FIRST-TIMER FAVORITES + LESS-IS-MORE TRAINING PLAN

RUNNER’S WORLD

New JANUARY 2011

NEW YEAR, NEW YOU

BEGINNERS

Year, Learn to Love

The Treadmill

New Get Over It!

MARATHON GUIDE 2011

Mental Tricks

You To Push Past

The Pain

52 Ways To
THE GREAT ZAMPERINI

REST MORE,
RUN FASTER
Lose Weight ( P. 35 )
Train Smarter
Get Stronger RW EXCLUSIVE
AVOIDING FAT TRAPS

Stay Motivated The Great

Zamperini
d’s
Are You Falling A Running Legen
Incredible Life
HANSONS TRAINING

Into Fat Traps?

By Laura

10 Fixes for Common

Nutrition Mistakes
Hillenbrand

The Race That

Changed Running
JANUARY 2011

RITZ VS. WEBB VS. HALL

WHY THE BATTLE STILL MATTERS
RUNNERSWORLD.COM
WORLD’S LEADING RUNNING MAGAZINE
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NASDAQ GRMN ©2010 Garmin Ltd. or its subsidiaries

January2011 FEATURES

68 EXTREME MAKEOVER: 58 THE TURNING POINT

RUNNING EDITION A decade ago, Alan Webb, Ryan Hall, and Dathan
Here’s how to transform your training, Ritzenhein met in a high-school race—and began
nutrition, motivation, and gear in 2011—and an American distance-running revival.
YOU enjoy life-changing results along the way. By Amby Burfoot
By John Hanc
Runner’s World Exclusive
Marathon Guide 2011 92 THE GREAT ZAMPERINI
78 A FIRST TO REMEMBER In the 1930s, Louie Zamperini was getting ready
You’re finally ready to make your 26.2-mile to break the four-minute mile when WWII broke
debut. The question is, where? These 10 races out. Excerpted from the new best-seller Unbroken.
offer first-timers unforgettable experiences. By Laura Hillenbrand
By Michelle Hamilton

86 WAY OF THE RENEGADES

The Hanson Brothers have long promoted a
radical training plan geared for elite runners.
But can it work for mortals? A veteran
marathoner is determined to find out.
By Adam Buckley Cohen

FAST FINISH
In 2010, half of
Steamtown Marathon
finishers broke four
hours. See page 83.

P H OTO G R A P H B Y J A S O N G O U L D
 departMents
12 raVe run
16 editor’s letter
16 ContriButors
18 running CoMMentarY

21 HuMan raCe A novelist makes

running a part of his personal plotline.
PLus: the intersection (24)
ask Miles (26)
Back story: Desiree Davila (26)
What it takes to… (28)
View finder: Tackling Big sur (28)

PersonaL besT

CloCkwise From toP leFt: PhotograPh by miChael lavine; Courtesy CarrasCosa/sahara marathon; Courtesy big sur international marathon; adrian swiFt/alamy
31 tHe WarMup Illuminating ways
to stay safe sans sunlight.
35 training Expand your training plan
to recover better and run stronger.

120
44 fuel Break bad nutrition habits.
PLus: Eat and drink healthy in 2011.
48 Mind + BodY How to survive the
early pitfalls of running.

46
coLumns
52 tHe neWBie CHroniCles A visit to
a college track puts pride on the line.
By Marc Parent

Cover- stylist: anjali rajamahendran; hair+makeuP: barbara Farman/Cloutier remix; aPParel and shoes: adidas
56 road sCHolar With nothing to
prove, a recovering runner realizes
what matters most is an honest effort.
By Peter Sagal

99 gear What to wear outdoors this

season in any climate or location.
104 raCes & plaCes Winter racing in
Bermuda is about as good as it gets.

21
120 i’M a runner Elisabeth Hasselbeck,
cohost of The View.
Interview by Rebecca Rothbaum

On Our cOver
P. 78 With her collegiate career
over, Brie felnaGle,
28
24, a University of North
Carolina distance medley
P. 38 relay champion, wants
P. 68 to make an Olympic team
P. 48 someday. But until then,
P. 35 Felnagle, who lives in
Washington state, will con-
tinue with her high-mile-
P. 92 age runs and work on her
P. 44 speed and core strength.
“To be competitive at the
P. 58 next level,” she says, “you
really have to step it up.”
pHotograpHed exclusively for RunnER’s WoRLD by
eMBrY ruCker in Los Angeles

6
 r
J.I. Rodale
Editor-in-chiEf david willey sEnior vicE PrEsidEnt, PUblishing dirEctor Founder, 1942-1971
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8
12 month 2010
Rave Run
Location Big Cottonwood Canyon,
Salt Lake City, Utah
PHotoGRaPH BY Erik Isakson
RunneR Quinn Kyler
tHe exPeRience Nestled in the
Wasatch Mountains 25 miles east of
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r u n n e r s w o r l d.co m 13
Mirinda Carfrae 2010 Ironman World Champion
in the Kwicky with Blade-Light technology.
i run in k•swiss
Mirinda’s record marathon time of 2:53:32 in Kona is extra awesome, considering she
ran it after a 2.4-mile swim and a 112-mile bike in the world’s toughest endurance race.
The only thing stopping her was the finish line.

kswiss.com
 editor’s letter

Back to the Races

T
his time of year is a starting line of sorts, when we look for- story that is equally triumphant, and that
ward, make new plans, and set new goals. Our “New Year, New story is Hillenbrand’s own. Stricken since
the late ’80s with terrible illnesses—
You” package (page 68) will get you headed in a positive direc- severe vertigo and chronic fatigue syn-
tion, but in this issue we also take a look back. First to 2000, drome—she researched and wrote both
when Ryan Hall, Dathan Ritzenhein, and Alan Webb squared off for the of her books almost entirely from home;
first time, in the Foot Locker Championships. All three went on to run often she was bedridden for months.
Which is why I did not hear another
in the Olympics and set American re- Seabiscuit had set the sportswriting bar at word about the book for quite some time:
cords. Currently, they are all at career a new height, would do her next book on It took her seven years to write Unbroken.
crossroads, switching coaches (Ritz and another track athlete—a two-legged one. So it’s no surprise that Hillenbrand is
Webb to Alberto Salazar) and struggling His name was Louie Zamperini, a Seabis- drawn to extraordinary athletic accom-
to fulfill their immense promise. But as cuit-era superstar on the verge of break- plishment. “I’m a big sports fan,” she told
teenagers on a hot day in Orlando, all that ing the four-minute mile when World Senior Editor Christine Fennessy last fall.
was a long way off. The race was the be- War II intervened. Assigned to an Army “Some of it is that I’m disabled, and I like
ginning of a new era, and Editor at Large Air Force crew in the Pacific, Louie sur- to live through my subjects. What better
Amby Burfoot has re-created it blow-by- vived not just a bomber crash but 47 days subject than one who has these magnifi-
blow in “The Turning Point” (page 58). adrift at sea, multiple shark attacks (he cent physical capabilities?”
We look back even further at another fought them off with his fists), and two Zamperini also gave Hillenbrand a new
promising young runner’s epic races in years in Japanese slave labor camps. In appreciation for elite track performances.
“The Great Zamperini” (page 92), a story Laura’s hands, Louie’s wild story (includ- “Now,” she says, “when I’m watching the
I’ve been eager to publish since I arrived ing a 1936 Olympic encounter with Hit- 5000 and I see how quickly someone is
at Runner’s World in 2003. Back then, I got ler) has become Unbroken: A World War running the last lap, I have it in context.”
looped into an e-mail exchange between II Story of Survival, Resilience, and Redemp- Unfortunately for Hillenbrand, her ill-
two editors raving that Laura Hillen- tion, which we’ve excerpted in this issue. nesses are unresolved. “I had a massive
brand, whose phenomenal best-seller But there’s another dimension to this relapse in 2007,” she says. “I’m stronger
now, but unless this gets better, I really
can’t write anything.” Like Hall, Ritz, and
Webb, Hillenbrand seems to be at a cross-
Enduring Qualities roads. I admire and respect her as an au-
thor as much as I do them as runners.
Let me also recommend this month’s re-release of Long
Here’s hoping her Zamperini-like perse-
Distance: Testing the Limits of Body and Spirit in a Year
of Living Strenuously, by Bill McKibben. A decade ago, verance enables her to recover fully, and
the author took a year to train as a competitive athlete; at the soon. We need her at the top of her game.
same time, his dad was diagnosed with a brain tumor. The
result is this moving meditation on the meaning of endurance. david willey
editor-in-chief
top right: photograph by grant delin

adam Buckley cohen Jonathan Bartlett

Cohen had his doubts with the less-is-more train- Bartlett approached his illustrations for “The
ing plan taught by Kevin and Keith Hanson and Turning Point” (page 58)—Amby Burfoot’s look at
which he writes about in “Way of the Renegades” a seminal cross-country meet—as though he were
(page 86). “But looking at my race result,” he watching the action with “an all-seeing camera.
says, “I’m glad I didn’t deviate from it.” Perspective is a powerful storytelling element.”

16
 Running commentaRy
Thank you for the inspir- who will benefit from
ing article about Bart’s a gradual transition to
journey to Comrades. I more “natural” run-
was on the World Vision ning. There are others,
team with Bart for this however, who will like-
race. The knowledge he ly keep injuries to a
shares with runners like minimum with stability
myself is amazing. I will and motion-control
remember most Bart’s shoes. Supportive heel
compassion, in particu- counters, soles that flex
lar for the most vulner- at the forefoot, and a
able people we saw while in South Africa. slightly elevated heel may help those
Bart is without a doubt one of the classi- with less-than-perfect biomechanics.
est runners ever to walk the earth. —Jay Kerner, D.P.M.
—Travis BlanTon, Tallahassee, Florida Rockville Centre, New York

a NatuRal SelectioN Race Ready

While “Is Less More?” (November) dis- I enjoyed “The Racer’s Field Manual” (No-
cussed resonance frequencies and shoes vember) with one exception. The “Navi-
designed to protect women from injury gate the Aid Station” section includes this
SPring in hiS SteP during specific parts of the menstrual sentence: “A short ‘thanks’ to the volun-
Bart Yasso running South Africa’s cycle, little attention was paid to inherent teer isn’t required, but it’s a nice touch.”
56-mile Comrades Marathon in May.
differences in biomechanics. There are Talk about an understatement. While we
some runners with “good” biomechanics celebrate at the finish by picking up our
eNduRaNce JuNkie
I loved the “bare-it-all” attitude in “The
Race of His Life” (November). Bart Yasso’s
perseverance through a difficult adoles- Rant of the Month
cence, addiction, and illness has inspired
me to reach for new goals. His story Greetings from the real world. What kind
shows that anything is possible. In spite of job do you have where you don’t even
of all he’s been through, he motivates
others. Kudos to Steve Friedman for cap-
have to leave for work until 8:30 a.m. (‘Perfect
turing the essence of this man’s life. Timing’)? Do you have any openings?”
—renee Giannos, Lake Zurich, Illinois —KaTie HelMs, Fayetteville, Arkansas

top left: photograph by jon ivins; opposite page: victor sailer/photorun

Now oN RuNNeRswoRld.com
time to tRaiN StaRt heRe
heRe’s the plan calling all beginneRs
Whether your goal is to New to running? Have a ton of questions, but
finish your first 5-K or aren’t sure where to begin? Before you run a
break 3:00 in the marathon, single step, check out our Beginners page at
a Runner’s World training runnersworld.com/beginners.
plan will get you to the
starting line ready to run
your best. Pick your plan online poll
at runnersworld.com/ Do you eat anything before an early morning run?
trainingplans. Newly Always 33 %
added: “Yoga for Runners” video Spotlight gone in 60 seconds Usually 20 %
programs, designed by yoga At the Chicago Marathon, it took nearly 35 minutes for Rarely 21 %
instructor, RRCA-certified all 38,000 runners to cross the start. See a high-speed,
Never 27 %
coach, and Body Shop one-minute replay at runnersworld.com/chicagostart.
contributor Sage Rountree. Based on 5,352 respondents to an RW survey

18
medals and eating a bagel, volunteers get coveR up?
the tremendous honor of tearing things
down and picking up our trash. This
When I saw Shalane Flanagan on your
cover, I thought, It’s about time. But I was
the latest
should read: “Unless you want to carry all disappointed to see that she was relegated Updates on runners who’ve
of your supplies in a backpack, you are to “Back Story.” She’s an American Olym- appeared on our pages
absolutely never too tired during a race to pic medal winner. You’ve done full pro-
enthusiastically thank a volunteer.” files on elite runners who have been far
—Karl Carlson, Bismarck, North Dakota less successful (and have less of a chance
of rocking the marathon). What gives?
mileS to go —lesley BarK, New York City
Thank you, Peter Sagal, for expressing
what just about everyone who has ever Fuel FoR thought
done a marathon has felt in those last 6.2 I rely on RW for training advice, but I was
miles (“The End,” Road Scholar, Novem- surprised to find the magazine has be-
ber). I remember how miserable I was come a resource for my cooking! The po-
during my first one, and I swore that I modoro sauce in the October issue is the
would never do another. Now here I am, most delicious pasta sauce I’ve ever made, Joan Benoit Samuelson, 53, winner
19 years later, training for my 49th and and in November, I learned how to cook of the 1984 olympic marathon,
50th marathons. There is something re- spaghetti squash (“Eat This Now”). Who keeps setting records. at october’s
ally sick about doing marathons, but I knew a running magazine would im- chicago marathon, samuelson (“a
hope I never get cured of it. prove my race times and my cooking? Wicked good life,” January 2008)
—Bill PerKins, Phoenix —sUsan MaDiTz, Fairmont, West Virginia broke her u.s. 50-to-54 mark with
a 2:47:50. next? the 2012 olympic
marathon trials standard of 2:46.
[ send comments to [email protected]. if published, you’ll receive an rW t-shirt. ]

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 FIT LIT
“Running and writing
incorporate mind,
body, and soul,”
Collins says.

A Novel
Approach
With pencil and paper in his pocket,
an author races around the world
BY ARAINA BOND

M
ichael collins makes a nice living writing
fiction. His eight novels have received critical
acclaim—two were named New York Times
Notable Books of the Year—and his screenplay
for Julia, a French film starring Tilda Swinton, earned rave
reviews in 2008. Most of his work deals with the social and
economic inequality that he witnessed while growing up in
Ireland and after immigrating to America. But his real-life
story is perhaps his most dramatic tale. One August evening
in 1995, Collins, a University of Illinois doctoral student at the
time, was walking to a train station in a Chicago ghetto
when a crazed drug addict stabbed him in the back and

P H OTO G R A P H BY TOM M C K E N Z I E R U N N E R S W O R L D.CO M 21

 Advertisement

RESOLUTION
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Let’s face it—most New Year’s resolutions never stand a chance. They’re
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for long-term success, we’ve put together a list of big-picture goals with
measurable results that everyone can achieve—think “run a 10k race
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TOP 5
LIFESTYLE
RESOLUTIONS
FOR 2011
• Run a race, bike a century, improve your golf game: Set
aside 20 minutes each day to train for a goal.
• Reduce stress: No emails after 10PM and get at least seven
hours of sleep per night.
• Stick to a budget: Limit unnecessary expenditures. Drop your
change in a coin jar each night and treat yourself when it fills
up. Change feels good, doesn’t it.
• Get organized: Cross one item off your to-do list daily.
• Enjoy more quality time with family & friends: Devote one-hour
of your time to those that are most important in your life.

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 GOING TO EXTREMES
In 2006, Collins won the North
Pole Marathon and Sahara Half
(No. 22) just five weeks apart.

writing down expressions that became

the touchstones for what I would write
about later that night after work,” he
says. The book was short-listed for the
prestigious Man Booker Prize and won
the Kerry Ingredients Irish Novel of the
Year in 2000.
To Collins, writing and running are
natural companions. “Beginning a book
on a run has always been the most natu-
slashed his arms with an eight-inch blade. promise, he gave up the sport after gradu- ral process,” he says. “I could not imagine
A police officer found Collins and got ating from Notre Dame in 1986. sitting before a blank computer screen.

CLOCKWISE FROM TOP LEFT: COURTESY MICHAEL COLLINS (2); COURTESY MARATHON-PHOTOS//ROCK ‘N’ ROLL LOS ANGELES (2); COURTESY THE TRAVEL CHANNEL;
him to the hospital. He had lost more Collins didn’t return to running for Having that pause in the day with the
than a liter of blood. Released from the nearly a decade when, six weeks after the release of endorphins frees up ideas.”
hospital two days later, Collins was loath stabbing, he signed up for the Chicago Collins, now 46, lives in Dowagiac,
to return to his rundown neighborhood, Marathon. The race was a mere week Michigan, with his wife and four kids,
but his starving-student status left him away. Powered by his commuter mileage, and he teaches creative writing at South-
with no other option. he ran a 2:30, good for 39th place. That western Michigan College. In November,
The incident became the turning point performance reignited a passion for the Collins competed in the International As-
of his own personal plotline. Unable to sport that pushed him toward ultra dis- sociation of Ultrarunners 100-K World
relocate and without access to a car, Col- tances. “I like the spirit of old explorers,” Championships in Gibraltar. His ninth

AFP/GETTY IMAGES; MITCH MANDEL; KARL SCHUMACHER/GETTY IMAGES; FREEMAN NEWS SERVICE; WIREIMAGE/GETTY IMAGES
lins resumed something he had left be- he says. “Go and see if you can survive.” novel, Of Uncertain Significance, will be
hind as a “boyhood fancy”: running. “After He not only survived, he excelled. In released in January.
the attack, I was scared,” he says. “I found 1999, at 35, he won the Himalayan 100- Fellow Irish ultrarunner Richard Don-
myself racing down streets. I had a man- Mile Stage Race and the Mt. Everest Chal- ovan says it’s not surprising that Collins
tra of survival I repeated over and over: lenge Marathon. “I was experiencing the has accomplished so much in his running
I’ve got to get fast. I’ve got to get fast.” world through running,” he says. career. “Michael has this amazing combi-
Collins had come to the United States Collins never hit the trails without a nation of athletic talent and intellectual
on a college track scholarship, but run- pencil and paper in his pocket. In 1999, ability,” Donovan says. “Michael also val-
ning had been a means to an end for him, he sketched out his first novel, The Keep- ues the camaraderie of ultras. After a race,
a way to get out of Ireland in the 1980s. ers of Truth. “I began training hard, 80 he’s the first guy to sit down with you for
Although his athletic career showed miles a week, stopping here and there, a beer and ask about you.”

IN SPRING 2012, COLLINS PLANS TO CLIMB MT. EVEREST WITHOUT OXYGEN, A FEAT FEWER THAN 100 PEOPLE HAVE ACCOMPLISHED.

THE INTERSECTION Where running and culture collide

FIT TO SERVE CALORIE BURNER PREGNANT PACE
In his new book, Jimmy Carter Man vs. Food host Olympian and mom-to-be
writes how exercise helped him Adam Richman says he Deena Kastor paces actress
through the darkest days of avoids weight gain by Jennifer Love Hewitt at the
his presidency: “I ran every day “working out like a beast. Rock ’n’ Roll L.A. Half-
from three to seven miles.” I strength train and run.” Marathon to a 3:09 finish.

CRIME DRAMA DIGGING DEEP

Director Ken Burns announces Edison Peña finishes
plans for a film about the five the NYC Marathon in
men who were charged—and 5:40:51 less than a month
later exonerated—for the 1989 after he was rescued
Central Park jogger attack. from a Chilean mine.

24
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 CLOCKWISE FROM BOTTOM RIGHT: IMAGE SOURCE/GETTY IMAGES; CJ BENNINGER; SHUTTERSTOCK;
DEAR MILES, is safe, it’s dull. The stuff only
If I get thirsty on a run, is comes in one flavor: plain.
there any reason I shouldn’t
grab a mouthful of snow? DEAR MILES,
—ED I., Wyomissing, Pa. A friend ran his fastest
Apart from Frank Zappa’s marathon six years ago and
caution against eating yellow still claims it as his personal
snow? Not really. If it’s freshly record. So do PRs expire?
fallen and free of apparent —MONICA B., Tulsa, Okla.
defects, knock yourself out. No, but old ones should be
Miles has gulped a mouthful noted as such. Truth in

COURTESY GOOSE ISLAND BEER CO.; CJ BENNINGER

or two of snow in his time, advertising, and all. As our
and he’s just fine! (Right?) own Mark Remy says in The
Still, even the most pristine- Runner’s Rule Book, Rule 1.51:
looking snow isn’t that pure. “A PR has a shelf life of two
Better to carry your favorite years. After that, it’s still a 3:05, but that was at Yonkers
TWEET MILES
beverage, or stash a bottle PR—just with an asterisk.” in 1980” or “… I ran that at
along your route. After all, That asterisk means adding a Big Sur in 2003.” Two years is DEAR MILES,
even if eating a little snow disclaimer, such as “My PR is an arbitrary cutoff, obviously, Is it okay to race wearing
but the larger point remains: bells at a Jingle Bell Run?
It’s disingenuous to imply that In races from February through
To see past Ask Miles responses or to ask a question, visit you’re still capable of running November it’s obnoxious. In
runnersworld.com/askmiles, or follow Miles on Twitter. that PR, or something close to December or January? In a
Submit questions or read advice at twitter.com/askmiles. it, if you clearly are not. “Jingle Bell” race? It’s festive!

12% OF RW READERS SAID THEY’VE RACED IN A COSTUME OR FESTIVE APPAREL. 42% SAID THEY NEVER HAVE AND NEVER WILL.

BACK STORY Desiree Davila, 27, Rochester Hills, Michigan

Her 2:26:20 at Chicago made her the fourth fastest U.S. female marathoner ever
1] Chicago highs… The crowds 6] Sweet treat Apple fritter from
motivated me through rough spots. Knapps that’s the size of my face.

2] … and lows I got a side stitch 7] Quick feet I played soccer in

after every water stop. high school. I was small, so I had
to run fast or get destroyed.
3] Postrace I had some awesome
Giordano’s deep-dish pizza and 8] I’d love to go on a run with Joan
a Goose Island 312. Didion. I’d thank her for her
essay, “On Self Respect.”
4] Running buddies
My dogs Atlas and 9] Lucky charm Blue and
Miles both retrievers. black socks. I bust them out
when I need an edge.
5] Gear up Cold hands
make me a major 10] My coaches don’t
grumpasaurus. Mittens want me Skiing and
are a lifesaver. wakeboarding (but I do).

26 I L LU S T R AT I O N BY J O S H CO C H RAN P H OTO G R A P H BY C J B E N N I N G E R
 BREATHTAKING
On Bixby Bridge, 260
feet above the Pacific
Use running to cope with Tourette’s
Running helped liberate CHRISTOPHER
SANFORD from Tourette Syndrome,
which causes verbal twitches and tics.
Sanford, 33, a systems database engineer
from Newport News, Virginia, ran his first
marathon in 2007 in 5:26. He’s done five
marathons as an RW Challenger (4:51 PR)
and has lost 100 pounds. —JENNIFER VAN ALLEN
“Running has given me a sense of control and freedom.
Tourette’s doesn’t interfere with my life anymore.”

Shed 100 pounds View Finder

BELYNDA WARNER, 39, 10 reasons to tackle the stunning Big
of Dallas, walked her first Sur International Marathon in California
marathon in 2001 at 265
pounds. She finished (in Kodak Moments Crafty Prize
7:50), but decided to get fit Many runners carry cameras Handmade clay medals
before going the distance to capture views of the
again. The business owner Pacific Ocean and California’s Bragging Rights
joined Weight Watchers Santa Lucia Mountains. Hilly course includes a
and the RW Challenge and two-mile climb (Hurri-
lost 100 pounds. She’s run cane Point) at mile 10.
three marathons and nine
half-marathons, including Wild Kingdom
the San Francisco Half- Look for cows, horses,
Marathon as a

MITCH MANDEL; COURTESY: BIG SUR INTL. MARATHON (4), MICHAEL FELDHAUS, BELYNDA WARNER
turkeys, and whales.
Challenger in July

CLOCKWISE FROM TOP LEFT: COURTESY: CHRISTOPHER SANFORD, BIG SUR INTL. MARATHON;
(2:36). —J.V.A. Sweet Treat
“I increased the Be Serenaded Strawberries at mile 23
percentage of At mile 13, a pianist in a tux
running I was doing plays “Chariots of Fire.” Postrace Rubdown
compared to walking A massage is part of the VIP
and gained a great More than 26.2 treatment you get when you
deal of confidence.” There’s a 21-, 10.6-, and sign up for the RW Challenge.
9-miler, plus a relay and 5-K. —MICHELLE HAMI LTON

Intimate Feel
Qualify for Boston in your first race 4,000 marathoners
MICHAEL FELDHAUS, 47, had never run
a race—not even a 5-K—before signing up A 7-Foot Bart
for the 2009 Richmond Marathon with Huge mile markers—
the RW Challenge. He just wanted to mile 24 features
finish. The Charleston, West Virginia, RW’s Bart Yasso
project manager lost 60 pounds during
training and clocked a 3:29. —J.V.A.
SIGN UP NOW!
“When I finished, someone asked me my time. I told them, kind
Join us May 1 at the Big
of sheepishly. I didn’t know if that was good or bad. I didn’t
Sur International Marathon.
have a clue about Boston. I ended up running Boston in 3:26.”
To sign up for this Challenge, or for other Challenge events
in Philadelphia, visit runnersworld.com/challenge.

BECAUSE BIG SUR’S COURSE IS CHALLENGING, VETERANS SAY TO EXPECT YOUR FINISH TIME TO BE ABOUT 5% SLOWER THAN USUAL.

28 P H OTO G R A P H BY MAT T H EW HAW T H O R N E

GAME OVER
MOTHER NATURE

Serena Williams trusts TAMPAX PEARL ®

plastic. Its unique FormFit design expands for
a better fit to stop more leaks.*
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 Because Your Fairy Godmother
Carries A Stopwatch

Disney’s Princess Half Marathon Weekend

2/25–2/27/11
Like a Disney Princess, you have that inner voice urging
you to chase after your dreams. So imagine a 13.1-mile run
through Walt Disney World® Theme Parks where you’re part presented by

of the magic. Once upon a time? For you, it’s right now.

Register at runDisney.com S&R-10-15959 © Disney

 35 44 48

the warmup: Running in the Dark

4
Ways to Stay FOOD FOR THOUGHT
Are you d-ficient?
Safe Sans If you’re doing most of your running

Sunlight when the sun isn’t shining, you could

have low levels of vitamin D, a nutrient

1 be alert Assume drivers essential for calcium absorption

don’t see you. Be especially (sunlight is an abundant source). If
cautious around cars with dew, you think you’re at risk, take a daily
snow, or ice on their windshields. vitamin D supplement containing

2 See...
2,000 International Units.
Light the way
by carrying a flashlight
or wearing a headlamp. Aim
to run in an area of town
where there are streetlights.
Running
the Numbers
3 ...and be

438
Seen Wear bright
clothing with reflective
accents and consider
clip-on blinking lights.

4
Percent of the recom-
tHInK abOUt mended Daily Value of
terraIn Forget eyesight-sharpening vita-
trails unless you’re training min A found in one sweet
for an off-road race at night. potato. Other seasonal
Choose routes with even superstars include pumpkin
surfaces. Darkness plus bad and butternut squash, and
weather? There’s always leafy greens like spinach. For a
the treadmill. (For tips on vitamin A–packed dish, try RW
better indoor runs, see The blogger Mark Bittman’s spinach,
Starting Line, page 38). bacon, and sweet-potato salad
at runnersworld.com/bittman.

The Pulse
do you run in the dark?
Yes, early mornings 28%
Dark Feelings
Running in darkness can make
Yes, in the evening 19% you feel faster, say those who do
Only in the winter 26% it often. Dean Taylor, who runs at
night with buddies in the foothills
Only in a race 2% of Mt. Baker, Washington, says his
No, I stick to daylight 16% pace has improved, especially on hills.
I hit the treadmill instead 9% “I can’t see the top, so I don’t worry
Based on 4,749 respondents of RW poll about how much farther I have to go.”

There is a certain magic to running at night, which heightens and

intensifies the senses. No matter how tired I might be, I’m suddenly
keenly aware of my surroundings. It makes you feel very alive.
—dEAn KARnAZEs, author of ultramarathon man: confessions of an all-night runner

i l lu s t r at i o n b y j u sti n w o o d r u n n e r s w o r l d.co m 31
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register online at www.pittsburghmarathon.com

MARATHON | HALF MARATHON | MARATHON REL AY | KIDS MARATHON

 Training

make the time

Spread out key workouts so
you can run them harder.

a BiggerWeek Kastor and Meb Keflezighi use longer

training cycles to hit different energy sys-
apparel- shirt: adidas; shorts: asics; watch: timex; shoes: saucony

tems multiple times, says Andrew Kastor,

head coach of the High Sierra Striders.
Expand your training schedule to 10 or more days But the approach benefits anyone who
to recover better and run stronger By Marc BlooM can use extra recovery time so they’re
fresh for hard efforts, including begin-
ners, the injury-prone, and masters

L
ong runs, tempo runs, speed- easy, cross-train, or simply take a day off. runners. Plus, an expansive cycle
work, hill repeats. You know “You can’t do all the different types of
these are the quality workouts workouts, and hit all the energy systems,
that will propel you to your goals. The in seven days,” says Greg McMillan, an
trouble is, how do you fit them all in ev- exercise physiologist and coach in Flag- build your key
workouts from cycle
ery week, and still have ample time to staff, Arizona. “But in a cycle of, say, 14 or
to cycle: add two
recover fully after each hard effort? One 21 days, you can cover more territory and
repeats for short
simple solution: don’t. Instead of trying become a more well-rounded runner pre- intervals, one
to stuff your hard days between Monday pared for a variety of racing distances.” for long intervals.
and Sunday, spread your most important Professional and collegiate coaches add one mile to
sessions over a 10- to 28-day period, or have long used cycle training with their tempo and long runs.
training cycle. On the other days, run elite athletes. Marathoners like Deena

p h oto g r a p h b y f r e d r i k b ro d e n r u n n e r s w o r l d.co m 35
 allows for more wiggle room—if you years, our body recovers more efficiently,
have to reschedule a key workout, it and we can run hard more often,” he says.
won’t throw off your whole routine the Kastor recommends that beginners who
way it might in a weekly plan. run fewer than 15 miles per week do three
or four hard workouts during a 10-day
That said, most of us live by the seven-
cycle, five or six over a 14-day cycle, and
day-a-week calendar, so it does take some eight or nine over a 21-day cycle. Interme-
planning to train in cycles. Whether diate to advanced runners running 30 to
you’ve got a race goal or are just looking 40 miles or more per week can schedule
to start 2011 with a fresh training strate- four during a 10-day cycle, six over a 14-
gy, here’s how to make it work for you. day cycle, nine over a 21-day cycle, and
CHOOSE THE LENGTH Runners 12 over a 28-day cycle, says Kastor.
aiming for 5-Ks and 10-Ks can use a 10-, MIX THEM UP Key workouts should
14-, or 21-day cycle, says McMillan. If include long runs, race-simulation or
you’re planning to do a half or full mara- tempo runs, and speedwork that includes
thon, a 21- or 28-day cycle works best as long and short intervals, says McMillan.
it allows more time for recovery. In gen- PLOT THEM OUT Schedule your
eral, if you like a lot of structure, stick to quality sessions in any order across your
shorter cycles of 10 to 14 days. If you pre- cycle. But start your cycle with your long
fer more flexibility, opt for the longer ones. run to make sure your most time-consum-
PLAN AHEAD Targeting a goal race? ing workouts don’t land inconveniently
Determine how many cycles you’ll need by midweek—on, say, a Wednesday when
counting back from race day. You’ll need you have to go to work early and drive
at least eight weeks to train for a 5-K or a your kids to after-school soccer practice.
10-K, which works out to about six 10-day And never run two hard days in a row.
cycles or three 21-day cycles. Half-mara- SCHEDULE REST Run easy or
thoners need 10 weeks to build up, or cross-train before and after tough
three to four 21-day cycles; full marathon- workouts, giving yourself extra easy SABRA HARVEY, 61, of
ers need 16 weeks, or four 28-day cycles. days before and after your most tiring Houston, set world age-group
PICK A NUMBER How many quality sessions. Mixing in cross-training will track records at the 2010 USA
workouts you do during your cycle build overall fitness and make you that Masters Championships in the
depends on your experience level and much more rested and prepared for your 800 meters (2:34.66) and
injury history, says Kastor. More seasoned hard efforts. Every six days or so, take 1500 meters (5:12.27).
runners can usually handle more frequent a well-earned day of total rest.
tough sessions. “After training for several Additional reporting by Matt Allyn
1 GO SOFT

CLOCKWISE FROM TOP RIGHT: KEN STONE; TY MILFORD/AURORA PHOTOS

“I run whenever I can on dirt
or grass rather than on asphalt
or concrete. It’s not as punishing

A Good Mix
on the body, and the uneven
footing makes me stronger.”

NO MATTER THE NUMBER of days in your training

cycle or the distance you’re targeting, a blend of
quality sessions builds endurance, speed, and aerobic
2 GO STRAIGHT
“I do speedwork on a flat,
smooth, one-mile straightaway.
threshold, says coach Andrew Kastor. It’s easier on the hips to avoid
the curves of the track.”
14 DAYS FOR 5-K 21 DAYS FOR HALF-MARATHON

Long run 6 to 9 miles Three long runs 10 to 15 miles 3 GO HAVE FUN

“I juggle two tennis balls
while standing on one leg on a
Tempo run 3 to 4 miles at 30 seconds Short tempo run 3 to 4 miles at race
slower than race pace pace or faster mini-trampoline—three minutes
for each leg. This improves bal-
Long intervals 3 to 4 x 5 minutes at 10-K Long tempo run 6 to 9 miles at 30 seconds ance, ankle strength, and focus.”
pace with equal rest slower than race pace —BOB COOPER
Short intervals 6 to 8 x 400 meters at Tempo intervals 3 x 2 miles at 10-K race pace
race pace, with 400 meters recovery jog

EVERY THIRD LONG RUN, REDUCE THE DISTANCE TO TWO-THIRDS THE LENGTH OF THE PREVIOUS LONG RUN IN ORDER TO RECOVER.

36
 Better on the Inside
Treadmill workouts that keep you focused—and fit Q i run so loudly on a

T
treadmill—what can i do?
he ’mill is a fine tool for staying fit when the mercury drops. But it’s im- A Many runners take too-long
portant to have a plan of action when you hit the machine. Not only will it strides and slap their feet. During
make the time pass more quickly, but you’ll get a greater fitness boost than your warmup, focus on taking
you would if you did the same type of run every time you went inside. Here are four shorter steps, with your feet low
TM workouts to do on the days you’d rather not risk black ice—or blue toes. to the ground. As you pick up the
pace, practice running with a fast
the “Fast 15” Do this workout the distance run Increase your shuffle by increasing the number
when you’re pressed for time. Jog for speed until you’re running comfortably. of steps you take per minute.
three minutes. Then increase the speed to Run for two minutes, then walk for one Listen to your footfalls. If the
a faster pace and hold it for two minutes minute. Repeat this 2:1 ratio three times. volume rises, refocus on that
(it’s okay if you’re huffing and puffing a bit Bump up the ratio: Run for three minutes, shorter, ground-skimming stride.
by the end). Walk for 30 seconds. Repeat then walk for one minute. Repeat three
the sequence. Next, extend the run portion times. End the workout by running two 2:1
to three minutes. Walk for 30 seconds. segments, followed by two 1:1 segments.
Repeat. Cool down with a short walk.
THE SECRET
the hill climb Gradually increase
the pace booster Warm up for your speed until you’re at easy-run pace. Run Like
six minutes by alternating 30 seconds
jogging with 30 seconds walking. Then
Run for three minutes. Raise the incline
to 2 percent for one minute, then to 4 for
You’re Outside
increase your speed slightly and run for one minute. Lower the incline and rest for Compensate for the lack of
30 seconds. Walk for 30 seconds. Con- one minute. Raise to 4 percent and run wind resistance by setting the
tinue this 30/30 ratio. Increase your speed for two minutes. Alternate running two TM to a 1- to 2-percent incline.
slightly with each successive run segment. minutes at an incline/jogging one minute Simulate downhill running by
Do as many cycles as you comfortably can. on the flat for as long as you can. lowering the machine to a
negative incline (not all models
have this feature). Replicate
Make it real the ups and downs of rolling
Use treadmill settings terrain by frequently adjusting
to mimic outdoor runs. the speed and incline settings.
The subtle changes work
different muscles in your legs,
which makes you stronger and
prepares you for road running.

justin GrAnt; bAckGround: joseph VAn os/Getty imAGes

FACT OR FICTION?
You shouldn’t hold the handrails
while running on a treadmill.
Fiction Many runners struggle
with their balance while on a
treadmill. Use the handrails
whenever you feel unsteady—
they can help you avoid straining
a muscle in your foot, leg, or
knee if you take an awkward step.

Ask Galloway any

running question at
JeffGalloway.com.

38 month 2010
 that same race, Chris Solinsky ran a phe-
nomenal 26:59.60. If Rupp’s only goal had
been to become the fastest American at
10,000 meters, he would have been ter-
ribly frustrated. But if his goals were to
run faster than ever before and break
27:13.90—mission accomplished. When
it comes to racing, you can’t control the
competition, only yourself. So when an
athlete comes to me with a placement
goal, I often suggest a time goal as well.
Likewise, one of my athletes recently
selected a target time he hoped to run be-
fore the end of track season. Alone, time
goals can be fraught—conditions must
be almost perfect for optimal perfor-
mances. So we also established a fitness
target (to stay healthy all season) and two
placement goals (winning a conference
title and making the NCAA final). He bet-
tered his target time in the first meet (and
reset it twice). He committed to a warmup
and prehab routine. Then he defeated a
two-time national champion and won his
conference championship meet. He fell

ThisYear’s Goals
just one round short of being an All-
American. Despite the miss, his season
had been a success. He improved his PR
three times, stayed healthier longer than
Ensure success by targeting time, place, and fitness ever, and won a conference title.
Pursuing a solitary goal has the poten-

I
have never been a fan of New Year’s At the Payton Jordan Cardinal Invita- tial to yield about as much satisfaction as
resolutions. The unrealistic nature of tional last May in California, Galen Rupp those lofty New Year’s resolutions. Sur-
most yearly promises often sets us up set a personal best in the 10,000 meters. round that aim with other objectives and
for failure. Thoughtful goal setting, on the His time of 27:10 beat Meb Keflezighi’s your bull’s-eye for 2011 will become a
other hand, can be the rudder that guides American record by three seconds. But in larger, more attainable target.
runners toward success.
When I sit down with an athlete I
coach at the beginning of the year, we
identify his major targets for the next 12
months. Sometimes he has a time goal, Make Good Time
like setting a personal best. He may have Key workouts to help you learn goal race pace for any distance
a placement goal, like becoming an All-
Race distance Workout
American. Or a fitness goal, such as run-
ning the entire year without pain. These 5 -K 6 to 8 x 800 at 5-K race pace with a 2:30 recovery jog. Do once a week.
are all acceptable aims. But the best goals
10-K 4 to 5 x 1 mile at 10-K race pace with a 3:30 jog. Do once a week.
are like fuel-efficient cars—they’re hy-
brids. They combine time, placement, and Half-MaraTHon Five-mile tempo run at half-marathon race pace. Do once a week.
fitness, which allows for flexibility in the
MaraTHon Eight to 12 miles at goal marathon pace. Do every two weeks.
pursuit of specific accomplishments.

40 i l lu s t r at i o n by Dan Pag e
 ASK THE EXPERTS

Q What’s the best

kind of training
to help me avoid
winter weight gain?
A Slow runs burn a higher
percentage of calories from
fat. That’s because they
put you in the “fat-burning
zone”—the point in which your
body begins to switch over
from using glycogen (stored
carbohydrates) to burning fat
for fuel. But if time is tight,
pick up the pace. Faster
running—whether in the form
of speedwork or tempo runs—
burns the most calories per
minute. Keep slim by doing
both types of runs every
week. Aim for two one-hour
(or longer) easy runs and
three shorter, faster sessions.
—ANGIE KAHLER is a
tendons, and soft tissue are every other day for the same Q I’d like to kick back and
running coach in Seattle not. Jumping straight back amount of time you would do less intense training
(nufitrunning.com). into your running routine will otherwise spend running. If for a few weeks. How long
only increase your risk of you experience any soreness, before my fitness erodes?
Q I feel fine after my injury. Burn off your excess minor aches, or fatigue, take A You’ll likely begin to lose
marathon. Do I really need energy with one to two weeks a few days off and rest. leg speed after three to four
to take a recovery break? of light cross-training. Swim, —CHRISTOPHER DEAN is weeks of low-intensity train-
A Yes! While you may feel cycle, ride the elliptical, or do a D.C.-area running coach ing. Use your extra time during
ready to go, your muscles, other low-impact activities (runningwithdean.com). this down period to hit the
gym. Some research has
shown that twice-weekly
strength training that includes

THE WORKOUT
core and lower-body work
can help maintain running
fitness even in the absence
Core Builder of higher-intensity training.
WHY Maintain form when you’re fatigued You can also stave off the
decline by doing a few short
WHO RECOMMENDS IT Alysia Johnson, 24, of Berkeley,
pickups during training runs.
California, U.S. 800-meter champion
—LEAR JOHNSON is a
VICTOR SAILER/PHOTORUN

Medicine Ball Push-Ups Do a push-up with hands on ball. running and triathlon coach
Then do one with one hand on ball, one on floor. Switch hands. in Dallas (ljes.net).
Do 15 reps. Inch Worms Start in push-up position. Inch feet
toward hands. Walk hands forward to push-up position. Do one
push-up. Do 10 reps. Russian Twists Hold a med ball. Sit with
Submit your questions
legs bent, feet on floor. Raise feet. Twist left, then right. Do 20. to asktheexperts
@rodale.com.

ACCORDING TO A RUNNERSWORLD.COM POLL, 39% OF RUNNERS STRENGTH TRAIN MORE FREQUENTLY IN WINTER THAN IN SUMMER.

42 I L LU S T R AT I O N BY P H I L W R I G G L E S W O RTH
 Fat Traps I
f you’re like most runners, you
probably resolved to shed a few
pounds this year, which is a great
goal, since losing extra flab will make you
Break away from bad eating habits and find new a healthier, fitter, and faster runner. But
doughnuts and French fries aren’t the
ways to shed pounds for good By Nicole FalcoNe only obstacles to your target weight. Bad
nutrition habits you may not even realize
you have make it hard to drop excess
pounds, says Lisa Dorfman, M.S., R.D., di-
caffeine fiend
Some blended coffees rector of sports-medicine nutrition and
pack nearly 700 calories. performance at the University of Miami.
Nutrition missteps, such as disregarding
food labels and eating while distracted,
can sabotage your diet. Here’s how to pick
up healthy habits that will get your
weight-loss and running goals on track.

Diet Downfall
Venti mocha Frappuccino
In a study published in 2009 in Preventing
Chronic Disease, researchers analyzed pur-
chases at Starbucks and Dunkin’ Donuts
in New York City over 11 weeks. They
found two-thirds of purchases at Star-
bucks and one-fourth at Dunkin’ Donuts
were “blended coffee drinks” that average

apparel- shoes and shirt: asics; shorts: adidas; watch: timex

239 calories. The researchers warn that
200 extra calories a day can lead to a
20-pound weight gain in one year.
New rOutiNe Switch to plain brewed
coffee, which is nearly calorie-free. If you
love specialty drinks, choose a smaller size
with nonfat or low-fat milk and skip the
whipped cream and syrups. Add sugar
yourself: Presweetened drinks can contain
20 teaspoons of sugar, says sports nutri-
tionist Deborah Shulman, Ph.D., who notes
you should only have about 10 teaspoons
of added sugar a day. If you want to
splurge, do so after a hard run; the sugar
sparks an insulin response, says Shulman,
“which stops protein from breaking down
and builds up energy sources.”

Going out to eat?

Ordering first will
help you stick to
your resolution
to eat a healthy
meal when some-
one else orders fries
and a cheeseburger.

44 p h oto g r a p h by aN N e. c utt i N G
 source of protein and iron,” says Shul-
man. “The problem is we eat too much of
it and eat it in place of plant foods.” Stumbling
NEW ROUTINE If you’re trying to lose
weight, “a plant-based diet with a little Blocks
meat is best,” says Shulman. “Fruit, vege- Common nutrition mistakes
tables, whole grains, and beans have fewer that trip up runners
calories per gram.” She suggests making
meat one ingredient among many, like
shrimp and vegetable stir-fry, beef and EATING TOO CLOSE TO A RUN
bean burritos, and chicken curry with rice. Fifteen minutes after eating, insulin
levels rise, says Deborah Shulman,
Diet Downfall Ph.D., leaving you feeling sluggish.
NOT READING FOOD LABELS So eat one and a half to two hours
Nutrition-fact panels and ingredient lists before a run. The exception? “Your
on packaged foods will help you deter- body doesn’t release insulin midexer-
mine a product’s relative merits, says cise,” says Shulman. A snack just
before a run will keep you energized.
Shulman. In fact, a recent study published
in the Journal of Consumer Affairs found MAKING ENERGY BARS A MEAL
GET THE FACTS adults who read nutrition labels are more High in sugar and low in
Look for excess sodium (more likely to lose weight than nonreaders. fiber, energy bars
than 600 mg) in canned soup. are perfect on
NEW ROUTINE Focus on the nutrition
facts panel for key nutrients to limit, such long runs, but
Diet Downfall as calories, unhealthy fats, and sodium, not ideal for
NOT ENOUGH WATER and review the ingredients. “If you want weight loss,
Runners understand it’s important to hy- whole-grain bread, but the first ingredient says Shulman.
is ‘wheat flour,’ you know more than half They won’t keep
drate before a workout, but many don’t
the flour is not whole grain,” says Shulman. you full long, making it
realize they should also drink before sit- likely you’ll overeat at your next meal.
Beginning early this year, some companies
ting down to eat. According to a study
are planning to add labels to the front of
published in The American Journal of Clin- packages. And remember to check serving OVERDOING SPORTS DRINKS
ical Nutrition, people who drink two eight- sizes, which are often unrealistically small. Sports drinks are high in calories and
ounce glasses of water before meals lose meant to provide fuel for running an
more weight than those who don’t drink. hour or longer, says Lisa Dorfman,
Diet Downfall
M.S., R.D., or if you’re working out at
“It’s the fullness factor,” says Dorfman. EATING WHILE DISTRACTED a high intensity for at least 45 minutes.
“You eat less because your stomach feels The amount of time Americans (includ- Otherwise, water or a low-calorie
full,” which helps reduce your calorie in- ing runners) spend eating while multi- sports drink is your best option.
take and spur weight loss. tasking has risen sharply over the last
CLOCKWISE FROM TOP LEFT: STEPHEN COBURN/SHUTTERSTOCK; ALAMY

NEW ROUTINE Before meals, drink three decades, according to a study pub- NOT FUELING UP MIDRUN
a glass or two of water or a cup of tea. A lished in the Journal of Consumer Affairs. “You have 90 minutes of carbs in
bowl of soup will have a similar effect, says This behavior makes it more difficult to your system,” says Shulman. Run
Dorfman. Do the same before reaching for longer without midrun fuel and you’ll
monitor calorie intake. “It’s like reading
that midafternoon snack. “Runners often bonk, which won’t help you lose
on the treadmill,” says Dorfman. “You weight. Consume 30 to 60 grams
think they’re hungry when they’re actually
thirsty,” says Dorfman, so drinking water don’t do either well.” She notes you end of carbs (try a sports drink or dried
may relieve what you thought was hunger. up eating faster, which leads to overcon- fruit) for every hour you exercise
suming calories and weight gain. to keep energy high.
Diet Downfall NEW ROUTINE Turn off the TV, put
TOO MUCH MEAT down the newspaper, and focus on your OVEREATING POSTWORKOUT
Runners know they need recovery
A recent study published in The American food. “It’s important to have an eating
place,” says Dorfman. “Set the table fuel after a workout, but they often
Journal of Clinical Nutrition examined the overestimate how many calories they
wherever you are and remove all distrac-
diets of more than 300,000 adults and burn, which leads to overeating. “If you
tions.” If you usually eat lunch at your
found that those who eat the most meat desk, stop scrolling through e-mails do an easy workout that’s 45 minutes
gain more weight (about four additional between bites. If you’re at home, don’t or less,” says Dorfman, “100 calories
pounds) over five years than those who eat on the couch—sit at the kitchen table. is sufficient for recovery.”
eat less meat. “Meat is a very important Make eating an event, and enjoy it.

R U N N E R S W O R L D.CO M 45
 Smart
Start
Best foods and drinks
for a healthy New Year
BLACK RICE
This whole grain is loaded with iron and

CLOCKWISE FROM TOP RIGHT: ALAMY (3); GETTY IMAGES; ALAMY; MARK THOMAS; MITCH MANDEL; GETTY IMAGES; MY YEN TRUNG/GALLERY STOCK; GETTY IMAGES
carbs. It gets its color from anthocyanins
(antioxidant pigments also found in blue-
berries and pomegranates) that may help
reduce postworkout muscle soreness.
FUEL UP Sweeten a bowl of black rice POWER PACKED
with honey for a carb-packed breakfast. Half a cup of black rice
has 22 grams of carbs.
BRUSSELS SPROUTS
Out of all cruciferous vegetables, EGGS MAPLE SYRUP
Brussels sprouts have the highest An excellent source of protein, Real maple syrup contains a good
levels of glucosinolates, compounds that eggs are rich in choline—a nutri- dose of manganese and zinc. Both
rid the body of cancer-causing agents. ent not found in many foods but vital for minerals protect your muscles
They’re also rich in vitamin C and K. healthy brain cells and memory. Two eggs and support your immune system.
FUEL UP Cut in half, then steam or contain half your recommended intake. FUEL UP Make sports drink: Mix three
sauté with olive oil until just tender. FUEL UP Add beaten egg to soup; tablespoons syrup with 12 ounces water.
scramble in a wok and add to stir-fry.
CACAO SWEET NIBS RED ONIONS
These pieces of cacao beans, KEFIR Red onions are rich in quercetin,
sweetened with sugar, have less Studies show bacteria in kefir (a a flavonoid that helps lower car-
fat and fewer calories than chocolate and drinkable yogurt) strengthen your diovascular disease risk, as well as antho-
contain epicatechins—anti-inflammato- immune system. Thanks to new lactose- cyanins, which protect artery walls.
ry compounds that enhance blood flow. free versions, more runners can enjoy it. FUEL UP Add to stir-frys and omelets
FUEL UP Add cacao nibs (in the baking FUEL UP Pour plain kefir over cereal or or salads with fresh orange segments.
aisle) to frozen yogurt or muffin batter. fresh fruit, or use in place of buttermilk.
TRAIL MIX
Dried fruit is loaded with
carbs, while nuts and seeds
Fast & Healthy provide protein and vitamins and miner-
als, such as zinc, copper, and vitamin E.
Quick, tasty runner-friendly meals FUEL UP Combine ¾ cup mixed nuts,
Fish Tacos ¼ cup seeds, and three cups dried fruit.
Runners need carbs to restock energy, protein
to repair muscle, omega-3s to reduce inflamma- WHITE TEA
tion, and vitamin C to protect muscles. Fish Compared to green and black
tacos combine these nutrients in one fast meal. tea, white tea contains more
MAKE IT Fill a tortilla with canned salmon theanine, an amino acid that reduces
or leftover mahi mahi. Top with white cabbage, blood-pressure levels and anxiety.
red onion, salsa, cilantro, and lime juice. FUEL UP Brew it hot, or chill and drink
with soothing peppermint leaves.

46
®,TM,© 2010 Kashi Company

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 Slow Going his 14-block slog, Hamilton ran a 1:36
half-marathon. Still, it’s easy to get dis-
couraged, especially when other runners
glide past you, breathing as if they have
How to survive the early pitfalls of running if you’re some secret supply of oxygen. Here’s how
just starting or returning after a layoff By DaviD alm to overcome common early frustrations.

the second week feels

T
he first step out the door is of- that stand between you and your inner harder than the first
ten the hardest, and not just for runner may seem insurmountable. Dan- Feeling a little stiffness a week into an
beginners. Greg Hamilton was iel Lieberman, Ph.D., a human evolution- exercise routine is normal. “Soreness can
training for an ultramarathon when ill- ary biologist at Harvard University and
ness forced him to take a nine-month marathoner, says most people seem to
hiatus. In his first attempt to return to the have a threshold to cross when they
roads, he made it 14 grueling blocks at a start—or restart—the sport. “It takes time resist the urge to try
and run faster than
pace not much faster than a walk. “It was for blood vessels to respond, for your
you did yesterday.
so bad,” says the 24-year-old manager of heart to get bigger and stronger, to add speed gains don’t
Jack Rabbit Sports in Brooklyn. “I didn’t mitochondria to your muscles,” he says. happen overnight.
think I’d be able to run again.” “But the good news is that our bodies are To help you avoid
Whether you’re returning to the sport incredibly adaptive.” this problem, run
after taking time off or you’re just starting Returning runners know there’s a pay- without a watch.
out, the mental and physiological barriers off to sticking with it. Eight months after

48 i l lu s t r at i o n s by C h r i s s i las N e a l
 VibramFiveFingers.com

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you.

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be a sign that your muscles are adapting,” That said, if you only know one pace— Lieberman also encourages runners to
says John Henwood, a 2004 New Zealand all out—three miles won’t ever feel easy. focus on their footstrike and try to land
Olympian (10,000 meters) who’s a coach Turning every run into a speed session with softer, lighter steps. “A lot of people
in New York City. But if you’re so achy will make every workout a challenge— thump and crash,” he says. “That high
you’re shuffling, it’s likely you were a and set you up for injury. collisional force can cause damage.”
little too enthusiastic out of the starting Finally, take care of yourself: Stretch
blocks. “When you begin a running pro- even a short run postrun, ice sore spots, get plenty of sleep.
gram, your muscles are fresh, and you leaves me incredibly sore
may have a rush of adrenaline, so you “Running demands movement from other runners chat,
might be a little too ambitious,” Hen- pretty much every part of your body,” but i’m out of breath.
wood says. “The next week, you can feel Ruiz says. “If many of those parts haven’t Slow down, says Liberman. If you can’t
the consequences.” been used in a while, if ever, you’re bound hold a conversation, you’re going too fast.
Art Liberman, coauthor of The Every- to feel a little wrecked.” To help ease “There’s a level that’s comfortable for ev-
thing Running Book and founder of mara- these early discomforts, Ruiz recom- eryone—some runners might be able to
thontraining.com, says experienced mends seeking out soft surfaces, such as talk while doing an eight-minute mile,
runners can fall into this trap if they ex- dirt trails, as much as possible. Also, stick others might be at a 12-minute mile,” he
pect to pick up their mileage or their to flat routes since hills are extra taxing. says. Then, check your form. “Carrying
speed where they left off. “It can be easy Alternate running days with cross-train- tension can affect breathing,” Liberman
to do too much before you’re ready for it,” ing workouts, such as swimming, spin- says. “Hold your hands loosely—don’t
he says. “You don’t realize it because ini- ning, or yoga. Research shows that light make a fist—and keep your fingers cuffed
tially you might feel great.” Liberman exercise the day after a hard workout can but not clenched. Keep your shoulders
suggests starting with—and sticking alleviate soreness. relaxed and away from your ears.”
to—a conservative goal, such as run/
walking for 20 minutes. Ending a run
feeling like you’re capable of doing more
boosts confidence and is better than feel-
ing beat up and discouraged. As you Tap Your Inner Runner
build mileage, don’t increase distance by rob udewitz, Ph.d., on winning the mental battle to hit the road
more than 10 percent per week.

three miles is still hard FoCus oN Time, NoT disTaNCe seT goals The NighT beFore
Thinking in terms of mileage may Not all goals need to be big or long-
Maybe it’s because three miles is the clas-
seem overwhelming. Instead, commit term. Think about what you want to
sic “easy run,” or that it’s practically a 5-K, to a set number of minutes. Time achieve on tomorrow’s run. Seal the
but being able to cover this distance com- goals allow you just to be out there, commitment by writing down how
fortably is often viewed as a sign that without the pressure of feeling like you long you’d like to go.
you’ve “arrived” as a runner. Just remem- have to cover a specific distance.
ber: Getting to this point can take any- ThiNk ahead
where from one to five months, depend- When running is the last thing you
ing on your fitness level and previous want to do, remember how good you
running experience. Veterans returning feel afterward. That memory alone
to the sport won’t take as long to reach can get you out the door.
this comfort zone, says Tony Ruiz, dis- reward yourselF
tance coach of the Central Park Track On Monday, promise yourself a treat
Club in New York City and a 2:34 mara- that weekend for accomplishing your
week’s running goals. Ice cream tastes
thoner. Brand-new or overweight runners
better when it’s earned.
usually need more time to adapt. “When
you are learning a new activity, your lisTeN To NegaTive FeeliNgs
brain needs to build neural pathways that Rather than trying to block out dis-
comfort and negative thoughts,
will give the muscles a sense of memory,”
recognize them and try to find a so-
Ruiz says. “Eventually, you aren’t think- lution. Focusing on what you’re feeling
ing about each step you take. The move- can help you find a productive way
ment becomes natural, which is when it to alleviate it—whether it’s changing
can become relaxed.” your form or taking a walk break.

r u n n e r s w o r l d.co m 49
 Handy Work
A simple new piece of equipment allows
runners to build strength at home

A
s the fitness director of Rodale, the parent company
of Runner’s World, Budd Coates is invested in keeping
runners healthy and injury-free. Even so, he under-
stands why most don’t make it to the gym to strength train.
“Runners want to see results, but they don’t want to dip into time
that they’d rather be on the roads,” says Coates, a 2:13 mara- STRAIGHT-LEG
thoner who has qualified for four U.S. Olympic Marathon Trials. POSITION
Works shoulders;
So Coates developed CoreSliders, two hand paddles that you can
back; obliques
use at home to work the abdominals, back, hips, and upper body.
Sit with legs crossed.
Coates does the following 10-minute routine three times a week.
Rest the right CoreSlider
“My core and shoulders are stronger than ever before,” says the on your stomach. Lean
53-year-old, who won his age group at the Utica Boilermaker to the left while sliding
15-K last July in 55:29. —Sarah Eberspacher out to 3:00 (right hip
may leave floor). While
pushing the CoreSlider
FACE TIME into the floor, return to
All exercises are described as taking the upright position.
place on the face of a clock, with your That’s one rep. Do five
head at 12:00 and feet toward 6:00. to 15 on each side.

APPAREL- SHIRT: ADIDAS; SHORTS AND SHOES: ASICS; WATCH: GARMIN

ROLLER MOTION SNOW ANGELS CHANGING TIME WAX ON, WAX OFF
Works hip flexors; Works back; shoulders Works hip flexors; Works abdominals;
abdominals; chest; glutes Lie face up, hands palms up abdominals; chest chest; biceps; glutes
Kneel with CoreSliders under next to hips. Push down on Start with both CoreSliders From the starting position,
shoulders. Keeping arms the CoreSliders. Move them at 12:00. Keep the left one at move each CoreSlider in
straight, move forward, up, pausing for two seconds 12:00. Pull the right one down a circle going in opposite
pushing the CoreSliders out at each clock position (7:00/ and push it out to 1:00. Pull directions (left moves clock-
to 12:00. Pause, return to 5:00, 8:00/4:00) until both back to center. Repeat at each wise, right moves counter-
hips on heels. Repeat, push- CoreSliders reach 12:00. clock position through 5:00. clockwise). That’s one rep.
ing hands to 11:00/1:00, then Pause; slide back down to the Repeat on other side. Repeat five to 15 times.
return hips to heels and start. Next, push down and
hands to center. Continue to maintain that pressure as you
10:00/2:00 and to 9:00/3:00. circle up to 12:00 and then as For a video demonstration and for information on where to
Repeat five to 15 times. you return to the start. buy CoreSliders, visit runnersworld.com/coreslider.

50 P H OTO G R A P H S BY M ITC H MA N D E L
 lululemon athletica ambassador angie stewart

YOGA. LOVE. RUN. PEACE.

IT’S OKAY TO GO BOTH WAYS.

creativity is maximized when you’re living in the moment. lululemon athletica

 Ninth Circle of Hell
An injured runner goes for his first couple of miles on a crowded college track

A
ll the classic nightmares are essentially variations on for the play she’s never rehearsed. The
the same theme. One way or another, you are suddenly motorcycle accelerates and here comes
the jump. First period Comp Medieval Lit,
thrust into circumstances you are neither qualified nor re-
and there you are at the desk, naked.
motely equipped to handle. The stakes are high, and failure I used to have a recurring nightmare
is certain. A child wakes up in the back seat of a speeding car with no one that I was at the helm of a deserted flight
at the wheel. The registrar calls the sophomore to remind him of the final control tower with radios blaring, moni-
for the class he forgot to attend. The curtain rises on the wide-eyed actress tors blinking, and jets skimming across
the windows. Imagine the horror if I’d
also been naked. Then there is the one
where I’m about to step onto a college
track and make a fool of myself. A fit,
beautiful crowd of very busy, very serious-
looking strangers is flying around, and
I’m trying to figure out how to jump in
without causing any collisions or disgust-
ed looks. They are all in brightly colored
running outfits, and I’m in an old jacket.
The part that disturbs me most about this
one is that it’s not an actual nightmare at
all. In the nightmare, I would have been
naked. In real life, I only felt that way.
After injuring my knee on the steeply
sloped roads just outside my house, I’d
abstained from running under doctor’s
orders for nearly a month and a half and
was willing to do almost anything to get
out again. I tried a treadmill, and though
the knee seemed to like it just fine, I hat-
ed it. Then one day when I was complain-
ing about my need to be outside, and my
knee’s need for a flat surface, a friend sug-
gested I go to the local university track. It
seemed like a brilliant idea, right up until
the moment I was actually staring at it
through the chain-link fence.
What was I thinking? For one, that no
one would be there. I pictured a lonely
windswept stadium with birds taking
flight as I trotted past. What I didn’t con-
sider were the teams of people—people
on real teams—with the trainers and the
coaches and all the accompanying mus-
cle. Interspersed between obvious ath-
letes was a good mix of older and younger
men and women, but like the athletes,
every one of them was fit and fast. This

I l lu s t r at I o n s by m a r co s c h i n
 was not the kind of place where you find in, galloping toward the track and turning name of a running club he’d put together
new runners—new runners run behind sharply into the outermost lane, where I and asked me to join them. I thanked him
their houses, under cover of darkness, on tried to settle into a stride that wasn’t too for the invite, which I took at face value,
lonely back roads, in deserted parking slow or self-conscious. Almost immedi- even though I fully understood that if you
lots, all the places where no one will see ately, a rangy pack of dudes blew past me. want to feel really fast in your running
them. A fire-engine-red track with gleam- I chased their heels for a moment and club, you always make sure to ask the guy
ing white lines surrounding an Astroturf then backed off because it wasn’t a race. who doesn’t know the distance of a stan-
field in the middle of a giant stadium It’s not a race, I said to myself. Then I made dard college track to join you.
looked like a place where you’d not only sure not to keep track of them, and you With the wrestlers gone, I ran easily in
be seen, but televised. know why, right? Because it wasn’t a race, my lane as others buzzed around me. The
At the gate, I watched a mob doing laps and I wasn’t racing. I was going faster than track surface—flat and just the slightest
and looked for any patterns that I could I ever go, and I was breathing like a bull, bit bouncy—put a hop in my stride that
understand or at least imitate. The longer
I watched, the more hopeless I felt. It was
like trying to learn the game of bridge by
watching. All lanes were active. Did that
mean they were “closed”? When you got
into a lane, was it “your” lane? I definitely
didn’t deserve a whole lane.
The thought that I could step into a
lane and somehow block it from other
runners was mortifying. But if I jumped
into an occupied lane, would it be like
taking someone’s chair? Once you se-
cured a lane, did you have to stick with it?
Did changing lanes reveal a lack of char-
acter? And was it all right to wave, or spit,
or moan loudly? I knew not to high-five
any of the coaches or drink any Gatorade
that didn’t belong to me, but that’s about
all I was sure of.
As a herd of 20-year-old gods flickered
past, I hatched a plan. I would march
through the gate and onto the track like
I was there to do something important. A pack lapped me once, then again.
Then I could run a little, and if it felt ex- Track team? Not even close. Wrestlers.
tremely stupid, I could look around and
shout, Davey? Has anyone seen my Davey?, but it wasn’t a race. I was just no way made the run feel bright somehow, al-
then shake my head and leave quickly. gonna get lapped by that gang of brutes though going in circles leaves itself open
I strode through the gate and veered off again. By the end of my second lap, they to the most obvious conclusion that you
to the corner, glancing to either side to see were already less than a hundred yards are working hard and going nowhere.
if anyone would try to turn me back out. from doing so. After passing me once and Before long, I was covered in sweat with
Several coaches moved to the inside of then again, they ran out through the gates both knees intact—mission accom-
the track and began pacing in the field while the coach gathered his things. plished. I decided right there to quit while
with clipboards under their arms and “Track team?” I shouted as I passed I was ahead. Rounding the ninth lap, I
stopwatches hanging from their necks him. He made a face. turned off the track and headed straight
while their teams thundered around “Not even close,” he said. “Wrestlers.” out the gate. If I stayed any longer, I only
them. No one looked over. I stood there I diverted my attention to the stands risked more humiliation. Surely the golf
and did a few stretches. Stalling. I casu- and comforted myself with the thought team was on deck for a workout, and you
ally wiggled my feet from my ankles with of hot dogs. All the years I’d spent in the know what they say about college golf-
a blank expression like I totally knew stands and all those hot dogs. I passed a ers—man, they run fast.
what I was doing, set on a hair trigger to guy my age stretching on the field and
shout out for little Davey at the slightest asked him how far a lap was. He smiled
next month, Parent succumbs to peer
provocation. Where are ya, son?!! and told me it was a quarter mile. When pressure and runs during an ice storm. For
Finally, I narrowed my focus and dove I ran by the second time, he gave me the more, go to runnersworld.com/newbie.

54
 Virginia Beach, VA

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2011
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www.shamrockmarathon.com
 Hit and Run
Coming back from an accident, a veteran racer has a breakthrough

I
have replayed that bike ride over and over with the intensity then, an invisible angry dwarf stabbed me
of a detective re-creating a crime scene. It was a beautiful in the back, and I screamed and froze, too
terrified to continue getting up, or to lie
summer day, and as it was an off-day from running, I could
back down, or do anything, ever again.
decide between a swim and a bike ride, either of them useful “We figured out what’s wrong with
for my upcoming triathlon. I chose the bike. ■ My route took me west, you,” said the neurosurgeon, visiting my
into the quiet backstreets near my home in the suburbs of Chicago. hospital room three days later. “You broke
I approached an intersection at a decent clip, noting the car arriving off the transverse processes on your low-
er vertebrae. Those are the little struc-
from the right, saw it slowing at the stop on my side, struggling to breathe, and I tures that stick out the side of your spine,
sign, certain that—as had happened ev- decided not to move, afraid that if I tried, where your back muscles attach. The
ery single time before—the driver would I wouldn’t be able to. good news is that you won’t need surgery.
see me and let me pass before pulling into The paramedics checked me thorough- The bad news is that it’s going to hurt a
the intersection. But she did not. Despite ly, finding nothing obviously wrong, and lot for a while.” He smiled, sprouted huge
what you might have heard, time did not one of them said, “We could take you to bat wings, and flew out the window.
slow down. I had enough time to shout the hospital, if you request that, or per- Then, a day later, the hospital stopped
“Stop! Stop!” but not enough for either of haps you would just like to go home.” I giving me morphine and sent me home
us to do so. The impacts—first with the immediately started to feel bad for wast- to recuperate and remain immobile.
car, then with the ground—hurt, as expec- ing everybody’s time. “Let me see if I can The problem with being immobile, I
tations and the laws of physics would shake this off,” I said, and for the first time thought, gripping my easy chair, is that
predict. I lay on the ground, fetally curled since the impact, I tried to sit up. And you can’t move. For months, I had been
training for two big events, the Chicago
Triathlon and the Chicago Marathon.
And over long years before that, I had in-
corporated running into my definition of
self. Like it says at the bottom of this col-
umn: I’m a marathoner! Now I was frozen
in place, by pain and the fear of pain,
corkscrewing downward in a gloom spi-
ral: If your most reliable cure for depres-
sion is running, what do you do when
you’re depressed because you can’t run?
And all because of a stupid, avoidable col-
lision that made me wince with remem-
bered pain every time I thought of it.
Two weeks after the accident, the doc-
tor gave me the okay to begin—lightly,
gingerly—exercising again. I limped to
the gym and lowered myself into a recum-
bent stationary bike, and I cautiously ro-
tated the pedals, desperately lapping up
the faint fumes of endorphins like an al-
coholic licking a bottle. I managed 20
minutes before my back started to bark at
me. I was thrilled to have broken a sweat
due to something other than terror or
anxiety, but I still felt pathetic and small.

56 I L LU S T R AT I O N S BY JO H N C U N EO
 sire. I didn’t want a good time. I wanted
simply to run until I couldn’t run any-
more, which I didn’t expect would take
long. And then I would comfort myself
with the knowledge that I had tried.
The familiar landmarks slipped by:
downtown, Lincoln Park, Boys Town,
downtown again for the halfway split, Your treadmill is ready.
onto Little Italy. My back felt fine. My legs
felt fine. I kept running. My watch Join the Ford Training Team and
clocked 7:50 mile splits. The inevitable be a part of the most rewarding
collapse kept postponing itself. The heat endurance community online.
rose and I flagged a bit in the last four
Get tips on conditioning and
miles, stopping to douse my head and
nutrition, along with videos
Perhaps I’d use the hand-bike next, after slurp down fluids, but still, no disasters
making myself feel better about my fragil- and no pain. I climbed the course’s one from the pros, to help make
ity by first bumping the senior citizen us- hill at Roosevelt Avenue, and I turned and your training a little easier.
ing it to the floor. went down the gauntlet of the finishing Go to FordTrainingTeam.com
The Chicago Triathlon went off with- chute—not slowing down, but not sprint- and let the adventure begin.
out me, but there were six weeks to go ing, either, just waiting, again, for some- And while you’re at it, check out
before the marathon, and I was deter- thing to stop me. The pleasure of being the 2011 Ford Edge.
mined to do it. I had been hit by a car, hard mobile is moving. So I moved.
enough to leave large me-shaped dents in My splits were symmetrical, my pace
the sheet metal, and here I was talking near even throughout, and the clock over
about running 26.2 miles two months the finish read 3:27, my third fastest mar-
later. This struck those who didn’t know athon, a Boston qualifier. Even as the in-
me as crazy and those who did know me evitable cramps and soreness started, as
as crazier than usual. I realized they were the blood rushed to the strained muscles
right, so I stopped talking about it. in my legs, I still felt elated. I was a run-
ner again.

M
y return to running was slow, Some have suggested that I might have
painful, and dispiriting, as if in been helped by the enforced rest, rather
my four weeks off I had lost than exhausting myself with the final
four months of fitness and aged four month of hard training. But I think the
years. I felt shaky and ceded my usual greater advantage was the sloughing of
place near the front of my running group, any and all expectations. For the first
fading away toward the back as I shouted time, I had given myself nothing to prove.
out panicked warnings whenever we got I didn’t fail that day because I had already
near an intersection. Three weeks before reconciled myself to failure, and I didn’t
the marathon, I tried a supported 20- suffer because I had decided that I had
miler and endured my worst run in years, already suffered enough.
stopping every mile after 15 to stretch I strolled out of the finisher’s chute and
my back and come up with a new reason thought about where I had been two
not to quit. I made it to the finish and sat months before: lying on the ground, with
as my friends, who had finished long be- broken bones in my back, gasping for
fore, wondered if they should comfort or breath and wondering if I would ever run
bury me. I was once one of them. I felt again. I walked to Michigan Avenue,
cast out and ashamed. stopped at the crosswalk, and carefully
And so: On the morning of October 10, looked at the cars waiting for the light.
2010, I stood in Grant Park in Chicago in Then I gave the drivers a wave to make
a seeded corral, which I had earned in sure they noticed that I was moving.
what felt like another life. I felt tired and 2011 EDGE
sore, unprepared and apprehensive, but
Peter Sagal is a 3:27 marathoner and the
one thing I did not feel—for the first time host of NPR’s Wait, Wait...Don’t Tell Me! For
in the vicinity of a starting line—was de- more, go to runnersworld.com/scholar.
 three to go
Dathan Ritzenhein, Alan Webb, and
Ryan Hall (from left) at the start of the
2000 Foot Locker championship.

By the year 2000, U.S. distance

running had hit an all-time low.
But precisely 10 years ago,
three talented teenagers met in
the greatest high-school
cross-country race ever, and
started an American revival
By Amby Burfoot
Illustrations by Jonathan Bartlett
58
 lan Webb can’t stand still.
He’s popping from foot to foot, bending and stretching. He rolls his neck, touches his toes. He
needs to stay loose for the explosion to come—the start of the 2000 Foot Locker High-School
Cross-Country Championships. Webb wears headphones blasting a loud rock beat. Hard,
rhythmic, energizing rock. “I like music that gets me pumped up,” he says. “Music that
psychs me up.” Inside his head, guitars shriek and drums reverberate, but on this day
Webb hardly hears them. He is distracted by another sound, far more insistent than
the music: His own voice. His mantra. His reason for being, in this frozen moment.
The voice says, Stay with Dathan. Stay with Dathan. Don’t let Dathan break you.
Thirty-one other high-school runners line up with Webb at win the 2003 NCAA cross-country championships, Ritzenhein
the Foot Locker start, eight from each region of the country— would qualify for the 2004 (10,000 meters) and 2008 (marathon)
East, South, Midwest, and West. Getting to the final is like mak- Olympic teams, and three times win the USATF national cross-
ing an Olympic team; you must qualify via brutal regional races. country championships. In 2009, he would set a U.S. record for
The 32 kids pawing the start on the fourth fairway of Disney 5000 meters (12:56.27, since lowered by Bernard Lagat) and run
World’s Oak Trail golf course in Orlando are the best in the coun- the second-fastest half-marathon ever by an American, 60:00.
try. Some 5000 meters (3.1 miles) later, the winner will be king. Hall is from Big Bear Lake, California—population 5,438, with
Towering behind the runners is a giant inflated Foot Locker an altitude from 6,700 feet to 9,000 feet. He had attended a Jim
referee in black-and-white stripes. Each regional team starts to- Ryun running camp and modeled himself on Ryun’s determina-
gether and wears a different color—green (East), light blue tion and faith; the next year, he ran 1500 meters in 3:45.12,
(South), red (Midwest), and dark blue (West). The temperature equivalent to a 4:02 mile. After graduation, Hall would attend
has already reached the mid-70s for the 10:10 a.m. start, and a Stanford University, where he’d win the 2005 NCAA 5000-meter
bright sun burnishes the runners’ uniforms. Cross-country may title. Then he would focus on road races, setting an American
have been born 160 years earlier in England’s wintry mix of cold, record for 20 kilometers and winning the U.S. half-marathon
rain, and muck, but this is the Disney Technicolor version. championships in 2007 (in a new U.S.-record time of 59:43). Hall
This 2000 Foot Locker final has attracted more attention, by
far, than any of the 21 that preceded it. “I called it ‘The Battle of “In a normal year, you’d be lucky to
the Century,’” says Marc Bloom, longtime publisher/editor of have one runner performing at such a
The Harrier, a newsletter covering the high-school cross-country
scene. “In a normal year, you’d be lucky to have one runner per- superhigh level,” notes one observer.
forming at such a superhigh level. That year there were three.” “That year there were three.”
The three are Webb and Dathan Ritzenhein, both 17, and Ryan
Hall, 18. They are well known in high-school circles, but teen would also win the dramatic 2007 U.S. Olympic Marathon Trials
runners often produce brilliant efforts and quickly flame out. in Central Park and place fifth at the 2008 London Marathon
No one would dare predict that these three would become, as with the second-fastest time, 2:06:17, ever run by a U.S. citizen.
they did, the dominant U.S. distance runners of the next decade. “For once, the big dogs all came together in one place to go
Webb is a powerhouse from Reston, Virginia. Nine months after each other,” notes veteran TV commentator Toni Reavis.
earlier, as a junior, he had run a 1600-meter relay-leg in 3:59.9 at “And they brought such great stories with them—they all had
the Penn Relays. In his senior year, he would become the first these amazing running pedigrees but different personalities.”
(and only) high schooler to ever break 4:00 for the indoor mile. As Webb steadies for the starting gun, he’s preparing himself
Outdoors, he would go on to crush Jim Ryun’s revered mile rec- for, in his own words, “a slaughterfest.” Everyone knows Ritzen-
ord for high schoolers with a mind-boggling 3:53.43—a record hein’s routine. He always screams to the front from the get-go,
that could last for decades. In 2004, Webb would make the USA running to the max, taunting others to match him. Those who
Olympic Team and in 2007 set a new American record for the take the dare—and there are few—soon regret it. No one can
mile, 3:46.91, taking down Steve Scott’s 25-year-old mark. maintain his killer pace. Given that he’s lining up with two four-
Ritzenhein is the defending champ, an aerobic monster who minute milers, Webb and Hall, it seems a sure thing that Ritz
grew up beside the Hush Puppy shoe factory in Rockford, Mich- will start fast. He won’t sit around and wait for the big kickers.
igan. He stands 5'6", weighs 112 pounds, and looks like a bench “Dathan races like Prefontaine and Salazar,” Reavis observes.
warmer on the chess team. But Ritz, as he is known, hasn’t lost “He’s willing to kill himself. You hate to race those kinds of guys,
a cross-country race in two years. He also has a bountiful future: because they will make you hurt really early and really bad.”
After graduating from the University of Colorado, where he’d At the sound of the gun, Webb digs in and drives forward. He

60
wants to get out clean and fast. For the first 100 yards, he’s care- y 2000, American distance running had flopped
ful: A year’s planning and training could vanish in a tumble or to a historical low point. For the first time, only one
spike wound. But Webb’s out smoothly. When he spots an open- American male and one female qualified for the
ing to his right, he steers over. Now he’s got a little room. Olympic Marathon. At the Sydney Olympics, Chris-
Webb eyes a runner just ahead of him but realizes it’s not Ritz- tine Clark placed 19th, and Rod DeHaven placed 69th. American
enhein. Too tall, wrong form. It’s Wesley Keating, from Texas, runners fared little better on the track, with Jason Pyrah 10th in
who’s not a threat. Okay, let him go. Webb relaxes. He has no the 1500, Adam Goucher 13th in the 5000 meters, and Abdi Ab-
interest in leading. He only wants to cover Ritz’s every move. A dirahman and Meb Keflezighi 10th and 12th, respectively, in the
half-mile passes. No change. Keating leads; Webb is still loping 10,000. No American came close to medaling at a distance be-
a few yards back. The pace couldn’t be any easier. “I felt like we yond 400 meters. In weekend road races, increasing numbers of
were running slower than five minutes for the mile,” says Webb. Kenyans began to claim the top spots in U.S. fixtures like
But where’s Ritzenhein? Webb’s curiosity gets the best of him. Peachtree, Falmouth, and Bay to Breakers. The same was true in
He’s spent the last five months visualizing a fierce duel with our famous marathons: Boston, New York, Chicago. No Ameri-
Ritz; he even tacked a photo of Ritzenhein on his bedroom door. can male won any of these in the 1990s.
Webb has pledged his every corpuscle to hanging with Ritz’s Yet despite the flagging fortunes of U.S. distance running, ac-
blitzkrieg start. And now the guy isn’t even playing ball. Webb companied by a near-total lack of newspaper and TV coverage,
understands peripheral vision. He lets his eyes roll to the right a new generation of high-schoolers was getting stoked about the
for a quick look-see. No Ritz. He glances left. No Ritz. sport. Four things spurred their interest: the Internet; the 1996
What the...? Atlanta Olympics; a training book by Jack Daniels, Ph.D.; and
two feature movies about legendary
Oregon star Steve Prefontaine.
The Web led the way, particularly
a modest site named Dyestat.com. It
was launched in 1998 by John Dye, a
midlife federal employee in the U.S.
Small Business Administration. Dye
had database and Web development
skills but little interest in track or
running until his teenage children
joined the track team at Middletown
High in Maryland. Then he decided
to compile lists of top local perfor-
mances to find out how his kids
stacked up. Before long, his effort
morphed into national Top 100 lists
for all boys and girls events, and
thousands of young track team mem-
bers surfed there to see if they were
ranked. The message boards also
proved irresistible to these early so-
cial networkers in spikes. Traffic at
Dyestat.com doubled every year in
the late 1990s, eventually reaching 2
million page views a month. “I was
shocked,” says Dye, whose site has
now been absorbed by ESPN’s RISE
Web site. “I never planned for any
kind of success on that scale.”
“The Internet fed a hunger that
was already there but completely un-

surprise start
To the astonishment of all,
Ritzenhein (number 81) began
the race by lurking at the rear.

r u n n e r s w o r l d.co m 61
 hitting the gas
Ritzenhein took the lead just before
hitting the first mile mark—then
broke into a dead sprint.

served,” says Reavis. “It was a new me-

dium for these kids. They had a need,
this was their time, and Dyestat opened
the doors to their special community.”
The 1996 Atlanta Olympics had its
share of problems, and plenty of critics
to point them out. But it also produced
stellar achievements on the track. Ritz-
enhein remembers the thrill he felt
when fellow Midwesterner Bob Ken-
nedy grabbed the lead two laps from the
end of the 5000. Kennedy couldn’t hold
on, fading to sixth, but there was no
question about his will or the stadium’s
thunderous response. Ritzenhein was
impressed. Webb doesn’t recall Kenne-
dy’s race. But just ask him about U.S.
sprinter Michael Johnson, who won two
golds in Atlanta, including a world rec-
ord for 200 meters. Webb loved John-
son’s businesslike attitude, bruising
power, and star quality—not to men-
tion his footwear. “Those gold Nike
shoes Johnson wore in Atlanta, they
were just so cool,” Webb says.
Another important event was the
evolution of coaching. For decades,
many high-school running coaches had
been hacks from other sports. They un-
derstood whistles, stopwatches, and
clipboards, but little else. By the 1990s,
however, more coaches were “running-
boom” veterans with a genuine empa-
thy for their athletes. In 1998, with the
publication of Daniels Running Formula,
they gained a technical training manual to match their enthu- particularly his father’s rise from a gas-line grunt to a manage-
siasm. Daniels had been anointed “the world’s best running ment position. “Prefontaine worked harder than anyone else,
coach” by Runner’s World. His book explained how coaches could and he put it all on the line every time he raced,” Ritzenhein
individualize workouts with pace-specific training paces for says. “I adopted that as the way I trained and raced.”
runners of varying abilities. “By the late ’90s, you began to see a
new and wonderful level of coaching across the country,” says
Bloom. “A lot of the coaches were using Jack’s book.” ike Webb, Ryan Hall hoped for a solid start at the
On a visceral level, though, nothing could compare with the Foot Locker final. He also kept an eye peeled for Ritz-
late-1990s movies Prefontaine and Without Limits. While Steve enhein.“We knew Dathan was going to go out like a
Prefontaine fell short of his goal, finishing fourth in the nail- madman,” he says. But Hall and his fellow West
biting 1972 Olympic 5000, and died in a car crash three years runners had another concern: They didn’t want to overextend
later, his message was clear: Go for it. After seeing the movies themselves in the first mile. While the other 24 competitors had
about Pre’s life, Webb modeled himself after his hero for several enjoyed a two-week rest since their qualifiers, the West runners
years, memorizing and repeating famous Pre quotes like “I run had only seven days. Most decided to race with caution.
to see who has the most guts.” Ritzenhein found a parallel be- Hall, a chesty 5'11" and 145 pounds with close-cropped blond
tween Prefontaine’s working-class roots and his own family, hair, deliberately didn’t match Webb in the early going. He

62
lagged a little, trusting that it would prove the right tactic. Still, Regional on the same punishing course but almost failed to com-
patience wasn’t his strong suit; he soon grew antsy. “My team- plete the distance. He wobbled to the finish in fourth, appar-
mates and I got a little bit mired in the middle when the course ently dehydrated. “I came close to pulling him off the course on
narrowed,” he says. “It was hard finding room to move. And I the last hill,” says Mickey. “He was white as a ghost. If you want
couldn’t figure out what Dathan was doing. Where was he?” to know the truth about Ryan’s senior year in cross-country, it
Hall was the least experienced of the three, running in his first was a disaster. There were so many ups and downs.”
Foot Locker final, and the most improbable and unpredictable. Still, as he jockeyed for better position in the first mile of the
On his first training run as an eighth-grader, he had somehow Foot Locker final, Hall reminded himself that this might be his
survived 15 miles with his dad, Mickey, a 3:07 marathoner. His day. He knew he could run with the best, he was excited to race
high school didn’t have a track or cross-country team when he his first Foot Locker, and he had followed a drastic taper to en-
entered ninth grade, so Mickey, a P.E. teacher and baseball coach sure freshness. “I realized I might be in a downward spiral,” he
at Big Bear High, organized “clubs” for Ryan and his friends. says, “but I also believed I might catch a flier and win. I always
Mickey Hall brought an uncommon wanderlust and curios- challenged myself to rise to the occasion.”
ity to his coaching. He had lived in Australia in the late 1970s,
and there he met the two genius distance coaches from Down
Under: New Zealand’s Arthur Lydiard and Australia’s Percy Ce- oments after the race start, Erik Heinonen
rutty. Back home, he and Ryan both attended a Jim Ryun Run- settled into last place—right where he wanted
ning Camp in Kansas. The young Hall found himself mesmer- to be. Heinonen, from Eugene, Oregon, had
ized by Ryun’s spectacular high-school running—Ryun had run placed fifth in the West Regional race by pass-
a 3:55.3 high-school record in 1964—the obstacles he faced later ing dozens of runners in the last mile. He hoped for the same in
in his track career, and his bedrock Christian faith. Meanwhile, the final. “I had a simple plan,” he says. “I went straight to the
his father peppered camp speaker Jack Daniels with training back. That’s where I was on the first turn when I looked over
questions. “It was a huge deal for me to meet Jim Ryun and his and saw another runner beside me. I remember yelling at him,
family,” Ryan says. “I didn’t feel like just a number at his camp. ‘Hey, Dathan, what are you doing back here?’”
He was so personal, and such an inspiration.” Back home, Ryan Webb, near the front, still hadn’t seen either Hall or Ritzen-
plastered his bedroom with reminders of his new goal—3:59. hein. This gnawed at him briefly before he changed his outlook.
Year by year, Mickey Hall gradually increased his son’s train- If Ritz wanted to monkey around, all the better for Webb. “I was
ing: 45 miles a week, 65 miles, 85 miles, all at Big Bear’s high expecting Ryan or Dathan to blow out the first mile,” he says.
altitude. Most days Ryan ran medium-effort distance runs. On “But if they were going to dawdle, that was fine with me. I was
occasion, his father prescribed steep hill repeats on the local thinking, This is great. I’m going to win this thing.”
slopes. Following Lydiard, Mickey placed little reliance on speed- A muscular 5'9" and 140 pounds with a toothy, gummy smile,
work. This frustrated his son, who read Internet posts about Webb had an almost primal need to compete and win. He had
other runners’ eye-popping sessions, and wanted to match, or begun racing in topflight D.C.-area swim leagues at age 6, start-
exceed, them himself. After almost every workout, he whined, ing with the sprints—“Everyone wants to be a sprinter first,” he
“Dad, I could have run a lot harder.” says—before moving up to longer distances. “There’s nothing
The previous year, Mickey had kept Ryan out of the Foot like winning,” he says. “It gives you a flutter in the gut.”
Locker competitions, sensing that the long California season Though he set an elementary-school record in the mile run,
had depleted his son. He related stories of athletes who burned Webb was still primarily a swimmer when he began to enter
out from too much racing and speedwork, and of Olympic cham- cross-country and track races in ninth grade. Right away, some-
pions raised on long, moderate distance. Ryan was unmoved. thing was different. Better. He went from good to off-the-charts
“Coaching Ryan was like working a wild stallion,” Mickey says. great in a flash. “Everything just clicked,” he says. “My improve-
“He always wanted to run as fast as possible. He always had that ment curve was exponential. I began to wonder: How hard can I
fire in his eyes. It was just something he was born with.” push myself? How far can I go? How fast can I run?”
Mickey finally capitulated during Ryan’s junior track season, Webb knew something about mathematical curves and data
and the two began consulting with Irv Ray, a successful college collection. His father is a World Bank economist. As Webb’s pas-
coach at California Baptist University. Ray introduced long, hard sion for running mushroomed—“I went hard core”—he began
tempo runs; Ryan liked them and responded well, recording his tracking everything: his miles, his times, his weight lifting. He
fastest track times yet. So when cross-country season began in thought he might analyze the info and detect secret pathways
September 2000, he continued with similar workouts. to success. More impressively, while still at a young age, he man-
But Hall’s season started badly. He ran several courses slower aged to grasp the big picture. “I remember early on that I realized
than the year before, and threw up after a poor effort in the Stan- if you combined a great ambition with a great work ethic, you
ford Invitational, possibly due to a prescription med. Mickey could produce powerful results,” he says.
and Irv Ray reduced the work load. Ryan protested, but relented. Webb produced like no one before him. As a sophomore, he
Several weeks later he broke a 21-year-old record on L.A.'s fa- ran the mile in 4:06.94, breaking the class record (4:07.8) Jim
bled Mt. SAC course. He was a heavy favorite to win the West Ryun had set 36 years earlier. That fall, a junior at South Lakes

r u n n e r s w o r l d.co m 63
 High, Webb went undefeated in cross-country through the 1999 and qualified for Boston with a 3:10. In his classroom, he de-
South Regional. Two weeks later, he flew to his first Foot Locker lighted in forcing nervous students to solve problems on their
final convinced he could win. But he and others had underesti- feet. At cross-country practice, the torture cut deeper. In Dathan
mated another junior, Ritzenhein, who pushed to the front in Ritzenhein, Prins found the perfect vessel. “Dathan had the drive
the last 800 meters, as Webb faded to eighth, his rhythm dis- to push himself to the edge day after day,” Prins says. “And I was
rupted by the undulations of the course. mean enough to force him out onto that edge.”
Never lacking for confidence or combativeness, Webb couldn’t The two had met when Ritz’s father, a triathlete, brought the
wait for the rematch. Through the summer and fall, nothing else seventh-grader to a North Kent Track Club workout run by Prins.
mattered. There were local races, and States, and the South Re- Ritz had the usual distorted visions of athletic glory: He wanted
gional, sure. But those were mere stepping stones. “I was on a to pitch in the bigs, or play quarterback at Notre Dame. Only
personal mission,” he says. “I was so focused, so motivated. I ran problem: Ritzenhein was five feet tall, 106 pounds, and looked
workouts that just about buried me. I prepared for a battle. I was like a “butterball,” in his own words. Prins took one look at the
10 times more ready than the year before.” waddling youngster and declared: “Nope, not going to happen.”
Webb understood that small stuff makes a difference. On easy Over the next year, Ritzenhein sprouted six inches, put on
days, he ran in a Virginia neighborhood with terrain like that of only a few pounds, and spent all his free time bicycling, swim-
ming, and running. He loved the midweek 20-mile time trials
In seconds, Ritz led Webb by 10 meters. organized by the local bike club. “It was fun to go hard,” he says.
Everyone else had disappeared from “Going slow was boring. I liked to improve and break barriers.”
During the winter of his eighth-grade school year, the now-
view, or so it seemed. Ritzenhein lean Ritzenhein threw himself into running. Every morning
simply laid waste to the field. before school, he ran four miles as fast as he could. Pitch dark-
ness, freezing winds, blizzards, no problem. By early spring, the
the Disney course. Before leaving home, he packed a cooked runs took only 22 minutes. That summer he ran a road 5-K in
pasta meal in Tupperware. He ate it alone in his hotel room as 16:10. “Suddenly, people were like, ‘Who is this kid?’” he recalls.
his prerace dinner—a big improvement, he figured, over the hot Realizing he had a prodigy in town, Prins read everything he
dogs and hamburgers that had been served at the 1999 prerace could about distance running and tested each training idea on
dinner. “I was so into every detail,” he says. “I kept telling myself Ritz and his other runners—sprints, stadium steps, ankle
it was the biggest race of my life, and I had done all I possibly weights, plyometrics, tempo runs, long runs. “We were his guin-
could to prepare for it. I thought I was ready for anything.” ea pigs, and trained like crazy,” says Ritzenhein. “It’s amazing I
On race morning, as Webb churned around the eighth tee of never got hurt. I just kept getting stronger.” One day he ran eight
the Oak Trail golf course and headed to the mile mark, it seemed miles in the morning and intervals that lasted half the afternoon.
that his intense planning would pay off. He had staked out the A final tally showed 32 x 400 meters in 65 seconds, with enough
perfect position near the front. He felt comfortable; he was ready warmup and cooldown to give him 22 miles for the day.
to pounce. While he hadn’t seen Ritzenhein or Hall yet, that was Ritz took the full brunt, and he asked for more. One season
okay. Webb was running his own race, and he was in control. he complained that he was weak on hills. “Oh, we can fix that,”
Prins chortled. He began taking Ritzenhein to a local ski slope
to run hill repeats. However, Prins worried that running down
he afternoon before the Foot Locker final, Ritzenhein the steep hill might cause a leg injury. More diabolically, he
and his coach, Brad Prins, relaxed at a nearby mov- wanted to reduce the recovery time between repeats. So he met
ie theater, taking in the latest Austin Powers flick. Ritzenhein at the top of each repeat in his four-wheel-drive
“He warned me not to laugh too much,” Ritzenhein Subaru Legacy, then drove him back down in 30 seconds, com-
says. “To be careful not to waste energy.” Ritz just rolled his eyes. plete with clouds of dust and screeching brakes.
In his five years with Prins, he had gotten used to the strange From time to time, the team ran sprints on a big parkland
comments, weird antics, and insane workouts. loop. Prins sat in a director’s chair, blowing a whistle to start and
Still, Ritzenhein, slight and angular with a choirboy face, was stop each sprint. The runners never knew when they would be-
unprepared for what Prins said afterward. “Do you know how gin, or how long they would have to maintain each full-tilt ef-
you’re going to beat Alan Webb tomorrow?” Prins asked. fort. Start-stop, start-stop—around and around they flew. After
Duh, by destroying him and everyone else in the first mile like I’ve 15 minutes, everyone was collapsing. Even Ritzenhein, far ahead
been doing all year long? of the others. This roused Prins from his chair. “Dathan would
“You’re going to go out slow and take it easy the first mile,” be crawling on the ground, and I’d run over and kick him in the
Prins continued. “I don’t care what the pace is. But as soon as you butt,” Prins says. “He’d look at me with this big grin, jump to his
hit the mile, you’re going to sprint and sprint and keep on sprint- feet, and away he’d go. We pushed hard, but we had fun with it.”
ing until you break everyone.” Ritzenhein admits as much. It helped that he was winning
Prins was gruff and unvarnished. A 35-year Rockford High everything in sight. “I got so much satisfaction getting better,”
math teacher, he had started running at midlife, lost 60 pounds, he says. “The longer the distance, the better I did. Others might

64
 biding his time
Knowing there were two miles to go, Webb
chose not to sprint after Ritzenhein right away.

beat me in speed workouts, but I could kill them in tempos and

longer runs. It never bothered me to redline it forever.”
“Dathan came to realize he had a special talent, and he refused
to just go through the motions,” Prins says. “He didn’t squander
anything. He always tried to be the best he could be.”
In the summer and fall of 2000, Ritzenhein trained harder
than ever before. He hit 100-mile weeks on occasion, and he held
steady around 80 miles a week during the season. He trained
through his races and still won by wide margins, often breaking
his own course records. “Senior year was a frenzy,” he says. “I
knew it was my last high-school cross-country season, and I
knew what was coming at Foot Locker. The tension just kept
building. The last couple of weeks, it was almost boiling over.”
That’s when Prins cut Ritzenhein’s mileage at last and turned
up the speed. The week before the Foot Locker final, Bloom
called Ritzenhein for an update. His most-recent workout: 9 x
400 meters, with the first three 400s in 66 seconds, the next three
in 62, and the last three in 58, 57 and 55. The skinny kid was al-
ready an aerobic fiend. Now he was honing his turnover.

n race-day morning, Ritzenhein rolled out of bed at

4 a.m. for his usual race-day “shake out”run. Noth-
ing special—just a two-mile jog and a handful of
strides to break up the cobwebs. On this particular
morning, he needed it. “I was supernervous,” he says. “I used the
time to get some focus before the madness.”
Amazingly, Ritzenhein recalls almost nothing of the first mile.
“I know it sounds strange,” he says, “but all I remember is that
it felt so bizarre to have other runners around me. There hadn’t
been anyone near me in a race for a long time.”
Just before the 32 runners swarmed past the mile mark, Ritz-
enhein moved up on the outside of the course and grabbed a
slight lead, pulling ahead of Webb. He saw the mile clock just
ahead: 4:42, 4:43, 4:44. ... A noisy crowd of friends, family, media,
and cross-country fans had collected at the mile, anticipating
fireworks. “There was a pulsating energy all along the course,”
says Bloom. “Everyone was expecting something special.”
4:45, 4:46 ... When Ritzenhein scooted past the mile clock, he
saw the pixels blink 4:47. Then he broke into a dead sprint. He
stretched out his wiry legs, pumped his birdlike arms, and
sucked air into his thin-but-capacious lungs. “Basically, I just laid
all my cards on the table,” he says. “I think maybe the slow first
mile threw the guys for a loop, but it was now-or-never time.”
Webb, alone in second, was ready. He was expecting this. He
was right where he wanted to be. Only one hitch: “I figured no
one could run away from me, but the move Dathan made was
really huge,” Webb says. “He got a few meters right away, so I
decided to creep back to him little by little.” That’s the textbook
response, of course. An explosive runner like Webb could quick-
ly close the gap, but that would be a bonehead move. Webb was
smart. With two miles yet to run, he chose to bide his time.

r u n n e r s w o r l d.co m 65
 won and done
Ritzenhein staggered through the chute
and collapsed—a signature move.

In a matter of seconds, Ritz led Webb by 10 me-

ters. Everyone else had disappeared from view, or
so it seemed. Distance races are often called “races
of attrition.” Few change character so quickly, so
completely. This one did. There was no attrition.
Ritzenhein simply laid waste to the whole field.
In the second mile, Ritzenhein was in full
steamroller mode. He noticed that the course was
spongier and bumpier than the previous year, the
weather more draining. Excellent. The tougher
the conditions, the better his chances. Mainly, he
focused on his objective: push, push, push.
“There’s a lot of pressure when you commit and
go to the front,” he says. “Suddenly you become
the hunted, and everyone’s got you in their sights.
I had to make sure Alan never got back on me.”
Webb kept waiting for the gap to shrink. He was running all- near the three-mile mark, Webb mustered a kick to maintain
out, yet got no reward for his effort. Over one hillock and down his position. He finished second in 14:55, Hall third in 14:59.
the next, up one fairway and around the green, he couldn’t make Ritzenhein never let up. He thrashed his way through the
a dent on Ritz’s lead. It held constant at 10 meters. “It took ev- third mile to the biggest lead in the history of the Foot Locker
erything I had just to stay close,” he says. “I was so surprised. I boys final. He broke the tape in 14:35, a full 20 seconds ahead of
expected my breathing to calm down, but I just couldn’t get it Webb, having utterly demolished the entire field. All across the
back. I began to realize, Oh my God, it’s not happening.” land, young running fans logged onto Dyestat.com and declared
Ritzenhein covered the second mile in 4:37, 10 seconds faster Ritzenhein the untouchable king of high-school distance run-
than the first. He had no idea where Webb and Hall were. The ners. In three years of Foot Locker competition, he had finished
crowds were screaming so loud, so close, that he couldn’t deci- eighth (sophomore year), first, and first.
pher any clear message. He resisted looking back. This was no Disgusted with his third-place finish, Hall brushed past his
time to give a rival hope. “I was running out of steam,” he says. parents and hurried back to his hotel. There he saw and con-
“Pushing to the limit. I knew I’d have nothing left at the end.” gratulated the girls race winner, Sara Bei, who would, five years
later, become his wife. Then he went out for a run. “I was really
Ritzenhein never let up. He thrashed upset,” he says. “I had some things I just had to get out of me, so
his way through the third mile to I went and ran as hard as I could for 45 minutes.”
A stunned Webb sought solace from his parents. “They were
the biggest lead in Foot Locker history, good,” he says. “They didn’t sugarcoat it; they knew how disap-
and broke the tape in 14:35. pointed I was.” Moments later, searching for a silver lining, he
looked ahead. “I had built up such a great base of fitness in cross-
Hall had yet to manage a big move. Through much of the country, I figured it would pay dividends,” he says. “With some
twisty second mile, he couldn’t even see Ritzenhein and Webb, good speed workouts, I thought the track times would come.”
who had surged far ahead. He focused on staying in front of the Ritzenhein staggered through the chute and collapsed to the
West runners who had beaten him at regionals. “I missed the grass—a signature move. He was soon surrounded by well-
critical moment when Dathan and Alan took off, and then they wishers: his parents; Rockford teammate Kalin Toedebusch, who
were gone,” he says. “I thought they might blow up and come had just finished sixth in the girls race (and who would later
back, but mainly I worked to fend off the other West runners.” become his wife); and Brad Prins. Even as the turf cushioned Ritz-
The strategy paid off. Soon he was in third place, gaining on enhein’s spent body, he couldn’t shake the agonies just endured.
Webb. The celebrated trio had raced to the first three positions, “I was hurting so bad the last two miles,” he says. “I kept going
although Ritz held what looked like an insurmountable lead. by telling myself, You only have to hurt another 10 minutes. If you
In the last mile, Webb almost cracked. He felt more observer don’t keep pushing, you’ll regret it the rest of your life.”
than participant, as if he were watching a video that violated Ritz had won with grit, sweat, resolve. He won with talent and
the laws of his known universe. With every stride, the skin-and- guts. He won because he understood that victory doesn’t come
bones runner ahead of him was increasing his lead. “I’d never cheap, and he was willing to pay the price. “It was my last high-
been broken so far from the finish,” Webb says. “I couldn’t be- school cross-country race,” he says. “My last Foot Locker. It was
lieve what was happening.” When he realized Hall was closing so important. It seemed like the biggest thing in the world.”

66
CHANGE IS GOOD
Transform your performance with
better nutrition, training, and gear.
 YOU

RUNNING
EDITION

Running is a good habit. After all, to The process of changing patterns starts not on
enjoy its great health and fitness benefits, you your feet, but between your ears. “You have to first
have to run, again and again. But determination say, ‘Wow, there’s a different way of looking at
and discipline can get the best of you when bad this,’” says Margaret Moore, codirector of the
habits creep into your training, or into your McLean Hospital/Harvard Medical School Insti-
psyche, your gym, your kitchen, even your closet. tute of Coaching and founder of Wellcoaches.
The trick is to maintain the positive behaviors— “Then the behavior itself is more likely to change.”
those that contribute to a healthy lifestyle—while We matched the four runners in these pages
eliminating the negatives, those that don’t help with experts who identified common problems
you much. “Smart, inspired runners can make and recommended better ways to train, eat, think,
changes,” says Vonda Wright, M.D., an orthopedic and gear up. The makeovers taught the runners
surgeon and marathon runner at the University about themselves, about the power of transforma-
of Pittsburgh Medical Center. “These are the same tion, and about the sport. Here’s how you, too, can
runners who stay on the roads, don’t miss time learn from their mistakes and embark on a new
because of injuries, and continue to improve.” year of changes of your own.

By JOHN HANC PHOTOGRAPH by CHRIS KORBEY

R U N N E R S W O R L D.CO M 69
 Extreme Makeover
RUNNING EDITION

Change Your Ways: CROSS-TRAIN

The Run-a-Holic

PREVIOUS SPREAD- LOCATION: COURTESY ORANGE SALON, DALLAS, TEXAS; TRAIL RUNNING IMAGE: PHOTOGRAPHY BY JASON GOULD; OPPOSITE PAGE- LOCATION: COURTESY UPMC-SPORTS PERFORMANCE COMPLEX
KARA TEACOACH, 28
Bridgeville, Pennsylvania Married Occupational Safety and Health researcher
Running résumé: Averages 20 miles a week

depend on each other, and if one’s not

The Expert Intervention
happy, the other’s not going to be happy.”
ron de angelo, director of sports Sure enough, he found a lack of flexibil-
performance at the Center for ity in the foot and ankle, which was caus-
Sports Medicine at the University of Pitts- ing tightness in her calves—which in
burgh Medical Center, observed and test- turn, led to the inability of the glutes to
ed Teacoach’s gait, balance, and cardiovas- fire efficiently.
cular fitness, as well as her strength and De Angelo recommended active-re-
flexibility. “We essentially took a snap- lease stretches for the calves, hips, and
shot of her running motion and analyzed groin, along with multiple sets of Bulgar-
it from the big toe all the way up through ian split squats (performed with one leg
the neck,” he says. on a bench) and straight-legged runner’s
The Situation
Teacoach mentioned that she had had lunges. The completion of about four
kara teacoach’s mom inspired problems with calf cramps. De Angelo months of twice-a-week strengthening
her to run—by bruising her daugh- watched her try to perform a series of and stretching sessions on her own and
ter’s ego. Kara had run track in high one-legged balance exercises, which re- at the Center coincided with Teacoach’s
school but was no longer in shape, and vealed weaknesses in both the hips and goal race, which she finished in 1:03:22—
when they went out together, her mom glutes. “If your hips or glutes are weak, more than a minute per mile faster than
dusted her. “Here she is, 23 years older the calves are going to have to absorb a the previous year. “I had a lot more con-
than me, and I couldn’t keep up with her!” lot more force than they should,” he says. fidence, this time,” Teacoach says. “I was
To avoid further embarrassment, Tea- De Angelo’s analysis proceeded direct- powering up the hills. Even mentally the
coach began running on the rail-trail near ly from the hip to the foot. “The foot and strength helped. I kept telling myself,
her home three to five days a week. She the hip are best friends,” he says. “They You’re strong; you don’t need to stop.”
also tried to do some stationary biking at
the gym at work during lunchtime, but
that lasted just two weeks. “It tired my
legs out, and my runs suffered,” she says.
She briefly used the Cybex weight-train- Should You Do Something Else?
ing machines. “It was springtime, the
The American College upper body, says stretching does not
weather got nice, and I decided I’d rather
of Sports Medicine’s orthopedic surgeon reduce the incidence of
be outside,” she says. guidelines call for two Vonda Wright. injury, Wright believes
Outside running. She knew that she resistance-training Wright recommends in dynamic stretching
should be doing some other forms of sessions per week— working your muscles after warming up. She
cross-training. “But somehow after work, that is, eight to 10 differently once or twice recommends gently
a nap always wins out over weight lifting exercises working the a week with something stretching your calves,
or stretching,” she says. major muscle groups; besides running, like hamstrings, hip flexors,
Teacoach did have a goal: The Great eight to 12 repetitions Spinning. “It’s an butt, and quads after
per exercise. Runners intense cardio workout, every run. Another
Race in Pittsburgh. She wanted to be able
should pay particular you’re using your butt, option: Pilates or
to improve on her finish time in the pop- attention to the core and teaching your yoga classes typically
ular 10-K; she had clocked 1:11 in her first muscles, the glutes, muscles to fire faster.” incorporate both core
attempt at the 6.2-mile distance. She hips and lower back, While some studies and flexibility work, so
knew that to run better, she had to get as well as the legs and have shown that either is time-efficient.
stronger and more flexible.

70 P H OTO G R A P H S BY ST E V E B OY L E
STRETCHING
HER LIMITS
Trainer Ron De Angelo
helped Teacoach get
strong and more flexible.
 Extreme Makeover
RUNNING EDITION

Change Your Ways: LOSE WEIGHT

The Overeater
KATHY KEILITZ, 42
Bay Shore, New York Former computer software executive
Running résumé: Averages 25 miles per week

Keilitz, who weighed around

The Situation
175 then, was ready to quit run-
kathy keilitz, who has struggled ning when her TNT coach
with her weight since college, never urged her to reconsider. “He
believed that she could be a runner, much said, ‘If you’re getting some-
less a marathoner. “I used to do anything thing positive out of this, then
to get out of gym class,” she says. But after you need to do whatever it
receiving a Team in Training brochure, takes to stay in the game.’”
she was inspired to try a half-marathon That, Keilitz says, was “my
and later ran a couple of marathons in the epiphany. I realized that I liked being part at the expense of optimal nutrition.”
six-hour range. “I was still heavier,” she of the running community. I wanted to Keilitz’s food diary revealed she had to
says. “I was amazed I could even do it.” be around these people. But my weight cut back on appetizers and desserts, and
Despite the fact that she was training was an obstacle.” load up on veggies. Still, she says, the
for long distances, Keilitz still wasn’t los- servings-based plan was “a lot simpler
ing weight. She fell into an all-too-com- than thinking about calories. It was bal-
The Expert Intervention
mon trap: consuming more than she was anced, and easier to visualize.”
burning of a “typical American diet”— sports nutritionist and fitness Using Stopler’s strategies, Keilitz lost
processed foods, large portions, high-fat trainer Tracy Stopler, R.D., asked around 30 pounds and completed three
appetizers, high-calorie desserts. “I Keilitz to keep a careful record of every- Ironman triathlons. She hopes eventu-
thought running gave me a license to eat thing she ate for three days—including ally to break two hours in the half-mara-
anything I wanted,” she says. one weekend day, because weekend hab- thon. And she believes her new diet will
Her turning point came on a hot day at its differ from midweek patterns. Based help her reach that time.
the Walt Disney World Marathon, which on that, she came up with an eating plan “I suspect a lot of runners are like me,”
Keilitz finished in 6:25—her slowest time that was notable for what it didn’t contain: Keilitz says. “We’re not going to be elites;
in the marathon. “I had a meltdown after Calorie-counting. Instead, Stopler focused we’re not Boston qualifiers. But we can
that,” she says. “I beat myself up. Why am on daily servings. “The key for runners improve. I didn’t think I could lose
I doing this? I’m too fat to be running! Who looking to lose weight is to reduce the weight, but once I started doing it the
am I kidding here?” amount of food intake,” she says. “But not right way, I did. And if I can, so can you.”

Does Your Diet Need a Makeover?

Using this food- 5–8 ounces protein 3–4 servings of 2–4 fruits 6 servings of grain
groups list, track (females); 8–12 low-fat or fat-free One cup of fresh or (for weight loss);
what you consume for ounces (males) dairy products frozen fruit or six 6–8 (females);
a few days. Most Two ounces is One serving equals ounces of fruit juice. 10–12 (males)
runners should target equivalent to one egg one cup of milk, One slice of bread;
the minimum daily or two tablespoons kefir, or yogurt, one 3–5 vegetables ½ cup of cooked rice,
amounts of these of peanut butter; ounce of hard or soft ½ cup of vegetables; pasta, or oatmeal;
foods, says nutrition- weigh chicken, fish, cheese, or ½ cup of or one cup of leafy or one small sweet
ist Tracy Stopler. and meats in ounces. cottage cheese. greens. or baked potato.

72
 INSPIRED CHEF
Keilitz lost 30 pounds
and is now studying
to become a certified
holistic nutrition counselor.
 Extreme Makeover
RUNNING EDITION

Change Your Ways: GEAR UP

The Badly Dressed

MIKE ARBEIT, 39
Wantagh, New York Married, one child Attorney
Running résumé: PR of 18:00 for a 5-K; 1:24 in the half

Kayanos, he overcame his wardrobe chal-

The Situation
lenges to clock 1:24 at the Long Island
as a criminal-defense and person- Half-Marathon last May. Still, he knew
al-injury attorney, Mike Arbeit cuts good gear would serve his needs better—
a sharp figure in court in custom-tailored and also help him dodge the ridicule of
suits. But out on the roads, it’s an entirely his training partners.
different case. Last winter, Arbeit showed
up to meet a few running buddies on a
The Expert Intervention
27-degree Saturday morning wearing
baggy athletic shorts, a cotton, hooded bob cook has seen all kinds of sar-
sweatshirt, and a pair of cotton athletic torial misfits come through his
socks to pull over his hands. “Life just gets store, the Runner’s Edge in Farmingdale, usually need only one layer,” says Cook.
in the way,” he says. “Buying running New York, in the past 25 years. “We get a On days when temps are below freezing,
clothes seems sort of an afterthought.” lot more of this than you would think,” Cook suggests a long-sleeve top with a
Arbeit does invest in quality running he says. However, it’s also a pretty easy zipper—so you can unzip as you warm
shoes every few months. In his Asics Gel- fix. “I start from the bottom, and then go up. For snow or cold rain, Cook recom-
inside-out,” he says. mends a water- and wind-resistant outer
THE STYLE GUY
For the lower body, that means light, layer or shell. For Arbeit, Cook found a
Cook (left) fitted Arbeit in comfortable runner’s briefs under a pair Nike jacket with zip-off sleeves, so that it
head-to-toe technical gear. of running pants made of moisture-wick- could also be worn as a vest. All of it—
ing fabric and with a zipper at the ankles. from head to toe—made of moisture-
“The legs get warm fast while you run, so wicking material. As Cook says: “Stay dry,
unless you’re running in Antarctica, you stay warm, look cool.”

BOTTOM LEFT- LOCATION: COURTESY RUNNER’S EDGE, LONG ISLAND, NY

Does Your Closet Need Cleaning?
If your tights date back more panels (separate stuff evaporate.”
to the last century, buy sections seamed Cook recommends
new clothes already! together), the more the two complete outfits
With sales at running garment will be able to avoid excessive
stores and online to accommodate your washing, which
vendors, you can gear movements. eventually breaks down
up for under $200. “You want your base the fabric. “Keep ’em
Look for synthetic layer tight to keep you out of the dryer,” Cook
fabrics with a weave warm and dry,” says says, to avoid shrink-
that wicks (or draws) store owner Bob Cook. age, melting, and
moisture away from the “The outer layer should stretched-out elastics.
skin. Quality products be a bit looser because Reflective materials
should also have air in between the are smart for dark
flat-stitched seams layers keeps you from mornings, evenings,
(less chafing). The overheating and lets and snowy days.
 Train with TNT for the Dodge Rock ‘n’ Roll
San Diego® Marathon & 1/2 Marathon to
benefit The Leukemia & Lymphoma Society®
and help beat cancer.

800.482.TEAM
teamintraining.org/rnrsandiego

san diego • June 5, 2011

 Extreme Makeover
RUNNING EDITION

Change Your Ways: GET MOTIVATED

The Uncommitted
JESSICA ULRICH, 30
Omaha, Nebraska Married, one child Restaurant manager
Running résumé: Averages 20–25 miles a week (sometimes)

it!” she says. She was eager to run an- lazy. “She said something about how she
other event until the sub-zero Nebraska was scared to go to the next level,” says
winter arrived. “I started going out less Sachs, himself a runner. “She’d love to do
and less.” The next spring, she ran an- a full marathon, but had a fear of not be-
other half, but hit the couch again ing able to finish.” Sachs realized that
come winter in what she calls “the Ulrich had issues with confidence.
dreadful cycle of my running career.” Sachs suggested a strategy to overcome
And then her running was sidelined fear. “Jess had talked about watching TV,”
by pregnancy. Two months after giving he says. “Okay, so this channel has some-
birth in March 2010, she ran a five-mile thing scary and fearful on it. Let’s change
race. But as any new parent under- it to something confidence-building,
stands, finding the time to run is difficult. positive, or distracting.”
“There’s always an excuse,” she says. On a long run afterward, Ulrich began
The Situation
“School, job, husband, Desperate House- to complain about an upcoming hill.
jessica ulrich has two running wives. Getting out the door, especially “Then I switched to images of runners
moods: wild enthusiasm and para- with the baby, is so hard.” going up easily,” she says. “And the fear
lyzing inertia. Her on-again, off-again went away. I said, ‘Wow, it’s working!’”
running career began in 2006 when her
The Expert Intervention
mom announced that she wanted to do a HAPPY HELPER
half-marathon for her 50th birthday. Re- ulrich’s issues didn’t surprise Mi- Ulrich can call on her mom (right)
luctant at first, Ulrich went along with chael Sachs, Ph.D., and a sports psy- for babysitting or training runs.
the plans to run the Chicago Half-Mara- chologist at Temple University in Phila-
thon, finishing in 2:41. “Turns out, I loved delphia. But Sachs didn’t think Ulrich was

Is Your Mind Slowing You Down?

If fear or lack of Facing Fatigue? “Imagine rewards.”
confidence is hamper- “Plug into your inner Self-Talk “I’m running
ing your motivation, Kenyan,” Sachs says. for…[charity, child, or
some variation of the “Imagine a distant flavor of ice cream].”
technique that sports ancestor running
psychologist Michael across the Serengeti.” Lacking Confidence?
Sachs recommended Self-Talk “There’s a “Remember the most
for Ulrich could work saber-toothed tiger successful run you
for you, as well. after me, and if I don’t had,” Sachs says. “It
“Channel changing is haul butt, I’m going could be a race or in
really about finding to be his dinner!” training, but remember
something you can plug how you felt.”
into to draw energy, Missing Motivation? Self-Talk “I’ve done this
distraction, or inspi- “Emphasize self-satis- before, I can do it again.
ration from,” he says. faction,” says Sachs. I’m strong, I can finish.”

76
 YOU

MARATHON
GUIDE 2011

1
st
A to
Remember
This is the year you’re going to make your marathon debut.
These 10 races will ensure your first 26.2 is special—and worth repeating

Your first marathon is more than good weather, fan-friendly atmosphere,

a race—it’s a story. And chances are good plenty of fluid stations, and a safe, well-
that after you cross that first finish line, your marked, well-staffed course. We’ve selected
tale will include how quickly the first 10 10 marathons—out of the nearly 400 held in
miles went by, and how at mile 25 you felt a the United States each year—that cover
mix of relief (Thank God it’s almost over) and these essential needs of a first-time mara-
disbelief (Wow, I’m going to make it). To en- thoner. Whether you want a race that’s large
sure that you have a good story to tell, you or small, urban or rural, tranquil or festive,
want to pick a race with certain features: these races will lay a special setting for the
excellent organization, a likely chance of epic tale of your first 26.2-miler.

By MICHELLE HAMILTON ILLUSTRATIONS By RYAN SNOOK

78
MaraTHOn GUiDe 2011

point-to- loop flat hilly urban rural shuttle kid’s run Music pace schwag
point buses teaMs

Are you bringing family? Are you a kid at heart?

fantasy run
Many participants of
The Walt Disney World Marathon
the disney Marathon OrlanDO January 9, 2011
get into the act.

entertainment is disney’s business, so who better to

take your mind off the miles—and keep your travel com-
panions occupied—than Cinderella, Goofy, and the rest
of Walt’s gang? The race begins with fireworks and loops
through Epcot, Magic Kingdom, Animal Kingdom, and
Hollywood Studios, where distractions are nonstop:
bands, DJs, parade floats, cheerleaders, people on stilts
and on trampolines, plus Disney characters and enter-
tainers. The highlight, though, is running through Cin-
derella’s Castle in the Magic Kingdom and exiting into a
mass of spectators. Among them could be your family,
who, with the help of Disney’s spectator guide, can see
you multiple times. The event also offers a 5-K and a half-
marathon, and a free training plan by Olym-
pian Jeff Galloway. rundisney.com
HeaDs Up ➔ The happiest place on earth
isn’t cheap—starting with the $135
marathon entry. You can minimize expenses
by staying at non-Disney hotels and asking
about multiday, multipark passes.
VeTeran Tip ➔ The Disney course is flat
and can be fast, but run it for fun so you can
stop and click pictures with the disposable
camera the race provides.

COuRSe SeleCTIOn How to pick a marathon that suits you

Stay Close Travel is fun, doubles as a great weekend heat, 18-milers in August scenery? Know your prefer-
but it adds stress: Did I pack getaway and make it an might not work. Consider your ence, check out the course’s
my socks? How do I set this extended experience. schedule: If you’re a teacher elevation chart, and train for
alarm? Running close to home with time to train in the the terrain you’ll face.
lets you train on the course, Time It Right Nearly summer, an early September
stay in your own time zone, 100 marathons are held in the race could be perfect. Choose Your Crowd
United States in October and Big events have lots of
courtesy Disney (2)

and sleep in your own bed.

November for a very good Check the Profile Does a spectator support, and their
… Or Go Far You can reason: Cool weather is ideal flat course make you feel more cheers can help push you.
always do your local race, but for racing. But you also need confident about finishing? Or But only if you thrive off the
your first warrants going to factor in when you’ll be would you rather tackle a few mania. Smaller races offer a
all-out. Find a race that training. If you struggle in the climbs if it means stunning mellower atmosphere.

80
 LOCAL COLOR
Papago Park showcases Arizona’s
distinctive geological formations.

have separate starts and different courses, reducing congestion.

In addition to the 27 live-music stages that line the route, cheer-
leading squads add another layer of support for the nearly 8,000
marathoners (and 20,000 half-marathoners). The flat course hits
Valley of the Sun hot spots, including the Camelback Corridor,
where you run in the shadow of 2,700-foot Camelback Mountain,
Do you think a marathon should also be a party? and the historic art district of Old Town Scottsdale. Arizona also
Rock ’n’ Roll Arizona Marathon gets high marks for organization, from the ease and quality of
PHOENIX January 16, 2011 the expo to the efficiency of buses to the start. Celebrate
afterward at the free concert. arizona.competitor.com
HEADS UP ➔ The landscape is pretty, but some
runners find the urban-suburban course tedious.
first marathons are about having fun—you can fret about VETERAN TIP ➔ Temperatures can be chilly
time later. The Rock ’n’ Roll Marathon series practically invented (about 40 degrees) at the start, but you should
the 26.2-mile party. Today, there are nine RNR marathons, but plan for it to be warm and sunny by the finish.
we say go to Arizona. Here’s why: The half and full marathons Wear a hat and sunscreen.
CLOCKWISE FROM TOP LEFT: VICTOR SAILER/PHOTORUN; COURTESY ROCK ’N’ ROLL ARIZONA MARATHON; NAPA VALLEY REGISTER/ZUMAPRESS

ROAD TO RECOVERY
The 15 wineries that line the course
are open for postrace tastings.

Do you like to reward yourself with a glass of wine? aching muscles into the hands of one of the 25 massage thera-
Napa Valley Marathon pists at the finish. On the course, local high-school bands and
NAPA, CALIFORNIA March 6, 2011 a classical music ensemble entertain runners. The small field
of 2,400 means that roads never feel crowded. Other ameni-
ties include a long-sleeve T-shirt, duffle bag or backpack, and
showers at the finish. napavalleymarathon.org
napa offers runners the good life: Sip wine on Friday eve- HEADS UP ➔ The first half of the course has a sloped shoulder
ning and mingle with other runners as a jazz quartet plays in with little shade. On a sunny day, it can feel hot.
the background. Sip more wine (and lots of water) at the expo. VETERAN TIP ➔ There is a BYOB option. If your favorite
Run from Calistoga to Napa along the famed, mostly flat Sil- brand or flavor of sports drink isn’t served, fill your own bottles
verado Trail through vineyards for 26.2. Then release your in advance. Volunteers will have them for you at aid stations.

R U N N E R S W O R L D.CO M 81
MaraTHOn GUiDe 2011

Do you worry about everything that could go wrong?

flying pig Marathon
CinCinnaTi May 1, 2011

when the idea of running a marathon first came up, did you
think something along the lines of when pigs fly? Then run this
race; it was founded in order to provide nervous runners with a
fun, hey-you-can-do-this event. So it’s no surprise that the race’s
best attribute—besides its silly pig theme—is its support. Fifty
entertainment sites, including bands and squealers (that’s pig crossover appeal
for scream teams) line the course, and more than 100,000 spec- the roebling suspension bridge takes
tators add their own attractions: fruit and candy stands, lawn flying pig runners to kentucky and back.
parties, and beer lounges. Courtesy vans drive along the
course scouting for runners who might need help. You HeaDs Up ➔ More than 16,000 runners in the full, half,
do need to be prepared for hills—but they’ll reward you and relay can make for a crowded race. But organizers are
with views of the Ohio River and downtown Cincinnati. instituting corrals at the start this year to ease congestion.

top to bottom: courtesy michael anDerson/flying pig marathon; courtesy flying pig marathon; courtesy bryan smith/ogDen marathon
You can also join a pace group to help you manage the ter- VeTeran Tip ➔ The climb from miles five to eight isn’t
rain. Postrace, take the free shuttle back to your hotel, where as bad as the profile suggests because the incline is stair
you’re guaranteed late checkout (hotels can’t be a race part- stepped, so you get a breather now and then. Pace yourself
ner if they don’t). flyingpigmarathon.com and you’ll have plenty left for the second half.

Do you prefer scenery to screaming crowds?

Ogden Marathon
OGDen, UTaH May 21, 2011

ask any veteran marathoner to choose the most scenic

race in America, and you’ll hear Big Sur (California) or Mount
Desert Island (Maine). But Ogden has one up on both of them:
Its gorgeous views don’t come with epic climbs. In fact, the
course drops 1,100 feet as it winds through national forest
lands on quiet country roads. The field of 3,000 takes in views
of pine-covered mountains, green pastures, and the calm wa-
ters of the Pineview reservoir. Just after mile 17, runners enter
what many consider the course’s highlight: Ogden Canyon,
where you run along the Ogden River until you arrive at a wa-
terfall at mile 22. The finish-line festival boasts live bands and
a beer garden, along with smoothies, fresh-baked bread, fruit,
and Creamsicles. ogdenmarathon.com
HeaDs Up ➔ The 2011 event is sold-out, but space has been
exclusively reserved for Runner’s World readers. To register online,
use this code: “runnersworld” (one word, lowercase).
VeTeran Tip ➔ There is only one departure time for buses to
the start. That’s right, 3,000 runners are loaded into 93 buses
simultaneously, then they all take off, so don’t be late.

mountain majesty
ogden marathoners enjoy views
of utah’s bear river range.
 marquee event
Marathoners pass the
historic fargo theater—a
1926 art deco movie
house—at miles 3 and 22.
Do you want a small, quiet event?
steamtown Marathon
sCranTOn, pennsylVania
october 9, 2011

let’s face it: Your first marathon can be

stressful, and the mania of big-city races
can sometimes contribute. Steamtown is
the antithesis of the large, loud race.
Here, relaxed yet efficient hospitality
reigns. You’ll enjoy one of the best stag-
ing areas of any point-to-point race. Two
rows of cheerleaders greet you when you
exit the bus at Forest City Regional High
School. A student hands you a bottle of
water and directs you inside the warm
auditorium where you’ll wait to start.
The boom of a Civil War cannon sends
runners onto a scenic route that winds
through Small Town USA: Families line
porches, wave American flags, and bands
and cheerleaders try to outdo each other.
Last year, the race sold out for the first
time in 15 years, so log on April 1 to be
one of the 2,500 who will run this year.
steamtownmarathon.com
HeaDs Up ➔The course’s 955 feet of
net elevation loss occurs in the first eight
miles. Hold back to have enough steam
for the rolling hills of the final miles.
VeTeran Tip ➔ Just after mile 24, look
left for inspiration. Kids from St. Joseph’s
Do you want tons of support without the chaos? Center, a home for mentally and physically
fargo Marathon challenged children, cheer runners on.

farGO, nOrTH DakOTa May 21, 2011 next stop, beantown?

steamtown is consistently ranked
as a top race to qualify for boston.
clockwise from top left: courtesy asi/fargo marathon;

let’s look at the numbers: 20,000 registrants, 53 entertainment acts, plus 80

percent of the course is lined with screaming spectators. It all adds up to a race
with the energy, support, and atmosphere of a big-city event. But stellar organi-
zation keeps it from feeling overwhelming. The FargoDome, a 466,000-square-
foot indoor auditorium, is where the expo, pasta feed, and the start and finish
all take place. The expo is well-staffed (so lines are short) and well-signed—you’re
never wondering where to go. Plus, there are only 2,500 marathoners (everyone
photograph by Jason goulD

else races the 5-K, 10-K, half, or relay), and there’s a separate marathon start time
to reduce crowding. The loop course has a few mild hills and is a mix of residen-
tial, university, and downtown areas. Enjoy the finish-line spread: chocolate
milk, pizza, chocolate-chip-cookie dough, chips, bagels. fargomarathon.com
HeaDs Up ➔ Traffic to the start can be congested; allow 90 minutes travel time.
VeTeran Tip ➔ Book your hotel early to get one near the start; this way, you can
roll out of bed and walk there.

r u n n e r s w o r l D.co m 83
 MARATHON GUIDE 2011
LOCAL WEATHER
Classic Portland conditions (cool
and overcast) are ideal for racing.

Do you love the laid-back, Pacific Northwest vibe?

Portland Marathon
PORTLAND, OREGON October 9, 2011

portland might be the perfect first-timer event. It offers a

mostly flat course with a not-too-big but not-too-small field
(8,000), and events for other family members, in a city worth
visiting. The average race-day temp hovers around 55 degrees,
and the fairly fast course shows off the city’s waterfront and
the trendy Pearl District. The course also features 78 music
acts and 20 cheerleading groups, and it’s one of the few races
that doesn’t discourage headphones. Officials keep the course
open a full eight hours, and announcers welcome nearly ev-
eryone personally by name across the finish. Convenience is
also a plus: You can walk from a number of hotels to the start,
and the start, finish, expo, and pasta party are all within 200
yards of each other. You’ll leave Portland with some stellar
schwag, including two technical T-shirts, a necklace, and a
pot with a pine- or fir-tree seedling, which symbolizes the
race’s green commitment. portlandmarathon.org
HEADS UP ➔ The course goes over train tracks around mile 11. If
the train is on time, no problem. If it’s late, there’s a chance you’ll
wait 30 seconds. The delay will be deducted from your time.
VETERAN TIP ➔ As you cross St. Johns Bridge (shown here),

CLOCKWISE FROM TOP LEFT: PHOTOGRAPH BY HEATH KORVOLA; VICTOR SAILER/PHOTORUN (2); COURTESY BART YASSO
look to the right for a view of Mt. Hood and Mt. St. Helens.

MY FIRST TIME
Icons remember their marathon debuts
Bill Rodgers
Four-time champ of the Boston
and New York City marathons
“In Boston 1973, I thought I
was in good shape, but I didn’t
Amby Burfoot A man on a bike rode by at
know how to pace. I made
1968 Boston Marathon winner mile 23 and said, ‘These last
it to the top of Heartbreak
“Boston in 1965. At the start miles will be the longest of
Hill, then dropped out. I was
in Hopkinton light snow was your life.’ He was wrong. They
demoralized. My next race, a
melting off rooftops. When were among the happiest
friend paced me for 16 miles,
we hit Framingham, I passed because I knew I’d finish.”
a mile marker that said 19 7/8
Deena Kastor then I ran harder for the last
2004 Olympic Marathon 10. It was a more careful
miles, weird fraction, but more Kathrine Switzer bronze medalist (above) strategy. It worked; I won.”
to the point: I had never run First woman to officially enter
that far in my life. In Newton, I “Word among running circles
and run Boston was that the 2001 New York Kara Goucher
called out to spectators. ‘How
“During Boston in 1967, I City Marathon might not 2008 Olympian, placed third
far to Heartbreak Hill?’ One
grew up. I started as a take place because of at her first marathon—New
said: ‘You just went over
nervous girl, then two miles September 11. While York City in 2008 (left)
it.’ I finished euphoric.”
into the race, the director 40,000 runners awaited “I couldn’t believe how
grabbed me. I was a female the start, the national painful the last 10-K was.
Bart Yasso running his male-only anthem played. That I was looking for a place to
RW’s Chief Running race. I thought it was a bad was one of the most drop out. The crowds were
Officer (right) dream. I finished feeling like proud and patriotic deep, so there was nowhere
“In 1983, I ran the I’d left my childhood on the moments of my career. to step off. Thank good-
Prevention Marathon in streets and had become a The race was as fulfilling ness! It was my greatest
Bethlehem, Pennsylvania. woman full of resolve.” as any I’ve ever known.” physical accomplishment.”

84
 BROOKLYN HIGHS
The NYC Marathon provides
runners with a foot tour of
the city’s five boroughs.

Do you want to do a big-city race

where first-timers are celebrated?
Marine Corps Marathon
WASHINGTON, D.C. October 30, 2011

marine corps’ reputation as “The Peo-

ple’s Marathon” is spot-on, and precisely
why it’s perfect for first-timers. The race’s
CLOCKWISE FROM TOP RIGHT: ED BETZ/AP IMAGES; OFFICIAL U.S. MARINE CORPS PHOTO BY LCPL MICHAEL V. WALTERS

mission is to show recreational runners

a good time. You don’t need to qualify,
fund-raise, or enter a lottery to be among
the 30,000 runners who participate in the
country’s fourth largest marathon. A Fri-
day reception for first-timers enables run-
ners to meet people with the same an-
ticipated pace, and ask experts questions
about shoes, nutrition, and the course.
The race also boasts 30 bands and 100,000
spectators lining the mostly flat course
that passes the Jefferson and Lincoln me-
morials and the Washington Monument.
The Pentagon marks mile 24.5. Shortly
thereafter, you pass through rows of
cheering Marines before crossing the fin-
ish, where a 2nd lieutenant drapes a med-
al around your neck. marinemarathon.com
HEADS UP ➔ The race sold out in six days
last year; be online February 23 to register.
VETERAN TIP ➔ Limit your time at the
expo and take a hotel shuttle. Browsing
the 200 vendors makes for a long day
on your feet. Will this be your only marathon ever? (Yeah, right.)

PROUD TO SERVE
ING New York City Marathon
Marines work the water stations NEW YORK CITY November 6, 2011
and award finishers with medals.

if there’s a chance you’ll run only one marathon, it has to be New York.
No other city better turns a race into an event. Each year, 2 million people
and more than 130 bands line the five-borough course to support you (and
the 43,000 other runners). The festive atmosphere begins with fireworks in
Central Park the night before the race and continues at the start with Frank
Sinatra’s “Start spreading the news…” The sound of gospel takes over in
Brooklyn, then cheers from the 10-deep crowds on First Avenue, and finally
the high-fives from kids in Harlem. Indeed, runners say the enthusiastic
spectators carry them through the race—especially the final hilly miles in
Central Park. ingnycmarathon.org
HEADS UP ➔ Interested runners must enter a lottery and be selected to run.
No luck? You can gain entry through one of the race’s charity programs.

Are you ready to run your first VETERAN TIP ➔ Develop a plan of attack for water stations. Decide if you’ll go
marathon? Visit runnersworld. to the left or the right, and if you want water or sports drink. Be superspecific
com/marathonguide to find out. with your support crew as to where you’ll see them during and after the race.

R U N N E R S W O R L D.CO M 85
 YOU
Way of the
The Hanson brothers had a plan
to get me through the Chicago
Marathon. The problem?
It went against pretty much
everything I believed in
By ADAM BUCKLEY COHEN
Photographs By JOE WIGDAHL

86 JANUARY 2011
Renegades
HANSON
FOR A DAY
The author (left)
tested an elite
training plan
in Chicago.
 team Players
The author behind
Melissa White, Carol
Jefferson, Keith Hanson,
Patrick Rizzo, Kevin
Hanson (from left).

Sixteen of stillness, a Bengay-scented freeze-

frame. Then it’s all flailing arms and legs.
he’d guided the team to three state titles.
Keith, a one-time All-Big Ten runner at

miles.
I hit the first mile 20 seconds slower Michigan State, was running the stores.
than planned. Easy, Adam, easy. You have They both believed that Americans had
the whole race to make up time. forgotten a key ingredient to the success
The words keep invading my conscious- Just then, Kevin Hanson jumps out marathon runners like Frank Shorter and
ness. They shove aside any reassuring from the crowd and into the street, cup- Bill Rodgers had enjoyed.
thoughts that four months of training for ping his hands to his bearded mouth. “People had stopped doing group train-
the Chicago Marathon should have wired “Good! Good!” he screams at me. “You ing,” says Kevin. “We’d lost that team
into my brain. It’s two minutes until the look relaxed!” And then the guy from concept of ‘You make me better, and I’ll
gun—I should be thinking about how I Michigan is gone. No, I’m gone. Moving make you better.’” The brothers also saw
haven’t missed a single day of training, or forward. Wondering what the next 25 a flaw underlying the ways in which
how I just ran my fastest 5-K since col- miles hold for me. If the last 10 miles will Americans were training. “Everyone
lege. Instead, I’m obsessing over how my be a death march. And what, exactly, I wanted a regimen that would leave their
longest training run was a mere 16 miles. was thinking when I veered off the con- legs feeling fresh,” says Kevin. “They
“You ready?” asks the squat, 50-some- ventional training path and onto the wanted to know, ‘How can I get that
thing-year-old guy next to me. He’s wear- marathon road less traveled. spring in my legs?’ That was the wrong
ing a big, goofy smile. He’s probably run question. The question should be: ‘How
six 22-milers in preparation for this race. The Hanson brothers have been can I train my body so that when the fa-
I look at him and think, I haven’t the training elite runners in their renegade tigue hits me, I’m still able to respond?’”
faintest idea. I’ve been following this crazy ways for more than a decade. Back in To that end, the brothers started a team
plan cooked up by two guys from Michigan. 1999, American distance runners had hit
I’ve abandoned the core principles that have a wall. At the time, Kevin Hanson, now
guided my marathon training for the last 15 50, and his younger brother, Keith, 45, THe HanSon way
years. I’d gladly trade places with you if I owned and operated a Michigan-based
could, you grinning bastard. chain of running stores called Hansons “Let the body recover without
the mind losing confidence.”
“I guess I’ll find out soon enough,” I say. Running Shops. Kevin, a former colle-
Severe tapers can leave you flat. Cut
Race officials remove the barrier before giate distance runner at Michigan’s Oak- mileage by 20 percent two weeks
our corral, and the throng surges forward. land University, was also coaching cross- out; 40 percent one week out.
When the gun cracks, there’s a moment country for the local high school, where

88
 Way of the Renegades

for elite postcollegiate U.S. distance run- I hit the halfway point a little more
ners, now called the Hansons-Brooks Dis- THe HanSon way than a minute ahead of pace. I suck down
tance Project (sponsored by shoe and ap- “You can’t bank time.” a gel. My legs feel solid. Maybe those Han-
parel manufacturer Brooks Running). Going out too fast in the beginning sons aren’t so crazy after all. Who needs 20-
The project has guided more than 25 men means you have zero seconds to mile training runs anyway?
to qualifying times for the U.S. Olympic draw on later in the race. In fact, At mile 18, the crowds thin. I switch on
Marathon Trials, including Brian Sell, you’re investing in a crash. my iPod for some inspiration. “Life Dur-
who finished third at the 2008 Trials. In ing Wartime” by the Talking Heads hits
October, Desiree Davila was the first me like a jolt of Red Bull. I stick out my
American woman at the Chicago Mara- size the long run, he says. Twenty-plus tongue, mugging for the crowd, and my
thon in 2:26:20, finishing fourth overall. mile efforts sap most runners and com- cadence picks up once again.
The Hansons’ marathon-training phi- promise the quality of subsequent work-
losophy is simple: “Running a marathon outs. “There’s nothing magical about a To call my 1993 marathon debut
is all about pace,” says Kevin. “Our pro- long run of a certain distance,” he says. inauspicious gives it way too much cred-
gram teaches your body and mind how “The most important factor is quality to- it. Three years after concluding my col-
to run your goal pace, no matter how tal mileage, week in and week out.” It’s a legiate running career at the University
tired you are.” They’ve designed their formula, he says, that holds true for be- of Pennsylvania, I set out to run the New
training, which they’ve used with both ginners, elites, and everyone in between. York City Marathon with what I consid-
elites and midpackers, around a concept ered to be a modest goal for me—break
they call “cumulative fatigue”—high Throughout the first 10-K of the three hours. But midway through, fueled
weekly mileage volume and a steady diet marathon, I try to heed Kevin’s prime di- by rowdy Gotham crowds and blissful
of hard workouts. Those workouts, rective: Stay in control. My plan was to ignorance, I tossed that time aside for a
dubbed “Something of Substance,” or hover around 6:05 per mile. The day be- loftier target: 2:50.
SOS, include a speed or strength day run fore, he’d reminded me, “For every second Not surprisingly, the wheels fell off.
slightly faster than goal marathon pace, you’re fast on the front end, it will cost I finished in 3:20, looking more like an
a marathon-pace tempo run that gets pro- you two on the back.” But by mile seven, extra from Zombieland than an erstwhile
gressively longer, and a long run done 45 with the boisterous crowds, and endless Division I athlete.
to 60 seconds slower than goal pace. runners to pick off, I’ve dropped the pace Over the next five years, I managed to
“All successful training programs have down to five seconds per mile faster than drop my PR to 2:59, following a program
speed, tempo, and long run components,” goal pace. I’m feeling good, so I decide to that relied on grueling track sessions (13
says Kevin. “Our program differs because lock down and see what happens. one-mile repeats anyone?) and long, slow
we put equal weight on each part.” runs that reached 30 miles (no, that’s
In conventional programs, he says, not a typo). But I continued to expe-
runners often do little training at rience late-race bonks. That changed
their marathon goal pace. But in when I scrapped the über-distance
their plan, “the workouts are all cal- runs in favor of 14- to 22-mile pro-
ibrated around your marathon goal gressive efforts, where I’d start out
pace so that, come race day, you’ll be easy and eventually reach marathon
able to hit your splits in your sleep.” pace. In 2003, I finished the Chicago
Perhaps the most notable feature Marathon in 2:36.
of the plan is the absence of a sacred In the years that followed, how-
cow—the 20-plus-mile long run. For ever, the minutes began piling back
non-elite runners like me, the long on. I still ran hard, but my training
effort tops out at 16 miles. “People lacked structure—increasingly, I de-
say, ‘How can a long run be only 16 cided what to do based on how I felt.
miles?’” says Kevin. “Then they’ll fin- Still, I longed to break 2:40 one more
ish that run and say, ‘Gosh, I don’t time. At 41, I knew I couldn’t hold
think I could run another 10 miles.’” back the aging process, but if I could
And they’ll be right, he says. With recapture the focus I once had, it
the plan’s emphasis on high mileage might relight my competitive fires
and hard workouts, “you’re not run- and keep me excited about running
ning the first 16 miles of a marathon, for years. Yet, as a single dad with
you’re running the last 16. We’re du- moment of trutH
two boys and a demanding job, I no
plicating that final-miles feeling.” The author (in gray) at the start. On the plan, longer had the luxury of spending
Traditional programs overempha- he ran 70-mile weeks—with no off days. three hours on a long run (nor the

r u n n e r s w o r l d.co m 89
 rest of the day impersonating the walking Crappy indeed. As the weeks crawled a fast time
dead). The Hansons’ plan, with its abbre- by, I felt increasingly fatigued. On week- Feeling strong, the author (center)
viated long runs and structured regime, ends, the extra hour I saved with my dipped slightly below the goal race
pace set by Kevin (left, right).
drew me like a middle-aged guy to a “short” long runs was usually spent soak-
sports car. ing in the tub, lying in bed, or sprawled
on the sofa, my body laboring to recover. 10-K and tried again. My effort was
on paper, the plan appeared Despite the fatigue, my legs seemed to strong, and I felt good about my perfor-
reasonable. But in practice, it wore me out. agree with the plan. I was running 65 to mance. That is, until I spoke to Kevin.
Tuesday’s speed (or strength) session 70 miles per week—my highest mileage “Races on back-to-back days?” he said,
consisted of two three-mile intervals run since college—yet I remained injury-free. his voice rising half an octave. “If I’d been
at 5:25 to 5:40 per mile. It didn’t sound As much as I would have loved to back in the car with you, I would’ve locked the
particularly intimidating to me at first, off a little, I had no excuse. Still, my brain doors and not let you out.” He remained
longed for one, so I kept bargaining with quiet for a long moment. “But you prob-
it: Get to the end of the week, the month, ably didn’t hurt yourself.”
THe HanSon way through the tune-up races. Only 10 days remained until the race.
Those tune-ups began just over a “At this point, you’re not going to get the
“Forget about your splits
in the last 10-K.”
month before Chicago. I raced a 5-K and physiological benefit of any workout you
you should have a good idea of a 10-K on successive weekends. The ef- do until after the marathon,” said Kevin.
what you have left. Time to tap forts felt a bit flat, but when I plugged my “You can only do damage.”
the reserves for all they’re worth. times into pace charts, they offered hope “So don’t screw up all my hard work?”
for a 2:40. Fifteen days out, I raced a final “Exactly.”
10-K to shore up my confidence. But Oh, but I craved a final 20-miler. Give
but my Monday night dreams came to be when I accidentally veered off course at me one hard 20-mile effort, and I pretty
haunted by visions of the impending mile four and trashed my time, my fragile much know within a couple of minutes
lung-searing visit to the high-school runner’s ego began to crumble. Was I re- what to expect when I cross the finish
track. Thursday required an ever-length- ally in shape to run 26.2 miles? I had to line. Instead, I was basing my finish on
ening tempo session, which taught my know. The next morning I found another 5-K and 10-K races—little more than spit-
legs, lungs, and mind what my marathon ting distance when it comes to a mara-
pace felt like. Sundays were for long runs. true believer thon. All I had was a logbook full of work-
Okay, not the talismanic 20-miler, but All doubt in the plan and its creators outs. And a guru telling me to trust him.
even a “mere” 16 miles at a 6:45 to 7:00 vanished at the finish line. I wanted to. I just didn’t know if I could.
clip takes its toll, especially on tired legs.
I sandwiched these sessions between In Chinatown, at mile 22, my
four weekly “recovery” runs of six to 10 body begins to betray me.
miles. The Hansons’ program for begin- My legs seize up like drying concrete.
ning and advanced marathoners is essen- Each stride becomes a struggle. My
tially the same, except experienced run- thoughts start to shift to a familiar place:
ners can add mileage (but not intensity) Oh, no, here comes the bonk.
on recovery days and trade the rest day Instead, I force myself to think about
for another day of easy running. As a vet- my training, my pace runs. These are the
eran of 40 marathons, I chose zero rest miles I’ve been training for. This is why I
days. Building mileage volume is key, endured all those long runs on tired legs.
says Keith. “Sometimes running when I can do this. Manage the pain.
you’re tired isn’t a bad thing. Once your Just after mile 23, I turn into a head-
body adapts, there’s a callusing benefit. wind that feels like a cyclone. My pace
You just have to get through a period of has fallen by 20 seconds per mile to about
feeling pretty crappy in all your runs.” 6:20. I will myself up Michigan Avenue,

90
 Way of the Renegades

one quad-searing step after another. I do

The Hansons’
my best to tune out the increasing num-
ber of runners passing me.
I look at my watch every two minutes.
Every minute. Every 30 seconds. I imag-
ine I’m losing time in chunks, but my Less-Is-More Plan
brain can’t compute splits. There are Speed, strength, and tempo sessions—combined with shorter
glimmering distortions at the corners of
long runs—will help marathoners of all abilities run a better race
my vision. This is bad. The last time I saw
those was during the Las Vegas Marathon
WEEK MoN TuE WED THu FRI SAT SuN
14 years ago. Vomiting followed.
Hang on, hang on. 1 0-4 miles Speed Off 3-6 0-6 3-6 4-8
At mile 26, I lurch up “Mount Roos-
evelt,” the highest elevation point, rising 2 0-6 Speed Off 3-6 3-6 3-6 4-8

24 feet. It feels like 2,400. The course 3 0-6 Speed Off MP 6 4-7 4-6 5-10
turns, and I see the finish chute. Some
guy in those weird arm warmers blows 4 0-6 Speed Off MP 6 3-6 5-8 5-8

by and rouses me from my mobile coma. 5 0-6 Speed Off MP 6 5-7 4-6 6-12
I muster up a stiff-legged sprint and edge
past a runner in a white tank top, and just 6 4-6 Speed Off MP 5-7 4-6 8-10 8
nip another. I lunge at the finish line. 7 4-6 Speed Off MP 5-7 4-7 6-8 10-14
I look down at my watch: 2:38:49.
Someone wraps me in Mylar; someone 8 6 Speed Off MP 5-7 5-6 6-10 10
else hands me a bottle of water. I try to
9 5-6 Speed Off MP 8 6-7 5-8 15
open it, but my fingers—blanched white
by the cold—glide uselessly over the 10 6-7 Speed Off MP 8 5-6 8-10 10
ridged side of the cap. A volunteer sees
my conundrum and cracks the seal for
11 5-8 Strength Off MP 8 6-7 8 16

me. As I drink, thoughts begin to flow 12 5-6 Strength Off MP 9 5-6 8-10 10
back into my head—one in particular.
Ten years earlier, on this same week- 13 7-8 Strength Off MP 9 6-7 6-8 16

end, I’d run the Portland Marathon. I’d 14 5-6 Strength Off MP 9 5-6 8-10 10
been ecstatic with my time—2:39:52. To-
day, I ran a full minute faster—and fin- 15 7-8 Strength Off MP 10 6-7 6-8 16
ished as the seventh overall master. I feel 16 5-6 Strength Off MP 10 5-6 8-10 10
like Ponce de Leon. I look for Kevin and
Keith, but they aren’t around. Probably 17 7-8 Strength Off MP 10 6-7 6-8 8
attending to their elite athletes. No mat-
18 5-6 5 Off 6 5-6 3 Race!
ter. I want to tell everyone—the guy who
checks me out of my hotel, the cabbie
Key MIle rangeS Beginners—aim for the low end or take a day off.
who takes me to the airport, the flight at-
advanced runners—run the high end. Speed a total of three miles of inter-
tendant who gives me an extra bag of vals at 10-K race pace. Interval length may vary, but don’t exceed 1600 meters.
pretzels: “I’m faster at 41 than I was at 31.” Examples include: 6 x 800 meters; 3 x 1600 meters; and a “ladder” of 400,
Instead, I content myself with a round of 800, 1200, 1200, 800, 400 meters. jog 400 meters between intervals.
celebratory calls, texts, and e-mails to STrengTH a total of six miles of intervals at 10 seconds per mile faster
family and friends. For the rest of the day, than marathon goal pace. Intervals should be 1600 meters or longer. Examples
the grin never leaves my face. That night, include: 2 x 3 miles (one-mile recovery jog); 3 x 2 miles (800-meter recovery
jog); and 6 x 1600 meters (800-meter recovery jog). off dayS If desired,
I fall asleep repeating my time to myself.
advanced runners can add mileage on these days. Mp run at marathon
“Great job!” Kevin tells me the next day. goal pace. long runS run at 45 to 60 seconds per mile slower than
“You bought into the system, and it paid marathon goal pace. Tune-up raCeS If desired, in weeks 1 through 10,
off.” I confess to him that I’d had my run a 5-K or 10-K on Saturday. Simply substitute that week’s Tuesday speed
doubts about the whole 16-mile long-run workout with Saturday’s mileage. Do the same if running a 10-K in weeks 11
thing. He laughs. “Well,” he says, “I hope to 14, or you can run a half-marathon on Saturday (at goal marathon pace).
you’re a convert now.” Substitute that week’s Thursday marathon-pace run for Saturday’s mileage.
I am. Sometimes, less really is more.
r

vE
si
u
cl
Ex

RecoRd focus
Zamperini training before
the war, on target to break
the four-minute mile.
 The Great
Zamperini
Before he became the
hero of Unbroken, the
sensational new World
War II survival epic,
louie Zamperini
was one of the great
middle-distance runners
of his time. In this
excerpt from the book, n the 1920s, the most notorious juvenile
the author of Seabiscuit delinquent in Torrance, California, was a
captures Zamperini’s brawler, prankster, thief, and runaway
glorious charge to the named Louie Zamperini. But Louie’s older
brother, Pete, saw something else in Louie:
1936 Berlin Olympics
extraordinary running talent. In 1932,
when Louie was 15, Pete used his influence,
and some strong-arming, to get Louie onto a track. With Pete as his coach, riding a bicycle behind him
and swatting him with a stick as he trained, Louie became the fastest high-school miler in history. He
hoped to make the 1936 Berlin Olympics in the 1500 meters, but as a teenager in an event dominated
by men in their mid- to late 20s, he wasn’t yet fast enough. Pete encouraged Louie to try 5000 meters,
a distance at which Louie had never even trained. With just two weeks of preparation, Louie ran in
an elite 5000-meter race against 26-year-old Norman Bright, America’s second-fastest 5000-meter
man. Badly impeded in the homestretch, Louie lost to Bright by a glimmer. After two more impressive
5000-meter performances, Louie was invited to the Olympic Trials in New York City.
gutter credt tktk

BY laura HillEnBrand

r u n n e r s w o r l d.co m 93
O
n the night of July 3, 1936, the residents everyone else, Louie was daunted by Lash, but the first three
of Torrance gathered to see Louie off to New runners would go to Berlin, and he believed he could be among
York. They presented him with a wallet bulg- them. “If I have any strength left from the heat,” he wrote to Pete,
ing with traveling money, a train ticket, new “I’ll beat Bright and give Lash the scare of his life.”
clothes, a shaving kit, and a suitcase embla- On the night before the race, Louie lay sleepless in his swel-
zoned with the words TORRANCE TORNADO. tering hotel room. He was thinking about all the people who
Fearing that the suitcase made him look brash, Louie carried it would be disappointed if he failed.
out of view and covered the nickname with adhesive tape, then The next morning, Louie and Bright left the hotel together.
boarded his train. According to his diary, he spent the journey The Trials were to be held at a new stadium on Randall’s Island,
introducing himself to every pretty girl he saw, including a total in the confluence of the East and Harlem rivers. It was a hair
of five between Chicago and Ohio. short of 90 in the city, but when they got off the ferry, they found
When the train doors slid open in New York, Louie felt as if the stadium much hotter, probably far over 100 degrees. All over
he were walking into an inferno. It was the hottest summer on the track, athletes were keeling over and being carted off to hos-
record in America, and New York was one of the hardest-hit cit- pitals. Louie sat waiting for his race, baking under a scalding sun

previous spread: bettmann/corbis; this page (left to right): courtesy louis zamperini; bettmann/corbis; opposite page (bottom): courtesy louis zamperini
ies. In 1936, air-conditioning was a rarity, found only in a few that, he said, “made a wreck of me.”
theaters and department stores, so escape was nearly impossible. At last, they were told to line up. The gun cracked, the men
That week, which included the hottest three-day period in the rushed forward, and the race was on. Lash bounded to the lead,
nation’s history, the heat would kill 3,000 Americans. In Man- with Bright in close pursuit. Louie dropped back, and the field
hattan, where it would reach 106 degrees, 40 people would die. settled in for the grind.
Louie and Norman Bright split the cost of a room at the Lin- On the other side of the continent, a throng of Torrancers
coln Hotel. Like all of the athletes, in spite of the heat, they had crouched around the radio in the Zamperinis’ house. They were
to train. Sweating profusely day and night, training in the sun, in agonies. The start time for Louie’s race had passed, but the
unable to sleep in stifling hotel rooms and YMCAs, lacking any radio announcer was lingering on the swimming trials. Pete was
appetite, virtually every athlete lost a huge amount of weight. so frustrated that he considered putting his foot through the ra-
By one estimate, no athlete dropped less than 10 pounds. One dio. At last, the announcer listed the positions of the 5000-meter
was so desperate for relief that he moved into an air-conditioned runners, but didn’t mention Louie. Unable to bear the tension,
theater, buying tickets to movies and sleeping through every Louie’s mother, Louise, fled to the kitchen, out of earshot.
showing. Louie was as miserable as everyone else. Chronically The runners pushed through laps seven, eight, nine. Lash and
dehydrated, he drank as much as he could; after an 880-meter Bright led the field. Louie hovered in the middle of the pack,
run in 106-degree heat, he downed eight orangeades and a quart waiting to make his move. The heat was suffocating. One runner
of beer. Each night, taking advantage of the cooler air, he walked dropped, and the others had to hurdle him. Another went down,
six miles. His weight fell precipitously. and they jumped him, too. Louie could feel his feet cooking; the
The prerace newspaper coverage riled him. Don Lash, Indiana spikes on his shoes were conducting heat up from the track. Nor-
University’s legendary record-smashing machine, was consid- man Bright’s feet were burning badly. In terrible pain, he took a
ered unbeatable, having just taken the NCAA 5000-meter title staggering step off the track, twisted his ankle, then lurched
for the third time, set a world record at two miles and an Amer- back on. The stumble seemed to finish him. He lost touch with
ican record at 10,000 meters, and repeatedly thumped Bright, Lash. When Louie and the rest of the pack came up to him, he
once by 150 yards. Bright was pegged for second, a series of oth- had no resistance to offer. Still he ran on, the skin beginning to
er athletes for third through fifth. Louie wasn’t mentioned. Like peel off the bottoms of his feet. (continued on page 97)

GRoominG a winneR
With help from Pete (below in white), Zamperini
won the 1933 UCLA cross-country two-mile race
by more than a quarter mile (left).
 ETERNAL FLAME
Zamperini has carried the
Olympic torch five times,
even once in Japan. Below:
Running for war bonds.

I can run fine. Just not far.

On the track at the University
of Southern California last
year, this girl said, “I’m the
sprinter.” I said, “I’ll race you
10 yards, but I want a five-
yard handicap.” She said
okay. I beat her.

Twice a year I talk to all

the athletes at USC. When-
ever I go on the track, they
all gather around and we
talk about the old days.

I tell them: Focus on

coming in first. No matter
what you’re doing, even on
the freeway, you want to be
a winner, right? Everybody
wants to be a winner.

The most important

thing for a great athlete today
is being a real role model. Kids
get very emotional about their
heroes. Look at all the heroes
that have let them down.

You’ve got to realize,

when I was a kid I was
nothing. I formed a gang and
started stealing. With run-

Life According to Louie

ning, I got my first taste of
accomplishment. Boy, that
felt good. I became a fanatic.
I didn’t eat pie or milkshakes.
Zamperini on running, survival, and his Seabiscuit strategy
I slept outside a lot, in my
ne day in 1997, while researching her first sleeping bag in the backyard.
book, Seabiscuit, Laura Hillenbrand was reading a Life magazine once did a
feature story on dogs from
clip from a 1938 California newspaper when she
the turn of the century. Boy,
noticed an item about a young running sensation
they were really dogs! In
named Louie Zamperini. Over time, she noticed more stories those days, dogs lived outside.
about him, first about his running career and then his war- Today they live inside—and
time odyssey: the crash of his B24 into the Pacific, floating at people are kissing them! It’s
sea for 47 days, and more than two years of torture as a POW pathetic what we’ve done to
in Japanese labor camps. Someday, she thought, I’m going to the animal. Dogs should be
look into this guy. Today, Louie Zamperini is 93—and going on outside in the fresh air.
immortal. He still hikes. Still flies planes. Still spends two
As a kid, I often had my .22.
hours a day trimming bushes and wielding a chainsaw We shot a lot of jackrabbits
through the tree limbs of his one-acre yard in the Hollywood and cottontails on the run. In
Hills. As he revealed in a recent interview, he’s even got a the military, a sergeant said,
Seabiscuit story of his own to tell. —Christine Fennessy “Your first shooting and

p h oto g r a p h b y To m f o w Lks r u n n e r s w o r l d.co m 95

 you made expert—how run To glory
come?” I said, “The target Zamperini, a troubled child in California (left), was a bombardier
isn’t moving!” in World War II (bottom) when his plane was shot down. Both he
and his love of running survived (middle, at the 1984 Olympics).
The horse is the most
beautiful animal on the planet. and have the memory of that it. He’s 88, and his wife is
In my day, Seabiscuit was place in my mind. afraid he’ll have a heart
such a favorite they’d stop attack. So I fly in the backseat
the track meet while everyone Carrying the Olympic and if he has a heart attack, I
listened to the radio broadcast to discipline. It’s not just torch in Japan in 1998, all can take over. We do rolls and
over the loudspeaker. After it running and training; it’s these little kids were cheering loops. It’s an acrobatic plane.
was through, I’d run my race proper diet and the right me on, asking for autographs.
the same way Seabiscuit had attitude. But besides that, I It was great. I just couldn’t The greatest generation
run his—if he ran slow, then took a lot of survival training. believe it. The love these was hardy because we were
sped up at the end, I did that. people offered me made me all in the same boat. Everyone
If he ran close to the front, I People say, on the raft, forget about the labor camp. pitched in and helped out.
would, too. you must have hallucinated. I told them, “When I leave You don’t see that today.
tomorrow, I will look back.”
Pain is that last quarter of
Even at my age, I’m trying a mile. You feel it, but when
to improve. Never give up, no you’re through racing, your
matter what. Even if you get whole body just feels elated.
last place—finish. So the pain is worth it.

I ran Mt. Hollywood, When I carried the torch

when I was 65, in eight in Joetsu, Japan, the mayor
minutes, 28 seconds. I held asked, “Did anything good
the record for about six years come out of you being a
until some high school miler POW?” I said, “Yeah, it
beat it by about 10 seconds. prepared me for 55 years
of married life.” I was going
I was qualified in 83 to say I developed a high
professions: ski and scuba tolerance for pain, but I didn’t
instructor, lifeguard, cowboy. want to hurt their feelings.
I had another secret. My Baloney. We were sharper I quit going to movies 40 So I said the next worst thing.
biology teacher told me when after 47 days than the day years ago so I could do
you breathe carbon dioxide on we started because our minds everything. Boy, I wouldn’t I still got pain. But I
a plant, it throws off oxygen. were empty of all the wars trade that for anything. shouldn’t be alive. I have
So before the race I would lie and worldly contamination; wonderful friends, a great
on the infield grass on my face we had clean minds to fill I fly a T34. That’s a World family, and the pain doesn’t
to breathe in extra oxygen. with good thoughts. Every War II trainer. My buddy has bother me. I just accept it.
day we’d exercise our minds.
I could have broken the
four-minute mile before Did I think about all the
Bannister. I was ready. At the races? Sure I did.
national finals in 1938, my
time was 4:08. I knew I could If you lied in an interroga-
do it. I never had another tion, you were finished. We
chance because of the war. were skeletons who couldn’t
stand up, couldn’t walk, had
People say, “Hey, did you to be carried. Yet we defeated
get the gold?” I say, no, I got six Japanese naval officers
the lead. That shuts them up. trained in interrogation.

All the things I learned After the war, when we

from running apply to any pulled out of that slave labor
survival situation. You learn camp, I had to close my eyes.
to be 100-percent obedient I couldn’t bear to look back

For the full interview, photos, and a talk with Laura

Hillenbrand, go to runnersworld.com/zamperini. For
more info on Unbroken, go to unbroken-book.com.

96
 PHOTO FINISH
OPPOSITE PAGE: COURTESY LOUIS ZAMPERINI (3); THIS PAGE (TOP TO BOTTOM): COURTESY LOUIS ZAMPERINI; COURTESY OF THE TORRANCE HISTORICAL SOCIETY-ZAMPERINI COLLECTION/JUSTIN OFFICER; COURTESY LOUIS ZAMPERINI

Qualifying for the 1936 Olympics

in a duel with Don Lash (right).
Zamperini’s Berlin race
number and badge (below).

As the runners entered the final lap,

Lash gave himself a breather, drop-
ping just behind his Indiana team-
mate, Tom Deckard. Well behind him,
Louie was ready to move. Angling into
the backstretch, he accelerated. Lash’s
back drew closer, and then it was just
a yard or two ahead. Looking
at the bobbing head of the
mighty Don Lash, Louie felt
intimidated. For several
strides, he hesitated. Then he
saw the last curve ahead, and
the sight slapped him awake.
He opened up as fast as he could go.
Banking around the turn, Louie drew on july 24, 1936, the luxury steamship Man-
alongside Lash just as Lash shifted right hattan arrived in Hamburg, Germany, bearing
to pass Deckard. Louie was carried three- America’s Olympic team. Having gorged himself
wide, losing ground. Leaving Deckard on the ship’s endless buffets, Louie had gained 12
behind, Louie and Lash ran side by side pounds on the nine-day voyage, and did not expect
into the homestretch. With 100 yards to to medal in Berlin. But it was not the weight he’d put
go, Louie held a slight lead. Lash, fight- on or the fitness he’d lost during the idle days at sea
ing furiously, stuck with him. Neither that daunted him; rather, it was the Finnish team he
man had any more speed to give. Louie would be up against. Finland had long dominated
could see that he was maybe a hand’s the 5000 meters, winning gold in four of the five pre-
width ahead, and he wouldn’t let it go. vious Olympics. Zamperini would be competing
With heads thrown back, legs pump- against Lauri Lehtinen, the 1932 champion, and his
ing out of sync, Louie and Lash drove equally swift teammates, Gunnar Höckert and Ilmari
for the tape. With just a few yards re- Salminen. When Louie saw the Finns training, one
maining, Lash began inching up, draw- reporter noted, “his eyes bulged.”

O
ing even. The two runners, legs rubbery
with exhaustion, flung themselves past the judges in a finish so n august 4, three 5000-meter qualifying
close, Louie later said, “you couldn’t put a hair between us.” heats were run. Louie drew the third, deepest
The announcer’s voice echoed across the living room in Tor- heat, facing Lehtinen. The top five in each
rance. Zamperini, he said, had won. heat would make the final. In the first, Lash
Standing in the kitchen, Louise heard the crowd in the next ran third. In the second, Tom Deckard, the
room suddenly shout. Outside, car horns honked, the front door other American, failed to qualify. Louie
swung open, and neighbors gushed into the house. As a crush of slogged through heat three, feeling fat and leaden-legged. He
hysterical Torrancers celebrated around her, Louise wept happy barely caught fifth place at the line. He was, he wrote in his di-
tears. Louie’s father, Anthony, popped the cork on a bottle of wine ary, “tired as hell.” He had three days to prepare for the final.
and began filling glasses and singing out toasts, smiling, said one While he was waiting, an envelope arrived from Pete. Inside
reveler, like a “jackass eating cactus.” A moment later, Louie’s were two playing cards, an ace and a joker. On the joker Pete had
voice came over the airwaves, calling a greeting to Torrance. written, “Which are you going to be, the joker, which is another
But the announcer was mistaken. The judges ruled that it was word for horse’s ass, or the TOPS: Ace of spades. The best in the
Lash, not Zamperini, who had won. Deckard had hung on for bunch. The highest in the deck. Take your choice!” On the ace
third. Later, the judges would review films and photos of the he had written, “Let’s see you storm through as the best in the
race and determine that Lash and Louie had tied for the victory. deck. If the joker does not appeal to you, throw it away and keep
Louie Zamperini was on his way to Germany to compete in the this for good luck. Pete.”
Olympics in an event that he had only contested four times. He On August 7, Louie lay facedown in the infield of the Olympic
was the youngest distance runner to ever make the team. stadium, readying himself for the (continued on page 115)

R U N N E R S W O R L D.CO M 97
 CROSS COUNTRY
Dressing appropriately
for a winter run can mean
more than layering up.

Comfort Zones
What to wear when it’s cold out—no matter where you live
BY LISA JHUNG

W
inter running conditions are drastically ing properly for your environment, wherever that
different across the country. The light- may be, can make the difference between running
weight vest you’d wear on a run in San comfortably and clenching your teeth through every
Diego won’t cut it in blustery Chicago, and the insu- mile. The following outfits combine the best fabrics,
lated tights that keep you warm in snowy Colorado cuts, and layering combos for winter conditions com-
will just soak up rain in a Seattle downpour. Dress- monly faced by runners from coast to coast.

P H OTO G R A P H S B Y C H R I S S E M B R OT M A P BY FA I YAZ J A FR I R U N N E R S W O R L D.CO M 99

 NORTHEAST
CONDITIONS Bone-chilling
downpours, occasional sleet,
and plenty of snow.

1
1 NIKE DRI-FIT WOOL RUNNING
SHIRT ($75) The wool in this cozy top
comfortably insulates your arms and
torso, while the blend of polyester fibers
1 helps wick sweat from your skin so you 3
2
stay dry. nikerunning.com
2 THE NORTH FACE APEX
CLIMATEBLOCK FULL ZIP JACKET 2
($170) This water-repellent soft-shell is
almost as stretchy and thin as a running
shirt. Yet it still provides outstanding
protection from nasty, cold weather.
thenorthface.com
3 SAUCONY PROTECTION GLOVE
($40) Think of these gloves as personal
hand cozies that stand up to wind, snow,
and sleet. saucony.com
4 ASICS THERMOPOLIS LT PANTS
($70) The supersoft fabric of these
loose-fitting pants warmly wraps your
legs without smothering them. And the
pants still manage to breathe well once
you’re moving. asics.com
3
4

MIDWEST
CONDITIONS Brutal winds,
severe ice storms, blizzards,
and plunging mercury.
4
1 ASICS THERMOPOLIS LT HOODIE
($68) This über-cozy hoodie boasts a
high collar, extra-long sleeves, and thumb 5
holes to provide as much coverage as
possible. asics.com
2 NEW BALANCE NBX WIND-
BLOCKER JACKET ($130) Fleece-lined
and wind-blocking, this soft-shell keeps
out wet winter weather. newbalance.com
3 BROOKS ADAPT GLOVE ($30)
Lightweight gloves double as wind-
blocking mittens when you need extra
warmth. brooksrunning.com
4 BROOKS ESSENTIAL RUN WIND
PANTS ($60) These polyester pants
shake off a downpour and save you from
the bone-chilling gusts of frigid runs.
brooksrunning.com
5 BROOKS INFINITI TIGHTS ($60)
Along with being snug and warm, these
tights are enhanced with hidden pockets
and reflective stripes. brooksrunning.com

100
 1 PACIFIC NORTHWEST
CONDITIONS Cool temps
and frequent rainfall that
1
doesn’t ever seem to end.

1 PEARL IZUMI BARRIER LIGHT

RUN CAP ($25) The durable nylon of
this lightweight cap guards the top of your
head from the elements without trapping 2
2
heat inside. pearlizumi.com 3
2 BROOKS HVAC SYNERGY LS ½ ZIP
($65) Embedded with silver fibers to
3 neutralize bacteria, this shirt shields
you from a light drizzle and smells clean
through tough, wet workouts.
1
brooksrunning.com
3 CRAFT PERFORMANCE WEATHER
JACKET ($150) With this seam-sealed,
waterproof jacket, you can stay dry in
a torrential downpour. And it breathes
enough to keep sweat from getting
trapped inside and making you feel
cold and clammy. craftsports.us
4 SUGOI RSR TIGHTS ($85)
The slim-fitting cut and quick-drying
material in these tights mean they won’t
sag, chafe, or weigh you down when
they’re wet. sugoi.com

ROCKY MOUNTAINS
CONDITIONS It can range
from single-digits and dry to
30 degrees and a snowstorm.

4
1 ASICS STRIPED BEANIE AND
GLOVES ($25) The matching hat and 4
gloves in this set are made of knit acrylic
with a wicking polyester liner, so they
STYLIST: ANNIE CHERVIN EDWARDS; HAIR+MAKEUP: JENNIFER CAMPAIN

won’t trap sweat inside. asics.com

2 MOVING COMFORT BALANCE LONG
SLEEVE ($60) The seamless body of this
supersoft top cuts down on chafing, while
the high-collar zip neck and extra-long
sleeves with thumb holes lock out cold air.
movingcomfort.com
3 THE NORTH FACE ANIMAGI JACKET
($149) The Animagi’s insulated chest and
back combine with stretchy sleeves to keep
your body warm and your arms unrestrict-
ed without leading to overheating.
thenorthface.com
4 PEARL IZUMI FLY EVO TIGHTS ($110)
These tights use a soft-shell material on
the front of the thighs to block oncoming
wind and cold. And breathable fleece in the
back warms you up. pearlizumi.com
 1 SOUTHWEST
cONdiTiONS Desert dry and
crisp climes that only rarely 1
have a cold bite to them.

1 heaDsWeats go hat ($22) Made

of quick-drying CoolMax polyester, this 2
2 lightweight hat blocks the piercing winter
sun from your eyes and doesn’t weigh
you down. headsweats.com
2 brooks esseNtial ruN
vest ($55) Covering up your
core means comfort without
overheating. This vest has a back
vent for breathability and is treated
with a water-repellent coating to shed
3 rain. brooksrunning.com
3 saucoNy epic loNg-sleeve ($38)
This top is made of a light, wicking fabric
with UV 50+ sunblock built in, so the shirt 3
is just right for both clear days and drizzly
slogs. saucony.com
4 saucoNy ruN lux ii shorts
($38) The longer cut provides just
enough coverage for temps in the 50s.
The stretch-woven fabric is lightweight,
durable, and made from 86 percent
recycled fibers. saucony.com
4

SOUTHEAST
cONdiTiONS it gets neither
too cold nor snowy, but there
are lots of ferocious storms.

1 brooks iNFiNiti heaDbaND ($14) 4

When it’s not frigid out, all you need is a
lightweight, superwicking headband to
keep your ears toasty. brooksrunning.com
2 NeW balaNce emissive loNg-
sleeve ($48) This slim-fitting top layers
well or can be worn alone. It’s made of
polyester with silver fibers built in to com-
bat odor from repeated rainy runs. The
longer cut ensures that cold stays out and
warmth stays in. newbalance.com
3 sugoi versa jacket ($120) Con-
structed from a water-resistant, stretch-
woven fabric, this jacket can handle
anything from an ice storm to a light drizzle.
On dry days when you need just a vest,
you can pull the sleeves off—they’re
attached via magnets. sugoi.com
4 zoot pulse capris ($65) The
below-the-knee cut of these slim-fitting,
spandex-and-polyester capris is ideal for
40- to 60-degree weather. zootsports.com

102
 ADVERTISEMENT

CATCHING UP WITH MEB

MEB KEFLEZIGHI, 2009 ING NEW YORK CITY MARATHON CHAMPION

Q&A
HOW DID YOU GET INTO RUNNING? has made running with music better than ever, giving
WHAT WAS THE FIRST RACE YOU EVER RAN? me energy to train hard and maintain focus. A wireless
I first discovered my talent for running in the 7th grade MP3 player that is water-resistant and wire-free makes
during a mile run in my physical education class. My first for a perfect running mate in every kind of training.
race was the Arturo Barrios 5-K in Chula Vista, as an
8th-grader. The following fall, I joined the San Diego High WHAT TYPE OF MUSIC DO YOU USUALLY LISTEN
School cross-country team with two of my older brothers. TO WHEN YOU’RE TRAINING?
Usually I go for up-tempo and fast-paced songs while
WHAT DOES IT FEEL LIKE TO WIN A MARATHON? training—one of my favorite songs to run to is “Lose
TAKE US THROUGH THOSE FEW MINUTES AFTER Yourself” by Eminem, and I also like to mix in Eritrean
YOUR VICTORY LAST YEAR IN NYC. music from my native country on my Sony W-Series
Winning the 2009 ING New York City Marathon was the Walkman music player.

RUN FREE
thrill of a lifetime. There is no feeling like it—to finish first
in the biggest marathon in the world, and against one of LASTLY, WHEN YOU’RE NOT RUNNING 100+
the best fields ever assembled—it was amazing. Through MILES A WEEK, WHAT DO YOU DO FOR FUN?
the help of so many people, I was able to overcome a I’m a pretty low-key guy. I like to spend as much time
severe injury and win a race many others thought I could as possible with my family, especially my wife and The new W-Series Walkman MP3
no longer win. Thank you again to all of my supporters. three daughters. I love having traditional Eritrean Player is the ultimate on-the-go
coffee with my mom whenever I have time. This way to listen to music, with no
WHAT ARE YOUR THOUGHTS ON THE RELATIONSHIP experience is as much about the company as it is
BETWEEN RUNNING AND MUSIC? the coffee. It may be a surprise to some, but I love to
wires to slow you down.
Running is a fun and healthy form of exercise and good dance...but you can read more about that in my new
music is a natural companion. The Sony W-Series Walkman book Run To Overcome.
This one-piece music player’s
unique spiral form comfortably
floats on the back of your neck,
allowing you to be hands-free,
cord-free and without distraction
whether you’re at the gym or
outdoors working out. The built-in,
sound-isolating, 13.5mm EX
headphones can be adjusted
for fit with three included pairs
of earbuds.

AVAILABLE AT

SONY.COM/AUDIO BESTBUY.COM/WALKMAN
 Ideal condItIons
Racers run through Bermuda’s palm
tree–lined neighborhoods and along
the island’s south and north shores.

clockwise from left: mark tatem/the royal gazette (2);

Bermuda Run
basking in the warmth of a typically
balmy Bermudian day (temperatures in
January average 69ºF).
The course was two loops of a 13.1-
Participate in one or all three of the races at this mile circuit that began in the capital city
great escape-from-winter event By LauRa yasso of Hamilton. We ran through neighbor-
Patrice malloy/marathontours

hoods lined with colorful, pastel cottages.

With no fresh groundwater on the island,

I
don’t do winter very well. I’m a 30-degree days last January, my husband their white limestone roofs are grooved
California girl, and while I love the (yes, Bart Yasso, RW’s Chief Running Of- to collect rainwater that gets filtered and
first snowfall of the season, I’ll jump ficer) and I skipped the country to get a directed to underground reservoirs.
at any opportunity to get away. So when jump on winter training. By the time we Everything was neat and lush. With
everyone in our home state of Pennsylva- were lined up at the start of the Bermuda only one vehicle allowed per household
nia shivered through the doldrums of International Marathon, or BIM, we were (and no rental cars—tourists must walk

104
 or take cabs, buses, or scooters), the air
smelled of the ocean. Semitropical vege-
ELITE SPEAK
tation highlighted everything: The city of If you’re racing indoors
Hamilton, cottages, public gardens, and this winter, consider
roadsides were draped in the pink, yellow, these tips from the pros
and purple hues of oleander, hibiscus,
and bougainvillea bushes and covered in SARA HALL
Runner-up in the
squat, cascading sago palms, Bay Grape
1500 meters at the
trees, and royal poincianas (imagine big, 2010 Millrose Games
fiery red poinsettia trees). PASTEL RUN
in New York City,
The course continued along the fa- The Bermuda International Marathon starts
on the physical
in the colorful capital city of Hamilton.
mous pink sandy beaches on Bermuda’s demands:
south shore, past Harrington Sound—the The turns are
large, inland body of water on the north- felt more like a long (if beautiful) training a change for the
CLOCKWISE FROM BOTTOM LEFT: COURTESY WALT DISNEY WORLD MARATHON; MARK TATEM/THE ROYAL GAZETTE; VICTOR SAILER/PHOTORUN (2); IMAGE OF SPORT/NEWSCOM

body, so ease into

east end of the island—through the sea- run than a competitive race. But the soli-
indoor running. Change
side settlement of Flatt’s Village, then tude wasn’t enough to bring me down; I directions during the
traveled down a long stretch of road that was in a real-life Shangri-la getting a kill- warmup and cooldown
borders Bermuda’s north shore. We went er workout, free from cold and snow. Plus, to balance out the stress
up a few rollers that took us along rocky there was a lively postrace party in my the track puts on your
cliffs that offered stunning views of the near future. I planned to kick back and legs. If I find tightness,
ocean below. Friendly locals—exhibiting enjoy a Dark ’n’ Stormy (Bermuda’s signa- I [use] a softball to
a unique Bermudian blend of English ture drink: dark rum and ginger beer), live loosen the area.”
courteousness and island laid-backness— music, and time with new friends.
lined the roads, calling out: “Well done… About a mile from the finish, I was run- BERNARD LAGAT
keep on running!” ning alone when a little girl reached out Winner of the
3000 meters at the
After the first loop, the half-marathon- from the roadside and, with a shy smile,
2010 World Indoor
ers peeled off and we marathoners contin- handed me a giant, pink hibiscus flower. Track and Field
ued on. My legs were tired. The BIM is I thanked her and stuck it in my head- Championships
part of the Bermuda Triangle Challenge, band. Despite being solo, I was pushing in Doha, Qatar,
a series of races over three days: Friday is hard for the finish and thinking, As pretty on the vibe:
a mile run, Saturday is a 10-K, and Sunday as this race is, it still hurts all the same. But The fans—you
is a choice between a half or full mara- soon after crossing the line, beauty once feel like they’re
touching you, they’re
thon. I was now on my third race in three again trumped the pain. It was the middle
so close. When I was [at
days—a pretty hard-core way to kick-start of winter, yet I was sweating under a the 2010 Reebok Boston
my training (after the 10-K, I had to make warm sun—far away from treadmills, Indoor Games], I could
lots of trips to the hotel ice machine). The gloves, and black ice. hear, ‘USA! USA!’ It
event draws about 1,300 runners, with During a visit to Bermuda in 1910, helps me a lot to hear
100 doing the full challenge. I had met Mark Twain wrote: “You go to heaven if the fans yell and cheer.”
many of my fellow racers as they, too, rev- you want to, I’d druther stay here.” After
eled in the sun in the pool and gardens of experiencing the great escape of the BIM, SARAH BOWMAN
our waterfront hotel. I’d add: “You suffer winter if you want to, Winner of the mile
The real challenge of the race, however, I’d druther run a marathon here.” run (in a meet record
was running a second loop with just 100 of 4:29.72) at the
RUN IT: January 16
2009 NCAA Indoor
other runners. At times it was lonely and bermudaraceweekend.com
Track and Field
Championships in
College Station, Texas,

BEST SCHWAG
on the strategy:
You have to figure
out before the race
Awards Worth Bonking For where to kick it into gear.
IT’S MAGIC Run the Walt Disney World Marathon in There are more turns,
Orlando and have a fantasy recovery. Finishers of the so it’s easier to do stuff
January 9 event receive complimentary admission you might regret later,
to any of the four Walt Disney World Resort theme like running in lane three
parks the following day. disneyworldmarathon.com for a couple turns.”
—SARAH EBERSPACHER

R U N N E R S W O R L D.CO M 105
RACE SPOTLIGHT
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FOR A DVE RTI S I N G RATE S CONTACT MICHAEL AUSTRY AT 214.252.9971

 RACE SPOTLIGHT
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FOR A DVE RTI S I N G RATE S CONTACT MICHAEL AUSTRY AT 214.252.9971

RACE SPOTLIGHT
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FOR A DVE RTI SI N G RATE S CONTACT MICHAEL AUSTRY AT 214.252.9971

 ADVERTISING SECTION

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111
RACING AHEAD ADVERTISING SECTION

NORTH ATLANTIC FEB 5-6, 2011 – Melbourne & Beaches Music MAR 6, 2011 – Vera Bradley Presents The
Marathon Weekend, Marathon, Half Marathon, Seaside School Half Marathon & 5K Run
MAR 27, 2011 – Ocean Drive Marathon, 8K & 5K Seaside, FL
10M & 5K Melbourne, FL Contact: Lisa Porter, P.O. Box 4825,
Cape May, NJ Contact: Mitch Varnes, P.O. Box 33100, Seaside, FL 32459.
Contact: ODRC Inc., P.O. Box 1245, Indialantic, FL 32903. (850) 231-6190
Southeastern, PA 19399. (321) 759-7200 [email protected]
(609) 523-0880 www.seasideschoolhalfmarathon.com
[email protected]
[email protected] www.themelbournemarathon.com MAR 19-20, 2011 – Yuengling Shamrock
www.odmarathon.org Fun Warm Winter Run On Florida’s Space Coast. Marathon, Half Marathon, 8K & 1M
Virginia Beach, VA
APR 2, 2011 – 13.1® New York Half Marathon FEB 6, 2011 – Dade City Half Marathon Contact: Amy Frostick, 2865 Lynnhaven Drive C-5,
& 5K Presented by Pasco County, 5K & Fun Run Virginia Beach, VA 23451.
New York, NY Dade City, FL (757) 412-1056
Contact: US Road Sports & Entertainment, Contact: Reinke Sports Group, USRA Half Marathon [email protected]
P.O. Box 784, Hoboken, NJ 07030. Series, 1531 Dale Ave., Winter Park, FL 32789. www.shamrockmarathon.com
[email protected] (407) 599-0568 MAR 20, 2011 – Publix Georgia Marathon &
www.131newyork.com [email protected] Half Marathon
www.dadecityhalf.com Atlanta, GA
APR 10, 2011 – Butler County Half Marathon,
5K & Fun Run FEB 6, 2011 – 37th Annual Tallahassee Contact: US Road Sports & Entertainment,
Marathon & Half Marathon 528 Plasters Ave. NE, Atlanta, GA 30324.
Butler County, PA (404) 832-0716
Contact: Reinke Sports Group, USRA Half Marathon Tallahassee, FL [email protected]
Series, 1531 Dale Ave., Winter Park, FL 32789. Contact: Jay Silvanima, 527 E. Call St., www.georgiamarathon.com
(407) 599-0568 Tallahassee, FL 32301.
[email protected] (850) 264-0739 MAR 20, 2011 – Quintiles Wrightsville
[email protected] Beach Marathon Presented by Landfall Realty,
www.butlerhalf.com Marathon & Half Marathon
www.tallahasseemarathon.com
MAY 20-21, 2011 – New Balance Reach The Wrightsville Beach, NC
Beach Relay: Wachusett to Westport; 200M Relay FEB 12, 2011 – Hilton Head Half Marathon, Contact: Tom Clifford
Mt. Wachusett, Princeton, MA 10K & 5K (910) 297-4973
Hilton Head Island, SC [email protected]
Contact: John Dionne, P.O. Box 12, www.wrightsvillebeachmarathon.com
Woodville, MA 01784. Contact: Bear Foot Sports, 20 Towne Dr., PMB #200,
Bluffton, SC 29910. The Scenic Race that Sets the Pace
[email protected]
www.rtbrelay.com (843) 757-8520 MAR 27, 2011 – Lexington Half Marathon, 5K
[email protected] & Fun Run
MAY 29, 2011 – KeyBank Vermont City www.bearfootsports.com Lexington, KY
Marathon & Marathon Relays (2 person & FEB 12, 2011 – Virginia Is For Lovers 14K & Contact: Reinke Sports Group, USRA Half Marathon
3-5 person) 1.4M Series, 1531 Dale Ave., Winter Park, FL 32789.
Burlington, VT Virginia Beach, VA (407) 599-0568
Contact: RunVermont Staff, 1 Main Street, Suite 304, [email protected]
Contact: Amy Frostick, 2865 Lynnhaven Drive C-5, www.lexingtonhm.com
Burlington, VT 05401. Virginia Beach, VA 23451.
(802) 863-8412 (757) 412-1056 APR 2, 2011 – Dothan Half Marathon, 5K &
[email protected] [email protected] Fun Run
www.vermontcitymarathon.org www.vifl14k.com Dothan, AL
8000 Runner Limit, Beautiful Course, Great Crowd Contact: Reinke Sports Group, USRA Half Marathon
Support. FEB 26-27, 2011 – Publix Super Markets Series, 1531 Dale Ave., Winter Park, FL 32789.
Gasparilla Distance Classic Race Weekend (407) 599-0568
SEPT 16, 2011 – Reach The Beach Relay, 26th - 15K & 5K [email protected]
200M Running Relay 27th - Half Marathon, 5+3K (8K) www.usrahm.com
Cannon Mtn - Franconia, NH Tampa, FL APR 2, 2011 – Ukrop’s Monument Avenue 10K
Contact: John, P.O. Box 12, Woodville, MA 01784. Contact: Susan Harmeling, P.O. Box 1881, & 1M Kids Run
(508) 881-4505 Tampa, FL 33601. Richmond, VA
[email protected] (813) 254-7866 Contact: Sports Backers, 100 Avenue of Champions,
www.rtbrelay.com [email protected] Richmond, VA 23230.
www.tampabayrun.com (804) 285-9495
SOUTH ATLANTIC Flat, Fast, Runner & Family Friendly. The Best Of [email protected]
Runner Amenities. Beautiful Waterfront Courses www.sportsbackers.org
JAN 16, 2011 – Naples Daily News Half With A Distance For Everyone! APR 3, 2011 – Covenant Health Knoxville
Marathon Marathon, Half Marathon, Relay & 5K
Naples, FL MAR 5, 2011 – Columbia Half Marathon, 5K & Knoxville, TN
Contact: Gulf Coast Runners, P.O. Box 8636, Fun Run
Columbia, SC Contact: Jason Altman, P.O. Box 32035,
Naples, FL 34101. Knoxville, TN 37930.
(239) 262-5653 Contact: Reinke Sports Group, USRA Half Marathon (865) 684-4294
[email protected] Series, 1531 Dale Ave., Winter Park, FL 32789. [email protected]
www.napleshalfmarathon.net (407) 599-0568 www.knoxvillemarathon.com
Check Website For Information And Registration! [email protected]
www.columbiahalf.com APR 9, 2011 – Ninth Annual Charlottesville
JAN 23, 2011 – Palm Coast Half Marathon, Marathon, Half Marathon, 8K & Kid’s Marathon
5K & Fun Run
MAR 5, 2011 – SNICKERS® MARATHON® Charlottesville, VA
Palm Coast, FL
ENERGY BAR Marathon & Half Marathon Contact: Gill - Race Director, 110 Old Preston Ave.,
Albany, GA Charlottesville, VA 22902.
Contact: Reinke Sports Group, USRA Half Marathon Contact: Lisa Riddle, 112 North Front St., (434) 293-7115
Series, 1531 Dale Ave., Winter Park, FL 32789. Albany, GA 31701. [email protected]
(407) 599-0568 (229) 317-4760 www.charlottesvillemarathon.com
[email protected] [email protected] “One of the Best Marathons in the USA” -
www.palmcoasthalf.com www.albanymarathon.com Runner’s World Magazine.
FEB 5, 2011 – Critz Tybee Run, Half Marathon MAR 6, 2011 – 13.1® Miami Half Marathon & APR 15-16, 2011 – Palmetto Half Marathon,
& 5K Youth Half Marathon, 5K, 1M Road & Kids Fun
5K Run
Tybee Island, GA Miami, FL Columbia, SC
Contact: Robert Espinoza, 3405 Waters Ave., Contact: US Road Sports & Entertainment, Contact: Anna Schrall, 6515 N. Trenholm Rd.,
Savannah, GA 31404. P.O. Box 56-1081, Miami, FL 33256. Columbia, SC 29206.
(912) 355-3527 (305) 278-8668 (803) 206-3123
[email protected] [email protected] [email protected]
www.critztybeerun.com 131miami.com www.palmettohalfmarathon.com

112 FOR ADVERT I S I NG RAT ES C ON TACT JACKIE CAIL LOUET AT 214.252.9971

 ADVERTISING SECTION

APR 16, 2011 – Macon Half Marathon, 5K & MAY 13-15, 2011 – Cellcom Green Bay MAR 27, 2011 – Rock ‘n’ Roll Dallas Half
Fun Run Marathon, Half Marathon, Marathon Relay, Marathon
Macon, GA 2.62M Mini-Marathon & WPS Kids’ 1K Power Run Dallas, TX
Contact: Reinke Sports Group, USRA Half Marathon Green Bay, WI Contact: Competitor Group, 9477 Waples St.,
Series, 1531 Dale Ave., Winter Park, FL 32789. Contact: Sean Ryan, 1173 Lombardi Access Rd., Suite 150, San Diego, CA 92121.
(407) 599-0568 Green Bay, WI 54304. (800) 311-1255
[email protected] (920) 432-6272 [email protected]
www.usrahm.com [email protected] www.runrocknroll.com
www.cellcomgreenbaymarathon.com
APR 30, 2011 – Greenwood Half Marathon, APR 10, 2011 – Hogeye Marathon & Relays,
5K & Fun Run Run Through Lambeau Marathon, Half Marathon &
Greenwood, SC MAY 15, 2011 – Rite Aid Cleveland Marathon, 4-Person Marathon Relay
Contact: Reinke Sports Group, USRA Half Marathon Half Marathon & 10K Fayetteville, AR
Series, 1531 Dale Ave., Winter Park, FL 32789. Cleveland, OH Contact: Tabby Holmes, P.O. Box 8012,
(407) 599-0568 Contact: Ralph Staph, 29525 Chagrin Blvd., #215, Fayetteville, AR 72703.
[email protected] Pepper Pike, OH 44122. (479) 445-9251
www.usrahm.com (800) 467-3826 [email protected]
APR 30, 2011 – Kentucky Derby Festival [email protected] www.hogeyemarathon.com
Marathon & miniMarathon www.clevelandmarathon.com APR 10, 2011 – The Big D Texas Marathon,
Louisville, KY MAY 21, 2011 – Scheels Fargo Marathon, Half Marathon & 5K
Contact: Race Director, 1001 S. Third St., Half Marathon, Relays, 10K & 5K Dallas, TX
Louisville, KY 40203. Fargo, ND Contact: Lewis A. George, P.O. Box 852856,
(800) 928-FEST Contact: Mark Knutson, P.O. Box 2623, Richardson, TX 75085.
[email protected] Fargo, ND 58108. (972) 235-2513
www.derbyfestivalmarathon.com (888) run-fargo [email protected]
MAY 15, 2011 – Wilderness at the Smokies [email protected] www.texasmarathon.com
www.fargomarathon.com
Half Marathon, 5K & Fun Run
Run Fast, Run Friendly & Rock Fargo in 2011! MOUNTAIN PACIFIC
Sevierville, TN
Contact: Reinke Sports Group, USRA Half Marathon SEPT 17, 2011 – Air Force Marathon JAN 16, 2011 – 13.1® Los Angeles Half
Series, 1531 Dale Ave., Winter Park, FL 32789. Presenting Sponsors: Northrop Grumman, USAA Marathon & 5K
(407) 599-0568 & Boeing, Marathon, Half Marathon, 10K & 5K Los Angeles, CA
[email protected] Wright Patterson AFB, Dayton, OH Contact: US Road Sports & Entertainment,
www.smokieshalf.com Contact: USAF Marathon, 88 ABW/CVM, 5030 P.O. Box 792373, New Orleans, LA 70179.
JUNE 4, 2011 – Virginia Wine Country Half Patterson Parkway, WPAFB, OH 45433. (888) 457-1115
(800) 467-1823 [email protected]
Marathon www.131losangeles.com
Loudoun County, VA [email protected]
Contact: Destination Races, 1224 Sperring Rd., www.usafmarathon.com JAN 23, 2011 – Maui OceanFront Marathon,
Sonoma, CA 95476. Marathon Walk, Half Marathon, 15K & 5K
(707) 933-1769 SOUTH CENTRAL Wailea-Lahaina, Maui, HI
[email protected] JAN 30, 2011 – 3M Half Marathon & Relay Contact: Les Wright, 2480 S. Kihei Rd., Kihei,
www.run4virginiawine.com Austin, TX Maui, HI 96753.
Contact: Race Director, 6801 River Place Blvd. (530) 559-2261
NORTH CENTRAL 130-5N-07, Austin, TX 78726. [email protected]
(512) 984-7223 www.mauioceanfrontmarathon.com
APR 30, 2011 – Christie Clinic Illinois
Marathon, Half Marathon, Relay, 10K & 5K [email protected] FEB 13, 2011 – Palm Springs Half Marathon,
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 THE GrEaT ZamPErini Louie wanted to go with them, but his body ing head of the pomaded competitor, who
Continued from page 97 felt sodden. As the clumps of men stretched was many runners ahead. He began a dra-
and thinned into a long, broken thread, Lou- matic acceleration. Around the turn and
5000-meter final. One hundred thousand ie sank through the field, to 12th. Only three down the backstretch, Louie kicked, his legs
spectators ringed the track. Louie was terri- stragglers trailed him. reaching and pushing, his cleats biting the
fied. He pressed his face to the grass, inhaling Ahead, the Finns scuffed and sidled into track, his speed dazzling. One by one, run-
deeply, trying to settle his quivering nerves. Lash, roughing him up. Lash held his ners came up ahead and faded away behind.
When the time came, he rose, walked to the ground. But on the eighth lap, Salminen “All I had,” Louie would say, “I gave it.”
starting line, bowed forward, and waited. His cocked his elbow and rammed it into Lash’s As Louie flew around the last bend, Höck-
paper number, 751, flapped against his chest. chest. Lash folded abruptly, in evident pain. ert had already won, with Lehtinen behind
At the sound of the gun, Louie’s body, elec- The Finns bounded away. They entered the him. Louie wasn’t watching them. He was
tric with nervous energy, wanted to bolt, but 11th lap in a tight knot, looking to sweep the chasing the glossy head, still distant. He
Louie made a conscious effort to relax, medals. Then, for an instant, they strayed too heard a gathering roar and realized that the
knowing how far he had to go. As the run- close to each other. Salminen’s leg clipped crowd had caught sight of his rally and was
ners surged forward, he kept his stride short, that of Höckert. As Höckert stumbled, Sal- shouting him on. Even Adolf Hitler, who had
letting the pacesetters untangle. Lash minen fell heavily to the track. He rose, been contorting himself in concert with the
emerged with the lead, a troika of Finns just dazed, and resumed running. His race, like athletes, was watching him. Louie ran on,
behind him. Louie floated left and settled Lash’s, was lost. Pete’s words beating in his head, his whole
into the second tier of runners. Louie saw none of it. He passed the de- body burning. The shining hair was far away,
The laps wound by. Lash kept leading, the flated Lash, but it meant little to him. He was then nearer. Then it was so close that Louie
Finns on his heels. Louie pushed along in the tired. The Finns were small and distant, again smelled the pomade. With the last of
second group. He began breathing in a sick- much too far away to catch. He found him- his strength, Louie threw himself over the
ening odor. He looked around and realized self thinking of Pete, and of something that line. He had made up 50 yards in the last lap
that it was coming from a runner ahead of he had said as they had sat on their bed years and beaten his personal best time by more
him, his hair a slick of reeking pomade. Feel- earlier: A lifetime of glory is worth a mo- than eight seconds. His final time, 14:46.8,
ing a swell of nausea, Louie slowed and slid ment of pain. Louie thought: Let go. was by far the fastest 5000 run by any Amer-
out a bit, and the stench dissipated. Lash and Nearing the finish line for the penulti- ican in 1936, almost 12 seconds faster than
the Finns were slipping out of reach, and mate time, Louie fixed his eyes on the gleam- Lash’s best for the (continued on page 119)

The event-filled weekend began at the connect with the buddies they’ve trained with
McCormick Place Convention Center, where runners virtually on runnersworld.com.
picked up their race numbers before heading over to Throughout the expo, runners lined up for a
the RunneR’s WoRld booth to chat with editors, enter chance to meet Chief Running Officer Bart Yasso,
giveaways, and snack on some great samples. as he signed copies of his book My Life on the Run,
Runners enjoyed munching on complimentary and Editor-at-Large Amby Burfoot, signing The
Planters NUT•rition and EverNutrition bar samples, RunneR’s WoRld Complete Book of Running.
and tried their luck at winning a CamelBak hydration RunneR’s WoRld Challengers received an
prize package for two. On Saturday, runners also had exclusive VIP experience to start off their Chicago
the opportunity to score a free pair of PowerSox by Marathon weekend, and the chance to meet and
Bart Yasso and the RW editors lead an easy three-mile run along the
filling out a quick Moretz sock survey. run with some of running’s most notable icons.
lakefront to help RW Challengers shake out their muscles and burn off
nervous energy.
The booth was abuzz all weekend as runners, On Sunday, Yasso led an easy three-mile
friends, family members, and RW Challengers Shakeout Run along the lakefront, where all
stopped by for autographs, books, magazines, Challengers received complimentary goody bags
MY KiND Of TOWN... training plans, or just to say hello and get some from Saucony. Editors Burfoot, Brian Sabin, Jen
More than 38,000 runners took on the Windy City last-minute words of encouragement before the big Van Allen, and Peter Vigneron were also on hand
at the 33rd Bank of America Chicago Marathon on day. Chicago Marathoners Eric Martin, Pam and Tony to offer racing tips and ease last-minute jitters.
October 10, and RunneR’s WoRld was there every DiGaetano, Tom Osterbuhr, and other friends from For more photos, coverage, and stories from
step of the way. the RunneR’s WoRld Loop met up at the booth to Chicago, visit runnersworld.com/Chicago.

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292_Runners_World:cho-pat 12/1/09 9:28 AM Page 1

The GreaT Zamperini

Continued from page 115

year. He had just missed seventh place.

1-800-221-1601
As Louie bent, gasping, over his spent legs,
www.cho-pat.com
he marveled at the kick that he had forced
from his body. It had felt very, very fast. Two
Shin Splint coaches hurried up, gaping at their stopwatch-
Compression Sleeve es, on which they had clocked his final lap.
A unique approach to Both watches showed precisely the same time.
help alleviate the pain In distance running in the 1930s, it was ex-
and soreness caused ceptionally rare for a man to run a last lap in
by shin splits. Sm - XL one minute. This held even in the compara-
tively short hop of a mile: In the three fastest
ITB Strap miles ever run, the winner’s final lap had been
clocked at 61.2, 58.9, and 59.1 seconds, respec-
Helps to ease the pain
tively. No lap in those three historic perfor-
and discomfort caused by
mances had been faster than 58.9. In the 5000,
Iliotibial Band Syndrome.
XS - XL well over three miles, turning a final lap in less
than 70 seconds was a monumental feat. In his
record-breaking 1932 Olympic 5000, Lehtinen
Dual Action Knee Strap had spun his final lap in 69.2 seconds.
Patented strap gives an Louie had run his last lap in 56 seconds.
added level of support -

A
which helps stabilize and fter cleaning himself up, Louie
strengthen the joint. Sm - XL climbed into the stands. Nearby, Hit-
ler sat in his box, among his entou-
rage. Someone pointed out a cadaverous man
near Hitler and told Louie that it was Joseph
Goebbels, Hitler’s minister of propaganda.
Louie had never heard of him. Pulling out his
camera, he carried it to Goebbels and asked
him if he’d snap a picture of the führer. Goeb-
bels asked him his name and event, then took
the camera, moved away, snapped a photo,
spoke with Hitler, returned, and told Louie
that the führer wanted to see him.
Louie was led into the führer’s section. Hit-
ler bent from his box, smiled, and offered his
hand. Louie, standing below, had to reach far
up. Their fingers barely touched. Hitler spoke
in German. An interpreter translated.
“Ah, you’re the boy with the fast finish.”

Excerpted from Unbroken, by Laura Hillen-

brand. Copyright 2010 by Laura Hillenbrand.
Published by arrangement with Random House,
an imprint of the Random House Publishing
Group, a division of Random House, Inc.

r unner’s World (ISSN 0897-1706) IS PUBLISHED MONTHLY

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 Elisabeth Tim [husband and ex-NFL
quarterback Tim Hasselbeck]
My pre-kid pace? Let’s
not even go there. After Taylor

Hasselbeck
told me early on that I needed was born [in 2007] I ran a 5-K
to take a day off and recoup. in 21:49. Now, if I’m doing a
That reset button is impor- six-mile run, I like to keep a
tant—your body needs it. 7:30 to eight-minute pace.
Cohost, The View, 33, New York City
Interview by reBecca rOThBauM For me, running well also I ran Boston as a bandit
Photograph by MIchaeL LavIne means fueling up right. I’m in 1999. Tim’s dad got me a
a celiac, so it wasn’t until I Kenyan team outfit to wear,
cut all gluten from my diet in so everyone yelled, “Go Kenya!
My dad was my first I used to run six miles a 2002 that my energy soared. Go!” I paced someone and we
running partner. I was in junior day, no matter what. Now I finished well over four hours.
high. He’d go out every day, mix it up. Some days I go long; If I had it my way, I’d run in
in the morning or as soon as others I do three to five miles the morning. That’s not easy I love wearing skorts.
he got us home from school. or four sets of quarters. This with three kids. Often I’ll wear There’s a draping that occurs
When I was old enough to has helped me get faster and my running clothes to work, in the back, so you get a bit
keep up, I joined him out there. allowed me to run injury-free. do The View, and run home. of tush camouflage and look
adorable at the same time
you’re passing someone.

Lately we’ve seen running

shoes getting deconstructed in
order to let your foot do what
it does naturally. I’m currently
designing a line of workout
apparel and footwear, and I’m
hoping to bring out a shoe
with this kind of natural feel.

It takes almost as long

to get the kids in the jogger
as it does to go for the run.
Then it’s: “Mommy, can I have
a snack?” Stop, get a snack.
Or, “The sun’s in my eyes.
I just dropped my binky.” At
any moment it can go south.

I push the double-jogger

with one hand. I go pump,
pump, pump, then switch
hands. It’s heavy. Those
things are close to 60 pounds
on their own, and then you get
a couple of kids in there. Still,
I love passing people. Love it!

On any given day your run

can mean something different
to you. It’s great to focus on
why you’re out there, but it’s
also okay to run for no reason
and just because you love it.

120
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