Coaching Athletics

PRST STDU.S. Postage

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Fort Atkinson, WI

$9.95 Spring 2011Volume 6, No. 1

Victah, PhotoRun.NET

Coaching Spring 11:Coaching Spring 11 2/27/11 9:38 PM Page 1

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RUN UNLEASHED. NIKETF.COM

DESTROY YOUR MARK IN THE NIKE SUPERFLY.

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COACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

5 Publisher’s Noteby Larry Eder

8 Laying a Training Foundationfor Teenage Runnersby Roy Stevenson

10 Race-Specific Training forTeenage Distance Runnersby Roy Stevenson

12 2011 Spring Shoe Reviewby Cregg Weinmann

22 Three Important Words for Cross Countryby Dave Frank

26 Land + Water = OptimalPerformance for Runners by Dr. Garry Killgore

29 Maximum Nutrition for the Young Track and Field Athleteby Roy Stevenson

On the cover: Lukas Verzbicas, photo by Victah, PhotoRun.NET

Volume 6, Number 1Spring 2011

Group Publisher: Larry Eder, [email protected], 920-563-5551, ext. 112

Group Editor: Christine Johnson, [email protected]

Advertising: Larry Eder, [email protected], 608-239-3785

Writers/Contributors: Dr. Garry Killgore, Roy Stevenson, Cregg Weinmann

Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun

Layout/Design: Kristen Cerer

Proofreader: Marg Sumner, Red Ink Editorial Services

Editor: Toby Cook

Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI

Special Projects: Adam Johnson-Eder, [email protected],

Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Debra Keckeisen, TimGarant, Tom Mack, Mary Ward and Sydney Wesemann

Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Duranteand Terry Ward, a.m.d.g.

phone 608-239-3785; fax 920-563-7298

Coaching Athletics Quarterly is produced, published and owned by Shooting Star

Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson,

President, Larry Eder, Vice President. Copyright 2011 by Shooting Star Media, Inc. All

Rights Reserved. Publisher assumes no liability for matter printed, and assumes no

liability or responsibility for content of paid advertising and reserves the right to

reject paid advertising. Opinions expressed are those of the authors and not

necessarily those of the Publisher. No part of this publication may be reproduced or

stored in any form without written permission of the Publisher.

Coaching Athletics Quarterly is not related to or endorsed by any other entity or

corporation with a similar name and is solely owned by Shooting Star Media, Inc.

Publisher recommends, as with all fitness and health issues, you consult with your

physician before instituting any changes in your fitness program.

COACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

4 Coaching Athletics Quarterly - Spring 2011 Photo by: Victah, PhotoRun.NET

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5Coaching Athletics Quarterly - Spring 2011

publisher’s note

Our sport is at the beginning of 3 years of championships: In 2011, we have the Euro

Indoors in March and the World Champs in August; in 2012, Euro Champs, and

Olympics; and in 2013, World Indoors and Outdoors.

More complete training gives athletes longer careers, but championship years call

more into action than the physical. The stress put upon one’s spirit and one’s body

can’t be underestimated.

I attended the AVIVA Indoor Grand Prix in Birmingham, UK on Feb. 19. The meet was

tremendous—sell-out crowd, great-looking track, strong field events and track

events. The British crowd was charmed by Phillip Idowu’s last jump 17.57 WL for the

triple jump. They went nuts when their Jenny Meadows won the 800 meters in 1:59.23

over Morgan Uceny’s 1:59.97.

But the big deal was Mo Farah and Galen Rupp, who ran the 5000 meters. Farah and

Rupp train together, and it showed in this race. Rupp took over the pace-making at

3000 meters, hit in 7:52.8. Rupp, with Farah close by, led through 4900 meters. At

about 4000 meters, Mo Farah had a rough half lap, where he looked like it might be

over. But he pulled it together and, with 100 meters to go, took off, winning the 5000

meters in a British and European record of 13:10.60. Galen Rupp broke the record of

Bernard Lagat, running 13:11.44, by 0.06.

How will this training together help Mo Farah and Galen Rupp? Will it give them the

difference to persevere through 2013 and consider 2015–16? We will have to see!

Larry Eder, Publisher




8 Coaching Athletics Quarterly - Spring 2011

RRacing well depends on your ability to maintaina fast pace for the entire length of the race,then being able to run even faster at the end.

Some runners are more physiologically gifted inthese areas than others, but I’ve seen many runnersof lesser ability beat runners with more talentbecause the talented runners did not work as hardin training. It happens all the time.

The point is, every runner can develop his orher cruising speed and fast finish with the righttraining. How do we go about achieving thesegoals? First, it’s important to realize that doing justone type of training does not develop these skills.Many coaches are “one note coaches,” who onlyhave their runners do one thing in training, such aslong, slow running, for example. Others beat uptheir runners by having them do interval trainingfour or five days a week, which may have therunners racing well for a few short weeks, then crashmiserably just when the championship races areheld at the end of the season.

Here are several types of foundation trainingthat most high school and collegiate coaches use intheir schedules, in varying degrees.

1. Long, slow distance. This technique lays theaerobic base for the faster work that is to followas the racing season approaches. Here, therunning is kept slow and steady during theconditioning phase. Young runners can do farmore than you or they think possible. A goodrule of thumb is for a teenage runner to do 10miles plus his or her age in their long run, andthey can often handle more than this. Forexample: A healthy 15-year-old can handle a 15-mile run easily.

One thing that many coaches fail to do is toprogram in an easy week every third or fourthweek, where the length of each distance run,and the intensity or pace of each run, arereduced. This is called periodization andensures that the athletes recover from theirtraining. Cutting half an hour off the runs andslowing down their pace gives teen runners aprogrammed recovery, and they’ll bounce backthe following week when they resume theirnormal schedules, and they’ll be able to handlemore training than previously. It works likemagic.

2. Tempo running. Once every week, there is aneed for the coach to introduce some faster-paced running over long distances. Temporunning has many benefits, including simulatingrace pace, developing anaerobic threshold andlactate tolerance, and increasing stride rate andleg speed. These are done over an intermediatelength distance, on a track or measured levelsurface, and are timed. The runners should aimfor a steady pace and fast finish over the last800 meters.

3. Hill running. Hills provide extra resistance thatfurther increases leg power, recruits fast-twitchmuscle fibers to develop that fast finish,improves lactate tolerance, increases oxygenconsumption and increases leg turnover. Hilltraining can take many forms, from doingrepeats over 100, 200, 400 or 600 meters, with ajog back down the hill, or sustained pacerunning up the hill during long runs.

4. Strength training. Some form of resistancetraining is necessary to develop lactatethreshold, running economy, neuromuscularcoordination, correct muscular imbalances,improve core stability and increase stride length.Jack Daniels, one of the country’s foremostcoaches says, “For a beginning runner, gainingstrength might be as important as running itself,and for an experienced runner might make thedifference in whether or not you reach some loftygoals.” (Resistance training will be covered inmore detail in a future issue of this magazine.)

Adequate rest days of slow jogging should beplanned between these high-intensity workouts,and as long as they are done slowly, young runnerscan run comfortably up to one hour without illeffects. The runner should pay attention to ahealthy, balanced diet to ensure the muscles arebeing restocked with glycogen, and that normalgrowth and development are taking place. (Moreabout nutrition for teen athletes in a following issueof this magazine).

Savvy coaches experiment with several of thesetechniques, and blend them into a program thatworks for their athletes. It’s OK to experiment, aslong as you are discarding what does not work, andincluding what does seem to work. A good coachshould always be evolving his programs andschedules.

Laying a Training Foundationfor Teenage RunnersBy Roy Stevenson


asics.com

running releases more than just sweat.the gel-kayano® 17. biomechanically engineered for a man’s foot.

09 Asics_Layout 1 2/25/11 9:31 AM Page 1


GGeneral conditioning techniques, like long, steady aerobic running, hill running andstrength training, are clearly necessary for developing the runner’s endurance and

strength base. However, these training methods will not stress the athlete’s bodyenough to withstand the rigors of racing. Ethiopia’s Kenenise Bekele is perhaps themost perfect distance runner we have ever seen, with his ability to survive midracesurges, grind out a last mile close to 4 minutes in the 5000 and 10,000 meters, and stillunleash a devastating sprint at the finish.

How did Bekele develop his body to withstand this sort of punishment and winfrom the back or front of the pack? He has trained his body to tolerate, clear and bufferthe rapid accumulation of lactic acid, and thus defying the fatigue that causes us toslow down when we hit a certain pace.

There are three ways we can train our body to tolerate this sort of stress duringraces. The main technique used is interval training, which consists of a fast burst ofrunning over a set distance, followed by a recovery run. This extends our ability to runat high intensity by building up lactic acid, then dispersing it during the easy joggingsection.

Three types of interval training have proven effective with teenage runners. Theyare (1) aerobic intervals, (2) fartlek and (3) anaerobic intervals. Here’s a primer on howto do each type of interval training:

Aerobic IIntervals. Perhaps the most underused subtype of interval training, thisinvolves training at the pace where the runner consumes oxygen at a near-maximal rate.These intervals are longer, ranging from 600 meters to 2,000 meters, and should bedone at 2-mile to 5000-meter race pace, getting the heart rate up to 85% to 95% ofmaximum. A heart rate monitor can prove useful here. Aerobic intervals have the addedneuromuscular benefit of ingraining race pace and rhythm.

How long should the recovery jog be? Most research shows that a recovery jogequal to the length of the fast interval burst gets the best results. For example, if therunner does an 800-meter repeat in 2:30, he should take a 2:30 jog to recover beforethe next fast burst.

Fartlek. This is a free-form type of interval running, usually done on gently rollingcross country or trail surfaces, or in a forest or park, thus providing a welcome breakfrom the track. Fartlek is a Swedish word that translates into “speed play,” and consistsof running fast over a set distance or time, followed by recovery jogging, until the nextfast burst. A fartlek workout can last up to one hour, including a 15-minute warm-up jog,and 10–15 minute cool-down jog. Fast repetition distances can be anywhere from 200meters to one mile, and they can be mixed up; for example, 4x400 meters, 1x1 mile,4x200 meters.

Anaerobic IIntervals. These exhausting sessions are best done on the track, at 5%to 15% faster than race pace, at 100% of maximal heart rate. Interval lengths range from200 meters to 800 meters, with a recovery jogging of 1:2 to 1:4.

How many repeats should teenage runners do? The cumulative total distance ofthe fast interval bursts should be between 800 and 3,200 meters. The runners mayhave to walk briefly during the recovery section, until they are ready to jog, but keepthem moving the whole time. An example of anaerobic interval training would be a 4:40miler running up to 8x400-meter intervals between 60 and 66 seconds, with a recoveryjog of 2:00 to 2:12.

These, then, are the three types of race-specific training that will best prepare yourrunners for the upcoming races. Always remember that the runners will vary in theirability to handle interval training. Give the younger runners fewer repetitions, with alonger recovery between.

Race-Specific Trainingfor Teenage DistanceRunnersBy Roy Stevenson

©2011 New Balance Athletic Shoe, Inc.

Introducing the New Balance 890 with REVLITE. It weighs practically nothing. It’s about to change everything.

com/890

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

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SHOE REVIEWS:Performance—16 • Neutral—18 • Motion Stabilizing—18

French philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la même chose” is usually translated “The more things change, the more they remain the same,” and that’s certainly true with

the shoe offerings in Spring 2011.

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

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

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

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

—Cregg Weinmann, Running Network Footwear Reviewer



Introducing the New Balance 890 with REVlite.

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

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

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

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

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

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

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

Larry EderPresident, Running Network LLC

American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.athleticsontario.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

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

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.healthclubs.com

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

Latinos Corriendowww.latinoscorriendo.com

Marathon Guidewww.marathonguide.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RUNOHIOwww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

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

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer: Cregg Weinmann ProjectCoordinator/Editor: Christine JohnsonDesigner: Kristen Cerer Proofreader: MargSumner, Red Ink Editorial Services ShoePhotography: Daniel Saldaña, CreggWeinmann Advertising Sales: RunningNetwork LLC, Larry Eder, President, 608.239.3785,[email protected] Publisher: LarryEder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

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

Copyright © 2011 by Running Network LLC. AllRights Reserved. No part of this publication may bestored, copied, or reprinted without prior writtenpermission of Running Network LLC.

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

AWARD WINNERS

WELCOME TO THE RUNNING NETWORK’S 2011 SPRING SHOE REVIEW

RUNNING NETWORK LLCPARTNERS

New Balance 1080 Saucony ProGrid Mirage

Brooks Ravenna 2 Puma Faas 500

Nike Lunar Elite+ 2

BEST RENOVATIONSPRING 2011

BEST NEW SHOESPRING 2011

BEST SHOE

S P R I N G 2 0 11

PerformanceBEST SHOE

NeutralS P R I N G 2 0 11

BEST SHOEMotion

StabilizingS P R I N G 2 0 11


15 Brooks Trance_Layout 1 2/25/11 9:41 AM Page 1


adidas adiZero Aegis 2 $110Round 2 of the adiZero Aegis features some changes, along with many familiar features. The midsole is virtually the same:underfoot a soft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersolehas received some minor alterations but still provides good durability and traction. The upper shows the most significantchanges while maintaining its original objective: Align the foot over the low-profile sole while offering a touch of support. Theoriginal featured a tongue that opened only on the lateral side to shore up the overpronating foot. This version features twowoven fabrics—stiffer, nonstretch on the medial side, open airmesh laterally—to achieve the same objective. The result isbreathability and support. Overall, the lightweight and responsive Aegis 2 features flexibility and efficiency with a measure ofstability that’s enhanced by the low profile, making it ideally equipped for faster-paced running.

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

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

Karhu Fast2 Fulcrum_ride $130In its second time out, the Fast Fulcum_ride features an update to the Karhu Fulcrum technology. The Fulcrum component hasbeen reshaped slightly into a lower profile that now tips the foot forward at a gentler pitch. Up top, the new upper offers moreroom in the forefoot making it better suited to high-volume feet and keeps it open across the metatarsals to accommodatebunions or a wide forefoot. The midsole is still resilient and responsive EVA, though the Strobel board has an added layer ofEVA to improve the level of full-length cushioning. The outersole is typical carbon and blown rubber, here in a reconfiguredlayout with a U-shaped heel and forefoot ridge of the more durable carbon rubber, with the softer blown rubber on the medialand lateral forefoot. The shoe is surprisingly light, providing neutral-footed runners another shoe choice for faster training.

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

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

K-Swiss Kwicky Blade Light $130The Kwicky Blade Light is a sibling to the Blade Light, but with a personality of its own. The midsole features the Blade-Lightdesign of angled EVA blades for cushioning and energy transfer; however, here it’s enhanced with a second density for stability.A heel crashpad aids touchdown and is topped off with GuideGlide foam against the foot for comfort. Minimal outersole rubberin high-wear areas keeps the shoe lightweight but durable enough for racing and faster training. The upper features weldedthermoplastic overlays in a saddle-like framework with a mesh of extra support on the medial side. The “secret weapon” of theupper is a treatment of Ion Masking, which makes a molecular mask on the surface smaller than water molecules, so they justrun off. Perforations through the innersole, Strobel board, and midsole allow water to drain from the interior, a plus fortriathletes. If this sounds like your cup of tea (which would also drain off), give the Kwicky Blade Light a look.

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

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

Li-Ning Fremont $85Li-Ning is China’s largest domestic sports footwear brand and the Fremont represents its first foray into the U.S. market. Theshoe has a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period tominimize the chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keepthe foot lined up over the midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad fromheel to midfoot. The TPU shank support is vented to allow air to circulate into the shoe and is aided by the perforated innersole.The Fremont’s light weight makes it suited for faster-paced running—even racing for some runners—but the effect of activatingthe muscles in the foot also makes the Fremont a good additional tool for runners looking to get stronger.

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

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

Mizuno Wave Elixer 6 $110The Wave Elixer 6 is an update that respects the strengths of its predecessor. Version 5 featured a major overhaul of the midsolecompound and the outersole configuration, so Round 6 merely draws attention to the heel crashpad with a bright green color-up and leaves well enough alone—a smart move. It’s the upper that receives the attention in this update. Overlays have beenslightly modified, as is typical in an update, but here the Dynamotion Fit has been redefined from a stretchy overlay to a hingedtab as the first eyelet, which moves better with the foot and allows the lacing to better secure the upper. Runners in need oflightness, stability, and good cushioning will find it in the Elixer 6.

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

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

PERFORMANCE



Nike Lunar Elite+ 2 $100The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The originalmidsole and outersole benefitted from earlier Lunar series shoes and the effectiveness of the Dynamic Support platform, soboth have been retained in their original configuration. The original upper lacked the close tailoring needed for a really goodperformance fit. Round 2 changes to a breathable, open mesh and remedies the tailoring issue by welding on a supportivesaddle with Flywire strands running from the midsole to the lace eyelets. The saddle consists of a zigzag of welded straps thatfunction like independent fingers to snug the midfoot, while keeping the weight down. The fit is outstanding and lines the footup over the midsole, overcoming the weakness of the original. The improved fit, quality, and comfort of the materials, as wellas its outstanding ride, earned the Lunar Elite+ 2 our Best Renovation honors.

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

ground without feeling every pebble.”

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

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

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

was OK) the shoe promised, then delivered.”

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

Puma Faas 500 $100The Faas 500 is the top-end of a series of Puma shoes designed with less materials and a simpler ethos. Performance is thegoal so it’s not surprising that the name derives from the Jamaican pronunciation of the word “fast.” The upper is a thin meshand synthetic suede with an ankle collar of memory foam that’s not exactly Spartan. It has a snug feel, and the EVA Strobelboard and Ortholite innersole contribute to great step-in comfort. The ride is responsive, thanks to the flexible midsole, and isaided by well-placed grooves underfoot. The thin outersole offers good traction and uses more durable (and heavier) carbonrubber only where needed. The combination of light weight, comfort, and responsive performance earned the Faas 500 honorsas our Best New Shoe.

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

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

Saucony ProGrid Mirage $100The Mirage follows in the footsteps of last season’s innovative Kinvara, so it shares more than a few similarities. Its weightbelies its durable nature and it has a more traditional feel in both the upper and the outersole. The midsole shares the smallheel-to-toe drop found in the Kinvara, but an EVA Strobel board adds a few millimeters of foam to up the ante on the cushioning.A TPU support shores up the medial side of the shoe, unobtrusively adding a touch of stability. The outersole is largely exposedmidsole, but key wear areas are XT-900 in the heel, blown rubber in the forefoot. The upper has a familiar heel design and awell-padded ankle collar with an open airmesh for breathability and supportive midfoot welded overlays. The performance isunexpectedly good, whether for faster running or daily running. Its performance, versatility, and outstanding design earned theMirage distinction as our Best Shoe in the Performance shoe category.

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

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

Scott eRide Trainer $115Scott continues to refine the products in its expanding line of running shoes. Proven in earlier Scott shoes, the ErgoLogic Fitupper, a two-layer, midfoot support/lace system, secures the foot effectively. The midsole has a low profile but doesn’t sacrificemuch, as the ride is responsive and resilient, even in regular training. The outersole reveals the performance nature of the shoewith a polyurethane tread over more than half of the outersole, greatly reducing weight without losing anything in traction ordurability. High-wear areas of the outersole feature carbon rubber, primarily at heel contact and toe-off. Versatility may be theeRide Trainer’s greatest strength, as it’s light enough for faster running, whether in training or longer races, and holds up todaily runs with equal ease.

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

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

PERFORMANCE

BEST SHOE

S P R I N G 2 0 11

Performance

BEST NEW SHOESPRING 2011

BEST RENOVATIONSPRING 2011



Brooks Defyance 4 $100The Defyance has earned an important spot in the Brooks lineup as a dependable, neutral performer. The upper is an openmesh and the saddle-like midfoot overlays have been beefed up on the medial side to improve support. The midsole hasreceived the typical minor adjustments, but they haven’t affected the overall ride for which the shoe is known. The shanksupport has been reworked for more effective midfoot support without any unnecessary plastic. The outersole features slightlyshortened longitudinal flex grooves to smooth the forefoot flexibility. These changes add up to a good solution for neutral-footed runners.

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

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

New Balance 1080 $135With the 1080, New Balance leads into a numerical reset, establishing numbers that correspond to their category. The 1080represents the pinnacle of neutral cushioning in the NBx performance running line. Though it bears a resemblance to the 1064,which it replaces, the upper now features an airier, two-layer mesh, as well as more substantial overlays positioned for betterflexibility where the foot flexes. The midsole is much the same as before, but there’s a new crashpad under the cuboid bone tosoften a midfoot landing. Redesigned flex grooves and Stability Web allow an improved transition from heel to toe. Theoutersole features tougher rubber on the lateral side, softer blown rubber medially. The attention to detail and fit, as well as itsplush ride, earned the 1080 top honors in the Neutral shoe category.

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

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

Saucony ProGrid Triumph 8 $130The Triumph series has always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 whileretaining most of the protection and plushness. The upper has noticeably less bulk, a move in the right direction, but it’s stillon the heavy side. One improvement is the open area at the first metatarsal, which gives a roomy feeling and accommodates awide forefoot, hallux rigidus, or bunions. The midsole features minor changes to the molding but offers much the same ride asbefore—well cushioned without being mushy. The outersole continues with the combination of blown rubber in the forefootand carbon rubber in the heel, but more separation between the heel lugs gives better articulation in the touch-down. TheTriumph continues to offer Saucony’s best cushioned ride.

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

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

ASICS Gel-DS Trainer 16 $110The DS Trainer has always represented the ASICS philosophy of balancing engineering and minimalism. Version 16 has lockedonto this concept with proven technologies and lightweight materials. This time out, the upper is much the same from the toesto the midfoot, but between the arch and the heel there are now two layers of material securing the heel to prevent slipping. Theresult is a heavier shoe than in the past but it has a much better-fitting heel. The midsole has seen the usual minor tweakswithout noticeably affecting the ride, though the articulation in forefoot flexion is a little more pliable thanks to the addition ofASICS’ Guidance Line. The result is a midweight shoe with a great balance of stability and cushioning that holds up to thedemands of high mileage.

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

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

ASICS Gel-Kayano 17 $140As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit, and stability that has long defined it. The familiar profile has been well dialed in for at least 5 years, so the faithful have been consistently served and that continues here. Though the differences appear to be cosmetic, they’re actually upgrades: the upperhas a bit less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leatheroverlays with HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shapinghas been maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride is indistinguishable from recent versions. The good news—make that great news—is that the Kayano 17continues to be as consistent a performer as ASICS delivers.

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

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

BEST SHOENeutral

S P R I N G 2 0 11

NEUTRAL/MOTION STABILIZING


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

KWICK TIME

kswiss.com/kwicky

19 Kswiss_Layout 1 2/25/11 9:43 AM Page 1


Brooks Ravenna 2 $100The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to theincorporation of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it evenbetter equipped for high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elasticstraps to the eyestay remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot,but the lateral heel has much more articulation in the crashpad, and rests over a more concentrated outersole element andaltered heel flex grooves. The remaining outersole is much as it was, with carbon rubber in the heel and blown rubber up front.The combination of its accommodating fit, good stability, and lasting cushioning earned the Ravenna 2 the Best Shoe honorsin the Motion Stabilizing category.

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

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

Brooks Trance 10 $140The Trance has undergone a transformation that is both substantive and visual. The more resilient DNA cushioning, new in theTrance 10, is an upgrade, and midsole shaping (smaller pods on the lateral side) broadens the base of the shoe. The result isbetter stability, though the full-length DNA and increased foam contribute to a weight gain of over 10%. The upper is designedfor the same effective support with new overlays and a TPU heel cradle doing the job. One of the more significant improvementsis the fit, as stretchy straps in the eyestay flex with the foot for more security and an extra eyelet at the top of the tongue holdsit in place. The outersole features a bit more rubber surface, though with variation in height for sufficient flexion. Runners witha need for extra stability and cushioning owe it to themselves to try out a pair of Trance 10s.

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

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

Mizuno Wave Inspire 7 $100The Inspire has been one of Mizuno’s most dependable motion stabilizing shoes. Though not flashy, it’s a performer and Round7 focuses on improving its fit and transition. The upper is now a more open airmesh and there have been slight shifts to theoverlays which, along with a stretchier feel to the mesh over the toes, open up the metatarsal area for a bit more room. The firsteyelet is now hinged on the lateral side to allow more adaptable lacing in securing the foot.The midsole contours look differentbut offer the smoothest transition of all the new Mizuno training shoes. The stability of the asymmetrical Wave plate is rocksolid. The outersole features some reshaping of flex grooves but is as effective as ever for traction and durability. The fit andperformance are the real value of the Inspire, perhaps as aptly named a shoe as any on the market.

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

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

Nike Zoom Structure Triax+ 14 $100The Structure Triax has been updated with several mantras in mind, including “Don’t mess with success.” Round 14 stands paton the effective dual-density Phylon midsole (one of Nike’s last shoes with the compound) and its well-executed crashpads andflex grooves, which provide great cushioning, stability, and an unobtrusive transition. The upper of the Structure Triax 14benefits from Nike’s innovative Flywire as some of the strapping and overlays of previous versions have been replaced bysupportive Flywire strands welded to the midfoot of the shoe. The forefoot has an open feel with plenty of room over themetatarsals and a clean look to go with the smooth functioning. If the Structure Triax has been your shoe, rest assured that theydidn’t change what you love about it.

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

more comfortable and cost less.”

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

Reebok Premier Road Supreme 2 $100The Premier Road Supreme 2 takes a good shoe and makes it even better. The upper opens up the forefoot for a roomer fitacross the metatarsals, with a snugger fit laterally provided by a large Kinetic Fit panel. A reshaped heel tab and more memoryfoam in the ankle collar give a form fit to the rearfoot. The DMX foam Strobel board and generous Ortholite innersole, alongwith the injection-molded EVA, make for a cushy ride. The medial second density offers just enough extra stability to make theshoe effective for a large group of runners, from the mild to moderate overpronator to the fairly neutral runner looking for extrasupport, especially on long runs. Holding the price while improving the comfort adds to the value.

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

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

MOTION STABILIZING

BEST SHOEMotion

StabilizingS P R I N G 2 0 11




OOver the years I’ve heard many coachesdiscuss the elements that they find to beimportant in developing a successful cross

country program. Good programs have a great manythings in common, so I’ve found that I tend to agreewith many of my colleagues—and haveimplemented those ideas that fit into the CentralCatholic philosophy. At some point it becameapparent to me that virtually all of these successfulprograms had a single, glaring, unarguablecommonality—and one that, happily, my teams hadalready embraced.

In high school I’m sure I had a sense of it underOregon legend Wes Cook (Gladstone HS). In collegeMike Tomasello and Brooks Johnson (Stanford) alsoemphasized this aspect with my teammates andme. When I began coaching at the high school levelunder Brian Curley (Saint Francis HS, MountainView, California), I knew it was important. But itwasn’t until I worked with Alberto Salazar at CentralCatholic that I truly understood the value of summerrunning. And, while I doubt that he’s the first guyever to have said it, I recently heard San JoseBellarmine HS coach Patrick McCrystle say, “Thethree most important things in high school crosscountry are ‘June,’ ‘July’ and ‘August.’” I wish I hadsaid those three words.

When we began at Central Catholic our runnershadn’t put a great deal of time or effort into theirsummer running, and their results mirrored thateffort. Within a couple years, we had a group ofdedicated young men and a reasonable trainingplan for the summer. Their improvement wasdramatic, and our team has continued to be verycompetitive at the state and regional levels simplyby continuing in the same vein.

What do we do? Well, like most coaches I havecome up with virtually nothing on my own. I’vestolen from Cook, Johnson, Curley, McCrystle andSalazar, as well as Jeff Atkinson, George Malley,Steve Shaklee, Kelly Sullivan, Mike Glavin, Pat Tysonand a host of others.

We run a lot. We run together a lot. We run hardsome days. We run long some days. We run with apurpose and a plan. And we do lots of little thingsthat make a difference.

MileageAt the start of each season athletes are assigned amaximum weekly mileage, along with a maximumlong run (20–25% of their weekly max). No two kidsare alike based on their previous experiences asrunners, so these maximums vary; they’re notsimply a function of a runner’s year in school.Typically we increase about 10 miles per week(mpw) each year (5 mpw in the summer and 5 mpwin the winter), but some athletes show that they canhandle—and thrive—on greater mileage whileothers have obvious difficulties with an increase.My goal—my job!—is to find what will work best foreach kid this season and beyond. We’ve had somewho ran a max of 85 mpw while others—successfulsenior runners—maxed at 45 mpw. Disclaimer: I’m afirm believer in doing as much mileage as the kidcan reasonably handle.

We don’t run maximum mileage every week; wehit max miles only about eight times in a season (allof summer and fall for cross country season). Eachweek is assigned a volume—based on a number offactors—from 1–10; a “10” week is maximummileage while a “5” week is 50% of maximum. Formost of the summer we run volumes of 8, 9 or 10 andcontinue that into the competitive season (with theexception of the first week of school where we cutback significantly, acknowledging the huge changein stressors for our student-athletes that week).

I don’t check on mileage (other than “How’dyour long run go?”) and don’t assign dailydistances. I’m confident that our motivated athleteswill run appropriately. On a day-to-day basis I giveguidelines but leave it up to the individual to decidehow much they need on that day to reach theirweekly goal. A couple of “guidelines”: (1) athleteshave a pretty good idea how many miles they’ll geton hard days, on meet days, and on their long runso they generally have to decide only on easy ormoderate days how far to go; (2) we typically havethree to four easy/moderate days per week;athletes are encouraged to weight those daysunevenly. For example, if the athlete knows heneeds 16 miles between Friday and Saturday I’dprefer a 10-miler and a 6-miler rather than two 8-mile runs.

Three Important Wordsfor Cross Country

By Dave Frank


We supplement mileage with “alternativemileage”: swimming/aqua jogging, stationarybiking, elliptical training, etc. This is supplementalmileage—not in place of actual running but inaddition to real running miles. This supplementalcardiovascular work, in our experience, has not hadan adverse effect in terms of overall fatigue—andhas had positive effects with regard to aerobicdevelopment.

A Community of RunnersAs a private school we have runners from all cornersof the city. While we often have pockets of runnersin a particular area, it is not unusual for our athletesto live an in area isolated from teammates. Ofcourse our top athletes are likely to get their runningin regardless, but in terms of developing an overallprogram, running with others makes a hugedifference. We meet four evenings per week in thesummer, and, while it’s certainly not mandatory, ourathletes—and families—make every effort to bethere when it’s reasonable to do so. (We helparrange car pools, making obsolete the cry, “Icouldn’t get a ride!”) Of course it’s understandablethat there will be times during the summer that ourathletes can’t be there, but we simply ask forcommunication during these times. Our families,with a savvy understanding of the value of summertraining, encourage their boys to get their running inand make time for them to do so.

Given that the long run is an integral part of ourtraining, we previously met with our athletes onSundays in addition to the weekly practices. As ourprogram has developed we no longer feel the needto supervise these long runs. Typically a fewathletes make Sunday’s plan at the end of Friday’sworkout—and the captains make sure everyoneknows when and where the run will take place.Again, not all athletes make it, but most get thatlong run in religiously (punintended).

A few years ago I cameacross a summer trainingprogram entitled TheSummer of Malmo. In thewords of its developer,former 3000m steepleAmerican recordholderGeorge Malley, it’s “afoolproof, no-nonsense,100 percent guaranteedprogram that will helprunners of all abilities toimprove their fitness overthe summer without theattendant physical ormental fatigue.” Malley’splan incorporates one key

idea with regard to running together that we hadalready embraced—and has undoubtedly enhancedour training.

Malley says, “First up, call all of your runningfriends, crew, homeys, goodbuddies, gangmates,posse, stable, team or pals and commit to meettwice a week for a workout. Get together withrunners from other teams in your town or city. Makeit a social event. Meet for pizza or a BBQafterwards.”

That’s what we do. We post our schedule on anumber of running websites/message boards andinvite other high schoolers to join us. We invite ourown alums to join us. We invite junior high kids tojoin us. We invite local collegians, home for thesummer, to join us. We invite post-collegians andmasters runners to join us. Why? On every run, everyworkout, having more folks to run with makes it thatmuch easier—particularly for the younger athletes.They realize that they aren’t alone in what they’redoing—and that there are others out there ofapproximately equal ability. Everyone has a group“up” to which they can aspire.

We also encourage our runners to seek outother running opportunities outside our group: Allour kids live in a public school district somewhere,and those teams typically run together on certainnights; a number of local running shops sponsorweeknight runs from their stores; the folks at Nikeput on a series of fun cross country races in August.With a bit of effort, our boys can find a group withwhich to run virtually every day of the summer.

Hard DaysWhile many programs emphasize easy to moderaterunning in the summer with few or no “workouts,”the uptick in our program coincided directly with theimplementation of workouts in the summer. Therationale at the time was that these workouts, while

not at nearly the sameintensity as September orOctober efforts, were hardenough to be incrediblydifficult for athletes whoonly ran two or three days aweek. Those athletes whoran five or six or seven daysa week had little or nodifficulty with the workoutsand, obviously, made greatgains in their fitness. Itbecame clear to bothcoaches and athletes whichathletes were the twice-a-week and which were thesix-days-a-week runners.The twice-a-weekers, eagerto avoid the discomfort,


And, while I doubt that he’s

the first guy ever to have said

it, I recently heard San Jose

Bellarmine HS coach Patrick

McCrystle say, “The three

most important things in high

school cross country are

‘June,’ ‘July’ and ‘August.’”



either stepped up or gave up. We were lucky to havemany of the former.

Given that any program is built on continuousdevelopment of younger and/or less experiencedathletes, this use of workouts continues to drive ourprogram forward, despite the fact that this rationalenow holds little weight for our top runners. Oursuccesses—and their lofty goals—have motivatedthem to get out and run regularly regardless of theintensity of the upcoming training, but there is stillgreat value for those athletes, as well.

Under Brooks Johnson I learned the value of“touching” each aspect of training throughout thedifferent phases of the training cycle. This simplymeans, for example, that we don’t wait until the lasttwo weeks of the season to do real speed work; weprioritize each aspect differently throughout thetraining cycle. Rather than only running mileage inthe summer with no harder efforts, we incorporatethose harder days (tempo runs, easy hill repeats,fartlek, etc.) into our summer training and progressin intensity as the season moves forward.

A Philosophy Over the years, we’ve adopted the phrase Always BeClosing as our team motto. It’s meant to develop amindset that we want to be at our best at the end—when it’s most important. We don’t discount thejourney; we all know that great value in our sportcomes from the process and day-to-day effort, butthe progression toward a goal is a key element inour program.

Always Be Closing has a number ofconnotations: (1) we want to be racing at our best atthe end of the season in the championship races; (2)we want our workouts to progress throughout theseason—so it’s important for our athletes tounderstand that the summer workouts are designedspecifically to be “less than challenging”; (3) we wantto be at our best at the end of each race. This doesn’tmean that we jog for 21⁄2 miles and then kick like crazybut that we have an attitude that we are finishers, weare closers; (4) we want to finish workouts strongly,even if the early portions of a workout don’t go as wellas we’d have liked; (5) we want to be best in oursenior year—and even better after that!

The Little ThingsSStrides/Accelerations: In keeping with the idea thatwe need to touch different aspects of our trainingthroughout the season, we never go more than twoconsecutive days without doing some type of up-tempo running. This is also a good time to focus onform and technique.

Hills vs. Flat Running: For easy and moderate runs

we try to run hilly terrain as often as possible; hillsbuild strength—muscularly, cardiovascularly, and interms of mental toughness.

Ferritin (Iron) Levels: We encourage our athletes tohave their ferritin levels tested twice a year.

Pavement vs. Soft Surface: In training it’s best torun on grass, trails, bark chips, or other softsurfaces rather than roads or bike paths. Concreteand asphalt are significantly harder surfaces andplace greater stress on joints and musculature.Additionally, running on soft surfaces forces thelower extremities and core to constantly adjust tothe surface and, as a result, become stronger. If nosoft surfaces are available, asphalt is more forgivingthan concrete.

General Strength: We introduce our general strength(core work, med balls, balance, mobility, flexibility)program in the summer and continue it throughoutthe year.

Running Twice per Day: A key component in TheSummer of Malmo, running twice a day, can be ahuge benefit for many athletes. Breaking up mileageinto two runs allows for even more mileage, whilethe simple act of getting out twice a day instillsgreater mental toughness.

While there is no doubt that cross country teamsdiffer in a number of ways, successful programsappear to have at least one clear similarity. Thecommitment your team makes to “June,” “July” and“August” will be a significant factor in their ability toAlways Be Closing.

Dave is in his 11th year at Central

Catholic and has been head cross

country coach for 6 years–with

four state titles and two runnerup

finishes. While at St. Francis he

was the assistant coach for the

1998 California State Division III

XC champs. He graduated from

Gladstone High School, where he

won five state titles in track and

XC. He held the school record for

the 3000m steeplechase (8:38) at

Stanford University and was a three-time Olympic Trials

qualifier in the steeplechase and marathon (2:18).


25 HOUSTON_Layout 1 2/25/11 9:44 AM Page 1


IntroductionThe intent of this article is to provide anunderstanding of how to effectively marry land- andwater-based workouts for runners. However, beforedelving into the specifics of this unique marriage, abasic understanding of some of the physics ofmovement in water and the corollary physiologicaloutcomes must be understood.

The Science of Running in WaterWith the aforementioned in mind, we are always ina “fluid” environment, i.e., air, water, or both. Whiletraining on land, we’re only concerned with air,which is much less dense than water. In fact, thedensity of water is ≈ 800 times greater than air.1 Whatthis means is that training in water is more difficultbecause it’s “thicker,” or a more viscousenvironment. Furthermore, Archimede’s Principleexplains why a body with a small mass and a largevolume (large amounts of fat) floats and whynormally lean runners sink. This is why we need toencourage our lean runner’s to wear some type ofbuoyancy device, e.g., Zero Gravity Buoyancy suit™(AQx Sports, McMinnville, OR) or other suitablebuoyancy belt, etc.

Along these same lines is the concept ofbuoyant force, which acts vertically upward inopposition to the force of gravity. Similarly, specificgravity is the ratio of the weight of an object (body)and the weight of an equal volume of water.According to J. G. Hay,2 a specific gravity of ≤ 1.0 willfloat; fat has a specific gravity of ≈ 0.8, muscle has aspecific gravity of ≈ 1.0 and bone has a specificgravity of ≈ 1.5–2.0. A better understanding of theseconcepts enables us to provide for the opportunityfor appropriate technique and, thus, enhancedworkout carryover from water running back to land-based running. My research has demonstrated thatwhen the runner can float, they will have betterkinematics during the running gait cycle, breatheeasier, and will be able to focus more on theattainment of the goal associated with theprescribed workout.

Another important type of force to take intoconsideration while moving in water is termed drag.In fact, drag is the major resistance to overcome inwater.3 Even though there are two types of drag,form and surface, form drag is the major type ofdrag to understand relative to the propermanipulation in running workouts in the water. Themost important consideration is that drag is highlyvelocity dependent (V2). Because of this, thevelocity of the movement is one of the mosteffective ways to either increase or decrease formdrag and, thus, the workload. Furthermore, due tothe accommodating (isokinetic) nature of the

resistance while moving in water, instantaneousadjustments can be made during workouts to betterattain appropriate individualization of workouts.

A lesser component of drag is the overall crosssectional area that’s exposed to the water. Thiscomponent of drag has direct implications relativeto the length of lever exposed to the water, e.g.,generally speaking runners with longer legs willexperience a slower stride cycle rate than theirsomewhat shorter counterparts.

An important physics concept relative to watertraining and conditioning is hydrostatic pressure.Pressure is the force/area. Pressure is exerted on usfrom all directions. This is true both on land and inthe water. Hydrostatic pressure is importantbecause it helps us understand physiologicalmanifestations, e.g., cardiac output and thecommonly reported lower maximal heart ratesassociated with running in deep water. In fact, theaverage HRmax has been reported to be 10–15 bpmlower in water running than those found on land.4

These lower HRmax values are at least partiallyexplained by the increase in hydrostatic pressure.This is particularly true in deeper water, especiallyon the lower extremities. This increase in pressuredrives the blood flow toward the head and isassisted by the absence of gravity. In turn, thisaccounts for the lower HRmax values exhibited indeep-water running. Due to the linear relationshipbetween HR and oxygen consumption (VO2), it is nosurprise that VO2max reported values average 6–10ml•kg–1•min–1 lower than those found duringmaximal land-based running. Interestingly, in arecent study,5 it was found that wearing aspecialized drag-producing shoe (AQx) during asubmaximal 30-minute deep-water running trial notonly produced similar HR values to those found onland, but wearing the shoes created a 9% increasein energy expenditure over running barefoot whileboth deep-water running trials were conducted atthe same cadence (stride rate). Similar results werefound in a Brigham Young University study wherewearing AQx water shoes increased V02 by 4.12mL•kg–1•min–1 at any given water treadmill speed.6

One further point regarding HR values in deep-water running is that it has been reported that at asubmaximal level, defined as 55–65% of land-based VO2max, there’s no statistically significantdifference found between land and water-basedheart rates.5,7,8

However, as opposed to the lower values foundfor HR and VO2, ratings of perceived exertion (RPE)using Borg’s 6-20 category scale are typicallyreported to be 1–3 points higher while running indeep water than commonly reported for land-basedrunning.5,8 These higher RPE values may be

Land + Water = Optimal Performance for RunnersBy Dr. Garry Killgore


somewhat explained by lesser-trained musclegroups and fiber types being innervated with anincrease in carbohydrate (glycolytic) metabolism.9

Regardless of the lower heart rates found, andusing the same pressure mechanism as previouslydescribed, hydrostatic pressure is also directlyinvolved in the increased effectiveness of deep-water running for active recovery after workouts byassisting the blood flow in fatigued muscles.10 Inaddition, another use of the hydrostatic pressuremight be found in the strengthening of thebreathing muscles. For an excellent review ofpertinent scientific evidence of this contention, seeDr. Bruce Becker’s article.11

Another biomechanical key to the differencesbetween land and water running is gravity. Whenrunning in water, the absence of gravity inconjunction with the unique properties of water,including increased drag, density, and pressure,doesn’t allow the runner to generate momentum asthey do during their normal gait cycle on land. Thisisn’t necessarily a bad thing, because thisphenomenon allows us to train all musclesthroughout a complete normal gait cycle anddecreases the likelihood of encouraging muscularimbalances.

The take-home message from understandingthe science of running in water is that because therunner’s velocity in water is slower, we simply can’tattain the same stride cycle rate (the number ofstrides/minute) in water that we can on land.Furthermore, the kinesthetic perception or “feel”will be altered due to the lack of gravity and theincrease in drag. However, if understood andapplied appropriately, working out (running) inwater can be a fantastic adjunct to a normal runningregimen and should significantly decrease thelikelihood of incurring any number of running-related injuries commonly associated with oursport.

Deep-Water Training Now that there’s a basic understanding of thephysics and the related physiological outcomes ofmoving in water, we can turn our attention tomaximizing the specific benefits to runners.

Deep-Water Running TechniqueAs I always point out, we must emphasize great formand technique first and foremost with our runnerswhether we’re running on land or in the water.Unfortunately, many professionals in the pastneglected proper form to get an artificial elevationof the heart rate as the only indicator of workload.

It’s with the aforementioned in mind that Iconducted my doctoral research that compared twomajor styles of running in water, both while wearingshoes and while barefoot.8 The results I foundclearly indicated that both qualitatively andquantitatively there is a style of deep-water runningthat perhaps should be preferred because it bestmimics running on land. The “cross country” oropen gait pattern of running in deep water can bedescribed as follows:

• The water should be at approximatelyshoulder level below the chin with the headheld in a neutral position facing forward.

• The body leans slightly forward of a verticalposition. This position is similar to running upa slight incline or into a headwind. This isimportant because if you lean too far backyour knees will come up too high in the frontand you will be practicing the high-kneeversion of deep-water running (which looksmore like stair-stepping).

• The arm carriage should be relaxed andidentical to land-based running. Your arms willprimarily move from the shoulder joint(relatively stable) with elbows flexed atapproximately 90º.

• The hands are held in a slightly clenched-fistposition with your thumb resting lightly onyour forefinger to decrease the likelihood ofusing a dog-paddling motion.

• The legs follow a pattern that’s more of afaster running motion like interval training,rather than a light recovery or aerobic runwhere:

– The knee comes up toward the surface ofthe water until the hip reaches a position ofapproximately 60–80º (hip flexion),followed by extension of the leg toward thebottom of the pool. It’s important to keep aslight amount of flexion at the knee toensure that the runner doesn’t experienceany hyperextension due to the increase indrag of the now-long lever and increasedmoment of inertia.1

– The foot moves from approximately 0ºdorsiflexion at full hip flexion (imagine yourfoot in the same position as if you werestanding on the ground in a normal position)to approximately 50–70º of plantarflexion(toes pointed slightly at the bottom of thepool) when the leg is fully extended. A goodthing to imagine is to think of your foottouching the bottom of the pool when yourleg is almost fully extended, then movingyour foot back toward the edge of the poolas far as possible without rotating your hips,then the foot moves under your butt, andfinally lifting the knee up to allow the foot tocontinuously move through the gait pattern.

• The athlete should be instructed to have atotal body forward lean similar to running intoa headwind. This is not simply bendingforward at the trunk, but should be a completelean. This allows for more engagement of thehamstrings and gluteals and less of anoveremphasis on the hip flexors and upperbody.

For access to underwater video footage of proper deep-water running mechanics, visit www.aqxsports.com




SummaryPart of the reason that we have enjoyed goodsuccess with our runners stems from the philosophythat we need to train hard, but we need to alsoprotect the overall health of our athletes. This iswhere regular pool training has benefited us. Wehave many specific examples of runners who haveachieved at all championship levels, from theconference to NCAA III, NAIA, and Olympic Trials,because of this philosophy. One suggestion is tofind an educational specialist with an appropriatebackground or seek out clinics or workshops on thespecific evidence-based suggestions forprogramming, selection of exercises, adaptationsdue to water, etc. That said, I would like to offer thefollowing sample workout of how to implementmore aquatic-based training into your overall plan.

Sample Workout #1DDeep-Water RunningThis is an appropriate routine for the middledistance events during pre-season to be completedin exchange for one land-based interval day.

Week 1: Set = 5x30 seconds at a comfortably hardpace, with 30 seconds’ recovery (focus is on rangeof motion, not only a speed increase)

Week 2: Set = 5x45 seconds at a comfortably hardpace, with 1:15 seconds’ recovery (focus is on rangeof motion, not only a speed increase)

Week 3: Set = 5x1 minute at a comfortably hardpace, with 1:00 minutes’ recovery (focus is on rangeof motion, not only a speed increase)

Week 4: Set = 5x1:30 minutes at a comfortably hardpace, with 1 seconds’ recovery (focus is on range ofmotion, not only a speed increase)

Warm-up for 10 minutes in the deep section of thepool using the “open” running gait pattern (work onform)

Set I: Using the open running gait, complete thefollowing progressionBetween sets = active recovery using the openrunning gait for an additional 2 minutes

Set 2: Using the open running gait with legs only(arms held in place out in front), complete thefollowing progressionBetween sets = active recovery using the openrunning gait for an additional 2 minutes

Set 3: Using the open running gait complete thefollowing progressionBetween sets = active recovery using the openrunning gait for 2 minutes

BONUS Set 4: Run at a medium pace for 4–5minutes (this can be increased in intensity and/orlength as fitness increases)

Cool-down = active recovery using the open runninggait for 9–10 minutes

For more specific information on any aspect of watertraining for running, visit my website atwww.aqxsports.com or e-mail me directly [email protected] Clinics are available onrequest.

Dr. Garry Killgore is the president anda founding partner of AQx. He is a fullprofessor and academic chair ofHuman Performance at LinfieldCollege and earned his PhD inExercise Physiology andBiomechanics. He has published andpresented on the biomechanics ofrunning both on land and in water,prevention of running-related injuriesand scientific concepts applied to

coaching. His specialty is alternative training andrehabilitation for athletes. He just completed his 21st year asLinfield College’s (NCAA III) head men’s and women’s crosscountry and track & field coach.

References1. Killgore, G. L. (2008). Water power. Techniques for track &

field and cross country, 1(3), 38–43.2. Hay, J. G. The biomechanics of sports techniques (4th ed).

Englewood Cliffs, NJ: Prentice Hall, 1993.3. DiPrampero, P. E. (1986). The energy cost of human

locomotion on land and in water. International Journal ofSports Medicine 7, 55–72.

4. Frangolias, D. D., & Rhodes, E. C. (1996). Metabolicresponses and mechanisms during water immersionrunning and exercise. Sports Medicine 22, 38–53.

5. Killgore, G. L., Coste, S. C., O’Meara, S. E., & Konnecke, C.J. (2010). A comparison of the physiological workloaddifferences between shod and barefoot sub-maximaldeep-water running at the same cadence. Journal ofStrength and Conditioning Research, (forthcoming).

6. Rife, R. K., Myrer, J. W., Vehrs, P., Feland, J. B., Hunter, I., &Fellingham, G. W. (2010). Water treadmill parametersneeded to obtain land treadmill intensities in runners.Med. Sci. Sports Exerc., 42(4), 733–738.

7. Mercer, J. A., & Jensen, R. L. (1998). Heart rates at equivalentsub-maximal levels of VO2 do not differ between deepwater running and treadmill running. Journal of Strengthand Conditioning Research, 12, 161–165.

8. Killgore, G. L., Wilcox, A., Caster B., & Wood, T. (2006). Alower extremities kinematic comparison of deep-waterrunning styles and treadmill running. Journal of Strengthand Conditioning Research, 20(4), 919–927.

9. Michaud, T. J., Rodriguez-Zayas, J., Andres, F. F., Flynn,M.G., & Lambert, C. P. (1995). Comparative exerciseresponses of deep water and treadmill running. Journal ofStrength and Conditioning Research 9, 104–109.

10. Reilly, T., & Ekblom, B. (2005). The use of recovery methodspost-exercise. Journal of Sports Sciences, 23(6), 619–627.

11. Becker, B. E. (2009). Aquatic therapy: Scientificfoundations and clinical rehabilitation applications.Physical Medicine and Rehab 1, 859–872.


HHundreds of books, filled with conflictinginformation, have been written about dietand nutrition, so it’s no wonder that many

teenagers have questionable diets. And the field ofsports nutrition has more than its share of mythsand poor dietary practices.

Most nutritionists who work with teenagersusually find several things at fault with the diet ofevery one of their young clients, and teenageathletes are no exception. In fact, many young track& field athletes perform poorly, without even beingaware that nutritional errors are causing the slump.Teen athletes are putting their health at risk by notpaying attention to their nutrition because they arefacing tremendous growth spurts on top of theenergy requirements for track & field.

Here is some sports nutrition advice you canpass along to your teen athletes that will cover thebasics, and hopefully result in them making a fewchanges for the better to their diet.

I’m going to sound like your grandmother here,but teens should realize several things about theirdiet. First, teens tend to be repetitive about theirfood choices, so the food they eat generally remainsconstant over the months. Sadly, their diet has fartoo much high-calorie, low-nutrient-density foods,and is usually missing important foods necessaryfor sports performance and recovery. Combinethese errors with poor nutritional habits such asmissing breakfast, not snacking before training, andnot drinking enough fluids, and you have a recipefor underperformance, no matter what event theteen competes in.

1. Eat a varied and balanced diet. Teens (and byproxy, their parents) should consume a variedand mixed diet, and avoid the fad foods of thelatest fad food diet published in a magazine.Foods that should be on your weekly list shouldinclude dairy products (milk, cheese, yogurt,butter); meats (beef, poultry, pork, cold cuts);fish (canned tuna and fresh); eggs; grainproducts (whole wheat bread, pancakes, bagels,pasta, rice, crackers); cereals (nonsugared); fruits(all varieties); vegetables (all varieties); andhealthy snacks (healthy, low-sugar sports bars).

Eating from this list will ensure adequateenergy for training and nutrients for repair andgrowth of muscle, tendons, ligaments and

bones. It boils down to an emphasis oncarbohydrates, moderate amounts of proteinand low-fat foods.

2. Avoid high-calorie, low-nutrient-density foods.They are easy to identify, and you don’t need tobe a nutritionist to see that Snickers bars andmost junk foods fit these categories. The trick isto substitute appetizing foods for junk foods sothat teenagers will consume them instead.Eating lower-calorie, high-nutrient-density foods(such as vegetables and fruit) will also providethe important vitamins and minerals thatregulate tissue growth and repair.

3. Focus on more calories during high-volumetraining. Athletes doing strength training mayneed additional high-protein, low-fat foods.During conditioning phases, the athlete willneed a higher intake of calories and fluid.

4. Eat breakfast! This should have a mix ofcarbohydrates, proteins and fats, and providebetween 25% and 33% of the day’s calories. Ifteens complain that they can’t stomachbreakfast, have them try it for two weeks, andthey’ll find that their stomach quickly adjusts.They’ll also feel more alert in class and havemore energy during the day.

5. Avoid sugary and caffeinated foods and drinkslike the plague. I write this article from Seattle,the spiritual coffee capital of the U.S., and havenever seen so many anxious, jittery and wiredpeople in my life. The teenage years are way tooearly to get hooked on caffeine and sugar.Neither of them has any redeeming value toathletes, and may have some negative effectson athletes.

6. Eat healthy snacks throughout the day and drinkconstantly. Teenagers have a deep addiction tothe latest generation of “high energy” drinkssuch as Red Bull and its imitators. These drinksare expensive and do not benefit the athlete inany way, except to provide a rapid sugar andcaffeine release. The other ingredients arequestionable at best, and the research on themis scant and wanting. Drink watered-downsports drinks and water, and avoid the sickly,sweet, sugary ones.


Maximum Nutrition for the Young Track & Field AthleteBy Roy Stevenson



AAs you can see, the book is called Track Town, USA. But it’s really a book ofmemories. Memories about a place where more great moments in track and fieldhave taken place than anywhere else in the United States, if not in the world. It’s

about Hayward Field, and the athletes, coaches and fans who have turned it into atemple of the sport since the first six-lane track was laid down encircling the Universityof Oregon’s football field in 1921.

No one in 1921 could have imagined how this modest six-lane cinder oval wouldgrow and flourish in the next 90 years, nor foresee the wonders that the world’sgreatest runners, jumpers and throwers would produce for some of the world’s mostrabid track fans.

But thanks to gifted photographers Rich Clarkson and Brian Lanker and theequally gifted writer Kenny Moore, you can re-live them: the early years of coach BillHayward, the decades at the top under Bill Bowerman, Bill Dellinger and TomHeinonen, and most recently the renaissance led by Vin Lananna; icons like StevePrefontaine, Alberto Salazar and Mary Decker Slaney; the hundreds of national, worldand Olympic champions from all over the world who have competed at Hayward; theNCAA and AAU championships, Olympic Trials and Pre Classics; and the more than 200sub-4-minute miles run on the Hayward track, 141 of them at the Pre Classic alone.

Moore’s elegant prose is handsomely illuminated by nearly two hundred photos,beginning with coach Hayward’s 1907 track team and running all the way to the heroicsof Andrew Wheating, Ashton Eaton and Keisha Baker in the 2010 NCAAs. Some of thepictures are familiar, for they are classics. Many more, including several of Prefontaine,have never been published before.

You don’t have to be from Oregon to love Track Town, USA. Any athlete, any coach,any official, and any track fan who has been to Eugene, Oregon will want to own it.Outside of Eugene, though, it’s virtually impossible to buy a copy of Track Town, USA atyour local bookstore. However, it’s available on the Internet atwww.trackandfieldnews.com and clicking on e-store, or by sending a check for $42.90($39.95 plus $2.95 for mailing) to Track & Field News, 2570 El Camino Real, Suite 480,Mountain View, CA 94040.

— James Dunaway

Book of the Year


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