February 2018 Archives

So, we are moving to quarters now. 400 meter repeats at mile pace, should be a good workout. Please do this workout in flats. Make you that you stretch before and after.

race recover hoka.jpg

Thursday, February 22, 2018: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Week Six, building to the big season

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Time for Vin Lananna, USATF to get on the same page

by Austin Meek, for the Register-Guard (February 21, 2018)

Vin Lananna.jpgVin Lananna, associate athletic director at the University of Oregon and president of TrackTown USA, talks with reporters on the final day of the the IAAF World Indoor Championship at the Oregon Convention Center. (Andy Nelson/The Register-Guard)

Time for Vin Lananna, USATF to get on the same page, by Austin Meek, for the Register-Guard (February 21, 2018)

Maybe I'm naive, but I believe Vin Lananna when he says Eugene's bid to host the 2021 World Outdoor Track & Field Championships was conducted on the up-and-up.

I also believe that when the Department of Justice gets involved, that's a big deal.

Outside of the Willamette Valley, track and field in this country is almost invisible as a spectator sport.

We can debate causes. The effect is indisputable.

Few people go to meets. Few watch on television. Few care.

This means it's difficult for athletes who are extraordinarily successful in college to pursue the sport post-collegiately because it can be almost impossible to make a living as a professional track and field field athlete.

I don't blame the leadership of USA Track & Field for this. But I also don't see the leadership thinking creatively for ways re-engage with the public.

Kipsang_WilsonA-RAK14.jpg

TOKYO (JPN): Wilson Kipsang hasn't ruled out an attempt on Dennis Kimetto's world record of 2:02:57 in the Tokyo Marathon on Sunday, informs the Daily Nation. "I missed out on the world record narrowly last year and I want to see if I can be able to achieve that time on Sunday with my pacemakers," he said. Among the pacemakers assigned for the Tokyo Marathon is Kipsang's brother Noah Kiprotich who has a 60:25 PB for the half marathon.

RunBlogRun opines: Wilson Kipsang is one of the finest marathoners in the world. He has the respect of @runblogrun for many reasons. Here's the key: The guy came back from the abyss. Wilson ran a WR, had some injuries, and came back. His battle with Kenenisa Bekele, in Berlin, was epic. His comeback in 2017 from his dnf in Berlin, to nearly run down Geoffrey Kamworor in the Big Apple was exciting, gutty and heartfelt.

Can Wilson Kipsang break the WR?

Yes.

Kipsang_Wilson-Berlin17.jpgWilson Kipsang, Berlin 2017, photo by PhotoRun.net

by Ken Goe/OregonLive/The Oregonian

The way you feel about the USATF board of directors' stewardship of the sport in this country and the way it represents the organization's membership probably colors how you feel about the board's decision to put USATF president Vin Lananna on temporary leave.

The move was made Sunday when the board met in executive session in Albuquerque, and announced in a Monday release.

Lananna, remember, was elected by the membership in late 2016 by acclamation after several years of discord between the board and the rank and file. The USATF presidency is an unpaid position.

USA Track & Field president Vin Lananna said Monday night he was surprised when the organization's board of directors placed him on temporary administrative leave for what the board called "potential conflict of interest concerns" in light of a Department of Justice Investigation.

The DOJ is investigating the bids of several international championships, including the successful 2015 bid by USATF and TrackTown USA to bring the 2021 world outdoor track championships to Eugene.

Cichocka_AngelikaR-Euro16.jpgAngelika Cichocka, European 2016, photo by PhotoRun.net

Bukowiecki_KonradQW1a-WC17.jpgKonrad Bukowiecki, photo by PhotoRun.net

WARSAW (POL): 25 athletes will represent Poland at the World Indoor Championships including European indoor champions Adam Kszczot (800m), Marcin Lewandowski (1500m), Sylwester Bednarek (high jump), Piotr Lisek (pole vault) and Konrad Bukowiecki (shot put). Michal Haratyk, who beat Bukowiecki at the Polish Indoor Championships, has also been named on the team along with former world pole vault champion Pawel Wojciechowski. European 1500m champion Angelika Cichocka has been named for both the 800m and 1500m and European U23 100m champion Ewa Swoboda will contest the 60m.

Lisek_Piotr1-World16.jpgPiotr Lisek, photo by PhotoRun.net

Morolake Akinson is a two time relay 4x100m gold medalist, and last winter, won the U.S. indoor championships. Stuart Weir wrote this piece on Morolake before and after she sustained a season ending achilles injury.

We wish Morolake a speedy recovery. This story, as Stuart notes is a fascinating biography of one of our countries' finest sprinters.

Akinosun_Morolake1-Pre17.jpgMorolake Akinson, photo by PhotoRun.net

This is the National indoor championship edition for the World Indoors, coming March 1-4, 2018. And this amazing report was compiled by Carles Baronet of http://trackinsun.blogspot.com. We thank our friend Carles for all of his work and attention to detail on this series.

Przybylko_Mateusz-Banska18.jpgMateausz Przbylko, Banska HJ Meeting, photo by PhotoRun.net

Vincent Kipruto is racing Tokyo Marathon this weekend. The former Paris and Frankfurt Marathon champion told his story on winning the silver medal at the IAAF World Champs in Daegu in 2011 to well known journalist Steve Landells.

Here's the story....

vincent kipruto.jpgVincent Kipruto, photo by NN Running Team

Easy days are very important. Keep today easy. Check out the 800m, 1500m and 3000m races from the USATF Indoors! Amazing races!

20151212-ROSA0122.jpgThose race days take your breath away, photo by Justin Britton

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Rutherford_Greg-Euro16.jpgGreg Rutherford, European 2016, photo by PhotoRun.net

Muir_Laura1a-WC17.jpgLaura Muir, London World Championships, photo by PhotoRun.net

McColgan_Eilish-WC17.jpgEilish McColgan, London World Championships, photo by PhotoRun.net

Wightman_JakeFV-Oslo17.jpgJake Wightman, Oslo 2017, photo by PhotoRun.net

The British team for the World Indoor Championships, to be held March 1-4, 2018, and should be provide British fans much excitement and many medals. Looking forward to writing about them for our @runblogrun readers.

On Monday morning, I did an update for BBC 5 Live's Ed Harry on the USATF Indoors. He asked me if the US team was better than Portland 2016. I took a long second or two, and said, " I think that this team could be better! "

Make us proud, as always, Team USA!

Coleman_ChristianSF1-USind18.jpGChristian Coleman, photo by PhotoRun.net

Nelvis-Manning-Harrison1d-USin18.JPGSharika Nelvis, Keni Harrison lead 60m hurdle team, photo by PhotoRun.net

Oliver_JavianneFHL-USin18.JPGJavianne Oliver, 60 meters, WL in 7.02, photo by PhotoRun.net

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

Stanek_Tom-RomeDL15.jpgTomas Stanek, poto by PhotoRun.net

Holusa_JakobFV1-Euros16.jpgJakub Holusa, photo by PhotoRun.net

The Czech team for Birmingham is pretty impressive. Stanek, Maslak and Holusa are all medal contenders. And for teams like the Czech Republic, that is pretty impressive.

PRAHA (CZE): Czech Athletics federation approved the biggest team for World Indoors with 22 athletes, but more could come by IAAF invitation to achieve the target number of athletes in different events. Headliners are World leader in shot put Tomas Stanek, title defender in the 400 m Pavel Maslak and silver winner two years ago in the 1500 m Jakub Holusa. European Indoor Champion 2011 Petr Svoboda is selected for the 60 m hurdles, national record holder Radek Juska in long jump. New quality in Czech sprinting is Zdenek Stromsik and Dominik Zalesky in 60 m, Klara Seidlova in women 60 m and U20 runner Lada Vondrova for the 400 m. Both 4x400 m relays are also selected. Traditionally strong combined events with Jan Dolezal in heptathlon and Eliska Klucinova with Katerina Cachova in pentathlon.

The USATF Indoor Championships ended with a WR for 60 meters, right after an AR for the 60 meter hurdles. It was lesson number one that former British meet manager Ian Stewart used to remind me about putting together a great meet, "always end on a high note"!

Oliver_JavianneFHL1a-USin18.JPGJavianne Oliver runs 7.02 World Leader! photo by Photo by PhotoRun.net

Christian Coleman was so gracious in setting the WR at the very end of the meet. And after two amazing 800 meter races, two crazy fast 400 meters (the women's was, well, mind blowing), and two closely contested 1,500 meters, the 60 meter races were exciting.

Javienne Oliver ran out of her body, for a WL 7.02 for the 60 meter women's race, a humongous PB for the young sprinter. That, was, well totally unexpected, but Javienne was having an amazing day!

Speaking of amazing days, Christian Coleman was having one of those. He shut down early in the semi final, probably mid way, and ran 6.43. In the final, even with an okay start, Christian accelerated to full speed, and with ten meters to go, put his arms out, and ran 6.34 for a new 60 meter world record.

Coleman_ChristianSF-USin18.JPGChristian Coleman, photo by PhotoRun.net

Brazier_DonovanFHH-USind18.jpGDonavan Brazier, his race be won, photo by PhotoRun.net

Donavan Brazier had an excellent weekend in Albuquerque. In the semi final, Brazier lead and won his heat, staying out of trouble. In the final, Brazier stayed on Eric Sowinski's shoulder. Then, with 200 meters to go, Brazier used his intense speed and took off, running away to the finish, winning in 1:45.10 PB.

Here's a quick interview that Jeff Benjamin did with Donavan. Jeff sent questions and reached out and we are posting them as they come in, post editing. Congrats Donavan Brazier!

KJT indoors, from Getty.jpgKaterina Johnson Thompson in LJ, British champs, by Getty Images for British Athletics

BIRMINGHAM (GBR): A team of 31 athletes will represent Great Britain on home soil at the World Indoor Championships. Double European indoor champion Laura Muir and Eilish McColgan will contest the 1500m and 3000m and fellow European indoor champions Andrew Pozzi (60m hurdles) and Asha Philip (60m) are also on the team along with Diamond League winner CJ Ujah (60m), former Olympic bronze medallist Robbie Grabarz (high jump) and former European indoor champion Katarina Johnson-Thompson (pentathlon). After returning to action from injury with victory at the British Indoor Championships with 7.80m, Greg Rutherford has been given a host nation slot to compete at the championships.

Drew Windle delivered in what, until now, was the most important race of his life. Running the 800 meter final in a similar version to 1972 Olympic gold medalist Dave Wottle, Drew Windle came from last to second in 100 meters, just when it mattered. When everyone but Drew Brazier was going backwards, Drew Windle listened to his coach, Danny Mackey and moved from sixth to second, running 1:46.29, and making his first World Indoor team.

Here's a great interview by Jeff Benjamin. Thanks Drew!

Windle_Drew-USin18.JPGDrew Windle, photo by PhotoRun.net

Tuesday is the hard day. This workout will get your strong and keep you strong, as you focus for the big races soon!

20151212-ROSA0224.jpgHeading to the race, photo by Justin Britton

Tuesday, February 20, 2018: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Week 6, building to the big races

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

The final day was fantastic for distance geeks in Albuquerque.

Brazier_Donavan-USin18.JPGDonavan Brazier, running for the prize, photo by PhotoRun.net

Donovan Brazier and Drew Windle ran different race, where Brazier was up front, stalking and did not lead until the last 200 meters where he blew the field away with a PB of 1:45.10. Drew Windle pulled a Dave Wottle (1972 Olympic gold medalist at 800m), as he went from last to second, all in 100 meters, running 1:46.29.

Wilson_Ajee1-USin18.JPGAjee' Wilson, photo by PhotoRun.net

On the women's side, Ajee' Wilson went out over the first 200m in 28.9, and then, a 31 and 32 second 200 meters, then, BOOM, 28.1 and she won! Raeyvn Rogers ran a race where she blasted into contention and tried to catch Ajee' but Ajee' just played with the field.

In the 1500 meters, Shelby Houliahan should not have won that race. But dear Shelby is like the little engine that could, she blasted that last lap and her speed and explosiveness stole the race! Amazing respect for this woman. Paul Chelimo told me after the race, "It was all about the double, I wanted the double, man." I enjoy Paul. He gave me a fist pump as he headed to the track prior to the 1,500 meters. A good guy, he has ungodly speed and has pacing savvy that makes him just plain dangerous in any race.

This piece, by David Monti, captures the excitement of the distance races, where the 1,500m and 3000mm at altitude had the participants sucking air in the challenging environment.

This release just came to my email as I was editing the USATF Indoors story. It was something that we suspected would happen, and this press release is to show that USATF does not accuse Vin Lananna of any wrong doing. The Federal investigation of Eugene, Doha and FIFA is real, and USATF had to react, in their estimation.

Lananna_Vin-USOlyT08.jpgVin Lananna, photo by PhotoRun.net

What will happen in this investigation? Your idea is as good as mine. I suspect that a grilling by the Feds is up with there with root canals with no pain killers. I also suspect that such investigations are energy zapping, and with all of his table, Vin Lananna will keep a big smile and do the very best he can.

Mike Conley will be acting President and CEO of USATF during Vin's administrative leave. Mike is 1992 Olympic gold TJ (great combo TJ/LJ PBs) and will oversee the governance issues of USATF during Vin's leave.

Stay tuned on this one. I am not ready to really comment except to say, that there are always two sides to the story, and as a journalist, I have to do my research on this one.

Merritt-Allen-Eaton-USin18.JPGAries Merritt, Devon Allen, Jarret Eaton, in amazing hurdle battle! photo by PhotoRun.net

What an amazing three days of track & field! The Albuquerque Convention Center had a nice crowd (best that I have seen in Albuquerque) and some just mind boggling performances. The 60 meter hurdles were amazing, both men and women's! Sharika Nelvis was just .02 off Susana Kallur's 6.68, with her fine 7.70. Keni Harrison ran a PB of 7.72 and so did Christina Manning, at 7.73! On the men's side, Jarret Eaton rn 7.43, with WR holder/Olympic champ Aries Merritt in 7.46 and Devon Allen in 7.49 were tremendous!

Nelvis-Manning-Harrison1b-USin18.JPGSharika Nelvis, Christina Manning, Keni Harrison, greatest 60m hurdle race in history? photo by PhotoRun.net

The women's pole vault, with Katie Nageotte scoring three Personal Bests in the competition! 4.81m, 4.86m and 4.91m! On the men's side, Scott Houston overcame Sam Kendricks, where Sam cleared all heights up to 5.83m on first attempts.

Nageotte_KatieR1a-USin18.JPGKatie Nageotte pleasantly surprised herself with three PBs and WL! photo by PhotoRun.net

The doubles by Shelby Houlihan and Paul Chelimo were fun and exciting, but the moment of the day goes to Christian Coleman with his 6.34!

Coleman_ChristianWR634b-USin18.JPGChristian Coleman, sharing the love, 6.34 for 60 meters! Wow! photo by PhotoRun.net

HoulihanLedsMackey1-USin18.JPGShelby Houlihan and Katie Mackey making 3000m team, photo by PhotoRun.net

Shelby Houlihan and Paul Chelimo won the 3000 meters on Saturday afternoon in races that were both exciting and quite different in their executions. Well there is one BIG similarity, Shelby and Paul have HUGE last laps. Shelby blasted a 28.6, not moving until the last 200 meters, although she was primed to motor at 400 meters (having listened to her coach, Jerry Schumacher).Shelby is fun to watch, because she has deadly speed. I mean, if you are within breathing distance, and she smells your fear, party is over. That move over the last lap in the 3000 meters was a Moment of Larry, and you know I do not give those out often.

In the men's race, Paul Chelimo was always up front, and moved with three laps to go, then, ran a 26.04 for the final 200 meters.

Chelimo_PaulFV-USind18.jpgPaul Chelimo, saluting the fans, with his nifty win over 3000 meters, photo by PhotoRun.net

This is David Monti's piece on the Saturday distance races. The 800 meter races were vicious. Donavan Brazier and Drew Windle showed their focus, as did Ajee' Wilson and Raevyn Rogers. Clayton Murphy missed by the tiniest of margins. Our sport is cruel in its honesty. The watch is the deciding factor, and the emotions that come from such draining races are part of the agony and ecstacy of the sport.

Mackey_Katie1-USind18.jpgKatie Mackey, chasing the dream, photo by PhotoRun.net

My poster athlete for this sport is Katie Mackey. I believe she has tried for 13 teams and she came so agonizingly close to making U.S. teams. She did this time, as she fought, meter by meter with Emma Coburn, an Olympic bronze medalist and World Champion. Now, that is determination.

Week 5, moving to the big season

We are now in week six. If you are racing indoors, great. If you are not, that's fine too. Just follow the workouts and we will get you ready for the outdoor season, just around the corner.

20151212-ROSA0043.jpgJust getting ready for workout, by Justin Britton

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Our friend, Stuar Weir is burning the proverbial midnight oil to provide us coverage of the British Trials from this weekend. This was for day 2. Lots of fun events, and some funny stuff as well, from our keen English observer of athletics.

I am using a picture of Eilish McColgan. Eilish ran PBs in just about every distance in 2017, and I remember seeing her at the European indoors, then a few weeks later at the 10,000m in Stanford. Now, we will see her at the World Indoors in Birmingham. She made the teams at 3000 meters and then, won the 1,500 meter title.

McColgan_Eilish-WC17.jpgEilish McColgan, photo by PhotoRun.net

We have seen the present and future of sprinting. His name is Christian Coleman, and he finally has a real possible WR for the 60 meters.

Bear with me a moment. Way back on January 19, Christian Coleman ran a 6.45 semi final in the 60 meters at a small meet at Clemson, South Carolina. The fans were then treated to a 6.37 run over the sixty meter distance. Christian Coleman had run the sixty meters faster that the current WR of 6.39, set by American star Maurice Greene, twice, once in 1998 and equalled in 2001.

Coleman_ChristianQ-USind18.jpgChristian Coleman, first round, February 17, 2018, photo by PhotoRun.net

But, kind readers, the time of 6.37 would never be ratified. Electronic blocks were not used. And as Electronic blocks measure false starts, and they were not in use, the race missed one record parameter. The proverbial second strike was that a "Zero Gun" was not used. A "Zero Gun" test insures that the electronic blocks were working. Since that could not be done, you have strike two! And then, the little thing about drug testing. No drug testing protocal.

Sad for Christian Coleman, but good for fans in Albuquerque.

Here's how I saw Christian Coleman run his two rounds and a final at the USATF Indoors and blow the fields away.

Windle_DrewQ1a-USin18.JPGDrew Windle, photo by PhotoRun.net

Drew Windle made the 800 meter team for the U.S. today. He showed wisdom way beyond his years this weekend. I have to say, I am quite impressed.

I have followed, not stalked Mr. Windle off his Instagram account and find many of his antics and observations pretty funny and pretty thoughtful. Must be all of those repeat 300 meters, 400m meters and 500 meters.

But, seriously, this weekend, he and Coach Mackey were on a roll. Windle stayed out of trouble and held off Olympic bronze medalist Claytonn Murphy in the rounds, which put Windle into the final.

Then, the final. Eric Sowinski lead from 200m to 600m, and when he began to falter, Windle moved from fifth to second, in one hundred meters. Pure guts, trememdous acceleration, and then, the battle to hold on when one's body says, "how about a Starbucks" and your heart says, "Shine on, you crazy Diamond (yep, Pink Floyd)".

Well congrats Drew Windle, you have me at the semi-final. Great racing! Now, have fun in Birmingham!

For a brand like Brooks, two athletes on the team is a big deal. Katie Mackey and Drew Windle, one of the originals and one of the newbies, a great sign of things going in the right direction.

Lawson_Jarrion1-USin18.JPGJarrion Lawson, photo by PhotoRun.net

Taiwo_JeremySP1a-USind18.jpGJeremy Taiwo, photo by PhotoRun.net

ALBUQUERQUE (USA, Feb 17): Second day of US Indoors saw great long jumping by Jarrion Lawson 828 and title defender Marquis Dendy 822 with Michael Hartfield 818 and Jarvis Gotch 814 not qualifying. Pole vault had World champion Sam Kendricks with 578 qualifying only on count back over Mike Arnold also 578. Winner Scott Houston 583 PB. Erik Kynard cleared 230 (fifth title in a row) over Jeron Robinson 227 and Ricky Robertson 224. Paul Chelimo 7:57.88 and Shadrack Kipchirchir 7:58.42 were 1-2 in the 3000 m as Ryan Hill was third 7:58.69. Jeremy Taiwo scored 5935 in heptathlon ahead of Wolf Mahler 5923 PB and Devon Williams 5842. Conor McCollough with 23.84 World lead won the weight throw. In women finals Shelby Houlihan got 9:00.08 ahead of Katie Mackey 9:01.68 and steeple World champion Emma Coburn not qualifying 9:01.85. Tori Franklin won triple 14.15 and Daniella Hill shot 18.10. From heats to note Christian Coleman 6.46 and Ronnie Baker 6.46 in the 60m, also PB for Bryce Robinson 6.51. Fred Kerley posted impressive 45.18 in the 400 m, Erik Sowinski 1:47.69 in the 800 m (out Clayton Murphy) and Jarret Eaton 7.53 in hurdles heats. In women events Shakima Wimbley fastest 400 m heat time 51.39 and Courtney Okolo 51.75. In the 800 m heats Raevyn Rogers 1:59.99 and in hurdles Christina Manning 7.84, Kendra Harrison 7.87 and Sharika Nelvis 7.91 with 400 m hurdles World champ Kori Carter 8.00 PB.

The World Indoor Champs is March 1-4, the World Half Marathon is March 24, and the Commonwealth Games is in April. A busy schedule for many elite athletes and the chance for some new stars to emerge in Kenya. Here is the story by Justin Lagat on the recent Trials.

Manangoi_ElijahFHR1-WorCH17.jpgElijah Manangoi, photo by PhotoRun.net

KJT indoors.jpgKaterina Johnson Thompson, winning LJ, photo by Getty Images for British Athletics

Thanks to Stuart Weir, we have an on site report from British Athletics for the British Trials. Stuart has written for us for several years now. I believed, for several years, that he was Scottish, alas, I was wrong. But, this observant and humorous British writer keeps us informed on all things from across the proverbial pond.

Brit athletics, 60m hurdles .jpgMegan Marrs winning 60m hurdles at British Trials, photo by Getty Images for British Athletics

Week 5, building to the big season

Sunday is your long run. Your long run is a key workout in the week and a building block for the future. Enjoy the run, find some friends to run with. Then, watch the USATF Indoors as there should be some great races!

20151212-ROSA0037.jpgGetting ready for a race, photo by Justin Britton

Week 5, moving to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Lawson_Jarrion-USind18.jpgJarrion Lawson leaps 8.38 meters, photo by PhotoRun.net

Jarrion Lawson looks ready for Birmingham. His fifth round LJ leap of 8.38 meters took the lead and that victory of Lawsons.

In the fifth round, Maurice Dendy leaped 8.22 meters and took the silver position.

Michael Hartfield must have been in shock, as his 8.18 meter PB had lead until attempt 5.

Jarrion Lawson is a fine sprinter and jumper. He took the silver in the LJ in the London World Championships. What can he do in Birmingham?

Kynard_Erik-USind18.jpgErik Kynard wins fifth straight high jump! from PhotoRun.net

RunBlogRun opines: Erik Kynard continues to impress, winning the HJ at 2.30 meters today. In the mens Pole Vault, Scott Houston upset Sam Kendricks, 5.83m for 5.78m . The Triple Jump was won by Tori Franklin with a PB of 14.15 meters. In the shot put, Danielle Hill won with a put of 18.10 meters.

In the two 3000 meter finals, we had amazingly different races. Emma Coburn lead four of the last five laps, when Shelby Houlihan ran 28.6 for the final 200 meters for the win in 9:00.08. Katie Mackey made her first team, taking second in 9:01.68 to Emma Coburn's 9:01.85.

The men's race was insane. Paul Chelimo, Shadrack Kipchirchir and Emmanuel Bor, the US Army team, lead with Ryan HIll and Garrett Heath in tow. The pace of 2:39 for 1k, and 5:22 for 2k, was halted on lap 11, with a 35 second lap. Then, the roller derby simulation began. Paul Chelimo was charging away with Garrett Heath on his shoulder. With a final lap, the sprinting was furious as Chelimo dropped a 25.04 last furlong to win, with Shadrack Kipchirchir in second and Ryan Hill in third.

Here's the details from USATF. Can not wait until tomorrow!

Erica Brougardd had a busy Friday.

Bougard_Erica60H-USind18.jpGErica Brougardd, event 1, the 60 meter hurdles, photo by PhotoRun.net

First, she set an American record for the 60 meter hurldes. Erica ran 7.98 for 1,134 points, putting her into the lead.

Bougard_EricaHJ-USind18.jpGErica Brougardd, event two, the high jump, photo by PhotoRun.net

Her high jump clearance of 1.89 meters, you guessed, put her into first again, with a score of 1, 093 points for a total of 2,227.

Wightman_JakeFV1a-Oslo17.jpgJake Wightman, Oslo DL 2017, photo by PhotoRun.net

BIRMINGHAM (GBR, Feb 17): Double European indoor champion Laura Muir won the 3000m title at the British Indoor Championships in 8:46.71, covering the last kilometre in a fast 2:42.93 to defeat Eilish McColgan (8:50.87) who also qualified for the 1500m final in 4:22.57. Asha Philip won the 60m title in 7.12 ahead of Daryll Neita in 7.26 (7.24 PB in semi) and Bianca Williams in 7.28 (7.26 PB in semi) while CJ Ujah won the men's 60m final in 6.56 from Andrew Robertson in 6.62. World and European indoor champion Richard Kilty was a non-starter after winning his semifinal in 6.68.

Another European indoor champion Andrew Pozzi recovered from a poor start to win the 60m hurdles title in 7.58 from Dave King (7.63 PB) but there was an upset in the women's 60m hurdles with Megan Marrs winning in a 8.16 PB. Also on the track, Jake Wightman defeated Charlie Grice in the 1500m, 3:43.83 to 3:44.57 with Chris O'Hare a late withdrawal. Katarina Johnson-Thompson showed promising form ahead of the pentathlon at the World Indoor Championships with 6.71m in the long jump (also 6.62m and 6.57m) while reigning two-time champion Greg Rutherford returned from injury to claim the indoor title with 7.80m from Ireland's Adam McMullen (7.75m). Eilidh Doyle was the fastest for the 400m final with 52.11 in the semifinal after 52.66 in the heats.

Coburn_Emma1-USind18.jpgEmma Coburn in the lead, Katie Mackey ready to roll, photo by PhotoRun.net

For four of the last five laps of the 3000 meters on Saturday night, Emma Coburn lead a menacing pack. Katie Mackey, Shelby Houlihan were on her shoulders. Houlihan has an exceptional kick. Katie Mackey was one of those athletes who has a kick, and had been in many, painfully close finishes. The only problem was, some of those races had not gone Katie's way.

Our sport is unforgiving. No quarter is given, none is asked. The nicest person in the world, or the biggest pain in ass, does not get special dispensation. It is about who gets from point A to point B the fastest. It is in those final moments of the race, when the body is no longer willing and the heart does not demand compliance, that races are won and lost. Was Katie Follett Mackey ever going to make a big team?

Pearson 12.73, Dubler 8229
Pearson_SallyR-WorCH17.jpgSally Pearson, photo by PhotoRun.net
GOLD COAST (AUS, Feb 17): World champion Sally Pearson took her 16th national title, clocking 12.73 (+1.1) in the 100 m hurdles at the Australian Championships. Although five hundredths outside her world lead, she was well ahead of runner-up Michelle Jenneke (13.14), who also confirmed her place on the team. Three-time Commonwealth Games representative Kathyrn Mitchell won the javelin with 65.51m, short of her recent Oceanian record, with Kelsey-Lee Roberts second on 62.21m. Former world junior silver medallist Cedric Dubler added more than 100 points to his PB as he won the decathlon with 8229. The world lead came courtesy of PBs in the javelin (56.37m), shot (13.01m), 100m (10.63), 110m hurdles (13.86) and pole vault 5.20m. Nina Kennedy emerged winner from a high-quality pole vault final, registering 4.60m. Former world junior silver medallist Liz Parnov cleared 4.25m in second and former world youth champion Vicky Parnov was equal third with 4.10m. New Zealand's Olympic bronze medallist Eliza McCartney no-heighted. Brandon Starc won the high jump with 2.28m, a world lead at his third attempt. Another world lead came in the 800m, but for the winner of the B final Joseph Deng, who clocked a PB 1:45.71, although the gold went to Luke Mathews 1:45.90. Nicholas Hough also went to the top of the world rankings as he took the 110m hurdles in 13.76/-0.2. Doing likewise were Linden Hall (4:07.55 in the 1500m, ahead of Zoe Buckman 4:08.15) and Anneliese Rubie (51.92m in the 400m, 2nd Bendere Oboya 51.94). Other winners were Maddison Wesche (16.45m in the shot) and Murray Goodwin (46.24 in the 400m).

Okay, for those of you under 30, Reebok has been in the sports leisure market, and over the past few years, they have done an exception job in CrossFit. Truth is, the Reebok brand, orginally under the J.W. Foster and Sons, way back in 1895, in Manchester, England. The name Reebok came about in 1958, as a subsidiary of J.W. Foster & Sons.

Reebok 2.jpgReebok Floatride RunFastPro, photo by Mike Deering for The Shoe Addicts

Paul Fireman purchased the Reebok brand from the J.W. Foster family in the early 1980s. The Reebok approach was global, and they were an IAAF sponsor as well as an Olympic sponsor. The PUMP shoe series was gimmicky, but ahead of its time. Their marketing program, in 1992, built around Dan and Dave, a program pitting and teasing Dan O'Brien and Dave Johnson, two of the top decathletes of the era, may have been the best sports marketing of all times.

Early season racing is a lot of fun. I recall my brother running his best mile in all comers, then running a big 400 m PB afterwards, it was a lot of fun to watch! Run a relay and have some fun, get in some speed work and try a shorter or longer distance than you normally do! And, also, watch the USATF Indoors today and tomorrow!

20151212-ROSA0029.jpgA clean pair of spikes, photo by Justin Britton

Saturday, February 17, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 5, building to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Early season racing is a lot of fun. I recall my brother running his best mile in all comers, then running a big 400 m PB afterwards, it was a lot of fun to watch! Run a relay and have some fun, get in some speed work and try a shorter or longer distance than you normally do! And, also, watch the USATF Indoors today and tomorrow!

20151212-ROSA0029.jpgA clean pair of spikes, photo by Justin Britton

Saturday, February 17, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 5, building to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Warholm_KarstenR1a-WorCH17.jpgKarston Warholm, finding his personal Eduard Munch, photo by PhotoRun.net
Warholm 34.26 all-time best in or out
TAMPERE (FIN, Feb 10): World champion Karsten Warholm confirmed his superb shape with 34.26 win at the 300 m Hurdles here at the 300 m oval. More impressive also the fact that he was better than the outdoor World best 34.48 by Chris Rawlinson from 2002 in Sheffield. His last year indoor all-time best was 34.92 from the same meet here, also Llewellyn Herbert from South Africa clocked 34.92 in Tampere in 1999. "One thing was to beat the indoor record, but it was even cooler to beat the outdoor record. That was the one I wanted to beat. It was a nice race and I am very pleased, "he said for Friidrett.no. That was the last indoor race of Warholm in 2018.
Warholm_KarstenSt-WorCH17.jpgKarston Warholm, deciding whether to hurdle or swim, photo by PhotoRun.net

Donavan Brazier has broken the fifty year old collegiate record of Jim Ryun. I believe that he was 19 at the time. Nearly two years into his life as a professional athlete, I do not believe he is 21 yet. But this guy has some wheels.

Brazier_DonavanFHL-NBind18.jpGDonavan Brazier, photo by PhotoRun.net

This winter, he broke 4 minutes for the mile, and a 46 second 400 meters in a 4x400 meter relay, all in the same afternoon.

In Boston, Donavan Brazier, held on to the charging pace of Boris Berian, and Brazier went by, winning in 1:45.11. He should be ready for Albuquerque this weekend and the 800 meters. The key is handling the altitude and the speed.

A tough field in the 800 meters in Albuquerque. We wish Donavan Brazier the best of luck.

Brazier is trained like a 400 meter runner. Similar to Sebastian Coe, and he won a few 800 meter titles, Donovan Brazier has the speed and endurance of a classic 800 meter runner.

Ali Bomaye 🥊🦋🐝

A post shared by Donavan (@donavanbrazier) on

Mayer_KevinHH1-WorC17.jpgKevin Mayer, photo by PhotoRun.net

LIEVIN (FRA): World decathlon champion Kevin Mayer will contest the 60m, 60m hurdles, long jump and pole vault at the French Indoor Championships in Lievin this weekend, informs AFP. Mayer will contest the heptathlon at the World Indoor Championships in Birmingham but he doesn't think he will challenge Ashton Eaton's world record. "I'm not going to calculate, but I think I'm still a long way from Ashton Eaton's record, despite my new records, and I'm closer to the outdoor world record than I am indoors. "

Mayer_KevinLJ1-WC17.jpgKevin Mayer, photo by PhotoRun.net

RunBlogRun opines: Kevin Mayer is a decathlon wunderkid. I observed him at a few meets in France over the past few years and I loved watching him in London last summer. Kevin is respectful of Ashton Eaton. Truth is, Kevin Mayer has the wheels to dominate the multi events, as he does. But, this guy can go much farther. Will be fun to see him in Birmingham in two weeks.

A few years ago, I recall a conversation with the Coach of Tori Bowie, Lance Brauman. Lance is a keen observer of all things athletics. I am wondering, aloud, what nuances of his athletes that Lance had not observed. Lance told me that Tori would be unstoppable once she believed in herself. It was short, delivered with the non chalance of a man who knew he was coaching a terrific athlete.

Bowie_Tori1-Millrose18.jpgTori Bowie, photo by PhotoRun.net

In watching Tori Bowie over the last several years, her believing in herself, her confidence and her enjoyment of the moment have increased. In Beijing, Tori Bowie turned it on midway in the 100 meters, and it was like night and day. Tori told us after the 100 meters, where she won the bronze, that she liked the feeling of winning a medal. It was my belief, in 2015, that Tori Bowie was looking like a dangerous sprinter in any medal race she ran. They key was, did she believe it.

In 2016, in cool Rio, Tori Bowie took the silver in the 100 meters, bronze in the 200 meters, and gold on the 4x100 meters. Three medals, three events. Her smile was beatific. Surely, Tori Bowie liked the winning feeling, which she did. She was learning that, with the victories, came the media attention from the world of sports, and her sponsor. It can be overwhelming, but Tori Bowie, as she grew in confidence on the track, grew in confidence with the media.

In 2017, in London, Tori Bowie gave her all in winning the 100 meters, and put some serious bruises on her leg. The injury was to the point that Coach Bruaman was not sure that Tori Bowie would be healthy enough to run the 4x100 meters. I saw Tori early in the week and later in the week, and she was relaxed. After the 100 meters, the weight of the world was off her shoulder. The relay was about, if she ran it, winning and bringing home a relay medal, preferably a gold one, for her country.

This coming weeken, Tori Bowie is running the 60 meters. She wants to run in Birmingham, but, that requires making the team. The finest sprinter in the U.S., and dare I say, the world, should do well. In Birmingham, she will deal with Murielle Ahoure and Marie-Jose TaLou, the two fine sprinters from the Cote D'Ivoire, who lead the world at this time, for 2018. Tori has run 7.14 for the 60 meters. She will have to run a PB to win in Birmingham. That is, truly, possible and probably expected.

But, that will be decided in the Birmingham Arena, on a fast MONDO track. My guess, this young American woman will be there, in the thick of the sprint battles. Good luck Tori Bowie.

Thanks so much @trackandfieldnews for the cover... HUMBLED!

A post shared by Tori Bowie (@1toribowie) on

RunBlogRun Opines: One of the true revelations from the RAK half marathon last weekend was the debut half marathon by Jemal Yimer. Yimer was a whiz over 10,000 meters and his entree into the road racing world was at the top of the food chain. The Kenyan team and now the Ethiopian team have put together serious teams for Valencia. This World Champs Half Marathon is pretty impressive, looking forward to seeing other teams!

DSC_1551.jpgJemal Yimer, RAK Half Marathon, second place, photo by Brian Eder for RunBlogRun

Ethiopians for Valencia

ADDIS ABABA (ETH): Ethiopia's team for the IAAF/Trinidad Alfonso World Half Marathon Championships Valencia 2018 will include the country's top-ranked athletes for 2018, Jemal Yimer and Ruti Aga. Yimer debuted at the distance in Ras Al-Khaimah last week with a quality 59:00 and will be joined by Getaneh Molla, Betesfa Getahun, Dawit Fikadu and Jiksa Tadesse. Aga won the Houston Half-marathon in 66:39 in January and was second in the 2017 Berlin Marathon with 2:20:41. The women's team is completed by Zeineba Yimer, Meseret Belete, Bekelech Gudeta and Zinash Mekonnen.
DSC_1544.jpgJemal Yimer, 59:00 for his first half marathon, photo by Brian Eder for RunBlogRun

Coleman_Christian-NBind18.jpGChristian Coleman, photo by PhotoRun.net

Christian Coleman earned a silver medal in the 100 meters last summer in London. After his double victories at the NCAA, Coleman went professional after the NCAAs and during the USATF meet. At the beginning of the indoor season, Coleman ran his best opener. In his second meet, Coleman broke the WR with a fine 6.37 for the 60 meters. Coleman's name was spoken with the man whose record he broke: Maurice Greene. Greene broke the 60m record in 1998 and 2001, both times running 6.39.

So, the question becomes, how fast can Christian Coleman run? In Boston, the sprinter stumbled, and then, still ran a 6.46. The social media world has asked about Christian Coleman. Can he run faster in Albequerque? Or, will he hold if for Birmingham?

We will find out this weekend!

Windle_Mackey_Albuquerque_15-Feb-2018_David_Monti.JPG

PHOTO: Drew Windle (left) and his coach Danny Mackey of the Brooks Beasts in Downtown Albuquerque on February 15, in advance of the 2018 USATF Indoor Track & Field Championships (photo by David Monti for Race Results Weekly), used with permission.
Danny Mackey is the coach of the Brooks Beast TC. Drew Windle has been one of his athletes for nearly two seasons. David Monti caught up with them at the USATF Indoor Championships, held in Albuquerque, New Mexico on February 16-18, 2018.
This year, the big deal is that two positions per event (provided the qualifiying times are met) are on the line. The competition should be tough for each race, and the 800 meters is a great case in point.
Thanks to David Monti of Race Results Weekly for this story, as always, used with permission.

Week 5, building towards success

Today is Friday. An easy day on the schedule. Enjoy the run, and consider a race tomorrow to see where you are at. Also, watch the USATF indoors this weekend!

20151212-ROSA0122.jpgThere are days, when, well you can not breathe, photo by Justin Britton

Friday, February 16, 2018 : warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Allen_Devon-MillroseG18.jpGAries Merritt, Devon Allen, 2018 Millrose Games 60m hurdles, photo by PhotoRun.net

I enjoyed my trips to Albuquerque, New Mexico in past years. The Convention Center, while small, hosts the US Championships with an intimate feeling. The finest athletes of the indoor season will be there, and watch for @runblogrun's coverage this weekend!

Great job by USATF Communications on the rundown, and we thought it would be good for you as you plan when you will watch or if you will be there!

One of the biggest secrets in our sport is the level of support that Hy-Vee provides for the Drake Relays. The Drake Relays, since 2013, have been providing the sell out crowds a chance to see the finest athletes in the world! And that is thanks, to Hy-Vee. @runblogrun estimates the support at north of $500,000 a year, and that is just the money, not the other support of the fine historic meet.
DeGrasse_Andre-Stockholm17.jpgAndre De Grasse, photo by PhotoRun.net
So, @runblogrun is asking its minions, readers, fans, and just plain track fans, to ANYTIME you are near a HY-Vee store, you make sure you support the chain. They have natural foods, wine tastings, and really contribute to their communities. We respect companies that support our sport (and in transparancy, HY-VEE has not provided support to @runblogrun. We would not turn it down, but this is a tip of the proverbial hat to this company that gets that athletics has a great crowd, great athletes and is a celebration of all this is diverse in our world.
DeGrasse_AndreFV-Oslo17.jpgAndre De Grasse, photo by PhotoRun.net
Okay. Now, to Andre De Grasse. We like Andre, he has attitude, a sense of humor, and well, he's Canadian. We like Canadians (we even liked Donovan Bailey, one of the funniest and fastest men in the world) most of the time. Andre will be racing in Des Moines for the Drake Relays, which should be pretty cool.
What do we like about Andre De Grasse? When fit, Mr. De Grasse runs smoothly. His top speed is impressive and his level of relaxation is impressive. De Grasse is terribly competitive, but, like the proud Canadian he is, De Grasse does not come off as a jerk. I like that. I have no problem with competitiveness, or pre race histrionics, as I loved Maurice Greene, but our sport needs role models, and, sorry to Charles Barkley (who I also like, but a digression), elite athletes ARE role models.
DeGrasse_AndreR-Stockholm17.jpgAndre De Grasse, photo by PhotoRun.net
Nice job Blake Bolden! Keep up the good work, and we love our press releases!

image1.jpegMarcus O'Sullivan on the cover of TFN, the bible of the sport, from April 1988!

image2.jpegMarcus O'Sullivan with the author, Jeff Benjamin, photo courtesy of Jeff Benjamin

This story is an example of why our readers love Jeff Benjamin. A fan, a writer and a geek, Jeff provides our @runblogrun readers with an insiders view of our sport. In fact, in this story, you feel like you are a carbuncle on the shoulder of Marcus O'Sullivan (sorry, Marcus). There were not Go Pro cameras in 1988, but we all wanted to be there with Marcus and understand his thoughts and enjoy his amazing run!

Marcus O'Sullivan is a class act. The head coach at Villanova, my interactions with this man showed that, in the spirit of the late Jumbo Elliot, Marcus provides a thoughtful word and keen observational skill for his athletes.

We are most appreciative for Jeff Benjamin on this well timed article.

Coleman_Christian-NBind18.jpGNoah Lyles, Christian Coleman, photo by PhotoRun.net

ALBUQUERQUE (USA, Feb 16-18): After dominating the last World Indoor Championships with 23 medals, the US challenge for 2018 will be assessed at the US indoor trials where the first two will gain automatic selection subject to qualifying standards. Christian Coleman, new all-time best holder in the 60m, goes in the short sprint, while in the 60m hurdles Keni Harrison may be looking to add a world indoor mark (currently at 7.68) to her outdoor equivalent, having clocked 7.72 this season. The latter faces tough opposition in the shape of Christina Manning (7.77 this season) and Sharika Nelvis (7.80). Brittney Reese, the world champion indoors and outdoors, continues her pursuit of a ninth global title in the long jump. The men's pole vault has world outdoor champion Sam Kendricks, while the women's field sees world No.1 Sandi Morris take on the woman who beat her to 2016 world indoor gold Jenn Suhr. Other world indoor champions in action are Vashti Cunningham (high jump) and Marquis Dendy (long jump). World outdoor 100m champion Tori Bowie steps down to the 60m, while London 2017 steeplechase winner Emma Coburn goes in the 3000m flat. Also missing her usual barriers is Georganne Moline. Ryan Hill, 2016 world indoor silver medallist, competes over 1500m. Top two will qualify of course if they have the standard. And realistic chances for one of the girls Manning or Nelvis to win the World Indoor Tour which would make it for US 3 participants in Birmingham.

RunBlogRun opines: Torun, Poland is the birthplace of Nicolaus Copernicus (1473-1543). Nicolaus revolutionized astronomy and contributed to modern economics with his writings and discoveries. Mr. Copernicus was an astronomer, classics scholar, diplomat, economist, governor, mathmatician, physician and translator. Nicolaus had the degrees from the Universities of Krakow, Bologna, Padua and Ferarra. Okay, in my day, we would called this man a genius! Today, we might call him a rocket scientist.

His book, De revolutionibus orbium coelestium (On the revolutions of the celestial spheres), was published near his death in 1543. Copernicus proved (as Aristarchus of Samos had done in 300 B.C.E.) that the Earth was not the center of the universe. In fact, the Earth revolved around the sun. Back in the Reformation, and Renaissance, there were great moments of discovery and the brutalness of ignorance. Copernicus faced the wrath of ignorance on the political and religious level oin his contemporary world. Sounds a bit like today, n'est-ce pas?. This man changed our world. Kind of cool that the Copernicus Cup exists.

TaLou_Marie200SF1-WC17.jpgMarie-Jose TaLou ran 7.14 in 60m in Torun, photo by PhotoRun.net

So, how could the meet director not name the meet after Torun's favorite son, Mr. Copernicus? Hence the Copernicus Cup, now in it's fourth year, shined with the athletic stars of Poland, the Slovak Republic, Great Britian and the Cote D'Ivoire, among many.

Piotr Lisek, the European Indoor Champion (Belgrade 2017) and silver medalist at the World Indoor, cleared 5.91 meters, the world leader and a meet record. Jan Vulko, the Slovak star, ran 6.57 NR in a tight win with Andrew Fisher, who ran 6.59. Adam Kszczot entertained the Polish fans as the European champion won the 800 meters in 1:46.75.

Bukowiecki_KonradQW-WorC17.jpgKonrad Bukowiecki threw 22.00 meters even, and BOOM! European U23 record and Polish NR Indoor! photo by PhotoRun.net

Konrad Bukowiecki threw 22.00 meters, a new European U23 and Polish record! Tomas Stanek was at 21.80m, having already won the shot put wild card! He will be in Birmingham.

Lasitskene_MariaQ-WC17.jpgMaria Lasitskene clears 2.00 meters, her 36th win in a row! photo by PhotoRun.net

On the women's side, Marie Jose TaLou won the 60m in 7.11 over Dina Asher-Smith in 7.14. TaLou is numero deux on the 2018 List behind fellow athlete from the Cote'd'Ivoire, Murielle Ahoure. Maria Lasitskene cleared 2.00m, and tried 2.05 meters, winning her 36th event in a row!

A fantastic event! How do you not put the Copernicus Cup on the bucket list? Congrats to IAAF on an excellent broadcast via FB and twitter, the present and future of our sport broadcasting.

OHare_Chris-NBiGP18.jpGChris O'Hare and Jake Wightman, 2018 NB Indoor Grand Prix, photo by PhotoRun.net

Muir_Laura5kQ-London17.jpgLaura Muir, photo by PhotoRun.net

BIRMINGHAM (GBR): Double European indoor champion Laura Muir will compete in the 3000m at the British Indoor Championships where she will face European indoor bronze medallist Eilish McColgan and Steph Twell, who ran 8:41.94 in Boston last weekend. Greg Rutherford is the star of the long jump. Other European indoor champions in action include Asha Philip in the women's 60m against European 200m champion Dina Asher-Smith; Richard Kilty in the men's 60m against CJ Ujah, who has clocked 6.53 this season; and Andrew Pozzi in the men's 60m hurdles. Other middle distance highlights include Chris O'Hare against Jake Wightman in the men's 1500m; former European champion Lynsey Sharp against European indoor silver medallist Shelayna Oskan-Clarke in the women's 800m; and a strong men's 800m with Elliot Giles, Guy Learmonth, Andrew Osagie and Michael Rimmer all entered. Former European indoor champion Holly Bradshaw faces Greek guest Nikoleta Kiriakopoulou in the pole vault while Olympic 20km race walk sixth-placer Tom Bosworth is the standout favourite in the 5000m walk. Ahead of the pentathlon at the World Indoor Championships in Birmingham, Katarina Johnson-Thompson will contest the 60m hurdles and long jump.

The 4th Copernicus Cup was a huge success this evening. In Torun, Poland, the five thousand plus fans were entertained by Maria Lasitskene clearing 2 meters, and trying 2.05 meters. Piotr Lisek entertained his home crowd with a fantastic 5.91 meters WL. European and Polish star Bukowiecki throws 22 meters, with Tomas Stanek throwing a great series, but in second. Lea Sprunger, the Swiss star, continues to impress this year, runs 51.28 for a WL and MR for the 400 meters!

The IAAF World Indoor Tour, and the introductionof the FB and twitter streaming video platform, has been a great introduction to the indoor season. On to Glasgow (February 25).

Lisek_Piotr-WC17.jpgPiotr Lisek continues to impress in 2018, photo by PhotoRun.net

Here is the report number 8 for the 2017-18 European Athletics results. This report, like all others, are compiled and edited by Carles Baronet, the editor of Track in Sun Blogspot. We encourage you to check out his blog! Please enjoy this report, done the week before the major European indoor national championships.

Sprunger_LeaQ-London17.jpgLea Sprunger, photo by PhotoRun.net

meb-9-small.jpgMeb Keflezighi, photo courtesy of Soul Focus Sports

Soul Focus Sports puts on more than mere races. They put on experiences. From their management of the HOKA ONE ONE Postal Nationals to their race series, Represent Running Series, this company gets it. As Meb Keflezighi, 2004 Olympic silver medalist, 2009 NYC Marathon champion, 2014 Boston Marathon champion, moves into another stage of his life, the Jack Nicklaus of running has invested into the Silicon Valley Half Marathon.

If Meb Keflezighi is taking his cache and focus to become involved, consider running this inaugural event!

Week 5, building towards an exciting season

Early in season, 300 meters are good sessions to get you on the track. This is at mile pace. Last week you ran two sets and today, you are running three. The key to interval work? Take one set at a time, and focus on your training. Want to help build your kick? In the last set, run the last one as if you are kicking in a race. Break the 300m into three sections, increase the speed in each section as you get closer to the line.

20151212-ROSA0050.jpgTuning into the race, photo by Justin Britton

Cooldown well and stretch well today. You could be sore tomorrow!

Week 5, building towards success

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Cragg_AmyLedsH-WorC17.jpgAmy Cragg, World Championships 2017, photo by PhotoRun.net

PORTLAND (USA): World marathon bronze medallist Amy Cragg has said her main goal in the Tokyo Marathon is to improve her 2:27:03 PB, informs Track and Field News. "Really, the biggest goal is to run a PR. I think I've been in shape to run a lot faster than my current PR before," she said. "We'll have a more specific time in mind [as we get closer]. But, yeah, it's definitely to try and run a very big PR." Cragg added that she doesn't plan to run another championship marathon before the 2020 Olympics.

Cragg_Amy-WC17.jpgAmy Cragg, photo by PhotoRun.net

seanhartnettprofessormarathon.jpg
The Professor of the Marathon: Sean Hartnett,
photo courtesy of Spikes Magazine
Originally run April 29, 2013
Reposted February 15, 2018
I was just in Ras Al Khaimah for the RAK Half Marathon. It is the fastest Half marathon in the world. One of the ways RAK stands out is that they bring in Sean Hartnett and Helmut Winter to help the elite marathoners understand the course and how to run it faster. Sean is an amazing person, I have known him for nearly 20 years, spending nice afternoons at indoor meets in Wisconsin and alway chatting with him about the pacing and character of marathon courses. Haile Gebrselassie gave him the moniker, 'The Professor of the Marathon.'

The day I arrive at a major marathon and Sean Hartnett is not there, I will be surprised. Sean, a professor of geography and well respected track and cross country coach in the Badger state, is also known around the world as professor Marathon. Having worked with the likes of Paul Tergat and Haile Gebrselassie as well as the World Marathon Majors, Sean Hartnett maybe the biggest marathon geek in the world, and I say that with respect.

Sean knows every hill and decline on a major marathon course. We seldom see the guy in Wisconsin, but more in places like London, Berlin, Boston, Chicago, New York and perhaps, now, Tokyo.
Here is a well deserved story about Professor Marathon, Sean Hartnett, which appeared in Spikes Magazine today: http://spikes-mag.tumblr.com/post/49183701145/meet-sean-hartnett-professor-marathon

Lewandowski_MarcinSF-WC17.jpg

Marcin Lewandowski, photo by PhotoRun.net

Obiri_Hellen-CampaccioXC18.jpgHellen Obiri, photo by PhotoRun.net

Asher_DinaSF-Oregon14.jpgDina Asher-Smith, photo by PhotoRun.net

The Copernicus Cup will be happening on Thursday, February 15. Here is some news, from our friends at EME News, regarding Hellen Obiri, Marcin Lewandowski, and Dina Asher-Smith. Hellen Obiri is considering the double in Birmingham, which would be awesome! Marcin Lewandowski, who I met when we shared a taxi from Amsterdam to Hengelo in 2011, is a fun guy, and it has been great to see him develop from the 800m to the 1,500 meters. Dina Asher-Smith? Was fortunate to chat with Dina after a meet. What a relaxed, charming person, who is patient with the media.

Truth is, there are very few athletes that, if you do some research, one can not find something fascinating about. Their journeys to finding their limits are all worthy of contemplation and consideration. That is part of the reason why we love our sport, and that is part of the connection.

Samuelson-FlanaganHS-Boston13.jpgJoan Benoit Samuelson, Shalane Flanagan, photo by PhotoRun.net

The women who reminded us that running is not only fun, but a family affair, Joan Benoit Samuelson, will be at the upcoming Napa Marathon. Joan Benoit Samuelson won the first 1984 LA Olympic marathon for woman and has lead by example, running and never giving herself any quarter. I recall, a decade or more ago, when Joan Samuelson spoke with women at the then Nike SF Half marathon and marathon, and the admiration these young women had for Joan. If you get a chance to hear her speak, please do it!

Walsh_Tom-Pre16.jpg

CHRISTCHURCH (NZL): Tom Walsh isn't taking anything for granted at the Commonwealth Games in Gold Coast in April, informs TV New Zealand. "If you throw anything over 21m, you should have a medal. But men's shot put in the Commonwealth has risen - last Comms I broke the Commonwealth record, had it for 24 hours before O'Dayne [Richards] broke it with 21m. Now there's five guys that threw over that last year. It shows you how much the level has risen, but the first thing to take care of is world indoors because I've got to take care of that crown," he said.

RunBlogRun opines: Tom Walsh won the London World Championships last summer. I recall an interview post London, where I asked Tom why he threw well when his competition had bad days in London. Walsh told me about a bad competiton in a Junior championship. He reminds himself of that competition, in order to stay focused. Walsh enjoys the sport, and the competition. Watch for some big throws from the Kiwi champ in 2018!

Walsh_Tom-Pre17.jpgTom Walsh, Pre Classic 17, photo by PhotoRun.net

image002.jpgDr. Norbert Sander, photo courtesy of the Armory

Dr. Norbert Sander was a man of some complication. A husband, father, dentist, runner and Francophile, Norb had more than enough things going on in his colorful, full life. That he was taken from those he loved, and loved him, is a given.

His legacy, the 'House that Norb built', encourages 180,000 visiting athletes and fans to enjoy the sport at their level. The NYC Armory is a sanctuary of sport. Norb got that, and built on that. My infrequent visits to the Armory convinced me of the good that the Armory did for these amazingly fortunate athletes.

That the Armory Foundation is honoring Norb Sander makes total sense. But, if the good Doctor were here, as we know he is, might Norb whisper into the ears of the Foundation board, Where is the next generation of story tellers? Who will tell the stories of great leaps, runs and jumps to enthrall the next generation?

That amazing energy that one finds inside the Armory, any day, is intoxicating. The spirit of the young athletes, elite athletes, veteran athletes is an appreciation of that amazing energy and good that the NYC Armory has done and will continue to do.

Nicely done, Armory Foundation.

The 2018 IAAF World Indoor Tour has been living up to the hype. Provide a series of intimate halls or stadiums, build the meets around strong rivalries, reach out with streaming video and vibrant social media, and we have a great season upon us!

With the wild cards from the IAAF World Indoor Tour (one of my favorite points), and the World Indoor coming to Birmingham from March 1-4, 2018. The Copernicus Cup, held in Torun, Poland. The Polish indoor meet circuit is very good, and it is on my bucket list.

Thanks to EME News for their fine pre view of the meet series.

Lisek_Piotr1-World16.jpgPiotr Lisek, can he win the Tour PV in Torun?, photo by PhotoRun.net

Lasitskene_Maria-Lausanne17.jpg

Maria Lasitskene, can she extend her winning streak to 36 events? photo by PhotoRun.net

Stanek_Tom-RomeDL15.jpgTomas Stanek, this Czech star is at top of his game photo by PhotoRun.net

image2.jpegCover of Like Father, Like Son

image3.jpegNotes on the book, Back Cover

image1.jpegBill Rodgers poster

Here's some ideas for those unused gift cards from the Holidays. We asked Jeff Benjamin to consider some gifts for runners that could add some inspiration to the new year of running.

It is the time with your friends, during workouts that you will treasure 40 years after the workouts. Last weekend, one of my closest friends called me. We had first run 42 years ago, and those hundreds of days of running still remind us of the connection. It means nothing to you now, even with Instagram, but your closest relationships are with the people you toil with in workouts.

You remember those miles in the hills around Stevens Creek Dam. You remember the runs at Crystal Springs. You remember that race through the creek over the final hundred meters where the entire team ruined their new racing shoes (boy, the parents loved that one).

20151212-ROSA0045.jpgReady to race? photo by Justin Britton

Wednesday, February 14, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Week 5, building towards an exciting season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

This is report 8 of the USA and Canada reports for 2017-18. All of our results reports are compiled and edited by Carles Baronet. Carles takes great pride in providing these reports to RunBlogRun readers. We hope that you like it. Thanks again to our Catalan friend.

Simpson_JennyFV-NBind18.jpGJenny Simpson took the 3000m at 2018 NB Indoor GP, 10 February 2018, photo by PhotoRun.net

Spanovic_Ivana-Brussels17.jpgIvana Spanovic, photo by PhotoRun.net

BELGRADE (SRB): Long jump star and European champion Ivana Spanovic will be the main name of the 3rd Serbian Open Indoor meet on February 21. After that she will still compete in Glasgow at the final meet of IAAF World Indoor Tour and World Indoors is the aim for the ending of the indoor season.

RunBlogRun: I love Belgrade! The city is incredible and the facilities are pretty cool too! A great walking city. And the reaction to the this amazing women in her hometown is something to behold. The Belgrade 2017 Euro Indoor was an amazing memory with Ms. Spanovics' incredible series of long jumps! Nice to see her with two sponsors now, Nike and Red Bull.

Cheserek_EdFV-NBind18.jpGEd Cheserek, his race be won, photo by PhotoRun.net

Westaway_JennaFH-NBind18.jpGJenna Westaway, a lovely upset, photo by PhotoRun.net

Simpson_JennyFHL-NBind18.jpGJenny Simpson, her only indoor race is a win, 3000 meters, photo by PhotoRun.net

The New Balance indoor is one of my favorite events. It is also one of my favorite weekends of the year. The cold weather, the amazing athletes and the intimacy of the Reggie Lewis. Knowing the crew that works so hard to put on the meet, then, immediately clear it out, as a major high school event is normally the held the next day.

I missed it this year, just could not get halfway around the world to see the meet, from Ras Al Khaimah, United Arab Emirates. And I was texted a note from a friend, who knows the meet well, that it may have been "the finest meet ever."

Here's David Montis' fine piece on the 2018 NB Indoor GP!

Stanek_Tom-RomeDL15.jpgTomas Stanek, Rome DL 2015, photo by PhotoRun.net
Tomas Stanek confirmed winner
TORUN (POL): One event already has the winner of the IAAF World Indoor Tour (of course pending all usual procedures). Czech shot putter and current world leader Tomas Stanek will compete in Torun as the winner of the series. He has 20 points and Torun will be the last meet of the series with shot put. Second Stipe Zunic who could theoretically beat him (12 points) will not compete. Stanek is after Pavel Maslak (400 m) last year second Czech athlete winning an event in the tour. His main rivals on Thursday will be home stars Michal Haratyk and Konrad Bukowiecki. In two more events (not staged in Glasgow) decision about the tour winner will be made for sure in Torun, men´s pole vault and triple jump.

Ed Cheserek is a special being. If you get a chance to speak with him, you understand that he is the wonderful combination of Kenyan and American culture. Ed has been in the U.S. for many of his formative years, and his talent as a high schooler was evident. Under Andy Powell's guidance, Ed Cheserek honed his racing skills.

Kidder-Piazza-Cheserek-Hemery18.jpgBrannon Kidder, Drew Piazza, Ed Cheserek, photo by PhotoRun.net

For some reason, I had some who would like to say that Ed was a fine college racer, but, could he go to the next level. For Ed Cheserek, he showed that he was human at the end of his senior year, with some injuries.

Then, Skechers Performance picked him up, and with Steve Haas, Ed Cheserek is beginning to train as a professional. The young man obviously has great talent. But, this guy has some racing skills. Consider this past weekend.

Cheserek_Ed1g-Hemery18.jpgEd Cheserek, 3:49.44, photo by PhotoRun.net

On February 9, Ed Cheserek ran a 3:49.44 mile, the number 2 all time indoor mile EVER. Ed Cheserek put it all over the last 400 meters as he ran to his limit, for the day. On Saturday, February 10, 2018, Cheserek battled an Olympic bronze medalist (Gebrehiwet) and silver medalist (Gebremeskel), and won the 3000 meters at the New Balance in 7:38.74.

Barega_SelemonR-Poland16.jpgSolomon Barega, photo by PhotoRun.net
Four World leads in Lievin meet comeback
LIEVIN (FRA, Feb 13): The Lievin indoor meet returned after 6 years with 4 World leading marks (men 1500, 3000, triple, women 800). Olympic and World winner Katerina Stefanidi cleared 483 to win the pole vault and tried at WL 491. Ethiopian Habitam Alemu won the 800 m in fast 1:59.69 indoor PB and equaled the World lead. Second Olympic medalist Margaret Wambui 2:00.48 and third Angelika Cichocka 2:00.70. In the 1500 m Moroccan win for Rababe Arafi 4:07.23 over Axumawit Embaye 4:07.40. Gunta Latiseva-Cudare topped the 300 m for Latvia in national best 36.96. Brazilian Rosangela Santos won the 60 m in 7.20 and Ukrainian Hanna Plotitsyna the hurdles 8.02 over Hungarian Greta Kerekes 8.11 PB. In men events the highlight World leading 3:35.39 by Ayanleh Souleiman in the 1500 m ahead of Abdelaati Iguider 3:35.79 and other Moroccan Brahim Kaazouzi 3:36.95 indoor PB with Sadik Mikhou fourth 3:38.48. In 7th place Jacob Ingebrigtsen improved his own European U20 record from last weekend to 3:40.31. Another World lead in men´s 3000 m as Solomon Barega clocked 7:36.64 in his first ever indoor race over World champion Muktar Edris 7:40.69 also in indoor debut. Third steeple specialist Soufiane El Bakkali 7:41.88 overall PB and fourth Paul Koech 7:41.97. Third World lead in men events in triple jump as Almir dos Santos achieved in fourth round 17.37 ahead of Cuban Cristian Napoles 17.02 and Burkina Faso´s Fabrice-Hugues Zango 16.96. World champion Pierre-Ambroise Bosse won the 1000 m in 2:20.01 and Adam Kszczot remains unbeaten over 800 m with 1:47.12. Andrew Fisher won the 60 m in 6.62 over Kim Collins and Ben Meite, both 6.63. Jonathan Borlee topped the 300 m in 32.98 and Ludovic Payen hurdles 7.66. Chinese Xue Changrui and French Axel Chapelle cleared 575 in the pole vault.
RunBlogRun opines: This may be the most positive event to happen so far in 2018! An event coming back from a one year hiatus is tough, but six years? Wow! Lieven is now on my bucket list. Totally admire the whole culture who can support an indoor meeting. They are so intimate and great for fan and athlete!

Bershawn Jackson is one of the finest 400 meter hurdlers in American Track & Field history. In 2005, Bershawn took gold in the 400m hurdles in Helsinki 2005, at the World OutdoorChampionships, running a screaming 47.30! Three years later, Bershawn took the bronze, in Beijing in the 400 meter hurdles, part of a 1, 2, 3 by the U.S.A!

Jackson-Clement1a-OlyT12.jpgBershawn Jackson, Kerron Clement, Olympic Trials 2012, photo by PhotoRun.net

The 400 meter hurdles is an iconic event for Americans. On the current IAAF All-time lists, seven of the top ten are Americans, with Kevin Young, and his amazing world record (6 September 1992, Barcelona, Spain) of 46.78, followed by the 47.02 of the incomparable Edwin Moses (31 August 1983, Koblenz, Germany).

Bershawn Jackson ran 47.30 on 9 August 2005, in Helsinki, Finland, to capture the gold, and give us a glimmer of this fine athlete. With the moniker of Batman, Bershawn Jackson has lived up to his name, with come from behind wins, gutty hurdling and a love and appreciation of his sport.

At the end of 2016, Bershawn announced that he would retire in 2017, and, during that year, he had some fine performances.

But, to Bershawn, he knew something was missing.

Dibaba_Genzebe1f-Paris15.jpgGenzebe Dibaba, photo by PhotoRun.net
G. Dibaba 8:31.23 WL
SABADELL (ESP, Feb 13): World record holder Genzebe Dibaba achieved the best result of the international indoor meet here near Barcelona with World leading 8:31.23 in the 3000 m. She was practically 2km alone (2:50, 5:39 splits). Second Weynshet Ansa way back 9:09.80. New Burundi star Thierry Ndikumwenayo won after Metz also here the 3000 m in 7:50.19 PB over Kenyan steepler Benjamin Kigen 7:50.99 and Sergio Jimenez 7:52.35. In the men 1500 m two Spanish runners clocked sub 3:40, Marc Alcala 3:39.45 and former 800 m runner Kevin Lopez 3:39.86. Ethiopian Kore Tola won women 800 m 2:03.02 and Saul Ordonez 1:47.12 topped the men. In the 400 m Luguelin Santos 46.67 and Slovak Iveta Putalova 53.69 were the winners. Brazilian Elaine Martins won the long jump 644 and Eure Yanez beat on count-back Slovak Matus Bubenik with 223 in the high jump.
Dibaba_GenzebeFHH-PreC17.jpgGenzebe Dibaba, Pre Classic 17, photo by PhotoRun.net

The tradition of tough workouts on Tuesday, Thursday and Saturday is just what was ingrained in me as an athlete and coach. I remember Ron Tabb, a fine marathon in the 1980s, having a ten day week. I remember Rob De Castella having a long run on Sunday, hill workout on Tuesday and a short, fast workout on Thursdays.

Some people run lots of miles (in the 1970s, some runners, including me, tried to run 100 mile weeks in high school, I made it less than 8 weeks, and then, did not return to those miles until a junior in college), some run few ( I recall that Coach Bill Bowerman had a young man break 4 minutes a mile off less than 25 miles a week). It is the quality of workouts, both hard and relaxed, that matter.

20151212-ROSA0071.jpgChecking shoes before the race, photo by Justin Britton

We do not worry about mileage here. Workouts are key.

This past weekend, while in United Arab Emirates, I shared my workouts with a fine coach who suggested getting you to do 2.30-3 minute repeats, to build your strength. And he spent a long time explaining it. I will do the same. Our lesson: always, always stay open to change and new lessons. And to coaches, these are just parameters, so fine tune as you know your athletes better than me.

Any questions, email me at [email protected].

Tuesday, February 13, 2018: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Week 5, building toward the season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Chemutai_FancyLeds-RAK18.JPGThe most amazing women's RAK Half Marathon, won by Fancy Chemutai, photo by PhotoRun.net

MenStart-RAK18.JPGThe Men's start of the RAK Half Marathon, photo by PhotoRun.net

The RAK Half Marathon, held last Friday, February 9, 2018, was a brilliant event. The depth of the event, the hard pace that was held, and the near perfect conditions should impress. They did impress Justin Lagat, and here's what he thinks the races of last weekend portend for his favorite athletes from Kenya.

This was my first experience visiting the Dubai Marathon and I was impressed on many levels. Here are, after a couple weeks, my deep thoughts on what I took home from this fine event.

HB5Q5099.jpg2018 Dubai Marathon, January 26, 2018, photo courtesy of Dubai Marathon

The seventh report on the 2017-18 season is here! Thanks to our friend from Catalonia, Carles Baronet, and his labor of love on these weekly reports.

Butchart_Andrew-Millrose18.JPGAndrew Butchart, 2018 Millrose Games, photo by PhotoRun.net

Kamworor_GeoffreyFH1-WorldHalf16.jpgGeoffrey Kamworor, photo by PhotoRun.net

NAIROBI (KEN): After winning the Kenyan cross country title on Saturday, New York Marathon champion Geoffrey Kamworor said his preparations the World Half Marathon Championships in March were on course. The defending champion told Xinhua: "My preparation is good and after winning national cross country, there is nothing stopping me now. No injury, or any other concern, my fitness is great. I'm expecting a great result at the World Half marathon." However, he played down talk of attacking the world record of 58:23 in Valencia. "I do not target to go for the world record, but I intend to run fast time. Should it fall within the world record, then so be it. But my focus is to win in fast time."

Engels_Craig-Sander18.jpgCraig Engels, photo by PhotoRun.net

BOSTON: During second day of David Hemery Invitational Craig Engels won the mile in 3:53.93, Sam Ellison 1:46.49 in the 800 m and Christian Herrison 1:02.19 in the 500 m. In sprints Juander Santos of Dominican Republic 46.52 in the 400 m and Guyana´s Winston George 20.76 in the 200 m, national record.

Oakley-EngelsFHH-Sander18.jpgOakley and Engels, photo by PhotoRun.net

Coleman_Christian-NBind18.jpGChristian Coleman, photo by PhotoRun.net

Kinsey_Erika-NBind18.jpGErika Kinsey, photo by PhotoRun.net

Westaway_JennaFH-NBind18.jpGJenna Westaway, photo by PhotoRun.net

Richards_Jareem-NBind18.jpGJareem Richards, photo by PhotoRun.net

What makes the Reggie Lewis Center so magical? For over two decades, the New Balance Indoor GP has been hosted at the Reggie Lewis Center. I love walking onto the track during the final set up, and from the media section, I watch the stands fill.

Over about an hour, the place goes from dead quiet to standing room only. And there is this rhythm in the Reggie. The meet focuses on the middle distance races, but the high jump, the sprint and sprint hurdles get the fans attentnion. Then, each year, all hell breaks loose. A surprise race, a close finish, and finally, the mile, the 1,500 meters and the 3000 meters.

With a great final race, the fans go out talking and are already looking for the next year. That is the magic of the New Balance Indoor Grand Prix.

Manyonga_Luvo-Stockholm17.jpgLuvo Manyongo, photo by PhotoRun.net
Manyonga 840 WL and African record
METZ (FRA, Feb 11): World champion Luvo Manyonga went out to an African long jump record and world-lead of 8.40m (also 8.22m and 8.27m) at the Meeting Elite en Salle de Metz, improving Ghana's Ignisious Gaisah's record by four centimetres. Cuban teenager Juan Miguel Echevarria also impressed with an outright lifetime best of 8.34m in the sixth round with Greece's European U20 champion Miltiadis Tentoglou third with 7.95m. Double world silver medallist Marie Josee Ta-Lou equalled teammate Murielle Ahoure's world-lead in the 60m with 7.07 ahead of Carina Horn who improved her South African record again to 7.09. Jamaica's Kimmari Roach won the men's 60m in 6.59 from Ivory Coast's Ben Youssef Meite (6.61, 6.55 in heats) and Iran's Hassan Taftian (6.63) while Christophe Lemaitre won the B race in 6.66 as well as the 200m in a European-leading 20.53. Elsewhere in the sprints, Cuba's Roger Iribarne won the 60m hurdles in 7.59 (indoor debut) from Hungary's Balasz Baji (7.61) and Brit Dave King (7.63 equaled PB), Finland's Nooralotta Neziri won the women's 60m hurdles in 8.03 and Switzerland's Sarah Atcho beat European indoor 400m champion Floria Guei over 300m, 36.89 to 37.01. Also on the track: Kenya's Nelly Jepkosgei won the 800m in 2:01.68 from Cynthia Anais (2:02.34) and European indoor champion Selina Buchel (2:02.58) and there were wins for Ethiopia's Tarese Tolosa over 1500m in 3:39.69 and Rwanda's Thierry Ndikumwenayo over 3000m in 7:50.96 from Germany's Clemens Bleistein (7:51.51). Greece's Paraskevi Papachristou went out to 14.17m in the triple jump to beat Jamaica's Kimberly Williams (14.08m).
Manyonga_LuvoPort1i-Monaco17.jpgLuvo Manyonga, photo by PhotoRun.net

Here is our seventh report for 2017-2018, compiled and edited for RunBlogRun by our friend from Catalonia, Carles Baronet. Carles spends alot of time each week on these reports to make sure we provide the depth that you desire. Please check out his blog, Track in Sun.

Harrison_Queen1-Millrose18.JPGQueen Harrison, photo by PhotoRun.net

Week 4, the beginning of the focus

You are starting to feel stronger. You are right. The four weeks of fartlek help get your system working, with now one track workout a week. The Tuesday workout and the Thursday workouts are your tough workouts for the week.

20151212-ROSA0247.jpgThose are some cool shoes, photo by Justin Britton

Week 5, building toward the season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

DaSilva_Thiago1a-Poland14.jpgThiago Da Silva, Poland 2014, photo by PhotoRun.net
LaVillenie_Renaud1-Lausanne16.jpgRenaud Lavillenie, photo by PhotoRun.net
Stefanidi_Ekaterini1-Brussels17.jpgKaterina Stefanidi, photo by PhotoRun.net
Lavillenie and Braz tied at 590 WL, Stefanidi 482 MR
ROUEN (FRA, Feb 10): Superb battle of champions at the Pole Vault Perche Elite Tour meet in Kindarena before some 5000 spectators. Olympic winner Thiago Braz and World record holder Renaud Lavillenie tied for first with 590 World lead. Both had two failures before, Braz at 550 and 570 and Lavillenie at 578 and 584. After 590 clearances, real game started. Braz passed and Lavillenie tried only twice at 595. He saved last one for 6 metres, which Braz tried three times with first one to be the only good. Third Kostadinos Filippidis 570, fourth Kevin Menaldo 560 and fifth decathlon World champion Kevin Mayer 560 PB (and tried at 570, his PB before was 540). Also 560 for 6th Axel Chapelle and 7th Valentin Lavillenie. Olympic and World winner Katerina Stefanidi achieved in first attempt meet record 482 (after clearing 460 and 472 in first) and tried at World lead 492. British record holder Holly Bradshaw opened the season with 460 over Nikoleta Kyriakopoulou and Jirina Ptacnikova, both 450.

DSC_1539.jpgBedan Karoki takes RAK Half Marathon 2018 in 58:42, photo by Brian Eder for RunBlogRun

The RAK half marathon is two races in one. Elite men's running and elite women's racing are two different worlds.

This piece is about the men's elite race. As I was fascinated in seeing how this very deep Kenyan field and a few Ethiopians battled on the fastest course that I have ever seen. There are so many half marathons around the world, and many of them with serious money, that many athletes are being seen on half marathons around the world.

As I observed with the women's races, RAK half marathon also shows you that the depth of Kenyan and Ethiopian running is amazingly deep. A young runner who breaks through has set themself up for a nice life. With an annual income in Kenya of perhaps, after conversions, about $3700, a few race winning can make a big difference. But, as one can see from this race, is terribly difficult to get to the top of a race field as elite as RAK.

Chemutai_FancyLeds-RAK18.JPG

Joyciline Jepkosgei, Caroline Kipkirui, Fancy Chemutai, Mary Keitany, photo by Victah Sailer/PhotoRun.net

This writer has just returned from Ras Al Khaimah. It was a fascinating trip. I was reminded once again just how deep the quality of womens' running is in Kenya. I was reminded how important running culture and events are around the world. I was also reminded that, when you do an event well, you can build an event and a destination around such an event.

The weather was perfect. The start was about 57 degrees, with a light breeze. The sun was coming up, and there was a bit of fog. As the elite women took off, the enormity of the field hit me. I had written some notes on Thursday evening that there could be three women under the WR, which meant sub 65 minutes.

Coleman_Christian-NBind18.jpGChristian Coleman, photo by PhotoRun.net

OHare_ChrisFV-NBind18.jpGChris O'Hare, photo by PhotoRun.net

Simpson_JennyFHL-NBind18.jpGJenny Simpson, photo by PhotoRun.net

The 2018 New Balance Indoor GP was a very exciting meet. One of my good friends texted me, 'Probably the best NB Indoor ever.' With amazing races and some great rivalries, Global Athletics founder Mark Wetmore and his team has found the secret sauce of putting on indoor track meets: provide great rivalries, host meet in great location, and focus the excitement in a two to three hour format. This year, it really worked. Here is the review from EME News.

Ed Cheserek, the most winning athlete in NCAA middle and long distance history, went pro late last fall, with some fanfare. While everyone thought he would go to a brand such as Nike, adidas or ASICS, Ed went with Skechers Performance. You know Skechers Performance, as they were the same guys who signed Meb Keflezighi, who was supposed to retire after 2010, and whoa, went to Skechers and revived his career.

What will they do for Ed Cheserek? Well, they are staying out of his way, promoting him a bit and letting Total Sport and Steve Haas, who advises Ed Cheserek. Those 100 mile weeks in Flagstaff are showing a young post collegiate building strength and moving into the professional world of athletics.

Kidder-Piazza-Cheserek-Hemery18.jpgBrannon Kidder, Drew Piazza, Ed Cheserek, men at work, 9 February 2018, photo by PhotoRun.net

Ed began to race as a professional athlete in the fall. I believe the first time I saw him in Skechers gear was the Abbott Finish Line 5k on November 4. His run at the Silicon Valley Turkey Trot was a win, in 13:38 for 5k, in front of 20,000 of his closest friends. He followed that up with a road mile win at the Honolulu Marathon. His Camel City Mile run was a dominating 3:53.85 for the mile woke many up.

Now, we get to Friday, February 9, 2018 and Boston University. The BU track is considered one of the fastest tracks on the indoor circuit.

Cheserek_Ed1g-Hemery18.jpgEd Cheserek, Boston University, 9 February 2018, photo by PhotoRun.net

Brannon Kidder lead through 200 yards (28.9) and 400 yards (57.6) and 800 yards (1:54.6). Drew Piazza took over as Kidder dropped out during the fifth lap. Ed Cheserek stayed behind Drew Piazza through 1000 yards (2:24) and 1200 yards (2:53).

Cheserek_EdFV-Hemery18.jpgEd Cheserek, Boston University, 3:49.44, photo by PhotoRun.net

Cheserek took the lead after 1200 yards and it was a final 400 yards by himself as the crowd roared, and Ed Cheserek, known as a 5000m and 10,000m runner, ran the second best indoor mile time EVER, joining only Hicham El Guerrouj, Bernard Lagat and the 'Chairman of the Boards', Eamonn Coghlan, as the fourth man under 3 minutes 50 seconds with his 3:49.44.

Ed Cheserek showed many that he was, and is, a many of many talents. His sub 3:50 speed will make him a challenge over 5000m and 10,000m championships. The problem is, Ed wants to run for the US, not his homeland, Kenya, and there has been some complications (read Deadspin: https://deadspin.com/edward-cheserek-is-still-the-king-of-the-indoor-mile-1822898165).

Watch for many more surprises from this young talented Kenyan born athlete. We are in awe of you, Mr. Cheserek. Run like the wind (wasn't that a song?).

TaLou_Marie200SF1-WC17.jpgMarie-Jose Ta Lou, photo by PhotoRun.net
Ta Lou 7.08, Thiam shot put PB
EAUBONNE (FRA, Feb 9): London silver medalist Marie Josee Ta Lou of Ivory Coast won the 60 m at the special women indoor meet with second fastest of the season 7.08. Second Carina Horn 7.10 what is national indoor record for South Africa and third Carolle Zahi 7.20 (but 7.19 in heats). Olympic and World gold medalist Nafi Thiam opened the season with 3052 triathlon score ((190 high jump, 15.52 shot put PB and 8.35 hurdles). Second Katarina Johnson Thompson 2820 (193, 11.49 and 8.36) and third Antoinette Nana Djimou 2744 (173, 14.17, 8.36). They competed in high jump with specialists, Johnson-Thompson was the winner but 193 also for second Levern Spencer. Poland´s Anna Kielbasinska won the 200 m in the European lead 23.19 and Finland´s Nooralotta Neziri was the best in hurdles 8.07. Neutral Anzhelika Sidorova cleared 472 to win the pole vault and in long jump second best jump decided. Lauma Griva of Latvia 652 (646) and former World Indoor champion Eloyse Lesueur-Aymonin 652 (638). Ethiopian Habitam Alemu won the 800 m in 2:01.79. In the 3000 m British Melissa Courtney was the best 8:57.33 beating Poland´s Sofia Ennaoui 8:57.53 and Sweden´s Linn Nilsson 8:58.31 overall PB.

This is part 3 of the 2018 RAK Half Marathon Presser, the Elite Mens' Interview section, featuring Jorum Lumbasi Okombo, Bedan Karoki, and Augustine Choge. The Augustine Choge interview was fascinating on his move from the track to the roads. Bedan Karoki did say, that he was quite fit and wanted to improve on last year, which is nearly bragging for an elite Kenyan athlete.

ZZBB3743.JPGJorum Lumbasi Okombo, Bedan Karoki, Augustine Choge, photo by Victah Sailer/PhotoRun.net

The presser will be posted in three parts, (this is part 3), all shot courtesy of RunBlogRun's digital partner's The Shoe Addicts.

Special thanks to Nathan Clayton and Rami Turk for their support of Fortius Media Group's coverage of the 2018 RAK Half Marathon (RunBlogRun, The Shoe Addicts and RunningNetwork).

This is part two of the 2018 RAK Presser, focused on the elite women at the RAK Half Marathon. Mary Keitany, Gladys Cherono and Joceyline Jepkosgei. Their focus on the race was clear, and their intentions to win were obvious as well. As we all know, only one person can win a race, but we knew that the race would be fast. In fact, after the presser, emcee Tim Hutchings wrote that he expected the women's race would be a WR chaser. RunBlogRun noted that we could see three women near the WR.

DSC_0907.jpgMary Keitany, Gladys Cherono, Joyceline Jepkosgei, photo by Brian Eder for RunBlogRun

The presser will be posted in three parts, (this is part 2), all shot courtesy of RunBlogRun's digital partner's The Shoe Addicts.

Special thanks to Nathan Clayton and Rami Turk for their support of Fortius Media Group's coverage of the 2018 RAK Half Marathon (RunBlogRun, The Shoe Addicts and RunningNetwork).

The 2018 RAK Half Marathon, held on 9 February in Ras Al Khaimah, United Arab Emirates, was a revelation. The event shows the importance that global running events have to communities large and small. And it also shows, if you do an event right, it will grow and prosper.

ZZAA0265.JPGHugh Jones, Haitham Matter, Cliff Brand and Helmut Winter, photo by Victah Sailer/PhotoRun.net

Consider this first part of the RAK presser, emceed by Tim Hutchings, 4th place 1984 Olympic 5000 meters, a fine sport commentator and keen observer of the sport. This presser had Hugh Jones, General Secretary, AIMS, Haitham Mattar, CEO, Ras Al Khaimah Tourism Development Authority, Captain Cliff Brand, General Group Manager, SAQR Port, and Helmut Winter, top half marathon statistician on dais.

This presser is just over 19 minutes (19:28) and gives you a feeling for the support of the sport in RAK, and the precision with which Nathan Clayton and Rami Turk, the managing directors of Premier Sports.

The presser will be posted in three parts, all shot courtesy of RunBlogRun's digital partner's The Shoe Addicts.

Special thanks to Nathan Clayton and Rami Turk for their support of Fortius Media Group's coverage of the 2018 RAK Half Marathon (RunBlogRun, The Shoe Addicts and RunningNetwork).

It is Sunday, so it is long run day. 70-90 minutes this time of the year makes lots of sense. Long runs build your endurance, allow you time to write reports or discuss your nightmare Math class. Long runs are great ways to solve many of world problems, or at least discus them ad nauseum.

20151212-ROSA0191.jpgRacing, photo by PhotoRun.net

Sunday, February 11, 2018: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 4, the beginning of the focus

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Jeff Benjamin was at the late Coach Joe Newton's Memorial service. One of the pieces that came out of meeting all of those Newton friends was the the nickhames that Coach Newton used to remember his teams over the years.

This is a funny one, and we thought you might enjoy this it! The obvious affection that Coach Newton held for his athletes is here too.

Newton York team 1991-2.jpegCoach Newton and his team, 1991, photo courtesy of Jeff Benjamin

Harrison_KeniQ-USind17.jpgKeni Harrison, photo by PhotoRun.net
Harrison 7.72, Holloway 7.42, Norman 45.00
CLEMSON (USA, Feb 9): The track here confirmed once again how fast it is. At Tiger Pauw Invitational World record holder Kendra Harrison clocked 7.72 life-time best in the 60 m hurdles. She equaled so the US Indoor record of Lolo Jones from World Indoors 2010. Only Susanna Kallur 7.68 and Ludmila Engquist 7.69 were ever faster. Two more clocked sub 8 behind her, Puertorico´s Jasmine Camacho-Quinn 7.95 national record and Anna Cockrell 7.96 PB. Very fast also Grant Holloway who with 7.42 achieved new US college record and superb World lead. He also beat World champion and Olympic winner Omar McLeod 7.52 (but 7.46 in heats at the time WL). Well beaten Aleec Harris 7.60 and Trinidad´s Ruebin Walters 7.61 PB. Also fast 400 m races here. Michael Norman 45.00 (7th best performer ever) ahead of Nathan Strother 45.56 PB and in second race Jamaican Akeem Bloomfield 45.02 national record ahead of Jeffrey Green 45.87 PB. Relay World champion Kendall Ellis won the women 400 m in 51.57 ahead of Jamaican Tovea Jenkins 52.12. Kendal Williams won the 60 m in 6.61 over Alexander Barnum also 6.61 PB. Dutch Denzel Comenentia improved in shot put to 20.44 beating Nigerian Josh Awotunde 20.38 PB. Kate Hall topped long jump 662.

image1.jpegJeff Benjamin and Alan Webb, photo by Jeff Benjamin

This is Jeff Benjamin's piece on a cross country camp hosted by Coach Vigilante at the Princeton Cross Country Camp. It is such a good story that we thought you might like it today. Thanks to Jeff, who has written for American Athletics, American Track & Field and RunBlogRun. His love of the sport, his affection for the focus of his stories and his desire for the sport to continue to grow are second to none. When you read a piece by Jeff Benjamin, you share in his observations on the sport.

image2.jpegThe incomparable Frank Gagliano, photo by Jeff Benjamin

Cheserek_Ed1g-Hemery18.jpgEd Cheserek, Boston University, 9 February 2018, photo by PhotoRun.net
Cheserek sub 3:50
BOSTON (USA, Feb 9): In front of a raucous crowd at the Boston University Track & Tennis Center 17-time NCAA champion Edward Cheserek of Kenya ran the second fastest indoor mile of all time, clocking 3:49.44 WL in a special three-man race. Only one man, two-time Olympic gold medalist Hicham El Geurrouj of Morocco, has run faster indoors, a 3:48.45 performance in Gent, Belgium, in 1997. On the first day of the David Hemery Invitational, Cheserek received pacing help from Brannon Kidder (28.9 and 57.6) and Drew Piazza. The three men stayed in formation through half-way (1:54.6), then Kidder dropped out on the backstretch of the fifth lap leaving Piazza to take over. Cheserek doesn't think of himself as a miler, but rather a 5000-meter man and a part-time road racer. Cheserek may race again in Boston today at the New Balance Indoor Grand Prix at a different track in Roxbury where he is entered in the 3000m. Also here University of New Hampshire steeplechaser Elinor Purrier ran a world-leading and personal best 4:26.55 in the women's mile, the second-fastest indoor time every by a collegiate woman according to a list compiled by Track & Field News. Canada's Gabriela Stafford finished second in 4:27.44, likely locking in a team berth for Canada at the IAAF World Indoor Championships. Third Marta Freitas from Portugal 4:29.65 PB. Olga Kosichenko won the 800 m in 2:02.92 PB. From RRW.
Kidder-Piazza-Cheserek-Hemery18.jpgBrannon Kidder, Drew Piazza and Ed Cheserek, 9 February 2018, photo by PhotoRun.net

Well, the third meet of the IAAF world tour series continues to heat up the season. With a fine TJ from Ailiver Do Santos, Tomas Stanek's 21.69m, Genzebe Dibaba's fast 4:02 considering a pedestrian early pace, the meet had some interesting performances. Watch the TJ field and the shot put as well.

Watch for more commentary on the fourth stop, the New Balance Boston Meeting.

Lasitskene_Maria-Lausanne17.jpgMaria Lasitskene, photo by PhotoRun.net

Early season race answer many questions about your fitness. I always suggest running below or above your main race distance. It gives you some variety and also callouses you, to prepare you for future racing. Have some fun, try a 1000 meters and perhaps, run a pick up 4x400m relay.

20151212-ROSA0034.jpgOn the way to the meet, photo by Justin Britton

Saturday, February 10, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 4, the beginning of the focus

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Success in many endeavors is a difference of perspectives.

FinishArea1-RAK18.JPG2018 RAK finish line, 9 February 2018, photo by PhotoRun.net

For Tim Hutchings, one of the pre eminent meet emcees and TV announcers, getting all of the names right at a presser, and cajoling the elite athletes to speak more than their name and how they enjoy the area are good. When Tim Hutching has Augustine Choge speaking about his long career, and his fitness (not as good as 2017), I thought, in American baseball parlance, Tim Hutchings hit it out of the proverbial baseball park!

For Nathan Clayton, the race director of the RAK Half Marathon, that runners finished well, liked the experience, and the sponsors were happy was a sign of success. Deep performances once again made the 12th race, one of the sixty events hosted by Premier Sports, a resounding success. Of course, Nathan can see things he can improve on, but that is the hell of a race director. A bit of an obsession with details is a needed trait.

For Rami Turk, Nathan's partner in Premier Sports, it was a fine day when the timing worked, the wifi worked for the American media group @runblogrun, and the weather was near perfect. A good turn out at the finish line, that the food was on time, coffee hot and milk cold, are all the things that are part of the proverbial Dante's inferno of things that can go wrong in race manager's hell.

But, seriously, the race was, from this first time viewer, fantastic. Here's why:

Emily Infeld is the 2015 World Championship bronze medalist at 10,000 meters. Recently, like last week, Emily won the 2018 USATF Cross Country senior women's title, after a five year hiatus from the sport of the harrier. She continues to impress this early in the 2018 season! Her 15:15.52 is a world leader over 5000 meters indoors! Infeld_Emily5kQ1-OlyTr16.jpg

Emily Infeld battled Gwen Jorgenson, the 2016 Olympic triathlon champ. Gwen had announced last year that, in 2020, she wants to make the Olympic marathon team. Gwen ran 15:15.64 to Emily's

15:15.52. Please note that Ms. Jorgenson had not ventured onto the track since 2009.

Good news for both. Emily Infeld is fit and just down from altitude training with the ladies of Bowerman TC. Gwen Jorgensen shows that she is an exceptional distance runner, as 15:15 is some serious running, inside or out. @runblogrun respects the Gwenster, as well as Emily Infeld, and thinks fast and ferocious is how you run the 5000 meters.

The indoor race was at the University of Washington's indoor facility. Special thanks to Paul Merca, one third of Slap Central ( Jim Gerwick, Paul Merca, Larry ). We are all over the world this weekend.

Chemutai_FancyR-RAK18.JPGFancy Chemutai is the winner! RAK Half 2018, 64:52, photo by PhotoRun.net
Chemutai close to WR
RAS AL KHAIMAH (UAE, Feb 9): Kenya's Fancy Chemutai just missed Joyciline Jepkosgei's world record of 64:51 (15:15 5km, 30:34 10km, 46:07 15km, 61:35 20km) in the Ras Al Khaimah Half Marathon, stopping the clock at 64:52 with Mary Keitany a very close second in a 64:55 PB on the road to her world record attempt in the London Marathon in April. Caroline Kipkirui was third in a 65:07 PB ahead of Joan Chelimo (65:37 PB) while Jepkosgei had to settle for fifth in 66:46, her first defeat at the distance in twelve months. The top-seven finishers in the women's race all broke the 67-minute mark. In the men's race, Kenya's Bedan Karoki retained his title, moving to fourth on the world all-time lists with 58:40 course record (13:53 5km, 27:48 10km, 41:44 15km, 55:55 20km) ahead of Ethiopia's Jemal Yimer, whose 59:00 was the fastest time in history by a debutante. Kenyans Alex Kibet was third in 59:06 as the top seven finishers all broke the one-hour mark. Also in women race Degitu Azimeraw recorded the fastest debut marathon time 66:47 as 6th.

The 2018 RAK Half Marathon is the largest running event in the seventh of seven United Arab Emirates. The presence of His Royal Highness, Sheikh Saud Bin Saqr Al Qasimi and Haitham Mattar, CEO of Ras Al Khaimah Tourism, was not an accident. His Royal HIghess gave out the elite awards, took a break and was there to give out all the awards for the local runners as well. Mr. Mattar was everywhere this past weekend, extoling the virtues of RAK as an adventure sports destination.

DSC_1445.jpgJoan Chelimo Melly took fourth at RAK Half Marathon, photo by Brian Eder for RunBlogRun

Why is an event like this important for RAK? Running brings affluent travelers, with families. While most marathons have seen their fields increase but the runners shorten their stays, events like the RAK half marathon see runners bring their families, stay in a reasonably priced, all inclusive resort on a nice warm, relaxed beach and enjoy the post race time.

This gem is still unknown by most Americans, yet a flight on the Emirates airways, which are quite reasonable (we flew coach and the food was good, space was good and entertainment great), and ability to get around was quite easy. RAK, like the other Arab Emirates, know that travel and tourism is a great thing for them.

So, next February 2019, consider setting your PB for the half marathon in Ras Al Khaimeh and then, working on your tan for a week!

Coleman_ChristianPC-NBind18.jpGChristian Coleman, the man of the hour, photo by PhotoRun.net

The men's 60 meters will be one of the highlights of the 2018 New Balance Indoor GP. Christian Coleman has captured the excitement of the new season with his era defining 6.37 from January 19. How fast can this man go? Many think faster, but for Saturday night, it will be for Maurice Greene's meet record of 6.45. Remember, Maurice ran 6.39 in 1998 and 2001. Can Christian drive the 5500 fans in the Reggie Lewis into pandemonium? It has happened in the famous Reggie Lewis before!

Brazier-BerianPCfun-NBind18.jpGDonavan Brazier versus Boris Berian, photo by PhotoRun.net

The 800 meters should be a mutch watched race, with Donavan Brazier and Indoor World Champ Boris Berian battling over 4 laps. Berian has dealt with injuries since the London Olympics.

ChemutaiLedsKeitanyH-RAK18.JPGMary Keitany and Fancy Chemutai, battling for 21 kilometers, photo by Victah Sailer/PhotoRun

The RAK Half Marathon was billed as the world's fastest half marathon. It is much more than that. It is one of those little gems that could handle much more growth, and would be a fast race, and a great vacation spot for runners who don't want to take their families to just another big city marathon.

For now, let me tell you. The United Arab Emirates is a great vacation spot in January and February. In Ras Al Khaimah, the northern most of the Emirates, has built this race for twelve years now. The fields feature the finest runners from Kenya and Ethiopia.

Local runners, and ex patriots who live in the area make it extremely diverse. Athletes from 115 countries were here this year!

Check out this highlight video from the RAK Half Marathon from this year! It is exciting and inspiring, then go to www.rakmarathon.org and sign up for 2019! We will see you there!

Karoki_BedanFH-RAK18.JPGTo the victor, Bedan Karoki, wins 2018 RAK Half Marathon, photo by PhotoRun

Here's the highlight video, courtesy of RAK Marathon!

Dibaba_GenzebeFHH-PreC17.jpgGenzebe Dibaba, photo by PhotoRun.net

The idea is fantastic. Short, focused season, use social media and get the word to the fans, and the fans will come. Madrid was the third stop for the 2018 IAAF World Tour! Next stop: Boston on February 10, 2018.

This is the official press release from the RAK, and they did a good job. Watch for our coverage across the day and tomorrow!

Karoki_BedanFH-RAK18.JPGBedan Karoki, photo by PhotoRun.net

ChemutaiLedsKeitanyH-RAK18.JPG

Amazing races on both sides.

The women's race missed the WR by one second, and on the mens, a defense of the title by Bedan Karoki.

A great read!

I will tell you this, the RAK is one of the finest races that I have seen in the world. The course, the field, the support, make it a perfect place to run the half marathon.

@runblogrun and @theshoeaddicts loved it and check our our social media coverage at RunBlogRun. The race was intense, watch for our stories on Men and Women's races.

Week 4, Starting to focus on the prize

The easy days that we have included in each week are very important. You need to take it easy a few days each week, so that you will be able to recover from our workouts. Take the easy days easy and keep it focused on our hard days.

20151212-_D3_0787.jpgEnjoy your run, photo by Justin Britton

Friday, February 9, 2018 : warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Week 4, the beginning of the focus

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Tim Hutchings has emceed the RAK Half Marathon for 11 of the 12 years. The keen eyed Brit knows a few things about racing (at least), and his astute commentary has lead to new fans of trackdom in the former colonies. Here is Tim Hutching's column on the RAK marathon fields and his expected surprises for Friday, February 9 (in about five and one half hours!).

dsc_0993-2_720.jpgRAK Half Marathon field, photo by Brian Eder for RunBlogRun

DSC_1021.jpgThe 2018 RAK Half women's elite field, who will win? photo by Brian Eder for RunBlogRun

DSC_0907.jpgWill these women break the WR? could be! photo by Brian Eder for RunBlogRun

DSC_0960.jpgBedan Karoki, who can beat him?, photo by Brian Eder for RunBlogRun

Okay sportsfans, the 2018 RAK Half marathon is going to be fast. Do not be surprised if the women's race is the big one, and that several women approach the world record, by that, I mean sub 1:05! This is a fast course, with perfect conditions and fit field!

Okay, here's the pdf for the course map:RAK_MAP.pdf

Here's embed of the Map video-very fast course!

And here's the link for the LIVE streaming: http://www.rakmarathon.org.

It will begin at 5.30 PM California time, 7:30 PM Chicago time and 8:30 PM New York time. Do not miss this! @runblogrun will provide social media commentary, splits, athlete photos, comments on race, from our Social Media Lab located at the finish line of the RAK Half Marathon.

dsc_0993-2_720.jpgThe RAK elite men's field, photo by Brian Eder for RunBlogRun

In this, part 3 of the RAK Half marathon, we hear the dulcid tones of Tim Hutchings, one of our favorite TV commentators, interview Bedan Karoki, Augustine Choge, and Jorum Lombasi Okumbo, who has run 58:28 this past year! Augustine Choge, who is One of two guys who run sub 1:45 for 800m , sub 3:30 for 1,500m and sub 60:00 for half marathon (other is Mo Farah). Choge had lots to say, is about 90 percent fit.

DSC_0907.jpgMary Keitany, Gladys Cherono, Joyceline Jepkesgei, photo by Brian Eder for RunBlogRun

Gladys Cherono,

This was part two of the presser and featured Mary Keitany, London champion, Joyceline Jeptegai, and Gladys Chero. A good presser and a good view into the serious level of racing happening, as there are seven women who have run under 66 minutes here!

Karoki-ChogeH6-RAK17.jpgBedan Karoki, Solomon Yego, Augustine Choge, 2017 RAK Half Marathon, photo by PhotoRun.net

The RAK Half Marathon will be held in seven hours, and is the finest half marathon in the world. This is the initial part of the presser where sponsors, and emcee Tim Hutchings provided an introduction on the event. A good back ground piece!

rak_logo_version_1_no_shadow.gif

The 2018 RAK Half Marathon presser, which you will see in the next update in its entirety, was hosted at the Doubletree by Hilton on Al Marjem Island, Ras Al Khaimah. The presser was broken into three sections, an intro of the sponsors, an elite women's interview and an elite men's interview, all hosted by Tim Hutchings, 1984 Olympian, 5000 meters, 4th place and a fine interviewer.

Yes, this is your first day on the track. It is pretty modest, just 300 meter repeats. Two sets, and only six in a set at that. The pace is your current mile pace, so if you run 4:40 for a mile or 5:20 for a mile, that is 70 or 80 for 400 meters, then break it out, so 55-60 for the 300 meters. When I say 100 meter jog, I mean, slower that slow. And it is in flats. No spikes yet. Do a long cooldown afterwards, and stretch those big muscles afterwards.

Brown_Ceaira-OConnor17.jpgCeaira OConnor Brown, photo by PhotoRun.net

At a certian point, you will figure out where your kick really is. Are you the 500 meters out sort, 300 meters out sort, or do you possess dazzling speed and hold off until 50 meters? You have to be pretty confident in your finish to do the 50 meters, so unless you think you are Centro, Robby Andrews or Bernard Lagat, do not try that one at home.

Thursday, February 8, 2018: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Week 4, Starting to focus on the prize

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

The details that we forget about are key in the success of a race. Great instructions and race packers are only as good as the reach that they actually have. Well, RAK Half Marathon is using social media very effectively, including daily countdown and daily release of race instructions via social media.

I just read that the average mobile phone user refers to their phone 81 times a day. Posting content on instagram, twitter, Facebook, among others reaches different age groups and the race management has to decide who their focus is, the speed with which the information needs to be transmitted, and the import of the information.

In the instagram we show here, the RAK Half Marathon course is being measured with a Jones wheel. Race measurement has been a fine improvement over the past few decades. I recall a marathon world record, actually, more than once, done on short courses so the records did not hold. Certified race measurers, who go to courses large and small, to provide us with accurate race courses are truly taken for granted. My running began in the 1970s are race accuracy was assumed, but not always there. Such details tell you that the race management team are serious about putting on a fine race!

Keitany_Mary-RAK17.jpgMary Keitany, RAK 2017, photo by PhotoRun.net

Lots to learn from RAK half marathon team. Looking forward to meeting with them over the next few days and asking questions. Watch for some fun interviews and coverage from @runblogrun and @theshoeaddicts.

And most importantly, watch for some very fast half marathoning!

We loved this idea at the RAK Half Marathon race Instagram site! Again, the use of Instagram, great communications with the local running community, and an excitingly fast course and near perfect conditions. Watch for the streaming video (we will post link) and social media covered by @runblogrun on February 9, 2018.

We loved this idea at the RAK Half Marathon race site! Again, the use of Instagram, great communications with the local running community, and an excitingly fast course and near perfect conditions. Watch for the streaming video (we will post link) and social media covered by @runblogrun on February 9, 2018.

Bedan_Karoki.jpgBedan Karoki, RAK champion, 2017, photo by PhotoRun.net

How do races stand out? How do races attract new runners. The details, and fun approaches, like a wall of numbers makes tremndous sense, but also keeps the event fun and entertaining. Sport is entertainment and running is no different.

In Europe, the Middle East and Asia, running continues to grow well. In the US, the races that continue to grow are the ones that continue to innovate and evolve. Finding new sponsors, who share that vision, finding new venues, and taking a new approach to already existing venues make tremendous sense.

We look forward to seeing the RAK venue and will cover it with photos, video and commentary. Make sure you watch our coverage, which will, for North America, begin around 6 pm February 8 in California, 8 pm in Chicago and 9 pm in New York. Race begins local time at 6:30 AM Friday, February 9, 2018!

Here are the complete results from last nights' PSD Meeting in Dusseldorf, the second stop of the IAAF World Tour. The next stop is the New Balance Indoor GP, held on February 10, 2018. Again, one of the themes in the new 2018 season is the FB and twitter Live coverage of the World Indoor Tour series.

Su_BingtianQ-Worlds16.jpgSu Bingtian, photo by PhotoRun.net

Su Bingtian, CHN has run two NRs in two meets, with a 6.47 at the Karlsruhe meeting, then, a 6.43 at the Dusseldorf meeting. He looked fantastic.

Some big throws by Tomas Stanek, who threw 21.59m, 21.98m and 22.17m! Only Ulf Timmerman and Werner Gunther are ahead of Tomas on the all time European Indoor list!

Asha Phillip, 2017 European Indoor 60m champ, won the 60 meters here, and Ivana Spanovic is starting to long jump well, taking the win here.

More to come on February 10 in New Balance Indoor GP.

The RAK Half Marathon, to be held on February 9, 2018, uses social media very well. Here's their final instructions on the race for this coming Friday! @runblogrun will be there.

The care and management of destination races add even more complications to a major event. The RAK Half Marathon is located in a vacation area, and the course is fast, with nearly perfect conditions in the United Arab Emirates (the weather here has been around 55-60 in evenings, 70-80 during days and 55-60 at race time).

This race has an extremely well orchestrated elite race field, plus citizen runners who just want to run a half marathon and core runners who want to run the fastest time that they can. Well, they have come to the right place.

Cheruiyot_Vivian-Frankfurt17.jpgVivian Cheruiyot, Frankfurt Marathon 2017 winner, photo by PhotoRun.net

I really like how the race management is using social media to reach out to their field with last minute information. The beauty has been, the consistent use of social media so that there are not emergencies. But before the social meda, the basics, measuring the course, double checking the course, are keys to providing you with a great race experience. The providing of refreshments, which, at many races, have now turned into a virtual post race meal, has evolved around the world as well. Races have gone from orange slices and cups of Gatorade in the 1970s to now.

Part of the reason great runners come to an event like RAK, is that they know the event has its ducks all in the proverbial row. That is why an acredited course measurer is key.

Those are part of the details that make a successful race, whether in San Jose, California or Ras Al Khaimah, United Arab Emirates.

Stanek_Tom-RomeDL15.jpgTomas Stanek, photo by PhotoRun.net

Here's a confession. I really enjoy all the athletic events but the throwers, how can you not admire them? Big Men and strong women who throw things! What is there not to like about that?

Well, Czech super thrower, Tomas Stanek is now a shot put deity. The dude has thrown over 22 meters inside and out. 22 meters indoors and out! Think about it!

Just earlier today, Tomas Stanek, threw a fantastic series of throws, in Madrid, the third stop on the 2018 IAAF World Indoor Tour, with a massive series: 21.57m, 21.98m and then, BOOM, Dyanmo Hum, and 22.17 meters.

Tomas Stanek has been on the world scene since 2013, and the 27 year old looks like he has a decade of good throws left in him.

I have been fortunate to watch many of the European throwers at various meets like Hengelo, and the last three European Indoor and Outdoor champs. The throws are featured in the European championships in some creative ways.

Here's a second instagram from Tomas Stanek:

The men's shot put should be a lot of fun in Birmingham to watch. Tomas Stanek should play a big part in that event with some guys from across the pond.

See you then!

Barshim_MutazQ-WorC17.jpgMutaz Barshim, photo by PhotoRun.net
BANSKA BYSTRICA (SVK, Feb 6): First half of the 24th Banska Bystricia high jump meet with music happened as expected. Full house of 1200 spectators saw World champion Mariya Lasitskene winning her 33rd competition in the row, although she struggled at 197 in third attempt. That was securing the win and she achieved 202 in second and had three decent tries at meet record and her indoor PB of 206. "The crowd was fantastic, but I did not had the best day, needed to adapt my approach during the competitions," said Lasitskene Levern Spencer was second with 194 and tried at Birmingham standard 197. Karlsruhe winner Demireva after easy clearance at 191 passed 194 and went directly to 197 and closely missed (was 5th). Alessia Trost and Michaela Hruba tied for third with 191 and both had good attempts at 194. The winning streak ended for World champion Mutaz Essa Barshim after 12 first places. He lost on count back with Chinese Yu Wang who was jumping without a failure including his indoor PB of 231. "I was never thinking I could win against Barshim, it is big surprise for me," added the Chinese who also had solid tries at 233. Barshim was flying, but also had one failure at 225 and that decided at the end of the day. "Tough to say something, this was not the day, I wanted to jump very high today," said the Diamond League winner who was also at 233 way over the bar which closely fell down. He was also changing the length of his approach during the competition. 2007 World champion Donald Thomas impressed in his season opener with also 231 as third.
Lasitskene_MariaT-Stockholm17.jpgMaria Lasitskene, photo by PhotoRun.net

Harper-Jones-RomeDL13.jpgDawn Harper, LoLo Jones, Rome DL, 2013, photo by PhotoRun.net

NEW YORK (USA): It was interesting to see in the Millrose Games 60 m hurdles the 400 m hurdles World champion Kori Carter as 5th in 8.10 PB, former Olympic winner Dawn Harper-Nelson 6th in 8.18 and twitter star returning from bob-sleigh Lolo Jones as 7th in 8.37. For Jones it was back into indoor racing after 2 years.

RunBlogRun opines: The women's 60 meter hurdles may be the hardest event in the U.S. from which one could make a team. Timing is key, rhythm is key and focus is key. One percent off, and well, you do not make a U.S. team, and most years, making the U.S. team is harder than making the global final.

Fascinating to see Kori Carter, Dawn Harper-Nelson aond Lolo Jones back in the indoor hurdle game.

Su_BingtianQ-World16.jpgSu Bingtian, 6.47 Pb/NR and NOW, 6.43 Pb/NR! photo by PhotoRun.net

Manning_ChristinaQ-USOut17.jpgChristina Manning, 7.70 WL, photo by PhotoRun.net

Stanek_Tom-RomeDL15.jpgTomas Stanek, Monster series: 21.57m, 21.98m and then, Pow!, 22.17m), photo by PhotoRun.net

An amazingly well orchestrated meet, and on FB and twitter, the culture of the indoor meet, the intimacy, the emotion, the speed, all there as the IAAF does the noble experiment, taking the meet to the proposed consumer, is working.

Big stories, from Su Bingtian, with two NR in two meets, Christina Manning winning the 60m hurdles in a WL and Tomas Stanek reminding the world of great shot putters from mittel Europa.

Big story is also that Sam Kendricks has lost two meets in a row. Perhaps a lack of focus, and rightly so, early in season as Mr. Kendricks was recently married. Sam always comes around and the pole vault guys are putting on quite the show. Raphael Holzdeppe after setting an indoor PB of 5.88m on February 3, could only manage 5.60m.

The introduction of live coverage via FB and twitter is contributing to the improved viewing of the IAAF World Indoor Tour. I was able to watch both meets while traveling to the Middle East and the coverage was fantastic. In viewing the interaction, it was obvious that the excitement of the indoor sport is being captured in FB and twitter. This is the future of our sport.

Kejelcha_YomifFV-Brussels15.jpgYomif Kejelcha, photo by PhotoRun.net

This embrace of the excitement of new media is a key to the 2018 approach for the IAAF with their major meetings. We at @runblogrun congratulate the IAAF on this move.

Here is Justin Lagat's commentary of the middle distance races from Dusseldorf!

Track season is the longest season of the year. Our philosphy is this. Indoor track is the anti pasto of our sport. It is a nice preliminary, but the focus is on the big meets at the end of the year. And that, dear coach, and athlete, is how we prepare these workouts. We will have you ready to race 800 meters to 5000 meters. A classic middle distance runner should be able to race over 800m, 1,500m, 3000m and 5,000 meters. And yes, a classicly trained middle distance runner, in high school, should be able to run on a 4x400 meters.

20151212-ROSA0029.jpgGreat picture of HOKA ONE ONE track spikes, photo by Justin Britton

Wednesday, February 7, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground

Week 4, Starting to focus on the prize

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Barshim_MutazQ-WorC17.jpgMutaz Barshim, photo by PhotoRun.net
Barshim thinks about records
BANSKA BYSTRICA (SVK): World best high jumpers arrived into Central Slovakia and will compete on Tuesday at the 24th Banskobystricka latka meet with music. Both are London World champions, both World leaders 2018 and both unbeaten since 2016. Mutaz Essa Barshim and Mariya Lasitskene are having top ambitions for Tuesday. "I am happy to be here again, I won here twice and definitely I am going for a win this time, too. I feel good and motivated. This meeting is very special for us high jumpers, it`s a classic one. After Banska Bystrica I am going to compete only once before the World Indoor Championships 2018. My goals are definitely gold medals at championships but mostly breaking records - meeting records, national record even the world record, that is what I am looking for. I want something for myself, not just winning but having records with my name on it. I will fight for it. I am definitely very happy and enjoying my success as the Athlete of the Year 2017," said Barshim.
Lasitskene_MariaT-Stockholm17.jpgMaria Lasitskene, photo by PhotoRun.net
Lasitskene added: "My goal for this season is definitely improve my jumps and my personal best and be successful at the WICH in Birmingham. Tomorrow I would like to do my best. I do not have any concrete plan what I want to jump, I want to focus on 100% and jump high. I do not think about any record but I want to improve my personal best, all I want is to jump for my fans and enjoy it." Live stream from 4.30 pmlocal time with commentary of Phil Minshull here: http://tveso.sk/bbl2018/.

Bedan_Karoki.jpgBedan Karoki, photo by PhotoRun.net

The RAK Half Marathon is the fastest half marathon in the world. And that, is fact. @runblogrun and @theshoeaddicts will be covering the RAK Half Marathon, which is on February 9, 2017 in Ras Al Khaimah, in the United Arab Emirates.

The fields, in both men's and women's elites, are impressive. In the releases, they note BEST EVER, and they are right. The cool weather, the top athletes and the fast course will make this an exciting race!

Jepkosgei_Joyciline1-RAK17.jpgJoyceline Jepkosgei, photo by PhotoRun.net

Watch our social media coverage and we will post the link of the streaming video for the race as well! The race will be shown at 6:30 PM Pacific time, 8:30 PM Central time and 9:30 PM Eastern time on Thursday night, February 8, 2018 in local time.

Sidorova_AnzelikaQ-World15.jpgAnzhelika Sidorova (only upside down), World Champs 2015, photo by PhotoRun.net
Sidorova 486, Morgunov 583, Menkov 808
MOSCOW (RUS, Feb 4): The traditional Russian Winter indoor meet was highlighted by excellent 486 pole vault clearance by European Champion 2014 Anzhelika Sidorova. It is overall life-time best for her. Second Angelina Krasnova 455. Good quality also in men pole vault, Timur Morgunov achieved 583, he never jumped higher in or out. Valentin Smirnov won the mile in Russian indoor record 3:56.06 ahead of Vladimir Nikitin 3:56.44. World champion Aleksandr Menkov won the long jump with good 808 and also had 807, 803 and 802 in the series. Maksim Afonin won the shot 20.40 and Danil Lysenko with 230 topped the high jump. Second Ilya Ivanyuk also 230 and third Ivan Ukhov 226. In sprints Dmitriy Lopin 6.67 at 60 m, Rudolf Verkhovykh 46.39 in the 400 m and Konstantin Shabanov 7.72 hurdles. Kristina Sivkova clocked 7.28 in women 60 m, Yekaterina Kupina 2:02.42 in the 800 m and Yelena Korobkina 4:09.25 in the 1500 m beating Aleksandra Gulyayeva 4:09.48. Irina Tarasova topped the shot 18.28.
Sidorova_AnzelikaQ1-World15.jpgAnzhelika Sidorova, World Champs 2015, photo by PhotoRun.net

Terrance Mahon retired from coaching the B.A.A. Performance team to return to California. The B.A.A. just announced, after a significant search, that Ricardo Santos, former coach at Iona College. We look forward to interviewing Ricardo and wish him great luck!

ricardo santos.jpgRicardo Santos, photo by Iona College

BritishFans-WC17.jpgBritish fans, photo by PhotoRun.net

We at @runblogrun totally approve this new World Cup event for London on July 14-15, 2018. One of the most important parts of our sport is the competition. One athlete per event, from major athletic powers, and they duke it out on the track.

The event will be a sell out!

Watch for more info on the meet. Some great quotes (deep thoughts) from the Mayor of London, Seb Coe and star athletes.

StadiumWide-WC17.jpgLondon Stadium, photo by PhotoRun.net

Rutherford_Greg2-Euros06.jpgGreg Rutherford, European Outdoors 2006, photo by PhotoRun.net

Over the years, I have been fortunate to interview Greg Rutherford several times. I got to enjoy his sense of humor, and at the British meets, the pre event pressers could be classic. One of my all time favorites was Greg Rutherford, Valerie Adams and Mo Farah at a British athletics presser.

Mr. Rutherford can be charming and he is. He also knows his event, and I admire that. Greg Rutherford was the Rodney Dangerfield of the LJ, in that, I do not believe that the man had been given the global respect he deserves. Truth is, Greg Rutherforld, for thirteen years, has delivered in the big stadiums of the world, with big fields, and tough LJ fields.

Ingebrigtsen_JakobFV-EuroXC17.jpgJakob Ingebrigtsen, photo of PhotoRun.net

RUD (NOR, Feb 4): Second day of Norwegian Championships saw Jakob Ingebrigtsen clocking after 1500 m on Saturday another European U20 record, in the 3000 m with 7:56.74. Helen Ronningen won the women 200 m in 23.41 national record.

Ingebrigtsen_JakobM-EuroXC17.jpgJakob Ingebrigtsen, photo by PhotoRun.net

Dibaba_GenzebeFHL-Pre17.jpgGenzebe Dibaba, photo by PhotoRun.net

Holzdeppe_Raphael-Lausanne15.jpgRaphael Holzdeppe, photo by PhotoRun.net

Sprunger_LeaQ-London17.jpgLea Sprunger, photo by PhotoRun.net

Some fine performances in Karlsruhe, Germany, at the first IAAF World Tour on 3 February. My highlights of the meet:

1. Raphael Holzdeppe, clears 5.88m PB! WTF? Oh, it is odd year so may be good for Raphael. Holzdeppe is a fine vaulter, but, well, mercurial. This guy won the World Champs in 2013 in Moscow, always dangerous. Hope to see him vault higher! Holzdeppe defeated

2. Su Bingtian, what a nice opener for the 60 meters! 6.47 for Su Bingtian, after a 6.53 first round. Watch Su Bingtian this season. This guy has sub 10 second 100 meter endurance and his start, is well, very good!

3. Lea Sprunger, won the 400 meters in 52.03. The former heptathlete, now 400m hurdler is looking quite good this early in the season. Sprunger, who is quite tall, runs well on the 200 meter track and has the strength to get through rounds and then, run a fast final.

4. Genzebe Dibaba, in the rarefied indoor air, Genzebe ran 3:57.45, the second fastest women all time, and only her in front of the numero deux team. Who will battle her indoors? Could be fascinating double in Birmingham!

McLaughlin_SydneyFH-OConnor17.jpgSydney McLaughlin, photo by PhotoRun.net

LEXINGTON: US teen star Sidney McLaughlin won the women 400 m at Rod McCravy Memorial in superb 51.44 but the track here is 290 m so it will not be on top of the World list 2018. In men 400 m Dwight St. Hillaire from Trinidad 46.20. 20 years old Olivia Gruver improved in pole vault to 465. Puertorico record holder Jasmine Camacho-Quinn won the hurdles 8.03 and French Marie-Josee Ebwea-Bile long and triple 642 and 13.76.

McLaughlin_SydneyWJR-USOut17.jpgSydney McLaughlin, Sacramento 2017, photo by PhotoRun.net

Never forget where you start @sydneymclaughlin16 #sydneymclaughlin

A post shared by Sydney Mclaughlin 🐣 Ⓜ️ (@sydneyperfection) on

As we get into week 4, we will combine fartlek with some early interval work, and move you to the track gently. No track spikes for workout days yet. You might consider walking around house, no spikes in shoes, for an hour a day to get you legs used to wearing spikes once again. No spikes in shoes, as I do not need parents sending me hate mail.

20151212-ROSA0028.jpgFixing the spikes, photo by Justin Britton

Tuesday, February 6, 2018: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Week 4, Starting to focus on the prize

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Allen_Devon-MillroseG18.jpG

Aries Merritt, Devon Allen, 2018 Millrose Games, photo by PhotoRun.net

Devon Allen is an amazing athlete. A two sport athlete, Devon went to a fine Jesuit institution, Brophy Prep, in Phoenix, Arizona.

At Oregon, Allen played football and ran track. In track, he ran the 110m hurdles and the 400m hurdles. In 2014, Devon took second in the 110m hurdles in 13.47, and second in the 400m hurdles in 51.19 in the PAC-12 Championships.

At the NCAA Outdoor Championships in 2014, Devon Allen won the 110m hurdles in 13.16.Just two weeks later, Devon Allen won the USA outdoor championships, taking the win in 13.16. In the fall 2014 football season, Devon Allen ran 684 yards and completed 41 passes, then, tore his ACL and missed the Rose bowl, as he required surgeries and missed the 2015 season.

In 2016, Devon won the NCAA Outdoors in 13.50 for the 110m hurdles, then ran 13.03 to win the 2016 USA Outdoors! In his first Olympics, Devon Allen ran 13.41 for 110m hurdles in the Engenhao Stadium in Rio, to make the final. In a very tight race, Devon Allen took fifth in 13.31. Allen competed in football, and was injured once again, requiring another surgery.

It was after this Olympic season, in November 2016, that Devon Allen decided to dedicate his athletic life to the 110m hurdles, well, until at least the 2020 Olympics, and we are the better for it.

Devon Allen told the Oregonian (OregonLive.com) on November 16, 2016: "My ideal scenario is to run track for the next couple years, then at the 2020 Olympics win a gold medal, have the world record, then I can put that to the side and play football," noted Mr. Allen. "... But I know right now I really want to focus on track for the next three to four years in hopes of winning the gold medal in Tokyo. I think focusing on track is really going to be the best opportunity to do that because I'll be able to put all my time and effort into one sport and really be the athlete I need to be for the hurdles." (credited to the Oregonian).

In 2017, Allen did not make the final of the London World Championships. The 110m hurdles is one of the toughest events in our sport. Devon Allen has the talent to do well. In 2018, he started off with a nice 7.58 over the 60 meter hurdles, then, at Millrose, won the 60 meter hurdles in 7.50 to 2012 Olympic champion and WR holder (110m hurdles) Aries Merritt, who hurdled 7.53.

Devon Allen is declared for the 2018 USATF Indoor Championships, vying for a position on the 2018 World Indoor Championships in Birmingham, England on March 1-4, 2018.

How will the former Duck fare? We think well. We like a guy who can hurdle, instagram and tweet all in the same breath!

Miller_Shaunae-MillroseG18.jpGShaunae Miller-Uibo, 2018 NYRR Millrose, February 3, 2018, photo by PhotoRun.net

Shauna Miller Uibo, 2016 Olympic champion over 400 meters, and 2017 Diamond League champion over 200 meters and 400 meters, opened the 2018 season by equalling one of the toughest indoor records for women, the 35.45 for 300 meters, set way back in 1993 by Irena Privalova! But, we have to hand it to Katharine Merry, 2000 Olympic bronze medalist, who complemented the fine Bahamian sprinter on the killer run....

That 35.45s indoor 300m clocking by @Hey_ItsShaunae equals the best ever .. she joins Irina Privalova from 1993. Nobody come with the 'it's not run very often' line .. it might not be... but that is fast... super bloody fast! 👏🏻

-- Katharine Merry (@KatharineMerry) February 3, 2018

Can Shauna Miller-Uibo get the indoor record for 400 meters? We shall see later in this season! But, the 300m run sure makes it more probable!

Monday is the first day of our week. After a long run on Sunday, we do a modest workout on Mondays, using Holmer fartlek. The idea is to go out at a relaxed rate, and then, run the final half with more power, jog a bit, and then, do the strideouts.

Men-77.jpgPutting it on the line, photo by Justin Britton

Monday, February 5, 2018: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Week 4, Starting to focus on the prize

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Houlihan_ShelbyFV-USOut17.jpgShelby Houlihan, photo by PhotoRun.net

BOSTON: At Scarlett and White Invitational fast women 3000 m won by Shelby Houlihan 8:36.01 what is non oversized World lead over Marielle Hall 8:40.20. Helen Schlachtenhaufen won the mile in 4:34.62 PB. On the men side Canadian Marco Arop 1:47.62 in the 800 m and Sam Ellison 1:00.92 World lead over the 500 m.

Karoki-ChogeH6-RAK17.jpgKaroki, Choge, Yego, 2017 RAK half marathon, photo by Victor Sailer/PhotoRun.net

Updated February 4, 2018

If you want to reach out to our sport, Instagram is key. The folks at @RAKmarathon, @RAKhalf have a sense of humor and they are posting some fun behind the scenes benefits for the field. Among them, COSTA coffee truck! We love it. The idea of getting an iced Americano in a paper cup in Ras El Khamieh will be a blast!

But most important, is how the race will turn out. At 2018 RAK Half Marathon, the finest half marathon in the world fields have been assembled, and the women's race is blowing my mind! How fast? How competitive? Inquiring minds want to know.

I like the additional goodies that RAK is providing their runners as well! See you all in one week!

Karoki-ChogeH6-RAK17.jpgBedan Karoki, Augustine Choge and Solomon Yego, RAK 2017 (1, 3, and 4 respectively), photo by Victah Sailer/PhotoRun.net

Updated February 4, 2018

Augustine_Choge.jpgAugustine Choge, photo by Victah Sailer/PhotoRun.net

Bedan_Karoki.jpgBedan Karoki, RAK 2017 winner, photo by Victah Sailer/PhotoRun.net

Solomon_Yego.jpgSolomon Yego, RAK, photo by PhotoRun.net

Originally posted January 23, 2018

Reposted February 1, 2018

The RAK Half Marathon has stunning men's and women field's. We are reposting the men's half marathon presser as the race is just over a week away! RunBlogRun will be over there, with the Shoe Addicts, this coming week! Watch for our coverage of this fine event!

WINSTON-SALEM: Rachel Schneider was in top shape at Camel City Invitational as she won the mile in 4:31.74 and 3000 m in 9:02.64. Hanna Green topped the 800 m in 2:02.58 ahead of Sweden's Hanna Hermansson 2:02.98. Edward Cheserek won the mile in World leading 3:53.85 over long distance runner Paul Chelimo 3:58.59 who won the 3000 m in 7:52.88.

Ed cheserek-thumb-500x333-27387.jpgEd Cheserek, photo by Skechers Performance

Jepkosgei_Joyciline1-RAK17.jpgJoyceline Jepkosgei, WR holder in half marathon, photo by Victah Sailer/PhotoRun.net

Repost February 4, 2018

RunBlogRun is very excited to be visiting the RAK Half Marathon this coming week. The RAK half marathon has built a reputation for fantastic fields! The women's field is, well amazing, with current World Record holders at the half marathon, past WR holders and current women's only marathon WR holder.

Keitany_Mary1a-RAK17.jpgMary Keitany, WR holder, women's only marathon, photo by Victah Sailer/ PhotoRun.net

RunBlogRun arrives on Feb 5 and will be providing live coverage from pressers, interviews with athletes and some video on FB, Instagram with our thoughts on the RAK event! I enjoy the releases from RAK because they are so geek! (We love geek, aka enthusiast).

Cheruiyot_Vivian-Frankfurt17.jpgVivian Cheriuyot, Frankfurt Marathon winner, photo by Victah Sailer/PhotoRun.net

The field is fascinating, from Joycilin Jepkosgei, to Mary Keitany to Vivian Cheruiyot to Gladys Cherono. Who will surprise? Only eight days to go!

Cherono_Gladys-RAK16.jpgGladys Cherono, RAK 2016, photo by Victah Sailer/PhotoRun.net

Check out @rakhalf as they are doing a great job on Instagram. Watch @runblogrun instagram for coverage all week!

OHare_ChrisFV-MillroseG18.jpGChris O'Hare wins Millrose mile! photo by PhotoRun.net

Quigley_ColleenFV-MillroseG18.jpGColleen Quigley wins Millrose Mile! photo by Photorun.net

Women 4x800 m WR, Miller-Uibo 35.45 in the 300 m
NEW YORK (USA, Feb 3): The USA 4x800 m relay team of Chrishuna Williams, Raevyn Rogers, Charlene Lipsey and Ajee' Wilson entered Saturday's 111th NYRR Millrose Games at The Armory focused on a world record. They did just that as they left The Armory as new owners of a world mark with 8:05.89. Former World record by Russia was 8:06.24 from 2011. The 5550 spectators at Armory Track saw another all-time best by Olympic winner Shaunae Miller-Uibo with 35.45 in the 300 m. She equaled the mark of Russian Irina Privalova from 1993. Chris O'Hare of Great Britain built up an insurmountable lead heading into the last lap of the night's signature event, the NYRR Men's Wanamaker Mile, to hold off runner-up Ben Blankenship andJosh Kerr. O'Hare finished with a 3:54.14 time to win his first Wanamaker Mile, just ahead of Blankenship's 3:54.72 and Kerr's 3:54.77. In the NYRR Women's Wanamaker Mile, middle distance sensation Colleen Quigley 4:30.05 outstretched last year's runner-up Kate Grace at the finish line 4:30.08. Aisha-Praught-Leer won the Fred Lebow Women's 3000 m in Jamaican record over training partner and steeple World champion Emma Coburn 8:41.10 to 8:41.16. University of Missouri's Karissa Schweizer finished fourth, but her 8:41.60 set a new collegiate record bettering Jenny Simpson's NCAA's mark of 8:42.02. Twenty-year-old high jump sensation Vashti Cunningham, the 2016 World Indoor champion, won the John Thomas Women's High Jump with 196. Olympic gold medalist Katerina Stefanidi of Greece won her third consecutive John and Margo Catsimatidis Women's Pole Vault title 471.The expected duel between Stefanidi and 2016 Olympic silver medalist Sandi Morris never happened. Morris was unable to compete because she suffered a back injury during warmups. Ronnie Baker won the 60 m in 6.48 over Noah Lyles 6.59 with Olympic hurdles winner Omar McLeod fifth 6.63 and legendary Asafa Powell 6th 6.69. Superb 800 m World lead by Emmanuel Korir of Kenya 1:44.21 is new African indoor record and third best performer ever with fastest 800 m indoor time since 2001. Donovan Brazier 1:45.35 and Drew Windle 1:45.53 went under 1:46. Devon Allen in 7.50 beat Aries Merritt 7.53 in the hurdles. Michael Cherry got the 400 m in 46.46. Ivory Coast World leader Murielle Ahoure beat in 7.11 World champion Tori Bowie 7.14 with Javianne Oliver third 7.15. Tobi Amusan was the best in hurdles 7.90 and Shadrack Kipchirchir 7:45.49 in 3000 m ahead of Canadian Justyn Knight 7:45.86 and Ryan Hill 7:46.65. With the help of meet website.
Miller_Shaunae-MillroseG18.jpGShaunae Miller-Uibo equals WR for 300m! photo by PhotoRun.net
Scott-Coburn-LeerFHL-Millrose18.JPGWhat a finish in the 3000m (Aisha Praught Leer won this one! ), photo by PhotoRun.net

RAK logo .png

Repost February 4, 2018

There is something about the RAK Half marathon that makes runners run very, very fast.

Jepchirchir_PeresFV1-RAK17.JPGPeres Jepchirchir sets then WR for half marathon, photo by PhotoRun.net

This coming year, RunBlogRun will try and learn what makes this race one of the true jewels of road racing. Located in the United Arab Emirates, Ras Al Khaimah, the RAK Half Marathon is the fastest half marathon in the world.

RunBlogRun and the Shoe Addicts are excited to be covering the race for our readers, from the press conferences prior and post, to Live coverage of the event, to photos capturing many of the iconic images of the race and Ras Al Khaimah.

Stay tuned for more updates!

If you want to run the World's fastest Half Marathon, please click on www.rakmarathon.org.

Dibaba_GenzebeFHL-Pre17.jpgGenezebe Dibaba, photo by PhotoRun.net
Dibaba 3:57.45, five World leads
KARLSRUHE (GER, Feb 3): Third IAAF World Indoor Tour started in Karlsruhe with 5 World leads before capacity crowd of 4500. Dibaba in the 1500 m and Gebrhiwot in 3000 m along with Nelvis in the hurdles were the running highlights. Great duel Holzdeppe-Lavillenie the technical one, long jump was also a fine battle decided in last round. The tour continues on Tuesday in Dusseldorf.
Event by event
Men
60 m: China's Su Bingtian was the fastest in the heats at 6.53 and e blasted to an Asian record of 6.47 in the final ahead of Jamaica's Everton Clarke (6.54 PB) and Spain's Yunier Perez (6.54).
800 m: Poland's Marcin Lewandowski clung on for the victory in 1:46.90 by 0.01 from USA's Erik Sowinski.
3000 m: Hagos Gebrhiwet closed the programme with a 25.73 last lap to win the 3000m in a 7:37.91 world-lead ahead of Ethiopian teammate Yomif Kejelcha (7:38.67).
Pole vault: Raphael Holzdeppe cleared a world-lead and indoor PB of 5.88m to defeat Renaud Lavillenie (5.83m) and Pawel Wojciechowski (5.70m) before attempting an outright PB of 5.95m.
Long jump (non Tour event): 19-year-old Juan Miguel Echevarria from Cuba won with 7.97m on his indoor debut.
Women
60 m (non Tour event): Tatjana Pinto led a German one-two in 7.10 ahead of Lisa Mayer with a 7.12 PB. European indoor champion Asha Philip was given the same time in third.
400 m: European-leading mark for Switzerland's Lea Sprunger at 52.03. Second overall Slovenian Anita Horvat who won the other race in 52.58.
1500 m: Genzebe Dibaba blasted to a 3:57.45 world-lead, the third fastest time in history indoors behind her world record of 3:55.17 from 2014 and her 3:56.46 1500m split en route to her world mile record in Stockholm in 2016. Konstanze Klosterhalfen just missed the 33-year-old German indoor record with a 4:04.00 PB in second.
60 mH: Sharika Nelvis claimed the world-lead at 7.80 ahead of Christina Manning in 7.81 (for both also PB´s). European indoor and outdoor champion Cindy Roleder returned to form after injury with a European-lead and equal PB of 7.84 in third.
Long jump: Malaika Mihambo went out to a world-leading 6.72m from Sosthene Moguenara in 6.70m. European indoor champion Ivana Spanovic only managed one legal mark (6.61m) while Olympic champion Tianna Bartoletta was eighth with 6.16m.
High jump: Bulgaria's Mirela Demireva returned to form with a 1.95m indoor PB (her season debut) ahead of world silver medallist Yuliya Levchenko at 1.92m.

Week 3, Beginning of season

A long run is key to your success, nearly each and every week. If you are a middle distance runner, your find a long run day each week.

Merber_Kyle4xMFV-OConnor17.jpgKyle Merber, photo by PhotoRun.net

Sunday, February 4, 2018: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 3, Beginning of spring season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Korir_LeonardMud-USAxc17.jpgLeonard Korir, 2017 USATF XC, photo by PhotoRun.net

TALLAHASSEE (USA, Feb 3): Leonard Korir defended his title at the USATF Cross Country Championships, winning the senior men's 10km title in 29:17 by two seconds from Chicago Marathon winner Galen Rupp. World and Olympic steeplechase medallist Evan Jager just missed out on a place on the podium in fourth in 29:32 by 0.1. Third Stanley Kebenei also 29:32. Former world 10,000m bronze medallist Emily Infeld won the senior women's 10km in 33:19 by four seconds from Molly Seidel and Stephanie Bruce 33:35 and world steeple medalist Courtney Frerichs 33:56.

Hinriksdottir_AnitaQ-EuroInd15.jpgAnita Hinriksdottir, photo by PhotoRun.net

REYKJAVIK (ISL, Feb 3): Anita Hinriksdottir suffered a surprise defeat over 800m at the RIG Games in Reykjavik to Kenya's Emily Cherotich, 2:02.39 to 2:02.68. Other notable results included a 1.87m clearance in the high jump from U20 Maja Nilsson from Sweden and good marks in the 60m from Sweden's Odain Rose (6.72 in the heat and final) and Brit Diani Walker (7.44).

Hinriksdottir_AnitaQ-Sopot14.jpgAnita Hinriksdottir, photo by PhotoRun.net

OHare_ChrisFV-MillroseG18.jpGChris O'Hare wins Millrose Mile, photo by PhotoRun.net

Quigley_ColleenFV-MillroseG18.jpGColleen Quigley battled Kate Grace, in Millrose Mile, photo by PhotoRun.net

Wilson-Lipsey-Williams-RogersWR-Millrose18.JPGNew World record, 4x800 meters photo by PhotoRun.net

A fantastic Millrose Games once again! Fantastic miles and and a world record at 4x800 meters. Here's the highlights of the 2018 meet!

Maslak_PavelFV-Worldi16.jpgPavel Maslak, photo by PhotoRun.net

PRAHA (CZE, Feb 3): First day of Prague Championships had Dominik Zalesky clocking 6.63 in the 60 m with 400 m indoor star Pavel Maslak third in 6.80. Michal Desensky was timed with 46.91 in the 400 m and Jirina Ptacnikova went over 445 in pole vault. In men competition Jan Kudlicka and Michal Balner jumped 545.

Emily Infeld wins 2018 USATF XC

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Infeld_Emily1a-OlyTr16.jpgEmily Infeld, photo by PhotoRun.net

Emily Infeld, 2015 World Championship bronze medalist at 10,000 meters, has returned to cross country in style, after five years away from the sport, winning the 2018 USATF XC title. In her first cross country race in five years, Infeld, Emily battled Molly Seidel until the very last mile. The difference was four seconds at the finish!

Emily Infeld had just returned from high altitude training. This excellent start to 2018 is a great testement to the start of what could be a very big year for Emily Infeld. Her foray into cross country running once again shows that Emily Infeld is preparing for a great 2018.

LeMaitre_Christophe200R-OlyGame16.jpgChristophe Lemaitre, photo by PhotoRun.net

Lemaitre 6.57 and 6.58
MONDEVILLE (FRA, Feb 3): At the Meeting de Mondeville, Christophe Lemaitre stopped the clock at 6.58 (faster 6.57 in heats) to win the 60m from Sean Safo-Antwi (6.65) with Jimmy Vicaut only third in 6.66. In the women's 60m, former NCAA champion Remona Burchell from Jamaica set a big season's best of 7.13 ahead of Portugal's Lorene Bazolo (7.27). After a midweek world-lead of 7.47 in Reims, Jarret Eaton won the 60m hurdles again in 7.54 from Canada's Jonathan Cabral (7.62) and Saudi Arabian Ahmad Al-Moualed 7.64 (national record 7.57 in heats) while Ukraine's Hanna Plotitsyna won a tight 60m hurdles final in 8.16 (8.12 in heat) from the United States' Jade Barber (8.16). Other highlights on the track included Brit Jonathan Davies winning the 3000m in 7:56.13 while Ethiopia's Samuel Tefera won the 1500m in 3:39.79 on a tight oval. From that point of view solid 5:48.17 by Meskerem Mamo of Ethiopian in women 2000 m. Poland´s Ida Baumgart won the 400 m in 53.56, Slovak Iveta Putalova topped the other race in 53.59. On the infield, joint French record-holder Ninon Guillon-Romarin cleared 4.52m to win the pole vault and Briton Nathan Douglas beat Cuban Cristian Napoles, both 16.30.
LeMaitre-EdwardFH-Rome14.jpgChristophe Lemaitre, photo by PhotoRun.net

Updated February 3, 2018

When does he sleep? Carles Baronet, our friend from Catalonia dreams results! It is so true! This man just does not stop! Enjoy the reports! Tell your friends. If you are sponsor, email us at [email protected].

VanBuskirk_KateFHH1-Sanders18.JPGKate Van Buskirk dominates Dr Sander Invite Mile, photo by PhotoRun.net

Karston Warholm runs 45.59 EL!

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Warholm_KarstenFV-Oslo17.jpgKarston Warholm, photo by PhotoRun.net
Warholm 45.59 EL
BAERUM (NOR, Feb 3): World 400 m hurdles champion Karsten Warholm showed superb shape during first day of Norwegian indoor championships. From outside lane he clocked new national record, European lead and second best in the World 2018 45.59 (he also ran a heat 50.02 to win). Jonathan Quarcoo topped the 60 m in 6.70 after 6.68 in heats. Super talent Jakob Ingebrigtsen improved his indoor 1500 m best to 3:42.75, also European U20 indoor record. Helene Ronningen won women 60 m in 7.37 and clocked 23.62 in 200 m heats. Eirik Dolve cleared 550 in pole vault ahead of another special talent Pal-Haugen Lillefosse (16) 540.

Week 3, Beginning of 2018 Track season

Today is a race day! Race indoors or outdoors, and have some fun with it!

IMG_1729.jpgTom Nohilly, HOKA ONE ONE NJNYTC, prepping athletes prior to race, photo by Jeff Benjamin

Saturday, February 3, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 3, Beginning of season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Dibaba_GenzebeFHL-Pre17.jpgGenzebe Dibaba, photo by PhotoRun.net
LaVillenie_RenaudR1-Brussels15.jpgRenaud Lavillenie, photo by PhotoRun.net
Genzebe and top pole vault men
KARLSRUHE (GER): The third IAAF World Indoor Tour starts on Saturday with Karlsruhe Indoor Meeting. Athletes are competing not only for prize money but also for the overall win which brings at the end after Glasgow final the Wild Card for World Indoors in Birmingham. Top events in sold out Karlsruhe are Genzebe Dibaba in the women 1500 m and top men´s pole vault field. IAAF will secure internet stream worldwide.
Event by event preview
Women
60m (non tour event) - In-form German sprinters Tatjana Pinto and Gina Luckenkemper face world indoor champion Barbara Pierre and European indoor champion Asha Philip. Olympic long jump champion Tianna Bartoletta also competes.
400m - Natasha Hastings opens her season against European-leader Phil Healy from Ireland and 400m hurdles specialist Lea Sprunger.
1500m - World record-holder Genzebe Dibaba opens her season against a strong home contingent including Konstanze Klosterhalfen, Hanna Klein and Gesa-Felicitas Krause. European champion Angelika Cichocka from Poland also competes.
60m hurdles - Alina Talay is the fastest on paper this year at 7.89 but she will face a strong American challenge including Jasmin Stowers, Christina Manning and Sharika Nelvis. European champion Cindy Roleder continues her comeback from injury.
High jump - World silver medallist Yuliya Levchenko is the favourite after two 1.97m clearances in 2018.
Long jump - Tianna Bartoletta is set to go head-to-head with European indoor champion Ivana Spanovic.
Men
60m - Spain's Yunier Perez is the fastest this season with a 6.53 season's best. Veterans Kim Collins and Mike Rodgers also compete along with German record-holder Julian Reus.
800m - European indoor 1500m champion Marcin Lewandowski opens his season at the shorter distance.
3000m - World indoor champion Yomif Kejelcha begins as the favourite ahead of Ethiopian teammate Hagos Gebrhiwet. European indoor champion Adel Mechaal and Jakub Holusa lead the European challenge.
Pole vault - World leader Renaud Lavillenie will be looking to return to winning ways after a defeat in Berlin. Olympic champion Thiago Braz also competes along with former world champions Shawn Barber, Raphael Holzdeppe and Pawel Wojciechowski.
Long jump (non tour event) - European triple jump champion Max Hess faces world and Olympic finalist Emliano Lasa in his secondary event.
Pace schedules for the Karlsruhe Indoor Meeting. Men's 800m 52.0 at 400m; Men's 3000m 2:32 at 1km and 5:04-5 at 2km; Women's 1500m - 2:06 at 800m.

Haroun_AbdalelahQ-Worlds16.jpgAbdalelah Haroun, Portland 2016 silver medalist, 400 meters, photo by PhotoRun.net

Some were surprised by the 2017 London World Championship bronze medal run over 400 meters from Qatar's Abdelah Haroun, who ran 44.48 to take that medal on that cold, breezy night. Haroun, who established himself as a top Asian athlete in 2015, when he defeated Saudi Arabia's Yousef Masrahi over 400 meters, the two time Asian Champion, with a time of 44.68. His two big victories that year (2015), the Arab and Asian Championships, Abadelah Haroun won both 400m titles, and remarkably, with the same time, 44.68 at each!

In 2016, Abdalelah Haroun was part of Qatar's 4x400m team, winning the Asian Indoor title. He followed that with a silver medal at the 2016 Portland World Indoors, in 45.59. Haroun's victory at the World U20 at Bydgoszcz, Poland, in a season best of 44.81, was his second highlight. But, his performance in Rio, a 46.63, gave him only 23rd in the semi finals. Haroun, at 20 years of age, has a long career ahead of himself.

Haroun_AbdalelahQ-WorInd16.jpgAbdalelah Haroun, Portland 2016, silver medalist, 400m, photo by PhotoRun.net

In 2017, Abdalelah Haroun surprised a few, even after a nice series of 400 meter races, with his bronze at the London World Champs, in 44.48. Haroun kept his head through the rounds, and, then, with the medals on the line, he held on for the bronze.

RunBlogRun did like his runs at the 2017 Asian Indoor Champs, where he won the 400m in 45.68, then a curious run at 800 meters (12th in SF, 2:07.92) and a second in the 4x400m (3:12.58).

2018 started off with Abedelah winning the 400m at the Asian Indoors on February 2, in 46.67, and then, take another gold with Qatar's 4x400m in 3:10.08.

Abadelah Haroun will no longer be a big surprise over the indoor world, but he could shake up the 400 meter a bit in Birmingham.

Can he defend his 400 meter silver in Birmingham? Well, we will have to see, but Abadelah Haroun has some serious wheels. Watch this Qatari 400 meter runner at the Barclaycard Arena March 1-4, 2018!

Nick Willis may be the the most dangerous miler on the planet. An Olympic silver medalist, and then, eight years later, an Olympic bronze medalist, Nick Willis continues, in his mid thirties, to be a player in each race he runs.

Willis_NickFHH1-NBin16.jpgNick Willis, 2016 NB Indoor GP, photo by PhotoRun.net

At the 2018 Millrose Games, in his sixth appearance at the iconic event, Nick Willis wants to win his first Wanamaker Mile. We wish him luck. The 2016 World Indoor bronze medalist, who nearly stole that race, has some serious speed and tons of experience.

Nick Willis knows when to move in the mile. He keeps his focus and moves late in the race, when he has worn out his competition. His strength and his speed are put to good use. Another fine example of an athlete coached by Ron Warhurst, one of our finest coaches.

WIllis_NickFV-BaaMile17.jpgNick Willis, photo by PhotoRun.net

Watch Nick Willis closely in the Armory on Saturday!

Here's a short interview with Nick Willis, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

Sandi Morris was the 2016 World Indoor silver medalist and Ekaterina Stefanidi was the bronze medalist. At Rio, in August 2016, Sandi Morris took the Olympic silver medal to Ekaterinae Stefanidi's gold medal in Rio.

Morris_Sandi1-USind17.jpgSandi Morris, USA Indoors 2017, photo by PhotoRun.net

In August 2017, Ekaterina and Sandi battled once again, with Stefanidi taking gold in London and Morris taking the silver.

Morris_SandiMarks-WC17.jpgSandi Morris, photo by PhotoRun.net

I interviewed both in Doha last May and enjoyed their respect of each other and their competitive instincts.

On Saturday, Ekaterina Stefanidi, gold from London 2017 and Rio 2016, Sandi Morris, silver from 2016 World Indoors, 2016 Olympics and 2017 London World Champs are battling with Jenn Suhr, 2012 London gold medalist, 2008 Beijing silver medal, 2013 Moscow silver medal and 2016 Portland world indooor gold medal.

The battle is on!

Here's a short interview with Sandi Morris, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

Ekaterina Stefanidi is the 2016 Olympic champion in the pole vault. Just prior to the Olympics, Ekaterina won the 2016 European Outdoor Championships.

Stefanidi_EkateriniFL1c-WC17.jpgEkaterina Stefanidi, 2017 London World Championships, photo by PhotoRun.net

In 2017, she won the European Indoor Championships, and in London, Stefanidi won both the London World Championships and the Diamond League.

Stefanidi is a fine competitor and that is her secret sauce. She is on a role with four global wins so far in the past two years. She has also cleared 4.91m , the Greek National record.

Stefanidi_Ekaterini-Brussels17.jpgEkaterina Stefanidi, photo by PhotoRun.net

The NYRR Millrose Games is epic, with 2012 Olympic champion Jenn Suhr (2016 World Indoor Champ), World Indoor and World Outdoor silver medalist (also Rio Olympic silver medalist) Sandi Morris and Ekaterina Stefanidi.

Make sure you watch this pole vault!

Here's a short interview with Ekaterina Stefanidi, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

I love Vashti Cunningham. How can you not? She is poised, focused and terribley competitive.

She is also lives the life of a teenager, from her social media, and I believe that is good! That is a credit to her family and support team.

Cunningham_Vashti-USind17.jpgVashti Cunningham, 2017 USA Indoors, photo by PhotoRun.net

Vashti is the future of the high jump and she and her father, who is her coach, are students of the event. Vashti was the gold medalist at the World Indoors in Portland. With PBs of 1.99m (indoors, USA champs, Portland, March 2016), and 1.99m outdoors American Junior Record from Sacramento USA Outdoors (July 2017). Vashti won both indoors and outdoors for USATF in 2017. She is coached by her father, Randall Cunningham (yep, that Randall Cunningham). Her mother, Felicity de Jager Cunningham, was a ballet dancer for the iconic Dance Theatre of Harlem. Her family is amazingly athletic.

Her jumping is technically sound. Watch her analyze the jump and then, watch her run. Vashti puts it all into her jumping. And I recall her telling the media that her idol was Ruth Beitia, 2016 Olympic champion (Beitia has sixteen global medals), a consumate technician in the high jump.

Remember, Vashti Cunningham went pro in March 2016, just prior to the World Indoors.

Cunningham_VashtiR-USOut17.jpgVashti Cunningham, 2017 USATF Outdoors, Sacramento, photo by PhotoRun.net

Vashti Cunningham will be competing in the Armory for the first time and visiting NYRR Millrose Games. We wish her much luck. On the bucket list for 2018 for @runblogrun, a long interview with Vashti Cunningham!

Here's a short interview with Vashti Cunningham, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

A wildly open Wanamaker Mile will happen on Saturday, and as Jeff Benjamin notes here, the prestigious race has some challengers to the throne, and with only 2014 Millrose champ, Will Leer , who will win? Read on, track fans!

Robby Andrews is in his home environs, along with Kyle Merber, so that would be a very popular win by either athlete. Nick Willis, one of the most seasoned milers in the world, is always a threat. Know one thing, the finish will be insane.

Andrews_RobbyFH1a-USOut17.jpgRobby Andrews takes USATF 1500m, Sacramento 2017, photo by PhotoRun.net

Merber_Kyle4xMFV-OConnor17.jpgKyle Merber anchors HOKA ONE ONE NJNYTC to 4xMile Indoor WR, Armory, photo by PhotoRun.net

WIllis_NickFV-BaaMile17.jpgNick Willis, BAA Mile, Boston, photo by PhotoRun.net

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

Is the third time the charm for Kate Grace. In 2017, Kate Grace ran 4:22.93 at the 2017 NYRR Millrose Games. In 2016, Kate Grace had finished third.

Grace_Kate-Millrose17.jpgKate Grace, Millrose 2017, photo by PhotoRun.net

Kate Grace made the 2016 Olympic team and ran gutty races over 800 meters, improving to 1:58.28 in the 2016 season.

In 2017, Kate Grace made the US team for London and finished 11th in her heat in the 1,500 meters.

Now training with Bowerman TC, under the keen eye of Jerry Schumacher, Kate Grace told the media at the NYRR Millrose Presser that she was fit and implied, perhaps that was fitter than ever before.

Grace_KateQ1-WC17.jpgKate Grace, London WC 2017, photo by PhotoRun.net

We will just have to wait until the Millrose Mile tomorrow!

Here's a short interview with Kate Grace, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

Asafa Powell has been around forever. Well, it sure seems like it. With 98 sub ten second 100 meter races under his belt, Asafa Powell has broken the world record for the 100 meters (9.72) and still owns the WR for 100 yards (9.07).

Powell_AsafaPC-Lausanne11.jpgAsafa Powell, photo by PhotoRun.net

In 2016, at Portland, Asafa ran 6.44 for the 60 meters, taking his first World Indoor medal, a silver medal. Asafa is tall and his long stride, accompanied with his strong start, makes him a tough competitor!

Powell_UsiannSF-WC09.jpgAsafa Powell, WC 2009, photo by PhotoRun.net

Asafa has won five World Championship medals (3 relays, and two individual). In 2003, Asafa Powell won the NYRR Millrose Games.

Here's a short interview with Asafa Powell, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

HaywardFieldFE-USOlyTr16.jpgHayward Field, Summer 2016, photo by PhotoRun.net

Originally posted January 20, 2018

Reposted February 2, 2018

So, what do we need to understand about the visit by the IAAF to Eugene?

First of all, the IAAF finally gets it. There should have been a World Championships in the US thirty years ago. There is absolutely no excuse. But they sure get it now. The site team from the IAAF was fifteen people and they spent three days meeting with all the players.

Nike is paying for the redo of Hayward Field. Philip Knight, the founder of Nike has put Howard Slusher in charge of the redo of the stadium. That is the highest complement that Nike could give the importance of the remake of Hayward field. Think a European type track only stadium, seating about 35-40,000, with permanent and temporary seating. Mr. Slusher was the man behind Oregon's football stadium. He is formidable and no whining is permitted.

That the University of Oregon, Tracktown and other parties were not playing well has been rumored for some time. USATF and the LOC will do their job, and the IAAF will make sure that the event is done according to the rules and regulations of the sport.

When IAAF's CEO Olivier Gers says that the IAAF is not worried about the renovation or rebuild of Hayward Field they know that the Field will be done in time and honor the past as well as the future of the sport.

One final note. That the IAAF was able to forge a state wide relationship and support is a huge feather in the event's cap.

More to come!

The 60 meters at the upcoming 2018 New Balance Indoor GP on February 10, 2018 takes more importance with Christian Coleman's 6.37 WR for the 60 meters on January 19, 2018! Coleman ran 6.47 in the semi-final and then, a fine 6.37 for the final, breaking the WR (if it is approved), by .02. The former WR was set by Maurice Greene in 1998 and equalled in 2001 by 2000 Olympic champion Maurice Greene.

Coleman_ChristianSF-USOut17.jpgChristian Coleman, photo by PhotoRun.net

Omar McLeod is the World Indoor 2016, Olympic and World Outdoor Champion 2017 in the 110m and 60m hurdles.

McLeod_OmarFV-PreC17.jpgOmar McLeod, Pre Classic 2017 , photo by PhotoRun.net

The Jamaican star has great speed and excellent hurdle technique. His rhythm is amazing over the hurdles. With the 110m hurdles and 60m hurdles being one of our most competitive events in all of athletics, Omar McLeod has to be on all of the time. His racing focus, his sense of humor in pressers, and his love of the sport are obvious.

McLeod_OmarR-Lausanne16.jpgOmar McLeod, Lausanne 2016, photo by PhotoRun.net

Omar is racing at the Millrose Games this weekend. We look forward to see his racing!

Here's a short interview with Omar McLeod, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

In the last lap of the London World Champs steeplechase, Emma Coburn and Corey Frerichs ran the races of their lives, defeating the current world record holder, Olympic champion and World champion! It was an amazing race, and Emma Coburn showed the poise her coach/husband knew she had. Emma Coburn ran aggressively, for Emma and won the global title.

Coburn_Emma-Pre16.jpgEmma Coburn, Pre Classic 2016, photo by PhotoRun.net

Indoors is not a big deal for Emma Coburn, but she is racing in Millrose and at the New Balance Indoor Games. Her focus is on the steeplechase. But, Emma is fit or she would not race.

Coburn_EmmaDMR-NBind17.jpgEmma Coburn, 2017 NB Indoor GP, photo by PhotoRun.net

Here's a short interview with Emma Coburn, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

Aries Merritt is the World Record holder at 110 meter hurdles, as well as 2012 World Indoor Champion and 2012 Olympic champion. The only global champs that has eluded this fine athlete is the World Outdoors.

Merritt_AriesQ-USind17.jpgAries Merritt, Photo by PhotoRun.net

Aries told me last winter that he races better with lots of racing. When he began his quest back from kidney transplant surgery in 2015, he knew the road would be hard. Aries nearly made the Olympic team in 2016, placing fourth in the U.S. Trials. In 2017, Aries was in medal contention in London until the very last hurdle, where he put pressure on himself and hit the hurdle.

Merritt_Aries-IAAFgala17.jpgAries Merritt, photo by PhotoRun.net

Already racing well in 2017, Aries is at the Millrose Games to hone his racing skills, his rythm over the hurdles, and of course, to win. Aries Merritt does like to win. Here's a short interview, thanks to Media Manager Nick Nicholas of the NYRR Millrose Games with our esteemed hurdler.

The 111th NYRR Millrose Games can be seen on USATF.TV from 11:30 a.m.- 4 p.m. on Saturday and will be televised live by NBC from 4-6 p.m. There also is the USATF Cool Down show beginning at 6 p.m.

Go to NYRRMillroseGames.org to learn more about the NYRR Millrose Games and to purchase tickets to the Saturday, February 3, 2018meet.

To read the interview, please look below!

The New Balance Indoor GP is an institution on the indoor circuit. Held in the renowned Reggie Lewis Center, in Roxbury, MA, and now, in its 23rd year, the New Balance Indoor GP meet gives track fans a chance to see the best athletes in the world, just three weeks prior to the World Indoor Championships.

Coburn_EmmaDMR-NBind17.jpgEmma Coburn, photo by PhotoRun.net

Simpson_JennyDMR-NBin17.jpgJenny Simpson, photo by PhotoRun.net

Tickets are selling briskly, but there are a few tickets available so follow the info below and get your tickets now!

Again, after three fartlek sessions this week, your body is saying, enough already. So, enjoy this easy day of running, spend some time stretching. Check your shoes and remember to consider our sponsor, HOKAONEONE.

CHALL121215-0024.jpg

Post race, photo by Justin Britton

Friday, February 2, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Week 3, Beginning of 2018 Track season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Rupp_GalenW1-USOlyTr16.jpgThe glory of Hayward Field, photo by PhotoRun.net

EUGENE (USA): Oregonlive.com informs that the TrackTown USA organizing committee is standing by the successful bid for the 2021 World Outdoor Track & Field Championships after The New York Times reported on Wednesday that U.S prosecutors have issued grand jury subpoenas in connection with a wider corruption investigation. In a two-sentence prepared statement, TrackTown USA CEO Michael Reilly said: "Our role was to put the best bid forward. We are proud of our bid and stand by it." Writes oregonlive.com.

RunBlogRun opines: The New York Times piece (https://www.nytimes.com/2018/01/31/sports/fifa-ioc-usoc-iaaf.html) is pretty typical of the genre. No additional information as no one will go on the record to speak on sports corruption. The supoena, however, is pretty damning. For the IAAF, the lack of transparency, and the imperial nature of how decisions are explained bites our global federation in the proverbial backside. Suggestions of corruption on the Doha 2019 bid were and are rampant. The truth is, that was the bid that Eugene should have won. The 2021 victory for the US is thirty years late. That the IAAF has been unable to figure out the strength of the sport in the U.S. is mind boggling. But, the US is at fault as well, as the lack of government support has hurt any US bid in the past.

The state of Oregon's invovlement in the 2021 championships is truly unique and is an example of how things have changed. Tracktown has a great team of people and they have a Herculean task in front of them. The rebuilding of Hayward Field now has Howard Slusher managing the project, and that is a huge positive.

Mike Reilly responded well to the NYT story. It is all he can do. Mike Reilly is one of those rare people who can put on a major championship in any venue you throw at him. Remember, he managed Stanford, Oregon, and London 2012. And on top of that, Mike Reilly can work with Vin Lananna, no mean feat.

That the investigation has not gone away is telling, even with no new information. Stay tuned for more updates.

IMG_1450.JPG

Andrew Wheating, Martinez Classic, photo by Kevin Morris Photography

I recall the day when Andrew Wheating made the 2008 Olympic team. The stands in Hayward were full, correct that, standing room only.

The 800 meters is one of those races that, when run well, the participant is left with no energy when they cross the finish line. In this Trials final, Nick Symmonds put on a final rush that had the crowd on its feet, screaming, pleading, begging for the Oregon Track Club top three to use the Hayward Field Magic.

First, Nick Symmonds takes the win, leading down the final straight, winning in 1:44.10, in a ball busting show of strength and speed. Andrew Wheating, in his Duck regalia came from back of pack and took second in 1:45.03, and Christian Hill, in a last mad dash, takes third, in 1:45:47. For the last straight away, the crowd was, well, deafening!

With the Olympic Trials just around the corner, I'm starting to see photos, videos and stories pop up from a familiar race in my track history, so I thought I'd take a few minutes to talk about what I remember about my 2008 Olympic Trials race... The crowd roared, the stadium shook, and I smiled. I can't put that feeling into words, but I remember every minute. It was 2008, Lane 3, and I stood at the start line as they announced my name in the 800-meter finals. Hearing the crowd's response was enough for me to walk off the track in euphoria, but I was there for a race and race I would. The only other names I really knew in the lanes beside me were Nick Symmonds and Lopez Lomong. I'd seen Symmonds training around town and he may or may not have shown up to our Halloween party. (He did. He was there. Dressed as a woman. It was legendary.) The year before, Lomong had outrun one of my closest friends at the NCAA championships. By knowing 25 percent of the field for the wrong reasons, I'd say I was smack dab in between being a fan and an athlete. Perfect. I remember sitting on the block and someone from the crowd yelling to me "Andrew your shoe laces!" I looked down and saw they had come untucked. I bent down, tucked them back into my shoe and looked up to see where the voice may have originated. I saw a burly, bearded man give me the most casual "You're welcome" wave. I shot back a "Thank you" smirk and turned back to the track. "Runners to your marks." (Read the whole thing on my Facebook page. Link in bio)

A post shared by Andrew Wheating (@andrewwheating) on

Andrew had won the 800 meters in 2009 and 2010 at the NCAA. In 2010, Andrew added the 1,500m at the NCAA for a win as well. In that double, Andrew Wheating became the first Oregon athlete to win both the 800 meters and 1,500 meters since Joaquim Cruz in 1984. Real track fans will note that Joaquim won the 800 meters at the LA Olympics, and also set a WR at 800m. Mr. Wheating was being compared to some very heady people.

I peaked when I was 5 😍 #tbt

A post shared by Andrew Wheating (@andrewwheating) on

In 2010, Andrew ran 1:44.62 for the 800 meters, then, 3:30.90 for 1,500m, a seven second PB. Earlier in the season, Mr. Wheating had run 3:51.74.

Andrew made Olympic teams in 2008 in 800 meters and in 2012, in the 1,500 meters. An athlete with huge emotional focus, Andrew, when fit was so dangerous down the final stretch.

Like many gifted athletes, Andrew Wheating battled injuries much of his career. That he came back so many times gives this observer an idea of how determined and driven Mr. Wheating was during his career. He always kept a sense of humor. That is a much needed trait in athletes.

This next instagram makes me smile, a combination of Dante's Inferno and a British film, The history of Advertising (a must see, where else does one see a talking carbuncle?).

I have to admit that I love his social media, and have added a few in this piece to give you a bit more detail on his character, sense of humor, well, eccentricities (those are very good qualities, who wants to be normal?).

In those miles, on those lonely, overcast, rainy days (in Eugene, are you serious?, Andrew Wheating lived his dream, and drew on those inspirations to fight back to the top.

Thanks, Andrew.

Barshim_MutazQ-WorC17.jpgMutaz Barshim, London 2017, photo by PhotoRun.net

Barshim 238 WL
TEHRAN (IRI, Feb 1): The 8th Asian Indoor Championships started here with a bang. World champion Mutaz Essa Barshim cleared in his season opener nice 238 what is not only meet record but also World leading mark 2018. Another top result was the 6.51 national record for the home sprinting star Hassan Taftian over 60 m, also meet record and he missed the Asian record only by 0.01. Second Tosin Ogunode running for Qatar 6.63 and third V.K. Elakkyadasan with 6.67 national record for India. Kazakhstan´s gold medals for Tatyana Naroznak 9:33.65 in 3000 m and Irina Ektova 13.79 triple jump. Nadezhda Dusanova from Uzbekistan went over 187 to win the women high jump. In 400 m heats the fastest 47.06 by Youssef Karam of Kuweit, national record. In women 60 m heats Chinese Liang Xiaojing was the best 7.29.

Low gravity zone ⚠️ #WhatGravity 👐🏾

A post shared by Prince♕ Barshim243 (@mutaz.barshim) on

Gabrielle Grunewald is a fine runner. I recall watching her win the 2014 USA Indoors 3000 meters with a withering kick. Even in that victory, which was finally given to her, there was, well, some complications. True to her spirit, Gabrielle stayed above the fray.

Anderson_GabrielleFHL-USAind14.jpgGabrielle Grunewald, the ecstacy of victory, 3000m, USATF 2014 Indoors, photo by PhotoRun.net

A fine runner who many of us have watched for over a decade, I have loved her determination, her smile, and her kick. She gives no quarter, and no quarter is given. I call her Gabby, and I hope that is not offensive.

"At the end of the day, we can endure much more than we think we can." -- Frida Kahlo . . . 2017 busted me but it did not break me. I survived. . I came back from a major cancer surgery. I trained and raced on chemo (the aftermath, pictured). I ran through a summer and fall of immunotherapy. I ended the year with a liver-directed radiation treatment. I prayed that something would work. I wept. I wiped my tears and laced up my shoes. I did not give up on hope, or my dreams. . It was the hardest year of my life, but it wasn't all bad. Not even close. I was loved by friends. Supported by family. Humbled by the kindness of strangers. I lived my life despite the interruptions, disappointments, and pain. It's not the one I imagined but it's the one I've been given and I'm grateful for it. . And at the end of the day, a year of life is a year of life, no matter how hard or trying. I'm thankful I'm still here. I'm thankful for the opportunity to fight. Inspire. Live. Love. Run. . Happy New Year ✨ GG

A post shared by gabriele (anderson) grunewald (@gigrunewald) on

Her current battle is about the pure art of living. Living is an art form. Some do it well, some do it in an exceptional manner. Gabby and her husband have been traveling to medical centers to help understand and battle her race cancers.

It is said that one learns what they are really made of when they deal with difficult circumstances. Gabby has had several lifetimes of challenges.

In November, I listened to Gabby speak at the AKTIV against Cancer Luncheon. It was inspiring and heart felt. Gabby understands the art of living life.

From 2:01.83 at 800 meters to 4:01:48 for 1,500 meters to 8:43.52 for 3000 meters, to 15:19.50, Gabby Grunewald has experienced, as I am rife to repeat, the "Trials of Miles and Miles of Trials" written about by John Parker in Once a Runner.

In the final instagram we posted, Gabrielle spoke at the Lombardi Cancer Foundation. She got to hold the Lombardi Trophy. The Vince Lombardi Trophy is the trophy given to the winner of the Super Bowl, that peculiar American institution.

Gabby was speaking at the Vince Lombardi Cancer Foundation's Leaders for a Cure Luncheon. Gabrielle speaks with her heart, from a place of knowledge. If you get a chance to hear her speak, to meet her, do it.

Gabrielle Grunewald gets a huge trophy on the most important competition, on the art of living.

As Gabrielle said in one of her instagrams. "Live, Love, Run."

So, to end this piece, lets remember that.

Live, Love, Run.

Repeat daily.

For the next four weeks, Nike is sponsoring a daily homage to the World Indoors by RunBlogRun. From Monday to Friday, we feature athletes from US, UK, Europe, Africa and Asia. On Saturdays and Sundays, we feature a great moment from World Indoor Championship history, again thanks to sponsor, Nike. We hope that you like this series.

Dibaba_GenzebeH1-PreC17.jpgGenzebe Dibaba, Pre Classic, photo by PhotoRun.net

Today, we feature, for Week Five, Day 4 Genzebe Dibaba, , as our African athlete focusing on Birmingham.

Genzeba Dibaba owns WR indoors from the indoor 1,500m (3:55.17i), Indoor Mile (4:13.31i), indoor 2000m (5:23.75i), 3000m (8:16.60i) and 5000m indoors (14:18.86i).

On 17 July 2015, Genezebe Dibaba destroyed the WR for the outdoor 1,500m in an mind blowing 3:50.07! In Beijing that year, Dibaba took gold over 1,500 meters and bronze at the 5000 meters.

Her indoor medals, was gold at the 2012 Instanbul 1,500 meters. In 2014 and 2016, Genzebe Dibaba took golds over the 3000 meters.

At the World Championships in 2015, Dibaba took two medals. In 2016, Dibaba found her nemesis in Faith Kiypegon, who battled Dibaba over the entire last 400 meters, where Dibaba took the silver.

2017 was a tough year, as she finished 12th in the 1,500 meters in London due to illness. Dibaba did not compete in the 5000 meters in London after the 1,500 meters.

Now training well, and her racing (updated February 3) is sizzling as Genzebe Dibaba ran 3:57.71 at Karlsruhe, the second fastest 1,500m indoors alltimes.

Will she double in Birmingham or just defend the 3000 meters? Watch her racing in February 2018 to see how she builds toward the 2018 World Indoors!

If she does well in Birmingham, there will be lots of selfies.

Jager_Evan1-RioOlyG16.jpgEvan Jäger, Olympic silver medalist, photo by PhotoRun.net

I was in the Stade De France when Evan Jäger ran out of his head and, even falling, ran 8:00.45. It was crazy brilliant. I remember saying F#CK when he fell, I think I have it on tape! I was there in Engenhao Stadio Olimpico when Evan Jäger took the silver medal in the Olympic steeplechase. That teared me up. I was there in London when Evan Jäger took World Champ bronze in the steeplechase. I was happy he got the medal.

Evan Jäger is a once in a generation athlete. But, in all of his interviews, he has that Midwestern comfortability in his own skin, he enjoys the sport and still enjoys speaking with the media, and he does not seem changed by his growing celebrity.

Lots of athletes were cut in 2018, probably most cut since 1990. Evan Jäger is a fine asset for the brand Nike and for the sport.

Congrats Evan! You deserve it!

Week 3, the beginning of track season

This is a fartlek workout that will shake you up a bit. That is good too! We are trying to help get you used to running fast again, and this will take 6-8 weeks, so be patient.

20151212-ROSA0048.jpgAlways something to do before a race, by Justin Britton

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Week 3, Beginning of 2018 Track season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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