club running winter 2012

Winter 2011

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ClubRunningWE RUN THE NATION!

Executive Director’s Letter

CONTENTS

6

Members Speak7

Health & Safety Spotlight

8

Getting Rid of Winter Hibernation WeightBenefits of Acupuncture for RunningMulti-Use Trail Running Tips

Features

RRCA Program Spotlight18

Winter 2011

12

Facebook Friends ShareWeb Poll

RRCA National Championships SummaryRRCA Certified Coaching ProgramKids Run the Nation, RUN@WORK Day10 Reasons to Attend the Convention2012 RRCA Champs Schedule

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RRCA Member Spotlight10PRRO Circuit Offers Chance to Run with Top Runners in World Events

4 • ClubRunning W i n t e r 2 0 1 1

Dirk’s262-Mile Run

Striving for the ImpossibleBillyMills

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Training Tips30

6 • ClubRunning W i n t e r 2 0 1 1 R R C A . o r g

Executive Director’s Note

ClubRunningWinter 2011

www.ClubRunning.net

ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive Director

Jean Knaack

RRCA PresidentBrent Ayer

SHOOTING STAR MEDIA, INC. Group & Coordinating Editor

Christine Johnson, [email protected]

DesignerAlex Larsen

PhotographersVictor Sailer PhotoRun.net

Bettman/CorbisBigStockPhoto.comBrightroom.comIstockphoto.comJames Reynolds

Jean KnaackDirk Whitebreast

ProofreaderRed Ink Editorial Services, Madison, WI

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RUNNING NETWORK LLCAdvertisingLarry EderPresident

phone: 920.563.5551 x112; fax: [email protected]

Advertising Production ManagerAlex Larsen

CounselPhilip J. Bradbury

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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 theabove address.

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 © 2011 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 instituting anychanges 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.

As we wind down 2011 at the RRCA, I’m pleased to reportthat RRCA membership continues to climb as new runningclubs join and new events are started during the year

throughout the country. We are at an all-time high of 1,500 mem-ber running clubs and events. Running as a healthy lifestyle activitycontinues to gain in popularity as more and more Americans em-brace the message that exercise along with a healthy diet is the bestway to achieve and maintain a healthy body.

As you plan your 2012 resolutions, we encourage you to includethree important running goals: 1) Run in one or more events organizedlocally by an RRCA member. By participating in locally organized events,

you help ensure the continued success of running in your community. You can find events hostedby our members at www.rrca.org/events/find 2) Volunteer at a local event, because running is suc-cessful when people are willing to donate their time to ensure an event’s success. Putting on an eventis a team effort, so don’t depend on the person running next to you to step up and volunteer. Beingpart of the volunteer team ensures local running success. 3) Embrace the “Take 5 to Run” messageand encourage at least five people you know to go out and run or walk 30 minutes, several days aweek. Consider inspiring five colleagues from work, five parents of your children’s friends, or fivefriends from church or other civic groups you’re involved with.

You can also support the running community in 2012 by being involved as an advocate for run-ning. Work with your local running club to monitor trends and issues that may affect your runningclub or local events. Write letters to government officials and local media in support of your club’sposition on issues related to permitting, safety, economic impact, physical activity impact, trail de-velopment, and more. Work with local law enforcement to promote runner safety by reporting in-cidents or suspicious behavior on multi-use trails. Work with your local law enforcement onpedestrian safety campaigns that include information about the dangers of texting while driving.

I hope to see all our Club Running readers in Memphis for the 54th Annual RRCA Con-vention. Come learn about everything your national organization has to offer your local run-ning community.

—Jean Knaack

Jean Knaack

ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) andRunning Network LLC. You’re a member of your local running club and your local runningclub is, in turn, a member of the RRCA.

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On Our Cover:Sammy Kitwara earns the $10,000PRRO Circuit Bonus for 2011, joiningLineth Chepkurui, who won the$10,000 bonus in 2010.

RRCA Members Speak

How Have Multi-Use Trails Impacted Your Running Community?Our master plan in Enid, OK has over 20 miles of pathways aroundand through town. It’s a slow process, but well worth the wait.

—Glenn McDaniel

The Heritage Trail in Orange County, NY, is used widely by bikers,walkers, skaters, and runners. A nine-mile-plus linear park, it has be-come one of the most popular ways to get out and get healthy. Marathontraining long runs typically include this local favorite.

—Richard D’Ambrosio

We’ve got the Dipsea Trail in the Bay Area and I’d have to say our run-ners look forward to the weekends to train for everything under the sun!This type of trail lifts your mind off anything that is bothering you; butthat’s because it’s a real challenge. It will start overlooking the oceanwhen you get closer to the end after zig-zagging through amazing ecosys-tems. You’ll run through giant fern-covered soft ground and eucalyptusforests to hard marine terrace gravel paths, finishing on the beach. Theexperience on this trail is tougher than most runs but it uncovers thereason why we need to execute challenges—because they can be beau-tiful. It basically is an amazing (free) experience that pulls our runningcommunity much closer as we have numerous races with very high at-tendance. (500+ runners on one small trail for our own race.)

—Ky Faubion

NATIONAL RACE SHIRT CONTESTThe RRCA is pleased to announce the 4th Annual RRCA National RaceShirt Contest. This is an opportunity to showcase your event from a lit-tle different angle. The RRCA is seeking shirts (long or short sleeved,cotton or performance) from 2011 events hosted by RRCA members.Only one shirt per event is needed; size doesn’t matter. A club hosting

multiple events can submit entries for multiple races. The race shirt musthave the RRCA logo on it to be considered for judging.

All entries should be mailed to the RRCA National Office at 1501Lee Hwy., Ste. 140, Arlington, VA 22209 by Feb. 15, 2012. Please in-clude the name of the event, event date, location, host club, contactname, contact email, and contact phone number with the shirt. The2012 RRCA convention attendees will vote on the finalists to select the2011 RRCA National Race Shirt Winner, and the winning shirt will beannounced at the 2012 RRCA National Running Awards Banquet. Thecontest is sponsored by Sport Science, and the winning event will re-ceive a prize pack from our sponsor.

RRCA.org website poll

W i n t e r 2 0 1 1 ClubRunning • 7R R C A . o r g

Be a part of our RRCA Facebook discussions by visiting us at www.facebook.com/Roadrunnersclubofamericaand help us reach our goal of more than 5,000 Facebook fans by inviting your friends to “Like” the RRCA on Facebook.

What’s Your Favorite Race Gift?

Votes 0 50 100 150 200 250

Tech Race T-shirt. 40% (193)

Finisher Medal. 25% (119)

Race Vest, Fleece or Long-Sleeved Shirt. 17% (81)

Cotton Race T-shirt. 11% (53)

Other Race Gift (Keychain, Keepsake, Etc.) 4% (19)

Race Coffee Mug. 3% (13)

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

Total Votes: 478

Your daily updates on the latest in track & field, cross country, road racing, and marathon running. Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)

Getting Rid of Winter Hibernation Weight


By Marie Spano, MS, RD, CSCS, CSSD

Imagine being free of pain, having less stress andmore balance and happiness in life! It’s not outof the question—it’s what acupuncture does formany runners and nonrunners, alike.

Developed in China over 3,000 years ago,acupuncture is based on the life force energy of“Qi” (pronounced “chee”). Qi is similar to sub-stances found in the body, such as blood, nerves,and lymph. It flows throughout the body creat-ing an interconnected system.

Acupuncture views the body as a system ofinterconnected organs and meridians (path-ways/channels) in which qi flows. The meridiansrun throughout our body and contain pointswhere qi can be accessed. When stress, injury,or poor lifestyle habits cause disruption to theqi, unwanted symptoms show up, such as illnessor aches and pains. Acupuncture uses needles tomanipulate the flow of qi, bringing the bodyinto a natural balance. Acupuncture can treatthe whole body, mind, and spirit to find andmaintain that natural balance.

Acupuncture is about the balance of Yinand Yang: night and day, slow and fast, winterand summer, training and competition. It’s thebalance of everything in life. Each season wouldnot exist without the other; each day would notexist without night. The question, then, is howto find this natural state of balance within our

own life and body to maintain optimal health.As a runner, for each race there’s a training

season before the competition. This is the Yintime, the time for building mileage, taking careof the body, getting enough sleep.

Acupuncture is beneficial in many waysto promote the health and well-being of a run-ner in training. It can help boost the immunesystem, which benefits the overall health of therunner and prevents down-time from illness.It nourishes and maintains the needed qi andfluids to the muscles, assisting with injury pre-vention. It also helps create and maintain thebody’s natural balance, allowing for relaxationand stress reduction, thus assisting in the nat-ural flow of the body’s qi and fluids, preventinginjuries.

Competition is the Yang time—the speed,the track workouts, the race. Without the foun-dation of Yin, there is no Yang for competition.If we are adequately nourished and well-trainedin the Yin time, we’ll have the drive to push usforward in the Yang time.

Ultimately, each person is unique and themost important thing is to be aware of your ownbody and its symptoms. Acupuncture can helpwith this awareness. The symptoms that yourbody produces—aches, pain, tiredness, andmany more—is the language your body uses to

let you know that something isn’t right. There issomething out of balance.

Acupuncture helps release and nourishmuscles that have become bound with stress,tightness, and injuries due to repetitive motionslike running, swimming, and cycling. Often,scar tissue builds up from this repetition, caus-ing pain and an inability for muscle and jointhealth to return. Needles inserted into specificpoints along meridians and areas around scar tis-sue, tight muscles, and joints help release andreturn the body to its normal, balanced func-tioning.

To treat the injury and pain that are oc-curring is often to reset the muscle and brainconnection to help the muscle fire correctly.Acupuncture needles can reduce the pain andinflammation that are occurring. If there issomething blocking the qi from movingsmoothly, qi becomes stagnated and inflamma-tion occurs. Needles inserted in specific placesalong the meridians unblock the stagnation.

During an evaluation, an acupuncturistconsiders both the injury, illness, or complaintreported by the patient, and the patient as awhole person. For instance, if a patient walks inthe door with knee pain and low back pain,there would be questioning to discover how therest of their life is functioning, attempting to see


It’s easy to put on a few extra pounds in the win-ter. The brisk air blows us inside where we cancurl up on the couch, covered by plush blanketswhile sipping hot cocoa. Though layers of cloth-ing can easily hide our winter weight gain, as thedays grow longer and the sun shines a littlebrighter, we’ll eagerly trade these in for more re-vealing attire. Luckily, it’s easy to shed that hi-bernation weight by following these four steps:

1. Spring Clean Your DietThe best way to change your diet is by chang-ing your surroundings. Make it more con-venient to eat healthy foods and lessconvenient to eat unhealthy foods. Springclean your kitchen by going through yourcabinets and refrigerator and ditching any-thing that is past the expiration date as wellas foods with no nutritional value. Look forbetter options of your favorite foods—thosethat have more fiber, vitamins, minerals, andantioxidants. Also, load up on seasonal pro-duce and commit to trying one new recipeper week. And finally, plan on meals andsnacks for the upcoming week and don’t de-viate from your grocery list just because some-

thing is on sale. (If you’re easily tempted, don’tlook at the weekly circular.)

2. Sneak in Extra ActivityThink outside the “training” box and considerother ways to add physical activity. Sure, yourrunning mileage will start to pick up again ifyou’ve taken an off-season break over the winter.But be sure to also engage in activities with yourfamily or friends that are active, but aren’t pur-poseful activity. Go for a hike, head to the localfair or festival or carnival. Become a tourist inyour own city by taking advantage of local sight-seeing attractions. You’ll add activity withoutloading up on junk miles.

3. Re-think Your DrinkAs the holidays approach and you find yourselfat happy hours or parties drinking alcoholic bev-erages, remember not to overdo it. Alcoholicdrinks are loaded with empty calories and, worseyet, the more you drink, the longer it will takeyou to recover from your training. In fact, five ormore drinks can affect your brain and body forup to 3 days! So if you indulge in several drinkson a Friday evening, your performance will still

be affected during your Sunday run. And let’snot forget that alcohol is a depressant that po-tentially leads to the late night munchies. Sodrink in moderation, always alternate each al-coholic beverage with a large glass of water, andbe sure to stay hydrated daily.

4. Throw Out the Idea of Perfection There is no perfect or ideal diet that fits every-one. So toss aside any notions you have of anideal diet or training program and instead aim toeat well 80% of the time, while allowing indul-gences (if desired) the other 20% of the time.Likewise, don’t be a slave to the scale. Yourweight is just a number, and a number that no-body else can see. Instead, go with how you feeland how your clothes fit.

Marie Spano, MS, RD, CSCS, CSSD is one of thecountry’s leading sports nutritionists. She combinesscience with practical experience to help Olympic,professional, and recreational athletes implementcustomized nutritional plans to maximize athleticperformance. Spano is the sports nutrition consult-ant at Competitive Edge Sports and runs SpanoSports Nutrition Consulting.

The Benefits of Acupuncture for RunningBy Jessica Sleight, L.Ac, M.Ac, Dipl. Ac.

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if it’s repetitive motion injury or if there’s some-thing else at the root of the injury.

How is work? How is sleep? Digestion?Stress? When did the pain start? How has itchanged over time? These questions help iden-tify what could be affecting the body’s ability toheal itself. As the evaluation continues, anacupuncturist works with muscles, triggerpoints, and motor points of the muscles, merid-ians, and surrounding areas to see what is in-volved and affecting the site of injury. All thisinformation goes into developing a personalized

treatment plan. If you have low back pain, forinstance, there is the need to evaluate how thehips and hamstrings are functioning.

Injuries are like a squeaky door: the hingemay need a little oil to get it moving smoothlyagain. The body just needs a few needles to helpthings move smoothly so that it can heal itself.

Regular acupuncture appointments helpmaintain health, reduce stress, and prevent in-juries. It can provide a natural boost for compe-tition, to help you feel at your peak forperformance, allowing you to step up to thestarting line prepared, injury free, and ready totackle the race.

If you’d like to find an acupuncturistnear you, visit www.aaaomonline.org/search,www.acufinder.com, or check your area for anacupuncture school to help out a student. Orask friends, colleagues, and family for referrals.

Jessica Sleight, L.Ac, M.Ac, Dipl. Ac., is a licensedacupuncturist practicing in Howard County,Maryland. She is owner of Balance Point Acupunc-ture. She has a certificate of Acupuncture SportsMedicine, is a lifetime runner, RRCA-certifiedrunning coach, and member of the HowardCounty Striders. More information can be foundon her website, www.jessicasleight.com

RRCA Multi-Use Trail Running TipsReprinted from RRCA.org

R R C A . o r g

Over the last 2 decades, there has been significant growth of the multi-usetrail system. The RRCA encourages our members to follow these impor-tant safety tips when using the growing number of multi-use trails aroundthe country. These safety tips, coupled with the RRCA general runningsafety tips found on our website at www.rrca.org/education-advocacy shouldhelp keep you and others on the multi-use trail safe.

Do take full advantage of the multi-use trails in your area. They were builtfor your use.

• Follow the rules of the road on the trail: Travel on the right and pass on the left. Run on the right side to allow others to passsafely, and avoid running down the middle of the trail.

• Don’t wear headphones—but if you just can’t follow this safety guideline, keep the volume low and only wear one earbud.

• Making a sudden U-turn without looking over your shoulder is good way to get hit by an oncoming cyclist or skater who can’t read your mind. If you’re running an out-and-back route, don’t just make a sudden U-turn at your turnaround point. Be sure the trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) before making your turn-around.

• Avoid running on trails in the evening if they aren’t well lit and don’t have regular traffic.

• Don’t be a trail hog. Never run more than two abreast if you’re running in a group.

• While pedestrians have the right of way on most trails, the goal is to share the trails. Alert people when you are passing them—don’tassume they are aware of their surroundings. A simple “on your left” warning will suffice. This can prevent you from getting “clothes-lined” as you pass someone walking his or her dog.

• Be alert on blind curves. • Stop at stop signs if the trail crosses a roadway. Don’t assume cars

on the road will stop for the trail crossing.• Be mindful of young children on the trail—their movements can

be unpredictable. Slowing the pace a bit when you pass small children on the trail is a wise idea, especially if they are on a bike or tricycle. Use this as an opportunity to slow the pace, then pick up the tempo.

• Respect private property along the trail.• Don’t litter. If you can’t find a trashcan, carry your trash home.• Donate funds from a recent road race to support your local multi-

use trails for upkeep, security, and facilities.• Report suspicious behavior that you observe on the trails to local

authorities.• Get approval from local authorities before planning a race or

training event on your local multi-use trail.

A Special Note About Running with a Cell Phone

In the 21st century, we have a great invention called the cell phone and some ofthem even have GPS. Last winter, I was alone on a training run, as usual. Halfwaythrough my run I heard, “Help, help me.” I stopped looked around and noticed aman lying on the ground across the street. I approached and asked him what waswrong. He was breathing and his eyes were open, but he didn’t respond to me. Iquickly pulled out my cell phone and dialed 911. In minutes, a fire rescue truckwith EMTs and a police car arrived. After checking him for injuries, they put him ona stretcher and took him to the hospital. While the police officer was taking my information, I mentioned that it was the first time I had taken my cell phone on atraining run. He replied, “Well, you’re going to take it with you every time fromnow on, aren’t you?” I said, “Absolutely!”

Actually the reason I took it with me was simply that the roads were icy, andI was fearful of falling and injuring myself. Years ago before I got a cell phone, Islipped on ice while running in the woods and broke my leg. The trail was only usedon weekends by snowmobilers and it was Tuesday. After considering how long itwould take me to freeze to death, I made up my mind to crawl on my face the 2miles to the highway. I finally managed to pull myself up using bushes and treebranches and I hobbled home.

Now that I carry my cell phone and run in the woods, I often check my location so I can call 911 and tell them where I am if something happens. As a backup,if I’m unable to use my phone, I tell my wife where I’m running and about howlong I expect to be gone.

By Chuck Rossier

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Acupuncture continued


PRRO Circuit Offers the Chance to Run with Top Runners from Around the World in Events with Historic Roots

Three decades ago, top distance runners took bold action in movingroad racing to become a professional sport. At the 1981 Cascade Run-Off in Portland, Oregon, athlete members of the Association of RoadRacing Athletes (ARRA) ran for prize money in defiance of existing am-ateur rules. Over the following months, a group of race directors whowere supportive of the athletes’ demands joined the movement and theARRA Circuit was born.

By taking and offering prize money openly and suffering the con-sequences, the athletes and race directors set in motion a series ofchanges that eventually earned economic freedom for runners, track &field athletes, and other Olympic athletes. Today’s runners have the rightto win prize money, sign endorsement deals, and otherwise earn moneythrough the sport. The fact that the “Dream Team” of professional bas-ketball stars could represent the United States in the 1992 Olympicswas a direct result of events set in motion in 1981.

The ARRA Circuit continued for nearly 15 years, jointly adminis-tered by ARRA athletes and the directors of the participating events.After the 1994 season, with professional running firmly establishedworldwide, the athletes disbanded their involvement and the eventsformed the Professional Road Running Organization (PRRO). In 1996,PRRO launched its first circuit.

Today, PRRO, an affiliate member of the RRCA, is an alliance thatorganizes and promotes the PRRO Circuit, a nationwide series of fivepremier, nonmarathon road racing events with a combined total ofnearly $400,000 in prize money. The circuit’s open-competitionpolicy (athletes from all countries are eligible) results in the mostcompetitive and high-profile elite fields in the sport at each event.Most of the races also offer purses for U.S. citizens. For middle-of-the-pack runners, PRRO Circuit events provide an opportu-nity to run in the same events as the world’s most elite roadrunners and to continue to support the tradition of profes-sional road running that started back in 1981.

Besides the prize money in each individual race, amale or female athlete who wins one of the first fourPRRO Circuit events and the PRRO champi-onship at the AJC Peachtree Road Race 10Kwins the PRRO Circuit bonus. The bonusstarts at $10,000 and grows by $5,000each year the bonus isn’t claimed.

Sammy Kitwara of Kenya wonthe 2011 PRRO Race of Championsand collected the $10,000 PRROCircuit Bonus at this year’s AJCPeachtree Road Race 10K in Atlanta onJuly 4. Kitwara, who became eligible for thecircuit purse by virtue of his victory at theWorld’s Best 10K in San Juan, Puerto Rico in Feb-ruary, turned back fellow Kenyan Simon Ndirangu,who became eligible by winning the Lilac Bloomsday12K in May. Kitwara did not have to split the $10,000 bonusbecause Lilac Bloomsday women’s winner Misiker Mekonnin ofEthiopia, the only eligible female, failed to win the women’s di-vision at Peachtree. Kitwara became the second runner to collecta second PRRO Circuit bonus, joining Lineth Chepkurui, whowon the $10,000 bonus outright in 2010 and, along with Kit-wara, split the PRRO bonus purse of $35,000 in 2009.

A week after the Atlanta race, on July 10, Ridouane Har-

roufi of Morocco and Alice Timbilili of Kenya became the first runnersto become eligible to compete for the 2011–12 PRRO Circuit Bonuswhen they won the Utica Boilermaker 15K.

The 2011–12 PRRO Circuit began with the Boilermaker 15K inUtica, New York on July 10, and will pick up again with the World’s Best10K in San Juan on Feb. 26, followed by the Credit Union Cherry Blos-som 10-Mile in Washington, D.C. on April 1; the Lilac Bloomsday Run12K in Spokane on May 6; and the AJC Peachtree Road Race in Atlanta,which serves as the PRRO championship, on July 4, 2012.

The PRRO circuit is committed to a drug-free sport, and eachevent funds mandatory drug testing for elite athletes. The testing is car-ried out by the U.S. Anti-Doping Agency.

Along with connecting the events by offering the PRRO Circuitbonus, PRRO race directors meet annually to discuss common issues,trends, promotional opportunities, and shared policies. In the yearsahead, the PRRO Circuit would like to add three to five more events asthe group continues to look for ways to advance the sport of road racing.

Sammy Kitwara of Kenya won the 2011PRRO Race of Champions and collected the$10,000 PRRO Circuit Bonus at the year’sAJC Peachtree Road Race 10K in Atlanta.

RRCA Member Spotlight

By Don Kardong

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SPONSORED SECTION

SPONSORED SECTION

The Story of Olympic Gold Medalist Striving for the Impossible:

Billy Mills is one of America’s running icons andmy running hero. This past May at the RoadRunners Club of America Convention in Freder-icksburg, Virginia, I was privileged to meet himin person and learn firsthand about his life jour-ney as a Native American and a runner. Mills’ vic-tory in the men’s 10,000 meter finals at the 1964Summer Olympics in Tokyo is widely regardedas one of the greatest moments in the storied his-tory of the Olympics. How he arrived at that mo-ment in Olympic history is an even greater story.The story of his life teaches us that we canachieve what seems impossible if we believe inourselves and dedicate ourselves to our goal.

The proverbial silver spoon was a no-showat the start of Billy’s life. He was born of LakotaIndian parents in Pine Ridge, South Dakota onJune 30, 1938 and was raised on the impover-ished Pine Ridge Indian Reservation. At age 12he was orphaned, and he was raised by hisgrandmother. While attending high school atthe Haskell Indian Nations University Institutein Lawrence, Kansas, he took up running anddrew the attention of college track and crosscountry coaches, receiving an athletic scholar-ship to attend the University of Kansas.

At Kansas he flourished as a distance run-ner, becoming a three-time NCAA All-Americanin cross country. Despite his prowess as a distancerunner, Billy’s Native American heritage madehim the frequent victim of ethnic discriminationand social exclusion. He was an outcast on cam-pus. Despondent, he came to the precipice of sui-cide in his senior year, and only the echo of hisdeceased father’s advice, “Look beyond the hurt,the hate, the self-pity to see the good in others,”dissuaded him from leaping off a chair andthrough a high window to his death.

Following that dark moment and his gradu-ation from Kansas, Mills entered the U.S. MarineCorps and continued his training with passionateabandon, qualifying for the 1964 U.S. OlympicTrack & Field team in both the 10,000 metersand the marathon. Billy never doubted him-self. He truly believed that he could win the10,000 meters, his strongest event, at theOlympics. In August 1964, six weeks before theTokyo Olympics, he wrote in his training book,“In great shape. Must believe! Believe I can runwith the best in the world now, and I can beatthem in Tokyo!” To beat them, Mills knew he hadto do something that the experts thought was vir-tually impossible: cut almost a minute off his best10,000 meter time.

Billy reduced this daunting task to a simpleformula: maintain constant focus during the raceand in doing so, cut his time for each of the 25laps by 2 seconds. On Oct. 14, the day of themen’s 10,000 meters final in Tokyo, he sat next toa Polish athlete on the bus to the Olympic sta-dium. She did not know him and casually asked,“Who do you think is going win the 10,000 me-ters race today, [Ron] Clarke [of Australia] or

[Mohammed] Gammoudi [of Tunisia]?” With-out hesitation, Billy replied, “I’m going to win.”

Coming into the Olympics, Mills was a vir-tual unknown. His time in the preliminaries wasa full minute slower than Clarke’s. The final sawMills, Clarke, and Gammoudi exchanging thelead over the first 24 laps. On the final lap,Clarke elbowed Mills so hard that Mills waspushed from the first lane into the edge of the third lane, a good 4 feet. Hestaggered, barely maintaining his balance. Mostrunners would have mentally checked out afterbeing so violently elbowed, but Billy kept hisfocus, just as he had done in his training, saying tohimself, “I can win. I can win.” With 30 yards togo, Billy was still 5 yards behind Clarke and Gam-moudi, both world-class runners with far greaterrace experience at this level, but in Billy’s subcon-scious mind he was visualizing the finish and say-ing to himself, “I won. I won.”

Then something impossible happened. AsBilly streaked toward the finish line, he saw whathe thought was an eagle on the singlet of a slowerWest German runner who was still onlap 24. The eagle reminded Billyof the advice his father, with hisdying breath, had givento Billy, urging him to believein himself and “fly on thewings of an eagle.” TheWest German runnermoved gently to theoutside and openedan inside passing

lane for Billy. In that fleeting moment, Billy, up-lifted by his father’s words, transcended all thepain and sacrifice and suffering in his life tosurge past Clarke and Gammoudi in the finalstretch and break the tape as the new Olympicchampion. As he crossed the finish line, he tri-umphantly raised his arms like the wings of aneagle. Billy’s time, 28:24.4, was 50 seconds fasterthan his prior 10,000 meter PR. He hadachieved the impossible. It was so impossiblethat when Billy, after the race, went to thank theWest German runner for giving him the roomto pass on the inside, Billy did not see an eagleon the runner’s singlet. In truth, there was noeagle on the singlet, but Billy saw the eagle be-fore he passed the West German runner.

Billy Mills’ story is an inspiration to all of usto believe in ourselves and follow our dreams. Oneof Billy’s famous quotes is “Every dream has a pas-sion. Every passion has its destiny.”

Our destiny is within us. We merely need tokeep running and strive for things impossible.

BillyMills

—William Shakespeare in Julius Caesar

Mills, then a 26-year-old Marine lieutenant,kept his head in thefinal of the 10,000m onOct. 14, 1964 at theTokyo Olympic Games,despite an attempt byTunisia’s MohammedGammoudi to jostle hisway past. Mills hungon to win the race, thefirst time in Olympichistory that an Ameri-can has won the event.Gammoudi finished insecond, 3 yards behindMills.

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R R C A . o r g12 • ClubRunning W i n t e r 2 0 1 1

By Mitch Garner, RRCA Eastern Region Director

“Bid me run, and I will strive with things impossible.”

While covering the Milwaukee Lakefront Marathon event, I learned aboutDirk Whitebreast. His story resonated with me, because anyone who hasheard Billy Mills tell his inspirational story can attest to being deeplymoved when Mills explains about his thoughts of suicide as a young manfacing some daunting challenges in his life.

Tragically, the rate of suicide among American Indian and AlaskaNative youth today is 2–3 times higher than the national average.

Terribly, in some cases, these suicides are clustered by time andplace, which translates into a rate that’s 10 times the na-

tional average. Eight years ago, Whitebreast was personallyimpacted by this statistic when his sister,

Darcy Jo Keahna, committed suicide atthe age of 18. In an effort to cope

with the loss of his sibling,Dirk decided to take con-

trol of his life and be-

come a healthier, stronger leader for his family, tribe, and the entire com-munity. Dirk’s running career began in the fall of 2003 and it didn’t takelong for running to become his passion.

In the fall of 2011, the Center for Native American Youth andWhitebreast worked together to raise awareness about the high rate of sui-cide among American Indian youth. Whitebreast, a 31-year-old memberof the Sac & Fox Tribe of the Mississippi in Iowa, took on the challengeof running 10 marathons in 30 days, which was called Dirk’s 262-MileRun to Support Native Youth.

Running is important to the culture of many Indian tribes across theUnited States. It’s a challenge to one’s body, mind, and spirit. Dirk ran hisfirst marathon in April 2006 and after that race he was hooked. To date,Dirk has run 29 marathons in 17 states.

His 262-mile quest began on Sept. 17, 2011 with the North FaceEndurance Challenge, where he finished his first of 10 marathons.

At the Bank of America Chicago Marathon, Levi Rickert, editor-in-chief of the Native News Network, interviewed Whitebreast for the article“Dirk Whitebreast: A Modern Day American Indian Hero.” Whitebreast

is quoted as saying, “People think I am an expert on suicide, but I’m not.I am a suicide survivor. I was just living my life. Running was nothingmore than an obsession with me. People who grew up with me know Iturned my life around after Darcy died.”

Whitebreast has not taken a drink of alcohol since the day he foundout his sister committed suicide. Today, Dirk serves as the secretary of theSac & Fox Tribal Council and is in his 8th year of alcohol sobriety.

Even though Whitebreast does not attest to being an expert on sui-cide, he is working to share his message with American Indian youtharound the country. He shares his experience of running marathons withNative youth, tribal leaders, and other organizations. Through his run-ning, Dirk aims to first and foremost honor his sister, to promote healthyliving in Indian Country, and set an example of commitment, motiva-tion, hard work, and leadership for all Native American youth.

Dirk’s 262-mile challenge is a symbol of strength and endurance forIndian Country, and will create hope for Native youth while playing apart in preventing and raising awareness of the tragedy of youth suicide.

Compiled by Jean Knaack from Dirk’s Run coverage on the Center for NativeAmerican Youth at the Aspen Institute website and the Native News Net-work.

Whitebreastproudly displayshis finisher medals from his262-mile quest at the finish of theIMT Des MoinesMarathon.

Dirk’s262-Mile Run

Dirk’s 262-Mile Race ListThe North Face Endurance Challenge (Madison, WI; 9/17/11)Community First Fox Cities Marathon (Appleton, WI; 9/18/11) American Birkebeiner Trail Run (Hayward, WI; 9/24/11) The Quad Cities Marathon (Moline, IL; 9/25/11)Freedom's Run Marathon (RRCA State Championship Event; Shepherdstown, WV; 10/1/11) Milwaukee Lakefront Marathon (RRCA National Championship Event; Milwaukee, WI; 10/2/11)Prairie State Marathon (Libertyville, IL; 10/8/11)Bank of America Chicago Marathon (Chicago, IL; 10/9/11)Waddell & Reed Kansas City Marathon (Kansas City, MO; 10/15/11)IMT Des Moines Marathon (RRCA State Championship Event; Des Moines, IA; 10/16/11)

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W i n t e r 2 0 1 1 ClubRunning • 13R R C A . o r g


Almost exactly 20 years ago, the U.S. Congress passed legislation that hashad a profound impact on the running world. In December 1991, Pres-ident George H. W. Bush signed into law a bill that created thousandsof miles of running paths and sidewalks in communities across the coun-try—and the current Congress is threatening to put an end to it.

If you run on a trail along an old rail line, or on a greenway, or ona riverfront path built within the last 20 years, chances are good that thefunding for those facilities came from something called the Trans-portation Enhancements (TE) Program. Hundreds of miles of soft-sur-face trails were built and a lot of trail maintenance equipment waspurchased with the help of the Recreational Trails Program (RTP).

Perhaps your training route takes you on sidewalks around a localschool, or maybe access to the school track you run on has been im-proved with crosswalks, short cuts, or better signing and marking. If anyof that has appeared in the last 5 years, it’s probably courtesy of theSafe Routes to School (SRTS) funding program established in 2005.

In each case, funding from our federal transportation program—largely paid for by the 18.5 cents per gallon of federal fuel tax we allpay—is the ultimate source of these improvements. And while provid-ing a great place for people to run wasn’t the primary motivation forthese investments, it turns out that creating great, safe places for peo-ple to walk and bike is usually good news for runners, as well.

The reasons for investing in better conditions for walking and bik-ing in our communities, and therefore for running as well, are evenmore compelling today than they were 20 years ago. Congestion, airpollution, greenhouse gas emissions, and dependence on foreign oilwere big issues in 1991 and present even bigger challenges today. Backthen, the obesity epidemic and lack of physical activity in our popula-

tion were barely on the public agenda; today they represent loomingpublic health and financial catastrophes that we are struggling might-ily to contain.

Despite this, there’s a very real chance that Congress will elimi-nate these popular and successful programs from the next transporta-tion bill—the fuel tax and ways in which it’s spent have to be approvedor authorized on a regular basis—unless people who care about theseissues speak up and insist that they continue.

The stakes are high: In 2011, more than $750 million of fundswere spent at the state and local levels on these nonmotorized trans-portation projects and programs. If that sounds like a lot of money, itis, and it has grown significantly over the past 20 years to reach thislevel. But it still only represents 1.5% of all federal transportationspending, despite the fact that 12% of all trips in the U.S. are made byfoot or bike, and that 14% of traffic fatalities are cyclists or people onfoot (mostly the latter).

Several serious attempts to eliminate these programs werelaunched in 2011, primarily spearheaded by Senators Tom Coburn(R–OK) and Rand Paul (R–KY), with strong support from Houseleaders John Boehner (R–OH) and Eric Cantor (R–VA). They’ve triedto abolish the programs through the appropriations process, as well asduring negotiations to extend the current legislation while a new billis written.

All these attacks have been rebuffed—so far—thanks to concertedaction by bicycle and pedestrian groups working together under thebanner of the America Bikes coalition. But we need your help and weneed your voices! We need your help to overcome four big misconcep-tions about these critical funding programs that will inevitably be raised

again in 2012—particularly as the March 31 dead-line for action on the next transportation bill loomsever closer.

1. How Much Money Is Really at Stake?Opponents of the TE program have repeatedlyclaimed that “ten percent of highway funds have tobe spent on bikepaths/sidewalks” despite the fact thatthe figure is actually around 1.5%. The TE programis 10% of one of the dozens of programs (the SurfaceTransportation Program) in the overall transporta-tion bill; it is most definitely not 10% of the overallprogram!

2. We Can’t Afford These Programs Yes, we need to cut the federal deficit and reducespending, but none of the proposals to eliminatethese programs would save a single penny of taxpayerdollars. Opponents want to divert the funding backto highway-only programs; their motivation is haltany of that money from being spent on bicycling andwalking—it isn’t to cut spending in this instance.

By Andy Clarke, www.bikeleague.org

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HARTFORD • CT

AGREAT RACE INA GREAT PLACE

OCTOBER 13, 2012

In November, Sen. Paul introduced an amendment to redirect TEfunds to bridge repair—despite the fact that state departments of trans-portation aren’t even spending the money they already get for bridge re-pair and in 2010 sent more than $500 million of bridge repair fundsback to Washington, unspent.

3. Removing MandatesSen. Coburn has argued that the TE and similar programsforce states to spend these funds on bicycling and walking andthat states should be given more freedom to spend their fundson state priorities. That sounds good until you realize thatwithout the “dedicated” funding targeted at nonmotorizedtransportation, most state DOTs simply won’t spend a singledime on these activities. They have testified in Congress tothis effect, and would quickly revert to pre-1991 spending lev-els on bicycling and walking, which were negligible in all buta handful of states. This approach and attitude fly in the faceof strong public support for these activities, especially at thelocal level and among local elected officials.

4. Why Bother with Bicyclists and Pedestrians?A handful of members of Congress don’t think bicyclingand walking are serious issues or modes of travel; they thinktrips by foot and bike don’t really count, especially for “na-tional” transportation programs. They want to spend all ourtransportation funds on highways because car trips are theonly ones that matter—sort of like solving obesity by loos-ening your belt a notch or two.

We agree that car travel is important, but also recognize that onein eight trips and an even higher percentage of traffic crash victims arecyclists and pedestrians. Forty percent of all trips in the U.S. are 2 milesor less (yes, you read that right: 40%), and only 15% of all our trips areto get to and from work; the rest are social, recreational, errands, school

or church trips, and such. We also believe that the safety of every per-son on our roadways is important, whether they are running, walking,riding a bike, or driving a vehicle.

Fortunately, up to now we have been able to rely on bipartisansupport to keep these programs going. In the vote forced by Sen. Paul

in November 2011, 60 senators voted to preserve theTE program—Republicans, Democrats, and Inde-pendents included. We have to keep that going.

What Can You Do to Preserve Trails for Running?If you want to enjoy the ability to run on safe, con-venient, and comfortable trails, sidewalks, and road-way shoulders:

•Connect with your local bicycle and/or walk-ing advocacy group to learn how you can join theircampaign to ensure funding for better conditions;

•Learn more about these issues by visiting thethe following websites: the America Bikes coalition(www.americabikes.org), the member groups of thecoalition, and Transportation for America(www.t4america.org);

•Consider sending a club representative to theNational Bike Summit in Washington, D.C., just 8days before the current transportation bill runs out;

•Sign up for advocacy alerts at the League of American Bicyclistsonline advocacy center (www.bikeleague.org);

•Contact your members of Congress to tell them you support ded-icated funding for nonmotorized transportation, and that this is im-portant to the running community, as well.

TRAIIL FUNDS Continued


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running releases more than just sweat.the gel-nimbus® 13 with extra cushioning.

RRCA Program Spotlight

RRCA National Marathon ChampionshipSzczech, Druien Win Lakefront Marathon

By Dan Murphy (Reprinted with permission from the Milwaukee Journal Sentinel)

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There are always plenty of first-time marathonrunners at the Lakefront Marathon, and thisyear two of them claimed gold medals.

Nick Szczech, a former cross country andtrack standout at Marquette University, madethe most of his first marathon. The 22-year-oldfrom Cudahy [Wisconsin] won the men’s raceeasily Sunday with a time of 2 hours, 22 min-utes, 17 seconds.

The women’s race was won by AmberDruien of Woodstock, Illinois. Druien edged[out] Jacqui Aubert of Crystal Lake, Illinois, towin in 2:54:16.

“These were perfect conditions,” saidSzczech. “I wanted to hit 2:19, but it’s my firstmarathon, so I set a goal between 2:19 and 2:25.I was right in the middle of that.

“I feel really good, so I kind of wish Iwould have pushed it a little harder. That wasmore of a mental thing, so the next time I’llknow that the last six miles I can push it a littleharder.”

Szczech was well ahead of Ryan Meissen ofMukwonago [Wisconsin], who finished in2:27:37. Marek Kotrly of Brookfield [Wiscon-sin] was third (2:35:23).

“I kind of kept visual contact [withSzczech] until about [the 10th or 11th mile] andI never saw him after that,” said Meissen, whowon the Lakefront Marathon in 2009. “It wasgreat out there. Unless there was a gale-force tail-wind, it couldn’t be much better.”

An exhausted Druien crossed the finishline 31 seconds ahead of Aubert in her firstmarathon. Heather Crowe of Bensenville, Illi-nois, was third (2:56:57).

“I faded toward the end, but managed tokeep the lead,” said Druien. “I was a middle-dis-tance runner [at North Central College inNaperville, Illinois], so this is new territory. Itwas awesome. The course was awesome. Thevolunteers were great.”

Another notable finish was the “Jenni-pede,” 62 runners who ran the course tetheredby a rope. The massive group completed themarathon in 6:20 to a rousing applause by thecrowd at the finish line. The Guinness WorldRecord achievement was a fundraising effortthat collected more than $105,000 to help withthe rehabilitation of Jenny Crain, the world-class runner who was severely injured in 2007after being struck by a car. Crain joined thegroup for the last 400 yards.

The race featured 3,050 runners from 38states and five countries.

“I am absolutely thrilled with this race andby the day that the runners are having,” said racedirector Kristine Hinrichs. “We’re all vol-unteers, so we do it for the love. To standhere at the finish and see thousands [of

race finishers] have their marathon dreams cometrue is an amazing thing to see.”

Overall: Nick Szczech (22, Cudahy, WI,2:22:17) and Amber Druien (26, Wood-stock, IL, 2:54:16)Masters: Kim Lasecki (44, DePere, WI,2:41:53) and Mary Bolich (48, Plymouth,WI, 3:08:28)Grand Masters: Richard Dodd ( 52,Madison, WI, 3:03:50) and Cheryl Neumann (55, Milwaukee, WI, 3:28:20) Senior Grand Masters: John Jenk (63,Hales Corners, WI, 3:27:31.00) andAdele Pitt (60, Cudahy, WI, 4:19:39)

RRCA National MarathonChampions

(L–R) Cheryl Neumann stays ahead of the3:30 pace group to become the 2012RRCA National Marathon Grand MasterFemale winner. Nick Szczech made themost of his first marathon by winning themen’s race to become the 2012 RRCA Na-tional Marathon Champion. 2012 RRCANational Marathon Master’s Champion KimLaseck shares a smile on course. AmberDruien is on course to become 2012 RRCANational Marathon Champion.

R R C A . o r g20 • ClubRunning W i n t e r 2 0 1 1


A Running Experience Club Wins RRCA National Club Championship Named “Fastest Club in the Land” by runDisney

On Sept. 4, A Running Experience Club won the 2011 RRCA National Club Cham-pionship at the Disneyland Half Marathon and earned the distinction of the FastestClub in the Land.

The RRCA teamed up with runDisney to make the 2011 Disneyland HalfMarathon the RRCA National Club Championship Challenge. The challenge isscored by taking the average time of all the team’s participants and comparing it to the

other clubs. For the challenge, A Running Experience Club brought 20 club mem-bers to run in the Disneyland Half Marathon, and they posted an average finish timeof 2:10:00.

“A Running Experience Club is happy to be designated as the Fastest Club in theLand, and the runners that represented our club are all excited to be included in thisyear’s challenge at the Disneyland Half,” said Nadine Echeverry.

A Running Experience Club, a nonprofit running club established in 1982 andbased in Long Beach, California, has grown its membership to 450 runners. Theclub’s mission is to provide a variety of safe, fun, and friendly environments for run-ners and walkers of all ages and abilities to support their personal objectives and pro-mote the benefits of a healthy lifestyle.

“We are a very unique, close-knit group with runners at every level,” saidEcheverry.

In 2012, the Disneyland Half Marathon will again host the RRCA NationalClub Championship on Sept. 2. Registration will open in January 2012.

RRCA member clubs are encouraged to join the free runDisney RunningClub. Through this program, RRCA member running clubs can obtain speciallypriced entry fees for their members to run in runDisney events, and the club will be

eligible for specially priced amenities, park tickets, accommodations, and postrace party tickets. Clubs interested in competing in the 2012 RRCA Na-tional Club Championship will need to join the free runDisney Running Club to ensure proper scoring for the club championship event.

Learn more about A Running Experience Club at www.arec-lb.com

RRCA Certified Coaching ProgramIn 1998, the RRCA Coaching Certification Program was launched byRoy Benson and then-RRCA president Carl Sniffen.

The goal of the RRCA Coaching Certification Program is to pro-vide trained individuals to work as coaching professionals for the sportof distance running for all ages at all levels, from beginner to advancedrunner. By offering a coaching education program, our primary objec-tive is for trained coaches to work with groups and individuals to trainintelligently for any distance event and to minimize the risk of injuriesassociated with distance running.

In 2000, Andy Palmer along with Jim Duguay took over leadershipof the course, until the untimely death of Palmer in 2002. In 2003,Patti Finke took over and voluntarily chaired the program efforts from2003 to 2011. Finke was instrumental in expanding the program withassistance from Mike Broderick and Janet Hamilton, who joined theprogram as instructors in 2008.

For 2012, the RRCA has hired Randy Accetta, Ph.D. as the di-rector of coaching education to update and expand the RRCA Coach-ing Certification program. Janet Hamilton will continue to instructRRCA coaching certification courses along with Dr. Accetta. TheRRCA thanks Patti and her husband, Warren Finke, for their years ofservice to the program.

Accetta, a graduate of Wesleyan University (Connecticut), creditshis fellow Wesleyan alumni for inspiring him. “Wesleyan has produced

some of the major leaders of running in Bill Rodgers, Jeff Galloway,and Amby Burfoot,” noted Accetta. “Those three have had such a pos-itive influence on health and fitness in America, and I’m humbled theRRCA has given me this opportunity to help grow a marquee programfor the organization and the running community.”

The RRCA coaching certification courses are scheduled almostevery other weekend throughout the year at locations all over the coun-try from Maine to California, from Washington to Florida. Membersand supporters host the RRCA coaching certification courses with as-sistance from the RRCA national office. Each course consists of ap-proximately 16 hours of class lecture and practical group exercises over2 days. The program focuses on issues specific to road running and rac-ing, including coaching fundamentals, scientific background, and theestablishment of goals and training schedules to help athletes reach theirrunning potential. There are currently more than 2,200 RRCA certifiedcoaches across the U.S. and Canada. You can find an RRCA certifiedrunning coach on our website at www.rrca.org/find-a-coach

Learn more about the RRCA Certified Coaching Program atwww.rrca.org/programs/coaching-program-overview

Anyone interested in becoming an RRCA Certified Coach should signup for our email list at www.rrca.org/programs/coaching-certification toget announcements as new courses are scheduled.

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Nadine E. (r) celebrates with fellow club member following the DisneylandHalf Marathon, the 2011 RRCA National Club Championship Challenge.

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RRCA Awards $20,000 in Kids Run the Nation GrantsWe are pleased to announce that in No-vember, the RRCA granted 28 youthrunning programs with Kids Run theNation grants. These programs are con-ducted throughout the U.S. and collec-tively serve 30,000 youth. The granteescollectively received a total of $20,000 ingrants, an increase over the $15,000 thatwas granted in 2010.

Since 2007, the RRCA has pro-vided over $50,000 in small grants to de-serving youth running programs around

the country through the Kids Run the Nation Fund. The Kids Run theNation Fund is designed to provide needed resources to launch andsupport youth running programs around the country to address theongoing inactivity and obesity crisis facing today’s youth.

The Kids Run the Nation program is a gender-inclusive, multi-week, turnkey, youth running program designed to meet the physicalactivity goals outlined by the U.S. Department of Agriculture for chil-dren in kindergarten through 6th grade. The program can be modifiedto better serve older grades. Through this program, the RRCA’s visionis to help establish locally managed youth running programs in everygrade school in America.

“The RRCA is very proud of the level of support from our donorsto the Kids Run the Nation Fund,” said Jean Knaack, RRCA executivedirector. “This support has enabled the RRCA to invest more money

into local youth running programs each year.” “We want to stress the importance of staying physically fit inside

and outside of the school,” said Mindi Rice, physical education teacherat Townley Elementary School and director for grant recipient Town-ley Marathon Kids program.

“We want them to take what they learn within the school andthis program home to their families to relay the importance of livinga healthy lifestyle and staying physically fit.”

Rutland County Vermont Kids Run the Nation, Rutland, VT • Kids Run the OC, NewportBeach, CA • Adams in Motion, Corvallis, OR • Laurel Running Thunder, Laurel, MT • HuskyHustle, Harland, ME • Dreamfar High School Marathon, Chesnut Hill, MA • AnacostiaKids Running Program, Washington, DC • Brambleton Kids Run the Nation, Brambleton,VA • Mustang Marathon Club, Allen, TX • Manhattan Cross Country Club, Manhattan, KS• San Jose Run Club; Kids Run the School, Pomona, CA • Fremont Flash Youth RunningProgram, Freemont, OH • Allentown Elementary Running Club, Semmes, AL • TownleyMarathon Kids, Irving, TX • JUST RUN, Carmel, CA • JYS Mud Runners, Juneau, AK •Tidewater Striders New Energy, Virginia Beach, VA • Starting Block Striders, Springfield,MO • Atkinson Running Club, Portland, OR • Flying Eagles Running Club, Dallas, TX •Plateau Kids Running, Enumclaw, WA • Florida Striders Children’s Running Program, Or-ange Park, FL • White Bear Area YMCA Teen Running Club, White Bear Lake, MN • Thom-son-McDuffie Middle School Runner’s Club, Thomson, GA • Run For Your Life Kids AfterSchool Run Club, Fort Collins, CO • Northwest Broward Road Runners Youth RunningProgram, Coral Springs, FL • Auburn Opelika Running and Track Association Children’sHalf Marathon, Auburn, AL

The 2011 recipients include:

RRCA Announces 2012 Championship Event Series

2012 NATIONAL CHAMPIONSHIP SERIES

RRCA National Half Marathon ChampionshipGermantown Half Marathon Germantown, TN – March 18, 2012www.germantownhalfmarathon.com

RRCA National 10 Mile ChampionshipPresidio 10San Francisco, CA – April 15, 2012www.presidio10.com

RRCA National 10K Championship13th Annual Inside Out Sports Classic Marathon and 10KCary, NC – May 20, 2012www.ncoradrunners.org/ioclassic/index.html

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

2012 RRCA REGIONAL CHAMPIONSHIP EVENTS

Mid-Winter 10 Mile ClassicCape Elizabeth, ME – Feb. 5, 2012

Kaiser Permanente San Francisco Half MarathonSan Francisco, CA – Feb. 5, 2012

Napa Valley MarathonNapa, CA – March 4, 2012

Publix Georgia MarathonAtlanta, GA – Mar. 18, 2012

Presidio 10San Francisco, CA – April 15, 2012

Kaiser Permanente Pike’s Peek 10KRockville, MD – April 29, 2012

Ice Age Trail 50La Grange, WI – May 12, 2012

Bel Air Town RunBel Air, MD – June 3, 2012

Heart and Sole RunBillings, MT – June 16, 2012

Kalamazoo Klassic 10KKalamazoo, MI – June 16, 2012

6th Great Cranberry Island 50KGreat Cranberry Island, ME July 21, 2012

PigeonForge.com Midnight 8KPigeon Forge, TN – Aug. 4, 2012

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 of running by recognizing the top-performing run-ners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women as RRCA champions. In 2011, the RRCAChampionship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grass-roots-organized, running event series in the U.S. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, Fuel-Belt, Ashworth Awards, and Coolmax. The complete event listing can be found at www.RRCA.org/programs/rrca-championship-series


10. The music. Known as the “Home of the Blues & Birthplace of Rock‘n’ Roll”(not to mention gospel, jazz, R&B, rap, and soul), Memphis ismentioned in more than 400 songs, according to Billboard Magazine.9. The food. Friday night, March 16, we’ll embark on a culinary and mu-sical adventure, including dinner at the world-famous Rendezvous, whereyou’ll enjoy southern down-home appetizers, a dinner buffet that includesribs, shoulder, and chicken breasts, beans, slaw, and bread, and unlimitedsoft drinks, tea, and pitchers of beer for 2 hours.8. The Germantown Half Marathon (the RRCA National Champi-onship) and the Mayor’s Cup 5K.7. At 7,000 acres, Memphis has one of the top urban park systems in thenation. We’re the 18th largest city in the U.S., and we have the fifth largestrunning club in the U.S. We’re just crazy about running in Memphis. 6. The Piggly Wiggly, the world’s first self-service grocery store, openedhere in 1916. (And we know you’re just dyin’ to to say “Piggly Wiggly.”)5. Named for its Egyptian sister, we have a pyramid—really!4. Education sessions will share best practices in managing running clubs,events, and coaching runners. Learn about risk management in events,working with beginning and older runners, using social media to promoteyour organization, and much more.3. ELVIS!2. Inspiring keynote speakers including Olympian Dave Wottle and au-thor Christopher McDougall. Wottle’s dramatic run earned him an upsetvictory in the 800 meters and established him as one of the stars of the1972 Olympic Games. McDougall is an author and journalist best knownfor his 2009 bestselling book, Born to Run: A Hidden Tribe, Superathletes,and the Greatest Race the World Has Never Seen.

1. The Memphis Runners Track Club and the RRCA really want you tojoin us for the 54th Annual RRCA National Convention in Memphis,Tennessee, March 15–18, 2012.

Since 1958, the RRCA has gathered in cities around the country for the an-nual RRCA National Convention. The convention is a great opportunity forrunning club leaders, race directors, fitness professionals, running industry pro-fessionals, and runners to come together to share information, best practices, andcontribute to the national mission of the RRCA. Hundreds of runners, clubleaders, event directors, and corporate supporters attend the RRCA convention.Clubs are encouraged to reward their key volunteers with a trip to the RRCAconvention. Register today for the most cost-effective and affordable running in-dustry meeting at www.RRCAConvention.org



Ten Reasons to Attend the 54th Annual2012 RRCA Convention in Memphis

2011 RUN@WORK Day Was a Success!

Memphis

Companies, organizations, and communities across the country partici-pated in RUN@WORK Day to encourage adults to get 30 minutes ofexercise each day, in accordance with the Physical Activity Guidelines forAmericans. Here are some highlights of the sixth annual event:

@The RRCA National Office and Board of DirectorsThe RRCA board of directors and national office staff met in Arlington,Virginia for a full-day board meeting. Following the meeting, the boardand staff got together to complete a 30-minute run/walk from Crystal

City, past Reagan National Airport. Thegroup stopped briefly to watch a planetake off directly above the group beforereturning to the hotel.

@Salem, Massachusetts (an RRCARunner Friendly Community)On a beautiful, crisp fall day, many em-ployers in Salem and the North Shore al-lowed their employees to participate inthe event. Over 80 runners started atnoon and ran the 5K loop from theSalem Common around the Willows andback. The community also celebratedSalem being designated nationally as aRunner Friendly Community.

@Missoula, Montana (an RRCA Runner Friendly Community)Run Wild Missoula partnered with Community Medical Center, St.Patrick Hospital, the City of Missoula, the U.S. Forest Service, the Uni-versity of Montana, Ecology Project International, Rocky Mountain ElkFoundation, and Adventure Life to offer the community eight organizedruns/walks.

@Austin Peay State University, Clarksville, Tennessee81 participants ran or walked a 1-mile route around APSU main campus.Participants were encouraged to run/jog/walk the route for 30 minutes.The organizers provided a prize drawing and gave away t-shirts, resistancebands, backpacks, etc. The Math Department got involved and did a sta-tistical study. Approximately 35 APSU students ran the route and at theend logged their time, age, weight, and height into an online database toget statistics.

SAVE THE DATE: SEPT. 21, 2012On Sept. 21, 2012, the Road Runners Club of America will promote the7th Annual RUN@WORK Day nationwide. Company-based wellnessprograms, human resources departments, running clubs, running events,running shoe stores, and individuals nationwide are encouraged to planfun runs and walks around the country with their employers. To helpyou plan your RUN@WORK Day event, the RRCA created theRUN@WORK Day Planning Kit and Fact Sheet that you can find onour website at www.rrca.org/programs/run-at-work-day

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The national focus on childhood obesity has prompted a grassroots response by parents, coaches, and educators to startwhere kids are physically and gradually reverse the trend. Many of the athletic shoe companies—at least eight—aresupporting these efforts by broadening their offerings of technical footwear products to equip kids who are adoptingnew exercise habits. Certainly, the shoemakers benefit from the sales of these additional footwear styles, but the productsdo promote a healthy activity while reducing or preventing injury during running. Here we give a look across the boardat running shoes for kids to train in.

adidas Supernova Glide 3The Supernova Glide is the workhorse of

the neutral running shoe line fromadidas. Its strengths are great

cushioning and fit, bothin the adult and

child versions. Theuppers resemble

each other with openmesh and synthetic

overlays; the ankle collarbears the strongest resemblance. In the child’s version, some ofthe midsole materials have been substituted to reduce cost. Themidsole is a generous slab of EVA, but the adiPrene crashpad

has been pared back and the forefoot lacks the extra insert of adiPrene+. The outersole is much the same, but relies onfull-length carbon rubber for durability, providing much thesame ride as the adult version but scaled for the needs of

children, i.e., durability and more flexibility.

$70 ($110 Adult) Recommended for: medium- to high-arched feel with neutral biomechanicsShape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board

Sizes: children 10.5–13.5; youth 1–6 (M width)

ASICS Kayano 17 GSThe Kayano is the latest of the quality

ASICS shoes to be made availablefor children. The adult version

features great cushioning,fit, and stability, and

those attributesare mirrored in

the kid’s shoe. Theuppers are similar—

open mesh and asymmetricallacing—but the youth version scales down the size of the stretchyBio-Morphic Fit panels on either side of the eyestay. The midsole

has the same healthy chunk of Gel cushioning and the stablecontouring that the Kayano is known for, which is great for

high-mileage training.

$90 ($140 Adult) Recommended for: medium- to high-arched feel with mild to moderate overpronation

Shape: semi-curved Construction: Strobel slip-lasted, Solyte Strobel board (heel) Sizes: youth 1–7 (M width)

Brooks Kid’s GhostWith its balance between high-mileage

cushioning and responsiveness, theGhost has become one of

Brooks’ best neutralshoes. The upper of

the Kid’s Ghost isa bit tougher thanthe open mesh ofthe adult version:

closed mesh with supportiveoverlays. The midsole features the same

Hydroflow cushioning, but the foam has fewer pieces and so is a bit less responsive; however, because of the reduced forces

exerted by children’s lighter weight, there’s no compromise inperformance. The outersole is the typical carbon rubber,

including the support in the shank, which is perfectly service-able. The result is a shoe that works well for kids, thanks to its

similarity to the adult version.

$65 ($100 Adult)Recommended for: medium- to high-arched feel with neutral biomechanics

Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13.5; youth 1–7 (D width)

New Balance 860The 860 has been one of the best-

performing stability shoes in theNew Balance runningshoe line. The KJ860for children features

the same openmesh upper (for itsbreathability and

comfortable fit), with afew materials substitutions to

improve durability. The midsole employs the same shaping andgeometry as the adult version for stability and cushioning, but

features a two-density midsole without the rubbery N-ERGY inserts, which would be little used by the much lighter child-sized

runners. The outersole uses a more durable rubber compoundover much of the sole, with fewer flex grooves and some extra

stitching in the toe cap to extend the life of the shoe. Overall, theperformance has been replicated for younger runners to enjoy.

$60 ($100 Adult)Recommended for: medium- to high-arched feel with mild to moderate overpronation

Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13.5; youth 1–7 (M, W widths)

YOUTH RUNNING SHOESWinter 2011 by Cregg Weinmann


Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1 mile run through the Walt Disney World® Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now.

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Puma Cell Ikonis Jr.The Ikonis doesn’t align directly to a Puma

shoe for adults that’s sold in theU.S., but it’s strongly connected

to the Completerunning line. The

upper will lookfamiliar to those

acquainted with otherPuma running shoes, likethe Complete Velosis. The

upper is open airmesh supported bysynthetic overlays at heel, toe, and eyestay, with additional

support from the Puma form-stripe. The midsole is a generous slabof EVA cushioning—simple, but effective. The outersole is full-

length carbon rubber, proven for its durability. The performanceis a consistent blend of reliable durability and cushioning, which

is particularly useful for active children.

$45Recommended for: medium- to high-arched feel with neutral biomechanics

Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 11–13; youth 1–7 (M width)

Nike LunarGlide+ 3The overall success of the LunarGlide

franchise, both in sales andperformance, has made it

among Nike’s mostbroadly available

products: fromtoddler’s 2C to

men’s size 15. Theadult version featuresa well-cushioned and

stable ride, and the children’sversion has been adapted to provide the same. The uppers are

the same—closed mesh with synthetic suede overlays and a supportive thermoplastic heel clip that improves the heel fit and

support—except where adapted to the smallest sizes. The midsole is the same Dynamic Support throughout the size range:

Lunarlon foam in a Phylite foam carrier that’s shaped for stability and lasting cushioning.

$55 Child/$82 Youth ($100 Adult)Recommended for: medium- to high-arched feel with neutral biomechanics

to moderate overpronationShape: semi-curved Construction: Strobel slip-lasted

Sizes: children 10.5–13.5; youth 1–6.5 (M width)

Saucony Kinvara 2The Kinvara 2 opens the door to

minimalism for children in thesame way it was brought to its

adult line: by offeringcushioning and a

great fit withoutanything extra. The

upper is strippeddown without giving up

the touches of comfort where needed.The airmesh and minimal overlays make these

shoes light and all the better for running fast.The midsole is responsive and durable ProGrid

Lite EVA, proven for its great cushioning, with a slightdrop from heel to forefoot of only 4 millimeters. The outersole is

arranged in triangle-shaped lugs for traction with carbon rubber only in the high-wear areas to keep

the weight down. The combination of light weight, excellentcushioning, and responsiveness earned the Kinvara 2

honors as our Best Youth Running Shoe.

$55 ($90 Adult)Recommended for: medium- to high-arched feel with neutral biomechanics

Shape: semi-curved Construction: Strobel slip-lasted Sizes: children 10.5–13; youth 1–7 (M width)

Reebok Zig SonicThe Zig technology has been an effective

cushioning technology for Reebok,and has worked well for sizes all

the way from a toddler 4to a men’s 15. Both

the adults’ and children’s versions feature cushioning

and fit, a testament toReebok’s experience making

shoes. The uppers are as close to the same as possible: closedmesh, vented through the saddle with minimal overlays and asmooth interior. The midsole is the same corrugated ribbon of

EVA that provides its well-cushioned ride, with small patches ofcarbon rubber in the high-wear areas of the outersole to keep

the weight down where possible.

$75 ($100 Adult)Recommended for: medium- to high-arched feel with neutral biomechanicsShape: semi-curved Construction: Strobel slip-lasted, EVA Strobel board

Sizes: children 4–13.5; youth 1–7 (M width)

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2011 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.

YOUTH RUNNING SHOESWinter 2011 continued

REVIEWS


8mm.

THIS IS BIG.

The all new Guide 5 is designed with an

8mm heel-to-toe offset, putting runners

in a more balanced and powerful position

without reducing cushioning or stability.

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auco

ny, I

nc.


Training Tips

I have learned as a distance running coach that there’s limited time to workwith individual athletes. It’s challenging to balance the physical training needsof very different athletes, and even more challenging to work on teachingand refining their mental approach to the sport. However, I would be remissnot to address this as a coach, but especially as a coach who is also a clinicalpsychologist. I’ve developed an approach to training the mental aspects of myrunners’ approach, formally and informally assessing their strengths andweaknesses, and helping them learn some specific game-day strategies tomaximize their performance.

As we start each season base-building and developing their condition-ing, I take informal inventory of the individuals I coach, and try to get toknow them personally. Who are the extroverts and natural leaders? Who’smore reticent and anxious? I also try to identify each athlete’s strengths, as wellas areas they need to work on.

Arthur Lydiard in Running to the Top (1995) says in regard to physicaltraining: “No two athletes are exactly the same; they have different strengthsand weaknesses … coaches can evaluate those differences and then set out aprogram that will strengthen the good points and eliminate the weaknesses”(p. 39). I try to apply this notion to their mental training as well, and comeup with a short list of specific steps each athlete can follow, customized forthem, based on my evaluation of their strengths and weaknesses, sometimesusing a more formal assessment but also by listening to their questions andconcerns.

As the season progresses and we start to compete, I can see who haswell-developed pre-meet and day-of-meet routines, and who needs assistancerefining these. This includes some physical aspects of preparation (i.e., hy-dration, nutrition, sleep) as well as mental aspects (i.e., relaxation, focusingon the game plan).

My approach to the mental aspects of peak performance is based on ap-plying the many ideas developed by sports psychologists. It’s difficult to takemany years of research and practice in sports psychology and apply it in ashort and busy season, but what it boils down to is trying to make my ath-letes confident and positive thinkers.

The areas I try to assess include commitment and goals, emotional reg-ulation, and positive thinking and confidence. The Mental Skills Assessmentdeveloped by Jack Lesyk, Ph.D., a sports psychologist and consultant andfounder of the Ohio Center for Sports Psychology, helps me identify their rea-sons for participating in track and get a baseline of their mental strengths.

Another sports psychologist and consultant, Lauren Fogelman, hasnoted seven qualities of successful athletes. Of those seven, I stress two in

particular: “No Excuses”—she cites that full commitment is necessary to bethe best, and tries to teach how to view obstacles as challenges to overcomeinstead of problems; and “Tough Mindedness”—Tough-minded athletes ac-knowledge the discomfort, but don’t let it stop them. Taking risks and push-ing through their comfort zone is part of the champion mindset, she says.

Holliday et al. (2008) cite the benefits of developing “race specific self-talk cues” in high school cross country runners. I agree: Through self-talkand emotional regulation, athletes can achieve good focus and know how toresist distractions, and regain their focus when concentration is lost duringcompetition. I have athletes practice pre-performance routines (day beforeand day of race), self-talk (one or two positive things to repeat before and dur-ing race), and visualization (seeing themselves running strong, maintainingform, and staying with and passing opponents). What works best varies fromone runner to the next, and each one uses what works best for them.

Two of my former runners kindly shared their perspectives. Jackie, amile/800m/relay runner, regular time league all-star, and state tournamentqualifier, recalls often saying things to herself during the race such as “pain istemporary, pride is forever.” She disregards pain by “instead concentrating onmyself and on my form. This would help me remind myself to swing myarms, breathe, and take short, quick steps. I also loved when coaches wouldsay to me right before a race, ‘All the hard work is already done during prac-tice. You can do it: Just execute and have fun.’ ”

Jen, a 2-mile/mile runner, said, “I’ve always been told that a positivementality is so important. It was always nerve-wracking to stand on the start-ing line … or even thinking about the race beforehand. I was always asked,‘So what’s the plan?’ Although I never really had an answer besides ‘Do mybest,’ that question definitely got me thinking. I knew it was my time toshow what I had been working for. I have learned how to become mentallyprepared and view races in a positive light.”

It’s my hope that the skills my athletes acquire through distance runningapply to other areas of their life and help them to develop as individuals. Jentold me that “I can easily say that I will run for the rest of my life, and I willcarry the experiences and memories that I have shared with my coaches andteammates forever.”

It doesn’t get any better than that. Hopefully, all my athletes, not onlythese two, can develop personal strength and character through their runningthat will help them in all challenges they face in life.

A licensed psychologist, John Corvin has been practicing in Massachusetts for over20 years. He’s an RRCA certified coach and member of the Somerville Road Run-ners. He’s the assistant track coach at Burlington High School and head cross coun-try coach at Marshall Simonds Middle School.

ReferencesFogelman, Lauren. (2011). www.expertssportsperformance.com

Holliday et al. (2008). Building the better mental training mousetrap: Is periodizationa more systematic approach to promoting performance excellence? Journal of Ap-plied Sports Psychology, 20: 199–218.

Lesyk, John J. (1998, September 27). The nine mental skills of successful athletes:A holistic model for assessing and teaching mental skills to athletes. Presented atthe Annual Conference of the Association for the Advancement of Applied SportPsychology, Hyannis, MA.

Lydiard, Arthur. (1998). Running to the Top (2nd ed.). Aachen, Germany: Meyer andMeyer Sport.

Using Coaching Psychology to Help School-Aged Athletes Become More Confident and Positive Thinkers

Istockphoto.com

By John Corvin, PhD, RRCA Certified Coach

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