Table of contents for May 2013 in Runner's World

LOCATION Pacifica, California PHOTOGRAPH by Ryan Heffernan RUNNER Katie Burroughs THE EXPERIENCE Rugged—and often unmarked—trails meander up steep coastal cliffs at Mori Point near the San Francisco Bay, where adventurous runners are rewarded with stunning views and gentle sea breezes. “I learned to cherish nature here,” Burroughs says. “It has the sun, the ocean, and wild poppies that bloom in the spring.” FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

BEANTOWN COVERAGE Interested in this year’s Boston Marathon? You should be. The men’s U.S. Olympic Marathon team (and our two cover models) will be part of the star-studded field that will race the storied course on April 15. Follow all the action at runners world.com/boston. We’ll live-blog the race there and on Twitter at @runnersworld. TWO OF A KIND Our interview with Kara Goucher and Shalane Flanagan tests the training partners to see how well they know each other. Watch it at runnersworld.com/twoofakind. FUEL SCHOOL IS IN SESSION Our newest column offers a crash course in nutrition from sports dietitian Pamela Nisevich Bede at runnersworld.com/fuel-school. ONLINE POLL How old were you when you first started running for exercise or sport?…

DEAR MILES, I was running on a track in the right direction on an inside lane. A guy was running on the inside lane in the “wrong” direction. He ran right at me, veering around me at the last minute. I refused to move because I thought this guy was being rude! Who was right and who was wrong? —AMY Z., Pittsburgh This reminds me of the time I was driving and saw a car coming right at me, going the wrong way. I refused to move because he was being rude and breaking the law! The resulting crash left us both in critical condition. Okay, just kidding. But you get my point: Being safe trumps being “right.” There are rules of etiquette on the track. But there will always…

Push 140 Pounds KRISTINE BIAGIOTTI, 46, of Mendon, Massachusetts, has run the Boston Marathon six times. But this year she’ll push her wheelchair-bound daughter, kayla, 18, the 26.2 miles to raise $26,000 for the Boston Children’s Hospital. —GAIL KISLEVITZ “As part of my training, I pushed 140 pounds of rocks.” Barefoot It to Beantown TYSON PARK, 71, found a way to keep busy after retiring as an attorney at age 68. He took up barefoot running in Malibu and has since run four marathons. He snagged his Boston spot with a 4:22 barefoot marathon.—G.K. “Barefooting helps muscles and joints become strong and makes you steadier on your feet.” Run Past Autism ALEX AND JAMIE SCHNEIDER are 22-year-old autistic twins who are unable to speak, but they can run. They qualified…

ALISHA WILLIAMS, 30, of Colorado Springs won the 2012 California International Marathon in 2:34:57. 1. Beat It “For windy spring track workouts, I do 600s or 1000s [1.5 or 2.5 laps] so that I’m able to run less than half the distance of the repeats against the wind.” 2. Work It “A foam roller won’t fit in my carry-on luggage, so when I travel, I pack tennis balls for massaging my leg muscles.” 3. Save It “I start each training period with two identical pairs of shoes. I use one for speedwork during the buildup. I save the second for my last prerace workout and the race so it has maximum cushioning.”…

TWO-GEAR CHANGE With two accelerations in each repeat, this workout helps extend your kick farther for long races. Run 3 to 4 x 2000 meters with 3:00 rest. Start each repeat at half-marathon pace or a little quicker; with 500 meters to go, accelerate to 5-K pace; with 200 meters to go, shift up to mile pace. SUPERFAST SPRINTS This session primes neuromuscular connections. Do 3 x 200 meters with 3:00 jogging rest: Accelerate to 90 percent effort over the first 100 meters and hold to the finish. Then run 3 x 60 meters all-out, followed by 2 x 100 meters all-out with 3:00 walking rest. Keep arms and face relaxed throughout. Hutchinson’s blog, Sweat Science, is at runnersworld.com. Follow him on Twitter at @sweatscience.…

GET THE RIGHT PAN A 14-inch, carbon-steel wok with a flat bottom is ideal, says Young (find at wokshop.com). With use, the wok develops a natural nonstick surface. A 12-inch stainless-steel skillet is a good alternative, but avoid cheaper nonstick pans—many are not suited for high-heat cooking. USE GOOD OIL Young recommends using peanut, canola, avocado, rice bran, or grapeseed oils, which can stand up to high-heat cooking. PREP FIRST Stir-frying is a speedy process, so have your ingredients ready to go. Slice meats and vegetables into bite-size uniform pieces. COOK IN ORDER Start by cooking meats, then dense vegetables (like carrots), followed by delicate vegetables, such as leafy greens. Sauces should go in last. KEEP IT LIGHT Too much food reduces the temperature of the wok and the ingredients,…

Hummingbird Muffins Hummingbird cake is a Southern classic made with pineapple, pecans, and frosting. Bullock-Prado reinvented the recipe to make these tasty muffins more healthy. FOR THE MUFFINS 1 cup turbinado or white sugar 1/3 cup honey 2 large eggs 1/4 cup canola oil 1/2 cup unsweetened applesauce 1/2 cup crushed, drained pineapple 1 cup very ripe banana (about 2 large), mashed with a fork 1 teaspoon vanilla 1 1/2 cups all-purpose flour 1 teaspoon salt 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 2 ounces vanilla whey protein powder 1/2 cup chopped pecans FOR THE CRUMBLE 1/2 cup steel-cut oats (not quick-cooking) 1/4 cup finely chopped pecans 1 tablespoon honey 1 tablespoon butter, melted 3 tablespoons brown sugar Pinch salt 1 tablespoon all-purpose flour CALORIES PER…

KINESIO TEX TAPING Traditional athletic tape restricts an entire joint, not just injured tissue. Therapists are trained to put this stretchy tape (below) in exact spots to support an injury while also allowing for joint movement to boost blood-flow, says Dean Pinciotti, P.T., director of the Sports Physical Therapy Institute in Princeton, New Jersey. INTRAMUSCULAR STIMULATION Poking injured tissue with a needle creates a “fight or flight” reaction, activating the body’s natural healing response and helping a contracted muscle relax, says Chan Gunn, M.D., of the Institute for the Study and Treatment of Pain in Vancouver. JOINT MOBILIZATION Improper biomechanics or overused joints can become tight, inflamed, and constricted. This hands-on practice involves therapists making small movements, usually applied in a rhythmic fashion, to joints to encourage full range of…

Hurts So Good BECAUSE HE WAS GOOD and because he’d run on the varsity team for the past three years, my son Casey began his final cross-country season with a good deal of that beautiful and awful word: promise. Wearing a target on his back as the team’s returning MVP, he trained harder than ever over the summer. The first race of the season took place on a sunny, cool afternoon. I stood at the halfway point with high hopes for what he might do, then watched him approach, trailing opponents he had easily beaten in the past, his face distorted into that tortured grimace, unique to runners. Something was wrong. He was in pain. Rather than cheer or scream at him like I might have when I was newer…

PHOTOGRAPHS BY GRANT CORNETT What’s your number?” Twenty years ago, a bus rumbled down Commonwealth Avenue toward Copley Square. I was sitting next to a tall woman with long, curly blond hair, peering over her shoulder out the window on this prerace course tour of the historic, hilly, and intimidating Boston Marathon. We had been exchanging the usual running pleasantries about where we were from, the marathons we’d run, and the fact that we’d both be tackling Heartbreak Hill for the first time, when she asked her question. What’s my number? What did she mean? “Your bib number.” My bib number! This would be my fifth marathon, and I’d never taken notice of my bib number before. Why? “They seed you based on your qualifying time.” Oh. What was hers?…

Gauging your runs helps you focus on your training as a whole rather than focusing on individual runs—especially ones that didn’t go so well. If you assess each workout and assign it a score, you’ll be able to scan your log and see mostly good days. “It disempowers the value of one workout—one poor run doesn’t negate a week of great training,” says Stan Beecham, Ph.D., the sports psychologist for professional running teams McMillanElite and Zap Fitness. Beecham recommends a win/loss scoring method: If you hit your goal, it’s a win; if you fall short or do more than prescribed, it’s usually a loss. However, if you back off pace or run fewer miles for a good reason—you’re recovering from the flu; you’re on the verge of injury—the run can…

Just getting off the couch? Before you start running, get in the habit of regular exercise with walking. This should be a brisk walk, “not a race walk, but not a window-shopping walk either,” says Steven N. Blair, P.E.D., F.A.C.S.M., professor of exercise science and epidemiology and biostatistics at the Arnold School of Public Health, University of South Carolina. You can substitute time on a stationary bike or an elliptical trainer, but walking is an excellent foundation for running. “The best exercise is the one you will do consistently,” says Blair.…

GET CHECKED If you’re over 40, have a BMI of 35 or higher, or have a family history of heart disease or other health problems, talk to your doctor before you start a regular exercise program. GET GOOD GEAR Resist the lure of old sneakers from the back of your closet—even for walking. Worn-out or ill-fitting shoes are one of the most common causes of injury. Go to a specialty running shop, where an expert can make sure you get a pair that offers the fit and support you need. “There’s no magical shoe that makes running easier, but a bad shoe will ruin your running,” says Bruce Wilk, a Miami-based physical therapist, coach, and owner of The Runner’s High. So don’t shop by price, fashion appeal, or bold promises.…

Length of Plan 7 Weeks First Workout 25 minutes with run/walk ratio of 3 minutes running and 2 minutes walking (about 1.8 miles) Goal Workout Run 3.1 miles (the distance of a 5-K) without taking walk breaks Are You Ready? To begin this Stage 3 plan, you should have spent at least six weeks doing some running and walking for a cumulative total of at least 150 minutes per week (roughly 30 minutes, five days per week), and running for at least twice the amount of time that you spend walking. The sample week below is for the first week; to buy the full seven-week plan, go to runnersworld.com/thestartingline. Room to Maneuver There is flexibility within this plan: If it’s too easy for you, you can skip ahead to the…

THE EXCUSE Working out hurts! BEAT IT Tuning out can help you get through tough first workouts, says Christy Greenleaf, an associate professor of kinesiology at the University of Wisconsin-Milwaukee. Recruit a friend; watch a sitcom while you’re on the treadmill; listen to tunes. “Focus on something other than just how your body feels,” she says. THE EXCUSE Everyone will laugh! BEAT IT Everyone feels self-conscious at first. “We get so caught up in the anxiety and fear of being negatively evaluated by others,” says Greenleaf. “But the reality is that people are way more concerned about themselves.” Go to the gym or a track with a like-minded friend. THE EXCUSE No time! BEAT IT Find the time of day when running is non-negotiable, says coach and exercise physiologist Susan…

Haven’t run track since high school? Don’t be daunted. Tracks are ideal for fast footwork; they’re flat, traffic-free, and measured. • Standard tracks are 400 meters long. • 400 meters is about one quarter of a mile; four laps around the track equals a mile. • Many schools open tracks to the public. • No access to a track? You can do speedwork on a treadmill or any flat road. • A “repeat” refers to the bout of fast running. So in 4 x 100 @ 10-K pace, the “repeat” is the 100-meter segment run at a 10-K pace.…

BOSTON’S RUN TO REMEMBER May 26 Boston This half-marathon, held to celebrate the lives of Massachusetts law enforcement officials killed in the line of duty, passes Boston landmarks like Faneuil Hall, Boston Common, the State House, and Charlestown. bostonsruntoremember.org ARLINGTON POLICE, FIRE, & SHERIFF 9/11 MEMORIAL 5-K September 7 Arlington, Virginia More than 4,000 people run this race (right), which raises money for different 9/11-related charities each year. Entrants race on the Pentagon, and the postrace party has bagpipers. arlington911race.com PREFONTAINE MEMORIAL RUN September 21 Coos Bay, Oregon The hometown of legendary runner Steve Prefontaine holds this 10-K on one of his old training routes. It finishes on his high school track, allowing entrants to run where Pre ran. prefontainerun.com —HANNAH MCGOLDRICK…

MAY 4 New River Marathon, Half-Marathon, 5-K Todd, North Carolina 1,000 RUNNERS WHY RUN IT? For the Southern charm Enjoy rural views (above) of horse pastures, Christmas tree farms, and the Blue Ridge Mountains. Then celebrate postrace with bluegrass bands, grits, and biscuits and gravy. newrivermarathon.com 18 Movie Madness Half-Marathon and 5-K Glenville, Pennsylvania 450 RUNNERS WHY RUN IT? To win an Oscar Runners dress as their favorite film characters and finish on a red carpet. Age-group winners get Oscar-shaped trophies, and aid stations are movie-themed. USRoadRunning.com 18 El Chupacabra de Houston 10-K Night Trail Run Houston 700 RUNNERS WHY RUN IT? For the thriving nightlife Who needs human spectators? Owls, deer, and raccoons quietly encourage runners through this entirely wooded night race (at right) that begins at 8:30 p.m.…

A Sheehan Revival ONE OF THE FIRST THINGS I did when I started this job in 2003 was put a framed photo of Dr. George Sheehan on the wall of my office. George, a cardiologist who wrote a column for Runner’s World for 25 years starting in 1970, was the magazine’s most popular and beloved writer before his death from prostate cancer in 1993. He wrote about running not only as a sport but as a method for living a fuller life. He helped launch the first running boom, and one of his eight books, Running & Being, spent months on The New York Times Best Sellers list in 1978. Many of you may still consider him your favorite writer, although that word doesn’t fully capture what he was. I…

THOUSANDS of marathoners devote their running lives to qualifying for what’s often called the most prestigious road race on Earth: the Boston Marathon. It’s up to race staffers and volunteers to make the race live up to participants’ very high expectations. While race director Dave McGillivray and his team shoulder most of that responsibility, there is a supporting cast of characters who also work behind the scenes to make the marathon the special event that it is. 1. THE ARTIST Jack LeDuc grew up in Hopkinton in the 1950s, just a stone’s throw from the marathon’s starting line—then just a simple white strip of paint. In 1982, LeDuc got race organizers’ permission to “gussy it up.” Each year since then, he’s painted the starting point with the race’s logo and…

Stephanie Rothstein Bruce, 29, Flagstaff, Arizona 1] His and Hers “My husband [Ben Bruce] and I both won the Big Sur Half-Marathon.” 2] Wedding Décor “We hung our Adidas shoes along the aisle.” 3] Hoarders in Love “We have over 100 pairs of running shoes. They’re in our bedroom, garage, and guest bedroom.” 4] Prerace Essential “Starbucks dark roast with no cream or sugar—I can’t eat dairy. I sometimes travel with my grinder.” 5] Security Alert “I once had to demo a foam roller at the airport to show it wasn’t a weapon.” 6] Biz Partners “Lauren Fleshman and I are two of the founders of Picky Bars. We’re BFFs but can also step back and make decisions.” 7] Guilty Pleasure “Movie theater popcorn. I’ve skipped the movie and just…

3 WAYS TO DIVIDE AND CONQUER 1. Think short-term Resolving to race a new distance or nab a PR can be equally inspiring and intimidating. To avoid psyching yourself out, zero in on easily digestible daily, weekly, or monthly targets (see page 34 for ideas) that will keep you on track toward the ultimate goal. 2. Speed sessions Rather than doing all of your runs as steady-state workouts, mix in intervals—several fast-paced segments separated by recovery periods—to boost your speed and overall fitness. 3. Split it up Conquer a daunting distance by dividing it into smaller, more manageable pieces—even if it’s just focusing on running to the next tree. FOOD FOR THOUGHT When you’re training, it’s common to feel constantly ravenous (some runners call the feeling “rungry”). The good news?…

PLENTY OF RUNNERS lock into a running routine and rarely change it. And that’s fine; just getting out the door can bestow a sense of accomplishment and boost your mood. But deviating from your standard practice can make you faster and stronger, and stoke your motivation. When you start changing things up, it’s best to try one tweak at a time so you can see what works and what doesn’t before moving on. WHEN YOU RUN EASY… Do four to eight 30-second cadence drills over the course of your run. Count the number of times your right foot hits the ground; aim to increase that number. Take low, quick steps. These drills will increase your turnover, so you run more efficiently. WHEN YOU RUN HILLS… Try to sing a song…

Q Why do some runs feel so much harder than others? A First of all, it’s perfectly normal to have bad running days. It’s likely your next run will feel great (or at least better). That said, it’s wise to keep a journal and track the days you feel like a slug and consider the factors that might be the culprit: Are you still recovering from a challenging workout or race? Did you eat or drink too much either prior to the run or the night before? Did you sleep poorly? Are you stressed out by work or personal problems? Knowing the variables that can cause a dud run can help you better plan future workouts. —MAT GEROWITZ is a New York City–based private and online coach (everypace.com). Q Which is…

Fast Snacks Why snack? Research shows eating before a run may help boost speed and endurance at the end of your workout. And when a full postrun meal isn’t possible, a mini-meal that supplies protein, carbs, and antioxidants can help repair muscles and ease inflammation. Snacking is smart other times, too—eating a small portion of something that contains protein a few hours before your main meal can help curb your appetite, prevent overeating, and lower your overall calorie intake for the day. Plus, people who snack regularly have better vitamin and mineral intake compared with people who don’t. Feeling hungry yet? Try one of these smart, healthy choices for all snackworthy scenarios. PRERUN SNACKS Your muscles and brain need carbohydrates to fuel the distance. Avoid too much fat and protein,…

Goat Cheese In Season: Spring Good for You Fresh goat cheese is lower in fat than some cow’s milk cheeses due to its high moisture content. An ounce of goat cheese has 75 calories and six grams of fat, while cheddar has 113 calories and nine grams of fat. The smaller molecules of fat in goat cheese make it easier for some to digest, says Hilary Schwoegler of Vermont Butter & Cheese Creamery. Get the Best Goats’ natural birth cycle is in the spring, so their milk is more plentiful (and higher in protein) compared with winter goat cheese. Cheeses made from spring milk carry notes of fresh grass, clover, and wildflowers, and have a light, delicate texture, Schwoegler says. Find freshly made goat cheese at farmers’ markets or specialty…

YOU TRY TO DO ALL THE RIGHT THINGS to get the most out of your running—abide by your training plan, ice your sore spots, skip the drive-through. But even if you think you have a perfect record, there are some simple mistakes you could be making that can sabotage your best efforts. Here’s how to sidestep them to stay on the right track. Oops! SLIPPING OFF STILL-TIED RUNNING SHOES Do it day after day, week after week, month after month, and all that ankle twisting can damage ankle ligaments and tendons and set you up for injury, says Jeffrey A. Ross, D.P.M., M.D., podiatrist and associate clinical professor at Baylor college of medicine. FIX • Untie your shoes already! or switch to toggle or stretch laces, which allow for easy…

PHOTOGRAPHS BY Guido Vitti What Shalane Flanagan said to Kara Goucher on the starting line of the Olympic Marathon in London last August cannot be repeated here. Not at the top of a story in a (mostly) family friendly national magazine. If you look at a photo of Flanagan, with her blond hair, high forehead, brown eyes, and luminous skin of the well-exercised northern European, you might make the mistake of assuming a certain delicacy. If you met her in person—her size small Nike jacket threatening to swallow her clavicle—you’d be forgiven for not expecting trash talk. But on the biggest stage the former rivals would share as relatively recent teammates, these were a warrior’s fighting words, a growl before a battle against one of the most formidably accomplished women’s…

Brain Training Special PHOTOGRAPHS BY Dan Saelinger —John Milton, Paradise Lost As I approached mile 19 of the Run for the Red Pocono Marathon feeling exhausted, a voice whispered that this race was not meant to be. I was pushing for a 3:30, a time I’d been chasing for five years. The temperature was cool. The Pennsylvania course barreled downhill. Prime personal-best conditions—save for the words in my head. You’ve done your best, the voice said in a calm, caring tone. I inhaled, pretending, as I had many times before, that I wouldn’t listen. But when it said—It’s okay to slow down—I conceded, dropping to a shuffle, finishing the race far off my goal time. For years, I’d clung to the idea that better physical training would propel me through…

Photographs by Sian Kennedy IT’S STILL DARK when we pull into the Ala Moana State Recreation Area parking lot west of Waikiki Beach—6:29 a.m., Wednesday morning. Honolulu sleeps. In the car we’re a bundle of nerves, Tom and Chuck and Carrol and me. Tom’s upset because Al was a no-show at the pickup spot. “God bless it! What happened to the guy?” Chuck’s not sure if he can run today. He’s struggled with his stamina since having an ablation to correct an irregular heartbeat. Carrol, Chuck’s wife, fears he might keel over dead at mile two. I’m in my mid-40s. The guys in the group are, on average, 85 years old. “Actually, 85.2,” says Tom. That makes them, as best I can tell, the oldest running group in America. At…

“Once exercise becomes a habit, it just feels easier,” says Charles Duhigg, author of The Power of Habit, who trained for the 2012 New York City Marathon. “So when you don’t feel like doing it, it doesn’t take as much willpower.” Make a plan According to Duhigg, every habit is made up of a group of cues (e.g., time, place, mood, music, certain other people), a reward (chocolate, massage, hot shower, smoothie), and a routine (the workout). So pick some cues (e.g., the most convenient time to exercise; the best route to take) and rewards that will incentivize you to get out there. Then write out a plan with the cues and rewards, and post it where you can see it. Keep it regular Create a pre-exercise routine to cue…

Length of Plan 7 Weeks First Workout 20 minutes with run/walk ratio of 1:4 Goal Workout One hour with run/walk ratio of 2:1 Are You Ready? This Stage 2 plan is for those who are already active, including walkers who have finished Stage 1. In the first two weeks of this plan, you will walk or do some other form of exercise (bike, elliptical trainer) for at least 150 minutes per week (roughly 30 minutes, five days per week). You start running (a little) in week 3, shown below. Purchase the complete seven-week plan at runnersworld.com/thestartingline. Room to Maneuver Want more of a challenge? On any given day, you can work out for the same amount of time, but gradually build to a run/walk ratio of 4 minutes running with…

So you’re able to run two to three miles without walk breaks or finish a 5-K (3.1 miles), and now you think you might want to run longer without stopping? This plan will help you develop the endurance to run six miles without walking, and build the strength to race a 5-K or finish a 10-K (6.2 miles). The plan includes some hills and loosely structured speedwork (fartleks) to help build your strength. KEN THOMAS 58, Retired senior facilities manager at Georgia Institute of Technology Mableton, Georgia Running Since December 2007 Secret of My Success I decided that every time I wanted a cigarette, I’d try to run to the mailbox—about 25 yards away. The first time, by the time I got there I was huffing and puffing and wanted…

This eight-week plan is for those who can complete up to five or six miles and now want to boost their speed and fitness. It will help you develop endurance and introduce you to track workouts to boost your leg and lung power. You’ll also develop a sense of “pace awareness”—that is, how your legs and lungs feel when you’re pushing the pace, which will help you avoid the most common mistake of going out too fast. Start and finish each run with three to five minutes of walking to warm up and cool down.…

Roll Models HAVING KIDS MEANS less free time for activities like running, right? Well, not necessarily. Today’s lightweight and easy-to-steer jogging strollers make it a breeze to take your child with you on a run. But not all strollers are created equal. To find out which models best suit your needs, we had six parents (and seven kids) test the latest models. These six standouts will help you get in your miles—even when a babysitter isn’t available. PHOTOGRAPHS BY THOMAS MACDONALD BUDGET FRIENDLY A solid jogging stroller doesn’t have to break the bank. Case in point: the Joovy Zoom 360 ($269), which costs a fraction of what other models sell for, yet doesn’t compromise on quality or design. But wait—there’s more! A handlebar console and all-weather shield, items typically sold…

Three months after a disappointing 32nd-place finish at last year’s U.S. Olympic Marathon Trials, JASON HARTMANN, 32, took fourth at the sweltering Boston Marathon in 2:14:31—two minutes faster than his Trials time. He’ll return to Boston April 15 and compete against the men who did make the Olympic team. Q What are your hopes for Boston this year? A I’d like to try to beat some of the guys who represented us in the Olympics, just like they’ll want to beat me. As always, I want to compete to the best of my ability—I could run better than I did last year and not place as high. Q How is training for Boston different than training for other marathons? A I try to train for the course. For Boston, you…

Gene Baur Photograph by MARK MAHANEY I USED TO BE a very unstructured runner. But when I signed up for the Rock ’n’ Roll U.S.A. Marathon in Washington, D.C. [in March 2012], I thought, Well, a marathon. That’s serious business. You gotta get a program. I FOLLOWED a program for first-timers. I ran 3:28:03 and qualified for Boston. MY FIRST MILE was 8:30, and my last mile was 7:30. At mile 20, my body hurt. Someone handed me an orange, and it was like a shot in the arm. I’M SKIPPING BOSTON this year because I’m running with Team Farm Sanctuary in the L.A. Marathon in March. I qualified for 2014 at the Richmond Marathon [in 3:25:35], so I’ll go next year. FARM SANCTUARY promotes vegan living, and we’re opposed…

DANGER QUEST Christopher Solomon’s account of Michael LeMaitre’s disappearance on Mount Marathon (“The Last Man Up,” March) elevated your magazine to another level. I’ve embraced both the beauty and brutality of Seward, Alaska, so I found myself nodding along to Solomon’s dead-on descriptions. I recalled a photo taken during my own scramble up Mount Marathon in 2006. Eerily, the photo shows me in nearly the same location and with the same part-exhausted, part-exultant smile as LeMaitre in that fateful final photo. My heart goes out to his family. I hope that they find the closure they need to be able to move forward in their lives. —Mike SohaSkey, Berkeley, California This article was a gripping, stimulating read. But what bothered me was the biased theme that pushing yourself to the…

RUNNING DOES A BODY GOOD Sports Illustrated’s swimsuit edition cover Kate Upton (left and center) runs sprints to prep for the shoot. Hurdler Michelle Jenneke (right), whose bouncy warmup made her a YouTube sensation, makes it into the issue. RACE WINNER Wesley Korir, the 2012 Boston Marathon champ, is elected to Kenya’s Parliament. Korir, who plans to defend his title at the 2013 marathon, ran as an independent. POSTER BOY Track star Nick Symmonds appears in a NOH8 ad: “To deny someone the rights afforded to others based on gender or sexual orientation defies logic,” he says. SIZEABLE DONATION National Geographic Kids gathers 16,407 running shoes for recycling, setting a new Guinness World Record. Taylor Swift, Danica Patrick, and Eli Manning donate their own pairs.…

ORGANIZERS OF California’s Big Sur International Marathon had a problem. Their event was too close (less than two weeks) and too far (opposite coast) from the Boston Marathon. “We got tired of people saying that they’d love to do our race but were doing Boston instead,” says Big Sur registrar Sally Smith. Their response: “Get tough. Do both.” For the past three years, Big Sur organizers have encouraged Boston qualifiers to take on both races and compete for prizes in the Boston 2 Big Sur Challenge. Here’s what’s ahead for B2Bers. —JENNIFER VAN ALLEN Event Records BOSTON MARATHON 2:03:02 (men), 2:20:43 (women) BIG SUR MARATHON 2:16:39 (men), 2:41:34 (women) BOSTON 2 BIG SUR CHALLENGE 4:53:24 (Michael Wardian, 2010) 6:01:12 (Beth Woodward, 2011)…

SEASONED RUNNERS KNOW that long runs, tempo runs, and speedwork are all critical to improving performance. What’s more challenging, perhaps, is scheduling these sessions so you get the most out of each effort. “It’s important to time your workouts correctly, and a lot of runners do it wrong,” says Jason Fitzgerald, a Washington, D.C.–based coach, 2:39 marathoner, and founder of StrengthRunning.com. Getting the right amount of rest between quality workouts and before races helps the body recover and adapt, while knowing the best time of day to do certain runs can yield a more productive session. Clearly, whenever you can get out and run is when you should run—but if you’ve got options, here’s how to time everything just right. GO LONG IN THE A.M. “One of the primary reasons…

THE MOST SHOCKING THING about Galen Rupp’s silver medal in the Olympic 10,000 meters last summer was how he won it. Rupp had a reputation for not finishing strong, but in London, his ferocious speed in the final lap carried him past all but one of the world’s top distance runners (his training partner, Mo Farah). Conventional wisdom says that fast finishers are born, not made—but Rupp and his coach, Alberto Salazar, proved otherwise. Here’s how you, too, can sharpen your kick. TRAIN YOUR MIND Since 1921, nearly every male who set a 5000-and 10,000-meter world record accelerated in the last kilometer. The pattern is evidence that the brain withholds some energy during a race, releasing it when you’re about to stop. To develop a stronger finish, you need to…

Stir-Fry Crazy WHEN YOU’RE TIRED AND HUNGRY, the quickest way to a perfect recovery meal may be in a single pan: a wok. “Stir-frying is the easiest way to make a fast and nutritious meal,” says Grace Young, author of the award-winning cookbook Stir-Frying to the Sky’s Edge. “The quick, high-heat cooking preserves the flavor, texture, and nutrients of the ingredients.” Choose the right complex carbohydrates and proteins and a stir-fried meal supplies everything runners need for recovery. And your options aren’t limited to Asian cuisine. You can use the technique to incorporate flavors from around the globe. These simple, healthy, and tasty recipes take less than 40 minutes to make. JERK SHRIMP STIR-FRY With only 90 calories in a three-ounce serving, shrimp is an ideal protein for runners watching…

Bear Naked Peak Protein Granola This granola with cranberries has six grams of protein per ¼ cup and 140 calories. Edy’s/Dreyer’s outshine Fruit Bars These antioxidant-rich frozen treats have only 70 calories. Food Should Taste Good Sweet Potato Chips One serving has 20 percent of your daily vitamin A needs. Lifeway Black Cherry BioKefir This probiotic 3.5-ounce “shot” is loaded with good-for-you bacteria. Annie Chun’s Grab’n Go Sesame Seaweed Snack Savory seaweed offers trace minerals at only 25 calories.…

SPORTS MASSAGE has long been the go-to therapy for runners seeking relief from aches and pains. And for good reason: A rubdown can improve flexibility, boost bloodflow, and release tension, helping runners recover from or sidestep injury. But because some chronically tight or stubbornly sore spots don’t respond quickly enough to basic massage, many therapists have turned to new bodywork tools and techniques to help their injured clients. While alternative rehab methods, such as Active Release Techniques (ART) and Graston Technique, have been around for years, they are becoming increasingly available to everyday athletes. Like massage, they are forms of soft-tissue mobilization, a therapy that breaks up scar tissue and adhesions between connective tissue. When you sustain an injury or experience repetitive stress, the body lays down scar tissue in…

MY DAUGHTERS—who are 15, 12, and 9 years old—absolutely refuse to run with me, finding my obsession to be both time-consuming and pointless. So when Victoria Jackson, a former elite collegiate runner, invited me to go on a run with her while I was visiting Phoenix last year, I leapt at the opportunity. The mysteries of female runners would at last be revealed—for one thing, do they smell as bad afterward as we men do? I met Vic and her friend Andrea Parker out at Reach 11 Trail, a strip of desert wash between two roads. Andrea was 29, Vic was 30, and both were compact, with the geometric physiques and the casually predatory demeanor of runners who actually expect to win. Vic in particular is short and whippet-thin; she…

MATCH YOUR SPEED Kara Goucher’s and Shalane Flanagan’s 10-K, half-marathon, and marathon bests are all within a minute or so of each other, which translates to similar training paces for everything from long runs to speedwork. If your pace diverges widely from your partner’s, you won’t work together well. COMPLEMENT YOUR STYLES Embrace your different methods. “I have a tendency to hammer, hammer, hammer,” says Flanagan. “Kara is good about reining in our pace on recovery days, which is super important. It’s a good complement.” SYNC YOUR PLANNERS As pro athletes training for the same event, Goucher and Flanagan have schedules that line up both in the day-to-day—which workout they’re doing when—and the big picture of how many weeks they have to train for their goal race. For mortals, logistics…

Mental toughness requires practice and consistency. Pair these tips from coach Dean Hebert with any training plan to get your mind and body in top racing shape. → Select a performance goal. Decide what you want to achieve by the end of your training: a particular finish time, completing your first race, not walking midrace. → ID your weaknesses. Are you negative (you doubt your abilities and low-ball your goals)? Do you make mistakes you want to correct (going out too fast, losing focus)? → Set process goals. These are the specific, measurable actions you do every week to help you reach your performance goal. Examples: Do one speed session per week. Run a minimum of four days a week. Finish long runs (no shaving off miles). → Develop focus…

ILLUSTRATIONS BY MARK MATCHO Four years ago, an overweight Jeremy Oliver desperately wanted to start exercising and drop excess pounds. Running seemed like the simplest way to start, so he bought shoes “that looked cool,” put on a sweatshirt, and hit the track. He made it 200 meters. “I thought my legs would explode,” says Oliver, 31, a banker from Columbia, Mississippi. “I figured I had no business running.” Simple as running may be, as Oliver discovered, it certainly isn’t easy. “You definitely have to start where you are, not with where you think you should be,” says running coach Janet Hamilton, M.A., C.S.C.S., an exercise physiologist at Running Strong in Atlanta. “If you go farther or faster than you’re ready to go, your body can’t adapt quickly enough and…

Length of Plan 7 Weeks* First Workout 15 minutes Goal Workout 60 minutes Are You Ready? This plan is for anyone who has yet to exercise at all. It involves only walking, to help you develop the fitness you need to start running without injury—and give your bones, muscles, and tendons the base they need. Below is the first week of the plan; the full seven-week version is free at runnersworld.com/thestartingline. Room to Maneuver No time for a longer session? Split the longest workout of the week in half and do part in the morning, part in the afternoon. * If you have a BMI of 35 or higher, are 60 years or older, or if you’d like to take a more gradual approach, you can keep using this plan…

ANDREA BALL 31, Nurse Elkridge, Maryland Running Since August 2011 Secret of My Success What really helped keep me on track was making my goals very public. It is a giant boost to have people “like” your status when you’ve completed a new distance or a tough workout I Wish I’d Known To go slow. I was initially frustrated because I would get tired and become short of breath so quickly. Once I slowed the pace, I could run farther, longer and was much more satisfied with how much I was accomplishing.…

Length of Plan 7 Weeks First Workout 1-mile run Goal Workout Run 6 to 7 miles continuously so you can either race a 5-K or finish a 10-K Are You Ready? To begin this Stage 4 plan to build endurance so that you can go longer distances, you should have spent at least six weeks running for at least 150 minutes per week (30 minutes, five days per week). You should be able to complete a three-mile run without walking. To buy the full seven-week plan, go to runnersworld.com/thestartingline. Room to Maneuver If you feel ready for a greater challenge, skip ahead a week. But don’t rush it. It’s better to build gradually so your body gets used to the extra load. On the other hand, if you feel the…

Length of Plan 8 weeks First Workout 2 miles easy Goal Workouts 8-mile long run; 4 x 800 @ 5-K pace Are You Ready? This plan is for the “advanced beginner.” You should be able to run 18 miles per week and should be able to complete a long run of five to six miles before you start this plan. The first two weeks are sampled below. To buy the complete eight-week plan, go to runners world.com/thestartingline. Room to Maneuver Only have four days per week to run? That’s okay. Just skip the shortest easy run of the week. Most runners do long runs on the weekends, but you can move it to a different day if your schedule permits.…

Memorial Miles WE STOOD IN SILENCE, watching the balloons float into the sky—161 of them. A single disappearing dot of color for each person who had died. It was a soupy May morning. Already, the sun had washed the sky’s deep indigo to pale blue. The day would be scorching, hardly ideal to run 13.1 miles. But this race wasn’t about PRs; it was about something larger. Almost a year to the day earlier, a tornado graded EF5, the highest possible wind-speed reading, tore a gash nearly a mile wide through this city, Joplin, Missouri. The gales reduced thousands of buildings to rubble and killed 161 people. In the wake of the tornado, organizers of the Boomtown Days Half-Marathon, a race born in 2009 but canceled in 2011 by the…

Half-Marathon, 10-K, 5-K May 11 Electric City, Washington THIS RACE STARTS on the one-mile-long Grand Coulee Dam, a structure made from enough concrete to build a four-lane highway from Los Angeles to New York City. This is the only time of year the dam is open for pedestrian crossings, so runners alone get to enjoy views of the Columbia River from 550 feet above it. The half-marathon is an out-and-back that starts at the top of the dam, then curves along the bank of the river. The course is hilly, especially as it climbs from the base of the river to the top of the dam. Crowd support is sparse on the course but builds as runners enter the Colorama Festival, a four-day western celebration with a rodeo, parade, carnival…