Innehållsförteckning för June 2014 från Runner's World

LOCATION Glacier National Park, Montana PHOTOGRAPH by Jordan Siemens RUNNER Cari Siemens THE EXPERIENCE This wooden walkway, the start of a six-mile roundtrip route on the multi-surfaced Hidden Lake Trail, leads runners across a field of wildflowers toward the Garden Wall. “From boardwalk and dirt to rockcovered and snow—you cover it all,” Cari says of the path, which is accessible from Going-to-the-Sun Road. FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/RAVERUN.…

MIKE BRANNIGAN STARES UP at the ceiling of the Track and Field Center at the Armory in Manhattan as an athletic trainer dresses a bloody six-inch gash in his left calf. It’s February 15, and Brannigan just lost out on his dream to race well in the prestigious Millrose Games. In the second turn of the last lap in the boys’ high school mile, Brannigan—perfectly positioned in third place for a final kick on the Armory’s 200-meter track—got tangled up in a jumble of adolescent legs. He was spiked, and his sliced leg tightened up, slowing his stride to a shuffle. Brannigan could have stepped off the track. Instead, he finished out the race, placing 13th, next to last. “I didn’t want to drop out,” he says in the trainer’s…

The first female amputee to finish an Ironman triathlon will run RW’s Heartbreak Hill Half on June 8 1] Iron Maiden I finished in 15:05. I trained my ass off. 2] Support Team I taught some Boston bombing victims how to run on prosthetic legs. 3] Heartbreaker I’ve got the Boston Marathon in April, and the HB Hill Half in June—so two climbs up that monster hill for me. 4] Leg of the Journey I travel with my legs in a baseballbat bag. I wear my everyday leg and pack my running leg and my high-heel leg. 5] Musical Note My husband and I both play the violin. 6] High Anxiety On The Amazing Race, I scaled the Great Wall of China; I’m afraid of heights. 7] Amazing Lesson “Fear…

3 PRERACE TRAVEL TIPS 1. Plan Ahead Don’t wait until dinnertime to find a restaurant that serves your preferred prerace meal. In the days before your event, locate a restaurant, check out its menu (online), and make reservations so you’re not scrambling, eating too early (or too late), or settling for food you wouldn’t normally eat. 2. Pack It In Bagel and peanut butter? Banana? Coffee with half-and-half? You’ve tried your race-morning meal in practice (right?), so bring what you know you’ll need to consume. 3. Carry It (Maybe) If you use midrace gels, but only a certain brand and flavor, don’t wait until the expo (or aid stations!) to see what’s offered. Bring your midrace fuel with you. See page 25 for more out-of-town advice. THE PULSE After a…

Advice from the world’s best runners BECKY WADE, 25, of Houston won her first 26.2 at Sacramento’s California International Marathon in December (2:30:41) 1. Go Sweat “I like long, sustained efforts that require a steady push the whole way and lots of digging at the end. Before CIM I ran a 17-miler at just under race pace for my first taste of end-of-the-marathon discomfort.” 2. Go Sweet “Identify your sweet spot for workouts—a place that inspires you to produce a big effort. For me it’s a road loop near Rice University under a canopy of huge oaks in a beautiful, quiet neighborhood.” 3. Go Wild “Creativity and resourcefulness go a long way. My coach has had me do ‘confusion training’—backward skipping, zigzagging, and spinning around on the track—to disrupt bad…

Q What are some stretches I can do outside to loosen up after a run? A These three standing stretches loosen up common postrun tight spots. Hold each one for 20 seconds before repeating on the other side. Standing Hamstring/Calf Stretch: With your right foot one step forward, heel on the ground and toe pointed up, place both hands on your left thigh, bend your left knee, and drop your butt back while keeping your spine and right leg straight. Standing Quad Stretch: Stand on your left leg and pull your right foot behind you toward your butt with your right arm. Figure-4 Stretch: Position your right ankle over and across your left thigh. Then bend your left leg and lower into a partial squat until you feel a stretch…

Contributing food writer Mark Bittman refuels after a morning run with this healthy makeover of your favorite toaster pastry Breakfast Pita Pizzas “Inspired by Pop-Tarts, these toasted pita pizzas topped with fresh berry jam are better for you and almost as simple,” says Bittman. Strawberries are a rich source of antioxidants that reduce inflammation and repair muscle damage. Taste the fruit—if the berries are very sweet, you don’t need to add sugar. 4 large whole-wheat pitas (about 8" each) 2 tablespoons olive oil ½ cup warm water 2 tablespoons turbinado sugar (optional) 2 cups strawberries or other berries, chopped ½ cup unsalted chopped pistachios Heat the oven to 425°F. Brush the tops of the pitas with the oil and spread them out on a large baking sheet. Put the 1/2…

FROM THE MOMENT I began running, I placed great importance on the fact that I disliked it. See, if you do something you dislike on a regular basis that’s also good for you, you are what is called a disciplined person. You can stay up late eating leftover fried chicken while binge-watching your favorite TV show, but if you also run and hate it, you are disciplined. You are the kind of person people want to introduce their children to, a good example. Your uncle there? Well, he can barely stand running, but he does it all the same because he is a taco-stuffing PILLAR of self-control. But when running becomes something you love, it goes from a discipline to an indulgence. Negotiating the interplay of discipline and indulgence in…

Reasons to Spend a Year Focusing on the 5-K 10/FITNESS Shorter interval work is more effective than long-distance runs for weight management and gaining fitness. Interval training won’t set you up to run a great marathon, but it will make you a baller at the 5-K, an event that requires strength, speed, power, and endurance combined. By making the 5-K your focus, your training plan will actually line up with what’s best for your overall health. Excuse me, what? Yes. 9/TRAVEL With 5-Ks being readily available within driving distance, you don’t have to fly around the country to do one. Racing is a cool excuse to travel, but you know what’s even better? Traveling without racing. You can actually walk places and see things without limping, eat whatever you want,…

A new pro group in town welcomes local sub-elites Three months after my visit, the guys became teammates with the most famous American distance runner of the past decade: Ryan Hall, the two-time Olympian and sub-2:05 marathoner who has a home in Flagstaff. The roster of the new Team Run Flagstaff Pro also includes Hall’s wife, Sara, Olympian Janet Cherobon-Bawcom, and Nick Arciniaga. Among the former Run Flagstaff Elite members, Nick Hilton, Adam Vess, Forrest Misenti, Leah Rosenfeld, and Hillary Hayes are on the team. Spearheaded by Vince Sherry, owner of Run Flagstaff, TRF Pro is unique for its mixture of elites and up-and-comers. In exchange for increased community involvement, members no longer have to hop fences or pay out-of-pocket for massages. They now get discounts on medical expenses, plus…

As more smartphones support Bluetooth Smart technology, runners are increasingly cutting the cable and opting for a set of wireless headphones. While it’s convenient to have your handset and headset independent from each other, the sound quality of wireless earbuds can sometimes be lacking. We put the latest models to the test to help you determine which will have you rocking your next run. QUICKEST CHARGE 1/MOTOROLA S11-HD $100; motorola.com The S11-HD’s large behind-the-ear receivers are bulkier than some models, but they deliver a strong audio signal and rich sound. Testers praised its quick charge time: Five minutes plugged into a wall outlet delivers an hour of audio. Plus A flexible inner band can be added to tighten the fit and eliminate bouncing. Minus The larger design can make it…

Marathon, Half-Marathon, 10-K June 22 Friday Harbor, Wash. THIS FIGURE-EIGHT-SHAPED course cuts through both inland and coastal San Juan Island, giving runners a grand tour of the 55-square-mile hunk of land between Bellingham, Washington, and Victoria, British Columbia. That tour includes a fragrant lavender farm, San Juan Island National Historical Park—home to more than 200 species of migratory birds—and a coastal stretch between miles eight and 13 that follows the Haro Strait, a popular spot for seeing orca whales. Runners have to work pretty hard for those views: Near mile one, two signs 25 meters apart mark the beginning and end of the course’s only flat section. Lakedale Resort hosts the after-party, where finishers can fish, kayak, and paddleboard—or just eat, drink, and relax in the beer garden. sjimarathon.com For…

RUNNING BRINGS PEOPLE TOGETHER. You hear that from time to time, at big races or after six-figure charity fund-raisers. But running can bring people together in small ways, too. It just may take a little more effort. In 1988, George Hirsch was the worldwide publisher of Runner’s World and an Olympic commentator. He had run 15 marathons, including a PR at age 44—a 2:38 in Boston. No one was more knowledgeable, or dogged, about running. To prepare for the Olympic broadcast, he attended the Trials being held at the New Jersey Waterfront Marathon. George was in the Runner’s World expo booth when Shay Scrivner, a pretty first-time marathoner from Boise, Idaho, walked by. They looked at each other and both felt something that Shay later said “was so palpable I…

DELETE THE COOKIES A South African bakery is criticized for tweeting photos of Oscar Pistorius cookies that made light of the Olympian’s murder trial. ANIMATED HERO Michael Wardian is featured in a Ripley’s Believe It or Not! comic strip for his feat of running two sub-3:00 marathons in a single day. WHO’S GAME? On Late Night with Seth Meyers, Fred Armisen invents an exercise craze, “Chase the Donkey,” where runners, um, chase donkeys. TRACK STAR Ten-year-old actress Quvenzhané Wallis, who will star in Annie, runs in her first track meet, racing the 100 and 200 meters. BOSTON SONG Proceeds from a song called “Run Run Run” are donated to One Fund Boston; its video features marathoners in training.…

Battle Brain Tumors—Twice When she was 19, and again when she was 23, CHRISSY LACOUTURE had brain surgery at Boston Children’s Hospital (BCH) to remove two tumors. Today, LaCouture is a healthy 32-year-old clinical assistant at BCH who will run the Boston Marathon in April (with her brother, Dan, a former Boston Bruin) and the RW Heartbreak Hill Half-Marathon in June.—GAIL KISLEVITZ “I am thankful for my brain tumors because they have made me such a strong person and made me realize so much about myself.” Defy Your Age CORA HILL, 71, didn’t start running until she was 55. But she has since finished 17 marathons and won a gold and two silver medals at the 2013 National Senior Games. She won the 800-meter race and placed second in the…

WHEN IT COMES TO vacationing runners, there are two extremes: those who struggle to muster up the will to squeeze in even a single run, and those who pack the free time with hard workouts, long outings, and double sessions, possibly irritating their travel companions in the process. As with everything in life, moderation is key. “Three moderate distance runs a week at a moderate to hard pace will help maintain your base fitness, allowing you to return home feeling rested and rejuvenated,” says Kari Smith, a Philadelphia-based running coach. Whether you’re planning a getaway with a jam-packed itinerary or a leisurely trip with no real schedule, here’s how to stay fit (and happy) while you’re away. DO A PRETRIP PUSH Do an extra-long run or especially tough speedwork a…

TIPS FOR BEGINNERS FROM AN EASYGOING COACH FACT OR FICTION? I’m too slow to run with a group. FICTION In every community there are runners of all skill levels and speeds. Ask around to find a group that typically runs at your pace. You may have more than one option, so try out different groups to find the best match, personality-wise. Q+A Q I want to run with my friend, but she’s faster than I am. How can we make this work? A During one short run per week, run at your friend’s pace, as speedwork. In exchange, ask your friend to run at your pace for one run per week—and make sure to keep her reeled in that day. If you can’t keep up with her, or she won’t…

WHEN RUNNERS THINK of superfoods, exotic, hard-to-find ingredients often come to mind. Açai berry extract? Kelp noodles? Seriously? But superfoods don’t have to be obscure to be, well, super. Think of the simple lentil, carrying a load of nutritional power in a tiny package, or consider the marvel of perfect protein in an egg. Nutritional prowess aside, these foods have another quality that makes them worthy of the “super” moniker: They can help you lose weight. That lentil can rev your calorie-burning engine. And eggs help hold off hunger till lunch. These 11 superfoods provide nutrients runners need—while also boosting metabolism, burning fat, or keeping you fuller longer. BOOST METABOLISM BEANS Full of hunger-reducing fiber and protein, beans pack another weight-loss superpower: resistant starch. Foods high in this nutrient (a…

IF YOU ASKED a coach, a sports psychologist, and a running magazine editor for help climbing out of a motivational slump, it’s likely each one would give you the very same piece of advice: Sign up for a race! It’s a smart tactic; putting an event on your calendar can give your running a sense of purpose, a carrot to reach for, and the impetus to think twice before bagging a workout. But what if you don’t enjoy racing? What if you don’t like competition, race entry fees, or the logistics of fitting a structured training plan into an overscheduled life? Don’t worry. Plenty of runners find all the inspiration they need to lace up without ever pinning on a bib number. “Certainly a competitive training program gives us a…

“WE ARE FAMILEEEE!” the silver-haired volunteer yelled, singing along with Sister Sledge’s disco classic as it pumped out over two speakers. He was standing on the side of Martin Luther King Drive in Fairmount Park in Philadelphia, swiveling his hips to the beat, and holding out a plastic bottle of water for me. It was 6 a.m., and I was on mile four of a 12-mile long run on a summer morning thick with humidity. Sweat rolled down my legs and pooled in my shoes, making them squish with each step. To cope, I’d been taking a walk-and-water break every mile, and my bottle was already nearly empty. As I ran past the sashaying volunteer, he begged me to take a bottle, “Please, we have plenty.” I longed to take…

If you’re like most runners, you’ve done at least one 3.1-mile race. Here’s how to use recent results to make your next one better So how did your last 5-K go? Chances are, you’ve run one.* The 5-K is the most popular race distance in America, with 6.2 million finishers in 2012. The 5-K’s broad appeal accounts for some of its popularity. For runners who race infrequently (if at all), the distance combines endurance, strength, and speed in a gratifying but manageable 20 to 45 minutes, says coach Scott Fliegelman of Boulder, Colorado–based FastForward Sports. For seasoned runners, racing 5-Ks trains the body to “keep the foot on the gas” for an extended period, he says, a skill that translates to longer races. And it’s not hard to find a…

RW Shoe Finder FINDING THE RIGHT PAIR of shoes is a highly subjective exercise, but we’ve simplified the task by reviewing 15 top new models. To find the best pair for you, answer the questions in this flowchart. Your choices will lead to a set of options tailored to meet your needs and preferences. For even more reviews, see runnersworld.com/shoefinder. BODY MASS INDEX (BMI) BMI is calculated from your weight and height, and offers a fairly reliable indication of body fat. Generally, the higher your BMI, the more shoe you need. UNDERWEIGHT 20 OPTIMAL 25 OVERWEIGHT Find your BMI at runnersworld.com/bmi. ARCH TYPE NORMAL Normal-arched runners commonly have normal pronation—the natural rolling of the foot after impact that dissipates shock. These runners can wear just about any shoe. HIGH High-arched…

“WHAT ARE YOU DOING?” a fisherman asked, looking up from his pole as I caught my toe on a root and nearly fell. “Running…a…half...marathon,” I managed to say between gasps. Nine lonesome miles into Oregon’s Timberline Half, I longed for the crowd support of a road race. I’d happily trade the pristine beauty of Mount Hood National Forest, with its views of the snow-capped peak and blue-gray Timothy Lake, for asphalt, skyscrapers, and smog if it meant I could also exchange this beer-swilling fisherman for thousands of cheering spectators. See, I don’t “get” nature. I’m afraid of it, actually: afraid of the solitude, of the snakes, of what I might pick up (poison ivy) or lose (my way) if I go off-trail for a pit stop. What I do love…

JUNE 1 Double Road Race 15-K Challenge Indianapolis 500 RUNNERS WHY RUN IT? To race, then race again A brief “halftime” between the starts of the 10-K (7:30 a.m.) and the 5-K (9:15 a.m.) gives runners a breather. Both legs are held along the White River. doubleroadraceindy.com 7 Kahakuloa Coast Half-Marathon and Relay Kahakuloa, Hawaii 150 RUNNERS WHY RUN IT? To say aloha to the Pacific Runners trace the western Maui coastline on a course that is 80 percent hills (below). Afterward, finishers enjoy a complimentary breakfast and live Hawaiian music. runnersparadiseinc.com 13 Friday the 13th Night Run 10-K and 5-K San Antonio 400 RUNNERS WHY RUN IT? For the bottomless brews Strike down superstition by running a glow-stick-lit night race in costume (above). All are encouraged to dress up,…

BIG DEAL I really loved “Big” (April), about runners John Young and Juli Windsor. I live in the town that neighbors Salem, Massachusetts, and I can tell you that John has become somewhat of a local running legend. I first noticed him running a half-marathon years ago, before I imagined I could run such a distance myself. He was—and continues to be—an inspiration to me, and now to countless others. I attended the “Salem Stands with Boston” vigil after the bombings last year, where John gave a moving speech about his experience at the marathon. The entire park was silent, hanging on his every word. I’m thrilled to read that he and Juli are ready to have another go at the Boston Marathon this year. I will be a volunteer…

He’s been around the block a few times–and he’s got answers DEAR MILES, Some nonrunner colleagues asked me how my marathon went. As I told them, their eyes glazed over. If they’re just asking to be polite, how should I respond? —NATALIE B., Cleveland Succinctly. Yes, they are asking to be polite—which is a nice thing, by the way—so return the favor by keeping your reply brief. From an office-banter point of view, running a marathon is like having open-heart surgery—they’re both daunting, scary events, and no one wants the gory details. What your colleagues are wondering: Are you okay? And: Does it hurt? Let them know, quickly, and then smile and ask how their weekend was. If they really want to hear more, point them to the 5,000-word race…

WANT TO RACE a stretch of the celebrated Boston Marathon course with a bunch of like-minded friends? Runner’s World is launching a new event, the Heartbreak Hill Half-Marathon and Festival in Boston, June 6–8, where participants can watch movies, meet the editors, and climb the infamous Newton hills of the storied marathon. Here’s what else is in store for runners on race weekend, by the numbers. 8 Number of races held during the festival (5-K, 10-K, half-marathon, four kids runs, dog run). Double up on the 5-K and 10-K for the Five & Dime. Add the halfmarathon for the Hat Trick. 6 Number of pieces of swag Hat Trick’ers score (3 medals, 2 shirts, 1 hat) 25 Number of RW staffers running 1:08:31 Half-marathon PR of Shalane Flanagan, elite runner…

Run past (or through) some of America’s most notable sites CENTRAL PARK SPEEDWORK --> The 1.58-mile reservoir cinder-path loop in New York City is marked every 100 yards, so it’s great for any sort of speedwork anytime—except at 5:30 on weeknights when the crowds are impossible. LAKEFRONT LONG RUN --> Run in either direction on the flat, paved Lakefront Trail, which cruises past beaches, museums, parks, Navy Pier, and Soldier Field for 18 miles—most of Chicago’s lakefront. Markers are every half mile. NATIONAL MALL FARTLEKS --> Do pace pickups past the many museums, monuments, and reflecting pools on the dirt and paved paths of Washington, D.C.’s National Mall. It’s a flat, straight five miles out-and-back between the Capitol and the Lincoln Memorial. GOLDEN GATE TEMPO --> From below the famed…

TRAINING ADVICE FOR PEAK PERFORMANCE Sprint Ahead Quick intervals build speed, strength, and efficiency RYAN VAIL ISN’T LOOKING for shortcuts. The old-school mileage hog racked up 150-mile weeks en route to finishing last year’s New York City Marathon as top American (2:13:23). But mixed in with mile repeats and long runs of up to 27 miles was a surprising ingredient: short intervals. Almost every week during his buildup, Vail did at least one session of strides or 200-meter repeats. Sprints don’t make a marathoner, but when they’re added to typical training, they offer a boost in building strength, developing good form, and recruiting muscles efficiently—all of which pay off, even over 26 miles. Classic VO2 max workouts with repeats lasting three to five minutes should remain a marathoner’s first priority,…

NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS MAIN EVENT HAMBURGER vs. HOT DOG undercard SALSA vs. GUACAMOLE SWEET TEA vs. LEMONADE POTATO SALAD vs. COLESLAW OUR SMACK-DOWN OF SUMMER STAPLES HELPS YOU SIDESTEP NUTRITIONAL DISASTERS HAMBURGER vs. HOT DOG WINNER HAMBURGER With 24 grams of protein and 15 percent of your daily iron needs, a burger makes for a great postrun meal. A wimpy dog has just five grams of protein and four percent of your daily iron needs. A hot dog–and-bun combo has fewer total calories than a burger-and-bun but packs the same amount of saturated fats. KETCHUP vs. MUSTARD WINNER A TIE Both of these condiments are mostly good news: Each supplies fewer than 20 calories per tablespoon with no fat. Ketchup packs nearly as much cancer-fighting lycopene as…

Get stronger and prevent injuries with this affordable, portable training tool MOST RUNNERS know they should strength-train—doing so can correct muscle imbalances to boost performance and prevent injuries. But getting to a gym can be a challenge, and stacking dumbbells in your living room might not be an option. This is the genius of resistance bands. These affordable tools can help you become a stronger runner at home, no space required. Resistance bands can work the major muscles you rely on to run (core, legs, glutes). And because you tend to call upon more stabilizer muscles to keep the bands in alignment, you can recruit more muscles than you might with dumbbells. Do this workout, designed by Janet Hamilton, M.A., a running coach and certified strength coach in Stockbridge, Georgia,…

MY ONE CARRY-ON and six personal items are stashed in the overhead compartment. The seat pouch in front of me is crammed with the tools necessary to get us through a 13-hour flight back from Australia to Oregon: bottle, rice puffs, squeezy food packs, diapers, Picky Bars, rubber-boat teething ring, torn-up copy of Brown Bear. My legs feel as battered as pier pilings after a storm, but my arms are relatively fresh and ready for baby wrangling. Jude lurches toward Dude Onplane next to me, who looks on the verge of requesting a seat change. Dude is wearing Brooks Adrenalines, so I figure there’s a 90 percent chance he’s a runner. I myself am in heavy disguise with my pajamas, slippers, and baby on. Dude would never guess I was…

Matt Walsh can’t get his mind off the wedding he went to last week, where he faced the question all twentysomethings face at weddings: “So, what do you do?” Perennially hoarse, Walsh is almost always the loudest, funniest guy in the room. He could pass as a graphic designer or a barista. With his coiffured hair, tattoos, and flashy taste in clothes, he could even pass as the rapper Macklemore. ¶ “What do I do?” he answered. “I’m a professional runner.” Unless I’m missing something, Walsh does not appear to be a professional runner. Out of everyone I’ve tried to run with in Flagstaff, he’s the only one I can sort of keep up with. I’ve been sleeping on his couch all week, drinking his day-old coffee, eating his cereal,…

In his new role as senior counselor to President Barack Obama and as a longtime confidant and adviser to Bill Clinton, including serving as Clinton’s chief of staff, John Podesta has had a front-row seat to history. Though “sitting” is decidedly the wrong verb to apply to the spry, globe-trotting political operative. While accompanying Clinton on diplomatic missions aboard Air Force One, the avid runner was known to keep his gear “topside,” ready to squeeze out a few miles in new terrain at a moment’s notice. ¶ Born in Chicago, the son of working-class Italianand Greek-American parents, Podesta cut his teeth on Capitol Hill as counselor for Democratic minority leader Senator Tom Daschle. After working on Clinton’s 1992 presidential campaign, Podesta climbed the White House ladder and ran the Oval…

Lakeside events offer runners a visual break from the norm CITY OF LAKES HALF-MARATHON September 7 Minneapolis The route loops 401-acre Lake Calhoun and 334-acre Lake Harriet before finishing at the castle-like Lake Harriet Bandshell. cityoflakeshalfmarathon.com LAKE TAHOE MARATHON September 14 Tahoe City, California This point-to-point course covers 26.2 miles of Lake Tahoe’s shore on highways, bike paths, and wooded trails. Emerald Bay, one of America’s most photographed sites, marks mile 18. The race ends at Pope Beach, where finishers can soak their legs. laketahoemarathon.com ADIRONDACK MARATHON DISTANCE FESTIVAL (MARATHON, HALF, RELAY) September 28 Schroon Lake, New York Runners follow the shores of Schroon Lake (below) before entering wooded trails and hamlets. adirondackmarathon.org—MICHELE MOSES…

Pro soccer player 24, Seattle SINCE I WAS 4, wherever I was, I ran. If my mom was grocery shopping, I ran in the lanes. FOR KIDS NOW, “playing” means your iPhone or Xbox. I always had a soccer ball, constantly banging it against the couch. My mom never said a word. I thank her for that. I RAN cross-country in elementary school and never lost a race. That was how it was for three or four years. MY FAVORITE RUN was a long one I’d do on trips home from college at UCLA to see my mom in Vancouver. I’d run an hour and a half to her work, see her, then run back home. I’VE NEVER timed myself. I’ve never run a 5-K or 10-K race. I just…