WEIGHT-LOSS SPECIAL

LOOK
HOT,
STAY
COOL!

>> 8-Week Plan

to Run Off Pounds
>> Fat-Fighting
Frozen Treats
>> 10 Tricks
to Beat the Heat
JULY 2014
WOMENSRUNNING.COM

Special Section!

Beginners
Guide to
Triathlon

HEALTHY
DETOX FOR
RUNNERS
3-Day Cleanse
With Easy
Recipes

Laura Prepon
the Orange is the
New Black stars
healing diet

I ran
620 miles
through
the desert.

page 22

We Got a Makeover!
Take a Peek Inside

2014 ASPCA. All Rights Reserved.

With Team ASPCA , you can train to do something you

never thought possible, all while making a positive impact
on the lives of animals across the country!

Walk or Run with Team ASPCA at the Rock n Roll Los Angeles
Halloween Half Marathon on October 26, 2014!

Benefits of Joining Team ASPCA

Race Entry Free race entry for the Rock n Roll

Los Angeles Halloween Half Marathon.

Training Endurance training from professional coaches

online and in-person throughout Los Angeles and Orange

County.
Hotel Stay Weekend travel accommodations in Los

Angeles (at certain fundraising levels).

Team ASPCA Gear Official Team ASPCA merchandise

including a Team ASPCA singlet for race day!

Team ASPCA Events Access to Team ASPCA events

including our kickoff event, coaches breakfast and entry

into our private finish line tent on race day!
Online Fundraising Page A personal online fundraising

page plus guidance from professional fundraisers to help

you reach your goal.
Most importantly, the opportunity to help homeless,

abused and injured animals.

Join Team ASPCA on October 26, 2014 at the worlds

largest Halloween half marathon, as we roll out the
red carpet and welcome animal lovers from across the
country to sunny California at the Rock n Roll Los Angeles
Halloween Half Marathon benefiting the ASPCA!
Youll experience non-stop energy and excitement as
more than 300 Team ASPCA members hit the streets of
Los Angeles for the fourth annual event. With ideal autumn
weather, rockin bands every mile of the course and a
red carpet finish, youll feel like the ultimate rock star!

Join us for a
FREE Team ASPCA
Information Meeting.
RSVP now at
JOINTEAMASPCA.ORG
or call 888-661-ASPCA..

E
H
T
O
T
E
WELCOM

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26 S
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Sa
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Womens Running an
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wh
,
ce
en
ri
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new kind of running ex
Meet six of the 13 team
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on
al
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we
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th
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are stronger togeth
oggers and their cadets
bl
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tn

s/
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rst marathon.
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wb
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who are training as part

COACH

CADET

COACH

CADET

Dimity McDowell

Kelly Jeffries Pollock Lora Cohen Vaccaro

Bridget Nixdorf

Age: 42; Denver, CO

completed two marathons
FAVORITE RACE: Golden Leaf
Half Marathon
BEST RUNNING TIP: Dont
thinkjust go.
BLOG: anothermotherrunner.
com

Age: 42, Chapel Hill, NC

running for over one year
MOST EXCITED FOR: The challenge of running a full
marathon
MOST AFRAID OF: Getting
injured during training

Age 26; Long Island, NY

running for four years
MOST EXCITED TO: Run 26.2
miles at 26 years old
MOST AFRAID OF: Miles 20 to
26they terrify me.

The writer would love to run

more with her family, but her
husband is too fast, the kids
whine and the dog pulls, so
she usually runs solo or with
girlfriends.

WOMENSRUNNING.COM
JULY 2014

Kelly is an attorney who

works full time while raising
two children. She began
running to lose weight and
to remain saneand has
dropped 70 pounds since she
started!

Age: 37; New York

completed four marathons
FAVORITE RACE: New York City
Marathon
BEST RUNNING TIP: Tune out the
noise around you and focus
inward.
BLOG: lvrunsnyc.com
Lora is a big supporter
of education and cancer
research and loves using her
background in social media
and project management to
fundraise for races.

Bridget has plans to see the

worldwhether thats by
plane, train or a pair of really
good running shoes. In
between her adventures,
she works as a speechlanguage pathologist in
Brooklyn.

COACH

CADET

COACH

CADET

Dorothy Beal

Danielle Shaffo

Angela Bekkala

Kailey Ingerman

Age: 32; Leesburg, VA

completed 27 marathons
FAVORITE RACE: Rock 'n' Roll
Las Vegas Marathon
BEST RUNNING TIP: You run your
body.
BLOG: mile-posts.com

Age: 31; Dunedin, FL

running for six years
MOST EXCITED FOR: The opportunity to nally call myself a
marathoner!
MOST AFRAID OF: Hitting the
wall after mile 13

Age: 36; Dover, NH

completed one marathon
FAVORITE RACE: Seacoast Half
Marathon
BEST RUNNING TIP: Dont think,
just do.
BLOG: happytmamma.com

Age: 31; Rye, NH

running for eight years
MOST EXCITED FOR: The
challenge
MOST AFRAID OF: The high
mileage

The mother of three started

running to lose weight and
to ght off social anxiety. She
trained for her rst marathon
in 2003 and was seriously
hooked.

The Virginia native moved

to Florida nine years ago to
be closer to the beach. She
loves all things outdoors and
going on adventures with her
5-year-old daughter, Jocelyn.

The ACSM-certied clinical

exercise specialist has a love
of running, yoga and healthy
living. She loves to share
healthy recipes from her
kitchen with readers.

COACH

CADET

COACH

The mom and wife works as

a recruiter for Bottomline
Technologies. Running has
been an important part of
her life and a great way to
improve her physical and
mental health.

CADET

Amanda Brooks

Jodi Tivey

Morganne Hockett

Amy Sherman

Age: 32; Orlando, FL

completed seven marathons
FAVORITE RACE: Philadelphia
Marathon
BEST RUNNING TIP: Its supposed
to be fun!
BLOG: runtothenish.com

Age: 43; Bowman, ND

running for two years
MOST EXCITED FOR: The challenge!
MOST AFRAID OF: Not being able
to nish the race

Age: 26; St. Louis

completed two marathons
FAVORITE RACE: Walt Disney
World Marathon
BEST RUNNING TIP: Run your
own run.
BLOG: nutbutterrunner.com

Age: 23; Toronto, Canada

running for one year
MOST EXCITED TO: Cross the
nish line with my mentor
and friend
MOST AFRAID OF: How my knees
will hold up

Morganne is Boston-qualier
who has also run 10 half
marathons. Shes been a fulltime student who graduated
in May with a doctorate in
pharmacy.

Studying to become a
nutritional practitioner,
Amy currently works in the
communications eld while
blogging about her passion
for tness.

Amanda is a holistic lifestyle

entrepreneur, tness nutrition specialist, running coach
and writer on a mission to
help others discover their
own healthy living path.

The business owner, wife and

mom to her favorite running
partner has a passion for
tness, a fondness for yoga
and a new love of something
she never thought she could
do: running.

WOMENS RUNNING
JULY 2014

NASHVILLE TN

SEPTEMBER 27, 2014

SCOTTSDALE AZ
NOVEMBER 2, 2014

Reward Me

with a Glitzy Medal

Pamper Me

in the Freshen up Lounge

Celebrate Me
with a Bubbly Toast

Treat Me

with a Cookie Cafe

ST. PETERSBURG FL
NOVEMBER 23, 2014
Connect:

SAN DIEGO CA
FEBRUARY 21, 2015

REGISTER AT:

womensrunning.com

JULY

Kick off
your summer
with hot
running gear
page 76

Cover
Stories
22 I ran over 620 miles through
the desert.
36 10 Tricks to Beat the Heat
42 Laura Prepons Healing Diet
44 Fat-Fighting Frozen Treats
67 Healthy Detox for Runners
72 8 -Week Plan to Run Off
Pounds
83 Beginners Guide to Triathlon
SCOTT DRAPER

Womensrunning.com
July 2014

Your Run,
Only Smarter.
With a Polar heart rate monitor you can get to
the peak of your abilities. Learn when to strive for
maximum performance and when to take it easy.
Smarter training starts here.

Discover more at Polar.com

CONTENTS
JULY
53

TEAM WR

FUEL UP

18 Social Life
Shares, tweets, pins and #seles.
20 Running the Numbers
WR readers weigh inabout
weighing in.
22 I Did It
What it takes for runners to do
seriously amazing stuff.
24 Marathon Maniac
Meet reformed running-hater
Danielle Hastingsour new
columnist!
25 Cheering Section
One runners biggest fan, plus our
new favorite race sign.

40 Were Obsessed: Nutrition

Our editors favorite recipes, sips and
snacks.
42 Green Is the New Black
Laura Prepon nourishes herself with
roasted veggies and a.m. runs.
44 The Big Chill
Fill your freezer with guilt-free snacks
to fuel your run.

FEATURES

FRESHEN UP
48 Were Obsessed: Beauty
Our editors share their stay-fresh tips.
50 Smells Like Summer
Tried and pit-testedweve chosen
the best deodorants around.
28 Were Obsessed: Training & Racing
Hot gear picks from our editors.
30 Calendar
Make this month your best July ever.
31 Night Sweats
Summertime races that
heat up after dark.
32 Ask the Coach
Get faster, cure cramps
and de-stink your feet.
33 Proper Form
Our etiquette experts tips
for the civilized runner.
34 Doing It Right
Laces coming untied?
How to tie the perfect knot.
36 Keep Your Cool
Eight easy tips for making
summer runs more enjoyable.

WOMENSRUNNING.COM
JULY 2014

SPECIAL SECTION
83 Beginners Guide to Triathlon
Everything you need to know from
the editors of Triathlete.
IN EVERY ISSUE
10 From the Editor
14 Behind the Shoot
104 OMG to WTF

44

CLOCKWISE FROM TOP LEFT: ISTOCKPHOTO.COM; SCOTT DRAPER; JAMES FARRELL; MYUNIONHOUSE; ISTOCKPHOTO.COM; SCOTT DRAPER

LACE UP

53 Suns Out, Guns Out

Your guide to a smoking upper body.
58 Drug Wars
Exploring the dark world of banned
substances in running.
63 Mountains Majesty
Every season is peak season in
Switzerlanda runners paradise.
67 Athletes Cleanse
Refresh your system with a healthy
three-day detox.
72 Run to Lose
Break through your weight-loss
plateau with our eight-week plan.
76 Red, White & Blazing
Turn up the heat with summers
coolest gear.

2014 Brooks Sports, Inc.

Go beyond the edge of comfort with the Brooks Transcend,

a self-tuning trainer that smartly adapts its cushioning to
your every step, creating your ultimate run. This is the next
revolution of comfort. This is Brooks Transcend.
brooksrunning.com/transcend

from the editor

That Fresh Feeling

WHATS THE FASTEST WAY TO BECOME A BETTER
RUNNER? Mix up your workouts! Youve heard it before:
If you focus on shorter distances, go long once a week. If
you run every day, try cross-training. That one lesson is so
crucial, we dole it out on a regular basis.
In this issue, Womens Running decided to take our
own advice to heart. We want to be even betterso were
mixing it up.
Over the past months, our crew has been working
to create a whole new look, feel and structure to make
our mag more fun. This issue, were introducing a new
columnist, the marathon-obsessed Danielle Hastings;
Q&As with both a run coach and an etiquette expert;
Were Obsessed, where WR staff can share the coolest
stuff weve seen lately in the running world; an amusing
little parting shot, OMG to WTF, and so much more.
Weve also split the pages up into easy-to-ip-through
sections. My personal favorite is Team WR, celebrating
our kick-ass community. While the endorphins are cool
and the leg muscles are great, in my opinion, the best
part of running is the people. In Team WR we share
your stories, thoughts, advice and photos to celebrate the
women (you!) who make our sport so special.
Flip through our brand new look at your leisure and
send in cool stuff that youve been up to, so we can share
it in future issues. Mixing it up is only so much fun solo

Where Ive been

running to (and
from) lately
1. Sneaking in some
cross-training at the Five
Boro Bike Tour in NYC, my
rst ever bike raceand my
dads rst too!
2. This is what it feels like to
work with the most awesome
team ever. The WR crew
made this for me the day
I left to race the Boston
Marathon.
3. I came within six inches
of stepping on this rattler
during a trail run near our
ofce. Thankfully, he was
pretty chill.

1
2

lets do this thing together.

Jessie Sebor

@JessieSebor

3
Join in on the fun!
10

WOMENSRUNNING.COM
JULY 2014

Use #TeamWR on Twitter or Instagram

to share questions, pics, tips and brags!

Born to run.

Some of us have a constant thirst for exploration, and it isnt confined to the road.
Whether its with the help of Symmetrical All-Wheel Drive or on your own feet,
Subaru is proud to support the never-ending pursuit of adventure, no matter what
your road is made of. Love. Its what makes a Subaru, a Subaru.

Subaru is a proud partner of the Womens Running Series.

Learn more at subaru.com/partners.

Whats your best

tip for cooling
down after a
steamy summer
run?
Editor-in-Chief
One of the benets
of living in San
Diego is the luxury
of jumping into the
Pacic after a run
on the beach. But a
cold shower works
too and doesnt get
your running shorts
all salty.

JESSICA SEBOR

Eating
homemade
orange juice
popsicles
literally
just frozen
juice!

MANAGING EDITOR Nicole M. Miller

ASSOCIATE EDITOR Caitlyn Pilkington
GROUP CONTENT DIRECTOR Kurt Hoy

ART
ART DIRECTOR Erin Douglas
PHOTO EDITOR Scott Draper

CONTRIBUTING EDITORS Kara Deschenes, Kristan Dietz, Matthew Kadey, Allison Pattillo
CONTRIBUTING WRITERS Rachel Cosgrove, Danielle Hastings, Savita Iyer, Hillary Kigar, Susan Lacke, Amy
Levin-Epstein, Lizzie Post, Marni Sumbal, Amy Reinink
CONTRIBUTING PHOTOGRAPHERS/ILLUSTRATORS Stephanie Dalton,
James Farrell, MyUnionHouse

CIRCULATION, MARKETING & PRODUCTION

Running
through a
sprinkler!

PRODUCTION MANAGER Meghan McElravy

ADVERTISING PRODUCTION MANAGER Gia Hawkins
AUDIENCE DEVELOPMENT MANAGER Cassie Chavez
NATIONAL EVENTS MANAGER Dorcas White

DIGITAL SERVICES
VP, DIGITAL SERVICES Dan Vaughan
DIRECTOR, WEB DEVELOPMENT Scott Kirkowski
DIRECTOR, SEO/ANALYTICS Johnny Yeip
WEB DEVELOPERS Grace Cupat, Joseph Hernandez
WEB DESIGNERS James Longhini, Matthew McAlexander, Thomas Phan
SYSTEM ADMINISTRATOR Bruno Breve
SENIOR VIDEO PRODUCER Steve Godwin

ADVERTISING

Here in D.C.,
we just wait
until October.
Until then, its
really hard to
cool down.
#humidity.

SVP, SALES MANAGER Doug Kaplan, dkaplan@competitorgroup.com

SVP, PARTNERSHIP SALES Mark Buntz, mbuntz@competitorgroup.com
VP, NATIONAL SALES Susie Miller, smiller@competitorgroup.com
VP, EASTERN ENDEMIC SALES Ian Sinclair, isinclair@competitorgroup.com
NATIONAL ENDEMIC SALES Alex Jarman, ajarman@competitorgroup.com
NATIONAL ENDEMIC SALES Jeff McDowell, jmcdowell@competitorgroup.com
NATIONAL ENDEMIC SALES Justin Sands, jsands@competitorgroup.com
NATIONAL ENDEMIC SALES Gordon Selkirk, gselkirk@competitorgroup.com
EVENTS SENIOR SALES Kelly Trimble, ktrimble@competitorgroup.com
MID-ATLANTIC SENIOR SALES Michael Proulx, mproulx@competitorgroup.com
NORTHWEST SENIOR SALES Daemon Filson, dlson@competitorgroup.com
MIDWEST REGIONAL SALES Tom Borda, tborda@competitorgroup.com
SOUTH REGIONAL SALES Richard Hurd, rhurd@competitorgroup.com
PACIFIC WEST REGIONAL SALES Lauren Moyer, lmoyer@competitorgroup.com
SOUTHEAST REGIONAL SALES Dave Ragsdale, dragsdale@competitorgroup.com
NORTHEAST REGIONAL SALES John Markiewicz, jmarkiewicz@competitorgroup.com
ROCKY MOUNTAINS REGIONAL SALES Matt Steinberg, msteinberg@competitorgroup.com

PARTNERSHIP MARKETING

THIS IS LIFE FOR

KILIAN JORNET,

the worlds fastest trail

runner. In his book Run
or Die, Jornet runs with
us around Lake Tahoe,
across the Pyrenees,
through the Western States 100 and Ultra-Trail du
Mont-Blanc, and up and down Mt. Kilimanjaro.
Jornet tells us his secrets, what he thinks about
when he thinks about running, and why, for him, life
is a simple choice: Run or die.

Available now in bookstores, running shops, and online.

Read the rst chapter free at www.velopress.com.

VICE PRESIDENT Sean Clottu

DIRECTOR Jennifer Sugarman
MANAGER Erin Ream
GRAPHIC DESIGNER Marc Mejia
COORDINATOR Liz Centeno-Vera

Stand in
front of a
high-powered
fan and chug
ice water!

FINANCE
CONTROLLER Gretchen Alt

A PUBLICATION OF

CHIEF EXECUTIVE OFFICER DAVID N. ABELES

CHIEF FINANCIAL OFFICER BARRETT GARRISON
CHIEF REVENUE OFFICER BILL PEDIGO
CHIEF MARKETING OFFICER KEITH KENDRICK
SENIOR VICE PRESIDENT, SALES JOHN SMITH
EXECUTIVE VICE PRESIDENT, GLOBAL EVENTS DIVISION JOSH FURLOW
SENIOR VICE PRESIDENT, BUSINESS DEVELOPMENT DANA ALLEN

Jump in
the pool
to cool the
body down
quickly.

Womens Running issue JULY 2014, ISSN 1548-2413, a publication of Competitor Group Inc., 9477 Waples Street, Suite 150, San Diego, CA 92121, is published
monthly (10x per year with combined issues in Jan/Feb and Nov/Dec). For subscription inquiries, please call (800) 888-6700 or email womensrunning@
cdsfulllment.com. Periodical Postage Paid at San Diego, California and additional ofces. POSTMASTER: Send address changes to Womens Running, P.O. Box
6297, Harlan, IA, 51593. All contents of this publication are 2014 Competitor Group Inc. and Womens Running magazine, 9477 Waples Street, Suite 150, San
Diego, CA 92121. U.S.A. All rights reserved. Warning! It is not advised that you participate in the sports and activities described in Womens Running unless you
are highly knowledgeable about the risks involved, are in proper physical condition and are willing to accept all risks associated with these sports and activities.
Womens Running disclaims any responsibility for injury or death incurred by any person or persons engaging in these activities. Use the information in this
magazine at your own risk and always consult a doctor before attempting any exercise program. Womens Running makes no warranties of any kind and expressly
disclaims any warranty regarding the accuracy or reliability of information contained herein. The views contained in this magazine are those of the writers and
advertisers and do not necessarily reect the view of Womens Runnings ownership.

WOMENS RUNNING
JULY 2014

12

Not every princess needs

a magic carpet to y.

Disney Princess Half Marathon Weekend

presented by Childrens Miracle Network Hospitals
February 19-22, 2015
Make all your Disney wishes come true on a 13.1 mile run through Walt Disney World
Theme Parks. Experience the Disney Princess Enchanted 10K and Disney Glass Slipper
Challenge. Like a Disney Princess, you have that inner voice urging you to chase after
your dreams. Your once upon a time is now! Registration opens July 15, and lls quickly.
Sign up for an email reminder at runDisney.com

Disney

behind the shoot

Laura Prepon used a get-outof-jail-free card to take time
from her busy schedule for
our cover shoot. She showed
up to our Los Angeles studio
donning black from head to
toe, including her gorgeous
locks! Star of the hit womens
prison drama Orange Is the
New Black, Laura ditched
her jumpsuit for the day and
grabbed her favorite running
gear, giving tons of sassy
energy to our camerasand
embracing her That 70s
Show roots with her girlnext-door demeanor as she
chatted with our crew in
between shots.

That 70s Music

Laura and the
crew rocked out to
Creedence Clearwater
Revivala blast from
the actresss past life
in sitcom stardom as
Eric Formans main
squeeze and longtime
neighbor, redhead
Donna Pinciotti.

Final Touch-Up
Makeup artist Spencer
Barnes and hair stylist
Jonathan Colombini kept
Laura looking fabulous in
between camera clicks,
jumping in to touch up her
look to ensure she would
pop right off our cover!

Laura practiced a
mad dash on a mini
getaway trike and
embraced her inner
wild child with her
edgy look from
Electric & Rose (as
shown on page 42
of this issue).

14

WOMENSRUNNING.COM
JULY 2014

Photographer Scott
Draper tested the camera
while Laura goofed
around in her favorite
cover lookLululemon
Run: Swiftly Tech Short
Sleeve ($58, lululemon.
com), Body Language
Sportswear Vscrunch
Capri ($76, body
languagesportswear.com)
and Nike Flyknit Air
Max ($225, nike.com).

Green Choice
The whole crew noshed on
lunch from Panini Caf, while
Laura enjoyed a kale salad
with quinoa and gingerpapaya vinaigrette, as well as
a side of cauliower mashed
potatoes with vegan butter,
from Veggie Grill.

TOP CENTER AND LEFT MIDDLE: SCOTT DRAPER; BOTTOM RIGHT: ISTOCKPHOTO.COM

Great Escape

Cover Look

Inspired by the sun-drenched

beaches of southern California,
the all-new Solana is the perfect
running shoe for those miles
where you shut out the world and
everything goes golden.

zootsports.com

OUR PRODUCT
MAY NOT
BE PRETTY.
BUT STAYING
HEALTHY
SOMETIMES
ISNT.
ALASKA CANNED SALMON

Alaska canned pink salmon has 4x the omega-3s EPA & DHA and 12x the
vitamin D as many popular canned meats and fish. It also has 25% of adult
RDA for calcium and nearly the daily reference amount for selenium!
Ready to eat from the can, our salmon isnt pretty but it is as natural and
delicious as it gets. The edible skin and soft bones make it an excellent
source of high-quality protein, heart-healthy omega-3 fatty acids EPA &
DHA, essential amino acids, and calcium. They also add avor, so just stir
and enjoy Alaska salmon tonight.
For recipes go to wildalaskaavor.com

Buy any brand just look for

Alaska on the lid or label!

community
Hot tip:

TEAM WR

Your running
buddy could save
your life!

ISTOCKPHOTO.COM

Researchers from the

University College in
London found that social
isolation signicantly
increased risk of mortality
in older adultsjust one
more reason to love your
run buds!

Womens running
July 2014

17

team wr social life

You say itwe share it!

Pro Words

@ShalaneFlanagan:
Had one of those runs
today, felt that I was
doing exactly what
Im meant to do and
exactly where Im supposed to be. Live with
passion.

@kksruns
Whos the mom & who
are the daughters?! 13.1
miles of family fun for
moms bday! #runbrag

Run, Sele, Repeat

by Kelly Roberts

Kellys Faves

@cyndieruns 2013 Girlfriends Half with

my #BAMR #BRFs in celebration of and
WITH #Survivor @blissandchaos
@co_sugarbear Just
got my rst issue of
@womensrunning and
gifted one to my fave
running buddy

BLOGGER
ON THE
RUN

I love to run because it helps to keep my

cupcake habit in check. Just kidding (kind
of )a few months after I graduated college,
I felt overwhelmed, unfullled and lostuntil
I found a passion for running. After I ran my
rst marathon, the power and sense of accomplishment I felt was indescribable. The second
I crossed the nish line, I hobbled to get my
medal and thought, When can I do another
one? Now Im a complete race junkie and cant
get enough.

Tweets
We <3

Were Social
Butterflies

@RunWRS Run like

Ryan Gosling is waiting
for you at the nish line!
#RunGirlRun

Womens Running
@WomensRunning
@womensrunningmagazine
Womens Running
Or email

YOU
RE-TWEETED
@WomensRunning
This is why we run.
278 Retweets

editorial@womensrunning.com

Anything bright and

colorful! I dont want
to get hit by a taxi
cab.

Race
Its a tie between Run
Disneys Tinkerbell
Half Marathon at
Disneyland and, of
course, the NYC Half
#Sele location
Marathon.
West Side Highway in
ManhattanI was born and
Running gear
raised in San Diego, so I
My headphones!
love to be near water.
I cant run without
Bonus: Theres ALWAYS
Beyonc
cute guys for sele
material! J
We cant get enough runner blogscheck out our
must-reads at womensrunning.com!

18

WOMENSRUNNING.COM
JULY 2014

with any burning qs!

Q4U
@WomensRunning
If you had to choose, whats
more importanthow
you feel about your strong
runners body or a number
on the scale?
Top answer
@dnjbdi The scale doesnt
mean anything to me.
Def strong runners body!
Eating healthy and training
harder make you
lean+strong!

Pinup Girls
From our Must Run Here board:

July is perfect for warm-weather

runningand post-run wine sips!

NAPA TO SONOMA
WINE COUNTRY
HALF MARATHON

PHOTO OF SHALANE FLANAGAN: PHOTORUN.NET; OTHER PHOTOS COURTESY OF EACH SOCIAL MEDIA ACCOUNT OWNER

Color to run in

Womens Running
Ryan Gosling is our
June Cover Model! Find
out more about why
the actor was chosen as
the rst man to grace
our cover. [posted on
4/1/14]
3,550 likes (April Fools!)

You
LOVED
it!

WOMENS RUNNING:

Insta-Fame!

social life

What is your favorite way to cool

down after a hot run?
Jessica Bennett: Cold shower and
wandering the house in my skivvies
afterward till I feel human again!

@smashetons
smashing
#sele

Michelle Scholet: Ice cold beer J

Kacie Worth: Ice bath! Also helps guarantee
no soreness the next day after a long run or
trail run.

A rockin
#runbrag from
@ndeckerrunner

Congrats to
@carpediemcrystal on catching
some air during our April
#JumpShayJump cover contest!

Ellen Raasch: My husband always has some

milk with a little bit of chocolate powder
and I love a fresh fruit smoothie!
Kristi Mullins Casey: Jump in the pool. Or
lake. Depending on where I am at the time.
Jenn Milnes: My own fruit and spinach
smoothies made with soy milk and soy ice
cream!
Terri Soto-Wessenberg: A nice, big piece of
watermelon.

#tbt to Hawaii
by linds_sarah

Michelle Lawrence: I stick my

head in the freezer and take in
deep breaths. Ice cold smells
SO good.

Want to spread the love? Post a pic

PHOTOS COURTESY OF EACH SOCIAL MEDIA ACCOUNT OWNER

of you and your favorite issue or

article with #IheartWR and give us
some Insta-kudos!

AROUND
WR

Managing editor
@nickiontherun
The weirdest item I
brought back from
a natural products
expo. Yes, its made
of ground up crickets.

#JumpShayJump

Associate editor
@caitpilk
@Lagat1500 likes
pizza! Better keep
eating! Amazing
American Record
performance today at
#Carlsbad5000 [on
March 30].

WOMENS RUNNING
JULY 2014

19

team wr running the numbers

We asked and you
weighed inabout
weighing in.
50% of our
readers started
running to lose
weight

21

9 out
of 10

never get
on the
scale

prefer
to weigh
themselves
in the
morning

an
additional
Numbers Game

39

WeIgH THeMSelveS
every day

Four
out oF
Five

Womens Running
the weight of a typical
running outt
(shoes, socks, capris,
sports bra, T-shirt)
BMI Isnt for
everyone

63

know their body

mass index

37%

are too busy

running to be
bothered!

readers agree
that how strong,
t and healthy
they feel is more
important than

9%

do so only
at the
docs

Race Ready

40%

concentrate on
the nish line
instead of the
scale

60%

focus on
racing at a
certain weight

the number on
the scale.

WHaT a 140-POund WOMan, runnIng aT a

10-MInuTe-MIle PaCe, burnS durIng a 3-MIle run

20

Womensrunning.com
July 2014

ISTOCKPHOTO.COM

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team wr i did it!

| Real stories of women running down their dreamsAs told to KArA deschenes

I ran over 620 miles

through the desert.
Samantha GaSh
Age: 25
Melbourne, Australia

I was In college when

I crossed the nish line of my
rst marathon. At the race,
I met a woman who told me
about ultramarathons. Still
riding my runners high, I
was intrigued and starting
searching online for an ultra.
I found the 4 Deserts Grand
Slam (comprising four desert
ultramarathons) and signed
up for the challengehaving
no idea what I was getting
myself into.
Over the course of one year,
I ran four 155-mile races in
the Atcama, Gobi, Sahara and
Antarctica deserts. Each race
spanned a weeks time. Almost every day, I ran 26 miles
or fartherbut it was the
extreme weather that proved
most challenging. Some
people may not love the heat

22

Womensrunning.com
July 2014

to give someone the power to

rob me of my dream. I went
back on the course to run
the remainder of my miles
for that day and ultimately
completed the race.
When I crossed the nal
nish line in Antarctica, I
was named the rst female
ever to run the entire event.
The 4 Deserts Grand Slam
brought me clarity and peace
(I call it my desert perspective) in the most intense
physical challenge Ive ever
endured. Running my dream
taught me that anything truly
is possible.

I learned to train my
brain for a race, just
as I do my body.
Visualize the
challenges and see
yourself being successful. The power of
self-belief can carry
you farther than you
thought your legs
ever could.
Learn more about
Samantha at
freedomrunners.com.

CLOCKWISE FROM TOP LEFT: JENNIFER STEINMAN, NIC DAVIDSON, RACING THE PLANET

Enjoy a 10 percent discount on

Desert Runners, a movie featuring
Samanthas story, by visiting
desertrunnersmovie.com and entering
the code womensrunning.

(upwards of 120 degrees at

some points), but I prefer it
after experiencing chilled-tothe-bone cold in Antarctica.
At one point in the Sahara
desert race, I was alone
on the course when a man
jumped out of a bush. Within
a matter of seconds, he had
pinned me to the ground. I
panicked, unsure what was
going on, and luckily he ran
off when he caught sight of
another runner approaching.
After narrowly escaping an
attempted sexual attack, I almost withdrew from the race.
But I decided I wasnt going

I raced a marathon
on seven continents
by the age of 15.
Winter Vinecki
age: 15
salem, or

CloCkwise from top left: athens ClassiC marathon; paul ark; team winter; anita allen

i did it!

my dad was diagnosed

with an aggressive form of
prostate cancer just before
his 40th birthday. Having
watched my mom compete in
triathlons, I decided to make
racing my way of showing my
father that his ghting example inspired me. Though
I was only 9 and some
people doubted my ability, I
completed in my rst Olympic-distance triathlon. It was
the last time my dad was able
to cheer me at a nish line.
Later that year, my dad
succumbed to the disease,
further fueling my re to
never give up. With the help
of my family, I formed Team
Winter, a charity that raises
money for prostate cancer research, and I continued racing. Prostate cancer affects
one in six men, and I want to
help prevent other families
from suffering a loss.
A few years later, I was
ipping through a book of
world records when I saw the
category for youngest person
to complete a marathon on
all seven continents. I immediately knew I wanted my
name to take over that spot
to honor my dad.
Im lucky that my family
supported my ambition from
the very start. My mom even
committed to running all of
the races with me so that we
could share the experience as
a team.

I kicked off my marathon

tour in Eugene, Ore., before
going to Kenya, Antarctica,
Peru, New Zealand, Mongolia
and ending a year and a half
later in Athens, Greece. The
biggest challenge was persuading race organizers to let
me compete at such a young
age. But with an unrelenting
spirit, my mom and I eventually convinced people to take
a chance on us.
This struggle only made
me work harder. When my
legs screamed with fatigue
during high-mileage runs, I
thought of my dad and my
promise to him to never give
in. And as I lined up at each
start line, I was determined
to prove that age is only a
numberits the heart behind the legs that counts.
Running these races at
such a young age taught me
to believe in myself. Crossing the nal nish line in

Athens (home of the rst-ever marathon) and earning my

world record solidied this as
a lesson I will never forget for
all of my life. And I know my
dad is watching from above,
beaming with pride.

I learned never to
be afraid to dream
big. If you believe in
yourself, your body
will follow. We only
have one life. Why
not go after your
wildest dreams?
For more information
on Winters charity,
Team Winter, visit
teamwinter.org.

Womens running
July 2014

23

team wr marathon maniac

Marathon Maniac
Meet Danielle Hastings! The running-hater turned
total 26.2-mile end is our new columnist.

24

WOMENSRUNNING.COM
JULY 2014

44/35
the number of marathons
ran in the number states
as of May 2014

FAVORITE
FOODS:
avocado,
cheese and
black
beans

My SECRET OBSESSION is
negotiating with car
dealers.

CURRENT GOALS:
run a marathon in
all 50 states and
break 4 hours

FAVORITE WORKOUT:
long run

PET PEEVE:
inconsiderate
travelers

Danielle Hastings lives in South Carolina with

her Rottweiler, Rocket. When shes not running,
Danielle blogs at trexrunner.com.

FROM TOP LEFT: STEPHANIE DALTON; ISTOCKPHOTO.COM(3)

SOME PEOPLE ARE

BORN RUNNERSIm
denitely not one of them.
In school, I quit my soccer
team on the rst day because
the coach told us to run just
one lap around the eld. But
after graduating college, I
was uncertain of the future,
trapped in an abusive relationship and plagued by an
all-consuming depression I
needed to escape.
Runners, I reasoned,
werent depressed. The
runners I saw on the street
all looked happyif I was
a runner, maybe I could be
happy too. So I laced up a
completely absurd pair of
shoes and ran, then walked,
then ran, then walked. One
day, I realized I could just
run. Although I couldnt call
myself happy, I could call myself a runner. For the next two years, my inconsistent 3-mile therapy sessions were enough. But when I found myself
in the middle of a crumbling marriage at the ripe old age of 23, I felt the
need to go farther.
The next few months, I ran more than ever. Running took me out of a
volatile house and allowed me to sort through thoughts, feelings and tough
decisions. One day, I ran past the 8-mile mark on my longest run ever,
which turned into 11 miles when I got lost.
Figuring 13.1 miles wasnt that much farther, I signed up for a half marathon the following weekend. As I crossed the nish line, I swore never to
do anything that stupid again. And yet, just a week later, thirsty for a challenge (or perhaps more free Gatorade), I registered for my rst marathon.
While choosing my rst 26.2-mile race, I learned just how many marathons there are. I discovered that there are historical, feud-themed and
pig-themed races, ones that go through farmland or through big cities, and
ones that give you medals, beanies and mason jars. I wanted to experience
them all.
I set a goal to run a marathon in all 50 states before turning 30. Im now
28 years old, divorced and 35 states into my quest. My love of free sports
beverages has evolved into a love of free beer (the hydration choice of
champions!) and my therapeutic 3-milers are now more like 3-hour long
runs.
Ive had fast-for-me marathons and slow-for-me marathons (more slow
than fast). But in every race Ive made new memories: square dancing at
mile 2 of the Fargo Marathon, swinging on the tire swing at mile 9 of the
Hateld-McCoy Marathon, and taking a Jell-O shot at mile 14 of Route 66.
Travel writer Timothy Cahill once said, A journey is best measured in
friends, rather than in miles. Countless memories, lifelong friends, more
than one slight-overshare conversation and 44 marathons later, I have to
say I agree.

MY
STATS

cheering section team wr

My

BIGGEST Fan
Our associate editor explains why her mom
gets the W for best support system ever.
By Caitlyn Pilkington

MANY OBSTACLES IN MY LIFE

have called for a dependable cheerleaderjust as many accomplishments
deserved a pat on the back. My mom has
been the loudest supporter and biggest
voice of encouragement in all areas of
my adolescence and adulthood.
My rst heartbreak at age 17, a
yearlong, bedridden stint during a
colitis are at age 20, my rst ofcial
move out of the house at age 23 and my
decision to tackle my dream job at age
26 compose a pretty solid two-seater
roller-coaster ride, and my mom has
been my partner on every track.
During the ride, running has been
my best emotional outlet, and my mom
has been the most consistent face along
the course. Not only has she held my
hand through the challenging moments
of self-discovery that come
with logging miles, but shes
also pinned on a race bib
Whos your
and tackled her own fears
biggest fan?
right alongside me during
her rst triathlonwhere
Email your
she taught me how to be a
submission to
better cheerleader.
editorial@
She quietly listens to me
womensrunning.com!
overanalyze everything
If your nomination is
relationships, my job and
chosen, youll win a
my trainingand gives me
WR visor, T-shirt and
a nudge toward a better pera free subscription
spective when I need it. Shes
(or renewal) for you
smart: She knows the best
and your fan!
medicine for me is a good,
hard (or long, slow) run.

CAITLYN AND HER MOM

COMPLETED THE TRIROCK
SAN DIEGO SPRINT
TRIATHLON TOGETHER LAST
SEPTEMBERALL SMILES
FROM START TO FINISH!

I come from a very active

family of ve, and we all
support each other at most
every endurance event. My
mom lies at the center of
that support system, playing
team captain through email,
texts and phone calls to
make sure the other four
know who needs a pit crew
on what weekend.
Its easy to say that my
entire family is also my
biggest fan, but my mom
denitely leads the pack
across every nish line.

TOP: PAUL NESTOR

Sign of the
Month
Spotted by WR editor
@JessieSebor at
the Rock 'n' Roll
New Orleans Half
Marathon

WOMENS RUNNING
JULY 2014

25

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training

LACE UP
Hot tip:

Running makes
you smarter.

SCOTT DRAPER

Well, sort of! A study

published in Neurology
found that subjects who had
better cardio tness in their
mid-20s exhibited lower
levels of cognitive decline
later in life.

Womens running
July 2014

27

lace up

28

WOMENSRUNNING.COM
JULY 2014

| This month, our editors are crushing hard on hot gear and summertime races.
1. The Lululemon Bang Buster
($18, lululemon.com) comes in
cool color combos and doubles
as a functional headband for
runners (taming pesky bangs)
and a fun accessory (for those
hot hair-up summer days).
Caitlyn Pilkington,
associate editor

2. Download the Nike+

Training Club App (free, itunes.
com) and get more than 100
workouts (15 to 45 minutes)
with videos to help you learn
the moves. No more excuses
that I dont have time to
exercise! Erin Douglas,
art director
3. I ran the Boston Marathon
back in April but still treasure
two things: the life-changing
memoriesand this sweatshirt.
Perfect post-workout on a
summer night, the Adidas
Boston Response Marathon
Hoodie ($65, adidas.com)
makes me feel both cozy and
proud! Jessie Sebor,
editor in chief
4. Run to Home Base 9K run
and 3K walk (runtohomebase.
org) is held at Bostons Fenway
Park on July 19. The race raises
funds for veterans and, yes,
you actually get to cross home
plate. The Red Sox fan in me
cant resist the idea of being
there with race fans cheering
from the stands. Nicki Miller,
managing editor
5. With a attering waistband
and a sassy cut, the Brooks
Pure Project Reective Skort
($80, brooksrunning.com) is
ideal to use on summer runs
that end in brunch with friends
or a happy hour date.
Allison Pattillo, gear editor

TOP RIGHT: SCOTT DRAPER

WERE
OBSESSED!

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Bask in that
r
sweet summe

sunshine
n
theres a reaso
ry
to make eve
July day a
smidge more
special.

lace up calendar

JULY
monday

xx

tuesday

xx

wednesday

thursday

1 st

friday

03

Its National Blueberry

Monthpop a tray of berries
in the freezer for cool and
refreshing bursts of antioxidantrich goodness.

06

07

saturday

sunday

4 th

10

Run proud on
Independence
Day with some
Southernstyle sweating
at Atlantas
Peachtree
Road Race,
the worlds
largest 10K.

12 th
14th

13

16

Celebrate Bastille
Day by boning up on
your French. Coureur
means runner,
survtement means
workout clothes
and ralentis is
slow down!

20 th

17 th
7

On this day in 2004,

Sabrina Bianchi set
the 2,000-meter
backward-running
record in Camaiore,
Italy, with a time of
10:09.

23

Recover from
your long run
with a sweet
and satisfying
bowl of Cherry
Garcia in honor
of National Ice
Cream Day.

29

30

26

31 st

WOMENSRUNNING.COM
JULY 2014

ISTOCKPHOTO.COM(5)

Wish Olympic
and World
Championships
marathon
medalist
Catherine
Ndereba a
happy b-day!

30

Ring in
National
Nude Day
(7/14) early
with the State
Line Streak in
Darlington,
Pa. whitethorn
lodge.org

rave races lace up

Night
Sweats

SAND CRAb 5K/10K

If your midsummers night dream involves

a new PR, weve got the perfect after-dark
races for you!
By Kara Deschenes

is there anything better than the sand beneath your

toes and the stars above your head on a steamy
summer night? ummno! The Sand Crab 5K/10K
is set on the shores of galveston, where you watch
the waves roll and give your quads a hearty workout
on the beachy course lined with glow sticks and tiki
torches. prepare to party with a nish-line barbecue
that lasts until 1 a.m.!
When: 9/6/14
Where: galveston, TX
runintexas.com

from Top, lefT To righT: courTesy of sand crab 5K/10K; Zach pierce phoTography; courTesy of hoTTesT friday nighT 5K; isTocKphoTo.com

ENCHANTED FOREST

LEbANON
SCHuLzE
LAKE 7-MILE

calendar & rave races

STAR GAZER

HOTTEST FRIDAY
NIGHT 5K

it doesnt get more bada$$ than trail running at dusk.

The Lebanon Schulze Lake 7-Mile trail run is an ideal
opportunity to test out your legs and courage. With
single- and doubletrack paths winding around four
lovely lakes, the miles will y by as you head to the
nish line and collect your nishers beer mug.
When: 7/15/14
Where: eagan, mn
endlesssummertrailrunseries.com

LIGHT UP THE NIGHT

The blazing sun goes down before the start gun

sounds at the Hottest Friday Night 5K in oklahoma
city. The course makes a quick loop through Wiley
post park before twisting around oklahoma river
trails. don your brightest accessories for a chance to
win the glow Wear costume contest at the postrace party, where you can ll up on hot dogs and
brew.
When: 8/8/14
Where: oklahoma city, oK
sizzlinsummerseries.com

MIDNIGHT MADNESS

night owls unite! starting at the stroke of midnight,

floridas Midnight Run 10K is tailor-made for those
who ourish after dark. runners cross over a number
of beach bridges as ickering candle lanterns light the
way to the nish.
When: 7/4/14
Where: dunedin, fl
kiwanismidnightrun.com

MIDNIGHT RuN 10K

Womens running
July 2014

31

lace up ask the coach

| NCAA runner turned high school coach

Hillary Kigar has an answer for all things training!

KEEP
DRINKING
Its crucial for
running performance to stay
hydrated 24/7, but
sometimes water

I have been
running about the
same pace for two
years. Whats the
best way to
get faster?

32

WOMENSRUNNING.COM
JULY 2014

Life is too short

to be bored by
beveragesaccessorize your water!
Experiment with
adding various

I almost always end up

with a side ache at some
point on a long run.
Whats the best way to
avoid this?
When we are running and start
to get tired, our breathing can
become labored and uneven.
This irregular breathing is
usually the cause of side aches.
The trick is to practice listening
to your breath and becoming
more in tune with how you feel
as you get farther into your run.
Youre probably thinking, Wait
a minuteKeep up the pace
but stay relaxed? And let me
guessI am supposed to smile
too? I knowit sounds tough,
but give it a try, and I bet with
more relaxed, even breaths you
will have fewer side aches.

My feet always stink

after I run. How can I
calm down this stench?
The culprit probably isnt your
feetbut your shoes. Try these
home remedies to banish the
odor:

K Keep fresh dryer sheets in

your shoes between wears.
K If your shoes are sweaty or
wet post-run, stuff them
with newspapers to dry
them out.
K Store your shoes in a place
where they can air out.
K Whatever you do, never
clean your shoes in the
washing machine. This will
break down the cushioning
and structure and age the
shoe. And who likes premature aging? No onenot
even running shoes.

fruits, veggies,
herbs and spices.
I like to add a few
lemon, lime or
orange wedges,
cucumber slices,
sliced strawberries, chopped
fresh mint,
pineapple, or even
diced apple with
a cinnamon stick!

Have a question for Coach

Kigar? Email editorial@
womensrunnning.com or tweet
@womensrunning with the
hashtag #AsktheCoach.

Get creative and

have some
fun with it.

ISTOCKPHOTO.COM(4)

The good news is that by

running a consistent pace
for the last two years, you
have established a strong
foundation! The best way
to get faster is to vary the
distance and pace of your
runs. For example, if you
have been consistently
going on 4-mile runs at
9-minute-mile pace, mix
in a 3-miler at 8:30 pace
once a week. Another
fun thing that helps with
speed is to do strides once
or twice a week after your
run. A stride is a 10- to
30-second almost-sprint.
Do four or ve strides,
resting between each one,
to help your legs practice
what it feels like to move
a little more quickly.

can be so dull.

Proper
Form

etiquette lace up

ask the coach & etiquette

Navigating the world of running with grace

and poise isnt always easy. What is the
correct distance to launch a snot rocket,
after all? Thankfully, etiquette expert Lizzie
Post, great-great-granddaughter of Emily
Post, knows a thing or two about the rules of
the roadand the descendant of the famous
decorum diva is a runner too!

My friend always
runs with headphones
and it hurts my
feelings. How can I
tell her shes being
rude?

RIGHT: SCOTT DRAPER

Sometimes runners are so used

to working out alone, they
forget how to run with others!
Id tell your friend directly
that youd love your next run
to be headphone-free so you
can talk and enjoy each others
company. She may say she
really needs the music to keep
her going, in which case you
can decide if youd like to keep
running with her or not.
How bad is banditing a race (i.e.,
running without an ofcial bib)?
What if you are just jumping in to
pace a friend for a few miles?
A race is supposed to be between you
and the clock, no one else. I look at
having a friend jump in to pace you

as you getting assistance in that race.

I think you should run it on your own
with all the skills youve worked hard
for. Most races also have an entry fee so
its not considerate or fair to the other
racers to have folks joining in for free
and crowding up the race patheven if
its only for a few miles.
Whats the proper way to pass
someone on a narrow trail?
Calling out, On your left! as you
approach the person from behind is the
rst step. The second is to give them a
decent amount of space (think around
three feet) so you arent crowding them
as you run by. Remember they might
be wearing headphones and not hear
you anyway. So if they dont move over
a little or give a wave, dont take it
personally!

Have a question for Lizzie?

Email editorial@womensrunnning.com
or tweet @womensrunning with the
hashtag #ProperForm.

WOMENS RUNNING
JULY 2014

33

lace up doing it right

| Nobodys perfect! But sometimes a simple tip can change your running life.

Do your laces become loose

or undone mid-run?
Try this technique

Bow Out

Tie a starting knot.

You know this part!

Skip the issue

all together
with a pair of
no-tie laces.
You can be 100
percent certain
these puppies
wont come
untied.

Use the double bunny ear

technique to make a loop (or
ear) with each lace.

Cross the loops over in an x

and slide one ear through the
x youve madedont pull it
tight!
Heres the fun step: take the
bunny ear you put through the
hole and wrap it around again
to go through the hole once
more.

Thread the loop

not once(!) but twice
through the hole

Yankx Laces
$8, yankz.com

Now pull the ears to nish.

No need to double the knot.

Get ready to run! this bow will

stay in place throughout your
workoutpromise.

34

Womensrunning.com
July 2014

Locklaces
Reective Elastic
Shoelace and
Fastening System
$9, locklaces.com

left: SCOtt DRAPeR(7)

Untie it by pulling one of the

laces. It will come right undone.

lace up stride strong

Keep Your Cool

Eight easy tips for making summer runs more enjoyable.
By Susan Lacke

36

Womensrunning.com
July 2014

potential to improve cardiovascular

health, says Santiago Lorenzo, Ph.D.,
assistant professor of physiology at Lake
Erie College in Bradenton, Fla.
When you run in hot temps, your
body learns to use oxygen and muscle
glycogen more efciently while
improving your ability to regulate body

acclimate gradually.
You cant beat the heat, but you
can slowly acclimate to it and
manage it as best as possible, says

ISTOCKPHOTO.COM

Does the summer sun

senD you straight to the
treaDmiLL at your air-conditioned
gym? You may want to reconsider.
Running in the heat has its advantages.
Combining running with a hot
environment can impose extra stress to
the cardiovascular system, having the

temperature. In a 2010 study, Lorenzo

and colleagues found that a period of
heat acclimation resulted in signicant
performance improvements in runners.
On race day, these improvements can
give you an advantage over those who
logged their summer miles indoors.
Training outdoors when the mercury
rises doesnt have to be a dreadful
experience! Stay cool with these tips
from hot pros in the know.

Nashville-based masters runner Sonja

Friend-Uhl. A typical heat acclimation
protocol comprises 10 consecutive
daily exposures of running in a hot
environment. These runs should be
performed at your easiest pace possible,
with walk breaks whenever needed.

Hydrate, hydrate,
hydrate!
Make sure to drink
plenty of water
before, during and after
workouts to make sure
youre properly fueled.
For every run (even short
ones) carry water or stash
bottles along your route
the night before. On
runs lasting longer than
30 minutes, Friend-Uhl
suggests swapping water
for a sports drink that
contains electrolytes.

Be realistic.
The sun and heat can take a
lot out of you, even once youre
acclimated. Adjust your pace
accordingly, and dont beat yourself up
for going slow. Youre working just as
hard or harder than you would be at
a faster pace on a cool day, says Amy
Marsh, a four-time Ironman champion
who trains in Austin, Texas. Professional
distance runner Amy Cole agrees: Have
condence that you are building tness
and will be able to run faster in cooler
temperatures.

Set your
alarm clock.
If you want to
battle the heat,
youve got to beat the
sun. Cole begins most of
her summer runs before
5 a.m. Have an addiction
to the snooze button?
Read on

Call in reinforcements.
Find training partners who
will tackle the temps with you!
The buddy system offers great
accountabilityyoure less likely to skip
a run if you know someone is counting
on you to show up.

ISTOCKPHOTO.COM(3)

Strip down.
Summer is no time for modesty.
Sweaty clothes can cause chang,
add extra weight and prevent
additional sweat from evaporating.
Wear as little clothing as possible, says
Marsh, so long as its legal! Or if youre
more modest, go for loose, breathable
tops in light colors and accessorize with
a visor to block the sun.

stride strong

Map your run.

Try to nd shady places to avoid
direct sunlight during your
workout. If you havent tried
trail running yet, summer is a great time
to start. Forested areas can provide a
welcome respite from the brutal summer
sun. Also, consider routes where you
can rell your water bottles at public
water fountains, gas stations or local run
shops. Youll be happy to have an oasis.

8
How Hot is too Hot?
Because each runner is unique,
standard cutoffs for heat training
dont exist. But if youre braving
the temps, pay attention to what
your hot bod is telling you. If you
experience any of these signs of
heat illness, stop immediately.
Cramps
Feeling lightheaded
Weakness
Disorientation
Nausea
Clammy skin

Chill, girl!
Dont psych yourself
out! Cole stresses.
Prepare for the heat,
but dont obsessively check
the temperature before
your run. Dont ignore your
instincts either. If your gut
is telling you its too hot,
listen to itand hit the gym
instead.

Womens running
July 2014

37

Subscribe now at WomensRunning.com/mag14

NUTRITION

FUEL UP

HOT TIP:

SCOTT DRAPER

Freeze the burn.

Want to stay cool during your
summer run? Reach for a
slushie! Researchers in New
Zealand found that runners
who drank an icy beverage
before their workout on a
hot day could run 10 minutes
longer. For more steamy
advice, ip back to page 36.

WOMENS RUNNING
JULY 2014

39

fuel up

were
obsessed!

1. one spoonful of Teavana

Imperial Matcha ($35, teavana.
com) has 10 times the antioxidant content of tea, but I love
it because its a great caffeine
x anywhere coffee isnt
served. Ive brought this with
me into the nigerian jungle!
Jessie Sebor, editor in chief

| This month, were loving wine, chocolate pudding, oh, and some veggies too.

Chocvocado
Pudding
Serves 4
1 ripe avocado, peeled
and pitted
3 dates, pitted, soaked
in warm water for 30
minutes, drained
2 cup cocoa powder
4 cup honey
1 cup dark chocolate
almond milk (like Silk)
1 tsp. vanilla extract
Pinch sea salt
Pinch cinnamon,
optional

2. Former pro triathlete Brendan Brazier is a veganbut in

his Thrive Energy Cookbook
($23, brendanbrazier.com), the
focus is simply on plant-based
whole food recipes. I wish the
yellow peanut curry rice bowl
could leap off the page and
into my mouth!
Nicki Miller, managing editor
3. I heart the Vitamix Pro 750
($689, vitamix.com)! It not
only makes smoothies, but
also sorbet in six minutes and
soups in less than eight. It
denitely makes me eat
healthierI cant live without
it. Erin Douglas, art director
4. chocolate pudding has always been my favorite dessert.
this Chocvocado version delivers a rich taste thats full of
healthy fats and ber, making
my obsession healthy!
Allison Pattillo, gear editor
5. Bon Affair Wine Spritzer
($14 for 750ml, bonaffair.
com) is an electrolyte-packed
bubbly thats perfect for a
post-run celebration with
your girlsand it has half the
cals of regular wine!
Caitlyn Pilkington,
associate editor

Put all ingredients in a

high-powered blender (hello,
Vitamix!) or food
processor and whir until
creamy, adding more milk if
necessary. Spoon into four
dishes and chill. It will rm up
as it chills. Eat it as is, or serve
with a dollop of coconut cream
(whipped coconut milk) for
over-the-top goodnessand
more healthy fats, of course!

3 and 4: scott draper

40

Womensrunning.com
July 2014

fuel up

what i really eat

Laura Prepon,
star of Orange Is
the New Black,
nourishes herself
with roasted veggies
and morning runs.
By Amy Reinink
Portrait by Scott Draper

42

WOMENSRUNNING.COM
JULY 2014

ISTOCKPHOTO.COM(8)

TEN YEARS AGO, LAURA PREPON

WAS ENJOYING A HOT ACTING
CAREER, starring as the witty neighbor
Donna, in the mega-hit That 70s
Show when all of a sudden she
started feeling sick.
Symptoms like bloating, exhaustion
and stomach pain prompted her to
get help. But doctors argued over the
source of her discomfortshe was
diagnosed with everything from leakygut syndrome to hypothyroidism.
Prepon took dozens of vitamins and
supplements and tried every diet on the
planet. She gulped coffee constantly to
keep her energy up during long days of
lming, but nothing seemed to help.
Finally, the actress found relief
with the guidance of an integrative
health coach, who helped her take a
holistic look at her lifestyle. The coach
encouraged Prepon to view food as a
source of healing, to follow her bodys
cues and to create a diet that made her
feel best.
It took a lot of trial and error to
gure out what worked for me, and one
of my biggest lessons is that everybody
is different, says Prepon, now 34 and
starring in the Netix series Orange Is
the New Black. I have friends who feel
amazing when they eat meat and terrible
when they dont. Im the opposite.
Prepon found that her symptoms
abated and her energy levels skyrocketed
with a diet that was gluten-free and
mostly vegan. She frequently enjoys
broth made from organic, free-range
chicken (without the chicken itself ) and
occasionally eats sushi. For the most
part though, her diet comprises roasted
vegetables, fruits and other simple,
plant-based foods she cooks at home.
I cook every dayI have to, Prepon
says. Its hard to nd food like this in a

The actress lls

her ice box with
fresh foods.
Kabocha squashBecause I dont
eat bread, I like eating a hearty
squash like this.
Brussels sprouts
Cauliower
Iceberg lettuceI love making
wraps inside iceberg lettuce leaves.
FennelI love roasted fennel.
Coconut waterAnything
coconut!
Carrots
Avocados and rice cakesIll
mash up an avocado and put it on
top of a rice cake. The rice cake can
give you the sensation of eating a
little bit of bread, but its easy to
digest.
Blueberries and datesI eat these
for dessert all the time.

A Day in the Life

restaurant. I dont mind though. I
enjoy cooking. It chills me out.
The actress also revamped her
attitude toward exercise. She had
y with a bowl of
been working out two or three times
Breakfast: I start the da
te
a day in an effort to lose weight and
nutritional broth and a pla
gain energy. Nothing worked, and
ually
of roasted vegetablesus
nothing made me feel better, she
and
kabocha squash, carrots
says. She cut out CrossFit and kept
the forms of exercise that nourished
Brussels sprouts.
her body and calmed her mind: yoga,
eberries
spinning and running.
Morning snack: Ill eat some blu
Prepon, who started running as
or raspberries with some
a teen growing up in Watchung,
coconut yogurtits vegan
N.J., now runs about 45
minutes through her Los
and from coconut, which I
Angeles neighborhood
love.
every morning. The
routine helps her relax
Lunch: Pretty much the same as
and focusand has been
breakfast.
especially helpful since
she cut out caffeine.
I keep my running
Dinner: I usually add vegetables to my
shoes right by my bed, so
tsand
soupleeks, celery, carro
the rst thing I do when
with it.
I wake up is to put on
have some sweet potatoes
my running clothes and
go right out the door,
Prepon says. It wakes me
t the
Snacks: If I get hungry throughou
up and puts me in a good
a
day, Ill have some fruit or
headspace to face my day.
ha
boc
Its better than any cup of
handful of roasted ka
coffee.

Laura Prepon

squash.

WOMENS RUNNING
JULY 2014

43

fuel up

fuel your run

Big
Frozen snacks are my favorite
because they help decrease core
temperature and aid in recovery
at the same time, says Becci
Twombley, the director of sports
nutrition for University of Southern
California Athletics. Whether youre
looking for an inside-out ice bath

FROZEN GRAPES
Whether you like red or green,
toss em in the freezer before
you pop em in your mouth.

WATERMELON
KABOBS
Skewer the fruit
when it is fresh
and freeze for
a couple of
hours to have
an all-natural
Popsicle to load
glycogen stores
and prepare for
pounding the
pavement.

44

WOMENSRUNNING.COM
JULY 2014

after a run or you just want to beat

the summer heat, these frozen
treats will do the tasty trick.

PB BANANA
Coat a banana with some peanut
butter and put it on a plate in the
freezer before you head out for your
run. When you return, refuel with
carbs and protein in the nutritionistrecommended 3:1 ratio.

Chill
FRUIT-IFY YOUR WATER
Freeze chunks of fruit and use
as ice to boost antioxidants
and avor to your agua.

Fill your freezer with guilt-free

snacks to fuel your run.
By Nicki Miller
PHOTOGRAPHY BY MYUNIONHOUSE

fuel your run

CHOBANI
KIDS TUBES
Made with adultapproved Greek
yogurt and real
fruit, this snack
isnt just for
lunchboxes.
$3.30 for box of 8,
chobani.com

POWERICE
Its like a frozen
sports drink with
electrolytes to keep
you goingavailable
in grape, raspberry,
lime and orange.
$6 for box of 6,
powerice.com

WOMENS RUNNING
JULY 2014

45

BEAUTY

FRESHEN UP

Hot tip:

ISTOCKPHOTO.COM

Its not just

for pits.
Forgot your BodyGlide?
Follow these three steps:
1. Slather a stick deodorant
on hot spots pre-run.
2. Ignore the bizarre
sensation of applying
antiperspirant to
your inner thighs.
3. Run for miles
without chang!

Womens running
July 2014

47

FRESHEN UP

WERE
OBSESSED!

| This month, we cant get enough of feel-good shades and dry-skin tricks.

1. The SkinFare Thunder

Cake Coconut Oil Stick ($10,
skinfare.com) does it alluse
it to prevent chang, soothe
sore muscles, deter biting
bugs and combat razor burn.
Even better, it comes in a
handy, recycled, no-ickyngers applicator.
Allison Pattillo, gear editor
2. This stuff rocks! Carlene
K Cosmetics Shine Bronzer
($30, carlenekcosmetics.com)
is perfect for my pasty white
legs, and it smells great, like
mocha-vanilla. Best part? You
can gradually add color and it
doesnt rub off!
Erin Douglas, art director
3. EOS Smooth Sphere Lip
Balm ($3, evolutionofsmooth.
com) is trendy with its unique
round shape and twist-andclick topthe avors are
yummy, and the line is 100
percent organic. Plus it gives
you super soft lips on those
really dry run days!
Caitlyn Pilkington,
associate editor
4. Last February, I ran the
Womens Running Series Half
Marathon in San Diego to raise
money for the Edith Sanford
Breast Cancer Foundation. I
love that I can support this
special cause year-round with
the sparkly pink shade Julep
Edith Nail Color ($14, julep.
com). Jessie Sebor,
editor in chief

48

WOMENSRUNNING.COM
JULY 2014

TOP RIGHT: SCOTT DRAPER

5. Just about every day, I

count my blessings as I slip
into the hot tub at my new
home. Whether its after a
long or short runor on a
rest daythe rejuvenating
powers of hot waters hidden
under the bougainvillea are
mysterious yet powerful. Its
must-have therapy!
Nicki Miller, managing editor

FRESHEN UP

BEAUTY
Best
Scent
Best
Budget

Best
Overall

Easiest to
Apply
Best for
Sensitive
Skin

Best AllNatural
SCOTT DRAPER; BACKGROUND: ISTOCKPHOTO.COM

50

WOMENSRUNNING.COM
JULY 2014

Best Overall

Best Scent
Toms of Maine Long Lasting
Deodorant Fresh Apricot
$5 for 2.25 oz., tomsofmaine.com
Pros: We love Toms for the unique
and pleasant scents they offer,
including lemongrass and lavender.
But fresh apricot takes the bite out
of any post-run stink.
Cons: It leaves you slightly sticky
and goes on more like a gel than a
white solid.

Secret Clinical Strength Sport Fresh

$12 for 2.6 oz., secret.com
Pros: Its available in four formssmooth solid,
clear gel, invisible solid and sprayand it works
harder the more you sweat. This deodorantantiperspirant combo ghts smell with scent and is
available at all major grocery stores.
Cons: If you grab either solid choice, there is
potential for those annoying white streaks on your
favorite dark shirt.

Arm yourself against

post-workout
tang with some
of the best pit
shields on the
market.

Best for
Sensitive Skin
Lavanila The Healthy
Deodorant Vanilla
Lavender
$14 for 2 oz.,
lavanila.com
Pros: The stylish
packaging complements
the elegant mix of
vanilla and lavender in
this all-natural choice.
Go for the Spring Deo
Trio on the website
and grab grapefruit and
lemon for $30 extra.
Cons: The natural
formula yields a higher
price point, and some
white streaks may sneak
onto your darker shirts.

By Caitlyn
Pilkington

Easiest to Apply
Dermadoctor Total Nonscents Ultra-Gentle Antiperspirant
$22 for 3 oz., dermadoctor.com
Pros: Heavy sweaters, take note! The rounded roll-on is
easy to apply, with quick-drying results that last all day
(really!).
Cons: This is a scent-free, non-deodorant choicewhich
means that sweat is blocked, but natural morning breath
from your pits may need a little extra attention. We like
combining it with our favorite deodorant for a long-lasting,
sweet-smelling, double-duty result.

Best Budget
Lady Speed Stick Invisible Dry Powder Fresh
$4 for 2.3 oz., colgate.com
Pros: This less-expensive option leaves more room in your
budget for running gear while minimizing odor worries
with its delicate fragrance.
Cons: White residue is a potential with this gliderwe
recommend applying it on completely dry skin and
sporting with a tank or light-colored tee.

Earth Science Naturals

Natural Deodorant
Tea Tree & Lavender
$7 for 2.45 oz.,
earthsciencenaturals.
com
Pros: The gentle
lavender scent of the
aluminum-free product
left testers feeling fresh
and the price point is
friendlier for a natural
choice.
Cons: The application
process is a bit runny
body heat is quick
to melt the clear gel
upon contact. Its best
worn with shirts loose
around the upper arm
area.

WOMENS RUNNING
JULY 2014

BEAUTY

ONE OF THE
PERKS OF BEING
A RUNNER IS
THAT LOVELY
POST-RUN
STENCHand
it really comes
into full bloom
during the sticky
summer months.
But running
doesnt have to
be a smelly afair!
After testing
armpitfuls of
formulas, we
promise one of
our six favorites
will leave you
feeling shower
fresh, even during
the dog days.

Best
All-Natural

51

Suns
Out,
Guns
Out
Strengthen your
upper body to run
faster, stride more
efcientlyand
score a super-toned
back and biceps.

HAIR AND MAKEUP: CHRISTIE CAIOLA; MODEL IS WEARING: REEBOK RUN DOT BRA, $30,
AND SPORT ESSENTIALS HOT SHORT, $25, REEBOK.COM

By Marni Sumbal

PHOTOGRAPHY BY JAMES FARRELL

SPECIAL THANKS TO SOHO STRENGTH LAB
WOMENS RUNNING
JULY 2014

53

runners gams get all the

glory. We thank our quads
and calves for carrying us
through the nish line and
rub them down after a tough
workout. While strong legs
are important, a toned upper
body can improve your
running more than you might
think.
When you run, your arms
do more than just swing
back and forth. If you have
ever watched an elite runner
race, youll notice her running
cadence matches the movement of the arms like perfect
clockwork. Thats because
shes using her entire body
to run as fast and efciently
as possible.
With every foot strike, your
arms save your legs energy
by helping drive your body
forward. A strong upper
body will power you through
tough workouts and races
while helping you maintain
good form as you train to
boost your endurance.

Chest Press
(a) Lie down on a at
bench with a weight
in each hand and your
feet in the air, knees at
a 90-degree angle. (b)
As you exhale, slowly
raise each weight above
your chest. When your
elbows are almost
straight, turn your
palms inward as you
continue to straighten
the elbows until the
weights touch and
palms face each other.
As you inhale, slowly
spread the weights
apart and rotate palms
forward to return to the
start position. Perform
15 reps.

When? What? How?

K Perform exercises two to
three times per week, preferably on cross-training or easy
running days.
K Warm up with 5 to 10 minutes of cardio (easy running,
cycling, rowing, uphill walking)
and cool down with 5 to 10
minutes of easy stretching.
K During your workout, always
focus on breathing and good
form.
K When using weights, choose
ones that are heavy enough
that you feel a deep burn
around the 10th rep.

54

Womensrunning.com
July 2014

PHOTO CREDIT

Perform two to three sets

of 15 reps of each exercise.

Pushup on Ball
(a) Using a stability ball, get into a pushup position with your
hands underneath your shoulders and your feet on the ball.
(b) Exhale as you bend your elbows, slowly lowering your
chest to the oor. Inhale and slowly raise your chest to the
start position. Perform 15 reps.

Bench Dip
(a) With your feet resting on a stability ball, place your palms
on the bench, ngers facing forward and bottom lifted off the
bench. (b) As you exhale, bend your elbows to slowly lower
your hips. When you feel the resistance, inhale and straighten
your arms as you bring your hips to the start position. Be sure
to keep the glutes and core tight. Perform 15 reps.

Arm Raise
(a) With a weight in
each hand, stand with
feet shoulder-width
apart. (b) Slowly raise
both weights in front
of you until your hands
are in line with the
shoulders. Return the
weight to the start
position. (c) Now
raise both weights to
the side, forming a T
shape. Thats one rep.
Perform 15 reps.

Womens running
July 2014

55

Bicep Curl
(a) With feet
shoulder-width
apart, hold a
weight in each
hand, palms
facing forward.
(b) squeeze your
bicep as you bring
your right st
toward your shoulder, then return
to start position.
(c) repeat on the
left. think power,
not speed! thats
one rep. perform
15 reps.

Plank Row
(a) place yourself in pushup
position with one weight in
each hand, shoulder-width
apart. (b) Without rocking your
hips, contract the core and
lift one weight off the oor as
you bring your elbow toward
the ceiling. return the weight
to the oor while staying in a
plank position and repeat with
the other arm. thats one rep.
perform 15 reps.

Arms on Track

to improve running
efciency and power, consider a track workout once
a week. At no other time
in your training will you
recognize the importance
of a strong upper body
than when you are doing
speed work on the track.

56

Womensrunning.com
July 2014

bottom right: istockphoto.com

Basic track workout:

E 1,600-meter warm-up
E 10 minutes dynamic
stretching
E main set: 48 x 400
meters @ goal 5k race
w/200-meter jog/walk
in between
E 1,600-meter cool-down

ADVERTORIAL

n
i
u
o
y
e
e
S
Nashville!
Grab your girlfriends, pack your running shoes
and make your way to Music City this fall.
The 2014 Womens Running Series, beneting
the Edith Sanford Breast Cancer Foundation, hits
Nashville, Tennessee, on September 27, with a 5K
and half marathon catered exclusively to women.

Join our team

Get $10 off your Womens Running Series race
registration when you join TeamEdith and raise
$50 for the Edith Sanford Breast Cancer
Foundation.
Simply use the code TEAMEDITH when you
register for any of the 2014 races, and set up a
personalized fundraising page to get started.
Not only will you join a select group of women
who are passionate about ghting breast cancer,
but every dollar you raise will be invested directly
in cutting-edge genomics research to help speed
the way to the cures.
Give your 100%, and well give ours!

Meet TeamEdith

At age 18, country music star Amber Carrington

lost her mother to breast cancer.
Rather than let the tragedy bring her down,
she threw herself into her music, and into a new
passion: the ght to end breast cancer.
This fall, Amber will be representing
TeamEdith, in support of the Edith Sanford
Breast Cancer Foundation, at the Womens
Running Nashville Half Marathon + 5K.
Through TeamEdith, I can honor my mothers
memory and help make a real diference in the
ght against breast cancer.
I want to help make sure
others dont have to sufer
the way my mother and
family did.
Amber Carrington,
Semi-nalist, The Voice, and
proud member of TeamEdith

Lace up with Amber, and hundreds of other amazing,

dynamic women, to show a united front
in the ght against breast cancer.
Visit edithsanford.org/teamedith to nd out how you can join
TeamEdith and race in support of the Edith Sanford Breast Cancer
Foundation. 100% of every dollar you raise will be invested in genomic
research to help us make breast cancer a thing of the past!

Sign up to race for TeamEdith in Nashville today!

Visit edithsanford.org/teamedith to learn more.

The Edith Sanford Breast Cancer Foundation is pioneering a bold new comprehensive approach to breast cancer,
with a mission to unlock each womans genetic code, advance todays prevention and treatment, and end breast
cancer for future generations. Learn more at edithsanford.org.

CORBIS

58

Womensrunning.com
July 2014

Heres the buzz about

banned substances in
womens endurance sports.
By Amy Levin-Epstein

WOMENS RUNNING
JULY 2014

59

DRUG WARS

Lance Armstrongthis name was once

synonymous with smashing Tour de France
cycling records into a million pieces. But
last year, the cyclist sat down with Oprah
and admitted to doping with
testosterone, EPO (erythropoietin)
and drug transfusions.
Those cycling records were instantly blemished permanently (or erased completely, depending on whom you ask), and Armstrong became a symbol of doping-related disgrace. Perhaps most telling: He talked about how widespread the
issue of illegal performance enhancement was, saying, I didnt invent the culture, but I didnt try to stop the culture. Even more dramatically, he told a French
newspaper that his feats were impossible sans doping. And just like that, Armstrong cast a light on the complex issue of doping in all areas of athletics, including womens endurance sports and track and eld. How prevalent is doping, and
is it ending fair play in our favorite sports?
Fame and Fortune
The way his case unraveled generated so much debate and forced people to think
about the issues and take a stance, says elite runner Lauren Fleshman. Whether
youre talking Major League Baseball salaries or marathon prize purse money, the
promise of bigger bank accounts increases pressure for athletes to win at any cost.
And even without big endorsements and nancial gains, simply being a champion has age-old allure.
There is a big industry behind the athletes now, but doping has been part of
the sport since the Pan-Hellenic Olympic Games, notes Edith Zuschmann, an
Austrian sports journalist and runner. Elite athletes who wish to remain clean
have long been frustrated by this reality. I had to nd a way to dream big without

getting too attached to being the best in the

world, says Fleshman. In other words, she
had to resign herself to the fact that, while
she will not dope, she may lose as a result
to cheaters.
A Short History
Doping has been around for centuries, but
anti-doping measures rst arose in the '60s,
according to Dick Pound, former president of the World Anti-Doping Association
(WADA). Testing started at the 1968 Olympic Games, Pound recalls, but the science
was far from perfect. Eight years later, at the
1976 Olympics, East Germany won a suspiciously high number of gold medals40 in
totalwith the swim team winning 11 of 13
events.
The feat was whispered about everywhere, from the Olympic village to the
global media, but it wasnt until 1991 that

Timeline of Doping
British runner Diane Modahl is suspended
from competition following a positive
urine test; she unsuccessfully protests,
citing improper handling of the sample.

Drug testing begins

at the Winter Olympic
Games in Grenoble,
France.

1968

1991

1994

A former East Germany swim coach admits

to systematic doping of the team.

60

Womensrunning.com
JULy 2014

1999

United States Anti-Doping

Association (USADA) is
founded.

2000

World Anti-Doping Association (WADA) is established.

2003

Sprinter Kelli White is

stripped of her two World
Championship gold medals
for testing positive for
steroids.

2004

2007

Middle-distance runner Regina Jacobs retires

after three Olympic Games and one drug
testwhich was positive for steroids.

Three-time Chicago Marathon

winner Liliya Shobukhova receives a two-year ban from the
Russian Athletics Federation for
abnormalities discovered in her
biological passport.

2014

Track superstar Marion Jones admits to doping during

the 2000 Sydney Olympic Games and is sentenced to
prison a year later due to check fraud.

OISELLE

Lauren rocks
the clean-sport
message with this
T-shirt from her
sponsor Oiselle.

the former East German coaches admitted

to widespread steroid use and blood transfusions. Many of the athletes (a number of
whom were teenagers at the time) denied
that they knew they were doping. Some revealed health issues they had as adults due
to steroid useand a few were eventually
compensated.
Despite increasingly advanced testing,
cheating athletes have slipped through the
cracksfor a while at leastlike Marion
Jones, who in 2007 admitted to doping and
dramatically gave back her ve Olympic
gold medals from the 2000 Sydney Games.
Regina Jacobs, a middle-distance runner,
competed in three summer Olympics before
her career was ended by the dark shadow of
steroids in 2003.
Some cases havent been so cut and dry.
Mary Decker Slaney, for instance, won the
1,500 and 3,000 meters at the 1983 World
Championships. However, at the 1996
Olympic Trials, where Decker qualied in
the 5,000 meters, she received a positive
drug test result, which she attributed to
birth control pills. Her ban from competing in the Olympic Games that summer was
upheld, but her career was only semi-tarnished. She is still celebrated as the most
famous woman in our sport and in ESPNs
Nine for IX series they didnt even mention
her getting caught, says Fleshman.
Doping has also become a pet cause of
several elite names, including Fleshman
and British superstar distance runner Paula Radcliffe. The latter deantly held up a
sign at the 2001 World Athletics Championship in Edmonton, which questioned the

reinstatement of Olga Yegorova of Russia after she tested positive for a banned
substance.
Radcliffe, the marathon world-record holder, also regularly wears red ribbons
to show her support of blood testing. Her example has given me the courage to
be a vocal public critic of doping and attempt to shape discourse around ethics
in sport, says Fleshman, who penned an open letter on her blog to Lance Armstrong about his negative effect on the sports world.
Doping Today
All elite runners cross paths with the option to illegally increase their chances of
success. The ethical ones, of course, say no.
My rst exposure to the world of doping was when I made my rst World
Championships team. At the time there were whisperings about a doping underworld that ended up being exposed in the BALCO [Bay Area Lab Co-operative]
scandal not long after, says Fleshman. Twenty were named in the scandal, including baseball stars Jason Giambi and Barry Bonds, as well as track star Marion Jones.
Fleshman says BALCO and its aftermath were sobering. A shadow was cast
on the sport I loved, and I went through a mourning period, realizing that there
would always be dopers not getting caught. If I kept doing this sport, Id have to
get used to being beat by dopers and somehow not let it get me down, she says.
Authorities agreedoping is not going away anytime soon. Performanceenhancing drugs are a serious concern in both mens and womens sports at all
levels of competition, says Annie Skinner, spokesperson for the United States
Anti-Doping Association (USADA). Some drugs are seen across all sports and
genders. In general, anabolic agents, stimulants, growth factors and beta-2 agonists are among the most commonly seen prohibited substances, Skinner explains. In endurance sports, substances like erythropoietin (EPO) and methods
like blood transfusions can also provide a tremendous advantage, as they allow
for increased oxygen to the muscles.
All of these drugs allow for harder and more frequent workouts. Most cheaters dont use drugs for competition; they use them for training, allowing them
to handle a workload others will nd impossible. The physiological changes that
this allows makes them capable of superior performances, says Fleshman. This
makes testing only during competition relatively ineffective.
While many athletes make a conscious decision to dope, its the coaches who
have dollar signs for eyes. Some athletes are easy targets for vultures. They give
away all their power to coaches and managersbut they give up their ethical
compass too, says sports journalist Zuschmann. Athletes like Alex Rodriguez,
who took testosterone and human growth hormone, have said that they thought
they were only taking supplementsbut the public court of opinion generally
hasnt taken this defense very seriously. As a result of his positive tests (and lying
to Major League Baseball about why they were positive), he was suspended for
the entire 2014 season.
Future of the Sport
The good news is testing is improving by leaps and bounds. USADAs anti-doping program includes both in-competition and out-of-competition blood and
urine testing. We also conduct longitudinal testing, often referred to as the athlete biological passport, where an athletes own levels are monitored over time to
look for uctuations that may indicate the use of performance-enhancing drugs
or prohibited methods, explains Skinner.
Fleshman says that biological passports are effective but expensive and not
common enough yet. (Her suggestion is that athletes should pay for the passport
in an effort to create a level playing eld.) She also believes in a zero-tolerance
policy for positive tests. Skinner says that the current standard penalty for a rst
offense is more lenient: a two-year sanction that can be increased or decreased
depending on circumstances.
While cheaters will always nd a way to give themselves an unfair edge over
the competition, advances in testing technology are happening every year, and a
strong passion for creating fair playing standards is being demonstrated, not only
by sporting ofcials and researchers, but also by athletes themselves. As the issue
gets the attention it deservesfrom the lab to the trackit will become harder
and harder for dopers to dupe us.
Womens running
July 2014

61

Mountains
Majesty
EvEry sEason is pEak sEason in
Switzerlanda runnErs
yEar-round paradisE.
By savita iyEr

S
64

Womensrunning.com
July 2014

swiss wine is seldom exported,

so enjoy a run and a few rare
sips on a vineyard.

lake genevas waterfront offers multiple

pedestrian paths and
a breathtaking view.

Switzerland. It may be a
small country (roughly onetenth the size of California),
but with its pure air and
spectacular terrain, it packs
a full punch, with crystalline
lakes, winding rivers, verdant
valleys and more than
50,000 kilometers of kept-up
trails. Plus, Bernhard says
the countrys compactness
lends to its allure: Things
are often not that far apart,
so you can really have that
beach-mountain experience
here.
Priceless Views
For many Americans,
Switzerland conjures
thoughts of giant banks
and secret accounts. But for
many nance professionals,
running helps bring balance
to a demanding career. Lydia
Gallwey rst tried the sport
following the recession.

Shortly after the 2008

investment scandal created
by once-prominent nancier
Bernie Madoffan event
that threw the entire global
nancial system into total
disarrayGallwey, who
works for Spanish bank
Santander in Geneva, was so
stressed out in her job that
she desperately needed some
kind of an outlet. Running
proved to be the perfect
release, and today, Gallwey
runs regularly, both in the
countryside, where she lives,
as well as in downtown
Geneva.
She says that running
through the vineyard
near her home helps her
appreciate the different
smells and the way the
earth feels beneath my feet
and how that changes with
every season. But she enjoys
pounding the pavement

Two wegs
When choosing trails in
Switzerland, youll want to
know your wanders from
your bergs. A trail indicated
as wanderweg (meandering
path) means its pat and
easy to traversegood for
running. Bergweg (mountain
road) is tough, technical and
may involve some handover-hand climbing.

PREvIOUS PAGE AND tOP: thOmAS StOEcklI; IStOckPhOtO.cOm(2)

Switzerlands staggering
mountain rangessnowcapped in the winter, lush
and green in the summer
provide a breathtaking
panorama for any traveler.
But for runners with a bit
of wanderlust, this scenery
isnt just a backdropits a
majestic stomping ground.
Former Swiss marathoner
and world-class triathlete
Oliver Bernhard grew up
running up and down the
peaks surrounding his
childhood home. Even
today, the ve-time Ironman
winner says hes astounded
by the loveliness. Im blown
away by the beauty of the
landscape, and I enjoy the
views from those hills as
much as I did when I was
young.
For runners who thrive
on the outdoors, there are
few places on earth more
ideal than clean, green

the runners piCtured here wear

shoes from on-running, the
Countrys only athletiC footwear brand available in the u.s.

WOMEN RACE
THROUGH THE STREETS
OF BERN.

SAUSAGE FROM A STREET

STAND MAKES FOR A
TASTY POST-RUN LUNCH.

TOP LEFT: SWISS ATHLETICS; ISTOCKPHOTO.COM(4)

downtown just as much.

I love the way the suns
rays reect off Genevas
Lac Leman. I love seeing
the ducks on the water and
hearing the city sounds
around me, she says.
City Escapes
Swiss cities, like Geneva,
Lausanne, Bern and Zurich,
have all the trappings of
international urban centers.
Theyre hustling and bustling
and have great restaurants,
shops and nightlife.
Yet each city is also
culturally unique: The chic,
well-heeled crowds that
elegantly step through the
streets of Geneva, only three
hours from Paris by train,
embody that French je ne
sais quoi. In Zurich and in
Bern, the nations capital,
the singsong pitter-patter of
Swiss German ows easily
over beer and bratwurst.
Down in Luganothe main
city in Ticino, Switzerlands
southernmost canton, which
borders Italyits la dolce
vita on the piazzas and the
terraces of the open-air cafes.
The graceful architecture,
cobblestone streets and many
tree-lined boulevards of these
metropolises make them
ideal terrain for runners.
Whats moretheyre
smaller, cleaner and greener
than so many other cities
in the world, says Florian
Koch, a professional athletics
trainer with Swiss Athletics,
which makes running on the
citys sidewalks and through

A PLAZA IN BERN IS
THE PERFECT PLACE
TO REST TIRED
LEGS.

GET LOST ON A
BERGWEG IN
THE ALPS.

SWITZERLAND
BOASTS LAKESIDE
PATHS APLENTY.

the parks easier and more

pleasurable.
All of the countrys cities
have a river or a lake thats
wonderful to run by and just
as delicious in the summer
months to plunge into to cool
off whenever possible. Plus,
its easy to get off-road when
nature beckons.
Dirt Culture
Pierre Morath, a professional
runner, coach and lmmaker,
says that Switzerland boasts a
unique and deeply ingrained
trail culture. Unlike in other
European countries, trail
running is a very important
sport here, he says. No
matter where you are in
Switzerland, you can walk,
trek or run, and this is very
particular to this country.
Indeed, Switzerland offers
more than 100 complete
trails of varying degrees

of difculty. For serious

adventure-seekers, theres
no greater thrill than taking
part in one of the countrys
famous mountain runs. These
arduous half marathons,
marathons and ultras all take
place year-round (although
the majority are in the spring
and summer) at different
high-altitude locations
across the country, attracting
athletes from all over the
world.
How hard are we talking?
The popular Glacier 3000
race starts in the mountain
town of Gstaad and climbs
more than 2,000 vertical
feetup pat-dirt trails and
mountain paths before
nishing on the tip-top of a
real-life glacierproof that
in this magical country, you
really can go from green
elds to ice in a few hours on
foot.

Frau Runner
The city of Geneva has
an unlikely hero: On a
cold December night
in the year 1602, Mere
Royaume was standing
at her stove and stirring
up a pot of vegetable
soup, when suddenly she
heard a scufing outside.
From her window she
spotted soldiers from the
neighboring French region
of Savoy silently scaling the
walls surrounding Geneva,
armed and ready to take
over the city.
Immediately, Royaume
grabbed her cauldron of
soup and ung it out.
Scalded by the boiling
hot liquid, the startled
soldiers screamed. Their
shrieks roused the sleeping
citizens of Geneva, who
dashed forth from their
beds to save their beloved
city from a hostile takeover.
Every December, the city
celebrates the Escalade
in her honor. Citizens,
dressed up in period
costumes, dish out cups of
warm vegetable soup and
mulled wine to passersby.
The windows of Genevas
famous chocolate shops
proudly display cauldrons
fashioned entirely out of
cocoa and lled to the brim
with marzipan vegetables.
But one of the greatest
highlights of the weekendlong Escalade festivities is
the Course de lEscalade,
a fun race thats open to
all ages of runners, from 6
years old and up. Split into
4K for women and 7K for
men, the run takes place
through the city of Geneva
on the narrow, winding
roads of the old town. Pro
runner Pierre Morath says,
It has a carnivalesque
quality, because people
dress up in all kinds of
fancy costumes, so its a lot
of fun as well!
WOMENS RUNNING
JULY 2014

65

The Athletes Cleanse

Refresh your system with a
healthy detox that works for runners.

Pineapple Gazpacho
recipe on page 69

PHOTOGRAPHY BY MYUNIONHOUSE
Womens running
July 2014

67

The Athletes Cleanse

IF YOURE FEELING
BOGGED DOWN BY
A FEW TOO MANY
ice cream sundaes and
beachside margaritas, a
summertime cleanse can
be just the thing to steer
your nutrition back on a
healthy course. But a runner
needs more than a cooler
full of green juice to get her
through the day.
Lisa Odweller, founder
of Beaming, a San Diego-based superfood company, says, Cleanses are a
great way to reset your habitsbut many of the cleanses out there is they are lled
with too much fruit sugar
and not enough protein,
ber and nutrients.
To answer this issue,
Odweller, with the help of a
team of nutritionists, developed a cleanse thats tailored for athletes and offers
roughly 1,400 calories a day
with the option of adding
extra snacks as needed.
While Beaming sells a
packaged version on their
website, Odweller revealed
the secret ingredients for
an at-home version of this
runner-friendly cleanse!

Instructions

Follow this meal plan for one,

two or three dayswhatever
feels most comfortable!
While you can make the juices, to
order, we recommend preparing
everything the day before.
On the day of the cleanse, drink
water with lemon upon waking,
and continue to hydrate throughout the day. Enjoy each beverage/
meal every two or three hours.
If you need more fuel, snack on
melon, berries, bell pepper and
avocado.

68

WOMENSRUNNING.COM
JULY 2014

YOUR PLAN
MEAL #1: Favorite Green Juice
MEAL #2: Cool Cucumber
Alkaline Smoothie
MEAL #3: Pineapple
Gazpacho Soup
MEAL #4: Electrolyte Elixir
MEAL #5: Favorite Green Juice
(again)
MEAL #6: Fiesta Chopped
Salad

MEALS #1
& #5

Favorite Green Juice

2 servings
2 cucumbers
2 head celery
1 head kale
1 one-inch piece of ginger
2 medium-large carrots
2 Fuji apples
1/2 box sunower sprouts
(optional)
2 lemons, juiced
Press all but lemon through
juicer. Mix in lemon juice.

MEAL #2

Cool Cucumber
Alkaline Smoothie
1 serving
4 cucumber, diced
4 cup grapes
4 avocado
1 Tbsp. almonds
2 cup kale, chopped
2 cup spinach, chopped
2 Tbsp. plant-based protein powder*
2 cup water
4 cup ice
Pinch salt
Put all ingredients in high-speed
blender. Blend until smooth.
*Available at natural food stores and
livebeaming.com

MEAL #3
(pictured on page 67)

Pineapple Gazpacho Soup

2 servings
1 cup pineapple, roughly chopped
1 cup water
2 avocado
1 Tbsp. jalapeo seeded, chopped
Pinch salt
2 cup cucumber, nely chopped
4 cup pineapple, nely chopped
Gently pulse rst ve ingredients
in blender or food processor.
Mix in cucumber and additional
pineapple to garnish.

MEAL #4

Electrolyte Elixir
1 serving
1 cup water
2 cup coconut water
1 Tbsp. ginger (juiced or
squeezed through garlic
press)
4 cup freshly squeezed
lemon juice
Pinch cayenne
Mix together thoroughly.

Womens running
July 2014

69

The Athletes Cleanse

Fiesta Chopped Salad
1 serving

MEAL #6

Salad
4 cup jicama, diced
2 cucumber, sliced
4 cup cilantro, chopped
2 cups romaine, chopped
1 cup baby spinach
2 cup tomato, diced
4 cup corn
2 Tbsp. pumpkin seeds
Dressing
2 Tbsp. olive oil
1 Tbsp. lemon juice
2 Tbsp. almond butter
Pinch cayenne
Mix together all
salad ingredients
feel free to swap in
any raw veggies of
your pleasing. In a
small bowl, whisk
together the dressing
ingredients. Top salad
with dressing. Enjoy.

Runner Tested!

70

WOMENSRUNNING.COM
JULY 2014

Our editor in chief, Jessie, tried

the Beaming cleanse for three
days. She loved: getting so
many vitamins and nutrients.
But she missed: caffeine! I was
able to run all three days and
I wasnt hungrybut visions
of iced coffee denitely danced
in my head. My favorite part
was that the morning after I
nished the cleansewhen I
could eat whatever I wantedI
still craved a cold green juice,
not my normal go-to breakfast
of almond butter toast. The
cleanse taught me that you
can modify your behavior and
even your taste buds in a short
period of time.

scott draper

72

Womensrunning.com
July 2014

RUN
TO
Trying to drop a
few pounds, but your
sweat sessions arent
paying off? Mix it up
with our 8-week
program, guaranteed
to deliver results.

ISTOCKPHOTO.COM

By Rachel Cosgrove

WOMENS RUNNING
JULY 2014

73

Pounding the pavement and putting in the miles but not

achieving the runner physique you pictured? This is very common. Many people start running as a way to lose weight, only
to realize it isnt working as well as they had hoped. Check out
the crowd at the nish line of any endurance event, and youll
see all different shapes and sizes. Why is this?

1
2
3

Our bodies constantly adapt to the demands we

place on them in order to become more efcient.
New runners often lose a few pounds, and then
their weight loss plateaus. Run a mile today and
burn 100 calories; run the same mile in a few
months and only burn 80 calories. You feel like
youre putting in the same effortbut stepping
on the scale can be disappointing.

You could be running off your muscle, which will

decrease your metabolism and make it harder to
lose weight. Because running is more of an endurance sport than a strengthening exercise, you
will start to burn off muscle if you dont work to
preserve it.

Increased appetiterunning can make you hungrier. You may not realize it, but youll probably
end up lling the calorie gap that you burned
through during your run by eating more. Combat this by fueling up around your run: Have a
healthy snack before and after so you dont end
up starving or overindulging later.

Run to Lose Program

74

Womensrunning.com
July 2014

Timed Run: (Weeks 1 through 4) Set the clock for 45 minutes

and run as far as you can. Each week push yourself to go farther in the same amount of time by increasing your intensity.
(Weeks 5 through 8) Youll set the clock to 60 minutes instead
and try to cover as much ground as you can in one hour.
Strength Program + Short Run: Perform a circuit of bodyweight strength exercises to build and maintain your muscle.
The workout below is one set when performed all the way
through.
1. Body-Weight Squat (12 reps)
2. Body-Weight Pushup (12 reps)
3. Body-Weight Reverse Lunge (12 reps each leg)
4. Plank With Alternate Arm Lift (5 reps each arm)

ISTOCKPHOTO.COm

This training program combats common obstacles by mixing

up your routine so your body doesnt acclimate to the activity.
It also incorporates strength training to keep your metabolism
burning. Youll push your intensity during a sprint workout
once a week, increase lean body mass by strength training
twice a week and complete a timed run with the goal being to
increase the distance you run each week in the same amount
of time.

Sprint Session: Perform 10 minutes of easy jogging to warm

up, followed by ve to 10 rounds of 30-second sprint intervals with 90 seconds of jogging to recover in between. These
sprints can be done as hill sprints or on a treadmill, but give
an all-out effort for the work period.

Run to Lose Program

WEEK

1
2
3
4
5
6
7
8

Sun

Mon

TueS

Wed

ThuRS

FRi

SaT

Sprint
Session

OFF

Strength
Program +
Short Run

OFF

Timed
Run

Strength
Program +
Short Run

OFF

OFF

Strength
Program
1 set +
Run
1520 min

45 min run

Strength
Program
1 set +
Run
1520 min

OFF

OFF

Strength
Program
1 set +
Run
1520 min

45 min run

Strength
Program
1 set +
Run
1520 min

OFF

OFF

Strength
Program
1 set +
Run
1520 min

45 min run

Strength
Program
1 set +
Run
1520 min

OFF

OFF

Strength
Program
1 set +
Run
1520 min

45 min run

Strength
Program
1 set +
Run
1520 min

OFF

OFF

Strength
Program
2 sets +
Run
1520 min

60 min run

Strength
Program
2 sets +
Run
1520 min

OFF

OFF

Strength
Program
2 sets +
Run
1520 min

60 min run

Strength
Program
2 sets +
Run
1520 min

OFF

OFF

Strength
Program
2 sets +
Run
15-20 min

60 min run

Strength
Program
2 sets +
Run
1520 min

OFF

OFF

Strength
Program
2 sets +
Run
1520 min

60 min run

Strength
Program
2 sets +
Run
1520 min

OFF

5 rounds of
30 sec sprint/
90 sec recover

6 rounds of
30 sec sprint/
90 sec recover

7 rounds of
30 sec sprint/
90 sec recover

8 rounds of
30 sec sprint/
90 sec recover

9 rounds of
30 sec sprint/
90 sec recover

10 rounds of
30 sec sprint/
90 sec recover

10 rounds of
30 sec sprint/
90 sec recover

10 rounds of
30 sec sprint/
90 sec recover

OFF

OFF

OFF

OFF

OFF

OFF

OFF

OFF

Womens running
July 2014

75

PATRIOTIC DUTY

Shady Brady Crushable Rafa

Western
A straw hat for running? Dont
knock it until you try it! This
breezy hat with a exible brim
provides plenty of sun
protection while staying secure.
$75, shadybrady.com
Moeben Arm Sleeves
Protect your skin while shining
like the star you are in
Merica-lovin sleeves. $34,
zombierunner.com
ASICS Versatility Seamless Bra
Variable compression and
seamless construction make
this reversible bra a hot-temp
must have. $38,
asicsamerica.com
Moeben Skirt
Be bold! Be proudin a
matching skirt with built-in
briefs. $52, zombierunner.com

76

Womensrunning.com
July 2014

Add A splAsh of summer frivolity

to your run! from rAinbows to
rock concerts, beAch dAys to
festivAls, fourth of July to
butterflies, weve found the
looks you need to shAke up your
style And let your hot-weAther
personA shine through. wicking
fAbrics And new twists on clAssic
trends let fAshion-sAvvy runners
look hot And stAy cool As the
miles fly by.

by Allison pAttillo

photogrAphy by scott drAper

mAkeup by AntonellA AnnibAle

Womens running
July 2014

77

RAINBOW RUNNER

Betty Designs Signature Visor

This easy-tting visor doesnt
pull hair and has a terry headband to keep sweat off your
face. $30, bettydesigns.com
Skechers 2 in 1 Tank Top
When temps soar, less is more.
And with a bra and racerback
tank in one, dressing to chase
the sun couldnt be easier. $34,
skechers.com
New Balance Impact 4-Inch
Graphic Short
The wild print might seem
extremebut the wide
waistband and four-way
stretch keeps these shorts
comfy and attering. $48,
newbalance.com
Running Skirts Runbow
Compression Socks
Every run is special when you
wear your very own rainbow!
$34, runningskirts.com
Brooks Transcend
Wed bet a pot of gold that if
you like a cushioned ride, these
kicks will quickly become your
lucky charms. $160,
brooksrunning.com

MUSIC FESTIVAL MAVEN

Mountain Hardwear DrySpun

Ombre Short Sleeve T
It may look similar to
that shirt you took to
Coachella, but this tee is
made to performwhether
you wear it running or dancing is up to you. $50,
mountainhardwear.com
Sorbtek Tie Dye Capri
Breathable, wicking and
stain-resistant capris are
retro runner chic. $48,
teesbytina.com

Womens running
July 2014

79

TROPICAL FLOWER
( facing page)

Under Armour Still Gotta Have

It Printed Sports Bra
Support your girls in sleek
compression with four-way
stretch and plenty of air.
$30, underarmour.com
Roxy Sunset Stripe Pant
Take the palm trees with you
wherever you runumbrella
drinks are optional.
$52, roxy.com
New Balance Fresh Foam 890
Like long runs on the beach?
The extra-cushy sole will make
every stride more comfy.
$110, newbalance.com

SOCIAL BUTTERFLY

Under Armour HeatGear ArmourVent Tank

The whisper-weight fabric in this top is breathable and fast drying to
keep you cool in any temp. $45, underarmour.com
Ink n Burn Flutter Sports Skirt
In case the adorable wing-print skirt takes ight, hidden compression
shorts keep you covered. $75, inknburn.com

80

Womensrunning.com
July 2014

ROCK 'N' ROLLER

Activist Eyewear Adirondack 45 Sunglasses

Temple tip grip zones mean these sizzling shades stay
put. Prescription lenses let you leave the contacts at
home. $425, activisteyewear.com
Reckless Running The Rundertaker Performance Singlet
Running in the heat can make you feel like youre dying
but this lightweight tank shows the sun whos boss. $40,
recklessrunning.com
HTFU Icon Short
From lunges to long runs, these technical shorts are
designed to move. $55, htfu.com

Womens running
July 2014

81

Love Your Run.

Love Yourself.
Love Your Life.
All You Need is Love.

Join the De Soto Femme Triathlon Community.

@desotofemme
De Soto Sport Triathlon Company
www.desotosport.com/products/femmeblog.php

@desotosport

YOUR
COMPLETE
GET-START
E
GUIDE! D

of

SPECIAL SECTION

SUPER
SIMPLE
TRAINING
PLAN

weeks to your
first finish

Triathlon will
transform your
body!

GEAR
UP!
ALL THE

PHOTOGRAPH BY NILS NILSEN

ESSENTIALS
FOR THE
SWIM, BIKE
AND RUN

from the editors of

{ racing }
IRON GIRL SEATTLE
Seattle
Aug. 17, 2014
irongirl.com
Sprint distance: 1/3-mile swim, 11.2mile bike, 2-mile run

The womens-only sister series

to the global Ironman events,
Iron Girl triathlons provide an
encouraging environment for
first-timers, fueled by the mission
to empower women toward
a healthy lifestyle. The Seattle
sprint-distance course ofers a
straightforward lake swim and
a mostly flat bike and runa
manageable way to ease into
multisport. And with genderspecific technical finishers shirts
and Iron Girl jewelry as age-group
awards, Iron Girl Seattle is a cool
challenge to include in a getaway
weekend with your BFFs.

XTERRA WOMEN
STEAMBOAT SPRINGS
Steamboat Springs, Colo.
Aug. 31, 2014
getfitfamilyracing.com
Sprint distance: .5-mile swim, 10-mile
bike, 3.1-mile run
Olympic distance: .9-mile swim,
18-mile bike, 6.2-mile run

If getting muddy in the mountains suits your adventure style,

head to Steamboat Springs for
this summers inaugural Xterra
Women event. Xterras new
womens-only race promises
a plethora of fun in a pristine
natural environment from the
standard-bearer for of-road
triathlon. Athletes swim in private
Bald Eagle Lake, then ride and
run along Steamboats mountain
trail system before finishing at
the base of Mount Werner for a
festive after-party. Both sprintand Olympic-distance options
are available, making the race
accessible to a range of athletic
abilities.

CHALLENGE
RANCHO CORDOVA
Rancho Cordova, Calif.
Oct. 5, 2014
challenge-ranchocordova.com
Half-iron distance: 1.2-mile swim,
56-mile bike, 13.1-mile run

Ready to give triathlon a try? These

beginner-friendly races are a great place
to test your swim, bike and run, rookie-style.
By Holly Bennett

84

Womensrunning.com
July 2014

finisherpix.com; Getty imaGes; hits pat hendrick photoGraphy

races

beginner-friendly

If youre ready, willing and able

to tackle the half-iron distance,
Challenge Rancho Cordova will
make your novice long-course
race one to remember with the
calm, clean water of the Nimbus
Dam and a rolling ride through
Northern California farmland and
vineyards. If going the distance
solo seems too daunting, try
the relay divisiona feature at
all Challenge Family events. And
per the companys credo, family
members are encouraged to join
athletes as they cross the finish
line to celebrate their accomplishment, so be sure to bring your
personal fan club along to enjoy
this genuine family afair.

WILDFLOWER
TRIATHLON FESTIVAL
Lake San Antonio, Calif.
May 13, 2015
tricalifornia.com
Mountain bike sprint distance: .25mile swim, 9.7-mile bike, 2-mile run
Olympic distance: 1.5K swim, 40K
bike, 10K run

Wildflower is not widely viewed

as a beginner raceand indeed
the tough-as-nails long course
is best savored with a bit more experience. But the mountain bike
racea sprint distance traversing
a blend of paved and dirt roads
and lacking Wildflowers legendary run climbsor the Olympic

HITS

Naples, Fla.
Jan. 1011, 2015
hitstriathlonseries.com
Open distance: 100-meter
swim, 3-mile bike, 1-mile run
Sprint distance: 750-meter
swim, 12.4-mile bike, 3.1mile run

The HITS series ofers a

unique opportunity on
the triathlon calendar,
wherein each event
weekend features five
race distances ranging
from open (created
especially for newbies)
to full distance (2.4-mile
swim, 112-mile bike,
26.2-mile run). Target
the Naples open or
sprint in early January
as a fitness-focused
New Years resolution
for your rookie season.
The flat, fast course and
beautiful beaches are
bound to provide an
enjoyable experience,
and the versatility of the
HITS series makes this
race a worthy annual
event to gauge your
progress through the
sport.

distancechallenging and hilly,

but not horrendousare ones to
consider. The awesome festival
atmosphere and campsite-only
accommodations at Wildflower
make the entire weekend wild
and wacky and guarantee that
your first triathlon experience will
be a fun one.

REV3WISCONSIN DELLS
Wisconsin Dells, Wis.
June 2015
rev3tri.com
Olympic .9-mile swim, 24.8-mile bike,
6.2-mile run

Rev3s family-friendly vibe and

focus on age-group competitors make the series a must-do
for any multisport athlete. We
recommend the Wisconsin Dells
race (try the beginner-friendly
Olympic distance) despite a hilly
bike and run. The communitys
warm Midwest hospitality will
surely melt away any muscle pain
you might feel, plus the venue
provides a perfect playground
for post-race recovery: Wisconsin Dells boasts the largest
concentration of water parks in
the world.

ROCK the Swim,

Bike and Run
TriRock Triathlon Series
trirock.competitor.com
An extension of the popular Rock 'n' Roll
Marathon series, TriRock triathlon races merge
rock 'n' roll music and red carpet treatment with
short-course multisport action. Starting with a
live band jamming on a catamaran in the water
and finishing with a kick-up-your-heels post-race
concert, the on-course entertainment will keep
your pace high and your smile bright throughout
the day. Beginners benefit from marked buoys
every 100 meters along the swim course, the
ease of individually assigned bike racks, and the
enjoymentand educationof a two-day health
and fitness expo, while competitive athletes vie
for three-deep category awards. And with sprintand Olympic-distance courses in seven happening endurance hubs across the country, theres
plenty of opportunity to rock as a triathlon rookie!
The TriRock 2014 calendar includes:
Aurora, Colo. (July 20)
Asbury Park, N.J. (Aug. 24)
Austin, Texas (Sept. 1)
Lake Geneva, Wis. (Sept. 13)
San Diego (Sept. 21)
Clearwater, Fla. (Nov. 9)
Philadelphia (June 2015)
Womens running
July 2014

85

{ health }

train
happy!
Sidestep common triathlete
woes with these simple tricks.
By SuSan Lacke

Though triathlon comes with a great

number of health and vanity benefits
(hello, sexy swimmer shoulders!), theres
still a few, ahem, issues female triathletes
encounter, from uncomfortable bouncing
boobs to painful saddle sores. The best
defense is a good ofense. Avoid these
common triathlete troubles with simple
prevention strategies:
"Down there drama
Sores in the groin, rear
end and upper thighs
can make cycling uncomfortableor worse,
become infected and
painful. These nuisances,
caused by chafing,
blocked hair follicles or
excess pressure on the
crotch, typically manifest
themselves as red,
tender lumps. To avoid
these sores:

Support the girls

Though many tri tops
and suits have built-in
sports bras, some women may find they need a
little extra support. When
selecting a sports bra:
> Try on multiple brands.

Test their comfort by

reaching up over your
head and jogging in
place.
> Choose a bra with a

> Make sure your saddle

is positioned correctly. A
proper bike fit is key for
comfort and prevention
of sores.
> Use a chamois cream

with antibacterial properties. Hoo Ha Ride Glide

($21.95, Reflectsports.
com) contains tea tree
and peppermint oils.
> Never wear underwear

with your cycling shorts,

and always wash dirty
shorts before wearing
againeven if they were
only worn for a short ride!

86

Womensrunning.com
July 2014

snug band and straps

that dont dig into your
shoulders.
> Stay away from cotton

fabrics, which will retain

water from the swim and
lead to chafing. Instead,
look for technical,
moisture-wicking fabrics.
Still havent found the
one? Go to Titlenine.
com, where bravangelists will help find a
perfect fit for every body.

Sun exposure
According to The Skin
Cancer Foundation, more
than 3.5 million skin cancers in more than two million people are diagnosed
annually, and more than
90 percent of the visible
changes commonly attributed to skin aging are
caused by the sun. Sun
protection is essential to
skin cancer prevention
and so simple too!
> Use a sunscreen with

SPF 30 or higher, and

apply 1 ounce every two
hours; many sweat- and
water-resistant brands
are available for triathletes, like Endurance
Shield ($12.99 for 2 oz.,
Enduranceshield.com).
> Look for clothing

carrying an Ultraviolet
Protection Factor, or UPF
rating, for an added layer
of sun safety.
> Ride in the trainer or

swim in an indoor pool

when possibleespecially between the hours of
10 a.m. and 4 p.m., when
the suns rays are most
intense.

Eau de Chlorine
Even the most expensive
perfume cant mask the
smell of chlorine. The
water in swimming pools
can leave swimmers with
dry, brittle, itchy hair and
skin. Soap and shampoo
post-swim can help, but
a vitamin C-based treatment like SwimSpray
($12.95, Swimspray.
com) can counteract the
residual chlorine, leaving
skin and hair soft and
odor-free.

Chafing
A rite of passage for many
triathletes is the wetsuit
hickey, a large, red blotch
on the neck caused by
chafing where the suit
meets the skin. Triathletes
can experience irritation
in any location where
friction is applied to the
skin: in the armpit, under a
heart-rate strap, along the
inner thighs or under the
toes. Minimize friction by
wearing snug, moisturewicking clothing with few
seams and applying a
lubricant such as Body
Glide, ($9.99, most running/triathlon stores) to
areas prone to chafing.

CYCLE

RUN

PADDLE

SURF

s hop @ bet t ydesigns.com and us e code spor t your be t t y to s ave 1 0%

TRI

CASUAL

{ gear bag }

gear
up!

SHEBEEST
TRIPLE S SHORT
$80, shebeest.com
This best-selling bike short
has an anatomically designed
chamois (pad) that ofers
just enough support without
feeling bulky, and the stretchy
microfiber material feels soft
and breathable against the
skin. Shebeest is one of the
few brands to ofer plus-size
options as well.

All the essentials for training

forand completingyour first
triathlon in style and comfort

ZOOT ULTRA TEMPO 6.0

$120, zootsports.com
Ample cushioning makes this shoe a great allaround trainer, while the lighter weight (8.5 oz.)
and triathlon-specific features like elastic laces
and seamless sock-like internal construction
mean the Ultra Tempo 6.0 is ideal for race day
too. These kicks will add a fun punch of color to
your athletic wardrobe.

SPECIALIZED ALIAS PRO

$6,000, specialized.com
The Alias is a road bike that doubles as a great
triathlon bike: In addition to aerodynamic
frame tubes, storage options and aerobars,
its geometry is suited to getting comfy in the
aero position. It also comes in more economical versions ($3,300 and $2,600).

88

WOMENSRUNNING.COM
JULY 2014

BETTY DESIGNS WORLD

CHAMPION JERSEY
$120, bettydesigns.com
Theres a lot to love about this
jerseyvibrant colors, fun
graphics, breathable technical
fabric. Three deep pockets
at the back hold your phone
and ride essentials securely.
Pair with the matching shorts
($100) and the compliments
will flow (trust us!).

OSMO ACTIVE
HYDRATION FOR
WOMEN
$20, osmonutrition.com
Womens physiology demands
diferent nutritional supplementation from a sports drink,
says Osmo founder Stacy Sims,
who is also a nutrition scientist.
She created this beverage
especially for the female athlete
to address the increased losses
of sodium and plasma volume
during menstruation.

MOOMOTION HUDSON
TRI JERSEY AND
REVOLUTION SHORT
$87 and $85,
moomotionsports.com
This kit will carry you in comfort
and style through the swim,
bike and run on race day. We
like the flattering scoop neckline and mesh panels for added
breathability. Clever design
features like a longer back hem
(so you wont be pulling at your
top) and soft, moisture-wicking
UPF 50+ performance fabric
sweeten the appeal.

ORCA S5
$239, orca.com
This afordable wetsuit
stretches and flexes freely,
and the thick panel of buoyant spanning stretching
from the legs up to the chest
helps keep the less experienced swimmer afloat.

WOMENS RUNNING
JULY 2014

89

{ tips & tricks }

Tackling your rst

triathlon? Even the

Getty imaGes; Hits Pat Hendrick PHotoGraPHy

best triathletes in the world

started somewhereand
made their share of rookie
mistakes. Ironman winner
Linsey Corbin wore bright
cotton panties under her bike
shortsto the amusement of
the men behind her in spin
classbefore learning that
cycling shorts are designed to
be worn undie-free. Ironman
world champion and Olympic
silver medalist Michellie
Jones wore her bike helmet
backward at the same race
two years in a row before
getting it right. Mistakes
happen, and no question
is stupidespecially when
learning something new.
Here, we anticipate some of
the questions and common
pitfalls that arise for newbies
navigating multisport.

tips & tricks

for

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Womensrunning.com
July 2014

tri-newbies

TOP TRI TIPS

Im an experienced
runnerwhy do I feel so
awkward when I start
the triathlon run?
Running of the bike is an entirely
diferent beast than straight running, at least at the start. Youll feel
strange as your muscles adapt
to a diferent body position and
diferent demands. Begin slowly
and allow your body to adjust,
and after 15 to 20 minutes youll
settle into your normal running
rhythm. Also note that your
triathlon run pace will almost
always be slower than your pace
in a standard running race.

How will I find my

gear in a crowded
transition area?
If allowed (check each races rule
book), tie a balloon to your transition rack or use a brightly colored
towel to easily identify your place.
On race morning, familiarize
yourself with the transition layout
and the in and out entrances
and exits for the swim, bike and
run. Toward the end of the swim,
rehearse in your head what youll
do when you reach T1. Likewise,
toward the end of the bike,
rehearse for T2.

Im scared of the swim.

What should I do?
Its normal to experience mild
panic in your first triathlon swim,
especially in a mass start. Its OK
to take a break and breaststroke,
or even hang onto an oficials
kayak (as long as you dont use
it to make forward progress)
to catch your breath. Minimize
the chaos by starting toward
the back and to the side, out of
the main pack, until your swim
confidence increases.

What and when should I

eat and drink?
Youll learn through trial and error
in training and racing what works
best for you nutrition-wise. Be sure
to take in plenty of electrolytes (via
sports drink) in the days before a
racewater alone will flush vital
sodium and potassium from your
system. Eat an early pre-race dinner; something simple to digest
that your body is used to. For race
day breakfast, eat a few hours
before the start and stick to simple
foods such as oatmeal, toast
and bananas. During the race,
consume roughly 300 calories
per hour from a combination of
energy gels (the easiest to digest),
chews or bars and sports drink,
and sip some water at each aid
station on the run.

Use lightweight gloves when pulling on your

wetsuit to prevent fingernail tears in the delicate
neoprene. One at a time, put each foot in a plastic
bag to ease step-in access to the suit. And be
sure to use generous amounts of Body Glide or
another lubricant on your neck to prevent the
suits collar from chafingespecially in saltwater
swims.
Learn to breathe bilaterally (on both sides)
when swimming. This allows you to take a breath
whenever neededespecially important if the
water is extra choppy on one side.
Brick workouts (doing two or more
disciplines in succession) are your best bet for
getting used to the rapid race-day transition from
swim to bike to run.

Test carrying nutrition products in your race

kits pockets prior to race day to be sure they wont
bounce out as you run.

Leave your cycling gloves at home and

forgo socks in a shorter race. But as you go up in
distance, your feet will be more prone to blistering
on the run. Pack socks for half marathons or more.

At the nish, theres no need to stop your

watchrace oficials will record your time. Rather,
look up and smile for the camera. Youll appreciate
the nice finish photo later.

Triathlon doesnt have to break the bank.

Having a coach and the latest high-tech gear is
nice, but not necessary. Upgrade as your budget
allows, but to get started youll just need these
basics: a race outfit, swim goggles, wetsuit, bike,
helmet, cycling shoes (not necessary unless
you are using clipless pedals), run shoesand an
appetite for adventure!

Womens running
July 2014

91

{ the swim }

jump
right in!

Problem: Not properly

finishing the stroke.
Do this: Press the hand to the
hips and think kayak paddling
the paddle finishes right next to
the boat and it helps align and
straighten it out. The same goes
for swimming. Finish strong to
help your other arm set up the
top of the stroke.

Avoid common swimming mistakes

with help from these visual cues.
By Jen Shaw

The experts at
SwimLabs use creative
analogies to illustrate
and explain technique
tweaks. Some of our
favorites:
Problem: Crossing over.
Do this: Picture riding the
railkeep hands following the
side of the body to the hips like
railroad tracks. And try the Elbow
Pop Drill: Put one hand on a kickboard, preferably using a snorkel,
then upon entry, track your arm
from shoulder to hips. Pause at
shoulder position to give yourself
time to make sure fingertips
are pointing down and elbow is
lower than your shoulder.
Problem: A flat hand entry.
many swimmers also lead
with the thumb, and their
hands end up way outside the
shoulder in an outsweep
motion.
Do this: Adjust ever so slightly
having the pinkie down so you
start the stroke closer to the
shoulder.

Mind your Manners

Pay attention, beginners! (And enjoy the

refresher, veterans.) A quick lowdown on
lap swim etiquette:
There are countless rules that apply to swimming in the pool,
but unfortunately, these rules are not written down, publicized,
universal or common knowledge to the new swimmer. Here
are a few of the most important rules to abide if you want to
keep fellow swimmers on your good side at the local pool:

Problem: rushing the

stroke. Dont flail your arms
like an old-fashioned pinwheel,
instead slow down to swim fast.
Do this: Reach Out Drill. Extend
your arm forward, setting up the beginning of the stroke, with your hand
below the elbow and elbow below
shoulder. Do a two-count, then bend
the elbow to start the catch.
Problem: riding the bike
as you kick.
Do this: Focus on a straight-leg
kick, initiated from the hip not the
knees. Think crack the whip and
let the ankle flex to finish the kick.

Share a lane with swimmers of similar ability. If there are no

slow, medium, fast signs for self-seeded placement during solo
workouts, scan the available lanes to find swimmers who look
comparable to your skill level. Or just ask for permission to join
that specific lane. If its a coached workout, go in knowing your
comfortable pace for 100s so a coach can help you find your
place.
Circle swim! Circle swim! Circle swim! This cannot be emphasized enough, especially in popular and crowded pools. Swim
on the right side of the lane (in both directions), between the
black line and the lane line. Do not swim directly on top of the
black line. Dont be a lane hogswim on a single side!
Check for oncoming trafic. Dont push of the wall until youre
sure everyone sees you, and be sure that no swimmers are
about to turn and push of at the same time. Allow the people
mid-swim to turn before you start a comfortable distance
behind.

To view filmed demonstrations of these drills, courtesy

of SwimLabs, go to triathlete.com/swimlabsdrills.

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Womensrunning.com
July 2014

Rest out of the way. Be aware of where you are on the wall
during rest. Slide to one side of the lane to give turning swimmers enough room to complete their turn without bumping
into you. Use the area on the side, or sit on the deck to put on
and take of equipment. Sara McLarty

illustrations by oliver baker

Tap gently to pass. One polite tap on the foot of a swimmer

in front means the rear swimmer would like to pass. The front
swimmer has the option of continuing to swim but should
move closer to the lane line or stop at the wall to allow the pass
to occur. The swimmer making the pass has the obligation to
pass quickly by swimming in the center of the lane and being
conscious of oncoming swimmers.

Y
D
A
E
R
E
C
RA
!
S
K
E
E
W
IN

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uggling three sports is no easy feat, so we enlisted the

help of a coach who has mastered multisport training
Lesley Paterson, the two-time Xterra world champion.
Her six-week plan is filled with workouts that will
prepare you not just to finish, but to finish feeling strong
and ready to tackle more races this season!
Before you begin, you should Be comfortable exercising for 6 to 7 hours per week for the past few weeks
Be able to swim for 30 to 45 minutes, bike for 1 hour and run for 1 hour Be cleared by your doctor to begin training

Mon

Tue

Wed

Thu

Fri

SaT

Sun

Week 1
AM
SwiM: 30 min
u Warm-up: 200 swim,
100 pull with buoy, 50
kick with board
u Main set: 4x200,
20 sec rest as (1)
alternating 25 Fist
Drill, 75 swim, (2)
alternating 25 hard, 25
easy, (3) pull with buoy
and breathe every 5
strokes, (4) build every
50 to sprint by end
u Cool-down: 100

PM
GyM: Core and

stretching, 20 min

Bike: Hills, 45 min

Warm-up: 10 min
easy spin, 5x(30 sec
100+ RPM, 30 sec
easy)
u Main set: 2x5 min
hill repeats on 48%
grade. Alternate 2 min
in saddle, 1 min out of
saddle. Recover for 2
min easy in between
repeats.
u 15 min at L3 on
flat holding a high
cadence (90+ RPM)
u

AM
SwiM: 45 min

AM
Bike: Intervals, 75 min

u Warm-up: 200 swim,

2x50 as 25 side kick, 25
swim, 10 sec rest
u Main set (do two
rounds total): 200 hard,
30 sec rest, 2x100 as
25 head-up water polo
stroke, 25 steady swim,
20 sec rest, 4x50 build
to sprint within 50, 15 sec
rest, 100 easy recovery

u Warm-up: 15 min
easy spin
u Main set: 30 min
intervals on rolling/
flat terrain: 5 min at L3,
5 min spin easy at L2,
5x30 sec out-of-saddle sprints in a hard
gear, 30 sec easy, 5
min at 100 RPM and
L4, 5 min spin easy at
L2, 5x45 sec seated
high-cadence sprints,
15 sec easy
u Rest of ride easy

PM
Run: L2, 45 min

Run off Bike:

L2, 15 min
u Super easy

off

Run: L2,
60 min

Bike: Hills, 1.5 hrs

Warm-up: 20 min
including 5x15 sec
out-of-saddle sprints
in a hard gear with 45
sec recovery
u Main set: 2x10 min
climbs (or 3x5 min
depending on your
hill), with 5 min easy
recovery in between
u Rest of ride easy
u

Run off Bike: 20 min

Warm-up: 5 min
Main set: 10x(20 sec
sprints on flat, 40 sec
easy)
u Rest of run easy
u
u

PM
GyM: Core and

stretching, 20 min
Week 2
AM
SwiM: 40 min
u Warm-up: 5x100 as
50 Doggie Paddle
Drill, 50 swim, 10 sec
rest
u Main set: 400 alternating 50 hard, 50
easy, 20 sec rest, 300
pull (breathing every
5 strokes), 20 sec rest,
200 as 25 head-up
water polo stroke, 75
steady swim, 20 sec
rest, 100 sprint
u 8x25 kick HARD with
board, 10 sec rest
u Cool-down: 100 easy

PM
GyM: Core and

stretching, 20 min

Bike: Hills, 1.5 hrs

Warm-up: 15 min
easy
u Main set: 6x2 min
climbs as odds seated,
evens standing, with 2
min easy in between
intervals
u 20 min on flat holding 100 RPM
u Rest of ride easy
u

AM
SwiM: 50 min
u Warm-up: 600 swim
building intensity every
100
u Main set: 10x100
hard, 30 sec rest. Note
time per 100 and try to
hold consistent pace
throughout.
u Cool-down: 200 easy

PM
Run: L2, 1 hr

Warm-up: 10 min
Main set: 5x3 min
hill repeats, jog back
recovery each time. Use
strong formstand with
tall posture and keep a
high cadence.
u Rest of run easy

Bike: Intervals, 1 hr

Warm-up: 5 min
easy spin
u Main set: 20 min
continuous intervals
on rolling terrain or
flat: 5 min at L3 and
60 RPM, 5 min spin
easy at L2, 5 min at L4
and 100 RPM, 5x45
sec seated highcadence sprints, 15
sec easy
u Rest of ride easy
u

u
u

Run off Bike:

L2, 15 min
u Super easy

off

Bike: L2, 2 hrs

u

Run: L2,
75 min

ALL easy

Intensity levels:

L2: Easy, perceived efort of 56 out

of 10, 75% of max heart rate (HR)
L3: Comfortably hard, perceived efort
88.5 out of 10, 8085% of max HR
L4: Sustained hard, perceived efort
9 out of 10, 90% of max HR
L5: Very hard to all out, perceived efort
910 out of 10, above 90% of max HR

Womens running
July 2014

95

Mon

Tue

Wed

Thu

Fri

SaT

Sun

Week 3
AM
SwiM: 45 min
u Warm-up: 2x(100
swim, 50 side kick,
100 pull)
u Main set: 3x400 with
30 sec rest as (1) alternating 50 Fist Drill, 50
easy, (2) build per 100
to finish at L4 efort, (3)
go for it!
u Cool-down: 100 easy

Bike: Intervals, 75 min

Warm-up: 10 min
easy spin, 100 RPM
cadence, 5x30 sec
high-cadence sprints,
30 sec easy
u Main set: 4x8 min on
flat terrain as alternating 1 min L3 and 60
RPM, 1 min L5 and 100
RPM
u 4 min easy between
intervals
u

PM
GyM: Core and

Run off Bike:

stretching, 20 min

L2, 20 min

AM
SwiM: 1 hr

AM
Bike: Intervals, 1.5 hrs

u Warm-up: 400 swim,

8x50 as 25 Single Arm
Drill, 25 swim, 10 sec rest
u Main set: (3 rounds) 100
sprint, 10 sec rest, 4x50 L3
with 5 sec rest, 1 min rest,
50 sprint, 10 sec rest, 200
L3, 50 easy recovery

u Warm-up: 15 min
easy spin
u Main set: 45 min
continuous intervals
on rolling terrain if
possible. 5 min at L3
and 60 RPM, 5 min
easy spin at L2, 5x30
sec high-cadence
sprints, 30 sec easy.
Repeat for 60 min.
u Rest of ride easy

PM
Run: L2, 45 min
u After an easy 10 min
warm-up, do 10x15 sec
stride-outs where you
build to a sprint with
good form. Jog 45 sec
easy between intervals.

SwiM:

Bike: 2 hrs

30 min
u 15x100
recovery
as 50
choice
(drill, kick
or pull),
50 swim.
20 sec
rest

Warm-up: 20 min
including 5x20 sec
out-of-saddle sprints
with 40 sec recovery
u Main set: 2x10
min climbs with 10
min easy spinning
between sets
u 20 min continuous
flat at 100 RPM and L3
u Rest of ride easy
u

Run: L2,
75 min
u Warm-up:
30 min
easy L2
u 6x2 min
hill repeats,
jog back
recovery
u Rest of
run easy

Run off Bike:

L2, 30 min

PM
GyM: Core and

stretching, 20 min

Week 4
AM
SwiM: 45 min
u Warm-up: 300 swim,
4x50 build to sprint, 10
sec rest
u Main set: 6x150 with
20 sec rest as odds
tempo pull (breathing
every 5 strokes if you
can), evens as 50 hard
swim, 50 Fist Drill, 50
hard swim
u Cool-down: 200
easy

Bike: Hills, 1.5 hrs

Warm-up: 10 min
easy spin 100 RPM
cadence, 5 min at 60
RPM building to L3
u Main set: (Two
rounds total) 5x1 min
climbs seated for first
45 sec, out of saddle
for 15 sec, 2 min easy
in between
u 10 min on flat at L4
holding 85-90 RPM, 5
min easy
u Rest of ride easy
u

PM
GyM: Core and

stretching, 20 min

AM
SwiM: 1 hr

Bike: Intervals, 75 min

SwiM:

Bike: 2.5 hrs

Warm-up: 15 min
easy spin
u Main set: 2x20 min
on rolling terrain
as 10 min at L3 and
60 RPM, 5x30 sec
seated high-cadence
sprints, 30 sec easy,
5 min at L4 in gear of
choice, 10 min easy in
between sets
u Rest of ride easy

30 min
u Openwater
swim
including
10x30
sec hard
eforts
throughout

Warm-up: 20 min
easy
u Main set: 4x5 min
seated climbs with
2 min easy between
intervals
u 3x10 min continuous
flat interval as 1 min at
60 RPM, 1 min at 100
RPM and L3 efort, 5
min easy in between
u Rest of ride easy

u Warm-up: 6x100 as 50
swim, 50 Catch-Up Drill,
10 sec rest
u Main set: (Two rounds
total) 8x50 as odds
sprint, evens easy, 20 sec
rest, 400 at L3 efort, 30
sec rest
u Cool-down: 200 easy

PM
Run: 1 hr

Run off Bike: 30 min

Run off Bike: 30 min

Warm-up: 5 min
easy
u Main set: (Two
rounds total) 10x20
sec sprints, 40 sec
easy recovery on flat,
straight into 5 min
at L3
u Rest of run easy

Warm-up: 5 min
easy
u 3x5 min at L4 on flat,
2 min easy in between

Warm-up: 10 min
Main set: (Two rounds
total) 5x1 min hill sprints,
jog back recovery, 2x0.5mile repeats at L5, with 3
min easy jog in between
intervals
u Rest of run easy

Run: L2,
75 min
u ALL super
easy!

Week 5
AM
SwiM: 1 hr

Warm-up: 800
choice
u Main set: 4x300, 45
sec rest as (1) alternating 50 Doggie Paddle
Drill hard, 50 L3, (2)
alternating 75 hard, 25
easy, (3) pull, breathing
every 5 strokes, (4)
ALL OUT!
u Cool-down: 200
easy
u

PM
GyM: Core and

stretching, 20 min

96

Womensrunning.com
July 2014

Bike: 75 min

Warm-up: 10 min
easy spin, 5x(30 sec
hard, 30 sec easy)
u Main set: 3x12 min
on rolling or flat terrain
as 4 min at L3 and 60
RPM, 4 min at L4 and
100 RPM, 4 min giving
it everything youve
got in gear of choice, 4
min easy in between
sets
u Rest of ride easy
u

Run off Bike: 30 min

2x1 mile repeats L4, 2

min easy in between
u Rest of run easy
u

AM
SwiM: 1 hr

Warm-up: 4x150 as 50
swim, 50 kick with board,
50 pull, 10 sec rest
u Main set: 10x75 as 25
sprint, 25 easy, 25 sprint,
20 sec rest
u 6x100 at L4 efort, 20
sec rest
u Cool-down: 200400
choice
u

PM
Run: L2, 1 hr

Bike: 1.5 hrs

SwiM:

Bike: 2.5 hrs

Run: 1 hr

Warm-up: 15 min
easy spin
u Main set: 60 min
alternating 10 min at
60 RPM, 10 min at 100
RPM, rolling terrain
u Rest of ride easy

30 min
u Openwater
swim
including
10x30
sec hard
eforts
throughout swim

Warm-up: 20 min
building up pace to L3
u Main set: 3x10 min
intervals on rolling
course as alternating
1 min just below L4, 1
min at L5 (cadence of
choice!), 5 min easy in
between sets
u Rest of ride easy

L2 for
first 40 min
then L3
for last 20
min, rolling
terrain

Run off Bike: 30 min

4x0.5-mile repeats
as hard as you can, 2
min easy in between,
on flat
u Rest of run easy
u

Mon

Tue

Wed

Thu

Fri

SaT

Sun

Week 6
Off: Just stretch!

AM
SwiM: 30 min

Bike: 1 hr
u

Recovery spin on flat

Warm-up: 300 swim

u Main set: 10x50 as
25 drill of choice, 25
steady swim, 10 sec
rest
u 8x25 kick hard, 10
sec rest
u Cool-down: 100 easy

AM
SwiM: 30 min

Warm-up: 400
choice
u Main set: 6x100 L4,
20 sec rest
u Cool-down: 200
easy

PM
Run: L2, 30 min

PM
Run: L2, 30 min
u

Fuel
Right!

Easy recovery run

Off: Just
stretch!

Bike: 45 min

RACe DAY

Warm-up: 10 min
then 5x30 sec hard,
30 sec easy
u Main set: 5x2 min at
race intensity, L4/5, 2
min easy in between
intervals, rolling terrain
u Rest of ride easy

Do a
10-min bike,
10-min
run and
5-min swim
warm-up if
possible. Include some
race eforts
to get
the body
prepared!

Run Off Bike:

L2, 20 min
u Easy jog with 6x20
sec strides to loosen
up

GOOD
luCk!

follow these nutrition guidelines to ensure your hard

work in training pays of.

A solid nutrition strategy

will help your body make
the most out of all your
hours swimming, biking
and running. we asked
registered dietitian and
multiple ironman finisher
lauren Antonucci for her
top-nine rules for beginner
triathletes looking to
maximize their training.
She shared advice she gives
many of her multisport
athletes through her
business, nutrition energy,
in new York City.

Keep a food log for 35 days

at least twice per year for
a nutrition reality check.
Seeing your habits written
down may clue you in on
what you might be missing
or going overboard on.

Eat carbs, every day, with

most meals and always
before and after workouts.

Dont forget your fruits and

veggies! Although weve
heard this over and over,
sometimes you get busy
and produce is the first
thing to slip out of your diet.
Eat 23 fruits and 46 vegetables per day to optimize
your weight and nutrient
intake.

Be realistic about weight

loss. Losing five pounds
in 56 weeks is possible,
10 pounds in two weeks is
not. When youre looking
to shed weight, slow and
steady really does win
the race, especially when
youre eating to support
your training. And don't be
fooled by weight loss ads or
supplements. Gimmicks do
not work!

Recover right. Consume

half a gram of carbs per
pound of body weight,
and 1520 grams of protein
within 3060 minutes after
training sessions or races.

Follow the 10 percent rule

no matter what your nutrition and health goals are.
Simply put, 10 percent of
your total daily calories can
come from splurges, treats
or desserts. This keeps
your glass of wine, square
of dark chocolate or ice
cream cone guilt-free, but
also within your nutrition
budget.

Plan healthy snacks! Two

minutes per day is enough
time to pack two nutritious
snacks and will save you
hundreds of unwanted
calories that you'd end
up eating if you were not
prepared with your own.

Avoid foods that are high

in fat and fiber for both
your pre-race dinner and
morning-of breakfast to
keep your gut happy during the race.

Eat breakfast 23 hours

before your race to allow
ample time to consume
adequate calories and
digest them before you toe
the starting line.

Womens running
July 2014

97

{ by the numbers }

78

women
in

82

triathlon
Percentage of growth
over the past four years for
womens registrations in
Ironman-branded events.

seven

Amount of age-grouper course

records set by women at the Ironman
World Championship in 2013

the age of Harriet

anderson, the oldest
female finisher at
Ironman Hawaii in 2013

Percentage of annual
members of USA Triathlon
that are women, up 10
percent from 2000.

august 2014
When triathlon will oficially become a NCAA Emerging Sport for Women,
as voted in at 95 percent earlier this year. It was voted in as a fall sport and
women will be able to compete at the varsity level starting this year.

Pro women who

have done more
than 50 Ironman
triathlons

98

Belinda granger
Womensrunning.com
July 2014

paul phillips / competitive image; john david becker; darryl carey

Hillary Biscay

2:50:38

Meredith Kessler

The marathon
split of 2013
Ironman world
champion Mirinda
Carfrae, which,
for the first time in
history, was faster
than that of the
mens champion,
Frederik Van
Lierde

subscribe today!
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Or download the digital edition now!

Womens Running Marketplace

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What we
loveand
kinda hate.

OMG

Hundreds of
handshakes
Our hearts melted when
more than half of the
runners at an 8K race in
San Jose beneting the
Pat Tillman Foundation
added a few seconds
to their nish times
to shake the hand
of 95-year-old WWII
veteran Joe Bell.

Cover mommas
Within the last year-ish three(!) of our
cover girls announced pregnancies
weeks after our shoots: Jennifer Love
Hewitt, Stacy Keibler and Tia Mowry.
Whos next??

Boxed water
Kinder to the
environment than
bottledbut still
prepackaged
aqua.

Pocket-less
running shorts
The old keystied-in-thelaces trick is
just too risky.

104

WOMENSRUNNING.COM
JULY 2014

TOP: JT SERVICE; BOTTOM: ISTOCKPHOTO.COM

WTF

Guys who try to win

womens races
Ummreally, dude?
Congraaatulations.

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