July 2015 Archives

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Shelly-Ann Fraser-Pryce, photo by PhotoRun.net

The Bauhaus Stockholm Athletics Gala has replaced the DN Galen meeting. Bauhaus was a fine meet, but with early cold and rainy weather and at a time when athletes are just one meet over their limits before the World Champs, threatened by elite athlete pull outs. 

The weather started cold and rainy, and ended cold and clear. Some fine performances, from the women's PV and javelin, to the women's 100 meters and a rather exciting 110m hurdles.

Here is how Alfons Juck saw it. 



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5,000 meters, Adrian Martinez Classic, June 4, 2015, photo by Kevin Morris

Week Seven has been a hard week. You are now one day from the beginning of August. Sleep eight to nine hours a night, get a nap in afternoon if you can. Stay away from carbonated beverages. Eat well: protein, salads, veggies, keep soda, pizza and desserts at a moderate level. Drink water and green tea. Stay focused on the prize. 


Week Seven, Day Five, July 31, 2015, Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the fall and using them for your tempo runs. For advanced and college runners, we suggest adding 30-45 minute easy runs on Monday, Wednesday and Friday mornings. 


Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)


Sunday:  Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles). 


Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles; 
300 Mile-25.5 miles

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The 800 meters, Adrian Martinez Classic, June 4, 2015, photo by Kevin Morris

The 800 meters is a sadist's race. That perfect combination of speed and endurance. Run cross country in the fall and your 600 meter and 1000 meter racing indoors and 800 meter outdoors will be much better! If you are not bent over after an 800 meters, you just did not run it hard enough. 

Week Seven, Day Four, July 30, 2015. It's the hills! Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the fall and using them for your tempo runs. For advanced and college runners, we suggest adding 30-45 minute easy runs on Monday, Wednesday and Friday mornings. 


Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)


Sunday:  Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles). 


Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles; 
300 Mile-25.5 miles

Stockholm is sacred ground for athletics. Not only do we have the 1912 Olympic stadium, we have the original home of the IAAF. 

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The Bauhaus Gala as TV is calling it is a reemergence of the meet, which has had a couple challenging years. With a new sponsors, Bauhaus (think hardware stores), and the support of the city of Stockholm, the meet is on solid financial footing. As Daniel Wessfeldt, the Swedish agent and manager of some reknown, continues to develop the meet, look for Stockholm DL to blossom once again. 

The meet had been on solid footing for three decades until internal politics forced the well respected meet director out in 2012. The meet is coming back.

2015 is a strange year, as the weather and Beijing World Champs put Stockholm at a strange time; just before the champs, unlike in 2012, being right after. 

Here are the previews of events from our friend, Alfons Juck. 
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Asbel Kiprop winning Emsley Carr mile for second time, photo by PhotoRun.net

The Trials for the World Champs for Kenya's star studded athletics team will be held this coming weekend. We have Justin Lagat covering the event for RunBlogRun. Here is his first piece on the event, which starts on Friday. Justin has just arrived, having taken the bus from his home to the Safaricom Stadium. 

Watch for twitter updates and stories all weekend! 


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Asafa Powell, photo by PhotoRun.net

The American Track League will hold its third meeting in Atlanta, GA on August 1, 2015. The tickets are extraordinarily inexpensive and the fields are tremendous. If you want to see some of the world's very best before they head to Beijing, including Asafa Powell, Veronica Campbell Brown and Jason Richardson, the don't walk, but run to the website at getATLtix.com

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Christina Schwanitz, last throw, July 29, 2015, photo by Larry Eder

The rain was on and off, mostly on, during the fine shot put competition held in the center of the city. With a fine set up, about 250 fans and members of the media showed up, and a nicely run Swedish men's and Diamond League shot put was held. 

The perfect song for the day is by Steve Earle, the American country western singer (aka the Keith Richards of country western music), and an amazing song, "And the rain came down." 
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Dina Asher-Smith, photo by PhotoRun.net

Dina Asher-Smith has caught on with the British athletics audience naturally. A smiling, normal nineteen year old, who just happens to be one of the most talented sprinters out of GBR is some time, Dina sprints fast, smiles often and enjoys the sport almost as much as her fans.

Steven Mills compared Dina Asher-Smith to the great GBR star, Kathy Cook! Here is his feature! 


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Bauhaus Stockholm DL, photo courtesy of IAAF/Getty Images

The Stockholm Diamond League is a meet rich in tradition and history. The home of the 1912 Olympics, and the birthplace of the IAAF, Stockholm is one of my favorite cities on the tour. 

Sweden is athletics crazy. Swedish track stars are stars for life, and the community and culture treasures them. The DN Galen (former name of meeting) was a weeklong celebration of athletics. 

Now, as Bauhaus Stockholm (think Menards, or a fine hardware store), and with the City of Stockholm's blessing, the meet is on the way back. 

It broke my heart when the meet began to descend from totally sold out and supported, to good intentions but a less than complete appreciation of the culture of athletics. In 2012, when Rajne Söderberg left the meeting, Stockholm DL was left rudderless. The athletes were concerned and so was the athletic community. 

It happen all over. A meet director is a special sort. Businessman, cheerleader, athletic enthusiast, great relationships, Rajne Söderberg could paste support from around the community. Mark Wetmore does it in New York and Boston, and Tom Jordan does it in Eugene. Yet, for some reason, outsiders sometimes believe that anyone can do it. If anyone can not do brain surgery, and surely meet directors are a complicated lot, then anyone can not do meet directing successfully. 

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The Stockholm meet began to crumble. Stalwarts stayed but the crowds dropped several thousand each year. That had not happened in 30 years! 

I am happy to report that the meet is back in good hands. While Rajne has decided to retire from athletics management, Daniel Wessfeldt, the acclaimed manager is working on the meet. When I asked Daniel what message that the meet wants to get out, he said: "With the new sponsor, Stockholm has financial stability, and with the support of the City of Stockholm, were are coming back to past levels." 

We hope that fans show up. There will be a fine meeting in 2015, and next year, a better date. There is a shot put on Wednesday evening, 5 pm local time with 6 pm Women's Diamond League in the city center. 

The meeting starts on Thursday, July 30 at 4 pm with the Triple Jump and the Diamond League events begin around 7.20 P.M.

All track fans, true track fans need to visit Stockholm. Soak in the history. Walk on the hallowed wooden track where Paavo Nurmi warmed up (still there, under the stands). 

When Chris Turner, IAAF communications manager and good friend, gave me my first tour in 2011, I was a geek in awe. And to watch a meeting here is a life treat. 

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Adro Mile, Adrian Martinez Classic, June 4, 2015, photo by Kevin Morris

The mile is a classic distance. Four laps on 400 meter tracks. The most popular distance in high school. The 1600 meters is not a mile. Robbie Andrews leads here! 


Week Seven, Day Three, July 29, 2015, Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the fall and using them for your tempo runs. For advanced and college runners, we suggest adding 30-45 minute easy runs on Monday, Wednesday and Friday mornings. 


Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)


Sunday:  Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles). 


Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles;
300 Mile-25.5 miles

There is a big smile on the face of David Hunter. His beloved University of Akron had two Pan Am Gold medalists: Shawn Barber in the Pole Vault and Clayton Murphy in the 800 meters. This article is on Clayton Murphy, the man who led in only two steps of the 800 meter final in Toronto, but, dear readers, they were the last two steps. 

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Clayton Murphy's victory in the 800 meters, photo courtesy of Getty Images for USOC/PanAm Games
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Zharnel Hughes, by PhotoRun.net

Zharnel Hughes is one of those wonderfully talented young athletes, who graces our sport every few years. His amazingly poised run in London, in very cool conditions was even more impressive when one notes his age and lack.
Abbott continues to develop its global activations of the Abbott World Marathon Majors, of which it became Title sponsor in January 2015. 

The premier series of global marathons in the world, the Abbott World Marathon Majors features the Tokyo Marathon, Boston Marathon, London Marathon, Berlin Marathon, Chicago Marathon and New York City Marathons. 

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That Abbott saw the benefits of a global brand in the health and fitness world tying in with the WMM is fantastic. 

One of Abbott's initiatives is with fitness and Diabetes control and prevention, which we applaud. 

Another nice move by Abbott. 
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The London Olympic stadium, three years later, photo by PhotoRun.net

Here are my thoughts on the demise of the Boston 2024 bid....


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Robbie Andrews, photo by Kevin Morris

Robbie Andrews' move in the 1,500m US Champs was amazing! He went from seventh to second in the last 200 meters. His finish was blazing! That does not come from happenstance. Fine kicks are developed. Think about your kicks when you do your stride outs! Dream to race, and dream to do well. 


Week Seven, Day Two, July 28, 2015, Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the fall and using them for your tempo runs. For college and advanced runners, we suggest 30-45 minutes easy running on Monday, Wednesday and Friday mornings. 


Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)


Sunday:  Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles). 


Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles; 
300 Mile-25.5 miles

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The London Olympic Stadium, repurposed, July 2015, photo by PhotoRun.net

When Beren Cross and I chatted on Saturday, we were discussing stories for that day and the next. While my editorial standards are sacrosanct (otherwise, the late James Dunaway visits me in my dreams), I do give my writers much freedom. 

Beren Cross was to write two pieces, on on Dina Asher-Smith and one on the Legacy of the London Olympic stadium. 

Here is the second. 

I think that he did a fine job. 
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About three years ago, Creigh Kelly, a man I hold in high esteem, wrote me about a guy he knew who he thought might be a nice addition to my writing team. 

Now, as the publisher of a group of media sites, and magazines, I hear things like this everyday. Truth is, not everyone can write well. 

It is one of my biggest issues about the modern media world. Not everyone can write well. It is a talent that must be honed. 

As a favor to Mr. Kelly I gave this guy a phone call and we chatted a few minutes. David Hunter was (per my notes that day), "affable, good sense of humor, a bit of  a track geek, let's give him a shot. "

So, I gave David Hunter a shot. 

Best decision I have made in past few years. 

When the late James Dunaway edited him, I was shocked that his normal derision of my attempts at finding new writers was only half strength. Was it the end times? Nope, Hunter was pretty good at this writing thing. 

Over the past four years, I have worked with David Hunter nearly every week of the year. His observations on the sport, and his enthusiasm and his obvious love of the sport come through with our readers. Hunter's pieces also do well on our blog, RunBlogRun.com and in our pubs, Athletes Only, Missouri Runner, Coaching Athletics and American Track & Field

For David Hunter, this was a second career. After a career in banking and the legal profession, Hunter should have taken off on some long cruises and perhaps Miami. Yet, now, David and his lovely wife  head to track meets, in the US, and Europe. 

In a few weeks, David Hunter and I will be in Beijing, as we cover the sport for you on RunBlogRun. 

While David has come a long way in his writing, his real love and talent, I believe, is Track and Field announcing. David Hunter has developed into a fine announcer, announcing Collegiate Indoor Championships, the Jesse Owens Meet in Columbus, the Millrose Games and this past USA Outdoor, David Hunter did the 20 Kilometer Race Walk Champs. His knowledge of the sport is second to none, but it his attention to detail and his obvious enjoyment of announcing the sport is key. And face it, anyone who can make the 20k race walk exciting deserves at least high praise.

David Hunter has taken his avocation, writing and announcing about the sport he loves and made it his vocation. 

The job of an announcer is to provide more interest in the event that they are announcing to the fans. A good announcer captures the fans with their additional information and insight into the event. A great announcer is a master storyteller, who brings the fan along with them, for the ride of their life as they watch a fine day of track and field. 

David Hunter is a great announcer. David Hunter is a great story teller. 

In the video below, you can get a good feel of David Hunters' talents!


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The return to the Olympic Stadium was why I was at the London DL. I wanted to see how the newly repurposed stadium could house football and athletics. In recent years, football stadiums in Europe have gone up without any access for athletics. Seb Coe put his foot down on this one, and part of the London 2012 legacy is this stadium. 

Well, Seb Coe was right. 

The stadium is perfect. On Friday night,under absolutely cold and windy conditions (early on, rain), the crowd of 30-35,000 were treated to wins by Usain Bolt and Mo Farah. 

On Saturday, the magic happened. 

Dina Asher-Smith won her 100 meter semi in 10.99, making the young Briton the first GBR woman under eleven seconds! 

Two minutes later, in the long jump, 
Shara Proctor leaped 6.98 meters on her last jump, breaking her
British record! 

And the British men won the 4x100 meter relay! 

Some fine races, and some great, great competitions. 

After having seen pace making at its best in Monaco, in London it was about great racing, like Nijel Amos and David Rudisha. Like Laura Weightmann and Gabby Grunewald. Like Asbel Kiprop and Matthew Centrowitz leading fifteen men under 4 minutes in the iconic Emsley Carr Mile! 

After the stadium quieted down on Saturday, July 25, in a silent stadium, I recorded my thoughts on this lovely weekend of Track & Field.

I hope that you like it. 



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Kyle Merber, HOKA ONE ONE athlete, photo by Kevin Morris

HOKA ONE ONE has developed a fine running business over the past several years by doing it old school: support for American athletes, support for events, support for coaches clinics all the while building fine performance running shoes. 

An example of their fine programming is the HOKA ONE ONE Endurance Crossroads Clinic, to be held at Sacramento City College on August 15, 2015. If you can get there, be there! 

All the info is below as well as on the pdf we have linked right here! 2015 Endurance Crossroads Clinic flyer CROSS-6.pdf

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Dina Asher-Smith, photo by PhotoRun.net

Beren Cross wrote this piece on Dina Asher-Smith, and her fine British record for the 100 meters on Saturday. 

You have seen one of the stars of the 2024 Olympics: Dina Asher-Smith and Candice Hill. 

Enjoy the ride.


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Chris Derrick, photo by PhotoRun.net

Chris Derrick is one of our favorite runners. A fine runner, who ran cross country in high school and college (Stanford was his school), Chris ran his 3000m PB at London last weekend! 


Week Seven, Day One, July 27, 2015: Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the fall and using them for your tempo runs. For college and advanced runners, we suggest 30-45 minutes easy running on Monday, Wednesday and Friday mornings. 


Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)


Sunday:  Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles). 


Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles;
300 Mile-25.5 miles

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Shawn Barber, 5.93m Canadian record, photo by PhotoRun.net

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Renaud Lavillenie, 6.03m MR, photo by PhotoRun.net


The second day of the Sainsbury's Anniversary Games was a fantastic day of track and field, and a great showcase of the London Olympic stadium and the living legacy of London 2012. In two minutes, Dina Asher-Smith ran 10.99 and Shara Proctor leaped 6.98m, both British records. Shara Proctor broke her NR on her last jump of the day! 

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Dina Asher-Smith, 100m NR, 10.99, photo by PhotoRun.net

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Shara Proctor, 6.98m NR, photo by PhotoRun.net

Shawn Barber, in same week he won the Pan Am Games pole vault, came over to London and set a new Canadian record, his seventh, with his fine 5.93m! 

And Dafne Schippers, who set Netherlands record in final of 100 meters in 10.92, ran a screamingly fast leg in the NED 4x100 meters on Friday night. She is ready for Beijing! 


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Nick Symmonds wins 800 meters, USATF outdoors 2015, photo by PhotoRun.net

Nick Symmonds surprised many last June at the USATF Outdoors. Winning his sixth national championships when most the proverbial chips were stacked against him. But, don't tell the Willamette graduate that: he does not subscribe to conventional wisdom. 

A silver medalist in the World Championships, Nick Symmonds knows not only how to win races, but, how to great through rounds and win medals. Those lessons were hard
fought and hard learned.

For his superb victory in Eugene, we salute Nick Symmonds as our RunBlogRun Male American Athlete of the month for June 2015!

As the video says, " Never underestimate a Beast!" 




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Laura Weightman, Gabby Grunewald, London DL 1,500m, photo by PhotoRun.net

Long run days were always my favorites. Something about 70 minutes to 90 minutes that make the stories flow. 

Week Six, Day Seven, July 26, 2016, Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).


Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

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Tore Bowie wins 100 meters, USATF Outdoors 2015, photo by PhotoRun.net

Tori Bowie won the 100 meters at the USATF Outdoor Champs this year. In one of the toughest fields in memory, Bowie battled the likes of English Gardner and Jasmin Todd, Jennifer Prandini to take the big title! 

Lance Baumann, coach of Tori Bowie, has told us for some time, to watch for this young women. This was not bragging, just noted as a statement of fact. When asked before the 100m race the condition of one of his sprinters, he just smiled. A man of few words, one watches his athletes perform to understand the answer to the smiling coach. 

For her fine 100 meters in June and our hopes for Tori Bowie in August, RunBlogRun gives Torie Bowie our June 2015 American Athlete of the Month award! 

And now, on to Beijing! 

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Dina Asher-Smith, photo by PhotoRun.net

There was magic, and there was excitement. Renaud Lavillenie clearing 6.03 meters. Shawn Barber clearing 5.92m, a new Canadian record. 

Then, in two minutes time, Dina Asher-Smith, runs 10.99 for a new British record. Shara Proctor, leaps 6.98m in the long jump.

And the meet for day two was on! 

From the Emsley Carr Mile, with Asbel Kiprop and Matthew Centrowitz showing two of the most promising medal contenders at 1,500 meters for Beijing, to Dafne Schippers running 10.92, I was transfixed.

Enjoy the results and watch for our pieces later tonight and tomorrow, after I get in a couple of walks! 
The London DL is a wonderful event. The anniversary Games were a reminder of my seventh Summer Olympics, the best, in London 2012. My son, my brother and my pretend sons were all with me. A glorious celebration of our sport. 

Your athletic pilgrim is getting tired. One more meet, perhaps Stockholm, before I head home to see my son, my parents and my son's dog, Hachi. My friends at the Willow Glen Starbucks will make us iced Cafe Americanos as Adam and I walk our two hours each day, solving problems real and imagined.  

I must say that one of my highlights was Georgeanne Moline's gutty second place in the 400 meter hurdles. She took on Zusana Hejnova, and made Hejnova work for it. Getting past that ninth hurdle, Moline has some real talent, I believe we will see her challenge 53.00. 


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Georgeanne Moline, photo by PhotoRun.net

Here is my piece on day one of the London Diamond League. 

I hope you enjoy! 



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Usain Bolt, photo by PhotoRun.net

Usain Bolt won the 100 meters last night. He ran 9.87 twice last night, so he reminded the fans just how good he is! 

Alex Mills reminds us just how good he is, and CJ Ujah put a smile on many British fans with his fine race.
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Doing the MoBot, Mo Farah, photo by PhotoRun.net

This is Beren Cross's first piece for RunBlogRun. It will not be his last. His clean writing, with crisp observations, is the kind of writing we like; story telling of the highest level and giving you, our readers a view that they would not have from just watching on the television. 

Watch for more of Beren's writing this evening. 


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Mo Farah, Collis Birmingham duel over 3000m, photo by PhotoRun.net

Cross country, is as long time RW writer Joe Henderson put so well, "the meeting place of the miler and marathoner". It still is. If you want to be your best, then run cross country. 


Week Six, Day Six, July 25, 2015, Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off) Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

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Usain Bolt, Mike Rodgers duel in 100 meters, photo by PhotoRun.net

The Sainsburys Anniversary Games is now back in the Olympic Stadium. The gods of athletics soothed down weather both rainy and cold, with some fine races for the 40,000 brave souls, covered by the roof, with some fine competitions! 

Here is how our friend, Alfons Juck, the busiest man in athletics media, saw the first day of competition. Alfons provides our daily view from Central Europe! 
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Mo Farah just does it! photo by PhotoRun.net

On a night of rain and cold, Usain Bolt and Mo Farah delivered the goods, with a fine crowd of 40,000 plus on a night that was pretty typical crazy London summer weather! 

Usain Bolt ran 9.87 twice, and he needed to, as Mike Rodgers and Kemar Bailey-Cole challenged him. In the 3000 meters, Mo Farah ran WL of 7:34.66, running 1:55 over last 800 meters to cement his win. 

Here are the results and more stories to come! 

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Usain Bolt works for his victory, photo by PhotoRun.net
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Candice Hill, photo by PhotoRun.net

Cathal Dennehy wrote for the IAAF at the World Youth Champs in Cali, Columbia last week. Here are his observations on what we should have learned at the historic event! 


Steven Mills is one of our new freelancers from the British Isles. A thoughtful eye on the sport, Steven possesses a unique and colorful viewpoint on all things athletics. Here is his interview of American 800 meter star, Chanelle Price, who has added some talents to her C.V:

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Chanelle Price, photo by PhotoRun.net

Genzebe Dibaba broke one of the toughest records on the books in the Monaco Diamond League last Friday with an astonishing time of 3:50.07 in the women's 1500m. 


For many, Qu Yunxia's record of 3:50.46 set at the 1993 National Games in Beijing was deemed one of those marks that would stand the test of time but paced by Chanelle Price through the first 800m at a searing pace, the stage was set for Dibaba to have a crack at this seemingly unbreakable mark.


Fresh from those exploits, Steven Mills caught up with Chanelle Price on the day before the start of the London Anniversary Games about her consequential role in the record attempt. 

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David Omoregie, photo by PhotoRun.net

Alex Mills' focus for RunBlogRun is to provide you with an appreciation for the young stars of British Athletics, among other things. He is soft spoken, a keen observer of athletics and his enthusiasm for the subject always comes through. 

This is his piece on David Omoregie, a former decathlete, now hurdler, who has much promise. 

This weekend, he is running in one of the toughest 110m hurdle fields of the season. A World record holder, Olympic champion, World Champion and World leader are all there. 

That would make the stomach acid churn for most people. 

For David Omoregie, it is all in a day's passion. And hurdles is his passion. As the American songwriter, Steve Forbert put it so many years ago " you can not win, if you do not play." 
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Ben True leading adidas GP, photo by Kevin Morris/KevinMorris.com

Ben True is the epitome of the solitary runner training by himself. He does that much of the time in the state of New Hampshire. With his coach, Tim Broe, a man who has been on the same path as True, Ben has found a like minded soul who tempers True's idealism with solid racing tactics. 

Ben True is a medal contender. A VO2 Max that rivals cross country skiers, because that is what he was: cross country skier and cross country runner. 

This is Chris Chavez piece on Ben True from the week of July 20. 


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The adidas GP 800 meters, photo by KevinMorris.com 

The 800 meters requires speed, endurance and strength. Cross country running is an essential building block for the 800 meters. 

"Become one with the mud", as US cross country great Lynn Jennings said of cross country! 


Week Six, Day Five, July 24, 2015, Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 

Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

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Usain Bolt, photo by Kevin Morris Photography

So, this afternoon, I was asked to do a short radio interview on how important that Usain Bolt has become to the sport. It is a yes and no thing. When Usain did not show at Paris, the meet not only survived, but thrived. 

It is not fair that Usain Bolt takes that mantle-to him or the sport. Bolt is loved and adored by fans because he makes the sport fun, and because media has chosen to 
tell his story. 

This weekend, for Usain Bolt, is pretty important. He wants to see that all systems are go. He is reportedly in fine shape. One of our keen observers, having watched several workouts, noted that we should expect a time in the 9.8 region for the 100 meters. 

That is good. 
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Renaud Lavillenie, photo by PhotoRun.net


Renaud Lavillenie is focused on one thing, going to Beijing and taking the one medal not in his collection. 

I watched him jump in Lille, France on July 12. He cleared 5.82m and 5.92m on first tries and made three good jumps on a poor runway at 6.02 meters. 

This is the presser from the notes of Alex Mills. 
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Usain Bolt, Rome as DJ, 2012, photo by PhotoRun.net

Usain Bolt was met today in London by a full press room, actually more than a full press room. I stood outside, watched Usain come in, and then, left. 

Alex Mills wrote this piece for us, as he was in the presser, and Usain was, from several comments, much more relaxed today. 

His building to Beijing is on. 

More to come. 
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David Oliver, photo by PhotoRun.net

David Oliver is one of the best 110 meter hurdles on the planet. A man of some size, David Oliver focuses his effort and energy running and hurdling for one hundred and ten meters with hurdles. 

That he has won Olympic hardware is true. That he won the 2013 World Championships makes him the defending champion and a man who wants to defend his title like few others. 

Cathal Dennehy, one of our favorite Irishman, wrote this piece on one the toughest but also kindest athletes in the sport. 


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Dina Asher-Smith, photo by PhotoRun.net

This piece on Dina Asher-Smith was written by Alex Mills, after her presser on Wednesday, July 22 in London. 

When I think of Dina Asher-Smith, I see the future of British athletics. I see Dina, and her genuine smile and enjoyment as a female equivalent of Usain Bolt's joie de vivre. 

I see Dina Asher-Smith, Candice Hill and Angelena Tenorio in a few upcoming finals on the global stage, what do you think? 


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Jenny Simpson, photo by PhotoRun.net

Jenny Simpson has been chasing the AR, while all the time focusing on the road to Beijing. This video was started to celebrate her fine May and June. Then, in a busy July, Jenny lost to Sifan Hassan and then, was passed by Shannon Rowbury in Monaco, as Rowbury broke the 31 year old AR of Mary Slaney (3:57.12) with her 3:56.29! Jenny ran 3:57.30. 

Jenny Simpson is the 2011 gold and 2013 silver medalist in the 1500m. In this video we celebrate her focus. She does not need to be reminded that there are now two Americans who will be in the medal hunt in Beijing. 

The road to Beijing is on! 





 

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If one does a forensic examination of the Eugene 2021 success, there are many people who should get credit for finally bringing the World Championships to the US. Truth be told, one of the major failings of the sport continues to be any comprehension of the sport in North America. One who could comprehend the value, but also the challenges, will find the way to take track and field to the next level in global sports. 

It is not that the sport is failing in the US. Far from it. At the junior level, over 1.4 million high school boys and girls run cross country, indoor and outdoor track and field in 16,000 of the 22,000 high schools in US. This makes athletics by far the largest sport in high school athletics. 

28,000 road races in US in 2014. An estimated (and low, mind you), 40,000 high school track meets and another 30,000 cross country meets at high school level in US. 

Road Runners Clubs of America, the largest running organization in North America, has 2100 running clubs, 177,000 members and the second largest running magazine in North America, with Club Running (177,000 circ). Club Running is represented by Fortius Media Group, the same company that represents RunBlogRun and the RunningNetwork.com. 

While the college sport is changing, due to the power and over playing of Football and Basketball at the college level, the NCAA has introduced much innovation and USTFCCCA, the coaches organization has developed into a worthy lobbying group. 

The challenges, as they are globally, are with the elite part of the sport. In the US, 50 states have outdoor state championships with from 6,000 a day paid attendance for three days to 60,000 over three days, dwarfing most Diamond League meetings around the world. 

In Tracktown, otherwise known as Eugene, Oregon, Bob Fasulo has become the new Chief Strategy Officer of the organization. A worthy candidate indeed, as it was Fasulo, per our informed sources who should get some of the accolades as part of the lobbying effort that helped the US effort succeed. Again, in the truth category, Seb Coe and Sergey Bubka lobbying Lamine Diack was the real reason Eugene won. 

Bob Fasulo previously worked for the one and only Primo Nebiolo, charismatic, iconic and colorful late leader of the IAAF through a very important time; the emergence of track and field as a global professional sport. Fasulo probably has a few stories to tell in his autobiography, if that ever is written. He also did some time with the USOC. 

I recall an early morning phone call with Mr. Fasulo about two decades ago that was memorable. I remember the tenor of his voice and his message. Suffice it to say, Mr. Fasulo understands the power of a phone call. That is an asset in the world of modern business, where too much is left to email. The power of a phone call, or a visit should not be underestimated. 

In any case, Bob Fasulo is a strong addition to the Track Capital of Lane County, as the late James Dunaway used to refer to Eugene, Oregon. Eugene, most notably, the Pre Classic, under the watchful eyes of Tom Jordan and his benefactor, Nike, kept global running alive in the US for the 1990s, which allowed meets such as adidas Grand Prix (formerly Reebok GP) sprout and grow. 

Fasulo will provide an appreciation of the global sports culture and the huge mine fields in the global sport. These are things that most Americans not only do not appreciate, but do not see as important. It is a major reason why earlier bids for major global events in North America have failed. 

Another example of Vin Lananna knowing full well that one surrounds oneself with a team that can do the tasks well and with room for creativity. That is part of reason why TrackTown is so successful. 

We wish him well. 

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NB Indoor 2015, photo by PhotoRun.net

Cross country prepares you for the indoor and outdoor season, plus cross country is just so, primal! 


Week Six, Day Four, July 23, 2015, Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Week 6:
 Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

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Sifan Hassan, photo by PhotoRun.net

Here are the results from issues 20, 21 and 22 for the 2015 European Athletics results, compiled by our friend, Carles Baronet. 

Please enjoy! 

European Athletics Results, issue 20, July 2015: EUROPEAN 20.2015 RESULTS.pdf


European Athletics Results, issue 21, July 2015:EUROPEAN 21.2015 RESULTS.pdf

European Athletics Results, issue 22, July 2015: EUROPEAN 22.2015 RESULTS.pdf

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David Storl, photo by PhotoRun.net

Carles Baronet compiles results for RunBlogRun twice a month. In June, we had three reports and I missed them. My sincere apologies!

Here are the European Results numbers 17, 18 and 19! 

European Athletics Results, number 17, June 2015 EAR 17.2015.pdf 

European Athletics Results, number 18, June 2015 EUROPAN 18.2015 RESULTS.pdf

European Athletics Results, number 19, June 2015 EUROPAN 19.2015 RESULTS.pdf




Alex Mills has been writing for us for about 18 months now. He showed up in Monaco the night before the race and did not stop until he headed back to London. Here is his piece on Asbel Kiprop, and his example of serious middle distance running...

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Asbel Kiprop, photo by PhotoRun.net

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FootLocker 2013, photo by PhotoRun.net

Stride outs are about gently reminding your legs that speed development is always important part of your training. 


Week Six, Day Three, July 22, 2015, Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Week 6:
 Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

David Hunter wrote this fine piece about how a relationship forged over years of working together with an event, in this case, the Akron Marathon, continues to build benefits as brands and events look at additional ways to impact a market and a community!

David Hunter is resting up, as he will be joining RunBlogRun in Beijing for our daily coverage of the World Champs (which we have covered since 1995 in Goteborg). 


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Goodyear Senior VP Paul Fitzhenry [dark blue shirt] in conversation with Race Series Executive Director Anne Bitong [hands behind her back], Race Co-Founder Jeannine Marks [hands in front of her] and Race Co-Founder Steve Marks [forward right]


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FootLocker 2013, photo by PhotoRun.net

The summer is now officially half over. Get those shoes on and start running! 

Week Six, Day Two, July 21, 2015, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


 Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles


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FootLocker Nationals, photo by PhotoRun.net


Whatever your goal is: top seven on your team, top ten in league, making state, FootLocker or NXN, now is the time to do the work! 

Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes. 


Week Six, Day One, July 20, 2015, Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.


Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.


Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 


Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)


Sunday:  Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

 

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles



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Genzebe Dibaba, photo by PhotoRun.net

So, from time to time, I put on the audio and attempt, poorly, to do a play by play coverage of a major event. 

The women's 1,500 meters at Monaco caught my eye. 

Genzebe Dibaba was amazing to behold in that race, but there was also lots of other things going on! Sifan Hassan chased her, Jenny Simpson went for it, and Shannon Rowbury caught Jenny Simpson at the end, taking the American record, held for 31 years by Mary Slaney. 

An amazing night of track and field, highlighted by this amazing race! 

I hope you enjoy it! 


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Alysia Montano winning 800m US title! photo by PhotoRun.net

Alysia Montano won the US 800m title, less than one year after having a baby! In fact, last year, she ran the 800m heats in 2:32 while pregnant. She had checked with doctor to see if running would be okay. Montano was big fan of cross country in hig school. 

The Long Run is a key part of each training week. Find friends, run on trails, in a park, on quiet country roads, but make it fun and relaxed. Moderate pace, one that you can talk at, and enjoy the run with your friends! Your training is coming along! 

Week Five, Day Seven, July 19, 2015, Sunday: Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles) 


Week 5 Total: 500 Mile-36 miles; 400 Mile-29 miles; 300 Mile-25 mile

As part of our tribute to Genzebe Dibaba, here is Alex Mills wonderful piece on the magic of her race, and the night in Monaco! 

Genzeba Dibaba will not probably race anymore until Beijing, we understand! And then, will it be a single race or the double, like Paavo Nurmi and Hicham El Guerrouj?

Only time will tell! 


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Genzebe Dibaba, photo by PhotoRun.net
Justin Lagat provided us with his view from Kenya on the amazing races on Friday night in Monaco. I am still in awe of such an exciting evening! 

Asbel Kiprop's race was something to behold. 53 seconds, then 1:50 for the 800 meters, and Asbel kept going! And he pushed away! Taoufik Makhloufi ran a PB taking second, with Iguider in a PB and Mo Farah in fourth, in a near PB. 

What a night! 

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Asbel Kiprop, photo by PhotoRun.net

The day that the Chinese broke the 1,500 meter record, I was coaching a Monday night group 
of friends on the Stanford gold course. We were incredulous. I never thought that I would see those marks (set in 1993) broken. 

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Genzebe Dibaba has a new WR ! 3:50.07! photo by PhotoRun.net


Genzebe Dibaba's run was nothing short of a revelation. Chanelle Price ran beautifully as a pacer through the 400m in 60.31 and 800m in 2:04.4. Then, Genzebe Dibaba took off, all the while, Sifan Hassan gamefully trying to get her. Jenny Simpson as well. But try as both might,
Hassan was six seconds back (3:56.05 NR)  and Simpson (3:57.30, near PB) finished seven seconds back. In between, Shannon Rowbury, running her race, moved into third and broke a 31 year old American record with her 3:56.29. 

The meet was fantastic! One amazing event after another. From Joe Kovacs' 22.56 meters to Asbel Kiprop's 3:26.69, I was amazed. 

Here is how Alfons Juck saw the meet! 
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Shannon Rowbury, photo by PhotoRun.net

Shannon Rowbury broke a 31 year old AR last night, the 1,500m, running 3:56.29! Shannon was a cross country and track runner in high school, college and has developed into one of our finest elite American middle distance runners! 

Enjoy an easy run with your friends. Check out the rebroadcast of the Monaco Herculis track meet from last night! It was fantastic! 

Also, today, a big meet in Belgium, where Ben True is going for World Standard in Huesden. 

Week Five, Day Six, July 18, 2015, Saturday: Warm up; 4-5-mile run; cool down. (400 Mile: 3 miles/300 Mile: off)
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Genzebe Dibaba, photo by PhotoRun.net

Genzebe Dibaba promised a world record in the presser on Thursday, and on July 17, 2015,
she set a new WR of 3:50.07 in the 1,500 meters in a race that has just captured the 
15,000 fans in the Herculis Monaco night at the races! 
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Renaud Lavillenie, photo by Photorun.net

Renaud Lavillenie is the best vaulter in the world. 

He is looking at even higher heights. 

That is why he comes in at 5.75m or so. 

When he misses at 5.85m or 5.92m, some people sigh, but Lavillenie is reaching for the stars. 

He loves Monaco. 

"It has never rained here in my competitions." noted the King of the Pole Vault. 

Renaud Lavillenie is a risk taker, a gambler. He sees the pole vault as an extension of how he lives his life with honesty and vigor. 

In this interview, Renaud Lavillenie took some questions and spoke eloquently in French and English on the event he loves.

And the medal that eludes him, so far, the World Championships. 


Alex Mills just sent this to me, as he is off for a swim before the Monaco Meeting. 

It is so nice here, one is crazy not to enjoy some of the fun activities. 

But, before his swim, Alex opined on the brilliance of the Monaco DL.

Here we go! 

Almost time for the bus! 

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Renaud Lavillenie, photo by PhotoRun.net
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Pedro Pichardo, photo by PhotoRun.net

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Christian Taylor, photo by PhotoRun.net

The battle of the Triple Jumpers. 

Two men over 18 meters in Doha, and then, two jumps in one meeting with 18.02m and 18.06m from Taylor in response to Pichardo's 17.99m. 

Pichardo has the best jump so far, of 18.08m. 

For Taylor, the next goal is 18.09m, the American record.

Then, for Pichardo, Taylor, it is the jump of Goteborg in 1995: 18.29 meters, by Jonathan Edwards.

How to compare?

Like two men under 9.74 in 100m, two men un 12.90 in 110m hurdles, two women under 3:57 in the 1,500 meters! 

The eighteen meter jump deserves much respect. 

I predict tonight could be a huge night for the Triple jump: Warm weather, good winds, and great competitors. 

Here is a wonderful presser with Pichardo and Taylor. 

Enjoy! 
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Genzebe Dibaba,photo by PhotoRun.net

Genzebe Dibaba ran 3:54.11 last week. 

Tonight, Friday, July 17, 2014, Genzebe Dibaba is tired of
waiting. 

She wants to create history. 

She wants a World record outdoors, and at the 1,500 meters!

Here is her presser! 


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Jimmy Vicaut, photo by PhotoRun.net

Jimmy Vicaut woke a few people up, and all of France, when he ran 9.86 in the 100 meters at the AREVA Paris meeting on the 4th of July. 

Vicaut has always been a pretty good sprinter, but now, he had equalled the fastest time EVER by a European sprinter. 

Most importantly, to the learned viewers, it was that Vicaut ran the splendid time coming from behind in the race! 

L'Equipe, the noted French Sports daily, with the best daily athletics news in the entire world, paid for a lot of ink to cover Monsieur Vicaut. 

I myself visited Lille, in the north of France for the Championnats de France elite on July 10-11-12 to see the French sensation. 

I was most impressed with which he ran the 9.92 to win over Christophe Lemaitre, who ran 10.07. Vicaut made it through the rounds and was fine. 

In the 200 meters, Vicaut ran 20.62 in the first round, then 20.42 in the final, only second to Christophe Lemaitre. 

Relaxed and with some confidence, Jimmy Vicaut will take on the best sprinters in the world, except one tonight, in Monaco. 

Here is the presser, with a few questions from yours truly. 
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Justin Gatlin, photo by PhotoRun.net


Justin Gatlin is a problematic personage in our sport. Media seems to want him to be discoursing on all things wrong with the sport, yet, Gatlin wants to do one thing, run. 

The IAAF recently noted that athletes who have serious bans can not and will not be considered for their yearly awards. This joins the same action by the European Athletics Association. This is a fact. 

Justin Gatlin is the fastest sprinter in the world in 2014 and 15. He is rigorously tested by USADA and WADA and there are more chances. It would be foolhardy for him or his team
to try and evade testing. Yet, the rumors persist. My guess is that WADA and USADA are all over Mr. Gatlin. 

So, Justin focuses on sprinting, and watching others sprint. 

This was a fun presser. My last question, to elicit a response (and a smile): "Justin, you arein Beijing, and your dream comes true and you win, but the time is 10.2, what do you say, what do you do?"

You will have to listen to the response. 



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Hassan Mead, photo by PhotoRun.net

Hassan Mead ran cross country and track in high school in Minnesota and graduated from University there, under the watchful eye of Coach Steve Plascencia. Hassan has run 13:02 for 5000m and a very fast 10,000m as well (27:33). Cross country again, has played a huge part in his development. 


Week 5: Training Gets Tougher

By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! 

Week Five, Day Five, July 17, 2015, Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. 

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Nick Symmonds, photo by PhotoRun.net


I believe that it was at a US Outdoors, sitting in the stands with Bob Sevene, Jim Hiserman, Jo Mangan when we saw Nick Symmonds. I remember Sev noting that Symmonds was a "good kid, a Willamette man". Joe and I got on about how few Division 3 kids we see making it through the rounds, but how important it was.

Update: Nick Symmonds is a Willamette (https://www.willamette.edu/athletics/) graduate. I had, due to a senior moment, written another institution. For that, my apologies! 

Now, Symmonds is the Old man of the 800 meters.

But, from the race Nick ran in Eugene, he is far from retiring. 

One of our long time observers, Roy Stevenson, believes that Nick Symmonds will not only medal in Beijing, but could win the whole shabbang....

Okay, Roy, it's your turn now....
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Genzebe Dibaba, photo by PhotoRun.net

Big meet in the big city! 

Monaco DL was the finest two hours of track I saw in 2014. It was that an excitement grew that, frankly, never stopped.

All of the stars are here, but one. 

A big 100 meters, and the WR possibility in the 1,500 meters, for women (and American record), watch them well! 

Here is Alfons Juck, of EME News' predictions on the tenth meeting of 
the 2015 Diamond League! 
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Genzebe Dibaba, photo by PhotoRun.net

On July 9, Genzebe Dibaba ran 3:54.11, destroying her own 3:55.10 for the African Indoor record and the African outdoor record of one Hassiba Boulmerka, from 1992. Dibaba is running the 1,500 meters in Monaco on Friday, and she wants to run faster,
much faster than Barcelona.

Alex Mills wrote up this presser. 

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European Under 23s, photo from European Athletics/copyright Getty Images

The Under 23s are fascinating to me. I wonder why the Worlds do not  have such an event. So, when Steven Mills told me he was venturing to the European U23s, I asked him to provide us his impressions. 

Here you go! 
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Nick Willis, photo by PhotoRun.net

Nick Willis in an Olympic silver medalist from Beijing. He wants to get back up on the podium. With his saavy, his racing experience, and his health, the Kiwi middle distance runner, via way of Michigan, is focused on Beijing. 

Sabrina Yohannes caught up with Nick before his visit to Europe...



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Yomif Kejelcha winning in Rome, photo by PhotoRun.net

Week 5: Training Gets Tougher, Its the Hill Day! 

Hill training are many elite athlete's secret weapon. While coaching  community college, my head coach, Joe Mangan and I could get most former high school runners moving from 5k to 6-7k in about of month of stomach churning hill running. The deal is, even if hill running is slow, you are getting faster. 


By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! 

Week Five, Day Four, July 16, 2015, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.

The ever popular RNR Chicago Half marathon rolls into town this upcoming weekend and 20,000 runners will participate this coming weekend as well! 

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Meb Keflezighi and family in San Diego, photo by PhotoRun.net
ASICS launched a new performance running shoe, the GEL-QUANTUM 360 on July 15 across the US.

ASICS America took over Running Network partner sites for the day of July 15, with the majority of banner impressions, email blasts, and inclusion in some of our major email newsletters as well. 

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ASICS GEL-QUANTUM 360

ASICS America is running advertising in our print and digital publications in July, August, September promoting not only the new GEL-QUANTUM 360, but also its deep and robust
dealer network. 

A long time leader in performance running, ASICS America continues to innovate and provide the running community key running footwear and apparel. 

The GEL-QUANTUM 360 is available at performance running stores across North America. 

For more information, please go to www.asics.com. 

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Week 5: Training Gets Tougher

College and advanced runners may want to add 30 minutes of easy running on Monday, Wednesday and Friday mornings. Of course stretching is key, core work is part of the plan and light weights three times a week. 


By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! 


Week Five, Day three, July 15, 2015, Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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Asafa Powell, photo by PhotoRun.net


Asafa Powell ran 9.87 in Luzern, Switzerland on July 14. It is his 89th legal sub ten second 100 meters! Congrats to Asafa! 




Powell 9.87, Van Niekerk 19.94 NR, Molitor 66.40 EL
LUZERN (SUI, Jul 14): Top results at the Spitzenleichtathletik meeting (EA Classic) in nice summer evening before capacity crowd. Three meet records (men 3000 m and women 200 m with javelin) have been registered. On the men side Asafa Powell clocked his 89th legal sub 10 time with 9.87 (0.0) in the 100 m and missed the meet record of Yohan Blake from 2012 by only 0.02. Behind him other Jamaicans Nesta Carter 10.06, Kemar Bailey-Cole 10.10 and British champ Chijindu Ujah 10.13. In the B-race Jak Ali Harvey who runs for Turkey won in 10.15 (+0.8) over returning Yohan Blake 10.20. Fast also the 200 m where in the B-race South African 400 m specialist Wayde Van Niekerk clocked impressive national record 19.94 (0.0) from outside lane. Here second Alonso Edward from Panama 20.03 and Japanese Kenji Fujimitsu 20.13 PB. In the top race Anaso Jobodwana got another South African win in 20.12 (+0.5) but lost his NR just some minutes ago. Second Dedric Dukes 20.27 ahead of Briton Danny Talbot 20.30 PB and Beijing qualifier. In the 3000 m meet record for Lopez Lomong 7:42.19 ahead of Bernard Lagat who clocked masters WR for 40+ category 7:42.75. 2011 World champ Jason Richardson topped the hurdles in 13.25 (+1.1) ahead of Ronnie Ash 13.36 and World qualifier for Lawrence Clarke 13.39. In the 400 m hurdles new Bahamian record for Jeff Gibson 48.77 ahead of Jamaican Annsert Whyte 48.95 and US Jeshua Anderson 49.05. Qatari Abdulrahman Balla won the 800 m in 1:46.91 and in discus Germans dominated, Martin Wierig 63.85 over Christoph Harting 63.18. In women sprints great shape by US Charonda Williams. She won the 100 m in 11.14 (0.0) and 200 m in meet record and PB of 22.32 (+0.8). In short sprint second Natasha Morrison 11.17 over Barbara Pierre 11.19 and Swiss Mujinga Kambundji 11.26 season best and German Verena Sailer 11.31 (11.20 for her in earlier race +1.1). In the 200 m second Veronica Campbell-Brown 22.61 just ahead of Tiffany Townsend 22.62 (she won earlier the other 100 m race in 11.19 +1.0).  In the 400 m Stephanie Ann McPherson won for Jamaica 50.50 but second hurdles specialist Kemi Adekoya clocked national record for Bahrain 50.86 over Christine Day 51.57. Queen Harrison won the stronger hurdles race 12.62 (+0.3) ahead of Sharika Nelvis 12.72 and Lolo Jones 12.84. In first race Brianna Rollins 12.66 (+0.3). Czech Denisa Rosolova dominated the 400 m hurdles in outside lane 55.52 ahead of home Lea Sprunger 56.16. But home win in 800 m for Selina Buchel 1:59.21 beating Chanelle Price 1:59.24, Canadian Melissa Bishop 1:59.52 PB and Briton Lynsey Sharp 1:59.72 season best. Sandi Morris cleared 471 in second attempt and won the pole vault over Nicole Buchler 460 and Lisa Ryzih 450. Katharina Molitor showed impressive shape in javelin with two personal best throws 65.40 in first and 66.40 in last throw. That is also a meet record, European lead 2015 and fourth best in the World 2015. Behind her fellow Germans Linda Stahl 64.65 and Christine Obergfoll 59.51. Valerie Adams won in her second start since surgery in 18.73 just 2 cm over Cleopatra Borel 18.71. US Funmi Jimoh topped long jump 653 (0.0).
The USA Champs are now three weeks gone. A wonderful four days of athletics in the track capital of Lane County, Oregon, as the late and great James Dunaway used to say. Eugene was a wonderful host. It has been just a bit much of one city for the month of June, and still, Eugene was wonderful, as always. 

Here is part two of David Hunter's piece on Delight and Despair in the Mixed Zone. This is the comments from the men. Full of agony and ecstasy. Full of emotion. 

Our sport is like that, and our championships, where so much is on the line, is why a kid in Manhattan, Kansas, or Long Beach, California is training for 2016 right now, wondering how many throws (40,000) it takes to make a discus star, and how many repeat 1000 meters to play with the big boys. 

Our sport goes on....

David Hunter will join me on our daily coverage of Beijing for the World Champs next month! 

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Tracktown 2015, photo by PhotoRun.net

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Valerie Adams is a strong proponent of anti doping measures. photo by PhotoRun.net

MONACO (MON): IAAF Communications Director Nick Davies has told Reuters that Justin Gatlin will be ineligible to win the IAAF athlete of the year award due to changes made by the IAAF Council in November. The minutes for the meeting read: "Several Council Members expressed concern that the IAAF could encounter legal challenges if the Athletes' Commission's recommendation that no athlete who has been sanctioned for a serious doping offence should be shortlisted for the Athlete of the Year award was approved. "However, the majority of Council Members who took the floor supported this recommendation because it enhanced the credibility of the sport, it protected the rights of clean athletes and it assisted in further establishing inappropriate behaviour in the sport that would not be honoured by the IAAF in the future."

Editor's note: We are RunBlogRun heartily endorse this. It is not that IAAF is not allowing athletes with offenses to compete again, once they serve their time, but there should be a lessening of benefits. An athlete without a doping offense, who has competed clean, should not be on same level as athlete with offense who has served serious ban.

Again, unless shame and draconian measures are included, doping is considered a business option. In end, unless the brand is damaged, some athletes and their teams will see doping as merely a business decision, and take the chance. 

We applaud IAAF for making this decision. It makes it clear, a serious offense (which we read as two years or more?) and athlete should not be included in Athlete of Year list. 

That is a celebration of athlete. And it should have its qualifications. 

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Pat Porter (9), Ed Eyestone, Todd Williams, were all Olympians, and all cross country runners-Coincidence? I think not! photo by PhotoRun.net (1993)

Tempo runs help callous you for the upcoming racing season. Be sure to upgrade your tempo run pace once a month and do this one with friends. 20 minutes of running just below your racing pace is a great way to keep the rust out of the old pipes. 

Keep up the good work! 


Week 5: Training Gets Tougher


By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! 


July 14, 2015, Week Five, Day Two, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

This is a pretty impressive video with support from all around the globe. Seb Coe has finally decided to show that he is in his bid for the IAAF Presidency with his whole heart and soul. 
I have also attached the Manifesto from Seb Coe to this note as well: Seb-Coe_2015_Manifesto_EN_vFINAL_141202.pdf, it is called Growing Athletics in a New Age.

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Seb Coe, photo by PhotoRun.net

With the current issues in our sport, leadership over the next 15-20 years is crucial. How do we control cheating in the sport, which adds a stench to our sport each and every day, no matter what we do? How do we bring in companies that are spending millions into athletics? How do we open the sport in television so more can see? How do we really accept social media, from Facebook to Periscope, knowing that all interest in sport does not devalue brands but increases them? 

How do we look at the big picture? Well, first we have to know what the big picture is? Both Sergey Bubka and Seb Coe have their suggestions and answers. 

The key is, we need leadership in the sport that looks forward, not backward. 


Watch the video, read the manifesto. Also read the manifest from Mr. Bubka, and then, decide for yourself. Then, write your Federation and
make sure that they know how important their vote is for the future of
athletics. 



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Matthew Centrowitz, Leo Manzano, photo by PhotoRun.net

Look at those guys: Centrowitz and Manzano, they all kick like crazy. The ability to use the speed work and endurance developed comes from logging in the miles and lots of core work, among other parts of a complex training program. Want to race well in Track 2016? They, you better put your running shoes on and get in those miles in July and August. No easy way to do it; you earn those great races from the miles you run. You have a mortal engine; train it. Challenge it! 


Week 5: Training Gets Tougher


By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! 


Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.



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Christophe Lemaitre, photo by PhotoRun.net

Jimmy Vicaut and Christophe Lemaitre are fine sprinters. Vicaut is the European leader over 100 meters. Lemaitre should be the European leader and medal contender over 200 meters. 

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Jimmy Vicaut, photo by PhotoRun.net

They were both in Lille at the Championnats de France for different reasons: Vicaut for 200 meter qualifier, and Lemaitre to make sure he was okay to race. 

Both got their answers....
I came to Lille to see the French hurdle and sprint corps.

And I have! 

Worth the trip.

Here is my piece on the Championnats de France 110m hurdles...

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Garfield Darien, photo by PhotoRun.net
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Jimmy Vicaut, photo by PhotoRun.net

Jimmy Vicaut has been a star in France for some time. On July 4, however, when Jimmy Vicaut followed Asafa Powell across the line, taking second at the AREVA Paris and running 9.86, he moved to another level. 

Jimmy Vicaut was now the fastest sprinter in Europe, having equalled the European record of 9.86. L'Equipe dedicated many stories and much ink to Monsieur Vicaut for the next week. 

Nicolas Herbelot, senior writer for L'Equipe and I wondered out loud, how Vicaut would do through the rounds. 

Christophe Lemaitre has, which is unusual for him, some injuries this year. 

I went to the city of Lille, in the north of France to see the French Elite Championships. 

I came to see Vicaut, Lemaitre and the French hurdle crew. 

Here is what I saw on Day two (July 11) of the champs. 
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Mike Rodgers, photo by PhotoRun.net

Mike Rodgers is the quiet one. Be careful to underestimate this guy. Lot going on there. We see each other in lobbies of various meets. Last summer, both of us from Saint Louis, he and I had some fascinating discussions on guns, politics and Ferguson, Missouri, 

Nice to see Mike Rodgers come so close to his PB. A workhorse, Mike races a lot, as he uses that to bring himself into fine championship racing shape. 

Do not discount this young man in Beijing.

After all, he is from the Show Me state (Missouri). 

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Kyle Merber, Adrian Martinez  Classic (June 2015), photo by Kevin Morris, PhotoShelter

In his near daily column for RunBlogRun this summer, Chris Chavez writes about Kyle Merber and his fine 3000 meters in Madrid. Preparing for the Pan Am Games, Kyle and Andrew Wheating head a nifty 1,500 meter team for the Pan Ams in Canada this 
July. 

Long runs are about building strength and endurance. They are putting gas in the proverbial tank. They are also about having fun. Races are the candles on the birthday cake. You wait many months for the candles, so remember to get your runs in and do them with friends! 


Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 

July 12, 2015, Week Four, Day Seven, Sunday: Easy 8-mile run on grass or dirt with friends. (400 Mile: 7 miles/300 Mile: 6 miles)


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Sifan Hassan battles Jenny Simpson, photo by PhotoRun.net


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Jimmy Vicaut, Moscow 2013, photo by PhotoRun.net

Vicaut 9.92 over Lemaitre 10.07

VILLENEUVE D´ASCQ (FRA, Jul 11): Jimmy Vicaut won the first duel between him and Christophe Lemaitre, providing the highlight of day two of the French championships. Vicaut clocked 9.92 (0.7, his second fastest time ever), to leave Lemaitre well back in 10.07, a SB. In third was Emmanuel Biron (10.20). Cindy Billaud won the 100mH with 12.89 (-1.0) after a good 12.83 (0.0) in the heats. Silver went to Alice Decaux (13.02) and bronze to Sandra Gomis (13.18). In the women's 10 000 m walk, Emilie Menuet came close to the French record, finishing in 45:06.18. The men's winner was Kevin Campion with 41:11.73. 22 year old Niels Pittomvils of Belgium won the decathlon with a PB of 8049. The best French was Gael Querin with a score of 7738. Gaëlle Le Foll won the heptathlon with 5848 points. Marie Josee Ta Lou of Ivory Coast was fastest in 100m semis with 11.25 (-0.2), she then improved to 11.23 (-0.1) in the final to take the win. Another Ivory Coast athlete took second: Carole Zahi (11.50). The best French athletes came next, Veronique Mang beating Celine Distel Bonnet, both were given 11.59. Kafetien Gomis' best mark came in the last round of the long jump. His 778 (0.8) overtook Senegal's Ndiss Badji (775, 0.5) to take the win. Marion Lotout cleared 440 second attempt to win the pole vault. The appropriately named Sandrine Champion won the women's high jump with 185. Congolese Franck Elemba Owaka threw furthest with the shot with 20.24 NR. The best French was Gaëtan Bucki with 19.72. The women's winner was Jessica Cerival with 17.29. Charline Mathias of Luxembourg won the women's 800m (2:04.32) and Morhad Amdouni the men's 1500m (3:48.58).

Editor's note: Big deal here is that Jimmy Vicaut got through the rounds with no issues. His 10.19 and 9.92 are good indications of his health. For Christophe Lemaitre, that he felt no pain is a good sign after hurting himself on the 250 meter warm up track for the European team Champs in Russia a few weeks ago. 
Okay sports fans.

Anyone can place results. 

Anyone can cover a meet.

But, you want the thoughtful bon mots that make you a)smile, b)grimace, or c) use my favorite line (first used by thoughtful reader after Osaka 2007 predictions): "Larry, please use the crack pipe sparingly." 

So, here we go: 

1. Most appreciated win by Swiss fans: Selina Buchel over Molly Ludlow

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Selina Buchel, photo by PhotoRun.net

Selina's 1:57.85 at Paris shocked her. Her battle with Molly Ludlow was warmly received by Swiss fans, who love their sports and filled the stadium to the brink. 

2. Best comment by athlete to reporter: "Shit. A lot, man." Comment from Tyson Gay to Chris Chavez

Gay-PowellPC-Lausanne15.jpgTyson Gay, Asafa Powell, photo by PhotoRun.net

When Tyson Gay, after running 9.92, was asked what he has to do to catch Justin Gatlin and Asafa Powell. The beauty of Tyson Gay, is that he pretty much says what he means, and he is amazingly thoughtful right after a race.In Eugene, to BBC's Ed Harry, Tyson told Mr. Harry that he hoped to be worthy of being a role model once again. Totally honest. Does not happen often in my business.

3. Leap I wished I had seen: Christian Taylor's 18.06 meters! 

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Christian Taylor leaps for perfection, photo by PhotoRun.net

I had watched the fifth round of Christian Taylor and loved the 18.02 meters. I had seen his 17.77m and 17.30m leaps. I missed the big one.
With Pichardo and Taylor, we have a treat not seen since Jonathan Edwards. 

Also Taylor has another story. How UK athletics could not seen the value of Coach Rana Reider value befuddles me. Rana Reider is a thoughtful coach, who bonds with his athletes and challenges them to reach higher levels. The TJ in 2015 is the equivalent of the HJ in 2014. I predict, if one can breathe in Beijing, the TJ could be close to 18.15-18.20 meters. 

Jonathan Edwards TJ is Beamonesque. I saw both in Goteborg, sitting next to the Mr. Don Potts. Between his jokes, and his comments on events, I could not do anything but watch the most
amazing performances of 1995. Edwards was nearly as amazed as
the fans. 

4. Off-color comment not quoted by my writers: Mo Farah and Andy Vernon

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Mo Farah, photo by PhotoRun.net

A most unfortunate incident. I was standing in bar with Steve Cram and Tim Hutchings, when the incident came up on British digital services. Note to Mr. Vernon: Right after a guy runs a big race, and
is screaming last 50 meters to press, crowd, himself, not a good time
to ask for world peace or less. Note to Mr. Farah: you have been under extreme pressure. The fans want to love you. Take a deep breath and let the stuff go. We want to see you double in Beijing! 

5. So happy to see her back: Anna Chicherova

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Anna Chicherova, photo by PhotoRun.net

I recall speaking to Anna Chicherova and her coach in Stockholm in 2012. Anna spoke of the pain in her back and how she needed a break. She took it, and now look! Her jumping in Athletissima was stunning. A wonderful 2.03 meters, best in the world. No wonder the head Russian jump coach noted that Anna Chicherova, when fit and healthy, can jump where many most others can only dream. 




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Kiprop, Centrowitz, Souleiman, photo by PhotoRun.net

Asbel Kiprop is rounding back into shape. His 1:45.04 should open a few eyes. Geoffrey Kamworor has his mind set on winning the 10,000 meters in Beijing: so do a few others.

Vivian Cheruiyot did quite well at the Kenyan National Championships. 

As Justin Lagat notes, the National trials are only a few weeks away.

Time will tell....
Lausanne Meeting, Why it is such a tremendous night of athletics! by Larry Eder

Lausanne, Switzerland. 

The Lausanne Meeting, in year 40, was a lesson in what is great about our sport, and sometimes, memorable. 

Note to self: records are nice, but give me competition any day.

Gay-Gatlin-Powell-Lausanne15.JPGTyson Gay, Justin Gatlin, Asafa Powell, photo by PhotoRun.net


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Nijel Amos and David Rudisha, Lausanne, photo by PhotoRun.net

Today is an easy day. Enjoy it. Take some time to do something fun, and remember to rewatch the Lausanne Meeting from last Thursday night! A fantastic track meet. Next weekend is Monaco DL! Should be very fast! 

Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 

Week 4, Day Six, July 11, 2015: Saturday: Easy 3-mile run or walk. (400 Mile: 2 miles/300 Mile: off)

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Usain Bolt, adidas GP 2015, photo by Kevin Morris/PhotoShelter

Bolt back to London Olympic Stadium

LONDON (GBR): Usain Bolt is back in training and now confirmed his next start. The World record holder will lead a stellar global cast at the re-opening of the London Olympic Stadium on Friday 24th July. He is scheduled to run the 100 m with heats and finals. The cast for the reopening of the stadium following its conversion features not only Bolt but also Team GB's Super Saturday stars Mo Farah and Jessica Ennis-Hill, world record holder and London Olympic 800m champion David Rudisha and more than a dozen world or Olympic champions. Bolt said: "London is a special place where I love to compete and I am looking forward to the Sainsbury's Anniversary Games on July 24. I have great memories of competing in the Olympic Stadium in the summer of 2012 and in the previous Grand Prix meets in London. The British fans are always great and I expect there will also be a lot of Jamaican fans in the stadium. It will be amazing to put on another great show for them under the floodlights on the Friday night." The Sainsbury's Anniversary Games includes a two-day Diamond League meeting on Friday 24th and Saturday 25th July, with the Sainsbury's IPC Athletics Grand Prix Final taking place on Sunday 26th July. Other British stars Christine Ohuruogu and Katarina Johnson Thompson will also be part of the Anniversary Games. Mutaz Essa Barshim and Bohdan Bondarenko have been named in the high jump field, although the Ukrainian does have injury problems at the moment.

(Editor's note: Usain Bolt has had injury problems this spring. He is back in training and all wonder if he can race with Justin Gatlin, Asafa Powell and Tyson Gay. Remember, in 2012,
he was ready in time. 

Bolt is a tremendous athlete. It will be fascinating to see him line up in Beijing. My guess is that we will see Usain focus on one event for Beijing, but I could be completely wrong.) 
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Nijel Amos wins Athletissima, photo by PhotoRun.net

The 800 meters continues to astound. David Rudisha rounds back into shape as he battles Nijel Amos and Mo Aman. 

This time around, Nijel Amos, his race coming to a climax in the last 100 meters, defeated David Rudisha. 

This is Cathal Dennehy's column on the wily Botswanan. 
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Tyson Gay, Justin Gatlin, Asafa Powell, photo by PhotoRun.net

The One hundred meters is a race that attracts almost all track fans. The race is always a highlight of the meet. And last night was no exception. Justin Gatlin ran his race like no one else was there. He competes against himself. Asafa Powell and Tyson Gay were in a virtual different race. 

My favorite comment is what Chris Chavez choose to start his column with. After asking Tyson Gay, what he has to do to challenge Asafa Powell and Justin Gatlin? 

It is, well, a classic! 
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Sifan Hassan wins 1,500 meters, photo by PhotoRun.net

The Athletissima meet was an amazing evening. There were a couple of times, during the intense parts, that I just took a breath and smiled. One race after another. One jump after another. I saw the 1,500 meters and 3000 meter steeplechase in full. I watched four of Christian Taylor's six jumps, missing his sixth. 

A meet like this is amazing.

Later that night, I grabbed a pizza, thanks to a kind restaurant owner. Emma Coburn was coming out with her family. Jenny Simpson came by and said hello, and we chatted a few minutes.  Watching the races of Coburn and Simpson as I have, the Athletissima meet is the perfect time for them to come over and begin that long drive to Beijing. 

A long season awaits...

We are excited to have Chris Chavez, who just was hired by Sports Illustrated, to work with us this summer. His writing style is clean and crisp. Like Jenny Simpson, who paid some nice compliments to Chris Chavez, I am quite happy to see Chris over in Europe this summer providing us some exciting coverage of meets that we have not visited in the past! 
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Mo Farah wins 5000m, photo by PhotoRun.net

I have seen every race that Mo has run in 2015, but his half marathon. I was also at his non-race, the Birmingham fiasco. 

Last night, Mo Farah took on most of the studs, and dealt them a big blow: he is fit and at fighting weight. 

Mo Farah hired a crisis management firm, Freud, that is well respected and also terribly expensive to hire. I can only imagine the frustration, anguish and challenges of being the focus of media inquiries, especially British media inquiries. They have been relentless.

Mo Farah is under a microscope right now, and it must be terribly difficult. The reaction Mo had during the last 50 meters let off some of the steam and frustration, but probably not enough. 

I look forward to seeing Mo race in Monaco next week. 

Until then, read Cathal Dennehy's fine story on the 5000 meters that was so exciting last night! 

(We did hear that Caleb Ndiku required a hospital visit after his fall in the race.)

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Tyson Gay, Justin Gatlin, Asafa Powell, photo by PhotoRun.net

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Anna Chicherova, photo by PhotoRun.net

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Christian Taylor, photo by PhotoRun.net

This was my first visit to Athletissima, the Lausanne DL and it will not be my last. A wonderful setting, a fantastic crowd, and a meet management team that knows not only how to build excitement in a meet, but also provide strong working space for the media (and wifi that actually works). 

The meet started early with English Gardner running 10.76 in the pre-meet! LoLo Jones winning the B race for the 100m hurdles in a nice race for her, were good prelims.

But the 100 meters lived up to expectations, the HJ was tremendous as Anna Chicherova obviously is healthy and pain-free, and Christian Taylor-what can you say about near perfection? 

Here is how Alfons Juck saw the meeting. 



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Ben True (Orange) and Galen Rupp (black) are both tough cross country runners. It has helped their track racing immensely! photo by PhotoRun.net

Summer training is about a lot of things. Think of each mile as a piece of pasta. Each mile that you run adds up and by the end of the summer, running 300, 400 or 500 miles, you would have a lot of pasta and a lot of mile built up. 

To race well in the fall, you need to put the miles in the summer. It took me two years in high school to figure it out. The summer I trained well, I broke my mile best and took a minute off my two mile best. 

Strideouts are important. They keep you flexible and fast. And they are fun to do. 

Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 

Week Four, Day Five, July 10, 2015, Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


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Justin Gatlin, Eugene, photo by PhotoRun.net

Updated 10 July with pictures, time updates

A fantastic meet on a cool and blustery night in Lausanne, Switzerland. Athletissima, in it's 40th year, was something to behold; fantastic crowd, great races and huge support.

At the last minute, I took the train from Paris down to the meet! 

I am sure glad that I did! 

More to come later on this meet, time to catch a bus, and head to Lille, France tomorrow for the French national champs! 

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Tyson Gay, Asafa Powell, in Lausanne, photo by PhotoRun.net

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Jasmine Stowers, Sharika Nelvis, photo by PhotoRun.net

Greetings from Lausanne, Switzerland. 

Here is all of the info that you need to enjoy the Lausanne DL, now in its 40th year! 

2015 Meet Schedule : Schedule.pdf

2015 Starting Lists: Startlists.pdf

2015 Biographies, Meet info (just like what I get and use): Lausanne-2015-Full-Media-Information-Sheets.pdf

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Tyson Gay and Asafa Powell, photo by PhotoRun.net

The Athletissima meeting, now celebrating its fortieth year, could be the biggest meet so far, even hotter than Paris last week! And that, dear friends, is how track and field is supposed to be!

The 800 meters, 1,500 meters, and 1000 meters, plus 5000 meters for men will be amazing! The women's 100m hurdles, Steeplechase and 1,500 meters will be the toughest races on women's side! 

RunBlogRun will post top three results on FB/twitter and notes on events on twitter as well. Watch for stories on Friday.

This weekend, RunBlogRun will be in Lille, France for the French National Championships. 
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Tracktown USA, June 24-28, 2015, photo by PhotoRun.net

The truth is, one of the reasons why the US champs are so appealing is that, well, so much is on the line. 

You either make it, or you do not. This makes for happy or devastated athletes. 

I remember seeing Ryan Whiting after the shot put. I told him I was sorry. He reminded me that he had made six straight teams, and while not his best day, he would go back and focus on 2016.

In Paris, I saw Molly Ludlow, and told her how proud I was of her gutty run in Eugene. Molly said that she would not have changed a thing in how she raced. That night, she ran 1:58 for the first time. 

In this piece, by David Hunter, he concentrates on the faces in races, both winners and losers, who make the US champs so enthralling. In the first part of this two part series, David focuses on the women's events, which were so exciting from the 100 meters to the 10,000 meters. 

And then, David Hunter announced both the men and women's 20k races for USATF. 

A busy man in Eugene....

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Abby Dagostino, Murielle Hall, Shalane Flanagan, hidden is winner, Nicole Tully, 5000m US champs, photo by PhotoRun.net

Week 4: Training Gets Rolling

Day 4 is all about the hills!

If you want to make it to the end of track season, if you want to be able to use your kick at the end of the race, if you want to be in the position at the end of the race to use your kick, then, worship hills. Hills are our secret weapons. They build speed, strength and endurance. They help you get stronger exponentially. Use Hills! 

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 

July 9, 2015. Week Four, Day Four. Thursday: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

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Genzebe Dibaba, photo by PhotoRun.net

G. Dibaba 3:54.11, Souleiman 1:43.08 - World leads
BARCELONA (ESP, Jul 8): At Catalonia Open Championships in the Estadi Municipal Serrahime of Barcelona Genzebe Dibaba wrote a piece of middle distance history. After her 5000 m personal best in Paris on Saturday she won here the 1500 m in superb African record and World leading 3:54.11 in a solo race (2nd Solange Pereira 4:12.42). Her previous bests were 3:57.54 outdoor in 2013 and 3:55.17 World Indoor record in 2014. Previous African record 3:55.30 by Algerian Hassiba Boulmerka comes also from Barcelona (but Montjuic stadium) when she won the Olympic gold in 1992. It is also 3rd best non-Chinese all-time best behind Tatyana Kazankina 3:52.47 in 1980 at Zurich Weltklasse meet and Paula Ivan 3:53.96 when winning Olympic gold 1988 in Seoul. When counting Chinese marks it is 9th best time ever and best since 1997 that means after nearly 18 years. Also great Djibouti´s Ayanleh Souleiman who won the 800 m in World leading national record 1:43.08. Second Kenyan junior Robert Biwott 1:43.56 PB and 7th best all-time junior performer. Third Qatari Musaeb Balla 1:43.82 national record. Fourth Edwin Melly 1:44.50 and fifth Nader Belhanbel of Morocco 1:44.64 PB. Hillary Maiyo won the 1500 m in 3:35.20 over Spanish Adel Mechaal 3:36.55 PB and US Garrett Heath 3:36.62. Hamid Ezzine topped the steeple in 8:27.09 and Cuban double in women 800 m Rose Mary Almanza 2:01.70 over Sahily Diago 2:02.01. Ethiopian Leul Gebrselassie was the best in the 5000 m 13:15.07 beating Kenyan Moses Koech (18) 13:15.56 PB and Eritrean Aron Kifle (17 years old) 13:17.62 national youth record. Australian champion Ella Nelson won the 200 m in 23.25 (0.0), Josephine Oniya was the best over the hurdles 13.05 (0.0), in men hurdles Yidiel Contreras in 13.62 (+0.3) beat Jamaican Dwight Thomas 13.73. In technical events Frank Casanas won the discus 61.49, Venezuelan pole vault talent Rosbeilys Peinado cleared 435 and Brazilian Eliane Martins won the long jump 649 (+0.6). Julia Takacs topped 5000 m walk in 22:41.48.

Editor's note: Genzebe Dibaba had a fantastic run last weekend in Paris. Her velocity, when she took off with one lap to go, showed one thing: Dibaba cared only for the win in Paris, and she was running within herself. 

The race in Barcelona was another thing. Second place was 20 seconds back, and unless she tripped over her own shoe laces, she was going to win. Fine shape, and incredible speed , but a very early peak? If I am Almaz Ayana, I am smiling now. In World Championship years, one keeps their A game until World Championships. 

But, I have been wrong before. In 1968 I supported my beloved Saint Louis Cardinals (Curt Flood, Bob Gibson, Dal Maxvill) and they lost to Detroit Tigers in that World Series thing we do in the former colonies. It took me many years of therapy to get over that one....

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Tyson Gay, photo by PhotoRun.net

Ed Harry of BBC Sport sent me a note about a really fine (my words) interview he did on Tyson Gay. It is quite thought provoking.

Ed and I had a chat in Eugene at Pre. My comment was that Tyson Gay was quite different from some of the other athletes who have tested positive. Tyson Gay admitted his error and took full responsibility. He also paid back $500k in prize money that he won during the time he had tested positive. To my recollection, NO other athlete has done such an act. 

At the US champs, Ed Harry asked Tyson Gay if there was anything he wanted after winning the 100 meters at the US Champs. Tyson Gay, told Ed, with little hesitation: " I want to be considered a role model again." 

Ed's interview of Tyson Gay appeared on BBC radio on Wednesday night, June 8. We are fortunate to carry it here:http://www.bbc.co.uk/programmes/p02wlmpj
The Meeting AREVA was a fantastic meet! 

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Evan Jager, photo by PhotoRun.net

Even without Usain Bolt, the meet did what all great meets do: consistently fine competitions, in a timely manner, in various disciplines. 

The field events were overlooked a bit, as Valerie Adams came back bravely and lost her 56 meet winning streak. Renaud Lavillenie not only lost, but he was defeated by another Frenchman, in the five men ahead of him.  And for once, the high jump absolutely sucked. 

But, the 400 meter mens, with Kirani James being defeated by Wayde Van Niekerk, in a sub 44! Eunice Sum running 1:56.99! 

That fabulous men's 1,500 meters, with Silas Kiplagat screaming past the field to take the race! Throw in the women's 5000 meters where Genzebe Dibaba sprinted by Almaz Ayana, after letting Almaz do much of the work, and you have a rivalry!

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The women's 5000 meters, photo by PhotoRun.net

The men's steeplechase was one of those sports moment of the year. Evan Jager got up and chased the AR. Wisconsin proud baby! 

And the 100 meters for men and women had us gasping for air, as Jimmy Vicaut equalled the European record of 9.86 and got alot of attention from our friends at god's sports newspaper, L'equipe. 

And just so you know, I believe god is a French woman. Seriously, weather cooled down, and the crowd was fantastic! 

So, I put all of those thoughts into some deep thoughts and recorded it. 

I hope you find it fun. 



Chris Chavez and Andrew Lowe (The Jamaica Gleaner) asked Allyson Felix the big question today in Lucerne: Are you doubling in Beijing. 

From what we can gather, Allyson wants to run the relays (4x100m and 4x400), knowing that is up to the relay coaches, and the 200m or 400m. Coach Kersee, on the other hand, may have a different opinion. 

Stay tuned!

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Allyson Felix, photo by PhotoRun.net
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David Rudisha, photo by PhotoRun.net

David Rudisha wants a fast time in Lausanne on Thursday. While he eyes the meet record of his friend, Wilson Kipketer, he knows that he will need the help of Mo Aman and the other top notch athletes in the field.

This is what one learns from the notes on the Lausanne Presser held today, July 8 at 10:30 AM while yours truly was having an espresso and omelette avec fromage in Paris. Now sitting in Montreux Cafe at the Garde du Lyon, I am catching up on my mornings reading. 



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Mo Farah, Pre Classic, May 29, 2015, photo by PhotoRun.net

On Thursday, July 9, 2015, Mo Farah will resume his racing, taking on the toughest field so far assembled in the year, over 5000 meters, his specialty. The savviest racer of his generation, Farah will probably see the the twelve and one half laps to be completed in Lausanne, Switzerland on Thursday as the easiest part of his last six weeks.

Cathal Dennehy wrote the following piece, to provide our readers with the context and the battle that Mo Farah has endured, and will continue to endure. 

The racing begins, and the road to Beijing is on...

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Nick Symmonds did not become the charm offensive he is today overnight! It is all about the training, photo by PhotoRun.net


The truth is this: Your long run, hill workout and tempo runs work when you make sure your recovery days are recovery days. The stride outs help you keep and develop speed. Your racing is the sum of all the parts and efforts you put into your training. 


Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 


July 8, 2015. Week Four, Day Three: Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Alex Mills covered the British Trials last weekend for RunBlogRun. Watch for those pieces tomorrow. 

Alex wanted to comment on the concept of 'Plastic Brits'. It is a huge bone of contention with some in the British Isles. 

Tiffany  Porter had been treated pretty rough when she first began to run for Britain in 2011. Her little sister, Cindy Ofilli , is now running for GBR, and Trish was there to help her through the first press meeting. Alex used that as part of his thoughtful story. 

Tell us what you think. 

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Tiffany Porter, photo by PhotoRun.net
The fields at Lausanne just get better and better! In this piece, Chris Chavez, who is covering many of the meets in Europe for us, wrote this piece on Mo Farah and his record against the deepest field of the summer so far! 

Mo Farah has a busy racing season coming up: 5000 meters in Lausanne on July 9, 1,500 meters on July 17 and 3000 meters on July 25. 

Then, final training and off to defend the 10,000m and 5,000m titles that give him such a focus by the world's best distance runners. 

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Mo Farah battles, photo by PhotoRun.net

Editor's note (Updated July 7): The meeting in Lausanne has been popular with American athletes for all forty editions. Each year, in July, the best athletes from around the world descend to Lausanne.  The tradition continues. 

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Jenny Simpson, photo by PhotoRun.net

Lausanne is one of the jewels on the crown of athletics. This year, Chris Chavez will be covering the meeting for RunBlogRun and the Running Network. Here is his focus on the American performances in upcoming Lausanne, in its 40th year! 

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Emma Coburn, photo by PhotoRun.net


The word is that Emma Coburn and Jenny Simpson are looking for AR type races. The men's 5000 meters with Mo Farah, should be an epic battle! 

Watch for more on Tuesday night and Wednesday! 

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Caleb Ndiku, photo by PhotoRun.net

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Mo Farah, photo by PhotoRun.net

The battle on Thursday night over 5000 meters, 12 and one half laps of the Lausanne track can not be underestimated! Here, Justin Lagat gives us a view from Kenya on this race and the other distance events. 

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Everyone of the runners (Taoufik Makhloufi, Silas Kiplagat, Ayanleh Souleiman) have run cross country! Photo by PhotoRun.net

The Tempo Run should be a key part of your training. More advanced athletes do tempo runs in stages (several miles, faster and faster, time at key pace).  Like Fartlek, it is open to much creativity. Ask your coach for ideas, and remember, always run our workouts by your coaches! 


Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 


Tuesday:  1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Elliott Denman whispered to me, in the hot and humid tent that was the media tent at the USA Outdoors, that he had an exclusive. Edward Cheserek is beginning process to become US citizen. 

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Ed Cheserek, photo by Cheryl Treworgy/Pretty Sporty

The top NCAA cross country and track contender will be able to race for the US soon. 

Updated 9 PM Paris time, 6 July. : Some sources are contesting the time frame of Mr. Cheserek's U.S. Passport. Seems he may be a little over enthusiastic. Ed Cheserek has applied for U.S. citizenship, it seems that the time frame is the issue. Stay tuned on this story. 
The steeplechase at Meeting AREVA in Paris last weekend will be debated for years to come. It is definite now, from Kenya, to France to Beijing, that Evan Jager is a medal threat. Chris Chavez, who is flying around Europe, covering meets, sees that Evan Jager, with his superb 8:00.45, has entered the world record and gold medal conversation. 

And a conversation it truly is for the 26 year old former Badger. 

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Evan Jager, Meeting AREVA, photo by PhotoRun.net
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Genzebe Dibaba vs Ayana Almaz, photo by PhotoRun.net


The race for 5000 meters, was a race for 4,700 meters. While not a WR, it was a fast, difficult race, and Dibaba used her best to make sure Ayana was not at her best, worn out from leading several laps. That, however is racing. 

Here is Cathal Denney's feature on this fine race. 
This is the beginning of Week Four! Remember, get your friends to join. And remember to check out Evan Jagers' AR steeplechase from this past weekend! 

Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout. 


July 6, 2015, Week 4, Day One, Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


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Evan Jager, photo by PhotoRun.net

Evan Jager is your inspiration for today, and tomorrow. Evan has taken the time, with his coaching team of Jerry Schumacher and Pascal Dobert, to learn the steeplechase, and perfect it like no other. Evan was running where few of us ever get, on WR pace, and way above anywhere he had ever been before. And , even with the fall, he ran 8:00.45 for the steeplechase! 
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Nick Symmonds, photo by PhotoRun.net

Anyone who discounts Nick Symmonds in a Championship Trials race is just delusionary. Many had discounted the Lewis & Clark alum since 2014. Au contraire mes amis. Nick Symmonds dropped a nifty little 200 meter closer and took everyone out. As Duane Solomon collapsed, Symmonds came from way back to take the lead from Cas Loxsom and Erik Sowinski.

This was one of the highlights of a Sunday funday at Hayward Field where the weather cooled down and the track speeded up! 

Here is how Roy Stevenson found last Sunday at Hayward Field, Day 4 of the USATF Outdoors. 
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Evan Jager, photo by PhotoRun.net

Evan Jager is a threat to Kenyan dominance in the steeplechase. He showed that on Saturday night in the AREVA steeplechase. In a thrilling and heart breaking race, Jager took the lead over the last 800 meters and clipped a barrier with 100 meters to go, got up and still finished in 8:00.45. Jairus Birech broke eight minutes to take the WL.

In this piece, Justin Lagat wrote this piece on a view from Kenya this very morning! It is early evening in Paris, as I have BEin sports on, watching Wimbledon. Enjoy your Sunday, get in a run and enjoy your friends! 
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The battle supreme, Jager vs Birech, photo by PhotoRun.net


What a meet last night! First, we were worried about the heat and humidity, but it cooled down and one World Leader after another. The women's 5000m was a fabulous race, and a fast time, but one of few non World leaders! 

Alfons Juck, with EME News, is one of our partners. Alfons provides event by event coverage of the meet, so enjoy the below. I am off for my two hour walk around Paris on a Sunday night, before meeting some friends. 

Enjoy your Sunday. 
Week Three, Day Seven

Sunday, July 5, 2015

Greetings from Paris!

Today is your long run day. Join up with some friends and try running in a park or on a trail! 

Enjoy your run. 

Sunday: Easy 7-mile run on grass or dirt with friends. (400 Mile: 6 miles/300 Mile: 5 miles)

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In her storied career, Deena Kastor won World XC bronze, Olympic marathon bronze, and won numerous USA titles. And she is not done yet! photo by PhotoRun.net
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Evan Jager, photo by PhotoRun.net

In a race I will probably never forget, Evan Jager ran his heart out in the steeplechase, clipped the final barrier, hit the ground, ran through the finish and ran 8:00.45. I estimate that he was on 7:56 pace!

I decided after the kilometer to try and do a live report, and here is what I did. You here it as I saw it. My surprise when Evan Jager fell and my absolute frustration that Omega, the timing sponsors, could not get their damn app working nor provide us with basic times during the meet. 
But, that is for another column. 

Evan Jager has been one of my favorites for a long time. Today, he became an immortal. Soon, he will break 8 minutes in the steeple. 

And neither I nor anyone else in the stadium will ever forget this race. 

Why is it that AREVA Paris leaves me breathless?

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Jairus Birech weeps as he has broken 8 minutes for the steeplechase in a race where Evan Jager stumbled and ran 8:00.45, photo by PhotoRun.net

The performances just built on each other. 

We started with a battle over the 400 meters with Kirani James and Wayde Van Niekirk, who battled James down to the wire, running a NR for South Africa of 43.96. 

We had a women's 100 meters, where the Jamaican Pocket Rocket, aka Shelly-Ann Fraser-Pryce won in 10.74 over Blessing Okagbare in 10.80 and English Gardner in 10.97. 

The women's 800 meters saw Eunice Sun hold on after a first lap of 56.33 and her final 1:56.99. But behind here! Cuba's Rose Marie Almanza, who ran 1:57.70, and Swizterlands' Selina Buchel, who ran 1:57.95 NR, not knowing her time until IAAF's Mark Butler told her in the mixed zone and she had to run to the screen to believe it! And Molly Ludlow, who ran a PB of 1:58.68 in fourth and Chanelle Price, who ran 1:59.10, her PB, in fifth! 

In the women's 400 meter hurdles, Zuzana Henjova won, in 53.76 WL. But then, it came. Sara Slot Peterson, who ran Danish NR of 53.99 and Adekoya Oluakemi, who ran PB of 54.12! 


The men's 1,500 meters had Taoufik Makhloufi, 2012 Olympic champion, fresh off a scary 2:13.08, making him numero 4 on all time list, try and hold off the Kenyan chargers, as Silas Kiplagat won in 3:30.12, Suleiman Ayanleh in 3:30.17, and Ronald Kwemoi, in 3:30.43, all went by the Olympic champion, relegating him to fourth in 3:30.50. It is a sobering thought to know that Henrik Inginbritson was 11th in 3:32.85.

An exciting 110m hurdles as Orlando Ortega battled David Oliver, with the former Cuban winning in 12.94 WL, with Oliver at 12.97, and Sergey Shubenkov at 13.06! 

Some of the big surprises were because of upsets.

Renaud Lavillenie finished sixth, clearing only 5.71m, although he did try and clear 5.86m. Valerie Adams, coming back after two surgeries on her shoulders, could only muster 18.79 meters to Christine Schwanitz' 20.31m throw. This ended a 56 competition, five year winning streak for the shot put, one of the most dominating feats in sport. For Schwantiz, the victory was sweeter as she had never defeated the Kiwi star before. 

Three major events to go!

A brilliantly gutty run by Evan Jager, who battled Jairus Birech through 2:37, 5:11, and then, clipped a barrier, fell, got to his feet, as Jairus went by to run 7:58. Jager held on, running 8:00.45, a new AR!

In the women's 5000 meters, Genzebe Dibaba and Almaz Ayana hit the 3000m in 8:36.5 and it was on. Swapping the lead every other lap, it was close until final lap, hit in 13:13. The final time of 14:15.92, as Genzebe Dibaba went by and opened real estate-12-15 meters over Almaz Ayana. The two athletes did not shake hands after the race. I guess that they will not be jogging together soon. 

In the final event, the men's 100 meters, Asafa Powell won in 9.81. He just moved down the track as the pretenders to the crown tried to crowd him, but to no use. France's Jimmy Vicaut, fast but fragile, equalled the European record of 9.86, as Mike Rodgers finished the top three in 9.99. 

A great meet, and a fantastic night of track in weather that had cooled down after threatening 100 degree temperatures! 


One of the toughest events in athletics is the 110 meter hurdles.

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The high hurdles, as some call it, is a combination of sprinting skills and hurdling skills.

As Renaldo Nehemiah (first man under 13 seconds in hurdles, 8 WRS), a man who owned the WR for the 110 meter hurdles for ten years and nearly five months would tell you, " the 110m hurdles is all about establishing a rhythm."

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Aries Merritt, photo by PhotoRun.net

Two of the wiliest veterans in the 110 meter hurdles are Aries Merritt and David Oliver. We had the opportunity to interview both Aries and David together. 

Aries Merritt is the 2012 Olympic champion and WR holder in the 110m hurdles. David Oliver is the 2008 Olympic bronze medalist, 2013 World Championship gold medalist and the former American record holder. 

Listen to the interview when you can. It is interesting. Listen to their laughing and their candor, but also note their observational skills. Note how they respect each other. 

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David Oliver, photo by PhotoRun.net

I asked Aries Merritt to describe the best traits of David Oliver in the 110 meter hurdles. Merritt spoke about how strong David is on the last half of the race. I then asked David Oliver the same question regarding Aries Merritt and David noted that Aries' trail leg is exceptional over the barriers. 

David Oliver also said that, every time he races, he needs to be a world class performer and be ready to race, or he should not go out there. 

It is the nature of elite athletes. And for 110 meter hurdlers, who compete in the most competitive event on the men's schedule, respect is a big part of the game. 

Raphael Holzdeppe is the 2013 World Champion in the pole vault, having upset Renaud Lavillenie in Moscow. 

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After that meeting, he went into that cold corner of hell in our sport known as injury. 

For nearly two years, Raphael battled injuries, and it stung him deeply. He lost, perhaps, some of his confidence. 

Well, the ebullience is not all of the way back, but Mr. Holzdeppe is back. He had some fine jumping, two strong meetings in a row, with a 5.85m, and a 5.92m! 

In the presser on Friday, July 3, Raphael was relaxed and fun, speaking about what was missing from his jumping and how he is more guarded this year, in terms of competitions. 

A talent, one of the few people who can challenge le roi de la perche, Raphael Holzdeppe will be fun to watch in the Meeting AREVA. 


Today is the 4th of July. You have an off day today, but, if you want to run a 4th of July race for fun, join some friends and have a blast. Keep it easy though! 

Training in week four begins to get more challenging, so hydrate, rest and have fun! 

Saturday, July 4, 2015. Week Three, Day Six. No Workout. Walk, Bike, spend some time with friends and family and consider how lucky you are in your life. Consider the good things. 

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Nick Willis, the 2008 Olympic silver medalist at 1,500m, is a fine cross country runner, photo by PhotoRun.net

Pascal Martinot-Lagarde is the 2015 European Indoor Champion in the 60 meter hurdles. Last summer he set a new French NR of 12.95, breaking the NR of 2005 World Champ Ladje Dacoure. 

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Pascal Martinot-Lagarde, photo by PhotoRun.net

Pascal Martinot-Lagarde is one of the four world class French male hurlders and two French women hurdlers. It is an event in renaissance in France.

In this interview, done on July 3, 2015, Pascal Martinot-Lagarde goes into great detail on his racing style, his strengths and weaknesses. 

The 110m hurdles tomorrow will be a very competitive race. Martinot-Lagarde tells us that in the big races he delivers. That was true at AREVA and in Monaco last year. 

Let's see how he does in Paris.

As Pascal Martinot-Lagarde noted, Beijing is the goal. 

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Valerie Adams, photo by PhotoRun.net

This is Valerie Adams. She is the most dominant athlete  in women's track and field. With 56 straight wins, Valerie is back from a double surgery. Cathal Dennehy caught up with her to discus her comeback, her focus on the Paris DL, and her plans for the future. 
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Almaz Ayana, photo by PhotoRun.net

Almaz Ayana ran 14:14.32 for the  5000 meters in May 2015 in Shanghai. She told media later that she did not know that she was so close to the WR.

On Saturday, July 4, Almaz Ayana will battle Genzebe Dibaba, who has run 14:19.76. This should be a dream race, but is it the kind of race that one can set a WR in?

The pace that has been guaranteed is a requested 68 second a lap through the 3000 meters. Dibaba and Ayana have apparently agreed to lead each other lap and then, battle it out. 

The interview was an example of the level of complexity in the Paris press conferences. A translator for the Ethiopian runner would ask her questions in her native dialect, then respond to the French host in French who would then translate to us in English.

Ayana was quite sweet and spoke of her time as a steeplechaser. She wants to run fast and wants to do it in Paris as she is fond of the meeting AREVA and has won here (in 2013).

At the very end of the interview, Almaz said, in perfect English :"Thank you" and smiled. 

Does she understand English? 

Not sure, but her race will be most fascinating. 

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The USA Outdoors Championships were held in Eugene, Oregon from June 25-June 28. A celebration of all things track and field, the US Champs are at the same time a fantastic track meet but also the prime example of how tough our sport truly is.

To make the US team, one must finish in the top three. That means, every two years for a World Champs and every four years for the Olympics, one must finish in the top three (and make standards in WC and Olympics). In World Champs, there are byes for Diamond League champs and defending champions, so, in some events (like 110m hurdles), US will send four athletes. 

The conditions were terribly hot, around 40 degrees Celsius (95-100F) with high humidity, was part of the story for Thursday through Saturday. The crowds were a bit less than expected, but that was probably due to four major events in a month. 

In this audio, I was sitting in the stands at the 50 meter mark of the 100 meters, watching the 5000 meters, 110 hurdles and 200 meter races while enjoying a meet with some wonderful moments. 


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David Oliver, photo by PhotoRun.net


The Meeting AREVA is the first Diamond League meeting in the second half of the season. It is held on 4 July, so you find yours truly in Paris, on the US Independence day. What a way to celebrate with the wonderful French crowd in Stade de France! 

Here is Alfonz Juck's event by event preview of this must see event! 

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Vinn Lananna, photo by The Shoe Addicts

In this interview (a three parter, mind you) of Vinn Lananna, Vinn provides us much food for thought! Here is the third part, shot by Tim Jeffreys and edited and produced by the Shoe Addicts. 


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Vinn Lananna, photo by the Shoe Addicts

Vinn Lananna is the CEO and architect of Portland 2016, Eugene 2021, and of course, Tracktown USA. 

Vinn brings energy and drive to the world of athletics. He also knows how to avoid the minefields that have ended many drives for World Championships in the US for decades. A fine coach and administrator, Vinn continues to shake up the track and field culture in the US with his concept of a Track League. 

The difference with Vinn's idea and others? He actually has sponsors and investors in the waiting room. 

This is part two of the three part series on Vinn Lananna done on June 28, 2015. Our videographer is Tim Jeffreys and this video was edited and produced by our digital partners, THE SHOE Addicts. 

Taoufik Makhloufi, the Algerian star who won the 2012 Olympic gold at 1,500 meters, is back! On July 1, 2015, in Nancy, France (near Strasbourg), Makhloufi broke the 1000m Algerian record of one Nouredine Morcelli, (three time WC, 1996 Olympic gold) of 2:13.73 with his own brilliant 2:13.07. 

Makhloufi, fresh off his third place at the Pre Classic in the 800 meters, caught up with Chris Chavez, who is touring Europe for RunBlogRun this summer.

Here is update on Makhloufi by Chris Chavez. 

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Ezekiel Kemboi, photo by PhotoRun.net

The steeplechase, 5000 meters and 1,500 meters will be HUGE at Meeting AREVA on Saturday, 4 July. Justin Lagat, of Kenyanathlete.com, wrote this piece for us. 

The steeplechase will be of particular interest to this writer, as Evan Jager is racing here. After his 3:32.97, the fastest 1,500m of year, Jager is ready to roll. 

If the conditions are good, and they can possibly be too hot and humid, Jager might wake up Mr. Kemboi tomorrow. 
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Genzebe Dibaba, photo by PhotoRun.net

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Almaz Ayana, photo by PhotoRun.net

The Meeting AREVA or Paris DL is a meet to behold. Held in the confines of the Stade de France, with 45-50,000 screaming French fans, the Meeting AREVA is an event all track fans should see. 

Why?

Well, I will tell you. From the setting, to the quality of races, to the crowd, to the setting in St. Denis, the Meeting AREVA is a super athletic meeting. 

This year, even without Usain Bolt who is a )injured b) kind of injured, but in need of some serious training or c) none of the above, the Meeting AREVA is chock full of great competitions. 

One of the important points I would like to make about the DL is that behind every major meet, there is a key spirit or figure. At Pre, it is Tom Jordan, at New York, it is Mark Wetmore, in Paris, it is Laurent Boquillet. Laurent knows how to sell a major meeting as well as put together the right combination of WR chases and battles on the track! 

Here is Cathal Dennehy's Five Events to watch on Paris. It has become one of his most popular columns. 


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Omar Craddock, photo by PhotoRun.net
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Will Claye, photo by PhotoRun.net
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Marquis Dendy, photo by PhotoRun.net
The Triple jump is an event that most kids are familiar with, but few master. Well, except in Cuba, and at the University of Florida, AKA , 'the University of Flight". Zac Neal, in his second story for RunBlogRun.com, wrote about the 1,2,3 plus automatic qualifier in the men's triple jump coming from the University of Florida.
Oh and one other thing, Omar Craddock is a sports entertainer. Any footwear brand, or sports company that needs a young man who is athletic, can go viral and has a story that America would love, the find Omar Craddock: he needed a sponsor!

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Week Three, Day Five, July 3, 2015, Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


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Desi Linden, photo by PhotoRun.net
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Flanagan-Meucci-Gebremariam-Hasegawa, photo by PhotoRun.net

The AJC Peachtree is the largest 10k race in the world. It is a race where if one breaks sixty minutes for the 10,000m distance, then, you get a very cool and unique t-shirt. Rich Kenah, the Executive Director of the Atlanta Track Club and AJC Peachtree Road Race is building a stronger ATC and stronger race. 

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Rich Kenah, photo by PhotoRun.net

By using innovation, by adding and developing long term marketing programs and by adding a team concept to the race, Kenah gets it: the sport can only prosper when we look long and hard at the present and see how we can improve and build. 

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Asafa Powell, Photo by PhotoRun.net

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Renaud Lavillenie, photo by PhotoRun.net

Asafa and AirLavillenie ready

PARIS (FRA): The stars are out in Paris. And they're making the most of the venue. Renaud Lavillenie and Asafa Powell, two of the hottest names in world athletics, each kicked off the Meeting Areva 2015 in style on Thursday. Indeed, the French pole vaulter and the Jamaican sprinter jumped... onto a boat, on the River Seine, to head off to the press conference to launch the French stage of the IAAF Diamond League, organised in a room steeped in history within Paris' Hôtel de Ville. Powell also said: "It would have been nice to have run against Bolt it's a shame. That said it doesn't make much odds to me. I'm going to run my own race. I'm in good shape. With a view to the Worlds in Beijing, it would be good to run a little faster than my times so far this season." Renaud Lavillenie, as relaxed as ever two days before the Paris meeting, is once again eagerly waiting to push open the gate to the Stade de France. He reckons he's pulled off some 'interesting things' in training over recent days. He also says that he's ready to finally jump at least 6 metres on Saturday. The Frenchman has planned to begin his competition at 570 cm, using a 13.8 or 14.0 pole. Weather forecast says it should be a nice summer evening. "Some very favourable conditions for the sprint, the hurdles and the field events," explains Laurent Boquillet, the sports director. The French Athletics Federation, owner and organiser of the event, is expecting 45 to 50,000 spectators, including several thousand youngsters invited by the Secours Populaire, a charity organisation giving assistance to the poor. Bernard Amsalem, the President of the FFA, explains: "The evening will also be punctuated by two special highlights: the awarding of the London Olympic bronze medal for the French 4x100m, where they have just ranked 3rd after the American relay team were relegated, and a celebration of the 50th anniversary of the world record mile, set in 1965 by Michel Jazy". 

Editors note: Asafa Powell and Renaud Lavillenie will draw 45,000 plus into the Stade de France on Satuday, July 4, 2015. It could be 42 C or 102 F on Saturday. There will also be some serious hurdling and an amazing steeplechase. 

Powell is right off the Jamaican Trials and Lavillenie will be vaulting high. He is ready to vault! 


Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

This is our summer cross country training program. If you want to be a success in the fall, you have to run over the summer. Get some friends, give us an hour each day and we will get you in shape (you do have to run yourselves). 


Week Three, Day Four, July 2, 2015, Thursday: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.


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The end of the race: 2014 BUPA Edinburgh Cross Country, photo by Dan Vernon, Vernon Photography

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This is part one of three parts of Vinn Lananna interview from Sunday, June 28, 2015. Vinn announced a new Track & Field League that would be introduced in the U.S. in 2016. Sounds very exciting and is innovative. 

Lananna has been working to bring more opportunities to athletes in US. The gist is, the meets within a League format, will be located across the US! 

More to come in part 2. 

Special thanks to Tim Jeffreys. 

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.


Week Three, Day Three, July 1, 2015: Today is first day of July! Get your friends to run with you! 

Wednesday: Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.


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Molly Huddle, Shalane Flanagan, Emily Infeld, Amy Cragg in the USA 10,000m-all ran cross country, photo by PhotoRun.net

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