Innehållsförteckning för July 2015 från Runner's World

• WE’RE LIVE! Got questions on training, nutrition, race prep, or injury prevention? Curious about RW ’s HQ? Follow @runnersworld on Periscope to get answers to all things running from our editors and staff. • TRAINING VIDEO Fortify your form for running strong on both inclines and declines with the workout on page 56. Follow each move at runnersworld.com/hillprep. • I’M A RUNNER Step into the ring with boxer Marlen Esparza for a behind-the-scenes look at her photo shoot at runnersworld.com/imarunner.…

TRUE TO FORM Even though I’ve been a runner for more than 50 years, the form tips in “Run Like Meb” (May) have rekindled my enthusiasm for the sport, proving that an old dog can learn new tricks. EVAN BLACK, VIA EMAIL THROWBACK THREADS While all of the iconic racing uniforms (“Flash from the Past,” May) were great, maybe the best was left out. It’s not the most artistic, but Bill Rodgers created a memorable T-shirt for his first Boston win in 1975. (I wonder if he still has it?) KEN DICKENS, VIA EMAIL MERCI BEAUCOUP! I loved “Running the World: Paris” in the May issue. I found it especially helpful because I will be living on the Left Bank this summer as I train for my first half marathon.…

“Spectators smoking.” —Megan Floyd-DuBose “The opening scene from Little House on the Prairie, when Half Pint runs through the prairie. Her form is wrong.” —Robert Nourse “Not being able to poop before I run.” —Alisha D. Marshall “That the finish line is always so darn far away from the starting line. whose bright idea was that?” —Heather Shoemaker “Running by restaurants that emit the smell of a deep fryer.” —Julie Meyer “People who call all races ‘marathons.’ ” —Christina McDowell Parks THE COVER Cover model Edi Verdugo, 31, grew up on a heaping diet of homemade Mexican food. to get healthy, he picked up running in high school. “It created a snowball effect and led to a love affair with fitness,” the los angeles native says. Cover photo by Peter…

After Russell finished 27th in the 2008 Olympic Marathon, it seemed like she might never fulfill her promising potential. She dropped out of her next three 26.2-mile attempts (in 2011, 2012, and 2014). But in March the mother of two found happy redemption in Los Angeles, where she placed third and finished as the top American woman in 2:34:57. WHAT A RELIEF In L.A., part of me wishes I’d charged for second, but I am elated and thankful. Just finishing was huge. CELEBRITY TOAST A high school friend is now a writer on the TV show Bones [Michael Peterson]. He came to my sister’s house in L.A. after the race, and our families celebrated with wine and good food. FIXER-UPPER I have a hard time relaxing, so tapering drives me…

Frisby spent the last 12 and a half years attempting to qualify for the Boston Marathon in all 50 states plus the District of Columbia. He accomplished the feat with a 3:40 at the 2014 Twin Cities Marathon in Minnesota, his last state. Frisby joins a cadre of about 10 runners who have BQ’ed in every state. “I’m competitive; that alone could have taken me through it,” says the estate planner. “But in reality, my desire to make my wife and four daughters proud propelled me.” 1,676.8 MILEAGE ACCUMULATED IN MARATHONS DURING HIS QUEST 3 Number of times it took him to qualify in Kansas. In six other states he needed two attempts (CO, GA, HI, ID, MT, NM). The rest he nailed on the first try. 2016 Year he…

The scene stopped me in my tracks. Literally. ¶ Up until that point, my run had been good but not great—the sky was clear, the trail was quiet, it was warm enough for short sleeves. Then I rounded a corner, moving at a pretty good clip, and boom. The sun was hitting this certain tree at just the right angle, making the leaves glow. Seriously. They radiated life. I may have actually said—out loud, to myself—“Wow.” I put my run on hold, standing there awhile just to absorb. ¶ Once I’d had my fill of splendor, I resumed my run. As I did, I looked down at my GPS watch to see how much this diversion had cost me, in terms of pace. Which stopped me in my tracks again.…

HEATHER KAMPF, 28, of Minneapolis, won four major road miles in 2014—and the Bermuda Invitational Mile, 10K, and Half Marathon on successive days in January. LONG AND HARD “Even while training for the mile, I do weekly long runs of 12 to 15 miles. At least two-thirds of the distance I’m on an up-tempo pace, making me more aerobically efficient.” UP AND DOWN “I do lots of plyometric drills like jumps and bounding. Besides giving me a stronger, more powerful stride, they reinforce good running form and add quickness by minimizing the time my feet are in contact with the ground.” THE WORKOUT “I do 16 to 24 x 200 meters at one-mile pace with 45-second recovery jogs. This workout grinds on you like a race; you have to focus…

TRAINING ADVICE FOR PEAK PERFORMANCE Percy Cerutty, coach of Australia’s 1960 Olympic 1500-meter winner Herb Elliott, favored sand-dune workouts for their ability to build speed, strength, and endurance. At Cerutty’s seaside base, Elliott would sprint up a dune as many as 50 times in a row. The result: He retired never having lost a mile or 1500-meter race. Dune training has become a rite of passage, from the coast of Wales (where Steve Ovett, the record-setting British miler, trained) to the shores of Lake Michigan (where American 5K record holder Molly Huddle tested herself as a college student). Here’s what you need to know to try it. THE BENEFITS Running on loose, dry sand takes 20 to 60 percent more energy than running on grass. Plus, soft sand absorbs some…

SWEET AND JUICY, peaches are ideal after a hot run. Not only are they water-rich, which will help you rehydrate, but they’re also high in carbs, potassium (a key electrolyte), and vitamin C, which helps maintain healthy cartilage. Here, Runner’s World contributor and runner Mark Bittman, author of How to Cook Everything Fast, shares both savory and sweet ways to use the fruit. GRILLED PEACHES Grill halved peaches until browned. Top with brown sugar, cinnamon, and mascarpone. BREAKFAST BRUSCHETTA Drizzle honey on toast. Top with peaches, strawberries, and mint. GRIDDLED TOAST Make French toast, then sauté peaches in the skillet with honey until soft and browned. Serve on the toast. SWEET AND SAVORY SALAD Combine mixed greens, peaches, watermelon, tomato, avocado, feta, and chopped bacon. Drizzle with lemon dressing. SPICY…

EVER EXPERIENCE thigh rubbing so painful your legs felt like they’d brushed against a cheese grater? Or cross a finish line, realizing that the spectacle of your blood-streaked shirt is eliciting horror from spectators? Chafing, a runner’s rite of passage, is the result of friction that occurs when skin rubs against itself or clothing. As anyone who has endured an excruciating postrun shower on freshly grazed skin knows, prevention is key. Here’s what works. PREVENT IT DITCH COTTON It absorbs sweat and stays wet. Wear synthetic, wicking fabrics. GO SEAMLESS, TAGLESS Seams and tags on a shirt or bra can cause irritation. GET A PROPER FIT A too-snug sports bra can dig in; the excess material of a baggy shirt can rub you raw. PROTECT YOUR LEGS Compression shorts can…

2015 MARATHON TRAINING I’M RUNNING THROUGH CORNING, NEW YORK’S HISTORIC DOWNTOWN ON A ROAD LINED WITH CUTE SHOPS AND YELLOW FOLIAGE, MY EYES LOCKED ON THE FINISH LINE OF THE 2014 WI NEGLASS MARATHON. The sun is shining but the air is cool—a perfect October day. I pass my mother and fiancé whooping and taking photos from the sidewalk. In my mom’s purse there’s a single-serving bottle of champagne from my swag bag that I’d asked her to bring for my postrace celebration. I’d dreamed of this moment for nearly a year, ever since I hired my coach, Alicia Shay of the Flagstaff, Arizona–based Run SMART Project. I had run 13 marathons, finishing many within a five-minute window. I had tried all kinds of plans but felt like I needed…

Coach Alicia Shay of the Run SMART Project designed this plan specifically for author Meghan Loftus—a 13-time marathoner who’d logged 30 to 40 miles per week consistently for the previous six months. If you hire a coach, you will get a plan tailored to your strengths, weaknesses, current running goals, and work and life schedules. Or try one of the 15 Runner’s World marathon training plans at runnersworld.com/trainingplans. KEY EASY A comfortable pace, which may vary from day to day. MP Marathon pace, used to experience race-pace conditions. TH Threshold pace (about half-marathon pace), which improves endurance. REP Repetition pace (similar to mile race pace), which improves speed and economy. A FEW FOOTNOTES ON MY TRAINING • I was on vacation this week. Instead of running fewer miles (as I would…

HE TRAVELED TO ENGLAND HUNGRY. A lean and ropy young man who stood 5'8" and weighed 112 pounds, Lon Myers was 23 years old that summer of 1881, and the pride of the Manhattan Athletic Club. He ran with his bony arms held low, his skull wrapped pirate-style in a bandanna, and he held national titles in the 100 and 220, and world records in the 440, 880, and 1,000 yards. He had no equal in the U.S. So in June, he sailed to England for that country’s amateur track championships. Modern athletics was born there in the 1850s when pubs built cinder tracks on their grounds, attracting drunken hordes bearing tankards of ale and smoking cigars as they wagered on gaunt harriers. By the time Myers boarded his ship,…

I’M GOING TO TELL you a story. It’s about the 2012 Olympic Trials, where I finished last. Less than 10 months earlier, I had emerged from the dark underground tunnels of the 2011 World Championships stadium to the blinding lights of a stadium filled with 66,000 spectators. My sweaty body shivered with the enormity of it. A Japanese athlete behind me cried from the stress as the women’s 5,000-meter field marched around the track to our starting line. I had my act together. Sure, it was scary, but I was going to fight for a medal I had no business winning, and I wasn’t afraid of failing. I came away with seventh that night, pumped. I had been brave, just not strong enough yet to crack the top three. Next…

NORTH ATLANTIC OCT 17-18 - Amerihealth NJ AC Marathon, Half Marathon,10K & 5K Atlantic City, NJ Contact: It’s Cooler at the Shore!, 501 N. Jerome Ave., Margate, NJ 08402. (609) 822-1167 acmarathon@jccatlantic.org www.acraceseries.com Fast, Flat Boston Qualifier. JUN 13, JUL 11, AUG 8 - Shoe House 5 Miler Series York, PA Contact: Toni Arbogast, 1405 Williams Road, York, PA 17402. (717) 266-2227 toni@usroadrunning.com www.usroadrunning.com AUG 8 - Clearfield YMCA Fair Fun 5K Run/Walk & 100M Dash Clearfield, PA Contact: Vanessa Snyder, 21 N. Second St., Clearfield, PA 16830. (814) 765-5521 vj182006@hotmail.com www.clearfieldymca.net SEP 6 - Mt. Nittany Marathon to benefit the Mount Nittany Conservancy State College, PA Contact: John Hook, P.O. Box 334, State College, PA 16804. (814) 404-5314 john@mtnittany.org www.mtnittany.org/marathon/ SEP 20 - Navy Air Force Half Marathon &…

Erik Valiente keeps his head up and camera ready when he takes to the streets of Los Angeles. Combining two of his passions— running and art—has earned him a digital and literal following. “I’ve always been a street art fan, so I’d post pictures on social media of art I’d see on my runs,” says the 26-year-old marketing manager and marathoner. “My friends were like, ‘Where are you finding these cool art pieces?’” Valiente invited them to join him on a visual foot tour of the city. His buddies were so impressed with the roving art show, they persuaded Valiente to make it a standing date. Word spread, and in the span of two years, Valiente’s group, now known as BlacklistLA, has grown to more than 300 members. The club…

My running partner and I track our runs online. When she posts her solo runs, her times are significantly faster than I know she is capable of running. She brags about it. Should I call her on it, or just let it slide? —Melissa R., Seattle, WA Melissa, this is what legal experts call a “victimless crime.” It’s also known, among runners, as “annoying.” So I understand the urge to call bull-hooey on your friend. I’d advise against it, though. While it may bring you a certain amount of satisfaction, at least initially, exposing this subterfuge will come at a cost—namely, hurt feelings and maybe even the loss of a running buddy. Poor trade-off, if you ask me. You know the truth. Your friend herself knows the truth. Let it…

Got lube? For many runners, it’s a don’t-leave-home-without-it necessity. Chafing is a common recreational hazard that occurs when skin rubs against skin or ill-fitting clothing and becomes raw and irritated. Sweaty summer runs, which leave coarse, rough granules of salt on your skin, make you even more susceptible to this painful condition. Smart runners (or maybe just those who’ve suffered the sting of a postrun shower) apply a protective barrier like BodyGlide (left) to any chafeprone areas to prevent friction. Indeed, according to a Runner’s World poll, 49 percent of runners always protect themselves prior to hard efforts like long runs and races. For more skin savers, see page 58.…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in reverse, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind—and your run—around. Here’s how to respond to common downers: “I CAN’T BELIEVE HOW MUCH LONGER I HAVE TO RUN.” Focus on only the next walk break or the next run segment, or on reaching the runner ahead of you, the next tree, or the next street sign. Think only…

WHILE RACING on vacation will help you burn off that poolside piña colada, atoning for your indulgences is not the only reason to register. You’ll also meet up with a new community of runners and explore your destination on foot. “People aren’t necessarily going to these races to PR,” says Chris Heuisler, the RunWestin Concierge. (See page 26 for Heuisler’s own running adventures.) “They’re going to see a place through a lens that only runners can see through. You become a whole new kind of tourist.” Whether you’re traveling specifically to participate in a race or you happened to find a race that takes place where you’re traveling, here’s how to make your destination event a good one to write home about. YOU’RE TRAVELING TO RACE HOW TO PREP Study…

NUTRITION ADVICE FOR HEALTH,HUNGRY RUNNERS COOL GREEN This nearly smooth salsa gets its color from tomatillos, avocado, and cilantro. Known for their papery husks, tomatillos are rich in vitamin C. Studies show that getting vitamin C from food (rather than supplements) is more effective at calming oxidative damage in muscle tissues. 1 pound tomatillos (8 to 10 fruits), paper skins removed 1 avocado ¾ cup cilantro leaves 1 tablespoon lime juice 1 clove garlic, chopped ¼ teaspoon salt In a blender or food processor, add the tomatillos, avocado, cilantro, lime juice, garlic, and salt. Blend until almost smooth. Makes 3 cups. SUNNY YELLOW Mixing pineapple and mango with the bite of onions and jalapeños makes a refreshing dip. Onions are packed with quercetin, which may protect against cancer and also…

YOUR LEGS ARE SCREAMING. This is as fast or as far as you can go. Or so you think. When you feel as if you can’t run another step, it’s natural to assume your body has had enough. But science suggests your mind is slowing you down prematurely, and you possess more power than you realize. Researchers tested the muscle contractions of runners during a 20K. Some ran normally, their muscles contracting on their own— the brain in control. Another group’s muscles were contracted via electrical stimulation— the muscles were forced to contract externally without the brain’s input. The first group’s muscle contractions weakened after 15K. But the other group’s contractions were as strong at the end of the 20K as they were at the start of the run. This…

A piece of Saran Wrap under your bra band prevents chafing. —Becky Morris Craig Turn your running bra inside out so the seams can’t rub you. —Melody Wohlgemuth Gunter Coconut oil on my thighs and bra line. —Megan Weber I cut the foot off an old dress sock and wear it on my arm under my iPod armband. —Chrissy Snider I use duct tape on my nipples. Taking it off after a run helps me toughen up. —Scott Partenheimer If you forget to put glide on and you chafe, put it on before you get in the shower. It has prevented many a scream. —Kerry Lenny…

If you’ve ever had a foot, knee, or back injury, chances are the problem originated in your hips. “Core and hip stability are the biggest things runners can work on for prehab because a lot of injuries come from the hip,” says physiotherapist A.J. Gregg. These moves can help fend off problems and build strength. MCGILL CRUNCH Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abdominals to lift your head and shoulders without allowing the curve in your lower back to change. Hold 10 seconds, then lower. Repeat 10 times. Do three sets. SIDE PLANK Lie on your left side, then rise up onto your left forearm and your left foot so that your neck, back,…

NAME Sergio Zafra AGE 27 PROFESSION FINANCIAL Manager RIGHT NOW, running is considered very cool in Bogotá. Ten years ago, there wasn’t a running culture here and there were few races. People have started to love running, though, and it’s grown amazingly fast. There are more races every year—the Bogotá Half Marathon has some 45,000 runners. Even a few years ago, it was difficult to get the right pair of shoes and ordering online wasn’t as easy as it is today. Now that running is more popular, you can find any running-related products you want. I got into running because I wanted to participate in competitions. I used to run alone when running wasn’t as trendy, but then I started meeting people at races. Two runners and I created the…

3:48:42 Slowest recorded women’s Olympic Marathon time Set by Otgonbayar Luvsanlundeg of Mongolia at the 2004 Olympics in Athens. Luvsanlundeg has since competed in several world championships and the London Olympics in 2012 (and set her PR of 2:39:50 in 2011). 4:24:17 Slowest recorded men’s Olympic Marathon time Abdul Baser Wasiqi of Afghanistan had a 2:30 PR coming into the 1996 Atlanta Games, but injured his hamstring before the event. When he reached the finish, volunteers were setting up the closing ceremonies. 37:15:00 Slowest marathon by a woman It took Zoe Koplowitz, who has multiple sclerosis, over a day and a half to complete the 2013 New York City Marathon on her crutches. 26 days Slowest marathon by a man Englishman Lloyd Scott, then a fundraiser for a children’s charity,…

I’VE HEARD a version of it uttered at almost every big race I’ve ever run, usually as a way to calm prerace nerves. I’ve said it myself: “I know two things for sure. I’m not going to win and I’m not going to lose.” In other words, relax, run your own race, and try to enjoy it. In the middle of the pack—that bell-curved melting pot of age groups and genders and body types—there’s no pressure. The pressure is up front, where money and public expectations are on the line, and at the very back, where…what happens, exactly? We can imagine what it feels like to win a race—the donning of the laurel wreath, the hoisting of the trophy—because we see those moments glorified in photos and video feeds. But…

Next month, show us on Instagram how you rehydrate after a hot run. Tag it #RWRefresh. THE LATEST On April 9, just weeks after we published “40 Million Steps Around the Globe” (April) about Australian Tom Denniss’s record 622-day run around the world, Englishman Kevin Carr took the title. His 621-day trek beat Denniss’s by a matter of hours. So now, what’s it like to not log a marathon every day? “It’s quite hard to adjust,” Carr says. He runs “short, impromptu jaunts” once or twice a week, and faces a lengthy regimen of physiotherapy to correct the effect that pushing around a 100-pound supply cart had on his posture.…

They Stick Together Speedsters sometimes sprint from streetlight to streetlight, but they always wait for back-of-thepackers. “This is not a race, but an experience around Los Angeles,” Valiente says. “Everyone is prepared to stop if gaps start forming.” They Communicate Everyone shouts warnings about cars, uneven sidewalks, and approaching pedestrians. They Use Pacers Ten “Pulsers” are dispersed through the crowd, carrying stereos that play reggae, hiphop, and rock music to keep runners on pace. “Pulsers keep you safe and lead the way,” Valiente says. “If you hear music, you are close enough to someone who knows what they’re doing.”…

Smornings a week, I lace up my shoes and head west from my home in a suburb south of Salt Lake City. After a quarter mile, I hang a right and begin a 1.2-mile ascent up a paved path, turn left, and follow a 3.6-mile loop around a manmade lake. I know every crack and turn of this trail as intimately as I know each freckle on my daughter’s nose. ¶ When I took up running eight years ago, I changed my “Places to See” list (the Great Wall of China, Africa, the Matterhorn) to “Places to Run.” Since then, I’ve run through the ghost of the Berlin Wall and the mist in San Francisco. Been chased by sheep in Wales and increasing humidity in the Caribbean. Learned that haggis…

KATHERINE BEIERS The oldest 2015 Boston Marathoner Beiers, 82, had plenty of incentive to push to the finish of the Boston Marathon. The oldest runner in the field and the only woman over 80 finished in 5:53 to earn her ninth Boston agegroup trophy. One more award and she’ll be able to give one to each of her 10 grandkids. The former mayor of Santa Cruz, California, now has 35 marathons, a dozen 50Ks, and three 50-milers to her credit. She celebrated Boston with a champagne toast and is already looking forward to Boston 2016. “I will absolutely be back,” she says. “I’ve got to get that 10th trophy.” —NICK WELDON BRYAN MORSEMAN Winning marathons to support his son In the span of eight days in March, Morseman, 29, was…

HAVING A RACE on the horizon motivates many runners, but the prospect of competition is hardly the only reason people run. Your objective might be to lose weight, meet friends, claim some “me time,” or invest in healthy habits that ward off chronic disease. Some just simply love to run and dislike the pressure of competition. “Just because you’re not running in a race doesn’t mean you can’t have a goal,” says coach Jenny Hadfield, author of Running for Mortals. Identifying your aims makes you more likely to get out to run. It also shapes your strategy: Running to lose weight, for example, requires a different approach than running to combat stress. Here’s how to tailor your workouts, whatever your nonracing goal. YOUR GOAL: OVERALL HEALTH Running makes you a…

How should I deal with external critics, like a friend saying, “Running will ruin your knees”? For the most part, smile and ignore them—if running makes you feel happy and fit, that’s all that matters. (Besides, many studies show that runners have healthier joints than nonrunners.) I have negative running thoughts before I even start. How can I beat that? If you’re dreading heading out, break the process into a series of small, doable steps. First, focus on gathering your clothes and gear. Then, put it on. Get outside, then start walking, and then running. Once you get going, you’ll likely be glad you’re out there. Say What? Running Jargon, Translated MANTRA This term typically refers to a repeated word or phrase used in meditation, but runners can benefit from…

How should my arms move when I run? They should swing at a slight diagonal, so that at the most forward point, your elbows are slightly away from your body and your forward wrist is in front of your rib cage. The elbow angle should always be 90 degrees. — Mike Hamberger, author of Coaching Runners & Being Self-Coached, coaches at dcrunningcoach.com. Can I train for a 5K and a marathon at the same time? Sure, but if you want to notch fast times in both, tweak your plan. Do tempo runs, “long” interval sessions (like mile repeats), and long runs—but every other week, swap out one tempo or interval workout for short intervals at 5K goal pace. Also, add six 20-second pickups to one or two easy runs per…

Aloe Vera WHAT IT IS A drink made from powdered aloe vera leaves, sugar, water, and stevia. SIPPING POINT “For some people, aloe has a laxative effect,” says University of Pittsburgh director of sports nutrition Leslie Bonci, M.P.H., R.D. Drink it when you are not working out. TRY Aloe Gloe (4) aloegloe.com Artichoke WHAT IT IS Liquid extracted from the artichoke heart, stem, leaf, and flower and mixed with water and sweeteners, like blue agave and monk fruit concentrate. SIPPING POINT It has a small amount of vitamin C and A, plus two grams of fiber per bottle. But it’s very low in electrolytes. TRY Arty Artichoke Water (5) artywater.com Cactus WHAT IT IS A refreshing combination of prickly pear cactus extract and juice, water, and sugar. SIPPING POINT It…

UNLESS YOU STICK to the track, a treadmill, or Florida, hills are bound to appear on your routes. If your muscles lack strength, your form can falter. You might lean too far forward going up and too far backward going down, a combo that wastes energy and increases injury risk, says Jason Fitzgerald, coach and founder of strengthrunning.com. This routine from Fitzgerald will strengthen key muscles that will power you through both the ups and the downs. SIDEWAYS LUNGE Works the quads and glutes. TO DO Step to your right, bending your right knee until your hamstring is parallel to the floor. Push off the right foot and return to the starting position, then repeat on the left. Complete 20 total reps, alternating legs. SQUAT Works the glutes, hamstrings, and…

WIRELESS 1 / SONY MDR-AS600BT Our favorite set among wireless yields great dynamics, balanced frequencies, and a mean punch. Battery life is excellent at eightplus hours. Fits securely in sweaty conditions. $100 2 / PLANTRONICS BACKBEAT FIT Solves some drawbacks of wireless, with intuitive buttons and good battery life at eight hours. The sound was adequate, though overall volume was low. $130 3 / JABRA SPORT PULSE This wireless set tracks heart rate while you listen to music—without those fussy HR straps. An ultra-miniature sensor shines light in your ear to gauge bloodflow; it worked perfectly with proper fit. Sound was admirable for Bluetooth. $200 4 / REVERB ACTIVE X This springy, hard-plastic horseshoe won’t budge, no matter what. The wireless design wraps around the back of the head without…

A GOOD COACH WORKS AROUND YOUR SCHEDULE Adjusting a standard plan (with its Sunday long runs and midweek speedwork) can be tricky. “I’m a nurse, so I have a crazy schedule,” says Sally Boyd, 57, one of Hamilton’s athletes from Marietta, Georgia. “Janet looks at that and makes it work.” A GOOD COACH CAN MAKE ADJUSTMENTS “I would follow a canned training program to a T, unless I got the flu and was bedridden,” Paul Sorace, Hamilton’s client from New Jersey, says. If you start feeling tired, sick, or injured, a coach can help determine if a workout will do more harm than good. A GOOD COACH CAN REIN YOU IN... Boyd was on crutches when she started emailing with her coach due to a stress fracture from doing too…

How many runners like me have you coached? It’s helpful to have a coach who not only has experience with your chosen distance, but also has successfully trained runners of your age, gender, and ability level, Hamilton says. What’s your coaching philosophy? Ask about the kinds of workouts and the amount of volume the coach thinks might be right for you, Shay says. Listen carefully to the answer— you’ll get a sense of what to expect if you sign on and a feel for whether the coach knows her stuff. What’s your experience working with individuals? If the bulk of a coach’s experience is, say, overseeing charity training groups, that’s a different skill set than writing a personalized plan and giving one-on-one attention, Hamilton says. How much personal interaction can…

July 4, Cornwall, New York cornwall4th.org VISIT GEORGE Our first president’s headquarters for the final year of the Revolutionary War were in nearby Newburgh. Today that space is a museum that hosts reenactments. nysparks.com • In 1999, the picturesque Hudson Valley town of Cornwall, New York, added a mile race to its Fourth of July celebration, which already included a historical pageant, pie-eating contest, parade, and fireworks. Since then, the race has become a central part of the day, drawing families, first-time racers, and speedsters looking for competition. The town’s top-notch high school track team brings plenty of sub-five-minute heat to the 100- to 200-person field, and sub-elite members of the local running community throw down some serious duels. The best part? It all happens in the middle of a…

“I never start slow. I want to be in the front pack. And every round in a fight, I throw the first punch.” I GOT INTO boxing when I was 11 because my dad was a huge fan. I had to beg people to train me, and people made jokes. I would cry a lot in private—never in public. WHEN I WENT TOthe gym as a kid, I wore baggy clothes because I didn’t want the guys to think I was there to flirt. So being in the CoverGirl campaign when I won bronze in the 2012 Olympics was a big deal. I STARTED running in seventh grade, and in high school I got a few scholarship offers for cross country. I enjoyed it, but it was always to get…