July 2013 Archives

Jessie Ennis-Hill, photo by PhotoRun.net

It is less than two weeks before the World Champs and we are seeing athletes pull out, with injuries. Many of them are athletes who did well last year, or the year before. It is hard to keep the body strong for three straight years with Worlds and Olympics. If one is an European athlete, this has gone on since 2010, or perhaps 2006. 

The fields in Moscow are amazingly strong in many events. With these injuries, watch for new stars to emerge. After all, we are a global sport. 

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Molly Huddle, Duane Solomon, photo by Saucony Running

Do you run with a friend? My most successful running was always with training partners. Training partners allow you to get some help when you are having a bad day and help others when they are having bad days. It is also much easier, or perhaps, it seems that way, when someone else is out there, under the lights at night, running a hard workout, keeping you company, than when you are doing it by yourself. 

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Mo Farah, and his fans, photo by PhotoRun.net

Essentially, if Mo Farah wins the double in Moscow, the guy could run for Prime Minister of Great Britain. Mo is one of the most popular athletes in the sport, and definitely in the UK.

Haile Gebreselassie is the Emperor. The man has more dynamism than any other athlete from the African continent. Kenenisa Bekele, the world record holder at 5,000m and 10,000m, is seeing that it is time to move up in distances, and the half marathon may suit him.

Regardless, Nova International, the company that manages and owns the BUPA Great North Run has put together a field that will have reporters writing for hours after this coming race! 
American Track & Field is evolving. We will be publishing monthly digital newsletters (print versions 4-5 times a year still) starting with this issue. We hope that you enjoy it and please send your comments to me at [email protected]

Featured in this issue: The Best Track Meet in America? by Peter Abraham, Summer Mileage program, weeks 1-6, Q & A with Molly Huddle.


Haile Gebrselassie, photo by PhotoRun.net

Kenenisa Bekele, 
photo by PhotoRun.net

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Mo Farah, photo by PhotoRun.net

The BUPA Great North Run, on September 15, 2013, will have one of the finest fields in a half marathon that I have witnessed. Mo Farah, Kenenisa Bekele and Haile Gebrselassie! The world's largest half marathon will also have a tremendous field! I was fortunate to be there in 2012, and it was a fantastic race. This one could surpass even that! 
The tempo run continues to help build as you get fitter and fitter. If you consider that your 5k current race time was 19 minutes when you began training, and now you are say, thirty seconds better, then your tempo running is getting tougher and tougher. 

The hard parts in middle distance running are the third quarter and last quarter of races. How do you stay on pace? How do you build yourself to be in the thick of it with an 800 meters to go? Tempo runs are one of the weapons in your training arsenal. 

FootLocker 2011, photo by PhotoRun.net

Molly Huddle, USA Outdoors 2011, 
photo by PhotoRun.net

Summer  training will prepare you for the fall season and help you build to the track season. The cross country season is about six to ten weeks away, and if you want to do well, focus on your training now. Let me know if you have questions, email me at [email protected]

Molly Huddle leads, July 26, 2013, 
photo by PhotoRun.net

Distance running is not a linear progression. There are good seasons and tough seasons. Some of the keys are to progress in your training, avoid injuries and learn to race well and develop different racing skills, and have a coach or adviser you trust and can learn from. 

We are now in week five of the program, and you should start feeling strong. Follow the program and remember, if you are a college runner, add morning runs on Monday, Wednesday and Friday, with 30-40 minutes duration. 
PItamaki storms back with a 85.70m throw and Ashton Eaton and Brianne Theisen-Eaton compete well in Estonia. That is just a tiny bit of the news on athletics front this weekend from around Europe with national championships being held on last weekend for Moscow qualifying. 

Ashton Eaton, A Day in the Life, 
photo by Doug Pensinger/Getty Images/IAAF,
 April 12, 2013
Tirunesh Dibaba, July 6, 2013, AREVA Paris, 
photo by PhotoRun.net

Meseret Defar, Shanghai DL, May 19, 2013, 
photo by PhotoRun.net

The Moscow World Champs is only two weeks away and I have to admit, I am getting excited. It will be my first meet to see Live since the end of May, so going to the historic Lushniki stadium is going to be quite exciting. Seeing Defar and Dibaba duel over 5,000 meters and 10,000 meters is going to be amazing! Dibaba and Defar have different skills and race much differently, so it will be fun to see these two great athletes compete. 

Mo Farah has a system that works. Since 2011, he has finished his preparations for World or Olympic champs, with a race in UK over 3k or 2 miles and that is just what he did last night in London, in front of 65,000 fans. Chris Lotsbom of RRW wrote this column on Mo Farah and the mania that follows...

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Galen Rupp and Mo Farah, June 1, 2013, NIke Pre, 
photo by PhotoRun.net

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 Gabe Anderson in yellow Brooks, in center of picture, London DL, 
July 26, 2013,
photo by PhotoRun.net

Gabe Anderson has set personal bests from 800 meters, 1,500 meters and 3,000 meters this summer. Possessing a dangerous kick, Gabe is rising in the ranks of U.S. women distance runners with her strong racing this summer. Chris Lotsbom, associate editor for Race Results Weekly, provided this piece for RBR on Gabe's summer in Europe....

A busy day in the world of athletics, with 65,000 fans cheering on the athletes in London stadium. And around the world, national championships going on, road racing going on. In the stadium, Lavillenie cleared 6.02 meters, Valerie Adams threw 20.90m with a fantastic series and Shelly-Ann Fraser Pryce ran 10.77 in heats, and Blessing Okagbare came back in final and ran 10.79! 

Shannon Rowbury and Molly Huddle duel over 3,000 meters, 
photo by PhotoRun.net
The London Olympic stadium is evolving. The legalities of Olympic logos and sponsors take some of the excitement away from the great stadium. As Chris Lotsbom found, the memories of August 2012 changed in the re branded stadium in July 2013. Here is how the associate editor of Race Results Weekly saw it: 

Usain Bolt, Sainsbury Anniversary Games, July 26, 2013, 
photo by PhotoRun.net

The Richmond Running Festival, to be held on September 22, 2013, had its course announced by Mo Farah, one day after his final race before the Moscow World Championships.

The Richmond Running Festival will have a 10k,  childrens' races and Half Marathon. For more information, please go to: www.richmondrunningfestival.com/

I like the Nike t-shirts and autograph cards from Mo Farah as gifts. 

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Mo Farah, 2011 Nike Pre Classic 10,000m, 
photo by PhotoRun.net 
The second day of the Sainsbury Anniversary Games lived up to the hype, with great performances and well-time British performances. Jessie Ennis ran the 100 meter hurdles and long jump. 

Mo Farah won the 3,000 meter with a 1:54.3 last 800 meters and Augustine Choge won the historic Emsley Carr mile, with sixteen men under 4 minutes. 

While Shelly Ann Fraser Pryce ran 10.77 in the heats for a world leader, Blessing Okagbare won the final, in an African record of 10.79, with Barbara Pierre in second in 10.85. 

Renaud Lavillenie cleared 6.02m a world leader, and made attempts at 6.16 meters, a new world record. That chase would have to wait until another day. 

65,000 fans enjoyed a track meet fit for a king. 

Symmonds and Sullivan duel over 800 meters, 
photo by PhotoRun.net

Today is the long run. 

Find your friends to run the long run. I do not specify a pace as I note conversational pace. This means that, if you can hold a conversation at this pace, you are doing just about fine. The idea is to build your strength and endurance. 

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Ben True, World Cross Country, 2013, 
photo by PhotoRun.net

Molly Huddle, Shannon Rowbury, Kim Conley, Gabe Anderson, Jordan Hasay, Chelsea Reilly, 
July 26, 2013, London DL, 
photo by PhotoRun.net

This is the first race that we have recommended for you to race. Find a two mile or a 5k (a 3k will do as well). Test yourself, have some fun. 
Bodhan Bondarenko touches the sky, and almost the stars, 26 July 2013, 
London, photo by PhotoRun.net

The first day of the Sainsbury Anniversary Games, one year to the day of the London 2012 Olympic Games had some strong performances.From Zuzana Henjova's 53.07 for the 400 meter hurdles, a Czech NR, which opened the meet, to Bondarenko's clearances of 2.28m, 2.32m and 2.38m on first attempts, then one at 2.40m and two attempts at, yes, I am not making this up, 2.47m. Afterwards, he told media, " I think I can make this in Moscow." WOW.

Finishing off the meet was Usain Bolt. With a simply bad start, Usain Bolt pulled it out in the middle of the race, running a world leading 9.85. 
KIm Collins, Usain Bolt, Sainsbury Anniversary Games, July 26, 2013, 
photo by PhotoRun.net

Zuzana Henjova, July 26, 2013, Sainsbury Anniversary Games, 
photo by PhotoRun.net

Women's 3,000 meters, (Huddle, Rowbury, Conley, Anderson, Hasay, Reilly), July 26, 2013, Sainsbury Anniversary Games, 
photo by PhotoRun.net

The Sainsbury Anniversary Games, with one day to go, has been a success. The 60,000 fans were treated to some very tough races, from the expected men's 800m duel, with eleven men under 1:46, to the women's 3,000 meters, to the 100 meters by Usain Bolt. But the two big surprises were Zuzana Henjova, who continued her run to Moscow with a NR of 53.07 in the 400m hurdles and Bodhan Bondarenko, who won the high jump at 2.38m, then tried to, as the late Jimi Hendrix said, touch the sky, with his attempts at a world record of 2.47 meters! 

Jessica Ennis, 2012 London Olympics, 
photo by PhotoRun.net

Jessie Ennis and Mo Farah should get amazing roars from the crowd in the London Grand Prix two day meet on Saturday. Perri Shakes Drayton was greeted to a great roar from the 60,000 fans. Christian Taylor, 2012 London TJ champ, noted that he wished he would get such a greeting. 
Summer training is key to your success in fall cross country. It is also, honestly, key to your success in your next track season. 

The summer program we have developed builds you up gradually, and gives you enough rest to be strong and fresh when you have your first workouts with your team. 

Remember to have some fun this summer too! See a scary movie, read some books, just remember to give us the hour to ninety minutes you need to do the workout each day. 

Any questions, any fears? Send me an email at [email protected] or to [email protected] and we will respond. 

Ben True winning BAA 5k, April 2012, 
photo by PhotoRun.net


We do hill workouts each week, on Thursdays. As you can see, it is a progressive workout, where we add more and more hill repeats and encourage you to focus on the uphill running. 

Cross country courses in the US vary. Some are flat as pancakes, and some have hills that are legendary. Course like Manhattan Invite and Mt.SAC make careers. Learn how to run hills wisely. 

Hill workouts can also take the place of speed work, especially when you are tired of track workouts. We will discuss that in another blog.


The Russian Championships are in full swing this week. The IAAF will be testing in Moscow more than ever and Sebastian Coe is noting that not enough of the banned athlete's inner circle see any repercussions.

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Luzhniki Stadium,Moscow, Russia, 
photo courtesy of the IAAF
IPICO Sports has been our short list of sports timing software developers for several years now. This most recent application is very exciting. After a short conversation with Gordon Westwater, CEO of IPICO Sports and Glenn Latimer, Senior Director for Global Sales at IPICO Sports, I became fascinated with the A-Pass system for grade schools. 

It is a fascinating approach to getting kids moving once again! Tell us what you think! Send your comments to [email protected]

Photo courtesy of IPICO Sports. 

What is Fartlek? by Larry Eder

Fartlek is a great way of training for many around the world. The term is from Swedish, and it means "speed play". I first started using it in high school, and it remained one of my favorite training methods. Consider adding it to your training arsenal. 

Galen Rupp, Mo Farah, A Day in the Life, 
photo by Doug Pensinger, Getty Images/IAAF, April 13, 2013
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Mark Covert, photo by Grace Patterson

Mark Covert is a truly unique individual, for many reasons. Covert competed in the 1972 and 1976 Olympic marathon Trials, running huge miles, as much as 6,000 miles in a year. Mark Covert gave up his job at a little company called Nike, because it was taking away from his running time. Mark Covert started his running streak with a fifteen mile run as a teenager, and he did not stop for 45 years. 

Mark Covert was one of my early running heroes because, he was, well, real. Covert was one of the guys who made California road running real. Covert ran for the pure act of running. And, it was beautiful. 

Mark Covert's running streak, was a living, breathing companion. In a world where we are surrounded by digital, social and audio noise, 24/7, it is not surprising that many people have the attention span of gnats. Covert's running streak is as about listening to one's heart, soles and lungs. 

The ending of his streak, to me, is fascinating. Not so much a wake, but, a rebirth, a type of reincarnation. How will Mark run in the future? Will he take a break for a bit? Will he bike now, and run when his foot gets better? Who knows? Does it really matter?

In the end, Mark Covert has made the daily journey, for 45 years, 16,000 plus days, 145,000 plus miles. Covert has focused on the moment. In my mind, Mark Covert has given the best example of what Buddhists speak about, of being in the moment. He celebrated with his wife, his family, his friends. 

While I was not at this event, I was at Mark's 25th anniversary. Mark doesn't look much different, but then, what would you expect from a guy who has been a lone voice of sanity in the desert for over four and one half decades?

I love the former London GP, now the Sainsbury Anniversary Games. What many people do not seem to consider, is that 120,000 tickets were sold in less than two days when the tickets went on sale this spring. 

Watch for the results for the magnificent meet, this coming weekend! 

Dai Greene, 2012 AVIVA London DL, 
photo by PhotoRun.net

Mo Farah, Galen Rupp, A Day in the Life, April 13, 2013, 
photo by Doug Pensinger, Getty Images/IAAF

Chris Lotsbom wrote this piece about the great month of July that British sports has had. The fantastic 1,500 meters that Mo Farah ran last weekend broke the superb British  record, which was 28 years old, (run by Steve Cram). 
The Tempo Run is a great way to develop strength and endurance needed to be successful racing. The hardest part of a middle distance race is the third quarter. It is where you get tired and loose your focus. Tempo runs help you through the toughest part of the grind. Don't miss them. 

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Molly Huddle, Duane Solomon, 
photo courtesy of Saucony communications
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     Left - -Right - -Tom Fleming, Nike Flatiron Store Manager Margot Fleming Bill    Rodgers, Jeff Benjamin

This is a piece from Jeff Benjamin, a frequent and long time contributor to RunBlogRun, and one of our early contributors to American Athletics. He spoke to Bill Rodgers and Tom Fleming about the controversy over the Rolling Stone magazine cover featuring the alleged Boston bomber. 

Rodgers and Fleming, both whom spent much of their careers racing over the Boston course, have an appreciation for the race and the history of the Boston Marathon. 

Tell us what you think! 
The World Championships is just less than three weeks away and ticket sales have picked up, teams are being picked, A standards are being attempted and visas are being requested. The trip to Moscow for teams from all over the world is beginning, as many will head to training camps soon. 

RunBlogRun will have our team in Moscow, with daily blogs, columns, social media and yes, video from mixed zones. Watch for details in the coming weeks! 

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Luznhiki Stadium, Moscow, Russia, courtesy of the IAAF
Renaud Lavillenie, Meeting AREVA, 
photo by PhotoRun.net

Renaud Lavillenie continues to dominate his event. His wins at Meeting AREVA and Monaco prepare him well for Moscow 2013. 

We are grateful to Carles Baronet, who will, two times a month, be updating RunBlogRun.com with results on the major events and key events around Europe. 

We hope that you enjoy! 

You are now starting week 4. If you are a college runner, we suggest running 30-40 minutes in the mornings on Monday, Wednesday and Friday. 

Summer training was one of my favorite times of the year. I would vary not only my training venues, but find places to train for a couple weeks. One of my favorites was the beaches in Santa Cruz. I would take my VW bus, get a campground for a week, and run twice a day around Santa Cruz and work on my tan. The other place I loved was Yosemite. I had a great twelve mile loop up the back of Half Dome. 

Find the places that inspire you....

Ben True, 
photo by PhotoRun.net

Ben True, photo by PhotoRun.net

This is the fourth week of cross country training. For you to handle the hard workouts in the fall, you need to build strength over the summer. The long runs, tempo runs and hill runs will help build you towards a higher level of fitness. The racing will give you indications of how the training is coming along. 

Again, if you have questions, send them to [email protected] or [email protected]
Ashley Higginson, photo by PhotoRun.net

We have, for coaches and athletes who want to know what they are doing, provided you the first four entire weeks of our cross country training program. This is a good basic program that I used with my athletes in college and also, modified for my high school runners. The program is based on the complex training system used by Pat Clohessy, the fine Australian coach who advised Rob de Castella and Steve Moneghetti. Basically, long run, hills and tempo run were the basic workouts. During track season, I would go to 8 time 400 meter repeats with 200 meter floats in the spring as an adult, but this is the basic program. It includes Lydiard, Cerutty, Stampfl, all of the good ones

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Mo Farah with his fans, Pre Classic 2011, 
photo by PhotoRun.net

Ricky Simms, manager of Pace Sports Management, sent us this piece on Mo Farah and the significance of his 3:28.81 for the 1,500m on Friday, July 19, 2013. 
Justin Lagat is our correspondent in Kenya. We ask Justin Lagat one thing, to provide for us a view into the running scene in Kenya. Justin has written for us for over a year now, and I am happy our readers enjoy his columns. 

Asbel Kiprop gave a message to the world in Monaco on Friday evening. And, so did Mo Farah! 

Asbel Kiprop, 
photo by PhotoRun.net
The Diamond League 2013 meeting in Monaco lived up to the hype, with seven world leaders, four Diamond League records, four meet records and a European record over 1,500 meters! The 1,500m for men and women were exciting and fast and Edwin Soi lead four men under thirteen minutes. Moscow is now, one day less than three weeks away! 

The meet, in my mind, belongs to the men's 1,500 meters. Asbel Kiprop shows his stuff with a fine 3:27.72, and Mo Farah gamely battles for second place, and breaks the 28 year old British record of Steve Cram, with Farah's 3:28.81. Think that Mo Farah is ready for Moscow? 

Asbel Kiprop, February 2012, 
photo by PhotoRun.net
The Monaco Herculis meeting is the last big meet before the Moscow World Championships. Seven World Leads, 4 Meet records, Four Diamond League records and an European record over 1,500 meters! 

We needed a great meet this week, after the terrible way the week started. 

Jenny Simpson, photo by PhotoRun.net

Asbel Kiprop showed how fast that he truly is, running away from the field, with the best time in four years and the number 4 time of all time. Mo Farah blew many people away with his 3:28.81, which broke the 28 year old British record of one Steve Cram, and also set the European record. In one media report, Mo Farah noted that he does not run that fast often and he was running all out. His finish was classic Farah: holding a huge kick until the finish as he passed Ndiku for the second place finish!

Jenny Simpson showed that her 2013 march to Moscow continues, with a brilliant win over Hellen Obiri, running a fine 4:00.48! This is her fastest time since 2009, and shows that Jenny Simpson, the World Champion in 2011, is ready for Moscow! Kudos to Brenda Martinez, who ran 4:00.94, a huge personal best! Shannon Rowbury ran a fine 4:01.28. American women are sure back! 

Edwin Soi lead four men under 13 minutes with Lawi Lalang at 13:00.95. Galen Rupp ran a seasonal best of 13:05. 

A tremendous meet, watch for more analysis! 
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Molly Huddle, 
photo by PhotoRun.net

Cross country is one of the top five participatory sports in high school sports in US. If one counts cross country and track & field as the global sport they are, athletics, then cross country is part of the largest sport in high schools. 

Over 500,000 high schoolers will run cross country this coming Fall. 

We hope you are enjoying our summer training program, which has been extended, thanks to a new sponsor, who will be announced next week, to fifteen weeks. 

See this fantastic race! And remember, Universal will be carrying the World Championships from Moscow! 

Asbel Kiprop ran 3:27.72, the fourth fastest time of all times. Mo Farah broke Steve Crams British record with his second place 3:28.82 for the 1,500 meters! Watch it here and check www.universalsports.com for the rest of the Monaco DL! 
Galen Rupp, Mo Farah, 
photo by PhotoRun.net

Look for some blazing races tomorrow in Monaco. The pole vault, where Renaud Lavillenie tried 6.05 meters last week, and the 5,000 meters, where Galen Rupp, Bernard Lagat, Mo Farah are running, could be huge races! Check out our preview below! 
Molly Huddle, 
photo by PhotoRun.net 

Hill workouts help you build both strength and speed. Many athletes have a phase that focuses on hills as they prepare for cross country and track and field. In junior college, we used three weeks of hill running to get our runners into racing shape. If you have little time, and are prone to injuries, hill running can get you into shape fast and with little injury issues. 
Ben True, 
photo by PhotoRun.net

Ben True had an epiphany in the 5,000 meters in the adidas Grand Prix on May 25. Ben had run personal bests for 10,000m, 1,500m, 5,000m, and 3,000m in 2012-13. In his World Cross Country race, Ben True placed sixth, in the cold, tortuous course in Poland in March 2013. "The footing was very difficult", noted Ben, and "the key was staying on your feet". Ben True lead the US team to a third place, the best placing by American men since 1984! 

On May 25, Ben found himself in a race with Hagos Gebrhewit, the World Junior record holder at 5,000m and 3,000m, and Ibrahim Jelian, the World Champion at 10,000 meters from 2011. In the cold, blustery conditions, Ben True ran within four seconds of his best, finishing just feet behind the World Champion Jelian. 

On July 13, Ben True ran his 5,000 meters personal best of 13:12.01! Not a bad day for a pretty good cross country runner! 

Ato Boldon, 2012 IAAF Centenary Gala, 
photo courtesy of IAAF Communications

This feature on Ato Boldon was written by David Hunter. Ato Boldon has become one of the most visible and articulate TV announcers in our sport...
Edwin Soi, FBK Hengelo, May 2011, 
photo by PhotoRun.net

Edwin Soi is one of the most amazing runners I have witnessed over the pass few years. Seeing him in the race above, over 5,000 meters in 2011, was amazing to watch Edwin sprint the entire last lap. 

Justin Lagat noted that Athletics Kenya has put some strong conditions in for the 2013 team. They want Kenyan medals in Moscow....
Mo Farah is doubling in Moscow, in 5,000m/10,000m, 
photo by PhotoRun.net

Chris Lotsbom, of Race Results Weekly, wrote this piece about the athletes that British Athletics named and did not name to their team for Moscow 2013....
David Rudisha is out of the 800 meters, as he will not be ready for Moscow. Yohan Blake, the 2011 World Champion, is out of the 100 meters in Moscow, due to injury. This comes after Tyson Gay and Asafa Powell were announced to have positive tests on the same day, Sunday, July 14. It has been a brutally tough few days for the sport of track and field. 

David Rudisha, Rieti, 2011, 
photo by PhotoRun.net

Injuries are part of the sport. Great athletes get injured, showing that, yes, even the one we watched setting a world record in London, in a great moment of sports, is human, and can succumb to injuries. 

Drug testing is part of modern sport. Cheating happens in all facets of life, so it happens in sports as well. Remember, part of the reason the ancient Olympics fell into disfavor was the cheating. 

It is part of our culture, but it is part of our culture that we are trying to control, and with the positive tests of major athletes, USADA and WADA are sending a message that even the top athletes in our sport are no longer immune. 
Ezekial Kemboi, 
photo by PhotoRun.net

This is the second column about the Kenyan Trials by Justin Lagat. He wrote this upon his return to training camp....

Molly Huddle came through Notre Dame University as a strong cross country and track runner. Cross country is one of her strengths. As a professional athletes, Molly Huddle continues to support the sport of cross country with her appearances at the USA XC Champs. 

You are now in your third week of cross country training this summer. You should start feeling like you are getting the hang of it. If you are a college athlete, make sure you add thirty minute morning runs on Monday, Wednesday and Friday. 

Molly Huddle, Sara Hall, photo by PhotoRun.net
In the past week, we have had the US Masters Championships, the European U23 Championships, the IAAF World Youth Championships, and the World University Games. 

On Sunday we had an example of how the sport has to be watched and protected-as when athletes use performance enhancing drugs. It was a hard day for anyone who loves the sport. But it was an important day and unfortunately, it is an important lesson. If we are to respect what USADA and WADA do, then we have to know that they will catch athletes at all levels. 

Sergei Bubka's comments on the World Youth Games are important to read. The IAAF World Youth Championships may be the most important event in the IAAF calendar-it is reaching for the next generation of stars. 

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Two of the key players in the future of our sport, 
Sebastian Coe and Sergey Bubka, 
from 2011 IAAF Gala, photo by PhotoRun.net
Andreas Thorkildsen finds some air, 
photo by PhotoRun.net

The javelin was one of the original ancient Olympic events, as was the 200 meters and a middle distance race like the 5,000 meters. Read on, dear readers...and learn about the ancient Olympics...
At the recent US championships, Adam Nelson was given his 2004 Olympic gold medal. The former winner had tested positive for performance enhancing drugs, and now, nine years after the event, Adam Nelson finally got his gold medal. 

In this blog on how Drug Testing does work, I felt it was only appropriate to put a picture of Adam Nelson, throwing the show in the ancient Olympic stadium in Olympus, Greece. 

Adam Nelson, 2004 Olympics, 
photo by PhotoRun.net
Brianna Nerud, US outdoors 2013, photo by PhotoRun.net

This is week three of our summer training program. It is beginning to get interesting. As, across most of the country, it is humid and hot. Make sure you drink enough. Use sunscreen and consider running in the morning and evening, to avoid the hottest parts of the day...
adidas suspended their sponsorship with sprinter Tyson Gay today, Monday, July 15, 2014, London local time, per a well written article on the Reuter's service .

Tyson Gay, 
photo by PhotoRun.net

If you want to be a better runner, you need to run. You run fast, you run slow, you run long, you run uphills, you run down hills, you run on tracks. Wow, that sure is a lot of running. 

We are now into week three, and this is where it starts to get interesting. Your body will begin to notice the increased training. You will always be hungry (eat veggies, fruit, nuts, yep, protein, and keep the soda and junk to a minimum). 

Be careful running in the heat. It sneaks up on you. So, where a hat, drink water before and after, and during hot runs. 

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Ashley Higginson, 2012 Olympic Trials, 
photo by PhotoRun.net

Today was a difficult day for track fans. This is how I am thinking about this Dark Day in our sport. If there is one lesson today, it is that, we are finally at a time when no one is safe from drug testing. Cheat, use a banned substance, one way or another, USADA or WADA will catch you. 

The easiest thing to do then is to note that the sport is dead, or to compare it to cycling. 

I believe the sport, and this day in the sport is much more complicated. 

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Tyson Gay, Asafa Powell, 4 July 2013, Lausanne, 
photo by PhotoRun.net

Sunday mornings are supposed to be fairly relaxed for me. Make coffee, read Sunday Financial Times, catch up on stories and emails. 

I was looking at my iphone when I saw a forwarded note from Jill Geer. It noted a statement on Tyson Gay by Max Siegel, CEO of USA Track & Field. The statement gave me just enough information to know that something bad had happened. 

I googled Tyson Gay and had seven stories on my feed from NY Times, ESPN, ABC, Guardian UK. The Guardian story was the first. 

All said the same. Tyson Gay admitted he had been notified that he had a positive test on an out of competition test from May 16. 

Then Tyson Gay did something unusual. He did not make an excuses. He did not blame anyone. He said that he would take responsibility for his actions and take his punishment like a man. 

One hour later, we knew that Asafa Powell and Sherone Simpson were among the six Jamaican athletes who had positive tests announced today. 

I understand that USADA is doing what it is supposed to do. I expect drug positives to make tons of excuses. So far, Tyson Gay has been one of the few, if not the only one who has noted that he would take his punishment like a man. 

I am sick to my stomach. 

Max Siegel, CEO, USA Track & Field, 
from USATF

The following statement from Max Siegel was sent to me approximately 43 minutes after stories were posted on GuardianUK, ESPN, ABC, AP, Yahoo Sports. 

As the CEO of USATF, Max Siegel did just what he was hired to do: It is on his watch and he has to respond with force, and look to the future, noting the important job that USADA is doing.

Within an hour of the Tyson Gay testing positive story, the Jamaica Gleener announced that FIVE Jamaican athletes had " adverse findings" at the Jamaican Trials, held June 20-23. 
Early this morning, Tyson Gay, the American record holder in the 100 meters, admitted that he had received notice from USADA on Friday, July 12, 2013, that he had an adverse finding in a out-of-competition drug test from May 16, 2013. The A sample of Mr. Gay had tested positive for a banned substance. He then announced that he would withdraw from the Moscow 2013 World Championships, changing the 100 and 200 meters at the World Championships. 

This was confirmed in Athletics Weekly, ESPN.com, ABC.com, the Guardian UK, and the New York Times, among other media services. 

Tyson Gay, June 23, 2013, 
photo by PhotoRun.net

Long runs are key parts of our training. If one is to be a middle or long distance runner, the Sunday long run is part of the program. Want to succeed, want to prepare your body to handle the speed days, then do your long runs. 

Right now, we want you to run this at a conversational pace. That keeps it relaxed. Remember to hydrate and stretch afterwards....with the heat in the summer, lots of veteran runners like to do long runs early in the morning. 

Duane Solomon, photo by PhotoRun.net
In that 5,000 meters in Huesden, behind 12:59.43 by Albert Rop, a NR for Bahrain, came pbs by Ben True (13:11.59) and Hassan Mead (13:11.80). In the mix was Ryan Hill, who ran 13:14.22, a pb and an A standard, which means the third placer in the US champs is going to Moscow! Thirteen men ran sub 13:20! 

Ryan Hill, 
photo by PhotoRun.net


Men's 800 meters, June 23, 2013, USA outdoors, 

photo by PhotoRun.net

David Hunter has been writing for RunBlogRun.com now for about 18 months. He was recommended to us by Creigh Kelley, a well known race direcctor, race announcer, former LDR chair and mentor.  David Hunter has covered the US Olympic Trials and will now be part of our team in Moscow, covering the World Championships.

David soon impressed me with his attention to the details, the stuff that captures the readers heart and mind. This piece, on the 800 meter U.S. men competing today, gives the reader an appreciation of the changes in the event in 2013.

This feature is on the Rat Pack, the fascinating group of characters who now possess the 800 meters for men, and are giving us the best chance that American males have had since 1997, and the bronze medal of Rich Kenah at the World Outdoors, to medal in a World Championship or Olympic Games. 

Enjoy this piece....

Ashton Eaton and Brianne Theisen, April 12, 2013, A Day in the Life, 
by Doug Pensinger/Getty Images/IAAF

Brianne Theisen and Ashton Eaton, April 11, 2013, A Day in the Life, 
by Doug Pensinger/Getty Images/IAAF

Ashton Eaton, Brianne Theisen and Harry Marra, A Day in the Life, April 11, 2013, 
photo by Doug Pensinger/Getty Images/IAAF

The coach, Harry Marra, in his element, A Day in the Life, 
photos by Doug Pensinger/Getty Images/IAAF

Brianne Theisen and Ashton Eaton are getting married this weekend. Brianne is one of the top Canadian heptathletes and Ashton is the World record holder in the decathlon. Two of the nicest people one would ever want to meet. The following story, from Lori Ewing of the Canadian Press, ran in Canadian media on Friday. 

We wish Brianne and Ashton the very best day and look forward to seeing them both in  Moscow, Russia for the World Championships. We hope you enjoy the pictures above, from a wonderful week meeting Aries Merritt, Ashton Eaton, Brianne Theisen and Galen  Rupp and Mo Farah as the IAAF sponsored media tour traversed the USA. 

Watch for features on Ashton and Brianne, as well as Aries and the Nike Oregon project in up coming issues of American Track & Field, Coaching Athletics Quarterly and on Runblogrun.com
Justin Lagat sent us this piece from the Kenyan Trials as he watched the races from the stands. The Kenyan Trials are some of the most brutal races anywhere in the world. Some might say, that it is harder to make the Kenyan team in some events than to make a World Championships final. 

Silas Kiplagat battles Asbel Kiprop, Doha DL, May 2012, 
photo by PhotoRun.net

The thirty-first meeting of Madrid had some fantastic races! Nesta Carter ran 9.87 for 100 meters. Brandon Johnson had his second time under 1:44-running 1:43.84, a new personal best. Tyler Mulder ran 1:44.89, for fourth-his personal best. 

On the women's side, Barbara Pierre ran 10.92 for the 100 meter win. LaTavia Thomas won the 800 meters in 2:01, with Jenny Simpson, the 2011 World Champ, finished third in 2:02. In the 1,500 meters, Gabby Anderson kicked her way into the win with Morgan Uceny in second. 

Brandon Johnson, photo by PhotoRun.net

Some huge long jumping on Friday. First, in Kazan, Luis Alberto Rivera goes 8.46m and Aleksandr Menkov responds with 8.42m, and then 8.34m. In Tampere, Finland, Eusebio Caseres leaped 8.37m at the Under 23s.

On Sunday, July 14, at 10.30 PM local time in Portland, Oregon, Tara Erdmann and Jordan Hasay will run in a special 10,000m race to attempt to achieve A or B standards for the Moscow World Championships. 

Jordan Hasay, Tara Erdmann after 10,000m, USA Outdoor, June 20, 2013, 
photo by PhotoRun.net
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Molly Huddle, 
photo by PhotoRun.net

Cross country, as someone once said, "is the meeting place of the miler and the marathoner". Most of the great middle distance runners have spent time on cross country courses. 

Cross country builds your strength and endurance. It also gives you a break from the grind of indoor and outdoor track racing. 

Train well over the summer, and you should race well in the fall, if you stay healthy. Watch your shoes, sleep well, eat well, and be careful, and you should stay healthy. It's the little mistakes that catch you. 

 Tyler McCandless will be one of the top Americans competing in the 2013 Utica Boilermaker 15-K (photo by Jane Monti for Race Results Weekly)

David Monti, Editor of Race Results Weekly has provided us with this glimpse of the season opener at the Utica Boilermaker. If you ever get a chance to go to this summer celebration, do it. Tough course, in hot and humid conditions, but the party afterwards is worth every tortuous foot! 

The World Trials are being held in Birmingham's Alexander Stadium this weekend. With lots on the line, and even missing a few medalists, fans should be entertained with some top matches. Chris Lotsbom of Race Results Weekly updates us on the happenings....

Andrew Lemoncello, photo by PhotoRun.net

The Wilson Kiprop Training group, June 2013, photo by Justin Lagat

In this piece by Justin Lagat, he writes about Wilson Kiprop returning to a simpler time and place in his training, focused on making the world record for the half marathon his....
Spikes UK cover, Summer 2010

This cover was done three years ago, but it is looking like the story of 2013. Should be great battle in Moscow between Tyson Gay, Justin Gatlin, Christophe Lemaitre, Asafa Powell, and, of course, Usain Bolt. Oh, and I will not forget our friend, Kim Collins! 

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The Standard Chartered race is a charity corporate running event in London. It happened on Thursday, July 11, 2013. Nice release and for a good cause....
Ben True, adidas GP NYC, 
photo by PhotoRun.net

Ben True is an example of the good things that come from being patient. Distance running is about developing patience. That comes from all of the miles you will run to get to your best. 

In 2013, Ben True ran the then fastest 5,000 meter run of the year, in late April at the Payton Jordan invitational. That came a month after his amazing run at the World Cross country, where he finished sixth, leading the US team to third place! 

Ben True has run cross country since high school, where he made the Foot Locker nationals. 

This year, Ben True finished fourth in both the 10,000 meters and 5,000 meters at the US Championships. 

Ben True does many of his miles around Dartmouth, New Hampshire, where his coach, Mark Coogan (a 1996 Olympian), stands with a watch, as Ben True does his solitary workouts. 

Want a great track season in 2014? Then, put in the miles this summer! 

We missed this release, but it is a fantastic program and we thank ASBA for bringing it to our attention. 

Remember, that there is a track in nearly every community in America. Many of those tracks were built by members of ASBA. 
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Ed Eyestone, Todd Williams, Pat Porter, XC 1993, 
photo by PhotoRun.net

Cross country is one of the oldest disciplines in our sport. It dates back to club racing in England in the nineteenth century. 

The three men shown above were fine cross country runners, who became fine track and field athletes and also Olympic athletes. 

The 1993 USA XC champs were one of the most beautiful, and coldest cross country championships on record, as can be seen from the pictures.

During your hill workouts, focus on running efficiently up the hills. Jog down easy, we will deal with down hill running later. 

Hannah England, photo by PhotoRun.net

I was at the FBK meeting in Hengelo in May 2012 when Hannah England was injured in the 1,500 meters. Now healthy again, Hannah is hoping to make the UK team and compete in Moscow....here is the story from Chris Lotsbom. 

Many of us truly enjoyed the Wimbledon men's final on Sunday.  Andy Murray's victory ended  the drought for male British winners at Wimbledon at 77 years, Race Results Weekly's Chris Lotsbom began thinking of other droughts in sports. Particularly, for this crowd, droughts in the sport of athletics. Here he goes....

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Can American women win in NYC? photo by PhotorRun.net
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Two executions of New Balance Campaign, "Runnovation"

Since 2009, New Balance has undergone an evolution to answer the needs of modern performance footwear companies. Focusing on gaining a younger and more active demographic, New Balance has developed relationships with major high school events, the New Balance Indoor and Outdoor T&F Champs are the defacto high school athletics championships in the U.S. New Balance support of the Leadville 100 miler is all about the symbolism: consider a 100 miler, beyond many of our expectations, but consider the inspiration. 

Before one can change, there has to be a time of questioning. New Balance is asking the right questions. New Balance continues to make product that keeps its older demographic pleased, and is now bringing in a younger demographic with product that is lighter, bolder, and screams performance. 

Known for its support of retailers, NBx, the New Balance version of run specialty, is developing its own content and assets to tell the story of its brand. New Balance has been grabbing iconic events, such as the New Balance Indoor, the Armory T&F,  Disney events, as well as sponsoring athletes such as 2011 World Champion Jenny Simpson and recently NCAA wunder woman, Emma Coburn.

New Balance ventured mainstream for several years of advertising, even going so far as launching an ad campaign during the Final 4 Basketball tournament. Most footwear companies try the venturing outside their core. Most generate some enthusiasm, but learn that, for most of them, the cost to develop these tertiary consumers are not worth the pain. Part of the NB message with their current ad campaign is this: New Balance is an expert on running, we have done this since 1912, let us help you make your running experience better. 

New Balance has focused on its core with the new ad campaign. Celebrating the diversity of running, and the social aspects of running, the New  York Times picked up on the campaign, siting this as a new phenomenon. The social part of running is not a new phenomenon.  There are times when running or walking alone is perfect, then there are times, like a hard workout, when the collective strength of the group carries one up a hill one more time, or around the track for one more 400 meters. 

To understand New Balance's commitment to the sport, one must look at their competition. Brooks gets it, they stay focused on their core: making the running experience better and keeping it fun. Run Happy, their campaign theme launched in 1999, has evolved, but the brand keeps its eyes focused on the prize: core running. ASICS America, the clear number one in running for 19 years, was over taken by Brooks 18 months ago, and ASICS is redoubling its efforts to regain that position, with Saucony, Mizuno and New Balance right behind.  Nike, at $25 billion in sales, tends to see running as something that is there, and has cycles where core running is championed, and then, where it is part of the fabric of daily life. Nike invented lightweight, and Nike Free, truly a piece of training equipment, is on everyone's feet, whether they need them or not. New Balance has focused its product, and now, it is focusing an ad campaign on the social aspects of running, embracing the power of the group, but also the power of running, pure and simple. That a brand as small as Newton has developed a groundswell of passionate users shows, once again, that running shoes are sold to  one satisfied runner at a time. 

Most of the key running brands go in cycles, but their advertising tends to have two focuses: the loneliness of the long distance runner, or the running shoe as sex object-or a wonderfully photographed running shoe.

Real innovation in running advertising? 

Well, one has to go back a few years. The adidas Equipment ad campaign, launched in 1991 by the late Rob Strasser's team in adidas US, was ground breaking. Runner's actually running, churning up hills, with the iconic adidas Equipment line. Again in 1998, the adidas, Runners, featured ten executions, one was Todd Williams changing after a race. PUMA gained notoriety in the early 2002-2003 with " You have more time to run when you girlfriend has a girlfriend". Funny, huge publicity. I have to admit the PUMA campaign gained me a call from the California Attorney General's office as someone called it pornographic. Alas, it is all in the eye of the beholder.  Nike's early campaigns, such as There is No Finish Line, captured the spirit of Running for many. The early running campaigns at Nike were irreverent without trying, because Phil Knight disliked advertising, and Dan Weiden of W&K spent much of his time convincing Mr. Knight of the power of advertising. The Dan & Dave campaign at Reebok, while not really product specific, caught the consumer by storm, with t-shirts, and catapulted Reebok into the daily vernacular. There are others, but, the key is the product. A great ad campaign only goes so far if the company does not product consistent, running worthy product. 

In the end, running is in another boom. This time, running is similar to the evolution in the feminist movement in the past fifteen years, where women no longer apologize if they work from home or combine work outside the house and home, or choose to focus on one or the other. Being at home is work. It is their personal choice and really, no one else's business. Running makes no apologies: you get from running what you put into it. Running is like an e.e. cummings poem: sweaty and dirty, no apologies, running hurts sometimes, and has its good days and bad days. But what is the other option? Not running? 

Running changed with the Boston marathon in 2013. The iconic event was forever changed when two brothers, and whoever supported them, placed bombs, intended to harm and maim, at the finish line of said iconic event. Running and training for a marathon, after that, became an act of defiance. Truth is, running and walking have always been acts of defiance. 

Getting up off the couch, putting on one's shoes, and getting outside for thirty minutes always makes me feel better. Now, for me,  with type 2 Diabetes, it is about living a lifestyle that will keep me kicking for forty more plus years. If I want to live a quality life, I walk each day. My body needs it. My soul needs it. 

New Balance has something in this new campaign. By giving us choices, running with a group, running by oneself, New Balance is telling the running community that they get running, live running and hope that you, the consumer, and you, the run specialty dealer will consider that, and their fine product, when you look at the six to eight brands you check out, on the average, before purchasing that $135 running shoe. New Balance is focusing on their turf, and building from it. 

Runners are influencers. At a barbeque, at a mall, after a race, newbie runners go to the long timers, asking about shoes, races, training. A brand that takes its core for granted is no longer a leader. 

Why is social media relevant? Well, dear reader, I will tell you. Social media allows a brand to develop a conversation, over a period of time with the brand. Media, like running though, comes in all shapes, sizes. Runners want information when they want it, how they want it and where they want it. New Balance's campaign is social, digital, and oh my gosh, in print too. Runners are highly educated, and actually read, not just on their iphones, androids and tablets, but also print magazines. 

New Balance understands, as do all of the successful performance running brands, that  success in running footwear business (now at $8.25 billion), is about one pair of running shoes at a time. To stay on the wall in a run specialty store, you have to sell shoes. 

And the battle never stops. 

The battle royale, Kemboi et Mekhissi-Benebbad, 1/3, Meeting AREVA, 
photo by PhotoRun.net

The battle royale, Kemboi et Mekhissi-Benebbad, 2/3, Meeting AREVA, 
photo by PhotoRun.net

RBR Picture the year for July 2013: Kemboi et Mekhissi-Benebbad 3/3, Meeting AREVA, 
photo by PhotoRun.net

These two bring out the best in each other. Kemboi runs 7:59.03, the world leader, and Mekhissi-Benebbad sets the ER and French record. Kemboi slows down forty meters out, the cheer on Mekhissi-Benebbad, and then gives MB the flowers, to the delight of the 50,000 plus French crowd. 

Roy Stevenson, our traveling correspondent for July, has covered Nike Pre, NCAA, Birmingham DL, Lausanne DL and now, Paris Meeting AREVA. Here are Roy's thoughts on the Meeting AREVA, a superb meeting! 
The workouts in this program get progressively harder, as you can handle it. The key in the first two weeks is to begin to establish good habits. Find a time that works for you, eat on a schedule, sleep and take a rest on a schedule. 

Runners are creatures of habit. They find workouts that work, shoes that fit, and morning runs that get the job done. 

Recovery days are just that, for you to give your body time to recover from a challenging day. Eat well, hydrate yourself and get the workout done. No more, no less.

The stride outs are to be relaxed and fun. 

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The World University Games seems to be a big thing everywhere but the US. As I do not have the information on it, I just remember friends competing in the WUG and am wondering why coverage in the US?

In Budapest tomorrow, Will Claye and Christian Taylor are going to take on some of the best jumpers that Cuba has to offer! Should be fun! As a Hungarian-American, Budapest is on my bucket list. 

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Christian Taylor, Rome 2013, 
photo by PhotoRun.net

A busy week in the world of athletics! With European U 23s, Kenyan Trials, and World Youth Championships! Where does one take a deep breath? Well, that won't happen until 2014. 

The Diamond League seems to be coming of age, as each meet has just gotten better and upped the competitive ante. My only complaint is that it is quite difficult to see all of the action if one is in North America. Today, Universal made a deal with Time Warner, so many unhappy track fans will smile once again.

Seriously, here is what we need: A replay of all the Diamond League meets on ESPN 2, say, between 3-5 AM, call it TIVO time, so we can tape the meets and watch them. The Diamond League wants more viewers and especially in the precious US markets. Okay, I just added this to my to do list. 

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Dayron Robles: He's BAAAACK! photo by PhotoRun.net

Murielle Ahoure, 2013 NBIndoorBoston, 
photo by PhotoRun.net

2013, for Murielle Ahoure, is building into a fantastic season. Her 10.91 victory on Monday night, in Sotteville, France is the fifth fastest time of the year. More importantly, Ahoure continues to move towards her goal of Moscow 2013. Ahoure ran a fantastic race in Sotteville (we posted the video on our Facebook site).

Dayron Robles, the Cuban superstar, is a man without a federation, it seems, at this time. However, fast times seem to warm cold hearts and Senor Robles cranked a 13.18 for the 110 meter hurdles in Sotteville. 

For Sally Pearson, it was a third in Sotteville, as she works to get herself into racing fitness for Moscow 2013 in August 2013, less than five weeks away. 

The excitement is starting to build as we all head to Lushniki Stadium, August 10-18, 2013. 
The World Youth Championships starts on Wednesday, July 10, 2013. The World Youth Championships will be in Donetsk, Ukraine. 

As Ato Boldon noted so well, if you want to see the superstars of tomorrow, then watch this meet closely! 

RunBlogRun.com has provided you with a plethora of links (thanks to IAAF and USATF) on the World Youth Championships. Enjoy and remember, we will post updates via Facebook, twitter and of course, your favorite blog. 

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A tempo run is one of the four components of your weekly training this summer. It prepares you for racing in the fall, by helping make you more efficient, and by helping you build endurance and strength. The workout is simple in its presentation, but the myriad benefits would take a day to describe. 

Just stay with the workout plan. Don't miss days and don't double up. There will be time for that fun down the road. Right now, I want you a bit sore, but you should recover in a day. There is a method to the apparent madness. 

Someone asked me about my favorite running books. Self Made Olympian by Ron Daws, a 1968 Olympian in the marathon, and Once a Runner, a novel about a miler,  by John Parker are two of my favorites.  The Loneliness of the Long Distance Runner, a novella by Alan Silletoe, is a masterpiece, and was also a fine film. The Lonely Breed is a compilation of pieces on famous distance runners that fascinated the writer, Ron Clarke, the great Australian distance runner of the 1960s. Finally, Best Efforts, is a compilation of great features on running, written for Sports Illustrated by Kenny Moore, a two time Olympian in the marathon and one of our finest sports writers.

Lauren Fleshman, photo by PhotoRun.net
The Meeting AREVA, held on July 6, 2013, was a success by anyone's standards. From the world leading steeplechase, 200 meters, triple jump and women's 5,000 meters, the crowd of 50,236 had much to cheer about! Vive La France! Lavillenie cleared 5.92 meters and Mekhissi-Bennabad set a European Record and French record with his 8:00.09. Check out the highlights video from the 2013 Diamond League! The next Diamond League meeting is July 19 in Monaco.

Men's 1,500 meters, photo by PhotoRun.net 
Anna Chicherova, Paris DL 2013, 
photo by PhotoRun.net

Anna Chicherova cleared 2.01 meters for the win on Saturday in Paris. That was her 40th time over 2.01 meters! Chicherova is coming into high level of fitness at the right time before Moscow. The women's high jump will be fantastic. 

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Molly Huddle, Shalane Flanagan, 2011 USA XC, 
photo by PhotoRun.net

Here is Week Two, Day one training plan for RBR Summer mileage program...

Molly Huddle, July 6, 2013, Meeting AREVA, 5,000m, 
photo by PhotoRun.net

Molly Huddle is the American record holder in the 5,000 meters. She is also one of the best American women cross country runners. In high school, at Notre Dame, and now, as a Saucony runner, Molly knows that cross country is part of all serious distance runner's regimens. 

Here is week two of our RunBlogRun.com Summer mileage program: 

We are providing the workouts in English and en Espanol. 

Questions? Just send them to [email protected]

Asbel Kiprop, Silas Kiplagat, Doha 2012, 
photo by PhotoRun.net

As Justin Lagat notes here, watch out for the athletes from Kenya who make the team for Moscow 2013! 

Galen Rupp leading Bernard Lagat, 
photo by PhotoRun.net

David Hunter wrote this piece for June 30, 2013 column, and of course, I missed it. My apologies to David Hunter. The piece is a nice view into the comments from many of America's top stars and up and coming stars, after they have caught their breaths and enter the "Mixed Zone", where the media get their quotes. 

Usain Bolt, with his fans, Stade de France, 6 July 2013, 
photo by PhotoRun.net

The Meeting AREVA, Paris Diamond League was a huge success on July 6. French athletes gave the 50,236 locals something to truly cheer about, from Mahiedine Menkissi-Bennebad's French and European record in the 3,000 meter steeplechase of 8:00.09, to Lemaitre's third and Vicaut's sixth and PB in the 200 meters. Pascal Martinot-Legare took second in the 110m hurdles, to Bob Tahri's fine 3:33 in the 1,500 meters. 

Then, there was the battle supreme between Kirani James and LaShawn Merritt! Top that with Tirunesh Dibaba's 14:23.68 for 5,000 meters and Usain Bolt's WL 200 meters of 19.73 and you had three hours of fantastic track & field. PhotoRun captured many of the great moments on digital photos, and RunningNetwork's Chuck Bartlett compiled them into this photo gallery. We hope you enjoy it!
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Liu Xiang on Young People's Daily, Beijing, August 2008, 
photo by Larry Eder

I was in Beijing, covering the 2008 Olympics, when, all of China watched in horror as Liu Xiang was injured in the first round of the 110 meter hurdles. Liu Xiang's coach went on Chinese TV an apologized, in tears, for Xiang's injury. The Chinese websites were full of fans worried about Liu Xiang, conspiracy theories--well, until the sites were shut down and cleaned of the comments. Chinese TV, for an entire day, played pieces on Liu Xiang, as if the greatest athlete in China had died. Great expectations had been made of Liu Xiang, especially with China hosting the 2008 Olympic Games. 

In 2012, Liu Xiang was injured,  and is still rehabbing, hoping to compete in 2014. The man has come back from some difficult injuries. Only time will tell if he can come back once more. 

Bohdan Bondarenko clears 2.41 meters, the best jump since 1994,
photo by PhotoRun.net
Please enjoy the photo gallery from the Running Network's Chuck Bartlett, web director at www.runningnetwork.com. The photos were shot by PhotoRun.net, our photo partners. The meet was held July 4, 2013, in Lausanne, Switzerland. Lausanne Athletissima is one of the 14 members of the IAAF Diamond League.
Sophia Chase, FootLocker 2012, 
photo by PhotoRun.net

The long run is one the three key workouts of the next eleven weeks. It should be part of your weekly training if you are a middle or long distance runner.  

I have asked about where the workouts are coming from, so here we go: These workouts come from training programs developed from my high school, community college and college coaching days, plus personal training. Biggest influences are the late Arthur Lydiard, Pat Clohessy, Dr. Joe Vigil, Bob Larsen, Joe Mangan, Hank Ketels, Terry Ward, Jim Marheinecke, 
Gary Goettlemann, Dan Durante and conversations over the years with many of the top coaches in the world. 

I try to keep programs easy to understand and progressive. Fine tuning is up to you and your coaches. Communication is key to success. Tell your coach when you are healthy, when you are tired. 

Renaud Lavillenie, Meeting AREVA 2012, 
photo by PhotoRun.net

The Meeting AREVA entertained 50,236 French fans earlier this evening with great performances from athletes from around the world. French fans were entertained by a victory from Renaud Lavillenie in the pole vault, (5.92m), a second in the 110m hurldes (Pascal Martinot-Lagarde, 13.12), a new French and European record in the steeplechase (8:00.09) by Mahiedine Mekhissi-Benebbad, and the third place in the 200 meters by Christophe Lemaitre, in 20.07, and a PB by Jimmy Vicaut in sixth in the 200 meters (20.30)! 

Ezekial Kemboi, the 2012 Olympic champion, who won the steeplechase in 7:59.03, and gave the flowers to his challenger, Mahiedine Mekhissie-Benebbad. 

A great battle in the 400 meters, previewing, perhaps, what we will see in Moscow in less than five weeks, as Kirani James took an early lead from LaShawn Merritt , holding off a hard charging Merritt, 43.96 to 44.09. 

The men's 1,500 meters was deep and fascinating. Ayanleh Souleiman of Djibouti won in 3:23.55, holding off Aman Wote of Ethiopia, who ran a PB of 3:32.65. Running the last 100 meters like a sprinter, Leonel Manzano charged into third place in 3:33.14. Double NCAA champion Lawi Lalang was sixth in 3:33.20. Lopez Lomong was tenth in 3:34.55. Bernard Lagat was thirteenth in 3:36.36. Matthew Centrowitz, who had been in contention with 300 meters to go, fell back and dropped out in 250 meters. 

Shelly Ann Fraser-Pryce won the 100 meters in 10.92. Blessing Okagbare, who was second in 10.93 PB, had won the long jump in Lausanne (6.98m) and won the 200 meters in Birmingham in 22.55 last Sunday. 

In the 800 meters, Alysa Montano hit the 800 meters in 55.84, and led until she was passed by  Francine Niyonsaba, who went on to win in 1:57.26 and Malika Akouii, who finished in second  in 1:57.64. Montano finished third in 1:57.75. 

The women's 5,000 meters showed us that Tirunesh Dibaba is the best in the world today, with her 14:23.68, a new world leader. Almaz Ayana improved to 14:25.84 and Geleta Burka was third in 14:42.07. Molly Huddle, US record holder, was sixth in 15:10.56. Jackie Areson, who is actually a US runner, was third in 15:12.09, which gives her the A standard and may put her on the team to Moscow. 

The final event of the night was the 200 meters, where Usain Bolt lived up to his hype and won the 200 meters in a world leader 19.73. Warren Weir was second in 19.92, and Christophe Lemaitre of France was third in 20.07. 

Getting back onto a schedule of running is what the first two weeks of the cross country training schedule is all about. Today is an off day, so follow the instructions, walk, swim, ride a bike, or go watch one of the new Zombie movies. 

Sean McGorty, 
photo by PhotoRun.net

Meeting AREVA is on Saturday, July 6, 2013. The French Federation is hoping to put 50,000 plus in the Stade de France. Great events featuring French greats and the one and only Usain Bolt! 

Usain Bolt, 2012 Rome press conference, 
photo by PhotoRun.net

LaShawn Merritt battling Kirani James, 1 June 2013, 
photo by PhotoRun.net 

Meeting AREVA does some of the best press conferences in the sport. They sent out this series of strong quotes from some of the top stars of AREVA Paris Meeting. 
If you are going to promote your sport, President Diack could not have been happier with the performances in Lausanne, in front of IOC representatives. The largest sport in the Olympics showed its best last night with Bohdan Bondarenko's 2.41 meter clearance and Tyson Gay's 9.79 for the 100 meters. 

In the U.S., more than 500 races celebrating the 4th of July were held around the U.S. The Pearchtree Road Race, with over 55,000 runners and walkers, is the largest. Matt Tegenkamp and Janet Cherbom Bawcom were the USA Roach Champs. 

Javier Culson, 
photo by PhotoRun.net

Alamirew dueling with Gebrhiwet, Lausanne Athletissima, 
photo by PhotoRun.net

This column is by Roy Stevenson about the Lausanne Athletissima that he witnessed the night before. Roy Stevenson will be covering the Meeting AREVA on Saturday for Runblogrun.com as well as meets in London and Monaco. Roy also wrote up the Birmingham DL the week before. 

Kevin Mangan wrote this column about the Athletissima Lausanne DL meeting from 4 July 2013. Kevin will be covering the Meeting AREVA on 6 July 2013. 

David Oliver, Jason Richardson, 110 meter hurdles, Lausanne, 

photo by PhotoRun.net


Tyson Gay, Asafa Powell duel over 100 meters, photo by PhotoRun.net


Bondarenko clears 2.41 meters! photo by PhotoRun.net


Nestle Kids Athletics program is one of the most innovative programs from the IAAF. Getting young kids into athletics is a great way to combat childhood obesity. 

President Diack with Kids Relay program, 2012 adidas GP, 
photo by PhotoRun.net

Training is progressive. Relax and enjoy your training. Take naps, drink lots of water. Stay away from carbonated beverages, as they slow down recovery from hard training. And always check your shoes, at least once a week. Lot easier and cheaper to replace a pair of shoes than to pay for rehad or worse, yet, surgery. 


Thoughts, FootLocker 2012, 
photo by PhotoRun.net

Bohdan Bondarenko, Lausanne, 
photo by PhotoRun.net

Tyson Gay, Lausanne, 
photo by PhotoRun.net

Bohdan Bondarenko had a tremendous day of high jumping, and cleared 2.39 meters and 2.41 meters, making him the highest jumper in the world since 1994!  Tyson Gay ran 9.79 for the 100 meters, showing his health and confidence on the world stage of sprinting! 

The Lausanne Athletissima has a long and storied history. For many years, it was the meet in Europe where Americans would compete, bringing the best of Europe and America together. The sold out crowd, the cool evening, would insure some fantastic races. It will be no different this evening.

Runblogrun.com will post results of all events and a short summary. Watch for stories from Kevin Mangan, RBR intern and Roy Stevenson, RBR correspondent, on the Lausanne Meeting! 

Here are some fun highlights from the press conference in Lausanne yesterday, thanks to John Mulkeen of the IAAF. 

Brent Demerest, FL 2012, 
photo by PhotoRun.net

Hill workouts are an important part of your summer and fall training. Some athletes use hill work instead of track work. Lasse Viren, the 1972 and 1976 double gold medalist at 5,000m and 10,000m, would do hill repeats instead of track work most of the year. 

This workout is pretty simple, warm up, run the hill repeats strongly, pumping your arms, shortening your stride and jog easy down, and repeat. This workout will get progressively harder later in the season. 

Mahiedine Mekhissi-Benabbad, 
photo by PhotoRun.net

Mahiedine Mekhissi-Benabbad ran a pb of 3:33.12 this past week. On Saturday, at AREVA Paris, Mekhissi-Benabbab will go for the European steeple record of 8:01.38, held by French runner Bob Tahri! 

Duane Solomon, photo by PhotoRun.net

Duane Solomon ran 1:13.28 for 600 meters on July 1, the second fastest 600 meter run ever. Solomon ran 1:43.27 for the 800 meters on June 23, 2013, the world leader. 

GaryMorgan is an Olympian. In 1988, Gary made the 20,000m Race walk team for the Seoul Olympics. A 2:35 marathoner, Gary Morgan had a dream and just did it. Since then, Gary Morgan has traveled the world, in support of the sports, and has seen more World Championships and Olympic Games than most of us. 

Gary Morgan, San Antonio 2008, photo by PhotoRun.net

The truth is, most weekends, you can find Gary leading a pacing group in a marathon or half marathon somewhere in North America. Gary is the perfect guy to get you at 4 hours, 4:15, 4:30, or two hour half marathon. He just is a metronome.

Gary Morgan loves the sport. Who else would announce a 20k race walk on Sunday June 23, delayed three hours and keep the crowd entertained? 

Gary and I do the " Gary and Larry Show" sometimes, and it is fun. But over the past couple of years, Gary has done some tremendous coverage and interviews with some of the best athletes in our sport.

Here are 28 videos for you to enjoy! 
As our fearless intern, Kevin Mangan,  traverses the known world, he is visiting several of the great meets in Europe. This piece is about someone he met on his daily run: Diego Estrada, a top California high schooler and a fine runner at NAU. Diego is now racing for ASICS America, and will be racing in Lausanne. 

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Diego Estrada, Payton Jordan 10,000 meters, 
photo by Don Gosney
Apolinar Baltazar, FootLocker 2012, 
photo by PhotoRun.net

For you to achieve next fall, you need to think about your goals, consider your goals and write down your goals. I would suggest, taking a postcard, writing down three goals, and tape it to your bedroom wall or your bathroom mirror. Look at it each morning and consider those goals.

If one wants to truly understand, perhaps, it would be more precise to say, truly appreciate the stature of Usain Bolt, then, may I suggest one attempt to go to a press conference for Monsieur Bolt, held several days before a major Diamond League meeting. 

Usain Bolt, photo by PhotoRun.net

The crowd is overwhelming, as sports writers from all the local papers, blogs, websites, plus radio, Television become athletics fans. Usain Bolt has the ability to draw like no one else in our sport, and perhaps only athletes like David Beckham come to mind, or perhaps a Lebron James. For the press officer, such an exercise is similar to herding cats: control is an illusion. 

Bolt holds court. He is patient, keeps a sense of humor and is an observer in the crazy hour to ninety minutes that the cavalcade of insanity takes to build and end. Questions of no athletic or earthly value are common, and drug questions always come up. For the most part, Usain Bolt understands that this is the price of being the biggest athlete in the sport of track & field. 

The issue is, Bolt transcends track & field. He is loved, well-liked, adored, you name it, because he has the ability to compete hard, and also have fun. He does not take himself too seriously. I have watched Bolt sign autographs of young kids on a coo, clear night in Stockholm and also hang out in the London stadium last year. He enjoys the crowd, his people. 

The sad thing is, while brands like VISA, Nissan and others virtually print money from sponsoring Bolt, some brands struggle. PUMA has had Usain Bolt as a sponsored athlete since he was eighteen, and yet, they do not seem to appreciate how to promote or gain brand awareness from the Lightning Bolt. A recent WSJ article suggested that PUMA had not seen the return from the great sprinter that they had hoped. Well, that is not the athletes' fault. Normally, brand expectations are either too large, too small or poorly executed. 

Bolt on social media, sponsoring a good cause through PUMA, gives PUMA a consumer who is not only a fan of Bolts, but desires to make a point with their consumer purchasing. As Bolt is not the typical athlete, his fans and brand worshipers are not the typical consumers. 

A reported $29 plus million four year contract, Mr.Bolt works hard for his money. But, social media, or a coaching clinic, the public sees Usain Bolt as real. Bolt is track & field. But as he knows, and other brand marketers should know, Usain Bolt is what he is because he is a track athlete. Look at Tyson Gay, Aries Merritt, Sanya Richards-Ross, Jessica Ennis-the superstars of the sport. They are followed on social media because fans see them as real, and love the interaction. 

The Diamond League meets are a sell out, or near sell outs in most venues in 2013. The meets have been highly competitive, and when the sprinters are there: Usain Bolt, Asafa Powell, Yohan Blake, Tyson Gay, Justin Gatlin, and the big men (throws), middle distance and distance runners, there is something for everyone.

Twenty years ago, when Carl Lewis and the Santa Monica Track Club marched around Europe, filling up stadiums and taking the majority of meet director's budgets, Lewis was adored, but not in the same way as Usain Bolt.
Kids get Bolt, parents like him, and so do marketers.   

Usain Bolt is the glass half full for track and field. Figure out who Bolt brings to the sport, and figure out how to reach new sponsors and fans heretofore thought unattainable for athletics. 
This video, of Australian two time Olympian Collis Birmingham, is from Richmond Running Festival. Watch for more informative videos and learn more about this upcoming series of races! And in this video, find out that Commonwealth 5k medalist Andy Vernon is called, "Bruiser". 

Birmingham is one of the toughest and most prolific racers of his era. Racing from two miles to the half marathon, Collis Birmingham has run 27:29 for 10,000m and 1:00.56 for the half marathon. 

The Richmond Running Festival is in Great Britain, and will be held on September 22, 2013. We encourage all to attend! 
World Youth Championships, Lille, France, July 2011, photo by PhotoRun.net

The World Youth Championships will be held in Donetsk, Ukraine, from 10 July-14 July 2013. This is one of the most important efforts by the IAAF to involved the next generation of stars in our sport. Runblogrun.com will provide daily coverage, on FB, blog and social media on the Championships. 
USATF announced a new sponsor and their first foray into road race development in November. Now, they have a site, a date and their sponsor is very happy. Here is the piece from Race Results Weekly's Chris Lotsbom on the .US National Road Racing Championships. 

Motion, photo by PhotoRun.net
Luke Puskedra, 2012 Trials, photo by PhotoRun.net

Welcome to Day 2 of the RBR Summer mileage program. This program is for cross country runners, in high school and college, and also works great for road runners wanting to get ready for fall races. 

Our weeks go from Monday-Sunday, and include a tempo run, a hill run, a long run, and in some weeks, a race, perhaps an all comers meet two mile or a 5k. 

Early on, we suggest that you just follow the workouts. College and more advanced runners may want to add a couple of 30-40 minute runs in am on Tuesday and Thursday, but don't feel pressure to do that until week 3-4 when we suggest it. 

Any questions, feel free to send me a note at [email protected]
This piece is on the second day of the Club Championships, written by Race Results Weekly's Chris Lotsbom...
Here is the first day of the USA Club Nationals, from Race Results Weekly's Chris Lotsbom...

The 2013 IAAF Diamond League is approaching half way in the season, and here are the numbers on how well the season has gone so far....

Thumbnail image for Merritt-JamesFHL1-PreC13.jpg
LaShawn Merritt edges Kirani James at Nike Pre Classic, June 1, 
photo by PhotoRun.net
This is a fantastic program. Hats off to the RRCA, who once again leads by example, providing young, developing distance runners information and contacts about the sport we call running. 

Thumbnail image for Footsteps-ChibaXC08.jpg                                       Running Feet, Chiba, Japan, 
                                          photo by PhotoRun.net
Micheal Tinsley, photo by PhotoRun.net

Aleksandr Menkov, 
photo by PhotoRun.net

Christian Taylor, TJ, 
photo by PhotoRun.net

Birmingham DL was a fantastic meet. Here is how Roy Stevenson, Runblogrun.com correspondent, who is traveling to several Diamond League events this summer, saw the track events.....

Here is our first week of training. Take it one day at a time. If you can run 40 minutes, you can handle this program. Get some friends to run, and just relax and enjoy the summer, and give me about an hour to 90 minutes a day. RunBlogRun.com will get you fit, you just need a good pair of shoes and the will to run. 

NCAA XC 2009, 
photo by PhotoRun.net

Thumbnail image for ArcadiaXC NXN.jpg
Arcadia XC Club, photo courtesy of Nike communications

Cross country is the meeting place of the middle and long distance runner. As Coach Jay Johnson noted today on twitter: most of the top finishers in the USA Champs 10,000m use long runs as part of their training. 

Our summer mileage program is simple: variety keeps you healthy and motivated. You will have a long run, a threshold run, a hill workout and easy runs each and every week. You will get workouts each day, if you sign up on www.runblogrun.com's enewsletter or check our twitter or Facebook daily sites. 

Here is our arguement on why summer mileage is important. Read it, and check out our first week of workouts in the next update. 

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