ClubWE RUN THE NATION!
BRIAN McNIECE of Narragansett, RI wins the 2013 RRCA National Ultra Championship.
The Evolution of a Trail Runner
Robust Funding Can CultivateElite Performance
RRCA National Award Winners
Sponsored By One of the most unexpected running performances in 2012 featured Mebs victory and
new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who
always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.
Meb forged a new partnership with the Skechers Performance Division as he was trainingfor the 2011 New York City Marathon. He worked with the footwear companys design
team on the development of Skechers GOrun and leveraged his experience to fine tunethe design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told methat after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes
something that amazed him.
Skechers asked Meb to answer a few of our training questions below. Check out what hehas to say and make sure you follow the Skechers Performance Divisions advice and give
Skechers GOrun 2 a try at your local running store to see how they work for you! Find adealer near you at: SkechersPerformance.com or roadrunnersports.com.
Meb earned a silver medal at the 2004 Athensgames and won the 2009 New York City Marathon.We caught up with him in early February, while hewas training for the 2013 Boston Marathon.
Q: Meb, youre a top world-class marathoner,but while the vast majority of the runners inmost marathons take their running seriously,theyre not serious competitors for the podiumor anywhere near it. How should they train?
MEB: The first thing Id say would be,What race are you getting ready
for? Thats what you shouldtrain for. Thats the reasonfor every workout. Now, ifyoure running a half-marathon in a couple ofweeks, as part of yourpreparation for a full
marathon, say, two monthsfrom now, then your training
for the half is part of your
marathon training. Use it (the half) to experiment:for example going out at a hard pace and seeinghow long you can keep it up. Or see if you can runexactly even splits for the half, or even go for nega-tive splits. Learn what you can or cant do. The pointis that every workout should have a purpose, evenif its just to recover from a hard workout the daybefore. Make a plan for each workout and eachrace. Then execute your plan.
Q: Any other advice?
MEB: Find somebody you can train with on a reg-ular basis it can be an individual or a group. Hav-ing a training partner or partners makes it easier toget out the door on those days when youd reallyrather not. And one more thing about the marathon.In the first half of the race, its better to be too slowthan too fast. Thats a luxury I dont have; I have tostay with the leaders to have a chance to win therace. But you can and should run your ownrace. The race youve planned.
Engineered to promotea midfoot strike.
Traction control.Responsive feedback.
Proprietary lightweightinjection-molded midsole
Minimal heel lift keeps the foot in a nearly
6.6 ounces (Mens size 9)
5.2 ounces (Womens size 7)
Fa l l 2 0 1 3 ClubRunning 5R R C A . o r g
Meb is an elite runner who
a Coached for 18 years by B
He worked with the footwear companys design
t When I interviewed Meb in November 2011, he told me
it can be an individual or a group. Hav-
ClubRunningWE RUN THE NATION!
Executive Directors Letter
RRCA Members Share8
10 Health & Safety Spotlight
RRCA Member Spotlight11
Runners and Their Injuries Are Different
The Evolution of a Trail RunnerHow I Set My Marathon PRMembership Has Its PrivilegesAny Age Is a Good Age to Run
Fall Shoe Review21
Mental Tips & Strategies for Training
RRCA Web PollConvention Wrap-Up
National AwardsHall of Fame Inductees
RRCA 10-Mile National ChampionshipRRCA National Ultra ChampionshipRRCA 10K National ChampionshpRunPro Camp Highlights
RRCA Training Tips30
Elite Athlete Development: More Robust Funding CanCultivate Performanceby David Hunter
6 ClubRunning Fa l l 2 0 1 3 R R C A . o r g
Executive Directors Note
ROAD RUNNERS CLUB OF AMERICA (RRCA)Executive Director
RRCA PresidentDavid Cotter
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Some great things are happening on the RRCA governancefront. As a national association organized as a nonprofit, goodgovernance and oversight by the board of directors have beenan essential aspect of the RRCAs success over the last 10 years.
During this years convention, and in compliance with our by-laws, we held our annual election for the board of directors. We wel-come our newest board member, Jean Arthur, who will serve as anat-large director. Jean is the immediate past president of the Mont-gomery County Road Runners Club, having served as president ofthat club from 200306. In addition, we welcome the following re-elected board members: Kelly Richards (at-large director), Bailey Pen-
zotti (Western Region director), and Lena Hollmann (Southern Region director). Theseindividuals serve on the board along with David Cotter (president), Mitch Garner (vice pres-ident), Dan Edwards (treasurer), Mark Grandonico (Eastern Region director), and Beth Onines(Central Region director).
The RRCA board meets in person no less than three times per year and stays in regularcontact via email and via committee and task force conference calls. In May 2013 the Strate-gic Plan Review Task Force concluded their work of reviewing and updating the RRCAs 10-Year Strategic Plan, which was first adopted in 2009. The updated RRCA strategic plan can befound on our website, along with the 2012 RRCA Annual Report, in our governance sectionat www.rrca.org/about/governance/ The organization uses this document as an important guidein our decision-making process.
As part of our commitment to sound governance, we are proud to announce that theRRCA has earned the Better Business Bureaus Wise Giving Alliance National Charity Seal asan accredited charity. The RRCA is a Guidestar Exchange Gold Seal holder, as well. You canlearn more about these recognitions at www.rrca.org/about/support/ As you work with charityfundraising partners, we encourage you to verify the charities you raise funds for through ei-ther of these two charity watchdog groups.
ClubRunning is a complimentary publication made possible by our advertis-ers and created through a partnership between the Road Runners Club ofAmerica (RRCA) and Running Network LLC. Youre a member of your localrunning club and your local running club is, in turn, a member of the RRCA.
On the Cover: BRIAN MCNIECE of Narragansett, RI wins the 2013 RRCA National Ultra Championship.See story on page 28.Kevin Morris
Welcome to the IAAF News Page!Exclusively for the Running Network LLC
R R C A . o r g8 ClubRunning Fa l l 2 0 1 3
RRCA Members Share
Find us on Facebook, Twitter, and YouTube!
RRCA.org Website Poll
Hundreds of running leaders gathered in Albu-querque for the 55th Annual RRCA Conventionheld in May 2013 and hosted by the AlbuquerqueRoad Runners. The location was a scenic and cul-ture-rich setting, with education sessions that in-cluded Engaging the Running Community toInsure Integrity in Local Running Events, Creatingan Effective Communication Plan for Your Cluband Events, and Refueling with Chocolate Milk,and more.
In addition, we were fortunate to have severalinspiring speakers share their experiences.
When you wear a USA jersey, its not justabout you, said Meb Keflezighi, 2004 OlympicMarathon Silver medalist, the Saturday luncheonspeaker, who was also there to pick up his 2012Road Runner of the Year award for his outstandingperformance in the 2012 Olympic Marathon witha 4th-place finish, along with his win at the 2012Olympic TrialsMarathon.
Ninety-two-year-old Chester Nez, the lastsurviving original Navajo code talker from WorldWar II, provided moments of inspiration for con-vention attendees. Nez and 28 other NavajoMarines developed a code from their native lan-guage to aid the U.S. war effort against Japan.
Ironman and marathon competitor BrianIron Heart Boyle was the Saturday eveningkeynote speaker. Boyle is no ordinary competitor.He began to compete only three years after barely
surviving a horrific, near-fatal car accident andspending months in intensive care. Crossing thatfinish line was like being reborn, said Boyle.
For a list of those honored at the RRCA Na-tional Running Awards Banquet, please see the Pro-gram Spotlight section of this issue.
Next years 56th RRCA National Conventionwill be held in Spokane, WA, May 14 and isbeing held in conjunction with the Lilac Blooms-day Run 12K.
Votes 50 100 150 200 250Votes
Always. 23% (177)
Sometimes. 19% (151)
Only if Im out for 60 minutes or more. 27% (214)
Never. 28% (218)
I dont have to because of water fountains on my route. 3% (22)
Total Votes: 782
We invite our readers to participate in the RRCA website polls at www.RRCA.org
Do you carry water when you run?
Speakers Meb, Nez, Iron Heart Spark RRCA National Convention-GoersBy Ron Macksoud, RRCA State Rep
Congratulations to the San Antonio RoadRunners for winning the 2013 NationalShirt Contest sponsored by Sports Science.
R R C A . o r g
55th RRCA Convention Wrap-UpPhotos Courtesy of the Albuquerque Road Runners
Fa l l 2 0 1 3 ClubRunning 9
Runners and Their Injuries Are Different
Health & Safety Spotlight
As runners, we know were different fromnonrunners. We have different lifestyles, dif-ferent eating habits, different schedules. Ourinjuries are different, too. But one injury thatI often see in my clinic in both runners andnonrunners is plantar fasciitis. It occurs ifyou overstretch the strong ligament thatforms the arch of the foot. Plantar fasciitiscan manifest as severe pain in the foot andheel. And although it affects both runners
and nonrunners, the injury, rehab process,and even the patients themselves are very dif-ferent! To illustrate, let me discuss two typi-cal patients.
Joes been a patient of mine on and offfor many years. He works as a post office let-ter carrier and spends a lot of time on hisfeet. Joe used to be active when he wasyounger, but now a busy work schedule andrich family life have taken priority. Over theyears, Joe has put on some extra weight. Heknows he should exercise, and he does fromtime to time, but hes not consistent. Re-cently he came to me with plantar fasciitis.He showed me his old, worn-out postal-reg-ulated shoes and explained that hes havingcrippling pain in his foot, making it impos-sible for him to bear his full weight on thatfoot without pain.
Greg was a new patient who also camein with plantar fasciitis. Greg had never beento physical therapy and rarely visited doctorsoffices, but this time he was desperate. Gregwas an active, top-notch runner, and heworked in marine conservation, spending alot of his time barefoot on a boat. Greg re-cently bought a pair of unsupportive bare-foot technology shoes and suddenlydeveloped crippling foot pain. Now hes to-tally unable to run in any shoe and unable towalk barefoot during work.
Both Joe and Greg have severe plantarfasciitis. However, their injuries are as differ-ent as they are! Even getting out of bed is dif-ferent for them. Greg noticed specific, sharp
pain on his heel when he first stood in themorning. On the other hand, Joes wholebody was generally stiff and achy when hefirst stood in the morning.
With Greg, I pinpointed a specific stiff-ness and weakness associated with his injury.But Joe has generalized stiffness and weakness.
Joe was pleasant in therapy. He washappy to be there and greeted and socializedwith the office staff and the other patients.
Greg was smug. He didnt particularly carefor therapy, but was compliant.
As part of Gregs first session, we taughthim PRICE (protection, recovery, ice, com-pression, elevation) and taped his foot in aposition of comfort. To protect his foot, wetold him to avoid going barefoot and to wearproper running shoes. Over several weeks, weprogressed him through a rehabilitation pro-gram leading to training in supportive run-ning shoes and walking barefootwithoutpain.
As part of Joes first session, we focusedon managing the inflamed tissues in his foot.To protect his foot, we instructed and fittedhim for a cane and pres...