missouri runner and triathlete

September/October 2011Volume 10, Number 4$2.95

PRSRTSTDU.S.Postage

PAIDPermit#50

FortAtkinson,WI

www.morunandtri.com

MEDIA PARTNER

www.usatf.org

Photos by Brightroom

New TownTriathlon

HospitalHill Run

2011Fall Shoe

Review

Value ofCross Country

MoRunSeptemberOctober11.qxd:MORunNov-Dec2006.qxd 9/8/11 6:15 AM

2 MISSOURI RUNNER AND TRIATHLETE SEPTEMBER/OCTOBER 2011 www.morunandtri.com


www.morunandtri.com


www.morunandtri.com6 MISSOURI RUNNER AND TRIATHLETE SEPTEMBER/OCTOBER 2011

Group EditorChristine Johnson

[email protected]

Founding EditorGina Sokolich

[email protected]

Managing EditorD. M. Strauss

[email protected]

Group PublisherLarry Eder, Shooting Star Media, Inc.P.O. Box 67, Fort Atkinson, WI 53538

[email protected]

Fax: 920.563.7298

AdvertisingShooting Star Media, [email protected]

608.239.3785

DesignRichele Collins

[email protected]

CopyeditorMarg Sumner

Red Ink Editorial [email protected]

ContributorsLarry Eder, Whitney Dreier, Mike Meehan,

Douglas Thomas Wallace, Darren De Reuck,Cregg Weinmann, Nancy Clark, FinisherPix,Jarrett Pon, Duane Clawson, Russ Niemi,

Brightroom Photography,Shaun Ditty Photography

Special ProjectsAdam Johnson Eder

Pre-Press / PrintingW. D. Hoard & Sons Company

Fort Atkinson, WI

Missouri Runner and Triathlete is produced andpublished by Shooting Star Media, Inc., P.O. Box67, Fort Atkinson, WI 53538. Publisher assumesno liability for matter printed. Publisher assumes noresponsibility or liability for content of paid adver-tising and reserves the right to reject paid advertis-ing. Opinions expressed are those of the authorsand not necessarily those of the Publisher.

Copyright ©2011 by Shooting Star Media, Inc. AllRights Reserved. No part of this publication maybe reproduced in any form without the written per-mission of the Publisher. www.morunandtri.com

Volume 10 Number 4September/October 2011

LLC

TTABLE OF CONTENTS

Get your subscription to MissouriRunner and Triathlete.Complete the form below and send with $12

for a one-year subscription or $19 for a

two-year subscription (save $5) to:

Subscriptions, P.O. Box 67

Fort Atkinson, WI 53538-0067 Name _________________________________________________________________________________________

Address________________________________________________________________________________________

City, State, Zip __________________________________________________________________________________

Email __________________________________________________________________________________________

Phone _________________________________________________________________________________________

Where you found us _____________________________________________________________________________

7 MO’ Cowbell Half Marathon Set for Oct. 2Off the Wire...

8 GO! St. Louis Halloween 10K Continues to ExpandOff the Wire...

8 Value of Cross CountryBy Darren De Reuck

9 Publisher’s NoteBy Larry Eder

10 St. Louis Forest Park: A Local and National Running ResourceBy Mike Meehan

12 Reaching the Next LevelBy Mike Meehan

16 New Town TriathlonBy Douglas Thomas Wallace

18 St. Louis Runners Get Course Preview for Inaugural Rock ‘n’ Roll MarathonOff the Wire...

18 Calendar

20 Hospital Hill Run

22 Race Results

23 2011 Fall Shoe ReviewBy Cregg Weinmann

29 The Athlete’s KitchenBy Nancy Clark, MS, RD, CSSD


SEPTEMBER/OCTOBER 2011 MISSOURI RUNNER AND TRIATHLETE 7www.morunandtri.com

Less than a year after learning the Lewis and Clark Marathonwould be leaving the St. Charles area, residents now have a newrace to look forward to: the MO’ Cowbell Half Marathon, whichtakes place Oct. 2. The event, owned and operated by thePartners for Progress of Greater St. Charles (PfP), will start andend in Frontier Park near Main Street in St. Charles.

Greg Prestemon, president of PfP, said it was area residentswho didn’t want to lose a major race in their own backyard whospurred the plans for a new race.

“While disappointed that the Lewis and Clark Marathon wasmoved to downtown St. Louis, we are excited to offer a race thatis a great fit for the metro area. Thousands of runners live andwork in St. Charles County, making this a terrific place for fitnessevents like the MO’ Cowbell Half Marathon. We have excellentsupport from the city of St. Charles and believe this event willbecome iconic for the region,” said Prestemon.

The Lewis and Clark Marathon, owned and operated by FleetFeet Sports, had a successful 8-year run, growing to nearly 8,000registrants in 2010. In September it was announced that 2010would be the final year for Lewis and Clark, with race organizersentering into an agreement with the Competitor Group, Inc.

from San Diego to stage one of their popular Rock ‘n’ Roll eventsin downtown St. Louis.

The MO’ Cowbell race is committed to staying in St. CharlesCounty. The course highlights the area with a trip through theheart of New Town just past halfway, before heading back towardthe finish in Frontier Park between Historic Main Street and theMissouri River. The route is flat for nearly 10 miles before a 2-mile hilly stretch along the Little Hills Expressway. The last mileof the race is downhill, heading toward the park.

The course was designed by Matt Helbig, co-owner of BigRiver Running Company whom PfP has hired to time and man-age the MO’ Cowbell race.

“We are thrilled to help bring this race to St. Charles,” Helbigsaid. “The course is going to be just about as flat, fast and fun asyou could possibly find in the metro area, and the folks at the PfPare committed to making this a huge event.”

Registration is $50 through Aug. 31. After that, prices increaseto $60 and $65. For more info on the MO’ Cowbell HalfMarathon, visit mocowbellrun.com �

Off the Wire …

MO ̓Cowbell Half Marathon Set for Oct. 2 New Event to Bring Runners Back to St. Charles

Fayetteville, AR10K Open and Fun Mile

• 10K Open Run/ RRCA Arkansas State andSouthern Regional Cross Country Championships

• University of Arkansas Men’s and Women’sHome Meet Men’s 10K • Women’s 6K

• 5K Junior and Senior High SchoolBoy’s and Girl’s Divisions

Over 80 college and 120 high school teams from across the nation will be there!23 years supporting cross-country programs in area schools!

Cool merchandise and delicious tacos ahead!For more info or to register for the race today!

chilepepperfestival.org

tteyaayF0K Open1

un/0K Open R• 1egional CrSouthern R

af Arksity oer• Univt MeHome Mee

• 5K Junior ans andy’Bo

, ARvillee,teevn and Fun Mile

te andaansas StCA ArkkaRRtry Championshiposs Counr

somen’s and WWoansas Men’s 6Komen’0K • WWos 1en’

nd Senior High Schools Divisionsd Girl’

ps

s

aegelloc08revveOaeyye32

For m

chi

loohcshgih021dnac-ssorcgnitroppussra

chandise aCool mero ro or te infmor

ilepeppe

htssorcamorfsmaetnismargorpyrtnuoc

acos ahand delicious taor the register f

aerfestivva

ehteblliwnoitaneh!sloohcsaera

head!odaace t y!

gal.or

!ere



GO! St. Louis, a local not-for-profit organization that spe-cializes in providing fitness events and programs for the regionon a year-round basis, announced that the 3rd annual GO! St.Louis Halloween 10K & Fun Run set for Oct. 16 continues toincrease in participation and community support.

The fun and festive event features a 10K, which is the largestin Missouri, and reached a capacity of 5,000 participants in2010. In addition, the 1-Mile Fun Run is popular with friendsand families. Due to the increase in interest the 10K, the partic-ipation cap has been increased to 6,000, while the 1-Mile is setat 1,000 participants.

The event attracts some of the Midwest’s elite runners, whoare looking for a large, top-quality 10K race, along with thou-sands of fun-seeking participants who dress in Halloween cos-tumes. The Halloween 10K includes prize money for top finish-ers, while the top three finishers in each age group receive apumpkin pie from McArthur’s Bakery. Local support for theevent continues to expand, with partnerships from KMOXRadio, KPLR-TV, Kaldi’s Coffee, Hershey’s, ALIVE magazineand numerous companies that donate items for the popular cos-tume contest.

To register or for additional event details, visit gostlouis.org

Off the Wire …

GO! St. Louis Halloween 10K Continues to ExpandFun and Festive Race Is One of the Largest Halloween-Themed Races in the U.S.

By Darren De ReuckCamaraderie, team bonding and spirit, building solid

strength and having fun are just a few things that immediatelycome to mind when I think of cross country. Then you havethe actual running of cross country over undulating, muddyterrain, through the woods and out in the country. It seems forthe most part that courses today are flat and fast and driftingaway from the good old “lose your spike in a mud pit” courses.However, every so often high school cross country courses arerugged and challenging and not on your typical grass fields.They require a tremendous amount of strength, and your fasttrack runners are suddenly at a disadvantage. Now that’s crosscountry, and with it comes a tremendous amount of physicaland mental benefits.

Cross country is a unique sport and one that will probablybecome a life-altering activity should you choose to join yourschool team. Many sports offer physical activity, but few offerthe chance to adopt a lifetime hobby that builds strength, con-fidence and long-term healthy habits.

There are no benchwarmers in cross country. Everyone getsto lace up and compete, irrespective of level. Practice hard andkeep training, and you are likely to make the team whether it’sVarsity or JV. Cross country running is hard work and determi-nation.

While it’s fun to compete against friends and runners fromother schools, you’ll always be able to run against your fiercestcompetitor—yourself. Tracking your progress and watchingyour improvement will give you an inner confidence andtremendous feeling of accomplishment.

Cross country running is an inexpensive sport: A pair oftraining and cross country flats are all that are required, cou-pled with the great outdoors—no special equipment or gear.With the hard training, over time you’ll start to feel the body’snatural endorphin release and that “runner’s high”—the feelingof conquering a workout or race and that mental and physicalaccomplishment.

Because cross country running is intense and works so manymuscle groups, one needs to enter the season with a solid pre-season base to avoid injury. Working out in the summer andbuilding that foundation will go a long way in getting youready for a good cross country season. Even if you’re the bestrunner on your team, use the benefits of your fellow teammatesto make yourself better. From the camaraderie that comes witha team to the hard workouts your coach has you do, the peopleyou run with will motivate you to perform your best by theirwords and their actions. Forming bonds with your teammateswill raise everyone’s performance to a new level. Teams with apositive atmosphere foster friendly competition and make run-ners better.

In closing, yes, cross country running is team oriented andhelps you build strength for the upcoming indoor and outdoortrack seasons, but all of this is pointless if you aren’t having fun.Competition gets the adrenaline pumping, and winning for theteam is awesome, but don’t get obsessed with this and wasteprecious energy worrying instead of relaxing and enjoying your-self. At the end of the day, your loved ones will love you just asmuch, and your teammates will console you. So go out thereand enjoy yourself and have fun doing it.�

VValue of Cross Country



A Bit of Tragedy at WorldChamps for Missourians

We are sorry for confusing you this year with the magazine’s print schedule. We juggledthings a bit this summer, moving a July/August issue and holding up September/October togive you what we thought might be some relevant items from the World Championships.

The World Champs, for Missouri athletes, was a bit of a tragedy. Top sprinter MikeRogers, who was a real medal contender for Daegu, tested positive for a stimulant and bowedoff the team in order to deflect any controversy away from his fellow teammates. This showeda lot more consideration for others than many of us would have had.

Christian Cantwell, our 2009 world champion in the shot, had a rough day in Daegu.Christian, who had surgery on his nonthrowing shoulder, progressed all season, looking greatfor the championships. He threw okay in the qualifying, but a young German, 21-year-oldDavid Storl, popped a 21.50m throw, Storl’s best ever.

In the final, as Cantwell watched the second attempts, Storl, the third youngest competi-tor in all of the champs, dropped a 21.60m throw, putting him in first place. Cantwell, withhis 20.50m throw in attempt #1 and 20.73m in attempt #2, moved from fourth to third.

Andrei Mikhnevich of Belarus moved in round 3 into the bronze position with a throwof 21.40m.

In round #4, Dylan Armstrong of Canada took the lead, pushing Cantwell to fifth place. Cantwell hit 20.83 in #3, fouled in #4 and on his fifth attempt, hit 21.36m, 4 centime-

ters behind Mikhnevich, who was in third. Cantwell had moved back from fifth to fourth.Could Cantwell pull off a last-round throw, as he has done in the past?

In the sixth round, Cantwell fouled, meaning that he would not defend his 2009 title. Helooked to the sky, forlorn, asking silently, “Why?” and walked away from the shot circle.

David Storl, in second, went into the circle, released and hit a third PR of the week,throwing 21.78m and taking back first place!

Dylan Armstrong, who had just taken the lead in round 4, now had the last throw. Couldhe do it? The answer was no. When Armstrong saw his throw was short, he purposely fouled,just like Cantwell.

David Storl became the third youngest winner in men’s shot put history. Dylan Armstrongwas the silver medalist and Andrei Mikhnevich became the bronze medalist. ChristianCantwell was 4th. Reese Hoffa was 5th. Ryan Whiting was 7th, and Adam Nelson was 8th.

For the first time since 1991, the U.S. did not medal in the men’s shot put. For Christian Cantwell, the road to London 2012 began on the shot put ring in Daegu.

Today was the agony; Cantwell will look to London for his ecstacy.

Regards,

Larry EderPublisher, Missouri Runner and TriathletePresident, The Running Network, LLC

PPUBLISHER’S NOTE



By Mike Meehan

Covering more than 1,293 acres of hills, valleys, lakes, andtrails, St. Louis’ Forest Park is a vital resource for the region’s run-ning community. Recent upgrades to the park’s trail system, con-structed with the support of the nonprofit organization Forest ParkForever, ensure that the park will continue to be one of the finesturban parks in the country, and will serve as an ideal venue forlocal and national running events.

Striving to Be the BestLocated 6 miles west of downtown St. Louis, Forest Park was

dedicated in 1876. It was created to rival the great city parks ofEurope and other cities in the U.S., such as New York City’sCentral Park. When it was initially surveyed in 1874, Forest Parkwas almost 500 acres larger than Central Park and it still holds thatdistinction today.

Forest Park was the site of two of the largest internationalevents of the early 20th century. In 1904 it simultaneously hostedthe Louisiana Purchase Exposition, better known as The World’sFair, and the Summer Olympic Games. The park was the site ofthe Games’ swimming, diving and water polo events. Francis Fieldand Francis Gymnasium, located nearby on the present-day cam-pus of Washington University, were the sites of the track & fieldevents.

Today, over 12 million people visit Forest Park annually toenjoy its many attractions, including the St. Louis Zoo, MissouriHistory Museum, St. Louis Art Museum, Municipal Opera,

ST. LOUIS’ FOREST PARK:AA Local and National Running Resource



Planetarium, two golf courses, and a net-work of trails that wind over 15 milesthrough the park.

Rebuilding and PreservingForest Park survived a period of neglect

in the 1960s and 70s, to be reborn througha number of rehabilitation projects.Remembering Forest Park’s past, RichAnderson, president of the St. Louis TrackClub explains, “In the 1960s it wasn’t neces-sarily considered that safe of a place, espe-cially in the evening. It’s completely differentnow.”

Since its creation in 1986, Forest ParkForever, a local organization committed torevitalizing and maintaining the park, hasmade more than $100 million in improve-ments to the park’s facilities, landscape andinfrastructure. “The look and feel of thepark … Forest Park Forever does a good job[maintaining it],” Anderson says.

The 25-year anniversary of Forest ParkForever was celebrated over the weekend ofJune 24–26 with the formal dedication ofone of its latest projects, the dual path loop.The project was completed earlier this yearand includes a gravel running path and apaved biking path. Both paths stretchapproximately 6 miles around the perimeterof the park. The celebration included a rib-bon-cutting ceremony and the “I LoveForest Park” 5K Run/Walk.

Gaining PopularityWith the growing popularity of running,

the number of runners using the park hasincreased in recent years. In 2010, morethan 50 organized running/walking eventswere held in Forest Park. Local runninggroups find the park ideal for training.During most weekends the park’s VisitorsCenter is bustling with runners from a num-ber of groups, including the St. Louis TrackClub, STL Runners Meetup Group, Team inTraining, Big River Running, Fleet Feet St.Louis and Missouri Running Company.“The measured path … 10K loop … with-out traffic, makes it a great place to train,”

Anderson proclaims.The St. Louis Track Club uses the park

almost exclusively for its events includingthe Frostbite Series, Road Series and PaceSeries. “Traditionally, the Track Club hasalways been here. Outside of the TrackSeries, all of [the Track Club’s events] are[held] here,” Anderson says, reflecting on theorganization’s relationship with the park.

The GO! St. Louis Family FitnessWeekend, Missouri’s largest competitive fit-ness event, also uses Forest Park as the site ofmany of its events. The weekend’s 5Krun/walk, children’s fun run and maturemile are all held in Forest Park, and a sectionof the marathon course also runs through it.

Hosting National EventsBesides being a favorite training location

for the St. Louis running community andhosting an abundance of local races, ForestPark is also recognized nationally as a pre-mier running venue. In 2004, Forest Parkhosted the Women’s Olympic MarathonTrials and was recently selected by USATrack & Field to host the 2012 and 2013USA Cross Country Championships.

Over 600 runners, including many of theelite runners in the country, will compete inthe six men’s and women’s championshipraces with $35,000 in prize money at stake.Runners will vie for national titles in thejunior, masters and open divisions. Themen’s and women’s open and junior teamsthat will represent Team USA in internation-al competition in 2012 and 2013 will alsobe selected from the field of the USA CrossCountry Championships held at Forest Park.

As St. Louis’ favorite place to run, here’sto Forest Park being around forever! �



By Mike Meehan

Athletes continually push themselves by always looking forthe next challenge. When one goal is accomplished, theyquickly set their sights higher. They have an obsession to com-pete, to build on their accomplishments and progress from onephysical challenge to the next. For Katrina Pon of St. Louis,her most recent goal was to not only finish another IronmanTriathlon, but to do it internationally.

Pon trekked to Europe this summer for IronmanSwitzerland held in Zurich on July 10. This would be her thirdIronman in 2 years, having previously finished the IronmanArizona and Ironman Cozumel, but it would be her first out-side North America.

This race posed a few uncertainties, making this triathlonher most challenging yet. Pon would have to deal with a seri-ous, nagging injury and being in an unfamiliar environment,

in addition to the business of swimming, biking and running140.6 miles within 17 hours.

Overcoming ObstaclesPon tore a muscle in her leg months earlier that worsened a

few weeks before her trip to Switzerland. The injury forced herto limit her workouts prior to the race to try to heal the dam-age. “I’ve had the injury for more than a year … It’s been onand off … I would back off and then ramp up [training].”When asked if she considered dropping out and letting herinjury heal completely, Pon stated, “Everybody told me Icouldn’t do it … [that] it’s not worth it.” Even with the injury,Pon was confident in her ability to finish what she viewed asbeing the most strenuous segment of the race—the marathon.“I kept doing all of the calculations in my head, thinking, ‘Ican do this, I still have plenty of time in the marathon … Evenif I do 16:59, I’m still going to be a finisher,’” Pon declared.

Reaching the Next LevelFinisherPix


www.morunandtri.com14 MISSOURI RUNNER AND TRIATHLETE SEPTEMBER/OCTOBER 2011

With only about 100 Americansmaking up the field of almost 2,000registrants, Pon was leaving behind thefamiliarity of competing in the U.S.She would also have to overcome a lan-guage barrier and the limited availabili-ty of her regular diet in Switzerland.

Pon overcame the differences in lan-guage with the help of the event organ-izers and by traveling to Switzerlandwith a small group of other Americans.Although the primary language spokenat the event was Swiss German, organ-izers helped participants overcome thelanguage difference by hosting orienta-tion sessions in English, German andFrench.

The cardinal rule for athletes is torace with what you trained with. Don’ttry anything new: wear the same shoesand clothes, eat the same food and fol-low the same routine. When competinginternationally, Pon put even moreemphasis on sticking to this rule. Thelimited availability of her normal foodsin Switzerland didn’t keep Pon fromsticking to her regular eating habits. “Ibrought my own peanut butter and myown oatmeal … [I brought] everythingthat I needed to race,” Pon stated.

Swim Bike RunIronman Switzerland was held in

Zurich, the country’s largest city, whichis located in the central part ofSwitzerland. Describing the beautifulsetting for the race, Pon declared, “Thescenery was amazing all of the time …the lake and hills and the farm fields ...At one point I almost had to pinchmyself.”

The swim segment of the race washeld in the crystal clear waters of LakeZurich. During the swim, Pon foundthe international competitors deter-mined to hold their positions. Unlikeprevious triathlons, where a lot of ath-letes were willing to give others roomor go in a different direction whenbumping into each other, the highlycompetitive field was determined tohold its course. When describing theEuropean competition Pon explained,“The athletes in Europe are definitelymore competitive; they are more seri-

ous.”The bike leg consisted of a two-loop

course that varied in difficulty. With acombination of terrain, including longclimbs, with names such as “Beast” and“Heartbreak Hill” that rose over 4,140feet, and long flat sections, the bikecourse was both challenging and fast.Riders got an extra challenge duringthe bike segment as they were poundedby rain. The course also had to bererouted and lengthened to 114 milesdue to road construction.

The run featured a flat, four-loopcourse that followed the perimeter ofLake Zurich. Pon’s leg injury started totake its toll during the marathon, forc-ing her to walk part of it. In addition

to the building pain in her leg, MotherNature would throw in one moreobstacle before she finished, as heavyrain continued to pound competitorsduring the marathon.

With all the things Pon overcame toget this close to reaching her goal, rainwas not going to deter her from finish-ing. After 15 hours and 10 minutes ofswimming, biking and running, shehad pushed herself to the next level—she was now an international Ironman.

When asked what her next challengewas going to be or if she was going totake a break, a smile spread across Pon’sface as she proudly proclaimed, “Ohno, we’re already making plans.”�

Jarrett Pon



By Douglas Thomas Wallace

Thousands of spectators braved 93°-plus temperatures tocheer on competitors at the 3rd Annual the King OrthopedicBig Shark New Town Triathlon held on July 10. The racegrew from 450 participants in past years to 700 this year.

New Town is located a few miles north of historic down-town St. Charles. Athletes arrived as early as 5:30 a.m. for the7:50 a.m. start time. The course started off with 0.62-mileswim around the manmade lake at New Town. The athletesthen exited the lake, grabbed their bikes and went for a 20-mile, flat-as-a-pancake ride.

“New Town was built to support events,” said race direc-tor Kevin Jokisch. “It has a great town center, a relatively

mild lake that makes for a good open-water swim venue fornew athletes, there are great viewing opportunities for fami-lies and friends to watch racers, and the community supportsthe event.”

One section on the bike course had a 20-foot steel grateon the road with an outdoor rug thrown over it. It became adangerous section of the course because if cyclists went toofast over the grate, their bikes would slide out from underthem. One cyclist went down and was yelling at other cycliststo slow down. But the rest of the course was very fast withmany cyclists averaging over 20 mph.

The run course was a 2-mile double loop, totaling 4 miles.Many of the age groupers looked exhausted with the heatindex reaching well over 100°. Two of these age-groupers

HHundreds Brave the Heat atKing Orthopedic Big Shark

NEW TOWN TRIATHLONDuane Clawson



were husband-and-wife team John and Carrie Tillott. “This race was so much more than a race for me,” Carrie

said. “I attended as a spectator last year and decided right thenand there to compete in the 2011 race. I bought a road bike,started training and now it’s here.”

It should be pointed out that this time 2 years ago, Carrieweighed 110 pounds more than she does now. “We joined theSt. Louis Tri Club in January and started with their mentoringgroup in the spring,” Carrie said. “I was so intimidated to jointhe tri club, but I had no reason to be. The tri club members

have been so welcoming, encouraging and supportive. I alsoparticipated in the 12-week New Town training program.”

“This was only my second outdoor tri,” Carrie said, “butwhat a fantastic venue. I exceeded my personal goals, obtainingpersonal records in all three legs, in spite of the crazy heat. Itwas unmercifully hot and humid, but that didn’t stop spectatorsfrom coming out to encourage racers. Thankfully, residentswere out with sprinklers and hoses to cool us off. ”

Carrie’s husband, John, said, “St. Louis has a great triathloncommunity. When the race organizers were holding the open-water swim sessions, there were people biking and running onthe course and the surrounding area, and you could just feel thepositive energy in the air. But this is a great event and I seemyself returning to participate year after year,” John said, “Theheat was definitely a factor. I doubt that anyone had a PR onthe run split. I know for next time I need to do more bricks.

But this was one of the most fun things I’ve ever done ... untilthe run.”

Andrew Person won the men’s division with a time of1:29:30. Drew Greaves came in 2nd place in the men’s divisionwith a time of 1:31:10, and Stuart McNeil finished in 3rd placewith a time of 1:31:27.

Morgan Chaffin won the women’s division and came in 2ndoverall with a time of 1:31:01. Sunny Gilbert came in 2ndplace in the women’s division with a time of 1:33:22, andKimberly Earnest finished 3rd with a time of 1:38:33.

Whether you’re an elite athlete or an age-grouper looking fora flat course, the King Orthopedic Big Shark New TownTriathlon is one to put on your race calendar for next year. Justremember to train for the heat. �

Duane Clawson

Duane Clawson



Competitor Group, Inc., organizers of the Solutia Rock ‘n’ RollSt. Louis Marathon and ½ Marathon gave runners a sneak peak ofthe preferred race route in June. Approximately 14,000 entrantsare expected for the inaugural running event that will showcase St.Louis’ Midwestern flair when it debuts on Sunday, Oct. 23.

The nonprofit beneficiary of the race is Team Activities forSpecial Kids, a group that provides safe, accessible recreationalopportunities for children with special physical and developmentalneeds.

“The Midwest has a strong running community and we arepleased that the Solutia Rock ‘n’ Roll St. Louis Marathon & ½Marathon will soon become one of the region’s premier runningevents,” said Olympian Alan Culpepper, the event’s operationsdirector, who designed the marathon and half marathon courses.“These are beautiful courses that will provide runners a fun-filledtour of St. Louis’ vibrant neighborhoods, scenic parks and historicsites. The half marathon will certainly be conducive to running afast time.”

The event will start in downtown St. Louis, with a simultane-ous marathon and half marathon start at 7:30 a.m. Runners willhead east with an iconic view of the Gateway Arch over the oldState Capital building shining in the early morning sunlight.

The planned course tours the downtown city streets, passingBusch Stadium, home of the St. Louis Cardinals. The marathonand half marathon share approximately 12.5 miles, exploring thetree-lined route through many of the city’s eclectic neighborhoods,including the Grove, the Hill and Lafayette Square, a NationalHistoric District. Runners pass in front of the historic Fox Theaterbefore the marathon and half marathon courses split at TowerGrove Park. The event culminates with a downtown finish line fes-tival and post race concert, free to all participants and spectators,featuring Sugar Ray as the rock ‘n’ roll headliner.

A free, two-day Health & Fitness Expo presented by PowerBalance kicks off the race weekend at the America’s Center onFriday, Oct. 21 and Saturday, Oct. 22. The expo is open to thepublic and will feature the latest health and nutrition informationwith a variety of products for sample and sale, and fitness-relatedclinics.

Registration fees are $105 for the half marathon and $115 forthe marathon until the event is sold out. For more information orto register online for the Solutia Rock ‘n’ Roll St. Louis Marathonand ½ Marathon, visit Competitor.com �

Off the Wire …

St. Louis Runners Get Course Preview forInaugural Rock ‘n’ Roll Marathon

OCTOBER 1Holy Child Fun Run 5K,.5M Kid Run7:30 a.m., Arnold [email protected]

Race To Cure Lymphoma5K, 10K, 1M Walk8:00 a.m., St. Louis [email protected]

Woodlawn Gold RushDays 5K, 1/2-Mile FunRun8:00 a.m., ChapmanComplex, Woodlawn, [email protected]

Cottleville Fall 5K 8:00 a.m., Legacy ParkCottleville Eric, 636.262.9569

Rubin Brown's Run forthe Town 5K8:00 a.m. Sons of RestPavilionTower Grove ParkSt. [email protected]

Coach E. Race 5K & ¾Marathon8:15 a.m. 5K, Brunswick9:00 a.m. 3/4, Salisbury toBrunswickWayne, 660.788.4875

4th annual 5K Run/Walkfor Peter's Place8:30 a.m., O'Fallon, ILFamily Sports ParkSherry, 618.558.0757

Race to Your Health 5K9:00 a.m., ImperialAllison, 636.674.5014

Alfa Run to BenefitTrinity Services 5K9:00 a.m., Trinity Gardens,Mascoutah, [email protected]

Run for Mercy 5K andFamily Walk 9:00 a.m., Queeny [email protected]

Run Wild! WatershedNature Center 5K Trail5K trail run9:00 a.m., Edwardsville, IL618.692.7578

OCTOBER 2Rec-Plex Triathlon7:30 a.m.St Peters Rec-Plexwww.stpetersmo.net/rec-plex-triathlons.aspx

Olivette on the Go 5Kand Fun Run 8:00 a.m. 5K9:30 Fun RunStacy Park, OlivetteDoug, 314.725.9911

MO ̓Cowbell Run HalfMarathon 8:30 a.m., St. [email protected]

Stout 5K and 10K TrailRun9:00 a.m., CastlewoodState [email protected]

St. James AA Halfway tothe Day 5K 12:30 p.m., St. James

Dogtown, St. [email protected]

OCTOBER 8SLTC Marathon Training13M7:00 a.m., Creve CoeurPark-Waterfall to [email protected], [email protected]

Haiti Orphan ProjectRunning Waters 5K7:30 a.m., Kirkwoodwww.haitiorphanproject.org/running-waters-5k/

OCTOBER 9MotherRoad Marathonwww.RunMRM.com

JANUARY 15, 2012Chevron HoustonMarathonwww.ChevronHoustonMarathon.com

CCALENDAR

www.stlouistrackclub.com 314.781.3926

314.781.3726 (24-hour race line)



BLADES TECHNOLOGY RUNS WITH YOUIt’s all you need for the perfect run. With progressive cushioning it’s smooth at a jog, yet explosive and spring-like when you shift into high gear. Mirinda tears it up in the Kwicky Blade-Light.™

kswiss.com/blades



More than 7,600 runners took to the streets for the 38thannual running of the Hospital Hill Run. The race, first held in1974, is the oldest road race in Kansas City and one of the old-est half marathons in the country. Known for its challenging,hilly course, Hospital Hill has attracted the likes of OlympiansFrank Shorter and Billy Mills and running legends Bill Rodgersand Jim Ryun. In addition to the half marathon, Hospital Hillalso features 10K and 5K events.

Josphat Boit of North Little Rock, Arkansas came through asthe half marathon victor at 1 hour, 5 minutes and 39 seconds,edging out 2010’s winner Stephen Muange of Las Cruces, New

Mexico, who clocked in at the same time. The women’s race wastaken by Kansas City resident Melissa Todd, who finished in1:20:38, followed by Emily Ramsey at 1:21:16.

Leading the pack in the 10K was Smithville’s Ben Barrowswith a time of 35:51, followed by Jeremy Hammer of Olathe,Kansas at 36:30. Francine Bishop of Lee’s Summit took thewomen’s title at 42:34, while Olivia Franklin of Kearney placed2nd at 45:46

Derek Tate of Kansas City won the UMKC School of Medi-cine 5K in 16:07. Alexia Vondrachek of Merriam, Kansas wasthe overall female winner at 22:17. �

HOSPITAL HILL RUN

ThMedal volunteers Heartstrings charity groupOfficial finishers, the

Hospital Hill Run Heroes

Brightroom Photography

Shaun Ditty PhotographyShaun Ditty Photography Shaun Ditty Photography



The leader pack at the Sprint Center

Hospital Hill Half marathon medal, this is the first piece in athree-year, three-part puzzle medal, leading up to the 40thanniversary in 2013.

Photo by Russ Niemi

Photo by Russ Niemi





Place Name Chip Time1 Josphat Boit 1:05:392 Stephen Muange 1:05:393 Benson Cheruiyot 1:07:424 Nixon Cherutich 1:08:145 Bado Merdessa 1:08:306 Mathew Chesang 1:10:107 Adam MacDowell 1:10:138 Nicholas Caprario 1:11:189 Joseph Moore 1:11:2610 Brian Lyons 1:12:0711 Aaron Davidson 1:13:2812 Tim Testa 1:14:0713 Dale Dexter 1:14:2214 Matthew Pohren 1:14:4715 Michael Pierce 1:14:4916 Matt Aguero 1:15:2117 Hillary Kogo 1:15:3118 Philip West 1:15:3519 Bensonn Chesang 1:15:3820 Justin Andrews 1:15:5021 Joffroi Holcombe 1:16:3722 Aaron Hohn 1:17:0523 Matthew Schneider 1:17:4524 Rikki Hacker 1:17:5625 Kyle Cameron 1:18:0326 Mike Sayenko 1:18:1027 John Piggott 1:18:3528 Brett Klosterhoff 1:18:4129 Dj Hilding 1:19:1330 Jerry Pullins 1:20:1131 Robert Schmidt 1:20:2532 Daniel Boyle 1:20:3433 Melissa Todd 1:20:3834 Emily Ramsey 1:21:1635 Andrew Jacob 1:21:3936 Michele Suszek 1:22:1337 Amr Abualnadi 1:22:2638 Emily Potter 1:22:4339 Jack Morrow 1:22:5640 Steve Christensen 1:23:1841 Kevin Lambert 1:23:2342 Kevin Sampson 1:23:4743 Margaret Lyons 1:23:5544 Brett Rinehart 1:24:2445 Rafael Lozano Iv 1:24:2946 Julie Lossos 1:24:5547 Zachary Breitenstein 1:24:5648 Caleb Teague 1:24:5849 Ken Moran 1:25:3150 Gregg Buehler 1:26:0351 Elle Pishny 1:26:1052 Pat Merrigan 1:26:2653 Dane Hagen 1:26:3154 Sam Rourke 1:26:3555 Sarah Shepard 1:26:4656 Jessica Koster 1:26:5757 Allen Chestnut 1:27:0258 Joanna Fiddler 1:27:06

59 Paul Miller 1:27:2260 Arthur Vollbrecht 1:27:3961 Daniel Hajek 1:27:5362 Jenny Graef 1:27:5563 Brian Olsen 1:27:5864 Donald Allison 1:28:0065 Ryan Raybould 1:28:0366 Tim Kuebler 1:28:1067 Chris Sojka 1:28:4568 Grant Gastineau 1:28:5769 Aaron Holloway 1:28:5970 Seth Hunziker 1:29:1171 Matt O'Reilly 1:29:4972 Peter Clune 1:29:5473 McKale Davis 1:29:5574 Jennifer Viehrig 1:30:0275 Ken Schramm 1:30:1276 Steven Blew 1:30:1477 Aaron Norman 1:30:1778 James Kanary 1:30:2279 Joe Lyons 1:30:4380 Ryan Wolf 1:31:0281 Barry Davolt 1:31:2282 Michael Slack 1:31:5383 Ashley Scott 1:31:5584 John McGreevy 1:32:0185 Brian Wood 1:32:0286 Benjamin Hechler 1:32:1587 Bruce Allen 1:32:2588 Don Fitzgerald 1:32:2789 Katie Hauser 1:32:3490 Shawn Hagner 1:32:4291 Reyndon Larimer 1:32:5592 Colin McDonald 1:33:0493 Cindy Cameron 1:33:1294 Richard White 1:33:1395 Aaron Frey 1:33:1496 Peter Antos 1:33:1597 Michael Zinser 1:33:1798 Gerry Cardenas 1:33:2199 Greg Spencer 1:33:23100 Rob Bens 1:33:26101 George Taylor 1:33:30102 Dalton Joyce 1:33:40103 Jeff Whelan 1:33:42104 Tim Barney 1:33:43105 Gerardo Marquez 1:33:51106 Sunny Gilbert 1:33:58107 Russell Brown 1:34:05108 Nelson Townsend 1:34:35109 Basir Vincent 1:34:38110 Tim Mezger 1:34:41111 Matt McAvoy 1:34:43112 Ricardo Alvarez 1:34:46113 Chris Miller 1:34:59114 Jason Randolph 1:35:04115 Lindsay Perkins 1:35:11116 Art Menke 1:35:14117 Aaron Juhnke 1:35:24118 Malachi O'Brien 1:35:36119 Drew O'Neill 1:35:46120 David Bean 1:35:51121 Douglas Homa 1:35:56122 Ross McDaniel 1:35:58123 Michael Bloemker 1:36:12124 Bruce Coffman 1:36:12125 Robert Hardy 1:36:14

126 Allison Phillips 1:36:18127 Travis Bourbon 1:36:20128 Kirk Nichols 1:36:22129 Paul Monteil 1:36:23130 Julie Thornton 1:36:32131 Soo Bae 1:36:33132 Frank Gallick 1:36:38133 Brian Weaver 1:36:39134 Tony Alt 1:36:39135 Jesse Hall 1:36:54136 Wesley Hartig 1:37:05137 Scott McVey 1:37:16138 Zach Jones 1:37:20139 Clint Swearingen 1:37:24140 Brad Rhoden 1:37:37141 Katherine Bloemker 1:37:42142 Thomas Verschelden 1:37:44143 Kevin MacDonald 1:37:50144 Jeffrey Turner 1:37:53145 Jay Wilson 1:37:57146 Myles Hamby 1:38:01147 Ken Cameron 1:38:03148 Brandon Duwe 1:38:13149 Scott McCreight 1:38:13150 Patrick Wackerla 1:38:15151 Gene Webb 1:38:15152 Megan Brown 1:38:20153 Dustin Criscione 1:38:23154 Joann Shipps 1:38:31155 Craig Piburn 1:38:43156 Greg Schultz 1:38:51157 Mark Montalto 1:39:04158 Samuel Wiese 1:39:27159 Joseph Pacey 1:39:31160 Julie Somora 1:39:31161 Kevin Marteney 1:39:33162 James Steury 1:39:34163 Susan Bosco 1:39:38164 Daniel Alvey 1:39:39165 Jason Mills 1:39:40166 Chris Bielak 1:39:42167 Sam Scruggs 1:39:48168 Anthony Wingrove 1:39:54169 Bill Church 1:39:54170 Jose Garcia 1:39:57171 Mike Kidder 1:40:00172 Seth Graber 1:40:01173 Tim Hodges 1:40:01174 Jessica Bachtel 1:40:02175 Jacqueline Melchior 1:40:02176 Krissie Spanheimer 1:40:06177 Elizabeth Mason 1:40:07178 Zachary Ramsay 1:40:09179 Albert Mauro 1:40:11180 Kevin Campbell 1:40:14181 Len Fohn 1:40:17182 Caleb Allen 1:40:19183 Josh Hubbard 1:40:23184 Luke Pryor 1:40:26185 Robbie Fitzwater 1:40:26186 Ken Welsh 1:40:29187 Mitchell Johnson 1:40:34188 Eladio Valdez III 1:40:43189 Clark Halferty 1:40:51190 Thomas Gress 1:40:53191 Jim Alpiser 1:41:04192 Gary Kindle 1:41:05

Hospital Hill Run - HalfMarathon

June 4, 2011

RRACE RESULTS



��

��

��

��

��

��

��

��

�

Developmental psychologist Jean Piaget theorized that every developmentalimprovement a child makes is followed by a period of equilibration or reorganizing

that continues until a balance is achieved. With new brands continuing to launch, newtechnologies being devised, and materials being reexamined and repurposed, theindustry is moving into a new stage.

The result of this new stage is an even broader range of shoes for runners with biome-chanical needs of every kind, and fitness levels to mix and match. In fact, the influx ofNatural Motion shoes, Barefoot shoes, and Minimalist shoes has grown so much thatwe recently published our first review exclusively on Minimalist shoes in RunningNetwork publications and coming soon to the RN website (www.runningnetwork.com).

So, how long will it take for us to get through this period of equilibration, and what willthe balance be when we do? I would venture to say that it won’t be very long and at theend, we’ll see more new models than have been introduced in quite some time. Onething is certain: Regardless of the various approaches, opinions, and products, knowledge remains your biggest ally in your search for shoes. Runners with an understanding of what their feet are like and what those characteristics (shape,motion, volume, etc.) require—or runners who know where to get that advice—willfind that there are more shoes than ever to meet their specific needs.

—Cregg Weinmann, Running Network Footwear Reviewer



��

For more than a decade now, the Running Network LLC’s Shoe Review team of Cregg Weinmann, ChristineJohnson, and Kristen Cerer have teamed up with our weartesters, proofreader, and photographers to devel-op and produce this bi-annual running footwear review. Each Fall and Spring, over 900,000 people read theprint versions that appear in our partner publications (listed to the right), and another 3 million see it on theweb. As always, we offer this Review as a starting point in your search for the perfect shoe. After you’ve readthrough our reviews, we encourage you to visit your local running store and ask them for their suggestionsand opinions about what shoes you should consider, given the particulars of your biomechanics and the typeand quantity of running that you do.

I travel to dozens of athletic and running events every year and have many visits with the shoe companiesand their representatives. I have to say that I’m excited about what’s available to runners today. There aresome amazing new products—definitely influenced by your requests for better and lighter-weight shoes—showing up in the marketplace. The key for you, my running friend, is to find the right shoe for you and yourneeds. The right shoe makes the journey of a mile, or a thousand miles, much more enjoyable.

Have a great time running and racing this Fall! We’ll see you again in the Spring.

Larry EderPresident, Running Network LLC

�� !��"��#��

American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.athleticsontario.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

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

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.healthclubs.com

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

Latinos Corriendowww.latinoscorriendo.com

Marathon Guidewww.marathonguide.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RUNOHIOwww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

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

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, [email protected]: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2011 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched tothe biomechanical purpose of each shoe model.

Copyright © 2011 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted withoutprior written permission of Running Network LLC.

Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional beforebeginning or changing your fitness regimen.

AWARD WINNERS

$%&�'(%)')*%�+��,��%)$'�-.��!/&&�*'%�%0,%$

�+��,��%)$'�-&&�/�)�%��

��/� � ��1�2 ��'&)!��3�� (�4��$�#� �� 5� ��#��6��3

BEST VALUEFALL 2011

BEST NEW SHOEFALL 2011

BEST SHOE

F A L L 2 0 11

PerformanceBEST SHOE

F A L L 2 0 11

PerformanceBEST SHOE

Neutral

F A L L 2 0 11

BEST SHOEMotion

StabilizingF A L L 2 0 11

BEST RENOVATIONFALL 2011



��

�� The new Flow bears a resemblance to its sibling (and the fastest shoe in Karhu’s lineup) the Racer Fulcrum_ride. The Flow’supper is two types of open mesh: one at the tongue, forefoot, ankle collar, and heel; the other as a supportive saddle-like layerin the midfoot that’s further braced by the welded logo stripe. The eyestay is supported by thermoplastic welds that cinch thesaddle and secure the foot. A smooth lining over the ankle collar foam wraps the foot comfortably and wicks away moisture.The low-profile midsole is flexible and provides a resilient, responsive ride, and the minimal Fulcrum unit propels the foot for-ward for improved efficiency. The outersole is rubber molded into a repeating pattern of Ts that provides traction while savingweight. The result is a well-built shoe for faster-paced running or racing.

“Snug fit—shallow over toes, too racer-like for me—but cushioning was lively and responsive” and “Feels like I am wearing socks withsoles. These are very comfortable shoes. I really like the way they feel just to wear. They are light shoes, so between their weight and their

nimble feel, they beg for tempo runs or races.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster paced running • Sizes: men 8–13; women6–11 • Weight: men 11.2 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

�� !��"��#� �� $�The Precision is an icon in Mizuno’s running line so it’s fitting that sublimated graphics on the upper represent Japanese blockprints reminiscent of Pagoda architecture on the men’s shoe and the cherry blossom on the women’s. The upper features asemi-closed engineered mesh with welded logo and support strapping, DynaMotion Fit (hinged first medial eyelet) for securelacing, and a touch of synthetic leather at heel and toe. The midsole is perhaps Mizuno’s best application of AP+ which, in combination with the Parallel Wave plate, cushions and holds up to both daily training for efficient runners and as a racer orfast-paced training shoe for others. The outersole, unchanged from version 11, is a combination of X-10 in the heel and blownrubber in the forefoot with a rubbery concentric element under the cuboid bone to improve midfoot comfort. The smooth fit,great cushioning, and light weight earned the Wave Precision 12 a tie for honors as the Best Shoe in the Performance category.

“These are the first Mizuno shoes I have tested and now I am a fan of Mizuno. The shoes are comfortable, relatively light, and hold up well touse. I like that I get a good ground feel through the forefoot. They feel lighter than most training shoes, but not quite into the racing category.”

Updates the Wave Precision 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14; women6–11 • Weight: men 10.6 oz. (size 11); women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

��%��&�� $The 1190 is the update to the 905 because in New Balance’s new numbering system, shoes ending in “90” represent speed performance shoes. The upper has a different type of structure: soft materials that give the shoe a flexible feel, with a full saddle of synthetic suede that secures the foot over the midsole and synthetic leather at heel and toe to anchor the upper to themidsole. The closed mesh is far more breathable than it appears and, while spare, the ankle collar is surprisingly conformingand comfortable. The midsole is a two-density design that provides effective stabilization to the gait and a responsive ride,especially at faster speeds. The outersole is multiple pieces of carbon and blown rubber that sit flat to the ground and flex effectively with the foot. Bottom line? The 1190 is a light, stable shoe for running fast.

“Fit fine, roomy in the toes, snug over the midfoot, and secure in the heel. A good balance between stability and cushion. They wear like atraining shoe, but their weight makes me think ‘go fast!’ Either way, you either get a durable 10K racer or a very light trainer.”

Updates the 905 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running• Sizes: men 7–13,14,15 (D,2E); women 5–11,12 (B,D) • Weight: men 9.8 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted

"��%'()��#�*�� &�� The BOLT Faas 400 is the latest sibling in the growing Faas family. The inspiration is multiple world recordholder Usain Bolt,whose image appears as a sub-logo on the tongue. The closed mesh upper has soft sueded overlays that provide just enoughsupport to hold its shape and a bit of synthetic leather at the heel and toe for durability and sturdiness. Designed to permit thefoot to move freely, it has the light and highly flexible feel of a racer. The midsole is BioRide EVA foam, a resilient and flexibleformulation that has a responsive ride that works best on the roads as there is plenty of proprioceptive feedback. The outersoleis the toughened skin of the BioRide, with just enough carbon rubber to manage the high-wear areas. Some runners will beable to use the Faas 400 every day, but more will benefit from running in them several days a week. The combination of lightness, fit, and performance earned the BOLT Faas 400 a tie for honors as the Best Shoe in the Performance category.

“Good cushioning, but with a great feel for the road (the smoother the road the better). Well-built shoe for a lower mileage/lighter weighttraining shoe. Totally flexible and light—really light.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced mid distance running • Sizes: men6.5–12,13,14; women 6–11 • Weight: men 8.7 oz. (size 11); women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board

�� +�" ��,��- �� *$The Cortana introduces a new Grid technology for Saucony and is a showpiece for several solutions in cushioning, stability, andfit. The upper is a semi-open engineered mesh with an eye-catching sublimated appearance, welded overlays, and syntheticleather at heel, toe, and eyestay for needed support. Also new with the Cortana is Sauc-Fit, a stretchy medial insert and articulated top eyelets on both sides to adjust and cinch the ankle fit and move with the foot. The midsole features the same 4-millimeter drop from heel to forefoot that’s proved so successful in the Kinvara and Mirage. Here it’s combined with the newPowerFoam and a plastic Impact Interface that focuses the force of the heelstrike onto a wedge of SRC foam to absorb the shock.The outersole uses a new blown rubber compound with Saucony’s proven XT-900 carbon rubber in the heel. The outstandingride, fit, and innovation earned the PowerGrid Cortana our award as Best New Shoe.

“The fit from the top eyelets is high enough to provide stability: the [fit] for my high instep was perfect. The cushion allows extra springwithout any noticeable weight increase. They have been durable and versatile. I’m impressed.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: men 8–13,14; women6–12 • Weight: men 11.0 oz. (size 11); women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

".��'��/-.

BEST SHOE

F A L L 2 0 11

Performance

BEST SHOE

F A L L 2 0 11

Performance

BEST NEW SHOEFALL 2011



��

�� !��"The 13th round of the Cumulus is a reinvention of a sort, as a significant weight reduction now places the shoe squarely intothe mid weight range, and tweaks to the upper and midsole/outersole improve the articulation with the foot. The upper is stillan open mesh with a bit of give to allow it to move with the foot. The addition of Discrete Eyelets, here as three separate pairof linked eyelets, allows the lacing both to better wrap the contours of the foot and to match its movement. The midsole isSoLyte, ASICS’ high-end foam compound, slightly adjusted in size for better flexibility. An additional, softer layer tops the midsole in the women’s model. The outersole is the same AHAR carbon rubber heel and blown rubber forefoot as before, butwith the addition of Guidance Line, a longitudinal flex groove, that gives the shoe a better feel as the toes splay before toe-off.

“This is a very solid shoe [that] feels good for all types of runs. These shoes transition nicely from landing through toe-off with none ofthe ‘slapping’ or folding that some shoes get. They follow what my feet seem to want to do.”

Updates the Gel-Cumulus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15 (D) and7–13,14,15 (2E,4E); women 5–13 (2A,B) and 6–13 (D) • Weight: men 12.4 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, SoLyte Strobel board

��#�� !� �The Nimbus is ASICS’ deluxe neutral shoe whose first and last names could well be “Cushioning.” The upper continues its pursuit of refined fit and comfort with BioMorphic Fit panels in the midfoot (medially) and more forward (laterally) to stretchbetter with the foot’s movement throughout the footstrike. The fit is also aided by independent Discrete Eyelets, aligned asymmetrically for secure lacing. A new external heel support is lighter than ever without sacrificing stability. The midsole issculpted and contoured for better performance, and a new full-length Guidance Line improves flexion to the well-articulatedsole, easing the foot toward toe-off. The outersole features a new, lighter rubber compound with a familiar name, AHAR+ (ASICSHigh Abrasion Rubber), here used in a full-length configuration. The result is comfort, durability, and performance.

“This is a shoe you can run in every day, whether your run is short or long. They hold my feet just right, and the cushioning is top notch.”

Updates the Gel-Nimbus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–14,15,16 (D) and7–14,15,16 (2E,4E); women 5–13 (B) and 6–13 (AA,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, SoLyte Strobel board

$��% !��The Ghost has evolved significantly from its introduction as a performance shoe to today’s well-cushioned performer. The midsole has been resculpted, but offers a generous slab of EVA and cushioning elements. The incorporation of Brooks’ DNAhas improved the ride by making it a little more responsive while providing better protection. The outersole provides the expectedtraction; the minor adjustments to the lug patterns look different but perform similarly. The heel is more articulated, whichmakes the transition from heel to toe a bit better. The upper continues to fit well. Substituting suede overlays makes the bunionwindow friendlier since the hard edges are eliminated. The addition of a lacing loop on the tongue (cleverly called Tongue Tied)prevents uncomfortable creeping. Attention to detail has added value to the Ghost, securing its place in Brooks’ lineup.

“Secure fit. I found the cushioning in my comfort zone, not overly squishy or spongy for my taste. Nice medium weight, but beefy enoughto feel good on a long run. Brooks continues to produce quality running shoes.”

Updates the Ghost 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.6 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, EVA Strobel board

$��&'��( !� �The Glycerin continues as the flagship of Brooks’ neutral shoe line, with significant weight loss aiding performance. The uppersports thinner overlays throughout the forefoot, softening the feel without compromising support. The midfoot has a more pliable TPU saddle, which makes the eyestay conform better to the foot’s contours. The midsole continues with the two-piececushy foam and a new full-length layer of DNA adds its resilient, shock-absorbing qualities. The ride is quite responsive, withgood flexibility. The outersole adds to the flexibility with new flex grooves and four small, separate pods that open up the entireforefoot. The heel geometry is reshaped, adding lateral mobility for the crashpad. It decouples better and moves more naturally,aiding the articulation of the shoe’s heel in response to and for the foot. The result is a well-cushioned, high-mileage trainer.

“The Glycerins have a supportive feel, yet are soft and bouncy. I’m recovering from surgery and the shoes are comfortable. Toe flexion wasnot stiff; no fit issues or otherwise. I wore other shoes, but always returned to the Brooks for the best comfort. I would recommend these shoes.”

Updates the Glycerin 8 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (D) and8–13,14,15 (B,2E); women 5–12 (B) and 6–12 (2A,D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, EVA Strobel board

$�� !)"The Summon continues to offer performance at an economical price. The effective midsole/outersole combination of rear and forefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhanced” (it’s a newcolor), but the performance remains as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoebuilt on the same platform. The upper is a new design of pliable mesh with synthetic leather overlays and the usual minor adjustments. One of them, a new full rand, adds a bit more support than the Summon 2 had. With its standout combination ofmoderate weight, responsive cushioning, and reasonable price, the Summon 3 again earned honors as our Best Value.

“Fit nicely through the arch with plenty of room up front. Good layer of cushioning, with a good amount of responsiveness. Not mushy orwith a ‘slappy’ transition. I was more than adequately impressed with the shoe. It fared a little better than its top-of-the-line sibling—except

in plushness. Quite a good value.”

Updates the Summon 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D); Women6–12 (B,D) • Weight: Men 11.8 oz. (size 11); Women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST VALUEFALL 2011

*+,��-



� � ��

�� The new Enigma is aimed at high-mileage runners looking for cushioning. The upper uses open stretch mesh with a securemidfoot saddle that, along with the DynaMotion Fit (an articulated top eyelet to improve the ankle fit), secures the foot whilemoving with it. The sueded overlays are soft against the foot, but still provide great support. The midsole is a multipart combination of durable AP+ for a cushy feel and a full-length Parallel Wave plate that’s snappy and responsive, though sometesters found it a bit stiff. The outersole is standard proprietary X-10 (tough carbon rubber) in the heel. The forefoot is blownrubber. The Enigma is built on a performance chassis and has the cushioning to handle the road mile after mile.

“My foot feels secure and solid in this shoe. I’m impressed with the look of the shoe and the snugness of the upper around my foot. Thecushioning is responsive, especially at toe-off.”

New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13,14,15; women 5–12 • Weight: men 14.1 oz. (size 11); women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

� ��!�""� ��The 880 is the update to the 759 because New Balance shoes ending in “80” now designate neutral performance shoes. Theupper uses a mesh that looks more open but performs just about the same, and the lacing still offers plenty of eyelets to customize the ankle fit. The midsole is a bit lower than its predecessor’s but with a livelier feel, even though the weight is virtually identical. The outersole is standard blown rubber forefoot and Ndurance carbon rubber heel; however, a new moldingconfiguration creates a very flexible matrix, adding a bit more bounce to the forefoot. The price was bumped up $5, but don’tlet that deter you from experiencing what the 880 has to offer: a sleek feel in a durable, daily training shoe.

“Molded nicely to my foot. No problems with pressure on my bunions. This shoe had ample heel and all-around foot cushion. Workedgreat for my longer runs.”

Updates the 759 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: men 7–13,14,15 (B,D,2E,4E); women5–12,13 (2A,B,D) • Weight: men 11.8 oz. (size 11); women 8.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PUStrobel board

��#��$��%�%&�" �'� The Pegasus was named by companywide contest in the early 1980s—a mind-bending 30 years ago! Version 28 has a fewnew features that enhance performance, always a positive sign of life. The upper now incorporates a midfoot support of FlyWire,allowing for a thinner eyestay that flexes better with the foot and offers a more foot-conforming fit. The introduction of a newPU innersole adds a few grams, but is a definite trade-up to more comfort and a better cushioned ride. The midsole is the sameconsistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel andgood forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability to add value. Its fit, ride, andwealth of features earned the Air Pegasus+ 28 our Best Shoe honors in the Neutral category.

“Shoes fit snugly without being tight or uncomfortable. Very cushy feel from the foam. Good support, and heel-to-toe motion felt natural.These have gone for a ton of miles and still seem like new.”

Updates the Air Pegasus+ 27 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13,14,15; women5–12 • Weight: men 12.2 oz. (size 11); women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

�(�(�%�(��)#�� *�The adiSTAR Salvation is how adidas does plush, stabilizing support. The upper has an improved overall fit (attributed by adidas to modifications to the last), but we saw other tweaks that play a role, as well. For instance, the collar foam is shapedto better fit the contours of the Achilles tendon and the all-suede overlays conform to the forefoot better than synthetic leather.The midsole has a reshaped FORMOTION unit with a more pronounced heel bevel and a smoother transition from heel to toe.The ProModerator has been upgraded to the new 3D ProModerator+ and works with a heel stabilizing piece above the midsoleto curb overpronation. The Continental® rubber outersole and repositioned flex grooves in the rubber and midsole combine forexcellent flexibility and a smooth ride, providing both stability and cushioning.

“Snug fit with great feel around the ankle—practically molds to my foot. Great cushioning, and the stability is never restrictive—it justadapts to my foot.”

Updates the adiSTAR Salvation 2 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men6.5–13,14,15; women 5–12 • Weight: men 13.7 oz. (size 11); women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

�(�(�%��+��,��!�* ��The Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper continues withthe proven open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excessside-to-side motion. Though the midsole has the same basic setup, two changes improve its effectiveness: The FORMOTIONunit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component isthicker and the ends have been rotated 90˚ to shore up the sidewall in three dimensions. The outersole is still the familiar andeffective carbon heel/blown rubber forefoot combination. For its combination of stability, cushioning, and value, the SupernovaSequence 4 earned honors as our Best Shoe in the Motion Stabilizing category.

“The shoes felt good right out of the box, with plenty of room and no bunion issues. I don’t generally feel like I get so much cushion in astability-based shoe. I have been pleasantly surprised.”

Updates the Supernova Sequence 3 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men6.5–13,14,15,16,17,18,19,20; women 5–12 • Weight: men 13.9 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST SHOENeutral

F A L L 2 0 11

BEST SHOEMotion

StabilizingF A L L 2 0 11

�-)�#./�0)10�)# 1.1213



��

�� !The Alchemy is among Mizuno’s most familiar models because change happens very slowly for this effective stabilizing shoe andfor good reason: It works. The midsole and outersole are unchanged. That’s good news not only for devotees, but also for any runner looking for a stable, well-cushioned ride with good durability. The upper also has much in common with the previousversions. Though the mesh is a bit more open now, the hinge-like top eyelet is unchanged (DynaMotion Fit), and additionalsupport has been added via a framework-like saddle that secures the midfoot firmly over the midsole. The gender-specificdesign and roomy fit have been retained, making the Alchemy among the most versatile motion-stabilizing shoes available.

“This shoe fit well and gave me the much-needed support I generally look for in a shoe. Like former versions, a very nice balance of cushioning and protection.”

Updates the Wave Alchemy 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men6.5–13,14,15; women 5–12 • Weight: men 13.2 oz. (size 11); women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

� "��#� �$�In New Balance’s new numbering system, shoes ending in “60”represent performance stability, which explains why this is theupdate to the 1226. The upper continues the open mesh with repositioned overlays to shore up the arch and better secure theinstep. The forefoot overlays are “no-sew” across the metatarsals to reduce friction. The interior has a luxe feel and the PUStrobel board now teams up with a PU innersole for longer-lasting plushness. The midsole features a newly configuredStabilicore which trades the former semi-rigid plastic support for a rubbery compound that cushions while stabilizing. Anarticulated N-ergy system of foam and rubbery components soften and direct the touchdown and transition through the gaitcycle. The outersole is the typical blown rubber forefoot and Ndurance carbon rubber heel with really good forefoot flexibility.Its execution, material upgrades, and stable, well-cushioned ride earned the New Balance 1260 our Best Renovation honors.

“The fit is perfect. Well cushioned and very stable. They held my foot well and yet they did not feel like they were restraining at all, and theweight is pretty light for the stability.”

Updates the 1226 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–12,13,14,15,16(B,D,2E,4E); women 6–12,13 (B,D) • Weight: men 13.7 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, PU Strobel board

��%��&��'�() ��The LunarGlide has driven the development of Nike’s whole Lunar line and is one of the best shoes on the market, if you likethe feel of it. It does a good job of splitting the difference between firm and soft, though there are those who feel it’s either toofirm or too soft. This is the best-fitting LunarGlide yet, with an improved saddle that employs a strap sandwiched between thegusseted tongue and an external framework of sueded overlays to cinch the foot without strangling it. The forefoot, notoriouslywide-feeling in the first two rounds, is better tailored here without making it too narrow, thanks to minor adjustments to theoverlays. The midsole adopts the sleeker profile of the LunarElite, though it’s still as stable as the previous version, and the heelcarrier foam has a cut-out to allow the two-layered cushioning/stability system to flex more adaptively, giving it a better feel forboth heel strikers and midfoot strikers—not an easy task.

“Great fit. Very light shoe overall. The cushion is just right, heel to toe has a nice springy feel. Lunarlon is my new favorite foam.”

Updates the LunarGlide+ 2 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: men 6–13,14,15; women 5–12 • Weight: men 11.9 oz. (size 11); women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

*��+��'++ ��The Fuel heads into Round 2 with a focus on its strength. The midsole and outersole—an effective use of generous cushioningcombined with Pearl Izumi’s proven Syncroframe stabilizing technology, and the standard blown rubber forefoot/carbon rubberheel—have been retained in this update. Its Skydex heel crashpad and forefoot cushioning elements continue to offer a uniquefeel to the ride. The refinement of this version has gone into the upper where tailoring improvements make the racing shoe fiteven better. The welded plastic overlays have been replaced with no-sew suede that provides both support and comfort by conforming to the foot’s shape without having hard edges. This more adaptable fit also positions the foot over the midsole totake advantage of both the cushioning and stabilizing design.

“Nice improvement in the fit, needed a little nip-and-tuck. The cushioning and stable ride I loved from the original are still great. Lots ofgood miles in these.”

Updates the SyncroFuel • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13; women5–11,12 • Weight: men 12.4 oz. (size 11); women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

��*��&��',�� For more than a decade, the Omni has filled a consistent niche in the Saucony line. Round 10 continues that legacy of goodvalue and performance with the classic Saucony fit: a snug heel with plenty of room for the toes. The changes are subtle, butcontribute to the overall success of this version. The upper has slightly more flexible welded overlays on the lateral side andminor tweaks to the medial side. The bunion window at the first metatarsal is opened for better flexibility and less friction andpressure on the foot. The midsole’s second density has been feathered out a centimeter or so before the first flex grove, improving flexibility by making the softer density a bit more predominant so that the ride is now smoother. The midfoot shankhas been adjusted as well: The medial side has been lowered slightly, while the flare on the lateral side handles the torsionalforces from the crashpad. The overall effect is excellent cushioning and stability.

“Good fit, and as stability shoes go, the break-in factor seemed to happen quickly. They were cushiony enough but not spongy, and theydid have good stability. I’d say they are just about right.”

Updates the ProGrid Omni 9 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13,14,15(M,W); women 5–12 (N,M,W) • Weight: men 12.8 oz. (size 11); women 10.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST RENOVATIONFALL 2011

�,-+,�-�"+%+.+&



TTHE ATHLETE’S KITCHEN

© Nancy Clark, MS, RD, CSSD

How to lose weight is the #1 reason runners choose to makea nutrition appointment with me. They express frustrationthey “can’t do something as simple as lose a few pounds.”While none of these runners are obese, their frustrationsmatch those of dieters in the general population.

At a July conference presented by Harvard School of PublicHealth, Harvard Medical School and Boston Nutrition Obesi-ty Research Center researchers addressed some of the issuesthat contribute to difficulty losing weight. Perhaps the follow-ing highlights might offer insights if you are among the manyrunners who struggle with shedding some unwanted body fat.

Why Gaining Weight Is Easy• To the detriment of our health, we’re living in a food car-

nival. No wonder today’s kids enter adulthood 20 poundsheavier than in 1960! By the time kids are 4 to 5 years old,60% of them have lost the ability to self-regulate foodintake.

• Most people believe that obesity is a matter of willpower,but it’s not that simple. For example, in obese people, thebrain’s response to food odors and flavors is often blunted.Compared to lean people, the obese need more of a foodto experience a positive brain response.

• When stressed, obese people (more so than their lean coun-terparts) seek high-fat foods: chips, ice cream, fries ...

• Impulsivity, a genetic trait, is a risk factor for obesity. Thatis, obese people (more than their lean counterparts) tendto impulsively eat, let’s say, the whole plate of cookies.

• Food advertisements are designed to encourage impulsiveconsumption.

• Food advertisers know that marketing works—and kidswho watch TV are a prime target. The average child seesabout 13 food ads a day on TV; most of these foods arehigh in sugar, salt and saturated fat.

• Research with children who watched TV with four ads forfood ate 45% more Goldfish Crackers (100 calories more)when exposed to the ads for food as compared to when theywatched four ads for games. The kids who liked the tasteof Goldfish ate even more calories!

• Foods marketed with a character (such as Scooby-Doo) sellbetter. 52% of pre-schoolers said the “character” food tast-ed better (as opposed to 38% who said it tasted the same,and 10% who said food without the character tasted bet-ter).

• The standard supermarket diet is rich in sugar, saturatedfat and sodium. It causes obesity in rats. That is, rats fedstandard rat chow maintained a normal weight. But ratsfed a standard supermarket diet ended up overweight—until researchers took away that food. The rats then lostweight when they returned to eating rat chow. There’s lit-tle doubt that fats, sugar and salt stimulate us to eat morethan we need!

• When the calories are listed near a food, as is happening inmany fast food restaurants, some people choose the foodswith higher calories, believing it will be yummier. Thatresponse certainly negates the intention of the calorie cam-paign!

• People make an average of 200 food choices in a day; allthese decisions can deplete our limited mental “resources”that govern self-regulation. That’s one reason why, at theend of a hectic day, you can more easily overeat. You lackthe mental resources to say “no” to that tempting cookie.

Why IsWeightLoss SoHard?

!ndny usalic

of

�heheU

edAnaitty..he

l

�keoohely

heelor

el

�ngeruefitby to

of

d

�odut

ndnde,

nkal

ey

5



• The food industry’s bottom line is always profits. When Pepsi started market-ing more of its healthy products, sales of the unhealthy products dropped. Thestockholders complained—and that puts the food industry in a bind.

Weight Loss Tactics: So What’s a Hungry Athlete to Do?Drugs are not the answer. For the past 20 years, no successful weight-loss

drugs have been developed and none are in sight in the near future. Drugs thatregulate appetite impact many other regulatory centers and create undesirableside effects. Hence, we need to learn how to manage the obesity problem at itsroots—and that means prevent excessive fat gain in the first place, starting inchildhood. Here are a few tips on how to do that.

• You can reduce your food intake by using your imagination. That is, if youimagine eating a food, let’s say, ice cream, you can end up eating less of it.

• Technology offers a glimmer of hope in the battle of the bulge. A free applica-tion for iPhones called Lose It! has created a thriving weight loss community,as measured by 7.5 million free app downloads since October 2010. The webversion, www.LoseIt.com is just as popular. LoseIt! members can convenientlyand easily track their food and calorie intake.

• Lose It! includes a social network. Dieters seem to prefer online support frompeople they don’t know, as opposed to involving their family and friends withtheir dieting progress (or lack thereof ). LoseIt!’s social groups are created accord-ing to goals. Dieters can easily (and anonymously) connect with and get sup-port from others with similar goals. In fact, the best predictor of weight losssuccess with LoseIt! is having three or more Lose It! buddies.

• Food ads are designed to trigger certain pleasure centers. (For example, McDon-ald’s is associated with happiness.) We now need to learn how to advertisehealthy foods. The baby carrot campaign to “eat ’em like junk food” has boost-ed sales 10%—including a new demand for baby carrots in school vendingmachines.

• We can change our brain circuits by substituting food with another stimuli,such as exercise. Exercise does more than burn calories to control weight; exer-cise changes the reward systems in the brain.

• Exercise supports self-control. That is, people who exercise have greater con-trol over what they eat. They also have more control over sticking with theirexercise program. Successful exercisers are able to make exercise a habit, andnot a choice. Having one less decision to make bolsters their mental resourcesso they can cope better overall.

A Final ThoughtSomehow we need to change the perception that eating supermarket foods

loaded with sugar, salt and saturated fats gives us satisfaction. A few years ago, wechanged the perception that smoking is satisfying. Parents stopped smoking whenkids came home and said, “Mom, Dad, please don’t smoke.” Today, we need kidsto start saying, “Mom, Dad, please don’t take me to McDonald’s.” Will that dayever come? �

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics)counsels both casual and competitive athletes. Her office is at Healthworks, the pre-mier fitness center in Chestnut Hill, MA (617.795.1875). Her Sports NutritionGuidebook and food guides for new runners, marathoners and soccer players offeradditional information. They are available at www.nancyclarkrd.com See alsowww.sportsnutritionworkshop.com


missouri runner and triathlete

Documents