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RUNNERSWORLD.COMWORLD’S LEADING RUNNING MAGAZINE
JANUARY 2011
FIRST-TIMER FAVORITES + LESS-IS-MORE TRAINING PLAN
Are You Falling Into Fat Traps?
10 Fixes for Common Nutrition Mistakes
The Race That Changed RunningRITZ VS. WEBB VS. HALLWHY THE BATTLE STILL MATTERS
REST MORE,RUN FASTER
(P. 35)
Get Over It!Mental Tricks To Push Past
The Pain
RW EXCLUSIVE
The Great Zamperini
A Running Legend’s
Incredible Life
By Laura Hillenbrand
BEGINNERSLearn to Love The Treadmill
New Year,New You
Lose WeightTrain SmarterGet Stronger Stay Motivated
52 Ways To
0111_COVR_fin.indd 1 11/10/10 12:49 PM
Neither mini nor van.
1 EPA estimate (FWD). 2 MSRP. Tax, title, license, dealer fees and optional equipment extra. The Best Buy Seal is a registered trademark of Consumers Digest Communications, LLC, used under license. Chevrolet and Traverse are registered trademarks and Chevy is a trademark of General Motors. ©2010 General Motors. Buckle up, America!
2011 LTZ as shown, with 7-passenger seating, $38,7502
Presenting the Chevy Traverse. The 8-passenger crossover designed for
families and made for you. The interior amenities lavish the driver in comfort,
yet it has 30% more cargo space than a Honda Pilot. The Traverse also offers
a remarkable 24 MPG highway.1 It was even named a Consumers Digest “Best
Buy” three years in a row. Everyone deserves a family car that isn’t a minivan.
Starting at $29,999.2 Find out more at chevy.com.
©2010 Garmin Ltd. or its subsidiariesNASDAQ GRMN
enhanced touch bezel
PHOTOGRAPH BY JASON GO U LD
FEATURESJanuary2011
FAST FINISHIn 2010, half of Steamtown Marathon finishers broke four hours. See page 83.
58 THE TURNING POINTA decade ago, Alan Webb, Ryan Hall, and Dathan Ritzenhein met in a high-school race—and began an American distance-running revival.By Amby Burfoot
Runner’s World Exclusive92 THE GREAT ZAMPERINI
In the 1930s, Louie Zamperini was getting ready to break the four-minute mile when WWII broke out. Excerpted from the new best-seller Unbroken.By Laura Hillenbrand
68 EXTREME MAKEOVER: RUNNING EDITIONHere’s how to transform your training, nutrition, motivation, and gear in 2011—and enjoy life-changing results along the way. By John Hanc
Marathon Guide 201178 A FIRST TO REMEMBER
You’re finally ready to make your 26.2-mile debut. The question is, where? These 10 races offer first-timers unforgettable experiences.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
YOU
0111_TOC_fin.indd 5 11/9/10 6:00 PM
departMents
12 raVe run16 editor’s letter16 ContriButors18 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 besT31 tHe WarMup Illuminating ways
to stay safe sans sunlight.
35 training Expand your training plan to recover better and run stronger.
44 fuel Break bad nutrition habits. PLus: Eat and drink healthy in 2011.
48 Mind + BodY How to survive the early pitfalls of running.
coLumns52 tHe neWBie CHroniCles A visit to
a college track puts pride on the line. By Marc Parent
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.
120 i’M a runner Elisabeth Hasselbeck, cohost of The View.Interview by Rebecca Rothbaum
P. 78
P. 38
On Our cOverWith her collegiate career over, Brie felnaGle, 24, a University of North Carolina distance medley relay champion, wants to make an Olympic team someday. But until then, Felnagle, who lives in Washington state, will con-tinue with her high-mile-age runs and work on her speed and core strength. “To be competitive at the next level,” she says, “you really have to step it up.”
pHotograpHed exclusively for RunnER’s WoRLD by eMBrY ruCker in Los Angeles
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0111_TOC_fin.indd 6 11/9/10 2:19 PM11092010142006
Editor-in-chiEf david willey
dEPUtY Editor john atwoodExEcUtivE Editors charles butler, tish hamilton
Editor at largE amby burfootManaging Editor christian evans gartley
sEnior Editors sean downey, christine fennessy, Katrin mcdonald neitz, joanna sayago golub
assistant Managing Editor lindsay shafercoPY Editor chris m. junior
assistant Editor lori adamsEditorial intErn sarah eberspacher
ART + PHOTOGRAPHYdEsign dirEctor Kory Kennedy
Photo Editor andrea mauriodEPUtY art dirEctor marc Kauffman
assistant art dirEctor christine snedecorassociatE Photo Editor nicK galac
assistant Photo Editor Kathleen huffProdUction coordinator carly migliori
OnLineExEcUtivE Editor marK remy
UsEr ExPEriEncE architEct Kevin KnabewEb ProdUcErs jeff dengate, demian faunt
sEnior MUltiMEdia Editor brian d. sabinassociatE MUltiMEdia Editors susan rinKunas,
peter vigneron
bRAnd deveLOPmenTbrand Editor warren greene
sPEcial ProjEcts Editor jennifer van allenbrand dEvEloPMEnt intErn amanda marchetti
wRiTeRs AT LARGejohn brant, benjamin h. cheever, sara corbett, steve friedman, cynthia gorney, Kenny moore,
stephen rodricK, robert sullivan
cOnTRibuTinG ediTORsliz applegate, christie aschwanden, Kristin armstrong, marc bloom, sarah lorge butler, adam bucKley cohen,
bob cooper, ed eyestone, martyn shorten (shoe lab), peter gambaccini, jeff galloway, michelle hamilton,
john hanc, hal higdon, lisa jhung, don Kardong, dave Kuehls, dimity mcdowell, marc parent, peter sagal, sarah bowen shea
AdvisORY bOARdpam anderson; dan barber; marK bittman;
walter m. bortz, m.d.; richard t. braver, d.p.m.; jeffrey l. brown, psy.d.; budd coates;
david costill, ph.d.; jacK daniels, ph.d.; randy eichner, m.d.; michael fredericson, m.d.;
Kate hays, ph.d.; leah Kangas, l.m.p.; niKKi Kimball, m.s.p.t.; daniel j. pereles, m.d.;
stephen m. pribut, d.p.m.; sage rountree, ph.d.; joan samuelson; warren a. scott, m.d.;
franK shorter; mona shangold, m.d.; paul d. thompson, m.d.; clint verran, p.t.;
patricia wells; jim & phil wharton
ROdALe sPORTs + FiTness GROuPsEnior vicE PrEsidEnt, rEtail salEs rich alleger
vicE PrEsidEnt, financE, advErtising, brand sitEs, and cUstoM PUblishing ray jobst
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ROdALe inTeRnATiOnALvicE PrEsidEnt, financE, intErnational robert novicK
Editorial dirEctor, intErnational john villesEnior ProdUction ManagEr darleen malKames
dirEctor of intErnational salEs & MarkEting lucio grimaldidirEctor of bUsinEss dEvEloPMEnt Kevin labonge
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AdveRTisinGadvErtising dirEctor paul collins [email protected] YORk 733 third avenue, 10th floor, new York, nY 10017-3204 Phone: 212-808-1474nEw York advErtising ManagEr charlotte sibbing [email protected] England advErtising ManagEr amy vorland tota [email protected] rEPrEsEntativE jason [email protected] advErtising dirEctor christine a. sadlier [email protected] salEs rEPrEsEntativE brendan donoghueonlinE salEs PlannEr Kathryn southardMarkEting ManagEr donatella zamoraassociatE MarkEting ManagEr sarah springbornsalEs assistants brianne bradley and matthew giannetti
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12 month 201012
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runnersworld.com 13runnersworld.com 13
Location Big Cottonwood Canyon, Salt Lake City, UtahPHotoGRaPH BY Erik IsaksonRunneR Quinn Kyler
tHe exPeRience Nestled in the Wasatch Mountains 25 miles east of Salt Lake City, Big Cottonwood Canyon offers a winter escape for exploring runners. Thick fir trees surround the access roads that cut through the 15-mile-long canyon, making for, as Kyler says, “a totally different running experience. It’s just you and nature.” for directions and resource informa-tion, Visit RunneRswoRLd.com/RaveRun. for raVe run images, Visit RunneRswoRLd.com/waLLPaPeR.
Rave Run
0111_RAVE_fin.indd 13 11/5/10 3:29 PM11052010153033
Mirinda Carfrae 2010 Ironman World Champion
in the Kwicky with Blade-Light technology.
i run in k•swissMirinda’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
Jonathan BartlettBartlett approached his illustrations for “The Turning Point” (page 58)—Amby Burfoot’s look at a seminal cross-country meet—as though he were watching the action with “an all-seeing camera. Perspective is a powerful storytelling element.”
editor’s letter
T his time of year is a starting line of sorts, when we look for-ward, make new plans, and set new goals. Our “New Year, New You” package (page 68) will get you headed in a positive direc-tion, but in this issue we also take a look back. First to 2000,
when Ryan Hall, Dathan Ritzenhein, and Alan Webb squared off for the first time, in the Foot Locker Championships. All three went on to run
Back to the Races
david willeyeditor-in-chief
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story that is equally triumphant, and that story is Hillenbrand’s own. Stricken since the late ’80s with terrible illnesses— severe vertigo and chronic fatigue syn-drome—she researched and wrote both of her books almost entirely from home; often she was bedridden for months. Which is why I did not hear another word about the book for quite some time: It took her seven years to write Unbroken.
So it’s no surprise that Hillenbrand is drawn to extraordinary athletic accom-plishment. “I’m a big sports fan,” she told Senior Editor Christine Fennessy last fall. “Some of it is that I’m disabled, and I like to live through my subjects. What better subject than one who has these magnifi-cent physical capabilities?”
Zamperini also gave Hillenbrand a new appreciation for elite track performances. “Now,” she says, “when I’m watching the 5000 and I see how quickly someone is running the last lap, I have it in context.”
Unfortunately for Hillenbrand, her ill-nesses are unresolved. “I had a massive 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-roads. I admire and respect her as an au-thor as much as I do them as runners. Here’s hoping her Zamperini-like perse-verance enables her to recover fully, and soon. We need her at the top of her game.
in the Olympics and set American re-cords. Currently, they are all at career crossroads, switching coaches (Ritz and Webb to Alberto Salazar) and struggling to fulfill their immense promise. But as teenagers on a hot day in Orlando, all that was a long way off. The race was the be-ginning of a new era, and Editor at Large Amby Burfoot has re-created it blow-by-blow in “The Turning Point” (page 58).
We look back even further at another promising young runner’s epic races in “The Great Zamperini” (page 92), a story I’ve been eager to publish since I arrived at Runner’s World in 2003. Back then, I got looped into an e-mail exchange between two editors raving that Laura Hillen-brand, whose phenomenal best-seller
Seabiscuit had set the sportswriting bar at a new height, would do her next book on another track athlete—a two-legged one. His name was Louie Zamperini, a Seabis-cuit-era superstar on the verge of break-ing the four-minute mile when World War II intervened. Assigned to an Army Air Force crew in the Pacific, Louie sur-vived not just a bomber crash but 47 days adrift at sea, multiple shark attacks (he fought them off with his fists), and two years in Japanese slave labor camps. In Laura’s hands, Louie’s wild story (includ-ing a 1936 Olympic encounter with Hit-ler) has become Unbroken: A World War II Story of Survival, Resilience, and Redemp-tion, which we’ve excerpted in this issue.
But there’s another dimension to this
adam Buckley cohenCohen had his doubts with the less-is-more train- ing plan taught by Kevin and Keith Hanson and which he writes about in “Way of the Renegades” (page 86). “But looking at my race result,” he says, “I’m glad I didn’t deviate from it.”
Let me also recommend this month’s re-release of Long Distance: Testing the Limits of Body and Spirit in a Year of Living Strenuously, by Bill McKibben. A decade ago, the author took a year to train as a competitive athlete; at the same time, his dad was diagnosed with a brain tumor. The result is this moving meditation on the meaning of endurance.
Enduring Qualities
0111_EDCONT_fin.indd 16 11/8/10 12:59 PM11082010130013
Running commentaRy
who will benefit from a gradual transition to more “natural” run-ning. There are others, however, who will like-ly keep injuries to a minimum with stability and motion-control shoes. Supportive heel counters, soles that flex at the forefoot, and a
slightly elevated heel may help those with less-than-perfect biomechanics.—Jay Kerner, D.P.M. Rockville Centre, New York
Race ReadyI enjoyed “The Racer’s Field Manual” (No-vember) with one exception. The “Navi-gate the Aid Station” section includes this sentence: “A short ‘thanks’ to the volun-teer isn’t required, but it’s a nice touch.” Talk about an understatement. While we celebrate at the finish by picking up our
Thank you for the inspir-ing article about Bart’s journey to Comrades. I was on the World Vision team with Bart for this race. The knowledge he shares with runners like myself is amazing. I will remember most Bart’s compassion, in particu-lar for the most vulner-able people we saw while in South Africa. Bart is without a doubt one of the classi-est runners ever to walk the earth.—Travis BlanTon, Tallahassee, Florida
a NatuRal SelectioNWhile “Is Less More?” (November) dis-cussed resonance frequencies and shoes designed to protect women from injury during specific parts of the menstrual cycle, little attention was paid to inherent differences in biomechanics. There are some runners with “good” biomechanics
StaRt heRecalling all beginneRs New to running? Have a ton of questions, but aren’t sure where to begin? Before you run a single step, check out our Beginners page at runnersworld.com/beginners.
time to tRaiN heRe’s the planWhether your goal is to finish your first 5-K or break 3:00 in the marathon, a Runner’s World training plan will get you to the starting line ready to run your best. Pick your plan at runnersworld.com/trainingplans. Newly added: “Yoga for Runners” programs, designed by yoga instructor, RRCA-certified coach, and Body Shop contributor Sage Rountree.
Now oN RuNNeRswoRld.com
SPring in hiS StePBart Yasso running South Africa’s 56-mile Comrades Marathon in May.
Greetings from the real world. What kind of job do you have where you don’t even
have to leave for work until 8:30 a.m. (‘Perfect Timing’)? Do you have any openings?”
Rant of the Month
—KaTie HelMs, Fayetteville, Arkansas
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online pollDo you eat anything before an early morning run?
Always 33 %Usually 20 %Rarely 21 %Never 27 %
Based on 5,352 respondents to an RW survey
eNduRaNce JuNkieI loved the “bare-it-all” attitude in “The Race of His Life” (November). Bart Yasso’s perseverance through a difficult adoles-cence, addiction, and illness has inspired me to reach for new goals. His story shows that anything is possible. In spite of all he’s been through, he motivates others. Kudos to Steve Friedman for cap-turing the essence of this man’s life.—renee Giannos, Lake Zurich, Illinois
video Spotlight gone in 60 secondsAt the Chicago Marathon, it took nearly 35 minutes for all 38,000 runners to cross the start. See a high-speed, one-minute replay at runnersworld.com/chicagostart.
0111_RUNN_fin.indd 18 11/5/10 3:28 PM11052010152931
medals and eating a bagel, volunteers get the tremendous honor of tearing things down and picking up our trash. This should read: “Unless you want to carry all of your supplies in a backpack, you are absolutely never too tired during a race to enthusiastically thank a volunteer.”—Karl Carlson, Bismarck, North Dakota
mileS to goThank you, Peter Sagal, for expressing what just about everyone who has ever done a marathon has felt in those last 6.2 miles (“The End,” Road Scholar, Novem-ber). I remember how miserable I was during my first one, and I swore that I would never do another. Now here I am, 19 years later, training for my 49th and 50th marathons. There is something re-ally sick about doing marathons, but I hope I never get cured of it.—Bill PerKins, Phoenix
the latest Updates on runners who’ve appeared on our pages
Joan Benoit Samuelson, 53, winner of the 1984 olympic marathon, keeps setting records. at october’s chicago marathon, samuelson (“a Wicked good life,” January 2008) broke her u.s. 50-to-54 mark with a 2:47:50. next? the 2012 olympic marathon trials standard of 2:46.
coveR up?When I saw Shalane Flanagan on your cover, I thought, It’s about time. But I was disappointed to see that she was relegated to “Back Story.” She’s an American Olym-pic medal winner. You’ve done full pro-files on elite runners who have been far less successful (and have less of a chance of rocking the marathon). What gives?—lesley BarK, New York City
Fuel FoR thoughtI rely on RW for training advice, but I was surprised to find the magazine has be-come a resource for my cooking! The po-modoro sauce in the October issue is the most delicious pasta sauce I’ve ever made, and in November, I learned how to cook spaghetti squash (“Eat This Now”). Who knew a running magazine would im-prove my race times and my cooking?—sUsan MaDiTz, Fairmont, West Virginia
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[ send comments to [email protected]. if published, you’ll receive an rW t-shirt. ]
0111_RUNN_fin.indd 19 11/5/10 3:28 PM11052010152931
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ichael collins makes a nice living writing fiction. His eight novels have received critical acclaim—two were named New York TimesNotable 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
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
RUNNERSWORLD.COMPHOTOGRAPH BY TOM MCKE NZI E 21
MBY ARAINA BOND
0111_HUMN_fin.indd 21 11/5/10 3:18 PM
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IN SPRING 2012, COLLINS PLANS TO CLIMB MT. EVEREST WITHOUT OXYGEN, A FEAT FEWER THAN 100 PEOPLE HAVE ACCOMPLISHED.
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slashed his arms with an eight-inch blade. A police officer found Collins and got him to the hospital. He had lost more than a liter of blood. Released from the hospital two days later, Collins was loath to return to his rundown neighborhood, but his starving-student status left him with no other option.
The incident became the turning point of his own personal plotline. Unable to relocate and without access to a car, Col-lins resumed something he had left be-hind as a “boyhood fancy”: running. “After the attack, I was scared,” he says. “I found myself racing down streets. I had a man-tra of survival I repeated over and over: I’ve got to get fast. I’ve got to get fast.”
Collins had come to the United States on a college track scholarship, but run-ning had been a means to an end for him, a way to get out of Ireland in the 1980s. Although his athletic career showed
promise, he gave up the sport after gradu-ating from Notre Dame in 1986.
Collins didn’t return to running for nearly a decade when, six weeks after the stabbing, he signed up for the Chicago Marathon. The race was a mere week away. Powered by his commuter mileage, he ran a 2:30, good for 39th place. That performance reignited a passion for the sport that pushed him toward ultra dis-tances. “I like the spirit of old explorers,” he says. “Go and see if you can survive.”
He not only survived, he excelled. In 1999, at 35, he won the Himalayan 100-Mile Stage Race and the Mt. Everest Chal-lenge Marathon. “I was experiencing the world through running,” he says.
Collins never hit the trails without a pencil and paper in his pocket. In 1999, he sketched out his first novel, The Keep-ers of Truth. “I began training hard, 80 miles a week, stopping here and there,
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-ral process,” he says. “I could not imagine sitting before a blank computer screen. Having that pause in the day with the release of endorphins frees up ideas.”
Collins, now 46, lives in Dowagiac, Michigan, with his wife and four kids, and he teaches creative writing at South-western Michigan College. In November, Collins competed in the International As-sociation of Ultrarunners 100-K World Championships in Gibraltar. His ninth novel, Of Uncertain Significance, will be released in January.
Fellow Irish ultrarunner Richard Don-ovan says it’s not surprising that Collins has accomplished so much in his running career. “Michael has this amazing combi-nation of athletic talent and intellectual ability,” Donovan says. “Michael also val-ues the camaraderie of ultras. After a race, he’s the first guy to sit down with you for a beer and ask about you.”
GOING TO EXTREMESIn 2006, Collins won the North Pole Marathon and Sahara Half (No. 22) just five weeks apart.
24
THE INTERSECTION Where running and culture collide
DIGGING DEEPEdison Peña finishes the NYC Marathon in
5:40:51 less than a month after he was rescued from a Chilean mine.
CRIME DRAMADirector Ken Burns announces plans for a film about the five men who were charged—and
later exonerated—for the 1989 Central Park jogger attack.
FIT TO SERVEIn his new book, Jimmy Carter writes how exercise helped him
through the darkest days of his presidency: “I ran every day
from three to seven miles.”
CALORIE BURNERMan vs. Food host
Adam Richman says he avoids weight gain by
“working out like a beast. I strength train and run.”
PREGNANT PACEOlympian and mom-to-be
Deena Kastor paces actress Jennifer Love Hewitt at the
Rock ’n’ Roll L.A. Half- Marathon to a 3:09 finish.
0111_HUMN_fin.indd 24 11/8/10 1:43 PM
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26 ILLUSTRATION BY JOSH COCHRAN PHOTOGRAPH BY CJ BE N N I NG ER
1] Chicago highs… The crowds motivated me through rough spots.
2] … and lows I got a side stitch after every water stop.
3] Postrace I had some awesome Giordano’s deep-dish pizza and a Goose Island 312.
4] Running buddies My dogs Atlas and Miles both retrievers.
5] Gear up Cold hands make me a major grumpasaurus. Mittens are a lifesaver.
To see past Ask Miles responses or to ask a question, visit runnersworld.com/askmiles, or follow Miles on Twitter. Submit questions or read advice at twitter.com/askmiles.
12% OF RW READERS SAID THEY’VE RACED IN A COSTUME OR FESTIVE APPAREL. 42% SAID THEY NEVER HAVE AND NEVER WILL.
TWEET MILES
DEAR MILES,Is it okay to race wearing bells at a Jingle Bell Run?In races from February through November it’s obnoxious. InDecember or January? In a “Jingle Bell” race? It’s festive!
BACK STORY Desiree Davila, 27, Rochester Hills, Michigan
DEAR MILES,If I get thirsty on a run, is there any reason I shouldn’t grab a mouthful of snow?—ED I., Wyomissing, Pa.Apart from Frank Zappa’s caution against eating yellow snow? Not really. If it’s freshly fallen and free of apparentdefects, knock yourself out. Miles has gulped a mouthful or two of snow in his time, and he’s just fine! (Right?) Still, even the most pristine-looking snow isn’t that pure. Better to carry your favorite beverage, or stash a bottle along your route. After all, even if eating a little snow
is safe, it’s dull. The stuff only comes in one flavor: plain.
DEAR MILES,A friend ran his fastest marathon six years ago and still claims it as his personal record. So do PRs expire?—MONICA B., Tulsa, Okla.No, but old ones should be noted as such. Truth in advertising, and all. As our own Mark Remy says in The Runner’s Rule Book, Rule 1.51: “A PR has a shelf life of two years. After that, it’s still a PR—just with an asterisk.” That asterisk means adding a disclaimer, such as “My PR is
3:05, but that was at Yonkers in 1980” or “… I ran that at Big Sur in 2003.” Two years is an arbitrary cutoff, obviously, but the larger point remains: It’s disingenuous to imply that you’re still capable of running that PR, or something close to it, if you clearly are not.
Her 2:26:20 at Chicago made her the fourth fastest U.S. female marathoner ever
6] Sweet treat Apple fritter from Knapps that’s the size of my face.
7] Quick feet I played soccer in high school. I was small, so I had to run fast or get destroyed.
8] I’d love to go on a run with Joan Didion. I’d thank her for her essay, “On Self Respect.”
9] Lucky charm Blue and black socks. I bust them out when I need an edge.
10] My coaches don’t want me Skiing and wakeboarding (but I do).
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28
View Finder 10 reasons to tackle the stunning Big Sur International Marathon in California
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PHOTOGRAPH BY MATTHEW HAWTHORNE
Shed 100 poundsBELYNDA WARNER, 39, of Dallas, walked her first marathon in 2001 at 265 pounds. She finished (in 7:50), but decided to get fit before going the distance again. The business owner joined Weight Watchers and the RW Challenge and lost 100 pounds. She’s run three marathons and nine half-marathons, including the San Francisco Half-
Marathon as a Challenger in July (2:36). —J.V.A.
“I increased the percentage of running I was doing compared to walking and gained a great deal of confidence.”
Use running to cope with Tourette’sRunning 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.”
Qualify for Boston in your first raceMICHAEL FELDHAUS, 47, had never run a race—not even a 5-K—before signing up for the 2009 Richmond Marathon with the RW Challenge. He just wanted to finish. The Charleston, West Virginia, project manager lost 60 pounds during training and clocked a 3:29. —J.V.A.
“When I finished, someone asked me my time. I told them, kind of sheepishly. I didn’t know if that was good or bad. I didn’t have a clue about Boston. I ended up running Boston in 3:26.”
Kodak MomentsMany runners carry cameras to capture views of the Pacific Ocean and California’s Santa Lucia Mountains.
SIGN UP NOW!Join us May 1 at the Big Sur International Marathon.
To sign up for this Challenge, or for other Challenge events in Philadelphia, visit runnersworld.com/challenge.
Crafty PrizeHandmade clay medals
Bragging RightsHilly course includes a two-mile climb (Hurri-cane Point) at mile 10.
Wild KingdomLook for cows, horses, turkeys, and whales.
Sweet TreatStrawberries at mile 23
Postrace RubdownA massage is part of the VIP treatment you get when you sign up for the RW Challenge.—MICHELLE HAMILTON
BREATHTAKINGOn Bixby Bridge, 260feet above the Pacific
Be SerenadedAt mile 13, a pianist in a tux plays “Chariots of Fire.”
More than 26.2There’s a 21-, 10.6-, and 9-miler, plus a relay and 5-K.
Intimate Feel4,000 marathoners
A 7-Foot BartHuge mile markers—mile 24 features RW’s Bart Yasso
BECAUSE BIG SUR’S COURSE IS CHALLENGING, VETERANS SAY TO EXPECT YOUR FINISH TIME TO BE ABOUT 5% SLOWER THAN USUAL.
0111_TAKE_fin.indd 28 11/4/10 8:23 PM
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GAME OVERMOTHER NATURE
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
of the magic. Once upon a time? For you, it’s right now.
Because Your Fairy Godmother
Carries A Stopwatch
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Disney’s Princess Half Marathon Weekend
2/25–2/27/11
Register at runDisney.com
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438Running
the Numbers
Percent of the recom-mended Daily Value of
eyesight-sharpening vita-min A found in one sweet
potato. Other seasonal superstars include pumpkin and butternut squash, and
leafy greens like spinach. For a vitamin A–packed dish, try RW
blogger Mark Bittman’s spinach, bacon, and sweet-potato salad
at runnersworld.com/bittman.
Ways to Stay Safe Sans Sunlight4
35 44 48
the warmup: Running in the Dark FOOD FOR THOUGHT
Are you d-ficient?If you’re doing most of your running
when the sun isn’t shining, you could have low levels of vitamin D, a nutrient
essential for calcium absorption (sunlight is an abundant source). If you think you’re at risk, take a daily
vitamin D supplement containing 2,000 International Units.
1 be alert Assume drivers don’t see you. Be especially
cautious around cars with dew, snow, or ice on their windshields.
2 See... Light the way by carrying a flashlight
or wearing a headlamp. Aim to run in an area of town where there are streetlights.
3 ...and be Seen Wear bright
clothing with reflective accents and consider clip-on blinking lights.
4 tHInK abOUt terraIn Forget
trails unless you’re training for an off-road race at night. Choose routes with even surfaces. Darkness plus bad weather? There’s always the treadmill. (For tips on better indoor runs, see The Starting Line, page 38).
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
Dark Feelings Running in darkness can make
you feel faster, say those who do it often. Dean Taylor, who runs at night with buddies in the foothills
of Mt. Baker, Washington, says his pace has improved, especially on hills.
“I can’t see the top, so I don’t worry about how much farther I have to go.”
The Pulsedo you run in the dark?Yes, early mornings 28%Yes, in the evening 19%Only in the winter 26%Only in a race 2% No, I stick to daylight 16% I hit the treadmill instead 9% Based on 4,749 respondents of RW poll
0111_BEST_fin.indd 31 11/9/10 11:40 AM11092010114028
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1-800-33-Honda †The Bluetooth® word mark and logos are owned by Bluetooth SIG, Inc., and any use of such marks by Honda Motor Co., Ltd., is under license. *19 city/28 hwy 2011 EPA mileage estimates for Odyssey Touring models with 6AT. Use for comparison purposes only. Actual mileage will vary. Touring Elite model shown. ©2010 American Honda Motor Co., Inc.
odyssey.honda.com
Introducing the all-new Honda
THE VAN OF YOUR DREAMS.
Bask in the serene glow of the all-new Honda Odyssey. With its spa-like interior, people and
cargo live in peaceful harmony. A third row folds down with a single, effortless touch. Available
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takes you on a journey of pure van bliss. The van beckons. Like no van before.
1-800-33-Honda †The Bluetooth® word mark and logos are owned by Bluetooth SIG, Inc., and any use of such marks by Honda Motor Co., Ltd., is under license. *19 city/28 hwy 2011 EPA mileage estimates for Odyssey Touring models with 6AT. Use for comparison purposes only. Actual mileage will vary. Touring Elite model shown. ©2010 American Honda Motor Co., Inc.
register online at www.pittsburghmarathon.com
M A R A T H O N | H A L F M A R A T H O N | M A R A T H O N R E L A Y | K I D S M A R A T H O N
photograph by fredrik broden runnersworld.com 35
Training
build your key workouts from cycle to cycle: add two repeats for short intervals, one for long intervals. add one mile to tempo and long runs.
L ong runs, tempo runs, speed-work, hill repeats. You know these are the quality workouts
that will propel you to your goals. The trouble is, how do you fit them all in ev-ery week, and still have ample time to recover fully after each hard effort? One simple solution: don’t. Instead of trying to stuff your hard days between Monday and Sunday, spread your most important sessions over a 10- to 28-day period, or training cycle. On the other days, run
easy, cross-train, or simply take a day off. “You can’t do all the different types of workouts, and hit all the energy systems, in seven days,” says Greg McMillan, an exercise physiologist and coach in Flag-staff, Arizona. “But in a cycle of, say, 14 or 21 days, you can cover more territory and become a more well-rounded runner pre-pared for a variety of racing distances.”
Professional and collegiate coaches have long used cycle training with their elite athletes. Marathoners like Deena
Kastor and Meb Keflezighi use longer training cycles to hit different energy sys-tems multiple times, says Andrew Kastor, head coach of the High Sierra Striders. But the approach benefits anyone who can use extra recovery time so they’re fresh for hard efforts, including begin-ners, the injury-prone, and masters runners. Plus, an expansive cycle
Expand your training schedule to 10 or more days to recover better and run stronger By Marc BlooM
a Bigger Week
make the timeSpread out key workouts so
you can run them harder.
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years, our body recovers more efficiently, and we can run hard more often,” he says. Kastor recommends that beginners who run fewer than 15 miles per week do three or four hard workouts during a 10-day cycle, five or six over a 14-day cycle, and eight or nine over a 21-day cycle. Interme-diate to advanced runners running 30 to 40 miles or more per week can schedule four during a 10-day cycle, six over a 14-day cycle, nine over a 21-day cycle, and 12 over a 28-day cycle, says Kastor.
MIX THEM UP Key workouts should include long runs, race-simulation or tempo runs, and speedwork that includes long and short intervals, says McMillan.
PLOT THEM OUT Schedule your quality sessions in any order across your cycle. But start your cycle with your long run to make sure your most time-consum-ing workouts don’t land inconveniently midweek—on, say, a Wednesday when you have to go to work early and drive your kids to after-school soccer practice. And never run two hard days in a row.
SCHEDULE REST Run easy or cross-train before and after tough workouts, giving yourself extra easy days before and after your most tiring sessions. Mixing in cross-training will build overall fitness and make you that much more rested and prepared for your hard efforts. Every six days or so, take a well-earned day of total rest. Additional reporting by Matt Allyn
allows for more wiggle room—if you have to reschedule a key workout, it won’t throw off your whole routine the way it might in a weekly plan.
That said, most of us live by the seven-day-a-week calendar, so it does take some planning to train in cycles. Whether you’ve got a race goal or are just looking to start 2011 with a fresh training strate-gy, here’s how to make it work for you.CHOOSE THE LENGTH Runners aiming for 5-Ks and 10-Ks can use a 10-, 14-, or 21-day cycle, says McMillan. If you’re planning to do a half or full mara-thon, a 21- or 28-day cycle works best as it allows more time for recovery. In gen- eral, if you like a lot of structure, stick to shorter cycles of 10 to 14 days. If you pre-fer more flexibility, opt for the longer ones.
PLAN AHEAD Targeting a goal race? Determine how many cycles you’ll need by counting back from race day. You’ll need at least eight weeks to train for a 5-K or a 10-K, which works out to about six 10-day cycles or three 21-day cycles. Half-mara-thoners need 10 weeks to build up, or three to four 21-day cycles; full marathon-ers need 16 weeks, or four 28-day cycles.
PICK A NUMBER How many quality workouts you do during your cycle depends on your experience level and injury history, says Kastor. More seasoned runners can usually handle more frequent tough sessions. “After training for several
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SABRA HARVEY, 61, of Houston, set world age-group track records at the 2010 USAMasters Championships in the 800 meters (2:34.66) and 1500 meters (5:12.27).
1 GO SOFT“I run whenever I can on dirt
or grass rather than on asphalt or concrete. It’s not as punishing on the body, and the uneven footing makes me stronger.”
2 GO STRAIGHT“I do speedwork on a flat,
smooth, one-mile straightaway. It’s easier on the hips to avoid the curves of the track.”
3 GO HAVE FUN“I juggle two tennis balls
while standing on one leg on a mini-trampoline—three minutes for each leg. This improves bal-ance, ankle strength, and focus.”—BOB COOPER
A Good MixNO 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 threshold, says coach Andrew Kastor.
EVERY THIRD LONG RUN, REDUCE THE DISTANCE TO TWO-THIRDS THE LENGTH OF THE PREVIOUS LONG RUN IN ORDER TO RECOVER.
14 DAYS FOR 5-K 21 DAYS FOR HALF-MARATHON
Long run 6 to 9 miles Three long runs 10 to 15 miles
Tempo run 3 to 4 miles at 30 seconds slower than race pace
Short tempo run 3 to 4 miles at racepace or faster
Long intervals 3 to 4 x 5 minutes at 10-Kpace with equal rest
Long tempo run 6 to 9 miles at 30 seconds slower than race pace
Short intervals 6 to 8 x 400 meters at race pace, with 400 meters recovery jog
Tempo intervals 3 x 2 miles at 10-K race pace
0111_TRAN_fin.indd 36 11/4/10 8:20 PM
month 2010
Ask Galloway any running question at JeffGalloway.com.
38
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.
Q i run so loudly on a treadmill—what can i do?A Many runners take too-long strides and slap their feet. During your warmup, focus on taking shorter steps, with your feet low to the ground. As you pick up the pace, practice running with a fast shuffle by increasing the number of steps you take per minute. Listen to your footfalls. If the volume rises, refocus on that shorter, ground-skimming stride.
Better on the InsideTreadmill workouts that keep you focused—and fit
T he ’mill is a fine tool for staying fit when the mercury drops. But it’s im-portant to have a plan of action when you hit the machine. Not only will it make the time pass more quickly, but you’ll get a greater fitness boost than
you would if you did the same type of run every time you went inside. Here are four TM workouts to do on the days you’d rather not risk black ice—or blue toes.
the “Fast 15” Do this workout when you’re pressed for time. Jog for three minutes. Then increase the speed to a faster pace and hold it for two minutes (it’s okay if you’re huffing and puffing a bit by the end). Walk for 30 seconds. Repeat the sequence. Next, extend the run portion to three minutes. Walk for 30 seconds. Repeat. Cool down with a short walk.
the pace booster Warm up for six minutes by alternating 30 seconds jogging with 30 seconds walking. Then increase your speed slightly and run for 30 seconds. Walk for 30 seconds. Con- tinue this 30/30 ratio. Increase your speed slightly with each successive run segment. Do as many cycles as you comfortably can.
the distance run Increase your speed until you’re running comfortably. Run for two minutes, then walk for one minute. Repeat this 2:1 ratio three times. Bump up the ratio: Run for three minutes, then walk for one minute. Repeat three times. End the workout by running two 2:1 segments, followed by two 1:1 segments.
the hill climb Gradually increase your speed until you’re at easy-run pace. Run for three minutes. Raise the incline to 2 percent for one minute, then to 4 for one minute. Lower the incline and rest for one minute. Raise to 4 percent and run for two minutes. Alternate running two minutes at an incline/jogging one minute on the flat for as long as you can.
THE SECRET
Run Like You’re OutsideCompensate for the lack of wind resistance by setting the TM to a 1- to 2-percent incline. Simulate downhill running by lowering the machine to a negative incline (not all models have this feature). Replicate the ups and downs of rolling terrain by frequently adjusting the speed and incline settings. The subtle changes work different muscles in your legs, which makes you stronger and prepares you for road running.
Make it realUse treadmill settings to mimic outdoor runs.
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40 i llu stration by Dan Page
I have never been a fan of New Year’s resolutions. The unrealistic nature of most yearly promises often sets us up
for failure. Thoughtful goal setting, on the other hand, can be the rudder that guides 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, like setting a personal best. He may have a placement goal, like becoming an All-American. Or a fitness goal, such as run-ning the entire year without pain. These are all acceptable aims. But the best goals are like fuel-efficient cars—they’re hy-brids. They combine time, placement, and fitness, which allows for flexibility in the pursuit of specific accomplishments.
At the Payton Jordan Cardinal Invita-tional last May in California, Galen Rupp set a personal best in the 10,000 meters. His time of 27:10 beat Meb Keflezighi’s American record by three seconds. But in
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 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 ever, and won a conference title.
Pursuing a solitary goal has the poten-tial to yield about as much satisfaction as those lofty New Year’s resolutions. Sur-round that aim with other objectives and your bull’s-eye for 2011 will become a larger, more attainable target.
This Year’s GoalsEnsure success by targeting time, place, and fitness
Race distance Workout
5-K 6 to 8 x 800 at 5-K race pace with a 2:30 recovery jog. Do once a week.
10-K 4 to 5 x 1 mile at 10-K race pace with a 3:30 jog. Do once a week.
Half-MaraTHon Five-mile tempo run at half-marathon race pace. Do once a week.
MaraTHon Eight to 12 miles at goal marathon pace. Do every two weeks.
Make Good TimeKey workouts to help you learn goal race pace for any distance
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QWhat’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 running coach in Seattle (nufitrunning.com).
Q I feel fine after my marathon. Do I really need to take a recovery break?
A Yes! While you may feel ready to go, your muscles,
Submit your questions to [email protected].
tendons, and soft tissue are not. Jumping straight back into your running routine will only increase your risk of injury. Burn off your excess energy with one to two weeks of light cross-training. Swim, cycle, ride the elliptical, or do other low-impact activities
every other day for the same amount of time you would otherwise spend running. Ifyou experience any soreness, minor aches, or fatigue, take a few days off and rest. —CHRISTOPHER DEAN is a D.C.-area running coach (runningwithdean.com).
Q I’d like to kick back and do less intense training for a few weeks. How long before my fitness erodes?A You’ll likely begin to lose leg speed after three to four weeks of low-intensity train-ing. Use your extra time during this down period to hit the gym. Some research has shown that twice-weekly strength training that includes core and lower-body work can help maintain running fitness even in the absence of higher-intensity training. You can also stave off the decline by doing a few short pickups during training runs.—LEAR JOHNSON is arunning and triathlon coach in Dallas (ljes.net).
Core BuilderWHY Maintain form when you’re fatigued
WHO RECOMMENDS IT Alysia Johnson, 24, of Berkeley, California, U.S. 800-meter champion
Medicine Ball Push-Ups Do a push-up with hands on ball. Then do one with one hand on ball, one on floor. Switch hands. 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 legs bent, feet on floor. Raise feet. Twist left, then right. Do 20.
THE WORKOUT
ACCORDING TO A RUNNERSWORLD.COM POLL, 39% OF RUNNERS STRENGTH TRAIN MORE FREQUENTLY IN WINTER THAN IN SUMMER.
0110_EXPR_fin.indd 42 11/2/10 5:28 PM
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.
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 a healthier, fitter, and faster runner. But doughnuts and French fries aren’t the 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-rector of sports-medicine nutrition and 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 DownfallVenti mocha FrappuccinoIn 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 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.”
Break away from bad eating habits and find new ways to shed pounds for good By Nicole FalcoNe
Fat Traps
caffeine fiendSome blended coffees pack nearly 700 calories.
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Diet DownfallNOT ENOUGH WATERRunners understand it’s important to hy-drate before a workout, but many don’t realize they should also drink before sit-ting down to eat. According to a study published in The American Journal of Clin-ical Nutrition, people who drink two eight-ounce glasses of water before meals lose more weight than those who don’t drink. “It’s the fullness factor,” says Dorfman. “You eat less because your stomach feels full,” which helps reduce your calorie in-take and spur weight loss.NEW ROUTINE Before meals, drink a glass or two of water or a cup of tea. A bowl of soup will have a similar effect, says Dorfman. Do the same before reaching for that midafternoon snack. “Runners often think they’re hungry when they’re actually thirsty,” says Dorfman, so drinking water may relieve what you thought was hunger.
Diet DownfallTOO MUCH MEAT A recent study published in The American Journal of Clinical Nutrition examined the diets of more than 300,000 adults and found that those who eat the most meat gain more weight (about four additional pounds) over five years than those who eat less meat. “Meat is a very important
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.” NEW ROUTINE If you’re trying to lose weight, “a plant-based diet with a little meat is best,” says Shulman. “Fruit, vege-tables, whole grains, and beans have fewer calories per gram.” She suggests making meat one ingredient among many, like shrimp and vegetable stir-fry, beef and bean burritos, and chicken curry with rice.
Diet DownfallNOT READING FOOD LABELSNutrition-fact panels and ingredient lists on packaged foods will help you deter-mine a product’s relative merits, says Shulman. In fact, a recent study published in the Journal of Consumer Affairs found adults who read nutrition labels are more likely to lose weight than nonreaders.NEW ROUTINE Focus on the nutrition facts panel for key nutrients to limit, such as calories, unhealthy fats, and sodium, and review the ingredients. “If you want whole-grain bread, but the first ingredient is ‘wheat flour,’ you know more than half the flour is not whole grain,” says Shulman. Beginning early this year, some companies are planning to add labels to the front of packages. And remember to check serving sizes, which are often unrealistically small.
Diet DownfallEATING WHILE DISTRACTEDThe amount of time Americans (includ-ing runners) spend eating while multi-tasking has risen sharply over the last three decades, according to a study pub-lished in the Journal of Consumer Affairs.This behavior makes it more difficult to monitor calorie intake. “It’s like reading on the treadmill,” says Dorfman. “You don’t do either well.” She notes you end up eating faster, which leads to overcon-suming calories and weight gain.NEW ROUTINE Turn off the TV, put down the newspaper, and focus on your food. “It’s important to have an eating place,” says Dorfman. “Set the table wherever you are and remove all distrac-tions.” If you usually eat lunch at your desk, stop scrolling through e-mails between bites. If you’re at home, don’t eat on the couch—sit at the kitchen table. Make eating an event, and enjoy it.
Stumbling BlocksCommon nutrition mistakes that trip up runners
EATING TOO CLOSE TO A RUNFifteen minutes after eating, insulin levels rise, says Deborah Shulman, Ph.D., leaving you feeling sluggish. So eat one and a half to two hours before a run. The exception? “Your body doesn’t release insulin midexer-cise,” says Shulman. A snack just before a run will keep you energized.
MAKING ENERGY BARS A MEALHigh in sugar and low in fiber, energy bars are perfect on long runs, but not ideal for weight loss, says Shulman. They won’t keep you full long, making it likely you’ll overeat at your next meal.
OVERDOING SPORTS DRINKSSports drinks are high in calories and meant to provide fuel for running an hour or longer, says Lisa Dorfman, M.S., R.D., or if you’re working out at a high intensity for at least 45 minutes. Otherwise, water or a low-calorie sports drink is your best option.
NOT FUELING UP MIDRUN“You have 90 minutes of carbs in your system,” says Shulman. Run longer without midrun fuel and you’ll bonk, which won’t help you lose weight. Consume 30 to 60 grams of carbs (try a sports drink or dried fruit) for every hour you exercise to keep energy high.
OVEREATING POSTWORKOUTRunners know they need recovery fuel after a workout, but they often overestimate how many calories they burn, which leads to overeating. “If you do an easy workout that’s 45 minutes or less,” says Dorfman, “100 calories is sufficient for recovery.”
GET THE FACTSLook for excess sodium (more than 600 mg) in canned soup.
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EGGSAn excellent source of protein, eggs are rich in choline—a nutri-
ent not found in many foods but vital for healthy brain cells and memory. Two eggs contain half your recommended intake.FUEL UP Add beaten egg to soup; scramble in a wok and add to stir-fry.
KEFIRStudies show bacteria in kefir (a drinkable yogurt) strengthen your
immune system. Thanks to new lactose-free versions, more runners can enjoy it.FUEL UP Pour plain kefir over cereal or fresh fruit, or use in place of buttermilk.
Fast & HealthyQuick, tasty runner-friendly mealsFish Tacos Runners need carbs to restock energy, protein to repair muscle, omega-3s to reduce inflamma-tion, and vitamin C to protect muscles. Fish tacos combine these nutrients in one fast meal.
MAKE IT Fill a tortilla with canned salmon or leftover mahi mahi. Top with white cabbage, red onion, salsa, cilantro, and lime juice.
Smart StartBest foods and drinks for a healthy New Year
BLACK RICEThis whole grain is loaded with iron and 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 with honey for a carb-packed breakfast.
BRUSSELS SPROUTSOut of all cruciferous vegetables, Brussels sprouts have the highest
levels of glucosinolates, compounds that rid the body of cancer-causing agents. They’re also rich in vitamin C and K.FUEL UP Cut in half, then steam or sauté with olive oil until just tender.
CACAO SWEET NIBSThese pieces of cacao beans, sweetened with sugar, have less
fat and fewer calories than chocolate and contain epicatechins—anti-inflammato-ry compounds that enhance blood flow.FUEL UP Add cacao nibs (in the baking aisle) to frozen yogurt or muffin batter.
MAPLE SYRUP Real maple syrup contains a good dose of manganese and zinc. Both minerals protect your muscles
and support your immune system. FUEL UP Make sports drink: Mix three tablespoons syrup with 12 ounces water.
RED ONIONS Red onions are rich in quercetin, a flavonoid that helps lower car-
diovascular disease risk, as well as antho-cyanins, which protect artery walls. FUEL UP Add to stir-frys and omelets or salads with fresh orange segments.
TRAIL MIX Dried fruit is loaded with carbs, while nuts and seeds
provide protein and vitamins and miner-als, such as zinc, copper, and vitamin E. FUEL UP Combine ¾ cup mixed nuts, ¼ cup seeds, and three cups dried fruit.
WHITE TEACompared to green and black tea, white tea contains more
theanine, an amino acid that reduces blood-pressure levels and anxiety.FUEL UP Brew it hot, or chill and drink with soothing peppermint leaves.
POWER PACKEDHalf a cup of black rice has 22 grams of carbs.
0111_FRID_fin.indd 46 11/4/10 8:21 PM
Kashi® GOLEAN® cereals (without milk) = 9 –13g protein per serving; One large egg = 6g.
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yourself, and get your day started with protein. Learn more at kashi.com
illustrations by Chris si las N eal
T he first step out the door is of-ten the hardest, and not just for beginners. Greg Hamilton was
training for an ultramarathon when ill-ness forced him to take a nine-month hiatus. In his first attempt to return to the roads, he made it 14 grueling blocks at a pace not much faster than a walk. “It was so bad,” says the 24-year-old manager of Jack Rabbit Sports in Brooklyn. “I didn’t think I’d be able to run again.”
Whether you’re returning to the sport after taking time off or you’re just starting out, the mental and physiological barriers
that stand between you and your inner runner may seem insurmountable. Dan-iel Lieberman, Ph.D., a human evolution-ary biologist at Harvard University and marathoner, says most people seem to have a threshold to cross when they start—or restart—the sport. “It takes time for blood vessels to respond, for your heart to get bigger and stronger, to add mitochondria to your muscles,” he says. “But the good news is that our bodies are incredibly adaptive.”
Returning runners know there’s a pay-off to sticking with it. Eight months after
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 some secret supply of oxygen. Here’s how to overcome common early frustrations.
the second week feels harder than the first
Feeling a little stiffness a week into an exercise routine is normal. “Soreness can
How to survive the early pitfalls of running if you’re just starting or returning after a layoff By DaviD alm
Slow Going
resist the urge to try and run faster than you did yesterday. speed gains don’t happen overnight. To help you avoid this problem, run without a watch.
48
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runnersworld.com 49
That said, if you only know one pace—all out—three miles won’t ever feel easy. Turning every run into a speed session will make every workout a challenge—and set you up for injury.
even a short run leaves me incredibly sore
“Running demands movement from pretty much every part of your body,” Ruiz says. “If many of those parts haven’t been used in a while, if ever, you’re bound to feel a little wrecked.” To help ease these early discomforts, Ruiz recom-mends seeking out soft surfaces, such as dirt trails, as much as possible. Also, stick to flat routes since hills are extra taxing. Alternate running days with cross-train-ing workouts, such as swimming, spin-ning, or yoga. Research shows that light exercise the day after a hard workout can alleviate soreness.
be a sign that your muscles are adapting,” says John Henwood, a 2004 New Zealand Olympian (10,000 meters) who’s a coach in New York City. But if you’re so achy you’re shuffling, it’s likely you were a little too enthusiastic out of the starting blocks. “When you begin a running pro-gram, your muscles are fresh, and you may have a rush of adrenaline, so you might be a little too ambitious,” Hen-wood says. “The next week, you can feel the consequences.”
Art Liberman, coauthor of The Every-thing Running Book and founder of mara-thontraining.com, says experienced runners can fall into this trap if they ex-pect to pick up their mileage or their speed where they left off. “It can be easy to do too much before you’re ready for it,” he says. “You don’t realize it because ini-tially you might feel great.” Liberman suggests starting with—and sticking 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 build mileage, don’t increase distance by more than 10 percent per week.
three miles is still hard
Maybe it’s because three miles is the clas-sic “easy run,” or that it’s practically a 5-K, but being able to cover this distance com-fortably is often viewed as a sign that you’ve “arrived” as a runner. Just remem-ber: Getting to this point can take any-where from one to five months, depend-ing on your fitness level and previous running experience. Veterans returning to the sport won’t take as long to reach this comfort zone, says Tony Ruiz, dis-tance coach of the Central Park Track Club in New York City and a 2:34 mara-thoner. Brand-new or overweight runners usually need more time to adapt. “When you are learning a new activity, your brain needs to build neural pathways that will give the muscles a sense of memory,” Ruiz says. “Eventually, you aren’t think-ing about each step you take. The move-ment becomes natural, which is when it can become relaxed.”
Lieberman also encourages runners to focus on their footstrike and try to land with softer, lighter steps. “A lot of people thump and crash,” he says. “That high collisional force can cause damage.”
Finally, take care of yourself: Stretch postrun, ice sore spots, get plenty of sleep.
other runners chat, but i’m out of breath.
Slow down, says Liberman. If you can’t hold a conversation, you’re going too fast. “There’s a level that’s comfortable for ev-eryone—some runners might be able to talk while doing an eight-minute mile, others might be at a 12-minute mile,” he says. Then, check your form. “Carrying tension can affect breathing,” Liberman says. “Hold your hands loosely—don’t make a fist—and keep your fingers cuffed but not clenched. Keep your shoulders relaxed and away from your ears.”
Tap Your Inner Runner
FoCus oN Time, NoT disTaNCe Thinking in terms of mileage may seem overwhelming. Instead, commit to a set number of minutes. Time goals allow you just to be out there, without the pressure of feeling like you have to cover a specific distance.
ThiNk ahead When running is the last thing you want to do, remember how good you feel afterward. That memory alone can get you out the door.
reward yourselF On Monday, promise yourself a treat that weekend for accomplishing your week’s running goals. Ice cream tastes better when it’s earned.
lisTeN To NegaTive FeeliNgs Rather than trying to block out dis- comfort and negative thoughts, recognize them and try to find a so- lution. Focusing on what you’re feeling can help you find a productive way to alleviate it—whether it’s changing your form or taking a walk break.
seT goals The NighT beFore Not all goals need to be big or long-term. Think about what you want to achieve on tomorrow’s run. Seal the commitment by writing down how long you’d like to go.
rob udewitz, Ph.d., on winning the mental battle to hit the road
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PHOTOGRAPHS BY MITCH MAN DEL50
CHANGING TIMEWorks hip flexors; abdominals; chest
Start with both CoreSliders at 12:00. Keep the left one at 12:00. Pull the right one down and push it out to 1:00. Pull back to center. Repeat at each clock position through 5:00. Repeat on other side.
As 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-thoner who has qualified for four U.S. Olympic Marathon Trials. So Coates developed CoreSliders, two hand paddles that you can use at home to work the abdominals, back, hips, and upper body. Coates does the following 10-minute routine three times a week. “My core and shoulders are stronger than ever before,” says the 53-year-old, who won his age group at the Utica Boilermaker 15-K last July in 55:29. —Sarah Eberspacher
Handy WorkA simple new piece of equipment allows runners to build strength at home
For a video demonstration and for information on where to buy CoreSliders, visit runnersworld.com/coreslider.
ROLLER MOTIONWorks hip flexors; abdominals; chest; glutes
Kneel with CoreSliders under shoulders. Keeping arms straight, move forward, pushing the CoreSliders out to 12:00. Pause, return to hips on heels. Repeat, push-ing hands to 11:00/1:00, then return hips to heels and hands to center. Continue to 10:00/2:00 and to 9:00/3:00. Repeat five to 15 times.
STRAIGHT-LEG POSITIONWorks shoulders; back; obliques
Sit with legs crossed. Rest the right CoreSlider on your stomach. Lean to the left while sliding out to 3:00 (right hip may leave floor). While pushing the CoreSlider into the floor, return to the upright position. That’s one rep. Do five to 15 on each side.
WAX ON, WAX OFFWorks abdominals; chest; biceps; glutes
From the starting position, move each CoreSlider in a circle going in opposite directions (left moves clock- wise, right moves counter-clockwise). That’s one rep. Repeat five to 15 times.
SNOWANGELSWorks back; shoulders
Lie face up, hands palms up next to hips. Push down on the CoreSliders. Move them up, pausing for two seconds at each clock position (7:00/5:00, 8:00/4:00) until both CoreSliders reach 12:00. Pause; slide back down to the start. Next, push down and maintain that pressure as you circle up to 12:00 and then as you return to the start.
FACE TIMEAll exercises are described as taking place on the face of a clock, with your head at 12:00 and feet toward 6:00.
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IT’S OKAY TO GO BOTH WAYS.
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IllustratIons by marcos ch i n
ll the classic nightmares are essentially variations on the same theme. One way or another, you are suddenly thrust into circumstances you are neither qualified nor re-motely equipped to handle. The stakes are high, and failure
is certain. A child wakes up in the back seat of a speeding car with no one at the wheel. The registrar calls the sophomore to remind him of the final for the class he forgot to attend. The curtain rises on the wide-eyed actress
ANinth Circle of Hell
An injured runner goes for his first couple of miles on a crowded college track
for the play she’s never rehearsed. The motorcycle accelerates and here comes the jump. First period Comp Medieval Lit, and there you are at the desk, naked.
I used to have a recurring nightmare that I was at the helm of a deserted flight control tower with radios blaring, moni-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
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54
next month, Parent succumbs to peer pressure and runs during an ice storm. For more, go to runnersworld.com/newbie.
was not the kind of place where you find new runners—new runners run behind their houses, under cover of darkness, on lonely back roads, in deserted parking lots, all the places where no one will see them. A fire-engine-red track with gleam-ing white lines surrounding an Astroturf field in the middle of a giant stadium looked like a place where you’d not only be seen, but televised.
At the gate, I watched a mob doing laps and looked for any patterns that I could 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. Then I could run a little, and if it felt ex-tremely stupid, I could look around and shout, Davey? Has anyone seen my Davey?, then shake my head and leave quickly.
I strode through the gate and veered off to the corner, glancing to either side to see if anyone would try to turn me back out. Several coaches moved to the inside of the track and began pacing in the field with clipboards under their arms and stopwatches hanging from their necks while their teams thundered around them. No one looked over. I stood there and did a few stretches. Stalling. I casu-ally wiggled my feet from my ankles with a blank expression like I totally knew what I was doing, set on a hair trigger to shout out for little Davey at the slightest provocation. Where are ya, son?!!
Finally, I narrowed my focus and dove
in, galloping toward the track and turning sharply into the outermost lane, where I tried to settle into a stride that wasn’t too slow or self-conscious. Almost immedi-ately, a rangy pack of dudes blew past me. I chased their heels for a moment and then backed off because it wasn’t a race. It’s not a race, I said to myself. Then I made sure not to keep track of them, and you know why, right? Because it wasn’t a race, and I wasn’t racing. I was going faster than I ever go, and I was breathing like a bull,
but it wasn’t a race. I was just no way gonna get lapped by that gang of brutes again. By the end of my second lap, they were already less than a hundred yards from doing so. After passing me once and then again, they ran out through the gates while the coach gathered his things.
“Track team?” I shouted as I passed him. He made a face.
“Not even close,” he said. “Wrestlers.”I diverted my attention to the stands
and comforted myself with the thought of hot dogs. All the years I’d spent in the stands and all those hot dogs. I passed a guy my age stretching on the field and asked him how far a lap was. He smiled and told me it was a quarter mile. When I ran by the second time, he gave me the
name of a running club he’d put together and asked me to join them. I thanked him for the invite, which I took at face value, even though I fully understood that if you want to feel really fast in your running club, you always make sure to ask the guy who doesn’t know the distance of a stan-dard college track to join you.
With the wrestlers gone, I ran easily in my lane as others buzzed around me. The track surface—flat and just the slightest bit bouncy—put a hop in my stride that
A pack lapped me once, then again. Track team? Not even close. Wrestlers.
made the run feel bright somehow, al-though going in circles leaves itself open to the most obvious conclusion that you are working hard and going nowhere. Before long, I was covered in sweat with both knees intact—mission accom-plished. I decided right there to quit while I was ahead. Rounding the ninth lap, I turned off the track and headed straight out the gate. If I stayed any longer, I only risked more humiliation. Surely the golf team was on deck for a workout, and you know what they say about college golf-ers—man, they run fast.
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56 I LLUSTRATIONS BY JOHN CUNEO
Hit and RunComing back from an accident, a veteran racer has a breakthrough
then, an invisible angry dwarf stabbed me in the back, and I screamed and froze, too terrified to continue getting up, or to lie back down, or do anything, ever again.
“We figured out what’s wrong with you,” said the neurosurgeon, visiting my hospital room three days later. “You broke off the transverse processes on your low-er vertebrae. Those are the little struc-tures that stick out the side of your spine, where your back muscles attach. The good news is that you won’t need surgery. The bad news is that it’s going to hurt a lot for a while.” He smiled, sprouted huge bat wings, and flew out the window. Then, a day later, the hospital stopped giving me morphine and sent me home to recuperate and remain immobile.
The problem with being immobile, I thought, gripping my easy chair, is that 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.
from the right, saw it slowing at the stop sign, certain that—as had happened ev-ery single time before—the driver would see me and let me pass before pulling into the intersection. But she did not. Despite what you might have heard, time did not slow down. I had enough time to shout “Stop! Stop!” but not enough for either of us to do so. The impacts—first with the car, then with the ground—hurt, as expec-tations and the laws of physics would predict. I lay on the ground, fetally curled
on my side, struggling to breathe, and I decided not to move, afraid that if I tried, I wouldn’t be able to.
The paramedics checked me thorough-ly, finding nothing obviously wrong, and one of them said, “We could take you to the hospital, if you request that, or per-haps you would just like to go home.” I immediately started to feel bad for wast-ing everybody’s time. “Let me see if I can shake this off,” I said, and for the first time since the impact, I tried to sit up. And
have replayed that bike ride over and over with the intensity of a detective re-creating a crime scene. It was a beautiful summer day, and as it was an off-day from running, I could decide between a swim and a bike ride, either of them useful
for my upcoming triathlon. I chose the bike. ■ My route took me west, into the quiet backstreets near my home in the suburbs of Chicago. I approached an intersection at a decent clip, noting the car arriving
I
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Peter Sagal is a 3:27 marathoner and the host of NPR’s Wait, Wait...Don’t Tell Me! For more, go to runnersworld.com/scholar.
Perhaps I’d use the hand-bike next, after making myself feel better about my fragil-ity by first bumping the senior citizen us-ing it to the floor.
The Chicago Triathlon went off with-out me, but there were six weeks to go before the marathon, and I was deter-mined to do it. I had been hit by a car, hard enough to leave large me-shaped dents in the sheet metal, and here I was talking about running 26.2 miles two months later. This struck those who didn’t know me as crazy and those who did know me as crazier than usual. I realized they were right, so I stopped talking about it.
My return to running was slow, painful, and dispiriting, as if in my four weeks off I had lost
four months of fitness and aged four years. I felt shaky and ceded my usual place near the front of my running group, fading away toward the back as I shouted out panicked warnings whenever we got near an intersection. Three weeks before the marathon, I tried a supported 20-miler and endured my worst run in years, stopping every mile after 15 to stretch my back and come up with a new reason not to quit. I made it to the finish and sat as my friends, who had finished long be-fore, wondered if they should comfort or bury me. I was once one of them. I felt cast out and ashamed.
And so: On the morning of October 10, 2010, I stood in Grant Park in Chicago in a seeded corral, which I had earned in what felt like another life. I felt tired and sore, unprepared and apprehensive, but one thing I did not feel—for the first time in the vicinity of a starting line—was de-
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, onto Little Italy. My back felt fine. My legs felt fine. I kept running. My watch clocked 7:50 mile splits. The inevitable collapse kept postponing itself. The heat rose and I flagged a bit in the last four miles, stopping to douse my head and slurp down fluids, but still, no disasters and no pain. I climbed the course’s one hill at Roosevelt Avenue, and I turned and went down the gauntlet of the finishing chute—not slowing down, but not sprint-ing, either, just waiting, again, for some-thing to stop me. The pleasure of being mobile is moving. So I moved.
My splits were symmetrical, my pace near even throughout, and the clock over the finish read 3:27, my third fastest mar-athon, a Boston qualifier. Even as the in-evitable cramps and soreness started, as the blood rushed to the strained muscles in my legs, I still felt elated. I was a run-ner again.
Some have suggested that I might have been helped by the enforced rest, rather than exhausting myself with the final month of hard training. But I think the greater advantage was the sloughing of any and all expectations. For the first time, I had given myself nothing to prove. I didn’t fail that day because I had already reconciled myself to failure, and I didn’t suffer because I had decided that I had already suffered enough.
I strolled out of the finisher’s chute and thought about where I had been two months before: lying on the ground, with broken bones in my back, gasping for breath and wondering if I would ever run again. I walked to Michigan Avenue, stopped at the crosswalk, and carefully looked at the cars waiting for the light. Then I gave the drivers a wave to make sure they noticed that I was moving.
0111_ROAD_fin.indd 57 11/4/10 7:05 PM
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2011 EDGE
By Amby BurfootIllustrations by Jonathan Bartlett
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
three to goDathan Ritzenhein, Alan Webb, and
Ryan Hall (from left) at the start of the2000 Foot Locker championship.
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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.
win the 2003 NCAA cross-country championships, Ritzenhein would qualify for the 2004 (10,000 meters) and 2008 (marathon) Olympic teams, and three times win the USATF national cross-country championships. In 2009, he would set a U.S. record for 5000 meters (12:56.27, since lowered by Bernard Lagat) and run the second-fastest half-marathon ever by an American, 60:00.
Hall is from Big Bear Lake, California—population 5,438, with an altitude from 6,700 feet to 9,000 feet. He had attended a Jim Ryun running camp and modeled himself on Ryun’s determina-tion and faith; the next year, he ran 1500 meters in 3:45.12, equivalent to a 4:02 mile. After graduation, Hall would attend Stanford University, where he’d win the 2005 NCAA 5000-meter title. Then he would focus on road races, setting an American record for 20 kilometers and winning the U.S. half-marathon championships in 2007 (in a new U.S.-record time of 59:43). Hall
would also win the dramatic 2007 U.S. Olympic Marathon Trials in Central Park and place fifth at the 2008 London Marathon with the second-fastest time, 2:06:17, ever run by a U.S. citizen.
“For once, the big dogs all came together in one place to go after each other,” notes veteran TV commentator Toni Reavis. “And they brought such great stories with them—they all had these amazing running pedigrees but different personalities.”
As Webb steadies for the starting gun, he’s preparing himself for, in his own words, “a slaughterfest.” Everyone knows Ritzen-hein’s routine. He always screams to the front from the get-go, running to the max, taunting others to match him. Those who take the dare—and there are few—soon regret it. No one can maintain his killer pace. Given that he’s lining up with two four-minute milers, Webb and Hall, it seems a sure thing that Ritz will start fast. He won’t sit around and wait for the big kickers.
“Dathan races like Prefontaine and Salazar,” Reavis observes. “He’s willing to kill himself. You hate to race those kinds of guys, because they will make you hurt really early and really bad.”
At the sound of the gun, Webb digs in and drives forward. He
Thirty-one other high-school runners line up with Webb at the Foot Locker start, eight from each region of the country—East, South, Midwest, and West. Getting to the final is like mak-ing an Olympic team; you must qualify via brutal regional races. The 32 kids pawing the start on the fourth fairway of Disney World’s Oak Trail golf course in Orlando are the best in the coun-try. Some 5000 meters (3.1 miles) later, the winner will be king.
Towering behind the runners is a giant inflated Foot Locker referee in black-and-white stripes. Each regional team starts to-gether and wears a different color—green (East), light blue (South), red (Midwest), and dark blue (West). The temperature has already reached the mid-70s for the 10:10 a.m. start, and a bright sun burnishes the runners’ uniforms. Cross-country may have been born 160 years earlier in England’s wintry mix of cold, rain, and muck, but this is the Disney Technicolor version.
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 the Century,’” says Marc Bloom, longtime publisher/editor of The Harrier, a newsletter covering the high-school cross-country scene. “In a normal year, you’d be lucky to have one runner per-forming at such a superhigh level. 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 runners often produce brilliant efforts and quickly flame out. No one would dare predict that these three would become, as they did, the dominant U.S. distance runners of the next decade.
Webb is a powerhouse from Reston, Virginia. Nine months earlier, as a junior, he had run a 1600-meter relay-leg in 3:59.9 at the Penn Relays. In his senior year, he would become the first (and only) high schooler to ever break 4:00 for the indoor mile. Outdoors, he would go on to crush Jim Ryun’s revered mile rec-ord for high schoolers with a mind-boggling 3:53.43—a record that could last for decades. In 2004, Webb would make the USA Olympic Team and in 2007 set a new American record for the mile, 3:46.91, taking down Steve Scott’s 25-year-old mark.
Ritzenhein is the defending champ, an aerobic monster who grew up beside the Hush Puppy shoe factory in Rockford, Mich-igan. He stands 5'6", weighs 112 pounds, and looks like a bench warmer on the chess team. But Ritz, as he is known, hasn’t lost a cross-country race in two years. He also has a bountiful future: After graduating from the University of Colorado, where he’d
lan Webb can’t stand still.
“In a normal year, you’d be lucky to have one runner performing at such a superhigh level,” notes one observer.
“That year there were three.”
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y 2000, American distance running had flopped to a historical low point. For the first time, only one American male and one female qualified for the Olympic Marathon. At the Sydney Olympics, Chris-
tine Clark placed 19th, and Rod DeHaven placed 69th. American runners fared little better on the track, with Jason Pyrah 10th in the 1500, Adam Goucher 13th in the 5000 meters, and Abdi Ab-dirahman and Meb Keflezighi 10th and 12th, respectively, in the 10,000. No American came close to medaling at a distance be-yond 400 meters. In weekend road races, increasing numbers of Kenyans began to claim the top spots in U.S. fixtures like Peachtree, Falmouth, and Bay to Breakers. The same was true in our famous marathons: Boston, New York, Chicago. No Ameri-can male won any of these in the 1990s.
Yet despite the flagging fortunes of U.S. distance running, ac-companied by a near-total lack of newspaper and TV coverage, a new generation of high-schoolers was getting stoked about the sport. Four things spurred their interest: the Internet; the 1996 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-
wants to get out clean and fast. For the first 100 yards, he’s care-ful: A year’s planning and training could vanish in a tumble or spike wound. But Webb’s out smoothly. When he spots an open-ing to his right, he steers over. Now he’s got a little room.
Webb eyes a runner just ahead of him but realizes it’s not Ritz-enhein. Too tall, wrong form. It’s Wesley Keating, from Texas, who’s not a threat. Okay, let him go. Webb relaxes. He has no interest in leading. He only wants to cover Ritz’s every move. A half-mile passes. No change. Keating leads; Webb is still loping a few yards back. The pace couldn’t be any easier. “I felt like we were running slower than five minutes for the mile,” says Webb.
But where’s Ritzenhein? Webb’s curiosity gets the best of him. He’s spent the last five months visualizing a fierce duel with Ritz; he even tacked a photo of Ritzenhein on his bedroom door. Webb has pledged his every corpuscle to hanging with Ritz’s blitzkrieg start. And now the guy isn’t even playing ball. Webb understands peripheral vision. He lets his eyes roll to the right for a quick look-see. No Ritz. He glances left. No Ritz.
What the...?
surprise startTo the astonishment of all, Ritzenhein (number 81) began the race by lurking at the rear.
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particularly his father’s rise from a gas-line grunt to a manage-ment position. “Prefontaine worked harder than anyone else, and he put it all on the line every time he raced,” Ritzenhein says. “I adopted that as the way I trained and raced.”
ike Webb, Ryan Hall hoped for a solid start at the Foot Locker final. He also kept an eye peeled for Ritz-enhein. “We knew Dathan was going to go out like a madman,” he says. But Hall and his fellow West
runners had another concern: They didn’t want to overextend themselves in the first mile. While the other 24 competitors had enjoyed a two-week rest since their qualifiers, the West runners had only seven days. Most decided to race with caution.
Hall, a chesty 5'11" and 145 pounds with close-cropped blond hair, deliberately didn’t match Webb in the early going. He
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-siasm. Daniels had been anointed “the world’s best running coach” by Runner’s World. His book explained how coaches could individualize workouts with pace-specific training paces for 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.”
On a visceral level, though, nothing could compare with the late-1990s movies Prefontaine and Without Limits. While Steve Prefontaine fell short of his goal, finishing fourth in the nail-biting 1972 Olympic 5000, and died in a car crash three years later, his message was clear: Go for it. After seeing the movies about Pre’s life, Webb modeled himself after his hero for several years, memorizing and repeating famous Pre quotes like “I run to see who has the most guts.” Ritzenhein found a parallel be-tween Prefontaine’s working-class roots and his own family,
hitting the gasRitzenhein took the lead just before
hitting the first mile mark—thenbroke into a dead sprint.
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lagged a little, trusting that it would prove the right tactic. Still, patience wasn’t his strong suit; he soon grew antsy. “My team-mates and I got a little bit mired in the middle when the course narrowed,” he says. “It was hard finding room to move. And I couldn’t figure out what Dathan was doing. Where was he?”
Hall was the least experienced of the three, running in his first Foot Locker final, and the most improbable and unpredictable. On his first training run as an eighth-grader, he had somehow survived 15 miles with his dad, Mickey, a 3:07 marathoner. His high school didn’t have a track or cross-country team when he entered ninth grade, so Mickey, a P.E. teacher and baseball coach at Big Bear High, organized “clubs” for Ryan and his friends.
Mickey Hall brought an uncommon wanderlust and curios-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-rutty. Back home, he and Ryan both attended a Jim Ryun Run-ning Camp in Kansas. The young Hall found himself mesmer-ized by Ryun’s spectacular high-school running—Ryun had run a 3:55.3 high-school record in 1964—the obstacles he faced later in his track career, and his bedrock Christian faith. Meanwhile, his father peppered camp speaker Jack Daniels with training questions. “It was a huge deal for me to meet Jim Ryun and his family,” Ryan says. “I didn’t feel like just a number at his camp. He was so personal, and such an inspiration.” Back home, Ryan plastered his bedroom with reminders of his new goal—3:59.
Year by year, Mickey Hall gradually increased his son’s train-ing: 45 miles a week, 65 miles, 85 miles, all at Big Bear’s high altitude. Most days Ryan ran medium-effort distance runs. On occasion, his father prescribed steep hill repeats on the local slopes. Following Lydiard, Mickey placed little reliance on speed-work. This frustrated his son, who read Internet posts about other runners’ eye-popping sessions, and wanted to match, or exceed, them himself. After almost every workout, he whined, “Dad, I could have run a lot harder.”
The previous year, Mickey had kept Ryan out of the Foot Locker competitions, sensing that the long California season had depleted his son. He related stories of athletes who burned out from too much racing and speedwork, and of Olympic cham-pions raised on long, moderate distance. Ryan was unmoved. “Coaching Ryan was like working a wild stallion,” Mickey says. “He always wanted to run as fast as possible. He always had that fire in his eyes. It was just something he was born with.”
Mickey finally capitulated during Ryan’s junior track season, and the two began consulting with Irv Ray, a successful college coach at California Baptist University. Ray introduced long, hard tempo runs; Ryan liked them and responded well, recording his fastest track times yet. So when cross-country season began in September 2000, he continued with similar workouts.
But Hall’s season started badly. He ran several courses slower than the year before, and threw up after a poor effort in the Stan-ford Invitational, possibly due to a prescription med. Mickey and Irv Ray reduced the work load. Ryan protested, but relented.
Several weeks later he broke a 21-year-old record on L.A.'s fa-bled Mt. SAC course. He was a heavy favorite to win the West
Regional on the same punishing course but almost failed to com-plete the distance. He wobbled to the finish in fourth, appar-ently dehydrated. “I came close to pulling him off the course on the last hill,” says Mickey. “He was white as a ghost. If you want to know the truth about Ryan’s senior year in cross-country, it was a disaster. There were so many ups and downs.”
Still, as he jockeyed for better position in the first mile of the Foot Locker final, Hall reminded himself that this might be his day. He knew he could run with the best, he was excited to race his first Foot Locker, and he had followed a drastic taper to en-sure freshness. “I realized I might be in a downward spiral,” he says, “but I also believed I might catch a flier and win. I always challenged myself to rise to the occasion.”
oments after the race start, Erik Heinonen settled into last place—right where he wanted to be. Heinonen, from Eugene, Oregon, had placed fifth in the West Regional race by pass-
ing dozens of runners in the last mile. He hoped for the same in the final. “I had a simple plan,” he says. “I went straight to the back. That’s where I was on the first turn when I looked over and saw another runner beside me. I remember yelling at him, ‘Hey, Dathan, what are you doing back here?’”
Webb, near the front, still hadn’t seen either Hall or Ritzen-hein. This gnawed at him briefly before he changed his outlook. If Ritz wanted to monkey around, all the better for Webb. “I was expecting Ryan or Dathan to blow out the first mile,” he says. “But if they were going to dawdle, that was fine with me. I was thinking, This is great. I’m going to win this thing.”
A muscular 5'9" and 140 pounds with a toothy, gummy smile, Webb had an almost primal need to compete and win. He had begun racing in topflight D.C.-area swim leagues at age 6, start-ing with the sprints—“Everyone wants to be a sprinter first,” he says—before moving up to longer distances. “There’s nothing like winning,” he says. “It gives you a flutter in the gut.”
Though he set an elementary-school record in the mile run, Webb was still primarily a swimmer when he began to enter cross-country and track races in ninth grade. Right away, some-thing was different. Better. He went from good to off-the-charts great in a flash. “Everything just clicked,” he says. “My improve-ment curve was exponential. I began to wonder: How hard can I push myself? How far can I go? How fast can I run?”
Webb knew something about mathematical curves and data collection. His father is a World Bank economist. As Webb’s pas-sion for running mushroomed—“I went hard core”—he began tracking everything: his miles, his times, his weight lifting. He thought he might analyze the info and detect secret pathways to success. More impressively, while still at a young age, he man-aged to grasp the big picture. “I remember early on that I realized if you combined a great ambition with a great work ethic, you could produce powerful results,” he says.
Webb produced like no one before him. As a sophomore, he ran the mile in 4:06.94, breaking the class record (4:07.8) Jim Ryun had set 36 years earlier. That fall, a junior at South Lakes
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High, Webb went undefeated in cross-country through the 1999 South Regional. Two weeks later, he flew to his first Foot Locker final convinced he could win. But he and others had underesti-mated another junior, Ritzenhein, who pushed to the front in the last 800 meters, as Webb faded to eighth, his rhythm dis-rupted by the undulations of the course.
Never lacking for confidence or combativeness, Webb couldn’t wait for the rematch. Through the summer and fall, nothing else mattered. There were local races, and States, and the South Re-gional, sure. But those were mere stepping stones. “I was on a personal mission,” he says. “I was so focused, so motivated. I ran workouts that just about buried me. I prepared for a battle. I was 10 times more ready than the year before.”
Webb understood that small stuff makes a difference. On easy days, he ran in a Virginia neighborhood with terrain like that of
the Disney course. Before leaving home, he packed a cooked pasta meal in Tupperware. He ate it alone in his hotel room as his prerace dinner—a big improvement, he figured, over the hot dogs and hamburgers that had been served at the 1999 prerace dinner. “I was so into every detail,” he says. “I kept telling myself it was the biggest race of my life, and I had done all I possibly could to prepare for it. I thought I was ready for anything.”
On race morning, as Webb churned around the eighth tee of the Oak Trail golf course and headed to the mile mark, it seemed that his intense planning would pay off. He had staked out the perfect position near the front. He felt comfortable; he was ready to pounce. While he hadn’t seen Ritzenhein or Hall yet, that was okay. Webb was running his own race, and he was in control.
he afternoon before the Foot Locker final, Ritzenhein and his coach, Brad Prins, relaxed at a nearby mov-ie theater, taking in the latest Austin Powers flick. “He warned me not to laugh too much,” Ritzenhein
says. “To be careful not to waste energy.” Ritz just rolled his eyes. In his five years with Prins, he had gotten used to the strange comments, weird antics, and insane workouts.
Still, Ritzenhein, slight and angular with a choirboy face, was unprepared for what Prins said afterward. “Do you know how you’re going to beat Alan Webb tomorrow?” Prins asked.
Duh, by destroying him and everyone else in the first mile like I’ve been doing all year long?
“You’re going to go out slow and take it easy the first mile,” Prins continued. “I don’t care what the pace is. But as soon as you hit the mile, you’re going to sprint and sprint and keep on sprint-ing until you break everyone.”
Prins was gruff and unvarnished. A 35-year Rockford High math teacher, he had started running at midlife, lost 60 pounds,
and qualified for Boston with a 3:10. In his classroom, he de-lighted in forcing nervous students to solve problems on their feet. At cross-country practice, the torture cut deeper. In Dathan Ritzenhein, Prins found the perfect vessel. “Dathan had the drive to push himself to the edge day after day,” Prins says. “And I was mean enough to force him out onto that edge.”
The two had met when Ritz’s father, a triathlete, brought the seventh-grader to a North Kent Track Club workout run by Prins. Ritz had the usual distorted visions of athletic glory: He wanted to pitch in the bigs, or play quarterback at Notre Dame. Only problem: Ritzenhein was five feet tall, 106 pounds, and looked like a “butterball,” in his own words. Prins took one look at the waddling youngster and declared: “Nope, not going to happen.”
Over the next year, Ritzenhein sprouted six inches, put on only a few pounds, and spent all his free time bicycling, swim-ming, and running. He loved the midweek 20-mile time trials organized by the local bike club. “It was fun to go hard,” he says. “Going slow was boring. I liked to improve and break barriers.”
During the winter of his eighth-grade school year, the now-lean Ritzenhein threw himself into running. Every morning before school, he ran four miles as fast as he could. Pitch dark-ness, freezing winds, blizzards, no problem. By early spring, the runs took only 22 minutes. That summer he ran a road 5-K in 16:10. “Suddenly, people were like, ‘Who is this kid?’” he recalls.
Realizing he had a prodigy in town, Prins read everything he could about distance running and tested each training idea on Ritz and his other runners—sprints, stadium steps, ankle weights, plyometrics, tempo runs, long runs. “We were his guin-ea pigs, and trained like crazy,” says Ritzenhein. “It’s amazing I never got hurt. I just kept getting stronger.” One day he ran eight miles in the morning and intervals that lasted half the afternoon. A final tally showed 32 x 400 meters in 65 seconds, with enough warmup and cooldown to give him 22 miles for the day.
Ritz took the full brunt, and he asked for more. One season 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 the steep hill might cause a leg injury. More diabolically, he wanted to reduce the recovery time between repeats. So he met Ritzenhein at the top of each repeat in his four-wheel-drive Subaru Legacy, then drove him back down in 30 seconds, com-plete with clouds of dust and screeching brakes.
From time to time, the team ran sprints on a big parkland loop. Prins sat in a director’s chair, blowing a whistle to start and stop each sprint. The runners never knew when they would be-gin, or how long they would have to maintain each full-tilt ef-fort. Start-stop, start-stop—around and around they flew. After 15 minutes, everyone was collapsing. Even Ritzenhein, far ahead of the others. This roused Prins from his chair. “Dathan would be crawling on the ground, and I’d run over and kick him in the butt,” Prins says. “He’d look at me with this big grin, jump to his feet, and away he’d go. We pushed hard, but we had fun with it.”
Ritzenhein admits as much. It helped that he was winning everything in sight. “I got so much satisfaction getting better,” he says. “The longer the distance, the better I did. Others might
In seconds, Ritz led Webb by 10 meters. Everyone else had disappeared from
view, or so it seemed. Ritzenhein simply laid waste to the field.
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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.
biding his timeKnowing there were two miles to go, Webb chose not to sprint after Ritzenhein right away.
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near the three-mile mark, Webb mustered a kick to maintain his position. He finished second in 14:55, Hall third in 14:59.
Ritzenhein never let up. He thrashed his way through the third mile to the biggest lead in the history of the Foot Locker boys final. He broke the tape in 14:35, a full 20 seconds ahead of Webb, having utterly demolished the entire field. All across the land, young running fans logged onto Dyestat.com and declared Ritzenhein the untouchable king of high-school distance run-ners. In three years of Foot Locker competition, he had finished eighth (sophomore year), first, and first.
Disgusted with his third-place finish, Hall brushed past his parents and hurried back to his hotel. There he saw and con-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 upset,” he says. “I had some things I just had to get out of me, so I went and ran as hard as I could for 45 minutes.”
A stunned Webb sought solace from his parents. “They were good,” he says. “They didn’t sugarcoat it; they knew how disap-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-country, I figured it would pay dividends,” he says. “With some good speed workouts, I thought the track times would come.”
Ritzenhein staggered through the chute and collapsed to the grass—a signature move. He was soon surrounded by well-wishers: his parents; Rockford teammate Kalin Toedebusch, who had just finished sixth in the girls race (and who would later become his wife); and Brad Prins. Even as the turf cushioned Ritz-enhein’s spent body, he couldn’t shake the agonies just endured. “I was hurting so bad the last two miles,” he says. “I kept going by telling myself, You only have to hurt another 10 minutes. If you don’t keep pushing, you’ll regret it the rest of your life.”
Ritz had won with grit, sweat, resolve. He won with talent and guts. He won because he understood that victory doesn’t come cheap, and he was willing to pay the price. “It was my last high-school cross-country race,” he says. “My last Foot Locker. It was so important. It seemed like the biggest thing in the world.”
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-out, yet got no reward for his effort. Over one hillock and down the next, up one fairway and around the green, he couldn’t make a dent on Ritz’s lead. It held constant at 10 meters. “It took ev-erything I had just to stay close,” he says. “I was so surprised. I expected my breathing to calm down, but I just couldn’t get it back. I began to realize, Oh my God, it’s not happening.”
Ritzenhein covered the second mile in 4:37, 10 seconds faster than the first. He had no idea where Webb and Hall were. The crowds were screaming so loud, so close, that he couldn’t deci-pher any clear message. He resisted looking back. This was no time to give a rival hope. “I was running out of steam,” he says. “Pushing to the limit. I knew I’d have nothing left at the end.”
Hall had yet to manage a big move. Through much of the twisty second mile, he couldn’t even see Ritzenhein and Webb, who had surged far ahead. He focused on staying in front of the West runners who had beaten him at regionals. “I missed the critical moment when Dathan and Alan took off, and then they were gone,” he says. “I thought they might blow up and come back, but mainly I worked to fend off the other West runners.”
The strategy paid off. Soon he was in third place, gaining on Webb. The celebrated trio had raced to the first three positions, although Ritz held what looked like an insurmountable lead.
In the last mile, Webb almost cracked. He felt more observer than participant, as if he were watching a video that violated the laws of his known universe. With every stride, the skin-and-bones runner ahead of him was increasing his lead. “I’d never been broken so far from the finish,” Webb says. “I couldn’t be-lieve what was happening.” When he realized Hall was closing
won and doneRitzenhein staggered through the chute
and collapsed—a signature move.
Ritzenhein never let up. He thrashed his way through the third mile to
the biggest lead in Foot Locker history, and broke the tape in 14:35.
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CHANGE IS GOODTransform your performance with better nutrition, training, and gear.
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Running is a good habit. After all, to enjoy its great health and fitness benefits, you have to run, again and again. But determination and discipline can get the best of you when bad habits creep into your training, or into your psyche, your gym, your kitchen, even your closet. The trick is to maintain the positive behaviors—those that contribute to a healthy lifestyle—while eliminating the negatives, those that don’t help you much. “Smart, inspired runners can make changes,” says Vonda Wright, M.D., an orthopedic surgeon and marathon runner at the University of Pittsburgh Medical Center. “These are the same runners who stay on the roads, don’t miss time because of injuries, and continue to improve.”
The process of changing patterns starts not on your feet, but between your ears. “You have to first say, ‘Wow, there’s a different way of looking at this,’” says Margaret Moore, codirector of the McLean Hospital/Harvard Medical School Insti-tute of Coaching and founder of Wellcoaches. “Then the behavior itself is more likely to change.”
We matched the four runners in these pages with experts who identified common problems and recommended better ways to train, eat, think, and gear up. The makeovers taught the runners about themselves, about the power of transforma-tion, and about the sport. Here’s how you, too, can learn from their mistakes and embark on a new year of changes of your own.
By JOHN HANC PHOTOGRAPH by CHRIS KORBEY
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RUNNING EDITION
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depend on each other, and if one’s not happy, the other’s not going to be happy.” Sure enough, he found a lack of flexibil-ity in the foot and ankle, which was caus-ing tightness in her calves—which in turn, led to the inability of the glutes to fire efficiently.
De Angelo recommended active-re-lease stretches for the calves, hips, and groin, along with multiple sets of Bulgar-ian split squats (performed with one leg on a bench) and straight-legged runner’s lunges. The completion of about four months of twice-a-week strengthening and stretching sessions on her own and at the Center coincided with Teacoach’s goal race, which she finished in 1:03:22—more than a minute per mile faster than the previous year. “I had a lot more con-fidence, this time,” Teacoach says. “I was powering up the hills. Even mentally the strength helped. I kept telling myself, You’re strong; you don’t need to stop.”
The Expert Intervention
ron de angelo, director of sports performance at the Center for
Sports Medicine at the University of Pitts-burgh Medical Center, observed and test-ed Teacoach’s gait, balance, and cardiovas-cular fitness, as well as her strength and flexibility. “We essentially took a snap-shot of her running motion and analyzed it from the big toe all the way up through the neck,” he says.
Teacoach mentioned that she had had problems with calf cramps. De Angelo watched her try to perform a series of one-legged balance exercises, which re-vealed weaknesses in both the hips and glutes. “If your hips or glutes are weak, the calves are going to have to absorb a lot more force than they should,” he says.
De Angelo’s analysis proceeded direct-ly from the hip to the foot. “The foot and the hip are best friends,” he says. “They
The Situation
kara teacoach’s mom inspired her to run—by bruising her daugh-
ter’s ego. Kara had run track in high school but was no longer in shape, and when they went out together, her mom dusted her. “Here she is, 23 years older than me, and I couldn’t keep up with her!” To avoid further embarrassment, Tea-coach began running on the rail-trail near her home three to five days a week. She 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-ing machines. “It was springtime, the weather got nice, and I decided I’d rather be outside,” she says.
Outside running. She knew that she should be doing some other forms of cross-training. “But somehow after work, a nap always wins out over weight lifting or stretching,” she says.
Teacoach did have a goal: The Great Race in Pittsburgh. She wanted to be able to improve on her finish time in the pop-ular 10-K; she had clocked 1:11 in her first attempt at the 6.2-mile distance. She knew that to run better, she had to get stronger and more flexible.
The American College of Sports Medicine’s guidelines call for two resistance-training sessions per week—that is, eight to 10 exercises working the major muscle groups; eight to 12 repetitions per exercise. Runners should pay particular attention to the core muscles, the glutes, hips and lower back, as well as the legs and
upper body, says orthopedic surgeon Vonda Wright.
Wright recommends working your muscles differently once or twice a week with something besides running, like Spinning. “It’s an intense cardio workout, you’re using your butt, and teaching your muscles to fire faster.”
While some studies have shown that
stretching does not reduce the incidence of injury, Wright believes in dynamic stretching after warming up. She recommends gently stretching your calves, hamstrings, hip flexors, butt, and quads after every run. Another option: Pilates or yoga classes typically incorporate both core and flexibility work, so either is time-efficient.
Should You Do Something Else?
The Run-a-HolicKARA TEACOACH, 28
Change Your Ways: CROSS-TRAIN
Bridgeville, Pennsylvania Married Occupational Safety and Health researcherRunning résumé: Averages 20 miles a week
PHOTOGRAPHS BY STEVE BOYLE
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RUNNING EDITIONExtreme Makeover
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STRETCHING HER LIMITSTrainer Ron De Angelo helped Teacoach get strong and more flexible.P
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at the expense of optimal nutrition.”Keilitz’s food diary revealed she had to
cut back on appetizers and desserts, and load up on veggies. Still, she says, the servings-based plan was “a lot simpler than thinking about calories. It was bal-anced, and easier to visualize.”
Using Stopler’s strategies, Keilitz lost around 30 pounds and completed three Ironman triathlons. She hopes eventu-ally to break two hours in the half-mara-thon. And she believes her new diet will help her reach that time.
“I suspect a lot of runners are like me,” Keilitz says. “We’re not going to be elites; we’re not Boston qualifiers. But we can improve. I didn’t think I could lose weight, but once I started doing it the right way, I did. And if I can, so can you.”
Keilitz, who weighed around 175 then, was ready to quit run-ning when her TNT coach urged her to reconsider. “He said, ‘If you’re getting some-thing positive out of this, then you need to do whatever it takes to stay in the game.’” That, Keilitz says, was “my epiphany. I realized that I liked being part of the running community. I wanted to be around these people. But my weight was an obstacle.”
The Expert Intervention
sports nutritionist and fitness trainer Tracy Stopler, R.D., asked
Keilitz to keep a careful record of every-thing she ate for three days—including one weekend day, because weekend hab-its differ from midweek patterns. Based on that, she came up with an eating plan that was notable for what it didn’t contain: Calorie-counting. Instead, Stopler focused on daily servings. “The key for runners looking to lose weight is to reduce the amount of food intake,” she says. “But not
The Situation
kathy keilitz, who has struggled with her weight since college, never
believed that she could be a runner, much less a marathoner. “I used to do anything to get out of gym class,” she says. But after receiving a Team in Training brochure, she was inspired to try a half-marathon and later ran a couple of marathons in the six-hour range. “I was still heavier,” she says. “I was amazed I could even do it.”
Despite the fact that she was training for long distances, Keilitz still wasn’t los-ing weight. She fell into an all-too-com-mon trap: consuming more than she was burning of a “typical American diet”— processed foods, large portions, high-fat appetizers, high-calorie desserts. “I thought running gave me a license to eat anything I wanted,” she says.
Her turning point came on a hot day at the Walt Disney World Marathon, which Keilitz finished in 6:25—her slowest time in the marathon. “I had a meltdown after that,” she says. “I beat myself up. Why am I doing this? I’m too fat to be running! Who am I kidding here?”
Using this food-groups list, track what you consume for a few days. Most runners should target the minimum daily amounts of these foods, says nutrition-ist Tracy Stopler.
5–8 ounces protein (females); 8–12 ounces (males)Two ounces is equivalent to one egg or two tablespoons of peanut butter; weigh chicken, fish, and meats in ounces.
3–4 servings of low-fat or fat-free dairy productsOne serving equals one cup of milk, kefir, or yogurt, one ounce of hard or soft cheese, or ½ cup of cottage cheese.
2–4 fruitsOne cup of fresh or frozen fruit or six ounces of fruit juice.
3–5 vegetables½ cup of vegetables; or one cup of leafy greens.
6 servings of grain (for weight loss); 6–8 (females); 10–12 (males)One slice of bread; ½ cup of cooked rice, pasta, or oatmeal; or one small sweet or baked potato.
Does Your Diet Need a Makeover?
Change Your Ways: LOSE WEIGHT
The OvereaterKATHY KEILITZ, 42Bay Shore, New York Former computer software executiveRunning résumé: Averages 25 miles per week
RUNNING EDITIONExtreme Makeover
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INSPIRED CHEFKeilitz lost 30 pounds
and is now studying to become a certified
holistic nutrition counselor.
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usually need only one layer,” says Cook. On days when temps are below freezing, Cook suggests a long-sleeve top with a zipper—so you can unzip as you warm up. For snow or cold rain, Cook recom-mends a water- and wind-resistant outer layer or shell. For Arbeit, Cook found a Nike jacket with zip-off sleeves, so that it could also be worn as a vest. All of it—from head to toe—made of moisture-wicking material. As Cook says: “Stay dry, stay warm, look cool.”
Kayanos, he overcame his wardrobe chal-lenges to clock 1:24 at the Long Island Half-Marathon last May. Still, he knew good gear would serve his needs better—and also help him dodge the ridicule of his training partners.
The Expert Intervention
bob cook has seen all kinds of sar-torial misfits come through his
store, the Runner’s Edge in Farmingdale, New York, in the past 25 years. “We get a lot more of this than you would think,” he says. However, it’s also a pretty easy fix. “I start from the bottom, and then go inside-out,” he says.
For the lower body, that means light, comfortable runner’s briefs under a pair of running pants made of moisture-wick-ing fabric and with a zipper at the ankles. “The legs get warm fast while you run, so unless you’re running in Antarctica, you
The Situation
as a criminal-defense and person-al-injury attorney, Mike Arbeit cuts
a sharp figure in court in custom-tailored suits. But out on the roads, it’s an entirely different case. Last winter, Arbeit showed up to meet a few running buddies on a 27-degree Saturday morning wearing baggy athletic shorts, a cotton, hooded sweatshirt, and a pair of cotton athletic socks to pull over his hands. “Life just gets in the way,” he says. “Buying running clothes seems sort of an afterthought.”
Arbeit does invest in quality running shoes every few months. In his Asics Gel-
If your tights date back to the last century, buy new clothes already! With sales at running stores and online vendors, you can gear up for under $200.
Look for synthetic fabrics with a weave that wicks (or draws) moisture away from the skin. Quality products should also have flat-stitched seams (less chafing). The
more panels (separate sections seamed together), the more the garment will be able to accommodate your movements.
“You want your base layer tight to keep you warm and dry,” says store owner Bob Cook. “The outer layer should be a bit looser because air in between the layers keeps you from overheating and lets
stuff evaporate.”Cook recommends
two complete outfits to avoid excessive washing, which eventually breaks down the fabric. “Keep ’em out of the dryer,” Cook says, to avoid shrink-age, melting, and stretched-out elastics.
Reflective materials are smart for dark mornings, evenings, and snowy days.
Does Your Closet Need Cleaning?
Change Your Ways: GEAR UP
The Badly DressedMIKE ARBEIT, 39Wantagh, New York Married, one child AttorneyRunning résumé: PR of 18:00 for a 5-K; 1:24 in the half
THE STYLE GUYCook (left) fitted Arbeit in head-to-toe technical gear.
RUNNING EDITIONExtreme Makeover
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lazy. “She said something about how she was scared to go to the next level,” says Sachs, himself a runner. “She’d love to do a full marathon, but had a fear of not be-ing able to finish.” Sachs realized that Ulrich had issues with confidence.
Sachs suggested a strategy to overcome fear. “Jess had talked about watching TV,” he says. “Okay, so this channel has some-thing scary and fearful on it. Let’s change it to something confidence-building, positive, or distracting.”
On a long run afterward, Ulrich began to complain about an upcoming hill. “Then I switched to images of runners going up easily,” she says. “And the fear went away. I said, ‘Wow, it’s working!’”
it!” she says. She was eager to run an-other event until the sub-zero Nebraska winter arrived. “I started going out less and less.” The next spring, she ran an-other half, but hit the couch again come winter in what she calls “the dreadful cycle of my running career.”
And then her running was sidelined by pregnancy. Two months after giving birth in March 2010, she ran a five-mile race. But as any new parent under-
stands, finding the time to run is difficult. “There’s always an excuse,” she says. “School, job, husband, Desperate House-wives. Getting out the door, especially with the baby, is so hard.”
The Expert Intervention
ulrich’s issues didn’t surprise Mi-chael Sachs, Ph.D., and a sports psy-
chologist at Temple University in Phila-delphia. But Sachs didn’t think Ulrich was
The Situation
jessica ulrich has two running moods: wild enthusiasm and para-
lyzing inertia. Her on-again, off-again running career began in 2006 when her mom announced that she wanted to do a half-marathon for her 50th birthday. Re-luctant at first, Ulrich went along with the plans to run the Chicago Half-Mara-thon, finishing in 2:41. “Turns out, I loved
If fear or lack of confidence is hamper-ing your motivation, some variation of the technique that sports psychologist Michael Sachs recommended for Ulrich could work for you, as well. “Channel changing is really about finding something you can plug into to draw energy, distraction, or inspi-ration from,” he says.
Facing Fatigue?“Plug into your inner Kenyan,” Sachs says. “Imagine a distant ancestor running across the Serengeti.”Self-Talk “There’s a saber-toothed tiger after me, and if I don’t haul butt, I’m going to be his dinner!”
Missing Motivation? “Emphasize self-satis-faction,” says Sachs.
“Imagine rewards.”Self-Talk “I’m running for…[charity, child, or flavor of ice cream].”
Lacking Confidence?“Remember the most successful run you had,” Sachs says. “It could be a race or in training, but remember how you felt.”Self-Talk “I’ve done this before, I can do it again. I’m strong, I can finish.”
Is Your Mind Slowing You Down?
Change Your Ways: GET MOTIVATED
The UncommittedJESSICA ULRICH, 30Omaha, Nebraska Married, one child Restaurant manager Running résumé: Averages 20–25 miles a week (sometimes)
HAPPY HELPERUlrich can call on her mom (right) for babysitting or training runs.
RUNNING EDITIONExtreme Makeover
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st1Remember
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
MARATHON GUIDE 2011
A to
Your first marathon is more thana race—it’s a story. And chances are good that after you cross that first finish line, your tale will include how quickly the first 10 miles went by, and how at mile 25 you felt a mix of relief (Thank God it’s almost over) and disbelief (Wow, I’m going to make it). To en-sure that you have a good story to tell, you want to pick a race with certain features: excellent organization, a likely chance of
good weather, fan-friendly atmosphere, plenty of fluid stations, and a safe, well-marked, well-staffed course. We’ve selected 10 marathons—out of the nearly 400 held in the United States each year—that cover these essential needs of a first-time mara-thoner. Whether you want a race that’s large or small, urban or rural, tranquil or festive, these races will lay a special setting for the epic tale of your first 26.2-miler.
By MICHELLE HAMILTON ILLUSTRATIONS By RYAN SNOOK
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Are you bringing family? Are you a kid at heart?
The Walt Disney World MarathonOrlanDO January 9, 2011
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.
Stay Close Travel is fun, but it adds stress: Did I pack my socks? How do I set this alarm? Running close to home lets you train on the course, stay in your own time zone, and sleep in your own bed.
… Or Go Far You can always do your local race, but your first warrants going all-out. Find a race that
doubles as a great weekend getaway and make it an extended experience.
Time It Right Nearly 100 marathons are held in the United States in October and November for a very good reason: Cool weather is ideal for racing. But you also need to factor in when you’ll be training. If you struggle in the
heat, 18-milers in August might not work. Consider your schedule: If you’re a teacher with time to train in the summer, an early September race could be perfect.
Check the Profile Does a flat course make you feel more confident about finishing? Or would you rather tackle a few climbs if it means stunning
scenery? Know your prefer-ence, check out the course’s elevation chart, and train for the terrain you’ll face.
Choose Your Crowd Big events have lots of spectator support, and their cheers can help push you. But only if you thrive off the mania. Smaller races offer a mellower atmosphere.
loop flat hilly urban rural shuttle buses
kid’s run Music pace teaMs
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COuRSe SeleCTIOn How to pick a marathon that suits you
fantasy runMany participants of the disney Marathon get into the act.
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Do you think a marathon should also be a party?
Rock ’n’ Roll Arizona MarathonPHOENIX January 16, 2011
first marathons are about having fun—you can fret about time later. The Rock ’n’ Roll Marathon series practically invented the 26.2-mile party. Today, there are nine RNR marathons, but we say go to Arizona. Here’s why: The half and full marathons
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, and the historic art district of Old Town Scottsdale. Arizona also gets high marks for organization, from the ease and quality of 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.
VETERAN TIP ➔ Temperatures can be chilly (about 40 degrees) at the start, but you should plan for it to be warm and sunny by the finish. Wear a hat and sunscreen.
aching muscles into the hands of one of the 25 massage thera-pists at the finish. On the course, local high-school bands and 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
HEADS UP ➔ The first half of the course has a sloped shoulder with little shade. On a sunny day, it can feel hot.
VETERAN TIP ➔ There is a BYOB option. If your favorite brand or flavor of sports drink isn’t served, fill your own bottles in advance. Volunteers will have them for you at aid stations.
Do you like to reward yourself with a glass of wine?
Napa Valley MarathonNAPA, CALIFORNIA March 6, 2011
napa offers runners the good life: Sip wine on Friday eve-ning and mingle with other runners as a jazz quartet plays in the background. Sip more wine (and lots of water) at the expo. Run from Calistoga to Napa along the famed, mostly flat Sil-verado Trail through vineyards for 26.2. Then release your
ROAD TO RECOVERYThe 15 wineries that line the course
are open for postrace tastings.
LOCAL COLORPapago Park showcases Arizona’s distinctive geological formations.
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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 for scream teams) line the course, and more than 100,000 spec-tators add their own attractions: fruit and candy stands, lawn parties, and beer lounges. Courtesy vans drive along the course scouting for runners who might need help. You do need to be prepared for hills—but they’ll reward you with views of the Ohio River and downtown Cincinnati. You can also join a pace group to help you manage the ter-rain. Postrace, take the free shuttle back to your hotel, where you’re guaranteed late checkout (hotels can’t be a race part-ner if they don’t). flyingpigmarathon.com
HeaDs Up ➔ More than 16,000 runners in the full, half, and relay can make for a crowded race. But organizers are
instituting corrals at the start this year to ease congestion.
VeTeran Tip ➔ The climb from miles five to eight isn’t as bad as the profile suggests because the incline is stair stepped, so you get a breather now and then. Pace yourself and you’ll have plenty left for the second half.
Do you prefer scenery to screaming crowds?
Ogden MarathonOGDen, 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 majestyogden marathoners enjoy views of utah’s bear river range.
crossover appealthe roebling suspension bridge takes
flying pig runners to kentucky and back.
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Do you want a small, quiet event?
steamtown MarathonsCranTOn, 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 Center, a home for mentally and physically challenged children, cheer runners on.
Do you want tons of support without the chaos?
fargo MarathonfarGO, nOrTH DakOTa May 21, 2011
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 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.
next stop, beantown?steamtown is consistently ranked as a top race to qualify for boston.
marquee eventMarathoners pass the
historic fargo theater—a 1926 art deco movie
house—at miles 3 and 22.
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Do you love the laid-back, Pacific Northwest vibe?
Portland MarathonPORTLAND, 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), look to the right for a view of Mt. Hood and Mt. St. Helens.
MY FIRST TIME Icons remember their marathon debuts
Amby Burfoot1968 Boston Marathon winner
“Boston in 1965. At the start in Hopkinton light snow was melting off rooftops. When we hit Framingham, I passed a mile marker that said 19 7/8
miles, weird fraction, but more to the point: I had never run that far in my life. In Newton, I called out to spectators. ‘How far to Heartbreak Hill?’ One said: ‘You just went over it.’ I finished euphoric.”
Bart YassoRW’s Chief Running Officer (right)
“In 1983, I ran the Prevention Marathon in Bethlehem, Pennsylvania.
A man on a bike rode by at mile 23 and said, ‘These last miles will be the longest of your life.’ He was wrong. They were among the happiest because I knew I’d finish.”
Kathrine SwitzerFirst woman to officially enter and run Boston
“During Boston in 1967, I grew up. I started as a nervous girl, then two miles into the race, the director grabbed me. I was a female running his male-only
race. I thought it was a bad dream. I finished feeling like I’d left my childhood on the streets and had become a woman full of resolve.”
Deena Kastor 2004 Olympic Marathon bronze medalist (above)
“Word among running circles was that the 2001 New York City Marathon might not take place because of September 11. While 40,000 runners awaited the start, the national anthem played. That was one of the most proud and patriotic moments of my career. The race was as fulfilling as any I’ve ever known.”
Bill RodgersFour-time champ of the Boston and New York City marathons
“In Boston 1973, I thought I was in good shape, but I didn’t know how to pace. I made it to the top of Heartbreak Hill, then dropped out. I was demoralized. My next race, a friend paced me for 16 miles, then I ran harder for the last 10. It was a more careful strategy. It worked; I won.”
Kara Goucher2008 Olympian, placed third
at her first marathon—New York City in 2008 (left)“I couldn’t believe how painful the last 10-K was. I was looking for a place to drop out. The crowds were
deep, so there was nowhere to step off. Thank good-ness! It was my greatest
physical accomplishment.”
LOCAL WEATHERClassic Portland conditions (cool and overcast) are ideal for racing.
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Will this be your only marathon ever? (Yeah, right.)
ING New York City MarathonNEW YORK CITY November 6, 2011
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.
VETERAN TIP ➔ Develop a plan of attack for water stations. Decide if you’ll go to the left or the right, and if you want water or sports drink. Be superspecific with your support crew as to where you’ll see them during and after the race.
Do you want to do a big-city race where first-timers are celebrated?
Marine Corps MarathonWASHINGTON, 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 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 theexpo and take a hotel shuttle. Browsing the 200 vendors makes for a long day on your feet.
Are you ready to run your first marathon? Visit runnersworld.com/marathonguide to find out.
PROUD TO SERVEMarines work the water stations and award finishers with medals.
BROOKLYN HIGHSThe NYC Marathon provides
runners with a foot tour of the city’s five boroughs.
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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 COHENPhotographs By JOE WIGDAHL
Way of the R
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The author (left) tested an elite
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he’d guided the team to three state titles. Keith, a one-time All-Big Ten runner at Michigan State, was running the stores. They both believed that Americans had forgotten a key ingredient to the success marathon runners like Frank Shorter and Bill Rodgers had enjoyed.
“People had stopped doing group train-ing,” says Kevin. “We’d lost that team concept of ‘You make me better, and I’ll make you better.’” The brothers also saw a flaw underlying the ways in which Americans were training. “Everyone wanted a regimen that would leave their legs feeling fresh,” says Kevin. “They wanted to know, ‘How can I get that spring in my legs?’ That was the wrong question. The question should be: ‘How can I train my body so that when the fa-tigue hits me, I’m still able to respond?’”
To that end, the brothers started a team
of stillness, a Bengay-scented freeze-frame. Then it’s all flailing arms and legs.
I hit the first mile 20 seconds slower than planned. Easy, Adam, easy. You have the whole race to make up time.
Just then, Kevin Hanson jumps out from the crowd and into the street, cup-ping his hands to his bearded mouth. “Good! Good!” he screams at me. “You look relaxed!” And then the guy from Michigan is gone. No, I’m gone. Moving forward. Wondering what the next 25 miles hold for me. If the last 10 miles will be a death march. And what, exactly, I was thinking when I veered off the con-ventional training path and onto the marathon road less traveled.
The Hanson brothers have been training elite runners in their renegade ways for more than a decade. Back in 1999, American distance runners had hit a wall. At the time, Kevin Hanson, now 50, and his younger brother, Keith, 45, owned and operated a Michigan-based chain of running stores called Hansons Running Shops. Kevin, a former colle-giate distance runner at Michigan’s Oak-land University, was also coaching cross-country for the local high school, where
Sixteen miles. The words keep invading my conscious-ness. They shove aside any reassuring thoughts that four months of training for the Chicago Marathon should have wired into my brain. It’s two minutes until the gun—I should be thinking about how I haven’t missed a single day of training, or how I just ran my fastest 5-K since col-lege. Instead, I’m obsessing over how my longest training run was a mere 16 miles.
“You ready?” asks the squat, 50-some-thing-year-old guy next to me. He’s wear-ing a big, goofy smile. He’s probably run six 22-milers in preparation for this race.
I look at him and think, I haven’t the faintest idea. I’ve been following this crazy plan cooked up by two guys from Michigan. I’ve abandoned the core principles that have guided my marathon training for the last 15 years. I’d gladly trade places with you if I could, you grinning bastard.
“I guess I’ll find out soon enough,” I say.Race officials remove the barrier before
our corral, and the throng surges forward. When the gun cracks, there’s a moment
team PlayersThe author behind
Melissa White, CarolJefferson, Keith Hanson,
Patrick Rizzo, KevinHanson (from left).
THe HanSon way
“Let the body recover without the mind losing confidence.”
Severe tapers can leave you flat. Cut mileage by 20 percent two weeks
out; 40 percent one week out.
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I hit the halfway point a little more than a minute ahead of pace. I suck down a gel. My legs feel solid. Maybe those Han-sons aren’t so crazy after all. Who needs 20-mile training runs anyway?
At mile 18, the crowds thin. I switch on my iPod for some inspiration. “Life Dur-ing Wartime” by the Talking Heads hits me like a jolt of Red Bull. I stick out my tongue, mugging for the crowd, and my cadence picks up once again.
To call my 1993 marathon debut inauspicious gives it way too much cred-it. Three years after concluding my col-legiate running career at the University of Pennsylvania, I set out to run the New York City Marathon with what I consid-ered to be a modest goal for me—break three hours. But midway through, fueled by rowdy Gotham crowds and blissful ignorance, I tossed that time aside for a loftier target: 2:50.
Not surprisingly, the wheels fell off. I finished in 3:20, looking more like an
extra from Zombieland than an erstwhile Division I athlete.
Over the next five years, I managed to drop my PR to 2:59, following a program that relied on grueling track sessions (13 one-mile repeats anyone?) and long, slow
runs that reached 30 miles (no, that’s not a typo). But I continued to expe-rience late-race bonks. That changed when I scrapped the über-distance runs in favor of 14- to 22-mile pro-gressive efforts, where I’d start out easy and eventually reach marathon pace. In 2003, I finished the Chicago Marathon in 2:36.
In the years that followed, how-ever, the minutes began piling back on. I still ran hard, but my training lacked structure—increasingly, I de-cided what to do based on how I felt. Still, I longed to break 2:40 one more time. At 41, I knew I couldn’t hold back the aging process, but if I could recapture the focus I once had, it might relight my competitive fires and keep me excited about running for years. Yet, as a single dad with two boys and a demanding job, I no longer had the luxury of spending three hours on a long run (nor the
size the long run, he says. Twenty-plus mile efforts sap most runners and com-promise the quality of subsequent work-outs. “There’s nothing magical about a long run of a certain distance,” he says. “The most important factor is quality to-tal mileage, week in and week out.” It’s a formula, he says, that holds true for be-ginners, elites, and everyone in between.
Throughout the first 10-K of the marathon, I try to heed Kevin’s prime di-rective: Stay in control. My plan was to hover around 6:05 per mile. The day be-fore, he’d reminded me, “For every second you’re fast on the front end, it will cost you two on the back.” But by mile seven, with the boisterous crowds, and endless runners to pick off, I’ve dropped the pace down to five seconds per mile faster than goal pace. I’m feeling good, so I decide to lock down and see what happens.
for elite postcollegiate U.S. distance run-ners, now called the Hansons-Brooks Dis-tance Project (sponsored by shoe and ap-parel manufacturer Brooks Running). The project has guided more than 25 men to qualifying times for the U.S. Olympic Marathon Trials, including Brian Sell, who finished third at the 2008 Trials. In October, Desiree Davila was the first American woman at the Chicago Mara-thon in 2:26:20, finishing fourth overall.
The Hansons’ marathon-training phi-losophy is simple: “Running a marathon is all about pace,” says Kevin. “Our pro-gram teaches your body and mind how to run your goal pace, no matter how tired you are.” They’ve designed their training, which they’ve used with both elites and midpackers, around a concept they call “cumulative fatigue”—high weekly mileage volume and a steady diet of hard workouts. Those workouts, dubbed “Something of Substance,” or SOS, include a speed or strength day run slightly faster than goal marathon pace, a marathon-pace tempo run that gets pro-gressively longer, and a long run done 45 to 60 seconds slower than goal pace.
“All successful training programs have speed, tempo, and long run components,” says Kevin. “Our program differs because we put equal weight on each part.” In conventional programs, he says, runners often do little training at their marathon goal pace. But in their plan, “the workouts are all cal-ibrated around your marathon goal pace so that, come race day, you’ll be able to hit your splits in your sleep.”
Perhaps the most notable feature of the plan is the absence of a sacred cow—the 20-plus-mile long run. For non-elite runners like me, the long effort tops out at 16 miles. “People say, ‘How can a long run be only 16 miles?’” says Kevin. “Then they’ll fin-ish that run and say, ‘Gosh, I don’t think I could run another 10 miles.’” And they’ll be right, he says. With the plan’s emphasis on high mileage and hard workouts, “you’re not run-ning the first 16 miles of a marathon, you’re running the last 16. We’re du-plicating that final-miles feeling.” Traditional programs overempha-
moment of trutHThe author (in gray) at the start. On the plan, he ran 70-mile weeks—with no off days.
THe HanSon way
“You can’t bank time.” Going out too fast in the beginning
means you have zero seconds to draw on later in the race. In fact,
you’re investing in a crash.
Way of the Renegades
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rest of the day impersonating the walking dead). The Hansons’ plan, with its abbre-viated long runs and structured regime, drew me like a middle-aged guy to a sports car.
on paper, the plan appeared reasonable. But in practice, it wore me out.
Tuesday’s speed (or strength) session consisted of two three-mile intervals run at 5:25 to 5:40 per mile. It didn’t sound particularly intimidating to me at first,
but my Monday night dreams came to be haunted by visions of the impending lung-searing visit to the high-school track. Thursday required an ever-length-ening tempo session, which taught my legs, lungs, and mind what my marathon pace felt like. Sundays were for long runs. Okay, not the talismanic 20-miler, but even a “mere” 16 miles at a 6:45 to 7:00 clip takes its toll, especially on tired legs.
I sandwiched these sessions between four weekly “recovery” runs of six to 10 miles. The Hansons’ program for begin-ning and advanced marathoners is essen-tially the same, except experienced run-ners can add mileage (but not intensity) on recovery days and trade the rest day for another day of easy running. As a vet-eran of 40 marathons, I chose zero rest days. Building mileage volume is key, says Keith. “Sometimes running when you’re tired isn’t a bad thing. Once your body adapts, there’s a callusing benefit. You just have to get through a period of feeling pretty crappy in all your runs.”
Crappy indeed. As the weeks crawled by, I felt increasingly fatigued. On week-ends, the extra hour I saved with my “short” long runs was usually spent soak-ing in the tub, lying in bed, or sprawled on the sofa, my body laboring to recover.
Despite the fatigue, my legs seemed to agree with the plan. I was running 65 to 70 miles per week—my highest mileage since college—yet I remained injury-free. As much as I would have loved to back off a little, I had no excuse. Still, my brain longed for one, so I kept bargaining with it: Get to the end of the week, the month, through the tune-up races.
Those tune-ups began just over a month before Chicago. I raced a 5-K and a 10-K on successive weekends. The ef-forts felt a bit flat, but when I plugged my times into pace charts, they offered hope for a 2:40. Fifteen days out, I raced a final 10-K to shore up my confidence. But when I accidentally veered off course at mile four and trashed my time, my fragile runner’s ego began to crumble. Was I re-ally in shape to run 26.2 miles? I had to know. The next morning I found another
10-K and tried again. My effort was strong, and I felt good about my perfor-mance. That is, until I spoke to Kevin.
“Races on back-to-back days?” he said, his voice rising half an octave. “If I’d been in the car with you, I would’ve locked the doors and not let you out.” He remained quiet for a long moment. “But you prob-ably didn’t hurt yourself.”
Only 10 days remained until the race. “At this point, you’re not going to get the physiological benefit of any workout you do until after the marathon,” said Kevin. “You can only do damage.”
“So don’t screw up all my hard work?”“Exactly.”Oh, but I craved a final 20-miler. Give
me one hard 20-mile effort, and I pretty much know within a couple of minutes what to expect when I cross the finish line. Instead, I was basing my finish on 5-K and 10-K races—little more than spit-ting distance when it comes to a mara-thon. All I had was a logbook full of work-outs. And a guru telling me to trust him.
I wanted to. I just didn’t know if I could.
In Chinatown, at mile 22, mybody begins to betray me.
My legs seize up like drying concrete. Each stride becomes a struggle. My thoughts start to shift to a familiar place: Oh, no, here comes the bonk.
Instead, I force myself to think about my training, my pace runs. These are the miles I’ve been training for. This is why I endured all those long runs on tired legs. I can do this. Manage the pain.
Just after mile 23, I turn into a head-wind that feels like a cyclone. My pace has fallen by 20 seconds per mile to about 6:20. I will myself up Michigan Avenue,
true believerAll doubt in the plan and its creators vanished at the finish line.
a fast timeFeeling strong, the author (center) dipped slightly below the goal race pace set by Kevin (left, right).
THe HanSon way
“Forget about your splits in the last 10-K.”
you should have a good idea of what you have left. Time to tap
the reserves for all they’re worth.
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Key MIle rangeS Beginners—aim for the low end or take a day off. advanced runners—run the high end. Speed a total of three miles of inter-vals at 10-K race pace. Interval length may vary, but don’t exceed 1600 meters. Examples include: 6 x 800 meters; 3 x 1600 meters; and a “ladder” of 400, 800, 1200, 1200, 800, 400 meters. jog 400 meters between intervals. STrengTH a total of six miles of intervals at 10 seconds per mile faster than marathon goal pace. Intervals should be 1600 meters or longer. Examples 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, advanced runners can add mileage on these days. Mp run at marathon goal pace. long runS run at 45 to 60 seconds per mile slower than marathon goal pace. Tune-up raCeS If desired, in weeks 1 through 10, run a 5-K or 10-K on Saturday. Simply substitute that week’s Tuesday speed workout with Saturday’s mileage. Do the same if running a 10-K in weeks 11 to 14, or you can run a half-marathon on Saturday (at goal marathon pace). Substitute that week’s Thursday marathon-pace run for Saturday’s mileage.
WEEK MoN TuE WED THu FRI SAT SuN
1 0-4 miles Speed Off 3-6 0-6 3-6 4-8
2 0-6 Speed Off 3-6 3-6 3-6 4-8
3 0-6 Speed Off MP 6 4-7 4-6 5-10
4 0-6 Speed Off MP 6 3-6 5-8 5-8
5 0-6 Speed Off MP 6 5-7 4-6 6-12
6 4-6 Speed Off MP 5-7 4-6 8-10 8
7 4-6 Speed Off MP 5-7 4-7 6-8 10-14
8 6 Speed Off MP 5-7 5-6 6-10 10
9 5-6 Speed Off MP 8 6-7 5-8 15
10 6-7 Speed Off MP 8 5-6 8-10 10
11 5-8 Strength Off MP 8 6-7 8 16
12 5-6 Strength Off MP 9 5-6 8-10 10
13 7-8 Strength Off MP 9 6-7 6-8 16
14 5-6 Strength Off MP 9 5-6 8-10 10
15 7-8 Strength Off MP 10 6-7 6-8 16
16 5-6 Strength Off MP 10 5-6 8-10 10
17 7-8 Strength Off MP 10 6-7 6-8 8
18 5-6 5 Off 6 5-6 3 Race!
one quad-searing step after another. I do 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 brain can’t compute splits. There are glimmering distortions at the corners of my vision. This is bad. The last time I saw those was during the Las Vegas Marathon 14 years ago. Vomiting followed.
Hang on, hang on.At mile 26, I lurch up “Mount Roos-
evelt,” the highest elevation point, rising 24 feet. It feels like 2,400. The course turns, and I see the finish chute. Some guy in those weird arm warmers blows by and rouses me from my mobile coma. I muster up a stiff-legged sprint and edge past a runner in a white tank top, and just nip another. I lunge at the finish line.
I look down at my watch: 2:38:49. Someone wraps me in Mylar; someone else hands me a bottle of water. I try to open it, but my fingers—blanched white by the cold—glide uselessly over the ridged side of the cap. A volunteer sees my conundrum and cracks the seal for me. As I drink, thoughts begin to flow back into my head—one in particular.
Ten years earlier, on this same week-end, I’d run the Portland Marathon. I’d been ecstatic with my time—2:39:52. To-day, I ran a full minute faster—and fin-ished as the seventh overall master. I feel like Ponce de Leon. I look for Kevin and Keith, but they aren’t around. Probably attending to their elite athletes. No mat-ter. I want to tell everyone—the guy who checks me out of my hotel, the cabbie who takes me to the airport, the flight at-tendant who gives me an extra bag of pretzels: “I’m faster at 41 than I was at 31.” Instead, I content myself with a round of celebratory calls, texts, and e-mails to family and friends. For the rest of the day, the grin never leaves my face. That night, I fall asleep repeating my time to myself.
“Great job!” Kevin tells me the next day. “You bought into the system, and it paid off.” I confess to him that I’d had my doubts about the whole 16-mile long-run thing. He laughs. “Well,” he says, “I hope you’re a convert now.”
I am. Sometimes, less really is more.
The Hansons’ Less-Is-More Plan
Speed, strength, and tempo sessions—combined with shorter long runs—will help marathoners of all abilities run a better race
Way of the Renegades
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RecoRd focusZamperini training before the war, on target to break the four-minute mile.
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n the 1920s, the most notorious juvenile delinquent in Torrance, California, was a brawler, prankster, thief, and runaway named Louie Zamperini. But Louie’s older brother, Pete, saw something else in Louie: 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.
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, the author of Seabiscuit captures Zamperini’s glorious charge to the 1936 Berlin Olympics
BY laura HillEnBrand
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everyone else, Louie was daunted by Lash, but the first three runners would go to Berlin, and he believed he could be among them. “If I have any strength left from the heat,” he wrote to Pete, “I’ll beat Bright and give Lash the scare of his life.”
On the night before the race, Louie lay sleepless in his swel-tering hotel room. He was thinking about all the people who would be disappointed if he failed.
The next morning, Louie and Bright left the hotel together. The Trials were to be held at a new stadium on Randall’s Island, in the confluence of the East and Harlem rivers. It was a hair short of 90 in the city, but when they got off the ferry, they found the stadium much hotter, probably far over 100 degrees. All over the track, athletes were keeling over and being carted off to hos-pitals. Louie sat waiting for his race, baking under a scalding sun that, he said, “made a wreck of me.”
At last, they were told to line up. The gun cracked, the men rushed forward, and the race was on. Lash bounded to the lead, with Bright in close pursuit. Louie dropped back, and the field settled in for the grind.
On the other side of the continent, a throng of Torrancers crouched around the radio in the Zamperinis’ house. They were in agonies. The start time for Louie’s race had passed, but the radio announcer was lingering on the swimming trials. Pete was so frustrated that he considered putting his foot through the ra-dio. At last, the announcer listed the positions of the 5000-meter runners, but didn’t mention Louie. Unable to bear the tension, Louie’s mother, Louise, fled to the kitchen, out of earshot.
The runners pushed through laps seven, eight, nine. Lash and Bright led the field. Louie hovered in the middle of the pack, waiting to make his move. The heat was suffocating. One runner dropped, and the others had to hurdle him. Another went down, and they jumped him, too. Louie could feel his feet cooking; the spikes on his shoes were conducting heat up from the track. Nor-man Bright’s feet were burning badly. In terrible pain, he took a staggering step off the track, twisted his ankle, then lurched back on. The stumble seemed to finish him. He lost touch with Lash. When Louie and the rest of the pack came up to him, he had no resistance to offer. Still he ran on, the skin beginning to peel off the bottoms of his feet.
On the night of July 3, 1936, the residents of Torrance gathered to see Louie off to New York. They presented him with a wallet bulg-ing with traveling money, a train ticket, new clothes, a shaving kit, and a suitcase embla-zoned with the words TORRANCE TORNADO.
Fearing that the suitcase made him look brash, Louie carried it out of view and covered the nickname with adhesive tape, then boarded his train. According to his diary, he spent the journey introducing himself to every pretty girl he saw, including a total of five between Chicago and Ohio.
When the train doors slid open in New York, Louie felt as if he were walking into an inferno. It was the hottest summer on record in America, and New York was one of the hardest-hit cit-ies. In 1936, air-conditioning was a rarity, found only in a few theaters and department stores, so escape was nearly impossible. That week, which included the hottest three-day period in the nation’s history, the heat would kill 3,000 Americans. In Man-hattan, where it would reach 106 degrees, 40 people would die.
Louie and Norman Bright split the cost of a room at the Lin-coln Hotel. Like all of the athletes, in spite of the heat, they had to train. Sweating profusely day and night, training in the sun, unable to sleep in stifling hotel rooms and YMCAs, lacking any appetite, virtually every athlete lost a huge amount of weight. By one estimate, no athlete dropped less than 10 pounds. One was so desperate for relief that he moved into an air-conditioned theater, buying tickets to movies and sleeping through every showing. Louie was as miserable as everyone else. Chronically dehydrated, he drank as much as he could; after an 880-meter run in 106-degree heat, he downed eight orangeades and a quart of beer. Each night, taking advantage of the cooler air, he walked six miles. His weight fell precipitously.
The prerace newspaper coverage riled him. Don Lash, Indiana University’s legendary record-smashing machine, was consid-ered unbeatable, having just taken the NCAA 5000-meter title for the third time, set a world record at two miles and an Amer-ican record at 10,000 meters, and repeatedly thumped Bright, once by 150 yards. Bright was pegged for second, a series of oth-er athletes for third through fifth. Louie wasn’t mentioned. Like
GRoominG a winneRWith help from Pete (below in white), Zamperini won the 1933 UCLA cross-country two-mile race by more than a quarter mile (left).
(continued on page 97)
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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- ning, I got my first taste of accomplishment. Boy, that felt good. I became a fanatic. I didn’t eat pie or milkshakes.
I slept outside a lot, in my sleeping bag in the backyard. Life magazine once did a feature story on dogs from the turn of the century. Boy, they were really dogs! In those days, dogs lived outside. Today they live inside—and people are kissing them! It’s pathetic what we’ve done to the animal. Dogs should be outside in the fresh air.
As a kid, I often had my .22. We shot a lot of jackrabbits and cottontails on the run. In the military, a sergeant said, “Your first shooting and
ne day in 1997, while researching her first book, Seabiscuit, Laura Hillenbrand was reading a clip from a 1938 California newspaper when she noticed an item about a young running sensation
named Louie Zamperini. Over time, she noticed more stories about him, first about his running career and then his war-time odyssey: the crash of his B24 into the Pacific, floating at sea for 47 days, and more than two years of torture as a POW in Japanese labor camps. Someday, she thought, I’m going to look into this guy. Today, Louie Zamperini is 93—and going on immortal. He still hikes. Still flies planes. Still spends two hours a day trimming bushes and wielding a chainsaw through the tree limbs of his one-acre yard in the Hollywood Hills. As he revealed in a recent interview, he’s even got a Seabiscuit story of his own to tell. —Christine Fennessy
Life According to Louie Zamperini on running, survival, and his Seabiscuit strategy
ETERNAL FLAMEZamperini has carried the Olympic torch five times, even once in Japan. Below: Running for war bonds.
photograph by Tom fowLks
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you made expert—how come?” I said, “The target isn’t moving!”
The horse is the most beautiful animal on the planet. In my day, Seabiscuit was such a favorite they’d stop the track meet while everyone listened to the radio broadcast over the loudspeaker. After it was through, I’d run my race the same way Seabiscuit had run his—if he ran slow, then sped up at the end, I did that. If he ran close to the front, I would, too.
to discipline. It’s not just running and training; it’s proper diet and the right attitude. But besides that, I took a lot of survival training.
People say, on the raft, you must have hallucinated.
and have the memory of that place in my mind.
Carrying the Olympic torch in Japan in 1998, all these little kids were cheering me on, asking for autographs. It was great. I just couldn’t believe it. The love these people offered me made me forget about the labor camp. I told them, “When I leave tomorrow, I will look back.”
Even at my age, I’m trying to improve. Never give up, no matter what. Even if you get last place—finish.
I ran Mt. Hollywood, when I was 65, in eight minutes, 28 seconds. I held the record for about six years until some high school miler beat it by about 10 seconds.
I was qualified in 83 professions: ski and scuba instructor, lifeguard, cowboy. I quit going to movies 40 years ago so I could do everything. Boy, I wouldn’t trade that for anything.
I fly a T34. That’s a World War II trainer. My buddy has
Baloney. We were sharper after 47 days than the day we started because our minds were empty of all the wars and worldly contamination; we had clean minds to fill with good thoughts. Every day we’d exercise our minds.
Did I think about all the races? Sure I did.
If you lied in an interroga-tion, you were finished. We were skeletons who couldn’t stand up, couldn’t walk, had to be carried. Yet we defeated six Japanese naval officers trained in interrogation.
After the war, when we pulled out of that slave labor camp, I had to close my eyes. I couldn’t bear to look back
I had another secret. My biology teacher told me when you breathe carbon dioxide on a plant, it throws off oxygen. So before the race I would lie on the infield grass on my face to breathe in extra oxygen.
I could have broken the four-minute mile before Bannister. I was ready. At the national finals in 1938, my time was 4:08. I knew I could do it. I never had another chance because of the war.
People say, “Hey, did you get the gold?” I say, no, I got the lead. That shuts them up.
All the things I learned from running apply to any survival situation. You learn to be 100-percent obedient
it. He’s 88, and his wife is afraid he’ll have a heart attack. So I fly in the backseat and if he has a heart attack, I can take over. We do rolls and loops. It’s an acrobatic plane.
The greatest generation was hardy because we were all in the same boat. Everyone pitched in and helped out. You don’t see that today.
Pain is that last quarter of a mile. You feel it, but when you’re through racing, your whole body just feels elated. So the pain is worth it.
When I carried the torch in Joetsu, Japan, the mayor asked, “Did anything good come out of you being a POW?” I said, “Yeah, it prepared me for 55 years of married life.” I was going to say I developed a high tolerance for pain, but I didn’t want to hurt their feelings. So I said the next worst thing.
I still got pain. But I shouldn’t be alive. I have wonderful friends, a great family, and the pain doesn’t bother me. I just accept it.
run To gloryZamperini, a troubled child in California (left), was a bombardier in World War II (bottom) when his plane was shot down. Both he and his love of running survived (middle, at the 1984 Olympics).
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. o
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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 alongside Lash just as Lash shifted right to pass Deckard. Louie was carried three-wide, losing ground. Leaving Deckard behind, Louie and Lash ran side by side into the homestretch. With 100 yards to go, Louie held a slight lead. Lash, fight-ing furiously, stuck with him. Neither man had any more speed to give. Louie could see that he was maybe a hand’s width ahead, and he wouldn’t let it go.
With heads thrown back, legs pump-ing out of sync, Louie and Lash drove for the tape. With just a few yards re-maining, Lash began inching up, draw-ing even. The two runners, legs rubbery with exhaustion, flung themselves past the judges in a finish so close, Louie later said, “you couldn’t put a hair between us.”
The announcer’s voice echoed across the living room in Tor-rance. Zamperini, he said, had won.
Standing in the kitchen, Louise heard the crowd in the next room suddenly shout. Outside, car horns honked, the front door swung open, and neighbors gushed into the house. As a crush of hysterical Torrancers celebrated around her, Louise wept happy tears. Louie’s father, Anthony, popped the cork on a bottle of wine and began filling glasses and singing out toasts, smiling, said one reveler, like a “jackass eating cactus.” A moment later, Louie’s voice came over the airwaves, calling a greeting to Torrance.
But the announcer was mistaken. The judges ruled that it was Lash, not Zamperini, who had won. Deckard had hung on for third. Later, the judges would review films and photos of the race and determine that Lash and Louie had tied for the victory. Louie Zamperini was on his way to Germany to compete in the Olympics in an event that he had only contested four times. He was the youngest distance runner to ever make the team.
on july 24, 1936, the luxury steamship Man-hattan arrived in Hamburg, Germany, bearing America’s Olympic team. Having gorged himself on the ship’s endless buffets, Louie had gained 12 pounds on the nine-day voyage, and did not expect to medal in Berlin. But it was not the weight he’d put on or the fitness he’d lost during the idle days at sea that daunted him; rather, it was the Finnish team he would be up against. Finland had long dominated the 5000 meters, winning gold in four of the five pre-vious Olympics. Zamperini would be competing against Lauri Lehtinen, the 1932 champion, and his equally swift teammates, Gunnar Höckert and Ilmari Salminen. When Louie saw the Finns training, one reporter noted, “his eyes bulged.”
On august 4, three 5000-meter qualifying heats were run. Louie drew the third, deepest heat, facing Lehtinen. The top five in each heat would make the final. In the first, Lash ran third. In the second, Tom Deckard, the other American, failed to qualify. Louie
slogged through heat three, feeling fat and leaden-legged. He barely caught fifth place at the line. He was, he wrote in his di-ary, “tired as hell.” He had three days to prepare for the final.
While he was waiting, an envelope arrived from Pete. Inside were two playing cards, an ace and a joker. On the joker Pete had written, “Which are you going to be, the joker, which is another word for horse’s ass, or the TOPS: Ace of spades. The best in the bunch. The highest in the deck. Take your choice!” On the ace he had written, “Let’s see you storm through as the best in the deck. If the joker does not appeal to you, throw it away and keep this for good luck. Pete.”
On August 7, Louie lay facedown in the infield of the Olympic stadium, readying himself for the
PHOTO FINISHQualifying for the 1936 Olympics
in a duel with Don Lash (right).Zamperini’s Berlin race
number and badge (below).
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Comfort ZonesWhat to wear when it’s cold out—no matter where you live
BY LISA JHUNG
Winter running conditions are drastically different across the country. The light-weight vest you’d wear on a run in San
Diego won’t cut it in blustery Chicago, and the insu-lated tights that keep you warm in snowy Colorado will just soak up rain in a Seattle downpour. Dress-
ing properly for your environment, wherever that may be, can make the difference between running comfortably and clenching your teeth through every mile. The following outfits combine the best fabrics, cuts, and layering combos for winter conditions com-monly faced by runners from coast to coast.
CROSS COUNTRYDressing appropriately for a winter run can mean more than layering up.
PHOTOG RAP HS BY CH R I S SE M B ROT MAP BY FAIYAZ JAFR I RUNNERSWORLD.COM 99
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1 NIKE DRI-FIT WOOL RUNNINGSHIRT ($75) The wool in this cozy top comfortably insulates your arms and torso, while the blend of polyester fibers helps wick sweat from your skin so you stay dry. nikerunning.com
2 THE NORTH FACE APEX CLIMATEBLOCK FULL ZIP JACKET($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
NORTHEASTCONDITIONS Bone-chilling downpours, occasional sleet, and plenty of snow.
1 ASICS THERMOPOLIS LT HOODIE($68) This über-cozy hoodie boasts a high collar, extra-long sleeves, and thumb 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 WINDPANTS ($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
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PACIFIC NORTHWESTCONDITIONS Cool temps and frequent rainfall that doesn’t ever seem to end.
1 ASICS STRIPED BEANIE ANDGLOVES ($25) The matching hat and gloves in this set are made of knit acrylic with a wicking polyester liner, so they won’t trap sweat inside. asics.com
2 MOVING COMFORT BALANCE LONGSLEEVE ($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
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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 heat inside. pearlizumi.com
2 BROOKS HVAC SYNERGY LS ½ ZIP($65) Embedded with silver fibers to neutralize bacteria, this shirt shields you from a light drizzle and smells clean through tough, wet workouts. 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 feelcold 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 MOUNTAINSCONDITIONS It can range from single-digits and dry to 30 degrees and a snowstorm.
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1 heaDsWeats go hat ($22) Made of quick-drying CoolMax polyester, this 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 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 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
1 brooks iNFiNiti heaDbaND ($14) 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
SOUTHEASTcONdiTiONS it gets neither too cold nor snowy, but there are lots of ferocious storms.
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SOUTHWESTcONdiTiONS Desert dry and crisp climes that only rarely have a cold bite to them.
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RUN FREE The new W-Series Walkman MP3
Player is the ultimate on-the-go
way to listen to music, with no
wires to slow you down.
This one-piece music player’s
unique spiral form comfortably
fl oats 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 fi t with three included pairs
of earbuds.
Q&AHOW DID YOU GET INTO RUNNING?
WHAT WAS THE FIRST RACE YOU EVER RAN?
I fi rst discovered my talent for running in the 7th grade
during a mile run in my physical education class. My fi rst
race was the Arturo Barrios 5-K in Chula Vista, as an
8th-grader. The following fall, I joined the San Diego High
School cross-country team with two of my older brothers.
WHAT DOES IT FEEL LIKE TO WIN A MARATHON?
TAKE US THROUGH THOSE FEW MINUTES AFTER
YOUR VICTORY LAST YEAR IN NYC.
Winning the 2009 ING New York City Marathon was the
thrill of a lifetime. There is no feeling like it—to fi nish fi rst
in the biggest marathon in the world, and against one of
the best fi elds ever assembled—it was amazing. Through
the help of so many people, I was able to overcome a
severe injury and win a race many others thought I could
no longer win. Thank you again to all of my supporters.
WHAT ARE YOUR THOUGHTS ON THE RELATIONSHIP
BETWEEN RUNNING AND MUSIC?
Running is a fun and healthy form of exercise and good
music is a natural companion. The Sony W-Series Walkman
has made running with music better than ever, giving
me energy to train hard and maintain focus. A wireless
MP3 player that is water-resistant and wire-free makes
for a perfect running mate in every kind of training.
WHAT TYPE OF MUSIC DO YOU USUALLY LISTEN
TO WHEN YOU’RE TRAINING?
Usually I go for up-tempo and fast-paced songs while
training—one of my favorite songs to run to is “Lose
Yourself” by Eminem, and I also like to mix in Eritrean
music from my native country on my Sony W-Series
Walkman music player.
LASTLY, WHEN YOU’RE NOT RUNNING 100+
MILES A WEEK, WHAT DO YOU DO FOR FUN?
I’m a pretty low-key guy. I like to spend as much time
as possible with my family, especially my wife and
three daughters. I love having traditional Eritrean
coffee with my mom whenever I have time. This
experience is as much about the company as it is
the coffee. It may be a surprise to some, but I love to
dance...but you can read more about that in my new
book Run To Overcome.
CATCHING UP WITH MEBMEB KEFLEZIGHI, 2009 ING NEW YORK CITY MARATHON CHAMPION
SONY.COM/AUDIO BESTBUY.COM/WALKMAN
ADVERTISEMENT
AVAILABLE AT
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Bermuda Run Participate in one or all three of the races at this great escape-from-winter event By LauRa yasso
I don’t do winter very well. I’m a California girl, and while I love the first snowfall of the season, I’ll jump
at any opportunity to get away. So when everyone in our home state of Pennsylva-nia shivered through the doldrums of
30-degree days last January, my husband (yes, Bart Yasso, RW’s Chief Running Of-ficer) and I skipped the country to get a jump on winter training. By the time we were lined up at the start of the Bermuda International Marathon, or BIM, we were
basking in the warmth of a typically balmy Bermudian day (temperatures in January average 69ºF).
The course was two loops of a 13.1-mile circuit that began in the capital city of Hamilton. We ran through neighbor-hoods lined with colorful, pastel cottages. With no fresh groundwater on the island, their white limestone roofs are grooved to collect rainwater that gets filtered and directed to underground reservoirs.
Everything was neat and lush. With only one vehicle allowed per household (and no rental cars—tourists must walk
Ideal condItIonsRacers run through Bermuda’s palm tree–lined neighborhoods and along the island’s south and north shores.
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M felt more like a long (if beautiful) training run than a competitive race. But the soli-tude wasn’t enough to bring me down; I was in a real-life Shangri-la getting a kill-er workout, free from cold and snow. Plus, there was a lively postrace party in my near future. I planned to kick back and enjoy a Dark ’n’ Stormy (Bermuda’s signa-ture drink: dark rum and ginger beer), live music, and time with new friends.
About a mile from the finish, I was run-ning alone when a little girl reached out from the roadside and, with a shy smile, handed me a giant, pink hibiscus flower. I thanked her and stuck it in my head-band. Despite being solo, I was pushing hard for the finish and thinking, As pretty as this race is, it still hurts all the same. But soon after crossing the line, beauty once again trumped the pain. It was the middle of winter, yet I was sweating under a warm sun—far away from treadmills, gloves, and black ice.
During a visit to Bermuda in 1910, Mark Twain wrote: “You go to heaven if you want to, I’d druther stay here.” After experiencing the great escape of the BIM, I’d add: “You suffer winter if you want to, I’d druther run a marathon here.” RUN IT: January 16bermudaraceweekend.com
or take cabs, buses, or scooters), the air smelled of the ocean. Semitropical vege-tation highlighted everything: The city of Hamilton, cottages, public gardens, and roadsides were draped in the pink, yellow, and purple hues of oleander, hibiscus, and bougainvillea bushes and covered in squat, cascading sago palms, Bay Grape trees, and royal poincianas (imagine big, fiery red poinsettia trees).
The course continued along the fa-mous pink sandy beaches on Bermuda’s south shore, past Harrington Sound—the large, inland body of water on the north-east end of the island—through the sea-side settlement of Flatt’s Village, then traveled down a long stretch of road that borders Bermuda’s north shore. We went up a few rollers that took us along rocky cliffs that offered stunning views of the ocean below. Friendly locals—exhibiting a unique Bermudian blend of English courteousness and island laid-backness—lined the roads, calling out: “Well done…keep on running!”
After the first loop, the half-marathon-ers peeled off and we marathoners contin-ued on. My legs were tired. The BIM is part of the Bermuda Triangle Challenge, a series of races over three days: Friday is a mile run, Saturday is a 10-K, and Sunday is a choice between a half or full mara-thon. I was now on my third race in three days—a pretty hard-core way to kick-start my training (after the 10-K, I had to make lots of trips to the hotel ice machine). The event draws about 1,300 runners, with 100 doing the full challenge. I had met many of my fellow racers as they, too, rev-eled in the sun in the pool and gardens of our waterfront hotel.
The real challenge of the race, however, was running a second loop with just 100 other runners. At times it was lonely and
ELITE SPEAKIf you’re racing indoorsthis winter, consider these tips from the pros
BEST SCHWAGAwards Worth Bonking For
IT’S MAGIC Run the Walt Disney World Marathon in Orlando and have a fantasy recovery. Finishers of the January 9 event receive complimentary admission to any of the four Walt Disney World Resort theme parks the following day. disneyworldmarathon.com
PASTEL RUNThe Bermuda International Marathon starts in the colorful capital city of Hamilton.
SARA HALL Runner-up in the
1500 meters at the 2010 Millrose Games in New York City, on the physical demands:
The turns are a change for the
body, so ease into indoor running. Change directions during the warmup and cooldown to balance out the stress the track puts on your legs. If I find tightness, I [use] a softball to loosen the area.”
SARAH BOWMAN Winner of the mile
run (in a meet record of 4:29.72) at the 2009 NCAA Indoor Track and Field Championships in College Station, Texas, on the strategy:
You have to figure out before the race
where to kick it into gear. There are more turns, so it’s easier to do stuff you might regret later, like running in lane three for a couple turns.”—SARAH EBERSPACHER
BERNARD LAGAT Winner of the
3000 meters at the 2010 World Indoor Track and Field Championships in Doha, Qatar, on the vibe:
The fans—you feel like they’re
touching you, they’re so close. When I was [at the 2010 Reebok Boston Indoor Games], I could hear, ‘USA! USA!’ It helps me a lot to hear the fans yell and cheer.”
0111_RACE_fin.indd 105 11/5/10 3:25 PM
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NORTH ATLANTICMAR 27, 2011 – Ocean Drive Marathon, 10M & 5KCape May, NJContact: ODRC Inc., P.O. Box 1245, Southeastern, PA 19399.(609) [email protected]
APR 2, 2011 – 13.1® New York Half Marathon & 5KNew York, NYContact: US Road Sports & Entertainment, P.O. Box 784, Hoboken, NJ [email protected]
APR 10, 2011 – Butler County Half Marathon, 5K & Fun RunButler County, PAContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
MAY 20-21, 2011 – New Balance Reach The Beach Relay: Wachusett to Westport; 200M RelayMt. Wachusett, Princeton, MAContact: John Dionne, P.O. Box 12, Woodville, MA [email protected]
MAY 29, 2011 – KeyBank Vermont City Marathon & Marathon Relays (2 person & 3-5 person)Burlington, VTContact: RunVermont Staff, 1 Main Street, Suite 304, Burlington, VT 05401.(802) [email protected] Runner Limit, Beautiful Course, Great Crowd Support.
SEPT 16, 2011 – Reach The Beach Relay, 200M Running RelayCannon Mtn - Franconia, NHContact: John, P.O. Box 12, Woodville, MA 01784.(508) [email protected] www.rtbrelay.com
SOUTH ATLANTICJAN 16, 2011 – Naples Daily News Half MarathonNaples, FLContact: Gulf Coast Runners, P.O. Box 8636, Naples, FL 34101. (239) [email protected] Website For Information And Registration!
JAN 23, 2011 – Palm Coast Half Marathon, 5K & Fun RunPalm Coast, FLContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
FEB 5, 2011 – Critz Tybee Run, Half Marathon & 5KTybee Island, GAContact: Robert Espinoza, 3405 Waters Ave., Savannah, GA 31404.(912) [email protected]
FEB 5-6, 2011 – Melbourne & Beaches Music Marathon Weekend, Marathon, Half Marathon, 8K & 5KMelbourne, FLContact: Mitch Varnes, P.O. Box 33100, Indialantic, FL 32903.(321) 759-7200info@themelbournemarathon.comwww.themelbournemarathon.comFun Warm Winter Run On Florida’s Space Coast.
FEB 6, 2011 – Dade City Half Marathon Presented by Pasco County, 5K & Fun RunDade City, FLContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
FEB 6, 2011 – 37th Annual Tallahassee Marathon & Half MarathonTallahassee, FLContact: Jay Silvanima, 527 E. Call St., Tallahassee, FL 32301.(850) [email protected]
FEB 12, 2011 – Hilton Head Half Marathon, 10K & 5KHilton Head Island, SCContact: Bear Foot Sports, 20 Towne Dr., PMB #200, Bluffton, SC 29910.(843) [email protected]
FEB 12, 2011 – Virginia Is For Lovers 14K & 1.4MVirginia Beach, VAContact: Amy Frostick, 2865 Lynnhaven Drive C-5, Virginia Beach, VA 23451.(757) [email protected] 14k.com
FEB 26-27, 2011 – Publix Super Markets Gasparilla Distance Classic Race Weekend26th - 15K & 5K 27th - Half Marathon, 5+3K (8K)Tampa, FLContact: Susan Harmeling, P.O. Box 1881, Tampa, FL 33601.(813) [email protected], Fast, Runner & Family Friendly. The Best Of Runner Amenities. Beautiful Waterfront Courses With A Distance For Everyone!
MAR 5, 2011 – Columbia Half Marathon, 5K & Fun RunColumbia, SCContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
MAR 5, 2011 – SNICKERS® MARATHON® ENERGY BAR Marathon & Half MarathonAlbany, GAContact: Lisa Riddle, 112 North Front St., Albany, GA 31701.(229) [email protected]
MAR 6, 2011 – 13.1® Miami Half Marathon & 5KMiami, FLContact: US Road Sports & Entertainment, P.O. Box 56-1081, Miami, FL 33256.(305) [email protected]
MAR 6, 2011 – Vera Bradley Presents The Seaside School Half Marathon & 5K RunSeaside, FLContact: Lisa Porter, P.O. Box 4825, Seaside, FL 32459.(850) 231-6190info@seasideschoolhalfmarathon.comwww.seasideschoolhalfmarathon.comMAR 19-20, 2011 – Yuengling Shamrock Marathon, Half Marathon, 8K & 1MVirginia Beach, VAContact: Amy Frostick, 2865 Lynnhaven Drive C-5, Virginia Beach, VA 23451.(757) [email protected] 20, 2011 – Publix Georgia Marathon & Half MarathonAtlanta, GAContact: US Road Sports & Entertainment, 528 Plasters Ave. NE, Atlanta, GA 30324.(404) [email protected] 20, 2011 – Quintiles Wrightsville Beach Marathon Presented by Landfall Realty, Marathon & Half MarathonWrightsville Beach, NCContact: Tom Clifford(910) 297-4973tclifford626@yahoo.comwww.wrightsvillebeachmarathon.comThe Scenic Race that Sets the PaceMAR 27, 2011 – Lexington Half Marathon, 5K & Fun RunLexington, KYContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected] 2, 2011 – Dothan Half Marathon, 5K & Fun RunDothan, ALContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected] 2, 2011 – Ukrop’s Monument Avenue 10K & 1M Kids RunRichmond, VAContact: Sports Backers, 100 Avenue of Champions, Richmond, VA 23230.(804) [email protected] 3, 2011 – Covenant Health Knoxville Marathon, Half Marathon, Relay & 5KKnoxville, TNContact: Jason Altman, P.O. Box 32035, Knoxville, TN 37930.(865) [email protected] 9, 2011 – Ninth Annual Charlottesville Marathon, Half Marathon, 8K & Kid’s MarathonCharlottesville, VAContact: Gill - Race Director, 110 Old Preston Ave., Charlottesville, VA 22902.(434) [email protected]“One of the Best Marathons in the USA” - Runner’s World Magazine.APR 15-16, 2011 – Palmetto Half Marathon, Youth Half Marathon, 5K, 1M Road & Kids Fun RunColumbia, SCContact: Anna Schrall, 6515 N. Trenholm Rd., Columbia, SC 29206.(803) 206-3123palmettohalfmarathon@hotmail.comwww.palmettohalfmarathon.com
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CLOSING DATE FOR THE MARCH 2011 ISSUE IS DECEMBER 9, 2010
ADVERTISING SECTION
113
APR 16, 2011 – Macon Half Marathon, 5K & Fun RunMacon, GAContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
APR 30, 2011 – Greenwood Half Marathon, 5K & Fun RunGreenwood, SCContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
APR 30, 2011 – Kentucky Derby Festival Marathon & miniMarathonLouisville, KYContact: Race Director, 1001 S. Third St., Louisville, KY 40203.(800) [email protected]
MAY 15, 2011 – Wilderness at the Smokies Half Marathon, 5K & Fun RunSevierville, TNContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
JUNE 4, 2011 – Virginia Wine Country Half MarathonLoudoun County, VAContact: Destination Races, 1224 Sperring Rd., Sonoma, CA 95476.(707) [email protected]
NORTH CENTRALAPR 30, 2011 – Christie Clinic Illinois Marathon, Half Marathon, Relay, 10K & 5KChampaign/Urbana, ILContact: Jan Seeley, P.O. Box 262, Champaign, IL 61824.(217) [email protected] Crowds - Awesome Course - Awesome Finish - C U There!
APR 30 – MAY 1, 2011 – Cincinnati Flying Pig Marathon, Half Marathon, 4-Person Relay, 10K, 5K & Kids RacesCincinnati, OHContact: Iris Simpson Bush, 644 Linn St., Suite 626, Cincinnati, OH 45203.(513) [email protected] yingpigmarathon.com
MAY 7, 2011 – The Capital City Half Marathon, Quarter Marathon & Commit To Be Fit 5KColumbus, OHContact: David Babner, 5003 Horizons Dr., Columbus, OH 43220.(614) [email protected] $10 Coupon Code RW11
MAY 8, 2011 – Great Lakes Bay Region Half Marathon, 5K & Fun RunBay City, MIContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
MAY 13-15, 2011 – Cellcom Green Bay Marathon, Half Marathon, Marathon Relay, 2.62M Mini-Marathon & WPS Kids’ 1K Power RunGreen Bay, WIContact: Sean Ryan, 1173 Lombardi Access Rd., Green Bay, WI 54304.(920) 432-6272info@cellcomgreenbaymarathon.comwww.cellcomgreenbaymarathon.comRun Through Lambeau
MAY 15, 2011 – Rite Aid Cleveland Marathon, Half Marathon & 10KCleveland, OHContact: Ralph Staph, 29525 Chagrin Blvd., #215, Pepper Pike, OH 44122.(800) [email protected]
MAY 21, 2011 – Scheels Fargo Marathon, Half Marathon, Relays, 10K & 5KFargo, NDContact: Mark Knutson, P.O. Box 2623, Fargo, ND 58108.(888) [email protected] Fast, Run Friendly & Rock Fargo in 2011!
SEPT 17, 2011 – Air Force Marathon Presenting Sponsors: Northrop Grumman, USAA & Boeing, Marathon, Half Marathon, 10K & 5KWright Patterson AFB, Dayton, OHContact: USAF Marathon, 88 ABW/CVM, 5030 Patterson Parkway, WPAFB, OH 45433.(800) [email protected]
SOUTH CENTRALJAN 30, 2011 – 3M Half Marathon & RelayAustin, TX Contact: Race Director, 6801 River Place Blvd. 130-5N-07, Austin, TX 78726. (512) [email protected] www.3mhalfmarathon.com
FEB 13, 2011 – Rock ‘n’ Roll Mardi Gras Marathon & Half MarathonNew Orleans, LAContact: Competitor Group, 9477 Waples St., Suite 150, San Diego, CA 92121.(800) [email protected]
MAR 6, 2011 – Michelob Ultra El Paso Marathon, Half Marathon & Jarritos 5K Run/WalkEl Paso, TXContact: Mike Coulter, P.O. Box 2443, El Paso, TX 79952.(915) 274-5222information@elpasomarathon.orgwww.elpasomarathon.orgBoston Marathon Qualifi er.
MAR 12, 2011 – Bentonville Half Marathon, 5K & Fun RunBentonville, ARContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
MAR 12, 2011 – Lake Charles Half Marathon, 5K & Fun RunLake Charles, LAContact: Reinke Sports Group, USRA Half Marathon Series, 1531 Dale Ave., Winter Park, FL 32789.(407) [email protected]
MAR 27, 2011 – Rock ‘n’ Roll Dallas Half MarathonDallas, TXContact: Competitor Group, 9477 Waples St., Suite 150, San Diego, CA 92121.(800) [email protected]
APR 10, 2011 – Hogeye Marathon & Relays, Marathon, Half Marathon & 4-Person Marathon RelayFayetteville, ARContact: Tabby Holmes, P.O. Box 8012, Fayetteville, AR 72703.(479) [email protected]
APR 10, 2011 – The Big D Texas Marathon, Half Marathon & 5KDallas, TXContact: Lewis A. George, P.O. Box 852856, Richardson, TX 75085.(972) [email protected]
MOUNTAIN PACIFICJAN 16, 2011 – 13.1® Los Angeles Half Marathon & 5KLos Angeles, CAContact: US Road Sports & Entertainment, P.O. Box 792373, New Orleans, LA 70179.(888) [email protected]
JAN 23, 2011 – Maui OceanFront Marathon, Marathon Walk, Half Marathon, 15K & 5KWailea-Lahaina, Maui, HIContact: Les Wright, 2480 S. Kihei Rd., Kihei, Maui, HI 96753.(530) [email protected]
FEB 13, 2011 – Palm Springs Half Marathon, Half Marathon Relay & 5K Run/WalkPalm Springs, CAContact: Greg Klein, 80 Via Del Mercato, Rancho Mirage, CA 92270.(760) [email protected]
FEB 20, 2011– 10th Annual Lost Dutchman Marathon, Half Marathon, 10K, 8K (Trail Run), & 2M WalkApache Junction, AZContact: Grady McEachern, P.O. Box 6417, Apache Junction, AZ 85278.(480) [email protected]
MAR 27, 2011 – The Arizona Distance Classic Half Marathon, Quarter Marathon & Oro Valley Hospital 5KOro Valley, AZContact: David Babner, 5003 Horizons Dr., Columbus, OH 43220.(614) [email protected] $10 Coupon Code RW11
APR 10, 2011 – Wine Country Runs, Half Marathon, 5K & Kid’s “Grape Stomp”Paso Robles, CAContact: Steve McAllen, 295 Posada Ln., Suite C, Templeton, CA 93465.(805) [email protected]
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RACING AHEAD ADVERTISING SECTION
FOR ADVERTISING RATES CONTACT JACKIE CAILLOUET AT 214.252.9971112
APR 24, 2011 – New Mexico/Texas Challenge, Marathon, Half Marathon, 10K & 5KHobbs and Lovington, NMContact: Jim Harris, 103 S. Love, Lovington, NM 88260.(575) [email protected] 170 years, Texas Invades New Mexico Again
MAY 1, 2011– Eugene Marathon, Half Marathon, 5K & Kids RunEugene, ORContact: Richard Maher, 541 Willamette St., #212, Eugene, OR 97401.(877) [email protected] Inside Historic Hayward Field!
JUNE 5, 2011 – Casper Marathon, Half Marathon & Marathon RelayCasper, WYContact: Eric Easton, P.O. Box 711, Casper, WY 82602.(307) [email protected] www.runwyoming.com
JUNE 25, 2011 – Dodge Rock ‘n’ Roll Seattle Marathon & Half MarathonSeattle, WAContact: Competitor Group, 9477 Waples St., Suite 150, San Diego, CA 92121.(800) [email protected]
SEPT 17, 2011 – NordicTrack Top of Utah Marathon & 5KLogan, UTContact: Bob Henke, P.O. Box 414, Providence, UT 84332.(435) [email protected] 25, 2011 – Lake Tahoe Marathon Events, Marathon, Triple Marathon, Marathon Walk, Half Marathon, 20M, 10K, 5K, Kids Fun Runs, 72M & 50M Ultra, Marathon Relays, Triathlon, 72M & 35M Bike Races/Rides, 5M & 10M Kayaking & 2.5 Mile, 1 Mile, 1/2 Mile Swims South Lake Tahoe, CAContact: Les Wright, P.O. Box 20000, South Lake Tahoe, CA 96151.(530) [email protected]
INTERNATIONALJAN 23-30, 2011 – Cruise To Run Caribbean, Prediction Run, Group Runs, Mountain Run, Hash Run 5K & MoreSt. Th omas, Tortola, Antigua, St. Lucia, BARBADOSContact: Gerald Friesen, 38 Viking Dr., Grimsby, ON L3M 3V3.(905) [email protected] 27, 2011 – Punta Cana Half Marathon & 10KPunta Cana, Dominican RepublicContact: Carlo Graciano, Puntacana Resort 8 Club, Punta Cana, Dominican Republic.(809) [email protected]
MAY 14-15, 2011 – Mississauga Marathon is the Greater Toronto Spring Marathon, Half Marathon, Relays, Desjardins General Insurance 10K, 5K & 2K: A RUN FOR EVERYONE!5 minute drive from Toronto International AirportMississauga, ON, Canada(905) [email protected]
MAY 29, 2011 – 47th Annual Scotiabank Calgary Marathon, Half Marathon, 10K, 5K & KidsCalgary, AB, CanadaContact: Lynn Cox, P.O. Box 296, Station M., Calgary, AB T2P 2H9.(403) [email protected] Qualifi er.
MAY 29, 2011 – Ottawa Marathon, Half Marathon, 10K & 5KOttawa, ON, CanadaContact: Jim Robinson, P.O. Box 426, Station A, Ottawa, ON K1N 8V5.(866) [email protected] Over 39,000 Runners in Canada’s Capital!
NOV 13, 2011 – Athens Marathon, 10K & 5K, Original Historical CourseAthens, GreeceContact: Apostolos Greek Tours Inc., 2685 S. Dayton Way #14, Denver, CO 80231.(303) 755-2888www.athensmarathon.comVarious Support Packages.
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THE GrEaT ZamPEriniContinued from page 97
Louie wanted to go with them, but his body felt sodden. As the clumps of men stretched and thinned into a long, broken thread, Lou-ie sank through the field, to 12th. Only three stragglers trailed him.
Ahead, the Finns scuffed and sidled into Lash, roughing him up. Lash held his ground. But on the eighth lap, Salminen cocked his elbow and rammed it into Lash’s chest. Lash folded abruptly, in evident pain. The Finns bounded away. They entered the 11th lap in a tight knot, looking to sweep the medals. Then, for an instant, they strayed too close to each other. Salminen’s leg clipped that of Höckert. As Höckert stumbled, Sal-minen fell heavily to the track. He rose, dazed, and resumed running. His race, like Lash’s, was lost.
Louie saw none of it. He passed the de-flated Lash, but it meant little to him. He was tired. The Finns were small and distant, much too far away to catch. He found him-self thinking of Pete, and of something that he had said as they had sat on their bed years earlier: A lifetime of glory is worth a mo-ment of pain. Louie thought: Let go.
Nearing the finish line for the penulti-mate time, Louie fixed his eyes on the gleam-
5000-meter final. One hundred thousand spectators ringed the track. Louie was terri-fied. He pressed his face to the grass, inhaling deeply, trying to settle his quivering nerves. When the time came, he rose, walked to the starting line, bowed forward, and waited. His paper number, 751, flapped against his chest.
At the sound of the gun, Louie’s body, elec-tric with nervous energy, wanted to bolt, but Louie made a conscious effort to relax, knowing how far he had to go. As the run-ners surged forward, he kept his stride short, letting the pacesetters untangle. Lash emerged with the lead, a troika of Finns just behind him. Louie floated left and settled into the second tier of runners.
The laps wound by. Lash kept leading, the Finns on his heels. Louie pushed along in the second group. He began breathing in a sick-ening odor. He looked around and realized that it was coming from a runner ahead of him, his hair a slick of reeking pomade. Feel-ing a swell of nausea, Louie slowed and slid out a bit, and the stench dissipated. Lash and the Finns were slipping out of reach, and
ing head of the pomaded competitor, who was many runners ahead. He began a dra-matic acceleration. Around the turn and down the backstretch, Louie kicked, his legs reaching and pushing, his cleats biting the track, his speed dazzling. One by one, run-ners came up ahead and faded away behind. “All I had,” Louie would say, “I gave it.”
As Louie flew around the last bend, Höck-ert had already won, with Lehtinen behind him. Louie wasn’t watching them. He was chasing the glossy head, still distant. He heard a gathering roar and realized that the crowd had caught sight of his rally and was shouting him on. Even Adolf Hitler, who had been contorting himself in concert with the athletes, was watching him. Louie ran on, Pete’s words beating in his head, his whole body burning. The shining hair was far away, then nearer. Then it was so close that Louie again smelled the pomade. With the last of his strength, Louie threw himself over the line. He had made up 50 yards in the last lap and beaten his personal best time by more than eight seconds. His final time, 14:46.8, was by far the fastest 5000 run by any Amer-ican in 1936, almost 12 seconds faster than Lash’s best for the (continued on page 119)
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The GreaT ZamperiniContinued from page 115
year. He had just missed seventh place. As Louie bent, gasping, over his spent legs,
he marveled at the kick that he had forced from his body. It had felt very, very fast. Two coaches hurried up, gaping at their stopwatch-es, on which they had clocked his final lap. Both watches showed precisely the same time.
In distance running in the 1930s, it was ex-ceptionally rare for a man to run a last lap in one minute. This held even in the compara-tively short hop of a mile: In the three fastest miles ever run, the winner’s final lap had been clocked at 61.2, 58.9, and 59.1 seconds, respec-tively. No lap in those three historic perfor-mances had been faster than 58.9. In the 5000, 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 had spun his final lap in 69.2 seconds.
Louie had run his last lap in 56 seconds. -
After cleaning himself up, Louie 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.
runner’s World (ISSN 0897-1706) IS PUBLISHED MONTHLY BY RO DA L E I N C . VO LU M E 4 6 N U M B E R 1 , E D I TO R I A L O F F I C ES 33 E MINOR ST, EMMAUS, PA 18098 (610-967-5171). COPYRIGHT ©2011 BY RODALE INC. POSTMASTER: SEND ADDRESS CHANGES TO RUNNER’S WORLD, P.O. BOX 5886, HARLAN, IA 51593-1386. PERIODICALS POSTAGE PAID AT EMMAUS, PA, AND ADDITION- AL MAILING OFFICES. IN CANADA POSTAGE PAID AT GATEWAY M I SS I SSAU G A , O N TA R I O. CA N A DA P OST PU B L I CAT I O N S M A I L AG R E E M E N T N U M B E R 4 0 0 6 37 5 2 . R E T U R N U N D E L I V E R A B L E CA N A DA A D D R ESS ES TO RU N N E R ’S WO R L D, 2 93 0 14 T H AV E , MARKHAM, ONTARIO L3R 5Z8. GST #R122988611. SUBSCRIBERS: IF THE POSTAL AUTHORITIES ALERT US THAT YOUR MAGAZINE I S U N D E L I V E R A B L E , W E H AV E N O F U RT H E R O B L I G AT I O N U N -LESS WE RECEIVE A CORRECTED ADDRESS WITHIN 18 MONTHS.
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120
My dad was my first running partner. I was in junior high. He’d go out every day, in the morning or as soon as he got us home from school. When I was old enough to keep up, I joined him out there.
I used to run six miles a day, no matter what. Now I mix it up. Some days I go long; others I do three to five miles or four sets of quarters. This has helped me get faster and allowed me to run injury-free.
Tim [husband and ex-NFL quarterback Tim Hasselbeck] told me early on that I needed to take a day off and recoup. That reset button is impor-tant—your body needs it.
For me, running well also means fueling up right. I’m a celiac, so it wasn’t until I cut all gluten from my diet in 2002 that my energy soared.
If I had it my way, I’d run in the morning. That’s not easy with three kids. Often I’ll wear my running clothes to work, do The View, and run home.
My pre-kid pace? Let’s not even go there. After Taylor was born [in 2007] I ran a 5-K in 21:49. Now, if I’m doing a six-mile run, I like to keep a 7:30 to eight-minute pace.
I ran Boston as a bandit in 1999. Tim’s dad got me a Kenyan team outfit to wear, so everyone yelled, “Go Kenya! Go!” I paced someone and we finished well over four hours.
I love wearing skorts. There’s a draping that occurs in the back, so you get a bit 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.
Elisabeth HasselbeckCohost, The View, 33, New York CityInterview by reBecca rOThBauMPhotograph by MIchaeL LavIne
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