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Ryan Vail runs 2:10:57 at London, photo by
Mike Shelley, photo by

In this column, Justin Lagat points out a few things about viewing the Commonwealth games from Kenya. 

Ethiopia's Degefa Biruktayit Eshetu wins the 2014 Eugene Marathon in an event record 2:33:14 (photo by Chris Lotsbom for Race Results Weekly)
We asked Justin Lagat, our correspondent in Kenya, to update us on all performances of Kenyans in the Commonwealth Games. Here is his first piece on the women's marathon! 

Filomena Cheyech, photo by

xcsauconyheroshot.jpgThe Saucony 500 Mile Challenge is in it's sixth week now. The three key workouts are the long run on Sunday, the tempo run on Tuesday and the hill workout on Thursday. Truth is, if you have a better way to train for yourself and your team: do it! These are suggestions, as many out there have no one to speak to about training. 

Cross country is one of the oldest parts of our sport. It started in the mid 18th century in England with the hounds and harriers idea. A lead runner, the hound, would put out pieces of paper as a trail and the harriers would follow, for perhaps six to nine miles. History does not tell us, but my guess some eating and drinking was involved after. 

Cross country is a global sport. In 2014, over 500,000 boys and girls will race cross country in the fifty states. How wil you do? How will your team do? You have to train in the summer to race well in the fall! 

David Storl, photo by

A fun weekend of track and field action around the world. Congrats to Nicole Bush who ran a ten second PB in the steeplechase for her win in Heusden, in 9:24.59. Congrats to Will Leer for getting two PBs in a row, a 3:51.84 mile and a 3:34.49 for the 1,500 meters! Still amazed by Molly Huddle in her fine 14:42.64. And nice pb (i think by 12 seconds) for Shannon Rowbury in 14:48.68! Nice PBs for Leo Manzano (3:30.98), Matt Centrowitz (3:31.09).

A nice tip of the hat to Nick Willis, 2008 Olympic silver medalist, who showed he's hot, hot, hot with his Kiwi record of 3:29.91! (Heck, I remember in 2005, when he got John Walker's NR from 1974! ).

So thrilled to see Pascal Martinot Lagarde set a NR of 12.95 in the 110m high hurdles and Pierre Ambroise-Bosse set NR for France in 1:42.53 for the 800 meters! 

xcsauconyheroshot.jpgSaucony 500 Mile Challenge, Sunday, July 20, 2014, 

Week Five, Day Seven, the Long Run

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Long runs are important to your overall training. Find some friends, and explore a park for the seven to nine miles you are doing today. Remember to stretch, before and after, and always, always bring water and a dry t shirt for after the run. 

And , as we are in week five, have you checked your training shoes? 

Last night, in Monaco, under the stars, Molly Huddle proved, once again, that she is the best American women distance runner, period. Her 14:42.64 new American record gives her the top two times by an American woman at the distance. Since August 2010, Molly Huddle has owned the American record, and while some of the top American woman have tried to break the record, it has stood. 

Molly Huddle uses cross country as part of her base each year. Her strength, her endurance, and also her drive, come from that experience. 

Want to be your best? Then become tough as Molly Huddle.

Take the Saucony 500 Mile Challenge! 

Be careful though, the doe-eyed avenger is one tough 5,000 meter runner! 


Molly Huddle races in Rome, June 5, 2014, 
photo by

Jason Richardson, the 2011 World Champion in the 110m meter hurdles, is one of my favorite interviews. Jason is always thought provoking, and is willing to take a stab at questions that would make others cringe or, from which, most would shy away. 

I interviewed Jason Richardson on Friday, 11 July at the Crown Plaza, with his manager, Chris Lane, watching on. I asked Jason Richardson if he thinks women's sprints gets the attention it deserves. I also asked Jason, if he were track czar for a day, what would he do?

Quite thoughtful answers!

As always, thanks to Jason Richardson and Chris Lane for their kind support and to adidas for making our Summer tour possible. 

The National Distance Running Hall of Fame, located in Utica, New York, honors the best that Distance running has to offer. Jeff Benjamin made the trek to Utica, New York for the famed event. Congrats to the late Fred Wilt, Kim Merritt and Tom Fleming, who were the class of 2014. 

Larry Rawson, Tom Fleming, Kim Merritt, Roger Robinson 
(for the late Fred Wilt), photo by Jeff Benjamin

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