Tabla de contenidos para August 2014 en Runner's World

THE EXPERIENCE This burntorange gravel road borders rolling wheat farms in North Dakota between the oil towns of Dickinson and Belfield. “The green grass and blue sky were so beautiful and calming,” says Wylie, who was driving cross-country with his father, Tony, a professional photographer, when he spotted the rural path. “It was completely empty—I felt free here.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

JOHN BRANT Brant, who originally reported for RW on the 1984 Los Angeles Olympic Games from the Coliseum stands, writes again (page 80) about the event he calls the greatest track meet ever run on U.S. soil. “On the last night back in 1984, we faxed a story to our editors, who turned it around for publication in a week. That was a big deal then.” MICHELLE HAMILTON Within both running groups, Hamilton found a common thread between the Red Power Divas (page 17) and the speed-focused Impalas (page 72): “The camaraderie and the joy of being out there and a part of something,” says Hamilton, who has written and edited for Runner’s World since 2005. LETTER OF THE MONTH As the father of two daughters who run, I have…

Andy Potts, 37, Colorado Springs The pro triathlete expects strong showings at Ironmans in Coeur d’Alene in June and Kona in October 1] Diving In When I was 5, I joined the swim team. I liked getting ribbons at the races. 2] Multi-Sport I played basketball, football, baseball, tennis, wrestling, track-and-field. 3] Tri Start I did my first triathlon, a sprint, in 2002. I placed 28th. But I fell in love with it. 4] Strong Suits Swimming is my best sport, then running, and then cycling. 5] Day Planner A 2.5-hour bike ride, followed by an hour run, and an hour lifting and stretching. Then after lunch, a 2-hour swim. 6] Fast Fuel I’m a muffin man before a race. They’re delicious, they pack a ton of calories, and I…

YOU KNOW WHAT it feels like to run comfortably—comfortable!—and you’re likely also familiar with the burn of going all-out. But what about the range of paces that lie in between these two extremes? Workouts that target that middle ground—often referred to as “tempo runs”—should be part of your weekly routine, whether you’re running for fitness or looking to set a personal record. They build both slow-and fast-twitch muscle fibers, which leads to gains in speed and endurance, says Samantha Clayton, Olympic sprinter and former women’s sprint coach at Pepperdine University in Malibu, California. And inbetween runs develop capillary beds (which provide oxygen to working muscles) better than easy or hard runs do, says Ryan Warrenburg, head coach for ZAP Fitness-Reebok Coaching and USATF Level 1–certified coach in Blowing Rock, North…

IF A DIET PROMISED to help you lose weight, feel energized, and dodge colds and flu, would you try it? What if you had to give up pasta, bagels, and oatmeal? Carbs may be staples for many runners, but they are one of the restrictions in the Paleo diet, which advocates a model of eating based on prehistoric humans’ diets. A growing number of runners have joined its ranks. But is it good for you? “Paleo has a lot of very good things going for it,” says Heather Mangieri, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. The program excludes processed foods and refined sugars and emphasizes vegetables, fruits, nuts, and grass-fed meat. All good. “We know diets rich in fruits and vegetables fight heart disease and certain…

Get the Facts Whether green, red, or black, grapes are a rich source of antioxidants. “All grapes contain resveratrol, but it’s more concentrated in red and black grapes,” says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. “This antioxidant may protect cells from aging and act as an antiinflammatory.” Darker grapes have more hearthealthy anthocyanins and quercetin. White grapes have more catechins, which may lower risk of heart disease, stroke, cancer, and diabetes. Get the Best Grape season in California, the largest U.S. producer, runs from July through December. Choose plump, unwrinkled fruit fully attached to green, pliable stems. No matter the variety, look for a uniform color. A white bloom is normal and protects against moisture loss and decay. Store grapes unwashed…

I RAN MY FIRST HALF-MARATHON in two hours and 22 seconds. The first half of that statement is the dream. The second half is the nightmare. Because I’d spent most of my life convinced I could never run a mile without stopping, completing 13.1 was an outlandish personal victory. Because of my ability to needlessly obsess over minor details, two hours and 22 seconds was not a number I could live with. I would have rather completed it in two hours and 22 days than miss breaking two hours by 22 seconds. My Runner’s World colleague Jeff Dengate summarized the situation perfectly in a tweet: “Dude—you couldn’t find 22 seconds in 13.1 miles?!” They say everyone lives in a small universe of their own making, and in mine, there were…

LITTLE ROCK MARATHON Little Rock, Arkansas In 2014, the Little Rock Marathon gave out its biggest finisher’s medal yet. At 8 1/4 inches across and weighing 2 1/2 pounds, it dwarfs the race’s inaugural 2003 medal (at far left). Specially reinforced racks were needed at the finish to hold the combined weight of 3,000 of these medals (6,300 pounds). Each year, co-executive directors Gina Pharis and Geneva Lamm (who call themselves the Chicks in Charge) mandate that the medal be bigger than the previous year’s. “Both Gina and I are medal junkies,” says Lamm. “We believe that our finishers should take home a medal that represents their achievement. I know when I finish a marathon, my effort is not a quarter-sized effort. It is ginormous.” TEXAS MARATHON Kingwood, Texas Everything…

With sports bras—as with so many things in life—women can’t have it all. “It’s like shopping for a car,” says LaJean Lawson, Ph.D., a breast motion expert and bra designer. “You need to figure out which features are most important to you, because you won’t find everything you want in one model.” The good news? Runners enjoy more choices than ever before. Established brands are improving on classic designs, and new, passion-driven companies are bringing fresh approaches to market. All this innovation means runners of every size can now find sports bras they love. Here are the newest models that earned our testers’ thumbs-up. EASY ON/OFF Saucony Curve Crusader “I never thought I needed fasteners in the back,” says one B-cup tester. The hook-andeye closure eliminates the hassle of wrestling…

SHAMBHALA IS a network of meditation centers. I’ve been the central teacher, advisor, and leader of Shambhala Buddhists for 19 years. THE BODY AND MIND are strengths, not weaknesses. In Tibetan, we call it lungta, meaning the life-force energy. IN 2002, a runner in Boulder invited me to run. I realized I could do it. It came at a time when I wanted to focus on the physical aspect of my life. I’VE ALWAYS enjoyed sports. I used to do martial arts, Zen archery, horse-riding, weights. But running is something I can do as I travel. I TEACH ALL over the world. Running strips away the differences in people. It’s a universally human activity. I RUN up to 45 miles a week in the winter, but in the warmer months…

THERE ARE LOTS OF REASONS the half-marathon is the fastest-growing distance in racing (up 307 percent since 2000, with almost 2 million finishers in the United States last year). Going 13.1 is a gratifying challenge for any runner, one that requires training and commitment (see “Friends with Benefits,” page 72, for advice on nailing your next half). But it doesn’t take over your life the way marathon training can, and it certainly doesn’t force you to navigate stairs backward for three days, as going 26.2 often does. Still, it had been eight months since I’d done one, so when I arrived in Boston for our inaugural Heartbreak Hill Half & Festival, June 6–8, I wasn’t sure what to expect. Fifty-one RW staffers were there, and more than 6,000 runners—including Shalane…

“WHO’S NEW HERE TODAY?” On a sunny Saturday morning in Campbell, California, 45 runners gathered in a park around their coach, Sharon Chatman. A middle-aged woman steps up, and Chatman, 66, a California superior court judge in Santa Clara County, folds her in a bear hug. The group claps and hoots, and a moment later, on Chatman’s cue—“Take 60 seconds to meet and hug a Diva!”—the runners greet each other and embrace. “It has long been a Diva tradition to give out hugs because hugs help you to bond,” says Chatman in her characteristic good cheer. “Sometimes the best thing you can do for a friend is to reach out with a hug. You both benefit. Hugs are inflation-proof, nonfattening, no monthly payments, no insurance requirements, theft-proof, nontaxable, nonpolluting, and…

...HONOR A FALLEN RUNNER When Kel Kelly, 51, a Boston marathoner, heard that Meg Menzies, a Virginia mom, was killed by a car while training for the Boston Marathon, she wanted to honor her memory. In February, Kelly asked runners via social media to send her running shoes. She arranged the 350 pairs on a 15-foot pole near mile one of the course in Hopkinton, Massachusetts. The shoes, which came from as far away as Australia and Hawaii, were later donated to charity.—GAIL KISLEVITZ “I was overwhelmed by the response. People are so busy in their lives, but runners took the time to donate. It was a movement of love and compassion sparked by Meg.” ...RUN 154 MILES IN A DAY Serge Arbona, a 49-year-old father of two who works…

Know what to do (and to skip) for a happy running life RUNNING APPEARS to be a simple sport—just put one foot in front of the other, right?—until you realize how many other things runners seem to be expected to do. You may start wondering, Do I really have to warm up before I run? Must I stretch? What about strength training? Here’s the scoop on whether you really have to… …WARM UP Yes—easing into activity is more comfortable than starting fast and may help prevent injury. Walk three minutes, alternate running and walking (30 to 60 seconds each) for five to 10 minutes, then run. …COOL DOWN Yes. Walk for at least 10 minutes to help the heart pump blood to tired muscles, which speeds recovery. …STRETCH No. If…

TEA OR COFFEE Aside from providing a performance-boosting caffeine jolt, both drinks are rich in antioxidants. Studies show that tea drinkers have a lower BMI, waist size, and body fat percentage than those who don’t drink it. Regular coffee consumption may stave off diabetes, heart disease, and even Alzheimer’s disease. Best when Drink a cup of tea or coffee 45 minutes before a run for an energizing boost. WATER OR SPORTS DRINK Pure, simple, and calorie-free, water should be your go-to choice for hydration. But when you’re running long and feeling drained, sports drinks are ideal. They contain electrolytes and carbs that facilitate water absorption and help prevent fatigue. The added sodium helps your body hold onto fluid and prompts you to drink. Best when Water is great anytime. Use…

SOMETIMES, IT’S WHAT you do when you’re not running that can give your training an edge. That’s the case with cross-training. A weekly nonrunning workout gives your muscles and joints a break from pounding the pavement while producing specific benefits that carry over to your running. “If you only run, you’re essentially using the same muscles within the same plane of motion over and over again,” says Shannon Colavecchio, CEO of Badass Fitness in Tallahassee, Florida, who trains runners in cycling, rowing, and core-strengthening classes. “Using different muscles and movement patterns can help you prevent injuries and also help you build speed and endurance.” While you can get a good cross-training workout from many activities, some exercises are particularly useful in helping you achieve certain running goals. Here are the…

COMING AROUND THE FINAL TURN, my arms flapped as my legs churned. I was vying for last place with another highschooler, an anemic kid two years my junior. From the disturbed yet determined look on his face, I couldn’t tell if he was more intent on beating me or on avoiding my flailing limbs. As I hurtled forward, I heard my coach say, “Damn, that boy is poetry in motion.” Crossing the finish line just ahead of my competition, I collapsed in embarrassed exhaustion while my teammates collapsed into laughter. Suddenly, I had a nickname—and I hated it. Whenever I stumbled, on the track or off it, one of my friends would chime in, “Way to go, Poetry in Motion.” On top of this, I was, as one well-meaning aunt…

Megan is breathing hard off my right shoulder, nudging the pace enough that I am beginning to gasp. Even if I wanted to slow down—which I do (and don’t)—I couldn’t, because I’d trip the girls next to me, and that would be bad. I hold on as four of us take the turn on our local track in tight formation, which is kind of fun because it seems, well, so Olympic-like. On the straightaway, Megan drops the hammer. How does she do it? We’re running faster than I think I can, training for what seems like an impossibly fast half-marathon goal (though perfectly doable, according to Megan). Megan Kossar, 43, is a mother of two and a licensed clinical social worker, a combination that makes her at once compassionate and…

“WHAT ARE MEN to rocks and mountains?” Jane Austen once asked. I had the same thought as I watched the first wave of runners begin the Ed Anacker Bridger Ridge Run, which bills itself as “19.65 miles of brutal climbing and descending.” I would soon see whether the mountains outside Bozeman, Montana, would show compassion toward a prodigal son. In my late 20s, I spent six months kicking around Bozeman as a ski and running bum. Years later, when my middle-aged brain replayed the Big Sky idylls of my youth, I couldn’t escape one unpleasant memory—that of my first and only attempt at the Bridger Ridge Run. In it, I was doubled over near a vertiginous incline, enriching the flora with half-digested PowerBars. At the two-mile mark. I finished the…

SHORT AND SWEET In a sport where many of our peers measure success by distance and completion rather than improvement and outright speed, I was thrilled to read “C’mon, Everybody!” (June). Lauren Fleshman’s words are like a breath of fresh air after continually reading about how you, too, can work up to run/walking longer and longer races. 5-Ks are not a stepping stone; they are the challenge that asks, “How hard are you willing to push it today?” Lauren’s case offers a prime example of how you can be dedicated to the sport, serious about your training, and still have a life. After running my first half-marathon in January, I have nothing but respect for those who run marathons and beyond, but c ’mon, the 5-K is freaking awesome! —CHRIS…

He’s been around the block a few times-and he’s got answers DEAR MILES, On sidewalks, pedestrians sometimes think “On your left” means move to the left, and they step in front of me. Is there a better way to communicate with them? —SUZANNE N., Pittsburgh “On your left,” while commonly used among runners and cyclists, just doesn’t translate to civilians, many of whom hear it and think, My left WHAT? And that’s assuming they hear it at all. Your first option is to try something more generic—“Hello! Excuse me!” works well—and to say it a bit louder and a bit sooner to give the pedestrian time to glance around and react. The second option is simply to avoid running on sidewalks. The third option is my old standby, the handheld…

1. Get Motivated If you need to conquer a long distance, divide it into smaller parts. Focusing on one section at a time will make the overall task more manageable. 2. Get Connected Tap into social media to soak up inspiration from regular Joes and the pros. Keeping a digital diary can also hold you accountable––it’s more fun to write about a great run than a skipped one! 3. Get Registered Sign up for a fall race now to help you stay committed to summer training. Try a new distance so you’ll earn an automatic PR. 4. Get Creative Make like our cover girl Jillian Davis (right) and refresh your routine with other activities to beat boredom. For ideas, see page 49. RUNNING THE NUMBERS 30:00 The 5-K time goal…

Tactical dehydration in training can improve performance UP IS DOWN. BLACK IS WHITE. And dehydration makes you faster—if you time it right. It seems crazy, but scientists and coaches have begun experimenting with dehydration as a training tool, using it to trigger endurance-boosting adaptations in athletes’ blood. That translates into faster race times when the athletes are fully hydrated. Unlike many techniques used by elite runners, this one’s easy to try at home. But it’s also easy to get wrong, so approach it with caution. The best way to dehydrate yourself is to train in hot conditions without immediately replacing all the fluid you sweat out. Runners have a long history of doing this to prepare for summer races, but it was only in 2010 that University of Oregon researchers…

Keep cool with contributing chef Pam Anderson’s pasta plus no-cook sauce Fusilli with Basil, Tomatoes, and Avocado Sauce 12 ounces whole-wheat fusilli 2 cups cherry tomatoes, halved ¼ teaspoon salt 1 tablespoon extra-virgin olive oil ½ cup packed fresh basil leaves, chopped 2 avocados, halved and pitted 3 large garlic cloves, chopped ¼ cup lemon juice ¼ cup grated Parmesan cheese (optional) ¼ teaspoon freshly ground black pepper Bring a large pot of salted water to a boil. Add pasta and cook until just tender. Remove from heat and reserve 1 cup cooking water. Drain pasta, cover, and set aside. In a bowl, add tomatoes and sprinkle with 1/4 teaspoon salt. Add oil and basil. Toss to coat. Set aside. Scoop avocado into empty pasta pot. Mash with a potato…

Get strong without going to the gym STRENGTH TRAINING is all too easy for runners to neglect in the summer, when they’d prefer to exercise outside as much as possible. But who says squats can only be done in the gym? This routine from Chicago Area Runners Association coach Melissa Stone requires no equipment, which means it can be done in your backyard or at a local park (or in the privacy of your living room, of course). Stone, who leads runners through these moves weekly in a city park, recommends doing this routine once or twice a week after an easy run.—Michele Moses RUNNER’S LUNGE WITH TWIST TO DO Start in downward dog (A). Lift your right leg and bring it forward to your right hand. With your left…

DOES YOUR RUMMING SUFFER from a case of same old, same old: same routes, same workouts, same shoes, same fuel, same races? If so, no wonder you’re not improving. Though he probably wasn’t a runner, Albert Einstein supposedly said insanity is doing the same thing over and over again and expecting different results. Be sane—try something new. That doesn’t mean you should make big changes. Suddenly doubling your long-run distance, lifting for an hour during your first gym visit in months, or cutting your caloric intake in half will only make you injured, sore, or starved. Instead, the answer is to strike that sweet spot between too much and too little, with a small step forward that ultimately leads to big rewards in your training and racing. “You need to…

They were the first Summer Olympic Games held in the United States in more than 50 years. The first Games in which female runners were permitted to compete in a marathon. The first Games to be organized and funded exclusively through private means—and the first to turn a significant profit. The first Games in which American track-and-field athletes openly endorsed commercial products, and the first to be marketed and produced primarily as a vehicle for mass televised entertainment. The 1984 Los Angeles Olympics were thick with firsts. But now, on their 30th anniversary, I mainly remember them as the first Summer Games happening in color. In my imagination, all previous Olympics transpired in the black-and-white of archival photographs, Bud Greenspan– directed documentaries, and pre-instantreplay television; a chiaroscuro depicting an era…

AUGUST 9 Hopi 10-K & 5-K Oraivi, Arizona 500 RUNNERS WHY RUN IT? For a taste of Native American culture These two looped races begin in the Hopi reservation’s village of Oraivi—inhabited since the 12th century—and run along the edge of a mesa (below) that’s usually closed to the public, as it contains ceremonial shrines. Traditional blue-cornmeal bread is served postrace. runhopi.com 10 Stairway to Heaven Half-Marathon and 15-K San Diego County, California 400 RUNNERS WHY RUN IT? To climb with classic rock Ascend a staircase of 756 railroad ties embedded into South Fortuna Mountain at mile four of both lollipopshaped courses (above). Music (including the famous Led Zeppelin tune) spurs runners to the top, where a volunteer in an angel costume welcomes them. dirtdevilracing.com 23 Percy Sutton Harlem 5-K…