August 2018 Archives

1018802634.jpgSelfies with KJT, Euro Champs silver medalist in heptathlon, Katerina Johnson-Thompson, having fun, afterr a long jump competition, photo by Getty Images/ British Athletics

Stuart Weir's second column on the Birmingham Diamond League meeting is about timing. The European athletes were just one week out of the Berlin Championships, and the emotional, physical and psychological limits that they challenged last week meant that they were not recovered. It is amazing to me on how fine the performances were in Birmingham.

1018776206.jpgDina Asher-Smith, third in 200 meters, after 100m, 200m, 4x100m in Berlin, photo by Getty Images/ British Athletics

Here's Stuart Weir's comments:

1018776362.jpgIan Stewart (1970), with Stewart McSweyn (2018), past and current winners of the Emsley Carr mile, photo by Getty Images/British Athletics

Truth is, Ian Stewart, who won the Emsley Carr mile and who went sub 4 with his brother Peter, in an Emsley Carr Mile, is a big part the reason that the event still exists. Back in 2008, Ian began to include the mile back in the Crystal Palace Meet, and Gabe Jennings of the USA won it in 2006. To me, the most important points on the mile is the Emsley Carr Book. This book contains the names of all competitors and the signatures of all the winners. It is a history of the Men's Mile since 1953!

Ian Stewart and David Bedford are two of the main reasons I began to come to British events. Both were at the top of their game in terms of putting on track meets and marathons. I also respected them and their generation of British runners as the true keepers of the sports flame.

This article, by Stuart Weir, keeps you informed about this fine race. The effort to break four minutes for the mile still means you are world class. The endurance and speed, and dedication to putting four laps around a 400 meter track under 60 seconds average a lap is still, even with 521 American males having run sub 4 minutes (approximately 1,500 around the globe). In the 2018 Emsley Carr Mile, thirteen men from nine countries broke four minutes for the mile.

Long runs are part of your summer training. They are very important to your development, so pay them respect. The pace is to be conversational pace. So, find some friends, and find a nice trail and enjoy you Sunday run!

Hoka One One 7.jpgHOKA ONE ONE is sponsoring this Daily Cross country training program, check out www.hokaoneone.com.

Sunday, August 19, 2018, 65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

The Birmingham DL meeting on Saturday, had some pretty impressive performances. The LJ by Luvo Manyonga showed Luvo clearing 8.53 meters, and some strong performances across the board, including the return of Christian Coleman. Here's the complete results from the meet.

Coleman_ChristianPC-Pre18.JPGChristian Coleman, photo by PhotoRun.net

20180818_134833.jpgA view of the crowd at Alexander Stadium , Birmingham, England, photo by Stuart Weir, August 18, 2018

20180818_134840.jpgAnother view of Alexander Stadium, Birmingham, England, photo by Stuart Weir, August 18, 2018

20180818_134844.jpgA final view of Alexande Stadium, Birmingham, England, photo by Stuart Weir, August 18, 2018

Our friend from Iten, Kenya, Justin Lagat, got up early to watch the Birmingham DL meet and write for RunBlogRun about the fine performances in the distances. Justin Lagat recently covered the African Athletic Championships for RunBlogRun. We are grateful for his insights.

This week, we arer working on Saturday, as we build towards the season which gets going in a few weeks. The Fartlek today will not beat you up, but it will give you some confidence.

IMG_1625.jpgCe'Aira Brown, 800 meters, USATF, photo by Mike Deering/The Shoe Addicts

Saturday, August 18, 2018-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown

Arthur Abele.JPGArthur Abele, European Decathlon Champion, photo by Getty Images/Berlin 2018

BERLIN (GBR): All six of Germany's gold medallists from the recent European Championships will return to the stadium to compete in the ISTAF Berlin Grand Prix. Decathlon winner Arthur Abele will compete in the 110m hurdles, while javelin champion Christine Hussong will also be there. Also competing will be Malaika Mihambo (long jump), Thomas Rohler (javelin), Gesa Felicitas Krause (steeplechase) and Mateusz Przybylko (high jump).

Hussong Javelin.JPGChristine Hussong, European Javelin Champion, photo by Getty Images/ Berlin 2018

775199424HL00077_24th_Europ.JPGMateusz Przybylko, HJ Euro Champion, photo by Getty Images/ Berlin 2018

The 77th edition of the ISTAF Meeting will be held in the Berlin Olympic Stadium, which recently hosted the 2018 European Athletics Championships. Many of the champions from that Championships will be featured stars at the ISTAF Meeting, which will be held on 2 September. Among the stars will be Robert Harting, Olympic and World Champion at the discus, who is retiring at the end of the season.

ISTAF_Harting_C4.jpgRobert Harting, competing at ISATF, photo by ISTAF/Camera 4

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Skechers GoRun Ride 7 $95

This is the review of the Skechers GoRun Ride 7, a new shoe from Skechers. Cregg Weinmann has reviewed footwear and apparel for California Track & Running News since the mid 1990s, and for the RunningNetwork since 1998. If you would like to see this review on Running Product Reviews, please go to: Skechers GoRun Ride 7. At RunBlogRun, our goal is help you find the perfect shoe for you. Our suggestions: always visit your local running stores at end of day, take a clean pair of running socks, and try on five to six different brands, and jog around in them. Real running stores allow you to check the right show for you. For more reviews, go to www.runningproductreviews.com.

London Marathon Events appoints Spencer Barrden as Head of Elite Athletes. Spencer will be replacing David Bedford, who announced his retirement earlier this year. Spencer is a former athlete, who began working on athlete fields under Ian Stewart, who managed British Athletics events until 2013. Spencer has run British Athletics athlete needs since then, and will continue that work as well as managing the elite athlete needs of London Marathon events. We wish Spencer Barden the best of luck with his new job which he begins September 3.

Spencer-Barden.jpgSpencer Barden, photo courtesy of Atheltics Weekly

The Birmingham Diamond League is one of my favorites meets of the season. This is the first time I have missed a meetin BMX in a decade. Oh, just the curry alone gives me a moment to cry! The Alexander Stadium is a great facility to watch the best athletes in the world, and then, spend some time with your friends, what better way to spend a weekend in August?

This is the full presser from earlier today at the Birmingham Diamond League. There are always some gems from these!

775199419JC00066_24th_Europ.JPGDina Asher-Smith, Euro Champ at 100m, 200m, photo by Getty Images/ Berlin 2018

AltraDuo.jpg

Altra Duo $130

This is the review of the Altra Duo, a new shoe. Cregg Weinmann has reviewed footwear and apparel for California Track & Running News since the mid 1990s, and for the RunningNetwork since 1998. If you would like to see this review on Running Product Reviews, please go to: Altra Duo $130. At RunBlogRun, our goal is help you find the perfect shoe for you. Our suggestions: always visit your local running stores at end of day, take a clean pair of running socks, and try on five to six different brands, and jog around in them. Real running stores allow you to check the right show for you. For more reviews, go to www.runningproductreviews.com.

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Shaunae Miller-Uibo, 2018 adidas Boston Boost, photo by PhotoRun.net

Dina 100 again.JPGDina Asher-Smith, 2018 European Athletics Championships, photo by Getty Images/ Berlin 2018

The Birmingham DL is one of the most underrated DL meetings each season. This year, again, after a major Championships, Birmingham's timing is impeccabe. Spencer Barden, has again orchestrated fields that will shake up the cosmos. The 200 meters for Women, with the best women's sprint field of 2018, will be followed by the Men's 100 meters, the only race more hyped.

In this article, our long suffering traveling journalist, who I used to call a Scotsman but know better now, has discovered the secret to success in sprinting. Lucky for you, you are reading RunBlogRun, as we try to know all. Of course, our presumptious approach to athletics is only to serve our readers (or, to make them laugh). Thanks to Stuart Weir for his amazing discovery.

adidas Adizero Boston 7 $120
This is the review of the adidas adiZero Boston 7. Cregg Weinmann has reviewed footwear and apparel for California Track & Running News since the mid 1990s, and for the RunningNetwork since 1998. If you would like to see this review on Running Product Reviews, please go to: adiZeo Boston 7. At RunBlogRun, our goal is help you find the perfect shoe for you. Our sugges: always visit your local running stores at end of day, take a clean pair of running socks, and try on five to six different brands, and jog around in them. Real running stores allow you to check the right show for you. For more reviews, go to www.runningproductreviews.com.

adidas Adizero Boston 7 $120



After the hill workout of Thursday, it is time for a moderate workout on Friday. Warm up, cooldown, an easy run, and some stride outs.

IMG_5223.jpgWarm up and cooldown, photo by Mike Deering for The Shoe Addicts

Friday, August 17, 2018-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Dina still winning.jpgDina Asher-Smith won the 100 meters and 200 meters at European Athletic Championships, photo by Getty Images/ Berlin 2018

Miller_Shaunae1a-Pre18.JPGShaunae Millerr-Uibo, undefeated over 200m and 400m in 2018, photo by PhotoRun.net

The Birmingham Diamond League is the 12th meeting of the 2018 Diamond League season. There will be some amazing events at the meet, and among them, will be Dina Asher-Smith and Shaunae Miller-Uibo in a totally stacked women's 200 meters. Here is the preview, event by event from EME News, for the Birmingham DL.

Lysenko_DanilM-WC17.jpgDanil Lysenko, photo by PhotoRun.net

MOSCOW (RUS): High jump World indoor champion Danil Lysenko will challenge at CAS the IAAF's decision about his suspension. The 21-year-old was punished for missing three doping tests within one year. According to the rules, Lysenko might face disqualification for a period of one to two years. "I decided to go to court. At the moment, we are preparing all necessary documents for CAS hearings. I talk a lot to lawyers. I will be protected by Paul Green, the lawyer who defended Darya Klishina before Rio Olympics. I really hope that we will succeed," Lysenko told TASS.

Lysenko_DanilQ-London17.jpgDanil Lysenko, photo by PhotoRun.net

Cannon Hill Park.jpgCannon Park Hill, photo courtesy of Birmingham City Council

Selfridges.jpgSelfridges, photo from Birmingham City Council

Catherdral-Square.jpgCathedral Square, photo by Birmingham City Council

The City of Birmingham, England is one of my favorite places in the world. Birmingham, in case you did not know, has more canals than the city of Venice, Italy. The food is great and the city has great art and culture. Stuart Weir likes to provide an introduction of the cities than host the Diamond League meetings. Here is his intro to Birmingham!

IMG_0860-thumb-500xauto-29661.jpgSara Hall wins 2017 CIM, photo by David Monti, Race Results Weekly, used with permission


SACRAMENTO (USA): Entries for the California International Marathon on December 2 have sold out in record time. Organisers of the 11th largest marathon in the country - with just over 7000 finishers in 2017 - announced all places in the general registration went by August 10 - nearly one month earlier than the previous record.

IMG_0859-thumb-500xauto-29664.jpgTim Ritchie wins 2017 CIM, his first USA title and PBs by three minutes, photo by David Monti, Race Results Weekly, used with permission

1284801_G08_W01-Sven Arrne Hansen.jpgSven Arne Hansen, photo by Getty Images/Berlin 2018

The European Championships in Berlin have had many accolades. Sven Arrne Hansen, President of the European Athletics Association, spoke to the sport on how successful the Championships were. Here are some of his thoughts, courtesy of the European Athletics media team.

Gardiner_Steven-BosOut18.jpgSteve Gardiner, photo by PhotoRun.net
Return of Gardiner
CHORZOW (POL): Bahamian sensation Steven Gardiner confirmed his come back race after injury in Stockholm in June for the 9th Skolimowska Memorial in Chorzow, Poland on August 22. He will face at the 400 m triple jump star Christian Taylor. Gardiner is second fastest of the year with 43.87 from Doha DL. In women 400 m Olympic winner Caster Semenya will compete against fresh European champion Justyna Swiety-Ersetic and US runners Jessica Beard with Courtney Okolo.
Gardiner_StephenPort-Stockholm18.jpgSteve Gardiner, Stockholm, 2018, Photo by PhotoRun.net

Thursday's workout is a hill workout. This is a tough day, but, you are ready for it. Focus on running up hill, jog or walk down and repeat, 14 times. You will be worn out, but that's okay, will recover. You will be better tomorrow. And in a month, you wil be racing cross country, and ready to go!

IMG_5224.jpgGetting ready for the workout, photo by Mike Deering/The Shoe Addicts

Thursday, August 15, 2018-warm up, 20 minutes run, steady pace, 14 times 200 meter hill, jog down, 20 minutes steady, cooldown

Lilesa_FeyisaH-Bogota18.jpgFeyisa Lelisa, 2018 Bogata Half Marathon, photo by PhotoRun.net

A thought from RunBlogRun: Feyisa Lelisa is one of my heroes. He should be one of yours. A member of the Oromo, an ethnic minority in Ethiopia, Lelisa endangered himself and his family, by signaling his support for the Oromo in Rio, in front of a world audience. Lelisa is living in U.S., with his family. Now, he may be able to go home. How many of us have had to leave for homes because of concerns on safety of ourselves and our family?

ADDIS ABABA (ETH): AFP informs that in an open letter, Ethiopia has asked marathon runner Feyisa Lilesa, silver medalist at the 2016 Olympic Games and in exile in the United States, to return to his country But since April, and for the first time in the history of Ethiopia, the prime minister, Abiy Ahmed, is an Oromo. Since coming to power, he has taken many steps to try to ease ethnic tensions that have lasted for many years. Abiy Ahmed had already proposed to Fiyesa Lilesa to return to Ethiopia. On Tuesday, it was the Olympic Committee and the Athletics Federation who co-signed an open letter asking the marathoner to resume his career in and for his country.

Lilesa_FeyisaFV-Rio16.jpgFeyisa Lelisa, Rio 2016 Olympics, photo by PhotoRun.net

The Aetna Falmouth Elite Mile is a great addition to the New Balance Falmouth Road Race Weekend. The event has become an exciting event on its own, with strong fields, and some of the finest distance runners in America. I like the mile races, as they give athletes an additional opportunity to race at different distances.

Great fields, and you can watch it via streaming video!

EngelsWins2017Mile.JPGEngels wins 2017 Aetna Falmouth Elite Mile, photo by PhotoRun.net

Haratyk_Michal-Pre18.jpgMichal Haratyk, 2018 Nike Pre Classic, photo by PhotoRun.net
775199424AP00079_24th_Europ.JPGJustyna Swiety-Ersetic, European Champs 400m, photo by Getty Images/ Berlin 2018
Wins for Haratyk, Swiety and Pryshchepa
SZCZECIN (POL, Aug 15): Wieslaw Maniak Memorial was the first International meet after the European Championships. From European champions winning were Michal Haratyk in shot put (21.08 over Francisco Belo of Portugal who equaled his best 20.86 and O´Dayne Richards 20.76), Justyna Swiety-Ersetic in the 400 m (51.81 over Amina Seyni from Niger 52.03) and Ukrainian Natalya Pryshchepa in the 800 m (1:59.91 over Anna Sabat 2:00.72 and Adelle Tracey 2:01.34). Piotr Lisek won the pole vault 580 (tried at 590) ahead of Pawel Wojciechowski 570 and Shawn Barber 560. In the 400 m hurdles Ukrainian Berlin finalist Viktoriya Tkachuk won in 55.28 PB over Kemi Adekoya 55.45 and Berlin bronze medalist Meghan Beesley 55.52. Moroccan Fouad El Kaam as only one followed the pacemaker in the 1000 m and ended his solo with in in 2:17.13 over closing home star Marcin Lewandowski 2:17.24. Poland´s Anna Kielbasinska won the 100 m in 11.44 (+0.3) ahead of Belarus Kristina Tsimanouskaya 11.45, in the 200 m Tsimanouskaya clocked 22.92 (+0.5) PB ahead of Briton Shannon Hylton 22.95 and Kielbasinska 23.11. In men sprints African 200 m champion Ncinhli Titi won his event in 20.40 (+0.9) beating home sprinter Dominik Kopec 20.59 PB and Solomon Bockarie also 20.59 (20.588 to 20.590) while in the 100 m Bockarie won in 10.38 (+1.1) over Titi 10.39 but Kopec was overall faster with 10.26 (+0.9) in other heat. South African Cornel Fredericks won the 400 m hurdles in 49.63.

Flanagan_ShalaneFHL1-NycMar17.jpgShalane Flanagan winning 2018 TCS NYC Marathon, photo by PhotoRun.net

Kamworor_GeoffreyFHR-WorldHalf16.jpgGeoffrey Kamworor, 2016 World Half Marathon, photo by PhotoRun.net

The TCS New York City Marathon will be held November 4, 2018. Four champions are returning to the Big Apple. The NYRR hosts the New York City Marathon, in the media capital of the world. Over the past decade, the NYRR re-invented the marathon, and the week around the marathon is a must be at for the key players in the sport of running.

This release announces their fields for 2018.

Semenya_Caster-Oslo18.jpgCaster Semenya, photo by PhotoRun.net

Chepkoech_BeatriceFV-Monaco18.jpgBeatrice Chepkoech, photo by PhotoRun.net

ElBakkali_Soufiane-Monaco18.jpgSoufianne El Bakkali, photo by PhotoRun.net

Semenya in 3 events, also WR holder Chepkoech
DAKAR (SEN): World and Olympic winners and medalists like Caster Semenya (400, 800 and mixed relay), Beatrice Chepkoech, Hellen Obiri, Conseslus Kipruto (with Soufian El Bakkali), Elijah Manangoi and Nijel Amos (with Emmanuel Korir in the 800 m) are among 77 athletes named by the African Confederation for the IAAF Continental Cup in Ostrava, according to various media reports. South Africa will have the largest contingent on the team with 20 compared to 16 from Nigeria and nine from Kenya. Selection is based on results of African Championships. In sprints Akani Simbine and Arthur Cisse are in the 100 m and Ncincilili Titi and Divine Oduduru in the 200 m. In long jump is Rushwal Samaai with Yahya Berrabah. Julius Yego is the star in throws and South Africa is building the 4x100 m team. Ivory Coast World medalist Marie Josee Ta Lou is selected for both 100 and 200 m, Nigeria for 4x100 m. In the 1500 m Winnie Chebet and Rababe Arafi should represent Africa. The top name in technical events is long jumper Esa Brume.
Amos_NijelR-Monaco18.jpgNijel Amos, photo by PhotoRun.net

WomenStart-Falmouth17.jpg2018 NB Falmouth Road Race, Women's start, photo by PhotoRun.net

Sambu_StephenLedsH-Falmouth17.jpgStephen Sambu, 2017 NB Falmouth Road Race, photo by PhotoRun.net

Chepkoech_Caroline1-Falmouth17.jpgCaroline Chepkoech, 2017 NB Falmouth NB Road Race, photo by PhotoRun.net

Sambu_StephenFV-Falmouth17.jpgStephen Sambu, 2017 NB Falmouth Road Race, photo by PhotoRun.net

The 2018 NB Falmouth Road Race is going to be held on Sunday, August 19, 2018.

I was in the amazing Beijing Stadium, known as the "Bird's Nest", in August 2015, when Nicholas Bett ran the race of his life, taking the gold medal in the 400 meter hurdles. A Kenyan 400m hurdler takes gold? Bett showed that Kenya has more than fine distance runners.

Bett_NicholasQ-World15.jpgNicholas Bett, Beijing 2015, photo by PhotoRun.net

I was horrified by the death of Nicholas in an auto accident on August 8, 2018. Justin Lagat sent this piece in memory of Kenya's unique hurdler. A memorial service was held today August 15, in Kenya and the gold medalist will be buried on Thursday, August 16, 2018.

Bett_NicholasFL-Beijing15.jpgNicholas Bett, gold medalist, Beijing 2015, photo by PhotoRun.net

Please keep Mr. Bett's family and friends in your thoughts and prayers.

After yesterday, you will be sore and tired. Keep your run relaxed today, and use the stride outs to shake out your legs. Warm up and cooldown well.

Hoka One One 8.jpgHOKA ONE ONE, to learn more about the brand, please go to www.hokaoneone.com.

Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

View this post on Instagram

Thank you Berlin🇩🇪💙💛

A post shared by Mondo Duplantis (@mondo_duplantis) on

RunBlogRun opines: Mondo Duplantis is a big thing. In the US circles, he was a big thing in the high school sport. In Sweden, he is huge. Track & Field is a huge sport in Sweden and they have been looking for the next generation of Swedish stars. Mondo will have a bit of pressure on him. At the European Champs, Mondo Duplantis cleared 6.00 meters and 6.05 meters to take the win.

And this is where Kajsa Berquvist stepped in. Kasja has an Olympic bronze medal, two World Indoor golds, one World Outdoor gold, and two World outdoor bronzes, a 2.06 meter outdoors and 2.08 meters indoors HJ. Now retired, Kasja is a huge TV personality and she is involved in much of the coverage of the sport of athletics in her country. During TV commentary, EME News is suggesting that Kasja Berquvist noted that Mondo Duplantis should have tried the WR. She was convinced that Mondo could have cleared 6.20m.

Berquvist knows something about WRs, as she set the World Indoor in 2.08 meters. Kasja was a savvy athlete, and she uses that experience in her commentating.

Was Mondo's retirement at 6.10 meters a bad decision?

That was really up to Mondo. His win at the Europeans was a paradigm changer. The emotion and level of performance needed by Duplantis in his Berlin competition was unprecedented.

While Swedish media is spending pages of media on this crisis, my guess is that Mr. Duplantis will have a few more chances to set a WR.

View this post on Instagram

6.05m🥇

A post shared by Mondo Duplantis (@mondo_duplantis) on

Guliyev 200.JPGRamil Guiliey and Alex Wilson, 2018 European Championship 200 meters, photo by Getty Images / Berlin 2018
Lyles vs Guliyev and Wilson
ZURICH (SUI): World 200m No.1 Noah Lyles will meet new European champion Ramil Guliyev and the bronze medallist from that event from the host country, Alex Wilson, at the Weltklasse Zurich IAAF Diamond League Final on 30 August. Another 2018 European champion announced today was shot putter Michal Haratyk, who will take on world No.1 Tomas Walsh, plus Ryan Crouser, Darrell Hill, David Storl and Ryan Whiting. Lea Sprunger will compete in Zurich for the first time since winning the European 400m hurdles title, while sprinter Mujinga Kambundji is another home star will compete.
Lyles_Noah1b-Pre18.JPGNoah Lyles, 2018 Pre Classic, photo by PhotoRun.net

German 4X100.JPG2018 European Athletics Championships, Womens' 4x100 meter final, photo by Getty Images/ Berlin 2018

The European Athletics Championships ended on Sunday evening, August 12, 2018. Six days of amazing performances, new stars, old stars, moments of ecstacy and, for some, moments of agony. Watching it from afar, @runblogrun relied on social media, text stories, instagram, twitter and FB to help fill in the story. We also tested a new approach to Conversations with Larry, and are thankful for your support.

Thanks to Alfons Juck and his team at EME News, we had Best quotes, performances of the Day each day of the championships. Here is their report for Day 6 of the 2018 European Champs.

2018 NB Falmouth RR.png

Des Linden is one of the finest distance runners in America. Her focused training, with time spent in the cold of Michigan and the humidity of Florida, built up a toughness that is both mental and physical. All was directed at her favorite race, Boston Marathon, and when the moment came, Des Linden held on for the entire ride. Running in conditions not witnessed by this writer in ANY major marathon in recent decades, Des Linden won against Mother Nature.

Why is Des Linden so damn good? Des knows that there are no secrets to success in distance running. Race cross country, race track and race on the roads. Run in high school, run in college, then, spend ten years running 100 miles a week, in hot, cold and rainy weather. Eat well, hydrate and have a life outside of running. Find a hobby. All those matter.

It is great to see Des Linden running in Falmouth, one of the iconic road races. I recall running it in 1985 and 1986. It was humid, challenging, but fun. The weekend is a celebration of New England running! And Des Linden deserves the accolades from her race with destiny, aka the Boston Marathon.

Linden_Desi-Boston18.jpgDes Linden, taming the Boston Marathon, photo by PhotoRun.net

This day, Tuesday, will be your toughest day of week for much of the season. Tempo runs start today, and you will find them key to your racing this fall. They prepare you to keep mid race pace, and help callous you for the season that is approaching.

IMG_5223.jpgPrepare for your tempo run by warming up well, photo by Mike Deering/The shoe addicts,

Tuesday, August 14, 2018-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, 15 times one minute at 5k pace, one minute relaxed, cooldown

The sprint relays are about one thing, and while it sounds simple, it is tremendously complex, or there would not be so many screw ups. Running fast, while passing a baton in the legal passing zone is more than many elite teams can accomplish. At the 2018 European Athletics Championships, GBR took gold in both relays.

Bianca Williams to Darryl Neita GB.JPGNetherlands and GBR, 4x100 meters, photo by Getty Images, Berlin 2018

In the women's 4x100m, GBR ran 41.88 to take gold from the Netherlands who ran 42.15. Dina Asher-Smith had to run down NED to cement the gold for the team. Dina Asher-Smith and the GBR team come out of Berlin as a real player on the global sprint relay battles. It should also be noted that Dina Asher-Smith takes three medals home from Berlin, all gold. Dafne Schippers takes three medals as well (bronze in 100m, silver in 200m and silver in relay).

Nethaneel Michell-Blake Semi.JPG

In the men's 4x100m, GBR ran 37.80 WL with no mishaps, with Turkey in NR of 37.98 and the bronze was taken by the Netherlands with a time of 38.03.

The European Championships came to a close on Day Six. The orchestration of a great track meet is complex. One should, it is said, put the biggest events at the every end of the night, so that the fans leave wanting to come back for another day. The last day of finals were exciting, full of drama, full of celebrations, full of sorrow. In this podcast, part 3 of 4, we have Sifan Hassan fly by Eilish McColgran, who kept the pace honest for over eight laps, and then, when Lornah Chemutai Salpter misjudged laps, flew threw a final lap that no one in the field could have battled, running a new CR of 14:46.12. Eilish McColgran, daughter of Liz McColgan Nuttall, (1988 Olympic silver medalist and 1991 World Champion over 10,000m). Eilish noted that her Mum had noted that Eilish was very fit and should bust it open a bit, keeping the pace fast and insuring a strong race. McColgan did just that, and earned the silver medal.

In the steeplechase, Gesa-Felicitas Krause took the lead over the last lap and put three seconds between herself and the silver medalist. Krause took the win in 9:19.80. Berlino the mascot of Berlin was there, to welcome Gesa-Felicitas to the finish line. And the celebration began.

775199425MT00068_24th_Europ.JPGGesa-Felicitas Krause celebrating her steeple win with a large fan, Berlino, photo by Getty Images/Berlin 2018

The final day of the European Championships had just one amazing final after another. In part two of the Second Session, we feature the following: Highlights W Hammer Throw Final - Anita Wlodarczyk (POL) 1st Place M Triple Jump Final - Nelson Évora (POR) 1st Place W 1500m Final - Laura Muir (GBR) 1st Place.

Anita Wlodarczyk is the Olympic, World and European Champion. She is also the world record holder in the hammer throw. Her throw of 78.94 meters in Berlin set a championship record. Nelson Evora, the senior statesmen of the triple jump, now has a complete set of titles, with his European Outdoor title. Nelson has represented Portugal since 2001. Born in the C'ote D'Ivoire, Nelson moved from Cape Verde as a child of five. As an aside, check out the London 2017 Presser where Christian Taylor and Will Claye show some serious respect to Nelson Evora, a man still competing at top of his game seventeen years after his first international!

And then, there was the women's 1,500 meters. Laura Muir did not run in the Commonwealth Games due to Univeristy schedule. After an achilles scare at the London DL, Laura Muir focused on the 1,500m for the European Outdoors. Laura took gold with a bold move: she ran the kick out of the field, running 2:05.9 for the last 800 meters, with a 62.2 to put the field out of its misery. Only Soufia Ennoui of Poland sprinted, as she moved past Laura Weightman in the final thirty meter, taking silver to Weightman's bronze.

775199425AB00071_24th_Europ.JPGLaura Muir takes gold in the European 1,500 meters, photo by Getty Images/ Berlin 2018

Duplantis_MondoPort1-Stockholm18.jpgMondo Duplantis, in his "What me, worry?" meme, photo by PhotoRun.net (Don't get it? Go find a MAD magazine).

The men's pole vault last night, on Day six, session two of the European Athletics Championships will go down in athletics history for many reasons. Mondo Duplantis became the 23rd man to join the six meter club with his 6.00 meters. Timur Morgunov became the 24th member of the exclusive six meter club, when he cleared 6 meters. When Mondo cleared 6.05 meters, it was his second WU20 world record for the day! It also gave him the victory.

But here's more of interest. Before the compeittion, Renuad Lavillenie texted Mondo and noted that he hoped both would be on the podium, he did not care which medals, but both on the podium at the same time. I have the tweet here, and thanks to Fog City Flyers (@fogcityflyers), I have the Mondo's two jumps, Timur's 6.00 and Renaud's 5.95m.

Mondo had nine attempts and cleared eight of them, missing only at 5.80 meters, and requireing two attempts. He was in the zone! He also won his first senior continental championships on Sunday, August 12, 2018. Four men over 5.95 meters!

Well, here it is. This is Armand "Mondo" Duplantis, Sweden, clearing 6.05 meters (19ft10 1/4"). With this vault, he breaks the U20 World Record, wins the 2018 European Championship and gets the world leading mark. This vault also equals the 2nd highest outdoor vault in history, shared with world record holder Renaud Lavillenie. Yes, he is 18 years old. This is also his entrance into the 6 meter club. This was his first try at this height after clearing 6.00m. What a night for pole vault history! Side note ... about a half an hour before the start of the event, I shared a few words with Mondo and told him to have fun! He said, " yeah, but first things first." Hey @mondo_duplantis , was it fun? 👍😃 #Champ . . . . . . . Larger image at Trackandfieldimage.com . . . . . #mondoduplantis #armandduplantis #jeffcohenphoto #europeanchampionships #berlin2018 #europeanathletics #europeanchampion #polevault #athletics #trackandfield #worldrecordholder #sweden #lsu @berlin.2018 @iaaf_athletics @europeanathletics @lsutrackfield

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Mondo Duplantis had one of the finest pole vault competitions in history. He made nine attempts, and he cleared 8 times. At 5.50m, 5.65m, 5.85m, 5.90m, 5.95m, 6.00m, 6.05m Mondo cleared all on his first attempts.

Timur Morganov, ANA, cleared 6 meters for the first time.

Duplantis_Armand-Worlds18.jpgMondo Duplantis, photo by PhotoRun.net

Renaud Lavillenie, the world record holder, the Olympic, World and European Champion, showed his complete class, in complementing Mondo and embracing him after his clearance. Lavillenie, Duplantis and Kendricks (the American) are gladiators of the sky. Renaud realizes that Mondo just became a member of the six meter club twice in one day!

Thanks to Jeff Cohen, the photographer, for captureing both the jump and Mondo and Renaud's admiration of each other. That is the lesson of this fine competition.

The marathons were held on the sixth day of the European Championships. With four laps of 10k plus one lap of 2.195 meters. Over 150,000 fans watched the races develop. Both races were fascinating, with the womens coming down to the final meters, and only nine seconds between gold, silver and bronze.

Volha Mazuronak of Belarus took the gold with a final charge, running 2:26:22. In silver, in her debut, Clemence Calvin of France, battled until the final 200 meters, running 2:26.28. In bronze, Eva Vrabcova-Nyvlotova, of Czech Republish scored a NR of 2:26.31.

In the Men's race, the Usual suspects before the race did not perform. Koen Naert of Belgium took the win in a CR of 2:09:51. Tadesse Abraham of Switzerland took the silver in 2:11:24. In bronze position, Yassine Rachik of Italy scored a PB with his 2:12.09.

775199425MT00082_24th_Europ.JPGThe battle for the European Athletics Marathon title, August 12, 2018, photo by Getty Images/ Berlin 2018

This is the new update on the European Athletics season, as meets were held across Europe during the European Champs. Special thanks to our friend, Carles Baronet, who lives in Catalonia.

unidentified 2.JPGEuropean Athletics Championships, photo by Getty Images/ Berlin 2018

This is week 8, and as you see we are adding tempo runs to the workout schedules. More Fartlek as well. Remember to take the easy days easy and hydrate, eat well and sleep well. You have a mortal engine, respect it.

IMG_1602.jpgCe'Aira Brown, photo by Mike Deering/The Shoe Addicts

Monday, August 13, 2018-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Muir_Finish_1500m_Berlin_Euros_12_Aug_2018_Jane_Monti.jpgPHOTO: Laura Muir of Great Britain wins her first European Athletics Championships 1500m title over Poland's Sofia Ennaoui, Britain's Laura Weightman and Ireland's Ciara Mageean in Berlin's Olympic Stadium (photo by Jane Monti for Race Results Weekly), used with permission.


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PHOTO: Dutchwoman Sifan Hassan wins the European Athletics Championships 5000m title in Berlin's Olympic Stadium (photo by Jane Monti for Race Results Weekly), used with permission

Krause_Finish_3000m_Steeple_Berlin_12_Aug_2018_Jane_Monti.jpg
PHOTO: Gesa Krause of Germany wins her second consecutive European Athletics Championships steeplechase title in Berlin's Olympic Stadium (photo by Jane Monti for Race Results Weekly), used with permission.

The last night of the European Championships was chock full of distance races. David Monti provided us with this fine story and Jane Monti provided photos of each race. Their support, through Race Results Weekly, has been invaluable all week during the European Championships! Special thanks to David and Jane Monti of Race Results Weekly.

2018 Berlin Diary: Sunday Round-Up

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Gesa-Felicitas Krause.JPGGesa Felicitas-Krause gets a hug from Berlino after her steeplechase gold, photo by Getty Images/Berlin 2018

Somewhere, in a hotel around Berlin, the quiet melodic snoring of a few writers can be heard as, exhausted after a week of writing, missing coffee cups and little sleep, they collapse after the last night of the European Championships. Somewhere, Stuart Weir has fallen asleep, and I am sure he is too tired to snore. Thanks to Stuart Weir who wrote all week to provide our RunBlogRun readers a unique view of the 2018 European Athletics Championships, an event that EAA President Arne Sven Hansen noted was the finest he has seen since 1970, perhaps the finest ever.

775199419JC00066_24th_Europ.JPGDina Asher-Smith, Double winner in Berlin at 100m and 200m and also a tough anchor in 4x100m, photo by Getty Images/Berlin 2018

A few years ago, your favorite editor of RunBlogRun spent a few relaxed minutes with Dina Asher-Smith. She was gracious and relaxed, and just really seemed to enjoy the sport. She seems that way still today, and we shall see how things change, now that she is one of the finest sprinters in the world.

Stuart Weir wrote this fine piece about the triple gold medalist, who is also a class act.

We should trademark this one. Stuart Weir writes this column after many events, and this is a good list. Just a quick note, that we averaged just over 102,000 readers a day, and thank all of our global fans for their reading and ask them to all pass RunBlogRun along to one friend. We also thank our friend, Stuart Weir, who writes all day and night, and then, all but apologizes when he sleeps. His stories show the care and appreciation that he has for his focus, the finest athletes in the world, in the finest sport in the world.

1015150242.jpgJacob Ingebrigtsen reminding us of what he just did, photo by Getty Images/ Berlin 2018

This is the final podcast for Day 5, number 3 of 3, for the Conversations with Larry podcast series, on the 2018 European Athletics Champiopnships, produced by the Shoe Addicts, with fantastic speed. Special thanks to Mike Deering.

Highlights: M 5000m Final - Jakub Ingebrigtsen (NOR) 1st Place M 4x400m Final - Team Belgium 1st Place, & Team GBR & N.I. 2nd Place, Team Spain 3rd Place W 4x400m Final - Team Poland 1st Place, Team France 2nd Place, & Team GBR & N.I. 3rd Place.

1015150238.jpgJacob Ingebrigtsen, double winner, 5000m and 1,500m, August 11 and 12, 2018, photo by Getty Images/Berlin 2018

The fifth day of the European Championships had great track & field from morning to dusk. This is part two of three for the Conversations with Larry Podcast on the European Athletics Championships. Special thanks to the Shoe Addicts on their amazing work, special thanks to Mike Deering.

IMG_2897.jpgAdam Kszczot, photo by Mike Deering/The Shoe Addicts

Highlights: W 400m Final - Justyna Swiety-Ersetic (POL) 1st Place W Discus Final - Sandra Perkovic (CRO) 1st Place M 800m Final - Adam Kszczot (POL) 1st Place W 200m Final - Dina Asher-Smith (GBR) 1st Place

775199424AP00079_24th_Europ.JPGJustyna Swiety-Ersetic takes the 400 meters in European leader 50.41, photo by Getty Images/ Berlin 2018

This is the Conversations with Larry podcast for Day 5, part 1 of 3 for the European Athletics Championships. We hope that you are enjoying them. If you have suggestions, please email us at [email protected].

On part one, we cover the Men's and Women's 20k Race Walks, the Men's High Jump and the Women's Long Jump! This is for August 11, 2012.

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Mateusz Przybylko is first European Champ for Germany in Men's HJ since 1982! photo by Getty Images/Berlin 2018

This is the final podcast for Day 4, August 10, 2018. RunBlogRun had provided the series, Conversations with Larry, on the final events each day of the European Championships, held in Berlin, August 6-12, 2018. The series is produced by The Shoe Addicts, with special efforts by Mike Deering.

In this episode, we look at the tactical battle that was the women's 800 meters, the surprises in the men's 110m hurdle finals and the fine 1,500 meter race on the men's side, that also made history!

Ingerbrigsten_Finish_1500m_Berlin_10_Aug_2018_Jane_Monti.jpgJacob Ingebrigtsen wins 1,500 meters in Berlin! Marclin Lewandowski takes silver, Jake Wightman takes the bronze, photo by Jane Monti, for Race Results Weekly, used with permission.

In part two of three in the Conversations with Larry podcast, we discuss the Womens' 400 meter hurdles, Men's 400 meters, and Women's Javelin. All three events have their stories, and we could do an entire program on each, but we want to remind you of the enormity of the performances in Berlin. Lea Sprunger has been heptathlete, then sprinter and now hurdlers. Matthew Hudson-Smith has matured as a fine 400 meter runner and Christin Hussong surprised a few with her huge javelin victory, putting five meters plus between herself and the competition.

Enjoy part two of three for the RunBlogRun podcast for Day 4 of the 2018 European Athletics Championships. Special thanks to Mike Deering and the Shoe Addicts for the speed of delivery and quality of the work.

Hussong Javelin.JPGChristin Hussong, Gold medalist, Javelin, CR, photo by Getty Images/Berlin2018

Hudson-RooneyFL-Euros14.jpgMatthew Hudson-Smith, Martyn Rooney, 2014 European Athletics Championships, photo by PhotoRun.net

Doyle-Onuora4x4-Euro16.jpgEilidh Doyle from Anyika Onura, 4x400m, 2016 European Athletics Championships, photo by PhotoRun.net

In the 2018 European Athletics Champs 4x400 meter races, held on Saturday, 11 August, GBR took the silver in the men and bronze in the women. On the men's team, Martyn Rooney anchored, and on the women's team, Eilidh Doyle anchored.

Stuart Weir wrote this column in praise of the two veteran relay runners, who understand the very essence of the word, "team".

Johnson-Thompson Hep 800.JPGKatrina Johnson-Thompson pushes the 800 meters, final event in the Euro Champ's exciting heptathlon, photo by Getty Images/Berlin2018

Nafi hurdles.jpgNafissatou Thiam, 100m hurdles, Euro Champs heptathlon, photo by Getty Images/Berlin2018

The nature of the heptathlon is that seven events challenge one to the very core of the athlete. For two days, Katrina Johnson-Thompson and Nafi Thiam battled each other, event by event, giving their all to the disciplines. A most entertaining Heptathlon, plus a fine triple jump and a high jump where two women achieved 2 meters. This is part 1 of 3 for day 4 of the RunBlogRun podcast, Conversations with Larry.


Mazuronak_Bloody_Face_Berlin_Marathon_12_Aug_2018_Jane_Monti.jpg
PHOTO: Volha Mazuronak of Belarus (right) leads the field of the 2018 European Athletics Championships marathon after suffering a bloody nose (photo by Jane Monti for Race Results Weekly), used with permission.

Mazuronak_Finish_Berlin_Marathon_12_Aug_2018_Jane_Monti.jpgPHOTO: Volha Mazuronak of Belarus wins the 2018 European marathon title in Berlin in 2:26:22 (photo by Jane Monti for Race Results Weekly), used with permission.

Ladies_Podium_Vrabcova_Mazuronak_Calvin_Euro_Champs_Berlin_Marathon_12_Aug_2018_Jane_Monti.jpg
PHOTO: The bronze, gold and silver medalists in the marathon (left to right) at the 2018 European Athletics Championships: Eva Vrabcova of the Czech Republic, Volha Mazuronak of Belarus and Clemence Calvin of France (photo by Jane Monti for Race Results Weekly), used with permission.

Both European Championship marathoners were quite satisfying races to observe and the loop courses encouraged a strong crowd. Here's David Monti's fine article for the European Champs marathons. Special thanks to Jane Monti, who has been cranking out some fine photos from this weeks championships.

775199424AP00146_24th_Europ.JPGSandra Perkovic, Discus Deity, 11 August 2018, photo by Getty Images/ Berlin 2018

Here's the best quote, surprise of Day, Best Performances for Day 5. Alfons Juck provides this for his readers each and every day of the championships. Watch for our reports on Day six today!

Your long run is key to your success. Remember to get one in each Sunday. Find some varied courses and terrain, as it is healthier for your feet.

Hoka One One 1.jpgHOKA ONE ONE, to learn about this fine brand, please check www.hokaoneone.com

Sunday, August 12, 2018-65-70 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

EATimetable_English-Berlin 2018.jpgStuart Weir, who has written about nearly every session, has some thoughts on improving the schedules for upcoming championships. Here's a his observances after Day five of the 2018 European Championships.

Ingebrigsten_Ingebrigsten__Finish_Berlin_11_Aug_2018_Jane_Monti.jpgJacob Ingebrigtsen wins his second gold, at 5,000 meters, 11 August 2018, photo by Jane Monti, for RRW, used with permission

1015150238.jpgJacob Ingebrigtsen wins 5000 meters, 11 August 2018, photo by Getty Images/Berlin 2018

David Monti captures the moment with the second gold medal by Jacob Ingebrigtsen of Norway. Using a 54 second final lap, Jacob made sure no one could challenge him. David also writes about Adam Kszcszot, who took his third 800 meter European title, and showed once again, why the Polish star is one of the best tacticians in the sport. Special thanks to Jane Monti, RRW, who captured some exciting moments in both the 5000 meters and 800 meters.

775199424HL00075_24th_Europ.JPGMalaika Mihambo, Gold medalist, Long Jump, August 11, 2018, photo by Getty Images/Berlin 2018

775199424HL00074_24th_Europ.JPGMalaika Mihambo, Gold Medalist, Long Jump, in front of the media, 11 August 2018, photo by Getty Images/Berlin 2018

The Long Jump was an amazing event on 11 August. The lead changed several times and the silver and bronze medals changed several times. In this feature, Stuart Weir lets us see how the event unwound and how the athletes reacted to the competition and who it will affect them in the future.

775199424AP00146_24th_Europ.JPGSandra Perkovic, Discus Deity, Saturday, August 11, 2018, photo by Getty Images/Berlin 2018

775199424HL00086_24th_Europ.JPGSandra Perkovic, Discus Deity, photo by Getty Images/Berlin 2018/European Athletics

Sandra Perkovic is the most under rated women athlete in the world. Perhaps, take the women notation out and write this, Sandra Perkovic is the most most underrated elite athlete in the world. Her domination of her event is supreme. If you spend five minutes watching the pride of Croatia, you can see a)Sandra loves to compete, b)Sandra loves to be an example for other athletes. From this column it is obvious that Stuart Weir worships her. And so do we at @runblogrun. Sandra Perkovic, like many of our favorite athletes, uses her sporting talent to encourage the next generation, and that, we believe is a good thing (taking quote from Martha Stewart, food maven who cooks with Snoop Dog).

Hussong Javelin.JPGChristin Hussong, Javelin Gold, Germany, Best Quote of day, photo by Getty Images/Berlin 2018

From Stuart Weir, to Conversations with Larry, we at RunBlogRun want to give you a complete picture of the 2018 European Athletics Championships. That is why we rely on our partners, Carles Baronet, (check out his report 26), Alfonz Juck, with EME News, and Race Results Weekly. Alfonz runs EME News, and they provide Best quote, Surprise of the day, Performances of the Day for Day 4. We hope you enjoy them as much as we do.

The men's 1,500 meters in Berlin was an absolutely amazing race. Stuart Weir has captured it below. Stuart called it an epic race, and as he uses the term "epic" much less than I do, then, I suggest that we believe him! Watch it on You Tube when you can! Stuart Weir also asked me if I liked the piece, and I must say, it is my favorite of the week.

17 years old! Take a bow @jakobing #EC2018

A post shared by European Athletics (@europeanathletics) on

This is Stuart Weir's piece on Matthew Hudson-Smith, who had an absolutely nightmere start to his year of 2018. Matthew Hudson-Smith overcame that Commonwealth nightmere and has won the 400m title in Berlin. Stuart Weir also reveals a hobby that Matthew Hudson-Smith has that is, well, quite legal.

This Saturday was for a time trial or a 5k road race. Time to start testing yourself. The season is six to eight weeks away, but time to see where you are at.

IMG_5223.jpgHOKA ONE ONE, to learn more about this brand, please go to www.hokaoneone.com.

Saturday, August 11, 2018-warm up, 2 miles on the track, at current race 5k pace, so if you can run 18 minutes for 5k, then, you run 2 miles in 11-11:30, then cooldown, This is a 7/8ths effort, pace is key. Do nothing more that what is asked.

Ingerbrigsten_Finish_1500m_Berlin_10_Aug_2018_Jane_Monti.jpgPHOTO: Jacob Ingebrigtsen (right) wins the 2018 European Athletics 1500m title over Poland's Marcin Lewandowski (far left) and Britain's Jake Wightman (center). Henrik Ingebrigtsen finished fourth. (Photo by Jane Monti for Race Results Weekly)

Ingerbrigsten_Brothers_Flag_Berlin_10_Aug_2018_Jane_Monti.jpgPHOTO: The Ingebrigtsen brothers, Henrik (left), Jakob (center) and Filip celebrate Jakob's 1500m title at the 2018 European Athletics Championships in Berlin (photo by Jane Monti for Race Results Weekly)

The 1,500 meter final, the 800m semis, 1,500m semis and steeple semis alluded to the exciting final two days of the European Championships. But the 1,500 men's final showed how precocious the youngest Ingebrigtsen brother, Jacob is, with his historic title in Berlin. Here is how David Monti saw it! Thanks to Jane Monti for the fine pictures she has provided for the RRW columns, which we use with permission.

So, that is the nature of our sport.

There are medals, there are near misses and there are disappointments.

Face it, you bring the finest athletes from the 51 member strong European Athletics Association, and you are going to have some people who rise to the occasion, and some, who do not. While a clean clearance in the high jump looks easy, it has probably taken twelve to fifteen years of work, injuries and dreams achieved and many foiled.

Here is Stuart Weir's column on day four of British achievements on Day 4. It might be his most important column of the week. Our sport looks easy, running, jumping and throwing. But those wonderful moments, that final kick that takes one from sixth to second, that flick of the wrist that achieves that close clearance over 2 meters, and that final lean that takes the long jumper over 8.25 meters, all took a lifetime to perfect.

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This is part two of Day Three, Thursday, August 9, 2018 at the 2018 European Athletics Championships. In part of Conversations with Larry, we will disuss the following three events:

1. The Women's Pole Vault. As the event continues to explode globally, Katerina Stefanidi, Olympic and World Champion, returned to the top of the world with her win and defence of the European Athletics Championships with her CR of 4.85 meters.

2. The Men's Steeplechase-Meheidine Mekissi-Bennebad took his fourth European Championships title over the steeplechase, using a last lap of 59.8 to cement his win. This is Meheidine's fifth European Outdoor title.

Mekhissi_Flag_Five_Fingers_3000m_Steeple_Berlin_09_Aug_2018_Jane_Monti.jpgMeheidinne Mekhissi-Bennebad's Five Fingers for his five European titles (4 in Steeple, 1 in 1,500 meters) photo by Jane Monti, Race Results Weekly, used with permission.

3. The Women's 100 meter hurdles-Well, a Belorussian won, but not Alina Talay. Elvira Herman took the 100 meter hurdles in 12.64, and surprised a few of the 35,000 plus fans in the Berlin Olympic Stadium.

Special Thanks to The Shoe Addicts for the podcast series.

Rohler_Thomas1-RioOlyG16.jpgThomas Rohler, European Champion, Javelin, photo by PhotoRun.net

Thomas Rohler dominated the javelin in Berlin, but his quote reminds us all that, Germany's tremendous javelin talent was tremendous hard work. Here's the Quote of the Day, Surprise of the Day and other great info to make European Athletics Championships even more fascinating. This is the Best Quote from day 2.

Day Three in Berlin was warm, and the competition was even hotter. We broke the podcast into two sections, discussing three events on each podcast. On part one we discussed the following:

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1. The Men's 400 meter hurdles-Karston Warholm, after five Diamond League races where he took second, dominated the European Champs, with, perhaps, his finest race of the season, winning in 47.64, a European U23 record.

2. The Men's Javelin-Thomas Rohler dominated this event, won here, with a 89 plus meter throw. Taking second for Germany was Andreas Hoffman, with Kirt Mangus of Estonia, fresho off his NR, taking the bronze.

3. Day one of the hepathlon ended with a fine battle from Katerina Johnson-Thompson and Nafissatou Thiam. KJT showed a new confidence in staying in the mental game and Nafissatou Thiam played the role of the Zen master, knowing that her second day was strong and that having a close competition was great for both stars.

4. In the 200 meters, Ramil Guliyiev took the win in a brilliant 19.76. His turn continues to improve as Nathaneel Mitchell-Blake battled Alex Wilson, both timed in 20.04, with Mitchell-Blake using a well timed last fifty meters to get the nod in the silver position.

pf_1_ATM002101 200m Men.pngThe closest race of the night was the Men's 200 meter final! Here's the photofinish photo, courtesy of European Athletics

Special thanks to The Shoe Addicts for their work on these daily podcasts, with Mike Deering getting a special nod of appreciation.

Krumins_Susan5kQ-London17.jpgSusan Krumins, photo by PhotoRun.net

Susan Krumins of the Netherlands took the silver medal in the 10,000 meters. The conditions in the 10,000 meters were very difficult and Susan got herself across the finish before she collapsed. Susan is the winner of the quote of the day for Day 2.

This is Friday, August 10, 2018 in week seven of our HOKA ONE ONE Summer mileage program. Today is a moderate run, with six stride outs. Make sure you warm up and cooldown.

Hoka One One 4.jpgTo learn about HOKA ONE ONE, please go to www.hokaoneone.com.

Friday, August 10, 2018, warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Stuart Weir wrote this piece about Laviai Nielsen, who ran two PBs in Berlin so far in the 400 meters, and has battled runners much faster that her, to run the fastest qualifying times of the week so far.

Stuart Weir met Laviai on a bus coming back from a meet, and they actually spoke. Amazing what can happen on a bus.

Here's Stuart's column on this fine young British quarter miler.

Lavinia Nielsen, 400m skysports.jpgLaviai Nielson, photo courtesy of Skysports.com

Mekhissi_Carro_Chiappinelli_3000m_Steeple_Berlin_09_Aug_2018_Jane_Monti.jpgPHOTO: France's Mahiedine Mekhissi-Benabbad (right) exits the water jump with Italy's Yohanes Chiappinelli (in the water), Spain's Fernando Carro, and Italy's Ahmed Abdelwahed at the 2018 European Athletics Championships in Berlin (photo by Jane Monti for Race Results Weekly), used with permission.

Mekhissi_Flag_Five_Fingers_3000m_Steeple_Berlin_09_Aug_2018_Jane_Monti.jpgPHOTO: France's Mahiedine Mekhissi-Benabbad holds up five fingers to signify his five continental titles after winning the steeplechase at the 2018 European Athletics Championships in Berlin (photo by Jane Monti for Race Results Weekly), used with permission.

The mercurial Mahiedine Mekhissi-Benabbad took his fourth title, using a 59.8 last lap in the steeplechase, giving him his Fifth European title. Here is how David Monti of Race Results Weekly saw it. And thanks to Jane Monti for the two pictures from the Steeplechase held today, August 9, 2018, in Berlin, Germany's Olympic stadium.

Mitchell_NethaneelSF1-London17.jpgNathaneel Mitchell-Blake, 200 meters, London 2017, photo by PhotoRun.net

Mitchell-Bolt-Coleman4x1m1b-WC17.jpgEpic 4x100 meters, London 2017, Mitchell-Blake, Bolt, Coleman, photo by PhotoRun.net

Ujah-Gemeli-Talbot-MitchellA-WC17.jpgGBR's gold medal 4x100m: Ujah, Gemili, Talbot, Mitchell-Blake, London 2017, photo by PhotoRun.net

Nathaneel Mitchell-Blake is a good bloke. I met him at Global Athletics and Marketing's press day last year in Vegas. We had a fun time, and fun interview. I appreciate his articulateness and his sense of humor. His silver medal today, in European Champs 200 meters is from lots of blood, sweat and tears as a famous Briton noted five decades ago.

Stuart Weir speaks to these athletes, as I have, over the years that are key to their athletic development. With some of the athletes, you develop a special bond. Stuart Weir closes with the highest praise we can given athlete, or a human being in the current Zeitgeist.

Good on you, Nathaneel! You did it the old fashioned way, you earned it.

Stuart Weir wrote this piece on the heptathlon. He gently reminded me that he wanted it up sooner rather than later. Yesterday, I had spend much of the day dealing with a possible lung infection and then, a clean bill of health on my heart surgery number two, (no flutter anymore). I am editing from my little house in Fort Atkinson, Wisconsin, as the rain comes tumbling down and we await a large thunderstorm. I do my walks in between the heat, and then, subsequent storms.

IMG_0192.jpgKaterina Johnson-Thompson, London 2017, photo by Mike Deering/The Shoe Addicts

Our coverage of Europeans is nearly 24/7. Between Stuart Weir's timely articles, and my social media (each round, on Twitter, all medalists and top six on Instagram, and most of it on Facebook). We also post stories from European Athletics.

Weather is part of story in Berlin. Terribly warm. Hydration is an issue. I am reminded of the 1992 U.S. Olympic Trials in New Orleans, where the basic temperature on the track during the decathlon was near 118 degrees.

IMG_1579.jpgNafissatou Thiam, London 2017 gold medalist, photo by Mike Deering/The Shoe Addicts

In Berlin, Germany this week, we have an athletic treat. Nafissatou Thiam, the Olympic and World Champion, and Katerina Johnson-Thompson, the gold medalist at World Indoors and gold medalist at 2018 Commonwealth Games.

Nafissatou Thiam is the most talented heptathlete that @runblogrun has seen since Swedish hep goddess Carolina Kluft. Katerina Johnson-Thompson is extremely talented, but is just realizing her talents, and in Berlin she is showing her true talent, her competitive nature. Stuart Weir was fortunate to speak with Toni Minichiello, the former coach of Jessica Ennis Hill, the finest heptathlete of her generation.

Stuart details the first day, and tantalizes us with day two!

This is what sport is all about!

Lornah Chemutai Salpeter .jpgLornah Chemutai Salpeter runs into history books in 10,000m, photo from BBC sports

Arthur Abele.jpgArthur Abele is the King of his domain, and for Tuesday, all of Germany, with his decathlon victory, by Getty Images/European Athletics

paulina Guba przegladsportowypl.jpgPaulina Guba took the gold on her very last throw, and the last one of the competition in the shot put, photo courtesy of przegladsportowy.pl

Tentoglou_Miltiadis-Stockholm18.jpgMiltiadis Tentogolou wins LJ in 8.25m for Greece! photo by PhotoRun.net

Gudzius_AndriusR1-Oslo18.jpgAndrius Gudzius took the discus gold on his very last throw in an epic 68.46 meter throw! photo by PhotoRun.net

Day two was magnifiscent. In spit of 100 plus temperatures, Berliners were in the stadium cheering on all of the athletes. Some amazing moments, from Paulina Guba's last gasp shot put win to the huge throw from Andrius Gudzius to take the gold from Daniel Stahl in the discus. A very pleasing decathlon for the German fans, and a historic 10,000m victory for Isreal, plus the Netherlands Kumins made it over the line, taking the silver as she collapsed. And finally, Greek long jumper MIltadias Tentoglou take the LJ with a leap of 8.25 meters.

All that on our Conversation with Larry. Special thanks to Mike Deering of the Shoe Addicts for working with you know who on getting my audio and photos.

The seven weeks that you have been preparing have put your body through some challenging days. Thursdays are a tough one. Hill repeats are the best type of weight lifting and speed development. They also callous you for racing. Remember to hydrate and remember to check your shoes!

IMG_5224.jpgHill workouts will help you through cross country and track season! photo by Mike Deering for The Shoe Addicts

Thursday, August 9, 2018-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

The evening session in Berlin on Day 1 was tremendously hot. With temperatures at 101 F or 38 degrees Celcius , the temperatures began to cool down a bit, but the addition of the heat and humidity affects all of the athletes.

Poland won the hammer throw and shot put, actually taking gold and silver in both! In the 100 meters, GBR won gold in both men and women and added silver in the men's race. For France, the tight win in the 10,000 meters started the medal run for France, who had just been surprised by Kevin Mayer's tragedy in the Decathlon Long Jump.

Special thanks to The Shoe Addicts.

Nowicki_Wojciech-WC17.jpgWojiech Nowicki, gold medal in the Men's Hammer Throw, photo by PhotoRrun.net

The first session of the European Chamionships on Day 1 had two finals, the 50k Race walks for both men and women. Here is our first Conversation with Larry on the European Championships sessions. We will try to do one to two a day during the championships. The reports are short and sweet, focused on key impressions we had from the events.

We hope you like the series, let us know at [email protected] Special thanks to the Shoe Addicts for preparing this podcast.

Henriquest 50k getty euro 2018.jpgInes Henriques wins 50k, photo by Getty Images/European Athletics

Stuart Weir wrote this piece on the semi final performances of the Men's GBR team in Berlin. Martin Hudson-Smith showed his talents in the 400 meters, as did Natheneel Mitchell-Blake and Adam Gemili.

Stuart Weir writes about the success of GBR athletes in the semi finals for Wednesday, August 8, Day 2 of the European Championships. All was complicated with very warm conditions.

20180808_101802.jpgFans on August 8, 2018, photo by Stuart Weir

Stuart Weir has an opinion on many things. His thoughts on the Exemptions Rule, where, in the sprints, 12 athletes qualify per their season rankings and 12 qualify by making it through the rounds. This Rule is being used in Berlin, Germany and it does not make Stuart Weir a happy camper. Read on, dear readers.

20180808_092002.jpgBerlino the Bear appears, Day 2, Session 1, 8 August 2018, photo by Stuart Weir

It is Wednesday, August 8, 2018, and today is a moderate run plus some stride outs. Enjoy your run and work on those stride outs. Remember to warm up and cool down.

Hoka One One 6.jpgTo learn more about HOKA ONE ONE, please go to www.hokaoneone.com.

Wednesday, August 8, 2018, -warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

One of my favorite columns to read is EME News, the work of Alfons Juck and his team on the Quotes of Day, and other esoterica only found at Championships. Here is the column for day one.

20180807_191631.jpgBerlin Olympic Stadium, 7 August 2018, photo by Stuart Weir

In the hot and humid conditions of the morning session, two 50,000 meter Race walks were held. Portugal won the womens' 50k Race Walk as Ines Henrique won in a Championship record. Ukraine won the men's as Maryan Zakalnytskyy took the Men's 50k.

In the evening, the men's 10,000m, men's shot put, men's hammer throw and men's and women's 100 meters held finals. Here are some of our comments on the events as the European Championships ends Day 1 and prepares for Day 2!

20180807_200748.jpgThe sun goes down from Berlin's Olympic Stadium, 7 August 2018, photo by Stuart Weir

Henriquest 50k getty euro 2018.jpg

Portugal's Ines Henriques won the inaugural staging of the women's 50km race walk at the Berlin 2018 European Athletics Championships, from Getty Images/European Athletics

The 50,000 meter Race Walks are the longest events in the Olympic and World Championship schedules. In 2018, the European Athletics Championships introduced the women's 50k Race Walk. Both events were run in very difficult conditions, which are de rigeur for the endurance events. Here is the report from European Athletics.

Amdouni_Morhad_Winning_Euro_10000m_Berlin_07-Aug-2018_Jane_Monti.jpg
PHOTO: Morhad Amdouni wins the 2018 European Championships 10,000m over Belgium's Bashir Abdi, Italy's Yemaneberhan Crippa and Spain's Adel Mechaal (photo by Jane Monti for Race Results Weekly)

There is hot weather all over Europe. In France, England and Scandanavia, it is even hotter than Berlin, Germany. Day One had some big surprises, with Christoph Harting and Piotr Malachiowski not getting a legal throw in the discus. French decathletes, all three in fact, did not find a way to take a legal long jump and were no longer factors in the Decathlon.

The 50,000m Race walk were held at 8.30 in the morning, already hot and humid. Ukraine won the men's 50k Race Walk and Portugal's Ines Henriques took the inaugural 50k Race Walk for women. Terribly hot conditions, and the athletes felt it.

In the evening session, Poles went 1,2 in the Men's shot put and Mens' Hammer. Britian would not only win both 100 meters right after the 10,000 meters, but take gold and silver in the men's 100 meters.

The 10,000 meter Men's race, featured several athletes who had run poorly in 10,000 meter races prior to this race. They also had a 4th placer in the London 1,500 meters, moving up to 25 laps. After 24 and 3/4 laps, four men were together. Who would be the winner?

Here's how David Monti, our friend from Race Results Weekly saw the race on Monday, August 7, 2018.

Hughes_ZharnellQ1a-Beijing15.jpgZharnel Hughes, photo by PhotoRun.net

It is now Tuesday, August 7, 2018. Time for Fartlek. Today you have 12 times 2 minutes hard, 3 minutes easy. It will be tough, and it will challenge you, but it is what you need today.

Brown_CeAiraLeds-Martinez18.jpgCe'Aira Brown has set five Pbs at 800 meters this summer of 2018, photo by Kevin Morris/KevMoFoto

Tuesday, August 7, 2018-Fartlek, warm up, 60 minutes, 12 times 2 minutes hard, three minutes recovery, cooldown

Robertson_Jake1e-B2B18.jpgJake Robertson, winner, 2018 Beach to Beacon 10k, 4 August 2018, photo by Kevin Morris/Kevmofoto

Tuei_Sandrafelis1-B2B18.jpgSandra Chebet Tuei, winner, 2018 Beach to Beacon 10, 4 August 2018, photo by Kevin Morris/KevMoFoto

CAPE ELIZABETH (USA, Aug 4): New Zealand's Jake Robertson and Kenya's Sandrafelis Chebet Tuei took the wins in the Beach to Beacon 10km. Robertson led from the start and went on to produce the biggest ever winning margin in the 21 years of the race. His 27:37 - nine seconds slower than his 2018 best which sees him fifth on the world rankings - put him 50 seconds ahead of Kenya's Stephen Sambu. American Ben True from the hosting state of Maine, was third with 28:29. Shadrack Kipchirchir (28:45) and Amedework Walelegn (29:13) were next. Callum Hawkins was seventh in 29:16, while Tariku Bekele (10th in 29:39) was also of note. Chebet Tuei was timed at 31:21 in a much closer race for top woman. Ababel Yeshaneh of Ethiopia ran 31:26 for second and American Molly Huddle was third with 31:40. Pauline Kamulu Kaveke (31:56) and Emily Sisson (32:20) were fourth and fifth respectively. Buze Diriba (sixth, 33:18) and Gwen Jorgensen (eighth, 33:21) were other notable finishers.

Churandy Martina, 8:6:18 getty .jpgChurandy Martina is the defending champion of the men's 100 meters, from the 2016 European Athletics Outdoor Championships, held in Amstersdam. Churandy, an athlete who represents the Netherlands, ran 10.24 for the qualifying Men's round. What follows is the report on the qualifying day, which sounded very entertaining. The report is from European-Athletics.org, a superb site for all things European Athletics.

Please read our preview columns and watch for our coverage of each Day of the European Championships from Berlin, Germany.

That Berlin, Germany will be a fine host of the 2018 European Athletics Championships is a fact. Kudos to the European Athletics Association on the innovations that they are introducing in Berlin. Also, the amount of content on Twitter, Facebook, Instagram is excellent. My only beef is that the US and Canada readers will be unable to see the European Championships streaming content. At RunBlogRun, we have covered the last four Euro Indoors and last four European Outdoors, and our numbers will average 150,000 plus a day, with strong viewer and readership from US. My humble suggestion is a highlights reel, 3 minutes, just like Diamond League for your fans in US and Canada.

Guliyev_RamilR-Oslo18.jpgRamil Guliyev, photo by PhotoRun.net

In the hours before the 2018 European Athletics Championships, the quotes from Michael Johnson's interview in the Sunday Times magazine, which were found by our friend, Stuart Weir, make sense.

Michael Johnson makes it clear that, for the sport to not be the little fiefdom it currently is, drastic change will be needed.

I think he should be heard out.

In my mind, the kernal, the essence of the sport is what people want. How do we capture that? We have build such expensive monstrosities that it becomes very hard to replicate.

I love championships, they are my favorite events to attend. But how do we allow the sport to grow?

Micheal currently does commentating for BBC Sports at the major events, such as Commonwealth Games, European Championships, World Championships and Olympics. His comments are biting, but, in my estimation, honest. I wish he would be used on U.S. television, but such is not the case.

Johnson-Hart-MJInvit05.jpgMichael Johnson, Coach Clyde Hart, 2005, photo by PhotoRun.net

Safely through to the 100m semis....! 🙌 #EC2018 #TheMoment #athletics

A post shared by European Athletics (@europeanathletics) on

Q Day
BERLIN (GER, Aug 6): Title defender Churandy Martina 10.24 and German Lisa Kwaiye 11.30 were the fastest in the 100 m qualification round. In the 400 m Hurdles French Victor Coroller 50.10. In technical events top marks for Miltiadis Tentoglou in long jump (815, +1.3), Pawel Fajdek in hammer (77.86) and at Breitscheidplatz in shot put home David Storl 20.63. Major casualties were in long jump home Howard and Ukrainian Mazur not advancing into finals, in hammer Turkish Apak, French Bigot and Dutch Comenentia, in shot Croatian Mihaljevic. On the track Briton Rodger (Greene was injured) at 400 m hurdles, injured Ukrainian Stuy in the 100 m and in men 100 m German champion Kranz, former Spanish record holder Rodriguez and French Rene.

Very happy to wish Karsten Warholm good luck in ECH starting tomorrow

A post shared by Svein Arne Hansen (@sventhepresident) on

Hansen expects strongest ever Championships
BERLIN (GER): EA President Svein Arne Hansen described the upcoming Berlin 2018 European Athletics Championships as the strongest ever. The competition gets underway tomorrow and will involve seven reigning Olympic champions, 15 reigning world champions and 34 individual gold medallists from the 2016 European Championships in Amsterdam across the six day competition. "I think it's the strongest championships we have ever seen," Hansen said at the pre-event press conference held in the city's Royal Porcelain Manufactory. "Berlin is ready. I was elected three years and some months ago, and I think what I've been looking forward most to in those three years is these championships. It's a really, really special place to be. We are so proud that we are bringing every top athlete in European Athletics to compete in these championships. That is going to secure the success of this event."

This is Stuart Weir's preview of the European Championships and excuse for why he did not go to Glasgow. In 2014, Stuart Weir and I met there and I told Scottish media team that I was beginning a request by US to join the Commonwealth Games. It was a joke, but besides feeding me haggis for 18 days. My stomach recovered just in time for Beijing (seriously, I loved Scottis food and I eat fresh veggies and tofu every day even in the states).

We thank Stuart for working with RunBlogRun on this and every other major event in 2018.

media view of the track.JPGView of Berlin Olympic stadium, Media seating, 5 August 2018, photo by Stuart Weir

The European Athletics Championships begin this evening, August 6. The official programs begin on Tuesday, August 7, 2018 and go to Sunday, August 12, 2018. Here's the event by event preview from EME News.

Perkovic_Sandra1c-Rome18.jpgSandra Perkovic, going for discus title five, photo by PhotoRun.net

Wlodarczyk_AnitaW-WC17.jpgAnita Wlodarczyk, photo by PhotoRun.net

Ingebrigtsen_FilipFH-Euros16.jpgHow many Ingebrigtsen brothers will win medals? photo by PhotoRun.net

Your workout today includes a moderate run plus six stride outs. Take the workout one part at a time. Warm up well, run at a conversation pace, and then, do strideouts, either on flat pitch, or track, then, cooldown well and get your wet clothes off.

Hoka One One 5.jpgHOKA ONE ONE, to learn more about the brand, go to www.hokaoneone.com.

Monday, August 6, 2018-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Doubles for Semenya and Ta Lou
ASABA (NGR, Aug 5): Kenya was the top country of 21st edition of the African Championships with 11 gold medals. In the women's steeplechase World record holder Beatrice Chepkoech clocked 8:59.88 without any pacemaking.Celliphine Chespol was a distant second nearly 10 seconds back, clocking 9:09.61, with Fancy Cherono taking bronze. Caster Semenya won after 400 m also the 800 m 1:56.06 over Francine Nyionsaba 1:57.97 and Habitam Alemu 1:58.86. In the men's 5000m it was Edward Zakayo, who as 16-year-old emerged prominently on the scene after winning the world U20 title over the distance last month, to take centre stage in 13:48.58 win. Second Getaneh Molla 13:49.06 and third Yemane Haileselassie 13:49.58 to capture one of Eritrea's two medals at these championships. World champion Elijah Manangoi clocked 3.35.20 to win the 1500 m over Timothy Cheruiyot 3:35.94 and Ronald Musagala of Uganda 3:36.41. Meanwhile on the infield, 2015 world javelin throw champion Julius Yego won his specialty with a second round 77.34 effort. Kenyan quartet of Aron Koech, Alphas Kishoyian, Jared Momanyi and Emmanuel Korir brought the curtain down on Asaba 2018 with victory in the 4x400m relay in 3:00.92, a championships record. South Africa was second in 3:03.50 followed by host Nigeria in 3:04.88. Kenya's medal haul began in the early morning hours with when Samuel Gathimba prevailed in the 20km race walk, clocking 1:25:14 to beat South African Lebogang Shange by 11 seconds. Ncincihli Titi took a convincing victory in the men's 200m in 20.46 with Nigeria's Oduduru Ejowvokoghene edging Luxolo Adams to prevent a South African 1-2. Both clocked 20.60. On the infield, Ischke Senekal took top honours in the shot put reaching 17.24m to win. Nigeria's gold medal total was bolstered by Glory Nathaniel who won the host's first title of the day, taking the 400m hurdles by more than a second in 55.43. Grace Anigbata won the triple jump with a 14.02m leap in the second round, before Nigeria also claimed the penultimate event, the women's 4x400m relay, prompting the day's loudest roar from the nearly-packed house in 3:31:17. Marie Josee Talou completed the sprint double with 22.50 win in the 200 m. Odile Ahouanwanou of Benin scored an upset victory in the heptathlon, tallying 5999 points to beat defending champion Marthe Yasmine Koala of Burkina Faso by 32 points. Erika Nonhlanhla Seyama of Swaziland took the women's high jump at 1.83m. Yamjaleye Beletew Mitiku opened the day with a surprise victory in the women's 20km race walk, defeating favourite Grace Wanjiru of Kenya by more than four minutes in 1:31:46. Based on IAAF report.

🐍

A post shared by Caster Semenya (@castersemenya800m) on

The final day has Justin Lagat smiling as Kenya moved up the medal count to numero uno in the African Athletics Championships after a clearn sweep in the women's 3000m steeplechase, gold and silver in men's 1,500m and gold in Men's 4x400m, silver in women's 4x400m and a sensational win in Mens' 5000 meters! Here's how Justin Lagat saw the final day in Asaba, Nigeria!

Chepkoech_Beatrice-Monaco18.jpgBeatrice Chepkoech, adds African Champs gold to her WR from Monaco, photo by PhotoRun.net

Manangoi_ElijahFH-WorCH17.jpgElijiah Manangoi, London 2017, added Commonwealth Games in April 2018 and now African Champs on August 5, 2018, photo by PhotoRun.net

IMG_1462.jpgNafissatou Thiam, London 2017, photo by Mike Deering/The Shoe Addicts

IMG_1572.jpgAdam Kszczot, 800 meters, London 2017, photo by Mike Deering/The Shoe Addicts

IMG_1947.jpgDafne Schippers, London 2017, photo by Mike Deering/The Shoe Addicts

Conversations with Larry is a series that I began last year, at the suggestion of my son, Adam. Produced by the Shoe Addicts, our digital partners, I am allowed three minutes to speak on ANY subject. This was a long one, 4 minutes, but we will be attempting daily 2 minute updates on key moments in the European Athletics Championships as a way of updating you, our readers, and also not annoying European Athletics and not breaking their media non right holders rules.

Special thanks to Mike Deering on this one. Of course, my ideas come on walks and creativity does not have a clock. Somehow, Mike found time to get this one done.

1936 remembered.JPG1936 Remembered, 5 August 2018, photo by Stuart Weir, Berlin Olympic Stadium

P1080486.JPGBerlin Olympic Stadium, 5 August 2018, photo by Stuart Weir

P1080491.JPGBerlin Olympic Stadium, final set up, 5 August 2018, photo by Stuart Weir

graffiti- on the Berlin wall.jpgGrafitti on the Berlin Wall, courtesy of Visit Berlin

Checkpoint-Charlie- a crossing point between East and West.jpgCheckpoint Charlie, during Cold War, you crossed from West to East here, courtesy of Visit Berlin

brandenburg-gate-417890__340.jpgBrandenburg Gate, Berlin, Germany, courtesy of Visit Berlin

berlin-cathedral-2036179_960_720.jpgBerlin Cathedral, Berlin, Germany, courtesy of Visit Berlin

Here's the first of two introduction articles from our friend, Stuart Weir, on Berlin, the host of the 2018 European Athletics Championships. We thank Stuart for his coverage and his keen observation skills.

From the editor of RunBlogRun: My last time in Berlin was in 2012. He was also in Berlin at the 2009 World Championships. I describe Berlin as like the city of San Francisco, only that they speak German. It is a wonderful city, with art, historic buildings and over 175 nationalities, making it a true open city. In 2009, I was staying at a flat and returned around 2 am. The owner of the Chinese restaurant near me was playing checkers I believe with a neighbor. He made me dinner, chatted a bit and I was touched how welcome that they made me feel. Good impressions never leave.

LAEM18_AKKREDITIERUNG_EC_LOGO.png

IMG_4302.jpegCharlene Lipsey before Saturday fun run with the pros, photo by Jeff Benjamin, August 4, 2018

The 2018 European Athletics Championships begin Berlin, Germany on 6 August with a qualifying day. Here's a fantastic reference for you, courtesy of Carles Baronet and Track in Sun, his blog. The most accurate results up to this weekend! Enjoy!

Olympiastadion_Berlin_Sep-2015.jpgThe Berlin Olympic Stadium, courtesy of European Athletics/Getty Images

Link for complete schedule for 2018 European Athletics Championships, courtesy of European Athletics: EATimetable_English-Berlin 2018.pdf

Joanna Thompson is an elite marathoner who runs for Reebok's ZAP Fitness training group. This past April, in conditions dreamed up only by Mother Nature, Joanna finished tenth in the elite race. After that race, Joanna sent us, at my request, a fine piece on her travails in Boston, "Racing on an Imperfect Day". We hope you take the time to read it if you have not, as of yet. Joanna captures the Miles of Trials and Triales of Miles, as writer John Parker made famous in his iconic novel, Once A Runner.

Joanna was going to cheer on her friends at the Sir Walter Miler. Here's her fine piece on the origins for this wonderful event. Again, our celebrations of sport around the world, especially ones like Sir Walter, show that the potential of our sport is endless. We hope to see more articles from Joanna Thompson, for, like her running, her writing continues to develop into a fine talent.

IMG_4271.jpegThe crowd, Sir Walter Miler, Number 5, 3 August 2018, photo by Jeff Benjamin

Long runs are for Sundays. Todays is 60-65 minutes. Keep it at a conversational pace, and maybe, run on some trails. I always used to run on roads, trails and soft ground to give my runs some variety. You should consider varying your courses and surfaces.

Hoka One One 4.jpgMake sure you have good shoes for cross country training, learn more about the HOKA ONE ONE brand at www.hokaoneone.com.

Sunday, August 5, 2018-60-65 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

W4 by 400 08.jpgThe 2008 GBR 4x400m team, Nicola Sanders, Marilyn Okoro, Kelly Sotherton, Christine Ohuruogu, Kelly Sotherton, andphoto by British Athletics/Getty Images

Stuart Weir wrote this piece about the British Womens' 4x400m team, and the ten year time it took for them to finally get their bronze medal, a medal that they should have won in 2008, but were cheated out of by two teams containing athletes convicted of doping.

A true legend, Irina Szewińska

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Irena Szewińska was one of the finest Olympic women athletes in history. She is the finest track and field athlete to come from Poland, and one of the most influential women in sports for the last twenty years, due to her influence in the IOC.

Stuart Weir wrote this piece in honor of one of the most amazing athletes in our sport, who died on the 29 June 2018.

She was so important to Poland that the President tweeted out a piece on Irina Szewińska within hours of the announcement of her death, by her husband and coach, Januz Szewińska. Irina Szewińska was 72 at the time of her death.

irina.jpgIrina Szewińska and Stuart Weir, photo by Stuart Weir

IMG_4291.jpegLopez Lomong and Charlene Lipsey, winners at Sir Walter Raleigh Mile, August 3, 2018, photo by Jeff Benjamin

This is Jeff Benjamin's day 2 column on the race and his discussion with the elite runners. We thank Jeff for touring around the Mid Atlantic and South in search for the Perfect mile races!

IMG_4261.jpegTshirts for sales, Sir Walter Miler, photo by Jeff Benjamin, August 3, 2018

Justin Lagat wrote this piece on the events of day 4 of the African Athletics Championships, which seems to have gotten better as it progressed. Complaints on traveling to Asaba, the TV coverage, among other things, abounded on soial media.

stacy_pix.jpgStacy Ndiwa, photo courtesy of Kenyan Daily Star (copyright Kenyan Daily Star)

This is Saturday, August 4. Time to find a race. Find a nice, hilly 5k. The bigger the hills the better. This is not about speed, it is about effort. So get out there and dislike me for 18 to 25 minutes, okay?

If you can not find a race, warm up and run a hilly 25-30 minute run, with a long, hill, and then, cooldown well.

IMG_4238.jpegColby Alexander, 3:55.81, photo by PhotoRun.net

Saturday, August 4, 2018 -5k road race, remember to warm up, find a hilly race, dont worry about the time, finish hard, cooldown,

Lyles_Noah1-BosOut18.jpgNoah Lyles, photo by PhotoRun.net
Coleman_Christian1-Pre18.jpgChristian Coleman, photo by PhotoRun.net
Lyles vs Coleman
BIRMINGHAM (GBR): Noah Lyles will headline the 100m in the Birmingham Diamond League on 18 August, informs organisers. Lyles faces a star-studded field including world indoor 60m champion and US teammate Christian Coleman, former world 100m champion Yohan Blake from Jamaica, reigning Commonwealth champion Akani Simbine from South Africa and fellow sub-10 runners Cameron Burrell and Tyquendo Tracey.

Well, Mr. Lysenko had some bad karma on his dharma. Apparently, AIU, the Athletes Integrity Unit, was not able to find Mr. Lysenko at his appointed time, per the schedule he provided. So, the highest jumping European is out of Berlin.

Lysenko_DanilM-WC17.jpgDanil Lysenko, photo by PhotoRun.net

Semenya_Caster-Oslo18.jpgCaster Semenya won the 400m at African Championships, photo by PhotoRun.net

Amos_NijelR-Monaco18.jpgNijel Amos just won the 800m at the African Champs, photo by PhotoRun.net

Kipruto_ConseslusFV1-WorCH17.jpgConseslus Kipruto, Soufianne El Bakkali, same as it ever was, photo by PhotoRun.net

Semenya 49.96, Amos beats Korir, Kipruto beats El Bakkali
ASABA (NGR, Aug 3): Olympic winner Caster Semenya improved to 49.96 national record when winning the 400 m during 3rd day of African Championships in Nigeria. Second Christine Botlogetwe from Botswana 51.16 and third Nigerian Ajayi Yinka 51.34. Nijel Amos in 1:45.20 beat World leader Emmanuel Korir in the 800 m 1:45.65 with Moroccan Mostafa Smaili getting bronze 1:45.90. Fourth Antoine Gakeme 1:45.91 and only fifth Ferguson Rotich 1:46.23. Another top mark in men´s 400 m hurdles as Algerian Abdelmalik Lahoulou clocked national record 48.47 to win. Baboloki Thebe got the 400 m for Botswana in 44.81 over Thapelo Phora from South Africa 45.14 and home Chidi Okezie 45.65. World champion Conseslus Kipruto in 8:26.38 beat in steeple Moroccan World leader Soufiane El Bakkali 8:28.01, bronze for Ethiopian Getnet Wale 8:30.87. Kenyan gold in women 1500 m as Winnie Chebet achieved 4:14.02 over Moroccans Rababe Arafi 4:14.12 and Malika Akkaoui 4:14.17. Three more gold medals for home Nigeria. Ese Brume leaped to 683 (+0.5) in long jump, Chioma Onyekwere 58.09 in discus and 4x100 m team in 43.77 over Ivory Coast 44.40. South Africa got men´s 4x100 in 38.25 ahead of Nigeria 38.74 and Ivory Coast 38.92. Algerian Larbi Bourrada scored 8101 points to win the decathlon.

IMG_6830.jpegThe night before the Sir Walter Raleigh Mile dinner, at Runologie, August 2, 2018, photo by Jeff Benjamin

The Sir Walter Raleigh Mile is now in its fifth year. Our senior writer from Staten Island, Jeff Benjamin, has been traveling this week, from New Jersey to Raleig, North Carolina, in search of mile races. This is his first of two days of coverage on the locally supported Sir Walter Raleigh Mile. This event is one of the primo miles around the country.

We congratulate the community who has put together the Sir Walter Raleigh Mile and wish all competitors a great time this evening!

Bob Ramsak is in Asaba, Nigeria covering the African Athletics Championships. Bob is a long time keen observer of our sport, world traveler and friend. If you have read the IAAF website over the past two decades, you have seen his fine and thoughtful work. Bob looks at each event with eyes and heart open for a new experience.

His writings on the African Athletics Championships give us an intimate view of these continental championships. We thank him and the IAAF.

This is first article for African Athletics Championships, from our Kenyan correspondent, Justin Lagat. The African Athletics Championships started with some frustrating moments for teams traveling to Asaba, Nigeria. Many were caught in Lagos airport and spent 24-48 hours. Here's Justin's comments on the Championships.

Yesterday, I drove in a Lyft with a young man from the Republic of Guinea. He told me that one of the big issues in Africa is the lack of terrestrial TV that can cover major events like the African Championships.

In the following article by Justin Lagat, one senses our friend's frustration at trying to watch the meet on streaming, and how lacking the coverage is for anyone who cares about athletics. The continent of Africa is one of the true bastions of our sport. It is also the future of our sport, and sport, like media and culture, will continue to evolve in Africa only with a united voice from consumers and fans.

In the second go round of the US Olympic Trials, and the first procedure was, well embarrassing to the sport. The second was anti climactic. Eugene, Austin and Sacramento? Austin, Texas is lovely and fun. Sacramento is hot, well run meets, but they, reportedly, lost their shirts on last US championships and Eugene was the host of the last three Trials.

Eugene is fun, but, USATf should be worried, as one city in this large country can not be the host of every damn major meeting. It makes no sense. And how does USATF and USOC clear up the their disagreements with Mt.SAC with upcoming Olympics in 2028 in the City of Angels? Well, hopefully, someone will pull their proverbial heads out, as this is the business of sports.

Talk about short term thinking...

Look, I love Mike Reilly. He is a pro at putting meets together and he has a fine team. I enjoy Eugene as well. It is not healthy for one city in our large country to host everything. I sure hope USATF takes off the blinders and considers the needs of athletes, coaches, and potential fans.

HaywardFieldFE1-USOlyTr16.jpgHayward Field, a new version will host the 2020 Olympic Trials, this is from 2016, photo by PhotoRun.net

Friday is a relaxed day. You had a hard workout yesterday, and today you need to keep it easy and relax. Tomorrow, find a hilly 5k race. And remember to watch Sir Walter Miler race tonight.

Hoka One One 5.jpgTo learn about HOKA ONE ONE, check out www.hokaoneone.com.

Friday, August 3, 2018-warm up, easy 50 minutes, 4 x 150 meters stride outs, cooldown

Today is hill day. You can get very fit with hill workouts. This is tough today, so dig in.

IMG_4238.jpegColby Alexander runs 3:55.81 on July 31, 2018, Shore Regional High School, Sub 4 at the Shore! photo by Jeff Benjamin

Thursday, August 2, 2018-warm up, 20 minutes run, steady pace, 10 times 200 meter hill, jog down, 20 minutes steady, cooldown

DSC_1544.jpgJemal Yimer, after setting WR for Half Marathon debut, RAK Half Marathon, February 9, 2018, photo by Brian Eder/RunBlogRun
Yimer with first gold medal
ASABA (NGR, Aug 1): First gold medal at African Championships was won by Ethiopian Jemal Yimer in the 10 000 m with 29:08.01 ahead of team-mate Andumlak Belihu 29:11.09. Bronze for Ugandan Timothy Toroitich 29:11.87 with top Kenyan Vincent Kipsang fourth 29:14.52. Kenyans flew into Asaba only on the day of the competition. In 100 m heats fastest times by Akani Simbine 10.30 (-0.8) and Marie Josee Ta Lou 11.25 (+0.4). Rest of the events of the first day were moved to other days.
DSC_1551.jpgJemal Yimer, after his WR half marathon debut, RAK Half Marathon, February 9, 2018, photo by Brian Eder/RunBlogRun

ElBakkali_Soufiane-Monaco18.jpgSoufianne El Bakkali ran WL of 7:58.15 for the steeplechase in Monaco on July 20, 2018, photo by PhotoRun.net

ASABA (NGR): Morocco is sending a team of 22 athletes to the African championships led by steeplechase world silver medallist Soufiane El Bakkali who ran a World lead in Monaco (7:58.15) and is the favourite for the win. Eight of the athletes (Smaili, Kaazouzi, Bouqantar, Essalhi, El Bakkali, Berrabah, Arafi and Akkaoui) were medallists at the Mediterranean Games last month in Tarragona but the runners will face a stronger challenge against the East African representatives in Nigeria.

duplantisTokyo.jpgPole Vault Wonderkid Mondo Duplantis (Sweden/Texas) is one of the sure things predicted by TFN, photo by Giancarlo Colomobo/PhotoRun.net

This is a fun article. The Bible of the Sport, aka Track & Field News, predicts the Ten Sure gold medals for Tokyo 2020. Fun predictions, and the perfect acticle to read post run, walk, with a beverage of your choice.

Kipruto_Conseslus-Monaco18.jpgConseslus Kipruto, photo by PhotoRun.net

NAIROBI (KEN): World and Olympic steeplechase champion Conseslus Kipruto says he will be ready for the African Championships despite his back problems in recent races. Speaking ahead of the event he told Xinhua: "I love being low-key. You will see me when you will see me. I will put all of my effort in there. I'm ready for it. It has not been easy and this is purely down to my own making. I have run the best time this season at in Rome, but I can do better and winning the Africa title is one thing that inspires me. It is a medal I have not touched."

Team Kenya stuck in Lagos

A post shared by conseslus kipruto Athlete🥇🥇🥈🥈 (@consesluskip) on

The European Athletics Championships is only a week away! Streamlined, and with media for all interests, the European Championships is reinventing itself. The multi sport Championships, hosted in both Glasgow, Scotland and Berlin, Germany, has something for everyone. European Athletics, in my mind, is very successfully, reaching the new generatio of athletics fans and participants with their video, audio, streaming video, content for all kinds of fans, from sprint fans to hammer throw fans.

The following piece is an example. Some fantastic, emotional throwers this season! Read this piece and I just dare you not to watch the 100 hours of coverage via streaming video for next week, August 6-12, 2018!

Hofmann_AndreasH1-Pre18.jpgAndreas Hoffman, photo by PhotoRun.net

ASABA NEWS
ASABA (NGR): The 21st edition of the African Athletics Championships is starting on Wednesday at the Stephen Keshi Stadium in Asaba in Nigeria. Twenty-nine years after holding this event in Lagos, when they finished top nation, the hosts are eager to replicate their feat. Nigeria last topped the medal table three editions ago, at Porto Novo in Benin in 2012, but since then South Africa have taken over. Among the guests also IAAF President Sebastian Coe. Top names include Caster Semenya, Luvo Manyonga, Beatrice Chepkoech, Conseslus Kipruto, Elijah Manangoi, Blessing Okagbare, Akani Simbine, Marie-Josee Ta Lou.
ASABA (NGR): Due to some organising problems it was decided to change day one time table for round one of the 100m events, Men and Women and the 10000m Men final event. There will be a reschedule of the rest of the program to sit into the remaining four days. Informs Carole Fuchs.
ASABA (NGR): Just one day before the scheduled start of the African Athletics Championships, there were reports of more than 400 athletes from several countries being stranded today at Lagos airport awaiting a delayed connection to the host venue of Asaba. Leslie Koromo of Africa Global Media was among those writing about the chaos on social media. Nation.co.ke reported there were 80 Kenyan athletes at the airport. Kenyan athletes left Lagos for Asaba on Wednesday morning.
ASABA (NGR): The Confederation of Africa Athletics (CAA) has revealed plans to begin a series of one-day meetings on the continent. A trial event was held in Asaba, Nigeria, earlier this month, Athletics Africa reports.

NNPortraits7Hills_028.jpgAncuta Bobocel, photo from NN Running team

Ancuta Bobocel is an example of the fine runners coming from Europe. Bobocel built up from 1,500 meters to steeplechase, and then, to the 10,000m and half marathon. Working with American distance coach Scott Simmons, Ancuta developed her endurance and strength, and her fine performance at the European Cup/Highgate Night of 10,000m PBs this past May 20 was amazing!

Here's a highlight video of the European Cup 10,000m/Hightgate Night of 10,000m PBs:

Here is a fine story about Ancuta Bobocel, who should be battling for a medal in Berlin over 25 laps next week, during the 2018 European Athletics Outdoor Championships.

Sunday, Tuesday, Thursday, are the hard days, with Saturday being a race day. Make sure you take your easy days easy, and keep your long run at a conversational pace.

Hoka One One 2.jpgHOKA ONE ONE, to learn more about this fine brand, please go to www.hokaoneone.com

Wednesday, August 1, 2018-warm up-easy 50 minutes, 4x 150 meter stride outs, cooldown

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