Hills are the secret sauce for cross country training. Start out easy on these, and watch what we do over the next twelve weeks!

Fauble_Scott3-USAxc17.JPGScott Fauble, photo by PhotoRun.net

Tuesday,June 27, 2017. warm up, easy hill run, find a 30-40 minute run with some gentle hills, cooldown.

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here's the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Stevens_DeajahFHL-USOut17.jpGDeajah Stevens wins the 200 meters, to the consternation of NBC, photo by PhotoRun.net

Steven Ritchie has watched many hours of track & field over the four days of the USATF outdoors. On Day 4, Steve focused on NBC, and as one would expect, there were some things that were good, but there was some things, well, lacking.

Again, why do we do this? If we want Track & Field to be a bigger sport globally, we need to professionalize our media coverage. We need to up the game. Here's Steven's commentary and review of the coverage and his suggestions on how NBC can make their coverage better.

On Saturday morning, I was doing a short piece for BBC Five Live. They had an exceptional interview with Dalilah Muhammed. When asked about Dalilah, I called her the 'Edwin Moses' of women's 400m hurdling. I have seen Dalilah as exceptional for some time, and her Rio win made me a believer. Her run in Sacramento just added to the respect for Dalilah Muhammed.

Will Claye was on his zone on Friday in the triple jump. Claye went 17.47 meters, 17.68 meters, 17.79 meters, 17.78 meters, and boom, 17.91 meters in his fifth attempt. Claye was not challenged, as Christian Taylor had a bye, and did a run through, a foul, and the party was over.

Will Claye and Christian Taylor will meet in London. Former Gators, Claye and Taylor compete with each other, respect each other and draw each other's best performances. We can not wait for London!

Kendricks_Sam-USAout17.jpgSam Kendricks wins the pole vault, photo by PhotoRun.net

Day Three brought the temperature even more, and a temperature around 100 felt so much nicer than 110. Sam Kendricks used that tepid weather to clear six meters, his first time over that classic pole vault height.

Sam was one of the fine performances on Saturday, June 24. Here's some of my other observations.

Friday at the USATF Outdoors had so many amazing moments, but, the 100 meters were two important events. Tori Bowie won the 100 meter women's race, going away. Justin Gatlin used his experience and observation skills to defeat Christian Coleman. Two very different races, and two wonderful events to observe!

The 10,000 meters were the two big finals that kept the fans in the stands late into the evening, as the 10,000 meters were moved back one hour to keep the temperatures under 40 degrees Celcius/100 degrees Fahrenheit. Hotter than the temperatures were the finishes of winners Molly Huddle and Hassan Mead.

You know, there are weekends of track and field and there are Wonder weekends. Last weekend, dear readers, was a wonder weekend. Each day of the US Champs had great moments, but consider the shot put. Consider the sixth round and the last two throws.

Joe Kovacs was sitting in second place, with a throw of 21.93 meters. Ryan Crouser had been leading since attempt one, where Ryan had thrown 21.82 meters. In attempt three, Crouser cranked a 22.02 meters, and in round five, threw 22.01 meters. He was looking pretty darn good.

Joe Kovacs had throw 21.93 meters on his fifth attempt.

But, the fireworks began with two throws left in the competition. Joe Kovacs puts the shot 22.35 meters! Kovacs goes nuts, the shot put fans cheer, and a very emotional Ryan Crouser gets into the ring. The announcer makes sure everyone knows that this is the very last throw, the very last attempt for Ryan Crouser, and that Kovacs may have stolen the title from Crouser with his last 22. 35 meters.

Ryan Crouser responded with a 22.65 meters, the farthest throw in fourteen years, taking the title on the very last throw. Crouser was quite effusive after the throw, and the crowd went nuts.

This, kind readers, is why I love field events such as the long jump, triple jump and shot put. One athlete does his or her thing, and the last attempt is upon them, how does the athlete react? That is a champion. Kovacs and Crouser are amazing performers, and when the shot put gets its due, and the athletes are ready, you see performances like Sunday in Sacramento, Fast and Furious in the Shot Put Ring.

Here's how Brian Eder caught the moment:

As I was posting this story on Monday night, I recieved a text from Jeff Benjamin. Jeff wanted me to change Paul Chelimo's run to the best performance of the entire meet! "After rewatching the coverae, I believe Paul Chelimo had the best performance of the entire meet!

Chelimo_PaulH-USAout17.jpgPaul Chelimo runs a fearless 5000 meters in hot weather, photo by PhotoRun.net

Brazier_DonovanSF-USOut17.jpGDonovan Brazier wins 800 meter title, photo by PhotoRun.net

WIlson_AjeeFHH-USOut17.jpGAjee' Wilson and Charlene Lipsey, go 1,2 in the 800 meters, photo by PhotoRun.net

The 800 meters were fun races in Sacramento, both kept us wondering what would happen, and in both cases, big surprises in third, and in the mens, second and third. Here's David Monti's story on the 800 meters and men's steeplechase.

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