Written by: Erin Beresini

This piece first appeared in the September issue of Competitor Magazine.

In February 2008, New York City-based film producer Henry Lu, 40, read a story in the New York Times that would send him on a 19-month documentary filmmaking journey deep into Native American running culture.

The Times’ story discussed the high rates of poverty, suicide attempts and Type 2 Diabetes on New Mexico’s Navajo Indian reservation and how some high school students used running to cope with the disease; many of whom won athletic scholarships to universities off the reservation.

Inspired by the students’ perseverance and intrigued by their culture, Lu put together a team, including the story’s author, to follow three Native American high school seniors through their final high school cross-country and track seasons. The result of Lu’s efforts is the feature-length film, “Run to the East,” now playing at film festivals across the country. Below, Lu, who never considered himself a runner, shares what he learned about running on the reservation. Find showing information at www.runtotheeast.com.

We caught up with Lu and spoke to him about the film.

Competitor: Why does running play such a big role in Native American culture?

Henry Lu: It is very natural for Native Americans to run. They are taught to run at a very young age and don’t need much to do it, just themselves and a pair of shoes. It’s the perfect way for the athletes we followed to go out on the reservation and rethink things. It’s the easiest sport for them and also the most fulfilling because they get so much out of it and it connects them to their heritage.

Did anything surprise you while making the film?

What fascinated me was the athletes’ families. They have such tight families with such a strong sense of family support and love, even if they don’t often show it. They spend a lot of time together and there’s no place to get away unless they’re running.  It made me reconsider my relationship with my own family.

Does the tight family bond also make it difficult to leave the reservation to go to college?

It is a real catch-22. One of the reasons why a lot of Native American kids don’t make it past the first few months of college is they’re used to having a lot of support. It was a really amazing thing to see that our kids continued on; now they’ve all gone past their second year of college.

What do you hope viewers will get out of watching the film?

I hope the American audience understands how inspiring these kids are and how it is for them to make it to college.  And I hope the Native American audience sees that they should dream. I’d love kids on the reservations to have a dream and go for it. It doesn’t mean they have to leave, but opportunities come through education, whether it be at a tribal college or a university. These three kids had a dream and they followed it and they’re still following it.

Do you consider yourself a runner now?

I’ll be honest; I run a lot more now because of those kids. I continue to be inspired by them. I felt guilty preaching about running and how far it can get you and not running myself, so I picked it up over the past few years. That’s another thing these kids have given me.

****

Erin Beresini is a contributor to Competitor Magazine.

Moses Mosop had the fastest debut marathon in history this past April with his 2:03:06 finish at the Boston Marathon. Photo: PhotoRun.net

The 2:03:06 debut marathoner runs his second 26.2-miler in Chicago on Sunday.

Interview by: Sabrina Yohannes

Moses Mosop of Kenya was a medalist at the 2005 track and 2007 cross country world championships, but the next few years were not as fruitful. So some months after winning Milan’s Stramilano half marathon in 59:20 in March 2010, he decided to make his marathon debut at Boston in April 2011. That proved to be wildly successful when he placed second after pushing his Kenyan compatriot Geoffrey Mutai almost to the finish line, and the pair ran to unprecedented 2:03:02 and 2:03:06 finishes in optimal race conditions.

Mutai’s time was not recognized as a world record due to the course having an excessive net drop in elevation and being unidirectional, which allowed the continued benefit of a tailwind. But Mosop felt he could break the then-world record of 2:03:59 on a different course, and he set his sights on the Chicago Marathon, which takes place this Sunday, October 9. The men’s field includes American Ryan Hall, who ran 2:04:58 in Boston, and three others who have run under 2:07.

More from Competitor.com: Watch The Chicago Marathon Live Online

Mosop broke the long-standing track world records for 25,000m and 30,000m on the track at the Prefontaine Classic in Eugene on June 3, running 1:12:25.4 and 1:26:47.4 respectively, before taking third in the BAA 10K on June 26.

After his competitions in April and June, and again a few days before heading to Chicago, Mosop talked to Competitor.com about his races and his world record designs, including his thoughts on Patrick Makau’s new world record of 2:03:38.

]]> http://running.competitor.com/2011/10/interviews/world-record-ambitions-exclusive-interview-with-moses-mosop_39377/feed 145 http://running.competitor.com/2011/10/interviews/run-explosively-interview-with-michael-yessis-phd_38804 http://running.competitor.com/2011/10/interviews/run-explosively-interview-with-michael-yessis-phd_38804#comments Tue, 04 Oct 2011 19:30:56 +0000 Linzay Logan http://running.competitor.com/?p=38804 Learn how to scientifically improve speed and reduce injury.

Interview by: Linzay Logan

Michael Yessis, PhD., has been working with runners for the past 50 years, helping them become better, more efficient athletes. Noticing a lack of available, science-based information in regard to training, Yessis wrote his book “Explosive Running,” which offers instruction on topics from improving speed to how to reducing injury–all from a scientific standpoint. We spoke with Yessis, who believes that he can help anyone run faster, longer and stay injury free, about his book recently. See what he had to say in the interview below.

Competitor.com: Who can benefit from reading your book, “Explosive Running?”

Michael Yessis: Everyone who is a serious runner and interested in improving his or her ability to run faster, longer and injury free can benefit from “Explosive Running.” The information presented in the book is suitable not only for beginning runners but also for intermediate, advanced and high-level elite runners.  All runners can especially benefit from the sequence pictures taken from live digital film to analyze and better understand what takes place during a running stride and how they can improve their running.

Why did you write “Explosive Running?”

I wrote “Explosive Running” because I saw a need for more scientifically based information in the running field. It appeared to me that improvement in running (better times, more effective running technique, more effective training methods, etc.) had plateaued and the main focus was now on volume as opposed to quality. In other words, runners are doing more and more running without regard to how they run or how their running can be improved with other methods. This is related mainly to the motor and technical factors, not aerobic and anaerobic development, even though they are interrelated. In my opinion, present day training methods are leading to more injuries and runner dropouts rather than more effective running. However, with more quality in running training rather than volume all runners could be better. Thus my book was written not only to help explain and improve what is involved in the running stride, but also how runners can enhance their running by actually doing less running.

What kind of message do you offer runners looking to run faster, longer and more efficiently?

It is not so much a message as it is the means and methods of improving running technique and the physical qualities that relate specifically to running technique. These two elements are the essence of effective running.  For example, making running technique more effective will improve running speed, help prevent injury and allow the runner to run longer. Improvement of the physical qualities specific to the runner’s technique enhances all of the outcomes noted above. For complete development I also include elements of stretching, nutrition, how to identify and correct specific running errors and how to set up an effective training program.

Is there one topic you discuss that runners need to pay particular attention to and can benefit the most from?

There are multiple answers to this question but probably the most important one is running technique or what most runners call running form. I have found that this is typically an area that requires the most need for improvement. Running technique is probably the most ignored aspect of running not only by coaches, but also by running in the media. But yet, it is the most significant aspect of running. It is the fundamental base upon which all runners should build their running training.

Furthermore, an effective analysis of running technique dictates what the training program should be. The analysis can indicate which strength exercises are needed to make effective changes in technique or to enhance specific aspects of technique. These changes enable the runner to run longer, faster and pain or injury-free.  It is necessary to understand that simply increasing mileage as most runners are told to do, invariably leads to injury or excessive fatigue.

In relation to paying particular attention to particular topics, it should be noted that some runners may get more benefit from specific active stretches or from the nutritional information in “Explosive Running,” especially as it relates to running performance. Some runners benefit most from the specific specialized strength exercises that they can do to improve their running form (technique).

The specialized exercises that I created and are presented in this book are unique and for the most part, have never been seen before. These strength exercises duplicate what occurs in the running stride. In other words, the strength gained from doing these exercises duplicates the neuromuscular pathway seen in execution of the specific joint actions that occur in all beginning and intermediate runners in the running stride. (Elite runners typically include an additional joint action, which distinguishes and makes their run even faster and more efficient). In addition, the strength is gained in the same range of motion as it is displayed in the running stride and the type of muscular contraction is the same as that seen in execution of the running stride.

What do you think many runners are missing in the training that they can read about in “Explosive Running?”

There are several answers to this question. First and foremost are the descriptions and analyses of running form or technique, as I prefer to call it.  To my knowledge this is the only book that has cinematograms of elite and average runners running at different speeds. The pictures were taken directly from organic digital video film recorded with a high-speed digital camera. In addition to describing what each runner did in his or her running stride, biomechanical and kinesiological analyses were done of each runner and as a composite of what constitutes effective running.

By reading the information, which is presented in a simple, easy to understand, non-technical manner, the reader can gain a complete understanding of exactly what occurs in each joint action and why it occurs to produce an efficient and effective run. With this understanding the reader is better able to understand what should be done to make his or her running not only more effective but more enjoyable.

In addition, the book brings out the role of strength training, especially specialized strength training, and how it enables the runner to run less but be more productive in terms of running further, faster or injury-free. Usually this is accomplished with the addition of only a few exercises that are specific to the runner’s needs. This is a new concept that has proven itself many times over. The exercises are easy to do and can be mastered by all runners.

I also believe runners are missing the most important elements of stretching prior to, during, or after their run. By distinguishing and demonstrating key active stretches that are specific to running, the reader can get a better grasp of what type of stretching should be done, why it should be done and how it should be done. This is another unique aspect of the book.

To purchase “Explosive Running” or get more information about Yessis visit www.doctorYessis.com or e-mail him at DrYessis@DoctorYessis.com.

[sig:LinzayLogan]

Interview by: Mario Fraioli

Deena Kastor, shown here at the NYRR Mini 10K in March, will line up for this weekend's Dodge Rock 'n' Roll San Jose Half Marathon. Photo: PhotoRun.net

She’s won numerous national championships, captured an Olympic bronze medal, and is the only American woman to ever run under 2 hours and 20 minutes for the marathon. In the last seven months Deena Kastor has added an even bigger accomplishment to her already robust resume: that of world-class mom.

The 38-year old gave birth to her first child, Piper Bloom, this past February. On Sunday she’ll contest her longest race since her pregnancy, the Dodge Rock ‘n’ Roll San Jose Half Marathon. The reigning Olympic Trials Marathon champion, Kastor is on a quest to make her fourth Olympic Team this coming January in Houston.

We caught up with Kastor just a few days before she took the starting line in San Jose.

Competitor.com: Deena, the Dodge Rock n’ Roll San Jose Half Marathon will be your first race over 10K since the birth of Piper. How excited are you heading into the half this weekend?

Deena Kastor: I love the half marathon distance. I definitely look forward to improving my fitness over the next few months as we get closer to the marathon trials and probably doing another Rock ‘n’ Roll half somewhere in the country before the trials in January. But for me I like to have the motivation of getting ready for races, so San Jose was a great fit and it’s just right across the Sierra Nevada mountains where we live, so I’m really excited to get there and just test my fitness a little bit at the longer distance. I still haven’t had too much high mileage in my training but definitely love this distance and look forward to the race.

Since having Piper in February you ran the New York Road Runners Mini 10K in June and most recently the Cow Harbor about 10K two weeks ago. Talk a little bit about the progression that’s occurred between those two races.

I was really far from being fit (at the Mini 10K) but was just really excited to get back into racing and being apart of the running circuit again. I just got back from the Cow Harbor 10K two weeks ago and that was more of a realistic shot of trying to get out there and win a race. And I fell short of it with Janet (Cherobon-Bawcom) tearing up the roads this summer. I was second place there so I just look forward to progressing every week. Piper’s seven months old now and it just seems like as the weeks and months go on I’m climbing back into fitness. It’s been a real steady, but great, climb back to where I want to be.

So is it safe to say then you were pretty encouraged by your result at Cow Harbor?

Yeah, and I just feel as the weeks go on I get stronger and stronger. It’s been a gradual progression. I’m hoping to time it perfectly so that I’m at my fittest come January. But I was really happy with the Cow Harbor race and it seems that even since then that training has gone even better, so it’s just been exciting to watch, almost witness myself gaining that fitness back that I used to thrive on. So to look back at my log over the past few months it’s hard to believe almost. I’m excited and confident and feel that I’m a totally different runner now than I was just a couple of months ago.

Speaking of regaining that fitness, how has your training changed since you’ve had Piper? Have you had to compromise mileage or intensity at all?

Yeah I think just because since I took more than five months off of training I did have to start back gradually and I’m just now getting close to hitting 100-mile weeks, where I used to run 120 to 140 miles a week, so just starting to get back to the triple digits mileage-wise. But I’m really just trying to focus on quality more now and so it seems that my morning runs, which is our more intense session, our harder session of the day, I’m a lot more focused on getting the best out of myself for those couple of hours and then when I’m home I get to be a world-class Mom and spend time with Piper. I’m just really grateful that both Andrew and I have the flexibility to watch out daughter grow on a daily basis, so we’re at a pretty fun stage right now and instead of just having that steadfast schedule in the evening I just kind of get out the door and do that second run whenever Andrew comes home from work and is able to take Piper and play with her while I get out and do my second training run and core work. So it’s really been a lot of fun. I think my days used to be pretty running-focused and getting in naps everyday, where as now I’m probably not napping as consistently but I sure sleep a lot at night.

Interview by: Linzay Logan

With an outstanding performance at the recent World Championships, Lauren Fleshman has great momentum heading into the New York City Marathon in November. Photo: PhotoRun.net

“June 24: 8^th in the USA. Sept 2^nd: 7^th in the world.”

This is how Lauren Fleshman ended her last blog post on her experience at the World Championships earlier this month. It’s representative of the 29-year-old’s positive, inspirational attitude. Her performance in the 5,000-meter final at Worlds not only solidified her position as one of the best 5,000-meter runners in the U.S., but also marked the beginning of her transition into completely new territory—the marathon.

On Nov. 6, Fleshman will run the ING New York Marathon—her first attempt at the distance. “I have no idea what I’m getting myself into,” she admitted when I spoke to her earlier this week. Even though she’s been focusing on shorter distances since middle school, her heavy workload over the past few years should serve her well come race day in New York City.

More from Competitor.com–On Top Of The World: Exclusive Interview With Lauren Fleshman

With just over six weeks left to train for the ING New York City Marathon, Fleshman spoke with me about her experience at Worlds, her transition to the marathon and how she can easily sleep more than most newborns.

For More: Click here to watch parts 1-8 of Bob Babbitt’s interview with Ryan Hall.

For More: Click here to watch parts 1-7 of Bob Babbitt’s interview with Ryan Hall.

For More: Click here to watch parts 1-6 of Bob Babbitt’s interview with Ryan Hall.

Adam Goucher is excited to make his return to racing this weekend in Philadelphia. Photo: PhotoRun.net

The all-but-officially retired runner is making his return to racing this weekend in Philadelphia.

Written by: Mario Fraioli

For the better part of the 10-year stretch from 1998 to 2008, Adam Goucher was one of the the main men in U.S. distance running. In 1999, a year after graduating from the University of Colorado as a four-time NCAA champion, Goucher showed incredible promise on the track, posting personal bests of 3:54.17 in the mile and 13:11.25 for 5,000 meters. The following year, he dominated the 4K and 12K races at the USA Cross Country Championships, winning both contests in convincing fashion and asserting himself as the future of American distance running.

Then Goucher got injured, starting a pattern that would end up plaguing him throughout the rest of his competitive career.

Despite developing a troublesome back injury in the spring of 2000, Goucher gutted his way to victory in the 5,000 meters at the Olympic Trials that summer. At the Olympic Games in Sydney two months after winning the Trials, he qualified for the 5000-meter final, finishing 13th, albeit in a world of pain.

The next four years proved to be a struggle. Unable to develop consistency in his training due to a variety of injuries, Goucher was unable to maintain the momentum he developed at the turn of the century. He failed to qualify for a second Olympic team in 2004, finishing a disappointing 19th in the 5,000 meters at the Olympic Trials. Injured and frustrated, he and his wife Kara moved from their longtime home base of Boulder, Colorado to Portland, Oregon to train under coach Alberto Salazar as members of Nike’sOregon Project.

More from Competitor.com: Curtis, Goucher Lead U.S. Charge At Rock ‘n’ Roll Philly

The move paid off for the Gouchers, as Kara established herself as one of America’s most versatile all-around distance runners and Adam was able to avoid injury and re-find the form he had four years earlier. In February of 2006 he won another 4K title at the USA Cross Country Championships and went on to place 6th at Worlds–the highest placing by an American male in 20 years.  That summer he ran the third fastest 2-mile ever by an American (8:12.7) and bettered his own 5,000-meter PR, running 13:10.00 in Heusden, Belgium.

In 2007, Goucher finished 11th in the 5,000 meters at the World Championships in Osaka, and went on to run a half marathon at the Great North Run that fall, posting a solid 1:03:17 clocking in his debut at the distance. Old injuries began to resurface, however, and Goucher had surgery at the end of the year to clean up a bum ankle. When the next Olympic Trials came around the following summer, Goucher again failed to qualify for the U.S. team, dropping out of the 5,000-meter final before placing seventh in the 10K.

At 33 years old, it appeared time had run out on Goucher. He dabbled in a a few more road races, but the results were sub-par by his standards. Injury and frustration resurfaced. His sponsor, Nike, didn’t renew his contract, and he no longer had a training group of like-minded professional athletes to call his own. By his own admission, he  was “basically done with running”.

That was almost two years ago. Since then, Goucher hasn’t raced. He and Kara became parents last year to a son, Colton Mirko. He started a website, www.runtheedge.com, with his best friend, Tim Catalano. He started running with Kara to keep her company as she prepared for the Boston Marathon this past April. His mileage had creeped up to 100 miles per week, but there had been little to no talk of resuming a competitive running career.

All that changed after Boston. As Kara recovered from her fifth-place finish at Boston, Adam started working out on his own. He began upping the intensity of his workouts. He started thinking about stepping on a starting line again, and qualifying for the Olympic Trials Marathon–a distance the tried-and-true track runner has never contested during his competitive career.

This Sunday Goucher will return to racing when he steps on the starting line of Rock ‘n’ Roll Philadelphia Half Marathon against a loaded elite field that will most certainly challenge the vaunted 60-minute mark.

His goal? Shake the rust off, and run fast enough (he’ll need to break 65 minutes) to qualify for next January’s Olympic Marathon Trials.

Competitor.com caught up with Goucher earlier this week to get his thoughts on this weekend’s race, talk about his recently released book, Running The Edge, and to get to the bottom of what recently reignited his running career.

]]> http://running.competitor.com/2011/09/interviews/back-to-the-edge-exclusive-interview-with-adam-goucher_37694/feed 1 http://running.competitor.com/2011/09/videos/video-ryan-hall-im-a-fan-of-racing-you-learn-a-lot-every-time-out_37611 http://running.competitor.com/2011/09/videos/video-ryan-hall-im-a-fan-of-racing-you-learn-a-lot-every-time-out_37611#comments Wed, 14 Sep 2011 17:56:10 +0000 Super Administrator http://running.competitor.com/?p=37611 In part 6 of this interview with Ryan Hall, Bob Babbitt talks to Hall about the biggest lessons he’s learned from years of racing against some of the world’s best runners.

Part I: Aspiring Miler To World-Class Marathoner

Part II: “I’ve never been afraid to take risks.”

Part III: Ryan Hall: Getting Into My Own Head

Part IV: “I’m able to go harder when I’m having fun.”

Part V: “Just go for it. Being conservative isn’t fun.”

Part I: Aspiring Miler To World-Class Marathoner

Part II: “I’ve never been afraid to take risks.”

Part III: Getting Into My Own Head

Part IV: “I’m able to go harder when I’m having fun.”

Part I: Aspiring Miler To World-Class Marathoner

Part II: “I’ve never been afraid to take risks.”

Part III: Ryan Hall: Getting Into My Own Head

Part I: Aspiring Miler To World-Class Marathoner

Part II: “I’ve never been afraid to take risks.”

Watch the first part of the interview here: Ryan Hall: Aspiring Miler To World-Class Marathoner

More–Part II: “I’ve never been afraid to take risks.”

Interview by: Duncan Larkin

Fleshman finished fourth in her semifinal heat at the world championships on Tuesday night in South Korea, earning a spot in the finals. Photo: PhotoRun.net

Until a few weeks ago, former Stanford University standout Lauren Fleshman was going to sit out the upcoming IAAF World Championships in Daegu, South Korea.

But things changed for the 29-year-old on August 6 when she won the 5,000-meter event at the Aviva Grand Prix in London, clocking 15:00.57. That ‘A’-standard victory secured a slot for Fleshman on the U.S. squad for the championships, which also includes American-record holder Molly Huddle and Amy Hastings.

After the World Championships, Fleshman, who owns a 5,000m PR of 14:58.58 and is coached by Mark Rowland, plans to transition her efforts toward a marathon debut in New York City this November.

More from Competitor.com–Back On Track: Exclusive Interview With Lauren Fleshman (June 16, 2010)

Competitor.com caught up with Fleshman by email as she was making final preparations for her semifinal heat on Tuesday.

Interview by: Matt Fitzgerald

In June, for the first time in its 38-year history, international runners won both the men’s and women’s races at the 100-mile Western States Endurance Run. The men’s winner was a 23-year-old Spaniard named Kilian Jornet, who finished third in last year’s contest. Also a world-class ski mountaineer, the Salomon-sponsored Jornet covered the 100-mile course in 15:34:24, finishing just four minutes ahead of American Mike Wolfe.

We caught up with Jornet after his Western States win and asked the ultrarunning sensation a few questions.

Jornet and his pace en route to victory at the Western States Endurance Run in June. Photo: Emma Garrard

Competitor: Last year you had a rough time at Western States, becoming quite dehydrated and suffering severe muscle cramps. Did you learn anything from the race that helped you win this year?

Kilian Jornet: Last year I learned a lot. When you win a race you don’t learn. When you lose, that’s when you think about changing and learning. Also, running with Anton [Krupicka, who finished second] and Geoff [Roes, the race winner] taught me a lot. I changed my whole race strategy, from equipment to drinking to eating salts.

Mike Wolfe gave you quite a battle this year. What’s it like to be in such a tight competition over such an extreme distance? Is it quite different mentally from competition in a short race?

Mike and Nick [Clark, who took third place] ran a great race. It’s amazing after 160 km to still be so close together! During the race, I knew that on the climbs I was stronger than Mike, so in the plains and going downhill my mind was quiet, knowing that the race would determined on the climbs. Compared to a sprint, the mindset is very different in long races. It gets quiet, the mind serves to hide the pain.

You’ve run a lot of miles for a 23-year-old. Are you ever concerned about breaking down or burning out?

No, because I think you can break mentally when you let motivation get the best of you. Physically, if you remain injury-free, you can last a long time. And if you are tired you can take a short break, or a long one.

You were a top ski mountaineer before you were an ultrarunner, and you still ski all winter. Does this background and alternative sport help you be a better runner?

Yes, mountaineering definitely helps me a lot, first by giving me motivation in the late summer, and also because I have to run in conditions including snow at the end of winter. At the level of injury, running only 6 months a year helps to protect me. Skiing also helps me train for speed and power.

You’re at the top of a sport in which most athletes don’t peak until their mid-30′s. Where do you see yourself in 10 or 12 years?

I’m at the level I am now because I started very early. Within 10 or 12 years it is certain that I will not be at this level. But I will continue to enjoy racing and mountaineering.

[sig:MattFitzgerald]

Interview by: Duncan Larkin

Kim Smith will be the headlining act in her adopted hometown of Providence, RI this weekend. Photo: PhotoRun.net

Anyone watching this year’s Boston Marathon can’t forget the image of New Zealand’s Kim Smith, alone and out in front from the start of the starter’s gun. Smith took off with one strategy in mind: win by running from the front. Until mile 15, this strategy seemed to be paying off. For large sections of the race, the 29-year-old Providence College graduate led by as much as 50 seconds. But as the Newton Hills approached, Smith’s stride began to break. She winced in pain and reached for her calves numerous times, slowing down to stretch and changing her stride. The chase pack finally caught her and by mile 20, Smith had dropped out. Unfortunately for her, a subsequent MRI revealed that she had suffered a torn soleus, the small, lower calf muscle just above the Achilles tendon.

After several months of rest and reduced mileage, Smith, who is still coached by her former college coach, Ray Treacy, is now healed and ready to take on the marathon again. She will be competing in her adopted hometown in this weekend’s Rock ‘n’ Roll Providence Half Marathon, which she will be using as a tune-up for the ING New York City Marathon in November.

We caught up with Smith just a few days before the race.