October 2019 Archives

Keitany_MaryFV1-RAK15.jpgMary Keitany, photo by Photorun.net

True_Ben-USAxc19.JPGBen True, photo by PhotoRun.net

The nature of cross country is that one must take on all the challenges that nature provides. In that light, hills and creek crossings can make it fun and tough. Be prepared!

Thursday, October 31, 2019: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Wednesdays are always easy days. Tuesdays and Thursdays are hard days and each has their need. It is the gradual buildup of workouts and levels of challenges that build you up.

Flanagan_ShalaneFV1-OlyGames16.jpgShalane Flanagan, one of our finest athletes, has announced her retirement. A fine athlete, Shalane, wih the help and guidance of fine coaches, build herself up over 2 decades of fine performances. Nothing came easy for Shalane. photo by Photorun.net

John Brant's thoughful writing style, in his piece, "Why I Still have Faith in Alberto Salazar", took me back three decades. John and I worked at Runners World during one of the golden ages of running. I was there in 1981 and left in 1987. The staff was an amazing amalgamation of writers, designers, marketing people who had helped make a tiny magazine the most popular global publication in the sport. Bob Anderson was a first class showman, a guy who took what he loved and made it into a multi million dollar business and lead an industry.

Surviving there was brutal. It was a daily example of Darwin's survival of the fittest, and it was also a highly dysfunctional family. I have to admit that I loved it, after I figured that I could be fired daily. I just decided to take it one day at a time, get my ad production work done, get in 2 runs a day, with my fellow RWers, Tim and Danny Gruber, and try to stay out of trouble. rr

14min-panel-1571924873.jpgSalazar with Brant, 2012, photo by Runners World

The time at RW changed my life. One of the reasons were people like John Brant and Danny Ferrara. Both fine writers, they allowed me to write goofy little pieces in the regional editions of RW. In the next 3 decades, I developed a media business with my then wife. In my current reincarnation, I publish a blog with my brother, and work in a video development business with my son and his partners.

John Brant is one of the finest writers that has been my pleasure to read. John's piece on Salazar is not the work of an apologist. Brant has seen Salasar in many times in his life and his comments are honest and considerate. Brant does ask himself if he was snowed. He does not think he was, and neither do I. John Brant, and we have seen each other, mostly in passing at RW booths over the years, is not someone who would give himself an easy out. He was prone to self analysis of his writing and the accuracy of it was well. rr

Brant gets it. He understands what has made Alberto Salazar tick for decades. ? Pay particular attention to the comments by David Frank, a man who coached with Salazar at an Oregon high school.

Agaiin, a nicely done piece and an important read on the relationship of a writer with his subject.

9329b964-3847-464f-af12-11e6605aca89.jpgDiamonds in Diamong League, photo by Getty Images/ IAAF

This was announced nine days ago, and we have been catching up on news in our travels.

Lasitskene and Sidorova shared bonus

Sidorova_Anzhelika1c-Doha19.JPGAnzhelika Sidorova, photo by Photorun.net

Lasitskene_Mariya-Lausanne19.jpgMariya Lasitskene, photo by PhotoRun.net


MOSCOW (RUS): World champions Mariya Lasitskene and Anzhelika Sidorova have decided to share their 10 million rubles bonuses (around 150 000 USD) which were awarded to them by the Russian Boxing Federation (RBF) with their Russian teammates who also competed at the World Championships in Doha, informs TASS. "We [Lasitskene and Sidorova] decided to share this award with all medalists and participants of the [2019 IAAF] World Championships. All those, who went to Doha, will receive a part of our prize money. I hope they will be happy and grateful," said Lasitskene.

RunBlogRun opines: This is one of the class acts of the year. Both athletes showed their respect of their fellow athletes. They both competed well in Doha and I just liked their actions.

The tempo run is not about beating you up, it is about building you up. It is about callousing. In racing, we get to a point where we begin to fall apart. In tempo runs, we hold that collapse off a bit. We build endurance, we build mid race strength. If we build that mid race strength, we callous ourselves to the challenges of the race.

2016-07-27 12.23.05.pngEmil Zatopek, Alain Mimoun, Herbert Schade, 5000m, 1952, photo by Getty Images / IAAF

Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 20 minute cooldown

Hassan_Sifan-Worlds19.JPgSiffan Hassan, taking the 1,500m in Doha, photo by PhotoRun.net

Hassan wants to find a new coach
PORTLAND (USA): World 1500 m and 10 000 m champion Sifan Hassan is planning to remain based in the United States despite the suspension of her coach Alberto Salazar due to anti-doping infringements, informs NOS. "We have two, three, four American trainers in mind, but it must be someone she clicks with," said her manager Jos Hermens. Hassan said: "I want to stay in America. It's hard to move in an Olympic year. For me, everything has to be perfect."

volvo logo .jpgTCS New York City marathon picked up a new sponsor today, Volvo! Nice job, NYRR!

Mainova-Frankfurt-Marathon_Raceday-2019_191027_112428_PB1_8301kk-presse-edit_-12-360x240.jpgValary Aiyabei sets new CR at Frankfurt, photo by Mainova Frankfurt Marathon

Golden Tracks 2019-5.jpgKarsten Warholm and Mariya Lasitskene, photo by European Athletics

Stuart Weir wrote this piece on the Golden Track awards night at the European Athletics Convention. EA had some challenging decisions on the women's side, as the mens' decision was pretty apparent.

IMG_20191027_100102.jpg Eric Kimaiyo (Brigid Kosgei's coach), Winnie Chepkorir (6th position in women 10km) and Justin Lagat (RunBlogRun senior writer), photo by Kenyan athlete

We asked Justin Lagat, our senior writer in Kenya, to help us appreciate the change in stature in Kenya for Brigid Kosgei, in Kenya, after her exciting 2:14.04 WR. Justin complied, in this fascinating piece.

The day after a long run, one must keep it easy. The run on Monday is about getting out, moving and keeping it relaxed. The body takes on challenges, but one must respect the body too. Easy days allow us to rebuild.

Mainova-Frankfurt-Marathon_Raceday-2019_191027_121708_PB2_8489kk-presse-edit_-11.jpgValary Aiyabei en route to 2:19.10, 27 October 2019, Mainova Frankfurt Marathon, photo by Mainova Frankfurt Marathon

Monday, 28 October 2019, Easy Day: 55 - 60 minute park run

Mainova-Frankfurt-Marathon_Raceday-2019_191027_121708_PB2_8489kk-presse-edit_-11.jpgValary Jemeli Aiyabei on way to a CR 2:19:10, photo by Mainova Frankfurt Marathon

In almost perfect conditions, almost 15,000 marathoners took to the streets of Frankfurt , and the skies stayed dry for almost two hours. The cool weather meant that the distance gods looked kindly on Mainova Frankfurt Marathon today...

Sometimes we get surprised.

Today was one of them. While I knew Valary Aiyabei, I did not expect her to imitate Mary Keitany, a fellow Kenyan marrathoner. Aiyabei went out hard and did not stop, until she broke 2:20, her stated pre race goal.

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Valary Jemeli Aiyabei breaks Course record in 2:19:10 at Mainova Frankfurt Marathon, photo by PhotoRun.net

The conditions for the nearly 15,000 marathon starters were quite good. A bit overcast, and temps in the 50s, plus a bit of wind. The elite races were quite differernt. The men's race was a war of attrition, and the women's race saw complete domination. In the end, we had two new winners, and two exciting stories!

Start1-Frankfurt18.jpgThe start of the Mainova Frankfurt Marathon, photo by PhotoRun.net

My college coach was teaching me how to run well in hot weather. We were up in the Santa Cruz mountains, and it was 90 plus, hot as hell. He made me drink a liter of cold water and head off on a flat 20 miler. In the first ten miles I put down 3 liters in the first ten miles, and my stomach was bumping around. I was a bit uneasy as the heat continued. Then, about 14 miles I picked up the pace, and felt great and continued to run faster and faster, picking up my pace, and building confidence. Once I finished the 20 miles, Coach had me jog 800 meters, and took me over to a god awful hill. I was to do 4 Lydiard style hills (charge up 250 meters, jog 150 meters down, swift final 400 meters, jog 5 minutes, repeat). I felt great and finished, then did a two mile cooldown.

Kipchoge_EluidBottle1a-Berlin18.JPGEliud Kipchoge, Berlin 2018, photo by PhotoRun.net

Afterwards, my coach, who was a horse racing enthusiast, would wash our legs with freezing water. Next day I did 12 miles easy, with no issues.

Long runs are essential in your development. In high school, I suggest 75-90 minutes top. Enjoy it, and know that you are building efficiancy and your mortal engine.

Sunday: 85-90 minute long run

PRESS RELEASE: MAINOVA FRANKFURT MARATHON ON SUNDAY:

Live Streaming

A live stream of the Mainova Frankfurt Marathon with English commentary will be available on Sunday. The race starts at 10 am (CET / note: winter time starts in Germany during the night before the race). There will also be live Twitter reporting in English of the elite races. You can watch the race here:

https://www.frankfurt-marathon.com/en/livestream-mainova-frankfurt-marathon-2019/

The livestream will be available worldwide with the exception of the following regions: Germany, Austria, Suisse, Liechtenstein, Alto Adige (South Tyrol), Sub-Saharan Africa and South America. TV live coverage will be available in Sub-Saharan Africa (SuperSport) and South America (ESPN).

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Last May, Lonah ran a NR of 2:19.46 in the marathon, at Prague. This was her 4th marathon. In her debut at the distance, in 2016, she ran a rather modest 2:40.16 in BMW Berlin. In her third marathon, Lonah took sixteen minutes off her PB in 2:24.17 in Firenze, Italy.

Recently she attempted the Doha WC, but succumbed to the terrible conditions and did not finish. Lonah recovered and reached out to Christoph Kopp, the Frankfurt elite athlete director, as she wanted to test herself.

Salpeter_LonahFV1-Florence18.jpgLonah Saltpeter, photo by PhotoRun.net

The European champion at 10,000m, Lonah possesses a light attitude on the world, and her positive attitude, focus and obvious talent make us curious about Ms. Saltpeter. Just how fast can she go?

That is what Andy Edwards of Race news service wanted to find out!

Special thanks to Andy Edwards on the interview and Brian Eder on the production.

648a12e0-fe01-4b43-ab29-2c4458c18ed8.jpgAnother fine year of athletics and the stars just keep coming! The IAAF Male athletes were, like the women a tough list to pick from. I think that they missed a few, but that keeps it fun and exciting!

Photo Collage by Getty Images for the IAAF

ddf800c3-0efa-4efb-b4f8-337c620ca504.jpgTruth is, the ten women who have been nominated for the top awards in our sport showcase a global sport that continues to champion women's sports. Women's athletics continues to offer opportunities around the world for women in the 209 countries represented by the IAAF.

Photo collage by Getty for the IAAF

Stephanie Twell is one of those amazing athletes who remind you that, with heart, focus, hard training and a positive attitude, one can challenge the walls we put up in front of our dreams.

A fine cross country runner, Steph has PBs from 2:02.58 at 800m to 4:02.54 at 1,500m to 14:54.08 at 5,000m. This past summer, Stephanie Twell won the 10,000m European Cup in a PB of 31:08.13 on 6 July 2019.

In her second marathon, Stephanie debuted at 2:30:11 last December in Valencia, Spain.

IMG_9957.JPGStephanie Twell and Larry Eder, post interview, 24 October 2019, photo by RunBlogRun

Self coached the past six months, Stephanie Twell will have the company of her husband, in the Mainova Frankfurt Marathon on Sunday, 27 October 2019.

How fast does she want to go? Stephanie Twell needs a 2:29:30 Olympic qualifying mark, plus a bit faster to get some attention from the British selectors.

We spent 20 minutes with Stephanie Twell on Thursday, October 24. Stephanie was charming, thoughtful, focused and obviously still enjoys the pursuit of goals and challenges of running. Her finishing speed could make her quite dangerous in Tokyo in 2020.

Special thanks to Stephanie Twell for her honesty. Special thanks to Brian Eder for managing the audio production of the Sound Cloud interview.

Salpeter_Lonah1 -Doha19.JPGLonah Saltpeter, photo by PhotoRun.net

The 38th Mainova Frankfurt Marathornr is hours away, and we are enjoying the extra hour of sleep permitted with the changing of the clocks back one hour. 14,000 marathoners are hours away from toeing the line and seeking the answers to the questions they have faced, day in, day out, for the past six months to the year.

We see big times on the women's side, and some surprises on the men's as well. Lonah Saltpeter has run 2:19:46, how fast can she go? Defending champion Meskerem Aseffa will not give anything away.

Mark Kiptoo wants a new master WR in Frankfurt, but he could also get the win. Tsegaye Mekkonenen, who has 2 times in the 2:04 time range. Mr. Mekkonnen is in need of a win, surely he will make it difficult for Mark Kiptoo.

The truth is, the marathon is a crap shoot. Great training and plans can go out the window with too fast a start or too much inspired running early on.

Again, we will know in six to ten hours, good luck to all 14,000 in the Mainova Frankfurt Marathon.

Kiptoo_Mark-Frankfurt18.jpgMark Kiptoo, will he set a new Master's WR in Frankfurt? photo by PhotoRun.net

Mark Kiptoo did not begin his running career until the age of 28. Now, fifteen years later, the past winner of the Mainova Frankfurrt Marathon, who possesses a life time best of 2:06:00, and a Master's best of 2:07:50.

Mark Kiptoo speaks with the self knowledge of someone who has fought the marathon battles. He has trained with focus, and his focus has been Frankfurt. His training partner gives him confidence, as he built to run the streets of Frankfurt on 27 October 2019.

This interview was done by Andy Edwards of Race News Service. Race News Service is a global partner of RunBlogRun and the RunningNetwork. They provide exciting content from events around the globe.

Thanks to Brian Eder, for managing the Sound Cloud involvement with this audio file.

The 110m hurdle final in Doha was, well, carnage. Two veterans and one first timer took medals. The bronze medalist was France's Pascal Martinot Lagarde, who, instead of a 'chocolate medal' took the bronze medal. In silver, Sergey Shubenkov ran his race and took the second position. And in gold, was the one and only Grant Holloway. Orlando Ortega, after the protest, was given third place (a second bronze in one race).

What was the same about the medalists? In each case, as Omar McLeod, who hit the last 4 hurdles and obstructed Orlando Ortega, Grant Holloway focused on being the first guy to get across the line. That is the name of the game. Shubenkov came close as did Martinot Lagarde.

Holloway-Ortega-McLeod1g-Doha19.JPGBefore the carnage, Grant Holloway pursues his gold, photo by PhotoRun.net

The day belonged to Grant Holloway, who, capped the 42 events he did in 2019, with a win in the big one, the Doha World Championships.

Grant Holloway was the focus of much interest as manager John Regis found the amazing athlete a sponsor. adidas wisely invested in the young Gator grad, and this writer believes that they got their money's worth. Grant Holloway is the 'real thing' (sorry Coca-Cola).

Holloway_GrantChomp1-Doha19.JPGGrant Holloway keeping it Gator, photo by PhotoRun.net

Who is Grant Holloway? The most talented, spirited and focused hurdler that we have seen in a generation. Grant thanked his competitors and noted that he would not be there without them. The lessons this young man teaches by example are endless. He thanks his parents, coaches, his girlfriend. Meeting his smiling parents prior to the interview at the adidas HQ in Doha was memorable. This young man is loved and he shows it.

Enjoy the interview. Grant Holloway has miles to go before he retires. He has dreamed of Olympic gold since he was a child. Special thanks to Manager John Regis, who always makes me both laugh and think, Spencer Nel, adidas, who signed the athlete, for supporting the young man, and my son, Adam Johnson-Eder for getthing me there on time, and recording the video (posting soon). Audio Production was done by my dear brother, Brian Eder, who, like my son, has been on this journey for much of our lives.

Listen to this interview close, as there are big lessons for coaches and athletes.

Grant Holloway is one of those athletes who reminds me that the biggest assert of our sport is our athletes.

Steph-Twell-British-Championships-2018-by-Mark-Shearman.jpgStephanie Twell taking 5th British Athletics title at 5,000m, photo by Mark Shearman/Athletics Weekly

Steph Twell is an example of how a runner should progress. Stephanie began at the 800m, and moved up to 1,500m, running 2:02.58 in 2016 and 4:02.54 in 2010 (1,500m). Seems that, longer the distance, better that she has done, with five British titles at 5000m outdoors!

gettyimages-1160459593-2048x2048.jpgStephanie Twell taking 2019 European Cup 10,000m, photo by Getty Images / British Athletics

This will be Steph's second marathon. She debuted in 2:30.14 in Valencia in December 2018.

She loves road racing and just raved about the Cherry Blossom 10 miler, which she finished 8th in a PB of 52:58 on 7 April 2019.

IMG_9957.JPGStephanie Twell with Larry Eder, photo by Mainova Frankfurt Marathon

Stephanie still has the need for speed and desire with cross country. She hopes to get in some cross country racing after recovering from what she hopes is a good second effort.

A fine cross country running, Stephanie Twell has moved mileage from 65-70 miles a week to 85-95 miles, adding little by little and analyzing session by session. Self coached for the past six months, since she stopped working with Geoff Wightman, Twell seems to enjoy the freedom of coaching ones self. Prone to analysis, Stephanie Twell relies on discussions with a physio and her husband, a medical doctor, who, as a 2:19 marathoner, will be pacing her in Frankfurt.

We did a fun 20 minute audio interview, which will be up this weekend. Now, we feature 3 tips on being a better cross country runner by Stephanie Twell.

Bolt_UsainQ1b-WC17.jpgUsain Bolt, photo by PhotoRun.net

Coleman_ChristianQ-USAo19.jpgChristian Coleman, photo by PhotoRun.net

Usain Bolt is one of the finest athletes in global athletics history. He transcended athletics because he obviously enjoyed what he did. He had confidence in his ability and his fitness. Bolt lived off the fan energy, and the fans lived off Bolt.

Bolt has picked Coleman as the next big thing in sprinting. Christian Coleman is not Usain Bolt. He never will be. And that is okay.

For Christian Cole

The need to race, the desire to race, for a distance runner, is like breathing. At first, I was terrified of racing. Later, I embraced the queezy feeling as a good sign.

I remember that my best friend won the first race he ever ran. I won my first race as a senior in college, so after about 300 races. In the 1970s and 1980s, we raced 35-40 times a year. Sometimes, twice on a weekend.

news-featured-image-51647.jpgAdrian Royle battles Alberto Salazar, November 1981, Burbank, CA, photo by Joe Volk

There were also races where my best times were achieved, and I was near the very back of the pack. Running teaches humility. I recall the 1981 USA XC Champs, watching the lead pack of Steve Scott, Herb Lindsay, Adrian Royle, and Alberto Salazar churning up the sod in the Burbank Golf Course, as they ran sub 4:30 miles. I was 250 meters back, and had the perfect view, as this long, quickly moving, breathing mass of humanity responded to the dwindling leaders pack. Finally, Adrian Royle and Alberto Salazar, four weeks after a NYC win, were together, and Royle took the upset win. (To read about this race, go here: https://germanroadraces.de/?post_eng=the-halcyon-day-of-adrian-royle-shooting-star-butchers-blog)

Have a big race, Make your dreams a reality.

Saturday, October 26, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Rypakova_Olga-Lausanne19.jpgOlga Rypakova takes gold in TJ, photo by PhotoRun.net

The breaking 2 program inspired many in 2017, with Eliud Kipchoge going oh so close, 2:00.28. Coming back and running a 2:01:38 inspired Eliud, and with INEOS CEO Tom Ratcliffe, a major athletics enthusiast, a friendship was born.

Of course, they wanted to do it in London, but that was not to be. The goal was a sub 2 hour performance, so they went to Central Europe. Vienna was settled on. According to our sources, over $20 million was spent on logistics, promotions and media support.

image003.jpgEliud Kipchoge, going sub 2 hours, photo by NN Running team

The finest athletics in the world assisted, and Eliud delivered in 1:59.40.2. The pictures and video tell it all. Herer's our podcast (thanks Mike Deering) on INEOS 159.

Now, we invite Sir Tom Ratcliffe to become a global sponsor of athletics and see the goodwill he can develop with global athletics!

Oh, Eliud Kipchoge, want to see you in a big race with Kenenisa Bekele!

Hassan_Sifan1-Doha19.JPGSifan Hassan taking gold in the 10,000m, Doha WC, photo by PhotoRun.net

Hoppel-Brazier-USAout19.jpgBryce Hoppel, US Champs, photo by PhotoRun.net

So, how do I explain my fascination with Bryce Hoppel? Bryce runs the 800m like he was born to run the two lapper. In 2019, Hoppel wins the NCAA Outdoor in 1:44.41. Then, at the Pan Am Games, Bryce took 4th in 1:47.48. Oh, sometime in that time frame, he took 3rd in USATF 800m, had a thirteen meet winning streak, and signed with adidas and with Global Athletics & Marketing's Mark Wetmore.

Then, came the biggie! Serious, sports fans, Bryce makes the final the WC 800m! And, in the last sixty meters, he looked like he could capture the world, taking down everyone but three. As Donavan Brazier took gold in MR/AR of 1:42.34, along comes Bryce Hoppel, running like a man possessed. Bryce did not churn up the track, as I am apt to say, he melted that Mondo surface, flying down the last 60 meters to take 4th in 1:44.25 PB!

Jeff Benjamin, Senior writer, East coast, RunBlogRun (really Staten Island), did this interview.

In Doha

Wang_Jianan-Beijing15.jpg

Wang Jianan, LJ of 8.15 m takes gold! photo by PhotoRun.net

Johannes_HelatiaFH-Doha19.jpgHelenes Johannes comesback from marathon WC bronze, to take gold at 5,000 in 15:15! photo by PhotoRun.net

The Mainova Frankfurt Marathon is one of the finest marathons in the world. 40,000 people will compete in the kids runs, half marathon, Marathon Relay (4 people) and the marathon. I have visited the event, thanks to Meet Managent, for the past seven years.

CU2I5526.jpgKatherina Steinruck and Mark Kiptoo, photo by Mainova Frankfurt Marathon

Here are five deep thoughts I have about the event, which will be held in on 27 October 2019:

Lasitskene_Mariya-Stockholm19.jpgMaria Lasitskene, photo by PhotoRun.net

Fridays are about easy days, and today, keep it easy. You have a big race tomorrow.

Kejelcha-Cheptegei1d-Doha19.JPGThe battle is on, Yomif Kejelcha and Joshua Cheptegai duel, meters to go! Doha 10,000m, photo by PhotoRun.net

Friday October 25, 2019: 30-45 minute minute park run, relaxed

image1.jpegColleen Quigley, Jeff Benjamin and Kate Grace, photo by Jeff Benjamin

This is one of the many interviews that Jeff Benjamin has done for us. Kate is one of ourr favorite athletes, who puts it all on the line when she races. We look forward to seeing her in 2020.

Naser_SalwaSF1-Worlds19.JPgSalwa Aid Naser takes 400m in 50.15, photo by PhotoRun.net

Romani_Darian-Doha19.JPGDarlan Romani took the shot put in 22.36m, photo by PhotoRun.net

In a copyrighted article by Ken Goe in the Oregonian, https://www.oregonlive.com/sports/2019/10/nike-oregon-project-athletes-working-with-coach-pete-julian-will-stay-together.html, Mr. Goe noted that while Nike Oregon Project is no more, the seven athletes under the coaching of Peter Julian will remain with Julian. At this time the new club that Julian coaches does not have a name.

image2-thumb-500xauto-26309.jpgPeter Julian coaching Shannon Rowbury, Sifan Hassan, photo by Jeff Benjamin

Peter Julian has been a long time assistant coach at NOP, and over the past several years, had developed a group of seven athletes, who he worked with on a daily basis. These athletes include, Konstanze Klausterhalfen, WC bronze at 5000m, Donavan Brazier, gold medalist, 800m, WC, Craig Engels, 1,500m US Champ, Eric Jenkins, Suguru Osaka, Jessica Hull and Shannon Rowbury.

Nike has stated that they will help the NOP athletes under banned coach Alberto Salazar find new coaching situations. NOP athletes affected by the ban are Galen Rupp, Sifan Hassan, WC double gold, 10,000m/1,500m, Clayton Murphy, Olympic bronze 800m, Jordan Hasay and WC silver, 10,000m, Yomif Kejelcha.

RunBlogRun is happy to see Peter Julian keeping his athletes and that Nike will help relocate the NOP athletes.

The 2019 Mainova Frankfurt Marathon begins, for the media, with the first of two pressers on Thursday, October 24, 2019.

Jo Schindler, Race Director, and Christoph Kopp, elite athlete coordinator, hosted Mark Kiptoo, former Frankfurt champion and WR Masters marathon, and German chammpion Katherina (nee Heinig) Steinruck, for a presser aimed at the German media.

Mark Kiptoo, quite eloquent, spoke of how well his training has gone, with Micah Kogo. He spoke of 40k runs, speed work and total focus on gaining his shape for Frankfurt. Mark's confidence was evident, but he also elicited some concern as he spoke of going out in 62:30, with the top athletes, instead of 64:00, as suggested by Christoph Kopp.

Kiptoo_Mark-Frankfurt18.jpgMark Kiptoo, photo by PhotoRun.net

How fast can Mark Kiptoo go? He suggests a time that is better than his 2:07.50 Masters' WR. He did not seem to scare when asked if he could go under 2:06:00 from Eindhoven in 2015.

Heinig_KatarinaFH-Frankfurt18.jpgKatherina Heinig (now Steinruck), 2018 German championship, photo by PhotoRun.net

Katherina Steinruck has one goal, to get as fast under the Olympic standard of 2:29:30 that she can. Melat Kejeta leads German women with her excellent 2:23.57 from Berlin ( 29 September). Katherina has PB of 2:28.34. Steinruck is coached by her mother, Katrin Dorre-Heinig, the top German women marathoner in the 1980s-1990s.

How will Katherina fare in Frankfurt? We think quite well. Her PBs this season should open some eyes. Taking 3rd on 8 June in the German Champs 10,000m in 33:15.18. On 13 September, Katherina ran a PB of 32:47. On 15 October, Katherina followed up with a fine PB of 32:39. And finally, her 1:12.23 Half marathon PB on 21 September shows a high level of fitness. I think a 2:27 time may be in the cards.

Enjoy the presser below, mostly in German but with some good comments in English.

CU2I5526.jpgKatharina Steinruck and Mark Kiptoo, photo by Mainova Frankfurt Marathon

The early afternoon presser featured Masters WR holder Mark Kiptoo and German star Katherina Steinruck, who was known as Katherina Heinig until this past year. Questions with local German press and some fun interplay, watch for the video presser. Check out the release below.

Stephanie Twell, who was 15th in Doha in the 10,000m, in 31:44.29, is racing the marathon in Frankfurt. It is her second marathon. She went to Doha to appreciate the Tokyo 2020 conditions. A fine cross country runner, Stephanie has taken that conditioning to the 10,000m, and now, the marathon. Self coached, Stephanie used her cross country experience to build a fine track career.

gettyimages-1160459593-2048x2048.jpgStephanie Twell, European Cup 10,000m, photo by Getty Images / European Athletics

Thursday, Oct 24, 2019: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

EA Convention in Tallinn, Estonia

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AH_29311_2019100590950005_20191005093346.JPGSifan Hassan takes 10,000m/1,500m double, photo by Getty Images / IAAF

European Athletics has had a fine year. The convention helps celebrate the amazing year of 2019 and look to the year of 2020.

Wednesdays are about recovery. You must have easy days between tough days. Elite athletes' easy days are obviously different from a high schoolers, but that is because, over 8-12 years, they have conditioned their bodies.

Flanagan_ShalaneH-Baa10k16.jpgShalane Flanagan, the NYC champion, the Olympic medalist, has announced her retirement! We thank her for 20 years of amazing racing and being a fine role model! Photo by Photorun.net

Wednesday, October 23, 2019 : 30-45 minute run, relaxed

RunBlogRun opines:

The wording of a modern corporate press release is an act of modern statecraft. The release today by Nike on the status of CEO Mark Parker is a case in point.

In these times of global uncertainty, the importance of the press release in modern business can not be underestimated. The purpose is to quiet the storms created by difficult financial times, marketplace uncertainties, and challenges in the perceptions of a brand.

Mark-Parker-and-John-Donahoe-final-October-2019_91108.jpgMark Parker and John Donahue, photo by Nike

The release below does all the above. A CEO is stepping down (Mark Parker) and is being replaced with a CEO with a skill set beyond the sports industry. That John Donahue has a fascinating CV and has solid management skills shows several things: the decision for Mark Parker to change his role, not leave Nike, is a long term decision. This decision was not accomplished overnight. The decision to replace the CEO, a running shoe product guy, with a digitally experienced CEO, shows that Nike is planning for the next 25 years. That bit of statecraft will keep the Nike stock price in good standing.

What the release does not say is how difficult the past month has been. The USADA ban of Alberto Salazar, and the amount of animus displayed on social media to Nike, Salazar and Mark Parker was real. This writer has no reason to believe that Parker's missives were not genuine.

The dismantling of Nike Oregon Project was, perhaps, in my estimation, the first Non PHK decision at Nike. Phil Knight loved (loves) a good fight. This was a decision to protect the brand. This writer begs to differ with the decision. I would have thought that Pete Julian would be given a chance to right the ship. Perhaps the social media storm was too damaging. We might never know. Parker defended the brand, in his eyes, by ending the NOP.

A story is told that when Alberto Salazar asked Mr. Knight for his blessing, PHK noted that he did not want another Athletics West, an epic club mired in controversy in the 1970s-1980s. NOP is not the anti-Christ. At best, the club and management were guilty of extreme hubris. Many believe, including some fine athletes, who I respect, that the management of NOP was guilty of much, much more. That will be decided in court. In that process, the very notion of anti-doping may be emasculated, to be blunt.

Alas, the Salazar issue was damaging the brand. Minute by minute, new stories were posted. In the social media world, the calling for the head of Mark Parker was heard. The media frenzy was building. CEOs lead in days both good and bad. Parker was experiencing some days of bad karma.

In modern day global businesses, and especially one so influenced by Japanese culture and tradition, the ancient ritual of seppuku is a bit too graphic, and quite frankly, a waste. Mark Parker has shown thoughtful leadership during his tenure, that he will be staying on to help direct the Board is critical in Nike's future.

The social media world will be a flutter with how Parker stepped down, and who pressured who. I prefer to think that, in a dream, Mark Parker was visited by the late Steve Prefontaine, huge burrito in one hand, Coors in the other. Sitting next to Parker, Pre munches on his burrito, takes a sip of Coors and ponders the recent shit storm. Then, Parker hears this voice: "You lived your dream for thirteen years, you do not have to worry about rent or beer money, so what the hell? Time to do something new..."

Good luck to the new CEO of Nike. And best wishes to the recent CEO.

Kejelcha-Cheptegei1-Doha19.JPGKejelcha battles with Cheptegai, photo by Photo

In the Men's 10,000m at Doha, a cross country champion overcame the world indoor record holder for the mile. A stunning battle. In the women's race, the world outdoor record holder in the mile achieved the 10,000m/1,500m double.

Cross country is the sport of distance runners.

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 150m, strideouts, 20 minute cooldown

Mondays are easy days, and they need to be held that way.

Consider the weekly workouts and races. Consider your shoes. Consider the upcoming races.

Hassan_Sifan1500Leds1-Doha19.JPGSifan Hassan takes the 1,500m, photo by PhotoRun.net

Monday, October 21, 2019: 55 - 60 minute park runr

In high school, I ran up to 18 miles a day one summer. It was too much, so I settled on 12 miles a day the rest of the summer. I came into cross country fitter than ever. I began long runs on Sundays then, and kept them up for 20 years. Now, I do long walks. Enjoy the solitude.

IMG_5000.jpgEnjoy the solitude, photo by Ben Rosario

Sunday, October 20, 2019: 85-90 minute long run

mar2.jpgBrigid Kosgei, 2:14:04 WR, photo by Bank of America Chicago Marathon

The day of a October 13, 2019 was perfect for 45,000 marathons in the Windy City. For Brigid Kosgei, it was fantastic, as she destroyed the world record in the marathon, held by Paula Radcliffe until that moment, at 2:15.25, for sixteen years. Now, the record is 2:14.04. Here is how we spoke of it on our podcast and to BBC that next day.

_13I8809_2019093054701927_20190930105750.JPGKarston Warholm, 2x WC, 400m hurdles, photo by Getty Images / IAAF

_D9I9150_2019100540130570_2019100554130188_20191005111215.JPGSifan Hassan, 10,000m/1,500m double gold, photo by Getty Images / IAAF

Mihambo.JPGMalaika Mihambo, photo by Getty Images / IAAF

AH_10362_20191004124625257_20191004010958.JPGKaterina Johnson-Thompson, photo by Getty Images / IAAF

Stuart Weir felt we needed to know something on the European nominees for EAA Athlete of year...

In a meeting that is being kept secret from the media, among others, the annual Diamond League meetings will take place on Monday in a global financial capital in Europe. Many things on the docket, and while we wish we could be the proverbial fly on the wall, the future of the sport is at stake....So here are five areas of discontent that could be discussed in this meeting.

Lyles_NoahFH-Brussels19.jpgNoah Lyles, Andre De Grasse, Brussels DL 2019, photo by PhotoRun.net

Kovacs_JoeFL-World19.jpgJoe Kovacs, photo by PhotoRun.net

Wilson_Ajee-Worlds19.JPgAjee' Wilson, photo by PhotoRun.net

The NYRR Millrose Games will be held February 8, 2019. In its 113th year, the Millrose Games is always a crowd pleaser. Tickets go on sale on 21 October 2019.

AH_29774_20191003115412484_20191004123346.JPGSalwa Eid Naser, photo by PhotoRun.net

The World Military Games is happening in Wuhan, China shortly. The athletics events are 22-27 October 2019. Some big names in the WMG...

There comes that time in the season that everything is...easy. The workouts go well, the easy days get you wound up, and the races...well, you feel like a superhero. It is also the time when you must be observant about warm ups, cooldowns and overdoing it. Wet clothes after a workout can get you a chill and 20 weeks of work are gone...

I recall a tough hilly 10,000m college race. It was our home course. We took it out hard to break the top guy from the other school. By 4 miles, my team mate had broken the field. I began catching the top five, and moved into 3rd place. Just before six miles, I had realed this guy back. We were dueling for second. We have 300m to go, and it was all uphill.

I trained on this monster twice a week for 20 weeks, and I wanted to challenge him, and I felt, well, tough. I looked over, got eye contact, saw his fatigue and just put it down. I charged up the hill, just like I had practiced. I sensed a break, as I could not hear his breathing anymore, so I just kep going. I took second behind my team mate. It felt so good to do well. It felt so good to have the work I had done come to good.

Schweitzer_Karissa-USAxc19.JPGKarissa Schweizer, photo by PhotoRun.net

Those times are due to a proper buildup, which you have had, if you followed us that last 20 weeks. Cross country will help you build for next seasons' track, both indoor and out, but right now, the next two months, you have a job to do. Stay focused. Be ready for your moment.

Saturday, October 19, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Enjoy the easy Friday, before the big race.

Houlihan_ShelbyFH-USAxc19.JPGShelby Houlihan takes 2019 USATF XC, photo by PhotoRun.net

Friday, October 18, 2019: 30-45 minute minute park run, relaxed

IMG_5330.jpgDo the hard ones with the team, photo by NAZ Elite

The use of hills can do many things for the distance runner. You can develop speed, strength, and endurance with hills. They are the secret sauce for many programs.

Thursday, October 16, 2019: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

The Mixed Relay is a new event. It is part of the IOC and IAAF trying new events to attract new fans. The event was won by the US and it was fun, and fast. All three (3) teams showed class in the presser. Allyson Felix was the focus of most of the questions because she passed Usain Bolt as the human with the most WC medals. Special thanks to Adam Johnson Eder, on recording the pressers, and thanks to Mike Deering on producing the pressers. Mike and Adam work for The Shoe Addicts, our digital partner.

Felix_AllysonMR1c-Doha19.JPGAllyson Felix, photo by PhotoRun.net

Kipchoge-by-MichaelGruber-VCM.jpgThe thrill of achievement, Eliud Kipchoge, photo by Michael Gruber

The INEOS 159 Challenge had 120,000 fans on the course and hundreds of thousand of social media followers following Eliud Kipchoge during his 1:59.40.2 journey. This release came from the team at the Vienna Marathon.

Cheptegei_JoshuaLeds1a-Doha19.JPGUganda's Joshua Cheptegai takes control of the 10,000m, photo by PhotoRun.net

Cheruiyot_TimothyFH1-Worlds19.JPgKenya's Timothy Cheruiyot takes the gold in 1,500m, photo by PhotoRun.net

This is Justin Lagat's final piece on the Doha WC. We thank Justin for his ten days of coverage of the World Championships.

1289566_G08_W01.jpgDina Asher-Smith won three medals at the IAAF World Athletics Championships, including the gold medal in the 200m and silver in the 100m, photo by Getty Images / IAAF

The Mondo company puts together some of the finest tracks in the world. This is a piece from EAA on the Doha WC successes of European Athletics.

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The Kickoff for the World Championships in 2021 happened on October 10, and it had a plethora of local and state media. Eugene 2021 is the next WC, and it should be exciting and on U.S. homeground for the first time! The new stadium is looking good, and the state of Oregon is behind the event as well! This should be an epic event and we look forward to seeing all there!

Eugene 2021 ko .jpgThe big crowd in Eugene, 10 Oct 2019, photo by LOC

DB and kids.jpgDonavan Brazier and local kids, photo by LOC

2012 KO .jpgThe athletes and dignitaries at the Eugene 2021 Kick off, photo by LOC

RunBlogRun opines: The Mainvoa Frankfurt marathon is one of the finest marathons in the world. RunBlogRun will be in attendance, doing almost live social media coverage, via the FB, and twitter platforms plus content coverage on the website.

The combination of a city that has almost two thousand years of history, dating back to the Roman times, and a modern alpha city in Europe gives marathoners places to enjoy in and out of the marathon. The expo is a bit old school for U.S. runners, but the German running culture is fun, and relatively fast (lots of triathletes do the race).

Assefa_Meskerem-Frankfurt18.JPGMeskerem Asefa, photo by PhotoRun.net

The race management team is superb. They think of everything. The course opens up as the course progresses through Frankfurt and environs. Always good stories for German media, but also, great elite fields, some excellent times. If you want to experience German road races, then, Frankfurt is for you.

The Doha WC has finished and the worries about Tokyo come to the forefront. We applaud the IOC on making those decisions to move the long road events. The moving of the events will make the coverage of the events much harder for media than any other modern Olympics, considering the astronomical costs in housing and logistics.

The Doha events were done the best that they could have been, in terms of sites in Doha. What was not considered, in my mind, was the changing of the distance to 1/2 marathon or 30k for long walks.

Chepngetich-Johannes-Kiplagat-Chelimo-Doha19.JPGThe Women's WC Marathon, photo by Photorun.net

Athletics has to change in order to be relavant, we are told. Truth is, we have to consider which cities can safely showcase (or groups of countries) a WC or Olympics. Doha was a good host in everything but weather and fan base. The Arab League boycott should have woken the IAAF up. It did not.

Eugene 2021 and Budapest 2023 will be fine showcases of the sport of athletics. Tokyo will do all it can to make the Olympics memorable.

Please enjoy the column below from www.insidethegames.biz' Duncan Mackay. We encourage all to follow this site!

RunBlogRun Opines on the IOC decision: This is a good decision. The IAAF Doha Champs did every thing they could in Doha but shorten the distances, which should be done. Tokyo will be difficult, and Sapporo has a difference, at that time of year of 3 to 9 degrees Celcius, or 4.5 to 14 degrees Fahrrenheit. The fast response to the heat came a week after the Doha WC ended.

WomanStart-Doha19.jpgThe Doha WC Women's Marathon, photo by PHotoRun.net

The Doha WC were one of the best championships, in terms of athletic performances, stadium and content. Issues? As usual, the IAAF can not see past their own seats. IAAF, or World Atheltics is a global brand. The stands could have been filled, if communication between LOC and IAAF had insisted. The last 3 days were magical, even with the abominable heat and humidity.

Perception is Reality, as the old Rolling Stone magazine ad campaign noted. The IAAF will never be able to stop the USADA / WADA insistance that bad stories come out during a championships. Perhaps it is to show their worth. My worry is that, with the vague accusations (read it) made against Mr. Salazar, his lawyers will have a field day. But, I have digressed.

The IOC's Bach knows he is the guardian of the most respected sports brand in the world. Showing collapsed people in a hot marathon is only good if NBC can do a sportsmanship essay around it. Dead marathoners is not good TV. The IOC gets it, but they learned from the IAAF.

Now, the IAAF has to begin behaving like a brand.

The juggling of your workouts is like alchemy. You are trying to find the right combination to hit your pot of gold. A good series of race performances is a lot of work.

IMG_4945.jpgGetting in the miles, photo by NAZ Elite

Wednesday, October 16, 2019: 30-45 minute run, relaxed

One of the key lessons from Doha 2019 was that the sport has a plethora of global stars. One of the major stars is Noah Lyles. In Doha, Noah Lyles took the 200m in style, taking 19.83 seconds to take gold in the furlong.

The whispers about Noah's talent began in 2016, at the Olympic Trials. His move to adidas as a pro athlete, and his move to coach Lance Braumann meant that Noah would be developing in good hands. In 2017, Noah pulled out of the 200m semis in USATF. Lance and his team had noted a muscle issue that needed another week to heal. Coach Braumann told me weeks later to watch the Diamond League final as Noah would be there. Noah won the Diamond League 200m at the end of 2017.

His 2018 season was fantastic, taking the 100m in the nationals, and winning the Diamond League again at the 200m.

2019 showed two PBs, 9.86 in a win over Christian Coleman on 18 May 2019 in Shanghai, and a stunning 19.50 at 200m in Lausanne on 5 July 2019. At the US championships, Noah Lyles took on Christian Coleman in the 200m (he had decided not to double), and won in a rainy 19.78.

Lyles_NoahFH1a-Worlds19.JPg200m final, Doha, Qatar, photo by PhotoRun.net

The 200m final in Doha was not as fast as some would expect, but, it was deadly competitive. Andre De Grasse was back, with a Canadian chip on his shoulder, and was not going to make it easy. Alex Quinonez of Ecuador is a stylish, dangerous sprinter, and Adam Gemili is always tough. Noah Lyles had to rise above the questions he had, listen to his coach and execute, which he did, pulling away in the final 30 meters, his turf.

The 4x100m pass was not perfect, but it was safe. Noah Lyles took it home in 37.10m. With a little more finesse, the time could be down around 37 seconds or below.

Lyles_NoahR-Lausanne19.jpg200m PB, Noah Lyles, Lausanne, photo by PhotoRun.net

Noah Lyles loves to entertain. He is open to the media and he is a fun interview. (see a text interview we will post, this coming week).

This interview was done in the adidas HQ in Doha, and the A/C had cut out. Noah Lyles was in wonderful spirits, but his PR team had put a limit on our audio interview of less than ten minutes. It is a good interview. Kindly, Noah Lyles told us how much he enjoys RunBlogRun interviews. Perhaps we will find a little more time at our next gathering.

M-4x100Exchange1e-Doha19.JPGMen's 4x100m exchange, final exchange, photo by PhotoRun.net

W-4x100Exchange1b-Doha19.JPGW4x100m exchange, final exchange, photo by PhotoRun.net

The 4x100m relays are fascinating to watch. Combining speedy sprinters with tragedy defying passing, at fast as possible, and teams that train with precision. This champs was no different except that the US took medals, like GBR, in both.

Oh, in the post event press conference, a statement by a Japanese relay runner was purposely misinterpreted. It was noted "We look forward to see you next year in Tokyo." We were told, he said, " We can not wait to see you in Tokyo next year. The outcome will be much different."

AH_22471_20191004104128146_20191004112651.JPGSteven Gardiner, 400m champion, photo by Getty Images / IAAF

The men's 400m was an example of how the long season affects the events. The Doha schedule was perfect for Steven Gardiner!

Tempo runs make you racing fit. No other way to say it. Do tempo runs right, and you will race better. Do not do them any harder than stated. That is the key!

IMG_5076.jpgKellyn Taylor, photo by NAZ Elite

Tuesday, October 15, 2019: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 150m, strideouts, 20 minute cooldown

The big story of the past decade in athletics is how British athletics rose from the ashes. In the feeding frenzy over Alberto Salazar and the NOP, a pound of flesh was needed in GB and Neil Black was the focus. Black is affable and loved his job and his athletes. Was he too close to Salazar? Big question, and no obvious answers. Stuart Weir put together some thoughts on this and the lack of leadership within British athletics.

images.jpgNeil Black, photo by UK Athletics

Hassan_SifanFH1a-Worlds19.JPgSifan Hassan takes the 1,500m in Doha, finishing a 1,500m/10,000m double, photo by PhotoRun.net

Kovacs_JoeFL-World19.jpgJoe Kovacs takes gold by 1 cm! photo by PhotoRun.net

Mihambo_MalikaQ1-Doha19.JPGMalaika Mihambo soars to LJ gold, photo by PhotoRun.net

In this column, Stuart Weir opines on the quality of this event. Stuart picks up things I do not, and I appreciate his candor and humor. You will too!

_D9I5093_2019100493924512_20191004095803.JPGDalailah Muhammed, 400m H WR, photo by Getty Images/ IAAF

BI1P8627_2019092732906371_20190927104005.JPGJumping in Khalifa Stadium, photo by Getty Images / IAAF

Hassan_SifanFH-Worlds19.JPgSifan Hassan, photo by PhotoRun.net

_07I4339_2019092961058630_20190929115239.JPGSportsmanship: Briama Dabo (Guinea Bissau) who stopped to help Jonathan Busby (Aruba) across the finish line, photo by Getty Images / IAAF

_D9I1500_2019100685523292_20191006091659.JPGNia Ali takes her gold in the 100m hurdles, photo by Getty Images / IAAF

_D9I1597_2019100685553300_20191006095635.JPGNia Ali, the gold is hers, photo by Getty Images / IAAF

The final individual event of the championships was the 100m hurdles. The event was full of drama, but, unlike the men's, the actual finish was not dissected and an alternative history added. My fave 2 lines of ANYTHING written at the champs are in this column. The first two lines below, by a warmed up Stuart Weir, are, well, glorious.

Mihambo.JPGMalaika Mihambo flies to 7.30m, photo by Getty Images / IAAF

Mihambo2.JPGMalaika Mihambo dominated the LJ, photo by Getty Images / IAAF

Mihambo1.JPGMalaika Mihambo, LJ champion, photo by Getty Images / IAAF

When one completes 3 jumps of six, and any of the 3 can win a competition, that's the definiition of domination. The elegant German jumper put 3 jumps into the sky, and took gold. The distance between gold and silver was 38 centimeters! Not since Jackie Joyner-Kersee has anyone jumped so far in the women's LJ, and that was in 1987! Stuart Weir gave the European champion her accolades below, and spoke about an American, who could be a challenger.

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Do not miss one of the most exciting ways to visit five amazing cities in Europe, with the Super Half series. Five cool Half Marathons, organized by the top event teams in the sport. Some fun bonuses for those who sign up for this series!

IMG_9168.JPGBrligid Kosgei en route to WR, 13 Octoberl 2019, photo by David Wearn

IMG_9714.JPGBrligid Kosgei en route to WR, 13 Octoberl 2019, photo by David Wearn

On a near perfect Chicago day, the focus of Brlgid Kosgei gave us a new WR. Kosgei's 2:14.04 broke the sixteen year old World Record of Paula Radcliffe, 2:15;25. The American women fared well with Emma Bates leading five U.S. women in the top ten. On the men's side, 10 U.S. men ran under 2:12, as the men's event saw the closest finish in Chicago history, with 3 men within 3 seconds!

Now in its 42nd year, the Bank of America Chicago Marathon showed the continued devotion to runners by the Chicago Marathon, with perfect fall conditions for a fine marathon.

The weather is changing. Summer has become Fall, and soon, Fall will find Winter. The weather can take a cross country course from flat and fast to an absolute quagmire.

After a XC race, and a long run, make sure Monday is easy.

IMG_2691.jpgGet in the miles with a friend, photo by NAZ Elite

Monday, October 14, 2019: 55 - 60 minute park run, cooldown

IMG_9714.JPGBrigid Kosgei, en route to the 2:14:04 WR and win in Chicago, 13 October 2019, photo by David Wearn

The long run is key to your success. Like tempo runs, hills work, fartlek, the long run is part of a program that will give you success. The long run is about building endurance, enjoying the run and reviewing last weeks' runs.

IMG_4833.jpgLong runs are better with friends, photo by NAZ Elite

Sunday, 13 October 2019: 85-90 minute long run

The cross country races is steeped in history. When many of your coaches began running, the distance was 1.5 miles to 2 miles and the long events were 5000m. Now, most are 3 miles or 5000m. My first event, in 1972, was 2 miles. Two loops around the DeSmet Jesuit High campus, where I ran 18:11, with one of my shoes falling off. My senior team mate, Paul Heck, ran 10:01 for the win. Watching Paul run was inspiring. The guy was, well, an animal. He would win the state 2 mile track title later in the year.

My favorite course was in Coyote Hellyer Park. I think I ran 17:04 there in the fall of 1976. It was 2.9 miles. In college, we ran the double high school course. I loved the distance and let a guy get 40 second lead on me, getting close to him at the finish, as I went 31:20, and he won in 31:12.

Steph Bruxe.jpgStephanie Bruce races 5k to the marathon, photo by NAZ Elite

The most exciting race for me was the 1981 USA XC Champs, with all the best in the US in it. We wore big spikes in the mud on the Burbank golf course. Herb Lindsay, Steve Scott, Henry Rono, Alberto Salazar, Adrian Royle. Royle took on Salazar, 4 weeks after the NYC Marathon, and took him down. I had a great view from 300m back, watching Salazar and Royle duel, until there was nothing left, but catching one's breath, and talking about the race.

Always give it your all...

Saturday, 12 October 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

The INEOS 1:59 Challenge will take place in Vienna, Austria, on Saturday 12th October.

Using sophisticated weather data from Vienna, the INEOS 1:59 Challenge will make a decision on the start time on Friday 11th October..

Spectators who want to be part of this epic challenge and to cheer Eliud Kipchoge on can find out when a final decision has been made on the start time of the INEOS 1:59 Challenge by logging on to this page or by following INEOS 1:59 social media channels.

Viewers will be able to watch the INEOS 1:59 Challenge wherever they are in the world:

Online

The INEOS 1:59 Challenge has agreed an exclusive live social channel partnership with YouTube that will enable viewers to watch Eliud Kipchoge's historic attempt to run the first sub-two hour marathon live from wherever they are in the world.

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The INEOS 1:59 Challenge YouTube channel will stream the entire live broadcast of the event. The live-stream can be viewed here.

Viewers will also have the option to watch the race coverage on a ground-breaking second screen option on www.ineos159challenge.com which will allow interactivity that has never-been-seen-before in athletics coverage.

Viewers should subscribe to the INEOS 1:59 Challenge YouTube channel now to get regular updates on the challenge including exclusive content.

On TV

So far 30 broadcasters within 200 plus territories worldwide have agreed to broadcast the INEOS 1:59 Challenge live.

Major deals include BBC who will be streaming the INEOS 1:59 Challenge live digitally in the UK, NBC who will be airing the live stream digitally on their Olympic Channel and replaying it on their linear channel, NBC Sports Network in the US, Eurosport who will be airing live on Eurosport 2 across 54 countries in Europe and 12 countries throughout APAC as well as streaming live on their website and ORF who will be the host broadcaster in Austria.

Broadcasters showing the INEOS 1:59 Challenge live include:

  • Argentina: Direct TV
  • Australia: Network Seven
  • Austria: ORF (Host Broadcaster / Domestic)
  • Brazil: Band Sport
  • France: L'Equipe 21, Canal+
  • Italy: Mediaset, Fox Sports
  • Kenya: Standard Group, Kenyan Broadcasting Corporation, Citizen TV, NTV
  • Mexico: Marca Claro
  • Netherlands: Fox Sports
  • New Zealand: Sky NZ
  • Norway: NRK
  • Pan Africa: Mnet SuperSport, Fox Africa
  • Pan Europe and Pan Asia: Eurosport
  • Pan Latin America: Claro Video OTT, Claro TV
  • Spain: TVE - Teledeporte, Euskal Telebista (ETB, Basque Television)
  • Sub-Sahara Africa: Star Times
  • UK: BBC, Sports Channel Network
  • USA: NBC Sports, Nuestra vision
  • Worldwide: Olympic Channel, FlowSport (minus US & Caribbean), Reuters (minus US & Caribbean)

Additional broadcasters that have agreed to show highlights from the INEOS 1:59 Challenge include:

  • Argentina: Direct TV
  • Australia: CNBC, Fox Australia
  • Austria: ORF (Host Broadcaster / Domestic)
  • Brazil: Band Sport
  • China: CCTV5-APP, CGTN (CCTV English News), CCTVSE TikTok account, CNBC
  • France: Canal+, CNBC
  • Germany: CNBC
  • Italy: Fox Sports, CNBC
  • Japan: CNBC
  • Kenya: Standard Group, Kenyan Broadcasting Corporation, Citizen TV, NTV
  • Mexico: Marca Claro
  • Netherlands: Fox Sports, CNBC
  • New Zealand: Sky NZ
  • Norway: CNBC
  • Pan Africa: Mnet SuperSport, Fox Africa, CNBC
  • Pan Europe and Pan Asia: Eurosport
  • Pan Latin America: Claro Video OTT, Claro TV
  • Sub-Sahara Africa: Star Times
  • Switzerland: CNBC
  • Taiwan: CNBC
  • Thailand: CNBC
  • UK: Sports Channel Network, CNBC
  • USA: Nuestra vision, ESPN
  • Worldwide: FlowSport (minus US & Caribbean)

In Vienna

Tickets are not needed for this FREE event. Fans are encouraged to come early and get their position on the route.

There will be no ticketing on the course but spectators are advised to get to the route early to get a good position. There will be two fan zones with big screens and entertainment at the following locations:

  • Hauptallee/Kaiserallee junction
  • Lusthaus roundabout

The finish line is located close to the junction of the Hauptallee and Meiereistraße. The public will be able to get close to the area on the park side of the Hauptallee, on the opposite side of the road from the Ernst Happel Stadion.

For information on how to get to the Prater see below:

By U-bahn

  • Travel to the Praterstern U-bahn station on lines U1 or U2 for the Praterstern roundabout. The exit is located in the middle of the roundabout. Fans can find a place to watch the challenge here or move along the 4.3 kilometre long straight of the Hauptallee to find another position.
  • To watch the challenge on Hauptallee, use the U2 U-bahn line to either Messe-Prater, Krieau or Stadion station. Alternatively, take the U3 line and get off at either Rochusgasse or Schlachthausgasse station. From here is it an approximately 1.3 kilometre walk

By tram

If you are coming from the city centre, you can board Tram number 1 to Prater Hauptallee which is the final stop in the east-bound direction.

For more details on Vienna's public transport, click here.

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Well, SuperHalfs is our way of sending you and other regular runners off on your own running adventure.

It's a series of five glorious half marathons that will take you to Lisbon, Prague, Copenhagen, Cardiff and Valencia.

Not for the headlines. Not for a chance to take your place on the podium. But for the fun of running. For the thrill of travel. And for the joy of saying "I did it!"

All of the SuperHalfs events are World Athletics' Gold Label races or are run on World Athletics (IAAF) World Championship courses. They are certified by AIMS or have been awarded a 5 Star Road Race standard by European Athletics.

What's more, several races in the SuperHalfs group have played host to World Record performances.

You have a race tomorrow, unwind today, and race well tomorrow!

IMG_4945.jpgGetting in some miles, photo by NAZ Elite

Friday, October 11, 2019: 30-45 minute minute park run, relaxed

Stuart Weir wrote this piece on strong women. I really like it, and hope you will as well! In the 70s, women coming back from having children was uniquer (Fannie Blankers-Koen did it in the 1940s!). Stuart points out women of strength from many different cultures, challenges and events.

B35I9679_2019092884142221_20190928092818 (2).JPGDeAnna Price, photo by PhotoRun.net

Hills are the secret sauce. You can get in amazing shape doing hills. The key is finding workouts that work for you! I recall one 4 time Olympic champion who used 800m repeats uphill to build for his two Olympic championships. Hills can be small, medium and difficult. All teach lessons.

Version 3-thumb-500xauto-42017.jpgA clean pair of heels, photo by Mike Deering / The Shoe Addicts

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

AH_17252_20191002104710906_20191002105424.JPGDina Asher-Smith, (silver-100m, gold-200m, silver-4x100m), photo by Getty Images / IAAF

_07I1367_20191004122622706_20191004123323.JPGKaterina Johnson-Thompson takes gold in the heptathlon, photo by Getty Images / IAAF

AH_29652_20191005101145859_20191005112652.JPGAsha Philip celebrates with the 4x100m, photo by Getty Images / IAAF

This is Stuart Weir's piece on Team GBR and their medal count.

Kipruto-GirmaFH-Worlds19.JPgKipruto battles Girma, 1/4, photo by PhotoRun.net

Kipruto-GirmaFH1-Worlds19.JPgWill Girma hold off Kipruto? 2/4, photo by PhotoRun.net

Kipruto-GirmaFH1a-Worlds19.JPgKipruto wills himself past Girma, 3/4, photo by PhotoRun.net

Kipruto-GirmaFH1b-Worlds19.JPg

Conseslus Kipruto takes Girma, 4/4, photo by PhotoRun.net

This steeplechase was a doozy! Conseslus Kipruto, felt he was on a mission. Save the steeplechase for Kenya, which he did! This is the piece by Justin Lagat. The 2 hours of finals on Friday, with Mutaz taking the HJ, Dalilah setting a WR, and then, the steeplechase, wow!

Easy days can make your season. In college, I had a winter training block that was, well, good for me. Yet, my early racing that year, I crashed and burned. I then changed up my schedule. My easy days were one run, and no more than 30 minutes. My hard days were short and fast. I took a nap, did 8 hours sleep, plus I stretched each day.

Two weeks later, I began settirng PBs, from 1 mile to 10,000m. I did this for six weeks of racing.

The key was the easy days, so keep them easy!

Brown_CeAiraFH-Martinez18.jpgThe feeling of success is learned in daily workouts, photo by Kevin Morris rr

Wednesday, October 9, 2019: 30-45 minute run, relaxed

Both the tempo run and the cut downs help you with pace and finish during races. Take one section of your workout at a time.

Brown_CeAiraFHL-Martinez18.jpgSuccesful racing does not come overnight, but from years of consistent, successful training, photo by Kevin Morris

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Today is Monday, and the week is about to begin.

Enjoy the easy run today.

IMG_5274.jpgIt's Monday, get it in, photo by NAZ Elite

Monday, October 7, 2019 : 55 - 60 minute park run

Long runs mean alot to distance runners.

For me, it helped build endurance, confidence and focus.

Truth is, long runs put you closer to the natural world.

Embrace your inner animal.

IMG_5275.jpgEnjoy the long run, photo by NAZ Elite

Sunday, October 7, 2019: 85-90 minute long run

This shot put was, well amazing! Only one centimeter separated gold, silver and bronze. This was how it happened and this was what the athletes said about it! Also, watch for our HD video on the men's shot put medal presser, in the coming days. It is amazing and inspiring!

Kovacs_JoeR1a-Doha19.JPGJoe Kovacs, after his amazing throw! photo by PhotoRun.net

The women's 1,500m was, well, mind boggling! Stuart Weir opines on this exceptional race, yet also bemoans the fact that outside issues, as he calls them, are affecting his view of this most amazing World Championship event!

Hassan_Sifan-Worlds19.JPgSifan Hassan runs away from the field, photo by PhotoRun.net

A fun interview with Sandra Perkovic, who took bronze in the discus this time, adding some color to an impressive medal count. Sandra won the London 2012 and Rio 2016 Olympic gold medals for Croatia. In the World Championships, she won gold twice (Moscow 2013 and London 2017), silver in Beijing 2015, and now bronze in 2019. Sandra Perkovic also has won five straight European Athletics Outdoor titles at the discus (2010, 2012, 2014, 2016, 2018).

This is a fun interview with Sandra Perkovic, by Stuart Weir. Learn some of her secrets.

Sandra P.JPGSandra Perkovic, photo by Getty Images / IAAF

Asher_DinaFL1a-Doha19.JPGDina Asher-Smith, silver, 100m, 10.83 NR, photo by Photorun.net

Brazier_DonavanSF-Doha19.JPG

Donavan Brazier, 800m, photo by PhotoRun.net

This is our Day 3 review of the WC Doha 2019. We do a podcast for each day. This is alot of speaking for me, but I try and give you a word or two. Special thanks to Mike Deering of the Shoe addicts on the production work.

Price_DeAnna1b-Doha19.JPGDeAnna Price, gold medal, Women's Hammer Throw, photo by PhotoRun.net

DeAnna Price took the hammer throw with a throw of 77.54m, on attempt 3. Price, who lead from attempt 1 (76.87m), gave the US it's first medal EVER in the hammer throw. In the silver position, Joanna Fiodorow, Poland, 76.35m, from attempt 1. In the bronze position, 74.76m, Zheng Weng of China, completed her medal winning throw on attempt 5.

The following is the HD video of the Doha presser was shot by Adam Johnson Eder and produced by Mike Deering, both of our digital partner, The Shoe Addicts.

In mid October, that time would come, when racing and body would be one, and I would have some good races. In high school, it would be after 5-6 races, and in college, after 3-4. I would feel tough and want to battle someone at the end of the race. If I could get a good break, I could feel it, and push it a bit. In college, we had some tough courses, and we finished up a 300m hill on one.

Then, there's the final rush to the finish, and those steps, post event, where you try to catch your breath, knowing you have run well...

IMG_5330.jpgA time to race, photo by NAZ Elite

Saturday, October 5, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

_D9I5003_2019100494004517_20191004110901.JPGDalilah Muhammed heads to gold and WR, Sydney McLaughlin heads to silver and PB, photo by Getty Images / IAAF

This was just one of the magical moments on the Day 8 schedule. Stuart Weir opines on this fine event.

The 110m hurdles was a fun event. The way that the Jury of Appeals fixed the event was, well, silly. This is how Stuart Weir put the final patina to the 110m final...

Holloway-Ortega-McLeod1c-Doha19.JPG

AH_19945_20191003115844199_20191004123330.JPGSalwa Eid Naser celebrates herl 400m win in Doha, photo by Getty Images / IAAF

AH_29774_20191003115412484_20191004123346.JPGWinning the 400m, Salwa Eid Naser, photo by Getty Images / IAAF

AH_29857_20191003115412488_20191004123336.JPGSalwa Eid Naser, photo by Getty Images / IAAF

This is the biggest upset of the WC. Naser's ascendance to 400m has many tongues wagging, as the Bahrainian, known to be quite a good sprinter, was not thought to be in Miller-Uibo's level. Shaunae told the media at the presser that she had misjudged the distance she gave Naser. The 400m in 2019 will be amazing!

Simpson_JennySF-Worlds19.JPgJenny Simpson, photo by Photorun.net

Justin Lagat has had some amazing comments over the past week, and it is just getting going!

_07I1243_20191004122702713_20191004123328.JPGKatrina Johnson-Thompson takes the gold, after having dealt with lots of challenges, photo by Getty Images / IAAF

Hassan_SifanSF-Worlds19.JPgSifan Hassan, photo by Photo run

Obiri_Hellen-Doha19.JPGHellen Obiri, photo by Photorun

Justin opines a bit on the 5000m and 1,500m, which have finals on Saturday night.

_13I0378_2019100154739581_20191001111517.JPGNoah Lyles took the 200m in style, photo by Getty Images / IAAF

_S7I0777_2019100154527705_20191001111916.JPGDonavan Brazier took a long run home, taking gold in the 800m in AR 1:42.34, photo by Getty Images / IAAF

Well, poor Stuart Weir waited what seemed to be hours between highlights on day 5. As we know, idleness is the devil's playground. And we do our best to keep Mr. Weir busy. Here's the column...

_07I8430_20190930103538332_20190930113956.JPGAjee' Wilson and Halimah Nakaayi battled down the final 50m in the 800m, photo by Getty Images / IAAF

The 800m was a political hot potato all season, now, it is the upset of the meet. Stuart Weir reports.

B04I0791_20190930104550559_20190930105741.JPGKarston Warholm has now won 2 back to back 400m hurdle titles, photo by Getty Images / IAAF

The men's 400m hurdles is one of the most difficult events on the track. Warholm is one of the most colorful personages in athletics. This is the focus of Stuart's column.

The humidty in Doha is what is intense. The heat is almost as bad. But, thankfully, most of events are under dark skies. Athletes in the jumps and sprints tend to enjoy the heat. Distance athletes deal with it, but do not prefer it. This time of the season, end of year for elite athletes, they do their easy days really easy. So, if an elite athlete does it easy, you can too!

IMG_5076.jpgKellyn Taylor, photo by NAZ Elite

Friday, October 4, 2019: relaxed 30-45 minute minute park run

We just watched second heat of the 1,500m heats, as Ben Blankeshihp finished #3 in 3:37.13, and moved to next round. This interview was done by Jeff Benjamin a few weeks ago, and we think that you would enjoy it.

Ben B and Jeff.jpegJeff Benjamin and Ben Blankenship, photo by Jeff Benjamin photos

The men's 110m hurdles last night was exciting. Grant Holloway stayed focused, after he hit hurdle 1 hard and went on to win in 13.10. Sergey Shubenkov took the silver, in 13.15, staying away from the popping and crashing. Pascal Martinot Lagarde took the bronze in 13.18. Omar McLeod hit hurdle 8, 9, and went down after ten, almost taking Orlando Ortega down with him.

A first appeal by Spain on Ortega's behalf was denied. A second one gave him a share of the bronze medal. We have added some pictures so you can see the issue...

Holloway-Ortega-McLeod1b-Doha19.JPGPhoto 1/6, by PhotoRun.net

Holloway-Ortega-McLeod1c-Doha19.JPGPhoto 2/6, by PhotoRun.net

Holloway-Ortega-McLeod1e-Doha19.JPGPhoto 3/6, by PhotoRun.net

Holloway-Ortega-McLeod1g-Doha19.JPGPhoto 4/6, by PhotoRun.net

Holloway-Ortega-McLeod1h-Doha19.JPGPhoto 5/6, by PhotoRun.net

Holloway-Ortega-McLeod1i-Doha19.JPGPhoto 6/6, by PhotoRun.net

This is my deep thoughts on the day 2 in Doha, a fantastic day! Price_DeAnnaFL-Doha19.JPGA historic night in Doha, as DeAnna Price takes gold in the hammer, photo by PhotoRun.net


Chepngetich-Johannes-Kiplagat-Chelimo-Doha19.JPGAnd then, there were four, photo by Photorun.net

This is a collection of notes I put together, day after day, that I am sharing on the Champs.

Berlin 2019.jpgBerlin 2009, SAFP, photo by Getty Images/IAAF

London 2012.jpgLondon 2012, SAFP, photo by Getty Images/IAAF

Beijing 2015.JPGBeijing 2015, SAFP, photo by Getty Images/IAAF

Rio 2016.jpgRio 2016, SAFP, photo by Getty Images/IAAF

Rio 2016a.jpgRio 2016, exhibit A, SAFP, photo by Getty Images/IAAF

Doha-Doha19.JPGThe nighty signage in the stadium, photo by PhotoRun.net

Here's the behind the scenes stuff on Day 5....

The Men's high jump should be fun on Day 8. The women's 400m hurdles could be WR moment. Will Kenya sweep the 3000m steeplechase? The men's 400m final could be a fast one, but no Mike Norman. And then, the Men's 20k race walk.

Johnson_KatarinaHH1b-Doha19.JPGKJT, 100m hurdles, photo by PhotoRun.net

This is the preview of Day 8. Thanks to Mike Deering of The Shoe Addicts on his daily production of the previews.

Day Seven is the final day of the multi events. This is the best day in the Champs, in terms of heat and humidity. The heptathlon (5 to 7 events) and decathlon (6 to 10 events) today, the Men's shot put qualifying, the round 1 of the Men's 1,500m and the women's 400m final are big today. The women's shot put final could be a lot of fun tonight as well!

Kolkan_MykhayloW-Doha19.JPGMykhaylow Kolkan, photo by PhotoRun.net

Thanks to Mike Deering, the Shoe Addicts on getting things done.

A tough day on a Thursday is an important part of the weekly training program.

IMG_5334.jpgThis is a hard day at the track, photo by NAZ Elite

Thursday, October 3, 2019: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown.

93299d70-9739-4afa-a809-c05b31562910_20191002105243.JPGDina Asher-Smith, Gold at 200m, a first for GBR! photo by Getty Images/ IAAF

Stuart Weir has seen Dina Asher-Smith race 17 times in 2019! So, when he said he wanted to do a piece on Day Six, as she wins the 200m, who was I to disagree? Come on!

Brazier_DonavanFHH-Worlds19.JPgDonavan Brazier makes history, photo by PhotoRun.net

Justin Lagat wrote this on Day 5. He is doing a piece a day for RunBlogRun! This is a fun piece.

Edris_MuktarLeds-Doha19.JPGMuktar Edris leading the 5000m, photo by PhotoRun.net

This is Justin's piece on the Day 4 distance events! The 5000m did not disappoint, and the steeplechase, well, that was fun to see Beatrice Chepkoech take gold and Emma take the silver. The women's 800m just blew my mind. Uganda has some amazing athletes!

_D9I5108_2019092962202189_20190930121055.JPG_D9I5108_2019092962202189_20190930121055.JPGMurielle Ahoure, Dina Asher-Smith, Shelly-Ann Fraser-Pryce, photo by Getty Images/ IAAF

Stuart Weir wrote 2 pieces on the iconic Jamaian sprinter. We love SAFP and she's always quoteable, as she has won gold in 2009, 2013, 2015 and now, 2019! Plus Olympic gold as well.

_D9I5130_2019092962202198_20190929114351.JPGShelly-Ann Fraser-Pryce takes the 4th title, photo by Getty Images/ IAAF

This is part 1 of 2 on SAFP, who took her 4th title in the 100m (2009, 2013, 2015, 2019) in Doha. Stuart likes SAFP, and we do too!

The sixth day opens the multi events, both the decathlon and the heptathlon. Both events should be exciting, emotional and close events. Nafi Thiam in the heptathlon will battle Katerina Johnson Thompson and Erica Bougard. In the decathlon, Kevin Mayer, of France, the WR holder, versus Damien Warner, of Canada.

Thiam_NafissatouPort1-Monaco17.jpgNafasittou Thiam, photo by PhotoRun.net

Johnson_KaterinaFL-WorInd18.jpgKaterina Johnson Thompson, photo by PhotoRun.net

The easy day in the week is Wednesday, like Friday. Keep it easy.

IMG_5141.jpgGetting in a morning shake out, photo by NAZ Elite

Wednesday, October 2, 2019: 30-45 minute run, relaxed

Warholm_Karsten1-Worlds19.JpgKarston Warholm, 400mh, photo by PhotoRun.net

Here's the EME update on best quote, best resut and best thought of the day 4 WC.

cec3fe7d-945c-421c-b2ed-ee14e7ea1bff.jpgEnjoy the 200m even more tonight with the facts and geek stuff figures. rrrrrr

csm_tt-5_7652012631.jpgThis is the IAAF geek stuff to help with your appreciation of the 800m Men's final tonight.

cec3fe7d-945c-421c-b2ed-ee14e7ea1bff.jpgThis is some esoterica to assist you in enjoying the Men's pole vault.

cec3fe7d-945c-421c-b2ed-ee14e7ea1bff.jpgThis is fact and figures from IAAF on the women's javelin tonight.

The fifth day will have finals in Men's Pole Vault, Women's Javelin, Men's 200m and Men's 800m. This evening should be fun!

Ahmed_MohammedLeds-Doha19.JPGThe men's 5,000m, photo by PhotoRun.net

The tempo run will help take you to your highest level of fitness.

IMG_5330.jpgTempo workouts are key to success, photo by NAZ Elite

Tuesday, October 1, 2019: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

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