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Training Strategies for Cold Weather How to Build Up BEHINDBEHIND THETHE ST.ST. GEORGEGEORGE MARATHONMARATHON Endurance INTERVIEWINTERVIEW WITHWITH as a new runner KENTKENT PERKINSPERKINS 20102010 -- RunningRunning Healthy Eating Tips inin RetrospectRetrospect for the Holidays DECEMBER 2010/ JANUARY 2011 | RUNUTAH.COM | a UtahRUNNING.com production RUN UTAH.COM magazine In This Edition The inaugural Layton Marathon... Layton Marathon -31 Tracy Mullendore didn’t runningthe Ragnar Relays forapurpose. start For Love -Taking onthe12Ragnar Relay Challenge -26 How to Win aRace (Humor) Against Insanity-25 Mothers UtahRunning.com celebrates theyears highlights 2010 inRetrospect -21 Training strategies fornewrunners How -20 toBuildUpEndurance Stefanie Talley &BillCatmull PackUtahns LeadingThe -17 Exercise and tipsto reduce maximize runningefficiency injury for Flexibility theRunner -12 Integrated yourself upforahealthy,Set yet satisfyingholidayseason Healthy Eating Tipsfor theHolidays-8 changingto winterWhen runningthere are afewthingsyou needto know... Training for ColdWeather Strategies -7 Find outfirsthandwhatittakes to organize the15thlargest marathon inthe US. Utah Running -4 Kent Perkins Interview RUN UTAH.COM magazine Editor’s Note in Utah. highlights to help you review the past year of running Thisissue somehas some stats, results, and other and we are happy with the progress we have made. this UtahRunning.com adventure about ayear ago had and good times to come. We started out on one, it natural is to reminisce about good times As we wrap up the year and look forward to anew Building aStronger You! that comes from living ahealthy lifestyle. Run Utah, with you the is increased confidence andself-awareness At this festive time, one of the best gifts we hope to share the competitive running season rolls around again. givewill you abroader base and ahigher peak when your training through these winter months, which hope you feel inspired to keep some consistency in tips on eating and training through the holidays. We why this issue also will provide you with some great in Utah to run and live ahealthier lifestyle, which is One of the goals we had was to inspire more people Ken and JanaeKen Richardson G year and set some goals for 2011. opportunity to review your health habits this past healthier (and faster). We encourage you to take the you with information and resources you need to be Thisissue and many more to comewill provide hope to help you be abetter, healthier runner. Utah’s Premier Online Running Magazine one is way we ood luckandhappytraining! RUN UTAH.COM magazine Kent Perkins-Interview back in 1966. He wanted to clone that event, back in1966.He wantedtoclonethatevent, 24th ofJulymarathon attheDesertNews, to runamarathon becausehe’djustruninthe interest fromalocalindividualwho wanted Marathon. Itstartedasanoutgrowth of Kent: your involvementwithitoverthe years. the historyofSt.George Marathon and UtahRunning.com: This isthe34thannualSt.George Tell usalittlebitabout grown from that. My involvement started in grown fromthat.Myinvolvementstartedin here whichhadabout43participants.It’s so thefollowingyearhestartedasmallrace George MarathonRaceDirector, hasbeeninvolvedwiththemarathonfor28years. marathon inUtahandthe15thlargest marathonintheUSA.KentPerkins, theSt. The St.George MarathontakesplaceeveryOctoberinSt.George, Utah.It’s thebiggest Interview Utah RunningKentPerkins article created so much interest in our event article createdso muchinterestinourevent anniversary ofthe BostonMarathonandthat an articleintheyear precedingthe100th Runners World came toSt.George anddid the summer. summer, as wetookregistrationsthroughout it at2,100. We reached thatcapthroughthe running theeventwasin1983. We capped different format.Myveryfirst yearofactually Kent: capping thenumberofrunnersparticipating? history ofthemarathondidyouhavetostart UtahRunning.com: 1982 andthatmakesthismy28th.

Almost from the very beginning, in a Almost fromtheverybeginning,ina At whatpointthroughthe voted “most organized”. Can you tell us about voted “mostorganized”. Canyoutellusabout had asurveyand St.George Marathonwas UtahRunning.com: our capshavegrown. where we’vehadcapsalmostevery year, but probably beenwithinthelast10-12 years have grownoverthelastfewyears. It’s went toacomputerizedlottery. The numbers That didn’t work.Itwasvery difficult. We a bigmonsterbarrel,likeanoldbingobarrel. fashioned lottery. We putalltheentriesinto In ourveryfirstyearwedidalottery, theold electronic andonlineregistrations. postmark…that precededthedaysof sending usthousandsofentrieswiththeright people weredrivingherefromCalifornia, one day, intermsofthenumberpeople; that wefoundtheraceopenedandclosedin InRunner’s World they RUN UTAH.COM magazine Kent Perkins-Interview secret essentially is we’ve tried to attend to the secret essentially iswe’ve triedtoattend tothe Kent: then keepcoming backyearafteryear? pick St.George Marathonastheirfirstand UtahRunning.com: May iswhenwedoourlottery. people canregister. Then thatfirst weekof only haveaonemonthperiodoftimewhen of April andclosesaboutthe5thofMay. We Kent: “when doesSt.George usually sellout?” UtahRunning.com: marathon onayearroundbasis. individual whocouldattendtotheneedsof only beenaboutsixyearssincewe’vehiredan what’s goingonforthefollowingyear. It’s following theracewecanstartannouncing have toplannowfornextyearsothat Kent: months inadvance? a yearroundprocessordoyoustartfew the St.George Marathoneachyear?Isit your timelinefororganizing andfacilitating Utah RunningKentPerkinsInterview

Well, there’s thesecretisn’t it? The It reallyisayearroundprocess. We The registration period opens on the 1st The registrationperiodopensonthe1st Why do you think runners Why do you thinkrunners A common questionis ... almost 1,200 people. Those people then find almost 1,200 people. Those peoplethen find 10-year family. That familyhasnowgrown to recognition that they’re partofourongoing with amealand a t-shirtandphotographs wanted tobeloyalthem. We providethem to tellpeoplethatwereloyalus thatwe [We’ve createda10 Year Club.] We wanted volunteer-oriented community. volunteers thatwillcomeout…It’s avery For themarathonwe’llhave2,100-2,200 core ofvolunteers. events outofthiscommunitywithastrong to volunteerism. We runallkindsofmajor that isextraordinarilystrongwhenitrelates one ofourstrengthsiswehaveacommunity We’ve triedtobuildon ourstrengths…another to createthatqualityexperience. talking toalotofpeopleaboutwhatweneed spent alotoftimeaskingquestions, was toprovidethatqualityexperiencesowe race butthequalityandexperience.Ourintent related notonlytothenumberofpeoplein it meanttousbebig.Forus,thebigness a decisionrightthereatthebeginningwhat details overtheyears.Forus,wehadtomake

(continued) a bigmarathon? the mostchallenging aspectoffacilitatingsuch UtahRunning.com: and positiveforme. those twothingsarecertainlyof great interest really terrific.It’s beenagreatpairing.Ithink there. The associationwiththosepeopleis of ourrace. Then wesendpeoplebackover winners fromtheirracecomeovertobepart Year Cluband thedelegationfromJapan;their say… twoofmyfavoritepartsitarethe10 Kent: Marathon? about beingtheracedirectorforSt.George UtahRunning.com: need tocover. need tomakeandwecoverwhatcosts we charge foranevent. We makewhatwe probably inthelower50%termsofwhat other events,you’llfindthatnationallywe’re If youlookatwherewearepricedwith experience. to beapartofitandbecomesrealfamily word ofmouthfriendsandfamilywhowant The dayafter, Ithink.It’s reallyhardto What would you say is What wouldyou sayis What doyouenjoymost RUN UTAH.COM magazine Kent Perkins-Interview the busing. We havetobuseverybodyatthe don’t havedirectcontrolover. Inourcaseit’s this oranyothereventareallthethingsyou Kent: things. Obviously if you can get through an things. Obviously ifyou cangetthrough an emergencies and allthoseotherkindsof injuries. We alwaysworryaboutmedical Obviously, we’re alwaysworriedabout on it’s amatterofjusteverythingclicking. time, andtheweatherisgood, fromthere Kent: think makesracedayasuccess? UtahRunning.com: greatest challenge. last busarrivesatthestart.Forme,that’s the every yearandweholdourbreathuntilthat worked verywell,butitisamajorchallenge go asweneedto.Itworksverywellandhas successfully geteverybodythereandreadyto start ontime.Itdetermineswhetherornotwe event becauseitdetermineswhetherornotwe is probablythemostchallengingpartof factor, whichwehavelimitedcontrolover, factor intermsofourabilitytogrow…That start oftheraceandthatisdetermining Utah RunningKentPerkinsInterview

I think the most challenging thing for I thinkthemostchallengingthingfor For me, success is when we start on For me,successiswhenwestart on In your eyes, what do you Inyoureyes,whatdoyou

... so we’ve gotalist. what helpsthem tohaveapositiveexperience them whatthey want, whattheyneed,and individual runner, soweneed tofindoutfrom about me.Itisn’t aboutthestaff. It’s aboutthe You can’t lettheeventbeanegothing.Itisn’t you learnfromthat,that’s reallyhelpful. be openandhonestabouttheirexperience, and if peoplenearanddeartoyoucanrunit,then your ownevent. That isone piece ofadvice, know ifyou’reasuccessfuldirectorisyourun Kent: race day? you wouldgivetoracedirectorsorrunnerson UtahRunning.com: finish line. This continuesoverandastheycrossthe measure thatsuccessonepersonatatime. screaming, andhavingtheirpicturetaken. We and laughing,turningcartwheels, I seepeoplecheering,crying,smiling, [Also], forme,asIstandatthefinishline, issues, that’s alwaysarealpositive thing. event withlimitedornomedicalkindsof

(continued)

I was told one time that the way to really I wastoldonetimethatthewaytoreally Is there any other advice Isthereanyotheradvice listen, weask,and Ithinkthat’s important. and they’reinvested init. They knowthatwe keep comingback, becauseit’s theirevent and beinvestedintheevent. That’s whythey You wanttherunnertofeelapartofevent that stuff wellinadvance. asked alotofquestionsandcommunicated a lotoftimedoingourhomeworkandthenwe that weren’t excitedaboutthat. Butwespent thing for25years,therewerealotofpeople for onemarathonandafteryou’verunthis those changes…wehadtochangetheroute that totherunners,askinghowtheyfeelabout When wemakechangescommunicate try toidentifywheretheissuesare. proposed routes. Again welistentothemand and we’vehadrunnersgooutrunour the routeiskey. We’ve hadalotofroutes and ifyou’restartingfromscratch,obviously, you havetoaroutefromthebeginning about them,soweneedtolisten. your ideasorwhateveritmightbe. Again, it’s people don’t likeyourdesignsordon’t like Sometimes it’s kindofabitterpill. Sometimes RUN UTAH.COM magazine Training Changing workouts/trainingstrategyfor Clothing makesabigdifference. There are that fabrics willwick away moisture asyou sweat andstillretain your bodyheat. The headand hands, area, wrist are areas where bodyheat standing. you If are not, you are overdressed. running you inthecold shouldbeuncomfortable while that willallow you to continue training through thewinter. can becontrolled. hat Having orearbandand astocking to takeclothingoffifnecessary.Don’t overdress. For winter gloves that you cantakeonandoffallow you to regulate When changing to winter runningthere are afew changes your bodytemperature cold asyou runishelpful.very In Layering of clothing is important. Layering ofclothingisimportant. You want to beable warm. weather mittens work bestfor keepingyour fingers half tights to runahard workout orto race. in fulltights andthenremove layers or to three quarter keeping thelegswarm.Iwillhave my athletes warmup for allowing you to have legmovement normal and Tights andfull, three quarter, orhalftights work best Workouts may needto beadjusted because ofthe fabrics willretainfabrics thebodyheat even whilewet. Cotton shouldbeavoided inthewinter. Once you temperature. The faster thepace oftheworkout will freeze andmakeyou even colder. The new sweating withcottonstart asthesweat cools it Colder weather Good luckwithyourGood winter running. yourself to inthecold drink weather. we did bloodwork andfound that they were dehydrated. Force were strugglingwithworkouts andIcouldn’t figure outwhy until my coaching career thewinter during Ihave hadathletes that weBecause are cold Several we timesin donotthinkto drink. easy to getdehydrated inthewinter asinthewarmerweather. hot. Runnerstend to notthinkaboutitinthecold.isjustas It Hydration inthecoldas weather isjustasimportant and makesiteasierto runfastonthetrack incold weather. 1000. Atempo runinsures that you are completely warmedup workout. like8x400,or400,600,800, Something interval normal recovery for eachmilerun.After therecovery theythenruna 3 to 5milesdependingontheirlevel, thentaketwo minutes Another workout Ilikewhenitiscold isto combine atempo run, workout. supply to themusclesbefore ofthe gettinginto thehard part to themilerepeats. This makessure that theyhave agoodblood witha400at thebeginning oftheworkout andthengo will start warmed up. For example, even ifwe are runningmilerepeats I ofaworkout to makesurea 400at theyare thestart completely the more difficultitis todoin cold weather. often Iwillquite add and women’s track and field teams. with thedistance runnersas anassistantcoach ofthemen’s and women’s coach atWeber State University. Healsoworks Paul Pilkington iscurrently men’s theheadcross country RUN UTAH.COM magazine Nutrition Setting Setting Yourself upfor aSuccessful Season staunch resolutions fortheNewYear. many people, theseuninvited andunintended encroach behaviors slowly, followed by theoccasionaleasier to skip oftraining dayortwo andchangeyour eatinghabits. For With thechangeofweather andthebustle oftheseason,itisnosurprisethat calendar haswound down fortheyear. gatherings are fillingupthe calendar, andwitha fall marathonbehind you, your race eveninghas been, daylightiswaning, andtheweather forecast hintsofsnow. Holiday Perhaps thisisafamiliar scenario: The morningandevening airisabitchillierthanit Eating over theHolidays The Challenges ofMaintaining Training & both theendorphinrushof trainingboth pie. withthedelicious taste ofpumpkin This holidayseason,challengeyourself to deviseaworkable, fun,plan thatincorporates dieting anddiscipline… balance. itisallabout thispattern isnotinevitableandbreaking equate does But thiscycle withstrict as shestrives to translate scientific concepts food withher science background andcooking dietetics. blendsherpassion for Kristi sport registered specialistin dietitian andcertified Council, Spence isa for Kristi Dairy theUtah Currently theDirector ofHealth & Wellness Council Dairy Utah Director ofHealth& Wellness MS, RD, CSSD Kristi Spence Healthy Weight for Life course addresses issues ’s Kristi’s Division of Nutrition, from Princeton University. As inthe a lecturer her undergraduate andearned of Utah degree master’s degree at innutrition the University education.nutrition Shecompleted her healthy eating andprovide sport-specific programs for youth andadultsto promote LakeCity, inSalt developed(TOSH) Kristi dietitian for Hospital Specialty The Orthopedic the healthofourcommunity. As thesport into lifestyle applications practical to improve

sport and nutrition to andnutrition advise peopleofall ages. sport is ableto draw uponpersonalexperiences with 2008 Olympic Marathon Trials inBoston. Kristi New York Marathon andcompeted City inthe Chicago Marathon. Shewas 20that the2007 with apersonal best time of 2:45:38 in the2006 qualified Marathonfor theUSOlympic Trials Still acompetitive distance runner, Kristi sustainability. in weight management, healthy living, and RUN UTAH.COM magazine Nutrition specific challengesduringtheholidays?specific against. Each of us faces unique barriers. Identify your To youknow getstarted, what mustfirst you are up The Challenges ofMaintaining Training If • If • • Perhaps • Do • size usingsmaller plates. isyour challenge, portion try If • If •

ideas. per week withsomefresh plangarnished cross training week runningplanneedsto bemodified to a3or4-day want to maintain your fitness, per perhaps your 6-day you maketo setyourself upfor success? in the day? Can you meet a friend? What adjustments can to fitinan evening somespace run,can outearlier you carve workout might fitinto your schedule figure instead out how ofamorning anafternoon, you cansubstitute somecross-training or activities food. slowing down, enjoying thecompany andtastingthe sample onlywhat really soundsgood. sure to eat somethingbefore the party. Then you can If from If pastyears, days youthatmakeitharder shorter know you holiday you you want tend have your parties some to a challenge hard overeat down-time mean time during with is overeating that from the the the cold running, holidays, and word weather? ...

(continued) snacking, but “holiday” practice you Maybe still

be is

plan. Consider: consider writing down some a goals and drafting Once you have identified your biggestchallenges, Organize • Hold • •

great ways to celebrate and exercise. of sledding can be oran afternoon walk, morning Trot football or family/friends game, a Christmas other forms ofexercise –a Thanksgiving day Turkey goalscanbehelpful.sharing and Setting andfamilyforfriends theirsupport. your besttool for accountability, consider asking to your continue exercise tracking thisyear. but getlaxwhenyour schedulechanges, makeapoint beforeup andoutearly thebustleofday. andcelebratecan meetafriend theday together, orget figure out how you can run on a holiday, perhaps you is norulethat you have to run,butifyou would liketo different, withfamilyandfriends. funactivities There you canworkinto thisday-off your training or consider synonymous withrelaxation andaday off. Perhaps Keep arunninglog. you If are usedto keepingalog yourself family accountable. activities that If the involve running running log is not or RUN UTAH.COM magazine Nutrition The Challenges ofMaintaining Training adopting someofthefollowing strategies: As farasnavigating the holiday food waters, consider • Slow • Think • If • Consider • Instead • Focus • Avoid • At put onyour plate. Pick what soundsthebest. fact and we can endupoverfact eating. we eat too quickly, thebrain the getsthemessageafter with thesignals ourstomach sends aboutfeeling full. If body. Are you really stillhungry? when you andcanenjoy feel it. hungry of pieandwrap itupfor later. You will enjoy itmore consume less. istonatural eat more. instinct With less variety, you will with more variety, studiesconsistently show that our samples ofyour favorites. season instead ofjustthefood. good dinnerbefore you go. besure to eat a anddessert, drinks will onlybeserving you holiday down. twice are going on of making too the tasting parties, It about to full takes camaraderie parties for every less seconds do some a side holiday a famished. dish “lap” time dishes. and and at

before for dessert, a first holiday social If the When you check deciding brain element take ... know meal,

we (continued) in to your with are catch just the what of faced piece your host take the up to Merry Eating! Merry happy, fun,and healthy holiday season. and pickedsomestrategies, you are onyour way for a Once you have identified your challenges, set your plan, Try • Especially • Beware ofalcoholic beverages –amount andfrequency. • Use • Beware • cookie somuchmore.cookie cooking. Taking timeto eat willallow you to enjoy the snack instead of popping treats in your mouth while Instead, makeapoint ofhaving oneasamore formal you makeforcookies family, friends, andneighbors. with colder temperatures, itiseasyto forget. only half-full. feels muchbetter filled thanitslarger counterpart assatisfying asalargeroften glassandpsychologically milk. orhotchocolatedrink madewithskim sips instead ofgulps. Consider smallerglassesoracoffee treat, andoneyou shouldabsolutely enjoy, butenjoy spice latte isahighlyanticipatedor apumpkin seasonal to smaller resist of drinking after plates the a workout, temptation your and meals. glasses. be sure For to A some to sample full stay of small hydrated… us, all eggnog, glass of the is

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alignment. bymaintaining efficiency proper runner increase their running Propera canhelp flexibility movement. themore efficient the (shorten), into a concentric contraction an eccentric contraction (stretch) The quickertherunnercanturn production. precedesreduction allforce Paradigm illustrates that force The Integrated Performance MS ATC,LMT,ART,PES,CES, By:

SEAN WAYNE in theAchilles tendon as itisstretched and the foot hitstheground: energy Some isstored An example time inrunningisexpressed every force precedes reduction all force . production Integrated Performance Paradigm illustrates that Performance Paradigm. Simplystated, the professionals to understandtheIntergrated musculoskeletal injury, itisimperative for To and reduce maximize runningefficiency present: muscles withoutinjury, thefollowing mustbe Forthis task. example, to eccentrically preload But there are prerequisites to accomplishing efficient the movement. themorea concentric contraction (shorten), aneccentriccan turn contraction (stretch) into pushes offthe ground. The quickertherunner then returned to provide propulsion asthefoot

Range of Motion Guide ofMotion Range abduction Hip extension Hip rotation external Hip internal rotationHip Dorsiflexion Region Body 45° 0 to -5° 45° 45° 20° Normal Values your client. helpfultests Some include: dynamic tests to assesstheoverall of function in combination withvarioustransitional and torespect running. This guideshouldbeused regions that are commonly with restricted guideisprovided, identifying range-of-motion optimum joint range ofmotion,thefollowing To and tissueextensibility aidinmultiplanarsoft Left test • test skill Shark • balance excursion test Single-leg • squat test Overhead • Neuromuscular stabilization • Core stabilization • Optimumjoint range ofmotion • tissueextensibility soft Multi-planar • Adductor complex flexorsHip rotatorsInternal rotatorsExternal Calf complex Probable Tight Structures RUN UTAH.COM magazine Injury Prevention Integrated Flexibility for theRunner most likely yieldgreater results. shown that acombination oftechniques will and programmed properly. hasalsobeen It economy, providing thetechniques are applied program I Application: TechniquePractical always have alternative techniques to choose. the Integrated Flexibility Continuum, you will clients’ goals, levels. needsand ability utilizing By described, andmakemodifications to match your faults, pay careful attention to thetechniques To helpovercome thesecommon programming experience, muchofthisisdueto: or failto our achieve In optimalperformance. techniques, somestillexperience injury, and/ Although many t hasbeenshown that aconsistent stretching Non-compliance • Stretching • Poor • Lack • Poor • Lack • strengthening exercises while running control leadingto controlled poorly legs much stretching improper form, andtoo littleand/or too and strengthening exercises what, when,where,knowing andhow of core technique does not does of body stability-loss tissues individualized awareness runners negatively influence running when without perform stretching stretching perform of applying which following lumbo-pelvic-hip programming- can stretching up lead with to

(continued)... Calf Complex Calf Complex position, slowly rotate backwards. Progression sidebend 2:Maintaining elongating thespine. pelvic position,raise upandover, thearm elongating thespine. While maintaining position, raise upandover, thearm Progression 1: While maintaining pelvic hold for 30-seconds. front ofyour pelvis. Rotate backwards and opposite sideuntil astretch isfelt inthe that isontheground, stretching to the thatarm isonthesamesideasknee your bodyforward.the and shift Raise front leg90-degrees. Contract your glutes onyourKneel backleg, bendingyour Hold for 30seconds. stretch isfelt inthebackoflower leg. move your chesttoward thewall until a of your backfoot andbendyour to arms a straight line from your headto theheel yourbody andextend rear leg. Maintain Lean againstthewall withyour upper straight ahead inastaggered stance. Facing awall, standwithyour feet pointed Description Description Additional Technique Additional Technique ·Dynamic: butt kick w/reach buttkick ·Dynamic: lunge walking ·Dynamic: Functional Flexibility ·Active isolated: sidelying ·Active isolated: kneeling Active Flexibility position ·Neuromuscular: Thomas ·Static: sidelying ·Static: standing ·Self-myofascial release Corrective Flexibility slow jogging ·Dynamic: mountain climbers ·Dynamic: Functional Flexibility ·Active isolated: calfcomplex Active Flexibility soleus soleus stretch·Neuromuscular: gastrocnemius/ ·Self-myofascial release·Static: peroneal stretch·Static: Neuromuscular: gastrocnemius/soleus ·Static: soleus stretch ·Static: peroneal stretch ·Self-myofascial release Corrective Flexibility RUN UTAH.COM magazine Injury Prevention (continued)... Integrated Flexibility for theRunner Calf Complex Calf Complex Calf Complex Repeat asnecessary. Hold thestretch positionfor 30seconds. the stretch force isfelt onthestraight leg. bent leg. to Slowly thebent leguntil shift stretch legstraight withweight onthe feet pointed straight ahead. Keep the assume asidelungepositionwiththe Seated onanappropriate size ball, repeat. the upper leg. Hold for 1-2 seconds and until astretch knee isfelt inthebackof your bentandflex legandextend your on the floor.other leg extended Hold of onelegflexed 90-degrees. Keepthe Lie on your back with your hip and knee for 30seconds. stretch isfelt inthebackofyour hip. Hold awaythe crossed knee from your until a toward your body with your heel. Press foot crossed over your Pull knee. theball ballandtheother on top ofastability Lie on your back with one foot placed Description Description Description Additional Technique Additional Technique Additional Technique ·Dynamic: hipswings sideto side ·Dynamic: multiplanarlunges ·Dynamic: sideto side tubewalking ·Dynamic: Functional Flexibility ·Active isolated: supineabduction ·Active isolated: ballvariation Active Flexibility ·Neuromuscular: Thomas position w/abduction ·Static: magnus highstep ·Static: standinglunge ·Self-myofascial release Corrective Flexibility prancing ·Dynamic: iron cross ·Dynamic: hipswings ·Dynamic: Functional Flexibility ·Active Isolated: supine90-90w/IR ·Active isolated: track positionw/IR Active Flexibility ·Neuromuscular: supinestraight legw/IR ·Static: seated onballw/IR ·Static: supine90-90w/internal rotation (IR) ·Self-myofascial release Corrective Flexibility iron cross·Dynamic: medicineballPNF ·Dynamic: Functional Flexibility ·Neuromuscular: supine ·Neuromuscular: prone rotation ·Static: ball hip flexion-external ·Static: standing posterior hip ·Self-myofascial release Corrective Flexibility RUN UTAH.COM magazine Injury Prevention Integrated Flexibility for theRunner to fitindividual goalsandneeds. program provides anexample ofcombining techniques specific to arunner’s needs. Using anassessment process, the following program canbemodified Integrated training blendsofstretching flexibility withamixture various offlexibility forms techniques into asinglemethodical program. The following Program Design 9.Dynamic: bandwalks 9.Dynamic: squats prisoner 8.Dynamic: 7.Active: Active Straight Leg Stretch Hamstring 6.Static: latissimus dorsiball 5.Static: magnus highstep adductor 4.Static: supinepiriformis stretch 3.Static: onball adductor hipflexor2.Static: kneeling piriformis, TFL-ITB, adductors, thoracic spine 1.SMR usingbiofoam roll: lateral gastrocnemius, biceps femoris, STRETCHING TECHNIQUE Objectives: Name: Injury rehabilitation. rehabilitation. Injury asanassistant athletic trainer at serves Sean , owns Sean anAthletic Therapy area clinic in theOgden specializingin Active Release Techniques andSports (ART), athletic trainers/physical therapists cansubstitute neuromuscular stretches for static stretches iftime permits. (dynamic), whichprepares therunnerfor activity. After running, theSMRand/orstatic techniques should beapplied in order to reset musclelengthandaidinrecuperation. A qualified Note: Runner Prevent andenhance runningefficiency injury The techniques start intheCorrectiveThe Flexibility techniques start phase(SMR,Static), followed by theActive Flexibility isolated), phase(active finishingwiththe phase Functional Flexibility

(continued)... BODY REGION Frequency: Total body Total body andleft Right andleft Right andleft Right andleft Right andleft Right andleft Right finishingwiththoracicto spine left, right andfinishside, thenprogressStart 7x/wk

DURATION Duration: As fastascontrolled As fastascontrolled Hold 1-2sec. Hold 30sec. Hold 30sec. Hold 30sec. Hold 30sec. Hold 30sec. 10-12 sec. pertender spot 4wks

REPS OPT Phase: excessive tenderness, repeat upto 3x 10 eachside 20 10 eachside 1 1 1 1 1 1 (However, ifanarea presents Stabilization Endurance

RUN UTAH.COM magazine Runner Spotlight Current residence: Age: Both times Corbin has run this marathon he Both times Corbinhas run thismarathon he his marathonPR ontheSt.Georgecourse. for the2004Olympic marathontrialsandset favorite marathons is St. George. He qualified run a marathon in the first place and one of his Corbin. Hewastheonewhoconvinced meto I Why theSt.GeorgeMarathon: August, 2008. Resumed trainingafter2ndchildbornin running hardagain.Gotpregnantin2008. the Simplotcoachesmilein2007andstarted For somereasondecidedtotrainracein Took 9 yearsofffromseriousrunning. about titles. Numerous Team Conferencechampionship Country twice, All-Conference in Track twice. Weber,at years Cross in All-Conference for Weber StateUniversity. Ran4 R Running background: an at Skyline High School in SLC then an atSkylineHighSchoolinSLCthen have to blame this choice on my husband, have toblamethischoiceonmy husband, 34 34 Layton,Utah UTAHNS LEADINGTHEPACK W STEFANIE TALLEY Top ofUtahHalfMarathon,andSt. inner ofthe2010OgdenMarathon, I usually hit 50-60 miles per week. The rest rest The week. per miles 50-60 hit usually I hardest) my training I’m (when summer the In fit itin): mileage, types ofworkouts,whenyou Training regimen/schedule (weekly 4:33; 3000m-9:39 m- 1500 4:57; Mile- PR’s: College course). 2010) (flat 17:27 5K- News, aided! all are (Deseret races 3 *These 34:57 10K- Half, Utah 2010); of (Top 1:17:58 Marathon- Half PR’s: this year. come backandhammerthedownhillagain me, somethingaboutitmademewantto to “great” feel didn’t it although and (2009) inaugural marathonwasSt.Georgelastyear My attempt. time” “first a for one best the has feltgreatandsoheassuredmethiswas Marathon- 2:45:15 (St George, 2010); 2010); George, (St 2:45:15 Marathon- ☺ George Marathon. RUN UTAH.COM magazine Runner Spotlight the half & full marathons I always eat angel angel eat always I marathons full & half the the Luauporkrice bowlfromRumbi Grill.For is 10k’s & 5k’s for meal pre-race favorite My drink: post-race and meal pre-race Favorite State aresomeofmyfavorites. Weber above trails the and canyon Millcreek chance todothembutIloverunning ontrails. Favoriteplace to run: from work.Igottabeflexible home gets husband my when pm 6 until not during naptimeintheafternoon,sometimes whenever Icanworkitintotheday-sometimes done is training Fall/Winter/Spring practice); (usually before7amsoCorbincangettohis morning the in done all is training Summer My tempo workoutcanbedoneonatreadmill or interval any much pretty and schedule) my of most running isdoneonthetreadmill(d/thusband’s year school the During (3-6 miles). runs tempo etc); laps, 3 laps, 4 laps, (5 workouts ladder do sometimes rest; short with repeats m 1600 1000m, m, 800 m, 400 mostly- input frommyhusband).Idotrackintervals make themupasIgo(withalittlehelpand just I vary… intervals My weeks. mileage high Saturday andsometimestworunsadayduring interval sessionseachweek,alongerrunon 1-2 do usually I college. in did I what to plan workout similar a follow of kind I week. per miles 30-50 from anywhere varies year the of I rarely get a Irarelygeta ☺ ☺

Favorite race distance: that countsasadrink hot though Ireallylovepopsiclesafterarace(if it’s When sprite. & Gatorade & water bit ofhoneyonit.Favoritepost-racedrink- little a with toast of pieces 1-2 have usually I morning of a 5k or 10k but for the longer races have tobecareful.Idon’teatanythingthe sensitive, pretty is especially withthelongerdistancessoI stomach My bread. & hair pastaw/verylittlemarinara,zucchini keep pushing myself to see how much better I I better much how see to myself pushing keep to me motivates really coach track & country and ultra-runner) andasasuccessfulcross (marathon he hasaccomplished asarunner often asourceofinspirationto me. All that “tough” feel me really makes it hard- also is that I something doing enjoy run. go just and on music my positive andpleasantperson.I lovetothrow and liftsmymood.Itmakesmeamore reducer forme.Ithelpsmeclearmyhead daily routine!Itisahugereleaseandstress for overtwoyearsIknowthatneeditinmy seriously training & running been have I that now but break… year 9 that took I how sure competitively (high school & college). I’m not probably becauseIspent8yearsdoingit am- I who of part a just is running like feel I Why run(motivation,inspiration): ☺ . My husband, Corbin, is is Corbin, husband, My . ☺ ) halfmarathon

for 2012. trying tohitan Olympicqualifyingtime about running asealevelmarathonand think our familybysummertime,then I’ll If wehaven’taddedanother memberto I hope torunitfasterthanIdid lastyear. May. in Ogden probably is marathon few 1 mile races cuz they’re fun shape throughthewinter. Iwanttorun a “ sometimes- itmayjustpayoff. Don’t be afraid to get in a little over your head that’sbecause come. breakthroughs the how runners: other aspiring youwouldto give Advice doesn’t helpyoustaytough(mentally)! just that and left have you miles many how about runningamarathonisthinking race. Sometimesthehardestthing in that me for a perfectly worked at advice That mile time.” one it take “just 16), mile at me year, Corbintoldme(while runningbeside as arunner: been given Favorite you’ve quote orbest advice believing inyourself. how of kids much youcanaccomplishbyworkinghardand my to example good a be will can get.Ialsohopethatsomedaymyrunning Goals: Keep running, stay in good good in stay running, Keep Be consistent in your training Be consistentinyourtraining ” At StGeorgethis ☺ Next Next UTAHNS LEADING THE PACK

Age: 61 depending on the event close at hand but here Why run (motivation, inspiration): At age 40, is the general program. Mon.-Swim 30-60 min, my health stats were not good even though Current Bike 60 min and run 1-2 miles. Tues.-Run 7-13 I thought I was active, the doctor said do residence: miles. Wed.-Swim 30-60 min. Bike 60 min and something or die young. Running seemed like a South run 1-2 miles. Thur.-Run 7-13 miles. Fri.- Swim cheap way to get into shape. (little did I know) Jordan 30 - 60 min. or Bike 60 -120 min. Sat.-Run 13- I signed on with coach Bill Schmid to help me 20 miles. I mix up speed, strides and hills on reach my first goal-Boston. It took 7 years but Running my Tuesday Thursday runs. I average about a we succeeded - 4 times.

Runner Spotlight background: marathon a month. If I feel particularly fatigued Used to hate I sleep in. Favorite quote or best advice you’ve been running so given as a runner: Over the past 23 years I have much that Favorite place to run: I have been with the run with so many good and intelligent runners when the LocoMotion running club for 20 years now and and received so much good advice that all the non-runners on the track team had to run the I would say my favorite place to run is where quotes and joke just kind of blur together. One cross country course I would take any and every my friends are. Some of the most memorable that has stuck with me form my first year is: short cut I could find. (I really disliked running.) runs are running 20 to 25 mile segments of the “Some people just weren’t built to run fast but Wasatch 100 course. (I have run marathons with anyone can learn to run smart.” How many marathons have you run:130 3 of my kids. - Those are definite highs.) Advice you would give to other aspiring Why the St. George Marathon: St. George was Favorite pre-race meal and post-race drink: runners: Listen to your body, give yourself time not only my first marathon but the first race I Pasta is the norm for pre-race meal but the to let your body adapt to running and all that had ever run. (It was the worst experience of my pre-race drink is a smoothie consisting of oj, come with it. I’m not talking weeks or months life and I swore I would never do another one. I banana, Ensure, and chia seeds. During the run but years. Do it right and running can become just completed my 21st consecutive St. George I’ll have a ZipFiz chaser and SiCaps. Post-race, if a part of your life that is as valuable as a good Marathon and have no intention of quitting in it’s been hot and ugly - sea salt and vinegar chip friend and a lot healthier. the foreseeable future. and Coke. If it’s been good, just chocolate milk.

PR’s: 3:21 marathon, 1:37 half marathon Favorite race distance: I really like the “Goals: My first goal is to run at least marathon distance. I would like to tackle a 200 marathons by age 70 and second is to Training regimen/schedule (weekly mileage, couple 100 milers but my wife made me promise qualify for the Kona Ironman. types of workouts, when you fit it in): not to do a run where I’m lapped by the sun. ”

RUN UTAH.COM magazine RUN UTAH.COM All workouts are early AM. These will vary (She’s smarter than I am.) RUN UTAH.COM magazine Ask an Expert could barely run50meters. (Lying inahospital bed my runningagainafter accident,When Istarted I over time, until you are runningtheentire time. running 1minute, cuttingdown on your walk break, 1minute, level, walking andrunning. walking Start I would alsosuggest, dependingon your current fitness than logging amillionmiles. that you is more keeprunningenjoyable important increase lessthan10%ifyou isupto need.you. It It you If haveper week. never beenarunner, you can You shouldn’t increase your mileagemore than10% too muchoff. are really soreday, thenext you probably bitalittle withlessthanyou you know canrun.If starting probably loseitsfunpretty quickly. Isuggest So night, itwill offrunning3or4milesevery you start not goingto berunningamarathon overnight. If run before, even slower. Isuggeststarting You are BUT, slowly. you needto start you If have notreally want to buildupendurance to run,you needto run. secret pill.” fold. But, likeItell therunnersIcoach: a sliver more) your Moon endurance would grow ten which once anddanced learned beneath a3/18(Not I wishcould tell you that there was asecret dance, endurance? the bestways tobuild upmy As anewrunner, are what How toBuildUpEndurance and “Running isnotrocket science.” isno “There you If

marathon record, andyou willhave more fungetting to everyday.to break the offtrying world Start it, andrunningwillbesomethingyou lookforward outslowly, youIf start Ipromise you canstickwith hallucinations andsomedoublesightedness. now Icanthrow down a15milerwithonlyminor breath thenrunninganother100meters. And running) 100meters andstopping to catch my running (Or somethingthat slightly resembled for afew months doesthat to aguy.) Iremember Faster! Faster thanthat!” wolverine. on,unlesstheywerespeed early beingchasedby a I would never suggestthat anewrunnerfocus on need to getyour runninglegsunderyou.” said: 1980 OlympicMarathoner, andCoach Durden Benji When askedaboutnewrunnersandspeedwork with aslower pace? timeorgo for distance shorter keeping upafaster pacefor shouldIfocus on starting marathon I amjustnow half attempting for totrain a and shape I amoutof I have never beenarunner punched intheface. “You shouldwait until you’ve runfor awhile, Then Iwould shout: “Run! Runfast! You

a halfmarathon. luck…can’tGood wait untilyou passmein becoming afastrunner. First become arunner…then you canthinkabout more thanyou ever dreamed. through thegettinginshapeyou willLOVE running fiber of my Adidas racing flats,it if youstickwith ofrunning.worst ButIpromise part you withevery of great things. The first couple ofmonths are the yourself andshowing yourself that you are capable Running isaboutbeingoutontheroad pushing popular beliefrunningisn’t ONLY aboutrunningfast. has changedmillionsofpeople’s lives. to Contrary First, putinthemiles. thelove Gain for runningthat wasn’tcity builtovernight.” and 10K’s. LiketheRoman’s used to say: the first3months to a year, justrun.Runsome5K’s good baselinefor what yourgoalshouldbe. next For running yourIt will givea firsthalfmarathon. you aboutjustthat… Half Marathon, Isuggestmaking runners to race at theirtop level. Butfor your first There isnodoubtthat speedwork isessential for the sportof running. understands theemotion and passion of anderson/ to understandwhy)andhe at http://blog.utahrunning.com/brad- and thebackofpack (readhisbio and coach.Hehasraced fromthefront B Brad Anderson By: rad Anderson isaninspirational runner here “This

RUN UTAH.COM magazine 2010 in Retrospect Ogden Marathon Ogden LakeHalfMarathonSalt LakeMarathonSalt Half Marathon CanyonlandsMoab St. George HalfMarathon St. George Marathon Top Marathon ofUtah Top HalfMarathon ofUtah Endurance Run Wasatch 100 Half Marathon Hobble Creek Deseret News 10K HalfMarathon Marathon ValleyUtah HalfMarathon Ogden Race October 2,2010 October September 18,2010 August 28,2010 September 10,2010 August 21,2010 July 24,2010 June 12,2010 June 12,2010 May 15,2010 May 15,2010 17,2010 April 17,2010 April March 20,2010 23,2010 January Date # ofFinishers 5702 2013 1845 1187 2343 1438 2279 1973 4632 1041 3282 1325 182 783 Stefanie Talley (Layton), 1stplace, 2:45:15 Aaron (St. Metler George), 1stplace, 2:22:08 S Allie Scott(SLC), 1stplace, 2:51:11 Stefanie Talley (Layton), 1stplace, 1:17:58 P Suzanne Lewis (SLC), 2ndplace, 27:27:29 M (American Fork),Lindsey Dunkley 1stplace, 1:10:26 Patrich (Provo), Rotich 1stplace, 1:03:59 (American Fork),Lindsey Dunkley 2ndplace, 32:18 Andrew Ledwith (Park 1stplace, City), 27:31 (American Fork),Lindsey Dunkley 1stplace, 1:13:33 1stplace, Pilkington (Harrisville), Seth 1:06:05 Devra 2ndplace, (Sandy), Vierkant 2:49:37 Patrick (Provo), Rotich 5thplace, 2:25:54 (Provo), Ann Schauerhamer Mary 1stPlace, 1:23:40 Walter Brown (S.Jordan), 1stplace, 1:14:08 Stefanie Talley (Layton), 1stplace, 2:52:34 Fritz Van (SLC), Kamp De 1stplace, 2:29:20 (SLC)Susan Nielsen 1stplace, 1:18:24 Nathan (SLC), Hornock 1stplace, 1:09:21 Elizabeth Butler(SLC), 2ndplace, 3:16:32 Fritz Van (SLC), Kamp De 1stplace, 2:30:30 (Provo), Ogden Kristine 1stplace, 1:20:43 Siebach(Orem),Karl 2ndplace, 1:10:55 Amber Green (St. George), 1stplace, 1:25:25 Mccombs 1stplace, (Toquerville), Nick 1:10:04 teve Shepherd (Roy), 3rd Place, 2:25:30 atrick Rotich (Provo),atrick Rotich 1st place, 1:05:10 ick Jurynec (SLC), 5thplace,ick Jurynec 22:21:57 Top Utahns Women’s Collegiate Cross Country TEAM PRE-NATIONALS CONFERENCE MOUNTAIN REGION NATIONALS *Terre Haute, Indiana *Salt Lake City, Utah *Terre Haute Indiana White Race 28th place; led by * Western Athletic Conference 17th place; led by Ruth Hilton Ruth Hilton 6K 21:38 – Moscow, Idaho 6K 21:54 2nd place finish; led by Ruth Hilton 5K 17:50

2010 in Retrospect Weber State University Blue Race 21st place; led by 2nd place; led by Natalie Haws 8th place; led by Amber Henry Sarah Callister 6K 21:21 5K 15:52 6K 21:08 University of Utah White Race 33rd place; led by 5th place; led by Amanda 12th place; led by Amanda Amanda Mergaert 6K 20:56, Amanda Mergaert 6K 21:05 Mergaert 6K 22:06 Mergaert 6K 20:45 45th place Women - Blue Race 11th Place; 3rd place; led by Kate Bowen 4th place; led by Kate Bowen Kate Bowen 6K 21:04, 61st led by Kate Bowen 6K 20:42 6K 21:46 6K 20:50 place White Race 36th place; led by 1st place; led by Kody Kleven 10th place; led by Shelise Josh McCabe 10K 33:42, Aleina Eisenhauer 6K 22:09 5K 17:06 Walker 6K 21:34 242nd place Blue Race 35th place; led by 2nd place; led by Individual 11th place; led by Sylvia Jamie Smith 6k 21:49 Champion Jamie Smith 6K Bedford 6K 21:57 21:28

Katy Andrews BYU (164) ), Natalie Haws Amanda Mergaert WSU (171), Kate Bowen BYU U of U. Amber Henry 4th at Region and 9th at Region WSU (172), 61st at Nationals 45th at Nationals. Shelise Walker UVU (242) RUN UTAH.COM magazine RUN UTAH.COM men’s Collegiate Cross Country TEAM PRE-NATIONALS CONFERENCE MOUNTAIN REGION NATIONALS *Terre Haute, Indiana *Salt Lake City, Utah *Terre Haute Indiana Utah State University White Race 22nd place; led by 3rd place finish; led by Brian 7th Place; led by Daniel Brian McKenna 8K 24:21 McKenna 8K 24:37 Howell 10K 30:20 14th place; led by Bret Hales Weber State University 3rd place; led by Bret Hales 2010 in Retrospect 8K 22:20 10K 30:59 Brigham Young University White Race 2nd Place; led by 2nd place; led by Individual 3rd Place; led by Miles Batty 18th place; led by Miles Batty Miles Batty 8K 23:42 Champion Miles Batty 8K 10K 29:30 10K 30:10, 15th place 25:01 Utah Valley University Blue Race 31st place; led by 1st place; led by Individual 11th place; led by Josh Josh McCabe 8K 24:15 Champion Josh McCabe 8K McCabe 10K 30:20 23:49

Southern Utah University White Race 35th place; led by 5th place; led by Dallas Eborn Dallas Eborn 10K 31:58 Dallas Eborn 8K 25: 8K 25:11

BYU XC Team finished 18th in the NCAA Daniel Howell Championships. Josh McCabe USU (392) 18th at Led by Miles UVU Region Batty (331). He 11th at Region Brian McKenna finished 2nd at 242nd at Nationals USU (391) 20th at Region and 15th Region at Nationals. RUN UTAH.COM magazine RUN UTAH.COM RUN UTAH.COM magazine 2010 in Retrospect State TitlesGirls:

- - - - - 4A Ogden 5A Davis 1A St.Joseph 2A Parowan 3A ParkCity Utah HighSchoolStateCross Country-Sugar HousePark-3milecourse 4A StateChamps-Ogden HighSchoolgirlsteam. 5A StateChampions-AmericanForkboys. HIG SCHOOLCROSSOUNTRY State TitlesBoys: - - - - - 1A St.Joseph 2A RowlandHall 3A BearRiver 4APine View 5AFork American Individual 5A StateChampion Clayton Young of American Fork. Top Individual BoysOverall: Top Overall Teams Girls: 3. Dallin Taylor, Hunter, 15:31 2. Mackenzie Morrison, 1. 3. Cedar 2. Davis 1. Ogden American Fork,15:25 Fork, 15:23 Young,Clayton American Top Overall Teams Boys: 3. Pineview 2. Davis 1. American Fork Individual 4A StateChampion SummerHarperof Orem. Top Individual GirlsOverall: 3. Susannah Hurst,East,18:30 2. Sarah Feeny, Ogden,18:16 1. Summer Harper, Orem,18:00 Mothers Against Insanity How to Win A Race A few weeks ago I ran my second 5K. Not my with a ball, I would not use my powers for second 5k ever, but it might as well have been. good. I have cried angry tears of frustration It was my second 5k post third baby. So it was over losing a game of Scrabble. I will probably a new record! If you’re a woman, you have to be the jerk parent who always beats their count personal records (PRs) for each new children in ‘Go Fish!’ because I CAN’T LOSE. body you get blessed with after each baby. If AT ANY COST. I’ve calmed down a little since 1. Choose small towns to race in. Springdale, you’re a man, you have to count PRs every time having kids. Actually, I just hide it better. This the home of my last race, has a population Side of Running you race, because you have no excuse such as is my tragic flaw. Oedipus had pride, I have of 457. The race was terrific, and most of the widened hips or breastfeeding. medalphilia. serious runners chose to run the 10K. So the 5K was a perfect post-partum self-esteem My time, 24:22, is a mere six minutes from what Wait. Scratch that. I hate medals. I would much booster. I hope to declare as my lifetime PR. Six minutes. rather win something useful like a pair of free I can unload the dishwasher while holding a socks, or a water bottle, or a toe ring inscribed 2. Petition for new racing categories. Although “Lighter” baby in six minutes, so I’m sure that cutting with my time. But I have yet to win any of those I refrained, I wanted to ask the woman who beat me exactly how many kids she had. six minutes off my 5K time is going to be easy. things. (Although at one race, the medal was And how old they were. Because there Bwahahaha. As easy as being pregnant. a baton. Now, perhaps if they had included The should be a category for breastfeeding a booklet entitled “101 uses for a Baton” that women depending on how far out you My time was good enough to win first place would have been the best medal EVER. But are from the delivery. And there should in my age group and second overall in the they didn’t.) Really, it’s the act of winning that be a category for people pushing jogging women. I like to win. I I’m addicted to. As long as we’re making up strollers. That takes serious fortitude. am super competitive. words, I’ll call it victorphilia. This is why God gave I’m sure there’s some other useful tip I could me no hand-eye So in case you suffer from the same affliction, leave you with, like ‘Run fast’ but I haven’t coordination. He knew here are some tips on winning races: figured that one out for a 5K. So good luck. that if I had any skills

Stephanie Chambers is a freelance writer, runner, and mother living in Roy, Utah. (Freelance mothers are in high demand.) She’s hoping to run an 18 minute 5K, but fears it will have to wait until her adorable and well-behaved children stop demanding her time. She can be reached at [email protected]. RUN UTAH.COM magazine RUN UTAH.COM RUN UTAH.COM magazine Amy Donaldson move from theno-man’s-land ofgrief andpain Eventually itwas runningthat helpedhim out, buttheoffers weren’t always appealing. ofliving. aspect Friendsevery invited him football player was strugglingwithjustabout Mullendore’s death, theformer highschool succumb to breast cancer. Carolyn And after andwife of26years his highschoolsweetheart For more thanayear, the Tooele manwatched his wife’s death in2007. inthewake of that gripped hisheart darkness At first, running was just a way outofthe T Challenge Ragnar Relay Taking onthe12 For Love- Ragnar RelaysRagnar for apurpose. Mullendore didn’tracy runningthe start proud to call Taylorsville home. fromOriginally Anchorage, Alaska, she graduated from andis ofUtah, andtheUniversity and corrections andhascovered outdoor recreation andfitnessforthelast 12 sports, years. highschool writer andcolumnist News. forthe Deseret eightyears Shespent covering isasports Donaldson Amy crime other peopleto helpthemnavigate thenearly whereis theteam aspect, runnersrely on11 racesOne thingthat makestheRagnar unique while shedidn’t enjoy running, loved people. think ofamore fittingtribute to hiswife who, 2010 races inCarolyn’s memory. Hecouldn’t suggested Tracy Relay’s runall12oftheRagnar race. Somewhere alongtheway, someone the Human Test signed upfor Subjects another in February oflastyear. They had somuchfun, decided toRelay’s runtheRagnar race Sol Del to thejoy oflife again.Heandsomefriends talks aboutCarolyn, theirdaughter, butifyou her favorite sayings, runs that hasCarolyn’s name onitandoneof He simplywears whenhe apinkwristband take atoll onhimphysically. his endeavor, whichheadmits, isbeginning to Mullendore doesn’t callattention to himselfor Tennessee race lastweekend. what gotmeoutofmy shell,” become more thanjustraces. 200-mile courses. For Mullendore, theyhave “Today Icelebrate life.” the hesaidduring are Ragnars “The He

I’m going to beemotional.” “I have mixed feelings,” that hisquestwas almostcomplete. race hewas feeling arushofemotionsknowing director. Even before hefinishedthe Tennessee on Nov. 20onateam organized by therace Test in hewillfinishhisjourney Subjects, Florida original team (ormostofthem), The Human While he’s runanumberoftheraces withhis company’s CEO. he ran withtwo ofthethree founders andthe the when hetackled Tennessee race. There He was feeling alittlebetter two weeks later to doatand theokay leastoneleg. needed to run,theygave himanIV, antibiotics Vegas race. After explaining why to doctors he contracted pneumoniajustdays before theLas final races,He hesuffered abitofsetback. his two granddaughters. As heapproached the really want to seehimlight up, askhimabout hesaidquietly. “I think

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For more information about our innovative and affordable advertising solutions, email Check out our Early Bird 2011 Advertising [email protected] today. Specials! Click Here. RUN UTAH.COM magazine Race Reviews finishing inLayton. through Syracuse farmandswampcountry beforefinally water surface. After thecauseway, thecoursemakesitsway to eithersideofthecauseway andviewbirdsfloatingonthe for arunner. Sincetherewasno wind,runnerscouldlook to Syracuse. The causewayisasflatandstraightitgets The marathoncoursefollows the Antelope Islandcauseway light, butthankfullynobisonwanderedontothecourse. Many runnersreportedseeingBisonbesidetheroadatfirst runners weretreatedtoapinkskyreflectingontothelake. hour ofrunningwasinthedark. As thesunbegantorise, the startline.Sincemarathonwas6 AM, thefirst The fullmarathonrunnerswerebusedto Antelope Islandfor Marathon wasasuccess. qualifier. With 1,020competitorsinitsfirstyear, theLayton only racecertifiedasbothanOlympicandBostonMarathon 10K) washeldOctober9th. The marathoncourseisUtah’s The inauguralLaytonMarathon(andhalfmarathon,5Kand Marathon Layton races. Veteran of21marathons andmanymoreshorter distance Valerie Merges, LaytonUtah http://www.laytonmarathon.com/index.html marathon-cruises-winning-first-time-finish http://www.standard.net/topics/sports/2010/10/09/layton- • • • Don’t runthismarathonif: • • • Do thismarathonif:

You likeagoodpost-raceparty. The postrace You runslowerthansixhours. All runnerspost 6:06were You needcrowdsupport. The racefinishisnotinthe You likerunninginthedark anddon’t mindthepossibility You enjoyviewingthesunrisereflectingoff theGreatSaltLake. You likeflatcourses. around afterfinishing. refreshments areminimalandthereislittlereasontostick given DNFs. center oftown;thereareveryfewspectators. of runningintoa2,000poundanimal. So How Did We Do?

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