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Top Marathon Times

Women

2:30:13 Diane Nukuri-Johnson, 27
North Liberty (London Olympics '12)
2:33:11 Nan Doak, 27,
Coralville (California '89)
2:35:02 Robyn Friedman, 35
Lambs Grove (Olympic Trials '08)
2:35:25 Connie Prince, 28
Sioux City (Twin Cities '86)
2:36:51 Erin Moeller, 30
Cedar Rapids (Olympic Trials '08)

Men

2:09:39 Richard Kaitany, 32
Ames/Kenya (Chicago '88)
2:10:05 Phil Coppess, 31
Clinton (Twin Cities '85)
2:12:06 John Wellerding, 29
Bettendorf (Houston '83)
2:14:04 Frank Richardson, 25
Ames (Chicago '80)
2:16:04 John Samore, 24
Sioux City (Sioux City '76)
Sep20

Saucony Grid Type A5 Review

by WcH on September 20th, 2012
Posted In: product review

Now that I’m unemployed (anyone want to hire me?) I’ve got time on my hands to actually catch up and do some work on this website, which is why I’ve actually had some posts recently.  Among my list of things to write about was a review of the shoes that I wore a great deal through this summer – the Saucony Grid Type A5.  Of course the day before I was planning to sit down and write a review the most prominent shoe review on the web, Peter Larson aka Runblogger, also posted his review.  His description says it all and I can’t add too much to his reviews as I think we generally like the same type of shoe.

Runblogger says that the A5 is a “phenomenal racing flat.”  I think it’s pretty good, too, but I bought it from Running Warehouse for one main reason – the drainage holes in the sole.  This summer was hot and anyone who knows me knows that I sweat… a lot.  On a hot and humid morning run it sometimes only takes 45 minutes before my feet are sloshing around in sweat in normal shoes.  With the A5’s drainage holes all that sweat gets pushed right out the bottom.  My feet might remain wet, but they aren’t swimming.  The other reasons I bought it instead of one of the few other shoes with drainage holes: they’re not expensive (I got mine for $76 and they’re currently on sale at Running Warehouse for $69) and I kind of liked the blue color.  Those are good reasons to buy shoes, too, right?

The drainage holes cause problems, too.  I won’t be wearing this shoe in the winter, for instance, as the holes can also easily suck water up into the shoe and turn a wet foot into a cold foot.  Nor do I like wearing it on trails or gravel as I have gotten back from trail runs and literally had a rock in every single hole in the sole (note a few rocks still in the holes in the photo).

These shoes don’t offer a lot of cushioning, but there is enough for me.  I’ve run 800+ miles in cush-less Vibram Five Fingers but I can’t go more than a mile in a pair now without the bottom of my right foot hurting.  I do need just a little cushioning and the A5s provide just the right amount without interfering with my attempts to run with better form.   The limited cushioning means they are also light.  I have long feet (size 13) and each shoe weighs 7.0 oz on the kitchen scale.  There might be lighter shoes out there, but not too many.

The A5s seem to be a significant improvement over their predecessors. I was given a pair of Saucony A3s several years back and ran about 350 miles in them, but never really liked them much.  These are way better, with a lower heel, lighter weight and an improved fit.

One of my pet peeves with running shoe reviews is that so many people review shoes after only a few runs in them and say things like “Durability is excellent… they’ve held up great through 30 miles of running, including a long 8 mile run.”  Fine, but how are they after 100 or 200 miles?  I’ve got about 250 miles on my A5s and they do seem durable enough.  I have no doubt that they’ll make it easily to 600 or 700 miles.  While I’m not putting in the long runs (yet) that I did last year I’ve been out on plenty of 13+ mile runs in the A5s and up to almost 16 and I would have no problem running a marathon or longer in them.

Do I have any complaints about them?  Aside from their magical ability to collect debris and bring it home (which is more than offset by their sweat evacuation abilities) my only issue is that the knobs on the outsole feel squirmy on concrete and are kind of loud.  This isn’t a big deal, but after the first few steps of every run I notice the squirminess and think to myself how it’s annoying… and then promptly stop caring for the rest of the run.

I don’t know if I’d go as far as Runblogger and call this shoe “phenomenal” but it’s pretty darn good.  I like it and it will be on the short list of shoes to buy when I need another pair.

 Comment 
Sep17

Interview with Wartburg’s Alana Enabnit

by WcH on September 17th, 2012
Posted In: Features, interviews

As a first year student last year at Wartburg College in Waverly Alana Enabnit started her collegiate career hampered by injuries early in the cross country season.  She came on strong in what was only her second season of cross country ever and finished 10th at the NCAA Division 3 National Championships held at UW-Oshkosh.  But it was this past track season where Enabnit really made her mark by winning both the 5k and 10k national championships on the track and helping the Knights to a dominating 77 point victory [results].  Her performance in the distance double there opened some eyes and is drawing inevitable comparisons to another former Wartburg star, Missy Buttry, who won 14 NCAA titles and twice represented the U.S. at the World Cross Country Championships.  Following her victorious races at D3 nationals Enabnit went on to place 3rd in the 5k at USA Junior National Championships. Enabnit, who graduated high school from Clear Lake High School, won the state championship in both the 3k and 1500m on the track her senior year but had spent much of her time prior to that focusing much more on figure skating.  She definitely has a very bright future ahead of her and fans of Iowa runners should keep their eyes on her over the next few years!

PRs

1500m – 4:38

3000m (indoor) – 9:58 (but covered 3000m during a 5k in 9:46)

5000m – 16:25

6000m (Cross Country) – 21:13

10,000m – 35:03

Enabnit winning state in HS

Can you briefly describe your high school running career and how you got into running in HS (or before)?

I ran track in middle school, but I did not do cross country till my senior year. I started track in 7th grade just because that was the only sport that my rigorous figure skating schedule could fit in. I did it more as an extra hobby till HS.  By the time I was a senior, my passions changed, and my love for running really blossomed.  Much of the transition from skating to running came from the fact that I felt like God really was calling me to use my running career as a testimony and reflection of my faith.

What made you choose Wartburg? Did you have opportunities to run at Division 1 schools?

I did receive offers from Division I programs but nothing extremely serious. I was probably overlooked by many because I didn’t really enter the “serious group of runners” until my senior year. I was introduced to Coach Johnson by my high school coach, and from there I fell in love with the Wartburg program. Wartburg has an amazing reputation on the academic level, but what really drew me in is the passion the school has for improvement, relationships, and lifelong development.

Wartburg has had some incredible runners over the years… To what do you attribute that? Coaching? Recruiting? A culture of success? Something else?

I think the recipe for success at Wartburg is a result of many simple things combined under one program.

-A passion for running

-A passion for family (team) success

-A dedication to hard work

-Individualized training

-Amazing athletic trainers

-Personally invested coaches who care about EVERY runner on the team no matter their position

-Encouragement and faith in each other

Good high school runners don’t always find success right away in college, but you did pretty well, placing 10th at Nationals in cross and winning the 5/10k double outdoors. How was the transition from high school to college life and collegiate running for you?

My transition was actually pretty rough. I had a stress fracture and IT band syndrome to start out my cross season last year. I was only able to run the last three races of the year. I learned that I needed to trust my coach with my training. I started my summer training with a “more is better” mentality. That led to overtraining and injuries. After those experiences, I began to understand that training development is a slow process, and I needed to trust the knowledge of my coach.  Once I learned those lessons, my training and racing fell into a much better place.

Buttry, winning her 2nd of 3 consecutive national championships in cross country

Your success as a freshman is going to draw inevitable comparisons to Missy Buttry. Do you feel any pressure to achieve the same sorts of success that she did at Wartburg?

Whenever I am compared to Missy, I feel extremely honored.  If I do feel any pressure to achieve the same sorts of success that she did, I have put that pressure on myself. She was an amazing athlete and person, and I want to hold myself to those standards. However, we are completely different athletes with different strengths.  I pray that I can make the impact that she did on Division III athletics but in my own way.

What are your goals for this year? For your final 3 years as a Knight? Beyond that?

For cross, I really want to help our team bring home a National Team trophy . I would love to bring home an individual title as well.  Winnings are not the most important thing on my goal sheet.  I really just want to keep improving on my racing and training from last year, and I want to see how tough I can compete.  However, my number one goal is to make sure that I praise God with every stride I take, because He gave me the gift to run, and I want to let people know what He has done for me.

For track, I would love to run under 16:10 this year in the 5k and under 34:10

Wearing Number 1 for good reason.  (Photo from ncaa.com)

in the 10k. I do not like to get to ahead of myself with future goals. I have big dreams, but a lot can happen in three years. You never know what life will throw your way, and that is why I enjoy every moment. I have the tendency to let myself get into the “I want it all, and I want it now!” mentality, but I am taking life, training, and racing a season at a time.

What’s your favorite running experience so far?

My favorite moment has to be going 1-2 with my teammate Laura Sigmund in both the 5k and 10k at Outdoor Nationals. Sharing the experience with one of my best friends was incredible.

What’s your favorite workout? Favorite race distance?

My favorite workout is our River Road tempo. It is a two lap loop that we do that equals out to be about 5.4 miles. I try to run so that my average pace is about the same as my 6k.  It is the most mentally tough and rewarding workout we do, and doing it with our guys makes me push myself that much harder. In track I have a love hate relationship with 800 repeats. I feel my sharpest when I complete some quality 800 repeats. My favorite race distance is currently the 5k on the track. I haven’t raced the 10k enough to make an honest comparison, but I have a feeling it will soon be my favorite.

Thanks so much for your time, Alana, and best of luck to you and your teammates at Wartburg this year!

 Comment 
Sep16

Running Village 50k preview

by WcH on September 16th, 2012
Posted In: news

Trail races and ultra distance races are rapidly growing in popularity across the country and in Iowa, too.   I certainly favor longer races and less pavement makes the race “more better” as a wise friend used to say.  This is why I’m excited that the gun is set to go off for a new race, the Running Village Fall 50k, on October 13 starting near downtown Cedar Falls.  The race promises to offer runners a competitive and fun trail ultra.

To my knowledge there are four ultras in Iowa and the Running Village Fall 50k promises to be the most “traditional” trail ultra race in some respects .  The others are great races but the Wildcat 50k near Muscatine (no pre-registration, honor-system-write-your-own time for 6 mile out/back course), Hawkeye 50k near Solon (some technical trails, but 2/3 is road or crushed gravel bike path) and Triple D between Dyersville and Dubuque (January run on flat crushed limestone bike path) all differ from what many people think of a as a trail race to a degree.

Race director Scott Gall notes that most trail races start and finish in the middle of nowhere but the RV50k will be unique in that it is starting and finishing behind The Runner’s Flat store in downtown Cedar Falls.  The course will consist of two 25k loops that will be 90 percent dirt and grass and feature a lot of twisty singletrack, and an extended stream crossing where the course will follow the creek for what Gall estimates is 150 yards.  The course won’t be full of hills but Gall says that there will be some stairs and each loop will have one hill that takes runners 3 to 4 minutes to climb – enough to feel some burn.

Gall, who owns The Runner’s Flat along with his wife, Sarah, is an accomplished racer in his own right but will be sitting this one out and wearing his race director’s hat.  He’s taking a long-term approach to the race and hopes to make it a bigger deal in the next five years; for him a first year turnout of 50 to 100 people would be good and at press time he estimated he had 25 pre-registered.  Still, he is already offering $500 for the men’s and women’s winners, so he’s sure to draw some top notch regional runners to the race in the first year.  He hopes to grow the race in the next few years and has plans to run it in conjunction with other events, including bike races, to create a more exciting festival atmosphere

“I love the atmosphere at trail races.  They’re more homegrown, more fun, and that’s what this will be.  I’m not going to sweat the details too much this year but I guarantee it will be fun,” he said.  He also promises that he will “mark the heck out of the course” to ensure nobody goes off course or even has to slow down at an intersection wondering which way to go.  Another unique feature of the race will be the neutral, rolling start (common in bike races) where all runners will run the first mile together at about 10:00 per mile pace on a paved bike trail paced by a couple bikes.  This will be a good warmup and a chance for all racers to socialize.  However, once the bikes peel off and the course hits the dirt the race is on!  For those not ready to run the full 50k (31 miles) there is the option of running “only” 25k

Gall promises a simple Running Village shirt that “you’d actually want to wear around” and lots of great awards and door prizes, and the race website touts one of the biggest post-race parties in the midwest.  While that might be asking a lot, don’t underestimate Gall.  I’ve seen the guy in action on the race course and if he’s as determined to turn this race into something special as he is to cross the finish line first, this will become a must-do fall trail race for trail runners across the midwest.

(Gall is not only one of the country’s top mountain runners, snowshoers and X-Terra triathletes but he is also a coach and is offering a training camp in Colorado Springs, CO, November 8-11 where athletes will have a chance to spend lots of time running and/or snowshoeing, depending upon conditions.  The short training camp will conclude with a climb of 14,110 ft tall Pike’s Peak and costs $500 which includes meals, transportation, lodging and an assortment of gear.  For more info contact Gall at The Runner’s Flat… 319-227-1154)

 

 Comment 
Sep13

Lisa Uhl returns to Ames and Diane Nukuri-Johnson gets some press

by WcH on September 13th, 2012
Posted In: news

The former Lisa Koll winning the NCAA 10k in 2010. (Photo from letsrun.com)

Former ISU star Lisa (Koll) Uhl is returning to Ames and her college coach, Coreh Ihmels, to train and help coach the Cyclones.  Uhl says that she gave Portland, OR, a chance, but it just wasn’t the right fit for her.  Her arrival in Ames will surely help invigorate the women on the ‘Clones’ cross country team, as they are currently ranked 5th in the first USTFCCCA poll, right behind defending champion Georgetown.

Also, be sure to pick up the latest Running Times issue for a great article (complete with cover shot!) about former Iowa star and 2012 Olympic marathoner (representing Burundi) Diane Nukuri-Johnson who still lives in the Iowa City area and trains under Iowa coach Layne Anderson.  If you’re wanting to read the article but don’t want to purchase the magazine on the newsstand you’ll have to wait as it is not yet available online.

 Comment 
Jul18

Great article on former ISU runner

by WcH on July 18th, 2012
Posted In: news

You may have heard of Lopez Lomong, one of the “lost boys of Sudan” who is now a US citizen and will be representing the US at the London Olympics in the 5k.  Well, here’s the fantastic story [free registration required] of another Sudanese refugee, Guor Marial (who ran track and cross country for ISU) who is hoping to represent his country, South Sudan, in the marathon.  Truly an inspiration!

 

 Comment 
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