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RACE DAY THE RIGHT WAY FUEL UP NAIL YOUR PACE FINISH STRONG CELEBRATE!* A REINVENTED HEALTHY, DELICIOUS, KARA AND FAST GOUCHER ONE-POT POWER ON PURSUING PASSION, INSPIRING OTHERS, AND MEALS KILLER PROVING HERSELF IN NYC SANDWICHES 4 RUNNING THE DATA THE EASY EXERCISES 2-HOUR TO INJURY-PROOF MARATHON HOW, WHEN & WHERE YOUR BODYp56 (POLAND?) IT WILL HAPPEN RETRO SHOES ROCK WITH MODERN COMFORT YOUR RUN! OUR FAVORITES, p58 NOVEMBER 2014 >GO LONGER, FEEL STRONGER RUNNERSWORLD.COM >SET A NEW GOAL >NEVER CRAMP AGAIN >HAVE MORE FUN! *For the perfect post-marathon bottle of wine, see page 23 Another bag full of A grocery bag full of organic fruit, free-range chicken, because it’s healthy. because it’s natural. *Available feature. A bag full of antibiotic-free milk, because it’s pure. A bag full of And a can of farm-to-table vegetables, aerosol cheese, because because it’s responsible. America the beautiful. When your arms are full, your foot can lend a hand. 2015 ESCAPE with foot-activated lift gate.* UNSHAKABLE AT HIGH SPEEDS. NIKE AIR ZOOM STRUCTURE 18 HIGHLY RESPONSIVE NIKE ZOOM AIR CUSHIONING IN FOREFOOT DELIVERS A CRISP, QUICK TOE-OFF. TRIPLE-DENSITY DYNAMIC SUPPORT SYSTEM DRAMATICALLY INCREASES STABILITY. _ GALEN RUPP 10,000M SILVER MEDALIST Long before he was a member of Nike’s Oregon that stable meant slow—constantly pushing Zoom Air cushioning provides responsive snap Project—even before he needed to shave— to make itself lighter, smoother and more that gets you moving in a hurry. Galen Rupp realized that the key to reeling in TGURQPUKXGYKVJQWVUCETKƂEKPICP[QHKVUUVCDKNKV[ records and medals wasn’t some killer workout, So it makes sense that Rupp, a world-class Between now and 2016, Rupp will basically but the ability to string thousands of those overpronator, would gravitate to the Air Zoom live in the Air Zoom Structure, burning through workouts together over the span of several years. Structure from the very beginning, running thousands of miles in and around Nike WHQ in So instead of chasing every shortcut to victory, nearly all of his 120 miles a week in a shoe as his quest to step up to the top of the podium. he stuck with what worked—from mileage to focused on gaining speed over long distances as With this much riding on it, thank goodness workouts to his beloved Air Zoom Structures. he is. This latest version answered Galen’s call the shoe’s as good as he is at going so fast And what has this ability to steadily build to make it more stable by adding a third, for so long. URGGFIQVVGPJKO!#FWHƃGDCIHWNNQHPCVKQPCN high-density foam to the existing Dynamic EJCORKQPUJKRUCPFTGEQTFUCPFVJGƂTUVOGFCN Support system. But even as we beefed up the at 10,000m for an American man in 48 years. stability we kept the shoe light and lean, with a streamlined mesh upper and lightweight Flywire Similarly, the Nike Air Zoom Structure has spent cables that add support while still letting the the last two-plus decades debunking the notion foot move. Which is good, because the forefoot NOVEMBER WARMUP 2014 CONTENTS THE LOOP RAVE RUN EDITOR’S LETTER 6 10 12 82 THE RAVENOUS RUNNER SANDWICHES ON THE COVER 64 NYC MARATHON SPECIAL 71 RUNNING THE DATA 90 RW TESTED: TREADMILLS Who doesn’t love Fuel Up .......................... 48 YOUR FRIEND, WHO WILL RUN A RISE OF THE piling deliciousness Nail Your Race ............... 36 KARA! (INC.) 2-HOUR MARATHON? MACHINES between sliced carbs? Finish Strong .................40 Eight recipes take Celebrate ...................... 23 Kara Goucher ................ 64 this favorite dish up a 4 Exercises .................... 56 notch with the most Go Longer ..................... 42 With a new outlook on Nine factors must With plummeting nutritious breads, Set A New Goal ............. 34 life, Kara Goucher is converge for this temps on the horizon, savory fillings, and Never Cramp ................. 52 racing again and ready mythic barrier to be we review eight of the tangy condiments for Have More Fun .............. 38 to share her reborn broken. Hint: He’ll be sweetest indoor rides any running appetite. One-Pot Meals .............. 46 passion—and some 5'6", and it’ll be cold, that’ll keep you fit— Sandwiches ................... 82 BY MATTHEW KADEY, wine—with the world. possibly in Poland. and get you fast. 2-Hour Marathon ...........91 M.S., R.D. FOOD STYLINGFOOD LANIER BY CHRIS Retro Shoes ................... 59 BY TISH HAMILTON BY ALEX HUTCHINSON BY JEFF DENGATE PHOTOGRAPH BY TRAVIS RATHBONE NOVEMBER 2014 RUNNER’S WORLD 3 CONTENTS 15 58 WE’RE ALWAYS RUNNING AT RUNNERSWORLD.COM NEW WOMEN’S SITE Zelle, our new site for women runners, debuts this fall. You’ll find content that goes beyond the training plan, tapping into the (many) reasons why women run. Plus trends, chatter, and daily hits of HUMAN RACE PERSONAL BEST great-looking gear. Come to connect, stick around for the fun. Follow 15 Social Movement Sikhs cultivate TRAINING @RWZelle on Twitter and body and soul in New York. 34 Golden Opportunity After your Instagram, and visit Face- 18 Back Story Michael Wardian, How did Evans big fall race, set new goals based book for more details. celebrate after on how it went. prolific oddball-record holder. running the New York City 20 The Newbie Chronicles 36 Race Prep Channel race-day TRAINING VIDEO Marathon last Need another reason to run? It’s year? “We nerves into these six simple, but LEFT): FROM TOP BY (CLOCKWISE PHOTOGRAPHS good for the gray matter. opened a bottle crucial, tasks. Plyometrics are dynamic of Recuerdo, the BY MARC PARENT Spanish word for 38 The Starting Line You don’t have moves that build explosive 23 Run It By Me Vintner Michael memories. That to log major miles to enjoy the power. Learn more on first marathon is page 56, then check out Evans pairs wine with iconic 26.2s. something I will thrill of a big race. the routine at runners never forget.” 40 The Fast Lane Even elites can 24 War and Peace A weekend of world.com/jumptoit. Do screw up the marathon. Learn trail running helps vets bond. those exercises at least from their mistakes. 26 Go You! Real, inspiring stories once a week and every run 42 Ask the Experts Why counter- 26 Runner by the Numbers She’s will feel easier. clockwise on a track? run the NYC Marathon 35 times. FUEL 28 Life & Times Let’s give spectators 44 a little love. BY CHERYL LOCK The Runner’s Pantry The one potato that can make any meal. 28 Ask Miles Your etiquette expert ALAMY ELKINS; JEFF MACDONALD; THOMAS RODERICK AICHINGER; 46 Fridge Wisdom Chili—a 30 Intersection Culture on the run one-dish meal that packs a deli- 30 Band It A pace band reveals truth cious, nutritious punch. 48 Eat to Win Avoid these fueling missteps to race your best. RACES+PLACES A little trivia: The phrase “Charley MIND+BODY ASK ME ANYTHING horse” first 52 Oh, Cramp! Muscle cramps 97 Philadelphia Turkey Trot Kick off appeared in the Boston Globe in can stop you dead—use a little The tireless Michael Ward- T-day with this five-miler. 1886 to describe ian (above, and on page a baseball player science to fix ’em fast. 98 Ask a Race Director Why ban 18) will take time out of his who tried to run 56 The Body Shop Four explosive headphones? with a calf cramp. crazy schedule to host an moves will make you stronger, It was said his “Ask Me Anything” session 99 Cool Course Three words: stride reminded a faster, and less injury-prone. Panoramic ocean views. ball club member during the month of Octo- I’M of his family’s GEAR ber. For more details, go horse, named Charley, who 58 Kickin’ Back Street sneaks with a to runnersworld.com/ I’M A RUNNER walked stiffly from retro look and a modern feel. askmeanything. years of pulling heavy loads. 60 Hoodies in His and Hers Six picks 112 Kirk Acevedo, actor that can pull double duty—on the run or around town. 4 RUNNER’S WORLD NOVEMBER 2014 stered trademarks of POM Wonderful LLC. PJ11652 FULL OF FIERCELY FOCUSED, FREE RADICAL-ANNIHILATING ANTIOXIDANTS. There’s a warrior in every bottle of P∂M Wonderful 100% Pomegranate Juice. And he’s ready to defend your health with one swift sip. It’s loaded with super-powerful antioxidants from the original super fruit—pomegranates. P∂M Wonderful. CRAZY HEALTHY. © 2014 POM Wonderful LLC. All Rights Reserved. POM, WONDERFUL, the accompanying logos and Bubble Bottle Design are regi THE LOOP THE GALLERY #RWGROUPRUN THE INBOX THE LATEST We asked readers to share shots of their ROLE MODEL running crews. It’s clear from these pics Thank you for your piece on that runs are better with buddies. James Bonnett (“The Comeback Kid,” September). Like James, I’ve been through tough times, and I appreciate the way your story conveyed how, through hardships, we obtain wisdom, Two months after we and, through loss, we find a wrapped up reporting clearer picture of who we are and on ultrarunner James what we want out of our lives. Bonnett, he and his STEPHEN JAY YOUNG, NEW YORK CITY wife, Erin, had their first baby, Zane. In DIVIDING LINE July, Bonnet tweeted: I’m an Israeli West Bank runner, “I’m a dad! This is the and I was shocked by “Running proudest day of my life. the World: The West Bank” (Sep- Next runner?” tember). The Palestine Marathon THE DEEP TWEET that author Jacky Alarja says, @jesstweedhope, Highlands, British Columbia “draw[s] attention to the Pales- “CHURCH OF THE tinians’ lack of freedom,” was LONG RUN, WHO forbidden to me as an Israeli, but ART ON THE TRAILS, Palestinians are welcome to run “This photo shows HALLOWED BE THY in our races.
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