How 2 Run Fast

Running Book Review: 14 Minutes: A Running Legend’s Life and Death and Life

Running Book Review: The Art of Running Faster

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Win a Copy of "Eat and Run"

Wed, 16 May 2012 06:31:00 -0400

I recently read Scott Jurek’s new book, Eat and Run: My Unlikely Journey to Ultramarathon Greatness. Jurek won the Western States 100 mile race an unprecedented 7 consecutive times and holds the American record of 165.7 miles for the 24 hour run.

In the book, Scott Jurek describes his tough childhood, growing up in Proctor, MN. His mother had multiple sclerosis and his father kicked him out of the house during his freshman year in college.

Jurek was a cross-country skier and runner in high school who began doing ultramarathons when he was in his early 20’s. He gradually transitioned from a kid who “hated vegetables” to a vegetarian and finally a vegan. Because of his mother’s illness, he began cooking at home and later became a short-order cook at a local restaurant. Eat and Run includes nearly two dozen vegan recipes, including Lentil-Mushroom Burgers and Holy Moly Guacamole.

Jurek recommends “belly breathing” and experimenting with nasal breathing to help you learn to breath abdominal. An additional benefit of nasal breathing during ultramarathons is that you can eat quickly and breathe at the same time.

He recommends maintaining a fast cadence and landing on your forefoot or midfoot, rather than your heel. Scott favors lactate threshold runs with a 5:1 ratio of work and rest (e.g., run for 10 minutes, followed by 2 minutes rest, then repeat).

Most of Eat and Run is made up of Scott Jurek’s stories about his key races and some of the challenges he faced during them, including running 56 miles on torn ligaments in Western States 100. Again and again, he accomplishes seemingly impossible feats of mental and physical endurance. Jurek also shares his experiences running with the late Caballo Blanco (Micah True) and the Tarahumara Indians in Mexico.

Eat and Run is a fascinating story of one of the world’s best ultramarathoners. If you are a fan of Scott Jurek’s, an ultramarathoner, or a vegan, you will enjoy reading this book.

Eat and Run will be released on June 5, 2012. I’m giving readers of How 2 Run Fast a chance to read this book before it is released to the general public.

To enter the contest to win a copy of Eat and Run, you can do any of the following:

Reblog this post in Tumblr
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Update: Congrats to Mark Olson of Covina, CA, on winning the copy of Eat and Run.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: I received a copy of Eat and Run from the publisher for review.

Running Book Review: 14 Minutes: A Running Legend’s Life and Death and Life

Running Book Review: The Art of Running Faster

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Running Book Review: The Art of Running Faster

Tue, 15 May 2012 07:35:12 -0400

I recently read The Art of Running Faster by Julian Goater and Don Melvin. Julian Goater is a former world-class runner. His times of 13:15 in the 5,000 meters and 27:34 for the 10,000 meters are still among the fastest times ever by a British athlete.

In The Art of Running Faster, Julian Goater shares his experience in training with and racing against some of the top runners in the world. He believes that keys to running faster are what he calls the 5 Ss:

Speed
Suppleness
Strength
Skill
Stamina

In addition, psychology plays a key role in successful training and racing.

Goater emphasizes “quick feet” and maintaining a cadence of close to 180 steps per minute when running. He provides some key drills for developing “quick feet” and a long stride and incorporating them into your running. He compares the cadence of running with that of cycling and describes how a runners should have different “gears” with different combinations of cadence and stride length for different running speeds and terrain. Running uphill or into the wind requires a shorter stride than running on the flat or downhill.

In The Art of Running Faster, Goater provides some examples of proprioceptive neuromuscular facilitation (PNF) stretches (similar to Active Isolated Stretching) to help keep your body supple and injury-free. He also suggest breathing deeply while running, working to expand your lung capacity by breathing in a 3:3 or a 4:4 pattern, rather than the more common 2:2 pattern (breathing in for 2 steps and breathing out for 2 steps).

Julian Goater favors two-a-day workouts for runners who are running more than about 40 miles per week. The training schedules provided in the book contain at least one two-a-day session per week for runners doing that many miles, usually a short 20-30 minute easy run in the morning in followed by a hard workout in the afternoon.

The Art of Running Faster is one of the clearest and best-written books about running that I have read in a long time. If you follow Julian Goater’s recommendations like his co-author Don Melvin, you may end up setting new PR’s at age 53, as he did.

Disclosure: I received a copy of The Art of Running Faster from the publisher for review.

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Running Book Review: 14 Minutes: A Running Legend's Life and Death and Life

Wed, 09 May 2012 14:26:00 -0400

In 2007, Alberto Salazar’s heart stopped for 14 minutes. Fortunately, he was given CPR quickly and his heart was restarted with a defibrillator. Although his brain was deprived of oxygen for several minutes, due to his excellent fitness at age 48, he recovered completely.

In his new autobiography, 14 Minutes: A Running Legend’s Life and Death and Life, Alberto Salazar describes his upbringing, his Cuban heritage, his father’s connection to Che Guevara and Fidel Castro, his short, meteoric running career, and his current work as the coach for the Nike Oregon Project. He also describes what may have led to his cardiac arrest, the role of religion in his life, and how being clinically dead for 14 minutes has affected him.

In 14 Minutes, Salazar shares how he started out as a runner and how he began training with the legendary coach Bill Squires and Greater Boston Track Club while he was still in high school. He talks about his running career at the University of Oregon, under Coach Bill Dellinger and how he was personally recruited as a college senior to run in the 1980 New York City Marathon by Fred Lebow.

Salazar won his debut marathon in New York in 2:09:41 and went on two win the NYC Marathon three times in a row, recording a world record time of 2:08:13 in the 1981 race. In 1982, he won the Boston Marathon by 2 seconds in the famous “Duel in the Sun” with Dick Beardsley, before collapsing at the finish and receiving 4 liters of IV fluid in the medical tent.

In the book, Salazar reflects on his obsession with pushing himself to his limits, both in training and racing, which may have significantly shortened his racing career and may have contributed to his cardiac arrest.

Toward the end of 14 Minutes, Salazar describes his comeback in 1994 to win the 56 mile Comrades ultramarathon in South Africa, and the success he had as a high school cross country coach, leading the Catholic Central High School to the 2003 Oregon State Championship.

He also talks about the formation of the Nike Oregon Project, which was designed to spark a resurgence of American distance running, in 2001. Salazar shares some of the secrets of his coaching philosophy: a focus on stride mechanics, long intervals, plyometrics, core strength, weight lifting, injury prevention, and a scientific approach to training.

14 Minutes is an excellent book and I’d recommend it for anyone who is interested in running. The book that I would like to read would be Alberto Salazar’s book on training and racing, which at this point remains unwritten. I also think that Salazar could make a tremendous contribution to the development of American distance running by writing a book on training high school runners.

The other area where I think Salazar’s time would be well-spent is in encouraging all runners to take CPR training. The Boston Athletic Association offered CPR training for the first time at the 2012 Boston Marathon to help prevent deaths from cardiac arrest during the race.

As Salazar mentions in 14 Minutes, he was lucky that his cardiac arrest happened on the Nike Campus, where there were expert medical personnel nearby. But none of the runners with him knew CPR and this could have resulted in tragedy.

Personal Note: Although I grew up in Massachusetts around the same time, I never had the opportunity to run against Alberto Salazar. He was the Massachusetts State Cross Country Champion in 1975. I didn’t run in the Massachusetts State Cross Country Championship race until 1977 (placing 27th, followed by a 10th place in 1978).

In 1998, while serving as a volunteer EMT, I helped save the life of one of my employees, who suffered a cardiac arrest at work. I performed CPR on him until we were able to defibrillate him on the floor of my conference room. He recovered completely and returned to work several month later with an implanted defibrillator in his chest, similar to the one that Alberto Salazar has.

Disclosure: I received a copy of 14 Minutes from the publisher for review.

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Win a Copy of "Finding Ultra"

Tue, 08 May 2012 06:31:00 -0400

I recently read the new book, Finding Ultra: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself by Rich Roll. In the book, Rich Roll, a former entertainment lawyer, describes his rapid midlife transformation from an overweight alcoholic into a triathlete called “one of the world’s 25 fittest men” by Men’s Fitness magazine.

Finding Ultra is a book in three parts: the first 95 pages describe Rich Roll’s early years and his descent into alcoholism, the next 120 pages describe his training and his racing in events like the Ultraman World Championships (6.2 miles of swimming, 260 miles of biking, and 52.4 miles of running), the last 55 pages describe Roll’s PlantPower vegan diet and provides tips and resources for trying it out for yourself.

Finding Ultra is a testament to the potential of the human body and the ability of people to transform their lives, improve their fitness, and overcome seemingly impossible physical challenges.

Finding Ultra will be released on May 22. I’m giving readers of How 2 Run Fast a chance to read this book before it is released to the general public. Please note that this is an uncorrected, advance galley copy of the book in paperback, not the hardcover version.

To enter the contest to win a copy of Finding Ultra, you can do any of the following:

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Link to this post on your (non-Tumblr) blog and send me the link
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Update: Congratulations to Eugene Robinson (@Eugene_Runner) of St. Lowell, IN, and Eve McGee-Malone (@eviejmac01) of Prairieville, LA, on winning copies of Finding Ultra.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: I received an advance galley copy of Finding Ultra for review and one hardcover copy for giveaway from the publisher.

Related Posts:

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Win a Copy of "Running with the Kenyans"

Mon, 07 May 2012 07:54:00 -0400

I recently read the new book, Running with the Kenyans: Passion, Adventure, and the Secrets of the Fastest People on Earth by Adharanand Finn. In the book, Finn, a journalist, freelance writer, and a runner with a solid 10 K time of 38:35, moves to Kenya for six months with his wife and children to try to find the secret behind the success of Kenyan distance runners.

He moves to the town of Iten in Kenya’s Rift Valley, known for producing a disproportionate number of the world’s top distance runners. Running with the Kenyans is part travelogue, as Finn shares his experiences in living in Kenya, and part investigative journalism, as Finn interviews and runs with some of the key figures in Kenyan distance running.

Finn discovers that the secret to the Kenyans’ success in distance running is not due to one thing, but the result of a combination of factors, some of which include:

Active childhood
Running to and from school
Barefoot running
High carbohydrate diet
Altitude
Running role models
Running camps
Running culture

While in Iten, Finn meets Father Colm of St. Patrick’s School, who came to Kenya in 1976 and helped spark the Kenyan running boom. Father Colm emphasizes teaching proper running form to his runners. Finn also runs into Olympic Marathon Gold Medalist Joan Benoit and her son Anders, who is also training with the Kenyans.

After running with the Kenyans for six months and learning some of the secrets of their success, Finn drops his 10K time to 35:50, almost 3 minutes faster than his previous best. He also reunites with some of his Kenyan training partners at the New York City Marathon and runs a 2:55 in his first marathon.

Running with the Kenyans will be released on May 15. I’m giving readers of How 2 Run Fast a chance to read this book before it is released to the general public.

To enter the contest to win a copy of Running with the Kenyans, you can do any of the following:

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Update: The winner of the copy of Running with the Kenyans is Chris Marritt (@chrismarritt) of Timperley, Altrincham, UK. Congratulations, Chris!

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Related Posts:

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

The Running Shoe Trend from Rhymes with Orange by Hilary B....

Mon, 30 Apr 2012 11:25:37 -0400

The Running Shoe Trend from Rhymes with Orange by Hilary B. Price

What's Wrong with This Picture?

Fri, 27 Apr 2012 10:58:00 -0400

Recently, I had the opportunity to read Dr. Jason Karp’s book, 101 Winning Racing Strategies for Runners. Ninety-nine percent of this book is excellent. Dr. Karp has a Ph.D. in exercise physiology and is a well-known running coach who runs the website runcoachjason.com.

I try not to judge a book by its cover, but in the case of 101 Winning Racing Strategies for Runners, it’s hard not to. If you look at the cover (pictured above), what do you see? I see a photo of a female runner overstriding and heel-striking. Inside the book, on page 16, Dr. Karp says that “runners should remain on either the midfoot or the ball of the foot”.

Sometimes stock photos of runners used in advertising and in magazines show models who may not actually be runners, demonstrating all sorts of types of bad running form, so I didn’t immediately blame Dr. Karp for the inconsistency between the cover photo and the text of the book.

Unfortunately, there are two other pictures on pages 11 and 14 of three different runners landing on their heels. He also thanked the runner on the cover by name in the Acknowledgements, indicating that he played a role in the selection of the photo.

I also have an issue with Strategy #22, “When training for a marathon, don’t consume carbohydrates on long runs”. This is a very bad idea, which can cause you to run very slowly or bonk during your long runs. It also doesn’t help you to train your stomach to consume the carbs you will need to finish strong in the marathon, leaving you vulnerable to GI upset during the race.

On page 48, Dr. Karp discusses hydration strategies involving glycerol, without mentioning that glycerol was banned by the World Anti-Doping Agency (WADA) in 2010.

I also have a problem with Strategy #45, “Say something debilitating to an opponent at the starting line”. This sort of strategy doesn’t demonstrate good sportsmanship and won’t win you any friends in the running community.

Although much of the rest of the book is quite good, based on these issues, I can’t recommend 101 Winning Racing Strategies for Runners. Also, at a price of $20 for a thin, 95 page book, it’s not a good value. If you are looking for a good running book, check out some of the books reviewed in the posts listed below as an alternative.

Have you read 101 Winning Racing Strategies for Runners? What did you think? Tell me in the comments.

Disclosure: I received a copy of 101 Winning Racing Strategies for Runners for review.

Related Posts:

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Win a Copy of "Running with the Mind of Meditation"

Thu, 26 Apr 2012 09:38:00 -0400

I recently read Running with the Mind of Meditation: Lessons for Training Body and Mind by Tibetan lama Sakyong Mipham, the leader of Shambhala Buddhism and a veteran of 9 marathons, with a PR of 3:09 in the Edmonton Marathon and a 3:20 in the Boston Marathon.

I have meditated on and off for over 30 years. I think that it can be a great help in reducing the stress from work, competition, and everyday life. I wish that I did it more regularly.

In Running with the Mind of Meditation, Sakyong Mipham shares his advice on how to start meditating and how to incorporate it into your running. He describes four phases of meditation and training, taken from the Shanbhala tradition of warriorship: tiger, lion, garuda, and dragon. The philosophy and practice behind these phases are too complicated to explain here, but they build on each other as you gain experience in meditating and running.

If you are interested in meditation and incorporating it into your running, you will find Running with the Mind of Meditation to be a helpful guide that you will refer to again and again. If you are interested in learning more about Sakyong Mipham and Running with the Mind of Meditation workshops, check out runningmind.org.

To enter the contest to win a copy of Running with the Mind of Meditation, you can do any of the following:

Reblog this post in Tumblr
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Link to this post on your (non-Tumblr) blog and send me the link
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Update: Congratulations to Claudia Ball of Sierra Madre, CA, (runwrite.tumblr.com) on winning the copy of Running with the Mind of Meditation.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: I received a copy of Running with the Mind of Meditation for review.

Related Posts:

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World

Book Review: Advanced Sports Nutrition, 2nd Edition

Can a Book about Ultramarathoning Help You Run a Faster Marathon?

Win a Free Entry into the Rock 'n' Roll Marathon of Your Choice

Wed, 25 Apr 2012 06:30:00 -0400

The folks at Gatorade have generously offered one of the readers of How2RunFast.com a free entry into the Rock ‘n’ Roll Marathon of their choice. The Rock ‘n’ Roll Marathon series is know for providing a great experience for the participants, including:

Scenic courses
Live, local bands along the course
Spirited cheer squads lining the course
Brooks Technical Participant Shirt
Official Finisher Certificates
Finishers Medal
Swag Bag
Plentiful Course Support
Free Admission to the Finish Line Festival and Post Race Concert (where applicable)
Free Admission to the 2 day Health & Fitness Expo

Here’s the Rock ‘n’ Roll Marathon schedule:

North American Tour Stops

Jan. 20, 2013 Arizona

Feb. 10, 2013 St. Petersburg, FL

Feb. 19, 2012 Pasadena, CA

Mar. 4, 2012 New Orleans, LA

Mar. 17, 2012 Washington DC

Mar. 24, 2013 Dallas, TX

Apr. 28, 2012 Nashville, TN

May 20, 2012 Portland, OR

Jun. 3, 2012 San Diego, CA

Jun. 23, 2012 Seattle, WA

Jul. 22, 2012 Chicago, IL

Aug. 4, 2013 Pittsburgh, PA

Aug. 19, 2012 Providence, RI

Sept. 2, 2012 Virginia Beach, VA

Sept. 16, 2012 Philadelphia, PA

Sept. 22, 2012 Denver, CO

Sept. 23, 2012 Montréal, Canada

Oct. 7, 2012 San Jose, CA

Oct. 13, 2012 New York

Oct. 21, 2012 St. Louis, MO

Oct. 28, 2012 Los Angeles, CA

Nov. 3, 2012 Savannah, GA

Nov. 11, 2012 San Antonio, TX

Nov. 18, 2012 Miami Beach, FL

Dec. 2, 2012 Las Vegas, NV

European Tour Stops

Apr. 15 2012 Edinburgh, Scotland

Apr. 22 2012 Madrid, Spain

Sept. 30 2012 Lisbon, Portugal

Aug. 5, 2013 Dublin, Ireland

To enter the contest to win a free entry into the Rock ‘n’ Roll Marathon of our choice, you can do any of the following:

Reblog this post in Tumblr
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Link to this post on your (non-Tumblr) blog and send me the link
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Update: The winner of the free entry into the Rock ‘n’ Roll Marathon is Stefanie Gammill (regainingmymoxy.tumblr.com) of New York, NY. Congratulations, Stefanie!

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Hydration and Fueling Advice from the Gatorade Sports Science Institute

Tue, 24 Apr 2012 09:01:23 -0400

Recently, I talked with Matt Pahnke, a Research Scientist at the Gatorade Sports Science Institute (GSSI) about hydration and fueling for endurance events. Matt has a Masters in Exercise Physiology and is a top triathlete and coach.

I asked Matt what runners should expect during a race like this year’s Boston Marathon, when temperatures were over 80 F (27 C). He said that everyone has different responses to exercising in the heat. In studies that Matt conducted at 2003 Hawaii Ironman Triathlon, the amount of sweat and sodium lost by heat-acclimated athletes varied by 30-40%.

As a result, It’s important to know your own sweat rate at different temperature conditions. This is usually done by weighing yourself before and after exercising and dividing by the number of hours you have been exercising to get the number of pounds per hour of sweat lost. Each pound of sweat lost equals about one pint of sweat (one kg of weight lost also equals about one liter of sweat).

A number of research studies have shown that once you have lost about 2% of your body weight in sweat, you start to have some reduction in physical and cognitive abilities. In other words, you can’t run as fast and you can’t think as clearly.

To replace most of your sweat losses during an endurance event like a marathon, you may have to drink something like 2 pints (1 L) of water or an electrolyte solution like Gatorade each hour. Doing this without stomach upset is challenging for some people, but you can train your stomach to be able to handle more fluids during your long training runs. Matt emphasized that you have to do this on a regular basis for the “stomach training” to work.

To maintain glycogen levels and performance, Matt recommends that for events lasting more than 1.5 hours, athletes should take in 30-60 g of carbohydrates per hour. For events lasting more than 2.5 hours, they should try to consume 90 g of carbohydrates per hour.

This is equivalent to about 3 gels per hour, which may be more than you are used to taking in during a race. You can also count the carbohydrates that you are getting from drinks like Gatorade toward your total of 90 g/hr.

Based on my own experience, I have found that taking in a few more gels during a marathon can make the difference between finishing strong and bonking and walking the last few miles.

Gatorade has a wide variety of products designed to help endurance athletes maximize their performance. The Gatorade G Series Pro product line (pictured above) includes:

01 Pro Prime, a high carb pre-exercise drink
01 Carbohydrate Energy Chews, a soft, easy-dissolving energy chew
02 Endurance Formula, an electrolyte-carbohydrate drink with twice the sodium and three times the potassium of regular Gatorade
02 Gatorlytes, an electrolyte packet that can be added to regular Gatorade to help prevent cramping
03 Recover, a post-exercise recovery drink with a carbs and protein in a 2.5:1 ratio

How do you keep yourself hydrated and fueled during long endurance events like marathons and triathlons? Tell me in the comments.

Disclosure: Gatorade has offered a free entry to one of the races in the Rock ‘n’ Roll Marathon series for one of the readers of How2RunFast.com. Stay tuned for the rules of the contest.

Gatorade Helps Reality TV Star to Improve His Triathlon Performance

Gatorade Launches 12-part Web Series

Can Gatorade Make You Faster?

Racing on a Hot Day? Try a Pre-Race Gatorade Slushie!

Gatorade Recover - Tastes Great, but Does it Work?

Win a Copy of "The Lola Papers: Marathons, Misadventures, and How I Became a Serious Runner"

Fri, 20 Apr 2012 10:49:00 -0400

I recently read Amy Marxkors book, The Lola Papers: Marathons, Misadventures, and How I Became a Serious Runner. The book follows Amy’s transformation from newbie runner to a serious runner with a goal to run a sub-3:00 marathon.

The Lola Papers started out as a series of journal entries in the Fleet Feet St. Louis store newsletter, with Amy, a Fleet Feet store employee, writing under the pseudonym “Lola” and giving her coach, Jake Goldsborough, the name “Mr. Speedy Pants”.

Starting in 2007, Amy developed from a beginning runner who was able to complete her first marathon in 3:59 to running a 3:12 marathon in 2011. Along the way, she learned a lot about training and racing from her coach and her running friends.

The Lola Papers is a fun, light-hearted read, not a technical book about running. If you are a beginning runner or someone who has developed into a serious runner like Amy, you will enjoy reading this book.

To enter the contest to win a copy of The Lola Papers, you can do any of the following:

Reblog this post in Tumblr
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Update: Congratulations to Kate Feirtag of NYC (@msnetworknews and msnetworknews.tumblr.com) on winning a copy of “The Lola Papers”.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: I received a copy of The Lola Papers for review.

Related Posts:

Book Review: Run! 26.2 Stories of Blisters and Bliss by Dean Karnazes

Book Review - Going Long: The Best Stories from Runner’s World