RUN UTAH .COM Utah’S Premier Online Running Magazine

RUN UTAH .COM Utah’s Premier Online Running Magazine

RUNNER’S NUTRITION: SPOTLIGHT: OPTIMIZING Meet Taylor - You’ve got PERFORMANCE THROUGH A more ability than BALANCED DIET you know. Meet Michelle - run the TRAINING: races that bring THE 5 COMPONENETS you great joy. OF FITNESS

SUMMER 2018 | RUNUTAH.COM | A UtahRUNNING.com production 1 Contributers - 04 Meet this edition’s contributers Eliud Kipchoge Interview - 06 World’s Greatest Marathoner

Training - 10 Note Editors’

In This Edition The 5 Components of Fitness Nutrition - 17 Optimizing performance through a balanced diet Exercise - 25 Energy! Where did you come from? Where did you go? Where did you come from we must know? Runners Spotlight - 31 Meet Taylor and Michelle 2018 NCAA - 35 2018 NCAA Track and Field Championships Recap Race Calendar - 41 Find races taking place in August, September, October, November, and December 2018 RUN UTAH.COM magazine RUN UTAH.COM 2 As runners we crave progression. We wake up early and run every day with the idea of bettering ourselves in mind. Whether that be bettering our body composition, personal records, fitness level, or our overall well-being. We put in the time and we deserve

Editors’ Note Editors’ results. As busy people we want this time to be effective and efficient as we strive to reach our goals. When putting together this edition of Run Utah Magazine we had this in mind to help you get the most from your workouts and reach your goals while living a busy life.

Ken and Janae Richardson UtahRunning.com RUN UTAH.COM magazine RUN UTAH.COM 3 Janae Richardson Has a master’s degree in Exercise Science from Utah State University, is a Certified Sports Nutritionist, and has been coaching runners for 11+ years. She ran collegiately at Weber State University and continues to enjoy running competitively in road races ranging from the 5k to the marathon. Contributers As a certified USATF coach she enjoys coaching runners of all levels of ability from beginners to local elite athletes. Janae and her husband Ken Co-founded UtahRunning.com in 2009 and reside in Ogden, UT with their three children.

Preston Johnson Preston is a former student athlete at Weber State University from Kaysville, UT. At Weber State he competed in the 5k and 10k on the track. He graduated in the spring of 2018 with a degree in Exercise and Sport Science. He still runs as a member of the Utah Running Elite racing team and is working towards the Olympic Trials Marathon in 2020. He is one of the managers at UtahRunning.com and loves coaching and helping other athletes reach their goals. Outside of running he enjoys hiking, biking, swimming, and rock climbing. RUN UTAH.COM magazine RUN UTAH.COM 4 Kurt Ward Kurt has a Ph.d from Auburn University in Kinesiology. He is currently an adjunct professor and assistant coach at Weber State University as well as a cofounder of runcoaches.com with Paul Pilkington. He is married to Taylor Ward and lives in Ogden, UT. While working on Contributers his undergrad at Weber State he competed in mid-distance events as a member of the Track and Cross Country team. He continues to run today and races all over the country with his wife. When he isn’t running he enjoys playing basketball and rock climbing.

Carrie Fredin I’m Carrie Fredin. My husband and I have five amazing boys. I’m a USATF certificate coach and have been coaching Layton High Track and Cross Country for seven years. I have a passion for nutrition and good food. I love being a part of the UtahRunning.com racing team as well. RUN UTAH.COM magazine RUN UTAH.COM 5 Exclusive Interview with Eliud Kipchoge: Worlds Greatest Marathoner Article By: Preston Johnson your approach to this event? Utah Running: First off, I wanted Did you approach this event any to thank you for taking the time to different than you do a typical do this interview. We are beyond world marathon major? If so can excited to hear from you. This you elaborate on some of those interview is going to be a part differences? of UtahRunning.com’s Summer Edition Run Utah Magazine. The Eliud Kipchoge: Thank you theme of this magazine is “The Photo By: NN Running once again, remember to every Eliud Kipchoge Interview Complete Runner: Training Your mind of your mental strength human being it was impossible, I Body and Mind for Total Running is the Nike Sub 2-hour attempt. approached differently in that, it Fitness”. After writing the outline Attempting something that took all my time for seven good for the magazine and deciding I for years had been this elusive months, I changed my thoughts wanted to write a mind over body goal for the entire marathoning and tell my conscience that, I article you were the first runner community yet had been seen as am going through, be it in any that came to mind. I believe lots an almost impossible task. You circumstance. of people have this perspective of went in with so much confidence For a normal marathon, it’s just you being the epitome of being and really changed the worlds running to win, but for breaking 2, mentally strong in competition perspective on if a sub-2 hour it was about running against the and training. marathon was even possible. Can unthinkable, that’s a big difference. The first instance that comes to you talk to us a little bit about RUN UTAH.COM magazine RUN UTAH.COM 6 myself I trained well during the Utah Running: During the Nike preparation. Sub 2-hour attempt, we all watched in amazement as you Utah Running: I think a large came within seconds of making portion of being mentally tough a sub 2 hour marathon a reality. includes what motivates you. Could you describe the experience Having some kind of extrinsic or from your perspective? What were intrinsic motivation gives every some of your thoughts throughout athlete a reason why they are the experience after you finished Photo By: NN Running training. What motivates you to and the results had settled in? Utah Running: It is very evident compete year in and year out at that while you are racing you are the level you have been over the Eliud Kipchoge: Many things very concentrated on the task at last few years? Eliud Kipchoge Interview were running in my mind, one of hand, part of that includes keeping the thoughts was telling me, will a positive outlook and erasing Eliud Kipchoge: What motivates you really finish? Which time will negative thoughts. What are some me year in, year out, is the love for you run? I tried to concentrate of the things you tell yourself as the sport and the legacy I want and I was inside the splits, After you begin to reach the point in the to leave to the present and next the crossing the finishing line, race where negative thoughts start generation. I realized I run just 25 seconds to creep into your mind? outside our target. all in all I was Utah Running: Often times this truly happy to have made history. Eliud Kipchoge: I always motivate motivation is dependent on what From that day no human has myself and I totally try to run we expect of ourselves, so that limitation. within the required time, when when your career comes to an end

RUN UTAH.COM magazine RUN UTAH.COM negative thoughts arises, I tell you can look back and say that you 7 have no regrets, there is nothing Utah Running: At the marathon Eliud Kipchoge: I don’t measure I could have done to better my distance you have only lost one my fitness at all, I am gauging career. What do you view that race, a race that saw Wilson myself on how good I am feeling in as? Is there a particular goal or Kipsang set a world record. In your every workout. benchmark that you have set for mind what sets you apart from all yourself that you will define your your competitors? Utah Running: After reaching out career by? to our audience and asking what Eliud Kipchoge: It’s my they would ask the world’s best professionalism which sets me marathoner if they had the chance, apart. there seemed to be a general consensus that they wanted to Utah Running: Being physically know what a typical day in your ready for an event can have a huge life is like. Can you talk us through Eliud Kipchoge Interview impact on one’s mental strength what a typical day for you is like? due to the fact that you can draw confidence from the hard work Eliud Kipchoge: My typical day that you have put into preparing is like doing my normal run at Photo By: NN Running for a race. Is there some kind of 6 in the morning about 18km. Eliud Kipchoge: Having regrets bench-mark workout that you Afterwards we enjoy some chai is the sin of indiscipline, I always do before a race to measure your (Kenyan tea) and bread before stress the word ’No human has fitness? If so can you tell us a little taking some rest. During the day limitation‘, that’s what I will leave bit about that workout and what I rest, have massage and at 4 pm to all human beings, be it sport you hope to see in yourself and I go for the evening run which is lovers or not your results of that workout? about 10km. On Tuesdays we have RUN UTAH.COM magazine RUN UTAH.COM 8 a track session in the morning, on Thursday the long run (one week 30km, the other week 40km) and on Saturday it’s fartlek. I stay for 6 days a week in the Global Sports Communication camp in Kaptagat where I live with my teammates. On Sundays I stay with my family.

Utah Running: If you were to give any additional advice to other aspiring marathoners what would that be? Eliud Kipchoge Interview

Eliud Kipchoge: My advice is to train and try to finish the distance, If they are first starters and for the normal marathons, to respect their trainings and never compromise on anything, which can hinder their workout.

Photo By: NN Running RUN UTAH.COM magazine RUN UTAH.COM 9 The 5 Components of Fitness Article By: Kurt Ward, Ph.D. and Coach at runcoaches.com The five components of fitness are be assessed and strengthened. As a essential to the overall performance quick refresher, the five components of an athlete. I often see people focus of physical fitness are: cardiovascular exclusively on one or two of the five endurance, muscular strength, components of fitness. For example, muscular endurance, flexibility many young men often gravitate and body composition. These five Training & Racing Training toward muscular strength with a tad components of physical fitness are of muscular endurance. In contrast, used to evaluate the overall fitness of many women focus on flexibility an individual. through yoga and dance while Cardiovascular endurance- is the neglecting muscular strength and Furthermore, these five areas provide heart and lungs’ ability to work cardiovascular endurance. As a a balanced approach to physical together to provide oxygen to the runner, I have found myself guilty fitness; it is simply not enough to body during sustained exercises. This of neglecting other components of be strong in one area alone. Your can be measured in several different fitness besides cardiovascular and individual goals and desires will ways but perhaps the easiest way to muscular endurance. It was during determine what components are a do this (without breaking the bank on these times of neglect that my higher priority for you and thus your expensive equipment) would be to performance suffered and I often area of focus. However, this does perform the Cooper test. The Cooper became injured from muscular not imply that all other components test is a simple test that can be imbalances. Over the course of this should be neglected. For the purpose performed on a track or any flat area. article, each of the five components of of this article the five components will To perform the Cooper test simply fitness will be reviewed and evaluated be discussed with a distance runner run as far as you can in 12 minutes. to help you understand how each can in mind. RUN UTAH.COM magazine RUN UTAH.COM 10 The test measures the cardiovascular Being a runner for over the past 15 are often easily confused. Assessing fitness of the person taking the test years, this has been my main area of Muscular strength is typically done and the outcome is based on the focus. However, as I will discuss below, independent of muscular endurance distance run, the individual age, focusing on this area exclusively by using a 1-rep max. Simply stated: and sex. For example, a 42-year-old was when I experienced injuries and what is the most weight you can woman that can run 2200 meters in set backs in my training during my squat during 1 rep? This is an all-out 12 minutes would be considered to college running years. These injuries effort to see how much force you have good cardiovascular fitness. likely could have been avoided if I had can produce in a single effort. After performing the test for yourself, taken the time to add more muscular However, it is not recommended to you can see how you stack up by strengthening and endurance test beginners with a 1-rep max for Training & Racing Training simply searching google for the activities into my weekly workout several reasons. First, as a beginner cooper test and examining the table routine. you likely do not have a good grasp for your distance, gender and age. on your current muscular strength and lack the knowledge on where to For an endurance runner, start. Second, this lack in knowledge cardiovascular fitness is critical to in your current strength may result your training. Depending on your in overestimating your current level age and running goals, this will leading to an injury. While muscular likely be the major area to focus on strength alone is not critical to your during your training. For example, success as an endurance runner its if you want to run a half marathon relationship with muscular endurance under 2:00 hours it will be critical to Muscular strength- refers to the may help you become a better runner incorporate training runs that will force a muscle can produce. One by preventing injuries from muscular improve cardiovascular endurance. rep maxes for squats, leg press, imbalances. These types of workouts might or bicep curls are examples of include intervals, tempo runs, fartlek, muscular strength tests. Muscular and other pace- based workouts. strength and muscular endurance RUN UTAH.COM magazine RUN UTAH.COM 11 be accurately assessed. It is quite the area of focus should be on common for endurance runners to exercises that help your running have great lower body muscular efficiency and increase your stamina. endurance but lack upper body Therefore, muscular endurance muscular endurance. should be a major part of any endurance runners’ weekly workout So how do you know if you are routine. However, you may find assessing muscular strength or that you first have to increase your endurance? When looking at strength to work on your endurance. muscular assessments and trying I recommend implementing exercises Training & Racing Training Muscular endurance- is the muscle’s to evaluate if it is a strength or like non-weight squats, lunges, ability to exert a submaximal force endurance test, there is one key sit-ups, push-ups and pull-ups two repeatedly over time. Examples difference to identify. If the test is all or three times per week. If you find include pushups, cycling, elliptical out in one push, (i.e. 1 rep.), this is that you can only do two or three machines, and of course, running. measuring muscular strength. of an exercise, do not fret and keep As mentioned earlier, muscular If the test requires the same building more each week as you endurance and strength are closely movement, more than once, then continue to build muscular strength related. For example, if you are the it will begin to evaluate endurance. on your way to improving muscular stereotypical runner with a weak One can begin to see how muscular endurance. upper body (no judgement, you are in endurance and muscular strength good company here) you might only go hand and hand. For example, if a As mentioned earlier, during my be capable of lifting yourself a couple runner wants to improve their upper college years I experienced several of times. This is likely due to a lack of body’s muscular endurance they first injuries. I dealt with a knee tracking muscular strength in the muscles you must improve their upper body’s issue that would cause pain on the do not use as often. In this example, muscular strength. bottom inside of the knee when an individual’s strength is so low that going down stairs and within 5 to their muscular endurance cannot With the endurance runner in mind, 10 minutes of a run. After nearly RUN UTAH.COM magazine RUN UTAH.COM 12 two months of trying to resolve the joint to move through the proper needed rest and repair for your problem with ice, anti-inflammatories range of motion for that specific muscles and may benefit you after and plenty of time off. It was joint. There are two types of hard efforts (avoid static stretches discovered that my abduction and flexibility: static and dynamic. before warming up!). adduction muscles of my upper legs Static flexibility exercises are were much weaker than my quads large-range motions at a joint By adding drills to my distance and hamstrings likely resulting in the issue. Fortunately, by adding without any movement. For runs I have noticed quicker in muscular strengthening and example, the toe-touch or the sit- recovery times, smoother form late endurance exercises I was able to get and-reach test are both of static in races, and a better kick. Similar Training & Racing Training back to running within a few week of stretches. Dynamic flexibility is to the muscular strengthening adding the exercise into my morning large-range motions at a joint exercises, I believe post run drills exercises. Fortunately, I haven’t had with a movement. Examples of have helped me avoid injuries and any knee pain since. By strengthening dynamic stretching includes drills improve my times over the years. the muscles that are often neglected such as leg swings, skipping leg I have been able to stay healthy and extensions, bounding and even strong even while adding more miles. lunges. Distance runners should focus on dynamic flexibility exercises that help develop functional flexibility specific to the sport of running. These dynamic stretches will also help strengthen Body composition- is the and improve running form. There amount of fat mass compared to is a time and a place for static bone, organs, and muscle mass stretching as it can provide much an individual has. This can be Flexibility- is the ability of each RUN UTAH.COM magazine RUN UTAH.COM 13 measured in a variety of ways to your success and individual from skin folds, to bioelectrical goals as a runner. However, impedance found on several depending on your own current at-home scales. However, these goals certain components might all have a certain level of error require your attention more than associated with them and should others. Currently, my focus is on be regarded as an estimate and improving my cardiovascular not an absolute. An endurance fitness and muscular endurance runner will obviously want to have as I prep for a fall half marathon. Training & Racing Training more lean mass than fat. However, However, as my goals change so Kurt has a Ph.d from Auburn University if your focus is on improving your will my main areas of focus. In my in Kinesiology. He is currently an cardiovascular fitness, muscular experience as a coach and athlete, adjunct professor and assistant coach endurance, flexibility and muscular I have found it to be important to at Weber State University as well as a strength, your body composition assess myself in these five areas. cofounder of runcoaches.com with Paul will improve as you see your lean First to see if I am working toward Pilkington. He is married to Taylor Ward mass increasing and fat mass my short term and long term and lives in Ogden, UT. While working decreasing. Simply adding exercise goals. Second, to avoid injury, that on his undergrad at Weber State he into your daily routine helps but is often due to a lack of muscular competed in mid-distance events as a another factor that will contribute strength in my lateral and medial member of the Track and Cross Country to your body composition is a leg muscles. Finally, to maintain team. He continues to run today and well-rounded diet. a level of fitness that allows me races all over the country with his wife. to do the activities that I find When he isn’t running he enjoys playing Each the five components of personally rewarding. These can basketball and rock climbing. physical fitness is important be beneficial to you too! RUN UTAH.COM magazine RUN UTAH.COM 14 Have you joined the conversation yet?

CLICK HERE to join the conversation

15 Health / Nutrition

16 Optimizing performance through a balanced diet Article By: Carrie Fredin be pleasurable. Fresh, healthy food is key nutrients found in vegetables are delicious. I enjoy my meals more when fat soluble and become more readily I know that they are fueling me for the absorbed in the body when eaten with miles. a fat. Reduced fat or fat free foods have When I eat well, I perform well. Below are added sugars to improve the taste that a few simple guidelines I try to follow as I was removed with the fat. feed my family. Your body needs the healthy fats. Bring on the avocados! Health / Nutrition Eat food as close to the source as possible. Whole, healthy foods will nourish your Avoid sugar as much as possible. Watch body and allow it to perform. Processed labels and look for added sugars in things foods are like foreign substances in your like pasta sauce, cereals, and yogurt. body, as we did not evolve to be able Sugars and artificial sweeteners come in to metabolize them. For example, our many forms, so watch for ingredients that bodies do not know what to do with end in “-ose”. Yogurt sweetened with high fructose corn syrup, so it gets stored a little honey and frozen fruit is plenty as fat. A general guideline is to look for sweet and much healthier than flavored items with few ingredients, which you yogurts, for example. You’ll find that you understand and can pronounce. Buy most crave sugar a lot less the less you eat it. of your food from the periphery of the Once you’ve cut back on sugar you will Many people unfortunately have a love/ grocery store and avoid the aisles. find that the naturally sweet foods like hate relationship with food as they try to fruit taste sweeter and satisfy that sweet control their weight through deprivation Fat is not the enemy. If God put fat in tooth. and/or elimination. I believe you should it, eat the fat. We drink whole milk, eat enjoy your food as the fuel that allows full fat yogurt and cheeses, use real Try and balance your meals with a you to chase your goals. Eating should butter, and cook with olive oil. Fats are high quality protein source, a healthy

RUN UTAH.COM magazine RUN UTAH.COM the carriers of nutrients and flavor. Many carbohydrate source, and a healthy fat. 17 A common guideline as you look at your Researching the best way to prepare Thursday: plate is that half should be covered with foods will pay off. For example, kale is Salmon vegetables, a quarter with protein, and a known to be a superfood but can get a Cubed and roasted sweet potatoes quarter with a complex carbohydrate. bad rep as bitter, chewy, tasteless, etc.; Sauteed kale however, it is delicious when prepared While I am menu planning I look at the well. I also find that I am a lot more Friday: overall week to try and get as much successful when I focus on including the Roasted potatoes nutrition as possible. I include one meal healthful foods rather than excluding the Eggs, scrambled or fried according to your with red meat—for the iron and branched bad stuff. When I focus on getting in all preference chain amino acids. We eat salmon once my veggies, the sugar in my diet naturally Fresh fruit a week for the omega fats, and then tapers off. Health / Nutrition one other meat, usually chicken. I try Saturday: Health / Nutrition and eat as many vegetables as possible Below is a sample weekly dinner menu Leftovers throughout the week. I also try and make with several of my go-to breakfast ideas sure that I am using the ingredients in (we often eat leftovers for lunches). Breakfast ideas: multiple meals so I don’t waste food. Muesli Sunday: Eggs with sautéed vegetables and Your mindset will be what helps you stay Recovery quinoa salad with pepitas avocado successful as you strive to eat a healthful Flat iron steak Cottage cheese waffles diet. If you are coming from a place of Oatmeal deprivation and longing for the hot Monday: Yogurt pocket it will be harder to stick with it. Black bean and sweet potato tacos If you look at the fridge full of colorful, Roasted beets healthy foods, grateful to have access to Salad such nutritious foods, you will be happier to invest the time and money that it takes Tuesday: to eat healthy meals. White knuckling Soba noodle salad your “diet” won’t last for the long term. Wednesday: Grilled chicken Really learning to love the healthier foods Kale cabbage salad with lemon miso

RUN UTAH.COM magazine RUN UTAH.COM will allow you to make a healthful lifestyle. dressing 18 black beans; ½ cup feta cheese; 1/3-1/2 C taco with plenty of beans, sweet potatoes fresh squeezed lemon juice; 1/3 C olive oil; and a generous portion of avocado. Recipes 1 avocado; pepitas (see above). Roasted beets: Recovery quinoa salad with turmeric PROCEDURE: Cook and cool quinoa INGREDIENTS: Beets; lemon juice. pepitas (from Run Fast, Eat Slow by according to package directions. Toss Shalane Flanagan and Elyse Kopecky) the other ingredients together. Top with PROCEDURE: Preheat the oven to 400 chopped avocado and pepitas. degrees. Wash the beets and remove the Turmeric Pepitas: greens. Wrap the beets in tin foil. Roast INGREDIENTS: Flat iron steak seasoned with salt and them until they are slightly soft. Let cool 1 T butter; 1 t turmeric; 1 t curry powder; 2 pepper: slightly and then slip the skins, slice and Health / Nutrition T honey; ½ t salt; 2 C raw pepitas (pumpkin INGREDIENTS: Flat iron steak; olive oil; salt; enjoy! I like to squeeze a little lemon on seeds). pepper. them.

PROCEDURE: PROCEDURE: Pre-heat oven to 400 degrees. Salad: Preheat oven to 350 degrees. Melt the Heat olive oil on a cast iron skillet. Season Toss your favorite greens and veggies butter over medium heat in a pan. Add the both sides of the flat iron with plenty of salt together and top with olive oil, vinegar, salt turmeric and curry powder and cook until and pepper. Brown the steak well on both and pepper. fragrant. Turn the heat off and stir in the sides. Transfer to oven and cook according honey and salt. Add the pepitas and stir to to taste. Soba noodle salad with peanut sauce: coat. Spread the pepitas on a cookie sheet (from Run Fast, Eat Slow by Shalane on parchment paper and roast in oven for Black bean and sweet potato tacos: Flanagan and Elyse Kopecky) ten minutes. Stir after five. INGREDIENTS: 2 C black beans; cubed and roasted sweet Peanut sauce: Salad: potatoes (recipe below); olive oil; salt and INGREDIENTS: 1 T virgin coconut oil, 1 INGREDIENTS: pepper; avocado, chopped; corn tortillas. yellow onion, diced, ½ t fine sea salt, 3 1 C quinoa; ¾ t salt; 3 C loosely packed, cloves garlic, minced, 1 can (13.5 oz.) finely chopped kale (stems removed); 1 bell PROCEDURE: unsweetened coconut milk (preferably pepper, seeded and chopped; 1 jalapeño, Brown tortillas on an oiled pan. Load each full-fat), ½ C unsalted creamy peanut butter, finely chopped; ½ C cilantro leaves; 1 ½ C RUN UTAH.COM magazine RUN UTAH.COM 19 1 T soy sauce, 1 T coconut sugar or other sauce, 1 red or yellow bell pepper, seeded to a medium bowl. Place the platter in the granulated sugar, ½ to 1 t red pepper flakes, and chopped, ½ C chopped cilantro, 1 center of the table and allow everyone to depending on spice preference, 1 T lime jalapeno, finely chopped and seeded, ½ C create their own soba noodle salads. Top juice (about ½ lime), ¼ C chopped peanuts. roasted peanuts, 1 ½ C peanut sauce (see with a generous serving of the peanut above). sauce. PROCEDURE: In a medium saucepan over medium-high heat, warm the oil. PROCEDURE: Bring a large pot of water Add the onion and salt and cook, stirring to a rolling boil over high heat and add occasionally, until soft but not brown, the salt. Place the broccoli and cabbage in about 5 minutes. Add the garlic and cook, the water for 2 minutes. Remove from the stirring frequently, for 1 minute. Add the water (keep the water) and immediately Health / Nutrition coconut milk, peanut butter, soy sauce, transfer to a large bowl of ice water to stop Health / Nutrition sugar, and red pepper flakes. the cooking (and keep the veggies crisp). Bring to a simmer and whisk until the Once the vegetables are chilled, remove peanut butter melts. Reduce the heat them from the water and set aside. Bring to low and simmer, uncovered, stirring the same pot of water back occasionally, until the sauce thickens and up to a rolling boil and cook the noodles Grilled Chicken: the flavors meld, about 10 minutes. according to the package directions. INGREDIENTS: Boneless, skinless chicken Remove the pan from the heat and stir in Drain, run under cold water, drain again breasts (qty based on your family size); olive the lime juice. Using an immersion blender, thoroughly, and transfer to a large salad oil; salt; pepper if you have one, blend the sauce until bowl. Toss the noodles with the sesame oil smooth. Alternatively, transfer the sauce to and soy sauce. Thinly slice the cabbage and PROCEDURE: Brush chicken with olive oil. the container of a blender and process until bell pepper (use a mandoline if you have Salt and pepper generously. Brown both the sauce is smooth. one). Arrange the broccoli, cabbage, bell sides on a cast iron skillet over medium pepper, cilantro, scallions, and chile pepper high heat. Then transfer the skillet to the Salad: or kimchi (if using) on a large platter oven at 400 °F until the chicken is done INGREDIENTS: 1 t salt, 1 head broccoli, 1 alongside the noodles. Place the peanuts cooking (internal heat must reach 165 °F). head red cabbage, 1 package soba noodles in a small bowl. Warm the peanut sauce in (rice works as well), 1 T sesame oil, 1 T soy a small saucepan over low heat. Transfer RUN UTAH.COM magazine RUN UTAH.COM 20 Kale cabbage salad with lemon miso with enough water to cover by a couple Salmon: dressing: (adapted from Run Fast, Eat Slow of inches and bring to a boil over high INGREDIENTS: Wild caught salmon filets; by Shalane Flanagan and Elyse Kopecky; heat. Reduce the heat to low and simmer, thinly sliced lemon; salt; pepper; butter or they call for radicchio, but we use cabbage covered, until the farro is tender but still coconut oil. instead because it is easier to find and one chewy, about 30 minutes depending on head is enough to cover both this recipe the particular brand and form of the farro. PROCEDURE: Line a baking sheet with and the soba noodle salad) Drain the farro and set aside to cool. To aluminum foil. Place salmon skin side down assemble the salad, toss the kale with on the foil. Place a pat of butter or a dollop Dressing: three-quarters of the dressing in a large of coconut oil on each filet. Season with INGREDIENTS: ½ C extra-virgin olive oil; salad bowl. With clean hands, gently salt and pepper. Arrange lemon slices over 1/3 C lemon juice (2 medium lemons); 2 massage the kale with the dressing to the top of the filets. Add a little more salt Health / Nutrition or 3 cloves garlic, minced; 2 t miso paste soften the leaves. Add the cabbage, over the top of the lemon slices. Bake at (preferably mellow white); ½ t fine sea salt; Parmesan, walnuts, and farro to the kale 400 °F until opaque. Serve with extra lemon ¼ t freshly ground black pepper. and toss again. Taste and add the remaining wedges. dressing, if needed. This salad can be made PROCEDURE: Combine the oil, lemon juice, in advance. It tastes even better the second Cubed and Roasted Sweet Potatoes: garlic, miso, salt, and pepper in a glass jar day. Cover and refrigerate leftovers for up INGREDIENTS: Sweet potatoes, peeled and with a lid. Use a fork to stir in the miso, then to 5 days. cubed; olive oil; salt; pepper. shake vigorously to emulsify. Salad: PROCEDURE: Spread cubed sweet INGREDIENTS: 1 C farro, rinsed and drained; potatoes on a cookie sheet and drizzle with 1 large bunch kale, finely chopped, stems/ olive oil. Season them well with salt and spines removed; 1 small head red cabbage, pepper. Roast at 400 °F for approximately quartered, cored, and cut crosswise into 45 minutes, stirring every five. They are thin strips; 1 C grated Parmesan cheese; 1 done when they are slightly browned. C chopped toasted walnuts; lemon miso dressing (see above) Sautéed Kale: INGREDIENTS: 1 large bunch kale, finely PROCEDURE: In a large pot, place the farro chopped, stems/spines removed; 2 cloves RUN UTAH.COM magazine RUN UTAH.COM 21 garlic, minced; 1shallot, sliced; coconut oil; Season them well with salt and pepper. sliced; 1/3 bell pepper, sliced; ½ avocado, 2 C vegetable broth. Roast at 400 °F for approximately 45 sliced; sliced mushrooms; baby spinach, minutes, stirring every five. They are done washed; cilantro; olive oil; salt and pepper. PROCEDURE: Sauté shallot for 4-5 minutes when they are slightly browned. in coconut oil. Add garlic and continue PROCEDURE: Saute onion in olive oil sautéing for 1 minute. Mix in the kale Muesli: over high heat for 2 minutes. Add sliced and sauté for another minute until bright INGREDIENTS: ½ C old fashioned rolled pepper and cook for 2 more minutes. Add green. Add vegetable broth. Cover and oats; ½ C plain full-fat Greek yogurt; 2/3 mushrooms and continue cooking for a simmer until kale is tender (approximately C whole milk; 2-4 T honey or pure maple minute. Reduce heat to medium high. Add 5 minutes). Drain liquid and serve with salt syrup; 1 t vanilla extract; 2-3 t chia seeds; spinach and cook until spinach wilts (a and pepper to taste. your choice of toppings (sliced apples minute or less). Add eggs and cook until Health / Nutrition Health / Nutrition with cinnamon, chopped walnuts, almonds, done. Salt and pepper to taste. Serve with dark chocolate chips/chunks, raisins, dried avocado and cilantro. Yields one generous cherries). serving.

PROCEDURE: The night before, whisk Cottage Cheese Waffles: together the milk and yogurt until relatively INGREDIENTS: 1 C whole wheat flour; 2 smooth. Add the oats, honey or syrup, C full fat (4%) cottage cheese; 1 dozen vanilla extract, and chia seeds. Mix well, eggs; ½ t salt; ½ C butter, melted; 1 t vanilla cover, and refrigerate overnight. The extract. next morning, re-mix everything together Roasted Potatoes: and top with your preferred combination PROCEDURE: Add all ingredients to blender INGREDIENTS: Potatoes, cubed (red of toppings (e.g., apple slices, cinnamon, and blend until smooth. Cook in waffle iron potatoes or bakers both work well; peel or raisins, and chopped walnuts; or dried according to instructions. Be aware that leave skins on per your preference); olive cherries, dark chocolate, and almonds). these will rise more than traditional waffles, oil; salt; pepper. Makes 2 servings. so do not overfill with batter. Yields sixteen 5”x5” square waffles or eight 8” round PROCEDURE: Spread cubed potatoes on Veggies-for-breakfast eggs: waffles. a cookie sheet and drizzle with olive oil. INGREDIENTS: 3 eggs, beaten; ¼ onion, RUN UTAH.COM magazine RUN UTAH.COM 22 released during thawing. Drizzle with a little honey.

Oatmeal:

Health / Nutrition INGREDIENTS: Oats, rolled or steel cut; whole milk; pure maple syrup; nuts; dried or fresh fruit.

PROCEDURE: Cook oats according to package directions. Mix in milk and syrup to taste. Top with nuts and fruit.

Yogurt: I’m Carrie Fredin. My husband and INGREDIENTS: Plain full fat yogurt; frozen I have five amazing boys. I’m a fruit, thawed; honey. USATF certificate coach and have been coaching Layton High Track PROCEDURE: Allow frozen fruit to thaw and Cross Country for seven years. (you can leave it in a bowl on the counter for about 15 minutes or use low power I have a passion for nutrition and in microwave for a couple of minutes— good food. I love being a part of just don’t overheat). I love cherries or the UtahRunning.com racing team raspberries, but you can use anything as well. you like. Mix in frozen fruit and any juices RUN UTAH.COM magazine RUN UTAH.COM 23 24 Energy! Where did you come from? Where did you go? Where did you come from we must know? Article By: Janae Richardson especially stood out to me. The In the words of Coach Talley as he From 2007-2011 I had the privilege performance of Senior Natalee Haws described how the race played out, of helping the Davis High School at the State Cross Country Meet at “Natalee stayed patient throughout cross country team alongside one Sugar House Park. For those not the entire race. She ran a lot of it of the best distance coaches in Utah familiar with this race course, the with a smile on her face. When I saw - Corbin Talley (currently the men’s race loops around the beautiful her on the back side of the course head distance coach at Weber State park, up hills, down hills, around the (before the 2 mile mark) I yelled University). I got to jump into a Excercise Physiology Excercise pond, and ultimately finishes on the to stay patient - she was running super solid program and learn from Highland High School track. right behind Shalaya and they had the best what it takes to lead and pulled away from the rest of the coach a successful team. Going into the state meet, Shalaya group. Natalie gave me a smile, and Kipp of Skyline High School was the then she growled (weird, I know, I got to ride on the coattails of the obvious favorite. A very talented but that is her style). I knew she was team’s success my first season as the athlete and the defending state determined to finish strong. When it Darts captured a state cross country champ (this girl went on to have came down to the last 1/2 mile she title in both the men’s and women’s a phenomenal college career and was probably 5 seconds behind last end of season race. Then the girls participate in the 2012 London year’s state champion (Shalaya Kipp team went on to qualify for the Nike Olympics), most spectators had from Skyline) but Natalie somehow Nationals meet in Portland, Oregon placed her as the expected winner. dug deep and found some kind of that season too. Natalee however, was determined to monster kick on the track to capture give Kipp a run for her money and the first ever Davis individual state Of all the highlights of the season that she did. championship (for either a boy or though, one individual performance

RUN UTAH.COM magazine RUN UTAH.COM a girl). Natalie’s time was the 14th 25 fastest ever run on the course…She what I had told the girls about the space and time in this article, we will really deserved the title.” different energy systems of the body try and keep it simple and applicable and that we have an energy system to what we are trying to accomplish Natalie finished in 18:27.8 and of the body that helps us sprint out as runners. That being said, some Shalaya finished in 18:28.2. In the and get position at the beginning background information is required last 50 yards, Natalie ran her heart of a race and that this same energy to make sense of how our body out and beat her competition by just pathway could be tapped into at the functions while running and how we four-tenths of a second. end of a race for a finishing kick if our can apply this knowledge to help us mind wanted it bad enough. Of the train smarter and race faster. We were all so proud of her. After many thoughts that I’m sure came the race, I asked Natalie, “Where did to her in the final stretch of that race Snapshot of the Three Energy

Excercise Physiology Excercise you find the courage to finish like that day, this was one of them that Pathways of the Body: you did, at a point in the race where Natalie held onto and used to push In order for our bodies to function the pain is so intense and the body ahead. on a daily basis, and for our muscles screams that second place is good to have the ability to move us in a enough?”, and she said, “I thought There is some deep, complicated running motion, a certain amount about something you mentioned exercise physiology to explain how of energy is required. This energy to the team a few days ago and it our body produces energy that comes in the form of a molecule led me to believe that I had it in propels us forward. I could dig called Adenosine Triphosphate me to kick.” (Now keep in mind I into my graduate school exercise or ATP. The body has three main cannot take credit for her win, she physiology books and regurgitate pathways that this energy is had been masterfully trained by biochemistry and metabolism to you, produced. The first two pathways Coach Talley through her high school but this would require the highest produce energy anaerobically or years and this girl was talented, but level of running nerd focus from all without the help of oxygen. The nonetheless she made me feel good of us and would take long enough last energy pathway is an aerobic thinking I had at least played a small to discuss that we may miss our next pathway, or in other words, it

RUN UTAH.COM magazine RUN UTAH.COM role in her success). She brought up run (not good). So for the sake of requires the use of oxygen to 26 produce the energy we need. Like the Phosphagen System, this This is caused because the acidity energy pathway of the body doesn’t in the blood because of the lactic What determines what energy require oxygen to produce energy acid, inhibits the breakdown of fat pathway is used? The duration and for the body, but instead of creatine for energy, which forces the body to intensity of the exercise. phosphate as its fuel source, the rely more on carbohydrates (glucose) Glycolysis or Lactate System breaks and glycolysis for energy. When 1. The Phosphagen System or ATP down glucose (glycolysis) into two 2 these glucose stores are depleted the Creatine Phosphate Energy Pathway pyruvate molecules to then produce body has no choice but to decrease As mentioned above, this energy ATP. It can produce enough ATP performance. pathway doesn’t require oxygen to fuel the body for 1-3 minutes of and is called upon when there is intense activity. Hydrogen is also 3. The Aerobic System

Excercise Physiology Excercise a sudden high intensity energy produced during glycolysis and if The aerobic system utilizes oxygen demand such as is the case with hill there is enough oxygen available, to break down carbs, fats, or proteins sprints, an explosive jump, or the the aerobic energy pathway of the to produce ATP. This production of start or finish of a race. This system body can use the hydrogen and energy is slower, but can sustain the relies on the availability of creatine pyruvate to produce more ATP. If the body for long periods of time (we phosphate, which is in limited aerobic system can’t keep up with have enough glucose in our body supply in our body. It is the quickest the hydrogen ions being produced to sustain us for about 90 minutes form of energy production, but can then the hydrogen and pyruvate of running at a moderate intensity). only sustain our bodies for a short combine to form lactic acid. Lactic When the intensity is low, our body burst of about 3-15 seconds. Once acid moves into the bloodstream will use fat as our main energy the creatine phosphate is used up, and is cleared by the liver, but at source. As the intensity increases then the body must utilize another the point that the production of and oxygen availability decreases, energy system of the body to fuel the lactic acid is being produced faster our bodies will turn to muscle movement. than the body’s ability to clear it, glycogen stores and blood glucose as the body must either slow down or a the main fuel source 2. Glycolysis or the Lactate System stop the activity being performed. because it is easier and quicker RUN UTAH.COM magazine RUN UTAH.COM 27 to break down than fat is. During requirement of the particular event by the duration of the workout, the prolonged activity, protein can you are training for. Then match intensity (pace of the effort), and also be used as a fuel source, however your training to this distribution. So the amount of rest we give ourselves it must first be broken down into if I’m training for a 10k, then 97% between intervals. amino acids and converted into of my training should be aerobic glucose. training (comfortable distance runs • If your training doesn’t involve Keep in mind that at any given time, making up the majority of my time, getting ready for a particular event, the aerobic system isn’t exclusive to but this can also include efforts that but rather you just want to be overall one substrate (carbs, fats, proteins) are comfortably hard - 10K, Half fit, then utilize a variety of workouts for fuel, but the intensity of the Marathon, Marathon efforts - like a that develop each energy system of body’s movements will determine 3-4 mile tempo run or 4 x 5 minutes the body

Excercise Physiology Excercise where the majority of the fuel source comfortably hard with 1 minute comes from. The same is true with rest or 16 miles at marathon pace) Racing: energy metabolism. The energy and 3% of my training should be • Pacing is key! If you’ve trained systems or pathways do not work anaerobic training (true speed work smart and you’ve matched your in isolation from one another, but - strides, hill sprints, short and fast training to the demands of the event every movement requires interaction repetitions, and even the end of you’ve prepared for, then lock into between each of the energy systems. VO2max intervals can put us in this the pace and rhythm that you know anaerobic state). you can sustain. Don’t get caught Application: How to apply energy up in the excitement of a race and system knowledge to training and • When it comes to workouts, go out too fast or run scared and racing we want to make sure our miss pushing your body to its full desired purpose and outcome is potential. It is a fine balance and it Training: accomplished so that our time is well is only through practice that we will • Look at the following energy spent and best preparing us for our know what pace is right. pathway distribution chart and end goal. Remember the desired determine the aerobic vs anaerobic benefit of a workout is determined RUN UTAH.COM magazine RUN UTAH.COM 28 • We know we are most economical at the paces we have trained at, so stick to your prepared race plan based on your training and then, like Natalie Haws chasing down the State Title in 2007, turn on your monster kick and chase down your dreams! Injury Prevention JANAE RICHARDSON has a master’s degree in Exercise Science from Utah State University, is a Certified Sports Nutritionist, and has been coaching runners for 11+ years. She ran collegiately at Weber State University and continues to enjoy running competitively in road races ranging from the 5k to the marathon. As a certified USATF coach she enjoys coaching runners of all levels of ability from beginners to local elite athletes. Janae and her husband Ken Co- founded UtahRunning.com in 2009 and reside in Ogden, UT with their three children. RUN UTAH.COM magazine RUN UTAH.COM 29 30 a Junior in High School. I’ve been running been given as a runner: Taylor Monson since doing my own thing. I’ve done “Why do I run? To stay in shape, to keep my multiple races in all the various distances. health, to feel better - all partial reasons, PRs: Mile 4:31, 5K 15:45, 10K 33:26, Half I suppose. The reason is confirmation - Marathon 1:12, Marathon 2:39 confirmation that I am in control. Every Training regimen/schedule (weekly day I must make a choice - a choice to mileage, types of workouts, when you experience pain and discomfort in order to fit it in): I’m averaging 40 miles a week for achieve a higher goal...” -Source Unknown the year. I normally get out about 5 days Advice you would give to other aspiring a week. I try to make one of those days a runners: I’m discovering as I get older I

Runner Spotlight longer run, 10+ miles. Time of day is all over, can’t get away with habits I used to have but most frequently it’s in the evening. such as not stretching, poor sleep, or eating Favorite place to run: Trails on Snow Basin poorly. If you’re fighting through lingering Favorite race distance: Half Marathon pains or can’t seem to reach that next PR, Favorite running shoe: I’m running in the take a close look at your diet habits and Brooks Revel and Saucony Freedom right cross training exercises. I’ve seen people now. I’m still trying to find that perfect shoe, make huge turn arounds in 6 months by but I’ve found that I can never go wrong doing just that. Age is not necessarily a with a Brooks. This is my first crack at physical restrictor, but more of a mental Saucony and I have been impressed. restrictor. You’ve got more ability than you Why run (motivation,inspiration): know. It’s fun discovering your limits and trying Goals: The past couple years I haven’t been to redefine them - I’ve always said it's involved in the racing atmosphere as much Name: Taylor Monson a deranged addiction. You can’t skimp or as I once was. I’ve been working through Age: 32 cheat yourself, and the body keeps you some minor, but lingering, injuries and the Current Residence: Ogden, UT honest. I like the way I feel after a solid run goal is to get back into some races in the Occupation: Engineer and I like the physical freedoms it provides Fall. I’ve got my eyes on TOU half marathon, Hobbies: Running, Mountain Biking, for day-to-day living. Scottsbluff, Nebraska half marathon, and Backpacking Favorite quote or best advice you’ve Ogden Halloween half marathon. Running Background: I started running as RUN UTAH.COM magazine RUN UTAH.COM 31 Creek) 1:17:17 Carlsbad, CA Marathon : 2:40:50 Twin Cities Marathon Michelle Simonaitis 2:40:34 Motorola Texas Marathon. age 12 in Roanoke VA. I found the mile and As a Master runner PRs: 5k 17:02 cross-country came easy for me and started Carlasbad, CA 10k 34:54 Peachtree Road winning - so naturally gravitated toward Race , Atlanta GA 15k 55:17 Jacksonville, FL long distance. Took some time off during Marathon 2:48:14 Twin Cities Marathon college and restarted running around 25 Training regimen/schedule (weekly to keep in shape. Moved to Utah from VA mileage, types of workouts, when you and joined Runner’s Corner racing team in fit it in): Typically right now at 52, I run Provo. Won the St. George Marathon the

Runner Spotlight around 55 miles a week . I run with the Utah Runner Spotlight first year of living in Utah in 1993. Then Running Draper group. ran Twin Cities Marathon in 2:40:50 the Last winter and spring I did a lot of my next year achieving the ‘A’ standard for the workouts and longs runs with Lloyd Olympic Marathon Trials. Hansen, a top National Class Master runner Went on to qualify for the Olympic in the US. We were preparing for those Marathon Trials 2 more times. So total of 3 races and would do 6 x 1 mile and 6 x 800’s. times. Highest finish was 38th in 2000. DNF We also did some Long Progression runs the 1996 ( IT band ) and DNS 2004. ( ran SLC picking it up to faster speeds at the end. marathon instead). I would also do some trail running with the Represented USA at the IAAF World Track group and friends from SLC. and Field Championships in Edmonton, Favorite place to run: I have a couple Name: Michelle Simonaitis CA in 2001 for the Marathon. Finish 2nd places. I love Provo Canyon and Draper Age: 52 American and 41st OA. My husband is a Porter Rockwell. As For trails I really like Current Residence: Draper Utah very good runner having been inducted Millcreek Pipeline . I’m not the best trail Occupation: JetBlue Reservations into the National USATF Hall of Fame for runner and Pipeline is nice and flat. Hobbies: Watching Jazz, Selling Online Masters runners. He is a great source of Favorite race distance: 10k Favorite Clothing, I love Tennis and Golf ( but don’t information and inspiration for me. running shoe: I like Hoka Clifton. get to play as much as I would like. PRs: Open : 5k 16:09 Why run (motivation,inspiration): Running Background: Started Running at 10k 33:43 1⁄2 Marathon 1:14:02 ( Hobble RUN UTAH.COM magazine RUN UTAH.COM 32 Running just puts me in a great mood . I do get inspired by big races and trying to run as fast as I can. Favorite quote or best advice you’ve been given as a runner: I

“ I’d rather be 90% fit than 100% injured.”

Runner Spotlight like this quote by Joan Benoit Samuelson I’m currently struggling with an injury and should have taken that advice early when it was bothering me. It’s on the mend now, though. Advice you would give to other aspiring runners: I would say, run the races that bring you great joy. Skip the ones that you’re not that passionate about to avoid burnout/injury. You can only do so many, so pick the ones that are going to give you the most pleasure and pride when you finish. Goals: I’m currently running the USATF Masters National Circuit and have completed 3 races. I would like to finish the year in the # 1 spot for the 50-54 Women. RUN UTAH.COM magazine RUN UTAH.COM 33 34 2018 NCAA Track & Field Championships Recap Article By: Preston Johnson In June the nations-best collegiate track athletes gathered at Historic Hayward Field in Eugene Oregon with national titles on their minds. Among those athletes were 14 Utah based distance runners, ready to run fast.

Qualifying for the NCAA Championships is no small task. The first requirement is to run a top 48

2018 NCAA Track & Field & Field Track 2018 NCAA time in your region in your respective event, with their only being two regions (east and west) these regions include a lot of athletes. After hitting your qualifying time, you are then sent to your respective regional meet where you compete in either one (5k, Steeplechase, and 10k) or two The NCAA championships consists of As I break down each event keep rounds (800m and 1500m) of your four days of competition, two for the in mind that I am only covering the event eliminating more athletes each men and two for the women. Again, events with Utah distance runners. In round to get to the final twelve that this meet may include a semifinal the other distance races, I will briefly will be sent to compete at the national heat (800m, 1500m, and 3000m list the top three finishers. championships. Steeplechase) before the actual final. RUN UTAH.COM magazine RUN UTAH.COM 35 Men’s Day One of credit for a great season in an event athletes taking third place overall in Day one consists of four distance races. that was absolutely stacked. 28:38 behind Vincent Kiprop in second, The 1500m semifinal is first, followed Michigan’s Ben Flanagan winning the by the steeplechase semifinal, 800m Following the 800m was the first final race with a semifinal, and then the 10k final. for the distance races. The 10k was quick last lap of fifty-six seconds. With no Utah athletes in the 1500m also filled with lots of talented Utah Connor McMillan was twelfth, Mike semifinal, we will jump straight to athletes, including Rory Linkletter Tate was twenty-first, Connor Mantz the Steeplechase. This race included from BYU who had taken second place was twenty-second, Clayton Young was four Utah athletes, Clayson Shumway in last year’s championships, Dillon twenty-third, and Rory Linkletter was from BYU, Spencer Fehlberg from Maggard from Utah State who had twenty-fourth. Utah State, Jordan Cross from Weber taken sixth at the NCAA Cross Country State, and Matt Owens from BYU. This Championships, Clayton Young from Women’s Day One event was wide open when it came to BYU, Mike Tate from SUU, and Connor Day one consists of the same events

2018 NCAA Track & Field & Field Track 2018 NCAA favorites, there were lots of athletes Mantz a freshman from BYU. Generally, as day one for the men. Kicking things & Field Track 2018 NCAA all with seed times in the low 8:40’s at championship meet the 10k is very off for the women was Sophomore and high 8:30’s. Ultimately two of the tactical. The race is taken out really Whittni Orton of BYU, the lone Utah four Utah athletes made it through the slow and over the last mile or two the athlete (men or women) to qualify in semifinal round, Clayson Shumway pace picks up dramatically breaking the 1500m. Placing ninth in her heat taking the second seed into the final most of the field and allowing for a she didn’t qualify for the finals but ran and Matt Owens taking the tenth seed very fast lap. That was not the case in her second fastest time of the season into the final. this year’s race though, with the leader (4:17.84) to finish nineteenth overall. coming through the first 400m in sixty Next up was the 800m. Representing seconds and the mile in 4:21. This fast Following the 1500m was the Utah State, Clay Lambourne was the start caused a lot of havoc among the steeplechase semifinal. Grayson only Utah athlete to qualify. While athletes ultimately causing a lot of Murphy of the University of Utah he was ultimately eliminated in the changes to race plans. Dillon Maggard and Cierra Simmons of Utah State

RUN UTAH.COM magazine RUN UTAH.COM semifinal, Lambourne deserves a lot ending up being the top dog for Utah would toe the line for this event. 36 Murphy came into the meet as one of Men’s Day Two The men’s 800m saw another collegiate the favorites to podium after taking As day two is only comprised of finals record holder get beat to the line as eighth at the NCAA Cross Country the number of athletes we have sophomore Michael Saruni (PR of Championships, second at the Pac- competing drops off quite a bit. No 1:43.25) of UTEP finished in third. The 12 championships, and third at the athletes from Utah were represented in freshman from Mississippi State, Marco Stanford Invitational. She didn’t the 1500m or the 800m. Arop, finished in second, and Isaiah disappoint winning her heat in a PR Harris from Penn State got the big win of 9:48.57. Following closely behind The men’s 1500m included a big upset in 1:44.76. her was Simmons who also ran a PR as Josh Kerr, collegiate record holder, of 9:50.35. Each of their performances failed to repeat as the winner. Oliver The final distance race of the meet for earned them a spot in the final two Hoare from Wisconsin won a tactical the men was the 5k final. Utah had 4 days later. race in 3:44.77 followed by Vincent athletes doubling back from the 10k Ciattei of Virginia Tech (3:45.012) and final two days ago, Linkletter from BYU,

2018 NCAA Track & Field & Field Track 2018 NCAA Unfortunately, no Utah athletes Josh Kerr (3:45.015). Maggard from Utah State, McMillan qualified for the 800m or 10k. We will from BYU, and Young also from BYU. cover the winners of the 800m final in Up next on day two was the This is another race that is often run day two. The 10k was a very fast race steeplechase final. Our two qualifiers in a tactical manner in championship as it saw a thirty-year-old meet record from day one’s prelims, Owens and races and this one played out in exactly fall due to Sharon Lokedi’s (Kansas) Shumway, both finished as All- that way. Again, our top runner was 32:09.20 winning time, but she wasn’t Americans finishing in sixth and Maggard taking sixth place, behind the only runner to break the old meet seventh in the twelve-man field. him was Linkletter bouncing back record as five other runners dipped Minnesota’s Obsa Ali was the winner from a disappointing 10k to finish under the previous record. Dorcas running a PR of 8:32.23, Eastern eighth, Young finished in twelfth, and Wasike of Louisville took second and Kentucky’s Jamaine Coleman was McMillan finished the race in twenty- Karissa Schweizer of Missouri took second, and Stanford’s Steven Fahy fourth. Grant Fisher from Stanford third. took third. took third, Justyn Knight the pre-race

RUN UTAH.COM magazine RUN UTAH.COM favorite from Syracuse took second, 37 and this year’s 5k national champ was win in 9:39.28 winning by more than If you would like to view full Sean McGorty from Stanford with a 6 seconds. Charlotte Prouse (New results of every event at the NCAA time of 13:54.81. Mexico) was second and Paige Stoner Championships check out the official (Syracuse) was third. Both Utah athletes results here. Women’s Day Two have earned All-American honors. The final day of competition for the women, and the meet as a whole, The women’s 800m was up next. started off with a bang. The Women’s Raevyn Rogers of Oregon was the 1500m, always a fan favorite distance women to beat the last few years to watch, was first. Jessica Hull from collecting five national titles, but now Oregon got the win in 4:08.75, Nikki that she has graduated it was time to Hiltz from Arkansas finished second crown a new champion. That champion in 4:09.14, and Stanford’s Elise Cranny was Sammy Watson the freshman from

2018 NCAA Track & Field & Field Track 2018 NCAA took third in 4:09.49 Texas A&M winning in 2:04.21. She was followed by Abike Egbeniyi from The single distance event of day two Middle Tennessee State and Ashley for the women that had Utah athletes Taylor from Northern Arizona. Preston is a former student athlete at Weber State University from Kaysville, UT. At Weber was the steeplechase and both of our State he competed in the 5k and 10k on the athletes that qualified came ready to The final distance race of the meet was track. He graduated in the spring of 2018 with compete. Murphy from the University the women’s 5k. After doubling back a degree in Exercise and Sport Science. He of Utah finished in sixth nearly equaling from a third-place finish in the 10k still runs as a member of the Utah Running her time from the semifinal running Karissa Schweizer of Missouri struck Elite racing team and is working towards the 9:48.80. Simmons from Utah State gold winning the race in 15:41.58. Allie Olympic Trials Marathon in 2020. He is one of surpassed her time from the semifinals Buchalski of Furman finished just one the managers at UtahRunning.com and loves to get another PR (9:49.33) and finish second shy of Schweizer in second and coaching and helping other athletes reach in eighth place. Allie Ostrander the Lilli Burdon of Oregon rounded out the their goals. Outside of running he enjoys hiking, biking, swimming, and rock climbing.

RUN UTAH.COM magazine RUN UTAH.COM Sophomore from Boise State got the top three. 38 LookingLooking forfor aa NewNew PlacePlace ToTo Advertise?Advertise?

RunRun UtahUtah MagazineMagazine Utah’s Premier Online Magazine and UtahRunning.comUtahRunning.com Utah’s #1 Online Race Directory Your Ad provide unique, Here direct access to the online running community ThroughoutThroughout UtahUtah

For more information about our innovative and affordable advertising solutions, email Check out our advertising options! [email protected] today. Click here. 39 Support Your Local Running Stores Just ‘Click’ on the store below that you’d like to visit online... Race Calendar

40 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

August Races

Friday, August 3 Saturday, August 11

Race Calendar Spectrum of Colors Glow Runy, Provo Tower Rock Run 2018, Manila #3 Vigor Utah, Cottonwood Heights Saturday, August 4 Skyline Mountain Marathon, Eden Kat’cina Mosa 100K Mountain-Challenge Run, Springville Bluffdale Badlands 5K & 10K Run, Bluffdale Bountiful Reverse Order Triathlon, Bountiful Escape from Black Ridge, Herriman Triathlon Dash for Donation, SLC 2017 Park City Trail Series 15K, Park City Roy Days 5k Run and 2 Mile Walk, Roy Bubble Run, Salt Lake City Crazy Bobs Bair Gutsman, Fruit Heights Lindon Days 5k Fun Run, Lindon Crandall Canyon Memorial Run, Huntington First Dam Pancake Run, Logan Parowan City 1/2 Marathon-Yankee Meadow Run, Parowan Salem Days 5k/1 Mile Fun Run 9th Annual Herriman Mustang Stampede, Herriman Washington County Fair Run, Hurricane Tushar Mountain Runs, Beaver The Launch Team 5K/10K - 80’s Party!, SLC Orchard Days Fun Run, Santaquin Layton Triathlon - Sprint/Mini/Kids/Relay, Layton Raspberry Days Run, Laketown Jordanelle State Park Veterans Salute 5k and Fun Run, Heber City Run4Refugees 5k, 10k and Family Run, Lehi 2018 Elephant Rock Trail Run, Bountiful Donate Life Transplant Games Dash for Donation, SLC Porter’s Half Marathon and 10k, Draper Lantern Run- Salt Lake City Altitude Mud Run, Monticello Thursday, August 16 Highline & River Trails Race, Logan SLRC Street Mile, SLC

Friday, August 10 SoJo Super Hero, South Jordan I Run This Town Marysvale 5K Walk/Run, Marysvale RUN UTAH.COM magazine RUN UTAH.COM 41 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

August Races

Saturday, August 18 Saturday, August 25 Race Calendar Hobble Creek Half Marathon, Mapleton Fish Lake Relay, Richfield Race Calendar Triathamom, Riverton Friends Forever 5K, SLC END IT OGDEN 5K Utah’s Toughest Triathlon, Heber City Run the Runway ‘18, North Logan 2018 Altra Top of Utah Half Marathon, Providence Run Elevated Half Marathon, Sandy Mt Nebo Marathon, Half, and 5K, Payson Herriman Hold Em Half (Trail Race), Herriman Race Across France, Amercian Fork Mid Mountain Marathon, Park City Path to Opioid Prevention 5k and Half Marathon, Riverdale Jordanelle Triathlon, Heber City Run for Home 10k & 5k, SLC Sunday, August 26 Stansbury Days Triathlon, Stansbury Park Day of the Dog: Run, Walk or Jog 5K & 10K, SLC Own Every Second 5K sponsored by KidsEat! Foundation, SLC Focus 4 Run 2018, Roy Friday, August 31 Ashley 50 Ultra and Relay, Vernal Purple Heart Day 5K & 10K, Murray Green Eggs and Ham Run, West Jordan 12 Hours of Asaayi, Monument Valley Embrace Recovery 5K 2018, SLC

Sunday, August 19 Potato Day 5K & 10K, Murray

Friday, August 24 The Lunatic Triathlon HELPER 2018, Helper RUN UTAH.COM magazine RUN UTAH.COM 42 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

September Races

Saturday, September 1 Saturday, September 8

Race Calendar Swiss Days 10K & kids race, Midway Kokopelli Triathlon, Hurricane Hooper Tomato Days 5K - 3.5K Walk - Kids K The Classic Race 10K/5K, Layton Footsteps for Fertility, SLC SoJo Rivalry Run, South Jordan Pocatello Marathon - Running The Gap, Portage REVEL Big Cottonwood Marathon & Half, SLC East Canyon Marathon - Half Marathon, 10K, 5K, Morgan Ability 1st Utah 16th Annual Run, Provo Stand with Refugees, Cedar City The Brineman Triathlon, Syracuse Smile Run (or Walk) 5K & 10K for Suicide Prevention Month, Murray West Valley Family Fitness Center Triathlon, West Valley City Fiesta Race 5K, Provo Discrete Peak Cirque Series-Snowbird Rover Run, Provo Scout-O-Rama 5K/10K Fun Run, Farmington

Monday, September 3 Sunday, September 9 South Davis Labor Day Tri, Bountiful Grandparents Day 1 Mile, 5K & 10K, Murray Labor Day PUN RUN, American Fork Navajo Code Talker 29K Run, Monument Valley Francis Frontier Days 5k, Francis Temple to Temple Steeplechase, South Jordan Thursday, September 13 Be the Force in Recovery 5K, Kaysville Thursday, September 6 Read A Book Day 5K & 10K – Take A Look, It’s In A Book, Murray Saturday, September 15 Goliath Triathlon, Syracuse Friday, September 7 2018 Huntsville Utah Marathon, Huntsville Kokopelli 100 & 140, Moab Camp Yuba Triathlon, Levan Shamba Safari Chase 5k, Syracuse Little Grand Canyon Marathon, Half Marathon and 10K, huntington 2018 Park City Trail Series Half Marathon, SLC RUN UTAH.COM magazine RUN UTAH.COM 43 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

September Races

Saturday, September 15 Uintah Half Marathon, Vernal Race Calendar Hurricane Half Marathon, Hurricane The Grand to Grand Ultra, Kenab Race Calendar Bear Lake Brawl Triathlon - Sprint/Olympic, Garden City Barefoot Run for Africa 5K, Orem Bear Lake Brawl Triathlon - Full 140.6 & Half 70.3, Garden City Mountain 2 Metro, Ogden Run to Walk 5K, Provo Footsteps for Fertility 5k St George Altra Top of Utah Marathon 2018, Logan Race Around Relay, Provo XTERRA PAN AM CHAMPIONSHIP AND UTAH SPRINT, Huntsville Squatters Brew Pub Chasing Tail Run, SLC AG Run for a Reason: Leo Thurgood, Ogden Bear Lake Monster 50 Miler, Garden City The Good Boy Trail Series, Orem Sunday, September 16 Crazy Wine Dash-Salt Lake City Run for the Nuns Run/Walk 5K, Holladay Woman of Steel 50 Mile Relay, Midway XTERRA TRAIL RUN NATIONALS AND UTAH 5/10KM, Huntsville Hobbit Day 5K & 10K – The Journey to Middle Earth, Murray Bonneville Shoreline Trail, Millville Thursday, September 20 The Wasatch Mile, SLC Tuesday, September 25 Kays Creek Fall Festival 5K Fun Run, Kaysville Friday, September 21 Salt To Saint Relay, SLC Wednesday, September 26 Moonlight Half Marathon, Mapleton Dashing Divas 5K & 10K, Murray Four Seasons, Four Miles (VIRTUAL RACE), SLC Friday, September 28 Saturday, September 22 The Badcat Ultra Distance Triathlon, Hanksville The Railroad Run, Provo Santa Clara Swiss Days 5K, Santa Clara RUN UTAH.COM magazine RUN UTAH.COM 44 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

September Races October Races

Saturday, September 29 Thursday, October 4

Race Calendar Crimson Canyons Ultra, Richfield Grand Circle Trailfest, Kenab H.A.M. It Up Against Hunger Race, St. George Witch Run 5K, West Jordan Saturday, October 6 Pink Series Park City St. George Marathon, St. George Jordan River Marathon - 2018, Lehi Race Across Ireland, Amercian Fork Friday, October 12 Do-do Dash 5K Fun Run, SLC Moab 240 Endurance Run, Moab Scarecrow Fun Run 2018, Nibley Saturday, October 13 Corner Canyon Ultra Trail Run, Draper Dugway Trail and Ultra Run, Dugway BYU Homecoming Cougar Run, Provo Strutt Your Mutt SLC Escalante Canyons Marathon To see MORE RACES and Antelope Island Marathon. Half, 10K, 5K race info Click Here! Sound of Hope 5K for Suicide Prevention Sunday, October 14 The Other Half Half Marathon, Moab

Friday, October 19 Pony Express Trail 50 and 100, Faust RUN UTAH.COM magazine RUN UTAH.COM 45 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

October Races November Races

Saturday, October 20 Saturday, November 3 Race Calendar Cedar City Thunderbird 50K Turkey Triathlon & 5k, Orem Race Calendar SoJo Marathon 2018, South Jordan Snow Canyon 1/2 Marathon, 5K, & Tuff Kids’ Run, St. George BYU Sugar Rush 5k, Provo Holiday Heroes 5K and 1 Mile \’Fun\’draiser Run, Riverton Moab Trail Marathon Friday, October 26 Zeitgeist Half Marathon, Boise, Idaho, Logan Hurricane Halloween Neon Night Run Naatsisaan Trail Ultra, Mexican Hat Saturday, November 10 2018 Sandy City Turkey Trot 5K, Sandy Saturday, October 27 Mayan Miracle 5K: Day of the Dead, Farmington Saturday, November 17 The Boo Dash, Southern Utah Smithfield Holiday Turkey Trot, Smithfield Haunted Hustle, SLC Holy War 5K 2018, SLC Southern Utah Triathlon - Sprint & Olympic, Hurricane Dead Horse Ultra, Moab 2018 First Dam Scary Run, Logan Las Chalitas 5K Turkey Trot, Spanish Fork Race Across Mexico, American Fork Mountain Valley Marathon, Monument Valley

Thursday, November 22 Utah Food Bank\’s Utah Human Race, Draper Thankful 13 Half and 5k, Lehi Cold Turkey Run- Millcreek5k or City Creek 6k, SLC Upper Valley Turkey Trot, Bear River City Turkey 10K, Family 5K and Gobbler 1K, Bountiful RUN UTAH.COM magazine RUN UTAH.COM 46 Don’t miss a single race! Utah’s Largest Online Get free e-mail alerts at Race Directory

November Races December Races

Saturday, November 24 Saturday, December 1

Race Calendar Utah Santa Run 5K - Ogden Downtown Gardner Village Santa Run 5K - West Jordan Race Across Norway, Amercian Fork Utah Santa Run 5K - Provo Shops at Riverwoods, Provo Jingle Bell Run - Salt Lake City

Saturday, December 8 The Capstone Races, St. George

Saturday, December 29 Race Across Scotland, Amercian Fork

To see MORE RACES and race info Click Here! RUN UTAH.COM magazine RUN UTAH.COM 47 So How Did We Do?

We want to hear from you!

Do you have any thoughts or ideas on how we can make Run Utah Magazine even better?

How about interesting content that could benefit the Utah running community?

Your feedback will help us to make Run Utah Magazine an ongoing success, so give us your feedback by sending an email to [email protected], or leave us a message at http://facebook.com/utahrunning

Happy running!