MARATHONTHE AN INSIDER'S NOW GUIDE TO (OR WATCHING) THE ING NYC WHO COMES NEXT? MEET THE RISING U.S. MARATHON STARS 90 MINUTE MARATHONERS IT'S TRUE (SEE P. 26) THE NEW SCIENCE OF RUNNING HOW TO TRAIN SMARTER, EAT BETTER, FINISH STRONGER 'S BEST ADVICE p. 32

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Shooting Stars U.S. star debuts at 4 New York this fall. Her compatriot may soon follow. By Mark Will-Weber “The Greatest Festival” Our neighborhood-by-neighborhood 6 guide to the ING Marathon. By Mark Will-Weber New & Improved Cutting-edge research is changing 14 running as we know it. Here are four key advances, and what they mean for you. By John Hanc In the Long Run Despite all the changes in running, 20 one thing remains constant: the lure of running 26.2 miles. By Doug Rennie Sleek & Speedy Today’s racing wheelchairs are sleek, 26 sexy—and powered by some of the world’s most amazing athletes. By Megan McMorris The Hall Way America’s fastest marathoner shares 32 advice on training, racing, and leaving the world a better place. By Adam Bean

COVER PHOTO: JOHN BLANDING/BOSTON GLOBE/LANDOV; THIS PAGE; JOE DRIVAS/GETTY IMAGES

2 NISSAN MARATHON NISSAN MARATHON 3

NissanMarathon_TOC_5SHIPrev3.ind2 2 7/30/10 11:28:53 AM 07302010113038 THE STAFF

Editor Adam Bean Designer Wylie Nash Senior Managing Editor Jennifer Jaroneczyk Hawthorne Managing Editor Kathleen Baxter Photo Editor Tony Nolan Copy Editor Elaine Cipriano Assistant Editor Emily Dean Production Manager Amanda Bailey

Rodale Custom Content & Marketing ------Project Manager Michelle Jones Associate Publisher/Marketing Marcie Avram Creative Director Carol Pagliuco Vice President/Editorial Director Nelson Peña Senior Vice President Valerie Valente

2 NISSAN MARATHON NISSAN MARATHON 3

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stats Name: Shalane Flanagan Age: 29 Height: 5-5 Weight: 113 Hometown: Marblehead, MA Coach: Strengths: Would bring serious speed to the marathon (Flanagan has held American records for 3-K, 5-K, and 10-K). Steady under pressure, as shown by 2008 Olympic starsSports fans never know when torches Flanagan and Galen Rupp, two distance- bronze medal in the 10,000 meters. will be passed. At some point, Kobe took running stars who have never attempted a Michael’s spot, and Tom Brady became marathon. But they will. Flanagan is set to go his generation’s Joe Montana. And at some at New York this fall. Rupp’s debut may have point, the masters of the marathon—Paul to wait a little longer. Tergat, Haile Gebrselassie, Catherine Ndereba, Derartu Tulu, — step aside and make room for new heroes. shalane fl anagan Is this the year it happens at New York? We Shalane Flanagan has been quite up-front never know. But we do know who to watch. about a move to the marathon. As she re- On the U.S. side, among the men, that cently said, rather coyly, “I would love to would be Meb Kefl e z i g h i , 35, the defending make myself into a marathon runner before

New York City Marathon champion and the IMAGES 2012.” (2012 happens to be the Olympic fi rst American since Alberto Salazar to win Marathon date in .) at New York, with a personal best of 2:09:15 With a 10,000-meter bronze medal at in 2009. With a win this year, the Olympic the 2008 Olympics and her course-record Marathon silver medalist would become the 1:09:41 in Houston for the half-marathon fi rst man to win back-to-back Big Apples in earlier this year, the 29-year-old Flanagan is more than a decade. ILLUSTRATED/GETTY poised to post a fabulous marathon debut. stats Then there’s , the most She described her debut half in Houston as Name: Galen Rupp successful American women’s marathoner SPORTS feeling “like a training run” until the very end. Age: 24 Height: 5-11 Weight: 138 over the last decade. Her Olympic Mara- Flanagan’s fans—and New York City

Hometown: Portland, OR thon bronze medal and triumph at the 2006 IMAGES; Marathon followers—will have to wait no lon- Coach: Alberto Salazar provide her a more-than- ger, as the world-class runner announced in Strengths: Has already shown great range adequate pedigree. But with tremendous mid-June that she will make her 26.2-mile (3:57 mile to 27:10 in the 10,000 meters), and foreign competition fl ocking to New York debut on the streets of the Big Apple. And his well-known racing grittiness will come in City, any number of returning veterans could what better place to get started, guns blaz- handy when he moves up to the marathon. Has take the crown. STOCKMAN/GETTY ing, than New York City? a highly experienced coach who has been there, Meanwhile, young competitors are jos- Flanagan obviously agrees. She was able

done that, and is happy to pass on the torch. tling for the torch. Among them, Shalane MATTHEW to observe the guts and glory last year when

4 the marathon now the marathon now 5

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At this year’s ING , the returning veterans will likely rule the roost. But keep an eye on two rising U.S. superstars who will soon be looking to make their mark By Mark Will-Weber starsSports fans never know when torches Flanagan and Galen Rupp, two distance- Mary Wittenberg, president of the New York will be passed. At some point, Kobe took running stars who have never attempted a Road Runners, invited her to ride in one of Michael’s spot, and Tom Brady became marathon. But they will. Flanagan is set to go the lead vehicles. This year, Flanagan may his generation’s Joe Montana. And at some at New York this fall. Rupp’s debut may have well fi nd herself in the lead pack of the race point, the masters of the marathon—Paul to wait a little longer. again. This time she’ll be running it. Tergat, Haile Gebrselassie, Catherine Ndereba, Derartu Tulu, Paula Radcliffe— step aside and make room for new heroes. shalane fl anagan galen rupp Is this the year it happens at New York? We Shalane Flanagan has been quite up-front This past spring, the former University of never know. But we do know who to watch. about a move to the marathon. As she re- Oregon star hammered out a blazing 27:10 On the U.S. side, among the men, that cently said, rather coyly, “I would love to for 10,000 meters on the track—several sec- would be Meb Kefl e z i g h i , 35, the defending make myself into a marathon runner before onds under the former U.S. record formerly

New York City Marathon champion and the IMAGES 2012.” (2012 happens to be the Olympic held by, yes, Meb Kefl ezighi. But from Rupp’s fi rst American since Alberto Salazar to win Marathon date in London.) standpoint, there was just one problem: at New York, with a personal best of 2:09:15 With a 10,000-meter bronze medal at Chris Solinsky—another world-class runner in 2009. With a win this year, the Olympic the 2008 Olympics and her course-record training in Portland, Oregon—ran a 1:56 fi nal Marathon silver medalist would become the 1:09:41 in Houston for the half-marathon 800 meters in that same race to become the fi rst man to win back-to-back Big Apples in earlier this year, the 29-year-old Flanagan is fi rst American to break 27 minutes. more than a decade. ILLUSTRATED/GETTY poised to post a fabulous marathon debut. “I did break the record,” shrugged Rupp Then there’s Deena Kastor, the most She described her debut half in Houston as afterward. “It just happened that another successful American women’s marathoner SPORTS feeling “like a training run” until the very end. American ran faster.” over the last decade. Her Olympic Mara- Flanagan’s fans—and New York City And while the big, muscular Solinsky thon bronze medal and triumph at the 2006 IMAGES; Marathon followers—will have to wait no lon- is unlikely to ever consider a marathon, it’s London Marathon provide her a more-than- ger, as the world-class runner announced in probably only a matter of time until Rupp adequate pedigree. But with tremendous mid-June that she will make her 26.2-mile steps up and follows in the footsteps of his foreign competition fl ocking to New York debut on the streets of the Big Apple. And coach, three-time New York City Marathon City, any number of returning veterans could what better place to get started, guns blaz- champion Salazar. take the crown. STOCKMAN/GETTY ing, than New York City? Salazar won his fi rst New York at age 22, Meanwhile, young competitors are jos- Flanagan obviously agrees. She was able but the 24-year-old Rupp may still be years tling for the torch. Among them, Shalane MATTHEW to observe the guts and glory last year when away from his debut marathon. Or is he? •

4 the marathon now the marathon now 5

NissanMarathon_Titans_5SHIPwn.in5 5 7/22/10 11:04:16 AM 07222010110622 NEIGHBORHOOD WATCH Whether you’re at the front of the pack or in the back, New York City’s fi ve boroughs offer unparalleled majesty and diversity.

greatest festival” IMAGES AFP/GETTY

6 the marathon now the marathon now 7

NissanMarathon_Crowds_5SHIPwn.in6 6 7/19/10 5:04:21 PM 07192010170531 The ING New York City The sun was glinting off the streets, Marathon has been and the last of the autumn leaves were brittle upon the trees. The runners in- called the greatest folk stinctively sought out any sliver of shade. gathering and the most The feeble arch of water from a garden hose outside the brownstone or bodega electric sporting seemed nothing less than Godsent. spectacle in the world. It was 1984, and even the race lead- Want proof? Try er—Orlando Pizzolato of —was foun- dering in the double hammerlock of heat running or watching and humidity. His body suffering from it. Or, perhaps less dehydration, Pizzolato could feel his ham- string quivering like a string on an ancient taxingly, take our Stradivarius. In Harlem—with less than neighborhood-by- 10-K left—he was reduced to a stagger. neighborhood tour for Could it be that his big lead, in the most important marathon of his career, would runners and spectators melt right before him like an ice pop in the hand of a child? By Mark Will-Weber Up ahead, his police escort—who just happened to speak some Italian—must have sensed the marathoner’s despera- tion. And though Pizzolato’s eyes were stinging with sweat, his ears distinctly “the

greatestheard these words fl oat back to him from festival” the motorcycle cop: “Cinquantamila dol- lari! Cinquantamila dollari!” (“Fifty thou- sand dollars!” “Fifty thousand dollars!) And so Pizzolato broke back into a shaky trot. The Italian stopped and walked several more times. But each time the cop broke through his marathon haze with a bullhorn- like bellow: “Cinquantamila dollari!” He re- peatedly rallied and—eventually—Pizzolato won his 50 grand in a heat-slowed shuffl e of 2 hours, 14 minutes, 53 seconds. The average runner cannot, of course, IMAGES bank on winning thousands of dollars or basking in the glory of crossing the fi nish

AFP/GETTY line in fi rst. These gifts—like nectar—are

6 the marathon now the marathon now 7

NissanMarathon_Crowds_5SHIPwn.in7 7 7/19/10 5:04:24 PM 07192010170534 reserved for the marathon gods. But there THE START Spectators are not allowed on sidic Jewish enclave in Wil- are no crowds in the world that dispense the Verrazano-Narrows Bridge (its western liamsburg (around mile 10). marathon magic as generously as the multi- end arching up from the race start on Staten But you’ll see evidence of ethnic, incredibly enthusiastic masses that Island) for the simple reason that there are dozens of different cultures swarm the sidewalks of New York on the already 40,000-plus runners prepared to on the lengthy jaunt through fi rst Sunday in November—and they lavish tramp across it. But the bridge itself—the Brooklyn—some long-estab- their praise upon Olympian and back-of- hovering news helicopters, the pent-up at- lished, like Polish or Italian, the-pack plodder in near-equal measure. mosphere, the fi reboats spraying huge arcs but also Hispanic, Asian, But it’s not just spectator support that of red, white, and blue water in the harbor— and Middle Eastern. Of makes running New York one of the most in- provides more than enough electricity. As course, the runners them- credible experiences in sports. The course four-time New York City champ Bill Rodgers selves are often bringing itself is a moveable feast for the senses— once said: “The starting line of the New along their own cultural the majestically arched bridges, looming York City Marathon is kind of like a giant effect on the race, since skyscrapers off in the distance, the glorious time bomb behind you about to go off. It is virtually half the fi eld comes fi nish, and, closer to ground the most spectacular start in sports.” from outside the U.S.

level, the sights, sounds, and vibes of the BOYLE/NEWSPORT/CORBIS Runners cross the Pulaski multicultural neighborhoods that make up BROOKLYN Runners fl ow down the bridge Bridge, leaving Brooklyn, for a the very core of the Big Apple. and into Brooklyn, like lava from a volcano. STEVE brief swing into similarly diverse Confi n e d to Central Park from 1970 to The serious, running-for-my-best-time mara- Queens. Here, you can look for 1975, it was a quaint little race in its initial thoners are already tuned into their “splits.” PHOTO; the accordion guy—of Polish descent—who years. But once it went “fi ve boroughs,” the But those in less of a hurry—the I-just-want- cranks out jaunty Irish jigs and reels to spur race transcended all ex- to-fi n i s h throngs—can take in the sights. on the runners.

SCREAM pectations—for runner Ethnic neighborhoods abound in Brook- HAVIV/VII/AP TEAM The New and spectator alike. lyn, perhaps the most famous being the Ha- RON QUEENSBORO BRIDGE AND FIRST York crowds AVENUE “When you run up First Avenue are the big- in New York, if you don’t get goose bumps, gest and most there’s something wrong with you,” Olym- boisterous in pic Marathon winner Frank Shorter once marathoning— quipped. Sometimes aptly referred to bar none. as “The Wall of Sound,” runners hear this as they sweep off the Queens- boro span onto First Avenue. Actually, you start hearing it minutes earlier, but then it smashes into you—and you into it—and it’s a wonderful thing indeed. Just be careful. The boisterousness can be dangerous to runners. Veteran runner Gordon Bakoulis (fi ve-time Olympic Marathon Trials qualifi er, sev- en New York City Marathon fi nishes) has said that runners should not get carried away in this stretch (meaning, resist the urge to “high-fi ve” your way along First Avenue), but instead, draw in the energy and use it in the tougher miles yet to come. For spectators, First Avenue is also a prime spot to contract “mara- thon fever”—the overfl ow crowds outside bistros, delis, and pubs are obviously inspiring the runners. But make no mistake; the reverse is true

8 the marathon now the marathon now 9

NissanMarathon_Crowds_5SHIPwn.in8 8 7/20/10 3:25:07 PM 07202010152559 THE START Spectators are not allowed on sidic Jewish enclave in Wil- the Verrazano-Narrows Bridge (its western liamsburg (around mile 10). end arching up from the race start on Staten But you’ll see evidence of Island) for the simple reason that there are dozens of different cultures already 40,000-plus runners prepared to on the lengthy jaunt through tramp across it. But the bridge itself—the Brooklyn—some long-estab- hovering news helicopters, the pent-up at- lished, like Polish or Italian, mosphere, the fi reboats spraying huge arcs but also Hispanic, Asian, of red, white, and blue water in the harbor— and Middle Eastern. Of provides more than enough electricity. As course, the runners them- four-time New York City champ Bill Rodgers selves are often bringing once said: “The starting line of the New along their own cultural York City Marathon is kind of like a giant effect on the race, since MASS time bomb behind you about to go off. It is virtually half the fi eld comes MIGRATION the most spectacular start in sports.” from outside the U.S. Thousands as well. Hundreds, if not thou-

BOYLE/NEWSPORT/CORBIS Runners cross the Pulaski stream up First sands, of fans each year catch the BROOKLYN Runners fl ow down the bridge Bridge, leaving Brooklyn, for a Avenue in marathon bug by merely watching. and into Brooklyn, like lava from a volcano. STEVE brief swing into similarly diverse Manhattan. Many of them at this very spot. The serious, running-for-my-best-time mara- Queens. Here, you can look for thoners are already tuned into their “splits.” PHOTO; the accordion guy—of Polish descent—who BRONX CHEER? The New York course But those in less of a hurry—the I-just-want- cranks out jaunty Irish jigs and reels to spur barely dips its toe into this borough (home to-fi n i s h throngs—can take in the sights. on the runners. of the Yankees and cross-country mecca

Ethnic neighborhoods abound in Brook- HAVIV/VII/AP Van Cortlandt Park) before it heads back

lyn, perhaps the most famous being the Ha- RON QUEENSBORO BRIDGE AND FIRST to Manhattan. It’s a diffi cult spot for run- AVENUE “When you run up First Avenue ners. For one thing, it’s all the way up First in New York, if you don’t get goose bumps, Avenue, which feels a loooong way from there’s something wrong with you,” Olym- the fi nish (guess what, it is!). For another, pic Marathon winner Frank Shorter once the crowd support can be sporadic, as the quipped. Sometimes aptly referred to as “The Wall of Sound,” runners hear this as they sweep off the Queens- the shirt off his back boro span onto First Avenue. Actually, “In 1979, I came over [from Ireland] to run the mara- you start hearing it minutes earlier, but thon,” s a y s Irish-born James O’Brien (now media then it smashes into you—and you into relations head for the New York Athletic Club). “Run- it—and it’s a wonderful thing indeed. ning with thousands of others in a marathon sounded Just be careful. The boisterousness brilliant. But I had never been to New York before; in can be dangerous to runners. Veteran fact, I had never been to America. I arrived around runner Gordon Bakoulis (fi ve-time midnight on a late fl i g h t . Olympic Marathon Trials qualifi er, sev- “But the next day, I was out running the mara- en New York City Marathon fi nishes) thon. …My hamstring got so tight I had to stop and has said that runners should not get stretch it on the Queensboro Bridge.… Up in Harlem, I carried away in this stretch (meaning, was barely shuffl i n g along, and suddenly this crazy guy resist the urge to “high-fi ve” your way appeared. He was jumping up and down screaming along First Avenue), but instead, draw at me—absolutely screaming!—to “Get running! Get in the energy and use it in the tougher running!” So I did start running again, and eventually miles yet to come. I fi n i s h e d . For spectators, First Avenue is “However, the person who was supposed to meet also a prime spot to contract “mara- me never showed up. So here I was, this cold, shivering, thon fever”—the overfl ow crowds young Irish guy in Central Park, and it was getting dark. outside bistros, delis, and pubs are I asked this race volunteer what I should do. So the guy obviously inspiring the runners. But gave me a dime, a subway token, and then—literally—the make no mistake; the reverse is true shirt off his back so I wouldn’t be cold.”

8 the marathon now the marathon now 9

NissanMarathon_Crowds_5SHIP_rev29 9 7/26/10 12:19:47 PM 07262010122037 one joyous family Former track great Chris- that the human race can assisted by 2.5 million topher Brasher co-found- be one joyous family, black, white, and yellow ed the London Marathon working together, laugh- people, Protestants and in 1981. A huge part of ing together…achieving Catholics, Jews and his inspiration came from the impossible. I believe it Muslims, Buddhists and running New York in 1979. because I saw it happen. Confucians, laughed, Soon afterward, Brasher Last Sunday…12,000 men, cheered, and suffered in wrote: “To believe this women, and children from the greatest folk festival story you must believe 40 countries of the world, the world has seen.”

neighborhood is more business than resi- didn’t come all the way out here to see you dential. But in recent years, this part of the walk.” I started running again.) course—20 miles in—has cranked up the energy thanks in part to sponsored cheer- CENTRAL PARK New Yorkers and visitors ing sections now present along the way. love this oasis in the middle of Gotham. And it is much appreciated. Consequently the crowds here (at 23 to 25 miles) are loud and supportive. But for HARLEM The vibe of Harlem is no-non- dead-tired runners, this enthusiasm can cut sense fans. Don’t even think about walking both ways. It’s classic love/hate. On the one on this stretch between 135th and 110th hand, as a runner, you love the in-your-face Streets. The citizens (some just back from support. The crowds are close, and you brunch or church or both) will be yelling need every bit of energy they can deliver. On “encouragement”—and you will keep run- the other hand, at this point, many I’ve-had-it ning. (Writer’s note: I was having a particu- runners want to slink off the course, crawl larly diffi cult stretch here several years ago, under a big rock, and never come out. But so I stopped to walk for a few seconds, to the crowds won’t let you. So you push on. collect myself. As I shuffl ed by a man stand- Ah, but then there’s the turn just after ing alone, he said, rather pointedly, “Man, I 25 miles onto Central Park South, and you know you’re close. The crowds along this stretch make it feel like First new york’s fi n e s t Avenue all over again, except this Former New York City cop John Codiglia has worked time you’re a mile from the fi nish. the marathon for about 30 years—manning the same No surprise, then, that there’s a lot spot on Central Park South for half those. “The New of crowd-runner interplay: high-fi ves, York City Marathon is an event that is near and dear to yelling of names and nationalities, all- my heart,” Codiglia says. “It’s good for the economy…all too-brief “reunions” with loved ones, the Manhattan hotels are full. And, more importantly, it is stoic, thumbs-up acknowledgements. a chance for the city to proudly show the diversity of its Closer, closer, closer. neighborhoods… The fi nal turn into Central Park from “In the weeks directly after 9-11, well, it meant a lot Columbus Circle, and soon you see to us to have the race to rally around,” says Codiglia. the fi nish-line banner. The statue of On race day, he cheers on everybody through his Fred Lebow, so long the director of megaphone, from front-runners and the “blue-collar this great race, is there to greet you. guys” to Achilles International members pushing through Created by Jesus Ygnacio Domin- their disabilities to go the last half-mile. This year, de- guez, the work aptly depicts Lebow spite his recent retirement, you’ll fi n d Codiglia “working” clad in his running gear and a cap, his usual beat on Central Park South, bullhorn in hand. hand on hip, and his gaze fi xed in-

Encouragement, the occasional joke, a positive word for tently on his stopwatch. SEGAR/REUTERS/CORBIS

everyone. “Hey,” he says, “if you run by, look for me.” So good to see you, Fred. • MIKE

10 the marathon now the marathon now 11

NissanMarathon_Crowds_5SHIP_rev110 10 7/20/10 5:40:15 PM 07202010174111 REGRETS, THEY’VE HAD A FEW But relief and eu- phoria await at the fi nish line.

didn’t come all the way out here to see you walk.” I started running again.)

CENTRAL PARK New Yorkers and visitors love this oasis in the middle of Gotham. Consequently the crowds here (at 23 to 25 miles) are loud and supportive. But for dead-tired runners, this enthusiasm can cut both ways. It’s classic love/hate. On the one hand, as a runner, you love the in-your-face support. The crowds are close, and you need every bit of energy they can deliver. On the other hand, at this point, many I’ve-had-it runners want to slink off the course, crawl under a big rock, and never come out. But the crowds won’t let you. So you push on. Ah, but then there’s the turn just after 25 miles onto Central Park South, and you know you’re close. The crowds along this stretch make it feel like First Avenue all over again, except this time you’re a mile from the fi nish. No surprise, then, that there’s a lot of crowd-runner interplay: high-fi ves, yelling of names and nationalities, all- too-brief “reunions” with loved ones, stoic, thumbs-up acknowledgements. Closer, closer, closer. The fi nal turn into Central Park from Columbus Circle, and soon you see the fi nish-line banner. The statue of Fred Lebow, so long the director of this great race, is there to greet you. Created by Jesus Ygnacio Domin- guez, the work aptly depicts Lebow clad in his running gear and a cap, hand on hip, and his gaze fi xed in- tently on his stopwatch. SEGAR/REUTERS/CORBIS

So good to see you, Fred. • MIKE

10 the marathon now the marathon now 11

NissanMarathon_Crowds_5SHIPwn.in11 11 7/19/10 6:36:30 PM 07192010183808 AD PLACEMENT PAGE AD PLACEMENT PAGE improvednew &

When you pull the laces tight on laps on the track or on some other “circuit.” your running shoes and head out to that Slow running was pretty much everything glorious sweaty rhythm that is your morn- else. This has changed. Most coaches ing run, there’s something you may not and exercise physiologists now agree that realize: That run—all your runs, in fact—are a new kind of hybrid training may be key infl u e n c e d by countless advances in sci- to improving your performance. “There’s ence and technology that are occurring been a shift in the approach to training almost daily. They affect your running over the last three to fi ve years,” s a y s exer- shoes, your shorts and top, your MP3 play- cise physiologist Carwyn Sharp, Ph.D., of er, your training mind-set, everything. the College of Charleston in South Caro- Some of these changes make us faster lina. “We’ve gone from endurance athletes (thank goodness). Others help us become running long and slow, to simply running more confi dent in our running. Still others faster during their long runs.” make each run just a little bit easier. Sounds like a subtle shift, but it could Here, we’ll take a quick look at the theo- bring signifi cant improvements. The goal of ries behind some of the most exciting new these higher-intensity workouts is simple: advances—and show you how to put those to train your body to run faster and more theories into practice on your very next run. effi ciently at race time. Of course, this doesn’t mean you’re supposed to train at top speed all the time. It’s about running fewer miles per week—thus lowering your injury risk—but training putting a little more effort into more of the miles you do run.

advance PRACTICE STEININGER

Integrate distance and speed. For beginners: Add “strides” to at least one OTTO

run per week. These are short segments of BY THEORY running at around 90 percent of full speed. Time was, runners had two training speeds: At the end of your longest run of the week

fast and slow. Fast training was typically (done at your regular, conversational pace), ILLUSTRATED

14 the marathon now

NissanMarathon_Science_5SHIP.ind14 14 7/20/10 10:27:05 AM 07202010102815 Science and technology continue to change running as we know it. Or as we used to know it. Here are the latest key developments—and improved what they mean for you By John Hanc

laps on the track or on some other “circuit.” Slow running was pretty much everything else. This has changed. Most coaches and exercise physiologists now agree that a new kind of hybrid training may be key to improving your performance. “There’s been a shift in the approach to training over the last three to fi ve years,” s a y s exer- cise physiologist Carwyn Sharp, Ph.D., of the College of Charleston in South Caro- lina. “We’ve gone from endurance athletes running long and slow, to simply running faster during their long runs.” Sounds like a subtle shift, but it could bring signifi cant improvements. The goal of these higher-intensity workouts is simple: to train your body to run faster and more effi ciently at race time. Of course, this doesn’t mean you’re supposed to train at top speed all the time. It’s about running fewer miles per week—thus lowering your injury risk—but putting a little more effort into more of the miles you do run.

PRACTICE STEININGER

For beginners: Add “strides” to at least one OTTO run per week. These are short segments of BY running at around 90 percent of full speed. At the end of your longest run of the week

(done at your regular, conversational pace), ILLUSTRATED

14 the marathon now the marathon now 15

NissanMarathon_Science_5SHIP.ind15 15 7/20/10 10:27:09 AM 07202010102833 do four 50-meter strides with a 1-minute versational pace for the last 2 miles. Every PRACTICE recovery between each. (On the track, 50 week, add an additional 30 seconds of If you’re looking to become part of the meters would be about half the distance of faster running to those middle miles. You “wrist-top revolution” in running, here the straightaway.) can also gradually increase your overall are three of the latest models: Focus on form, Sharp says. “Head lev- distance as you get fi tter, from 8 to 10 to Garmin Forerunner 405CX el, don’t look down as you run, shoulders 12 miles and higher. Tracks your distance, pace, and back, elbows in,” he says. “And think light heart rate, then wirelessly sends on the feet, as opposed to pounding. You the data to your PC so you can want a quick turnover.” As you get stronger analyze it later. ($370) and more effi cient, play with the variables. buy.garmin.com/shop/shop. For example, extend the length of the technology do?cID=142&pID=31859&r strides to 100 or 200 meters, or increase a=true the number of 50-meter strides from four Polar RS300X G1 to six to eight. advance Allows you to get a detailed and For veterans: Add speedy sections to your Keep all your training comprehensive summary of your long run. Again, the new thinking is that information on your wrist. past 16 workouts. The data can be your long run shouldn’t just be long and saved on Polar’s “Personal Trainer” slow. Try this on your next 8-miler. Start website (polarpersonaltrainer.com), with 2 miles at an easy, warm-up pace, THEORY where you can build an archive of work- then pick it up. Run the fi rst 200 meters of Shoes accommodate your biomechanical outs in order to see your training trends your third mile at so-called “tempo” pace, needs; clothes get lighter yet better able to over time. ($250) which is roughly halfway between your nor- keep you warm or cool; iPods store more shoppolar.com/_polarususdenstore/cgi- mal training and sprinting pace. songs each year. But nowhere is the ad- bin/go.cgi/webstore/product?pid=F2222 When you’re done, drop to your normal, vancement of technology more evident than MRWMAVEM7LD9LH training pace for the rest of that mile. in a gizmo that attaches to your wrist. Timex Ironman Global Trainer with Repeat that pattern—a hard fi rst 200, That’s right, when we were all distracted GPS Technology and HR Monitor then back to normal pace—at the start of by Droids, iPods, and BlackBerry devices, Shows up to four data points so you can see miles four, fi ve, and six, then keep it at con- something wonderful came along called pace, distance, elapsed time, and your heart the “wrist-top computer.” It’s part GPS, rate all at once. Includes special software for part heart-rate monitor, part interactive triathletes that records data for each disci- training software. Oh yes, it’s also a pline. ($360) watch. One running-industry execu- timexironman.com/Products/Global _ tive describes them as “a conver- Trainer_G P S.htm gence of technology at the most convenient place for runners to get information: the wrist.” Wrist-tops monitor such things as your time, speed, mental distance, and intensity, then enable you to transfer that information to your home training computer or a separate website. Here you can advance track, analyze, and distrib- ute (to a friend or coach) Overcome your doubts. your workout data. In the not-too-distant future, it’s THEORY likely that wrist-tops will be “The bottom line is that running is a men- able to monitor your core body tal game,” s a y s executive wellness coach temperature, blood pressure, and Margaret Moore, CEO of Wellcoaches other physiological measures. Corporation and co-director of the Institute

16 the marathon now

NissanMarathon_Science_5SHIP.ind16 16 7/20/10 10:27:10 AM 07202010102834 versational pace for the last 2 miles. Every PRACTICE week, add an additional 30 seconds of If you’re looking to become part of the faster running to those middle miles. You “wrist-top revolution” in running, here can also gradually increase your overall are three of the latest models: distance as you get fi tter, from 8 to 10 to Garmin Forerunner 405CX 12 miles and higher. Tracks your distance, pace, and heart rate, then wirelessly sends the data to your PC so you can analyze it later. ($370) buy.garmin.com/shop/shop. technology do?cID=142&pID=31859&r a=true Polar RS300X G1 advance Allows you to get a detailed and Keep all your training comprehensive summary of your information on your wrist. past 16 workouts. The data can be saved on Polar’s “Personal Trainer” website (polarpersonaltrainer.com), THEORY where you can build an archive of work- Shoes accommodate your biomechanical outs in order to see your training trends needs; clothes get lighter yet better able to over time. ($250) keep you warm or cool; iPods store more shoppolar.com/_polarususdenstore/cgi- songs each year. But nowhere is the ad- bin/go.cgi/webstore/product?pid=F2222 of Coaching at McLean Hospital/Harvard vancement of technology more evident than MRWMAVEM7LD9LH Medical School. “When you get to that in a gizmo that attaches to your wrist. Timex Ironman Global Trainer with moment during a run or a race where you That’s right, when we were all distracted GPS Technology and HR Monitor need to turn up the dial or simply keep go- by Droids, iPods, and BlackBerry devices, Shows up to four data points so you can see ing, either you have both the drive and con- something wonderful came along called pace, distance, elapsed time, and your heart fi dence to do it, or you don’t. You decide.” the “wrist-top computer.” It’s part GPS, rate all at once. Includes special software for To develop that confi dence, more and part heart-rate monitor, part interactive triathletes that records data for each disci- more runners are turning to coaches. training software. Oh yes, it’s also a pline. ($360) And not the kind that count laps and watch. One running-industry execu- timexironman.com/Products/Global _ bark orders, but rather wellness coaches tive describes them as “a conver- Trainer_G P S.htm who specialize in behavioral change. gence of technology at the most And whether that change involves losing convenient place for runners to weight, quitting smoking, or starting a run- get information: the wrist.” ning program, the key to success is what Wrist-tops monitor such psychologists call “self-effi cacy.” That is, things as your time, speed, mental the belief in your ability to achieve what- distance, and intensity, then ever you’re attempting to do. enable you to transfer that information to your home training PRACTICE computer or a separate Enter what Moore describes as the website. Here you can advance ABCDE Model of Disputation, whereby track, analyze, and distrib- you confront, dispute, and dispel your ute (to a friend or coach) Overcome your doubts. doubts. Moore describes the ABCDE pro- your workout data. In the cess this way: not-too-distant future, it’s THEORY • Write down your Adversity (i.e., the chal- likely that wrist-tops will be “The bottom line is that running is a men- lenge you face). able to monitor your core body tal game,” s a y s executive wellness coach • Write down what you Believe about it. temperature, blood pressure, and Margaret Moore, CEO of Wellcoaches • Write down what the Consequences other physiological measures. Corporation and co-director of the Institute might be.

16 the marathon now the marathon now 17

NissanMarathon_Science_5SHIP.ind17 17 7/20/10 10:27:12 AM 07202010102836 • I will improve as a runner if I begin slowly, proved endurance and fi tness I’ll gain from BELIEVE build steadily, and do my best during each the training. Y DI IT SP and every run. It will be challenging but S U R T VE E not painful. D ERGY A EN • I don’t have to compare myself to S CE others. I can just focus on my own EN QU progress. nutrition CONSE • I want to make this a priority because the benefi ts will spill over into other areas of my life. advance I will feel better physically, be- Include more protein in the mix. come more confi dent, maybe lose a couple of pounds, and THEORY make new friendships. The typical runner’s diet once looked liked Energized! I will enjoy being an Atkins nightmare: carbs, carbs, and outside and getting my body more carbs. And it’s true, carbohydrates moving, no matter how far or fast are, always have been, and always will I go at fi r s t . be the primary fuel for runners. But stud- Experienced Runner ies are now showing that including protein Goal: I want to qualify for the Boston sources such as grilled chicken or fi sh on Marathon. that plate of pasta may put some additional Adversity: Qualifying for Boston is tough. spring in your step. When you eat it is im- I’ve been running for a few years and portant as well. • Dispute wi t h yourself (in writing) regarding haven’t been able to do it. “In the past two or three years, the timing any exaggerations, unhelpful beliefs, and Beliefs: I’m not getting any younger, that’s of protein intake and its value to endurance unnecessary consequences. for sure. I know I’ve lost some endurance. athletes has become more widely under- • Become Energized by writing out a com- Also, I don’t have the genetics of those stood and embraced by the sports nutri- pelling vision of what is possible. runners who seem to stay eternally young tion community,” says Doug Kalman, Ph.D., Here are examples of how the ABCDE and strong. professor of Sports Nutrition at Florida At- Disputation Model can be used by a begin- Consequences: I really haven’t gotten lantic University in Boca Raton, Florida. ner and an experienced runner. Whatever serious about the training I need to do in “The research has shown consistently your running experience or situation, you order to get that qualifying time for my age that adding a little bit of protein to can use logic to quiet the negative voices group. I just don’t know if I can succeed. your diet will help you recover more in your head. Disputation of unhelpful beliefs and quickly, keep your immune sys- Beginning Runner exaggerations: tem strong, and help repair your Goal: I want to start and stick with a run- • The qualifying times are adjusted for muscles faster,” says Kalman. ning program. age. No one expects you to run faster the “As for timing, it’s especially Adversity: I just can’t fi n d the time to run. older you get. benefi c i a l to include protein Beliefs: I’m not sure I will be much good • Everybody’s aging; people older and within an hour after your run.” at running, anyway. Certainly not as good who run times slower than me have quali- as some of the other people I know who fi ed for Boston. PRACTICE run. I’m also afraid it’s going to hurt. • If I train consistently, I’ll get stronger and Here are some tips on how Consequences: Because I lack confi - fi tter even if I decide not to run Boston, or to get proper nutrients (carbs dence in my potential abilities as a run- don’t qualify. and protein) into your body ner, I’m not making it a high priority in my • Being stronger and fi t t e r will help me within 60 minutes of your run, to schedule. stay youthful, so there’s really no way I maximize its impact on recovery: Disputation of unhelpful beliefs and can lose, as long as I proceed carefully If you run in the morning: exaggerations: and try to avoid injury. Refi ll your tank. • If I really try, I can fi nd the time. It’s really Energized! I’m going to do my best to A 2009 study in the Journal of the not that much anyway—30 minutes three qualify for Boston. And even if I don’t, I’m International Society of Sports Nutri- times a week to start. going to enjoy the journey, as well as the im- tion found that eating a bowl of whole-

18 the marathon now

NissanMarathon_Science_5SHIP.ind18 18 7/20/10 10:27:13 AM 07202010102838 • I will improve as a runner if I begin slowly, proved endurance and fi tness I’ll gain from grain cereal with nonfat milk was just as ef- build steadily, and do my best during each the training. fective as a sports drink in helping people and every run. It will be challenging but recover and repair muscles after two hours not painful. of endurance exercise. • I don’t have to compare myself to If you run at lunchtime: Drink up. others. I can just focus on my own Because lunchtime runners are typically progress. nutrition time-pressed, Kalman recommends com- • I want to make this a priority mercially available carbohydrate-protein because the benefi ts will spill drinks right after you run. Options include over into other areas of my life. advance Accelerade, Endurox R4, and Gatorade I will feel better physically, be- Include more protein in the mix. Recover 03—or simply a glass of low-fat come more confi dent, maybe chocolate milk. Then, once you’re back at lose a couple of pounds, and THEORY your desk, remember to include a couple make new friendships. The typical runner’s diet once looked liked slices of turkey and low-fat cheese to your Energized! I will enjoy being an Atkins nightmare: carbs, carbs, and sandwich or salad. outside and getting my body more carbs. And it’s true, carbohydrates If you run after work: Make dinner moving, no matter how far or fast are, always have been, and always will count. I go at fi r s t . be the primary fuel for runners. But stud- “This time of day, you want to get a healthy Experienced Runner ies are now showing that including protein source of protein that also acts as an anti- Goal: I want to qualify for the Boston sources such as grilled chicken or fi sh on infl a m m a t o r y , to help reduce the micro- Marathon. that plate of pasta may put some additional trauma to your legs,” Kalman says. “Broiled Adversity: Qualifying for Boston is tough. spring in your step. When you eat it is im- salmon is a great choice for this,” he says. I’ve been running for a few years and portant as well. “Add to that a plateful of colorful vegeta- haven’t been able to do it. “In the past two or three years, the timing bles, which are rich in phytonutrients that Beliefs: I’m not getting any younger, that’s of protein intake and its value to endurance will aid recovery, and a sweet potato or for sure. I know I’ve lost some endurance. athletes has become more widely under- brown rice to reload on carbohydrates.” Also, I don’t have the genetics of those stood and embraced by the sports nutri- Other good sources for protein include runners who seem to stay eternally young tion community,” says Doug Kalman, Ph.D., lean steaks, chicken, or turkey. • and strong. professor of Sports Nutrition at Florida At- Consequences: I really haven’t gotten lantic University in Boca Raton, Florida. serious about the training I need to do in “The research has shown consistently order to get that qualifying time for my age that adding a little bit of protein to group. I just don’t know if I can succeed. your diet will help you recover more Disputation of unhelpful beliefs and quickly, keep your immune sys- exaggerations: tem strong, and help repair your • The qualifying times are adjusted for muscles faster,” says Kalman. age. No one expects you to run faster the “As for timing, it’s especially older you get. benefi c i a l to include protein • Everybody’s aging; people older and within an hour after your run.” who run times slower than me have quali- fi ed for Boston. PRACTICE • If I train consistently, I’ll get stronger and Here are some tips on how fi tter even if I decide not to run Boston, or to get proper nutrients (carbs don’t qualify. and protein) into your body • Being stronger and fi t t e r will help me within 60 minutes of your run, to stay youthful, so there’s really no way I maximize its impact on recovery: can lose, as long as I proceed carefully If you run in the morning: and try to avoid injury. Refi ll your tank. Energized! I’m going to do my best to A 2009 study in the Journal of the qualify for Boston. And even if I don’t, I’m International Society of Sports Nutri- going to enjoy the journey, as well as the im- tion found that eating a bowl of whole-

18 the marathon now the marathon now 19

NissanMarathon_Science_5rev.indd19 19 7/20/10 3:57:19 PM 07202010155816 in the long IMAGES DUNAND/AFP/GETTY

GENERATION EMMANUEL GAP Since Bill

Rodgers’ day, PHOTO; elite times have stayed LW/AP fast, but mid- packer times have slowed.

20 the marathon now the marathon now 21

NissanMarathon_NewRunner_5SHIPwn20 20 7/19/10 6:38:58 PM 07192010184025 in the long IMAGES

DUNAND/AFP/GETTY Since running fi rst boomed in the 1970s, much has changed.run But some things—like the lure of the marathon—

EMMANUEL remain as strong and powerful as ever By Doug Rennie PHOTO; LW/AP

Take a look at a modern runner. Somebody, like you perhaps, who runs with friends, runs for charity, runs to control your weight, reduce stress, think more clearly, and generally feel more positive about life. Compare that with the era when mass running fi rst took off in this country, the 1970s and 1980s. In those days, people ran to win. They ran long and fast, got injured more often, and fostered an attitude that often bordered on the cutthroat. Come race time, many of these running pioneers lined up with a single, obsessive goal: to fi nish as fast and as high up the food chain as possible. And if you didn’t take it just that seriously, well, you were dismissed with that dreaded bottom-feeder epithet: “Jogger!” (Ouch.) Much has changed since those days. Like a person moving from youthful brashness and swagger into a more balanced middle age, our sport has grown and matured. What was generally a solitary and self- absorbed endeavor has evolved. The result is an activity that shows a greater awareness of community and shared experience.

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NissanMarathon_NewRunner_5SHIPwn21 21 7/19/10 6:39:09 PM 07192010184041 Results still matter, but now the training and process—the run itself—is evolution more important than race results. Today, the running life is less likely to be about prowess and bragging rights, and more of a about inner-directed personal growth. And yet, one thing has remained constant from the beginning: our collective titan obsession with the ultimate event in The ING New York City running, the marathon. Marathon 26.2 1970 (debut) Maybe it is the ancient echoes of the race, Course: Multiple loops of Central rooted in Greek history and legend, that Park grabs our imagination. There’s something Entry fee: $1 about this magical distance, perhaps Starters: 127 (126 men, 1 woman) thousands of years old, that has captivated souls since a Greek messenger was said Finishers: 55 (all men) to have run from Marathon to Athens to Estimated spectators: 100 announce victory in war. (The story TV audience: 0 famously goes that as soon as he delivered Men’s winning time: 2:31:38 the message, his run complete, he died.) Dollars raised for charity: $0 To run a marathon is to run for the ages. Or maybe it’s the unique opportunity TV shows we watched with New to do something big. Rarely do average marathoning crowd may have changed, York City settings: “The Odd men and women—everyday athletes—get are forever. Couple,” “Family Affair,” “That Girl” the chance to participate in the same This doesn’t mean that the experience sporting event at the same time as the of running a marathon is the same as 2009 world’s best. You’ll never play in the Super it ever was. For example, with broader Bowl, the World Series, or the World Cup, participation, average fi nishing times have Course: All 5 boroughs of New but you can run New York or Boston or slowed considerably. So if you’re a 5- or York City Chicago: events that give ordinary people 6-hour marathoner, you’ll have a lot more Entry fee: $171 (U.S. residents), the chance to experience and achieve company than you would’ve 20 years ago. $231 (international entries) something extraordinary. (Actually, 20 years ago, you might not Starters: 44,177 (15,369 of have been allowed to fi nish, because many courses closed down after 5 them women) going mainstream hours.) Plus, now people often train Finishers: 43,660 (15,175 of Perhaps no moment crystallized this in groups and race in groups—via the them women) notion as much as the 1994 Marine Corps pace teams available at most events. Estimated spectators: 2.5 million Marathon, when a decidedly non-elite And then there are the rock bands TV audience: 315 million worldwide runner named Oprah Winfrey ran a more- every 2 miles. And spectators yelling than-respectable 4:29 and, in the process, your name along the way (large-print Men’s winning time: 2:09:15 changed the perception (for millions of fi rst names on race numbers—what Dollars raised for charity: $24 Americans, and not all of them women) a concept!). million about what was possible. Suddenly, regular TV shows we watched with folks started to realize: “I can do this.” And moments of truth New York City settings: “Sex and more than that: “I want to do this.” Because, let’s be honest here: As a But despite all the social support the City,” “30 Rock,” “CSI: NY,” Bucket List check-off, running a 5-K just you get during your training and “Mad Men” isn’t going to cut it. And while the fashions, on race day, you still have to run it. motivations, and overall makeup of the It’s still 26.2 miles—and you. It’s still

22 the marathon now the marathon now 23

NissanMarathon_NewRunner_5SHIPwn22 22 7/19/10 6:39:13 PM 07192010184043 Results still matter, but now the training and process—the run itself—is more important than race results. Today, then now the running life is less likely to be about prowess and bragging rights, and more Burning bras Sports bras about inner-directed personal growth. Desiccated liver pills Vitamin D3 caps And yet, one thing has remained constant from the beginning: our collective De-fi zzed Coke 4:1 carbs-to-protein ratio sports drink obsession with the ultimate event in Drink Hydrate running, the marathon. Painter’s caps Wraparound sunglasses Eat Replenish glycogen stores 26.2 Wrist stopwatch (cheap) Multi-function chronograph/ Maybe it is the ancient echoes of the race, rooted in Greek history and legend, that heart-rate monitor/ grabs our imagination. There’s something calorie counter/GPS (not cheap) about this magical distance, perhaps 100-mile weeks 100-mile months thousands of years old, that has captivated souls since a Greek messenger was said Intervals Tempo runs to have run from Marathon to Athens to Bananas Bananas announce victory in war. (The story famously goes that as soon as he delivered Beer Fruit smoothies the message, his run complete, he died.) To run a marathon is to run for the ages. Or maybe it’s the unique opportunity to do something big. Rarely do average marathoning crowd may have changed, an awe-inspiring challenge. And if you’ve men and women—everyday athletes—get marathons are forever. run one, you know: Those last 5 miles— the chance to participate in the same This doesn’t mean that the experience sometimes even the last 8, 9, or 10 miles— sporting event at the same time as the of running a marathon is the same as can be some of the loneliest, most diffi cult world’s best. You’ll never play in the Super it ever was. For example, with broader times you will ever spend on this earth. But Bowl, the World Series, or the World Cup, participation, average fi nishing times have when you get through it and reach the fi nish but you can run New York or Boston or slowed considerably. So if you’re a 5- or line, well, that feeling doesn’t lend itself to Chicago: events that give ordinary people 6-hour marathoner, you’ll have a lot more words. It’s as timeless and memorable as the chance to experience and achieve company than you would’ve 20 years ago. the marathon itself. • something extraordinary. (Actually, 20 years ago, you might not have been allowed to fi nish, because many courses closed down after 5 going mainstream hours.) Plus, now people often train the gender bender Perhaps no moment crystallized this in groups and race in groups—via the Within the ongoing 21st century running surge notion as much as the 1994 Marine Corps pace teams available at most events. is a revolution-within-a-revolution: women running Marathon, when a decidedly non-elite And then there are the rock bands and racing in undreamed of numbers even a runner named Oprah Winfrey ran a more- every 2 miles. And spectators yelling decade ago. The proof: than-respectable 4:29 and, in the process, your name along the way (large-print • Of the 23,127 who lined up for the 2010 changed the perception (for millions of fi rst names on race numbers—what , 42 percent were women. Americans, and not all of them women) a concept!). • Since 1998, more women than men have about what was possible. Suddenly, regular entered and fi n i s h e d the hugely popular Rock ‘n’ folks started to realize: “I can do this.” And moments of truth Roll San Diego Marathon. more than that: “I want to do this.” • And this one best of all: In 2008, women Because, let’s be honest here: As a But despite all the social support made up 51 percent (not fi libuster-proof, but still Bucket List check-off, running a 5-K just you get during your training and a majority) of entrants in all road races, accord- isn’t going to cut it. And while the fashions, on race day, you still have to run it. ing to statistics compiled by Running USA. motivations, and overall makeup of the It’s still 26.2 miles—and you. It’s still

22 the marathon now the marathon now 23

NissanMarathon_NewRunner_Ship_re23 23 7/26/10 12:27:17 PM 07262010122756 AD PLACEMENT PAGE AD PLACEMENT PAGE sleek & s p e e d y Today’s racing wheelchairs and handcycles are light, fast, exquisitely aero steering Connects fork to designed—and powered by some of the world’s most amazing athletes frame for control By Megan McMorris through turns.

caliper brake Easily reached on steering handle for front-wheel braking.

top end handcrafted eliminator OSR aluminum frame A svelte 18 lbs and tai- racing chair lored to each athlete’s size and ability. (ridden by Ernst Van Dyk, Krige Schabort, )

aluminum front fork Oversized “rake” design for maximum speed on turns and 20-inch carbon downhills. carbon rear front wheel Stiff, wheels Stiff, light- lightweight, aerody- weight, cambered namic, $600 apiece. for stability, $1,000 apiece.

Nowhere has technology’s impact to stripped-down, souped-up designs and on marathoning been more profound than super-lightweight aluminum frame materials, in wheelchair racing. Today’s machines look high-end models weigh in under 30 pounds. more like dragsters than wheelchairs, and Elite athletes will routinely drop $6,000 on a they’ve got the top end to prove it: Some customized racer. can reach speeds of 50 mph and faster on The models here are built by Invacare, a downhill. a leading wheelchair manufacturer and When the sport got going in earnest in sponsor of superstars Ernst Van Dyk, Kurt the mid 1970s, wheelchairs weighed 50 Fearnley, and Krige Schabort (see page 30), pounds or more, which made uphill pushing among others. These models represent the problematic to say the least. Today, thanks two main styles out there today.

26 the marathon now the marathon now 27

NissanMarathon_Wheelchair_5SHIPw26 26 7/19/10 7:00:20 PM 07192010190147 sleek & s p e e d y Today’s racing wheelchairs and handcycles are light, fast, exquisitely aero steering Connects fork to designed—and powered by some of the world’s most amazing athletes frame for control By Megan McMorris through turns.

carbon disk rear wheels Super-stiff, aerodynamic, pro- pelled via inner rubber- coated push-rims the rider “punches” using special gloves. top end handcrafted eliminator OSR aluminum frame A svelte 18 lbs and tai- racing chair lored to each athlete’s size and ability. (ridden by Ernst Van Dyk, Krige Schabort, Kurt Fearnley) hand brake and shifter Both located on right- or top end force R left-hand pedal for handcycle convenience. Hand- cycle has 27 gears. carbon front wheel Includes wide carbon rear but lightweight rim, wheels Stiff, light- plus a nine-speed weight, cambered cassette that allows for stability, $1,000 for gear shifting. apiece.

to stripped-down, souped-up designs and super-lightweight aluminum frame materials, high-end models weigh in under 30 pounds. Elite athletes will routinely drop $6,000 on a customized racer. The models here are built by Invacare, a leading wheelchair manufacturer and custom reclining sponsor of superstars Ernst Van Dyk, Kurt frame Lightweight Fearnley, and Krige Schabort (see page 30), 28-lb frame puts among others. These models represent the handcyclist in the ul- two main styles out there today. timate aerodynamic position.

26 the marathon now the marathon now 27

NissanMarathon_Wheelchair_5SHIPw27 27 7/19/10 7:00:31 PM 07192010190149 wheeling through the years world’s fastest marathoners A brief spin around the history of wheelchair racing Wheelchair racing offi cially came to the ING New York City Marathon in 2000. In honor of the 10th anniversary, we take a closer look at four world-class Americans that make this event sizzle 1975 Bob Hall rolls across the Boston Marathon finish line start the co-ed in 2:58:00, making Boston the first major Amanda McGrory marathon to include a Age: 24 wheelchair division. 1998 Thirty wheel- Hometown: Kennett chair racers are de- layed for 30 minutes Square, PA to let foot racers Years in the sport: 13 pass; nine athletes Best marathon time: 1977 Sharon Rahn (led by Hall) sue the 2000 NYC suit 1:40:00 (3:49-minute-mile pace) becomes the first NYC Marathon. female wheelchair is settled; the What she loves about wheelchair training/ racer to finish Boston wheelchair division becomes official. racing: “I love challenging myself while com- in a time of 3:48:51. peting against others.” 1994 Jean Driscoll Best marathon moment ever: “It’s a toss- sets 1:34:22 world record at Boston. The up between winning New York in 2006 and mark still stands. SNYDER/

KIRSTY winning London in 2009.” Worst marathon moment ever: “At the LEFT: fi nish BRIAN NYC Marathon last year, I crashed on the

1980 Curt Brinkman’s TOP Verrazano Bridge going 28 mph. I fl atted 1:55:00 finish in both back tires and couldn’t fi nish the race.

2010 Ernst Van FROM Boston makes him PHOTO The only upside is I got to ride in the men’s the first man to finish Dyk becomes the winningest Boston under 2 hours. He GLOBE/LANDOV; wheelchair lead vehicle!” was also first to Marathon racer as he Life outlook/philosophy: “Be bold.” WONG/AP outsprints Schabort CLOCKWISE outpace able-bodied Quotable: “I love it when I can inspire runners by edging Bill by 3 seconds for his ANDY PAGE, someone. But I fi nd it patronizing when I’m Rodgers (2:12:11). ninth victory.

DAVIS/BOSTON going through the airport, for instance, and 1990 Jean Driscoll, THIS JIM get comments like, ‘It’s so good to see you IMAGES; Ann Cody, and Con- 2004 Ernst Van Dyk out here.’ People just assume I can’t even nie Hansen become 2009 Kurt Fearnley sets 1:18:27 world PHOTO.

PHOTO; wheel myself around. I mean, I’m a 24-year- the first women to and Krige Schabort record at Boston. 1984 George finish under 1:50 in end in a photo finish old woman living on my own. I have to gro- Murray becomes Boston. at NYC; Fearnley cery shop and vacuum my house just like the first wheelchair edges Schabort by everyone else.”

athlete to appear on ILLUSTRATED/GETTY a literal nanosecond TENENBAUM/AP a Wheaties box. for his fourth con- AMENDOLA/AP

secutive victory. DAVE

ELISE the all-around athlete LEFT: PHOTO;

BRINKS/SPORTS Josh George 1989 Prototype TOP 1986 Boston 2006 Australian Age: 26 Marathon introduces three-wheel racing Kurt Fearnley sets FROM prize money for the wheelchairs make the NYC course PORTER Hometown: McLean, VA WILLENS/AP wheelchair division. their debut, helping record of 1:29:22. Years in the sport: 16 elite racers reach

PHOTO; Best marathon time: downhill speeds of KATHY up to 40 mph. CLOCKWISE 1:28:30 (3:23-minute-mile pace) What he loves about wheelchair training/ PAGE, racing: “I love the process of forcing your body to adapt and improve.” WIGGLESWORTH/AP REUTERS/LANDOV; OPPOSITE Best marathon moment ever: “Winning

28 the marathon now the marathon now 29

NissanMarathon_Wheelchair_5SHIPw28 28 7/19/10 7:00:38 PM 07192010190206 wheeling through the years world’s fastest marathoners A brief spin around the history of wheelchair racing Wheelchair racing offi cially came to the ING New York City Marathon in 2000. In honor of the 10th anniversary, we take a closer look at four world-class Americans that make this event sizzle

the co-ed Chicago in 2006. I outsprinted two guys Amanda McGrory [including Krige Schabort, see page 30] in Age: 24 the fi nal stretch who I’d looked up to my en- Hometown: Kennett tire career. That was the fi rst time I felt like I Square, PA could be a really good marathoner.” Years in the sport: 13 Worst marathon moment ever: “Probably Best marathon time: New York in 2008. I was pushing the best 2000 NYC suit 1:40:00 (3:49-minute-mile pace) marathon of my life and had just moved is settled; the What she loves about wheelchair training/ into second place with about 7 miles to go, wheelchair division becomes official. racing: “I love challenging myself while com- when I hit a pothole and fl atted my front tire peting against others.” and one of my rear tires. I fi nished 11th.” Best marathon moment ever: “It’s a toss- Life outlook/philosophy: “Enjoy and rec-

up between winning New York in 2006 and ognize the journey, and keep moving fast!”

SNYDER/ Quotable: KIRSTY winning London in 2009.” “It was miserable, I was complete- Worst marathon moment ever: “At the ly unprepared,” says George of his fi rst 26.2- LEFT: fi nish BRIAN NYC Marathon last year, I crashed on the mile effort, at Chicago, several years ago.

TOP Verrazano Bridge going 28 mph. I fl atted “For one thing, I had only a short-sleeve rac- both back tires and couldn’t fi nish the race. ing top on, and the temperature was below FROM

PHOTO The only upside is I got to ride in the men’s freezing, so my arms were numb! The only

GLOBE/LANDOV; wheelchair lead vehicle!” reason I did a second marathon is I qualifi ed Life outlook/philosophy: “Be bold.” for Boston. [George has gone on to win Chi- WONG/AP CLOCKWISE Quotable: “I love it when I can inspire cago three times.] I love New York, though. ANDY PAGE, someone. But I fi nd it patronizing when I’m There’s something very special about push-

DAVIS/BOSTON going through the airport, for instance, and ing through those city streets.” THIS

JIM get comments like, ‘It’s so good to see you IMAGES; 2004 Ernst Van Dyk out here.’ People just assume I can’t even sets 1:18:27 world PHOTO. the handcyclist

PHOTO; wheel myself around. I mean, I’m a 24-year- record at Boston. old woman living on my own. I have to gro- Dane Pilon cery shop and vacuum my house just like Age: 50 everyone else.” Hometown: Fayetteville, ILLUSTRATED/GETTY TENENBAUM/AP

AMENDOLA/AP NC Years in the sport: DAVE 12

ELISE the all-around athlete Best marathon time on

LEFT: a handcycle: PHOTO; 1:11:29 (2:44-minute-mile

BRINKS/SPORTS Josh George pace) TOP Age: 26 What he loves about wheelchair training/ FROM PORTER Hometown: McLean, VA racing: “I love competition, and marathons WILLENS/AP Years in the sport: 16 are great because you can work with other

PHOTO; Best marathon time: racers, drafting and putting in attacks.” KATHY

CLOCKWISE 1:28:30 (3:23-minute-mile pace) Best marathon moment ever: “Winning What he loves about wheelchair training/ the New York City Marathon!” PAGE, racing: “I love the process of forcing your Worst marathon moment ever: “Coming body to adapt and improve.” to the fi nish line at the Richmond Marathon, WIGGLESWORTH/AP OPPOSITE REUTERS/LANDOV; Best marathon moment ever: “Winning when a motorcycle cop pulled out in front

28 the marathon now the marathon now 29

NissanMarathon_Wheelchair_5SHIPr29 29 7/21/10 3:03:21 PM 07212010150435 of me. I T-boned him and popped out of my chair. I was bleeding, but I got back in and you ready to roll? fi nished in my mangled chair.” From 100 meters to the marathon, Life outlook/philosophy: “You can never wheelchair racing is on the rise–and it’s give up, no matter what happens. There is easy to get started. There are no always somebody worse off than you, so be the very best you can be at life.” qualifying standards except for the Quotable: “I wasn’t training and was in a Boston Marathon and the Paralympics. bad way,” says Pilon, about quitting the sport To find a race or sports camp near you, back in 2005. “I got into trouble with drink- go to dsusa.org. ing and drugs. I was killing myself, but fi nally I decided I wanted to live. When I returned to training, I did 1 mile and was so beat, I al- Best marathon moment ever: “Winning most quit again right then. But I knew I didn’t the New York City Marathon!” (He did it want to go back to the way I was living, so twice—in 2002 and 2003.) here I am.” Worst marathon moment ever: “Hitting a little girl in the Boston Marathon. It was aw- ful. I continued the race, but I asked about the veteran her as soon as I fi n i s h e d . She was fi n e .” Krige Schabort Life outlook/philosophy: “Never give up!” Age: 46 Quotable: “I’m competing in the Kona Hometown: Ironman a month before New York, so unless Cedartown, GA I’m dead or too tired, I should be in great Years in the sport: 22 shape for the race. I’ll keep racing as long Best marathon time: as I can. I’m still enjoying it, it’s a wonderful 1:26:04 (3:17-minute-mile pace) lifestyle, and my wife and three kids love to What he loves about wheelchair training/ travel with me. My wife is the best supporter racing: “There is always a goal to race toward.” I will ever fi n d .” • others to watch These speedsters may be lining up with the big names this November in New York City

men another New York win to his championship win. But can Kurt Fearnley, 29, : long list of wins worldwide. she win at 26.2? The course record-holder and Josh Cassidy, 25, Canada: Wakako Tsuchida, 36, : four-time defending champion His sixth-place finish in 2009 The four-time Boston winner outrolled Krige Schabort by was just 3 seconds from third. was the first Japanese athlete less than a second in 2009. The top Canadian racer won to win gold medals in both the Marcel Hug, 24, : the London Marathon this year. winter (in ice sledge) and sum- He’s won loads of national mer Paralympics. titles, but last year’s third- women Sandra Graf, 40, Switzerland: place finisher hasn’t won New Shelly Woods, 24, U.K.: She set a London course York. Will this be his year? With Edith Hunkeler out, Brit- record in 2008, but she has Roger Puigbo Verdaguer, 32, ish record-holder Woods (who yet to win NYC despite six : The 11-time winner of finished just 7 seconds behind attempts. Maybe this year? IMAGES the Seville Marathon has been her last year) could take the Tatyana McFadden, 21, U.S.: in the top five of three of his title this year. In her marathon debut at Chi- NYC Marathons. Christie Dawes, 30, Australia: cago last year, she sprinted Saul Mendoza, 43, Mexico: Last year’s fourth-place finish- past two-time champ Amanda HELLER/GETTY

The three-time Mexico Athlete er (she was third in 2008) is McGrory for the win. Finished M. of the Year will try to add fresh off the 10-K wheelchair sixth last year in New York. JOHN

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NissanMarathon_Wheelchair_5SHIPr30 30 7/21/10 3:03:49 PM 07212010150436 AD PLACEMENT PAGE the

hallAmerica’s fastest marathoner way shares advice on training, racing, and leaving the world a better place By Adam Bean

What would be better, Olympic gold in What’s your best advice for runners? the marathon or being the fi rst to break Celebrate every bit of progress you make. 2 hours? Breaking 2 hours. Many don’t believe it’s What’s the most important aspect of possible, including scientists. I believe—and marathon recovery? would love to do it. Being confident enough to completely re- lax and do nothing but light stretching and What was the hardest mile of your life? massage for several days or even weeks. The last mile of the 2008 London Marathon. [Hall ran a 2:06:17.] What’s your favorite section of the ING New York City Marathon? Do you remember the moment you fell The start. Having all that humanity assembled, in love with running? with the Big Apple waiting for us, makes me Yeah, the moment I hit the couch after fin- feel like I am part of something special. ishing my first official run as a 13-year-old in my hometown of Big Bear Lake, California. I Any advice for running it? have been running ever since. Enjoy the crowds on First Avenue. Before I ran it, everyone told me to be cautious on How do you calm your nerves before a First Avenue since it’s easy to get carried big race? away by the loud crowd. I was so cautious, I try to think about it as I would 10 years I didn’t allow myself to have fun and ride the after the event. It helps keep the race in energy. Next time, I’ll enjoy it more, and let perspective. myself run a little faster.

What do you do or say to yourself When your elite running career is over, during a race when things get how would you like to be remembered? diffi cult? Being a lover. Being someone who cher- Sometimes, it’s a song that I listened to be- ished and loved every step of running and forehand that’s still stuck in my head. Some- loved other people through my running. • times, it’s praying or reciting a Bible verse. Often, it’s thinking about my wife and those Ryan Hall, 28, has run 2:06:17 for the marathon I love. Now, I think about all the poor people and is co-founder of The Hall Steps Foundation around the world who I am running to help (TheStepsFoundation.org), an organization of through The Hall Steps Foundation. runners helping to end global poverty. MACDONALD TOM

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