How did your race go yesterday? You may have another race tomorrow.

20151212-ROSA0035.jpgHeading to the race, photo by Justin Britton

Today is a relaxed day of running, so enjoy it, and enjoy the stride outs!

Friday, October 20, 2017. warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Thursday are race days for many in cross country. As 560,000 high school boys and girls race across the country, Races are different across the country, from 2 miles to 5k (now, mostly 5k and or 3 miles). Courses can be very difficult. I recall running through a creek during a race in high school! It was fun, but ruined new racing shoes!

20151212-ROSA0037.jpgGetting ready for racing! photo by Justin Britton

Enjoy the races! Focus on trying to improve one part of your race each race!

Thursday, October 19, 2017. warm up, warm up, race, 20 minute jog, then, 12 x 40 seconds, then cooldown. If no race,

warm up, 3 times mile at current race pace, 400m jog, 6x 300 meters cut downs, 150 meter jog, cooldown .

Bill Donakowski, a University of Michigan graduate who was a fine cross country runner, but also developed into a fine marathoner, died on October 15, at the age of 61. Bill was one of the those fine mid western distance runners who came through the ranks and ran some fine marathons in 1986-1987. A true rocket scientist, Donakowski's methode operande was a big fast push near the end of the marathon, as he did in the second New Jersey Waterfront marathon in 1986.

Please keep Bill and his family in your thoughts and prayers. I knew Gerry Donakowski, his brother, much better than Bill, but truly admired his running and his possession by the scientific method. Bill was a bright man who ran. He will be missed.

Another way the London Marathon supports the local communities in London. This is a new community track and London Marathon also brings in some GB track starts to meet with the kids as well! A fun idea and a great example of how the sport can develop a new generation.

LONDONCOMMUNITYTRACK_0035.jpgAsha Philip and Rabah Yousif, photo courtesy of LONDON MARATHON CHARITABLE TRUST

Kiprotich_Stephen-World15.jpgStephen Kiprotich, photo by

NEW YORK (USA): Former world and Olympic marathon champion Stephen Kiprotich from Uganda has pulled out of the New York Marathon on 5 November, informs Xinhua. Kiprotich said he was not mentally ready to contest the event so soon after the deaths of his mother and manager Godfrey Nuwagaba. "It is not easy mentally to take part in these marathons when you lose two close people in the same period. I will try to prepare myself for the Tokyo Marathon early next year and the Commonwealth Games in Australia," he said.

This is an example of how coaching organizations work in other countries. We like the approach of UK Coaching. Special thanks to NIck Newcaste for fowarding the release on. Check out their website, as they have good graphics and learning programs posted.


Beitia_RuthQ-London17.jpgRuth Beitia, photo by
Beitia retired
SANTANDER (ESP): Reigning Olympic and European high jump champion Ruth Beitia has announced her retirement at the age of 38. "It has been a long road that has lasted many years and I have pushed my body to the limit on many occasions. The situation I face (now) is to finish my sporting career but everything I have learnt will touch the other aspects of my life," said Beitia. Beitia became the oldest winner of an Olympic high jump title last summer aged 37 and she also became the first athlete in history to win three European high jump titles in Amsterdam. She also won the European indoor high jump title in 2013 and a bronze medal at the 2013 World Championships. "The greatest athlete in Spanish history has retired. She has always been an example on and off the track. She has inspired athletics and inspired young boys and girls," said Raul Chapado, President of the Spanish Athletics Federation.

Betsy Saina is going to run the TCS NYC Marathon on November 5, 2017. Justin Lagat met with her as she was finishing her last quality workout before her trip to the Big Apple.

Here is the story and interivew by Justin Lagat.

Saina_BetsyLeds-Falmouth16.jpgBetsy Saina, Falmouth 2016, photo by

Tadese_Zersenay-Sub2Hr17.jpgTadesse at Breaking 2 Event, May 2017, photo by

Zerzaney Tadesse is one of the finest distance runners in the world. With PBs of 12:55.27 for 5000 meters, 26:37.5 for 10,000 meters, and the world record of 58:23 for the half marathon, this Eritrean sports star has been on the world scene for nearly two decades. At the recent breaking 2 event, held in Monza, Italy, Tadesse ran 2:06:51, setting a PB by 3:50!

Tadese_Zersenay-BostonM15.jpgTadesse, Boston Marathon, 2015, photo by

RunBlogRun sat down with Tadesse, on the Friday (October 6), before the Chicago Marathon, Tadesse speaks fine English and provided us many answers about his training, his currrent racing and his desire to continue to improve.

On October 8, 2017, Zersaney Tadesse ran 2:12:19 for 8th at the Bank of American Chicago Marathon.

Wednesday is always a recovery day. Enjoy the run, work on your strideouts and talk with your team mates. It sounds silly now, but some of your life long friends come from cross country and sports. My best friend, Bob Lucas and I met as juniors in high school. David Huges, another great friend, was first guy I met in sophomore year, who talked to me, after I moved from Saint Louis to San Jose.

Enjoy today, think about your races upcoming and try to focus on making one part of your race better each week!


Time to talk before workouts, photo by

Wednesday, October 18, 2017. warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy


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