March 2019 Archives

The idea of a hard day is to wear you out and try to keep your form through the final session of the workout.

IMG_6881.jpgBreaking away, photo by Mike Deering/The Shoe Addicts

Tuesday, March 19, 2019-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown

Morris_Sandi1a-Oslo18.jpgSandi Morris, photo by

WASHINGTON (USA): World indoor pole vault champion Sandi Morris says she will begin her season in April following surgery for an ingrown toenail. The American wrote on Twitter: "Beloved fans! Many are asking when I can be seen back in action post-surgery. I'm well on my way to recovery and will open my outdoor season in April. This week I had another bump in the road (had an ingrown toenail removed #ouch #tmi ?) But - all is well!"

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I'm glad Instagram is finally back up so I can share a little story with you. Almost exactly 3 years ago, on March 12th 2016, I raised my personal best from 4.80m to 4.95m (16'2.75") in a single competition. I won my first U.S. National Title, and followed that one week later with my first global medal - silver at the World Indoor Championships. What fans see is the performance, but what they don't get is the emotion - the roller coaster you go through internally leading up to, and during, a competition. I will always remember that one, not only because of what I achieved, but what I pushed through during that comp. 💪🏼 I remember it started out as a rough day, and I was making most bars on third attempts. I was in third place, and only 2 would go on to compete at worlds. I got over 4.70m (15'7") on a third and last attempt, (after doing the same at almost all the prior heights - I was already exhausted from so many jumps) so I decided to run to the bathroom... I just needed a second. A single, silent moment. I had to take myself away from the crowd to BREATHE and remind myself what I am capable of. ✨ #Selfconfidence is KEY. ✨ When I stepped back out on the runway, I cleared my mind and hit the "reset button" on my mentality. I pretended the competition was just beginning with a clean slate, and I was opening at 4.80m (15'9"). I tapped into my positivity and self-belief. The rest of the meet became a blur, but I know I missed once at 4.80m (but it was a good attempt) and used my next attempts at 4.90m. What do you know? ✨ I cleared 4.90m on my third attempt and jumped from 3rd place to 1st when I had been trailing the entire time! As they say, "it ain't over til' it's over"... ✨ I remember pausing to check my pulse after the celebration, and my heart was pounding. I had to calm myself back down because I wanted the NEXT bar too. Somehow I then walked back and put together the same jump at 4.95m, and hit another consecutive personal best! I shocked myself and I think I shocked the world 🌎 ✨ I will always remember 03/12/2016 - the day the world learned my name. #grateful #nikewomen #believe #youcanbegreat #greatness #strongwomen

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Rodgers 1975 XC-thumb-500x666-11385.jpgMariano Haro, Ian Stewart, Bill Rodgers, photo by

On March 16, 1975, Bill Rodgers, a 2:19 marathoner, ran the race of his life. On the multi lap 12k course on a royal horse track in Rabat, Morocco, Rodgers went out with the leaders, pushing the pace with miler John Walker and Olympic 5000m bronze medalist Ian Stewart. Rodgers, in the shape of his life, pushed the pace, and broke away with Walker and Stewart and super master Mariano Haro. Rodgers had trained all winter under the eyes of Coach Bill Squires, one of America's finest coaches and a man of some eccentricity.

billrodgers-thumb-500x375-11383.jpgBill Rodgers with 1975 World XC bronze, photo by Bill Rodgers

Bill Rodgers held onto third, in 35:27.4, with Mariano Haro in silver in 35:21, and Ian Stewart, taking the gold in 35:20. Stewart would go onto win the European Indoor 3000m title less than ten days later. US teams won the men's juniors, senior women's and took 4th in the senior men's. New Zealand won the senior mens, with New Zealand, England and Belgium in the top 3 teams.

Less than five weeks later on 21 April 1975, Bill Rodgers won the 1975 Boston Marathon in 2:09.55, a new American record.

To read the whole fabulous story, by Jeff Benjamin for RunBlogRun in 2015,

Hasay.JPGJordan Hasay wins 15k, photo by Ryan Bethke/Shamrock Run

Lemoncello.jpegAndrew Lemoncello wins 5k and 15k, photo by Ryan Bethke/Shamrock Run

RunBlogRun opines: The Shamrock Run is in its 41st year. The 15k is one of the toughest courses in the country and with much history.

I recall it as the Cascade Run Off, which I ran in 1980. That year, it was held just after the Olympic Trials. I recall standing with Benji Durden, 1980 Olympic marathon team member just before the starting line. Herb Lindsey won the 1980 race. I ran with Marty Cooksey through 10k and ran with Lorainne Moller (1988 Olympic bronze medalist)up until 8 miles. We ran fast over the fine 5k, hitting close to five minute miles. Lorraine kicked my butt over the final 1.3 miles, looking like the Olympian she was and medalist she would soon be.

This year, Jordan Hasay won the 15k in 51:31. After her win, under the watchful eye of Coach Alberto Salazar, Jordan ran another 13.7 miles as she prepared for the Boston Marathon, giving her a total run of 23 miles for the day. Scottish runner, Olympian Andrew Lemoncello, now in Portland for adidas, won the 5k, and the 15k.

Dan Cruz, one of the top public relations road running specialists, wrote the following piece on the 41rst Shamrock Run...

Jordan_TomPC-Pre18.JPGTom Jordan, 2018 Pre Classic Presser, photo by

EUGENE (USA): Distance races are likely to still feature at the Prefontaine Classic in Eugene despite the IAAF deciding to cut the Diamond League programme from 32 to 24 events and delete disciplines longer than 3000m. Meetings will be able to hold other events outside of the Diamond League section which is part of the main television feed. Tom Jordan, organiser of the Prefontaine Classic, which is moving to Stanford this year, told Reuters: "When we're back at the new Hayward Field (with the Classic) I imagine that we would have the distance night on Friday as we have had in the past that could feature a 10,000 metres, could feature a 5,000 metres, or could feature one of each for men and women. We are certainly going to play to our base and that is middle and long distance plus virtually every event."

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There was a workout where the Oregon team was supposed to run three 1320s (1200m) in 3:20, 3:16, 3:12. Scott Daggatt, one of the few runners who could stay with Pre over the long haul, ran 3:08 on the first one. "He went with me and he was pissed," notes Daggatt. "Then we went 3:06. On the last one, he said, 'Goddamit, I'm going to do it to you Daggatt.' He went 3:00 and I went 3:02." "Pre had to be No. 1 in workouts," says Paul Geis. "I remember another time Scott might have blown by him at one part of the workout. Three days later, Pre just obliterated him and you realized what had happened: Pre had gone home and for the next 48 hours had mentally prepared. There were many casualties in the wake of people trying to keep up with him, myself included..." #PreLives • • 📸 Rich Clarkson

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Usain-Bolt-Manchester-CityGames-2009-by-The-Great-Run-Company-750x442.jpgUsain Bolt running history's fastest, Manchester Great CityGames, photo by Great Run Company

The Manchester Great CityGames was one of my favorite events. I visited in 2016, and enjoyed the event immensely. A fine crowd, in overcast, rainy weather, and some fun races. 20,000 fans enjoyed some fine athletes and then, two days later, the Manchester Great Run. Sad thing was, this is how big races should do a weekend of athletics.

Stuart Weir provides a fitting obituary to this fine event...

Holly-Bradshaw-Manchester-CityGames-2017-Philip-Oldham-1250x750.jpgrHolly Bradshaw, Manchester Great CityGames, photo by Great Run Companyr

On the second day in Glasgow, Scottish fans continued to be entertained as the Emirates Arena in downtown Glasgow had the 642 athletes from 50 countries. On day 2, Jakub Ingebrigtsen took the gold in the 3000m and Chris O'Hare took the silver in a nail biter with Norwegian brother, Henrik. Then, Karston Warholm won the 400m, giving Norway two gold medals in 2 hours-they had NEVER won an indoor medal before. Warholm equalled Thomas Schonleibe's superb 45.05.

BL2_9709_2019030275556050.JPGThe 3000m at the crucial time, photo by Getty Images/European Athletics

Here's my take on day 2 of the European Athletics Indoor Championships. Thanks to Getty Images for the photos, Stuart Weir for all of his stories and Mike Deering on his podcast production.

The first day of the 2019 European Athletics Indoor Championships showed Laura Muir and Jakub Ingebrigtsen on task. Muir won her heat of the 1,500m in 4:09.29 and won a fast 3000m final in 8:30.6. Jakub Ingebrigtsen took the 3000m and 1,500m heats, with 82 minute separation between the events. Jakub won both, with his brother Henrik in the 3000m. His brother, Filip was DQed in the 1,500m.

775279463_IM_2690_D933B99066AC3BD4A95CBA83FF9FD0B3.JPGLaura Muir, photo by Getty Images/European Athletics

This is one of 3 podcasts on the 2019 European Athletics Indoor Champs, held in Glasgow, Scotland, March 1-3, 2019. Photos thanks to Getty Images. Podcast thanks to Mike Deering/The Shoe Addicts

The announcement that the Diamond League will be cutting out the 5000m of their official programming has not been welcomed by many groups within the sport. This is Justin Lagat's comments on the changes, giving us a pretty good feel of how Kenyan athletic fans consider the decisions.

Kamworor_GeoffreyLedsH-Pre16.jpgGeoffrey Kamworor, photo by

The consistency of training gives your life a daily schedule. Morning run, class, lunch, class, big session, home, dinner, texting much of night. Truth is, at 11 weeks into the season, you are getting fit. Your endurance from last cross country season has given you a strong base and the long work we did over the winter gives you the ability to handle the fast pace. Your finish needs to be fine tuned, but we will do that over the next five to eight weeks. Each race adds a level of intelligence to your racing.

IMG_6112.jpgGetting on your race face, photo by HOKA ONE ONE NJNYTC

I am reminded of Frank Gagliano, one of the finest coaches and finest men that I know. Gags, as he is known, is a man who combines the practical with the profain (look it up). Gags is a keen observer of the human condition and he is both tough and thoughtful. He coaches the HOKA ONE ONE New Jersey New York TC, which has a load of fine American middle distance runners. Gags wants runners to challenge their best.

Take one day at a time, one run at a time and enjoy the present. Enjoy the method.

Monday, March 18, 2019-warm up, 40 minutes moderate run, back to the track, 16 times 150 meter stride outs, easy jogs between, core work, cooldown

T. Kiplagat 2:06:00 and Mokonin 2:23:44
SEOUL (KOR, Mar 17): Kenya's Thomas Kiplagat won the Seoul Marathon in a 2:06:00 PB, leading a Kenyan clean sweep ahead of Elisha Rotich (2:06:12) and Mike Kiptum (2:06:22). Ethiopia's Fikre Tefera was fourth in 2:06:27 with Jong-Sub Shim the leading domestic finisher in eighth in 2:12:52. Bahrain's Desi Mokonin won the women's race in 2:23:44 ahead of Ethiopia's reigning champion Hirut Tibebu (2:24:05) and Kenya's Celestine Chepchirchir (2:24:48). Seul-Ki Ahn was sixth on home soil in a 2:26:28 PB.

The long run on Sundays was made popular by Arthur Lydiard, an eccentric New Zealand milkman, who took up running in his late thirties. He had been asked to take a jog with a friend double his age, who ran patiently alongside Mr. Lydiard as he huffed and puffed for fifteen minutes of running. Lydiard trained with a vengance, sometimes up to 200 miles a week, and won a few New Zealand Marathon titles. It was, however, with a group of local boys: John Davies, Peter Snell, Murray Halberg and Bill Baillee that Lydiard's periodization training saw first success. In 1960 and 1964, the Kiwis saw gold medals and bronze medals, for that matter. In 1968, after training Juan Martinez, Mexico's top distance runner, Martinez took 4th in both the 5000m and 10,000m. In 1972, after working with the Finns, Rolf Hakkola used the Lydiard methods with much success on one Lasse Viren, who went gold in 5000m and 10,000m in 1972 and 1976, plus taking sixth in 1976 in the marathon and sixth in the 10,000m in 1980.

IMG_6754.jpgRob Napolitano, photo by

Long runs are the weekly reminders that we live in a world that has too much going on. On a long run, you take time to consider the Banana Slug slithering along the wet leaves in the Santa Cruz mountains. Or, you take the time to honor the imposing buck, who stops in front of your son's baby jogger, in a tiny little woods in Newark, Delaware, to observe the baby human. Or, perhaps, the irish setter, who runs a 20 miler with you in the Santa Cruz mountains, and after you stop, tears off into the woods, off on another adventure.

Enjoy the run. Savor each breath.

Sunday, March 17, 2019-warm up, 75 minutes, cooldown

Gebremariam_GebreFV-WorldXC09.jpgGebre Gebremariam, photo by

ADDIS ABABA (ETH): Former New York Marathon winner Gebre Gebremariam fears the 5000m and 10,000m could be eliminated from the major championships programme, informs AIPS. "First it was the 10,000m that was pushed off from the global stage, then the world cross country championship started to be staged biannually, changing from its original annual format, now it's the 5000m which is barred from the sphere. One does not necessarily need to be an expert, to guess where this is heading towards; it is the World Championship and the Olympic Games, that we are going to hear the ban of these disciplines next," he said.

Racing early season is about getting into race condition. Racing shorter distances, and longer distances is key in your development. Relays like the DMR, 4x800m, 4x1500m, and Sprint Medley help develop your speed and keep it fun.

IMG_6143.jpgFocus on the race, photo by HOKA ONE ONE NAZ Elite

Saturday, March 16, 2019-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown

Brigid Kosgei, 65:28 WL

Kosgei_Brigid-Bogota18.jpgBrigid Kosgei, photo by
B. Kosgei 65:28 WL
MANAMA (BRN, Mar 15): Chicago marathon winner Brigid Kosgei from Kenya won the inaugural Bahrain Night Half-Marathon in World leading life-time best 65:28. It also means she is now the 10th best performer ever. Second Dubai marathon winner Ruth Chepngetich 66:09 over World champion at the distance Netsanet Gudeta 66:49. In top five they were followed by Caroline Kipkirui 67:51 and recent RAK Half winner Senbere Teferi 68:32. World CC medalist 2017 Hadis Abadi won the men category in 59:42 in close finish over Jemal Yimer 59:45 with Benard Ngeno 59:47 and Haftu Fikadu 59:49. In the 10th position Sweden´s Robel Fsiha in 61:18 PB. It was reported the first place prize was 100 000 USD.
Kosgei_BrigidFV-Houston19.jpgBrigid Kosgei, photo by

Friday is a day of moderation, after the hard day of track work such as Thursday. Stay focused.

IMG_6369.jpgThinking about the race, photo by HOKA ONE ONE NAZ Elite

Friday, March 15, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown

Farah_Mo1-Pre17.jpgMo Farah, photo by

NAIROBI (KEN): Athletics Kenya president Jackson Tuwei says he will protest the IAAF's planned new Diamond League set up for 2020, which involves the scrapping of the 5000m. "Long distance races on track is where Africa's strength is and we have been encouraging and getting more athletes to run 5,000m and 10,000m races," said Tuwei, quoted by "You can't come up with such drastic changes without even informing members on time to make adjustments. We shall make our presentation to IAAF."

runblogrun opines: WTF? If the IAAF Council admits that they were drinking absinthe as they decided to remove the 5000m, then I might believe it.

Holly-Bradshaw-Manchester-CityGames-2017-Philip-Oldham-1250x750.jpg2017 Manchester CityGames, photo by Philip Oldam/Great Run Company

MANCHESTER (GBR): The Great CityGames Manchester street track and field event will no longer be held, organisers confirmed. The event has been held annually since Usain Bolt ran a world 150m best of 14.35 on the straight in 2009. "After 10 very successful years bringing some of the biggest names in international sport to the city of Manchester, we have decided to retire the event and focus our efforts on building on the extraordinary success of the Simplyhealth Great Manchester Run," said Paul Foster, chief executive of The Great Run Company, referring at the end to the 10km which has always been held on the same weekend. Via

runblogrun opines: This was one of my favorite City Games events. Good crowd, good events, and good media support. Problem was, well, from our observation, lack of sponsor enthusiasm. This event will be missed.

Lasitskene Women AOY
MOUNTAIN VIEW (USA): High jumper Mariya Lasitskene was voted Women´s Indoor Athlete of the Year by Track and Field News just edging Laura Muir. Honorable Mention: Katarina Johnson-Thompson and Anzhelika Sidorova. Mariya Lasitskene has become the latest in a long string of repeat winners as Women's Indoor AOY. Meseret Defar and Yelena Isinbaeva each led 3 times, and previous pairs belong to Genzebe Dibaba, Svetlana Feofanova & Stacy Dragila. Vaulters have been the most successful in the AOY department this century, capturing 8 of 20 titles:
Lasitskene_MariyaPC-Lausanne17.jpgA contemplative Maria Lasitskene, photo by
Kejelcha Men AOY
MOUNTAIN VIEW (USA): Ethiopian distance runner Yomif Kejelcha has been chosen as Track and Field News 2019 Men's Indoor Athlete Of The Year over Samuel Tefera. In a battle of recordsetting Ethiopian milers, Tefera won the battle but Kejelcha won the war. Honorable Mention: hurdler Grant Holloway (US), putter Ryan Crouser (US) and vaulters Sam Kendricks (US) & Piotr Lisek (Poland).
Kejelcha_YomifFHL-NewBalance19.JPGYomif Kejelcha, photo by

I was fortunate to travel to all six IAAF World Indoor Tour meets this season, thanks to the sponsorship of Nike and USATF. We called it Le Tour de Larry and did Facebook, twitter and Instagram coverage, plus podcasts, audio and video interviews on each meet. The meets were a blast and the athletes enjoyed the events as well. Each event had a story to tell. Unfortunately, each meet also had less and less media. There is always some loyal, local media, and besides the IAAF team, RunBlogRun was only presense at each event.

From my rarefied view, I believe that there is much positive in the sport. Each meet had fine events and good fan support. The access to streaming video is enlarging the fan universe, and strong media coverage is key to building the sport.

Here are, event by event, six lessons that I learned on the tour.

BL2_6956_2019021651744818_20190217020107.JPGSamuel Tefera takes WR of 3:31.04, dashing Yomif Kejelcha's dreams, photo by Getty Images/British Athletics

The long day on the track is there to build you up and prepare you for the season. Take it one part at a time. You can do it. The mental strength is key as well! During the long season, mental strength is the key to success.

Fauble_Scott13-USAxc17.JPGScott Fauble, photo by

Thursday, March 14, 2019-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldown

One of the big themes in the Dubai Marathon over the past several years has been the continuing evolution in women's distance running. 2019 was no exception, as Ruth Chepngetich and Worknesh Degeffa battled for over 40 kilometers, with both destroying the course record, and both setting big PBs. Ruth Chepngetich won in 2:17.08, a new course record and new PB. Two women under 2:18!

CO1_0669.jpegRuth Chepngetich, 2019 Dubai Marathon, 2:17.08, photo by Giancarlo Colombo

What makes Dubai so fast? The course is fast. The pace making is good, but it is the battles between the top athletes over the final ten kilometers that take the race from good to amazing.

The depth of the women's fields continues to impress, as do the leading performances. Ruth Chepngetich showed, with her win in Dubai, that she should be a player in any marathon championship race in the world. Chepngetich had just run 2:18.35 in Istanbul last November. She will be ready for a race in the spring.

Special thanks to The Shoe Addicts' Mike Deering, on his production skills with the podcast and patience with aforementioned author.

Here's our preview on the 2019 race:

And here's our podcast on the Men's race:

The status of the Russian Federation is one of the most challenging decisions in modern sport. It may be the last chance that the sport has to control doping in sport. The IOC wants Russian doping to just go away. The financial stakes are huge for the IOC and global sports. How do you run majorr events without one of the top global sport countries?

10KStadium-World13.jpgMoscow 2013, photo by

The 2019 Standard Chartered Dubai Marathon showed the exciting performances that come out of Dubai so early in the year. In near perfect weather, with a very fast course, and near perfect pacing, top young marathoners from Ethiopia and Kenya battled it out. Two men broke the course record, and also were under 2:04. And the performances continued...

CO1_0564.jpegGetaneh Molla, 2:03:34, 2019 Standard Chartered Dubai Marathon, photo by Giancarlo Columbo

What makes Dubai so special? Having witnessed it for two years, this writer believes that the support of the local government, local sponsors, Standard Chartered Bank and adidas are part of the story. Part of the story is also the mercurial Peter Connerton, whose colorful approach to sport in the U.A.E. has taken the Dubai Mararthon to one of the top few dozen marathons to a consistent top five event each year, at the very least.

The lack of appearance money pits some of the unknown elites, who have spent their careers on the track, or roads and show up in Dubai to do battle and collect a good payday.

Special thanks to The Shoe Addicts' Mike Deering, on his production skills with the podcast and patience with aforementioned author.

Here's our preview on the 2019 race:

And here's our podcast on the Men's race:

chariots-of-fire-cinema-quad-movie-poster-(1).jpgThe day before the Skechers Performance LA Marathon (March 24), you will have a chance to see one of the finest movies on athletics EVER: Chariots of Fire, in Beverly Hills, CA. To learn more, read on!

2Y9A9254.jpegMo Farah, by David Wearn

LONDON (GBR, Mar 10): Mo Farah defended his title in the Big Half in London, winning in a sprint finish in 61:15 to defeat training partner Bashir Abdi from Belgium (61:16) with former London Marathon winner Daniel Wanjiru third in 61:17. Dewi Griffiths was a distant fourth in 63:17 with former world marathon record-holder Wilson Kipsang from sixth in 64:07. Charlotte Purdue came through in the latter stages to pass Steph Twell to defend her title in the women's race, 70:38 to 71:33.

2Y9A8914.jpegThe Big Vitality Half, photo by David Wearn

The IAAF Council met in Doha, on March 10-11, 2019. The following is what they decided. RunBlogRun appreciates the time and effort involved in making the decisions on governing the sport. What is curious to RunBlogRun is why so many of the decisions are met with vitriol, especially the changes in Diamond League and decisions on IAAF rankings protocals. Does that suggest something could be wrong with the process?

2aa6399f-9fad-42b2-9cfc-50bf4f51c10b.pngKhalifa Stadium, photo by IAAF

Baker_RonnieFL-Rome18.jpgRonnie Baker, photo by

DL will change from 2020
DOHA (QAT): The IAAF Council has approved changes to the IAAF Diamond League which will come into practice from 2020. The main changes will be a reduction of key disciplines from 32 to an agreed 24 disciplines (12 male / 12 female) with the longest event on the track being the 3000m. There will be 12 meetings ahead of one season-ending finale featuring all 24 disciplines and there will also be a greater focus on out-of-stadium and city centre field events. "The IAAF Diamond League is the way millions of sports fans engage with athletics on a top level every year. It is a strong circuit that is celebrating its 10th year but we can make it even stronger and more relevant to the world our athletes and our fans live in today," said IAAF President Sebastian Coe. Currently Diamond League has 12 meetings and 2 finals.
runblogrun opines: The changes seem to all be about making TV happy at the same time terrestrial TV is loosing viewership and streaming video is picking up the most desired age groups. Perhaps the IAAF could do something really innovative and have streaming for entire event and terrestrial TV for the selected events. Right now, the IAAF seems to have annoyed everyone in the sport. While it is unifying, not exactly the way that they wanted.

Wednesday is a good moderate day, after a few tough days. Keep your warmup slow, your run relaxed and focus on the core. The weeks of training build your endurance, speed, and racing fitness.

IMG_6621.jpgA time for racing, photo by Mike Deering/The Shoe Addicts

Wednesday, March 13, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown

Ezekiel Kemboi is one of the most succesful and mercurial Kenyan athletes. That he is moving to the roads should surprise no one. Ezekiel wants to excel, and his desire to win is huge.

This story is from Justin Lagat, our man in Iten.

Kemboi_Ezekiel1c-Beijing15.jpgEzekiel Kemboi, photo by

The tempo run on Tuesday is a key to your season development. This workout helps you be tougher for the race season.

IMG_5330.jpgDo you tempo runs on the road, trails or track, photo by HOKA ONE ONE NAZ Elite

Tuesday, March 12, 2019-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown

One of my fave columns each major event is when Stuart notates some of the stranger things that can happen at a major champs. The Glasgow 2019 Champs were no exception. What follows are the careful observations of one Stuart Weir. I found several quite funny and believe the extra week of waiting is well, worth it. How was that for an example of rationalizing?

20170809athletics0924.JPG400m champ Karston Warholm with Jonathan Edwards/Eurovision, photo by Getty Images/European Athletics

The hurdle races are always the most difficult races to predict. Just a step off means the difference between gold and sixth in the hurdles. Stuart Weir wrote this piece on the hurdle battles in Glasgow.

775279465_IM_7840_473DC1C4692C0A4EF266662719233DA1.JPGNadine Visser takes the 60m title in Glasgow, photo by Getty Images/European Athletics

Milan.jpgMilan Trajkovic, 60m hurdle, photo from You Tube

The Tokyo Olympics is just about 18 months out. The World Championships is now 8 months out. The Road to Gold race, the preview of the 2020 U.S. Olympic Marathon Trials course, was held last weekend, March 2.

Attach28649_20190302_103623.jpgParker Stinson, Brogan Austin, Jared Ward, photo by Atlanta Track Club

The watch is ticking. The decisions made now are what assist or deter in who makes the team for Tokyo. This will be a tough team to make, and with the IAAF standards, making the team will be all the tougher. In all honesty, the marathon in Tokyo will be a broiler. A medal will come down to the last meters, and those who can keep their heads together, and do the marathon rush over the last 5k! A medal will go to some one brave, listenng to their inner voice, and one will be won by someone who battles to the very end.

Attach28651_20190302_103623.jpgCarrie Dimoff, Amy Cragg, Brittany Charboneau, photo by the Atlanta Track Club

Carolyn Mather wrote this piece for us. Carolyn Mather is from the seminal publication, Running Journal. Its publisher, Bruce Morrison, is dealing with some major health issues. Bruce is one of the champions of regional running media. Please keep him in your thoughts and prayers.

2536111-52620937-1600-900.pngShelayne Oksan-Clarke takes the 800m in Glasgow, photo by Eurosport.

Stuart Weir wrote this fine piece on the 800m title by Shelayna Oksan-Clarke. Shelayna is one of the interesting stories that came out of Glasgow over the weekend of March 1-3, 2019. We thank Stuart Weir for covering the event for us.

Wayne Levy is the Director of Athletic Programs at the Boston Athletic Association. Many will recall his interview with us on the Programs offered by the BAA and the responsibility that the B.A.A. has in building the sport.

Wayne Levy.jpgWayne Levy, B.A.A. Director of Programs, photo by Linked In

This part 2 is about the B.A.A. High Performance Team. The B.A.A. supports an elite coach and a small cadre to elite athletes, providing them the support needed to achieve their goals as an elite athlete. These clubs are key in the development of the next generation of elite American athletes. Wayne Levy spoke with RunBlogRun's Larry Eder on December 10, 2018 on his vision for the B.A.A. High Performance team.

We look forward to catching up with Coach Ricardo Santos and young, developing team this spring!

gettyimages-1128530492-612x612.jpgAlvaro di Arriba, photo by Getty Images/European Athletics

I missed 4 stories on the European Indoors by Stuart Weir. This was one of them. Stuart Weir covered the 3 days in Glasgow with the keen observation skills that we have come to know and love. This race was won by Spain's Alvaro di Arriba.

The goal of this training program is to build your fitness and racing savvy for the spring season. Your fitness from cross country has helped you get stronger. Racing and the short work will make you a better racer. In college, I raced 30-35 times a season, 2 miles to 10,000m, with 3 times a year at my primary distance, the 10,000m. In high school, I raced close to 30 times a season, from 8-10 times in XC to 20-22 times in track. I always overtrained in high school. By college, I had gotten the hang of it. Most of the workouts we provide were used by high school athletes with various challenges, and by fine tuning, they succeeded. I had fine coaches in high school, some with enthusiasm than knowledge of the sport. They would learn by asking questions, and going to Coaching Clinics.

IMG_6118.jpgCe'Aira Brown, photo by

Learn, always learn.

Monday, March 11, 2019-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down

Holloway_GrantQ-USAout18.jpgGrant Holloway, photo by

Holloway US record 7.35 at 60 m hurdles
BIRMINGHAM (USA, Mar 9): Excellent second day of NCAA Division I Championships as four high quality World leads were registered. Grant Holloway achieved new US record 7.35 in the 60 m hurdles, also third best ever performer behind 7.30 Colin Jackson and 7.33 Dayron Robles. Also fast second Daniel Roberts 7.41 PB. Holloway also won the 60 m in 6.50 ahead of Barbados Mario Burke 6.55 PB and Japanese Hakim Sani Brown also 6.55. Another WL in the 400 m 44.82 by Tyrell Richard (also 5th best performer ever) with more life-time bests for Kahmari Montgomery 45.03 followed by Wil London 45.16 and Quincy Hall 45.25. In the other race South American indoor record 46.04 for Jhon Perlaza of Colombia 46.04 and Danish record for Benjamin Lobo Vedel 46.07. In women 200 m World lead for Kayla White 22.66 over Tamara Clark 22.92. White aas also second in the hurdles 7.92 where winner Chanel Brissett got 7.90 and third Payton Chadwick 7.97 (also winning her 200 m race in 22.99). Fourth WL by Kaelin Roberts 51.50 in the 400 m (also a PB). Nigerian Divine Oduduru won the 200 m in 20.49 and Twanisha Terry women 60 m in 7.14. From distances to note Bryce Hoppel 1:46.46 PB in the 800 m, second gold for Australian Morgan McDonald 7:52.85 in the 3000 m. Women 3000 m also for Australian runner, Jessica Hull 9:01.14. Shelby McEwen cleared 229 to win the high jump, Jordan Scott 16.89 in triple, in women competitions French Yanis David 14.03 in triple and Alexis Jacobus 461 in pole vault. Life-time beste for weight throw winners, Payton Otterdahl 24.11 and Sade Olatoye 24.46. Harrison Williams scored 6042 points PB to win the heptathlon. Relay winners Houston 3:05.04 and South Carolina 3:30.76. Florida men and Arkansas women won the team titles.
Holloway_GrantQ1-USAout18.jpgGrant Holloway, photo by

Bounasr_SalahFH-LakeBiwa19.jpgSalah Eddine Bounasr, 2:07.52, wins Lake Biwa, photo by

LAKE BIWA (JPN, Mar 10): Morocco's Salah Eddine Bounasr won the Lake Biwa Marathon in 2:07:52 in a close finish ahead of Ethiopia's Asefa Tefera (2:07:56) and South Africa's Stephen Mokoka (2:07:58). World bronze medallist Alphonce Felix Simbu from Tanzania was sixth in a 2:08:27 PB, one place ahead of leading home finisher Kenji Yamamoto (2:08:42). Boston Marathon winner Yuki Kawauchi was eighth in 2:09:21.

Tefera-Bounasr-Mokoka-LakeBiwa19.JPGTefera, Bounasr, Mokoka, Lake Biwa 2019, photo by

Farah_MoFH-London17.jpgMo Farah, 10,000m London 2017, photo by
Farah considering return to track
LONDON (GBR): Mo Farah is considering a return to the track at the 2019 World Championships, informs BBC Sport. "Watching the European Indoor Championships on TV, I was thinking 'Oh man! I want to get back out there,'" he said ahead of The Big Half in London on Sunday when he will defend his half marathon title. "I had said to myself that I wanted to finish in London [at the World Championships]. I was thinking 'I just want to do marathons and it's going to get easier'. It's not easier. But seeing the (10,000m) results, it hasn't really changed. The athletes doing well are 1500m indoors, the mile but in terms of long distances, it hasn't really changed much, and now part of me is thinking 'Have I still got it?'"
Chelimo-Farah-Edris-Kejelcha1-WC17.jpgThe London 2017 5,000m, photo by
RunBlogRun opines: RunBlogRun hopes Mo Farah will run the 10,000m. We find it doubtful that he will use one of the big pay days he can get in global marathons at a World Champs such as Doha, where the humidity will be as much a factor as his fellow competitors.
Echevarria_Juan1-Rome18.jpgJuan Miguel Echevarria, photo by
Echevarria windy 892
HAVANA (CUB, Mar 9-10): Cuban media are reporting from third day of Copa Cuba superb but windy 892 (+3.3) in long jump by Juan Miguel Echevarria. The Cuban sensation jumped last year windy 883 in Stockholm. His Sunday result is the best under any conditions since 1995. Second day of Copa Cuba (counts as national championships) had Andy Diaz with windy 17.41 (+2.5) winning the triple jump ahead of Cristian Napoles 16.95 (+2.5). Rose Mary Almanza clocked 2:00.38 in women 800 m and Yarisley Silva won the pole vault with 456 cm. Reynier Mena won the 200 m in 20.69, another fast sprinter Roberto Skyers pulled his hamstring in the semifinals (21.65).
Echevarria_Juan1a-Rome18.jpgJuan Miguel Echevarria, photo by

The long run is one of our key weekly events. I loved running in the Carmel area and was reminded of that this weekend. I recall a race at Nisene Marks , 12k, which I had to cross a creek twice! The next day, I ran 90 minutes in Pacific Grove along the coast. The fog was thick and the sea was loud. What a great run.

IMG_4945.jpgThe fog and the run, photo by HOKA NAZ elite

Sunday, March 10, 2019-warm up, 65-70 minutes, cooldownrr

Race days are always days of discovery. Learn something new today!

IMG_5139.jpgRace well! photo by HOKA ONE ONE NAZ Elite

Saturday, March 9, 2019-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown

Friday is a moderate day, for recovering after a hard day. Get in your 50 minute run, stride outs, and core training.

IMG_5000.jpgEnjoy your runs, photo by HOKA ONE ONE NAZ Elite

VanNiekerk_WaydeSt1-London17.jpgWayde Van Niekerk, photo by

PRETORIA (RSA): World 400m record-holder Wayde van Niekerk says he will focus on trying to break 43 seconds for his specialist distance before competing more over the shorter distances. "We are basically leaning towards the 400m, I think I want to seal the 42, that is where my mind is at and my heart is at," Van Niekerk told "I want to focus and invest properly and get that 42, then I can get back to what I really want to do which is the 100m and 200m."

VanNiekerk_WaydeSt1a-London17.jpgWayde Van Niekerk, photo by

Runblogrun opines: Wayde Van Niekerk may be the most talented human to ever run the 400m. The body of an 800m runner (Marcello Fiasconaro?), the speed and agility of a 100m/200m specialist, Wayde has a gear from 300m to the finish that is, well, sublime. If he can regain his top elite fitness, which is no mean feat, then, we may see a new WR. I am cautiously optimistic. Wayde and his coach are taking the time to regain fitness precisely and with time needed. Remember when Wilson Kipketer tried to comeback too soon from malaria? Wilson told me that it was a mistake, one must be patient. We wish Wayde success, but most importantly, we wish Wayde patience.

VanNieKerk_Wayde200SF1-WC17.jpgWayde Van Niekerk, photo by

The continent that popularized athletics, Europe, is in a renaissance of the sport. From present, future and emerging stars like brothers Ingebrigtsen, Karston Warholm, Laura Muir, Mondo Duplantis, Katerina Johnson-Thompson, and Nafi Thiam, just to name a few, Europe has athletes who possess the talent, focus and desire to challenge the very best in the world.

Miltiadas Tentoglou  long jump winner.JPGMiltiadis Tentoglou, Long Jump champion, photo by Getty Images/ European Athletics

But there is something more. The EAA is managing one of the finest social media and media communications programs, not focusing on putting the most out, but putting out the combination of social media, (audio, video and text content) that inspires and attracts the younger generation. If one looks at the numbers on social media, the young fans are following European Athletics in greater numbers than in the recent past.

Athletics has a real chance to capture the imaginations of another generation. Let's not screw it up.

Mavrodieva: "It is fantastic to win today, on 3 March, the national day of Bulgaria. So this medal is for all the Bulgarians who supported me. It was about time I got first place."
Jakob Ingebrigtsen: "I can promise you that I will go really, really fast when the summer comes!"
Ivana Spanovic: "Gold was my goal. I came here for first position and I wasn't going to leave happy any other way. I knew I could make seven metres easily, but I made a lot of mistakes."
Miltiadis Tentoglou 838 Greek record and World lead, third best ever mark at European indoors
Laura Muir superb double with 57 seconds last 400 m at the 1500 m
Christina Schwanitz lost shot put by 1 cm to Radoslava Mavrodieva. Ekaterini Stefanidi only tied 4th in the pole vault. Orlando Ortega no medal in the 60 m hurdles.
Jakob Ingebrigtsen lost the 1500 m final to 13 years older Marcin Lewandowski,
AGENTS (by gold medals)
Daniel Wessfeldt 2, Valentina Fedyushina 2, Steffen Keil 2, Alfons Juck 2, Czeslaw Zapala, Greg Kirkpatrick, Marcin Rosengarten, Marco Tamberi, Stale-Jan Froynes, Janusz Szydlowski, Alberto Suarez, Pavel Voronkov, Carine Messerschmidt, Victor Sanchez, Olga Nazarova, Jos Hermens and Lea Sprunger, Shelayna Oskan-Clarke, Jorge Urena and Radoslava Mavrodieva do not have official agent.
2 - 45.05 Warholm equalled, + J. Ingebritgtsen European U20 record
7 - Muir 3000 m 8:30.61, KJT 4983 pentathlon (4th best ever score), Sprunger 400 m sf+f, Tentoglou long jump, Spanovic long jump and Urena heptathlon
7 - 21.65 Haratyk, Warholm, Tamberi HJ, Peleteiro triple jump, Visser 60mH, Belgium men 4x400 m and Poland women 4x400 m
5 - Muir 3000 m 8:30.61, in pentathlon 8.09 Ndama, 196 KJT equalled, 2:09.13 KJT, Warholm 400 m
3 + one relay - Muir 1500/3000, Spanovic long jump, Lewandowski 1500 m, Poland women 4x400 m, rest of 12 competing individual Belgrade gold medalists were not succesful and 8 were not competing at all.
1. POL 5-2-0, 2. GBR 4-6-2, 3. ESP 3-2-1, 4. NOR 2-1-1-, 5. GRE 1-2-1, 6. NED 1-1-3. In total 25 countries got medals.
1. GBR 122,5, 2. POL 72, 3. FRA 72, 4. ESP 69, 5. GER 66.5, 6. UKR 48.5. In total 34 countries got points.
Glasgow scored per IAAF rankings 46 455 points, it is the highest in the 21st century. It is followed by Prague 2015 46 260 and Belgrade 2017 46 254. Fourth best is Paris 2011 (46 223) ahead of Goteborg 2013 (46 162) and Vienna 2002 (45 894).

20170809athletics0924.JPGKarston Warholm and Jonathan Edwards, post 400m victory, (45.05 WL, =ER), photo by Getty Images/European Athletics

The 2019 European Indoor Athletics Championships will be remembered as three fine days of global athletics and the emergence of several European stars who could achieve superstardom. Here's a look back at Day 2, thanks to our friends at EME News (thanks Alfonz Juck).

The 2019 European Indoor Championships were held March 1-3, 2019 at the Emirates Arena to a sell out crowd. Some fantastic performances and several new stars emerged. Just one week ago now, we thought that we would peak back in the EME News time machine and see what editor Alfonz Juck found during his visit to Glasgow.

775279463_IM_2690_D933B99066AC3BD4A95CBA83FF9FD0B3.JPGAn exhuasted Laura Muir, photo by Getty Images/ European Athletics

IMG_6170.jpgCe'Aira Brown, photo by HOKA NAZ Elite

The long days on the track are to help build your strength and ability to race. The key to long workouts is taking one piece at a time. Stay focused and make sure you cool down.

Thursday, March 7, 2019rr-warm up, 12 x 400m, 200m jog, 800m pace, 20 minute run, 8 x 150 m strideouts, cooldown

Aga_RutiFV-Houston18.jpgRuti Aga, photo by
Ethiopian winners
TOKYO (JPN, Mar 3): 2019 Tokyo Marathon registered Ethiopian winners as headwinds in the last 6.5 km and cold rain throughout kept the really fast times from happening as scheduled. Brett Larner informs that number one on paper Birhanu Legese as men winner was not a surprise in 2:04:48. Second Bedan Karoki 2:06:48 PB and third Dickson Chumba 2:08:44. Only one more time sub 2:10 with Simon Kariuki in debut 2.09:41. Best Japanese Kensuke Horio 2:10:21 in debut as fifth. Equally unsurprising was the top position of Ruti Aga who had predicted a 2:18:30 at the pre-race press conference and forced the pacers and at least six other women in the front group to go for just that, splitting 1:09:45 at halfway. Things fell off a bit in the second half, especially after the 35.8 km turnaround. Her winning time was 2:20:40. Helen Tola and Shure Demise were 2nd and 3rd in 2:21:01 and 2:21:05 to make it an Ethiopian sweep of the podium, with Kenyan Florence Kiplagat the top non-Ethiopian at 4th in 2:21:50. Best Japanese was Mao Ichiyama 2:24:33 as 7th in the debut at the distance.

Wednesday is a moderate day of running. Add core training to that, and stride outs are a great way to do something different in between Tuesday and Thursday.

IMG_5141.jpgStride outs, photo by HOKA ONE ONE NAZ Elite

Wednesday, March 6, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown

David Hunter wrote this piece on the amazing Anavia Battle and her promise, now an in the future. Will she continue to race faster and faster and contibute to her teams' big wins?

Dave Hunter thinks so. That is part of the reason you see this feature! Watch the end of the NCAA indoor season and let us know how you think she is progressing. Dave Hunter captures the essence of the coach athlete relationship.

anavia battle3.jpgAnavia Battle, photo by Ohio State Buckeyes

In Slaughterhouse Five, we find a novel written by the late Kurt Vonnegut, a Gerrman-American writer.The main character is Billy Pilgrim, who time travels between his various realities.

In Stuart Weir's world this past weekend, we went from the Arena with better appreciation of the events and the athletes. We travel around the stadium, and see event after event, regardless of the time of day.

In this column, Stuart provides some of the background fom which events can be better appreciated. We thank him for his insights into Glasgow 2019.

775279465_IM_7840_473DC1C4692C0A4EF266662719233DA1.JPGNadine Visser, 60m hurdles, photo by Getty Images/European Athletics

Christina Schwanitz.JPGChristina Schwanitz, silver medal, shot put, photo by Getty Images/ European Athletics

The three days of 2019 European Athletics Indoor Champs had events for every athletic fan's palates. From stories of great challenges to young athletes surprising to veteran athletes going out with class. Stuart Weir wrote about all, in his five days in Glasgow.

The level of the 2019 European Athletics Indoor Championships was one of the highest in my memory. The men's 1,500m was no exception. Jakub Ingebrigtsen took a second medal. The young Norwegian, all of 18, took gold and silver, and showed the world, that even at the tender age of eighteen, Mr. Ingebigtsen elicits a stong following.

Stuart Weir writes about the Men's 1,500m. I recall meeting Marcin Lewandowski. Marcin and I met in a car ride to the FBK Hengelo meeting in 2011 or 2012. The young Pole was considering the move from 800m to 1,500m. Marcin's exhilerating finishes have been honed over a decade of 800m racing. His win in Glasgow was no differrent, except for one thing: he broke the plan of a promising Norwegian.

775279465_IM_2949b_B8FDC5AC49952F443E0C394270284290.JPGMarcin Lewandowski, photo by Getty Images/European Athletics

The sprints are always a draw in the championships. There were some innovations in this championships, and Stuart Weir writes on how athletic fans took to the changes in sprint rounds.

BL_20442_20190302103912067.JPGThe sprints, photo by Getty Images/European Athletics

CK9I9070_20190302114312208.JPGNikoleta Kyriakopoulou, photo by Getty Images/ European Athletics

Stuart Weir wrote all of the pieces on the 2019 European Athletics Indoor Championships. His love of the sport and appreciation of the athletes is obvious. We thank Stuart for giving us a great view of the action in the Emirates Arena.

Tempo workouts are key to your success. Callous yourself for racing during the season. Tempo runs help you handle the rigors of middle distance racing, and it is a key part of a modern training program.

IMG_6118.jpgCe'Aira Brown, photo by Mike Deering/The Shoe Addicts

Tuesday, March 5, 2019-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 2 x 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown

BL_20442_20190302103912067.JPGSprints, photo by Getty Images/ European Athletics

The highlights of day 2 in Glasgow's Emirates Arena are discussed here in Stuart Weir's day two highligrht column.

2019 Glasgow Diary: Men's 3000m


The 3000m was one of the most exciting races of the weekend. With the Ingrigtsen brothers and Team GBR doing battle, the story was more and more interesting. This is how Stuart Weir saw the battle over 3000 meters on Saturday night at the Emirates Arena.

BL2_9709_2019030275556050.JPGThe battle fo 3000m, photo by Getty Images/ European Athletics

IMAC7549_2019030261128640.JPGEsther Guerrero, photo by Getty Images/ European Athletics

Stuart Weir wrote this piece on the challenges and drama in the 800 meter semi finals. Such events create excitement and keep fans glued to the track.

The month of March will be the hardest month of the year. Fartlek, tempo runs, repeats, and off distance racing. The challenges callous you and prepare you for the biggest events of the season, in April, May and June.

IMG_6138.jpgThe race season is upon us, photo by Mike Deering/The Shoe Addicts

Monday, March 4, 2019-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down

For much of my college running career, I ran long runs in Almaden Quicksilver Park in South San Jose, California. Running on the trails of the park had great hills and beautiful vistas. My coach, Dan Durante, was an Arthur Lydiard fan. We did a two hour run each Sunday. The runs built our endurance and strength.

IMG_4945.jpgA long run in the fog, photo by HOKA ONE ONE NAZ Elite

Enjoy your long run.

Sunday, March 3, 2019-warm up, 65-70 minutes, cooldown

The Road to Gold race in Atlanta today, was a test for elite athletes and citizen runners to see the Olympic Trials marathon course. One year from now, we will see the best marathoners of the U.S. race to make the teams for Tokyo 2020. Here's the release on how the race went today!

Attach28649_20190302_103623.jpgParker Stinson, Brogan Austin, Jared Ward, top 3 Men, photo by Atlanta Track Club

Attach28651_20190302_103623.jpgCarrie Dimoff, Amy Cragg, Brittany Charboneau, top 3, Women, photo by Atlanta Track Club

775279463_MS_8788_F53842E06A6B8B7DAA8CD48B5B135958.JPGNiahm Emerson and Katerina Johnson-Thompson, silver and gold, photo by Getty Images/European Athletics

775279463_BL_0090_B6FC01BDA3FA13F91B7AF4A902E327F9.JPGLaura Muir and Melissa Courtney, photo by Getty Images/ European Athletics

This is the status report of British athletes after day 1 in the Glasgow 2019 Indoor Champs. Thanks to Stuart Weir for his amazing corverage of the championships for us.

775279463_BL_8904_BDB2D1EA24F72FBB7AC02AD724FF80D0.JPGNiamh Emerson and Katerina Johnson-Thompson, photo by Getty Images/ European Athletics

Stuart Weir wrote the following piece on Laura Muir's fine win over 3000m on Friday night. This was part 1 of her double, and the end of two races on day one for the Scottish star.

775279463_BL_0369_775310D66AF6AA52F5A34D5B1ED66250.JPGLaura Muir defends the 3000m title from Belgrade, photo by Getty Images/ European Athletics

775279463_BL_0090_B6FC01BDA3FA13F91B7AF4A902E327F9.JPGLaura Muir and Melissa Courtney, Team GBR takes gold and bronze, photo by Getty Images/European Athletics

The art of doubling gets more complicated at Indoor Championships. Over 3 days, Laura Muir and Jakub Ingebrigtsen will race 3-4 times, twice on Day 1, then, depending on races, 1 to 2 more times. Stuart Weir weighs in on the decision to double by these two fine European athletes.

BL_28901_2019022832157498.JPGRachel Miller, photo by Getty Images/European Athletics

Stuart Weir is always looking for a unique story. He sure found one in British sprinter, Rachel Miller. Rachel juggles raising a nine year old son and elite sprinting. We think that you will be seeing more of this talented British sprinter.

BL2_8252_2019022832318941.JPGEilidh Doyle, Rachel Miller, photo by Getty Images/European Athletics

We have encouraged you to race the past 8 Saturdays, or do a fartlek. This week, we do not want you to race. The big season is coming and some are finishing the indoor season.

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

Here's the big secret. You can only really peak twice a year, and it is physcial, mental and emotional. Take the time and focus to get the best out of yourself.

Saturday, March 2, 2019-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown

BL_21073_2019030213504303.JPGLaura Muir, 2019 Glasgow 3000m gold, photo by Getty Images/European Athletics

The first day of the 2019 Glasgow European Athletics Indoor Champs, three finals took place: ther 3000m women, the pentathlon and Men's shot put. This is the behind the scene notes from EME News.

After a hard day on the track, an easy day is required. Warm up, keep your run relaxed and focus on the core work. You will begin Spring outdoor track in the next couple of weeks, if you have not started already. Stay focused on the training.

IMG_1665.jpgCe'Aira Brown, photo by Mike Deering/The Shoe Addicts

You will race well in April and May. The first few races are shaking out the rust from last season. Be patient. Your work now will make you faster. Stay focused on the prize.

My junior year of high school, I finally broke five minutes for the mile, after not having broken six minutes the season before. The difference? I ran all summer, I worked hard in cross country, and I listened to my coaches in the spring. For me, going under 11 minutes for 2 miles, after running over 12 minutes for 2 miles, was a revelation. A few years later, I would run two miles under ten minutes. Your body can do amazing things. Just listen to it. And always listen to your coach.

Friday, March 1, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown

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