Runner's World -julkaisun December 2013 -irtonumeron sisällysluettelo

LOCATION Chamonix, France PHOTOGRAPH BY Scott Markewitz RUNNER Hamish Moeller THE EXPERIENCE Tucked beneath the snow-capped Mont Blanc massif range in the French Alps, the Col des Montets pass links Switzerland with eastern France. “The trails here run the gamut from easy and flat to steep and rugged,” Markewitz says. “I love running here in late fall, when all you can hear is the sound of your feet crunching on the frost-covered ground.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

CALEB DANILOFF Daniloff’s solitary running days are over. After covering the renegade fitness tribe November Project (“Hugs, Sweat & Cheers,” page 68), the Bostonian has embraced the lively group. “I bought into it; I’m going on five months.” KEVIN LYONS Lyons’s hand-drawn monsters—“furry, wild dudes who yell and scream”— embody negative race-day thoughts in “Breaking Bad Races” (page 51). A lifelong RW reader, he says, “It’s truly a dream to blend my love of running and my passion for illustration.”…

DEAR MILES, I’m new to outdoor running, and I love it. But I’m not sure I’m ready to handle cold temperatures. Any advice? —CHRISTY R., Sharpsburg, Maryland Move to San Diego. Not an option? learning to run in cold weather is like, well, learning to run. At first it’s hard, but you adapt and learn to love it. To get there: Run midday, if possible. Not only is it more comfortable to run when temperatures peak, but slick spots on the road have had a chance to dry. Dress in layers, and never leave home without a hat and gloves or mittens. When roads are icy, be safe and get back on the treadmill. DEAR MILES, I was in an elevator before a half-marathon/5-K when someone asked me, "Are you…

SEASONED RUNNERS often view walking as a sign of failure: You walk only when you can no longer run. But the truth is that periodic walking, in training and even in races, can help you run faster and better. "Walking reduces the impact forces on the muscles, joints, and tendons, and reduces breathing rate and heart rate," says running coach Jenny Hadfield, coauthor of Marathoning for Mortals and founder of coachjenny.com. "So runners are able to cover more distance with better form and alignment, and a reduced risk of fatigue." WALK SIGNAL: YOU’RE FIGHTING FATIGUE OR LEG SORENESS NEAR THE END OF LONG RUNS OR RACES This often means you’ve gone out too fast, says Hadfield. To combat that tendency, walk early on. "Periodic walking can provide more overall rhythm…

< FACT OR FICTION? Strength training will make you faster. FICTION Targeted running workouts—long runs that boost endurance, speed workouts that improve mechanics and muscle capacity—are the best way to produce the changes that adapt the body for faster running. That said, strength training can help you build a stronger body that may be more resistant to injury. < Q+A Q I want a running-related goal that isn’t tied to racing. Suggestions? A Some runners set frequency-based goals (rewarding themselves if they’ve run 15 days in a month). Some set long-term goals, like to run in a National Park in each state. And some work to lengthen their longest run, which you can do by adding a mile or two every two to four weeks. RW’S ONLINE PROGRAM FOR BEGINNERS…

Q: I like to run every day. Do I have to take days of? A: You don’t have to do anything, but scheduling at least one nonrunning day each week—for total rest or for gentle cross-training—can help improve your fitness level and race times. Rest days let your body recover, repair, and rebuild so you can run farther and faster. At least once a week, try replacing a recovery jog on the day after a long run or speed workout with an active-rest day: Go for an easy bike ride or walk; hit the gym, pool, or yoga studio; or do another nonrunning activity you enjoy. The next day, you’ll likely notice that your legs feel springier than they would have if you’d run. And always take a day or…

ENERGY BARS AND SUGAR ALCOHOLS Bars containing sugar alcohols, such as malitol or sorbitol, can cause gas, bloating, and diarrhea. MILK AND TEA Casein protein in milk can bind up antioxidants in tea, rendering them less useful for boosting heart health. DIET SODA AND BOOZE Diet soda doesn’t delay stomach emptying the way drinks with sugar do, so alcohol hits you faster. BAKED GOODS AND COFFEE Eating saturated fat (like in commercial baked goods) with coffee raises blood sugar twice as much as eating the fatty meal alone.…

Lemons In Season Winter Good for You Aside from being a rich source of vitamin C, lemons contain citrus limonoids. These compounds may be useful in preventing or treating a range of cancers, including breast, lung, and skin. Limonin, a type of long-acting limonoid, has also been shown to possibly lower levels of LDL, the so-called “bad” cholesterol. Get the Best Eureka and Lisbon are the most common varieties in the U.S. and have a mouth-puckering tartness. Meyer lemons (which are a cross with mandarins) are rounder and sweeter. The rinds should be fully yellow (or yellow-orange for ripe Meyers) without blemishes. For the juiciest fruit, choose ones that are small but feel heavy. Kitchen Simple Lemon juice, pulp, and peel can all be used, raw or cooked, in sweet…

NORMALLY at this time of year, I sit down with my training journal and make some kind of sense of how the year went. I scan through my old goals sheet and compare it to reality until I’ve got a good handle on what went well and what didn’t, and more important, why. Taking the time to do this is good for several reasons: (1) It satisfies my need to overanalyze everything. (2) It gives me an excuse to be antisocial when my relatives are over. (3) While fitness deteriorates and food intake escalates during the holiday season, this mental exercise is the only way to make forward progress on my running. (4) Some advanced thinking makes setting goals for the New Year way less painful. And setting appropriate goals…

NO MORE COWBELL. Please. As if in answer, a hollow clanging echoes around Harvard Stadium and we all drop to the concrete and rip off 10 push-ups. Then it’s back to the steps. “I don’t care if you slow down, don’t stop moving,” a deep voice booms. “Just like life.” A few high-lunges later and I slap my hand at the faded number 22 at the top of the seating section. My lungs are heaving, my quads so heavy I’m pretty sure they could anchor a boat. I draft behind a couple of lithe college-aged women, reining in my breath as we trundle down the steps before tackling the next section. “Holy crapola, those are steep,” one of them says. To my left, at least a hundred runners clamber up…

1. COVER UP Do you drive to the track or trailhead to run? Then you know how hard it can be to keep your car seat clean and dry afterward. Orange Mud’s Transition & Seat Wrap ($40) is a towel with a zipper on one end, so it slips over your headrest and stays put as you sit down. Want to put on some dry clothes first? A belt runs the length of the towel so you can wear it around your waist for a quick “surfer change.” orangemud.com 2. MOTHER GOOSE Down is Mother Nature’s best insulator, but doesn’t necessarily make for good running apparel. (Try jogging in an Everest-worthy snowsuit.) Nike’s new Aeroloft vest ($180), however, uses down in rows that roughly align with your rib cage to…

RUNNERS AND READERS whose connections to the sport date back to the 1970s remember Dr. George Sheehan, the New Jersey cardiologist and writer whose essays on the joy of exercise helped spark America’s first running boom. (Ask your dad.) As a columnist for Runner’s World, a best-selling author, and a popular guest speaker who filled auditoriums, Dr. Sheehan became the spokesperson for a generation of runners. No one has ever done more to explain, simply, eloquently, and honestly, the how and the why of a running life. Runners often say that running helped them "find themselves." For many, George held a lantern. Of course, the sport has continued to boom since his death from cancer in 1993, and many of the runners fueling this growth are probably unfamiliar with George’s…

A FEW THINGS IN LIFE are certain: death, taxes, and changes to your favorite running shoes. But Asics left the GT-1000 largely untouched with this update—even the price held steady. The shoe’s upper received a more breathable, open mesh that helps keep your feet cooler in warm weather. Meanwhile, underfoot, bits of Gel have been exposed, giving the appearance of a softer heel. Mechanical testing in the RW Shoe Lab, however, shows the overall cushioning to be comparable to the debut model. That said, wear-testers are in agreement that this update delivers a comfortable ride with plenty of cushioning. Given that the shoe costs only 100 bucks, you’ll sacrifice some of that luxurious, plush padding that surrounds the foot on more expensive Asics running shoes. BOTTOM LINE A bargain for…

CELEBRATE THE 30TH anniversary of the holiday classic, A Christmas Story, by racing in the city where much of it was filmed. The flat and fast 5-K and 10-K routes both start in downtown Cleveland at the former Higbee’s Building, where Ralphie Parker first sees, and covets, the Red Ryder BB Gun. Watch the movie on a Jumbotron in Public Square while you’re at the starting line, and take water from volunteers along the course dressed as pink bunnies, “FRAGILE” crates, and leg lamps. Both routes pass through Ohio City, home of the West Side Market, a local and ethnic food marketplace that opened in 1840, and the Tremont neighborhood, one of the city’s oldest. There, the 1937 Oldsmobile—a central player in the movie’s “only I didn’t say fudge” scene—is…

I’M WRITING THIS on October 17, but it’s already safe to say it: What a year! I don’t recall another one when the running world changed more, grew in so many new ways, or bounced back from such adversity. Sadly, there was lots of awful news: Oscar Pistorius fatally shot his girlfriend on Valentine’s Day, then the bombs went off in Boston, a 28-year-old drowned during a Tough Mudder, and a World Anti-Doping Agency survey revealed that 29 percent of the athletes at last year’s World Championships admitted to using PEDs. But for proof that the good far outweighed the bad in 2013, turn to “The Year in Running” (page 79). Here’s a taste: The world record in the marathon fell to 2:03:23, Deena Kastor returned to her record-setting ways…

AS ZELIG MANDEL circles the six-mile loop of New York City’s Central Park one morning in June, another runner calls out: “Hey, nice beard!” Mandel takes it in stride and smiles and tugs on his ample whiskers in response. It’s a comment he hears a lot from other runners he encounters on his training grounds, where he logs 20 to 40 miles a week as he preps for his third 26.2-miler, the New York City Marathon, held on November 3. Mandel doesn’t sport facial hair because he’s an aging hippie or a trendy hipster: He’s an Orthodox Jew. “I’d probably be described as ultra-Orthodox,” the 52-yearold rabbi says. In some communities, an Orthodox Jewish runner is almost a contradiction in terms. But Mandel is one of a growing number who…

Ben True, 27, Hanover, New Hampshire 1] Resolution My top 2014 goal is to break 13 minutes in the 5-K. 2] True Love For two terms at Dartmouth, I focused on skiing. Quitting running made me realize it was my passion. 3] Powder Perk Skiing gave me cardiovascular strength without the pounding on my legs, so my body is fresher now. 4] Carb Overload For a morning race, I eat six bagels with banana and peanut butter. 5] Love and Hate Long tempo runs are great workouts. When I’m not fit, they’re the worst thing ever. 6] Golden Neighbor I grew up 10 minutes away from Joan Benoit Samuelson in Maine. We ran regularly when I was in school. 7] Motor Mouth Joanie would talk at 6:40 pace for 15…

5-K or 10-K Broken Mile Repeats: Run 800 meters (two laps around a track) at race pace, walk for 30 seconds, then run 800 meters at race pace. walk for two minutes. Repeat four to six times. Half-Marathon lane 6 tempos: Begin at the 400-meter staggered starting line in lane 6—it’s about 37 meters beyond the finish line. Run 400 meters at race pace and stop at the finish line. walk back to the staggered starting line and repeat. Start with 12 repetitions and work up to 20. Marathon pace Breaks: Bounce back faster from marathon-pace workouts by including walk breaks. try 4 x 2 miles at marathon pace with a one-minute walk in between reps, or 2 x 4 miles at marathon pace with a two-minute walk in between.…

’TIS THE SEASON for holiday celebrations, chilly runs, and reflections on the year that’s about to end. Whether or not you achieved your 2013 goals, knowing what you have accomplished this year can help you choose what to shoot for in 2014. The new year—and the motivation boost that comes w i t h it—is just around the corner, and having a goal in mind before January 1 will ensure that you hit the ground running. THIS YEAR Ran Occasionally NEXT YEAR Run Regularly When you don’t feel like running, it’s easy to say, "I’ll go tomorrow." Become more consistent by scheduling four runs each week: one hilly day, one speedwork day, one easy day, and on the weekend, a long run or race. If you still struggle, tell yourself:…

5-4-3-2-1 Blast off! WHY Stay fit in the of-season with a fartlek-like countdown WHO RECOMMENDS It dot McMahan, 37, of Oakland Township, Michigan, was the second American (18th overall) at the World Championships Marathon (2:39:52). Jog 20 minutes, then run pickups of five, four, three, two, and one minute(s), each followed by a matching recovery jog. Jog 20 minutes to finish. “There’s no pressure to hit certain times, but spending 15 total minutes at a swift pace at midrun maintains your fitness and ability to focus.”…

WHICH DISHES SHOULD I SKIP TO AVOID THAT SLUGGISH POST-HOLIDAY-MEAL FEELING? Heaping scoops of mashed potatoes and stuffing draw blood and digestive juices to the GI tract, giving you a swollen, stuffed feeling. Adding to the damage are heavily salted foods like gravy; they increase thirst, so you drink more, leaving you even more sluggish. It takes at least 24 hours for the body to clear this excess. What to do: Scale back on portion size to reduce volume and sodium intake. Aim for slightly less than a serving size (see chart). WINE OR BEER? Wine’s fewer calories give it a slight boost over beer: 120 calories for a five-ounce glass versus 156 for a 12-ounce bottle. Beer’s bubbles and “big” volume fill up some drinkers more quickly—meaning combined with…

IF “HIGHWAY TO HELL” is an apt description of your last race, when your pace slowed to a crawl and you weren’t sure you’d finish, you might want to consider the perspective of British poet John Keats, who called failure the “highway to success.” Although it may seem contradictory (or crazy) to celebrate a flop, many experts agree that losses can fuel future wins. “A bad race is an opportunity to gather information, learn, and improve,” says Ralph Heath, a runner and author of Celebrating Failure: The Power of Taking Risks, Making Mistakes and Thinking Big. “You need to embrace failure as part of the process.” Turning a negative into a positive may seem impossible, especially when your war wounds still sting. But the sooner you accept the past and…

SOMETIMES you find amazing things in faraway places accessible only by cameratoting explorers in deep-water vessels; sometimes you find them just down the road. My buddy Gerry lives down the road. He runs every day. By that I mean he literally runs every single day without skipping for any reason, ever. He has laced up and headed outside to run through hurricanes, blizzards, lightning storms, ice storms, heat waves, hangovers, flus, fevers, sprains, tears, broken toes, broken fingers, broken ribs, and every imaginable family and professional obligation for the past 21 years. Minimum valid distance in emergencies is one mile—for example, a transcontinental flight to Beijing that crossed the international dateline, when he had to run his mile through the airport in dress shoes; a vacation with friends on a…

Story of the Year BOSTON When two pressure-cooker bombs exploded near the finish line of the 117th Boston Marathon on April 15, killing three and injuring scores, running’s most hallowed stage was warped into a horror film played out in front of the entire world. The images of terror and destruction from that day were seared into our collective memory—but what will also endure are the stories of heroic runners, bystanders, police officers, and firefighters rushing into the chaos to aid the wounded. Locals opening up their homes to displaced runners—offering food, phones, clothing, and shelter. Law enforcement braving several more harrowing days to bring the perpetrators to justice. In the weeks that followed, tens of thousands of runners across the country—and in several locations around the world—came together for…

BACK HOME in Portland, Oregon, after the 2013 World Track and Field Championship s in Moscow, Alberto Salazar may have wanted to discuss the accomplishments of Mo Farah, Galen Rupp, Matthew Centrowitz Jr., and other decorated veterans of the Nike Oregon Project. All anyone wanted to talk about, however, were the exploits of a 17-year-old girl from the suburbs of New York City who was just beginning her senior year in high school. But that was only natural, Salazar acknowledged, given Mary Cain’s prodigal year. Less than a month earlier, Cain, the youngest athlete ever to compete in a 1500-meter world championships final, had finished 10th in that event in Moscow. In late June, after leading for most of the bell lap, she’d finished second by a heartbeat at the…

RW Shoe Finder FINDING THE RIGHT PAIR of shoes is a highly subjective exercise, but we’ve simplified the task by reviewing 18 top new models. To find the best pair for you, answer the questions in this flowchart. Your choices will lead to a set of options tailored to meet your needs and preferences. For even more reviews, see runnersworld.com/shoefinder. BODY MASS INDEX (BMI) BMI is calculated from your weight and height, and offers a fairly reliable indication of body fat. Generally, the higher your BMI, the more shoe you need. UNDERWEIGHT 20 OPTIMAL 25 OVERWEIGHT Find your BMI at runnersworld.com/bmi. ARCH TYPE NORMAL Normal-arched runners commonly have normal pronation—the natural rolling of the foot after impact that dissipates shock. These runners can wear just about any shoe. HIGH High-arched…

IN ITS FIRST THREE YEARS, the 890 has proven to be a workhorse for neutral runners logging big miles. It’s always had slightly softer-than-average cushioning, but it featured a fairly stiff forefoot. This overhaul corrects that. Thanks to a new midsole/outsole configuration, the shoe is softer than ever, while deep grooves and the placement of rubber allow the forefoot to be more pliable. Perhaps the biggest improvement is the change of last, the foot-shaped mold the shoe is constructed around. This gives the shoe a little more toe spring (it curves upward more at the toes) and fixes the fit, especially in the toebox. Previously, the shoe had a slanting, cone shape; its new sloping silhouette brings the mesh closer to the foot. Lighter materials saved nearly an ounce of…

DECEMBER 7 Rock Canyon Half-Marathon Pueblo, Colorado 750 RUNNERS WHY RUN IT? For the forecast Located in the state’s more temperate “banana belt,” this out-and-back route (above) along the Arkansas River is a safe bet for runners hoping to avoid major race-day snowfall. Plus, you can’t beat the $40 entry fee if you sign up before November 23. socorunners.org 14 Celtic Solstice 5-Miler Baltimore 5,000 RUNNERS WHY RUN IT? To be Irish for a day This hilly course rewards kilt-clad participants with a downhill-to-flat finish. Come prepared: Not even a snowstorm—like the one that dumped 17 inches on the course in 2009—cancels this race. baltimorerunning.com 15 Florida Holiday Halfathon Half-Marathon Madeira Beach, Florida 1,000 RUNNERS WHY RUN IT? For a taste of Florida Despite temps that hover near 60 degrees,…

CRAZY TRAINING As a longtime avid reader of Runner’s World, I can say with absolute certainty that “The Maniac Next Door” (October) was one of the more amazing and entertaining articles ever included in your magazine. While most dedicated runners like myself think that we maintain an ambitious and dedicated workout routine and training schedule, Junyong Pak’s efforts make our schedules look like child’s play. Thank you for bringing us this inspiring story of one adventure-race champion whose dedication and commitment seem to know no boundaries. —STEVE MENAUGH LaGrange, Kentucky MAKING HEADWAY As a high school runner who feels pressured to do my best, I was eager to read Mackenzie Lobby’s “Taper Stress” (Mind+Body, October). The article made me realize I was doing more “don’ts” than “do’s.” Using the recommended…

SHOE SELLER NFL retiree Warren Sapp’s running-shoe collection is sold at a bankruptcy auction in a bid to regain his lost fortune. Collected: $6,390. TRICK SHOT In a faked video posted on a French Web site, Usain Bolt tells NBA player Tony Parker, “Your jump shot sucks,” and proceeds to hit three shots on an unbelievably high basket. NOTE TO SELFIES After a runner causes a starting-line pileup snapping a self-portrait, the Hong Kong Marathon launches an “anti-selfie campaign.” Good luck with that. ROCKY RUN A Philadelphian calculates how far Rocky ran in Rocky II— 31 miles!—inspiring a Rocky Run ultra, which will retrace the fighter’s steps December 7. SHUTDOWN MELTDOWN Republican Rep. Mark Sanford denounces the closing of the Lincoln Memorial after seeing it chained up while he was…

3 WAYS TO STAY STEADY 1. Get even If one side of your body is weak, the other side picks up the slack and becomes overworked. Check yourself: Stand on one leg w i t h your eyes closed. Time how long you can balance. Switch legs and repeat. If the difference between sides is 10-plus seconds, do the exercises at runnersworld.com/findyourbalance. 2. Fuel up If you feel dizzy after a run, you could be dehydrated or have low blood sugar. Keep an even keel by eating prerun and consuming a protein-and carbohydrate-packed snack within an hour after you finish. 3. Don’t slip! Slick outside? Wear ice cleats so you can run strong outdoors this winter. The Pulse How do you keep an even race pace? 47% Run with a…

After notching top-20 finishes at the 2012 Chicago and 2013 Boston marathons, CARLOS TRUJILLO, 28, of Boise, idaho, placed 37th at the World Championships Marathon in august in 2:23:13. 1. Speed Up “I like to run significantly faster—by at least 30 seconds per mile—for a few miles in the middle of long runs. That breaks it up and makes it more than just an easy run.” 2. Ease Up “I back of the pace on a run if I’m feeling tired, and i pick up the pace if I’m feeling great. Tuning into your body’s signals is more beneficial than sticking to a rigid plan.” 3. Rest Up “I wake up three to four hours before a race and spend most of that time listening to music. It helps me…

WHEN RESEARCHERS AT France’s National Institute of Sport asked a group of triathletes to ramp up their training by 40 percent and maintain that volume for three weeks, the results were predictable—at first. By the end of week one, the athletes showed signs of overtraining, like excessive fatigue and an inability to get their heart rate up to its max, and they began to run more and more slowly. But after the three weeks and a week of easy training to recover, their performance rebounded. They ended up running faster than the athletes in the control group, who had trained at their usual levels. Pushing yourself beyond your limits for a few weeks—a tactic coaches call "functional overreaching"—can force your body to adapt and build fitness more quickly than the…

BATMAN AND ROBIN, Thelma and Louise: Some foods are like these storied duos—great individually, but a powerhouse as a team. “When we eat certain foods together, their nutrients combine to produce a performance or health benefit that outweighs what you’d get if you ate them on their own,” says Marni Sumbal, M.S., R.D., owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. Tap into the powers of food synergy all day long with these six good-chemistry combinations that may improve your runs and set the stage for better recovery. BREAKFAST COMBO: GREEN TEA + TOAST = LESS OVEREATING Starchy breakfast favorites like toast, pancakes, and cereal are a great way for runners to load up on carbohydrates. But when eaten alone they may produce a blood-sugar spike and crash that…

Sticky Toffee Figgy Cupcakes These cupcakes, featured in The Runner’s World Cookbook, only taste decadent. Pumpkin puree, figs, and coffee add rich, moist flavor—with little fat. CAKE ½ cups finely chopped dried figs 1 teaspoon baking soda 2 large eggs, room temperature ½ cup packed brown sugar 2 tablespoons honey ½ cup canned pumpkin puree (not pumpkin pie filling) 1 cup whole-wheat pastry flour ½ teaspoon salt 1 teaspoon baking powder ½ teaspoon cinnamon ¼ teaspoon nutmeg CARAMEL SAUCE 1 tablespoon butter 1 tablespoon almond oil 1 tablespoon honey 2 tablespoons packed brown sugar Pinch salt ¼ cup fat-free evaporated milk Preheat oven to 350oF. Place liners in a 12-cup muffin tin. In a bowl, pour coffee over figs. Stir in baking soda. Let it sit for 5 minutes. In…

RUNNERS’ LEGS get all the attention. But if you neglect your upper body, you’re missing out on an opportunity to become a faster, more efficient runner. “Working your arms, shoulders, and back increases muscle strength and promotes good posture, which improves breathing and arm swing,” says Krista Schultz, M.Ed., C.S.C.S., exercise physiologist, coach, and co-owner of Endurance Works in Boulder, Colorado. And arm swing is the X factor in running well: It drives your body forward and helps maintain cadence and rhythm. Schultz developed this routine to strengthen and improve range of motion in your upper body. Do two sets of exercises 1 through 3 first to warm up. Then do two sets of exercises 4 and 5. Do the entire routine two or three times per week. —Jessica Girdwain…

IT ALL STARTED nine years ago when Cedric Hernandez’s buddy decided to run home over the Brooklyn Bridge after an evening out rather than take a cab. “He saw how amazing it was and said he wanted to start running bridges,” says Hernandez, 31. “There was no traffic. He didn’t have to deal with stoplights. It had great hills. That’s when he started the club.” Today, the NYC Bridge Runners, a rotating crew of 300 night owls who tackle the city’s bridges every Wednesday evening, represent a growing fitness movement around the country. From New York City to Denver to the hinterlands, grassroots crews are gathering on the streets for out-of-the-box workouts and a chance to connect, all heavily facilitated by social media. “We use our city like a playground,”…

BACK ON HER FEET COLLEEN KELLY ALEXANDER In 2011, a freight truck rolled over Colleen Kelly Alexander as she rode her bike. Still recovering from that horrific accident, Alexander, 38, of Clinton, Connecticut, says she’ll race until she’s earned a medal for each of the 50-plus people she estimates had a hand in keeping her alive. As of September, Alexander had handed over more than three dozen medals to doctors, first responders, and nurses whom she credits with saving her life and helping her through her recovery. But the most significant handoff happened this fall when she gave her head trauma surgeon, Lewis J. Kaplan, M.D., the medal she’d earned at the August 2013 Ironman 70.3 Timberman (a half-Ironman), the longest and most difficult event she’s completed since she was…

For all of Mary Cain’s amazing achievements during 2013, they pale in comparison to the early triumphs of Mary Slaney (née Decker), the most accomplished American middle-distance woman of any era. In 1973, at age 14, Slaney was one of the country’s best half-milers; by the following year, at age 15 (above), she had set the first of her eventual 17 official and unofficial world records, logging a 2:01.08 indoor 880. During an era when track was still a mainstream sport in this nation, Little Mary Decker became a household name. “When you’re that young, you don’t feel the pressure,” says Slaney, now 55. “Every race is just so much fun. But then people start expecting you to run faster every time you step on the track. Then you start…

LONGTIME GTS WEARERS said the 14 stays true to its heritage. It boasts all the trappings of a traditional stability model, but rides as smooth as ever. “It has the same stability, flexibility, and cushioning I’ve come to expect for both everyday training and long runs,” says Chris Garges, a speedy tester from Bethlehem, Pennsylvania, who trained in the GTS 14 leading up to his 1:16 at September’s Rock ’n’ Roll Philadelphia Half-Marathon. The cushioning hits the sweet spot: It’s soft enough for high-mileage training but firm enough to remain stable. New to the 14: Printed overlays are used sparingly to adorn the upper. Unlike many shoes on the market today, which have gone totally stitch-free, many of the GTS’s overlays are still stitched onto the mesh to provide additional…

THE FREE FLYKNIT+ is essentially a new upper added to the serviceable Free 5.0 midsole/outsole unit. We like the existing base, which gives you a 10-mm-drop platform that’s still plenty flexible and offers a surprising amount of cushioning. The upper is where the magic happens. Advancing on its knit technology, Nike made a socklike, extremely stretchy bootie—it’s so elastic that the shoe curls up at both ends when not on your foot. The fit is so snug you almost don’t require laces, but strong Flywire threads connect them directly to the midsole to ensure you don’t slide around. This new thin construction shaves 1.4 ounces off the weight of the standard Free 5.0. Our recommendation: Ditch your socks, unless you have flat feet—some testers said the high arch could cause…

WHEN I JOINED the Met in 2005, I weighed 210 pounds and was told I had talent but needed to lose weight. Through lifestyle tweaks, I lost 60 pounds over a few years. When I started running, I lost 25 almost off the bat. I GREW UP a geeky band nerd. I was the last person to finish the mile in PE. I’d avoided running my whole life. MY HUSBAND and I started, like idiots, on the hottest day of the year. I couldn’t do one mile. Now I’m devout. MY BREATH control has gone through the roof because my heart rate is low. Singing is exhausting. You’re an athlete, really, on stage for hours. I DIDN’T WANT running to get competitive like singing is for me. Then my husband…