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

RUNNER’S WORLD

New JANUARY 2011

NEW YEAR, NEW YOU

BEGINNERS

Year, Learn to Love

The Treadmill

New Get Over It!

MARATHON GUIDE 2011

Mental Tricks

You To Push Past

The Pain

52 Ways To
THE GREAT ZAMPERINI

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

Stay Motivated The Great

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

Into Fat Traps?

By Laura

10 Fixes for Common

Nutrition Mistakes
Hillenbrand

The Race That

Changed Running
JANUARY 2011

RITZ VS. WEBB VS. HALL

WHY THE BATTLE STILL MATTERS
RUNNERSWORLD.COM
WORLD’S LEADING RUNNING MAGAZINE
Neither mini nor van.
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.

2
2011 LTZ as shown, with 7-passenger seating, $38,750
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!
 d touch
a nce be
nh z
el
e

NASDAQ GRMN ©2010 Garmin Ltd. or its subsidiaries

January2011 FEATURES

68 EXTREME MAKEOVER: 58 THE TURNING POINT

RUNNING EDITION
Here’s how to transform your training,
nutrition, motivation, and gear in 2011—and
YOU enjoy life-changing results along the way.
By John Hanc
Marathon Guide 2011
78 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
A 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 Exclusive
92 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

86 WAY OF THE RENEGADES

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

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

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

21 HuMan raCe A novelist makes

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

PersonaL besT

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

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

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

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

99 gear What to wear outdoors this

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

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

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

6
 r
J.I. Rodale
Editor-in-chiEf david willey sEnior vicE PrEsidEnt, PUblishing dirEctor Founder, 1942-1971
christopher l. lambiase
dEPUtY Editor john atwood Robert Rodale
ExEcUtivE Editors charles butler, tish hamilton Chairman of the Board and CEO,
associatE PUblishEr/MarkEting 1971-1990
Editor at largE amby burfoot
susan hartman
Managing Editor christian evans gartley J. I. Rodale Ardath Rodale Robert Rodale
associatE PUblishEr/advErtising Chairman of the Board & CEO, 1971–199
sEnior Editors sean downey, christine fennessy, Founder, 1942–1971
CEO and Chief Inspiration Officer,
molly o’Keefe corcoran
Katrin mcdonald neitz, joanna sayago golub Maria Rodale
Ardath Rodale 1990-2009
assistant Managing Editor lindsay shafer Chairman of the Board Vice Chairman of the Board
AdveRTisinG
coPY Editor chris m. junior Maria Rodale
Steven Pleshette Murphy
advErtising dirEctor paul collins
assistant Editor lori adams PaUl.collins@rodalE.coM Chairman and &Chief
President Executive
Chief Executive Officer
Officer
Editorial intErn sarah eberspacher new YORk
733 third avenue, 10th floor, new York, nY 10017-3204
ART + PHOTOGRAPHY Phone: 212-808-1474
nEw York advErtising ManagEr charlotte sibbing
dEsign dirEctor Kory Kennedy Thomas Gregg Michaelson
F.X. Beusse President, Magazine Publishing &
charlottE.sibbing@rodalE.coM
Photo Editor andrea maurio nEw England advErtising ManagEr amy vorland tota
President, IntegratedIntegrated
Marketing Marketing
and Solutions
Steven Kalin EVP, Chief Operating Officer
dEPUtY art dirEctor marc Kauffman aMY.tota@rodalE.coM Sales, Chief Marketing Officer
Benjamin Roter EVP, Executive Advisor
assistant art dirEctor christine snedecor salEs rEPrEsEntativE jason niKic Gianni Crespi Citron
President, International
jason.nikic@rodalE.coM
Kenneth
associatE Photo Editor nicK galac Bill Ostroff President, Rodale Interactive &
onlinE advErtising dirEctor christine a. sadlier Chief Operating Officer
Chief Marketing Officer
assistant Photo Editor Kathleen huff christinE.sadliEr@rodalE.coM Kenneth Citron SVP, Chief Technology Officer
ProdUction coordinator carly migliori onlinE salEs rEPrEsEntativE brendan donoghue
Thomas A. Pogash
Denise Favorule SVP, Managing Director, Marketing Solution
onlinE salEs PlannEr Kathryn southard ChiefRackoff
Lester Financial Officer
SVP, Chief Financial Officer
OnLine MarkEting ManagEr donatella zamora Thomas Slater SVP, Circulation Marketing
associatE MarkEting ManagEr sarah springborn Michael Paul McGinley
A. Sudik SVP, Operations
ExEcUtivE Editor marK remy
salEs assistants brianne bradley and matthew giannetti EVP, General
Camille Counsel
Johnston and Chief
VP, Corporate Communications
UsEr ExPEriEncE architEct Kevin Knabe Charles DeLana VPOfficer
Administrative Corporate Sales and Marketing
wEb ProdUcErs jeff dengate, demian faunt We i n s p i re a n d e n a b l e p e o p l e t o i m p ro v e
cHicAGO
sEnior MUltiMEdia Editor brian d. sabin 65 East wacker Place, suite 1101, chicago, il 60601-3708
t h e i r l i v e s a nMary
d t h eMurcko
world around them.
associatE MUltiMEdia Editors susan rinKunas, Phone: 312-696-4101 EVP, Group Publisher
Rodale Inc. 33 East Minor Street Emmaus, PA 18098 610-967-5171 rodale.com
peter vigneron MidwEst salEs ManagEr steve brawley
Karen Rinaldi
stEvE.brawlEY@rodalE.coM Phone: 312-696-4113
salEs assistant rachel conroy EVP, General Manager and Publisher,
bRAnd deveLOPmenT
dALLAs
Rodale Books
brand Editor warren greene
Phone: 214-252-9971
sPEcial ProjEcts Editor jennifer van allen Robin Shallow
soUthwEst salEs rEPrEsEntativE
brand dEvEloPMEnt intErn amanda marchetti MarkEtPlacE / racE advErtising michael austry
EVP, Communications
MaUstrY@sbcglobal.nEt
wRiTeRs AT LARGe Michelle Meyercord
classifiEd advErtising jacKie caillouet
john brant, benjamin h. cheever, sara corbett, jcailloUEt@sbcglobal.nEt SVP, Rodale International
steve friedman, cynthia gorney, Kenny moore,
stephen rodricK, robert sullivan deTROiT Amy L. Plasha
3250 west big beaver road, suite 233, troy, Mi 48084-2902 SVP, Human Resources
Phone: 248-637-1362
cOnTRibuTinG ediTORs
liz applegate, christie aschwanden, Kristin armstrong,
dEtroit advErtising ManagEr Kathy thorpe Joseph J. Burke
marc bloom, sarah lorge butler, adam bucKley cohen, kathY.thorPE@rodalE.coM VP, Green Culture Services
bob cooper, ed eyestone, martyn shorten (shoe lab), salEs assistant anne farrar
peter gambaccini, jeff galloway, michelle hamilton, LOs AnGeLes Steve Madden
john hanc, hal higdon, lisa jhung, don Kardong, dave Kuehls, 2101 rosecrans avenue, suite 6200, El segundo, ca 90245-4709 VP, Creative Services and Digital
dimity mcdowell, marc parent, peter sagal, sarah bowen shea Phone: 310-252-7518 Product Development
soUthwEst advErtising ManagEr greg wootton
AdvisORY bOARd grEg.wootton@rodalE.coM We inspire and enable people
pam anderson; dan barber; marK bittman; intEractivE salEs ManagEr tara salcido
walter m. bortz, m.d.; richard t. braver, d.p.m.; tara.salcido@rodalE.coM
to improve their lives and
jeffrey l. brown, psy.d.; budd coates; salEs assistant jennifer whiting the world around them.
david costill, ph.d.; jacK daniels, ph.d.;
sAn FRAnciscO
randy eichner, m.d.; michael fredericson, m.d.;
Kate hays, ph.d.; leah Kangas, l.m.p.;
northwEst salEs rEPrEsEntativE nicholas freedman Rodale Inc.
niKKi Kimball, m.s.p.t.; daniel j. pereles, m.d.; MEdiahoUnds@coMcast.nEt Phone: 707-775-3376 33 East Minor Street
stephen m. pribut, d.p.m.; sage rountree, ph.d.; Emmaus, PA 18098
joan samuelson; warren a. scott, m.d.; mARkeTinG 610-967-5171
franK shorter; mona shangold, m.d.; chiEf rUnning officEr bart yasso rodale.com
paul d. thompson, m.d.; clint verran, p.t.; bart.Yasso@rodalE.coM
patricia wells; jim & phil wharton CUSTOMER SERVICE AT RUnnER’S WORld, yOUR
art dirEctor traci conrad nicholas
SATISfACTIOn IS IMpORTAnT TO US. fOR qUES-
dirEctor of intEgratEd MarkEting Kathleen jobes TIOnS REgARdIng yOUR SUbSCRIpTIOn And All
ROdALe sPORTs + FiTness GROuP crEativE sErvicEs ManagEr robyn jasKo AddRESS ChAngES, plEASE WRITE TO: RUnnER’S
sEnior vicE PrEsidEnt, rEtail salEs rich alleger ProjEct ManagEr david cooper WORld MAgAzInE, p.O. bOx 5886, hARlAn, IA
vicE PrEsidEnt, financE, advErtising, brand 51593-1386. CAll (800) 666-2828 OR E-MAIl
RWdCUSTSERV@ROdAlE.COM. plEASE InClUdE
sitEs, and cUstoM PUblishing ray jobst
PROducTiOn A RECEnT MAIlIng lAbEl WITh All CORRE-
dirEctor, corPoratE coMMUnications david tratner
Logomshown
Print ProdUction ManagEr Kelly c donald
uses SpOndEnCE. REAdER pREfEREnCE SERVICE:
rEsEarch ManagEr paul baumeister SOMETIMES WE MAkE OUR lIST Of CUSTOMER
10 point
kEllY.Mcdonald@rodalE.coM Phone: type at
610-967-7615 nAMES And AddRESSES AVAIlAblE TO CARE-
100% size.
ProdUction sPEcialist cynthia wenrich fUlly SCREEnEd COMpAnIES OUTSIdE ROdAlE
ROdALe inTeRnATiOnAL
cindY.wEnrich@rodalE.coM Phone: 610-967-8214 WhOSE pROdUCTS And ACTIVITIES MIghT pROVE
vicE PrEsidEnt, financE, intErnational robert novicK InTERESTIng TO yOU. If yOU dO nOT WISh TO
Do not use this art
Editorial dirEctor, intErnational john ville RECEIVE SUCh MAIlIngS, plEASE SEnd US A nOTE
smaller than 50%
sEnior ProdUction ManagEr darleen malKames business OFFice WITh yOUR nAME, AddRESS And ACCOUnT nUM-
of this size shown. bER. WRITE TO: RUnnER’S WORld CUSTOMER
dirEctor of intErnational salEs & MarkEting lucio grimaldi vicE PrEsidEnt, financE and brand Planning jonathan bigham
SERVICES, p.O. bOx 7307, REd OAk, IA 51591-
dirEctor of bUsinEss dEvEloPMEnt Kevin labonge financE dirEctor maryann fosbenner
Recommended Color Usage: 0307. MAnUSCRIpTS And ART: ThE pUblIShER
MarkEting ManagEr linda stevens advErtising bUsinEss ManagEr susan g. snyder ASSUMES nO RESpOnSIbIlITy fOR RETURn Of
associatE Editorial dirEctor veroniKa ruff UnSOlICITEd MAnUSCRIpTS, ART, phOTOS OR
• Spot Color: PANTONE 363 nEgATIVES. COnTRIbUTORS ShOUld EnClOSE
ROdALe RAce And evenTs GROuP RETURn pOSTAgE.
rUnnEr's world is a ProUd MEMbEr of
• C-M-Y-Kstory
dirEctor, sPorts MarkEting lawrence color formula:
lawrEncE.storY@rodalE.coM 65-cyan, 0-magenta,
associatE dirEctor alison brown
100-yellow, 24-black
PrograM ManagErs stephanie Kline and haley price

attention specialty running stores: • Solid Black

sEll rUnnEr’s world in YoUr storE, risk-frEE. cOnsumeR mARkeTinG
call 800-845-8050 for dEtails. For more information.
svP, circUlation and onlinE oPErations john j. mccarthy
visit www.magazine.org.

8
12 month 2010
Rave Run
Location Big Cottonwood Canyon,
Salt Lake City, Utah
PHotoGRaPH BY Erik Isakson
RunneR Quinn Kyler
tHe exPeRience Nestled in the
Wasatch Mountains 25 miles east of
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.

r u n n e r s w o r l d.co m 13
Mirinda Carfrae 2010 Ironman World Champion
in the Kwicky with Blade-Light technology.
i run in k•swiss
Mirinda’s record marathon time of 2:53:32 in Kona is extra awesome, considering she
ran it after a 2.4-mile swim and a 112-mile bike in the world’s toughest endurance race.
The only thing stopping her was the finish line.

kswiss.com
 editor’s letter

Back to the Races

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

adam Buckley cohen Jonathan Bartlett

Cohen had his doubts with the less-is-more train-
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.”
Bartlett 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.”

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

a NatuRal SelectioN Race Ready

SPring in hiS SteP
Bart Yasso running South Africa’s
56-mile Comrades Marathon in May.
eNduRaNce JuNkie
I 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
While “Is Less More?” (November) dis- I enjoyed “The Racer’s Field Manual” (No-
cussed resonance frequencies and shoes vember) with one exception. The “Navi-
designed to protect women from injury gate the Aid Station” section includes this
during specific parts of the menstrual sentence: “A short ‘thanks’ to the volun-
cycle, little attention was paid to inherent teer isn’t required, but it’s a nice touch.”
differences in biomechanics. There are Talk about an understatement. While we
some runners with “good” biomechanics celebrate at the finish by picking up our
Rant of the Month
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?”
—KaTie HelMs, Fayetteville, Arkansas

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

Now oN
time to tRaiN
heRe’s the plan
Whether 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.
RuNNeRswoRld.com
StaRt heRe
calling 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.
online poll
Do you eat anything before an early morning run?
Always 33 %
video Spotlight gone in 60 seconds Usually 20 %
At the Chicago Marathon, it took nearly 35 minutes for Rarely 21 %
all 38,000 runners to cross the start. See a high-speed,
Never 27 %
one-minute replay at runnersworld.com/chicagostart.
Based on 5,352 respondents to an RW survey

18
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 go
Thank 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
[ send comments to letters@runnersworld.com. if published, you’ll receive an rW t-shirt. ]
YOU
still possess the abilities that
WERE
essential for learning your first language, abilities
of your brain’s amazing capacity to be naturally
READY
for language learning.
coveR up?
When I saw Shalane Flanagan on your
cover, I thought, It’s about time. But I was
the latest
disappointed to see that she was relegated Updates on runners who’ve
to “Back Story.” She’s an American Olym- appeared on our pages
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 thought
I 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, Joan Benoit Samuelson, 53, winner
and in November, I learned how to cook of the 1984 olympic marathon,
spaghetti squash (“Eat This Now”). Who keeps setting records. at october’s
knew a running magazine would im- chicago marathon, samuelson (“a
prove my race times and my cooking? Wicked good life,” January 2008)
—sUsan MaDiTz, Fairmont, West Virginia broke her u.s. 50-to-54 mark with
a 2:47:50. next? the 2012 olympic
marathon trials standard of 2:46.
Introducing NEW
Version 4 TOTALe.
™
Get ready for an entirely new
language-learning experience:
Participate in online Studio Sessions.
Get guidance from native-speaking Studio Coaches.
Explore language through games, chats, and activities.
Interact with other learners at your level.
OUR PROVEN SOLUTION. ENRICHED.
Get the new Rosetta Stone.
(877) 382-3659 • RosettaStone.com/rws011
©2010 Rosetta Stone Ltd. All rights reserved.
 FIT LIT
“Running and writing
incorporate mind,
body, and soul,”
Collins says.

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

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

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

 Advertisement

RESOLUTION
REVOLUTION.
Let’s face it—most New Year’s resolutions never stand a chance. They’re
too big, too vague, or too altogether unattainable. To help you get on track
for long-term success, we’ve put together a list of big-picture goals with
measurable results that everyone can achieve—think “run a 10k race
by February” instead of “run more.” Get the picture? Good. This is
your Resolution Revolution.

TOP 5
LIFESTYLE
RESOLUTIONS
FOR 2011
• Run a race, bike a century, improve your golf game: Set
aside 20 minutes each day to train for a goal.
• Reduce stress: No emails after 10PM and get at least seven
hours of sleep per night.
• Stick to a budget: Limit unnecessary expenditures. Drop your
change in a coin jar each night and treat yourself when it fills
up. Change feels good, doesn’t it.
• Get organized: Cross one item off your to-do list daily.
• Enjoy more quality time with family & friends: Devote one-hour
of your time to those that are most important in your life.

RESOLUTION REVOLUTION
BE STRONG. BE ULTRA.
SWEEPSTAKES
For more tips on how to stay focused and fulfill your
goals year-round, visit Facebook.com/MichelobUltra.
Plus, enter the Resolution Revolution: Be Strong, Be Ultra
Sweepstakes for a chance to win:
• OAKLEY SUNGLASSES
• LIVESTRONG® TREADMILL
• LIVESTRONG® ELLIPTICAL MACHINE

No Purchase Necessary. Sweepstakes open to legal residents of the United States/D.C. (except CA)
who are 21 years of age or older. Sweepstakes begins at 12:00 AM Central Standard Time (“CST”)
on 1/1/11 and ends at 11:59 PM CST on 1/31/11 and contains three (3) entry periods. See Official
Rules at www.facebook.com/michelobultra. Void where prohibited. This promotion is in no way
sponsored, endorsed or administered by, or associated with, Facebook.

RESPONSIBILITY MATTERS®
©2010 Anheuser-Busch, Inc., Michelob ULTRA® Light Beer, St. Louis, MO.
95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.
 GOING TO EXTREMES
In 2006, Collins won the North
Pole Marathon and Sahara Half
(No. 22) just five weeks apart.

writing down expressions that became

slashed his arms with an eight-inch blade.
A police officer found Collins and got
promise, he gave up the sport after gradu-
ating from Notre Dame in 1986.
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.

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-
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,”
CLOCKWISE FROM TOP LEFT: COURTESY MICHAEL COLLINS (2); COURTESY MARATHON-PHOTOS//ROCK ‘N’ ROLL LOS ANGELES (2); COURTESY THE TRAVEL CHANNEL;
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

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
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,
AFP/GETTY IMAGES; MITCH MANDEL; KARL SCHUMACHER/GETTY IMAGES; FREEMAN NEWS SERVICE; WIREIMAGE/GETTY IMAGES
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.”

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

THE INTERSECTION Where running and culture collide

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

CRIME DRAMA DIGGING DEEP

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

24
 (and in performance apparel that looks this good, it may as well be you)

SLEEVELESS TWIST TOP

Supreme seamless comfort.
SWIFT ZIP SKORT
Ultra-lightweight and stretchy.
Available January 2011

Visit athleta.com or call toll free 1.877.328.4538 to request a free catalog.

athleta.com
VisitFREE SHIPPING! or call toll
on orders free
of $50 1.877.328.4538
or more now through Januaryto
31,request
2011. Go a
to free catalog
athleta.com for more details.

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 apparent
defects, knock yourself out.
Miles has gulped a mouthful
CLOCKWISE FROM BOTTOM RIGHT: IMAGE SOURCE/GETTY IMAGES; CJ BENNINGER; SHUTTERSTOCK;
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

COURTESY GOOSE ISLAND BEER CO.; CJ BENNINGER

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

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

BACK STORY Desiree Davila, 27, Rochester Hills, Michigan

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

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

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

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

Shed 100 pounds View Finder

BELYNDA WARNER, 39,
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
10 reasons to tackle the stunning Big
Sur International Marathon in California
Kodak Moments Crafty Prize
Many runners carry cameras Handmade clay medals
to capture views of the
Pacific Ocean and California’s Bragging Rights
Santa Lucia Mountains. Hilly course includes a
two-mile climb (Hurri-
cane Point) at mile 10.
Wild Kingdom
Look for cows, horses,

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

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

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

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

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

GAME OVER
MOTHER NATURE

Serena Williams trusts TAMPAX PEARL ®

plastic. Its unique FormFit design expands for
a better fit to stop more leaks.*
FIND OUT MORE ABOUT FORMFIT AT TAMPAX.COM/FORMFIT
*vs. Next Leading Brand
 Because Your Fairy Godmother
Carries A Stopwatch

Disney’s Princess Half Marathon Weekend

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

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

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

 35 44 48

the warmup: Running in the Dark

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

Sunlight when the sun isn’t shining, you could

have low levels of vitamin D, a nutrient

1 be alert Assume drivers essential for calcium absorption

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

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

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

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

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

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

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

i l lu s t r at i o n b y j u sti n w o o d r u n n e r s w o r l d.co m 31
odyssey.honda.com

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
Bluetooth® † centers your focus on the road ahead while a perfectly balanced 28 hwy mpg * V-6
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.
Introducing the all-new Honda
register online at www.pittsburghmarathon.com

MARATHON | HALF MARATHON | MARATHON REL AY | KIDS MARATHON


a BiggerWeek
apparel- shirt: adidas; shorts: asics; watch: timex; shoes: saucony
Expand your training schedule to 10 or more days
to recover better and run stronger By Marc BlooM
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
p h oto g r a p h b y f r e d r i k b ro d e n
Training
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
make the time
Spread out key workouts so
you can run them harder.
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
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.
r u n n e r s w o r l d.co m 35
 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
A Good Mix
NO MATTER THE NUMBER of days in your training
cycle or the distance you’re targeting, a blend of
quality sessions builds endurance, speed, and aerobic
threshold, says coach Andrew Kastor.
14 DAYS FOR 5-K
Long run 6 to 9 miles
Tempo run 3 to 4 miles at 30 seconds
slower than race pace
Long intervals 3 to 4 x 5 minutes at 10-K
pace with equal rest
Short intervals 6 to 8 x 400 meters at
race pace, with 400 meters recovery jog
EVERY THIRD LONG RUN, REDUCE THE DISTANCE TO TWO-THIRDS THE LENGTH OF THE PREVIOUS LONG RUN IN ORDER TO RECOVER.
36
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 SABRA HARVEY, 61, of
days before and after your most tiring Houston, set world age-group
sessions. Mixing in cross-training will track records at the 2010 USA
build overall fitness and make you that Masters Championships in the
much more rested and prepared for your 800 meters (2:34.66) and
hard efforts. Every six days or so, take 1500 meters (5:12.27).
a well-earned day of total rest.
Additional reporting by Matt Allyn
1 GO SOFT
CLOCKWISE FROM TOP RIGHT: KEN STONE; TY MILFORD/AURORA PHOTOS
“I run whenever I can on dirt
or grass rather than on asphalt
or concrete. It’s not as punishing
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.”
21 DAYS FOR HALF-MARATHON
Three long runs 10 to 15 miles 3 GO HAVE FUN
“I juggle two tennis balls
while standing on one leg on a
Short tempo run 3 to 4 miles at race
pace or faster mini-trampoline—three minutes
for each leg. This improves bal-
Long tempo run 6 to 9 miles at 30 seconds ance, ankle strength, and focus.”
slower than race pace —BOB COOPER
Tempo intervals 3 x 2 miles at 10-K race pace
 Better on the Inside
Treadmill workouts that keep you focused—and fit Q i run so loudly on a

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

justin GrAnt; bAckGround: joseph VAn os/Getty imAGes

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

Ask Galloway any

running question at
JeffGalloway.com.

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

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

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

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

Q What’s the best

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

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

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

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

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

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

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

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

Going out to eat?

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

44 p h oto g r a p h by aN N e. c utt i N G

GET THE FACTS
Look for excess sodium (more
than 600 mg) in canned soup.
Diet Downfall
NOT ENOUGH WATER
Runners 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.
CLOCKWISE FROM TOP LEFT: STEPHEN COBURN/SHUTTERSTOCK; ALAMY
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 Downfall
TOO 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 Downfall
NOT READING FOOD LABELS
Nutrition-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 Downfall
EATING WHILE DISTRACTED
The 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
Blocks
Common nutrition mistakes
that trip up runners
EATING TOO CLOSE TO A RUN
Fifteen 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 MEAL
High 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 DRINKS
Sports 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 POSTWORKOUT
Runners 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.”
R U N N E R S W O R L D.CO M 45
 Smart
Start
Best foods and drinks
for a healthy New Year
BLACK RICE
This whole grain is loaded with iron and

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 SPROUTS
Out of all cruciferous vegetables, EGGS
Brussels sprouts have the highest An excellent source of protein,
levels of glucosinolates, compounds that eggs are rich in choline—a nutri-
rid the body of cancer-causing agents. ent not found in many foods but vital for
They’re also rich in vitamin C and K. healthy brain cells and memory. Two eggs
FUEL UP Cut in half, then steam or contain half your recommended intake.
sauté with olive oil until just tender. FUEL UP Add beaten egg to soup;
scramble in a wok and add to stir-fry.
CACAO SWEET NIBS
These pieces of cacao beans, KEFIR
sweetened with sugar, have less Studies show bacteria in kefir (a
fat and fewer calories than chocolate and drinkable yogurt) strengthen your
contain epicatechins—anti-inflammato- immune system. Thanks to new lactose-
ry compounds that enhance blood flow. free versions, more runners can enjoy it.
FUEL UP Add cacao nibs (in the baking FUEL UP Pour plain kefir over cereal or
aisle) to frozen yogurt or muffin batter. fresh fruit, or use in place of buttermilk.
Fast & Healthy
Quick, tasty runner-friendly meals
Fish 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.
CLOCKWISE FROM TOP RIGHT: ALAMY (3); GETTY IMAGES; ALAMY; MARK THOMAS; MITCH MANDEL; GETTY IMAGES; MY YEN TRUNG/GALLERY STOCK; GETTY IMAGES
POWER PACKED
Half a cup of black rice
has 22 grams of carbs.
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 TEA
Compared 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.

46
®,TM,© 2010 Kashi Company

There’s something surprising in Kashi ® GOLEAN ® cereals: Protein. Plus

crunchy clusters, sliced almonds or sweet berries. Put GOLEAN to the test
yourself, and get your day started with protein. Learn more at kashi.com

Kashi® GOLEAN ® cereals (without milk) = 9 –13g protein per serving; One large egg = 6g.
 Slow Going
How to survive the early pitfalls of running if you’re
just starting or returning after a layoff By DaviD alm
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
48
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
that stand between you and your inner harder than the first
runner may seem insurmountable. Dan- Feeling a little stiffness a week into an
iel Lieberman, Ph.D., a human evolution- exercise routine is normal. “Soreness can
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 resist the urge to try
and run faster than
for blood vessels to respond, for your
you did yesterday.
heart to get bigger and stronger, to add speed gains don’t
mitochondria to your muscles,” he says. happen overnight.
“But the good news is that our bodies are To help you avoid
incredibly adaptive.” this problem, run
Returning runners know there’s a pay- without a watch.
off to sticking with it. Eight months after
i l lu s t r at i o n s by C h r i s s i las N e a l
 VibramFiveFingers.com

Two million ye
ars
o
fe
volu
you.

tion h
ave turned you into a miraculous piece of
ma
ore

ch
in
e, m

ery
sho

h
.T

at’
sw less
hy ou a r t h at is
r p h il o s o p e
hy is to create footw

VIBRAM, FIVEFINGERS, the Octagon Logo, the Yellow Octagon Logo and the
color Canary Yellow are registered trademarks and trademarks of Vibram S.p.A.
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.
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.
Tap Your Inner Runner
rob udewitz, Ph.d., on winning the mental battle to hit the road
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.”

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.”
FoCus oN Time, NoT disTaNCe seT goals The NighT beFore
Thinking in terms of mileage may Not all goals need to be big or long-
seem overwhelming. Instead, commit term. Think about what you want to
to a set number of minutes. Time achieve on tomorrow’s run. Seal the
goals allow you just to be out there, commitment by writing down how
without the pressure of feeling like you long you’d like to go.
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.

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

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

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

ROLLER MOTION
Works 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.
SNOW ANGELS
Works 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.
CHANGING TIME WAX ON, WAX OFF
Works hip flexors; Works abdominals;
abdominals; chest chest; biceps; glutes
Start with both CoreSliders From the starting position,
at 12:00. Keep the left one at move each CoreSlider in
12:00. Pull the right one down a circle going in opposite
and push it out to 1:00. Pull directions (left moves clock-
back to center. Repeat at each wise, right moves counter-
clock position through 5:00. clockwise). That’s one rep.
Repeat on other side. Repeat five to 15 times.
For a video demonstration and for information on where to
buy CoreSliders, visit runnersworld.com/coreslider.

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

YOGA. LOVE. RUN. PEACE.

IT’S OKAY TO GO BOTH WAYS.

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

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

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

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

54
 Virginia Beach, VA

MARCH
19 & 20,
2011
MARATHON ANTHEM HALF MARATHON TOWNEBANK 8K OPERATION SMILE FINAL MILE

SPONSORS
May the luck of the Irish always be with you,
A post race party with Yuengling and Murphy’s Irish Stew,
A cool medal, tech shirts, finisher hats and live bands,
A boardwalk finish in front of King Neptune
and screaming fans.

ShamRock On! Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia
except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Anthem Blue Cross and Blue Shield is an
independent licensee of the Blue Cross and Blue Shield Association. (r) ANTHEM is a registered trademark of Anthem Insurance
Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.

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

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

56 I L LU S T R AT I O N S BY JO H N C U N EO

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.
M
y 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, Your treadmill is ready.
onto Little Italy. My back felt fine. My legs
felt fine. I kept running. My watch Join the Ford Training Team and
clocked 7:50 mile splits. The inevitable be a part of the most rewarding
collapse kept postponing itself. The heat endurance community online.
rose and I flagged a bit in the last four
Get tips on conditioning and
miles, stopping to douse my head and
nutrition, along with videos
slurp down fluids, but still, no disasters
and no pain. I climbed the course’s one from the pros, to help make
hill at Roosevelt Avenue, and I turned and your training a little easier.
went down the gauntlet of the finishing Go to FordTrainingTeam.com
chute—not slowing down, but not sprint- and let the adventure begin.
ing, either, just waiting, again, for some- And while you’re at it, check out
thing to stop me. The pleasure of being the 2011 Ford Edge.
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.
2011 EDGE
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.
 three to go
Dathan Ritzenhein, Alan Webb, and
Ryan Hall (from left) at the start of the
2000 Foot Locker championship.

By the year 2000, U.S. distance

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

60
wants to get out clean and fast. For the first 100 yards, he’s care-
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...?
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-

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

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

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

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

62
lagged a little, trusting that it would prove the right tactic. Still,
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
r u n n e r s w o r l d.co m 63
 High, Webb went undefeated in cross-country through the 1999
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
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.
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,
64
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
 biding his time
Knowing there were two miles to go, Webb
chose not to sprint after Ritzenhein right away.

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

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

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

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

r u n n e r s w o r l d.co m 65
 won and done
Ritzenhein staggered through the chute
and collapsed—a signature move.
In a matter of seconds, Ritz led Webb by 10 me-
ters. Everyone else had disappeared from view, or
so it seemed. Distance races are often called “races
of attrition.” Few change character so quickly, so
completely. This one did. There was no attrition.
Ritzenhein simply laid waste to the whole field.
In the second mile, Ritzenhein was in full
steamroller mode. He noticed that the course was
spongier and bumpier than the previous year, the
weather more draining. Excellent. The tougher
the conditions, the better his chances. Mainly, he
focused on his objective: push, push, push.
“There’s a lot of pressure when you commit and
go to the front,” he says. “Suddenly you become
the hunted, and everyone’s got you in their sights.
I had to make sure Alan never got back on me.”
Webb kept waiting for the gap to shrink. He was running all-
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.”
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.
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
66
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.”
CHANGE IS GOOD
Transform your performance with
better nutrition, training, and gear.

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.”
By JOHN HANC PHOTOGRAPH by CHRIS KORBEY
YOU
RUNNING
EDITION
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.
R U N N E R S W O R L D.CO M 69

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.
70
Extreme Makeover
RUNNING EDITION
Change Your Ways: CROSS-TRAIN
The Run-a-Holic
PREVIOUS SPREAD- LOCATION: COURTESY ORANGE SALON, DALLAS, TEXAS; TRAIL RUNNING IMAGE: PHOTOGRAPHY BY JASON GOULD; OPPOSITE PAGE- LOCATION: COURTESY UPMC-SPORTS PERFORMANCE COMPLEX
KARA TEACOACH, 28
Bridgeville, Pennsylvania Married Occupational Safety and Health researcher
Running résumé: Averages 20 miles a week
depend on each other, and if one’s not
The Expert Intervention
happy, the other’s not going to be happy.”
ron de angelo, director of sports Sure enough, he found a lack of flexibil-
performance at the Center for ity in the foot and ankle, which was caus-
Sports Medicine at the University of Pitts- ing tightness in her calves—which in
burgh Medical Center, observed and test- turn, led to the inability of the glutes to
ed Teacoach’s gait, balance, and cardiovas- fire efficiently.
cular fitness, as well as her strength and De Angelo recommended active-re-
flexibility. “We essentially took a snap- lease stretches for the calves, hips, and
shot of her running motion and analyzed groin, along with multiple sets of Bulgar-
it from the big toe all the way up through ian split squats (performed with one leg
the neck,” he says. on a bench) and straight-legged runner’s
Teacoach mentioned that she had had lunges. The completion of about four
problems with calf cramps. De Angelo months of twice-a-week strengthening
watched her try to perform a series of and stretching sessions on her own and
one-legged balance exercises, which re- at the Center coincided with Teacoach’s
vealed weaknesses in both the hips and goal race, which she finished in 1:03:22—
glutes. “If your hips or glutes are weak, more than a minute per mile faster than
the calves are going to have to absorb a the previous year. “I had a lot more con-
lot more force than they should,” he says. fidence, this time,” Teacoach says. “I was
De Angelo’s analysis proceeded direct- powering up the hills. Even mentally the
ly from the hip to the foot. “The foot and strength helped. I kept telling myself,
the hip are best friends,” he says. “They You’re strong; you don’t need to stop.”
Should You Do Something Else?
The American College upper body, says stretching does not
of Sports Medicine’s orthopedic surgeon reduce the incidence of
guidelines call for two Vonda Wright. injury, Wright believes
resistance-training Wright recommends in dynamic stretching
sessions per week— working your muscles after warming up. She
that is, eight to 10 differently once or twice recommends gently
exercises working the a week with something stretching your calves,
major muscle groups; besides running, like hamstrings, hip flexors,
eight to 12 repetitions Spinning. “It’s an butt, and quads after
per exercise. Runners intense cardio workout, every run. Another
should pay particular you’re using your butt, option: Pilates or
attention to the core and teaching your yoga classes typically
muscles, the glutes, muscles to fire faster.” incorporate both core
hips and lower back, While some studies and flexibility work, so
as well as the legs and have shown that either is time-efficient.
P H OTO G R A P H S BY ST E V E B OY L E
STRETCHING
HER LIMITS
Trainer Ron De Angelo
helped Teacoach get
strong and more flexible.
 Extreme Makeover
RUNNING EDITION

Change Your Ways: LOSE WEIGHT

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

Keilitz, who weighed around

The Situation
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?”
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
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.”

Does Your Diet Need a Makeover?

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

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

Change Your Ways: GEAR UP

The Badly Dressed

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

Kayanos, he overcame his wardrobe chal-

The Situation
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-
THE STYLE GUY
Cook (left) fitted Arbeit in
head-to-toe technical gear.
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
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.”

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

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

800.482.TEAM
teamintraining.org/rnrsandiego

san diego • June 5, 2011

 Extreme Makeover
RUNNING EDITION

Change Your Ways: GET MOTIVATED

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

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
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
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!’”
HAPPY HELPER
Ulrich can call on her mom (right)
for babysitting or training runs.

Is Your Mind Slowing You Down?

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

76
 YOU

MARATHON
GUIDE 2011

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

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

a race—it’s a story. And chances are good
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
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

78
MaraTHOn GUiDe 2011

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

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

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

entertainment is disney’s business, so who better to

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

COuRSe SeleCTIOn How to pick a marathon that suits you

Stay Close Travel is fun,
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,
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
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.
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
courtesy Disney (2)

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
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
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
spectator support, and their
cheers can help push you.
But only if you thrive off the
mania. Smaller races offer a
mellower atmosphere.

80

Do you think a marathon should also be a party?
Rock ’n’ Roll Arizona Marathon
PHOENIX 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
CLOCKWISE FROM TOP LEFT: VICTOR SAILER/PHOTORUN; COURTESY ROCK ’N’ ROLL ARIZONA MARATHON; NAPA VALLEY REGISTER/ZUMAPRESS
Do you like to reward yourself with a glass of wine?
Napa Valley Marathon
NAPA, 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
LOCAL COLOR
Papago Park showcases Arizona’s
distinctive geological formations.
have separate starts and different courses, reducing congestion.
In addition to the 27 live-music stages that line the route, cheer-
leading squads add another layer of support for the nearly 8,000
marathoners (and 20,000 half-marathoners). The flat course hits
Valley of the Sun hot spots, including the Camelback Corridor,
where you run in the shadow of 2,700-foot Camelback Mountain,
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.
ROAD TO RECOVERY
The 15 wineries that line the course
are open for postrace tastings.
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.
R U N N E R S W O R L D.CO M 81
MaraTHOn GUiDe 2011

Do you worry about everything that could go wrong?

flying pig Marathon
CinCinnaTi May 1, 2011

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

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
top to bottom: courtesy michael anDerson/flying pig marathon; courtesy flying pig marathon; courtesy bryan smith/ogDen marathon
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 Marathon
OGDen, UTaH May 21, 2011

ask any veteran marathoner to choose the most scenic

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

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

let’s face it: Your first marathon can be

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

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

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

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

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

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

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

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

Portland Marathon
PORTLAND, OREGON October 9, 2011

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

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

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

MY FIRST TIME
Icons remember their marathon debuts
Amby Burfoot
1968 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 Yasso
RW’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 Switzer
First 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 Rodgers
Four-time champ of the Boston
and New York City marathons
“In Boston 1973, I thought I
was in good shape, but I didn’t
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 Goucher
2008 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.”

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

Do you want to do a big-city race

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

marine corps’ reputation as “The Peo-

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

mission is to show recreational runners

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

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

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

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

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

86 JANUARY 2011
Renegades
HANSON
FOR A DAY
The author (left)
tested an elite
training plan
in Chicago.

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
88
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
team Players
The author behind
Melissa White, Carol
Jefferson, Keith Hanson,
Patrick Rizzo, Kevin
Hanson (from left).
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
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.

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-
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.
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.
moment of trutH
The author (in gray) at the start. On the plan,
he ran 70-mile weeks—with no off days.
Way of the Renegades
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
r u n n e r s w o r l d.co m 89
 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,
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.
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.”
90
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
true believer
All doubt in the plan and its creators
vanished at the finish line.
a fast time
Feeling strong, the author (center)
dipped slightly below the goal race
pace set by Kevin (left, right).
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, my
body 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,
 Way of the Renegades

one quad-searing step after another. I do

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

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

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

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

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

vE
si
u
cl
Ex

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

BY laura HillEnBrand

r u n n e r s w o r l d.co m 93
O
n the night of July 3, 1936, the residents
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
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
previous spread: bettmann/corbis; this page (left to right): courtesy louis zamperini; bettmann/corbis; opposite page (bottom): courtesy louis zamperini
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. (continued on page 97)
GRoominG a winneR
With help from Pete (below in white), Zamperini
won the 1933 UCLA cross-country two-mile race
by more than a quarter mile (left).
 ETERNAL FLAME
Zamperini has carried the
Olympic torch five times,
even once in Japan. Below:
Running for war bonds.

I can run fine. Just not far.

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

Twice a year I talk to all

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

I tell them: Focus on

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

The most important

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

You’ve got to realize,

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

Life According to Louie

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

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

 you made expert—how
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.
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
For the full interview, photos, and a talk with Laura
Hillenbrand, go to runnersworld.com/zamperini. For
more info on Unbroken, go to unbroken-book.com.
96
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.
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
run To glory
Zamperini, 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).
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
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.
 PHOTO FINISH
OPPOSITE PAGE: COURTESY LOUIS ZAMPERINI (3); THIS PAGE (TOP TO BOTTOM): COURTESY LOUIS ZAMPERINI; COURTESY OF THE TORRANCE HISTORICAL SOCIETY-ZAMPERINI COLLECTION/JUSTIN OFFICER; COURTESY LOUIS ZAMPERINI
Qualifying for the 1936 Olympics
in a duel with Don Lash (right).
Zamperini’s Berlin race
number and badge (below).
As the runners entered the final lap,
Lash gave himself a breather, drop-
ping just behind his Indiana team-
mate, Tom Deckard. Well behind him,
Louie was ready to move. Angling into
the backstretch, he accelerated. Lash’s
back drew closer, and then it was just
a yard or two ahead. Looking
at the bobbing head of the
mighty Don Lash, Louie felt
intimidated. For several
strides, he hesitated. Then he
saw the last curve ahead, and
the sight slapped him awake.
He opened up as fast as he could go.
Banking around the turn, Louie drew
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.”
O
n 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 (continued on page 115)
R U N N E R S W O R L D.CO M 97
 CROSS COUNTRY
Dressing appropriately
for a winter run can mean
more than layering up.

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

W
inter running conditions are drastically
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.

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

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

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

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

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

1 PEARL IZUMI BARRIER LIGHT

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

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

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

won’t trap sweat inside. asics.com

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

1 heaDsWeats go hat ($22) Made

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

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

1 brooks iNFiNiti heaDbaND ($14) 4

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

102
 ADVERTISEMENT

CATCHING UP WITH MEB

MEB KEFLEZIGHI, 2009 ING NEW YORK CITY MARATHON CHAMPION

Q&A
HOW DID YOU GET INTO RUNNING?
WHAT WAS THE FIRST RACE YOU EVER RAN?
I first discovered my talent for running in the 7th grade
during a mile run in my physical education class. My first
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
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.

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

AVAILABLE AT

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

body, so ease into

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

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

R U N N E R S W O R L D.CO M 105
RACE SPOTLIGHT
ADVERTISING SECTION

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

 RACE SPOTLIGHT
ADVERTISING SECTION

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

RACE SPOTLIGHT
ADVERTISING SECTION

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

 RACE SPOTLIGHT
ADVERTISING SECTION

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

RACE SPOTLIGHT
ADVERTISING SECTION

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

 ADVERTISING SECTION

Pick One. Just One.

Save Their Life For $250. You’ll End Up Smiling Too.

Ming, 6 months, China Shiva, 1 year, India Mot, 13 years, Cambodia

Durgap, 5 years, India Funmi, 8 years, Nigeria Salazar, 5years, Philippines

Free cleft surgery which takes as little

as 45 minutes and costs as little as
$250, can give desperate children not
just a new smile—but a new life.
“...one of the most
productive charities —
dollar for deed — in the world.” Z11011109ZFNY23

—The New York Times

Donate online: www.smiletrain.org or call: 1-800-932-9541

According to the U.S. Government, women should take sufficient levels of folic acid (400 micrograms/day) during pregnancy to help prevent neural tube defects and reduce the
risk for cleft lip and palate. When folic acid is taken one month before conception and throughout the first trimester, it has been proven to reduce the risk for neural tube defects
by 50 to 70 per cent. Be sure to receive proper prenatal care, quit smoking and drinking alcohol and follow your health care provider’s guidelines for foods to avoid during preg-
nancy. Foods to avoid may include raw or undercooked seafood, beef, pork or poultry; delicatessen meats; fish that contain high levels of mercury; smoked seafood; fish exposed
to industrial pollutants; raw shellfish or eggs; soft cheeses; unpasteurized milk; pâté; caffeine; and unwashed vegetables. For more information, visit www.SmileTrain.org. Smile
Train is a 501 (c)(3) nonprofit recognized by the IRS, and all donations to Smile Train are tax-deductible in accordance with IRS regulations. © 2010 Smile Train.

111
RACING AHEAD ADVERTISING SECTION

NORTH ATLANTIC FEB 5-6, 2011 – Melbourne & Beaches Music MAR 6, 2011 – Vera Bradley Presents The
Marathon Weekend, Marathon, Half Marathon, Seaside School Half Marathon & 5K Run
MAR 27, 2011 – Ocean Drive Marathon, 8K & 5K Seaside, FL
10M & 5K Melbourne, FL Contact: Lisa Porter, P.O. Box 4825,
Cape May, NJ Contact: Mitch Varnes, P.O. Box 33100, Seaside, FL 32459.
Contact: ODRC Inc., P.O. Box 1245, Indialantic, FL 32903. (850) 231-6190
Southeastern, PA 19399. (321) 759-7200 info@seasideschoolhalfmarathon.com
(609) 523-0880 www.seasideschoolhalfmarathon.com
info@themelbournemarathon.com
odmracedirector@comcast.net www.themelbournemarathon.com MAR 19-20, 2011 – Yuengling Shamrock
www.odmarathon.org Fun Warm Winter Run On Florida’s Space Coast. Marathon, Half Marathon, 8K & 1M
Virginia Beach, VA
APR 2, 2011 – 13.1® New York Half Marathon FEB 6, 2011 – Dade City Half Marathon Contact: Amy Frostick, 2865 Lynnhaven Drive C-5,
& 5K Presented by Pasco County, 5K & Fun Run Virginia Beach, VA 23451.
New York, NY Dade City, FL (757) 412-1056
Contact: US Road Sports & Entertainment, Contact: Reinke Sports Group, USRA Half Marathon amy@jandaracinginc.com
P.O. Box 784, Hoboken, NJ 07030. Series, 1531 Dale Ave., Winter Park, FL 32789. www.shamrockmarathon.com
run@131newyork.com (407) 599-0568 MAR 20, 2011 – Publix Georgia Marathon &
www.131newyork.com info@usrahm.com Half Marathon
www.dadecityhalf.com Atlanta, GA
APR 10, 2011 – Butler County Half Marathon,
5K & Fun Run FEB 6, 2011 – 37th Annual Tallahassee Contact: US Road Sports & Entertainment,
Marathon & Half Marathon 528 Plasters Ave. NE, Atlanta, GA 30324.
Butler County, PA (404) 832-0716
Contact: Reinke Sports Group, USRA Half Marathon Tallahassee, FL info@georgiamarathon.com
Series, 1531 Dale Ave., Winter Park, FL 32789. Contact: Jay Silvanima, 527 E. Call St., www.georgiamarathon.com
(407) 599-0568 Tallahassee, FL 32301.
info@usrahm.com (850) 264-0739 MAR 20, 2011 – Quintiles Wrightsville
tallahasseemarathon@gmail.com Beach Marathon Presented by Landfall Realty,
www.butlerhalf.com Marathon & Half Marathon
www.tallahasseemarathon.com
MAY 20-21, 2011 – New Balance Reach The Wrightsville Beach, NC
Beach Relay: Wachusett to Westport; 200M Relay FEB 12, 2011 – Hilton Head Half Marathon, Contact: Tom Clifford
Mt. Wachusett, Princeton, MA 10K & 5K (910) 297-4973
Hilton Head Island, SC tclifford626@yahoo.com
Contact: John Dionne, P.O. Box 12, www.wrightsvillebeachmarathon.com
Woodville, MA 01784. Contact: Bear Foot Sports, 20 Towne Dr., PMB #200,
Bluffton, SC 29910. The Scenic Race that Sets the Pace
info@rtbrelay.com
www.rtbrelay.com (843) 757-8520 MAR 27, 2011 – Lexington Half Marathon, 5K
bfs@hargray.com & Fun Run
MAY 29, 2011 – KeyBank Vermont City www.bearfootsports.com Lexington, KY
Marathon & Marathon Relays (2 person & FEB 12, 2011 – Virginia Is For Lovers 14K & Contact: Reinke Sports Group, USRA Half Marathon
3-5 person) 1.4M Series, 1531 Dale Ave., Winter Park, FL 32789.
Burlington, VT Virginia Beach, VA (407) 599-0568
Contact: RunVermont Staff, 1 Main Street, Suite 304, info@usrahm.com
Contact: Amy Frostick, 2865 Lynnhaven Drive C-5, www.lexingtonhm.com
Burlington, VT 05401. Virginia Beach, VA 23451.
(802) 863-8412 (757) 412-1056 APR 2, 2011 – Dothan Half Marathon, 5K &
info@runvermont.org amy@jandaracinginc.com Fun Run
www.vermontcitymarathon.org www.vifl14k.com Dothan, AL
8000 Runner Limit, Beautiful Course, Great Crowd Contact: Reinke Sports Group, USRA Half Marathon
Support. FEB 26-27, 2011 – Publix Super Markets Series, 1531 Dale Ave., Winter Park, FL 32789.
Gasparilla Distance Classic Race Weekend (407) 599-0568
SEPT 16, 2011 – Reach The Beach Relay, 26th - 15K & 5K info@usrahm.com
200M Running Relay 27th - Half Marathon, 5+3K (8K) www.usrahm.com
Cannon Mtn - Franconia, NH Tampa, FL APR 2, 2011 – Ukrop’s Monument Avenue 10K
Contact: John, P.O. Box 12, Woodville, MA 01784. Contact: Susan Harmeling, P.O. Box 1881, & 1M Kids Run
(508) 881-4505 Tampa, FL 33601. Richmond, VA
info@rtbrelay.com (813) 254-7866 Contact: Sports Backers, 100 Avenue of Champions,
www.rtbrelay.com gdcarun@verizon.net Richmond, VA 23230.
www.tampabayrun.com (804) 285-9495
SOUTH ATLANTIC Flat, Fast, Runner & Family Friendly. The Best Of info@sportsbackers.org
Runner Amenities. Beautiful Waterfront Courses www.sportsbackers.org
JAN 16, 2011 – Naples Daily News Half With A Distance For Everyone! APR 3, 2011 – Covenant Health Knoxville
Marathon Marathon, Half Marathon, Relay & 5K
Naples, FL MAR 5, 2011 – Columbia Half Marathon, 5K & Knoxville, TN
Contact: Gulf Coast Runners, P.O. Box 8636, Fun Run
Columbia, SC Contact: Jason Altman, P.O. Box 32035,
Naples, FL 34101. Knoxville, TN 37930.
(239) 262-5653 Contact: Reinke Sports Group, USRA Half Marathon (865) 684-4294
psilvrman@aol.com Series, 1531 Dale Ave., Winter Park, FL 32789. info@knoxvillemarathon.com
www.napleshalfmarathon.net (407) 599-0568 www.knoxvillemarathon.com
Check Website For Information And Registration! info@usrahm.com
www.columbiahalf.com APR 9, 2011 – Ninth Annual Charlottesville
JAN 23, 2011 – Palm Coast Half Marathon, Marathon, Half Marathon, 8K & Kid’s Marathon
5K & Fun Run
MAR 5, 2011 – SNICKERS® MARATHON® Charlottesville, VA
Palm Coast, FL
ENERGY BAR Marathon & Half Marathon Contact: Gill - Race Director, 110 Old Preston Ave.,
Albany, GA Charlottesville, VA 22902.
Contact: Reinke Sports Group, USRA Half Marathon Contact: Lisa Riddle, 112 North Front St., (434) 293-7115
Series, 1531 Dale Ave., Winter Park, FL 32789. Albany, GA 31701. rungillrun@comcast.net
(407) 599-0568 (229) 317-4760 www.charlottesvillemarathon.com
info@usrahm.com lriddle@albanyga.com “One of the Best Marathons in the USA” -
www.palmcoasthalf.com www.albanymarathon.com Runner’s World Magazine.
FEB 5, 2011 – Critz Tybee Run, Half Marathon MAR 6, 2011 – 13.1® Miami Half Marathon & APR 15-16, 2011 – Palmetto Half Marathon,
& 5K Youth Half Marathon, 5K, 1M Road & Kids Fun
5K Run
Tybee Island, GA Miami, FL Columbia, SC
Contact: Robert Espinoza, 3405 Waters Ave., Contact: US Road Sports & Entertainment, Contact: Anna Schrall, 6515 N. Trenholm Rd.,
Savannah, GA 31404. P.O. Box 56-1081, Miami, FL 33256. Columbia, SC 29206.
(912) 355-3527 (305) 278-8668 (803) 206-3123
robert@fleetfeetsavannah.com run@131miami.com palmettohalfmarathon@hotmail.com
www.critztybeerun.com 131miami.com www.palmettohalfmarathon.com

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

 ADVERTISING SECTION

APR 16, 2011 – Macon Half Marathon, 5K & MAY 13-15, 2011 – Cellcom Green Bay MAR 27, 2011 – Rock ‘n’ Roll Dallas Half
Fun Run Marathon, Half Marathon, Marathon Relay, Marathon
Macon, GA 2.62M Mini-Marathon & WPS Kids’ 1K Power Run Dallas, TX
Contact: Reinke Sports Group, USRA Half Marathon Green Bay, WI Contact: Competitor Group, 9477 Waples St.,
Series, 1531 Dale Ave., Winter Park, FL 32789. Contact: Sean Ryan, 1173 Lombardi Access Rd., Suite 150, San Diego, CA 92121.
(407) 599-0568 Green Bay, WI 54304. (800) 311-1255
info@usrahm.com (920) 432-6272 rnrdallas@competitorgroup.com
www.usrahm.com info@cellcomgreenbaymarathon.com www.runrocknroll.com
www.cellcomgreenbaymarathon.com
APR 30, 2011 – Greenwood Half Marathon, APR 10, 2011 – Hogeye Marathon & Relays,
5K & Fun Run Run Through Lambeau Marathon, Half Marathon &
Greenwood, SC MAY 15, 2011 – Rite Aid Cleveland Marathon, 4-Person Marathon Relay
Contact: Reinke Sports Group, USRA Half Marathon Half Marathon & 10K Fayetteville, AR
Series, 1531 Dale Ave., Winter Park, FL 32789. Cleveland, OH Contact: Tabby Holmes, P.O. Box 8012,
(407) 599-0568 Contact: Ralph Staph, 29525 Chagrin Blvd., #215, Fayetteville, AR 72703.
info@usrahm.com Pepper Pike, OH 44122. (479) 445-9251
www.usrahm.com (800) 467-3826 racedirector@hogeyemarathon.com
APR 30, 2011 – Kentucky Derby Festival info@clevelandmarathon.com www.hogeyemarathon.com
Marathon & miniMarathon www.clevelandmarathon.com APR 10, 2011 – The Big D Texas Marathon,
Louisville, KY MAY 21, 2011 – Scheels Fargo Marathon, Half Marathon & 5K
Contact: Race Director, 1001 S. Third St., Half Marathon, Relays, 10K & 5K Dallas, TX
Louisville, KY 40203. Fargo, ND Contact: Lewis A. George, P.O. Box 852856,
(800) 928-FEST Contact: Mark Knutson, P.O. Box 2623, Richardson, TX 75085.
minimarathon@kdf.org Fargo, ND 58108. (972) 235-2513
www.derbyfestivalmarathon.com (888) run-fargo lewis.george@texasmarathon.com
MAY 15, 2011 – Wilderness at the Smokies director@fargomarathon.com www.texasmarathon.com
www.fargomarathon.com
Half Marathon, 5K & Fun Run
Run Fast, Run Friendly & Rock Fargo in 2011! MOUNTAIN PACIFIC
Sevierville, TN
Contact: Reinke Sports Group, USRA Half Marathon SEPT 17, 2011 – Air Force Marathon JAN 16, 2011 – 13.1® Los Angeles Half
Series, 1531 Dale Ave., Winter Park, FL 32789. Presenting Sponsors: Northrop Grumman, USAA Marathon & 5K
(407) 599-0568 & Boeing, Marathon, Half Marathon, 10K & 5K Los Angeles, CA
info@usrahm.com Wright Patterson AFB, Dayton, OH Contact: US Road Sports & Entertainment,
www.smokieshalf.com Contact: USAF Marathon, 88 ABW/CVM, 5030 P.O. Box 792373, New Orleans, LA 70179.
JUNE 4, 2011 – Virginia Wine Country Half Patterson Parkway, WPAFB, OH 45433. (888) 457-1115
(800) 467-1823 run@131losangeles.com
Marathon www.131losangeles.com
Loudoun County, VA usaf.marathon@wpafb.af.mil
Contact: Destination Races, 1224 Sperring Rd., www.usafmarathon.com JAN 23, 2011 – Maui OceanFront Marathon,
Sonoma, CA 95476. Marathon Walk, Half Marathon, 15K & 5K
(707) 933-1769 SOUTH CENTRAL Wailea-Lahaina, Maui, HI
raceinfo@destinationraces.com JAN 30, 2011 – 3M Half Marathon & Relay Contact: Les Wright, 2480 S. Kihei Rd., Kihei,
www.run4virginiawine.com Austin, TX Maui, HI 96753.
Contact: Race Director, 6801 River Place Blvd. (530) 559-2261
NORTH CENTRAL 130-5N-07, Austin, TX 78726. runmaui@gmail.com
(512) 984-7223 www.mauioceanfrontmarathon.com
APR 30, 2011 – Christie Clinic Illinois
Marathon, Half Marathon, Relay, 10K & 5K 3mhalfmarathon@mmm.com FEB 13, 2011 – Palm Springs Half Marathon,
Champaign/Urbana, IL www.3mhalfmarathon.com Half Marathon Relay & 5K Run/Walk
Contact: Jan Seeley, P.O. Box 262, FEB 13, 2011 – Rock ‘n’ Roll Mardi Gras Palm Springs, CA
Champaign, IL 61824. Marathon & Half Marathon Contact: Greg Klein, 80 Via Del Mercato,
(217) 369-8553 New Orleans, LA Rancho Mirage, CA 92270.
jan@illinoismarathon.com Contact: Competitor Group, 9477 Waples St., (760) 324-7069
www.illinoismarathon.com Suite 150, San Diego, CA 92121. greg@kleinclarksports.com
Awesome Crowds - Awesome Course - Awesome (800) 311-1255 www.kleinclarksports.com
Finish - C U There! rnrmardigras@competitorgroup.com FEB 20, 2011– 10th Annual Lost Dutchman
APR 30 – MAY 1, 2011 – Cincinnati Flying Pig www.runrocknroll.com Marathon, Half Marathon, 10K, 8K (Trail Run),
Marathon, Half Marathon, 4-Person Relay, 10K, MAR 6, 2011 – Michelob Ultra El Paso & 2M Walk
5K & Kids Races Marathon, Half Marathon & Jarritos 5K Run/Walk Apache Junction, AZ
Cincinnati, OH El Paso, TX Contact: Grady McEachern, P.O. Box 6417,
Contact: Iris Simpson Bush, 644 Linn St., Suite 626, Contact: Mike Coulter, P.O. Box 2443, Apache Junction, AZ 85278.
Cincinnati, OH 45203. El Paso, TX 79952. (480) 983-1500
(513) 721-7447 (915) 274-5222 gmceach@msn.com
info@flyingpigmarathon.com information@elpasomarathon.org www.lostdutchmanmarathon.org
www.flyingpigmarathon.com www.elpasomarathon.org MAR 27, 2011 – The Arizona Distance Classic
MAY 7, 2011 – The Capital City Half Marathon, Boston Marathon Qualifier. Half Marathon, Quarter Marathon & Oro Valley
Quarter Marathon & Commit To Be Fit 5K MAR 12, 2011 – Bentonville Half Marathon, Hospital 5K
Columbus, OH 5K & Fun Run Oro Valley, AZ
Contact: David Babner, 5003 Horizons Dr., Bentonville, AR Contact: David Babner, 5003 Horizons Dr.,
Columbus, OH 43220. Contact: Reinke Sports Group, USRA Half Marathon Columbus, OH 43220.
(614) 288-5829 Series, 1531 Dale Ave., Winter Park, FL 32789. (614) 288-5829
dbabner@m3ssports.com (407) 599-0568 dbabner@m3ssports.com
www.capitalcityhalfmarathon.com info@usrahm.com www.arizonadistanceclassic.com
Save $10 Coupon Code RW11 www.bentonvillehalf.com Save $10 Coupon Code RW11
MAY 8, 2011 – Great Lakes Bay Region Half MAR 12, 2011 – Lake Charles Half Marathon, APR 10, 2011 – Wine Country Runs, Half
Marathon, 5K & Fun Run 5K & Fun Run Marathon, 5K & Kid’s “Grape Stomp”
Bay City, MI Lake Charles, LA Paso Robles, CA
Contact: Reinke Sports Group, USRA Half Marathon Contact: Reinke Sports Group, USRA Half Marathon Contact: Steve McAllen, 295 Posada Ln., Suite C,
Series, 1531 Dale Ave., Winter Park, FL 32789. Series, 1531 Dale Ave., Winter Park, FL 32789. Templeton, CA 93465.
(407) 599-0568 (407) 599-0568 (805) 226-9911
info@usrahm.com info@usrahm.com mcrundoc@digitalputty.com
www.usrahm.com www.usrahm.com www.winecountryruns.com

C LO S I NG DATE FOR T H E M AR CH 2011 ISSUE IS D ECEM BER 9, 2010 113

RACING AHEAD ADVERTISING SECTION

APR 24, 2011 – New Mexico/Texas Challenge, SEPT 17, 2011 – NordicTrack Top of Utah MAY 14-15, 2011 – Mississauga Marathon is
Marathon, Half Marathon, 10K & 5K Marathon & 5K the Greater Toronto Spring Marathon,
Hobbs and Lovington, NM Logan, UT Half Marathon, Relays, Desjardins General
Contact: Jim Harris, 103 S. Love, Contact: Bob Henke, P.O. Box 414, Insurance 10K, 5K & 2K: A RUN FOR EVERYONE!
Providence, UT 84332. 5 minute drive from Toronto International Airport
Lovington, NM 88260. (435) 753-3064
(575) 395-4805 robert.henke@ccsdut.org Mississauga, ON, Canada
leacomuseum@leaco.net www.topofutahmarathon.com (905) 949-2931
www.leacountymuseum.org info@mississaugamarathon.com
SEPT 25, 2011 – Lake Tahoe Marathon Events, www.mississaugamarathon.com
After 170 years, Texas Invades New Mexico Again Marathon, Triple Marathon, Marathon Walk,
Half Marathon, 20M, 10K, 5K, Kids Fun Runs, MAY 29, 2011 – 47th Annual Scotiabank
MAY 1, 2011– Eugene Marathon, 72M & 50M Ultra, Marathon Relays, Triathlon, Calgary Marathon, Half Marathon,
Half Marathon, 5K & Kids Run 72M & 35M Bike Races/Rides, 5M & 10M 10K, 5K & Kids
Eugene, OR Kayaking & 2.5 Mile, 1 Mile, 1/2 Mile Swims Calgary, AB, Canada
Contact: Richard Maher, 541 Willamette St., #212, South Lake Tahoe, CA Contact: Lynn Cox, P.O. Box 296, Station M.,
Eugene, OR 97401. Contact: Les Wright, P.O. Box 20000, Calgary, AB T2P 2H9.
(877) 345-2230 South Lake Tahoe, CA 96151. (403) 264-2996
(530) 544-7095 info@calgarymarathon.com
info@eugenemarathon.com leswright@sbcglobal.net
www.eugenemarathon.com www.runtahoe.com www.calgarymarathon.com
Finish Inside Historic Hayward Field! Boston Qualifier.
INTERNATIONAL
JUNE 5, 2011 – Casper Marathon, MAY 29, 2011 – Ottawa Marathon,
JAN 23-30, 2011 – Cruise To Run Caribbean, Half Marathon, 10K & 5K
Half Marathon & Marathon Relay Prediction Run, Group Runs, Mountain Run,
Casper, WY Ottawa, ON, Canada
Hash Run 5K & More Contact: Jim Robinson, P.O. Box 426, Station A,
Contact: Eric Easton, P.O. Box 711, St. Thomas, Tortola, Antigua, St. Lucia,
BARBADOS Ottawa, ON K1N 8V5.
Casper, WY 82602. (866) RUNOTTA
(307) 577-4974 Contact: Gerald Friesen, 38 Viking Dr.,
Grimsby, ON L3M 3V3. info@runottawa.ca
dawnneric@vcn.com www.runottawa.com
(905) 562-8669
www.runwyoming.com instride@primus.ca Join Over 39,000 Runners in Canada’s Capital!
JUNE 25, 2011 – Dodge Rock ‘n’ Roll Seattle www.cruisetorun.com
NOV 13, 2011 – Athens Marathon, 10K & 5K,
Marathon & Half Marathon MAR 27, 2011 – Punta Cana Half Marathon & Original Historical Course
Seattle, WA 10K Athens, Greece
Contact: Competitor Group, 9477 Waples St., Punta Cana, Dominican Republic
Contact: Apostolos Greek Tours Inc.,
Suite 150, San Diego, CA 92121. Contact: Carlo Graciano, Puntacana Resort 8 Club, 2685 S. Dayton Way #14, Denver, CO 80231.
Punta Cana, Dominican Republic.
(800) 311-1255 (809) 481-2787 (303) 755-2888
rnrseattle@competitorgroup.com info@pc10k.com www.athensmarathon.com
www.runrocknroll.com www.puntacanamarathon.com Various Support Packages.

CLASSIFIED SPECIALTY RETAIL STORES

DISPLAY FRAMES CALIFORNIA MARYLAND
Running Awards
You trained your b*tt off! THE TRIATHLETE STORE FALLS ROAD RUNNING
Show off your race bib/medal Running, Triathlon, Named “Best of Baltimore.”
with a classic looking display Swimming, Bicycling, 6247 Falls Road
for under $50! Hiking & Walking Apparel Baltimore, MD 21209
www.runningawards.net And Gear. (410) 296-5050
US & International Shipping. www.baltimorerunning.com
HYDRATION & CARRIERS 14037 Midland Rd.
Poway, CA 92064
(858) 842-4664 MASSACHUSETTS
www.thetriathletestore.com
BILL RODGERS RUNNING CENTER
Amphipod Running Gear We have the Most Experienced Staff
Top-rated for comfort, performance CANADA in Boston.
and access. Hydration, music/phone Good Prices and Great Selection.
holders, race-day, reflective. Available
at Specialty Running Stores nationwide. GORD’S RUNNING STORE (617) 723-5612
www.amphipod.com ‘A Step Ahead In Fitness’ www.billrodgers.com
In Providing Running Shoes,
Clothing And Accessories. MARATHON SPORTS
HOME BUSINESS 919 Centre St. NW Run With The Best.
ATTENTION RUNNERS Calgary, Alberta T2E 2P6 Ten Time Best Of Boston Winner.
• Work from home (403) 270-8606 Boston, Brookline, Cambridge,
• Generate $500-$1,500 in www.gordsrunningstore.com Melrose, Norwell, Wellesley.
days simply returning calls (617) 354-4161
• No selling www.marathonsports.com
888-593-8287
Tax codes approved by IRS
www.markisrich.com

112
114 FOR
FOR ADVERT
ADVERT I SI S
NGI NG RAT
RAT ESES
, CC
ONON TACTJACKIE
TACT JACKIECAIL
CAIL LOUETAT
LOUET AT214-252-9971
214.252.9971
 THE GrEaT ZamPErini
Continued from page 97
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
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-
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)

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

#7 ON ADWEEK’S 2010 HOT LIST

2 NATIONAL MAGAZINE AWARD NOMINATIONS FOR DIGITAL MEDIA IN 2010
2010 NOMINEE FOR SPORTS WEBSITE OF THE YEAR, MPA DIGITAL AWARDS
MARKETPLACE ADVERTISING SECTION

personalized running jewelry

REVOLUTIONARY FOAM ROLLER

...because you
can’t wear your
medal to work. E.W.Ad_Persevere_2.25x1 8/19/09 6:14 P

Jewelry for Running & Life

for women
& men

www.EndorphinWarrior.com
Sterling silver charms -
personalized with
any race, distance or time
Features hollow core and sturdy EVA foam.
www.ideclarecharms.com

hydration + health 5
$119
The first ever
reusable sports
bottle with a
disposable liner!
s Stays fresh, clean & healthy
s BPA-free, planet-friendly
biodegradable liners
Order yours now - free shipping!
Use promo
(888) 987-6274 code RWS92Z
for exclusive
www.flexrsports.com discounts!

116
 ADVERTISING SECTION

OUR 31ST YEAR

HOLABIRD SPORTS SINCE 1981 2
EMAIL: info@holabirdsports.com 410-687-6400 www.holabirdsports.com
( ONLY AT HOLABIRD (
'3&&
(306/%
4)*11*/(
0/
03%&34

03
.03&
t
0/&
-08

4)*11*/(
$)"3(&
'03
03%&34
6/%&3

4)*11&%
8*5)*/

)0634
.0/'3*
t
/&7&3
3&450$,*/(
'&&
0/
3&563/4
t
130%6$5
8"33"/5*&4

BROOKS 4"7&


 NEW BALANCE

ADDICTION 9...............M/L.....CALL MEN
ADRENALINE GTS 10 .M/L.....CALL
ADRENALINE ASR ......M/L.....CALL
&7&3:
*5&.
‰
&7&3:
%": 101 .................D...................... CALL
498 .................D..EE .. 4E........ CALL
ARIEL—B,D...................... L.....CALL 572 .................D...................... CALL
BEAST—D,EE,4E ......... M........CALL
CASCADIA 5 ................M/L.....CALL
SECURE ONLINE ORDERING 24/7 574 .................D...................... CALL
587 / 740 ........D..EE .. 4E........ CALL
DEFYANCE 3 ...............M/L.....CALL
DYAD 6.........................M/L.....CALL
www.holabirdsports.com 759 .................D..EE ............... CALL
760 ............ B..D..EE .. 4E........ CALL
GLYCERIN 8.................M/L.....CALL 801 .................D...................... CALL
GHOST 3 ......................M/L.....CALL 813 .................D..EE .. 4E........ CALL
GREEN SILENCE .........M/L.....CALL

:<
INFINITI / LAUNCH .....M/L.....CALL
RACER ST 4 ........ UNISEX......CALL
RAVENNA .....................M/L.....CALL
SUMMON / SWITCH ...M/L.....CALL
TRANCE 9 ....................M/L.....CALL
T6 RACER ............ UNISEX......CALL
850 ............ B..D EE . 4E........ CALL
876 .................D..EE .. 4E........ CALL
8;M<IK@J@E> J<:K@FE 883 ............ B..D..EE .. 4E........ CALL
905 .................D..EE ............... CALL
910 .................D......... 4E........ CALL
COMPLETE: COMPLETE: 993 .....AA . B..D..EE .. 4E........ CALL
CALIBUS ..................M/L.....CALL SPECTANA ...............M/L.....CALL 1012 ...............D..EE .. 4E........ CALL
CONCINNITY............M/L.....CALL TENOS.......................... L.....CALL

S Wear your Nike + sensor .*;6/0 EUTOPIA ...................M/L.....CALL TRAIL 100 ................M/L.....CALL
1064 ...............D..EE .. 4E........ CALL
1123 ...............D..EE .. 4E........ CALL
ALCHEMY 10 ...............M/L.....CALL HARAKA XCS ..........M/L.....CALL VECTANA .................M/L.....CALL
ASCEND 5 ...................M/L.....CALL 1226 ...............D..EE .. 4E........ CALL
MAGNETIST .............M/L.....CALL VELOSIS ...................M/L.....CALL
on your laces CABRAKAN..................M/L.....CALL 1906 ...............D..EE ............... CALL

FF
NIGHTFOX ...............M/L.....CALL VENTIS .....................M/L.....CALL 2002 ...............D...................... CALL
CREATION 11, 12 ........M/L.....CALL
ALL COMPETITION/RACING, X-COUNTRY & TRACK SPIKES
ELIXIR 5 .......................M/L.....CALL
INSPIRE 6, 7 ................M/L.....CALL
NEW BALANCE
ASICS GEL LADIES
OCKS KAZE 6 ......................... M........CALL
MUSHA ................. UNISEX.....CALL BANDITO...................... M........CALL LANDRETH ..................M/L.....CALL
100 / 101 .............B................. CALL
572 ......................B..D ............ CALL
ORIES lacelid.com NEXUS 4 ......................M/L.....CALL
NIRVANA 6 ...................M/L.....CALL
CUMULUS 12 ..............M/L.....CALL NIMBUS 12 ..................M/L.....CALL
DS TRAINER 15...........M/L.....CALL PIRANHA SP 3 ......UNISEX.....CALL
587 ......................B..D . EE ..... 84.95
621 ......................B................. CALL
PRECISION 11 .............M/L.....CALL EVOLUTION 5 ..............M/L.....CALL PULSE / SPEEDSTAR .M/L.....CALL
759 ......................B..D ............ CALL
CES! RENEGADE 4...............M/L.....CALL FORTITUDE .................M/L.....CALL TRABUCO 13 ...............M/L.....CALL
760 ...............AA..B..D ............ CALL

8
RIDER 13, 14 ...............M/L.....CALL FOUNDATION 8, 9 .......M/L.....CALL TRAIL ATTACK 6 .........M/L.....CALL
850 ...............AA..B..D ............ CALL

Great Ideas
RONIN 2 ................ UNISEX.....CALL HYPER SPEED ..... UNISEX.....CALL TRAIL SENSOR ...........M/L.....CALL
876 ......................B..D ............ CALL
4"6$0/: KAYANO 16 ..................M/L.....CALL 1150 / 1160 / 2150 ......M/L.....CALL
883 ......................B..D ............ CALL
Designed for Runners ALL TRACK SPIKES—MEN & LADIES........CALL

For Runners...
MORE! GRID EXCURSION ......M/L.....CALL 905 ......................B..D . EE ..... CALL
"7*"
t
&$$0
t
&50/*$
t
,"3)6
GRID FASTWICH 4 ......M/L.....CALL 993 ...............AA..B..D ............ CALL
1064 ....................B..D ............ CALL
ound
3&&#0,
t
3:,"
t
6/%&3
"3.063
GRID GETGO ...............M/L.....CALL
SweatBlock Seal GRID TANGENT 4........ M........CALL
"--
5)&
-"5&45
45:-&4
‰
$"--
1123 ....................B..D ............ CALL
1226 .............AA..B..D ............ CALL
GRID TYPE A4.............M/L.....CALL
PRO GRID: 1906 ....................B..D ............ CALL
No More Sweat ECHELON.................M/L.....CALL CLOTHING & ACCESSORIES ADIDAS
in the eyes! GUIDE 3 ...................M/L.....CALL
"%*%"4
t
"4*$4
t
#300,4
t
$-*'
t
("3.*/
t
(6 ALL MODELS:
HURRICANE 11, 12 .M/L.....CALL -*'&
*4
(00%
t
.*;6/0
t
.6&--&3
t
/"5)"/
t
10-"3
JAZZ 13....................M/L.....CALL ADISTAR...................M/L.....CALL
“Best Visor Ever” /&8
#"-"/$&
t
0/&
.03&
.*-&
t
4"6$0/:
t
41&/$0 ADIZERO ..................M/L.....CALL
KINVARA ..................M/L.....CALL 403#05)"/&
t
461&3'&&5
t
40'40-
t
5)&
45*$,
Paul B. - Ultra Marathoner Knee Strap
OMNI 9 .....................M/L.....CALL
PARAMOUNT 3 ........M/L.....CALL
46(0*
t
108&3#"3
t
5*'04*
t
5*.&9
t
6/%&3
"3.063®
RESPONSE ..............M/L.....CALL
SUPERNOVA ............M/L.....CALL
“Original” knee strap (*'5
$"3%4
'03
"/:
".06/5 KANADIA TRAIL ..........M/L.....CALL
1-877-536-9255 ® RAZOR ..................... M........CALL
NEW ITEMS
helps
RIDE 3alleviate certain
......................M/L.....CALL
STABIL CS ...............M/L.....CALL 07&3

*5&.4
‰
"--
."+03
#3"/%4 "33*7*/(
%"*-:
knee discomforts
TRIUMPH due to
7, 8 ..........M/L.....CALL 36//*/(
t
5&//*4
t
"&30#*$4953"*/*/(


overuse syndromes and
XODUS .....................M/L.....CALL 8"-,*/(
t
#"4,&5#"--
t
40$$&3 07&3

*5&.4
FREE Shipping Coupon Code - HALOSHIP SHADOW 6000 ............M/L.....CALL FULL LINES OF ALL RACQUET SPORTS IN STOCK

valid until 12-20-2010 knee
ALLdegeneration.
SPIKES AVAILABLE TENNIS — RACQUETBALL — SQUASH &7&3:
%":

Sizes: XS - XXL


www.haloheadband.com 9220 PULASKI HWY. • BALTIMORE, MD 21220 • PHONE/SHOWROOM HOURS: MON.-FRI. 9-5 & SAT. 9-3:30
Colors: Tan and Black
CALL 410-687-6400 • FAX 410-687-7311 • EMAIL: info@holabirdsports.com
 
 

  VISA, MASTERCARD, DISCOVER, AMERICAN EXPRESS. MARYLAND RESIDENTS ADD 6%. FREE CATALOG.
ITB Strap

 


NO MORE
Helps to ease the
pain and discomfort
Reward Yourself!
FOOT
!!!  
& Lower Leg caused by Iliotibial

Aches & Pains

Band Syndrome.
Sizes: XS - XL


" 

EBC_small_ads_jan11.qxd:EBC_ads_RW 10/
!
!

Dual Action
"

  www.sportyjewels.com
Knee Strap
Patented strap gives





  The Gear Bag Designed for Runners!

!
The muscles in an added level of sup- Holiday deal!$5off your $25+ purchase, use coupon code:RUN8 (exp. 1/11/11)
the lower leg port which helps sta-
all connect in bilize and strengthen sa Insulated
Makeat
! the foot. They the joint. Sizes: Sm - XL gre t! drink holders
control how the COLD COMPRESSION THERAPY gif
Spaces
foot is going to Enough pockets and for
phone
function much www.cho-pat.com compartmentsfor all keys
like the strings your gear! money
to a puppet. 1-800-221-1601 eyewear
FOR RELIEF OF ACHILLES TENDONITIS

FOR RELIEF OF PLANTAR FASCIITIS

Perfect for music

FOR RELIEF OF SHIN SPLINTS

training & races! bars

CONTAINS 6 ICE PACKS

gels
Made in USA Made in USA Made in USA Made in USA

ACHILLES ARCH SHIN REPLACEMENT

WRAP WRAP WRAP I C E PA C K S
COLD COMPRESSION THERAPY COLD COMPRESSION THERAPY COLD COMPRESSION THERAPY COLD COMPRESSION THERAPY
Separate, ventilated Wet clothes storage
AVAILABLE ONLY AT shoe compartment underneath
QUALIFIED RUNNING SPECIALTY RETAILERS
WWW.RUNNERSREMEDY.COM Get yours at EnduranceBags.com

FOR ADVERT I S I NG RAT ES C ON TACT M ICHAEL AUSTR Y AT 214.252.9971 117

 MARKETPLACE 38413_race_ready_ad.xpd
ADVERTISING SECTION
9/25/08 9:13 A

The Most Trusted Name

in pocketed shorts…
RaceReady
LD Shorts™(RaceReady Long Distance Shorts)

Comfort . . .
Convenience
LD Skirt
LD V-Notch

U.S PATENT
LD Easy
LD Sixer
LD Split-cut
LD Fitness
LD Tights
LD Capri MICROMOVE
Ask at your 1-800-537-6868
running store! www.RaceReady.com

TARMA_RunGal_RW_2010Ca.pdf 1 9/16/10 5:08 PM

“IT KEEPS ME AND MY

C
CUSTOMERS RUNNING!”
M
Carol Rewick - Ultrarunner
Store Owner Fleet Feet Sports - Vacaville,CA
No Slip, No Drip
Y

CM
Headwear
MY

CY
Night Splint for relief of
CMY
Plantar Fasciitis and
Achilles Tendonitis
K
Running
TarmaDesigns.com Gal Pendant   sWWWTHESOCKCOM www.bondiband.com
BUY 3 GET 1 FREE. Enter Code: November
7N[bN_f

Campus Quilt Co.

We make your t-shirts into a quilt. 7:L;HJ?I;?D
100% Quilted C7HA;JFB79;
As Seen on:
Real Simple
Today Show
WdZh[WY^el[h($*c_bb_ed
Rachael Ray h[WZ[hi[WY^cedj^
ESPN

C_Y^W[b7kijho
contact
YedjWYj eh
Michael Austry
502-968-2850
7i^b[oFem[bbWj('*$(+($//-'
www.CampusQuilt.com

118
mkpl_2inch.indd 1 5/5/08 5:07:37 PM
MARKETPLACE
292_Runners_World:cho-pat 12/1/09 9:28 AM Page 1

The GreaT Zamperini

Continued from page 115

year. He had just missed seventh place.

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

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

Excerpted from Unbroken, by Laura Hillen-

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

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

BY RODALE INC. VOLUME 46 NUMBER 1, EDITORIAL OFFICES
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
MISSISSAUGA, ONTARIO. CANADA POST PUBLICATIONS MAIL
AGREEMENT NUMBER 40063752. RETURN UNDELIVERABLE
CANADA ADDRESSES TO RUNNER’S WORLD, 2930 14TH AVE,
MARKHAM, ONTARIO L3R 5Z8. GST #R122988611. SUBSCRIBERS:
IF THE POSTAL AUTHORITIES ALERT US THAT YOUR MAGAZINE
IS UNDELIVERABLE, WE HAVE
NO FURTHER OBLIGATION UN-
Printed in the U.S.A.
LESS WE RECEIVE A CORRECTED
ADDRESS WITHIN 18 MONTHS.
 Elisabeth
Hasselbeck
Cohost, The View, 33, New York City
Interview by reBecca rOThBauM
Photograph by MIchaeL LavIne
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.
120
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.
©2011 CW-X. CW-X is a Wacoal Corp. registered trademark.

Introducing the CW-X Revolution Tights™

Find out more at worldsfastesttights.com

The CW-X Revolution Tights are also available in a women’s version.

CW-X® – the original, patented support layer, since 1991. www.cw-x.com

Calorie Counting Challenge Me GPS Treadmills

Coach K Challenge You All You Need Voice in Your Head

PowerSong Marathons Track Goals Pocket Coach

Lance Smarter Runs PR Machine More MPH

MOTIVATE CHALLENGE UNLEASH RUN

This is the get-up-and-hit-the-road, you-can-do-

better, nice-job-and-nice-butt, and oh-yes-you-
are-keeping-your-New-Year’s-resolution all
wrapped up into one. This is the voice inside Nike+ GPS
your head telling you your pace, time, distance,
and calories burned. This is boosting up with
The Runner’s App
a PowerSong. This is listening to top coaches
and athletes like Lance Armstrong pushing you.
(Hint: listen to Lance.)