Ryan Hall's Blog, page 349

September 21, 2015

Ask Mario: Can I Wash My Running Shoes?

Photo: Shutterstock.com

Mario,

Nothing drives crazy like when my brand new running shoes get dirty the first time I run in them. Can I wash my shoes, and if so, what’s the best way to do it?

Thanks!

Asef K.

Asef,

Seeing my new kicks get scuffed up always stings for a second or two, but I’ve always reminded myself that they’re tools of the trade, and as such, they’re bound to get dirty—usually sooner than later.

That said, I can understand wanting to keep them looking fresh—and lasting—for as long as possible. The short answer is yes, you can clean your running shoes, but it’s important to keep a few key things in mind.

I asked Golden Harper, co-founder of Altra Running and lifelong running shoe geek (his family owned a specialty running store from the time he was a young boy) for his top tips on keeping your kicks clean.

“Running shoes should definitely be washed, maybe just not in the way you’re thinking,” Harper explains. “Washing your shoes carefully and gently can actually help your shoes to last longer. Too often, dried mud or dirt in the shoe can cause the upper materials to tear, or even cause delaminations of the upper from the midsole or outsole.”

4 Tips For Cleaning Your Running Shoes

1. Don’t wash your shoes too often. “Washing shoes inappropriately too often, or too long, can result in the shoe breaking down early,” Harper says. “Also, leaving a pair of newly cleaned shoes out in the hot sun or putting them in the dryer can cause the shoe to shrink, fit differently and never fit the same.”

2. Minimize exposure to water. “First rinse the shoes off, then spray them with shoe cleaner, Spray-n-Wash, 409 or some other cleaner and let it sit for a few minutes,” Harper explains. “At this point, take a scrub brush to them under running water—I will admit I usually do this in the shower!—and after you’ve got them nice and clean, stuff them and let them sit out in the open air or stick a fan on them. This approach will get the shoes much more clean than using the washing machine and minimizes their exposure which should help them to last longer.”

3. Be careful if you throw your shoes in the washing machine. “I have to admit I did this just a couple of days ago after an incredibly muddy run. It was the lazy way out. If you do this, just be OK with the fact that your shoes may not last as long. If you insist on using the washing machine, I recommend using the shortest gentle cycle and throwing them in with a few towels and some sport detergent or liquid detergent.” (Drying tip: Never put them in the dryer. Instead, stuff them with newspaper and let them dry for several hours before wearing them. The newspaper will absorb a lot of the water, so pull the paper out after a few hours and let them continue to sit away from the sun or any other heat source until they’re completely dry.)

4. Clean your insoles! “Remember that bacteria on the insoles is the main cause of bad smelling shoes,” Harper says, “so make sure to remove the insoles and scrub them a bit before throwing them in.”

Take Golden’s advice to heart and keep your kicks running clean for a long time!

Happy trails,

Mario

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Published on September 21, 2015 10:26

Dave McGillivray Reunites with One of His Original Running Heroes

Tara Orlowski (left) and Brendan Newman were the inspirational "heroes" of Dave McGillivray when he tackled two of his fundraising runs for the Jimmy Fund in the early 1980s. Photo: DMSE Sports

The last time Dave McGillivray saw Tara Orlowski was the early 1980s when she was undergoing chemotherapy at Dana-Farber Cancer Institute and he was completing feats of endurance to raise money for cancer research through the Jimmy Fund.

Orlowski and Brendan Newman, both young children with cancer, had been assigned as McGillivray’s “heroes.” The children were featured in photos and press coverage and served as McGillivray’s inspiration for his 1,520-mile run from Winter Haven, Fla., to Boston in 1980 and his 1,522-mile triathlon through six New England states in 1981. Although McGillivray never forgot the two children—he has mentioned them in each of his nearly 1,900 speaking appearances since—he also lost touch with them, until recently.

McGillivray, 61, race director of the Boston Marathon and other iconic road races, said one day last year he decided to see what he could find out about them and typed each name into a Facebook search. “Guess what, I found them both!” McGillivray said. “It’s so amazing and so difficult to believe. So I reached out to both and they wrote back—and they are both healthy adults. Since then, I have been telling my audiences this story and then state that the good work we all do to help those in need can actually work and in their case, it did.”

That’s what makes McGillivray’s next speaking engagement so special.

On Monday at Boston Park Plaza, he will see Orlowski for first time in almost 35 years when she introduces him as keynote speaker at the annual conference for the National Association for Regulatory Administration (NARA). “I have not seen her since she was about 10 years old and going through cancer treatment,” McGillivray said. “It’s so great that both of these kids beat cancer and are thriving, and that after all these years I’ll get a chance to meet Tara again. I can’t wait.”

Now friends with them on Facebook, McGillivray discovered that both have dedicated their adult lives to helping children. Newman graduated college and is now a highly respected preschool teacher living in his native Rhode Island.

Orlowski, a Virginia native now living in Florida, was recently recognized as one of the nation’s promising leaders in child care by Child Care Exchange Magazine. She has more than 20 years of experience in regulatory services, early childhood education and higher education. Orlowski joined the NARA Board of Directors in 2013 and this past summer was named president of the non-profit association dedicated to providing the highest quality of comprehensive, evidence-based professional development services within the area of adult care, child care and child welfare.

When McGillivray months ago agreed to be the opening keynote speaker at the 2015 NARA Licensing Seminar in Boston, he knew that Orlowski served on the organization’s board and would likely be in attendance. But he didn’t know until recently that Orlowski had been named NARA President, meaning she is tasked with introducing the keynote speaker, who just so happens to be him. Orlowski said she cannot wait to meet McGillivray again after so many years.

“Being part of the New England Run for the Jimmy Fund helped me and my family face a very challenging time in our lives,” Orlowski said. “My mom and I were instantly embraced by Dave and the DMSE family. Dave’s warm and giving personality has influenced my life and inspired my enthusiasm for volunteering. As soon as I heard NARA was going to Boston, I immediately thought about Dave. Now as president of the association, I am honored to introduce him as our opening keynote speaker.”

McGillivray is equally inspired by Orlowski’s journey and the opportunity to see her again. “When I think about that little girl and what she went through and where she is now, it’s going to be an emotional moment, to say the least,” he said. “This truly is a story with a happy ending.”

McGillivray, president of DMSE Sports, first gained national prominence with his 1978 cross country run—from Medford, Oregon to Medford, Mass.—that took 80 days and raised almost $150,000 for the Jimmy Fund—the first money any runner ever raised for a cancer charity, according to Runner’s World. He has completed a number of similar feats of endurance since his groundbreaking cross country trek, including a second cross-country run in 2004 from San Francisco to Boston as part of TREK USA, a relay team event that raised more than $300,000 for five children’s charities.

Over his career, McGillivray has logged more than 150,000 miles, completed nine Hawaii Ironman Triathlons and has finished 129 marathons—including 43 consecutive Boston Marathons. The resident of North Andover, Mass., is a pioneer in what is now one of the most important aspects of the endurance sports industry—combining athletics with philanthropy. McGillivray and the events he has directed have helped raise more than $100 million for charity over the years.

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Published on September 21, 2015 08:07

Ostrander Wins Junior Race, Americans Shine at World Mountain Running Champs

Allie Ostrander won the 4.7K junior women's race at the World Mountain Running Championships on Sept. 19 in Wales. Photo: Nancy Hobbs

Alaskan runners Allie Ostrander and Levi Thomet led the U.S. Mountain Running Team’s successful showing at the 2015 World Mountain Running Championships on Saturday in Betws-y-Coed, Wales.

Ostrander, a Kenai, Alaska, native who has made a name for herself by winning four junior titles at the daunting Mountain Marathon race in Seward, Alaska, won the 4.7K women’s junior race in dominating fashion. The 18-year-old Boise State freshman with a bright and engaging smile and personality crossed the finish line in 19:44—38 seconds ahead of runner-up Michaela Stranska of the Czech Republic. It was the second American gold medal in three years, following a win by Colorado’s Mandy Ortiz in 2013. Colorado’s Lily Tomasula Martin was the second U.S. runner, placing 30th in 22:49, while Virginia’s Katie Bowe finished 38th in 24:29.

Meanwhile, the 18-year-ol Thomet, who hails from Kodiak, Alaska, finished second in the junior boys race and led Team USA to second place in that race. Thomet covered the two-loop 8.9K course in 33:50, just four seconds behind winner Ferhat Bozkurt from Turkey. It’s the highest finish ever in the race by a U.S. runner. Colorado’s Ben Butler was the next American runner in ninth place in 36:49, while Utah’s Tayte Polmann was 17th in 37:46 and Texas’ Connor Wilson was 46th in 41:52.

The American women’s elite squad brought home the team silver medal, led by sixth-place finisher Kimber Mattox of Oregon. She covered the 8.9K course in 39:31. Vermont’s Kasie Enman and Idaho’s Morgan Arritola finished 10th and 11th, respectively, in 40:11, while Oregon’s Allison Grace-Morgan was 18th in 40:59, marking the first time Team USA placed its first four runners among the top 20 at the world championships. Great Britain won the team title with 9 points, followed by the U.S. with 28 and Uganda with 29. The U.S. women previously won gold in 2006, 2007 and 2012, and bronze in 2004, 2009 and 2014.

In the 13K men’s elite race, Colorado’s Joe Gray was once again the top finisher for the U.S., placing fifth in 51:16. Combined with Colorado’s Andy Wacker (13th, 52:25), Oregon’s Ryak Bak (22nd, 53:30) and Nevada’s John Patrick Donovan (37th, 54:44), the American men placed fourth out of 18 teams. Uganda’s Fred Musobo was the men’s overall champion in 49:00.

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Published on September 21, 2015 07:40

September 20, 2015

Perfect Weather Greets 34,000 at Rock ‘n’ Roll Montreal

Mark Twain once called Montreal the “City of Steeples”, and at Sunday’s edition of the Rock ‘n’ Roll Oasis Montreal Marathon, 34,000 runners got to see nearly every one of them along the scenic course at the historic 25th running of this festive Canadian race.

Nicholas Berrouard prevailed in the men’s marathon, which was held under cool skies with light winds. The 34-year-old from Shawinigan, Quebec ran the 26.2 miles in 2 hours, 26 minutes, and 42 seconds. David Savard-Gagnon was second (2:26:56), while Abdoul Aziz Djado Kimba took the final podium spot in 2:31:17.

“The conditions were perfect,” Berrouard said after the race. His victory was hard-fought, admitting that after 30K he had to work to shake off second-place Savard-Gagnon. Besides the win, Berrouard also got to celebrate a new marathon PR by two minutes. “This was one of the best days of my life,” he said with a large smile on his face.

PHOTOS: 2015 Rock ‘n’ Roll Montreal

Genevieve Asseline Demurs won the women’s edition in 2:58:59. Coming in second 29 seconds later was second-place finisher Joanne Normand. Third place was awarded to Anik Riendeau (3:00:24).

But marathon results aside, there were several other races held in conjunction, including a half marathon, 10K, and 5K.

The men’s half marathon went to last year’s champion, Daniel Kipkoech, of Kenya who broke the tape in 1:05:45.

“This year was good,” Kipkoech said after coming across the finish line. “The weather was perfect. And the fans were so nice. They really motivated me. They helped me keep my pace.”

Kipkoech led the race from the start and was never challenged by his rivals.

“I like this course very much,” he said. “I like coming back to Montreal, because of the music and the cheering. I love this environment.”

Forty-three seconds later, Kip Kangogo came across the line in Montreal’s La Fontaine Park, while third place was awarded to Berhane Degefa (1:07:16). Kangogo runs for Canada and represented his country at the recent Pan Am Games.

“I loved the music on one stretch where the song matched my stride. It gave me encouragement,” he said.

The women’s half-marathon winner was Manon Letourneau (1:19:43) of Quebec City and afterwards she admitted that the 13.1 miles were anything but easy.

“It was really hard,” she said. “The last 5K was tough. We had the wind in front of us.” But Letourneau, who was once a top-ranked triathlete, admitted that there were periods during the race where the music along the course helped her.

“It was cool. The music helped us push harder.” Sunday’s race was the third half marathon for her, but her first victory in that distance. “I knew I could win, but I didn’t know who was going to be there.”

Kevin Robertson of Ville Lasalle prevailed in the 10K with a 33:57 showing. Kathy Tremblay won the women’s race with a 5-minute margin (35:40). Further back in the pack in the 10K was Oasis President, Jean Gattuso, as well as 300 of his employees who all ran the distance.

“Today was a great day,” he said after his finish. “Oasis supports a healthy lifestyle, whether it be healthy drinking, healthy eating, or like today, healthy running. Running is in our roots in Montreal. We are very happy to have this race.”

Oasis announced ahead of Sunday’s race that it’s extending title sponsorship to 2022.

Runners on Sunday also had a shorter 5K option to choose from and in that race William Simoneau (17:38) was the first to break the tape. The women’s 5K champion, Sabrina St. Gelais, put forth a solid performance by placing fourth overall (17:47).

Besides the achievements of its runners and its 25th anniversary, Montreal also celebrated a significant achievement on Sunday: the announcement of an exciting expansion. Beginning in 2017, the event will expand from one day to two days of running on Saturday and Sunday.

“Holding the event over two days will allow us to accommodate more runners, create new races, and offer nighttime entertainment as part of the rock ‘n’ roll programming. We are so pleased to benefit from the City of Montreal and Oasis’ support to fulfill this vision,” said event spokesperson Dominique Arsenault.

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Published on September 20, 2015 13:06

Molly Huddle, David Torrence Win U.S. 5K Road Championship

David Torrence (left), Dan Huling and Dathan Ritzenhein lead the men's field at the USA 5K Championships in Providence, R.I. (Photo: Chris Lotsbom/Race Results Weekly)

PROVIDENCE, R.I. — In a highly anticipated battle between New England stars, Providence’s own Molly Huddle defended her home turf over Marblehead, Mass., native Shalane Flanagan here at the CVS Health Downtown 5K, the U.S. national championships for 3.1 miles on the road. Huddle’s 15:12 win is her fifth title in six years here, a record that is unmatched in race history, and represented her 17th career national title on all surfaces. For the men, David Torrence made a furious move with under 400 meters to go to capture the title in 13:56 over Dan Huling and Dathan Ritzenhein.

Entering today’s race, Huddle had added motivation and a little bit of pressure on her shoulders. The 31-year-old had won here three years in a row, and also lives in Rhode Island’s state capitol city. Familiar with the twisting nature of the 5K course, Huddle was determined to take home another victory.

“This is an important race for me to do well at and I feel like there’s definitely some pride and a little bit of a streak going on,” she would tell Race Results Weekly on the awards podium.

After opening up the race with a quick 4:43 mile, Huddle and Flanagan found themselves right where everyone figured they’d be: at the front of the field. Also towards the head were New Balance’s Emily Sisson, who trains with Huddle, and Brooks’s Gabe Grunewald.

Trading the lead through the second mile, Huddle and Flanagan battled, working with sub-elite men in their vicinity to keep the pace up. Neither would create enough separation to feel comfortable, though inside Flanagan thought Huddle had the edge as they made their way back towards the finish.

“This is definitely Molly’s distance,” said Flanagan. “I probably felt sorry for myself a little bit [getting ready for the charge to the finish].”

As so often is the case at these championships, the title would come down to who had the best sprint in the final 400 meters—up and over a quick but steep hill on Francis Street leading to the finish. Today, it would be Huddle who kept just enough gas in the tank to kick away from the newly minted U.S. 10K road running record holder in Flanagan.

“It was hard telling myself to wait, to hold on tight. My legs were buckling a little bit at the 3 mile mark so I just think I had it really timed right,” said Huddle, whose time of 15:12 was just two seconds shy of the event record (shared by Huddle’s 2014 race and Elana Meyer’s 1994 performance). “To come away with a win is something special for me.”

While on the awards stand, Huddle looked out over the finish area and allowed herself to smile a bit. Less than a month removed from a heartbreaking finish at the IAAF World Championships 10,000m—where she was nipped at the line for the bronze medal by American teammate Emily Infeld—Huddle is trying her best to look forward and be positive.

“I feel like I’m still trying to figure out what that race is going to do for me as far as motivation, or a learning [moment], or just trying to forget,” she told Race Results Weekly, paying close attention to her word choice while at the same time speaking from the heart. It was clear that the memory still is like a wound, still open but beginning to heal. “I’m not sure yet. I do know I’m in good shape, and I’m just trying to put as many races between me and that day as possible. It’s kind of difficult.”

In second was Flanagan (15:17), who also spoke about that fateful day at the World Championships, but in a positive light. This is Flanagan’s last race of the season, and she will now take time off before gearing up for the U.S. Olympic Marathon Trials in February.

“I’ve had two really emotional highs this season, between my teammate [Infeld] winning a bronze medal at worlds,” Flanagan began. “That was like an emotional high for me; it’s almost as if like I feel like I was a big part of that, and our team did great. A lot of emotion at Worlds. And then coming off that and running that 10K [American record of 31:03 in the Netherlands], that was a super special race for me. This was kind of like the afterthought after those two big performances. I just did the best I could the last two weeks to maintain form.”

Rounding out the top three was Providence College graduate Sisson, crossing in 15:48. She improved upon her fifth place showing from a year ago.

Fourth went to Grunewald in 15:55, three seconds up on Kim Conley who was competing in her first race after dealing with a debilitating case of plantar fasciitis.

“Stuck my neck out & paid for it—still a very valuable 5k experience! #ouch,” tweeted Grunewald after the race, reflecting on going out hard near Huddle and Flanagan.

Torrence Kicks to First USA 5K National Title

Miler David Torrence’s strategy was plain and simple: sit and wait until the very last moment to make the winning move. That he did, overtaking Dan Huling and Dathan Ritzenhein for the win over the last hill.

“I knew it was going to be a sprint to the finish, and I was just able to catch them off guard,” said Torrence, gold medal around his neck. “I just stayed strong, mentally tough, and was able to stick with them today.”

From the gun, Ritzenhein took control of the pace. The 32-year-old Olympian passed the mile in 4:30 and two miles in 8:55, leading while a large group formed in his slipstream. The pack would gradually thin and string out by halfway, but no one wanted to take control from the veteran. Among those behind were Torrence, Huling, Sam Chelanga, reigning champion Diego Estrada, and ZAP Fitness team member Tyler Pennel.

“I could tell right from the start everybody was going to prefer for me to take it. With so many track guys in it, I didn’t want it to sit around for too long. I just pressed it as much as possible,” said Ritzenhein.

It was down to three as the leaders made the final turn just shy of three miles, with Huling taking the inside lane and gaining a step’s advantage on Ritzenhein and Torrence. Up the incline, though, Torrence put his head down and surged. By far the best miler of the bunch (his personal best is 3:52.01), Torrence knew he could put the nail in the coffin if his move was defiant.

“I’m a miler you know, that’s my strength. I wanted to make it decisive and not give them any hope, you know. That was my strategy,” said Torrence as he cooled down among spectators adjacent to the finish. Grimacing, Torrence went to his arms as he made the final sprint home.

Torrence was surprised to find he had created a gap of five meters coming to the line, crossing with arms raised to the heavens in 13:56. Huling came through second in 13:59, followed by Ritzenhein in 14:03.

“I got to savor the finish a little bit. You know, it’s not always that you can come home and be like ‘Yeah I got this!’ That was a fun experience!” said Torrence, sporting bright blue Hoka One One racing flats.

Reflecting on his performance, Torrence said it couldn’t have played out any better. “That’s my strength. I’m the kicker. I thought with the hill, people would make a move earlier… I just put my head down and got the win.”

Torrence joins a distinctive list of American winners at this event, including Meb Keflezighi, Adam Goucher, Matt Tegenkamp, and Ben True.

Aware he acted as a rabbit to his younger counterparts, Ritzenhein was still very happy with the podium spot. He’s eagerly awaiting the build-up phase leading to the Olympic Marathon Trials.

“I kind of thought they’d take off a little bit more, but I kind of maintained contact up the hill,” he said. “I wanted to come out here and feel good today, and I was really happy with it. I wish that I could have one more gear… But all in all, this is a great spot for me and I’m in a really good place.”

Completing the top five were Chelanga and Jason Witt, finishing in 14:07 and 14:12. Last year’s winner Estrada wound up tenth in 14:22.

The next USATF Running Circuit event is the USA 10-Mile Championships, to be held in Minneapolis, Minn., on October 4 as part of the Medtronic TC 10 Mile. The grand finale of the series comes on November 15, in Alexandria, Virginia, with the U.S. Road Running Championships over the 12K distance.

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Published on September 20, 2015 12:39

Photos: Marathon Oasis Rock ‘n’ Roll de Montréal

À l’édition 25e anniversaire du Marathon Oasis Rock ‘n’ Roll de Montréal, 34 000 participants venus de 53 pays ont dévalé les rues de Montréal.

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Published on September 20, 2015 11:40

Photos – Marathon Oasis Rock ‘n’ Roll de Montréal

À l’édition 25e anniversaire du Marathon Oasis Rock ‘n’ Roll de Montréal, 34 000 participants venus de 53 pays ont dévalé les rues de Montréal.

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Published on September 20, 2015 11:40

Brooks Unveils Special Edition Berlin Marathon Ghost 8 Shoe

Brooks has released a special edition of its Ghost 8 shoe to commemorate the 2015 Berlin Marathon on Sept. 27. Designed with a bold, splattering of color that it says captures the vibrant street art scene of the German capital city, the Berlin Ghost 8 ($130) features an image of the Berlin skyline on the heel and graffiti-inspired text reading “Brooks” and “Berlin” on the upper. The neutral-oriented Ghost 8 has the same lightweight, softly cushioned ride as previous editions, but it was updated this year with a new engineered mesh to improve the fit and flexibility of the shoe. Check out the images of the limited edition Brooks Berlin Ghost 8 below. (It’s available this week at BrooksRunning.com/Berlin and at the Berlin Marathon race expo.)

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Published on September 20, 2015 11:04

Rock ‘n’ Roll Oasis Montreal Marathon 2015 Photos

At Sunday’s edition of the Rock ‘n’ Roll Oasis Montreal Marathon, 34,000 entrants from 53 countries celebrated the 25th anniversary of this historic Canadian race.