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On the Run withBeth Salinger

SPRINGSHOEREVIEW

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2 MISSOURI RUNNER AND TRIATHLETE APRIL/MAY 2010 www.morunandtri.com


www.morunandtri.com APRIL/MAY 2010 MISSOURI RUNNER AND TRIATHLETE 3

TTABLE OF CONTENTS

Group EditorChristine Johnson

[email protected]

Founding EditorGina Sokolich

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Managing EditorD. M. Strauss

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Group PublisherLarry Eder, Shooting Star Media, Inc.P.O. Box 67, Fort Atkinson, WI 53538

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Fax: 920.564.7298

AdvertisingShooting Star Media, [email protected]

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DesignRichele Collins

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CopyeditorMarg Sumner

Red Ink Editorial Services [email protected]

ContributorsLarry Eder, Mike Arenberg, Dick Patrick

Cregg Weinmann, Walt Murphy, Jeff BirnbaumPhotoRun.net, D. M. Strauss

Special ProjectsAdam Johnson Eder

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Missouri Runner and Triathlete is produced and pub-lished by Shooting Star Media, Inc., P.O. Box 67,Fort Atkinson, WI 53538. Publisher assumes no lia-bility for matter printed. Publisher assumes noresponsibility or liability for content of paid advertis-ing and reserves the right to reject paid advertising.Opinions expressed are those of the authors and notnecessarily those of the Publisher.

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Volume 9 Number 2April/May 2010

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4 Publisher’s NoteBy Larry Eder

5 Go! St. Louis Keeps GrowingFrom Staff Reports

6 Near-Freezing Temperatures Don’t Deter Runners at Westport St. Patrick’s DayBy Jeff Birnbaum

8 Phase 1 – Aerobic Base TrainingBy Mike Arenberg

11 Track & Field Spikes Shoe ReviewBy Cregg Weinmann

14 On the Run with Beth SalingerBy D. M. Strauss

16 Starting BlocksBy Dick Patrick

17 2010 Spring Shoe ReviewBy Cregg Weinmann

24 St. Louis Turns Green for St. Patrick’s Day RunOff the Wire...

25 2010 Indoor Championships RecapBy Walt Murphy

30 Calendar



March Was an Exciting Time for Missourians

The weekend of March 12–14 was indoorchampionship weekend. In the U.S., NCAADivisions I, II and III Indoor championshipswere held, as well as the Nike IndoorNationals (Boston) and National Scholastics(New York City). Over the same weekend,nearly 150 countries sent their best athletesto the 13th World Indoor AthleticsChampionships, held in Doha, Qatar.Missouri Runner was there!

Athletes from the Show Me state were inseveral events, both in the U.S. and Qatar,but I want to focus on three in particular.

So here was Christian Cantwell’s Saturdayin Doha: He leads the throws in round 1—21.60 meters—and leads until round 5. Bythat time, you can just about taste yourmedal, wouldn’t you think? So, AndreiMiknevich of Belarus pops a throw of 21.68meters in round 5. In round 6, with only onethrow left, Christian Cantwell walks into thering, places the shot between his chin and hisneck, and begins his spin. ... Will he make it?Cantwell releases the shot and it keeps going,Cantwell jumps, knowing it’s long. Thecrowd erupts, and for the third time (2004,2008), Christian Cantwell from Columbia isthe world indoor champion at 21.83 meters!

On Sunday in Doha, Mike Rodgers fromSt. Louis had an excellent day: A good semi-final gives him a strong lane in the 60mindoors final. Rodgers gets out well, butDwain Chambers, the British champion, isjust a bit stronger today, and runs 6.48 toMike Rodgers’ 6.51, which gives the St. Louisnative a Silver medal in the World IndoorChamps—his first world champs medal!

On Saturday, at the Reggie Lewis Center,in Roxbury, Massachusetts, near Boston,Emily Sisson, who took third in theFootlocker in 2009 and won the MO StateXC and the 5000 meters at the NikeOutdoor, was fighting with all she had to winthe girls’ 2-mile! It was not until the last fewmeters that Megan Goethals caught her, andwon 10.10.14 to Emily’s 10:10.21!

In our state, we have two world champion

medalists, plus a high school medalist—thepresent elite and the future elite! So, wheredoes the next medalist come from inMissouri?

With events like the Go! St. LouisMarathon, Kansas City Marathon andHospital Hill, among others, you have aplethora of events to choose from. We hopethat if you aren’t running them, you considervolunteering. It’s good for you and for yoursport!

Hope to see many of you in Des Moinesfor the USATF Champs this coming June!

Regards,

Larry EderPublisher, Missouri Runner and TriathletePresident, The Running Network, LLC

PPUBLISHER’S NOTE

To find a dealernear you, call:

800-253-7463

or go to:

newbalance.com

When you’re in the right shoe, you love RUNNING more.

PhotoRun.net


APRIL/MAY 2010 MISSOURI RUNNER AND TRIATHLETE 5www.morunandtri.com

Go! St. Louis Keeps GrowingThe 2010 Go! St. Louis Marathon & Family Fitness

Weekend, set for April 10–11 in downtown St. Louis, is expect-ed to draw more than 23,000 total participants for 10 races. OnSaturday, April 10—which is Family Day and includes a 5K,Read, Right & Run Marathon, Children’s Fun Runs and aMature Mile—Go! St. Louis will attract more than 6,000 peo-

ple, while the Endurance Day events on Sunday will have anadditional 17,000 competing in a marathon, half marathon ormarathon relay.

The event is celebrating its 10th anniversary this year afterstarting in 2000 with approximately 2,500 runners and reachinga new registration record of 23,000 in 2010. ▲

Other news of note:

• As of mid-March, there were 12,500 registrants for the half marathon, making it one of the largest half marathonsin the Midwest. The half originally reached the 10,000 cap on Feb. 2, but after course modifications, an addi-tional 2,500 spots were opened on Feb. 19—and sold out within 8 hours.

• Go! St. Louis expects close to 3,000 marathoners, the largest field ever. The marathon race cap is 3,000. Thatʼscurrently 550 ahead of last yearʼs number, which drew 2,300 marathon registrants.

• The marathon relay, which is popular with friends, family members and co-workers, has exploded the last fewyears. There were 260 teams in 2008, 360 in 2009 and close to 500 teams are expected this year.

• The 5K continues to grow, with close to 2,000 participants expected.

• New in 2010 is prize money ($100) for the each age group winner on the male and female side.

• There is more than $20,000 in overall prize money this year, including a $500 course record bonus.

To learn more about Go! St. Louis visit www.gostlouis.org


By Jeff Birnbaum

Kansas City – Megan Earney has a knack for making it lookeasy. Last April she set the St. Louis Marathon course record,finishing in a time of 2 hours, 51 minutes and 20 seconds. Sheagain stole the show during the 32nd Annual Westport St.Patrick’s Day run, breezing to victory in the women’s division ofthe 4-mile race in 24:18.4.

Even though itlooked easy, the condi-tions made it anythingbut. The temperaturehovered just abovefreezing when the 10a.m. race began, and abrutal wind madeevery stride a chore. Awet track and analtered course that fea-tured an agonizing hillin the final mile made

for a slower time than Earney would have liked.“It was pretty chilly and windy and cold,” she said. “After

mile 2 you caught a head wind, and it made it really tough outthere.”

Though her time was nearly 2 minutes slower than lastyear’s, the fierce conditions may have actually helped to buildher stamina for the longer races she plans to run this spring.

“I’m just using this race as a tune-up,” said Earney, a 30-year-old from Olathe, Kansas. As was Sammy Rotich, who comfort-ably won the men’s division in 20:18.1. Rotich, a 23-year-oldnative of Kenya who currently lives in West Des Moines, Iowa,planned to run the Germantown Half Marathon in Tennesseethe following week.

“This was great preparation,” he said. “I’ve been training inthis weather since January, so it really didn’t affect me.”

Rotich wore a bright-green jersey in honor of theholiday, but he was farfrom the only runnershowing St. Patrick’s Dayspirit. Before the racebegan, hundreds of partici-pants packed Kelly’sWestport Inn, an Irish publocated near the startingline. A man dressed in fullCeltic attire played thebagpipes, and a majority ofthe 3,500 participantswore green. Many of themwere dressed in elaboratecostumes, and one partici-

pant even ran in a kilt.Hannah Einerson of Smithville spent two weeks making her

costume, which was complete with clover leaves, a green skirtand an orange vest. “I’ve been here the last 2 years, and I alwaysenjoy the energy and festivities,” she said. “The weather didn’tcooperate as much as we would have liked it to, but it didn’t stopus from having a good time.”

Tom Bailey, a 24-year-oldfrom Overland Park, Kansas,simply wore a green T-shirt, buthe got a kick out of the more cre-ative costumes. His favorite, hesaid, was a collaboration of threecentipede racers dressed as a potof gold, a rainbow and a lep-rechaun. “That’s pretty wild,” hesaid. “They really went all out.”

The same could be said forEarney, who outlasted both thecompetition and the weather towin another race. “It was good toget out and race again after along, cold winter,” she said.“Apparently it’s still going.”


Near-Freezing Temperatures Don’t DeterRunners at Westport St. Patrick’s Day Race

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COFFEE WITH THE COACH

Phase 1 – Aerobic Base TrainingBy Mike Arenberg

In my previous column on the yearly training cycle, I explainedthat one of the most important things we can learn from elite ath-letes and their coaches is the concept of periodization. In simpleterms, this means the division of your total training program intoperiods, each of which accomplishes different goals. Since youcan’t do everything at once, you must divide your training timeinto distinct periods and tackle one or two goals at a time. Thereis a time and a place for every workout.

One of my favorite quotes is “When you don’t know where tostart, go back to the beginning.” Here, let’s go back to the begin-ning of the training macro-cycle and describe how to build an aer-obic base.

Arthur Lydiard, arguably the most influential person in the his-tory of distance running, popularized the concept of aerobic basetraining for all runners training for events from the 800 meters tothe marathon. Lydiard was also among the first to train his run-ners in stages (what we now call meso-cycles), each built around aspecific kind of running. The first phase for all runners, then asnow, was aerobic base training. Peter Snell, one of Lydiard’s mostfamous runners, stated in his autobiography, No Bugles No Drums,that the aerobic conditioning aspect of Lydiard’s training was theprimary factor in his success as an Olympic Gold medalist at800m and 1500m.

The idea behind base training is to develop your aerobic ener-gy system specifically and almost solely. Why is this important?

The more work you perform aerobically, or within your capacityto process oxygen, the more efficient an endurance athlete youbecome. Prolonged aerobic training produces muscular adapta-tions that improve oxygen transport to the muscles, reduce therate of lactate formation, improve the rate of lactate removal, andincrease energy production and usage. These adaptations occurslowly over time, hence the need to dedicate a long time to fullydevelop the aerobic system. I also incorporate specific strengthtraining during the aerobic phase of training. This entails differenttypes of hill running, as well as incorporating variously pacedtempo runs. However, incorporating high-intensity running dur-ing this phase is counterproductive and represents one of themajor mistakes made by most runners and coaches.

There should be a progression in volume and effort during thebase phase as with any training period. I normally prescribe at least12–16 weeks of base training. The progression of the workloadwill vary with an athlete’s fitness level and the type of event they’retraining for. During the course of this aerobic phase you progressgradually from the low end of the aerobic energy range to the highend. If you want to plan your training effort quantitatively, I rec-ommend that during this phase you train in the heart rate rangeof 65–80% of maximum heart rate, or 65–75% of your velocity atmaximum oxygen uptake (vVo2; more about this later).

Weeks 1 through 4Starting with the end in mind, let’s consider a runner whose

Base Mesocycle -16 weeks

WEEK ONE(30) WEEK TWO(35) WEEK THREE(35) WEEK FOUR(25)

M – 4 miles easy M – 5 miles easy M – 5 miles easy M – 5 miles easy

T – 5 miles easy T – 6 miles easy T – 6 miles easy T – 7 miles easy

W – 4 miles easy W – 5 miles easy W – 5 miles easy (SH*x6) W – off

Th – 5 miles easy Th – 6 miles easy Th – 6 miles easy Th – 4 miles easy (SHx6)

F – 4 miles easy Fr – 5 miles easy Fr – 5 miles easy Fr – 4 miles easy

Sa – 7–8 miles easy Sa – 7 – 8 miles easy Sa – 7–8 miles easy Sa – 5 miles easy

Su – off Su – off Su – off Su – off

SH = Short Hills

Continued on page 10



as ics .com

ASICSPresented by

CommitmentSelf-discipline, perseverance, and sheer

determination are nothing new to Drake Relays and Lolo Jones. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sport by providing her with innovative footwear that propels

her to achieve her goals. Watch her at the 101st Drake Relays as she attempts to capture her fifth

100-meter hurdles title.

as ias ias ias ias ias ias isas isass cs.cs .cs .cscscs.cscscscscs comcomcomcomcomcomomcomooooooooc

ASICSPresseennted by

Self-discipline, perseverance, and sheer deteermrminination are nothing new to Drake Relays and LoLololo J Jono es. It’s what has s allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sporrt t byby providing her with innovative footwear that prropopelels s

her to achieve her goals. Watch her at tthehe 1010 st Drakke ReR lays as she attempts to capture heherr fififtfth h


as ics .com

ASICSPresented by

CommitmentSelf-discipline, perseverance, and sheer

determination are nothing new to Drake Relays and Lolo Jones. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sport by providing her with innovative footwear that propels

her to achieve her goals. Watch her at the 101st Drake Relays as she attempts to capture her fifth



www.morunandtri.com10 MISSOURI RUNNER AND TRIATHLETE APRIL/MAY 2010

goal is to get up to 50–60 miles per week (mpw) at the end of thecycle. Note that someone averaging 30 mpw for the previous yearmight not be able to ramp up this much over 16 weeks. A youngerathlete or a healthy, experienced runner might. The mileageshould reflect each athlete’s ability level and individual goals. Allruns are easy and aerobic during the first few weeks. Runners canstart out at the lower end of the aerobic intensity range, runningat 65–70% of maximum heart rate or 65–70% of velocity ofVo2max (vVo2) and then increase the effort through the durationof the cycle. Remember your vVo2 can be measured by running amile time trial. For example, a person running a 6:00 mile timetrial would run 8:37–9:16 pace for his/her easy runs. A “stepback” week to allow rest and consolidation of the work is sched-uled approximately every fourth week.

When ramping up weekly mileage, a good rule of thumb is toincrease weekly mileage by no more than 10%. The difficult partof base training is having the discipline to train at appropriatelylow intensities. It may mean running more slowly than you’reaccustomed to, or separating from your training group on somedays to pursue your individual goals (running at your pace). It alsomeans avoiding the contest of egos that group training often turnsinto. One of the most common errors I see in athletes’ yearlytraining efforts is a base training phase gone awry. Spending toomuch time above your aerobic zone degrades the goal of this cycleof training and leads to overwork, injury and illness. You can’t runvery long and also run very hard!

In week 3 we add a set of short hills. These are 10–15 secondslong on a 6–8% grade, but not run all out. Be cautious about hillwork if you’ve had an injury in your hamstring, calf or Achillestendon. A set of 6–8 short hills of 10–15 seconds duration willimprove the adenosine triphosphate and phosphocreatine(ATP+PC) energy system, as well as strengthen the leg muscles ina running-specific manner.

Weeks 5 through 8In this 4-week cycle our goal will be to continue to ramp up

weekly mileage, maintain and increase the number of short hills,and introduce two types of tempo runs. Adding only a few reps ofshort hills up to a total of 10–12 is fine. A second short hill work-out can be added to the weekly schedule, as well.

“Tempo runs” is a vague term that covers a wide range of effortlevels. Coaches use many terms to describe essentially the samething. A tempo workout is run faster than comfortable trainingpace, but not nearly at racing effort. The first, slower tempo run Icall an aerobic threshold tempo run. This would involve runningat between 80–85% of MHR, a quick pace, but not nearly all-out.In terms of vVo2 this would be 75–80% vVo2. The second, fastertempo run I use is called a threshold tempo run and is runbetween 85–90% of MHR, and between 85–88% of vVo2. Atthis pace you’ll be running in your lactate threshold(LT)/anaerobic threshold (AT) range. This is the effort level whereyou begin to feel the “burn.” As fitness improves and your run-ning becomes more efficient, your LT/AT will rise. It’s importantto remember the purpose of tempo runs is to stress the lactateclearance system, not overstress it. You want to push the envelopefrom inside the envelope, not burst through it and overtrain.

Another method to determine the pace of tempo runs is to usea recent race effort as a guide. A reasonable middle-ground tempopace could be 25–30 seconds per mile slower than 5K race pace;

15–20 seconds per mile slower than 10K race pace; or right at halfmarathon race pace. Now let’s be more specific about using thetwo ends of the tempo effort range.

• Aerobic Threshold Tempo—These continuous runs at 80–85%of maximum heart rate will place demands on the system tocope with lactate production. Running at this level assists theremoval and turnover of lactate and the body’s ability to tol-erate greater levels of lactate. Runs starting at 20 minutes andramping up gradually to as much as an hour are scheduled inthis phase. Don’t be in too much of a hurry to ramp up theduration of these aerobic tempo runs, since they’ll be donethroughout this training phase and well into the next.

• Threshold Tempo—These continuous runs at 85–88% of max-imum heart rate cause lactate levels to increase since they bor-der on speed endurance. Intensive tempo training lays the basefor later development of anaerobic energy systems, which we’lltalk about in the next column. Threshold tempo running isdone at a faster pace than aerobic threshold runs and with ashorter durations, 20–45 minutes in this phase, starting at thelow end and gradually going farther. Some runners have dif-ficulty initially running 20 straight minutes at this pace. So asa start, a 20-minute threshold tempo run can be broken downand run as short rest tempo intervals. 2x10 minutes with 2minutes’ rest, or 4x5 minutes with 1 minute’s rest betweenbouts are examples.

Weeks 9 through 16In weeks 9 through 16, we continue with 8 more weeks of

solid aerobic development. Our goal is to increase (carefully) theweekly mileage, as well as increase the duration of the weekly longrun. We also want to ramp up the duration of the two tempo runs.When writing out your training plan, be careful with ramping upweekly mileage or the duration of your tempo runs. You have toknow how much you can handle and build in some flexibility inboth your schedule and the goals you may have for that phase.

This article has provided a general overview of an importantphase of training, base building endurance. Developing a betterunderstanding of how to apply some, or all of the practical tools,charts, suggestions and guidelines we’ve discussed, you can reduceyour training frustrations, train more effectively and improve youroverall fitness. In the next column we’ll take things further (andmake you fitter and faster), and talk about the next phase, race-specific training, which deals with improving individual Vo2maxand running economy. ▲

— Coach Arenberg

Coach Michael Arenberg has an M.B.S. in exercise physiologyfrom the University of Colorado. He has been a competitive distancerunner and triathlete for 39 years, completing 28 marathons and 15Ironman triathlons, including 3 times qualifying for the IronmanWorld Championships. He has coached U.S. men’s and women’sOlympic Trial qualifiers in the marathon and two top-10 finishers inthe U.S. Men’s Marathon Championships, as well as multipleIronman World Championship qualifiers.

Coach Arenberg is available for coaching and can be contactedat [email protected]

If you have a training question for Coach Mike, send him an e-mail at the above address. While he is unable to personally respond toevery question, answers will appear from time to time in upcomingissues of Missouri Runner and Triathlete.

Continued from page 8



REVIEWSREVIEWS

Spring is in the air, so track & field competition can’t be far away. Since we want you to beas knowledgeable as possible, we’ve highlighted a variety of shoes for this season withreviews. As we did last year, we describe what we think are the best offerings from each

shoe company, followed by the “nuts and bolts” on the rest of the shoes we previewed from eachcompany’s line. What follows is a sampling of what we’ve seen, though more choices are avail-able—especially in the event-specific/field event shoes. However, it will be tough to find a dealerthat carries the full line of offerings from any company.

ASICS Japan Lite-ning 3$110

The third round ofthe Japan Lite-

ning continues torefine the shoe.

The ultra lightweightupper has been further pared

back with a perforated synthetic leatherthat hugs and supports the foot without overstretching, while still al-

lowing the foot to flex. The balance of flexion and stiffness in thePebax spike plate, unchanged from last year, makes the Japan Lite-ning a great option for finesse sprinters, but it also does a great job

for power sprinters with less mass, depending on foot size.

UPDATED Sizes: unisex 6–12,13 Weight: 6.2 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: perforated synthetic leather Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

Brooks Wire$100

The Wire is anew distance

spike forBrooks—its most

impressive track of-fering yet—and its goal is to

get you from wire to wire, in the lead.The shoe is more minimalist and matches the shape of the foot bet-

ter, much like Brooks’ road racing shoes. The upper is a pretty stan-dard mesh and synthetic leather combination, but the midsole andspikeplate are a real upgrade for Brooks. The midsole is full-length

BioMoGo, but now offers the ride of their road racers, includingtheir lightness. The Pebax spike plate gives a good measure of

springy responsiveness and traction for the speediest of middle andlong distance runners.

NEW Sizes: unisex 5–13,14,15 Weight: 5.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceableUpper: air mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length BioMoGo Outersole: Pebax RNew Distance Plate, Shark Skin (heel) Recommended for: 800–10,000 meters on synthetic surfaces

Mizuno Osaka 5 $95

The Osaka 5 takesthe best of

round 4 andnudges im-

provement for-ward. The familiar

and effective molded EVA midsole andElite distance plate are unchanged, providing the responsive ride

and great grip associated with the shoe. The upper features reposi-tioned overlays that are also reduced in number to lighten the shoea bit more (almost half an ounce) without much visible change. The

color, however, has made a broad swing of the pendulum (after all,you can’t keep them the same from one season to the next!). Over-

all the performance will be a bit better, hopefully a PR’s worth.

UPDATED Sizes: unisex 5–13 Weight: 6.8 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Elite level distance spike plate Recommended for: 800–10,000 meters on synthetic surfaces

New Balance SD607 $75

After a number of successfultrack seasons,the SD607 is

now the refinedoption that will

please sprinters lookingfor a lighter, more finesse style of

sprint spike. Lighter by almost an ounce than the 606, and aimedat high school athletes with the familiar solid lever (read: less flexi-

ble) for intense sprinting. The upper is seamless synthetic leatherwith a full-length sprint plate paired with a midsole layer of EVA for

performance with a soft touch. Whether you’re running the reallyshort indoor 60 meters or the 400 outdoors, the SD607 can han-

dle sprinting and, almost as important, it looks good doing it.

UPDATED Sizes: men’s 4–13,14; women’s 5.5–10,11 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic, Phantom Liner

Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 55–400 meters and long jump on synthetic surfaces

Track & Field Spikes by Cregg Weinmann



REVIEWSREVIEWSPuma Complete TFX

Theseus 3 Pro $125

The BerlinWorld Champi-

onships high-lighted the Theseus since

it was worn by a sprinter youmay have heard of: Usain Bolt. The 3 Pro continues with the

proven thermoplastic spike plate, which still has good support andresponsiveness (despite dating back to the 2004 Athens OlympicGames). One of the most important improvements in the 3 Pro is

its improved fit courtesy of a new asymmetrical lacing system,which works with the new upper materials for better support and

security in a snug, foot-hugging way.

UPDATED Sizes: unisex 4–12,13,14 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic leather Innersole: sheet EVA

Midsole: full-length EVA Outersole: solid rubber, TPU spike plate Recommended for: 100–400 meters on synthetic surfaces

Track & Field Spikes (continued)

Nike Zoom Rotational IV$100

The Rotational has beenamong the most

popular throwingshoes industry-

wide, and versionIV may strengthen that

reputation. It features one of the fastest rubber compounds on themarket in any competition shoe (because more controlled speedequals farther throws). The previous version had a single support

strap over the midfoot, which was well received and effective. TheIV maintains the effective design and performance of the outer-

sole/midsole, but now features an additional strap which improvesthe support and fit. Spin enthusiasts will be pleased with the contin-

ued performance. Surprisingly, the shoe works almost as well forshot putters who favor the glide technique.

UPDATED Sizes: unisex 3–13,14,15,16 Weight: 14.2 oz. (men’s 11) Upper: mesh, synthetic overlays, dual support straps Innersole: CM-EVA

Midsole: full-length CM-Phylon Outersole: full-length synthetic rubber Recommended for: rotational throws (shot, discus, hammer) on all surfaces

Saucony Endorphin MD2 $80

The Endorphin MD2 continues to be the most versatile of the Saucony track & field shoes. The long tra-dition of Hyde/Spot Bilt, which was the most prolific track brand in the U.S. 50–60

years ago, informs the current Saucony line: make the best spikes and makethem accessible. Aside from the usual minor adjustments, the spike plate and

midsole are little changed from last season, providing consistent performance.The weight savings here comes from the new use of HF-welded overlays in the

upper to lighten an already lightweight shoe, as well as improving support. That weightsavings can mean a savings of fractions of a second per lap, and who isn’t in favor of that?

UPDATED Sizes: men 7–13,14; women 5–12 Weight: 6.0 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA

Outersole: TPU Flexion spike plate Recommended for: 800–1500 meters on synthetic surfaces

adidas adiZero Avanti$110 UPDATED Sizes: unisex4–12,13,14,15 Weight: 5.7 oz. (w/spikes,men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU heel, Pebax spike plate Recommended for: 800–10,000 meters on synthetic surfaces

adidas Demolisher $115UPDATED Sizes: unisex 4–13,14,15Weight: 9.9 oz. (w/spikes, size11) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: Pebax spike plate Recommended for: 50–400 meters on synthetic surfaces

THE REST OF THE SHOES WE PREVIEWED



ASICS Turbo Ghost 3 $80 UPDATED Sizes: unisex 5–13,14 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7, replace-able Upper: open mesh, syn-thetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA SoLyteOutersole: full–length Pebax spike plate with SharkDuo molding in heelRecommended for: 800–10,000 meters on synthetic surfaces

ASICS Turbo Phantom 3$85UPDATED Sizes: unisex 5–12,13 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7, replace-able Upper: mesh, syntheticoverlays, synthetic leahter, asymmetrical construction Innersole: sheetEVA Midsole: full-length CM-EVA Outersole: full-length Pebax spikeplate with SharkDuo molding in heel Recommended for: 200–800 me-ters and hurdles, on synthetic surfaces

Nike Zoom Rival D 4 $60 UPDATED Sizes: unisex 1–13,14,15Weight: 6.2 oz. (w/spikes,men’s 11) Spikes: 6, replace-able Upper: one-piece mesh, no-sew TPU film overlays, vented tongue Innersole: sheet EVA Midsole:thin EVA wedge, full-length CM-EVA Outersole: 3/4–length solid rub-ber, Pebax spike plate Recommended for: 800–10,000 meters on alltrack surfaces

Nike Zoom Celar 3 $80 UPDATED Sizes: unisex 4–13,14,15Weight: 5.7 oz. (w/spikes,women’s 8) Spikes: 5, replace-able Upper: mesh, syntheticone-piece outer shell with me-dial zipper Innersole: sheet EVA Midsole: full-length contoured Phylon Outersole: Pebax spike plate, injection-molded Sharkskin heelRecommended for: 100–400 meters on synthetic surfaces

Nike Zoom Javelin Elite$150 UPDATED Sizes: unisex 6–13,14,15Weight: 14.5 oz. (w/spikes,men’s 11) Spikes: 11, replaceable Upper: syntheticleather, synthetic overlays,breathable mesh, zipper clo-sure, and adjustable, angled strap at ankle Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: full-length injectedPebax spike plate Recommended for: javelin on synthetic surfaces

Nike Zoom TJ $120 UPDATED Sizes: unisex 6–13,14,15Weight: 9.8 oz. (w/spikes, men’s 11) Spikes: 7, replace-able Upper: breathable mesh,synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVAPhylon Outersole: 3/4–length injected TPU Sharkskin heel, Pebax spikeplate Recommended for: triple jump on synthetic surfaces

Nike Zoom W2 $75 UPDATED Sizes: women 5–11,12 Weight: 4.1 oz. (w/spikes,women’s 8) Spikes: 4, replace-able Upper: breathable mesh,synthetic overlays Innersole:sheet EVA Midsole: full-length CM-EVA Phylon Outersole: 3/4–lengthinjected TPU Sharkskin heel, Pebax spike plate Recommended for:800–5000 meters on synthetic surfaces

Puma Complete TFX Miler 2 $60UPDATED Sizes: unisex4–12,13,14 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 7,replaceable Upper: syntheticleather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole:solid rubber, TPU spike plate Recommended for: 800–3200 meters onall track surfaces

Puma Complete TFX Sprint 2 $60UPDATED Sizes: unisex 4–12,13,14Weight: 6.4 oz. (w/spikes, men’ssize 11) Spikes: 7, replaceableUpper: synthetic leather Innersole: sheet EVA Midsole: full-length EVAOutersole: solid rubber, TPU spike plate Recommended for: 100–400meters on all track surfaces

Saucony Endorphin LD2$80UPDATED Sizes: men 7–13,14; women5–12 Weight: 5.2 oz. (men’s11) Spikes: 4, replaceableUpper: breathable mesh, HF-welded overlays Innersole: sheet EVA Midsole: full-length CM-EVAOutersole: TPU Flexion spike plate Recommended for: 1500–10,000meters and steeplechase on synthetic surfaces �

THE REST OF THE SHOES WE PREVIEWED continued

REVIEWSREVIEWS Track & Field Spikes (continued)

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission

of Running Network LLC. Reprinted here with permission.



On the Run withBeth Salinger

Since 2007, Beth Salinger has been busyas race director for Hospital Hill Run. D. M.Strauss recently caught up with her to get apreview of the race, scheduled for June 10, inKansas City, and to learn more about herown running and race event planning expe-riences.

MO Runner: What would you describeas the most significant change to theHospital Hill Run since you took over asrace director in 2007?

Salinger: Hospital Hill Run isnow an event for all skill levels.There is a strong pack of eliteathletes up front and newathletes and walkers inthe back. We have triedto make the event openand accessible to ath-letes of all skill levels.

MO Runner: Howmany participants doyou expect this year?What’s your fastest-growingevent?

Salinger: The half marathon isthe signature event and is the fastest grow-ing of the three. Individually, each event hasgrown 60–80% in the 3 years, but overall,the event has grown over 80%.

For 2010, our registration is currently upover 275% from last year at this date. We arelooking at a cap of 7,500, which is about a35% growth over 2009. We want the eventto grow each year, but we want to be smartand safe about growth.

MO Runner: Are there changes to thecourse or other events such as the Expo orpost-race party that participants can expectin 2010?

Salinger: There are no changes to thecourse for 2010; however, both the 5K and10K will start together this year at 7:15 a.m.(The half marathon begins at 7:00 a.m.)Packet pick-up will once again be held atCrown Center. New in 2010, we are offeringmen’s and women’s cut and colored partici-pant T-shirts. The post-race party will fea-ture Three Little Pigs BBQ and BoulevardBeer. We also added a team challenge, allow-ing for American clubs and teams to com-pete for prize money.

MO Runner: Runners love to share theiropinions about an event. What’s the bestfeedback you’ve received about the HospitalHill Run?

Salinger: Every day we get great feedbackfrom our participants. Post-event, we sendout a survey, which is where athletes request-ed men’s and women’s shirts, post-race BBQand Beer—all things we’ve added for 2010.We also use our Facebook page to ask ques-tions of our participants, which has helpedshape the event.

Any constructive feedback isthe best feedback. In 2007,

athletes requested bettermile markers and in

2008, we replaced allthe half marathonmile markers. We dolisten to feedback; itis the best way toimprove an event.

MO Runner:Local sponsorship sup-

port is critical to anevent’s visibility and success,

but what does it mean when acompany like Saucony chooses to align

itself with an event like the Hospital HillRun?

Salinger: We value all our partners andbelieve that part of the growth and success ofHospital Hill Run is due, in part, to theirsupport. Crown Center has been a partnersince the beginning and offers us a greatfacility for packet pick-up and theStart/Finish area. Saucony is a newer part-ner; 2010 is the second year of their partner-ship. As a running shoe and athletic apparelcompany, they bring validity to the event.Runners like to see specialty shoe brandssupporting events. We love working togeth-er and have offered clinics on shoe selectionand more. Saucony has also partnered withHospital Hill Run to title the Saucony ClubChallenge, bringing more elite athletes tothe competition.

MO Runner: Your bio says you’ve com-pleted more than 27 triathlons and 12 halfmarathons. Are you still racing? Is there anevent for which you’re currently training?

Salinger: I have now completed 13 halfmarathons; Rock ‘N Roll Las Vegas was

number 13. I am currently training for theIllinois Half Marathon on May 1 inChampaign, Illinois. I believe it is importantto be out there participating, so I have agreater understanding of what Hospital HillRun athletes are going through. I try to do atleast two half marathons a year and a fewsmaller distance events as well.

MO Runner: Tell us about your firm,Endurance Marketing, and how your experi-ence with Endurance helped prepare you foryour position with the Hospital Hill Run.

Salinger: Endurance Marketing Inc.assists marathons and half marathons aroundthe country. Due to that, we get the chanceto work with lots of race directors in a lot ofcities and we are able to choose the best prac-tices and best people and bring them to theHospital Hill Run.

Endurance Marketing worked with JohnBingham Racing for years. John was the bestat customer service and I have strived to con-tinue that. We work in the Rite AidCleveland Marathon, which constantly runsthe marathon like a professional business,and we’ve taken that to Hospital Hill. Wework on the Go! St. Louis Marathon, andthey are so creative in bringing new athletesto participate and have fun and we are con-stantly introducing new athletes to theHospital Hill Run, and having fun whiledoing it. The goal is to constantly keep youreyes open and learn from one another tomake Hospital Hill Run the best event pos-sible. ▲

Action Sports International


JANUARY 6–9,

Don’t miss the magical Walt Disney World Marathon Weekend—with spectacular races throughout all four Theme Parks. From the Disney Family Fun Run 5K to the final mile of the marathon, be here for a weekend of runs where every mile is filled with Disney fun. This is your chance to come home with Mickey Mouse, Donald Duck or Goofy medals!

Register now for a weekend of Mickey, marathons and medals!

disneyworldmarathon.com to register and learn more.

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Here, we unite in our passion to swim, bike and run. Here, we vow to do our very best. Here, we know every mile is marked on the run course, every 5k on the bike course and extra buoys are set on the swim course. Because here, every step counts. Here, we are neither newbies or hard core, instead we are one athlete. Here, we came to celebrate our start and our finish. Race with us.

GATEWAY, May 23 | Carlyle, IL LAST CHANCE, October 3 | Benton, IL www.1863events.com

United we race.

What's up with coaching edBy Dick Patrick of USA TrackNews

After some 25 years of successfully providing expert instruc-tion to more than 25,000 American high school, college and clubcoaches, — the leadership level of USA Track & Field’s coachingeducation program appears to be in some disarray.

Chair Boo Schexnayder started a chain reaction in February byresigning to protest recent USATF changes in the coaching edprogram.

Other highly esteemed coaches followed Schexnayder quickly,including ex-Illinois coach Gary Winckler, a founder of the pro-gram in the mid 1980s and developer of the sprint curriculum;Mike Corn, director of coaching schools; Mississippi State coachAl Schmidt, who developed the distance curriculum and oncechaired the committee; Scott Christensen, endurance director;Jack Rasone, sports science director; and Mike Young, director ofbiomechanics.

Most of their concerns apparently involve the advanced LevelTwo and Level Three schools rather than the basic Level One pro-gram. In that respect, it’s as if much of the academic level of a uni-versity department—the provost, the dean, and many of the lead-ing professors and emeritus professors—had resigned in protest.

All those who resigned are volunteers, as the coaching ed lead-

ership and instructors have been from the beginning. They citedlack of commitment from USATF and its paid staff for the pro-gram, which was designed to educate U.S. coaches from grassrootsto world-class levels.

“It reached a point where I felt, Why am I beating my headagainst this wall?” said Schexnayder. “I’ve been in coaching edu-cation for 21 years in one shape or form.”

Now USA Track & Field is faced with the challenging task ofrebuilding its outstanding coaching education committee after theresignations of these key contributors. They were part of a groupthat educated a generation of young coaches such as Miami’s AmyDeem, who produced 100 world champ and Olympic medalistLauryn Williams.

At the center of the dispute is Terry Crawford, named lastAugust to the new USATF post of director of coaching.Schexnayder termed his relationship with Crawford as a “profes-sional disagreement,” adding, “She may be caught in the middlebetween her desires to do more and budget constraints.”

Another resignee agreed with the description “creeping bureau-cratism,” as a probable major reason for the uprising.

Doug Logan, CEO of USATF, who created the position andhired Crawford to fill it, said that USATF is “very, very pleased”

Continued on page 23


SHOE REVIEWS: Motion Stabilizing—iii | Neutral—iii | Performance—v

Each new season brings with it the anticipation of improved design and new materials. The shoes that endured our weartest-ing process represent the best shoes for a variety of feet and runners. The influence of “Natural Motion” and a reexamination

of design and available materials can be seen in the changes that have been made in a number of the shoes. Many shoes in allcategories have been lightened up and have lower profiles, though there are still a number of heavyweight shoes with heavy-duty motion stabilizing technologies, or multiple layers of plush cushioning.

Such changes have further established some best practices that improve overall comfort. All brands have their own lasts andformulations of basic materials that allow them to address the majority of runners’ requirements for fit and feel. The number ofofferings in the Neutral and Performance shoe categories continues to grow, while those in the Motion Stabilizing category,though smaller in number, are becoming more precisely tuned to give better support and a more efficient transition from heelto toe-off. While there are some new patents in both design and use of materials, a number of innovations have spread through-out the industry so rapidly that they have already become best practices, and the consumer is the ultimate beneficiary.

Shoe companies use slightly different lasts (the foot-shaped forms on which shoes are made) and proprietary midsole formu-las, and those result in a wide range of offerings on the market and improved chances that runners can find a shoe to matchtheir fitness and biomechanics. It may take a bit of time to check out all the options, but you’ll know the right shoe for you whenyou try it. We offer this Review as a starting point.

17-22 SR:Layout 1 3/30/10 8:40 AM

Welcome to the Running Network’s 2010 Spring Shoe Review!

Barefoot running has been a hot topic of late: Should you run in shoes or do they hinder your

natural movement? This discussion surfaces every decade or so, and in my 30+ years in the

sport, I’ve developed my own take on this, which was corroborated by Cregg Weinmann at last

year’s Running Network meetings. All things being equal, a runner should run in the least amount

of shoe they can, depending on their biomechanical needs. It’s true that some people can run

barefoot or in minimalist shoes on long runs, etc., but others risk injury that way. I suggest what

my college coach, Dan Durante, had me do: Take a varied approach. I ran on grass, dirt trails,

roads and tracks. I ran on beaches barefoot or grass tracks once in a while. I ran in light shoes

during fast sessions and had my favorite (heavier) training shoes for long runs and easy days. I

also noted that the better shape I got in, the lighter the shoes I could successfully train in. Just

remember that this is a personal decision about what works for you in your own set of circum-

stances. Find the right shoe or shoes for you, and add some variety to your training surfaces—

you’ll have healthier feet for it!

As always, thanks to Cregg Weinmann, our RN footwear reviewer, Kristen Cerer, our design-

er, Marg Sumner, our proofreader, and Christine Johnson, our RN project manager. We ask you

to use the Running Network’s Shoe Review as the starting point in your journey to find your per-

fect running shoe. Go to your local running store (we track 683 of them at runningnetwork.com’s

Store Locator) to finish the journey!

Larry EderPresident, Running Network LLC

ii | Running Network 2010 Spring Shoe Review

American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.otfa.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

Club Runningwww.rrca.org/clubrunning

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.getactivemagazine.com

Greater Long Island Running Club’s Footnoteswww.glirc.org

Latinos Corriendowww.latinoscorriendo.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RunOhiowww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

USATF–New England’s Exchange Zonewww.usatfne.org

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer: Cregg Weinmann ProjectCoordinator/Editor: Christine JohnsonDesigner: Kristen Cerer Proofreader:Marg Sumner, Red Ink Editorial ServicesShoe Photography: Daniel Saldaña,Cregg Weinmann Advertising Sales:Running Network LLC, Larry Eder, President,920.563.5551, ext. 112, [email protected]: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2010 Spring Shoe Review is produced inde-pendently by Running Network LLC for its partnerpublications. All shoes reviewed were tested byexperienced, competitive runners who werematched to the biomechanical purpose of eachshoe model.

Copyright © 2010 by Running Network LLC. AllRights Reserved. No part of this publication maybe stored, copied, or reprinted without prior writtenpermission of Running Network LLC.

Running Network LLC and its partner publicationssuggest that, as with all fitness activities, you meetwith a healthcare professional before beginning orchanging your fitness regimen.

Runn

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LLC

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ners

K-Swiss Keahou IISaucony ProGrid Triumph 7Best Shoe—Neutral

Scott Makani IIBest Shoe—Performance

Nike Zoom Structure Triax+ 13 Best Shoe—Motion Stabilizing

adidas adiStar SolutionBest New Shoe

Brooks Glycerin 8Best Renovation

AWARD WINNERS

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOE

S P R I N G 2 0 10

Performance

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST RENOVATIONSPRING 2010

BEST NEW SHOESPRING 2010

17-22 SR:Layout 1 3/30/10 8:40 AM

iii | Running Network 2010 Spring Shoe Review

ASICS GT-2150 $100The best-selling technical running shoe enters the back half of its second decade with a plan: Be consistent. The design staysas near as possible to previous versions, only tinkering with improvements to materials, especially those at the top of ASICS’impressive line. The similarity with the 2140 extends from the upper, with minor adjustments in the overlays and a loweredankle collar for better fit, to the midsole, through to the shank and outersole. The great cushioning and stable ride are welldialed-in, providing long-time users what they expect: a well-protected, securely delivered run. Runners with stability needsshould seek out the GT-2150 and give it a test run.

“Snug, comfy and feels good. Cushioning is great; my feet are fine even after a 12-mile run. They seem a little lighter than their predeces-sor: keep what works and fix the little things.”

Updates the GT-2140 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–14,15,16,17(D), 7–14,15,16,17 (EE), 8–14,15,16,17 (EEEE), 7–14,15,16 (B); Women 5–13 (AA,B), 6–13 (D) • Weight: Men 13.2 oz. (size 11); Women11.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

Brooks Adrenaline GTS 10 $105Brooks’ go-to shoe (what did you think GTS stood for?) passes the decade mark with a few new twists. The upper elicits thedesign ethos established more radically in the Trance 9. Here the supportive overlays are effectively distributed to keep the meshopen where needed, while holding the foot over the midsole with the help of a sturdy new saddle overlay on the medial side.The midsole hints at more open segmentation, especially in the heel, improving the transition from heel to toe (a weakness withprevious versions). The forefoot maintains its great flexibility, and the heel and forefoot are bridged by a brawnier TPU shank.The overall weight is more than half an ounce heavier, but the improvements to the support and ride seem worth it.

“The Adrenaline has worked well for me, I know what to expect: comfortable fit, plenty of cushion, and great stability. Still a great shoe, inmy opinion. There’s not much that needs improvement on this series of shoes.”

Updates the Adrenaline GTS 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men7–13,14,15; Women 5–12,13 • Weight: 13.2 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: CombinationStrobel slip-lasted, Texon heel board

Nike Zoom Structure Triax+ 13 $100Formerly one of a trio of Triax shoes, the Zoom Structure is the only survivor, though any resemblance to the original is lost in themists of time. The goal of the Bowerman series is to maintain the essence of each shoe while incorporating improvements as theybecome best practices. The upper now sports simplified overlays, with more effective rearfoot strapping to lock the heel into itscradle in a manner similar to the Equilon. The mesh is open, especially across the metatarsals, freeing the bunion window. Themidsole is essentially unchanged, except for more pronounced flex grooves in the lateral crashpad that improve the touchdownand transition to toe-off. The remaining changes are largely cosmetic, but this scaling back has shaved nearly an ounce from theshoe. Its combination of great fit, ride, and stability earned the Zoom Structure our Best Motion Stabilizing Shoe award.

“Slipping these shoes on, I like the snug fit and the sturdy support. The first run proved the fit was good, especially the new supports inthe heel. There is a noticeable amount of cushioning in these shoes. Overall, my foot felt secure and ‘well liked’ in this shoe. The balance,

stability, and support are first-rate.”

Updates the Zoom Structure Triax+ 12 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 7–13,14,15; Women 5–12,13 • Weight: 12.4 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted, Cushlon board

Pearl Izumi Fuel $100The Fuel is a new shoe for Pearl Izumi and features some new approaches with its technology. The fit of the upper is glove-likefrom the heel to the midfoot—almost a racing shoe fit—but the forefoot has a roomy feel across the metatarsals to the toes,which, while common, is not standard fare. The ride is firm and responsive, a nice blending of quality EVA and Skydex ele-ments in the heel and forefoot. The abbreviated Syncroframe is as effective as previous versions while lightening the shoe a bit,though it’s still no lightweight. Overall, the shoe provides just enough support and stability for overpronators looking for lessbulky control.

“I love the fit of these shoes! The one-piece upper distributes security across the entire foot and helps to reduce the overall weight of theshoe. The ride was firm but not clunky, very stable without being too stiff. These are the best of the Pearls I’ve tried.”

NEW • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 •Weight: 13.1 oz. (men’s 11); 10.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiStar Solution $120The new Solution is aimed at runners who want a responsive ride with a little stability and a measure of comfort. Part of theadiStar family, it features a performance fit in a heavy-duty daily trainer. The upper feels plush, thanks to the cushioned butsleek tongue and the smooth finish of the interior. The midsole is substantial and nicely responsive and protective, while theForMotion cassette provides a smooth transition and good stability. The adiWear heel and blown rubber forefoot are typicalsetups and are well executed. The versatility and ride of the adiStar Solution earned it our Best New Shoe award.

“Good overall feel, comfortable fit, nice cushioning underneath. The upper is padded where needed, but not overdone. The midsole is firm,but responds well; not mushy. Great stable feeling, and a durable, reliable shoe.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15;Women 5–12 • Weight: 14.5 oz. (men’s 11); 12.4 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted,adiPrene+ Strobel board

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST NEW SHOESPRING 2010

MOTION STABILIZING | NEUTRAL

:

17-22 SR:Layout 1 3/30/10 8:40 AM

NEUTRAL

iv | Running Network 2010 Spring Shoe Review

adidas Supernova Glide 2 $100In its second outing, the Glide takes a direct aim at performance without sacrificing the quality of the original. The upper usesa very breathable, engineered mesh that’s constructed with openings in some areas and is more solid in others. The midsolehas a little softer feel—still quite flexible—but more solid. Thanks to the multiple layers of midsole/innersole materials andthe Strobel board, the shoe has a cushy feel while still being resilient and responsive—a fine line that this shoe negotiates well.The new blown rubber forefoot has a little better traction than the original Glide did and a rubbery, resilient bounce. The fit andride will be familiar to adidas fans.

“Great glove-like fit, but enough room in the toe box to wiggle toes! Wore them on long runs, were great on the hills. They were definite-ly bouncy and squishy. Very comfortable and holding up well.”

Updates the Supernova Glide • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation •Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: 13.3 oz. (men’s 11); 11.3 oz. (women’s 8) • Shape: semi-curved tocurved • Construction: Strobel slip-lasted, adiPrene+ Strobel board

Brooks Glycerin 8 $130Brooks introduces a new technology with its flagship neutral shoe. DNA is a rubbery cushioning element with the unique abil-ity to respond according to the force applied to it: softly when a little pressure is applied, more firmly when more pressure isapplied. DNA not only outperforms Brooks’ longtime HydroFlow technology, it’s also more environmentally friendly. The upperclosely mimics the familiar fit of the past few iterations, with open mesh and a supportive saddle design. The midsole retainsmuch of the feel of its predecessor but with a little better transition and a more responsive feel. Minor adjustments to the shankand outersole maintain the Glycerin’s support and durability and sports the inscription in German: “Laufen ist in meiner DNA”or “Running is in my DNA.” The performance, upgraded materials, and execution earned the Glycerin 8 our Best Renovationaward.

“The fit is familiar: secure with a good feel around the ankle collar and roomy in the toes. The cushioning is quite good, but the reboundand responsiveness are a big improvement. I was certainly impressed.”

Updates the Glycerin 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15 (B,D,2Ewidths); Women 6–12 (2A,B,D widths) • Weight: 14.6 oz. (men’s 11); 12.7 oz. (women’s 8) • Shape: semi-curved • Construction:Strobel slip-lasted, S257 Strobel board

K-Swiss Keahou II $100The K-Swiss line has expanded to six serious shoes; the Keahou is the quality neutral model. The upper is a low-key combi-nation of quality components, including air mesh and synthetic overlays, which draws attention purely by performance: it fitsand supports the foot. The midsole is single density EVA with a couple of nifty dampening inserts of Superfoam in the heel andStrobel board, and GuideGlide in the forefoot, all providing a responsive, cushioned ride. The blown rubber forefoot, TPUshank, and carbon heel are expected and best practices, but they’re done well in the Keahou. The combination of ride, execu-tion, and value earned the Keahou II a tie for our Best Neutral Shoe award.

“Roomy fit up front, but nice and snug in the heel. Premium shoe. The quality really came through with its consistent, protective cushion-ing and design. It performed very well for me.”

Updates the Keahou • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women5–11,12 • Weight: 13.5 oz. (men’s 11); 11.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SuperfoamStrobel board

Puma Complete Ventis $100The new Ventis is a sibling to last season’s Velosis and is a surprisingly plush addition to the lineup, especially consideringthe price difference between the two. The upper is open mesh, which effectively handles the job of securing the foot while keep-ing it cool, along with well-placed synthetic overlays for support. The midsole is responsive, combining DuoCell and ldCellcomponents with the polyurethane innersole and EVA Strobel board for good, step-in comfort, as well as overall cushioning.The outersole of carbon rubber in the heel and blown rubber in the forefoot is well designed for flexibility and smooth transi-tion from heel to toe. A solid shoe for neutral runners, the Ventis offers another fit option, as well as Puma’s unique look.

“Fit great in the heel, enough toeroom, though on really long runs the overlays across the metatarsals rubbed a bit. The cushioning wasvery good; no sore feet even with half-marathon training.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5.5–12 • Weight: 14.0oz. (men’s 11); 12.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony ProGrid Triumph 7 $130The Triumph 7 makes several gains over the Triumph 6. The step-in comfort and cushioning are noticeable right out of the box.The upper sports a few more millimeters of memory foam in the ankle collar, which provides a very plush feel, and a soft, mois-ture-wicking lining that adds to that sensation. Though reworked, the midsole is familiar and suited for high mileage and pro-tection. The outersole is a new configuration of blown rubber under the ball of the foot, which is a little more durable withoutsacrificing cushioning. While some of the shoes in this category have pared things back, the extra weight and price here makea significant addition to the Triumph’s deluxe fit and feel. The blend of design, componentry, and comfort earned the ProGridTriumph 7 a tie for our Best Neutral Shoe award.

“Nice fit, supports the middle of my foot; toe box adequate; heel snug, but not too snug. These are comfortable shoes and my foot feelsprotected from feeling rocks/pebbles underfoot. Good compression of the midsole, but [does] not get bogged down in too much cushion-

ing. I like these!”

Updates the ProGrid Triumph 6 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15;Women 5–12 • Weight: 14.4 oz. (men’s 11); 12.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRCStrobel board

BEST RENOVATIONSPRING 2010

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Under Armour Apparition II $95The second round of running shoes from Under Armour addresses some issues of the first round and builds on its strengths.The upper is open mesh similar to that of the original, with adjustments made to the Fit-Sleeve that improve the fit and com-fort. The midsole and outersole are just a bit better than round one, with a good transition, durability, and a responsive, resilientride. The weight is toward the beefier end, but acceptable in a heavy-duty trainer. The Apparition sports a price adjustment thatmakes it a decent bargain. Though not a dramatic change, the performance and upgrades show the Apparition II is headed inthe right direction.

“They feel really nice, slipper-like. No problems straight from the box for a 6.5-mile run. The cushion on this particular shoe was not dis-appointing, but not exceptional either, though no sore feet, which, for me, is saying something.”

Updates the Apparition • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15; Women6–11,12 • Weight: 14.3 oz. (men’s 11); 12.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobelboard

Karhu Forward Fulcrum $130The new Forward Fulcrum employs the expected top quality components. The upper is a lightweight, perforated mesh that’swelded to eliminate seams and open across the metatarsals to nicely accommodate bunions or a wide forefoot. The midsole isa resilient and responsive EVA, which has a good level of cushioning. The ratio of midsole material in the heel vs. the forefootpitches the foot forward for a quick toe-off, but the exaggerated lean may not suit all neutral runners as it does run “downhill”a bit. The outersole is the same effective carbon and blown rubber of other Karhu shoes and is executed at its usual high stan-dard. Its light weight is a bonus.

“The upper has a smooth, comfy feel and good, secure fit. Unexpectedly light, especially for such a well-cushioned running shoe. Greatheel cushioning, and the flow to the forefoot really keeps you on your toes, even when you are tired. I think it is about as good a shoe as

I have worn.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 8–13,14;Women 6–11 • Weight: 11.6 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Waverider 13 $100The Waverider 13 maintains the momentum of its predecessor, balancing light weight with protective cushioning. The uppershows typical Mizuno design caution by making subtle alterations to overlays which seem almost cosmetic, but are wellthought-out. The most noticeable change is the new lining material, which is softer and cradles the heel better. The midsole isessentially unchanged, though new tooling always subtly affects the ride; here a little foam has been added under the Waveplate to better cushion the touchdown. The outersole is unchanged, providing effective durability and traction.

“They proved to be one of the most reliable daily trainers in my rotation. They fit snugly where needed, roomy in the toes. They have agood level of cushioning, but when I was fit, they were super efficient—a great extension of my feet.”

Updates the Waverider 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15,16;Women 5–12,13 • Weight: 11.9 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Zoot Ultra TT 3.0 $130The third round of the Ultra TT maintains effective performance without rocking the boat. The upper is little changed, adding abit of reflectivity—TT does stand for Triathlon Training, after all—but leaving the lacing and entry points unchanged. The TPUat the heel and toes was overkill and has been replaced by lighter weight HF-welds that do the job. The midsole and outersolehave no changes, save cosmetic, since the cushioning and performance were well dialed-in last season. Very light for a neu-tral training shoe, the Ultra TT 3.0 can handle a good share of mileage, as well as faster running and racing.

“Fit like a sock, very smooth. Surprisingly, they had a good deal of cushion. I especially enjoyed the impact on landing with my heel. Theywere great for tempo runs and races.”

Updates the Ultra TT 2.0 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12, 13,14;Women 6–10,11 • Weight: 9.3 oz. (men’s 11); 7.4 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel DS Trainer 15 $110Perhaps the most iconic model of this category, the Gel DS Trainer turns 14. The bulk of the changes (though there aren’t a lot)are in the upper, where the overlays have been altered at the toe and reduced in the heel, and the mesh is a bit more open.Support and fit, however, are indistinguishable from last season. The midsole and outersole are the same, with slight adjust-ments to the Trusstic support in the shank. The overall effect adds up to a quality, stable, well-cushioned ride that fans of theseries will be pleased with. Runners looking for a great blend of lightness, stability, and cushioning should consider the DSTrainer 15.

“Great fit. It’s shaped somewhat to fit perfectly around the mold of your actual foot. Nice cushioning and no hard spots anywhere. A sta-ble ride; no need to worry about any wobble. Excellent lightweight trainer, good for mid to long training runs or races.”

Updates the Gel DS Trainer 14 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men6–13,14,15; Women 5–12 • Weight: 11.3 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: slip-lasted

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Mizuno Wave Elixer 5 $105This Elixer is the best yet, expertly blending lightness, stability, and ride. The upper sports minor changes to the overlays andnew support straps of stretchy synthetic material shoring up the medial side. The base of the entire upper is a uniformly shapedairmesh. The Wave plate is unchanged, but the midsole is AP+—the old AP with new polymers added for a better rebound—which softens the cushion of the shoe, while making the ride much more responsive. The outersole features a new configura-tion of G3, moving from the dots of PU to a combination of chevrons and fins that improve traction and durability. The Elixerhas always been a good choice in the performance category; now it’s even better.

“They fit well, like Mizuno always does. I was surprised how comfortable the shoe was, especially the cushioning. I felt like I was in closecontact with the ground but still able to have the protection and ‘spring in my step’ that the shoe afforded me. I liked the shoe style and

function. It has become one of my favorites.”

Updates the Wave Elixer 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation •Sizes: Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted

New Balance 740 $85Despite the number reset, the 740 is the second round of last season’s 749. There’s also some resetting of the upper design,making a visual alignment with the NBx firmament. The upper shows a subtle change in fit and support; while still built on theNew Balance performance last, the shoe feels wider, and the N-lock lacing has been internalized and lacks the separately-adjust-ing feature of the external version. The midsole has been slightly resculpted to better incorporate the N-Ergy cassette, but ismuch the same as the previous heel setup. The more supportive shank and the adjusted flex grooves allow a very responsivetoe-off. This version has more forefoot volume with the responsive cushioning and stability of its predecessor.

“Roomy fit, but seemed to work OK. Good amount of cushioning, yet allows you to feel the road. Keeps the foot stable and pace quick.Was a good tempo shoe, but I’d rest these on easy days. Above average sole durability; the heel plug is very wear-resistant.”

Updates the 749 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15,16(D,2E,4E); Women 5–11,12,13 (B,D) • Weight: 11.7 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted

Nike LunarElite+ 5 $100 The Lunarlite foam has been working its way through many of Nike’s established performance shoes, transforming them intonew shoes. The LunarElite+ 5 retains only the mission of the Elite+ 4: to provide a light, responsive, stable ride. The re-vampedupper is now a no-sew, seam-free combination of mesh and synthetic overlays, with Flywire for midfoot support. The close fitis not quite racer-like, but it’s secure and comfortable. The Lunarlite midsole features Nike’s Dynamic Support which is softenough for neutral feet and stable enough for mild to moderate overpronators. The ride is typically cushioned and responsive—the snappiest Lunar shoe yet.

“The fit was pretty good and the smooth interior was appreciated. Not as snug in the arch as some tempo shoes or racers. The cushion-ing and weight are where the shoe really shines and durability has been great, the cushioning really holds up.”

Updates the Elite+ 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes:Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Reebok Premier SF Attack $90The SF Attack is new to the Reebok Premier line, and a bit of a sleeper with a unique design. The upper is open airmesh withthe toe cap as the only forefoot overlay, making them light and bunion-friendly. The Smoothfit upper (the “SF” in the name)supports the midfoot without interior seams, securing heel and midfoot with a soft, sueded feel. The midsole is responsive anddurable injection-molded EVA, with a second density adding a good measure of stability. The DMPRTek outersole providesgood flexibility with proven durability and a bit of extra cushioning. For performance, stability, and its great light feel, thePremier SF Attack deserves serious consideration.

“Great fit. I ran a half marathon in these three days after I got them and had no blisters or sore spots. Right amount of cushion for runningon the road, and nice and straight and stable. These are probably the lightest shoes I have been able to run in and feel like I have good

cushion and support, and can run some longer miles in.”

NEW • Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11• Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Scott Makani II $110After a start with European triathletes, Scott brings a range of training and racing shoes to the U.S. market. Of these, the MakaniII may be the most versatile, managing the wear and tear of training while being light enough to race in. The upper is the typ-ical lightweight mesh, but with a stretchy inner sleeve through the midfoot and a supportive saddle that cinches separately. Themidsole is a new EVA blend known as UltraLyte, which provides a nicely responsive ride. The midfoot features a second den-sity of EVA, as well as a shank of a carbon fiber element beneath a TPU window which, in concert, provide torsional rigidity byresisting excessive twisting. A combination of blown rubber in the forefoot and carbon in the heel and high-wear regions roundsout a familiar construction. It’s ultra light weight, responsive ride, and good stability earned the Makani our Best PerformanceShoe award.

“This is a very good-fitting shoe which snugs up nicely around my ankle and the toebox allows enough room for my toes to dig in duringspeedwork. This shoe is very responsive feeling with a nice flexible forefoot and a very stiff arch. The heel area absorbs shock well, and

the forefoot allows a feel of the ground while pushing off.”

Updates the Makani • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men6–12,13; Women 5–11 • Weight: 10.8 oz. (men’s 11); 8.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,UltraLyte Strobel board

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with Crawford’s work.Crawford, who told AT&F she indeed finds herself “kind of like

I’m in the middle,” is not happy with the resignations, but is pro-ceeding with possible (but as yet unannounced) changes in thecoaching ed program.

She said, “In any organization you always hate to see capable andknowledgeable people step away. Certainly that was my first reac-tion as I started to delve into it, myself being relatively new tocoaches ed. But I also know from my 35 years of experience inUSATF … that there have been others in our expert coaching rankswho have come and gone over the years. We’ve produced some greatprograms and had capable people step up to the plate to contribute.I anticipate that happening as we go forward.

“There are numerous other coaches who would like the oppor-tunity to teach and instruct in the schools. This will give us anopportunity to offer some young coaches who have been groomedthrough the program by Boo or other people. That’s a positive thingabout it.”

Crawford added that all 2010 coaching schools will be held asscheduled. More than half of the Level One schools have alreadybeen conducted, but so far only one regular Level Two school is onthe schedule for the year, along with another newly organized YouthLevel Two school, which “will have special emphasis on growth anddevelopment, health issues, training loads and theory for the youthage athlete.”

As for Level Three—which many coaches consider the Ph.D.level of track & field coaching—the USATF website says only, “TheUSATF Level three program is currently undergoing a significantrestructuring. Additional information will be posted as soon as itbecomes available.”

For Schexnayder, it was business as usual that led to his resigna-tion. “USATF has never, in my opinion, been committed to thisprogram,” he said. “They wanted to have it, but it’s always beenunder a self-sufficiency mandate, meaning we basically had to earnour income. We’re the only group in USATF that does that.”

He added that Crawford told him last year that she wanted tosupport the program and increase the budget, but that it wound upbeing cut (despite the current USATF budget being several milliondollars larger than the 2009 budget). She declined to give theamount of the 2010 coaching education budget because “it’s fluid.Some can be added; some can be cut.”

According to Mike Corn, the 2006 allotment—the last he sawbroken out of the overall USATF budget—was $230,000.

Like Crawford, CEO Logan declined to provide a budget figurefor coaching education “because it comes out of many pots.” He didsay that the 2010 budget for coaching education exceeded that of2009 by more than $100,000 as part of an overall budget of $21million.

Schexnayder thought the 2010 cuts jeopardized a couple of pri-orities, including the Level Two school for youth coaches (seeabove), where he had made compromises about when and wherethe course would be held, and Level Three, the crown jewel of theprogram.

In addition, he was frustrated by lack of progress for a Level Onecourse online. “We’ve been bashed for years and years: why don’tyou have something online? Why don’t you have Level One online?

“We want Level One online, but it takes upfront money to putthe program on line. They would never make a commitment. Terryhad me doing all this stuff to prepare to put Level One online …but there was no commitment from the organization of any dollars

to put it online despite that it could have made a ‘bajillion’ dollarsfor them.”

Logan says he hopes Schexnayder, Corn and the others mightreturn to coaching education: “Maybe I didn’t communicate in thebest of ways regarding some of the changes.”

He says getting coaching education online and a coaching certi-fication program are priorities. Logan, the one-time commissionerof Major League Soccer, was asked if he envisions a certificationprogram for track like the one established in soccer from youththrough elite divisions.

“I’ve looked at a variety of certification programs outside thesport” Logan said. “I think this is a unique sport where we need totake from the best and adapt to ourselves. There’s not one clearcookie cutter approach out there.

“I think we’ve been faulty in the past [in not adopting certifica-tion]. Some of it has to do with fear of assuming risks. We’ve alwayssaid in the past, ‘OK, we’ve educated them; it’s up to you to deter-mine if they’re any good or not.’

“We can’t take a pass on that. We’ve got to get out there, andafter an education program and decent background check, put ourseal of approval on them or not. I think at the end of the day thesport will be better for it.”

Now Logan, Crawford and USATF must rebuild the programthat was started by immortals Joe Vigil, Al Baeta, Vern Gambettaand Winckler in 1984. The idea is to harness the potential of thecountry in the sport and increase the number of top athletes byexposing prospects to excellent instructors.

According to USATF veterans, in the early years of the coachinged program, TAC (and then USATF) staff were involved chiefly inadministration: taking care of scheduling, handling fees and dis-bursing expenses and similar housekeeping functions. Gradually,coaching ed came under increasing control by USATF, and the cur-rent controversy may well be an expression of Logan’s often-expressed view that all USATF activities should be “staff-driven,”which in itself could be considered a “cookie-cutter approach.”

“Coaching education is still my passion,” Schexnayder said, “butI don’t necessarily need [USATF] to help people. I always enjoyedbeing in coaching education because the people in it were primari-ly teachers.

“The people came in and enjoyed teaching and helping. Theyweren’t political figures. Maybe that was our downfall — that weweren’t political enough to defend our turf. Suffice it to say the pres-sure from the [USATF] politicians kept coming down on us. It waskeeping us from achieving what I thought were important initia-tives.”

Mike Corn noted there were coaching programs before thisgroup was assembled and schooling will go on now that they’veresigned. The real question is: How good will the programs be with-out the great coaches who created them and led them for 25 years?“For the coaches out there continuing to look for educationalopportunities, I hope [USATF] eventually gets it to the point wherewe had gotten it and continues to deliver a good product,” Cornsaid. “I think they’re going to be struggling in the short term atleast. It depends on who’s willing to do it and who they ask to doit.”

Responds Terry Crawford, “The program will go forward, and abulk of distinguished and capable coaches will be a part of the pro-grams this summer. So to paint a doomsday picture … would do ahuge disservice the coaches choosing to be on board this year andthe coming years, and would be sending misinformation to thepublic who are signing up for the Level Two school as we speak.” ▲




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St. Louis Turns Green for St. Patrick's Day Run

Thousands of runners and walkersturned out for the 32nd annual St.Patrick’s Day Parade Race held March 13in downtown St. Louis. Ryan Bak was thefirst to finished the 5-mile course with awinning time of 24 minutes, 12 seconds.Julie Lossos was the first woman to crossthe finish line with a time of 28:42.▲

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www.morunandtri.com APRIL/MAY 2010 MISSOURI RUNNER AND TRIATHLETE 25

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Walt Murphy’s News and Results Service ([email protected])© Copyright 2010. All rights reserved. May not be reprinted or retrans-mitted without permission

World Indoor Championships, Doha, Qatar, March 12–14IAAF Site: www.iaaf.org/WIC10/index.htmlUSATF:www.usatf.org/events/2010/IAAFWorldIndoorChampionships/Flotrack: tinyurl.com/yhbs4kq

Lolo Jones won the women’s 60 meter hurdles and ran 7.72 tobreak Gail Devers’ 7-year-old American record of 7.74. TerrenceTrammell was edged for the Gold medal in the men’s hurdles byCuba’s Dayron Robles (7.34), but his time of 7.36 gives him a three-

way share of the American record with Greg Foster and AllenJohnson.

A third AR was set by the women’s 4x400 relay, which won in3:27.34. The lineup consisted of Debbie Dunn (51.2), Deedee Trotter(52.5), Natasha Hastings (52.7) and Allyson Felix (50.9). Finally,Hyleas Fountain tied DeDee Nathan’s AR in the pentathlon with hertotal of 4,753 points, which left her just short of winning the Bronzemedal.

Other winners for Team USA: Christian Cantwell came frombehind in the final round to win his third World Indoor title in themen’s shot put; Debbie Dunn won the women’s 400 meters (51.04);Bernard Lagat repeated as the world champion in the men’s 3000meters (7:37.97); Brittney Reese won the women’s long jump (21-11¾), Bryan Clay (6,204) won the heptathlon (Trey Hardee [6,184]finished 2nd); and the U.S. men won the 4x400 (3:03.40).

NCAA Indoor Championships Div. I, Fayetteville, AR, March 12–13Results: 174.123.48.91/ESPN 360.comVideo: espn.go.com/broadband/espn360/schedule?Flotrack: tinyurl.com/ych5ssgRobby Andrews article: tinyurl.com/ylqd365Andrews’ Flotrack interview: tinyurl.com/yet4zpg

There were many highlights at this meet, starting with Oregonsenior Ashton Eaton’s world record in the heptathlon. Setting PRs infive of the first six events, Eaton finished off his record effort with a

2010 Indoor Championships Recap

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personal best of 2:32.67 in the 1000 meters. His score of 6,499 pointstook down Dan O’Brien’s world and American record of 6,476, whichwas set at the 1993 World Indoor Championships in Toronto.Finishing 1st in the 1000 was Duke freshman Curtis Beach, who ran2:27.88, a “world record” of its own within a heptathlon. Eaton addeda 46.4 split on Oregon’s 4x400 relay team.

Hampton senior Francena McCorory, winner of the women’s 400last year out of the “slow” section, won again, this time from the seed-ed section, and her time of 50.54 broke Diane Dixon’s 19-year-old ARof 50.64, which was set in 1991. It’s the second AR for McCorory,who set the mark for 300 meters (36.67) in 2007.

2008 U.S. Olympian Andrew Wheating, all 6'5" of him, hadanchored Oregon to victory in the previous night’s DMR and wasfavored to win the men’s 800. Using his typical come-from-behindstyle of racing, Wheating was on the verge of winning, but Virginiafreshman Robby Andrews, coming from farther back than Wheating,accelerated off the final turn and went on to edge Wheating for thewin (1:48.39–1:48.40).

Andrews’ style of racing, which he also used in his qualifying race,brings back memories of another Virginia Cavalier who ran the 800,one Paul Ereng, the 1988 Olympic champion and 1989 NCAA andWorld Indoor champion.

Said a stunned Andrews, who set National H.S. Indoor records inthe 800 and 1000 last year (Manalapan, NJ), in his post-race TVinterview, “I was out in Eugene when Wheating ran such a great raceat the Olympic trials. I’ve been a huge fan since. I was just trying tojump him so that he didn’t have time to react. This is surreal.”

Virginia coach Jason Vigilante said of the race game plan, “Itunfolded exactly as we had planned. We wanted Robby to run last forthe first 400 meters and keep within striking distance of the leaders forthe next 200 meters, and then kick for the final 200 meters.

“He caught Wheating with about 75 meters to go and passed him50 meters from the finish. He passed him so close to the finish thatWheating didn’t have time to recover. It was tremendously exciting.I’ve made a lot of mistakes as a coach, but this worked out exactly asplanned. It was a good day.”

Oregon (women) and Florida (men) each won their first NCAAIndoor team title.

Div. II, Albuquerque, NM, March 12–135000; altitude Results: flashresults.com/2010_Meets/indoor/NCAAD2/Adams State: www.ascgrizzlies.com/article.asp?articleID=4032Lincoln(Mo):www.lubluetigers.com/news/2010/3/10/WTRACK_0310102845.aspxFlotrack articles: www.flotrack.org/articles/view/1788-2010-dii-indoor-championship-reviewJason Stomps (winner of the men’s WT): www.ncaa.com/sports/c-itrack/spec-rel/031210aaf.html

Scoring an amazing 65 points in just two events, the mile and5000, Adams State won its first NCAA Div. II Indoor men’s team title,beating St. Augustine’s, 89–72.

In the mile, senior Aaron Braun (4:07.44) won for the second yearin a row and was followed across the line by teammates Ryan McNiff,Reuben Mwei, Brian Medigovich and Anthony Gauthier for a 1–5sweep. Braun, who also has two Outdoor Div. II 1500 meter titles tohis name, had earlier anchored the Grizzlies to victory in the distancemedley, again for the second year in a row.

Medigovich, a senior, won his first national title with a come-from-behind effort in the 5000 (14:28.46), with Braun finishing 2nd.Abilene Christian’s Amos Sang finished 3rd to prevent another sweep,

but Reuben Mwei, Florian Theophile, Luke Cragg, and Ryan McNifffinished 4–5–6–7 to clinch the team title for coach Damon Martin.

Josh Scott, a junior at St. Augustine’s, took advantage ofAlbuquerque’s altitude to set meet records in the 200 (20.91) and 400(46.05). He also anchored St. Aug to a win in the 4x400 relay.

Semoy Hackett won the 60 (7.24) and 200 (23.32–meet record)to lead Lincoln University (MO) to its second straight women’s title.Said head coach Victor Thomas, “The fact that we continue to winchampionships without an indoor track or place to train is a testamentto their drive and dedication. I was very proud of how the womenresponded, because we had a few injuries that first day and I didn’tknow if we’d be able to pull it out, but they stepped up.”

Seattle Pacific senior Jessica Pixler, the 2-time Div. II X-Countrychampion, won the mile (4:46.42) for the third year in a row (she alsowon the Outdoor 1500 in 2007 and 2009), and Shippensburg soph-omore Neely Spence won the 5000 (17:19.98) to go with the outdoortitle she won in 2009.

Div. III, Greencastle, IN, March 12–13Results: raceberryjam.com/indexid.html (click on NCAA)Photos: www.d3trackphotos.com/Flotrack: tinyurl.com/yb6m4p6North Central: northcentralcardinals.com/news/2010/3/13/MTRACK_0313102351.aspx Wartburg: www.go-knights.net/cms/Article.aspx?ID=4164 North Central College was an easy winner in the race for the men’s

team title (52⅓ to Wisconsin–Stevens Point’s 34), but the women’schampion wasn’t crowned until the final event, the 4x400 relay.

Sitting in third place at the time, 6 points behind leaderWisconsin–Oshkosh (29–23), which didn’t have a relay team entered,Wartburg College’s foursome of seniors Jenny Kordick and ChelseyJacobs and sophomores Nevada Morrison and Faith Burt camethrough with a win (3:48.73) to give Wartburg its second straightNational Indoor title.

Said Wartburg coach Marcus Newsom, “I had a choice to makebefore we ran the 4x400 … either tell the group where we were at inthe team points race or trust their ability and let them go out and per-form. I knew they were capable of what they did.”

St. Lawrence junior Wendy Pavlus, the 2009 Div. III XC champi-on, won the 5000 in 16:59.40. Salisbury senior Delannie Spriggs seta meet record in the men’s 55 meters—6.20. The lone women’s meetrecord was claimed by Moravian senior Anna Heim, winning the polevault with a clearance of 13–7¾.

National Scholastics, New Balance T&F Center, Armory, NYC, March 12–14Home: ny.milesplit.us/meets/55748Dyestat: http://tinyurl.com/yjc5o4a

Junior Shelby Ashe (St. Pius, GA) set a national record of 65-4 inthe girls 20-pound weight throw and Ashton Purvis (St. Elizabeth,CA) won a sprint double (7.36, 23.22) to highlight the NationalScholastics.

Nike Indoor Nationals, Reggie Lewis Center, Roxbury, MA, March 12–14Dyestat: www.dyestat.com//?pg=us-2010-Indoor-NIN

Senior Alex Hatz (Fayetteville, Manlius, NY) moved to #3 on theAll-Time H.S. Indoor list with his 4:05.50 win in the mile. Hatz trailsAlan Webb (3:59.86, 2001) and Thom Hunt (4:02.7, 1976), but histime is the fastest ever run in a high school–only race, bettering the4:06.6 that Vince Cartier (Scotch Plains, NJ) ran 38 years ago in1972! ▲




Run Around The Parks, Dine Around The World.It’s the most magical night run ever! You’ll race under the stars through Walt Disney World® Theme Parks, and enjoy a private after party at the Epcot® International Food & Wine Festival exclusively for runners and their friends! Plus enjoy a full slate of weekend fun.

Saturday • October 2, 2010 • 10 p.m. • disneywinedinerun.com

© D

isney S&

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Three Area Athlete Compete At World Masters Indoor Track & Field Champion-ships in Canada Over 2,000 athletes from around the world competed in the 4th World Masters Indoor Track & Field Championships. The cham-pionships were held in Kamloops, British Co-lumbia, Canada March 1-6. Among the com-petitors were 300 athletes from the United States and three athletes from Missouri and Kansas. Leading the way for the local athletes was Ken Jansson of Wichita, Kan. who won two world titles (Hammer Throw and Weight Throw) in the men’s 50-54 division. Myrle Mensey of St. Louis, Mo. earned 4 medals (1 silver and 3 bronze) in the women’s 60-64 division. Her silver medal was in the Weight Throw and the bronze medals were earned in the Shot Put, Ham-mer Throw, and Javelin. Eugene Anton of St. Charles, Mo. finished 6th in 60m Hurdles in the men’s 50-54 division. Complete results and coverage can be found at www.usatf.org/events/2010/WorldMastersAthleticsChampionshipsIndoor

USATF Announces Phidippides Award Available Again to Masters Runners

USA Track & Field (USATF), the governing body of long dis-tance running in the United States, has announced the Phi-dippides Award program, a par-ticipatory recognition award for masters athletes (40+ years) will once again be available to masters runners(40 years and older). The award was initiated in 2008 to provide the “every day” runner with the opportunity to be recog-nized by USATF.

Award winners receive an attrac-tive plaque (see photo) engraved with their name and award level (gold, silver, bronze). The awards are free to those earning enough points to qualify. The awards are made possible through a partner-ship with Hasty Awards (Ontario, Kan.), the official supplier of medals and awards to USATF.

The Phidippides Award recognizes individuals for their partici-pation in road races. “USATF is proud to be able to offer this award to the running community as it is something differ-ent. Rather than rewarding someone’s performance we are rewarding athletes for the number of times they cross the finish line in races throughout the country,” states Don Lein, USATF Masters Long Distance Running Chair.

In 2008, the first year of the program, 61 runners earned awards. In 2009, 233 athletes were recognized . This num-ber is expected to increase substantially again in 2010.

To earn points towards one of the Phidippides Awards a run-ner must:

• be a 2010 USATF member; • 40 years old or older; and • compete in road races that use USATF certified courses.

Athletes earn points based on their age and the number of races they finish during the 2010 calendar year. For more information on the Phidippides Award visit www.usatf.org/groups/RoadRunning.

Member Benefit SpotlightMember Benefit SpotlightMember Benefit Spotlight Join USATF And Save BIG $ atJoin USATF And Save BIG $ atJoin USATF And Save BIG $ at

www.usatf.org/membership

“Last year I used my USATF membership to save over $300 on my hotel stays” - Ginger Smith, St. Louis



Emily Sisson Heats Up The Winter QQualifies FFor WWorld XXC TTeam; AAdds NName TTo TThe AAll-Time HHigh SSchool LLists

Emily Sisson, a Senior at Parkview Central High School (Springfield, Mo.) had an amazing winter in which she qualified for the IAAF World Cross Country Championships (March, Poland) and ran times in the 3000m and 2 mile run that place her on the all-time indoor high school lists. On January 29th at the Jayhawk Classic in Lawrence, Kan. Sisson ran a blazing 9:25.70 for 3000m which is the 3rd fastest time ever run by a high school girl. Two weeks later at the USA Jun-ior Cross Country Championships in Spokane, Wash. Sisson finished 2nd to earn a spot the U.S. team that will competed in Bydgoszcz, Poland on March 28 (just after we went to press). Then on March 13 at the Nike Indoor Nationals in Boston Sisson made a valiant effort at becoming just the second girl to break 10:00 for the 2 mile indoors. She led a star studded field by as much as 50m late in the race but was nipped at the finish by Foot Locker Champion Megan Goethals of Michi-gan by a mere .07 seconds. Sisson’s time of 10:10.21 places her #6 on the all-time indoor 2 mile list. Sisson, whose father ran 4:02 for a mile, is headed to the University of Wisconsin in the Fall but before that a whole outdoor season of opportunities lies ahead for her.

Emily Sisson

Mik

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cott

USATF Open & Masters

REGION Track & Field Championships

St. Paul, Minnesota

Looking for an opportunity to com-pete on the track or in the field? Women (ages 14 and over) and men (ages 16 and over) are in-vited to compete in one of two re-gional championships (North Re-gion Open and Mid-America Re-gion Masters) both of which will take place in St. Paul, Minnesota on June 13. The championships will be held at Hamline University which will be hosted by USATF Minnesota and features events from 100m to 5,000m, relays, a full slate of throwing and jumping events/ Athletes from all over the Midwest are expected to compete.

www.usatf.org/calendars

At the USA Half Marathon Championships (January 17, Houston, Tex.) Serena Burla of Ellisville, Mo. fin-ished 2nd in the women’s championship running 1:10:08 and John Millin of Overland Park, Kan. fin-ished 42nd in the men’s championship.

At the USA Masters Indoor Heptathlon Champion-ships (January 30-31, Kenosha, Wis.) Kelly Meares of Carl Junction, Mo. finished 3rd in the Men’s 55-59 division.

At the USA Cross Country Championships (February 13, Spokane, Wash.) Emily Sisson of Carl Junction, Mo. finished 2nd in the Junior women’s 6 km race and Connor Callahan of Chesterfield, Mo. fin-ished 29th in the Junior men’s 8 km race.

Area Athletes Make Mark at USA Championships



APRIL 11GO! St. Louis MarathonHalf-MarathonMarathon Relay7:00 a.m.Downtown St. Louis314.727.0800

Relay for Life of PhelpsCounty Run/Walk for theCure 5K1:00 p.m.Ber Juan Park, Rolla574.578.0575

APRIL 17Double Chubb Trail Run50K/25K7:30 a.m., West TysonCounty Park in Eureka573.763.5035

4th Annual VisitationAcademy Molly Gleason5K Run/2K Walk8:00 a.m.Visitation Academy

Get Fit, Stay Fit 5KRun/Walk8:30 a.m., at O'FallonTownship High SchoolO'Fallon, IL618.977.7489

Paraquad's Roll N Race 5K9:00 a.m. Forest Park Visitors CenterSt. Louis314.289.4382

Run for Research10K/5K/1M Walk9:00 a.m., Tower GrovePark, St. Louis319.430.4445

CIGS 4M Run/1.3M Walk9:00 a.m.Quarterdeck BuildingColumbia573.882.2105

Take Steps for Kids 5KSupport Big Brothers/BigSisters5:30 p.m., BrookingsSteps, Washington U.561.312.4221

APRIL 17Racewalkers Club SpringFling 5K Walk2:00 p.m., Pattonville HSTrack, Maryland Heights314.838.9486

APRIL 21SLTC Road Series 10K6:15 p.m., Forest ParkVisitor Center, St. Louis314.781.3926

APRIL 24SCC Spring WellnessFestival 10K/3M Walk/1M7:30 a.m., St. CharlesCommunity College636.922.8475

Lahoma GebkenMemorial 5K Run/1M Fun Run8:00 a.m.Arnold Park, Arnold 314.775.1623

Erinʼs W.I.N.G.S. 5K/1M Walk/Run8:30 a.m., Lindbergh HighSchool, St. Louis636.374.4541

Walking RamblersLafayette Square Walk6.5-8 Miles9:00 a.m., DowntownYMCA, St. Louis314.231.8418

6th Annual Walk Run 'nRoll 5K/1M9:00 a.m., Tower GrovePark, St. Louis314.567.7705

APRIL 25APA's Fast and Furriest5K Run/1M Walk9:00 a.m., Tower GrovePark, St. Louis314.645.4610

Dash for Diabetes 5K for American DiabetesAssociation9:00 a.m., Gateway ArchSt. Louis, MO248.756.3866

DECA 5K Run for MDA9:00 a.m., Main StreetElementary, Troy636.528.6363

APRIL 28SLTC Road Series 4M6:15 p.m., Forest ParkVisitor Center, St. Louis314.781.3926

MAY 1Run Walk & Roll AwayFrom Violence 5K8:00 a.m., Frontier Park inSt. Charles636.757.2300 x203

BRHC Foundation LubDub 10K/5K/5K Walk8:00 a.m., Sedalia660.826.6263

MAY DAY! Run For theRainforest 5K & 1/2MKid's Fun Run9:00 a.m., Tower GrovePark, St. Louis314.707.9004

St. Clair County Law Day5K Run/1K Youth FunRun9:00 a.m. DowntownBelleville, IL 618.806.2726

4th Annual Keep KidsSafe 5K10:00 a.m., Creve CoeurPark, St. Louis314.516.6798

Run for Riah's Rainbow & After Event 5K/Fun Run5:00 p.m., Illinois CollegeTrack, Jacksonville, IL618.977.9078

MAY 2TriZou Triathlon andDuZou Duathlon7:00 a.m., U. of MO RecCenter, Columbia573.777.2257

Run for Sight 5K/2M Fun Run/Walk 8:30 a.m., Union StationSt. Louis314.776.1300

Clarkson EyecareFoundation 5K Run/Walk9:00 a.m., Lower MunyParking Lot, Forest Park636.227.2600 ext 2034

MAY 3Racewalkers Club SpringTune Up Series 1500m6:30 p.m., Pattonville HSMaryland Heights314.838.9486

MAY 5SLTC Road Series 5K6:15 p.m., Forest ParkVisitor Center, St. Louis314.781.3926

Racewalkers Club SpringTune Up Series 1600m6:30 p.m., Pattonville HSMaryland Heights314.838.9486

MAY 6SLTC Open BoardMeeting 6:30 p.m., Forest ParkVisitor Center, St. Louis314.781.3926

MAY 8Walking Ramblers SouthCity/Bevo Mill 10M7:30 a.m., Chippewa &Kingshighway, St. Louis314.752.4064

Health For Life 5K/1M8:00 a.m., O'Fallon636.379.9105

Jim Schoemehl 5K Run8:00 a.m., Webster GrovesHigh School314.918.4160

Belleville West Race forCharacter 5K9:00 a.m., Belleville WestHS, Belleville, IL618.222.7602

5th Annual Karen for aKause 5K/1MWalk/Children's Dash9:30 a.m., Frontier Park St. Charles636.947.5009


MAY 12SLTC Road Series 2M6:15 p.m., Forest ParkVisitor Center, St. Louis314.781.3926


MAY 14-15American CancerSociety Relay for Life 12-Hour Walk6:00 p.m.-6:00 a.m. Collinsville, IL618.616.3101

MAY 15Berryman Trail Run50M/Marathon6:30 a.m. BerrymanCampground, Potosi573.763.5035

1st Annual Grant District110 EducationalFoundation 5K Run/Walk8:00 a.m. FairviewHeights, IL 618.398.5577

Ready, Set...Give! Nurses for Newborns10K/5K Run/Walk8:00 a.m., Town & Country636.236.8959

Swansea Fire Dept CivicAssoc 5K Run/Walk &Kids Fun Run8:30 a.m., Swansea, IL618.234.3291

Pattonville Wellness5K/1M Run/Walk8:30 a.m., Pattonville HSMaryland Heights314.213.8010

Joey Wasser Memorial5K Run/Walk9:00 a.m. Overland314.426.7575

Mighty Mississippi River Run 10K9:00 a.m., Terrible'sCasino, LaGrange660.998.1878

Bulldog Dash 5K9:00 a.m.2K10:00 a.m., Schiendienst'sField, Germantown, IL618.523.7010

CCALENDAR

www.stlouistrackclub.com 314.781.3926

314.781.3726 (24-hour race line)



USA Trail ChampionshipsUSA Trail Championships 2010 Schedule2010 Schedule

USA 1/2 Marathon Trail Champs. June 12 Bend, OR

USA Mountain Champs. June 19 Gorham, NH

USA 100 Mile Trail Champs. July 31 Willoughby Hills, OH USA 50 Mile Trail Champs. July 31 White River, WA

USA 15 km Trail Champs. July 31 Spokane, WA USA 10 km Trail Champs. August 28 Laurel Springs, NC USA 50 km Trail Champs. September 25 Bend, OR

USA Marathon Trail Champs. November 6 Ashland, OR

www.usatf.org/events


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BUT BULLETS DON’T GO 26.2 MILES.YOU MAY NOT BE FASTER THAN A SPEEDING BULLET,

The New Balance 1064.Because when you’re in the right shoe, you love running more.


morun-aprmay-2010_lores

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