran their first marathons within a week
of each other in April. With 21 Olympic and
World Championship gold medals among them, Great
Britain’s Mo Farah (top) and Ethiopia’s Tirunesh Diba-
ba (center) and Kenenisa Bekele (bottom) generated a
tidal wave of speculation about how they would fare over
26.2 miles. The results? All over the map. Stepping up
to the marathon is a challenge for any runner, but there
are specific pitfalls for speedsters who have spent years
notching fast times at shorter distances. Here’s what we
can learn from Farah, Dibaba, and Bekele’s debuts.
MARATHONS AIN’T EASYLearn from three decidedly mixed elite 26.2 debuts.
THE FAST LANETRAINING ADVICE FOR PEAK PERFORMANCE
BY ALEX HUTCHINSON
TRAINING
40 FOR MORE FROM ALEX, VISIT
RUNNERSWORLD.COM/SWEATSCIENCE.
THE BAD
It’s a little harsh to
call Farah’s eighth-
place finish at the
London Marathon
“bad,” but his time
of 2:08:21 was well
behind expecta-
tions. Much of the
damage was done
in the first half: He
fell behind the lead-
ers, accelerated to
close the gap, then
slowed again. That
approach—surging
and letting up in re-
sponse to his com-
petitors—is fine
for 5-K and 10-K
competition, where
running out of fuel
isn’t an issue. But in
a marathon, early
running above goal
pace burns carbo-
hydrates that you’ll
need later. Sure
enough, the uneven
pacing left Farah
heavy-legged in the
second half.
TAKEAWAY The clock,
not other runners,
is your adversary
in a marathon.
Commit your goal splits to memory or write them on your arm, and don’t get ahead of them. If you fall
behind goal pace
early in the race (as
Farah did), don’t try
to make up for lost
time—just resume
and maintain the
correct pace until
you’re past the 20-
mile mark.
THE SO-SO
Dibaba’s third-
place finish in
London in 2:20:35,
behind the formida-
ble Kenyan duo of
Edna Kiplagat and
Florence Kiplagat,
was an encourag-
ing start—but it
left observers won-
dering what might
have been. At the
30-K aid station,
the three lead-
ers were closely
bunched when Dib-
aba dropped her
water bottle. She
went back to pick it
up, and that’s when
the two Kiplagats
surged to open up
a gap Dibaba was
never able to close,
though she looked
strong at the end.
TAKEAWAY Most first-
time marathoners
are happy to slow
down and walk at
aid stations. But
if you’re chasing an ambitious goal time, you need to practice fueling at race pace:
grabbing cups,
opening gels, and
getting fuel down
your throat without
losing a step. You
should practice this
throughout your
buildup, but use
the last two weeks
to get in extra dress
rehearsals, particu-
larly during runs
where you’ll be
hitting race pace.
THE GOOD
Plug Bekele’s 26:17
world-record
10,000-meter time
into race prediction
calculators, and
you get marathon
times between 2:01
and 2:03—a tall
order, given that
the world record
is 2:03:23. (See my
story on page 71
on what it will take
to see a sub-two.)
In reality, Bekele
won the Marathon
de Paris with a
course record of
2:05:04 —almost
exactly the time
he’d aimed for. In
setting a modest
time goal, Bekele
avoided the trap
that fast runners at
shorter distances
fall into: believing
that the marathon
is just another race.
TAKEAWAY Fast 10-K
times mean you’re
good at the 10-K.
You likely won’t be
equivalently good
at the marathon
on your first try.
Bekele ran about
2.5 percent slower
than prediction cal-
culators said, even
though he trained
well. Adjust your goal pace by 2.5 percent to start. Slow it more if you
haven’t upped mile-
age by at least 20
percent compared
with your training
for shorter races.
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It’s always the quiet ones that surprise you.
PH
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TRAINING
42 RUNNER’S WORLD NOVEMBER 2014
The ExplainerWhy do we run counterclockwise around the track?
To avoid collisions. Well, that’s the practical reason, although counterclockwise isn’t always the
rule: Many indoor tracks change directions on alternate days; track ultra races periodically switch
to help athletes prevent stress injuries on one side; and in Australia, they mostly run clockwise.
As for why the rest of the world prefers counterclockwise, there are only theories. Because most
of us are right-handed, with stronger right legs better able to push off harder and cover more
distance on track curves? Because the Romans raced chariots counterclockwise—and centuries
later, horses, speed skaters, and track runners followed suit? Because most things move counter-
clockwise (fans, revolving doors, carousels, planets)? Or to sync with the earth’s rotation? Take
your pick—and feel free to run in either direction if no one else is on the track.
ASK THE EXPERTS
It’s okay to dive in a few days
postmarathon—swimming is
gentle on tired legs.
Can I split up runs—like doing five miles in both the morning and evening instead of one 10-miler?Sure. Two shorter runs
will reduce your injury
risk because you’ll cut the
repetitive joint stresses
per run in half, with time
for recovery between
them. Splitting runs also
allows greater variety in
your training scheme. For
example, you can do an
easy run in the morn-
ing and a tempo run or
intervals in the afternoon
or evening. Or do a flat
road run in the morning
and hilly trails in the
p.m. Or you can run two
sixes instead of a 10-miler
to boost your weekly
mileage. If you’re training
for a half-marathon or
marathon, however, don’t
split your long runs in half
more often than every
other week—and don’t
split the last, longest
run—so that you can
practice your fueling
strategy and be well pre-
pared for the distance on
uninterrupted long runs.
—Mark Kotarski is an
online and local running
coach in West Chester,
Pennsylvania (ketfitness
.com).
I’m so tired at the end of long runs that I end up shuffling. Should I go shorter?Better idea: Try starting
off those runs easier. An
early pace that’s too fast
for your fitness level is
probably the culprit. Try
for a slow, even pace,
which can be monitored
with a GPS watch or by
checking your split times
if you’re on a road or path
with mile markers. If it’s
a hilly route, slow down
enough on the climbs
that you can still talk in
complete sentences. Err
on the conservative side
because it will feel great
to finish faster than your
starting pace. A second
strategy is to take walk
breaks—one minute for
every six to eight minutes
of running—on your
longest runs. If you do
that, lengthen the time
between breaks as you
get fitter so you don’t rely
on them too heavily.
—Rudy Acevedo, who has
finished 57 marathons, is
a coach in San Antonio
(training210.com).
I just finished a marathon. While recovering, can I cross-train?Yes, but first treat your body to a two-day break from exercise.
On days three and four you can do half-hour swims, which are
easy on the legs. To finish out the first week, half-hour bouts
of no-impact cardio (like on the bike or the elliptical) are okay.
On days eight to 10, choose between cross-training sessions
of 30 to 60 minutes or half-hour easy runs. Then, until 14 days
after the race, you can increase the run distance and back off
on the cross-training. After these two easy weeks to allow
your muscles and joints to fully recover (while mixing in rest
days as desired), you can safely return to your normal running
routine and begin to consider racing again.
—Joy Murphy is a certified running and triathlon coach in Jack-
sonville, Florida (enjoyfitnessjacksonville.com).
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FUEL
44 PHOTOGRAPH BY BEN ALSOP
THESE ORANGE BEAUTIES get their glowing hue from the
antioxidant beta-carotene, which your body converts
to vitamin A. Both beta-carotene and vitamin A are
responsible for maintaining eye health, protecting
against sun damage, and boosting immunity. Bittman,
author of the recently published How to Cook Every-
thing Fast, serves sweet potatoes at any meal, and
also likes them simply baked. “With its velvety skin
and tender flesh, no other food gives you the same
combination of textures,” he says. —YISHANE LEE
ORANGE CRUSHContributing food writer and marathoner Mark Bittman shares his favorite ways
to use sweet potatoes.
THE RUNNER’S PANTRY
until lightly browned. Heat
1 Tbsp. oil in a skillet over
medium-high heat. Add
sweet potatoes. Lightly
cook for 7 minutes. In
a bowl, whisk vinegar,
mustard, honey, and a
dash of chili powder. Whisk
in remaining 1⁄4 cup oil.
Add potatoes, seeds, and
raisins. Toss well. Serves 6
(as a side).
HEARTY SOUP“Vegetables add more dimension to rich miso.”
2 sweet potatoes,
peeled and cubed
1 small Napa cabbage,
roughly chopped
1⁄3 cup white miso paste
1 (15-oz) can white
beans, rinsed
Sliced scallions
Sesame oil
In a large pot, boil 6 cups
water. Reduce heat to
medium-high. Add pota-
toes. Cook 10 minutes, or
until tender. Add cabbage.
Cook 1 minute. In a bowl,
whisk miso with 1 cup
cooking water. Return to
pot. Add beans. Cook until
heated. Ladle into bowls.
Garnish with scallions and
sesame oil. Serves 4.
FAST BREAKFAST“The flavors will remind you of Thanksgiving.”
1 sweet potato
1⁄4 cup chopped walnuts
1 Tbsp. maple syrup
Pinch of salt
Pierce potato all over
with fork. Microwave
on high, turning twice,
for 15 minutes, or until
soft. In a saucepan, cook
walnuts, syrup, and salt on
medium-low until nuts are
coated and fragrant. Slice
potato lengthwise. Mash
nuts into top. Serves 1.
FALL SALAD“You get a punch in this dish from chili powder.”
3⁄4 cup salted, shelled
pumpkin seeds
1 tsp. chili powder
1 Tbsp. plus 1⁄4 cup
olive oil, divided
2 or 3 sweet potatoes,
peeled and grated
2 Tbsp. red-wine
vinegar
1 Tbsp. Dijon mustard
2 tsp. honey
1⁄4 cup raisins
Coat seeds with nonstick
spray. Sprinkle with chili
powder. Roast in the oven
at 375ºF for 5 minutes, or
FOR COMPLETE RECIPE NUTRITION DATA AND BITTMAN’S RECIPE FOR SWEET
POTATOES WITH PROSCIUTTO, GO TO RUNNERSWORLD.COM/SWEETPOTATOES.
Store in a cool, dark place—like a pantry!—not the fridge, which
will affect texture and flavor.
One tuber packs more potassium—a key
electrolyte—than a banana does.
PH
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OR
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S (B
ITT
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N)
©2013 Garmin Ltd. or its subsidiaries Forerunner® 220 | 620
Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. 220 gives you essential running data like distance, pace and heart rate. The 620 adds a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. Both 220 and 620 are compatible with free training plans from Garmin Connect™, which you can send to your watch, for real-time coaching.
To learn more, visit Garmin.com/ForerunnerCoach
There’s a coach in every watch.
Top It OffExtra flavor, with benefits
One tablespoon of
chopped fresh cilantro
or parsley packs an
antioxidant punch.
A dollop of plain Greek yogurt offers cooling
contrast to the spicy chili
and adds extra protein.
Fresh salsa and diced tomatoes are high in
vitamin C and lycopene.
These nutrients boost
absorption of iron from
the meat and beans.
A tablespoon of
shredded part-skim
mozzarella adds melted
goodness and calcium
for just 20 calories.
Diced avocado provides
heart-healthy fat, fiber,
and vitamin E, needed
for muscle recovery.
This one’s for heat-lovers. Leave out
the jalapeño if you prefer less spice.
Pair with a pint of whatever dark beer you add to the chili.
SPICY VEGGIE CHILI
You can add whatever vege-tables you have on hand.
2 tablespoons olive oil
1 red onion, diced
1 carrot, diced
1 red bell pepper, diced
1 jalapeño, seeded and diced
2 cans (15 ounces each) Mexi-
can-style diced tomatoes
1 tablespoon chili powder
Salt and pepper to taste
2 cans (15 ounces each) black
beans, drained
Heat oil in a large soup pot over
medium-high heat. Add onion,
carrot, bell pepper, and jalapeño.
Cook 4 minutes, or until begin-
ning to soften. Add tomatoes
(with their juices). Stir in chili
powder and salt and pepper to
taste. Gently stir in beans. Bring
to a boil, reduce heat to low,
and simmer 30 minutes, stirring
occasionally. Serves 4.
Per serving: 256 cals, 40 g carbs,
11 g fiber, 10 g protein, 7 g fat
BEEF AND BEER CHILI
This classic combo is both meaty and satisfying.
1 pound extra-lean
ground beef
1 yellow onion, diced
2 cloves garlic, minced
½ red bell pepper, diced
½ cup dark beer
1 can (15 ounces) diced
fire-roasted tomatoes
2 tablespoons chili powder
½ teaspoon cumin
Salt and pepper to taste
1 can (15 ounces) pinto beans,
drained
Heat a large soup pot over
medium-high heat. Add beef
and cook until just barely pink,
breaking meat into crumbles
while cooking. Add onion, garlic,
and bell pepper. Cook 2 minutes,
or until beginning to soften. Add
beer and scrape to release any
browned bits stuck to the bottom
of the pot. Add tomatoes (with
their juices). Stir in chili powder,
cumin, and salt and pepper to
taste. Gently stir in beans. Bring
to a boil, reduce heat to low,
and simmer 30 minutes, stirring
occasionally. Serves 4.
Per serving: 267 cals, 27 g carbs,
5 g fiber, 27 g protein, 5 g fat
NOVEMBER 2014 RUNNER’S WORLD 47
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EAT TO WINSidestep common race-day mistakes
and be ready to run your best.By Amanda MacMillan
The folks at RW know what works for them (even when it’s a bit…odd)
NOT SCHEDULING THE TIME FOR BREAKFAST“Eating too close to the
race can cause cramping,
heartburn, and bathroom pit
stops,” says Kate Sweeney,
M.S., R.D., senior clinical di-
etitian at Brigham and Wom-
en’s Hospital in Boston and a
top age-group triathlete, “and
will cause your body to use its
energy digesting rather than
racing.” Skipping breakfast
is not an option either: Low
blood sugar can cause fatigue
and dizziness on the course.
FIX IT Eat at least two to three
hours before your race starts,
says Sweeney. For shorter
events, like a 5-K, that meal
should provide 150 to 200
calories; longer races, like
marathons, require much
more (500 calories and up).
Runners going 10 miles or
longer may also need a fist-
size snack (like a banana or an
energy bar) about 60
WHETHER YOU’RE RUNNING a 5-K or a marathon, the food you eat and
the fluids you drink on race day can make or break your per-
formance. Runners know this, of course. But maybe because of
the hectic mornings, the rush of endorphins, or the confusing
calorie math, mistakes happen.
Race-day fueling is a tricky subject, says Lauren Antonucci,
R.D.N., C.S.S.D., owner of Nutrition Energy in New York City
and nutrition consultant for the New York Road Runners: On one
hand, anything new or different is bad; on the other, you can’t
just eat like usual. “What’s healthiest on a normal day probably
won’t earn you your best race,” says Antonucci. “You have to
suspend some of your normal health rules, which is hard to do.”
Since every race scenario is different, having experience
doesn’t necessarily mean you’re immune to questionable food-
and-drink decisions. The best way to foolproof your day-of
strategy? Watch out for these six diet mistakes that afflict even
the most well-intentioned runners.
PowerGels“They’re liquidy
and go down fast
without guzzling
cups of water. The
Strawberry Banana
flavor tastes like
fruit snacks!”
Meghan LoftusSenior Editor
Hot cocoa, chips“Cocoa heats me
up in ultras, and the
sweetness reminds
me I am human and
not a sluggish drone.
Chips satisfy that
salt craving.”
Laura Beachy
Publicist
GU Energy Gel“Espresso Love has
caffeine, tastes
good, and it’s fun
to ask in a British
accent, ‘Fancy some
Espresso, Love?’”
Scott DouglasSenior Content
Editor
Clif Shot Bloks(Margarita)
“I like that you can
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never had an issue
with these, ever.”
Katie NeitzArticles Editor
Hershey’s Miniature Milk Chocolate Bar
“I eat it all at once or
put it between my
lips and teeth and
pull sweetness off
of it for miles.”
Warren GreenBrand Editor
Hammer Gel“The packaging is
quick to open, the
raspberry flavor
plays nice in my
belly, and I’m pretty
sure it can double as
rocket fuel.”
Daniel Fuehrer
Digital Designer
FUEL
48 RUNNER’S WORLD NOVEMBER 2014
Staff Picks
ILLUSTRATION BY ZOHAR LAZAR
DUA
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SOLO
MON
| U
S O
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80
0 m
| T
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FUELPasta-Dinner No-No’sAvoid doing any of these things the night before your race.
Overloading on veggies It’s okay to start with
a small salad, but “you
should be eating less
fiber today than you’re
eating on most other
days,” says Lauren Anto-
nucci, R.D.N., C.S.S.D.
Guzzling iced tea If you don’t normally
drink iced tea or soda
at dinner, the caffeine
may keep you up.
Stuffing yourself “It’s better to be hungry
again two hours later
and eat a small snack
before bed than to be
uncomfortably stuffed
and unable to sleep,”
says Antonucci.
Ordering extra-spicy, creamy, or fried foods
These foods can cause
heartburn, nausea,
or worse. For flavor,
sprinkle extra salt on
your meal. “Your body
will appreciate the
sodium tomorrow,” says
Antonucci.
Eating something you’ve never tried
Who knows how your
stomach might react?
“You may not have much
of a choice where you
eat,” says Antonucci,
“but you can always
stick with familiar fla-
vors, like spaghetti and
red sauce or chicken
and rice.”
minutes before the start to
keep blood-sugar levels up. If
you need more sleep, “wake up
early, eat, and then snooze a bit
longer,” says Sweeney.
OVERDOSING ON PROTEIN, FAT, OR FIBERAn egg-and-cheese omelet
isn’t the smartest prerun
choice: Its protein and fat
take too long to empty from
the stomach and convert to
usable energy, and can delay
the absorption of the carbs
you eat. “Even if you can
normally tolerate it before a
morning jog, you’re likely to
be going harder and faster
on race day,” says Antonucci.
Also watch out for high-fiber
breakfasts, like whole-grain
cereals, which can cause
cramping and GI distress.
FIX IT Eat an easy-to-digest,
carb-based morning meal,
like a plain bagel with a little
peanut butter and a banana,
or toast with jam. Oatmeal
is a little higher in fiber, but
if it has worked for you in
training, stick with it. Or try a
lower-fiber option like Cream
of Wheat.
DRINKING ALL MORNINGDehydration can wreck your
race, but so can having to
break for the porta potty at
mile two (and mile six and
mile 12) with a sloshing stom-
ach and full bladder. Drinking
too much water without also
taking in electrolytes can put
endurance runners at risk for
hyponatremia, a dangerous
loss of sodium.
FIX IT “Get most of your fluids
(about 16 to 24 ounces) at
least 90 minutes before the
start,” says Antonucci, “and
then chill out. Take a final six
to eight ounces before the
race starts.” (On very hot and
humid days, she adds, plan
to slightly increase your fluid
intake.) Use the color of your
urine as a guide: It should
be light yellow, but not
totally clear.
SKIPPING AID STATIONSYou’re several miles in and
feeling great—why waste
time walking through a water
station or wrestling with a
GU? Because by the time you
no longer feel great, it may
be too late. “During races,
we don’t get normal hunger
signals,” says Sweeney. “We
often find out by cramping,
slowing, or getting dizzy
that we didn’t fuel or drink
properly.”
FIX IT You don’t need to chug a
full cup at every aid station.
But make sure you steal at
least a couple of sips every
two to three miles, and take
in at least 30 to 60 grams of
carbs (120 to 240 calories)
every hour after your first 60
minutes of running. Practic-
ing your fueling during long
training runs will help you
perfect your race-day plan.
TRYING A NEW GELIt’s hard to predict how your
stomach (and your gag reflex)
will react to something new
in a strenuous environment
like a race. No matter how
enticing that mocha caramel
cinnamon streusel gel sounds
at mile 20, today is not the
day to sample it for the first
time. Best-case scenario, it
powers you through until the
end; worst case, it powers
you straight to the bathroom.
FIX IT Find out ahead of time
what will be served on the
course (if the race’s Web site
doesn’t specifically say it, the
list of race sponsors may give
you a clue). Sample those
brands and flavors ahead of
time. Or travel with your own
trusted nutrition in a pocket
or waist belt.
BEELINING FOR THE BEER TENTCongrats, you’re done! By all
means, you deserve a cold
one—but not without refuel-
ing with some real food (and
plenty of water) first. “Alcohol
has a diuretic effect, so the
more you drink, the more
fluids you actually lose,” says
Sweeney. Although beer is
full of carbs, they’re not the
best carbs for replenishing
glycogen stores and aiding
muscle repair.
FIX IT “You’ll recover faster and
have a better day, week, and
season if you get in some
solid nutrition first,” says
Antonucci. Those postrace
bagel and banana freebies
will work in a pinch, she says,
but a sandwich, yogurt, or
protein bar (with a big bottle
of water) 30 to 60 minutes
postrun is even better.
50 RUNNER’S WORLD NOVEMBER 2014
MOL
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UDDL
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50
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Ath
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OH, CRAMP!A muscle cramp can stop you
in your tracks—but with science on your side, you can fix it fast.
By A.C. Shilton
YOUR FACEBOOK POST about a midrace muscle cramp
now has 32 unsolicited comments: Eat bananas!
Salt tablets! Mustard! While the peanut gallery
means well, the advice they’re dishing out may
just be nuts. In fact, even experts can’t say
with certainty what causes exercised-induced
muscle cramps. “Scientists have theories, but it’s
hard to do research on cramps because they’re
unpredictable and spontaneous,” says Kevin C.
Miller, Ph.D., an associate professor of athletic
training at Central Michigan University and de-
voted cramp researcher. In fact, one of Miller’s
early career tasks was to devise a humane way
to induce cramps. (The process he came up
with involves electro currents and students’ big
toes. He swears it’s not too painful.) But even in
a lab, multiple variables can be at play when a
cramp occurs. “When I exercise, I lose sodium,
I become dehydrated, and I become fatigued,”
Miller says. “The problem is all those things are
happening at the same time, which makes it
difficult to say definitively what’s responsible.”
What experts do know is that many common
treatments have been proven ineffective. Which
means it’s time to rethink your treatment regimen.
Turn the page for an evidence-based cheat sheet
on what doesn’t work—and what actually does.
52 RUNNER’S WORLD NOVEMBER 2014 PHOTOGRAPH BY REED YOUNG
MIND+BODY
What Happened?
A muscle cramp may occur
when spindles (small neuro-
sensory receptors in a muscle)
become fatigued and start
misfiring, telling your nerves to
contract that muscle against
your wishes.
Thirty-nine percent of distance runners
may experience a cramp in their calves,
hamstrings, or quadriceps before they finish a race.
BEN
TRU
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5x
US
Ro
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Ra
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| T
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au
con
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thle
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54 RUNNER’S WORLD NOVEMBER 2014
Cramp CulpritsExperts weigh in on two common theories.
DEHYDRATION AND ELECTROLYTE LOSS The best-known theory
is also the one with the
least amount of scientific
support. Timothy Noakes,
M.D., Ph.D., D.Sc., a re-
nowned exercise scientist
from the University of
Cape Town, calls the stud-
ies that link cramps to so-
dium loss and dehydration
“bogus science.” In 2004,
he studied the electrolyte
levels of 43 ultramarathon-
ers. Blood tests after a
race showed no signifi-
cant differences in blood
sodium or magnesium
concentrations between
those who had and hadn’t
cramped. There were also
no differences in body
weight, plasma volume,
or blood volume between
the two groups, showing
that dehydration had no
real effect. Miller agrees:
If dehydration alone could
cause a muscle cramp, he
theorizes that you could
seize up in saunas or hot
tubs, or even just walking
around on hot days.
MUSCLE FATIGUE
Dehydration, however,
could expedite muscle
fatigue, and that is what
Miller believes is a likely
cause of cramps. In that
ultramarathoner study,
100 percent of the runners
who cramped did so in ei-
ther the last half of or right
after the race. Anecdotally,
this theory holds up: Most
people who cramp seem
to be covering longer dis-
tances; cramps seem more
common at mile 20 of a
marathon than, say, mile
two of a 5-K. Additionally,
speedier runners seem to
be at higher risk. Two 2011
studies found that fast-
paced ultramarathoners
and triathletes had more
cramps than their slower
counterparts.
STOP IT! A cramp strikes. Now what? Separate
fact from fiction to ease the pain.
WHAT DOESN’T
Bananas and Salt Tablets Science doesn’t support the
practice, but athletes still
gobble these down in the hope
of relieving cramps. “Even if
potassium and sodium were
effective, it takes probably 60
minutes for them to work their
way into your system,” Miller
says. “You’ll get faster relief
stretching out the cramp.”
Mustard Some athletic train-
ers actually keep packets of
the condiment on the sidelines.
Miller put it to the test, giving
athletes as much as three-
quarters of a cup (about 35
packets) of the yellow stuff—to
no avail. “We found there’s no
change,” he says. “Give a guy
one or two packets, you can
expect even less to happen.”
Quinine For more than a
century, quinine was used
as a treatment for nocturnal
leg-muscle cramps. Howev-
er, in 1994, the FDA stopped
approving the sale of over-
the-counter quinine tablets
and warned doctors against
prescribing them due to the
risk of serious side effects.
Preventive StepsThe best strategies for avoiding spasms
RUN LONG Guarding
against muscle fatigue
is key, so don’t take any
shortcuts in training. “Train
more, do longer distanc-
es,” says Dr. Noakes, a
former ultramarathoner.
“You have to adapt to the
distance you want to race.”
STRENGTH TRAIN Miller
recommends plyometrics
(see “Jump to It,” page
56)—explosive exercises
that may improve the en-
durance of the receptors
that are thought to misfire
and cause cramps.
PACE PROPERLY If you
trained logging 10-minute
miles and you start racing
8:45-minute miles, your
muscles won’t be prepared
for that effort, and you’ll
risk cramping, Miller says.
KEEP TRACK Miller thinks
cramps are often caused
by the perfect confluence
of factors. “If you tend to
cramp up at 20 miles, write
that down,” he says. “Then
write down the conditions:
Was it hot? Was it humid?
How much did you drink?
What was your nutrition
like the night before? Were
you acclimated to the
heat?” Track patterns over
time, and you may be able
to figure out exactly what
makes you cramp.
After Hours
Nocturnal muscle
cramps are different from
exercise-induced cramps.
They may be age-related:
Over time, it’s likely that
neurons break down and
can send faulty signals.
Medications and medical
conditions can also con-
tribute. Stretching before
bed may help.
PH
OT
OG
RA
PH
S B
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D Y
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NG
(EX
ER
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ES
, 2); T
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(PIC
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, BA
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, MU
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M (P
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MIND+BODY
WHAT WORKS
Pickle Juice Bizarre as it may
sound, this could be a legit rem-
edy. Miller served a double shot
of pickle juice, water, or noth-
ing at all to cramping subjects.
“Pickle juice relieved the cramps
in an average of 85 seconds,” he
says. “Something in the pickle
juice, besides potassium or
sodium, is telling your muscles
to relax and stop firing.”
Stretching Experts say
immediately stretching a
cramping muscle is the best
fix. Miller and Dr. Noakes also
believe daily stretching of a
cramp-prone muscle, like the
calf, could be protective.
Relieve a Calf Cramp
CURB STRETCH Take the leg that’s
cramping and slowly lower
your heel off of a curb. Hold for
20 to 30 seconds.
Prevent a Calf Cramp DOWNWARD DOG Start in a
downward-dog position—on
your hands and toes with your
hands under your shoulders,
knees slightly bent and hips
pushing back and up toward
the sky. “Walk” a bit by slowly
letting one heel drop at a time.
Hold for 20 to 30 seconds.
WHOA.– Triumph | ISOŢSERIES –
Light, responsive and oh so comfortable. Step into a pair and feel whoa for yourself. | SAUCONY.COM/ISOSERIES
56
PH
OT
OG
RA
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JUMP TO IT Explosive exercises will make you stronger,
faster, and less injury-prone.
PLYOMETRICS—dynamic, high-velocity exercises that build explosive
power—force your muscles to lengthen and contract over and
over again at top speeds (just like running does!), which makes
them the most functional strength training a runner can do, says
New York City sports-medicine physician and Ironman compet-
itor Jordan D. Metzl, M.D. Add plyometrics to your routine at
least once a week, says Dr. Metzl, and your runs will feel easier,
you’ll be more resistant to injury, and you’ll even get faster. For
the exercises below, do four sets of 15 reps of each move, and
work up to seven sets. —K. ALEISHA FETTERS
Plyo Perks
BUILD EFFICIENCY“Explosive exercis-
es enable the legs
to function as a
stiffer spring when
the foot makes
contact with the
ground. As a result,
it takes less energy
to run,” says Dr.
Metzl. In fact, in a
University of Mon-
treal study, runners
who did eight
weeks of plyomet-
rics improved their
running economy
more than those
who lifted weights.
PREVENT INJURYBy building up the
muscles’ ability
to absorb impact,
plyometrics take
pressure off con-
necting tendons,
Dr. Metzl says.
Plus, research
in the Journal of
Athletic Training
shows that plyo
exercises help
stabilize and align
the knee joints
upon impact, likely
reducing knee-
injury risk.
IMPROVE SPEEDA Journal of
Strength and Con-
ditioning Research
study reports
that runners who
completed just six
weeks of plyo-
metrics improved
their 2400-meter
race times by 3.9
percent. Plyos
boost lower-body
power, helping you
maintain speed
throughout your
runs—and kick it in
the final stretch.
FOR A VIDEO DEMONSTRATION OF THIS ROUTINE, VISIT RUNNERSWORLD.COM/JUMPTOIT. AND FOR
EVEN MORE STRENGTH TRAINING FROM DR. METZL, SEE RUNNERSWORLD.COM/IRONSTRENGTH.
THE BODY SHOP
PLYOMETRIC LUNGESWork your entire lower body with
an exaggerated running motion
TO DO Lunge forward with your
right foot, lowering down until
your left knee almost touches
the ground, and swinging your
left arm forward. Explosively
push up off the ground and
switch legs midair, landing with
your left leg forward. Repeat on
the opposite side. That’s one rep.
PLYOMETRIC SINGLE-LEG TOE-TOUCHESImprove your balance; work your
glutes and hamstrings
TO DO Stand on your right foot
with your left leg extended out
and arms out to your sides.
Bend your right knee and reach
forward to touch your right foot
with your left hand. Straighten
back up and jump up. Do all reps
on one side, then switch.
BURPEESStrengthen your whole body
and boost your cardiac capacity
TO DO Stand with your feet hip-
width apart. Squat down and
place your hands on the floor
(a), and jump your feet back so
that you’re in a plank. Do one
push-up (b). Jump your feet
back to your hands, and from
this crouched position, jump up
as high as you can (c).
a
b
c
JUMP SQUATSStrengthen your glutes to power
through runs and reduce strain
on your knees and hips
TO DO With your feet turned out
slightly and your arms extended
out, lower down into a squat
position until your butt is just
lower than your knees. Jump up
quickly, landing as softly as pos-
sible without letting your knees
fall in toward each other.
PHOTOGRAPH BY THOMAS MACDONALD58 RUNNER’S WORLD NOVEMBER 2014
KICKIN’ BACKSneaks that combine modern comfort with old-school cool
By Katherine Dempsey
GEAR1
1 / SAUCONY BULLET At 5.6 ounces,
the Bullet has just enough cushioning
to prop you up without weighing you
down. Inspired by the 1985 Bullet track
spike, this low-profile shoe has retained
the silhouette of its fast forebear while
stepping up the aesthetic with a nylon
and suede upper. $55 (also available in
men’s), saucony.com
2 / PUMA STEPPER CLASSIC
The Classic is a greener variation of the
Clyde, a favorite among the old-school
skater set. It retains the same cool vibe
with its suede upper while incorporat-
ing “EcoOrthLite,” a comfy, breathable,
antimicrobial liner made from a bio-oil
substitute that replaces 20 percent of
the petroleum typically required by
foam liners. $75 (available in men’s only),
puma.com
3 / NIKE INTERNATIONALIST
Sporting one of the most iconic designs
in running, the Internationalist is a nod
to the late Bill Bowerman, University of
Oregon coach and cofounder of Nike.
The shoe’s waffle outsole mimics the
1974 Nike Waffle Trainer, and a blend of
suede, leather, and mesh over generous
midsole cushioning gives you that
hit-the-town look and feel. $85 (also
available in women’s), store.nike.com
4 / SKECHERS EQUALIZER— VIVID DREAM When your feet hit the
memory foam in the insole, you may
feel like you’re dreaming. Both the insole
and the stretch woven upper conform
to your foot for maximum support, and
the light-but-durable outsole can take a
beating. $65, skechers.com
5 / BROOKS CHARIOT Kick it retro-
style with this comfy, more breathable
revise of the überpopular 1982 model.
Part of the Brooks Heritage Collection
recognizing the brand’s centennial
year, the Chariot retains the vintage
look while incorporating updates like
a blown-rubber outsole for supreme
cruise-ability and a mesh upper for
better wearability. $90 (also available in
women’s), brooksrunning.com
2
3
4
5
60 RUNNER’S WORLD NOVEMBER 2014 PHOTOGRAPHS BY THOMAS MACDONALD
GEARHOODIE FOR YOU
Six picks that can pull double duty—on the run or around townBy Katherine Dempsey
WOMEN’S
1 / SAUCONY BREEZE VEST The 3.8-ounce
Breeze repels rain
and packs into its
own pocket. A drop
tail protects your
backside from splat-
ter, while the ven-
tilated upper back
panel keeps you dry.
$75, saucony.com
2 / MOVING COMFORT CHIC HOODIE Made of ultrasoft,
poly-spandex fabric,
the bottom stays
put while the arms
swing free. The
high neck hangs
like a scarf that you
can cinch when cold,
and thumb loops
block wind from
whipping up your
arms. $85, moving
comfort.com
3 / PEARL IZUMI FLASH HOODY Look chic, feel cozy.
Internal fist mitts
and a kangaroo
pouch warm chilly
hands, and a high
front collar protects
against the elements.
There’s even a hole
in the hood for your
ponytail. $75, pearl
izumi.com
Re-Run Your Trail Run!Capture the best shots with these tips from the GoPro pros.
Choose Wisely
Typical battery life is two hours. Stretch that period out by using time-lapse mode, which shoots still images at intervals from a half-second up to 60 seconds.
SHOOT LOW A chest
harness provides
a solid base for
steadier footage
(Chesty; $40; shop
.gopro.com). Filming
from your head?
Increase the frame
rate: Shooting more
frames per second
reduces the bounce.
GO WIDE The wider
the field of view, the
smoother the shot.
On the White or
Silver editions
($200; $300) set
the field-of-view to
“wide.” The 1080
SuperView mode
on the Black Edition
($400) is superwide.
SWAP HOUSING Want
every bird chirp
and hocked loogie?
Replace housing
with “The Frame,”
which better expos-
es the audio ports. It
weighs less, too, but
it’s not waterproof
or bang-proof like
the housing. ($40).
MEN’S
1 / NIKE X GYAKUSOUThe stand collar,
Storm-FIT seam-
sealed body, and
laser-perforated
underarm vents keep
you dry, and the
oversize, reflective
logo ensures you’re
a bright spot on any
road. $160, nike.com
2 / THE NORTH FACE STORMY TRAIL JACKET Activate its venting
system by unzipping
the two front vents
and pulling the
internal drawstrings
to cinch the waist;
as you run, air will
move in through the
front vents and exit
through three rear
vents. $165, thenorth
face.com
3 / STIO CFS JACKETThe CFS is an
11-ounce feather-
weight that packs a
punch. Its blend of
89 percent polyester
and 11 percent span-
dex is breathable,
blocks wind, and
repels rain, and a UPF
50 coating protects
against the cancer
rays. $139, stio.com
Yuengling Shamrock Marathon
Anthem Half Marathon
TowneBank 8K
Operation Smile Final Mile
CHECK OUT OUR OTHER RACES AT JANDARACING.COM
WE ARE MARATHONERS.
WE NEVERRUN ALONE.
asics.comBETTERYOURBEST
PROUD PARTNER OF THE
ra! BY TISH HAMILTON
PHOTOGRAPH BY GUIDO VITTI
(Inc.)
w
66 RUNNER’S WORLD NOVEMBER 2014
Where’s the coffee? It’s a Sunday morn-ing in a Westin hotel in Napa, and runners emerge from the elevator bank in search of bagels to nibble on, Nuun with which to fill up their water bottles, and most im-portant, a little caffeine to perk them up after last night’s dinner and wine-tasting. They ask each other, “How far are you going?” Four, six, eight, more? There’s a shuttle leaving at 8:00 for Alston Park, where a web of packed-dirt trails and a few steep hills offer countless route pos-sibilities. But because the park is only four or so miles away and this is a group of re-sourceful runners, many of them decide it makes more sense to extend the distance by running to the park. In fact, several of them already left earlier to log a longer effort. “What pace?” the runners ask each other. “I’m doing 8s.” “I’m doing 9s.” “Just let me get some more coffee.”
All the runners milling around the lob-by are women, save one. Chris Heuisler, who has the enviable title of “RunWestin concierge,” has two jobs today: One is to help this mix of recreational and serious athletes get to and from the park for a one-plus-hour run. The other is to assist in any way he can the star of this show, the host of this weekend running retreat.
And here she comes, bounding into the lobby, with her brown hair tied back in a ponytail, wearing a pink Oiselle top, light blue Zensah compression leg sleeves, and pink, blue, and yellow Skechers. It is pos-sible Kara Goucher has dark circles un-derneath her eyes, and it is possible she had a glass (or maybe even more) of cab-ernet last night, even though the whole time she was sipping and eating and chatting with her friends and fans, the thought of her upcoming long run hung like a dark cloud over her head. Around 10:30, she had looked around and asked, “Who wants to run 17 miles tomorrow
NOVEMBER 2014 RUNNER’S WORLD 67PHOTOGRAPHS BY AARON FARLEY
ries have hindered for nearly 15 months. She’s got a 17-miler to nail, no matter how few hours of sleep she got. While she’s doing that, Kerry and Andrea and Jess and all the other retreat attendees will run or ride the bus to the park, do their own workouts in self-selected groups, and meet her there afterward for chats and selfies. And so Kara heads out the lobby doors, past the tinkling ornamental wa-terfalls, down the hotel steps into the gray and cool morning, and starts into a fluid, easy-seeming stride, with Sally pedaling alongside on the Walmart bike.
“This has been a year of self-discovery for me,” Kara Goucher says. “I’ve been fol-lowing my heart and gut all year.”
The event that arguably precipitated such intense reflection and change was in June 2013, when she placed a frus-trating fifth in the USA Outdoor Track & Field Championships in the 10,000 meters, failing to make the U.S. team for the World Outdoor Championships in Moscow. Goucher, 36, owns an enviable résumé: She nabbed a bronze medal in the 10,000 meters in the 2007 World Outdoor Championships, competed in the 5000 and 10,000 meters in the 2008 Olympics, and took third in her debut marathon in New York City that same year. After tak-ing time off in 2010 to give birth to a son, Colt, she returned to set a PR of 2:24:52 in the 2011 Boston Marathon, represent the U.S. in the 2012 Olympic Marathon, and take another shot at Boston in 2013. Still, by that summer, she was tired of the grind, feeling burned out. “I was running to meet requirements, and I was stressed out,” she says. “I didn’t love my running. It was an obligation in my life. It was a way to support my family. And I wasn’t enjoy-ing it anymore.”
Luckily she lives with a man who is lit-erally an agent of change. Adam Goucher, himself a 2000 Olympian, gives moti-vational speeches with a partner, Tim Catalano, about how to get more out of running—and life. “Adam said, ‘Kara, you can keep going the way you’re going, and you’re good enough that you’ll win a lot of prize money, but you’re never going to be great,’” she says. “�‘Is this what you want?’ And I was like, ‘Noooooo.’�”
And so began a year of big changes. In a shocking move, she left billion- dollar behemoth Nike, with all it confers (and demands), and signed in March with upstart free-spirited women’s- athletic apparel company Oiselle (wah-ZELL), with less than $10 mil-lion in revenue. She subsequently signed with Skechers (which notably
Food, friends, fans, family:
Pilates pal Tracey (upper right),
husband, Adam (below), with vegan Lottie.
morning? At 6:20 pace?” Sally Bergesen, founder of Oiselle, bravely offered to accompany her—on a bike. “But I don’t have a bike.” How could they get a bike? “Chris!” Kara slapped the table. “Chris could make it happen!” So Chris had gone to the local Walmart at 11:00 p.m. dressed in his Saturday-night finery and paid $85 for a mountain bike. “No one blinked an eye,” he tells Kara and Sally this morning, and they all laugh with glee.
“I totally sold you on it,” Kara says. She does a little dance, hopping from foot to foot. “Chris, can you get us a bike?” she says, low-circling her fists, re-creating
the previous night’s pitch. Her ponytail swishes from side to side. “C’mon,
you know you wanna do it!”Who could resist? It’s precisely
this combination of winsome charm and champion’s confi-dence that has drawn this group
of 50 to Kara Goucher’s very first weekend running retreat for women.
There are first-time half-marathoners and 2:50 marathoners; the ages range from 19 to 63; people have traveled from South Carolina, Maine, Alberta. Several came with running buddies: Allison L’Hotta, 26, a pediatric occupational therapist in Los Angeles, and Kerry Devitt, 26, a librar-ian in Chicago, are former college track and cross-country teammates. “We came here for a weekend together,” they say. So did Andrea Wong, 39, a pediatrician, and Jen Heffner, 36, a Pilates instructor, and both moms of elementary-age kids, who live across the street from each oth-er on a cul-de-sac nearby in Napa. Others booked double rooms with acquaintances: Two women from Utah “met” each other before the retreat on their local running club’s Facebook page. Many traveled solo. Registration opened in July and sold out in two days. “It would’ve gone faster,” says Goucher’s husband and coconspira-tor, Adam. “But we had issues with Pay-Pal.” Ask any woman here why she came and she may say running, wine, hanging out with like-minded people, but all will say, “Well, it’s Kara.”
“I met Kara at the Boston Marathon in 2009 and was impressed by how ap-proachable and inviting she was,” says Jess Russo, 32, a musician and mom from Lafayette, Louisiana. “When I saw that she was hosting a running retreat, I e-mailed my husband the link and he called me right away, and said, ‘You have to go! Can I book it for you?’ I was on cloud nine!”
But on this Sunday morning, Kara has to set aside the fun with fans to attend to her day job, reestablishing herself as one of the country’s top runners, which inju-
PHOTOGRAPH BY GUIDO VITTI68 RUNNER’S WORLD NOVEMBER 2014
turned out to be a sacral stress fracture, scotching her training plans for three months and any racing for at least five. If her new employers were bummed, they didn’t let on. “These companies signed me when I was down,” she says. “They were like, ‘We think you’re great, and we think you have a good story, and we think people relate to you.’ They’re not paying me to run fast, they’re paying me to be me, and that’s a totally different way than I’ve ever been treated before.”
While Goucher waited out her injury, her coaches, Wetmore and Burroughs, wouldn’t “let” her cross-train for more
than 75 minutes a day. (She rode a Spin bike, aqua-jogged, and later ran on an Alter-G treadmill.) Which left her with more time to play with her son, Colt (who would turn 4 in September), and talk with Adam about what else she really wanted to do. And top of the list was a women- only weekend running retreat. “This has been a dream of mine for years,” Kara says. The timing was auspicious: The lifestyle companies she’d recently signed with put a premium on social connectedness with fans. “For the first time in my life, people were asking me, ‘What do you want to do? How do you want to inspire?’�”
When you are an effusive and person-able Olympian, you have a lot of similarly wired friends to call upon. Kara assem-bled a roster of presenters for her inau-gural weekend retreat, including Oiselle CEO Bergesen as a keynote speaker; clean-eating blogger Lottie Bildirici for a vegan food-prep demo (beet smoothies, berry maca muffins, and raw espresso- date truffles—yum!); Tracey Katona for a Pilates workout (ouch); clinical so-cial worker Anna Paffel, a pal from high school, to lead a group discussion on managing life’s expectations (sniff!); and Adam and Tim for their motivational speech about rejecting complacency. (Adam, Tim, and concierge Chris were the only men present at the retreat, and they were quick to excuse themselves when the talk got emotional, like during the social worker’s therapy session.) Oiselle, Skechers, Soleus, and Nuun pro-vided goodies for the participants’ swag bags. Before the retreat, representatives from Westin hotels had suggested three possible locations, but for Kara the deci-sion was a no-brainer. “I was like, ‘Napa, Napa, Napa. We’re going to Napa.’”
The weekend would start with a wine reception on Friday evening, include two morning group runs, and conclude with a postrun brunch on Sunday morning. Kara and Adam posted notice of the retreat on her Facebook fan page and through Oiselle’s Twitter feed, and not surprisingly runners snapped up the opportunity to get close to Kara, even at a cost of $1,250 per person (not including airfare). And save for
also sponsors 2014 Boston champ Meb Keflezighi), and Nuun hydration. She left her Nike coach Jerry Schumacher and the training group that included her friend and rival Shalane Flanagan, and reunited with her college coaches, Mark Wetmore and Heather Burroughs. She moved from a “huge” house she and Adam had built in Portland, Oregon, back to Boulder, Col-orado, close to where Adam had grown up and Kara had attended college.
But the path to a new life wasn’t ex-actly straight and smooth. In March, she finished a workout of 500-meter repeats and felt a twinge in her lower back, which
“I don’t feel like myself unless I run.
It’s like therapy.”
PHOTOGRAPHS BY AARON FARLEY NOVEMBER 2014 RUNNER’S WORLD 69
will conduct the Pilates session. The re-treat participants sit lined up three rows deep, arms-length apart, on white towels in a conference room. They wear capris and tank tops, and their hair is pulled back in ponytails or tucked behind a Sweaty-band. “I’m getting so emotional hanging out with my girlfriends.”
Kara hugs Tracey, whom she met at Nike, and says, “This workout changed my life.” A few years ago, Kara’s then-coach had scolded her about her posture, she ex-plains, and prescribed workouts with the resident and merciless Pilates instructor. Their friendship blossomed beyond the gym, and indeed it was Tracey who played a key role in the genesis of this retreat. After the 2012 Olympic Marathon in Lon-don, where Kara placed 11th, Tracey took her discouraged friend to Canyon Ranch.
It was Kara’s first weekend without her husband and son since Colt had been born. “I took classes, and learned about nutrition, and had the best time,” she says. “While I was there, I was like ‘I want to do this for other female runners!’�”
Tracey has the regal and slightly intimi-dating bearing of the former ballerina that she is. “Pilates brings your mind to your body, and your body to your mind,” she tells the participants. “It strengthens your weaknesses.” She then leads the women through Kara’s 50-minute routine that includes such Pilates exercises as the One Hundred (because you are supposed to do 100 of these crunch-like exercises), the Roll-Up, the Double-Leg Straight. “Tuck your chin in,” says the taskmaster, step-ping carefully around the towels. “Knit your ribs.” The women groan, and grunt, and peek at Kara executing the moves at the front of the room. “Lift your leg! Lift your arms! Scoop, scoop, scoop!”
So it is something of a relief to burst out of the overheated conference
room onto the chilly streets of fog-bound Napa for an un-complicated five-mile run. Kara leads the group over the First Street Bridge across
the Silverado Trail to the bottom of a steep and winding
hill, atop which they will pose for photos, to the astonishment of
a local homeowner whose front porch overlooks the bluff. “Usually we get teenagers coming up here to drink!” The group expands along the straightaways and bunches together again at stoplights, everyone trying to stay as close to Kara as possible. (It is her second run of the morning, but an “easy” pace for her is a tempo run for some.) Many of the run-ners wear gray or pink Oiselle tops, as if in homage to Kara. In fact, a 29-year-old real-estate broker from San Diego has on the same chevron-print sports bra Kara wears on the cover of this issue. “It just became available online!” Kimberly Chanelle Clark-Aguilar says excitedly. “I bought it for the retreat!” It’s like an athletic flash mob. Passengers in the few passing cars gape.
By the time the runners return, the sun breaks through the morning clouds, and the day begins to warm. They gather on a courtyard patio for postrun blueber-ry muffins, fresh fruit, and lemon-lime Nuun. Kara fields whatever question any-one wants to ask for nearly an hour. She speaks about expectations: “You can’t do in a race what you haven’t prepared for.” And about coming (Continued on page 102)
her solo 17-miler Sunday morning, Kara would be present for the entire weekend—and present in the most mindful sense of the word—chatting with everyone, listen-ing to stories, posing for numerous selfies. Talk about all-access pass.
“Kara is very much herself,” says Oi-selle’s Bergesen, explaining her appeal. “Wherever she is, she shares that with others. At the same time, she’s achieved these incredible athletic feats. She could be standoffish. Some people can get like that, especially when they reach that level and get some form of celebrity, but she has not. She’s very genuine. She speaks from the heart, she makes people feel like they’re part of her inner circle.”
Indeed, that’s exactly how the retreat attendees felt—like Kara’s BRFs (best run-ning friends). “It was such a gift to feel like we were just running with another one of our buddies, and to not be intimidated by the fact that we were with a total Olympic rock star,” says Mimi Hahn, 49, of Salinas, California, and vice-president of market-ing for the Monterey Bay Aquarium. “I can’t say enough about how Kara inspires me to be not just a better runner but a better person,” says Paula Cassidy, 38, a personal trainer and coach in Houston.
But what was in it for Kara? Can you imagine this kind of thing happening in any other sport? Serena Williams volley-ing balls and sipping daiquiris with ladies in tennis skirts? (No.) Maybe this kind of gathering is possible because running exists in a less commodified realm than mega-bucks spectator sports, but even within running, there are not a lot of ath-letes who could pull off this combination of world-class performance and intimate fan connection. Or one who would even want to. So why does Kara?
“It feeds my soul,” she says. “Every time I get to hang out with fellow runners, I feel really inspired. We all run for different reasons, but it bonds us all. This is about the purity of the sport, the friendships that are built around running, and all the posi-tive things that it brings into your life. It’s like a common passion and a little bit of geek club. I love it, and I want to share it.”
“Sharing” is the operative word when you spend a weekend with Kara Goucher— an athlete notorious for her emotion-al vulnerability—and a group of women runners. From workouts to wine-tasting, every moment turns into a ripe opportu-nity to gush and bond.
“I’m going to cry already,” Kara says on Saturday morning, getting choked up as she introduces her friend Tracey, who
Selfies, girlfriend! Tracey, Kara,
Anna, Lottie (top); Jess Russo (center
of center); and Brenda Alvarez
(bottom).
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2:00:00
2:02:00
2:04:00
2:06:00
2:08:00
2:10:00
1970 1980 1990 2000 2010 2020 2030
Marathon World Record
When Ronaldo da Costa broke the finish-line tape at the 1998 Berlin Marathon, he be-gan dancing a samba. He deserved to party: The marathon world record had been stuck at 2:06:50 since 1988, after creeping down an average of just five seconds a year since the late ’60s. The wafer-thin Brazilian had shattered the mark by 45 seconds. And that was
just the beginning: Including da Costa’s run, the record has been broken nine times, by a total of three minutes, 53 seconds, leaving us just two minutes, 57 seconds away from the two-hour marathon. The current world record of 2:02:57, set by Kenyan Dennis Kimetto this year in Berlin, works out to 4:41.5 per mile; a sub-two would require less than 4:35 per mile. Will a human ever run that fast? To answer that question, we assem-bled a database of more than 10,000 top marathon performances
going back half a century, using rankings compiled by the Association of Road Racing Statisticians. We crunched the numbers and plotted the trends to identify the factors that helped race times improve so dramatically since da Costa’s 1998 performance. Why? Because it’s those nine factors that will determine the likelihood of a sub-two-hour race—and they’ll all have to align to create the perfect race for the perfect runner.
What Will It Take to Run
BY ALEX HUTCHINSON
A 2-HOUR Marathon?Since 1998, the marathon
world record has been
dropping almost four
times faster than in the
preceding decades,
raising the prospect of a
sub-two-hour marathon
before 2030.
RUNNING THE dataINFOGRAPHICS
BY THOMAS
POROSTOCKY
SOURCE: INTERNATIONAL ASSOCIATION OF ATHLETICS FEDERATIONS
In 2014, Kenyan
Dennis Kimetto
set the current
world record of
2:02:57 in Berlin.
NOVEMBER 2014 RUNNER’S WORLD 71
SPECIAL REPORT
Elites used to run fast any time of year. But according to our analysis of yearly top-200 performances go-ing back to 1950, runners began targeting spring and fall races in the 1970s for their cooler weather. Since 2000, more than half of yearly top-200 times have been run in April or Octo-
ber (the exception is Dubai, where the coolest month for a marathon is January). But since elite marathon-ers generate far more heat than regular runners, they might benefit from even colder conditions—a recent review by the French Na-tional Institute of Sport of nearly 2 million marathon
finishers found that the optimal temperature for male pros was below 40ºF. That raises an intriguing possibility: Focusing ma-jor marathons in April and October has whittled times to just under 2:03—perhaps to reach 2:00, those races should be held in March or November.
THE PERFECT RACEIs it something in the sauerkraut? The last six men’s marathon world records were set in Berlin, and the fastest non-Berlin time came in Frankfurt in 2011. In fact, just six courses around the world—Berlin, Dubai, Rotterdam, Frankfurt, Chicago, and London—have recorded all 37 sub-2:05:00 times. The map on page 76 shows how the location of fast races has changed over time: These courses share certain characteristics, and getting to sub-2:00 will require optimizing them all in a single venue.
2 >THECOURSE WILLBE MIND-NUMBINGLYBORING(PERHAPS INPOLAND).
Runners used to set world records at the New York City Marathon. Since 1998, however, NYC winners have landed in the fastest 20 performances of the year only three times. Blame the hills—runners must ascend more than 800 feet in total—and the 26 sharp turns that stall precious momentum. Today, world records require pancake-flat courses like Chicago, with a difference of less than 30 feet between its lowest and highest points, or Dubai, with its ultrastraight, four-turn course. In fact, the Association of Road Race Statisticians has calculated a “time bias” ranking, showing how much of a boost (or drag) elite marathoners get at mar-athons around the world. On average, elite runners in the flat, relatively straight Berlin Marathon finish 81 seconds faster than they do at other races, while runners in New York City finish 83 seconds slower (in Chicago and Dubai, they finish 14 and 68 seconds faster, respectively). One un-heralded race is in the tiny Polish town of Debno, where, since 2000, elite runners have finished 79.2 seconds faster on average than they do on other courses. Who knows what might happen if top racers showed up for a sub-two attempt in Debno, whose course follows straight coun-try roads, and which comes in early April, when the average temp is just 42ºF?
Optimal Temperature for MarathonersWhen French researchers analyzed the finishing times of 1.8 million mar-
athoners over a 10-year period, they found that a race-day temp of 43.2°F
produced the quickest times overall. But faster runners, who generate more
heat, benefited from cooler temps, with the top one percent (green line
below) peaking at 38.9°F. Midpackers (red line) do best in the mid-40s.
The body is
a furnace,
converting
food energy
into motion and
heat. The higher
your VO2 max
(a measure of
aerobic fitness),
the hotter it burns.
At max effort,
elites generate
more than twice
as much heat
as the average
runner; that’s why
pros run better in
colder temps than
midpackers.
1 > IT WILL BE A COLD DAYIN MARCH (OR NOVEMBER).
-100
-80
-60
-40
-20
0
35 40 45 50
RACE DAY TEMPERATURE (DEGREES F)
SEC
ON
DS
LOS
T
38.9°42.8° 43.2° 45.4°
Top 1% Top 25% 50-75%Average of all finishers SOURCE: FRENCH NATIONAL INSTITUTE OF SPORT, EXPERTISE, AND PERFORMANCE
RACE-DAY TEMPERATURE (DEGREES FAHRENHEIT)
SEC
ON
DS
LOST
OPTIMAL PERFORMANCE
Average of all finishers Top 1% Top 25% 50%–75%
SOURCES: MAPMYRUN; GOOGLE EARTH; FRENCH NATIONAL INSTITUTE OF SPORT, EXPERTISE, AND PERFORMANCE NOVEMBER 2014 RUNNER’S WORLD 73
Comparing CoursesElevation profiles highlight the differences between historic
courses like Boston and New York City and the flat courses
where today’s top times are run. (Boston is a point-to-point
downhill course, so it’s ineligible for records as it can yield
ultrafast times, like in 2011 when there was a tailwind.)
RUNNING THE data
FOR AN INTERACTIVE VERSION
OF THIS STORY, GET THIS
MONTH’S ENHANCED EDITION
FROM APPLE OR AMAZON.
73
One reason marathoners are running faster is that road rac-ing is more lucrative. When the Sheikh of Dubai put up $1 mil-lion in prize money plus a $1 million world-record bonus in 2008, the Dubai Marathon in-stantly became one of the world’s fastest, despite its desert temps (average high in January, when the race is held, is 75ºF). In fact, prize money for road races more than doubled since 1998, while track racing purses have gotten smaller (see below). As a result, runners are increasingly heading straight to the marathon. But big
money can also draw the fastest runners away from the fastest courses, and the standard win-ner-takes-most prize structure favors cat-and-mouse tactics as runners race each other instead of the clock. When the Am-sterdam Marathon switched to time-based prizing in 1999, four different runners immediately smashed the course record by 90 seconds. The sub-two-hour solution? A big pot of money that runners can win no mat-ter where they race, and that is shared equally among all who break 2:00 in that event.
1 > HE’LL HAVEPAULA RADCLIFFE’SEFFICIENCY (ANDVERTICAL LEAP).
The most astounding marathon outlier of all time is Paula Radcliffe. Her 2003 world record of 2:15:25 is nearly three minutes faster than any other woman in history. Lucky for us, physiologist Andrew Jones began studying her when she was a teenager—his data yields clues into her VO2 max and running economy, and the prospect for a sub-two marathon.
VO2 max is a measure of how much oxygen you’re able to deliver to your muscles during exercise. Oxygen helps convert chemical energy from food into motion, so the higher your VO2 max, the longer and faster you can run. While training can raise your VO2 max, elite marathoners already have such high val-ues that it’s difficult to push them any high-er. Doping with EPO or blood transfusions is one way of boosting an already-high VO2 max—and it’s possible that cheating may have contributed to the drop in the marathon record, and could even be the “secret” that allows runners to approach sub-two in the
THE PERFECT RUNNERAs the map on page 77 shows, Kenyans and Ethiopians have dominated the marathon since 1999; in fact, of the 100 fastest marathoners in history, 59 are from Kenya and 31 are from neighboring Ethiopia. Is it genes or environment—nature or nurture—that is responsible for this overwhelming domination? The answer doesn’t actually matter when it comes to who will run the first sub-two marathon. The success of East African runners reveals key traits that the eventual record-setter will possess, wherever he happens to be born.
3 > THE PACEMAKERSWILL FORM A HUMAN WALL,SETTING THE STAGE FORA TIME TRIAL.
Records are now run in rabbit-ed time trials, not in strategic head-to-head races. The rea-son: Even on a still day, elites are moving so fast that air resis-tance slows them down. Wind tunnel studies have shown that tucking behind a runner at two-hour pace allows an elite to run roughly 100 seconds faster over 26 miles, which is why races like Berlin use up to six pacemakers
to shepherd leaders around the course. Pacemakers also ensure an even pace by reducing the en-ergy wasted by tactical strategies like surges. But very few pace-makers make it past the 20-mile mark, leaving the leaders alone when the going gets really tough. To attack the two-hour mark, top runners will need to work together, drafting off each other, almost to the finish.
4 > THE PAYDAY WILL BEMIND-BLOWING, BUT NOTTETHERED TO A SPECIFIC RACE.
$25,000,000
$20,000,000
$15,000,000
$10,000,000
$5,000,000
1998 2000 2002 2004 2006 2008 2010
ROAD RACING PRIZE MONEY
$2,500,000
$2,000,000
$1,500,000
$1,000,000
$500,000
1998 2000 2002 2004 2006 2008 2010
TRACK PRIZE MONEY
SOURCE: ASSOCIATION OF ROAD RACING STATISTICIANS
SOURCE: ASSOCIATION OF ROAD RACING STATISTICIANS
FRANKFURT 12
PARIS 3/17
LONDON 48/41
BERLIN 24/32
AMSTERDAM 2/31
HAMBURG 2 /10
ROME 1/4
VIENNA 2 /1
PRAGUE 1
MARRAKECH 2 /1
MILAN 1
TURIN 1/3
LINZ 1
SAN SEBASTIAN 6
REIMS 5
CARPI 1
UZHHOROD 1
EDINBURGH 1
MOSCOW 1
VENICE 1
ROTTERDAM 25/33EINDHOVEN 2
DUBAI 18
Location and Frequency of Top Results1984–1998 (•) vs. 1999–2013 (•)We examined top-20 marathon times worldwide for each of the 15 years
before and after 1998 (600 performances total) to see where fast races
were run. Before 1998, 44 cities cracked the top 20; after 1998, just 25
did. Los Angeles (below) made the list six times between 1984 and 1998,
and zero since, while Amsterdam (above) went from two fast results to 31.
CHICAGO 27/42
BOSTON 33/6NYC 11/3
LOS ANGELES 6
HOUSTON 1
SAN FRANCISCO 1
SACRAMENTO 1
TORONTO 1
MINNEAPOLIS 2
MONTREAL 1
TOKYO 24/8
FUKUOKA 18/12 LAKE BIWA 3/10
SEOUL 3/7
BEIJING 2 /3
GWANGU 10
OITA 8/1
CHUNCHEON 3
HIROSHIMA 5PORT ELIZABETH 5
STELLENBOSCH 2
DURBAN 2
SWAKOPMUND 1
AUCKLAND 3
BRISBANE 1
Europe/Northern Africa
North America Australia/ New Zealand
Southern Africa Asia
76 RUNNER’S WORLD NOVEMBER 2014
NOVEMBER 2014 RUNNER’S WORLD 77
KENYA 40/175
ETHIOPIA 23/53
TANZANIA 16
NAMIBIA 3
S. AFRICA 17/5
ERITREA 1
DJIBOUTI 7
FRANCE 1/4
UKRAINE 2
QATAR 1
PORTUGAL 19/1
ENGLAND 13POLAND 8NETHERLANDS 1
DENMARK 1
TURKEY 1
MOROCCO 5/15
SPAIN 16/13 ITALY 11/5
GERMANY 11SWITZERLAND 1
NORWAY 1
WALES 5BELGIUM 4
SCOTLAND 3RUSSIA 3
IRELAND 2
Origin and Number of Top Runners 1984–1998 (•) vs. 1999–2013 (•)Prior to 1998, runners from 32 countries hit the top 20. Post-1998, the
fleetest hailed from just 16 countries. Ethiopia and Kenya (below)
account for three-quarters of the top results set between 1999 and 2013,
while Mexico (right) went from 17 runners in the top tier to none. Running
world-class times now requires courses and runners to be nearly perfect.
USA 7/6
MEXICO 17
ECUADOR 1
ARGENTINA 1
BRAZIL 9/1
AUSTRALIA 13
NEW ZEALAND 1
S.KOREA13/3
JAPAN 27/14
RUNNING THE data
Europe/Northern Africa/Middle East
North and South America
Asia/PacificAfrica
78 RUNNER’S WORLD NOVEMBER 2014
Physiologists have shown that what you perceive as your phys-ical limits depends on what you believe is possible—change your beliefs and you can push your limits. Unlike horses, for exam-ple, human racers can compare themselves to everyone who has come before them and convince themselves that it’s possible to go a little farther or faster. Such a (potentially) record-breaking state of mind requires athletes to enter what psychologist Mihaly Csikszentmihalyi calls a “flow state” of deep focus and full im-mersion in a task mediated by brain chemicals like dopamine and endorphins. And as Steven Kotler points out in The Rise of Superman, among the most pow-erful ways of triggering these
brain chemicals is with group flow, when people are united in the pursuit of a difficult goal, like they are at the training camps in East Africa that have produced today’s top marathoners. Some observers believe the biggest difference between Kenyan and American runners right now is that every Kenyan runner truly believes, “One day will be my day.” It’s easier for a young run-ner to nurture that belief when he can train with, learn from, and share in the success of world-beaters. Whoever finally runs a sub-two-hour marathon will have to start with the belief that it’s possible, that he’s the one to do it, and that he won’t get there alone.
2 > HE’LL BE 5'6"AND A BUCK-TWENTYSOAKING WET.
Between 1990 (the first year in which data was available) and 2011, the average male marathoner ranked in the top 100 that year shrank by 1.3 inches and 7.5 pounds. Smaller runners have less weight to haul around, yes. But they’re also better at heat dissipation; thanks to greater skin surface area relative to their weight, they can sustain higher speeds (and thus, greater internal heat production) without overheating and having to slow down. Despite our sub-two runner’s short frame, he’ll also have disproportionately long legs that help him cover ground and unusually slender calves that require less en-ergy to swing than heavier limbs (see “He’ll Have Paula Radcliffe’s Efficiency,” page 74).
Shrinking AssetsRunners shed heat through their skin,
so bigger runners should have an
advantage, right? Indeed, a 6' 3" mara-
thoner can dissipate 32 percent more
heat than a 5' 3" athlete with the same
BMI. But heat generation rises faster in
bigger runners because mass increases
quicker than skin area. So at the same
effort, the 6' 3" guy ends up producing
42 percent more heat than his shorter
peer—and overheating sooner.
Between 1990 and 2011, there was a 1.3-inch reduction in the average elite
male marathoner’s height.
3 > HE’LL HAVE TOWERINGSELF-CONFIDENCE AND VERYFAST FRIENDS.
SOURCE: ASSOCIATION OF ROAD RACING STATISTICIANS80 RUNNER’S WORLD NOVEMBER 2014
THE DREAMThe road is so flat and straight, you can see them coming from a mile away. Six runners flow in arrowhead formation around the Canadian city of Saskatoon. The early November air is still and dry, the sky overcast, and the temperature hovers a bit above freezing, just as predicted.
All in their early 20s, they’ve been training together for this moment for years; only in the last month did their coach select which three will go for the record. The remaining three form the front of the arrowhead, blocking the wind and enduring the mental effort of controlling the pace. Should one of them cross the finish line in two hours—or faster—all six will share equally in the $50 million jackpot promised by the heirs to the Hoka One One fortune. The pot of money is up for grabs, for any runner, anywhere in the world. The chase is on.
So, will they make it? And what year is this? We’ve cut the distance to the sub-two marathon in half since 1998, but it will get progressively harder to trim the remaining seconds. Still, the physiologists tell us that it’s not impossible, meaning it is possible. I’m saying the year is...2075—and they make it.
5 > HE’LL BE IN HIS EARLYTWENTIE S—AND FEARLESS.
When 21-year-old Sammy Wanjiru surged to an early lead in the sweltering heat of the 2008 Beijing Olympic Mar-athon, the RW live blog noted: “Crazy pace. If someone can maintain this, it’s a miracle.” He won by 44 seconds, clocking a 2:06:32—a time observers had thought impos-sible in temperatures that topped 84ºF. That performance changed perceptions of the marathon. Before 2008, it was considered an older runner’s event, one attempted by those in their late 20s or early 30s after honing their skills on the track, and the distance was treated with respect, even fear. After the 2008 Games, however, younger runners began skipping the track in favor of 26.2 (this priority shift also corresponded to changes in prize money; see “The Payday Will Be Mind-Blowing,” page 74) and—call it the Wanjiru Effect—they ran hard from the gun. Wanjiru died in 2011, at age 24, in a drunken fall from a balcony. We’ll never know how fast he could have become, but we will have a chance to watch the progression of those he inspired, like 18-year-old Ethiopian Tsegaye Mekonnen, who ran 2:04:32 earlier this year in his marathon debut, after ripping through the first half in just 1:01:39. Remember that name.
Getting Younger—and FasterSince Sammy Wanjiru’s remarkable run in the 2008
Olympics, the average age of the top 100 marathoners
has dropped more than a year. Runners are more ag-
gressive, too: Halfway splits by winners of the Chicago,
London, and Berlin marathons have sped up by more
than a minute over the same period, resulting in faster
finishing times. Wanjiru may have sparked a revolution.
RUNNING THE data
‘01
‘00
‘02
‘03
‘04
‘05
‘06
‘07
‘08
29.2
28.9
29.0
28.9
29.0
30.1
28.8
28.9
28.7
‘10
‘11
‘12
‘13
27.9
27.3
27.9
27.7
28.0
2 1:03:41
1:03:50
1:02:59
1:03:18
1:02:59
1:03:27
1:03:11
1:04:00
1:02:15
1:01:47
1:02:47
1:02:27
1:02:26
1:01:41
Post–SammyWanjiru Era
’00
’01
’02
’03
’04
’05
’06
’07
’08
’09
’10
’11
’12
’13 Of top 100 marathoners for that year Of Chicago, London, and Berlin marathons
AVERAGE AGE AVERAGE HALFWAY SPLIT OF WINNERS
Like any runner, I can
run
into trouble.
That’s why I wear Road ID.
Check out Dean and the rest of Team Road ID at www.RoadID.com/Team
Dean Karnazes
Ultramarathoner
www.RoadID.comToll Free 1-800-345-6336
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Smoked- Salmon Grilled
Cheese, recipe on page 89
SANDWICHES
Collard Turkey Wrap, recipe on
page 89
Stack up the right bread, condiments, and fillings, and this lunchtime
staple becomes a nutrient-dense, delicious meal for hungry runners.
Here’s how to construct a great one, from the plate up.
BY MATTHEW KADEY, M.S., R.D.PHOTOGRAPHS BY TRAVIS RATHBONE
the ravenous runner
NOVEMBER 2014 RUNNER’S WORLD 83
Sprouted Instead of
grinding the grains used
to make these loaves into
flour, producers sprout
them, which results in
higher levels of protein.
Bread Winner Ezekiel
4:9 Sprouted Whole Grain
Bread
Gluten-Free “Look for an
ingredient list with whole
grains like quinoa, millet,
or sorghum,” Marrs says.
Bread Winner Manna
Organics Gluten Free
Ancient Grains
Whole Grain Breads,
wraps, and pitas labeled
“whole grain” include the
germ and bran of the grain
used to make the bread,
which are the components
that provide the most
nutrients and fiber. Look
for “100% whole wheat”
on the package, or for
whole-grain flour atop the
list of ingredients.
Bread Winner Nature’s
Own 100% Whole Grain
High Fiber These loaves
are stacked with a fiber
surplus from ingredients
like bran, flax, and inulin.
By helping to shave down
cholesterol numbers and
keep stomach pudge
at bay, a high-fiber diet
has been shown to slash
heart-disease risk. Just be
sure the fiber-rich add-ins
enhance already high-fiber
whole-grain bread.
Bread Winner Arnold
Double Fiber
Organic Marrs suggests
splurging on breads baked
with certified organic
whole grains, particularly
organic whole wheat, as
a way to limit possible
pesticide exposure.
Bread Winner Rudi’s
Organic Bakery 100%
Whole Wheat
Rye Compounds created
when rye’s fiber ferments
in your digestive tract
may help with satiety. But
watch out for impostors:
“You want the first ingredi-
ent to be whole rye flour or
rye meal,” says Marrs.
Bread Winner
Mestemacher Natural
Whole Rye Bread
Just as a solid mileage base helps your running, the right bread is the bedrock of every great sandwich. “A good bread choice can supply runners with the whole grains, B vitamins, and fiber needed for better performance,” says Cara A. Marrs, R.D., a sports dietitian and runner. Here’s how to bag the best loaf.
Sourdough A Canadian
study showed that sour-
dough bread causes less
of a blood-sugar spike
than white or whole-wheat
bread. “This can give you
more sustained energy
levels and lower the risk
for diabetes,” says Marrs.
Typically, bakers use white
flour to make sourdough
bread, but some shops sell
loaves made with whole-
wheat, spelt, or rye flour.
Bread Winner Berlin
Natural Bakery Sourdough
Spelt
Great White Most days, it’s best to avoid white bread: Its processed carbs spike
your blood sugar, and it won’t keep you feeling sated for as long as a more fibrous
bread would. But if you’re yearning for a crusty white roll, have it—just save it for
after a long run, when your body can use the fast-working carbs to help with muscle
recovery. After all, isn’t the chance to occasionally indulge part of why you run?
the foundation
Easy-Bake Sandwich Bread
This recipe from Chef Ryan Scott,
host of The Live Well Network’s
Food Rush and owner of Mason
and Market & Rye in San Francisco,
proves that baking a loaf without a
bread machine doesn’t need to be
an all-day ordeal. Once you get the
hang of this recipe, experiment with
using a higher proportion of whole-
wheat flour, or try other whole-
grain flours like spelt or Kamut.
INGREDIENTS 1 3⁄4 cups warm whole milk
1 Tbsp. active dry yeast
2¼ cups whole-wheat flour
2¼ cups all-purpose flour
½ cup wheat bran, wheat flakes,
or rye flakes
3 Tbsp. unsalted butter, melted
and cooled
1 Tbsp. honey
1 Tbsp. molasses
1 Tbsp. salt
Directions In the bowl of a stand
mixer or in a large bowl, whisk
together the milk and yeast until
frothy. Set aside for 5 minutes.
In a separate bowl, combine the
whole-wheat flour, all-purpose flour,
and wheat bran.
Add the butter, honey, molasses,
and salt to the yeast mixture and,
with the paddle attachment or by
hand, mix just until combined.
Add the dry ingredients to the
wet mixture and mix for 12 minutes
on low, stopping once to scrape
down the bowl, until a rough ball
forms. If mixing by hand, knead on a
floured work surface for 15 minutes.
Lightly grease a large bowl. Add
the dough, and turn the dough ball
to coat. Let the dough rest, covered,
at room temperature until doubled
in size, approximately 40 minutes.
Preheat oven to 350ºF. Lightly
grease and flour a 9" x 5" loaf pan.
Add some wheat bran or flakes to
coat the pan, if desired.
Place dough on a floured work
surface, roll into an oblong ball,
and place in the loaf pan. Let rest,
covered, for 10 minutes.
Bake on a lower rack for 20 min-
utes. Rotate and bake another 20
to 25 minutes, until golden brown.
Cool for 10 minutes, then turn out
onto a rack to cool completely.
84 RUNNER’S WORLD NOVEMBER 2014
Meats Sandwiches enjoy such popularity partially because they’re quick and easy to assemble, especially when using packaged, precooked meat. While deli meat has a bad reputation—thanks, bolo-gna!—some health-conscious choices to fill out your sand-wiches do exist behind the meat counter. These options are a cut above the rest.
Black Forest Ham With a stellar
protein-to-fat ratio of 10:1, this
cold cut often contains less
sodium and sugar than smoked
or honey hams.
Canadian Bacon This lean cut of
pork contains only a third of the
calories and less than a sixth of
the fat of traditional bacon.
Rotisserie Chicken It may not
be cut and packaged, but the
only work on your end is to pull
the juicy, seasoned meat off the
bones. To slash calories, toss
the skin.
Roast Beef This deli cut boasts
energy-boosting iron and only
about a gram of fat per ounce.
Smoked Salmon This velvety
fish is a good source of protein
and omega-3 fats, which may
help tame muscle soreness after
working out. It tastes great on
rye bread.
Turkey Breast Nearly fat-free,
slices of turkey breast are almost
pure protein.
Vegetarian You don’t need meat to make a hearty sandwich. For a stomach-filling vegetarian meal, load your bread with one of these standouts.
Halloumi Made from sheep’s
and goat’s milk, this lower-fat
cheese from Cyprus is firm and a
bit salty. Because it doesn’t melt
when grilled or pan-fried, it’s a
great meat replacement.
Portobello Mushrooms These
steaks of the vegetable world
add meaty bite to sandwiches.
Snap off the stems, then roast
or grill the caps until tender. A
mere 42 calories for each sliced
cap will help keep you at your
racing weight.
Smoked Tofu In addition to the
smoky flavor, this has a meatier
texture than regular tofu. It’s also
rich in protein.
Tempeh Gleaned from fer-
mented soybeans, tempeh likely
provides beneficial bacteria for
improved digestive health. You
can find the firm, chewy product
in various flavors. Heat the flat,
rectangular pieces in a skillet or
on a grill.
Chemical Warfare Processed deli meats typically contain ni-
trites and nitrates (chemicals added to improve flavor and shelf
life), but high intake of these has been linked to cancer, heart
disease, and diabetes. Look for brands that eschew added
nitrites or nitrates (like Applegate or Hormel Natural Choice), or
ask for fresh-roasted or organic options at the meat counter.
Deli Cut To make tastier sandwiches and sidestep preserva-
tives, swap grocery store cold cuts for slices of home-cooked
meats like roasted chicken thighs, whole turkey breasts, or
marinated and grilled steaks. Or go upscale with higher-quality
cured meats such as prosciutto or soppressata—both have
such intense flavor that you’ll only need a small amount to
make a sandwich pop.
the fillings
Salads Egg, tuna, and chicken salad sandwiches tend to be loaded with fatty mayonnaise and, thus, delicious. However, you can prepare these fillings in a lighter, healthier way without sacrificing flavor. Here’s how.
Start with: 1⁄2 cup plain low-fat Greek
yogurt
1⁄4 cup chopped parsley
1 sliced celery stalk
2 sliced scallions
Juice of 1⁄2 lemon
1⁄2 tsp. curry powder
Salt and pepper to taste
Then mix in one of these: 6 chopped hard-boiled eggs
1⁄2 pound chopped rotisserie
chicken
2 (6-ounce) cans white tuna
2 (6-ounce) cans sockeye or
pink salmon
1 (14-ounce) can navy beans,
lightly mashed
Then add some flavor and texture boosters:
With BeansAnchovy paste
Chopped sun-dried tomatoes
With ChickenChopped grapes
Dried cranberries
Sunflower seeds
With EggsSmoked paprika
Sriracha or Korean red
pepper paste
Chopped dill pickle
With Tuna or SalmonDiced avocado
Prepared horseradish
FO
OD
ST
YL
ING
BY
CH
RIS
LA
NIE
R
Ocean Breeze
For a hit of umami—a
Japanese term for savory
goodness—ultramara-
thoner Dean Karnazes
sometimes swaps out
bread for rolled sheets of
nori (the edible seaweed
used in sushi) as a trans-
port vehicle for his
salmon salads. He prefers
Wild Planet fish products
for the company’s
attention to sustainability,
great taste, and more
nutrient-rich catches.
Toppings For a more dynamic sand-wich, think beyond lettuce and tomato. Pile on some of these fruits and veggies for new flavors, textures, and nutritional windfalls.
Baby Kale It tastes less bitter
than regular kale, and the leaves
can be eaten whole.
Fruit Pineapple rings, sliced
mango, orange segments,
grated apple, and sliced figs add
sweetness along with must-have
nutrients like vitamin C.
Grated Celery Root Also called
celeriac, this root vegetable
tastes like a mix of parsley and
celery. It boasts bone-building
vitamin K.
Kimchi This Korean hot-and-sour
fermented veggie mix provides
plenty of gut-friendly probiotic
bacteria.
Microgreens The flavor-packed
baby versions of vegetables like
peas, radishes, cabbage, and
broccoli are actually richer in
antioxidants and key nutrients
like vitamin C and vitamin E than
their grown-up brethren. Look
for them at specialty stores or
farmers’ markets.
Pickled Veggies These give
sandwiches a vinegary snap.
Simmer 1 cup water, 1 cup
distilled white vinegar, 1⁄3 cup
sugar, and 2 teaspoons salt in a
saucepan until the sugar and salt
have dissolved. Place thinly sliced
radishes, carrots, cabbage, red
onion, or cucumber in a jar and
top with vinegar mixture. Cover
and refrigerate at least two
hours, preferably overnight.
Cheeses Yes, cheese adds calories to sandwiches, but it also pumps up the taste—and it has some nutritional benefits. “Think of cheese as a way to add some bone-building calcium and muscle-friendly protein to your sandwiches,” says Emily Edison, M.S., R.D., owner of Momentum Nutri-tion and Fitness in Seattle. She says the key is portion control (typically, no more than an ounce per sandwich) and choosing wisely. Here, some options, listed from best to worst:
Goat Cheese Look for a brand
made with grass-fed goat’s milk
for a cheese that’s rich in heart-
healthy omega-3 fats. And “softer
cheeses like goat, herb chevre,
and fresh mozzarella tend to have
fewer calories because of their
additional water,” Edison says.
Funky Cheese A love for stinky
cheese could be one reason why
the hearts of the French beat
strong. The ripening process
involved in making cheeses like
Roquefort, blue, or Camembert
elevates levels of cholesterol-
lowering and anti-inflammatory
compounds that could help
guard against heart disease.
“Their strong flavors also mean
you’ll likely be satisfied with less,”
Edison says.
Provolone or Swiss Slices of
these supermarket stalwarts
taste great, and the fat they
contain can help make your
sandwich seem more filling.
Aged Cheddar This cheese
intensifies over time, so use ched-
dar that has been aged at least
four years for the sharpest flavor.
Feta Even full-fat versions of this
salty cheese have reasonable fat
numbers. Eat it after a sweaty run
to replenish your sodium.
American Cheese Slices This
heavily processed cheese lacks
naturally occurring nutrients and
contains more chemicals than
other cheeses.
Mascarpone Edison advises
against cream-based cheeses like
mascarpone or Saint-André due
to their heavy caloric toll. Save it
for splurges.
NOVEMBER 2014 RUNNER’S WORLD 85
86 RUNNER’S WORLD NOVEMBER 2014
Beer Mustard 1⁄2 cup dark beer
1⁄3 cup balsamic vinegar
1⁄4 cup yellow mustard seeds
3 Tbsp. black mustard seeds
3 Tbsp. yellow mustard
powder
1 Tbsp. honey
1⁄2 tsp. ground allspice
1⁄2 tsp. sea salt
1⁄4 tsp. black pepper
Directions Combine ingredients
in a glass jar, secure lid, and let
sit at room temperature for 24
hours. Use a food processor or
blender to process into a coarse
mixture. Store chilled for up to
one month.
Beet Horseradish Sauce 1 medium beet (about
4 ounces)
1⁄3 cup peeled and grated
horseradish root (wear
gloves to grate)
2 Tbsp. + 2 tsp. cider vinegar
1⁄2 Tbsp. sugar
1⁄4 tsp. salt
Directions Preheat oven to
425ºF. Wrap the beet in foil.
Bake until very tender (about one
hour). Remove beet from oven,
let cool slightly, and then peel
by rubbing with a paper towel.
Cut into quarters and transfer
to a food processor along with
horseradish, vinegar, sugar, salt,
and 1 tablespoon water. Blend
until just slightly chunky. Chill for
up to two weeks.
Chipotle Avocado Sauce 1 medium avocado
1⁄4 cup plain low-fat yogurt
1⁄2 to 1 chipotle chile pepper
in adobo sauce
Juice of 1⁄2 lime
1⁄4 tsp. salt
Directions Blend together the
ingredients in a food processor or
blender until smooth. Refrigerate
and use within three days.
Carrot Apricot Spread 3⁄4 cup carrot juice
2 medium carrots, peeled
and chopped
1⁄2 cup unsalted cashews
1⁄3 cup dried apricots
1 tsp. curry powder
1⁄4 tsp. salt
Directions Place all the ingredi-
ents in a food processor or blend-
er and blend until almost smooth.
Chill and use within five days.
Naturally
occurring nitrates
in beets
may boost exercise
performance.
Ditch the squeeze bottle: A swipe of these home-made spreads can elevate any sandwich from meh to memorable. And by crafting your own condiments, you’ll sidestep some of the sketchier ingredients (like corn syrup and preservatives) that you’ll often find in store-bought options.
the spreads
Creamy
avocado offers
artery-friendly
monounsaturated
fat.
Carrots
are jam-packed
with carotenoids,
antioxidants that
may improve
your mood.
Mustard
seeds
are a source of
the antioxidant
selenium.
Roasted-Garlic Tomato Mayo 1 head garlic
1 cup olive-oil mayonnaise
1⁄3 cup oil-packed sun-dried
tomatoes
Directions Preheat oven to
400ºF. Slice off 1⁄4 inch from the
top of garlic bulb so that most
of the cloves are exposed. Place
garlic on a piece of parchment
paper or aluminum foil and
drizzle with 1⁄2 teaspoon olive
oil. Wrap tightly and bake for
30 minutes. When cool enough
to handle, squeeze garlic pulp
into a food processor or blender
and blend with mayonnaise and
sun-dried tomatoes until smooth.
Chill and use within one week.
Sweet-and-Sour Peanut Sauce 1 cup unsalted roasted
peanuts
1⁄2 cup light coconut milk
1 Tbsp. less-sodium soy
sauce
1 Tbsp. honey
1 Tbsp. rice vinegar
1 Tbsp. Asian chile sauce,
such as sriracha
1 tsp. finely chopped fresh
ginger
Directions In a food processor,
blend ingredients together into a
slightly chunky mixture. Chill and
use within five days.
Tool of the Trade No offense to
the blender,
but no kitchen
gadget is bet-
ter at making
homemade
sandwich
spreads than
a food proces-
sor. We like
the Cuisinart
Prep 9 9-Cup
Food Pro-
cessor ($149;
cuisinart.com)
for its power-
ful motor and
versatility.
You can also
use it to shred
vegetables
and mix bread
dough.
Secrets of a Sandwich Pro
There’s more to making a great
sandwich than just slapping meat,
cheese, and mayo between two
slices of bread. Michael Ferraro,
executive chef and partner at
Delicatessen in New York City,
supplies his cheat sheet for the
winning formula.
SHOP AROUND A great sandwich
must have great bread. “If bread
is delicious on its own, it’ll make a
killer sandwich,” says Ferraro. He
suggests thinking beyond the su-
permarket bread aisle and sourcing
artisan options like airy ciabatta
rolls or sourdough loaves from local
bakers or farmers’ markets.
CHOOSE WISELY Sandwiches made
with sturdy ingredients like deli
meats can handle crusty breads like
baguettes, but use softer breads for
saucier sandwiches like egg or tuna
salad—the fillings can squish out the
sides if the bread is too crunchy.
TOAST IT Toasting bread adds depth
of flavor and acts as a moisture
barrier to help prevent soggy sand-
wiches. For sliced bread, use your
toaster; items like ciabatta rolls or
baguettes can be toasted using your
oven’s broiler.
STACK IT UP Slather condiments or
sauces on both the top and bottom
slices for a more even distribution
of flavor. From the bottom up, start
with the most durable items like
proteins, then add cheese, then your
fruits and/or veggies.
MIX AND MATCH No sandwich should
be one-dimensional. The best cre-
ations will hit different flavor points
(salty, sweet, sour, spicy) and deliver
textural contrasts, like crunchy slaw
with soft slices of roasted chicken
and saucy mayo.
SLICE RIGHT To keep a well-made
sandwich together when slicing, use
bamboo skewers to hold the sides in
place and employ a sharp serrated
knife to cut it down the middle.
Sulfur
compounds
in garlic have
been shown to
help shave down
cholesterol
numbers.
Among nuts,
peanuts are a
leading source of
protein.
NOVEMBER 2014 RUNNER’S WORLD 87
1 small zucchini, cut lengthwise into 4
slices
2 portobello mushrooms, stems removed
1 small yellow bell pepper, quartered
1 Tbsp. + 1 tsp. olive oil
Salt and pepper
1 cup baby kale or baby spinach
1 tsp. lemon juice
1⁄4 cup Chipotle Avocado Sauce
4 slices firm whole-grain bread
Directions Preheat oven to 400°F. Toss
zucchini, mushrooms, and pepper with
1 tablespoon olive oil. Arrange vegetables
on a baking sheet and sprinkle with salt and
pepper. Roast 10 minutes, turn vegetables
over, and roast until tender and brown in
spots, about 15 minutes more, removing
the recipes
vegetables as they finish. Toss kale or spinach
with olive oil, lemon juice, and a pinch of
salt. Spread avocado sauce on four slices of
bread and top two of the slices with roasted
vegetables, greens, and remaining bread,
avocado-sauce side down. Serves 2.
Roasted-Veggie Sandwich
Smoked-Salmon Grilled Cheese
4 slices rye bread
1 Tbsp. Beer Mustard
or other grainy mus-
tard
4 ounces smoked
salmon
1⁄3 cup Pickled Radish or
other pickled
vegetable
1 cup arugula
1 1⁄2 ounces soft goat
cheese or cream
cheese, softened
1 Tbsp. unsalted butter,
room temperature
Directions Heat a skillet
over medium heat. Spread
an equal amount of mus-
tard on two slices of bread.
Top with equal amounts
of salmon, pickled radish,
and arugula. Spread an
equal amount of goat or
cream cheese on remain-
ing bread and place on
top of the salmon, cheese
side down; squish slightly.
Melt butter in the pan and
place sandwiches in the
skillet. Cook until toasted,
about 2 minutes per side.
Serves 2.
Grilled Chocolate Banana Sandwich
2 Tbsp. almond butter
4 slices whole-grain
bread
1 ounce dark choco-
late, chopped
1 small banana, sliced
Pinch of coarse salt
1 Tbsp. unsalted butter
Directions Spread almond
butter on two slices of
bread and top with equal
amounts of chocolate,
banana, and a sprinkle
of coarse salt. Top with
remaining bread slices and
press down to compress.
Heat butter in a skillet
over medium heat. Place
sandwiches in pan and
heat until bread is golden
brown and chocolate has
melted, about 2 minutes
per side. Serves 2.
Hawaiian Pizza Sandwich
1⁄4 cup Roasted-Garlic
Tomato Mayo
4 slices whole-grain
bread
4 ounces prosciutto
2 slices part-skim moz-
zarella, Swiss cheese,
or provolone
1 8-ounce can sliced
pineapple rings,
drained, or 4 thinly
sliced fresh pineapple
rings
1 cup arugula
1 tsp. extra-virgin olive
oil
1 tsp. red-wine vinegar
Pinch of salt
Directions Spread 1 table-
spoon tomato mayo sauce
on one side of each of the
bread slices and top two of
them with equal amounts
of prosciutto, 1 slice
cheese, and 1 pineapple
ring. Toss arugula with oil,
vinegar, and a pinch of salt.
Top pineapple rings with
arugula and remaining
bread slices, mayo side
down. Serves 2.
Collard Turkey Wrap
4 large collard leaves
1⁄3 cup Carrot Apricot
Spread
4 ounces turkey deli
meat
1⁄2 cup sliced roasted
red pepper
1 cup microgreens or
sprouts
Directions Cut off the
firm white stalks from
the collards and then use
a sharp knife to fillet off
the thickest parts of the
remaining stalks that run
down the leaves. Place
two collards head to foot
(stalks at opposite ends)
and partially overlap the
leaves. Spread half the car-
rot sauce near the bottom
third of the leaves, then
top with half of each of the
turkey, roasted pepper,
and microgreens. Tightly
roll the leaves beginning
from the bottom, tucking
in the sides as you go. Cut
in half on a bias to serve.
Repeat with remaining
ingredients. Serves 2.
Orange Beef Sandwich
1⁄4 cup Beet Horseradish
Sauce
4 slices firm whole-
grain bread
4 ounces sliced roast
beef
2 ounces blue, gorgon-
zola, or Roquefort
cheese
1 small orange, peeled
and cut into seg-
ments
1 cup baby kale or
baby spinach
1 tsp. extra-virgin olive
oil
1 tsp. balsamic vinegar
Pinch of salt
Directions Spread 1 table-
spoon beet horseradish
sauce on one side of each
of the bread slices and
top two of them with an
equal amount of roast
beef, cheese, and orange
segments. Toss baby kale
or spinach with oil, vinegar,
and a pinch of salt. Top
the orange segments with
greens and the remaining
bread, beet sauce down.
Serves 2.
Thai Chicken Sandwich
1 cup chopped cucum-
ber
1 small carrot, grated
1 scallion, thinly sliced
2 Tbsp. chopped fresh
mint
Juice of 1⁄2 lime
1 tsp. sesame oil
Pinch of salt
1⁄2 cup Sweet-and-Sour
Peanut Sauce
4 whole-wheat pitas
2 cups shredded
cooked chicken
Directions Toss togeth-
er cucumber, carrot,
scallion, mint, lime juice,
sesame oil, and a pinch
of salt. Spread peanut
sauce inside the pitas and
fill them with an equal
amount of the chicken and
the cucumber mixture.
Serves 4.
(Tri)ed & True Fried Egg Sandwich
Rebeccah Wassner, three-time win-
ner of the New York City Triathlon,
turns to these savory open-faced
sandwiches after multi-hour morn-
ing training sessions. Vary it to your
tastes: Replace spinach with pep-
pery arugula. Use burrata cheese
for a luxurious touch. Or make it
dinner-worthy by adding bacon.
INGREDIENTS2 1⁄2 tsp. olive oil
5 ounces spinach
Sea salt and black pepper
2 large eggs
1 medium tomato, sliced
2 ounces sliced fresh
mozzarella cheese
2 slices whole-grain bread,
toasted
Hot sauce or spicy ketchup
Directions Heat a large skillet over
medium-high heat for 1 minute.
Add 1⁄2 teaspoon olive oil, spinach,
and a pinch of sea salt. Cover and
cook until the spinach wilts, about 2
minutes. Transfer to a paper-
towel lined plate. Discard liquid
from the pan. Heat remaining oil in
pan. Crack eggs into pan, sprinkle
with a pinch of sea salt and a grind
of fresh black pepper. Cook for
1 minute, then cover the pan and
cook until the whites are set, 1 to 3
minutes. Layer half of each of the
spinach, tomato, and mozzarella,
plus one fried egg on each piece of
toast. Drizzle with hot sauce or spicy
ketchup. Serves 1.
Hungry for more? Visit runnersworld.com/
sandwiches for nutrition information, more recipes,
and more sandwich-building tips.
NOVEMBER 2014 RUNNER’S WORLD 89
90 RUNNER’S WORLD NOVEMBER 2014
rise
of the
BY JEFF DENGATE PHOTOGRAPHS BY REED YOUNG
Punch up the incline on the Landice Executive L8—it tracks your vertical feet and compares it to trips up monuments like the Empire State Building.
NOVEMBER 2014 RUNNER’S WORLD 91
machinesSometimes, the best runs go nowhere at all. Treadmills can save the day (and your sanity) when the weather is bad, the sitter (or spouse) is out, or you gotta nail a super-specific workout in a tight time frame. They don’t come cheap—you’ll drop at least $1,000 for a reliable machine (learn why on page 93)—but the current crop of �’mills is loaded with entertainment options and programs that make it well worth the investment. We tested 20 of the newest models; the eight that rose to the top will suit just about any training goal or lifestyle demand.
92 RUNNER’S WORLD NOVEMBER 2014
Samsara Fitness TrueForm Runner$5,995The shape of the
deck—a shallow
arc—requires your
glutes, hams, and
calves to drive the
belt. Good form is
a must: Overstride
and you’ll exert too
much energy trying
to pull the belt back.
It took testers a
while to consistently
hit the right spot on
the arc to maintain a
steady pace.
samsarafitness.com
Woodway Curve
$5,950The arc on this
deck is steeper
than the TrueForm
Runner’s. A more
pronounced arc
allows for quicker
acceleration, which
makes the Curve
great for intervals,
but increases the
challenge of main-
taining a steady,
aerobic pace. Again,
form is key—if you
lean too far forward
or overstride, the
belt will speed up.
woodway.com
Octane Fitness Zero Runner $3,299The Zero Runner is
part elliptical, part
treadmill. Designed
to eliminate impact
shock, the “legs” al-
low for greater free-
dom of movement in
the hips and knees
than you get on a
traditional elliptical.
“It feels like you’re
operating a robot,”
says Caitlin Gid-
dings of Emmaus,
Pennsylvania, “but
it’s very smooth.”
zerorunner.com
THE GOOD With this
machine, you’ll be
challenged to dial up
your game—for real.
Its “landmark” mode
tracks the number of
vertical feet you run,
and converts it into
the number of trips up
famous monuments
like the Empire State
Building (1,472 feet
equals one trip),
the Eiffel Tower in
Paris (1,063 feet),
and Seattle’s Space
Needle (605 feet).
Tester Derek Call,
RW’s junior video pro-
ducer, adds: “I love
You’re training to race up
Mt. Washington.LANDICE EXECUTIVE L8
$5,895
that you can change
workouts in the mid-
dle of a run without
completely starting
over—it kept my time
and mileage when I
changed programs.”
THE GRIPE No matter
what speed they ran,
testers reported that
the console shook
(which was really
more annoying than
disruptive).
SIZE: 35" W x 83" L x 61" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 10
BUY: landice.com
DIY MomentumThese three human-powered machines have their pros and cons.
THE GOOD The T5
remembers your
preferred settings
for a quick start at
any time. With just
the push of a button,
you’ll be back at the
speed and incline
you were at before
the kids’ demand for
chocolate milk came
in. When you do make
adjustments, the
panel reacts quickly
to the touch. “It was a
great ride,” says David
Graf, RW’s senior
multimedia producer.
“Cushioned without
feeling mushy, the
You hop off for pit stops…
or random kid requests.
LIFE FITNESS T5 TRACK+$4,399
machine has a stable,
supportive surface.”
THE GRIPE Some
runners also reported
that they often hit the
heart-rate handles
that extend down
from the console.
“The handles took up
your running space,”
says Graf. “I like to
run with my arms low,
and I frequently hit
them with my hands.”
SIZE: 32" W x 80" L x 60" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 16
BUY: shop.lifefitness.com
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NOVEMBER 2014 RUNNER’S WORLD 93
THE GOOD By regis-
tering each step
based on strain on
the motor, this model
counts strides. Testers
praised the deck
and belt for its solid
feel—not too hard,
not too bouncy. They
also gave props to the
safety feature that
stops the treadmill
if it senses you’re no
longer on the belt.
Pair the console with
an iPad for additional
displays like profile
or track views, plus
metrics like elevation
change and average
heart rate. Just down-
load the Train & Trac
App, which syncs with
the Bluetooth console
and the LifeSpan
Club, which lets you
set goals and track
your progress.
THE GRIPE There’s no
changing the display
fields—what you
see is what you get
(unless you pair the
console with an iPad).
Plus, distance is dis-
played only to a tenth
of a mile, rather than
to the hundredth, not
so great when you’re
trying to bang out
those quarter-mile
repeats.
SIZE: 37" W x 80" L x 61" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 34
BUY: lifespanfitness.com
If you like tracking your healthy habits,
the LifeSpan TR7000i counts one
more variable for you: your strides.
You’re Fitbit-obsessed.
LIFESPAN TR7000i $3,499
If you want a quality indoor ride, be prepared to shell out the big bucks. “When you spend less than $500, or even $1,000, you’re really just buying a disposable tread-mill,” says Jon Stevenson, the co-owner of Treadmill Doc-tor, who has spent 30 years installing and repairing� ’mills for individuals, gyms, and hotels worldwide. “If you use it consistently, you’ll be lucky to get a year out of it.” Shop in the $1,000 to $2,000 range, he says, and you get quality or features; drop more than $2K, and you get both. Here’s why the budget models aren’t worth your Benjamins.
Weak motors Underpowered
motors in cheap ’mills ($500 or
less) must work at max capac-
ity, which means they end up
burning off insulation on internal
wiring (the resulting smell signals
imminent machine death). Mod-
els in the $1000 to $2000 range
use larger motors that rarely fail.
Poor wiring Wear and tear over
time forces the motor to work
harder, and cheaper electrical
components including the wiring
can’t handle the increased load.
Again with the death smell.
Plastic parts Incline motors
on budget models use smaller,
plastic gears, which wear out—if
you enjoy simulating hills, expect
a cheap buy to last a year or two.
Conversely, the steel gears in
spendier treadmills almost never
fail, and their larger size produces
faster incline adjustments.
Bad timing Quality processors
sense the resistance you put
on the belt and compensate
quickly for it, creating a smooth
ride. Lower-end processors are
sluggish—there’s a lag before the
belt adapts—so you feel more
jerks and surges.
Stiff pieces Higher-priced
machines use rollers with steel
bearing cups on the ends that
resist wear. Their lesser cousins
tend to use plastic cups that
degrade from all the spinning, or
simply seize up. —Kelly Bastone
THE GOOD The 4Front is
a tank—its belt even
resembles a cater-
pillar track found on
heavy-duty vehicles.
Testers say its surface
is the best of any
machine; it feels like
you’re out on the road.
“I didn’t realize how
weird and unnatural
other treadmills felt
until I used this one,”
says Mark Remy, RW’s
editor at large. “It isn’t
You’re looking to blow your bonus
(or you own your own gym).WOODWAY 4FRONT
$11,135
a treadmill—it’s an
indoor road-running
simulator.”
THE GRIPE It costs a
small fortune. But if
your neighborhood
health club owns one,
it’s worth the cost of
membership.
SIZE: 35" W x 72" L x 64" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 10
BUY: woodway.com
The Trouble with (Cheap) Treadmills
94 RUNNER’S WORLD NOVEMBER 2014 94 RUNNER’S WORLD NOVEMBER 2014
THE GOOD “A simple
machine that gets
you started fast—it
doesn’t ask a lot of
questions initially,”
says tester Brian Dalek
of Emmaus, Penn-
sylvania. The slim,
space-saving PS800
sports an advanced
feature called “heart-
rate cruise control”
that helps runners
stay within a target
effort level. Once you
set your goal heart
rate, the machine
adjusts the speed and
incline to keep you
running in that zone.
You don’t do speed
(not the superfast kind, anyway).
TRUE FITNESS PS800$3,999
THE GRIPE Options
are buried deep
within menus, so
navigation using
the buttons was
complex and con-
fusing. Additionally,
the max speed
for the quick keys
is 8 mph, so our
fastest runners
didn’t like this
machine for doing
intervals.
SIZE: 32" W x 79" L x 54" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 22
BUY: shop.truefitness.com
HOW DOES TREADMILL RUNNING AFFECT MY SHOES?“A treadmill is generally gentler on shoes” than the road is, says Runner’s World shoe guru Martyn R. Shorten, Ph.D. “The surface is less abrasive, so the outsole lasts longer, and the added cushioning reduces the compac-tion rate of the shoe’s cushioning. The only potential negative is that because steps are more consistent, wear may be more focused in particular areas. For treadmill running, I generally suggest people use shoes with flat or ‘low-profile’ outsoles—there’s no need for aggressive traction on a smooth, consistent surface.”
THE GOOD “Sleek” is
the word we heard
most about this ma-
chine’s console. The
button labels change
logically according
to menu options,
so there’s limited
“button clutter” and
plenty of eye-catching
empty space that
serves to make the
machine approach-
able to novices. Our
testers also liked the
machine’s downhill
capability, which goes
to –2 percent, and the
selection of work-
out programs that
You like to settle in and
stay on pace.PRECOR TRM 445
$5,999
focused on specific
body parts like glutes.
THE GRIPE The paddle
controls made it easy
to make incremental
changes to speed and
incline, but not for
big jumps in either.
“It took a long time
to adjust the speed,
which wouldn’t be
good for intervals,”
says Jeff Dengate,
RW Gear Guy.
SIZE: 34" W x 79" L x 60" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 23
BUY: precor.com
NOVEMBER 2014 RUNNER’S WORLD 95NOVEMBER 2014 RUNNER’S WORLD 95
THE GOOD Wish you
were running in Paris?
Big Sur? Any location
that’s been captured
by Google Street
View is accessible
on this seven-inch
touchscreen display
via the machine’s iFit
technology. Just draw
your route virtually
anywhere in the world
or select a predrawn
route, and watch the
scenery change with
every step. Bonus:
The 1750’s incline au-
tomatically adjusts to
match that real-world
terrain. Tester Caitlin
Giddings of Emmaus
adds: “The one-touch
You dream of racing in
(fill in the blank). NORDICTRACK
COMMERCIAL 1750 $2,499
speed and incline
controls—where I can
just hit the number
that corresponds to
how fast or how high
I want to be—were
convenient for getting
started.”
THE GRIPE Adjustments
to speed and incline
were smooth, but
testers found the +
and – buttons to be
“sticky,” requiring a
few jabs to fine-tune
their settings.
SIZE: 34" W x 72" L x 57" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 38
BUY: nordictrack.com
THE GOOD The entry-
level Pro 2000
delivers more than
most similarly priced
treadmills. Testers
liked how quickly and
smoothly it changed
speed and incline—
getting the machine
whirring as fast as
12 mph takes just one
finger tap. “Plus, it
shows mileage to the
thousandths place,”
says RW senior editor
Meghan Loftus. “So
if you’re really anal,
that’s pretty nice.”
THE GRIPE Quibbles
were minor : The
display is unnecessar-
ily busy, and it shows
only speed, not pace,
which runners are
more accustomed to
seeing. Loftus liked
that it had speakers,
but says, “It was hard
to hear podcasts over
the fan and belt.”
SIZE: 36" W x 80" L x 63" H
MAXIMUM SPEED: 12 mph
MAXIMUM INCLINE: 15%
PROGRAMS: 32
BUY: proform.com
You’re on a budget.
PRO-FORM PRO 2000 $1,299
Sure, it’s pricey, but the Woodway 4Front
gives you a true, road-like ride.
Shorter than the original Buff
and made with moisture-wicking
Coolmax Extreme fabric, the
UV Half Buff is this century’s
answer to the 1970s sweatband.
$13; buffusa.com
The BPA-free Contigo Shake & Go Tumbler with Grip (above)
features a grippy exterior that
prevents sweaty-palmed fum-
bling, and the straw eliminates
neck-craning hydration—mean-
ing you never have to unglue
your eyes from your Kindle or TV
screen. $10; gocontigo.com
Wet the Perfect Cooling Towel before your run and wrap
it around your neck—the fabric
becomes cooler than the air and
stays that way (refreshingly) for
hours. $10; perfectonline.com
Bluetooth headphones like
the Plantronics BackBeat GO 2
pick up signals from Bluetooth-
enabled smartphones and tab-
lets, and let you rock out without
getting tangled in wires and
plugs. $100; plantronics.com
Some gyms provide clear
acrylic clips that secure
books and Kindles. Bring that
convenience home with the
Source One Treadmill Book Holder, available in various sizes.
$17–$29; sourceone.org
Don’t like it when your reading
material obscures your console
stats? LEVO Floor Stands use
an adjustable arm to hold your
books and tablets at the ideal
angle and height. $100–$230;
levostore.com —Kelly Bastone
Life on DeckAccessories that enhance ’mill time
FOR VIDEO DEMONSTRATIONS OF SELECTED TREADMILLS,
VISIT RUNNERSWORLD.COM/TREADMILLDEMO.
Choose your plan today at runnersworld.com/rwtrainingplans
PROMOTION
MAKE EVERY MILEBETTER THAN THE LASTWhy go solo when you can have an expert at your side? With a Runner’s World Training Plan,you’ll have all the tools you need to run better, stronger, and faster than you ever thought possible. Choose from more than 50 plans—from beginner workout programs to time-based plans for any race—all specially designed by the experts at Runner’s World.
2026
474
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May 17, 2015 Fredericksburg, VA
Lowest registration feeavailable starting
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organized by
RACES+PLACES
NOVEMBER 2014 RUNNER’S WORLD 97
Before Americans indulge in their most calorie-laden meal of the year, they run, in record numbers. According to RunningUSA, more runners race on Thanksgiving
Day than on any other holiday. (There were 858,000 finishers in 2012, up from 698,000 the previous year.) In Philadelphia, runners have been carrying on this tradition for more than two decades in Fairmount Park, where nearly 1,000 of them gather to take a five-mile jaunt through an 1,800-acre urban oasis. Winding along a creek and beneath a dense canopy of maple and birch trees, the course takes runners past the city’s only covered bridge and an inn built in 1850. Here’s what runners love about the experience.
CAFFEINATE
Postrace, visit the Chestnut Hill
Coffee Co. (yes, it’s open on
Thanksgiving) for hot drinks.
Snag the upstairs window seat
with the comfy cushions.
chestnuthillcoffee.com
PHOTOGRAPHS BY RYAN COLLERD
TIPS, TRENDS, and MUST-RUN
EVENTS
PHILADELPHIA TURKEY TROT November 27, Philadelphia,
facetofacegermantown.org/turkey-trot-2014
Run up a calorie deficit with this dirt-road five-miler in Philly’s
Fairmount Park.
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)
98 RUNNER’S WORLD NOVEMBER 2014
Fall Foliage“The Wissahickon Creek and its
surrounding woods are beautiful year-
round, but my favorite season there is
the fall. By Thanksgiving, most of the
red leaves are gone, but there are still
plenty of yellows, oranges, and browns
all around—hanging in the trees or
crunching under your feet as you run
along the trail. With all the natural beau-
ty, it’s hard to believe you’re running
through one of America’s largest cities.”—NURIT BLOOM, 37, PHILADELPHIA
Ask a Race DirectorDave McGillivray from the Boston Marathon answers some common race queries.
Why can’t I run with a friend’s bib?
Many reasons: Organizers could
misidentify you if you have a medical
emergency; you didn’t sign the waiver,
which could create legal problems for
the race; and given what happened
in Boston in 2013, races need to know
who is running. Plus, if you’re in a dif-
ferent age or gender group from your
friend, you could disrupt the awards.
Why do races ban headphones?
Being unable to hear cars, other
runners, and race officials is a safety
issue. But lots of people want to wear
headphones in races, so bans for the
entire field are hard to enforce. You’ll
often see messaging that says, “We
highly discourage headphone use.”
My GPS watch said my last race was long. What gives?
If your race was certified—meaning,
an official from USA Track & Field
measured it—then the distance was
calculated using the shortest possible
route between turns. It’s nearly
impossible to run that route exactly
(other runners get in the way). That’s
why GPS watches almost always say
you ran longer. (If your race wasn’t
certified, however, there’s no way to
be sure of its exact distance.)
—McKENZIE MAXSON
P H I L A D E L P H I A T U R K E Y T R O T
HANGOVER RUN 3-K AND BEER MILE The noon start and short distance
cater to those who overdid it the
previous night. For those who’d
prefer to continue the party,
organizers offer a Beer Mile—
four laps around a cross-country-
style course with a 12-ounce beer
to be consumed before each.
Salem, Oregon,
runwildadventures.com
Plan Your Penance Treat seasonal overindulgence with one of these New Year’s Day races.
Perfect Distance“A bunch of us with a wide range of
experience levels and speeds met up to
do this run together. At five miles, it was
short enough to not be (too) intimidat-
ing to a less-seasoned runner like me,
but long enough to feel like an accom-
plishment, even for our faster friends.
All of us enjoyed it! Plus, if it had only
been a 5-K, I don’t think I could have
justified that extra slice of pumpkin pie
after dinner.”—MARY SCHNEEBERGER, 42, OKLAHOMA CITY
Dave McGillivray directs 30-plus races each year and blogs at runnersworld.com/racedirector.
People-Watching“The out-and-back course gives you the
chance to see every competitor during
the event. The race is a microcosm of
the Philly running scene: track stars,
weekend warriors, parents pushing
jogging strollers. Given the time of year,
there will also be a few Santas and at
least one person dressed as a turkey.”—CHRIS COULSTON, 46, ERIE, PENNSYLVANIA
RUNNERS REVIEW
Familiar Faces“My wife and I had our first date running
on this path 15 years ago, and we love
coming back each Thanksgiving to
reconnect with old friends, especially
those who have moved but return for
the holidays. It’s also a perfect way to
end the season, either as a recovery run
after the Philadelphia Marathon [held
four days earlier] or as a PR attempt
before it gets really cold.”—MATT MANION, 44, DEVON, PENNSYLVANIA
Local Flavor“In the past, age-group prizes have been
gift cards to Wawa, a weirdly named
local convenience store [named after
the town where its corporate headquar-
ters are located]. When I’ve won them,
I’ve overloaded on Philadelphia-centric
treats, like Tastykakes and Herr’s potato
chips, and then felt bloated and disgust-
ing afterward. I like to stick around for
the awards ceremony even if I don’t win,
because Michael Nutter [Philadelphia’s
mayor] usually comes. He’s really friend-
ly and takes pictures with every sweaty
runner who asks. Talk about the City of
Brotherly Love!”—ADAM BUCKLEY COHEN, 46, NORMAN, OKLAHOMA
POLAR DASH 14-MILE, 10-K, AND 5-KBrace yourself: Average tem-
peratures at this race, which runs
along the Mississippi and through
the city’s historic districts, hover
around zero degrees. But the
swag—including stained-glass
medals and full-zip fleece jack-
ets—is worth suffering for.
Minneapolis/St. Paul,
polardash.org
COMMITMENT DAY 5-KNo matter where you ring in the
new year, you’ll likely find one of
these events nearby—they take
place in 60 locations (including
Chicago, San Antonio, and Balti-
more). The fun run/walk attracts
entrants of all ages and abilities,
so invite your whole crew.
Various locations,
commitmentday.com
VIP PERKS
Charleston James Island Connector Run 5-K and 10-K
THE HIGHLIGHT It’s your only chance to run this bridge
On race day, runners, walkers, and cyclists take over
the 2.9-mile Robert B. Scarborough Bridge, which
connects Charleston to James Island and is usually
closed to pedestrians and cyclists. Participants cross
the Ashley River and Wappoo Creek and enjoy views
of the Charleston City Marina (above).
November 1, Charleston, South Carolina, jicrun.com
NOVEMBER 2014 RUNNER’S WORLD 99
Catalina Island Eco Marathon, Half, 10-KTHE HIGHLIGHT The panoramic Pacific Ocean views
Off the California coast near
Los Angeles, 75-square-mile
Catalina Island—known for
its wild bison population—
hosts tough but stunning
races on dirt trails (left). Atop
the 20-percent-grade hill at
mile 19, runners enjoy the
candy-, fruit-, and snack-
stocked aid station where
they can take in calories—
and the ocean view.
November 8, Catalina Island,
California, catalinaecomarathon.com
TRENDING
Wit Gratitude Most Thanksgiving Day races are called Turkey Trots, but some boast more creative names. Here, some of our favorites, all held on November 27.
HUFFIN’ FOR STUFFIN’ 5-K AND 10-KBoth courses wind along the
Red River of the North, which
separates North Dakota from
neighboring Minnesota.
Fargo, North Dakota,
solemotionrace.com
BURN THE BIRD 5-K AND 10-K The registration form for these
races along the Missouri River
features a cartoon turkey hold-
ing a sign that says, “Eat Beef!!”
Great Falls, Montana, racemt.com
DRUMSTICK DASHNewbies to this odd-distance
race—it’s 4.5 miles—can start
Turkey Day with a PR.
Indianapolis, tuxbro.com
GALLOP & GORGE 8-K Bring the family: Free races for
children ages 2 through 9 follow
the 8-K’s awards ceremony.
Carrboro, North Carolina,
cardinaltrackclub.com
DRINK UP
Moonlight Bootlegger 5-K Series
After these nighttime trail
races—the next one is in
Detroit on November 1—
of-age runners can cele-
brate with free moonshine
cocktails (above) as a
live bluegrass band plays
Prohibition-era music.
Award winners over the
age of 21 receive bottles of
moonshine, while younger
folks get homemade pies.
Multiple dates, multiple locations,
bootlegger5k.com
THE PODIUMThree feats to cheer Ida Keeling, 99, of New York City, set a
100-meter age-group world record (59.80). At Zurich’s Weltklasse
meet, Jenny Simpson beat fellow American Shannon Rowbury by .01
second to win the 1500 meters (3:59.92). Seattle’s Joe McConaughy ran the Pacific
Crest Trail (2,660 miles) in 53 days, six hours, and 37 minutes, beating the record by six days.
DON’T MISS IT
Registration for the 2015
Wineglass Marathon and
Half opens December 1.
Both point-to-point races in
upstate New York feature
gradual elevation loss (about
300 feet for the marathon
and 100 feet for the half),
making them popular among
runners chasing time goals.
October 4, 2015, Corning, New York,
wineglassmarathon.com
COOL COURSE
RACE SPOTLIGHTADVERTISING SECTION
FOR ADVERTISING RATES CONTACT MICHAEL AUSTRY AT 214.674.8126
back from injury: “It’s been frustrating, but instead of looking too far ahead at the 5:30s I need to run for the marathon, I look at the progress I’ve made. A few weeks ago I could do 10 miles at seven-minute pace. Now I’m going for 17 miles at 6:20. It’s a process.” She talks about having a theme word for a fall mar-athon: “Courage.” And about that fall mara-thon (which she would announce publicly, on September 8, as the New York City Marathon): “I won’t be fighting for the win. It’s really more about reestablishing myself as one of the top runners in the world, in that upper echelon, and reminding people I’m not gone.” About competition versus camaraderie: “It enhances your own enjoyment to be interested in some-one else’s success, not just yours. When I get
to the starting line, I’m not your friend. I will hug you, wish you well, and mean it sincerely. But when the gun goes off, I know where I can stick it to you, and I will if I can.” And about why she prefers to run every day: “I never take days off, because when I do, I feel like a slack-er, and I don’t enjoy it. I don’t feel like myself unless I run. It’s how I deal with sadness and happiness. I need it. It’s like therapy.” The women laugh and nod. They get it, they get it.
Later that evening the runners will come back to the same courtyard patio dressed in a range of Saturday night attire, from T-shirts to spaghetti-strap dresses, Birkenstocks to Blahniks. Kara wears a print sundress, shawl-collared sweater, and cowboy boots. Her friend Anna wears a crisp white shirt-dress and heels. They load their plates with a well-earned buffet dinner of heirloom toma-toes, pesto bocconcini, Bay shrimp ziti, and free-range chicken. Waiters pour local spar-kling wine, sauvignon blanc, or cabernet, and bring around must-eat-every-bite dark-choc-olate-orange minicakes. Sally Bergesen talks about launching her dream company, some of her marital travails, and the enormous impact of having signed Kara. “There are different ways to measure success,” she says. “We got a sales bump when we announced we hired her. We got a big high-five from the women’s
running market. And we sent a powerful message to the sport, because Kara is a force athletically and in the industry.”
Force of personality may be hard to mea-sure, but despite not scoring a big win in the past two years, Kara remains one of running’s most popular icons. In a 2014 Running USA survey of 14,000 women, she was the number one most “recognized” female runner. And women are powering the sport of running these days, making up a remarkable 61 percent of half-marathon finishers and spending an estimated $7 billion on activewear annually, according to the market research firm NPD Group. From the launching pad of the more lifestyle brands that she now represents, Kara can transcend the hard-core performance-oriented community and reach a wider range of people who aspire to the broader health and fitness perks of running. Not to mention setting the stage for her own postcompetition future, in a way no other runner has before.
But does that make Kara “great” the way Adam suggested? Perhaps it is about redefining great. Because here’s an important secret: She’s having fun. “I’m enjoying my running right now more than I have—honestly?—EVER.”
On this Saturday night in Napa, there will be much chatter and laughter and clinking of glasses, and some
• CONTINUED FROM PAGE 69
(Continued on page 105)
TEAMING UP FOR HOOD TO COASTRUNNER’S WORLD and belVita teamed up for the
recent Hood to Coast Relay event, an iconic overnight
relay that stretches 197 miles from Mount Hood to
the Oregon coast, making this race one of the longest
and largest relays in the world.
More than 12,600 runners, in relay teams of
12, participated in this year’s relay held on August
22 and 23. As the official breakfast sponsor of the
event, belVita Breakfast Biscuits were on hand at the
start and finish lines to help energize runners with
nutritious, prerun fuel for the long run, and to help
jump-start their recovery. The RUNNER’S WORLD/
belVita relay team ran the 197-mile course in an
impressive 27:32:04 over the course of two days and
could be spotted in their own co-branded team vans.
Uniforms were provided by New Balance
and Balega.
“Since belVita provides nutritious morning energy,
teaming up with RUNNER’S WORLD for the Hood to
Coast Relay was a natural fit,” said Scott Marcus,
Marketing Director, Mondelez, belVita's parent company.
Front row from left to right: Mindy Rickert, Scott Marcus, Melissa
Jaeger, Tiffany Carreker, Seth Schwartz, and Stephanie Kline. Back
row, from left to right: Carlvin Dorvilier, Chris Kraft, Monica Olivas,
Laura Beachy, Robert James Reese, and Bart Yasso.
“We’re thrilled that we could help fuel so many
runners during such a great event!”
Team members included Mondelez
employees (representing belVita) Associate
Director Shopper Marketing Mindy Rickert,
Marketing Director Scott Marcus, Product Developer
Melissa Jaeger, Customer Business Manager
Tiffany Carreker, Senior Brand Manager/Strategy
Seth Schwartz; Founder of RunEatRepeat.com
Monica Olivas; and RUNNER’S WORLD staffers
Senior Project Manager Stephanie Kline, Sales
Assistant Carlvin Dorvilier, Deputy Digital Editor
Chris Kraft, Publicist Laura Beachy, Executive
Producer Robert James Reese, and Chief
Running Officer Bart Yasso.
To see more team photos, visit the RUNNER'S
WORLD Instagram page at instagram.com/
runnersworldmag.
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ADVERTISING SECTION
CLOSING DATE FOR THE JANUARY 2015 ISSUE IS OCTOBER 20, 2014 103
NORTH ATLANTIC
APR 11, 2015 - Garden Spot Village Marathon & Half MarathonNew Holland, PAContact: Kelly Sweigart, 433 S. Kinzer Ave., New Holland, PA 17557. (717) 355-6000 [email protected]
Run in beautiful Amish Country with horse & buggies and one room schoolhouses! Running this race makes you eligible for the coveted “Road Apple Award”!
SOUTH ATLANTIC
OCT 4-5 - Crawlin’ Crab Half Marathon & 5KHampton, VAContact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 [email protected]
OCT 25 - Anthem Wicked 10K & One MileVirginia Beach, VAContact: J&A Racing, 3601 Shore Drive, Virginia Beach, VA 23455. (757) 412-1056 [email protected]
NOV 7-9 - TowneBank Outer Banks Marathon & Southern Fried Half, 10K, 5K, Fun Run & Southern 6 RunKitty Hawk to Manteo, NCContact: Peggy Stovall, P.O. Box 265, Kill Devil Hills, NC 27948. (252) 255-6273 [email protected]
NOV 15 - Hilton Head Island Bridge Run, 10K & 5KHilton Head, SCContact: Bear Foot Sports, 20 Towne Dr., PMB #200, Bluffton, SC 29910. (843) 757-8520 [email protected]
NOV 15 - Anthem Richmond Marathon, Half Marathon & 8KRichmond, VAContact: Race Director, 100 Avenue of Champions, Richmond, VA 23230. (804) 285-9495 [email protected]
NOV 22-23 - Blue Moon Harbor Lights Half MarathonNorfolk, VAContact: J&A Racing, 3601 Shore Drive, Virginia Beach, VA 23455. (757) 412-1056 [email protected]
NOV 27 - 30A 10K & 1 Mile Fun RunRosemary Beach, FLContact: Karen Meadows, P.O. Box 613651, WaterSound, FL 32461. (850) 325-0561 [email protected]
RRCA Florida State Championship 10K Race in South Walton; ocean view, fast, flat, out-and-back course.
NOV 27 - TreesGreenville Turkey Day 8K Run, 2 Mile Walk & 1/4 Mile Tot TrotGreenville, SCContact: Joelle Teachey, 231 Tanner Dr., Taylors, SC 29687. (864) 313-0765 [email protected]
DEC 7 - Divas® Half Marathon & 5K in St. Augustine BeachSt. Augustine Beach, FLContact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. [email protected]
Save $10 - Use RWFLNOV14 (Exp. 11/30/14)
DEC 20 - Surf-N-Santa 5 MilerVirginia Beach, VAContact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 [email protected]
JAN 18, 2015 - Naples Daily News Half MarathonNaples, FLContact: Perry Silverman (678) 777-5622 [email protected]
Host Hotel: Naples Bay Resort (866) 605-1199
FEB 7, 2015 - Hilton Head Island Marathon, Half Marathon & 5KHilton Head, SCContact: Bear Foot Sports, 20 Towne Dr., PMB #200, Bluffton, SC 29910. (843) 757-8520 [email protected]
FEB 8, 2015 - Tallahassee Marathon & Half MarathonTallahassee, FLContact: Jay Silvanima (850) 264-0739 [email protected]
Special Guest Speaker Hal Higdon. $11,000 Cash Purse, Full Marathon.
FEB 14, 2015 - Myrtlebeach.com Myrtle Beach Marathon, Half Marathon, Team Relay, 5K & Fun RunMyrtle Beach, SCContact: Myrtle Beach Marathon, P.O. Box 8780, Myrtle Beach, SC 29578. (843) 293-RACE (7223) [email protected]
17th KEY WEST HALF MARATHON & 5K
JANUARY 18, 2015 KEY WEST, FL
Contact: Barb Wright P.O. Box 1681, Key West, FL 33041
(305) 240-0727 [email protected]
www.keywesthalfmarathon.com
THE ORIGINAL PIG MARATHON
39th Annual Hogeye Marathon, Half Marathon
& RelaysMARCH 29, 2015
FAYETTEVILLE, ARContact: Tabby Holmes
P.O. Box 8012, Fayetteville, AR 72703 [email protected]
www.hogeyemarathon.com
Fayetteville, Arkansas
RACING AHEAD
RACING AHEAD ADVERTISING SECTION
104 FOR ADVERTISING RATES CONTACT JACKIE COKER AT 801.668.6038 or [email protected]
MAR 7, 2015 - Albany Marathon & Half MarathonAlbany, GAContact: Rashelle Beasley, 112 North Front St., Albany, GA 31701. (229) 317-4760 [email protected]
MAR 15, 2015 - Newport News One City Marathon, Marathon Relay, 8K & Nautica Mile Fun RunNewport News, VAContact: Flat-Out Events, 11843-B Canon Blvd., Newport News, VA 23606. (757) 880-8843 [email protected]
MAR 21-22, 2015 - Yuengling Shamrock Marathon Weekend, Marathon, Half Marathon, 8K & 1MVirginia Beach, VAContact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 [email protected]
MAR 25, 2015 - Publix Savannah Women’s Half & 5KSavannah, GAContact: Jonathan Sykes, 101 East Bay St., Savannah, GA 31401. (912) 644-6452 [email protected]
MAR 29, 2015 - Covenant Health Knoxville Marathon, Half Marathon, 5K & RelayKnoxville, TNContact: Jason Altman, P.O. Box 53442, Knoxville, TN 37950. (865) 684-4294 [email protected]
APR 12, 2015 - Divas® Half Marathon & 5K in North Myrtle BeachNorth Myrtle Beach, SCContact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. [email protected] $10 - Use RWNMBNOV14 (Exp. 11/30/14)
NORTH CENTRAL
APR 25, 2015 - Christie Clinic Illinois Marathon, Half Marathon, Relay, 10K, 5K & Youth RunChampaign/Urbana, ILContact: Jan Seeley, P.O. Box 262, Champaign, IL 61824. (217) 369-8553 [email protected]
MAY 17, 2015 - Rite Aid Cleveland Marathon, Half Marathon, 10K, 5K & Kids’ RunCleveland, OHContact: Ralph Staph, 29525 Chagrin Blvd., #215, Pepper Pike, OH 44122. (800) 467-3826 [email protected]
JUNE 13, 2015 - Summerfest Rock ‘n Sole Run, Half Marathon, Quarter Marathon & 5KMilwaukee, WIContact: Sandra Chambers, 16851 Southpark Dr., Suite 100, Westfield, IN 46074. (317) 354-7796 [email protected]
SOUTH CENTRAL
JAN 10, 2015 - Mississippi Blues Marathon, Half Marathon, 6.6 Mile Quarter Marathon & RelayJackson, MSContact: John Noblin, P.O. Box 321330, Flowood, MS 39232. [email protected]
JAN 18, 2015 - The Louisiana Marathon, Half Marathon, 5K & Kids MarathonBaton Rouge, LAContact: Craig Sweeney, 2041 Perkins Road, Baton Rouge, LA 70808. (888) 786-2001 [email protected]
JAN 25, 2015 - 3M Half MarathonAustin, TX Contact: Conley Sports Productions, P.O. Box 684587, Austin, TX 78768. (512) 476-7223 [email protected] www.3mhalfmarathon.com
FEB 14, 2015 - Jail Break Run, Half Marathon & 5KBaytown, TXContact: Mary Pinney, P.O. Box 893, Mt. Belvieu, TX 77580. (832) 767-8535 [email protected]
FEB 14, 2015 - Mississippi River Marathon & Half MarathonGreenville, MS
Contact: Suzette Matthews,
124 Poplar, Greenville, MS 38701.
(601) 937-1497
FEB 15, 2015 - Austin Marathon & Half MarathonAustin, TX
Contact: Stanley Conley,
P.O. Box 684587, Austin, TX 78768.
(512) 476-7223
MAR 7, 2015 - FRESH 15K, 5K & 1KTyler, TX
Contact: Ashleigh Endicott,
6991 Old Jacksonville Hwy,
Tyler, TX 75703.
(903) 747-3503
MAR 8, 2015 - Zydeco Marathon & Half MarathonLafayette, IN
Contact: Michael Howard,
P.O. Box 81303, Lafayette, LA 70598.
(337) 501-5015
MAR 29, 2015 - Austin 10/20 - The Live Music Race in the Live Music Capital of the World!, Ten MilesAustin, TX
Contact: Turnkey Operations,
4018 Caven Rd., Austin, TX 78744.
(512) 299-9190
Awesome 10 Mile Distance, 20 Course
Bands Headliner Concert, Big Prize Money
Purse, Fantastic Participant Perks!
APR 19, 2015 - Divas® Half Marathon & 5K in GalvestonGalveston, TX
Contact: Continental Event & Sports
Management,
P.O. Box 56-1154, Miami, FL 33256-1154.
Save $10 - Use RWTXNOV14 (Exp.
11/30/14)
people will stay up past their bedtimes, long runs in the morning be damned.
“Honestly, my favorite part of this whole weekend is the sharing,” Kara says on Sunday morning at the farewell breakfast after everyone has come back from the run, showered, and packed. “I love hearing everyone’s stories.”
As she stands on the patio with the sun shining down, Kara says she wants each of the runners to say two things out loud: one thing she is good at and one thing that she will do. The women pay attention to each others’ answers, which are—as the whole weekend has been—touching, funny, emotional, ambitious.
“I’m a good cheerleader for others. I will be a better cheerleader for myself.”
“I am good at getting things done. I will get someone new to run in 2015.”
“I am a good multitasker.”“I’ll break three hours in a marathon.”“I am a good grandmother.”“I will be kind to myself.” “I will give myself permission to not
be perfect.” “I will allow myself to dream.”If proximity to Kara was the number
one reason these superfans signed up for the retreat, many discovered they got nearly as much from hanging out with each other. “I came here to be with 49 other women like me,” says Tammara Francis, 31, an account executive, Spin instructor, and mom from Calgary. “This weekend has been a journey of self- discovery,” says Taralyn Summers, 32, a mental health therapist and mom from Salt Lake City, echoing a common theme of the weekend. “I’m so inspired by all the stories. Of course, you don’t have to pay for that, but Kara provided the ave-nue to meet all these people. I mean, of course, besides it being awesome epic to meet Kara.” Kristiana Almeida, 30, of San-ta Barbara, California, who’s planning to open her own fitness facility, puts it more emphatically: “I am ready to rock life.”
“This is my favorite part of the re-treat,” Kara tells the women in the courtyard. “This is so real.”
And Kara? What is she good at and what will she do? “I am very good at bringing people together.” To which all the women brought together by Kara nod in agreement. “And I will make the Olym-pic team for Rio,” she says, and squeals a little bit like a girl, and jumps back to her chair. And there she is again, that thoughtful, silly, relatable runner with big athletic dreams.
NOVEMBER 2014 RUNNER’S WORLD 105
• CONTINUED FROM PAGE 102
(Continued on page 110)
CLOSING DATE FOR THE JANUARY 2015 ISSUE IS OCTOBER 20, 2014
ADVERTISING SECTION
MOUNTAIN PACIFIC
NOV 8 - Select Staffing Santa Barbara Veterans Marathon, Half Marathon & Team CompetitionSanta Barbara, CA
Contact: Rusty Snow
(805) 563-4503
Save $10 w/Code: RWRUNSB
NOV 2 - US Half Marathon & Kids RunSan Francisco, CAwww.runsf.com
JAN 18, 2015 - Tri-City Medical Center Carlsbad Marathon & Half MarathonCarlsbad, CA
Contact: In Motion, Inc.,
6116 Innovation Way, Carlsbad, CA 92009.
(760) 692-2900
[email protected] www.carlsbadmarathon.com
The BEST Winter Marathon/Half Marathon
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JAN 18, 2015 - Maui OceanFront Marathon, Half Marathon, 15K, 10K & 5KWailea to Lahaina, Maui, HI
Contact: Les Wright, P.O.
Box 20000, So. Lake Tahoe, CA 96151.
(530) 559-2261
FEB 1, 2015 - Surf City Marathon & Half MarathonHuntington Beach, CA
FEB 15, 2015 - California 10/20, 10 Miles, 20 Bands in North San Diego County, CADel Mar, CA
Contact: Turnkey Operations,
4018 Caven Rd., Austin, TX 78744.
(888) 981-9190
Great Distance, More Music, Scenic Coastal
Course, Awesome Participant Perks!
MAR 21, 2015 - Valley To The Sea Marathon, Half Marathon,10K, 5K & MileWailuku, HIContact: Rudy Huber, P.O. Box 1024, Wailuku, HI 96793. (808) 280-5801 [email protected]
Enjoy Paradise.
MAY 31, 2015 - Divas® Half Marathon & 5K in San Francisco BayBurlingame, CAContact: Continental Events & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. [email protected]
Save $10 - Use RWSFNOV14 (Exp. 11/30/14)
INTERNATIONAL
FEB 8, 2015 - Los Cabos Half Marathon, 21K, 5K & Kids 5KLos Cabos, MEXICOContact: Roxana Silva, Plaza Mijares, Historical Downtown, San Jose. 011 +521-624-147-7518 [email protected]
MAR 19-24, 2015 - Rome Marathon, 26.2, 13.1* & 5K (Rated World’s Best City Marathon Historical Course!)Rome, ItalyContact: Run Italy Tours, Run Italy, Ltd., Boulder/Denver, CO 80246. (303) 993-8938 [email protected] ITALY with our Special Guest:
JEFF GALLOWAY
Join Us & Enjoy, We’ll Take Care Of The Rest!
VIP Event.
*Sign Up NOW Only at: www.RunITALY.com
MAY 24, 2015 - Scotiabank Ottawa Marathon, Half Marathon, 10K, 5K, 2K & Kid’s MarathonOttawa, ON, CanadaContact: John Halvorsen, 5450 Canotek Rd., Unit 45, Ottawa, ON K1J 9G2. (866) RUNOTTA [email protected]
Run With Over 48,000 Runners in Canada’s
Capital!
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This is how small steps lead to personal bests.
112
Acevedo appeared in Dawn of the Planet of the Apes (above) and will star in the Syfy series 12 Monkeys in January.
AT THE 2010 New York City Mara-thon, I was 15 miles in and tore my posterior tibialis (lower-leg muscle) going over the 59th Street Bridge. I still finished with a 3:00 PR, but that led to two years of injuries.
I’M FEELING super-duper back in shape for New York this year. I’d be ecstatic to run 2:50. Sub-3:00 is a must.
I’VE WATCHED New York religiously every November since I was little, growing up in the Bronx. [Nine-time champ] Grete Waitz was my hero. To run the same streets that she did, in my hometown, means a lot to me.
WEIGHT IS HUGE if I want to PR. I could drop to 150, but it makes my face look unhealthy. That can hurt you in a meeting for an acting gig.
NOBODY I KNOW in L.A. runs. I have New York buddies who run, but here, everyone would rather drink!
IN 2009, I signed up for the 5-K and 10-K at the Pride Run in Hollywood. I finished fifth in the 5-K with a side stitch and wanted to stop. I rested 18 minutes, then placed fourth in the 10-K—making me the winner based on combined times. What if I’d quit?
RUNNING DOESN’T always answer the big question, but it feels like it does. It may not solve the problem, but it feels like it does.
EVERYONE TALKS about how much they love the crowds in New York. Listen, at mile 22, I’m in so much pain I’m like, “Please stop!”
I HAVE NO IDEA why they haven’t done an Abebe Bikila movie. He wins two Olympic Marathons—one barefoot—crashes a car, becomes a quadriplegic, and picks up archery. If Don Cheadle were 10 years younger, he could totally play him.
MY CHARACTER in Planet of the Apes would definitely be outrun by the Simians, especially over a short dis-tance. They’re like Usain Bolt.
BUT MY WALKING DEAD character? I don’t know how these zombies kill anyone. They’re slow and loud. You hear argh and you’re not going in that direction, you know?
PATIENCE IS BIG for acting and run-ning. If I’d quit acting when I was struggling, it would’ve been like giv-ing up on breaking three hours in New York, but this year will be my fourth attempt at getting that time.
I HIT 33 and said, I have to motivate myself to stop smoking, so I trained for a half-marathon. Running every day helped me quit. I got the bug.
KIRK ACEVEDOACTOR, 42, LOS ANGELES
GO TO RUNNERSWORLD.COM/IMARUNNER FOR A
VIDEO INTERVIEW, PHOTOS, AND THE FULL Q&A.
I’M A RUNNER
PHOTOGRAPH BY RAMONA ROSALES
Interview by
Nancy Averett
“Running is a placebo
for whatever’s going on in your life.”
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