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


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.

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