Runners World USA 2013-11 PDF

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When You
Run through the Theme Parks and straight into a dream come true.
Sign up for an email reminder at runDisney.com to be notied when events open for registration.
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Every Mile Is Magic
Walt Disney World Marathon Weekend presented by Cigna January 8-12, 2014
Tinker Bell Half Marathon Weekend January 16-19, 2014 Disney Princess Half Marathon Weekend presented by Childrens Miracle Network Hospitals February 20-23, 2014
Expedition Everest Challenge May 2-3, 2014 Disneyland Half Marathon Weekend August 29-31, 2014 The Twilight Zone Tower of Terror TM 10-Miler Weekend October 3-4, 2014
Disney Wine & Dine Half Marathon Weekend November 7-8, 2014
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S&R-10-15970 Disney
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RW November
> FEATURES
Photographs (from left to right) by DA NIEL GE BH ART D E KOE K KO E K ; M IC H AE L G RAYDO N; IAN AL L E N; TH O M AS M AC DO NAL D (stretch and gear) ; JOYCE L EE
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> FIXTURES
72 NYC Marathon CROSSROADS In the last 18 months, Ryan Hall has nished exactly zero marathons. Will Americas most gifted distance runner nally realize his promise in New York?
BY JOHN BRANT
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83 ACE YOUR RACE Want to run your rst? Power up hills? Avoid blisters? Start the race with expert tips.
BY LISA MARSHALL
90 RUNNING BUDAPEST A sunset run up Gllert Hill reveals why the city is known as the Pearl of the Danube.
BY ESZTER BODA
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Rave Run Editors Letter Running Commentary Human Race One year after Superstorm Sandy, New Yorkers seek renewal in their hometown marathon. PLUS Q&A with New York City Marathon CEO Mary Wittenberg. The Intersection (30) Ask Miles (34) Back Story: Janet Cherobon-Bawcom (34) What It Takes To... (36)
> PERSONAL BEST
92 PIZZA! Done right and eaten in (ahem) reasonable quantity, the greatest of all foods can be a nutritional powerhouse.
BY MATTHEW KADEY, M.S., R.D.
102 NYC Marathon ENDLESS SUMMER The high-wire balancing act of Summer Sanders, Olympic champ, TV analyst, speaker, mom, and serious runner.
BY DIMITY MCDOWELL
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39 The Warmup Be exible! 41 Training Plot out a raceday strategy to dodge mishaps and achieve goals. 51 Fuel Tasty, satisfying prerun mini-meals. 59 Mind + Body How to cope when Mother Nature threatens your race. PLUS A quick dynamicwarmup routine. (62)
> COLUMNS
66 Road Scholar Running solo? Not if you really listen.

BY PETER SAGAL
> ON OUR COVER
68 The Newbie Chronicles Volunteering at a water stop is hard but (almost) as rewarding as running.
BY MARC PARENT
> DEPARTMENTS
Olympic swimmer SUMMER SANDERS, 41, did cartwheels at the cover shoot. I kept thinking, Im bad at this, but my gymnast daughter will be so proud, she says. Sanders will run the New York City Marathon. Photographed exclusively for RUNNERS WORLD by GUIDO VITTI in New York City
111 Gear Your ultimate raceweekend bag, and what should be inside it. 119 Races + Places Fly through history at the fast Outer Banks Marathon. 132 Im a Runner Michelle Beadle, sports reporter.
111 51
INTERVIEW BY KARA MAYER ROBINSON
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R U N N E R S W O R L D.CO M
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RW Digital
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RUNNING AT > RUNNERSWORLD.COM > CONNECT WITH US
> RAVENOUS RUNNER.
Hungry on a cool weekend? Find seven perfect-for-fall recipes like this cranberryinfused apple pie in The Ravenous Runner at runnersworld.com/ fallrecipes.
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For comprehensive ING New York City Marathon coverage, including previews, video, and live race-day reports, go to runnersworld.com/ nyc-marathon.
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For a bonus slideshow of Ryan Hall (page 72) and other top American marathoners, get the iPad-exclusive version of this issue.
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I C E L A N D # W I N T E R R U N
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D O N T H I B E R N AT E. R U N.
N E V E R S T O P E X P L O R I N G
ISOTHERM WINTER RUN COLLECTION: THERES NO SUCH THING AS BAD WEATHER WHEN YOU HAVE THE RIGHT GEAR
S E E T H E N E W I S O T H E R M C O L L E C T I O N AT T H E N O R T H F A C E . C O M / W I N T E R R U N
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JAN 19, 2014
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LOCATION Arrow Canyon, Nevada PHOTOGRAPH BY Keith Ladzinski RUNNER Stacey Pearson THE EXPERIENCE This 2.5-mile path, located about an hours drive from Las Vegas, threads through the vertical canyon walls of the Mojave Deserts Arrow Range before releasing into a valley of mesquite thickets and catclaw acacia. I feel detached from civilization here, Pearson says. The serene spot lets me feel present in the moment. Its truly a getaway.
FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.
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THE FIRST ASCENT PROPELLANT JACKET
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The Biggest Apple

THE NEW YORK CITY MARATHONS very existence is an outlandish dream.
It runs through all ve boroughs, and, as every cabbie knows, brings the city to a near-standstill. If it didnt already exist, it would be all but impossible to create. But as most New Yorkers will tell you, marathon day is the best day of the year. The one dayand I say this after living there for 13 yearsthat the city comes together for a single purpose: to cheer for
the lunatics who run 26.2 miles from Staten Island to Central Park. Just not last year. The 2012 New York City Marathon was a disaster, for lots of people and lots of reasons. Superstorm Sandy hit six days before race day. More than 100 people died. Homes were lost and parts of the city went dark. Yet Mayor Michael Bloomberg and New York Road Runners, which organizes the event, said the race would go on. It was easy to get caught up in the idea that the marathon wouldve helped heal the city, but it had become toxic and divisive. Along with the mayor and NYRR CEO Mary Wittenberg, runners were vilied. NYRR staffers preparing for the race were harassed. Finally, but far too late, Bloomberg called it off, 40 hours before it was to begin. Five months later, the bombs went off in Boston. Back to back, the two most important institutions in American marathoning were shattered. So for lots of people and lots of reasons, theres a lot riding on this years New York City Marathon. Its safe return will be a sign that things are back to normal. And Wittenberg is determined that this years New York must be the best ever. Its already the largest in the world, with 47,340 nishers in 2011. Some of the greatest moments in running history have occurred there: Grete Waitzs world record debut and Alberto Salazars three straight victories, to name just a few. Because of all this, and because its held in the media capital of the world (for the rst time in almost 20 years, this year the race will be broadcast live nationally on ESPN2), New York is our sports Super Bowlonly better, because we dont just watch. We get to
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ALL TOGETHER NOW
The celebratory start of the New York City Marathon across the Verrazano-Narrows Bridge.
Running & Reading

For the 13th time, an RW story has been chosen for The Best American Sports Writing: Redemption of the Runningman, by Dan Koeppel. To take a hard look at Robert Garsides disputed run around the world, Koeppel ran an Australian desertthe very stretch that Garsides detractors claimed was impassable on foot. Also in this collection are three other running gems, including Mark Singers prole of a marathon-cheater-extraordinaire from The New Yorker and Cinthia Ritchies essay on the transcendent power of running from Sport Literate.
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Photograph by T HO MAS MAC DO NAL D ( Willey); Marvin E. Newman (New York City Marathon)
run in the footsteps of the best runners in the world. Can you imagine playing in a foursome during the Masters, or driving your Prius in the Indy 500? New York is the closest most of us will get to knowing how it feels to have millions of people cheering for you, on the biggest stage there is. Runners, and running, need all of this back. I think spectators do, too. The stakes this year are especially high for Wittenberg, who has been criticized for mishandling the post-Sandy communications and for making NYRR and its marquee race too big and corporate. In the rst in-depth interview shes done since the marathon was canceled, she and George Hirsch, chairman of the NYRR
board, spoke with Editor at Large Amby Burfoot and me in September. She talked about her agonizing week last year and how she ended up on Staten Island on race day, delivering supplies to victims. She intends this years race to be one big thank you to everyone in the city who makes the race specialspectators and city residents included. (For the changes runners will see this year, see page 32; the conversation with Wittenberg and Hirsch is at runnersworld.com/nyrrinterview.) And then there are the runners. At the front of the pack will be Ryan Hall, who has run the fastest marathon in U.S. history and is out to prove that his career hasnt gone into a self-dug ditch. (See Crossroads, page 72). But the best stories, as usual, are at the back of the pack. We cover some in this issue, and Ill cover even more during the ESPN2 broadcast, interviewing runners on the course. Weve learned that as incredibly uplifting and inspiring as running is, and for all the good it does, there are times when it isnt the most important thing, Wittenberg says. There are days when the race shouldnt go on. We all need November 3 to not be one of those days. More than a dozen RW staffers will be at the race, reporting but also pulling for things to go well. Im sure many of you feel the same way. Come see us at our expo booth or join us for a group run (check our Facebook and Twitter feeds). Its been too long.
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2013 ING NEW YORK CITY MARATHON

For over 20 years, ASICS has proudly sponsored the largest marathon in the world helping runners push their limits and better their best.
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PILE OF PROOF
THOUGHT LEADER
In his delightful interview with Jerry Sticker (Running Conversation, September), Malcolm Gladwell makes a distinction between athletes who dope to gain an advantage and those who dope to speed recovery from injury. While the former offends our sense of fair play more than the latter, its impossible to draw a clear line between the two: The same steroids that heal torn muscles also make healthy muscles bigger and stronger. Gladwells right that we should continue to debate the right balance between permitting recovery and restricting enhancement, but we shouldnt imagine that theres a perfect solution waiting to be discovered. In the end, we just have to agree on and follow a set of rulesafter all, the magic of the marathon comes not from some intrinsic property of 26.2 miles, but from the fact that every marathoner covers the same distance.
ALEX HUTCHINSON, author of RWs Sweat Science blog. Read more at runnersworld.com/drugethics.
RERUNNING THE MILE
Id like to add a twist on Marc Parents insights into what our laundry says about runners (Youre a Real Runner If, Newbie Chronicles, September). My moment of insight came when my wife of 25 years refused to touch my dirty running clothes and declared that they were too disgusting to be handled by anyone other than their owner. So our laundry doesnt tell only us that we are runners; it tells other people, too.
ROBERT MARK SPAULDING Wilmington, North Carolina
BEYOND THE TIMES
> #MYRAVERUN
In our September issue, we asked you to step into our photo editors shoes and Instagram your personal Rave Run shots. These locales gave us runner envy. To see the rest of the submissions or add your own, search the hashtag #myraverun.
Its tough living in #tahoe, but someones gotta do it. #myraverun #tahoelife
@lclindley
I read and re-read To Heck with Science, by Lauren Fleshman (The Fast Life, September). Im in high school, where we are constantly judged by our mile splits. I will be heading into the new year full of new personal bests to break. However, after reading the article, times wont be the only thing on my mind. Instead, Ill try to test the boundaries that these times create and Ill follow my love of running to break them.
SARAH ELICE, Marlboro, New Jersey
GENERATIONAL APPEAL
The Mulligan Mile in the September issue was one of my favorites because I could relate to the authors story. My goal through track season during my high school senior year was to break ve minutes in the mile. I came very close5:02, I thinkbut never clocked that 4:59. Ive thought about that veminute mile for the last 20 years, but have never considered giving it another try. Now after reading Louis Cinquinos story, maybe Ill trade that next halfmarathon in for a mile. A 5:35 sounds like a worthyand fun!goal.
JOHN BIRD, Eastland, Texas
I have been a subscriber for years, and I nd invaluable information and inspiration in every issue. There is one thing I would like to ask of you, though. Your Shoe Guide (September) is an excellent source of advice, but the one aspect thats very important to meshoes that come in wide widthsis rarely mentioned. Im sure Im not alone, and I hope you will consider adding it to your guides in the future.
BRUCE GOLOB, Minneapolis REPLY FROM THE EDITOR: Good idea, Bruce. Well start adding that info to our online reviews. Meanwhile, a Shoetr scan of every shoe we review (standard width) is available at runnersworld.com/shoender.
Summer rain makes me feel ne...#centralpark #nyc #myraverun

@jerzeyjesus
> #RACEFACE
This month, in honor of fall racing season, we want to see your laughout-loud-worthy race photos. From the good, the bad, and the ugly, show off your mug on Instagram and tag it #raceface to add it to the photo stream. Well print our favorite shots in an upcoming issue.
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This is one of the prettiest and fastest marathons in the country. #rundonna 6S`TWPHU1L.HSSV^H` Director of Training
Use Discount Code: RDRW
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One year after the devastating Superstorm Sandy, city residents take on their hometown marathon to ease the lingering pain BY CHARLES BUTLER
HURRICANE SANDY
New York Strong
took her home. It nearly took her husbands life. And for a while it took away an everyday comfort: her running. But Jen Correa has made a pledge to herself. Come November 3the day the New York City Marathon returns to the streets of the ve boroughsshe is doing a 26.2-mile recovery run that will put the tragic events of last year well in the past. And what a year it wasfor Correa, 38, a resident of Sandy-ravaged Staten Island, and for many others in this years marathon. Last November, the city and New York Road Runners officials canceled the marathon less than 48 hours before its start, one more victim of the storm that clobbered the New York City area. The 2013 marathon will include about 48,000 runners, 20,000 of whom, like Correa, were slated to run the 2012 event before Sandy had her way, as well as untold others who will be using the race to distance themselves from the disaster.
PICKING UP THE PIECES
words to mean, Goodbye, forever. Pedro managed to survive, by rst drifting atop the dislodged roof of a neighbors home and then swimming to higher ground. But the familys house was swept off its foundation, with most possessions lost or destroyed. (Days later Pedro managed to retrieve a dozen or so of his wifes race medals.) The Army Corps of Engineers eventually leveled the houseafter it was located a half-mile from its address. Nearly a year later, the family remains in transitional housing. But Correa, a runner for two decades, got back to the streets (in donated gear) and then back to training once again for New York, which will be her third marathon. Im coming in as a Sandy victim; Im coming in as a Sandy survivor, says the executive assistant. But when I cross that finish line, I am putting it all behind me. Its going to be proof of my resilience.
DOGGED DEDICATION
Correas ordeal began early in the evening of October 29. She and her two children had already evacuated their home in the Oakwood Beach section of Staten Island as Sandy tore up the eastern seaboard. But her husband, Pedro, an Iraq War veteran, stayed behind to try to keep their home safe. Soon he was battling the 15foot storm surges that poured into their home, located just yards from the Atlantic Ocean. He left a message on my cell phone saying, I love you, and tell the kids I love them, says Correa. She took his
Photographs by R EED YOU N G
Jose Montanez will be returning for his 10th New York City Marathon, and with a very personal goal in mind: to drape his nishers medal around the neck of his guide dog, Davey Crocket. That ceremony had already become the pairs postmarathon custom, but this year it will have added meaning, thanks to Sandy. Davey, a yellow Lab, does not run with Montanez, 42, blind since age 21. But the dog has shepherded his owner around New York since 2009. When Sandys rain and high-powered winds began lashing the outside of Montanezs
BACK ON HER FEET
Correa lost her Staten Island home in the storm but not her resilience and drive to run.
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seventh-floor Manhattan apartment, the dog became the one in need of help. Davey sat on my bed hollering and crying for hours, says Montanez, a cashier at a Goodwill retail store. I was comforting him. I brought over toys from his bed to calm him down, but he was still scared. Montanezs building, like many others, lost power and running water. Asked to evacuate, Montanez stayed put so as not to further distress his dog. With no working elevators, the two had to walk up and down the seven flights of stairs three times a day so Davey could go outside. Montanez also made solo trips, bringing a bucket of water drawn from an outside hose to Davey as well as to other mobility-impaired tenants of the building. Montanez decided to pull out of the marathon even before it had been canceled. Davey was not well, says Montanez, who trains and races with volunteers from Achilles International. I couldnt leave him in that condition with anybody [during the marathon]. Montanez says that as soon as the lights came back on ve days after the storm, Davey quickly returned to his old selfand let his owner start thinking of his next loop around the city. It is very
GOOD BUDDY
Montanez stayed with his dog in their dark apartment.
good for me to run, says Montanez, and look back on what happened last year. And once its over, he and Davey will add another medal to their collection.
REBUILDING EFFORT
RECONSTRUCTOR
Lang, who lost his Queens home, will run his rst 26.2.
MIDDLE-DISTANCE RUNNER KATE GRACE ALSO MODELED FOR THE WOMENS-ONLY ATHLETIC-WEAR COMPANY OISELLE ( WAH-ZELL).
FASTINISTA SHOW Elite runner, RW writer, and new mom Lauren Fleshman walks the runway at New York Citys fall fashion week to model Oiselle wear. ROYAL SEND-OFF Kate Middleton makes a postbaby public appearance at an ultramarathon in North Wales. Prince William rings a bell to start the 135-mile race.
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SPRING LOADED Duck Dynasty and Spira Footwear team up to sell limited-edition camo running shoes inspired by the hit hunting show. QUICK DOODLE On August 7, Googles doodle of the day commemorates the birthday of the late Abebe Bikila, an Ethiopian Olympic Marathon champion who ran barefoot. FLYING LOLO Olympic hurdler Lolo Jones lands a role as an airport gate attendant in Left Behind, a movie starring Nicolas Cage set for 2014.
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Photographs by Getty Images (royals) ; courtesy of Lauren Fleshman ; courtesy of Google (doodle); AP Images (Duck Dynasty)
Brian Lang has already been recognized for his running. In May, he was honored by Habitat for Humanity for raising $14,000 for the organization through his training for the New York City Half-Marathon. Those funds were earmarked for Sandy rebuildssomething Lang and his family know the need for all too well. Residents of battered Breezy Point, Queens, the Langs lost their house, along with those of Brians mother-in-law and sister-in-law, in storm-related electrical res that destroyed more than 100 area homes. Since being displaced, the Langs have been renting an apartment in Brooklyn. Their two daughters commute 50 minutes to a school in the Rockaways thats attended by many of their Breezy Point
friends. We knew we had to find normalcy on some level for them, says Lang, 44, an electrician who has used his trade skills on Habitat construction projects. Running provided him with a similar balance. He had taken up the sport only a few months before Sandy hit, using it to get back in shape after spinal surgery. The day before Sandy struck, he ran a half-marathon. Little did I know the runners high I achieved with that race would be replaced with our world crashing down, he says. But even facing an uncertain future no timetable has been set for when the Langs can begin rebuilding their home in Breezy PointBrian says, Running has been one central theme in the healing. Sandy wasnt going to take the physical well-being I broke my ass to get. In May, he decided he would make his marathon debut in New York, and go for an ambitious goal of a subfour-hour time. Compared with what he and his family have been through, Lang says, the marathon should be a cakewalk. All I have to do is not stop running. Spoken like a true New Yorker.
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We went quiet in a way thats not like us, says Wittenberg.
LOOKING AHEAD
along the course will communicate course conditions based on weather and other factors (low: green, moderate: yellow, high: red, and extreme: black). All runners should remain alert for directions from race officials. Well have a hotline number printed on bibs and credentials, and weve deployed an Interactive Response Systemwhen you call and enter a bib number, youll be informed if your runner passed the nish or is in a medical facility. If its the latter, youll be transferred to a person who will direct you to the correct hospital. Does NYRR plan to communicate more frequently during the year? Weve made great strides: Weve hired a Director of Digital and Social Media, a Social Media Manager, and a Director of Runner and Member Services. Our new communication initiatives include the launch of MyNYRR (an online tool that helps runners register for races, nd volunteer opportunities, and join classes), a feedback panel for runners to comment on NYRR policies and potential plans, a reinvigorated Facebook community, and improved engagement with club teams. What type of community outreach has the NYRR done this year to support those affected by Sandy? In December, we helped runners at the NYRR Ted Corbitt Classic 15-K donate to several Sandy-related charities, and we facilitated donations to Toys for Tots and the NY Cares Coat Drive. In March during the NYC Half weekend, our Run the City program offered discounts to 40 establishments in the Seaport area and lower Manhattan; at the Brooklyn Half in May, we did the same for the Coney Island area. In July, Major League Baseball partnered with us for the MLB All-Star 5-K in Prospect Park, Brooklynall net proceeds from that event were donated to charities supporting Sandy relief efforts. And on October 13, NYRR partnered with Staten Island Borough President James Molinaro to support Staten Island Day; the event included the SI Half-Marathon, and NYRR donated net proceeds from the race to Staten Island recovery programsat least $100,000 [estimated at press time].
Lesson Learned
SUPERSTORM SANDY
Post-Sandy, New York City Marathons CEO Mary Wittenberg promises change BY SCOTT DOUGLAS
pummeled the New York City area on October 29, six days before the marathon. While the storm left almost 100,000 homes damaged or destroyed and 2.2 million residents without power, it did not prompt an immediate cancelation of the race. The scathing criticism started immediately: Runners and the public accused the New York Road Runners, which organizes the race, of being tone-deaf to the suffering throughout the city, and especially on Staten Island, where the marathon starts. Less than 40 hours before the start, Mayor Michael Bloomberg canceled the event. Runners were furious (an estimated 40,000 were already in the city or the tri-state area). The NYRR then made no meaningful public statements in the more than six weeks between cancelation and its announcement regarding options for 2012 registrantsa move that came off as clueless in an age when runners are used
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to constant communication with races via social media. Here, NYRR CEO Mary Wittenberg acknowledges where the NYRR fell short and how this years race will be different. What lessons did the NYRR learn from what happened last year? To constantly communicate with runners and media, even if it means saying, Were working on it. We need to overcommunicate with our runners through social media and e-mail. Both before and after the race was canceled, we didnt update enough. We were always waiting until we knew what to share. We went really quiet in a way thats not like us, and when our runners needed us most, they didnt have that ow of conversation. In what ways do you plan to upgrade communication? For anything requiring specic attention, well send out e-mails, social media posts, and digital alerts. For race day, well have an Event Alert Systemcolor-coded ags at the start, nish, and medical stations
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Photograph by Mark Peckmezian
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Given the Boston bombings, will there be more security this year? Many prerace eventsincluding the Expo, Opening Ceremony, and Marathon Eve Dinnerwill feature bag screening, metal detector screening, and increased video surveillance. There will be explosive-detector dogs at all race-related public events and at bag checkpoints in the Family Reunion and VIP areas. At the start, nish, and across the course, well have more private security resources and use explosive-detector canine units. Can runners access the same areas? Yes, but runners should expect additional bag inspections and enforcement of prohibited items like hydration backpacks, weight vests, or vests with pockets when accessing the starting village and corrals. Any bags other than the clear, plastic Start Village bag (for items left at the start) and UPS bag (for items transported to the nish) are also prohibited. Are family meeting areas the same? Same location, yes. NYRR is working to nalize access procedures. Are there any restrictions on what spectators in certain areas near the course can carry? As always, VIPs and spectators can view the marathon nish from the bleachers in Central Park and in Columbus Circle, although all attendees will be subject to bag inspection and limitations on large items (e.g., strollers, luggage, large packages) in those areas. Are trash cans along the course and in the park going to be modied? Were addressing this on a case-by-case basis, and implementing the use of transparent receptacles and waste-collection methods where possible. Will there be specic events held addressing Sandy and Boston? Yes, but we arent ready to share details of these plans yet.
By the Numbers
32,138
chose to accept a refund
Of the 66,109* who registered for the 2012 NYC Marathon

1,686
deferred to the 2015 race
21,999
6,998
592
deferred to the 2013 NYC Half
2,696
chose neither a refund nor a race
*While this is the number of 2012 registrants, on any given year the NYRR expects approximately 48,000 runners to actually show up.
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To ask a question, e-mail askmiles@runnersworld.com or follow Miles on Twitter at twitter.com/askmiles.
35% OF RUNNERSWORLD.COM POLL RESPONDENTS SAY THAT THEYVE NEVER BEEN CHASED BY A DOG WHILE OUT ON A RUN.
Janet Cherobon-Bawcom, 35, Flagstaff, Arizona

The Kenyan-born 2:29 American marathoner will make her NYC debut November 3
This will be my third NYC attempt. I scrapped it to focus on the Olympic Trials, then Sandy. Im excited to give it another shot.
1] Third Time a Charm?
6 Fresh Start I chew gum during my races, always have Wrigleys Winterfresh gum. 7 Recovery Drink I need a cup of tea ASAP after a race. Piping hot with lots of milk and sugarthats Kenya-style. 8] Role Model My uncle, 2:07
marathoner Sammy Lelei. He used running to build a great life for himself and others around him.
2 Head Games During a race, I do pace and distance calculations. Thats all I think aboutmath. 3] In NYC Id like to catch a 4] Rebel When I was young, I
Broadway showa good comedy.
disobeyed my mom and ran a race instead of studying. She was mad, but I caught the running bug.
9 Celeb Crush Apologies to my husband; Denzel Washington. 10] Dream Job Working in
international health careI love travel and helping people.
5] Turn It Up Baba ORiley

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by The Who pumps me up to run.
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Illustration by ANDY R EMENT ER ; Photographs by Josh Biggs (Bawcom) ; Alamy (Denzel Washington and tea pot)
DEAR MILES, When I run, Im afraid Ill be confronted by a dog. I always bring a dog biscuit along with me just in case, but Id like to teach myself to overcome this fear. KATHY T., Tampa I could give you the usual tips on dealing with aggressive dogsdont run away, avoid eye contact, tell the dog to stay! in a rm voicebut it sounds like your fear runs deeper than that. You might consider talking with a professional to learn whats driving this anxiety, which is the rst step in taming it. You might also seek advice from a local dog trainer. (Most are pretty good at training humans, too.) In the meantime, you realize that by running with treats youre
turning yourself into a big, roving dog magnet, right? To mangle a line from The Godfather: Leave the MilkBones. Take the pepper spray. DEAR MILES, What is proper race etiquette during the singing of the national anthem? When I enter the corral, Im in race mode. Im wearing my hat, stretching, loosening up. Some runners give me dirty looks for not standing at attention. Am I out of line? RUDY D., Columbus, Ohio Yes. First of all, the anthem is usually performed moments before the race starts. If you arent loose by then, its too late. Second, the national anthem lasts about two minutes. Being hatless and still for two minutes will not
wreck your race. I promise. So stop whatever it is that youre doingstretching, chatting, frowning at your MP3 playerand justpause. Show some respect. If not for the ag, then at least for your fellow runners. Then when the gun goes off, do the American thing and kick their butts.
DEAR MILES, I often run into a guy who tries to race me. How do I let him know Im not interested? @RUNNERBIX Stop to re-tie your shoes. Wait till hes gone. Then resume your run.
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A touch faster.
Train like a pro with the touchscreen, GPS-enabled Forerunner 610. Features wireless uploads to our online community, Garmin Connect, where you can store and share your runs plus access free training plans.
To learn more, visit Garmin.com/touch
2013 Garmin Ltd. or its subsidiaries
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Forerunner 610
WHAT IT TAKES TO...

Reclaim Your Running Life
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Running for Office

New York and New Jersey politicians connect with voters on the road
SUZANNE TURNER, 55, of Manhattan, is running the New York City Marathon after recovering from a mysterious accident. In December 2012, she went for a run and woke the next day in the hospital with a fractured skull, a broken shoulder, and temporary vision loss and hearing loss. She has no recollection of what happened. Once she regained her senses, she was able to resume running. GAIL KISLEVITZ The mental clarity and calmness running gives me and the joy of being outside have helped me recover from this incident.
Log 100 Marathons

JOE HUBER, 63, of Pine Brook, New Jersey, will run his 100th marathon where he also celebrated his rst, 50th, and 75th in New York City. The professional fund-raiser, who averages seven marathons a year and has a 3:24 PR, will run wearing a homemade shirt that reads, You dont stop running because you get old. You get old because you stop running. G.K. It takes passion and dedication. I run four days a week and take my recovery days seriously. I plan to keep running marathons until I am scraped off the ground.
The Candidate: Cory Booker, 44, mayor of Newark, N.J., running for U.S. Senate The Runner: Former collegiate football star runs three miles, three days a week. The Campaign: Invited hundreds of community members to join him at Run with Cory events in six cities throughout his state this summer. The Result: We never knew it would be such a big hit, Booker says. Im going to continue to run around the state. People would say, Thank you for coming to our neighborhood.
The Candidate: Jack Hidary, 45, independent for New York City mayor The Runner: First mayoral candidate to run the NYC Marathon. The Campaign: Hidary addressed and ran with more than 6,600 constituents at a 10-K in Queens. I see running as a community builder, he says. The Plan: The Midnight Run in Central Park on New Years Eve, the traditional swear-in date. When I win, were going to include the Midnight Run in our festivities, he says.
Be an Original NYC Marathoner

ARTURO MONTERO, 78, of Stamford, Connecticut, is the only 2013 NYC Marathon participant who ran the original event in 1970. Montero, whos run the race 29 times, prefers the current ve-borough course to the original, which looped Central Park four times. The only quibble he has is the price: His entry fee in 1970 was $1. This year, Montero will run with his 25-year-old son, Gino, doing his rst marathon. G.K. I run an hour a day during the week and 13 miles on weekends year-round to stay in shape. I like that at this race you are surrounded by runners from around the world.
HAS RUNNING CHANGED YOUR LIFE? SHARE YOUR STORY AT
RUNNERSWORLD.COM/CHANGEDLIFE
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The Candidate: State Senator Barbara Buono, 60, for New Jersey governor The Runner: Buono runs ve miles a day, up to six days a week. Ive come up with my best ideas for speeches and policies while running, she says. The Campaign: Her staff tweeted pictures of her three N.J. 5-Ks this summer. People want to know who I am, and running is a part of my life. The Reward: She marked her 60th birthday in July by running a 5-K and winning her age group in 27:22.
The Official: Steven Fulop, 36, was elected mayor of Jersey City in July. The Runner: Ironman triathlete and 3:44 marathoner doing NYC Marathon. Often hits the road at 4:30 a.m. If Im not out then, its not happening. The Campaign: Fulop plotted strategy on runs with his now chief of staff, a two-time Comrades Marathon nisher. The Win: In August, Fulop won a celebrity chase in the Belmar Chase 5-K, scoring $2,500 for Jersey Citys rec department. ROB JENNINGS
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Photograph by Brightroom (Montero)
DEMAND MORE
MORE CUSHIONING MORE MILES MORE RUNNING FROM HOKA ONE ONE ULTRA GUARANTEED.*
Stinson Trail
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Demanding more is Jason Schlarb. Jason has reached the podium in four of his last ve ultra-races wearing HOKA ONE ONE running shoes.
*To learn more about Jason, and the HOKA ONE ONE Ultra Guarantee, go to hokaoneone.com/guarantee WorldMags.net
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Be Flexible
FACT OR FICTION?
3 WAYS TO KEEP YOUR OPTIONS OPEN
Static stretching prerun can make you more injury-prone.

FACT Stretching cold legs can cause muscle weakening, which makes you less stable and more likely to get hurt. Instead, loosen up with a dynamic stretching routine designed to warm your muscles and boost their range of motion. Find one on page 62.
1. Have a plan B. If Mother Nature threatens your PR dreams, think beyond your watch and aim for goals like maintaining an even pace or nishing strong. Learn more about dealing with less-thanperfect conditions on page 59. 2. Mix it up. Your training plan isnt etched in stone. If you have a Saturday night event thatll tire you out for Sundays 12-miler, shift your long run to a day when you know youll be better rested and prepared. 3. Consider fuel alternatives. Raisins, honey packets, and pretzels replenish carbs as effectively as energy gels. For more ideas, go to runnersworld.com/gelalternatives.
RUNNING THE NUMBERS
10
Percentage increase in the knees range of motion after spending two minutes foam rolling the quadriceps, according to a recent study.
THE PULSE
How do you boost your exibility?

34% Postrun stretching 20% Yoga 15% Foam roller or other
QUICK ON YOUR FEET

Running doesnt just benet your bodyit boosts brain power, too. Research shows that those who do aerobic exercise frequently have better cognitive exibility than those who are less active. Working out improves your ability to multitask effectively and to easily adapt to new conditions.
massage tool
8% Prerun dynamic 23%
stretching I dont work to improve exibility
Based on 1,342 respondents of RW poll
Accept the ups and downs you will experience. You are going to have days you feel like youre ying and days you struggle. This is normal for all runners.
GRETE WAITZ, nine-time New York City Marathon winner
Illustration by CAROLYN RIDS DA LE
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Master the Plan

Plot out a solid race-day strategy to dodge mishaps and accomplish your goals BY LISA MARSHALL
YOUVE CHARTED every long run, hard
workout, and recovery effort to prep for your upcoming marathon or half. But do you know precisely what youll do on race day? If you took 10 or 16 weeks to train, you want to protect that investment with a race-day plan, says Boulderbased coach Ric Rojas, who suggests drafting a plan three weeks before race day, then adjusting later if necessary. By pinpointing a realistic nish time, planning your per-mile pace, and using a tested fueling, hydration, and wardrobe strategy, you boost your odds of meeting your goal, whether thats setting a perIllustration by ZOHAR LAZ A R
sonal record or simply crossing the nish line. Heres how to craft your best plan.
SET A REALISTIC GOAL TIME
Having an idea of how long it will take to nish your event will help you plan your race pace and your strategy. If you have run a shorter race in the past four months, you can plug that time into a race-predictor calculator (such as the one at runners world.com/predictor), which will give you estimated times for a variety of distances given proper training. The closer the distance is to your goal race, the more accurate a predictor it will be, says Rojas.
If you havent raced recently, look back on the average pace of your long runs. You can typically expect to race a marathon or a half 30 to 60 seconds faster per mile, says Phoenix-based coach David Allison. Test your goal time with a truth serum runa long run with close to half your goal distance run at goal pace. Allison recommends doing one three to ve weeks from race day. Half-marathoners should run 10 to 12 miles with the last six or seven at goal pace; marathoners, 18 to 20 miles with the last 12 at goal pace. The effort should feel comfortably hard. If it feels harder, or youre unable to maintain the pace, scale back your goal.
PLOT COURSE-SPECIFIC SPLITS
Once you have your goal time, research the course prole, porta-potty locations, and average weather to determine how to pace yourself. Truly Type-A
R U N N E R S W O R L D.CO M 41
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runners might create a spreadsheet and plug in a different pace for each mile, but another effective method is to have cumulative time goals for key points (10-K, 10 miles, half-marathon, 20 miles). Add at least six to eight seconds to your planned average pace for the first two to three miles to warm up, navigate crowds, and help yourself resist the temptation to go out fast. Even if you run 15 seconds slower for the first four miles, you are only one minute behind with 22 miles to make it up, says Allison. Also build in time to get up hillsthe steeper and later, the more the adjustment. Usually need a pit stop around 10-K? Add a minute to that mile. Then, determine where to gradually make up the time, on stretches you tend to run well (downhills? ats?) and by picking up your pace slightly in the second half. If you want your plan with you, write it on your arm, or scrawl it on athletic tape and stick it to your arm on race morning.
HAVE A FUEL, HYDRATION, AND WARDROBE STRATEGY
and incorporate it into your plan. Make a mental note of where the aid stations will be and at which youll need to take a gel.
MAKE A RACE-MORNING SCHEDULE
Particularly if I am a first-time marathoner, I want to know exactly where I am going to be the entire morning of the race, says Rojas. Make a schedule of everything youll do from the time you wake up until start time, including getting dressed, eating, getting to the race, checking your bag, standing in the portapotty line, and nding your corral. Add at least an extra half-hour to your commute time to allow for traffic jams or missed connections, says Allison, and plan on being at the race at least one hour before the gun goes off.
HAVE A BACKUP PLAN
Never try anything new on race day, says Allison. Instead, rehearse on a few long runs late in your training: Wake up at the time youll rise on race day (keeping time changes in mind if youll be traveling), put on the clothes and shoes youll wear, and eat the breakfast youll eat. Note what works and have it on hand race morning. If you plan to use race-provided gels and sports drinks on the course, nd out what theyll have and try them in training. Write down how much fuel, water, and sports drink you take in and when,
If the forecast calls for unseasonable warmth, adjust your goal, says Lewis G. Maharam, M.D., chairman of the International Marathon Medical Directors Association. High temperatures prompt blood to mobilize to your skin to shed body heat, leaving less to fuel your muscles and digestive system. Start slow anywhere from 10 to 45 seconds per mile slower than goal pace, depending on how hot it is and how experienced you are. If youre feeling up to it, pick up the pace by two or three seconds per mile after the halfway point, says Rojas. To keep body temperature down, Maharam recommends dumping cups of cold water over your head. If ice is available, put some under your hat or in your sports bra, and drink to thirst as you run.
LOPEZ LOMONG, 28, of Lake Oswego, Oregon, a two-time U.S. Olympian, won the Wanamaker Mile at this years Millrose Games in a meet-record time of 3:51.21, then lowered the U.S. indoor 5000-meter record two weeks later to 13:07.00.
1.
Kick It
Avoid Taper-Week Traps

Coach David Allison warns against making these common errors
LAST-MINUTE CRAMMING
To increase your speed without speed workouts, add a burst of speed at the end of every runeven if its just accelerating for the last 100 meters. You will see results!
2.
Quicken It
Photograph by Victor Sailer/PhotoRun
up for missed mileage or unsatisfactory workouts. Its too late, and you could end up feeling less-thanfresh on the starting line. Instead, adjust your time goal to match the training you did get in.
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--> Dont try to make
OVERTAPERING
UNDEREATING
not intensity. To keep your muscle memory sharp, do one workout at 10-K pace in weeks one and two of a three-week taper. Just keep it short. (If you maxed out at 6 x 1 mile at 10-K pace, knock it down to 3 or 4).
--> Reduce mileage, but
Your appetite may have dropped with your mileage, but you need carbohydrates to ll your muscle glycogen stores for the big day. Starting 72 hours from race time, make 70 to 80 percent of what you eat carbohydrates.
-->
When you crest the top of a hill, do a surge rather than slowing down. This will help you return to your pace more quickly.
3.
Pick It
Pick a good cause as a motivator to train no matter what and get through tough workouts. For me its 4 South Sudan. Running for something bigger than yourself is empowering. BOB COOPER
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Recovery Zone
WHEN LEAVING THE FINISHING Keep walking! Movement CHUTE
Worth It?
Postrace Massage Massage can speed recovery. But if your race has a free massage tent for nishers, skip it if its staffed by massage students, who may not have the experience necessary to deal with very tired running legs and feet. Its better to wait one to three days and see an experienced sports-massage therapist.
What to do in the minutes, days, weeks after a race

DID YOU TRAIN CONSISTENTLY for the past few months and complete your rst half-marathon? Congratulations! Now its time to celebrateand to recover. As soon as you cross the nish line, you can start taking steps to reduce muscle soreness, rebuild your bodys fuel supply, and get back to your normal routine sooner rather than later. Heres what to doand when to do itto bounce back from your big day.
IN THE DAYS AFTER Continue to hydrate. Massage sore muscles with your hands or a foam roller for ve minutes each day. If youre really suffering, ask your doctor whether anti-inammatory medication might help. Every other day, do this gentle workout to encourage bloodow to recovering muscles: Walk for 10 minutes, run a few seconds each minute for 10 to 20 minutes, and nish with 10 minutes of walking. IN THE WEEKS AFTER
helps the heart pump fresh, oxygen-rich blood through your body. Avoid stopping or sitting for at least 30 minutes postrace. Walk to the food tent to start the refueling processhave about 300 calories of simple carbs (some sports drink and a banana) within a half hour of nishing.
BACK AT HOME OR YOUR HOTEL
Q I need to travel for a few hours to get home after my race. What can I do to prevent stiffness and soreness? A Wear compression sleeves on your calves. During your trip, stand up and walk around every 30 to 60 minutes, for ve to 10 minutes at a time. Pack uids and snacks to ensure youre refueling properly while youre in transit.
Q+A
Soak your legs in a cool bath for 15 minutes to reduce inammation. Walk around for 10 to 30 minutes, two or three times during the afternoon. Between your walks, recline with your legs elevated. Eat small meals every two to three hoursaim to get 25 percent of calories from protein, 20 percent from fat, and the rest from complex carbs. And drink water or sports drinkyour urine should be pale yellow.
Gradually add running time to your every-other-day workouts until youre back to where you were before the race. On nonrunning days, walk or do gentle cross-training. If you are eager to participate in another race, wait at least three weeks before doing a 5-K, and four to six weeks before doing anything longer.
TIP OF THE MONTH
PICK A NEW GOAL

GEAR CHANGE
Swap sweaty duds for dry ones ASAP.
After your race, youll need to recover, but you dont want to take so much time off that you lose the tness you worked to build. Avoid this by setting a postrace goal before you get to the starting line. You may want to work on your speed, or try a new distance. (Find training plans at runnersworld. com/thestartingline.) Or, you can choose a nonracing goal: See how many days in a row you can exercise, mentor a friend to a rst 5-K, or try to reach your healthiest weight.
Join our online training program developed exclusively for beginners at runnersworld.com/thestarting line. Connect with other beginners in private forums and get access to RW experts on weight loss, working out, injuries, and more!
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Photograph by TH O M AS M AC DO NA L D
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SEE MORE. ACHIEVE MORE.

The new TomTom Runner GPS Watch uses easy to read, full-screen graphics to help T y you achieve your personal best time. So you can focus on your run, instead of on y your watch. tomtom.com/sports
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STRIDE RIGHT
Limit mid-intensity runs to train better.
SPLIT IT UP (UNEVENLY) Elite runners typically follow a lopsided polarized plan, in which they devote about 75 percent of their training time to easy running, 10 percent to threshold work, and 15 percent to very hard efforts. Tempo runs are important, but that middleintensity zone is still the smallest. HOW: Use a heart-rate monitor to stay in the zone. On easy days, your heart rate should always be below 80 percent of maximum; on hard days, it should get above 90 percent. If youre spending long stretches between 80 and 90 percent, then youre going too fast for a recovery day and too slow for a truly hard workout. KEEP THE EASY EASY
Go to Extremes
Run very hard or very easy to reap the most benets

UNIVERSITY OF WISCONSINLA CROSSE physiologist Carl Foster once monitored the
schools track team for ve weeks. Each day he asked the coaches how hard that days run was meant to be; then, after the session, he asked the athletes how hard they had actually run. They were consistently pushing harder than their coaches intended on easy days, and not hard enough on hard days. This tendency to drift toward midlevel efforts is all too common. To get the most out of your training, you need to ght it. A better approach is polarized training, in which most workouts are either very hard or very easy. In one study, runners using a program like this improved their 10-K times by ve percent, while those who did more running in the middleand trained harder overallimproved by just 3.6 percent. Heres how to polarize your plan.
Olympic Trials marathoner Camille Herron was perennially injured in high school and college. When she slowed her easy-run pace from 7:007:30 to 8:309:00 per mile, she was able to increase her mileage while staying healthy, and to run faster on hard days. HOW: Herron emphasizes keeping a rapid turnover to avoid feeling like youre plodding. Use a metronome app to keep your cadence within ve percent of what it is at tempo pace, and keep your heart rate well below the border of the tempo zonebetween 60 and 70 percent of max.
Polar Success
Workouts in this sample week hit both ends of the intensity spectrum
Workout Monday Tuesday Wednesday Thursday Friday Saturday Sunday TOTALS Off 2 miles easy, 2 x (1600, 1200, 800, 400) with 2:00 jog rest, 1 mile easy 6 miles easy 2 miles easy, 4 miles tempo, 1 mile easy 8 miles easy 2 miles easy, 10 x 90-second hills with jog down recovery, 1 mile easy 14 miles, including 3 miles at marathon pace 50 miles Easy 0 min. 25 min. 50 min. 25 min. 65 min. 25 min. 100 min. 290 min. (75%) Threshold 0 min. 0 min. 0 min. 25 min. 0 min. 0 min. 15 min. 40 min. (10%) Hard 0 min. 40 min. 0 min. 0 min. 0 min. 20 min. 0 min. 60 min. (15%)
Hutchinsons blog, Sweat Science, is at runnersworld.com. Follow him on Twitter at @sweatscience.
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Photographs by MITCH MAN DE L
MAKE THE HARD HARD As an athlete, I dreaded workouts with lots of rest and not many intervalsless rest was an excuse to run slower. Dont think more is always better: By cutting back volume and adding rest to your usual workouts, you can boost your intensity. HOW: Instead of running 6 x 1000 meters with 2:00 rest, try 4 x 1000 with 3:00 rest. Do each rep at least ve seconds faster than usual. Repeat every two weeks, and either shorten the rest or add a repeat until youre back to the original workoutbut now at a higher intensity.
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KICK BUTT
TAKE NAMES?
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*EPA-estimated rating of 20 city/28 hwy/23 combined mpg, available 2.0L FWD. Actual mileage will vary. Class is Large Utilities, Non-Hybrid vs. 2013 competitors.
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Q When I run with my dog, he starts and stops a lot. Is that still a good workout?
A Yes, because thats the very denition of fartlek (Swedish for speed play): alternately running fast and slow segments in an unstructured session. Fartleks will make your heart, lungs, and muscles stronger, similar to track intervals, but theyre more fun. After dogging it during a 10-minute warmup, let your pooch speed up. If he hasnt stopped to sniff (or mark) a hydrant after a few minutes, use your leash or call him back for a few minutes of easy running. Keep this fast-and-slow pattern for 20 to 40 minutes, then nish with a 10-minute cooldown. Bonus: Fido should have fun and get tter, too. SUSAN CARNICELLI is a running coach in Larchmont, New York (westchesterrunning coach.com).
PUPPY POWER
Let your dog lead for a fun workout.
Q Is it okay to run two half-marathons or marathons in one month? A Running two half-marathons (or marathons!) in one month is not the best idea because it doesnt allow your body enough time to recover in between efforts. That said, if you really want to do two 13.1-milers, use the rst as a training run for the second, your target race. Schedule the events at least three weeks apart to minimize the risk of
injury or a subpar target race, and run the rst race one to two minutes per mile slower than goal pace. Experienced marathoners averaging 55 or more miles per week can adopt the same strategy to run two full marathons. Allow two to three days of complete rest after the rst race, followed by your normal taper until race number two. BRIAN WYATT is a running coach and trainer at Crunch Fitness in San Francisco.
Long, Long Hill

WHY Take on tempo without the trauma WHO RECOMMENDS IT Jason Hartmann, 32, of Boulder, Colorado, was fourth (rst American) at the Boston Marathon in 2:12:12 and will run the New York City Marathon. Jog 20 minutes to a long, gradual-to-moderate uphill (a three to ve percent grade on a treadmill), then run up it for three to ve miles at a moderately hard pace. This workout keeps your heart rate high for a sustained period, Hartmann says, without pounding your legs as it would on the ats.
Submit your questions to asktheexperts@ runnersworld.com.
45% OF RUNNERS SAY THEY DO STRENGTH TRAINING ONCE OR TWICE EVERY WEEK, ACCORDING TO A RUNNERSWORLD.COM POLL.
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Photographs by Corbis (top) ; Lisa Coniglio/Photo Run (bottom)
Q Strength training leaves me sore for days. How can I work it into my routine? A First off, if youre sore for days, you may be using weights that are too heavy, doing too many reps, or not allowing enough rest between sessions. See if cutting back minimizes the pain. Schedule strength training for off or easy-run daysand run before you lift so your run isnt affected. Aim for two 30minute sessions each week, on nonconsecutive days. Focus on moves that will enhance your running and prevent injury, such as single-leg deadlifts, squats, push-ups, and planks. Include a balanced mixture of lower- and upper-body exercises, as well as core and stability exercises. MELISSA MILES is a Marana, Arizona, personal trainer and running coach (milestonetnessaz.com).
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THE REMARKABLE TRUTH
ABOUT FISH OIL

D O T H E B E S T F O R YO U R H E A R T, M I N D A N D B O DY
Decades of research, published papers and clinical studies have shown that omega-3 fat t y acids found in fish oil suppor t hear t , joint , brain, eye, skin and even muscle health. In fact, leading health organizations recommend that all adults should routinely consume omega-3s for their health benefits.
G N C B E S T PR O D U C T. B E S T E X PE R I E N C E . B E S T R E S U LT S.
VISIT GNC.COM/FISHOIL FOR MORE ON THE REMARKABLE TRUTH ABOUT FISH OIL
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2013 General Nutrition Corporation. May not be available outside the U.S.
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MARATHON // HALF MARATHON // 5K // KIDS

A RUNNING FESTIVAL WITH LAGNIAPPE Celebrate Louisianas running festival in Baton Rouge, January 19 // 2014; as runners from 47 states and 11 countries meet again to race our fast, flat & festive course a BQ friendly course.
thelouisianamarathon.com
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Marathon and Berkeley Half-Marathon. Koszyk created the six small plates below to fall within the typical snack range of 150 to 250 calories. The meals pack carbs for energy, a dash of ber, protein, and fat for fullness, and some electrolytes to help keep uid levels balanced. Koszyk offers recommended digestion time for each dish based on calories, ber, and fat contents, plus a modied recipe if you need to get out the door faster.
60 MINUTES OUT SALTED RICE CAKE WITH ALMOND BUTTER AND TOASTED COCONUT FLAKES CALORIES: 160
Rice cakes have a bad rap as a bland diet food, but that very quality makes them an excellent base for a light meal. Theyre lower in ber than multigrain bread, so they wont upset your stomach, helping to make this crunchy riff on PB&J a good choice when your workout is an hour or less away. The dash of salt helps you retain uids while running, and the coconut akes (larger than the shredded version) add mouth-pleasing crunch and more intense avor.
MAKE IT
Top 1 salted rice cake with 1 tablespoon of almond butter and sprinkle with 1 tablespoon of toasted unsweetened coconut akes. LESS THAN AN HOUR Use half the almond butter.
SWEET POTATO WITH FRESHLY GRATED PARMESAN CALORIES: 150
JUST ENOUGH
Power speed sessions with a half-bagel topped with cheddar cheese and g jam.
Mini Meals
Food styling by Pamela Vachon
Tasty, satisfying foods to eat one hour (or more) before your run BY MELISSA LASHER
WHEN YOURE HANKERING for a break-
fast burrito or a BLT, prerun staples like pretzels or a banana can be a buzzkill. But downing a full meal too close to a workout can lead to stomach trouble midrun. So wheres the sweet spot? In a mini meal, a scaled-down version of a avor-packed
Photographs by J OYCE LEE
entre. Youll get the carbs you need to fuel your workout, and a dose of protein, fat, and avor that will leave you satiated. Mini meals give you the satisfaction of a real meal without overeating before a run, says Sarah Koszyk, M.A., R.D., the sports dietitian for the San Francisco
Sweet potatoes are an easily digestible carb and a great source of fiber, which helps you feel fuller than you would after eating the same amount of, say, white rice, says Koszyk. If you suffer from GI issues, you can shave a gram of ber by tossing the potato skin. Even without the skins, these spuds are nutritional workhorses, boasting vitamins A, C, and B6 and almost as much potassium per cup as a banana. Potassium is an electrolyte that helps stave off fatigue and muscle cramps during a run.
MAKE IT
Top half of a small baked sweet potato with 1/3 cup of freshly grated Parmesan cheese and
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teaspoon chopped fresh chives, oregano, thyme, or a mix of these herbs. LESS THAN AN HOUR Use a quarter potato and half the cheese.
90 MINUTES OUT OPEN-FACED SMOKED TURKEY SANDWICH CALORIES: 170
1/2
Koszyk views this streamlined lunch staple as a go-to choice for avoiding a midmorning prerun pastry or a midday cookie. Here, avorful smoked turkey and mashed avocado eliminate the need for less nutritious, high-calorie condiments like mayo or aioli. The avocado also contains potassium, which aids muscle function. If you cant nd smoked turkey, opt for fresh roasted turkey or chicken instead of fattier lunchmeats like salami or bologna.
Top one slice of whole-wheat toast with 1/8 mashed avocado (or 2 tablespoons), a grind or two of black pepper, 2 slices of tomato, and 1 slice smoked turkey. 60 MINUTES OUT Use white or sourdough bread; skip the avocado and tomato; use 1/2 teaspoon spicy mustard.
MAKE IT BUCKWHEAT SOBA NOODLES WITH CHICKEN CALORIES: 240
for a longer or more intense run when youll be burning more calories, says Koszyk. The sugar in the jam tops off glycogen stores, which are the bodys primary source of running fuel, and the splash of acidic balsamic vinegar adds a layer of avor without piling on calories, making this an especially satisfying snack for its size.
Choose an easier-to-digest plain bagel instead of whole wheat. Sprinkle half of a toasted bagel with 1/2 teaspoon balsamic vinegar. Top with 1 teaspoon g jam and 1 ounce cheddar (a at slice the size of a typical American cheese slice). 60 MINUTES OUT Use a quarter bagel with half-slice cheese; same amount of jam.
MAKE IT TWO HOURS OUT SATISFACTION GUARANTEED
Smoked turkey and avocado on wheat will help curb prerun snack attacks.
SCRAMBLED EGG AND AVOCADO OVER BROWN RICE CALORIES: 240
if their levels become too low.

Toss 1/2 cup cooked 100 percent buckwheat soba noodles with 1 teaspoon sesame oil, 1 teaspoon soy sauce, and 1 teaspoon orange juice. Top with 1 tablespoon toasted sesame seeds and 2 ounces (the size of half a deck of cards) roasted or grilled chicken. 60 MINUTES OUT Make a half recipe.
MAKE IT HALF BAGEL WITH FIG JAM AND CHEDDAR CALORIES: 280
Buckwheat soba noodles are slightly higher in carbs than pasta but with a nutty, earthy avor. And if the noodles are made with 100 percent buckwheat our, theyre also gluten-free. The sesame seeds provide seven percent of the recommended Daily Value of iron per one-tablespoon serving, a hard-to-get nutrient that can leave runners fatigued
If youll be having brunch with friends but are committed to a 9 a.m. run, this scaled-down egg dish will hold you over. Brown rice packs the same amount of carbs as white, but rather than the energy spike and drop typical of processed carbs, whole-grain carbs provide slow-burning energy. The ber, coupled with egg protein, will also keep you satiated. Avocado adds good-for-you fat, plus B6 , which aids production of disease-ghting antibodies.
Drizzle 1/2 teaspoon of sherry vinegar over 1/2 cup of cooked brown rice. Top with 1 large scrambled egg and one-eighth (or 2 tablespoons) of an avocado, sliced. Sprinkle with a pinch of salt and a grind of black pepper. 60 MINUTES OUT Use 1/4 cup white rice; omit avocado.
MAKE IT
The calorie count of this sweet and savory sandwich does surpass Koszyks recommended range. But its quickdigesting carbs make this mini meal an ideal choice before tough workouts. The 37 grams of carbs give you a boost
Fast Recovery Snacks

Carbs and protein rell glycogen stores and repair muscles in 150 to 250 calories
Photographs by MI TCH MAND EL
6 ounces plain Greek yogurt with 1 cup berries: 200 calories (25 grams carbs, 18 grams protein)
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2 hard-boiled eggs and 1 small apple: 200 calories (15 grams carbs, 14 grams protein)
Salmon avocado roll with brown rice, tuna sashimi: 220 calories (25 grams carbs, 13 grams protein)
1 cup baby carrots with 1 2 cup hummus: 230 calories (22 grams carbs, 17 grams protein)
1 cup multigrain pretzels, 2 pieces beef jerky: 180 calories (20 grams carbs, 17 grams protein)
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e m a G c i s s a l C e Th f Fit andRide! o
2013 Brooks Sports, Inc.
ADRENALINE GTS 14
BROOKSRUNNING.COM/GTS 14
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KALE
WHEY PROTEIN
SALMON
Smart Fuel
Enhance your diet for a healthier brain and a better run

YOUR NOGGIN is not only responsible for memory and cogni-
tionit also plays a critical role in dictating fatigue levels during a run. And just as fueling the muscles is critical to performance, nourishing the brain with key nutrients boosts its overall function. The result? You feel more alert at your deskand on a run. Moreover, certain foods can also help ward off age-related memory loss. Heres a short list of the top brain foods.
EGGS
The membrane of brain cells is made primarily of omega-3 fatsthe same fat in salmon. Studies show that consuming omega-3 fatty acids (sh oil) makes these cells more supple, optimizing your processing power. Omega-3s may also delay memory loss as you age and boost IQ in kids. Salmon and other Eat It fatty sh contain the most omega-3s, but all seafood has it; aim for two 3.5-ounce servings a week. You can also try walnuts, ground axseed, or omega-3-enriched eggs, or put axseed oil on salads or pasta.
YOGURT
Research suggests probioticsbenecial bacteria found in some yogurtsmay affect brain function. Subjects in a study at the University of California, Los Angeles, who ate yogurt with probiotics twice daily for four weeks showed better connectivity between brain regions than a control group. Aim for several Eat It servings of yogurt weekly (look for live cultures on the label). Probiotics are also in ker, kimchi, and other foods with live bacteria.
ALMONDS
As one of the richest sources of vitamin E, almonds make for a smart snack. Researchers have found that vitamin E combats oxidative stress in the brain caused by a diet rich in rened carbs (sugar and white our) and fat. Vitamin E also acts as a potent protector for the brains omega-3-rich cell membranes. Eat It Use to top yogurt or hot cereal, or add to trail mix.
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Choline, a nutrient thats rarely talked about, helps keep your brains messengers (called neurotransmitters) signaling properly. While our bodies make choline, scientists believe that production is spotty at best for some individuals, particularly pregnant women, so include it in your diet. Make eggs part of Eat It recovery meals, or hard-boil them for saladsbut be sure to use the whole egg; the choline is in the yolk.
Dont Forget
Foods That Boost Memory
BRUSSELS SPROUTS The vegetable is loaded with vitamin K, which researchers believe may be linked to verbal memory skills in healthy older adults.
CHOCOLATE Adults who drank a avanol-rich cocoa daily for a month performed better on memory tests compared with similar subjects drinking a low-avanol cocoa.
OLIVE OIL Study subjects who used extra-virgin olive oil with food over six years had better scores on memory tests compared with subjects who ate a low-fat diet.
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Illustration by JO H N B URG OYNE
Photographs by TH OMAS MACD O NAL D (almonds, kale, whey protein, salmon); Alamy (brussels sprouts); M ITC H M ANDE L (chocolate, olive oil)
Kale is loaded with lutein, which protects neurons from oxidative damage caused by pollution and heavy breathing (i.e., hard running). Scientists believe oxidative damage is linked to poor cognitive function, early memory loss, and Alzheimers disease. Eat It Add to soups and casseroles, or serve in salad.
One of the main proteins in milk and other dairy foods, whey may save the brain. Scientists found that when mice consumed whey, their brain cells were better able to process oxygen, a sign of optimal brain function. Make a protein Eat It recovery drink: Mix a scoop of whey powder (20 grams of protein) with water, or mix in a blender with a banana and cocoa for added avor, potassium, and antioxidant power.
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CHALLENGE LIMITS
YOUR
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New York sommelier and marathoner JOE CAMPANALE pairs the perfect wines with runners favorite foods
Asian Pears
In season late summer to fall
Good for You

Asian pears resemble large apples but have a sweet, melon-like taste and crisp texture. One pear has only 51 calories and provides four grams of ber. Asian pears also contain more than a dozen vitamins and minerals, including vitamin C, potassium, and manganese, as well as vitamin K and copper, which are both important for bone and blood health.
STEAK Wine: SANGIOVESE (Italy) The grape is avorful enough to stand up to the steak and has the structure to cut through the fat and protein. I like Bellus Girasole, made by sommelier Jordan Salcito. PIZZA Wine: ITALIAN REDS Their high acidity means they go well with a variety of toppingsespecially red sauces. Try a Barbera or Dolcetto from Piedmont. ROAST TURKEY Wine: BEAUJOLAIS (France) Poultry and soft reds are delicious together; Beaujolais is a great middle ground. Look for wines from Jean-Paul Brun,
Marcel Lapierre, Clos de la Roillette, or Foillard. BURGERS Wine: LAMBRUSCO ROSSO (Italy) If youre at a barbecue, you want a wine that is cold yet pairs well with meat. Lini 910 Lambrusco Rosso is a terric value. CHINESE TAKEOUT Wine: RIESLING (Germany or France) The acidity stands up to garlic and chiles, and residual sugar can balance out heat or complement sweetness. SUSHI Wine: MUSCADET, SANCERRE (France) The clean avors complement lean, raw sh. Try Domaine
de la Pepiere Clos de Briords 2011. VEGETARIAN PASTA Wine: ROS (California) Good ros can have the avor intensity of a red and the structure of a white. It doesnt have a lot of tannin (the stuff that dries out your mouth), so it wont clash with veggie dishes. Bonny Doons Vin Gris de Cigare is outstanding. CHOCOLATE CAKE Wine: PORT (Portugal) Ports powerful avor can stand up to the intensity of rich chocolate. Try late-bottled vintage port like Quinto do Infantado, which is less expensive and requires less aging than a vintage port.
Get the Best

Asian pears are ripe when picked, so you dont need to wait to eat them and they keep for up to three months in the fridge. Rather than squeeze them for ripeness (theyre hard), just smell them: Their quality is signaled by a strong, sweet scent. The skin varies from green-yellow and smooth to tan-yellow and slightly rough.
Kitchen Simple
Raising cash for The Hole in the Wall Gang Camp compelled JOE CAMPANALE to run his rst 26.2 in 2009. Hes running his fourth New York City Marathon on November 3. Its my favorite day all year, says Campanale, 29, co-owner of three New York City restaurants, including DellAnima. He ran a 3:45 PR there in 2010. What does the wine connoisseur reach for postrace? Beer! Something light, like Reissdorf Klsch. YISHANE LEE You can enjoy Asian pears raw, sliced like an apple. (While edible, the tough skin can be peeled.) Add sliced Asian pears to salads and stir-fries. Make a slaw by combining julienned Asian pears and celery ribs with grated fresh ginger, and chopped scallions and cilantro. Dress with lime juice and seasoned rice vinegar, and add hot pepper akes to taste. YISHANE LEE
ONLINE EXTRA! For Campanales postrace recipe for Orecchiette with Chicken Sausage and Broccoli Rabe, go to runnersworld.com/chickensausage.
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Photograph by T HO MAS MAC DO NAL D (wine) ; Illustrations by G EO RG I NA LUC K
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DRESS DOWN
Wet gear chafes in rain, so wear little.
in Wisconsin was canceled before it started also due to dangerously high temperatures. And, perhaps most notably, the destructive path of Superstorm Sandy left more than 66,000 New York City Marathon participants without a race last year. So what do you do when the weather turns against you on race day? These proven strategies will help you cope with the elements.
THE FORECAST: HOT AND HUMID
Running raises your bodys temperature, which can be problematic when race day is hot. Your bodys core temperature is at 98.6 degrees before you begin running, says Jeff Gaudette, coach and founder of RunnersConnect. If your core warms up to 101 or 102 degrees, your body starts diverting resources from your performance toward keeping itself cool. Also, high humidity interferes with the bodys ability to cool itself, which results in overheating, says Patricia Christie, Ph.D., an MIT chemistry instructor who teaches a seminar called The Chemistry of Sports. So youre going to overheat more easily.
THE PLAN One way to combat an internal
Weather Watch
TWO YEARS AGO, Kathryn White huddled in a downpour for an hour while lightning delayed the start of the Oklahoma City Memorial Marathon. She later ran in the rain, crossing the nish line just before nickel-size hail started dropping. It wasnt the rst time White, a 46-year-old civil engineer from Tulsa, Oklahoma, had suffered crazy race weather. Back in 2007, she had just reached mile 24 of the Chicago Marathon when she learned the race was being canceled due to severe heat. And in 1998, hail and thunderstorms
Photograph by Getty Images
Humidity, storms, rain: How to cope when Mother Nature threatens your race BY NANCY AVERETT
struck in the middle of the Ft. Worth Cowtown Marathon and a tornado was spotted in a nearby town. Runners took cover, and when conditions calmed, the race went on, but its just another example of how extreme and unpredictable weather can threaten a runners race plans. Indeed, runners are often at the mercy of Mother Nature: The 2011 GO! St. Louis Marathon was shut down early due to heat,the 2010 Nashville Country Music Marathon ended early because of thunderstorms, and the 2012 Madison Marathon
heat spike is through precooling: By lowering an athletes core temperature below 98.6 before a competition, it will take longer for the body to heat up to uncomfortable levels. Elite marathoners precool with pricey ice vests, but Gaudette says you can replicate the effect by soaking a T-shirt in water, sticking it in the freezer the night before your race, and putting it on 20 minutes prior to the start. Another technique, he says, is to make a Popsicle or slushie out of a sports drink and ingest it beforehand. Treadmill runners who drank a slushie before their workout were able to run longer in hot and humid conditions, according to a 2010 study published in Medicine & Science in Sports & Exercise. Out on the course, pour water on your head. The neck and face have been found to be very sensitive to cool whenever youre hot, says Zac Schlader, Ph.D., of the Institute of Exercise and Environmental Medicine at the
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Texas Health Presbyterian Hospital Dallas and University of Texas Southwestern Medical Center. If you cool those areas, you feel better and exercise performance has been found to be higher. Even so, you still need to rethink your race plan, says Matt Johnson, founder and head coach of Runner Academy. He says 50oF is the optimal temperature for running and advises clients to adjust their pace two to three percent for 60oF, six to seven percent for 70oF, 12 to 15 percent for 80oF, and 18 to 20 percent for 85oF. If you dont adjust your pace, youll risk running the second half of your race dramatically slower and more painfully than the rst half, he says.
THE FORECAST: RAINY, WET, COLD
Most experts agree that its better to race in cold rather than hot conditions because the outside temperature will not raise your core temperature to dangerously high levels. Wet clothes, however, can be uncomfortable, and the friction that occurs when moist skin rubs against other moist skin or against clothing can cause blisters and chang.
THE PLAN Mindy Solkin, head coach
clothes you feel comfortable in. If you get wet, the more youre wearing, the more it will irritate and bog you down. Petroleum jelly is also good to prevent chang, so apply liberally anywhere your skin comes into contact with clothing. Slipping can be hazardous when youre running on wet roads, so Johnson suggests focusing on landing each footfall directly below your torso. The easiest way to do this, he says, is to increase your cadence to as close to 180 steps per minute as possible. Also, avoid white lines painted on roads and be careful on bridges because they tend to be slippery. Finally, be aware that running in a cold rain can put you at risk for hypothermia, especially after you stop running and your body temperature drops. Change into dry clothes as soon as possible, and drink something warm.
THE FORECAST: LIGHTNING, STORMS
How to pick a back-up race

When the New York City Marathon was canceled last year, many runners scrambled to nd alternatives. Running coach Jeff Gaudette says replacing one race with another is a good strategy if your event is canceled or if you decide to bail on a race where the weather will substantially hurt your performance. But the timing can be tricky. To get it right, follow this advice.
A RACE THATS ONE WEEK LATER
Plan B
and founder of The Running Center in Manhattan, advises runners to tie plastic grocery sacks around their shoes if its raining while theyre in the corral area, and then shed the bags right before the start. Similarly, Gaudette suggests wearing a garbage-bag poncho. Doing both will keep your feet and body warmerwet skin tends to get cold faster because water draws heat away from the skin. Of course, if its still raining after the gun goes off, your feet and torso are going to get wet. If its a long event, Gaudette suggests having a friend meet you somewhere on the course with fresh clothing. Nothing will spark your drive like dry socks and a shirt, he says. This is especially helpful if its raining at the start but stops during the race. Gaudette also suggests smearing petroleum jelly on any exposed skinface, arms, hands, legsbecause its waterproof and acts as an insulator by trapping body heat in. In cold rain, this will allow you to wear less clothing and still stay warm, he says. You should wear the least amount of
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THE PLAN Given Mother Natures
unpredictability, experts say, it might be smart to study the course and have a basic evacuation plan in mind. Solkin gives her clients a map of New Yorks Central Park before training runs there so they know how to nd a quick exit if they spot lightning. The National Weather Service says that as soon as you see lightning or hear thunder, its necessary to run to a safe building or hard-topped metal vehicle right away and stay inside for 30 minutes after the last rumble of thunder. A vehicle is not a safe place during a tornado, however. If you hear tornado sirens, head to an underground or interior space away from windows.
A RACE THATS TWO TO FOUR WEEKS LATER
Gaudette advises against this timing. Its too much time to keep on tapering, but its not enough time to resume training and then taper again.
A RACE THATS FIVE TO SIX WEEKS LATER
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This is a good option, Gaudette says, because you can get some extra quality workouts in, and then taper again. Gaudette explains how to adjust your training accordingly at runners world.com/plan-b.
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Photographs by Corbis (umbrella shot); Getty Images (New York City)
Dangerous weather will delay the start of a race and perhaps even cancel it. Running in these conditions is so hazardous that several big races have taken the step of hiring meteorologists to provide information to race officials so they can have precise, timely, and extremely localized weather reports. It allows us to zero in on a particular neighborhood along the course and get information in real time, says Megan Bulla, spokeswoman for the Indianapolis 500 Festival Mini-Marathon, which has used both the National Weather Service and Precision Weather Service to give them storm alerts on race day.
This is ideal because one additional week of tapering shouldnt affect your performance, Gaudette says. Go to runnersworld.com/plan-b for Gaudettes training plan for the week in between.
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RUN HOME TO PITTSBURGH

MAY 4, 2014
COME HOME TO PITTSBURGH FOR THE BIGGEST HOMETOWN REUNION EVER.
Whether you went to school or worked in Pittsburgh, youve lived here or have friends who do, come home to celebrate PITTSBURGH. Join us for race weekend and be a RUNNER OF STEEL at one of our world class events:
MARATHON HALF MARATHON MARATHON RELAY 5K KIDS RUN PET WALK

Register now to meet up in Pittsburgh! PITTSBURGHMARATHON.COM
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First Moves
WARRIOR LUNGE
A simple, ve-minute dynamic warmup preps your body for pain-free running
HITTING THE ROAD after you just spent eight hours curled up in bed or parked behind a desk can shock your system. Thats why its smart to do a dynamic warmup before you launch into a workout. A dynamic warmup prepares your body for the demands of running by increasing core body temperature, improving range of motion, and boosting blood ow to the big muscles youll rely on most while runningyour glutes, quads, and hamstrings, says Sean Coster, founder and coach at Complete Running in Portland, Oregon. Itll allow you to train hard and be less vulnerable to injury. Plus, research shows that a dynamic warmup improves quadriceps strength and hamstring exibility, which can carry over to a stronger running performance. Do this routine, created by Coster, before every run to get your body ready for action. Jessica Girdwain See a video of this routine at runnersworld.com/rstmoves.
TOY SOLDIER
Warms up the core muscles and promotes hip mobility and Achilles tendon exibility. TO DO Lift your arms above your head. Step your left foot forward into a lunge, making sure your knee doesnt extend forward past your foot. Step back to start, bringing arms down. Switch legs. Do eight to 10 reps on each leg.
LATERAL SQUAT
Warms up the glutes, hamstrings, and quads. TO DO Without bending your knee, step forward and kick your right leg out and up to waist level. Extend your left arm at the same time, as if to touch your foot. Release and switch sides. Do 10 reps on each leg.
Activates the glutes and adductor muscles. TO DO Stand with your feet wide and shift to the left as you lower down into a squat, bending your left knee. Touch your right hand to your left foot. Return to standing, then switch sides. Do 10 reps in each direction.
STAR TOUCH
RUNNERS TOUCH
Improves hamstring and glute exibility. TO DO Stand with your feet wide, toes pointing forward. Keeping your legs straight, reach your left hand across your body and try to touch your right toe. Return to center. Repeat on the other side. Do eight to 10 on each side.
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Activates the core muscles and boosts exibility in the glutes and hamstrings. TO DO Balance on your right foot and hinge forward, allowing your left leg to extend back. Touch the ground with your left hand. Return to standing. Do 10 to 12 reps, then repeat on your left leg.
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Photographs by TH OMAS MACD O NAL D
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regular check-up or to monitor diabetes or heart conditions A workout can leave Runnings effects you temporarily depleted, so if your complaint isnt running-related, it may be best to do this test another time. However, if you frequently develop postrun headaches, your doctor may ask you to run before your appointmentif your levels are very low afterward, you may be overhydrating.
FERRITIN
Tells your doc If you have low iron levels; sometimes done if youre experiencing tiredness, weakness, or headaches Low levels, when Runnings effects combined with fatigue and low hemoglobin (see below), may mean you need iron supplements. However, ferritin also increases with inammation. A recent cold or u can articially inate your numbers, masking the underlying problem.
HEMOGLOBIN
How the miles you log can affect medical tests
Doctored Results
especially when your appointment includes blood or urine analyses. Let your physician know if you are exercising heavily, and also how often and how recently you did tough workouts; it can inuence how we interpret tests, says William Roberts, M.D., a family physician and medical director for the Twin Cities Marathon. If you recently ran hardor even ran to your appointment, which Dr. Robertss patients have been known to doyour doc might elect to reschedule some lab work. Heres a quick report of some running-inuenced workups. Cindy Kuzma
IF THERES ONE TIME TO BRAG ABOUT being a runner, its at the doctors office
Tells your doc If you have anemia or a low red-blood-cell count; sometimes done as part of a regular check-up or if you have unexplained tiredness Slightly lower levels Runnings effects can actually be normal in a runner; your body produces extra uid to keep your sweat and blood owing freely, diluting your red blood cells. But iron-deciency anemia is common, especially in women, and can cause fatigue that hampers your running. If your hemoglobin is low, your doctor may also want to run a ferritin test.
URINALYSIS
CREATINE KINASE (CK)
Tells your doc Whether youve had a heart attack or other type of muscle breakdown; often done if youve experienced unexplained muscle pain or weakness or chest pain or tightness Tough runs Runnings effects especially ones that incorporate lots of downhills, which cause more microtears in your muscle berscan elevate these levels for a day or two, which isnt typically a cause for concern. However, it may make it impossible for your doctor to tell if youve also sustained muscle damage from a heart problem or as a side effect of medications like statins. He or
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she may want to repeat the test at another time.

CREATININE WITH EGFR
Tells your doc Whether you have kidney disease, a metabolic disorder, or urinary-tract infection; sometimes part of a wellness exam Blood and protein in Runnings effects your urinenormally red ags for kidney disease or even cancercan occur for up to a day or two following a long or fast run.
VITAMIN D
Tells your doc How well your kidneys are functioning; often done when you experience fatigue or trouble sleeping Too much ibuprofen Runnings effects or other anti-inammatories can damage your kidneys; abnormal results on this test could mean you should cut back.
ELECTROLYTE PANEL
Tells your doc The levels of sodium, potassium, and other electrolytes in your blood; sometimes done as part of a
Tells your doc Your blood levels of this nutrient; sometimes tested if youre experiencing frequent fractures, low energy, or sleep issues Outdoor runners Runnings effects in warm climates often get plenty of the sunshine vitamin. But if you live north of Nashville, have dark skin, or are supervigilant about your SPF, you could be decient. Low levels are thought to contribute to muscle pain, insomnia, and a greater risk for stress fractures.
Illustration by M AR K M ATC HO
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SA VE THE BALD HEAD

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Whats so wrong with the bald head? Its incredibly efficient. It can get out the door lickety-split in the morning. Its economical. No pesky barber bills. Or the need to buy gels. Or fancy shampoos. Furthermore, the bald head never has to worry about hat hair, helmet hair, just-gotout-of-bed hair, or bad hair days. Ever. And while society may see a aw to x (or in this case, comb-over), we see what you should embrace. Its just one of the many things that make you an amazingly, wonderfully unique creature. And being true to who you are is the rst step in being truly healthy. Always remember youre one of a kind. And at Cigna, we want to help you stay that way.
Tell us what youd save at savethetrueyou.com and it could be in our next ad.
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and stared at me. Holy moly, I had actually said that out loud. I gave her a wave, and sped up till I hit the next corner and vanished, leaving behind just a rumor of a bald man running down the street and shouting to himself. I have a friend who wears headphones on long solo runs because, he says, I cant spend that much time alone in my head. I disagree. Spending that much time inside ones head, along with the accumulated dust and the bats hanging from the various dendrites and axons, is one of the best things about runningat least one of the most therapeutic. Your brain is like a duvetevery once in a while, it needs to be aired out. I am conciliatory by disposition and funny by profession, and like the unpopular avors of soda pop, my darker, angrier, and more earnest thoughts tend to accumulate in the dispenser and gum up the works. When I decide to run alone, with nothing in my ears but the air and the occasional gnat, it gives me a chance to rehearse the things Im too shy or selfconscious to actually say, and to express them as rhythmic prose with the help of my constant left-right-left metronome. Often, my inner monologues are serious responses to the daily news my day job forces me to joke aboutspeeches delivered from presidential podiums or witness stands that the actual people in question just arent smart enough to give. They should consult me; in my inner cable news channel, my speech-writing always works and often inspires a standing ovation, groveling apology, or both. Sometimes my monologues are quite personal. Even when I leave my iPod behind, I still carry my mistakes with me, and my anger at those who hurt me, and my regret for those I have hurt. The wordsof retribution, of apologyseem to ow a lot easier when there is no one around to catch them and throw them back in my face. Perhaps some of these words should be spoken to the people theyre addressed to, but until I have the courage for that, the air will have to do. And every time I let off this toxic steamrising and evaporating with the other noxious gases from my sweaty
Illustration by DAVI D P LUNK E RT
Voices in Your Head

Running solo? Not if you really listen
I DECIDED the time had come to make a statement to the public. Prudence be damnedrumors were ying, the slander accumulating like blowing snow. If I didnt speak out, and speak out now, my enemies would know me to be weak. I stepped up to the microphone. Camera shutters whirred like crickets. Perhaps you have heard various scurrilous rumors about my behavior, about statements and actions attributed to me,
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I said. It may have struck you that these statements and actions were not characteristic of the Peter Sagal youve come to know. And you may be wondering how this could come to pass. There is a simple answer. I paused. Great public speaking is as much about silence as it is language. They are all LIES! To my left, a woman walking her baby in a stroller whipped her head around
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selfI can feel the tension leave my arms and legs, my gait become looser and freer. I come from a long line of shoulderhunchers, and as I run and rant, I can feel my back straighten and my head rise. Its as if the dark thoughts I give silent voice to are quite literally holding me down, weights tied to my neck and clavicles, and as I indulge them, I cut them loose and let myself rise again.
AND THEN, as my vents clear, I begin to think about running. Our sport seems mindless to people who run only involuntarily, who break reflexively into a gasping sprint when their bus starts to pull away ahead of them. But the only way to succeed as a long-distance runner is to do it mindfully, to be aware of the body and the world it is moving through. I think about my motion, and my breathing, my muscles and their state of agitation or stress or relaxation. I note my surroundingsthe downward slope I
I give voice to thoughts that hold me down, then cut them loose and rise again.
would never notice driving this street, the hawks nest I would never see for lack of looking up, the figure in a window caught in a solitary moment of his own. I think about the true meaning of distanceabout the learning that comes from running a mile in your own shoes. I think about blisters and bliss, and the voices quiet. A short while ago, I was hosting a small 5-K, and the runners looking up at me from around the park band shell were mostly newer, younger runners attempting their rst race, and many of them had iPods and phones clipped to their belts and arms, with headphones dangling. Take off your headphones, I said, struck by a bout of righteousness. A 5-K
is a little over three miles, and lets say you run a 10-minute mile, so thats about half an hour. You can spend half an hour without distractions. Pay attention to what youre doing, pay attention to your body, pay attention to your breathing. Some of you are about to run your rst race everbe here for it. Some of them took my advice, taking off their headphones and stowing them in their bags. I watched those people as we all shuffled to the line, and started to look for the rst indication of someone spelunking into the darkest depths of their own head: their lips starting to move, as their own inner monologues emerged from storage. I moved my own lips, silently, shaping out the words, I told you so. And then we were off.
Peter Sagal is a 3:09 marathoner and the host of NPRs Wait, Wait...Dont Tell Me! For more, go to runnersworld.com/scholar.
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Volunteering at a water stop is hard work but (almost) as rewarding as running

WHO IS THAT PERSON on the other side of the cupthat anonymous soul with his arm extended, hand trembling in your direction, eyes desperate in the hope that you might need the few ounces of water hes been clutching for the last 10 minutes? Like you who have run far, he is also in pain. His arm burns and his back hurts and his throat is sore from yelling, Water! His running shoes are sticky with
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Take It from Me
Gatorade. His new running shoes. No one cheers him on. No one shouts, Looking good! No one yells, Way to hold out that cup, manway to keep it in front of you! Way to move it with the runner! Sweet handoff, dude! You dream of a PR or maybe just a strong, happy nish, but the person on the other side of the cup also has dreams. He dreams he will get the sticky Gatorade
out of his new running shoes. His thighs are wet to the knees and reeking with it, but the jeans will wash. He dreams that hell be able to wear the shoes again, that hell be able to tie the laces one day without washing his hands afterward. The runner wonders whether he should drink now or wait until the next station, and the volunteer with the cup also wonders if anyone will
Illustration by NI G E L B UC H ANAN
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choose his drink over all the rest. Like the runner, he strategizes. He holds his cup higher to increase the odds of being chosen. He shouts with persuasive urgency: Water right here, people! Assurances: Denitely water! Promises: Cold water, but not too cold! Cool, chuggable water! Not Gatorade! The Gatorade is in my shoes! Like you, the volunteer contemplates the unknowable variables of the race. He cant predict whether youll drink and toss, or drink and carry, or drink and look for the trash can and actually try to hit it with your crushed cup. And if you stop and hold your knees on the verge of a breakdown, he will poke his face out from under his cellophane poncho and try to whisper just the right three or six words of encouragement, but he cant know what those will be. Hell let the moment decide. Maybe hell go conventional: You got this, Tommy-boy. Or tender: Drink my water, Kelly. Inspirational: Time for you to y, Curt. Drill sergeant: Suck it up, Daphne, you little fakerI didnt soak my new running shoes with Gatorade for you to just choke. Maybe hell just stay quiet behind the poncho and leave hunched-over runners alone. If it sounds like I know something about the front lines of a water stop, thats because I do. Years ago, my friend Meredith asked my family to volunteer at the seven-mile stop of the Lehigh Valley Half-Marathon, and we said yes. Meredith is that person in your life who is so casually perfect in every way you reexively agree to do anything she asks in the hope that it might bring you a little closer to the same perfection. Besides, I liked the idea of being a part of a race I thought I could never run. If I wasnt able to complete the distance, I could at least hydrate the people who would. I could tangentially join their effort. And there is something fundamental in the act of giving a thirsty person a drink of water, race or no race. It took no skill, I thought. What you do, I told my wife and kids the night before the race, is take a cup of water in one hand, hold it out in front of you, and when the
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You can thank the person who hands you a cup, but if you really want to make his day, ask him to douse you with water.
thirsty person comes along, you hand it over. Should I go over that again? We all laughed. How hard could it be? You wanna try and hold four cups in one hand! a water-stop veteran shouted over his shoulder the next day as a massive crush of runners came thundering into us. A cup between each nger! he yelled, whipping his arms through runners and depositing the cups into their hands while grabbing new ones behind him with swift, mechanical perfection. I took a single cup from the table and held it out. A runner reached for it. I moved toward him, our hands clapped together, and the cup exploded between us. He ipped his palm out in disgust and disappeared. So you have to move the cup then. I picked up another and swung it just in front of a runner who lunged and fondled the cup with his ngertips before passing me without it. He threw both palms up and also disappeared. So you have to move the cup at the right speed then. That would take a few more tries to gure out. I jogged down the tables of cups to the end of the stop, where I hoped the traffic would be lighter and the learning curve less steep. There, I held out a cup of Gatorade. A runner barreled toward me and pointed, Water? he said. Gatorade, I screamed. Water! he screamed back. Gatorade! I screamed again. He shook his head and passed as another runner snatched the cup from my hand and showered me with most of it.
THE COMMITMENT you feel to a race after running it only once also applies to a water-stop gig. My crew and the dozen or so other families we joined have set up, serviced, and torn down to the last GU wrapper the same seven-mile stop for
the past four yearsmany in the group have done it longer. Gone are the days of smashing cups into runners hands and awkward cheers. We fill and stack enough cups to hydrate a 7,000-plus mob in under an hour. We space tables generously and strategically to prevent pileupsGU tables rst, Gatorade last, and water down the middle. We eat doughnuts between runners. A band plays behind us. We step aside and clap for the front-of-the-packers, who almost never need a drink, and leave a single table stocked with everything we offer for the last people who walk through. Once they do, we rake and clean the area, up to a mile away, of used cups and old gloves and wrappers and shirts and caps and anything else the runners have left behind. Twenty minutes later, the only thing left of the station is a giant pile of tied-up trash bags. One of my favorite parts of running my rst race was nishing off a drink and slamming the cup to the groundlike a boss. Id paid for the bib and gured I was within my rights to hurl the cup wherever I chose, which is true, I guess. But what I didnt realize until I worked the other end of the cup was that no matter what I had paid to dash and trash, the person who would eventually pick up after me was paid nothing. You can always thank the person who hands you the cup and hit the trash can when youre done with it, but if you really want to make his day, ask him to do what a runner asked me to do during one particularly hot race. Our eyes met as he approached and he pointed to the cups in my hands and thumped his chestthe universal signal for soak me. He opened his arms as he passed, and I hurled the water into his face and chest. Nothing says thanks like allowing a stranger to douse you with ice water. Just make sure to ask for it before you reach the Gatorade table. The stuff is murder to get out of your shoes.
You can nd more of the Newbies exploits on runnersworld.com/newbie, and by following on Twitter at @NewbieChronicle.
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IN THE PAST YEAR AND A HALF, RYAN HALL HAS FLITTED BETWEEN COACHES, BATTLED NAGGING INJURIES, AND FINISHED EXACTLY ZERO MARATHONS. AS HE READIES HIMSELF FOR NEW YORK, IS AMERICAS MOST EXTRAVAGANTLY GIFTED DISTANCE RUNNER FINALLY READY TO REALIZE HIS PROMISE?
ON HIS OWN
Hall outside his home in Redding, California, where hes once again training without a mortal coach.
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CROSSROADS
By John Brant
Photographs by Ian Allen
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DURING THIS LONG, HARD YEAR,

Ryan Halls long, hard runs have rarely posed a problem. Its been the easy days, ironically, that have tended to explode. In Redding, California, for instance, late last year, Hall was just rounding into shape after a sharply disappointing 2012, in which injuries forced him to drop out of the Olympic Marathon around the 10mile mark and to withdraw from a muchanticipated appearance at the New York City Marathon. Thus ended a five-year run in which Hall had logged 10 consecutive world-class marathons, including a 2:04:58 performance at Boston in 2011, the fastest ever run by an American. But by December Hall had started working with a new coach, Renato Canova, and he and his wife, Sara, had just moved into a house on the outskirts of Redding. On a dark afternoon, as the remnants of a typhoon pummelled Californias Central Valley Region, Hall set out for an easy half-hour recovery run, one of the rare relaxed workouts allowed under his new coachs rigorous system. Hall zipped into a red rain shell, put on a red ball cap, and stepped out into the storm. The rain rang like grapeshot over the surface of the bass pond in front of his house. That pond is what sold me on the place, he says. Ive shed it almost every day since we moved in. I dream about teaching my kids to sh here, when the time for children comes. Hall followed a circular drive out to the highway and turned right, running on the shoulder past an elementary school and grocery store. The rain beat against him in crashing sheets, but Hall moved steadily, with his signature, galloping stride. About a mile from the house, however, with no warning twinges, a shout of pain rose from his lower back. I couldnt believe it, Hall recalls. I didnt want to believe it. This wasnt the plantar fasciitis that had dogged him through the U.S. Olympic Marathon Trials or the hamstring pain that had driven him off the road in London; this was a new affliction. Hall stopped, pivoted, and managed to limp home. He had suffered a serious muscle strain that took weeks to heal. By early February of this year, he seemed back on track. Along with Sara, a professional middle-distance runner, and his younger brother Chad, a former Foot Locker national high-school crosscountry champion, Hall was by then in Flagstaff, Arizona, his altitude training base. Almost 10 weeks remained before the 2013 Boston Marathon, and Halls training clicked along on schedule; on Wednesday, February 7, he and Chad had hammered a 23-mile run at 6:15 pace, at 8,000 feet elevation. My right quad had felt a little hot over the last mile, but overall it had been a great workout, a real condence-builder, Hall says. I thought I had turned the corner. The next morning, Sara, Chad, and Hall embarked on an easy hours spin on a dirt road by Lake Mary. Hall parked his SUV, and his two dogs boiled out of the back seat. Early sunlight ooded over the snow peaks. The next week, he and Sara were scheduled to fly to Kenya, where Hall would train for a month under Canovas eye. They had bought their airline tickets. All Hall had to do now was run for an hour, without even glancing at his watch. But not a quarter-mile down the road, he abruptly stiffened. He drew in a breath, took a kind of stutter step, tried running for a few more strides, slowed to a halting
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walk, and then stopped altogether. He bent over and pounded his knees in frustration. The hot spot on Halls quad had bloomed into a shooting star of pain. For more than a week he tried to tough it out, but by late February the injury hadnt healed and Hall was forced to cancel his trip to Kenya; by mid-March he had withdrawn from Boston. I could have shown up and jogged through half the race, and still collected a solid payday, Hall says. But that goes against everything I stand for. I couldnt have lived with myself afterward.
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TODAY, some six months later, on an

overcast August morning, Hall is back at his house in Flagstaff, under eerily similar circumstances. He is 12 weeks out from another major competitionin this case, the 2013 ING New York City Marathon. Yesterday, hed run 25 pain-free miles at 7,000 feet elevation. In early September, he and Sara are scheduled to travel to Kenya for his long-postponed training sojourn. This morning hell run for an easy hour along a dirt road on the edge of town. But if Hall fears that the road may be booby-trappedthat yet another injury awaitshes not showing it. Too bad I couldnt have had this cloud cover yesterday, during my long run, he says, smiling. But hey, after everything thats happened this year, Im not about to complain about a little sunshine. Halls smartphone buzzes. Sorry, he says. Ive got to take this. Its Sara, Skyping from Uganda, where shes serving on a mission trip with Bethel Church, the evangelical congregation that drew the couple to Redding in 2010. She and Hall exchange news and conrm their Kenya plans. Then, with the call concluded, Hall mounts up for his run. He looks clear-eyed and healthy, his boyish face clean-shaven, his blond hair buzz-cut close to his skull. I like holing up here in Flagstaff, but its good for me to look forward to something new in Kenya, Hall says. Some marathonersMeb [Keezighi], for instancethrive on routine. They prepare exactly the same way, race after race, year after year. I cant work that way. If Im doing the same thing for weeks on end, it just seems like a grind. In contrast to the spacious home in Redding, with its bass pond out front and swimming pool in back, the house in
HALLS WAY
From top: a patriotic win at the 2008 Olympic Trials; exalting after nishing fourth at the 2011 Boston Marathon; a prayer prior to the 2009 NYC Marathon; engaging with one of his legions of fans. Opposite: working out kinks in Redding.
Flagstaff is snug and relatively spartan. When not training, Hall mostly works from the kitchen table, keeping up his Twitter and Facebook accounts, reading self-help books such as Talent Is Overrated, by Geoff Colvin, and studying the Bible. Today, the book is open to Psalm 103: Bless the Lord, ye his angels, that excel in strength, that do his commandments, hearkening unto the voice of his word. Nineteen months have now passed since Hall last completed a marathon, the U.S. Olympic Trials race in Houston. Hall reads neither print-media stories about himself nor the online message boards Saras my lter in that department, he saysbut hes aware of the criticism mounting against him: that, as a runner, he is lost and reeling, burned out from 10 high-pressure marathons and addled by his overzealous faith, with little chance of contending in New York or any future major marathon. Almost from the beginning, Halls professional career was simultaneously transcendent and star-crossed. After graduating from Stanford in 2005, Hall joined coach Terrence Mahons training group in Mammoth Lakes, California. In the fall of 2006, race director Mary Wittenberg invited Hall to watch the New York City Marathon. I rode with Mary on the press truck, Hall says. It was incrediblerolling through the ve boroughs, with the wind blowing and the crowds screaming. To Hall, it felt like destiny. In January 2007, in Houston, Hall popped an astonishing 59-minute halfmarathon, smashing the standing American record by more than a minute. Both the running and mainstream media heralded him as the long-awaited heir to Frank Shorter, Bill Rodgers, and Alberto Salazar, much in the way that precocious emerging folksingers were proclaimed the next Bob Dylan. In his marathon debut at the London Marathon a few months later, Hall started to redeem those hopes, nishing seventh in 2:08:24, the fastest debut ever notched by an American. Then in the fall of 2007, he handily won the 2008 U.S. Olympic Marathon Trials in 2:09:02, surging down the nal mile through Manhattans Central Park far out in front of the eld, his blond hair waving, jabbing his st skyward in a gesture of unfettered joy, which also happened to play very well on TV.
Top to bottom: Photographs by Kazu Eguch/PhotoRun; Victor Sailer/PhotoRun (2); courtesy of Asics
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That moment helped Ryan cross over to a mainstream audience, his agent, Ray Flynn, says. After that race, with Ryan wrapped up in the red, white, and blue, it was inevitable that the corporations would want him. Since then, however, he has yet to win another marathon. No matter how brilliantly he runs, a few East Africans always run faster. He nailed that sub-2:05 at the 2011 Boston, for instance, but Geoffrey Mutai of Kenya trumped him, running 2:03:02, followed by another Kenyan and an Ethiopian. (The official U.S. record still belongs to Moroccan-born Khalid Khannouchi, who ran 2:05:38 in London in 2002 after becoming an American citizen; Boston times, because of the downhill, point-to-point course, are unofficial.) At London in 2008, Hall ran a 2:06:17, the third-fastest U.S. marathon ever, but nished fth behind Martin Lel of Kenya and three other Africans. At Boston in 2009, Halls 2:09:40 performance only earned him third place; Deriba Merga of Ethiopia won the race. The following spring, at the 2010 Boston Marathon, Hall ran a 2:08:41 but nished fourth; Robert Cheruiyot of Kenya won in 2:05:52. For ve years after his debut, he ran one or two excellent marathons a year, never finishing lower than fifth at London, Chicago, Boston, or New York City. But at the same time, from a glass-half-empty perspective, Hall failed to nish higher than third in any of those races. Meanwhile, Halls two Olympic Marathon appearances zzled: Along with his DNF in London, he was 10th in Beijing in 2008. Unlike his American peers, such as Deena Kastor, Keflezighi, and Galen Rupp, Hall has failed to derail the East Africa juggernaut with a victory or medal at a major international competition. For all that Ive accomplished, he acknowledges, I realize that a lot of people are still waiting for my dening race. Halls failure to deliver that race, however, cant be traced solely to African dominance: Stubbornly, at times selfdestructively, he has insisted on going his own way. Instead of sticking with Mahon, the coach who guided him to early professional success, or settling in with an established training group, Hall has shifted peripateticallyat times, seemingly erraticallyamong coaches and systems. In 2010, Hall left his longtime base in
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Mammoth to live and train in both the relative running desert of Redding and in the larger running community of Flagstaff. In Redding he joined the Bethel congregation, an evangelical megachurch. Hall declared God as his coach and trained with an unofficial team of advisors (chiropractors, massage therapists, etc.), and his present slump descended. When media reports depicted Halls fellow church members engaged in faith-healing sessions and Hall himself consulting divine powers to plan his days training agenda, the head-scratching turned to genuine concern. Americas most talented marathoner seemed on the verge of squandering his gift. Until Hall submitted to the 24/7, speed-oriented rigor of a Nike Oregon Project or Team Schumacher, critics maintained, he had no chance of beating the East Africans. So there was hope, in some quarters, when Hall announced in the fall of 2012 that he had hired Canova as his coach. But by July of 2013 Hall declared that he had returned to the self- and faith-based coaching that, by his critics lights, had led to the cycle of injuries and subpar performances. (Hall says he still bounces ideas off Canova from time to time.) Hall failed to boost his stockin fact, the news barely aroused a shrugwhen he announced this summer that hed be spending the month of September training in Kenya. Last November, when Hall rst broached the idea of Africa, it had seemed like a cool and edgy gambit, an intriguing risk undertaken by a colorful, talented runner knownand mostly admiredfor his maverick tendencies. But now, after nearly a year of further injury and missteps, and after Superstorm Sandy, the Boston Marathon bombings, and doping scandals have deeply roiled the sport, going to Africa just seems like one more instance of Halls fecklessness and, perhaps, desperation. At age 31, he is no longer the wunderkind pumping his fists through Central Park at the 2008 Olympic Marathon Trials. If Hall is to redeem himself, his critics clamorif he is to regain his mojo and restore his standing as Americas premier male marathoner, nally fullling the grand hopes invested in himhe must come through on November 3 in New York City. In Flagstaff on this summer morning, however, Hall hardly looks like a man
ghting for his professional life. Every good runner goes through a rough patch during his career, he says. Im not saying this year hasnt been difficult. Ive had to learn that its possible for me to nd fulllment in ways other than running. But at the same time, this year has made me hungrier than ever. I almost feel like Im starting my career all over again. I know my best marathon still lies in front of me. Hall strips down to black shorts and a pair of Asics, his longtime shoe sponsor. He opens his front door and, after casting an eye at the gathering thunderheads, ducks back inside for a battered white cap. He pulls on the cap and breaks from his house on what should be an easy run.
IN THE FAIRMONT COPLEY Plaza hotel back in April, at the Friday morning media conference before this years Boston Marathon, Ryan Hall is glaringly
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absent. At this race in 2011, the year of the famous tailwind, Hall had logged the sub-2:05 performance that sealed his standing as Americas fastest marathoner, but his off-the-podium finish reinforced the fact that, for all of his speed, consistency, and prolic body of work, he falls short of being the greatest. Nor had he found the podium the previous year, when he celebrated that 2:08:41 run by exuberantly imitating an airplane as he ran down Boylston Street to the finish, rather than castigating himself for nishing in fourth place, as a Shorter or Salazar might have done. Checking in for his media credentials, the veteran TV commentator Toni Reavis weighs in on the injured, absent star. People think that Ryan Hall is like Bill Rodgers, that hes an animal. Ryan isnt an animal. Billy was an animalhe had that hunger and focus to win. Ryan has
TEAM IN TRAINING
Hall hits the road with his wife, Sara, a middle-distance pro, and brother Chad, a former Foot Locker champion.
never shown that savagery or grit you need to get to the very top level. Look at 2010 Bostonhes doing airplanes and cruising in? Would Rodgers have done that, or Salazar? Ryan has a beautiful stride like Bill, and that owing blond hair like Billy, but hes not a Bill Rodgers. Ryan seems to simply be looking to run up to his potential, not to beat the other racers. You only have a small window to run a career-dening marathon. Ryans window hasnt closed yet, but its moving in that direction. For the introduction of elite athletes, the runners troop into the hotels gilt-
edged ballroom and sit facing the reporters. Among the rows of predominantly East African faces, you reexively search for Halls emphatically non-African one. But theres no Hall this year. Over the last decade, he, Keflezighi, and, to a lesser extent, Abdi Abdirahman and Dathan Ritzenhein have prevailed as the premier American male marathoners, the only performers with the talent and gravitas to consistently sling it with the Kenyans and Ethiopians at the big-city, big-money marathons. Holding court in a corner of the room after the athletes introduction, Bill Rodgers points out that fact, suggesting we should be grateful for Halls accomplishments. I understand Ryan totally, Rodgers says. I think hes a very smart guy with a certain loner quality that is typical for a marathoner. I think hes going to come back from this rough patch of injuries to run well again. From a U.S. perspective, hes been like a monk keeping the light of learning alive through the middle ages. In this era of East African dominance, hes kept American marathoning viable. Wesley Korir, the defending Boston champion from Kenya, voices a similar sentiment. We miss Ryan here, Korir says. Everybody needs Ryan Hallhe always brings a special quality to a marathon. Remember, here in Boston in 2011, it was Ryan who gave that big midrace surge. There wouldnt have been all those amazing times that day without Ryan going out and pushing the pace. Jack Fleming, the longtime Boston Athletic Association communications director, overhears the conversation and offers his opinion. I really admire the way Ryan keeps losing in perspective, Fleming says. And he has a great, authentic way of relating to his fans. That photo of him doing the airplane at the nish is one of Bostons iconic images. Fleming also cites the press conference after Halls third-place finish in 2009 when the runner pulled out a baseball that he had used to throw out the rst pitch at Fenway Park and said, How great is this? Let those other guys bawl when they belt their guts out but still nish third, says Fleming. Ryan keeps his performance in perspective. For his part, Greg Meyer, who in 1983 was the last American man to win Boston, splits the difference between Reaviss
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Ryan Hall will be 31 when he toes the line in New York this year. If his career follows the likes of Meb Keezighi and Bill Rodgers, he still has several elite years left and even a shot to better his American record of 2:04:58, set at age 28; Meb didnt set his PR until he was 36. Frank Shorters prime, however, ended at 28he won silver at the Montreal Olympics and was runner-up in New York and then never got below 2:15 again. An even less optimistic comp would be Alberto Salazar, who, like Hall, ran all of his marathons faster than 2:15, but burned out quickly, completing just eight. (Conversely, Rodgers and Shorter combined for 42 nishes slower than 2:15 that didnt even make this chart.) Hall has already joined these runners in the pantheon of American greats, but is his best still yet to come? Well get our rst clue November 3. NICK WELDON
Sub-2:15 Marathons by 5 Top Americans

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criticism and the others praise. Ryan is a great kid with incredible talent, and I wish things could fall in place for him better, Meyer says. It seems like hes constantly vacillating among coaches and philosophies, as if he cant stop searching for the perfect system. Well, in the marathon, there is no perfect system. At some point you just have to stop seeking and start trusting. Hes a man of deep faith, but sometimes I wonder if he really
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has faith in himself. In that 2011 race, if Ryan really believed in himself, he wouldnt have gone out with the leaders to prove that he belonged with them. He would have waited to attack over the nal miles, and he might have wound up on the podium. I think Ryan would greatly benefit by moving away from selfcoaching and starting to really trust a coach. That takes anxiety and doubt out of the equation for an athlete.
Two days later, on the Sunday before the race, Hall appears at the marathon expo on behalf of Nissan, another one of his sponsors at the time. He also has promotional deals with Oakley and Competitor Group (the Rock n Roll race series); last summer, during the Olympics, he starred in a prominent TV ad for AT&T. He thus spends a lot of time at expos and various corporate events. In a normally successful year, Halls business
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2:05:00 2:04:30 2:04:00 2:03:30 2:03:00
RYAN HALL VS. THE WORLD Hall acquits himself well against Americas best, but his national record and PR (red dot, above) ranks as only the 33rd-fastest marathon ever. A host of East Africans13 Ethiopians (gray lines) and 12 Kenyans (white lines)have posted better times, several more than once. (Identical times are stacked vertically in this chart.) In the 2011 Boston Marathonthe same race where Hall set the American markGeoffrey Mutai (white dot) ran a full 4 seconds per mile faster en route to a 2:03:02 nish, the fastest in history.
RYAN HALL
(10)
ALBERTO SALAZAR
(8)
FRANK SHORTER
(9)
MEB KEFLEZIGHI
(14)
BILL RODGERS
(29)
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BR MK BR BR BR BR BR BR
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Left to right: Photographs by Victor Sailer/ PhotoRun (Hall) ; Getty Images (4)
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year extension. I compete in the marathon, our sports glamour event, Hall says, attempting to explain his enduring marketability. I understand the importance of relating to fans on social media. And lets face itI look different than most of the worlds top marathoners. Moreover, Halls deep religious faith, while off-putting to some in the running community, draws a greater number of intensely loyal evangelical fans. Indeed, by an unscientic sampling of the 100plus people lined up for Halls autograph, roughly half claim to share his faith. One is Brian Yowler, cross-country and trackand-field coach at Geneva College in Pennsylvania. Many of us in the Christian community celebrate Ryan declaring God as his coach, Yowler says. His more secular-minded supporters, meanwhile, seem skeptical of Halls religious-based coaching scheme. Maybe Ryans time has passed, says a quiet, middle-aged man waiting in the middle of the queue. I havent seen him win anything since God took over. According to a member of the expo staff, the line of fans waiting for Hall is twice as long as the one that stretched yesterday, when Shalane Flanagan and Kara Goucher signed autographs at the same table. Im not religious, says Tom Tayeri, 48, an ophthalmologist from Palo Alto who patiently waits near the end of todays queue. I just think that Ryan is a great runner and a really decent person. Perhaps Greg Meyer deserves the last word from Boston. The reason so many people around this marathon are still talking about Ryan Hall, Meyer says, is because they still hope and believe that, someday, Ryan might actually win here. He has the talent to make it happen.
activities would only be judged as his due. In this slump year, however, they form more grist for his detractors. A posting earlier this year on letsrun.com, for instance, slammed the marathoner for ...lack of direction and focus, no big plan, and poor coaching decisions. Its a shame...Hall is now a highly paid, running-expo, autograph-signing has-been. At 11 a.m., a long, snaking queue of fans has assembled at the Nissan area, and
Hall sits down behind an autograph table. During a prolonged economic downturn in which many pro runners have seen their sponsorships slashed or eliminated, Hall sails on unscathed, among the small handful of highly paid American distance runners. Except for a slight reduction in road-race appearance fees, Hall reports that his income hasnt suffered during his year of injuries; last winter, at the nadir of his slump, Asics signed Hall to a four-
IN FLAGSTAFF, Hall trots away from the house, threading between the pickup trucks at work in this emerging subdivision near the southern tip of the Rocky Mountains. He runs out to Woody Mountain Road and hangs a left, continuing through a traffic circle to where the asphalt gives way to a graded dirt road shooting deep into a wooded valley. Hall runs in that rolling, flexiblehipped, wild-horse stride that is like Ichiro Suzuki swinging a baseball bat or Eric Clapton playing a guitar or David Foster Wallace writing a sentence: a style
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expressed by no other distance runner. A stride technician such as Alberto Salazar would likely nd faults in the way that Hall runs, but from the day he won the 12-K at the USA Cross-Country Championships in 2006, Hall understood that his cadence, his metabolism, and his competitive instinct were all meted precisely to the marathon. He says he got a sense that day that longer distances were what God had created him to run. The marathon is my thing, Hall says. I have decent leg speed, but what I can really do is go out and hammer tempo forever. I think in my whole life Ive only run three 10,000-meter races on the track, and I couldnt even tell you my PRI think I ran around 28 minutes. A mile into the run the clouds thicken and big plashing drops of rain begin to fall. You recall that monsoon in Redding last December, when Halls back muscles seized, and hope that the past wont replay. It doesnt; after a brief squall, the rain clears into the mountains and Hall runs freely on. Wildowers bloom, the ponderosa pines emit a resiney bouquet, and a driver waves from the cab of a logging truck. Hall crests a bridge above Sinclair Wash, hitting a solid solo 6:30-per-mile rhythm. Although, in his own mind and heart, he may not feel alone. I understand that some people may be disappointed that Ive stopped consulting Renato and gone back to self-coaching, Hall says. But they might not understand what that means. Prayer is still the determining factor in the way I train. We believe in the Father, Son, and Holy Spirit. I hear from the Holy Spirit in many different ways, and one of the easiest ways is when I am out running. Listening to the Holy Spirit is different than having a conversation with myself. He tells me things that dont come out of my own head. Its not always what I want to hear, and sometimes that voice is kinder to me than I am to myself. For instance, yesterday, I was getting down on myself, Hall continues. I remember very clearly what my best 25mile run felt like, and yesterdays run didnt feel that good. The Holy Spirit talked to me. He let me see that Id put a lot of miles in during the week and I was still regaining my strength. He let me see that Id done the best I could, and that I should be content, not frustrated. The
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I DIDNT FEEL THE PATH ID BEEN FOLLOWING HAD BEEN A FAILURE, SAYS HALL. HOW CAN FOLLOWING THE WILL OF GOD AS YOU UNDERSTAND IT BE A FAILURE?
same thing happened after Beach to Beacon [in August he had run a lackluster 29:43 at the Maine race]. I was ticked off at myself for not running better, but the Spirit reminded me that I was doing the race without the benet of speedwork. Hall says when the voice sounds during a run, its not like he just dialed its number. Its more of a subconscious thing, he says. Its like if youre out on a long run with somebody and the conversation just starts to ow. Its a matter of learning to recognize the voice. In church, we call it learning to feel God on a thinglearning to recognize when He is communicating through a person or an action. I might be out on a run and trying to decide whether to push it because Im feeling good or back off because Im tired or sore. Ill be having this conversation with myself, and oftentimes Im just going around in circles. But then the Spirit starts talking in this quiet voice that always points me in the right direction. It takes prayer and practice to feel God on a thing. This year has denitely deepened my faith. Watching Hall run the nal mile down Woody Mountain Road, theres no way of knowing what kind of conversation is going on inside his head and heart, or whether God is on the moment. But as he moves in his graceful, made-for-themarathon stride past the blooming sunflowers on this clearing morning, you cant help but sense that something special is happening, and that whatever
sacrifices and compromises Hall has made to live in this moment have been worthwhile. Ultimately, perhaps, a seemingly easy, deceptively straightforward run such as this one, and not some future Olympic medal or New York City Marathon victory, may truly dene Ryan Hall.
BACK AT THE HOUSE, Hall moves into

the kitchen and deftly knits together a huge chocolate nine-grain pancake, one of the recipes he shares with his 64,000plus friends on his Facebook page and his 66,000-plus followers on Twitter. As he bolts it down, he listens to what people had to say about him last April in Boston. I think those comments about coaching are valid, Hall says. Last fall, thats why I reached out to Renato. I felt like I needed an outside inuence and a fresh, more African-based approachRenato works with a number of the top Kenyans and Ethiopians. I didnt feel that the path Id been following for the past few years had been a failure. How can following the will of God as you understand it be a failure? But I never said that I wasnt going to explore other options. He explains that his relationship with Canova had been a long-distance affair, with their communication conned to e-mail. Still, for three months at the end of 2012, Hall avidly followed Canovas rigorous system, with a minimum of easy days or low-quality miles. At first Hall thrived on the (continued on page 131)
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Sponsors
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IF YOU COULD EAVESDROP on the thoughts of fellow runners
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at the starting line, youd hear a chorus of diverse goals coursing through their minds. Some would be gunning for a personal best, others for a different kind of good time. For serial racer Chuck Engle, who once ran six marathons in one week, racing is about running strong but bouncing back fast. For Ron and Susan Carino, who have completed more than a dozen full marathons and 50 halfmarathons since 2005, helping others nish with a smile and fond memories is a sweet victory. Here is how they and other experts achieve common (and not so) racing goals.
HILLS
THE GOAL
STAY POSITIVE AND STRONG ON THE
THE ACE
ALICIA SHAY
RunSmart Project coach and winner of the 2012 TransRockies Run3 (58 miles; 8,600-foot elevation gain)
When I come upon a big hill, I think of it as an opportunity to take something everyone else is dreading and use it to my advantage. Remember: You dont have to hold the same pace, just the same effort. Increase the cadence (or frequency) of your stride. Stay on the ball of your foot, shorten your stride a bit, and tell yourself quick feet to keep them coming off the
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ground swiftly. Keep your posture upright, with just a slight forward lean at your hips, and use your armsdont slouch into the hill or swing your arms across your chest. At the top, most runners heave a sigh of relief and slow down without realizing it. To prevent that, I force myself to take 10 quick steps before settling back into an appropriate pace.
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BLISTER-FREE
RACE
THE ACE
THE GOAL
MARYBETH CRANE, D.P.M.

Grapevine, Texasbased sports medicine podiatrist and 25-time marathoner Take at least three weeks before a race to break in new shoes. They should be at least a half size bigger than your street shoes, or a full size bigger if youre running a half or full marathon. Make sure the width is right, too: Feet often swell. Wear moisture-wicking socks, and if you are in between sock sizes, always go bigger. If youre a normal sweater with a few hot spots, coat your toes and heels with a thick emollient like BodyGlide to prevent friction (Vaseline is too thin). If you have to wring out your socks when you get back from a run, spray your bare feet with antiperspirant or use foot powder before you head out.
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THE WALL
AVOID HITTING
THE ACE
WorldMags.net THE GOAL
ADAM ST. PIERRE, M.S.
Ultrarunner and exercise physiologist at Colorados Boulder Center for Sports Medicine Avoiding the wall comes down to fueling and training. Your brain senses when your stored carbohydrate levels are low and tells your body to slow. To avoid this, get 60 percent of your calories from carbs in the days before the race, with the rest a balance between protein and fat. Then, eat enough midrace200 to 300 calories per hour from gels or sports drinksstarting 30 minutes in. The other type of bonk involves cramps or fatigue: Youve asked your muscles to work too hard for too long. Avoid this by getting your long runs in before you taper, and if you missed them, consider a slower goal pace or a shorter race."
LOOK GOOD
THE GOAL
IN RACE PHOTOS
THE ACE
NATALIE MORALES
NBC Today show anchor and ve-time marathoner with a 3:31 PR Your face is going to be red and sweaty no matter what, but you can still have good hair. I wear mine in a ponytail with a fun headband or in two braids to keep it off my face and make it look a little youthful and fun. I dont wear makeup, but I do use a little tinted moisturizer to make my skin appear more even, help with the redness, and provide some SPF coverage. And most important, whenever I see a camera, I smile, even if I am grimacing inside. At the end of the day, those pictures can be what inspires you to sign up for another race.
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Photograph courtesy of NBC (Morales)

THE ACE
CHUCK ENGLE
Ofcial marathon junkie for marathonguide.com, who has run 315 since 2000 in an average time of 2:43 People tell me, I could never race as much as you do, but what do they do after they nish one? They get a beer, and they continue to walk around. Thats a mistake. Immediately after I cross the nish line, I get some form of quick sugar into my system (Dr. Pepper, Clif Bar recovery drink, and whole-grain pancakes with syrup are favorites). Meanwhile, I am putting on my full-length Zensah compression socks. Then I go back to my room, soak in an ice bath, and get off my feet. Knock this all out within an hour or two of nishing, and you are encouraging bloodflow and bathing your muscles in new nutrition for a faster recovery.
COSTUME
AVOID CHAFING IN A
RECOVER
THE GOAL
QUICKLY
THE ACE
KEITH STRAW
58-year-old software engineer who has run 204 marathons and 57 hundred-plus-milers, most of them in a homemade pink tutu I use a thin smear of Vaseline around my waist to keep the tutu from irritating around the waistband, and another smear between my legs. The friction of one body part rubbing against another still inevitably surfaces at some point, so I carry witchhazel pads (like Tucks) in a little sachet on every run. During a particularly rough Badwater [Ultramarathon], I was getting bad chang not from the tutu but from the shorts underneath, so I took them off and ran commando through the night. In a perfect world, Id run in only the tutu. The four layers of tulle fan out over the tops of my legs quite nicely, shielding them from direct sun, so I think I actually have a sneaky advantage."
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RUN WITHOUT WALKING

THE GOAL
THE WHOLE RACE
THE ACE
WITHOUT JEOPARDIZING YOUR RELATIONSHIP

THE ACE
PACE A FRIEND
NIKKI KIMBALL
Bozeman-based professional distance runner who has forged and strengthened several friendships through pacing
Talk to your friend beforehand to nd out what she likes: Does she want to be pushed or does she want a cheerleader? Does she want you to talk or to shut up and run? Put this knowledge to use on race day. If your friend starts to fall off pace, you should tell her and
encourage her on. If its clear she wont make her goal, just be there for her. And remember: Dont be offended by what your friend may say. A runner in pain will say a lot of things she wouldnt say otherwise. (Note: Check with your race to see if pacing is allowed.)
JENNY HADFIELD
Chicago-area running coach, coauthor of Running for Mortals, and RW columnist Take the timeless challenge: Go into it thinking, I will race based on how my body feels, not based on my watch. Dont worry about checking your pace or splits, and run comfortably. If you start to want to walk, break the race into bits and pieces. Tell yourself, Im going to run to that tree, and when you get there, say, Im going to run to that volunteer in the orange jacket. Sometimes we feel the urge to walk because our form is disheveled, so do a head-to-toe inventory of where everything is: Focus your head forward, relax your shoulders, relax your hands, shift your hips under your shoulders, and take short, quick steps."
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MY FIRST
RUN AND/OR WALK HALF OR FULL MARATHON FEELING RELAXED
THE ACES
THE GOAL
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THE ACE
KIM MUELLER M.S., R.D.

San Diegobased sports dietitian, author of The Athlete's Guide to Sports Supplements, and 2:52 marathoner For three days leading up to a marathon and two days leading up to a half, your intake needs to be lower in ber than usual so it doesnt make you have to go number two midrun. Choose white over whole grain, plain over seeded, and corn- or rice-based cereals instead of bran. If youre craving fruit, melons and mangoes are good, hydrating options. On race morning, give yourself one hour of digestion time before the race for every 200 to 300 carb-loaded calories you take in. Ideally, for a marathon, eat three hours before the start, which gives you time to digest 600 to 900 calories (low-ber carbs are easiest to digest). To prevent the need to pee, make sure you are sipping on uids throughout the day before the race, rather than hyper-hydrating in the hours before the start.
RON AND SUSAN CARINO

Team in Training coaches of walkers and run-walkers in California, who completed their rst marathons in 2005 Before your race, find out if it has a cutoff time, and be sure to train at a pace thatll allow you to nish with time to spare. Bring your own fuel and hydrationsome races run out of supplies for back-of-the-packers. If youre runwalking and starting to struggle, back off your ratio to a comfortable, sustainable paceif a two-minute run/three-minute walk is too aggressive, switch to a one-minute run/threeminute walk until you can say a full sentence without gasping for breath. Read the funny signs on the sidelines. Thank the cheerleaders and volunteers. Bring a camera and take pictures. Hook up with someone at your same pace for a while. Its a lot of fun to bond with someone new along the course. And if youre fund-raising for a charity, take some time to think about why youre there. Just knowing that you are out there when others cant be is a huge motivator to nish.
PIT STOPS
AVOID MAKING
THE GOAL
Previous page: Photograph by Tom Robertson (Kimball)
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AT THE SUMMIT, YOU CAN SEE WHY THE CITY IS KNOWN AS THE PEARL OF THE DANUBE.
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WorldMags.net RUNNING THE WORLD

MORE AND MORE Hungarians are running. In Budapest, we have a half-marathon and a marathon, and the number of runners grows every year. Nowadays, people are trying to go back to the basics. Hungarians work long hours and our salaries are not high. We face the same economic issues as everyone in Europe. People get stressed. You have to appreciate the simple things morebe with your family, get your friends around you. Running is simple. You only need your legs, a pair of trainers, and good music. Most runners in Budapest are between the ages of 25 and 40, and have been to university. They are working and have the money to buy gear, which is not cheap. There are a few clubs, and teams from the same workplace who run together. Ive done that with my colleagues. The roads are very user-friendly; there are often separate lanes for runners and cyclistswe have the cyclists to thank for this. They fought for special lanes, especially across the bridges. People are polite; drivers stop for runners in the pedestrian crossings. I volunteer to run as a guide with a blind girl. People express their appreciation with a wave. When you meet a runner from a different country, its good to help them nd activities to do after the run. When tourists come here, they have Hungarian food and listen to gypsy music in uninteresting places. They dont go under the surface. Its better to have a local person who is like-minded tell you what to do. Im a local; Im young. Im interested in the Second World War and the revolution in 1956. I have a different picture of the city. Thats why I started Running Tours Budapest, to share the history and stories of the city with details you wont hear from tour guides on buses. My day-to-day job requires a lot of focus. Running is my release. Usually A RIVER RUNS THROUGH IT
The author; the Citadel at the summit; a view from on high; running down Gellrt Hill (at right, from top). Taking in the Danube at sunset (left). RUN IT >> Running Tours Budapest offers six weekly runs up to seven miles throughout the city; prices start at $26.
RUNNINGTOURSBUDAPEST.COM
BUDAPEST
ESZ T E R BODA, 28, C L I N I C A L R E S E A R C H A S S O C I AT E AS TOLD TO JON MARCUS PHOTOGR APHS BY DANIEL DE KOEKKOEK
I run up the Gellrt-hegy [Gellrt Hill] where I live. The hill is named for one of the patron saints of Hungary, who was thrown to his death from the summit during a pagan uprising. From the river, the hill is about 500 feet up. Its so steep that you feel like hell. I call this the heartbeat tour because when I first ran this route, I could hear my heart thumping. There are a lot of tourists walking up to see the Citadel, the fortress at the top that was built after the 1848 Hungarian Revolution. Most of us runners are locals. My friends include this part of town in their training. Theyre a little crazythats why I like them. It usually takes me about 12 minutes to get to the summit. When I arrive, Ill stretch and watch the city for a while. Im away from the traffic and the air pollution. Its usually a bit windy. The sunset is beautiful, and the lights of Budapest are stunning. You can see six of the bridges across the Danube, and the dots of light across the Chain Bridge. The National Szchnyi Library is lit up in yellowit has one copy of each book published in Hungary. You can see why the city is known as the Pearl of the Danube. It reminds me how everything you start in life is hard, but if you challenge yourself, you get something precious at the end.
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P I Z
THE RAVENOUS RUNNER
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eaten in (ahem) reasonable quantity,
THE GREATEST OF ALL FOODS

can be a nutritional powerhouse for fueling, recovery, andbest of allreward
BY MATTHEW KADEY, M.S., R.D.
PHOTOS BY MICHAEL GRAYDON AND NIKOLE HERRIOTT FOOD STYLING BY SASHA SEYMOUR
Z A
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OF ALL THE FOODS that runners order up to satisfy cravings and recharge weary muscles, pizza tops the wish list. While pushing through ultraruns, Dean Karnazes has been known to call ahead for an extra-large Hawaiian pie, which he folds up and eats like a burrito. His is but one of the 3 billion-ish pizzas sold to Americans each year. Legends from Steve Prefontaine to Bill Rodgers devoured pizza at the peak of their abilities. If the furnace was hot enough, says hero Quenton Cassidy in Once a Runner, anything would burn. Indeed a hot furnace is required a single slice of pepperoni pie from Pizza Hut has 260 calories and 13 grams of fat. (And, honestly, who eats just a single slice?) While frozen and takeout pizza are go-to meals for many runners, homemade pizza is almost always fresher-tasting and healthier. DIYing pizza lets you stud it with whole grains, lean meats, and vegetables that deliver nutrients runners need, says Tara Gidus, M.S., R.D., a sports dietitian and marathon runner. The step-by-step guide in the following pages includes ready-to-go dough, vibrant sauces, and exciting toppings to help you build delicious and nutritious pies from scratch. Mangia!
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PIES
Pizza-making advice from Peter Ackerman, senior vice president of Sals Pizza in Boston and nisher of ve Boston Marathons
KNEAD TO KNOW
Work the dough on a lightly oured surface so it doesnt stick.
If you cook pizza often, invest in a pizza stonea at piece of stoneware that produces oh-so-crispy crust every time by conducting heat much like the bricks in a pizzeria oven do. The Pampered Chef stone ($20; pamperedchef.com) comes with handles. Be sure to preheat the stone with the oven. No stone? Use an inverted heavy-duty baking sheet.
{1}
You cant hit the road without a trustworthy pair of shoes; likewise, every good pizza must begin with a solid base. Minimally, a crust needs to support all of your favorite toppings while supplying energizing carbs. For runners, however, it can do so much more. A typical pizzeria crust is made with white our, but you can health it up by requesting whole wheat or multigrain. Order thin crust and you can save about 50 calories a slice. Gluten-free runners now have more options than everwhether theyre ordering out, perusing the frozen section, or making their own pies. Going DIY allows all runners to sneak in nutritional boosts, like spelt our (which is high in ber and manganese) or wheat germ (high in folic acid).
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START WITH THE CRUST
BEST BET: MAKE IT YOURSELF

Runner Rob Phillip, co-owner and executive chef at Hearth Tavern Pizza in Sandy Hills, Georgia, offers up a crispy thin-crust recipe for two 10-ounce dough balls (each slightly larger than a softball) that can be stretched into 12- to 14-inch pizzas. Extra dough can be wrapped in plastic and kept in the fridge for two days or frozen for up to three months. Bring dough back to room temperature before rolling. INGREDIENTS 2 13 1 4 1 1 2 1 1 2 cups unbleached bread our, plus more for dusting cup toasted wheat germ teaspoon sea salt teaspoon instant yeast cup room-temperature water tablespoon olive oil, plus more for greasing bowl teaspoons honey
The at surface and long handle of a pizza peel makes for easy transfer of an assembled pie to and from the oven. The Epicurean pizza peel ($34.99; epicureancs.com) doubles as a cutting board. A rimless or upside-down baking sheet works as a makeshift pizza peel.
{2}
Crank your oven up to 475 to 500F for a lighter, crispier crust.
{3}
Dont be afraid of imperfect crust shapes; pizza should be rustic.
{4} {5}
DIRECTIONS In a large bowl, stir together bread our, wheat germ, sea salt, and instant yeast. In a separate large bowl, whisk together water, olive oil, and honey. Add 1 12 cups of the our mixture to the water mixture and stir until smooth. Add remaining our mixture and stir until dough comes away from bowl and is slightly tacky. Some loose our is normal and will come together during kneading. Place dough on a lightly oured work surface and knead with oured hands until dough is smooth, elastic, and soft, 8 to 10 minutes. Shape dough into a ball and transfer to a lightly oiled bowl; turn to coat. Cover with plastic wrap and let rise in a warm place until about double in volume, 1 12 to 2 12 hours. Scrape dough out of bowl and divide into two equal-sized pieces for two pizzas. Cover the dough piece you will use first with a clean kitchen towel and let rest 30 to 45 minutes before making pizza.
Cramming your pie with large amounts of sauce and toppings can lead to soggy crust and muddled avors.
Leave a one-inch border of dough uncovered by sauce for crispier edges.
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If using delicate items like spinach and fresh herbs, place those directly on sauce to keep them from burning, followed by cheese, denser veggies, and proteins. Be sure to thinly slice raw vegetables for quicker cooking, or try roasting items like zucchini, broccoli, asparagus, and mushrooms rst to maximize avor.
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KARA GOUCHERS
KITCHEN SINK PIZZA

The two-time Olympian loads up naan atbread with veggies at home with her husband, Adam, and 2-year-old son, Colt, at least once a week. Bonus: They save the leftover ingredients to toss into wholewheat pasta later in the week. SERVES Twoand a toddler 3 tandoori naan atbreads (Goucher suggests Stonere brand) 1 4 cup marinara sauce 3 teaspoons pesto 4 ounces mozzarella, shredded 1 2 grilled chicken breast, diced 1 yellow pepper, chopped 1 red pepper, chopped 2 cups cherry tomatoes 1 4 onion, sliced 1 handful cremini mushrooms Parmesan cheese Fresh basil leaves DIRECTIONS Spread a thin layer of marinara across the flatbreads. Add a dollop of pesto and blend. Sprinkle on a thin layer of mozzarella, then top with chicken and as many veggies as will t. Finish with a sprinkle of Parmesan cheese and basil. Bake the atbreads for 12 to 15 minutes at 400F.
READY-MADE (OR NEARLY SO)

No time to build a crust from scratch? From your local mom-and-pop parlor to the closest big-box grocery, there are quick, healthy xes to t any runners schedule.
BOBS RED MILL GLUTEN-FREE PIZZA CRUST MIX For gluten-free runners who want to roll dough, this mixture is made with whole-grain power ours like brown rice and millet.
TIME: 2 HOURS
YOUR LOCAL PIZZA SHOP OPTION Your nearby pizzeriaif you are lucky enough to live near a good onewill sell you a fresh dough round. Ask for one with whole-grain our for an added nutrition boost.
TIME: 1 HOUR
WHOLE FOODS PIZZA DOUGH Available from the freezer in white and whole wheat. Defrost the dough the night before and allow it to reach room temperature before kneading.
TIME: 45 MINUTES
STONEFIRE SWEET CHILI NAAN For unique individual pizzas that deliver a ery kick. Naan is an Indian atbread traditionally cooked in a teardrop shape that provides a perfect base.
TIME: 30 MINUTES
BOBOLI WHOLE WHEAT THIN CRUST This ready-to-go crust provides four grams of ber and ve grams of proteinat just 120 calories a slice. Stash it in the freezer for up to six months.
TIME: 30 MINUTES
WHAT DO YOU LIKE TO DRINK WITH YOUR PIZZA?

BEER 32% WATER 28% SODA 23% WINE 9%
Based on EY an poll of 3 online ,85 readers 8
RW PIZ SURV ZA
OTHER 8%
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THEN ADD SAUCE

Cooked tomato products are especially rich in lycopene, which reduces cancer risk and perhaps muscle cell damage, says Gidus. Other tasty sauces have different nutritional perks.
TO WE SAY TOMA at red sauce? The secret to gre atoes. Low San Marzano tom itiness, fru in acid and high in tomatoes these Italian meaty other m fro up p ste a are canned ones.
PURPLE TAPENADE
3 anchovy llets 1 12 cups pitted Kalamata or Nioise olives 1 2 cup oil-packed sun-dried tomatoes 1 4 cup at-leaf parsley 2 chopped garlic cloves 3 tablespoons extra-virgin olive oil 2 tablespoons capers, drained Juice of 12 lemon 1 4 teaspoon black pepper DIRECTIONS Rinse and pat dry the anchovies, then blend them with the remaining ingredients into a chunky paste. NUTRITION BONUS Olives offer disease-fighting phenolic antioxidants, which may improve recovery.
RED TOMATO SAUCE

1 28-ounce can crushed tomatoes (preferably San Marzano) 3 garlic cloves, minced 2 tablespoons tomato paste 2 tablespoons red-wine vinegar 2 tablespoons extra-virgin olive oil 1 teaspoon dried basil 1 teaspoon dried oregano 1 2 teaspoon salt 1 2 teaspoon red chili akes DIRECTIONS Bring all ingredients to a boil in a saucepan. Reduce heat and simmer uncovered until sauce is slightly thickened, about 20 minutes. NUTRITION BONUS Compounds in garlic have been shown to help lower blood cholesterol numbers.
WHITE ROASTED GARLIC WHITE BEAN

1 14-ounce can navy beans, drained and rinsed 1 large garlic bulb 2 cup ricotta cheese 4 tablespoons extra-virgin olive oil 2 teaspoons fresh thyme Juice of 12 lemon 1 4 teaspoon salt
1
DIRECTIONS Heat oven to 375F. Slice off top of garlic bulb, drizzle cloves with 1 tablespoon olive oil, and wrap in aluminum foil. Bake for 35 minutes, let cool, then squeeze garlic pulp into a food processor with the navy beans and the other ingredients. Blend until smooth. NUTRITION BONUS White beans are a leading source of dietary ber, which makes each slice of za more lling.
SLICE OF TIME
An RW History of Pizza
79 A.D. Mount Vesuvius erupts and buries Pompeiiincluding marble slabs that may have been used in early brick-oven pizzerias.
1889 Pizza topped with basil, tomato, and cheese earns the enduring name Margherita, after Queen Margherita visits Naples and requests the style.
1943 The deep-dish pizza is created by Ike Sewell and sold at Pizzeria Uno in Chicago.
1975 Steve Prefontaine treats the Finnish track team to pizza. He once said his morning 10-milers offset his pizza and beers.
6TH CENTURY B.C. The soldiers of Darius the Greatwho lost the epic Battle of Marathonfuel up by cooking a cheese-and-datecovered atbread on their shields.
1734 Pizza marinara atbread topped with tomatois born in Naples.
1905 Lombardis Pizza opens in New York City as the rst American pizzeria.
1957 The Celentano Brothers sell the rst frozen pizza in grocery stores.
LATE 70S At the peak of his career, marathoner Bill Rodgers was known to eat mayonnaisecovered pizza after races.
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READER FAVES
APIZZA SCHOLLS Portland, OR, est. 2004 Their homemade sausage pizza is the perfect blend of sweet and spicy. Andrew N., 39, Portland, OR BEAU JOS Idaho Springs, CO, est. 1973 Massive crust, fresh ingredients, the mountain air, and local beer make the experience exhilarating. Sarah K., 36, Denver
ORANGE SMOKY SQUASH

1 10-ounce package frozen winter squash puree, thawed 1 2 cup grated Parmesan or Pecorino cheese 2 tablespoons extra-virgin olive oil 2 garlic cloves, minced 3 4 teaspoon smoked paprika 1 2 teaspoon ground cumin 1 4 teaspoon each nutmeg, salt, and black pepper DIRECTIONS Stir together all ingredients in a large bowl. NUTRITION BONUS Orange-tinged winter squash is loaded with vitamin A to improve bone, immune-system, and eye health.
GINOS EAST Chicago, est. 1966, 10 locations I love deep-dish pizza, and the crust is delicious and unique! Barb M., 19, Farmington City, UT GREAT PLAINS SAUCE & DOUGH COMPANY Ames, IA, est. 1979 They serve their thick whole-wheat crust with honey for dipping. Amanda M., 30, Nevada, IA LOMBARDIS New York City, est. 1905 The mozzarella is so fresh you can practically hear the curds squeaking. Rachel F., 40, Chapel Hill, NC
FROZEN A For future pi SSETS zza freeze extra nights, big-batch sa s of these uc tin or ice cube es in a muffin tra transfer the ys and then re portions to ady-to-go a zip-top ba g. Theyll keep in th for up to thre e freezer e months.
GREEN ARUGULA PESTO

2 cups arugula 1 2 cup fresh basil 1 3 cup walnuts 3 garlic cloves, chopped 1 4 cup extra-virgin olive oil 1 3 cup grated Parmesan cheese Juice of 12 lemon 1 4 teaspoon salt DIRECTIONS In a food processor, pulse together the arugula, basil, walnuts, and garlic until coarsely minced. Add remaining ingredients; process until combined. NUTRITION BONUS Extra-virgin olive oil contains a natural anti-inammatory compound called oleocanthol, a contributor to the heart-protective powers of the Mediterranean diet.
PEPES PIZZA New Haven, CT, est. 1925 They have a very good selection of gourmet styles and a thin, crispy crust. Dana D., 42, Sherman, CT PIZZA LUCE Minneapolis, est. 1993 They are vegetarian and vegan friendly, have gluten-free options, and craft beer on tap! Anna D., 27, Minneapolis SANTARPIO'S PIZZA Boston, est. 1903 Old school, no frills. Their garlic pie is a slice of heaven on earth. Kim C., 35, Boston
STAR PIZZA Houston, est. 1976 Amazing combinations like spinach and garlic and a veggie pizza with unusual toppings like cauliower. Vicki W., 26, Houston VINNIE VAN GO-GO'S Savannah, GA, est. 1991 The ingredients are fresh and the pizza is made right in front of you at this quirky place. Stephanie S., 36, Savannah
1981 Pats Pizza of Yarmouth, Maine, sponsors a ve-mile road race during the towns famous clam festival, starting a pizza-running tradition that continues to this day.
1991 For the California International Marathon, the cofounder of Original Petes Pizza gives every runner who beats him a free pie.
2012 Pizza Brain, the worlds rst pizza museum, memorabilia trove, and adjacent restaurant, is founded in Philadelphia.
1990 Norwood Hypermarket in South Africa bakes a 122-foot, eight-inch pizza, a Guinness record.
2010 NYC Pizza Run launches: Runners must eat three slices during a 2.25-mile run.
2013 Via Reddit, hundreds send pizzas to locals hosting runners after the Boston Marathon bombings. CLARA GRAYHACK
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ADD FLAVOR AND NUTRIENTS (NOT FAT)
We surveyed readers to nd out their favorite toppingshealthy and not-somuchand then ranked them by popularity. For a well-balanced pizza, try combining earthy ingredients (mushrooms, spinach) with sweet (bell peppers, onion) and salty (Parmesan, olives, anchovies)while resisting those favorites that lack nutritional punch. Serving a crowd? Be sure to include one nonmeat option and one plain tomato for your picky eaters.
CHOOSE IT!
MUSHROOMS (1,849 VOTES) For a low calorie cost, mushrooms deliver umami avor and cancer-ghting compounds called beta-glucans. ONIONS (1,506 VOTES) The avorful bulbs are laced with quercetin, an antioxidant that may improve endurance. SPINACH (1,212 VOTES) Nitrates in this leafy green appear to bolster muscle function by improving muscular contraction. SLICED TOMATO (1,163 VOTES) With just 40 calories in 10 slices, they dont hurt your waistline. OLIVES (1,157 VOTES) Olives are light in calories, but big in salty avor.
LOSE IT!
PEPPERONI (1,523 VOTES) Nitrites found in cured meats like pepperoni have been shown to raise diabetes risk. Better protein toppings include chicken, shrimp, and lean steak. GREEN PEPPER (1,383 VOTES) Go with more nutrient-dense red bell peppers. SAUSAGE (936 VOTES) Fat bomb. A healthier choice is leaner chorizo, turkey, or chicken sausage. EXTRA CHEESE (709 VOTES) Too many calories. Request half. BACON (600 VOTES) With about 13 grams of fat in a single ounce, youre better served with Canadian-style bacon, with two grams of fat. GROUND BEEF (225 VOTES) Most pizzerias pile on too much. Opt for slices of leaner steak like sirloin or lean ground beef.
SWITCH IT UP
AVOCADO Loaded with vitamin K, folate, and vitamin C. EGGS Protein and the brain-beneting compound choline. FAVA BEANS For ber and folate, a B vitamin shown to fend off hypertension. FENNEL Licorice avor and vitamin C. KALE For vitamin K, higher intakes of which may cut diabetes risk. NUTS Almonds or pistachios add heart-healthy unsaturated fats. PEPPADEW PEPPERS Sweet-spicy capsaicin, which may help with weight loss. PORK TENDERLOIN More avorful than chicken.
Cheese is both the good news and the bad news. It provides calcium for strong bones and high-quality protein for building muscles, but it can derail your diet with huge amounts of calories and saturated fat, says Rebecca Scritcheld, R.D., a Washington, D.C.based sports dietitian. A good guideline is no more than four ounces of cheese for a pizza that serves four, Scritcheld says. The real thrill of pizza-making is choosing the rest of the toppings. Perhaps it goes without saying that there are virtually limitless tasty and vitaminrich veggie options, and you can get creative with choices like fennel or fava beans. Sliced pears or gs add a sweet contrast on savory pies. Meat eaters neednt despair, either; healthy choices like sirloin and pork tenderloin can pack a lean, avorful punch, too.
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NOW TOP IT OFF
OREGANO/BASIL (1,131 VOTES) Herbs like basil, oregano, and thyme add a punch of avor to pizza for virtually no calories. PINEAPPLE (809 VOTES) This Hawaiian staple is brimming with vitamin C. CHICKEN (743 VOTES) Provides low-fat protein and niacin, a B vitamin needed for converting food into energy. HAM (594 VOTES) Unlike most other meats at the pizzeria, ham is low in hearthampering saturated fat. BANANA PEPPERS
(512 VOTES)
Mild heat, tangy taste, and signicant vitamins C and B6. BROCCOLI (477 VOTES) Loaded with sulforaphane, a compound that revs up cancer-ghting enzymes. EGGPLANT (295 VOTES) A boost of ber and healthpromoting antioxidants. ANCHOVIES (91 VOTES) Sustainable sources of heart-healthy omega-3 fats.
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CHOICE CHEESES
BREAK THE CHAINS
Any way you slice it, fast-food pizza crammed with pepperoni, formaggio, and doughy crust isnt going to do your waistline or PR pursuit any favors. The worst choices at pizza joints can easily serve up nearly a days worth of fat and salt, says Gidus. In fact, a government survey found that pizza is the biggest contributor of sodium to the diets of young Americans. But not all options at popular restaurants are nutritional landmines.
CALIFORNIA PIZZA KITCHEN Steer Clear California Club The avocado is a healthy touch, but its overshadowed by the bacon and mayonnaise-soaked lettuce. 1 3 pizza: 439 calories; 21 g protein; 18 g fat (6 g saturated); 49 g carbohydrate; 936 mg sodium Order Instead Roasted Artichoke and Spinach Crispy Thin Crust Hearty amounts of vegetables make this pie a best buy. 1 3 pizza: 370 calories; 16 g protein; 14 g fat (6 g saturated); 46 g carbohydrate; 779 mg sodium
1
3 pizza: 543 calories; 28 g protein; 23 g fat (12 g saturated); 55 g carbohydrate; 1,445 mg sodium PAPA JOHNS Steer Clear Johns Favorite Judging by the thick layer of six cheeses and high-fat meats, Papa John isnt a nutritionist. 1 slice: 410 calories; 16 g protein; 21 g fat (9 g saturated); 38 g carbohydrate; 1,060 mg sodium Order Instead Garden Fresh Each slice is laced with a rainbow of low-calorie veggies, including Roma tomatoes, green pepper, and portabella mushrooms. 1 slice: 280 calories; 11 g protein; 9 g fat (4 g saturated); 39 g carbohydrate; 700 mg sodium PIZZA HUT Steer Clear 14 Large Pan Pizza Meat Lovers Sausage, pepperoni, and beef team up to create a fat and salt diet disaster. 1 slice: 470 calories; 18 g protein; 28 g fat (10 g saturated); 35 g carbohydrate; 1,150 mg sodium Order Instead 12 Thin N Crispy Pepperoni Shed major calories and salt by going with a thin crust and scaling back the meats. 1 slice: 210 calories; 8 g protein; 10 g fat (4.5 g saturated); 21 g carbohydrate; 700 mg sodium
BRIE The ripening process that produces oozy cheeses like brie and Camembert boosts levels of anti-inammatory compounds to help fend off coronary woes. FRESH MOZZARELLA It melts beautifully, and Scritcheld says the higher water content than hard cheeses makes the springy white balls less calorie-dense. GOAT CHEESE Goats milk has been shown to be rich in heart-healthy omega-3 fats and bonestrengthening calcium. Goat cheese is not as salty as feta and has about 30 percent less fat than cheeses like Swiss and cheddar.
RICOTTA Ricotta contains more whey than other cheeses, which is a great protein for improving muscle recovery and building lean body mass, says Scritcheld. She adds that whole-milk ricotta doesnt have much more fat than reduced-fat versions. SMOKED CHEESE The smokiness adds extra avor to pizza, so youll be more likely to use less.
PECORINO ROMANO Grate a little of this hard, Italian sheeps milk cheese over cooked pizza, or blend into sauces for a sharp-tasting, portion-controlled avor punch.
DOMINOS Steer Clear Large HandTossed Crust with Tomato Sauce, Extra Cheese, and Italian Sausage Thick crust, fatty meat, and a surplus of cheese is always a recipe for trouble. 1 3 pizza: 936 calories; 38 g protein; 44 g fat (20 g saturated); 97 g carbohydrate; 2,193 mg sodium Order Instead Large Brooklyn Style with Tomato Sauce, Regular Cheese, and Chorizo Chorizo is leaner than Italian sausage; a thinner crust and less cheese also trim calories and fat.
ICE PICKS
Tasty and healthy (enough) pies to stock your freezer
American Flatbread Ionian Awakening Kalamata olives and red onion are nestled among three cheeses on an organic crust. Enjoy slices after a sweaty run for the higher sodium levels. Per serving: 300 calories, 13 g protein, 10 g fat, 39 g carbohydrate, 3 g ber, 700 mg sodium
Amys Spinach Pizza Tomatoes and organic spinach up the health ante without the avalanche of sodium that befalls most frozen options. With feta, basil, and partskim mozzarella. Per serving: 310 calories, 12 g protein, 12 g fat, 38 g carbohydrate, 2 g ber, 590 mg sodium
Freschetta Simply Inspired Farmers Market Veggie Thin Crust Pizza Balsamicmarinated portabella mushrooms, tomatoes, and re-roasted zucchini adorn a cracker-crisp crust. Per serving: 300 calories, 12 g protein, 15 g fat, 32 g carbohydrate, 2 g ber, 660 mg sodium
Kashi Thin Crust Pizza BBQ Recipe Chicken Chicken breast meat delivers lean protein, while a signature whole-grain and ax crust provides must-have nutrients and ber for runners. Per serving: 240 calories, 15 g protein, 7 g fat, 33 g carbohydrate, 5 g ber, 590 mg sodium
Lean Cuisine Traditional Deluxe By far one of the least damaging pepperoni and sausage personal-sized pizza options. Good amounts of protein will keep you feeling full. Per serving: 350 calories, 17 g protein, 8 g fat, 53 g carbohydrate, 4 g ber, 490 mg sodium
Newmans Own Roasted Vegetable Thin & Crispy Tomato sauce and roasted bell peppers give a dose of antioxidants, while part-skim mozzarella keeps saturated fat numbers in check. Per serving: 240 calories, 11 g protein, 7 g fat, 33 g carbohydrate, 3 g ber, 550 mg sodium
Udis Gluten-Free Margherita For just 300 calories in half a pie, this pizza has a thin and crispy crust made with brown-rice our and fresh-tasting toppings like garlic, tomato sauce and basil. Per serving: 300 calories, 9 g protein, 11 g fat, 37 g carbohydrate, 2 g ber, 320 mg sodium
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WHAT KIND OF CRUST DO YOU PREFER?
Traditional: 49% Thin: 40% Deep Dish: 10%
HOME COOKING
The recipes here all begin with the same basic crust recipe (see page 94). From there, the possibilities are endless. START HERE Preheat oven to 500F. If using a pizza stone, place it in the oven on a rack in the upper-middle position as it preheats. If using a baking sheet, lightly coat it with oil. Roll dough into a 12-inch round or 12-by-9inch rectangle no more than 1 4-inch thick. Brush dough with a small amount of oil, concentrating on the edges.
PIZZA MARGHERITA
10 ounces homemade or store-bought pizza dough 1 cup tomato sauce 4 ounces fresh mozzarella, patted dry and torn into 34-inch pieces 6 large basil leaves, roughly torn 1 tablespoon extra-virgin olive oil 1 4 cup grated or shaved Parmesan cheese 1 2 teaspoon freshly cracked black pepper
IF YOU BUILD IT
Estimate two or three slices of pizza per person served. Freeze leftover slices individually for a quick postrun meal.
DIRECTIONS Spread tomato sauce (see page 96) over dough, leaving 1-inch border uncovered. Lay mozzarella pieces on the sauce. Place pizza on stone or baking sheet and bake until crust is golden and crisp and cheese is bubbling, about 10 minutes. Garnish with basil, olive oil, Parmesan, and black pepper.
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MEDITERRANEAN PORK PIZZA
10 1 2 1 2 3 1 1 2 6 ounces homemade or store-bought pizza dough pound pork tenderloin, thinly sliced cup tapenade ounces soft goat cheese, crumbled cup thinly sliced radicchio cup thinly sliced fennel tablespoons pine nuts basil leaves, torn
DIRECTIONS Heat oil in a skillet over medium heat and cook pork until browned on the outside but still pink in the middle. Spread tapenade (see page 96) over dough, leaving 1-inch border uncovered. Top with radicchio, goat cheese, pork, and fennel in that order. Bake for 10 minutes, or until crust is golden and crisp. Top cooked pizza with pine nuts and basil.
CHICKEN MUSHROOM PIZZA

10 1 1 2 1 1 1 1 ounces homemade or store-bought pizza dough tablespoon butter medium-sized yellow onion teaspoons brown sugar teaspoon balsamic vinegar cup garlic white bean sauce cup sliced cooked chicken cup thinly sliced cremini mushrooms 1 cup thinly sliced zucchini
SUNNY-SIDE-UP PIZZA
10 ounces homemade or store-bought pizza dough 1 cup tomato sauce 1 cup baby spinach or chopped kale 1 cup (2 ounces) shredded Havarti or part-skim mozzarella cheese 1 cup grated sweet potato 4 ounces Canadian bacon, thinly sliced (about 1 cup) 2 scallions, sliced 4 large eggs 2 tablespoons chopped chives DIRECTIONS Spread tomato sauce (see page 96) over dough, leaving 1-inch border uncovered. Top with spinach, Havarti or mozzarella cheese, sweet potato, Canadian bacon, and scallions in that order. Make 4 nests in the toppings and carefully crack an egg into each nest. Bake for 12 minutes, or until egg whites are set but yolks are still runny. Serve garnished with chives.
SHRIMP SQUASH PIZZA

10 ounces homemade or store-bought pizza dough 6 tablespoons balsamic vinegar 2 teaspoons brown sugar 1 cup squash sauce 1 2 cup at-leaf parsley, roughly chopped 1 2 pound medium-sized shrimp, peeled and patted dry 1 small avocado, peeled and chopped into 12-inch cubes DIRECTIONS In a saucepan, heat vinegar and brown sugar over medium heat and simmer until syrupy and reduced to 2 tablespoons, about 6 minutes. Set aside to cool. Spread squash sauce (see page 97) over dough, leaving 1-inch border uncovered. Top with parsley and shrimp. Bake until the crust is golden brown and the shrimp is pink, about 12 minutes. Remove pizza from oven and top with avocado. Drizzle balsamic syrup over slices.
DIRECTIONS Melt butter in a large saucepan over medium heat. Add onions and cook until translucent, 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally. Spread garlic bean sauce (see page 96) over dough, leaving 1-inch border uncovered. Top with chicken, mushrooms, and zucchini. Bake for 10 minutes or until crust is golden and crisp and vegetables are tender. Top cooked pizza with caramelized onions.
SALMON PESTO PIZZA

10 1 2 1 1 2 1 2 4 2 ounces homemade or store-bought pizza dough cup arugula pesto cup cherry tomatoes, halved cup sliced peppadew peppers or roasted red pepper small red onion, thinly sliced ounces smoked salmon, roughly chopped tablespoons chopped dill
DIRECTIONS Spread pesto (see page 97) over dough, leaving 1-inch border uncovered. Top with cherry tomatoes, peppers, and red onion in that order. Bake for 10 minutes, or until crust is golden brown and crisp. Spread smoked salmon on cooked pizza and garnish with dill.
Find additional pizza recipes and many more delicious meal ideas in The Ravenous Runner, an online column for runners who arent afraid of a little butter, bacon, or sausage. Check out the tasty ediblesafter your run, of courseat runnersworld.com/ravenousrunner.
HUNGRY FOR MORE? CHECK OUT THE RAVENOUS RUNNER
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(B
) AT TH E R O EF B T H IG R ID D U O Y S G IN TH 7 15 E TH F O K C A TR P EE K T N A C I UT
The high-wire balancing act of Summer Sande rs, Olympic champ, T V analyst, speaker, model, mom, and serious runn er
By DIMITY
McDOWELL
Photographs by
GUIDO VITTI
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New York City Marathon on November 3. Sanders, who has been a runner since 1993, is coming off a minor, non-runningrelated injury, but isnt overly concerned about a compressed training schedule. When you put 20 years of consistent work into a sport, your body remembers it quickly, she says, I cant run a marathon tomorrow, but Ill be ne. Born in Roseville, California, Sanders swam her rst competitive laps at age 4 because she wanted to keep up with her older brother. Even though she aspired to be a sprinter, she came to realize her body held zero fast-twitch muscles, so she settled into the nickname One Speed and her forte: the 200-meter buttery and 200- and 400-meter individual medleys. Over the course of her 18-year career, she racked up eight national championships,
PLAY DATE
has stood on a starting block, wearing a red, white, and blue Speedo, and then on an Olympic podium to have a gold medal draped around her neck. She collected another gold, a silver, and a bronze medal. A decade later, she crossed the nish line of the New York City Marathon in 3:17. And 11 years after that, this past April, she nished Boston in 3:33. Shes been told Youre red! by Donald Trump on Celebrity Apprentice and has interviewed speed skater Apolo Anton Ohno and rst lady Michelle Obama for TV networks. Today, though, Sanders is just an average 41-year-old mom, trying to get her kids to do something that isnt especially interesting to them anymore. Namely, to keep running through The Color Run, a 5-K in late August in Salt Lake City. Skye, her 7-year-old daughter, didnt heed her moms start slowly instructions and is, around the two-mile mark, dragging. Meanwhile Spider, her 5-year-old son, has lost interest. Can you just run to that stoplight, Spidey? Sanders asks. All right, Mom, he says, and sprints off on his spindly legs. For about five steps. Then hes back to his geriatric-like walk. I just cant, he says, voice full of drama. Im soooo tired. Come on, lets just get up to that corner, she says, pointing to a spot about 100 feet ahead. Oh, that one? he asks. No problem. And he ies off again. Sanders smiles and falls in behind Spider; Jada, her 8-year-old niece; and her husband, Erik Schlopy, who is holding Skyes hand to coax her along. These 3.1 miles may be the physically easiest and mentally most challenging miles Sanders has ever run. And shes run her share. Shes now preparing for the Runners World Half & Festival, where shell run the hat trick (5-K, 10-K, and half-marathon over two days), and the
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SUMMER SANDERS
Sanders and her family (from left)niece Jada; husband Erik; daughter Skye; son Spiderat a Salt Lake City Color Run.
10 NCAA championships (while swimming for Stanford for just two years), and four Olympic medals in 1992 in Barcelona, where she was the most decorated U.S. swimmer of the Games. In December 1993, she traded her goggles for two things: a microphone and a pair of running shoes. While nishing up at Stanford, she began a career as a television commentator and started running with friends around campus. I love running because I can feel myself sweat, which was such a novel, amazing feeling I didnt get in the pool, she says. Plus, I can talk. I used to chat with my teammates during kicking sets, and my coach would get mad and tell me I wasnt working hard enough. Finally, trading a black line on the bottom of the pool for a view of the colorful world was delicious. I feel as though I can remember almost every step of every marathon, says Sanders, who has run the New York City Marathon twice, the Chicago Marathon, as well as the Boston Marathon last spring.
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Sanders, a natural in front of the camera, soon found herself talking with a variety of people; she cohosted NBA Inside Stuff for eight years, has been a correspondent for the Today show and Good Morning America, and has held a variety of other gigs from Nickelodeons Figure It Out to The Rachael Ray Show to Skating with Celebrities. Whether she was in France or Fargo, her running shoes always traveled with her. Running is how I clear my head and nd my center again, she says. Running helped her process a divorce from her rst husband, Olympic swimmer Mark Henderson, and its been a constant through her second marriage to Schlopy, an Olympic skier. The pair married in 2005, and Sanders moved to Park City, Utah, so he could continue competing. He retired in 2008, shortly after the birth of Spider, who is named after alpine legend Spider Sabich. Meanwhile, Sanders started her own TV production company with a colleague, which puts her on the road, on average, one to two days a week. Plus, she has to put in her miles to train for her fall races. (And theres no rest for the weary: Shell be running Boston again in 2014.) Although she has run 26.2 through New Yorks five boroughs twice before, this time, her life is much different. In addition to working and training, she and Schlopy have soccer games and karate practices to attend, school lunches to make, piles of laundry to deal with, bloody knees to bandage, iPad usage to monitor, and all the other daily, mundane tasks parenting young children requires. (Schlopys family lives nearby, and Sanderss parents visit often; they have several wonderful babysitters.) There is no such thing as balance or having it all, she says with a laugh. I tell our kids all the time, we are doing the best we can. Despite their last, seemingly interminable mile, Skye and Spider cross the nish line, and dance and launch color packets with so much energy, it seems like they could run another race. Spider is so enthusiastic, he accidentally throws a full packet of purple color into Sanderss mouth. She spends ve minutes spitting and rinsing and convincing Spider, who apologizes repeatedly, that shes okay. Sanders may not have it all, but she does have a healthy lifestyle, ambitious goals, an active career, and a thriving family, which leads one to believe she is doing something right. Here are ve of the guiding principles in her mother-runner life.
GOAL = NECESSARY
In high school, Sanders plastered her swimming time goals on her bathroom mirror; in college, she posted them next to her bed. I could tell you those numbers in my sleep, she says. Today, she approaches a race on pavement in a similar fashion to how shed treat one in the pool. If you write something down on paper, it becomes an actual goal, she says. Before you write it down, its a thought, a dream that may or may not get done. When Sanders commits to a race, she logs her training runs and aims for as much consistency as her hectic schedule allows. Each race is an opportunity to learn somethingand, more important, set a future goaleven if its not timerelated. The goal of Chicago was to qualify for Boston. Check. At the nish of Boston, she wasnt focused on the clock (3:33), but how weak her legs felt. I wasnt as strong as I wanted to be, she says. I had to back off pace because it was just too painful. Once she physically recovered from the effort and mentally processed the bombingsshe was evacuated from her hotel on Boylston after the explosionsshe told her running girlfriends she wanted to get stronger. So they now go to Park Citys track for speedwork and have built intervals into runs when they cant make it there. Shes planning double sessionsa long run in the morning, a short run at night, or vice versato get her legs more accustomed to running tired, and she plans on incorporating structured strength training. These days, my strength work is carrying both kids up the stairs at once, she says. Shell have to wait and see if her plan works out, but the simple, methodical process of working toward a goal is for now reward enough.
Parental Guidance
RULES FOR RAISING AN ATHLETE Skye, 7, is into gymnastics, and Spider, 5, loves karate, which are two sports their Olympic parents know nothing about. Were rookie sports parents, Sanders says. I had to ask [Olympic gymnast] Shannon Miller how to slick back Skyes hair for a meet. She said, Enough hair spray can help cushion the fall! At the dojo, Spider lights up when he puts on his gi [uniform], and screams the commands with such enthusiasm, she says. It brings tears to my eyes. Whether you know your childs sport or not, heres Sanderss perspective on raising a healthy athlete. Lay out the commitment. When Skye wanted to start gymnastics, Sanders reviewed the practice schedule with her. I told her, Youll miss some play dates, and you have to be okay with that. Emphasize sportsmanship. Sanders pulled Spider over to the sidelines in soccer when he started crying because his teammate scored a goal. I had to explain that a goal is a goal for everybody, she says. Look at the lessonsnot the score. I want my kids to know the feeling of pushing yourself, doing something that might scare you, and accomplishing something, she says. Plus, learning to be a humble winner and gracious loser is a great life skill. Motivation should come from within. Sanders was 110% self-driven in swimming; she felt little pressure from her parents, who allowed her to quit twice. (On one hiatus, she took up cheerleading.) Parents need to recognize when their kids need a break.
Photographs by DANIEL S H EA (kid shots)
RESPECT THE FOUR-DAY RULE

When Sanders travels, she tries to limit how many days she is away from her
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family. On my fourth day away, Im not smiling quite as much, and I just feel like I need to be home, she says. This four-day rule is one of a handful of unique-to-her-lifestyle principles that Sanders has created to make her life run as smoothly as possible. Consistency is her governing principle for parenting. Whether Sanders has been gone for four days or four hours, she doesnt try to compensate for her absence. I dont walk in the door and let things slide just because Ive been gone, she says. No, you dont get to eat extra candy or watch more TV. I dont bring mom guilt home. Through trial and error, shes learned her basic ingredients for her marathon success: I need distance, sleep, and speedwork, she says, Probably in that order. She rarely runs at the crack of dawn because sleep is so sacred, and she also avoids too many miles in crazy cold weather, which can be hard in Park City, where water in her hydration belt is often colder, postrun, than it was prerun. Lack of sleep and cold weather just break me down, says Sanders, who hits the treadmill when its frigid. Respecting that keeps me healthy. Another factor that keeps her running: listening to her body and taking a break when needed. While training for Chicago in 2012, she hopped on a plane a few hours after nishing an 18-miler. I felt my hamstring go into a tight ball on the ight, she says. I realize now that running and ying are a horrible cocktail for me. She later made the decision to skip her next long run, a 20-miler, hoping the rest would serve her better (it did; the hamstring was healed by race day). I try to be proactive, she says. Anytime I feel something tugging, I try to gure it out. and We Are the Millers) that evening, and carried her phone around all day. My friends and I joke that we work in the cracks, Sanders says. She laughs, but being flexible with her schedule and mentality is an effective strategy for tting in workand workouts. The biggest cracks are when she travels. When I am away from home, I maximize every moment I have, she says. Flights arent for catching up on last years movies; theyre for working. And early mornings, even if its 3 a.m. Park City time, are for running. Its a lot easier to get up and run crazy early when Im alone and can chill at the end of the day, she says. When Im home, I need to be an engaged, active, positive parent at the end of the day, which takes a lot of energy.
MAKING A SPLASH
Winning gold at the 1992 Olympics; hosting a Nickelodeon show; appearing on Celebrity Apprentice (top to bottom).
At home, Wednesdays typically have cracks for her long run. I feel pretty guilty when I have to head out for 2.5 hours on the weekend, and then come home and Im so tired, she says. My schedule is flexible, so I plan my long runs for Wednesday. On other days, she usually heads out for a run after the kids are on the school bus. (I make sure Im dressed and ready to go when it pulls up.) Plan B: An elliptical machine, adorned with a well-worn heart-rate-monitor strap over one of the handles, lives in their garage. Im not that married to getting in the exact workout, she says. I get in cardio, and trust that itll be ne. I cherish my days off. Other times, shell meet her family at the town pool for a 15-minute cooldown after a runthe perfect amount of swimming for her these days. Swimming brings my spine and hips back to alignment, she says. After a short swim, I feel strong again.
EAT (MOSTLY) WELL

Sanders coaxes the kids into the outdoor shower in their backyard after The Color Run (they were intent on looking like Smurfs for the entire day), then sets about making lunch. Its got to be quick, as the kids are hungry and close to melting down. She boils a pot of water, pulls out two boxes of Annies Mac and Cheese, and starts slicing bananas and apples, then adds in grapes to make quick, mini fruit salads. They take their places at the counter, and she asks them what they want to drink. Italian soda, with silly straws, of course. The healthy meal and indulgent drinks nod to Sanderss perspective when it comes to eating: fresh rst, everything in moderation, dont sweat it too much. Not everything I put in my mouth is the purest form of fuel, she says. I know that, but I dont obsess about it. She stocks her fridge with cut-up peppers, cucumbers, celery, apples, and other produce so she reaches for it rst when hunger hits, and hopes shes setting a good example for her kids. I want them to go to the fridge and get something thats fresh, not to the pantry to get something in a package. On the road, her savior is steamed broccoli. During the 2004 NBA Finals, when
Photographs by Getty Images (Olympics); Tom Hurst/Nickelodeon (Figure It Out); Splash News (Celebrity Apprentice)
FIND THE CRACKS

On the Saturday that Sanders ran The Color Run, she also made sure all the details for her upcoming shoot for ESPNW at the U.S. Open were nailed down, dealt with some stubborn yellow coloring in her hair from the 5-K that wouldnt budge (a trip to the store for Dawn and baking soda and multiple washings did the trick), texted around to nd a babysitter so she and Erik could have a date night (sushi
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Busy Summer
ESSENTIALS THAT KEEP SANDERSS LIFE ON TRACK Aquaphor I smother Aquaphor all over my feet before long runs, and I dont lose toenails or get blisters. Her Running Friends Ive got three local friends who really push me; I run at another level when I get to run with them. Plane Snacks I take along a Ziploc or two of cereal (or Ill bring it in a travel coffee mug and buy milk once I get through security). I also bring mixed roasted almonds and cashews with dried cherries and blueberries for the plane. Foam Roller I hit my lower body before I run so my muscles are more exible and ready to go. Then Ill roll out afterwardespecially if Im going to be getting on a plane later. Slow Cooker I knew what one was when I lived in California, but I truly discovered it when I moved to a coldweather town. I make chili, chickentortilla soup, spinach-sausage soup, and other meals that can be prepped at 9 a.m. Synced iCalsAlthough we try to have a Sunday night meeting to plan the upcoming week, Erik and I rely on our iCal. We program everything in there, whether its a ski practice or a gymnastics meet, and just trust that we are paying attention to the overlaps.
EMBRACE THE PAIN DISCOMFORT

The highlight of Sanderss summer last year was going to be the London Olympics. She was commentating on her sixth Games, her family was coming along, and the trip was going to start with her participating in the Torch Run. Two nights before her flight, however, she woke up in the middle of the night in
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Photographs by Mitch Mandell (Aquaphor) ; Alamy (nut mix and slow cooker); DANIE L SH EA (biking shot)
she was on the road nonstop, she got so tired of big dinners at restaurants, her meal one night was the biggest plate of steamed broccoli room service could manage. At home, spaghetti with her homemade sauce and Eriks salmon with garlicginger BBQ sauce are favorites. I still love carbs, and my kids need carbs, she says. A meal usually ends with a small or shared dessert: I have a big bag of M&Ms in the pantry, and I have a scoop after lunch. Thats my treat. Her nutrition is a little more random on the run. She will eat almost any kind of fuelprovided its there. Before a long run for Boston, she stocked up on a variety of products and stored them in the pantry. She went to grab them, and they were gone. Schlopy had taken them for a bike ride. Plan B: a chocolate-chip granola bar. All moms get it, she says. Sometimes, you have to work with what you have.
ACTIVE PARENTING
Sanderss garage is lled with bikes, skis, skateboards, golf clubs, and pogo sticks, to keep tness fun.
excruciating pain; the next morning Erik took her to the ER. In a span of four days, she had an appendectomy, ew to London, and ran 370 yards with the Olympic torch. I was not going to be denied that opportunity, she says. But I was in a lot of pain. Actually, it was more just discomfort. Once an Olympian, always an Olympian. Sanders doesnt allow herself to walk in races, except at aid stations. At the end of a marathon, its going to hurt whether youre speeding up or slowing down, she says. You may as well push. She wonders if she has a just-for-fun marathon in her. I dont know if I can do it, she says. Im just so competitive. Even when she tries to tone it down, her fast friends veto that idea. At a track workout of 8 x 800 meters, Sanders was ready to call it a day after the sixth repeat. Laurie, her speedy pal who owns a 2:50 marathon PR (1999), told her those last two 800s werent optional. So Sanders pounded them out. They werent actually all that bad, Sanders says. And it makes all the difference knowing that I nished and pushed myself a little farther than I really wanted to go.
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START
MILE 4
MILE 11
MILE 14
MILE 17
FINISH
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CARRY ON
THE DAYS LEADING UP TO A RACE can be
A guide to your ultimate race-weekend bag, and what should be inside it

stressfulespecially if youre traveling and spending a night away from home. But the bags and items on these pages, essentials for RW editors when we hit the road, will make your journey a breeze. So get packing, and arrive at your next race relaxed and prepared to run your best.
BY JEFF DENGATE PHOTOGRAPHS BY THOMAS MACDONALD
ROLL WITH IT Ospreys Ozone 22" is built with the athlete in mind.
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PACK IT
1 / CW-X VENTILATOR COMPRESSION SUPPORT CALF SLEEVES cw-x.com; $50 Beat up postrace? Opt for sleeves, says Meghan Loftus, RW senior editor, so you can discreetly wear them under jeans and with ballet ats. 2 / MOPHIE JUICE PACK HELIUM mophie.com; $80 A weekend of tweeting, GPS tracking, and photo-taking can leave your phone feeling as drained as you do. This slim protective battery can extend your iPhone 5s life by 80 percent. 3 / THINKSOUND TS01 SPORT thinksound.com; $75 These earbuds sound as good as they look. Though best-suited for casual use, they stay put on the run thanks to over-the-ear hooks.
EVERLANE WEEKENDER
everlane.com; $95 Youre all grown up now, so its time to ditch the gym bag bearing the logo of your local sports team. This classy canvas bag features leather trim and handles that are just long enough to sling over a shoulder. As the name suggests, this tote is easily big enough to hold a pair of shoes and clothes to get you through the weekend. A water-resistant inner lining keeps your gear dry, but theres not a separate compartment for dirty clothes.
4 / PRO-TEC ATHLETICS ORB DEEP TISSUE MASSAGE BALL injurybegone.com; $20 Ever try to get The Stick past airport security? Try the Orb, a ve-inch foam ball that rolls out kinks in your IT band, hamstrings, and calves. 5 / LIFEFACTORY STRAW CAP BOTTLE lifefactory.com; $27 The new straw lid means you dont have to tip the bottleideal for tight spaces, behind the wheel of a car, or on a treadmill. The glass container resists odors and stains. 6 / YES TO CUCUMBERS FACIAL TOWELETTES yestocarrots.com ; $3 Freshen up postrace with these lightly scented wipes. Cucumbers and aloe are soothing on the skinand dont give off an antibacterial odor.
ospreypacks.com; $229 This soft-sided suitcase breaks the mold of those black, boxy, road-warrior roller bags, says RW Editor-in-Chief David Willey. Two zippered pockets on the front can t running shoes, and a top compartment gives quick access to essentialstoiletries, ID, and so on.
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OSPREY OZONE 22"
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October 26, 2013
VIRGINIA BEACH, VA
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February 15, 2014

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PACK IT
These frequent iers share their favorite layover locations KONA INTERNATIONAL AIRPORT Why? Because it is a small, simple airport and I am in Hawaii, the greatest place on earth, and most likely at the Ironman, the second greatest event on earth (next to the Boston Marathon, of course!). Dave McGillivray, Boston Marathon Race Director TENZING-HILLARY AIRPORT By far my all-time favorite. Its in the Everest region of Nepal. They chased some goats off the runway before we took off. The end of the runway is a sheer drop-off to the valley below. Bart Yasso, RW Chief Running Officer MCCARRAN INTERNATIONAL AIRPORT Id have to say Las Vegas because you can gamble in between layovers. Joe Gray, 2013 U.S. Mountain Running Champion ZURICH AIRPORT Zurich is pretty impressive: free Wi-Fi, a homestyle buffet dining area with freshly made food, and some fancy shops. They also have nap spaces and showers. Its pricey, thoughI spent $16 on a Whopper Jr.! Molly Huddle, 5000-meter American record holder
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TOP STOPS
1 / ICEBREAKER PACE LS CREWE icebreaker.com; $100 Pack a light tee: The cabin of an airplane can get chilly. This womens merino wool layer has a trim cut and a longer body for extra coverage. 2 / BAG BALM bagbalm.com; $6 A travel-friendly one-ounce container will keep chang at bay. I apply it under my arms and shorts, says Robert Reese, RW executive Web producer. After the race it helps blisters and hot spots heal quickly.
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NIKE SHIELD BACKPACK
nikerunning.com; $200 Staying local? The Shield backpack has enough space for your race-day essentials. A zipper on the bottom reveals a storage bag, perfect for a pair of racing ats. The exterior is reective, making it an ideal commuter pack for early-morning runs to the office.
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3 / BIRKENSTOCK ARIZONA SOFT FOOTBED birkenstock.com; $130 Postrace, show your feet some love. The soft footbed model has a comfy layer of foam between the cork midsole and suede liningappreciated after long races. 4 / RUNNING & BEING rodalestore.com; $22 Reissued by Rodale, RWs publisher, this classic was a New York Times best-seller 35 years ago. It features motivational tales of the late doctors return to running, where he found a world beyond sweat. 5 / PENGUIN SPORT-WASH nathansports.com; $6 Travel packets of detergent, like Penguin Sport-Wash, make hand-washing a snap. Add half a packet to a sink of lukewarm water. Your clothes will be dry by morning. 6 / KISS MY FACE SPORT LIP BALM kissmyface.com; $3.49 This natural beeswax balm goes on dry, faintly smells of mint, and has an SPF 30 rating to give you added protection from the sun.
GREGORY STASH DUFFEL 45L
gregorypacks.com; $79 Made of durable nylon, the Stash can be worn as a backpack or carried like a duffel bag by harnessing the two handles together, as shown above. While larger than a typical backpackits nearly twice the size when fully packedstraps on both ends compress the bag down to the size of its contents. Handles at all four corners make it a breeze to quickly snag it out of the overhead bin on an airplane. When not in use, the bag can be stuffed into a storage sack the size of a football.
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26.2 MILES MAKE IT A RACE. YOU MAKE IT THE MARATHON.
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RACE SPOTLIGHT
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TAKING OFF
Before hitting the Nags Head Woods, marathoners pass the Wright Brothers National Memorial (bottom, center).
First in Flight
THE OUTER BANKS, a 200-mile-long,
North Carolinas Outer Banks Marathon travels a at, fast course through history BY JIM WARRENFELTZ
narrow stretch of islands off the coast of North Carolina, is where the Wright Brothers rst ew the Wright Flyer I, the first motorized, human-controlled airplane. The surfboard-at terrain and cool November temperatures of the islands make the Outer Banks Marathon a great place for runners to take off as welland snag a late-season PR. Organizers have designed the point-to-point course to put
Photographs by J EF F ELKINS
prevailing winds at runners backs, and high temperatures on race day rarely exceed the mid-60s. Despite this near perfect setup, Ive blown my last few attempts in this event (which is conveniently held in my familys longtime vacation spot). In my most recent try two years ago, I went out too hard (a bad habit of mine) and crashed in the second half, denying myself not only a fast nish, but a good experience: Why
race in paradise if youre not going to enjoy it a little? Today, as I wait at the starting line with 1,400 others in the crisp autumn air, I vow to make the most of the speedy, scenic course by keeping myself in check and taking in the sights. After a prayer and the national anthem, were off. The early miles wind through wooded neighborhoods and skirt Kitty Hawk Bay in the coastal towns of Kitty Hawk (often mistakenly credited as the site of the Wright Brothers first flight) and Kill Devil Hills (where the plane actually took off). Here, some of the 14,000 off-season residents living along the marathon route watch and cheer, the steam from their coffee cups mixing with mist
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But the trail soon dumps us onto the U.S. 158 Bypass, a nondescript stretch of highway that offers zero shade. As temperatures rise into the upper 60s, I long for some cloud cover and the scenery of the races earlier miles. Still, I tick off the miles at my planned pace, and even pick it up a little after mile 20, running past bayside seafood restaurants advertising marathon recovery specials and spirited aid-station crews dressed as cheerleaders, hippies, and pirates. Just ahead looms the Washington Baum Bridge. Connecting Cape Hatteras to historic Roanoke Island, the bridge inicts an 80-foot elevation gain at mile 23 that feels, this late in the race, like trying to scale a sand dune. In previous years, the incline has reduced me to a walk. This time (because I didnt blow it early on) I power to the top, looking ahead to the island, site of the rst English colony in America and the races nish line, just three miles away. I feel like Im ying as I run the nal mile of the marathon into the old shing town of Manteo. I nish in 3:09:36. Its a ve-minute PR with a three-minute negative splitwhich feels nearly as awesome as the Wright Brothers feat.
RUN IT: November 10 obxmarathon.org
HEARTBREAK BRIDGE
The Washington Baum Bridge at mile 23 is the most signicant incline, rising 80 feet.
off the bay. The slapping of our running shoes on the pavement spooks herons stalking their breakfast along the marshy shore, but I feel relaxed and comfortable. Near mile eight, we circle the Wright Brothers National Memorial, a 60-foot-tall tower that commemorates Wilbur and Orvilles groundbreaking invention. Im running at a 7:20 pace and traveling considerably faster than that maiden ight on December 17, 1903; taking off from a launch rail 400 yards to my right, the Wright Flyer I only managed nine minutes per mile. Just before the halfway point, the route enters the Nags Head Woods Nature Preserve and proceeds along a wide packeddirt trail for three miles. The preserve encompasses more than 1,400 acres and is a tranquil, forested haven for turtles, foxes, otters, birdsand runners. I check my watch1:36. If I can stay controlled, Ill run a PR.
After racing the 10,000 meters at last years Olympics, AMY HASTINGS, 29, planned to do the New York City Marathonuntil Superstorm Sandy hit and officials canceled the event. On November 3, shell return to run the ve-borough race for the rst time. Q How did you feel when you found out last years race was off? A It was something that had to be done, but it was rough. Its always hard when you train for an event and youre not able to do it. But, in the scheme of things, it wasnt a huge deal. Especially compared with what other people went through. Q Why did you decide to come back again this year? A Everyone wants to do New York at least once. Its one of the greatest marathons in the world. I like races where you can look for different landmarks along the way, and New York with its ve boroughs has that aspect better than any other course. Q Whats your goal for the race? A Id like to run a PR (currently 2:27:03), and I think thats doable. Im ahead of where Ive been in the past because I started training in good shape, and mentally, I felt ready to start the buildup. I live on the East Coast now, so its an easy trip. And I feel like Im a key player, like I could make moves instead of just following and seeing what other people do. CLARA GRAYHACK
Tranquil Traipses
Enjoy vacation hot spots with an off-season race
GREAT TURTLE HALF-MARATHON AND 5.7-MILE RUN/WALK October 26, 2013 Mackinac Island, Michigan Hop on the ferry to get to this vehicle-free island for the last open weekend of the season. Youll run along the Lake Huron coastline and the islands bike trails. runmackinac.com REHOBOTH BEACH SEASHORE MARATHON AND HALF-MARATHON December 7, 2013 Rehoboth, Delaware Race oceanside along the boardwalk and through the coastal town of Rehobothits population booms from 1,600 to more than 25,000 during summer months. rbmarathon.com
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Photograph by Andrew McClanahan/PhotoRun (Hastings)
WHIDBEY ISLAND MARATHON, HALF-MARATHON, AND 5-K FUN RUN April 13, 2014 Whidbey Island, Washington Before the summer rush hits, spend some quiet time on this island north of Seattle. The rolling course (below) crosses through Deception Pass State Park and ends on the Oak Harbor Waterfront. whidbeyisland marathon.com CLARA GRAYHACK
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OF THE
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GET YOUR KICKS
The marathon begins in downtown Tulsa and crosses iconic Route 66 ve times.
Route 66 Marathon Marathon, Relay, Half-Marathon

November 24 Tulsa, Oklahoma
IF 26.2 MILES FEELS A TAD SHORT, this
race offers an optional .3-mile detour to a Tulsa landmark known for its acoustic phenomenon. The marathon route, which crosses Route 66 ve times, passes
historic Utica Square and goes through the food and arts hot spots of the Brookside Entertainment District, then runs along the bank of the Arkansas River before heading toward the University of
Tulsa. At mile 26, racers can detour to the Center of the Universea 30-inch-wide concrete circle in the center of a ring of bricks. Stand on the concrete and speak, and your voice will echo back much louderbut no one else will hear the effect. Opt for the extra mileage and youll get a free beer and a Center of the Universe coin; the fastest man and woman to nish the 26.5-mile route earn the titles Mr. and Ms. Center of the Universe Detour. The race concludes through downtown Tulsa to the nish line at Guthrie Green urban garden. route66marathon.com
For more events, go to runnersworld. com/racesandplaces. Race Directors: Enter your event information at runnersworld.com/racedirectors.
EVERY ROUTE 66 MARATHON FINISHER RECEIVES A MEDAL INSPIRED BY A CLASSIC CARTHIS YEAR, THE 1951 PONTIAC CHIEFTAN.
NOVEMBER Earl Scruggs Center Rhythm & Roots 10-K and 5-K
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Shelby, North Carolina 300 RUNNERS WHY RUN IT? For the musical heritage Things kick off with a banjo tribute to bluegrass musician Earl Scruggs. The races begin at the Don Gibson Theatre, named after the country singer and Shelby native; both routes are lined with local bands, and 10-K runners must climb Big Bertha hill in 172-year-old Sunset Cemetery (below). setupevents.com
by the Bay Half-Marathon

La Porte, Texas 2,000 RUNNERS WHY RUN IT? To hit new heights Run the highest off-theground half-marathon in Texas. The course starts on Sylvan Beach and goes out and back across the 2.6-mile Fred Hartman Bridge (below), which rises 178 feet above Galveston Bay. The event is the last race in the three-part Texas Bridge Series. laporteby thebayhalfmarathon.org
17 La Porte
Cup Cake and Bottle Cap Dash

St. Louis 2,500 RUNNERS WHY RUN IT? To dine and dash Drop your race time by eating a mini-cupcake (subtract two minutes) or a standard cupcake (subtract ve) at any of the ve stations in the Cup Cake 5-K (above). Or take on the Bottle Cap 5-K Obstacle Run by collecting caps at six of the races 12 physically and/or mentally challenging obstacles to receive a Goose Island beer and a mixed six-pack at the nish. bigshark.com
9 Gateway
Turkey Trot 10-K, 5-K, and Kids Run

San Jose, California 28,000 RUNNERS WHY RUN IT? To work up an appetite Join the biggest turkey trot in the nation (above) before tucking into Thanksgiving dinner. Take the at and fast course through The Alameda, site of the rst stagecoach line between San Jose and San Francisco in the mid-1800s. The race also offers a costume contest with three categories: Thanksgiving-themed, non-Thanksgiving-themed, and team. svturkeytrot.com
28 Silicon Valley
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Photograph by Chris Barnes (Route 66)
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GET ON THE INSIDE TRACK

RUNNERS WORLD recently relaunched THE INSIDE TRACKyour exclusive Web portal to running-related special events, sweepstakes and contests, special offers, and featured sites. Like a newly resurfaced track, it's now much faster and easier to use. Simple buttons provide easy access to all of your favorite
RUNNER'S WORLD Integrated Marketing Director Kathleen Jobes [left] hosted last year's Athleta clinics.
RUNNERS WORLD social media outlets, including Twitter, Facebook, Google+, Instagram, and Pinterest. Interactive sidebars, including Twitter and Instagram, allow you to communicate with your favorite running celebrities and enthusiasts. Stay on pace with RUNNERS WORLDs Chief Running Ofcer Bart Yasso by following the live Twitter feed embedded in the site, and post photos of your latest running experiences to #RUNNERSWORLD to be featured on THE INSIDE TRACK usersubmitted Instagram gallery. THE INSIDE TRACK is also the place to keep up-to-date on where and when you can meet RUNNERS WORLD experts and personalities in intimate settings. From special training clinics and shakeout runs to VIP race experiences, our editors are eager to share their advice and passionand to have the opportunity to run with you. Find out more about the RW CHALLENGE experience, the RW HALF & FESTIVAL, and the new HEARTBREAK HILL HALF & FESTIVAL coming to Boston in June 2014. And since running is more fun with a little friendly competition, THE INSIDE TRACK gives you easy access to sweepstakes and contests from RUNNERS WORLD and our preferred partners. Link to THE INSIDE TRACK from the home page of runnersworld. com or make http://insidetrack.runnersworld.com/ one of your favorites for quick access to new promotions and information.
RUN AND RESTORE

As the Chief Running Ofcer at RUNNERS WORLD, Bart Yasso is considered a guru of the sport. In the yoga and meditation world, gurus pass down their wisdom to fellow yogiswhich is why RUNNERS WORLD is pairing up with the womens running and yoga apparel brand Athleta to take your running to a higher place. This fall, Yasso will be on hand at three Athleta locations to share his wit, wisdom, and inspiration with you. Yasso will be in Athleta Boston on October 3, Athleta Santa Monica on October 16, and Athleta Washington, D.C., on October 24 for unique clinics where he will provide individual guidance and general tips for all levels of runners. These clinics will be held from 6 to 8 p.m. and will include a three- to ve-mile social run, light refreshments, and a Tips & Tricks" chat with Yasso. For more information about these events and other coming attractions, visit the RUNNERS WORLD Inside Track at runnersworld.com/ insidetrack. Namasteand go forth and run! October 3Athleta Boston 92 Newbury St. Boston, MA 02116 October 16Athleta Santa Monica 1318 Third St. Promenade Santa Monica, CA 90401 October 24Athleta D.C. 3229 M St. NW Washington, D.C. 20007
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FOUR-TIME ADWEEK HOT LIST WINNER 12 NATIONAL MAGAZINE AWARD NOMINATIONS 13 BEST AMERICAN SPORTS WRITING SELECTIONS +
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RACING AHEAD
NORTH ATLANTIC
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NOV 28 - TreesGreenville Turkey Day 8K Run,
2 Mile Walk & 1/4 Mile Tot Trot Greenville, SC Contact: Joelle Teachey, P.O. Box 9232, Greenville, SC 29604. (864) 313-0765 racedirector@treesgreenville.org
www.turkeyday8k.com
ADVERTISING SECTION
NOV 1-30 - US Road Running Virtual

Half Marathon, 10K, 5K & Goal Program Your Choice of City! Contact: Brandon Parks, P.O. Box 166, Manchester, PA 17345. (717) 654-0052 brandon@usroadrunning.com
www.usroadrunning.com
Presented by Greenville Health System
FEB 22-23, 2014 - Publix Gasparilla Distance Classic Race Weekend 22nd - 15K & 5K 23rd - Half Marathon & 8K Tampa, FL Contact: Susan Harmeling, P.O. Box 1881, Tampa, FL 33601. (813) 254-7866 gdcarun@verizon.net
www.tampabayrun.com
DEC 7 - Enmark Savannah River Bridge Run,

10K, 5K & Double Pump Savannah, GA Contact: Robert Espinoza, 3405 Waters Ave., Savannah, GA 31405. (912) 355-3527 robert@fleetfeetsavannah.com
www.savannahriverbridgerun.com
APR 12, 2014 - Garden Spot Village

Marathon & Half Marathon New Holland, PA Contact: Erica Rutter, 433 S. Kinzer Ave., New Holland, PA 17557. (717) 355-6000 marathon@gardenspotvillage.org
www.gardenspotvillagemarathon.org
FLAT, FAST, RUNNER & FAMILY FRIENDLY, THE BEST OF RUNNER BOOTY, BEAUTIFUL WATERFRONT COURSES & WITH A DISTANCE FOR EVERYONE! AARGH YOU READY TO RUN FOR THE BOOTY?
Beat The Bridge And Conquer Cancer!
Run in beautiful Amish Country with horse & buggies and one room schoolhouses! Running this race makes you eligible for the coveted Road Apple Award!
DEC 7 - Norfolk Southern Surf-N-Santa

10 Miler & Frostys 5K Virginia Beach, VA Contact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 info@surfnsanta10miler.com
www.surfnsanta10miler.com
MAR 1, 2014 - Albany Marathon & Half Marathon Albany, GA Contact: Rashelle Beasley, 112 North Front St., Albany, GA 31701. (229) 317-4760 rbeasley@albanyga.com
www.albanymarathon.com
APR 27, 2014 - 2nd Annual Chinklacamoose

Marathon, Half Marathon & Relay Central Clearfield County, PA Contact: Kelly Williams, 511 Spruce St., Suite 6, Clearfield, PA 16830. (814) 765-2629 kwilliamsccd@atlanticbbn.net
www.clfdccd.com
MAY 16-17, 2014 - New Balance Reach

The Beach Relay Massachusetts, 200 Miles in 24 Hours Westminster, MA Contact: John, P.O. Box 12, Woodville, MA 01784. info@rtbrelay.com
www.ma.rtbrelay.com
JAN 19, 2014 - Naples Daily News Half Marathon Naples, FL Contact: Perry Silverman (678) 777-5622 psilvrman@aol.com
www.napleshalfmarathon.net
MAR 15-16, 2014 - Yuengling Shamrock Marathon & Anthem Half Marathon, 8K & 1M Virginia Beach, VA Contact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 info@shamrockmarathon.com
www.shamrockmarathon.com
Selected by Runners World as one of the BEST Half Marathons in the U.S.!
SOUTH ATLANTIC
OCT 26 - Anthem Wicked 10K & Old Point

National Bank Monster Mile Virginia Beach, VA Contact: J&A Racing, 3601 Shore Drive, Virginia Beach, VA 23455. (757) 412-1056 info@wicked10k.com
www.wicked10k.com
FEB 1-2, 2014 - Melbourne Music Marathon Weekend, Marathon, Half Marathon, 1/2 Relay, 8K & 5K Melbourne, FL Contact: Mitch Varnes, P.O. Box 33100, Indialantic, FL 32903. (321) 759-7200 info@themelbournemarathon.com
www.themelbournemarathon.com
MAR 23, 2014 - Publix Georgia Marathon & Half Marathon Atlanta, GA Contact: US Road Sports & Entertainment, 528 Plasters Ave. NE, Atlanta, GA 30324. info@georgiamarathon.com
www.georgiamarathon.com
Fun, Warm Waterfront Run on Floridas Space Coast-High BQ Rate!
FEB 5, 2014 - 40th Annual Tallahassee

Marathon & Half Marathon Tallahassee, FL Contact: Nancy Stedman (850) 545-7074 tallahasseemarathon@gmail.com
www.tallahasseemarathon.com
MAR 30, 2014 - Covenant Health Knoxville Marathon, Half Marathon, 5K & Relay Knoxville, TN Contact: Jason Altman, P.O. Box 53442, Knoxville, TN 37950. (865) 684-4294 info@knoxvillemarathon.com
www.knoxvillemarathon.com
APR 27, 2014 - Divas Half Marathon

& 5K in North Myrtle Beach North Myrtle Beach, SC Contact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. (800) 733-7089 info@runlikeadiva.com
www.runlikeadiva.com
OCT 27 - USA Beach Running Championships,

Half Marathon & 10K Cocoa Beach, FL Contact: Mitch Varnes, P.O. Box 33100, Indialantic, FL 32903. (321) 759-7200 info@themelbournemarathon.com
www.runonthebeach.com
Special Guest Bart Yasso. Cash & Age Group Awards.
FEB 8, 2014 - Hilton Head Island Marathon,

Half Marathon & 5K Hilton Head, SC Contact: Bear Foot Sports, 20 Towne Dr., PMB #200, Bluffton, SC 29910. (843) 757-8520 bfs@hargray.com
www.bearfootsports.com
USATF Run on Space Coast Beaches!
NORTH CENTRAL
NOV 2 - Indianapolis Monumental Marathon,

Half Marathon, 5K & Kids Fun Run Indianapolis, IN Contact: Race Director, P.O. Box 441447, Indianapolis, IN 46244. (317) 733-3300 register@monumentalmarathon.com
www.monumentalmarathon.com
NOV 16 - Anthem Richmond Marathon,

Half Marathon & 8K Richmond, VA Contact: Race Director, 100 Avenue of Champions, Richmond, VA 23230. (804) 285-9495 marathon@sportsbackers.org
www.richmondmarathon.org
FEB 15, 2014 - Myrtle Beach Marathon,

Half Marathon, Team Relay, 5K & Fun Run Myrtle Beach, SC Contact: Myrtle Beach Marathon, P.O. Box 8780, Myrtle Beach, SC 29578. (843) 293-RACE (7223) mbmarathon@yahoo.com
www.mbmarathon.com
APR 26, 2014 - Christie Clinic Illinois

Marathon, Half Marathon, Relay, 10K, 5K & Youth Run Champaign/Urbana, IL Contact: Jan Seeley, P.O. Box 262, Champaign, IL 61824. (217) 369-8553 director@illinoismarathon.com
www.illinoismarathon.com
NOV 28 - Atlanta Half Marathon,

Thanksgiving Day 5K & Kids Fun Run Atlanta, GA Contact: Atlanta Track Club, 3097 E. Shadowlawn Ave., Atlanta, GA 30305. (404) 231-9064 atc@atlantatrackclub.org
www.atlantahalfmarathon.org
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FEB 15, 2014 - Bon Secours In Motion

Virginia Is For Lovers 14K , 6K & 1K Virginia Beach, VA Contact: J&A Racing, 3601 Shore Dr., Virginia Beach, VA 23455. (757) 412-1056 info@vifl14k.com
www.vifl14k.com
FO R ADVERT I S I NG RAT ES CON TACT JACKIE CAIL LOUET AT 214.252.9971
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MAY 3, 2014 - OneAmerica 500 Festival
Mini-Marathon (13.1Miles) and Finish Line 500 Festival 5K Indianapolis, IN Contact: Eric Rowles, 21 Virginia Ave., Indianapolis, IN 46204. (800) 638-4296 erowles@500festival.com
www.500festival.com
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FEB 8, 2014 - Mississippi River Marathon
& Half Marathon Greenville, MS Contact: Suzette Matthews, 124 Poplar, Greenville, MS 38701. (662) 721-7779 mississippirivermarathon@gmail.com
www.msrivermarathon.com
ADVERTISING SECTION
JAN 19, 2014 - Maui OceanFront Marathon, Half Marathon, 15K, 10K & 5K Wailea to Lahaina, Maui, HI Contact: Les Wright, P.O. Box 20000, So. Lake Tahoe, CA 96151. (530) 559-2261 runmaui@gmail.com
www.mauioceanfrontmarathon.com
Run the Nations Largest Half Marathon and Lap the World-Famous Indy 500 Track. Register at the Early Bird Rate by Nov. 30, 2013 and Save $15!
FEB 16, 2014 - Austin Marathon

& Half Marathon Austin, TX Contact: Kristen Z. Nelson, P.O. Box 684587, Austin, TX 78768. (512) 476-7223 info@youraustinmarathon.com
www.youraustinmarathon.com
FEB 2, 2014 - Surf City USA Marathon

& Half Marathon Huntington Beach, CA Contact: Surf City Marathon, 800 Grand Ave. C-10, Carlsbad, CA 92008. info@runsurfcity.com
www.runsurfcity.com
MAY 4, 2014 - Divas Half Marathon & 5K

Midwest at Branson Branson, MO Contact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. (800) 733-7089 info@runlikeadiva.com
Californias Classic Oceanfront Marathon.
APR 13, 2014 - Austin 10/20, Ten Miles,

20 Bands, In The Heart of Texas Austin, TX Contact: Turnkey Operations, 4018 Caven Rd., Austin, TX 78744. (512) 299-9190 info@austin1020.com
www.austin1020.com
MAY 18, 2014 - Rite Aid Cleveland Marathon,

Half Marathon, 10K, 5K & Kids Run Cleveland, OH Contact: Ralph Staph, 29525 Chagrin Blvd., #215, Pepper Pike, OH 44122. (800) 467-3826 info@clevelandmarathon.com
www.clevelandmarathon.com
FEB 16, 2014 - U-T California 10/20, a Ten Mile Race with Twenty Bands in North San Diego County Del Mar, CA Contact: Turnkey Operations, 4018 Caven Rd., Austin, TX 78744. (888) 981-9190 info@cal1020.com
www.run1020.com
JUNE 14, 2014 - Summerfest Rock n Sole Run, Half Marathon, Quarter Marathon & 5K Milwaukee, WI Contact: Race Director, 200 N. Harbor Dr., Milwaukee, WI 53202. (800) 837-3378 rocknsolerun@summerfest.com
www.rocknsolerun.com
Fresh Distance, More Music, Big Prize Money, Great Runner Perks!
Great Distance, More Music, Scenic Coastal Course, Benefits American Cancer Society.
APR 13, 2014 - Divas Half Marathon

& 5K in Galveston Galveston, TX Contact: Continental Event & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. (800) 733-7089 info@runlikeadiva.com
MAR 1, 2014 - Phoenix Marathon, Half Marathon, 10K & 1K Kids Fun Run Phoenix, AZ Contact: Stephen Schild, 3850 E. Baseline Rd., Suite 106, Mesa, AZ 85206. (480) 882-8757 steve@phxmarathon.com
www.thephoenixmarathon.com
AUG 16, 2014 - BMO Harris Bank Madison

Mini-Marathon, Half Marathon, 5K & Kids Run Madison, WI Contact: Race Director, 16851 Southpark Dr., Suite 100, Westfield, IN 46074. (800) 495-0474 info@madisonminimarathon.com
www.madisonminimarathon.com
Fast, Gradual Decline, Boston Qualifier!
MOUNTAIN PACIFIC
NOV 9 - Select Staffing Santa Barbara

International Veterans Marathon, Half Marathon & Marathon Relay Santa Barbara, CA Contact: Rusty Snow, 129 N. Fairview Ave., Goleta, CA 93117. (805) 563-4503 sbimarathon@cox.net
www.sbimarathon.com
MAR 9, 2014 - San Diego Half Marathon San Diego, CA Contact: 2320 Truxtun Rd., San Diego, CA 92106. info@sdhalfmarathon.com
www.sdhalfmarathon.com
APR 19, 2014 - Mustang 50th Half Marathon

& 5K Las Vegas, NV Contact: Race Director, Vision Event Management, 16851 Southpark Dr., Suite 100, Westfield, IN 46074. info@mustang50thhalfmarathon.com
www.mustang50thhalfmarathon.com
SOUTH CENTRAL NOV 16-17 - 3rd Annual Beach Running World Championships, Half Marathon, 10K & 5K Corpus Christi/Upper Padre Island, TX Contact: Mitch Varnes, 101 North Shoreline Blvd., Suite 430, Corpus Christi, TX 78401. (321) 759-7200 info@themelbournemarathon.com
www.runonthebeach.com
NOV 11 - 36th Annual Mission Inn Run,

Half Marathon, 10K, 5K, Kids 1K & Kids 1/2K Riverside, CA Contact: Brianna Wrightsman, 3696 Main St., Riverside, CA 92501. (951) 781-8241 run@missioninnmuseum.com
www.missioninnrun.com
One Time Only!
APR 27, 2014 - San Luis Obispo Marathon,

Half Marathon, 5K & Kids Fun Run San Luis Obispo, CA Contact: Heather Hellman, 205 Suburban Rd. #6, San Luis Obispo, CA 93401. (805) 544-2905 info@slomarathon.com
www.slomarathon.com
JAN 11, 2014 - Mississippi Blues Marathon & Half Marathon Jackson, MS Contact: John Noblin, P.O. Box 321330, Flowood, MS 39232. (601) 624-7882 info@msbluesmarathon.com
www.msbluesmarathon.com
DEC 8 - Divas Half Marathon & 5K in SoCal

Ontario, CA Contact: Kristi Kimura, P.O. Box 56-1154, Miami, FL 33256-1154. (800) 733-7089 info@runlikeadiva.com
Great CA Weather. Wine Country. Happiest Place in USA! Small Town. BIG RACE!
JAN 17-19, 2014 - Louisiana Marathon, Half Marathon, 5K & Kids Marathon Baton Rouge, LA Contact: Craig Sweeney, 70380 Highway 21, Suite 2, Covington, LA 70433. (888) 786-2001 craig@thelouisianamarathon.com
www.thelouisianamarathon.com
JAN 19, 2014 - 3M Half Marathon Austin, TX Contact: Race Director, 6801 River Place Blvd. 130-5N-07, Austin, TX 78726. (512) 984-7223 3mhalfmarathon@3m.com
www.3mhalfmarathon.com
JAN 19, 2014 - Tri-City Medical Center Carlsbad Marathon & Half Marathon Carlsbad, CA Contact: In Motion, Inc., 6116 Innovation Way, Carlsbad, CA 92009. (760) 692-2900 info@inmotionevents.com
www.carlsbadmarathon.com
JUNE 1, 2014 - Divas Half Marathon & 5K in San Francisco Bay Burlingame, CA Contact: Continental Events & Sports Management, P.O. Box 56-1154, Miami, FL 33256-1154. (800) 733-7089 info@runlikeadiva.com
OCT 27, 2014 - Surf City, 10 Mile, 10K & 5K

Contact: Surf City Marathon,
www.runsurfcity.com
Huntington Beach, CA
The BEST Winter Marathon/Half Marathon Destination! Long-sleeve Technical T-shirts, Coastal Course and More! Event Sells Out - Register Today.
800 Grand Ave. C-10, Carlsbad, CA 92008. info@runsurfcity.com
Californias Perfect 10!

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C LO S I NG DAT E FO R T H E JAN UAR Y 2014 ISSUE IS OCTOBER 21, 2013
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RACING AHEAD
INTERNATIONAL
JAN 26, 2014 - White Continent In Antarctica & Punta Arenas, Chile, 50K, Marathon & Half Marathon King Georges Island, Antarctica Contact: Kathy Loper Events, 7801 Mission Center Court, Suite 204, San Diego, CA 92108. (619) 298-7400 kathy@kathyloperevents.com
www.kathyloperevents.com
SPECIALTY RUNNING WorldMags.net STORES

CALIFORNIA
THE TRIATHLETE STORE Running, Triathlon, Swimming, Bicycling, Hiking & Walking Apparel And Gear. US & International Shipping. 14037 Midland Rd. Poway, CA 92064 (858) 842-4664 www.thetriathletestore.com
FEB 9, 2014 - Run Cabo Half Marathon,

21K, 10K, 8.5K & 5K Kids Los Cabos, MEXICO Contact: Roxana Silva, Camino del Faro 311, Punta Ballena, Cabo San Lucas, Mexico 23410. 011 +52-624-147-7518 roxana.silva@runcabo.com
www.runcabo.com
CANADA
GORDS RUNNING STORE A Step Ahead In Fitness In Providing Running Shoes, Clothing And Accessories. 919 Centre St. NW Calgary, Alberta T2E 2P6 (403) 270-8606 www.gordsrunningstore.com
MAR 2, 2014 - Kilimanjaro Marathon, Half Marathon & 5K Moshi, Tanzania, Africa Contact: Kathy Loper Events, 7801 Mission Center Court, Suite 204, San Diego, CA 92108. (619) 298-7400 kathy@kathyloperevents.com
www.kathyloperevents.com
MAR 20-25, 2014 - Rome Marathon, Full Marathon & 5K Roma Fun Run Rome, Italy Contact: Run Italy Tours, Run Italy, Ltd., Denver, CO 80246. (303) 993-8938 tourinfo@runitaly.com
www.RunItaly.com
*RUN ITALY with our Special Guest: JEFF GALLOWAY ROME MARATHONs 20th Year Anniversary* Special Technical T-Shirts, Historical Course and More! (Filling up fast! Sign Up with Us NOW!)
MAY 17, 2014 - Great Wall Marathon,

Half Marathon & 8.5K Huanguyan/Beijing, China Contact: Kathy Loper Events, 7801 Mission Center Court, Suite 204, San Diego, CA 92108. (619) 298-7400 kathy@kathyloperevents.com
www.kathyloperevents.com/gwm
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A>317/:BG @C<<7<5 @3B/7:3@A(
Additional Tours to Xian, Tibet & Shanghai
MAY 25, 2014 - Ottawa Marathon,

Half Marathon, 10K, 5K, 2K & Kids Marathon Ottawa, ON, Canada Contact: Susan Marsh, 45-5450 Canotek Rd., Unit 45, Ottawa, ON K1J 9G2. (866) RUNOTTA susan@runottawa.ca
www.runottawa.com
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Join Over 44,000 Runners in Canadas Capital!

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Continued from page 80

change and felt that he was improving. But then came December and the fresh onslaught of injuries. My body just wasnt ready to handle all that intensity, Hall explains. I hadnt laid down the proper base of endurance and strength. So of course I kept breaking down. It wasnt Renatos fault, and it might have worked out better if I had made it to Kenya last February and he could have watched me up close. But to those who say that I got hurt because I was coaching myself, well, the fact is that I also got injured while I was working with Renato. Hall says that his darkest days came after he tore his right quad in February, during his easy run in Flagstaff. This is ridiculous, I remember thinking. How could this be happening again? I just felt like I couldnt handle it anymore. I had reached a breaking point, but at the same time, I was still trying to salvage something for Boston. I tried to be optimistic and think Id heal somehow. For 10 straight days I tried to go for a run, but all I could do was limp for ve minutes before the pain became unbearable. It broke my heart. Once he decided to withdraw from Boston, Hall says, things got easier. He took a break, evaluated his mistakes of the last few months, and determined that he felt more at peace coaching himself. I also decided to let go, Hall says. I decided that if I tried everything to get over the hump and still failed, it would have to be okay. On his own, Hall plotted a course of patient, incremental base-building. I read a story in a book about Kenyan training, of a house built on a strong foundation, he says. And it basically said you shouldnt try to live in a house while youre building it. Forgoing all speed-based work and most strength and exibility training, Hall started jogging half an hour each morning. Then he added an easy half-hour run each afternoon. He built his distance gradually, eventually running for an hour each morning and evening, proceeding by feel, with no concern for pace. Hall nally achieved his present routine, which hes maintained through much of the summer: a 15-K run in the morning and another 15-K in the afternoon, with hard workouts every third day and one day of rest each week. That adds up to roughly 110 miles on six days work a week, he says. If Im feeling good, I speed up. If Im feeling sluggish, I back off. At this point, 12 weeks out from New York City, Ive done basically zero speedworkI think Ive been to the
RYAN HALL
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track once in the last month. But the tradeoff is that Ive built the deepest and strongest base in my career. Most important, Im looking forward to every run, and Im running pain-free. Even a sub-2:05 marathon is 99 percent aerobic, and Im very optimistic about having the aerobic part covered. Now that hes healthy and t, Hall says, he is eager to embark on his long-postponed pilgrimage to Kenya, where he and Sara plan to stay with Wesley Korir for a week and then land at Lornah Kiplagats High Altitude Training Centre in the Rift Valley town of Iten. Although he has no specic regimen or training partners in mind, Hall expects the atmosphere to turn anaerobic in a hurry. Apparently in those training camps the guys go hard a lot, and practically every workout turns into a tempo run, he says. Theyre constantly testing and pushing each other, and they can be especially hard on a mzungo runner. You get into that competitive frame of mind and you want to prove yourself, prove you belong with them. You can get into trouble that way. Ill take it easy at rst, but Im really looking forward to mixing it up with the Kenyans. September will be my toughest month of training. And perhaps, true to his nature, Hall seeks Africa because, among distance runners, the continents not quite in fashion. With Kenyas relative scanty medal count at the London Games, and Rupps silver-medal performance in the 10,000, there was a brief thought that, after 40 years of East African dominance, the rest of the world was nally catching up to the Kenyans and Ethiopians. Hall, of course, takes a contrary view. Hats off to what Galen and other U.S. runners are doing on the track, but Africans still dominate the marathon, he points out. Look at the top 25 world list of [male] marathoners and see if you can nd a non-African name. And the dominance is growing. When I ran my 59-minute half-marathon AR in 2007, it was in the top 10 times ever for the distance. Now its like the 54th fastest. [In a similar vein, Halls 2:04:58 at Boston in 2011 only stands as the 33rd fastest marathon ever.] The young Africans keep coming in waves. Ive proven that, in the right conditions, I can hang with them. But now I have to learn to run sub-2:06 consistently. To break through to the next level, I feel like I have to go to Africa. To Halls credit, he doesnt use African dominance as an excuse, and there seems something quixotic about his present mission to Kenya, which, as of press time in early September, was off to an instructive start. In my opinion, the biggest factor why
the Kenyans are so dominant is because they have thousands of elite-level athletes training very hard in training groups, he wrote in a blog entry after he arrived in Africa. The biggest lesson I have learned from my rst few days here in Kenya is the importance of training with others. This is a lesson I will take back to the States with me. Halls critics will point out that he didnt have to travel halfway around the world to learn this self-evident lesson, and that at this stage of the season and his career, traveling to Kenya for the rst time entails considerable risk. Hall is adjusting to radical changes in climate and diet, and perhaps most important, given his recent injury history, he is forgoing treatment from his longtime Phoenix-based chiropractor. In some ways, Halls decision to go to Africa recalls his decision to embrace divine coaching, or to abandon that plan to work with Canova, or to leave Canova and return to self-coaching, or his most recent revelation of the importance of training with other elites. There is no perfect system, Greg Meyer had said. At some point you just have to stop seeking and start trusting.
HALL puts the pancake dish in the sink and

answers the door for a FedEx box from Asics. He shoos away his dogs and spreads out on the rug for some stretches. I wont lie and say that this year hasnt been hard on me, he says. Moving through those injuries has taken a huge amount of physical, mental, and emotional energy. Ive got a new empathy for runners who are consistently saddled with injuriesits a ton to deal with. He goes quiet for a moment. By the time I got to Boston last April, I was about three weeks into my base phase, and starting to feel whole and happy again, he says nally. And then the bombings happened. Combined with Hurricane Sandy and New York getting canceled, its been a very hard year for all of us in the sport. I expect emotions to run high in New York this November. In the year ahead, I think well all be looking for redemption.
R UNNERS W ORLD (ISSN 0897-1706) IS PUBLISHED MONTHLY BY RODALE INC. VOLUME 48 NUMBER 11, EDITORIAL OFFICES 400 SOUTH 10TH ST, EMMAUS, PA 18098 (610-967-5171). COPYRIGHT 2013 BY RODALE INC. POSTMASTER: SEND ADDRESS CHANGES TO RUNNERS WORLD, P.O. BOX 26299, LEHIGH VALLEY, PA 180226299. PERIODICALS POSTAGE PAID AT EMMAUS, PA, AND ADDITIONAL MAILING OFFICES. IN CANADA POSTAGE PAID AT GATEWAY MISSISSAUGA, ONTARIO. CANADA POST PUBLICATIONS MAIL AGREEMENT NUMBER 40063752. RETURN UNDELIVERABLE CANADA ADDRESSES TO RUNNERS WORLD, 2930 14TH AVE, MARKHAM, ONTARIO L3R 5Z8. GST #R122988611. SUBSCRIBERS: IF THE POSTAL AUTHORITIES ALERT US THAT YOUR MAGAZINE IS UNDELIVERABLE, WE HAVE PRINTED IN THE U.S.A. NO FURTHER OBLIGATION UNLESS WE RECEIVE A CORRECTED ADDRESS WITHIN 18 MONTHS.
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Im nervous and excited for my rst marathon. I feel like a kid again.
in Chicago, I calmed down. [She ran a 2:28.] But for New York Ill need better socks!
RUNNING IS like golf: Everyone
has their input and none of its right. Running is basic: Just breathe, and dont give up.
THIS YEAR I put on a bunch of weight. I saw myself on camera and it was one of those moments. Now Im running more than ever. IVE GOT an Italian mom whos
like, Eat more pizza! Im like, Mom, I dont think you get what Im trying to do here.
IF I DONT run, Im cranky and moody. When Ive gotten thoroughly disgusting and sweaty, everything comes together. Its the exercise equivalent of Adderall. LIKE A PSYCHO, I have a photo
of Carrie Underwood taped to my treadmill for motivation. The legs on that woman!
I PICTURE my form looking like
Michelle Beadle
Sports Reporter and TV Host 38, New York City
Interview by KARA MAYER ROBINSON Photograph by JOSHUA SIMPSON
IVE ALWAYS SAID to myself
that Im going to run a marathon before I die. For my rst to be New York City is amazing and intimidating. Its bragging rights for life.
SOME OF MY sports reporter
THE GOAL is to nish, have a beer, pass outthen eat as much pasta as one restaurant is willing to serve one human. I RAN TRACK in middle school
Phoebes from that Friends episode where she and Rachel went running. Its not very cute. Id like to get to where I have consistently good form.
IF IM UPSET, its like, Go run,
girlfriends are running it. We text every morning. When your friends have already run their four or ve miles for the day, it gets you off the couch.
and have done 5-Ks since I was 6. A half-marathon [Chicago, July] and a marathon were logical next steps.
ONCE I SAW 20,000 crazies of every age and size at the half
sweat it out, and see if its a big deal when youre done. Nine times out of 10 it isnt.
Go to runnersworld. com/imarunner for a video interview, photos, and the full Q&A.
BEADLE HOSTS THE CROSSOVER ON NBC SPORTS NETWORK WEEKDAYS AT 6 P.M. (ET). FOLLOW HER ON TWITTER @MICHELLEDBEADLE.
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