THE RUNNER’S

RUN WINTER:
STAY SHARP ALL SEASON
January/February 2015 // Issue 423
THE RUNNER’S
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January/February 2015 // Issue 423
Features
32 / RACE READY ALL
WINTER LONG
By protecting key workouts, you
can compete well in the spring.
By John Hanc
39 / THE STUFF IN BETWEEN
Build your connective tissue to
run stronger and avoid injury.
An excerpt by Pete Magill
46 / THE RUNNER’S BODY
Running molds the human form in
ways both beautiful and bizarre.
A photo essay by Reed Young
57 / WINTER SHOE GUIDE
New kicks to get you out the
door in the cold.
By Adam W. Chase
Shorts
13 / AN EQUAL RUNNING FIELD
Why do men and women
race different distances in
cross country
16 / A SLEEPER PICK
With her success this year,
Betsy Saina of Kenya proves
that if you snooze, you win.
Columns
18 / PERFORMANCE PAGE
Why a lack of knowledge
during workouts can produce
power in racing.
By Steve Magness
Owner’s Manual
23 / TAKE CONTROL OF YOUR
RUNNING HEALTH
Ten keys to staying on the road and
out of the doctor’s office.
28 / HIGH SCHOOL
How Haddonfield in New Jersey
keeps churning out stars.
30 / MASTERS
Lloyd Hansen, 66, focuses on
incremental improvement.
Racing
63 / DOUBLING DOWN
Running two races in the same
day creates a new competitive
challenge.
66 / LEADING EDGE
In her return to competition,
ultrarunner Anna Frost is smarter,
happier and going longer.
68 / FOOTSTEPS
Fred Wilt spent his career with
the FBI, but he also kept watch for
American running.
46
ON THE COVER
32
39
23
Central Park Track
Club’s Rolanda Bell
has a physique
forged by miles.
20 / THE REAVIS REPORT
Distance runners and
sprinters are different. But
we need each other.
By Toni Reavis
63
Rolanda Bell, photographed
exclusively for Running Times
in New York, by Reed Young.
In
Every
Issue
6 /
EDITOR’S NOTE
8 /
LETTERS
72 /
ART OF
THE RUN
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Reed Young
2 RUNNING TIMES JANUARY/FEBRUARY 2015

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CONTRIBUTORS
Sometimes the
problem is too little.
WHEN I THINK OF GOALS FOR THE NEW YEAR,
not getting injured feels less than inspiring,
a goal defined by the absence of something.
I’d prefer to set positive, motivational targets:
Run more, run faster, set PRs, conquer
new challenges. Yet staying healthy is critical
to achieving any other objectives as a
runner. By ignoring injury prevention, we
too often end up with interrupted training
plans and large setbacks in fitness. Or
worse, we can’t run for weeks or months
and miss getting to the starting lines of our
planned events.
Advice on avoiding injury usually starts
with not doing too much. (It is, in fact, the
first point in Richard A. Lovett’s injury-prevention
primer starting on page 23.) But this
is, again, a negative proposition. Sure, we
can reduce injury by not pushing it, but we
want to do more. The whole idea of training
and racing is to blow past boundaries.
To reconcile this conflict, we need to see
injury prevention not as avoidance but as
an integral part of our training. Let’s focus
on what we can do to make ourselves ready
for the challenges of our goals rather than
scaling our aspirations—and our running—to
our limited capabilities. Timing
is everything. Yes, we get injured by doing
too much, but just as often, it is because we
first did too little.
I have the privilege of helping coach the
cross country team at a small, rural high
school. This past fall we accomplished
nearly all of our goals, with both teams
making it to state and the boys team winning
the conference and district championships
handily. One key to our success
was that not a single runner missed a day
of practice due to injury.
We accomplished this partially by doing
less—we’re lucky when we have enough
runners out to field a scoring squad, so we
can’t waste anyone by overtraining. We limited
specific speed work to the final weeks
and kept most workouts on the lower end
of their effective range.
But mostly we stayed injury-free by doing
more:
› Miles during the summer, most of
it at easy paces.
› Strength work, focusing on glutes
and hips.
› Hills.
› Posture and cadence work.
› Barefoot running on grass.
› Speed sessions in spikes.
› Lunges and dynamic drills before
and after every run.
› AI stretching after.
We introduced each stress gradually, but
we didn’t avoid any for fear of injury. Doing
less would have failed to prepare the runners
to handle the intensity of racing once
a week for a full season.
Running free of injuries isn’t a sexy goal,
but it is a prerequisite to accomplishing
many others. It is possible, even if you have
lofty ambitions. If your objective is to be
the best runner you can be in 2015, start
by resolving to do more early in the year to
injury-proof yourself for the intensity and
races to come.
Jonathan Beverly
Editor-in-Chief
The athletes featured in
“The Runner’s Body”
belong to Central Park
Track Club (CPTC).
Founded in 1972, the club
serves more than 400
competitive runners of all
ages. Among the membership
are six Olympians
representing five different
countries. “CPTC represents
New York City,” says
Devon Martin, who is the
head track and cross
country coach for the
team. “We are big, diverse
and the best of the best.”
At the 2014 New York City
Marathon, CPTC won the
women’s team competition
and placed third in
the men’s team competition.
The women averaged
2:52:40 and the
men 2:34:01.
New York-based photographer
Reed Young grew
up in Minnesota, graduated
from Brooks Institute
in California in 2005 and
spent a yearlong residency
in Treviso, Italy, at Fabrica—the
United Colors of
Benetton’s creative
research center. Young
shot our cover and feature
story on the runner’s body
in the backyard of a
brownstone near Central
Park. “Everyone was surprisingly
open about
showing their bodies, in a
way I hadn’t expected,”
Young says. “But if anyone
got self-conscious, it was
usually when I went for
the close-up on their feet.
I think many of us have
this delusion that our feet
should look better.”
Top to Bottom: Elizabeth Krenos; Courtesy of Reed Young
6 RUNNING TIMES JANUARY/FEBRUARY 2015
PHOTOGRAPH BY T L BEVERLY

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Foreign Affairs
In “Global Studies” [Shorts,
Oct/Nov 2014], it’s stated
that the NCAA welcomed its
first wave of foreign track
and field athletes in the early
1970s. But Jumbo Elliott,
the legendary Villanova University
coach, would argue
that international recruitment
began a few decades
earlier. After the 1948 Olympics,
Elliott brought Cummin
Clancy, John Joe Barry and
Jim Reardon from Ireland to
Villanova. Those athletes laid
the groundwork for attracting
the likes of 1956 gold medalist
Ron Delany and, eventually,
Eamonn Coghlan, across
the pond.
Ben Bishop / Seattle
My team ran against Iona
[which recruits abroad] every
year, and they just dominate
the Metro Atlantic Athletic
Conference. It’s frustrating
when your school does not
have the resources to even
remotely compete.
Nicole Mehlman / via Facebook
Isn’t running a meritocracy
College programs try to recruit
the best to be the best, and
if they have the resources to
go abroad, like many of the
WRITE
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schools in “Global Studies,”
then so be it. Countries
do this with scientists and
engineers, so why does running
have to be different
Look at the NBA; international
talent brings excitement
and interest to the
sport. We live in a connected
world. Embrace it. Competition
breeds excellence.
Akin Shoyoye / via Facebook
but not always, more grateful
for the opportunity than
U.S. kids.
Adam Ward / via Facebook
FOLLOW
US
Big Marathon Paydays
WILSON
KIPSANG
Dennis Kimetto broke the marathon world
record in September when he won Berlin in
2:02:57. He also took home $164,000 for the
victory and the record. Wilson Kipsang made
even more money on Nov. 2, 2014, in New
York. On a windy day, Kipsang surged ahead
of Lelisa Desisa in the final 300 meters to win
in 2:10:59 and cash in on a $600,000 payday
($100,000 for winning and $500,000 for the
World Marathon Majors title). Buzunesh Deba,
who graced RT’s Oct/Nov 2014 cover, said
before the race that she had been struggling
with illness during the previous month. She
finished ninth. Mary Keitany won in 2:25:07.
Kevin Morris Photography
If U.S. kids would be rational
and realize that DI isn’t
the only place to get a good
education and good training,
then more coaches at DII
and DIII would recruit those
kids and gladly work with
them. Being a “preferred”
walk-on at a DI school is not
necessarily going to lead to
a scholarship or even a spot
on the team. Also, foreign
student-athletes are often,
Rise to the Top
The story of Dennis Kimetto
in “From Poverty to Podium”
[Leading Edge, Oct/Nov
2014] is truly inspiring. He
started racing seriously
only a few years ago. I wish
Kimetto had started pounding
the roads earlier. Who knows
what he’d be capable of
Robert Rutto / via Facebook
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The Premier Publisher for Sports & Fitness

January/February 2015
An Equal Running Field
Why do men and women race different distances
in cross country BY RACHEL STURTZ
In June, Middlebury College senior Katie Carlson decided that
when her cross country season came around this fall, she was
going to run in the junior varsity boys 8K race at the New England
Cross Country Championships on Oct. 11 to see how she’d
do. It wasn’t that she wanted to compete against the boys. Carlson
wanted a chance to see how she’d fare at the 8K distance,
because she’d had to race a shorter 6K event all of her college
career. In NCAA cross country, women race 6K and men race
8K (men race 10K in the championships).
On the international stage,
women race 8K and men race 12K.
If everyone runs the same distances
in track, road races and marathons,
what accounts for the separation in
cross country
“When I ask my teammates and
friends why they think women
[don’t run the longer distance],
more often than not they will tell
me, ‘Oh, because we can’t. We’re
weaker and slower than men, so
this distance protects us,’ ” says
Carlson, 22, who runs the 5K and
10K in track. “The response breaks
my heart every time.”
At the end of her junior year, Carlson
started researching the racedistance
disparity. She began by
looking at the hypotheses offered
by her peers. Some guessed that
longer races in cross country
would be more difficult for women,
because unlike a 10K on the track,
there are hills. Some believed women
had a higher risk than men for
injuries in high-mileage training.
Others thought that the difference
in mileage leveled the running field
because the energy and time women
spent running 6K was equivalent
to men running an 8K.
After a couple of interviews with
physiologists, Carlson easily disproved
the physiological barrier
myths. She realized people were
grasping for answers because no
one had any idea why the difference
exists.
“Both men and women are running
the same distances in track and
road racing—Shalane Flanagan was
running Berlin and doing a good job
of it,” says Jim Estes, USA Track &
Field director of events. “I have zero
insight why it can’t be done in
ILLUSTRATION BY CHARLIE LAYTON
RUNNING TIMES 13

cross country. All I can think is that
for whatever reason, nobody’s ever
questioned it.”
An Uneven History
Perhaps that’s because the sport of
cross country has a history of undulating
race lengths. In professional
racing, men ran a 13.7K at the first
official International Cross Country
Championship in 1903. The
race increased to 16.1K for two
decades and eventually dropped
to today’s distance of 12K in 1962.
Women’s distances steadily rose
over the years, beginning with the
first unofficial 3K race in 1931 and
peaking at 8K in 1998. In collegiate
racing, men started with 4-mile races
in 1938 and landed on today’s
10K distance in 1976. Women began
with a 5K in 1981, and it remained
unchanged until 2000, when the
distance increased to 6K. For all
of the changes, the women’s race
distance never lined up with the
men’s, as it does in track.
“I’m quite surprised that it hasn’t
changed,” says Gina Sperry, associate
athletic director at the University
of Rhode Island and chair of the
NCAA Division I Men’s and Women’s
Track & Field and Cross Country
Committee. “Perhaps it’s a pre-
Title IX thing—it’s just always been
that way. Why make a change”
Mark Coogan, who ran world
cross country for the U.S. in the
’90s and now coaches a team of elite
women for New Balance, thinks the
shorter distance only made sense
when there weren’t very many highlevel
women in the sport. After all,
the first women’s Olympic 10,000m
didn’t exist until 1988.
“But now that there are just as
many women running as there are
North Dakota › 4K
South Dakota › 4K
Kansas › 4K
Texas ›
Classes 6A and 5A run 5K
Classes 4A, 3A, 2A and 1A run 3.2K
Minnesota › 4K
Iowa › 4K
Oklahoma › 3.2K
High School Holdovers
In most places in the U.S., girls and boys
race 5K at their high school state meet. Wisconsin
and Mississippi increased their girls state meet
distance from 4K to 5K this fall, but the seven states
above retain a shorter distance for girls.
guys and the top women are just as
good as the top guys,” Coogan says,
“I think it’s time for them to start
moving it up.”
Not everyone agrees. When the
women’s distance became 6K in
2000, that “was a big deal,” says
Ray Treacy, director of cross country
and track at Providence College and
coach of the 2013 NCAA women’s
Division I cross country national
champions. “The topic of changing
it further hasn’t really come up
since then. No coach has pushed for
it. I would imagine coaches are quite
comfortable where it’s at right now.”
An understandable position,
considering the 6K race’s accessibility
to middle-distance runners
gives women’s collegiate coaches a
larger recruiting pool. The shorter
race also means women can be competitive
as freshmen. Men’s coaches
often spend a year or two training
WHEN I ASK MY TEAMMATES WHY WOMEN [DON’T RUN
THE LONGER DISTANCE], THEY TELL ME, ‘OH, BECAUSE WE CAN’T.’
THAT BREAKS MY HEART.” —KATIE CARLSON
their incoming freshmen before
they become competitive in the 8K.
“You have to be careful with
whatever distance you select,” says
Sam Seemes, chief executive officer
of the U.S. Track & Field and Cross
Country Coaches Association. “It
has to allow coaches to field teams
in number and field them competitively.
When you increase the
distance, it shrinks the depth of
competitive runners. It’s true of
either gender.”
A Subtle Message
As part of her research, Carlson surveyed
91 NCAA women’s cross country
runners through Facebook, and
nearly half responded saying they
thought they would be “physically or
mentally incapable of racing an 8K.”
“Overwhelmingly, I found that
men are more supportive than the
women,” Carlson says. “Men told
me, ‘Yeah, you can run that.’ Women
told me, ‘I don’t know if I can,’ or
‘I could run that, but I don’t want
to.’ Which is remarkable.”
“I’m totally satisfied with the 6K
distance and now 8K,” says Abbey
D’Agostino, who won last year’s
NCAA 6K cross country championship
and now competes for
New Balance. “I do agree that if
they tried to standardize [the distance],
as much as you can with different
courses, that would make it
conceptually easier for casual fans.
That’s the most common question
I hear when I say, ‘I do cross country.’
People say, ‘Oh, what distance
is that’ ”
Experts agree the anachronistic
setup serves no real purpose. It’s a
holdover from a time when women
weren’t seen as being as strong
as men. For that reason, Carlson,
who was forbidden from joining the
boys JV race in Boston, thinks that
change is important.
“I believe it has a profound psychological
effect on women and
girls, and how we see ourselves
relative to men,” Carlson says. “It
sends a very subtle message that no
matter how hard women run, we’re
seen as second-best.”
SPLITS CHRISTINE KENNEDY, 59, RAN A 2:59:39 MARATHON ON OCT. 5. SHE’LL BE 60 IN DECEMBER AND WILL ATTEMPT SUB-3 IN BOSTON.
14 RUNNING TIMES JANUARY/FEBRUARY 2015

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A Sleeper Pick
With her success this year, Betsy Saina of Kenya
proves that if you snooze, you win. BY ABIGAIL LORGE
BETSY SAINA IS UNAPOLOGETIC
about how she spends her
downtime: down for the count.
The rising star from Kenya
sleeps nine or 10 hours a night
and schedules three hours of
daily naps around the 95 weekly
miles she runs in Colorado
Springs, Colorado, as an international
member of the American
Distance Project team.
Saina’s recent results have
been the stuff of sweet dreams.
Last May at the Payton Jordan
Invitational, she ran 10,000m
in 30:57.30. In August she won
the 7-mile Falmouth Road Race
in 35:56, and in September she
won a road 10K in the Netherlands
in 30:46. She followed
that with a 1:09:27 half marathon
debut in October in Boston.
But the most impressive performance
of her year came in July
in Monaco, where she placed
fifth in a famously fast 5,000m,
running 14:39.49, which was
a 32-second personal record.
“It was a scary experience,”
Saina, 26, recalls of the Diamond
League meet. “I just tried
to run the time my coach told
me I could do, and I went out
with the group, but at 3K when
I saw the split was 8:45, I was
like, ‘My PR is 8:45; I’m going
to be in trouble.’ ” Rather than
seizing up, however, Saina
maintained her pace—70.4 seconds
a lap—and finished in a
time that would have won all
five Olympic 5,000m finals.
“I knew I could run 14:50s, but
when I saw the time, I was like,
‘Oh, my God, that’s so fast.’
I couldn’t really believe it.”
Saina suspects that growing
up at altitude in Kenya is
the reason for her easy adjustment
to the thin air of Colorado,
where she moved in the summer
of 2013 after five years in
Ames, Iowa. Her coach, Scott
Simmons, still confers with her
college coach, Corey Ihmels,
and Saina’s training program
ESSENTIAL
WORKOUT
Who
Betsy Saina, 26
What
25 x 400m on
the track with
1 minute rest,
at 6,000 feet
elevation in Colorado
Springs
Why
With 10,000
meters of
repeats and
very little recovery,
this is a
high-intensity
anaerobic tempo
workout. Running
faster than
race pace for
high volume
also improves
mechanics
and mental
toughness.
When
Once or twice
a month
The Details
Saina warms up
with a 20-minute
jog, does a
few drills and
then starts the
workout. She
runs the first
few 400s in 69 or
68 seconds and
then gets steadily
faster. The 18th
and 25th repeats
are “hammers,”
where she runs
all out—usually
about 62 seconds.
She then cools
down for
25 minutes.
If I’m doing this on
a Tuesday, I’ll start
thinking about it
on Sunday because
it hurts so much.
I’m so stressed out
about it—but in a
good way. It keeps
motivating me.
is similar to what she was doing
at Iowa State University. One
exception: the length and pace
of her weekly long runs, which
increased from 16 miles at 7:30
pace when she was a Cyclone to
18 miles at 6:30 pace now that
she is a professional.
Her fast times have Saina, a
three-time individual NCAA
champion while at Iowa State,
looking like a good bet to qualify
for the Kenyan team that
will compete in the 2015 world
championships in Beijing. She
failed to make the team for the
2012 Olympics or 2013 worlds,
but she values the experience
she gained competing at the
Kenyan trials.
Part of Saina’s preparation
for the trials 10,000m is lining
up support in the stands.
She intends to fly her parents
from their home in the Nandi
Hills region of Kenya to Nairobi.
“They have watched me
not make the team in 2012 and
2013,” Saina says of Christine
and David, who took an eighthour
bus ride to get there in
past years. “So I am hoping to
embrace them when I make
the team in 2015.”
JULIA WEBB RAN 38:15 FOR 10K WHILE PUSHING A BABY JOGGER IN OCTOBER, A NEW WORLD RECORD SET IN PORTLAND, OREGON.
Victor Sailer/PhotoRun
16 RUNNING TIMES JANUARY/FEBRUARY 2015

By Steve Magness
disrupt the athletes and requires them to
adopt a “do my best now” mentality that
is useful in a racing situation.
Example: Instead of telling athletes they
have 4 x 800m in 2:45 and 4 x 400 in 1:20,
relay only the information for the next
repeat or the next set.
W
In Praise of Uncertainty
WHY A LACK OF KNOWLEDGE DURING WORKOUTS
CAN PRODUCE POWER IN RACING.
WHEN WE PREPARE FOR A WORKout
on a track, we typically know
the details, down to how many
intervals we are going to run, how fast
they will be and how much recovery we
will take between each one. Even with a
coach, we have some say over these variables
if the workout starts to go awry. Our
control of the entire situation is high.
When we show up at a race, however, all
that we know is how far it will be and that
we have to finish. We don’t know what our
competitors will do, how they will impact
our pacing strategy, what the conditions
will feel like or what we will do if we feel
subpar. We have less control and experience
a higher degree of uncertainty.
And while we are really good at preparing
for the physical demands of competition—and
even some of the psychological
demands, such as dealing with pain or
fatigue—we are often really bad at preparing
for the stress of a race situation.
A February 2014 paper in Sports Medicine
that focuses on the decision-making
process in self-paced endurance
competitions says it is during periods of
uncertainty that we are most susceptible
to giving in to pain and slowing down.
When our bodies face an unknown, they
are more likely to err on the side of caution.
If you are running at a steady pace, your
brain can have a decent understanding of
how the fatigue is going to build up. When
you suddenly have to throw in a strong
surge to stay with the pack, your brain
goes through a period of uncertainty and
has to re-evaluate your ability to continue.
We can train to handle periods of anxiety
in order to be better prepared for race
situations. One way is to implement workouts
with incomplete information to create
a strategy that mimics race ambiguity.
How to add uncertainty to a workout:
1. The simplest method is for coaches not
to tell their athletes the complete workout;
instead, they disclose what runners need
to do as the session progresses. The athletes
are unsure of how many intervals they
will perform, how fast they’ll have to run
them and what recovery they’ll get. They
can’t hold back or pace themselves. It creates
just enough psychological tension to
2. In a group setting, you can create
uncertainty by surging. If you and a few
training partners are doing a workout
together, give each person the opportunity
to throw in a surge at any time with
the understanding that everyone in the
group has to cover the increase in pace.
This imitates a racing situation, when you
have to cover moves without knowing how
long the person will continue the surge.
Example: If you have a group of five people
doing a 4-mile tempo run, give each
person one unplanned surge between 30
seconds and 3 minutes in length.
3. If you run alone, it’s harder to trick yourself
in the workout. One way to get around
this is by manipulating when you look at
your watch for splits. Instead of looking at
your time every 200m on the track, delay
when you first check your splits.
Example: During a 4 x 1-mile workout,
run the first repeat at pace while looking
at splits. Then, during the second repeat,
do not look at your watch until 800m. The
third repeat, don’t look until 1200m, and
then try not to look at your time at all during
the final repeat. The goal is to maintain
pace as close as possible, even as you
lose the feedback of knowing your splits.
4. A final method is to schedule uncertainty
days. In these, you have a range of
intervals and paces to choose from, but no
set order. In a group, a different person can
choose the next interval. Alone (or with a
group), you can roll dice to decide which
interval to do next. Not knowing what is
coming keeps you giving your best in the
moment, rather than metering your effort
over the length of a known workout.
Steve Magness coaches professional
runners and the cross country
team at the University of Houston,
where he is pursuing a doctorate in
exercise science.
Courtesy of Steve Magness
18 RUNNING TIMES JANUARY/FEBRUARY 2015
ILLUSTRATION BY ALEXANDER WELLS

By Toni Reavis
O
The Great Divide
DISTANCE RUNNERS AND SPRINTERS ARE
DIFFERENT. BUT WE NEED EACH OTHER.
ONE YEAR AT THE OLD ADIDAS TRACK CLASSIC IN CARSON, CALIFORNIA, I HEARD
the following from a casual fan: “I noticed the sprinters and distance runners
were completely separate cultures. There was very little intermingling. I noticed
it at the track and the hotel—everywhere.”
No harm meant, just perceived truth told. It makes sense that athletes who train or
compete together tend to associate with one another, especially in such distinct disciplines
as sprinting and distance running. While sprinters train for a ballistic physical
expression that requires a ramping up of mind and muscle before a short competition,
distance runners must harness their emotions and dole out their energy in a more controlled
fashion over a longer period. Physically and psychologically, these are not birds
of a feather. But there is more to it than that.
Perhaps this separation is understandable at the pro level because the stakes (such
as they are) are higher and the focus more intent. With shoe company contracts still
closely guarded secrets—and what appearance and prize money there is spread thinly
to the top echelon—the sport has developed a Lord of the Flies environment, which has
turned what could be mutually supportive advocates into adversaries.
“Back when I was running,” says Juli Benson, a 1500m Olympian in 1996, “distance
runners thought the sprinters got all the money, and the sprinters thought the distance
runners got all the money. They were bitter toward us, and we were bitter toward them.
And everybody had no idea what was really out there.
“Nobody hears what anyone else makes,” says Benson, who resigned from her coaching
position at the Air Force Academy last summer. “Nothing is transparent, and it creates
a petty jealousy throughout the sport. Everyone feels like they aren’t getting their
due, so nobody works together and everyone is mad, though they don’t know why.”
Until the rise of road racing as a mass-participation sport in the 1970s, the endurance
element of track and field was a small outlier in a greater world of higher speed, shorter
distance and faster twitching. But today, as the second running boom continues to draw
more recreational runners into the sport, the slow-twitch crowd has dwarfed the track
and fielders in terms of grassroots
numbers, while youth track and field
remains the largest constituency on
the membership rolls. It has reached
a point where the sport has divided
sharply into distinct factions. If you
don’t believe it, just go to your local
(or national) USA Track & Field Association’s
annual meeting and listen to
the grousing.
It is not unlike how the United
Auto Workers (UAW) and the Big
Three U.S. automobile manufacturers
once dealt with each other. For
years the two sides negotiated in a
binary world of us-versus-them, all
the while ignoring the growing competition
coming out of Japan, which
offered better-quality cars at lower
prices. Finally, the bottom fell out of
the U.S. market.
American track and field has similarly
been caught up in an internal
argument over focus and funding—
and the rest of the sporting world is
speeding past.
It took the U.S. auto industry more
than a generation to realize that the
competition wasn’t coming from the
other side of the bargaining table,
but from the other side of the world.
To avoid a similar fate, it had better
become “us together” rather than “me
versus you” if we, together, as track
athletes, want to compete in the new
global marketplace.
While this sport is defined and
enlivened by the disparate nature
of its many disciplines—sprinting,
throwing, jumping, vaulting, middle-
and long-distance running—its
inability to fashion a bridge to unite
its internal divisions is part of what
keeps it from finding its way back
into the fast lane. Only when such
a bridge is built will track and field
be positioned to take on the competition
from other sports for recruits,
fans and, ultimately, a greater degree
of sponsorship.
One of the most respected names
in running journalism for more
than 30 years, Toni Reavis blogs
regularly at tonireavis.com.
Kirby Lee/Image of Sport
20 RUNNING TIMES JANUARY/FEBRUARY 2015
ILLUSTRATION BY OLIVER MUNDAY

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A GUIDE TO YOUR RUNNIN G BODY
1
RESPECT
THE NEED
FOR REST.
TAKE CONTROL
OF YOUR
RUNNING
HEALTH
TEN KEYS TO STAYING
ON THE ROAD AND OUT OF
THE DOCTOR’S OFFICE.
By Richard A. Lovett
EACH YEAR, STUDIES REPORT THAT SOMEwhere
between one-fifth and one-half of
runners get injured. The figure is hard to pin down
because sports medicine researchers aren’t in agreement
about what exactly qualifies as an injury. Is it
something bad enough to make you see a doctor Or
any niggle that causes you to complain
Whatever the definition, the percentage is significant.
In studies of those training for Canada’s
60,000-runner Vancouver Sun Run 10K, Jack
Taunton—a sports medicine professor at the University
of British Columbia—has found that a
whopping 31 percent of his study participants
experienced injuries sufficient to force them to
miss three consecutive days of training.
There are lots of reasons why runners keep getting
hurt, but perhaps the most accurate explanation is that striving for peak performance is
like trying to walk the crest of an asymmetrically sloped ridge. On one side, the angle is moderate.
Stray off in that direction and all that happens is you don’t quite achieve your best. But the
other is a cliff. Take one step too far that way and you plummet into the void of injury, layoff,
depression and a long, slow comeback.
If you’re after your best possible performances, you’re going to have to risk trying to balance
along the knife’s edge. Luckily, you can recognize when you’re about to step into the
void and either draw back before it’s too late or minimize the damage.
Here are 10 tips that might help you prevent your next injury.
The leading causes of
injuries, experts agree,
are training errors. Of
these, the most common
is trying to do too much.
We all know the theory.
If you run a hard workout,
you need time for the
body to regenerate and
strengthen itself from
stresses imposed by
that effort. “That’s how,
biologically speaking,
everything works,” says
Bob Williams, assistant
cross country coach for
Portland State University,
who specializes in rehabilitating
injured runners.
Too many of us, however,
don’t do what we
know. Athletes often
train hard but don’t take
enough time to recover
from the stress.
It’s also important to
realize that stress is
stress, whether it’s from a
job, a new relationship
ILLUSTRATION BY AM I COLLECTIVE
RUNNING TIMES 23

2
WALK –– OR LUNGE–– BEFORE YOU RUN.
or a baby who won’t sleep
through the night. “All of
these you have to recover
from,” says David McHenry,
strength and conditioning
coach for Nike’s Oregon
Project.
It doesn’t help that runners
are often taught the
best way to get faster is
to train with people who
are faster than they are.
It works … but only to a
degree. “That needs to
be balanced by running
easily with a group that’s
slower than you,” says
Tom Derderian, coach of
the Greater Boston Track
Club. “If you keep trying to
jam improvements faster
than you can adapt, you’re
going to break eventually.”
One of the signs you
might be on the verge of
collapse is the feeling
of invincibility you have
when everything is going
perfectly. It’s an insidious
sense you can start
getting away with things.
“There’s some kind of
light that goes on, and you
forget the basics,” Williams
says. “You train
harder than your ligaments
and tendons will
allow.”
Feeling really good in
training can lure you to
ignore your plan and all
the sound advice you’ve
followed to get there,
warns Ray McClanahan,
a podiatrist in Portland,
Oregon. “People get
caught up with a training
partner and run 12 miles
instead of 8,” he says.“ And
instead of a 6-minute pace,
it’s 5:40.” The solution,
he says, is to remember
your training plan and
stay on course rather than
“diving in and seeing what
happens.”
3
If you’ve got a niggling
pain, an important question
is whether it goes
away during warm-up.
If it does, you’re probably
OK to continue the
workout. If it gets worse,
McHenry says, that’s
an indication you need
to stop.
But don’t delude yourself.
Some runners have
high pain thresholds,
allowing them to ignore
things they shouldn’t.
Any injury that changes
your stride means the
workout is over. Otherwise
you risk a compensation
injury, and
compensation injuries
are often the worst. “Get
The first step is often the most dangerous.
“Start your warm-up absurdly slowly,” Derderian says. That’s particularly
important advice for people with desk jobs who’ve been asking nothing much of their
feet all day long. He suspects that many injures are incurred in the first minute.
For most of us, walking might be a good idea at the start. “Then sort of shuffle,”
Derderian says. Life is not so short that you can’t spend five or 10 minutes getting
into your run.
Don’t worry if others see you as slow. “Vanity undoes people. Isn’t that one of the
seven deadly sins” Derderian says.
There was a time when runners never took a step without striking a series of
stretching poses. Now that studies have proven preworkout static stretching can be
detrimental, many runners simply head out the door. But a short routine of dynamic
stretches can loosen and activate your muscles without the downside of static
stretching, making you less likely to get injured. Jay Johnson, a coach in Boulder,
Colorado, recommends a simple series of lunges in several planes (forward, sideways,
oblique, backward) that engages and stretches all of the leg muscles. Others
use high steps, dynamic toe-touches, leg swings, skipping and a host of other
moves to achieve the same effect.
Energy Level Self-Assessment
Jogging is
recommended
if you rate your
energy level
below 7
After you’ve warmed up, self-assess.
on a bike or in a pool until
you can run your normal
gait,” McClanahan says.
Warm-up niggles can
also be muscle soreness
that indicates you’re not
completely recovered
from your prior workout
and need to cut back a
little, says Bill Roberts,
medical director for the
Twin Cities Marathon
and former president of
the American College of
Sports Medicine.
Williams has his runners
rate their energy
levels after warm-up
on a 10-point scale.
If they come in at 6 or
lower, they’re not doing
anything more than
Perform a
scaled-down
version of
your planned
workout
1 2 3 4 5 6 7 8 9 10
ENERGY LEVEL
jogging. At 7 or 8, they
do the workout but only
a scaled-down version.
Above that, they’re “feeling
frisky” and ready to
go full-bore. Also useful,
he says, is to re-evaluate
after a few 100m strides.
If those feel off or are
slower than usual, it’s
another indication you
may not be ready for the
planned workout.
The final part of selfassessment
is to pay
attention to trends. If a
pain is getting better day
to day, you’re heading in
the right direction. If it’s
getting worse, whatever
you’ve been doing isn’t
working. If it’s staying
Full-bore
workout if
you feel at
a 9 or 10
the same, you may be
turning a simple problem
into a chronic one. And
if you’re limping around
the next morning, that’s a
particularly bad sign.
Frustrating as it is,
there comes a time
when you need to bite
the bullet and seek
professional help. For
significant pains, Lee
Troop, elite coach for
the Boulder Track Club,
puts the seek-help date
at 72 hours. For smaller
ones, even those that
go away during warmup,
McHenry puts it at a
couple of weeks. Ignoring
it is going to lead to
something worse.
Diagrams: Erin Benner; Exercises: Charlie Layton
24 RUNNING TIMES JANUARY/FEBRUARY 2015

4
KEEP A
TRAINING
LOG.
5Maintain the
small muscles
that give you
stability.
It’s a tedious,
cumbersome and
frustratingly hard
discipline, but in
the long term, it’s
also one of the
most crucial.“ They
are hard to keep,
but, man, are they
valuable,” McHenry
says. “You just
wouldn’t connect
the dots unless
you’ve written
them down.”
One simple way of
doing this is to keep
a wall calendar
somewhere you go
every day, such as
on your bathroom
door or beside the
coffee maker, and
write yesterday’s
workout while you’re
doing something
ritual, like waiting
for the shower
water to warm up or
the coffee to brew.
Or make a simple
Google Doc that you
can access from
your phone right
after your run. “Any
time you can integrate
something like
that into your daily
routine, you’ll be
more successful,”
McHenry says.
Efficient running
is about moving forward
as smoothly as possible.
But that’s not necessarily
a good thing. “Runners
are their own worst
enemy,” says podiatrist
Robert Conenello,
former president of
the American Academy
of Podiatric Sports
Medicine. “They do
everything in straight
lines.”
One solution is to get
off the roads and do some
trail running, where
you’re making your
muscles work differently.
But it’s also useful to
do some targeted
strengthening exercises,
especially focusing on
the core and hips.
A quick check to see
if you might benefit from
this is to stand on one leg
in front of a mirror and do
a one-legged squat. If you
lose balance or one knee
bends inward more than
the other, look for hip
exercises.
Jay Dicharry, a Bend,
Oregon, physical
therapist and author
6
Invest in prehab.
YOGA BALL
A yoga ball
(also known
as a Pilates
ball or balance
ball) for hamstring
bridges
or various core
exercises.
of Run Like an Athlete,
suggests also working on
your big toe, which
he believes is crucial
to producing a stable foot.
Try “toe yoga,” he says,
in which you sit barefoot
with your foot flat on
the ground. Raise your
big toe (and only it),
then drive it back down
while elevating the other
toes. Go back and forth
several times.
Another exercise not
just for the foot, but also
for the ankle and the hip,
is single-leg balancing.
You don’t need to do it for
minutes on end. “If most
people stood on one leg
when they brushed their
teeth or made lunches
every day, it would help a
bunch,” Dicharry says.
BASIC PREHAB TOOLKIT
TENNIS BALL
A ball (tennis,
lacrosse or
otherwise) for
trigger-point
massage.
MARBLES
Marbles for toe
exercises to
relieve/prevent
plantar fasciitis.
Pick them up with
your toes and
move them. You
can do the same
by scrunching up
a towel.
NIGHT BOOTS
Night boots (or
splints) to relieve
pressure on
the plantar fascia
or Achilles
tendon. These
are available
at pharmacies
like Wal-Mart or
Walgreens.
Amy Begley, women’s head cross country coach at the University of Connecticut and a 10K
Olympian, believes in early self-intervention for known trouble spots. Her own closet looks like
the stockroom for a physical therapy clinic. But the basic equipment [see her basic toolkit above]
isn’t all that fancy.
In addition to having needed gear on hand, Begley says, another key to prehab is finding ways to
incorporate it into your daily routine. Riding up an escalator, for example, is a great
opportunity for stretching tight calves. You can strengthen your shin muscles by doing toe raises
at your desk or during dinner. “Find small ways to add exercises throughout the day,” Begley says.
Troop agrees. If you’re doing hip exercises, for example, he suggests doing them while lying on
the floor watching TV.
RUNNING TIMES 25

TESTS
A / DOORJAMB TEST
To test hip flexibility, get
down on one knee with your
back to a doorjamb or other
tall, narrow object. Flatten
your lower back against the
doorjamb by rotating the
top of your pelvis backward
until your spine is vertical.
If that makes you feel a
stretch in your hip flexors,
they’re too tight. Stretch
them by striking the same
pose (minus the doorjamb),
pushing your hips slightly
forward if needed. Or, stand
and prop one foot comfortably
on a chair seat. Then
lean forward while keeping
the back leg straight and
torso tall.
7
IDENTIFY AND ADDRESS INFLEXIBILITIES.
Many runners do stretches willy-nilly, simply because everyone else is doing
the same ones. But if you’re already sufficiently flexible, Dicharry says, that’s
unnecessary.
The places most likely to be under-flexible, he says, are the hip flexors, ankles
and big toes. To assess, do the tests at right.
Another approach comes from Phil Wharton, a musculoskeletal therapist from
Willow Hill, Pennsylvania and the author of two books about stretching. Wharton
believes there’s much to be gained from incorporating active stretches not only into
your warm-up, but also into your routine later in the day, in part because we spend
so much of our lives sitting and “kind of turning off or detraining the very muscles
we want to run with.”
The most important places to focus, he says, are the glutes, lower back, hamstrings
(including stretches that isolate the lower end, behind the knee), hip adductors
and abductors, quadriceps and calves. Wharton advocates active stretching
methods (but not bouncy, ballistic ones) in which the stretch is held for a second or
two, released, then repeated.
If there isn’t time to do these after your workout, do them just before bedtime.
Not only is that good for reducing injuries, but you’ll get a better night’s sleep and
your muscles will recover for the next day’s run.
B / ANKLE FLEXIBILITY
Sit barefoot, heel flat.
Put something vertical in
front of you, like a foam
roller, and put your toes
against it. Scoot forward
until your knee touches it.
If you can’t do this without
raising your heel off the
ground, Dicharry says,
your ankle lacks flexibility.
Foam roll your calves and
stretch them.
C / BIG TOE FLEXIBILITY
Put the foot flat on the floor,
reach down and pull the big
toe up, trying for an angle of
30 degrees. If you can’t do
that, Dicharry says, your
plantar fascia is tight.
Rather than stretching it,
which can be risky, he
recommends self-massage.
8
Wear
comfortable
shoes, regardless
of what everyone
says is best.
Footwear is controversial, but the latest scientific findings are showing that your body may know
better than your friends, the shoe-company advertisements or the folks in your local running store.
A study by Benno Nigg, recently retired co-director of the Human Performance Laboratory at the
University of Calgary, asked 200-plus Canadian soldiers to test a diverse array of shoe inserts and
rate them for comfort. Half the soldiers were given the inserts they’d rated most comfortable, with
no attempt to tell them whether their choices were theoretically “right” or “wrong” for their particular
feet. The results were dramatic. Those who got the inserts had a 53 percent lower injury rate,
Nigg says, “and the only thing we did was to say, ‘Tell us subjectively what your comfort level is.’ ”
Nigg isn’t sure exactly what this “comfort filter” means, but he thinks it’s a critical factor in preventing
shoe-related injuries. Conenello has observed this effect as well. “If your shoes make you
feel awkward,” he says, “it’s going to throw you off.”
Exercises: Charlie Layton
26 RUNNING TIMES JANUARY/FEBRUARY 2015
ILLUSTRATIONS BY AM I COLLECTIVE

9
If you’re
laid up,
practice
active
recovery.
Injured runners generally view cross-training as a way
of keeping fit. But it’s also a way of speeding recovery.
Our ancient ancestors had to travel to find food; if they
were immobile for long, they starved, says Derderian.
Our bodies are adapted to heal on the move. “Immobility
is anathema,” he says. “We are far away from the bedrest
model.”
Tissues heal best with good blood flow, says Steve
Hanson, a Beaverton, Oregon, sports chiropractor who has
worked at the U.S. Olympic trials.
Not that you should use this as an excuse to run on an
injury that needs a layoff. All that’s needed, Hanson says,
is “any mode of exercise that elevates the heart rate for an
extended period of time.”
MAINTENANCE PLAN
Drill for
Speed
BY CARL LEIVERS
Speed work is an essential part
of any training plan. But higherintensity
running also puts more
stress on your tendons, ligaments
and muscle tissue. Andrew Kastor,
coach of the Mammoth Track Club,
recommends preworkout drills to
help bridge the gap between the
warm-up and the workout.
Drills increase the range of
motion in joints, which allows you
to stride with less effort. Kastor
says drills also fire up your nervous
system, making it more efficient at
controlling muscles.
Before a speed workout or race,
Kastor recommends doing two sets
of 10 meters of these three drills:
HIGH KNEES
Activates: hip flexors
Stretches: glutes
> Activating the hip flexor
reduces the work the
calf has to do to generate
knee drive. Increasing the
work the hip flexor does
also helps prevent
Achilles issues and
plantar fasciitis.
10
If something hurts, take prompt action.
Runners too often get hurt
worse, or stay injured longer,
because of denial.
“Doing the little things early
into injury can shorten the
time spent on the sidelines,”
Begley says.
Troop believes many injuries
can heal quickly if treated
in the first 24 to 72 hours. One
of the best tools, he says, is
ice. He’s also a fan of foam
rolling and of ibuprofen, at
least in the first 48 hours.
The latter, he realizes, is
controversial. But he thinks it’s
valuable to reduce the inflammation
as quickly as possible
so you can then rehabilitate
the true problem. If none of
this works within 72 hours, it’s
time to seek professional help.
If you’re forced into a layoff,
come back slowly. “I have witnessed
people rehab a stress
fracture and end up with a
soft-tissue injury because
they pushed too early,” Begley
says. “People feel a need to
make up for lost time, but that
can backfire.”
Related to this, she says,
is to avoid the temptation to
keep testing an injury. “If you
continue to poke, rub, stand,
jump or get up on your toes to
test the injury, you are delaying
the healing.”
Greg Roy, men’s head track
and field coach at the University
of Connecticut, offers this
advice: “Start once.” You only
want to make one comeback.
If you start back too early,
then you will have to take
more time off and start again.
Don’t rush it.
Finally, realize that injury
isn’t failure. “It’s an opportunity
to figure out how to do
something better—part of the
process of being an athlete,”
McHenry says. “It’s not going
to be clear seas every day.”
BUTT KICKS
Activates: hamstrings
Stretches: quads
> This drill works on
what Kastor calls “heel
pull-through” (keeping
the heel close to the butt
as your knee drives forward),
which improves
efficiency at fast paces.
BACKWARD STRIDERS
Activates: glutes
Stretches: hip flexors
and quads
> Backward running
helps lengthen your
stride, allowing you to
cover more ground while
running fast.
SEE VIDEO OF THESE DRILLS
AT RUNNINGTIMES.COM/
JANFEB15
RUNNING TIMES 27

MARIELLE
HALL
BRIANA
GESS
ERIN
DONOHUE
GRETA
FELDMAN
for years at Haddonfield and
currently mentors the middle
school team.
Baker’s managerial dexterity
has made what could
have been a fractious program
run smoothly for
decades. With the additional
coaching support, Baker
says, he can provide personal
attention where needed.
Other coaches take note
of the success. “Haddonfield
has set a high standard with
a team culture that enables
them to replenish year after
year,” says Tim McLoone, the
cross country coach at Rumson-Fair
Haven Regional High
School, whose teams compete
against Haddonfield in New
Jersey. “It helps motivate us to
prepare better, knowing that
Haddonfield is waiting for us
in championship races.”
The Haddonfield Pipeline
How one New Jersey school keeps churning
out high school stars. BY MARC BLOOM
IN THE FALL OF 2013, FRESHman
Briana Gess of Haddonfield
High School won the
New Jersey Meet of Champions
cross country title.
That she’s a Haddonfield
runner is no surprise; Gess
is the latest in what seems
to be a never-ending string
of highly successful runners
matriculating through
the South Jersey school. One
girl stars, departs, goes on to
future success, and another
girl fills her shoes.
The one constant Nick
Baker, 61, who is in his 38th
year of coaching and has
been there through it all.
The success isn’t entirely
because of Baker, though.
He’s just one cog in the
coach, athlete and parent
relationships that define
Haddonfield. “I’m like the
godfather,” Baker says of his
Haddonfield track family.
A Coaching Tree
Baker, who was born in Ireland
and moved with his
family to New York as a child,
is the head coach of the entire
boys and girls program and
moves individual coaches
around to satisfy team needs.
He is currently head boys
cross country coach, while
taking an assistant’s role during
winter and spring track.
Baker also guides any elite
girls, like Gess, who train
with his boys squad.
The longtime head girls
cross country coach is Mike
Busarello, who has a highly
competitive team with Gess
leading the way. In 2015,
Jason Russo will be head
girls track coach. Baker’s
wife, Maureen, has coached
The Making of a
Powerhouse
Haddonfield’s success began
with Erin Donohue, who
dominated in New Jersey
for four years and collected
three national mile titles
before she graduated in 2001.
Donohue went on to collegiate
success at the University
of North Carolina and
then to the 2008 Olympic
team in the 1500m.
The school has churned
out elite runners ever since:
Vanessa Wright (class of
2004), who was a 12-time
state Group 2 track and
cross country champion
and an NCAA Division III
COACH BAKER TELLS ME TO ‘JUST THINK
ABOUT WHAT YOU NEED TO DO RIGHT NOW.’
I FIND THAT VERY COMFORTING.”—BRIANA GESS
Left to right: Kirby Lee/Image of Sport; Victor Sailer/PhotoRun (2);
Courtesy of Kristy McNeil/Princeton Athletic Communications
28 RUNNING TIMES JANUARY/FEBRUARY 2015

All-American; Greta Feldman
(2009), a late bloomer who,
after giving up soccer, went
on to win nine individual
Ivy League titles at Princeton
and now competes for the
New Jersey-New York Track
Club; and Marielle Hall
(2010), a Foot Locker finalist
and 2:07 800m runner who
won the 2014 NCAA outdoor
5,000m for the University of
Texas. And now there’s Gess.
Donohue, now 31, says she
might have stuck with other
sports early on—“rather
than be thought of as a nerdy
cross country runner”—if
not for the ingenuity of Baker
and Busarello in making
the sport fun. She says that
huge team tents, giving the
girls their own staked-out
territory at daylong meets,
made the occasions feel like
camping trips.
Gess has benefited from
Baker’s evolving training
approach. In Donohue’s
day, Baker used Jack Daniels’
workout system. Baker
also relied on high mileage,
less so on intensity. With
research, constant refinement
(picking Donohue’s
brain when she turned pro)
and attendance at clinics,
Baker now has his top runners
do less mileage with
more intensity. He has adopted
some of the ideas of Scott
Christensen, the coach and
noted clinician at Stillwater
High in Minnesota.
“Coach Baker puts together
workouts that benefit each
individual runner,” says
Gess, who logged up to 50
miles a week last summer
while starting quality training
like, 10 x 300m in 45 seconds
with a lap jog, in late
August. “That’s something
I really like about him as a
coach.”
Plus, Baker provides Gess
with emotional support.
Gess admits to pre-race anxiety,
and Baker seems to have
the right antidote. “Coach
Baker tells me to ‘just think
about what you need to do
right now,’ ” Gess says. “I
find that very comforting.”
Baker, a former high
school and college runner,
finds comfort from his athletes
as well. He retired from
teaching PE in 2010, and
because he had both knees
replaced this year, he can
no longer run with the Haddonfield
teams. But each day
he relives what he calls his
“best memory”: when
3 o’clock comes and the kids
emerge from school for
practice.
GARDEN STATE
ELITES
Robby Andrews
HIGH SCHOOL > Manalapan
800m PR > 1:44.71
1500m PR > 3:34.78
Julie Culley
HIGH SCHOOL > North Hunterdon
5,000m > 2012 Olympic trials
champion
Craig Forys
HIGH SCHOOL > Colts Neck
3,000m STEEPLECHASE PR >
8:24.09
Ashley Higginson
HIGH SCHOOL > Colts Neck
3,000m STEEPLECHASE > 2013
runner-up at U.S. outdoor
championships
Ajee’ Wilson
HIGH SCHOOL > Neptune
800m > Sixth in 2013 world
championships
THE NATION’S LARGEST HALF MARATHON
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13.1 Miles | May 2 | IndyMini.com
TRY OUR

Steady Gains
Running his best at 66, Lloyd
Hansen focuses on incremental
improvement. BY ARIANNE BROWN
IN 2013, LLOYD HANSEN WON NATIONAL CHAMPIonships
in his 65–69 age division in cross country,
track and road racing, and he set nationalclass
PRs from 5K (18:08) to the half marathon
(1:22:25). Just over a decade ago, he was happy
to complete a 5K with his daughter at 9-minute
pace. That transformation hasn’t happened
overnight, and it has been the result of some
hefty analysis. Hansen, a former vice president
and controller for Ford Motor Company,
has applied the methodical strategies that were
part of his professional life to his training and
racing. In his role at Ford, Hansen was charged
with improving financial
results year after year. “It
gives me a thrill to identify
and implement successful
processes that will improve
results,” Hansen says.
At age 54, when he retired,
he realized he needed to
improve himself. Overweight
and in the early stages
of heart disease, he took
up running, approaching it
with the same goals he had
looked for in finance: good
processes, steady gains and
constant improvement.
“When I first started, it
was about having consistent
mileage, tracking calories and
weight loss,” he says. In his
first year of training, Hansen
lost 35 pounds. He worked
his way up to running 25
miles per week and completed
that 5K with his daughter.
At the end of each year,
Hansen evaluated what
worked and what didn’t, setting
a new goal to improve
upon past results.
Having lost most of the
weight he needed to, Hansen
set his sights on speed. While
serving on a Mormon mission,
he ran intervals with
a club. “And that helped a
little bit,” Hansen says, “but
I wanted to know why interval
training was so important
and what intervals would be
most effective for me.”
He became a student of
running and found coach
Jack Daniels’ classic,
Daniels’ Running Formula.
Hansen created his own
training program, and it
wasn’t long before he saw his
times drop. After five years
of training, he won his first
national championship.
“I have been pleasantly
surprised at how fast progress
comes if you stick to a
program,” Hansen says. “Age
is not as big a factor as you
would think.”
Hansen credits much of
his success to his Tuesday
speed sessions with friends
STATS
Lloyd Hansen
DATE OF BIRTH May 5, 1948
LIVES Salt Lake City
MASTERS PRS
5K 18:08 (2014)
8K 31:02 (2014)
10K 37:47 (2011)
HALF MARATHON 1:22:25 (2014)
MARATHON 3:07:27 (2008)
in Salt Lake City. They
follow a three-week cycle,
alternating between
6 x 800m, 6 x 1 mile and
3 x 2 miles. “The 800s help
build VO 2
max, and the mile
intervals help improve our
lactic threshold,” he says.
A 3-mile warm-up and
a 3-mile cool-down make
it a second long run for the
week. He believes he has had
more success with 800m,
1-mile and 2-mile repeats
because they are easier on
his body.
TRAINING
LOG
TWO-WEEK TRAINING
SCHEDULE LEADING UP TO
THE AUG. 16 HOBBLE CREEK
HALF MARATHON
WEEK 1
MONDAY
Easy 7.5 miles
(8:08 pace); 40-minute
strength workout (core
and upper body)
TUESDAY
3-mile warm-up,
6 x 800m (average 2:52
pace), 3-mile cool-down
WEDNESDAY
Easy 7.5 miles
(8:10 pace)
THURSDAY
Easy 8 miles
(7:55 pace); 40-minute
strength workout
(core and legs)
FRIDAY
Easy 7.2 miles
(8:01 pace)
SATURDAY
14 miles (first 7 miles
at 8:30 pace, second
7 miles at 7:24 pace)
SUNDAY
Off
TOTAL MILES 53.2
WEEK 2
MONDAY
Easy 7.5 miles
(8:01 pace); 40-minute
strength workout
(core and upper body)
TUESDAY
3-mile warm-up, 6 x 1 mile
(averaging 6:30 pace),
3-mile cool-down
WEDNESDAY
Easy 6 miles (8:10 pace)
THURSDAY
Easy 4 miles (7:50 pace)
with 6 x 30-second strides;
40-minute strength
workout (core and legs)
FRIDAY
Easy 3 miles (8:19 pace)
SATURDAY
Race day 1:22:24 half
marathon (6:17 pace)
TOTAL MILES 45.6
30 RUNNING TIMES JANUARY/FEBRUARY 2015

Evan Pilchuk/myEPevents; Exercises: Elizabeth Krenos
Hansen does his weekly
long run with his training
group, the Runagades.
Craig Green and Mark Payne,
training partners and new
masters, admire Hansen’s
dedication and look to him
for help in their own training.
“He not only has focus,
but he likes to assume that
mentor role,” Green says.
Payne appreciates Hansen’s
ability to plan and
deliver.
“Lloyd is a competitor,”
Payne says. “He decides
where he wants to be in six
months, builds a training
plan, then executes it.”
Cross-training, particularly
swimming and
strength training, are the
newest additions to the regimen.
Monday and Thursday,
Hansen now spends 30–40
minutes on exercises like
planks, crunches and walking
lunges, focusing on core
and leg muscles.
“I have only been doing
these sessions for about
two years, but they have
really helped,” Hansen says.
“I find my muscles do not
fatigue as much at the end of
a race, and I have developed
a much stronger running
cadence.”
The remaining days are
for rest and recovery, and
he spends much of that time
running easy on the trails of
the Wasatch Mountains.
Hansen also considers his
detailed log a helpful tool to
discover his ideal mileage
and recovery time.
“My uniqueness has been
not so much my absolute
performance, but reaching
that level starting so late
in life and continuing to
improve each year,” he says.
“I am sure that age will be
catching up with me soon,
but it has been a thrill to be
setting PRs at 66.”
10:00 Strength Circuit
Masters runners often think they can’t fit strengthening and injury-prevention routines
into their packed schedules. But all you need is 10 minutes. BY CATHY UTZSCHNEIDER
Cut 10 minutes from your run four to six times a week and perform each of the
following exercises for the length of time indicated:
1:00 SQUAT
2:00 LUNGE
1 minute leading with each leg
1:00 BENT-LEG DONKEY KICK
30 seconds per leg
1:00 STRAIGHT-LEG DONKEY KICK
30 seconds per leg
1:00 FRONT PLANK
1:00 SIDE PLANK
30 seconds on each side
1:00 PUSHUP
1:00 DIP WITH A BENCH OR CHAIR
1:00 SEATED RUNNING ARMS
“It’s a tangible activity that
makes me feel stronger while also
providing confidence.” —MARY KATE
SHEA, 17-time Boston qualifier
National-level champion masters runner and coach Cathy Utzschneider, Ed.D., is the author of
Mastering Running, Human Kinetics, 2014.
RUNNING TIMES 31

R
T
WINTER GUIDE
TO RUNNING
RACE
32 RUNNING TIMES JANUARY/FEBRUARY 2015

READY
all winter long
Extreme weather can
make runners want
to throw in their Yaktrax
and hibernate until
March. But you don’t
have to lose fitness
in the cold. By protecting
key workouts, seeking
unusual training locales
and wearing the right
gear, you can emerge
ready to run well in
a spring race.
BY JOHN HANC
RUNNING TIMES 33

ICY, ANKLE-BREAKING ROADS;
stop-you-in-your-tracks wind
gusts; polar vortices: As a runner,
how could you forget the
winter of 2013–14
The Old Farmer’s Almanac
has called for more of the same
in 2015. A new term, “refrigernation,”
describes the “vicious
cold” it claims will hit parts
of the country.
Regardless, we runners will
continue to run. We have to.
You want to run a good half in
March, a strong Boston in April
You can’t afford to wait until
Presidents’ Day weekend to start
training. And while a couple of
weeks off from running every
so often can be beneficial—and
the middle of January is a better
time than most—do you really
want to be sucking wind in
April, regretting the loss of all
that hard-won fitness you had
back in November
There are plenty of serious
runners, in some of the coldest
climates in the U.S., who find
ways to train through the dead
of winter. They get their mileage,
maintain their fitness and
emerge race-ready in spring.
You can, too. If you’d like to
follow in their double-layered
footsteps, here’s some advice
on how to stay race-fit over the
next two months.
R
T
WINTER GUIDE
TO RUNNING
1
THE ROADS ARE CLEAR SOMEWHERE:
GO FIND THEM
For many in the Northeast, last winter
meant roads covered in ice and snow.
In New York, however, two of the largest
and most heavily used parks, Manhattan’s
Central Park and Brooklyn’s Prospect
Park, were almost always plowed and
salted, even the morning after heavy
storms. Mike Fernandez, who lives in
the suburbs, knew that and did most
of his long training runs in the city. The
45-minute drive from his house and
normal training environs was well worth
it. “It opened up a whole new world for
me,” he says. “The park has its hills,
plus there were always groups I could
latch on to if I wanted.”
New York, like many other cities, also
has a winter run series. Fernandez, 45,
entered a few of the weekend winter races
organized by New York Road Runners or
NYC Runs. Again, he knew that way he was
likely to find relatively clear roads to run
on, not to mention water stops.
In early April, Fernandez ran the Greenwich
(Connecticut) Half Marathon in a
PR of 1:27:17. He credits the fitness he
developed on the cold but runnable hills
of Central and Prospect parks for his performance.
“I bet no matter where you live,
there are places where you can go and
get your long runs or workout in,” he says.
“You just have to be creative and find them.”
Opening spread: Jordan Siemens/Getty Images; This page: Shutterstock
2DIVIDE
TO
CONQUER
THE ’MILL
“I hate the treadmill.”
It’s a common refrain
among serious runners.
“I sympathize,” says Joe
Puleo, a Philadelphiabased
coach and coauthor
of Running Anatomy.
“I hate the treadmill,
too.” So he has found a
way to incorporate it into
his athletes’ regimen
with the least amount
of anguish. “If there’s a
long run on the schedule,
I have them divide it,” he
says. “We’ll do a harder
pace in the morning, like a
tempo run, and have them
do a longer, easier aerobic
run in the afternoon.”
You break the mental
drudgery of the treadmill
into two more manageable
pieces and simulate
the stress of a long run by
adding intensity. “Nobody
wants to do a 2-hour
treadmill run, but most of
us can manage 60 minutes,”
Puleo says.
He recommends the
following workout for the
morning session. Start
with a 20-minute warmup,
then gradually progress
from slightly under
lactate threshold (the
pace you can race for an
hour) to beyond threshold
pace, in 10 x 2-minute
segments. For a runner
with a goal LT of 7 minutes
34 RUNNING TIMES JANUARY/FEBRUARY 2015

One word for
winter speed
training:
abata
ON
20 seconds
OFF
10 seconds
REPEAT
8 times
per mile, for example,
increase the treadmill
speed to 8.1 miles
per hour, hold that for
2 minutes, then increase
the speed by 0.1, to 8.2
miles per hour. Run at
that pace for 2 minutes,
and so on, up to 8.9. “The
workout will reach goal
LT pace at 8.6,” Puleo
says. “The final three
intervals will help push
LT pace without causing
THAT’S THE FORMULA FOR A TABATA WORKOUT—
the super high-intensity workout protocol
developed by Japanese exercise physiologist
Izumi Tabata, who in 1998 published
an influential research paper based on his
work with speed skaters. When these athletes
followed maximum-effort bouts of
exercise with very short rest periods, there
was an unexpected finding: “They showed
significant improvement in VO 2
max, compared
to people doing endurance activity,”
says Bob Otto, exercise physiologist and
director of the human performance lab at
Adelphi University. “Their ability to tolerate
lactate acid was greater as well.”
Why Probably because the short, highintensity
bouts of exercise quickly use
up your ATP, your short-term energy system.
The even shorter periods of rest force
your body to respond by more efficiently
processing oxygen, thereby raising your
VO 2
. The short duration of the workouts
makes them ideal for winter treadmill
sessions or brief periods outdoors.
Two important caveats. First, to do
these correctly you have to follow the
protocol: That’s a 100 percent effort for
20 seconds, and a rest of only 10 seconds,
repeated eight times. “These are intense
workouts,” he says. If you need to start
with three or four reps instead of eight,
that’s fine. Make sure that you warm up
and cool down thoroughly.
Second, if you’re training for a spring
half or full, the Tabata-style workouts are
not a replacement for long runs.
But one Tabata-type session, done correctly
once every two weeks, Otto says,
can help you maintain and probably
improve on the VO 2
max and LT capabilities
you had going into the winter.
any excess fatigue,
because there are only
6 minutes of effort
barely above LT.” Complete
the workout with a
20-minute cool-down.
Do the afternoon session,
at least six hours
after finishing the morning
workout, at a comfortable
aerobic pace.
Take the next day off,
and don’t do this twintreadmill
workout more
than three times during
a marathon buildup.
“It’s a strenuous workout,
and recovery is at a
premium,” Puleo says.
But it does provide a way
to get in your long run,
developing maximum fitness,
without having to
face the elements. For a
spring marathon, it will
prepare you to run about
2 hours and 15 minutes
outdoors.
4
RUN IN CIRCLES
This April, Gail Butrymowicz plans
to do her 14th consecutive Big
Sur International Marathon—
impressive when you consider that
Butrymowicz lives in Green Bay,
Wisconsin, where average January
highs are 24 degrees and lows are
9, with 13 inches of snowfall.
She once fell off a treadmill and
refuses to step on one again. Also,
Butrymowicz says, she slips on the
ice while running, even with traction
devices like Yaktrax. So how
does she get in marathon shape
in one of America’s coldest cities
She runs on an indoor track at
her local Y, where it’s 11 laps to the
mile. But who’s counting “I go by
time,” Butrymowicz, 52, says. And
the time flies when she’s got her
headsets on—no problem doing
that on an indoor track, especially
during the less-crowded midmorning
hours when she trains. She can
get in a rhythm and just run. There
are water fountains and a bathroom
nearby, and, as the elevated track
circles the workout area, she can
watch people below to break up the
monotony. Moreover, the rubberized,
14-foot-wide track is easier on
the joints, and the 70-degree temperature
at the gym allows her to
run in shorts or a running skirt and a
T-shirt—in January. “People say,
‘I can’t believe you can run in circles
for hours,’ ” she says, “but I feel
good running on that track.”
Butrymowicz runs three times
a week indoors in January and
February. Her longest runs on the
Y’s track are 2 hours. Come late
February and March, she’s able to
integrate at least one outdoor run
per week into her regimen and do
her 20-milers outdoors. But in the
darkest depths of winter, the indoor
track is her salvation. “That Y has
been a blessing to me,” she says.
“I wouldn’t be able to do a spring
marathon without it.”
If you use an indoor track, reverse
directions frequently to reduce the
stress on your inside leg.
RUNNING TIMES 35

5
“I’M
DRESS FOR
WINTER
SUCCESS
THE GLASS-HALF-FULL RUNNERS AMONG
us know there’s no such thing as bad
weather, just bad gear choices. “Don’t
be afraid of the cold,” says Andrea
Walkonen of Lebanon, New Hampshire.
“It’s just cold, and there’s plenty
of amazing winter gear out there that
can keep you warm.”
“You gotta have the gear,” agrees
Dennis Petrushkevich, who lives in
LaGrange, Illinois, a suburb of Chicago.
“But if you do, you can train successfully
in winter.”
These two know of what they speak:
Both Walkonen and Petrushkevich
trained through extreme cold in their
home states last winter and were able
to hit the ground running come spring,
all the way through the finish line on
Boylston Street in April. Both had outstanding
Boston Marathons: Walkonen,
27, was the ninth American woman,
in a time of 2:37:06. Petrushkevich—a
veteran of 54 marathons, many of them
sub-3:00—ran 3:13:38, a solid time for
a 57-year-old.
Both were able to do their long runs
outdoors, even in sub-zero conditions,
by dressing appropriately. Here’s the
latest in extreme winter gear from two
cold warriors:
A BRIGHTLY
COLORED VEST
OVER THE JACKET
FOR MAXIMUM
VISIBILITY
THIN, LIGHT PAIR
OF GLOVES INSIDE
THICK MITTENS
Walkonen calls
these “my ‘winter
boxing gloves.’
They’re huge; they
look like I’m going
out to fight.”
Andrea
THE QUEEN OF OVERDRESSING,”
SHE LAUGHS.
EARMUFFS
AROUND
THE HAT
KNEE HIGH-SOCCER
SOCKS, OVER THIN
“FOOTIE” SOCKS
SKI CAP
NECK WARMER
AND FACE MASK
THREE LONG-SLEEVE
SHIRTS, A FLEECE
JACKET OVER THE
LONG SLEEVES
COMPRESSION SHORTS AND
A PAIR OF FLEECE SPANDEX
PANTS OVER THAT
ASICS HYPER
SPEED
Gloves and shorts: Thomas MacDonald; Shirt and socks: Mitch Mandel
R
T
WINTER GUIDE
TO RUNNING
FROM THE COACH
GET YOUR
BRAIN
IN GEAR
There are two sets of stories
you can buy into with winter
running, says Travis Macy, a
coach and elite ultradistance
runner in Evergreen, Colorado.
“The main story you hear is,
‘Oh, my God, it’s so cold outside,
it’s terrible for running.’
That’s the one most people
believe. They expect to suffer,
36 RUNNING TIMES JANUARY/FEBRUARY 2015
ILLUSTRATIONS BY ËLODIE

Mittens: Photodisc; Socks and shirt: Kent Pell; Tights: Thomas MacDonald;
Shorts: Matthew Reigner
Dennis
“I LIKE THE NEW TECHNICAL FIBERS, BUT THERE’S
STILL NOTHING LIKE WOOL TO KEEP YOU WARM.”
TWO TURTLENECK,
LONG-SLEEVE
TECHNICAL T-SHIRTS
UNDERWEAR, TIGHTS
AND SHORTS WITH
CROSS-COUNTRY
SKI PANTS OVER THE TOP
so they suffer.” But, says
Macy, there’s another way to
look at winter running. “It’s
good mental training to be
out there,” he says. “If you
ASICS GEL-TRABUCO
GORE-TEX TRAIL RUNNING SHOES
can consistently run in winter
conditions, you can run anytime,
anywhere.”
Macy also believes that
having a race in March is
SKI CAP AND
BALACLAVA
A CROSS-COUNTRY
SKI JACKET WITH
FELT LINING
DOUBLE-THICK
WOOL MITTENS
“I paid a lady
to knit these for
me. They’re 100
percent wool and
about twice the
size of my hands.
I washed them in
hot water, put
them in the dryer,
and now they’re
airtight. They keep
my hands warmer
better than any
combination of
gloves and mittens
I’ve ever had.”
HEAVY SOCKS,
USUALLY WITH SOME
WOOL IN THEM
important. “Having that as a
goal creates accountability,”
he says. “In order to perform,
you have to do the training in
January and February.”
6
WARM UP TO
WINTER RUNNING
From preheating shoes to doing workouts
underground, runners have their
tricks for dealing with whatever Mother
Nature sends their way.
FIND A PARKING GARAGE
Another alternative to a treadmill is a
parking garage, especially one that is
underground. “You can get a lot of things
done there early in the morning when no
one is there,” says Mark Misch, men’s
cross country and track and field coach at
the University of Colorado at Colorado
Springs. “Sometimes you have to be creative
with different workouts, like hills
and fartlek, but it works. We had a young
man make All-American indoor in the
800m last season, and he never did a
workout on an indoor track.”
IT’S THE LITTLE THINGS
Amber Wilson, 26, lives in Lander, Wyoming,
where she says it’s winter nine
months of the year. She’s learned to warm
up her shoes and socks with a blow-dryer
before she sets out. “I’m convinced if my
feet start out warm, they’re more likely to
stay that way,” she says. “They definitely
don’t get warmer on their own.” She also
uses snow-covered hills for speed work,
because they don’t require turns. “I’m
less likely to biff it on ice taking a corner
on the track,” she says. And her rule of
thumb for giving in to the treadmill If her
eyelashes freeze before she’s reached
the end of the street.
MAKE A GETAWAY
The Hansons-Brooks elite team, which
includes Desiree Linden and Bobby
Curtis, escapes the worst of the Rochester
Hills, Michigan, winter with trips to
Reunion, Florida. With frequent flights
from Detroit into nearby Orlando, the
Hansons runners don’t have to endure
a time change and they have access
to miles of rolling dirt roads, says coach
Kevin Hanson.
RUNNING TIMES 37

THE STUFF IN BETWEEN
Build your connective tissue to run stronger and avoid injury.
AN EXCERPT BY PETE MAGILL
RUNNING TIMES 39

Most runners don’t think
about connective tissue
until it hurts. We have
a general awareness
that our bodies contain
support structures like
bones and ligaments to
prevent us from collapsing
into blobs of Jell-O,
but that’s where our
curiosity ends.
Until our first case
of Achilles tendinitis. Or
plantar fasciitis. Or IT
band syndrome. Or until
we sprain an ankle, tear
cartilage in our knee or
suffer a stress fracture.
Then we become
experts. We visit doctors
or podiatrists, learn
about the particular connective
tissue we’ve
injured, begin a lengthy
course of physical therapy
and curse the day we
overlooked the importance
of strengthening
this vital tissue. Because
here’s the scary truth:
Once connective tissue
damage is done, it’s
difficult—sometimes
impossible—to undo.
WHAT IS CONNECTIVE TISSUE
Connective tissue is exactly what it sounds like: tissue that connects
your body’s muscles, organs, blood vessels, nerves and
other parts to one another. It supports, surrounds, strengthens,
stores energy for, cushions and protects the components of your
running body. It’s the glue that holds you together.
Connective tissue is a catchall phrase for tissues that take
many forms, from the gel-like areolar tissue, which binds skin
to muscle, to the rock-solid bones that comprise your skeleton.
Connective tissues most associated with running include bone,
tendons, ligaments, cartilage and fascia.
CONNECTED TRAINING
Most connective tissues adapt to training, but there’s a catch: They
adapt at a much slower rate than muscle. When you allow your
muscle development to outpace connective tissue adaptation, the
result can be injury. Runners begin training and their muscles
improve rapidly. Encouraged, they increase the intensity and
length of their workouts. The next thing they know, they’ve got
Achilles tendinosis, tibial tendinitis or stress fractures in their
feet. Their connective tissue couldn’t cope with the increased
workload, even though their muscles seemed fine.
Some connective tissues won’t ever improve much with training.
For these tissues, such as cartilage and ligaments, your
emphasis needs to be on injury prevention. You must strengthen
muscles that directly affect the tissues (often smaller muscles
overlooked in traditional strength-training routines) and use
stretching and massage to reduce tissue tension.
Most of all, training connective tissue requires patience. Getfit-quick
schemes rarely produce fast fitness; they produce injury.
BONES
STRUCTURE UNDER REMODELING
YOUR ADULT BODY CONTAINS 206 DIFFERENT BONES. THESE BONES
form a balanced and symmetrical skeletal structure that puts even
the best Lego toys to shame. They’re also your primary defense
against gravity, with your femur (thigh bone) alone capable of
supporting up to 30 times your weight.
Of course, we runners tend to push gravity defiance to the
limit. A single step during a distance run creates an impact force
approximately two to three times your body weight. Lucky for us,
bone is a living tissue that undergoes constant renewal. Under
normal conditions, about 4 percent of your bone is broken down
and replaced through a process called remodeling. When you run,
this process goes into overdrive. Just as your body strengthens
muscle fibers by replacing damaged myofilaments, it also uses
remodeling and modeling—a separate process that fortifies bone
with extra bone tissue—to create bigger, stronger, better bones.
But rebuilding and fortifying your bones takes time. At the
40 RUNNING TIMES JANUARY/FEBRUARY 2015

Selected
Training for
Connective
Tissue
Previous page: Getty Images, This page: Shutterstock (2)
beginning of remodeling, cells called osteoclasts
dig out old, damaged bone tissue, leaving tiny cavities
in your bones. It then takes three to four months
for other cells called osteoblasts to fill those cavities
with new bone. In the interim, you’re left with
porous bone that’s susceptible to injury. During
this phase, runners who push too hard for too long
often end up with a stress fracture as their reward.
If you do get a stress fracture, the wait begins
again. It will take three to four months for your
body to repair the fracture. Training too soon
risks re-injury.
TRAINING TO BUILD BONE
Training bone begins with nutrition (see sidebar,
“Ten Foods for Happy Bones”). Poor nutrition
leads to weak bones. In fact, deficient calcium in
your diet can force your body to mine bones and
teeth (which contain 99 percent of your body’s
stored calcium) for the mineral. If you are diagnosed
with a stress fracture, pool running is
your best cross-training bet. Resistance training
triggers improvements in bone strength, but
intermediate and advanced runners might need
to increase their usual volume of reps and sets
by 25 to 50 percent to continue strengthening
their connective tissue.
TENDONS
ORGANIC CABLES
TENDONS CONNECT MUSCLE TO BONE, TRANSMITting
the force generated by muscles to move your
joints—and hence your body. But tendons are
far more than organic cables. They are active,
responsive and vital partners with your muscles,
so much so that the two tissues are regularly
referred to as a muscle-tendon unit.
Muscles don’t end where tendons begin. There
is no line drawn. Instead, there is a transition area,
the muscle-tendon (or musculotendinous) zone,
where muscle gradually gives way to tendon. In this
zone, muscle fibers and tendons merge, operating
as a unit. It is only at the outskirts of this zone that
tendons finally emerge as the glistening, white,
fibrous cords that eventually connect to bone.
THE MEETING POINT
The point at which individual muscle fibers
meet tendon, the myotendinous junction, is your
TEN FOODS
FOR HAPPY
BONES
Most of us know
we need calcium
and vitamin D for
healthy bones, but
our skeletons are
hungry for more
than just a glass
of milk. A good set
of bones requires
a constant and
adequate supply
of protein,
magnesium,
potassium,
phosphorus,
fluoride and
vitamin K. Each of
the following 10
foods is unusually
abundant in at
least several
nutrients that
give your bones a
boost:
1
Almonds
2
Bananas
3
Canned
sardines
4
Orange juice
5
Raisins
6
Roasted
pumpkin seeds
7
Soy products
8
Spinach or
broccoli
9
Wheat bran
10
Yogurt
Wobble Board
Exercises
Wobble boards are supported
by a ball projecting from the
base. This routine works your
kinetic chain (the interconnected
muscles, nerves and
other structural components
of your running body). It helps
immunize your body against
shin splints, plantar fasciitis,
Achilles problems, patellar
tracking syndrome and
IT band syndrome. Allow
two to three minutes for
recovery between sets.
Repeat on opposite side.
Wobble—Forward and Backward
This is a great exercise for
strengthening and stabilizing
plantarflexion and dorsiflexion.
SKILL LEVEL: Intermediate, Advanced
A /
Hold on to a chair or
other support. Center
your weight over the
middle of the board
(often, the best balance
requires moving
your heel closer
to the center). Rock
forward and touch the
front of the wobble
board to the floor (or
as close as you can
get). Limit the bend
at your knee. Focus
on using the ankle’s
range of motion.
B /
Rock backward until
you touch the floor (or
as close as you can
get). One rep includes
both the forward and
backward rock. Start
with five to 10, then
increase by no more
than 10 reps per week
to a maximum of 100.
RUNNING TIMES 41

Wobble—Side to Side
This exercise helps to stabilize
against inversion and eversion
(rotating the foot inward or
outward).
SKILL LEVEL: Intermediate, Advanced
A /
Begin as you did the
previous exercise.
This time, rock inward
and touch the side of
the wobble board to
the floor (or as close
as you can get).
B /
Rock outward until
you touch the floor (or
as close as you can
get). One rep includes
both the inward and
outward rock. Start
with five to 10, then
increase by no more
than 10 reps per week
to a maximum of 100.
Wobble—Around the Clock
Wobbling in a circular motion
builds on the strength and stability
that you’ve developed from the
previous exercises.
SKILL LEVEL: Intermediate, Advanced
A /
Rock forward to touch
the front of the wobble
board to the floor
(or as close as you
can get), then begin
a clockwise rotation,
keeping the edge of
the wobble board
against the floor.
B /
After one full
rotation, reverse
direction, doing
the same exercise
counterclockwise.
Use the same reps
progression as with
the previous wobble
board exercises. One
rep includes both
rotations.
muscle’s weak link. It’s here that most muscle strains occur. Powerful
eccentric contractions cause damage either at this junction
or directly above it. If you’re lucky, damage will be limited to
a few fibers and some short-lived soreness. If you’re unlucky, a
complete muscle tear might require surgery and physical therapy.
The good news is that the muscle-tendon zone gets a rich blood
supply from muscle fibers, resulting in a healing rate that almost
parallels that of muscle.
Achilles tendon injuries, the plague of runners (especially those
aged 40 and over), range from mild tendinitis to complete rupture.
Achilles tendinitis is an overuse injury that is accompanied by
painful inflammation. Achilles tendinosis, on the other hand,
involves degenerative damage at the cellular level that produces
chronic pain without inflammation. Until the late 1990s, almost
all Achilles pain was thought to result from tendinitis. Now, it’s
understood that most Achilles pain is generated by tendinosis.
The best treatment for Achilles tendinosis is eccentric heel dips,
a remedy discovered by Swedish orthopedist Hakan Alfredson.
Alfredson was a runner who developed severe Achilles pain. In
a podcast with the British Journal of Sports Medicine, Alfredson
explained that he’d asked his boss to perform surgery on the tendon,
only to have his boss reply, “If we operate on you, you need to
be on sick leave. And we cannot afford that here at the clinic … I
won’t ever operate on your Achilles tendon.”
Desperate to get the operation, Alfredson attempted to rupture
his Achilles with a high-volume bout of heel dips. Instead,
he got better. A 2012 study published in the British Journal of
Sports Medicine investigated the long-term effects of heel dips.
Researchers questioned 58 patients who’d previously treated their
Achilles tendinosis with 180 heel dips per day for 12 weeks. The
study reported that almost 40 percent of the patients remained
pain-free five years later. The researchers also noted that two
similar studies on the long-term effect of heel dips showed even
better results, with 88 percent and 65 percent of those patients
reporting little or no pain. It’s not calf strengthening that does
the trick. It’s stress on the tendon itself, and subsequent adaptations,
that lead to healing.
In the absence of proactive treatment (like heel dips), damage
done to tendons in the white fibrous zone—that bloodless stretch
preceding the interface with bone—has a gloomy outlook. A 2013
study from Denmark tried to determine the tissue turnover rate
(the time it takes to regenerate completely new tissue) for this
zone. Previous estimates ranged from two months to 200 years.
The researchers chose subjects who’d lived during the nuclear
bomb testing from 1955 to 1963, when atmospheric levels of carbon-14
were highest. They then measured existing levels of radioactive
carbon-14 in the subjects’ muscles and Achilles tendons.
Tested muscle was clear of carbon-14. In contrast, tested tendon
showed levels of carbon-14 that hadn’t changed in the decades
since atomic testing. So when can you expect damaged tendon
tissue to regenerate According to this study: pretty much never.
42 RUNNING TIMES JANUARY/FEBRUARY 2015

Selected
Training for
Connective
Tissue
Resistance Band Routines
Resistance tubing or band exercises for the hips and lower legs build strength to help runners
maintain stability throughout the course of runs and protect against connective tissue injuries from the hips
to the toes. It’s important to use tubing or bands that provide the correct resistance for your fitness. The TheraBand
tubing and bands shown in these exercises employ eight color-coded levels of resistance. Always allow
at least two to three minutes of recovery between exercises.
Side Steps
Monster Walk
Getty Images
Side steps are a good workout for
strengthening and stabilizing your
hip abductors. Most chronic lowerleg
connective tissue injuries have
their genesis in weak hips. Either
resistance tubing or a resistance
band can be used for this exercise.
SKILL LEVEL: All Levels
A /
Loop the resistance
tubing either above
your knees (least
resistance), below
your knees (medium
resistance) or around
your ankles (greatest
resistance, as
shown). Bend your
knees slightly with
your feet hip-width
apart.
B /
Step to the side until
the tubing provides
significant resistance
(to the point you can
reasonably go). Then
slide your pivot foot
over to re-create
your original stance.
Now repeat this
sidestepping movement
for 10–20 feet
in one direction, and
then reverse direction.
Gradually add
distance.
TRY THIS: Resistance bands
allow you to improve all types of
connective tissue, particularly
fascia and tendons.
Monster walking works your hip flexors, extensors and abductors, providing a
great all-around strengthening workout for your hips. Either resistance tubing
or a resistance band can be used for this exercise.
SKILL LEVEL: All Levels
A /
Loop the band above
your knees for less
resistance or below
(as shown) for more.
Bend your knees
slightly, with your
feet hip-width apart.
Keep your arms loose
at your sides.
Walkout/Jogout
Walkouts and jogouts provide good
overall kinetic-chain training,
especially for knees.
SKILL LEVEL: All Levels
A /
Fasten low-resistance
tubing to a door
anchor, knob or other
secure object. Fasten
the opposite ends to
a belt looped around
your waist. Face away
from the anchor.
B /
Walk or jog a few
strides forward until
the resistance interrupts
your stride.
Then allow the loop
to pull you back as
you walk/jog backward
to your starting
position. Repeat until
fatigued (never push
through pain).
B /
Step forward and to
the side at a 45 degree
angle, keeping the
bend in your knees.
Step forward and to
the opposite side at a
45 degree angle. Walk
for 10–20 feet. Slowly
increase the distance.
Backward Walkout/Jogout
Backward walkouts and jogouts
continue the strengthening work
for the knee (especially the ACL).
SKILL LEVEL: All Levels
A /
Fasten low-resistance
tubing to a door
anchor, knob or other
secure object. Fasten
the opposite ends to
a belt looped around
your waist. Face
toward the anchor.
B /
Walk or jog a few
strides backward
until the resistance
interrupts your
stride. Facing the
same direction, allow
the loop to pull you
back to your starting
position. Repeat until
fatigued (never push
through pain).
RUNNING TIMES 43

Hip Adduction
Hip adduction strengthening is
often overlooked by runners,
but it’s important to balance hip
abduction strength with adduction
training. This exercise will help
keep your hips stable through your
full stride and during foot strike.
SKILL LEVEL: All Levels
A /
Secure a resistance
band to an anchor or
other secure object
at ankle level. While
standing, loop the
band around your
anchor-side leg, just
above the ankle, with
your opposite foot
positioned slightly
back. Hold on to a
secure object for
balance.
B /
Keeping your knee
straight, pull your leg
inward, across your
opposite leg. Slowly
return to the starting
position. Continue
until fatigued (never
push through pain
with this exercise),
then switch sides and
repeat.
Ankle Dorsiflexion
Ankle dorsiflexion (angling your
foot toward your shin) training
is great for preventing front shin
splints (pain along the outside of
your shins).
SKILL LEVEL: All Levels
A /
Sit on the floor with one leg extended in
front of you, the other bent at the knee.
Attach the resistance band around the top
of your foot and anchor to a secure object.
If desired, place a towel beneath your
Achilles. Start in the toe-forward position.
TENDON TRAINING
Running and resistance-training exercises contribute to tendon
stiffness. Wobble board and resistance band/tubing exercises
(see pages 39 and 41) further strengthen the entire kinetic
chain (muscles, connective tissue and nerves from hip to toe);
this helps to prevent tendon inflammation and damage. Active
Isolated Stretching (AIS) is useful for working the muscle-tendon
zone because it sidesteps the stretch reflex that can lead to
strains in this area.
FASCIA
WOVEN COCOON
IMAGINE THAT A SPIDER WITH SUPERNATURAL POWERS LIVES WITHin
you. And imagine that this spider spends its days spinning a
single continuous web that cocoons your body beneath the skin,
a web that spreads inward, surrounding and penetrating every
muscle, nerve, organ and bone—every structure, cavity and tissue
in your body. That’d be one heck of a web. Minus the spider,
that web—a continuous weave of collagen and elastin fibers that
grows thicker and thinner and that appears as membrane, sheet,
cord and gristle—is your fascia.
Once considered the Saran Wrap of the body, fascia has recently
been nominated for a status upgrade by some researchers. They
view fascia as a reactive tissue. They believe it contracts and
relaxes like muscles (albeit at a slower rate), recoils like tendons,
provides sensory feedback like nerves and links all 650 muscles
into a single working unit. Oh, and they blame it for the vast
majority of chronic pain and injury in runners.
Robert Schleip, Ph.D., head of the Fascia Research Project, in
a 2009 interview for Men’s Health, described fascia as an instrument
for “structural compensation.” In other words, fascia is
responsible for posture. When we climb stairs or slouch at our
desk, we create alterations in our posture that can become permanent.
In this model, fascia is like a sweater. Tug on one part
of the sweater and the entire garment moves. Tension in one
area can therefore affect every aspect of posture. Adhesions
that build up between fascial surfaces due to injury can create
chronic pain that radiates throughout the body. Seen this way,
plantar fasciitis is no longer an injury of the foot; it could just as
easily be caused by problems with the hips, back or shoulders.
Schleip and others in the field believe that myofascial release
exercises and specific stretches can improve posture, reduce
pain and resolve injury.
IMPROVING THE WEB
You don’t have to be a true believer like Schleip to recognize the
value of stretching, foam rolling and range-of-motion exercises.
These exercises can include everything from resistance training
to plyometrics and form drills.
44 RUNNING TIMES JANUARY/FEBRUARY 2015

Background: Shutterstock; Book: Thomas MacDonald
TRAINING RUNDOWN
When it comes to training connective tissue, sometimes you can and
sometimes you can’t. See the table below for a breakdown of the value of
different training approaches for connective tissues. Where running and weight
workouts are listed, the percentage of increase above what is achieved during
the normal workout routine refers to total volume, not intensity, of single
sessions. Remember that you have to increase the training stress, in this case
the volume of weight work, in order to trigger improvement in your body.
Bones
Cartilage
Ligaments
Foam Roller Very * Low Very * Low High *
Very *
HIgh
Nutrition High * Very * Low Low * Low * High * High *
Myofascial Release Very * Low Very * Low High * High *
Running
Workouts Medium *
Medium * High *
(25% above normal routine)
Running
Workouts Medium *
* * Very
High (50% above normal routine) HIgh
Body-Weight
Strength Training Medium *
Medium * High * High *
Stretching Low * Low *
Very * Very
Resistance
Bands/Tubing Low * Low * Medium * *
Tendon (white zone)
*
HIgh HIgh
Medium High *
Very *
HIgh
Medium High *
Very
High
*
HIgh
High High *
Weight Training
(25% above normal routine) Medium *
*
Weight Training
(50% above normal routine) Medium *
*
Wobble Board Medium * Medium * *
Muscle Tendon
Excerpted and adapted with permission from
Build Your Running Body: A Total-Body Fitness
Plan for All Distance Runners, from Milers to
Ultramarathoners, The Experiment, 2014.
Fascia
B /
Pull your foot backward toward your shin.
When you reach maximum dorsiflexion,
slowly return your foot to its original
position. Continue until fatigued (never
push through pain with this exercise),
then switch sides and repeat.
Ankle Inversion
This is the best exercise for
preventing and treating medial
shin splints (pain along the inside
of your shins).
SKILL LEVEL: All Levels
A /
Sit in a chair with
one end of the resistance
band secured
to an anchor or other
secure object at
ankle level. Loop
the band’s other end
around the arch side
(inside) of your foot.
B /
Keep your knee
straight as you pull
your foot inward,
limiting motion to
your lower leg. When
your foot reaches its
maximum range of
motion, slowly return
to your starting position.
Continue until
fatigued (never push
through pain with this
exercise), then switch
sides and repeat.
Variation /
As an alternative,
cross your non-working
leg over the leg
being trained, then
secure the band both
by holding it with your
hand and stabilizing it
with your non-working
foot (as pictured).
RUNNING TIMES 45

Rich Nelson
Age
44
Years Running
6
Average
Weekly Mileage
40
Personal
Records
Mile
4:54
5K
17:10
10K
35:25
Half
1:18:23
Marathon
2:47:16
Favorite Distance
Marathon
Favorite Workout
12 x 400m at
5K race pace with
200m recovery
Strength
Endless energy
46 RUNNING TIMES JANUARY/FEBRUARY 2015

We come in all shapes and
sizes, but run long enough and
the sport shapes us. Running
molds the human form in ways
both beautiful and grotesque.
From powerful glutes to black
toenails, bulging calves to skinny
biceps—the miles mark us as
one of the tribe. This is
THE RUNNER’S BODY
PHOTO ESSAY BY Reed Young

Shawnessy
Dusseau
Age
32
Years Running
18
Average
Weekly Mileage
50–60
Personal
Records
Mile
6:20
5K
20:49
10K
44:34
Half
1:35:51
Marathon
3:31:44
Favorite Distance
Half marathon
Favorite Workout
Track intervals
Strength
Speed and hills
Sue Pearsall
Age
48
Years Running
18
Average
Weekly Mileage
50
Personal
Records
Mile
5:48
5K
20:00
Half
1:32
Marathon
3:32
Favorite Distance
1500m on the track;
cross country
(any distance)
Favorite Workout
3 x 600m at mile
pace/30 sec
rest/200m fast
Strength
Tenacity

Bill Wells
Age
30
Years Running
16
Average
Weekly Mileage
70
Personal
Records
800m
1:58
Mile
4:24
5K
16:07
10K
34:51
Half
1:21
Marathon
3:11
Favorite Distance
800m
Favorite Workout
3 x 500m at 800m
race pace
Strength
Competitiveness
RUNNING TIMES 49

Rae Baymiller
Age
71
Years Running
21
Average
Weekly Mileage
30
Personal
Records
Mile
5:20
10K
37:12
Half
1:18
Marathon
2:52
Favorite Distance
Marathon
Favorite Workout
Hills
Strength
Endurance

Alan Ruben
Age
57
Years Running
28
Average
Weekly Mileage
55
Personal
Records
Mile
4:34
5K
15:39
10K
32:54
Half
1:11:27
Marathon
2:29:54
Favorite distance
Half marathon
Favorite workout
Progressive tempo
Strength
Endurance
Meggie Sullivan
Age
26
Years Running
18
Average
Weekly Mileage
45–50
Personal
Records
Mile
4:48
5K
18:30
Favorite Distance
1500m and 1K
Favorite Workout
12 x 300m
Strength
A durable,
healthy attitude
RUNNING TIMES 51

Herbert Plummer
Age
32
Years Running
5
Average
Weekly Mileage
45
Personal
Records
Mile
4:52
5K
17:12
Half
1:19:59
Marathon
3:15
Favorite Distance
1500m/Mile
Favorite Workout
Ladder intervals
on the track and
fartlek runs
Strength
Muscle
RUNNING TIMES 53

Rolanda Bell
Age
26
Years Running
18
Average
Weekly Mileage
65
Personal
Records
Mile
4:43
5K
16:24.75
10K
36:27
Half
1:20:48
Favorite Distance
3,000m
steeplechase
Favorite Workout
Steeplechase
hurdle intervals
Strength
Athleticism

Harrison Hunter
Age
20
Years Running
7
Average
Weekly Mileage
50
Personal
Records
400m
48.1
800m
1:51.64
Favorite Distance
800m
Favorite Workout
4 x 200m at 95 percent
effort with
3 minutes rest
Strength
Kick
RUNNING TIMES 55

2015
NEW KICKS TO GET YOU OUT THE DOOR IN THE COLD.
By Adam W. Chase
Photographs by Thomas MacDonald
RUNNING TIMES 57

MOST OF THE YEAR, RUNNERS TEND TO BE A
self-motivated lot. But winter is a little different. When it
is dark and cold—and snowy and icy—a bit of incentive
helps. The shoes here are just that: a little something extra
that will get you out the door for a winter run.
MORE CUSHIONING
HOKA ONE ONE HUAKA
PUMA MOBIUM
RIDE NC POW
THE NORTH FACE
ULTRA EQUITY
SAUCONY KINVARA 5
ADIDAS SUPERNOVA
GLIDE BOOST 7
NEWTON FATE
LESS SHOE
P E R F O R M A N C E
C U S H I O N I N G
SAUCONY XODUS 5.0
MORE SHOE
BROOKS ADRENALINE
GTS 15
BROOKS CASCADIA 9
ALTRA LONE PEAK 2.0
SKECHERS
GOMEB SPEED 2
MERRELL RUN BARE
ACCESS ULTRA
KARHU STEADY3
FULCRUM
MERRELL RUN BARE
ACCESS TRAIL
Go to runningtimes.com/shoes for a detailed description
of how we test shoes.
LESS CUSHIONING
KEY
¾ shoes reviewed in guide
¾ shoe reviewed online
¾ reference shoes
58 RUNNING TIMES JANUARY/FEBRUARY 2015

ADIDAS SUPERNOVA GLIDE
BOOST 7 $130
Each season, adidas expands its resilient
Boost midsole material to more of the
line. The Glide’s midsole is now 55 percent
Boost, which provides some rebound to
the well-cushioned midsole feel. Boost is
also resistant to temperature variables,
so it functions well in cold conditions.
Testers found the weight, stack height
and substantial heel-toe drop relegated
the shoe to slow-paced training, but the
forgiving stability, responsiveness and
cushioning made it an all-around longdistance
favorite for daily runs. Unlike
other adidas offerings, the Glide’s fit was
“spot on,” gaining positive comments from
the entire test team.
ALTRA LONE PEAK 2.0 $120
Yabadabadoo! The Lone Peak 2.0 may be
Fred Flintstone-esque, with its squarish
toe box and big-footed appearance, but
the exceptional cushioning and underfoot
protection allow you to run carefree like
Bamm-Bamm Rubble. The Lone Peak
fared well on technical, rocky trails,
where the outsole provided notable
traction and the zero-drop geometry kept
runners balanced over their feet. Negative
comments included lace length (too short),
lack of response (too squishy), sizing (too
small) and midfoot fit (too sloppy), but
testers sang high praise about the Lone
Peak’s durability, cushioning, toe box, zero
drop, breathability and versatility.
BROOKS ADRENALINE
GTS 15 $120
Brooks refined the Adrenaline GTS
(Go-To Shoe) by making the crash pad—a
separated section of the sole—run
full length and segmenting it to allow
more natural foot motion. Our testers
appreciated its smooth ride and solid feel
with strong medial stability in a relatively
light package. For those who preferred
less shoe, the Adrenaline was clunky and
stiff, with the largest heel-toe differential
of shoes in this guide. For those seeking a
stable, supportive, cushioned ride with a
traditional geometry, the shoe hit the sweet
spot, especially in winter when the outsole
(described as “grippy, with enough hold for
icy days”) provides versatility. The fit felt
a little small for some, but the security,
lacing and heel-hold were superb.
MM
31.5
HEEL
HEIGHT
FOREFOOT
HEIGHT
STATS STATS STATS
WEIGHT
WEIGHT
35.5
24.2 ¾ 10.8 oz (M)
24.7 24.7 ¾ 11.8 oz (M)
22.6
¾ 9.3 oz (W)
¾ 8.7 oz (W)
7.3 0.0
HEEL
HEIGHT
FOREFOOT
HEIGHT
HEEL–TOE
DROP
MM
HEEL–TOE
DROP
MM
HEEL
HEIGHT
FOREFOOT
HEIGHT
12.9
HEEL–TOE
DROP
WEIGHT
¾ 11.3 oz (M)
¾ 9.3 oz (W)
LOW
59 15 28
FLEXIBILITY
FLEXIBILITY
FLEXIBILITY
71 25 48
HEEL CUSHIONING
HEEL CUSHIONING
HEEL CUSHIONING
70 51 58
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
HIGH
LOW
HIGH
LOW
HIGH
SIMILAR MODELS
IN PERFORMANCE
¾ ASICS GEL-Noosa
Tri 7
¾ Saucony Cortana 3
¾ Mizuno Wave
Rider 17
SIMILAR MODELS
IN FIT
¾ Salomon XR
Crossmax Neutral
¾ ASICS GT-2000
2 GTX
¾ Puma Voltaic
SIMILAR MODELS
IN PERFORMANCE
¾ Salomon X-Scream
¾ New Balance 980
Trail
¾ Scarpa Ignite
SIMILAR MODELS
IN FIT
¾ adidas adiPURE
Motion
¾ Reebok One
Trainer 2.0
¾ Mizuno Wave EVO
Cursoris
SIMILAR MODELS
IN PERFORMANCE
¾ New Balance 1260v4
¾ adidas Supernova
Sequence 7
¾ Mizuno Wave
Alchemy 12
SIMILAR MODELS
IN FIT
¾ Nike LunarFly+ 2
¾ Brooks Racer ST 5
¾ Newton Distance
S III
RUNNING TIMES 59

HOKA ONE ONE HUAKA $150
The Huaka could be considered a gateway
Hoka. While maintaining the company’s
trademark lightweight, oversize midsole,
the Huaka is shorter, less squishy and
more flexible than other models in the line.
Some testers considered it a “Hokanized
racing flat,” given its flyweight, breathable,
thin-skinned upper, speed lacing and low
heel-toe drop. That said, the Huaka still
falls strongly on the “more shoe” side of
the universe. But the ride was popular
with most testers, providing the highest
cushioning per ounce of any shoe tested
and transitioning well from road to trail
and training to racing. The test team
had some issues with the lacing and the
volume of the upper, but said those gripes
were trivial in the face of such a versatile,
comfortable and responsive shoe.
MERRELL RUN BARE
ACCESS TRAIL $100
Minimalist trail running at its finest,
the Bare Access Trail allows for nimble
responsiveness with just enough
cushioning to take on most terrain,
thanks to an outsole that is “grippy but not
grabby.” The almost-zero-drop, close-tothe-earth
shoe offers plenty of feel—too
much feel for those who tested it on rocky
trails, where the underfoot protection
was inadequate against sharp impact.
Some testers reported that the midfoot
fit took some getting used to and required
adjustment in the laces, while others
loved it right away. All the testers raved
about the toe box, outsole and natural
running feel of the low-profile shoe.
MERRELL RUN BARE
ACCESS ULTRA $100
Merrell’s Bare Access Ultra is a lean road
shoe with a barefoot-like feel delivered by
a roomy toe box and zero-drop geometry,
but it provides a smidge more buffering
against the pavement than pure minimal
models, particularly under the arch and
forefoot. The shoe is as light as a racing flat
and was a hit with testers who appreciate
a minimalist feel. They found the wellbalanced,
flexible Bare Access Ultra
breathed effectively and “felt like a second
skin.” The lugged, pliable-but-durable
Vibram outsole and protective toecap
added to the appeal.
MM
29.6
HEEL
HEIGHT
25.2
FOREFOOT
HEIGHT
STATS STATS STATS
WEIGHT
¾ 9.3 oz (M)
¾ 8.0 oz (W)
MM
WEIGHT
¾ 8.7 oz (M)
16.7 16.1 ¾ 5.3 oz (W)
17.2 17.2
4.4 0.6 0.0
HEEL–TOE
HEEL FOREFOOT HEEL–TOE
HEEL FOREFOOT
DROP
HEIGHT HEIGHT DROP
HEIGHT HEIGHT
MM
HEEL–TOE
DROP
WEIGHT
¾ 6.8 oz (M)
¾ 6.9 oz (W)
LOW
20 85 83
FLEXIBILITY
FLEXIBILITY
FLEXIBILITY
68 7 14
HEEL CUSHIONING
HEEL CUSHIONING
HEEL CUSHIONING
99 13 31
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
HIGH
LOW
HIGH
LOW
HIGH
SIMILAR MODELS
IN PERFORMANCE
¾ Altra The Torin
¾ Puma Mobium Ride
NC POW
¾ Saucony Ride 7
SIMILAR MODELS
IN FIT
¾ Brooks PureGrit
¾ Pearl Izumi
isoSeek IV
¾ Newton Distance
S III
SIMILAR MODELS
IN PERFORMANCE
¾ Topo Athletic MT
¾ inov-8 Road-X 233
¾ ASICS GEL-
FujiRacer 3R
SIMILAR MODELS
IN FIT
¾ Merrell Road
Glove 2
¾ New Balance M730
¾ Saucony Hattori
SIMILAR MODELS
IN PERFORMANCE
¾ Mizuno Wave EVO
Levitas
¾ Puma Faas 100 TR
¾ Nike Free 3.0 v4
SIMILAR MODELS
IN FIT
¾ Patagonia
EVERmore
¾ Merrell Trail Glove
¾ New Balance
MT10V2
(Minimus Trail)
60 RUNNING TIMES JANUARY/FEBRUARY 2015

NEWTON FATE $129
Newton has recognized that its original
approach—using four pronounced forefoot
lugs (designed to encourage forefoot
striking)—was a bit much for most
runners, so they’ve added a fifth lug and
beveled them all to make roll-off smoother.
Our testers found this P.O.P. (Point of
Power) 2 platform less intimidating than
previous Newtons, while it still rewarded
a forward-balanced stride. “The P.O.P.
2 doesn’t scare me like the P.O.P. 1,” one
tester said. “I feel less like I’m riding on
a platform,” said another. The Fate’s fit
and foot-wrapping, seamless upper hit
the target, and the lightweight, energeticyet-stiff
ride led testers to want to race
marathons in it.
SAUCONY XODUS 5.0 $120*
One tester provided the best summary
of Saucony’s rugged trail model: “I think
of the Xodus like a snowcat: It isn’t always
how you choose to get around, but when
the snow is blowing and the ice is thick,
it is a welcome mode.” The most notable
quality of the Xodus is its abrasionresistant
Vibram outsole with aggressive
lugs, which gives the shoe gnarly traction
in winter conditions. Although it’s a
neutral trail shoe with a drop of less than
4 mm, don’t mistake the Xodus 5.0 for a
minimalist option. The high-profile shoe
came across as overbuilt to most of our
test team, who favored it for rocks, scree,
snow and ice, where the rigid, insulated
ride excelled.
*Also available in Gore-Tex, $140
THE NORTH FACE ULTRA
EQUITY $115
A rugged, protective, medial-posted,
multisurface model that holds up to hiking,
the Ultra Equity is a lot of shoe, yet with
less heft than expected. Our testers were
impressed with the amount of cushioning
and stability and said the shoe felt solid
on their feet, thanks to the traction of
the Vibram outsole. Tongue slippage,
durability issues, sizing concerns and
a lack of feel for the terrain tempered
those impressions, however. The Ultra
Equity was categorized as a cushioned,
stabilizing road/trail hybrid trainer for
heavier-footed runners.
MM
HEEL
HEIGHT
FOREFOOT
HEIGHT
STATS STATS STATS
WEIGHT
33.6 30.2
25.1 ¾ 9.1 oz (M)
26.6
¾ 7.3 oz (W)
MM
8.5 3.6
HEEL–TOE
DROP
HEEL
HEIGHT
FOREFOOT
HEIGHT
HEEL–TOE
DROP
WEIGHT
¾ 11.8 oz (M)
¾ 9.6 oz (W)
MM
34.0
HEEL
HEIGHT
22.6
FOREFOOT
HEIGHT
11.4
HEEL–TOE
DROP
WEIGHT
¾ 9.5 oz (M)
¾ 7.5 oz (W)
LOW
2 7 47
FLEXIBILITY
FLEXIBILITY
FLEXIBILITY
99 50 82
HEEL CUSHIONING
HEEL CUSHIONING
HEEL CUSHIONING
45 72 94
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
FOREFOOT CUSHIONING
HIGH
LOW
HIGH
LOW
HIGH
SIMILAR MODELS
IN PERFORMANCE
¾ New Balance 880v4
¾ Karhu Forward
Fulcrum Ride 3
¾ Zoot Ultra Kalani 3.0
SIMILAR MODELS
IN FIT
¾ Newton
Distance S III
¾ Brooks Glycerin 9
¾ Saucony Kinvara 5
SIMILAR MODELS
IN PERFORMANCE
¾ New Balance 980
Trail
¾ ASICS GEL-Fuji
Trabuco 3
¾ adidas Response
Cushion 22 Trail
SIMILAR MODELS
IN FIT
¾ adidas Response
Trail 17
¾ New Balance M1340
¾ Puma Complete
Trailfox 4
SIMILAR MODELS
IN PERFORMANCE
¾ Saucony Guide 7
¾ adidas adistar
Boost
¾ Brooks Ghost 7
SIMILAR MODELS
IN FIT
¾ Helly Hansen Pace
Trail HTXP
¾ Scott T2 Kinabalu
¾ Brooks Cascadia 8
RUNNING TIMES 61

Surprise yourself
BUFFALO MARATHON
Sunday May 24, 2015
Flat
Fast
Scenic
Serious
The Buffalo Marathon is a revelation.
No other race of this caliber is as
easy to reach and get around. This
flat and fast course is ranked one of
the highest Boston Marathon
qualifers in North America. Laid out
through some of the most significant
architecture of the last century, the
course is not just a Boston qualifier
but a destination in its own right.
Train for Buffalo. You’ll be amazed
by what you can achieve and where
you achieve it.
Enter the full or the half marathon
using the code: FreePasta and you
will get a free pasta dinner.
Register online at:
buffalomarathon.com.
buffalomarathon.com

Chebotibin Ezekiel
Kimalel (58) wears
the yellow jersey,
signifying his lead
after the first 15K
race of the Double
in Thika, Kenya.
Captions goe
here thanks,
Alias illaborem
et inis aute a ad
que maximen
dellaccae dolum
Courtesy of Catherine Cross /Ujena Fit Club
Doubling Down
The concept of running two races with a halftime in between
creates a new competitive challenge. BY MYLES SCHRAG
When Tina Kefalas, just four months removed from the 2012
Olympic marathon, where she competed for Greece, went looking
for a Bay Area race to serve as a pre-Christmas time trial workout,
she had no idea she would be a world-record holder before
noon. She found something called the Double Road Race in
Pleasanton, California, drove across the San Francisco Bay from
Hillsborough and entered. Turns out, Kefalas had stumbled
across the world premiere of Bob Anderson’s latest brainstorm—
a 10K, followed by a 5K, with a Recovery Zone period in between.
“Running with a halftime,” Anderson calls it. Kefalas’ victory
in the women’s division, with a time of 54 minutes, 3 seconds
(35:55 10K + 18:08 5K) set the standard
for others to shoot for.
“It was a blast, a totally different
kind of race,” says Kefalas, who
holds a 2:40:33 marathon PR. “It’s
nice to challenge yourself in new
and different ways but in a more
competitive situation. The nice
thing about the Double, the more
you run it, the more you want to
better your total time.”
Anderson is banking on many
more runners catching the Double
bug. Not everyone will use their
first Double as motivation to bring
the event to their home country, as
Kefalas did when she became the
director of the first non-U.S. Double
in Athens, Greece, in 2013, but in
just two years Anderson has been
aggressively moving forward. Nearly
5,000 runners have competed
RUNNING TIMES 63

in Double events. His Double Road
Race Federation has overseen 20
Doubles in four countries, including
the first Adventure Double of 21K
(15K followed by a 6K) on dirt roads
in Thika, Kenya, last September.
Thinking big is nothing new for
Anderson, who started Distance
Running News as a high school
senior in 1966 and grew the circulation
of the later-renamed Runner’s
World to more than 400,000 before
selling it to Rodale Inc. in 1984.
(Running Times is also a Rodale
publication.) He sets similarly high
goals for his latest creation.
“Why not start with big visions
Why not have a world-record
holder Why not have a vision
of world championships Why
not have a vision of it in 20 years
being an Olympic sport” he says.
“It doesn’t mean that it has to happen,
but if you start there and you
keep plugging away, you get past
obstacles along the way.”
Anderson, 67, conceived of the
idea in 2010 while running in Los
Altos, California, with his son
Michael. They started throwing
out ideas for new running events
and even new sports.
“It was one of those runs when
there are almost too many ideas
floating around,” Anderson says.
“Within a mile into it, the foundation
of the idea was developed. So
many of my ideas come out on runs.”
Anderson is adamant that the
Double be considered a new sport.
He points to the single time for both
races—you don’t get anything for
winning the 10K if you can’t gut
out a fast 5K, too. He suggests strategies
for training and for race-day
tactics that the two distances and
the break in between require.
Perhaps the most unique aspect
of the Double, for race directors who
want to attract sponsors and for runners
who want more time to socialize,
is the halftime concept. Halftime
gives participants a chance to
get a massage, or stay loose on a stationary
bike, or buy a new pair of
compression socks. Runners also
find that a 5K is no easy thing after
a rest period that is much longer
than an interval workout but much
Double Training
Bob Anderson, creator of the Double Road Race, has run more than 20 of them himself.
He recommends the following training be completed twice per week. The program consists of workouts
that include an initial run, followed by a core-training session, then a second (shorter) run. The first run
should be done at an even pace. The second run should be done as a negative split: Run the first half
at approximately the same pace as the first run, then increase the pace in the second half.
Short Double Programs
30-MINUTE
SESSION
› 10 minutes of
running
› 15 minutes of
core training
› 5 minutes of
running
45-MINUTE
SESSION
› 20 minutes of
running
› 15 minutes of
core training
› 10 minutes of
running
shorter than a two-a-day. (The 15K
event has 1 hour, 45 minutes
between the start of each leg.) “It’s a
good idea to give your all in the 10K,”
Kefalas says. “You can’t make up [a
deficit] very easily in the 5K. At halftime,
you’re rolling and stretching,
then realize, ‘Oh, I’ve got to go out
there again.’ That element of not
being as easy as you expected is a
great way to challenge yourself.”
Anderson expects 2015 to be a
year of growth for the Double. Organizers
are already offering prize
money, and there will be a $15,000
purse split among the annual Double
leaders. The website is full of
statistics and records, befitting the
man who spearheaded the Anderson
family decathlon as a boy.
Confirmed countries for 2015
include China, Greece, Kenya,
Indonesia, Mexico and Tanzania,
with more expected soon.
Anderson has already added
different races to the flagship 15K
distance, including a Kids Double
(1 mile + a half mile), 5K (3K + 2K),
8K (5K + 3K) and 21K (15K + 6K).
The goal is to make the Double more
flexible for runners at different levels
and to help race days take on a
festival atmosphere when multiple
competitions are staged.
Elam Wangwero, the producer
of the 21K Adventure Double in
60-MINUTE
SESSION
› 30 minutes of
running
› 15 minutes of
core training
› 15 minutes of
running
Long Double Programs
90-MINUTE
SESSION
› 40 minutes of
running
› 30 minutes of
core training
› 20 minutes of
running
TWO-HOUR
SESSION
› 60 minutes of
running
› 30 minutes of
core training
› 30 minutes of
running
Kenya, is talking about staging a
marathon-length 42K (27K + 15K)
in 2015. He and Anderson have bandied
about the possibility of offering
a big bonus to a runner who
could break the mythic 2-hour
marathon barrier in a Double.
But it definitely takes a little practice,
first, to master the strategy,
which is part of the allure.
“Taking time to know where you
made a mistake in the first leg, getting
time to know each other—it has
the full package,” Wangwero says.
Innovation from the likes of
Wangwero and Kefalas shows
Anderson that runners are creative,
tuned-in to their local communities
and interested in new challenges.
Kefalas had never directed a
race before, but she sees a running
boom occurring in Greece and
decided to put together a team to
stage the Athens Double. Despite
the dismal economy, more than 200
runners paid 20 Euros to enter the
first European event in 2013, and
a second Athens Double was held
in November.
“This is the kind of thinking that
people who are getting involved
with the Double have,” Anderson
says, noting that runners from ages
8 to 89 have done the Double. “I’d
like to think it will bring new challenges
to people.”
64 RUNNING TIMES JANUARY/FEBRUARY 2015

Let’s Race!
For
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TO ADVERTISE:
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OR JACKIECOKER@SBCGLOBAL.NET
CANADA
Sun, 05.24.15
Scotiabank Ottawa Marathon
OTTAWA, ON, CANADA
Marathon, Half Marathon, 10K,
5K, 2K & Kid’s Marathon
CONTACT: John Halvorsen,
5450 Canotek Rd., Unit 45,
Ottawa, ON K1J 9G2.
866.RUN.OTTA
halvorsen@runottawa.ca
runottawa.com
Run With Over 48,000 Runners
In Canada’s Capital!
MID-ATLANTIC
Sat, 03.28.15
Ukrop’s Monument Avenue 10K
RICHMOND, VA
10K & 1-Mile Kid’s Run
CONTACT: Race Director,
100 Avenue of Champions,
Richmond, VA 23230.
804.285.9495
info@sportsbackers.org
sportsbackers.org
Sat, 04.11.15
Garden Spot Village Marathon
NEW HOLLAND, PA
Marathon & Half Marathon
CONTACT: Kelly Sweigart,
433 S. Kinzer Ave.,
New Holland, PA 17557.
717.355.6000
marathon@gardenspotvillage.org
gardenspotvillagemarathon.org
Run in beautiful Amish Country
with horse & buggies and one
room schoolhouses! Running this
race makes you eligible for the
coveted “Road Apple Award”!
MIDWEST
Sat, 04.25.15
Christie Clinic Illinois Marathon
CHAMPAIGN-URBANA, IL
Marathon, Half Marathon,
Marathon Relay, 10K,
5K & Youth Run
CONTACT: Jan Seeley,
P.O. Box 262,
Champaign, IL 61824.
217.369.8553
jan@illinoismarathon.com
illinoismarathon.com
Sat, 05.02.15
OneAmerica 500 Festival
Mini-Marathon and 5K
INDIANAPOLIS, IN
Half Marathon & 5K
CONTACT: Brett Sanford,
21 Virginia Ave., Suite 500,
Indianapolis, IN 46204.
317.927.3378
raceinfo@500festival.com
indymini.com
Sun, 05.17.15
Rite Aid Cleveland Marathon
CLEVELAND, OH
Marathon, Half Marathon,
10K, 5K & Kid’s Run
CONTACT: Ralph Staph,
29525 Chagrin Blvd., #215,
Pepper Pike, OH 44122.
800.467.3826
info@clevelandmarathon.com
clevelandmarathon.com
Sat, 06.13.15
STORM LAKE, IA to
MARATHON, IA
Marathon, Half Marathon,
Marathon Relay & 5K
CONTACT: Lois Lind,
P.O. Box 262,
Marathon, IA 50565.
712.289.2246
mdjmarathon@hotmail.com
marathon2marathon.com
NEW ENGLAND
Sun, 05.24.15
People’s United Bank Vermont
City Marathon & Relay
BURLINGTON, VT
Marathon & Relay
CONTACT: Jess Cover,
One Main Street, Suite 304,
Burlington, VT 05401.
802.863.8412
info@runvermont.org
runvcm.org
Fast course on the shores
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PACIFIC
Sat, 05.02.15
Wild Wild West Marathon
LONE PINE, CA
Marathon, 50K, 10-Mile
& 3-Mile Fun Run
CONTACT: Kathleen New,
P.O. Box 749,
Lone Pine, CA 93545.
760.876.4444
info@wildwildwestmarathon.com
wildwildwestmarathon.com
Sat, 06.06.15
Kahakuloa Half Marathon & Relay
KAHAKULOA, HAWAII
CONTACT: Rudy Huber,
P.O. Box 1024,
Wailuku, HI 96793.
808.280.5801
Huber_rudy@yahoo.com
runnersparadiseinc.com
Best Coastal Views on Maui
SOUTH
Sun, 01.18.15
Clearwater Distance Classic
CLEARWATER, FL
50K Ultra, Marathon,
Half Marathon, 5 Miler & 5K Walk
CONTACT: Chris Lauber,
P.O. Box 47774,
St. Petersburg, FL 33743.
727.347.4440
info@clearwaterdistanceclassic.com
floridaroadraces.com
Beautiful, challenging
courses. Ideal weather for
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Fri-Sat,
02.06.15-02.07.15
Critz Tybee Run Fest 2015
TYBEE ISLAND, GA
5K, 10K, Half Marathon, 2.8 Mile
Beach Run, 1 Mile=26.2 Miles
CONTACT: Robert Espinoza,
3405 Waters Ave.,
Savannah, GA 31404.
912.355.3527
robert@fleetfeetsavannah.com
critztybeerun.com
5 Races over 2 Days: Certified 10K
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Sat-Sun,
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Publix Gasparilla Distance
Classic Race Weekend
TAMPA, FL
02.21.15 - 15K & 5K
02.22.15 - Half Marathon & 8K
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P.O. Box 1881,
Tampa, FL 33601.
813.254.7866
gdcarun@verizon.net
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Sat, 02.28.15
Scenic City Half Marathon,
5K & Charity Challenge
CHATTANOOGA, TN
Half Marathon, 5K
& Charity Challenge
CONTACT: Sherilyn Johnson,
P.O. Box 11241,
Chattanooga, TN 37401.
423.842.6265
schdirector@
chattanoogatrackclub.org
sceniccityhalfmarathon.com
Sat, 03.07.15
Albany Marathon & Half Marathon
ALBANY, GA
Marathon & Half Marathon
CONTACT: Rashelle Beasley,
112 North Front St.,
Albany, GA 31701.
229.317.4760
rbeasley@albanyga.com
albanymarathon.com
Sun, 03.22.15
Florida Beach Halfathon & 5K Race
FT. DE SOTO PARK,
ST. PETERSBURG, FL
Half Marathon & 5K
CONTACT: Chris Lauber,
P.O. Box 47774,
St. Petersburg, FL 33743.
727.347.4440
info@floridabeachhalfathon.com
floridaroadraces.com
Voted “America’s Top Beach.” Flat
course, paved trails, beautiful views.
Sat, 03.28.15
Run Bentonville Half Marathon
BENTONVILLE, AR
Half Marathon, 5K & Fun Run
CONTACT: Layne Moore,
305 SW A Street,
Bentonville, AR 72712.
479.464.7275
lmoore@bentonville.com
runbentonville.com
Sun, 03.29.15
Covenant Health
Knoxville Marathon
KNOXVILLE, TN
Marathon, Half Marathon,
Relay & 5K
CONTACT: Jason Altman,
P.O. Box 53442,
Knoxville, TN 37950.
865.684.4294
info@knoxvillemarathon.com
knoxvillemarathon.com
WEST
Sun, 05.17.15
10 th Annual Kaiser Permanente
Colfax Marathon
DENVER, CO
Marathon, Marathon Relay,
Half Marathon & Urban 10 Miler
CONTACT: Race Crew,
City Park, CO.
303.770.9600
info@runcolfax.org
runcolfax.org
Denver’s Ultimate Urban Tour!

LEADING EDGE
Frosty’s Permanent Summer
In her return to competition, ultrarunner Anna Frost is smarter,
happier and going longer. BY ERIN STROUT
WITH A BROAD SMILE ACROSS
her freckled, sun-kissed face,
blindingly white hair and
a running skirt, New Zealand’s
Anna Frost has been
the most easily recognizable
ultrarunning competitor—
and one of the few female
trail runners making a living
from the sport.
And so it was just as obvious
when Frosty, as she is
best known in ultra circles,
vanished from the scene in
2013. She could blame her
absence on injured shins, but
she was less able to explain
the psychological issues that
were preventing her from getting
back to the trails.
“I was traveling a lot, not
resting, putting too much
pressure on myself, and it
really turned into a mental
thing,” Frost says, during a
fall training stint in Flagstaff,
Arizona. “When I finally was
just unable to run, I got really
low and started thinking,
‘Who am I, then, if I’m not
Anna the Runner Then I’m
no one. What will I do What
will people think’ ”
In that depression, Frost
spent six months putting on
weight, neglecting sleep, living
off coffee and partying a
lot. She got back home and
realized, “It was crap, what I
had done.” She spent the next
two months breathing. And
that was about it.
“As soon as I started repeating
mantras to myself—that
I was enough as I was; that
running was what I did, but I
didn’t have to do it—the injury
started going away,” she
says. “My physios took out all
exercises, and we just focused
on deep belly breathing and
stretching out through my
neck. Just breathing.”
When her friends and fellow
ultrarunners Lizzy Hawker
and Mohamad Ahansal
invited her on a fastpacking
trip in Morocco, Frost went
with the intention of walking.
But that naturally turned to
running. And then she found
herself in Nepal, where she
joined a 15-day stage race. Carrying
almost 20 pounds on her
back, with a map and no commanding
knowledge of the language,
Frost was rejuvenated.
“These people in Nepal
have absolutely nothing but
a whole lot of love and family
and friends—and they’re
willing to share that with
you,” she says. “You’re up at
4,000 meters and it’s another
4,000 meters above you;
you’re the size of a pea, and
I find that incredibly empowering.
It was the most challenging
thing I’ve ever done,
physically and mentally.”
So, in February, Frost felt
it was time to return to the
racing circuit, starting in New
Zealand. She eased in with
no expectations other than
to stay fit and healthy. She
headed to the Transvulcania
52-mile race in the Canary
Islands (where she won and
broke the course record), then
to Chamonix, France, where
she trained with Emelie Forsberg
for the Mont-Blanc 80K
in June. (Frost placed second
Anna Frost,
33, is one of
the world’s
top female
ultrarunners.
to Forsberg.) Then it was on to
the U.S., where she claimed
victories at the Speedgoat 50K
and the Telluride Mountain
50K, placed third at the Rut
50K and paced Kilian Jornet
to a course-record-shattering
win at the Hardrock 100 in
Colorado.
“I like permanent summer,”
she explains, regarding
her globe-trotting schedule.
With confidence and
dreams of entering Hardrock
herself one day, for which
runners need to qualify with
another 100-mile race, Frost
sought out a new challenge in
September. She entered her
first 100-miler at the Bear,
in Logan, Utah. She won and
broke the course record by
16 minutes.
“I really enjoyed it and was
lucky to not ever be in a dark,
deep zone,” she says. “It is not
my new distance, though; I
just really wanted to qualify
to run Hardrock—I want to do
that one because it’s a totally
different atmosphere, a nice
vibe, still a pureness to it.”
By October, Frost was
recovering and easing back
into training in Flagstaff,
preparing for December’s The
North Face Endurance Challenge
championship in San
Francisco. After that, it will
be back home to New Zealand
(and more summer),
where she’ll focus on swimming,
making jewelry for her
online shop and catching up
with friends and family. It’s
a time she’s come to enjoy—
a time when she’s learned to
ignore that call to the mountains
and to be somebody
other than Anna the Runner.
“I’ve taken a totally different
approach, and it’s much
healthier. It was a hard process
to go through, but rewarding
as well,” she says. “It
taught me to believe in myself
and not in what I do.”
Damien Rosso/Droz Photo
66 RUNNING TIMES JANUARY/FEBRUARY 2015

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Fred Wilt outruns
Don Gehrmann to win
the 1951 Frank A.
Brennan Columbian
Mile in NYC’s Madison
Square Garden.
FOOTSTEPS
By Roger Robinson
The Double Agent of Running
Fred Wilt spent his career with the FBI,
but he also kept watch for the American sport.
FRED WILT (1920–1994) WAS THE TRAILBLAZER FOR THE PIONEERS.
F
When Bob Schul and Billy Mills stunned the world with Olympic
gold medals for the USA in 1964, they and their coaches had built
partly on Wilt’s work as a researcher, coach and author. He was
seminal in the 1950s and 1960s in making American distance running
an international force for the first time since 1908.
He was also the only athlete ever to lose a major title by a vote
of people who hadn’t seen the race.
Wilt was an FBI agent who observed how the Europeans came to be so dominant
in world distance running. Methodically, he wrote and asked them for the details. In
1959, he put his findings together in How They Train: Half-Mile to Six Mile. According
to Running Encyclopedia by Richard Benyo and Joe Henderson, “Wilt invented the
modern running book.”
In 1964, he published an updated compilation of the best international knowledge,
Run, Run, Run. It has contributions from Vladimir Kuts (the USSR’s 1956 Olympic 5,000m
and 10,000m gold medalist), Arthur Lydiard (the coach behind six New Zealand Olympic
medals, 1960 and 1964) and other global luminaries.
Both books embody Wilt’s philosophy that all athletes should study widely in order
to find what suits them individually. “I do not recommend that any athlete copy the
training procedure of another, but I do maintain that the material herein will suggest
many ideas which may be adopted in formulating workout programs suited to an individual
runner’s needs,” he wrote in How They Train.
Wilt’s work came at a time when Americans were beginning to discover running, but
when they still lacked informed guidance. He also personally coached the first great
American marathoner of the modern era, Buddy Edelen.
“Working by mail with many runners, Fred made a major impact. The pattern that enabled
Edelen to break the world marathon record—weekend long run, medium-long midweek
run, speed work and easy running sprinkled between—is the same pattern I have passed
on to thousands in my books and
online coaching,” wrote Hal Higdon,
author of Marathon: The Ultimate
Training Guide, in response to
Wilt’s induction last July into the
National Distance Running Hall of
Fame in Utica, New York.
Wilt was also a versatile, top
athlete in his day. Twice an Olympian
at 10,000m (1948 and 1952),
he ranked 11th in the world for the
mile in 1949, with 4:10.4. He lined
up as the best American against
visiting star Roger Bannister at
the Penn Relays in 1951. And he
ran the world’s best indoor time
of 4:09.3 in 1950, at the Millrose
Games in New York, equal with
fellow American Don Gehrmann.
Truly equal. Their Wanamaker
Mile finish was so close that
the judges reversed their decision
twice on the night. It went
Gehrmann–Wilt–Gehrmann. With
controversy still raging, the issue
went to the annual AAU convention,
where it was put to a vote.
Democracy ruled for Gehrmann.
But when most of the delegates
had not been present in Madison
Square Garden and were judging
only from one head-on photo of the
two runners, you have to wonder.
The program for the next year’s
Millrose Games featured seven
photos of the disputed finish.
Upon retirement from the FBI,
Wilt became the much-admired
coach of the women’s team at
Purdue University. He eventually
published eight significant
books, including groundbreakers
like International Track & Field
Coaching Encyclopedia, Championship
Track & Field for Women
and Motivation and Coaching Psychology.
And if Edelen had only
heeded Wilt’s advice to take more
rest and focus on the Olympics, we
might even now be dating marathon
history from a Wilt-inspired
American medal in 1964.
Marty Lederhandler/AP Images
68 RUNNING TIMES JANUARY/FEBRUARY 2015

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A winter trail run at dusk
along the eastern slope of the
Cascades in Washington.
72 RUNNING TIMES JANUARY/FEBRUARY 2015 PHOTOGRAPH BY STEVEN GNAM/TANDEMSTOCK

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