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RHNNERi April 2008
Volume 43 Number 4
RUNNERSW0RLD.COM

COVER STORIES
331 BE YOUR OWN COACH
Use these 10 tips from the top to
train yourself to run stronger and

faster By Kelly James-Enger

36) BEGINNERS How to

add miles wisely-without undue
fatigue or injury. By Jeff Galloway

40) RACE FASTER Key

workouts at race pace help you
hit your goal time at any distance.

By Ed Eyestone

431 INJURY-FREE! These

five fixes for bad running habits
will make you a healthier runner.

By Kara Mayer Robinson

49) MEAL MAKEOVERS

Pack more nutrients-and flavor-
into your meals with simple energy-

boosting recipe upgrades.

By Kelly Bastone

ENDURANCE
SPECIAL
7BlGO LONG-REALLY
LONG 100-milers aren't for
NEW YORK STORY :

everyone, but if you can finish a

ManhattaniteEdTam
marathon, you can run an ultra. hopes losing weight j
will help him run a sutH
Use our tips and 50-miler training
tiiree-hour marathon, i

plan to prepare for the long haul.

MiiiitiiiiniiiiiiiMiiiHliiilliiiilniiiiiiiiiHriiiiiriiriiiiiHMiMiniiiiiiiMipiiiiiiiiiiiMiliiiMiiiniiMliMililiilllrMiiMiiMi
By Christie Aschwanden

BBl RUNNING THE

SAHARA The numbers are
SUM & STRONG
astounding-4,500 miles, 111 days, Losing weight Isn't just about looking good. For the four runners in this story, dropping
two showers-but Charlie Engle's pounds is a way to ward off health problems, end yo-yo dieting, boost confidence, and run
desert trek is just a small measure faster. With the help of nutritionists and coaches, we've put together all the information you
of what this ex-junkie has already need to lose anywhere from five to more than 25 pounds. BY DIMITY McDOWELL
endured. By Jeff Pearlman

PHOTOGRAPH 8Y BRIAN FINKE RUNNER'S WORLD APRIL 2008 3

CopyrignXi. .: j.i
 11) CONTRIBUTORS
12) RAVE RUN
IB) EDITOR'S LETTER
19) LETTERS
20) WARMUPS

FEATURES
74) TRUE OBSESSION A look at
one of the world's largest collections of

fiistorlc running shoes. By Bob Cooper

94) SMALL WORLD What it takes

to be the very best two-man running

club in all of Brooklyn. By Robert Sullivan

COLUMNS AND
DEPARTMENTS
23) HUMAN RACE An obese
principal becomes a lean marathoner.

33) TRAINING Downhill races can

trash your quads— here's how to prepare.

43) MIND + BODY Strengthen your

hip flexors to put an end to hip popping.

49) FUEL The three best ways to tap

into the key nutrients in asparagus.

SB) NO NEED FOR SPEED

A moment of perfection is worth the hard
work. By John "The Penguin" Bingham

58) PERSONAL RECORD

Running in Yankee Stadium gives an
ordinary workout meaning. By Ken Derry

KATE LILLECRAPP
ON THE COVER scriber and select
(far left, on sub-

newsstand covers) is
99) GEAR Twelve trail shoes that
a former sprinter turned yoga instructor. tackle the toughest terrain.
"Yoga keeps me strong-minded," says
Photographed exclusively
the Brisbane, Australia, native.
World by
for Ru'jMER S
115) RACING REPORT A veteran
Richard Gorman in New York City
TREY GRILEY (left, on select newsstand racer meets his match in New England.
STYUSTLiz Engelhatdl/Ki.i. u w.r., . covers) started running to stay in shape.
ON HER Top: Pearl IzumI: Watctl: Nike Eight marathons later, he's hooked. "I

ON HIM Short; and watch: NiKe didn't appreciate running until I was a 132) I'M A RUNNER LorenaOchoa.
HAIR/MAKEUP Patrycia Korzeniak/Halley little older," says Griley, who has a 3:08
Rusoufces PR. "Now, it's a meditation, really."
professional golfer, 2007 LPGA Player of

the Year Interview by Noah Rothbaum

APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY ROD McLEAN

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THEGORE-TEX SOLUTION:
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 WE TEST
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RUNNERS EDITOR-IN-CHIEF DAVID WILLEY
YOU TEST
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EXECUTIVE EDITORS PETER FLAX, TISH HAMILTON
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PETER GAMBACCINI, HAL HIGDON, DON KARDONG. DAVE KUEHLS, DOUG RENNIE. COREY SEYMOUR, JIM A PHIL WHARTON

WRITERS AT LARGE
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JOHN BRANT. BENJAMIN H. CHEEVER, SARA CORBETT. STEVE FRIEDMAN. KENNY MOORE. STEPHEN RODRICK

GLOBAL CORRESPONDENT
uses GORE-TEX" fabric must endure
MARK JENKINS

TECHNICAL EDITORS
hours of testing and be flexed up to
DAVID COSTILL. PH.D,: JACK DANIELS. PH.D.; RAY FREDERICXSEN. M.S. (SHOE LAB)

SCIENCE ADVISORY BOJBO

WALTER M. BORTZ, M.O.: RICHARD T. BRAVER, DPM.: RANDY EICHNER, M.O.: MICHAEL FREDERICSON. M.D.
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KIDS RUNNING EDITOR CAROL GOODROW be no leaks and no excuses. Only then

SPECIAL CONTRIBUTORS
BUDD COATES, BENJI DURDEN, JOAN SAMUELSON, FRANK SHORTER can it carry the GUARANTEED TO
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 CONTRIBUTORS WE TEST
THE SHOES.
YOU TEST
YOURSELF.
Eddie Guy
For "Ultra Mania" (page 78), Guy drew on the pain and pound-
ing he withstands at his weekly karate class to create a photo
Illustration of an ultrarunner seemingly at the breaking point.

"That runner?" says the artist, who lives in Ho-Ho-Kus, New

Jersey. "That's me in every single karate class— just praying
to get through it." Guy's work has appeared in Conde Nast
Traveler and Golf Digest and is on display in the T/me cover
collection at the Smithsonian Institute.
New Balance 1 1 1

GORE-TEX* Footwear with

XCR'' Product Technology
Michael Finkel
Bloody toes. Throbbing joints. An aching back. Finkel knows
the painful consequences of ultramarathon running. He also
knows its transformative powers. "I've had more profound
moments— birth of children, getting married," says Finkel, Footwear made with GORE-TEX'
who writes about finishing the Western States 100-Mile
Endurance Run in "Ultra Mania," "but in terms of sheer idiocy fabric is the most tested in the world.
and yet fulfillment, doing an ultra was possibly unbeatable."
Finkel, who writes tor Vanity Fair, lives in Bozeman, Montana. It's how we know it will provide

predictable comfort every day, in all

Dimity McDowell
In "What Have You Got to Lose?" (page 63), McDowell reports
conditions. Every footwear design that
on four real runners striving to reach specific weight-loss
goals. Too often, she says, runners play a no-win mind game
when trying to shrink their waistlines. "You do a 12-mile train- uses GORE-TEX" fabric must endure
ing run and you think, / just burned 1,200 calories. I can eat
whatever I want," says McDowell. "But that doesn't give you hours of testing and be flexed up to
license to finish a row of Oreos." The Colorado Springs-based
writer is a contributing editor at Women's Health. 200,000 times underwater. There can

be no leaks and no excuses. Only then

Jay Heinrichs
Heinrichs recalls the moment when his running produced the
GUARANTEED TO
can it carry the
ultimate fitness goal— and he didn't even have to step on a
scale ("Fat Baby Returns," page 69). "I heard my daughter say
KEEP YOU DRY' promise.
to one of her friends, 'Yeah, my dad's an athlete, too,'" says
Heinrichs. "That was amazing. never thought
I of myself that

way." Heinrichs is the author of Thank You for Arguing: What

Shop for great gear at gore-tex.com

Aristotle, Lincoln, and Homer Simpson Can Teach Us About the

Art of Persuasion (Three Rivers Press, 2007).

lichard Gorman
"Whether it's a kid on the street, a celebrity, or a writer, I like

documenting that moment and time and place," says Corman,

who shot the cover subjects for our annual weight-loss
my diary." Corman has previously photographed
issue. "It's

Muhammed All, Lance Armstrong, and Ralph Lauren. He

will soon complete his third book, Prep: The Spirit of a High
School Football Team, a documentary of the athletes from
Saint Peter's Preparatory School in Jersey City, New Jersey.
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 ADVERTISEMENT

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 EDITOR'S LETTER

MER&R
AT'S RUNNINGS READING, TWO

NEXT STEPS THINGS WE DELIGHT IN COMBINING

In The Runner, David

Samuels
remarkable story
tells the
DAVID
what's most IMPRESSU'E ABOLrr OSCAR PISTORIUS?
of James Hogue, a
In case you haven't looked at the sports pages lately,

he is the double
run 400 meters
amputee from South
faster
/Vfriea who
than most people whose legs aren't
eaii

made of carbon fiber. He

drifter and world-
class miler who,

while serving time in

'mm
spent the past year tPi'ing to qualifv for the Beijing Oivmpics (no, not the ParaKin- a Utah prison, set in

pics; the other ones), but the \A.\V preeni]Dled that quest by ruling that Pistorius's motion an audacious
prosthetic legs give him an unfair advantage over so<'alled able-bodied athletes. scam that would let him outrun his past.

We explain the logic beliind this ruling in "Zero Handicap" (page 28), but the Inventing a new persona— a self-educated

Pistorius dei^ate is mostly technical and seems to overlook two things that have Nevada ranch hand who ran barefoot

nothing to do with physics or biomechanics. through the Mojave Desert and scored
1410 on the SATs-he applied and was ac-
First, Pistorius is no futuristic gate-crasher. He's part of a progression that began
cepted at Princeton. For almost two years,
with Dick Traum, who ran the New York Cih' Marathon in 1976 with a prosthetic
he ran track and earned A's in nearly every
leg. Today, there are more amputee runners than ever before— and they keep rais-
class he took. Samuels first wrote about
ing the bar. Sarah Reinertsen, the first female above-the-knee amputee to finish
Hogue in The New Yorker in 2001, and the
the Hawaii Ironman, appeared on our cover in 2004. Two \ears later, we featured
book picks up the story in Colorado, where
retired police officer Ibmmv Koehler, who lost his lower left leg in the line of duty Hogue landed after being found out and
and races at a 6:40-per-inile pace. A year after that, readers selected /\my Palmiero- arrested (again) at Princeton. For better or

Winters, who lost her leg in a motorcycle accident but went on to run a 3:04 mara- worse, Hogue never stopped running.

thon, as a Hero of Running. And just three months ago, v\ e i^rofiled Scott Rigsby,
the first double amputee to finish the
Hawaii Ironman. It was only a matter a high school freshman, she was diagnosed
of time before someone like Pistorius with osteosarcoma, an aggressi\e form of
tried to jump the gap that separates bone cancer. In Julv, her left leg was ampu-
Olvmpians from evervone else. tated above the knee. She is now^ finished
Second, Pistorius's most powerful witli chemo and wants to return for her se-

advantage isn't his legs, it's his heart. nior season. Her prosthcfic, however, isn't

/\s opinions about his case clashed in meant for running, and insurance won't
the blogosphere, Koehler and Palm- cover the cost of one tliat is. So tlie town
icro-Winters debunked the "magic and her teammates are tn ing to raise the

leg" phenomenon and wrote about necessaPi- 530,000 (for more, see runners
the tolerance for pain required to nni v\orld.eom/giving). "My cross-countr\' team
on a prosthesis. Pistorius u ill probably is my family," Jensen says. "I'm determined
never run in the OKinpics, but I think to run with them one more time."
that's beside the point. I don't need an I hat right there might be the best thing
Olympiad to justify my admiration for about Rinning: A teenager on the mend in
him. 1 lis toughness and determination Iowa and a South African who can clock
ha\e alreadv tran.scended the sublime a 46.56 in the 400 meters. Thevre closer
but narrow world of elite competition. than you think.
I recently heard about a 17-year-old

BENCHED While Pistorius has been barred from the S*^'

^"""1 Esthen ille. Iowa, named Amy DAVID WILLEY
Olympics, his story has won admirers worldwide. Jensen. /\fter running cross-countr)' as EDITOR-IN-CHIEK

16 APRIL 2008 RUNNERSW0RLD.COM

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rlllMAM RAPF WARMUPS

a largely English-as-second-language
student body.
In some ways. Nix is utterly typical of

a million dedicated citizen athletes who

shoehorn personal fitness into a busy
life. But how the 48-year-old got here
IV- is anything but typical. Two years ago,
Nix weighed nearly 400 pounds. His
cholesterol was 440, his blood pressure

was 220 over 110, his resting pulse hov-

ered between 85 and 90 beats a minute.

He took medications for hypertension,
high cholesterol, and anxietv. At night
he needed two liters a minute of oxy-
gen—the typical flow rate for an Everest
climber— to avoid sleep apnea.
"I'd always grappled w ith my weight,"
Nix says. "But once I became a school

administrator, working 60 to 80 hours

a week, I became a classic stress eater."
Nix had an epiphany in December 2005,
when his wife of 28 years and mother of
their three children, Lisa, had a cancer
scare. Nix thought about the possible
loss of his life's com-
panion—or vice versa.
"I was 397 pounds, and
Lisa was 300," he says.
"I just got mad, thinking
This has got to end!
That January, the pair
joined Weight Watchers.
In addition to nutrition

CHANGED MAN counseling and support

Nix used to struggle sessions, they began ris-
to climb the stairs at
school; now he runs ing early every single day
45 miles a week. to walk the local track. "At first I could
barely get my big butt around it once,"
Nix says. But the\' persevered, and they

AN OBESE PRINCIPAL BECOMES A LEAN MARATHONER- were soon walking three miles nonstop.
While Lisa was content with the walk-
AND A BETTER ROLE MODEL BY STEVE HOWE ing routine. Nix wanted to start run-
ning. His doctor told him that to avoid
injury, he should wait until he dropped

Fit toTeach 50 more ])ounds

months to reach that

Nix began jogging a

to reach
mark.
lap,
25(1. \l

Once he
then walking
took six
did,

EVERY WEEKDAY MORNING, RAIN OR SHINE, HOT OR COLD, YOU LL FIND ERNIE another. It was a tough transition, but
Nix on the high school track in Tooele, Utali, running his daily laps. Sleeping in his by February 2007, Nix could run five

workout clothes, shoes by the bedside, he rises at 4:30 to tick off six to eight miles miles at a time. It was about then that he
before starting his demanding day as principal of Glendale Middle School, which has picked up a marathon-training guide.

PHOTOGRAPH BY TOM FOWLKS RUNNER'S WORLD APRIL 2008 23

 WARMUPS

ability to deal with problems, is far bet-

From Fat to Fit ter. I've also been a

my familv, my students, and
positive influence

m\' staff"
on

ERNIE NIX CHANGED HIS LIFESTYLE TO DROP 213 POUNDS

Indeed, Nix has become positively
X BigMistalfe Fit Solution missionary about the benefits of running

Breakfast Fast-food breakfast burrito and Diet Coke High-fiber cereal with banana and soy milk and eating right. He speaks to weight-
loss groups and has started a Glendaie
Dessert Pralines-and-cream ice cream Homemade "ice cream" (soy milk, tofu, berries)
Weight Watchers chapter for his staff.
Pills IVIedications for hypertension, cholesterol, Glucosamine/chondroitin and fish oil (for
He's also started fitness baseline testing
to Pop anxiety, and sleep healthy joints), vitamins C and E (for Immunity)
for students, introduced healthier limch
Exercise Took an elevator at school instead of Runs about 45 miles a week options, formed a partnership with a fit-
the steps
ness facilitv' to bring exercise equipment
Fitting In Wearing size 56 pants, had difficulty Wearing size 36 pants, can comfortably sit at to the school, and made exercise a big-
sitting in airplane and movie-theater seats a student desk
ger part of the school's curriculum. "Our
students come from 40 countries and
On September 15, 2007, Nix ran his have a heart attack and that'd be it. But speak 30 different languages," says Nix.
very first race— the Top of Utah Mara- now he's lean and muscular." "But everyone values the changes we're
thon in Logan, finisliing in 4:20. '"i'he Nix sees his current shape as merely a making. In fact, many students' parents

last six miles made up the toughest and side effect of better overall health. He has are interested in our Weight Watchers
most exhilarating minutes of my entire more energy, he's off all the dmgs, and program. Good health is universal."

life," says the six-foot-tall Nix, who had his resting pulse is 42 beats per minute. Nix remains solidly hooked on run-
dropped to 180 pounds, losing an aver- To Nix, even these improvements are ning as he gears up for his second mara-
age of 3.4 pounds per week. just avenues to bigger changes in his life. thon in Salt Lake City on April 19. "I've

"Ernie underwent an incredible trans- "There's evidence that with aerobic got a sign in my office that says, 'I do not
formation," says Stephanie Watrin, a conditioning, the brain's neural connec- run to add days to my life. run 1 to add
phvs-ed teacher at Glendaie. "He used tions get more efficient, and I'm proof of life to my days.' That's how it is with
to be huge. I figured that one day he'd that," he says. "My mental capacity, my I have to do this." ®

As the apostrophe In the RW logo,

ASKMILES Miles learned all about the

quette and lore of running. Got a
question? He's got the answer.
eti-

TALKING TIMES » STEPPING ASIDE » QUEEN OF THE TRIALS

the truth: You finished just over 3:30. Let DEAR MILES,
others call you a 3:30 marathoner; let your What runner— male or female— has
resistance to do so be the motivation you qualified for the most Olympic Marathon
need to get there next time. Trials? —Theresa S., Missoula, Montana

DEAR MILES, That distinction goes to Joan Benoit

As a slow runner, should stay I to the Samuelson, who has qualified for all seven
DEAR MILES, right on a racecourse or In the middle? of the Women's Trials, even though she
I just ran a marattion in 3:30:55. Can -Gary P., Dallas didn't run a qualifying time for the 1988
I call myself a 3:30 marathoner, or do race (as a 1984 Olympian, she received
I have to say 3:31? -Jarrett C, New Give the speedsters as much room as they automatic entry). Joanie has competed in

Brunswick, New Jersey need. This means starting vi/ell behind three Trials; the April 20 event will be her
them, with people running your pace. fourth. Another runner, Bev Boddicker
I've always believed that if you're under, Coach and beginner guru Jeff Galloway Docherty, finished [he most: six.

you're under. But some runners think that if tells his folks to avoid becoming roadkill by

you finish more than 30 seconds over, you staying close to either curb and letting the Share your opinion or ask a question at
runnersworld.com/askmlles.
should round up. So if someone asks, tell fast runners gas up the center of the road.

24 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY RYAN HESHKA

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 HUMAN RACE
WARMUPS

On Dangerous Ground
AMID KENYAN STRIFE, RUNNERS STRUGGLE TO TRAIN-AND STAY ALIVE

THE VIOLENCE THAT SWEPT KENYA AFTER DECEMBER'S CONTROVERSIAL ELEC-

tions pro\ ided a grim reminder that e\en world-class runners arc not exempt from
political turmoil. By carK' I'cbriiarx, more than 1,000 Kenvans had been killed in

the Rift Valley, a stronghold of the country's distance-running tradition, including

Wesly Ngetich, the 2005 and 2007 v\ inner of Grandma's Marathon, and Lucas Sang,

a 1988 Olympic 400-meter relay racer, Others found it impossible to leave the
rhe 2007 marathon world champion. country for scheduled races; more than
Luke Kibet, uas struck on the back of a do/en missed January's RK. Chang's
the head. When he regained conscious- Rock 'n' Roll .\rizona Marathon. "To
ness, he literally ran for his life into the train now is \er\' difficult," says
TRAGIC LOSS
safety of a police car. Lawrence Kiplimo Sania, who
Lucas Sang, a 1988 Olym-
Athletes in some strife-torn areas be- did get to Phoenix, after using a pian, was killed in Kenya's it is not possible for
came afraid to train outside, including false ID card and paying an exor- postelection violence. our athletes to train
world cross-countr\' champion Lornah bitant price for his airline ticket. freek; but our con-

Kiplagat, u ho runs a training camp that "You can go somewhere w here someone cern right now is mercK' that thcv are
"
is now housing refugees. Training is not might kill you. safe." -PETER GAMBACCINI
easy, and especially mentally it is tough," "Without peace, we cannot excel in

Kiplagat's husband. Picter Langerhorst, sports," savs Da\ id Okeyo, secrctar\ gen- .A full report on this situation will appear in
wrote in an e-mail to Runnf.r's World. eral of Athletics Kein a. "At the moment an upcoming issue o/ Runnf.r's World.

REAL RUNNERS REGULAR PEOPLE OaiNG AMAZING THINGS

WELOON DIANA OUTRAN CANCER FAYE EISENACHER RACE REGULAR

Diana's 21st birttiday wasn't cause Eisenacher has run the Azalea Trail Run 10-K
for celebration. On that day. May in Mobile, Alabama, since it began In 1978.
16, 2004, he was diagnosed with March's event will be number 31 for the

Burkitt's lymphoma. "Instead of 81-year-old. At last year's Azalea, she ran a

falling into a 'why me' pattern, I 1:14:15, shattering the Alabama state record
decided to attack it with a 'let's tor the 10-K for her age group (1:37:40). Ei-

go' attitude," says Diana. The senacher attributes her longevity to her low-
former high school cross-country fat diet and activity level. "I'm still the same weight was I in high
team captain ran through his school," says Eisenacher, who now lives in Farragut, Tennessee.
treatments, which included spinal "I'm not planning on stopping running anytime soon." -G.K.
taps, a bone-marrow transplant,
and chemo. When he was healthy
enough, he resumed classes at CANDACE SUTHERUND GIVING BACK
the University of Pennsylvania ^^^^ Sutherland, 14, lived in foster homes and
and set a goal of running the New K homeless shelters until she was 8. "That's

York City Marathon. In November, W why dedicate my running

I to the less fortu-

Diana, who is now 25 and a med nate." Through races, Sutherland, who now
student at Columbia University, ^^^^-^^^^k lives with her aunt and uncle in BIsseL Mani-
completed the race, running a 3:17 ^^^Q^^^H toba, has raised enough money to donate
while raising money for Team for more than 5,000 pounds of food to a local

Kids, a charity that provides run- mission. She ran her third marathon (5:05) last fall, enabling her
ning programs to underprivileged to buy 105 turkeys for Thanksgiving dinners at shelters. Suther-
children. -GAIL KISLEVITZ land also speaks at schools about poverty. -G.K.

SEND REAL RUNNER NOMINATIONS TO REALRUNNERS@R0DALE.COM.

26 APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY STACY KRANITZ

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 WARMUPS

If you're having a hard time u rapping \ ()ur head around the

Zero Handicap idea that running on artificial legs can give you an edge, you're
not alone. Pistorius and his supporters have appealed the ruling.

DO PROSTHETIC LEGS REALLY GIVE SOUTH They'll face an uphill battle. After a batter* of tests. Peter

AFRICAN SPRINTER OSCAR PISTORIUS AN EDGE? Briiggemann, one of the world's leading experts in running
biomechanics, concluded that Pistorius's prostheses— called
IN JANUARY. AN INnF.PF.NDF.NT STUDY FOUND THAT THF Cheetahs — enable him to use significantly less cnerg) than
"
prostiictic limi)s usee] i)\ Oscar Pistoriiis, a double bclow-tlic- able-bodied athletes when rmming at the same speed. The
knee amputee, give him an unfair advantage over runners v\ itli difference is substantial; much greater than vou'd ever see
two whole legs, thus \ iolating an International Amateur Athlet- naturally among athletes," says Ro.ss Tucker, Ph.D., an exercise
ics I'cdcration rule that prohibits the use of technical aids. As a physiologist at the University of Cape Town. South Mrica.
result, the lAAF banned the South African 40()-nieter special- The full study has not been released, but Tucker has inter-
ist from competing in lAAF-sanctioned events— including the preted the results for Runner's World based on the follow ing
2008 Olympic Summer Games in Beijing, China. key findings reported by the lAAF. —Matt Fitzgerald

When
Less Energy Loss
the foot hits the ground running,
O O Less Vertical Motion
Faster runners tend to produce less
it moves through a landing, a stance vertical oscillation than slower ones,
(pause), and a push-off phase. Energy meaning they don't bounce as much
is lost during the stance. Bruggemann and therefore waste less energy.
found that the Cheetahs lost 9.3 percent The Cheetahs produce significantly

versus the 41.4 percent energy loss expe- less vertical force than the human
rienced by able-bodied sprinters. That foot. So the energy return produced

translates into more power per stride. by the blades (see Superior Energy
Return, left) pushes Pistorius in the
right direction-forward, not up.

Superior Energy Return

When you run, the body sends energy
O
into

the ground and receives some

helps propel you forward. Because the
back, which 0 Less Fatigue
Tucker believes the small loss of
Cheetah's carbon-fiber blades are so stiff, propulsion Pistorius experiences
they produce three times more energy by not having lower-leg muscles is

return than a human ankle. "There's evi- more than made up for by the fact
dence that a stiffer tendon returns more that the Cheetahs have no chance of
energy," says Tucker, "and the Cheetah is fatiguing. Plus, they weigh less. "The
a lot stiffer than any human leg." mass of each prothesis is about 2.2
pounds, which is 13 to 17 pounds less
than a human lower leg," says Tucker.

THE CHEETAH
MANUFACTURER Ossur, tiead-
quartered in Iceland MATERIAL
Carbon-fiber polymer matrix,

Pistorius
Equal Speed, Less Energy
can run the same speed as able-bodied sprinters using
O known
bination of
for its unparalleled
ligtit weight and
com-
stiff-
ness WEIGHT 1.2 pounds each
25 percent less oxygen, due to the blade's energy return. "That's (blade only) COST $18,000 each
a shocking number," says Tucker, who expected a figure closer to
five percent. This gives Pistorius an edge in the second half of a
400-meter race-most sprinters slow down; he often speeds up.

28 APRIL 2008 RUNNERSW0RLD.COM

MUSiC
CITY

tOLJIMTRY MUSIC
MARATHOIM
MASHVILLE
AprU BB, BOOB
Foot Locker
SATIRN
^/(Ue^ ^(f<*fuf 800.311.1255 ^^www.cmmarathon.com
Oupyrigiiieo inaicriu
 HUMAN RACE
WARMUPS

'For people who just want

to get out and run four
or five miles, the loops

around the Mall are perfect.

Avoid tourists by running
in the early morning, late in

the day, or on weekends. If

you can't run on the gravel,

there are roads along the
Mall as well."

ON THE ROAD VISITOR KIT

People: DC Road Runners
Washington, D.C. (dcroadrunners.org)
Eats: Central Michel Richard, 1001

Pennsylvania Avenue; Whitlow's

iTOUR GUIDE ED GRANT, PRESIDENT OF THE DC ROAD RUNNERS on Wilson, 2854 Wilson Boulevard,
The National Mall (5.5 miles): From the intersection of Jefferson Drive and 12th Street, head east on Jefferson Arlington, Virginia
Drive. Make left turns on 3rd Street and Madison Drive. Take a right on 15th Street. Make left turns on H Street Races: Cherry Blossom 10-mile
and 17th Street. Turn right on Constitution Avenue. Turn left on Henry Bacon Drive. Make right turns on Lincoln Run, April 6 (cherryblossom.org);
I

Memorial Circle and Daniel French Drive. Make left turns on Independence Avenue and 15th Street. Turn right Marine Corps Marathon, October
on Jefferson Drive and return to the start. 26 (marinemarathon.com)
Q East Potomac Park, a.k.a. Mains Point (4 miles): Start at the Jefferson Memorial and head west along Ohio Specialty Running Stores:
Drive, turning left where the road forks. Follow Ohio Drive around the peninsula and return to the start. Georgetown Running Company,
Q The Rock Creek Trail (4.9 miles): From the northwest side of Lincoln Memorial Circle, turn right on Rock Creek 3401 M Street; Fleet Feet Sports,

Parkway. Follow the adjacent trail to the Massachusetts Avenue overpass. Turn around and return to the start. 1841 Columbia Road

30 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY JUDE BUFFUM

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 PROMOTION

PACES INSIGHT

What is the most unusual training

method you've ever employed to
enhance your endurance?

/^(^--'V.'vu*^ V^i^U^ A^A. /f^/MJLS

or

David Novak
Crown Point, IN
RUNNER'S WORLD PACESETTER

For more insights from the

Runner's World Pacesetters visit
www.runnersworld.com/pacesetters RUNNERS
adidas and Runner's World have brought together the adidas pacesetters
collective voice of the running connnnunity v/ho will share
their insights and advice with you every month.
 WARNUPS

WANTED: RUNNING COACH. MUST PRO-

vide individualized training program

Self-Help and motivation; a

injuries, please.

What runner
PR would be nice; no

hasn't wished for a

WITH ADVICE FROM THE COUNTRY'S TOP COACHES, YOU CAN chance to work with someone who can
TRAIN YOURSELF TO RUN YOUR BEST BY KELLY JAMES-ENGER answer all their questions, tell tliem what
to do, maybe even push them out the
door every now and then? Indeed, the
expertise and incentive a coach provides
can be tlie difference between just run-
ning and running well. But the fact is

that most nmners train on their own. So

we asked some of today's leading recre-
ational running coaches for their in-

sights on how \ ou can do a better job of

preparing yourself for your next event.

Choose the Right Plan <r

Training programs are like cell-ptione

plans: There are a number of good ones out

there; you just have to find one that suits
your lifestyle. "I build an athlete's program
around what they're doing now," says Toby
Tanser, coach of the New York City Flyers,

individualize your training by selecting a

program that matches your time con-

straints and goals. Can you train three days
a week or six? Do you run-walk? Are you
racing to finish or for time? "It may seem
obvious to choose a plan that suits you,"
says Tanser, "but many runners use a pro-
gram because they think they should. In
reality, a program you can stick to and will

enjoy doing is more likely to bring you to

your goal." (You can get a customized
training plan at runnersworld.com/smart

coach.) And if you're formulating your own,

get it on paper "One mistake runners make
is they don't write out their plan," says At-
lanta-based coach Roy Benson. "Over time,
that can lead to Inconsistent training."

-> Use Current Paces <-

Running at the right pace is one key to im-

proving, so don't use your 5-K pace from

two (or 10) years ago; base your targets on
your current fitness level. If you haven't
raced recently, run a time trial (two miles
as fast and as evenly paced as you can),
and use the average speed for your 400-
to 800-meter intervals. Once you've estab-

PHOTOGRAPH BY KEVIN IRBY RUNNER'S WORLD APRIL 2008 33

 TRAINING

Train Yourself,
Not by Yourself ^ tips from
Every athlete learns from others, so read fo-
rums and training articles, ask

runners for advice, or hook up with a club for

more seasoned
the top
group long runs. By paying attention to how ADVICE FROM THE
others train and filtering the information WORLD'S BEST RUNNERS
through your own experience, you'll gain in-
sight into what works for you. And add tech- JASON LEHMKUHLE,30,of
nology to your list of resources. "A heart-rate Minneapolis placed fifth at the
monitor or a speed-and-distance device can U.S. Olympic Marathon Trials
give you valuable, objective information," says in New York City in November
Holland. "It helps to be more scientific when with a PR of 2:12:54.
you're on your own."

-> Evaluate Your Progress

One of the hardest parts of being your own
coach is determining whether your training Is

DINER VOICE Pay attention to how you feel day to day; going well. First, look for improvements.
your body will tell you if you should rest or run hard. "Maybe you're running the same times at a

lower heart rate, or you can run more intervals

lished your paces, stick to them. "Most runners at the same pace," says April Powers, head
overtrain at some point, trying to keep up with coach for Team in Training in San Francisco.

inappropriate training partners," says Benson. Other signs of success: Your threshold work-
outs feel easier; your long runs leave you

Take Good Notes less fatigued; or you felt strong during a

"The training log is the single most important midtraining race.

tool for the self-coached runner,"

Holland, a sports-performance coach in

says Tom Second, check
which include a constant feeling
for signs of overtraining,

of exhaus-
m "I
FINISH FAST
start track workouts
Darien, Connecticut, and author of The Mara- tion, nagging injuries, a consistently higher- a few seconds over goal pace
thon Method. "The more notes you take, the than-normal resting heart rate, and loss of in- and run the last couple of re-
better." Record any variable that Influences terest in running. The most common reason peats a few seconds under
your running— miles, pace, weather, how much for overtraining is insufficient recovery. goal pace. This trains me to
you slept, what you ate, your stress level— and Recovery— easy and full rest days— allows the parcel out my effort in races
you'll be able to identify patterns and deter- body to repair, which is as essential for im- and finish strong."

mine cause and effect. Say, for example, that provement as hard 800s. Always separate
you've been feeling sluggish during tempo quality workouts with at least one easy day, rtO RESTLESS
runs. Your log shows you've taken two rest take one complete rest day a week, reduce U ^ "When I repeat the
days between quality sessions and that you your training volume every three to tour weeks, same track workouts in train-

get eight hours of sleep a night, so rest likely and run your workouts at the right pace. ing, rather than running the re-
isn't the culprit. But you have been doing your peats faster, often decrease
I

tempo runs after work and haven't eaten since Check Your Pace <r- the recovery time. Shorter re-
lunch. Ah, you may just need a prerun snack. Varying the pace of your runs is essential to covery more closely simulates
Over the years, your logs could reveal valuable improving— as long as you're actually running the demands of racing."

patterns, like that you perform better at the the right paces. "Too many runners try to pass
marathon on 35-mile weeks rather than 50. off a moderate effort as an easy recovery ri"7 DRESS MORE
day," says Benson. Over time, that can lead to Uw "During cold weather,
^ Be Flexible <- fatigue and overtraining. Use heart rate or I simulate the conditions of

Don't let your training program run you. If your pace to ensure you're running your easy days warm-weather races I'm tar-

kid's soccer game gets rescheduled on your slowly enough, run with a slower friend, or Once a week, dress in
geting. I

long-run morning, do it the next day or the fol- head out for a mellow trail run. And while you warmups and hit the treadmill,
lowing week. If your program calls for a rest want to hit your targets during speedwork, or add a couple of unneces-
day, but you need to run hard because work "intervals shouldn't be run to total exhaus- sary layers before heading

was stressful, do your tempo miles, and rest tion," says Powers. Finish feeling like you outside." -BOB COOPER
the next day. Your plan is only that-a plan. could run one more repeat. ®

34 APRIL 2008 RUNNERSW0RLD.COM

Cor
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 ^ »TIPS FOR BEGINNERS, FROM THE COACH WHO KNOWS THEM BEST
EuA^
^/ JEFF GALLOWAY// THE STARTING LINE

baclc. It also causes most

runners to greatly shorten
their stride; a too-short stride
Go Longer, Stronger
HOW TO SAFELY ADD MILES TO YOUR ROUTINE
weakens the natural flexion

action of the anl<le, which AT SOME POINT, ALMOST EVERY RUNNER WANTS TO RUN
helps propel you forward. farther. You complete one mile, you want to tiy two. You reach
Q Should I lean forward when Since it's hard to use the ho- three miles, five seems possible. Adding distance to your rou-
I run uphill? rizon to gauge your posture tine is smart because it improves fihiess, builds endurance, and
A To minimize effort and when you're climbing, use the bums calories. F,ver\ other week, hy ninning "long"— that is,

maximize efficiency, it's best sl<y; simply run tail, making any distance beyond your usual miles. If you usually run three,
to maintain a posture that Is sure the top of your head is start at four miles. Your goal might be to reach an hour, run 1

perpendicular to the hori- pointing straight up. miles, or v\ork toward a marathon. The follow ing guidelines
zon—meaning don't lean. will help you build miles witliout undue fatigue or injur)'.

Leaning forces your muscles Ask Galloway, an Olympian and I

to worl< harder and can put
coach to thousands, any running » Slow down
question at JeffGalloway.com. Taking your speed down a notch or two gives you energy to go lon-
excess stress on your lower
I ger. Add about two minutes to your usual pace. For example, if you
usually run three miles in 30 minutes (10 minutes per mile), expect
to run four miles in 48 minutes (12 minutes per mile) or longer.

» Build gradually
Adding miles too quickly can lead
to burnout and injury. So increase RUN-WALK GUIDE
The chart below shows a sug-
your long run by no more than one
gested breakdown of running to
to one and half miles at a time. walking based on your pace.

» Run long every TYPICAL PACE

PER MILE
RUN-WALK
BREAKDOWN
other week
8:00 6min. / 1 min.
This gives your body time to recov-
9:00 5 min. / 1 min.
er, which reduces injury risk.
10:00 4 min. / 1 min.
1

» Take walk breaks 11:00 3 min. /I min.

12:00 2 min. min.

A six-mile run with walk breaks still
/ 1

13:00 1 min. / 1 min.

gives you six miles of endurance.
14:00 30 sec. / 30 sec.
The benefit? More energy for your
15:00 30 sec. / 45 sec.
run and a faster recovery.

, FACT.MICTION?
L 1 gonp
t

^^^^^^^^
fi

Dad for your joints."

FICTION. Running's Impact is actually

good for you; it stimulates bone growth
and strengthens muscles. And while
softer surfaces like dirt and grass are
believed to help absorb impact, achy
joints are more often caused by training
errors than running surfaces. So increase
your mileage by no more than 10 percent
a week; use walk breaks; wear running
shoes, not cross-trainers; and run close
to the ground— think "forward" not "up."

36 APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY MICHAEL DARTER

Copyrighted m; iterir
 r= TRAINING
WARMUPS

Q Do need
I to do any specific
training to prepare for a down-
hill race?

A Although running downhill

seems easy, you should train

for courses with significant

descents, like the Boston

1^ M Marathon and the Peachtree

10-K, because downhills put

additional stress on the quad-

Q How do I handle
riceps. My runners do a course-
running In the wind? specific run every few weeks;

A When the wind is howling, that is, a workout where the

which it often Is in Amarilio, length and slope of the up-

Texas, i have my runners use and downhills match what

it as a training tool. When they they'll encounter on race day.
run into it, they simulate a hill If you don't live in a hilly area,

workout— shortening their set a treadmill on a slight

strides and increasing their downhill grade (most of the

turnover. When gusts are at better models let you do
their backs, they bound with this). For shorter races like
high knees to improve power Peachtree, do some of your
and form. You can use the wind, long repetitions (600 to 1000
too. If speedwork is on your meters) on the road, with part
schedule, hit the road instead of each repeat on a downhill.
of the track. During your fast This will help strengthen your

segments, run with the wind quads, so you don't trash them
while focusing on increasing on race day.

your turnover; then turn around —Pete Rea Is head coach at

and run slowly against the wind in a study my colleagues and I week group, and there was no ZAP Fitness in North Carolina,
to recover. conducted in 2007 comparing difference between the groups where he coaches recreational
—David Lard coaches Lone strength-training frequency. in lean-muscle-mass gains. runners and Team USA Training

Star Runners Club members who did the weight —Darren Burke, an Center

Q
Participants Ph.D., is elites.

in Amarilio, Texas, one of the workout three days a week had associate professor of human
windiest cities In America. only a three percent strength kinetics at St. Francis Xavier Submit your questions to ask
theexperts(irodale.com.
Increase over the two-days-a- University in Nova Scotia.

Q How many days a week

should I strength train?

A You can increase strength

THE WORKOUT • Aerobic Power Intervals
and lean muscle mass with just
two days a week of strength WHY: To jump-start your season
v; H n n r ^^o placed second at the
work. Your best plan? Perform
three sets of eight to 10 repeti-
U.S. Olympic Marathon Trials (2:11:06) and will run the 10,000
meters this July at the U.S. Track and Field Trials
tions of each exercise, choose
weights that produce fatigue At the track, run 5 x 2-K (five laps) at a little faster ttian threshold pace
on the last rep of each set, and (about half-marathon race pace). Recover with a two-minute slow jog
separate your workouts by at between repeats. Warm up and cool down with a 15- to 20-minute jog.
least 36 hours to allow time "This workout is a good introduction to faster-paced running when I'm

for your muscles to recover. coming out of an easy phase," Ritzenhein says.

This formula proved effective

38 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY JASON FORD

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Ljv ^
//THE FAST LANE//
TRAINING ADVICE FOR PEAK PERFORMERS BY ED EYESTONE

speed most closely correlated

with traditional tempo runs.
Therefore, your weekly tempo
runs are your race-pace work-
outs. Start with three miles and
increase by a half mile every
week until you are comfortably
running at half-marathon
race pace for eight miles. Give
yourself at least one easy re-
covery day before and after
these workouts. Cap your tem-
po sessions at eight miles
(plus warmup and cooldown);
otherwise, the workout too
closely mimics an actual race,
which requires extended
recovery.

O10-K
At 10-K race pace, you should
be running just under your VO2
max— a demanding Intensity.

So keep intervals to a max of

two miles and total 10-K race-

pace volume per workout to
four miles. Here are a few of
my favorites: a descending lad-
800
der of two miles, one mile,
meters, 800 meters with 1:1
Q Marathon time recovery. Or 4 x 1 mile

Fast Is As Fast Does At the start of your training, re- with 1:1 time recovery.
place a weekly tempo run witti
PRACTICE RUNNING AT RACE PACE TO HIT A GOAL TIME
five miles at your goal mara- 0 5-K
ttion pace (GMP). Do this work- Because of the high intensity
REMEMBER THE JOKE ABOUT THE TOIIRIST ASKING A NATIVE
out early in the week, and add of 5-K race pace, the farthest
New Yorker hem to get to Carnegie Hall? "Practice, practice,
one mile every week. Once you you should run at this speed in
practice" is the smart-aleck replv. I hat answer, modified tor run-
reach 10 miles, move the GMP training is one mile, and that
ners, could be given to anyone who asks how to race faster. "Prac- run to every other weekend, will likely feel tough due to the
tice race pace, practice race pace, practice race pace!" Such alternating It with your slower- accumulation of lactic acid. So
workouts follow the principle of specificity: lb become better at paced long run. Then build the
1 suggest using more palatable
a skill, you have to perform that skill. In other words, if you want GMP run to no more than 15 distances for 5-K pace inter-
to run a three-hour marathon, lune to practice running miles; the last one should be
\()u at a vals: 800, 1000, or 1200 me-
three-hour-marathon pace (that is, 6:52 minutes per mile). three to fourweeks from race ters. Try: 6 to 8 x 800 with 1:1
A final five-mile GMP run a
day.
As bone-headed simple as that idea seems, many runners pre- time recovery; 2 x (1200, 1000,
week out from race day should
paring for a time goal fail to train at race pace. But only nmning
feel easy.
800) with 1:1 time recovery. ®
at goal pace will give you the exact biomechanical, neuromuscu-
lar, and cardiovascular training that such an effort requires.
O Half-Marathon Ed Eyestone, an exercise
and two-time Olympic mara-
physiolo-

Race-pace workouts are most often used in marathon training, Half-marathon pace (about 15
gist

ttioner, is the men's cross-country

but they're beneficial at any distance. And v\ hile they won't get to 25 seconds per mile faster
coach at Brigham Young University.
you to Carnegie Hall, they may land you an age-group trophy. than marathon pace) is the

40 APRIL 2008 RUNNERSW0RLD.COM

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 wheat and dairy firom her diet, her

symptoms vanished. In Novem-

ber, she ran a 2:41:57 personal
best in New York City. "I no lon-

ger have the mindset that because

I'm a runner I can't benefit from a
checkup," she says.

Running makes us fit, not in-

vincible. When we neglect our

bodies' basic needs, we can't go

as far or, as Christian discovered,

as fast. Breaking your bad habits

with these easy fixes will make
you a better runner, not to men-
tion a happier, healthier person.

You Are Your

Own Medic
We runners are often hyper-
aware of our bodies, and when
something's "off," we're quick to
self-diagnose and treat. We'll Ice a
tight hamstring, pop ibuprofen, and
hobble through lingering pain. Big
mistake, says Lewis G. Maharam,
M.D., medical director of the New
York Road Runners and Team In

Training. "Minor Injuries could turn

into serious Issues like muscle
tears or stress fractures."

When you have a nagging

ache or pain, the sooner
you see a doctor— preferably a
sports-medicine specialist-the
faster you'll be back on track. An
expert who recognizes that you're
an overpronator, for example, could
offer better insights on treating
your lllotiblal band syndrome. If

you've been sluggish on runs,

schedule a checkup. Asthma, a
THESE EASY FIXES TO COMMON MISTAKES WILL MAKE YOU heart murmur, high blood pressure, or
anemia can sap energy Ask your
A HEALTHIER RUNNER BY KARA MAYER ROBINSON levels.

doc to test your blood's Iron stores. "Se-

rum ferritin, a protein responsible for Iron

Habits to Break
storage, can become depleted, which is

associated with slower recovery and de-

clining performances," says Dr. Maharam.

IN 2001, MELISA CHRISTIAN WAS A 3:30 MARATHONER PLAGUED BY STOMACH CRAMPS You Never Stretch
and frequent porta-poth' stops. But she never sought a doctor's help. "I thought it was It's hard to squeeze In runs some
either a normal part of training or race-dav anxieh ," sa\ s the 3 1-year-old Dallas dentist. days, never mind stretching. But tight mus-
Three years later, Christian w as diagnosed with food intolerances. After she eliminated cles can contribute to shinsplints, plantar

ILLUSTRATION BY THOMAS FUCHS RUNNER'S WORLD APRIL 2008 43

,
Copyrighted material
 WARNUPS
m
fasciitis, and muscle pulls, which could workout into a grueling one. "Sleep en-
You Forgo Sunscreen
sideline you for weeks. Improved flex- hances the restoration of cells that are
In 2007, the Archives of Der-
ibility also shortens recovery time; looser damaged from running," says Ralph
matology reported that runners are at
muscles are more receptive to glycogen re- Downey, Ph.D., chief of sleep medicine at
a higher risk of developing skin cancer
placement, which accelerates healing, says California's Loma Linda University Medical
than nonrunners. Researchers found that
Skip Stolley, director of VS Athletics Track Center. Getting enough shut-eye can also
the occurrence of skin abnormalities in-
Club in Santa Monica, California. ward off "effort headaches." A 1999 study
creased with mileage, not only because
found that distance runners experienced
of increased sun exposure, but perhaps
Your muscles get the most bene- twice the number of headaches as non-
because training can suppress immune
fit from stretching postrun. Ideal- runners. Downey says this is most likely
function, making the body more suscep-
ly, you'd tack on a 15-minute flexibility due to the dilation of blood vessels and si-
tible to the sun's ill effects. Another
routine to your workout (see runnersworld. nuses that occurs during exercise. The
study named sweat as a contributor to
com/whartons). No time? Drop a six-miler good news: The headaches occurred less
UV-related skin damage; perspiration in-
to a five-miler and use those leftover min- often when the runners got more sleep.
creases the photosensitivity of skin, which
utes to hit your calves, quads, hamstrings,
makes it more prone to burning. "The sun
and glutes. "You're not hurting your work- li'iijiiil Some people are fine with five
is definitely a job hazard for distance run-
out—you're enhancing it," says Stolley. hours, others require 10. Runners
ners," says Deena Kastor, 2004 Olympic
"The benefits of stretching will do your who put greater demands on their bodies
Marathon medalist, who was diagnosed
body more good than could be done by tend to benefit from the higher end of that
with squamous-cell carcinoma and mela-
running that mile." range, says Downey. Note how many hours
noma in 2001.
you get each night in your training log. Re-
You're a Night Owl view It and look for patterns. Once you fig- Before every run, put on a water-
li'riH'l
Runners who shortchange sleep ure out your target number, try to hit it
or sweat-proof SPF 15 lotion that
compromise recovery, immunity, and men- each night, particularly during the week shields against UVA and UVB rays, says
tal sharpness, which can turn an easy leading up to a race.
Rodney Easier, M.D., past chairman of the
American Academy of Dermatology's Task
Force on Sports Medicine. If you have fair

skin or a family history of melanoma, fol-

rMBULANCECART low Kastor's example: She slathers on

sunscreen, wears sun-protective clothing,
and avoids midday runs.

FICTION. After the tragic deaths in You Never Rest

last fall's Chicago and New York City Overtraining can cause persis-
marathons, your friends and family tent soreness, suppressed Immunity, in-
might ask, once again, isn't running
juries, moodiness, and loss of motivation.
26.2 risky? THF ANSV'JER: NOT VERY.
"Rest isn't the absence of training, it's an
According to a study in the British
important component of it," Stolley says.
Medical Journal, marathon deaths are
"During recovery periods, your cardiovas-
not only rare, but races actually save
cular and muscular systems are restored
lives by limiting traffic accidents.
and rebuilt to a higher level-that's where
University of Toronto researcher
all performance gains are made."
Donald Redelmeier, M.D., surveyed 26
marathons over 30 years (685 total
COMMON SCENE Emergency crews aid liUttM Every training program should
injured runners, but rarely face fatalities.
races with 3,292,268 runners) and
found that 26 runners died during have a rest day in addition to two
or immediately after the events. That's one death per 126,000 marathoners; one or three easy days (shorter, less-intense

death per 500,000 hours of marathon running; or one death per 3,300,000 mites. runs following harder efforts) each week.

Marathons may even save lives, thanks to race-day road closures. Traffic fatalities If you didn't have a strenuous week, it's

dropped from an expected 131 deaths to 85 on days marathons were held. "We'd all okay to cross-train— go for a hike or swim,
be a little better off if we exercised more and drove less," says Dr. Redelmeier. take a yoga class, or treat your dog to a
The study picked up a valuable tip: Sudden death was 10 times more likely in the long walk. But if you're coming off a high-

last mile or right after the finish than in the first six miles. Dr. Redelmeier advises mileage week, reward yourself with a day
against sprinting to the finish and stopping abruptly. When he ran the 2005 Lake of total rest. Schedule a massage or
Placid Marathon, he "just tried to finish with a smile on my face." -AMBY BURFOOT breakfast with a friend so you'll feel like
the time off was well spent. ®

44 APRIL 2008 RUNNERSWORLD, COM

 THE BODYSHOP»JIM&PHIL WHARTON
WHERE RUNNERS GO TO GET STRONG AND STAY INJURY-FREE

G GET OVER IT
Popping-Hip
Syndrome
STRENGTHEN YOUR HIP FLEXORS
TO GET RID OF THIS NOISY PROBLEM

WE ALWAYS TELL OUR CLIENTS TO LISTEN TO

what their bodies are saying. Sometimes, we
mean that hterally— as with the case of a pop-

ping hip. Runners may feel the sensation or

hear the sound of snapping or choking when

their hip is flexed and extended. This occurs
when a muscle or a tendon moves abnormally
over a bone. In the hip, this can happen at
the iliotibial band (outside of the hip) or the
iliopsoas tendon (pelvic area). Runners should
take it as a sign that their medial hip rotators
(part of the hip-flexor group) are weak and
inflexible. Strengthening them and increasing
their range of motion will stop the pop and pre-
\ ent hip bursitis (inflammation of the sacs that
let muscles mo%'e smoothly over bone), a pain-
ful condition that can disrupt your running.

IT WORKED
REHAB Work on building range of motion and strength In your medial hip rotators. The FOR HIM
"Get Flexible" exercise (below left) can be done before and after a run, as well as throughout
the day. The "Get Strong" move (below right) should be done at least twice a week after you
In 1994, GEORGE
run. O If the popping becomes more frequent and is increasingly uncomfortable, see a doctor.
HIRSCH, chairman of
Torn cartilage in may be responsible, which sometimes requires surgery.
the hip joint
the board of the New York Road
Runners, ran three marathons In
GET Flexible GET Strong
one month. This put enormous
O Sit straight in a chair with O Loop a stretching rope
stress on Hirsch's hip, resulting
both feet on the floor directly around the arch of your
under your knees. right foot, keeping the ends
in popping-hip syndrome. We
used these exercises (left) to
O Place your right foot on the to the outside of your leg.
unlock and increase
thigh of your left leg, resting O Lift the rope up to re-
in the joint.
flexibility

Hirsch has been

the ankle Just behind the knee. move any slack.
committed to a stretching rou-
O Contract the muscles in the O Place your left hand on
tine since then, which seems to
hip and outer thigh of the right your right thigh to stabilize
have paid off: In 2005, at 71, he
leg as you gently lower the the leg and keep your up-
right knee toward the ground. per leg from lifting.
ran a 3:31:55 at the Berlin Mara-
thon, winning his age group.
O Use your right hand to gently press the right O Rotate the lower part of your right leg away
knee down while stabilizing and holding the foot from the center of your body. Gently pull on the
in place. rope to extend the range of motion.

O Hold for a second or two, release, and repeat 0 Hold for a second or two, release, and repeat
Visit whartonperformance.com
or e-mail whartons@rodale.com.
10 times. Repeat with the other leg. 10 times. Repeat with the other leg.

46 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY ALICIA BUELOW

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EU£L WARMUPS

BEFORE AND AFTER

Add yogurt, almonds, and
strawberries to oatmeal
for protein, good fats
and vitamin C.

PACK MORE NUTRIENTS-AND FLAVOR-INTO YOUR MEALS "unlocking" other nutrients, says Elaine
Magee, M.P.H., R.D., author of Food
WITH THESE SIMPLE MAKEOVERS BY KELLY BASTONE Synergy: Unleash Hundreds of Powerful
Healing Food Combinations to Fight

Fully Loaded
Disease and Live Well. When you buy
packaged foods, scan the nutrition label
for double-digit Daily Values for fiber,

vitamins, minerals, and protein. " The

AS A RUNNER, YOUR GO-TO DAILY FARE IS PROBABLY PRETTY HEALTHY: PASTA, LEAN goal," says Moore, "is to get the best nu-
meat, salad. But simple food swaps— yogurt instead of skim milk, olive-oil vinaigrette trition you can every time you eat."

instead of fat-free dressing— can pack more nutrients into ever)' bite.

"Nutrient density means foods have a high nutrient content relative to their calories," Preworkout Breakfast
says Marisa Moore, R.D., L.D., a spokesperson for the Anierican Dietetic Association.
MEAL Oatmeal witti milk

"Tliey are the most efficient way for runners to fill up on essential vitamins, minerals,
(D and a sprinkle of brown sugar
MAKEOVER Oatmeal with almonds,
and carbohydrates." Making nutrient-rich foods the main focus of every meal means
strawberries, and low-fat yogurt
runners can properly fuel up for workouts without worrying about adding on pounds.
NUTRITION BOOST "Oatmeal is
How can you tell if a food is high in nutrients? In general, the less processed it is,
a good option for runners," says
the more nutrients it will provide. Adding fresh fruits and vegetables is the easiest way Moore, because its wtiole-grain carbs are
to improve any meal, since most are low in calories but high in vitamins, minerals, ricti in B vitamins, wtiich help convert pro-
and antioxidants. Certain food pairings improve a meal's overall nutritional value by teins and sugars into energy. A recent

PHOTOGRAPHS BY KATE SEARS RUNNER'S WORLD APRIL 2008

 WARMUPS

NUTRITION BOOST Pasta and beans Postrace Celebration Dinner

Is a traditional Italian pairing that de- /jmN MEAL Ribeye steak, salad with fat-

livers far more fiber, protein, iron, and cal- vx/ free dressing, and diet soda
cium than noodles alone. "Anywhere you MAKEOVER Top sirloin steak with
can add beans, go for it," says Magee, be- capers; mixed greens with carrots,
cause they're relatively low in calories but sunflower seeds, and vinaigrette; red wine
pack a big nutritional punch. Chicken offers NUTRITION BOOST A recent study
additional protein to fuel recovery; plus, it showed that antioxidants found in
helps the body use the iron contained in capers may help prevent cell damage that

beans. "Meat, poultry, and fish act as ab- results from digesting meat— damage linked
sorption enhancers to make the iron in with a higher risk of cancer. Choose round
beans more available," says Moore. Broc- or sirloin cuts, which are lean but still high
coli adds lots of calcium, vitamins A and C, in iron. Use an olive-oil vinaigrette on your
and high amounts of sulforaphane, which salad to improve the absorption of nutrients
A SMARTER LimCH Wraps let you pack In more
vegetables than your typical sandwich. has cancer-fighting and anti-inflammatory in carrots and greens. Sunflower seeds are
properties. "That's great news for runners, high in vitamin E, an antioxidant that's valu-
Study also showed that B vitamins may who demands on their knees,"
put extra able for runners because it protects cells
help build and repair muscle and red blood says Magee. (To get more sulforaphane, from oxidative stress. Red wine may boost
cells. Substitute low-fat or fat-free yogurt sprinkle broccoli sprouts, which look simi- the antioxidant effects of vitamin E and may
for milk: Cup for cup, yogurt delivers more lar to alfalfa sprouts, into your sauce.) inhibit the growth of certain cancers. ®
protein, potassium, and calcium. Skip the
brown sugar and sweeten your oatmeal
with fresh or frozen strawberries, which Nutrition researcli tliat keeps you up to speed by susan rinkunas
are high in vitamin C and will boost calci-
um absorption from the yogurt. Add
crunch with almonds, a good source of

vitamin E and monounsaturated fats.

Postworkout Lunch
®MEAL Turkey sandwich on a
THIS JUST IN
baguette with lettuce and light mayo
Popeye Was Right ^ f\ RUNNERS ON LOW-FAT
MAKEOVER Whole-grain wrap with
turkey, spinach, tomato,

©NUTRITION BOOST Whole-grain

and pesto SPINACH BUILDS STRONG LEGS AND LUNGS
a Swedish study, cyclists took nitrate supple-
1-1
JI I

\ ^/f) ^^^^ "'^"^ "^•'""^

University of Buffalo

researchers followed 86
In

ments for three days, after which they used five

A xIl XI female runners over one
breads contain more fiber and B vi-
year and found that those who got less than
percent less oxygen and increased muscle effi-
tamins than white varieties— even crusty
30 percent of their calories from fat were 2.5
ciency by seven percent during exercise. Spinach
baguettes. Instead of sliced bread, choose
times more likely to get injured. This group
and strawberries provide high levels of nitrates (1)
a wrap, which makes it easier to fold in
had a lower intake of vitamin K. deficiencies
more vitamin A- and K-rich spinach. Eaten of which are known to decrease bone-mineral
with tomato and turkey, spinach completes
a trio of B vitamins that's been shown to
Tea Cool^ It
density and increase fractures. (2)

help build red blood cells and protect with a Twist \

STEAMED BROC- AN ORANGE A DAY KEEPS
against heart disease. Pesto, made with ol- CITRUS BOOSTS COLI IS HEALTHIER KNEE PAIN AWAY
\

ive oil, basil, and pine nuts, adds a healthy ANTIOXIDANT THAN RAW In an Australian study of 300
serving of monounsaturated and polyun- ABSORPTION ']
Italian researchers adults, people who consumed the
saturated fats. A recent study showed that Adding lemon Juice found that steamed most vitamin C from fruit had less

when eaten with vegetables, these fats im- to green tea ups the broccoli contains wear and tear on their knees after
UJ
!

prove the absorption of beta-carotene number of catechins ; higher levels of glu- 10 years. Vitamin C reduces the risk

(found in spinach) and other nutrients. your body can absorb ;

cosinolates, a plant of bone-marrow damage, and anti-

to 80 percent. Cate- compound found to oxidants from fruit decrease the risk

chins detoxify chemi- block tumor growth which

Carbo-Loading Dinner i in of cartilage defects, both of

®MEAL Whole-wheat pasta with cals and limit cancer- rodents, compared to are factors in the development of
cell activity. (3) the raw vegetable. (4) osteoarthritis of the knee. (5)
marinara sauce
MAKEOVER Whole-wheat pasta
SOURCES: 1) Acta Physiologica 2) Journal ol the International Society of Sports Nutrition 3) Molecular
with marinara sauce, white beans, Nutrition and Food Research 4) Journal of Agricultural and Food Chemistry 5) Arthritis Research S Therapy
broccoli, and grilled chicken

50 APRIL 2008 RUNNERSW0RLD.COM

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 NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS BY LIZ APPLEGATE, PH.D.

//FRIDGE WISDOM//
percent of your l^aiK' Value
for folate, a B vitamin that
promotes healthy blood
cells and helps prevent birth

defects. GET IT: Steam as-

paragus spears for about five

minutes, or until tender.

Drizzle with olive oil and a Q Are "detox" diets safe, and do
squeeze of fresh lemon. ttiey work for runners?
A Detoxification diets claim to

BETTER: In a salad rid the body of toxins found in

Many runners— especially food ttiat couid lead to fieaith

those who avoid meat— problems. Despite their promises,

don't get enough iron; that's these diets lack scientific proof

because nonmeat sources that they're effective. Most de-

of the mineral, such as veg- tox diets omit processed foods,

etables and grains, are not animal products, caffeine, and al-

as readily absorbed. But eat- cohol for a length of time and re-

ing foods high in vitamin place them with water, teas, and

C, like asparagus, increases some fruits and vegetables that

iron absorption from non- allegedly cleanse toxins from the

meat foods. GET IT; Add raw body. While every runner benefits

asparagus tips to a salad of from more fruits and vegetables

spinach, arugula, and radic- and less processed food, these

chio to get the most benefit diets can be harmful; they don't

from the iron in the greens. provide adequate protein, carbs,

vitamins, and minerals needed for

running and recovery. Further-

IN SEASONl Asparagus
GREAT: With your dinner
is loaded not on]\ w ith folate more, medical experts argue that

Asparagus but also vitamin

vitamin
B,,.

B,,, this trio

When combined with
works together to
detoxing is unnecessary because
our bodies are naturally equipped

THE THREE BEST ..Mro pj .APINTO lower circulating levels of homocysteine, to handle unwanted compounds.
THIS SUPERFOOD'S NUTRIENTS an amino acid that w reaks havoc on ar-

tery walls, leading to heart disease. GET IT:

I^QQ GOOD: As a side dish Stir-fry one-inch pieces of chicken or lean

One cup of asparagus spears supplies 115 beef, which are high in \ itamin B,;, with
percent of vour DaiK Value for vitamin 1 '/2-inch pieces of asparagus spears. Serve
K, which is vital for bone health, and 65 over brown rice for additional B vitamins.

QUICK TIP
Baking is one of the healthiest ways
ADD TD YOUR CART* Salad Bags to cook fish because It doesn't
require butter or oil. But the oven
Spin'nStor salad bags are a great alternative to buying heat pulls moisture from the fish, dry-

expensive prewashed greens or the chore of cleaning and ing it out. For moister results, cook
the fish in a baking dish at 400°F (10
drying lettuce. Place washed salad greens in the reusable
minutes for every inch of thickness)
plastic bag, twirl it around, and drain off excess water. and baste with broth or wine two or
Greens stay fresh in the bag for days, (argeecorp.com) three times during cooking.

APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY KATE SEARS

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Coi-
 The Athlete's Palate
AS A TEENAGER, DEVIN ALEXANDER ALWAYS
struggled to maintain a healthy weight. "I

was gaining 10 to 15 pounds a year, and I

was constantly on a diet," says the 36-year-

old chef. So she started experimenting with

ways to create healthier versions of her fa-

vorite meals. She also started running. "I

could barely do a mile at first, but then I got
hooked," she says. Her hard work paid off;

she lost 55 pounds— and developed a lasting

love for running and healthy cooking.
Now Alexander is the star of her own cook-
ing show. Healthy Decadence with Devin
Alexander, on Discovery Health. She also
wrote The Bi^est Loser Cookbook, and her
third title. The Most Decadent Diet Ever, is

due out this month, fhe busy Los Angeles-

based chef relies on her routine three-milers
to help her resolve recipe dilemmas, such as
how to make a taco shell hard without frying
it. (The solution: Wrap a soft corn tortilla

in damp paper towels and microwave it for

a few seconds to make it pliable. Shape the

tortilla and let it harden.)
Alexander cut calories and fat from this

soft-taco dish by using lean meat, reduced-

fat cheese, and cooking spray. "And it takes

just 10 minutes to make," she says. "I tell

people who think they don't have time to

cook something healthy that a dish like

this doesn't take any longer than hitting the

drive-thru." —Yishane Lee
HOW TO MAKE IT: SUPERSTUFFED STEAK SOFT TACO
Off the Menu
4 ounces top round steak Olive-oil spray

1 eight-lnch-diameter low-carb cup finely shredded romaine lettuce FAVORITE INDULGENCE

flour tortilla y* cup chopped tomato 'Chocolate. To make my

teaspoon salt-free Mexican ounce shredded Cabot's 75% light flourless chocolate cake
Vz to 1 1

or Southwest seasoning Cheddar cheese lower In fat, I use cocoa

Vs teaspoon garlic powder 1 tablespoon red taco sauce powder instead of baking

Pincti of salt, or to taste 2 tablespoons fresh cilantro chocolate and espresso

powder to richen the taste."

Preheat the oven to 400°F. Place the steak between two sheets of wax paper. Use the toothed side
of a meat mallet to pound both sides of the steak until it's Vs inch thick. Cut it into V^-inch strips. MUSIC TO RUN TO "Faith Hill's 'Me.' I have a lot of

Wrap the tortilla in foil and place directly on the oven rack to warm for five minutes. Mix together women-overcoming-things music."
the Mexican seasoning, garlic powder, and salt. Add the steak strips and toss to coat evenly. Pre-

heat a nonstick skillet to medium-high. Mist it lightly with spray Add the steak strips in a single
MUST-HAVE GADGET "Mini ice-cream scoop-

layer and cook two to four minutes. Place the tortilla on a plate and spoon the steak strips over half.
not just for ice cream but also to make meatballs."

Top evenly with the lettuce, tomato, cheese, taco sauce, and cilantro. Fold in half. Serves one. WHERE TO FIND HER: devlnalexander.com; The Most

CALORIES PER SERVING; 320 FAT: M g GARBS: 17 g PROTEIN: 40 g Decadent Diet Ever (Broadway Books) Is out April 22.

APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY KATE SEARS

Cop,;.^.. u...
 No Need
^^«P For Speed

BY JOHN BINGHAM

asked to break down my singularly un-

distinguished running career, I would
say that it, too, has come dowTi to a few
minutes of simply magical moments,
like running on a forested trail on a cool

morning and seeing a field of grass crys-

talized by the dew. Or running along the

Chicago Lakefront Path the morning
after a summer storm and watching the
clouds move eastward as the sun rises.
It's in those moments that understand I

that being a runner brings me closer to a

world of calm, beauty, and harmony—
world that 1 can only experience on my
own two feet.

I've also had the privilege to share in

the magic moments of other runners,

NOTES OF PERFECTION like holding a young

line of a marathon as
man at the finish

he cried with ex-

All of us can experience moments of greatness haustion and the elafion of being physi-
cally, emofionally, and spiritually spent.
FOR 45 YEARS EDWARD KLEINHAMMER WAS A BASS TROMBONIST WITH THE CHICAGO Or seeing the joy in the eyes of a middle-

Symphony Orchestra. 1 Ic was, by any measure, the finest bass trombonist who ever aged woman who, by crossing the finish

picked up the horn. For 45 years he played magnificent music in one of the world's line of her first 5-K, had liberated herself

premier orchestras under the baton of historic conductors and with some of the best from a lifetime of self-imposed limita-
musicians ever assembled. After his final performance, so the story goes, he was asked tions. On those days when I think that
how he would characterize such a distinguished career. "It was 20 minutes of great I am too tired or too busy or that my
music," he was quoted as saying. W^ile 20 minutes may not sound like a lot, Klein- life is too cluttered to run, I remember
hammer had a point that rings true for all of us. If we work hard at what we're most those moments. I get myself out the door
passionate about, we'll be rewarded with a few thrilling moments of perfection. because I know all the miles of training,
My 10-year career as a bass trombonist was not nearly as celebrated as Kleinham- all the sweat and hard work may come
mer's. Even so, I can remember my own few moments of great music, like the time down to just 20 minutes of greatness.
I played Hector Berlioz's Requiem with the Indianapolis Symphony at the Wolf Trap And, like Ed Kleinhammer and his
Center in Vienna, Virginia — the brass section literally played in the rafters. And there music, I know that on the day I run the
was the time after two long, hot days of rehearsals in Washington, D.C., that I played final time, I will be able to look back and
Randall Thompson's Testament of Freedom with the U.S. Army Band and Chorus. say it was worth it.

If you ask me, and I suspect if you asked Ed Kleinhammer, whether or not the years Waddle on, friends. ®
of practicing scales and arpeggios and long tones and lip slurs just to experience a few
minutes of musical transcendence was worth it, the answer would be yes. In fact, all
FOR MORE PENGUIN WIT AND WISDOM,
that hard work makes you appreciate those moments even more. GO TO J0HNB1NGHAM.COM.
I've been a runner now for longer than I was a professional musician. And if I were

S6 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY TIM BOWER

1 3rial
Aramco Houston Half Marathon | Chevron Houston Marathon I
EP5K Houston's Fun Run

January 18, 2009

www.chevronhoustonmarathon.com
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Human Energy^

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 Personal
Record

BY KEN DERRY

I'll never get to officially circle the bases,

these workouts bring me as close as I

could get. This year, the ritual will take

on even more meaning as '"^rhe House

that Ruth Built" will close at the end of
the 2008 season (the new Yankee Stadi-

um will open across the street in 2009).

SportswTiters, players, and fans alike

have speculated that ghosts roam this

ballpark. I can't say I buy that, but I ad-

mit that the thought of a spirit floating

in the lane next to me has kept me en-

tertained. I've wondered, could I out-
run the specter of Lou Gehrig? No way,
not the Iron Horse, who had a streak
of 2,130 games, undeterred by chronic
injuries. Joe DiMaggio? I wouldn't have
a chance against someone who had the
strength and endurance to hit in 56 con-
secutive games. Mickey Mantle? I'd be
left in his dust— Mantle could run from
home plate to first base in 3.1 seconds.
Then there's Babe Ruth. Now that's the
spirit: For all his greatness, the Sultan of

Swat was not spry.

If I were actually able to evoke the

ghosts of baseball's past, I'd rather run

FIELD OF DREAMS with them, not race against them. Per-

haps I'd be able to hear their whispers
Tracing the steps of baseball's legends in Yankee of forgotten tales, stories that have faded
Stadium gives an ordinary track workout meaning from view like that soaring inaugural

home run Ruth hit here on opening day,

THE MAYHEM IS GONK. THE ENERGY THAT SHOOK MY COMPUTER MONITOR April 18, 1923.
has vanished. Signs of last night's event hnger. Cleat prints clutter my path, hot- But as I turn the comer in left field on
dog wrappers rustle in the breeze, broken peanut shells crunch under my feet. my final lap, I hear only my footsteps.

But this morning, I'm enjoying something few people ever experience— a serene, I sprint along the third-base line, down
peaceful Yankee Stadium. behind home plate. In that moment it

Since I started working for the New York Yankees, I've had access to a considerable doesn't matter that I'm not in uniform
job perk— the roughly 400-meter, redbrick dust track that surrounds the baseball and there's no one chanting my name.
field. Known in baseball parlance as the warning track, it has become the site of my I can't help but feel that I've achieved
workout— 16 laps, about four miles— before the chaos of my day begins. On home- something great. I doubt I'd feel the
game days (81 a season), I'm at my desk by 9:30 a.m. and don't clock out until 10:45 same after finishing a treadmill run or
p.m. Which means when my alarm sounds at 6 a.m., I v\ ant to turn it off with a Lou- a loop around my neighborhood. And
iss ille Slugger. I'm tired, and I don't like track workouts. But the prospect of running so, with my runs here numbered, I'm
inside the 85-year-old iconic stadium is worth the lack of sleep. glad I'll be able to continue to chase my
Four miles on a track may seem tedious, but ha\'ing this legendary place to myself, dreams in the Yankees' new home. 9
before it gets taken over by grounds crews, batting practice, and 57,545 spectators,
Ken Derry is the managing editor of the
gives me time to think, reflect, and, in a small way, live out a dream. Like many boys
New York Yankees publications department.
who were decent ball players in school, I had fantasies of making it to the pros. While

58 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY RYAN GRABER

irial
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iial
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one race weekend where the

easily out number the miles,

k your calendar now to run in the

^ISNEY WORLD. Marathon Weekend -

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coming soon'.
 LOSING WEIGHT ISN'T JUST ABOUT LOOKING GOOD. FOR THE FOUR RUNNERS IN
ght- the next 10 pages, dropping pounds Is a way to ward off health problems, end years
of yo-yo dieting, boost confidence, and, well, run faster. With the help of a team of

PECIAL
DIMITY Mcdowell
nutritionists

anywhere from
and coaches, we've put together
five to

to the starting line, ready to change their lives

all the information you need to lose
more than 25 pounds. These four runners are stepping up
and lose weight for good. Are you?
 Illllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

WANTS TO LOSE
25+
POUNDS

REASON
STOP A LIFELONG WEIGHT-
GAIN/LOSS CYCLE
She's had some success with
the Atkins and South Beach
diets, but for Kate Sanders,
losing weight and l<eeping
it off has been a constant
CANINE iOUCAtic
struggle. The event planner
l<nows the basics of nutrition
and training from poring over
-"7 books and magazines, but
something still isn't click-

ing. "I try not to eat too many

processed foods, don't eat I

fast food, and eat as many

I

fruits and veggies as can, I

but I can't get below 163," she

says. Sanders, who started
running in 2000, is currently
logging about 15 miles a week
before she begins preparation
for her next half-marathon. "I

realize I'll never be an Olym-

pic athlete," she says. "But I

do have the power to be fit for

the rest of my life."

STARTING W EIGHT 170

TARGET WEIGHT140
RACING GOAL To run July's
Napa-to-Sonoma Wine Coun-
try Half-Marathon In less than
two hours, beating her best
time by 22 minutes

KATE'S COACHES
TONY WILLIAMS, owner of
Always Running in Seattle
(alwaysrunning.com) and
NANCY CLARK, M.S., R.D.,
author of Nancy Clark's
Sports Nutrition Guidebook,
in Boston {nancyclarkrd.comi
 I Weight-Loss SPECIAL

The Nutrition Plan The Training Plan

THERE ARE TIMES WHEN I M WORKING THAT I "you look at KATE, AND YOU SEE A RUNNER," SAYS
get SO hungr\', I'm shaking," says Sanders, who often forgets to coach Tony Williams. "She has a fluid, easy stride." Williams
eat while she's managing an event, then snacks on high-calo- wants Sanders to run, cross-train, and work on her core to

rie catered food afterward. That's Sanders's major problem, maximize her calorie burn and give her enough strength and
says nutritionist Nancy Clark: Sanders typically endurance to eventually run up to six days a week.
creates a massive calorie deficit during the day, To start, she will run three or four days a week,
then gets so hungry she overeats later on. Clark
r QUICKTIP cross-train three times, and do a thrice-weekly
wants to overhaul Sanders's habits by making sure Beware of core routine. She has one rest day a v\eek. As simi-
she eats at least four times a day and doesn't go liquid calories. mer approaches, Sanders will run more, cross-train
Sodas, juices, store-
more than four hours without eating. Here's how. less, and focus on these four strategies.
bought smoothies,
and coffee drinks
DETERMINE HOW MANY TRACK INTAKE have nearly GET A PHYSICAL KEEP STATS
CALORIES YOU NEED Go to calorieking. enough calories to "Biomechanical is- Log your daily workouts and
Clark uses the formula below to com to learn how constitute a meal. sues in people who weight. The sense of accom-
calculate the number of calo- many calories a ^^^^J need to lose more plishment is hard to beat when
ries clients should consume food has and loosely than 25 pounds are you look back and see that you
daily to gradually lose weight count them. "Round to the exacerbated by their weight," can cover the same two miles
while still being able to main- nearest 50," says Clark. Post a says Williams, who sees lots two minutes faster and you
tain energy to exercise. Keep calorie list on your fridge for the of heavy runners with IT-band weigh 12 pounds less.

in mind that 3,500 calories 20 foods you eat most often. problems and plantar fasciitis.

equals one pound. DOUBLE UP

SPEED UP AND SLOW DOWN One weekend day, do a moder-
Multiply your goal Once a week, do a tempo run, ate run of 40 to 60 minutes In
D weight by 10. which will help boost calorie the morning. In the afternoon,

Add 20 percent of that burn. Slow down for weekly ride a recumbent bike for 30
long runs (which should be at minutes. You'll burn extra calo-
number if you sit at a desk
all day; 50 percent if you're
least 30 minutes of easy ef- ries and get blood flowing to

fort) so your body uses fat, not your muscles, which will help
moderately active; or 70 THE BUCKET SYSTEM speed your recovery.
carbs, for energy.
percent if you're moving all day. Sanders needs about 2,200
calories a day to lose weight.
BAdd the number of calories Here's what that looks like.
burned during your
workouts (see "What's Your Breakfast 600 calorics
Sweat Worth?" page 68). Bowl of cereal: 1 cup granola WHAT A DIFFERENCE
or 3 cups Cheerlos (300 cal) A week of workouts for Sanders then and now
Reduce the total by
1 cup 1 percent milk (100 cal)
15 percent. Banana (100 cal) tJOW
8 ounces OJ (100 cal) Calories Burned

KEEP A STEADY PACE

Lunch 600 calories MON Off 45 mm recumbent bike, 453
Aim for four small meals a day 2 slices whole-grain bread (200 cal) moderate (mod) • 15 min
that are about the same num- 3 ounces turkey (150 cal) core347«106=453
ber of calories. To help evenly 1 ounce low-fat cheese (100 cal)

distribute your calories, think Lettuce, tomato, mustard as desired

TUE 2-mile run, easy 3-mile run, easy 123
(11 min/mile) 246 (11 min/mile) 369
of each meal as a bucket. Make 1 cup low-fat yogurt (100 cal)

10 baby carrots (50 cal)

sure you have at least three WED Off 3-mile run, mile 2 at 491
types of food in each bucket: tempo (9 min/mile) '15
Second lunch (3 or 4 p.m.) min core 385*106=491
fruits and vegetables, grains, 400 calories
and protein like low-fat dairy 2 sheets gratiam crackers (150 cal) THU 3-mile run. easy 45 min recumbent bike, 36 1

and lean meats. Fifty-five to 2tbsp peanut butter (200 cal) 369 hard 405
65 percent of the calories in Decaf latte with V2 cup 1 percent
milk (50 cal)
FRI Off Off 0
your diet should be from carbs
(whole-grain breads, fruits); SAT Off 6-mile run, easy * 15 min 844
Dinner 600 calories core 738*106=844
10 to 15 percent from protein
6-ounce chicken breast (300 cal)
(chicken, tofu, beans); and 20 1 sweet potato (100 cal) SUN 5-mile run, easy A.M:4-mlle run, easy; 108
to 30 percent from unsaturated 2 cups broccoli (100 cal) 615 P.M.: 30 min recumbent
fats (olive oil, walnuts). 2 Fig Newtons (100 cal) bike, mod 492*231=723

Total calories Total calories Extra calories

Check out Nancy Clark's 10 golden nutrition rules for weight loss and
m burned: burned: 3,285 burned:
2,055
Sanders's blog at runnersworld.com/weightchallenge.

PHOTOGRAPH BY AMANDA FRIEDMAN RUNNER'S WORLD APRIL 2006 65

Ci.
I iiiiiiiiiiiiiiiiiiiiiriiriiiiiiliiliiiliiiiiiiiiililiiiiiiiiliiiiiliiiiiiiuiiiiii

^Jilll
Dolan
WANTS TO LOSE
20
POUNDS

REASON
STAVE OFF DIABETES
AND CARDIOVASCULAR
DISEASE
With two sets of twins (ages 8
and 3), a three-hour round-trip
commute to New Yorit City,

and a job as an accountant

that demands 10-hour days,
Jim Dolan has his plate full. But
he knows keeping his weight
down is imperative; his family
history includes heart disease,
diabetes, and cancer, and he's
on statins for high cholesterol.

So three days a week, Dolan

takes a 5:13 a.m. train to run
on a treadmill before work. It's

no surprise, though, that his

nonstop lifestyle doesn't lend
itself to good eating habits.

"The people at McDonald's

by my office know me by
name," laughs Dolan, a six-

time marathoner with a PR of

4:06. Yet he realizes he needs

to kick those habits for his

kids. "As much as want to I

run Boston, I have the bigger

picture of living a healthy, long
life in mind," he says.

STARTING W EIGHT 186

TARGET WEIGHT 165
RACING GOAL Run sub-3:35
at the Philadelphia Marathon
in November to qualify for the
Boston Marathon

JIH'SCOACHES
JASON KOOP pro coach
at Carmlchael Training
Systems in Colorado Springs
(trainright.com) and ILANA
KATZ, M.S., R.D., owner of
Optimal Nutrition for Life in

Atlanta (onforlife.com)
 I Weight-Loss SPECIAL

The Nutrition Plan

"l LOVE SWEETS," ADMITS DOLAN. "aND WHEN I SIT
down to have a few potato chips, the next thing I know, the
whole bag is gone." While junk food is an issue with Jim, nu-

tritionist liana Katz is more concerned with getting Dolan to

eat less, more often. That, plus fewer stops at the drive-thrus

and some preparation for the day's meals should put Dolan
well on his way to dropping 20 pounds.

STOCK YOUR OFFICE FRIDGE LIMIT DIET SODAS

Load up with healthy snacks, Dolan drinks as many as three
so you'll forgo the Hershey's cans daily. Katz suggests cut-
Kisses on your coworker's ting back substantially. "Stud-
desk. Try packets of cottage ies have shown that those who
cheese, yogurt, low-sodium use artificial sweeteners tend
V8, almonds, baby carrots, and to lose less weight than those
sugar-free puddings. who don't," she says.

THE POWER OF ELMO

Katz wants Dolan to adopt a nutrition strategy based on eating less
more often (ELMO for short). So he'll have six or seven small meals

a day with no more than three hours between meals. "If you wait
too long, your metabolism drops and fat-storage mode sets In, so
your tendency to overeat is strong," she says. Katz recommends
eating one serving of carbs and protein together six times a day.
And she caps bread at one serving a day. "That will make room for
higher quality carbs, such as legumes, brown rice, and potatoes,"
she says. Keep fats to three servings— one of which should be a
dally tablespoon of ground flaxseed, which Katz suggests adding
to a smoothie (see below), because it provides fiber and omega-3
fatty acids. Only one processed food (meaning it comes in a box or
packet, like chips) per day, and it should be 250 calories or less.

5 A.M. Half a Power- 10 A.M. Yogurt and a 3 P.M. 10 to 15 Wheat

Bar or equivalent en- piece of fruit Thins and two ounces
ergy bar (around 125 of string cheese
calories with about? 12:30 P.M. Chicken
grams of protein) sandwich on whole- 5 P.M. 20 raw al-
wheat bread with monds (which provide
8 A.M. Protein shake tomatoes, cucumbers, healthy, unsaturated

(see recipe below) and lettuce. 'Veg- fats) and baby carrots
made the night before. gies are unlimited,"
Freeze it and let it says Katz. Top it with 8 P.M. Grilled salmon,
defrost during your cheese or dressing for brown rice, and stir-fry

workout. one of the daily fats. vegetables

WHEY COOL SMOOTHIE

4 tablespoons whey protein powder
1 banana
Vz cup frozen strawberries
1 tablespoon ground flaxseed
6 Ice cubes
8 ounces water
FAMILY AFFAIR Optional: packet of Splenda or a few
Dolan, 50 (at home In Princeton, drops of almond or vanilla extract
New Jersey), wants to stay
Blend and serve.
healthy for his kids (left to right)

Jack, Lexi, Kevin, and Ben.

PHOTOGRAPH BY MICHAEL LEWIS RUNNER'S WORLD APRIL 2008 67

 The Training Plan
"lIM IS AN EXPERIENCED, TALENTED ATHLETE,
SAY NO TO MULTITASKING
Dolan's old schedule was typical of many runners: intervals on
who isn't limited by potential but by life circumstances," says
Tuesday, tempo on Thursday, long run on Sunday. His body became
coach Jason Koop. "He can't train more, because that will efficient at churning out these workouts, so he wasn't burning
take away from his family and job." So Koop devised a pro- many calories. "With a lack of time, it's important to focus on one

gram focusing on specific facets of Dolan's running, reaping aspect of running for an eight- to 12-week block and nail that

maximum benefits from the four days he has to exercise. before moving on," says Koop, who prefers to train the systems
you need least for an event first, then hone in on more important
CROSS-TRAIN FOR FUN SIMPLIFY THE CALENDAR aspects of preparation. If you're training for a marathon, focus first

Dolan likes to lift weights, so Dolan wanted to go for a sub- on speed, then tempo, then distance. If you have a 5-K on the hori-
Koop keeps it in his schedule. four spring marathon, then zon, flip the order. The schedule below is for a marathoner familiar
"It doesn't interfere with his aim for a Boston qualifier in with speedwork and who has six months to train and lose weight.
running and gives him motiva- the fall. Koop advised him to
tion to get to the gym," says do both in Philly so he won't WEEKS 1-8 WEEKS 9-16 :
WEEKS 17-24

Koop. Limit your cross-train- have to ramp up, race, recover, SPEED TEMPO DISTANCE
ing to an easy intensity. and repeat the process again. WHY Intervals and WHY Tempo runs WHY Building endur-
other speedwork improve lactate ance is the most
jump-start your threshold, letting you important preparation
weight-loss by burn- run faster for longer. for the marathon. By
ing through calories HOW Start with 2 x this point, your base
at a high rate. 10 minutes at tempo pace will be signifi-

HOW Reps of two- to (slightly faster than cantly faster than it

four-minute intervals half-marathon pace, used to be, which

at 5-K race pace or 85 percent effort), burns more calories
(about 95 percent with five minutes per minute.
effort), totaling 15 to recovery in between. HOW Priority is still on
20 minutes. Start with Each week, add five quality over quantity.

either 6x3 minutes to 10 minutes to the Your weekly long run

or 5 X 4 minutes. Your intervals or run the should be a maximum
recovery jog should same amount of time of 18 to 20 miles, run

be as long as your continuously; try this one minute per mile

intervals, and run at succession: 2 X 10; 1 slower than your goal
least two minutes per X 20; 3 x 10; 1 x 30; 2 marathon pace. Create
mile slower. Gradually X 20; 1 X 40. Recover a schedule that builds
work up to 40 min- for half the time of Incrementally toward

utes of speedwork. the interval. Do tempo that distance and

Separate interval days runs two or three peaks with your lon-
with two days of easy times a week with a gest run three weeks
running. rest day in between. before the event.

CONTROLLED CHAOS Life can be fiectic with two sets of twins, so Koop THE HEAD GAME running
simplified Dolan's running schedule while still increasing his calorie burn. How to keep going when the numbers
A sustained 10 percent
weight-loss gets tough
weightless will reduce
lifetime medical costs of

WHAT'S YOUR SWEAT WORTH? FIND A PARTNER If you don't an overweight person
have a network of active friends, by as much as
Whatever your pace and weight, here's your calorie burn
seek out a running group or training
160 pounds partner at rrca.org. $5,300
12 min/mlle 472 cal/hr 582 cal/hr 691 cal/hr
COMMIT TO THE LONG RUN
Research shows you're more likely to

llmin/mile 532cal/hr 855 cal/hr 734 cal/hr maintain weight loss if you lose slowly. Dropping pounds the right
way will take at least six months— and a lifetime of healthy habits.
10 min/mile 591 ca;/hr 727 cal/hr 864 cal/hr

STAY FLEXIBLE Too much stress in your life may push you to
9 min/mlle 650 cal/hr 800 cal/hr 950 cal/hr
abandon your running and weight loss goals. It's okay to eat a little
8 min/mile 709 cal/hr 873 cal/hr 1,036 cal/hr more one week. Rest assured, you can pick up where you left off.

7 min/mile 827 cal/hr 1,018 cal/hr 1.209 cal/hr

To complete marathon training plan and weight-loss

find Dolan's
6 mm/mile 945 cal/hr 1,163 cal/hr 1,382 cal/hr
blog, go to runnersworld.com/welghtchallenge.

APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY MICHAEL LEWIS

 i Weight-Loss SPECIAL

Lost and
Found
HOW ONE MAN OUTRAN HIS
CHUBBY PAST BY JAY HEINRICHS

WAS A MY OLDER
WHEN I

siblings called

the obvious reasons:

KID,
me Fat Baby for
They were
older, and I was fat. Thankful- f://^:/:!/:
ly, most of the belly rolls disap-
pearcd as I grew, and by age %/•::'•.•:

15 I had thinned up to the slightly doughy -'//l

side of normal. For the following decade

and a half, I didn't give body mass another '.v/V'J^v/V.v

thought— until the winter my wife and 1 had

our second kid. That's when Fat Baby came
back bigger than ever.

It happened this v\ay: Flvery evening after dinner I'd sit by could take a v\ hole glorious two hours to run up neighboring
the fire, rocking my infant son, George, listening to classical Moose Mountain. As my times improved, began posting I

music, drinking fine port, and feeling my heart rate slow all them on our garage door. After a few months of this, when
the way down to andante, even largo. Rocking seems to be someone asked me what I did for fun, I found myself saying,
less than aerobic, and port really does make you portly. My "I'm a trail runner." What's more, the guy seemed to believe

belly grew faster than George did. I wasn't proud of that. me. / must look the part, I thought.
Thank God for port, which took away some of the sting. I still ate like a hero, though: ice-cream soda every day,
When spring came, though, my fancy turned to the out- Reuben for lunch (with fries, thanks), my beloved port at

of-doors. There was plenty of temptation because we had re- night. There was such a thing as a free lunch, dietarily speak-

cently moved to rural New Hampshire, and the Appalachian ing. But eventually I stopped looking forward to that junk.
Trail went right through our vard. To assuage my wife, who The feeling it gave me— of taking a minivacation from my
was stuck at home all day with our two little kids, 1 agreed day— was getting that from my runs.
I

to limit myself to a half hour after work. Half an hour, not a One week I cut back on the port, skipped the daily ice
second more, honest. cream, even swapped fries for salad on occasion— and de-
How I relished that trail time. I searched for fern fiddle- stroyed my personal record up Moose Mountain. This was
heads and spring peepers, grooved on the smells of pine and incentive to eat better. Not that it came easily (my commute

mud. .and then, suddenly, 15 minutes would be up and I had

. took me past the diner serving ice-cream sodas), but my ga-
just enough time for the return trip. ,'\fter a week, ventured I rage door didn't lie. Bad diet meant bad times. Now, instead
just a little farther and came across a vernal pool occupied by of running to eat, I was eating to run.

quacking, Muppet-faced wood frogs. Of course, then had I to Last siuTimer, 19 '/2 years after George had been born,
walk home all the more quickly. Each succeeding day, I went I joined my siblings for a family reunion. As we sat on the
farther and farther up the trail and had to go faster and faster dock in our bathing suits, my big sister, Sherry, looked at
the other way. My w alk turned into a jog, then a run and an me and said, "You were the last person I expected to end up
occasional sprint. Soon I foimd myself running both ways to as the family athlete."

get as much trail as possible. I didn't run to get fit, mind you. I'll admit it: I didn't mind the vindication. But I didn't
I ran out of sheer marital necessity. But from that point on. need it, either. I don't run because my sister and brothers used
Fat Baby was doomed. to call me a name. I rim because that wiry guy Sherry saw on
The deal with my wife didn't apply on weekends, so I the dock had become— who knew?— an athlete. •

ILLUSTRATION BY GARY TAXALI RUNNER'S WORLD APRIL 2008 69

^ aerial
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiniiiKMiiiiiiiiiiiiiiiiiiiiiiii

WANTS TO LOSE
15
POUNDS

REASON
BOOST CONFIDENCE
AND BECOME A
DEDICATED RUNNER
A beginning runner who uses
a run-wail< metliod, Laura
Davis was pleased about fin-
ishing her first half-marathon
last spring. "I trained with a
group and made some great
friends," says the physician's

assistant. "Plus, I experienced

the runner's high and got in

great shape." Problem is, the

pounds she took off in training

crept back on when nothing

else was on the horizon. Her
less-than-stellar diet doesn't
help either. (She drinks coffee
at 8 a.m., then doesn't eat
until around 2 p.m.) While
she's motivated to take on
another half, Oavis, like many
beginners, lacks confidence
in her abilities. Still, she's
tasted what life is like with
running as an essential part
of the day and wants more.
"I'm ready for that lifestyle
change," she says.

STARTING WEIGHT 175

TARGET WEIGHT 160
RACING GOAL To run May's
Flying Pig Half-Marathon in
Cincinnati in less than 2:30,
beating her PR by more than
30 minutes
LAURA'S COACHES
CHRISTINE HINTON.RRCA-
certifled coach in Crofton,
Maryland (therunningcoach.
com) and LISA DORFMAN,
M.S., R.D., University of
Miami sports nutritionist
and adjunct professor in the
department of exercise sci-
ences (runningnutritionist.com)

ROAD TO WEIGHT LOSS

"I like having a structured
program," says Davis, 27
(near her home in Frank-
lin, North Carolina). "I

don't do well with general

get-ln-shape plans."
 I Weight-Loss SPECIAL

The Nutrition Plan The Training Plan

LAURA IS ONE OF THE EASIEST AND HARDEST DURING HER FIRS T HALF-MARATHON, DAVIS USED A
clients I've seen," says nutritionist Lisa Dorfman. "She's easy 3-minute:l-niinute run-walk ratio, so she's physically ready for
because her diet has so many places to improve, and she's her more ambitious goal, but still anxious about pushing her-
hard because she has to rethink all her eating habits." Dorf- self "Laura is underestimating what she can do," says coach
man plans to lay a nutritional foundation for Davis, teaching Christine Hinton. "She's very capable of eventually run-
her what foods to eat when. "Once she nails that, ning for 50 minutes straight. If she does that, the
not only will the weight come off, but her running pounds will drop right off" Hinton will ramp up
w ill improve easil\-, too." running Da\ is's weekK' mileage over 13 weeks to 25 miles,
the numbers including some challenging but doable runs.
For every two-pound
gain in weight, the risk KEEPfulOVING SET WEEKLY CHALLENGES
BEFORE AND AFTER of developing arthritis Run four days a Davis's weekly schedule In-
A study from the University of Massacfiusetts looked increases nine to week and cross- creases slowly from a 3:1 run-
at people who maintained at least a 30-pound weight train two for 30 walk ratio to 14:1, then running
loss over one year and found those
caloric intake
1.5 times more
all week during
likely to
who kept the same
the following year were
maintain their weight than
13% minutes. Even on
a day off "you
need some
still

level of
for 30 minutes
ing as needed). Likewise,
weights or reps when strength
straight (walk-
add

those whose calories fluctuated. Davis's food diary activity," says Hin- training. "Your body adapts
revealed she ranged from 1,000 to 1,600 calories. While it might ton. "Walk your dog, park your quickly," says Hinton. "Switch
seem counterintuitive, eating only 1,000 calories a day won't car far from where you work." it up to maximize the burn."
help the scale budge. "If you undereat, it becomes difficult to lose

weight because your body holds onto any bit of food it can to sim-

ply survive," says Dorfman. Davis's calorie total should be about

1,700 daily. To stay consistent all day, she needs to eat 300 to 400 FEELING THE NEED FOR SPEED
calories at her meals and 150 to 250 at her snacks. Below is an Four types of speedwork, listed from easiest to hardest
example of how Davis's new diet differs from her old. STRIDES 10 to 15 seconds of picking up the pace on flat ground. "Stay in

control; it's not an all-out sprint," says Hinton. 'Concentrate on your form

BEFORE 1 and moving your legs faster."

(About 1,240 cal)

J FARTLEKS Pickups for any length of time (for

the next telephone pole). "They build speed and strength," says Hinton.
example, 30 seconds or to

Breakfast 2 cups of coffee with 1 cup fat-free yogurt.

cream and sugar 1 cup strawberries, 1 piece

STRAIGHTAWAYS On a track, sprint the straightaways and walk or jog
of toast with 1 tbsp jam the turns. Begin with four laps total of speedwork.
LADDERS On a track, sprint 100 meters, jog or walk 100: sprint 200, jog
Snack #1 None Apple with fat-f rae cheese slices
or walk 200; work up to 400, then come back down to 100.
Lunch Chicken & Vegetable 6' turkey sub with lettuce, tomato,

Lean Cuisine, water and other veggies; 1 apple

Snack #2 5 Hershey's THE HALF-MARATHON PLAN

Kisses low-sugar -^.^ Getting through the first four weeks
energy bar

Dinner Broccoli casserole, 5 ounces grilled fish,

black-eyed peas, 2 rolls. salad greens, 1 cup peas or

Crystal Light beans, 1 cup broccol SUN 2 miles, easy- 2 miles, easy 2 miles, easy 3 miles, easy

Snack #3 Handful of Craisins Nothing MON XT' XT XT XT

TUE 2.5 miles, easy 3 miles, easy 3 miles, easy 3 miles, w/ 4

EAT BREAKFAST CUT OUT NIGHTTIf^E SUGAR w/ 4 strides w/ 6 strides w/ 6 strides 30-60 sec.
fartleks
A study from the University of Even though Davis's 10 p.m.
Colorado, which tracked about snacks of Craisins are relative-
WED XT or off XT or off XT or off XT or off
3,000 people who maintained ly benign, eating sugary foods
at least a 30-pound weight loss right before bed is not a good THU 2.5 miles, easy 3 miles, easy 3 miles, easy 3 miles, easy

w/ 4 strides w/ 6 strides w/ 6 strides

for more than one year, found call: Her body won't quickly
that 78 percent of them ate burn any of the calories from FRI Oft Off Off Oft
breakfast every day. Only four the snack. "You should eat a
percent never had breakfast. minimum of two hours before SAT 5 miles 6 miles /miles 5 miles

Although the two ends of the you go to bed," says Dorf- Cross-training (XT): at least 30 minutes of easy to moderate effort. Can be strength
spectrum had the same daily man, who adds that sugar-free training, yoga, Pilales, or something aerobic (swimming, elliptical, rowing, cycling).

calorie intake, those who ate Jell-0 and an eight-ounce fruit

their Wheaties engaged in more smoothie are good evening To read Davis's complete half-marathon training plan and her
physical activity. snacks, if you need one. weight-lossblog.gotorunnersworld.com/weightchallenge.

PHOTOGRAPH BY COKE WHITWORTH (GUNNER'S WORLD APRIL 2008 71

irriiijiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiliiiiiiiiiiiiiiiiiiii

WANTS TO LOSE
5-10
•
-.DS

REASON
REACH HIS PEAK
RACING POTENTIAL
Don't hate Ed Tam because
2007 Phila-
he's fast. At the
Marathon— his first
delphia
26.2-he clocked a 3:09:40,
capturing a Boston quali-
fier. Even more enviable: The
financial analyst followed a
plan that included no speed-
work and averaged three to

four days of training a week.

Looking forward to Boston,
Tam wants to be like pro-
cyclist-turned-marathoner
Lance Armstrong. "Lance
shaved almost 13 minutes off

his second marathon by train-

ing harder and losing weight,"
says Tam. "I think if I employ
a similar strategy, I can sneak
in under three hours." Poten-
tially holding Tam back are
60-hour work weeks, a love
of anything that involves the
words pUza or beer, and less
than seven hours of sleep
nightly. "I realize my goal is

ambitious," says Tam, "but I

think it's possible."

STARTING WEIGHT 168

TARGET WEIGHT 160
RACING GOAL To run a
sub-three-hour Boston
Marathon in April

ED'S COACHES
MATT RUSS, head coach and
owner of The Sport Factory
in Atlanta (sportfactory.com)
and AMY BRAGG, R.O.,L.D.,
director of performance nutri-
tion at Texas A & M University
Athletics in College Station,
Texas (teamnutritioncoach.com)

CUTTING CORNERS
(near his home
11,31,
n New York City) will
have to nix favorite
foods like pizza to
reach his goal weight
and racing times.
 I
Weight-Loss SPECIAL

The Nutrition Plan The Training Plan

AS IF HIS SPEEDY INAUGURAL MARATHON WASN T COMING INTO HIS BOSTON PREPARATION, TAM
enough to make voii jealous, 'l am's eating habits aren't that averaged 15 to 20 miles wecklv, which put him in a precarious
bad either. "He's good about eating nutrient-dense foods, hke position: He needed to properly train for Boston by upping
brown rice, avocados, whole-wheat bread," says dietitian Amy his weekly mileage to at least 50, while also cutting calories to
Bragg. All he reallv needs to concentrate on is cutting out lose weight. "If runners focus too much on weight loss during
junk calories. Just a few tweaks to his otherwise healthv diet the ramp u]) for a race, the quality of their workouts will suffer
will get his weight down fix e to 10 pounds by the time he gets tremendously," says coach Matt Russ. The good news is that

to the starting line at Beantown. Tam will drop pounds with just a few training changes.

FUEL UP PROPERLY you really need is a nap. Aim INCREASE THE MILES utes of climbing at seven per-
Usually, wtien Tarn goes out for at least seven hours (eight Tam needs to add a fourth day cent incline (with five minutes
before a morning run, he is better) of sleep nightly. of running (a five- to eight- recovery) or 4 x 12 minutes of
doesn't eat, because when he miler with some 100-meter climbing at eight percent (with
does, he spends more time
LAY OFF THE BOTTLE
in strides to increase his turn- seven minutes recovery). Your
Tarn's answer to Bragg's ques-
a porta-potty than he'd like. over) to up his calorie burn and effort should be moderate,
tion about what is holding
Bragg suggests something boost his endurance. between 4 and 6 on an exertion
him back from losing weight?
mild and Gl-frlendly, such as a scale of 1 to 10.
"Too much beer." As in 12 MONITOR YOUR HEART-RATE
Carnation Instant
lagers weekly, which he usu- When it gets harder to whittle KEEP ON TRACK
Breakfast. "Pre-
ally drinks on the three nights off inches, using technology is Tam's plan Integrates weekly
workout is
a week he goes out. While Invaluable. "Doing a max speedwork that ranges be-
when you can
that's not a terribly unusual effort to find your tween 5 X 600 meters to 3x
actually benefit
from refined
amount for a single guy in the ranges, ^^^f 1600 meters. Varying
Big Apple, there's a reason then the distances and days
carbs like a bagel
most guys have beer bellies. sticking you do this speedwork
or plain toast," says Bragg.
He's decided to limit his nights to them, will help keep your
"Not eating, especially before
out to just once weekly before will help you body challenged.
a tough workout, almost guar-
Boston. "Alcohol provides get faster," says Russ, who
antees a bonk." GO LONG MORE
unnecessary calories and dis- likes the Garmin Forerunner
While first-time marathoners
CAVE TO CRAVINGS rupts sleep," seconds Bragg, 305 because both runners and
usually don't hit double-digit
On long-run days, Tarn is "and neither is particularly coaches can see elevation,
runs until the weekend, Tam's
pulled toward helpful during pace, and heart rate.
plan has two weekly runs that
pizza, greasy an intense train-
HEAD FOR THE (FAKE) HILLS are a minimum of 10 miles.
Chinese food, or ing period."
other take-out In- QUICKTIP Russ suggests moderate hills The math is simple: The more
on the treadmill, like 5x7 min- you run, the more you lose.
dulgences. Fine, Practice AVOID DOUBLE-
says Bragg, but leaving just DIPPING
partake only once one thing on your On long runs
a week. "Think of
plate to break
that automatic
Tam needs to FOUR WEEKS OF SLEEKNESS
it as a reward for
habit of scraping keep his tank How Tam will kick-start his weight loss and training
your work." with either
it clean. full

a sports drink WEEK 4

ORDER WISELY
with electro- MON Off Off Off JM
In restaurants,
lytes and carbs (like Gato-
Tam often goes for high-fat
TUE •TH:5x7 TH:4x10 TH:4x12 TH:4x10 min.
rade) or a nearly no-calorie
meats, so Bragg steers him in- min.@7% min. ® 8% min. ©8% @ 8% w/ 10 min.
electrolyte drink (like Nuun)
stead toward chicken and fish w/ 5 min. w/ 5 min. w/ 7 min. running ® % 1
and carbs from Gu; there's no
and anything that includes the recovery recovery recovery between hills
need to wash down a Gu with
word "loin," which indicates
Gatorade. "For runs WED 5 miles Oft 5 miles 4 miles
it's lower in fat than other
less than an hour,
cuts. Get two vegetable sides THU 10 miles 10 miles 8 miles 11 miles
you don't need
with your entree.
anything but wa- FRI Off Off Off Off

HIT THE PILLOW ter," says Bragg. SAT 4 miles 5 miles 4 miles 7 miles w/
"Ed Is operating on constant Tam uses one 8 X ICQ meters
sleep deprivation," says Gu an hour into
SUN 12 miles 13 miles 8 miles 15 miles
Bragg. "When you're overtired, long runs, then
you make bad food decisions." one every 45 •TH=Treadmill hills; start and end each with a 10-minute warmup and cooldown.

What's more, she adds, when minutes.

you're bleary-eyed and crav- "Perfect," Check out Tam's complete marathon training plan and weight-loss
ing a Milky Way, often what says Bragg. blog at runnersworld.com/weightchallenge.

PHOTOGRAPH BY BRIAN FINKE RUNNER'S WORLD APRIL 2008 73

RALPH SERNA WALKED INTO A BOSTON
discount shoe store one day in 1993 and stopped
cold. There, tangled In a pile of shoelaces, was a

never-worn pair of Puma brush spikes, on sale

for just $5. "I couldn't believe my eyes," Serna happily recalls.

Or his good fortune.

Brush spikes are not only rare (just 200 pairs were made

in the late 1960s), but they also hold a distinct place in

running history. Sprinters John Carlos and Lee Evans set

world records wearing them at the 1968 U.S. Olympic Trials—

a record that later went unrecognized because the shoes'

68 pins violated rules governing spikes. An eye for minutiae

like that, plus a pure fascination with running footwear, has

inspired Serna to amass one of the world's largest private

collections of vintage running shoes. More than 150 pairs,

several dating to the World War II era, line the shelves of

his Santa Barbara, California, garage. "Some people collect

baseball cards," he says. "I collect shoes."

Like a coin collector who thumbs through change looking for

a 1913 Buffalo nickel, Serna, 51, is constantly searching antique

shops, garage sales, and eBay for the next great addition to

his stash. Among his favorite finds are a snakeskin-patterned

pair of Law & Sons leather shoes that runners such as Roger

Bannister wore in the 1950s; a pair of 1972 Adidas Titans, the

last running shoe sold in the United States made from kangaroo
hide; and a pair of limited-edition, metallic-silver 1977 Nike

Discos, a shoe suitable for the road as well as the dance floor.

Collecting running shoes was a natural fit for Serna. He

started running in 1970 and won NCAA Cross-Country

Championships in 1975 and '76. And when not competing, he's

designed shoes for the likes of Reebok, Mizuno, and Etonic.

A few years ago, his shoe ensemble earned him a Hollywood

cameo of sorts. The pair of Adidas Titans from Serna's

collection was used for a scene in Without Limits, the 1998

biopic of running legend Steve Prefontaine.

Besides shoes, Serna also collects running magazines and

books. But it's the hunt for classic treads that keeps him on his

toes. As he says with a laugh, "In crowds don't notice anything

I

that's above six inches off the ground." -BOB COOPER

A RUNNING HISTORY fl) The Nike Disco enjoyed a brief but

popular run in 1977. 2' These 1972 Adidas Titans were made from

kangaroo, a materiallater banned in the United States. 3 Roger

Bannister and other elites were fans of Law & Son spikes during the
1950s. ®Puma produced just 200 pairs of brush spikes in 1968.

OFor more photos from Serna's vintage running-

shoe go runnersworld.com/sema.
collection, to
ING PHILADELPHIA DISTANCE RUN |
A I rue American Classic I
since 1378

IISTANCERUNI ING PHILADELPHIA DIP.

Fast Times I Live Bands I Stunning Course I SEPTEMBER 21, 2008

ING
Jefferson™ ^SATURN ^ Foot Locker cmm RUNNERS
marathons eefm''

ultra.-.

I Z~
 m
t the starting line of the 100-mile Western States Endurance Run,
in a state of frenetic nervousness (okay, in a panic), I asked myself the unavoidable question: Why?
• Why try an ultramarathon? I'd believed, while training, that it'd be perversely fun. I had been
a serious, though mostly midpack runner for 15 years. I'd finished a few marathons. Yet 26.2 no
longer represented running's equi\ alent of Everest. I'm motivated by the idea of expanding my
physical and mental limits; elation, to me, is a chief by-product of exhaustion. The test of a 100-

mile ultra, and my goal of completing it within 24 hours, seemed a new frontier.
But there's a deeper answer, I realized at the start, double-knot- ing technique, a circular in-the-nose-out-the-mouth style that
ting my shoes in predawn darkness: There is no clear answer. felt as calming as yoga. I was inspired by Herrera's generosity,
Some mad desire, some self-flagellating curiosit\', had brought and w hile battling the canyons of Western States, I kept my legs
me here, to California, in order to run the near-equivalent of churning by envisioning my intense workout with him.
four marathons, back-to-back-to-back-to-back, most of it on mg- Through the first marathon I ran, then I ran some more,
ged, rock-strewn trails, while navigating mountains and canyons hour after hour, until running became the norm and the trees,

and dense forests. A more specific explanation for running an the mountains, the lakes floated serenely through my field of
ultra, I supposed, would ha\e to come after I'd tried one. vision. I reached the midpoint in about 12 hours e\'en, meaning
The race started with an arduous 4.7-mile climb, ascending that I'd have to run another 50 miles without slowing down.
high into the Sierra Nevada, where even in late June a thick That seemed impossible. But at mile 62, I met up with my
layer of snow covered the trail. I took my time and tapped into sister, Diana, herself an accomplished runner, who was going
an energy-efficient hiking pace— long strides, metronomic to guide me through the night to the finish. In most 100-mile
elbow pumps— that I'd honed during 25 years of backpacking ultras, you're allowed a pacer over the last third of the race.
trips. An ultra isn't an event for which you can simply practice; My sister was the ideal partner, part sweet Scheherazade-
it's a race you've essentially lived for, one that requires access to narrating rambling stories that lasted a half dozen miles— part
nearly all your life's accumulated athletic experience. evil taskmaster, driving me onward when all wanted to do was I

So I began hiking; no sin in a race where I just had to average lie on the forest floor and sleep. An overnight run, I discovered,

14-minute miles. The snow, however, leached into my shoes, is a bizarre yet profound way to bond with a sibling.

soaking my feet. After 10 miles, blisters were in full bloom. After 75 miles, my body began shutting down; I could scarcely
Here, in a nutshell, is what you can do about blisters when speak or eat or even fonn a cogent tliought. My back ached; my
you plan on running 90 more miles: nothing. One thing you joints throbbed. And I still had a marathon to go.

can count on in an ultra is some sort of nagging pain— a sour I could, however, still place one foot in front of the other at a
stomach, an irritable tendon, a recalcitrant knee. Pain's a given. moderate clip. And so I did, following the pale circle from Di-
It's all about how you handle it. I accepted that my feet were go- ana's flashlight, along the trails, through the dark, in a strange,

ing to be hamburgered, and I promised them that they'd enjoy detached state— almost a euphoria— that is on the far side of
the next month living rent free in fur-lined bedroom slippers. exhaustion. Up the final hill we went, and then onto a high
Apparently, the deal was accepted, and after a few miles of school track for the last ecstatic strides to the finish line.
throbbing ache, my feet quietly retreated into stoic numbness. My time: 23 hours 48 minutes. At the finish, I vowed I'd

In the canyon section, a third of the way through Western never run that far again; a promise that even now, a few years
States, flie temperature rose into triple digits. I'd prepared m\'self later, I've had little desire to break. But I was suffused with this

for the heat and the hills during an unusual one-week vacation warm sense of overwhelming fulfillment. In one day, I'd totally

the previous spring. I'd journeyed to Mexico's Copper Canyon, rejiggered how I calculated my abilities and weaknesses. What
home to the Tarahumara, the legendary long-distance nmning I'm tr}'ing to say, maudlin or not, is that I was deeply happy.
tribe. After a few days of inquiries and dead ends, I foimd my The by-products of my run — dogged patience, redrawn
way to a remote village, home of Juan Herrera, a personal hero boundaries of endurance, deep energ\- reserves— improved my
of mine. In 1994, Herrera came to the United States, entered life running-wise and eversthing-else-v^ ise. It aided my concen-

tlic Lcadvillc Trail 100 race, and casually won it in a then-re- tration skills at work. It helped me cope with the all-night stresses
cord time of 17 Vz hours. Then he returned home. of a newborn. In a small but essential way, I felt transformed.
I my respects, and explained
knocked on Herrera's door, paid So I suppose that's my answer. Why rim an ultra? Because it

that I vsas my quest to run 100 miles in one

seeking guidance in feels so damn good when you finish. —MICHAEL FINKEL
day. Herrera politely overlooked my terrible Spanish, laced up

a pair of old tennis shoes, and led me on a two-hour run in the

CHECK OUT OUR (DOABLE)
heat of the day, up and down the ravines in the sere badlands
ULTRA TRAINING PLAN
surrounding his village. He imparted to me a curious breath-

ILLUSTRATION BY JASON HOLLEY RUNNER'S WORLD APRIL 2008 SI

ULTRAMANIA,. _

'
'SKK^ YOU R Fl RST U LIRA
How to run it-and survive it-wlthout losing your sanity BY CHRISTIE ASCHWANDEN
F YOU VE FINISHED A MARATHON, YOU CAN FINISH AN ULTRA. double your mileage," says Fingar, who designed our ultra

So says Julie Fingar, top woman at the 2007 Rio Del Lago training program (see facing page). "Your goal is to teach

100-Miler and coach and owner of Fit to Run in Granite Bay, your body how to be out there for a long haul."
California. Ultras topically range fi-oiu 30 to 150-plus miles, The key is a weekly long run. The longer that gets, the
hut most people delve in with a 50-K event or a 50-miler. more recovery your body needs. The upshot: You may end
Don't worry: Running a 50-mile race doesn't demand up with more days off than you did training for a marathon.
twice as much training as a marathon. "You don't need to So relax— then get ready to make the move from 26.2 to 50.

Four Truly
(Ultra)Essential Skills

Ostomach
Eating on the Run
is common when your
Gl distress
tries to digest while your muscles
are using all the blood. Experiment before-
hand to find foods that go easy. Some runners
find that fructose (which is in many sports
drinks and bars) upsets their stomach, so
[you might want to try fuels with mattodextrfn.
TRY THIS Two products with maltodextrin:

Hammer Gel and Succeed Ultra energy drink.

#Foot First-Aid
A hot spot could be a pus-filled bulge
in minutes, so react to problems right away.
Try preemptively taping toes and heels and
lubing chafe-prone areas. Wear lightweight
gaiters to keep rocks and dirt out of your
shoes. Have dry shoes and socks waiting at a
midway aid station in case your feet get wet.
TRY THIS John Vonhof's book Fixing Your Feet
can help you prep for race-day issues.

£^ Downhill Running
Nothing beats up the quads more
than downhills, and many ultras include
punishing steeps. If you're aiming for a hilly

course, train so your legs can adapt ahead

of Mmo. TRY THIS Find a steep downhill and
push hard for one to three minutes. Repeat.

(If you're sore the next day, you did it right.)

d Running
Since
the dark, get an
in the Dark
many ultras involve racing in
LED headlamp and practica
running with it. Some people also carry a

flashlight for added depth perception.

TRY THIS The 2.8-ounce Black Diamond
Cosmo LED can blaze at least 30 hours without
any noticeable dimming ($30; bdel.com).

82 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY ANDREW DEGRAFF

50-MILER TRAINING PLAN
This five-month program gives you the strength, endurance, and recovery you'll need

1 MON TUE WED THU PR! SAT SUN

1
Easy run strength workout Easy run 4 to 5 strength Rest Long, slow run Start Rest or
J Start with 10 minutes of ab- miles, adding a few workout with 60 to 90 min- walk/jog
1 3 miles and dominal work, plus hills each week. By Optional: utes and add 15 to 30 2 miles
You can begin 1 work up to 1 X 12 reps of squats. week 6 the run should 30 to 45 minutes each week. If

with only 20 miles 1 5 or 6 by lunges, calf raises. be mostly hills. This minutes of your race is off-road.
per week, but 1 week 6. dips, and bench can either be a con- low-intensity do this run on trails.

build to 35 miles presses tinuous run on hilly cross-training After 6 weeks, this
before starting terrain or repeats on (XT) or easy run should cover 12 to
the next phase. one short, steep hill. running. 14 miles.
1

BUILD 1 Easy run Strength workout Tempo run 4 to 5 Strength Rest Long run Start with Rest or
1 4 to 5 Increase to 2x12 miles at 80 percent workout whatever you built walk/jog
PHASE miles. reps and boost the effort. Choose a (repeat to in the base phase. 2 to 4 miles
1
9 weeks
1 with a few weight. Optional: course with lots of Tuesday) and add 15 to 30
Add some hiking 1 pickups 30 to 45 minutes of hills and push your- minutes each week.
into your long 1 or strides XT or easy running. self, fartiek style, on Introduce power-
runs, and gradu- 1 thrown in As you progress in the steeps (up and hiking in this workout.
ally increase your 1 (start with the build and peak down). Or select one on hilly trails if pos-
mileage until you 1 15 seconds. phases, use Tuesday steep hill and do 2- to sible. By the end of

reach around 50 1 and build to and/or Thursday to 4-minute repeats. this phase, your long
miles per week. 1 1 minute) up your mileage with run should be 18 to
an easy run. 20 miles.

Easy run Strength workout Hilly run 60 to 90 Strength Rest Long run Run/hike Rest or
6 to 8 miles 2 X 12 reps, and minutes, concentrat- workout 4 to 6 hours on ter- walk/jog
continue increasing ing on steady mo- Plus 3- to 5- rain similar to your 2 to 4 miles
3 weeks
the weight, especially mentum uphill. Work mileeasy run racecourse, building (especially
Continue building for leg exercises. up to hill repeats of to your last, longest after
time onto the long Optional: 30 to 45 6 x 1 minute. If you're workout. Aim to make longest
run, and aim for minutes of XT or training for a flat road this final run about 31 run)

a weekly mileage easy running course, replace with miles, and do it 3 or

between 50 and a tempo run. 4 weeks before your

50-miler.

J Rest Strength workout Tempo run Easy run Rest Easy run Rest
Do the same Smiles 80 to 85 Start with 45 minutes
PHASE exercises as before, percent effort
at

45 minutes
3 weeks
but use slightly and taper
Your training is in less weight. down to 20
the bank, so it's minutes the
time to rest your- week before
self for race day. the race.

TRAINING NOTES teaches ycu to make 'relentless forward Oewey a Leadvllle Trail 100 finisher and Recovery
progress." the secret to finishing an ul- coach with Fast Forward Sports in Boul- Without enough rest, long runs will make
Strength tra. II you're already on a marathon plan, der. Colorado. "Your hiking muscles are you tired, not stronger, says Fingar. That's

Run far enougti and eventually your "stick with your current weekly mileage different from your running muscles." why she tells beginners to take a rest day
legs will scream at you to stop. While and just start adding time to your long he says. When to run versus hike will de- before long runs and another one after-

It's impossible to eliminate this run," Fingar says. "Your goal is to teach pend on the terrain, but a 60/40 ratio ward. If you're up for it, try running or walk-

weight training can

inevitability, your body what it's like to be on your of running to hiking is agood rule of ing a few miles the day after the long run to

prepare your quads, core, and other feet all day." thumb, says Fingar. train your body to keep going on sore legs.

muscles to withstand the beating. Even elites rarely run an entire 50- If possible, do your long runs on trails. But if in doubt, stay in: A rest day will
mile race, especially off-road, so it's "You can recover faster when you run on never cause Injury, but a run if you're
The Long Run/Hike imperative to incorporate some walk- a soft surface," Fingar says. "Pavement not recovered might. Begin tapenng
The plan's key workout, the long run, ing into your training runs, says Torin pounds your body to the core." three to lour weeks before race day.

aterial
 IT'S ALL IN YOUR HEAD Vitamin
Friend or Foe?
When your feet ache, your stomach screams, and your quads cry mama,
only mind games can get you through. Here's how to prepare Many ultrarunners swear by

O
really
Anticipate hardship
"You're almost assured to have one
bad patch," says Bryon Powell, a
and coach Torin Dewey. "Stupid as
be, you made it
it may
your goal to finish this race,
so you can't just give up."
ibuprofen for muscle soreness,
but "vitamin I" actually
more harm than good. A 2005
does

former member of the Montrail-Nathan study tracked ibuprofen use at

Rely on your friends
Ultrarunning Team. One year at the the 100-mile Western States
Most ultras allow a pacer to run with
Leadvllle Trail 100, Powell imploded at
you in the latter miles of the race. They Endurance Run. The pills
mile 60 but forced himself to keep walking
(and eating and drinking). It took eight
can talk you through tough spots and help reduce muscle pain
failed to
you stay focused and upbeat. Powell gives
miles, but he recovered to finish sixth. or soreness, and blood tests
his support crew strict Instructions never
Says Powell: "It never always gets worse; revealed that ibuprofen takers
to utter the word quH. He shares his list of
It has to eventually get better."
mantras, too. actually had greater levels of

Recite a mantra inflammation than those who

Before a race, Powell writes out a
prompts to guide him during the race.
1^ Take it

Fifty miles
step-by-step
can feel overwhelming.
eschewed the drug. Bottom
list of line: "There is absolutely no
Recent ones have included VJalk with a So break the course up Into sections and
reason for runners to be using
purpose, Stay cool, and Laugfi and enjoy think of It as a series of minlraces, advises
Dewey. Keep your mind on the next aid ibuprofen," says study leader
ttie scenery. "Remind yourself why you
undertook this escapade,' says uitrarunner station rather than the far-off finish line. David Nieman, Ph.D.

84 APRIL 2008 RUNNERSW0RLD.COM ILLUSTRATION BY MIKE BERTINO

Ci
 ultraMania

ffjt Few of us can stomach 10 gels or your pace, and your sweat rate, but figure a

FLUID+FUEL energy bars, so finding agreeable liter per hour, on average, says Blende.

0 You'll

ries per
burn roughly 400 to 600 calo-
hour during your run, but your
real food
turkey or
is critical.

dle soup, potatoes, pretzels,

Blende recommends
PB&J sandwiches, chicken-noo-
and bananas.
Don't forget: Too mucfi water can
cause potentially fatal hyponatremia.
body can absorb only 240 to 280 calories A watchband that becomes tight is often
per hour. You'll never dig out of this deficit, Long before race day, play around a sign. To respond to the condition, stop
but eating early and often will keep you with different water bottles, packs, and drink 'A cup of water with four bouillon
from bonking. Early on, you can survive on and drinks in training so you've figured out cubes before proceeding, says Blende. Bet-
gels and other carbs, but after four hours, how to stay hydrated. Many ultras require ter still, avoid overdrinking and consume
add one part protein to four parts carbs (a weigh-ins at aid stations to check hydration salty foods or drinks-about 200 to 300
mix found in most sports bars), says Sunny status. Your performance suffers if you lose milligrams per hour, says Blende. If it's hot,

Blende, M.S., a sports nutritionist and ultra- three percent of your body weight in water. consider taking sodium tablets, such as
runner from Sausaiito, California. Your fluid needs will depend on the weather. Succeed SICaps.

4 •

Get the Most from Your Pit Stops When to Quit

As you approach an aid station, make a mental list of what you Highs and lows are part of the
need-then take care of business and get out of there. If allowed, game, but if you've gained or
send your pacer ahead to refill your bottles. If necessary, sit down to lost five percent of your starting
regroup, fix your feet, or change shoes and socks, but don't get too weight, are having major motor-
comfy. "Beware the chair," says Powell. "If you're sore and it's the control issues, are hallucinating or
middle of the night, there's a good chance you won't get up." badly bloated or dehydrated, stop
and seek medical attention.

WHERETO GO BIG Ready to commit to your first ultra? Consider one of these
13races— all relatively easy ways to push beyond 26.2

Strolling Jim 40-Mile Run the PCT has 5,200 feet of climbing. Chicago Lakefront 50/50 Over the Hill Tracl< Club's
Wartrace, Tennessee pctultra.com Chicago High Desert 50-K
MAY 3, 2008 NOVEMBER 1,2008 Ultramarathon & 30-K
Scenic road course with some hills The North Face Options: marathon, 50-K, 50 miles Ridgecrest, California
tynesweb.com/sj40 Endurance Challenge Mostly paved course along out- DECEMBER 7, 2008
Washington, D.C. and-bacl< segments of Options: 30-K, 50-K
Ice Age Trail 50 SEPTEMBER 6,2008 the lakefront running path Loop on rolling singletrack

La Grange, Wisconsin Options: 50-K, 50 miles chicagoultra.org and jeep roads through
MAY 10, 2008 One of tour qualifiers for a Decem- desert and sand
Options: 50-K. 50 miles ber 2008 final in San Francisco Helen Klein Ultra Classic othtc.com/ultra/index.htm
Forest trails with rolling hills thenorthface.com/endurance Sacramento
Iceagetrall50.com Challenge NOVEMBER 1,2008 Rocky Raccoon
Options: 30-K, 50-K. 50 miles 100-Mile Trail Run
Pineland Farms Heartland 100 Scenic, mostly flat 25-mile Huntsville, Texas
Trail Ciiallenge Cassoday, Kansas asphalt bike trail along the FEBRUARY 7.2009
New Gloucester, Maine OCTOBER 11, 2008 shores of the American River Options: 50 miles, 100 miles
MAY 25, 2008 Options: 50 or 100 miles ultrarunner.net/hkraceilstlng. Flat, fast course loops on soft
Options: 25-K, 50-K. 50 miles Scenic course through html dirt trails through pine forest.
Up and down course on grass tallgrassand open range tejastrails.com/Rocky.html
and gravel trails through forest ksultrarunners.org JFK 50 Mile
and farmland Washington County, Mississippi 50 Trail Run
mainetrackclub.com Le Grizz Ultramarathon Maryland Laurel, Mississippi
Montana
Kalispell, NOVEMBER 22, 2008 MARCH 2009
Mt.Hood Pacific Crest OCTOBER 11, 2008 Options: 50 miles Options: 20-K, 50-K, 50 miles
Trail (PCT) Ultramarathon Distance: 50 miles The nation's largest ultramarathon 12.5- and 6.1-mile loops
Mt. Hood, Oregon Scenic gravel/paved course winds follows the Appalachian Trail on spongy dirt trails and fire

JULY 26. 2008 along the Hungry Horse Reservoir. and C&O Canal. roads through pine forest
Out-and-back 50-mile course on cheetahherders.com jfk50mlle.org ms50.com

FOR TRAIL RUNNING TIPS FROM ULTRAMARATHON CHAMPION SCOTT JUREK, 60 TO RUNNERSW0RLD.COM/JUREK.
Why would a former crackhead
'
run across the Sahara?
By JEFF PEARLMAN ROD MCLEAN

RUNNER'S WORLD APRIL 2008 87

 hen one spends 111 consecutive days of his life
running across the Sahara Desert, there is time to think. I,ots and lots and lots and lots

and lots of time to think. # So that's w hat Chadie Engle did. He thought about a double
cheeseburger, nestled comfortably alongside a pile of fries, and a large, icv Pepsi. He
thought about his two sons; about his boyhood in North Carolina; about johnny Cash;
about the far Heels; about a cool shower; a clean bathroom; a funny joke; the strange
color of his last poop. # Mostly, he thought about Wichita, Kansas. About a curb and a

druggie and a life 99.9 percent mined. He thought about who Broadway. 'Iliough Kngle, 45, has not been back to the projects
he w as. .About who he had become. .About who he still could of Wichita for more than 1 5 vears, the images reRise to fade. He
be. "Really," says Eugle, "1 thought about how unlikely it was speaks of the date— July 23, 1992— quite often, not with a rever-
for me to escape and how lucky amI to be living." ential tone of fear or remorse, but w ith the confidence of a man
The curb still remains— a slab of indistinguishable gray con- w ho finds motivation in his past. "That was my lowest low,"
Crete on the to-be-avoided-at-all-costs corner of Kellogg and he says. "'Hie day when I woke up." He was, in the bluntest of

APRIL 2008 RUNNERSW0RLD.COM

 ULTRAMANIAC
terms, a crackhead— stealing, lying,

For more than a decade, Engle had been addicted to alcohol

begging for that next hit.
Like many improbable
Sahara trek first
ideas, talk of the
came up during a run. Only this was
and drugs, and now, on this corner, he reached absolute bot- during a 200-kilometer stage race in Brazil called the
tom. Engle had spent the past week holed up in a $10-per-day Jungle Marathon, and perhaps the Amazonian tropics
motel, smoking crack, drinking cheap liquor, screwing prosti- prompted Zahab to say to his running buddy Engle, "I wonder
tutes, dealing with quarter-sized bullet holes in the side of his if anybody has ever run across the entire Sahara Desert?" The
car. Back home in North Carolina, he had a wife and a 2-year- thought hung in the air— preposterous and unrealistic and lu-

old son, and yet he could not care less. He was about one tiling, dicrous. Yet immediately enticing. For two adventure junkies
and one thing only: the high. "I hated my life," says Engle, "but eternally in the market for another hit, this was intoxicating.
I couldn't escape it. So I prayed." "In this sort of sport, you take the biggest idea imaginable, toy
Though lots of ultrarunners speak of going long distances with it, dismiss it, then see if it's possible," says Engle. "We did
as something akin to a spiritual quest, Engle has never been a a little research and found out nobody had ever run the Sahara
particularly religious man. But where else was he supposed to before. So we thought. Well, what the hell? Why not?"
turn? "I prayed to have my addiction removed from my body," Engle and Zahab next roped in Lin, a Taiwan-based adven-
he says. "I'm not sure who I was praying to, exactly. But I sure ture racer with a like-minded yeah-sure attitude and an ungodly
was praying hard." amount of determination. "I wanted three people, because for

Ill is is what Engle pondered as he and two cohorts, Ray Za- the mission to succeed, at least one person had to finish," Engle
hab, 39, and Ke\in Lin, 3 1 , became the first Homo sapiens on says. "With two, there were still good odds we both might not
record to nm across the Sahara Desert. The trek— from Novem- make it. With three, you figure someone will pull through."

ber 2, 2006, through Februan,- 20, 2007 -encompassed 4,500 But running the Sahara isn't as simple as running, say, the

miles, six countries (Senegal, Mauritania, Mali, Niger, Libya, Boston Marathon, which Engle has three times. Engle hired a
and Egypt), bugs the size of bowling balls, disease, the mother four-man support staff for the trip, including a logistics coordi-
of all foot fimgi, and endless mounds of sand. It was, in Zahab's nator, a doctor, a trainer/massage therapist, and a local guide,

understatement, "incredibly tough." But when you've already all of whom traveled in a pair of Toyota Land Cruisers. One of
visited the gates of Sheol, already felt the 1,000-degree flames the vehicles would travel ahead of the pack to map out a course
engulfing your soul, well, the desert is merely a climbing wall. and scout future camping spots. The other would stick with the
"My suffering in the Sahara and the Amazon Jungle and all runners. "For the three of us, there was no such thing as catch-

the different places I've run, they're all 100 percent voluntary," ing a ride to burn off a few miles or cheating," says Engle. "The
says Engle, who's competed in the Badwater Ultramarathon, the support staff was there because running the Sahara is a beast,
Eco-Challenge, and the 155-mile Gobi Desert March, which and you can't just slap on some sneakers and go."

he, Zahab, and Lin won in 2006. "I'm there because I had a cra- Also along for the trip was a production crew filming a docu-
zy idea and enough money to give it a shot. But nothing in the mentaiv'. Running the Sahara, which was screened at the Toronto
world compares to the deprivation and humiliation of my addic- International Film Festival last September and is scheduled to be
tion. There's no pain in running that comes close." He pauses, released this spring. While organizing his adventure, Engle, me-
rubs his chin, sighs. "When you're averaging 45 miles per day dia-savvy from his work as a television producer, had met director
for 1 1 1 days, that sort of motivation is a powerful tool." James Moll. Engle's plans intrigued the Academy Award winner.

RUNNER'S WORLD APRIL 2008 89

ULTRAMANIAC
"Charlie liad such a passion for wliat he was doing, and tliat sort gave us no chance of getting all the way across the desert after
of passion can be very powerful," say's Moll. "The whole idea was those first 10 days in Senegal and Mauritania," savs Engle. "We
too huge to ignore." Matt Damon signed on as executive pro- weren't adapting very well. Kevin and Ray both had serious
ducer, narrated the film, and helped Engle found H20 Africa, a stomach problems. Kevin had some major muscular issues. We
charity to raise awareness for clean water on the continent. were just falling apart. For the first 30 days, temperatures were
When the three runners kicked off their journey that first well over 120 degrees. But one day, about 10 or 11 days into the

dav in Senegal, they looked out at the wide, imposing earth expedition, it was almost as if someone flipped a switch. We be-
before them and cringed. The original plan was to finish in gan to get into a rhvthm. From that point on, things got better."

80 days, averaging roughly 50 to 55 miles per day. "Opening Though the physical challenge was enormous, what truly
day we only ran 22 miles," Engle says. "The next day I woke struck the participants was the mental quagmire that is one...
up sore, tired, and miserable. It was the reality that this was not long. ..endless... jog. ..through... nothingness. All three men
going to be even remotely fun." regularly saw illusions— plants disguised as sexy women, sand
In the span of a soul-sucking 16 weeks, the three runners masquerading as a lake. "I had thisgame in my head where I
survived on two (yes, two) showers, five hours of sleep per night would relive an entire day," says Zahab. "One time wanted to I

(they would wake at 4:00 a.m. and stop running at 9:30 p.m.), see how many times in a row I could listen to Peter Frampton's
1,411 liters of Gatorade for Engle alone, and countless bouts of 'Do You Feel Like We Do' on my iPod." T he song, off of the

diarrhea, tendinitis, foot swelling, hand swelling, ankle twists, classic Frampton Comes Alive! album, lasts a numbing 14 min-
and endless blisters. "We since learned that almost everybody utes, 17 seconds. Zahab listened to it 20 consecutive times.

A FEW HIGHLIGHTS-AND LOW MOMENTS-FROM

MNNING THE SAHARA AN EPIC TREK ACROSS THE AFRICAN DESERT

O Day 1, Mile 0
SAINT-LOUIS, SENEGAL
November 2, 2006
Charlie Engle, Kevin Lin, and Ray
Zahab run "only" 22 miles as they
get acclimatized to the heat-which
would reach 125°F-and the
mosquitoes, scorpions, sand crabs,
wild boars, and sidewinder snakes
they'll encounter on the trek.

O Day 25, Mile 600

NEMA, MAURITANIA
November 25. 2006
Zahab suffers serious stomach
distress. "He was ashen, and I

was divvying up his possessions

because thought he was
I at the

end," jokes Engle. "We stopped for

Injuries, we kept moving for illness."

Zahab recovers and continues.

O Day 42, Mile 900

TOMBOUCTOU, MALI
December IZ 2006
The runners get their first hot

shower. "Actually, it was more like a girlfriends fly in for a holiday visit. O Day 79, Mile 2,350 O Day 111, Mile 4,500
lukewarm trickle," says Engle, "Once Their luggage is lost en route. "We AL QATRUN, LIBYA ELSOKHNA. EGYPT
you have reached a certain level of were hugging them looking over their January 18, 2007 February 20, 2007
filth, it becomes easy to tolerate." shoulders at the baggage carousel Tense visa negotiations at the Engle, Zahab, and Lin walk into

for the snacks," says Engle. "Under Libyan border. "I wasn't going the Red Sea. "I was so depleted
ODay 54, Mile 1,550 normal circumstances guys would to give up now," says Engle. The physically," says Engle. "I was more
AGADEZ, NIGER choose female companionship, but government relents. The runners sad than was happy, because
I it's

December 24, 2006 we had been so deprived, the food continue on to Al Qatrun-and a a time in our lives that can never be
Zahab's wife and Lin's and Engle's took the top spot." much-appreciated chicken dinner. repeated.' -NICOLE FALCONE

90 W m TO SEE CHARLIE ENGLE DESCRIBE HIS TRIP ACROSS THE SAHARA, GO TO RUNNERSW0RL0.COM/EN6LE.
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I
ULTRAMANIAC
"Crazy, right?" he says. "But that's how you survive out there, Clemson and North Carolina. "I got more attention for football

by finding little things to occupy your head." than running," he says. "But when I got hit hard on the football

The three traded iPods, memorized song lyrics, debated field, 1 didn't like it. The punishment that appealed to me was
courses of action, struggled to persuade Libyan border guards from running. I just loved the freedom, the time for thought,
to let them cross. As it became clear that the expedition would the individuality. Even as a teenager I was getting up at 5:30

take significantly longer than 80 days, Engle and company a.m. and running. I had that urge."

had their doubts. "There were moments when I know

didn't Engle ran a 4:40 mile in high school, excellent for the prep
if I could take it any longer," says Zahab. "I mean, I literally ranks but hardly good enough to excel at the Division I colle-

couldn't stand the smell of myself But each morning there'd giate level. Once he arrived at North Carolina, Engle switched
be Chadie, yelling at us to get going. We needed that." focuses from long distances to long nights. He drank— and then
some. "One night a buddy had a little cylinder with a chamber
be perfectly honest— Charlie Engle filled with cocaine," Engle says. "I did two hits. didn't feel
Let's was destined to be unusual. He entered the world on anything particulariy strong, and that's what
I

started the mind-

September 20, 1962, the son of 20-year-old hippies set of, 'This really isn't that big of a deal.'" Two weeks later

enrolled at the Universit}' of North Carolina at Chapel Engle spent an entire night doing coke. "And I can honestly say
Hill. His mother, Rebecca Ranson, was an aspiring playwright that I spent the next 10 years chasing that feeling."
and his father, Richard Engle, an English major. As a young Indeed, the Charlie Engle everyone once knew— trushvor-
boy, Charlie— stringy brown hair draping his shoulders- thy, honest, hardworking, engaging, decent— was no more. Oh,
marched through downtown Chapel Hill, carrying signs and he'd return in spurts, a good grade here, a helpful act there.
chanting slogans protesting the Vietnam War. He was taught But Engle snorted so much cocaine as a junior that a fellow

MILES TO GO Charlie Engle (left photo) fueling up on pasta, tuna, and vegetables on a midday break in Egypt; Engle, Ray Zahab, and Kevin Lin (center photo,
from left) crossing a ridge In Mauritania; Engle after his daily 40-plus miles at a campsite in Mauritania (right photo) on the ninth nigtit of the expedition.

to think differently. Don'f accept everything you're told. Keep member of the Sigma Phi Epsilon fraternity called his father
an open mind. Experience ever\'thing. "My parents were very and urged him to retrieve his son. "I was living in Seattle at the

free-spirited," says Engle. "They divorced when I was only one, time, and his communication witli me had turned sporadic at

but they had similar outlooks. When I was a teenager my mom best," says Richard. "I noticed there were some disturbing signs,
came to me to annoimce she was a lesbian. I was like, 'Why do especially his mediocre attendance at class. But I didn't know
you think I've been calling [Rebecca's partner] Julie "Dad" for the depths of his addiction until I picked him up."
the last year?' It was how we lived and who we were." The ensuing years were nightmarish. Engle dropped out of
Though quirkiness trailed Chadie like a lost puppy, he was college and moved with his fatlier and stepmotlier to California,
also gifted with an uncommon athletic lineage. Not only had where the family owned two Baskin-Robbins ice-cream shops.
his father played freshman basketball under Dean Smith at Richard allowed his son to operate tlie storefront in Monterey,
North Carolina, but his grandfather. Dale Ranson, was a leg- then watched in dismay as Charlie would take money from the
endary UNC cross-country and track coach for decades. So it register and sjiend it on binges. "I'd take the dough, buy dnigs at
was no surprise when Charlie developed his own aptitude for 8 p.m., sell enough of it to recoup the money, do the rest of the
sports. He ran his first sub-five-minute mile as an eighth-grader, drugs, and get back the next morning to open the store," Charlie
and as the star quarterback at Pinecrest High School in South- says. "I was totally unhappy, but I didn't know how to stop."

ern Pines, North Carolina, he was recruited (albeit lightly) by Engle went on to sell cars for a few (continued on page I27j

92 APRIL 2008 RUNNERSW0RLD.COM

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MY RUNNING CLUB IS SMALL, PERHAPS AMONG THE SMALLEST RUNNING CLUBS

in It's me and my friend Da\ e. We are the sole members of the 7 at 7 Club^'.
America.
know w hat you're thinking— two members do not a nmning club make. You're
Sure, I

thinking we should call ourselves running partners or a running couple or something

that wouldn't get us in trouble with conservative politicians or our wives. A running
club, you're thinking, should be big, like the New York Road Runners or the Boston Ath-
letic Association. You're thinking we should have a couple of dozen members, at least,

and sponsor a big race or tv,o. Don't disgrace the world of running clubs, you're think-
ing, by calling your two-bit operation a running club.
But I like to think that a running club is more than big. In fact, I like to think that by
being small, we have the idea of a running club pared down to its pure and simple raison

BY ROBERT SULLIVAN
ILLUSTRATIONS BY RONALD KURNIAWAN

RUNNER'S WORLD APRIL 2008 95

* The 7 at 7 Club
d'etre. Because to me, a running club is about running. A run-
ning club is about getting the other guy out there so that he'll

do the same for you. It's about routine. It's about who's buying
the coffee, how are the kids? A running club can be the differ-
ence between being a sometimes runner and a regular runner,
between having to take cholesterol medication and not taking
it, between sleeping well and staying up all night worrying
about banks and taxes and credit-card statements— stuff mid-
dle-aged people like me find themselves doing when they don't
run. And one more thing I personally can attest to: Running
clubs, big or small ones, can just plain make you run faster.
At least that's my feeling; I don't know what the rest of our
members think. I've never asked him.

I have known Member Dave since high school, and he is

married to my wife's friend from college, and they live down the
street from my family in Brooklyn. So we've been running to-
gether a long time, running together even when we're not run-

ning. Our club's name stands for seven miles at 7 a.m., though
on some days it is a misnomer, because we only do seven miles
on Saturday, when we run to our local park, a few neighbor-
hoods away. Also, confusingly, the 7 at 7 Club"^' sometimes
runs at 6:30 in the morning, depending on what our kids are
up to that Saturday— birthday parties, baseball games, and, as

they get older, things like SATs. One day a week, that day being
Thursday, the 7 at 7 Club™ meets for six miles at 6, which is

our two-bridge run from Brookl^Ti into Manhattan and back. I

know it's a bit difficult to follow, but suffice it to say we named

our club for our longest mileage — to sound cooler, I guess. Luis and I kept running together, and sometimes Dave joined
We used to meet more frequently, but then my wife started ex- us, but at that point I did not have the running-club knowledge.
ercising earlier and Dave's wife had a baby and I forget what else. Then, while briefly living outside the city, I met another mnner,
Now we nm on our own when we don't mn together, or swim or and we had a brief but intense running association. I wouldn't
treadmill or stroller around the neighborhood (in Dave's case). call it a club— I'm not sure he would have allowed me to be a
But the twice weekly 7 at 7 Club™' runs, no matter how long they member, given my nmning ability (mediocre) in relahon to his
are, are tlie workouts that are guaranteed— the standbys. 'ITie 7 at (excellent). This runner was a sports psychologist in the midst of
7 Club™ is the run that saj's no matter what you do during the training for a marathon, and he was mnning what seemed to me
week, if you exercise or don't exercise, if you don't get out to mn to be very fast, maybe close to 6:30 miles, for 10 miles at a clip.

on the other days because of the school play or your mother-in- I would run early in the day with him and then fall asleep at
law coming for dinner or both, then I, as in the other member of breakfast with my family, my energy' zapped. Through him met I

the 7 at 7 Club™, will be waiting for you, like an understanding some people in an actual mnning club in St. Louis, who, when I

but relentless god, except in shorts, shivering in the dark. The 7 happened to go there, allowed me to nm with them. In the early
at 7 Club '^' run is the run that says mn even if you don't want to, St. Louis morning, I experienced the joy, the supportiveness, the
because there's another idiot standing outside of your house in sarcastic, joke-filled atmosphere of an urban mnning club. What
the fwuring rain, wondering where the hell you are. one person would have considered an insult ("Are you with us
or are you asleep?"), they considered love. When moved I back
WE WERE THE 7 AT 7 CLUB™, DID NOT REALLY Brooklyn a short while became a obsessed with
BEFORE
understand that you could make your own running
I to

starting up something along the same

later, I

lines.
little

club; I thought you had to join up with a big outfit that It finally came together, by accident and without much
wore unifonns and had Web sites and took credit cards. fanfare, when started nmning again with Luis and Dave. We
I

I didn't understand the grassroots nature of the running club. began to run regularly, like a group, across the BrookKTi Bridge
I used to run a lot with a guy named Luis, who was also my into Manhattan and back by way of the Manhattan Bridge,
landlord. Luis raced 5-Ks and 10-Ks and marathons, things I about six miles round-trip, with hills and views of New York
never thought about doing. Luis took me from a lackadaisical Harbor and Wall Street that people write poems about, on days
nine-minute miler to the efficient pace of eight and sometimes that were glorious and on days when we did not want to run.

seven minutes a mile, a pound-shredding revelation. Our very small running club, the 7 at 7 Club™, was bom.

96 APRIL 2008 RUNNERSW0RLD.COM

 And then, one day, as quickly as our club had started, Luis exceptionalK nice, though running alongside him, we felt a
left He never told me exactly why, but learned he had drift-
it. I little like tired Saint Bernards loping alongside a greyhound.
ed away from running and taken up, of all things, golf Golf, if Long, clean, nimble strides versus middle-aged plodding.
you ask me, is about as far as you can drift from running. In any "Run on Saturday with us?" I said to Andy Jr., trying not to
case, our membership suddenly was down to two. sound too anxious.
"Yeah, uh," he said politely. "Maybe..."

OVER THE NEXT SEVERAL MONTHS, DAVE AND I KEPT THE

forgot
club going and established a
them
minutes
my watch
guidelines, actually:
for the other

and was looking

feu'

guy and no more than

in the v\
simple
You wait no
rules. Let's call

less

10.
than
(Once
indov\ s of parked cars
five

I
A MOMENT THAT WILL LONG BE TALKED ABOUT BY 7 AT 7
members— or at least b\' Da\'e and me— took
Club'^'
place a few weeks ago.
getting
It was 6:05 a.m. and we were
on the Brooklyn Bridge, and there was our
in front of Da\ e's apartment building for a dashboard clock, un- former member, Luis, running again. It was a bittersweet
til 1 realized I had attracted the attention of a cop.) You alternate moment: good to see Luis running, difficult to see him (a)

paying for coffee. You wait for the traffic lights to turn to green running and (b) with— there's no other way to say it— another
because it's dark and we're pretty old, as in mid-40s. You talk. runner. Wc ran together for six miles, parted before coffee, and
You joke. You point out often that you would rather be in bed. sowed to get together again.We told him our times and days,
These guidelines have been generalK' accepted by the occa- and we haven't seen him since.

sional new members we've had, such as Andy, a member last year Running in such a pack, though, did rekindle my dream of
who now has his membership on hold. Andy joined our club a large nmning club— but don't worry. I'm beginning to under-
when he was preparing for a half-marathon. Andy was hm to run stand that some guys can pull off giant mnning clubs, some guys

with, an eager nev\ recmit ready to mn hard. And as far as coffee can't. The 7 at 7 Club™ may alway's be lean. This was brought
went, he not only paid on occasion but managed, in the postrun home to me the otlier day as we were wrapping up the 7 at 7.

minutes, to win the Lahn /\merican coffee blend-naming con- We had entered Prospect Park, which is ftill of people we rec-

test at our local coffee store, D'/\mico's; he called the blend Cafe ognize as members of their own two-, three-, or sometimes four-
Caballeros, caballeros being tlie word for gentlemen in Spanish. and five-person exercise groups— walkers and mnners and early

It's one of the high points of the 7 at 7 Club^^' historv; which, as I morning kibitzers. We— and in this instance I am talking just

re\ iew it now in my head, doesn't have a lot of points. me and Da\ e, since .Anthony is busy on Saturday' mornings and
But tlien injur}' stnick. And\' contracted plantar fasciitis, and the new And\' Jr. can't be pushed just yet— had come around the
we have not run with him since. Sometimes, early in the morn- park's lake, which was beginning to freeze, the leaves just about
ing or while getting coffee in the postrun dawn, Da\'e and I find all fallen. We were dressed randomly, shorts and shells; Dave
ourseK es asking questions: Has Andy not returned because Andy w ith a visor, nic a cap. Wc made it up the big hill where I always
did not enjoy ninning with us? Is he mnning with someone else? try, with mixed success, to kick it out, in the si.xth mile. I was out
Does his w ife know ? Does he play golf now? But as I've learned, of breath and so w as Dave, w ho managed to speak.
one of the ways in which life and small rimning clubs are both "Are we going to be doing this when we're in our 70s?"
alike is that you probably shouldn't ask a lot of questions. "Man, I hope so," I said, vshich was, I think, the answer he
The 7 at 7 Club™ is, I'm happy to say, in the process of was looking for.

screening a nevs' member— though it's probably more accurate It reminded me of that scene in Samuel Beckett's Waiting
to say he's screening us. His name is Anthony, and he started for Godot— a play every runner who has stood out on a dark
joining us for runs about the time Andy was leaving us, helping street corner wondering if the other club member is oversleep-
to steady our attrition rate. So far, Anthony's strictly a Thursday- ing should read. A lot of people think it is a nihilistic play, but

only runner because he works on Saturdays. He is eas\going, I happen to think of it as nihilistically ftmny, a healthy joke —
though he doesn't usualk stick around for coffee, which is kind of like getting up in the dark and running. In the play, the
fine, as our membership committee tells us we are desperate two men are waiting, for what it is not clear, and one turns to
right now and read)' to waive all kinds of requirements. Last the other and says, "All I know is that the hours are long, un-
week, he e\en brought another guy along, another Andy, whom der these conditions, and constrain us to beguile them with
Dave immediately nicknamed Andy Jr. to symbolize his pos- proceedings which— how shall I say?— which may at first sight

sible replacement of Plantar Fasciitis Andy. The guy appeared seem reasonable, until they become a habit."

Will we continue? Will we go on? I heard a wildlife biologist

talking on the radio just yesterday, discussing the herding of

simplest form, a running

In its animals, saying that herding is a kind of hardwired, not at all

intellectual ersion of faith. Birds, for instance, don't know why

club is about getting the other s

they are heading south for the winter; they just are. It's the same
guy out there running so that with our rimning club, and if we really start to think about it,

he will do the same for you. we're dead. Instead, we think about the coffee. •

RUNNER'S WORLD APRIL 2008 97

Here, the voice of inspiration connes fronn within,
and the girl on your left.

believe it!

we're off!
we can make it get those legs mov'n

are we finished yet?

race you to the next //|hf post

coming
^
through . w It! •.,
' we are going to do

heads up for the duck!

I can do this!

believe in yourself

this is my got
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the 3. Asics widened the base of the on this superb update by moving to a ferent approach to stability on the trail.

shoe by five millimeters to provide a bet- lighter midsole foam and reducing the It uses a firm foam post that runs from
ter platform from which to foe off. RW number of outsole lugs. The traction the arch into the forefoot to keep the
Shoe Lab tests indicate that the broader lugs that remain are multidirectional foot centered over the sole and control
heel of the 4 is only slightly firmer than and offer an excellent grip on up- or late-stage pronation. It also features
the 3, but that the overall effect on the downhill slopes. Completing the the thickest heel counter in this review,

shoe's ride should be minor. However, improvements is a new heel design which helps keep the heel centered on
many of our testers felt the shoe needed that now curves upward in the back the shoe, regardless of how rough the
more cushioning. The Attack 4 has also where the foot first hits the ground. This trail gets. The new GoreTex upper uses
been upgraded with a gusseted tongue rounded landing zone helps the rest of five nylon bands that run across the top
and a finely woven nylon upper material the shoe roll more smoothly onto the of the foot and connect to the midsole.
that helps keep water out. Recommend- trail. Recommended for runners looking These help cinch the shoe around the
ed for bigger runners who run on trails for a supportive shoe that can handle a arch and hold the foot firmly over the
that have only recently been blazed. variety of terrain. midsole. Recommended for bigger run-
WEAR-TESTER SAYS "I love the comfort, WEAR-TESTER SAYS "This shoe has ners who do a mix of hiking and running.
weight, and performance of this shoe, excellent traction, and its wide base WEAR-TESTER SAYS "These can handle
but it needs a little more cushioning." provided great stability and cushioning." some real slop, but they're a little too
-Ellie Vanderbeck, 49, Reading —Lindsey Drake, 24, East Lansing heavy." -Mark Warner, 50, East Lansing

800-678-9435; asics.com 800-227-6657; brooksrunning.com 800-886-3226; eccousa.com

100 APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPHS BY JENS MORTENSEN

 mi'
= 1 v^.

AN Antonio !

November 16, 2008

/ www.trnfSSt.com

..SAN ANTON UN
ANTONIO
HILART.
 GEAR

WEIGHT WEIGHT
12.4 oz (M) 10.6 01 (W) 10.8 oz (M) 9.2 oz (W)

HI-TEC V-LITE
TRAIL ERUPTION $110 LA SP0RTIVAIM0GENE$95
WE SAY This new shoe from UK-based WE SAY The new 305 is a flexible WE SAY This new shoe comes with the
HI Tec is an excellent choice for runners off-road shoe that's built low to the same durable protective outsole found
looking for a durable off-road shoe. It ground. It features a sole populated with in LaSportiva's Pike's Peak. It also

uses plenty of soft foam directly under deep, sticky-rubber traction lugs and a comes with a unique staggered eyelet
the foot for a plush ride. RW Shoe Lab midsole protection plate that extends design that stretches farther down over
tests show the Eruption to have aver- into the forefoot. This plate smooths the the midfoot to allow for more lacing op-

age heel softness and flexibility, com- heel-to-forefoot transition as the shoe tions. Our testers were mixed on their

pared with other shoes in this review, moves through the gait cycle. RW Shoe reviews of this new design. Some liked

and most of our testers appreciated the Lab tests show the 305 to be one of the the snug fit, while others felt the eyelet
shoe's support. The women's version most pliant shoes In the guide with the material was stiff and awkward. This
has a snugger midfoot to accommo- firmest heel. We recommend the 305 for firm shoe is recommended for bigger
date the narrower female arch. Recom- efficient runners who log most of their runners who prefer a flexible, sturdy

mended for bigger trail runners who miles on rugged trails and like to feel the shoe but tend to compress softer heels.

first see outsole wear under the heel. terrain underfoot. WEAR-TESTER SAYS "After a short

WEAR-TESTER SAYS "I loved this WEAR-TESTER SAYS "It holds up across break-in, I liked this shoe quite a bit.

shoe's support. It felt very sturdy any type of terrain— especially slippery It has a snug fit, great traction, and
yet still lightweight." rocks. But the thin laces were difficult to good debris protection."
-James Carter, 30, East Lansing tighten." -Valerie Weidman, 41, Reading -Keith Carnes, 49, East Lansing
800-521-1698; hi-tec.com 877-884-6688; inov-8.com 303-443-8710; sportiva.com

WEAR-TESTER PROFILE^

Lauren Bechtel FAVORITE TRAIL Blue Marsh Park, Reading, Pennsylvania

STATS 5'4", 135 lbs., 28 years old WHY SHE RUNS TRAILS "I've done road marathons, but running on frails is

ARCH TyPE High %»„ easier on my legs. And it's beautiful. Being out there gives me time to think."
MILES PER WEEK 50
YEARS RUNNING 14
^^ PROUDEST RUNNING MOMENT
last year's Philadelphia
"I was thrilled to run my best

Marathon. qualified for Boston, which I'm training for

I
time-a 3:10-at

HOME Reading, Pennsylvania M now by running hard on the trails."

OCCUPATION Behavioral Therapist RECOMMENDED SHOE The Asics Gel-Trail Attack 4 WR (page 100) will give
Lauren enough impact protection without unneeded support.

102 APRIL 2008 RU N N E RSWO R L D CO ,

Cop, i

J ..L V. i.ateri il
 TWENTY YEAR5 OF
Saving Lives
Team In Training will get you ready for the Nike Women's
Marathon while you raise funds for blood cancer research.
Join us in our anniversary year and help save lives
- one mile at a time!

NIKE WOMEN'S MARATHON

A RACE TO BENEFIT THE LEUKEMIA 6 LYMPHOMA SOCIETY

TEAM
onaEO
800.482 ning.arg/nikBwm
San '^*'^f\^>ii£o^tO*1^*t>B Wallc • f^vfl • H-alf
i
Cop; I d;L.i i
al
 GEAR

MERRELL OVERDRIVE 2 $90 NEW BALANCE 874 $90 THE NORTH FACE FIRE ROAD $90
WE SAY The Overdrive has been updat- WE SAY New Balance focused on tight- WE SAY This new shoe's support
ed with more durable rubber under the ening up the arch area of this update. comes from a post running beneath the
heel and sturdy outsoie studs for better The laces connect to an independent midfoot and forefoot that helps control

3 tread wear and traction. The

Overdrive is built on a new
women's
last (foot
inner liner that,
the foot
when pulled taut, holds
more securely on the sole. The
late-stage pronation and align the foot
so that it strides more powerfully off

form) that is narrower in the heel and new memory-foam sockliner is built up the big toe. Assisting in these two goals
wider in the forefoot to better fit the av- a bit under the arch to help lock the foot is a midsole that's filled in under the
erage woman. It also comes with more in place. A mix of hard- and sticky-rub- arch, allowing the foot to sit on a firmer
arch support than the men's version ber lugs provides excellent traction and foundation. The Fire Road also features
to address how female runners tend a supportive foundation. Another nice an S-shaped protection plate designed
to pronate later in the gait cycle. We feature: The upper overlays and mesh to protect the foot from trail debris
recommend both versions of this shoe are made with 30-percent-recycled without making the midsole too stiff.

for runners looking for an outstanding material. Recommended for runners with Recommended for runners with normal
blend of protection and stability. normal arches looking for a firm midfoot to low arches who run on level off-road

WEAR-TESTER SAYS "I've worn MerreW fit. Available April 1. surfaces such as fire roads.

shoes in the past, and they've felt like WEAR-TESTER SAYS "It fell flexible and WEAR-TESTER SAYS "Superb arch sup-
hiking boots; these felt like running light but was a little narrow in the fore- port, but the forefoot cushioning wasn't
shoes." -Kara King. 29. East Lansing foot." —Jason Hanson. 30. East Lansing great." -Jotin Marshall. 28. East Lansing
800-789-8586; merrell.com 800-253-7463; newbalance.com 866-715-3223; fhenorthface.com

r
H
The Trail-Shoe Difference
Trail shoes aren't just ruggedized road shoes with deep outsole lugs and
forced uppers. Fronn the ground up, they're designed to offer a stable platform
rein-

H across uneven terrain, where each step often lands differently. Unlike their

H road cousins, nnost trail shoes don't need midsole stability devices that control
H excessive foot movement (overpronation or supination) since running on a
H rough surface with a built-up midsole can actually do more harm than good.

104 APRIL 2008 RUNNERSW0RLD.COM

Cop; :

J '
:.atf rial
 GEAR

WEIGHT
13.1 oz(M) 10.9 oz(W)

THE NORTH FACE

RUCKYCHUCKY$110 SALOMON XT WING $120 TEVA WRAPTER STABILITY $110
WE SAY This new shoe's overlay design WE SAY The midsole and outsole under WE SAY Teva takes the idea of a snug
connects the laces to a nylon band that the heel of this impressive debut splays fit to a whole new level. The Wrapter
runs along the perimeter of the midsole. outward when the foot first hits the features two indeiiendent nylon bands
This band gives the base of the shoe ground to soften impact. RW Lab tests that wrap around the top of the foot and
added protection from sharp rocks and show the resulting heel cushioning to through the midsole. This system pulls
debris and works with the overlays to be on the firm side, though this could the shoe tight around the midfoot and
snugly wrap the upper around the foot. be a result of the thin band of hard foam heel. Our testers gave this de<;ign mixed
Underneath the heel, the Rucky uses extending from the heel to the arch. reviews. Some liked the tight while
reinforced plastic shaped like an X to This band is designed to deliver stability others felt it was hard to adjust. Most of
provide top-notch stability that isn't like- without acting as a lever, forcing the the testers liked the shoe's superbreath-
ly to push the ankle outward on uneven ankle to the outside when the trail gets able waterproof upper and its sticky
surfaces. Recommended for runners bumpy. Recommended for runners look- rubber outsole, however. Recommended
who run long off-road and are willing to ing for a versatile shoe that can handle a for runners with normal arches looking
carry a little extra weight underfoot. combination of pavement and paths. for a tight midfoot fit.

WEAR-TESTER SAYS "Excellent traction. WEAR-TESTER SAYS "The lacing WEAR-TESTER SAYS "The waterproof
Iwas running up steep hills on snow and system, arch support, and upper upper is excellent, but the lacing and
Ice and didn't have to slow down." breathability were all impressive." strap tool take some getting used to."

-JeffKolzow. 21 East Lansing -Doug Henschel. 57, Reading -Robert Domer, 36. East Lansing
866-715-3223; thenorthface.com 503-294-3010; salomonsports.com 800-367-8382; teva.com

WEAR-TESTER PROFILE;

Jeffrey Kovan FAVORITE TRAIL Lake Lansing Park North, Haslett, Michigan

STATS 5'8 ", 170 lbs., 46 years old WHY HE RUNS TRAILS "I'd much rather be running outside in the cold than be

ARCH TYPE Normal bored inside on a treadmill."

MILES PER WEEK 25 PROUDEST RUNNING MOMENT "My Sister and ran the 1997 Bermuda Marathon
I

YEARS RUNNING 25 together in memory of my older brother who had passed away a few years
HOME Okemos, Michigan earlier Crossing the finish line was a wonderful feeling."

OCCUPATION Sports-Medicine RECOMMENDED SHOE Jeff's sIze calls for a durable shoe with plenty of protec-

Physician tion, such as The North Face Fire Road (page 104).

106 LOOKING FOR MORE TRAIL SHOES? SEARCH OUR REVIEW ARCHIVE AT RUNNERSW0RLD.COM/SH0EFINDER.

Cc(
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,

FUn FEn SPORTS 408-9268811 BROWNS SPORT SHOE

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,

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Tkcton AZ 85719; 520-325-5(B7 CA 94960: 415-258-8190 942 Mam St Na|ia CA 94559: 707-255- 6729 Comstock Ave WhitUaf CA 9060 1

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.
.

www.runnin^tropaz.com www.fteetfeetsananselmo.com 6688 www naparunningcompany.ccm 562-907-7523

SPECIAL ADVERTISING SECTION

nmnrs SPORT SHOE TRAUIA2ER FLEET FEET SPORTS DKXPONDATHLETKS

871 Mam /Vje.OnnfD CO 81301: lOlM Main St.. banlort CT 06405; Hwy smart FL 34994;
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RfET RET SPORTS TRAUtAZER FOOTWORKS REET FEET SPORTS OKK POND ATHLETICS
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303-939«X»
SI , BouMH CO 803Ot:
www.fleetfeettxxjlder com
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.

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FOOTOrTHCMKiaES WTTHETRARS! DICK POND ATHLETICS
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7 Undin SL. WomMdtt CT 06525:
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FMHOOXnOTWEAR NAPLES ON THE RUN DOWNERS GROVE RUNNINB STORE
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CITY SPORTS
GA3160:. ^^*:;;iJ.oio
727 7th St. NW, tWasMnflM DC 20001;
RUmeB ROOST 202-538-3115 www.clty5pQcts.com OCAIA SPORTS wwr.getactivevaidosta .com nRSTTOTNEFIMSH
6554 S. Pafket Rt)., turn CO 80016: 303 SE 17th St., Sle. 305. Oeah FL 1325 N Broad SI Cailiiivlllt
IL 62626; ,

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CITY SPORTS 1544 Piedmont Rd.. AOaMa GA 30324:
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1111 19tha NW.WatMii(loaK 20036: 404*754268 www.phidippidescom
RUNNERS ROOST FlEn FEET SPORTS
202-167-4100; www.citysports com
107 E. B<)cxj a. Cohndo Springi CO 0NASH0ESTRM6 210 W. North Ave., Chicago IL 60610
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www runnersroost com Fim FEn SPORTS (ADAMS MORGAN) 941-782-7023 www.onashoestnrygmc.com , .. isar.A«««iGA30328:
1841 Columbia Ro NW. Wastiioglsn DC l: .
- - .
. j ^vww.phidrppides.com
FUET FEET SPORTS
RUNNERS ROOST 20009; 202-387-3888
PREMIER RUNNING SOCCER & TRI 4555N Uncoln Ave. Chicago IL 60625:
mt: , .1.0«nv« CO 80222; vwrw.fieelteeldc.com --:; . :
I
-
Coral Siirinss ri
RUN Frr SPORTS o 773-271-3338 www lleel(eelchicago.ajm
303 /r.'Ji'^l /i .V.W riinnersroostxom Rd ste.
-15:4 Forsyth . 104. Macm GA
GEORGETOWN RUNNING COMPANY 31210:478477-7577
" FLEET FEET SPORTS
RUNNERS ROOST
'
Washington OC • wwwrunritsports.com
•

RUN AND ROLL 124 E. Schiller St., Ehidiint IL 60126:

902W Drake Rd. a Cotlins CO; 80526 - "
' ,V.V.Ml'f'.M."lji..iill HP, b^u.' o West Palm Beach
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970-224-9114
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33480: 561-588-2122
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RUN
.
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SPORTS
:
« Pkwy. SlB. 15.
30269: 678-364-9200
GLEN EUYN RUNNING CO.
DELAWARE Peachlree City ,A
528 Ouane St Glen Ellyn . IL 60137;
RUNNERS ROOST THE ATHLETE 630-7934786 www.genjnningco com
.^Shopping Center. 3460 W. University Ave Gainesville FL
TRI RUNNING
.

. ;
•
.J 629-O70O 32607; 352-271-0268 www runlior«la corr: XHIDUS
6ii N AebtcwrBlvd AllianyGA31707;
258 Market Square, lakt FoiM
,

IL
229*83-2276
RUN FOR YOUR UFE 60M5: 847-234*025
SKIBAUS RUNNING WORLD THE ATHLETE SHOE OUTLH 3925 W
County Hwy. 30A. Sanla Rna
HAWAII www.kiddlesrflakelorestcom
622 Mam SI.. Mams* CO 81 101; '
.
' i- I, ic. Center #2, B*ach FL 32469; 860*22- 1 766 FUET FEn SPORTS
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MURPHYSFIT.mC
vpshoes com RUNNERS DEPOT O
I

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513 Dempster Si.
THE C0(.0RAO0 RUNNING COMMNY O
•
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2233 S. Unrveisrty Dr, D»<t FL 33324: 847-8694101
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8CS. -
-.-. 1
1 ^ - [ I, Pike. Greenville Center.
569 Kjpdhuiu Ave HonoMl HI 96815: NAPERVHIE RUNNINB COMPANY U
Wilmliiilm DE 19807; 302*55-7463 RUNNERS DEPOT 806-732-7227
.

20 W
Jefferson. NaponiB* IL 60540;
an MOUNTAINER wvw.delawarerunning.com 16319 Miramar Pkwy., Minnr FL 33027; www.isi3ndtriathlonandbike.com 63O-357-190Owww.runningcomoany.com
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YOUR RUNNM6 STORE 19808:302-239*838 436 2 1st St Van Beach FL 32960;

.
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RUNNING CENTER TAMPA BAY BANDANNA RUNNING 121 W.Campbell. I

ATHLETIC SHOE FACTORY 1ST PLACE SPORTS 13725 N Dale Mabry Hwy Cairalhvood .
sOl W Mam St BalM ID 83702: 208- .
60004.847*70-9255'
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ATHlFnC SHOE FACTORY
WM lMplar.e^::o''.-. njni
RUNNINB SPORTS
FLEET FEET SPORTS RUNNERS IMAGE LTa
219 E. Slate St RocMord 61 104;
51 1 E. Sherman Awe.. Coew iTAIene ID , IL
1560 Post Rd. £. WMIpoit CT 06880; 203- 1ST PLACE SPORTS 313 Dorsld Ross Rd Juno Beach FL . 83814. 206-766-7604 815-963-2171
2554460 wwwstiopasfcom 550-7 Wells Rd Onn(t Paili FL 32073; .
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.

ADVANTAOE YOURS .

06107; 860-233-8077 208-884-1141 www.racingpulse.ajm

1875 GuH-to-Bay Cleaiwalsf Fl BM ,
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AUEN SPORTS CENTER .

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RUNNINB ZONE » ACTIVE ENDEAVORS .'! ,', :Palo>Ha<ghl>IL 60463.
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.-MV.'
ALIEN SPORTS CENTER
:

27 Coogm BM.. BIdg ISC. 0M« MWck 32935:321-751*890 773 .:8i-81Q0 www^tii«endeavors.com
"
I. Mystk: CT 06355; 860-536-8175
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'

Springfielil
RUNNERS ROOST 1063 S State St. Rte. 157, Ste. 9. II -: :
• -ijiij
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' 1317 Dunlap Ave.. Sany IL 61874;
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'.'
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813-835-1339 wwwfeetfii^tnjnning.com COMPETITIVE FOOT
SOUND RUNNER WITH NO BOUNDARIES www.ln3racingonline.com THE RUNNER S EDGE
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,

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FTTNICHE •
BIGPEACH RUNNINB O DWKPONDXimETMS
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FUET FEn SPORTS
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FLEET FEET SPORTS TOOLEIfS RUNNING START
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 SPECIAL ADVERTISING SECTION
WWW
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.

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RUN ft WALK YANKEE RUMER 209
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. . .
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,

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,
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.
SECOND SOU
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MORRISTOWN RUNNING COMPANY FLEET FECT SPORTS < >
www '-.'^rlif^ - —
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252-9110 www.thefunningconipany.nel MEOVEO RUNNING & WALKING FLEET FEET SPORTS SECOND SOLE
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59th SI. & Coiumtxis Or., Ste. 210 Nm 1204-A Reynolda Rd WinsUii-Salan . NC THEATHlfTE S FOOTO 28 N. Sandusky St.. Oelawan 0
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,

www.secondsoletot3lSL
•
SPECIAL ADVERTISING SECTION
IKRUNNOrSOCPOT PORnANO RUNNRK COMPANY THE RUNNING PUCE FUn FECT SPORTS RUN OM PIANO
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IKRUNNBKMAM PENNSYLVANIA THE TRAINING ZONE FOOT Rx JOHNSON cmr RUNNERS UNK
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Cny
18C'!^, J y>jt.' i.-i(X) '.vwwvark.com www.foolnccorTViohnsonaly www.Bienjnnerslinkcom
IK IRUIMnE STORE UPNRUNNWC*)
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UP MB RUNNING DAYTON « KS14M0E SHOES CAMHC^AINIETKSOUS
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.
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VERTICAL RUNNER
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CHESTER COUNTY RUNNING STORE SOUR^SPORTSO
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.
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.
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RHODE RUNNER 865-588-1650 wwwrunnefsmarket.com SOLERA SPORTS O
CITY SPORTS 271 S. Man St., Praviflinca Rl 02903:
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UET RET SPORTS FUET FEET SPORTS
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OR RUNNER 864-331-8483 www carolinatriathlon.com FIECT FECT SPORTS www.theathletesfootcom
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FlEn FEET SPORTS
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.

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RUNNERS WORIO TULSA 15241: 412-851-9100 FUn FECT SPORTS
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FLEET FEET SPORTS
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FORT WORTH RUNNMG
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THE RUNNER
ON THE RUN
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920-A9 Houston Nocthcutt BW , ML
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THE RUNNER www. Iukesixker.com
NORTH WALES RUNNING COMPANY RUN IN RUNNERS ADWUITASE
9644N UayAve.OkMnmaCllrOK
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10.1"-: .
' ; .,
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TUSA RUNNER fWW. -
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STRICTLY RUNNING
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RUIWER^ CORNER
PHILADELPHIA RUNNER 736 Harden St ColnMa SC 29205; ,

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.
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THE EXTRA MIU
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1903 Highway 17 N, Ste 102. ML KaV TX 77494; 281-391-7880
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RUNAWAY SUCCESS FUCT FECT SPORTS
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.
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SKI RACK MC.

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i •
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W
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 •
SPECIAL ADVERTISING SECTION if;

Fwnsnps or reston ISSAQUAH RWnONE BtWB Mm MOIMEM MC

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GOnA RUN RUNNING SHOP O
REDMOND FOOTZONE
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www gottanjnshop.com ROAD RUNNER SPORTS

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www,strtdeandrildaip^: '^V'
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RUNNER'S CHOICE AWARDS

It's time to tell your local running store how much you SPECIALTY RUNNING STORE RUNNER'S CHOICE AWARD
appreciate them by nominating your favorite specialty
General Excellence Criteria:
retailer for the 2008 Runner's Choice Awards, Submit • Experienced, enthusiastic, and engaged staff that shares your
your vote for the store that best fits the criteria to the passion for running and is knowledgeable about product and fit
right, and show your support!
• Serves as the hub of information as it relates to the local running
Your vote will help choose the top ten stores in the community by providing running routes, local event sponsorship,
in-store running groups and clinics, and continually supports
country by spotlighting the best independent running store
local competitive runners
from each of the following regions: New England, Mid-
Atlantic, South Atlantic, Northeast Central, Southeast • Offers a broad range of running brands and products, a full

Central, Northern Midwest. Southern Midwest, Mountain, selection of shoe sizes, a wide array of running gear and
accessories at competitive pricing
Southern California, and Pacific/ Northwest.
• Consistently delivers on customer service, community outreach,
Don't see your favorite on our list? Write in to acknowledge and product selection and availability, and is dedicated to
them and help us expand our list of great running specialty providing "above-and-beyond" services such as video gait
retailers. analysis and the opportunity to road-test shoes

Go to runnersworld.com to cast your vote.

RACING REPORT
The elite roundup, the buzz from the pack, and events to mark on your calendar

MANCHESTER ROAD-^*RACE

the second mile 75 seconds slower than

Running Repeats the

w anted
Fact
first the last several years. Pitiful.
better.

is, a lot of people come to test

I

themselves on the roads of Manchester.

A VETERAN RACER SHARES HIS WISDOM ON HOW TO MASTER
The race has been New England's sec-
NEW ENGLAND'S LARGEST TURKEY TROT BY AMBY BURFOOT ond biggest road race for almost as long as
the Boston Marathon has been the first.

Manchester Road Race unrelenting slope of Highland Sfreet. The inaugural race took place in 1927,
MANCHESTER, CONNECTICUT E\ en Manchester's famously diick, cheer- and the field todav stands at more than
NOVEMBER 22, 2007 ing crowds (estimated in 2007 at 40,000) 10,000. Its history and popularity' ha\ c at-

GOING INTO THE 7IST MANCHESTER aren't enough to keep the legs chuming tracted many U.S. and international run-

Road Race last llianksgiving, I had just fa,st on such an incline. ning stars: John Trcacy, Kamonn Cogh-
one goal— to slow down by less than No, the key to running this tough 4.7- lan, Mary Slaney, Khalid Khannouchi,
60 seconds from the first mile mile course is a modest start and a and Deena Kastor are just a few of the
to the second. Sure, I know trong second mile. Accomplish greats who have won Manchester titles.

that doesn't sound smart that and you can hang on Through the decades, the loop course
or ambitious. But consid- through the downhill finish. has remained csscntialK uncliangcd, de-
er this: After a flat open- After running Manchester 44 spite its odd distance of 4.748 miles; Con-
ing mile, the second years in a row, \ou'd think I'd necticut i)citi\cs, myself included, incline
one rises 200 feet up the have this down. But 1 had run strongly to tradition and steady habits.

RUNNER'S WORLD APRIL 2008 115

 I lioped to see 6:20 or 6:30 on the SIDESHOW Bands every half mile and costumed
runners keep participants— and thousands of
clock at mile one. Instead, the first nu- spectators— entertained at Manchester.
meral was a 5. 1 quietly cursed, then tried

to relax and avoid panic. "You can still do Hill hard or save your strength for lat-

this," I told myself. er—proved smarter? The strength-savers

Wrong. Wa\ cs of runners passed me won the day. At the four-mile mark, 34-
Get more from less. Made from Gore-T(
on the hill — men in turkey suits, guys \ear-oid Australian marathoner Andrew PacLite fabric, this ultralight brea
in their birthday suits (or dam close), Leatherby edged I'iigan out to win by one waterproof women's jacket
it all. Import. S200
girls onc-t|uarter mv age in hula skirts. 1 second in 21:54. "I had the advantage of
thought I was still running okay, but 1 running here before." said Leatherby,
couldn't find any corroborating evidence. "and know ing that you can't redline the
Here came mile two: 13:1 5 — 80 seconds hill." Yoder Begley passed Cullen with a
more tiian tiic first. Sh...eecshhh. mile to go, pulling awav to a convincing
Race leader Martin Fagan beat m\ I3-second w in in 24:39.

splits by a big margin, hitting the mile As for me, thanks to that outrageous
in 4:28 and the two-mile in 9:32, .slow- first mile, I suffered all the w av to the fin-
ingdown just 36 seconds. It was a bold ish. So w as pleasantly surprised
I to learn

move by the 23-year-old Irishman, and that I ran a few seconds faster than the
it seemed to pay dividends. Fagan had a previous year. Now if I can only learn
comfortable lead at the two-mile mark. how to pace the first two miles. How
Female cofavorite Amy \'oder Begle\' manv vears can it take? ® PaCKmore Into a day. This women-specific
followed a different plan. Her coach, Run it: November 27, design is ideal for day hikes. Tensioned mesh
the famed marathoner Alberto Salazar, manchesterroadrace.com back panel for breathability. Import. S99

knew the course. No need to rush, he

Editor at Large Amby Burfoot, 61, won Man-
told Yoder Begley. So she let Mar\' C>ul-
chester's high school division in 1963; he won
len open a small gap on the big climb. the race nine times in the 1960s and 1970s,
Which strategy— run the Highland and the 60-to-69 division in 2006 and 2007

MARATHON IMPROV
WHEN SGT. 1ST CLASS DEAN WELCH AND Keen Voyageur Mid - Women's
Master Sgt. Billy Penick arrived In Bagram, Af- Hike Whatever it may be. This women's
it.

ghanistan, in January 2007, they wanted to run boot has excellent traction and ventilation so
a marathon. But eight months later, with no race you can take on any terrain. Import. S99.95
in the works, the two soldiers improvised. They i

designated the 7.75-mile perimeter of the Ba-

gram Airfield their "track," opted to run four laps,

and called it the "Bagram Mile." The two set out

at ^ ;i m nn nprpmhpr 7 "Whpn ri;)ulinht hrnLp

we could see the snowcapped Hindu Kush Moun-

tain," says Welch. Welch finished the 31-mile VICTORY Sgt. 1st Class Dean Welch of
route in 4:31, Penick in 5:10. -SUSAN RINKUNAS Rochester, N.Y., finishes a 31-mile run.

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sometimes running across the screen to direct their chance to win weekly prize giveaways and
users to the next tool. training tips to gear up for the race.
To prepare runners for their next big race, As part of the Welcome Runners campaign,
Welcomerunners.com features an extensive Hi^ponsored seminars are planned
Training Center where viewers can access during Boston Marathon weekend. Runner's
Bart's exclusive course strategy videos, along World editors. Amby Burfoot, Warren Greene,
with interactive, running maps, and city guides Tish Hamilton, Michele Hamilton, and
for New York City, San Francisco, Boston, and Bart Yasso will discuss tips and strategies
Washington, D.C. for running your best race, and the seminar

WELC0MERUNNERS.COM "My favorite part is having Bart himself

participate by offering important, relevant tips
will conclude with Bart's Top Ten Post-RziS

TAKES OFF to and being prepared for out-of-

about traveling "JetBlue identified running as a key
JetBlue Airways recently launched town races, says Andrea Spiegel, JetBlue's Vice
"
many of our customers and
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the go. This fun, interactive site puts Runner's we look forward to welcoming them on board. World is a perfect extension of this important
World Chief Running Officer, Bart Yasso, in the Welcomerunners.com also features an array program— helping us meaningfully connect
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technology Viewers can see Bart in action as he and the JetBlue Mini-Booker for convenient new Welcome Runners campaign, visit
explains the highlights of welcomerunners.conn, travel planning. Visitors can also sign up for welcomenjnners.com.

'

AD AGE S 2005 "A LIST

RUNNERS 2 CONSECUTIVE YEARS ON ADWEEK S HOT LIST

2005 CREATIVE TEAM OF THE YEAR
2006 NATIONAL MAGAZINE AWARD NOMINATION FOR GENERAL EXCELLENCE
 /\i_(_eN sport:
RACING REPORT

WINNINC
Qi_uETaaTH
THE ROUNDUP
Readers report on races from around the country

Rose Bowl
H&^nPHQNes
Half-Marathon
PASADENA, CALIFORNIA
DECEMBER 8
After just one running, the
course of Pasadena's first

half-marathon has earned a

reputation: brutal. That's the
word from some of the 1,800
runners who completed the
hilly loop, which started and
finished at the Rose Bowl
Stadium, home to the an-
nual New Year's Day parade CRUISIN' Runners In the early morning light en route to Miami
Beach, part of the half and full marathon course.
and college football game.
Runners tackled the first of
two big climbs in the early miles. Mile Marathon in Beijing— and shattered
6.5 marked the start of a trail section the course record by more than three
through a spectacular nature preserve. minutes with a 1:03:46 finish. Colom-
Here, runners encountered the hill that bian Yolanda Fernandez followed with
most would later call the toughest part her own course-record win in 1:16:01.
of the course— a half mile of switch- Soon after, Garcia surged ahead of Ki-
backs on singletrack up a canyon wall. A protich to win the men's marathon in

2.5-mile downhill brought runners back 2:17:43. The elites led a field of 10,452
to the Bowl, where a beer garden and half and full marathoners, the largest
a chance to tour the stadium awaited. in the event's five-year history. Spec-
—Michelle Hamilton tator applause was especially loud for
Run It: pacificsportsllc.com about 3,000 children. The kids were
The Mien Sports Bluetooth Stereo
running the last mile of the race in

ING Miami Marathon order to complete a program that had Headphone, The Consumer Electronic
and Half-Marathon them running 26.2 miles over 15 weeks. Show Design and Innovations toward
MIAMI I
JANUARY 27 Olympian Frank Shorter and tennis
While Guatemala's Jose Garcia and champion Gigi Fernandez ran with the Winner, lets you listen to music
Kenya's Samuel Kiprotich battled in young "marathoners," while Sell and oth- and answer phone calls while on the
the marathon, the half-marathon win- er elites welcomed them across the finish.
go. Just download <jour favorite tunes
ners made headlines. American Bri- —Michelle Hamilton
an Sell ran the half to jump-start his Run it: January 25, to your cell phone, and our Bluetooth
preparations for the 2008 Olympic ingmlamimarathon.com
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in crystal clear digital sound.

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RUNNER'S WORLD APRIL 2008 119 www.allensportsusa.com

1.8GQ. 722. 5536
 RACING REPORT

THE CALENDAR
/ Spring racing is literary, revolutionary, and

for the whole family by bart yasso and lori adams

/ Don't let flying

11
cramp your Enjoy your family on the Marathon Trials. On Sunday, the marathon,

run-literally. That's the relay and half begin at City Hall, which
marathon style. RACE
OF THE message behind the St. faces the historic Gateway Arch. Runners
MONTH Louis Marathon's name pass Busch Stadium, weave through the

Running Boston? Log on to change to Go! St. Louis Anheuser-Busch campus, and take their

The name reflects initiatives the city has last strides down the Delmar Loop, known
JetBlue's welcomerunners.com
introduced to encourage people of all gen- for its mix of bars and ethnic restaurants.
and plan your next race with the
erations to crawl, walk, or run— including a Be sure to attend the pasta party: Runner's
JetBlue mini-booken Keep pace few new events on marathon weekend and World contributing editor Kristin Armstrong
with interactive running maps year-round fitness programming. is the keynote speaker, gostlouis.org.

and course strategies from Festivities kick off Saturday (April 5)

with a Diaper Dash, Kids' Run, 5-K, and RW ONLINE For more events, go to runners
Runner's World Chief Running world.com and click on "Races & Places."
Mature Mile at Forest Park, site of the 1904 Race Directors: Please send race results to
Officer Bart Yasso, and gear up
Olympics and 2004 Women's Olympic results@>ldrresults.com.
with JetBlue's weekly running
giveaways. Get a new kind of
OTHER Davy Crockett B orge imes Joyce
runner's high with JetBlue.
RACES Chase Marathon, ionary amble 10-K
Marathon, Relay 5-Mlle Run

TERRAIN

WHERE Groveton, Texas Valley Forge, Pennsylvania Dedham, Massachusetts

WHEN April 12 April 20 April 27

JetBlue RUNNERS 600 1,300 3,000

AIRWAYS* INFO
SOstatesmarathonclub.
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To feel like king of the To salute the American For literary entertain-
WHY
RUN IT wild frontier. Five miles Revolution. George ment. Twenty-five
of this inaugural race Washington and his thespiansline the hilly

are run under the tower- troops spent the course and read from
welcomerunners.com
ing pines of Davy Crock- famously bitter winter the works of Irish writer

ett National Forest. Your of 1777 in Valley Forge, James Joyce, including

cheering committee where you'll run on the Ulysses. Each year, the

includes costumed Joseph Plumb Martin race pays tribute to

Davy Crocketts, a Trail, named for a Conti- a persecuted writer;

guy in a bear suit, and nental soldier. The loop this year's recipient is

spectators participating connects historic sites Egyptian blogger Abdul

in the bear "chaise' (sit in the park. A reenact- Kareem Suleiman, who
and cheer and you get ment group starts the is serving four years in

a T-shirt, medal, and run with a cannon firing. prison for his criticism

snacks). Finishers head Photo op; you with park of the government.
home with a medal and rangers dressed as Postrace, kick back to

a stuffed bear. Revolutionary soldiers. Irish ballads and jigs.

©2008 JetBlue Airways

120 APRIL 2008 RUNNERSW0RLD.COM

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 PROMOTION

ENDURANCE JUNKIE
CONTINUED FROM PAGE 92 Jf
there is a direct link
Charlie Engle, druggie, and Charlie
between FREE TRIP
years before starting liis own hail-damage
Engle. athlete,
one addiction
it's the substitution of
for another. As he gradu-
to the
repair business. In 1990, Engle emploved 100 ally distanced himself from coke and booze.
people,
ried his girlfriend,
made up to $200,000 annually, mar-
had a son— but could not
Engle ran with increasing frequency, com-
pleting his 40th marathon b\ the mid-'90s. In
O.C.!
kick his demons. By da\', he was the consum- 1996. he was watching the Discovery Chan-
mate professional, going through paperwork, nel's coverage of the Eco-Challenge, the
managing staff, kissing his wife, and tucking Mark Btirnett-creatcd adventure race that
his boy into bed. By night, however, he was had teams of four or five members trekking
snorting coke or smoking crack. 24 hours per day over a 300-plus-mile course
Remarkably, he was also running. F.n- through British Columbia. "You see that."

gle completed his first 26.2-miler— the Big says Etigle. "and you either think. Those peo-
Sur International Marathon — in 1989 with ple are crazy. What the hell are they thinkitig?

a time of 3 hours. 22 minutes and, he says, or That's the coolest thing I've ever seen. I have
"the next day. of course. I'm calling mv deal- to do that. I was smitten."
er." He would go on three-week drug binges, So Engle signed up for the 1998 Raid
then sober up and train hard for. say. the Bos- Gauloises in Ecuador. "Marvelous, horrible,
ton Marathon (he completed two in his 20s). excruciating, amazing," Engle says. "It took
"There was enough of me that loved to run the energy I had put into drugs and offered
and cared about my bodv and mvsclf that mc a whole new direction."
1 would take some time to really train," he Finally, in 2000, Engle was accepted info
Enter the Honda
says. "I'd run a marathon, convince myself the Eco-Challcngc. B\ this point, Engle was Civic Tour Panic in
I'd never use drugs again— then use drugs an imemploved, separated father of two pre-
again. I loved running. Just loved it. Unfortu- teens. Having long aspired to work in film,
the O.C. Flyaway
natelv. 1 loved drugs, too. he jokingly scribbled OOCUMENTARIAN Sweepstakes for your
"He was a goner." says his mother, Re- under PROFESSION on his Eco-Challenge
becca. "I went to his apartment one day and application. Before the start of the race. Engle
chance to win a VIP trip
he was crying. 1\ ing on the floor complctcK was contacted by a producer from the CBS for two including':
naked, fully out of his mind. My fear was that news show 48 Hours, asking whether he would I

he was going to die. carry a miniature camera throughout the Round-trip airfare (within the continental U.S.)
F.ntcr Wichita. In the cit\' for seven months event. The show woimd up airing more than 2 nights hotel accommodations
for work, lingle had just dropped off his \\ ife 11 minutes of material, including segments
Concert tickets +
and son, who had flown in from North Caro- detailing Engle's addictive battles, which led
meet and greet with the band
lina for a visit. Upon departing the airport. to a job as a producer on the hit reality pro-

Engle drove straight to the seediest part of gram Extreme Makeover: Home Edition.

downtown, where he bought drugs and paid The job provided the resources and the
for a motel room. As soon as he finished prav- time to pay for his new addiction— extreme
ing on that curb, Engle stood up, went back running. In the next few years, Engle fin- * TWpuiwase necessary Benttr Of
to his room, and found an Alcoholics Anony- ished first in races across the Gobi Desert and f win A pijft:(iase fi\\\ m\ improve yoi
I chancesulwinnitig YouaffnoIawiiH I. i

mous meeting in a nearby church basement. through the Amazon Jungle. He crossed the I yet. EnlFies must Ik received by May ?.
y'
2008 Must be over 18 to enlef. See runners-
He attended three sessions that day. then .Atacama Desert in Chile, charted the jungles
wottd.com/Honda lor complete Ottciai Rules
three more the next da\'. .\nd the next day. of Vietnam and Borneo, climbed to the top

And the next day. "Finally," he says, "some- of the volcanoes in Ecuador, and ran across
thing inside of me woke up." Death V'allev. Then came the fateful da\" with
It has been more than 15 years since Engle Zahab, w hen the Sahara came into plav.

last took a sip of alcohol or a snort of cocaine. To put it mildly, the days were long. Really
Today he lives soberlv in Green.sboro. North l-o-n-g. At 4 a.m., Engle would instincti\ely
Carolina. But. says Lisa Trexler. his girlfriend, rise and wake his cohorts, all of whom would
his past hasn't completely vanished. "A lot of be nestled in sleeping bags or atop foam mats
who he is, of what makes him go, is what he in a temporary campground. From 4 un-
went through," savs Trexler, who works for an til 5, the groggy men would drink instant
athletic skin-care company. "It's hard for me coffee and dine on bread and a less-than-
to imagine him as that person, sitting there, enticing selection of peanut butter, jelly, or

going through such torture, but on the other Nutella. "We had a cook with us who knew
hand, it's not hard. Because he lives for tor- how to make the most delicious bread," says
ture. Just in a different way." Engle. "Unfortunately, in order to bake it he

ruimersworld.com/honda
 NORTH ATLANTIC SOUTH ATLANTIC MAY 3-4 - Cincinnati Flying Pig
Marathon, Half Marathon, 4-Person Relay,
MARCH 30 Annual Ocean Drive
- lOth MARCH 29 - Charlottesville Ten Miler, lOK, 5K & Fun Run, Cincinnati, OH.
Marathon, 10-Mile, 5K & 1.5-Mile Fun Run, 10-Miles, Charlottesville, VA. Contact: Race Contact: Race Director, 644 Linn Street,
Cape May County, NJ. Contact: Ocean Director, P.O. Box 5461, Charlottesville, VA Suite 626, Cincinnati, OH 45203.
Drive Run Club, Inc., 5712 Pacific Ave., 22905. (434) 293-6115. (513) 721-PIGS (7447).
1st Floor Front, Wildwood Crest, NJ 08260. Email: cvillelOmiler@>yahoo.com Email: info@flyingpigmarathon.com
(609) 523-0880. Fax #: (610) 688-7629. Website: www.cvilletenmiler.com Website: www.flyingpigmarathon.com
Email: odmracedirector@comcast.net
Website: www.odmarathon.org
MARCH 30 - Covenant Health Knoxville MAY 1 0 - Journeys Marathon, Half
Marathon, Half Marathon, Marathon Marathon, 13.1 -Mile Power Walk & 5K,
APRIL 20 - Penn Relays Distance Classic, Relay & 5K, Knoxville, TN. Contact: Jason Eagle River, Wl. Contact: Kim Emerson-
Altman, PO. Box 32035, Knoxville, TN Eagle River Area Chamber of Commerce,
20K, 5K & Kids Mile Run, Philadelphia,
PA. Contact: Race Director, 219 S. 33rd St.,
37930. (865) 684-4294. Fax #: (866) 803-9215. RO. Box 1917, Eagle River, WI 54521.
Email: info@knoxvillemarathon.com (800) 359-6315. Fax #: (715) 479-1960.
Philadelphia,PA 19104-6319. (215) 898-6145.
Website: wvm.knoxvillemarathon.com Email: info(3>eagleriver.org
Email: pennrela@pobox.upenn.edu
Website: www.journeysmarathon.org
Website: www.thepennrelays.com APRIL 5 - Ukrop's Monument Avenue

MAY A - Blue CrossBroad Street Run,

lOK and 1-Mile, Richmond, VA. Contact: MAY 1 7 - Inaugural Geist Half Marathon
Race Director, 100 Avenue of Champions, & 5K, Be a Part of History, Indianapolis,
10-Miles, Philadelphia, PA. Contact: Jim
Suite 300, Richmond, VA 23230. IN. Contact: Jeff Graves, PO. Box 361313,
Marino, PO. Box 18543, Philadelphia, PA (804) 285-9495. Fax #: (804) 285-3132. Indianapolis, IN 46236. (317) 294-3622.
19129. (215) 683-3594. Fax #: (215) 683-3593. Email: infc)@sportsbackers.org Email: ieff-gravesfe>sbcglobal.net
Email: bsrhelp@aim.com Website: www.sportsbackers.org Website: wvm.geisthalf.com
Website: www.broadstreetrun.com
Second Largest lO-Miler in the USA. MAY 1 0 - Jon Smith Subs Race for the MAY 18 - Rite Aid Cleveland Marathon,
18,000+ Participants. Two-Day Expo. Great Arts, 5K,West Palm Beach, FL. Contact: Half Marathon & lOK, Cleveland, OH.
on One Street with
Kids' Activities. 10-Miles Annette Wacker, 9392 Pinto Drive, Contact: Ralph Staph, 29525 Chagrin Blvd.,
Entertainment Along the Way. Uke Worth, FL 33467. (561) 329-9455. #215, Pepper Pike, OH 44122. (800) 467-3826.
Email: awacker@aol.com Email: clevelandmarathon@earthIink.net
MAY 6 - Frederick Running Festival, Website: wvw.raceforthearts.org Website: www.clevelandmarathon.com
Marathon, Half Marathon, 4-Person Relay,
5K & Kids Run, Frederick, MD. Contact: AUGUST 31 - Rock 'n' Roll Half MAY 25 - Madison Marathon, Half
Marathon, Virginia Beach, VA. Marathon, Quarter Marathon Kids' Race,
Gene Brtalik, 6610 Amberton Drive, Suite
Contact: Elite Racing, Inc., 9401 Waples Madison, WI. Contact: Jody Stolldorf,
400, Elkridge, MD
21075. (410) 605-9381.
PO. Box 258016, Madison, WI 53725.
Street, Suite 150, San Diego, CA 92121.
Email: customerservice@corrigansports.com
(800) 311-1255. Fax #: (858) 450-6905. (608) 576-5846.
Website: www.frederickmarathon.org
Email: rnrvb@eliteracing.com Email: event@madisonfestivals.com
Website: www.rnrvb.com Website: vmw.madisonfestivals.com.
MAY 4 - New Jersey Marathon, Long
Branch Half Marathon & Marathon Relay,
OCTOBER 25 - Spinx Run Fest, SEPTEMBER 20 - USAF Marathon
Long Brancli, NJ. Contact; Art Castellano, presenting sponsor BearingPoint, Marathon,
Marathon, Half Marathon & 5K, Greenville,
RO. Box 198, Oceanport, NJ 07757. Half Marathon, lOK & 5K, Wright-Patterson
SC. Contact: Ron Chappell, Greenville
(732) 578-1771. Fax #: (732) 578-1771. Track Club, RO. Box 5678, Greenville, SC AFB, Dayton, OH. Contact: USAF Marathon,
Email: racedirector@njmarathon.org 29606. (864) 288-4416. 88 MSG/SVC 5215 Thurlow Street, WPAFB,
Website: www.njmarathon.org Email: ronc0755@charter.net OH 45433. (800) 467-1823.
Website: www.spinxrunfest.com Fax #:(937) 656-1000.
MAY 25 - Boston's Run To Remember, Email: usaf.marathon(a>wpafb. af.mil
Half Marathon - 8:15 & 5-Mile- 8:30, NOVEMBER 15 - SunTrust Richmond Website: http://wrww.usafmarathon.com
Boston, MA. Contact: Runner's Edge, Marathon, Half Marathon, 8K & 1-Mile Kids
401 Main Street, Melrose, MA 02176. Run, Richmond, VA. Contact: Race Director, SEPTEMBER 28: Races/
(781) 662-0091. Fax #: (781) 662-0098. 100 Avenue of Champions, Richmond, VA SEPTEMBER 27: Expo - Omaha
Email: info@bostonsruntoremember.org 23230. (804) 673-RACE. Marathon, Half Marathon & lOK, Omaha,
Website: www.bostonsruntoremember.org Email: marathon@sportsbackers.org NE. Contact: Susan Smisek, P.O. Box
Website: www.richmondmarathon.com 241811, Omaha, NE 68124. (402) 630-2282.
JUNE 8 - Need For Speed Relay Against Email: info@omahamarathon.com
Domestic Violence, 50-Mile, 9-Leg Relay, NORTH CENTRAL Website: vmw.omahamarathon.com
Bear Mountain to New Rochelle, NY. LIVE ENTERTAINMENT!
APRIL 5 - Lincoln Memorial Half
Contact: Avon Foundation, 1345 Avenue
Marathon,
of the Americas, New York, NY 10105.
Springfield, IL. Contact:
Race Director, 1638 N. 5th Street,
SOUTH CENTRAL
(888) NFS-RELAY Fax #: (212) 282-6049. NOVEMBER 16 - inaugural Rock 'n' Roll
Springfield, IL 62702.
Email: info@Vieedforspeedrelay.org San Antonio Marathon & Half Marathon,
Email: abe@runabe.com
Website: www.needforspeedrelay.org Website: www.runabe.com San Antonio, TX. Contact: Elite Racing,
9401 Waples Street, Suite 150, San Diego,
SEPTEMBER 12-13 - Reach The Beach APRIL 27 - Sabates Eye Centers Trolley CA 92121. (800) 311-1255.
Relay, 200-Mile Running Relay starts at Run, a benefit for the Children's Center for Fax #: (858) 450-6905.
7:30 AM, Cannon Mtn, Franconia Notch the Visually Impaired, 4-Mile Run, Kansas Email: rnrsa@'eliteracing.com
State Park, NH. Contact: John Dionne, City, MO. Contact: Children's Center for Website: wvm.rnrsa.com
RO. Box 12, Woodville, MA 01784. the Visually Impaired, 3101 Main Street, New Rock 'n' Roll Marathon and 1/2
(508) 881-4505. Fax #: (508) 881-4505. Kansas City, MO 641 1 1. (816) 841-2284. Marathon in San Antonio, TX! Perfect
Email: qa@rtbrelay.com Email: trolleyrun@ccvi.org running weather, flat & scenic course, and
Website: www.rtbrelay.com Website: www.trolleyrun.org music at every mile.

128 FOR ADVERTISING RATES CONTACT ASHLEY POWELL AT 2U. 252. 9971
 APRIL 27 - Oklahoma City Memorial OCTOBER A - St. George Marathon,
ENDURANCE JUNKIE
iMarathon, Half Marathon, Relay, 5K & Kids St. George, UT. Contact: Carlene Garrick,
Iruii, Oklahoma City, OK. 86 S.Main Street, St. George, UT 84770. CONTINUED FROM PAGE 127
Email: helpKs'okcmarathon.com (435) 627-4500.
Website: www.okcmarathon.com Email: marathon@sgcity.org needed charcoal and wood. In the Sahara
Website: www.stgeorgemarathon.com there ain't much wood. So there wasn't much
MOUNTAIN PACIFIC NOVEMBER 9 - inaugural Two Cities
fresh bread." At 5 a.m. the vehicles would
APRIL 13 - Havasu Half Marathon, Marathon, Half Marathon & Half Marathon rev up and the three runners would begin
& 5K Fun Run/Walk, Lake Havasu City, AZ. Relay, Fresno, CA. Contact: Mike Herman, their journey. For the first 20 minutes, they
Contact: Karen Opperud, P.O. Box 1206, 7075 N. Sharon, Fresno, CA 93720.
w ould walk in an effort to shake off the rust.
Lake Havasu City, AZ 86405. (928) 453-4936. (559) 256-8464.
Email: infofe'iounlimited.com Email: mherman@eyeqvc.com "By 5:50 we'd be running," Engle says. "Our
Website: www.havasuhalf.com Website: www.runfresno.com support vehicle would go 10-K ahead, we'd
Heart of California central to Yosemite NP catch up, have something to drink, then let
MAY 4 - Eugene Marathon, Half & San Francisco.
go anotlier 10-K ahead. W'c repeated that
Marathon, 5K & Kids Marathon, Eugene,
it

OR. Contact: Richard Maher, 541 INTERNATIONAL process ail day." Come noon the trio would
Willamette St., #312, Eugene, OR 97401. MAY 10-11 - Mississauga Marathon take a break to eat lunch, stretch tightened
(877) 345-2230. Fax #: (541) 345-3227. Presented by Canon, Canon Marathon, muscles, and nap. "lt d often be 120 degrees
Email: information@eugenemarathon.com Reebok Half Marathon, Grand & Toy
I

in the sun," says Engle. "It was like sleeping

Website: www.eugenemarathon.com Corporate & Team Relay, lOK, lOK Student
Relay, 5K, 2K Family Fun Run/Walk, in a sauna." From 2:30 until 9:30, the trek
JUNE 1 - Rock Marathon, San
'n' Roll Mississauga, Ontario, CANADA. Contact: would continue. "Dinner was the worst,"
Diego, CA. Contact: Elite Racing, 9401 Landmark Sport Group, 1 City Center Drive, who lost 55 pounds in the first 35
says F.ngle,
Waples Street, Suite 150, San Diego, CA Suite 605, Mississauga, Ontario, CANADA
days. "Couscous and goat, couscous and goat,
92121. (800) 311-1255. Fax #: (858) 450-6905. L5B 1M2. (905) 949-2931.
Email: rnrmdj'eliteracing.com Email: info@mississaugamarathon.com couscous and goat. If 1 ever see either again I

Website: www.rnrmarathon.com Website: www.mississaugamarathon.com might go into convulsions."

Originality Encouraged. Rockin' Required. Though
MAY 24-25 - ING Ottawa Marathon, Half Moll's film crew tagged along,

JUNE 8 - Casper Marathon, Half Marathon, Wheelchair Marathon, lOK, 5K thev slept in a separate camp, ate separate
Marathon & Marathon Relay, Casper, WY. & 2K, Ottawa, Ontario, CANADA. Contact: foods, spoke only niininiallv. "I loved the
Contact: Eric & Dawn Easton, P.O. Box 711,
Jim Robinson, PO. Box 426, Stn A, Ottawa,
Ontario, CANADA KIN 8V5. idea of the niox ie," Kngle says. "But it could
Casper, WY
82602. (307) 577-4974.
(866) RUN-OTTA. Fax #: (613) 234-5880. not compromise the authenticity of the trek.
Email: dawnnericisvcn.com Email: info@'runottawa.ca
Website: www.runwyoming.com I didn't care if they had regular showers and
Website: www.runottawa.ca
Tourism Information (800) 852-1889. Join 30,000 Runners in Canada's Capital! ate McDonald's on the side. We were staying
Will Sell Out! true to the mission."
AUGUST 17 - 31st Annual America's
When, on the final day, tiie trio reached
Finest City Half-Marathon &
5K, San Diego, JULY 6 -
Gold Coast Marathon, Half
CA. Contact: Neil Finn Sports Management, Marathon, lOK & Family 7.5K Walk, the Red Sea and could at long last stop, the
Inc., P.O. Box 81023, San Diego, CA Gold Coast, Australia. Contact: Kathy Loper addict in F.ngle wanted that buzz. He craved
92138-1023. (760) 692-2900. Events, 7801 Mission Center Court,
euphoria. He craved ecstasy. He craved the
Email: info@afchalf.com S. 204, San Diego, CA 92108. (619) 298-7400.
Fax #: (619) 298-7448. high that coupled itself w ith a thick line of
Website: www.afchalf.com
Fast, Scenic Point-to-Point Course, Expo, Email: kathy@'kathyloperevents.com coke, with a flask of Mad Dog 20/20. But
Website: wwrw.kathyloperevents.com not what he
Chip Timing. that's felt.
Includes Sydney Bridge Climb, Barrier Reef,
Ayers Rock. "The highs from drugs arc intense, but
SEPTEMBER 20 - NordicTrack Top
who
they're fake," says Engle, plans to start a
Of Utah Marathon and 5K, Logan, UT.
JULY 6 - HSBC Calgary Marathon, 42.2K,
run across the United States May. "They give
Contact: Bob Henke, P.O. Box 414, 21. IK, lOK, 4 x lOK & Kids Marathon,
in

Providence, UT 84332. (435) 753-3064. Calgary, Alberta, CANADA. Contact: Jacqui vou something, but they rob you of even more.
Fax #: (435) 755-8785 (call first). Sanderson, P.O. Box 296, Station M, Calgary, When we completed our Sahara journey, I

Email: robert.henke@cache.kl2.ut.us Alberta, CANADA T2P 2H9. was too exhausted to feel much of anything.
Website: www.topofutahmarathon.com (403) 264-2996.
Email: info@calgarymarathon.com But 1 know that we did something no one else
SEPTEMBER 21 - Two Bear Marathon, Website: www.calgarymarathon.com has ever accomplished. You can keep all the
Whitefish, MT. Contact: Gayle Weinberg,
Race Director, 1250 Baker Avenue, OCTOBER 18-19 - BMO
Nesbitt Bums
drugs. Me? I'll settle for achievement." 9
Whitefish, MT
.59937. (406) 862-9131. Prince Edward Island Marathon, Half
Email: pairadox@centurytel.net Marathon, lOK Run, Half Marathon Walk, RUHNErs Would (ISSN 0897-1706) IS PUBLISHED MONTHLY BY R0D4LE

Website: www.twobearmarathon.org lOK Walk, Corporate Relay & Kids Run, INC VOLUME 43 NUMBER 4. EOllORIAL Of FPCES 33 E MINOR ST, EMMAUS.
2008 BYRODALEINC POSTMAS-
Charlottetown, PEI, CANADA. Contact: PA 18098 (610-967-5171)- COPYRIGHT S)

TER: SEND ADDRESS CHANGES TO RUNNER'S WORLD. PO BOK 7307, RED

SEPTEMBER 24-28 - Lake
Tahoe Myrtle Jenkins Smith, 91 Water St., 3rd Floor,
OAK. 51591-0307 PERIODICALS POSTAGE PAID AT EMMAUS. PA. AND ADOI-
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3 Day Triple Marathon, 3 Day Triathlon, (902) 628-1861. Fax #: (902) 628-1024.
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Email: info@princeedwardislandmarathon.com
72-Mile Ultra, Marathon Relays (2 & 5 40063752. RETURN UNDELIVERABLE CANADA ADDRESSES TO RUNNERS
Website: www.princeedwardislandmarathon.com WORLD, 2930 I4TH AVE, MARKHAM, ONTARIO L3R 5Z8. GST »R122988611.
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Email: leswright@sbcglobal.net Website: www.athensmarathon.com
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CLOSING DATE FOR THE JUNE 2008 ISSUE IS t^ARCH 17, 2007 RUNNER'S WORLD APRIL 2008 129
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 MARTA IS SLOW.
she used to be a barista. A really slow barista.
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 LORENA OCHOA
Professional Golfer, 2007 LPGA Player of ttie Year, 26,
Guadalajara, Mexico

I'm going to wait until I retire

to do marathons. would love I

to run Chicago. I have a lot of

relatives who run it every year.

During the season, when

I'm traveling and playing
tournaments, run four times I

a week, sometimes for as

much as 45 minutes. And
before a round, I'll run for
maybe 20 minutes. It's part

ofmy routine, and it gets

me loose.

I don't run with other golfers.

We tried once, but it's hard

because everybody has such
busy schedules. When we
have some time off, we like to

play tennis or basketball.

I like to talk when run— It I

makes the run go faster— but

I also like to listen to music,

especially Spanish music.

Silvio Rodriguez, Hernaldo

Zuniga, Ricardo Arjona, Marco

Antonio Soils. I like good lyrics.

After a run I don't feel guilty

about eating. treat myselfI

with a chocolate dessert,

especially Nutella.

I'm a very careful runner. I

think the best thing you can

INTERVIEW BY strong legs, it's good for Each February, before I start do is stretch every part of your
NOAH ROTHBAUM your support, your swing, back on the tour, I do the body, not just your legs— your
and your balance. Guadalajara International Half- neck, your shoulders, and
Running is a big Marathon. Last year, finished I your arms. Stretching's been
part of my success. I've During the off-season, when in one hour and 51 minutes. one big key to my running.
realized over the years that I'm home in Guadalajara, I I'd like to improve upon that
the fitter you are, the better run six times a week, from time. It's motivation to really I save the race T-shirts. I take

golf you play. 35 minutes to an hour and 10 train and focus. pictures before and after each

minutes. What I most enjoy is race. keep my race medals with

I

Golf is all about your legs; we training with my brother and A race challenges me. You my golf-tournament trophies. I

walk so much. When you play sister. They run with me on a have to be strong in your just love the memories. ®
two, three, four tournaments golf course. It's a great way to mind to not feel pain, to never
in a row, your legs can just exercise— and to spend time give up. The body can handle For the full interview, see

runnersworld.com/lmarunner.
run out of gas. If you have with the people you love. everything.

132 APRIL 2008 RUNNERSW0RLD.COM PHOTOGRAPH BY MARCUS SWANSON

a srial
 I AM AN ADDICT

GOTTA HAVE ENDORPHINS

RUNNING FOR MY LIFE

WON'T SETTLE FOR MIDDLE OF THE PACK

My coach: Forerunner' 405.

I'll never kick this habit. Causes me to roam darkened streets and return
before daybreak, sweat-drenched and exhausted. My partner, Forerunner,

keeps perfect score, tracking my time, distance, pace and heart rate. And
sends it to my computer before I hit the shower. Analyze my run and plan
the next workout over breakfast. Tomorrow, we'll be back for more.

See the new Forerunner 405 with GPS and wireless sync at www.garmin.com

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