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Volume 16, Number 1, Spring 2011

• 2011 SHOE REVIEW

• 2011 Brooks PR Invitational

• 2011 New Balance Indoor Grand Prix

RUN UNLEASHED. NIKETF.COM

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• SPRING 2011 • atf-athlete.com• SPRING 2011 • atf-athlete.com

Athletes Only is produced, published and owned by Shooting Star

Media, Inc., PO Box 67, Fort Atkinson, WI 53538-0067; 920.563.5551

phone; 920.563.7298 fax; Christine Johnson, President; Larry Eder, Vice

President. Publisher assumes no liability for matter printed. Publisher

assumes no responsibility or liability for content of paid advertising and

reserves the right to reject paid advertising. Opinions expressed are

those of the authors and not necessarily those of the Publisher. Copy-

right © 2011 by Shooting Star Media, Inc. All Rights Reserved. No part

of this publication may be reproduced in any form without the written per-

mission of the Publisher. Athletes Only is not related to or endorsed

by any other entity or corporation with a similar name and is solely owned

by Shooting Star Media, Inc. Publisher recommends, as with all fitness

and health issues, you consult with your physician before instituting any

changes in your fitness program.

• SPRING 2011 • atf-athlete.comPublisher’s Comments

What a crazy indoor season! Lukas Verzbicashas been busy. First, he runs a 4:03.34 for themile at the NB Indoor Grand Prix on Feb. 5. OnFeb. 12, Lukas ran 8:43 for 2 miles, just missingthe 45-year-old record of Gerry Lindgren of8:40. (In that same race, Bernard Lagat ran8:10.07 for a new AR!). On the weekend ofMarch 11–12, just a month later, Lukas got verybusy! First he ran 14:06.78, a new AR by 11

seconds, and then he ran the 2 mile in 8:40.7, just missing Lindgren’srecord again. Ninety minutes later, Lukas ran 4:10.64 for the mile, sin-gle handly winning the team title for the boys as well!

Galen Rupp had a busy season, too. In Dusseldorf on Feb.10, Ruppran 13:21.6 for the 5000 meters, then set the AR for 5000m the fol-lowing week at the AVIVA Birmingham meet. Taking the lead at 3000meters, Galen Rupp led until the last 100 meters, as Mo Farah, hisnew training partner, went right by him, running 13:10.66, a new Eu-ropean and UK record. Galen Rupp, who ran 13:11.44, set a new AR.

The week after his AR, Galen was to run a 10,000 meters inChristchurch, New Zealand; however, a huge earthquake, centered inChristchurch, destroyed part of the stadium, and Rupp returned fromAustralia without venturing to New Zealand. Rupp ran a tough 3000meters with Bernard Lagat at the USA Indoor in Albuquerque on Feb.26, with Lagat winning, using a fine 27-second last 200 meters to inkthe deal!

Jenn Suhr set a new AR in the pole vault of 15-111⁄2 4.93m and JillCamarena-Williams threw 65-2.25/19.87m for a new shot put AR.Add that to Mike Rodgers, who after four races in Europe, including a60m win and a 200 meter an hour later, at the AVIVA Birmingham, wonthe 60 meters in 6.48 for the world leader and a personal best! JennySimpson woke a few up, winning both the mile and the 3000 meters.

On Feb. 27 at the Brooks PR Invitational, I witnessed a new event.In Seattle, the Brooks running company invited the top preps in 60m,60m hurdles, 400m, 800m, mile and 2 mile. The facility was DempseyFieldhouse, with a 307-meter oversized track. The races were all fastand competitive. What I really liked was how all of the runners gotalong. Brooks had a cool game room for the athletes before and afterthey held a party in the Seattle Music Project. I really enjoyed seeingthe Jimi Hendrix room!

A week later, I was in Paris for the 2011 European Indoor Champs.Right behind my work seat was a group of French high school sportsfans cheering on their team. Teddy Tamgho, a French jumper, brokethe WR for the triple jump twice! And Renaud Lavillenne, a French polevaulter, wowed the crowd with a new stadium record and world leaderin the pole vault, just under 19 feet, 91⁄3 inches! But the big deal was,as always, the 4x400 meter relay. The French won, over the Britishand a Belgian team (with brothers on the team), and the crowd of9,000 went crazy!

As your season gets into league finals, regionals, state and forsome, JOs and Junior nationals, AO wants to keep you updated, soplease check out our website, www.atf-athlete.com and sign up forrunblogrun.com, our daily blog.

Publisher, Athletes [email protected]

twitter: @runblogrun

www.atf.athlete.com

608.239.3785

ON THE COVER:

Lukas Verzbicas

CONTENTS

4

9• Roy Stevenson: Tips for doing well in league champs and regionals

10 • New Balance Indoor Grand Prix

14 • 2011 Spring Shoe Review

22• Roy Stevenson: Tips for relay runners

24 • Brooks PR Invitational

26 • Roy Stevenson: Sharpening for the championship season

28 • New Balance Indoor Nationals

31 • James Dunaway: Book of the year

Photorun.net

Larry Eder

Photorun.net

• SPRING 2011 • atf-athlete.com• SPRING 2011 • atf-athlete.com6

Photorun.net

Jillian Camarena-WilliamsSets American Record in Shot Put

Bernard LagatSets 2-Mile American Record

Jenn SuhrSets American Record in Pole Vault

Bernard Lagat set a new 2-mile record on Feb. 12 atthe NB NYC Armory. Hitting the mile in 4:08, Bernardtold AO "I really like the 2 mile distance!" Lagat ranthe second mile in 4:02.07, for a new AR of 8:10.07!

Jenn Suhr is the American recordholder in the indoorand outdoor pole vault. On Feb. 27 at the USA In-door champs, Jenn cleared 4.93m or 15-111/2 in theAlbuquerque convention center.

Jillian Camarena-Williams surprised many when, onFeb. 27 she destroyed the former American recordin the indoor shot put (1987), throwing 19.87 metersor 65-0.2.25. Jillian is now numero uno on the indoorshot put list.

Continued on page 12

League championships and regionals are important stepping-stones to the track season grand finale, the statechampionships, so it’s important that you perform your best in them. Sadly, many athletes underperform inregionals, missing out on qualifying for the state meet because of small things they neglected to do in theirpreparation. Here is a checklist of things that you should do to ensure that you are at your best for your leaguemeets and regionals. We’ll assume you have tapered properly for these meets.

Before the meetAttend the pre-meet team session so you can hear the coach’s plan for the upcoming meeting, discuss racetactics, what to eat before the meet, what to wear, what to bring, and when to be at the track or bus.

Pre-meet nutrition and hydrationAlways eat something the morning of your regional meet. By this time of the season you should know howmuch food and what kind of foods you tolerate best. Some toast or bagels with peanut butter or jelly workwell for most athletes who can eat gluten products. If not, stick to other high-carbohydrate foods that are ab-sorbed quickly. Powerbars are a good choice.

One to two pints of water spread out through the morning will ensure you are hydrated for the event, sobring a large water bottle. Avoid soft drinks and so-called sports drinks that have a lot of sugar in them. If youdrink the more conventional sports drinks like Gatorade, dilute it by 50%.

Between events, sip some Gatorade or eat a small high-energy snack like a powerbar if you have an houror more. If you have less than an hour between events, water is best.

What to packTracksuit and/or sweats. Wear light sweats until you switch into your spikes or racing shoes and keep your T-shirt or sweat top on until you approach the start line. Always be ready for unpredictable weather by bringingextra socks, shirts, sweats, and rainproof gear.

Your gear bag should include your spikes, gloves, and specific field event equipment like shot put, discus,

Tipsfor Doing Well in League Champs and Regionals

By Roy Stevenson

©Timothy Aguero Photography

By Roy Stevenson


Photorun.net


The standing-room-only crowd in the Reggie Lewis Center on Feb. 5 at the New Balance Indoor Grand

Prix was entertained with some amazingly competitive races! Lauryn Williams won the 60 meters in

7.17, after her 2nd place at the 2011 Millrose Games the week before. Phoebe Wright won the 800 me-

ters in 2:01.01, and Duane Solomon won the 600 meters in a WL time. Lindsay Crevoiserat won the high

school mile in 4:52.60. Carmen Douma-Hussa and Marina Muncan duked out the mile until the final

steps, where Muncan got the nod. In the women's 3000 meters, Sally Kipyego won in 8:49.74, as Jenny

Simpson made a last-minute rush, taking 2nd in 8:50.78 (Jenny ran a 4:28.50 mile 2 weeks before).

The meet directors, Global Athletics & Management, orchestrated a great meet, leaving the two best

races to the very end. Former Stanford grad and New Hampshire–born Russell Brown delighted the

crowd as he won the mile in 3:54.81 over Nick Willis (who took 2nd) in 3:55.87, with six men under 4

minutes and the seventh under 4:00.01. In 8th place, Lukas Verzbicas, trying to break 4 minutes, and

a high schooler, ran 4:03.88, his personal best!

The last event was the most thrilling. In an epic 3000 meters, Britain's Mo

Farah, Kenyan Nixon Chepseba and Ethiopian Dejen Gebremeskel

ran neck and neck for 10 laps. Gebremeskel lost his shoe in the

first 10 steps of the race. It came down to a gritty last lap, and

Dejan went by Mo Farah with less than 100 meters to go, as

the crowd roared, winning in 7:35.37 to Farah's 7:35.81. (Mo

Farah broke the European and UK records 3 weeks later at

the AVIVA Birmingham meet, and

in Paris on March 4, Mo Farah

defended his European

champs title at 3000 meters).


or javelin. Small and large band-aids for blisters on your fingers, toes or heels are good to have. A small rollof toilet paper and some Kleenex may come in handy when the tp in the bathroom stalls runs out.

Don’t try anything newAvoid using, wearing or eating anything on a race day that you haven't tried in practice. You never knowwhether that new purple-colored sports drink will disagree with you midway through the race, or if brandnew spikes will cause nasty blisters. Test your snacks, equipment and shoes in practice first.

Familiarity with the trackWhen you arrive at the track, establish a team camp or base where your athletes should stay when they arenot competing or warming up. Staying with the team really helps athletes deal with pre-event nervousnessand enables the coach to review race strategies without having to hunt down the athletes. The camp shouldbe in the shade. Then have the team run around the track together before the meet to get the feel of it andthe surroundings. This can also be intimidating to the other teams.

Staying calm and relaxedRelax before your race. There’s no point in worrying about whether you’re properly prepared for your eventat this stage, because your training is all in the bank now. You must have the faith that you are fit, fast andwell trained. Your coach knows how you are feeling and by this stage of the season should know whetheryou need moral support or should be left alone. Those aches and pains that you had in training will vanishwhen you warm up and start your race.

The raceGenerally, a good strategy in distance races is to sit back slightly off the leader in the first half of the race,then pick as many runners off as you can by slowly passing them. It’s the second half of the race that counts.Until then, it’s just preliminary jockeying for position and getting settled in to the pace.

Self-assessmentAssess your performance after your race. Find the things that you did right in the race, and make a note ofthe things that you could have improved in your race—but don’t dwell on them. Perfect races are few andfar between, even for talented athletes.

for Doing Well in League Champs and Regionals

Continued from page 9


Tips

Introducing the New Balance 890 with REVlite.

The neutral-cushioning bar is hereby raised.Built with REVlite — the lightest midsole foam we’ve ever created — the 890 weighs practically nothing, and it’s about to change everything.

©2011 New Balance Athletic Shoe, Inc.com/890

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��#��$ ��+6,462'3)+@///�� +986'1@:�� 48/43� 8'(/1/>/3-@:French philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la même chose” is

usually translated “The more things change, the more they remain the same,” and that’s certainly true withthe shoe offerings in Spring 2011.

We’ve had some new thinking and some new companies evident in every season for as long as I’ve been review-ing shoes. The changes we’re seeing this spring are merely a broadening of the shoes offered; the old reliablescontinue to be there.

More lightweight and performance shoes are being introduced than in several decades (they represent fully halfof the shoes in this review), more new brands are launching, new technologies continue to be introduced, andthere’s more parity in the industry than perhaps ever. New thinking that’s been percolating in shoemakers’ mindsfor some time has finally flooded out, prompted by barefoot enthusiasts, as well as the emerging ranks of mini-malist supporters.

But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to roll along, meetingthe requirements of runners with specific biomechanical needs and fitness levels who aren’t yet ready for or interested in less shoe.

So for those runners looking for something new—we have it. For those who prefer to stick with their tried-and-true, we have those, too.

—Cregg Weinmann, Running Network Footwear Reviewer


At our recent Running Network meetings, one of the publishers asked why we review brands that are, well,hard to find. That question launched us into a discussion about what our responsibilities are as publishers.While most think there are only about a dozen running shoe companies, our footwear and apparel reviewerCregg Weinmann noted that he keeps tabs on 43 brands, if you include trail running companies. Cregg andI have always been united in what his mission is: to provide you, the consumer, with knowledge of the bestproducts, whether they come from large companies or small ones, whether 750 stores carry those productsor just 50, or even whether they advertise in our publications or not.

We review far more shoes than actually make it into these pages. In fact, we weartested 35 shoes toget to the 20 you see in this issue. Shoes from Scott, On, and Li-Ning did well enough to make the cut. Whilerelatively new, these are brands we’ve been following for some time, and they’re available at some run spe-cialty stores. While they don’t have the distribution of adidas, ASICS, Brooks, Mizuno, New Balance, Nike,Puma, and Saucony, in our business, good shoes rise to the top. Run specialty stores carry what sells andwhat you demand. That’s why brands like K-Swiss, Karhu, and Newton are filling more and more spots onshoe walls across the country. In fact, K-Swiss was brand new to the party just 2 years ago. We feel it’s ourresponsibility to let you know the full array of what’s available. If we don’t, how will we ever see somethingother than the status quo? Competition is a good thing, and so is an informed customer.

In the end, of course, what you buy and wear is your choice. We provide our reviews as the beginningof your journey to find the just-right shoe for your activity level and needs. Read our reviews, then go to yourrun specialty store, try on six or seven brands and discuss them with the store staff. After all, they live thefootwear battle, one pair at a time, 6 days a week, 52 weeks a year.

Please note that www.runningnetwork.com and www.runblogrun.com now have iPhone apps, and thatmost of the 23 titles in our network are available as digital versions, so now you can take us with you on thego! You’ll find details at www.runningnetwork.com.

Finally, if you have any comments or questions about a review, please email me at [email protected] or call me at 608.239.3785. I’d love to hear from you.

Larry EderPresident, Running Network LLC

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American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.athleticsontario.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

Club Runningwww.rrca.org/publications/club-running

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.healthclubs.com

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

Latinos Corriendowww.latinoscorriendo.com

Marathon Guidewww.marathonguide.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, CreggWeinmann Advertising Sales: RunningNetwork LLC, Larry Eder, President,608.239.3785, [email protected]: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2011 Spring Shoe Review is produced inde-pendently by Running Network LLC for its partnerpublications. All shoes reviewed were tested byexperienced, competitive runners who were matchedto the biomechanical purpose of each shoe model.

Copyright © 2011 by Running Network LLC. AllRights Reserved. No part of this publication may bestored, 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.

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'*/*'7�'*/%+64��+-/7�� Round 2 of the adiZero Aegis features some changes, along with many familiar features. The midsole is virtually the same:underfoot a soft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersolehas received some minor alterations but still provides good durability and traction. The upper shows the most significantchanges while maintaining its original objective: Align the foot over the low-profile sole while offering a touch of support. Theoriginal featured a tongue that opened only on the lateral side to shore up the overpronating foot. This version features twowoven fabrics—stiffer, nonstretch on the medial side, open airmesh laterally—to achieve the same objective. The result isbreathability and support. Overall, the lightweight and responsive Aegis 2 features flexibility and efficiency with a measure ofstability that’s enhanced by the low profile, making it ideally equipped for faster-paced running.

“Close, racer-like fit. Low profile makes them very stable, and improves reaction to the ground. Very light trainer; I’d say light and snappy.[Compared to the original] it is good, though not an improvement.”

Updates the adiZero Aegis • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men6.5–13,14,15; Women 5–12 • Weight: Men 10.3 oz. (size 11); Women 9.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.adidas.com

�'6.9��'78��91)692&6/*+� ��In its second time out, the Fast Fulcum_ride features an update to the Karhu Fulcrum technology. The Fulcrum component hasbeen reshaped slightly into a lower profile that now tips the foot forward at a gentler pitch. Up top, the new upper offers moreroom in the forefoot making it better suited to high-volume feet and keeps it open across the metatarsals to accommodatebunions or a wide forefoot. The midsole is still resilient and responsive EVA, though the Strobel board has an added layer ofEVA to improve the level of full-length cushioning. The outersole is typical carbon and blown rubber, here in a reconfiguredlayout with a U-shaped heel and forefoot ridge of the more durable carbon rubber, with the softer blown rubber on the medialand lateral forefoot. The shoe is surprisingly light, providing neutral-footed runners another shoe choice for faster training.

“I was surprised at the amount of cushion [it] seemed to have when there didn’t seem to be much of it. Very light weight. I liked it a lot.”

Updates the Fast Fulcrum_ride • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14; Women6–11 • Weight: 11.2 oz. (men’s 11); 9.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board •www.karhu.com

�� ;/77��;/)0=��1'*+��/-.8 ��The Kwicky Blade Light is a sibling to the Blade Light, but with a personality of its own. The midsole features the Blade-Lightdesign of angled EVA blades for cushioning and energy transfer; however, here it’s enhanced with a second density for stabil-ity. A heel crashpad aids touchdown and is topped off with GuideGlide foam against the foot for comfort. Minimal outersolerubber in high-wear areas keeps the shoe lightweight but durable enough for racing and faster training. The upper featureswelded thermoplastic overlays in a saddle-like framework with a mesh of extra support on the medial side. The “secret weapon”of the upper is a treatment of Ion Masking, which makes a molecular mask on the surface smaller than water molecules, so theyjust run off. Perforations through the innersole, Strobel board, and midsole allow water to drain from the interior, a plus fortriathletes. If this sounds like your cup of tea (which would also drain off), give the Kwicky Blade Light a look.

“Snug fit through the arch and roomy in the toes. Well cushioned with each layer of foam, and the ‘skoosh’ of stability was just right. Anotherfine example of quality begetting quality. K-Swiss has really impressed me.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13; Women5–11,12 • Weight: 10.6 oz. (men’s 11); 9.3 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board •www.kswiss.com

�/��/3-��6+2438 � Li-Ning is China’s largest domestic sports footwear brand and the Fremont represents its first foray into the U.S. market. Theshoe has a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period to min-imize the chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keep thefoot lined up over the midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad from heelto midfoot. The TPU shank support is vented to allow air to circulate into the shoe and is aided by the perforated innersole. TheFremont’s light weight makes it suited for faster-paced running—even racing for some runners—but the effect of activating themuscles in the foot also makes the Fremont a good additional tool for runners looking to get stronger.

“Nice form fit, moccasin-like. Not a lot of cushioning, but very responsive and fast feeling. Very low to the ground, so any tippy feeling isreally reduced. Very interesting approach. A valuable tool for running fitness and racing performance.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–12,13,14; Women 6–11 • Weight: 10.0 oz.(men’s 11); 8.8 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.li-ningusa.com

�/>934�$':+��1/<+6�� The Wave Elixer 6 is an update that respects the strengths of its predecessor. Version 5 featured a major overhaul of the mid-sole compound and the outersole configuration, so Round 6 merely draws attention to the heel crashpad with a bright greencolor-up and leaves well enough alone—a smart move. It’s the upper that receives the attention in this update. Overlays havebeen slightly modified, as is typical in an update, but here the Dynamotion Fit has been redefined from a stretchy overlay to ahinged tab as the first eyelet, which moves better with the foot and allows the lacing to better secure the upper. Runners in needof lightness, stability, and good cushioning will find it in the Elixer 6.

“I love the cushioning in this shoe! It provided a great bouncy feel. With each step I took, I felt balanced and secure” and “I love the weight.If the weight could be maintained with a slightly thicker heel, it would be the perfect speed shoe.”

Updates the Wave Elixer 5 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men7–13,14,15; Women 6–11 • Weight: 10.9 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted •www.mizunorunning.com

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�/0+��93'6��1/8+�� The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The originalmidsole and outersole benefitted from earlier Lunar series shoes and the effectiveness of the Dynamic Support platform, soboth have been retained in their original configuration. The original upper lacked the close tailoring needed for a really goodperformance fit. Round 2 changes to a breathable, open mesh and remedies the tailoring issue by welding on a supportive sad-dle with Flywire strands running from the midsole to the lace eyelets. The saddle consists of a zigzag of welded straps that func-tion like independent fingers to snug the midfoot, while keeping the weight down. The fit is outstanding and lines the foot upover the midsole, overcoming the weakness of the original. The improved fit, quality, and comfort of the materials, as well asits outstanding ride, earned the Lunar Elite+ 2 our Best Renovation honors.

“I think Nike has finally figured out a good Flywire configuration. The shoes snug down nicely without producing any uncomfortable pres-sure points. They roll nicely with my feet as I strike and then toe off (no slapping whatsoever). Cushioning is very good. I can feel the

ground without feeling every pebble.”

Updates the Lunar Elite+ • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes:Men 6–13,14,15; Women 5–12 • Weight: 11.0 oz. (men’s 11); 9.6 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board • www.nike.com

�3��149*796,+6� ��A new brand from Switzerland, On employs a unique running technology called CloudTec. The outersole of the shoe featuresnine CloudTec lugs in the forefoot and four in the heel which, when viewed from the side, have an oval-shaped negative space.Under pressure, the lugs compress to cushion, but since they have small teeth on the inner surface they grip each other to aidforward motion. The sensation is a nicely cushioned ride with a responsive, bouncy feel to it. The lugs are attached to a tradi-tional, though low-profile, midsole and when combined with the lugs, it’s roughly the height of a typical running shoe. Theupper is a quality built, simple design of airmesh and synthetic suede that fits securely and has a plush feel. The technology iseffective, the shoe is light and efficient, and the durability and cushioning are very good.

“The fit was good, though more routine than anything amazing. The cushioning was outstanding, the responsiveness of the lugs and mid-sole was more than expected. The impression of the testing was thoroughly aligned with the expectation. Except for the upper (which was

OK) the shoe promised, then delivered.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12; Women 5.5–9.5 • Weight: 11.4 oz.(men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.on-running.com

�92'��''7�� The Faas 500 is the top-end of a series of Puma shoes designed with less materials and a simpler ethos. Performance is thegoal so it’s not surprising that the name derives from the Jamaican pronunciation of the word “fast.” The upper is a thin meshand synthetic suede with an ankle collar of memory foam that’s not exactly Spartan. It has a snug feel, and the EVA Strobelboard and Ortholite innersole contribute to great step-in comfort. The ride is responsive, thanks to the flexible midsole, and isaided by well-placed grooves underfoot. The thin outersole offers good traction and uses more durable (and heavier) carbonrubber only where needed. The combination of light weight, comfort, and responsive performance earned the Faas 500 honorsas our Best New Shoe.

“They fit snug, the cushioning was great, the balance and durability of these shoes were awesome. I used them for most of my long runs.I’m sad to wear them out because they were so good.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–12,13,14,15; Women 5.5–11,12 •Weight: 10.6 oz. (men’s 11); 9.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board •www.puma.com

'9)43=��64�6/*��/6'-+� ��The Mirage follows in the footsteps of last season’s innovative Kinvara, so it shares more than a few similarities. Its weightbelies its durable nature and it has a more traditional feel in both the upper and the outersole. The midsole shares the smallheel-to-toe drop found in the Kinvara, but an EVA Strobel board adds a few millimeters of foam to up the ante on the cushion-ing. A TPU support shores up the medial side of the shoe, unobtrusively adding a touch of stability. The outersole is largelyexposed midsole, but key wear areas are XT-900 in the heel, blown rubber in the forefoot. The upper has a familiar heel designand a well-padded ankle collar with an open airmesh for breathability and supportive midfoot welded overlays. The perform-ance is unexpectedly good, whether for faster running or daily running. Its performance, versatility, and outstanding designearned the Mirage distinction as our Best Shoe in the Performance shoe category.

“Snug-fitting heel with good toe room. Very comfortable and that only got better with time. Great on roads, decent off-road. Lightweight fora training shoe, and the heel-to-toe slope was really great. Worked well for training, long races, fast or easy—well done.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women5–12 • Weight: 10.4 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board •www.saucony.com

)488�+�/*+�!6'/3+6 ��Scott continues to refine the products in its expanding line of running shoes. Proven in earlier Scott shoes, the ErgoLogic Fitupper, a two-layer, midfoot support/lace system, secures the foot effectively. The midsole has a low profile but doesn’t sacrificemuch, as the ride is responsive and resilient, even in regular training. The outersole reveals the performance nature of the shoewith a polyurethane tread over more than half of the outersole, greatly reducing weight without losing anything in traction ordurability. High-wear areas of the outersole feature carbon rubber, primarily at heel contact and toe-off. Versatility may be theeRide Trainer’s greatest strength, as it’s light enough for faster running, whether in training or longer races, and holds up todaily runs with equal ease.

“Very secure fit in the midfoot, with room for your toes. Good cushioning, nice and responsive, light, actually really light for a daily trainer.These have a great combination of fit, responsiveness, and light weight.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12,13; Women 6–11 • Weight: 10.9 oz.(men’s 11); 8.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.scott-sports.com

��

BEST SHOE

S P R I N G 2 0 11

Performance

BEST NEW SHOESPRING 2011

BEST RENOVATIONSPRING 2011


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�64407��+,='3)+� ��The Defyance has earned an important spot in the Brooks lineup as a dependable, neutral performer. The upper is an openmesh and the saddle-like midfoot overlays have been beefed up on the medial side to improve support. The midsole hasreceived the typical minor adjustments, but they haven’t affected the overall ride for which the shoe is known. The shank sup-port has been reworked for more effective midfoot support without any unnecessary plastic. The outersole features slightlyshortened longitudinal flex grooves to smooth the forefoot flexibility. These changes add up to a good solution for neutral-footed runners.

“Comfortable fit, just like last year’s model. The ride has a bouncy feel to it, good cushioning. Fairly light weight feel (love that). I loved thelight feel and support.”

Updates the Defyance 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E);Women 5–12,13 (2A,B,D) • Weight: Men 11.9 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (EVA Strobel board) • www.brooksrunning.com

�+;��'1'3)+�� With the 1080, New Balance leads into a numerical reset, establishing numbers that correspond to their category. The 1080represents the pinnacle of neutral cushioning in the NBx performance running line. Though it bears a resemblance to the 1064,which it replaces, the upper now features an airier, two-layer mesh, as well as more substantial overlays positioned for betterflexibility where the foot flexes. The midsole is much the same as before, but there’s a new crashpad under the cuboid bone tosoften a midfoot landing. Redesigned flex grooves and Stability Web allow an improved transition from heel to toe. The outer-sole features tougher rubber on the lateral side, softer blown rubber medially. The attention to detail and fit, as well as its plushride, earned the 1080 top honors in the Neutral shoe category.

“These shoes cradle my feet and help me confidently land each strike with my foot. No noticeable wear even @ 200 miles” and “I thinkNew Balance went a little overboard with the cushioning on these, though overall they have been really pretty good.”

Replaces the 1064 • Recommended for: medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E,4E); Women5–11,12 (2A,B,D) • Weight: 13.0 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,polyurethane Strobel board • www.newbalance.com

'9)43=��64�6/*�!6/925.� � ��The Triumph series has always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 whileretaining most of the protection and plushness. The upper has noticeably less bulk, a move in the right direction, but it’s stillon the heavy side. One improvement is the open area at the first metatarsal, which gives a roomy feeling and accommodates awide forefoot, hallux rigidus, or bunions. The midsole features minor changes to the molding but offers much the same ride asbefore—well cushioned without being mushy. The outersole continues with the combination of blown rubber in the forefootand carbon rubber in the heel, but more separation between the heel lugs gives better articulation in the touch-down. TheTriumph continues to offer Saucony’s best cushioned ride.

“Lots of room in the toes. They are comfortable but a little stiff, but with plenty of cushion throughout the whole shoe. Heavier feeling thanmost shoes I wear now, but I probably don’t need all the pampering these provide.”

Updates the ProGrid Triumph 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15;Women 5–11,12 • Weight: 13.1 oz. (men’s 11); 11.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobelboard • www.saucony.com

� �� +1�� !6'/3+6�� The DS Trainer has always represented the ASICS philosophy of balancing engineering and minimalism. Version 16 has lockedonto this concept with proven technologies and lightweight materials. This time out, the upper is much the same from the toesto the midfoot, but between the arch and the heel there are now two layers of material securing the heel to prevent slipping. Theresult is a heavier shoe than in the past but it has a much better-fitting heel. The midsole has seen the usual minor tweaks with-out noticeably affecting the ride, though the articulation in forefoot flexion is a little more pliable thanks to the addition ofASICS’ Guidance Line. The result is a midweight shoe with a great balance of stability and cushioning that holds up to thedemands of high mileage.

“They felt perfectly snug and are the lightest shoes I have worn with this much great support” and “Cushion was good, with a good feelaround the ankles and from the tongue. Overall, heavier than I expected but with a good, balanced feeling.”

Updates the Gel-DS Trainer 15 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-13,14,15; Women 5–12 • Weight: Men 11.9 oz. (size 11); Women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,two-density Solyte Strobel board • www.asicsamerica.com

� �� +1��'='34�� As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit, and stability that has long defined it. The familiar profile has been well dialed in for at least 5 years, so the faithful have been consistently served and that continues here. Though the differences appear to be cosmetic, they’re actually upgrades: the upperhas a bit less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leatheroverlays with HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shap-ing has been maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride is indistinguishable from recent versions. The good news—make that great news—is that the Kayano 17continues to be as consistent a performer as ASICS delivers.

“The Kayano is always snug and comfortable. The cushioning is great, the shoe is very stable, and my feet are secure in them while run-ning at any speed.”

Updates the Gel-Kayano 16 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-14,15,16(D), 8-14,15,16 (EE), 8-14,15,16 (EEEE); Women 5–13 (B), 6-13 (AA,D) • Weight: Men 13.0 oz. (size 11); Women 11.4 oz. (size 8) • Shape:semi-curved • Construction: Strobel slip-lasted, two-density Solyte Strobel board • www.asicsamerica.com

BEST SHOE

Neutral

S P R I N G 2 0 11

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�64407��':+33'�� The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to theincorporation of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it evenbetter equipped for high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elas-tic straps to the eyestay remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the fore-foot, but the lateral heel has much more articulation in the crashpad, and rests over a more concentrated outersole element andaltered heel flex grooves. The remaining outersole is much as it was, with carbon rubber in the heel and blown rubber up front.The combination of its accommodating fit, good stability, and lasting cushioning earned the Ravenna 2 the Best Shoe honorsin the Motion Stabilizing category.

“Nice roomy toe box. They are very comfortable. The heelstrike is one of the most comfortable I’ve ever felt. There is nice bounce to theshoes on the run. Good stability and the lacing is great. This is a great light-feeling shoe. Much better than all the brands I’ve tried.”

Updates the Ravenna • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15;Women 5–12 • Weight: 12.1 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole(EVA Strobel board) • www.brooksrunning.com

�64407�!6'3)+�� The Trance has undergone a transformation that is both substantive and visual. The more resilient DNA cushioning, new in theTrance 10, is an upgrade, and midsole shaping (smaller pods on the lateral side) broadens the base of the shoe. The result isbetter stability, though the full-length DNA and increased foam contribute to a weight gain of over 10%. The upper is designedfor the same effective support with new overlays and a TPU heel cradle doing the job. One of the more significant improve-ments is the fit, as stretchy straps in the eyestay flex with the foot for more security and an extra eyelet at the top of the tongueholds it in place. The outersole features a bit more rubber surface, though with variation in height for sufficient flexion. Runnerswith a need for extra stability and cushioning owe it to themselves to try out a pair of Trance 10s.

“Good fit, cushioning, and stability. I hadn't worn Brooks shoes before, and I discovered that they know how to make shoes!”

Updates the Trance 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15(B,D,2E); Women 5–12 (B,D) • Weight: 13.4 oz. (men’s 11); 11.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,S-257 Cushsole (Strobel board) • www.brooksrunning.com

�/>934�$':+��375/6+�� The Inspire has been one of Mizuno’s most dependable motion stabilizing shoes. Though not flashy, it’s a performer and Round7 focuses on improving its fit and transition. The upper is now a more open airmesh and there have been slight shifts to theoverlays which, along with a stretchier feel to the mesh over the toes, open up the metatarsal area for a bit more room. The firsteyelet is now hinged on the lateral side to allow more adaptable lacing in securing the foot.The midsole contours look differ-ent but offer the smoothest transition of all the new Mizuno training shoes. The stability of the asymmetrical Wave plate is rocksolid. The outersole features some reshaping of flex grooves but is as effective as ever for traction and durability. The fit andperformance are the real value of the Inspire, perhaps as aptly named a shoe as any on the market.

“The Inspire has been a reliable training shoe for me. The 7 may be even more so than earlier versions; fit really well, durable, plenty ofcushioning, and plenty of stability. No downside as far as I’m concerned.”

Updates the Wave Inspire 6 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation •Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 12.7 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved •Construction: Strobel slip-lasted • www.mizunorunning.com

�/0+�%442� 869)896+�!6/'<�� The Structure Triax has been updated with several mantras in mind, including “Don’t mess with success.” Round 14 stands paton the effective dual-density Phylon midsole (one of Nike’s last shoes with the compound) and its well-executed crashpads andflex grooves, which provide great cushioning, stability, and an unobtrusive transition. The upper of the Structure Triax 14 ben-efits from Nike’s innovative Flywire as some of the strapping and overlays of previous versions have been replaced by support-ive Flywire strands welded to the midfoot of the shoe. The forefoot has an open feel with plenty of room over the metatarsalsand a clean look to go with the smooth functioning. If the Structure Triax has been your shoe, rest assured that they didn’tchange what you love about it.

“Good toe room, but not quite as snug as I would have liked. Good balance and stability. Not as cushiony as other Nikes I have tested inthe past” and “My feet were secure and balanced—the shoes felt stable. My overall impression is, there are shoes on the market that are

more comfortable and cost less.”

Updates the Zoom Structure Triax+ 13 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men6–13,14,15 (B,D,2E,4E); Women 5–12 (A,B,D) • Weight: 12.5 oz. (men’s 11); 10.0 oz. (women’s 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA Strobel board • www.nike.com

�++(40��6+2/+6��4'*� 956+2+�� The Premier Road Supreme 2 takes a good shoe and makes it even better. The upper opens up the forefoot for a roomer fitacross the metatarsals, with a snugger fit laterally provided by a large Kinetic Fit panel. A reshaped heel tab and more memo-ry foam in the ankle collar give a form fit to the rearfoot. The DMX foam Strobel board and generous Ortholite innersole, alongwith the injection-molded EVA, make for a cushy ride. The medial second density offers just enough extra stability to make theshoe effective for a large group of runners, from the mild to moderate overpronator to the fairly neutral runner looking for extrasupport, especially on long runs. Holding the price while improving the comfort adds to the value.

“This shoe fits great, they just hug my foot with nice toe room. Well cushioned, just a bit bouncy, very smooth from heel to toe. Nice. Lotsof good running miles for me with this shoe.”

Updates the Premier Road Supreme • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men6.5–13,14; Women 5–11,12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board • www.reebok.com

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BEST SHOEMotion

Stabilizing

S P R I N G 2 0 11



Relays are probably the most excitingtrack events to watch, with theirthrills, spills and close finishes.

There is so much that can go wrong in re-lays that even the best coaches cross theirfingers at the start. But there is one thingthat the coach can do to prevent relaymishaps—have the teams practice, prac-tice and practice again. I’m willing to betthat there's a direct correlation betweenrelay mishaps and number of practices inthe previous 2 months. The less practicethe relay team has, the higher the odds thatsomething will go wrong, and for the coachit becomes a Pepcid-guzzling crap shoot.

Conversely, you can easily tell the relayteams that have practiced consistently.They have a savvy team running order,there is no slowing in the exchange zones,

and the exchanges themselves are flaw-less, with no hitches, drops or halts. It’s likewatching a well-oiled machine. Here aresome tips that will have your team improv-ing its relays.

Selecting your 400 meter sprint relayteamStandard practice is to have your beststarter lead off, have your second-fastestrunner on the second leg, use your bestcurve runner (or best 200 curve runner) onleg three, and your top sprinter on the finalleg. Above all, your anchor runner shouldbe your best competitor who can handlepressure from the front or while beingchased.

However, there are some variations that themore experienced coach might want toconsider. He might put the fastest runneron the second or third leg, to ensure theteam is in the running for a place. If youhave two outstanding turn runners, con-sider placing them on legs one and three,regardless of their ability. One other thingto consider about your anchor leg runner—racing him on the final leg every relay racecan cause burnout, so swap him to startingoccasionally.

Selecting your 1600 meter relay teamStandard practice here is to have your sec-ond-fastest runner start, to make sure yourteam stays in the race. Your second leg run-ner is generally your third-fastest runner,and your third leg runner is usually yourslowest (the theory being that she will bemotivated to give it her all if in the lead), andthat your fastest runner doing the anchorleg will compensate for any lost ground onlap three.

Regardless of your order selection, keep itsimple and avoid getting into “what if”guessing games and yanking your runnersaround as you experiment. Once you’ve es-tablished a working order, stick to it.

The relay exchangeWe’ve all seen things go horribly wrong inthe relays. Here are some basic tips to keepyour relay runners “in the zone.”

Your runners must know their accelerationand exchange zones well. At the beginning

of each season walk the sprinters aroundthe zones and show and explain each one.Likewise, do this at every meet, and havethe team walk it together.

When your sprint team first arrives at thetrack before a meet, have them mark outtheir start point and final go mark in chalk.Then lay tape across the lane at these lo-cations just before the relay.

Train your relayists to exchange in the mid-dle of the passing zone or a few meters pastthe middle. This gives the outgoing sprintera chance to build up some steam.

Most high school relay teams start from20 steps before the acceleration zone. Ex-periment with this and adjust it to suit theacceleration and speed of the two runnersat each exchange by shortening or length-ening it.

Select a passing technique and stick withit. Determine whether your sprinters willuse the cradle, the upward sweep, thedownward sweep, or the snatch method.Your sprinters may come to you from dif-ferent junior high schools, all havinglearned different relay passes! What todo? Select one technique and stick with it.This may be a good opportunity to up-grade to the snatch exchange.

Always train your relayists to hold the batonin this order: first and third hold the batonin their right hand, and second and fourthhold it in their left hand. This should be en-forced to prevent your runners stepping oneach other when they approach from di-rectly behind; and this sequence also pre-vents them from passing across their body.

Emphasize to each sprinter that he is re-sponsible for delivering the baton into thehands of the outgoing runner. The passermust not deliver the baton until the out-goer has heard the “stick” command andplaced his hand back. The outgoingsprinter must stay on his side of the lane,and take the stick decisively. This allmeans working hard on the “stick” calls,until they get it right.

Finally, don’t drop the stick!

—By Roy Stevenson

Photorun.net

9 oz. – from start to finish. The new Kwicky Blade-Light features revolutionary Ion-Mask™ technology. Waterstation. Rain. Sweat. Nothing gets in. Now that’s gonzo.

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The Brooks PR Invitational was held on Feb. 26 in the Dempsey Fieldhouse at theUniversity of Washington, in Seattle. Brooks' Jesse Williams developed a fun andunique event for high schoolers, inviting the top 10 fastest athletes at the 60 meters,60 meter hurdles, 400 meter, 800 meters, mile and 2-mile for boys and girls.

In the first year, this event proved the old adage, "If you hold a great event, they willrun.” A couple thousand fans watched the seven fastest times for 2011 and seven num-ber two times for 2011 as well! The event that was most amazing was the girls’ 2-mile,where Welsley Frazier, who caught Kayla Beattie, winning in 10:17.47 to 10:17.93, ledthe field to running the 10 fastest times (that's right, 1–10) for the girls’ 2-mile. Theboys’ 2-mile, won by Ammar Moussa, was won in 9:00.62 over Matt Jablonski, whoran 9:02.51.

Brooks PR Invitational



The mile races were spectacular. Jantzen Oshier and Elias Geydon went to the wire,4:07.52 to 4:07.58! In the girls’ race, Ajee Wilson surpassed Amy-Eloise Neale,4:49.48 to 4:49.58! Keffri Neal ran an amazing 800 meters, running 1:50.92, surviv-ing a 51-second first lap!

The 2011 Brooks PR Invitational was a huge success in the first year. Someone muchsmarter than I once asked me what’s the most important reason for success of asports event. It’s "presentation, presentation, and presentation." The Brooks PR In-vite, from the golden tickets (think Willy Wonka style), to the game room, to themeet, to the party afterward, will stay in these athletes’ memories for years to come!

You can check out all the races on www.flotrack.org!

26

High school track coaches take their schedules from high-volume training early in the season to shorter,more specific, higher-intensity training as the season progresses. Because of the early season high-vol-ume training, they generally do not taper their athletes during the first half of the season, preferringto wait until the regional, conference and state meets in the last few weeks. Tapering for every meetfrom the beginning of the season is unnecessary and wastes a lot of valuable training days; and researchshows that tapering only seems to work a few times a season.

When planning your tapering and sharpening schedules for the championship season, bear in mindthat you are essentially preparing for two groups of athletes: those who are not likely to qualify for thestate meet, and those who will. The former should be tapering for the regional and conference meets,which are usually about 3 weeks earlier than the state meet; while your top athletes don’t need as longa taper, but it obviously must be enough of a taper for them to qualify for state.

How valuable is tapering to your track & field athletes? It’s nice to have some science behind yourschedules, so here are a couple of studies that show its value. According to Dr. David Costill, formerhead of the exercise science department at Ball State University, Indiana, long periods of intense train-ing actually decrease an athlete’s performance capacity. By reducing training duration and intensity aweek or two before competition, muscle tissue damage caused by intense training heals up when pro-teins enter the muscle fibers and repair the micro tears in them, and the body’s energy reserves aregiven a chance to replenish. Glycogen stores can increase up to 25% with a taper.

Several studies have found an increase in muscular strength with a tapering period, and taperingswimmers have shown increases in arm strength and power ranging from 17.7% to 24.6%. This studyhas big implications for all track & field athletes, from runners to jumpers and throwers. While theseimpressive figures don’t translate directly into a percentage improvement, they’ll still result in improvedperformance of between 1.2% and 6.3% according to studies—certainly nothing to be sneezed at.

And for those athletes, especially distance runners, who worry that tapering will cause them to losetheir hard-earned fitness, research shows that runners and swimmers who reduce their training byabout 60% for 15–21 days experience no losses in VO2 max and endurance performances, as long asthere are high-intensity workouts in the program.

Photorun.net

—By Roy Stevenson

The dynamic, springy cushioning of

the Wave® CreationTM 12 works in harmony with your body to propel you forward.

And leave the old you in the dust. Bring out the better you at mizunorunning.com

The dynamic, springy cushioning of

the Wavethe Wavethe Wavethe Wave®® Creation CreationTMTM 12 works in harmony with your body to propel you forward. 12 works in harmony with your body to propel you forward.


Day 1 of the New Balance Nationals Indoor gaveus two national high school records. LukasVerzbicas won the 5000 meters on Friday night,lapping the field in 14:06.78, a new nationalrecord by 11 seconds. The big surprise was thevictory and high school record of freshman Wa-verly Neer, who broke the former record by 8seconds, running 16:35.15. "Never as a freshmandid I think [I] would be a national champion,let alone recordholder," said Neer.

On day 2, in the pentathlon, Gunnar Nixonof Edmund, Oklahoma not only defended hisnational championship title from a year ago, heone-upped it with a national record in theprocess. The high school senior started the meetoff strong, finishing 1st in both the hurdles andlong jump. Going into the shot put, Nixon'spoint total was 1,831, on pace to break DonovanKilmartin's national high school record of 4,303points, set in 2003. In the shot, the Arkansas-bound Nixon launched a throw of 47 feet, 11.75inches (14.62m). By that time, thoughts of Kil-martin's national record were clearly on hismind.

In the high jump, Nixon survived a hiccup,one of the few flaws in his overall performance.Passing on 6'8", Nixon came back in and at-

tempted jumping 6'9", but was unable to con-vert on one of his three attempts. Thus, hispoint total for the event was 803, lower thanwhat he expected.

"I thought everything was going so smooth,"he said. "But then my rhythm was just off. You'regoing to have events that you falter in, and I'mglad it only happened in that one event." Withone event left, the 1000m, Nixon knew what hehad to run if he wanted the national record:2:37.30. When Jose Veras of Jersey City, New Jer-sey took the pace out fast, Nixon stayed close onhis tail. Passing 800m in 2:04, Veras had a 3-meter lead on Nixon.

"I was trying not to look at the clock, but Iglanced over there and was like 'Oh my gosh, it'scoming. I gotta run!'"

With a lean across the line, Nixon did it; heran 2:37.00, 3/10s of a second ahead of the timehe needed. Throwing his hands in the air, Nixonwas elated and relieved at the same time.

Day 3 of the New Balance Nationals Indoormeet was one to remember, with records fallingleft and right here in New York City.

To begin the final day of competition, onequestion was on everybody's mind: Could LukasVerzbicas win the 5000m, 2-mile and mile over

the course of 3 days?Verzbicas, who won the 5000m on Friday in

a national record 14:06.78, entered the 2 mileafter only getting 3 hours of sleep Saturdaynight. But that didn't stop the University of Ore-gon–bound senior.

After breaking Edward Cheserek with 600meters to go, Lukas began to lap the field.Verzbicas crossed the line in 8:40.70, just miss-ing Gerry Lindgren's 46-year-old nationalrecord of 8:40. "I did not feel good during therace," he laughed. "I just kept it out of my mindand believed in myself."

Toeing the line for the mile, Verzbicas planwas to sit and wait until 2 laps to surge and makehis move. But after Roslyn, New York's OwenSkeete took the pace out in 62.2 seconds, Verzbi-cas had to move up or else be left in the dust.Passing 1000m in 2:31.4, Verzbicas was trailingbehind California's Elias Gedyon and Skeete.

At half-way, the lanky Verzbicas made hismove to the front and never looked back. Hear-ing the bell, he surged and lengthened the gapbetween himself and the field, ultimately cap-ping off his triple with a 27-second last 200m.Hands in the air and a mile-wild smile across hisface, Verzbicas broke the tape in 4:10.67.

Photorun.net



"It was a tactical race, and it went by very, veryfast. But I felt much better during the mile."

Completing the high-school version of theZatopek triple, Verzbicas was elated.

"It all came together and it's really amazing."Verzbicas also won the team competition sin-

gle-handed. Running for Carl Sandburg TC of Illi-nois, he scored 30 points, 2 points more thanChristian Brothers’ Academy of New Jersey, thenext closest team.

Verzbicas performance wasn't the only highlightof day 3.

Atlanta, Georgia's Shelby Ashe was the winnerof the girls’ weight throw, launching 68-2 1/2". Themark is a new national record, breaking her ownformer mark by just under a foot. Ashe was alsonamed the Female Trackster of the Meet by NewBalance. Also in the field events, Marquis Dendyjumped 51-03.75; that was his second nationalchampionship title of the weekend.

The best finish of the day came in the boys’400m. Sean Sutton came from seemingly nowhereto win by a hair in 47.91. Second was Najee Glass in47.93, and third was Champ Page in 47.93. The dif-ference between the winner and thirdwas 2/100s of a second. The girl's

400m was won by Kendall Baisden of Detroit in54.23.

Aisling Cuffe narrowly missed Melody Fairchild'snational record in the 2-mile, timing 9:56.85. Cuffeis a busy runner—she will be boarding a planebound for Punta Umbria, Spain and the IAAFWorld Cross Country Championships within thenext 24 hours, where she hopes for a top-10 finish.

Hanna Meier, the winner of section 2 in the mile,became the national champion thanks to a fast raceand a little bit of luck. The second section ofthe event was won in 4:49.23 by JoelleAmaral. But, because finals are basedon time, Meier was crowned thechampion.

The girls’ team title was wonby Speed City of Long BeachPolly, California.


—Chris Lotsbom, Junior editor/Race Results Weekly

• SPRING 2011 • atf-athlete.com• SPRING 2011 • atf-athlete.com• SPRING 2011 • atf-athlete.com• SPRING 2011 • atf-athlete.com30

Additionally, the peaking phase gives the athlete a mental rest from hard-grinding workouts. Forteenagers, mental preparation and attitude are almost as important as physical training for maximumperformance, and should never be underestimated. The fresher the athlete is the more he or she canconcentrate on race pace judgment, self-motivation, strategy planning, psychological arousal and re-laxation.

Because most athletes overtrain at any given time, most coaches find that their biggest problemwith athletes is getting them to comply with a tapering or peaking phase. This requires a leap of faithby the athlete, but once athletes have experienced the benefits of tapering and sharpening, they’ll be-come converts for life.

How much should you taper your athletes? Reduce your track & field athlete’s overall trainingvolume and/or mileage to 30–50% of previous totals, in gradual steps over 2–3 weeks, versus cuttingback just in one week. Remember, you’re not going to improve your athlete’s fitness in the final 2–3weeks, so should concentrate on high-intensity running, jumping or throwing to sharpen them up.Interestingly, studies show that high-intensity (at or near race pace), low-volume, tapering programsfor distance runners are by far the most effective.

However, extended and highly anaerobic interval workouts and racing during the tapering phaseare counterproductive. The occasional faster-than-race-pace burst is OK during a taper, as long asthe athletes have complete recovery. And even the high-intensity sessions should be cut back a fewdays before the championship, to almost nothing.

Cut back weight training sessions to one per week, concentrating on lifting low reps with heavyweights, and lots of recovery between sets. It’s OK for your runners to maintain their usual runningor training intensity (speed), but give plenty of recovery between repetitions, and cut the repetitionswell back. This is also the time to put the finishing touches on technique for the jumpers and throwers.

Finally a note of caution for the coach and athlete: With a well-planned tapering and sharpeningprogram, the athlete should feel like the competition is almost effortless. This freshness can result ina foolhardy early pace, causing a nasty buildup of lactate, negating all benefits of the tapering. Thecoach and athlete should strategize a sensible early pace in all distance races to avoid this problem.

Photorun.net

—By Roy Stevenson

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Mebrahtom Keflezighi was one of 10children born to a family in Asmara,the capital city of Eritrea, one of the

two or three poorest nations in the world. Whenhe was a few months old, the family left theirhome and moved 50 miles away to a village toescape the invading Ethiopian army. The familylived in a two-room house—one room for cook-ing, the other for eating and sleeping—withoutelectricity or running water. They herded live-stock, scrounged for firewood, scraped for food;sometimes Meb was so hungry he ate dirt. Whenthey needed to go somewhere, they walked—30miles, 100 miles, once even 250 miles.

The children went to school whenever there wasa school to go to. They studied hard. Theydreamed of America, where “everyone had a villa.” And the family stuck together.

When they arrived in San Diego in 1987, Meb was put into sixth grade, a 12-year-oldwho spoke no English. Yet he and his brothers and sisters became top students (their par-ents told them the only acceptable grade was an A).

Meb started to run as a seventh grader, went on to become a state champion, an NCAAchampion at UCLA, an American citizen in 1999, an Olympic Silver medalist in 2004,and a winner of the New York City Marathon in 2009. All these races and many more,and many ups and downs, are chronicled in Run to Overcome, the book Meb has writ-ten with our own Dick Patrick. The most important parts are not what he accomplished,but how he and his family and friends did it.

There are many, many important things about running in Meb’s book that you won’tfind in any other book about running. About character. About persistence. About beliefin oneself.

If you’ve forgotten know how lucky you are to be an American, Meb Keflezighi’s book,Run to Overcome, will remind you … unforgettably.

If you think that being dirt-poor can prevent you from becoming what you want tobecome, Run to Overcome will make you think again.

If you think that the American Dream is a thing of the past, Run to Overcome willshow you it’s alive and well.

I can’t imagine that there’s a single coach or athlete who couldn’t profit by reading it.

— James Dunaway

Meb’s Amazing Story


USAIN BOLT. WORLD’S FASTEST MAN.PUMA’S NEW LIGHTWEIGHT FAAS 500.

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