November 2019 Archives

Fartlek is one of the most important tools that a distance runner can use in training. I used to do a test of 30 times 40 seconds hard, then jog 60 seconds, on a baseball pitch, every 2-3 weeks in build up, and once a week in racing (cutting down to 20). Speed play is as easy or difficult as one might desire. I just think about Arne Andersen and Gunder Haag, charging down wood chip filled paths in Sweden, as they kept the sport alive in the 1940s.

GirlsStart1-FLne18.JPGFootLocker NE 2018, photo by Photorun.net

Thursday: 20 minute warm up, 2 x 6 minutes, at race pace, with 3 minute cooldown btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

IMG_1109.JPGMark Carroll is the new B.A.A. High Performance Coach

The B.A.A. has named Mark Carroll as B.A.A. High Performance Coach. This is a great move by the B.A.A. With Mark Carroll as head coach, and Morgan Uceny as Assistant B.A.A. continues to evolve as a high performance club, developing

unnamed.jpgWorld Athletes Council, photo by Phillipe Fitte

Hasay_JordanFH1-Boston19.jpg

Jordan Hasay, Boston 2019, photo by Photorun.net

RunBlogRun opines on Radcliffe advising Hasay: Jordan Hasay has been one of the finest American marathoners since she focused on the marathon in 2017, Jordan has been a player on the US scene. In her debut, she took 3rd in Boston, in 2:23:00, the fastest debut by an American woman, by almost 3 minutes!

Hasay has taken third in 3 WMM events: Third in 2017 Boston, the debut, in 2:23:00, Third in 2:20.57 in 2017 Chicago, injuries in 2018, and then, third in 2019 Boston, 2:25:20. She dropped out of 2019 Chicago, less than a month after her coach, Alberto Salazar, was censured and banned by WADA and USADA. In Chicago, she was out of contention from the start. Media comments that Hasay was injured during Chicago.

In an instagram post today, 20 November 2019, Jordan Hasay, (who is only second as a cover athlete on California Track & Running News to Sara Hall), announced that Paula Radcliffe, former WR holder in women's marathon, will be the new advisor of Jordan Hasay. Hasay had formerly been coached by Alberto Salazar, who was banned from coaching and athlete interaction by WADA and USADA. The global federation, IAAF (now World Athletics) and national federation, USATF, also took credentials for coaching away from Salazar.

Such drama has to affect athletes and it has. It is good to see that Jordan Hasay has landed so well and that Paula Radcliffe will be a fine advisor for the promising American athlete.

Baldini_StefanoFH1-Athens19.jpgStefano Baldini finishing 2019 Athens Marathon, photo by Photorun.net

Stefano Baldini is both Olympic gold medalist, 2 time European gold medalist, and 2 time World Championship bronze medalist in the marathon. His win in 2004 Athens, was masterful, as he charged through the streets of Athens, dominating his event.

On November 10, 2019, Stefano completed the Athens Marathon in 2:57, a fine time considering his Olympic visit some 15 years ago.

Baldini_StefanoM1a-Athens19.jpgStefano Baldini, photo by Photorun.net

This is his post-event interview, done by Andy Edwards, of Race News Service just after his event finish. 20,000 finished the Athens Marathon in 2019.

Chepseba_Nixon1-KenyaOT12.jpgKenyan Olympic Trials on June 19-21, photo by Photorun.net

In high school, I was sixth/seventh man at Bellarmine, my senior year. In college, (Santa Clara University) I went from sixth man to second my junior year, and first/second my two senior years (another story). My first senior year, I developed blisters, which went to achilles pain, which gave me a month to race gingerly, gaining points for the team, and run gently around a soccer pitch at night. The gentle runs at the Bellarmine soccer pitch, then located behind the infirmery, in the cool nights of October, allowed me to consider my predicament. It all came to a glorious end, when the trainer pushed my leg down in a hot tub, which was just below boiling. As I screamed, the scar tissue on my achilles came off my achilles, releasing the constant pain from said achilles, and my legs were back to running. I also had lost all the hair on my leg, but that was again, another story. With 2 weeks to go prior to conference, I found my form, with a couple of tempo work outs and a 3 mile drill on the track, where I gently jogged the turns and sprinted the straights, until, over the last mile, we hit race pace. The easy month of running, while full of anguish, had allowed me to gain the benefits of the tough summer of running. Conference was a strong meet.

BoysOneMile-FLne18.JPGOne mile at the FootLocker, NE, photo by Photorun.net

Wednesday: 30-45 minute run, relaxed

GirlsStart-FLcc18.JPg.JPGThe start of the FootLocker XC, 2018, photo by Photorun.net

The tempo run is a multi value workout. There are many ways to do one, but this is the simplest. Some weeks, I would do sustained runs instead. So, if a tempo run was 20 minutes at 30 seconds per mile above current pace, I would do a 20 minute run on track where I would go 33 second 200m, then, 42 second 200 meter, for 16 laps. It was tough, but after 10-12 weeks of tempo, it was an attitude adjuster.

Tuesday, November 19, 2019: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Today is an easy day. Enjoy it.

Obiri_HellenFH1-Worlds19.JPgHellen Obiri, photo by Photorun.net

Monday, November 18, 2019: 50 - 60 minute park run, 4 x 150m strideouts

Sydney Barta 1.jpgSydney Barta, discus, photo / copyright by IPC

Stuart Weir writes a feature on youth in the IPC WC.

49051079716_3168605f07_o.jpgHigh Jump, photo / copyright by IPC

49037046152_cf58e00c40_o.jpgVisually impaired Long Jump, photo / copyright by IPC

In this piece on the IPC Champs 2019, Stuart Weir explains the varied events in the Para Athletics movement.

49056468601_4f9e4413cc_o.jpgBrazil's sweep in the 100m, photo / copyright IPC

49056470016_bc2d17c788_o.jpgBrazil's Washington Junior was second in the 100m, photo / copyight IPC

49056725097_47775c63c9_o.jpgJerusa Geber dos Santos takes the T11 100m, photo / copyright IPC

Stuart Weir wrote this column on the success of Brazil in the sprints, winning the T11 100m for both men and women. This article was written on Nov. 12l

49056462656_4e8806a342_o.jpgSophie Hahn, taking gold in T34 100m, photo / copyright by IPC

sophiehahn2photo.jpgSophie Hahn, gold medalist, T34 100m, photo / copyright by IPC

This story was submitted on 12 November 2019. Stuart Weir is covering the IPC Championships in Dubai, UAE.

Memories of long runs stay. As a coach at Foot Hill College, I used to go out for a 2 hour run on Sundays. We would go around campus, or, head up to Portola Valley. Many times, we would take the my son, Adam, and the baby jogger, up to the trails. At the age of 3, my son would find it very funny when we would breath hard going up hills. It was the one run I would get to do each day with my distance runners.

Long runs can be enjoyable.

Brazier_DonavanFV1-Worlds19.JPgDonavan Brazier took the 800m WC in a new AR. Donavan's idea of a long run is about 8 miles! photo by PhotoRun.net

Sunday, November 17, 2019: 85-90 minute long run

CSXC.jpgCrystal Springs XC, photo by Coach Benny Reeves

My conference race in my senior year in high school was my best race in high school XC. We ran our WCAL league final at Crystal Springs. The long downhill first mile, and then a big hill. The course, all 2.9 miles of it, is cross country nirvana. The up and down hills between 1.5 and 2.5 miles, then, the long drive home. I finished in 17:03, my fastest time, finishing fifth on my team, as Pete Dolan, Chris Schenone, Bob Lucas, David Hughes all finished well.

CSXC sp.jpgCrystal Springs, map courtesy of Lynnbrook HS and my friend Hank Lawson

43 years later, I am still in contact with them. If I close my eyes, I can see Crystal Springs, I can smell the cool air, and the hot dust as the hordes come up the big hill.

Make memories today!

Saturday, November 16, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Easy days are important. When I first trained and discussed training with European athletes, I noticed that they had much more focused running and training.

Simpson_JennySF1b-Doha19.JPGJenny Simpson is one of our most amazing athletes in the U.S. Her ability to compete on the world stage has been amazing! photo by Photorun.net

Today, you are getting the benefit of my conversations with coaches from all over the world. The coaches who I coached with, Terry Ward, Joe Mangan, the late Hank Ketels, and my college coach Dan Durante, all influenced my training philopshies. Meeting and speaking with Arthur Lydiard, speaking with David Frank, reading about Ernst Van Aakan, meeting Pat Clohessy.

Athletics is both art and science. I hope you find a life long relationship with the sport. Today, enjoy the run.

bannister doc.jpgCongrats to our friends at Kimbia Athletics on the film, Bannister: Everest on the Track winning top prize at International Athletics Film Festival.

Ineos159KenyaJuly-037.jpgAugustine Choge, July 2019, photo by NN Running team

This is a piece on Augustine Choge, a veteran middle distance runner, who has moved up to the marathon distance. His plans are focused on the Valencia Marathon, which will be held on Dec. 1.

A few tough days in each week, is key to your development. We do a hard day, easy day theme. This allows you to build gradually. You are at the height of your fitness this season, and you will, with racing, only get better over the next 4-6 weeks.

Hassan_Sifan1500W-WorldOut19.jpgSiffan Hassan leads the 1,500m, photo by PhotoRun.net

Thursday, November 14, 2019: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

NikeVaporFly4pcFlyknit.jpgNike Vaporfly Next 4%

NikeZoomNext%.jpgNike Zoom Next %

eliud-kipchoge-nike-alphafly-copy.jpgEliud Kipchoge's Nike AlphaFly prototype, photo: INEOS 159, found on Believeintherun.com

The controversy is raging. Can you have too much aid from a shoe? Should one company have nearly all new technology protected, and where does business and sport overlap?

And also, is the IAAF equipped to make such decisions, knowing that the brand they censure could be a potential next sponsor?

Cregg Weinmann has been the RN footwear editor since 1998, life long runner and a man who has spent nearly six decades using and examining running shoes. We asked Cregg to look at this controversy and shed some light onto the topic.

The knowledge that one has improved fitness comes gradually, and when it does, it can be a revelation. I recall doing a track workout, just a week prior to the WCAL XC final in the fall of 1976. It was cold for San Jose, and we went to the 352 yard Bellarmine dirt track and did a fast mile. I was hoping to go under 6 minutes. I ran 5:18, and it was so easy!

Edris_MuktarLeds-Doha19.JPGThe 5000m, all of these men have and do run cross country, photo by Photorun.net

That next week I ran my best, despite falling down, and taking 10th in JV. It was a revelation that working all summer could make a huge difference.

Wednesday: 30-45 minute run, relaxed

The 800 meters is a difficult event. The need for speed, endurance, and tactical sense is key for success. The need to dream is also a key to success, as it is in all athletic events.

Raeyvn Rogers is a dreamer. She also makes those dreams a reality. Consider the 800m in Doha. Most eyes were on Ajee' Wilson. Some were on the pair of young Ugandans.

Rodgers_RaevynFL-Doha19.jpgRaeyvn Rogers, Doha 2019 silver medalist, 800m, photo by Photorun.net

In the final 80 meters, the upset became a route. Halimah Nakaayi came charging past Wilson, and took gold. As Wilson began to fade, the fastest moving person in the final, Raeyvn Rogers, churned up the track, and boldly took the silver.

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Raeyvn Rogers, Doha 2019 silver medalist, 800m, photo by Photorun.net

No one should be surprised with that development. Motivated, Raeyvn Rogers can challenge anyone in her event.

This interview took place just a couple of days after her 800m final in Doha. We thank Global Athletics & Marketing for their support in organizing the interview and Raeyvn Rogers for her time.

22391871460_5b2b36e3cd_o.jpgRichard Browne, Beijing 2015, photo/ copyright by IPC

Stuart Weir wrote this piece when he did not see the star American did not appear in lane five in Dubai in the T44 100m...

Hunter_DrewFHH-BosOut18.jpgDrew Hunter, adidas Boston 2018, photo by PhotoRun.net

Drew Hunter will be advising young athletes as an instructor at the The Armory Indoor Track & Field Camp at The Armory New Balance Track & Field Center this coming weekend. We just recieved this release, featuring an interview with this fine young athlete.

Korir_Albert-OttawaM19.jpgAlbert Korir, 2nd in 2019 TCS NYCM, photo by PhotoRun.net

Kimeli-JemeliH-Ottawa10k19.jpgAiyabei Jemeli, winner, 2019 Mainova Frankfurt Marathon, photo by PhotoRun.net

Justin Lagat writes about the two above shown athletes, and how, wins at Kass Marathon affected both Albert Korir and Aiyabei Jemeli, who won the 2015 event. What will happen this coming weekend in Eldoret, and where will they go?

image1-2.jpegAlan Webb is a new Assistant Coach at University of Arkansas/Little Rock

I first met Alan Webb the weekend he broke the high school record for the mile at the Nike Pre Classic. I was struck then, as I am now, about how mature he was, I would use the term, mature way beyond his years. With PBS from 1:43.84 at 800m, to 13:10.86 at 5000m and 27:34.72 at 10,000m. Alan Webb was an amazing talent, and he had huge pressures by media, sponsors, and fans. I liken his challenges to those of Jim Ryun.

That he rose above his challenges, and is using his experience to mentor young athletes, we love.

Thanks to Jeff Benjamin for this fun interview of one of our favorites.

Baldini_StefanoM-Athens19.JPGStefano Baldini, just after a fine 2:57 at Athens 2019, photo by Victah Sailer/ AMA

I was in Athens in 2004. It was a furnace. It was not Doha 2019, but the heat and humidity was amazing. Stefano Baldini ran the finest marathon of his life in 2004 Athens, taking gold. Meb Keflezighi took the silver, giving the US its first male Olympic medalist since Frank Shorter in 1976. Deena Kastor took the bronze, again, a first US women's medal since 1984 and Joan Benoit Samuelson.

This is a fun story. Baldini joined the 20,000 at the Athens Marathon. His story came from Race News Service, which is Joerg Wenig and Andy Edwards.

KhalifaStadium-Worlds19.JPgKhalifa Stadium, photo by PhotoRun.net

Well, just found this release, and it is important. The change in branding continues with the IAAF moving to World Athletics. Please check out the new site, which seems to be launching over time. r

1-Komen_JohnFH-Athens19.JPGJohn Komen takes 2019 Athens Marathon, photo by Victah Sailer/PhotoRun.net

Baldini_StefanoR-Athens19.JPGStefano Baldini finishes the Athens Marathon, photo by Victah Sailer / PhotoRun.net

This report was provided by Race News service, our global partner in providing authentic content on the global world of marathoning. Watch for audio coming on the Athens Marathon later this week. Thanks to Joerg Wenig and Andy Edwards for their fine work.

I recall a college XC meet. My team mate and I took it out hard, and as my team mate Paul went on to victory, I was in third, with a mile to go. I had dreamed of this race. I dreamed of catching my rival with just the final 300m uphill drive oh so many times in the year before. When I challenged him, he looked over, and he was spent, but not giving up. We were together the first 200m, and I finally caught a few feet of distance. I sensed the space growing and then, the power of having run repeats up that hill oh so many times came on, and I was clear.

Dream. Train. Act.

Kejelcha-Cheptegei1-Doha19.JPGThe final charge, 10,000m WC, Doha 2019, photo by Photorun.net

Tuesday, November 12, 2019: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown.

49041751873_37a2182cb1_o (1).jpgHannah Cockroft, T34 100m champion, photo / copyright IPC

Stuart Weir wrote this piece on the problematic nature of the T34 100m. When one asks me what is the role of the modern sports journalist, I would suggest that they read this piece on Hannah Cockroft and Kare Adenagan. Stuart explains for our readers the challenges of the event and how the quality of the category is just beginning to catch up with the quality of the top athletes. Many people can describe a baseball game or a cricket match, few can get you inside the event. This is Stuart Weir's world, and welcome to it.

49036828526_5ddb15452e_o.jpgGuohua Zhou took the F12 LJ in 4.92m, photo / copyright by IPC

Stuart Weir wrote this piece on the fascinating event of the IPC Long Jump. Stuart gets athletics. He also is able to communicate that enthusiasm and admiration, as he did in this piece on the IPC Visual impaired Long Jump.

49038108547_0f577cd60f_o.jpgLisa Adams takes the shot put gold, photo / copyright IPC

This is Stuart Weir's piece on the lesser known Adams'sister, Lisa, who took the T37 shot put competition on November 9. Lisa Adams won the T37 shot put in a world record of 14.80m.

Chepkoech_Beatrice1-Pre19.jpgBeatrice Chepkoech, photo by Photorun.net

The need to survive and thrive in the world of athletics media has put the Diamond League on the precipice. IMG, the group that sells terrestrial TV rights on the DL needs 90 minute shows to sell to big brands. In order to placate them, the DL will cut out 8 events and keep the official DL show at 90 minutes. Among the events to be pushed out is the steeplechase.

Alfons Juck of EME News found the following note from Beatrice Chepkoech.

Alvaro del Amo Cano F11 shot.jpgAlvaro Del Amo, T11 shot put, photo / copyright IPC

T11 Men's 1500 prelim.jpgT11 Men's 1,500m Prelims, photo / copyright IPC

This is day 1 update on IPC World (Disability) Athletics Championships. We will have an update each day thanks to Stuart Weir, who began his 2019 journey last January.

49030171848_bdd045a547_o.jpgJardy Clifford leads the T13 (visual impairment) 1500m, photo/copyright IPC

Sidorova_Anzhelika1-Doha19.JPGAnzelhika Siderova, photo by Photorun.net

The AAM had its annual meeting last week in Boston. It is one of the most important gatherings of the year in the sport. Managers and agents do much more than negotiate contracts for their athletes. For media, some of the best ways to reach out to athletes and coaches is through their agents. And for agents & managers, one of the best ways to get the story out about their athletes is through attentive media.

As the numbers of athletics media become smaller, the need for communications between the AAM and media become event more important.

Why?

WXC19 Aarhus - Moesgaard Museum ELITE MEN - FOTO LARS MØLLER.jpgAarhus WXC, photo by IAAF

Because agents and managers know that, if the sport does not promote itself, that sponsors, federations, athletes, coaches and yes, agents and managers, will all suffer.

Lyles_Noah1-Monaco18.jpgNoah Lyles, photo by Photorun.net

Our big questions from the meeting:

We are curious what the AAM thinks about the new Diamond League announcements. We are curious to see what sponsors and managers think about the future of the sport.

Stay tuned. I am sure that we will have news soon.

The second day of Doha WC was hot. How hot? When one left the confines of the air conditioned Uber, to walk the mile to get into the Khalifa Stadium. The first night was horrific as my heart meds took the exact moment to give me a bit of dizziness.

20190928_202644.jpgThe focus, Day 2, Doha, Qatar, Medal Presser, by Adam Johnson Eder/The Shoe Addicts

Getting into the stadium, the exactness of the air conditioning was disconcerting. The power of the A/C was overwhelming, as we took water, as often as possible. Adam, my son, and I went to our seats, as David Hunter, a RunBlogRun senior editor, kept us up to date.

Each sessions, 4 pm to just about 11 pm, followed by 3-6 medal pressers. Watch for the pressers upcoming. This is the podcast review of Day 2, September 27, 2019.

Thanks to Adam Johnson Eder, Victah Sailer on pictures, Mike Deering on production and editing. All podcasts, Days 1-9, recorded at RunBlogRun Studios (temp) in Doha, Qatar. Special thanks to the Intercontinental Hotel, Doha by the the Beach on their accoustics, taboulleh, Perrier, and awesome wifi!

If you have not figured it out by now, I will let you in on a secret: runners are creatures of comfort. When one finds a series of workouts that give one success, many coaches and athletes stick with them. The sad thing is this, the body likes change, it thrives on new challenges.

Kamworor_GeoffreyW1-NYC19.JPGGeoffrey Kamworor takes his second win in NYC in 4 starts, photo by Photorun

Look at the workouts over this past summer and fall. We have added miles, added workouts, quite judiciously. When we cut down intervals, when we cut down challenges in a fartlek, we expect you to compensate in speed, time and effort.

The same workout over 4 weeks, say a 30 minute fartlek run with 10 speed sections will show changes in speed, distance and effort.

Likewise, your easy day today is much faster than when you did same workout in July...

Cain_MaryFHL1-nbGP14.jpgMary Cain takes NB 2014, photo by Photorun.net

"I was the fastest girl in America, until I joined Nike." Mary Cain's explosive claims in blistering op-ed. @arobach has the story. READ MORE: https://t.co/WASrjDZncf pic.twitter.com/LF5kgCN5VH

-- Good Morning America (@GMA) November 8, 2019

If you have not seen Laura Muir compete indoors in the UK, you have truly missed an amazing experience. The fans, especially in Birmingham, have gone nuts over Laura. In Glasgow, Scotland, the home crowd is even more boisterous, as their favorite athlete churns up the Mondo 200m track and the Emirates facility.

Muir_LauraSF1d-Doha19.JPGLaura Muir, 2019 WC 1,500m, photo by Photorun.net

2019 was a bit strange for Laura Muir: she won the 1,500m/3,000m at the European Indoor in March, and then, in mid Summer, as she rounded into shape, Muir injured a leg, and even with that, she took 5th in the second best time of her life, 3:55.76.

Laura Muir is coached by Andy Young, a fine coach, who continues to develop the fine Scottish athlete. Muir has much pressure on her. Can she medal in the global championships? I think so.

The long run is key to your mental and physical success. I used to write my term papers and configure my paintings on long runs. In high school, the long runs with Bob Lucas, Pete Dolan, Chris Yamasaki, and Chris Schenone kept us entertained. In college, we did Sunday runs in the Santa Cruz Mountains, thanks to the ghost town maps of Coach Dan Durante. The long drives uphill on the way back kept the speaking to a minimum and the sounds of breathing as we reached the final miles of the Sunday long run were, many times, all that could be heard, besides the talking of birds.

Stewart_RileyFH-FLmw18.jpg2018 Midwest FL regional, photo by Photorun.net

Sunday, November 9, 2019: 85-90 minute long run

Desisa_Lelisa-BostonMar19.jpgLelisa Desisa, photo by Photorun.net

Lelisa Desisa and Ruth Chepngetich were named Marathon Runners of the Year. Both Lelisa and Ruth won the World Championship Marathons in Doha last month. Desisa won the 2018 NYC Marathon marathon and took 2nd in the 2019 Boston marathon as well as winning the 2019 WC in Doha, in a final sprint.

Chepngetich_RuthFH1-Doha19.jpgRuth Chepngetich, photo by Photorun.net

Ruth Chepngetich won the Istanbul 2018 marathon and the Dubai 2019 Marathon as well as taking the hot and humid marathon in October 2019!

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The WPC just began in Dubai, UAE on 7 November, photo by Getty Images ?IPC

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The changes in the Diamond League events has done something unprecedented: overwhelmingly negative response to the changes, from all over the sport. This writer wonders outloud about where the surveys were taken, and in what parallel universe the Diamond League management resides. Think of this: the few sponsors in our sport will change how they value athletes in non DL events, even if they despise the DL, as it means their stars will not be seen as often globally in their branded clothing.

Please enjoy the comments below, collected and compiled by Stuart Weir.

Kigen_BenjaminFH-Rome19.jpgBenjamin Kigen, Rome DL, photo by PhotoRun.net

Norman_MichaelFH1a-Rome19.jpgThe 200m in Rome DL, photo by PhotoRun.net

Masciarelli-Starliper-Connelly-FLne18.JPG2018 FL NorthEast Regional, photo by PhotoRun.net

The weather is cold. One, sometimes two layers are need in workouts. But, as we build to conference, league, regional, state and national. Week by week, you have built to the big events. The time is coming, soon.

Saturday, November 9, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown.

5091f939-a35f-4f20-9d7d-cd7bf4da563d.jpgThe Diamond League Diamonds, photo by Getty Images / IAAF

This is the announcement, done on 6 November, to announcing 2020 list of events. Our comments in another post.

Jepkosgei_JoycilineW1-NYC19.JPGIn her debut at 26.2 miles, Jocyline Jepkosgei won the 2910 NYC Marathon, photo by Photorun.net. It should have come as little surprise. Jepkosgei has done well over 10k and 15k, and she had considered 2 other marathons, but, was just not ready. On Sunday, November 3, she was.

Friday, November 8, 2019: warm up, 30-45 minute minute park run, relaxed

A good fall XC workouts challenge you a bit, and this one surely does.

Jepkosgei-Keitany-NYC19.JPG

Even 2 of the finest athletes in the world find their limitations, photo by PHOTORUN.NET.

Thursday, Nov 7, 2019 : 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

The Wednesday easy day seems easy, but two months ago, you could not go this fast on an easy day. Why? You have increased your fitness and as the races get more important, you look forward to them. Well, kind of.

Ward_JaredW-NYC19.JPGJared Ward is looking to be positioned as the top US male marathoner with his sixth place in NYC, photo by Photorun.net

Wednesday, November 6, 2019 : 30-45 minute run, relaxed

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Bill Rodgers made cover of Sports Illustrated when it still had real journalists....

The 1979 NYC Marathon was amazing. I got back from my Sunday run, just in time to see the event! Kirk Pfeffer was leading Bill Rodgers, and on my BW TV it was mesmering. This is Jeff Benjamin's story on one my all time favorite events!

image1.jpegBill Rodgers is king, 1979, NYCM, photo by Sports Illustrated

Tempo runs saved my racing.

I had trained well during the winter, and was beginning racing. Yet, the racing was not coming along well. I had been spoiled with PBs for the two seasons before. I just was not able to keep on pace at the end of the race.

Kamworor_GeoffreyW-NYC19.JPGGeoffrey Kamworor takes his 2nd win in 4 attempts at NYC! photo by Photorun.net

So, I began tempo runs. I also did 10k drills, and sustained runs. In all, I became use to 75 second lap pace, and on easy part, would do 90 second pace. It took six weeks and then, I began to set PBs again, including 10,000m and 10k on road.

Practice makes perfect.

Tuesday, 5 November 2019 : 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Kamworor_GeoffreyBreak-NycM18.JPgGeoffrey Kamworor taking NYC, photo by Photorun

The winner of the 2019 NYC marathon is a 3 time World XC champion. The man who has gone sub 2 hours was a fine XC athlete. The nine time winner of NYCM, the late Grete Waitz, was a XC World Champion. XC is the key to future success.

Monday, November 4, 2019: 50 - 60 minute park run, 4 x 150m strideouts

Kamworor_GeoffreyPort1a-IAAFgala18.jpgGeoffrey Kamworor, photo by PhotoRun.net

Jepkosgei_JoycilineM-RAK18.jpgJocyline Jepkosgei, photo by PhotoRun.net

In the 3 times that Geoffrey Kamworor has run in ther Big Apple, has gone third, first and second. Today, he took the top of the podium once again. Here's how it happened!

GKNYCM.jpgrrr

GKNYCM.jpgGeoffrey Kamworor, photo by NN Running Team

Geoffrey Kamworor (KEN) has won the TCS New York City Marathon for a second time in three years after a dominant performance that saw him cross the finish line in 2:08:13 ahead of Albert Korir (KEN) and Girma Bekelu Gebre (ETH).

It has been a dominant fall season for Kamworor who ran a new Half Marathon World Record of 58:01 in Copenhagen, Denmark this September. In a comfortable pace the pack got to the 38km mark when the leading men picked up the pace. Geoffrey Kamworor was the first out of the remaining athletes to enter the Central Park and set course to the finish line. After crossing the finish line as the new champion he was welcomed with open arms by his friend, teammate and mentor Eliud Kipchoge as they celebrated the win together with Coach Patrick Sang.
Moments after the finish Geoffrey said: It feels so wonderful to win here in NYC again for the second time. I felt really strong all race and knowing that Eliud was on the finish line waiting me gave me a big motivation to win this race. It was very special to be able to celebrate together with Eliud as my mentor and Patrick Sang as my coach on the finish line.

Kamworor_GeoffreyLeads-NycM18.jpgGeoffrey Kamworor and Desisa Lelisa, 2018 TCS NYCM, photo by PhotoRun.net

Here's Justin Lagats' piece on th 2019 NYC Marathon. Justin Lagat is our RunBlogRun Senior writer, located in Kenya.

Keitany_MaryLedsVB-NYC18.JPGThe 2018 TCS NYC Marathon, photo by PhotoRun.net

As we begin coverage of the NYC Marathon, I thought I would share some deep thoughts on the Big Apple. These are mostly 1970s and 1980s...

This is NyC Marathon weekend. It is a wonderful day in the Big Apple. I ran the race in 1986, and it was a challenging day. After the event, I met Joe Mangan once again, someone I had not seen in a decade, and someone who I coached with 4 years later.

The marathon is an amazing event. I recall the amazing people and fans in the race through the Five Boroughs. Just consider this: The NYC marathon left Central Park in 1976, as a Bicentennial celebration. It was ONLY to be one year! But, it was so successful the late dynamic duo of Fred Lebow and Allan Steinfeld were able to keep it through five boroughs!

Huddle_Molly1g-USAxc19.JPGMolly Huddle, photo by PhotoRun.net

Enjoy your long run, and then, check out the marathon. Wherever you run, from San Antonio Park to Central Park, enjoy the day, as you are alive!

Sunday, November 3, 2019: 85-90 minute long run

The racing in the next month to six weeks is all about the big events. Time to focus. Always know that you can finish hard over the last 200-300m, and give it all you have!

Huddle_Molly1e-USAxc19.JPGMolly Huddle, photo by PhotoRun.net

Saturday, November 2, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

The easy run on Friday will be a good thing, as you have an big race on Saturday!

Hoppel-Brazier-USAout19.jpgBryce Hoppell and Donavan Brazier, US Champs, photo by Photorun.net

Friday, November 1, 2019 : 30-45 minute minute park run, relaxed

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