Competitor April 2015 Issue

I T

A L L S T A R T S

H E R EThe Boston Marathon means everything to hometown hero Shalane FlanaganPage 26

I M P R O V E Y O U R R U N N I N G F O R M

PAGE 42

APRIL 2015

5 mental tipsfor runners

Page 47

Kara Goucher’s running gear

Page 20

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32 COMPETITOR | NOVEMBER 2014 COMPETITOR.COM 33

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DECEMBER 2014

RUNNING HAWAII’S NĀ PALI COASTP. 40

Nutrition secrets of Olympians

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6

C A P T U R E D

COSTA ROCKY

Joe Grant maneuvers over a rocky section

of trail on Day 6 of The Coastal Challenge,

a six-day, 144-mile stage race over jungle,

mountains and beach terrain in Costa Rica.

Grant suffered a badly sprained ankle on

Day 3 but still finished the early February

race that sent runners from Manuel

Antonio to Drake Bay. “It wasn’t so much

the terrain that made it hard, it was the heat

and humidity,” says Grant, who lives and

trains in Colorado. “It was like running in a

sauna for six days.” South Africa’s Iain Don

Wauchope won the 11th annual event in a

cumulative time of 22 hours, 29 minutes,

while Costa Rica’s Veronica Bravo edged

out Montana’s Nikki Kimball in the wom-

en’s division in 29:35. (For more about

the race, go to Thecoastalchallenge.com.)

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PHOTO: IAN CORLESS

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APRIL 2015C O N T E N T S

Gear 17 Toe to Toe

Saucony Fastwitch 7 vs. Scott Race Rocker 2.0

18 Shoe TalkA look at what’s actually inside a running shoe

20 Pro KitKara Goucher’s favorite gear

22 Collective5 new retro kicks, reimagined and rereleased

24 TechWahoo TICKR X, and other training accessories

Features26 It All Starts Here

For three-time Olympian and New Englander Shalane Flanagan, the Boston Marathon means everything.

32 The Faces of BostonAs the 2015 Boston Marathon approaches on April 20, we caught up with the people who will play a significant role in the 119th running of the iconic race.

42 Functional Form 4 fixes to improve your running stride

Training47 Coach Culpepper

5 mental tips for lasting success

48 Pre-HabUpper-back tennis ball massage

49 StrengthSingle-leg deadlifts

50 Form DrillA-skips

52 Workout of the MonthBasic fartlek

54 Training Plan10 weeks to a fast 10K

CommunityMarket WatchThe most anticipated shoes coming out this spring

InsightsNews, talk and buzzworthy items from the running industry

Run ItOur picks for a variety of upcoming races this spring

Back PageLast LapTrail runner Anton Krupicka on his love of mountains, UTMB crowds and Italian-style thin-crust pizza

BE LOW: Key figures

of this year’s Boston

Marathon on April 20.

Read about their stories

on page 32.

ON THE COVER:Shalane Flanagan

flashes her deep-rooted

Boston pride.

Photo: Scott Draper

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10

editor-in-chief Brian Metzlersenior editor Mario Fraioli

managing editor Adam Elderweb editor Ryan Wood

editorial assistant Emily Polachek

A R T

photo editor Scott Draper graphic designer Valerie Brugos contributing design / photography

redesign Wedge & Lever

senior contributing editors

Alan Culpepper, Meb Keflezighi, Jason Devaney, Allison Pattillo

contributing writers Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Matt Hart, Mackenzie Lobby Havey, Meghan Hicks, Lisa Jhung, Scott Jurek, Max King, Greg McMillan, Kenny Moore, Kelly O’Mara, Bryon Powell, Toni Reavis, Claire Trageser

E D I T O R I A L

a publication of

production manager Meghan McElravy

advertising production manager Gia Hawkins

product innovation manager Aaron Hersh

C I R C U L A T I O N & P R O D U C T I O N

director, web development

Scott Kirkowskidirector, SEO/analytics

Johnny Yeipdirector, creative services

Matthew McAlexander

web developers Grace Cupat, Joey Hernandezweb designers James Longhini, Thomas Phan, Justin Wilson system administrator Bruno Brevesenior video producer Steve Godwin

D I G I T A L S E R V I C E S

executive chairman Paul F. Walsh

chier financial officer Barrett Garrison

chief revenue officer Bill Pedigochief marketing officer

Keith Kendrickexecutive vice president, global

events division Josh Furlowsenior vice president, sales

John Smith

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493Digital Issue support: [email protected] Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

svp media sales Doug Kaplan • 312-421-1551, [email protected], media sales Ian Sinclair • 860-673-6830, [email protected], media sales Gordon Selkirk • 858-768-6767, [email protected], media sales Todd Wienke • 414-517-7457, [email protected], media Sales Alex Jarman • 858-768-6769, [email protected], media Sales Jeff McDowell • 858-768-6794, [email protected], media sales Tom Borda • 312-421-1125, [email protected], media sales Jenn Pohlad • 858-228-3761, [email protected], media sales Matt Steinberg • 303-525-6702, [email protected], media sales Dave Ragsdale • 561-838-9060, [email protected]

A D V E R T I S I N G

senior vice president Mark Buntz vice president Sean Clottu

director Jennifer Sugarmanmanagers Erin Ream, Carson McGrath

coordinators Liz Centeno-Vera, Christina McGregor

controller, media Gretchen Alt

svp, group publisher Kurt Hoy

PARTNERSHIP MARKETING FINANCE

official magazine

CR_mastheadv2.indd 10 3/13/15 2:17 PM

Proud Title Sponsor of:

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1 2

C O N T R I B U T O R S

WRITERS, DESIGNERS & PHOTOGRAPHERS

TONI REAVISOne of the most respected broadcast journalists in running, Toni Reavis pio-

neered coverage of running on radio and television with his seminal Runner’s

Digest radio show in Boston in 1977. Throughout the 1980s and ’90s he was a

columnist for the Boston Herald, co-host of ESPN’s “Running & Racing” show

and host of ESPN’s “Road Race of the Month” series. Reavis currently lives in San

Diego where he writes his infl uential Tonireavis.com blog. In 2009 Reavis was

inducted into the Running USA Hall of Champions. This month, he profi les top

American runner Shalane Flanagan as she gears up for the Boston Marathon.

SCOTT DRAPERFor this issue, Competitor’s photo editor traveled coast to coast to capture many

of this month’s images. He photographed Shalane Flanagan at Nike’s world

headquarters in Beaverton, Ore., and then battled the Boston winter while

shooting many of the people in our “Faces of Boston” feature. He also photo-

graphed a shoe cut in half on a band saw, several of our Training department

images and took the candid back page portrait of trail runner Anton Krupicka

in Boulder, Colo. When he’s not shooting photos of runners and gear, Scott

runs with the San Diego Track Club and loiters around North Park in San Diego.

WEDGE & LEVERFounded in 2012 by a group of art directors, Wedge & Lever is an independent design

studio based in San Diego. The group redesigned Competitor magazine starting

with this issue. The design studio’s clients include Popular Mechanics, Transworld

Surf and Transworld Snowboarding, Spy, Color magazine and others. Wedge &

Lever’s philosophy draws on the ability to communicate ideas, provide meaningful

responses and aesthetically unique outcomes. Its creative process addresses

literal and lateral thinking to breathe meaning, diversity and integrity into every

project.

ALAN CULPEPPERDuring his 25-year running career, Alan Culpepper ran a 3:55 mile and a 2:09

marathon, demonstrating rare and impressive versatility. A two-time U.S. Olympian

and Competitor’s resident training columnist, Culpepper recently published “Run

Like a Champion: An Olympian’s Approach For Every Runner” (VeloPress, 2015).

In this issue, we have excerpted a passage about key steps runners can take to

develop a psychology of success, a simple set of guidelines that can help set

the foundation for successful training. Culpepper works as vice president for

the Rock ‘n’ Roll Marathon Series and coaches a variety of runners.

Click here to read about Alan Culpepper’s new book “Run Like a Champion”

CR0415_F_CONTRIB.indd 12 3/17/15 10:56 AM

http://running.competitor.com/2015/03/news/alan-culpepper-publishes-run-like-champion_123923

CLIENTCREATIVE

DATEROUND

HokaInvitation03.04.151

BLEEDTRIMLIVE

GUTTER

8.5 x 118 x 10.57 x 9.5N/A

ATHLETESHOE

INSERTION DATE

Mike RuttBondi 4CompetitorApril 2015

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BONDI 4

THIS IS NOT A SHOE. THIS IS AN INVITATION. TO GO LONG. TO GO FOR THE MILE REPEATS. TO GO FOR THE RECOVERY DAYS. TO GO STRIDE IT OUT. TO GO IT ALONE. TO GO WITH THE FRIENDS WHO DEMAND AS MUCH OUT OF EACH MILE AS YOU DO. TO GO BECAUSE THERE ISN’T ANYBODY WHO CAN TAKE IT AWAY FROM YOU WHEN YOU’RE DONE. TO GO BECAUSE YOU CAN. DESIGNED LIGHT, STABLE AND WITH SUPERIOR CUSHIONING, THE BONDI 4 INVITES YOU TO GO FURTHER THAN YOU DID YESTERDAY. TO GET FASTER FOR TOMORROW. LET’S GO.

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1 4

C O M P E T I T O R . C O M

Matt FitzgeraldElite Endurance Coach & Sports Nutritionist

TarT Cherry

reCovery Gummies

I love snacks that are easy to pop mid-workout. I keep a half dozen individually-wrapped

tart cherry gummies with me on long runs and rides for an extra boost out on the road.

Find this and other TarT ChErry recipes at ChooseCherries.com

B O S T O NM A R A T H O N 2 0 1 5

For complete coverage of the April 20 Boston Marathon, from the pre-race hype to the post-race reports, Competitor’s got you

covered. Competitor.com/bostonmarathon

GEAR GUIDEFrom shoes to jackets to wearable tech, Competitor’s editorial staff put hundreds of products to the test for our 2015 Gear Guide.

Competitor.com/gearguide

Join the conversation

SHALANE’S MISSIONShalane Flanagan has had a remarkable career—but she still hasn’t achieved her ultimate goal. Find out what drives her at

Competitor.com/shalane

COMPETITOR ON DEMAND VIDEOSOur Competitor on Demand videos offer quick tips designed to broaden your training and keep you injury-free, from strength exer-cises to dynamic stretches. Learn more at

Competitor.com/ondemand

WHY I RUNWhy do you run? We asked several elites—includ-ing world champion Jenny Simpson—what keeps them running. See if their answers match yours.

Competitor.com/whyirun

CONNECT WITH US

facebook.com/competitor.

running

@runcompetitor

@runcompetitor

CR0415_F_WEB.indd 14 3/12/15 1:48 PM

WHEN YOUR BODY

SAYS STOPRED MEANS GO

See why science says Red Means Go at choosecherries.com.

Fuel your muscle recovery with the power of TART CHERRIES. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. So make tart cherries a part of your training regimen so you can get out there and get after it.

Untitled-4 1 3/12/15 3:33 PM

Adrenaline GTS 15

You make getting the daily run in blissfully silent. And with the Adrenaline GTS 15’s legendary combination of comfort and support, it’s an unbelievably smooth one, too. The ultimate go-to-shoe’s BioMoGo DNA midsole instantly adapts to your unique step to keep you running strong and fast, mile after quiet mile. Learn more at brooksrunning.com

ISO 12647-7 Digital Control Strip 2007100

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Insertion: APRIL15 Creative Director: Randall SchoonoverFile Name: Brooks_GTS15-WINGMAN-AP15_COMP

Art Director: Christopher Douglas

Client: Brooks Running Artist:Publication: Competitor Photographer: Trim: 8x10.5 Agency Contact : Jesssica Vredenburg 503-227-

5758Bleed: 8.5x11 Prepress: Bruce Harris Retouching Inc.Live: [email protected] Density: DM300 Ph: 971-645-3744

©2015 Brooks Sports, Inc.

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G E A R 1 7

T O E T O T O E

V S

SAUCONYFastwitch 7

SCOTTRace Rocker 2.0

$90, Saucony.comWeights: 7.1 oz. (men’s 9); 5.6 oz. (women’s 7)Offset: 4mm; 18mm (heel); 14mm (forefoot)

No matter what kind of gait you have, you might want or need a bit of extra support for races longer than 10 miles. As you fatigue, your running form breaks down, and that means most of us pronate more than usual—especially in the latter miles of a half or full marathon. The Fastwitch has a stabilizing post—a fi rmer wedge of foam on the medial side of the otherwise responsive midsole—aimed at pro-viding late-race support. This spring’s updated version features a lighter outsole rubber that provides better traction. Plus it has a lower heel-toe offset with a fi rmer demeanor and more proprioceptive feel for the ground.

$125, Scott-sports.comWeights: 7.1 oz. (men’s 9); 6.3 oz. (women’s 7)Offset: 11mm; 29mm (heel); 18mm (forefoot)

While all racing fl ats are lightweight, fl exible and agile, not all race-day shoes are created equal. If you’re a neu-tral runner who appreciates a shoe with a good amount of resilient foam to help propel you along a racecourse, the Race Rocker 2.0 is right up your alley. The AeroFoam midsole offers both soft cushioning and amazing energy return. But, as a neutral-oriented shoe, it offers little inherent support from the undercarriage or the mini-malist upper. It’s great for racing shorter distances and for strong, fi t runners going long, but not ideal for weak-er-legged runners or those who excessively overpronate. P

HO

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Click here for a listing of hundreds of new shoes in our

Shoe Directory.

CR0415_G_TOE.indd 17 3/17/15 11:02 AM

http://running.competitor.com/shoe-directory

1 8 G E A R

S H O E T A L K

S H O E T A L K

Have you ever thought about what’s actually inside your running shoes? We sliced a shoe in half to expose six key parts.

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Click here for more stories about running shoes.

ENGINEERED MESH UPPERNew, high-tech meshes offer greater durability and stretchiness, but they also provide more support and facilitate a snug, secure fit.

FLAT-SEAM INTERIORInstead of awkward seams that can irritate parts of the foot, most shoes are designed to have a smooth interior to allow running with or without socks.

BASIC FOAM LAYERThe primary midsole foam in most shoes is generally some form of ethylene-vinyl acetate (EVA) aimed at dampening impact.

SECONDARY FOAMNew materials create a softer experience, more energy return and the feel-ing of forward propulsion at the front part of a gait.

SOCKLINERThickly cushioned sock-liners enhance the step-in feel at the try-on moment in a store, and increase comfort on long runs.

HEEL-TOE OFFSETThis is simply a difference in height (in millimeters) between where the heel sits in the shoe and where the forefoot sits.

CR0415_G_SHOE.indd 18 3/17/15 11:06 AM

http://running.competitor.com/category/shoes-and-gear

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2 0 G E A R

P R O K I T

K A R A G O U C H E R

Two-time U.S. Olympian Kara Goucher owns a bronze medal from the 2007 world championships and a 2:24:52 marathon PR.

[1]

[2]

[3]

[4]

[5]

Click here for a video of Kara Goucher’s marathon tips.

[1] NUUN Active Hydration$4.25 (12 tablets), Nuun.com ”I drink Nuun when I work out. Lem-on lime, lemonade and grape are my favorite fl avors.”

[2] OISELLEFlyte Short Sleeve$42, Oiselle.com “Oiselle clothing is fun because it’s super functional and the styles are really feminine.”

[3] OISELLE Stride Short Mini$44, Oiselle.com “I helped create these! I like the original Stride Short, but I really like short-short ‘booty shorts’ even more.”

[4] ZENSAH Compression Leg Sleeves$40, Zensah.com “I wear compression sleeves and socks when I have a really heavy mileage load, if it’s a bit colder outside and for recovery.”

[5] SKECHERS PERFORMANCE GoRun Strada$130, Skechers.com “I wear these for everything except speed workouts. It’s a very support-ive and comfortable training shoe.”

SVELTE Organic Protein Shakes$3.25 (15.9 oz. bottle)Drinksvelte.com “I drink these after a really hard run—usually when I’m in the weight room before I can get home to have lunch.”

SOLEUS Dash Watch$55, Soleusrunning.com “I like the Dash because it’s so user-friendly. It stores multiple runs, the numbers are really big on it and it has a really small face that sits nicely on my wrist.”

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Click here to hear what motivates Shalane Flanagan to run.

CR0415_FT_SHALANEv3.indd 26 3/17/15 12:25 PM

http://running.competitor.com/2015/03/video/run-shalane-flanagan_124862

For three-time Olympian and New Englander Shalane Flanagan, the Boston Marathon means everything. By Toni Reavis

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LIKE many a Boston Marathon finisher, Shalane Flanagan was having a hard time taking the stairs after last year’s race.

Growing up nearby in Marblehead, Mass., Flanagan has always held the Boston Marathon in a special place in her heart, and that morning she had attacked the old course with a willful intensity. She gave it everything she had in going for the win, hop-ing to redeem through victory some of the terrible damage done to her beloved city by the terrorist bombings at the Boylston Street finish line in 2013. What she and others had no way of knowing was that her friend, Meb

Keflezighi, had been assigned that role by the marathon gods in the men’s race.

Though her gutsy but fading seventh- place finish produced the fastest American women’s time in the event’s history (2:22:02) and slashed three and a half minutes off of her previous PR, the savage pace she set from Hopkinton to Heartbreak Hill left her with shredded quads for the final downhill miles. So the walk downstairs from the House of Blues VIP room to the main stage for that night’s award ceremony was her second painful journey of the day.

Though she was disappointed, there was still some sass left in this 33-year-old from Boston’s north shore. As later-confirmed drug cheat Rita Jeptoo spoke to the audience about the blistering early pace set by “the American girl,” I could hear Flanagan pipe up from among the other top-10 finishers on stage.

“You’re welcome,” she called out tartly, a message to Jeptoo that Flanagan knew very well the significant role she played in the fastest Boston Marathon in history.

The plan had been set months in advance. Six times Flanagan had returned to Boston from the home she shares with

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The daughter of elite runners, Flanagan was serious about athletics in high school when many classmates pursued art.

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husband Steve Edwards and their pet cat, Shubie, in Portland, Ore., to train on the Boston course.

Flanagan has excelled at the highest level on the track and in cross country—earning bronze medals in the 10,000-meter run at the 2008 Olympics and at the 2011 World Cross Country Championships. She’s had some success in the marathon too, but win-ning Boston would be monumental to her.

“Every pushup that I did, every crunch I did, every little shakeout run, every stride … there was a purpose to everything that I did,” says Flanagan, an 18-time U.S. national champion.

Yet despite hitting the time she’d trained for, the effort wasn’t nearly enough as Jeptoo, the 2006 and 2013 Boston champion from Kenya, ripped a devas-tating 4:45 on the 24th mile down Beacon Street to destroy the field and shatter the course record in 2:18:57. We now know bet-ter how she did it—Jeptoo was popped for EPO five months later in an out-of-com-petition drug test in Kenya while training for the 2014 Chicago Marathon.

The news that Jeptoo had tested positive sent Flanagan on an emotional roller coaster. Twice she had raced Jeptoo from Hopkinton to Boston, and twice Jeptoo bested her.

Flanagan will be back to race Boston this year on April 20. But Jeptoo, who has been banned from the sport for two years, will not.

“Initially I was really angry because she had stolen a really important day last year,” Flanagan says. “And then, in a way, it fueled me, and I decided that since she’s not going to be in Boston this year, that opens up a window. Because this was a woman I had

no idea how to beat, and I felt so frustrated. I felt l ran two different styles against her—one slow and tactical with a fast finish [Boston 2013: Jeptoo first in 2:26:25; Flanagan fourth in 2:27:08] and the other really aggres-sive, trying to ditch her early [Boston 2014: Jeptoo first in 2:18:57; Flanagan seventh in 2:22:02]—and neither worked.

“I felt defeated,” Flanagan continues. “So this news was like this moment when somebody told me I had a real chance to win Boston. I decided that day to go run a little bit more, because I felt inspired and reinvigorated knowing we would be facing a really clean field this spring.”

“The leader through the first 10 miles of the Boston Marathon almost never wins,” Bill Rodgers, a four-time Boston Marathon champion, once said. While that wasn’t necessarily true when the women’s com-petition was notably thinner—for example, Joan Benoit was a breakaway winner in 1983 when she split the half in 1:08:40 on her way to a world-record 2:22:43—in the 21st century, Rodgers’ insight applies equally to both women and men. With Flanagan splitting the half last year in Boston in 1:09:20, then finishing in 2:22-flat—back in seventh place—one can understand Rodgers’ cautionary note.

“I had never run a marathon that way before,” Flanagan says about her tactics. “All of my previous four marathons had been very tactical. But last year I had the objective to see how fast I could run, because I knew that I’d have a number of very tactical races just ahead with the Olympic Trials and the Olympic Games. Now I’m hoping to blend tactics

and aggression, knowing I am a legitimate 2:21 marathoner and top 10 in the world, which gives me confidence. But I think I need to learn how to close and finish races better, and we are working on that.”

Flanagan has always been an aggres-sive racer. Perhaps some of that was genetic, as she comes from the union of two international-caliber runners: father Steve Flanagan and mother Cheryl Treworgy. Steve was a member of the Frank Shorter-led Colorado Track Club, rivals to Bill Rodgers and the Greater Boston Track Club. And Cheryl (née Bridges) was a five-time World Cross Country Championships team member for the U.S. and the one-time women’s marathon world-record holder.

“Innately, I’m always wanting to be aggressive,” Flanagan says, recalling her famous flameout her senior year in high school at the Foot Locker Cross Country regional qualifier in New York City’s Van Cortlandt Park in 1999, when she was the overwhelming favorite to win the national title. And in her sophomore year at the University of North Carolina, she darted out to a commanding lead in the 2001 NCAA Cross Country Championships at Furman University, only to fade to 22nd place.

“I tend to wear my heart on my sleeve when I race probably a little too much,” Flanagan admits. “But at the end of the day I felt like I’ve yielded some great results with that kind of racing style—not being an innocent bystander, rather feeling like I’m playing an active role. That kind of excites me as a person.”

She took the same approach to the Berlin Marathon six months after Boston. Her

“You’re welcome,” she called out tartly, a message to Jeptoo that Flanagan knew very well the significant role

she played in the fastest Boston Marathon in history.

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Click here to see Shalane Flanagan’s career highlights.


http://running.competitor.com/2014/04/photos/photos-shalane-flanagan-career-highlights_101168

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Flanagan was on a mission at the 2014 Boston Marathon, where she pushed the pace and led for the first 19 miles.

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goal was Deena Kastor’s 2006 American record of 2:19:36.

“The races I’m most proud of, even if I don’t win, are the ones I feel are like pieces of artwork, a performance for myself and my family,” she says. “Sometimes they yield moments of brilliance, and some-times it seems not so brilliant an idea to some people. But it depends on how you want to look at it.”

In Berlin she was again unconcerned with the competition and set out on pace. Among those watching from the lead vehicle was Brendan Reilly, a New England native and now president of Boulder Wave, a sports agency based in Boulder, Colo.

“I don’t think she ran recklessly in Berlin at all,” he says. “I think it showed where she was versus clean runners. She is nar-rowing the gap. I think she is on the path of Constantina Dita.”

Dita, an athlete from Romania whom Reilly represented, challenged top runners such as consistent world-beaters Paula Radcliffe and Catherine Ndereba as she was developing as a marathoner. Her experience and competitiveness culminated in a victory at the 2008 Olympic marathon.

“They knew they never had it easy with Dita in the race,” Reilly says. “In her first marathon, she blew up at 25K, but with each race she went longer and longer till finally in 2008 in the most important race, she went all the way. I see Shalane improving with each race as well.”

Though Flanagan got caught in Berlin by two Ethiopians and she came up short of Kastor’s U.S. record, her finishing time of 2:21:14 was yet another personal best, the second fastest ever by an American

and the ninth fastest time in the world last year (after discarding Jeptoo’s Boston time from the mix).

“It tells me I’m marinating and sautéing as an athlete,” Flanagan says. “I’m getting closer and closer the last two attempts. And the more times I put myself in position of sub-2:20, the more I believe I’ll be able to perform at that level. In Berlin I faded really late, so it’s all about finishing strong. That’s definitely been a weak spot of mine, so now we are working on it in training, and with my fueling strategy to see if that’s a variable. But it’s not for lack of willpower, that’s for sure.”

In December Flanagan was on the Boston course twice again, trying to stamp that legendary route into her bones. But Boston’s worst winter in memory kept her in Portland throughout January and February. Although she was born in Colorado and hasn’t lived in Massachusetts since the fall of 2000, Flanagan still self-identifies as a Boston kid and considers Marblehead her home. It’s that heartfelt sentiment that galvanizes her desire to win on Boylston Street.

“You can’t take it out of me,” she says. “I identify with the people, and I just feel a connection and sense of loyalty that I never felt with another group of people. I feel like if I ran into any kind of trouble I could call any of my high school buddies and they’d be there in two seconds. We can seem really cold, but New Englanders are some of the nicest, most endearing people I know. So, yeah, I’ll always identify with Boston and New England, because it’s very much who I am.”

Let’s just say Boston is eager to see its girl again on Patriots’ Day 2015, too.

“The races I’m most proud of, even if I don’t win, are the ones I feel are like pieces of artwork, a performance for

myself and my family.”

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Click here to read about “Shalane’s Mission”


http://running.competitor.com/shalanes-mission

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Click here for more Faces of Boston profi les

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http://Competitor.com/facesofboston2015

Dave McGillivrayDave McGillivray has been the Boston

Marathon race director since 1988, but

he’s also run the course 42 years in a

row—including the last 27 late at night

after the marathon has concluded.

However, last year might have been his

favorite one yet. “I’ve never seen the

crowds along the course as deep and

as boisterous—or as respectful—than I

did last year,” he says. “The script could

not have been written any better.” After

witnessing Meb Keflezighi’s historic

victory from the start in Hopkinton to

the finish line on Boylston Street while

on a police motorcycle, McGillivray

ran the course that night with a few

friends in about four hours. “I’m just

a caretaker of the Boston Marathon,”

says McGillivray, 60. “It was here long

before I was born and it will be here

long after I’m gone. My job is to take

care of it for a little while, which is an

honor and a privilege.” —Brian Metzler

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Bill RodgersBelieve it or not, Bill Rodgers’ fi rst

Boston Marathon resulted in a DNF.

As a 25-year-old marathon rookie

from Hartford, Conn., in 1973, he went

out too hard, drank too much water

and struggled from not knowing the

course, forcing him to drop out at the

21-mile mark. But two years later—40

years ago this spring—Rodgers went

on to win the race in a new American

record of 2:09:55. “That race allowed

me to expand my horizons,” the

67-year-old Boston transplant says.

“The world started shifting gears

thanks to that race. I got invited to

other marathons around the world

and landed a shoe sponsorship deal.”

From 1975 to 1980, Rodgers was the

world’s most dominant marathoner,

with three more Boston wins and

four straight New York City Marathon

victories. Rodgers credits his suc-

cess to training with Greater Boston

Track Club teammates, including Bob

Hodge, Greg Meyer and a teenager at

the time named Alberto Salazar. But

training on the course was also key. “I

felt that I had an edge thanks to being

in Boston. It defi nitely helped me to

live right there.” It also helped him earn

the endearing nickname “Boston Billy.”

—Duncan Larkin

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A few years after moving to Boston from his

native Trinidad, Chris Battoo found himself

on Boylston Street watching runners fi nish

the 2010 Boston Marathon. “Seeing people

fi nish was unbelievable,” says the 27-year-old

graduate student. “When I saw that, I knew I

needed to run it myself.” After dropping out

of the race amid extreme heat in 2011, he

trained harder and earned his fi rst fi nish in

3:41 in 2013, not long before the terrorist

bombings disrupted the day. “I was right

there, so I saw everything,” he recalls. “It was

horrible seeing all of that, and reliving the

memory is still very tough. But it also inspires

me to keep on running.” Battoo ran Boston

in 3:01 last year and lowered his PR to 2:45

at the Bay State Marathon in October. It was

hard to train through the harsh Boston winter,

not only because of the weather. His father

was planning to come see him run in this

year’s Boston Marathon and had already pur-

chased his airline ticket, but he passed away

in December. “Running means everything

to me now,” says Battoo, who’s aiming to run

sub-2:40 this year. “It’s a desire, a passion,

something I can’t live without. It gives me

strength and hope.” —B.M.

Chris Battoo

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CR0415_FT_FOB_V3.indd 35 3/13/15 1:21 PM

Desiree LindenAt the 2011 Boston Marathon,

Desiree Linden had everybody

on the edge of their seats as she

charged to the finish line on Boylston

Street. Although the Hansons-Brooks

athlete came up just short of the

win—losing to Kenyan Caroline Kilel

by a mere 2 seconds—that exciting

moment fostered a sense of opti-

mism that the next American female

victory isn’t far away. “If you can win

in Boston, that pretty much makes

you a legend as an American, so

it’d be nice to have that one on my

résumé,” Linden says. “Getting so

close to winning in 2011 and hav-

ing that taste of what it might be like

to break the tape there keeps me

coming back to see if I can improve

on that finish.” Linden is returning

this year after placing ninth last

year in 2:23:54, a time that would

have put her on the podium most

years. “It really is the marathon,”

the 31-year-old says. “The history

of the race, the competition, the

course, the fans—all of that is really

appealing, especially for someone

who considers herself a marathoner.

If you can have success there, it

definitely keeps you coming back.”

—Mario Fraioli

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CR0415_FT_FOB_V3.indd 36 3/13/15 1:21 PM

Meb KeflezighiAlmost 12 months later, it still seems

a bit implausible, doesn’t it? On the

verge of turning 39, Meb Kefl ezighi ran

a race for the ages in 2014, a year after

terrorist bombs disrupted Marathon

Monday. Not only did Keflezighi

become the fi rst American man to

win since Greg Meyer in 1983, he

also solidifi ed his stature as one of the

greatest marathon runners of all time.

He became the fi rst runner in history

to have won the Boston and New York

City Marathons, and to have earned

an Olympic medal (silver, from the

2004 Games). At Boston, he ran with

the names of the four people killed in

2013 inscribed on his race bib. When

he crossed the fi nish line in a new PR

of 2:08:37, Kefl ezighi looked up to the

sky, kissed the ground three times and

took a bow before putting his hands

over his face and breaking into tears.

“For a year, my goal was to come back

and win for the people of Boston and

for the people of this country,” he says.

Can he win again this year on the verge

of 40? He’s not ageless, but don’t bet

against him. —B.M.

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CR0415_FT_FOB_V3.indd 37 3/13/15 1:22 PM

Ben BeachJust being able to qualify for the Boston

Marathon and finish the race once is a grand

achievement. But doing it 47 years in a row?

That’s downright amazing, not to mention

an all-time record. Yet Ben Beach, a 65-year-

old runner from Bethesda, Md., will be in

Hopkinton on April 20, ready to run his 48th

consecutive Boston Marathon. Beach, who

works as an editor for the State Department

in Washington, D.C., is a testament to

perseverance. He suffers from dystonia,

a neurological movement disorder that

causes the muscles of his left hamstring to

contract involuntarily. He clocked a 3:23 in

his first Boston Marathon back in 1968 and

has a 2:27 best on the course. Nowadays,

Beach runs Boston much slower—5:26 last

year—but he keeps lacing up his shoes to

maintain the streak. “My times now are ter-

rible, but I do what I can,” says Beach, who

has been running less and cross-training

more. “I’m going to keep running it until I

can’t do it anymore.” —D.L.

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Rebekah Gregory DiMartinoIt’s been a rough and rocky road

for many of the victims of the 2013

Boston Marathon bombings, including

Rebekah DiMartino. The 27-year-old

resident of Richmond, Texas, was with

her son, Noah, and then-boyfriend

Pete DiMartino at the finish line of

the marathon when the first bomb

exploded. They were all hurt from the

blasts, but DiMartino’s injuries were

the most severe. After 17 surgeries

during the 18 months that followed,

surgeons removed the lower part of

her left leg last November. But that

hasn’t dampened the 27-year-old’s

vivacious spirit. Shortly after being

fitted for a prosthetic leg on Jan. 7,

she announced she was training to run

in this year’s Boston Marathon, while

also admitting she’s never really been

a runner. “The fact that I was given a

second chance at life that day is some-

thing that I will never again take for

granted,” says DiMartino, who refers

to her prosthetic as “Felicia.” —B.M.

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Thomas GrilkAs executive director of the Boston Athletic

Association, Thomas Grilk has played a

significant role in the Boston Marathon

for years. But because he has also been

one of the primary finish-line announcers

since 1979, his race-day duties have been

relegated to Boylston Street. Last year, he

ceded that role and ventured out to the

starting line in Hopkinton for the first time

since he ran his Boston PR of 2:54 in 1978.

He was still able to get back to the finish

line in time to see Meb Keflezighi cross it

in historic fashion. “It was amazing to be

out there and feel the energy of the day,

from the runners, the workers, the volun-

teers and the fans,” says Grilk, 67, whose

marathon PR is 2:49. “They came out to

express that everything was going to turn

out right. It was yet another expression of

the fact that everybody who lives around

here, who competes in it, who watches it,

owns the Boston Marathon.” —B.M.

F o r t y

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ore speed. Better efficiency. Fewer injuries. These are the three big-gest reasons why runners should try to improve

their running form. But how do you know which changes are right for you?

Fundamentally, a runner’s stride is a complex mix of two different energy sources: metabolic energy produced by the muscles; and elastic energy pro-duced by tendons and other connective tissue that stretch and recoil like a series of springs to propel you forward. A runner’s fitness level will limit the amount of energy the muscles can pro-duce, while the functional strength of the soft tissue will dictate the most effi-cient way for a person to run.

“The more you utilize that elas-tic energy, the better you become at

hitting the ground and absorbing those impact forces,” explains elite-level coach Steve Magness, author of “The Science of Running” and head cross country coach at the University of Houston. “The problem for novice runners is that their tendon strength tends to be very low, so they’re not really storing or uti-lizing much of that elastic energy. They can make huge gains by doing things like plyometrics and practicing sprints.”

Good running form, then, is more a byproduct of continually improv-ing your fitness level and functional strength than it is a conscious effort to employ a certain footstrike or adopt a one-size-fits-all style of running, such as Chi or Pose running techniques.

“New runners need to spend the first two to three months of a new training program allowing the soft tissue to stiffen,” says exercise physiologist and elite coach Greg McMillan. “It’s an

important adaptation. Even just a small improvement can lead to huge gains.”

Translation: You can improve your form without consciously trying to improve your form.

In addition to focusing on functional strength and doing the right type of work-outs to improve fitness, recreational and sub-elite runners can make huge gains in efficiency and reduce the likelihood of injury by regularly doing basic form main-tenance drills that encourage a shorter stride and increased cadence. At the elite level, these improvements are marginal at best, given an already high level of fit-ness and strength attained from years of training. “If you consistently do the right training, good form tends to take care of itself,” Magness says.

We’ve outlined a series of universal form fixes all runners can work on to run faster and more efficiently with less likelihood of injury.

M

42 BY MARIO FRAIOLI ILLUSTRATIONS: SHAWN O’KEEFE

CR0415_FT_RUN_FORMv2.indd 42 3/13/15 10:27 AM

Why do you do it? Taking a top-down approach to running form and aligning the head, shoulders, torso, hips and legs promotes balance and allows your foot to land under your center of gravity—regardless of what part of your foot strikes the ground first. “Telling someone to run tall is like telling them to sit up straight,” McMillan says. “It stacks the posture properly and gives your mechanics the best opportunity to work correctly.”

How do you do it? Simply giving yourself the cue to “run tall” while you’re running can help straighten out 90 to 95 percent of ineffi-ciencies, McMillan says. However, incorporating drills such as straight-leg running after easy runs will encourage you to stay upright while getting more leg extension from behind and landing squarely underneath your body.

Straight-Leg Running: Keeping your legs straight and your ankles dorsiflexed, pointing upward, run forward landing on your mid-foot, but do not let your feet lift too high off the ground. Maintain a straight torso, and focus on executing a quick turnover and landing directly underneath your center of gravity. Perform two 50-meter reps as part of your warm-up routine before setting out for a run, progressing to four as you build coordination.

FORM FIX 1: Run Tall

STRAIGHT LEG

FUNCTIONAL FORM 4 FIXES TO IMPROVE YOUR

RUNNING MECHANICS


Why do you do it? Making a conscious effort to shorten your stride and employ a quicker turnover encourages you to land lighter. This reduces the impact forces on your legs, regardless of how your feet strike the ground, and lessens the likelihood of injury.

How do you do it? Butt kicks and high knees are two effective drills that encourage a shorter stride and quicker cadence.

Butt Kicks: Using short strides—almost as if you were running in place—lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride. Alternate legs rapidly, focusing on executing a quick turnover. Perform two 15-meter reps, progressing to 30-meter reps as your coordina-tion improves.

High Knees: Running in place, lift your knees to waist level while landing lightly on your forefoot directly underneath you. Stay tall and don’t lean too far backward or forward. Perform one 15-second set, progressing to two to three sets with 15 seconds of rest in between as coordina-tion improves.

FORM FIX 2: Shorten Your Stride, Increase Your Cadence

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BUTT KICKS


FORM FIX 4: Start Doing PlyometricsWhy do you do it? Do explosive jumping drills two to three times a week while you’re building up mileage to stiffen tendons and develop your body’s ability to make better use of energy return. It will help you run faster and prevent your form from breaking down. “Plyos teach you how to efficiently navigate the ground without thinking about it,” Magness says. “That translates to more speed and improved mechanics.”

How do you do it? Keep it simple. Jump rope for 5 to 10 minutes three times a week as part of your warm-up before running. Alternate between two-legged hops, one-legged hops and alternating feet. Keep your feet directly underneath your hips and focus on coming off the ground with quick feet (pretend you’re standing on hot coals), whether you’re landing on the balls of your feet or your heels.

FORM FIX 3: Practice SprintingWhy do you do it? Sprinting short dis-tances helps strengthen tendons and connective tissue while improving your basic speed and power. “It’s a misnomer that efficient equals fast,” Magness says. “Even the best runners will give up a small amount of efficiency to be powerful and cover ground quickly.”

How do you do it? One to two times a week after an easy run, practice sprinting for 10 to 15 seconds at close to top speed. Repeat this sequence 8 to 10 times, with one to two minutes of recovery between reps. Performing short sprints on a moderately steep hill (6 to 8 percent grade) will help recruit more muscle fibers and accelerate gains in tendon strength and explosiveness. Remember to run tall and stay relaxed while running fast.

PLYOMETRICS

SPRINTING

Click here to read about how your foot should hit the ground while running.

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T R A I N I N G 4 7

C O A C H C U L P E P P E R

5 M E N TA L T I P S F O R L A S T I N G S U C C E S S

[1] RECOGNIZE YOUR INCENTIVE

It’s important to honestly explore and embrace your primary incentive for running. It’s that singular motivating factor that you’ll fall back on when the training gets hard, when you get into a training rut or when the weather is bad and you don’t feel like heading out for a run. Why do you run? Is it out of joy? Faith? Freedom? Only with a clear understanding of your primary incentive will you reach your ultimate potential.

[2] KNOW WHAT YOUWANT TO ACHIEVE

Have a clear under-standing of what you want to achieve as a runner—a specifi c end goal that is important to you. Breaking 3 hours in the marathon or qualifying for Boston are clear, focused goals. Vague thoughts such as “I just want to fi nish well” or “I want to get fi t” or “I want to run fast” are not. Those might be true, but they’re not ultimate goals. A laser-sharp focus is necessary for achieving optimal results.

[3] COMMIT TOYOUR GOALS

Commit to doing everything in your power to achieve your goals. That might sound extreme or even obsessive, but if you want to achieve some-thing signifi cant, you need a clear, unwav-ering commitment from the onset. That includes developing or following a training plan, going out of your way to make time to run and doing the extra stuff (strength work, cross-training, nutrition, etc.) to make it all happen.

[4] TRACK YOURPROGRESS

Habitually recording your workouts in a training log is import-ant. An online log is better than nothing, but I believe something important takes place in the physical act of writing information by hand. People keep diaries and journals for refl ection, and a training log is similar in many aspects. By refl ecting on your training, you stay engaged and focused on not only your end goals but also the pro-cess of getting there.

[5] KEEP IT FRESH

To prohibit rough patches in training from becoming bigger problems, foster and maintain a strong and positive mental approach. Training well takes not just physical exertion but mental exertion as well. But that’s OK; you need pressures and challenges to become mentally stronger, a tool in your toolbox that will serve you well on race day. However, training should not leave you mentally fl at come race day.

This article was excerpted with permission from “Run Like a Champion: An Olympian’s Approach For Every Runner” (VeloPress, 2015)

Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. He coaches a wide range of runners through Culpeppercoaching.com.

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4 8 T R A I N I N G

P R E H A B

“Using a tennis ball or lacrosse ball to self-mobilize your upper back can improve thoracic, scapular and shoulder mobility,” says Jason Hantavis, MSPT, CSCS, OCS.

“A looser thoracic spine and looser muscles will improve mobility and posture.”

STEP 1: Lean against a wall, placing alacrosse, tennis or massage ball between your back and the surface of the wall. Make sure the ball is not on your spine.

STEP 2: Move up and down, letting the pressure of the ball go over your muscles and the surrounding soft tissue.

STEP 3: For an added benefit, pullyour ball-side arm across your chest and support it with your other hand, letting the arm relax. This opens up the muscles and allows for a deeper massage.

STEP 4: Move the ball to the other side of your back after a couple of minutes. “Don’t go too fast,” Hantavis says. One-and-a-half to two minutes on each side will suffice.

U P P E R B A C K T E N N I S B A L L M A S S A G E

No need to spend loads of money on a professional massage. Working your back with a lacrosse, tennis or massage ball can do the trick.

BY JASON DEVANEY

Click here for a video about preventing overuse injuries.

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T R A I N I N G 4 9

S T R E N G T H

S I N G L E - L E G D E A D L I F T S

This exercise will engage, activate, stabilize and strengthen the muscles behind you, from your foot all the way up to your upper back and forearms.

BY DUNCAN LARKIN

“This activation will realign your body and create more stability,” says noted musculo-skeletal therapist Phil Wharton, co-author of “The Whartons’ Strength Book: Lower Body.” Plus, you will generate more power, allowing

you to kick into that extra gear, he says.At the start, you contract the trapezius

and quadriceps muscles. On the way back up, you contract the trunk, glutes, hamstrings, ankles, calves and quadriceps. Wharton

cautions that this exercise can place con-siderable stress loads on the sacral, lumbar and cervical spine. It can also irritate the hamstring, so don’t push it or do anything that feels unnatural.

STEP 1 Stand on one leg. If you’ve never done these before, don’t hold any weights. Bal-ance and form are key. You can add resistance as the exercise becomes easier.

STEP 2 Following Olympian Nick Symmonds’ lead (above), swivel your non-exercising leg to 90 degrees. Keep your trunk straight and shoulders slightly behind you.

STEP 3 Inhale and look straight ahead. Imagine you are hinged at your pelvis as you slowly cantilever your trunk toward the fl oor while keeping your arms, back and rear leg straight.

STEP 4Exhale as you slowly return to the starting position. Concentrate on maintaining the same form on the way back up.

REPEAT Beginners should attempt two sets of 10 to 12 reps per leg the fi rst time they are trying it as a good benchmark.

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Click here to see an online Injury Locator

& Treatment Tool

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For more, go to Competitor.com/drills

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Click here to read how to treat plantar fasciitis

A - S K I P S

The running drills in this ongoing series can help make you a better runner by improving on your running form, functional strength and efficiency.

BY MARIO FRAIOLI

WHATA-Skips is a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient foot-strike. Many elite athletes do A-skips as part of their warm-up routine before a race or speed workout to get the key mus-cles firing for faster running.

HOWSkip forward, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. Continue moving forward in this manner—alternating legs—and strik-ing the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg. Note: When doing this drill for the first time, walk through it to get the motion down and gradually progress to skipping.

WHEN Perform two 30-meter reps, pro-gressing to 50-meter reps once you build strength and coordi-nation. Do this drill two to three times a week after an easy run or before a speed workout or race.

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T R A I N I N G

W O R K O U T O F T H E M O N T H

WHAT: Fartlek—Swedish for “speed play”—refers to

a series of faster-paced pickups during a run with a recovery interval in between. The length and speed of the pickups and recovery intervals can be dictated by the kind of training you need or how you feel that day. Fartleks can be done on roads, trails, track or treadmill. (It’s a great way to get out of a training rut too.)

WHY: Shorter, faster pickupsunder a minute in duration will help you to improve your speed while longer intervals—up to 5 minutes long—are a good way to practice running your race pace. A mix of short, fast running and longer, steady segments will work your anaerobic system and increase your aerobic capacity, thus improving your ability to cover ground more efficiently.

HOW: Following an easy warm-up jog of 10 to 15 minutes, alternate running 30 seconds at 90 to 95 percent effort with 30 seconds of easy jogging. Repeat this sequence 5 times. Then alternate running 3 minutes at your 5K race pace with 2 minutes of easy jogging. Repeat this sequence three times. Finish the workout with 10 to 15 minutes of easy jogging to cool down.

Click here to see Workout of the Week selections.

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B A S I C F A R T L E K

BY MARIO FRAIOLI

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5 4 T R A I N I N G

T R A I N I N G P L A N

1 0 W E E K S TO A FA S T E R 1 0 K

If you have finished a few 10Ks and want to race your next one faster, this intermediate to advanced training plan is aimed at helping you get stronger and faster over a 10-week period. Now’s the perfect time to start fine-tuning

your fitness for your spring and summer races.

BY MARIO FRAIOLI

W E E K S U N DAY M O N DAY T U E S DAY WEDNESDAY T H U R S DAY F R I DAY S AT U R DAY TOTA L

M I L E AG E

01 4 MILES EASY

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TRAINING

HILL REPEATS: 5 MILES

8 X 20-SECOND HILL REPEATS AT HARD EFFORT WITH 60 SECONDS

RECOVERY BETWEEN REPEATS

5 MILES EASY

5 MILES EASY

REST 6 MILES EASY 25

02 4 MILES EASY

REST OR CROSS-

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BASIC FARTLEK: 6 MILES (SEE PAGE 52)

5 MILES EASY

5 MILES EASY

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TEMPO RUN: 2-MILE WARM-UP, 2 MILES AT 10K RACE PACE,

2-MILE COOL-DOWN

5 MILES EASY

6 MILES EASY


04 4 MILES EASY

REST OR CROSS-

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FARTLEK: 7 MILES W/3 X 4:00 @ 5K EFFORT W/2:00 RECOVERY

BETWEEN REPS

5 MILES EASY

5 MILES EASY

REST

9 MILES EASY W/LAST 4 MILES AT

STEADY PACE

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05 5 MILES EASY

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HILL REPEATS: 7 MILES 10 X 30-SECOND HILL REPEATS AT

HARD EFFORT WITH 60 SECONDS RECOVERY BETWEEN REPEATS

5 MILES EASY

6 MILES EASY

REST10 MILES

EASY33

06 5 MILES EASY

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INTERVALS: 7 MILES

3 X 1 MILE @ 5K PACE W/3:00 RECOVERY BETWEEN REPEATS

5 MILES EASY

6 MILES EASY

REST

10 MILES W/LAST 4 MILES

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07 5 MILES EASY

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INTERVALS: 8 MILES

2-MILE WARM-UP, 8 X 800M @ 10K RACE PACE W/2:00 RECOVERY BETWEEN INTERVALS, 2-MILE

COOL-DOWN

5 MILES EASY

6 MILES EASY

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6 MILES EASY

6 MILES EASY

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TEMPO RUN: 7 MILES

2-MILE WARM-UP, 3 MILES @ 10K RACE PACE, 2-MILE COOL-DOWN

6 MILES EASY

5 MILES EASY

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10 5 MILES EASY

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INTERVALS: 7 MILES

2-MILE WARM-UP, 4 X 800M @ 5K RACE PACE W/SLOW 400M JOG

RECOVERY BETWEEN REPS, 2-MILE COOL-DOWN

6 MILES EASY

5 MILES EASY


RACE DAY!

Click here for more Training Plans

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Both Feed Zone cookbooks are now available from SkratchLabs.com and in bookstores, bike and running shops, and online. Try sample recipes at feedzonecookbook.com.

ALSO AVAILABLE: 150 EVERYDAY RECIPES

REAL FOOD, NOW PORTABLE

Pro athletes are leaving gels, bars, and blocks at home because they’ve discovered that real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

In their new cookbook, Chef Biju and Dr. Lim debut 75 favorite portable snacks. Each is simple, delicious, easy to make—and ready to go on your next ride or run. Try out all-new rice cakes, two-bite pies, waffles, paninis, and more. Wherever you go, these real foods will nourish your best performance.

GET MOVING WITH FEED ZONE PORTABLES.

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Off-road running can bust you out of a running rut, invigorate your passion for going

long, and make you a stronger all-around runner. Get a head start with Trailhead, a fun, illustrated guide that

dishes the dirt on all things trail running.

THE BEST THING SINCE ROADSTHE BEST THING SINCE ROADS

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C O M M U N I T Y

M A R K E T W A T C H

5 7

W H I C H N E W S H O E R E L E A S E S A R E YO U M O S T E XC I T E D F O R T H I S S P R I N G ?

KRIS HARTNER, OWNER, NAPERVILLE RUNNING CO.Naperville, Ill.

“I’m looking forward to the adidas Ultra Boost because it takes a successful platform and takes it to another level. The Ultra Boost has more ‘boost’ than ever before, is incredibly comfortable and fits really well.”

MATT LUCAS, OWNER, LUKE’S LOCKER Dallas

“We are thrilled any time a prom-ising new style hits the market. Well designed and innovative new products that are not distributed everywhere are what keep a spe-ciality retailer special. With that said, we’re super excited for the Brooks Launch 2 and Brooks Ravenna 6.”

HENRY GUZMAN, OWNER, FLATIRONS RUNNINGBoulder, Colo.

“Two shoes come to mind: The reemergence of the ASICS GT-3000 3, and the Hoka Challenger ATR. The ASICS shoe is great because it offers forefoot or late-stage pronation and stability. The Challenger is a stable lightweight trail shoe that follows in much of the Hoka tradition.”

JOANNA RUSSO, STORE MANAGER, PACERS RUNNINGArlington, Va.

“If you’re like me and the winter blues have got you itching for a light, responsive and fast shoe this spring, the New Balance Fresh Foam Zante is all you need. As soon as I put it on, I knew exactly how Cinderella felt in her glass slipper.”

HAL KOERNER, OWNER, ROGUE VALLEY RUNNERSAshland, Ore.

“Our store is pretty excited to sell the new Hoka Challenger ATR. Take into account we have a full-time sponsored Hoka track athlete and a couple other converts on staff, so they are keen on the product and anticipation is high.”

LANCE MUZSLAY, OWNER, SOLE SPORTSTempe, Ariz.

“The shoe we’re most excited about is the Nike Air Zoom Vomero 10 because it’s getting a big upgrade on the upper. The upper will be sim-ilar to the Nike Zoom Structure 18, and that’s been a huge success.”

STEVE DEMOSS, OWNER, BIG PEACH RUNNING CO.Atlanta

“The three shoes that are likely to generate the most excitement this year are the Saucony Zealot ISO, the New Balance Fresh Foam Zante and the adidas Ultra Boost—especially the Ultra Boost because of the unique feel both underneath and around the foot.”

DAVID “BOOTS” BOUTILLIER, OWNER, FLEET FEET ROCHESTERRochester, N.Y.

“With a full Boost midsole and Prime Knit upper, the adidas Ultra Boost takes the premium neutral shoe to a new level of comfort and performance.”

Click here to read about the 50 Best Running Shops in America.

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5 8

I N S I G H T S

C O M M U N I T Y

B U Z Z W O R T H Y R U N N I N G N E W S

You heard it here first!

American track star, two-time Olympian and beer-miler Nick Symmonds will be competing on the seventh season of NBC’s “American Ninja Warrior.” The episode won’t air until a much later date, but Symmonds kicked off his spring track training in March with an attempt on the grueling obstacle course in Los Angeles.

Oiselle plans to open its first physical retail store this summer in Seattle. The women’s athletic apparel company provided a sneak preview of the space on its Instagram account (@Oiselle) in February, and have yet to announce an exact date for opening.

The first feature film about the Boston Marathon, titled “Boston,” produced by La Roma Films and directed by Jon Dunham (director of “Spirit of the Marathon”), will hit theaters next year. In January, it was announced that Olympic bronze medalist and American record holder Deena Kastor will be the executive producer of the film.

Salomon-sponsored trail runner Max King is working with a Bend, Ore., startup called Kid Runner, which is launching a new tow-behind child running trailer on Kickstarter in April. King ran a 33:20 10K while pulling his 2-year-old daughter in one of the prototypes last fall.

Backed by an array of runners on treadmills, world-record holder Usain Bolt helped Puma take over New York City’s Times Square in February to launch its new Ignite running shoe. Puma says the Ignite, which features high-energy ForEverFoam, is its most responsive shoe yet.

“Orange is the New Black” star Uzo Aduba plans to run the Boston Marathon on April 20. The 34-year-old actress (who plays Suzanne “Crazy Eyes” Warren on the Emmy-winning Netflix production) is running to raise money for the Dana-Farber Cancer Institute.

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JULY 18-19, 2015½ MARATHON | 10K | SATURDAY 5K½ MARATHON | 10K | SATURDAY 5K

RunRocknRoll.com

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Using Online Code RNRCHI04

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Our free e-newsletter, The Run Down, delivers the latest on everything running straight to your inbox!

Less Searching, More Running.

Sign up at Competitor.com/newslettersÒ

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R U N I T

6 3C O M M U N I T Y

W H E R E A N D W H E N TO R A C E

From courses laden with cherry blossoms to marathons through majestic redwood forests, our editors have curated a bucket list of late-spring and early-summer races

throughout the continent. Be sure to mark these dates on your calendar!

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For a complete race calendar, go to Competitor.com/calendar

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AVENUE OF THE GIANTS MARATHONMay 3; Humboldt, Calif. Theave.org

One of the most scenic courses in the country, this race runs through Humboldt Redwoods State Park. Runners will find themselves surrounded by ancient, 300-foot-tall redwood trees as they make the 26.2- or 13.1-mile journey entirely on paved roads in this out-and-back course. Not only are the sights awe-inspiring, the old-growth trees also provide cooling coverage when the day heats up.

EUGENE MARATHONMay 10; Eugene, Ore. Eugenemarathon.com

What better way to explore this mecca of dis-tance running than by running a marathon in its honor? The mostly flat course (except for the hill at mile 8) runs along the Willamette River and finishes on the historic Hayward Field track, where University of Oregon coach and Nike co-founder Bill Bowerman once trained legendary track star Steve Prefontaine. Due to its flatness, more than 20 percent of 2014 finishers qualified for the Boston Marathon, making it a perfect PR goal race.

OGDEN MARATHONMay 16; Ogden, UtahGetoutandlive.org

At an elevation of 5,400 feet with sweeping views of the Ogden Canyon and roaring Ogden River below, this road race has a distinct Western atmo-sphere to it. Although the high altitude may prove difficult, the unique landscape makes it a must-do destination race with options to participate in a half marathon or 5K instead of the full 26.2.


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VERMONT CITY MARATHON AND RELAYMay 24; Burlington, Vt. Vermontcitymarathon.org

First-time marathoners will feel at ease during this race. The clover-shaped course is specta-tor-friendly, providing plenty of access points for friends and family to root them on. Whether it’s your first or 100th marathon though, the views of Lake Champlain framed in by the Adirondack Mountains are motivation enough to cross the finish line. Plus, every race participant is rewarded free Ben & Jerry’s ice cream!

ROCK ‘N’ ROLL SAN DIEGO MARATHON AND 1/2 MARATHONMay 31; San DiegoRunrocknroll.competitor.com

Temperate weather, ocean views and palm trees are trademarks of this Rock ‘n’ Roll event. Participants run through the surrounding neigh-borhoods of downtown San Diego to the sounds of rock bands with an epic finish and after-party at Petco Park. A new Saturday 5K debuts this year in Balboa Park adjacent to the San Diego Zoo.

GRANDMA’S MARATHONJune 20; Duluth, Minn. Grandmasmarathon.com

It may be called the Grandma’s Marathon, but that doesn’t mean you’ll be running it at a granny’s pace. A relatively flat, point-to-point course, this race is run along the north shore of Lake Superior on historic Highway 61. Expect lakeside views and gently rolling hills for much of the journey.


R U N I T


CHERRY BLOSSOM 10-MILE RUNApril 12; Washington Cherryblossom.org

Celebrate spring in the nation’s capital by running among the cherry blossoms along the National Mall. It’s also the fastest D.C. tour you’ll experience as you run past historic landmarks such as the Jefferson Memorial, Arlington National Cemetery, Lincoln Memorial and the Washington Monument.

LILAC BLOOMSDAY RUNMay 3; Spokane, Wash.Bloomsdayrun.org

A well-established road race in Washington, this 12K has been a staple event in the Spokane com-munity since 1977. The course starts in downtown Spokane and garners more than 40,000 partici-pants every year. If you’re in the area, this is a race you won’t want to miss.

BAY TO BREAKERSMay 17; San FranciscoZapposbaytobreakers.com

Running this massive 12K is like participating in the world’s longest block party from the San Francisco Bay to where the breakers crash on Ocean Beach. More than 70,000 costumed runners participate every year—including non-registered spectators who join in on the fun last-minute. Be prepared to witness some nudity as well—it gets wild!

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SEPTEMBER 20, 2015MARATHON | ½ MARATHON | 10K | 5K | 1KMARATHON | ½ MARATHON | 10K | 5K | 1K

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R U N I T


Bolder Boulder 10K

BOLDER BOULDER 10KMay 25; Boulder, Colo.Bolderboulder.com

Memorial Day weekend in Boulder wouldn’t be complete without America’s premier 10K road race. The race culminates at the University of Colorado’s Folsom Stadium where runners cross the finish line to a cheering stadium of spectators and a very patriotic party.

SHELTER ISLAND 10KJune 20; Shelter Island, N.Y.Shelterislandrun.com

A fast and scenic run along the eastern flanks of Long Island, this race has been known to host some of the speediest runners in the world. In the past, former Olympian Joan Benoit Samuelson and Boston Marathon champion Meb Keflezighi have both participated in this USATF-certified road race.

PEACHTREE ROAD RACEJuly 4; Atlanta Atlantatrackclub.org

Before the fireworks and family barbecues, kick off Independence Day by running the world’s largest 10K. Hosted by the Atlanta Track Club, this race is an annual Fourth of July tradition and a classic on the American road-racing scene.

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R U N I T


Ragnar Trail Relay Snowmass

ICE AGE TRAIL 50May 9; La Grange, Wis. Iceagetrail50.com

The Ice Age Trail features smooth, rolling single-track within the Kettle Moraine State Forest that is both challenging yet runnable, especially for first-timers. A half marathon distance is offered as well if the ultra distance seems too daunting.

XTERRA RICHMOND TRAIL RUN June 6; Richmond, Va. Xterraplanet.com

Described as an “urban adventure,” this Xterra course crosses rivers, conquers steep hills, passes through lush forests and climbs up stairs in and around the city of Richmond. Experience a nice blend of the urban and natural landscape in either a 10K or 21K distance.

RAGNAR TRAIL RELAY SNOWMASSJune 5–6; Snowmass, Colo. Ragnartrail.com

Complete your first 120-mile trail ultra with the help of three to seven other people over the course of 22 hours in the Ragnar Trail Relay series. This summer’s event will be held at Snowmass Resort, which sits above 8,000 feet among snowcapped peaks and fields of wildflowers.

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R U N I T


Hardrock 100

THE DIPSEAJune 14; Mill Valley, Calif. Dipsea.org

Founded in 1905, The Dipsea is the oldest and most exclusive trail race in America. The 7.4-mile race runs from Mill Valley to Stinson Beach with stairs and steep trails that have made this a noto-riously treacherous yet scenic course. It also has a unique handicapping system that makes the winner-outcome unpredictable.

HARDROCK 100July 10; Silverton, Colo. Hardrock100.com

This 100-mile ultramarathon with an average ele-vation of 11,000 feet starts and ends in the historic mining town of Silverton while crossing 13 major mountain passes. More than just an endurance event, the course is also designed to test your mountaineering, wilderness and survival skills.

MT. HOOD 50July 11; Portland, Ore. Gobeyondracing.com

In the shadow of Oregon’s highest mountain, this 50-miler is run almost entirely on the Pacific Crest Trail. With an elevation gain of more than 5,000 feet and views of Mount Hood’s snowy peak, you’ll be soaring through the trail rather than running.

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R U N I T


The Great Wall Marathon

VANCOUVER MARATHONMay 3; Vancouver, CanadaBmovanmarathon.ca

The best tour of Vancouver requires running a marathon through it. Limited to 5,000 participants, this point-to-point race winds through 12 different areas of the city within sight of the shoreline for a majority of the course.

THE GREAT WALL MARATHONMay 16; Tianjin, ChinaGreat-wall-marathon.com

Running—or rather climbing—a marathon on the Great Wall of China is less about speed and more about taking in the amazing countryside vistas from a thou-sands-of-years-old World Heritage site. This course has a total of 5,164 steps. However, it’s unlike any-thing you’ll ever experience and completely worth it.

GREAT OCEAN ROAD MARATHONMay 17; Lorne, AustraliaGreatoceanroadmarathon.com.au

Instead of driving along the Great Ocean Road, a popular tourist destination in Australia, wind down the coast on foot from Lorne to Apollo Bay. The course’s beautiful sights provide a nice distraction from the hilly terrain and the fact that you’re techni-cally running an ultramarathon of roughly 28 miles.

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R U N I T


I N T E R N AT I O N A L

Marathon de la Baie du Mont Saint-Michel

MARATHON DE LA BAIE DU MONT SAINT-MICHELMay 31; Cancale, FranceMontsaintmichel-marathon.com

Participants run from Cancale to the island abbey of Mont Saint-Michel in Normandy in this point-to-point course. Besides the hundreds-of-years-old monastery marking the finish, the entire course has a rustic feel as runners navigate through the French countryside.

COMRADES MARATHONMay 31; Durban, South AfricaComrades.com

Although titled as a marathon, this South African road race is actually a 56-mile ultramarathon that travels from Durban to Pietermaritzburg. It’s also the oldest ultramarathon in the world, founded in 1921, and continues to be one of the most popular races in the region.

MIDNIGHT SUN MARATHON June 20; Tromsø, NorwayMsm.no

Run in broad daylight throughout the evening hours in the world’s northernmost marathon—above the Arctic Circle, where the sun never sets in the summer. The race starts at 8:30 p.m., which, if you’re jetlagged, might work in your favor on race day.

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R U N I T


The Color Run

INSANE INFLATABLE 5KMay 23; Amarillo, TexasInsaneinflatable5k.com

Unlike any other obstacle course series out there, this one is constructed entirely out of bounce-houses. Face-planting while scrambling to the finish line will still be embarrassing, but at least it won’t hurt or become muddy.

THE COLOR RUNMay 31; BostonThecolorrun.com

One of the largest novelty-run series out there, this colorful 5K is available in more than 150 cities across the U.S. Throughout the race, runners are doused in a multitude of colors, resulting in an eye-popping color explosion as participants cross the finish line and head to the after-party festival.

ELECTRIC RUNJune 5; Twin Cities, Minn. Electricrun.com

Rave meets running in this nighttime adventure of glowing lights. An electric wonderland accom-panied by music pumps up runners clad in flashy attire along the course. It all culminates with an epic dance party to keep the post-run adrenaline going.

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AREA 13.1 HALF MARATHONAug. 22, Roswell, Ga. alienhalf.com

The aliens have crash-landed in Roswell, Ga., once again. The AREA 13.1 half mar-athon is a nighttime race with an alien theme, and one of the most popular in Georgia due to its fl at and fast course. Will you escape the invasion? Huge alien die-cut fi nisher medals await those that do. Proceeds support the Matthew E. Russell Foundation, an organization that works to improve literacy around the world.

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M O U N T A I N M A NAnton Krupicka, 31, Boulder, Colo.

Since bursting onto the scene with a victory in the Leadville 100 in 2006 as an idealistic 22-year-old (and again in 2007), Anton Krupicka has become one of the most iconic fi gures in trail running. He’s won numerous races since then, including the 2014 Lavaredo Ultra Trail—a 74-mile event with 19,200 feet of vertical gain in Cortina d’ Ampezzo in Italy. This year the New Balance-sponsored athlete is focused on the Hardrock 100 on July 10 in Silverton, Colo., and possibly a third straight attempt at the Ultra-Trail du Mont-Blanc (UTMB) on Aug. 28 in Chamonix, France.

Why do you run? The reason I do what I do is not for the races, but for the daily experience of being in the mountains. Ultimately, I’m inspired by landscapes. Mountains are huge, wild, super-complicated places, and races are very limited to a specifi c course.

Why trail running? At the end of my freshman cross-country season at Colorado College, I ran up Pikes Peak on the Barr Trail. That was a total “aha moment” because on that run I had the epiphany that this is the kind of running I was meant to do. It was so much more validating than racing an 8K on a golf course.

Why Hardrock? Hardrock is the ultimate North American race. It’s a wild course with a ton of vertical and beautiful mountains. You can’t ask for anything else.

Why UTMB?It would be a dream to win UTMB, just because it’s the pinnacle of the sport and it’s a super inspiring event and location. It’s amazing how many people come out to watch that race. It’s just nuts, and that’s exciting.

Favorite mountain? Longs Peak because it’s a true mountaineer’s mountain, the perfect combination of summiting a 14er and having a lot of diff erent options to do it in a semi-technical manner with a mix of running, hiking, scrambling and climbing.

Favorite beer? Dark Harvest Pumpkin Stout from Mountain Sun in Boulder.

Favorite Post-Run Food? Pizza. Everybody likes pizza, but I’m talking about a good, proper Italian-style thin-crust pizza. I also like a good burger too.

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Click here to hear Anton Krupicka talk about training.

For the complete interview, go to competitor.com/lastlapanton

Click here to hear what motivates Anton Kruipcka

to run.

8 0

L A S T L A P

M O U N T A I N M A NAnton Krupicka, 31, Boulder, Colo.

Since bursting onto the scene with a victory in the Leadville 100 in 2006 as an idealistic 22-year-old (and again in 2007), Anton Krupicka has become one of the most iconic fi gures in trail running. He’s won numerous races since then, including the 2014 Lavaredo Ultra Trail—a 74-mile event with 19,200 feet of vertical gain in Cortina d’ Ampezzo in Italy. This year the New Balance-sponsored athlete is focused on the Hardrock 100 on July 10 in Silverton, Colo., and possibly a third straight attempt at the Ultra-Trail du Mont-Blanc (UTMB) on Aug. 28 in Chamonix, France.

Why do you run? The reason I do what I do is not for the races, but for the

Why UTMB?It would be a dream to win UTMB, just because it’s the

Click here to hear what motivates Anton Kruipcka

to run.

CR04515_B_LASTv3.indd 80 3/17/15 12:06 PM

http://running.competitor.com/2015/03/video/run-anton-krupicka_124857

http://running.competitor.com/2012/12/video/video-anton-krupicka-talks-training_63214

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RED MEANS GO:Tart Cherry Recovery Recipes

to add to your training routine

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“This is my favorite pre-race meal for events that take place close to home, where I have access to all the ingredients. Beyond oatmeal, I also top cold cereals with dried cherries for an added nutrient punch.”

ChERRY GOOD OATMEAL

TOTAL TiME 18 min.

PREP 5 min.

COOk 13 min.

YiELD 2 servings

Meet Matt FitzgeraldMatt Fitzgerald is a certified sports nutritionist, endurance coach, and author. His many books include Racing Weight and The New Rules of Marathon and Half-Marathon Nutrition. He has served as a consultant to several sports nutrition companies, as a peer reviewer for scientific journals, and as a nutrition advisor to professional runners and triathletes. Matt also provides nutrition counseling services to athletes of all experience and ability levels through racingweight.com. Learn more at mattfitzgerald.org.

On REDrunning

Getting the most out of each workout and making performance gains is a lot easier when you recover quickly after exercise. Tart cherry juice is rapidly gaining a following among endurance athletes as an exercise recovery aid.

It’s not just what you eat or drink after you exercise that affects your recovery, though. While post-workout refueling is

1 Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA. Influence of tart cherry juice on indices of recovery following marathon running. Scand. J. Med. Sci. Sports. 2010; 20:843-852.2 Kuehl KS, Perrier ET, Elliot DL, Chestnutt J. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J. Int. Soc. Sports. Nutr. 2010;7:17-22.3 Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP: Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br. J. Sports. Med. 2006;40:679-683.4 Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med. Sci. Sports. Exerc. 2011;43:1544-1551.5 McHugh M. The health benefits of cherries and potential applications in sports. Scand. J. Med. Sci. Sports. 2011;21:615-616.6 Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Nutrients. 2014;6:829-843.7 Bell PG, Walshe IH, Davison GW, Stevenson EJ, Howatson G. Recovery facilitation with Montmorency cherries following high-intensity, metabolically challenging exercise. Appl. Physiol. Nutr. Metab. Published online prior to print. 2014.

See the science behind Running On Red at www.ChooseCherries.com

essential to rehydrate and replenish your muscles, what you do before working out is vital, too. Studies have shown that drinking Montmorency tart cherry juice for multiple days leading up to intense exercise may help aid recovery. Tart cherries contain natural compounds called anthocyanins, which contribute to the fruit’s ruby red color and distinctive taste.

Studies have shown that Montmorency tart cherry juice helped aid recovery and reduce strength loss in runners and cyclists who consumed it twice a day in the week leading up to a race, during and after a race.Researchers suggest using tart cherry juice daily for at least a week before an intense event. How much do you need? Most of the studies have provided participants with two 8-ounce servings of tart cherry juice a day. Each serving is equivalent to nearly 100 Montmorency tart cherries.

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SPECIAL PROMOTION

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Matt’s tip“This is my favorite pre-race meal for events that take place close to home, where I have access to all the ingredients. Beyond oatmeal, I also top cold cereals with dried cherries for an added nutrient punch.”

ChERRY GOOD OATMEAL

TOTAL TiME 18 min.

PREP 5 min.

COOk 13 min.

YiELD 2 servings

PER sERvinG: 370 calories; 3 g fat; 0 g saturated fat; 18 g protein; 420 mg sodium; 5 mg cholesterol; 67 g carbohydrates; 5 g fiber; 37 g sugar.

IngredIents1/2 cup dried tart cherries 2 cups lowfat milk 1/4 teaspoon salt1 cup old-fashioned rolled oats1/8 teaspoon ground cinnamon1/2 cup lowfat milk2 teaspoons packed brown sugar (optional)4 teaspoons toasted pecans or walnuts, chopped (optional)

recipe tipTo toast nuts, preheat oven to 350 degrees. spread nuts in a single layer in a baking pan. Bake about 8 minutes or until lightly toasted. Cool nuts before chopping.

dIrectIonsBring 2 cups milk and salt to boil in a medium saucepan. Stir in dried oats; then stir in dried tart cherries and cinnamon. Reduce heat. Simmer, uncovered, for 5 minutes, stirring occasionally. Remove from heat. Spoon oatmeal into serving bowls and pour 2 tablespoons milk over each serving. If desired, sprinkle with brown sugar and nuts.

Meet Matt FitzgeraldMatt Fitzgerald is a certified sports nutritionist, endurance coach, and author. His many books include Racing Weight and The New Rules of Marathon and Half-Marathon Nutrition. He has served as a consultant to several sports nutrition companies, as a peer reviewer for scientific journals, and as a nutrition advisor to professional runners and triathletes. Matt also provides nutrition counseling services to athletes of all experience and ability levels through racingweight.com. Learn more at mattfitzgerald.org.


SPECIAL PROMOTION

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Matt’s tip

Matt’s tip“Tart Cherry Recovery Gummies are also good on the go. I wrap half a dozen pieces or so individually in plastic wrap and stuff them in a jersey pocket for long rides and runs.”

TART CHERRY RECOVERY GUMMIES

TOTAl TIME 50 min.

PREP 5 min.

COOk 45 min.

YIEld 64 servings

IngredIents1 1/4 cups tart cherry juice1/4 cup unflavored gelatin1/3 cup honey

dIrectIonsIn a small bowl, stir together the juice and the gelatin until the gelatin is fully dissolved. Pour the mixture into a small saucepan on low-medium heat and add the

recipe tipInstead of a candy sheet mold, try using an ice cube tray or mini muffin tin.

honey. Continue stirring until well mixed but making sure not to boil.Remove from heat, allowing it to slightly cool before pouring into a rectangular hard candy sheet mold (use a sheet mold tray with 64 molds of 3/4” x 1”). Allow it to cool for about 10 minutes or until it begins to gel before transferring into the refrigerator. Place in the refrigerator at least 30 minutes to allow it to set.

Recipe courtesy of Emily Hill, IsThisREALLYMyLife.com

Recipe courtesy of Mitzi Dulan, RD,

NutritionExpert.com

PER SERVInG: 10 calories; 0 g fat; 0 g saturated fat; 0 g protein; 0 mg sodium; 0 mg cholesterol; 2 g carbohydrates; 0 g fiber; 2 g sugar.


SPECIAL PROMOTION

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Matt’s tip

Matt’s tip

Recipe TipInstead of a candy sheet mold, try using an ice cube tray or mini muffin tin.

honey. Continue stirring until well mixed but making sure not to boil.Remove from heat, allowing it to slightly cool before pouring into a rectangular hard candy sheet mold (use a sheet mold tray with 64 molds of 3/4” x 1”). Allow it to cool for about 10 minutes or until it begins to gel before transferring into the refrigerator. Place in the refrigerator at least 30 minutes to allow it to set.

Recipe courtesy of Emily Hill, IsThisREALLYMyLife.com

Recipe courtesy of Mitzi Dulan, RD,

NutritionExpert.com

“For best results, eat these within 45 minutes after completing a workout. I typically shower and change first to give my stomach a chance to settle and then chow down.”

IngRedIenTs1/4 to 1/2 cup dried tart cherries, coarsely chopped1 cup old-fashioned rolled oats1 cup coconut, shredded1/2 cup all-natural peanut butter1/2 cup ground flaxseed1/2 cup mini chocolate chips1/3 cup honey1 teaspoon vanilla extract

dIRecTIonsStir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (A small cookie dough scoop works perfectly!) Store in an airtight container and keep refrigerated for up to 1 week.

ToTal TIme 35 min.

PreP 5 min.

Cook 30 min.

YIeld 24 servings

CHerrY CHoColaTe CHIP ProTeIN BITeS

Per ServINg: 110 calories; 6 g fat; 2.5 g saturated fat; 3 g protein; 35 mg sodium; 0 mg cholesterol; 13 g carbohydrates; 2 g fiber; 3 g sugar.


SPECIAL PROMOTION

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Matt’s tip

CHERRY REVITALIZER SMOOTHIE

TOTAL TIME 5 min.

PREP 5 min.

YIELd 2 servings

IngredIents2 cups frozen tart cherries2 medium/large ripe bananas (previously frozen in chunks)1 cup coconut water (water may be substituted) 1 teaspoon vanilla or almond extractSweetener, to taste

dIrectIonsCombine all ingredients in a blender and blend until smooth and creamy. Serve immediately.

recipe tipExtra portions may be frozen in freezer-safe (plastic) glasses for up to 3 months. Allow to soften at room temperature before serving.

Recipe courtesy of Averie Sunshine, Averiecooks.com

Matt’s tip“This recipe works well as a pre-workout fuel also. I sometimes drink the first serving before heading out the door and the second one as soon as I get home.”

TOTAL TIME 10 min.

PREP 10 min.

YIELd 4 servingsPER SERVIng: 190 calories; 1 g fat; 0 g saturated

fat; 4 g protein; 150 mg sodium; 0 mg cholesterol; 45 g carbohydrates; 6 g fiber; 29 g sugar.


SPECIAL PROMOTION

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Matt’s tip

Recipe courtesy of Averie Sunshine, Averiecooks.com

Matt’s tip

TART CHERRY MANGO AVOCADO SALAD

TOTAL TiME 10 min.

PREP 10 min.

YiELD 4 servings

IngredIentsDressing3 tablespoons tart cherry juice1 tablespoon rice wine vinegar1 /2 teaspoon dry mustard1 teaspoon coriander seeds, coarsely cracked1 tablespoon honey1 tablespoon olive oilSalt and pepper to taste

Salad1 1/3 cups dried tart cherries8 cups spring mix lettuce1/3 cup red onion, diced2 ripe avocados, peeled, seeded, and sliced thin1 large ripe mango, peeled, seeded, and chopped

dIrectIonsIn a small bowl, whisk together tart cherry juice, vinegar, mustard, coriander seeds, honey, olive oil, and salt/pepper. Set aside.

Divide lettuce evenly onto 4 salad plates. Set aside. Layer diced red onion, avocado slices, mango chunks, and dried tart cherries evenly atop each of the lettuce heaps. Drizzle with dressing and serve immediately.

“I like to eat this salad on my rest days, when I’m not burning as many calories and therefore don’t need to eat as many.”

PER SERViNG: 400 calories; 19 g fat; 2.5 g saturated fat; 7 g protein; 110 mg sodium; 0 mg cholesterol; 55 g carbohydrates; 13 g fiber; 30 g sugar.


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DRINK UP: Not only is tart cherry juice delicious, drinking one 8-ounce serving before your workout and another after packs a nutritious punch equivalent to nearly 100 Montmorency tart cherries in each serving!

ON-THE-GO: Carry some dried tart cherries in your bag or try an easy, do-it-yourself trail mix using dried cherries, almonds, pistachios and whole-grain cereal.

IN A SMOOTHIE: Also try a tart cherry smoothie – blending tart cherry juice and Greek yogurt with frozen tart cherries.

STRAIGHT UP: Look for tart cherry juice or concentrate in your local supermarket, or buy it online. You can mix it with water or drink it straight as a shot.

Here are some easy ways to make tart cHerries a part of your daily training regimen.

recoVer witH red

wHat you can do:

For more tart cherry tips, recipes, and recovery information, visit www.ChooseCherries.com.

“There are many sources of nutrition to aid muscle recovery in endurance athletes. I prefer natural food sources that are delicious and versatile. Tart cherries are at the top of my list. There’s even a cherry tree in my backyard! I encourage all endurance athletes to make tart cherries their natural recovery superfood as I have.”


SPECIAL PROMOTION

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Documents

Competitor April 2015 Issue