2012 summer club running magazine

ClubWE RUN THE NATION!

RRCA.org

RunningSummer 2012

BOBBY MACK

2012 RRCA National 10K Champion

Nutritional Needs of the Older Athlete

RRCA National Awards

U.S. Olympic TrialsReview: 10,000 & 5000

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ClubRunningWE RUN THE NATION!

Executive Director’s Letter

CONTENTS

4

RRCA Members Speak5

8 Health & Safety Spotlight

RRCA Member Spotlight10

Sorting Through Sports Supplements

Great Races That Don’t Break the BankMost Valuable (Club) Runner

RRCA Program Spotlight

RRCA Champs Spotlight

27

Shoe Review

21

Summer 2012

Kids Run the Nation UpdateNew Runner Friendly Communities

Presidio 10 North Carolina Roadrunners Invitational 10K

Nutrition for the Older Athlete

24

‘Buyer Beware’ Tips on Selecting RacesWeb Poll, RRCA Runner Survey

Outstanding Volunteer, Club Presidentand State RepresentativeExcellence in Journalism Awards

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Summe r 2 0 1 2 ClubRunning • 3RRCA . o r g

Training Tips30

RRCA Awards Spotlight

U.S. Olympic Trials Review: 10,000 & 5000 by Dave Hunter

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4 • ClubRunning Summe r 2 0 1 2 RRCA . o r g

Executive Director’s Note

ClubRunningSummer 2012

www.ClubRunning.net

ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive DirectorJean Knaack

RRCA PresidentDavid Cotter

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor

Christine Johnson, [email protected]

DesignerAlex Larsen

PhotographersVictor Sailer www.PhotoRun.net

BigStockPhoto.comBrightroom.com

Carolina Snapshot Sports PhotographyRay Charbonneau

Des Moines MarathonKids of the OC

Memphis Runners Track ClubMatt Mendelsohn

ProofreaderRed Ink Editorial Services, Madison, WI

Pre-Press/PrinterW. D. Hoard & Sons Co., Fort Atkinson, WI

RUNNING NETWORK LLCAdvertisingLarry EderPresident

phone: 920.563.5551 x112; fax: [email protected]

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CounselPhilip J. BradburyMelli Law, S.C.Madison, WI

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Member of

ClubRunning is produced by Shooting Star Me dia, Inc. for publisher Running Network LLC, P.O. Box 801,Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at theemail address in the sidebar (right).

Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher as-sumes no responsibility or liability for content of paid advertising and reserves the right to reject paid adver-tising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will behonored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Copyright © 2012 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved.No part of this publication may be repro duced in any form without prior written permission of the Publisher.

We recommend, as with all fitness and health issues, you consult with your physician before institutingany changes in your fitness program.

Let Us Hear From You!ClubRunning welcomes your suggestions, comments, and questions. Direct them to [email protected]

Address Changes/Missing IssuesPlease visit www.rrca.org/publications/club-running/ about address changes, duplicate mailings, or missingissues. Please include both old and new addresses.

II love this time of year, especially every four years when you geta great dose of athletics from the Olympic Trials period with a little Tour de France coverage thrown into the mix in July,

followed by the world’s best on display at the Summer OlympicGames. I find it highly motivating at any age to see these great athletes competing and pushing themselves to be the best they can beon race day. I wish our Team USA athletes the best of luck at the London Olympic Games this summer, especially our distance runners.

This summer has also brought some great racing at the RRCAchampionship events. I want to extend a big “thank you” to our program sponsors Gatorade, Sports Authority, Ashworth Awards,

Rainbow Racing, and Coolmax for providing the RRCA championship events with great products and support. I also want to thank all our race directors and running clubs that hostedRRCA championship events during the year. To our readers, we encourage you to seek outRRCA championship events as great options when registering for an out-of-town event. Eachchampionship event is required to complete a detailed application; The RRCA state rep reviews state championships, regional directors review regional championships applications,and the RRCA board reviews national championships applications.

As running as a sport and healthy activity continues to grow in popularity, we want to helprunners make smart choices about the events they choose to participate in. In recent monthsthere have been several events around the country that have failed to deliver due to poor planning, and the registered participants are left with a hole in their pocket and no event to runas advertised. Compared to the number of events hosted annually by RRCA members, whichis in the range of several thousand, this is not a widespread problem, but there have been someisolated incidents. To help our readers, the RRCA board of directors is happy to share some recommendations on page 6 that we believe will help you be a more informed consumer as youregister for your next big event.

—Jean Knaack

Jean Knaack

ClubRunning is a complimentary publication made possible by our advertis-ers and created through a partnership between the Road Runners Club ofAmerica (RRCA) and Running Network LLC. You’re a member of your localrunning club and your local running club is, in turn, a member of the RRCA.

ClubRunning

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On the Cover: Bobby Mack captured theRRCA National 10K Title at the North

Carolina Roadrunners invitational 10K.

See story on page 23.

Carolina Snapshot Sports Photography

RRCA Members Speak


Be Part of Our RRCA Facebook Discussions by visiting us at www.facebook.com/Roadrunnersclubofamerica andhelp us reach our goal of more than 5,000 Facebook fans by invitingyour friends to “like” the RRCA on Facebook.

Why did you join your local runningclub?

Votes 0 50 100 150 200 250Votes 0 5

0

For the structured group runs. 22% (63)

To meet people 24% (68)

To lose or maintain wieght. 11% (31)

For race entry fee discounts. 5% (13)

To increase speed or endurance. 14% (40)

To get off the couch & get running. 13% (38)

Other 10% (29)

We invite our readers to participate in the RRCA website polls atwww.RRCA.org

Total Votes: 282

Find us on Facebook,

Twitter, and YouTube!

RRCA.org website pollParticipate in the RRCARunner SurveyIn 2006, the RRCA conducted a survey of individual runners, certifiedcoaches, and RRCA members. To ensure that we are working towardachieving our mission and objectives in our strategic plan, we inviteeveryone to complete our 2012 RRCA Runner Survey. We encouragerunning club leaders to post the survey on their websites or email thelink to their members to help us reach as many runners as possible. Findthe survey link in the Program Spotlight at www.rrca.org

Editor’s CorrectionOn page 12 of the [Spring 2012] issue, the word “indoors” should beadded to the sentence about Jim Beatty becoming “the first person inthe world to run a sub-4-minute mile.

Thanks for an enjoyable issue! —John, Member of 5 RRCA Clubs

Bring Back the Mile founder Ryan Lamppa notes that “indoors” was inadvertently omitted from the Jim Beatty sub-4-minute mile comment. Earlier in the article we acknowledged Roger Bannister as the first man to runa sub-4-minute mile.

RRCA Members Speak

By Jean Knaack and the RRCA Board of Directors

As the popularity of running continuesto grow, so do the number of eventsheld each year around the country. This

is a good thing for our sport; however, as withall growth industries, there are inevitably goingto be a few bad apples that spoil a barrel, as theold saying goes.

The RRCA has worked for 54 years topromote safe and enjoyable events for runners,and there is nothing more frustrating thanhearing stories about race promoters who sellentry fees only to cancel the race with mini-mal notice, provide no refunds, and give onlyvague excuses or false information as to whythe event was canceled or postponed. Wearen’t talking about races that are canceled orpostponed due to emergency weather condi-tions, acts of God, or other emergencies on ornear the course. Bad weather and accidentshappen and are completely out of a race di-rector’s control. We are referring to races thatare canceled or postponed because the eventowners haven’t done due diligence in the or-ganization of their event, and the runner is theone who loses in the end.

As more events are launched, the RRCAboard of directors offers the following adviceto help runners intelligently choose events, es-pecially if you’re looking for a great out-of-town event to run that also happens to be anew event.

v Look for events that have been run be-fore. If an event boasts anywhere from 3–30+years’ running, there’s a good chance the racewill go off as promoted.

v Look for events that are USA Track &Field certified courses. You should be able tofind the certification number for the course onthe event website. The best place to look is atthe bottom of the site or in the course infor-mation section for the event. Certifiedcourses show that the event director hastaken the required steps to ensure the coursehas been accurately measured, and that theevent director is taking seriously their dutiesto host an accurate event distance.

v Look to see if the local running clubhosts the event or if the event director has alocal address or phone number listed. Eventsmanaged by someone who lives in the com-munity where the event is taking place usuallyhave a good track record for going off asplanned. If the race is promoted by an unfa-miliar promoter or an out-of-state company,google the company or promoter. Do theyhave positive comments from other races theyhave directed? If not, “buyer beware” certainlyapplies. For example, one national event pro-moter tried to cram 20,000 runners, against

local expert advice, into a venue that clearlywas only suitable for 5,000 runners. The com-ments on social networks and in the localpaper were not positive.

v If the race is an inaugural race,closely review the race website. Does it postall relevant race information in an easy-to-findformat? Events that are missing importantinformation—course maps, packet pick-upinformation, event schedules, event rules(including refund information), award infor-mation, race director contact information,etc.—should be considered suspect. A well-thought-out race should include a well-thought-out website or at least a detailedregistration page. Websites with limited eventinformation should be suspect, especially if therace promoter is trying to attract out-of-townrunners.

v Look for safety information on thewebsite or in the waiver of liability. Does thewebsite outline expected weather conditionsand road conditions on race day? Does thewaiver contain information specific to theevent, the course conditions, the event director,and the event sponsors? If not, think twicebefore registering for the event. Includingspecific conditions related to the course andlocal weather information can mean there’s agood chance the event director is at least famil-iar with the area and the course.

v Use your networks when researchingout-of-town races. Read race reviews on web-sites such as the Running Network,Marathonguide.com, Runner’s World, Let’s Run,etc. If the race has a Facebook page, check it toread what other runners have said about priorraces and/or are saying about the upcomingrace. Negative comments are a red flag. Alsocheck the Facebook page of area running clubsfor local feedback. And check in with theBetter Business Bureau to determine whetherthe race promoter has been the subject ofcomplaints in connection with other races.

v Look for signs of community supportfor the race on the event website. Determinewhether the race has designated a local charityas the event beneficiary. Does the event organ-izer or promoter note how much they plan todonate to the charity or how much they havegiven in the past? Think twice about an eventthat simply says, “Proceeds go to charity”without naming a specific charity partner(s).Does the event outline how donations can bemade directly to the charity partner? Has therace partnered with the local parks & rec de-partment, local running club, local Y, localsports commission, etc.? Are local merchantson board supporting the event? A quick review

to see if an outside promoter has communitysupport can be an indication that the eventwill most likely take place because of a jointvested interest in the success of the event.

v Look for price gouging, especially withnew events. The national average is $25–30for a 5K, $35–40 for a 10K, $45–60 for ahalf marathon, and $60–100 for a marathon.Certainly location can dictate pricing, espe-cially in larger cities with significant road clo-sures and police support. If the event pricegreatly exceeds these averages, especially for afirst-time, unproven event, ask yourself,“What am I getting for my money?” Forevents with high price tags, you’re better offto seek out events with a proven track recordof performance or, better yet, find a greatlocal road race with a proven track record fora fraction of the price.


RRCA Board of Directors’ ‘Buyer Beware’ Tips

On Mar. 14, the board of directors of theRoad Runners Club of America met inMemphis, where it adopted the first-everRace Director Code of Ethics.

The RRCA Race Director Code ofEthics outlines the expected standards ofconduct of any person or group that con-ducts a running event, road race, trail race,or similar type of event that is either for profitor nonprofit and where individuals pay a feeto participate in the organized running event.

One of the RRCA’s primary goals is topromote a standard of conduct for all RRCAmembers producing running events. Formany years, the RRCA has promoted theGuidelines for Safe Events, which all cluband event directors joining the RRCA mustagree to follow. The Race Director Code ofEthics, coupled with the RRCA Guidelinesfor Safe Events, provides a clear set of guide-lines for all RRCA club and event members.

The event business has grown dramat-ically in the last five years, and the RRCA hasadopted many policies that outline best prac-tices for managing running clubs. The RaceDirector Code of Ethics is a policy thatspecifically speaks to a growing segment ofour membership: event directors.

The complete RRCA Race DirectorCode of Ethics may be found atwww.rrca.org/event-directors/code-of-ethics/

RRCA Adopts RD

Code of Ethics

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Sorting Through Sports Supplements

Health & Safety Spotlight

By Marie Spano, MS, RD, CSCS, CSSD

Your age-group–winning teammate pops sev-eral dietary supplements in the morning withbreakfast, squirts down a pre-workout “en-

ergy boosting” gel before his run, and slams a re-covery beverage afterward. Since he’s a regularage-group winner, his regimen seems enticing. Butthen your memory jogs back to news stories onUsain “Lightning” Bolt. With the exception of vita-min C, this Olympic champion doesn’t like takingsupplements. Instead, Bolt relies on a healthy diet,including a vegetable native to his country: yams.Athletes have varied opinions on sports supplementswhich, when combined with media misinforma-tion, can make the topic of sports supplements veryconfusing.

Is It Safe?Before you take a sports supplement, first considerif it’s safe for you. For athletes who are drug tested,this is vital. You need to make sure the supplementdoes not contain any banned substances as identi-fied by your sport’s governing body. After that, takea close look at the other supplements, medications,and medical conditions you have. Will this supple-ment interact with any of them? If you’re unsure,ask your pharmacist. The last thing you want is totake something intended to improve your healthwhen, in fact, it will have the opposite effect.

What Does It Do?Next, determine exactly what the supplement doesand if it can live up to it’s health- or performance-en-hancing claims. Keep in mind that what works foryour teammate, friend, or even an Olympian maynot work for you. After all, your training program,dietary intake, goals, and lifestyle are unique to you!

Tried and TrueA plethora of sports supplements are available onthe market, including some that have the green lightfor improving performance and/or recovery for run-ners:

Electrolytes – We all lose electrolytes, primarilysodium, through sweat. If you’re training in the heat,you lose even more water and electrolytes throughsweat. Though sports drinks contain electrolytes,many athletes need more (sometimes over twice as

much sodium) to replace the amount they losethrough sweat. Very low sodium levels (hypona-tremia) is extremely dangerous and leads to a spec-trum of symptoms from confusion, fatigue, andcramps, to death.

Carbohydrates – You can eat your carbohy-drates from regular food after you train or compete,but you also need carbohydrates while running ifyou’re out there longer than an hour. Eating andrunning usually don’t go together unless you are anultra marathoner. Therefore, sports drinks, gels, andgummies are a fantastic way to deliver the right typeof carbohydrates (those that get into your blood-stream right away and provide immediate usable en-ergy) to your hard-working muscles.

Protein – Most runners don’t consume proteinwhile running. In fact, doing so could lead to anupset stomach. However, protein should be con-sumed post-exercise to minimize muscle breakdownand possibly even improve glycogen synthesis inyour muscle tissue (carbohydrate stored in muscle—your fuel tank and main source of energy for run-ning). Liquid protein sports supplements orpowders you mix into liquids are convenient, butyou can also eat regular food. Just try to do so within30–60 minutes after your run.

Caffeine – Caffeine temporarily increases alert-ness, decreases fatigue, and improves mental func-tioning. It helps you “think” a little better. And it canboost your performance during both endurance ex-ercise and high-intensity exercise, such as sprinting.However, more isn’t better when it comes to caffeine,so know your limits, since too much can leave youjittery. Caffeine does not dehydrate athletes. Thatmyth was shattered a few years ago, so go ahead andenjoy your morning cuppa joe with no worries.

Marie Spano, MS, RD, CSCS, CSSD is one of the coun-try’s leading sports nutritionists. She combines sciencewith practical experience to help Olympic, professional,and recreational athletes implement customized nutri-tional plans to maximize athletic performance. Spano isthe sports nutrition consultant at Competitive EdgeSports and runs Spano Sports Nutrition Consulting.


Bigstockphoto.com

RRCA Member Spotlight

Compiled by Jean Knaack

Great Races That Don’t Break the Bank

As part of the RRCA member survey, we offer the opportunity for re-spondents to outline what they believe are threats to the success ofdistance running. Preliminary results show a large number of people

who lament the rising cost of entry fees as a significant threat to distance running. One respondent mentioned, “The RRCA needs to promote affordable races through Club Running.” We agree! The RRCA believes thatrunning needs to remain an affordable, quality activity so everyone can participate. If you’re looking to save a few bucks, look for races that still offerthe opportunity to mail in your registration with a check. This will save youfrom having to pay the 3–6% processing fee that often comes with the convenience of online registration. For example, we found that the CapeCod Marathon in Falmouth, MA and the Heart of America Marathon inColumbia, MO both offer a mail-in registration option.

We asked our RRCA Facebook friends and Twitter followers toshare information about their favorite events, and more importantly, affordable events known for their quality.

RRCA friend and Twitter follower Nicholas Norkfolk recommendsSoaring Wings Half Marathon in Conway, AR as one of the best halfmarathons one can do in the state, if not the best. The race organizersunderstand what it takes to put on a successful event. Early registration ($35) ended in late June. Regular registration is only $45and that’s a deal, especially for what you get in return.

The weather is brisk at the start, but it’s plenty warm at the end. Thecourse has some rolling hills with the biggest at mile 12, but once you make

it to the top, it’s literally all downhill from there. I paced the 2:15 groupwith some awesome friends last year and I look forward to it this year.

The t-shirts are always nicely designed. In addition, there areunique medals and awards. The first time I was involved with the racewas as a volunteer. I knew then this race would not be one I wanted tomiss in the future.

The race is part of the Arkansas Grand Prix Series (www.arkrrca.com),which makes it even more tempting to Arkansas runners. However, thatdoes not seem to deter runners from out of state. Obviously, word is spreading of a top-notch event. If you want to do a race with a great atmosphere, for a great cause, with great post-race festivities, this is where youwant to be in late October. I hope to see you there! Register atwww.swhalf.com

Norkfolk also recommends the Mississippi Blues Marathon & HalfMarathon. It’s celebrating only its sixth year, but with the way it’s managed,one would think it’s been around longer than that. This marquee event hasgarnered large support from runners across the nation as well as the localcommunity.

Don’t be fooled by the race’s name. It’s about more than the music,although the music is good and you’ll hear some being played while onthe course. The volunteers on the course make you feel at home as theycheer you on. Be prepared to get your adrenaline pumping as you runsome hills on this course.

Jackson, MS is a nice place for a race and the city’s amenities com-plement what the race offers. Within minutes of the race’s starting point,there are a variety of things to do. Whether you’re into sports and recre-ation (www.visitjackson.com/Discover-Jackson/Sports-Recreation), the arts(www.visitjackson.com/Discover-Jackson/The-Arts), museums (www.visit-jackson.com/Discover-Jackson/Museums), dining (www.visitjackson.com/Din-ing), or heritage (www.visitjackson.com/Discover-Jackson/Heritage), Jacksonhas something for you.

If you like cool swag, this race definitely provides it. You’ll get a CD tolisten to some tunes on the way home, along with a bag and t-shirt thatyou’ll be proud to wear. The quality of the medal is unparalleled. I’m not really into medals, but I had to contact Ashworth Awards to let them knowabout the good work they did.

You’ll leave this race wondering how you paid so little and received somuch. That’s not a bad thought to have, now, is it? Register today atwww.msbluesmarathon.com

On the last Sunday of each month at George Bush Park in West Houston,you will find 150+ runners gathered for a free 5K. Yes, you read right—it’sfree! The race features a shady, scenic, flat asphalt course closed to vehiculartraffic and with only one turn halfway; splits called at ½, 1, 2, and 3 miles;ice cold water on course; awards for the top three men and women; bountiful door prizes; elaborate start/finish line with race clock; musical entertainment throughout; fast on-site registration; and same-day race resultsemailed to participants and posted on the Internet. We have an active Face-book page where, immediately after each race, we post ~100 race photosthat attract lively tagging and comments. We hold a gentle warmup sessionprior to the race, and our runners enjoy made-on-site breakfast tacos, bagels,fruit, salty snacks, and ice cold water and Gatorade at our post-race party.

All this is made possible through the generous support of our sponsors,including Luke’s Locker, Pecan Creek Grille, Mission Burrito, My Fit Foods,

Mississippi Blues MarathonMississippi Blues Marathon

Run For Wellness 5K SeriesRun For Wellness 5K Series


Soaring Wings Half MarathonSoaring Wings Half Marathon

Jean Knaack

Road ID, Move Forward PT, Handmade Collective, and Fish Eagle Safaris. We have a solid pool of veteran racers who give back to the runningcommunity as race volunteers. The race is directed by Steve Shepard, a three-time RRCA national award winner and convener of the 2006 RRCANational Convention.

The race originated with The Houston Wellness Project, which Azita DiMarco and Kelly Ramey started to offer low- and no-cost wellness activitiesto the Houston community. The cost associated to engage in activities to stay healthy can be hefty. Gym fees, training programs, race entry fees all add up,and before you know it, you have to choose whether to fill up your gas tank or pay for a wellness activity. The Run for Wellness 5K Series provides all comers with a first class, fun wellness experience at no cost. Learn more at www.thehwp.org/5k.php

As advertised in Mid-American Running Associations’ magazine, the Heart of America Marathon celebrates its 53rd anniversary, making it the thirdlongest, consecutive running marathon in the U.S., according to the Association of Road Racing Statisticians. The marathon takes place on LaborDay in Columbia, MO. The challenging course consists of six major hills and runs along the Missouri River. The registration fee is $40, which includes a challenging race organized by the Columbia Track Club, a shirt, a finisher’s medal, and a post-race pizza party. Runners can register on-line or by mail. Learn more about the race at www.columbiatrackclub.com/hoa/index.htm

The Parkersburg News and SentinelHalf Marathon,hosted by the River City Runners and Walkers, begins in downtown Parkersburg, WV on Aug. 18,The rolling course takes you out of the city and intothe scenic surroundings of West Virginia beforelooping back into the commercial area. You’ll finish the race to the cheers of thousands of specta-tors lined up on Market Street prior to the Parkersburg Homecoming Festival Parade. The racehas served has both an RRCA regional and nationalchampionship event for many years. The registra-tion fee is $40 and you have the option to registeronline or by mail. Learn more about the race atwww.newsandsentinelhalfmarathon.com

There’s a reason this race was selected as the 2011Road Race of the Year. Imagine drinking a BloodyMary and munching on a breakfast burrito whileyour companion is drinking a local Sierra Nevadabeer and eating pancakes soaked in maple syrup—with a band playing in the background. And it getsbetter: Your backdrop is the San Francisco Bay withAlcatraz Island and the Golden Gate Bridge loominglarge. You can’t believe this is the finish line area.

Now imagine proposing a toast for havingrun through the Presidio and then both sides ofthe Golden Gate Bridge! (Note: The west side isclosed to pedestrians, except for this race.) You appreciate the cheering of the high school volunteers at the aid stations.

This is the Presidio 10 race in which the 10-milerace was an RRCA national championship (and willbe again in 2013), while the 10K was an RRCA western regional championship. There’s a competi-tion among RRCA clubs in the 10K for fastest cluband largest club. The race is put on by the Guardsmen, and proceeds go to The Ashlyn DyerFoundation for Neurological Research to fund research and raise public awareness for traumaticbrain injury. The registration fee for the 10 Mile isonly $45 and you get to run across the Golden GateBridge, which is priceless!


Heart of America MarathonHeart of America Marathon

Parkersburg News &Sentinel Half MarathonParkersburg News &

Sentinel Half Marathon

Presidio 10Presidio 10

RRCA . o r g12 • ClubRunning Summe r 2 0 1 2

RRCA Member Spotlight

Competitive runners tend to dismissolder women runners. After all, the av-erage woman is slower than the average

man, and every runner slows down as they age,so it’s obvious that those older women won’t bein the mix when it’s time to decide the winner.Right? But for a running club, the mature female runner from the back of the pack mightbe the most valuable jewel on the course.

More than any other competitive sport,running is all about the individual. You need aminimum of equipment, and the rules are simple: The first person to cross the finish lineis the winner. But humans are social animalswho tend to form communities any time agroup shares an interest. Thus, we end up withthe running club.

Clubs are social groups, but clubs alsoprovide a way for runners to pull together agroup of friends to compete as a team againstother clubs. Part of club competition is building the best team possible. It’s a cliché,but a team is like a chain: Really strong linkscan drag the weaker links on to victory, butonly if the weaker links aren’t broken. A runnerwho shores up a weak link can be just what thatteam needs most.

At the club level, where races have agegroups and divisions for each gender, slowerrunners have value above and beyond thatmeasured by the clock. Obviously, all else beingequal, fast runners are more valuable than slowrunners, but you have to balance that againsteach runner’s possible impact when you’researching for the most valuable type of runner.

The value of a runner to your club, likethe value of any resource, is based on the lawsof supply and demand. RunningUSA.orgpublishes yearly demographic data for theAmerican running population. The largest agegroup (by far) is the open category, men andwomen in their 30s and younger. As the age

groups get older, there are fewer runners ineach group for both men and women.

There’s a fairly even split between menand women runners overall, but the age distribution for men skews older. In otherwords, there are more women in younger agegroups, and more men in older age groups.The difference increases as age increases.

When you combine those facts, the resultis that the rarest runner is the older womanrunner.

Those numbers apply to individual clubs,as well. My own club, the Somerville (MA)Road Runners, has over 400 members, whichmakes us a little larger than average. We’re open to anyone, regardless of ability. Ourmembership demographics are distributed inproportions similar to the RunningUSA data.In the oldest groups, age 50 and up, we havetwice as many men as women.

Until you have enough runners to fillyour teams, you can’t worry about how fastthey are. It doesn’t matter if the runners you dohave are fast for their gender or age group ifyou can’t complete your team. Since there arefewer older women than any other type of runner, those slots are the hardest to fill. Ourclub is bigger than most, but we still have trouble finding enough women to fill up teamsin every age group.

And even when you can fill your teams,the scarcity of older women is still a factor intheir relative value. Whenever there are morerunners to choose from, you’re more likely tobe able to pick your team from the fast side ofthe bell curve. There are more men, so there’smore competition for the available slots onmen’s teams. That means there often isn’t muchof a drop-off between the runner who fills thelast slot for men and the fastest guy who doesn’t get on a team. Conversely, when thereare fewer runners to choose from, they usually

represent a wider range of abilities. Onwomen’s teams, especially in the older agegroups where there are fewer women, there’sless competition. Many clubs have to takewhomever they can get. A female age-grouperwho’s just a little faster than average has betterchance to have a bigger positive impact on herteam’s results.

Older women also gain value because youcan assign them to an empty slot on any team,something especially valuable for a smallerclub. The assumptions are that older runnersare slower than younger runners and womenare slower than men. So the rules allow olderpeople to run on teams meant for younger people. The rules limit the number of men ona team but don’t put a cap on the number ofwomen. Women’s teams can never includemen, but women are allowed on men’s teams.(A discussion of how men-only events are “discriminatory” but women-only events are“empowering” will be left for another time.) Inraces with mixed divisions, teams withoutenough women are forced into the more competitive men’s categories.

An especially fast, older woman who defies the rules’ assumptions—someone likeJoan Benoit Samuelson—is perhaps the rarestand the most valuable runner of all. (Joanie, ifyou’re reading this, SRR membership is only$30.) A mature female runner who’s fastenough can help any team, men’s or women’s.And if an event combines team scores towardsome kind of club championship, the abilityto place her on whatever team counts mostmagnifies her value.

Add it all up, and that’s why the olderwoman runner is the most valuable runner inyour club. Now that my wife Ruth and I areover 50, that’s one more reason (of many, dear)why I appreciate her. Now if only we could getour mothers to run …

Most Valuable (Club) RunnerBy Ray Charbonneau

Ray Charbonneau

Ray Charbonneau is the author ofChasing the Runner’s High and R Isfor Running. His articles on runninghave appeared in Ultrarunning,Marathon & Beyond, Level Renner,Cool Running, and other publications.Find out more at www.y42k.com

Most valuable runners

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U.S. Olympic Trials ReviewWomen’s 10,000 / Men’s 10,000 / Women’s 5000 / Men’s 5000

American Olympic Distance Medals: Dream Come True? Or Just a Dream?By Dave Hunter

During the post-race press conference that followed the U.S. OlympicMarathon Trials in January, Ryan Hall, fresh off his second-place finish,which placed him on the team, was asked to speculate on the USA’schances to win an Olympic medal in the men’s marathon. Reflecting onthe impressive performances posted by any number of Kenyans andEthiopians, Hall candidly offered, “Anything is possible, but we mighthave to be touched by the hand of God.” The prospects for an Americanman or woman winning a medal of any color at the London Games in either the 10,000m or the 5000m may be less bleak, but divine interven-tion may still be required. It’s unclear whether America’s Olympic distance hopefuls will receive any heavenly assistance, but here is an unvarnished assessment of Team USA’s chances in these events.

Women’s 10,000mWhen you realize that the American women who will run in Olympic10,000m finished first, fourth, and seventh in the Olympic Trials 10,000final, you properly conclude that the U.S. is not putting its best athletes onthe London starting line. America’s two premier 10K women, ShalaneFlanagan (10,000m Bronze medalist in the ’08 Games, who finished thirdin the Trials 10,000) and Kara Goucher (10,000m Bronze medalist in the

’07 World Championships, who skipped the OT 10,000m), will focus onthe Olympic marathon.

Amy Hastings is likely to be America’s strongest competitor in thisevent. Part of the Mammoth Lakes running squad coached by TerrenceMahon, Hastings is a tough and fearless runner with a 10,000 PR of 31:19.Earlier this year, Hastings finished a heart-breaking fourth in the OlympicMarathon Trials, just missing a spot on the Olympic team. Re-focused anddetermined, she came back to register a redeeming win in the Trials’10,000m which featured a punishing kick over the final 200 meters. Shewill need a career performance in London to gain a podium position.

Lisa Uhl is a young up-and-coming distance runner who shows muchpromise. The 2010 NCAA 10,000m champion while an undergraduateat Iowa State University, Uhl has a 10,000 personal best of 31:35. She’snot afraid to compete with America’s top distance runners—a racing styleshe employed at the Trials where, in it until the final push over the last 300meters, she finished fourth. She may have the potential to win an Olympicmedal—but not in the London Games.

Janet Cherobon-Bawcom has displayed some promise, but lacks experience and has been inconsistent. Her Olympic A standard 10,000mark of 31:33 allows her to participate in the 30th Olympiad even thoughshe competed poorly in the Trials 10,000 where she finished 7th. Her 5th-place performance at the Olympic Marathon Trials earlier this year,

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U.S. Olympic Trials Reviewwhere her 2:29:45 clocking placed her ahead of Olympic marathon medalist Deena Kastor, suggests that, at age 35, her future may be brighterin the longer event.

Outlook: Here’s a reality check: Earlier this year, Ethiopia’s TiruneshDibaba, “The Baby-Faced Destroyer,” posted a world-leading time of30:24—a minute or so faster than the American athletes. And while it’strue that Olympic distance races are often tactical affairs, none of the American competitors have displayed the type of lethal finishing kick thatmight position them to compete for a medal off a slower pace.

Men’s 10,000mU.S. prospects look more encouraging here. America’s three 10K men havemeaningful international experience that should serve them well. GalenRupp, under the careful tutelage of Alberto Salazar, has developed into an authentic, international distance star. Any lingering doubts with respect to hisfinishing leg speed over the final circuit were largely dispelled in the wake ofhis dramatic Olympic Trials 5000m win over long-time nemesis and legendary kicker Bernard Lagat. Rupp’s 5000m victory allowed him to complete a rare 5000m/10,000m double win, which was last accomplished60 years ago at the ’52 Trials by Curt Stone. It is true that 11 Africans, including defending Olympic 10,000m champion Kenesia Bekele, have2012 marks between 27:00 and 27:10. But Rupp ran 26:48 at season’s endin 2011 and should be ready to do battle in London. A medal-winning

performance by Rupp is now considered to be a distinct possibility by a growing number of respected track observers.

Matt Tegenkamp has meaningful prior experience on the world stage.He has competed in two world championships and made the Olympic5000m final at the 2008 Olympic Games. With a sub-13:00 PR in the 5000,some would argue that Tegenkamp might be running in the wrong event.Runner-up to Rupp in the Trials 10,000m, this multiple-time national cham-pion and American record holder in the 2-mile (8:07.07) will have to runbetter than his current 10,000 PR (27:28.22 set last year) if he wants to beanywhere near the warring medal aspirants in the Olympic 10,000 final.

Dathan Ritzenhein was another wonderful story of redemption in theOlympic Trials 10,000m race. Having finished fourth, only 8 seconds awayfrom the final Olympic team position, in January’s Olympic Marathon Trials, Ritz re-grouped and went back to the track to re-tool himself for the10,000m.

Lacking the A standard going into the Trials, Ritz worked with Ruppto keep the 10,000 final cadence at A standard quality. It paid off. Ritzenhein’s third-place finish time of 27:36.09 bettered the A standard(27:45) and placed him on his third Olympic team. His 10,000m PR of 27:22, set 3 years ago, promotes bona fide speculation as to how competitive Ritz can be in the Olympic 10,000 final.

Outlook: Rupp should compete for a medal. Toughened over severalyears of international racing, he should be poised to run his best at the 30thOlympiad. His newly displayed finishing speed needs to be with him in London to earn a 10,000 medal.

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Women’s 5000mJulie Culley, surprise winner of the U.S. OlympicTrials 5000m, will lead a young American trio in the women’s 5000. The 30-year-old Rutgers graduate has a surprising amount of international experience, having competed onU.S. teams at the 2009 World Cross Countrychampionships and in the 5000m at the 2009World Track & Field championships. Her OTwinning time of 15:13.77 is her personal best.

Molly Huddle, runner-up to Culley in theTrials’ 5000m, may prove to be the UnitedStates’ best hope in the women’s 5000. Holderof the women’s U.S. 5000m record at 14:44.76,Huddle may be the only American woman ablekeep pace with the superior African athletes. The Notre Dame graduate has international experience—she ran the 5000 for the U.S. at the2011 World Championships—but no provensuccess on big world stages.

Kim Conley grabbed the final Olympic5000m spot at the Trials when, 50 meters downat the bell lap, she unleashed a furious finish tocatch a wobbly Jessica Lucas at the line. Conley’sthird-place time of 15:19.79, a personal best,edged Lucas by 0.04 seconds and allowed Con-ley to achieve the requisite A standard, a time shehad lacked by a mere 0.21 seconds. The spunky,but inexperienced UC Davis product showedheart at the Trials, but it’s difficult to see herbeing any sort of factor at the London Games.

Outlook: Huddle is the only one of thethree American Olympic 5000m runners with aPR time under 15:00. Thirteen African womenhave run under 15:00 this year, and six of themhave posted 2012 marks under 14:45. Againstthat sobering reality, simply having an Americanwoman make the Olympic 5000 final would bea notable achievement.

Men’s 5000mGalen Rupp is poised to be a medal threat in themen’s 5000. While the 10,000 is unquestionablyhis stronger event, Rupp’s recent 12:58.90 PR, thethird-fastest 5000 time in the world this year, andhis stirring stretch drive to defeat Bernard Lagatin the OT 5000 show he is ready to competefor a medal at this shorter distance. AlbertoSalazar, Rupp’s savvy coach, is to be commendedfor having implemented a schedule of under-dis-tance racing for Rupp, which has sharpened hisspeed and toughened his racing spirit.

Bernard Lagat should never, ever becounted out. Even at age 37, Lagat possesses oneof the most ferocious finishing kicks in the sport.It’s a weapon he uses not only to defeat his competition but also to silence the whispererswho say he is now too old. Only a few distancerunners have ever assembled the résumé of career highlights that could compare with Lagat’saccomplishments: a bountiful record spanningthe last decade that includes eight national

championship wins and 12 medals of all colorsin international world and Olympic competi-tion. The only piece missing to make his careercomplete is an Olympic Gold medal. One thingis for sure: The crafty 5000m American recordholder (12:53.60 set in 2011) will go after it inLondon.

Lopez Lomong, the U.S. flag-bearer at theBeijing Games, is on his second USA Olympicteam. Moving up from the 1500, Lomong, at age28, is poised to perform well in the 5000 in London. He moved smartly through the roundsand displayed great speed and effective racing tactics at the new, longer 5000 meter distance.Does Lomong, who has run 13:11.63 this year,but is capable of running faster, have the 5000 racing experience to handle the Olympics’ racinggamesmanship? A medal-winning performance byLomong in London would not be shocking—andwould simply be another amazing chapter in theincredible life of one the “Lost Boys of Sudan.”

Outlook: The U.S. has not won anOlympic medal in the men’s 5000 since 1964,when the U.S. took both the Gold and theBronze. Certainly Rupp and Lagat each have thecapability to make it onto the podium, but willthey be able to produce that medal-winning performance on London’s big stage? Stay tuned.

The author, who has raced over 90 marathons, including the 1983 B.A.A. Marathon where he sethis PR of 2:31:40, can be reached via email [email protected]

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By Jean Knaack, RRCA Executive Director

2011 RRCA Award Winners

In 1971, the RRCA initiated the RRCA National Running Awards to acknowledge the service and dedication of outstanding volunteers to the runningcommunity. Each year, club and event leaders around the United States are encouraged to nominate outstanding individuals for an RRCA National Run-ning Award. We featured some of our 2011 award winners in the Spring 2012 issue of Club Running, and we are happy to feature the remaining 2011award winners in this issue. Learn more about the RRCA National Running Award categories and nominate a deserving individual to be considered forthe 2012 RRCA National Running Awards at www.rrca.org/services/national-running-awards/

Outstanding Volunteer of the YearMary ZemanskiCalumet Region Striders of Northwest IndianaCalumet, IN

Mary Zemansky of Michigan City, IN was theCalumet Region Striders competitive race se-ries chair and board member. In 2011, therewere 30+ Gold Cup races, and 15+ sponsoredrace events.

Mary’s integrity as a board member is likeno other. She routinely attends board meetings and provides valuable input and follow-up; she meets and presides at her committee meetings of approximately eightmembers. She developed a system for obtaining and tracking participant and boardmember race evaluations electronically andwas instrumental in making sure the event directors receive this important feedback andcritique. Her recruitment of new sponsoredraces is an avenue for the board to recruit future Gold Cup events. In the process, shehas become a valuable resource and mentor for event directors. She also authors articles for and contributes to the club’s monthlynewsletter columns.

Mary Zemansky fits all the criteria for theRRCA Outstanding Volunteer Award. She is adedicated club volunteer and contributor toraces not only in the community, but also inthe region. She has been the committee’s chairfor her club and a board member for 6 years.She is also a strong, spirited race competitoramong her peers. Although not known to enjoylong-distance racing, she completed her firstmarathon in 2011 at the Bank of AmericaChicago Marathon.

Outstanding Club PresidentBeth OninesAlpine Runners of Lake ZurichLake Zurich, IL

Beth Onines has been running since 1981 andserved as president of the Alpine Runners for10 years. She has run over 100 marathons andseveral ultras. She was the program director ofCARA (Chicago Area Runners Association)for several years and helped thousands of runners reach their goals of running their firstmarathon. She brought those skills to theAlpine Runners and started marathon, halfmarathon, and beginning running trainingprograms. Under her tutelage, the club alsostarted a kids’ running program that preparesparticipants to run the Alpine Races in theYouth Mile. Because of these programs andher enthusiasm for running, the club has grownto be one of the largest and best-organizedrunning clubs in Illinois.

Beth has always been an advocate of the RRCA. She has been the Illinois state representative and regional director for RRCAand attends the conventions. She also organized the RRCA convention in Chicagoin 2007, which was a resounding success forboth the RRCA and the Alpine Runners.Through example and countless hours ofwork, Beth has been an advocate of the sportof running, the RRCA, the Alpine Runners,and living a healthy lifestyle.

Outstanding State RepresentativeBetsy BoudreauxLouisiana

Louisiana state rep Betsy Boudreaux is alwayswilling to go the extra mile to serve the RRCAand her clubs. She provides extra “goodies” ather championship races through her personaldonations to support the event series at thestate level. For example, she purchased RRCAmerchandise for the winners of the Cajun Cup10K, an RRCA Southern Region Champ-ionship. National Running Award nomineesin her state got framed certificates, whichBetsy presented to them in a ceremony at astate championship race.

Betsy attended all state and regionalchampionships in Louisiana during 2011. Forthe Cajun Cup 10K, she booked the RRCAtent and other promotional materials, andmanned the RRCA booth at the Expo. Afterthe event, she posted pictures and a video onFacebook. Betsy never misses an RRCA convention, and she is a major contributor tothe State Reps Silent Auction. In 2010, she secured a week at a Mammoth Lakes condofor the auction.

In addition to serving the RRCA, Betsy isa frequent and appreciated volunteer on theNew Orleans running scene, and one of onlytwo course measurers in the state.

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Outstanding Club WebsiteGarden State Track ClubNew Brunswick & Metuchen, NJ

www.GardenStateTC.org

Outstanding Large Club NewsletterRiver City Runners andWalkers NewsletterDonna Graham, Editor

River City Runners and Walkers

Parkersburg, WV

Outstanding Small ClubNewsletterThe River to River Running ReporterDavid Bond, Editor

River to River Runners, Carbondale IL

Outstanding E-NewsletterWicked Running RegisterMichele Campbell, Editor

Wicked Running Club, Salem MA

Club Writer of the YearEd HardeeAmelia Island Runners, Fernandina Beach FL

With both a witty and insightful flair for capturing the human essence of the sport ofrunning, Ed Hardee is an honorable selectionfor the 2011 RRCA Outstanding Club Writer.Hardee has demonstrated his diverse writing talent by tugging on a reader’s heartstrings witha touching column about the death of his long-time running companion, his dog Sadie, and astory about a fallen runner being saved fromdeath by alert paramedics. As both a writer andthe editor of the club’s e-newsletter, Hardee’scolumns and stories are always a must-read. Andhis journalistic work is always factually andgrammatically accurate.

Journalism ExcellenceRachel ToorSenior Writer, Running Times magazine

Over the past decade, Rachel has contributednumerous insightful and inspiring magazinefeatures and columns to both Running Timesand Marathon & Beyond. Her writing is crisp,concise, and comprehensive, and her passion for

the sport of long-distance running oozes fromevery line. Additionally, in 2008 many of herrunning essays were bundled into in the delightful book PERSONAL RECORD: A LoveAffair with Running. Rachel has proved herknowledge of our sport/lifestyle and has translated it to the running world by frequentlypacing ultrarunners toward their dream finishes.

For the complete list of 2011 RRCA award winners, visit www.RRCA.org

Excellence in Journalism Award Winners

RRCA 2012 Championship Event Series

REMAINING NATIONAL CHAMPIONSHIPS

RRCA National 5K ChampionshipWoodstock 5KAnniston, AL – Aug. 4, 2012www.annistonrunners.com/woodstock5k

RRCA National Club ChampionshipChallenge Disneyland Half MarathonAnaheim, CA – Sept. 2, 2012www.espnwwos.disney.go.com/events/rundisney/disneyland-half-marathon

RRCA National Marathon Championship ING Hartford MarathonHartford, CT – Oct. 13, 2012www.inghartfordmarathon.com

RRCA National Ultra ChampionshipOil Creek 100Titusville, PA – Oct. 13, 2012www.oilcreek100.org�

REMAINING RRCA REGIONAL CHAMPIONSHIP EVENTS

News and Sentinel Half MarathonParkersburg, WV – Aug. 18, 2012

Bulldog 50 Ultra RunCalabasas, CA – Aug. 25, 2012

R3 Labor Day RunMontgomery, AL – Sept. 3, 2012

Fort4FitnessFort Wayne, IN – Sept. 29, 2012

Freedom’s RunShepherdstown, WV – Oct. 6, 2012

Rock/Creek Stump Jump 50KChattanooga, TN – Oct. 6, 2012

Milwaukee Lakefront MarathonMilwaukee, WI – Oct. 7, 2012

Houston Half Marathon & RelayHouston, TX – Oct. 28, 2012

Run for the Water 10-MilerAustin, TX – Oct. 28, 2012

Cajun Cup 10KLafayette, LA – Nov. 10, 2012

Miracle on Kansas Avenue Rescue RunTopeka, KS – Nov. 24, 2012

Aurora Sports Park XCAurora, CO – Dec. 8, 2012

The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation. The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport ofrunning by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories forboth men and women as RRCA champions. In 2011, the RRCA Championship Event Series included 170 races at the state, regional, and nationallevels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized, running event series in the U.S. RRCA national andregional championship events receive sponsorship support from Gatorade, Sports Authority, Ashworth Awards, and Coolmax. The complete event listing can be found at www.RRCA.org/programs/rrca-championship-series

RRCA Championship Spotlight

On Sunday, April 15, I had the pleasureof joining 3,400 runners for the sold-out 2012 Presidio 10-Miler in San

Francisco. As Part 1 of my two-runs-on-two-coasts-in-two-days extravaganza, itwas a fast and furious race throughthe hills of the Presidio and upand over the Golden GateBridge—all before jumping aplane to the BostonMarathon on Monday. Itdid not disappoint!

It was no surprisethat this race sold outonce again; it’s nowattracting thousandsof eager runners for itshilly 10-mile and 10Kdistances. Everything aboutthis race is done well byThe Guardsmen, fromample course markingsand smiling volunteers, tofree beer and pancakes at thefinish. It was voted the RoadRunners Club of America(RRCA) Road Race of theYear in 2011, and was theRRCA 10-mile championship race againfor 2012. It’s hard to imagine just 6 yearsago there were only 300 people coming tothis race!

I lined up near the front after a solidwarm-up, remembering from last yearhow that first hill slaps you in the facejust a half-mile in. The parents of AshleyDyer and founders of the Ashley Dyer Foundation for Neurological Research andSupport welcomed us with a sobering story ofhow their daughter was struck by a car whiletraining on this same road, but allowed othersto live through organ donation. Sad, but motivating to make the most of this beautifulday and course. I was feeling rested and readyto seize the day.

The gun went off, and the fast folksquickly sorted themselves out before the firstclimb. 22-year-old Leon Medina and 30-year-old South African Oliver Ralph were in a classby themselves, flying at a 5:10 min/mile paceand charging the hills. I settled in with a packof four about 20 seconds behind as we reachedFort Scott and made our way toward theGolden Gate Bridge. With all the twists andturns, there were plenty of opportunities to seewhere we were in the race.

Due to construction, we wouldn’t be

tackling the single-track dirt like last year and,instead, stuck to the pavement.At first I thought this wasgoing to blow my trail-train-

ing advantage that I’mconvinced was key to my

masters win here lastyear, but so far myturnover was prettyfast at around a5:30 min/mile,and I seemed tobe hitting thehills harder than

the others. One greatthing about a fully re-

covered body is you feelinvincible on those down-hills!

I moved my way up tothird as we went out-and-back on the bridge (mile4), doing my best tocharge the stairs at theturnaround. It felt like I

was gaining some ground onLeon and Oliver, but they remained like a distant

mirage on the bridge span.But I was definitely gapping the folks

behind me. When we got back to Crissy Fieldfor the last flat 3 miles, I tucked in and gave itall I had to catch the two leaders.

In the end, it wasn’t quite enough tocatch them, but was enough for third overalland another masters win (57:11, PR). Old guymakes the podium! I felt surprisingly good,and suspected it was all of the recovery time Ihad while on vacation the previous week.With a few beers and pancakes, I thanked theRRCA and Guardsmen for another fabulousrace and headed to SFO to get to steamyBoston ...

Enjoy more of Scott’s writing at A Trail Runner’sBlog, www.atrailrunnersblog.com

San Francisco’s Presidio 10RRCA National 10-Mile ChampionshipBy Scott Dunlap

RRCA 10-Mile National ChampionsOpen Male Leon Medina (22, 57:00)Open Female Sarah Hallas (32, 1:03:48)

Male Master Scott Dunlap (42, 57:11)Female Master Kristi Rossi (44, 1:04:07)

Male Grandmaster Peter Hsia (51, 1:04:14)Female Grandmaster Suzette Smith(56,1:17:52)

Male Senior Grandmaster Ross Bolding (66,1:10:32)Female Senior Grandmaster Maureen O’Mara,(62, 1:40:38)


Leon Medina and Sarah Hallas 2012 RRCA National 10 Mile Champions

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RRCA Championship Spotlight

NC Roadrunners Invitational Half, 10KRRCA National 10K Championship

On Sunday, May 20, I set out to run mysecond RRCA National Championshipevent of 2012. My first RRCA National

Championship event was the Germantown HalfMarathon in Memphis in conjunction with the54th Annual RRCA Convention. On this par-ticularly cool, crisp day I found myself in Cary,NC along with roughly 800 other enthusiasticrunners for the North Carolina Roadrunners In-vitational Half Marathon and 10K.

A couple of stray clouds roamed the sky, butother than that, the morning was picture perfectfor running. Excitement was in the air as peoplechatted about their last event, while othersstretched and ran some warm-up laps.

The half-marathoners gathered around thestarting line as race director Aaron Quick spokebriefly, thanking the runners and the wonderfulsponsors. As soon as they took off, those of us run-ning the 10K gathered at the starting line for ourturn to take off on the trails through William B.Umstead State Park. Quick wished us luck and wewere on our way.

I quickly found my desired pace and settledin, trying to take in the beauty on display in NorthCarolina. The smells of the state park are mucheasier to breathe than the exhaust and fumes oneendures when running in the city.

We wound our way through the first fewmiles, and then the trees opened up as we contin-ued along the edge of Lake Crabtree. Everyone en-joyed a slight breeze off the lake as the temperaturestarted to rise ever so slightly. Climbing the firstreal hill of the route led us back into the park,again surrounded by trees. Taking in the last fewmiles was made easier by the excellent volunteerstaff who supported the course and encouragedevery runner.

After the last turnaround, I knew I was in thehomestretch. I picked up the pace slightly afterrealizing I was nearing the end and then out ofnowhere came “the hill you’re not prepared for.”

I spoke with Quick about this hill before Ihelped him hand out the post-race awards alongwith RRCA Southern Region director Lena Holl-mann. He informed me it was called a “race di-rector’s surprise.” Thanks for the surprise!

Quick and his crew put together a great racethat was deserving of the national championshipdesignation. It was a top-notch event accompaniedby great scenery and friendly volunteers. Formore information about the North CarolinaRoadrunners Club and its events, visitwww.ncroadrunners.org

Congratulations to Bobby Mack, RRCARoads Scholar (2011), for winning the overall 10Kwith a time of 32:16.

RRCA 10K National ChampionsOpen Male Bobby Mack (27, Raleigh NC, 32:16)Open Female Brennan Liming (35, Apex NC,38:22)

Male Master Tim Meiges (45, Raleigh NC, 35:36)Female Master Sheri Spivey (45, Cary NC, 50:35)

Male Grandmaster Gary Moss (61, Raleigh NC,40:35)Female Grandmaster Lisa Garrity (52, Apex NC,52:30)

Male Senior Grandmaster Chip Dodd (64, CaryNC, 46:04)Female Senior Grandmaster Lena Hollmann (61, Cary NC, 52:45)


By William Dyson

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NC Roadrunner 10K Action. BobbyMack (r) earns the title of 2012RRCA National 10K Champion.

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Minimalist Shoes 2012This review represents our second look at the relatively new category of minimalist shoes. Thequestion of just what constitutes a minimal shoe revolves around three hotly debated character-istics: heel-to-toe drop, support, and overall weight. For the purpose of our reviews, we define aminimal drop as 5-millimeters or less, minimal support as a shoe that can fold down the heel ofthe upper toward the innersole (or pinch the sides of the heel together) with little midsole/outersolestructure, with a weight of under 10 ounces for a men’s size 11. Shoes that satisfy at least two ofthese three standards we categorize as minimalist. Your use of minimalist shoes will be determinedby your fitness, size, and preferences, but all runners can benefit from a minimal shoe for at leastsome of their running.

�(.,��"�)��0# ��The Adam (and women’s Eve) is the most minimal of Altra’s line of zero-drop running shoes. Designed to providejust a bit of protection, they come with two different innersoles: one that’s quite thin and another that’s morerobust to provide a little cushioning. The upper is a thin layer of stretchy fabric with closed mesh over most of thevamp and open mesh over the forefoot. The monosock construction features two hook-and-loop straps to securethe shoe/foot interface. The outersole of tough rubber lies directly under the Strobel lasting board (which is reallyjust a layer of fabric), so the only cushioning comes from the choice you make about which innersole to use. Theproprioceptive feedback is as good as it can be while still wearing a shoe.

“The Altra shape really fits my foot. Not much to it, even with the ‘support’ insole. They actually are like slippers.”

Sizes M 6–13,14,15,16; W 6–11,12 Weight 7.5 oz. (men’s 11); 6.1 oz. (women’s 8) Heel-to-Toe Drop 0 mm

�&(��'#(#�+#-��&.# ��Fila’s SkeleToes Lite is its latest and best execution of minimalism. The upper is composed of two meshes—asmaller weave on the lower half and a more open weave above—constructed as a monosock with stretch at theankle and a stretchy, elastic speed lace. Minimal overlays offer a touch of support to the laces and midfoot. Thetoes have individual pockets, allowing better splay and toe-off, though the fourth and fifth toes share a singlepocket. The midsole has a grid of segmented pods that cause the foot to supply its own support, thereby strength-ening it. The injection-molded EVA has a good, resilient bounce to it. The outersole is nominal carbon rubberonly at the highest-wear portions: the toes and heel.

“Great fit, especially the toes. Light and comfortable, lets my foot do what it wants. I don’t wear them forevery run, but they do well for me when running.”

Sizes M 7–12,13; W 5–10,11 Weight 6.9 oz. (men’s 11); 5.4 oz. (women’s 8) Heel-to-Toe Drop 5 mm

by Cregg Weinmann

�,++'-��/,#� +**#!. ��The Pure Connect is new to the Brooks line and is the most minimal of the four Pure Project shoes. The upperis a wide open mesh covered with a thin, gauzy mesh so there’s good breathability. A bit of support comes fromthe sandwiched, no-sew overlays and a sturdy heel counter. The midsole features the 4-millimeter heel-to-toedrop geometry shared by this line and is a blend of EVA and Brooks’ DNA polymer instead of the heavierconfiguration that uses a DNA insert. The outersole is composed of scant islands of rubber that provide durabilitywhile allowing increased flexibility, particularly in the narrow gap between the big toe and the rest for a moredynamic toe-off. The combination of quality, versatility, and features earned the Pure Connect our Best Shoeaward in the Minimalist category.

“Even though these shoes are very light and minimal, the reinforced toe doesn’t lay down on my toes. Theroomy fit lets my forefoot play as it wants. The shoe snugs up around the instep nicely. On harder/longer runs,my arches would like just a little more support, but they are getting stronger.”

Sizes M 7–13,14; W 5–12 Weight 8.1 oz. (men’s 11); 6.5 oz. (women’s 8) Heel-to-Toe Drop 4 mm

BEST SHOEMINIMALIST

SPRING 2012


The Run Is A Beauty.The Party Is A Beast.

Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot ® afterparty and an exclusive fi nisher medal!

S&R-10-18872 © Disney

Disney Wine & Dine Half Marathon Weekend Nov. 9 - 10, 2012

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��1&--��(�"#��++.��/*��The Blade Foot Run adapts the established K-Swiss running technologies to minimal proportions. The upperfeatures an overall closed mesh with a little structure, midfoot overlays to secure the foot, and just enough supportin the heel to hold its shape. The midsole employs the setup effectively popularized in the Blade Lite and QuickyBlade models from its traditional running line, and the result is a flexible and responsive shoe. A Guide Glide layerand EVA Strobel board add their cushioning, but with zero-drop geometry and a comfortable stack height (howhigh off the ground you are) of 8 millimeters. The outersole is minimal carbon rubber at the high-wear areas ofthe heel and under the first metatarsal. Overall, it has a stable feel, with the flexibility and weight of a racer.

“Most striking is the stable, balanced feeling of the shoe. They are light, flexible, and better cushioned thanI expected.”

Sizes M 4–13,14,15 W 5–12 Weight 8.2 oz. (men’s 11); 6.3 oz. (women’s 8) Heel-to-Toe Drop 0 mm

�#1��(�*!#��&*&)/-��#,+��+�"��The second round of New Balance’s Minimus collection adds three zero-drop shoes to the three Minimus shoesintroduced last year. The upper is equally minimal with a thinly structured minimesh and a shape that now moreaccurately mirrors the foot. The upper has no tongue and opens only laterally, supportively shoring up the medialside without adding more support features that would increase weight. Welded overlays give the shoe shapewithout restricting the foot. The midsole is zero drop, with a small stack height (12 millimeters) to cushion un-derfoot. The outersole features a new rubber compound from Vibram in the high-wear areas, keeping it lightwithout losing needed cushioning, durability, and traction. The combination of light weight, innovative materials,and execution earned the Minimus Zero Road our award for Best New Shoe in the Minimalist category.

“What a fit! Like a sock with laces. Flexible, light, a touch of cushion; it’s just what I have been looking for.”

Sizes M 6–13,14,15; W 6–11 Weight 6.6 oz. (men’s 11); 5.1 oz. (women’s 8) Heel-to-Toe Drop 0 mm

�'#!%#,-��+�/*��The new GoRun features a number of approaches that fit well with the minimal philosophy. While theseapproaches aren’t new, they are a new combination that’s available at a reasonable price. The upper is a breathablemesh with little support; it is secure with excellent flexibility. The midsole is a cushy layer of EVA with column-shaped forms arranged around the perimeter. The result is a flexible design with little support and a geometrythat encourages a midfoot strike. The outersole consists of several disc-shaped rubber pads on the ends of themain columns, managing the highest-wear areas. Though you’re unlikely to duplicate his efforts, Olympicmarathoner Meb Keflezighi’s results validate the GoRun’s performance.

“Great fit. Midsole shape took a little getting used to, but the responsive ride more than made it worth trying.”

Sizes M 6.5–13,14,15,16; W 5–10,11 Weight 7.2 oz. (men’s 11); 5.6 oz. (women’s 8) Heel-to-Toe Drop 4 mm

�'+,��-#��Meticulous and specific planning has brought new brand Skora to the minimal footwear market with two models.The Base is the textile version. (The Form is fashioned from goatskin.) Its upper of open stretch mesh features aframework of supportive overlays positioned to secure the foot without getting in its way. A clever, criss-crossed,hook-and-loop closure design secures the foot comfortably. The midsole is zero drop with a 13-millimeter stackheight, providing a bit of cushion while encouraging a midfoot strike for footstrike efficiency and foot strength-ening. Though thin, the outersole is a generous, tough layer of carbon rubber that provides both durability andgood traction.

“Snug but accommodating fit with good toeroom. It has a very balanced feeling and a responsive ride. Wellmade and very durable.”

Sizes M 7–12 Weight 9.2 oz. (men’s 11) Heel-to-Toe Drop 0 mm

�&0+ �,#$++.��,#�.%+��,�&(��Vivobarefoot emphasizes barefoot-style running by reducing the cushioning layer and toughening the outerprotective layer. In the Breatho Trail, the upper is a closed-mesh barrier that protects from both trail hazards andthe weather, with supportive overlays, ghilley lacing, and a monosock design that hugs the foot. It also has thezero-drop geometry that encourages a flatter midfoot landing, no midsole, and only a thin innersole and DriLexStrobel board to which the sturdy rubber outersole attaches. An array of lugs supplies both traction and a bit ofcushioning as the shoes flex and deflect, offering more protection from puncture than any shoe in this review.Devotees will find it excellent for their trail needs, and those looking for the most minimal of the minimal instack height will likely find it here.

“Fits well. Secure, but with room for my toes. The traction was great, and off-road performance is its strength.It takes some getting used to the zero drop, but it’s worth the effort.”

Sizes M 7.5–13; W 5–10 Weight 9.9 oz. (men’s 11); 7.6 oz. (women’s 8) Heel-to-Toe Drop 0 mm

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2012 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

BEST NEW SHOEMINIMALIST

SPRING 2012


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Kids Run the Nation Program Makes a Significant Impact


By Jean Knaack

Since 2007, the RRCA has granted over$50,000 to 73 youth running programs acrossthe country. These programs take place duringor after school and cater to children in gradesK–12. Each program is constructed differently:Sessions last 15–60 minutes a day and are typi-cally held several days a week.

For the last 2 years, Kids Run the Nationgrant recipients have assisted nearly 30,000children across the country, and programparticipants have run more than 639,000miles. Program directors, coaches, andteachers have led this movement, aimed atreducing the youth obesity epidemic thiscountry faces while showing children that thesport of running is enjoyable.

The Florida Striders Run/Walk Programworks with 50 elementary school run/walkprograms in the Jacksonville, FL metro area.The programs vary, but most meet at least oncea week after school. The programs provideincentives ranging from marathon medals,shirts for those who reach increments of 50miles (up to 350 miles), and other awards.They also produce the Hershey Games meet toprovide fun competition for the children. Theyreach 14,000 students who have finished over300,000 miles. To reach more children in more

schools in the future, a plan has been devised tostart an interschool competition to increase theaverage mileage per student.

The Allentown Running Club, inSemmes, AL, created an afterschool programthat included 44 kids in its inaugural year.Meeting weekly for 30 minutes, the childrenracked up 1,945 miles during the program. Theprogram members were required to attendweekly meetings and meet their AcceleratedReader goals. The program’s success was re-cognized by a local news station and the countyschool board for having increased the amountof physical activity of the children. The programstarted with 5th graders and grew by adding4th graders. With plans to increase the numberof children reached and their mileage, theAllentown Running Club will look to expandtheir after-school program to more grades.

The Kids Run the Nation Program is agender-inclusive, multiweek, turnkey, youthrunning program designed to meet the physical

activity goals outlined by the U.S. Dept. ofAgriculture (USDA) for children in grades K–6.The program can also be modified to betterserve older grades. Through this program, theRRCA’s vision is to help establish locally man-aged youth running programs in every gradeschool in America. Learn more about the pro-gram, how it works, and resources for programdirectors at www.rrca.org/programs/kids-run-the-nation-program

In 2007, the RRCA developed the KidsRun the Nation Fund to assist runningclubs, events, and schools that are interestedin implementing or currently have a youthrunning program. This small grant programis funded by restricted contributions fromRRCA members, individuals, foundations,and corporations. 100% of the money raisedis restricted to the grant fund and no portionof contributions to the Kids Run the NationFund are used for RRCA administrative expenses.

Kids of the O

C, 2011 grant recipient

Help Set 2 Guinness World Records!The RRCA has partnered with National Geographic Kids to helpthem set 2 Guinness World Records! As you kick off your Kids Runthe Nation programs at area schools on National RUN@SCHOOL Dayor as you plan your local RUN@WORK Day event on Sept. 21, be sureto share the following information with your participants.

Save the date! Between noon ET Oct. 26 and noon ET Oct. 27, you canbring hundreds of kids and families to your location by holding a RUNFOR THE PLANET event. You’ll be inspiring kids and families to dosomething good for their health and the planet while helping to breakGuinness World Records at the same time.

Here’s how it works:• Pledge to participate starting Aug. 1 at

www.kids.nationalgeographic.com/run-for-the-planet• Help set the record for the most people running 100 meters in 24hours.

• Help set the record for the longest chain of shoes. (They’ll be recycled into athletic surfaces!)

RRCA . o r g


More Runner Friendly Communities Named

The RRCA is pleased to announce the3rd Quarter round of 2012 selectionsfor the Runner Friendly Community®

designation: Brambleton, VA; Des Moines,IA; Grapevine, TX; and Portland, OR.

These communities have shown thatthey meet the program’s criteria, which in-clude community infrastructure, communitysupport, and local government support forrunning. Each community has an infra-structure that fosters physical activity in asafe environment, a proven track record oforganizations and businesses that work to-gether to promote running as a healthy ex-ercise and sport, and positive relationshipsbetween the running community and localgovernment.

The goals of the Runner Friendly Com-munity program are to shine a national spot-light on communities that stand out asrunner friendly and to provide incentivesand ideas for communities to work towardbecoming runner-friendly communities.Runner-friendly communities improve theoverall quality of life, improve physical ac-tivity for residents as outlined in the Na-tional Physical Activity Plan, and generatepositive economic impact.

“As a lifelong Portland resident, I haverun Portland streets, paths, and trails fordecades and have completed the PortlandMarathon more than 25 times,” said U.S.Rep. Earl Blumenauer (3rd District, Oregon).“My extensive travels to communitiesthroughout the country have convinced methat Portland’s runner-friendliness is far aheadof that in many other communities.”

While runners don’t require a lot of ex-pensive equipment, there are several ways thatlocal communities can invest to ensure thatrunning is safe, affordable, accessible, and en-joyable for anyone who wants to run.

“Grapevine has over 24 miles of hike andbike trails and many miles of park roads andsidewalks,” said Grapevine Mayor William D.Tate. “We are very proud of the GrapevineRunners & Walkers Club in Grapevine asthey promote an active and healthy lifestyleto our residents and also assist with trail main-tenance in our city.”

Congratulations to the new RRCA Run-ner Friendly Communities!

Brambleton, VA e Step Sisters Road Runners Club (SSRRC)calls Brambleton home. Brambleton is a master-planned community located on 2,500

acres in Loudoun County, VA with over9,500 residents. It was designed to incorpo-rate traditional neighborhood features along-side pedestrian-oriented spaces. Designedwith physical activity in mind, Brambletonhas a network of trails and sidewalks whereyou can complete 6–10 miles on a single run.If a track is your preference, the communitytracks are well lit and open to the public.

Brambleton’s infrastructure includespaths and sidewalks that extend throughoutthe community, providing runners and walk-ers with a safe place to exercise and avoid run-ning in the streets. Along these paths are rockformations, waterfalls, trees, and pet wastedisposal areas. Several runner-friendly busi-nesses have dog water bowls in front of theirstores.

e SSRRC works closely with theHomeowners Association and local busi-nesses to produce a 5K/10K Family FunRun/Walk in the community. is eventdrew 2,000 participants and spectators in itsfifth year. e SSRRC introduced Bramble-ton Kids Run the Nation program, a KidsRun the Nation grant recipient for 2011, andthe sponsored fall and spring seasons saw over100 students in grades 1–8 participate.

e energy in Brambleton has been con-tagious with many non-runners volunteeringand cheering at various events. Some haveeven trained for and completed their very firstrace in Brambleton!

Des Moines, IADes Moines is the capital of Iowa and it isalso the county seat of Polk County. e cityproper has 203,433 residents according to the2010 census. Des Moines is home to theCapital Striders and the IMT Des MoinesMarathon, which is a part of the 2012 RRCAState Championship Event Series. Gray’sLake, located in downtown Des Moines, hasa 1.9-mile loop trail that connects at four locations to the Meredith, Water Works Park,and Principal Riverwalk trails.

e City of Des Moines has gone togreat lengths in recent years to connect por-tions of trails and trail heads with one an-other to benefit not only the runningcommunity but also the biking commu-nity. Most recently, the city has installed signsalong these pedestrian networks that showmileage and distance to other trail connec-tors. You can complete over 20 miles on theDes Moines pedestrian network.

Des Moines hosts gender-inclusive,youth running programs, and the DesMoines schools have track and cross countryprograms. e Capital Striders host eventsfor youth and provide youth running schol-arships. e famous Drake Relays, Dam toDam, IMT Des Moines Marathon, and Liv-ing History Farm Cross Country Race are thecornerstones of Des Moines’ busy racing cal-endar. ere’s a 5K of some sort every week-end in Des Moines.

By William Dyson


Trail Map in Des Moines, IA

Des M

oines Marathon


e YMCA has been host toRUN@WORK Day in Des Moines for thepast five years and hosts the Red Flannel Runeach year in February.

Grapevine, TXGrapevine is a city in northeast TarrantCounty, Texas, located within the Dallas-FortWorth metropolitan area, with a populationwas 46,334. Grapevine has approximately 24miles of hike and bike trails that link parks,schools, and businesses. e hike and biketrails have mileage markers that display GPScoordinates for location identification in caseof emergencies. e city also has an indoor1/8-mile walking/jogging track and severaloutdoor tracks that belong to the local schooldistrict. e city has a joint-use agreement withthe school district so that the community mayuse the school facilities.

Grapevine’s hike and bike trails includewater fountains, community bathrooms orportable toilets, parking, signs linking pedes-trian networks, mile markers, walk lights atbusy intersections, stop signs at residential in-tersections, and painted crosswalks. One trailin Grapevine links it with four other commu-nities, creating an additional 11-mile trail.

e City Parks & Recreation Board hasworked with the running club, Lake GrapevineRunners and Walkers (LGRAW), over the last15 years to make the city’s trails runner friendly.e city invites LGRAW to city-sponsoredhealth events to promote running and walkingas a healthy lifestyle. It promotes LGRAW in itssemi-annual “Playbook” activities brochure andincludes a link to the club’s website on the city’s

parks and recreation website. e city ofGrapevine allows LGRAW to use its meetingrooms free of charge and permits free entranceto Rockledge Park for LGRAW’s annualanksgiving morning trail run.

Community youth who participate intrack & field and cross country use the hikeand bike trails and city sidewalks for train-ing. Grapevine and surrounding communi-ties have hosted the Texas Amateur AthleticFederation Games of Texas that includestrack & field events for youth andadults. Grapevine has been host to aRUN@WORK Day event as well.

Portland, ORPortland is situated near the confluence of theWillamette and Columbia rivers. Running is apopular sport in the metropolitan area, whichhosts the Portland Marathon and much of theHood to Coast Relay, the world’s largest (bynumber of participants) long-distance relayrace. e city is home to two elite runninggroups, the Nike Oregon Project and OregonTrack Club, which includes American10,000m record holder at Galen Rupp and2008 American Olympic 10,000m Bronzemedalist Shalane Flanagan. Both Rupp andFlanagan will represent the U.S. at the 2012Olympic Games in London.

Runners and walkers have their pick ofdistance and terrain on any given day. For ex-ample: Leif Erickson Drive is an 11-mile dirtroad that’s closed to traffic and marked everyquarter-mile. It’s contained within the 5,171-acre Forest Park, which includes 30 miles oftrails to run. Springwater Corridor is a rails-to-

trails, 20-mile-long path that begins in Port-land and stretches to Boring, Oregon. eEastside Esplanade/Tom McCall WaterfrontLoop is a 3-mile-long bike trail along the eastand west sides of the Willamette River indowntown Portland.

e Portland trails network includeswater fountains, community bathrooms orportable toilets, parking, signs linking pedes-trian networks, mile markers, walk lights atbusy intersections, stop signs at residential in-tersections, and painted crosswalks.

e Oregon Road Runners Club(ORRC) provides funds for both youth andcommunity organizations that promote run-ning and fitness, including funding sevenschool programs, elementary to high school,and one program that promotes running forthe homeless, One Step Closer. Run Portlandis a competitive running club for youth thatpromotes the “My Miles” running program forchildren in elementary through high school atall levels of ability. e Portland Track Festivalincludes a youth meet in conjunction with themain event.

Both Nike and adidas have stores andtheir headquarters in and around Portland.ey support the local running communityby sponsoring events and promoting youthrunning like the annual Oregon/WashingtonBorder Dual in cross country and nationalhigh school team cross country champ-ionships each fall.

Learn more at www.rrca.org/programs/run-ner-friendly-community/

S umm e r 2 0 1 2 ClubRunning • 29RRCA . o r g

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RRCA . o r g

Training Tips

March 5, 2008 I awoke thinking “Greatday for a run! This day is my 50thbirthday, so I have to make it special.”

Over the next several days, I plan out my train-ing, the events I will enter this year, the goals Iwill set. Why not? I’m 50, I’ve enjoyed 22 yearsof long-distance running (three of Cotter’s TRT50K races, numerous half marathons at altitude,Colorado-style, probably 50 road and trailmarathons, at least 15 Bolder Boulders) with nomajor health conditions. Yeah, I’m ready for it!Little did I know what Nature had in store forme. Within two years, I had lower back pain andstiffness that persisted day and night to the pointthat I needed medication to sleep. My wonder-ful physical therapist reminded me at every visitI really needed to do something besides running.Another trusted health care provider observed Iwas missing out on my priorities: being an ac-tive, yet aging woman.

Does this sound familiar to you? Have youreached a point in mid-life where the biologicalreality of aging smacks you in the face? As run-ners, we must have a sense of purpose to log mileafter mile and confidence in our ability to over-come such mundane forces as gravity and time.But Mother Nature is not so kind, and olderrunners must eventually face The Aging Processand its influence on our nutritional needs.

Let’s start with the basics. Everyone needscarbohydrates, fats, and protein (the macronu-trients) every day to fuel the nervous system, or-gans, muscles, every iota of your biological self.Up to age 50, men need, on average, about2,200 calories each day, and women need about1,800 calories. Guidelines suggest we subtract200 calories daily after the age of 50. This is be-cause metabolism, the magical process of cell re-newal, is slowing down due to The AgingProcess. The key is that these calories need tocome from a good variety of foods so all nutri-ents, including micronutrients (vitamins andminerals), are included in your diet. As a dieti-tian, I frequently see people in the 50+ agegroup using supplements to try to make up fordietary restrictions. Usually there’s a medicalcondition such as high blood cholesterol or di-abetes, and their care provider has instructed

them to restrict certain foods. The cautionaryadvice I give is that all supplements must becleared by the liver, so someone taking pre-scribed medications such as statins and newerdiabetes drugs must be selective with supple-ments. I encourage using food first to meet nu-trient needs. Nutrient deficiencies should alwaysbe assessed by blood analysis and interpreted bya trained care provider. Hair samples, muscletesting, looking at irises—none of these isproven to evaluate nutrient status.

Hopefully you are starting to think abouthow much you actually need to eat. First, assessyour current weight. If you have extra weight,it’s better to lose it in the earlier part of yourmid-life rather than in the later part. As we age,our body composition changes. We lose musclemass; this is called sarcopenia. The body fat, oradipose tissue, usually does not shrink unlesssomething catastrophic happens (like a longhospitalization). A little is OK but a lot is not,because as muscle mass is lost in aging, movingthe body becomes more difficult. Successfulaging into your 80s and beyond depends greatlyon your ability to move. So if you have excessweight and you are still in your 50s or 60s, con-sider weight loss.

Second, assess your alcohol intake. It’s easyfor a daily beer, wine, or liquor habit to stay withus as we age. Unfortunately, it has a negative im-pact on the function of the aging liver and pan-creas. The major metabolic pathways thatconvert the products of digestion into actual nu-trients go through the liver. The pancreas pro-duces insulin, which moves glucose into skeletaland cardiac muscle. When these organs are notfunctioning, the energy systems needed by run-ners don’t work. Generally, I encourage greatermoderation of alcohol the closer one gets to 65to protect these organs and metabolic processes.

Now, how does an aging runner fuelhim/herself? Fruits and vegetables should be thefirst food items to choose for each meal. Thesefoods are nutrient rich, meaning there’s lots ofhealthful nutrition in each bite. Fresh, frozen,or canned, these foods provide soluble and in-soluble fiber; antioxidants such as vitamins A,C, E; phytonutrients such as stanols and sterols;minerals such as potassium, magnesium, cal-cium, phosphorus, and iron, all of which wehave an increased need for as we age due to de-creased absorption from an aging intestinal tract.These foods are Nature’s multivitamin pills.

Did you see I mentioned decreased ab-sorption of the gut as we age? This increases yourneed for protein in your diet. It may seem thatI contradicted my earlier statements saying me-tabolism is decreased, thus calorie need is de-creased. However, research shows that older

adults do better on strength tests with slightlymore protein in the diet. As an example, a 180-pound man needs about 80–90 grams of pro-tein daily, or about three 3-oz. servings of leanprotein foods. Use this equation to estimateyour protein need: your body weight in poundsdivided by 2.2 = body weight in kilograms, thenmultiply by 1.2. That is the upper limit of yourprotein need.

Next, carbohydrates, our favorite nutrient.Everyone needs carbs, even someone with dia-betes. Here are the facts to make you an experton carbs: 1) Carbohydrates come primarily fromplants, so a plant-rich diet is a carbohydrate-richdiet. 2) Because carbohydrates come fromplants, and because we eat all parts of plants(roots, stems, leaves, flowers), the kinds of car-bohydrates we get are fiber (soluble and insolu-ble), starch, and sugar. 3) Starch and sugardigest to glucose, the molecule that fuels everypart of our body. Remember, we need fewercalories as we age; portion control of starchyand sugary foods is the #1 way to preventweight gain as we age, even if you are a runner.Eat 1⁄3 cup of starchy foods and 1⁄2 cup for sugaryfoods such as fruits. Limit foods and beverageswith added sugar, such as ice cream and mar-garita mix, to infrequent eating or drinking.

Last, though certainly not least, are fats. Atthis point in our lives, although we have beenrelatively successful in keeping active most days,we are still sedentary compared to what ourbodies are capable of doing. Twenty thousandyears ago, our ability to store body fat made usa successful species. Unfortunately, our modernlives do not tap into the enormous energy wecan store. Dietary fat has the most energy perbite of all the macronutrients. All runnersshould eat in a low-fat way, meaning about 25%of your daily calories should be fats. For an1,800-calorie diet, that’s about 50 grams (450calories) of fat daily. One tablespoon of butter,margarine, or oil is about 6 grams of fat. Thekey to choosing fats wisely is knowing whetherthe fat is saturated or unsaturated. Saturated fattends to be associated with foods of animal ori-gin and is solid at room temperature. Unsatu-rated fat mostly comes from plants and is liquidat room temperature. Choose heart-healthy oilssuch as olive or canola. And remember, low fatdoes not mean no fat. Some fat in your diet isnecessary for optimal health.

Lisa Paige is an RRCA certified coach and regis-tered dietitian who lives and works in a mountaintown in Colorado. She’s 54 years old and donewith the sleeping pills, and she’s back to runningagain. Reach her at [email protected] in Healthful Happiness!™

Nutrition for the Older AthleteBy Lisa Paige, RD


Mem

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Lisa Paige (r) with her daughter

You can run. You can run. You can run.

Disneyland® Resort becomes Never Land for a magical weekend especially for Fairies and Princesses. It starts with a family 5K and kids’ races and culminates with a 13.1-mile run that weaves you through Disneyland® Resort. Just follow the second star to the right!

Tinker Bell Half Marathon Weekend Jan. 18–20, 2013

© Disney S&R-10-18856Registration begins June 12, 2012! Sign up for your reminder at runDisney.com

Princesses, make all your Disney wishes come true on a 13.1-mile run through Walt Disney World® Theme Parks. Since it’s the 5th anniversary race, you’ll run across more magic than ever, including an exclusive finisher medal. Your once upon a time is now!

Register at runDisney.com.

5th AnniversaryDisney’s Princess Half Marathon Weekend

Feb. 22–24, 2013

Not every princess needs a magic carpet to fly.

©Disney S&R-11-21770

2012 summer club running magazine

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