February 2017 Archives

Storl_DavidQ-EuroInd15.jpgDavid Storl, photo by PhotoRun.net

Title defenders
BELGRADE (SRB): In total 6 men and 4 women will try to defend their titles from Prague 02 Arena 2015 in Kombank Arena of Belgrade in 2017. They are Richard Kilty in the 60 m, Pavel Maslak in the 400 m, Ali Kaya in the 3000 m, Pascal Martinot-Lagarde in the hurdles, Michel Torneus in long jump, Nelson Evora in triple jump and David Storl in shot put. On the women side Selina Buchel in the 800 m, Alina Talay over 60 m hurdles, Ivana Spanovic in long jump and Anita Marton in shot put. Also competing in other events are Marcin Lewandowski (won 800 m in 2015, now runs the 1500 m) and Katarina Johnson-Thompson (won pentathlon, now in long jump). Also both winning teams in the 4x400 m are competing, Belgium men and French women.

RunBlogRun opines: One of the amazing things about European Indoors is that at least a few young athletes will use this event to remind the world that new stars are always emerging. Who will it be in 2017? It is also the place where veterans remind us that spirit and muscle memory are pretty potent talents in championships.

Stadium-EuroInd15.jpgPraha 2015 European Indoor Championships, photo by PhotoRun.net

567 from 49


BELGRADE (SRB): In total 567 athletes from 49 countries are entered for 34th European Indoor Championships in Belgrade this week. Germany has the biggest team with 46 names. In the same time before 2015 European Indoors in Praha 643 athletes from 49 countries have been entered. Missing are Liechtenstein and Russia because of the ban.

RunBlogRun opines: My first Euro Indoor was in 2011 in Bercy. What do I enjoy about the Indoors? Athletes from so many countries, and a crowd that enjoys athletics. Goteborg in 2013 was creative and my first return to Goteborg since 1995. Prague in 2015 was fantastic, with a receptive crowd, some surprise winners and great moments of track and field. Watch for our coverage of both Euro Indoors and USA Indoors.

Alyssa Wilson shot put champion.jpgAlyssa Wilson sets the new national high school shot put mark Tuesday night during The Armory's Eastern States Indoor Championships. Photo by John Neapolitan.

Congrats to Alyssa Wilson, whose fine shot putting resulted in this new shot put record. Special thanks to Nick Nicholas for this update and John Neapolitan for the photo of this fine young athlete. Another example of how deep athletics is in the U.S. and why we will be a global athletics power for a long time into the future.

Allyson Felix hints of 2020

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Felix_AllysonR-OlyGames16.jpgAllyson Felix, Rio 2016, photo by PhotoRun.net

LOS ANGELES (USA): Allyson Felix has hinted she is planning to compete through until the 2020 Olympics in Tokyo, informs Sport24. "Yes, I think I want to do it. I am still excited about the sport," said Felix on Tokyo 2020 which would be her fifth Olympics.

RunBlogRun Opines: Allyson Felix has been a professional athlete since she was 18, way back in 2003. She was the first of a generation of athletes who tried that go pro real young thing, and she, arguably, was the most successful. Allyson Felix can race in her sleep, and most of the time, win.

Okay, I have to say it. Best women's race in Rio was the women's 400 meters. And Allyson Felix took the silver, after battling Shaunae Miller. That silver was probably the hardest earned medal in Felix's career. It was also one of the most exciting races as both Miller and Felix were totally wiped out, having given their all. Also, thought NBC was totally off on their comments on Ms. Miller's leap at the finish. It was not unique or bordering un sports person like. Just go back to Klaus Peter Hilldebrand in 1976 Montreal Olympics, or Jenna Prandini in the 200 meters at the U.S. Trials in 2016.

Jenkins_EricFV-Millrose17.jpGEric Jenkins, 2017 Wanamaker Mile Champion, photo by PhotoRun.net

Asher_Dina-LondonDL15.jpgDina Asher-Smith, photo by PhotoRun.net

LONDON (GBR): European 200m champion Dina Asher-Smith is aiming to return to the track in time for the Muller Anniversary Games in London on 9 July ahead of the World Championships, informs British Athletics. "I want to do well at the IAAF World Championships and the Müller Anniversary Games is a key part of my preparations this year. I will face the best athletes in the world in my final race in the Olympic Stadium before heading into the holding camp," she said. Asher-Smith is currently out of action and on crutches after breaking a bone in her foot in a freak training accident earlier this month. "I can't be too angry, accidents happen. I've done it with enough time to make a full recovery and get some training before the outdoor season. It is a better time to happen than May."

Tuesday are long days of work on the track. Warm up well, and stay focused and hydrated. Cooldown well and get out of wet clothes asap.

Centrowitz_MattFHR1d-OlyGames16.jpgMatthew Centrowtiz, photo by PhotoRun.net

Tuesday, February 28, 2017. Long Day of intervals, Warm up, Sub maximal interval workout, 16 x 400 meters, at 2 mile race pace. So if you run 10:40, your pace is 80 seconds per 400 meters, if you run 10:00, your pace is 75 seconds a 400 meters. 200 meter jog in between each 400 meters. Over the last two 400 meters, drop the pace to your current mile pace. So, if you run 4:48, that pace is 72 seconds per 400 meters. Cooldown long and relaxed. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).

Keflezighi_MebBikes-BostonM14.jpgMeb Keflezighi, all alone in Boston (2014), photo by PhotoRun.net
Updated February 27, 2017
Meb Keflezighi is scheduled to run his late Boston Marathon as an elite marathoner on April 18, 2017. Meb just ran his first race of 2017, on Sunday, February 26, when he finished third in the Gasparilla Half Marathon in 1:03:30.
As we consider Meb's long career and success, I figured that it would be a great time to re-read this 2012 story on Meb and his coach, Bob Larsen. It is a unique relationship in terms of its length and support.
One final thought. The amazing movie on Coach Larsen, City Slickers, is now available for rent or purchase at Amazon.com, here is the link: https://www.amazon.com/City-Slickers-Cant-Stay-Me/dp/B06WV8MHJ3. Bob Larsen is one of the finest coaches ever to come out of our athletics programs in North America. This is a great film, and will resonate with all coaches and those who love the sport.

Stefandini_Ekaterini-OlyGame16.jpgEkaterina Stefanidi, photo by PhotoRun.net

BELGRADE (SRB): Olympic and European pole vault champion Ekaterini Stefanidi feels she is in shape to challenge Yelena Isinbayeva's championship record of 4.90m at the European Indoor Championships in Belgrade, informs European Athletics. "The gold medal is the most important thing so if I win with 4.40m, I'll still be happy. But it's definitely something in the back of my mind. Last year I got the outdoor record from [Isinbayeva] so it's definitely a goal. I think I'm ready to jump 4.90m right now. We are still fine-tuning my run and my training is to peak for London and not for Belgrade," she said.

Updated February 27, 2017.

City Slickers, the movie featuring Coach Bob Larsen, is now available for sale. We highly recommend the video! We worship the man! You can purchase or rent at https://www.amazon.com/City-Slickers-Cant-Stay-Me/dp/B06WV8MHJ3. Here is part two of Cathal Dennehy's fine interview with Coach Bob Larsen.

This is the second part on Bob Larsen by Cathal Dennehy, one of our new favorite writers, who will be gracing the pages of RunBlogRun.com and several of our pubs.

coachandmeb.jpg
Meb, Coach Larsen with the Bible of the Sport, TFN,
photo courtesy of UCLA newsroom
Cathal Dennehy truly enjoyed meeting with Bob Larsen, as would any track fan. Larsen has been a long time coach and thoughtful developer of American middle and long distance talent. It is the relationship that he has with Meb Keflezighi, that sparks so much interest. Now 39, Meb Keflezighi just finished fourth in the TCS New York City Marathon, running down Stephen Kiprotich, the Olympic and World Champion from Uganda, and Geoffrey Mutai, one of the fastest marathoners under all conditions.
"Why didn't Meb just wave it in in sixth or fifth? He had to run that last 800 meters very hard to get fourth place" a beaming Bob Larsen asked me, already knowing the answer, in the New York Road Runners Media area in New York.
Well, Coach Larsen, it is because of you, that Meb is still running. That relationship should be analyzed and copied by coaches and athletes around the country.
In this second part of the two part interview, our Irish friend, Cathal Dennehy, gets into the geek stuff to illuminate Coach Larsen's methods.

Taylor_Christian1a-Rio16.jpgChristian Taylor, photo by PhotoRun.net

LONDON (GBR): Olympic winner in triple jump Christian Taylor said for website of World Championships in London: "To be completely honest this is the first January I've been healthy and not hit any kind of snags. Probably the first time since 2012. For some reason January just isn't my month. I don't know what it is but every January something happens but this is the first one, knock on wood, I haven't had any issues. My coach and I were rejoicing. It puts you mentally in a better position going into the following months."

RunBlogRun opines: The triple jump is an event that puts much pressure on the body. Way back in the 1990's, Seb Coe noted that the triple jump was very tough on the body, in speaking about the amazing jumping of WR holder Jonathan Edwards. Same is true today. Christian Taylor has risen to the top, had challenges, and rose back to the top. Nice to see him healthy early in the year.

The big question is, can he get the world record? The answer is yes. But, in events like the TJ, and actually, in all events in our sport, world records are terribly difficult. Christian Taylor has come amazingly close. I want to be there when he breaks the WR. It will be an amazing day!

Updated February 27, 2017.

City Slickers, the movie featuring Coach Bob Larsen, is now available for sale. We highly recommend the video! We worship the man! You can purchase or rent at https://www.amazon.com/City-Slickers-Cant-Stay-Me/dp/B06WV8MHJ3. Here is part one of Cathal Dennehy's fine interview with Coach Bob Larsen.

Keflezighi-Larson-USAMOT04.JPG

An athlete and his coach, US Olympic Trials 2004,

photo by PhotoRun.net

As the man who has guided Meb Keflezighi for the duration of his senior career - and one of the most instrumental figureheads in the renaissance of American distance running - Bob Larsen is a man with an enviable wealth of wisdom when it comes to coaching.

Currently, Larsen coaches just Keflezighi, though the number of athletes he has developed from high school to college to elite levels down through the years is colossal. His coaching has spanned all levels of the sport, from his days at Grossmont College in the 1960s to a successful tenure as UCLA Head Coach in the '80s, and more recently working at the Mammoth Track Club - and in 2005 his achievements earned him the prestigious Bill Bowerman award from the National Distance Running Hall of Fame.

Larsen is in New York this weekend to follow his star pupil Keflzighi on his attempt to regain the New York City Marathon title, and he spoke to Cathal Dennehy for RunBlogRun yesterday and allowed us to pick his brains on a range of topics. Here is the first of a two-part discussion.

Ahmed_Mohammed1-Pre16.jpgMo Ahmed, photo by PhotoRun.net

Cheserek_Edward1-Millrose15.jpgEdward Cheserek, photo by PhotoRun.net

Cheserek 3:52.01 WL, Ahmed 13:04.60 WL


BOSTON (USA, Feb 26): At Boston University Last Chance Meet Edward Cheserek of the University of Oregon flew cross-country and made the long trip worth it, setting an NCAA record, Kenyan indoor record, and world lead in the mile with a 3:52.01 time. Cheserek won a very fast race that saw each of the top six men set PB's, including Kyle Merber finishing second in a career best 3:52.22. In the 5000m, Mo Ahmed ran a Canadian national record 13:04.60 to lead six men under 13:13, thanks in part to great pacemaking from Nike Bowerman Track Club teammates Dan Huling and Evan Jager. Eric Jenkins (13:05.85), Ben True (13:06.74), and Ryan Hill (13:07.61) all finished behind Ahmed in a hotly contested race, and all recorded 2017 IAAF World Championships qualifying marks (entry standard is 13:22.60). For the women, Molly Huddle and training partner Emily Sisson went one-two in the 5000m, timing 15:01.64 to 15:02.10. Sisson's time was a large PB, and they too got their world champs qualifiers (15:22.00 is the standard). Bolade Ajomale from Canada won the 60 m in 6.64 and Christopher Belcher clocked fast 20.59 PB in the 200 m. In women 400 m national record for Puerto-Rico as Grace Claxton achieved 52.64. From RRW.

Mo Farah Explains (with links)

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642615196.jpgMo Farah, photo by Getty Images/British Athletics

Mo Farah explains
LONDON (GBR): Thetelegraph.co.uk writes that Olympic winner Mo Farah has denied any accusations of wrongdoing after reports that his coach Alberto Salazar abused prescription medication and drug infusions on some of his runners.´"Its deeply frustrating that I'm having to make an announcement on this subject," he said. "I am a clean athlete who has never broken the rules in regards to substances, methods or dosages and it is upsetting that some parts of the media, despite the clear facts, continue to try to associate me with allegations of drug misuse. I'm unclear as to The Sunday Times's motivations towards me but I do understand that using my name and profile makes the story more interesting but its entirely unfair to make assertions when it is clear from their own statements that I have done nothing wrong. As I've said many times before we all should do everything we can to have a clean sport and it is entirely right that anyone who breaks the rules should be punished. However, this should be done through proper process and if USADA or any other Anti-Doping Body has evidence of wrongdoing they should publish it and take action rather than allow the media to be judge and jury." UK Athletics also denied any allegations of impropriety, saying in a statement to The Sunday Times: "To our knowledge, all doses administered and methods of administration have been fully in accordance with Wada approved protocol and guidelines."

Here's story in the London Times: http://www.thetimes.co.uk/edition/news/coach-alberto-salazar-accused-of-endangering-mo-farah-with-drugs-p9njschrb

Here's story from Guardian on Mo Farah denying allegations made in London Times: https://www.theguardian.com/sport/2017/feb/25/alberto-salazar-link-mo-farah-leaked-us-report-usada-russian-hackers

Here's final piece from Sean Ingle of the Guardian: https://www.theguardian.com/sport/blog/2017/feb/26/alberto-salazar-mo-farah-allegations

RunBlogRun opines: The story in London Times, seems to be a rehash of the 2015 and 2016 stories. Is this about finding if Mo Farah has cheated or knocking him down because he uses an American coach and trains in the U.S.? Not sure if there will ever be concrete evidence in any direction. It is one of the most damning parts of alleged doping in sport. So much is based on rumors.

The first day of the week is a pretty relaxed day. Enjoy your run, have fun in your strideouts. Remember to cooldown.

Campbell_Kemoy-Armory16.jpgKemoy Campbell, photo by PhotoRun.net

Monday, February 27, 2017. Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Ahmed_Mohammed1-Pre16.jpgMo Ahmed, Pre Classic 2016, photo by PhotoRun.net

Mo Ahmed is a graduate of the University of Wisconsin. That is very important to me, since, I lived in the People's republic of Madison and its environs, for two decades.

And his win today, over 5000 meters at the BU Last Chance meet, was at the deepest 5000 meters of the indoor season.

McCartney_ElizaR-Rio16.jpgEliza McCartney, photo by PhotoRun.net

Crouser_RyanW-USOlyTr16.jpgRyan Crouser, photo by PhotoRun.net

McCartney 482, Crouser twice 22.15
AUCKLAND (NZL, Feb 26): New Zealand´s Olympic pole vault medalist Eliza McCartney was the local star at the Auckland Track Challenge meet. After her impressive 470 clearance indoors at Britomart on Wednesday to win the Vertical Pursuit, the 20-year-old Aucklander thrilled a big crowd in sunny conditions with a clearance of 482. That improved her own PB, and national record, by 2cm, and was also a 1cm improvement on Alana Boyd's Oceania record. "I was super happy to get that, not only because it's my all-time PB, it's also a massive PB for the runup I was on, and I'm pretty sure it's a world lead for the year and an Oceania record. So I banged them all out in one which is really nice," she said. She then tried at 490. "I think I would have been able to give 4.90 a much better crack if I hadn't had all that emotion in the competition beforehand. My legs were quite jelly and shaky by the end of it, so it becomes much harder to control the runup and takeoff," McCartney added. Canada's Alysha Newman finished second with 450, while American Morgann Leleux (440) shaded Auckland youngster Olivia McTaggart (430) for third. Another superb result in men shot put as Olympic winner Ryan Crouser achieved massive 22.15 World lead and NZ All-Comers record ahead of Tom Walsh 21.88 (NZ resident record) and Jacko Gill 20.92 with Damien Birkinhead 20.54. "I kind of surprised myself a little bit last week in Christchurch," said Crouser who threw 22.52 to win the Olympic gold in Rio. "I was just hoping to match Christchurch here and managed to be really consistent. This is probably my most consistent meet outside of the Olympics and it's still really early so I'm really, really happy," said Crouser. His superb series: 21.71 - 22.03 - 21.43 - 22.08 - 22.15 - 22.15.
On the track, it was an Australia sweep of the first four places in the men's 800m, with Josh Ralph winning (1:47.75), similar story in the 5000 m where the visitors from across the Tasman filled the first four spots as well, headed by Brett Robinson who won in 13:22.93 over Dave McNeill 13:29.11. Katherine Marshall (2:02.90) caused an upset in the women's 800m when she beat Rio Olympian Angie Petty (2:03.05) in the 800 m. With the help from stuff.co.nz.

Here's the video of Eliza McCartney's pole vault NR and Oceanic record:

Huddle_MollyWideF-NYC16.JPGMolly Huddle, photo by PhotoRun.net

Updated February 26, 2017

Molly Huddle just ran a 15:01.64, negative splits, at BU Last Chance Meet, with Emily Sisson right behind her (15:02.10). Molly told FloTrack she will race the United Airlines NYRR Half Marathon on March 19! But, then (thanks Molly), Molly Huddle will go back to the track and the 10,000 meters and 5,000 meters for 2017! Congrats to Molly and her training partner, Emily Sisson! Great races in Boston!

This feature on Molly Huddle, on her amazing year of 2016, was written by David Hunter. Molly's hard fought year, like the years that preceded it, are like a tapestry of the athlete's complete career. Many more races to run for Molly Huddle, as David Hunter writes in this fine piece. We, her fans are most fortunate.

Spanovic_Ivana1-OlyGame16.jpgIvana Spanovic, photo by PhotoRun.net

Ivana Spanovic 696 WL
BELGRADE (SRB, Feb 25): Top test within first time athletics competition in the Kombank Arena. The Balkan Indoor Championships brought World leading long jump by local star Ivana Spanovic with 696 cm. Towards next week important to note also Croatian pole vault record by Ivan Horvat 576 beating World indoor gold medalist Kostadinos Filippidis 571. Also Stipe Zunic 20.77 in shot put over Bosnian Mesud Pezer 20.12. In long jump Albanian record for Izmir Smajlaj 798. In women triple Greek Paraskevi Papahristou 14.19, Slovenian Tina Sutej 445 in pole vault and Bulgarian Radoslava Mavrodieva 18.10 in shot put over Emel Dereli of Turkey 17.80. Fast 7.63 national record in 60 m Hurdles by Milan Trajkovic, running for Cyprus. Another interesting win for Cyprus in high jump 225 by Vasilios Constantinou. For Serbia winners Elzan Bibic in the 3000 m national U20 record 8:06.98, Tamara Salaski 53.69 in the 400 m and Amela Terzic 4:13.14 in the 1500 m. Turkish wins Batuhan Altintas 46.92 in the 400 m and Tugba Guvenc 3000 m in 9:11.06. Bulgaria had the fastest sprinters with Denis Dimitrov 6.73 and Inna Eftimova 7.35. Women hurdles winner Elisavet Pesiridou posted 8.10 and in women high jump top three over 186 with Slovenian Marusa Cernjul winning ahead of Marija Vukovic of Montenegro and Croatian Ana Simic.

RunBlogRun opines: Ivana Spanovic is the finest European long jumper of her era. Her battle in Rio with Brittney Reese and Tianna Bartoletta was a profound epic long jump experience. In 2015, I had the privilege of observing Ms. Spanovic leap in Malmo, then, in Prague at the European Indoors. Spanovic is a long jump star and should be one of the highlights of Belgrade 2017.

Dibaba_GenzebeFV1-Lausanne16.jpgGenzebe Dibaba, photo by PhotoRun.net

Genzebe 2:33.06, Taplin 45.19
MADRID (ESP, Feb 24): Last EA Permit meet of the indoor season 2017 in Madrid saw Genzebe Dibaba trying to break the 1000 m World Indoor record 2:30.94 by Maria Mutola in 1999. She ended with 2:33.06 national indoor record and 8th best performer ever. It was her first ever race at the distance. Gudaf Tsegay second 2:38.05 PB. Second fastest of the year by Bralon Taplin of Grenada in the 400 m 45.19 (indoor PB) over Luguelin Santos 45.80 NR. Adam Kszczot confirmed his top shape before European Indoors with 1:46.38 800 m win over Moroccan Mostafa Smaili 1:47.13 and Andreas Bube of Denmark 1:47.30. Home favorite wins for Orlando Ortega 7.51 in the hurdles and legendary Ruth Beitia with season best 198 (she tried at 201) in high jump. Spanish wins also in both long jumps by Eusebio Caceres 788 and Juliet Itoya 648. New Congo indoor record for Franck Elemba in shot put with 20.85 clearly beating home putters Borja Vivas 20.05 and Carlos Tobalina 20.01. Cuban Alexis Copello topped a strong triple jump field with good 17.10, second French Harold Correa 16.94 equaled PB, third Latvian Elvijs Misans 16.77 (equaled overall PB) and only fourth 2008 Olympic winner Nelson Evora 16.75. Yunier Perez won the 60 m in 6.60 over Dutch Solomon Bockarie 6.62 PB. Other winners were Algerian Abderrahmane Anou in the 1500 m 3:42.69, Venezuelan Andrea Purica 60 m 7.30, Italian Ayomide Folorunso 52.97 PB in the 400 m, Moroccan Rababe Arafi 4:14.55 in women 1500 m, new PB for Ukrainian Hanna Plotitsyna in the women hurdles 7.98 and 447 in women pole vault by top two, Ukrainian Maria Kylypko and Belarussian Irina Yakaltsevich.

RunBlogRun opines: Genzebe Dibaba, at this time of the year, is merely human. Her 2:33.06 pails in comparison to the 2:31.94 by Laura Muir. That would be a fun duel to see, Muir and Dibaba over 1000 meters.

Ingebrigtsen_FilipFH-Euros16.jpgFilip Ingebrigtsen, 2016 European Outoors, photo by PhotoRun.net

Here's the press release to the opening of the European Championships 2022 process.

Kipsang_WilsonFV-LakeBiwa11.JPGWilson Kipsang, Lake Biwa 2011, photo by PhotoRun.net

Kipsang 2:03:58 and Chepchirchir 2:19:47
TOKYO (JPN, Feb 26): Wilson Kipsang broke the sub-2:04 mark for the fourth time in his career with victory in the Tokyo Marathon in a Japanese all-comers' record of 2:03:58. Kipsang was ahead of Dennis Kimetto's world record schedule through 30km in 1:27:27 but the record slipped in the next 10km which he covered in 30:02. Kipsang won by nearly two minutes ahead of Gideon Kipketer (2:05:51), Dickson Chumba (2:06:25), Evans Chebet (2:06:42), Alfers Lagat (2:07:39) and Bernard Kipyego (2:08:10). Eritrea's Yohanes Ghebregergish was the top non-Kenyan finisher in seventh in 2:08:14 with Hiroto Inoue the leading Japanese finisher in eighth (2:08:22). Former Olympic bronze medallist Tsegaye Kebede from Ethiopia was ninth in 2:08:45. Thirteen athletes broke the 2:10-mark in the men's race. "Had someone stayed close to me, it would have been easier to chase record," said Kipsang. Sarah Chepchirchir made a big breakthrough in the women's race, improving from 2:24:13 to 2:19:47 (70:31/69:16) to break the Japanese all-comers' record which stood to Mizuki Noguchi at 2:21:18 from 2003. "I am convinced that this time is good enough to be selected for the Kenyan World Championships team," said Chepchirchir. Ethiopians were second and third respectively through Birhane Dibaba (2:21:19) and Amane Gobena (2:23:09) while USA's Sara Hall set a big lifetime best of 2:28:26 in sixth. Debutant Betsy Saina was on 2:20-pace in the early stages but dropped out in the second half.

Chepchirchir_SarahFV-Lisbon16.jpgSarah Chepchirchir, RNR Lisbon 2016, photo by PhotoRun.net

Taylor_Kellyn44-USAxc17.JPGKellyn Taylor, USATFXC2017, photo by PhotoRun.net

Races outdoors this time of year provide all kinds of challenges, as Kellyn Taylor, 4th in USA Olympic Trials marathon in 2016 and sixth in the 10,000 meters, illustrates. That was February 4, where Kellyn and the several hundred other cross country runners battled snow, mud and cold.

Such is the early spring. Enjoy your long run today with your friends. Bundle up and have a good time.

Sunday, February 26, 2017. Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

Rowbury_Shannon-Millrose17.jpGShannon Rowbury, Millrose Games, photo by PhotoRun.net

Here is a fine piece by Sabrina Yohannes on Shannon Rowbury, AR at 1,500 meters and 5000 meters. This piece is on Shannon's training in Mexico and her plans for the upcoming year.

Mocko_ChrisGG1-SanFran14.jpgChris Mocko, RNR San Francisco, photo by PhotoRun.net

Chris Mocko, who has won the Napa Valley Marathon three times, leads the field for the March 5, 2017 race. Here is how Mark Winitz writes about the field for the 2017 race...

I enjoy my trips to Birmingham, England. Besides amazing curry, and great track meets, I get to see some dear friends. As there was no 2016 meet (meet moved to Glasgow for one year), I was happy for the short trip to Birmingham from February 15-20.

Here is what I observed at the meet!

642615188.jpgMo Farah, celebrating his 5000m ER/NR, photo: Getty Images/British Atheltics

Kipsang-BekeleH1-Berlin16.jpgWilson Kipsang battles Kenenisa Bekele, photo by PhotoRun.net

TOKYO MARATHON NEWS

TOKYO (JPN): Wilson Kipsang has revealed at the pre-event press conference he is targeting a time of 2:02:50 in the Tokyo Marathon and is looking to run negative splits to achieve the world record, informs IAAF. "In the Berlin Marathon last fall, I went out too fast (1:01:11). On Sunday, the plan is to run the first half in more reasonable 61:30 (and comeback with 61:20)," he said. However, former world record-holder Toshihiko Seko believes it is not a course for record times. "Although big bridges are eliminated after 35km, nearly a dozen small hills are introduced, and the total elevation gain over the marathon distance may be higher. It is not a world record course." Kipsang's main rivals include teammate Dickson Chumba, a former winner of this race.

TOKYO (JPN): Kenya's Lucy Kabuu is a late withdrawal from the Tokyo Marathon on Sunday due to injury. Another top name to withdraw is Bahrain's Shumi Dechase also due to injury. Solomon Deksisa is a late addition to the men's race and Marta Lema has been added to the women's race.

Andrews_RobbyFHL1-USOlyTr16.jpgRobby Andrews, 2016 Olympic Trials, photo by PhotoRun.net

Robby Andrews is one of those athletes that we expect much from in the next few years. Robby has the talent and drive to be a global player. With the talent on the American scene right now, it is pretty tough to make a World or Olympic team. Robby Andrews has done that. Now comes the next big move. In this feature, Sabrina Yohannes writes on what Robbie Andrews has learnt, and where he plans to go!

Wayde Van Niekerk racing March 10-11

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Wayde Van Niekerk, the world record holder and gold medalist at the 400 meters from Rio and Beijing, is about to begin his racing in for 2017. Per EME News (who credited Wayde's manager Peet Van Zyl), the famed South African will be racing on March 10 and 11 in Bloemfontain, South Africa at the Provincial championships.

VanNiekerk_WaydeWR1-Rio16.jpgWayde Van Niekerk, LaShawn Merritt, Kirani James, Rio 2016, photo by PhotoRun.net

Wayde will compete in two events, possibly more, we will just have to wait on his final decision. In any case, we will be looking for his races on You Tube!

I truly enjoyed meeting Wayde Van Niekerk in Boston last year for the adidas Boston Boost Games. Wayde is modest, thoughtful with a nice sense of humor. More than anything, Wayde is a truly talented athlete, who has taken is phenomenal talent and his amazing work ethic to a place where no one has ever ventured in the 400 meters before.

His last 100 meters in Rio was amazing! One of the most exciting moments I have seen in the sport. Wayde Van Niekerk dominated the 2008 and 2012 Olympic champions in the 400 meters, in a spectacular race!

VanNiekerk_WaydePort-IAAFgala16.jpgWayde Van Niekerk, photo by PhotoRun.net

I can not wait to see how fast this young man will go in 2017!

Petersen_SaraQ1-OlyGame16.jpgSarah Petersen, Rio 2016, photo by PhotoRun.net

RunBlogRun opines: Sarah Slott Petersen, the 2016 Rio silver medalist at 400 meter hurdles and the gold medalist from 2016 Amsterdam European Champs will be racing in Belgrade as part of the Danish team. Petersen is very tough over the 400m hurdles and is a fine 400 meter runner as well.

BELGRADE NEWS

DARMSTADT (GER): A 45-member team has been chosen to represent Germany at the European Indoor Championships in Belgrade. Leading names on the team include reigning shot put champion David Storl, European triple jump champion Max Hess and former world pole vault champion Raphael Holzdeppe. Konstanze Klosterhalfen has been chosen for both the 1500m and 3000m while Pamela Dutkiewicz and Cindy Roleder start among the favourites in the 60m hurdles. European U20 champion Gina Luckenkemper has chosen to forego the champs but the Germans will still be well represented in the 60m by Rebekka Haase, Lisa Mayer and Alexandra Burghardt. Multi-events specialist Claudia Rath will contest the individual long jump along with Alexandra Wester and Maryse Luzolo.

ISTANBUL (TUR): Turkey is sending 15 athletes to Belgrade, additions are possible after Balkan Championships. Main stars will be European Champions and medalists from distance races. Yasemin Can will run 3000 m, Ozlem Kaya 1500 m or 3000 m, Ali Kay and Aras Kaya also the 3000 m on the men side. Strong is also the men 4x400 m team. The only athlete in technical events will be Emel Dereli for women shot put.

PARIS (FRA): A 30-strong team will represent France at the European Indoor Championships. Star names on the team include Olympic decathlon silver medallist Kevin Mayer in the heptathlon and reigning European indoor champion Pascal Martinot-Lagarde who makes up a strong triumvirate in the 60m hurdles along with Aurel Manga and Garfield Darien. Other leading medal hopes include Kevin Menaldo in the pole vault, Jean-Marc Pontvianne and Melvin Raffin (junior) in the triple jump and Floria Guei in the 400m.

KYIV (UKR): A team of 32 athletes will represent Ukraine at the European Indoor Championships. Leading medal contenders include former European indoor 60m champion Olesya Povh, world indoor U20 pentathlon record-holder Alina Shukh and a strong trio in the high jump including Yuliya Levcheko and veteran Oksana Okuneva. Former world and European triple jump champion Olha Saladukha is a notable absentee.

TALLINN (EST): Estonia is sending 6 athletes (3 men and 3 women) to Belgrade. Ksenija Balta who in 2009 the long jump is entered for 60 m and her specialty. Heptathlete Maicel Uibo is another top name, he is invited based on his 2016 result and did not compete so far indoors.

COPENHAGEN (DEN): European 400 m hurdles champion Sara Petersen is the main name in the Danish team. 4 men and 2 women is the summary. Also to note young sprinter Kristoffer Hari for the 60 m and experienced Andreas Bube for 800 m. Unfortunately high jumper Janick Klausen is out due to heel injury.

BUDAPEST (HUN): Hungarian team will have 15 athletes with Anita Marton in shot put and Balazs Baji in 60 m hurdles the main medal hopes. Also to note Tamas Kazi in the 1500 m and two strong names for pentathlon Gyorgyi Zsivoczky-Farkas with Xenia Krizsan.

BIRMINGHAM (GBR): Multi-eventer Liam Ramsey has been added to the British team for the European Indoor Championships in Belgrade next week but European indoor 3000m silver medallist Lee Emanuel has pulled out.

MOSCOW (RUS): Former champion Darya Klishina will train in Rome ahead of the European Indoor Championships according to her agent Alexey Nikolaev, informs R-Sport. Klishina will arrive in the Serbian capital next Wednesday.

Saturdays in the winter are all about indoor racing. Two of the sanctuaries of sport are located in New York City (Armory Track Center) and Boston (Reggie Lewis Center). Nearly 200 events are staged at the two famous venues. Racing outdoors in this time of year is mud, snow, rain.

Here' Scott Fauble, 4th place in 2016 Olympic Trials 10,000 meters, battling the elements in Bend, Oregon from February 4.

Fauble_Scott13-USAxc17.JPGScott Fauble, USATFXC 2017, photo by PhotoRun.net

Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles. If you have raced three straight weekends, then consider 2 miles, and see how it feel.

Crouch_Sarah1a-HoustonM17.jpGSara Crouch, 2017 Aramaco Houston Half Marathon, photo by PhotoRun.net

Morgan Pearson, 361.jpgMorgan Pearson, 2017 Armory Track Invitational , photo courtesy of Armory NYC

361 Degrees USA is one of the newer brands on the performance running footwear scene in North America. This release announces their involvement in supporting athletes in our sports of road running, track and field and triathloning. As brands develop their relationship with the running community, most find themselves drawn to supporting athletes that support their branding.

Without the support of brands like 361 Degrees USA, our running community continues to grow and provide opportunities for more developing elite athletes.

Friday runs are normally the day before a race, or the day after a hard day on the track. Enjoy the respite from the hard days and take the run in a relaxed manner.

642615196.jpgMo Farah, photo by PhotoRun.net

Friday, February 24, 2017, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Kevin Staff Photo.pngKevin Jermyn, CARA, photo courtesy of CARA

Jeff Benjamin wrote this piece on his friend, Kevin Jermyn, who has moved to the Windy City to help build Chicago Area Runners.

StartZoom-NBN10.jpgThe race is on! photo by PhotoRun.net

Updated February 23, 2017

Watch for more updates in late March. We spoke with meet management earlier this week and will provide an interview next week. It is great to see a new meeting come to Africa. We will have announcements on major athletes in late March 2017 as well.

We are excited to hear that a special athletics meeting will come to Lagos, Nigeria, on July 12. This is a 50th anniversary meet, so expect some fine athletes and some exciting surprises! RunBlogRun and the RunningNetwork partners will keep you informed on this exciting meet in Nigeria, a country with a long history in athletics!

Watch for updates!

Dibaba_Genzebe1f-Paris15.jpgGenzebe Dibaba, Paris 2015, photo by PhotoRun.net

Genzebe Dibaba for 1000 m WR attack
MADRID (ESP): Genzebe Dibaba is launching an attack on Maria Mutola's world indoor 1000m record of 2:30.94 in Madrid (EA Indoor Permit) on Friday, informs MARCA. "I think I can get the record. In Poland the pacemaker failed [when I tried to beat the world indoor 1500m record] but I see myself qualified to beat this world record," she said. Dibaba said she is planning to attack Wang Junxia's world outdoor 3000m record of 8:06.11 this summer and is thinking about attempting a 5000/10,000m double at the World Championships in London because the 1500/500m are "very close in the schedule." Adam Kszczot is in the 800 m while Ruth Beitia and Orlando Ortega are among the leading domestic names in action. Yunier Perez is the top name for 60 m, Bralon Taplin for the 400 m, Australian Ryan Gregson in the 1500 m, Congo´s Frank Elemba in shot put and Swiss World leader Lea Sprunger in women 400 m.

Thursdays are creative hard days. We will do cut downs, accelerations, stride outs, and some running where you can actually breathe. Bill Dellinger, the 1964 Olympic bronze medalist who became Head Coach at Oregon, and coached the late Steve Prefontaine, had a word for preparing for racing. He called it " callousing". When Bill Dellinger was in the Air Force and stationed in Alaska, he would do interval 3/4 mile runs by counting the strides with his fingers (he was alone the beach, it was boring). Lesson from Coach Dellinger: be creative, have fun, keep a sense of humor.

Kennedy_Bob-OlyGames96.JPGBob Kennedy, 1996 Olympic 5000m final, photo by PhotoRun.net

Five Lessons from NYRR Millrose Games

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True_BenFHL-Millrose17.jpGBen True Passing Ryan HIll, Paavo Nurmi 2 Mile, photo by PhotoRun.net

The 2017 Millrose Games was one of the finest meets in its long hallowed history. The move to the Armory has provided a more raucous crowd and a home where the meet is safe. For many reasons, the Madison Square Garden was no longer the haven for the Millrose Games.

Here is what I learnt from the 2017 Millrose Games.

Stadium-EuroInd11.jpgEuro Indoors 2011, Bercy, (Kind of Paris), photo by PhotoRun.net

MONTREAL (CAN): Mondo announced a partnership with Athletics Canada. As part of the partnership, Mondo will provide custom portable track system that will allow Athletics Canada to put on events almost anywhere in Canada. The organization plans use the new track system to stage street events. "Our goal is to stage events where Canadian athletes, such as sprinter Andre De Grasse, high jumper Derek Drouin and pole vaulter Shawn Barber, can show off the sport and be literally within arm's length of fans and spectators," said Mathieu Gentès, director of corporate services, Athletics Canada. Informs federation website.

RunBlogRun opines: MONDO has done much for our sport. They donate tracks around Olympic and IAAF sponsorships and they have supported our sport for many years. This is a nice partnership. Especially with cutbacks for Athletics Canada, this allows the federation to grown the sport with our friends to the North.

Updated February 22, 2017

We wanted our readers to see this video. We think the behind the scenes story from George Hirsch how how Michael Capiraso and Peter Ciaccia have helped the NYRR grow and thrive is an important story for our sport. It is not often that we see sport leaders playing well together.

George Hirsch is the Chairman of the board for the New York Road Runners Club. Before that, George changed the running media landscape with his launch of the Runner magazine in 1979, and then, in 1986, became the publisher of RW magazine, under the ownership of Rodale Press.

George Hirsch loves the sport and has lived through the halycon days, playing instrumental parts in the development of the New York City Marathon. There is nothing better for me than to catch up with my former boss and talk running.

At the recent NYRR Run Center launch, (January 11), I asked George Hirsch to speak about the success of the NYRR under Michael Capiraso and Peter Ciaccia, who succeeded Mary Wittenberg, when she left to start a new project at Virgin Sport. This is a fascinating interview and a true success story for our sport.

As always, thanks to George Hirsch for his stewardship and keen eye, and thanks to The Shoe Addicts, who chronicle our sport for RunBlogRun.

Mayer_KevinSP-RioOlyG16.jpgKevin Mayer, photo by PhotoRun.net

RunBlogRun opines:

Kevin Mayer is one of the finest newest multi-eventers in the world. With Ashton Eaton retired, Mayer is now at the very top of the multi event food chain. RunBlogRun will be covering the multi events in the 2017 European Indoor Championships.

I remembered observing Mayer at the 2013 European Indoors heptathlon in Goteborg. I was quite impressed with his performance indoors, where he took the silver. In 2014, in Zurich, Kevin took the silver at the European Outdoor Championships decathlon. And as you remember, in Rio, Kevin Mayer took the silver, behind Ashton Eaton, in the decathlon.

Kevin Mayer is fast. His 10.81 for the 100 meters impresses, but his shot put, 15.97m, and his High Jump PB of 2.10 meters truly impresses. Watch Kevin Mayer in Belgrade, and in London this summer.

Obiri_Hellen1-NBin17.JPGHellen Obiri, 2017 NB Indoor GP, photo by PHotoRun.net

Hellen Obiri has had a wonderful indoor season. I met her at one of the past Pre Classics and enjoyed her thoughtful but gentle comments. Hellen is a fine athlete who some may forget, until they see her gutty running.

As Stuart Weir reminds us, Hellen Obiri is one of the finest Kenyan woman athletes, and expect some even bigger races this coming Spring and Summer.

Kipsang_WilsonLeds1-Berlin16.jpgWilson Kipsang, 2016 BMW Berlin Marathon, photo by PhotoRun.net

Justin Lagat wrote this preview of the Tokyo Marathon. Wilson Kipsang has been quoted as hoping to break the world record. My take is that he could get the course record, but without the competition he had with Mr. Bekele, that WR thing may be hyperbole.

But, as well all know, World records are about going where no one else has run before. Wilson Kipsang has done it once, come close a second time, surprising many of the sport's experts with Mr. Kipsang's fine race in Berlin 2016.

Kuchina_Maria1a-Brussels15.jpgMariya Kuchina, photo by PhotoRun.net

Kuchina 203 PB, Primak 821 PB
MOSCOW (RUS, Feb 21): Two unofficial world leads were achieved during third and last day of Russian indoor championships. Reigning world champion Mariya Kuchina cleared in first attempt 203 (personal best and meet record) in women high jump and did not continue afterwards. Second heptathlete Kristina Korolyova, third 19-year-old Nataliya Aksenova (indoor PB) and fourth former World champion Svetlana Shkolina went over 191. Triple jump European U23 bronze medallist Artyom Primak improved his PB by 25cm as winner of men long jump with 821 (meet record also). Silver and bronze medallists Fyodor Kiselkov (21) and Maksim Kolesnikov achieved over 8m for the first time in their careers 811 and 801 respectively. Irina Gumenyuk won women triple jump with 14.02m, only two centimetres ahead of Viktoriya Prokopenko (14.00 indoor PB). Anna Krylova (13.83m) was third. Reigning 3000m European indoor champion Yelena Korobkina clocked 4:11.57 over 1500m ahead of Anna Shchagina 4:11.96 and Anastasiya Kalina 4:11.98. Good quality 3:39.51 win by Vladimir Nikitin in the 1500 m. In the 5000 m Rybakov twins ruled, Anatoliy won 13:47.90 over Yevgeniy 13:48.30. Women winner Natalya Leontyeva was timed with 15:51.55.

The recovery days are keys to your success. Make sure that you stretch, warm up and cooldown and get your runs in. Do the stride outs, and stay focused on what you have in your plan for the day. The recovery runs help you get stronger and stronger.

JrWomenStart-USAxc17.JPGStart, 2017 USATF Cross Country, photo by PhotoRun.net

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Mo Farah in spring with Albert Rop, photo by Getty Images/British Athletics

Updated February 21, 2017

How fickle we track fans and reporters are. In 2008, Mo Farah was knocked out of the 5000 meter final in Beijing. Eight years later, Mo Farah is preparing for his final World Outdoor championships. Today, Mo Farah ran his last indoor race.

His career began to change in 2009, as, with the support of UK Endurance, Mo Farah began to focus on high altitude training, but also, the art of racing.

His first indoor title, over 3000 meters, was run in Torino at the European Indoor Champs. The following summer, Mo Farah won the 5000 meters and 10,000 meters. With the support of UK Endurance head Ian Stewart, Mo Farah began to develop and, for me, his 10,000 meters in Eugene, Oregon in 2011, where he not only won, but decimated the British record, showed that Mo Farah had become a true racer.

For the past seven years, we have watched Mo Farah win the 5000 meters and 10,000 meters in London 2012, Moscow 2013, Beijing 2015, Rio 2016, plus the Europeans in 2014! And it all started with his gutty silver in Daegu for the 10,000 meters-the last time he lost a major championships,, and his gold medal in Daegu over the 5000 meters.

How soon we forget!

But this was Mo Farah's last indoor race, and the crowd, his crowd, wanted something special-and Mo Farah surely gave it to them!

Karoki_BedanFV-KenyaXC15.jpgBedan Karoki, Kenya XC 2015, photo by PhotoRun.net

Fresh off his RAK half marathon win, Bedan Karoki returns to Kenya and wins the selection for the upcoming World cross country in Kampala. Here's how Justin Lagat saw the race from his view on the course. Enjoy A view from Kenya.

The 2017 European Indoor Athletics Championships will be held in Belgrade from March 3-5, 2017. The national indoor championships are all over Europe last weekend and this coming weekend. Special thanks to Alfonz Juck at EME News.

Lisek_Piotr-PreC16.jpgPiotr Lisek, photo by PhotoRun.net

Shannon Rowbury is one of the finest American distance runners in the U.S. She owns the American records for 1,500 meters (3:56.29), and 5000 meters outdoors (14:38.92), and a bronze medal in the 2009 World Champs at 1,500 meters and bronze in the 3000 meters in the 2016 World Indoors. Shannon has competed on three Olympic teams: 2008, 2012 and 2016. She is aiming for her fourth Olympic team in 2020.

Rowbury_Shannon-NBind17.jpGShannon Rowbury, photo by PhotoRun.net

That, however, is not the life of an elite distance runner. It is about 13 workouts a week, rest, core training, hydration, planning travel and taking care of sponsor responsibilities. All of that is part of the package that comes with being one of the top runners in the world.

This piece was done in February 2017 by Cathal Dennehy. Shannon raced New Balance Indoor Grand Prix on January 28, Millrose on February 11 and Birmingham Muller Indoor GP on February 18. Now, she has two weeks to go before the USATF Indoors.

Tuesday is, most weeks, a tough day of working out. Be patient, take one part of the workout at a time and follow the instructions. The jogs are jogs, the pace is determined and be careful. If you find yourself in trouble, always consider changing workout, but find way to finish workout, even revised. If something hurts, stop the workout and see the trainer. Always focus on how you feel, how you are running and how your body feels.

642615196.jpgMo Farah battles Albert Rop, photo by Getty Images/British Athletics

Tuesday, February 21, 2017, Long Day of intervals, Warm up, Sub maximal interval workout, two sets of 10 x 200 meters , with 200 meter jog, 200 meters fast at pace of current 1,500 meters or mile, (so, if you can run 5:00 mile, your 200 meters would be in 37.5), jog 800 meters between set one and set two, then, proceed with set two, in set two, your pace is based on your current 800 meter race level, so, if you can run 2:20 for 800m, your pace for 200 meters is 35 seconds, jog 800 meters after second set, stretch, then long cooldown. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).

Abbey D'Agostino may be the most positive person I have ever met. She takes in life and she enjoys the new experiences that her status as an elite athlete provides her.

Abbey is a fine runner. She is also a fine person. In a few short seconds, in Rio, in a collision in the 5000 meter heats, Abbey D'Agostino showed the world what the Olympic ideal truly means. The video of her fall, and her subsequent return to the race fills the viewer with emotion and pride. In this time of post-truths (Merriam-Webster added that word in 2016), in a time when there is much cynicism in sports, Abbey D'Agostino reminded us that races are challenging oneselve and your fellow competitors, and at the end of the race, sharing that experience.

This interview was done with Abbey D'Agostino at the 2017 New Balance Indoor Grand Prix. We wish Abbey much success in 2017 as she recovers from her fall in Rio. She has many great races to run.

Thanks to Abbey D'Agostino for her honesty and enjoyment of the sport. Thanks to The Shoe Addicts for chronicling our sport.

Ryan Crouser Opens Big, 22.05m WL!

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Crouser_RyanWide-Rio16.jpgRyan Crouser, Rio 2016, photo by PhotoRun.net

Crouser 22.05 WL
CHRISTCHURCH (NZL, Feb 19): Superb shot put at the Mike Greer Homes Big Shot in the city of Christchurch. Olympic winner Ryan Crouser confirmed his level with excellent World lead and NZ All-Comers record 22.05. Behind him Tom Walsh 21.46 what is best by home athlete ever in New Zealand. Third Jacko Gill 20.69. In the road 1000 m Australian Luke Matthews clocked 2:19.24 ahead of Jordi Williamsz 2:19.92 and Hamish Carson 2:21.40. In women 1000 m also Australian win by Heidi See 2:39.11 ahead of Angie Petty 2:39.85.

Here's his big 22.05 throw, courtesy of Wilcox Track:

Crouser 22.05m pic.twitter.com/Bz7a8tqqhQ

-- Wilcox Track (@wilcoxtrack) February 19, 2017

RunBlogRun Opines: Ryan Crouser is now focused on the shot put. All I can say is, we are going to see some big throws! Great group of guys throwing now, and the shot put is one of the most entertaining events in our sport. Some day, terrestrial TV will understand that throwing 12 lb and 16 lb steel balls, and the drama in the event, can entertain sports fans.

Brenda Martinez has now been part of two of the finest DMRs ever run by U.S. women. In 2015, she caught the Central Park TC, and both broke the AR. In 2017, her 2:01.4 did her part with her team mates Emma Coburn (1200m, 3:18.50), Sydney McLaughlin, (400m in 52.34), Brenda (800m, 2:01.4) and Jenny Simpson (1600m, 4:27.77) ran a WR 10:40.31.

Brenda Martinez had a tragic collision in the Olympic Trials 800 meters in 2016, but came back and made the team at 1,500 meters. She is a tough racer from 800 meters to 5000 meters. This interview was done after the WR, and in the craziness of a media area where everyone wants to do a video, and have a story done now. Brenda Martinez always carries herself well, and is looking to race well in London 2017.

Special thanks to Brenda Martinez for her patience and The Shoe Addicts for their production, filming and chronicling of our sport for RunBlogRun.

The first Ocean Breeze AC Grand Prix was a success, and thanks to press officer Jeff Benjamin, we have this story on the event!

If you want to see more photos on the race, just go to Instagram @runblogrun or twitter @runblogrun to catch up!

IMG_7636.JPGRobbie Andrews breaks the tape, photo by Jeff Benjamin

IMG_7635.JPGBob Andrews (Robby's father), Bill Welsh (Bill Welsh Mile) and Robby Andrews, winner of Bill Welsh mile, photo by Jeff Benjamin

Lewandowski_MarcinFV-EuroInd15.jpgMarcin Lewandowski, European Indoors 2015, photo by PhotoRun.net

Special thanks to Alfons Juck and his EME News service. EME News service provides us the updates on national championships around Europe. His daily newsletter is a must for the true track geel. To get his special sub offer, please email: ajuck@rainside.sk.This is especially important as we build towards the 2017 European Indoor Championships, in Belgrade, Serbia, on March 3-5.

I met Marcin Lewandowski on our way to Hengelo in either 2011 or 2012. We shared a drive to the FBK Hengelo meeting, one of my favorite fixturs of the year. Marcin is one of the fine Polish middle distance runners. I look forward to seeing him at the European Indoors.

I remember watching Jenny Simpson in the semi-final in Daegu. On the last lap, just around the last turn, Jenny Simpson unleashed an increase in pace that made me smile. In my notebook that day, I noted that Simpson could win this thing. She accelerated with little effort, moved to her position and made the final. I remember speaking with a couple of friends and saying that Jenny Simpson could take the race.

Move ahead five years to Rio. In the 1,500 meter rounds, Jenny Simpson wasted little effort. Her experience, her race memory, her muscle memory were all there. In the final, Jenny Simpson moved through a crowded final straight with calm and precision, taking down Laura Muir and Sifan Hissan.

In Boston last month, off microphone, Jenny Simpson and I were chatting. She mentioned that it would be so nice to do well in London 2017, which reminded me of her rough time in the semi final of the London 2012 1,500 meters, perhaps the dirtiest race in Olympic women's history.

Simpson focuses on the races ahead, and she has miles to go, before she stops. Here is a fine interview regarding the DMR World record she anchored on January 28, 2017. Listen to it, savor it, and understand that this is how a class athete responds to interview questions.

Special thanks to Jenny Simpson, for her candor and poise. Special thanks to The Shoe Addicts for juggling the crazyness of the post WR media area. A fun night in Beantown.

Justin Lagat is our correspondent in Kenya. He provides you, our readers, with a weekly view from Kenya. This column is from the last week of January, where he participated in a live chat from the Ottowa marathon.

What do I like about this column? The universality of running and how social media continues to provide a more intimate experience for runners. Runners like to talk running wherever they are. Here is your view from Kenya.

Ottawa Marathon runchat.PNG

Training at the elite level is both art and science. Garrett Heath over-trained for 2016, and took a break. Now, he is back to training, and racing, and he likes running once again. Learning and coming back from over-training is quite difficult.

In this feature, Cait Chock writes about the unique position that Garrett Heath found himself in, how he redirected his focus and how he is training for 2017.

Heath_Garrett-USAind14.jpgGarrett Heath, photo by PhotoRun.net

Garrett Heath is one of my favorite athletes and interviews. I have watched him race hard, race well and have some not so good races. That is part of distance running. Watching Garrett focus on the 1500 meters and mile this year will be fun.

Enjoy this piece on Garrett Heath. Thanks to Garrett Heath for his honest and to Cait Chock for her interview.

Updated February 20, 2017.

Garrett Heath ran 3:39.72 in the 1,500 meters at Muller Indoor GP Birmingham. He looked good, and should be ready for the roller derby race that is coming in Albuquerque, New Mexico at the USATF Indoors March 3-5. Watch for RunBlogRun's live coverage from Albuquerque.

Mondays are always pretty chill days. Get in five to six miles, do some stride outs, and perhaps a weight session.

Inspiring runs of the weekend: World record for 4x mile by HOKA NJNYTC, came down to final 400 meters as WRs are hard to break! Laura Muir ran 2:31.93 for 1000 meters, setting her third Euro record of season (1000m, 3000m, 5000m), and she has lucky racing shoes! Mo Farah runs Euro record for 5000m (13:09.16), battling Albert Rop in final 200 meters, in Mo's last indoor race of his career! And Mike Brannigan, in Ocean Breeze AC (Staten Island), breaks Paralympic mile indoor WR with 4:03.58!

DSCN4908-Asbel Kiprop.jpgAsbel Kiprop running cross country in Kenya, photo by Justin Lagat

Monday, February 20, 2017. Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Coe-Muir-Zurich16.jpgTwo of Great Britain's finest athletes: Lord Coe and Laura Muir, photo by PhotoRun.net

European Indoor records Muir and Farah
BIRMINGHAM (GBR, Feb 18): The Muller Indoor Grand Prix in Birmingham was highlighted by two European records in the distance events. On her 1000m debut, Laura Muir moved to second on the world indoor all-time lists behind Maria Mutola with 2:31.93. Her 800m split of 2:00.56 was just shy of her outright PB (2:00.42) and Lynsey Sharp's Scottish indoor record of 2:00.30. Kate Grace was second in 2:36.97 while Sanne Verstegen broke Ellen van Langen's Dutch record with 2:38.72 in third. Mo Farah closed his indoor career by ending the programme with victory in the 5000m in 13:09.16 to break Bob Tahri's European record of 13:11.13 (Farah ran 13:10.60 in 2011 but that mark wasn't ratified). In her only indoor race of the season, Elaine Thompson sped to a world-leading 60m mark of 6.98 to move to equal seventh on the world indoor all-time lists, just missing Merlene Ottey's Jamaican record of 6.96 while Andy Pozzi lowered his world-leading time in the 60m hurdles down to 7.43. Another highlight was the women's 3000m with Hellen Obiri breaking her Kenyan record of 8:29.41 ahead of Sifan Hassan (8:30.76) who broke Elly van Hulst's long-standing Dutch record. Casimir Loxsom (1:46.13 WL) and Joanna Jozwik (2:01.12) claimed wins over 800m while Ben Blankenship won the 1500m 3:36.42 WL ahead of Ryan Gregson in an Australian record of 3:36.50. Elsewhere, there were 400m wins for Zuzana Hejnova in 51.77 ahead of Laviai Nielsen in an outright 51.90 PB while Pavel Maslak won the men's 400m in 45.89 ahead of former Olympic silver medallist Luguelin Santos (46.16). Ronnie Baker won the 60m flat in 6.55 from Kim Collins (6.58) while Christine Manning took another high profile win in the 60m hurdles in 7.83 from Sharika Nelvis (7.94) and Sally Pearson (7.96). Olympic pole vault champion Ekaterini Stefanidi overcame a cold to win with 4.63m and Lorraine Ugen won the long jump with 6.76m from Jazmin Sawyers an indoor 6.71m PB. Elsewhere, wins for Anita Marton (18.97m shot), Godfrey Mokoena (7.99m long jump) and Erik Kynard cleared a season's best of 2.31m to beat Robbie Grabarz (2.28m).

RunBlogrun opines: Muller Indoor Grand Prix has been, for the past decade, been one of the top, if not the top indoor global single day meeting in our sport. The stadium is superb, the crowd is involved, and the orchestration of the races, from a nice build to a huge finish, always leaves me wanting more. With Laura Muir's third NR and second Euro record of season, plus Mo Farah's farewell indoor race, the day was set. Watch for my five lessons from Birmingham later tonight! Off for some curry.

Elaine Thompson is the double Olympic sprint champion from Rio. She ran aamzingly well in Birmingham, with a stadium record, 6.98.

Stuart Weir, one of our favorite writers, wrote this piece on Elaine Thompson. We think you will enjoy the Jamaican super star.

Thompson_ElaineFL-Lausanne16.jpgElaine Thompson, photo by PhotoRun.net

Long runs were some of my favorite days of training. I recall running Sundays on the trails of Quicksilver Park in the New Almaden region of San Jose, California. The hills and wildlife (especially the wild pigs) were amazing, and the turkey buzzards flying over your head as you climbed one long hill after another reminded you, that, well you were being watched.

Pagano_Sarah-USAxc17.JPG

Sarah Pagnano, photo by PhotoRun.net

Running in the Santa Cruz mountians on Sundays in the late 1970s, early 1980s, we would be running along and Steve Wozniak, one of my Coach's neighbors would ride alongside on his motor bike, chat a bit, then head to get a paper. Our long runs would go down into the Redwood forests, past ghost towns from the 19th century. At ten miles we would turn around and the gently downhill became seventy minutes of grinding hills. Once finished, we would hose our legs off in very cold water, and look for breakfast.

Enjoy your long run.

Sunday, February 19, 2017. Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

Muir_LauraSF-Rio16.jpgLaura Muir, photo by PhotoRun.net

In her lucky shoes, Laura Muir continues to astound. At the Muller Indoor Grand Prix, Laura Muir added a fourth British record to her successes. This time, Laura Muir broke the British record of Dame Kelly Holmes, who ran 2:32.94 in February 2004. Today, February 18, 2017, Laura Muir ran 2:31.93, an amazing effort!

Here is how I saw the race...

Have fun in your race today! Do something different. Maybe, take off with race halfway over, or move with 500 meters to go! Try it, and see how it goes! Be Brave!

Merber_KyleFV-OConnor17.JPGKyle Merber anchors 4xMile WR for NJNYTC! Photo by PhotoRun.net

Saturday, Race day, February 18, 2017. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles. If you have raced three straight weekends, then consider 2 miles, and see how it feel.

We heard early in the week about this record attempt. With six teams lined up, the race got off at 7:45 PM Eastern time U.S. Friday night (just about one in Birmingham). Watching the race on Runnerspace, it was exciting to see how close the battle was. Kyle Merber had to do some fast running to cement the record for the HOKA NJNYTC take their first world record!

We have to thank Cathal Dennehy, great friend of the sport, who was suffering from illness, but still showed up in the New Balance Armory Track Center for the event!

Great Pictures by Victah Sailer of PhotoRun.net!

Cabral_Don-OConnor17.JPGOpening leg, Don Cabral, photo by PhotoRun.net

Palmer_Ford-OConnor17.JPGSecond Leg, Ford Palmer, photo by PhotoRun.net

Crawford_-OConnor17.JPGThird leg, Graham Crawford, photo by PhotoRun.net

Merber_Kyle-OConnor17.JPGFinal leg, Kyle Merber, photo by PhotoRun.net

aries merritt.jpgAries Merritt, RunBlogRun FB video, photo by Larry Eder

Aries Merritt is the 2012 Olympic gold medalist. After the Olympics, Aries set the current WR for the 110 meter hurdles. In 2015, after the Beijing World Championships, Aries Merritt had two kidney surgeries, including a kidney transplant.

Somehow, and with doctor's suggesting he sit the year out, Aries Merritt competed in the Olympic Trials, but did not make the team. His family and his doctor reminded him that he got everything out of his body that he could, so he should be happy.

In this wide ranging interview, the always quotable Aries Merritt spoke about training, where his fitness is at, why he will race all year and his desire to compete through Tokyo.

Aries Merritt is one of our favorite athletes: gutty, focused, and always a great interview. We look forward to seeing him race the 60 meter hurdles (and get a seasons' best) at the Muller Indoor Grand Prix in about twelve hours!

This interview was originally shot for Facebook. During the interview, the wifi connection had issues, so we only had 2 minutes of a planned five minutes ( I switched to an audio interview, which I will post this weekend).

IMG_7594.JPGElaine Thompson, Muller Indoor GP, photo by Larry Eder

Elaine Thompson is very colorful, thoughtul and enjoying her new found success. As the double gold medalist from Rio, Elaine will be a very popular figure around the world.

In my audio conversation with Elaine, I was struck about how new all of this success and interest is to her. Poised and thoughtful, Elaine told RunBlogRun that she treasured both the 100 meters and 200 meters. In the 100 meters, she was quite concerned how her hamstring would feel. In the 100 meters semi-final, when Elaine blasted away, her confidence was renewed. Ms. Thompson told Runblogrun that when she saw pictures of her after the 100 meter final, she had this big smile. She really enjoyed that.

In speaking on the 200 meters, Elaine noted that Dafne Schippers had the upper hand in the 200 meters. Again, the semi-final was the turning point. And we all know how that race turned out.

Elaine Thompson will be racing the 60 meters in the Muller Indoor Grand Prix Birmingham on Saturday, February 18, 2017.

Farah_Mo1e-Birmingham14.jpgMo Farah, Birmingham 2014, photo by PhotoRun.net
Farah´s last indoor race
BIRMINGHAM (GBR): Mo Farah has said tomorrow's 5000 m at the Birmingham Indoor Grand Prix could be the last indoor race of his career, informs organisers. "I think this will be my last track race indoors. For me it all started in London 2012, my life has changed and so many things have changed and for me it wouldn't be fair to continue on. I'd like to be able to hang my spikes up after London 2017 and then go on to the roads," he said at the pre-event press conference. Aries Merritt also said he is aiming to run in the 7.5-range in the 60m hurdles but he is "in heavy training at the moment so I have to take that into account."

RunBlogRun opines: Mo Farah is coming to the end of a part of his running career. He will be racing 5000 meters indoors at the Muller Indoor GP Birmingham in a dozen hours. This will be, most likely, his last indoor race as he moves to the roads. After London World Champs, we may not see Mo on track races after that! More to come on the race today!

aries, eliane, mo.jpgAries Merritt, Elaine Thompson, Mo Farah, with hand (note mine), photo by Larry Eder

The pressers prior to events run by British Athletics are some of the finest around the world. This one was another fine presser. Emceed by Goeff Wightman, the thirty-five to forty-five minute presser features Aries Merritt, Eliane Thompson and Mo Farah.

Light-hearted, the emcee reached to Aries Merritt on his recovering from two surgeries, his amazing year in 2016 and his renewed focus and excitement for 2017 and beyond. With Elaine Thompson, newly crowned 100 meter and 200 meter Olympic champion, Geoff helped Elaine (she needed little assistance) to speak of her enjoyment of running, the newness of indoor racing and her enjoyment of being the top woman sprinter in the world. With Mo Farah, it was a bit of a farewell. Mo Farah noted that London 2017 will be his last big track races, meaning very little chance of racing in Birmingham 2018 World Indoor Champs. Mo Farah was thoughtful and noted on several occassions that he is looking forward to his move to the roads. He wants to end in World Champs in London as a champion once again, that was for sure.

The news on crisis at Arsenal was commented on by Mo Farah and both Aries Merritt and Mo Farah were asked a question on the 45th President of the United States.

The video filmed below was done by RunBlogRun, with permission from British Athletics.

This is a busy weekend in the track world! Artie Connor Invite at Armory on Feb 17, Ocean Breeze AC on Feb 18, Muller Indoor GP on Feb 18 (Birmingham). Check them out, and remember to get in your run today. Try a 1000 meters or a 3000 meters all comers race this weekend.

Butchart_Andrew-NBin17.jpgAndrew Butchart ran fine races at mile, 3000 meters and 2 mile races in US indoor races, photo by PhotoRun.net

Friday, February 17, 2018, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Andrews_RobbyFHL1-USOlyTr16.jpgRobbie Andrews, photo by PhotoRun.net

This is a busy weekend of track & field. On Saturday, February 18, 2017, the Ocean Breeze AC will host its first elite meet. As Jeff Benjamin notes, the meet is the beginning of small steps to bring a fine meet to the Ocean Breeze.

Merber-AlexanderFV-FalmouthM16.jpgKyle Merber, Colby Alexander, Falmouth Mile, August 2016, photo by Photorun.net

Updated February 16, 2017 to show link.

Updated Link to Doug Binder's complete story is http://artie-o-connor-college-invitational.runnerspace.com/eprofile.php?event_id=12173&

Updated February 15, 2017

Kyle Merber told media that HOKA NJNYTC is going for the World record! That will require a sub 4 minute per mile pace for all 4 milers! Six teams competing at Armory, 17, February, 7.45 PM EST at Armory Track Center.

Doug Binder is one of the finest writers in our sport. Prolific, and thoughtful, Doug wrote this piece about the upcoming battle at the Armory Track Center on Friday, February 17, 2017. Per meet director Ray Flynn's text, "six teams will line up for the World Record attempt at 7:45 PM on Friday". I have posted the story below (here's link to original story: http://artie-o-connor-college-invitational.runnerspace.com/eprofile.php?event_id=12173&do=news&news_id=459133

Ray Flynn should understand the attempt, as his team owns the WR outdoors for the 4 x mile, with some of the titans of Irish running (Ray Flynn, Marcus O'Sullivan, Frank O'Meara and Eammon Coglan ran 15:49.08).

The team from HOKA ONE ONE NJNYTC is Donn Cabral, Ford Palmer, Kyle Merber and Colby Alexander!

Read more: Artie O'Connor College Invitational - News - HOKA NJNY TC Team Ready To Go After Record in the 4xMile at 2017 Artie O'Connor Invitational

To read the complete article, just go below.

Here's the link for the streaming program: LIVE WEBCAST INFO

Here's the link for Armory Tickets: ARMORY TICKET INFO

This is a tough workout today for Thursday. More workouts like this coming, and they will make you faster runners in the big races! Warm up and cooldown well!

Chelimo-Gebrhiwet-FarahLastT1-Rio16.jpgThe final 100 meters of the Rio 5000 meters, with Canada's Mo Ahmed, USA's Paul Chelimo, Ethiopia's Hagos Gebrhewit, and Great Britain's Mo Farah! photo by PhotoRun.net

Thursday, February 16, 2017. Warm up, 3 times 1 mile, mile run at current 2 mile race pace, with 800m jog between miles (so, if 11:15, then pace for miles is 5:37, or 88 pace), mile jog, then, six times 200 meters, at mile race pace, (5:00 mile, then 200 meters at 37), cooldown.

MaeganKrifchin.jpg

Atlanta Track Club elite member, Maegen Krifchin, photo from Atlanta Track Club
EliteTeamAdditions.jpgLeft to right: Jim Rosa, Patrick Peterson, Carmen Graves, Rob Mullet, Megan Malasarte and Joe Rosa, photo courtesy of Atlanta Track Club

Let's make this quite clear. RunBlogRun salutes the Atlanta Track Club for continuing to build their elite club, giving young Americans opportunities to build their athletic careers and achieve their dreams. Kudos to Rich Kenah and his board for their support of the club, and Mizuno for supporting the road to Tokyo 2020.

LeLisa_Feysa1-Dubai15.jpgFeyisa Lelisa, Dubai 2015, photo by PhotoRun.net

MIAMI (USA): Olympic marathon silver medallist Feyisa Lilesa was reunited with his family at Miami International Airport on Valentine's Day, informs SB Nation. Lilesa has been living in exile in the United States since the Rio Olympics where he protested against the Ethiopian government's crackdown of the Oromo people. Lilesa's family is seeking to resettle in America but they had been worried to travel due to Donald Trump's executive order.

Kennedy_Bob-OlyGames96.JPGBob Kennedy, leadingthe 5000 meter final, Atlanta 1996, photo by PhotoRun.net

Kennedy_Bob-Olym96.jpgBob Kennedy, Atlanta 1996, 5000m final, photo by PhotoRun.net

Kennedy_Bob-OlyTr96.jpgBob Kennedy, 1996 U.S. Olympic Trials, Atlanta, 5000 meters, photo by PhotoRun.net

Updated February 15, 2017

Kennedy_B2-Pre03.jpgBob Kennedy, Pre Classic 2003, photo by PhotoRun.net

Bob Kennedy was, with Todd Williams, Mark Croghan, among a few American athletes who battled the best in the world. I was in the Atlanta Stadium and watched Bob Kennedy give the 5000 meters all that he had. The fans and viewers who knew with Kennedy, Williams, Croghan and few others battled the best in the world, we were proud of them, but we would never had dreamed of Rio.

This interview was done by Jeff Benjamin with Jordan Hasay, right after her fine 68:40 half marathon at the Aramco Houston Half Marathon (January 15, 2017). Jeff Benjamin asked RunBlogRun to thank manager Ricky Simms and of course, the one and only, Jordan Hasay.

Hasay_Jordan-HoustonM17.jpGJordan Hasay, photo by PhotoRun.net

Chelimo-Gebrhiwet-FarahLastT1-Rio16.jpgAhmad, Chelimo, Gebrhewit, Farah, the final turn for 5000 meters, Rio 2016, photo by PhotoRun.net

Merritt_AriesQ1a-OlyTr16.jpgAries Merritt, photo by PhotoRun.net

Andrew Pozzi 7.44.jpgAndrew Pozzi, courtesy of British Athletics

Thompson_Elaine200FHL1-OlyGames16.jpgElaine Thompson, photo by PhotoRun.net

Muir_LauraSF1a-Rio16.jpgLaura Muir, photo by PhotoRun.net

Superb fields for Birmingham
BIRMINGHAM (GBR): A total of five Rio Olympic champions will be among 25 current global medallists competing at the Muller Indoor Grand Prix in Birmingham on Saturday (final of IAAF World Indoor Tour), informs organisers. The programme is rounded off with the 5000m featuring Mo Farah in perhaps the last indoor race of his career while other Olympic champions in action include Elaine Thompson (60m), Dalilah Muhammad (400m), Ekaterini Stefanidi (pole vault) and Jeff Henderson (60m and long jump). In-form Laura Muir will be chasing Kelly Holmes' British 1000m record of 2:32.96 while world-leader Andy Pozzi faces world 110m hurdles record-holder Aries Merritt in the 60m hurdles.

RunBlogRun Opines: The final stop of the IAAF World Indoor Tour, the Muller Indoor GP is one of my favorite meetings around the world. The City of Birmingham is this wonderfully diverse city in Great Britian, with art, music, sports and history all in one place. The Muller Indoor Grand Prix is sold out nearly each and every year, and it features the best of the world of athletics plus great support for the finest and the newest in British athletics. Watch for our live coverage!

Taplin_BralonSF-World16.jpgBralon Taplin runs 31.97 WL for 300 meters in Ostrava! photo by PhotoRun.net

Maslak_PavelSF-World16.jpgPavel Maslak, 32.19 for 300 meters in Ostrava, just missed European record! photo by PhotoRun.net

Taplin 31.97, Maslak 32.19
OSTRAVA (CZE, Feb 14): Sold out new Ostrava Indoor hall and 1000 spectators saw excellent first international indoor meet here. The top highlight came at the end as Olympic finalist Bralon Taplin won a dramatic 300 m in 31.97 WL, Area record ahead of local star Pavel Maslak who with 32.19 missed his European all-time best by 0.04. "I knew I could come close to World record," said Taplin who achieved fourth fastest ever indoor time. Maslak confirmed his top shape before European Indoors. Also Hurdles World champion Zuzana Hejnova in her first 400 m of the year clocked fast 51.96 ahead of Olympic silver medalist Sara Petersen 52.87, but faster in race 1 was Poland´s Justyna Swiety 52.73. In high quality shot put Poland´s star Konrad Bukowiecki with 21.15 indoor PB beat World and European Champion David Storl 20.97 and home number one Tomas Stanek 20.69 who after first throw did not continue due to slight leg injury. Andrew Fisher clocked Bahrain´s record 6.57 in the 60 m just edging Kim Collins 6.58 and Everton Clarke 6.58. Very close also the finish in women 60 m as Jamaican Gayon Evans beat Venezuela´s Andrea Purica as both were timed with 7.20. For Purica it was her 2nd national record of the day after 7.28 in heats. Ukrainian Hanna Plotitsyna showed top shape despite travelling a lot with 7.99 hurdles win (equaled her PB) clearly over US star Jasmine Stowers 8.05. Solid quality 1500 m women had Ethiopian Axumawit Embaye winning in 4:06.68 ahead of Albania´s record holder Luiza Gega 4:08.26 and junior Fantu Worku personal best 4:08.56. Other 4 personal bests were set, in men competition also four personal bests including for the winner Tamas Kazi of Hungary 3:40.62 in close finish over German Timo Benitz 3:40.66 ahead of African favorites. World U20 Champion Michaela Hruba fulfilled expectations with 190 high jump, opposite for Jan Kudlicka in pole vault (540) as he got beaten by Greek talent and European U18 Champion Emmanouil Karalis who improved to 560 nice clearance and tried afterwards 570.

Your body needs time to recover from the hard days. If you are beat up from Tuesday, you can break up your recovery day into two three mile runs, or one three mile run, if it makes sense. Be patient, listen to your body.

Goldstein_AbbyFV-Millrose17.jpGAbby Goldstein, photo by PhotoRun.net

Wednesday, February 15, 2017: Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.

Duplantis_Armand1a-Millrose17.jpGArmand Duplantis, photo by PhotoRun.net

NEW YORK (USA, Feb 11): In the pre-programme of Millrose Games Armand Duplantis cleared World U20 Indoor record 575 cm.

Duplantis_ArmandGregWJR-Millrose17.jpGArmand Duplantis and his father, Greg Duplantis, 18.10.25/5.75m, photo by PhotoRun.net

RunBlogrun: Armand Duplantis cleared 5.75m for the World U20 Indoor record. The pre-programme event allowed Armand a chance to jump in the renowned Armory Track Center. The new U20 Indoor record is 5.75m (not the 5.76, I had noted, sorry for the confusion).

At this time of the season, Armand Duplantis is the fifth highest pole vaulter around the world! Looking forward to seeing 'Mondo' jump higher. He was speaking to some media about getting his father, Greg's PB. Should be fascinating!

Stuart Weir spoke with Jenny Simpson last week. Here's his piece with Jenny Simpson, post her WR at the New Balance Indoor Grand Prix. Stuart has covered meets around the world, interviewed athletes both domestic and global for RunBlogRun over the past several years.

Jenny Simpson is the 2016 Olympic bronze medalist, 2013 World silver medalist, 2011 World Gold medalist, and now, world record holder, with her US All Star team (Emma Coburn, Sydney McLaughlin, Brenda Martinez, Jenny Simpson).

Simpson_JennyDMR-NBind17.jpGJenny Simpson, WR for DMR, 10:40.31! January 28, 2017, photo by PhotoRun.net

LeMaitre_Christophe200R-RioOlyG16.jpgChristophe Lemaitre, Rio 2016, photo by PhotoRun.net

Perez wins 60 m in Metz
METZ (FRA, Feb 12): Yunier Perez clocked 6.61 to win the 60m at the Meeting Elite en Salle de Metz ahead of D'Angelo Cherry (6.62) and Christophe Lemaitre 6.64 (6.63 in heat) while double Olympic fourth-placer Marie-Josee Ta Lou won the women's 60m in 7.17 from Jura Levy (7.30). Floria Guei clocked a fast 51.99 to win the 400m from Olympic finalist Olha Zemlyak (52.09) while Morocco's Malika Akkaoui won a good quality 800m in 2:00.91 from Ukrainians Olha Lyakhova (2:00.92) and Anastasiya Tkachuk (2:01.57). USA's Dondre Echols won a close 60m hurdles in 7.66 from Simon Krauss (7.68) and Wilhem Belocian (7.68) while Belgium's Anna Zagre won the women's 60m hurdles in 7.98 from Ukraine's Hanna Plotitsyna (8.02). Ukraine's Maryna Kylypko cleared an indoor PB of 4.55m to win the pole vault while Alexis Copello won the triple jump with 16.69m from Benjamin Compaore (16.46m). Morhad Amdouni won the 3000m in a fast 7:44.55 ahead of Ethiopia's Mekonnen Gebremedhin (7:44.95) and Azerbaijan's Hayle Ibrahimov (7:48.39).

We asked Caitlin Chock, a consistent writer for RunBlogRun, to reach out to Matt Fitzgerald and speaking to him about his newest book, The Endurance Diet. We think this book is a perfect read for not only adult athletes, but for all high school cross country and track coaches as well!

Read on!

The Endurance Diet.jpg

Spikes, powered by the IAAF is one of the most creative media stops in the global world of athletics content. It should be read each and every day. A smart, focused team that prepares articles on all aspects of the sport that provide creative views of our sport, Spikes, powered by the IAAF is one of the best support programs that the IAAF has done for the sport in the past decade.

Here's a fine piece, used with permission on Lynsey Sharp, who, we at RunBlogRun enjoy speaking with and enjoy her racing! Spikes, powered by the IAAF asked Lynsey Sharp on her tips for being a finer athlete.

Sharp_Lynsey-NBind17.jpGLynsey Sharp, photo by PhotoRun.net

Tuesdays were one my two big training days each week. Tuesdays were the long interval or repetion days. This week is a four segments of repetitions. Warm up and cool up are essential. Pacing is key.

Jenkins_EricFV-Millrose17.jpGErik Jenkins, photo by PhotoRun.net

Tuesday, February 14, 2017. Long Day of intervals, Warm up, Sub maximal interval workout, Set # 1: 400 meter, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog, (pace for all three is at current mile pace, so if you can run 5 minutes, 400 meters at 75, 600 meters at 1:52, 800 meters at 2:30), 800m jog then Set #2: 400 meter , 200m jog, 600 meters, 200m jog, 800 m, 200m job ( pace for all three one second faster than current mile pace, so at 5:00 mile, 400m @74, 600m@1:50, 800m@2:28), 800m jog, then, Set#3: 400m, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog (pace for all three, at current mile pace, 400m@75, 600m@1:52, 800m@2:30), 800 meter jog, Set #4, Six times 200 meters,200m jog, first four at current 800 meter race pace: so if you have 2:20 pace, then, 35, 35, 35, 35, final two times, 200 meters, at least 2-3 seconds faster than first four, so if you ran 35 seconds, try 32-33 seconds pace for last two 200 meter repeats, with 200 meter jogs, 800 meter jog, stretch, then long cooldown. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).

A fantastic last week of track & field in North America! Here's 20 pp of results from around the United States and Canada, compiled by our friend, Carles Baronet, from Track in Sun.

Wilson_Ajee-Millrose17.jpGAjee' Wilson, photo by PhotoRun.net

Semenya_CasterFV1a-OlyGame16.jpgCaster Semenya, photo by PhotoRun.net

Semenya says it is not the same
CAPE TOWN (RSA): Coach Jean Verster has said Caster Semenya being retroactively crowned world 800m champion in 2011 and Olympic champion in 2012 is "not the same" as winning on the day, informs Reuters. "I spoke to [Caster] and we both agree - it's not the same. We weren't there on the podium and there was no national anthem so it's kind of water under the bridge for us. It's not the same feeling as it was in the Rio Olympics last year. It is nice to know they are catching the cheats five years down the line, though, but it's nothing to get excited about for us," he said. Semenya finished second in both races behind Mariya Savinova who was retroactively disqualified for abnormalities in her biological passport.

RunBlogRun opines: Being given a medal four to five years after the original award is more than an anti-climax. Why should a sponsor pay you for awards that their sponsorship recieved no recognition for? That is why they sponsor athletes! Understand Caster Semenya's lack of excitement on the awards she has recieved five and four years post the events.

Maslak_PavelSF-World16.jpgPavel Maslak, photo by PhotoRun.net

Taplin_BralonSF-World16.jpgBralon Taplin, photo by PhotoRun.net

Maslak vs Taplin the headline
OSTRAVA (CZE): The Czech Indoor Gala on Tuesday in Ostrava (EA Indoor Permit) will offer several highlights. Fast 300 m between home star and double World indoor champion Pavel Maslak and Olympic finalist Bralon Taplin of Grenada. In men shot put top 3 from current World list will compete David Storl against home Tomas Stanek and Poland´s Konrad Bukowiecki. Fastest 40+ sprinter Kim Collins is facing Jamaican Everton Clarke in the 60 m, another Jamaican Gayon Evans is the women 60 m favorite, the same for Jasmin Stowers in women 60 m hurdles. Top duel in 400 m between the hurdlers, World champion Zuzana Hejnova against European champion Sara Petersen and another Czech star Denisa Rosolova. Jan Kudlicka the Olympic fourth placer is the main name in men pole vault and World U20 champion Michaela Hruba in women high jump. Ethiopian Axumawit Embaye is expected to lead the women 1500 m field for a sub 4:07 time and on the men side Dawit Wolde from Ethiopia will fight against Moroccan Fouad El Kaam and Hungarian Tamas Kazi for a sub 3:40. The meet is sold out and will be broadcast live by Czech Television.

RunBlogRun opines: A fascinating battle over the 400 meters will happen in less than 24 hours in Ostrava. The number two and three times in the world over 400 meters will do battle at the Czech Indoor Gala on February 14!

Hassan_SifanFV-Millrose17.jpGSifan Hissan, photo by PhotoRun.net

Sifan Hissan, the European 2016 champ over 1,500 meters, won the Millrose Games mile in 4:19.89 last weekend. Here's the report 7 for the 2016-17 European season, compiled by our friend from Catalonia, Carles Baronet.

Duplantis_Armand-Millrose17.jpGArmand Duplantis, photo by PhotoRun.net

NEW YORK (USA): After breaking the world indoor U20 pole vault record at the Millrose Games in New York with a 5.75m clearance, Armand Duplantis said he is aiming to surpass his father's lifetime best this season, informs the Expressen. "I've said that I'll beat dad's personal of 5.80m this year. When I said it, it was not as real as it is now," he said. His father Greg cleared 5.80m back in 1993.

Duplantis_GregMondo-Millrose17.jpGGreg and Armand Duplantis, Father and son, photo by PhotoRun.net

RunBlogRun: Armand Duplantis, aka Mondo, is the real thing. Watch his run up, his strong technique and his love of vaulting. This young Swede is a real Next Gen star. Looking forward to spending some time with him and observing his workouts. Is Armand Duplantis the next Lavillenie? We think he just might be...

This is week five of the early spring training program. This week will be a tough week, as we build to help you handle the mid race pace of middle distances. This is the part of the race where you make the race or break it. Our Tuesday and Thursday workouts this week are all about building your toughness or callousing you for upcoming big races in the spring.

Principe_DJ-Millrose17.jpGDJ Principe, photo by PhotoRun.net

Monday, February 13, 2017. Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Nadine Visser goes sub 8

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Visser_NadineSF-Eugene14.jpgNadine Visser, photo by PhotoRun.net

Visser sub 8
APELDOORN (NED, Feb 12): Heptathlete Nadine Visser broke the eight second-barrier for the first time to win the 60m hurdles title in a fast 7.98 from Sharona Bakker (8.10) while European heptathlon champion Anouk Vetter just missed her PB in fourth in 8.27. Koen Smet won the men's 60m hurdles title in 7.83. Good standard in the 400m finals with Liemarvin Bonevacia (46.82) beating Tony van Diepen (46.87) and Terrence Agard 46.94 while Madiea Ghafoor (52.88) edged out Lisanne de Witte (52.95). Sanne Verstegen clocked a fast solo 800m in 2:01.83. Highlight on the in-field was Rutger Koppelaar clearing 5.63m to beat Menno Vloon on countback in the pole vault.

The Paavo Nurmi 2 mile is one of the highlights of the NYRR Millrose Games. In 2017, it may have been the best race of the meet. A great field, with it all coming down to Andrew Butchart, Mo Ahmed, Ben True and Ryan Hill...

True_BenFHL-Millrose17.jpGBen True and Ryan Hill, end of Paavo Nurmi 2 mile, photo by PhotoRun.net

Ugen_Lorraine-Pre16.jpgLorraine Ugen, photo by PhotoRun.net

Ugen top long jump
SHEFFIELD (GBR, Feb 12): World indoor bronze medallist Lorraine Ugen pipped Katarina Johnson-Thomspon for the long jump title, jumping 6.72m in the last round to surpass Johnson-Thompson's lead of 6.69m. Johnson-Thompson also clocked 8.42 in the 60m hurdles heat but was a non-starter in the final. Tom Bosworth produced the only world-lead of the second day, clocking a British record of 18:39.47 to win the 5000m walk. Eilidh Doyle won the 400m title in 52.63 from twins Laviai and Lina Nielsen, 52.86 and 52.89 respectively, while Jarryd Dunn won the men's 400m in 46.97. Guy Learmonth won the 800m in 1:48.19, European 800m bronze medallist Elliot Giles stepped up to win the 1500m in 3:45.60 from Tom Lancashire (3:46.45) while European indoor silver medallist Lee Emanuel eased to the 3000m win in 7:55.91 to defend his title. Sarah McDonald won the 1500m title in 4:19.41 from 3000m winner Eilish McColgan (4:19.99). Elsewhere, Luke Cutts vaulted 5.43m to win his fourth pole vault title and Allan Smith cleared 2.25m to win the high jump on countback from Robbie Grabarz and Chris Kandu.

460c8796-a9bc-4d8b-a519-5874134fd69b.pngFred Kerley, photo courtesy of Texas A & M (copyrighted by Texas A & M), used with permission.

This is the time of the indoor season when the times get faster, as we move closer to major indoor championships. Steven Mills is one of the fine writers who writes for IAAF.org, the fine website of our global sport.

Kiplagat_Florence1f-Berlin13.jpgFlorence Kiplagat, photo by Photorun.net

F. Kiplagat 68:15
BARCELONA (ESP, Feb 12): No world record but Florence Kiplagat won the Barcelona Half Marathon for the fourth season in succession in 68:15 ahead of Ethiopia's Kuma Dibaba (69:49) and Portugal's Jessica Augusto (70:36). "Records are there to be broken. I'm now happy for her and we'll try to regain the record in the future," said Kiplagat on losing her record to Peres Jepchirchir on Friday. Leonard Langat won the men's race in 60:52 from Meshak Koech (60:54) and Joel Kimurer (60:59) while Abel Kirui rounded out the all-Kenyan top four in 61:30.

Justin Lagat writes a weekly column for RunBlogRun. His column is going on four years now, and it is well recieved. Justin provides us with a view from Kenya that the majority of us, who do not travel to Kenya, or, have the ability to train with the world's greatest athletes, will never experience.

Kirui_AbelGroup1d-Kenya12.jpgAbel Kirui Training Group, photo by PhotoRun.net

British TRials 2.jpgThe 2017 British Athletics Indoor team Trials, February 10-11, 2017, photo courtesy of British Athletics

Sally Peake.jpgSally Peake, photo courtesy of British Athletics

We live in trying times. Whether in North America, or across the pond, our daily lives are overcome, on all media platforms by "alternative facts", "fake news", or something else defying creduility. Athletics blogging is comfort food for athletics fans.

I met Stuart Weir, a thoughtful and humorous Scottish writer a few years ago at one of the British and Scottish meets I attend. This is Stuart's first column for 2017. He will be providing us his observances at nearly two dozen events this year.

I look forward to catching up with my friend soon.

True_BenFHL-Millrose17.jpGBen True passes Ryan Hill, Paavo Nurmi 2 mile, photo by PhotoRun.net

Millrose Games with superb results


NEW YORK (USA, Feb 11): Ajee' Wilson brought the crowd to its feet at the 110th NYRR Millrose Games, shattering 14 years old American indoor 800m record in 1:58.27. Behind her Charlene Lipsey 1:58.64 and Briton Lynsey Sharp 2:01.14. Dutch star Sifan Hassan ended Shannon Rowbury's mile winning streak with a world-leading and meet record 4:19.89 NR time, the first time since the 4:20 mark had been breached indoors on U.S. soil since 1999. Kate Grace 2nd with also fast č.22.93, Rowbury 3rd 4:23.05 and 6 more went under 4:30. Hassan also ran a world-leading 4:03.05 at 1500m, with Rowbury running a U.S.-leading 4:04.56. Eric Jenkins made it a clean sweep for the Nike Oregon Project milers, surging past hometown favorite Kyle Merber in the final lap to win in 3:53.23, also a world lead. Second Olympic 800 m medalist Clayton Murphy 3:54.31. Ben True won a 2 miles race in a world-leading 8:11.33 ahead of Ryan Hill 8:11.56 and Briton Andrew Butchart 8:12.63. One consolation for Hill was that he set a world-leading time for 3000m, hitting that split in 7:40.80, just ahead of True (7:40.96). Courtney Okolo ran an American record of 1:07.34 for the 500m, drawing a standing ovation from the crowd. Runner-up Alysia Montano, who is not running unsponsored, crossed the line in 1:09.55 for second. Less than 24 hours after being upgraded to the bronze medal for the 2011 and 2013 World Championship 800m, Montano spoke emotionally about her feelings. Brannon Kidder won the 1000 m in 2:19.92 ahead of 600 m WB holder Casimir Loxsom 2:21.06 and Canadian Kate van Buskirk 3000 m 8:52.08. Olympic winner Shaunae Miller clocked third fastest ever 35.71 WL and NR at 300 m over Ashley Spencer 36.27, Natasha Hastings 36.88 and teen star Sydney McLaughlin 37.09. Vernon Norwood was excellent in the men 500 m with also 3rd fastest ever 1:00.11 ahead of Brycen Spratling 1:00.90 and hurdles veteran Bershawn Jackson 1:01.17. Another World lead for olympic winner Ekaterini Stefanidi 482 in the pole vault beating Sandi Morris 472 and Katie Nageotte 462. Omar McLeod clocked 7.46 in the hurdles and another Olympic winner Derek Drouin topped high jump 227. Clayton Vaughn got the 60 m in 6.62, women´s Dezerea Bryant 7.12 and in the hurdles Canadian Phylicia George 7.98.

Long runs develop as your running improves. A run of seven miles can be monumental to a freshman in highschool (it was to me). By our junior year, long runs were done along the bridges that went from San Jose, CA to Alviso, CA. On Fridays, we might go along the dirt trails that paralleled the then San Jose Airport to the small port in Alviso. The hour that it would take to run out the seven bridges to reach Alviso and feel the salty air from the bay, plus, of course, the mud smell, was full to story telling. The run back broke the group up into three groups. There was always a fast group, there were the guys who kept the effort inside and there were the guys who just did not care.

20151212-_D3_0470.jpgAnd then, there were three, USAXC 2015, photo by PhotoRun.net

Long runs in this program are Sunday. As you know, switch the schedules around to work with your needs. And, enjoy those long runs!

Sunday, February 12, 2017. Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

Spanovic_Ivana1-OlyGame16.jpgIvana Spanovic, photo by PhotoRun.net

Spanovic 687 WL
BERLIN (GER, Feb 10): European long jump champion Ivana Spanovic opened her season by going out to a world-leading 6.87m twice at the ISTAF Indoor Berlin on the road to the European Indoor Championships on home soil in Belgrade. Heptathlete Claudia Salman-Rath went out to an indoor PB of 6.71m before improving in the sixth round to an outright PB of 6.76m ahead of Alexandra Wester (6.71m). Piotr Lisek cleared 5.86m to win the pole vault before three attempts at 6.05m to defeat Olympic champion Thiago Braz (5.70m) with Raphael Holzdeppe third on countback. Cindy Roleder set a PB of 7.85 in the 60m hurdles final (7.90 heat) with Pamela Dutkiewicz making it a German one-two, clocking a PB of 7.88 in the heat and final, ahead of Sally Pearson (7.91), Christina Manning (7.93) and Alina Talay (7.94). James Dasaolu won the men's 60m in 6.57 from Kim Collins in 6.59 while Olesya Povh won the women's 60m flat in 7.14 from Marie Jose Ta Lou 7.19. Balazs Baji won the men's 60m hurdles in 7.60. In rare discus Christoph Harting achieved 63.84 ahead of Martin Wierig 62.67.

Duplantis_Armand1810-Millrose17.jpGArmand Duplantis, World Junior record, pole vault, 5.76 meters, photo by PhotoRun.net

Watson_Samantha-Millrose17.jpGSamantha Watson, American high school record, 800 meters, 2:01.28, photo by PhotoRun.net

Wilson_Ajee-Millrose17.jpGAjee' Wilson, American indoor record, 800 meters, 1:58.27, photo by PhotoRun.net

Okolo_Courtney-Millrose17.jpGCourtney Okolo, American indoor record, 500 meters,1:07.34, photo by PhotoRun.net

Great performances at the 2017 NYRR Millrose Games, on February 11, 2017. The highlights on the meet are written below. Watch for our coverage on Sunday, February 12, 2017.

Genzebe Dibaba wanted to break her own WR for the indoor 1,500 meters, but was three seconds off, with her 3:58.50, a world leader. Ronnie Baker ran a fine 6.46 world leader for the 60 meters. Bralon Taplin, GRN ran 45.59 WL with Pavel Maslak, CZE, running 45.80, EL.

Dibaba_Genzebe1f-Paris15.jpgGenzebe Dibaba, photo by PhotoRun.net

ronniebaker.0.0.jpgRonnie Baker, photo courtesy of Frogsofwar.com

Baker 6.46 and Taplin 45.59
TORUN (POL, Feb 10): After breaking the world 2000m record on Tuesday, Genzebe Dibaba came up short in her attempt to break her world indoor 1500m record of 3:55.17 but the Ethiopian set a world-leading mark of 3:58.80 ahead of teammate Axumawit Embaye (4:04.95) and Meraf Bahta (4:06.40) with home favourite Sofia Ennaoui fourth (4:06.59). Ronnie Baker also set a world-leading mark of 6.46 in the 60m ahead of Chijindu Ujah (6.56) while world indoor champion Barbara Pierre ensured an American double in the women's 60m in 7.13. Ezinne Okparaebo given the same time (and initially given the win) with Gayon Evans (7.15) and Ewa Swoboda (7.21) third and fourth respectively. Orlando Ortega lowered his Spanish 60m hurdles record to 7.48 while Croatia's Andrea Ivancevic took a surprise win in the women's sprint hurdles ahead of Jasmin Stowers, 7.96 to 7.99. Joanna Jozwik broke the 18-year-old Polish indoor 800m record with a 1:59.29 world-lead to win by two seconds while there was an upset in the men's 800m with Nicholas Kipkoech beating Adam Kszczot for the first time this year, 1:46.34 to 1:46.44. Bethwel Birgen won the men's 1500m in 3:37.63 ahead of Marcin Lewandowski's 3:38.24. Elsewhere, Olympic final Bralon Taplin clocked 45.59 WL to defeat world indoor champion Pavel Maslak (45.80) in the 400m, Iga Baumgart 52.17 to win the 400m, Sylwester Bednarek 2.27m in the high jump, Anna Jagaciak 13.97m in the triple jump while Nicole Buchler cleared 4.60m to win the pole vault (Lisa Ryzih no-heighted at 4.40m).

The big result from Karlsruhe was Laura Muir's European record for 3000 meters. Her 8:26.41 was three seconds faster than Rio silver medalist at 5000 meters, Hellen Obiri, who battled her for much of the race.

Laura Muir how has Scottish records at 3000 meter and 5000 meters indoors, which are both GBR records as well. The 3000 meters broke the ten year old record of Yelena Shobukhova.

Muir_LauraSF-Rio16.jpgLaura Muir, photo by PhotoRun.net

Jepchirchir_PeresFV1-RAK17.JPGPeres Jepchirchir, 2017 RAK Half marathon, photo by PhotoRun.net

Jepchirchir World record
RAS AL KHAIMAH (UAE, Feb 10): World half marathon champion Peres Jepchirchir eclipsed Florence Kiplagat's world record in the Ras Al Khaimah Half Marathon, clocking 65:06 to take three seconds off Kiplagat's two-year-old mark. Jepchirchir's 20km split of 61:40 was also 14 seconds faster than Kiplgat's world record set en route to her world half marathon record. Jepchirchir's splits: 15:40 5K, 31:07 10K (15:27), 46:32 15K (15:25), 61:40 20K (15:08). Jepchirchir's 10km split of 30:33 between 10-20km was only 12 seconds slower than the world record. New York Marathon champion and former world half marathon record-holder Mary Keitany was second in a 65:13 PB with Joyciline Jepkosgei (66:08) and Jemima Sumgong (66:43) closing out an all-Kenyan top four. Tirunesh Dibaba was fifth in a 66:50 PB, one place ahead of world marathon silver medallist Helah Kiprop (67:48). Bedan Karoki won the men's race in 59:10 ahead of Ethiopia's Yigrem Demelash (59:19) while track star Augustine Choge broke the one hour-mark for the first time in third in 59:26.

Some fast times in sprints, Men's 800 meters and hurdles. The Dusseldorf Meeting is the second stop on the IAAF Winter World Tour.

Collins_KimQ-Worlds16.jpgKim Collins, photo by PhotoRun.net

Farah_Mo1-Pre16.jpgMo Farah, 2016 Pre Classic, photo by PhotoRun.net

Farah confirms 10k in Ostrava


OSTRAVA (CZE): Reigning world and Olympic 5000m and 10,000m champion Mo Farah will race over 10,000m in the Ostrava Golden Spike on 28 June, informs organisers. At a press conference which was supported by Czech Tennis FedCup team playing this weekend against Spain in Ostrava it was confirmed that the 10 000 m will be staged at the IAAF World Challenge meet for first time since 2004 when Kenenisa Bekele achieved a World record 26:20.31, still 2nd best ever. Farah will compete for second time in his career at the meet after running here 5000 m back in 2008. "I'm pleased to announce my participation in the Emil Zatopek Memorial 10,000m at the Golden Spike meeting in Ostrava on June 28. It will be my first time to compete in a track 10,000m race in Europe outside a major Championship. I know other athletes ran fast in Ostrava in the past and I hope the weather conditions will be conducive to a good performance. My major focus for 2017 is the IAAF World T&F Championships in London and this will be a good opportunity to run fast before then," said Farah in a statement.

Farah_MoH-PreC16.jpgMo Farah, 2016 Pre Classic 10,000m photo by PhotoRun.net

My first track race was in my freshman year at DeSmet High School in Creve, Couer, Missouri. That was 1972. We were running against a junior high team, and there was a freshman there who had run a sub-five minute mile. I was terrified before my first track race. I believe, I ran a 6:13 mile. The winner ran 4:57, which was amazing to me.

My coach, Jim Marheinecke told me I could run that fast some day, I had to be patient. I thought Brother Jim was absolutely out of his mind. I would die before I ran that, I thought in my 14 year old brain.

20151212-_D3_0189.jpgWarming up, photo by Justin Britton

Two years later, after two good cross country seasons, and a Winter of training, I broke five minutes for the first time. I believe, it was a 4:56.4 mile, on the dirt track at Bellarmine, in late February 1975. Truth was, it felt much easier than the six minute mile I had run two years before. That is how your body progresses under progressive and consistent training.

Saturday, February 11, 2017. Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles.

Hastings_NatashaFV-NBind16.jpgNatasha Hastings, photo by PhotoRun.net

Natasha Hastings is racing the 300 meters at the 110th Millrose Games, on Saturday, February 11, 2017. Natasha is one of the finest long sprinters in the U.S. She is the former American record holder (indoors) for the 300 meters.

In her Millrose race, Natasha is racing Sydney McLaughlin, the Rio team mate of Natasha and a fine runner in her own right. Natasha spoke to the media on Friday regarding her future, and provided some advice to Sydney McLaughlin.

Thanks to Nick Nicholas and Millrose Games for their assistance with the quotes.

To learn more about the 2017 Millrose Games, please go to http://www.nyrrmillrosegames.org/meet-schedule/. Remember, USATF.TV will show LIVE from 12 Eastern to 4 PM Eastern. NBC will go from 4 PM to 6 PM.

Ekaterina Stefanidi and Sandi Morris, the gold and silver medalist from Rio Olympics, are competing in the women's pole vault at the Millrose Games on Saturday, February 11, 2017. Ekaterina won the NB Indoor GP and Sandi Morris has won two meetings in France. It should be a fine competition.

Stefandini_Ekaterini-OlyGame16.jpgEkaterina Stefanidi, Rio 2016, photo by PhotoRun.net

Morris_Sandi-OlyGame16.jpgSandi Morris, Rio 2016, photo by PhotoRun.net

Here's a quick interview, done at the Millrose Press Conference, held on Friday, February 10, 2017. Special thanks to Nick Nicholas for these quotes.

To learn more about the 2017 Millrose Games, please go to http://www.nyrrmillrosegames.org/meet-schedule/. Remember, USATF.TV will show LIVE from 12 Eastern to 4 PM Eastern. NBC will go from 4 PM to 6 PM.

Matt Centrowitz is the first American to win the Olympic 1,500 meters since 1908. Matthew won the race by controlling it for each step and unleashing a blistering last 400 meters to cement the victory. When I spoke with Matt on January 28, after his win over the mile in Boston, he was relaxed, full of good humor, and obviously, enjoying his stature in the sport.

Centrowitz_MatthewRL-NBin17.JPGMatthew Centrowitz, NBIndoorGP, photo by PhotoRun.net

On Saturday night, Matt Centrowitz will be racing the Paavo Nurmi 2 mile against one of the finest fields assembled in many years. Canada's Mo Ahmed, Garrett Heath, Ben True, World Indoor silver medalist Ryan Hill, Scotland's Andrew Butchart will all be battling Mr. Centrowitz.

The following quote came from the Millrose Games Press Conference, thanks to Nick Nicholas.

To learn more about the 2017 Millrose Games, please go to http://www.nyrrmillrosegames.org/meet-schedule/. Remember, USATF.TV will show LIVE from 12 Eastern to 4 PM Eastern. NBC will go from 4 PM to 6 PM.

McLeod_OmarPort1a-IAAFgala16.jpgOmar McLeod, IAAF Golden Gala, 2016, photo by PhotoRun.net

I have enjoyed watching Omar McLeod racing over the past few years. After his fine win in Portland World Indoors last year, I met him and congratulated him on the victory. Omar was obviously happy with his victory. In Rio, Omar McLeod kept his cool, and, in the semi-final and final, showed his racing prowess and his speed, taking the gold, and becoming the first Jamaican hurdle gold medalist.

The following interview was provided by Nick Nicholas, for the 2017 Millrose Games Press conference. Special thanks to the Millrose team for their assistance.

To learn more about the 2017 Millrose Games, please go to http://www.nyrrmillrosegames.org/meet-schedule/. Remember, USATF.TV will show LIVE from 12 Eastern to 4 PM Eastern. NBC will go from 4 PM to 6 PM.

Bartoletta_Tianna-NBind16.jpgTianna Bartoletta, 60 meters, Photo by PhotoRun.net

Tianna Bartoletta won her first global medal at the young age of 19. I was there, and was truly impressed with her performance. That sweet moment for Tianna was followed by seven tough years.

Her victory in Rio, with a leap of 7.17 meters to unseat Brittney Reese (in her fifth round jump), the defending champion (7.15 meters), and Ivana Spanovic (7.08 meters) gave her two perfect moments in leaping in 11 years!

Tianna Bartoletta is a fine sprinter, long jumper and also, a bob sledder! We appreciate the quotes from Millrose Game's Nick Nicholas.

I truly enjoy Tianna Bartoletta. Her game face is real, and she knows what she wants and she will give it her all in each competition. We wish her luck at the 110th Millrose Games, to be held on Saturday, February 11, 2017!

Bartoletta_Tianna1-Lausanne16.jpgTianna Bartoletta, photo by PhotoRun.net

To learn more about the 2017 Millrose Games, please go to http://www.nyrrmillrosegames.org/meet-schedule/. Remember, USATF.TV will show LIVE from 12 Eastern to 4 PM Eastern. NBC will go from 4 PM to 6 PM.

Such is the quality of elite racing across the world that races such as RAK half marathon are similar to prize fights. The RAK half marathon has built itself into one of, if not, the finest half marathon in the world. Fast course, right time of the year, and the absolutely finest field, and you have a half dozen women and men who want to be at the top of the podium.

Justin Lagat wrote this fine piece on the RAK Half marathon. Justin writes a weekly column for RunBlogRun, entitled, A view from Kenya.

Jepchirchir_PeresFV-RAK17.JPGPeres Jepchirchir, photo by PhotoRun.net

After a world record, athletes are surrounded by photographers, film crews, and fans. How does one just not enjoy the moment and be amazed that all the hard work has come to a success?

Observing Jenny Simpson speak to the press, be patient with photographers, and after a hard, early season race, has been fascinating. I watched Jenny pal around with a group of high schoolers and take photo shots with the young sons of a dear friend.

Simpson_JennyDMR-NBind17.jpGJenny Simpson, photo by PhotoRun.net

After all this, plus an hour of press questions, Jenny Simpson did this very quick video to put the race into perspective for us.

Jenny Simpson, like Deena Kastor, are always eloquent in front of the media. Jenny Simpson speaks to the Shoe Addicts on her team's WR of 10:40.31 for the DMR.

We hope that you enjoy the interview. Thanks to the Shoe Addicts.

As you get to the end of week 4, find an all comer's meet on Saturday or an indoor meet, and have some fun. Run an 800 meters, a mile or a 1000 meters. See how you feel, and work hard over the last 200 meters.

Remember to watch the Millrose Games on NBC on Saturday! It will be an amazing meet!

Simpson_JennyRL-NBin17.JPGJenny Simpson, photo by PhotoRun.net

The women's 3000 meters at the New Balance Indoor Grand Prix was riveting. It was the first time we saw Shannon Rowbury and Sifan Hassan, now both running for the Nike Oregon Track Project, race indoors in U.S. On Saturday, in Millrose, the upcoming race will be their second.

Here's a fine piece by Chris Lotsbom of Race Results Weekly on the new team mates!

shannon and sifan .jpg

Sifan Hassan and Shannon Rowbury, NBIGP 3000m, photo by Chris Lotsbom, Race Results weekly, used with permission.

Hunter-OakleyFV-NBgames17.JPGDrew Hunter at New Balance Games, photo by PhotoRun.net

Drew Hunter is one of the Next Generation of professional athletes. Coming out of high school, Drew moved to the professonial world, signing a long term contract with adidas. Sabrinna Yohannes spoke with Drew Hunter after last two indoor meets. She asked me to post just before the presser for Millrose.

Best of luck to Drew Hunter at Millrose!

Jordan Hasay is an iconic runner from the Golden State. On countless times during her high school years, she made the pages of California Track & Running News, one of our publications. She was featured in Athletes Only during her college career and as an elite athlete, she has been featured in runblogrun as well.

Hasay_Jordan-Houston17.JPGJordan Hasay, photo by PhotoRun.net

I was in Houston last month when Jordan Hasay ran 68:40 for the half marathon. It was a wonderful race for Jordan Hasay. Coming back from injuries in 2015, short on training in early 2016, Jordan is starting 2017 with a strong statement of fitness. Perhaps fitness and the dedication of her further career to her beloved mother, who she lost in 2016, are part of answer to her fantastic run in Houston.

Renewed fitness and extra inspiration are hinting at an exciting 2017.

David Hunter's feature puts her last five years in perspective, and her renaissance in 2017. Now, off to Boston for Jordan Hasay. We wish her much success.

Bednarek_Sylwester-nycDL10.jpgSylwester Bednarek, photo by PhotoRun.net

Drouin_Derek1-Stockholm15.jpgDerek Drouin, photo by PhotoRun.net

A tie for Bednarek and Drouin with 233 WL


BANSKA BYSTRICA (SVK, Feb 8): Two athletes cleared 233 in second attempt and tried at 235. That was the higlight of 23rd High Jump meeting with music in central Slovakia. Poland´s 2009 World medalist Sylwester Bednarek (overall PB for him) and Olympic winner Derek Drouin cleared 233 World lead but not the 235. In the jump-off they both tried once again at 235 and then agreed for a tie. "I was tired and after a personal best I was so happy," said Bednarek. Drouin was also satisfied: "It was my first competition of the year and I managed well so all is ok." It happened for first time in the meet that there was a tie for first place. Third Belarus Pavel Seliverstau improved his PB to 231 and veteran Donald Thomas also went over 231 as fourth. Thomas was brave after two fouls at 233 tried once at 235 with support of the enthusiastic public of 900 people. Another top moment was the improvement of Slovak Lukas Beer to 228 and good tries at 231 as he ended fifth in most probably best line-up of the indoor season in men high jump. Mexican Edgar Rivera as 6th, US Erik Kynard as 7th and Bulgarian Tihomir Ivanov as 8th (indoor PB) also managed 228 in great depth of the competition. Surprise women winner was Iryna Herashchenko from Ukraine with second attempt clearance at 193. In total 8 other jumpers failed at 193 after they went over 189. Best by count back was another Ukrainian Yulia Levchenko with Olympic winner Ruth Beitia third, both 189. Fourth in a tie Canadian Alyx Treasure indoor PB 189 and Sweden´s Sofie Skoog season best 189.

Adding some variety to your intervals is important. Variety is important in all parts of training, it keeps you healthy!

Derrick_Chris-USAxc17.JPGChris Derrick, photo by PhotoRun.net

Thursday, February 9, 2016. Warm up, 4 times 800 meters, 400 meter jog in between, 800 meter repeats at 800m for your current mile, 6 x 300 meters, 300 meters at pace of 400 meter for current mile for first four, run last two 300 meters as fast as you can. 200 meter jog in between each 300 meters. Ten push ups, ten sit ups, then cooldown.

David Storl beats Tomas Stanek

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Storl_DavidWide1a-Rio16.jpgDavid Storl, photo by PhotoRun.net

Storl beats Stanek
POTSDAM (GER, Feb 8): World leader David Storl won a special shot put meet stage in k.o. format with 21.32. In semifinals another top mark from Czech Tomas Stanek 21.30, in the finals against Storl he did only 19.85. In different rounds also to note 20.69 from Konrad Bukowiecki, 20.68 from Michal Haratyk and 20.56 from Asmir Kolasinac.

RunBlogRun opines: The shot put for men at the European Indoor Championships will be highly competitive. RunBlogRun is looking forward to the shot put, among other events, at the Belgrade.

This is our 21 page report on the European Athletics, report 6, compiled by Carles Baronet. This report is one month prior to the 2017 European Indoor Championships.

Coe-Muir-Zurich16.jpgSeb Coe and Laura Muir, photo by PhotoRun.net

LaVillenie_Renaud-Brussels15.jpgRenaud Lavillenie, photo by PhotoRun.net

CLERMONT-FERRAND (FRA): Renaud Lavillenie's coach Philippe d'Encausse has said he might miss the European Indoor Championships in Belgrade due to injury, informs L'Equipe. "Is it sensible to try the European Indoor Championships in some difficulty at 50% or 70%, one can ask the question. But Renaud has his bearings and if he feels able to go, he will go," he said. Lavillenie has pulled out of tonight's meeting in Paris and Berlin on Friday and looks set to miss the French Indoor Championships the following weekend.

Okay sports fans, here is the our first report from Central America and the Caribbean. Thanks once again to our Catalan friend, Carles Baronet. Enjoy the report!

Collins_KimQ-Worlds16.jpgKim Collins, photo by PhotoRun.net

Dibaba_GenzebeFV1-Lausanne16.jpgGenzebe Dibaba, photo by PhotoRun.net


SABADELL (ESP): Genzebe Dibaba's splits en route to her world indoor 2000m record of 5:23.75. 400m 64.1, 600m 1:36.7, 800m 2:09.9, 1000m 2:42.66, 1600m 4:19.8. Estimated split times: 1500m 4:03.6, mile 4:21.3. From PJ Vazel.

RunBlogRun opines: Genzebe Dibaba has WR for 1,500m, mile, 2000 meters, 3000 meters, two miles and 5000m indoors. I watched her race in Monaco, breaking the WR 1,500 meters, and it was an astounding experience.

This is report 2 for Austral Athletics (Australia, New Zealand and South Africa). Carles Baronet, our friend from Catalonia, is compiling this report. We have expanded from European to USA and Canada, Austral and next, Caribbean.

VanNiekerk_WaydeWR4303b-RioOlyG16.jpgWayde Van Niekerk, photo by PhotoRun.net

Kimetto_DennisFV1-Berlin14.jpgDennis Kimetto, photo by PhotoRun.net

Building up speed and strength gives the athlete confidence. Little things, like noticing a faster start, realizing that your fast pace feels much easier than it did two weeks ago, all of those things build confidence. Be patient.

Amy Van Alstine in #GEXC2017.jpgAmy Van Alstine, Great Run XC, photo by Justin Britton

Wednesday, February 8, 2017. Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.

Hill_Candace4x1FH-Poland16.jpgCandace Hill, Poland 2016, photo by PhotoRun.net

INDIANAPOLIS (USA): USATF has announced they will not send a team to the World U18 Championships in Nairobi, Kenya in July. A letter sent from USATF to youth coaches around the country states the decision stems from Kenya being deemed a critical threat by the U.S. Department of State. Great Britain, Australia, Canada, New Zealand and Switzerland have also pulled out.

RunBlogRun opines: Athletic security becomes a larger and larger issue as we move around the world with major sporting events. Opinions differ, but safety of athletes, officials and staffs are key. It is sad to see some major countries not compete in Kenya, but, unfortunately, countries have to make their own decisions.

Big names in Bercy!

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Thiam_NafissatouSH-EuroInd15.jpgNafissatou Thiam will compete in Bercy in a three event competition, photo by PhotoRun.net


Top names in Bercy


PARIS (FRA): Pascal Martinot-Lagarde and Garfield Darien will go head-to-head over 60m hurdles at the Meeting de Paris Indoor at the Stade Bercy on Wednesday evening. The line-up also includes Wilhem Belocian, USA's Jarret Eaton and Hungary's Balazs Baji while the women's 60m hurdles features leading Americans Christina Manning, Jasmin Stowers and Jackie Coward and Norway's Isabelle Pedersen. In the 60m flat, Kim Collins will be favourite after running 6.52 in Mondeville while Stella Akakpo faces in-form Jamaican Gayon Evans and Olesya Povh in the women 60m. Former world champion Pawel Wojciechowski faces top Frenchmen Kevin Menaldo and Axel Chapelle in the pole vault with Godfrey Mokoena the long jump favourite. Olympic heptathlon champion Nafissatou Thiam faces Antoinette Nana Djimou and Nadine Broersen in her season's debut in a three-event multi competition while Olympic silver medallist Kevin Mayer headlines the men's multi event.

Dibaba_GenzebeFV-Lausanne16.jpgGenzeba Dibaba, photo by PhotoRun.net

Genzebe Dibaba 2000 m WR
SABADELL (ESP, Feb 7): Genzebe Dibaba smashed Gabriela Szabo's world indoor 2000m record of 5:30.53 at the Miting International de Catalunya. Her time of 5:23.75 was also faster than Sonia O'Sullivan's world outdoor record of 5:25.36. Dibaba passed through 1km in 2:42.65 en route to the record. She next competes in Torun at 1500 m and in Madrid at 1000 m. Morocco's Siham Hilali was a distant second in 5:52.88 with Dibaba's younger sister Anna third (5:55.34). Dibaba now holds world indoor records at 1500m, 2000m, 3000m, two miles and 5000m. Other highlights included Adam Kszczot winning the 800m in 1:46.31 from Kevin Lopez (1:46.58) and Nicholas Kipkoech (1:46.89) while Ethiopia's Tigist Ketema won the women's 800m in (2:02.00) from Esther Guerrero 2:02.38. Good home wins for Marc Alcala (3:39.99) in the 1500m and Adel Mechaal (7:48.39) over 3000m from Italy's Marouan Razine (7:50.78). Elsewhere, Luguelin Santos won the 400m in 46.72 from Liemarvin Bonevacia 46.95 and Venezuela's Andrea Purica posted a fast 7.32 in the 60m. Top field event result was Borja Vivas' 20.41m in the shot put

Many of my memories of high school track, and then, college track, were the long nights of repretitions on Tuesday nights. I really liked 400 meter repeats, and would build up to 20 of them (high school limits should be 12 to 16). Once I built up, I would begin to cut down and increase the speed and shorten the recovery.

Finishing workouts give us confidence, and we look for new challenges to improve our running.

Principe_DJ-NBin17.JPGDJ Principe, photo by PhotoRun.net

Build your strength and endurance up over two to three months of late winter and early spring, and you will be ready for outdoor track.

Tuesday, February 7, 2017. Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds).with 200 meter jog (keep moving), in between). On last two repeats of 400 (11, 12 of 12 x400 meters, run the last two at your current mile pace, with 200 meter job. Ten push ups, ten sit ups, cooldown. No spikes, this workout in flats.

Merritt_AriesQ1a-OlyTr16.jpgAries Merritt, photo by PhotoRun.net

FLAGSTAFF: World record holder Aries Merritt clocked fast 7.63 in heats of Mountain Invitational. 200 m Olympian Ameer Webb won the 60 m in 6.58 PB ahead of Bahamian Shavez Hart 6.60. Deante Kemper cleared 224 in high jump and Jasmine Todd won women 60 m in 7.28.

Batman and Robin .jpgBatman and Robin, photo courtesy of Amazon.com

So, Jeff Benjamin told me to find a Batman and Robin photo for this story, so, I did. Of course, I went to Adam West and Burt Ward. Who else? Enjoy the story on the Armory Invitational.

Chelimo_Paul-NBind17.jpGPaul Chelimo, photo by PhotoRun.net

WINSTON-SALEM: At Camel City Invitational Olympic medalist Paul Chelimo won the 3000 m in 7:45.49 ahead of Briton Lee Emanuel 7:49.29. Women mile also fast, Rachel Schneider 4:28.03 beating Cory McGee 4:30.03 and Stephanie Garcia 4:32.41. Canadian record holder Melissa Bishop won the 800 m in 2:02.28. Kenyan Eliud Rutto got 800 m in 1:48.94, Desmond Lawrence the 60 m in 6.64 and last year junior Michael Dickson made a break-through race with 7.63 at 60 m hurdles.

We have posted the entire release from the IAAF. We applaud the IAAF for acting on what is called rent an athlete. We will have some comments tomorrow, after we have spoken to some of our keen observers.

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Updated February 6, 2017. Logo updates plus added commentary.

Chris Ladd is the VP of Consumer Experience for New Balance. Chris and his team have been developing flagship NB running stores around the world. I was fascinated speaking with Chris about the NB flagship in Seoul. Managing the experience, and reaching the consumer cultures that are key to NB's continued success means that Mr. Ladd has to use his keen observation skills to fine tune the flagship stores around the globe.

Chris Ladd VP of Consumer Exp NB.jpgChris Ladd, VP of Consumer Experience, New Balance

One does not think, unless prompted, about the behind the scene decisions on making a run specialty store more comfortable, more welcoming and more fascinating for the runner. Flagship stores happen in all brands, and much discussion goes into them. Think of a store like NB RunHuB as high end fashion is to daily fashion. In NB RunHub, the experience, and the ability to experience are key. Runners from around the world venture into the famous NYRR RunCenter, then they look in the NB RunHub and see unique products from New Balance. It is truly a running consumer lab in the busiest city in the world. Watching Chris Ladd observing in the RunHub, one thinks that Mr. Ladd is considering the next innovation for the RunHub, living the NB mantra, "#always in beta." (Updated February 6, 2017).

The NB RunHub in New York is located in NYRR Run Center. The Shoe Addicts and RunBlogRun were at the Run Center on January 11. This interview was recorded by the Shoe Addicts, the digital partners of RunBlogRun in the NB RunHub. We thanks Chris Ladd for his time and and Mary Lawton for putting the interviews together for us.

Lyles_NoahFV-NBind17.jpGNoah Lyles, 2017 New Balance Indoor Grand Prix, photo by PhotoRun.net

This is the fifth report on the indoor season in the United States and Canada. It is compiled by Carles Baronet, of Track in Sun. Carles, our friend from Catalonia, provides RunBlogRun readers with results not found elsewhere. Yes, he is a track fan of the highest order.

Muir_LauraSF-Rio16.jpgLaura Muir, photo by PhotoRun.net

Muir 8:26.41 EIR

KARLSRUHE (GER, Feb 4): Laura Muir broke Liliya Shobukhova's 11-year-old European indoor 3000m record at the Indoor Meeting in Karlsruhe. Muir stopped the clock at 8:26.41 to move to fifth on the world indoor all-time lists behind Ethiopians Genzebe Dibaba (8:16.60), Meseret Defar (8:23.72), Meselech Melkamu (8:23.74) and Sentayehu Ejigu (8:25.27). Hellen Obiri improved her Kenyan indoor record to 8:29.46 with Axumawit Embaye fading to third in 8:49.52. There was another impressive British winner in the 60m hurdles with Andrew Pozzi winning the final in a 7.44 world-lead (after clocking a 7.49 world-lead in the heats) ahead of Orlando Ortega (7.59) and Petr Svoboda (7.63). Keni Harrison overcame a stumble in the 60m hurdes heats to win in 7.93 before dominating the final in 7.76 (just outside her 7.75 world-lead) ahead of Cindy Roleder (7.90) and Sally Pearson (7.91) on her season's debut. Dina Asher-Smith equalled the world-lead in the 60m heats with 7.13 but had to settle for second in the final behind Jamaica's Gayon Evans on her European indoor debut, 7.14 to 7.15. Elsewhere on the track: wins for Eric Sowinski (1:46.80) and Joanna Jozwik (2:01.26) in the 800m and Silas Kiplagat (3:38.51) in the 1500m. Highlight on the in-field was a 4.67m clearance from Germany's Lisa Ryzih in the pole vault while Christina Schwanitz went out to 18.41m to defeat Dusseldorf winner Anita Marton 18.34m in the shot put. 20-year-old Pavel Seliverstau cleared 2.30m in the high jump (official WL) while Godfrey Mokoena went out to 8.05m in the long jump.

RunBlogRun Opines: Laura Muir now owns British records (and Scottish records) at 1,500m outdoors, 3000m indoors and 5,000m indoors. She is letting her feet do the talking. Looking forward to seeing her race in Europe soon.

The indoor season in Europe is four weeks from the 2017 European Indoor Championships. Here is report 5 for the European results, compile by our friend from Catalonia, Carles Baronet, editor of Track In Sun. We hope that you will enjoy the depth of the reports. Carles works many hours to provide these reports to our readers.

Davies-Orth-Taylor-Euros16.jpgDavies, Orth, Taylor, European Championships, 2016, photo by PhotoRun.net

Updated February 6, 2017. Logos updated, some commentary added.

Tom Carleo is having the time of his life. With the product at New Balance dialed in, and a team globally that understands that, in performance running, product comes first, Tom is overseeing a running brand that is at the top of its game.

Tom Carleo 2.jpgTom Carleo, photo courtesy of nnhsxc.blogspot

Carleo is the VP of Global Running at New Balance. We spoke with Tom at the NYRR RunCenter opening on January 11. Carleo is opinionated, articulate and quick-witted. He is also devoted to his brand, which just signed a decade long deal with the New York City Marathon and the New York Road Runners.

Just before our interview with Tom Carleo, we spoke with CEO Rob De Martini. Mr. De Martini noted that New York was the media capital of the world, and, in most circustance, a global running center as well. That is part of the importance of New Balance gaining a decade long series of programs with the New York Road Runners. Companies have sponsored the NYC Marathon, but none of those companies have reached out to sponsor nearly all programs under the NYRR umbrella. (Updated February 6, 2017).

Carleo spoke of the importance of the RunHub. Tom sees the store inside the NYRR RunCenter as a great running lab for the most important running city on the planet.

Special thanks to Tom Carleo for his time and to Mary Lawton, for her attention to detail.

Allan Steinfeld Remembered

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I asked Jeff Benjamin to ask some of the friends of Allan Steinfeld to honor our late, great friend. Allan Steinfeld, with his thoughtfulness and humor filled way, changed our sport for better.

Allan Steinfeld.jpgAllan Steinfeld, photo courtesy of NYRR

I edit this with a smile, and tears, as the moving thoughts of Allan's friends (and many more on social media) continue to go through my mind.

Here is Jeff Benjamin's excellent remembrance of our friend, the late and still great, Allan Steinfeld.

As the indoor season gets into the middle of season, you are hearing of some very fast times at all levels. For most of you, indoor season is part of your buildup for spring outdoor season. For those who do not have outdoor season, your indoor season is the time for your to excel. Some were still training for cross country . These workouts work for those who want to get stronger and faster.

MenOneKmLead1a-USAxc17.JPG2017 USATF XC Champs, Bend, Oregon, photo by PhotoRun.net

Here's your workout for today!

Monday, February 6, 2017. Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Lisek_Piotr-PreC16.jpgPiotr Lisek, photo by PhotoRun.net

Lisek 600 cm
POTSDAM (GER, Feb 4): Piotr Lisek cleared as first Polish pole vaulter six meters. It happened at the 18th edition of the pole vault meet in Sterncenter Shopping Center of Potsdam. Lisek won the competition, the result is also new World lead. He started with 543 and 563 in first, then 573 and 583 in second. First WL and national mark 593 in second and the same with 6 meters in second attempt. He is 10th ever to go over that barrier indoors. Second Croatian Ivan Horvat and third Karsten Dilla 563, fourth Florian Gaul 553 and fifth new national indoor record for Philippines Ernest John Obiena 543.

RunBlogRun opines: Piotr Lisek is the top Polish pole vaulter of his era, and is also one of the finest European vaulters of his era. He won the bronze medal in Prague in 2015 for the European Indoors. He won bronze medalist in Beijing World Outdoor Champs and also took bronze in the World Indoors in 2016 in Portland. His heart breaking fourth in Rio showed that he is always now, one of the medal contenders. I watched him vault in 2015 at the Malmo Indoor Meeting, and was impressed with his vaulting skills. Six meters is a huge deal. It is not like a four minute mile, it is like a 3:50 mile (3:32 for 1,500m ). Lisek has moved up another step in the pole vault wars.

Collins_KimQ-Worlds16.jpgKim Collins, photo by PhotoRun.net

Kim Collins gets faster 6.52
MONDEVILLE (FRA, Feb 4): Kim Collins, 40, set a 6.52 60 m superb 40+ world best ever at the Meeting de Mondeville ahead of Ronnie Baker 6.54 (also 6.54 in heat), Sean Safo-Antwi 6.59 with home favourite Christophe Lemaitre sixth in 6.66 after 6.62 in the heats. Ukraine's Olesya Povh won the women's 60m in 7.20 after a 7.26 heat while teammate Hanna Platitsyna won the 60m hurdles in 8.08 and Olha Zemlyak was fastest out of the two 400m races in 52.87 to Eilidh Doyle's 53.36. Brit Dave King won the 60m hurdles in a 7.65 PB after 7.73 in the heats. Elsewhere, 3000m wins for Morocco's Brahim Kaazouzi (7:53.53) and Ethiopia's Fantu Worku (8:53.48) and Algeria's Abderrahmane Anou (3:42.27) in the 1500m. Field event highlight was Belarus' Iryna Vaskovskaya 13.61m in the triple jump.

RunBlogRun opines: Kim Collins is a global favorite in our sport, and one of mine as well. Enjoying a dinner with him in May 2016, just before the City Games in Manchester, England was a highlight of the season. A fine sense of humor, a keen observer of the sport, Kim speaks at sprinter, husband, father and fan of sport. What is his secret? My belief is that Kim Collins does something few other athletes, of any age group master; the art of recovery. Kim knows when to work hard and when to rest. He possesses one of the fastest starts in the sport, seldom having false start issues. We wish him luck!

RunBlogRun opines: I am impressed with Sydney McLaughlin. I observed her run her in high school and watched her run through the U.S. Olympic Trials and also the Olympics. Last weekend, at the Reggie Lewis Center, I watched her run a 52.32 and then charm the media afterwards with her thoughtful comments and support of her teammates.

McLaughlin_SydneyDMR-NBin17.JPGSydney McLaughlin, the battle over 400 meters, photo by PhotoRun.net

What makes Syndey McLaughlin so special? Her talent, her competitiveness, her focus, but also, her poise. There are many professional athletes, ten to thirty years older than her, who have never developed the poise Sydney shows in every outing.

If you have not watched this, please check out Syndey McLaughlin's RunBlogRun Instagram interview post @NBIndoorGP : http://www.runblogrun.com/2017/01/runblogrun-interviews-sydney-mclaughlin-post-race-dmr-wr.html

I am looking foward to see her run the 300 meters at the Millrose Games on February 11. See you then!

Peter Ciaccia is the President of Events for the New York Road Runners. Peter lives the sport of running each and every day. He loves the sport and he loves the New York Road Runners. For Peter, who never stops moving, this is his perfect job.

Peter Ciaccia-thumb-500xauto-19453.jpgPeter Ciaccia, photo by PhotoRun.net

Updated February 5, 2017 to include official NB logo and update key points.

Peter Ciaccia is the President of Events for the NYRR. He is also the race director for the TCS NYC Marathon. He follows a distinguished line of race directors, from the late Fred Lebow to the late Allen Steinfeld, to Mary Wittenberg, to Peter Ciaccia. In 2017, the NYC Marathon will have a new official footwear and apparel sponsor, New Balance. This is the first year of a ten year agreement. New Balance will sponsor all races under the NYRR imprimatur. It will also partner in their new NYRR Run Center, which is the exciting location for the club members to meet, train, learn and also visit the NB RunHub, the official store partnership between NYRR and NB. (Updated February 5, 2017)

Peter Ciaccia was kind enough to be interviewed by the Shoe Addicts on the NYRR RunCenter and the NB Run Hub. We spoke about the exciting new facility and the opportunities for the New York Road Runners with their new sponsor, New Balance. We hope that you enjoy it.

image002.jpgAjee' Wilson and Samantha Watson following Saturday's 600m race, Photos by Myles Gaymon

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Mike Brannigan en route to setting a Paralympic world record in the Men's 3000m. Photos by Myles Gaymon.

The fast 200 meter banked surface in the New Balance Armory once again hosted the Armory Track Invitational on February 4. Records over 600 meters (high school), 3000 meters (Paralympics) and 300 meters (high school) were set. The Armory Invitational has a history of providing some of the finest runners in our sport a chance to run fast during the indoor season. In an average season, the Armory Track Center, sponsored by New Balance, manages over 90 events with just under 160,000 participants in 2016.

RunBlogRun will be in the house that Dr. Norb Sanders built next weekend for the 2017 NYRR Millrose Games.

Rob De Martini is the CEO and President of New Balance Athletic Shoes. We first met him at the Falmouth Road Race in 2009, after NB began to sponsor the event.

RobDeMartini-President-CEO-New-Balance.jpgRob De Martini, photo courtesy of IndustryWeek.com

Updated video with official NB logo, February 5, 2017.

Interesting points from New Balance's Rob De Martini. As the brand fires on all cylinders, due to a major refocus eight years ago, with consistent strong product, recent long term sports marketing programs with New York Road Runners, and athletes that are truly brand assets. New Balance is the largest privately held running footwear brand in our business. It will be fascinating to see how NB, and other brands steer their futures in the tumultuous year that appears to be 2017. (updated February 5, 2017)

We met with Mr. De Martini after the presser for the NYRR Run Center and the NB Run Hub. De Martini is at the helm of the largest privately held running performance footwear company in the world (January 11, 2017). And New Balance is at the top of their game. They are making consistently fine product, serving their retailers and their recent long term sponsorship of the NYRR shows that old school is the best school.

The sponsorship of the New York Road Runners by New Balance has gone farther than any sponsors of the past. First, all NYRR running events are sponsored by New Balance, including the TCS NYC Marathon. Secondly, the Run Hub in the NYRR Run Center is a living shoe lab. They can see what the kids of NYC like, and what runners from around the world want. Thirdly, the NYRR RunCenter provides a fantastic meeting place for runners of all ages.

The following interview was done on January 11, 2017 by the Shoe Addicts. We thank Rob De Martini for his time and insights. As always, we thank Mary Lawton for providing access to the NB team.

The 2017 New Balance Indoor Grand prix was an amazingly successful meeting. I believe it was the best organized and most concise indoor meeting in North America, that I have seen in two decades. The NBIndoor Grand Prix has upped its game.

Centrowitz_MatthewFV-NBind17.jpGMatt Centrowitz, his race be won, photo by PhotoRun.net

Simpson_JennyDMR-NBind17.jpGJenny Simpson shines on! photo by PhotoRun.net

Martinez-Coburn-Simpson-McLaughinDMR-NBin17.JPGBrenda Martinez, Emma Coburn, Sydney McLaughling, Jenny Simpson, photo by PhotoRun.net

This is Jeff Benjamin's feature on the meet, which has some fascinating information for those looking for the upcoming 2017 NYRR Millrose Games, coming Feburary 11.

Here is Jeff's fine piece on the New Balance Indoor and his support of the father and son duo Centrowitz new book offering! Enjoy both!

Laura Muir ran 8:26.41 for the 3000 meters on Saturday night, in Karlsruhe, Germany, the second stop of the 2007 IAAF World Indoor Tour. This amazing run, where she defeated Hellen Obiri in a closely contested race, also broke the European record.

Just how good is Laura Muir, one migh want to ask? We have some pretty fine indications.

Muir_LauraSF-Rio16.jpgLaura Muir, photo by PhotoRun.net

Long runs should be a weekly occurance for middle and long distance runners. We always put our long runs on three week cycles. If the regular distance was 9 miles we would go up 10 miles next week, 11 miles the next week, and then, back to 9. In high school, building up to 12-13 miles should be tops.

Enjoy the long run today. Run with friends.

Sunday, February 5, 2017, Long run, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.

Principe_DJ-NBin17.JPGPrincipe and Hoey, NB Indoor GP Mile, photo by PhotoRun.net

During indoor season, I travel around the country to see the finest high school, college and elite athletes. Racing indoors is exciting because the fans are right there, as well as your team mates. Have some fun now and race indoors, if you can, or run all comers meets during this early part of the season.

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Jenny Simpson, Photo by PhotoRun.net

Saturday, Race day, February 4, 2017. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles.

Bishop_MelissaFL-Worlds15.jpgMelissa Bishop, photo by PhotoRun.net

WINSTON-SALEM (USA): Melissa Bishop will open her indoor season at the Camel City Elite in Winston-Salem on Saturday, informs LetsRun. Bishop is aiming to run in the 2:01-range before coming over to Europe to run in Athlone (15 Feb) and Birmingham (18 Feb). Her goals for the outdoor season are to break her Canadian 800m record and make the podium at the World Championships in London.

LaVillenie_Renaud-Lausanne16.jpgRenaud Lavillenie, photo by PhotoRun.net

DaSilva_ThiagoR1d-RioOlyG16.jpgThiago Braz Da Silva, photo by PhotoRun.net

Thiago vs Renaud rematch
CLERMONT-FERRAND (FRA): Olympic rematches will be on show at the All-Star Perche in Clermont-Ferrand on Sunday. Rio gold and silver medallists Ekaterini Stefanidi and Sandi Morris are the top names in the women's pole vault while Thiago Braz and Renaud Lavillenie headline the men's event. The men's line-up also features world champion Shawn Barber, former world champions Raphael Holzdeppe and Pawel Wojciechowski and former world indoor champion Konstadinos Filippidis. Lavillenie cleared 6.02m at his home meet last year.

RunBogRun opines: The vital part of our sport is competition. I love events like the pole vault and high jump special competitions, because they just come down to the the challenge between the finest of athletes.

LeMaitre_Christophe200R-RioOlyG16.jpgChristophe Lemaitre, photo by PhotoRun.net

Lemaitre will have it tough
MONDEVILLE (FRA): Christophe Lemaitre will face veterans Kim Collins and Dwain Chambers with Sean Safo-Antwi over 60m at the Meeting d'Athletisme de Mondeville on Saturday. Collins finished second in Dusseldorf last night in a 6.56 season's best with Safo-Antwi fourth in 6.58. Ukraine's Olesya Povh will be looking for back-to-back wins in the women's 60m after winning in Dusseldorf. Garfield Darien is the leading name on the entry-list for the 60m hurdles but could be an injury doubt after pulling up in Dusseldorf. Eilidh Doyle will go head-to-head with Olympic 400m finalist Olha Zemlyak over 400m, Hayle Ibrahimov and Mekonnen Gebremedhin are the top names for the men's 3000m while world U20 1500m champion Adanech Anbesa faces Gudaf Tsegay in the women's 3000m. Home favourite Benjamin Compaore will compete in the long jump.

RunBlogRun opines: Christophe Lemaitre is the bronze medalist in the 200 meters from 2016. His last fifty meters of his 200 meters are masterful. The young Frenchman continues to be carefully developed. I enjoy watching him line up for his races, as he looks like he is in great emotional pain. That is his focus. As he comes off the turn, Lemaitre comes alive and he runs through the finish, powering over the final fifty meters like few others. Underestimate Lemaitre at your own risk.

Huddle_Molly5kQH-USOlyTr16.jpgMolly Huddle, photo by PhotoRun.net

BOSTON (USA): Molly Huddle is unlikely to contest a marathon in 2017, informs Runner's Tribe. "My coach and I are definitely thinking about when the soonest I can do another marathon is whilst still fitting in a track season for 2017, so I would think it'd be spring of 2018. We'd be looking at a faster race, like the London Marathon, or a fast European race, or even Boston," she said.

Fridays of each week, as long as they are not race days, are pretty relaxed days to train. Remember, the hard and easys days are all part of the program. Enjoy the day today, talk about the SuperBowl. And, if you are cold, dress warmly (hello, Wisconsin), and if it is 74 degrees (like South Carolina), then enjoy the day!

Gaughan_JaquelineFHL-NBin17.JPGJaqueline Gaughan, NB Junior Women's Mile, photo by PhotoRun.net

Buddy Edelen was the American record holder in the marathon and a 1964 Olympian for the US. After the Tokyo Olympics, Buddy went to England and ran and trained with the finest distance runners in the world. In one of the books written about Buddy, he noted that he want to England to become a runner.

Butchart_Andrew-NBin17.JPGAndrew Butchart, photo by PhotoRun.net

For me, a parellel story. I went to England in 2006 to observe and learn how track meets were managed and presented. Ian Stewart, the 1972 bronze medalist over 5000 meters in Munich, took me to his meets in Birmingham and Crystal Palace. David Bedford was very tolerant of my questions surrounding the London Marathon. I met with Brendan Foster a few times over his Great Runs, he was always cheerful in answering questions.

I learn and continue to learn from my trips to England. It is all about building the sport.

Time for Kenni Harrison

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Harrison_KeniQ-USOlyTr16.jpgKenni Harrison, photo by PhotoRun.net

Time for Kenni Harrison
KARLSRUHE (GER): The highlight of the Indoor Meeting in Karlsruhe (3rd leg of IAAF World Indoor Tour) on Saturday will be the women's 60m hurdles featuring world 100m hurdles record-holder Kendra Harrison. She opened her season with a fast 7.75 and could challenge the world record of 7.68 set in Karlsruhe in 2008. The all-star field also includes former world and Olympic 100m hurdles champion Sally Pearson, USA's Sharika Nelvis, European champion outdoors and indoors Cindy Roleder with Alina Talay. World-leader Orlando Ortega will be looking for back-to-back wins on German soil in the men's hurdles but will be challenged by Pascal Martinot-Lagarde and Andy Pozzi, who have run 7.53 and 7.56 respectively in 2017. Another track highlight is the 3000m featuring in-form Laura Muir and Hellen Obiri who could both challenge the meeting record of 8:35.28 while world indoor champion Barbara Pierre faces Olympic finalists Dina Asher-Smith and Marie-Jose Ta Lou as well as European-leader Rebekka Haase in a strong 60m. Dusseldorf winner Joanna Jozwik is the favourite for the 800m ahead of world champion Marina Arzamasava and European indoor champion Selina Buchel while Eric Sowinski and Elijah Manangoi are the top names in the men's 800m and 1500m respectively. Anita Marton and Christina Schwanitz will go head-to-head in the shot put again, Godfrey Mokoena faces world-leader Jean-Pierre Bertrand in the long jump while Wilma Murto and Donald Thomas are the top names in the pole vault and high jump.

This is our Conversations with Larry series. We filmed this group of videos in the Lenox Hotel, last weekend before the 2017 New Balance Indoor Grand Prix.

Stepanova_Yuliya-NBin17.JPGYuliva Stepanova, photo by PhotoRun.net

The topic of this video is doping in sports and how we need to deal with it. Somethings are getting better, but somethings are not. Yulia Stepanova is the global whistle blower on doping in Russian athletics.

Special thanks to The Shoe Addicts

In this episode of Conversations with Larry, we speak about Vin Lananna. Vin is the new USATF President, after having built the Tracktown 2008, 2012 and 2016 programs. Vin is ambitious and creative. His Listening Tour, where he will go around the country and listen to the USATF members.

We applaud Vin's approach and his interest in building our sport. That is why he is the focus of our Conversations with Larry for today!

FullSizeRender.jpgVin Lananna, photo by Jeff Benjamin

Thiam_NafissatouSH-EuroInd15.jpgNafissatou Thiam, photo by PhotoRun.net

Thiam in Paris-Bercy
PARIS (FRA): Olympic heptathlon champion Nafissatou Thiam will make her season's debut at the Meeting de Paris Indoor on 8 February. Thiam is set to contest the triathlon (long jump, shot put and 60m hurdles) and will take on Antoinette Nana Djimou and Nadine Broersen. Thiam will also compete in the high jump at the Belgian Indoor Championships before she will make a decision on whether or not she will contest the pentathlon at the European Indoor Championships in Belgrade.

Thiam_NafissatouA-IAAFgala16.jpgNafissatou Thiam, IAAF Gala, photo by PhotoRun.net

300 meters repeats are a staple for middle distance runners. In the rainy weather of February in California, I remember doing at least one workout of 300 meters a week in high school. We would be sloshing around the dirt track in the rain. But the satisfaction of finishing two or three sets of 6 times a 300 meters, and watching the times come down were confidence builders. Dream big!

Hoey_JoshFV-NBind17.jpGJosh Hoey, NB Junior mile winner, photo by PhotoRun.net

Thursday, February 2, 2017. Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the first six 300 meters, with 100 meter jog, with the 300 meters at current 800 meter pace. Jog two laps, then run final six times 300 meters, and do this as a cut down series. Again, start at 800 meter pace. So if you run first in 50 seconds, keep 2-4 at same pace, then, final two, run faster than one before. Jog two laps, then, finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.

The world of global sports is always changing. For new sports to thrive, they need the support and vision of marketers who share that vision and want the support of the sports' fans.

In this video series, Conversations with Larry, we discuss the needs of great sponsors and what that means. At this time, for track & field to grow, we need non-footwear sponsors to share the vision and support shown by all of the running footwear companies in the sport. We also need to re invent the way athletics is presented by the media and how and where athletics events are presented. Watch us cover those in the future.

IMG_8870, Malmo-thumb-500x375-11267.jpgMalmo Indoor Stadium, February 2015, photo by Larry Eder

BWOB001.jpgWe really like the idea of honoring an old whipper snapper while he or she can still enjoy it. Staten Island has this crazy fun history of running, which our friend, Jeff Benjamin celebrates. If you can get to the Ocean Breeze AC on February 18. I will get there for a meet soon.

Morris_Sandi-Doha16.jpgSandi Morris, photo by PhotoRun.net

6 World leads, 1 meet record
DUSSELDORF (GER, Feb 1): At the 12th edition of the PSD Bank Meeting 2000 spectators saw more than 130 athletes from 36 nations and in total 6 world leading marks and 1 meeting record. Poland's 800 m ace Adam Kszczot completed the dozen: The world silver medallist clocked a new world lead with 1:46.17 n the 800 m celebrating his sixth win in a row here. Kenyan Elijah Manangoi achieved another WL in men 1500 m with 3:37.62 ahead of Bethwell Birgen 3:37.81 with German Homiyu Tesfaye as fourth 3:40.97 European lead 2017. Fast times in men hurdles. In heats Pascal Martinot-Lagarde World lead 7.53 and in the finals another improvement for Orlando Ortega 7.51 WL, the same time for 2nd Dimitri Bascou, also 7.53 for Garfield Darien and 7.62 for Pascal Martinot-Lagarde. Last WL of the day was the 2:00.91 by Joanna Jozwik in women 800 m. Here the reigning World champion Mariya Arzamasava finished fourth 2:03.10. In Spain living Cuban Yunier Perez surprisingly won the 60 m in 6.56 just edging super-vet Kim Collins also 6.56 and newcomer on European circuit Jamaican Everton Clarke 6.57. Double World Indoor champion Pavel Maslak scored the fastest 400 m time 46.00 with Olympic finalist Bralon Taplin winning the other race in 46.25. In the 3000 m Kenyan Hillary Ngetich in 7:44.73 edged Ethiopian Dawit Wolde 7:47.66. The only meet record in women pole vault (staged for first time) as US olympic medalist Sandi Morris cleared 472. Patricia Mamona won after Boston also here with 14.11 ahead of German surprise Neele Eckhardt 14.09 PB. Olympic medalist Anita Marton beat in shot put European champion Christina Schwanitz, 18.17 to 18.13. Ukrainian former European indoor champion Olesya Povkh beat in 60 m finals World indoor champion Barbara Pierre 7.16 to 7.17. Third Briton Asha Philip 7.18 and fourth with PB German Gina Luckenkemper 7.19. European champion Cindy Roleder won the hurdles final in 7.95 and equaled the European lead 2017 of Pamela Dutkiewicz who clocked in heats 7.95 (in finals third 7.99). Second was Alina Talay 7.95 but the fastest time of the day was delivered by US Christina Manning 7.92 in heats.

RunBlogRun Opines: This was the second stop of the 2017 IAAF World Indoor Tour. After Boston (Jan. 28), Dusseldorf (Feb. 1), Karlsruhe (Feb. 4), Torun (Feb. 11) and Birmingham (Feb. 18). We love the idea of a small global circuit and the fast times and performances in the winter season.

DSCN9126.JPGUrs Haenni (mentor), Elijah Samoei (coach) and Rev. William Kosgey (pastor), photo by Justin Lagat/Kenyan Athlete.

DSCN9118.JPGWater being purified naturally for drinking, photo by Justin Lagat/Kenyan Athlete

This is Justin Lagat's column about a unique training centre in Kenya. We ask Justin to provide us a column, once a week, on an aspect of Kenyan running culture that will help us understand the sport in Kenya. We are always appreciative of his views from Kenya.

Indoor track & field is a fun, short part of the athletic year. For high schoolers in New York, Philly and Boston, this could be the most important part of their season. There are about 150,000 high school U.S. athletes in indoor track.

Martinez-Coburn-Simpson-McLaughlinDMR1-NBin17.JPGUSA All Stars, new World Best, DMR, January 28, 2017, photo by PhotoRun.net

Centrowitz_MatthewRL-NBin17.JPGMatt Centrowitz flying, 2017 NB Indoor GP! Photo by PhotoRun.net

The elite season is short and sweet, like it should be. We missed this piece just before New Balance. But we wanted to print it, because our friends at SPIKES do wonderful content on our sport.

Here is how they put the Indoor elite season in focus. Enjoy it!

Dibaba_TiruneshLeds1-Carlsbad12.jpgTirunesh Dibaba, photo by PhotoRun.net

Sumgong_Jemima1a-OlyGame16.jpgJemima Sumgong, photo by PhotoRun.net

Jemima Sumgong vs Tirunesh Dibaba


RAS-AL-KHAIMAH (UAE): The 11th edition of the RAK Half Marathon on Friday 10th February will have top line-up with 12 men having sub one hour best. On the women side Rio Olympic Marathon Champion Jemima Sumgong will find it no easier this time round. She'll be severely tested by three-time Olympic champion Tirunesh Dibaba, reigning IAAF World Half Marathon Champion Peres Jepchirchir and course record holder and three-time New York Marathon champion Mary Keitany, who set a world record here in 2011 of 65:50. Eight women in the line-up have run under 68 minutes. For the men, Patrick Makau's 58:52 race record of 2009 could be under serious threat, with two of the pacemakers being sub-60 minute performers themselves. Stanley Biwott returns after his second last year, Eritrea's Nguse Amlosom took 3rd last year, and Bahrain's Abraham Cheroben 4th. One of the form is Daniel Wanjiru, Amsterdam Marathon winner last October and RAK runner-up in 2015. However, perhaps the most fascinating addition to the field, is Kenya's Augustine Choge, who in only his second ever half marathon last November, placed 3rd in New Delhi, in a tantalising 60:01 and who feels that he's only scratched the surface of his potential at this new event. The Elite Women start at 6.45am UAE time, the men 15 minutes later and all is being covered on live local TV. From the organisers.

RunBlogRun opines: The RAK half marathon is a fast and competitive race. This half marathon has some of the finest times each and every year. Watch for the results on Friday!

FullSizeRender.jpgVin Lananna, Meet & Greet Listening Tour, NYC, photo by Jeff Benjamin

Vin Lananna was elected as USATF President in December 2017. In a recent letter to the USATF membership, Mr. Lananna noted that he would embark on a Listening tour with

There are hard days and easy days in our sport. There are days when you feel up to it and days when you do not want to run. It is on those days when you do not want to run, and you get yourself going, that something happens. After fifteen or twenty minutes, you start getting a rythmn and then, the run feels alright.

Principe_DJ-NBin17.JPGDJ Principe, NB Indoor Grand Prix 2017 Boys Junior Mile, photo by PhotoRun.net

This is Wednesday and it is pretty relaxed running.

Wednesday, February 1, 2017. Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.

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