Athletes Only Spring 2010

Spring 2010, Vol. 15 No. 1PRST STD

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• SPRING 2010 • atf.athlete.com3

Athletes Only is produced, published and owned by Shooting StarMedia, Inc., PO Box 67, Fort Atkinson, WI 53538-0067; 920.563.5551phone; 920.563.7298 fax; Christine Johnson, President; Larry Eder, VicePresident. Publisher assumes no liability for matter printed. Publisherassumes no responsibility or liability for content of paid advertising andreserves the right to reject paid advertising. Opinions expressed arethose of the authors and not necessarily those of the Publisher. Copyright© 2010by Shooting Star Media, Inc. All Rights Reserved. No part of thispublication may be reproduced in any form without the written permissionof the Publisher. Athletes Only is not related to or endorsed by anyother entity or corporation with a similar name and is solely owned byShooting Star Media, Inc. Publisher recommends, as with all fitness andhealth issues, you consult with your physician before instituting anychanges in your fitness program.

Volume 15, Number 1Spring 2010

Larry [email protected] EditorChristine JohnsonExecutive EditorJames DunawayEditorLarry [email protected] SumnerRedInkEditorial.comDesign/LayoutAlex LarsenWritersLarry Eder, Dick Patrick,John Godina, Cregg WeinmannPhotographersVictah Sailer (PhotoRun)Lisa Coniglio (PhotoRun)Printer/PrepW. D. Hoard & SonsFort Atkinson, WISpecial ProjectsAdam Johnson-Eder

Proud Member ofThe Running Network, LLC.

At the beginning of 2009, anyone wouldhave told you that Dwight Phillips, the2004 Olympic and 2005 World champ atthe long jump, would retire. He’d won theBronze in 2007, but didn’t make the teamin 2008. Well, under the watchful eye ofLoren Seagrave, his coach, Dwight ran10.06 for 100 meters, won the U.S.Champs, won the Gold in the WorldChamps and jumped the farthest longjump in 15 years!

Last summer, I watched Sanya Richards win her first individualworld championships. In Berlin, Sanya defeated the world’s best,including the woman who denied her the Gold medal in Osakaand Beijing: Christine Ohuroghu. Sanya was ecstatic. At the fin-ish line, it was as if the whole world was lifted from her shoulders!Sanya told me that she appreciated her Gold more because ofthe hard times.

Last summer, while we watched Usain Bolt break the worldrecord for the 100 meters, Tyson Gay, literally running on onehealthy leg, broke the American record. As is his wont, Tysondidn’t make much noise. In September, in Shanghai, Tyson ran9.69, breaking the American record once again. This past fall,Tyson had his surgery and his training is coming along well.When we asked him about Usain Bolt, he told us that he likes thecompetition, and that “no one is unbeatable.”

Last summer, we watched Dathan Ritzenhein start the 5000 me-ters in Zurich in dead last, and he was running about 61 sec-onds. Dathan moved up through the crowd, just as his coach,Alberto Salazar, said he would, and broke the American recordfor 5000 meters dating back 13 years! Afterward, Dathan told usthat he was really excited each lap, running faster and faster.

On a cold, clear day in January, I was fortunate to witness his-tory in the making. Brett Gotcher, a good prep runner, a fineStanford collegiate, was running his first marathon. Brett hadbeen coached in high school by a former training partner, DanGruber, in college by Vinn Lananna and, as a professional, byGreg McMillan. Greg was pretty pumped up before the race,and I asked if Brett could run 2:11, or a 5-minute pace, for hisfirst marathon. Greg smiled, “That’s what we hope.” Brett ran2:10:36! Brett was tired afterward (he laid down after the finish),but he was smiling the rest of the day.

Our sport is all about dreams fulfilled, dreams dashed. If youdon’t dream, then you aren’t alive. We hope that this issue in-spires you to run, jump or throw! Remember to follow us on run-blogrun.com, and on Twitter and Facebook. And remember tocheck out atf-athlete.com every day!

Larry Eder

Publisher, Athletes [email protected]: @runblogrunwww.atf.athlete.com608.239.3785

ON THE COVER: Tyson Gay, Sanya Richards, Dathan Ritzenhein and Brett Gotcher.

CONTENTS4 • Starting Blocks - Meb Keflezighi

6 • Dwight Phillips

8 • Track Spikes Review

12 • Shot Put 101: Balance is everything

14 • Greg McMillan Interview

16 • Sanya Richards

17 • Tyson Gay

18 • Amy Begley

21 • Spring Shoe Review

26 • 2010 Track Camp Resource Guide

30 • Bernard Lagat



Bob Larsen has been coaching Meb Keflezighi since the distance runner arrived at UCLA as afreshman in the fall of 1994. Their coach–athlete relationship has evolved into friend–friendin their 15-plus years of collaboration.

“It’s been helpful to us to have been through the good times and the not-so-goodtimes,” Larsen says.

The most recent good time — a win at the New York City Marathon in November thatwas Keflezighi’s first victory at 26.2 miles and the first New York win by an American malesince Alberto Salazar’s in 1982 — was preceded by a tough stretch.

Two years ago, at the Olympic Trials held in New York’s Central Park, Keflezighi finishedeighth, with a fractured his hip — though the injury was not detected at the time. Worse,his friend and former training partner Ryan Shay died during the race.

Keflezighi couldn’t attend the funeral. His legs were so swollen, “like balloons” he re-membered, that he spent the next few days crawling around his hotel room on all fours. Hethought his running career might be over, a feeling that would surface often during the nextseveral months as he searched for a diagnosis and a cure.

“He talked about whether he could make it back,” Larsen said. “I said, ‘If you don’t,you’ve had a wonderful career. Either way, I’m with you.’ I felt he was going to make everyeffort to get it done.”

The stress fracture of the right hip was finally discovered months later after visiting doc-tors in several cities. The conclusion was that Keflezighi, dehydrated from an illness on theeve of the Trials, suffered calf cramps the last half of the trials marathon and altered hisgait, resulting in the injury.

In the fall of 2008 Keflezighi spent 2 months of 12-hour-per-day rehab at the OlympicTraining Center in Colorado Springs, away from his wife and two young daughters. He had torebuild the right side of his lower body.

“You’re only as good as your wheels,” Larsen said. “That whole side needed balancingout, from the hip all the way down. The whole foundation needed to be reworked.”

The preparation laid the groundwork for Keflezighi’s revival in 2009 that included twomarathon PRs, the second the 2:09:15 in New York, and his 19th U.S. title in cross country.

His 20th came at New York, which doubled as the national marathon championship.Right after the race, he rated it his career highlight, better than his Silver medal at the 2004Olympic marathon.

It was emotional. He took the lead for good at about 24 miles. As he was pulling awayat 241⁄2 miles, right at the spot where Shay collapsed in 2007, Keflezighi blessed himself.

Larsen still leans to the Athens Games as their career highlight: “You have more oppor-tunities at New York than you do at the Olympic Games. If you nail the Olympic Games, you’vegot to thank your lucky stars. Still, New York is so doggone tough. With that field, to do itthere after all that time, wow.”

Where track TEAMS competeMinutes, seconds and meters have

never mattered more.Nike Track Nationals will determinethe best teams in every state, region

and ultimately the nation.

How it works:Enter your team’s best mark in each ofthe following 10 events. Marks will bescored in a decathlon style competitionawarding your team a total team score.Update marks as your team improvesthroughout the season to see where youstand.

100m100h/110h

400m800m

1500m/1600m/MileLong JumpHigh JumpPole VaultShot Put

Discus Throw

Schedule:March 1 Online competion

begins.May 3 Teams must be

registered.June 13 Last day marks will

be accecpted.June 15 National qualifying

teams/finalstandings released.

July 2 The NationalChampionship inEugene.

All teams eleigible to compete.Coaches register your teams andfind additional information at:

NikeTrackNationals.com

Starting Blocks by Dick Patrick

Continued on page 6

AO-SPRING-2010-:Layout 1 4/22/10 12:11 PM Page 4



At 34, healthy again and with a major vic-tory as part of his resume, Keflezighi is com-mitted to staying in the sport through 2012and possibly the Worlds in 2013. All withLarsen in his plans, of course.

He’s talking about either Boston or Lon-don in the spring.

“God has blessed me with another

chance,” Keflezighi said. “I have accomplishedmany things. It’s possible there are others toaccomplish. I don’t think my God-given talenthas been fully tapped.”

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Phillips Jumps Back on TopToo bad the sport doesn’t have an annualcomeback athlete award. If it did, DwightPhillips would be our candidate for this year’swinner.

The 2004 Olympic long jump championand ’03/’05 world champion, now 32, disap-peared from sight after he was (1) injured, (2)missed making the 2008 U.S. Olympic team and(3) was not world ranked in 2008.

He put on a lot of weight, and was appar-ently finished as a worldclass jumper. That’swhat most people thought. But when he heardabout the Internet chat room remarks that hewas washed up, he decided he didn’t want to be“irrelevant” in ’09.

He got back into training — and with avengeance — winning the world championshipand posting five of the top seven marks of theyear, led by a PR 28-81⁄4.

The remake began last fall when Phillipsreturned to his native Georgia and began work-ing with Loren Seagrave, who wanted to returnto track coaching from his speed/power work inother sports and who had become affiliatedwith Life University, an Atlanta school for chi-ropractors.

Before Phillips could straighten out hiscareer, he had to straighten out his body,pounded by years of training and landings.Specialists at Life put Phillips through a kineticchain neural deficit assessment (a body/mus-cle screen) to detect misalignments.

“The keystone of the process is the con-cept that over time with a history of repetitive

motion, imbalances are created where commu-nication occurs between the brain and mus-cles,” said David Ward, Life’s director ofchiropractic sports performance. “We have de-veloped in-house a system whereby we canidentify communication disconnect, where it’scoming from and create a strategy of how tocorrect that.”

Phillips had plenty of problems that werekeeping him from reaching his potential. “Wehad to put Humpty back together again,” Sea-grave said. “Basically his whole pelvis wasn’tfiring right. He had inflammation of the lowerabdominal region where the pubic bone comestogether. He (also) had hamstring issues.”

Once Phillips’ body was aligned correctly,Seagrave spotted a flaw in Phillips’ runningtechnique, correcting his heel kick. “I short-ened the backside of my mechanics,” Phillipssaid. “It made me more efficient, faster. I rantaller. It made me have better mechanics offthe board. Loren still has the eye. That [obser-vation] has paid dividends.”

So has a drastic diet change. Eliminatingfavorites like pastries and cookies, the 5-11Phillips dropped nearly 25 pounds, to the mid170s. Seagrave also got him to realize the im-portance of rest and recovery in training.

“Here’s a guy that loves track & field andtraining so much that he over trained to thedetriment of his health,” Seagrave said. “Nowhe understands that in a lot of cases, relativeto his experience and where his body is, thatless is often more.”



A few more inches and Phillipscould have a world record, the 29-41⁄2 ofMike Powell, set in 1991. Phillips al-ready has an odd one: that personalbest, the 28-81⁄4 from June, is thelongest jump ever into a headwind.

Regarding Powell’s 18-year-oldworld record, Seagrave consulted withPowell’s former coach, Randy Hunting-ton, and discovered that Phillips gener-ates sufficient runway speed to makethe record attainable.

“I’ve told him, ‘Brother, it neverhappens when you’re trying to break it,”said Seagrave. “It only happens when all

of the things under a confluence cometogether. You’re kind of surprised your-self when you set the world record, likeBob Beamon (at the ‘68 Olympics) inMexico City.”

Phillips, who ran a personal best10.06 for the 100 in May despite astumble, would also like to break 10 inthe 100.

“He’s got this big buzz about beinga 9.9 100 guy,“ says Seagrave. “You’renot a man unless you run 9.9 in the100. I tell him, ‘Brother, 9 meters [29-61⁄2] trumps 9.9 any day.”

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Tyson Gay’s surgery

was successful. We

look forward to seeing

him race in 2010.


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.



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.

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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

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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



If there’s one basic rule that appliesto all sports (and certainly tothrowing) it’s this: balance is

everything.Without balance, an athlete (1)

can’t create power, (2) can’t harnesspower effectively and (3) risks injury.

The first place a thrower wants toestablish proper balance is in the backof the ring — at the start of the throw.For rotational shot putters (and discusthrowers, as well), lack of balance atthe start of the throw cascades into terrible consequences at the release.

Luckily for throwers there’s a sim-ple drill that can have a dramatic effecton balance: which I call the 360 drill.It’s easy enough for a beginner to learnand perform, and yet it’s used by evenelite throwers throughout their careersto check and correct balance issues atthe start of the throw. The drill, asdescribed here, assumes the thrower isa right-handed discus thrower or rota-tional shot putter. Adjust accordinglyfor left-handed throwers.

To address balance issues and givean athlete the strong, stable positionneeded to be able to drive from theback of the ring and create power, weperform a series of drills rotating overthe left leg.

We begin with a 90 degree turn,then graduate to a 180, a 360 andfinally, a 540 degree turn. Obviously

360 degrees or 540 degrees is muchfarther than a thrower ever turns onthe left leg in an actual throw. The ideais that if you can establish balancegood enough to turn that extraamount on the left leg, you’ll be able tobalance during the entry of the throw.

To perform the 360 drill, holdyour shot or disc as you would in thethrow. Begin with the feet wider thanshoulder width and with a good deepbend in the legs. The chest is up, andthe upper body is erect and tall. Pushoff with the right foot and pivot onthe left foot. The goal is to turn 360degrees and return to the same posi-tion you started in. During this drill,the three keys that we work on at theWorld Throws Center are:

Key 1. Push off of the ground with the rightside to start the rotation. Don’t pullwith the left side.

Key 2. Keep the right leg the same width (aswide as possible) and height off theground throughout the drill.

Key 3. Keep the same depth on the left leg.Don’t let the body rise and fallthroughout the 180, 360, or 540.

The first key, pushing rather thanpulling, is actually the most unnaturalone. Every thrower wants to pull withhis or her left side to get the bodyturning. We tell our athletes to thinkof having their left foot on a skate-board and having to push with theirright foot to get moving. This pushesthe right hip around, makes it easier tobalance and establishes a much widersweep with the right leg.

The second key, a wide right leg,

gives a wide radius for creating powerlater in the throw, but it also helps bal-ance the body. Much like a tightropewalker wants his arms to be extended tohelp his balance, the thrower can usethe right leg and a long left arm tomaintain balance through a 360 or 540.

The final key, staying low anddeep on the left, is probably the easiestconceptually, but is the hardest physi-cally. We want the legs to be in a deepbend with the hips low, and thethrower needs to maintain the samedepth throughout the movement.Make no mistake — this requiressome strength. Almost every athletewill have a tendency to rise throughthe 360 or 540. We need the leg tostay bent so that when we graduate toa real throw, we will have some depthfor the thrower to use to jump anddrive from the back of the ring.

Begin with a 90 for a few reps.Next do the 180 for a few reps. Thendo twenty 360’s.

Every thrower should be comfort-able with this kind of volume.

Not only will the 360 drillincrease balance, it will also strengthenthe legs for the events.

Keep in mind that this drill isnever outgrown. Throwers of all agesperform the 360 drill to keep theirbalance and awareness at the back ofthe ring. From high school to theOlympics, the 360 is king of the bal-ance drills!

John Godina is a three-time world champi-on and two-time Olympic medalist in theshot put, and the best shot-discus combina-tion thrower in history. He founded andoperates the John Godina World ThrowsCenter at Athletes' Performance inPhoenix, Arizona. He can be reached viawww.worldthrowscenter.com or www.ath-letesperformance.com or (480) 449-9000.

Shot Put 101:

Balance is everything






Athletes Only Talks With

Greg McMillan

Photo: www.photorun.NET



AO: What type of training should a14- to 17-year-old U.S. distancerunner be doing?McMillan: For most of the year, the focusshould be on the "edges" of the pace ranges— easy running for building endurance, andleg speed/technique sessions to build propertechnique and the ability to run fast. I ad-vise younger runners to save race-specifictraining (800, 1600, 3200 and 5K pace/ef-forts) for only the last few weeks beforetheir peak races (XC championships or out-door track championships). I've had greatsuccess with this model as it avoids peakingtoo soon (a big problem in high school run-ners) and sets them up to be able to progressfrom year to year while in high school andto be ready for the transition to collegiaterunning.

AO: What type of mileage?McMillan: A general rule would be for fresh-men to run 25–35 miles per week, sopho-mores 35–45; juniors 45–60 and seniors55–75 (women runners may run slightly lessdepending on their durability). The coachwill quickly see which runners are the bet-ter athletes and can advance this schedulefor those that are the most gifted and in-jury free. This mileage progression assumesthat the athlete is starting from scratch andhas never run before. The key for me is con-sistency. The runner should train at a levelthat will allow him/her to train consistently.If done correctly, the runner will arrive as asenior with three years of solid aerobic de-velopment, as well as leg speed/form devel-opment and racing experience.

AO: What role does core trainingplay for a young athlete?McMillan: Injury is runner enemy #1. Astrong core can lead to greater injury resist-ance and is something that is very safe todo. Doing a few simple exercises is all ittakes. If I could go back to high school, Iwould focus a lot on my core and hip devel-opment.

AO: How can young and adult roadrunners use miCoach to help theirtraining?McMillan: Most runners do too much toosoon. Most under recover after hard work-outs and overtrain during important work-outs. miCoach provides the voice of reasonand ensures that, if you listen, you will stayinjury free and progress. You'll avoid the pit-falls that usually lead to injury, burn-out orpoor performances. Most importantly, ithelps you learn your body, and once youknow your body better, you can continue toadvance your fitness for years on end.

AO: How did you change BrettGotcher’s training after Stanford?McMillan: As with all the athletes I coach, it

was all about gradual, yet progressive adap-tation in all aspects of fitness. With mileagefor instance, he was running 75–85 miles perweek when he finished college. In his firstyear, we built him up slowly until he couldrun 95–100 miles per week. Then, the sec-ond year, we built his base mileage up to100–110 and this last training cycle, he wasable to run 120–130 miles per week consis-tently with a peak mileage of 140 in hismarathon training cycle. So, it took us 21/2

years to get him to the level necessary forthe goals he had (e.g., racing a fast halfmarathon and marathon). Everyone canapply this type of gradual progression.

AO: How does tempo work fit infor Brett?McMillan: I love to think of tempo runs andBrett. Not just because he's really good atthem, but because it was the topic of temporuns that showed me we were going to havea successful coach–athlete relationship. Wewere preparing for his first post-collegiatetrack season, and the training was goingwell, but Brett felt he needed a few moretempo runs. The way he felt comfortableenough to come to me and let me knowabout it even though we hadn't even beenworking together for a year yet showed methat this was going to be a fruitful relation-ship.

For tempo runs themselves, I don't advise asmany as other coaches do. I find them towork very, very well at bringing an athleteto peak condition so I save them for later inthe training cycle. I see a lot of runners gettoo fit too quickly using weekly tempo runs,and then they plateau. Brett likes temporuns, and I provide a few more for him thanfor other runners who aren't as adept atthem, but I still save them for later in hisseason.

AO: What was his training like inthe last 10 weeks?McMillan: We focused on three things:weekly running volume, marathon-specificworkouts and variety to keep him excited.For volume, we went from 110–120 miles perweek that he was running in the fall andbumped it up to 120–140 miles per week for5 weeks. We actually wanted to do more, buthe had an iliopsoas problem as we startedthe marathon program, so we didn't get the8 weeks of high mileage in like I had hoped.Luckily, he had 2 years of good mileageunder his belt so it worked out okay. Formarathon-specific training, we did temporuns (4–7 miles; two of these), steady-stateruns (marathon effort runs of 8–12 miles;four of these), long, easy runs (includingone 24-miler, one 26-miler and one 28-miler) and long, tempo runs (two 15-milersand one 18-miler, starting at 30 seconds permile slower than marathon race pace and

finishing the last 5 miles at or belowmarathon race pace). For variety, we alsoperformed a few shorter workouts, like the200m 20–24 times, the 400m 12–16 times,as well as fartlek runs of 15–20 x 1 minuteon and 1 minute off and an occasional hillworkout.

AO: How did you mentally preparehim?McMillan: I wanted him to think about twothings: First, I wanted him to have a healthyrespect for the marathon distance. I wantedhim to know that it would be a very, verytough race and that he must put in thetraining to get his mind and body ready. Iinserted several training sessions to try toreally fatigue him so he would get a taste ofwhat the marathon would be like. Second, Iwanted him to know he was, in fact, wellprepared and, using the data from the train-ing, he was ready to run a good one—and itwas clear he was ready for a fast one. He wason board with both and his confidence grewas the race drew near. Then I simply tried tokeep him calm in the last 2 weeks when allmarathoners begin the "marathon freakout."

AO: How fast can he go?McMillan: I don't know. I believe he can runnear 1:00:00 for the half marathon in thenext 2 years, and that should allow him torun 2:05–2:07 in the marathon. Obviously,there are many things that must go right forthose times to be run, but we never put lim-its on what we can do. The sport ofmarathoning today requires that you run2:05–2:06 to be a player on the world scene,so we must shoot for that. Some athletesmay be faster than this in the marathon butall elite U.S. marathoners must set theirsights on this range. Step 1 is doing thework to build the body and mind to be ableto do it, and step 2 is believing in yourselfthat you can do it.

AO: What did you learn fromcoaching him?McMillan: Our system of training works. Ourgroup environment works. And if I can getthe athlete to truly believe in himself, hecan accomplish more than he thought hecould.



Sanya RichardsPhoto: Victah, www.photorun.NET

• IAAF ATHLETE OF THE YEAR

• JESSE OWENS AWARD, TOP U.S. FEMALE ATHLETE



Tyson GayPhoto: Takashi Ito, www.photorun.NET

• JESSE OWENS AWARD, TOP U.S. MALE ATHLETE



RunBlogRun: Tell us how your training is going.Amy Begley: I was injured from Thanksgiving till mid January with apulled groin. I had to give up the indoor track season. However, I’mhealthy and back to training now. I’m looking forward to outdoor season.

RBR: Plans for 2010?AB: We haven’t set up a plan for 2010 yet. We’re waiting to see how Irebound from this injury. I want to run a fast 5K and 10K. My 5K PR istechnically from 2005, even though I’ve run faster in time trials in prac-tice. I also want to go sub 31 in the 10K and sub 4:10 in the 1500 thisyear.

RBR: You had a superb year in 2009 with your fine performance inBerlin in the 10,000 meters, and your tough race in the U.S. champi-onships. Tell us about the U.S. champs this year.AB: The U.S. champs this year will be in Iowa so it’ll be nice to race inthe Midwest. However, it could be hot and humid which would mean itcould be more of a tactical race.

RBR: How was the race in Berlin? What did you learn from that race?AB: The race in Berlin was a fun experience. I learned that I had morestrength and speed than I thought I did. I was well prepared for thatrace. If I had to do it over again I would have risked a little more with3K to go. The top five broke away and I didn’t go with them. I was happywith sixth and I was confident that I could beat all the women with mein the second pack. I won’t ever settle again. There’s no guarantee that Icould have placed higher or run faster, but the next time I’ll risk it andgo for it.

RBR: In 2008, you had the entire stadium going nuts, cheering you onto make the A standard. What do you recall from that race?AB: I remember doing a lot of math in my head trying to figure outwhat I had to run. I knew I needed a sub 70 for the final lap. It was soloud in the stadium. It will be my favorite running career memory be-cause a 20-year goal and dream had come true. Hayward and the Eugenecrowd have been great to me. I love racing there.

RBR: What was the Olympic experience like?AB: The Olympics were an overwhelming experience. It was my first timeracing on that level. I guess you might as well start big. I enjoyed theOpening Ceremony. I’m glad we did the Opening Ceremony, because if Ihad walked into the stadium for my race without being there first itwould have been more intimidating. There were 90,000 people in the sta-dium. I wasn’t happy with how I raced in Beijing. I gave up at 3000 me-ters and didn’t race well. Berlin was my redemption race for Beijing. I’mnow better at mentally preparing for the big races.

RBR: So, what will we see you do this year? Are you going to do any-thing on the roads? Are you going to see where you can go in the 5000mor 10,000m?AB: This year I want to continue to get faster. I want to race as much aspossible in outdoor, especially in Europe. I want to go sub 15 in the 5K,sub 31 in the 10K and sub 4:10 in the 1500. I spent 6 years on the roadsbefore I moved to Beaverton. I’ve always liked road races but after a longtrack season it’s hard to keep going. This year, due to the injury, I amhoping I will be able to extend my year and do some fall road races.

Special thanks to Amy Begley for her time and honesty.Special thanks to Dan Lilot, for passing my questions on to Amy!

RunBlogRun Interviews

Amy Yoder Begley


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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.


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

ing

Netw

ork

LLC

Part

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


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

:


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

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOENeutral

S P R I N G 2 0 10


v | Running Network 2010 Spring Shoe Review

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

NEUTRAL | PERFORMANCE

STABILITY

NEUTRAL

NEUTRAL

NEUTRAL


vi | Running Network 2010 Spring Shoe Review

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

STABILITY

BEST SHOE

S P R I N G 2 0 10

Performance

PERFORMANCE

STABILITY

STABILITY

STABILITY

STABILITY


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30

To find a dealer

near you, call:

800-253-7463

or go to:

newbalance.com

When you’re in

the right shoe,

you love

RUNNING more.

Bernard Lagat began his 2010 season by winning his

record eighth Wanamaker Mile at the Millrose Games

and the next weekend setting the U.S. 5000 indoor

record at the Reebok Boston Indoor Games.

It’s hard to believe he’s 35. Born in Kenya, and a U.S.

citizen since 2004, you get the feeling that the man

with Olympic Silver and Bronze medals in the 1500,

as well as five medals at the World Outdoor Champi-

onships, including Gold in ’07 at 1500 and 5000, is

not done with major

achievements.

He’s been around long enough to serve as an inspira-

tion to younger American runners and get inspiration

from them. Dathan Ritzenhein’s U.S. 5000 record set

last summer is serving as motivation to Lagat.

Gradually, Lagat is shifting from the miler to the 5000

runner, logging many of his longer runs with Abdi Ab-

dirahman, a three-time U.S. Olympian at 10,000.

“I’m doing a lot of long tempo runs,” said Lagat, who

has been coached by James Li since his days at Wash-

ington State. “I run with Abdi all the time now. He

likes to take it hard 10 miles, 13, even 14.

“My coach now is preparing me for summer so that I

can do the 5K. I feel like my body is responding to

the distance.” But, he adds, “I don’t want to lose the

speed. I think everything is going to plan.”

to help him with speed work, Lagat has Boaz Lalong,

a new member of his training group. “I will benefit

because he’s an 800m runner,” Lagat said. “And I’ll

be benefitting from Abdi, and they’ll benefit from

training with me. It’s perfect training.”

With no Outdoor Worlds (there was an Indoor Worlds,

March 12–14, Doha, Qatar) or Olympics until 2012,

it’s a year to experiment. Lagat’s goal in the 5000 is

12:50, significantly faster than his PR of 12:59.22

and Ritzenhein’s U.S. mark of 12:56.27.

His 13:11.50 in Boston, which broke Galen Rupp’s

year-old U.S. mark by about 7 seconds, came in his

first indoor 5000. It looked easy enough that 12:50

this summer seems realistic.

Lagat has the complete package — impressive range,

closing speed for a charismatic style and a friendly,

gracious personality. Yet he remains underappreciated.

Another Reason to Celebrate

Lagat

• SPRING 2010 • atf.athlete.com

by Dick Patrick


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Documents

Athletes Only Spring 2010