September 2016 Archives

IAAF Awards Night on December 2


Cram-Rudisha-Coe-Juantorena1-IAAFgala12.jpgSteve Cram, David Rudisha, Seb Coe, Alberto Juantorena, IAAF Gala, photo by

IAAF Awards Night on December 2
MONACO (MON): Dozens of new champions were crowned at the Rio 2016 Olympic Games, while the top performers in the IAAF Diamond League have all been awarded trophies. The IAAF World Challenge, IAAF Combined Events Challenge, IAAF Hammer Throw Challenge and IAAF Race Walking Challenge have also all reached their climax. At the end of another spectacular season of athletics, the only accolades left to decide are the IAAF World Athletes of the Year. The voting process be revealed in the coming weeks and the announcement of the winners will take place live on stage during a special ceremony in Monaco at the IAAF Awards Night on 2 December. Writes IAAF Newsletter.

Jen Rosario is interviewed here on the success of the HOKA ONE ONE Northern Arizona Elite. This is part of the series for HOKA ONE ONE Coaching Interview Series. Our goal is to provide coaches suggestions on how to make their teams and clubs better. This series is sponsored by HOKA ONE ONE Postal Nationals.
Scott Smith is an athlete in the HOKA ONE ONE Northern Arizona Elite program. This is his second part of the interview for the HOKA ONE ONE Athlete Interview series on Scott. This series is sponsored by HOKA ONE ONE Postal Nationals. For more information on the postals, go to

Tully_NicoleQ-OlyTr16.jpgNicole Tully, photo by

Each day now, we are getting closer to the important races. The Big Invitationals, League and Conference meets are upon us.

September 30, 2016, Friday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

The Boston Marathon should be one of the marathon all marathoners dream of racing and running. It is living history, and it is a positive sanctuary of our sport.
The competition for qualifying in Boston is intense. Here is the release from our friends at the BAA on the process and where the 2017 acceptances are at. If you have questions, reach out and do it with thoughtfullness and patience.

Taylor_Kellyn1-SanAntonio15.jpgKellyn Taylor, photo by

This is Thursday, September 28, 2016, so this means hill work. Hill work is the secret weapon of many smart coaches and training programs. It is a great way to build strength and endurance.

September 29, 2016, Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.

If you have a race today, get team together and run twenty minutes, with five two minute hill charges, with two minues of jogging in between each, then, cooldown.

RunBlogRun opines:

The One Hour run is about seeing how far and how fast you can run, period, over sixty minutes. With a minute to go, a bell is rung or gun is shot and you run until you hear "Stop"!

I ran my first hour run in June 1976, at the University of San Francisco. It was the AAU Pacific One Hour Run Postal Championships. I ran nine miles in a pair of Nike Pre-Montreals, and changed shoes to a NB trainer and ran just under another mile before the race was ended. A gun would be shot with one minute to go. You would sprint like mad until you were told to stop!

In the 1960s and 1970s, all of the great ones ran the One Hour Run: Ron Hill, Gaston Roelants, Ron Clarke. Haile Gebrselassie ran them in Hengelo and Ostrava in the 2000s! Arturro Barrios held the record for several years!

My feet were covered in blisters. I just missed 16 kilometers. My training partner, Bob Lucas ran 10 miles, 140 yards. He ran a much smarter race than I.

I ran in the fast heat and remember being lapped (four times) by Mike Bordell, Jim Nuccio and the late Brian Maxwell, co-founder of PowerBar. I can close my eyes and still hear Brian Maxwell pounding by me, as he, Nuccio and Bordell, running in tandem, would go by, charging for the extra miles. They all went over 12 miles in the One Hour Run.

Mike Fanelli is one of the finest chroniclers of our sport. Here is his piece on the need to resurrect the One hour run on the track. The pictures below are of Haile Gebreselassie, en route to his hour run World Record.

Gebrsilassie_HaileWR-Ostrava07.jpgHaile Gebrselassie, Ostrava, 2007, One Hour Run, photo by

Gebrsilassie-Hermens-Ostrava07.jpgHaile Gebrselassie and Jos Hermans, One Hour Run, Ostrava, June 2007, photo by

Gebrsilassie_HaileCL-Ostrava07.jpgHaile Gebrselassie, One Hour Run, WR, Ostrava, 2007, Photo by

I moved to San Jose, with my family in 1974, due to job transfer of my father, who worked for Ford Motor Company in Milpitas. I ran at Bellarmine College Prep here and at Santa Clara University as well. I was fortunate to coach at Bellarmine, Santa Clara and Foothill Community College over the years. My return to the Bay Area in 2013, after an absence of 20 years, has been amazing. Each year, I jump on the pace truck for the RNR San Jose Half marathon to enjoy the fastest half marathon in the state! I love seeing how the race covers some of the most beautiful parts of downtown San Jose!
The 2016 RNR San Jose Half Marathon, 10k and 5k are coming this weekend! Will I see you there? I see friends each and every year at the San Jose Half. San Jose is a wonderful city, full of art, sports, and wonderful and historic sites. I hope to see the 10-15,000 runners and walkers this weekend! For more information, just read below!
StartWide-SanJose14.jpgRNR San Jose Half Marathon start, photo by

Kenenisa Bekele fought back from Wilson Kipsang trying to break him on two separate occasions during the 2016 Berlin Marathon on Sunday, September 25, 2016. Bekele not only fought back, but took the lead, with one kilometer to go and missed the WR by only seven seconds! This interview was done with Kenenisa Bekele by Andy Edwards of Race News Service after the completion of one of the most exciting races of the year!

Kenenisa Bekele ran 2:03:03, the second fastest marathon time on a legal marathon course ever. Most importantly, Kenenisa showed respect for the distance and by the tactics he used to race and catch up with Wilson KIpsang. Here is the interview that Andy Edwards of Race News Service did with Kenenisa just after the race on Sunday, September 25, 2016.

Wilson Kipsang ran a personal best on Sunday, September 27, 2016 of 2:03:13. This was a ten second PB for Wilson, who held the WR for the marathon until September 2014, when his WR of 2:03:23 was broken by Dennis Kimetto.

After a series of setbacks, Wilson Kipsang put together some fine training and battled Kenenisa Bekele until the last kilometer, where Bekele blasted open the race and went for the win. Here's what everyone should know: Wilson Kipsang is back and he will be a threat in any race he competes in! Here is his post race Berlin interview, done by Andy Edwards of Race News Service.

Race News Service is one of the partners of RunBlogRun and the RunningNetwork. They cover the events we can not cover, and provide us their own unique view of global running events. Enjoy the interview.

Morris_160213_6806.jpgKellyn Taylor, photo by Kevin Morris

Easy days are there for a reason.

Run hard on easy days and you could get sick or get hurt.

Hard Days and Easy days are there for a reason.

September 28, 2016, Wednesday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

IAAF Ratifies a Bevy of World Records


Harrison_KendraFL1-Lausanne16.jpgKeni Harrison, U.S.A.,WR holder, 100m hurdles, 12.20, photo by

Chopra_Neeraj8648-Poland16.jpgNeeraj Chopra, India, U20 Javelin WR, 86.48m, photo by

Ayana_Almaz-Rio16.JPGAlmaz Ayana, Ethiopia, 10,000m WR, 29:17.45, photo by

VanNiekerk_WaydeWR4303b-RioOlyG16.jpgWayde Van Niekerk, South Africa, 400m WR, 43.03, photo by

Wlodarczyk_Anita1a-Rio16.JPGAnita Wlodarczyk, Poland, Hammer WR, 82.29m, photo by

MONACO (MON): The IAAF has ratified Kendra Harrison's world 100m hurdles record of 12.20, Neeraj Chopra's world U20 javelin record of 86.48m and three world records set at the Olympic Games: Almaz Ayana's 29:17.45 10,000m, Wayde van Niekerk's 43.03 400m and Anita Wlodarczyk's 82.29m hammer.

RunBlogRun opines: For RBR, what is nice about the WRs in 2016, is the global nature of the sport. From India to RSA, to Poland, to Ethiopia to the US. Athletics is truly a global sport and should and must be celebrated as such. Also, WR's are hard to come by, due to their very nature. Nothing in our sport is easy, from going to the starting line, to looking, up, and hearing a thundering roar before one sets their blocks. There are many times, I find myself taking an extra breath before the big races, to soak in the excitement and the grandeur. I saw three of the five above in 2016. I would like to see Mr. Chopra throw soon.

Kellyn Taylor is one of the most unsung American distance runners racing today. Kellyn Taylor competed in the marathon and10,000 meters at the U.S. Olympic Trials in 2016. In the Marathon, she placed sixth, in the 10,000 meters, she placed fourth. Kellyn Taylor runs 100 miles a week, as part of her training with Northern Arizona Elite. Kelly Taylor is also training to be a fire fighter as well. Kellyn Taylor is one of the athletes that the Shoe Addicts have focused on for the HOKA ONE ONE Athlete Interview series, sponsored by the HOKA ONE ONE PostalNationals. This is part two of our interview with Kellyn Taylor. We hope these interview inspire you to focus on your running, and also, we hope that you and your team consider running the HOKA ONE ONE Postal Nationals!
The HOKA ONE ONE Coaching Interview series continues. After five segments with Ben Rosario, we are now shifting focus to Jen Rosario, who, along with Ben, supports the HOKA ONE ONE Northern Arizona Elite. The Northern Arizona Elite, under the support of HOKA ONE ONE this past year, has won US cross country championships for team and individual, as well as some fine placings in several US champs in 2016. One of the most impressive, in my mind, is that Northern Arizona Elite athletes placed fourth in both the 10,000m men's and women's races at the recent US Olympic Trials. A club that has not been around for more than three years is already putting athletes into serious contention on the ultra competitive US circuit. Here is part one with Jen Rosario on developing the club and the dream she shares with husband, Ben Rosario.

Sumgong_Jemima1-OlyGame16.jpgJemima Sumgong, Rio Olympic champion, photo by

Kipchoge_EluidA-Rio16.JPGEliud Kipchoge, Rio Olympic champion, photo by

BERLIN (GER): After Berlin Marathon Olympic gold medalists Eliud Kipchoge and Jemimah Sumgong remain on top of the leader board on the World Marathon Majors jackpot series. The two lead with 50 points with wins in London Marathon and the Rio Olympic Games. Ethiopians Kenenisa Bekele and Aberu Kebede, winners of Sunday's BMW Berlin Marathon, are second with 34 and 25 points respectively. Atsede Baysa and Lemi Berhanu, also from Ethiopia, are third with 25 points each, while Wilson Kipsang, runner-up at the BMW Berlin Marathon on Sunday, and Tirfi Tsegaye of Ethiopia, take fourth places with 17 and 20 points respectively. In the 10th series of Abbott WMM still to be staged Chicago and New York.

The tempo run is one of the most effective workouts an athlete can use in their weekly workouts. Tempo runs are a great way of building an athletes's fitness, but most importantly, it is all about callousing, or preparing for the fatigue that comes in the middle of a race.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by

September 27, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

If you are racing, try a 25 minute fartlek after race, running two minutes hard, three minutes easy, five times, then, cooldown.

The BMW Berlin Marathon was one of the finest marathons that I have ever witnessed, and this writer watched it on German TV and via global social media. The battle between Kipsang and Bekele was one of the finest duels ever in long distance running.

Here are the five observations, in no real order, that I have on the Berlin Marathon.

Kipsang-Bekele-ChebetA-Berlin16.JPGWilson Kipsang, Kenenisa Bekele, Evans Chebet, BMW Berlin Marathon, September 25, 2016, photo by

Bekele_Kenenisa1-Berlin16.JPGKenenisa Bekele, September 25, 2016, photo by

Bekele wanted the WR
BERLIN (GER): Kenenisa Bekele was pleased to claim the Ethiopian record but was disappointed to miss the world record, informs organisers. "I'm so happy to have broken the Ethiopian record of Haile Gebrselassie. I'm a little disappointed as well, since I didn't break the world record. But I hope I can come back here again and get a second chance. Towards the end of the race I had a few problems with my hamstrings but otherwise was ok," he said. He earned 40 000 E prize money for win and 30 000 E for sub 2:04 time. Wilson Kipsang said the world record was the aim but hasn't ruled out another crack at Kimetto's mark. "I was going all out to break the world record but couldn't quite do it. But there's always another time. Overall I ran very well and felt very relaxed. It was a great race with Kenenisa Bekele, even though I finished second," he said. Aberu Kebede just missed breaking the sub-2:20 mark but hopes to return next year to secure that time. "But I'm very happy to have won her for the third time. It was a big ambition to break 2:20 and it still is. I hope to have another chance to achieve this in Berlin," she said.
Kenenisa Bekele's splits: 14:215km, 29:00 10km, 43:37 15km (14:39), 58:02 20km (14:37), 61:11 halfway, 1:12:47 25km (14:25), 1:27:30 30km (14:43), 1:42:01 35km (14:31), 1:56:55 40km (14:54). 10km splits: 29:00, 29:02, 29:28, 29:25. Halfway splits: 61:11/61:52.

Bekele_Kenenisa1a-Berlin16.JPGKenenisa Bekele digs in, Berlin, September 25, 2016, photo by

Bekele goes 2:03:03 WL and NR
BERLIN (GER, Sep 25): Kenenisa Bekele produced a fantastic come-from-behind victory in the Berlin Marathon to finish within six seconds of Dennis Kimetto's world record. Bekele worked his way back into contention each time after being dropped by Wilson Kipsang who led the Ethiopian by four seconds through 30km in 1:27:26 and five seconds through 35km in 1:46:56. After losing ground again after the 35km mark, Bekele was back on level terms with Kipsang through the 40km checkpoint before producing a brilliant closing 2.2km of 6:08 to break Kipsang and come within touching distance of the world record with his winning time of 2:03:03 ahead of Kipsang, second in 2:03:13. Bekele's time was an Ethiopian record, World lead 2016 and the third fastest time in history behind Kimetto and Geoffrey Mutai's 2:03:02 from the 2011 Boston Marathon while Kipsang's time was faster than his world record run of 2:03:23 three years ago with the joint sixth fastest time in history. Kimetto's world record looked under jeopardy as the leading pack passed halfway in 61:11 but none of the official pacemakers were in contention at this point. Evans Chebet was a distant third in 2:05:31ahead of Ethiopia's Sisay Lemma (2:06:56) and Eliud Kiptanui (2:07:47). Best European was Sweden´s Mikael Ekvall as 14th in 2:13:16. Aberu Kebede won the women's race for a third time in a fast 2:20:45 ahead of her Ethiopian team-mates Birhane Dibaba (2:23:58) and Ruti Aga (2:24:41). Kebede passed through halfway on Ethiopian record pace in 69:27 but couldn't quite maintain that pace in the second half. Her time is second best in 2016. Japan's Reia Iwade finished fourth (2:28:16) while Katharina Heinig, the daughter of marathon great Kathrin Dorre-Heinig, was fifth in a big lifetime best of 2:28:34. 41,283 runners from 122 countries entered this year's race.

Watching the 2016 Berlin Marathon was an example of what marathons should be! They should be battles between fine athletes, where the tension builds over 90 minutes as the lead group is whittled down to a final three, then two, and the real race begins.

Bekele-KipsangH-Berlin16.JPGKenenisa Bekele and Wilson Kipsang, BMW Berlin 2016, the race is on! photo by

Kenenisa Bekele and Wilson Kipsang dueled from 34 kilometers to the finish. On two separate occassions, Wilson Kipsang built some real estate between himself and Mr. Bekele. By 37 kilometers, though, the race was down to Kipsang and Bekele, running next to each other. The final two kilometers were run fast and furiously, as Kenenisa Bekele called on the muscle memory of fast 5000 meter and 10,000 meter races and ran 6:08 for the final 2.2 kilometers. Wilson Kipsang broke, but held on enough to show that he is back, and will be a force to reckon with in future races.

Here is Justin Lagat's view, from Kenya, of the fine BMW Berlin Marathon.

The cross country season is in full swing. Great races across the country each week, as we get later into the season! Do not forget about the HOKA ONE ONE Postal Nationals! Some of the finest teams in the country are using the postal nationals as a great way to fine tune their fitness! Remember to check out

Manzano_Leo1a-USOlyTr16.jpgLeo Manzano, photo by

September 26, 2016, Monday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Llano_Matt1-Berlin15.jpgMatt Llano, Berlin Marathon 2015, photo by

The Long run is one of the most important parts of your training. It is not just about being on your feet for the time, but also what it does in terms of strength and endurance development. I also think running with team mates on long runs is important. 40 years later, after having done long runs with two great friends, Dave Hughes and Bob Lucas, we are still close. It is, as writer John Parker noted in Once a Runner, the "Trials of Miles and Miles of Trials."

September 25, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.

After your run, remember to change into dry clothes. You might want to check out the Berlin Marathon, which happened this morning. Check it out on NBC or find it on YouTube. Great battle on men's side between track guy (Kenenisa Bekele) and road guy (Wilson Kipsang).

Wilson Kipsang knows what a WR feels like: he held the WR for the marathon. He also took the bronze medal in the marathon in London 2012.

Fighting back to a high fitness level, having run 2:07 in London in April 2016, Wilson told us last spring that he wanted to get the world record again. He will be battling Kenenisa Bekele and some surprises in Berlin, in less than 24 hours!

Here is what Wilson Kipsang told Andy Edwards of Race News Service, just after to the BMW Berlin Marathon Presser, on Friday, September 23, 2016.

Tully_NicoleR-USAout15.JPgNicole Tully, photo by

Across the US, cross country invitationals fill the sports calendar on Saturdays during the fall. Big meets, small meets, tough courses, easy courses, the fall cross country season challenges all 515,000 high school boy and girl cross country runners.

On race day Saturday, we encourage you to focus your energy on the race. Run hard, run fast, finish well.

September 24, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down.

After race, get in a long cooldown.

And, remember to check out

Matt Llano is a member of the HOKA ONE ONE Northern Arizona Elite Track Club. He competed in the Berlin Marathon in 2015 and the US Olympic Trials marathon in February 2016. This is part 3 from Matt on how he built for the Olympic Trials marathon and the challenges elite athletes have in the hyper competitive American distance running scene. This video is part of our HOKA ONE ONE Athlete Interview series for the Fall Cross Country Training Program.

Kipruto_ConseslusQwide-Rio16.jpgConsesius Kipruto, photo by

Conseslus thinks WR
NAIROBI (KEN): The season ended on a high for Conseslus Kipruto as he won the Olympic title and the Diamond Trophy. Wednesday was a joyous day for him as he celebrated his success with family and friends with an elaborate home coming in Luliet village in Nandi county. He took the time to relive the season that was and also gave a preview of Kipruto of his mission for 2017, get the World title in London. "I have done my part this season and come next year, I want to try to go for world record since it has stayed intact for long without its time being lowered," said Kipruto of the 7:53.63 mark.

Tully_Nicole-USAout15.JPgNicole Tully, photo by

After a tough Thursday, make sure you take Friday relatively easy. Run with friends, and relax on the stride outs.

September 23, 2016, Friday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

The 2016 BMW Berlin Marathon could be a world record race! This would not be the first world record on the course, and Mark Milde, Berlin Marathon race director is one of the reasons for the plethora of fast times and fast runners at Berlin.

In this interview with Andy Edwards, Mark Milde speaks on how he is reinventing the marathon and what it took to change his race.

Andy Edwards of Race News Service provides audio content and video content for RunBlogRun at races around the world. Andy Edwards told us that the interview with Mark Milde gives the listener background on the race in the 1980s as well as Horst Milde, the race founder and father of Marke Milde.

BMW-PC-Berlin16.JPGBMW Berlin Marathon (love the car), photo by

Kebede_AberuBib-Berlin16.JPGAberu Kebede, photo by


Birhane Dibaba, photo by

Kebede wants to run sub 2:20
BERLIN (GER): Aberu Kebede is looking to secure her third victory in the Berlin Marathon on Sunday and break the 2:20-barrier for the first time in the process, informs organisers. "I have trained well and hope that this time I will finally break the 2:20 barrier," said Kebede, whose lifetime best of 2:20:30 dates back to the 2012 Berlin Marathon. She finished second last year in 2:20:48 behind Gladys Cherono. One of her main rivals will be team-mate and former Tokyo Marathon winner Birhane Dibaba. "I know about the fast course and the great support from the spectators. Additionally I have heard that the weather is ofter favourable in Berlin," she said. Amane Beriso is a late scratch due to injury. The elite men's press conference takes place tomorrow morning. The only sub 2:20 of the 2016 is the current World lead 2:19:41 by Tirfi Tsegaye achieved in January in Dubai.

Dennis Kimetto out of Chicago


Kimetto_DennisFV1-Berlin14.jpgDennis Kimetto, photo by

Kimetto out of Chicago
CHICAGO (USA): World record-holder Dennis Kimetto has pulled out of the Chicago Marathon citing injury, informs organisers. Other withdrawals include last year's third placer Sammy Ndungu and America's Nick Arciniaga but Shanghai Marathon winner Paul Lonyangata has been added to the men's field. Notable additions to the women's race include last year's runner-up Yebrgual Melese and her Ethiopian team-mate Meskerem Assefa as well as former world youth 3000 m champion Purity Rionoripo and Paris Marathon winner Visiline Jepkesho.

Dibaba_Tirunesh-OlyGame16.JPGTirunesh Dibaba, photo by

PORTSMOUTH (GBR): Olympic and World gold medalist Tirunesh Dibaba will make her racing debut over ten miles in the Great South Run in Portsmouth on 23 October, informs organisers. Dibaba will face British Olympians Jess Andrews, Alyson Dixon and Beth Potter next month as well as European half marathon silver medallist Veronica Inglese from Italy.

Tully_NicoleFV1a-USAout15.JPgNicole Tully, photo by

The final races of the season are as much mental as physical. A final lunge at the finish can mean difference between first and third. Those lunges, that final burst of speed comes from a season, two seasons, or more of work.

This is week 5, day 4!

This is hill work day. Hills build strength, endurance and speed. Many athletes build frightening speed off hill work. If you have a race, then consider a fartlek workout like below.

September 22, 2016, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.

Or, if you have race today, consider, 20 minute fartlek, charging five hills, two minute up, three minutes easy, four times, then, cooldown.

Baa marathon .pngThe Boston Marathon is the most iconic marathon in the world. This is where the marathon mania started, and it has not stopped.

Qualifying for the Boston Marathon is hard, and it should be. It took me 8 to qualify for the 20-25 year old over four years.

Today is the last registration day for the 2017 version. Do not miss the deadline. Details below!

Boulet_Magdalena-Boston14.jpgMagdelena Lewy Boulet, photo by

This is day 3, week 5!

To develop your talents as a distance runner, it is important to remember that improvement comes gradually. Your season of workouts, if done properly, and you actually rest, as well as do easy training days, will help you produce good races.

When we suggest easy days, please take them easy!

September 21, 2016, Wednesday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

In this column, we begin a discussion on Athletics Event Security Management in this modern era. In order to understand the issues, we need to ask questions and look at security issues in recent sporting events.

StadiumWide-Rio16.JPGRio 2016, photo by

This is Week Five, Day two.

As we have been discussing, most teams have been racing since early September. By this time, you are racing once to twice a week. I remember racing three times a week in Mid-September through the end of October when I was in high school.

Manzano_LeoQ-USOlyTr16.jpgLeo Manzano, photo by

Coaches have asked how to focus on end of the season with two races a week, and league meets middle of the month of October. My response has been to decide what your goals truly are. I am providing workouts to do, once, or twice a week, after your early season race days. I ask that you continue to be cautious, as many of your younger runners are just starting to find some fitness level. Your older athletes need to be watched as well. A longer cooldown may make sense, to keep their mileage up, but again, that is what a coach decides.

When I was coaching Junior College with my friend and head coach, Joe Mangan, we would focus on the long term goal for the season. That normally meant, a hilly run after early season races, so we could continue to build the athletes up.

September 20, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Or, if you have a race, after race, do a 25 minute fartlek, where one minute on, two minutes easy, repeat five times, and then cooldown

We are now beginning week five of the HOKA ONE ONE Fall Cross Country Training season. With a couple of races a week, most of the 16,500 high school cross country teams across the U.S. are getting into racing shape. We encourage all cross country runners to check their shoes, hydrate, eat well stretch a bit and remember to get 7-9 hours of sleep a night! (We have listed Weeks 5-8 here, and will continue our daily update on daily training).

Tully_Nicole-Pre16.jpgNicole Tully, photo by

And remember, this twenty week training program is sponsored by HOKA ONE ONE, who sponsor the, the return of an exciting series of races that any school can enter or put on!

Week 5: Training Gets Tougher

By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! Remember, at this point of season, you probably have two days of racing a week, a Tuesday and a Saturday, more than likely. Race days should be considered hard days, and remember, warm up and cool down are very important.

September 19, 2016, Monday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

One of my daily favorites are the facebook posts by Mike Fanelli. Mike, a fine runner for over fifty years, is also someone I count as a friend. In 1981, we ran the NorCal 10,000m together, where we both ran our lifetime PBs for the 25 lapper, won that day by Hugh Stahl.

True-Davis-BAA5km15.jpgBen True, with Marc Davis, April 2015, BAA 5K, photo by

Mike Fanelli, and his garage of track (actually a sanctuary to our sport of athletics) pulls different things out of the cobwebs each and every day and provides them to his friends in the digital world. Yesterday, he wrote about Marc Davis, who held the US 2 mile record for several years.

Marc Davis was a fine runner. Today, he is husband, father and Boston Marathon's Manager of Communications. His baso profundo voice is what can be heard on the busiest media day of the year in Beantown, the Boston Marathon, each and every year.

We thank Mike Fanelli for his love of the sport and his thoughtful commentary.

Manzano_LeoH-USOlyTr16.jpgLeo Manzano, photo by

Long Runs are our Sunday workouts in the HOKA ONE ONE Fall Cross Country Training Program. We suggest that you run long runs with your friends in a park, or on a trail. Keep the pace where you can talk, and remember to stretch after your long run.

Sunday, September 18, 2016: Easy 8-mile run on grass or dirt with friends.

When you get a chance, check out

Day 8 (August 19, 2016) was an exciting day in Stadio Olimpico in Engenhao. This video is the Day 8 Moments of Larry, videotaped across from Engenhao in our AirBnB patio. The Olympics in Rio were fascinating, and the track & field showed the sport at one of its finest levels of competition. The frustrations many had with Rio, from the long drives to Olympic sites, to the fear of Zika and crime, were forgotten, for many, who spent time in Engenhao. Video produced and managed by The Shoe addicts, shot by Brian Eder and made for your enjoyment.
Molly Huddle, BAA 5k (April 2016), photo by
In a wonderful interview with Molly Huddle, posted on (]), Jonathan Gault of Let' and Chris Lotsbom of Race Results Weekly caught up with one of our favorite American distance runners.
In this Moments of Larry, Especiale L speaks on his favorite moments on Day 7 of the track & field section of the Rio Olympics, (August 18, 2016). The Olympic track & field performances overcame the negative media narrative on the Olympics, however, the Russian debacle and the questions on benefits to Brazil remain. Enjoy this video from RunBlogRun, shot by Brian Eder and produced and managed by the Shoe Addicts. This is Day 7 of 10 (actually, I did eleven videos, you will just have to count).
NH RRW photo 9.16.16.jpg
PHOTO: New Hampshire's Elinor Purrier winning the 2016 BC Coast to Coast Battle in Beantown cross country meet (photo by Chris Lotsbom for Race Results Weekly), used with permission.
By Chris Lotsbom, @ChrisLotsbom
(c) 2016 Race Results Weekly, all rights reserved, used with permission.

FRANKLIN PARK, BOSTON, MA (16-Sep) -- With temperatures in the mid-70s and a brisk wind blowing across Franklin Park, the weather could not have been better for today's BC Coast to Coast Battle in Beantown cross country meet. The women of Providence lived up to their billing as the top-ranked team in the northeast (and No. 3 nationally), scoring 25 points to win over Dartmouth (79) as New Hampshire's Elinor Purrier ran away with the individual title in 17:06.

Making the trip north from Fayetteville was the University of Arkansas men's squad, led by Brit Alex George. George broke from the field near the four kilometer mark and went on to win the 8 km race in 24:09. Dartmouth pulled the early season upset by scoring 40 points to Providence's 50 and Arkansas's 61, though the sixth ranked Razorbacks held out a number of their top men.

Here are some quick observations from the meet, which kicked-off a strong weekend of collegiate cross country action nationwide.

1) Providence Friars Live Up To No. 3 Ranking: While it is early, Coach Ray Treacy's Providence College Friars already look like they possess podium potential on the national level -- even when holding out senior All American Catarina Rocha. The Friars placed five straight runners from third through seventh, tallying 25 points and having a scoring spread of seven seconds.

Though they looked strong, coach Treacy said it is still very early in the season and anything can happen. Not until the Wisconsin Invitational on October 14 will Treacy get a feel for what the team is destined for.

"It was pretty solid I thought. I just wanted the four women behind Sarah to run together today and they did the job nicely," he said. "Until I get my full squad out there, I don't really know. I think the team that ran today is a top ten team, that's about all I would say right now until I get everyone else back. Right now it's hard to tell."

Graduate senior Sarah Collins --who was a member of the national championship winning 2013 team-- led Australian Brianna Illarda and West Virginia transfer Millie Paladino as their top three runners in 17:19, 17:24, and 17:24. Katie Lembo (70th and 101st at the last two NCAA championships and a key returner according to Treacy) was seventh in 17:26, a second behind freshman Abbey Wheeler (17:25 for fifth). The number two through five runners ran together the entire way.

2) Elinor Purrier Aims To Convert Track Success Onto XC Course -- New Hampshire junior Elinor Purrier had a breakthrough 2016 track year, running 4:29.71 for the mile indoors then 9:47.17 in the steeplechase on the outdoor oval. At both NCAA Indoor and Outdoor Championships she was third in both respective disciplines.

Though the Olympic Trials didn't turn out how she had hoped (ninth in her heat in 10:08.39), the Vermont native kicked off her cross country campaign on the right foot by breaking from Boston College sophomore Isabelle Kennedy after two miles, creating a seven-second cushion to win in 17:06.

Purrier did not race cross country last year due to a knee injury, and thinks top ten could be in the cards this season.

"The plan was to hang with whoever was in the front crowd, the top five or so, and then see what I had at the end and see if I could kick," said Perrier. "It definitely helps my confidence a little bit, but it's a little different cause I took last cross country season off. Feels like I've been out of the loop a little bit for a while but it's definitely nice to be back cause I definitely enjoy cross country.

"I think I'm definitely running off of some good fitness from the spring, it's definitely still there, so I think I'm in pretty good shape but it's a long cross country season so I still have a ways to go until I'm in my best shape," she said.

Purrier has never raced at an NCAA Cross Country Championship before. At the 2013 and 2014 Northeast Regionals, she finished 40th and 14th, respectively.

3) Alex George and Arkansas Razorbacks Race In Control: Arkansas junior Alex George looked to be in cruise control the whole race here today, running within himself through 4 km before gently creating a gap on Providence's Julian Oakley. The 20-year-old Brit won in 24:09, some 16 seconds up on Oakley and 20 seconds ahead of third placer Daniel Salas (Dartmouth).

George said he raced wanting to get a hard effort in, and felt strong throughout. While the Razorbacks held out a number of men (including Austen Dalquist, Jack Bruce, and Andrew Ronoh), they still managed to finish third in the standings. George said that this season is critical for him, as he wants to erase the sour taste left behind after 183rd (2014) and 176th (2015) finishes at the last two NCAA Cross Country Championships.

"I love Boston. It's nice to come out here and get the win, get a hard effort in," George said. "I just wanted to feel good, run hard, and I felt really good so I strung it open."

Fun Fact: George wore a sprinter's speed suit today, and said it was quite comfortable and could be his new lucky uniform. Not often do you see a speed suit leading a distance race, let alone a cross country meet.

Back in high school, George sported a speed suit during a snowy race as a means to keep warm. Joking with his teammates, he said he'd one day wear it again. None of his Razorback teammates believed him.

"The guys were like 'Nah you won't!' and egged me on to do it. I felt it's the first meet of the year, what's the harm," he said laughing. "It seemed to work this time around... It's surprisingly comfy actually."

4) Isabelle Kennedy is One To Watch: Boston College coach Randy Thomas watched sophomore Isabelle Kennedy pass the mile out front in 5:19 and smiled. He turned to a pair of reporters and said a memorable line: "She's not one to be denied of many things."

Kennedy took second in 17:13 after battling Purrier step for step heading into the Wilderness Loop. It's Kennedy's story, though, that is awe-inspiring: at 12 days old, Kennedy was diagnosed with cystic fibrosis, a chronic lung disease that affects roughly 30,000 people in the United States each year. Growing up in Boulder, Co., Kennedy was active as a child and didn't let the disease hamper her in the slightest.

Though she still deals with the daily treatments that come along with CF --such as physiotherapy treatments, multiple medications, and visits to her doctor at Children's Hospital in Boston-- Kennedy has quickly become BC's top threat, taking the reins from former Eagle Liv Westphal. Coach Thomas said Kennedy can definitely be an All-American this year; her race today was a grind from start to finish.

"I'm lucky to be really healthy right now. A lot of people with CF have a much tougher battle than I do, so I feel very fortunate right now," she said. Kennedy doesn't want to be known as the runner with Cystic Fibrosis; rather just a runner. "I do this because I love it, because I want to be out here, and because it's just a dream come true, and I think every other person here feels that same way... I'm just another athlete. I come out here and I feel great and compete just like anyone else. I don't want to be the girl who does well with CF. I just want to be a competitor and come out here and see what I can do."

5) Molly Huddle Update: On hand as a neutral spectator was Molly Huddle, fresh off her American record 10,000m at the Olympic Games. Huddle's coach, Treacy, is the head of Providence while her husband Kurt Benninger is a coach at Brown University. Both were competing here today.

Roughly a month into training for her debut marathon in New York on November 6, Huddle is eager to ramp up the intensity in the coming weeks. The month of October will be key, when she'll log the most important miles of her buildup.

"I'm just kind of getting into the long runs now. I've only done one real long one, and am going to do a longer tempo tomorrow. I'm still kind of building," she said. "I kind of miss the track already! But I've enjoyed the long runs and experimenting with those, trying to push those at the end. Still a work in progress but trying to feel it out."

Coach Treacy said Huddle's lead into New York is very calculated and a tad on the cautious side: he doesn't want to take the zip out of Huddle's legs and wants to avoid burnout at all cost. Both excited and a tad nervous, Huddle will try and become the first American woman to win in New York since Miki Gorman in 1977.

"I've practiced the gels and running 5:30 pace with bottles. It's harder than it looks!" she said.

[To see the complete interview, visit]

6) Faces in the Crowd: On hand to witness the cross country meet were a number of notable names in the running industry. In addition to Huddle, spectators included legendary Greater Boston Track Club coach Billy Squires (who led the likes of Alberto Salazar, Dick Beardsley, and Bill Rodgers during their careers); Olympian and New Balance Boston coach Mark Coogan; former Stanford All American Aisling Cuffe (now training in Providence under Treacy); 2000 NCAA Cross Country champion Keith Kelly; former Georgetown standout Katrina Coogan; Vice President of Running at New Balance Tom Carleo (watching son Nick race for Providence); and former New Jersey/New York Track Club runner and Olympic Trials qualifier Mike Rutt (now coaching UMass Lowell).

Bekele_Kenenisa1b-Dubai15.jpgKenenisa Bekele, photo by

Kipsang_Wilson1a-RAK16.jpgWilson Kipsang, photo by

Wilson Kipsang and Kenenisa Bekele will duel in Berlin on September 25. Many athletic fans and athletic media are considering this a run for the world record. Kipsang is a former WR holder at the marathon and Kenenisa, WR holder at 5000m and 10,000m, is on the learning curve in the marathon wars.

Bekele had his best strategic marathon in London last summer, but was not picked for the Ethiopian team for Rio, much to his regret. Bekele told RBR in Manchester, last May, after his 10k victory over Kipsang, that, if he was not picked for the Olympic team, there would be a fall marathon.

That marathon is Berlin next weekend.

Here's Justin Lagat's piece on the battles to watch in Berlin, probably the fastest marathon course in the world.

Race days are always different.

Alexander_Colby-5thAve16.JPGColby Alexander, NB Fifth Avenue Mile, photo by

Early season races are great indications of early training and what you need to fix or improve before the BIG races come.

Find a warm up that works for you. We suggest two to three miles of easy running, with perhaps 3-4 stride outs fifteen minutes before your race.

In your race, get out well, and start focusing on passing one runner at a time. I used to look at the back of their heads and just remind myself to get by them, one at a time. With about 800 meters to go, start to pick up the pace and pick up the pace every 200 meters until you get to the final 200 meters and see what you have!

After the race, cooldown, with a few miles and write down what you liked and need to improve in your race.

Saturday, September 17, 2016: Race day. Warm up, listen to your coach, race, cool down

Training is supposed to get harder. But, you will also get fitter, which makes it all relative. Your easy jogging pace gets faster, your racing gets faster and your develop confidence in your training, team and your racing.

Boulet_Magdalena-Boston14.jpgMadga Lewy-Boulet, photo by

Magda Lewy-Boulet is one of my favorite runners. Born in Poland, became an American citizen on 9/11/01, Madga ran cross country, track and road raced to elite levels. After making the 2012 Olympic team, Magda made the move to ultra world and is setting that world on fire. Remember, it all begins with one step.

But, this is more than about cross country. It is about how cross country changes your life. I met with athletes that I coached 35 years ago. Each had taken something different away from the experience. For me, that is quite comforting.

You are a cross country runner. You are part of a centuries old tradition and a global sport, older than soccer, rubgy or football. Own it. Give it your best, challenge your limits! Okay, preaching over for today, here is your workout!

Friday, September 16, 2016: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be- tween; cool down.

Bruce_Ben-USOlyTr16.jpGBen Bruce, photo by

Hill workouts build you up. Your endurance and strength, and even your speed can be developed with proper hill workouts.

Thursday, September 15, 2016: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Remember to check out

Moments of Larry recaps the sixth day (August 17, 2016) highlights from Rio. Shot from the balcony at our rustic Air BnB across from Engenhao Stadio Olimpico. Special thanks to the filming by Brian Eder, and the Shoe Addicts managing and producing the videos. The hardest part? See if I can stay on topic for three minutes.
We are now at Moments of Larry, Day 5, I believe. I was getting confused, hallucinating and loosing my sense of narrative. So, I added this one in, because, I LOVED the women's 1,500 meters. Faith Kipyogen was awesome and Jenny Simpson was, well, superb! The US went 3, 4 and it made my night, day and week! Day 5 was August 16, 2016.

Bruce_Ben1-USOlyTr16.jpGBen Bruce, photo by

The fun of cross country is running and racing over some exciting courses with hills, downhills and great scenery. If you are a junior or senior, you might consider adding three morning runs a week, on Monday, Wednesday and Thursday.

Wednesday, September 14, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest in between; cool down.

To learn about the HOKA ONE ONE Postals program, watch

France wins Decanation!


LeMaitre_Christophe200R-RioOlyG16.jpgChristophe Lemaitre thanking L'Equipe for putting him on the cover, photo by

France wins Decanation
MARSEILLE (FRA, Sep 13): French Team won for 2nd time the Decanation match. In the 12th edition they scored 115 points ahead of Americas 109, Ukraine 102, Japan 92, China 68 and Decaclubs 64 (foreign athletes in French clubs). At the end of the season US high jumper Brigetta Barrett was singing the US anthem and after that Pierre-Ambroise Bosse for the winners the French one, of course in less quality style, but with some courage. The best male result was the fast 20.23 (-0.4) in the 200 m by Christophe Lemaitre over Japanese Shota Hara 20.63 and US Jarrion Lawson 20.68. Legendary Asafa Powell won the 100 m in 10.20 (-1.9) ahead of Yoshihide Kiryu of Japan 10.35. Renaud Lavillenie cleared 580 in the pole vault and Dimitri Bascou also fast 13.24 (-0.1) in the hurdles. Olympic winner Ryan Crouser won shot put 20.61 (second Franck Elemba 20.14) and was second in discus 59.13, the winner Ukrainian Mykyta Nesterenko 60.67. Japanese Julian Walsh won the 400 m in 46.09 (Bosse fourth 47.54), Samir Dahmani 800 m 1:50.16, Japanese Masaku Toda 2000 m 5:14.39 (Mekhissi second 5:16.05) and Chinese Wu Ruiting triple 16.60 (0.0). From women 10 events good quality 51.06 in the 400 m by Courtney Okolo (Floria Guei second 51.99), Kaliese Spencer 55.71 in the 400 m hurdles and Jacquelyne Coward 12.96 (-0.3) in the 100 m hurdles. French wins for Eloyse Lesueur in long jump 657 (-0.2) and Melina Robert-Michon discus 61.40. Oksana Okuneva of Ukraine cleared 189 ahead of Barrett 185 in high jump. Benin´s Noelie Yarigo won the 800 m 2:03.80 and Jamaican Aisha Praught 2000 m in 5:45.51. Olesya Povkh got the 100 m in 11.55 (-0.4) beating Jamaican Natasha Morrison 11.67.

Cheruiyot_Vivian1-OlyGame16.jpgVivian Cheruiyot, photo by

NEWCASTLE (GBR): Olympic 5000m champion Vivian Cheruiyot is likely to make her marathon debut next year, informs Athletics Weekly. "My future is road racing now. I will probably do the marathon next year but I don't know which I'll do. But I'm still going to run the 10,000m," she said. Cheruiyot is also hoping to defend her world 10,000m title in London next summer.

This is Moments of Larry for Day 4 (August 15, 2016) of the Rio Olympics. Moments of Larry was a series we did in Rio, with the trains and traffic in the background, discussing my favorite moments from the ten amazing days of track & field! This is Day 4! Enjoy your favorite blogger attempt to stay focused on a real subject.

Winners-Brussells16.jpgDiamond League winners, September 9, 2016, photo by

10 DR winners are also Olympic winners in their events
BRUSSELS (BEL): In the summary of Diamond Race winners 10 athletes (3 men and 7 women) are also Olympic winners in their events. Conseslus Kipruto, Kerron Clement and Christian Taylor on the men side with Elaine Thompson (100 m), Caster Semenya, Ruth Jebet, Ruth Beitia, Ekaterini Stefanidi, Catarine Ibarguen and Sandra Perkovic on the women one. Also Almaz Ayana is DR winner in the 5000 m but Olympic gold medalist in the 10 000 m and Asafa Powell who won the 100 m DR is 4x100 m Olympic winner, the same goes for LaShawn Merritt who has the Olympic gold from 4x400 m and is DR winner in the 400 m. Also it should be noted that new generation came as Diamond Race winners, from the 32 names only 6 from Zurich and 6 from Brussels have previously won the Trophy. That means 12 from 32, 8 men and 4 women only. In the men section Powell (2nd win), Merritt (3), Lavillenie (7), Taylor (5), Edward (3), Kiprop (3), Kipruto (2), Malachowski (4). Among women Beitia (2), Perkovic (5), Ibarguen (4) and Adams (5).

Sorry for the mistake counting Orlando Ortega as Olympic winner, it is of course Omar McLeod and missing Christian Taylor.

Tempo runs help prepare runners for the challenging middle sections of races. Tempo runs should be part of young distance runners' programs. Tempo runs are best run with friends.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by

Tuesday, September 13, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool- down. To determine your tempo run pace, add a half- minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

To learn about the HOKA ONE ONE Postals program, watch

This is part 5 of our HOKA ONE ONE Coaches' Interview series with Ben Rosario of Northern Arizona Elite. Ben has taken his experience as an elite athlete and coach and used those experiences to advise and coach a group of fine young athletes in his HOKA ONE ONE sponsored Northern Arizona elite. This series is sponsored by HOKA ONE ONE postal nationals. Check out the postals at

Manyonga_Luvo-Brussells16.jpgLuvo Manyonga, photo by

BRUSSELS (BEL): Luvo Manyonga's coach Neil Cornelius was surprised by his pupil's performance in the Brussels Diamond League where he went out to 8.48m, informs Super Sport. "I was already excited when Luvo jumped 8.28 metres with his second attempt. To be quite honest, I never expected him to jump farther than 8.40 metres. We have hardly been able to do any proper training after he won the silver medal at the Olympic Games in Rio because he was kept so busy doing media interviews," he said. Manyonga came within two centimetres of the South African record held by Godfrey Mokoena.

Here's Moments of Larry for Day 3 (August 14, 2016) of the Rio Olympics, as I opine on my favorite moment or two on that especial day. Filmed across the street from the Engenhao Stadio Olimpico, with trains blazing in the back ground and the sounds of the street in the background, watch as my brother, Brian, tries to keep me focused for five entire minutes on the subject at hand. These videos can be habit forming! Produced by the Shoe Addicts and filmed by Brian Eder.

Rutherford_GregA-Rio16.JPGGreg Rutherford, photo by

NEWCASTLE (GBR): Despite setting a British record and defending his European title, Greg Rutherford describes his season as "quite frustrating," informs Athletics Weekly. "It's not been a bad year. I set a British indoor record to start off which was quite good. I broke a few stadium records this year, won a European Championships and got an Olympic bronze medal. It's not bad but ultimately we're defined by how we do in the Olympics, so that's why it's ended as quite frustrating. There are always positives. It's great to have won my second European title on the trot. But I was there to win the Olympics this year if nothing else, so it will always be a marginal disappointment," he said. Rutherford has confirmed he will skip the indoor season next year in order to focus on defending his world title on home soil in London.

In Moments of Larry, your fave blogger, Larry Eder, provides his favorite moments for each day from Rio 2016 Olympics. This segment is on Day 2, August 13, 2016. Enjoy a few minutes with Larry as he opines on track & field with trains moving right behind his range of vision. This series was shot by Brian Eder and produced and managed by The Shoe Addicts. This is Day 2, Moments of Larry, or as some call it, Momentos d'Especiale L.

LaVillenie_Renaud1-Lausanne16.jpgRenaud Lavillenie, photo by

Lavillenie, Powell, Crouser
MARSEILLE (FRA): Renaud Lavillenie leads the French team for the Decanation in Marseille on 13 September. The hosts will face teams from Japan, China, Ukraine, the Americas and a team comprised of international athletes based in France. Other top names on the French team include Cindy Billaud (100m hurdles), Floria Guei (400m), Christophe Lemaitre (200m), Mahiedine Mekhissi-Benabbad (2000m), Dimitri Bascou (110m hurdles) and Benjamin Compaore (triple jump). Kevin Mayer will also compete in the shot put and pole vault in preparation for Talence. Top international names in action include Olympic champions Tianna Bartoletta and Ryan Crouser, Asafa Powell, Clayton Murphy, Courtney Okolo and Cleopatra Borel.

This is the second interview with the HOKA ONE ONE Athlete Matt Llano, regarding training as an elite athlete with HOKA ONE ONE Northern Arizona Elite. The interview series is sponsored by HOKA ONE ONE Postal Nationals. The series is managed and produced by The Shoe Addicts.

Ayana_AlmazFV-Brussells16.jpgAlmaz Ayana, Brussels DL, September 9, 2016, photo by

Justin Lagat wrote this piece on the final Diamond League meeting in Brussels. I enjoy Justin's columns on athletes from Kenya and his thoughts on the sport. Justin reminds us that, while great athletes may make their efforts look easy, there is huge effort needed in our sport to succeed and that World Records can not always happen. Real fans look for great efforts, close races and heroic efforts.

You are entering week 4 of training.

Today is a relaxed day, with stride outs afterwards. Spend the time and concentration on the stride outs. They help with your flexibility and speed!

Monday, September 12, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest between; cool down.

Your races are coming, for many in two days a week. Remember the long term goal and use each race to reinforce a lesson or training goal. After early season races, many teams do a planned workout. Races are hard days and should be considered as such.

To learn more about HOKA Postal Nationals, click here:

Alexander_ColbyQ-OlyTr16.JPGColby Alexander, photo by

Vic&Larry.JPGVictah Sailer and Larry Eder, August 11, 2016, photo by Brian Eder

My birthday is September 11. This year, I am 58 years old. I enjoyed my day with my son, my brother, my father and best wishes of my mother, and three sisters. I wanted to tell you about what happened to me on September 11, 2001.

Farah_MoFV-OlyGames16.jpgMo Farah, photo by
By David Monti, @d9monti
(c) 2016 Race Results Weekly, all rights reserved, used with permission.

SOUTH SHIELDS, ENGLAND (11-Sep) -- Four-time Olympic gold medalist Mo Farah of Great Britain became the first-ever athlete to win the Great North Run half-marathon three years in a row, defeating American Dathan Ritzenhein by eight seconds after a spirited, 21-kilometer fight from Newcastle to South Shields. On a crisp, sunny morning, the 33 year-old Farah clocked 1:00:04, the slowest of his three winning times here.

"That was brilliant; it was amazing," a smiling Farah exclaimed to the media after the race. He continued: "It was definitely amazing to have so many people cheer for me; that's what drove me to the line."

While British fans might have been expecting a coronation for Farah, the 33 year-old Ritzenhein, a three-time Olympian and world half-marathon bronze medalist, had other ideas. Moving to the lead right from the gun, Ritzenhein was determined to make it an honest race, hitting the first mile in 4:34 and taking the pack through 5 km in 14:15. Britain's Chris Thompson, Kenya's Emmanuel Bett, America's Abdi Abdirahman and Belgium's Bashir Abdi were also in the lead group, all content to tuck in behind Ritzenhein.

With such a strong pace, Thompson was the first to fall back, then Abdi, then Abdirahman, who later complained of a bad side stitch on his right side. By 8 kilometers (about 23:06) it was down to Farah, Ritzenhein and Bett.

In the downhill sixth mile, Farah and Bett accelerated, recording a sub-4:25 split. Ritzenhein fell back slightly and wasn't sure if he had just fallen out of contention.

"We were going so fast already that I thought we had accelerated a lot because it felt harder," Ritzenhein told Race Results Weekly. "And, we came through that mile and they were, like, 4:22. I was maybe 4:25, so that was why. I just tried to inch it back up the next couple of miles."

Farah had the lead through 10 km (28:31), still running with Bett. Ritzenhein could catch up soon, and then take control of the race once again. As the leaders approached the course's highest elevation point just before 15 km, Ritzenhein was beginning to wear down both Farah and Bett. He split 15-K in 42:36 (14:05), and Bett was dropped. Minutes later, Ritzenhein and Farah went through 10 miles in 45:40, well faster than Greg Meyer's 1983 USA record of 46:13.

"I led for 12 miles and I felt strong," Ritzenhein later told reporters. "I thought I might have had Mo sort of on the ropes."

But Farah had one final card to play. He knew from experience that he could attack on the short, but steep downhill which takes runners to the Coast Road about two kilometers from the finish. Farah ran through the roundabout at the top of the hill with Ritzenhein, then shot down the hill, leaving his American rival flat-footed. That's what Kenenisa Bekele had done to him three years ago when the Ethiopian defeated him by one second.

"I remembered Bekele just went, boom!" Farah told the media. "He went down so hard, opened up a gap, and I could never close that gap. So I was like, OK. That's what I did to Dathan. I went as hard as I could and just tried to make a little gap then hold that gap."

Farah's surge was too much for Ritzenhein, who is logging over 100 miles a week ahead of racing the TCS New York City Marathon on November 6. He couldn't match Farah's leg speed and had to settle for second.

"I ran out of steam the last couple of miles and couldn't keep pressing the same pace anymore," Ritzenhein lamented.

Nonetheless, Ritzenhein ran the second-fastest half-marathon time of his career, and his fifth sub-1:01:30. Bett held on for third (1:01:22), with Bashir Abdi in fourth (1:02:03), and Kenyan Duncan Maiyo fifth (1:02:06). Abdi Abdirahman, who is also racing the marathon in New York, finished sixth (1:02:46). Thompson, who appeared distressed at the finish, was seventh in 1:03:35.

Farah, who ended his season here today, seemed genuinely relieved that he had won, and gave Ritzenhein, a former training partner at the Nike Oregon Project, his full respect.

"Dathan made it so hard for me," he said, looking at the American. "We made a great race. I just had to hang for my dear life. But, it was tough today. It was tough."

The women's race also featured gripping late-race drama. With a mile to go, Kenya's Vivian Cheruiyot and Priscah Jeptoo and Ethiopia's Tirunesh Dibaba were all still in contention. Cheruiyot, the 2016 Olympic 5000m champion, was running in only her first half-marathon, and she was doubting herself from the start.

"For me, at the start I was saying, will I finish my first half-marathon?" she admitted to reporters. "I was a bit scared."

Dibaba was the first to let go, leaving the two Kenyans to battle for the win. Cheruiyot knew that Jeptoo, who won this race in 2013, would be a tough opponent.

"Priscah, she's a strong lady," Cheruiyot said glancing at her opponent after the race. "She was fighting, fighting all the way!"

Cheruiyot opened a gap within the last kilometer, and Jeptoo couldn't close it. Running into a slight headwind, she got the win in 1:07:54, just one second up on Jeptoo. Dibaba, who had won here in 2012, was third in 1:08:04.

For Cheruiyot, today's victory came with an extra bonus: it is her 33rd birthday. She said she would celebrate later today and begin her regular seasonal break from training.

"This is my last race," said Cheruiyot. "I'm going to take a break, from two to three weeks."

The top British woman was Charlotte Purdue, who finished sixth in 1:12:13. She's running the BMW Berlin Marathon on September 25th.

One of my prized experiences in media was working with Maurice Greene at the Rio Olympics. Maurice is former athlete who has developed his skill set to include a successful series on Eurosport. I was fascinated by his observations, and his experienced eye. This segment, managed and produced by The Shoe Addicts and shot by Brian Eder, is focused on the men's 110 meter hurdles.
The CityGames is one of the finest and most innovative events on the circuit. I first visited the CityGames in 2012 in Newcastle/Gateshead. I was taken by the crowd on the course, and just how much fun people had watching the meet. The Great Run Company is smart about the athletes that they bring in: some of the most popular Americans and some of the most popular British athletes.
PHOTO: David Rudisha after running a 500m world best of 57.69 at the Great North CityGames in Gateshead, England (photo by David Monti for Race Results Weekly), used with permission.
I met Greg Rutherford there and was impressed how he had really supported the City Games. Mo Farah ran the two mile that year.
David Monti wrote this piece on the City Games. He captured the excitement of the meeting. Like the Boston adidas Boost Games and the Manchester City Games, the sport was taken to the fans, and they loved it.
This is an event series that should be part of our sport. Let us see how it transfers in 2017.

The long one is one of the key pillars of our training program. Arthur Lydiard believed in a weekly long run of 90 minutes or more. We will build up to that. The key on a long run is to run at a pace where you can have a conversation. As your fitness improves, your speed and strength will progress.

image2.JPGFord Palmer, Kylie Muldar, David Torrance, HOKA ONE ONE Long Island Mile, photo by Jeff Benjamin

Run your long runs with your friends, and enjoy the view of the trails. And talk about your racing and how you can improve it.

Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.

Cross country racing in the U.S. for high schoolers are mostly around 5k. The difficulty of courses is up to the local coach who developed the course.

Early season races are ways to check one's fitness and figure out what works and what does not. In your first race of the season, get out well, and see how you can run the course. Remember to increase your pace over the last 800 meters.

After the race, remember to cool down and write down how your race went.

Avila_EricLeds-USOlyTr16.jpGEric Avila, photo by

What a great end to the 2016 Diamond League season! Some fine performances, but two American records stand out!

Sandi Morris became the second women to clear 5.00 meters outdoors in the pole vault. Sandi Morris set MR, Diamond League records, World Leader and American record!

In the women's 5000 meters, Shannon Rowbury took fifth in the 5000 meters, setting a fine AR of 14:38.92!

Evan Jager had a huge battle with Conseslus Kipruto in the steeplechase, which was very exciting to see!

Watch for more coverage of the Brussels DL over the weekend!

Rowbury_ShannonR-USOlyTr16.jpGShannon Rowbury, photo by

Morris_Sandi-OlyTr16.JPGSandi Morris, photo by

Morris clears five meters

BRUSSELS (BEL, Sep 9): The jubilee 40th edition of AG Insurance Van Damme Memorial was a special one. World lead and top result five meters in women pole vault with world record attempts after 10 pm. All that by Sandi Morris. Ayana and Kipruto tried but the season is long. But not for Semenya or Forte who showed improvement and specially for Thompson who equaled the meet record in women 100 m. From three Belgian events one brought the win, by Thiam in high jump.

Event by event


200 m: Great race with Julian Forte setting a PB of 19.97 to edge out Adam Gemili who was also given a PB of 19.97. Churandy Martina third in 19.98. Edward was before the race the DR winner for third time in a row.
400 m (non-DL): Luguelin Santos clocked 45.02 ahead of Jonathan (45.55), Dylan (45.61) and Kevin (45.67) with Watrim fourth close to PB.
800 m: Adam Kszczot came from first to last in the last 100m to win in 1:44.36 ahead of Kipyegon Bett (1:44.44) and Amel Tuka (1:44.54). Diamond Trophy for Ferguson Rotich who was fourth.
1500 m: Big surprise with Timothy Cheruiyot taking two seconds off his PB with 3:31.34 ahead of Abdelaati Iguider (3:31.40) and Asbel Kiprop (3:31.87) who gets the trophy for 3rd time after 2010 and 2015.
3000 m SC: No WR but Conseslus Kipruto completed an unbeaten Diamond League season in 8:03.74 ahead of Evan Jager (8:04.01). And wins the trophy too for second time after 2013.
110 m H: Orlando Ortega 13.08 to confirm the Diamond race ahead of Pascal Martinot-Lagarde (13.12 SB).
Long jump: Luvo Manyonga 8.48m PB (and 2nd best 2016) to comfortably beat Fabrice Lapierre (8.17m, he gets the trophy).
High jump: Erik Kynard 2.32m to defeat Mutaz Essa Barshim and Robbie Grabarz on countback. And wins the Diamond Race.
Discus: World-leader Daniel Stahl confirmed top form with 65.78m ahead of world champion Piotr Malachowski (65.27m, 4th Diamond Trophy win) and surprise of the season Austrian Weisshaidinger.


100 m: Fourth sub-10.8 clocking in succession with Elaine Thompson equalling Fraser-Pryce's MR of 10.72 ahead of Dafne Schippers (10.97). She also gets the trophy.
400 m: On her DL debut over one lap, Caster Semenya produced a strong last 50 metres to clock a PB of 50.40 ahead of Courtney Okolo (50.51) and Stephenie-Ann McPherson (50.51, DR winner).
5000 m: No WR but Almaz Ayana ran under 8:30 for the last 3km to win in 14:18.89 MR (and Diamond Race) ahead of Hellen Obiri (14:25.78). Shannon Rowbury fifth in a US record of 14:38.92. Six of the top eight with PBs.
100 m H (non-DL): Jasmin Stowers 12.78 ahead of home favourite Anne Zagre (12.82).
400 m H: Season's best of 54.47 for Cassandra Tate ahead of Sara Petersen (54.60). And that decided the trophy as Doyle was only 5th.
High jump (non-DL): Olympic heptathlon champion Nafissatou Thiam cleared 1.93m to defeat three jumpers on countback.
Triple jump: Caterine Ibarguen 14.66m in the last round to claim another win and and fourth Diamond Trophy in a row.
Pole vault: Performance of the night with Sandi Morris clearing 4.88m and 4.94m on her first attempts before clearing 5.00m to join Isinbayeva and Suhr in an exclusive club. Also WL, US outdoor record, meet record and Diamond League record. Outdoors five only by Isinbayeva six times. Stefanidi second 476 and had the trophy already before today.
Javelin: Madara Palameika capped off fine DL season with a Latvian record of 66.18m to defeat Barbora Spotakova (63.78m) and got the trophy.

Scott Smith is an athlete sponsored by HOKA ONE ONE for the HOKA ONE ONE Northern Arizona Elite Club. This is part of the HOKA ONE ONE Elite athlete interview series, sponsored by the HOKA ONEONE Postal nationals. To learn more about the Postal Nationals, please go to
This is Moments of Larry, recapping Day five of the Rio Olympics Track & Field Schedule. The videos were produced and managed by the Shoe addicts and shot by Brian Eder. I have done ten days of these videos to recap the amazing ten days of track & field that we had in Rio! I hope you enjoy!

Tully_Nicole-Pre16.jpgNicole Tully, photo by

The nature of cross country running is that one develops as a squad. The more you put int, the better you get. The relationships formed, ater running together for several months can last lifetimes. My best friend, 40 years after we finished high school cross country is still Bob, my high school team mate and training partner.

Here's your Day five workout for Week 3, September 9, 2016:

Friday, September 9, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Mo Farah took our photo, by Larry Eder



Updated September 8, 2016

This picture was taken in Newcastle, before the Great City Games and Great North Run. Mo Farah and Greg Rutherford were there, and Mo Farah, with no prodding from us, picked up my brother's camera and took this wonderful picture of us. Mo Farah and Greg Rutherford would be back this year (2016), we will not, but will be thinking of two of our favorite athletes.

The Brothers Eder, Larry and Brian, photo by Mo Farah

It had been a very long season for Mo Farah. From February 2015 to September 2015, the racing was the easy part for Mo Farah. Constantly under media scrutiny, anyone would be excused for getting a little annoyed.

Carter_Michelle-Brussells16.jpgMichelle Carter, won Brussels DL, photo by

Adams_Valerie1b-Brussells16.jpgValerie Adams, won the Diamond League, photo by

Carter wins, Adams gets the trophy

Olympic winner Michelle Carter has won the shot put competition of the AG Insurance Memorial Van Damme with 19.98, which took place in the heart of Brussels on the eve of the meeting. New Zealand's Valerie Adams took second 19.57 to clinch her fifth overall victory in the IAAF Diamond League. Third Olympic bronze medalist Anita Marton 19.11, the remaining putter with 18+ result was US Brittany Smith as fourth 18.66. The athletes clearly enjoyed this unique change of environment at Brussels Grand Place. "This is by far the most beautiful location I have ever competed at," said an excited Michelle Carter. "It was pure fun. I love Brussels! "It's a fantastic setting for shot putting, it was very special," Valerie Adams agreed. "What a big, enthusiastic crowd as well, they were amazing! Getting to play our own songs during our attempts gave us an energy boost too. It was brilliant!"

Ayana_Almaz1b-OlyGame16.JPGAlmaz Ayana, photo by

Two fast times expected
BRUSSELS (BEL): Except of Diamond Trophy fights in 10 events (5 are clear and one finished on Thursday), many national headlines and Man vs. Machine 600 m race two fast competitions are expected at the jubilee 40th AG Insurance Van Damme Memorial. Almaz Ayana in the 5000 m and Conseslus Kipruto in steeple. Both want come close to World records. Duel of the evening should be the women 100 m Thompson vs. Schippers. Another top question is what Caster Semenya will do against the 400 meter specialists.

Event by event

200 m: In-form Churandy Martina faces Olympic bronze medallist Christophe Lemaitre and Rio finalists Adam Gemili, Alonso Edward and Ramil Guliyev.
DR: Edward already confirmed.

400 m (non-DL): Last event of the programme includes all three Borlee brothers against the likes of Luguelin Santos and Vernon Norwood.

800 m: Top field including Olympic bronze medallist Clayton Murphy, Rio fourth and fifth-placers Pierre-Ambroise Bosse and Ferguson Rotich and Paris DL winner Alfred Kipketer. And don't discount Adam Kszczot and Amel Tuka.
DR: Rotich or Bosse, small chance also for in-shape Kipketer.

1500 m: Olympic silver medallist Taoufik Makhloufi faces a large Kenyan contingent including world champion Asbel Kiprop and Elijah Manangoi on his return from injury.
DR: Kiprop could be second and still wins, Manangoi only one who can beat him.

3000 mSC: Olympic champion Conseslus Kipruto will attack Saif Saaeed Shaheen's World record of 7:53.63 set at this meeting in 2004. First sub 8 of the year another target.
DR: Kipruto already confirmed.

110 mH: Orlando Ortega begins as the favourite with Olympic champion Omar McLeod absent. Bronze medallist Dimitri Bascou also starts.
DR: Ortega already confirmed.

Long Jump: Olympic silver medallist Luvo Manyonga and fourth-placer Jarrion Lawson are favoured.
DR: Gao or Lapierre for the trophy, slight chance also for Forbes.

High Jump: Another head-to-head between Mutaz Essa Barshim and Bogdan Bondarenko. In-form Robbie Grabarz and Erik Kynard could also challenge.
DR: Between top 4 in the standings only 6 points difference. But Barshim looks to be in top shape and he likes the meet.

Discus: World champion Piotr Malachowski is the only Olympic medallist in action. Lausanne winner Philip Milanov will be looking to close his season with a win on home soil.
DR: All set for Malachowski, his country-man Urbanek has theoretical chance.

100 m: Elaine Thompson (10.70) and Dafne Schippers (10.83) are by far the fastest on 2016 form and the Jamaican is looking for the meeting record of 10.73.
DR: Thompson 30, Schippers 22 looks clear. Schippers would need to win and Thompson third.

400 m: Olympic bronze medallist Shericka Jackson faces Rio fourth-placer Natasha Hastings and sixth-placer Stephenie-Ann McPherson along with 49.71 performer Courtney Okolo. And what could do the 800 star Semenya?
DR: McPherson 31 and Hastings 28, that is the fight for the trophy.

5000 m: After two near misses before Rio, Almaz Ayana will attack Tirunesh Dibaba's eight-year-old world record of 14:11.15. Olympic 10,000m fourth-placer Alice Aprot also starts. Meet record 14:25.43 should go.
DR: Ayana looks clear, small chance for Obiri.

100 mH (non-DL): European champion Cindy Roleder faces Jasmin Stowers and team-mate Nadine Hildebrand in a wide open race.

400 mH: Could be a European win with world champion Zuzana Hejnova, European champion Sara Petersen and Eilidh Doyle the favourites as Dalilah Muhammad already ended her season.
DR: Doyle 36 and Tate 30.

Triple Jump: Caterine Ibarguen is the outstanding favourite again.
DR: Ibarguen confirmed.

High Jump (non-DL): Olympic heptathlon champion Nafissatou Thiam faces Levern Spencer and Svetlana Radzivil on home soil. All three jumpers have cleared 198 this year.

Pole Vault: Will Sandi Morris or Ekaterini Stefanidi challenge Isinbayeva's meeting record of 493 cm?
DR: Stefanidi confirmed.

Javelin: Field includes European champion Tatsiana Khaladovich, Olympic bronze medallist Barbora Spotakova and Diamond race leader Madara Palameika.
DR: Looks good for Palameika 39, Mitchell has the possibility with 25 but Palameika would need to be under 4th place and that does not look real.

Fritz Huber of asked several sources from within our sport on their thoughts on the reasons why there is a renaissance in American distance running. I was fortunate to be one of those sources.

The piece, shown below is well done. Fritz Huber has a nice, relaxed style and he should get more pieces on Outsideonline: he understands his subjects and communicates that knowledge.

The overall U.S. team performances were excellent. The best medal count since 1932 and, there were many who performned quite close to medals. The field events were well represented as well. However, some of our strongest events historically were less than stellar.

The more traditional events for the U.S. success could learn from the renaissance in American distance running and in field events. Everything in U.S. distance running has been questioned over the past 20 years. The exchange of ideas among coaches and athletes is key in changing current paradigms in our sport.

With a refreshed apporach to those events, the U.S. should gain even more medals in the future.

Hills are the magic elixer for distance runners. The great, late Arthur Lydiard, the New Zealand milk man who made his country the king of distance running in the 1960s, loved hill workouts. So did Lasse Viren, who won the 5k/10k in Munich and Montreal, used hills to get him fit when his achilles were bothering him.

Manzano_Leo1a-USOlyTr16.jpgLeo Manzano, photo by

Our hill workouts are gradual. But, again, another tip! As you train to run uphill, you should also consider, perhaps on Saturdays without races, or after races, consider three times a 800 meters downhill, focusing on running downhill relaxed, and with as little braking as possible. 1968 Boston champion Amby Burfoot told me that, before Boston, he would do mile repeats, gobs of them, running downhill to prepare for the deceptive downhills in Boston.

Thursday, September 8, 2016: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

If you get a chance, please check out

Adams_Valerie-Lausanne16.jpgValerie Adams, photo by

Carter_MichelleW1-Rio16.JPGMichelle Carter, photo by

Marton_AnitaW-Rio16.JPGAnita Marton, photo by


BRUSSELS (BEL): A special DVD was published for the jubilee with the title: 40 years Memorial Van Damme - A memorable story.

BRUSSELS (BEL): In the man vs. machin race the car racer Bert Longin will compete on Friday evening in a car driven by solar energy against the Kenyan 800 m specialist Nicholas Kipkoech in a 600 m competition. For two years 21 students developed the car powered by solar energy. "Race on an athletics track is something very different. There is no room for error. Our car has no top start, so Kipkoech will certainly take the lead. But later the car can achieve 100 km/h speed," said Bert Longin.

BRUSSELS (BEL): Already on Thursday evening women shot put Diamond Race 2016 will be finalised. All three Rio medalists will compete with Michelle Carter, Valerie Adams and Anita Marton. With 46 points Adams is already confirmed winner. At the Brussels Grote Markt also national men shot put event will be held. Another special edition will be the duel between Brussels Mayor Yvan Mayeur and Alain Courtois who is first Alderman responsible also for Sports in the city.

BRUSSELS (BEL): Elodie Ouedraogo and Olivia Borlée have Wednesday night during the gala dinner of the AG Insurance Memorial Van Damme in the Colonial Palace in Tervuren presented their clothing collection 42|54. The numbers are referring to the time that Elodie and Olivia along with Hanna Marien and Kim Gevaert ran in the final of the 4x100 meters at the Beijing Olympics in 2008. Athletes including Natasha Hastings, Jeneba Tarmoh, Inika McPherson among others with former athletes and professional models presented the clothing in the presence of numerous personalities including IAAF President Sebastian Coe.

BRUSSELS (BEL): Special high jump competition was added into the programme after Nafi Thiam won heptathlon gold in Rio. She will face on Friday US Inika McPherson, Uzbekistan´s Svetlana Radzivil, Levern Spencer of St. Lucia, Yulia Levchenko from Ukraine and another Belgian Hanne Van Hessche.

Collins_KimQ-Worlds16.jpgKim Collins, photo by

Collins to continue next year
ROVERETO (ITA): The fastest 40+ aged sprinter Kim Collins had two fast races recently when he won in Berlin and was second in Rovereto. "I will definitely compete next year. In the indoor and outdoor season. You can count with me," he said for for EME NEWS recently. In the indoor season without global event he can compete in the IAAF World Indoor Tour and with London 2017 Worlds participation it could be his 9th at the event.

Runblogrun opines: Kim Collins won the 100 meters in 2003 in Stade De France. In 2011, he almost stole the 100 meters once again, taking the bronze as Yohan Blake took the gold in Daegu. In 2015, Kim Collins had an amazing indoor season and in 2016, Kim sets a PB and also wins, among others, ISTAF Berlin and the Manchester City Games! A class act, and a really fun person, Kim Collins has many fans in the sport, who love to see a 40 year old guy, who has raced more than half his life, take out a few of the young sprinters!


At the 1992 Olympic Trials in New Orleans, L-R, Joe Newton, Longtime York runner and volunteer -the Late Vito "Fido" Purpura,The Late Dr. John Durkin,Jeff Benjamin
The word came out in August, that this would be the last season for coaching icon Joe Newton. Jeff Benjamin sent me a note about it and reached out to Craig Virgin and Jim Spivey for their thoughts on Joe Newton.
Joe Newton has changed generations of athletes's lives with his coaching and his encouragement. RunBlogRun, American Track & Field and the RunningNetwork wish Joe the very best in his final season and in his retirement (if that actually exists for such a high energy man).
Well, sportsfans, here you go! Moments of Larry, and my favorite moments from Day 1, August 12, 2016 in wonderful Rio. At the Engenhao Stadio Olimpico, the fans who were there were entertained each and every session, by the outstanding performances of the athletes! Here is how I saw Day 1. This series was managed, produced and edited by The Shoe Addicts. Thanks to my brother, Brian, for sharing ten wonderful days with me in Rio.

The Memorial Van Damme meeting is one of the finest meets on the circuit. I have been fortunate to visit the meeting on two occasions. The meet honors one of the finest athletes of his era, Ivo Van Damme, silver medalist at 800 meters and 1,500 meters in 1976.

The meet is the final event of the Diamond League series and there will be some battles. Here are some of the key battles over the middle distances, as Justin Lagat, our Kenyan correspondent, sees them!

Avila_EricLeds-USOlyTr16.jpGEric Avila, photo by

The building up of endurance is a long term concept. The relaxed runs allow you to recover the tempo runs and hill repeats. Enjoy each run as much as you can, enjoy the time with your team mates.

Wednesday, September 7, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

If you get a chance, please check out

This is the intro to the new series, Moments with Larry. This is my top ten moments from the Rio 2016 Olympics. Special thanks to my brother Brian for shooting the video and the Shoe addicts for the amazing production values. This was fun to do, I hope you enjoy it!
Maurice Greene joined RunBlogRun while we were in Rio for the Larry & Mo show. The 2000 Sydney gold medalist and 2004 Athens bronze medalist spoke with us on many of events at Rio, from the 100 meters to the 400 meters. This segment is all about the 100 meter hurdles, and the strength in the women's hurdle events in the U.S. Maurice was fun to work with and his comments provided more of an appreciation of the events in Rio! Thanks, Maurice!

One of the most exciting series of moments in Rio was the seven medals in the middle distances for Team U.S.A. Each one of them ran cross country while in high school and college. Coincidence? I think not. Cross country is a great way to get involved in our sport. That is why we support our cross country training program, and have done cross country training programs since 1998. We hope that you find it helpful!

MenStart-5thAve16.JPGColby Alexander, Leo Manzano race in the Fifth Avenue Mile, photo by

Tuesday, September 6, 2016: 1-mile warm-up; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

If you get a chance, please check out

Crouser_RyanFEQ-OlyTr16.JPGRyan Crouser, winner in Zagreb, photo by

Crouser meet record 22.28
ZAGREB (CRO, Sep 5): Great shout put at Zagreb Fountains during 2nd Ivan Ivancic Memorial as part of Zagreb IAAF World Challenge meet. Olympic winner Ryan Crouser improved the meet record by 6 cm to excellent 22.28 (his second best of the career). Second New Zealand´s Tomas Walsh bettered his own Oceanian record from Zurich by 1 cm to 22.21. Both achieved their top mark in round 5. Third US newcomer on the circuit Darrell Hill 21.44 (2nd best of his career) and fourth Congo´s ISTAF winner Frank Elemba 20.89 (3rd best of his career) still ahead of World champion and Olympic silver winner Joe Kovacs 20.42 (second best 20.35). Sixth Serbian Asmir Kolasinac 20.42 (second best 20.16) and seventh in his last meet double Olympic winner Tomasz Majewski 20.24.


Tomasz Majewski, photo by

Tomasz Majewski, 2008 and 2012 Olympic champion, had his last competition in Zagreb, this is the tribute we did for the Big Guy yesterday:

Collins_KimFL-World11.jpgKim Collins, photo by

The world's oldest elite sprinter, Kim Collins, ran his personal best (9.94) earlier this year. Well, at ISTAF Berlin, in September 3, Kim not only won, but ran 10.07. The 41 year old sprinter told RBR back in May that he still enjoyed sprinting and gave credit to the support of his family and his wife.

Rudisha_DavidFH1-Rio16.JPGDavid Rudisha, photo by

David Rudisha won the Olympic Games 800 meters in 1:42.15. In Berlin, David kept his winning ways and won in 1:43.31, ending his 800 meter racing for the year. He will be racing a 500 meters race in Newcastle, UK in the Great Run.

Lagat_Bernard-USOlyTr16.jpGBernard Lagat, photo by

Bernard Lagat ran his last track race, a 3000 meters in Berlin. The 2016 fifth placer in the Olympic 5000 meters, Bernard Lagat ran a fine 7:43.3 in his announced last track race. Next weekend, Bernard is going to run the Great City Games mile as he moves to the roads. Bernard Lagat is one of the most popular athletes on the circuit. Bernard also understood and appreciated how supporting media with interviews and comments was good for his relationships with his sponsors and meets. My favorite moment with Bernard was his 1500m and 5000m wins in Daegu, with those thrilling last straight sprints. We wish Bernard the very best and hope he stays involved with our sport!

Centrowitz_MattFL-Rio16.JPGMatthew Centrowtiz, photo by

David Hunter wrote several columns for us from Rio. Juggling his daily travel, track observations and site seeing in Rio, David put together some fine pieces from Rio, and this is the culmination of that series, with his Top Ten Moments from Rio. Read and Enjoy!

Cross country season is on and running for Fall 2016! Results from Milesplit and Dyestats are all over the twittersphere, great video and pictures get one excited. For me, the opening of cross country is typically near the end of September when I go to the Stanford Cross Country Invitational.

Alexander_Colby-5thAve16.JPGColby Alexander, photo by started August 23. The two mile postal event is one of the most simple but also most fun events to add on for a cross country season. We used to do two miles postals at beginning and end of the season. My dream is that every high school cross country program in the US signs up and does the postal!

I hope everyone enjoys the last weekend of summer. Here is your workout for Monday, September 5, 2016:

Asher-LaLovaFH-Euro16.jpgDina Asher-Smith and Ivet Lalova, 2016 European Champs, photo by

BIRMINGHAM (GBR): UK Athletics has revealed it could place a bid for the 2022 European Championships, informs the Daily Telegraph. "Obviously, all the focus is on 2017. But if it's a huge success, as we absolutely believe it will be, then I'm sure the appetite will be there to go again for another big event," said chief executive Niels de Vos.

Suhr_Jenn-NBin16.jpgJenn Suhr, photo by

ROCHESTER (USA): Jenn Suhr has ended her season due to a virus which she picked up during the Olympics. "Unfortunately Jenn has not recovered forcing us to cancel the rest of our competitive season. Jenn had to return again to doctors today for help after what has been a 23 day virus. This has been an unbelievable episode. It has cost us in many ways. Hoping to be back soon. Jenn will come back strong from this as she always has. This was a monster virus, soon to be a bad memory. Her health is not in danger, she is not contagious. Just taking a long time to recover. Thanks again for the support," said her coach and husband Rick on Facebook.

The shot put is one of my favorite disciplines in track & field. The event has had, for the past decade, a phenomenal group of male and female athletes. Colorful, witty, and competitive, many meets have just not appreciated the excitement that a well-produced shot put competiton can produce.

Majewski_TomaszQ-Rio16.jpgTomasz Majewski, Rio 2016, photo by

One of the finest athletes in the shot put for the past decade has been Tomasz Majewski, the 2008 and 2012 Olympic champion. Tomasz is the quiet and thoughtful Polish giant of the shot put.

Tomaz Majewski will retire from shot put competition on Monday, September 5 in Zagreb.

I wanted to write some thoughts down on Mr. Majewski and his magnifiscent performances in two Olympics. I will miss the Silent Giant.

Majewski_TomaszQwide-Rio16.jpgTomasz Majewski, Rio shot put, photo by

Big Men's Shot Put in Zagreb!


Crouser_RyanR-RioOlyG16.jpgRyan Crouser, Rio gold medal, photo by

Kovacs_JoeWide1-RioOlyG16.jpgJoe Kovacs, Rio silver medal, photo by

Walsh_TomWide-Rio16.JPGTomas Walsh, Rio bronze, photo by

ZAGREB (CRO): All three Olympic medalists will clash in the men shot put in Zagreb on Monday evening with Ryan Crouser, Joe Kovacs and recent Oceanian record holder Tom Walsh. Also in his last competition of the career Tomasz Majewski from Poland. Former World indoor champion Ryan Whiting and best Croatian Stipe Zunic will also be there. Other Balkan throwers will be Asmir Kolasinac and Kemal Mesic. Fresh winner from Thum Czech Tomas Stanek is also coming as is recent ISTAF winner Frank Elemba from Congo. Crouser with Kovacs and Zunic on Sunday opened the new facility where the competition will be held in the area close to Zagreb Fountains. The main programme of the meet will be held on Tuesday.

Daniel Stahl_Deca.jpgDaniel Ståhl, photo by Deca Text & Bild

Jonas Hedman, founder of, provides RunBlogRun with columns on the performances and athletes of Scandinavia. Here is a column that Jonas did for us last week on the Swedish Championships.

Rudisha_DavidFV-OlyGame16.jpgDavid Rudisha, photo by

Rudisha 1:43.31, Semenya 1:55.68, German javelin show

BERLIN (GER, Sep 3): Fast times in the 800 m provided some of the highlights of the 75th edition of the ISTAF meeting (IAAF World Challenge). David Rudisha clocked 1:43.31 to defeat world junior champion Kipyegon Bett who set a big lifetime best of 1:43.76 while Caster Semenya dominated the women's 800m in 1:55.68 ahead of Francine Niyonsaba (1:57.58), Eunice Sum (1:57.95) and Joanna Jozwik (1:58.20). The highlight of the in-field was a top-level men's javelin with Johannes Vetter improving his PB to 89.57m ahead of Julian Weber who improved his best ever mark to 88.29m. Andreas Hoffmann set a season's best of 85.42m while Olympic champion Thomas Rohler could only manage fourth behind his three team-mates with 82.55m. In the women's javelin, Christina Obergfoll ended her illustrious career with victory on home soil with 64.28m ahead of Kathryn Mitchell (62.20m) with Olympic champion Sara Kolak only fourth (59.67m). Lukas Weisshaidinger won the discus with 66.00m ahead of world champion Piotr Malachowski (65.39m) and Robert Harting (63.23m) what was first Austrian win at this meet since 1979. Franck Elemba (20.67m) and Michelle Carter (19.68m) took the wins in the shot put with Carter beating Valerie Adams (19.63m) in a repeat of the Olympics. Other track highlights included Kim Collins' 10.07 in the 100m, Gina Luckenkemper's 22.92 in the 200m, Cindy Roleder's 12.65 in the 100m hurdles ahead of Jasmin Stowers (12.72) and David Omoregie's 13.24 (13.238) PB in the 110m hurdles just ahead of Pascal Martinot-Lagarde by 0.001 (13.239). World junior champ[ion Caroline Chespol, 17, won the steeplechase with 9:25.49 ahead of European champion Gesa-Felicitas Kruase (9:30.95) while Augustine Choge won the 3000m in 7:43.00 ahead of Bernard Lagat (7:43.63) in his final track race. Elsewhere Kostas Filippidis cleared 5.72m to beat Olympic champion Thiago Braz on countback while Jazmin Sawyers won the long jump with 6.62 (Olympic winner Tianna Bartoletta 3rd 649) and Chris Carter triple 17.01.

This is the final day of Week 2 for the HOKA ONE ONE Long Island Mile. It is day 7. The long run is one of the most important workouts of the week. As we build to a 90 minute run, the long run helps build your endurance, strength and overall fitness.

Alexander_Colby-5thAve16.JPGColby Alexander, photo by

Colby Alexander took third in the NB Fifth Avenue Mile on Saturday, September 3. Colby, Matt Centrowitz and Eric Jenkins battled down Fifth Avenue running a mile just over 3:50!

We start out at six miles as it is a doable run. For those more advanced, you can go 7-8 miles, but the idea is the same. Relaxed running, with friends, in a park or on trails. Enjoy your daily workouts and this is a good one to enjoy.

Sunday, September 4, 2016, Long Run Day : Easy 6-mile run on grass or dirt with friends.

The New Balance Fifth Avenue Mile is the first time that New Balance and NYRR have come together to produce the iconic mile. They did it in stellar fashion, with Jenny Simpson winning the mile for the fifth time and Eric Jenkins, using that speed that kept him as a swift Duck, and now a member of the Nike Oregon Project, upset a field that included Olympic champion Matthew Centrowtiz.

What was important to me was the coverage. A fine streaming video, as they had done just days before, in the HOKA ONE ONE Long Island Mile, was managed and produced by USATF.TV and Runnerspace. Fine commentating, and thoughtful shots of the race, where I, the viewer, felt like I was almost on the truck, next to David Monti, listening to his pithy comments.

We are seeing the future of the sport, and the way that the sport can reach 14-22 year olds, the prize demographic for global sponsors. To do that, we must produce high quality productions like we saw this past week!

Here is Chris Lotsbom's fine coverage of the Fifth Avenue Miles for 2016!

Simpson_JennyFH1-Drake13.jpgJenny Simpson winning 2013 version of Drake Relays, photo by

DES MOINES (USA): Former top high jumper Brian Brown informed that he is ending as Meet Director for the historic Drake Relays in Des Moines. He also said that Hy-Vee, the presenting sponsor has renewed their commitment to the Drake Relays for 5 years beginning this past Relays. Drake just completed the installation of a brand new Mondo track surface. Video board and sound system also were replaced this summer totaling 2.5 Million improvements to Drake Stadium. The dates of the 2017 Drake Relays are April 26th - April 29th and will feature a host of "Rio Rematch" events.

RunBlogRun opines: Brian Brown will be sorely missed at the Drake Relays. His legacy, however, the support of Hy-Vee, one of the finest sponsors of our sport in decades, will continue! We hope that the new leadership at Drake Relays understands and appreciates the unique relationship that they have with Hy-Vee, which has put in over a reported $500k a year into Drake Relays for the past six years!

Dibaba_Genzebe1a-Paris15.jpgGenzebe Dibaba, photo by

STOCKHOLM (SWE): The Globen Galan indoor meeting in Stockholm will not take place in 2017. "This year's event in mid-February had no title sponsor, and it is a continuing uncertain financial situation which has led the organisers, athletics clubs, Hässelby SK and Spårvägens FK, to cancel the competition in 2017," informs organisers. The meet was also suppose to be part of IAAF World Indoor Tour 2017 with Dusseldorf, Karlsruhe, Boston and Birmingham.

RunBlogRun opines: There have been troubles in Sweden on the athletics meetings front since 2012, when the long time meet director at DN Galan left. The support of the clubs was important, but a powerplay and lack of charismatic leadership has hurt both the outdoor event and now the indoor event. We hope that sponsors in Sweden see the value in supporting the sport and the development of another generation of fine Swedish athletes.

Walsh_TomWide-Rio16.JPGTomas Walsh, photo by

Walsh 22.20 Oceanian record
ZURICH (SUI, Sep 1): In the summary of superb athletics evening one Diamond League record, two meet records and one continental record. Full house, great weather, excellent TV production made this a remarkable Weltklasse. Top mark 22.20 in shot put, top duel Thompson vs Schippers in 200 m. For first time since 2011 two shot putters in one competition went over 22 meters.

Event by event


100 m: Asafa Powell notches up his first win in Zurich in a decade in 9.96 (his 97th sub 10) to seal the Diamond race just ahead of Ben Youssef Meite in third in 9.99.
400 m: LaShawn Merritt 44.64 ahead of fast-finishing Bralon Taplin in 44.70 and confirms DR win.
5000 m: Hagos Gebrhiwet 13:14.82 and seal the Diamond Trophy. Evan Jager followed the pacemakers but was run down on the last lap in third in 13:16.86. Bernard Lagat sixth in 13:19.76 in his last Diamond League race.
400 mH: Kerron Clement with his trademark late finish to claim victory in 48.72.
Triple jump: Christian Taylor 17.80m to beat Jonathan Edwards' 20-year-old meeting record by one centimetre.
Pole vault: Renaud Lavillenie and Sam Kendricks shared the win at 5.90m. They did not continue with jump-off. Thiago Braz retired after clearing 5.84m.
Javelin: Jakub Vadlejch satisfaction after Rio as he won the Diamond Race with his third win in succession with 87.28m ahead of Olympic champion Thomas Rohler (86.56m).
Shot put: Tom Walsh improves Ocenanian record to 22.20m to defeat Olympic champion Ryan Crouser (22.00m) for the second time since Rio and winning the Trophy. World champion Joe Kovacs third with 21.20m.


200 m: Brilliant head-to-head with Elaine Thompson pipping a faltering Dafne Schippers, 21.85 to 21.86. Allyson Felix third in 22.02.
800 m: Caster Semenya 1:56.44 to continue her unbeaten streak ahead of Francine Niyonsaba (1:56.76) and Margaret Wambui (1:57.04) in a repeat of the Rio order.
1500 m: Close between Shannon Rowbury and Laura Muir with the American finishing strongly to win in 3:57.78 to Muir's 3:57.85. Top six broke the sub-four minute mark. Muir gets the trophy as Kipyegon only 7th.
3000 SC: Meet record of 9:07.00 for world record-holder Ruth Jebet ahead of world champion Hyvin Kiyeng (9:10.15).
100 mH: Not a super-fast time but Kendra Harrison closes her season with her tenth win of the season in 12.63.
400 mH (non-DL): Shamier Little returns to form with 53.97 to win ahead of Sara Petersen (54.22) and Eilidh Doyle (54.55).
4x100 m (non-DL): Jamaica 41.65 to round off with programme and Zurich trophy (just 0.05 behind MR) with the US DQ'd after a late exchange between Felix and Tarmoh.
Long jump: Brittney Reese won with 6.95m but Ivana Spanovic sealed the Diamond Race already before in second with 6.93m.
High jump: Ruth Beitia 1.96 was enough and wins the Diamond Race.
Discus: Sandra Perkovic finished the Diamond League season unbeaten with 68.44m to claim her fifth Diamond Race win. All four valid throws would have won tonight. She as only one has full DR points from all events.

Eccleston_Hoka_LI_Mile_2016_Jane_Monti.jpgPHOTO: Amanda Eccleston after winning the 2016 Hoke One One Long Island Mile (photo by Jane Monti for Race Results Weekly), used with permission.

Merber_Torrence_Hoka_LI_Mile_2016_Jane_Monti.jpgPHOTO: Meet director Kyle Merber and winner David Torrence after the 2016 Hoka One One Long Island Mile (photo by Jane Monti for Race Results Weekly), used with permission.


By David Monti, @d9monti

(c) 2016 Race Results Weekly, all rights reserved, used with permission.

HUNTINGTON STATION, N.Y., USA (31-Aug) -- With powerful homestretch runs, Amanda Eccleston and David Torrence retained their Hoka One One Long Island Mile titles here tonight at St. Anthony's High School in warm, humid, and breezy conditions. Eccleston clocked a meet record of 4:26.87, while Torrence ran 3:54.99, about two seconds slower than his the event record time of 3:53.91 he set last year. About 1500 spectators, many of them standing on the track, watched the races.

Eccleston, 26, was content to follow the early tempo set by pacemaker Stephanie Herrick who took the lead pack through the quarter mile in a just-right 67.1 seconds. Eccleston ran in the first third of the already strung-out field behind Shannon Osika, Lauren Johnson and Nicole Tully.

"I was just telling myself to be patient," Eccleston told Race Results Weekly. "I don't want to go to early and blow up at the end."

The halfway mark was reached in a still-honest 2:13.8, and there was no change in the running order. Herrick pulled aside about 100 meters later, and Johnson took up the lead with Osika and Eccleston in tow. Eccleston, who finished fourth at the 2016 USA Olympic Trials in the 1500m, felt confident and bided her time.

"I got a little antsy, wanting to make my move," Eccleston said. "Then when I went I wanted to make it hard enough that nobody would sneak up and kind of snag it."

Rounding the final bend, Eccleston eased away from Johnson and Osika as she entered the homestretch. Her form still crisp, she glided home with a sub-67 last lap to clinch the win and a $3000 payday. Johnson finished second (4:28.18) and Osika third (4:28.85). The 2015 USA 5000m champion, Nicole Tully, finished fourth in 4:30.74.

Eccleston races next at the New Balance Fifth Avenue Mile on Saturday. She said she definitely saved something for that event.

"I don't feel like I had to zap my legs on this one," said Eccleston with a sly laugh. "I'm ready for Fifth Ave. to fee a lot harder."

Torrence, 30, who represented Peru in the Rio Olympics in the 5000m, had to battle harder than Eccleston to retain his title. After the starter's pistol failed and the athletes were called back to the line, Torrence was left flat-footed when the gun actually went off.

"I got off the line really bad and I just tried to move up, and get up to the front, get up to the front," Torrence told Race Results Weekly.

Pacemaker Declan Murray got the field through the first quarter in about 57 seconds with Canadian Olympian Charles Philibert-Thiboutot, meet director Kyle Merber, and former football player Ford Palmer up on front. The pace softened to 59.1 seconds for the second quarter, then eased off even more in the third quarter (59.8) after Murray retired. Torrence was in fifth position waiting for something to happen, when Philibert-Thiboutot made his play for victory.

"With about 300 meters to go Charles took off," said Torrence. "I was trying to match his speed and not push. Then kind of like last year, repeat, he kind of started to fade."

At the top of the homestretch Torrence seemed to pause as he came around the Canadian, then made one final surge for home.

"I was just digging hard that last 100 to hold everyone off," Torrence said. "Maybe I was taking a deep breath sort of, and then OK, give it all you've got. And I could tell that Charles was kind of hurting a little bit."

Philibert-Thiboutot held on for second (3:55.25) while Palmer showed strong late-season form with a third place finish (3:55.60 PB). Merber, who grew up just a few miles from the track, finished seventh in 3:58.20; 2012 Olympic silver medalist Leo Manzano finished 11th (4:04.04).

Early season is a tough time for cross country runners, especially, if they are light in the training area. Your body takes time to build fitness and one must be patient and pay your dues. Our HOKA ONE ONE Training program builds you up over the season, and provides the callousing you need to race well. But, as you have heard a thousand times, the best way to race better is to race.

In cross country season, many teams have 2-3 races a week. This is difficult. You have to settle on certian goals for early season and stay focused on doing well in league, conference, regonal. It takes patience. Patience, like developing a strong kick, takes time.

Tully_NicoleQ-OlyTr16.jpgNicole Tully, photo by

Saturday, September 3, 2016: If you did not do this last weekend, then, try an early season Two Mile Postal: test your fitness. Warm up, head to track, and see what you can do for 8 laps on the local 400 meter track, cool down. Sign up at Otherwise, run 3-4 miles easy and stretch.

This is an ongoing series of interviews, brought to you by HOKA ONE ONE, on Northern Arizona Elite Coach Ben Rosario, who knows a thing or two about training distance runners. Each one of these segments provides coaches and athletes an insight into what makes training work for athletes. As part of your fall cross country season, we encourage you to look into the newest addition to the cross country season, the HOKA ONE ONE Postal Nationalsprogram. Check it out!

Tully_Nicole-Pre16.jpgNicole Tully, photo by

You are finishing up the second week of cross country training. Remember, it is all about building yourself up to race well in October and November.

Today is a relaxed day, and remember you are getting better each and every day.

Friday, September 2, 2016: Warm up; 5 miles easy running; cool down. (Watch the Zurich Diamond League meet after workout!)

Cross Country is the meeting place of middle and long distance runners. It comes from the British sporting clubs in the 1840s and 1850s and their hounds and hares events. Someone would drop markers over hill and dale, across creeks, providing the hounds an exciting tour of the countryside. Cross country running and racing came from that inauspicious beginning. Now, in the U.S. high school cross country has about 515,000 boys and girls competing across the 50 states.

Thursday are hill days. They are, along with tempo workouts, our secret weapons for fitness. There are other ways of getting to fitness, and part of the journey is finding what works for your team.

Morris_160213_8629.jpgKellyn Taylor, Olympic Trials Marathon, photo by Kevin Morris

Thursday, September 1, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.

Take the time to check out the HOKA Postal Nationals site, you can find it at

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