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Sunday runs were always my favorites.

As a JC coach, I did a 10-15 miler on Sundays all year long, and would have up to 8 runners in the group. We would run through Los Altos, CA and our two hour runs were fun. I would run with my baby Jogger (my son, Adam was 3) and it was my favorite run of the week. Everyone from 800m to 10,000m ran the run, checking in with me for a mile, then off they went.

IMG_4945.jpgLong runs in the fog, photo by HOKA NAZ Elite

In college, I ran long on Sunday and Wednesday. I wrote all my college papers on my long runs. A good long run allowed the papers to flow when I actually sat down to write. As a history major and art major, my athletics and university pursuits.

Enjoy the long runs.

Sunday, May 26, 2019-warm up, 75-80 minutes, cooldown

How do you deal with the big race day? What I used to do is put a postcard on my medicine chest with my goals for the season. You can do this on your iphone. Things like "Each day, I get faster.", "Each day I get fitter.", "Each race I race smarter." Plus goals for season.

Keep your head in the big race. Challenge yourself.

Brown_CeAiraFH-Martinez18.jpgCe'Aira Brown wins Martinez Classic, photo by Kevin Morris

Saturday, May 25, 2019-warm up, Prime distance (1 race), cooldown

Brown_CeAiraLeds-Martinez18.jpgCe'Aira Brown, photo by Kevin Morris

Today is Friday.

Keep it easy. And remember, your big race is Saturday. What do you want to do? How do you take the last 20 weeks and put that into a race? Think about the race as a game. And keep your finish late, until you can see the finish.

Friday, May 24, 2019-warm up, 45 minute run, 6 x 150m, core training, cooldown

Fast feels good. But, before one can run fast, one must do the work.

You are now ready to run fast. Warm up well, and take your time cooling down.

Alexander_ColbyFHL-Martinez18.jpgColby Alexander, photo by

The 400m will feel fast and good. Jog a bit and then, run 4x 200m as cut downs. So if you run a 34 second 200m, make each one a bit faster.

Have fun!

Thursday, May 22, 2019-warm up, 4 x 400m, at 800m pace, 4x200m cut downs, coold down

Echevarria_Juan1a-Rome18.jpgJuan Echevarria, photo by

Manyonga_Luvo1-Rome18.jpgLuvo Manyonga, photo by

RABAT (MAR): Rabat DL meeting promises a mouth-watering clash of the titans in the long jump, as Luvo Manyonga and Juan Miguel Echevarria go head to head. Both will have an eye on the meeting record of 8.38m, which is currently held jointly by Morocco's Yahya Berrabah and fellow South African Ruswahl Samaai.

McLaughlin_SydneyPre-NewBalance19.JPGSydney McLaughlin, photo by

OSLO (NOR): World U20 record-holder Sydney McLaughlin will contest her first 400m hurdles on the Diamond League circuit in Oslo on 13 June, informs organisers. McLaughlin faces both Olympic champion and teammate Dalilah Muhammad and European champion Lea Sprunger from Switzerland. Armand Duplantis is also confirmed for the pole vault.

Gong_Lijiao-Worlds18.jpgGong Lijao, photo by

Gong and Tsegay World leads

NANJING (CHN, May 21): After finishing second in Shanghai on Saturday, Gong Lijiao returned to winning form at the debut of IAAF World Challenge meeting in Nanjing with a world-leading mark of 19.84m to defeat Jamaica's Danniel Thomas-Dodd and Shanghai winner Chase Ealey from the United States who both threw 19.21m. Other home wins came from Wang Yu who cleared 2.31m (equalled World lead) in the high jump while Wang Zheng won a competitive hammer with 75.27m ahead of USA's DeAnna Price (74.21m) with world record-holder Anita Wlodarczyk third on her season's debut after surgery (73.64m). There was also a world lead in the 1500m as Gudaf Tsegay clocked 3:59.57 - the first sub-four minute clocking outdoors in 2019 - ahead of Ethiopian teammate Axumawit Embaye (4:00.17) with Sifan Hassan improving to third in 4:00.53. After winning the 1500m in Shanghai, Morocco's Rababe Arafi was second over 800m behind Kenya's Nelly Jepkosgei, 1:59.98 to 2:00.02. Botswana's Nijel Amos made it two wins from two this month in the 800m, winning in 1:44.38 from Kenya's Cornelius Tuwei (1:44.91) while Ben Kigen won the 3000m steeplechase in 8:08.94. In the sprints, Jamaica's Elaine Thompson won the 200m - her first race at the distance since April 2018 - in 22.40 ahead of Bahrain's Salwa Eid Naser in a 22.56 NR and US veteran Mike Rodgers won the 100m ahead of Andre de Grasse - both timed at 10.09. There were also close races in the sprint hurdles as Orlando Ortega pipped world and Olympic champion Omar McLeod, 13.27 to 13.28, while Brianna McNeal and Nia Ali were first and second in the 100m hurdles with both timed at 12.78. Germany's Olympic and European champion Thomas Rohler also won the javelin in a season's best of 86.39 over Jakub Vadlejch who improved after Shanghai 80 to 85.34 and Christian Taylor went out to 17.47m in the sixth round of the triple jump to beat teammate Omar Craddock's 17.42m. Japan´s Takatoshi Abe won the 400 m hurdles in 49.16 and Briton Jazmin Sawyers on day of her 25th birthday the long jump 656.

In my junior year of college, I learned how to lift with free weights. I did light weights, and built up sets that would take me 30 minutes. I did pull ups, push ups and bent leg sit ups.

Brown_CeAiraR-Martinez18.jpgCe'Aira Brown, the thrill of victory, photo by Kevin Morris

I had become tired of loosing form at end of races, and getting outkicked. So, I spoke to a couple of trainers, and they suggested a series of weights and exercises. It did not change overnight, but, in my senior year of college, after hundreds of races, I won my first race.

Core work is key to your future success. Learn about them.

Wednesday, May 22, 2019-warm up, 45 minute run, 6 x 150m, core training, cooldown

Tuesday has been tempo workout for 20 weeks. For the rest of the season, we will be doing something different. Today is 4 fast 800m at mile pace, with a good recovery. Focus on the pace, and keep it relaxed.

IMG_5330.jpgFast running with your training partners, photo by HOKA ONE ONE NAZ Elite

Tuesday, May 21, 2019-warm up, 4 x 800m, at mile pace, 400 jog in between, 6x 150m, good effort, cool down

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