Recently in Cross Country Category

We try to change things up every three weeks. Change is good and it keeps you attentive. This week, just a few changes, but core ideas are same!

IMG_5330.jpgTrain with your friends, photo by HOKA ONE ONE NAZ Elite

Monday, February 18, 2019-warm up, 40 minute run, 8 laps, 400m track, sprint straights, jog turns, core work, cooldown

The Spring season is upon us, and indoor season is flying by. We have had 8 weeks now since cross country. Most have taken a few weeks easy and thern began our daily program. Each day from now on is about Spring racing, with outdoor being the focus. I am sorry on the confusion on the Recovery title, I have removed it and replaced with Spring Track & Field Training.

Taylor_Kellyn1-USAxc19.JPGKellyn Taylor, photo by

Monday, February 5, 2019-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown

It is finally time that one of my spiritual advisors, Peanut Harms, has been been recognized for the amazing work he has done as a coach. Nut would tell you that this was Tena Harms, his lovely wife, and his work, and he is right. Nut and Tena have built the El Dorado program from a quite modest beginning.

390147_288427721180790_100000406934594_994153_1090221750_n-thumb-500x332-2439.jpgDwayne Peanut Harms, California Coach of the Year, Boys & Girls Cross Country

Coaches change lives. The late Sam Adams, mason grise at UC Santa Barbara used to scare the hell of me. A man of some stature, and a combination of the profound and profane, Mr. Adams told me that coaches were misunderstood. "They are educators, first." It was amazing to see that EDHS Principal Matt Barnes gently reminded us of the role of coaches as educators and life changers. (Now, the late Sam Adams can stop the daily whispering of that comment in my ears. )

Nut and Tena changed the lives of many athletes at El Dorardo High School. He continues to, and the world is better for it. For many years, Nut was the Track & Field guy at Reebok, then, Springco, then, HOKA ONE ONE. But he was missing something, and I seem to recall a conversation about returning to coaching. Coaching high school has been life affirming, it is the first thing that we speak about when we catch up!

And on the spiritual advisor part. I found out long ago, if I mentioned John Powell, Jan Johnson and Peanut Harms as my spiritural advisor, I would clear out the riff raff. Nut has encouraged me, like the other two gentleman, when I was ready to throw in the towel.

El Dorado High School is quite fortunate to have Peanut and Tena Harms.

Congratulations from Karlsruhe, Germany!

Oh, and here is an in interview with Dwayne Peanut Harms, from 2012. It should be read once a year:

Tuskys XC men -thumb-autox686-41366.jpgRhonex Kipruto wins Tuskys XC, photo by Justin Lagat

Justin Lagat wrote this second piece over the weekend as Rhonex Kipruto took the Discovery XC this past weekend. Rhonex Kipruto looks ready for the Kenyan XC Trials, to be held next month.

xc4 (1 of 1)-7.jpgElite Women's race is off, photo by Steven Ashworth/for Great Run Company

xc4 (1 of 1)-9.jpgLaura Muir takes the relay win for Great Britain, photo by Steven Ashworth/for Great Run Company

xc4 (1 of 1)-11.jpgHillary Bor takes senior men's win, photo by Steven Ashworth/for Great Run Company

Europe wins

STIRLING (GBR, Jan 12): Team Europe successfully defend their overall title at the Simplyhealth Great Stirling XCountry (EA CC Permit) with 55 points ahead of Great Britain (84) and the USA (90). Germany's Elena Burkard won the women's 6km in 20:01 ahead of Brit Charlotte Arter (20:06) and Denmark's Anna Emilie Moller (20:11) before Hillary Bor won the men's 8km for the United States in 23:48 ahead of Sweden's Napoleon Solomon (23:48) and Spain's Adel Mechaal (23:49). Reigning two-time winner Leonard Korir was fourth in 23:49 and former three-time winner Garrett Heath had to settle for fifth in 23:56. Anchored by Laura Muir, Great Britain won the mixed 4x1500m relay in 17:36 from Europe (17:45) and the United States (18:01).
xc4 (1 of 1)-13.jpgThe senior men's race, photo by Steven Ashworth/Great Run Company
Geoffrey Kamworor, photo by
Kamworor wants to win in Aarhus
NAIROBI (KEN): Geoffrey Kamworor has confirmed he wants to go for his third world cross-country senior title in Aarhus, Denmark, in March. The 2015 and 2017 winner has focused on marathon more recently, following up his 2017 New York win with third in the city in November. He also has three world half titles to his name. "I feel I have unfinished business in cross country. My target is to win a third senior title in Denmark. But that will have to wait because I must get my body in shape and the Kenya Police cross country championships will help me do that," said Kamworor, quoted by Xinhua. According to, he will begin his season at the National Police Service Cross Country Championships on 26 January.
Kamworor_GeoffreyPort1-IAAFgala18.jpgGeoffrey Kamworor, photo by
Gebre_Trihas1a-Euro10k15.jpgTrihas Gebre, photo by
rrWaithaka and Gebre
AMOREBIETA (ESP, Jan 6): World U20 5000 m silver medallist Stanley Waithaka won the senior men's 10.7km at the Cross Zornotza in Amorebieta (EA CC Permit) in a tight finish ahead of Ugandan teenager Oscar Chelimo with the top two both timed at 31:58. Fellow Kenyan Solomon Boit was third in 32:03 with Belgium's Jeroen d'Hoedt the top non-African finisher in fourth in 32:57, one place ahead of European U20 cross country silver medallist Ouassim Oumaiz. Trihas Gebre won the women's 8.7km title by nearly a minute from Elena Loyo, 30:36 to 31:28.

Trihas Gebre, photo by

Gebrhiwot beats Barega
SAN GIORGIO SU LEGNANO (ITA, Jan 6): Hagos Gebrhiwet defeated Ethiopian teammate Selemon Barega over 10km at the Campaccio Cross Country (IAAF CC Permit), 29:18 to 29:22. Uganda's Albert Chemutai was third in 29:23 with home favourites Yemaneberhan Crippa (29:56) and Daniele Meucci (30:11) fourth and fifth respectively. After a number of late withdrawals, three-time European cross country champion Yasemin Can from Turkey was an easy winner of the senior women's 6km in 19:21 ahead of little-known Ethiopian Silenat Ysmaw (19:37) and Kenya's Caroline Chepkemoi (19:46). Late entrant Lonah Chemtai Salpeter from Israel was fourth in 19:58 followed by Italians Sara Dossena (20:24) and European U20 CC Champion Nadia Battocletti (20:51).

IMG_2691.jpgA morning run, photo by HOKA ONE ONE NAZ Elite

This is the first week of recovery. Enjoy it. If you are doing a short indoor season, then, follow the workouts, which are light. Enjoy the holidays.

This is the beginning of week 1 of our first recovery week. We do this twice a year. Keep the workouts light, and have some fun, go see a movie, check out the new game updates you missed in early season.

Hoka One One 5.jpgHOKA ONE ONE, photo by Mike Deering/The Shoe Addicts

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