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c o n t e n t s & P u b l i s h e r ’s N o t e

Welcome to Spring 2010! We hope you enjoy this issue. John Godina is writ-ing for you, to show you how to be a better throws coach. Greg McMillan is

writing on how to improve your coaching distance runners. We also have pieces ontraining shoes, track spikes and ASBA guide to spring cleaning your track facility.

American Track & Field is now in its sixteenth year (most of you have sup-ported us since 1989, when we started American Athletics). You’ll see five print issues(always available digitally same day we mail the isssue at www.american-trackand-field.com) this year, plus daily updates on the web and new news on www.twit-ter.com/americantf.

James Dunaway, our editor for the past six years, is now our executive editor.James, a very young and irrascible 82, will continue to advise us, and focus onbuilding important stories, opinion pieces and one other role. I see James as ourombudsman, watching how the NCAA, USOC, IOC and USATF truly supportour sport, especially coaches and their role working with athletes.

At this time, the U.S. track team wins more Olympic and World Champi-onships medals than any other team in U.S. sports history. We average 22–24medals in major events. Even without any involvement or support from USATF,we’d get approximately 15–18 medals due to the amazing breadth of our develop-ment programs (high school, junior college and college). Another four to six medalscome from a group of athletes coached by six or seven coaches in this country. Thatgets us to 22–24. How do we get to the 30 medals that USATF CEO Doug LoganFor Team USA to go from 24-30 medals, USATF will have to focus much of itsresources on that goal for London 2012.

Young athletes have to learn that nothing comes easy — that being a world-class athlete takes twelve to fifteen years of hard work, great coaching, a holisticapproach (strength training, core training, endurance, speed development, peri-odization, competition) and the knowledge that the ONLY way to compete is cleanand ethical in a style that honors yourself, your family, your coaches and your coun-try. That way, you’ll never have to experience the lifelong shame of a drug cheater.

We at AT&F hope that we will continue to resonate with your coaching team.If you have suggestions on how to make your magazine better, please email us [email protected] and [email protected].

P.S. Don’t forget to get your daily updates automatically at www.runblogrun.com!

Larry Eder, Publisher

Group Publisher: Larry Eder, [email protected] Editor: Christine Johnson, [email protected]

Advertising: Larry Eder, [email protected]/Contributors: John Godina, Chase Kough, Dick

Patrick, Mary Helen Sprecher, Cregg WeinmannCirculation Changes: [email protected]

Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRunLayout/Design: Kristen Cerer

Editor: James Dunaway, [email protected], 512-261-8354

Pre-Press/Printer: W. D. Hoard & Sons Company,Fort Atkinson, WI

Publisher’s Rep: Peter Koch-Weser, [email protected],ph: 310-836-2642; fax: 310-836-7093

Special Projects: Adam [email protected], 608-957-2159

Special Thanks To: Tim Garant, Alex Larsen, Tom Mack, Mary Atwell, Julie Wells

In loving memory of Violet Robertson, 1913–2003

www.american-trackandfield.comph: 608-239-3785; fax: 920-563-7298

[email protected]

American Track & Field (ISSN 1098-64640) is produced,published and owned by Shooting Star Media, Inc., POBox 67, Ft. Atkinson, Wisconsin 53538-0067, ChristineJohnson, President, Larry Eder, Vice President. Copyright 2010 by Shooting Star Media, Inc. All RightsReserved. Publisher assumes no liability for matter print-ed, and assumes no liability or responsibility for contentof paid advertising and reserves the right to reject paidadvertising. Opinions expressed are those of the authorsand not necessarily those of the Publisher. No part of thispublication may be reproduced or stored in any form with-out written permission of the Publisher.

American Track & Field is not related to or endorsed by anyother entity or corporation with a similar name and is sole-ly owned by Shooting Star Media, Inc.

Publisher recommends, as with all fitness and healthissues, you consult with your physician before institutingany changes in your fitness program.

6 Starting Blocks

10 Track Construction

30 Exit

12 Finishing The Throw Without Falling Out

14 ATF Talks with Greg McMillan

18 Running Network 2010 Spring Review

24 2010 Track Spike Review

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ATF_Sprg10:ATF_XC 09 3/16/10 10:20 PM

A fter some 25 years of success-fully providing expert instruc-tion to more than 25,000

American high school, college andclub coaches — the leadership level ofUSA Track and Field’s CoachingEducation program appears to be insome disarray.

Chairman Boo Schexnayderstarted a chain reaction in Februaryby resigning to protest recent USATFchanges in the Coaching Ed program.

Other highly esteemed coachesfollowed Schexnayder quickly, includ-ing ex-Illinois coach Gary Winckler, afounder of the program in the mid-1980s and developer of the sprint cur-riculum; Mike Corn, director ofcoaching schools; Mississippi Statecoach Al Schmidt, who developed thedistance curriculum and once chairedthe committee; Scott Christensen,endurance director; Jack Rasone,sports science director; and MikeYoung, director of biomechanics.

Most of their concerns apparent-ly involve the advanced Level Two andLevel Three schools rather than thebasic Level One program. In thatrespect, it’s as if much of the academiclevel of a university department — theprovost, the dean, and many of theleading professors and emeritus pro-fessors — had resigned in protest.

They cited lack of commitmentfrom USATF and its paid staff for theprogram, which was designed to edu-cate U.S. coaches from grassroots toworld-class levels.

“It reached a point where I felt,Why am I beating my head againstthis wall?” said Schexnayder. “I’vebeen in coaching education for 21years in one shape or form.”

Now USA Track and Field isfaced with the task of quickly rebuild-ing its outstanding coaching educa-tion committee after the resignationsof these key contributors. They werepart of a group that educated a gener-ation of young coaches such asMiami’s Amy Deem, who produced100-meters world champ andOlympic medalist Lauryn Williams.

At the center of the dispute isTerry Crawford, named last August to

the new USATF post of director ofcoaching. Schexnayder termed hisrelationship with Crawford as a “professional disagreement,” adding,“She may be caught in the middlebetween her desires to do more andbudget constraints.”

Another resignee agreed with thedescription “creeping bureaucratism,”as a probable major reason for theuprising.

Doug Logan, CEO of USATF,who created the new position andhired Crawford to fill it, said thatUSATF is “very, very pleased” withCrawford’s work.

Crawford, who told AT&F sheindeed finds herself, “ kind of in themiddle,” is not happy with the resignations, but is proceeding withpossible (but as yet unannounced)changes in the Coaching Ed program.

She said, “In any organizationyou always hate to see capable andknowledgeable people step away.Certainly that was my first reaction asI started to delve into it, myself beingrelatively new to Coaches Ed. But Ialso know from my 35 years of expe-rience in USATF … that there havebeen others in our expert coachingranks who have come and gone overthe years. We’ve produced some greatprograms and had capable people stepup to the plate to contribute. I antici-pate that happening as we go forward.

“There are numerous othercoaches who would like the opportu-nity to teach and instruct in theschools. This will give us an opportu-nity to offer some young coaches whohave been groomed through the program by Boo or other people.That’s a positive thing about it.”

Crawford added that all 2010coaching schools will be held as sched-uled. More than half of the Level Oneschools have already been conducted,but so far only regular Level Twoschool is on the schedule for the year,along with another newly organizedand just-announced Youth Level Twoschool, which “will have specialemphasis on growth and develop-ment, health issues, training loads andtheory for the youth age athlete.”

As for Level Three — whichmany coaches consider the Ph.D levelof track and field coaching — theUSATF website says only, “TheUSATF Level 3 program is currentlyundergoing a significant restructuring.Additional information will be postedas soon as it becomes available.”

For Schexnayder, it was businessas usual that led to his resignation.“USATF has never, in my opinion,been committed to this program,” hesaid. “They wanted to have it, but it’salways been under a self-sufficiencymandate, meaning we basically had toearn our income. We’re the onlygroup in USATF that does that.”

He added that Crawford toldhim last year that she wanted to sup-port the program and increase thebudget, but that it wound up beingcut (despite the current USATFbudget being several million dollarslarger than the 2009 budget). Shedeclined to give the amount of the2010 Coaching Education budgetbecause “it’s fluid. Some can beadded; some can be cut.”

According to Mike Corn, the2006 allotment — the last he sawbroken out of the overall USATFbudget — was $230,000.

Like Crawford, CEO Logandeclined to provide a budget figurefor coaching education “because itcomes out of many pots.” He did saythat the 2010 budget for CoachingEducation exceeded that of 2009 bymore than $100,000 as part of anoverall budget of $21 million.

Schexnayder thought the 2010cuts jeopardized a couple of priorities,including the Level Two school foryouth coaches (see above), where hehad made compromises about whenand where the course would be held,and Level Three, the crown jewel ofthe program.

In addition, he was frustrated bylack of progress for a Level I courseon-line. “We’ve been bashed for yearsand years: why don’t you have some-thing online? Why don’t you haveLevel One online?

“We want Level One online, butit takes upfront money to put the pro-

Starting Blocks

ATF_Sprg10:ATF_XC 09 3/16/10 8:25 AM

gram on line. They would never make acommitment. Terry had me doing allthis stuff to prepare to put Level Oneonline … but there was no commit-ment from the organization of any dol-lars to put it online despite that it couldhave made a bajillion dollars for them.”

Logan says he hopes Schexnayder,Corn and the others might return tocoaching education: “Maybe I didn’tcommunicate in the best of waysregarding some of the changes.”

He says getting coaching educa-tion online and a coaching certifica-tion program are priorities. Logan, theonetime commissioner of MajorLeague Soccer, was asked if he envi-sions a certification program for tracklike the one established in soccer fromyouth through elite divisions.

“I’ve looked at a variety of certifi-cation programs outside the sport”Logan said. “I think this is a uniquesport where we need to take from thebest and adapt to ourselves. There’snot one clear cookie cutter approachout there.

“I think we’ve been faulty in thepast (in not adopting certification).Some of it has to do with fear ofassuming risks. We’ve always said inthe past, ‘OK, we’ve educated them;it’s up to you to determine if they’reany good or not.’

“We can’t take a pass on that.

We’ve got to get out there, and after aneducation program and decent back-ground check, put our seal of approvalon them or not. I think at the end ofthe day the sport will be better for it.”

Now Logan, Crawford andUSATF must rebuild the program thatwas started by immortals Joe Vigil, AlBaeta, Vern Gambetta and Wincklerin 1984. The idea is to harness thepotential of the country in the sportand increase the number of top ath-letes by exposing prospects to excellentinstructors.

According to USATF veterans, inthe early years of the Coaching Ed pro-gram, TAC (and then USATF) staffwere involved chiefly in administration:taking care of scheduling, handling feesand disbursing expenses and similarhousekeeping functions. Gradually,Coaching Ed came under increasingcontrol by USATF, and the currentcontroversy may well be an expressionof Logan’s often-stated view that allUSATF activities should be “staff-driv-en,” which in itself could be considereda cookie-cutter approach.

“Coaching education is still mypassion,” Schexnayder said, “but Idon’t necessarily need (USATF) tohelp people. I always enjoyed being incoaching education because the peoplein it were primarily teachers.

“The people came in and enjoyed

teaching and helping. They weren’tpolitical figures. Maybe that was ourdownfall — that we weren’t politicalenough to defend our turf. Suffice it tosay the pressure from the (USATF)politicians kept coming down on us. Itwas keeping us from achieving what Ithought were important initiatives.”

Mike Corn noted there werecoaching programs before this groupwas assembled and schooling will go onnow that they’ve resigned. The realquestion is: How good will the pro-grams be without the great coacheswho created and led them for 25 years?

Says Corn, “For the coaches outthere continuing to look for education-al opportunities, I hope (USATF) even-tually gets it to the point where we hadgotten it and continue to deliver a goodproduct,” Corn said. “I think they’regoing to be struggling in the short termat least. It depends on who’s willing todo it and who they ask to do it.”

Responds Terry Crawford, “Theprogram will go forward, and a bulk ofdistinguished and capable coaches willbe a part of the programs this summer.So to paint a doomsday picture…would do a huge disservice the coach-es choosing to be on board this yearand the coming years, and would besending misinformation to the publicwho are signing up for the Level Twoschool as we speak.”

Continued on page 8

s ta r t i n g b l o c k s

Bernard Lagat began his 2010 season by winning his recordeighth Wanamaker Mile at the Millrose Games and thenext weekend setting the U.S. 5000 indoor record at theReebok Boston Indoor Games.

It’s hard to believe he’s 35. Born in Kenya, and a U.S. cit-izen since 2004, you get the feeling that the man withOlympic silver and bronze medals in the 1500, as well asfive medals at the World Outdoor Championships, includ-ing gold in ’07 at 1500 and 5000, is not done with majorachievements.

He’s been around long enough to serve as an inspira-tion to younger American runners and get inspiration fromthem. Dathan Ritzenhein’s U.S. 5000 record set last sum-mer is serving as motivation to Lagat.

Gradually, Lagat is shifting from the miler to the 5000runner, logging many of his longer runs with AbdiAbdirahman, a three-time U.S. Olympian at 10,000.

“I’m doing a lot of long tempo runs,” said Lagat, whohas been coached by James Li since his days at WashingtonState. “I run with Abdi all the time now. He likes to take ithard 10 miles, 13, even 14.

“My coach now is preparing me for summer so that Ican do the 5K. I feel like my body is responding to the dis-tance.” But, he adds, “I don’t want to lose the speed. I thinkeverything is going to plan.”

To help him with speed work, Lagat has Boaz Lalong,a new member of his training group. “I will benefit becausehe’s an 800m runner,” Lagat said. “And I’ll be benefittingfrom Abdi, and they’ll benefit from training with me. It’sperfect training.”

With no OUTDOOR Worlds (there was an IndoorWorlds, March 12-14, Doha, Qatar) or Olympics until2012, it’s a year to experiment. Lagat’s goal in the 5000 is12:50, significantly faster than his PR of 12:59.22 andRitzenhein’s U.S. mark of 12:56.27.

His 13:11.50 in Boston, which broke Galen Rupp’syear-old U.S. mark by about seven seconds, came in his firstindoor 5000. It looked easy enough that 12:50 this summerseems realistic.

Lagat has the complete package — impressive range,closing speed for a charismatic style and a friendly, graciouspersonality. Yet he remains underappreciated.

Another Reason to Celebrate Lagat

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An Honorable Run, a first book by ex-Colorado cross coun-try walk-on Matt McCue, ought to be required reading forall serious high school distance runners and coaches.

McCue was a good but not great high school runnerat Iowa City’s Regina High School who developed a fasci-nation with becoming a member of the Colorado crosscountry team after reading Chris Lear’s Running with theBuffaloes. The book chronicles McCue’s efforts to make theteam as a walk-on and become one of the top seven runnerson an NCAA title team. In doing so he describes the per-sonalities and influences of Colorado coach Mark Wetmoreand Regina coach Bob Brown, the hero of the work.

Both coaches are highly successful using differentapproaches. Wetmore is all about results; Brown is moreconcerned with the process.

The book turns into a paean to Brown, with whomMcCue occasionally clashed in high school. The runnerfound the coach, who had won several state titles, to not beas serious as McCue wanted at times. The coach was bigon inclusion and team hugs; McCue was so cutthroat heonce threw the team’s silver medals from a district meetinto a farmer’s field.

The book is written in journal form but reads morelike a novel. The successes and disappointments ofMcCue’s quest at Colorado and Brown’s battle with pan-creatic cancer are better than fiction.

McCue, an ’05 Colorado graduate, is applying thesame approach to his writing career as he did with crosscountry.

McCue showed up in New York City with not muchmore than ambition, running shoes, a few clothes plus the les-sons and values he learned from Brown and Wetmore. AnHonorable Run is self-published and available through McCue’swebsite, www.anhonorablerun.com.

A Great ReadThe Florida State track team took a stiff penalty from anacademic cheating scandal that included 61 athletes from 10sports and also led to football coach Bobby Bowden forfeit-ing 12 wins.

Some Seminole track team athletes involved in the inci-dent, which centered around cheating on an online exam foran online course, Music Cultures of the World. The teamlost the 2007 NCAA men’s outdoor title, with LSU becom-ing the champion as FSU moves to second place, minus thepoints scored by the offending athlete. “It’s just a bad thingall around, but it's a lesson to be learned,” Braman told theSt. Petersburg Times. “Whatever you do, it could have conse-quences.”

No coaches were involved in the scandal according toinvestigations by the school and the NCAA.

“Obviously we’re disappointed with the NCAA’s vaca-tion of wins and how it affects our track and field program,”Braman said in a statement released by the school. “None ofour athletes involved in the academic misconduct case need-ed the course in order to be NCAA eligible, so it’s unfortu-nate that certain student-athletes made wrong choices whenthey clearly didn’t have to.

“Our men’s track and field program is learning a verypainful lesson. “We understand and accept the NCAA’spenalty, but want to point out that without any gained eli-gibility we gained no unfair advantage over our opponents.We would have won that title with or without that onlinecourse. “

The irony is the FSU track team has had academicaccomplishments. Garrett Johnson, the 2006 NCAA shotput champion, was a Rhodes Scholar. According to Braman,the Seminoles had more Academic All-Americans than anyother track team in the country the past five years.

Facing the Music

• The U.S. Track & Field and Cross Country Coaches Asso-ciation deserves a compliment for establishing the Bill Bow-erman Award to be given annually to the top male andfemale runners in the country. The recipients of the 2009award, named for the former Oregon coach and co-founderof Nike, were Oregon’s Galen Rupp and Colorado’s JennyBarringer. The USTFCCCA wants the award to becomethe Heisman Trophy of track and cross country. Let’s hopethat happens.

• The U.S. relay problems are increasing and not just because4x100 teams have trouble passing the stick. The women’s4x400 team from Athens could lose a gold medal in thewake of the U.S. Anti-Doping Agency suspending CrystalCox, who ran the qualifying round of the 2004 Games, forfour years based on non-analytical positive and invalidat-ed all results beginning in 2001.

Cox did not test positive for an illegal drug but waspenalized because of her involvement with BALCO, theSan Francisco–area lab that provided performance-enhanc-ing drugs to several athletes in a variety of sports beginningaround 2000. Cox issued a statement denying the use ofdrugs, saying she was forced to sign the agreement withUSADA because she lacked the funds to fight the charges.

• Does anyone think that Dathan Ritzenhein’s U.S. 5000mark from last summer (12:56.27) will last another sum-mer? The real question seems to be who may break it. Itcould be Bernard Lagat (see page 7), now focusing on the5000 rather than the 1500; Galen Rupp, who lost his U.S.indoor record to Lagat but also ran faster than he did insetting it last year despite being ill prior to the BostonIndoor Games; Matt Tegenkamp, who joined Ritz in thesub-13 club last year; or Ritzenhein himself, winner of the2010 U.S. cross country title in February, who is makinga fall marathon a priority and would like to go sub-27 inthe 10,000 on the track this year.

• After ending her collegiate career, Jennifer Barringer choseRay Flynn to be her agent, signed with shoe sponsor NewBalance and switched coaches from Mark Wetmore at Col-orado to Juli (Henner) Benson, the cross country coach atthe Air Force Academy.

According to Barringer, Wetmore would be tooinvolved with the Buff men and women to give her thenecessary attention. Benson, a former Olympian at 1500meters, has coached other world-class runners, includingmiler Chris Lukezic, who recently announced his retire-ment.

Bell Lap

s ta r t i n g b l o c k s

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Self-discipline, perseverance, and sheer deteermrminination are nothing new to Drake Relays andLoLololo JJono es. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sporrtt bybyproviding her with innovative footwear that prropopelelss

her to achieve her goals. Watch her at tthehe 1010 stDrakke ReR lays as she attempts to capture heherr fififtfthh


as ics .com

ASICSPresented by

CommitmentSelf-discipline, perseverance, and sheer

determination are nothing new to Drake Relays and Lolo Jones. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sport by providing her with innovative footwear that propels

her to achieve her goals. Watch her at the 101st Drake Relays as she attempts to capture her fifth


05 Asics-Drake:Layout 1 3/16/10 7:39 AM Page 1

t r a c k c o n s t r u c t i o n

Spring Cleaning, Trackwise

T he birds are chirping, the newgrass is sprouting, and the lastof the snow has melted away.

Is your track ready to come out ofhibernation?

It’s probably time for some springmaintenance. And here are five thingsyou can easily do, ideas suggested byexperienced track builders.

1. Use your eyesTake a hard look at your facility. Lookfor problem areas on the track, such ascracks in the asphalt or irregularities inthe surface including bubbles, surfacewear, peeling and flaking. Some maybe a sign of normal wear and tear, butothers may signify more serious prob-lems. Ask a track builder to examinethe problem and make recommenda-tions.

If winter winds have left debrison your track — leaves, pine needles,dirt or seeds, etc., which may be caus-ing or covering up damage to the sur-face — use a leaf blower.

Carefully inspect all striping andmarking, recommends track builderJon Renner of Line Design, Inc.,Littleton, Colorado. With use andexposure to the elements, marks tendto wear and fade. Problem is, he notes,sometimes owners take too long tocontact a professional. And with a lim-ited number of qualified track stripers,and a lot of tracks, there’s a very strongchance that the track in question won’tget done right away.

“Think ahead,” says Renner. “Ifyou are looking at your running tracktwo weeks prior to the start of trackseason, and thinking ‘Wow, I shouldprobably get this thing re-striped,’remember that there might be another3,000 track coaches or maintenancesupervisors around the country think-ing the same thing at that exact samemoment.” (Many managers, he notes,have learned to get striping and mark-ing work done in fall or in summer,which are off-peak work times forstripers.) Under no circumstances

should the job be attempted by any-one other than a striping professional,since a botched job often results in theneed to have the entire track resur-faced and restriped.

Look for stains on the surface aswell. Spot-clean them using themildest treatment first: plain water. Ifthat doesn’t work, try a gentle coldwater detergent and a soft brush, rins-ing well. If the stain is stubborn, askthe track contractor for advice.

2. Use your feetWalk the facility. Do you feel anydepressions, bumps, soft areas, etc.? Ifso, call them to your track contractor’sattention. Walking the field, check forproblems in the artificial turf such asseams coming loose, high spots orother issues. Remember that takingaction now may prevent an athletefrom tripping and getting injured. Itmay also save you from having to domore complex (and costly) repairsdown the road.

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If you come across persistentlywet or spongy spots in the facility,your drainage system may need fixing.Check the drains and clear drainagestructures and pipes. If something isn’tfunctioning correctly, it may bebecause of damage to structures orpipes, or because something is blockedor knocked out of alignment. Inspectthe entire facility for evidence of ero-sion or vegetation overgrowth thatmight contribute to such problems.Remember that even the best andmost expensive drainage systems won’twork if they’re not kept clean.

“The drains (if any) in pole vaultpans, long-jump trays and steeplechasepits should all be checked; they shouldbe free of debris and working,” saysSam Fisher of Fisher Tracks, Boone,Iowa. “Otherwise all of these shouldbe cleaned out and, in some cases, ableach product even used dependingupon growth, if any, and as a deterrentto creating a mosquito haven. Any sur-face drains also should be checked forblockage.”

Spring also means that sprinklerswill be turned on: occasionally trackproblems may occur because of over-watering of athletic fields, or becauseof poorly aimed sprinklers.

If matting, boards or other cover-ings are put down across your track togive maintenance crews access to thefield, or to keep athletes from runningover the track while wearing cleatedshoes, it is essential that these cover-ings are not allowed to remain on thetrack. Sam Fisher notes that coveringsoften will be left in place, allowingmoisture to collect underneath anddamaging the track surface. If any typeof covering must be used, keep it onthe track for no longer than necessary,then remove and store it as soon as itis no longer needed. (Conversely, sandpits always should be kept coveredwhen not in use to keep sand in placeand off the track and field).

3. Use a notebookKeep a log of what you’ve checked andproblems you’ve discovered. If, forexample, you’ve discovered cracking,make a note of where the crack is, how

big it is, and when you discovered it. Ifa crack is growing wider or longer, orshowing other problems, you’ll wantto make a note of that, as well. Carry adigital camera and take photos ofproblem areas, so that you can keep avisual log, as well. Your track contrac-tor will find this information helpfulwhen considering what repairs arenecessary.

Create a checklist to help youkeep track of changes to the track sur-face, curbing, drainage, field, fencing,gates, walkways, lighting and more.Some items may need only periodicchecking, but others should be lookedat almost every day.

4. Use a calendarNot all maintenance takes place in thespring. It’s a year-round process,according to Sam Fisher: “If open andvisible cracks are not addressed in thefall, depending upon the geographiclocation of the track, heaving canoccur as a result.

“Not only are cracks in theasphalt an issue but so are the jointsthat occur between the asphalt or con-crete and jump boards, curbs, side-walks, fence posts, etc. They can all beareas where water collects and causesheaving or settling through the winterand early spring months.

“Spring is often not the best timeto address cracks,” notes Fisher. “If anyare found in the spring, they should benoted and, depending upon the sever-ity and type of crack, the appropriatemeasures taken in the summer or earlyfall to prevent additional moisturefrom collecting below and, moreimportantly, to prevent that moisturefrom freezing and thawing throughthe late fall, winter, and springmonths.”

And keep an eye out, he adds, forweeds growing in the facility; they’refar from harmless. “ If any vegetationhas taken root in the summer and falland not been addressed at such time,these sources of growth are a conduitfor moisture. The root structure maybe between the rubber and the asphalt,into the asphalt or down into voidsand cracks to the sub-base below. Any

such vegetation should be treated witha systemic herbicide product, and thenafter it is dead, it can be pulled. If it ispulled prior, the job of the herbicide ismitigated.”

5. Use common senseIn addition to seeing increased usefrom your athletes, your track is goingto get more foot traffic from newusers. Spring is when students andcommunity members start getting theurge to get outside and get in shape.Consequently, you may have plenty ofpeople who don’t know the rules.

If you’ve been waiting to put upsigns about appropriate footwear,about which lanes walkers and joggersshould use, about the fact that dogsare not allowed on the track or field,and about whether other vehicles, likestrollers or scooters or bikes, areallowed (most track builders cautionagainst allowing such traffic onto thetrack as it degrades the surface), don’twait any longer. Do it right now.

There’s a definite science to springcleaning and track maintenance, buthappily, it’s not rocket science, and it’seasy enough to do. It’s even easier witha good network that includes yourlocal track builder, as well as fellowADs and track coaches. The moreinput you get on common problems,the better off you’ll be, and the moreyour athletes and community willbenefit from using your facility.

Note: The American Sports BuildersAssociation (ASBA) is a nonprofit asso-ciation helping designers, builders, own-ers, operators and users understandquality sports facility construction. TheASBA sponsors informative meetingsand publishes newsletters, books andtechnical construction guidelines for ath-letic facilities, including running tracks.Available at no charge is a listing of allpublications offered by the Association,as well as the ASBA’s MembershipDirectory. Info: 866-501-ASBA (2722)or www.sportsbuilders.org.

t r a c k c o n s t r u c t i o n

ATF_Sprg10:ATF_XC 09 3/16/10 8:25 AM

A lmost every beginning throw-er, whether shot put or discus,has had a problem falling

away to the left of the ring as he or shereleases the implement to the rightside of the sector. (I will be talkingabout right-handed rotational throw-ers for the purpose of this article.Please reverse for left handed throw-ers.)

As a coach, it can be frustratingtrying to solve the problem. It seemsno matter what you tell a thrower todo at the front of the ring to correctthe problem, nothing will work.

The trouble is, falling off to theleft of the ring as the thrower releasesto the right is not the problem. It isthe symptom.

If we move back in time in thethrow to the moment when the rightfoot lands in the middle of the circle,we can predict whether the falling offproblem will occur, and thus we cancorrect the problem before it material-izes.

Let’s assume the thrower haspushed off from the back of the ringto the middle of the ring on balance.The athlete should be landing on theright leg with the head and chest

upright and over the right foot asviewed from the rear of the circle.Almost every athlete who has thefalling-off problem has pushed thehead and chest around and downtoward the ground as the right footand body descended in the middle ofthe throw — which forces the centerof gravity to the left side of the ringwhile the foot remains in the center.

Obviously, retaining balance inthis position while trying to rotateanother 270 degrees is virtuallyimpossible.

The result is that the athletespends the rest of the throw trying notto fall over. The athlete will pull theleft side of the body around hard —and much too early — to save himselfor herself from falling. This in turncreates a stretch reflex on the chestthat causes the early release to theright side of the sector while the bodystill is falling to the left.

Not only does the athlete createtwo separate, diverging force vectors,but the athlete also is forced to throwbefore the legs – the primary powergenerators — have time to finish theirjob.

How to fix itTo correct this problem, the WorldThrows Center uses the “Fall to aHalf-Turn” drill to teach the athlete tokeep the knee and chest up on landingin the middle of the ring.

The start position of this drill hasthe athlete stand on a straight left legwith the right leg raised and bent to90 degrees. The knee should be at hipheight (Photo 1). At this point theathlete simply falls forward while

keeping the right knee raised andwaiting for the ground to come to theathlete rather than reaching for theground with the right foot (Photo 2).The lower the hips can be on landingthe better.

During the descent, the athletewill have a tendency to tip the entirebody forward and land with the chestand head down. Instead, teach theathlete to stay tall with the upper body(Photo 3) — keeping the shoulderson top of the hips rather than lettingthem fall in front of the hips, andusing the left gluteus muscle to pushthe hips forward and keep them fromfalling behind the shoulders as theangle between the athlete’s left leg andthe ground decreases through the fall.At the same time, do not let the ath-lete rotate at all before landing. Theright toe, chest and head should all befacing forward upon landing.

This portion of the drill will takea few tries to get figured out, butshould easily be mastered in a session.The next portion is usually where thetrouble begins. Once the athlete iscomfortable with the fall to a goodupright position on foot contact, havehim or her continue rotating into ahalf-turn to a power position whilestaying over the right foot.

The tendency to drop the chest tothe ground during this 180-degreerotation will prove almost irresistibleto your athletes. Understand that theyare throwing their upper body downand around to help their legs rotate, soat first they will have a hard time trust-ing that they can rotate without it.They will also have trouble figuringout how to rotate without it. The ath-lete should keep the hips, head and

t r a i n i n g

Finishing the Throw Without Falling Out

ATF_Sprg10:ATF_XC 09 3/16/10 8:25 AM

chest over the right foot the entiretime (Photo 4). Their rotational forcewill come from the forward momen-tum of the fall and from shorteningthe radius of rotation by squeezing theleft knee to the right knee during the180-degree half turn portion of thedrill (Photo 5). I cannot emphasizeenough that this drill should not bedone for speed. It is only for position.Creating speed in this drill is impossi-ble without losing the positions we arelooking for that will lead to a properpower position (Photo 6).

Once the athlete has masteredthis drill in a tall and relaxed upper

body position, it’s time to try to carryit into the full throw. Again, throwerswill trend back to throwing the chestand head down and around in midairas they drive across the ring. If theydo, simply bring them back to thedrill to feel the proper position on thedescent. Learn to move the athlete for-ward and back from throw to drill andback again to help fully integrate thediscipline and positions you are look-ing for.

With proper positioning and bal-ance in the middle of the throw,falling away at the finish will cease tobe a problem. Work this drill early and

often in an athlete’s learning process.The earlier you start your throwerswith this exercise, the better: After all,an athlete who knows only the rightway will never throw the wrong way!

John Godina is a three-time WorldChampion and two-time Olympic medal-ist in the shot put and the best shot put-discus combination thrower in history. Hefounded and operates the John GodinaWorld Throws Center at Athletes’Performance in Phoenix, Arizona.www.worldthrowscenter.com, www.ath-letesperformance.com (480) 449-9000.

ATF_Sprg10:ATF_XC 09 3/16/10 8:25 AM

CA: What type of training should a 14- to 17-year-old U.S.distance runner be doing?McMillan: For most of the year, the focus should be on the"edges" of the pace ranges—easy running for buildingendurance, and leg speed/technique sessions to build propertechnique and the ability to run fast. I advise younger runners tosave race-specific training (800, 1600, 3200 and 5K pace/efforts)for only the last few weeks before their peak races (XCChampionships or Outdoor Track Championships). I've had greatsuccess with this model as it avoids peaking too soon (a big prob-lem in high school runners) and sets them up to be able to progressfrom year to year while in high school and to be ready for the transition to collegiaterunning.

CA: What type of mileage?McMillan: A general rule would be for freshmen to run 25–35 miles per week, sopho-mores 35–45; juniors 45–60 and seniors 55–75 (women runners may run slightly lessdepending on their durability). The coach will quickly see which runners are the betterathletes and can advance this schedule for those that are the most gifted and injury-free.This mileage progression assumes that the athlete is starting from scratch and has neverrun before. The key for me is consistency. The runner should train at a level that willallow him/her to train consistently. If done correctly, the runner will arrive as a seniorwith three years of solid aerobic development, as well as leg speed/form developmentand racing experience.

CA: What role does core training play for a young athlete?McMillan: Injury is runner enemy #1. A strong core can lead to greater injury resist-ance and is something that is very safe to do. Doing a few simple exercises is all it takes.If I could go back to high school, I would focus a lot on my core and hip development.

CA: How can young and adult road runners use miCoach to help their training?McMillan: Most runners do too much too soon. Most under-recover after hard work-outs and overtrain during important workouts. miCoach provides the voice of reasonand ensures that, if you listen, you will stay injury-free and progress. You'll avoid thepitfalls that usually lead to injury, burn-out or poor performances. Most importantly, ithelps you learn your body, and once you know your body better, you can continue toadvance your fitness for years on end.

CA: How did you change Brett Gotcher’s training after Stanford?McMillan: As with all the athletes I coach, it was all about gradual, yet progressive, adap-tation in all aspects of fitness. With mileage for instance, he was running 75–85 milesper week when he finished college. In his first year, we built him up slowly until he couldrun 95–100 miles per week. Then, the second year, we built his base mileage up to100–110 and this last training cycle, he was able to run 120–130 miles per week con-sistently with a peak mileage of 140 in his marathon training cycle. So, it took us twoand a half years to get him to the level necessary for the goals he had (e.g., racing a fasthalf marathon and marathon). Everyone can apply this type of gradual progression.

CA: How does tempo work fit in for Brett?McMillan: I love to think of tempo runs and Brett. Not just because he's really goodat them, but because it was the topic of tempo runs that showed me we were going tohave a successful coach–athlete relationship. We were preparing for his first post-colle-

American Track & Field Talks With ...

Greg McMillan

Photo: Victah, www.photorun.NET

ATF_Sprg10:ATF_XC 09 3/23/10 11:26 PM

Photo: Victah, www.photorun.NET

giate track season, and the training was going well, butBrett felt he needed a few more tempo runs. The way he feltcomfortable enough to come to me and let me know aboutit even though we hadn't even been working together for ayear yet showed me that this was going to be a fruitful rela-tionship.

For tempo runs themselves, I don't advise as many asother coaches do. I find them to work very, very well atbringing an athlete to peak condition so I save them forlater in the training cycle. I see a lot of runners get too fittoo quickly using weekly tempo runs, and then theyplateau. Brett likes tempo runs, and I provide a few morefor him than for other runners who aren't as adept at them,but I still save them for later in his season.

CA: What was his training like in the last 10 weeks?McMillan: We focused on three things: weekly runningvolume, marathon-specific workouts, and variety to keephim excited. For volume, we went from 110–120 miles perweek that he was running in the fall and bumped it up to120–140 miles per week for 5 weeks. We actually wanted todo more, but he had an iliopsoas problem as we started themarathon program, so we didn't get the eight weeks of highmileage in like I had hoped. Luckily, he had two years ofgood mileage under his belt so it worked out okay. Formarathon-specific training, we did tempo runs (4–7 miles;two of these), steady-state runs (marathon effort runs of 8-12 miles; four of these), long, easy runs (including one 24-miler, one 26-miler and one 28-miler) and long, temporuns (two 15-milers and one 18-miler, starting at 30 sec-onds per mile slower than marathon race pace and finishingthe last 5 miles at or below marathon race pace). For vari-ety, we also performed a few shorter workouts, like the200m 20–24 times, the 400m 12–16 times, as well asfartlek runs of 15–20 x 1 minute on and 1 minute off andan occasional hill workout.

CA: How did you mentally prepare him?McMillan: I wanted him to think about two things: First,I wanted him to have a healthy respect for the marathondistance. I wanted him to know that it would be a very, verytough race and that he must put in the training to get hismind and body ready. I inserted several training sessions totry to really fatigue him so he would get a taste of what themarathon would be like. Second, I wanted him to know hewas, in fact, well prepared and, using the data from thetraining, he was ready to run a good one—and it was clearhe was ready for a fast one. He was on board with both andhis confidence grew as the race drew near. Then I simplytried to keep him calm in the last two weeks when allmarathoners begin the "marathon freak out."

CA: How fast can he go?McMillan: I don't know. I believe he can run near 1:00:00for the half marathon in the next two years, and that shouldallow him to run 2:05–2:07 in the marathon. Obviously,there are many things that must go right for those times tobe run, but we never put limits on what we can do. Thesport of marathoning today requires that you run2:05–2:06 to be a player on the world scene, so we mustshoot for that. Some athletes may be faster than this in themarathon but all elite U.S. marathoners must set theirsights on this range. Step one is doing the work to build thebody and mind to be able to do it, and step two is believ-ing in yourself that you can do it.

CA: What did you learn from coaching him?McMillan: Our system of training works. Our group envi-ronment works. And if I can get the athlete to truly believein himself, he can accomplish more than he thought hecould.

ATF_Sprg10:ATF_XC 09 3/23/10 11:26 PM

r e v i e w s

Track & Field Spikes

Spring is in the air, so track & field competition can’t be far away. Since we want you to be as knowledgeable as pos-sible, we’ve highlighted a variety of shoes for this season with reviews. As we did last year, we describe what we thinkare the best offerings from each shoe company, followed by the “nuts and bolts” on the rest of the shoes we pre-

viewed from each company’s line. What follows is a sampling of what we’ve seen, though more choices are available—especially in the event-specific/field event shoes. However, it will be tough to find a dealer that carries the full line of offer-ings from any company.

ASICS Japan Lite-ning 3 $110The third round of the Japan Lite-

ning continues torefine the shoe.The ultra light-

weight upper hasbeen further pared

back with a perforated synthet-ic leather that hugs and supports the

foot without overstretching, while still allowing the foot toflex. The balance of flexion and stiffness in the Pebax spike

plate, unchanged from last year, makes the Japan Lite-ning a great option for finesse sprinters, but it also does a

great job for power sprinters with less mass, depending onfoot size.

UPDATED Sizes: unisex 6–12,13 Weight: 6.2 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: perforated synthetic leather Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

Brooks Wire $100The Wire is a new distance spike

for Brooks—itsmost impres-

sive track offer-ing yet—and its

goal is to get youfrom wire to wire, in the lead.

The shoe is more minimalist andmatches the shape of the foot better, much like Brooks’ road racing

shoes. The upper is a pretty standard mesh and synthetic leathercombination, but the midsole and spikeplate are a real upgrade

for Brooks. The midsole is full-length BioMoGo, but now offers theride of their road racers, including their lightness. The Pebax spike

plate gives a good measure of springy responsiveness and tractionfor the speediest of middle and long distance runners.

NEW Sizes: unisex 5–13,14,15 Weight: 5.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceableUpper: air mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length BioMoGo Outersole: Pebax RNew Distance Plate, Shark Skin (heel) Recommended for: 800–10,000 meters on synthetic surfaces

Mizuno Osaka 5 $95The Osaka 5 takes the best of

round 4 andnudges

improvementforward. Thefamiliar and

effective molded EVAmidsole and Elite distance plate are

unchanged, providing the responsive ride and great gripassociated with the shoe. The upper features repositioned

overlays that are also reduced in number to lighten theshoe a bit more (almost half an ounce) without much visi-ble change. The color, however, has made a broad swingof the pendulum (after all, you can’t keep them the same

from one season to the next!). Overall the performancewill be a bit better, hopefully a PR’s worth.

UPDATED Sizes: unisex 5–13 Weight: 6.8 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Elite level distance spike plate Recommended for: 800–10,000 meters on synthetic surfaces

New Balance SD607 $75After a number of successful track sea-

sons, the SD607 is now therefined option

that will pleasesprinters look-

ing for a lighter,more finesse style of

sprint spike. Lighter by almost anounce than the 606, and aimed at high school athletes with thefamiliar solid lever (read: less flexible) for intense sprinting. Theupper is seamless synthetic leather with a full-length sprint platepaired with a midsole layer of EVA for performance with a soft

touch. Whether you’re running the really short indoor 60 metersor the 400 outdoors, the SD607 can handle sprinting and, almost

as important, it looks good doing it.

UPDATED Sizes: men’s 4–13,14; women’s 5.5–10,11 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic, Phantom Liner

Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 55–400 meters and long jump on synthetic surfaces

ATF_Sprg10:ATF_XC 09 3/16/10 8:26 AM

r e v i e w s

Puma Complete TFX Theseus 3Pro $125

The Berlin WorldChampionshipshighlighted the

Theseus since it was wornby a sprinter you may have

heard of: Usain Bolt. The 3 Pro continues with the proven thermo-plastic spike plate, which still has good support and responsiveness(despite dating back to the 2004 Athens Olympic Games). One of

the most important improvements in the 3 Pro is its improved fitcourtesy of a new asymmetrical lacing system, which works with thenew upper materials for better support and security in a snug, foot-

hugging way.

UPDATED Sizes: unisex 4–12,13,14 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic leather Innersole: sheet EVA

Midsole: full-length EVA Outersole: solid rubber, TPU spike plate Recommended for: 100–400 meters on synthetic surfaces

Nike Zoom Rotational IV $100The Rotational has been among

the most popularthrowing shoesindustry-wide,and version IV

may strengthenthat reputation. It fea-

tures one of the fastest rubber compounds on the market in anycompetition shoe (because more controlled speed equals fartherthrows). The previous version had a single support strap over themidfoot, which was well received and effective. The IV maintains

the effective design and performance of the outersole/midsole,but now features an additional strap which improves the support

and fit. Spin enthusiasts will be pleased with the continued per-formance. Surprisingly, the shoe works almost as well for shot put-

ters who favor the glide technique.

UPDATED Sizes: unisex 3–13,14,15,16 Weight: 14.2 oz. (men’s 11) Upper: mesh, synthetic overlays, dual support straps Innersole: CM-EVA

Midsole: full-length CM-Phylon Outersole: full-length synthetic rubber Recommended for: rotational throws (shot, discus, hammer) on all surfaces

Saucony Endorphin MD2 $80The Endorphin MD2 continues to be the most versatile of the Saucony track & field shoes. The long tradition

of Hyde/Spot Bilt, which was the most prolific track brand in the U.S. 50–60 years ago, informs the cur-rent Saucony line: make the best spikes and make them accessible. Aside from the

usual minor adjustments, the spike plate and midsole are little changed from lastseason, providing consistent performance. The weight savings here comes from thenew use of HF-welded overlays in the upper to lighten an already lightweight shoe,

as well as improving support. That weight savings can mean a savings of fractions of asecond per lap, and who isn’t in favor of that?

UPDATED Sizes: men 7–13,14; women 5–12 Weight: 6.0 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU Flexion spike plate Recommended for: 800–1500 meters on synthetic surfaces

adidas adiZeroAvanti $110 UPDATED Sizes: unisex4–12,13,14,15 Weight: 5.7 oz.(w/spikes, men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU heel, Pebax spike plate Recommended for: 800–10,000 meters on synthetic surfaces

adidas Demolisher $115UPDATED Sizes: unisex 4–13,14,15Weight: 9.9 oz. (w/spikes,size 11) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: Pebax spike plate Recommended for: 50–400 meters on synthetic surfaces

The rest of the shoes we previewed

ATF_Sprg10:ATF_XC 09 3/16/10 8:26 AM

r e v i e w s

ASICS Turbo Ghost 3 $80 UPDATED Sizes: unisex 5–13,14 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7,replaceable Upper: openmesh, synthetic overlays Innersole: sheet EVA Midsole: full-lengthCM-EVA SoLyte Outersole: full–length Pebax spike plate withSharkDuo molding in heel Recommended for: 800–10,000 meterson synthetic surfaces

ASICS Turbo Phantom 3$85UPDATED Sizes: unisex 5–12,13 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7,replaceable Upper: mesh, synthetic overlays, synthetic leahter, asym-metrical construction Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate with SharkDuo moldingin heel Recommended for: 200–800 meters and hurdles, on synthet-ic surfaces

Nike Zoom Rival D 4 $60 UPDATED Sizes: unisex 1–13,14,15Weight: 6.2 oz. (w/spikes,men’s 11) Spikes: 6,replaceable Upper: one-piece mesh, no-sew TPU film overlays, vented tongue Innersole: sheet EVAMidsole: thin EVA wedge, full-length CM-EVA Outersole: 3/4–lengthsolid rubber, Pebax spike plate Recommended for: 800–10,000meters on all track surfaces

Nike Zoom Celar 3 $80 UPDATED Sizes: unisex 4–13,14,15Weight: 5.7 oz. (w/spikes,women’s 8) Spikes: 5,replaceable Upper: mesh,synthetic one-piece outer shell with medial zipper Innersole: sheetEVA Midsole: full-length contoured Phylon Outersole: Pebax spike plate, injection-molded Sharkskin heelRecommended for: 100–400 meters on synthetic surfaces

Nike Zoom Javelin Elite$150 UPDATED Sizes: unisex 6–13,14,15Weight: 14.5 oz. (w/spikes,men’s 11) Spikes: 11, replaceable Upper: syntheticleather, synthetic overlays,breathable mesh, zipper closure, and adjustable, angled strap atankle Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: full-length injectedPebax spike plate Recommended for: javelin on synthetic surfaces

Nike Zoom TJ $120 UPDATED Sizes: unisex 6–13,14,15Weight: 9.8 oz. (w/spikes, men’s 11) Spikes: 7, replace-able Upper: breathable mesh,synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVAPhylon Outersole: 3/4–length injected TPU Sharkskin heel, Pebaxspike plate Recommended for: triple jump on synthetic surfaces

Nike Zoom W2 $75 UPDATED Sizes: women 5–11,12 Weight: 4.1 oz. (w/spikes,women’s 8) Spikes: 4, replace-able Upper: breathable mesh,synthetic overlays Innersole:sheet EVA Midsole: full-length CM-EVA Phylon Outersole:3/4–length injected TPU Sharkskin heel, Pebax spike plateRecommended for: 800–5000 meters on synthetic surfaces

Puma Complete TFX Miler 2 $60UPDATED Sizes: unisex4–12,13,14 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 7,replaceable Upper: syntheticleather Innersole: sheet EVA Midsole: full-length CM-EVAOutersole: solid rubber, TPU spike plate Recommended for:800–3200 meters on all track surfaces

Puma Complete TFX Sprint 2 $60UPDATED Sizes: unisex 4–12,13,14Weight: 6.4 oz. (w/spikes,men’s size 11) Spikes: 7,replaceable Upper: synthetic leather Innersole: sheet EVA Midsole:full-length EVA Outersole: solid rubber, TPU spike plateRecommended for: 100–400 meters on all track surfaces

Saucony Endorphin LD2$80UPDATED Sizes: men 7–13,14; women5–12 Weight: 5.2 oz. (men’s11) Spikes: 4, replaceableUpper: breathable mesh, HF-welded overlays Innersole: sheet EVA Midsole: full-length CM-EVAOutersole: TPU Flexion spike plate Recommended for: 1500–10,000meters and steeplechase on synthetic surfaces

THE REST OF THE SHOES WE PREVIEWED continued

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission

of Running Network LLC. Reprinted here with permission.

ATF_Sprg10:ATF_XC 09 3/16/10 8:26 AM

SHOE REVIEWS: Motion Stabilizing—19 | Neutral—20 | Performance—21

Each new season brings with it the anticipation of improved design and new materials. The shoes that endured our weartest-ing process represent the best shoes for a variety of feet and runners. The influence of “Natural Motion” and a reexamination

of design and available materials can be seen in the changes that have been made in a number of the shoes. Many shoes in allcategories have been lightened up and have lower profiles, though there are still a number of heavyweight shoes with heavy-duty motion stabilizing technologies, or multiple layers of plush cushioning.

Such changes have further established some best practices that improve overall comfort. All brands have their own lasts andformulations of basic materials that allow them to address the majority of runners’ requirements for fit and feel. The number ofofferings in the Neutral and Performance shoe categories continues to grow, while those in the Motion Stabilizing category,though smaller in number, are becoming more precisely tuned to give better support and a more efficient transition from heelto toe-off. While there are some new patents in both design and use of materials, a number of innovations have spread through-out the industry so rapidly that they have already become best practices, and the consumer is the ultimate beneficiary.

Shoe companies use slightly different lasts (the foot-shaped forms on which shoes are made) and proprietary midsole formu-las, and those result in a wide range of offerings on the market and improved chances that runners can find a shoe to matchtheir fitness and biomechanics. It may take a bit of time to check out all the options, but you’ll know the right shoe for you whenyou try it. We offer this Review as a starting point.

ATF_Sprg10:ATF_XC 09 3/29/10 9:28 AM

Welcome to the Running Network’s 2010 Spring Shoe Review!

Barefoot running has been a hot topic of late: Should you run in shoes or do they hinder your

natural movement? This discussion surfaces every decade or so, and in my 30+ years in the

sport, I’ve developed my own take on this, which was corroborated by Cregg Weinmann at last

year’s Running Network meetings. All things being equal, a runner should run in the least amount

of shoe they can, depending on their biomechanical needs. It’s true that some people can run

barefoot or in minimalist shoes on long runs, etc., but others risk injury that way. I suggest what

my college coach, Dan Durante, had me do: Take a varied approach. I ran on grass, dirt trails,

roads and tracks. I ran on beaches barefoot or grass tracks once in a while. I ran in light shoes

during fast sessions and had my favorite (heavier) training shoes for long runs and easy days. I

also noted that the better shape I got in, the lighter the shoes I could successfully train in. Just

remember that this is a personal decision about what works for you in your own set of circum-

stances. Find the right shoe or shoes for you, and add some variety to your training surfaces—

you’ll have healthier feet for it!

As always, thanks to Cregg Weinmann, our RN footwear reviewer, Kristen Cerer, our design-

er, Marg Sumner, our proofreader, and Christine Johnson, our RN project manager. We ask you

to use the Running Network’s Shoe Review as the starting point in your journey to find your per-

fect running shoe. Go to your local running store (we track 683 of them at runningnetwork.com’s

Store Locator) to finish the journey!

Larry EderPresident, Running Network LLC

20 | Running Network 2010 Spring Shoe Review

American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.otfa.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

Club Runningwww.rrca.org/clubrunning

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.getactivemagazine.com

Greater Long Island Running Club’s Footnoteswww.glirc.org

Latinos Corriendowww.latinoscorriendo.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RunOhiowww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

USATF–New England’s Exchange Zonewww.usatfne.org

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer: Cregg Weinmann ProjectCoordinator/Editor: Christine JohnsonDesigner: Kristen Cerer Proofreader:Marg Sumner, Red Ink Editorial ServicesShoe Photography: Daniel Saldaña,Cregg Weinmann Advertising Sales:Running Network LLC, Larry Eder, President,920.563.5551, ext. 112, [email protected]: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2010 Spring Shoe Review is produced inde-pendently by Running Network LLC for its partnerpublications. All shoes reviewed were tested byexperienced, competitive runners who werematched to the biomechanical purpose of eachshoe model.

Copyright © 2010 by Running Network LLC. AllRights Reserved. No part of this publication maybe stored, copied, or reprinted without prior writtenpermission of Running Network LLC.

Running Network LLC and its partner publicationssuggest that, as with all fitness activities, you meetwith a healthcare professional before beginning orchanging your fitness regimen.

Runn

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LLC

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ners

K-Swiss Keahou IISaucony ProGrid Triumph 7Best Shoe—Neutral

Scott Makani IIBest Shoe—Performance

Nike Zoom Structure Triax+ 13 Best Shoe—Motion Stabilizing

adidas adiStar SolutionBest New Shoe

Brooks Glycerin 8Best Renovation

AWARD WINNERS

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOE

S P R I N G 2 0 10

Performance

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST RENOVATIONSPRING 2010

BEST NEW SHOESPRING 2010

ATF_Sprg10:ATF_XC 09 3/29/10 9:28 AM


ASICS GT-2150 $100The best-selling technical running shoe enters the back half of its second decade with a plan: Be consistent. The design staysas near as possible to previous versions, only tinkering with improvements to materials, especially those at the top of ASICS’impressive line. The similarity with the 2140 extends from the upper, with minor adjustments in the overlays and a loweredankle collar for better fit, to the midsole, through to the shank and outersole. The great cushioning and stable ride are welldialed-in, providing long-time users what they expect: a well-protected, securely delivered run. Runners with stability needsshould seek out the GT-2150 and give it a test run.

“Snug, comfy and feels good. Cushioning is great; my feet are fine even after a 12-mile run. They seem a little lighter than their prede-cessor: keep what works and fix the little things.”

Updates the GT-2140 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–14,15,16,17(D), 7–14,15,16,17 (EE), 8–14,15,16,17 (EEEE), 7–14,15,16 (B); Women 5–13 (AA,B), 6–13 (D) • Weight: Men 13.2 oz. (size 11); Women11.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

Brooks Adrenaline GTS 10 $105Brooks’ go-to shoe (what did you think GTS stood for?) passes the decade mark with a few new twists. The upper elicits thedesign ethos established more radically in the Trance 9. Here the supportive overlays are effectively distributed to keep the meshopen where needed, while holding the foot over the midsole with the help of a sturdy new saddle overlay on the medial side.The midsole hints at more open segmentation, especially in the heel, improving the transition from heel to toe (a weakness withprevious versions). The forefoot maintains its great flexibility, and the heel and forefoot are bridged by a brawnier TPU shank.The overall weight is more than half an ounce heavier, but the improvements to the support and ride seem worth it.

“The Adrenaline has worked well for me, I know what to expect: comfortable fit, plenty of cushion, and great stability. Still a great shoe, inmy opinion. There’s not much that needs improvement on this series of shoes.”

Updates the Adrenaline GTS 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men7–13,14,15; Women 5–12,13 • Weight: 13.2 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: CombinationStrobel slip-lasted, Texon heel board

Nike Zoom Structure Triax+ 13 $100Formerly one of a trio of Triax shoes, the Zoom Structure is the only survivor, though any resemblance to the original is lost in themists of time. The goal of the Bowerman series is to maintain the essence of each shoe while incorporating improvements as theybecome best practices. The upper now sports simplified overlays, with more effective rearfoot strapping to lock the heel into itscradle in a manner similar to the Equilon. The mesh is open, especially across the metatarsals, freeing the bunion window. Themidsole is essentially unchanged, except for more pronounced flex grooves in the lateral crashpad that improve the touchdownand transition to toe-off. The remaining changes are largely cosmetic, but this scaling back has shaved nearly an ounce from theshoe. Its combination of great fit, ride, and stability earned the Zoom Structure our Best Motion Stabilizing Shoe award.

“Slipping these shoes on, I like the snug fit and the sturdy support. The first run proved the fit was good, especially the new supports inthe heel. There is a noticeable amount of cushioning in these shoes. Overall, my foot felt secure and ‘well liked’ in this shoe. The balance,

stability, and support are first-rate.”

Updates the Zoom Structure Triax+ 12 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 7–13,14,15; Women 5–12,13 • Weight: 12.4 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted, Cushlon board

Pearl Izumi Fuel $100The Fuel is a new shoe for Pearl Izumi and features some new approaches with its technology. The fit of the upper is glove-likefrom the heel to the midfoot—almost a racing shoe fit—but the forefoot has a roomy feel across the metatarsals to the toes,which, while common, is not standard fare. The ride is firm and responsive, a nice blending of quality EVA and Skydex ele-ments in the heel and forefoot. The abbreviated Syncroframe is as effective as previous versions while lightening the shoe a bit,though it’s still no lightweight. Overall, the shoe provides just enough support and stability for overpronators looking for lessbulky control.

“I love the fit of these shoes! The one-piece upper distributes security across the entire foot and helps to reduce the overall weight of theshoe. The ride was firm but not clunky, very stable without being too stiff. These are the best of the Pearls I’ve tried.”

NEW • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 •Weight: 13.1 oz. (men’s 11); 10.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiStar Solution $120The new Solution is aimed at runners who want a responsive ride with a little stability and a measure of comfort. Part of theadiStar family, it features a performance fit in a heavy-duty daily trainer. The upper feels plush, thanks to the cushioned butsleek tongue and the smooth finish of the interior. The midsole is substantial and nicely responsive and protective, while theForMotion cassette provides a smooth transition and good stability. The adiWear heel and blown rubber forefoot are typicalsetups and are well executed. The versatility and ride of the adiStar Solution earned it our Best New Shoe award.

“Good overall feel, comfortable fit, nice cushioning underneath. The upper is padded where needed, but not overdone. The midsole is firm,but responds well; not mushy. Great stable feeling, and a durable, reliable shoe.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15;Women 5–12 • Weight: 14.5 oz. (men’s 11); 12.4 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted,adiPrene+ Strobel board

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST NEW SHOESPRING 2010

MOTION STABILIZING | NEUTRAL

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NEUTRAL


adidas Supernova Glide 2 $100In its second outing, the Glide takes a direct aim at performance without sacrificing the quality of the original. The upper usesa very breathable, engineered mesh that’s constructed with openings in some areas and is more solid in others. The midsolehas a little softer feel—still quite flexible—but more solid. Thanks to the multiple layers of midsole/innersole materials andthe Strobel board, the shoe has a cushy feel while still being resilient and responsive—a fine line that this shoe negotiates well.The new blown rubber forefoot has a little better traction than the original Glide did and a rubbery, resilient bounce. The fit andride will be familiar to adidas fans.

“Great glove-like fit, but enough room in the toe box to wiggle toes! Wore them on long runs, were great on the hills. They were definite-ly bouncy and squishy. Very comfortable and holding up well.”

Updates the Supernova Glide • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation •Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: 13.3 oz. (men’s 11); 11.3 oz. (women’s 8) • Shape: semi-curved tocurved • Construction: Strobel slip-lasted, adiPrene+ Strobel board

Brooks Glycerin 8 $130Brooks introduces a new technology with its flagship neutral shoe. DNA is a rubbery cushioning element with the unique abil-ity to respond according to the force applied to it: softly when a little pressure is applied, more firmly when more pressure isapplied. DNA not only outperforms Brooks’ longtime HydroFlow technology, it’s also more environmentally friendly. The upperclosely mimics the familiar fit of the past few iterations, with open mesh and a supportive saddle design. The midsole retainsmuch of the feel of its predecessor but with a little better transition and a more responsive feel. Minor adjustments to the shankand outersole maintain the Glycerin’s support and durability and sports the inscription in German: “Laufen ist in meiner DNA”or “Running is in my DNA.” The performance, upgraded materials, and execution earned the Glycerin 8 our Best Renovationaward.

“The fit is familiar: secure with a good feel around the ankle collar and roomy in the toes. The cushioning is quite good, but the reboundand responsiveness are a big improvement. I was certainly impressed.”

Updates the Glycerin 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15 (B,D,2Ewidths); Women 6–12 (2A,B,D widths) • Weight: 14.6 oz. (men’s 11); 12.7 oz. (women’s 8) • Shape: semi-curved • Construction:Strobel slip-lasted, S257 Strobel board

K-Swiss Keahou II $100The K-Swiss line has expanded to six serious shoes; the Keahou is the quality neutral model. The upper is a low-key combi-nation of quality components, including air mesh and synthetic overlays, which draws attention purely by performance: it fitsand supports the foot. The midsole is single density EVA with a couple of nifty dampening inserts of Superfoam in the heel andStrobel board, and GuideGlide in the forefoot, all providing a responsive, cushioned ride. The blown rubber forefoot, TPUshank, and carbon heel are expected and best practices, but they’re done well in the Keahou. The combination of ride, execu-tion, and value earned the Keahou II a tie for our Best Neutral Shoe award.

“Roomy fit up front, but nice and snug in the heel. Premium shoe. The quality really came through with its consistent, protective cush-ioning and design. It performed very well for me.”

Updates the Keahou • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women5–11,12 • Weight: 13.5 oz. (men’s 11); 11.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SuperfoamStrobel board

Puma Complete Ventis $100The new Ventis is a sibling to last season’s Velosis and is a surprisingly plush addition to the lineup, especially consideringthe price difference between the two. The upper is open mesh, which effectively handles the job of securing the foot while keep-ing it cool, along with well-placed synthetic overlays for support. The midsole is responsive, combining DuoCell and ldCellcomponents with the polyurethane innersole and EVA Strobel board for good, step-in comfort, as well as overall cushioning.The outersole of carbon rubber in the heel and blown rubber in the forefoot is well designed for flexibility and smooth transi-tion from heel to toe. A solid shoe for neutral runners, the Ventis offers another fit option, as well as Puma’s unique look.

“Fit great in the heel, enough toeroom, though on really long runs the overlays across the metatarsals rubbed a bit. The cushioning wasvery good; no sore feet even with half-marathon training.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5.5–12 • Weight: 14.0oz. (men’s 11); 12.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony ProGrid Triumph 7 $130The Triumph 7 makes several gains over the Triumph 6. The step-in comfort and cushioning are noticeable right out of the box.The upper sports a few more millimeters of memory foam in the ankle collar, which provides a very plush feel, and a soft, mois-ture-wicking lining that adds to that sensation. Though reworked, the midsole is familiar and suited for high mileage and pro-tection. The outersole is a new configuration of blown rubber under the ball of the foot, which is a little more durable withoutsacrificing cushioning. While some of the shoes in this category have pared things back, the extra weight and price here makea significant addition to the Triumph’s deluxe fit and feel. The blend of design, componentry, and comfort earned the ProGridTriumph 7 a tie for our Best Neutral Shoe award.

“Nice fit, supports the middle of my foot; toe box adequate; heel snug, but not too snug. These are comfortable shoes and my foot feelsprotected from feeling rocks/pebbles underfoot. Good compression of the midsole, but [does] not get bogged down in too much cush-

ioning. I like these!”

Updates the ProGrid Triumph 6 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15;Women 5–12 • Weight: 14.4 oz. (men’s 11); 12.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRCStrobel board

BEST RENOVATIONSPRING 2010

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOENeutral

S P R I N G 2 0 10

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Under Armour Apparition II $95The second round of running shoes from Under Armour addresses some issues of the first round and builds on its strengths.The upper is open mesh similar to that of the original, with adjustments made to the Fit-Sleeve that improve the fit and com-fort. The midsole and outersole are just a bit better than round one, with a good transition, durability, and a responsive, resilientride. The weight is toward the beefier end, but acceptable in a heavy-duty trainer. The Apparition sports a price adjustment thatmakes it a decent bargain. Though not a dramatic change, the performance and upgrades show the Apparition II is headed inthe right direction.

“They feel really nice, slipper-like. No problems straight from the box for a 6.5-mile run. The cushion on this particular shoe was not dis-appointing, but not exceptional either, though no sore feet, which, for me, is saying something.”

Updates the Apparition • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15; Women6–11,12 • Weight: 14.3 oz. (men’s 11); 12.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobelboard

Karhu Forward Fulcrum $130The new Forward Fulcrum employs the expected top quality components. The upper is a lightweight, perforated mesh that’swelded to eliminate seams and open across the metatarsals to nicely accommodate bunions or a wide forefoot. The midsole isa resilient and responsive EVA, which has a good level of cushioning. The ratio of midsole material in the heel vs. the forefootpitches the foot forward for a quick toe-off, but the exaggerated lean may not suit all neutral runners as it does run “downhill”a bit. The outersole is the same effective carbon and blown rubber of other Karhu shoes and is executed at its usual high stan-dard. Its light weight is a bonus.

“The upper has a smooth, comfy feel and good, secure fit. Unexpectedly light, especially for such a well-cushioned running shoe. Greatheel cushioning, and the flow to the forefoot really keeps you on your toes, even when you are tired. I think it is about as good a shoe as

I have worn.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 8–13,14;Women 6–11 • Weight: 11.6 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Waverider 13 $100The Waverider 13 maintains the momentum of its predecessor, balancing light weight with protective cushioning. The uppershows typical Mizuno design caution by making subtle alterations to overlays which seem almost cosmetic, but are wellthought-out. The most noticeable change is the new lining material, which is softer and cradles the heel better. The midsole isessentially unchanged, though new tooling always subtly affects the ride; here a little foam has been added under the Waveplate to better cushion the touchdown. The outersole is unchanged, providing effective durability and traction.

“They proved to be one of the most reliable daily trainers in my rotation. They fit snugly where needed, roomy in the toes. They have agood level of cushioning, but when I was fit, they were super efficient—a great extension of my feet.”

Updates the Waverider 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15,16;Women 5–12,13 • Weight: 11.9 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Zoot Ultra TT 3.0 $130The third round of the Ultra TT maintains effective performance without rocking the boat. The upper is little changed, adding abit of reflectivity—TT does stand for Triathlon Training, after all—but leaving the lacing and entry points unchanged. The TPUat the heel and toes was overkill and has been replaced by lighter weight HF-welds that do the job. The midsole and outersolehave no changes, save cosmetic, since the cushioning and performance were well dialed-in last season. Very light for a neu-tral training shoe, the Ultra TT 3.0 can handle a good share of mileage, as well as faster running and racing.

“Fit like a sock, very smooth. Surprisingly, they had a good deal of cushion. I especially enjoyed the impact on landing with my heel. Theywere great for tempo runs and races.”

Updates the Ultra TT 2.0 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12, 13,14;Women 6–10,11 • Weight: 9.3 oz. (men’s 11); 7.4 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel DS Trainer 15 $110Perhaps the most iconic model of this category, the Gel DS Trainer turns 14. The bulk of the changes (though there aren’t a lot)are in the upper, where the overlays have been altered at the toe and reduced in the heel, and the mesh is a bit more open.Support and fit, however, are indistinguishable from last season. The midsole and outersole are the same, with slight adjust-ments to the Trusstic support in the shank. The overall effect adds up to a quality, stable, well-cushioned ride that fans of theseries will be pleased with. Runners looking for a great blend of lightness, stability, and cushioning should consider the DSTrainer 15.

“Great fit. It’s shaped somewhat to fit perfectly around the mold of your actual foot. Nice cushioning and no hard spots anywhere. A sta-ble ride; no need to worry about any wobble. Excellent lightweight trainer, good for mid to long training runs or races.”

Updates the Gel DS Trainer 14 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men6–13,14,15; Women 5–12 • Weight: 11.3 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: slip-lasted

NEUTRAL | PERFORMANCE

STABILITY

NEUTRAL

NEUTRAL

NEUTRAL

ATF_Sprg10:ATF_XC 09 3/29/10 9:29 AM


Mizuno Wave Elixer 5 $105This Elixer is the best yet, expertly blending lightness, stability, and ride.The upper sports minor changes to the overlays and new support strapsof stretchy synthetic material shoring up the medial side. The base of theentire upper is a uniformly shaped airmesh. The Wave plate isunchanged, but the midsole is AP+—the old AP with new polymersadded for a better rebound—which softens the cushion of the shoe,while making the ride much more responsive. The outersole features anew configuration of G3, moving from the dots of PU to a combinationof chevrons and fins that improve traction and durability. The Elixer hasalways been a good choice in the performance category; now it’s evenbetter.

“They fit well, like Mizuno always does. I was surprised how comfortablethe shoe was, especially the cushioning. I felt like I was in close contact

with the ground but still able to have the protection and ‘spring in my step’ that theshoe afforded me. I liked the shoe style and function. It has become one of myfavorites.”

Updates the Wave Elixer 4 • Recommended for: medium- to high-arched feetwith neutral biomechanics to moderate overpronation • Sizes: Men7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8)• Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 740 $85Despite the number reset, the 740 is the second round of last season’s749. There’s also some resetting of the upper design, making a visualalignment with the NBx firmament. The upper shows a subtle change infit and support; while still built on the New Balance performance last, theshoe feels wider, and the N-lock lacing has been internalized and lacksthe separately-adjusting feature of the external version. The midsole hasbeen slightly resculpted to better incorporate the N-Ergy cassette, but ismuch the same as the previous heel setup. The more supportive shankand the adjusted flex grooves allow a very responsive toe-off. This ver-sion has more forefoot volume with the responsive cushioning and sta-bility of its predecessor.

“Roomy fit, but seemed to work OK. Good amount of cushioning, yet allowsyou to feel the road. Keeps the foot stable and pace quick. Was a good

tempo shoe, but I’d rest these on easy days. Above average sole durability; the heelplug is very wear-resistant.”

Updates the 749 • Recommended for: medium- to high-arched feet with mildto moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E,4E); Women5–11,12,13 (B,D) • Weight: 11.7 oz. (men’s 11); 9.7 oz. (women’s 8) •Shape: semi-curved • Construction: Strobel slip-lasted

Nike LunarElite+ 5 $100 The Lunarlite foam has been working its way through many of Nike’sestablished performance shoes, transforming them into new shoes. TheLunarElite+ 5 retains only the mission of the Elite+ 4: to provide a light,responsive, stable ride. The re-vamped upper is now a no-sew, seam-free combination of mesh and synthetic overlays, with Flywire for mid-foot support. The close fit is not quite racer-like, but it’s secure andcomfortable. The Lunarlite midsole features Nike’s Dynamic Supportwhich is soft enough for neutral feet and stable enough for mild to mod-erate overpronators. The ride is typically cushioned and responsive—the snappiest Lunar shoe yet.

“The fit was pretty good and the smooth interior was appreciated. Not assnug in the arch as some tempo shoes or racers. The cushioning and

weight are where the shoe really shines and durability has been great, the cush-ioning really holds up.”

Updates the Elite+ 4 • Recommended for: medium- to high-arched feet withneutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15;Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape:semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

PERFORMANCE

STABILITY

STABILITY

STABILITY

ATF_Sprg10:ATF_XC 09 3/29/10 9:29 AM


Reebok Premier SF Attack $90The SF Attack is new to the Reebok Premier line, and a bit of a sleeper with a unique design. The upper is open airmesh withthe toe cap as the only forefoot overlay, making them light and bunion-friendly. The Smoothfit upper (the “SF” in the name)supports the midfoot without interior seams, securing heel and midfoot with a soft, sueded feel. The midsole is responsive anddurable injection-molded EVA, with a second density adding a good measure of stability. The DMPRTek outersole providesgood flexibility with proven durability and a bit of extra cushioning. For performance, stability, and its great light feel, thePremier SF Attack deserves serious consideration.

“Great fit. I ran a half marathon in these three days after I got them and had no blisters or sore spots. Right amount of cushion for runningon the road, and nice and straight and stable. These are probably the lightest shoes I have been able to run in and feel like I have good

cushion and support, and can run some longer miles in.”

NEW • Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11• Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Scott Makani II $110After a start with European triathletes, Scott brings a range of training and racing shoes to the U.S. market. Of these, the MakaniII may be the most versatile, managing the wear and tear of training while being light enough to race in. The upper is the typ-ical lightweight mesh, but with a stretchy inner sleeve through the midfoot and a supportive saddle that cinches separately. Themidsole is a new EVA blend known as UltraLyte, which provides a nicely responsive ride. The midfoot features a second den-sity of EVA, as well as a shank of a carbon fiber element beneath a TPU window which, in concert, provide torsional rigidity byresisting excessive twisting. A combination of blown rubber in the forefoot and carbon in the heel and high-wear regions roundsout a familiar construction. It’s ultra light weight, responsive ride, and good stability earned the Makani our Best PerformanceShoe award.

“This is a very good-fitting shoe which snugs up nicely around my ankle and the toebox allows enough room for my toes to dig in duringspeedwork. This shoe is very responsive feeling with a nice flexible forefoot and a very stiff arch. The heel area absorbs shock well, and

the forefoot allows a feel of the ground while pushing off.”

Updates the Makani • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men6–12,13; Women 5–11 • Weight: 10.8 oz. (men’s 11); 8.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,UltraLyte Strobel board

STABILITY

BEST SHOE

S P R I N G 2 0 10

Performance

STABILITY

PERFORMANCE

ATF_Sprg10:ATF_XC 09 3/29/10 9:29 AM

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2010 RUNNING & TRACK CAMP RESOURCE GUIDEAmerican Track & Field


805/423-2363Track and Field Office - University ofWisconsin (Athletics)Quandt Field OfficeStevens Point, WI 54481www.skyjumperscom/pages/camps.html

CentralBoulder Running CampsUniversity of ColoradoBoulder, COWeek 1: July 14th - 18thWeek 2: July 21 - 25thDirector: Jay [email protected]: 303/222-8050

John Godina Throws CampNothern Arizona UniversityFlagstaff, ArizonaJuly 18-22Ages 13 and up$495 includes training, housing and foodwww.nauathletics.com

West CoastSky JumpersVertical Sports Day CampAtascadero, CAMarch 7, 21, 28, April 11, 18, 25, May 2July 19-22Jan Johnson, [email protected]/423-23636505 Santa Cruz, Atascadero, CAwww.skyjumperscom/pages/camps.html

DIRECTED BY

JAN JOHNSONNATIONAL SAFETY CHAIRMAN

FORMER WORLD RECORD HOLDER

OLYMPIC BRONZE MEDALIST

M.S. BIOMECHANICS

Sky Jumpers Vertical Sports Club6505 Santa Cruz

Atascadero CA. 93422Phone: 1-888-279-7502www.skyjumpers.com

2010 Sky Jumpers Camps and Day Clinic Schedule

Dec. 28-30, 2009

Jan. 2-3, 2010

Feb. 13-14, 2010

March 7, 2010

March 21, 2010

March 28, 2010

April 11, 2010

April 18, 2010

April 25, 2010

May 2, 2010

July 20-23, 2010

June 7-10, 2010

June 11-14, 2010

July 19-22, 2010

Christmas Break Camp, Atascadero, CA

Bloom HS Chicago Heights, IL

Maine South HS, Park Ridge, IL

Day Clinic, Atascadero, CA







Summer Camp, Centerville HS, Ohio

Summer Camp, UW, Stevens Point, WI

Summer Camp, Kutztown, PA

Summer Camp, Atascadero, CA

ATF_Sprg10:ATF_XC 09 3/16/10 8:27 AM

Acouple of years ago I tried an interesting experiment using track andfield statistics.I looked over Track & Field News’ High School All-Americans and

compared the seniors on that list with the final spring list of NCAA eligiblesfour years later.

I’m not sure what the years involved were, but for the sake of making this alittle more interesting, let’s suppose that it was the High School All-Americanseniors of 2004, compared to themselves as university seniors of 2008.

Here’s what I found. Of the 2004 prep All-Americans, 95 were seniors (therest were juniors, sophs and frosh).

• 77 of them did not rank in the top 25 of their collegiate event• 18 of them did rank in the top 25 of their collegiate event.• Only 7 of them were ranked in the top 5 of their collegiate event.

In other words, some 80% of these supposedly can’t-miss high school seniorsdid miss. And less than 8% were likely to score in the NCAA as seniors.

This is too small a sample to draw conclusions from, and before the year isover I hope to do the same analysis for perhaps 10 years, say 1996–2000 through2006–2010.

Meantime, college coaches might find it interesting to compare their recruit-ing success with the above numbers.

— James Dunaway

A thought for coacheswhen recruiting

ATF_Sprg10:ATF_XC 09 3/16/10 8:27 AM

ATF_Sprg10:ATF_XC 09 3/16/10 8:27 AM

atf_sprg10-final-lores

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