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Sisson andRobison Make forDynamic Duo

St. Louis Race for the Cure

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Safety andTriathlons

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2 MISSOURI RUNNER AND TRIATHLETE AUGUST/SEPTEMBER 2009 www.morunandtri.com

TTABLE OF CONTENTS

Group EditorChristine Johnson

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Founding EditorGina Sokolich

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Managing EditorD. M. Strauss

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Group PublisherLarry Eder, Shooting Star Media, Inc.P.O. Box 67, Fort Atkinson, WI 53538

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Fax: 920.564.7298

AdvertisingShooting Star Media, [email protected]

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DesignRichele Collins

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Volume 8 Number 4August/September 2009

4 Publisher’s NoteBy Larry Eder

6 Hospital Hill Win Comes Down to Final SecondsBy Jeff Birnbaum

10 Sisson and Robison Make for Dynamic DuoBy Ben Rosario

12 Safety and TriathlonsBy Mike Arenberg

16 Thousands Turn Out for St. Louis Race for the CureBy Brian McQueary

18 Escape from Your Home Tri-RoutineBy James Feher

20 Best Shoes for $80 or LessBy Cregg Weinmann

22 Calendar

26 Summer Trail ShoesBy Cregg Weinmann

28 Race Results

CopyeditorMarg Sumner

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ContributorsLarry Eder, Jeff Birnbaum, Mike Arenberg,

Ben Rosario, Brian McQueary, James Feher,Cregg Weinmann, Tracy Rollins, asiphotos.com, brightroom.com,

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Special ProjectsAdam Johnson Eder

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Missouri Runner and Triathlete is producedand published by Shooting Star Media, Inc.,P.O. Box 67, Fort Atkinson, WI 53538.Publisher assumes no liability for matter print-ed. Publisher assumes no responsibility or lia-bility for content of paid advertising andreserves the right to reject paid advertising.Opinions expressed are those of the authorsand not necessarily those of the Publisher.

Copyright ©2009 by Shooting Star Media,Inc. All Rights Reserved. No part of this publi-cation may be reproduced in any form withoutthe written permission of the Publisher.www.morunandtri.com


www.morunandtri.com AUGUST/SEPTEMBER 2009 MISSOURI RUNNER AND TRIATHLETE 3



Missourians Bound for BerlinFor our sport, for Missourians and near-

Missourians, June was a tremendousmonth. Emily Sisson, one of our top preprunners, won the Nike Outdoor National’s5000 meters on the track, running awayfrom the field in a fine 16:34.6.

Two weeks later, in Eugene, ChristianCantwell, the 2008 Olympic Silver medalistin the shot put, made the U.S. team by fin-ishing 2nd, and he goes to Berlin to see if hecan unseat Reese Hoffa as the world cham-pion. Dawn Harper, the 2008 Gold medal-ist at the 100 meter hurdles, won the U.S.champs and will also go to Berlin to repre-sent the U.S. and the Show Me State.

Rolla’s Matt Tegenkamp, the 4th-placerat Osaka’s 5000 meters, showed the crowdat the U.S. Championships what U.S. dis-tance runners can do. For the past 2 years,Matt Tegenkamp and former WisconsinBadger teammates Chris Solinsky and EvanJager have trained under former Badgercoach Jerry Schumacher as part of AlbertoSalazar’s Nike Oregon project. After a fast 8laps by Anthony Famiglietti, Teegs,Solinsky, Bolata Asmeron, Jonathan Rileyand Jager upped the ante. Jager made amove with 200 meters to go, and Solinskyand Tegenkamp went by. With the straight-away to go, it was Teegs and Solinsky.Running a 53.4 last lap, Tegenkamp took1st in 13:20.57, with Solinsky in 2nd andJager in 3rd. Midwest boys know how torace!

Watch for Dawn, Christian, Matt andhis team of distance warriors in Berlin inAugust 2009. You’ll get immediate satisfac-tion if you follow us on runblogrun.com andtwitter.com/runblogrun. Follow us on twitterand your running geek life will be even more complex!

In the Show Me State, we have both the present and the future of our sport. Thanks forsupporting Missouri Runner and Triathlete.

Sincerely,

Larry EderPublisher, Missouri Runner and TriathletePresident, The Running Network, LLC

P.S. If you want to follow us daily, sign up for runblogrun.com and also go on Twitter and follow us attrack meets!

PPUBLISHER’S NOTE

Photo by PhotoRun.net


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By Jeff Birnbaum

This was exactly the finish that race directorBeth Salinger had been expecting.

Two elite runners in a record field jockeying forfirst place in the 36th annual Hospital Hill Runhalf-marathon, with nothing decided until the veryend.

Down Grand Boulevard Eric Chirchir andSteven Muange surged, each pushing the otherbeyond his limits in the final meters of the brutal13.1-mile course through downtown Kansas City.Just as it looked as though Muange would hold on,Chirchir made one last gallant push. Chirchirpassed Muange with 20 meters left and held on toclaim the $2,500 first prize by a half-second, win-ning the race in a time of 1 hour, 5 minutes, 18.3seconds.

Hospital Hill Win ComesDown to Final Seconds

Photos courtesy of asiphoto.com


Though the margin of victory told a different story, Chirchirnever doubted he would win. Despite trailing so late in the race,Chirchir could sense his opponent was tiring, and he waited forthe perfect time to pounce. “I was quite sure I was going to winthe race,” Chirchir, a Kenyan who trains in El Paso, Texas, said.“I knew [Muange] could not keep up with me the final 20 metersbecause I was relaxed and watched his finishing approach.”

The finish couldn’t have been more satisfying for Salinger,who was hired as the race director three years ago and wascharged with the task of turning the Hospital Hill Run into oneof the most competitive races in the country. “I couldn’t havebeen happier,” she said. “It was one of the most exciting finishesI’ve seen in a really long time.”

Since taking over, Salinger has seen the race grow bigger eachyear. Last year’s run drew a then-record 4,252 entrants. But the5,508 runners who signed up to participate in the half-marathon,10K and 5K this year dwarfed that number. There was such anoverwhelming amount of interest that the race sold out four daysbefore the race. “I credit it to a fabulous event,” Salinger said.“We—the board of directors, myself and my whole team—have

AUGUST/SEPTEMBER 2009 MISSOURI RUNNER AND TRIATHLETE 7www.morunandtri.com

Continued on page 8



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been working together to grow the eventand make sure everyone feels like they’rewelcome to participate.”

Along with a much bigger field camean increase in elite athletes. At least sevencompetitors in this year’s race—includingChirchir—had personal records faster thanthe Hospital Hill Run half-marathonrecord of 1:03:26, which was establishedby South Africa’s Gert Thys in 1996. “Ican’t recall any race in Kansas City everhaving a collection of world-class talentthis deep, and I was fortunate to be part ofsome of those great fields in the past,” saidMark Curp, a former half-marathon worldrecord-holder who’s now a member of theHospital Hill Run board of directors.

Perhaps the only surprise was that thecourse record wasn’t broken. Rather thanleading to a record time, the deep pool oftalent may have actually caused the com-petitors to take a more cautious approachto the course. “Usually someone pushesthe rest of the runners,” said Chirchir, whoalso won the Sabates Eye Centers TrolleyRun in Kansas City in April. “But todayeveryone was waiting on each other andseeing how people ran.”

Though Belainesh Gebre, a 21-year-oldoriginally from Ethiopia, won the women’sdivision with relative ease in 1:12:41.4,the final seconds of the 10K were equally

exciting.Mathew Chesang, a 27-year-old from

Kenya who graduated from Kansas Statein 2006, edged out Paul Hefferon, a 23-year-old Kansas grad, by 3 seconds to winthe run in 32:11. The two ran side by sideuntil the final 100 meters, when Chesangfinally broke away.

Winning an event at the Hospital HillRun isn’t something new to Chesang, whodescribed his 10K victory as “Just anotherwin.” He did, after all, win the half-marathon here last year. Chesang was orig-inally set to defend his title until a fewweeks ago, when he decided his condition-ing wasn’t ready for the unforgiving hillsplotted throughout the half-marathoncourse.

Turns out, his body was in perfectshape for the 10K.

“The past 2 weeks I realized my bodywasn’t ready for the half-marathon,” hesaid. “This [the 10K] worked out muchbetter.”

Sarah Glatt, a 24-year-old fromOverland Park, Kansas, was the top female10K finisher with a time of 40:25.

In the 5K, Cindy Cameron, 44, ofWestwood, Kansas took home thewomen’s title in 20:56. Dale Dexter, 28, ofOlathe, Kansas won the 5K for the thirdyear in a row, posting a time of 17:06. ▲

Continued from page 7

Photo courtesy of asiphoto.com



asics.com



Robison and Sisson Make for Dynamic DuoBy Ben Rosario

The Foot Locker Cross Country Championships have long beencalled the only true national championship in all of high schoolsports. The race brings together the country’s 40 best individuals,boys and girls, to compete on the famed Balboa Park cross countrycourse in San Diego where each year the nation’s top harriers arecrowned. Missouri has had its share of qualifiers over the years butnot near the numbers that states steeped in distance running tradi-tion–such as California, Michigan and Illinois–have produced.

In fact, in the 10 years from 1998 through 2007, Missouri hadonly two girls qualify for the prestigious meet. Last fall, that trendchanged when two girls from Missouri qualified in the same year.Those two girls, Emily Sisson and Diane Robison, happened to befrom the same school, they are both going to be seniors in 2009–10and through running have become great friends.

Sisson and Robison took two very different paths to last year’schampionships, however. Sisson, a transfer from Nebraska where shewas a multiple-time state champion, came to Missouri in the fall of2008 as a two-time Foot Locker finalist already. In fact, she’d wonthe Midwest Regional qualifying race as a freshman and finished 3rdin the finals that same year. She was also a U.S. junior champion at5000 meters on the track and was widely regarded as one of the topfemale distance runners in the country.

Robison was certainly seen as a phenomenal talent, but on amore local level. She burst onto the scene in Missouri with anincredible sophomore cross country season during which she set sev-eral course records and finished with a dominating win at the StateChampionships. She went on to have an incredible track season inthe spring of 2008 and looked to be a clear favorite to defend herstate cross country title later that fall.

That was before she found out she would be getting a new team-

Photo by Tracy Rollins



mate. Robison said she didn’t find out thatSisson would be coming to ParkwayCentral until midway through the summer.“I found out during summer training withCoach [Ryan] Banta,” Robison said. “Hedidn’t want to tell me at first.”

In this day and age of Internet chatrooms and message boards, not even highschool girls’ cross country is immune. Wordspread that Sisson would be joiningRobison at Parkway Central and teams allover the state knew they were going to havetheir hands full with a pretty dynamic duo.

Robison said it was not easy at first. “Itwas kind of scary for me,” she said. “I felt a lot of pressure to be asgood as her and try to beat her, but that changed after the first fewraces.”

Those first few races lived up to the hype with Sisson andRobison turning in big time performances at several meets includinga 1–2 finish at the extremely competitive Rim Rock Invitational inLawrence, Kansas.

For Sisson her introduction to Missouri cross country was notcomplete until she tackled the notoriously difficult state meet coursein Jefferson City. Sisson said her teammates had warned her aboutthe hilly layout at the Oak Hills Golf Center.

“I kind of thought, ‘How hard could it really be?’” Sisson said. “Itended up being one of the toughest courses I have ever run.”

It was so tough in fact that Sisson, who had already broken theNebraska state meet record, was unable to do the same in Missouri,falling just 6 seconds short of Merideth Snow’s 17:51 clocking backin 2005. Snow was Missouri’s last Foot Locker finalist and had takenthe record away from Hazelwood Central star Meghan Thompson,Missouri’s highest-ever finisher at Foot Locker, thanks to her runner-up finish way back in 1989.

When Sisson and Robison headed to Kenosha, Wisconsin for theFoot Locker Midwest Regional it was the perfect situation for bothathletes to shine. Sisson, who had been largely unchallenged duringthe season, would get a chance to face some top-notch competitionand prep for the Foot Locker finals. Robison, who had ran in Sisson’srather large shadow for most of the year, would be able to run withno pressure and show that she, too, was national class.

Things couldn’t have worked out better. Sisson led much of therace before getting nipped at the line by Michigan’s MeghanGoethals. Robison fought all the way to the line and garnered thatall-important 10th spot, the final qualifier for nationals.

“I just kept telling myself I have to get top 10,” Robison said. “Ireally want this.” She got it and was rewarded with a trip most highschoolers only get to dream about. The finalists are all flown out toSan Diego and treated like kings and queens for a weekend completewith fancy hotel rooms, great food and, most important, greatadvice. Robison said Ryan Hall and several other Olympians spoketo the athletes about training, stressing the importance of blendingspeed work in with lots of base mileage.

The race itself did not go as planned for the two Parkway CentralLady Colts as Sisson finished 29th and Robison was 36th. If this pasttrack season was any indication, however, the girls did not let it getthem down.

Sisson tore up the track all spring long, highlighted by a phe-nomenal State Meet during which she won three state titles andbroke two state records. One of those was Thompson’s 3200 recordwhich had stood for 20 years. Sisson ran 10:24.12 to break the oldmark by more than one full second.

“I was kind of excited and went outtoo fast,” Sisson said. “I wasn’t reallyfocused on the record though. I justwanted to run a fast time.”

The dynamic duo was not done withfast times, though, as the Nike OutdoorNational Meet was only three weeks afterState. The meet, held in Greensboro,North Carolina, has become the trackseason’s equivalent to Foot Locker andfeatures nearly all the nation’s best track& field athletes.

Sisson showed why she’s consideredone of those top athletes when she ran

away with the 5K, finishing 27 seconds ahead of her nearest com-petitor in a personal best of 16:34.36. Robison won the third heat ofthe girl’s mile in 4:55.02 which placed her 6th overall. Perhaps themost anxious the girls were all weekend though was on Friday whenthey ran the 4x800 meter relay with their Parkway Central team-mates Kathleen Thompson and Lauren Johnson.

“We were all really nervous before the race,” Robison said. “Wewere all saying that we were even more nervous than we were beforeState.”

The race, which was broadcast live on the Internet, featured allthe country’s best relay squads and Central figured to be right in themix coming off a 9:06 clocking at the Missouri State Meet. Robisonled off in the lead and it looked for a bit like the ladies might be incontention for a national title with Sisson looming on the anchor legbut squads from New Jersey and Colorado proved too much and theColts eventually finished a respectable 7th.

After a very long season Sisson and Robison added two moreaccolades to their impressive campaigns but this time on oppositesides of the country. Sisson grabbed runner-up honors in the 3K atthe U.S. Junior Championships in Eugene, and Robison took 4that the U.S. Youth Champs in Ypsilanti, Michigan. Sisson’s perform-ance earned her a spot on the U.S. team for the Junior Pan AmChampionships at the end of July in Trinidad and Tobago.

Then both girls will have to look ahead to their senior cross coun-try season and, of course, tryto somehow top themselvesonce again. Robison said shehas not thought about it toomuch yet but that she knowsof at least one thing she wouldlike to do.

“I am hoping to break 18minutes,” Robison said.“18:04 is my best so I woulddefinitely like to beat that.”

Sisson said her biggest goalis to stay healthy and run wellbut she did mention what shewould like to do at FootLocker.

“I would really like to beatmy freshman year time,”Sisson said. If she does shemay just have a shot atbecoming the first Missourianto win the coveted title. Shealso may have a teammate nottoo far behind. ▲

Photo by Tracy RollinsDiane Robison

Emily Sisson Photo by Tracy Rollins



CCOFFEE WITH THE COACH

Safety and TriathlonsBy Mike Arenberg

OK, so why does an exercise physiologist write a column aboutsafety in triathlons? Two reasons: one, my editor asked me to, andtwo, what I experienced at Ironman Coeur d’Alene really made methink that this is something worth writing about.

As the sport has grown in popularity, race directors are expandingthe basic safety standards set by USA Triathlon. Many racers areunaware of a requirement that calls for one certified lifeguard on awatercraft for every 50 athletes in the water. In the past year therehave been incidents where competitors died during competitions,mostly during the swim. Not that competitors are dropping like flies,but sudden deaths in triathlon were found to be about twice as highas in marathons: 1.5 per 100,000 versus 0.8 per 100,000.

The safety of triathletes requires more than a certain number oflifeguards out on the water. Safety starts in training. We read all thetime about cyclists being injured or killed in accidents involvingmotorists and about runners who venture out in high heat andhumidity and end up in ambulances. Most of the things being talkedabout here are a matter of common sense. But I think they need to beaddressed and discussed.

Swim SafetyTraining—First and foremost, when you’re doing open-water

training, swim with a partner. There’s a big difference between poolswimming and open-water swimming. You don’t have the lane linesand the bottom to sight off. Your first race is not the time to experi-ence your first open-water swim! Many first-timers in open water talkabout how uncomfortable they are that first time out. This goes awaywith familiarity with open-water swimming, which only comes fromtraining in open water prior to your race. This, in turn, is improvedby having an experienced partner with you on your first open-waterswims.

Weather—Don’t take chances with iffy weather. Better to comeback on a nicer, safer day than to take chances with the weather.Realize that on the water, bad weather can roll in pretty quickly. Iremember swimming in a lake in Wisconsin on a day when, at thetime I got in, the skies were blue and clear. Within 30 minutes, thesky was getting dark and bad weather was rolling in quickly. Ratherthan continue the swim, or try to swim back to where I started, I gotout where I could and walked back. This proved to be prudent asthere was lighting in the area.

Water temperature—Cold water can really be a shock. Don’tunderestimate what being in cold water for an extended time can doto you or the unpleasant jolt that it can provide. If you must swim incold water, wearing a wet suit is of great value. If you’re uncomfort-able, don’t take chances (common sense).

Don’t underestimate the amount of fluid loss (dehydration) thatoccurs swimming in warm water. Not only that, but wearing a wetsuit in warm waters can really make things tough. I did a swim inKentucky in August wearing my wet suit and pretty quickly it becameapparent that I was overheating and my breathing was very labored.My answer? I took off the wet suit to my ankles and swam back towhere I started and discarded it.

Visibility—Two important things here: One thing I hear about

from first-timers is how disconcerting it is to not be able to see thebottom. There’s nothing you can do about this but get used to itthrough practice time in open water. Also, be clearly visible to others.Many times we do open water swims in lakes where there are boaters.Wear a brightly colored swim cap, and swim in areas where there are“no wake” buoys. Swim with a group. The more of you there areswimming together, the easier it is to see you.

Racing—At Ironman Coeur d’Alene, I had practiced all thethings that I preach to my athletes. I had studied the swim course. Ihad done some practice swims during the days before the race. Still,nothing prepared me for the choppy waters on race day. It was dis-orienting and scary, and I’ve done 14 ironman mass starts. I’ve hadmy hand broken in one ironman start, and my goggles kicked off inanother, but this was different. The chop really slapped you around,and I swallowed a lot of water. It caused me to momentarily panic andthink about swimming off the course. One thing to remember is thekayaks are there for your safety and it’s OK to swim off the course andhang on one. If you’re new to triathlons, hang back at the start whereit’s clear and there are fewer swimmers. A member of USA Triathlonsays, “A lot of athletes don’t realize that they’re allowed to stop andrest. You can put your hand on a kayak or a paddle board and loosenup that monkey on your chest. You can catch your breath, regain yourequilibrium or clear out your goggles. The only thing you can’t do ismake forward progress. The people piloting these watercraft knowthat and will hold themselves stationary.”

Start—Standing at the start of Al’s Run in Milwaukee, a 5-mileroad race with 17,000 participants, I turned to the side and saw afather and son, wearing sweat pants and lining up right in the frontrow. I turned to the man and warned him that this was where thefastest runners started and it might be a good idea to move furtherback or he could get run over. He looked at me and said, “I just wantto give my son the experience of starting where the fast runners start.”A few moments after the start, I saw the man and his child fall to theground as they got run over. The idea of self-seeding seems to havegotten lost here. Slower, weaker swimmers should start toward therear, and to the outside of the swim course. This way it’s easier toswim off the course if things get difficult. It also makes it less likelythat hundreds of faster swimmers will climb over the top of you outthere in the water. Pick your starting area to suit your swimming level.It’s a lot scarier getting swam over in open water than it is getting runover on concrete!

Turns—A lot of inexperienced racers get banged up turningaround at the buoys. A lot of swimmers do the breaststroke to getaround them, and when they do that frog kick, their arms and theirlegs cover more area, and they can kick people around them. A morecommon sense approach is to stay away from the packs and swingmore to the outside when approaching the turns. Better to swim wideand avoid the contact. Swim defensively. If you get caught on theinside with everyone doing the breaststroke kick, keep your hands infront of you and take short quick breaststrokes.

Miscellaneous—It’s difficult with all the swirling arms and legsfor lifeguards to see someone in trouble. If you see that someone nearyou is in distress, don’t assume that they’re going to be OK. You may

Continued on page 14



be a stronger swimmer and better able to get the attention of a life-guard to help them.

Transitions—This might not be the first area you think of whenyou consider triathlon safety, but problems crop up here. Knowingthe transition areas’ entrances and exits can prepare you for smoothmovement through them and lessen the anxiety that can lead to mis-takes resulting in injury.

BBike SafetyTraining—Rely on common sense here. It’s similar to driving a

car. Pay attention to the road, and the street signs (STOP means stop!).The rules of the road are there for both motorist and cyclist. The rela-tionship between cyclist and motorists is something we can all workon and improve. Drivers don’t always pay attention and sometimesdo stupid things. Expect and anticipate this, because in the car vs.cyclist collision, the cyclist always loses. Part of the issue with roadsafety is that both motorist and cyclist have done their fair share tocreate the antagonistic atmosphere that at times leads to unsafe con-ditions.

One thing you can do to improve the safety of all cyclists on theroad is to try to build a better relationship with motorists. There willalways be those motorists who believe that cyclists have no place onthe road, and act that way, to your peril. But responding with strongemotion in these situations is only going to intensify the antagonismwhen the goal should be to calm things down. One thing I tell myrunners is that when we’re out in the public they should be courte-ous, smile and wave to those they run by. This improves the way we’reviewed. The same strategy can be used on the road with motorists. Afriendly smile and wave go a long way.

Practical riding tips—Keep your eyes on the road. Watch forpotholes, cracks or debris that can eat a front tire or otherwise causeyou or your training partners to go down. Be heard! When in front,let those riding behind you know as soon as you see a potential haz-ard. When behind, listen for what’s coming up and alert your fellowriders. Hydration and nutrition are important, too, and not just forphysiological reasons. When you dehydrate or run out of gas, you,become fatigued and this contributes to bad decisions.

One piece of advice that I give is to carry an ID with you at alltimes. If not a driver’s license or wallet, then carry a simple laminat-ed business card in your saddlebag, with emergency contact info writ-ten on the back. You can also purchase an emergency ID wristbandor other road ID items. Consider carrying your cell phone with youjust in case.

Racing—Most of the cautions that apply to cycling training alsoapply to racing. Knowing the course is important. Drive the courseahead of time in the case of longer triathlons; ride the course in thecase of shorter ones. Knowing what awaits you out on the road willhelp you avoid problems. Aid stations are a constant worry of minein triathlons. When you approach one, you’re typically thinkingabout what to take and concentrating on grabbing an item, but all thewhile you might be surrounded by other riders doing the same—andnot looking out for each other.

Let me urge this: take your time riding through aid stations.You’re not only better safe than sorry, but also better safe and slowthan sorry.

Also, realize that being heard by other riders has become more dif-ficult now that racers are using aero helmets. You can’t assume thatother racers are hearing your calls of “On your left.” I’ve seen crashesat aid stations caused by all manner of inattention and poor bike han-dling. A few years ago, in Ironman Wisconsin, I came up behind arider with a rear water bottle carrier who hit a bump that dislodgedboth water bottles and sent them flying to the pavement in my path.

I steered clear of one, but ran over the other—forcing my front wheelto turn and sending me crashing into a large orange traffic barrel.

Another recent and almost painful lesson I learned, at IronmanCoeur d’Alene, is to listen to the volunteers on the course, especiallythose warning you to slow down for an upcoming turn or part of acourse. They’re there for a reason! I got caught up in descending hardwith a group, ignored the warnings and came into a turn carrying fartoo much speed. If it weren’t for a well-placed driveway “run-off,” Iwould have gone straight off the road. Again, rely on attention andcommon sense. Concentrate on the task of riding and be aware ofwhat’s happening on the roadway. Look for ways out of trouble;check over your shoulder when you pass or change lanes. Anticipateproblems before they happen. Mechanical issues are important, too.Have a bike shop complete a careful inspection before every race.

Run SafetyAgain, good solid common sense is your main guide. The runner

vs. car interaction has the same victor as the one between cyclist andcar, so look out for yourself and always yield to cars. Run on side-walks when they’re there, watching the surface for holes, high curbs,etc. When sidewalks aren’t available, run facing traffic, and on theshoulder if possible.

Maintain proper hydration and be smart about running in theheat. This is an issue in training and on race day. More and morewe’re seeing people who DNF and ended up in the medical tents.These are usually athletes who didn’t take enough fluid (or, occasion-ally, took too much water) and who haven’t trained enough to safelytake on triathlons in the heat.

Good preparation is the best prevention. Educating yourself onthe basics of race nutrition is helpful, too. Take time to learn fromothers, talk to a coach and come up with a plan for fluids and nour-ishment along the course. Use a plan that you’ve tested many timesunder similar conditions to those you’ll face during the race. Whenthe run leg comes around, it’s the end of a long day, and a lot of ath-letes are thrashing their way through the run. You have to self-moni-tor and know when you’re getting behind on water, when you’re light-headed, when you need more calories or need to walk—and evenwhen you might need to drop out for your own health and safety.

Maybe we don’t talk about safety enough in running andtriathlon. Each runner and triathlete is responsible for being preparedboth physically and mentally. This means not only proper training,but making sure your bike is in working condition. Knowing thecourse and having a nutrition race plan will help keep you safe.Training and racing triathlons are great, but it’s not just about how fityou are—you have to look out for yourself and enjoy the challengesof the sport safely, so you can live to race another day. Safe training,safe racing. ▲

— Coach Arenberg

Coach Michael Arenberg has an M.B.S. in exercise physiology fromthe University of Colorado. He has been a competitive distance runnerand triathlete for 39 years, completing 25 marathons and 13 Ironmantriathlons, including 3 times qualifying for the Ironman WorldChampionships. He has coached U.S. men’s and women’s Olympic Trialqualifiers in the marathon and two top-10 finishers in the U.S. Men’sMarathon Championships, as well as multiple Ironman WorldChampionship qualifiers.

Coach Arenberg is available for coaching and can be contacted [email protected].

If you have a training question for Coach Mike, send him an e-mailat the above address. While he is unable to personally respond to everyquestion, answers will appear from time to time in upcoming issues ofMissouri Runner and Triathlete.

Continued from page 12


By Brian McQueary

On June 13, 66,136 people packed downtown St. Louis toshow support for the fight against breast cancer. This 11th run-ning of the 5K race saw armies of people dressed in pink, wav-ing banners and carrying balloons, all to raise awareness for thedisease. Many participants raced wearing the names of thoseafflicted with or lost to breast cancer to honor their loved ones.

The event, which was sponsored by Wells Fargo Advisors,raised more than $3 million for breast cancer prevention in St.Louis.

The day started with a Survivor Procession in which 4,700breast cancer survivors marched before the assembled crowd.Following the procession was an inspirational speech deliveredby Hoda Kotb of NBC’s “Today” show and this year’s nationalhonorary chair of the race. Kotb, herself a survivor of breastcancer, was on hand with the women broadcasters ofNewsChannel 5 to cheer and offer support to participants.NBC affiliate KSDK channel 5 broadcast the events live.

The race saw three repeat winners as recent high schoolgraduate and distance running standout Jacob Swearingenfrom Potosi won the 5K run for the third year in a row. Don


Thousands Turn Out for St. LouisRACE FOR THE CURE

Photos by Brian McQueary



Dowling of St. Charles was the first wheelchair athlete to crossthe line, and Sandy Dailey was the first female wheelchair par-ticipant.

Katie Sutton of Kirkwood was the first female survivor tocross the finish line, for the second year in a row. Katie, a life-long runner, was especially pleased with her race as it is yetanother step toward returning to her place as an elite long-dis-tance runner. “I just want to get back to the marathon again. Ifinally felt like I ran a good one and, literally, five months laterI was diagnosed.”

Sutton attributes her success in the fight with breast cancer tothe support she’s received. She said, “I have been surrounded

with a great support system. My family ran with me today andI’ve had the whole St. Louis running community rooting forme. The folks at Big River Running and my coach, MikeNelson, have been with me since the beginning. It makes a racelike today feel so special, to know so many people want to seeme back out running and healthy.”

Thanks to the race, the Susan J. Komen Race for the Cureaids breast cancer patients in the St. Louis area, as well aswomen across the globe. Seventy-five percent of revenue willstay in programs in St. Louis to fund the breast health needs inthe local community. The remaining funds go to the Susan G.Komen Race for the Cure Grants Program. ▲



Ssia

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Escape from Your Home Tri-RoutineBy James Feher

In the early Sunday morning hours of June14, I’d just jumped off a boat floating offAlcatraz in San Francisco Bay to start theEscape from Alcatraz Triathlon with about2,000 of my closest friends. My chest tight-ened up as I plunged into the frigid water,although I was told that at 59ºF it was 7ºwarmer than the year before. This was smallconsolation as I simply could not catch mybreath. I had done open water swims before, Ihad swum some distances in the ocean before,I’d trained plenty, swimming lap after lap inthe pool. But I had not swum in the coldPacific and overestimated the security andwarmth a wetsuit would provide.

“Hey, it’s a clear day. Finding your way toshore will be easy,” I was told. “Just aim forthe immense Sutro Tower (a fixture of the SanFrancisco skyline) and you’ll finish the swimjust fine.” Easier said than done. OK, I forgotmy contacts, and given that I can’t see fartherthan a foot in front of my face without them,I had to just about come to a complete stopand squint every time I needed to orientmyself. When I did that, I’d get hit by a wavethat would sink me and make me start to shiv-er. I’d have to do the backstroke for a minuteor two until I could catch my breath again. Iwould take off for a while, then I needed toget re-oriented; I would repeat the process. I

can say without a doubt that the swim for theEscape was the hardest part of any triathlon Ihave ever done. Quite honestly, I’m glad thatI wasn’t near any of the patrol boats, because Ithink I would have had them haul me in.

Alright. So the swim was hard, but howabout the rest of the race? In a word ... fabu-lous! Only a handful of events have such aunique and beautiful backdrop. It has a 1.5-mile swim, an 18-mile bike ride and an 8-milerun. It’s well organized with volunteers atevery single turn on both the run and thebike. Your swim ends on Marina Green, whereyou strip off your wetsuit and run about halfa mile to the transition area. I think my corebody temperature started to reach normalwhen I passed by the Golden Gate Bridge.Then it’s rolling hills through the Presidio,Golden Gate Park and back again. The runstarts with a short flat section and then entersthe hills as you climb stairs, navigate dirt trailsand pass under a tunnel. Much of the middlepart of the run is only wide enough for twopeople. You then run down to Baker Beach,

hit the turn-around and face the famous SandLadder, which has 400 steps up to the top ofthe cliff. Then it’s all downhill as the finishtakes you back to Marina Green.

I’d always been intrigued by the Escapefrom Alcatraz, and was thrilled when I got alottery slot. I had no real idea of what toexpect, so I trained to enjoy the race. Sure,everyone wants to do their best, but it seemedsilly to expect to race for a fast time and riskmissing out on the experience. In fact, I didn’teven bother to take a bike. I planned to bor-row a friend’s racing bike, but that fellthrough at the last minute. My brother lives inthe area and I borrowed his commuter bikewith wide tires, a pannier rack and a cool bellthat I got to ring every time I passed a groupof volunteers. I think that old commuter bikeand I ended up passing quite a few of the peo-ple who must have mocked my backstrokeduring the swim. Well, I doubt they mockedme, they were too far ahead of me on theswim to see me then.

If I ever do the race again, I’ll be sure toprepare myself for the water temperature.Maybe I’ll start in February with my outdoorswimming and restrict myself to taking onlycold showers. I’ll definitely make sure I bringmy contacts. If I had any recommendation, itwould be that you don’t try to kill yourself toget your best time. Just take in the sights andsounds and enjoy yourself.

I’m glad I had the chance to Escape. Ifyou’re eager for a new triathlon experience, Iwould definitely recommend it! It’s a one-of-a-kind race that I’ll never forget. To gain entry,you can race fast enough in a qualifying race(most of them are in California) or, like me,you can enter a free lottery for open slots. Theorganizers set aside enough slots to guaranteethat at least two people are selected from eachstate. I found out in February that I made itinto the race, so if you take this route, you’llhave plenty of time to prepare. ▲

www.escapefromalcatraztriathlon.com

Jim Feher is a local St. Louis triathlete, hus-band, father of three and computer science pro-fessor at McKendree University. When not train-ing, he can often be found attending his kids’swim meets.

Image courtesy brightroom.com

Photo courtesy of Feher family

Photo courtesy of Feher family



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by Cregg Weinmann

The 2009 season offers good news if you find yourself looking for running shoes in the economy price range.Even though prices have been escalating industry-wide, there are numerous shoes with very reasonableprices and good performance. We’ve looked for the best new or updated shoes, and there are more in the

performance range—nice and light—than we have seen in many seasons. There’s something here for nearly every-one, whether you’re heading out for training, trails, or racing, and they’ll all give you your money’s worth.

adidas adi Kanadia TR $65adidas has a long history of success in the

trail shoe category, so its new Kana-dia TR has plenty ofcompany. Designed

to provide tractionand performance,

the Kanadia’s attrac-tive price might cause it to

be dismissed, but that would be amistake. Though not as durable as the full- featured (and higher-

priced) models, it does a surprisingly creditable job of cushioning,and the traction is as good as most of the better trail shoes, thanks to

adidas’ Traxion tread design. The midsole is a low-profile, single-density CM-EVA with a small adiPrene crashpad for good cushion-

ing both on the trail and the roads. The upper is cool airmesh that’stailored to provide a nice snug fit.

TRAIL Sizes: Men 6.5–13,14; Women 5–12 Weight: 12.0 oz. (men’s 11); 9.6 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics

ASICS Gel-Phoenix $75 The Gel-Phoenix is a new shoe, but the niche

it occupies—Performance Stability—is anASICS hallmark, here at an economi-

cal price. The air meshupper is roomy in theforefoot with a securefit in the heel, a family

trait thanks to its familiarASICS last. The SpEVA mid-

sole is durable, cushioned, and offersthe good stability for which this configuration is known. The AHAR

outersole is an effective blend of traction and durability. The Gel-Phoenix is not the equal of its more expensive sibling, theGel-DS Trainer, but it does feature a comfortable, stable, resilient

ride at a good value.

PERFORMANCE STABILITY Sizes: Men 6–13,14,15,16; Women 6–12 Weight: 11.1 oz. (men’s 11); 9.3 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation

END Stumptown 10 oz. $75END (Environmentally Neutral Design) is a new

brand with a new target audience. Aimed atthe value-minded runner who expectsquality for their cash, the Stumptown

delivers. The 10 oz. is the mostperformance-oriented of

three versions of theshoe, and it also fea-

tures the most shoefor the money. The

upper is minimal, with well-placed synthetic overlays, and a

pared back design to eliminate unneeded materials and their associ-ated waste. A high-friction toe cap protects on the trail while the

lower profile is perfect for nimble trail running. The midsole is single-density EVA topped by an additional layer of EVA in the Strobel

board for good cushioning and a responsive ride. A forefoot protec-tion plate adds a little foot armor without hindering flexibility, and

the outersole tread provides excellent traction.

PERFORMANCE TRAIL Sizes: Men 7–12,13; Women 5–11 Weight: 10.9 oz. (men’s 11); 8.9 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics

Mizuno Wave Nexus 3 $80The Wave Nexus has undergone a number of

subtle changes. The upper is a more openairmesh, with overlays reduced in num-

ber and many replaced by HF-welds. The Alpha Polymer

midsole has seen aminor adjustment in

the molding, andthe Wave plate has

received minortweaks through the

shank, but the ride and perform-ance haven’t been altered to unfamiliarity. The outersole has a sig-

nificant chunk of lateral blown rubber which may account for acushier feel, but the X-10 heel maintains the durability necessary for

high mileage. These thoughtful improvements are well-executed,and the value in the Nexus 3 is the tangible result.

STABILIZING CUSHION Sizes: Men 7–13,14,15; Women 6–11 Weight: 12.4 oz. (men’s 11); 10.0 oz. (women’s 8)For: medium- to high-arched feet with mild to moderate overpronation

Best Shoes for $80 or Less

Co



New Balance 737 $80New Balance has often produced effective

shoes in the economy range. The 737 isthe latest, and perhaps the most versa-

tile, of the neutral shoes New Bal-ance has placed in thisprice range. The upper

makes good use ofairmesh and mini-

mal overlays to sup-port the foot and let it

breathe. The midsole is afairly generous slab of ACTEVA Lite, which is quite responsive,

though the firm Abzorb crashpad and fabric Strobel board makethe shoe a little less cushy for longer runs. The midfoot support is

good, and the minimal outersole keeps things light without compro-mising durability or traction.

PERFORMANCE NEUTRAL Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: 11.2 oz. (men’s 11); 8.4 oz.(women’s 8) For: low- to medium- high-arched feet with neutral biomechanics

Reebok Premier Phoenix $75Best Motion Stabilizing

Economy ShoeThe Premier Phoenix is Reebok’s lat-

est quality economy runningshoe. The dual-density, in-

jection-molded mid-sole offers a

durable, stable,and responsive ride,

aided by the DMX Stro-bel board beneath the insole.

The upper features a PlayDry lining to keepthe foot cool and dry, with well-spaced overlays (there’s a little

extra on the medial side) for excellent midfoot support. The combi-nation of supportive upper, multiple layers of cushioning, and good

stability make it a solid choice for budget-minded runners; it’s ourBest Motion Stabilizing Economy shoe.

STABILIZING CUSHION Sizes: Men 7–12,13,14; Women 5–12 Weight: 12.5 oz. (men’s 11); 10.1 oz. (women’s 8)For: medium- to high-arched feet with mild to moderate overpronation

Saucony ProGrid Jazz $80Best Neutral Economy Shoe

Saucony has offered good quality runningshoes in the economy range; the best of

these is the ProGrid Jazz. The Jazzfeatures the traditional

Saucony tailoring—wide toebox and snugheel—for runners withmedium-high to lower-

arched feet. The single-densitymidsole offers good cushioning and

the ProGrid layer adds considerably to the comfort. The light weightis attributable to minimized overlays coupled with HF-welds for

good support without bulk, and the foam formulation combined withthe foam layer in the Strobel board is light without losing its high-

mileage cushioning. The successful XT-900 carbon rubber heel andblown rubber forefoot round out the versatility of our Best Neutral

Economy shoe.

PERFORMANCE NEUTRAL Sizes: Men 7–13,14; Women 5–11,12 Weight: 11.4 oz. (men’s 11); 9.0 oz. (women’s 8)For: medium- to high-arched feet with neutral biomechanics

Venue Sports Vroom $60Venue Sports entered the footwear fray with

spikes and throwing shoes, and it nowmoves onto the roads. The Vroom is a

versatile lightweight trainer thatcan handle a little rac-

ing, some speed-work, and the

mileage requiredby efficient young

runners looking for asolid shoe. The upper is

airmesh supported by synthetic leather and HF-welded overlays inthe heel. The midsole is low-profile, single-density EVA with a sup-

portive, ventilated shank. The outersole is grippy, high-traction rub-ber that’s durable without reducing flexibility. The weight makes

them suitable to tempo runs and track work, as well as racing, andthe price tag makes them even more attractive.

PERFORMANCE NEUTRAL Sizes: Unisex 4–13 Weight: 9.4 oz. (men’s 11) For: medium- to high-arched feet with neutral biomechanics for faster-paced running

Best Shoes for $80 or Less (continued)

CREGG WEINMANN is footwear and running products reviewer for the Running Network LLC. A competitive runner for the past 44 years, he also has coached runners at all levels for almost 30 years. He can be reached via e-mail at [email protected].

Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of the Running Network LLC.Reprinted here with permission.


www.morunandtri.com22 MISSOURI RUNNER AND TRIATHLETE AUGUST/SEPTEMBER 2009

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AUGUST 8SLTC 18M MarathonTraining RunWeldon Springs, Katy [email protected]

Racewalker's Club ofSTL Duet 5K8:00 a.m., Tower GrovePark, St. Louis314.838.9486

Midwest 5K & 1MRun/Walk/Roll forMobility 8:00 a.m., TR HughesBallpark, O'Fallon314.974.0886

AUGUST 9Ultramax Kansas 50Triathlon & ShortTriathlon7:00 a.m., Hillsdale LakePaola, KS

Guts & Glory 5KRun/Walk & 1M Fun Walk8:30 a.m., AmeristarCasino, St. Charles314.863.4747

AUGUST 12SLTC Pace Series 5K6:00 p.m., Visitor’s CenterForest Park 314.781.3926

SLTC Volunteer Picnic6:00 p.m., Visitor’s CenterForest [email protected]

AUGUST 15SLTC 14M MarathonTraining RunVisitor’s CenterForest [email protected]

Scorcher Four Mile7:30 a.m., GhisalloRunning, University City314.727.4786

Evansville Days 7thAnnual COSLHS 5MRun/2M Walk8:00 a.m., City Hall ParkEvansville, IL618.853.7300

Walk for Ghana 5K9:00 a.m., Clydesdale ParkSt. Louis314.583.1578

Hecker Tiki Trot 5K &1/2M Fun Run/Walk7:00 p.m., HeckerCommunity CenterHecker, IL618.340.2801

AUGUST 19SLTC Pace Series 2.5M6:00 p.m., Visitor’s CenterForest Park314.781.3926

AUGUST 22SLTC 18M MarathonTraining RunBabler State [email protected]

St. Paul Strassenlauf5K/2K8:00 a.m., Highland, IL618.654.6836

6th Annual CrestwoodKid's Tri 8:00 a.m., Whitecliff ParkCrestwood314.729.4860

AUGUST 23Racewalker's Club ofSTL Duet 10K8:00 a.m., Tower GrovePark, St. Louis314.838.9486

AUGUST 26SLTC Pace Series 4.2M6:00 p.m., Visitor’s CenterForest Park314.781.3926

AUGUST 29SLTC 16M MarathonTraining Run on GreatRiver RoadAlton, [email protected]

4th Annual Freedomfrom Domestic Violence5K/1M Walk8:00 a.m., Wilson Park inGranite City, IL618.451.4267

7th Anual Optimist 5K Run/Walk8:00 a.m., RogersElementary SchoolWaterloo, IL 618.939.3970

Birthright 5K Run forBabies & Books/1M FunWalk/Kids Fun Run8:30 a.m.Creve Coeur Park314.808.1845

Race for a Child 5K Run/Walk9:00 a.m., Gene Slay’sBoy’s Club of St. Louis314.302.9470

SEPTEMBER 2SLTC Pace Series 2.5M6:00 p.m., Visitor’s CenterForest Park314.781.3926

SLTC Open Board Meeting 7:00 p.m., ClaytonCommunity Center314.781.3926

SEPTEMBER 5SLTC 12M MarathonTraining RunCastlewood [email protected]

SEPTEMBER 6The Inagural Kaua’iMarathon5:30 a.m., Poipu BeachKaua’i, [email protected]

Foot Mechanics HalfMadness 13.17:00 a.m., Batavia, IL

Flatlanders MDA BenefitRun 6 Hour/12 Hour7:30 a.m.Fenton City Park573.763.5035

SEPTEMBER 7Heart of AmericaMarathon - 50thAnniversary Edition6:00 a.m., Columbia573.445.2684

32nd Annual Labor Day 10K/5K Run & Kids Triathlon7:30 a.m., StaenbergFamily Complex–JCC314.442.3279

SEPTEMBER 9SLTC Pace Series 5K6:00 p.m., Visitor’s CenterForest Park 314.781.3926

SEPTEMBER 11-12Blue Ridge 208M Team RelayBlue Ridge and BlackRidge Mountains of VA & NC336.877.8888

SEPTEMBER 12Strides 4 Kids 5K8:00 a.m., Tower GrovePark, St. Louis801.870.7868

Mosaic 5K Run/Walk &Kids 1/4M and 1/2M8:00 a.m., MaplewoodRichmond Heights HS314.645.2516

19th Annual Wag N Walk& 5K Run8:00 a.m., LeClaire ParkEdwardsville, IL618.656.4405

Alzheimer's AssociationMemory Walk 3M/1M 9:00 a.m., Forest ParkUpper Muny Lot 314.801.0440

Alzheimer's AssociationMemory Walk 3M/1M9:00 a.m., Capaha ParkCape Girardeau314.801.0440

St. Charles ChamberTwilight 5K6:30 p.m., New TownSt. Charles636.946.0633

SEPTEMBER 13SLTC 20+M MarathonTraining Run6:45 a.m. Lewis & Clark [email protected]

Lewis & ClarkMarathon/Half Marathon7:00 a.m., St. Charles636.939.0161

SEPTEMBER 16SLTC Pace Series 4.2M6:00 p.m., Visitor’s CenterForest Park314.781.3926

SEPTEMBER 17Fairfield Fall Fun Fest 5K6:00 p.m., DowntownFairfield, IL 618.842.2107 ext. 623 or ext. 322

SEPTEMBER 19SLTC 13M MarathonTraining RunGrant’s Trail, [email protected]

Run for Freedom 5K7:00 a.m., St. LouisUniversity, St. Louis405.408.6954 or888.740.7779

5K Run for Freedom:Rescuing Girls From Sex Trafficking7:30 a.m., STL UniversityCampus314.487.1400

Brentwood 5K/1M Race to the Square7:30 a.m., BrentwoodSquare Shopping Center314.962.4507

TriSports.com USATriathlon HalfmaxTriathlon NationalChampionship8:00 a.m.Oklahoma City

Walk from Obesity 3.7M8:00 a.m., Creve CoeurMemorial Lake ParkSt. Louis636.496.2053

Anderson Hospital's 5KRun/Walk to Save a Life8:00 a.m., Tri-TownshipPark, Troy, IL618.391.5126

Alzheimer's AssociationMemory Walk 3M/1M9:00 a.m., AmericanLegion, Washington314.801.0440

Alzheimer's AssociationMemory Walk 3M/1M9:00 a.m., Laurel ParkSt. Peters314.801.0440

Pink Heals 7K/1M Walk1:30 p.m., Wentzville314.280.7339

www.stlouistrackclub.com 314.781.3926

314.781.3726 (24-hour race line)

CCALENDAR




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SEPTEMBER 20City of Roses HalfMarathon and 5K7:00 a.m., HealthPoint PlazaCape Girardeau573.270.1300

Walking RamblersKirkwood Walk 8-10M7:30 a.m., KirkwoodRecreation Center314.966.6727

Millstadt 22nd AnnualParks Biathlon 5MRun/22M Bike 8:00 a.m., Liederkranz ParkMillstadt, IL618.476.1514

SEPTEMBER 23SLTC Pace Series 3K6:00 p.m., Visitor’s CenterForest Park314.781.3926

SEPTEMBER 26SLTC 21M MarathonTraining RunTrail Head BrewerySt. [email protected]

Hills & Hollows HalfMarathon & 5K Run/Walk8:00 a.m., 636 S Meyer AveValmeyer, IL402.598.9178

Mississippi River Run8:00 a.m., Hannibal636.939.0161

Roots N Blues N BBQ Half Marathon/10K/HalfMarathon Relay8:00 a.m., Flat Branch ParkColumbia

Walk for the Children 5K8:00 a.m., Lindell FieldForest Park314.446.5220

Meramec AlumniAssociation Running with the Fox 5K 8:00 a.m.STLCC Meramec, Kirkwood314.984.7551

Alzheimer's AssociationMemory Walk 3M/1M9:00 a.m., SIUE Campus inEdwardsville, IL 314.801.0440

Alzheimer's AssociationMemory Walk 3M/1M9:00 a.m., Bicentennial ParkBonne Terre314.801.0440

SEPTEMBER 273rd Annual Families Runfor Ovarian Cancer ROCSTAR 5K/1M9:00 a.m., Forest Park314.620.6398

SEPTEMBER 30SLTC Pace Series Finale6:00 p.m., Visitor’s CenterForest Park314.781.3926

OCTOBER 3SLTC 10M MarathonTraining RunCreve Coeur Park [email protected]

6th Annual Ivory CrockettRun '4' Webster4M/1M/100yd8:30 a.m., Webster Groves

Florissant Valley 5K8:30 a.m. Florissant Valley CommunityCollege, St. Louis314.513.4284

Watershed Nature Center5K Trail Run9:00 a.m., Watershed NatureCenter Edwardsville, IL618.692.7578

Race to Your Health! 5KRun/Walk9:00 a.m. Imperial636.674.5014

St. Louis AdventureChallenge 4-8M Run/Walk& 10-20M BikeQueeny Park 314.835.6150

OCTOBER 4Walking RamblersRockwood Walk 7-7.5M8:00 a.m., RockwoodReservation Visitor Center636.482.4604

Racewalker's Club of STLFall Series 5K Walk3:00 p.m., Pattonville HSTrack, Maryland Heights314.838.9486

OCTOBER 10SLTC 10M MarathonTraining Run atChesterfield [email protected]

Market To Market Relay(84M Team Relay6:00 a.m., in Omaha, NE402.770.1170

Route 66 Festival 10K8:00 a.m., Edwardsville CityPark, Edwardsville, IL618.444.2967

Run For Mercy 5K &Family Walk9:00 a.m., Queeny ParkManchester636.326.2015

Meramec River Run10M/5M/2M Walk9:00 a.m., Old Town, Fenton314.852.2115

OCTOBER 11Kidney Awareness 5K Run/Walk8:30 a.m., Tower Grove ParkSt. Louis636.922.9069

Racewalker's Club of STL 3000m Walk3:00 p.m., Pattonville HSTrack, Maryland Heights314.838.9486

OCTOBER 17Race To Cure Lymphoma10K/5K/1M8:00 a.m., St. Louis MillsMall, Hazelwood636.627.7261

Second Wind Lung Walk5K/1M Run/Walk8:00 a.m., Visitors CenterForest Park314.249.1584

Run for Congo Women4.2M Run/1M Walk9:00 a.m., Queeny ParkBallwin314.313.3795

OCTOBER 18Racewalker's Club of STL1 Hour Postal Walk3:00 p.m., Pattonville HSTrack in Maryland Heights314.838.9486

CCALENDAR



CHALLENGE YOURSELF IN SOME OF THE MOST SPECTACULAR

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THE 3RD ANNUAL GORE-TEXTM TRANSROCKIES RUN | AUGUST 23-28, 2009 | BUENA VISTA TO BEAVER CREEK, CO

Teams of 2 | |

~ R e g i s t r a t i o n a n d d e t a i l s a t w w w . t r a n s r o c k i e s . c o m ~

STAG ES

6

M I LES

113

UNFORGETTABLE EXPERIENCE

1



When the trails call, you want to be able to handle them with confidence. In our semi-annual reviewof shoes to take you over untamed terrain, we’ve looked at the crop of trail shoes and present a lit-tle something for everyone from Performance and Racing to Responsive and Rugged. We hope that

you’ll find what you need to handle your off-road adventures.

Teva X-1 Evolution $90 Teva’s trail running shoes continue to improve.

The X-1 Evolution is the replacement forthe X-1, and has been re-

designed rather thanmerely updated. The

upper is a single pieceof seamless mesh stitched

closed at the heel. HF-weldedTPU overlays provide the necessary support. The midsole has a famil-

iar feel to it—a well cushioned ride—but also contributes to the sup-port story with midfoot sidewalls to keep the foot over the sole, which

is especially important on uneven terrain. The outersole uses the fa-miliar Spider XC sticky rubber. The lugs have essentially the sameshape, though they’ve been redesigned to improve lateral release

and forefoot flexibility. The X-1 provides enough protection for Perfor-mance Trail fans, but the weight makes them attractive for trail racingand even longer races. Its protection, traction, and performance at a

price that won’t bust the budget.

“One of the best-fitting, racy-feeling trail shoes I’ve ever worn. Fast drying,excellent traction on sand, rock, and loose gravel; didn’t lose balance orstability on any trail surface. Firm but adequate cushion. The closest thing toa minimalist shoe I have ever worn, but my feet didn’t feel beat up after 40miles of racing on technical trails.”

PERFORMANCE TRAIL Sizes: men 8–12,13,14; women 6–11 Weight: 10.4 oz. (men’s 11);8.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral

biomechanics for faster trail running

Inov8 X-Talon 212 $100Performance is the single most important element

of a trail racing shoe, and that’s the primaryfocus of Inov8’s design and develop-

ment. The X-Talon 212 is cur-rently the lightest of the

Racing Trail shoes onthe market, but the

sacrifices usually re-quired to lighten up a shoe

are minimized here. The upper is a seamless construction with HF-welded eyestays and synthetic, high friction overlays at the heel and

toe. The fit is close and a bit narrow, but snugly tailored for goodsupport. The midsole is a generous slab of EVA, so it’s well cush-

ioned with a low profile. The outersole is aggressively lugged for ex-cellent traction that also deflects well into the midsole and laterally

for additional cushioning. The combination of traction, support, andcushioning makes them well suited for trail racing.

“Good fit, very snug, though a bit narrow. Very good cushioning for a lightminimalist shoe. Amazing traction, about the best I’ve tried; gripped every-thing without bogging down. Overall, an excellent trail racer.”

RACING TRAIL Sizes: (unisex UK 4–12.5) men 5–14; women 6.5–15.5 Weight: 9.3 oz.(men’s 11) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

for racing and faster-paced trail running

ASICS Gel Trail Attack WR 5 $85The fifth version of the Trail Attack becomes the

mantle bearer of the ASICS trail line byfeaturing performance and

value. Each round hasseen an incremental in-

crease in the weight of theshoe, and this season that in-

crease has nudged it from the Perfor-mance category into the Responsive Trail category, though the feeland performance are almost the same. The upper is little changedfrom last season and still protects and supports the foot with tradi-

tional construction of mesh with synthetic overlays, a gussetedtongue, high friction laces, and a water-resistant treatment. The mid-sole is the well-cushioned, single-density SpEVA formulation that pro-

vides a smooth, neutral ride. The outersole features the grippybi-directional tread pattern with a forefoot plate that’s effective fortrails, but not bad on the roads, either. Traction, trail-oriented fea-

tures, and reasonable price tag make the Trail Attack hard to beat.

“A great trail shoe for all-around use. Wear areas are nicely reinforced. Indirt, these shoes rock. The tread in the forefoot really bites in, but [is] an-gled so as not to collect dirt. Very good on hard, gritty footing. Not sogood on hard, wet surfaces. ... my favorite trail shoes so far tested.”

RESPONSIVE TRAIL Sizes: men 7–13,14,15; women 6–12 Weight: 12.9 oz. (men’s 11);10.9 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with

neutral biomechanics

Brooks Cascadia 4 $100Success is in the Cascadia’s pedigree and

the fourth round maintains thestrengths that created this well-

deserved reputation.The upper is openmesh, almost the

same as previous ver-sions, with repositioned over-

lays often seen in Brooks’ updates. The HF-welded toe bumper isalso functionally the same. The midsole is unchanged, providing ex-cellent cushioning and trail stability. The outersole is the same story,

providing traction that is as good as it gets, while also workingpretty well on the roads leading to your favorite trails. Cascadia

fans will be pleased that so much is the same, and newcomers willfind a balanced trail shoe that fires on all cylinders—protective,durable, stable—with traction and enough cushioning for many

trail adventures.

“Nice all-around fit, not really plush, but feels good when you put themon and especially on the trail. Good cushioning and pretty stable. Thetraction gets the job done. I was confident that slippage would be mini-mal and I could focus on the run.”

RESPONSIVE TRAIL Sizes: men 8–13,14,15; women 6–11,12 Weight: 13.4 oz. (men’s 11); 11.3 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet

with neutral biomechanics

Summer Trail Shoes by Cregg Weinmann

C



La Sportiva Wildcat $100A departure from earlier La Sportiva trail shoes,the Wildcat is a sleeper. The open mesh upper

is seamless inside, with a well de-signed toe bumper, andHF-welded eyestays witha stretch panel over the

tongue for gaiter-like pro-tection to keep out debris. The

midsole is neutral with varied densityfoams providing cushioning at heel-plant and toe-off. Support at theheel comes from a TPU cradle. The Fit-thotic innersole is stable, dualdensity and gets an assist in cushioning from a full-length EVA Stro-

bel board. The Frixion outersole is sticky rubber with a coupledozen rougher lugs for added traction prominently exposed

throughout the length of the sole. The sports car looks are somewhatbetrayed by the weight, but the combination of features results in off-

road performance that is more nimble than expected.

“I like the look and feel of the shoe. The toe-off is noticeable and feelsquick and responsive. Just the right amount of cushioning for the trail, butnot bad on the road. Good and stable on a variety of terrains, great trac-tion—uphill on gravel, downhill on sand over clay—whatever I tried, theyloved.”

RESPONSIVE TRAIL Sizes: men 7–13; women 5.5–11 Weight: 14.2 oz. (men’s 11); 12.2oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

Oboz Burn $100Oboz has added the Burn to complement last

season’s Ignition. The upper has beendesigned in open mesh

with a traditional lac-ing system instead ofthe monosock used in

the Ignition, so the fit ismore accommodating, with a

roomy forefoot and snug heel for good trail comfort, a full rand,and HF-welded midfoot ribs for support. The midsole shares the

Oboz dual-density platform for stability and durability, with ahorseshoe-shaped second density configuration in the heel and athermoplastic forefoot plate to shield from sharp trail debris. The

outersole has bi-directional treads for effective traction. Oboz con-tinues to improve, offering trail runners more options for fit, feel,

and performance.

“These shoes seem to be a good all-round running shoe; good on thetrail, a bit heavy on the road. I like the look of the shoe: good color,good lace system. A little wider than I need in the forefoot. Some folksmight need a little more support on the instep. They did fine on the trails.I got good use out of them.”

RESPONSIVE TRAIL Sizes: men 8–12,13,14; womam 6–10,11 Weight: 14.9 oz. (men’s11); 12.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet

with neutral biomechanics to moderate overpronation

Patagonia Release $110Expanding into Trail footwear, Patagonia’s

Release is a good first step. With afocus on traction and protection,

it’s rugged and surpris-ingly run-able. The

upper features breath-able mesh with heavy-

duty overlays through themidfoot for both support and an

extra layer of protection between you and the hazards of the trail.The midsole is a dual-density EVA with crash pads of recycled

foam that offer good trail stability and durability without becomingunmanageably stiff. The Vibram outersole delivers durability and

traction, showing what makes it an industry-wide trail solution.Trail runners seeking the protection of an armored vehicle that canhandle tough trails should consider the Release. If this is an indica-

tion of what’s coming from Patagonia, you’d be wise to keep aneye out for its future models, too.

“My foot feels snug and secure. They are comfortable and I haven’t de-veloped any blistering or hot spots. Solid shoe with good cushioning—very protective, but not overly stiff. A little heavy, but they really handlemy trail running needs.”

RUGGED TRAIL Sizes: men 7–12,13,14; women 5–10,11 Weight: 15.9 oz. (men’s 11);13.6 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral bio-

mechanics to very mild overpronation

Summer Trail Shoes (continued)

Vasque Momenta $105The Momenta is the first women-specific trail

shoe from Vasque. Minor tweaks to matchindustry best practices have dialed in

the Vasque platform to ac-commodate more

women runners. Theupper is air mesh—light-

weight and flexible with fewoverlays to hinder the foot—but with

enough support. Protection comes courtesy of the toe bumper andHF-welds in the midfoot saddle. The midsole is the single-density

foam familiar to the Vasque line, but a dual-density innersole addssupport and stability to the arch. The outersole features the proven

chevron-shaped lugs that are oriented for both climbing and de-scending, with a perimeter of smaller, stabilizing lugs for additionaltraction, which work well off-road, and reasonably well on the road

to the trail. The addition of the women-specific Momenta shows abroadening of the Vasque trail line and an increase in its quality trail

shoe offerings.

“Snug fit but not tight at all; good toe box room. Comfortable, never anydiscomfort at all. Great ride, worked on trails and pretty well in the road.Traction, fit, cushion, these worked very well for me. Better than the Vasqueshoes I tested last year.”

RESPONSIVE TRAIL Sizes: women 6–11 Weight: 10.7 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

CREGG WEINMANN is the Running Network LLC’s footwear reviewer. He tests trail shoes in the foothills of California’s Sierra Nevada mountains along with a cadre of trail enthusiasts who have trail racing experience all over the west. His favorite trail racing distance is 10 miles. He can be reached via e-mail at [email protected].

Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.



Place Name State Age Chip Time1 Eric Chichir GA 25 1:05:172 Steven Muange NM 27 1:05:173 Cosmas Koech Kipmutai NM 24 1:05:264 Kennett Kiptoo CO 29 1:05:305 Ezkyas Sisay AZ 20 1:06:136 Kipruto Rotich MO 28 1:06:267 Fred Mogaka NM 30 1:07:068 Ernest Kebenei NM 25 1:07:579 John Njoroge MN 24 1:08:0010 Geoffrey Kiprotich MN 30 1:08:0311 Richard Kessio GA 35 1:09:1112 Peter Matelong GA 20 1:09:3913 Jacob Kendagor MN 24 1:09:4914 Josphat Chemjor CO 32 1:10:3015 Matt Dunlavy KS 30 1:10:3616 Aaron Davidson KS 24 1:10:5817 Hillary Kogo AR 29 1:12:3518 Belainesh Gebre AZ 21 1:12:4019 Hyvon Ngetich NM 24 1:14:1020 Aaron Yoder KS 23 1:15:1621 Dj Hilding KS 26 1:15:2522 Jane Kibii CA 24 1:16:2223 Brennan Benkert MO 21 1:16:3224 Eric Hunt MO 31 1:17:0825 Joe Mundtd KS 25 1:17:3526 Aaron Hohn MO 23 1:17:5627 Hellen Jernutai KN 27 1:17:5828 Patrick Kiptum OK 37 1:17:5929 Kevin Sampson KS 37 1:18:3130 Jay Golonka KS 34 1:18:5931 Gregg Buehler KS 37 1:19:1332 Juan Arias MO 40 1:19:1933 Caleb Teague MO 27 1:19:5234 David Sprick MO 39 1:20:2535 Steve Blew MO 26 1:20:2536 Scott Cichon KS 24 1:20:2737 Todd Moenster MO 32 1:21:0238 Caroline Rotich NM 25 1:21:1639 Randy Myers MO 40 1:21:2340 Patrick Steffen MO 21 1:21:4441 Ken Moran MO 39 1:22:0242 George Bene MO 39 1:22:0943 Brett Schauwecker KS 15 1:22:5844 William Woodward WA 33 1:23:1245 Steve Christensen KS 40 1:23:2346 Tyson Willoughby KS 26 1:23:3647 Tim Mezger KS 30 1:23:3948 Kevin McCormick MO 24 1:23:5449 Ian Weidling KS 18 1:23:5650 Connie Abbott KS 23 1:24:0651 David Fielder KS 40 1:24:1052 Garrett Street KS 29 1:24:1053 Tim Kuebler MO 33 1:24:1254 Tim Francis MO 48 1:24:3155 Jonathan Scoville KS 22 1:24:3756 Chris Glatt KS 51 1:24:4557 Kevin Stone MO 25 1:25:0058 Jason Bucher KS 31 1:25:1459 Jeff Moore KS 45 1:25:2560 Tom Pickert MO 31 1:25:4161 Daniel McDowell KS 24 1:25:43

62 Steve Riley KS 55 1:25:4563 Frank Gallick MO 50 1:25:4864 Megan Earney KS 29 1:25:5565 Donny Danner MO 47 1:26:0966 Donald Allison KS 25 1:26:4067 Brian Daldorph KS 51 1:27:1268 Zachary Miller KS 34 1:27:1669 David Bryant MO 35 1:27:2170 Jason Knight AR 30 1:27:2471 Tom Melton MO 35 1:27:2572 Dan Schleicher KS 51 1:27:2973 Art Menke KS 37 1:27:4074 Farhad Zarif KS 39 1:27:5275 Lance Bollinger MO 25 1:27:5376 Don Fitzgerald KS 55 1:27:5777 Doug Homa KS 41 1:27:5978 Danny Sojka KS 20 1:28:1879 Marvin Mastin KS 43 1:28:2280 Joe Thomas MO 44 1:28:2881 Rafael Lazano Iv MO 16 1:28:4282 Chris Winger Ii KS 26 1:28:4583 Robert Bens KS 48 1:28:4984 Paul Monteil MO 52 1:28:5485 Eric Graham KS 30 1:28:5686 Richard Rustan MO 46 1:29:0887 Bryan Wood MO 31 1:29:1288 Matthew Hurley MO 38 1:29:2689 Vince Kane KS 29 1:29:3690 Paul Allegri KS 45 1:29:5191 Kyle Kempker KS 38 1:29:5692 Ross McDaniel NE 48 1:29:5893 Julie Bergfeld MO 42 1:30:0194 Casey Prosise IL 33 1:30:0295 William Skorupski KS 34 1:30:0896 Matt McAvoy KS 50 1:30:1297 Lindsay Brogan KS 32 1:30:1298 Matt Twyman KS 38 1:30:1399 Joni Appleman KS 41 1:30:20100 Kevin Allen 40 1:30:22101 Justin McCarthy KS 28 1:30:46102 James Downes MO 23 1:30:51103 Darin Smith MO 25 1:30:57104 Jimmy Stanziola KS 53 1:31:13105 Greg Schultz MO 51 1:31:14106 Philip Schaefer MO 55 1:31:22107 Geoff Bailey MO 31 1:31:23108 Peter Clune MO 37 1:31:27109 Keith Thompson MO 27 1:31:39110 Silverus Kimeli KS 29 1:31:54111 Josh Hubbard KS 26 1:32:03112 Mike Prentice MO 26 1:32:04113 Jack Powell KS 15 1:32:07114 Jefff Holzbeierlein KS 40 1:32:07115 Dan Sitar MO 38 1:32:16116 Jeff Ballinger MO 30 1:32:17117 Jon Costa MO 35 1:32:21118 Aaron Juhnke MO 31 1:32:22119 Richard Pratte KS 41 1:32:23120 Chris Miller MO 17 1:32:33121 Christian Lewis MO 17 1:32:33122 Ryan Burroughs KS 24 1:32:34123 Anthony Wingrove KS 33 1:32:35124 Colton Reid MO 14 1:32:48125 Mark Niblo MO 50 1:32:50126 Beth Larue KS 24 1:33:05127 Sean Brite KS 29 1:33:10

128 Glenn Dunne KS 18 1:33:11129 Christy Staker MO 35 1:33:13130 Brian Wood KS 46 1:33:14131 Matthew Schloegel KS 38 1:33:35132 John Gallagher MI 48 1:33:38133 Jeffrey Turner MO 29 1:33:40134 Chase Schaben MO 19 1:33:41135 Scott Smith KY 34 1:33:41136 Jeff Behrens MO 60 1:33:47137 Colby Greer KS 24 1:33:48138 Samuel Napolitan KS 39 1:33:53139 Michael Swords MO 43 1:33:57140 Chris Torres KS 34 1:33:59141 Sean Ahern MO 41 1:34:08142 Peter Johnston KS 37 1:34:11143 Valerie Thompson KS 34 1:34:15144 Dallas Critchfield KS 20 1:34:18145 Cody Sharp MO 34 1:34:20146 Gerardo Marquez MO 43 1:34:22147 Kyle Davis KS 17 1:34:29148 Jake Marshall MO 19 1:34:30149 Jim McLaughlin KS 42 1:34:37150 Brian Lewis MO 29 1:34:44151 Jeffrey Wagner KS 38 1:34:46152 Paul Johnson MO 35 1:34:47153 Megan Brown MO 29 1:34:49154 Andrea McGehee MO 40 1:34:49155 Jenn Forkenbrock KS 33 1:35:10156 Zach Bargman MO 17 1:35:14157 Brad Higgerson KS 37 1:35:18158 Julie Somora MO 34 1:35:34159 Matt Clark KS 30 1:35:38160 Lindsey Gaston CO 31 1:35:38161 Scott Mullen KS 29 1:35:39162 Susie Fagan KS 38 1:35:40163 Mark Swisher IA 19 1:35:42164 Michael Haines KS 44 1:35:45165 Albert Mauro MO 42 1:35:45166 Frank Morris MO 45 1:35:56167 Erika Knopp KS 35 1:35:56168 Lezlee Jones KS 38 1:36:00169 Mark Kragel MO 40 1:36:00170 Scott Kashman KS 39 1:36:04171 Jennifer Anderson TX 37 1:36:06172 Mark Herbster MO 35 1:36:13173 Kevin Torres MO 47 1:36:17174 Jeff Mildner KS 37 1:36:22175 Marc Carpenter MO 34 1:36:30176 Dustin Denning KS 35 1:36:32177 Lindsay Todd MO 27 1:36:38178 Abe Radmaresh KS 45 1:36:39179 Robin Haberstroh KS 28 1:36:44180 Erik Moore MO 30 1:36:50181 Katherine Hirschi KS 42 1:36:50182 Donald Taylor KS 47 1:36:53183 Troy Reazin KS 46 1:37:10184 Rudy Paredes KS 26 1:37:13185 Chris Madsen KS 42 1:37:15186 Kevin Butler AR 41 1:37:17187 Keith Panzer CO 50 1:37:19188 Joyce McCambridge MO 53 1:37:20189 Jim Alpiser KS 33 1:37:26190 Eric Sullins MO 27 1:37:26191 Cameron Cloverdyke MO 24 1:37:30

RRACE RESULTS36th Annual Hospital Hill Run Half MarathonJune 6, 2009




Dawn Harper set aPR 12.53 in her100-meter hurdlessemi-final, then the 25-year-oldfrom East St. Louisblasted to a slightlywind-aided 12.36 inthe final to win by afull meter.

Christian Cantwell won the USATF men’s shot put bymore than two feet with 71-7 1⁄4. It’s the sixth year ina row that the 6-6, 340-pound native of Jeff City hasbettered 71 feet.

Matt Tegenkamp finished his13:20.57 5000 meter win at theUSATF nationals with a 53.47last 400. And as you can see,the Lee’s Summit HS grad (’00)still looks full of run!

Photos by PhotoRun.net

Cantwell, Tegenkamp and Harper Make Their Mark


SSPORTS MEDICINE RESOURCE GUIDE

Dr. Jennifer McCleary is a nationally board certifiedChiropractic Sports Physician and Acupuncturist. Dr.McCleary has worked locally, nationally and internation-ally with a wide range of sports and enjoys running andextreme hiking herself. Her office offers a conservativeapproach to treating various sports conditions in indi-viduals of all ages by utilizing chiropractic, acupuncture,nutrition and rehabilitation. She specializes in workingwith adolescent athletes, pregnant mothers, headaches,and scoliosis cases. Services include:

• Conservative management of overuse syndromes• Chiropractic manipulation for acute or

chronic pain• Spinal correction for improved athletic

performance• Customized nutritional supplementation• School Sports Physicals• Wellness care plans• Referrals for diagnostic imaging & medical specialist

Jennifer L. McCleary, DC, CCSPwww.TriadChiropractic.netCreve Couer: (314) 993-2424Central West End: (314) 534-1566

"Our mission is to promote excellence in the conserva-tive healthcare system through specific and individual-ized chiropractic care. We continue to strive for thisgoal through addressing the "Triad of Health" andreaching populations in need."


192 Michael Schaefer KS 28 1:37:32193 Keith Dowell KS 55 1:37:40194 Gregg Kunard KS 45 1:37:48195 Dustin Criscione MO 30 1:37:48196 Dmitry Voldman KS 55 1:37:58197 Aubrie Dolliver KS 18 1:37:58198 Tom Eisenhauer MO 25 1:37:59199 Brady Bolton KS 37 1:38:01200 Kiki Hager 31 1:38:04201 Dennis Guyon MO 43 1:38:06202 Nicole Dingley MO 32 1:38:06203 Patrick Gaddis KS 41 1:38:09204 John Adams KS 43 1:38:09205 Dan Werkowitch KS 30 1:38:10206 Chris Hockenberry KS 38 1:38:16207 Ryan Cook MO 32 1:38:18208 Brad Rhoden KS 56 1:38:19209 Mike Potts KS 46 1:38:21210 Ethan Haney KS 18 1:38:22211 Doug Williams KS 52 1:38:23212 John Snyder KS 40 1:38:29213 Tom Kilcourse MO 56 1:38:31214 Mark Fleischman KS 36 1:38:31215 Ben Keefe MO 30 1:38:32216 Jeff Crist KS 49 1:38:33217 Ryan McDonald KS 37 1:38:34218 Jim Tinsman KS 48 1:38:37219 Bill Backs MO 54 1:38:42220 Chris Wilson KS 37 1:38:49221 Brandon Schrader MO 16 1:38:54

222 Will Rowland KS 27 1:38:54223 Heidi Englert MO 34 1:39:01224 Caleb Dady KS 26 1:39:03225 Sybil Niccum KS 25 1:39:04226 Aaron McDonald KS 30 1:39:06227 Michael Dodd KS 19 1:39:07228 Wild Wayne KS 37 1:39:10229 Richard Lambert KS 33 1:39:11230 Jesse Schreuder MO 37 1:39:11231 Mike Stroud MO 43 1:39:14232 Brian Schaben MO 46 1:39:16233 Chris Miller MO 26 1:39:22234 Tom Snook KS 61 1:39:22235 Ryan Williams KS 27 1:39:25236 Steve Johnson Jr. KS 49 1:39:27237 Kyle Seevers KS 43 1:39:30238 Roger Samuel MO 51 1:39:37239 Kenneth Giefer KS 56 1:39:38240 Jeff Jurgensmeyer KS 35 1:39:39241 Gene Webb MO 41 1:39:45242 Kristen Comment MO 35 1:39:46243 Megan Smethers KS 23 1:39:47244 Jeff Forbes SD 42 1:39:54245 Rachel Kanooth MO 27 1:39:57246 Terry Harlow KS 34 1:39:58247 Todd Dudley KS 46 1:39:58248 Duston Morris MO 39 1:39:59249 Tony Alt KS 30 1:39:59250 David Bax KS 44 1:40:01251 Jon Waynick MO 36 1:40:13

252 Austin Hurst MO 33 1:40:18253 Bill Church MO 53 1:40:21254 Mark Grebe MO 45 1:40:23255 Cathie Burroughs KS 49 1:40:23256 Donald Risker MO 61 1:40:26257 Peggy Panzer CO 47 1:40:33258 Ryan Mills KS 25 1:40:34259 Raul Ceron MO 56 1:40:41260 Paul Bajich KS 44 1:40:44261 Kevin Brown KS 43 1:40:45262 Jennifer Forrest KS 26 1:40:46263 Ryan Fowler KS 30 1:40:46264 John Denne KS 42 1:40:47265 Timothy Ultican NE 33 1:40:49266 Tom Best MO 49 1:40:52267 Kevin Connor MO 46 1:40:53268 Scott Tacke MO 37 1:40:54269 Alan Barnes MO 53 1:40:54270 Bob Cook KS 60 1:40:56271 John Miller KS 41 1:41:01272 Paul Gilbert KS 28 1:41:02273 Dj Tanner MO 15 1:41:05274 Andy Comiskey MO 51 1:41:06275 Stan Skwarlo Iii KS 13 1:41:07276 Dana Vossler KS 40 1:41:08277 Bruce Gilbert KS 59 1:41:11278 Loyd Gattis MO 33 1:41:11279 Richard Moore KS 51 1:41:11280 Kevin Decker KS 53 1:41:13281 Angelina Johnson MO 32 1:41:17

RACE RESULTS


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