October 2016 Archives

Daska-AsefaH-Frankfurt16.JPGMamitu Daska, Sutume Kebede, Mainova Frankfurt Marathon, photo by PhotoRun.net

The women's marathon in Frankfurt was quite compelling. The debut of a German citizen in Fate Tola, and the racing tandem of Mona Stockhecke, Martina Strehl, Charlotte Purdue and Lindsay Flanagan found all with PBs afterwards.

Running for women in Germany is like running for women in the U.S. in the 1980s. It is just beginning to blossom. It is ironic as the running marathon fever created by Christina Vahlenshek, Utta Pippig, among others shows that German women can race quite well in the global marathon scene.

The Mainova Frankfurt Marathon is a fine marathon. Nearly sixteen thousand enjoyed wonderful weather and a unique finish for the 35th version of the event! We hope to see you here in 2017!

Korir_Mark1-Frankfurt16.JPGMark Korir winning the Mainova Frankfurt Marathon, photo by PhotoRun.net

MenLeaders-Frankfurt16.JPGMen's leaders, Mainova Frankfurt: Mark Korir, Martin Kosgey, Cybrian Kotut, photo by PhotoRun.net

The 2016 Mainova Frankfurt Marathon was a huge success. Over 15,800 runners started the race, on a fine, cool, clear day at the end of October in Frankfurt, Germany. Mark Korir battled over the entire 42 kilometers, taking the last 4 kilometers to win the race. Mamitu Daska took the women's win, even with a irritated stomach, barely holding off Fate Tola.

Here's my story on the Men's race.

MenLeaders-Frankfurt16.JPGMens leaders, Mainova Frankfurt, photo by PhotoRun.net

Mainova Frankfurt Marathon with 15,850 runners:

Mark Korir wins three-way Kenyan contest, Mamitu Daska just holds off Fate Tola's late surge

Mark Korir won a three-way Kenyan contest and took the 35th edition of the Mainova Frankfurt Marathon with a time of 2:06:48. The 28 year-old beat fellow Kenyans Martin Kosgey and Cybrian Kotut who ran 2:07:22 and 2:07:28 respectively. Bobby Curtis of the USA took a surprise fourth place, equalling his personal best with 2:11:20 in ideal conditions.

Mamitu Daska took Frankfurt for the second time after winning in 2011. At times the 33 year-old Ethiopian looked capable of threatening the course record of 2:21:01, but she slowed drastically in the final section after suffering of stomach problems earlier and finished in 2:25:27. Germany's Ethiopian-born Fate Tola made up more than two minutes on the leader in the last few kilometres but could not quite catch her. Tola finished in 2:25:42, winning the German marathon championships in dominant style and became the fourth fastest German ever over the classic distance. Kenya's Sarah Jebet was third in 2:27:07 while Lindsay Flanagan of the USA surprised with a fourth place in a big personal best of 2:29:28.

15,850 runners entered the Mainova Frankfurt Marathon which is an IAAF Gold Label Road Race.

Men's Race: Mark Korir pressed the accelerator with 5km remaining

A leading group of eight runners was guided by three pacemakers as they went through half way in 62:58, all was going to plan. While Ethiopia's Tadesse Tola, who was the fastest runner on the start list with a PB of 2:04:49, fell back at around 27 k and later finished fifth with 2:11:52, Korir, Kotut, Kosgey, Birhanu Achamie of Ethiopia and pacemaker Vincent Rono were together at 30 k. They passed this mark in 1:30:09 before Mark Korir began to push the pace. The pacemaker dropped out and Achamie could not hold on soon after the 30 k mark.

Mark Korir, who also won the Paris Marathon 2015, then started his attack with five kilometres to go and left his two fellow-Kenyans Martin Kosgey and Cybrian Kotut trailing. "When the pace dropped after 35 k I put the pressure on - and won. After having to drop out in the Paris Marathon this spring I was very disappointed. I wanted to redeem myself and I really enjoyed this race," said Korir after crossing the indoor finish line in Frankfurt's Festhalle. His 2:06:48 is the eighth best marathon winning this year in the world.

Martin Kosgey in second place was happy to have improved his personal best by a considerable margin to 2:07:22. "I knew from my training that I was in better form than before. But it was a surprise to achieve second place," said Kosgey, who had run 2:09:50 in Hannover in 2015.

The current Paris Marathon champion Cybrian Kotut, who ran 2:07:11 in the French capital this spring, suffered of a hamstring injury during the final part of the race. "Everything was okay until 35 k when I got the injury. Nonetheless I am happy to have run 2:07 despite the problem," said Kotut, the younger brother of marathon great Martin Lel.

There was a surprise in the men's national championship race: Marcus Schönfisch won with a time of 2:20:12.

Women's Race: Daska holds on, Kebede drops out

As expected the Ethiopian pair of Mamitu Daska and Sutume Asefa Kebede established an early lead. The rate of their progress suggested a possible attack on the course record of 2:21:01, set in 2012 by fellow-Ethiopian Meselech Melkamu. Soon after they passed half way in a promising 70:40 minutes Daska went into the lead outright. However, she began suffering of stomach problems around the 25 k mark and had to vomit while running. She kept going and had lost only a few seconds by 30 k mark (1:57:50). At that time the picture behind her began to change. Fate Tola came forward from fifth and took second place by 37 k while Kebede dropped out.

Mamitu Daska was clearly struggling from 35 k, because of her earlier stomach problems. "It was my aim to win the race. But it was getting really tough because of the problems," said Mamitu Daska, who had an advantage of 2:40minutes at 35 k. Running a couple of kilometre splits of around 4:00 minutes she then lost considerable ground to Tola. At 40 k her advantage was cut to 1:24. However Daska held on to win with 2:25:27 - 15 seconds ahead of the German. Had the marathon distance been 300 metres longer the winner would surely have been Fate Tola. "I could have run 15 seconds faster, but I did not see Mamitu Daska early enough," said Tola, who was not disappointed having missed victory so closely: "It was a great race for me, I am really happy."

Results, Men:
1. Mark Korir KEN 2:06:48
2. Martyn Kosgey KEN 2:07:22
3. Cybrian Kotut KEN 2:07:28
4. Mark Curtis USA 2:11:20
5. Tadesse Tola ETH 2:11:52
6. Birhanu Achamie ETH 2:12:19
7. Weldu Gebretsadik NOR 2:12:20
8. Koen Naert BEL 2:12:27
9. Moses Masai KEN 2:13:23
10. Rene Cuneaz ITA 2:15:32

1. Mamitu Daska ETH 2:25:27
2. Fate Tola GER 2:25:42
3. Sarah Jebet KEN 2:27:07
4. Lindsay Flanagan USA 2:29:28
5. Charlotte Purdue GBR 2:30:04
6. Martina Strähl SUI 2:30:58
7. Helen Tola ETH 2:31:27
8. Mona Stockhecke GER 2:31:30
9. Tracy Barlow GBR 2:32:05
10. Milda Vilcinskaite LIT 2:34:48

More Information and online entry is available at: www.frankfurt-marathon.com

Korir_MarkFV-Frankfurt16.JPGMark Korir, 2:06:48, photo by PhotoRun.net

Daska_MamituFV-Frankfurt16.JPGMamitu Daska, 2:25:27, photo by PhotoRun.net

M. Korir 2:06:48 and Daska beats Tola
FRANKFURT (GER, Oct 30): Mark Korir ran the second fastest time of his career of 2:06:48 to win the 35th edition of the Frankfurt Marathon. It was also his second big city win after winning the Paris Marathon last year. Korir broke away in the late stages to defeat Martin Kosgey (2:07:22) and reigning Paris Marathon winner Cyprian Kotut (2:07:28). Bobby Curtis ran a measured race, moving from 16th at halfway (64:58) to finish fourth in 2:11:20 PB, one place ahead of sub-2:05 entrant and former runner-up Tadese Tola (2:11:52). Best European Weldu Gebretsadik for Norway as 7th 2:12:20. Mamitu Daska was poised to challenge the course record of 2:21:01 through halfway in 70:40 but the Ethiopian struggled with stomach problems during the second half and slowed drastically in the closing kilometres. Germany's Fate Tola made up 70 seconds on Daska in the last 2.2km but held on to claim the win in 2:25:27 with Tola second in 2:25:42 (her first marathon as German and also national title). Kenya's Sarah Jebet was third in 2:27:07 ahead of USA's Lindsay Flanagan (2:29:28 PB) and Brit Charlotte Purdue (2:30:04). Sixth in big PB Swiss Martina Strahli 2:30:58. Sutume Asefa Kebede was a notable DNF after tracking Daska through halfway. Marcus Schönfisch won the German men title with a time of 2:20:12 (16th overall). In total 15 800 runners entered the race.

Cybrian Kotut is the winner of the 2016 Marathon de Paris. He was very focused on the Mainova Frankfurt Marathon, and was in the battle with Martin Kosgey and Mark Korir until 35 kilometers, when he hurt his hamstring. Still, he held on for third place, running 2:07:29. " I was happy to run another 2:07", noted Cybrian to the media.

Kotut_Cybrian-Frankfurt16.JPGCybrian Kotut, 3rd, Mainova Frankfurt Marathon, photo by PhotoRun.net

This interview was done by Andy Edwards for Race News Service. Race News Service is the company of Andy Edwards and Joerg Wenig. Race News Service provides media outlets such as RunBlogRun and RunningNetwork with content from important marathons and road races around the world.

It is Halloween, enjoy the run today and enjoy the evening. For many, state meets are upon us, and regional NCAAs are a week or two away. The real racing is here. Its for the real marbles now. Your easy runs are faster than the early season. Your find fast workouts challenging but doable, and you are looking forward to the big races, and yes, you are still nervous, but it is anticipation now. Good luck in the coming weeks!

Scott Fauble .JPGScott Fauble, photo by PhotoRun.net

This is Scott Fauble. He runs for the Northern Arizona Elite and is coached by Ben Rosario. HOKA ONE ONE's NAZelite had 4th in the men's and women's 10,000 meters at the 2016 Olympic Trials. Not bad for a club not around two years ago. They are coached by Ben Rosario, who, along with his wife, Jen, built the Northern Arizona Elite, with the help of HOKA ONE ONE's sponsorship.

By real race, I mean, things are on the line. From regionals to state meets, you are racing for something. You should be able to handle the distance, but your pace may be slower than you expect. Don't worry. You'll recover quickly and should be racing fit in 3-5 races. And again, older runners should be doing 30-45 minute runs in the mornings on Monday, Wednesday and Friday.

Monday, October 31, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Martin Kosgey took second in the Mainova Frankfurt Marathon the hard way. He battled Mark Korir in front of him, and held off Cybrian Kotut in back of him.

Kosgey_Martin.jpgMartin Kosgey, 2016 Mainova Frankfurt Marathon, second place, photo by PhotoRun.net

The race became interesting after 30k, when pacer Vincent Rono left the fray. After that, Kotut lead, then Kosgey and Korir followed.

At 38 kilometers, Mark Korir took off, building a quick lead over Kosgey and Kotut. But, Kosgey and Kotut stayed together until 40k. Over the final 2.2 k, Martin Kosgey battled the challenges we all have when a marathon is supposed to end and there is someone battlling you.

Martin Kosgey held on to second, running 2:07.22 to Kotut's 2:07:29. This is his interview by Andy Edwards of Race News Services. Race News Services provides RunBlogRun and the RunningNetwork global content from their race partners around this small globe.

Mark Korir had won the Paris Marathon in 2015. He has a fast time of 2:05:49. And yet, people did not see him as the favorite.

Korir_Mark-Frankfurt16.JPGMark Korir, Mainova Frankfurt Marathon winner, photo by PhotoRun.net

Well, Mark let his feet do the talking, when he broke the field at 38 kilometers and he was off! 2:06:48 was his winning time, and he put 34 seconds on Martin Kosgey and an additional seven seconds on Cybrian Kotut.

Andy Edwards of Race News Services interviewed Mark Korir just after his victory at the Mainova Frankfurt Marathon on October 30, 2016. Race News Services is a partner of the RunningNetwork and RunBlogRun, providing us with global content on major road races around the world.

Saturday evening, October 29, I took a walk with our photographer friend, Victah Sailer of PhotoRun. Victah is a man who does everything with speed. He talks fast, He edits photos fast (average of 5000 for an event, he better), and he walks fast. In the 31 years that I have known this man, I have realized, even when we disagree on politics and sports, he has a heart of gold. I am very lucky for friends such as Victah.

After Victah left our walk (he walks 30 minutes at a time, several times a day. I, on the other hand, like to walk three to six miles at a time, depending on how my crisis du jour is going.

IMG_6476, deep thougths with larry .JPGThe Larry selfie, October 29, 2016, in Movenpick elevator, photo by Larry Eder

On the night before, Friday, in Frankfurt, Germany, I observed many things. I walked through downtown Frankfurt, reveling in the changes in the neigbhorhood by the Movenpick hotel. In 2013, one could still see the foxes, who revelled in the plethora of rabbits surrounding them. Now, the foxes are gone, the rabbits are large and lazy, and the boxer security dogs are not allowed to chase or eat those tastey morsels.

I also ventured, on Saturday night, into the Frankfurt Marathon Expo. The crowd was constant, as the booths, from ASICS, to Rono apparel, to natural food booths, entertained the running crowd and their families. The Schneider Electric Expo was much like running expos in the U.S. in the 1970s and 1980s: lots of discounted running clothes, and footwear, and lots of fun races to dream about.

In my deep thoughts audio, included here, you can pretend that you a hanging with me in downtown Frankfurt. If you were with me, we would probably grab a bratwurst and a tomato juice as well. You can do that on your own! Thanks to my broheem, Brian, who manages RunBlogRun, and produces my audio on SoundCloud.

Long runs, in a hard week of training, are a welcome respit. They are, however, one of the three keys of distance runner's workouts. You can do so many things in a long run, but today, it is about continuing to build your endurance, gently add the miles and clear your mind.

I had friends who would write their school papers, all in their head, while on long runs. The fall colors are beautiful now around most of the country, and a 60-90 minute run right now is a great way to spend a Sunday morning.

Morris_150604_6886.jpgNicole Tully, Adrian Martinez Memorial, 2015, photo by PhotoRun.net

Lindsay Flanagan is in Frankfurt to run a fast marathon on Sunday, October 30. The Mainova Frankfurt Marathon is respected as a well run, fast race that cares for its runners. I have come here three times and continue to be impressed with the quality of the race.

Flanagan_Lindsay-Houston15.JPGLindsay Flanagan, photo by PhotoRun.net

Lindsay Flanagan competes for Mizuno and ran in the US Marathon Trials (14th) and US Trials for the 10,000 meters (34:17). In 2015, Lindsay Flanagan put it all together and won the silver medal at the Pan Am Games.

This is the second interview we have posted with Lindsay in 24 hours! Lindsay was interviewed here by Race Result Service's Andy Edwards. Race Results Service is the partner of media such as RunBlogRun and RunningNetwork on the coverage of marathons and road races around the world.

Kotut-Tola-KorirBib1a-Frankfurt16.JPGCybrian Kotut, Tadesse Tola, Mark Korir, photo by PhotoRun.net

FRANKFURT (GER): Fast times are on the cards in the men's and women's races in the Frankfurt Marathon on Sunday, informs organisers. The fastest entrant in the elite field is Tadese Tola with a 2:04:49 PB and he feels in shape to improve that time. "I think I can run faster now than in 2010. Actually, I will try to go for a personal best. I am confident, because I have trained well for three months for this race," said Tola, who finished second in this race in 2010 where he was beaten by Wilson Kipsang. Tola will face a strong Kenyan contingent including former Paris Marathon winner Mark Korir (2:05:49 PB) and reigning Paris Marathon winner Cyprian Kotut (2:07:11 PB), who is the younger brother of Martin Lel. "It was Martin who told me to go to Frankfurt, because he knew that this course is really fast and that I could do well here. This is why I am here. I am confident that I will be faster on Sunday," he said.

Mark Korir is an elite marathoner with a goal at Mainova Frankfurt. He wants a PB and he wants to win. But wait, isn't that why Cybrian Kotut told us? This could be an actual, fun race!

Korir_MarkBib-Frankfurt16.JPGMark Korir, photo by PhotoRun.net

Mark Korir won the Marathon de Paris in 2015, in 2:05:49. He also ran 1:00:52 at the demi-Maraton de Paris in 2015. In 2016, Mark Korir has run 1:04:40 in the Messa Half Marathon. " I am in better fitness than I was in Paris." noted Mark Korir, whose English is fine, but speaks quite modestly.

Mark Korir spoke about running a marathon in the 2:04 region. 2:04 is a great time in Mainvoa Frankfurt. So, we will have to wait a few hours to see how Mark Korir fares on the roads of Frankfurt.

Mark Korir was interviewed by Andy Edwards of Race Results Service. Along with Joerg Wenig, Andy Edwards provides interviews, videos and content for RunBlogRun and the RunningNetwork, for global marathons across our planet.

Bobby Curtis is the top American male runner at the Mainova Frankfurt Marathon. Competing in his fifth marathon, Bobby is focused, relaxed and prepared. After a rough 2016, where he battled heat, humidity and exhaustion in his fourth marathon, the U.S. Olympic Marathon trials in Feburary, Bobby Curtis finished tenth in the Trials 10,000 meters in July.

Curtis_BobbyBib-Frankfurt16.JPGBobby Curtis, photo by PhotoRun.net

His fifth marathon is about having a good experience and getting a strong time. With pacers at 65 minutes, Bobby Curtis should be in his happy place at halfway. If he feels good, this is the course to break 2 hours, ten minutes and become the 17th American man under 2:10:00.

We wish Bobby Curtis great luck later this morning. This interview was done with Bobby Curtis, by Larry Eder, for RunBlogRun. We thank Bobby Curtis for his patience and my brother, Brian Eder, for producing the audio through SoundCloud.


FRANKFURT (GER): Mamitu Daska is aiming to challenge the course record of 2:21:01 in the women's race and she isn't ruling out an attack on the 2:20 barrier, informs organisers. "I have trained for times of 2:18 to 2:19. If the weather is fine the course record is definitely a goal," said Daska, who won this race in 2011. One of her main rivals will be her team-mate Sutume Asefa Kebede, who looks set to improve her best ever time of 2:24:00. "It will be my third marathon on Sunday, so I have more experience now. It is my goal to improve my PB and my plan is to run the first half in 71 minutes," she said.

RunBlogRun opines: Mamitu Daska ran 30:55 on the track last summer. She has real wheels. In 2015, she ran 15k PB, half marahton PB. She could be very fast in Frankfurt.

Kellyn Taylor had a very busy 2016. Sixth in the U.S. Olympic Trials Marathon in February 2016. In July, she ran both the 10,000 meters and 5,000 meters, finishing fourth in the 10,000 meters. A fine athlete, Kellyn is one of those amazing stories about an athlete, with a real life outside of her sport, who has reached the highest status of her sport. A mom and a fire fighter in training, Kellyn has run well over cross country, track and marathon for the HOKA ONE ONE Northern Arizona Elite, and is coached by Ben Rosario, who has nothing but praise for Kellyn. This video was shot by Tim Jeffries for The Shoe Addicts. Produced and presented by The Shoe Addicts. Sponsored by HOKA ONE ONE Postal Nationals.

Lindsay Flanagan is the top American women marathoner in Frankfurt. We caught up with her on Friday, October 29, in the lobby of the Movenpick. As one would expect, Lindsay is relaxed, and comfortable in an interview situation.

Lindsay is a graduate of the University of Washington. Her sister is a Husky and ran the Pac-12s on Friday. Lindsay has a marathon PB of 2:33:12, from Houston in 2015. Also in 2015, Lindsay won the silver medal at the Pan Am Games.

Flanagan_Lindsay-Houston15.JPGLindsay Flanagan, Houston 2015, photo by PhotoRun.net

In 2016, Lindsay finished 14th in the U.S. Olympic Marathon Trials in 2:39:49 in February. In July, Lindsay finished 18th in the 10,000 meters, running 34:17.25.

Lindsay is confident of her preparations for Mainova Frankfurt. " When you get an opportunity like this (coming to Frankfurt), you just can't turn it down."

Lindsay Flanagan was interviewed by RunBlogRun's Larry Eder on October 29, 2016. Here is our audio interview. Special thanks to Lindsay Flanagan, and to the brother, Brian Eder, for producing this Soundcloud audio.

Cyprian Kotut is a fine athlete, who is on his ascendency in our sport. The brother of famed marathoner Martin Lel, Cyprian won the April 2016 Maraton de Paris in a fine 2:07:11. In 2015, Cyprian ran 2:08:55 in Milano Marathon.

Kotut_CybrianBib-Frankfurt16.JPGCybrian Kotut, photo by PhotoRun.net

But it is over the half distance that Cyprian Kotut shows his brilliance. A 59:12 half marathon in 2014 in New Delhi was followed in 2015 by a 59:28 at City-Pier-City half marathon.

Coached by Claudio Berardelli, and advised by his brother, Martin Lel, Cyprian told the media that, right after his Paris victory, his borther told him to race in Frankfurt.

In a few hours, Cyprian Kotut will be racing the Mainova Frankfurt Marathon. " I hope to run in the 2:05 times, I want to run my personal best."

This interview was done by our friend, Andy Edwards. Andy Edwards and Joerg Wenig are Race Results Service, our global partners in the covering of fine marathons across the world.

This is week ten in cross country across the United States. Conference meets for colleges, state meets for some high schools, it is getting later and later in the season. Your ten weeks of training are coming into play each and every day.

Scott Fauble .JPGScott Fauble, photo by PhotoRun.net

Today is a race day across the United States. Good luck in your racing goals!

Saturday, October 29, 2016:Race day. Warm up, listen to your coach, race, cool down.

Harrison_KendraFL-Zurich16 (2).jpgKeni Harrison, photo by PhotoRun.net

K. Harrison is changing her management
ATLANTA (USA): The 100 m hurdles World record holder Keni Harrison is changing her management. She will now work with On Track Management of Claude Bryan. In the group two Olympic winners Shaunae Miller and Omar McLeod with legendary Veronica Campbell-Brown among others. She was before with HSI of Emmanuel Hudson.

McLaughlin_SydneyQ-USOlyTr16.jpGSydney McLaughlin, photo by PhotoRun.net

NEW BRUNSWICK (USA): Sydney McLaughlin has no plans to turn professional despite making the US Olympic team in the 400m hurdles this summer at the age of 16, informs Track and Field News. "I am looking at colleges right now. That's going to happen regardless of when I choose to take on a career in professional track. But I think right now I'm going to go to college and see what that's like and get that experience and be normal for some time. Not only just get an education but run on a college team and see what it's like to travel and get all that experience first," she said.

Harrison_Keni1224-Pre16.JPGKeni Harrison, Pre Classic, June 2016, photo by PhotoRun.net

K. Harrison stays with 100H
NASHVILLE (USA): Keni Harrison is planning to focus on the 100m hurdles next year but she is thinking about stepping up to the 400m hurdles in 2018, informs Track and Field News. "Next year, we haven't decided for sure, but I'm probably going to try to get a medal in the 100 hurdles. The following year is an off year so the 400 hurdles is definitely something that I want to do and an event that I want to see how fast I can run," said Harrison, who believes she can challenge the 53-second barrier. "Taking a break from the 100 hurdles will do me some good and I want to show the world that I can do both events. It's never been done and I'm just trying to make my name in track and field," she added.

Don't get me wrong. I really like Cybrian Kotut. He is fast, he is friendly and he speaks very good English. In this day and age, I do not understand why brands or marathon directors for that matter, spend good money on someone who can not speak a global language when they are paid global money to run. In the mass media world, where there are 540 plus cable, terrestial and steaming video options, there must be a strong narrative to get the sports fan, even more the sports editor's attention.


Haile Gebrselassie got that, and he will be treasured the rest of his life. Kenenisa Bekele learnt that lesson and has worked on his English, and his story, to the point that an interview with Kenenisa can be exhilerating.

Well, Cybrian Kotut gets that. And if his running catches up with his enjoyable bravado, we will really have something with this young Kenyan.

LaVillenie_RenaudM1b-EuroInd15.jpgRenaud Lavillenie, EuroIndoor 2015, Praha, photo by PhotoRun.net

Lavillenie aims for 5th Euroindoor title
TIGNES (FRA): Renaud Lavillenie will open his season at an new indoor meeting held at 2200m altitude in Tignes on 6 January, informs L'Equipe. He will also compete in the Perche Elite Tour in Rouen on 28 January. Of course the Clermont-Ferrand Stars of Pole Vault on February 5 is in his plan. Lavillenie also aims to win very special 5th European Indoor title in a row in Belgrade early March. Confirms his agent Rene Auguin. He won the four last editions 2009, 2011, 2013 and 2015.

RunBlogRun: Euro Indoor is one of the coolest meets! I have gone last three, and the level of competition is very good, the crowds are fun and the facilities are pretty impressive. Put it on your to do list.

Curtis_BobbyBib-Frankfurt16.JPGBobby Curtis, October 28, 2016, photo by PhotoRun.net

I found out that Bobby Curtis was running Frankfurt Marathon when I checked the elite entry sheet on Thursday, October 27. With Victah Sailer's kind assistance, we met with Bobby just after he arrived in Frankfurt. Early in the interview, I elicted a smile from Bobby when I told him I knew Jim and Camilla Estes, two of his dear friends. One must use any useful currency when doing interviews.

Bobby Curtis is a member of the Hansons Brooks Distance Project. The Mainova Frankfurt Marathon will be his fifth marathon. A graduate of Villanova University, Bobby has run 5000 meters in 13:18 and 10,000 meters in 27:24.67 and a half marathon in 1:01:55. I was there when Bobby ran his 27:24.67 for 10,000 meters.

I watched Bobby run 25 nearly perfect laps on the cool, crisp late spring night in Palo Alto, California, in April 2011. The word was always there, Bobby was one of the 'good ones.'

A fine high school runner, Bobby Curtis excelled at Villanova University. In 2008, Bobby Curtis achieved middle distance runner nirvana winning the NCAA Outdoor Division I title at 5000 meters.

It is a big jump from NCAA champion to elite professional runner. How does one make that journey? Bobby spent four years with accomplished coach Nic Bideau, training in Australia and Great Britian. He scored PBs from 3000 meters to the half marathon under Nic Bideau and made two World Cross Country teams.

His first marathon was on the hard streets of the Big Apple, where, in 2011, he debuted in 14th place in 2:16:44, not a bad start. Bobby ran for the Melbourne Track Club from 2008-2012, under the coaching eye of Nic Bideau. Under Nic, Bobby ran 7:43 for 3000 meters, 13:18 for 5000 meters, 27:24 for 10,000 meters and 1:01:55 for the haf marathon. During that time, he was seen training often with two colorful characters from Australian athletics, Collis Birmingham and Ben St. Lawrence. I believe that there is a video somewhere, with Collis Birmingham saying nice things about Tom Bedford, race director of the Richmond Running Festival, in that country where they often have tea, followed by London Pride's beer. (That dear friends, was called a digression. I do that often.)

Ben_Rosario.pngBen Rosario, photo courtesy of the Shoe Addicts

Updated September 20, 2016, Videos 1-5

Updated October 25, 2016, Videos 1-7

(updated video list, reposted missing video 7)

Updated October 26, 2016, Video 8 added)

Addition is an acquired taste. Now, we actually have 8 videos posted on Ben Rosario, please enjoy! Special thanks to HOKAONEONEPostalNationals for their sponsorship!

Ben Rosario and his wife, Jen Rosario are the visionaries behind the HOKA ONE ONE Northern Arizona Elite, one of the finest clubs in our country. This series of videos, shot by Tim Jeffries and managed and produced by the Shoe Addicts, are posted weekly (August 23-December 20), as part of our support for the HOKAONEONEPostalNationals! We post the videos individually and also post on this coaching page.

Ben Rosario is a trailblazer. A fine distance runner who has evolved into a fine coach, Ben Rosario is one of the new generation of American coaches who will help develop the next great group of American distance runners. In this series of videos, produced by The Shoe Addicts and sponsored by HOKA Postal Nationals, the HOKA ONE ONE Northern Arizona Elite coach provides some insights into the art and science of coaching.

We have provided links to the videos on his coaching philosophy and style, but we will start with an interview I did last December with Ben Rosario, just after his team's victory at the USATF Cross Country Club Championships in Golden Gate Park in San Francisco!

Here's the link to the interview! https://www.runblogrun.com/2015/12/interview-with-hoka-naz-elite-coach-ben-rosario-by-larry-eder.html

The day before major races provide the athlete with a myriad of feelings. There are nervous feelings, which almost every athlete has before races. The easy running that accompanies the day before a race is a time for runners to check out a course, noting the hills, the places where footing can be tough and the places to make a move.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by PhotoRun.net

The big races are here. Over the next eight weeks, races become more and more weighted, as regionals, state meets and nationals meets come upon us. A season of training is put on the line as teams work to see just how good they can perform. How will you do? Will you challenge yourself?

Friday, October 28, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

RunBlogRun notes: Rita Jeptoo tested positive in her first sample in early October 2014. I wrote about the test on October 31, 2014, and the doping saga continues today. CAS response, to the delight of many keen observers, shows that the sport can dish out punishments that are commensurate with the offense made. Abbott World Wide Majors, Bank of America Chicago and BAA Boston Marathon have all shown the respect of the situation and quickly responded.

Rita Jeptoo is not the only cheater in the sport. She is, however, the most prominent athlete in Kenya to test positive and the punishments, as a deterent to young athletes, is important for all to see.

Jeptoo_RitaFV-BostonMar14.jpgRita Jeptoo, photo by PhotoRun.net

EME News provided up the series of reactions noted below to the CAS decision by Rita Jeptoo.

Many American fans are still smiling over the amazing race of Matthew Centrowtiz, who won the Olympic 1,500 meters in Rio, to the delight of many who have observed the young American, and to the consternation of those who had not watched his development into an Olympic champion.

Centrowitz_MattFlexA-Rio16.JPGA jubliant Matthew Centrowtiz, photo by PhotoRun.net

Jeff Aktinson was a 1988 Olympian and a fine 1,500 meter runner in his own right. Jeff Benjamin caught up with the Stanford grad, and now, fine high school coach. Atkinson was animated, as he is, in his response to athletes who run well and win what author John Parker noted, " Miles of Trials and Trials of Miles."

Centrowitz_MattFVR1c-OlyGame16.jpgMatthew Centrowitz, just after his Rio victory, photo by PhotoRun.net

Kipchoge Keino is one of the most famous athletes in all of Kenyan sports. In 1968, Kip Keino won the gold medal in the 1,500 meters in a huge surprise to WR holder Jim Ryun. Kip raced internationally from 1959 to 1974. In 1968, Kip Keino won the 1,500 meters, ad took silver in the 5000 meters. This was with a gall bladder attack, which forced him to collapse two laps before the 10,000 meter final in 1968. In 1972, Kip Keino won the steeplechase and took second in the 1,500 meters! His battle in the 1,500 meters, against Pekka Vasala from Finland is a YouTube phenomenon. Watch Vasala and Keino battle over teh last 800 meters, run in a then unheard of 1:48, together, step after step! Keino won gold three times in the Commonwealth Games: over Mile in 1966 and 3 miles in 1966 as well. In 1970, Kip Keino won the gold over 1,500 meters and took silver in the 5,000 meters in an iconic race with Ian Stewart. I was fortunate to meet "Kip" Keino at the Bank of America Chicago Marathon. Mr. Keino was there to speak at the Kenyan Marathon dinner, now in its 18th year. Kip Keino graciously spoke to RunBlogRun. This is the first part of a multi part interview produced by the Shoe Addicts on this most iconic of Kenyan athletes, Kipchoge Kip Keino is currently the president of the Kenyan Olympic Committee.

As I travel around the country, I am fortunate to spend time with coaches and athletes. I try to find workouts that make sense and how to fine tune workouts. In this time of the year, it is about getting the most out of their workouts, getting proper nutrition, and getting the right rest.

Tully_NicoleQ-OlyTr16.jpgNicole Tully, photo by PhotoRun.net

Thursday, October 27, 2016: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool-down.

Fartlek: Sixty minute run, ten minute warm-up, 40 minute fartlek, 20 times one minute (5k race pace), one minute easy, ten minute cool down.

Intervals: Ten minute warm up, 6 x 150 stride outs, Two mile run on track, sprint straightways, jog turns, finish with 2 times 200 meter stride outs, ten minute cooldown.

Race Simulation: ten minute warm up, 5k cross country course, Five minutes at race pace, three minutes easy, two minutes race pace, two minutes easy, one minute race pace, one minute easy, one minute race pace, one minute easy, ten minute cooldown.

It is seven hours into my flight from San Francisco to Frankfurt, which is a ten hour and thirty minute flight. I am considering the happenings of the past day (Wednesday, October 26, 2016).

Jeptoo_Rita-BostonM14.JPgRita Jeptoo, photo by PhotoRun.net

Early on the morning of the October 26, CAS announced that Rita Jeptoo, a runner who had tested positive after the 2014 Bank of America Chicago Marathon for banned substances, had been given an additional two years of supsension.

For me, that was a step in the right direction.

One of my favorite feelings about training for cross country is how one feels as they are getting into shape. Week after week this fall, one sees and feels the changes, little by little. The easy runs become faster, and the fast runs become easier.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by PhotoRun.net

Wednesday, October 26, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Martinot_PascalQ1a-EuroInd15.jpgPasqual Martinot-Lagarde, photo by PhotoRun.net

French federation with new media partner

PARIS (FRA): The French Athletics Federation (FFA) has signed an exclusive broadcast agreement with the Altice Group. In France the SFR (part of Altice Group) will commercialize the rights of FFA events and national teams. This partnership marks the start of a whole new adventure for French athletics alongside a fast-expanding international group, which has rapidly made a name for itself as a major protagonist in telecoms, media and sport, particularly in France and notably through its SFR Sport and BFM Sport channels. SFR will support the FFA through until the Tokyo Games in 2020. In the three parts of cooperation the 'Track' universe groups together national and international events organised on French soil, including the French indoor and Elite outdoor championship, the national circuit of meetings in both summer and winter, the "Fly Europe Paris", organised for the first time this year, as well as the Meeting de Paris, the only French leg of the IAAF Diamond League. In the 'Running' universe, through the growing development within the community of French athletics that now boasts nearly 300,000 members, various media from the SFR group will ensure the broadcasting of the France Elite championships in cross-country and trail running. Finally, the "French Team" universe will be covered by a magazine entirely dedicated to the Blues, "Inside Equipe de France", where fans and the general public will be able to go behind the scenes of the training and competitions. From a FFA release.

RunBlogRun Opines: The Altice Group is one of the most aggressive telecommunications companies in the fast moving global cable and wireless telecom business. Patrick Drahi, founder of Altice Group, is buying up video, broadband, wireless and land-line companies. He wants to consolidate the players, and he has deep pockets. A media company such as Altice getting involved with athletics and running shows a European company who sees the well healed fans of athletics as worthy consumers that Mr. Drahi believes have value. This gentleman is a shrewd businessman: Altice is not doing this out of some newfound generosity. Altice is sponsoring the FFA because its fans and members make strong business sense. RunBlogRun likes that.

Ben Rosario is the coach of HOKA ONE ONE's Northern Arizona Elite, and we have been fortunate enough to have Ben speak with our video team, the Shoe Addicts. Tim Jeffreys filmed this series for the Shoe Addicts, who produced the series for RunBlogRun. This is part 8.

FullSizeRender_1.jpgTop photo: Vladamir Kasentsev (silver), Horace Ashenfelter (gold), John Disley (bronze), 1952 Olympic steeplechase medalists, Bottom Photo: Horace Ashenfelter took lead over final water jump, Vladamir Kasentsev. Photos courtesy of Jeff Benjamin.

FullSizeRender_2.jpgPhoto: Dedication of Horace Ashenfelter Track Invitation, Photo courtesy of Jeff Benjamin.

FullSizeRender_3.jpgPhoto: Tom Fleming speaking at Dedication, Photos courtesy of Jeff Benjamin.

FullSizeRender.jpgPhoto, L-R, Jorge Lopes, Tom Fleming, Horace Ashenfelter, Ken Christensen, Jeff Benjamin

IMG_5201.JPGEssex County Plaque, photo by Jeff Benjamin

The dedication of the Horace Ashenfelter Track in Essex County took place on October 14, 2016. Jeff Benjamin covered the event for RunBlogRun. Horace Ashenfelter's gold medal victory and World Record run at the 1952 Olympics, a victory in an event dominated by Europeans and Soviet bloc runners in the 1950s. Horace Ashenfelter was a fine athlete, and a FBI agent. His story is one for the ages. At the wonderful age of 93, Horace Ashenfelter has been honored with the naming of the track where he completed some of his most formative workouts. That his lovely wife, Lillian, who supported him those 64 years ago, was able to enjoy the day made it even more spectacular day for a spectacular Olympian.

Variety is important as well. Besides the tempo runs you have done on Tuesdays for nine weeks, here are three other suggestions for this part of the season....

Llano_Matt1-Berlin15.jpgMatt Llano, photo by PhotoRun.net

Tuesday, October 25, 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. So if you can run 18:30 for a 5K now, that's a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

1. Fartlek...warm up ten minutes, then, forty minutes, where you run ten minutes, race pace, five minutes relaxed, six minutes, race pace, five minutes relaxed, four minutes race pace, five minutes relaxed , two minutes hard finish pace, ten minutes cooldown.

2. Track..warm up ten minutes, 6 x 800 meters, at mile pace for current 5k pace, jog 400 meters between each. Follow up with 4 x 300 meters, cut downs. This means, each 300 meters is faster than previous. So, if you start at 55, next could be 54, then, 53, then, 52.

3. Trails...warm up, ten minutes, then, three times a mile or six minutes, which ever is longer, with six minute jog between, at current race pace, with three times thirty seconds hard at end, jog to recover between each, ten minute cooldown.

Gay-Merritt200SF-USOlyTr16.jpgTyson Gay, photo by PhotoRun.net

LEXINGTON (USA): Sprinter Tyson Gay is keen to mentor youths in Lexington after the shooting death of his 15-year-old daughter Trinity last Sunday, informs AP. "We must come together as a community to protect each other, giving our young people the tools they need to resolve their conflicts and lead successful lives, the kind that Trinity was well on her way to living," he said in a statement.

RunBlogRun opines: Tyson Gay is a rare athlete and individual. RunBlogRun offers our condolences and prayers on the loss of his daughter, Trinity. A child is not supposed to precede the parent in leaving this earthly life. We do not know what else to say, except that Tyson Gay spoke so eloquently at the memorial and after the funeral for his daughter.

Brazier_DonavanQ-USOlyTr16.jpgDonavan Brazier, photo by PhotoRun.net

LAS VEGAS (USA): US junior 800 m record holder Donavan Brazier who turned pro in summer switched back to his A&M coach who is former Grenada´s top 400 m runner Alleyne Francique. Informs Flotrack.

RunBlogRun opines: Arguably one of our most talented 800 meter runners in five decades, Donavan Brazier broke, on the 50th anniversary, the NCAA record of one Jim Ryun, at the ripe old age of 19. His Olympic Trials were a series of mishaps ( "I did not follow my coaches' advice", Donavan told RunBlogRun this past weekend. Alleyne Francique, the NCAA champion over 400 meters, is developing Brazier as a 400m/800m runner. I for one, can not wait to see how Donavan Brazier and Clayton Murphy, the 2016 Olympic bronze medalist at 800 meters duel over 2017!

Yego_Julius-PreC16.jpgJulius Yego, photo by PhotoRun.net

Lucky Yego
ELDORET (KEN): World javelin champion Julius Yego has said he is lucky to be alive after being involved in a car accident on Sunday, informs Sport24. Yego collided with a trailer lorry on the Nairobi-Eldoret highway on Sunday night and while he escaped without any major injuries, he was kept in hospital overnight in Eldoret as a precaution. "The driver of the trailer made a sudden U-turn in the middle of the road - there was no way I could have avoided him. I slammed so hard on the car brakes while hooting at the driver, that I thought I had broken my leg. I am lucky to be alive," he said.

One of my favorite reasons to have David Hunter write for RunBlogRun is that I learn something new everytime I read one of his features. David wrote this piece on Gerard van de Veen, one of our sports most prominent coaches and trainers. It is interesting that one of Gerard's fine athletes, Daniel Wanjiru, broke the course record while winning the TCS Amsterdam Marathon just a weekend ago. And another of his athletes, Wilson Kipsang, battled Kenenisa Bekele through the streets of Berlin on September 25.

"The woods are lovely, dark and deep. But I have promises to keep. And Miles to go, before I sleep. And miles to go before I sleep..." to quote the famous poem by Robert Frost (Stopping by the Woods on a Snowy Evening). It could be used to describe the diligence of Gerard van de Veen.


Gerard van de Veen with Wilson Kipsang

Cam Levins on the mend, finally...


Levins_Cam1-PreC16.jpgCam Levins, photo by PhotoRun.net

TORONTO (CAN): Runningmagazine.ca informs that Canadian 10 000 m record holder Cam Levins who has been sidelined by injury since July and hasn't raced since the national track and field championships in Edmonton is progressing with training. It's been nearly three months since Levins had surgery. "Surgery was on July 24, and I'm probably about three to four weeks away from running still. However, it's in part based on how I'm progressing," he said.

Smith_ScottH-SanDiego16.jpgScott Smith, photo by PhotoRun.net

Cross country is both a team and individual sport. I was at the Nuttycombe Invitational two weeks ago, and it was a lot of fun. Watching the UW women and the Northern Arizona University men win the championship races was exciting. Both teams kept their top seven runners close and were able to pass people over the last third of the race.

Teams come together in workouts, both the tough ones and the easy ones. Today in your strideouts, consider the big races coming soon.

Monday, October 24, 2016: Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

This is a fun audio. I left Rio on August 25, and headed to Frankfurt. On the way to the airport, I took the fifteen minute ride to the Rio Galileo Airport to discuss the high points of the Rio Olympics and my concerns about future Olympics. Tell me what you think, by emailing me at [email protected]

In our series on the HOKA ONE ONE Northern Arizona Elite, this is part 4 on athlete Scott Smith. Scott Smith is one of the handful of athletes under the watchful eye of Ben Rosario, as the NAZElite team focuses on races this fall and in the future. The video series was produced by The Shoe Addicts and shot by Tim Jeffreys.

Long runs are soul food for distance runners. Besides increasing the efficiency of your circulation, making you a more powerful mortal engine, long runs are great times to contemplate current life challenges. I enjoyed running long with friends, but also treasured the solitude of the long runs in the various seasons; from the changing of leaves in the fall, to the quiet cold of the winter, to the rain of the spring, and of course, heat of the summer.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by PhotoRun.net

Just saw a state meet, I believe in South Dakota, won by an eighth grade girl! The quality and size of cross country continues to grow across the country! Good luck to all in invitationals, regionals and state meets coming up.

Just remember, consider adding the Postal 2 mile to the end of your season! Check out the attraction of postals at www.hokaoneonepostalnationals.com.

This is the season of big races: big invitationals, conference meets, regionals and for some already, (like Alaska), state meets! Big races are the focus for many, yet the final events of the U.S. high school season (FootLocker, NXN, Border Clash, USATF Juniors, AAU) and college (NCAA) are four to eight weeks away!

Tully_NicoleQ-OlyTr16.jpgNicole Tully, photo by PhotoRun.net

Today, for most of the 515, 000 high school cross country runners is a race day. It's time to see where you are at. Under our training program, you are in week nine. For many (and we will have a summer program starting in June next year), it is week 21!

Warm up well today, race hard, do something different this week, perhaps accelerate longer as you reach the last 500-600 meters in your race. See what you can do! And good luck!

Saturday, October 22, 2016: Race day. Warm up, listen to your coach, race, cool down.

Ben Rosario is one of those coaches you listen to and like to ask questions. Ben is a creative thinker, who along with his wife, Jen, love what they do and think creatively about performance running and their athletes. They are the spirit behind the HOKA ONE ONE Northern Arizona Elite team. While the Northern Arizone Elite have been around a short time, their athletes are blazing a trail through track, cross country, road and train racing for the club and their sponsors. Here is part 8 of our HOKA ONE ONE Coaching Interview series, sponsored by www.hokaoneonepostalnationals.com.

Justin Lagat has been writing for RunBlogRun for several years now. His weekly column provides our readers insights into running in Kenya. This column is a fun one, as Daniel Wanjiru surprised many with his win at the TCS Amsterdam marathon.

Wanjiru_DanielFV-PragueH15.jpgDaniel Wanjiru, photo by PhotoRun.net

For me, cross country was my introduction to running. I ran cross country for two years at DeSmet in the environs of Saint Louis, Missouri, and then, when my father was transfered by Ford Motor Company to California, ran at Bellarmine in San Jose, California.

Manzano_LeoH-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

I remember racing in Forest Park in Saint Louis. The course was two miles (actually, I believe, 1.9 miles). In California, we raced at Crystal Springs in Belmont, California, and the course was 2.9 miles. I loved that course. The hills, the downhills, and crazy turns until you ran the last 300 meters to the finish.

Good luck in your races this week. Remember, challenge yourselves in the races! See what you can do, surprise yourself!

Friday, October 21, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


Ryan Vail, photo by PhotoRun.net

NEW YORK (USA): Ryan Vail isn't predicting a time in the New York Marathon but he is aiming to be the first domestic finisher next month, informs Athletics Illustrated. "I go to NYC because I like the idea of racing without pacemakers; I don't have to worry about the clock, just race the guys around me. It reminds me of cross-country, and you don't get too many opportunities to run that way after college. My goal is to place in the top-10 overall and be the first American," he said. Vail's lifetime best for the distance stands at 2:10:57.

Muller to support 2017 Worlds


Farah_MoFL1a-LondonDL15.jpgMo Farah, photo by PhotoRun.net

Muller to support 2017 Worlds
LONDON (GBR): London 2017 Ltd announced Müller as their first National Partner of the World Para Athletics Championships and National Supplier of the IAAF World Championships London 2017 taking place in London Stadium next summer. Müller's commitment completes a successful year in 2016 supporting British sport and sport in Britain. In 2016, Müller also started a highly promising relationship with Athletics through the sponsoring of the British Championships and the Müller Anniversary Games. Müller's sponsorship of the two events was brokered by the recently appointed rights marketing team at The Sports Consultancy. The Sports Consultancy is working with London 2017 Ltd [in partnership with Dentsu Sports Europe Limited on the IAAF element] to secure National Partners and Suppliers. Informs a release from British Athletics.

Rooney_MartynFH-Euros16.jpgEuropean 400 meters, photo by PhotoRun.net

This is report 19, on European Athletics results, compiled by Carles Baronet for RunBlogRun. These results are from the mid September 2016 time period.

Matt Llano is one of the athletes in the HOKA ONE ONE Northern Arizona Elite runnng club. This is part four of the interview produced by The Shoe Addicts. This interview series is sponsored by The HOKA ONE ONE Postal Nationals.
The Moments with Larry series are short videos with me speaking about topics dear to my heart. This one is a short piece on the recommended WADA changes. My big concern on WADA and IOC is this: I do not believe that they are on same page. The IOC is in the dog house, so to speak, over whether they actually want effective anti-doping programs or just want it all to go away. Let us know your thoughts? You can always reach me at [email protected].

Birmingham-EuroIn07.jpgBirmingham, Euro Indoors 2007, photo by PhotoRun.net

BIRMINGHAM (GBR): Following a site visit, the IAAF has confirmed they are pleased with the city's preparations ahead of the World Indoor Championships in Birmingham in 2018, informs organisers. "The IAAF delegation came with high expectations and we were not disappointed. Knowing what the City of Birmingham and UK Athletics have delivered in the past, already gave us confidence in the organisation and our two days in Birmingham confirmed these expectations. We were particularly impressed with the refurbishments to the indoor arena," said IAAF Competition and Events Director Paul Hardy. Birmingham hosted the 2003 edition of the World Indoor Championships and the 2007 European Indoor Championships.

RunBlogRun opines: Birmingham is a fun city. I have been going there for a decade to watch both indoor and outdoor track and visit friends. The city has fun museums, great art, neighborhoods, canal paths to run on, and fine food, among other things! Put the 2018 World Indoor Champs on your schedule!

Carles Baronet compiles reports for RunBlogRun on results from Europe, US, Caribean and in 2017, Africa. The European results have been well recieved. I have missed the past three reports and will be posting them over the next few days.

This is report 18, covering the early month of Europe across Europe. Carles Baronet goes to great detail to compile these results for you, our readers. We hope you enjoy the efforts.

Majewski_TomaszQwide1-Rio16.jpgTomaz Majewski, photo by PhotoRun.net

Morris_150604_1566.jpgAdrian Martinez Memorial, photo by Kevin Morris

Cross country is one of the largest sports in the high school spectrum of sports, for both boys and girls. Each year, over 500,000 high school boys and girls run cross country across the U.S. The sport has a long tradition and had continued to pick up interest over the past century.

The season is just about in high swing, with regional meets, state meets, conference meets and NCAA meets for college athletes as well coming in November. Alaska, I believe, has just had their state meet!

Enjoy your season, and enjoy the workouts. Know that each day you put it, the stronger you get. Today is a hill day. It was my favorite workout day of the week. I liked running hard up the hills and seeing how strong I was getting.

Enjoy your Thursday hill workout! And remember, get your team to sign up for www.hokaoneonepostalnationals.com

Thursday, October 20, 2016: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.

or, if you have a race, after the race, try a Holmer Fartlek, go out 15-18 minutes, and run hard all the way back. Cooldown.

Names for IAAF Athlete of Year 2016


StadiumWide-Rio16.JPGRio 2016, photo by PhotoRun.net

Names for IAAF AOY 2016
MONACO (MON): The IAAF has announced the nominees for the 2016 Male and Female World Athletes of the Year awards. The nominees for the men's award include Usain Bolt, Thiago Braz, Ashton Eaton, Mo Farah, Eliud Kipchoge, Conseslus Kipruto, Omar McLeod, David Rudisha, Christian Taylor and Wayde van Niekerk. The nominees for the women's award include Almaz Ayana, Ruth Beitia, Vivian Cheruiyot, Kendra Harrison, Caterine Ibarguen, Ruth Jebet, Sandra Perkovic, Caster Semenya, Elaine Thompson and Anita Wlodarczyk. A three-way voting process will determine the finalists and the winners will be announced at the IAAF Awards Night in Monaco on 2 December.
The IAAF Council's vote will count for 50% of the result, while the IAAF Family's votes and the public votes will each count for 25% of the final result. Voting closes on 1 November. At the conclusion of the voting process, three men and three women finalists will be announced by the IAAF. Interestingly one one name Kendra Harrison is not an Olympic winner, but she broke the legendary 100 m Hurdles World record of Yordanka Donkova from 1988.

m800mAM2015.jpg800 meters, Adrian Martinez, photo by Kevin Morris

We are in the middle of week 9, and the season is getting more and more interesting. Each workout is important now, and remember, each day builds on what you and your team have done for the past two months.

Wednesday, October 19, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

The 2016 Bank of America Chicago Marathon was two fantastic but very different races. The women's race saw a group of seven go out fast, and Florence Kiplagat took off after 19 miles and ran to a fine 2:21:32. On the men's side, the race showed a group of athletes who did not have pace makers. The race came down to a battle between Dickson Chumba, the defending champion and Abel Kirui, two time World Champion. In the final 200 meters, Abel Kirui broke the race, and won, his first race win since 2011! Here is how I saw the race. The video was produced by the Shoe Addicts, the digital partner of RunBlogRun.

Kotut-Nyasango-Lisbon12.JPgCybrian Kotut, photo by PhotoRun.net

The Mainova Frankfurt Marathon will be held on October 30, 2016. And runblogrun will be there. I attended the Frankfurt Marathon in 2013 and 2014. The marathon is a great way to tour the city, and the finish is unique on the entire global marathon circuit, and runners love it!

It is great to see Mainova take the title sponsorship of the Frankfurt marathon. The marathon has a fine team and provides a finely run event! With the fields assembled, runblogrun.com looks forward to covering the race LIVE on October 30!

Carey Pinkowski has experienced the sport from all perspectives. In the 1970s, Carey, Rudy Chapa and Tim Keogh were among the finest high school runners the country produced, all breaking nine minutes for two miles. They trained in a small park in Gary, Indiana. From there, it was Villanova, and a collegiate running career. For 27 of the last 29 years, Carey Pinkowski has been the executive director of the Bank of America Chicago Marathon. This interview was done on October 6, 2016 by RunBlogRun's Larry Eder, and produced by the Shoe Addicts, the digital partners of RunBlogRun.

Pence_TylerFV-StLousi16.jpgTyler Pence, winning RNR St.Louis Half, photo by Kevin Morris/PhotoRun.net

The Rock 'n' Roll Saint Louis Half Marathon and 10k give runners and walkers in the River City a chance to run some of the historic streets of Saint Louis. Tyler Pence and Jackie Pertle Hall lead the half marathoners through the streets of Saint Louis on October 16.

The Rock 'n' Roll series of races around the country provide runners of all abilities a chance to race through some of the most iconic cities in the country.

The Berlin Marathon, held on September 25, 2016, was a race for the ages. After the pace makers fell off, it came down to Wilson Kipsang, former WR holder and Kenenisa Bekele, world record holder for 5000 meters and 10,000 meters. With less than 2.2 kilometers to go, Bekele and Kipsang were together, until Bekele put a few meters separation at 25 miles. Watching Bekele over the last kilometer, Kenenisa tried gamely to get the record, and he just missed it by seven seconds. Here is how I spoke about the race, in Conversations with Larry.

Manzano_Leo-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

Tuesday is tempo day, or if you have a race, a 30 minute fartlek with hill charges. The big races are coming and the time to prepare is here.

Tuesday: 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 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

Or, if you race today, after your race, get your team together and do a 30 minute run where you charge a hill for 2 minutes, 8-10 times, and then, cooldown.

Bolt_Usain4x1R-OlyGames16.jpgUsain Bolt, Rio 2016, photo by PhotoRun.net

Bolt confirms last race in Jamaica
KINGSTON (JAM): Usain Bolt's last race in Jamaica will be at the 2017 Racers Grand Prix in Kingston (provisional date June 10), informs NBC Olympics. This means Bolt will almost certainly miss the Jamaican Championships as the Racers Grand Prix is scheduled earlier in the season. Bolt will receive wildcards to compete at the 2017 World Championships by virtue of the fact he is the reigning champion in both sprint events. He also said he would retire after the London World Championships.

Bolt_UsainPC1f-RomeDL13.jpgBolt in Rome, 2013, photo by PhotoRun.net

RunBlogRun opines: Bolt is both phenomenon and conundrum. In his vigor, in his attitude, in his athleticism, Usain Bolt has captured the hearts and minds of the globe. First, it was track fans, then, young sports fans, now, Everyone loves Usain. Usain Bolt has entertained sports fans with his racing and his post race show across the globe.

What happens after he retires? Where does the new Usain Bolt come from?

Great question.

Watch us discuss this over the next few months.

Ennis_Jessica200-WChs09.jpgJessica Ennis-Hill, Berlin 2009, photo by PhotoRun.net


SHEFFIELD (GBR): Jessica Ennis-Hill announced her retirement from athletics on Instagram this morning. The 30-year-old won the Olympic heptathlon title in 2012, the world title in 2009 and 2015 and the European title in 2010. Ennis-Hill also won the world indoor pentathlon title in 2010, a silver medal at the 2016 Olympic Games and a silver medal at the 2011 World Championships. Her lifetime best of 6955 puts her at fifth on the world all-time rankings behind Jackie Joyner-Kersee (7291), Carolina Kluft (7032), Larisa Turchinskaya (7007) and Sabine Braun (6985). "I'm so fortunate to have had such an amazing career within the sport I love and this has been one of the toughest decisions I've had to make. But I know that retiring now is right. I've always said I want to leave my sport on a high and have no regrets and I can truly say that," she said on Instagram.

Ennis_JessicaSHfocus-OlyGame12.jpgJessica Ennis-Hill, London 2012, photo by PhotoRun.net

SHEFFIELD (GBR): Jessica Ennis-Hill has said she wants to help people become more active and find a way into sport, informs BBC News. "I've seen the benefits you have from being active and being healthy. So for me it's about communicating my experiences about keeping fit with the general public - to help people take those first steps to being more active than they already are and finding a way into sport," she said.

Ennis_Jessica800m1-Rio16.jpgJessica Ennis-Hill, Rio 2016, photo by PhotoRun.net

BIRMINGHAM (GBR): 2004 Olympic heptathlon bronze medallist Kelly Sotherton believed Jessica Ennis-Hill could have continued until the 2020 Olympics, informs BBC News. "I'm happy for her because it's always nice to make that decision and not let your body make that decision [on retirement] but I'm a little sad we won't get to see her at the London World Championships. I'm pretty sure Jess could go probably for another two or three years or even another Olympic cycle," she said.

RunBlogRun Opines: I have seen all of Jessica Ennis-Hill's major performances. I have been fortunate to see her win, and also see her take medals of other colors. While I totally appreciate her victories, I think she showed total class in 2011 in Daegu, when she took silver. She was poised, she took our questions easily and she showed the class that she has always had. Her coach, Toni Minichiello is a fantastic coach, capable and understanding of his athlete and her event. Both have been great ambassadors of our sport, British Athletics and yes, their sponsors.

Kelly Sotherton (another wonderful athlete), noted that JEH could have competed until 2020. I concur. But, there is something to be said in going out in such classy form, after a silver in Rio. No medals are guaranteed. We actually compete in a sport, this is not professional wrestling, although the politics can be quite similar sometimes.

Thanks to Jessica Ennis-Hill, for showing us how to compete, win, loose and retire from the sport with style and grace.

Anderson_GabrielleFHL-USAind14.jpgGabby Grunewald, photo by PhotoRun.net

ALBUQUERQUE (USA): US Indoor championships will return to Albuquerque next year and will be held from March 3 to 5 here. The same weekend as European Indoor Championships in Serbia. The city is also in talks about keeping the event in Albuquerque the following year. Local media inform. US indoors were also held in Albuquerque from 2010-14.

RunBlogRun Opines: Albuquerque wants to host the US Indoors. This is their second round of events there. I liked the event, but was concerned about, how, in the past, so little promotions were done of the meet. The site is quite small, with seats for about 2,500. We look forward to see how USATF and the city of Albuquerque approach the 2017 event.

Huddle_MollyLeds-USOlyTr16.jpGMolly Huddle, photo by PhotoRun.net

BOSTON (USA): Molly Huddle has hinted the 2017 season might be her last season on the track, informs NBC Olympics. Huddle will make her marathon debut in the New York Marathon on 6 November and her long-term goal is to contest that event at the 2020 US Olympic Trials. "I hope to run the Olympic Trials for the marathon in 2020. That process kind of starts now," she said. Huddle plans to forego a spring marathon next year in order to focus on making the track team for the 2017 World Championships in London.

RunBlogRun opines: There has been discussion for several years among kean observers of the sport regarding Molly Huddle's move to the marathon. Watching Huddle race, over 5000m, 10,000m, and cross country, one could see that she is a rare athlete. I recall Molly speaking with her sponsor, Mark Bossardet (VP of Marketing for Saucony), about wanting to stay in Europe a few more weeks in 2010, to take a shot at the 5,000 meter AR. In 2014, her battles with Shannon Rowbury at the US champs and in Monaco were two of my favorite races over the summer. The moves to 5000 meters, then, 10,000 meters, and now, half marathon and marathon, have been overseen by her current coach, Ray Treacy, one of the finest coaches in the land. Molly's move has been thoughtfully over time, and, as she debuts over the marathon on November 6, Molly knows that she still has some time on the track in 2017. After that, we will just have to wait and see.

Manzano_LeoQ-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

Welcome to week nine! Big races are here!

Week 9: Getting in the Groove

How did your race go last week? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you're a college athlete, increase your morning runs to 35-40 minutes on Mon-Wed-Fri.

Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Jeff Benjamin caught up with 1964 Olympic champion Billy Mills, who has joined many concerned Americans over the new pipeline that passes through Lakota lands. Billy Mills is part Lakota and is concerned about his people's historic lands.

Billy Mills.jpgBilly Mills, photo courtesy of NCAA.org

Update October 16. Billy Mills asked Jeff Benjamin to provide some clarification on key matters with the story. We have provided that and are republishing.

Llano_Matt1-Berlin15.jpgMatt Llano, photo by PhotoRun.net

Long run is one of the key building blocks of key running programs. This is a day that you should run with friends.

October 16, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.

Remember to check out www.hokaoneonepostalnationals.com.

Manzano_Leo1-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

Lots of races today across the country. Warm up well, run your best, give it your run, and run for your team! The importance of a collective effort is a great thing to learn while you run cross country!

October 15, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Do a long cooldown and remember to stretch afterwards.

Justin Lagat wrote this piece last month about the need for support of young Kenyan athletes by local Kenyan companies. This piece makes a lot of sense for companies and athletes around the world.

Yator-Longosiwa-KenyaOT12.jpgKenyan Olympic Trials, 2012, photo by PhotoRun.net

LaVillenie_RenaudR1a-Brussels15.jpgRenaud Lavillenie, photo by PhotoRun.net

These are the results from the end of season in Europe. These are the results for events in Europe held during the Rio Olympics. Special thanks to our friend, Carles Baronet, who compiles these results for RunBlogRun, all year long on events in Europe, events in the US.

Manzano_LeoH-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

The season is getting exciting now. Major invites like today's Nuttycombe Invite in Madison, Wisconsin, and tomorrow's Pre Nationals for college runners, and a thousand high school invites across the country!

October 14, 2016, Friday: Warm up; 6-mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Morris_150604_6803.jpg800 meters, Adrian Martinez, photo by Kevin Morris

The hill workouts on day 4 of each week build strength, speed and confidence. Remember, its the workouts over a season that build and callous you as a cross country racer.

Serena Burla and Diego Estrada were the first Americans in the 2016 Bank of America Chicago Marathon. This is the audio recorded by me for RunBlogRun. Both have amazing stories and are fine athletes. I think you will enjoy their stories.

RunBlogRun Interviewed Paul Lambert, Bank of America President, Chicago, on Thursday, October 6. Paul Lambert spoke about the importance of the relationship between Bank of America and the Chicago Marathon, and the stewardship that Bank of America values with the Bank of America Chicago marathon. A fascinating conversation and view into sports marketing. This video was produced by The Shoe Addicts.
Kellyn Taylor is a fascinating athlete. She took fourth in the U.S. Olympic Trials 10,000 meters last July. In the past February, she took sixth in the U.S. Olympic Marathon Trials. An amazing year for an amazing athlete. This interview was done with Kellyn last spring during her buildup for the most important year so far in her career. The HOKA ONE ONE Athlete Interview series is sponsored by HOKA ONE ONE Postal Nationals. To learn more about the postals, please click on www.postalnationals.com.

IMG_0143-St. Louis .jpgRNR Saint Louis, start photo by Micah Usher

The Rock N Roll Saint Louis 5k, 10k and Half Marathon are this coming weekend, October 15 and 16. Here is some information on the post event entertainment.

Sisson_Emily_Tufts10K_2016_Leading_Lotsbom.jpgPHOTO: Emily Sisson on her way to victory at the 2016 Tufts Health Plan 10-K for Women (photo by Chris Lotsbom for Race Results Weekly), used with permission.

Emily Sisson won her first national title at Tufts, and we are very excited for the young professional runner, who runs for New Balance, and is from Missouri (we featured her on Mo Runner a few times). Here is Chris Lotsbom's fine race story.

Morris_150604_6886.jpgNicole Tully, photo by Kevin Morris

We are getting into the Fall of the year. Cooler weather, some rain, and even, in some places, some snow. As we get later into the cross country season, each race becomes more and more important. Are you working on your finish? On the days where we provide stride-outs as part of the workout, concentrate on your finish and your speed. Run relaxed, and run fast. You are at week 8, work on this for the next six to eight weeks.

October 12, 2016, Wednesday: Warm up; 6-mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Cross country is, for most high school boys and girls, their first chance to run. Running across the field, running up and down hills, is part of the history of cross country running.

Tully_Nicole-USOlyTr16.jpgNicole Tully, photo by PhotoRun.net

Here is our Tuesday workout for October 11, 2016:

October 11, 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 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month. After your tempo run, finish up with four 200 meter cut downs, where you work on your finish a bit, and then, cooldown.

If you race today, then, after the race, get into your training shoes and do a twenty-five minute fartlek, where you run race pace for two minutes, easy run three minutes, repeat five times. Cooldown.

Kirui_Abel1i-Kenya12.jpgAbel Kirui, photo by PhotoRun.net
By David Monti, @d9monti
(c) 2016 Race Results Weekly, all rights reserved, used with permission.

CHICAGO (09-Oct) -- On a picture-perfect fall day here, Kenya's Abel Kirui and Florence Kiplagat won the 39th Bank of America Chicago Marathon using completely different tactics. Kirui, twice the world marathon champion, survived a slow and unevenly-paced men's race to win in 2:11:23, the slowest winning time here since 1993. Kiplagat, the defending champion, blew away the women's field with a powerful surge past the 30-K mark to win by about two minutes in a fast 2:21:32.

Both athletes won $100,000 in prize money at this Abbott World Marathon Majors event, while Kiplagat pocketed an additional $10,000 time bonus for breaking 2:23.

Like last year, Executive Race Director Carey Pinkowski did not employ pacemakers, and the elite men and women collectively made very different decisions on how to approach the race. The men went out at a painfully slow pace of 16:06 for the first 5 kilometers (about a 2:16 pace) while the women hit the same split less than a minute behind in 16:56, about a 2:23 pace. The die was cast.

"It's incredibly slow," said commentator Tim Hutchings of the men's contest.

Moreover, the men's pace was uneven. There were several surges by Kenya's Paul Lonyangata, followed by entertaining chases where Lonyangata swerved across the roadway to try to shake compatriot Gideon Kipketer. None of these moves did anything to break of the race, and a huge lead pack of 20 men lumbered through 10-K in 32:04. That group was only whittled down to 14 by the halfway mark (1:06:51). All of the main contenders were still on contention, including defending champion Dickson Chumba, Olympic 10,000m bronze medalist Micah Kogo, top American from last year Luke Puskedra, Lonyangata, Kipketer and Kirui.

Meanwhile, the women decided the cool, sunny and only slightly windy conditions were too good to waste on a slow pace. Seven women --Kenyans Visiline Jepkesho, Florence Kiplagat, Edna Kiplagat, Purity Rionoripo and Valentine Kipketer, and Ethiopians Yebrgual Melese and Atsede Baysa-- ran clustered together, clocking honest 5 km segments of 16:56, 16:43, 16:31 and 16:37 through 20 km. Only Baysa, who endured a fall, was dropped by half-way (1:10:29).

"It was good running," Florence Kiplagat said later. "I set the pace faster than I thought (but) I was comfortable."

Incredibly, the men would slow down further. With no athlete willing to take up the pace, they jogged from 25 to 30 km in 16:13, with Kirui sharing the lead of a still too-big pack of 12. Kirui was itching to go faster, but he vowed to his Italian coach, Renato Canova (who also coached Florence Kiplagat), that he would stay with the group.

"I wanted to go, I wanted to go," Kirui later told the media. "Then I remember what coach was telling me: go with the group."

It was at the same point, 30-K, that Florence Kiplagat decided she had waited long enough. She blasted away from the field, covering the next 5 kilometers in a snappy 16:17, nearly as fast as the men's slowest split. In an instant, every other woman was running for second.

"Florence was so aggressive from 30 km because she knew the course," said Edna Kiplagat, who would finish a distant second in a still-credible 2:23:28. "So I tried to pick up my pace."

Valentine Kipketer, a sister of Gideon Kipketer, would finish third in 2:23:41, followed by Rionoripo (2:24:47) and Melese (2:24:49).

But for Kirui, the race was only beginning. Just before 35-K, Lonyangata made another surge which took the lead pack from an even dozen to only four at 35-K: Chumba, Kipketer, Kirui, and Lonyangata. Kirui, who won back-to-back world marathon titles in 2009 and 2011, was ready to respond, but didn't want to go too early.

"So In my mind I know that something is going to happen," Kirui recalled. "I was very careful to see who was going to strike."

Lonyangata was the first to fall back, then Kipketer fell off. Kirui and Chumba sped through the 5 km segment from 35 to 40-K in 14:45, easily the fastest of the race. They were neck-in-neck with a comfortably 24-second lead over Kipketer. Only one would win.

There is a small hill before the final finish straight, and Kirui used it to make his move on Chumba. Furiously pumping his arms, he left Chumba behind, achieving a three-second gap which would hold to the tape. Chumba clocked 2:11:26, followed by Kipketer in 2:12:20 and Lonyangata in 2:13:17. Stephen Sambu, making his marathon debut, finished fifth in 2:13:35.

"For me, I'm very excited, surely," said a jubilant Kirui who celebrated at the finish line with a little dance. "It's my first time to win a race on American soil. That was my big desire."

Back in 8th place, Diego Estrada of Flagstaff, Ariz., was the top American, finishing his first marathon in 2:13:56 (he had dropped out of the USA Olympic Trials in Los Angeles last February in his first attempt at the distance). Sadly, he stepped on a competitor's water bottle at the 10-K fluid station, rolling his right ankle. He thought about dropping out, but couldn't bring himself to stop.

"I didn't know if I should drop out or continue," a determined Estrada told the media after coming into the press room on crutches. "I just told myself that wasn't an option."

Puskedra finished 19th in 2:20:18, and Serena Burla was the top American on the women's side in seventh place in 2:30:40. Sarah Crouch (9th in 2:33:48) and Alia Gray (10th in 2:34:00) made it three USA women in the top-10.

A total of 41,350 runners started today's race.

Post race interviews of winning athletes is part of the lexicon of post elite race activities. These interviews give us a chance to see inside the head of the athlete. How were they feeling? What challenges did they overcome?

In the case of the communicative Abel Kirui and the ebullent Florence KIplagat, their pleasure over their victories was obvious. This interview was recorded on Sunday, October 9, 2016.

For years, I have been frustrated with the lack of knowledge that I have about performance apparel. That lack of knowledge translates into a lack of appreciation of all the consideration that goes into building fine running performance apparel. This is part two of a series of comments from a discussion I had with Craig Vanderoef at the 2016 U.S. Olympic Trials. Special thanks to the Shoe Addicts for editing and producing this series.

IMG_6342.JPGAbel Kirui, Florence Kiplagat, Renato Canova, photo by The Shoe Addicts/Mike Deering

The Chicago marathon had two amazingly different races, both very satisfying to observe. The women's race showed the amazing fitness and joy in running of Florence Kiplagat. The men's race showed how much pace making has permeated men's races, so that, in many cases, they become a time trial for most of the race. In Chicago, the men's race has surges and reactions, ebb and flows, and a fine marathoner, winless since 2011, won his first big marathon in the US. That marathoner was Abel Kirui.

Justin Lagat wrote this fine piece, and provided us, as our friend does, another view from Kenya.

This is a good time to get your fall racing shoes and use them for tempo runs. If you're an advanced runner, up your easy runs to 30-35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.

Manzano_Leo1a-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

Lesson from Chicago Marathon: Yesterday, I watched Abel Kirui win the marathon in last 300 meters! He did not stop challenging over the final meters and surprised himself. Athletes at all levels have changes, so remember to always challenge yourself!

October 10, 2016, Monday: Warm up; 6-mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

There were two races at the elite level in the 2016 Bank of America Chicago Marathon. The men's race, which we just wrote about, was cautious, then rambuctious, then, fast and furious. The women's race was fast from the very start, with five women under 2:25, and the third fastest time in the world for the winner.

IMG_6342.JPGAbel Kirui, Florence Kiplagat, Renato Canova, photo by The Shoe Addicts/Mike Deering

For Florence Kiplagat, the world record holder in the half marathon, her victory over the streets of Chicago today was her way to reaching out to the Kenyan selectors about her absence from Rio Olympic team. It is also Florence's alert that she wants to run London 2017.

After the race, Florence Kiplagat reminded us of how Edna had caught her in London 2014. In light of that race, Florence took off here at nineteen miles and no one could race with her today, across the 29 neighborhoods and 26.2 miles of the 2016 Bank of America Chicago Marathon.

Abel Kirui had the pedigree to win the Chicago marathon. But, with a field bereft of Dennis Kimetto, and Kebede Tsegaya, the patina of the race took on a different hue. The race went from a typical big city race, to a championship style race, where the early pace is a bit cautious, and the final six to seven miles are fast and furious. What was most intriguing was that one could not pick the winner until 150 meters to go!

IMG_6339.JPGAbel Kirui and Florence Kiplagat, 2016 Bank of America Chicago Champions, photo by The Shoe Addicts/Mike Deering

With 5k splits of 16:03, 15:59, 15:48, and finally 15:14, the race was one of, to use a Will Farrell term, 'Strategery'. It seemed like some did not know how to run without someone controlling the race. The pace resembled a 50k race walk early on, but, as the race developed, the surges and return to the lead pack reminded me of an accordian player, in a polka.

Abel Kirui, listening to his coach, Renato Canova, and his training mate, Florence Kiplagat, played his cards close to his chest. Taking on the defending champion over the final six miles, and using a final herculean sprint over the last 200 meters, Abel Kirui won his first race in North America!

After the race, Abel Kirui was embraced by 1968 Olympic gold medalist at 1,500 meters, Kipchoge Keino and 1988 champion Peter Rono, who were in Chicago to see the race and enjoy the Kenyan Marathon dinner, in its 18th year.

One final note on Abel Kirui. He wants to race in somewhere in the Spring to challenge Mr. Bekele and Mr. Kipchoge.

IMG_6297.JPGRyan Dohner, Northern Arizona Elite, at RNR San Jose, photo by PhotoRun.net

Sunday is long run day. Get a group of friends together and find a quiet park, with good footing and take in your long run, at a pace that you can speak while running.

October 9, 2016, Sunday: Easy 9.5-mile run on grass or dirt with friends.

Sambu_Stephen_Chicago_2016_PreRace_David_Monti.jpgStephen Sambu, photo courtesy of David Monti, RRW, used with permisssion.


By David Monti, @d9monti

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

CHICAGO (08-Oct) -- The conference room at the Chicago Hilton was noisy as reporters scrambled yesterday to chat up the elite athletes running Sunday's Bank of America Chicago Marathon. Most of the athletes looked nervous, unsure of what to say about their chances in what is America's second-largest marathon, part of the Abbott World Marathon Majors. They were definitely feeling the pressure.

But sitting quietly and looking calm was Kenya's Stephen Sambu, who will make his debut at the 42.195 kilometer distance here. Sambu, 28, a former NCAA star for the University of Arizona, will move out of his comfort zone of the 5-K to the half-marathon, the distance range over which he has recorded 18 road racing victories and 30 podium finishes since becoming a professional in the fall of 2012. He saw stepping up to the marathon now as a natural progression of his career. The time was right, he said.

"I decided because I've done a lot of half-marathons, like New York," said Sambu who won the NYC Half last March, finished second in 2015, third in 2014 and seventh in 2013. "I did New York, I don't know, four or five times. I was like, this is enough. I just need to try the full one."

Executive Race Director Carey Pinkowski recruited Sambu back in the spring, making him the first top athlete he announced for the race. In the midst of doping crisis in Kenya, Pinkowski saw Sambu as both a trustworthy and talented athlete.

"The Bank of America Chicago Marathon has a long tradition of featuring the world's best athletes making their marathon debuts right here," Pinkowski said in a statement at the time. "To have Stephen Sambu, a person with deep integrity on top of being a talented athlete, add his name to that legacy is truly exciting. He's one of the most highly rated athletes on the road today who isn't afraid to go to the well and put in the work. He loves the energy of racing in our city."

Chicago has a history of fast debuts by Kenyan athletes, including a 2:05:50 by Evans Rutto in 2003 and a 2:06:54 by Ondoro Osoro in 1998. Both marks were world debut records at the time.

Sambu cut back his racing schedule this year so that he could first try for the Kenyan Olympic team at 5000m (he ended up tenth in their Olympic Trials last June), and then be ready for Chicago. He only ran one summer road race, the New Balance Falmouth Road Race last August, which he won easily by a 25-second margin over USA Olympian Leonard Korir. He has stayed home in Arizona grinding out the miles under his longtime coach, James Li. The training was challenging, he said, leaving his legs more tired than ever before.

"You know, when I did 40K I got massages because my legs were killing me everywhere," Sambu explained, shaking his head. "I didn't have like injury, or anything. My legs were, like, dead from long runs."

Along the way, he got advice from training partner Abdi Abdirahman, a four-time Olympian and 2:08:56 marathoner who set his personal best in Chicago ten years ago. Abdirahman counseled him to not overdo his long runs and, above all, be restrained during the race.

"Abdi told me about racing. He told me, 'Be careful, don't go crazy,'" Sambu said. He added: "You know, I'm just going to be very careful not to go crazy. "This is a very long race. So, my plan is to go at a comfortable pace maybe, almost, five minutes (per mile) at the beginning, or maybe 4:55, 4:50. That's my goal."

Pinkowski abandoned pacemakers last year to try to foster better head-to-head competition. That will make this year's race doubly difficult for Sambu who will have to focus on controlling his pace and not getting caught up in any early breaks which are too quick. However, prize money only goes 5-deep here ($100,000-75,000-50,000-20,000-20,000) so Sambu doesn't want to get too far behind, especially if Chicago's notorious winds kick up.

"I'm worried that, like, it might be so windy," Sambu said. He added: "The weather is going to be my worry, but I hope it's going to be good."

If he's successful here on Sunday, Sambu said that he'll focus on the marathon going forward. It's no secret that the marathon is the most lucrative distance in road running, but it is also the least forgiving and most competitive. Sambu isn't worried about that now.

"I'll be a marathoner, yes," Sambu said with a nervous laugh. "That's going to be my thing."

PHOTO: Stephen Sambu in advance of the 2016 Bank of America Chicago Marathon (photo by David Monti for Race Results Weekly)

Luke Puskedra was a fine athlete at the University of Oregon. His first marathon was not up to his expecations. Luke told RBR that he prepared way too hard. So, Luke stopped running. Then, he started up again, slowly. His second marathon was a 2:15:27, after only a few months of training. In the fall of 2015, Luke ran 2:10:24 for fifth place in the Bank of America Chicago. Last January 2016, Luke ran 1:01:29, one month later. Luke ran 2:14:12 for fourth in the U.S. Olympic Trials. " I would have preferred 15th, 30th, not fourth." This interview was done with Luke, discussing his prospects for the 2016 Chicago Marathon by RunBlogRun on October 7, 2016.

Kiplagat_FlorenceFV-Berlin13.jpgFlorence Kiplagat, photo by PhotoRun.net

Women for fast times

CHICAGO (USA): Reigning champion Florence Kiplagat has said she isn't concerned about the lack of pacemakers and believes a fast time is still achievable, informs LetsRun. "(A fast race) is still possible. There are guys that want to run with the elite group, and maybe someone wants to run under 2:22. We don't miss pacers as much since the race is mixed up with us," she said. Edna Kiplagat isn't even ruling out the possibility of a sub-2:20 winning time. "If the conditions are good, (2:20) isn't out of the question if we start with a good pace, I will try to run my best and improve my time."

Kogo_Micah-Frankfurt15.jpgMicah Kogo, photo by PhotoRun.net

Men tactical
CHICAGO (USA): The leading contenders for the men's race in the Chicago Marathon are all expecting a tactical contest on Sunday, informs LetsRun. "This race is like running a championship, and it is anybody's race," said Micah Kogo. "I came to Chicago because I want to start slowly and run faster at the end," said Stephen Sambu who is making his debut tomorrow. Ethiopia's Abayneh Abele ran a fast time in the Dubai Marathon in January but he is anticipating a different sort of race tomorrow. "I'm planning on going for the win because my confidence is really good, but I don't want to make any mistakes. I want to run behind the leaders until 35K, then I will push," he said. Reigning champion Dickson Chumba wasn't at the press release as he hadn't arrived into Chicago due to visa problems.

Tully_Nicole-Pre16.jpgNicole Tully, photo by PhotoRun.net

Saturday is race day across the U.S. Good luck. Stay focused. Get out well and work the race, work it, pass people and when you get to the last three minutes, just increase your pace every few hundred meters. Challenge yourself!

October 8, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Long cooldown, and remember to stretch!

Remember to check out www.hokaoneonepostalnationals.com.

Barber_ShawnHS-NBin16.jpgShawn Barber, NB Indoor 2016, photo by PhotoRun.net

Social media has no conscience. Modern media is a 24 hour monster that eats everything in site. It chews up stories and images and throws them out.

If one can survive the hysteria, the comments and the ugliness for the 24 hour cycle, there are many times that the focus or topic of focus can survive.

I am not so sure with Canada's Shawn Barber.

You remember Shawn Barber. He had a fantastic 2015 season, setting Canadian record, winning the World Championships and challenging Renaud Lavillenie.

Then, he finished poorly in Rio and we wondered what was going on?

Well, we just found out.

Have you ever seen a train wreck?

Well, the following story is such an example.


Florence Kiplagat, photo by PhotoRun.net

Chicago favorites
CHICAGO (USA): Dickson Chumba and Florence Kiplagat will defend their titles in the Bank of America Chicago Marathon on Sunday. Chumba is the fastest entrant in the men's race with a 2:04:32 PB ahead of former winner Tsegaye Kebede (2:04:38) and Abel Kirui (2:05:04) who are both looking to return to form after recent injury problems. Ethiopia's Abayneh Ayele has more recent form to his name, finishing sixth in the Dubai Marathon in 2:06:45 in January and fourth at the World Half Marathon Championships where he was outsprinted for bronze by Mo Farah. Other names to watch include Shanghai Marathon winner Paul Lonyangata (2:07:14), Mumbai Marathon winner Gideon Kipketer (2:08:14), former Olympic 10,000m bronze medallist Micah Kogo (2:06:56) and debutant Stephen Sambu, who arrives with 27:25 10km and 60:41 half marathon PBs to his name. Kiplagat (2:19:44) faces her namesake Edna Kiplagat (2:19:50) in the women's race along with Boston Marathon winner Atsede Baysa (2:22:03), Frankfurt Marathon winner Gullume Chala (2:23:12), Paris Marathon winner Visiline Jepkesho (2:24:44) and former Amsterdam Marathon winner Valentine Kipketer (2:23:02).

I was with Ben Rosario last weekend. Ben was with one of his runners, Ryan Dohner, who was running his debut over the half marathon distance. It was fun watching Ben with his athlete, encouraging before and after. In this video, the sixth in a series, Ben Rosario speaks about the art and science of coaching. This series is about developing the skill set to be a fine coach. This series is sponsored by HOKA ONE ONE and the HOKA ONE ONE Postal Nationals. To find out more on the Postals, go to www.postalnationals.com.

Morris_150604_7068.jpgTwo happy 800 meter runners, photo by Kevin Morris

Want to really see your 400 meter and 800 meter times come down in the spring? Then, run cross country! The late Coach Bud Winter, who coaches at San Jose State and had the WR holders in the 200 meters, 400 meters and I believe 100 meters under his stewardship would have his 400 meter runners run cross country! Lee Evans, 1968 400m gold medalist and WR holder told me this in an interview in 1989! Lee did not like cross country, he loathed it, actually, but it made him stronger!

October 7, 2016, Friday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Oh, and please check out the Postal nationals site! It can be found at www.hokaoneonepostalnationals.com. See how your team ranks in your city, state and country!

IMG_6316.JPGPaul Lambert with Larry Eder, 10.06.16, photo by The Shoe Addicts/Adam Johnson-Eder

Paul Lambert is the President of Bank of America Chicago Division. He is also a life long runner. For Paul, the relationship between Bank of America and the Chicago Marathon is about " stewardship". Paul and his team respect the relationship between the marathon and the community.

Ward_Jared1d-Seattle16.jpgJared Ward, photo by PhotoRun.net

Jared Ward's run for third place last February 2016 at the U.S. Olympic Trials just reinforced this marathoner's talent. In August, when Jared Ward took sixth in the Olympic Marathon, with a PB no less, the BYU grad showed his true ability: to run championship races and stay calm and focused.

The ability to keep your cool at the end of a race is a skill that is developed and nurtured. When Jared won his US marathon title in LA, he showed his skills. His Olympic Trials and Olympic runs just showed that he had honed those skills. If you are in Brooklyn this coming weekend, you will see a fine talent on the streets of your fair borough.

Ward_JaredFV-Seattle16.jpgJared Ward, Seattle 2016, photo by PhotoRun.net

Jared Ward is racing at RNR Brooklyn Half Marathon on October 8. This is part of his new buildup for the next season. Let's wish him luck.

The half marathon distance is the most popular racing distance in the country. RNR series continues to provide runners across the country access to races in many of the finest running communities across the U.S.

Kirui_Abel-BostonM15.jpgAbel Kirui, photo by PhotoRun.net

CHICAGO (USA): Abel Kirui is also aiming for a good showing in the Chicago Marathon in order to impress the selectors ahead of the World Championships, informs the Daily Nation. "I am ready for the race and I hope to make a good comeback as I focus on making the team for the World Championships next year," he said.

Kiplagat_Edna-Boston10k.jpgEdna Kiplagat, photo by PhotoRun.net

CHICAGO (USA): Edna Kiplagat hopes to send out a message to the Kenyan selectors who overlooked her for Olympic selection when she competes in the Chicago Marathon on Sunday, informs Xinhua. "I want to send a message to my critics and Chicago will provide the best platform, though I know there are a number of athletes who will equally good to win the race," she said. "I have done well in training and what will be important is to win the race." Kiplagat is also looking to put a marker down ahead of the World Championships in London next year where she could aim for a record third world marathon title.

Morris_150604_6803.jpg800m at Adrian Martinez Memorial, June 2015, photo by Kevin Morris

I loved hill workouts. I also worked hills so that, when I saw them in a race, I relaxed, put my head down, pumped my arms and took to passing one person at a time. Just before I hit the top, I would accelerate, then, put a little more effort into the downhills, and pass a few more. Cross country teaches you how to use tactics, train hard and focus in racing. Enjoy todays' workout! Runners who run from 400 meters on up should do cross country!

October 6, 2016, Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down. If you have a race, then, after race, do a twenty minute Holmer fartlek, with twelve minutes out, come back in eight to ten minutes, running hard. Then, cooldown.

Oh, and please check out the Postal nationals site! It can be found at www.hokaoneonepostalnationals.com. See how your team ranks in your city, state and country!

Chumba_Dickson-Bogota14.jpgDickson Chumba, photo by PhotoRun.net

Updated Wednesday, October 5, 2016. As I head to the SFO airport, my anticipation for Chicago Marathon 2016 is very high. Here is what I wrote about the Marathon in 2015. I have missed one race, I believe, since 1990 in the Windy City.

The 38th Bank of America Chicago Marathon was held today, October 11, 2015. With over 40,000 starters, the marathoners in the Windy City enjoyed fantastic weather, even with some wind.

Kiplagat_Florence1f-Berlin13.jpgFlorence Kiplagat, photo by PhotoRun.net

Carey Pinkowski had to be proud, as both elite races were true battles, giving television commentators and viewers something to see and comment on. On the men's side, the battle came down to the final two miles and on the women's side the battle came down to the final mile.

And all, without pacemakers!

Morris_150604_6886.jpgNicolle Tully, Adrian Martinez memorial 2015, photo by Kevin Morris

Cross country is about running and nature. Running in parks, over hills, across creeks, gut wrenching hills, scary downhills and long finishes into the chute, catching your breath, telling stories, and cooling down with your friends. Some will become life long friends. Cross country is one of the many magical parts of our sport. This week, more than 550,000 high school boys and girls will be running races across the fifty states of the U.S.A. for cross country! Have fun, make friends, and challenge yourself!

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

mom and dad.jpgMarilu & Stan Eder, from 1955-56

My mother Marilu Eder, was a true force of nature. She loved her family, friends and associates with her whole heart and whole soul. My Mom and Dad knew each other for 62 years and were married just under 58 years. I learnt the kind of marriage I wanted from watching my parents. I learnt about the "in sickness and health part" from watching my parents live that over the past two years. It has been a profound lesson.

What I love most is that she lived honestly and died honestly, giving of herself until the very end. That I was here, with my father and family over the last two years, has been very important.

Two lessons from Marilu (there are many):

Always find an excuse for a celebration: Mom had a surprise 40th birthday party for my Dad two years, four months after his 40th. His response was a big smile and he was totally surprised. Mom believed in week long, and sometimes month long birthday celebrations. We are celebrating her life with a dinner for family and friends after her Memorial, and she would have loved it.

Love your kids whole heartedly, but be their parents first. Mom was my parent always. I became her friend in my thirties, when I finally understood why she did things. For all five of us, we all thought, as my brother-in-law Gervais noted, "all five kids thought that they were only children." Encouraging your kids to try things, knowing that they will succeed at some but fail at others, knowing that they are always loved, is key to healthy kids. I have come to appreciate that and appreciate the lessons hard learned by my Mom and given to me with that selfless love.

I was encouraged to create my own reality: find the things I wanted to do, love the people I wanted to love, and live a life full of friends and family. That is how my mother will stay alive, in her children, grandchildren and husband continuing to live life.

Here is Marilu Eder's obit.

Llano_Matt1-Berlin15.jpgMatt Llano, photo by PhotoRun.net

If it is Tuesday, it is Tempo day. Tempo runs are key ways to develop your racing ability, and callousing yourself for the current racing season. Good luck this week! Lots of big races! And remember, please check out HOKA ONE ONE Postal Nationals! See who is ranked from around your state and country for best postal team!

October 4, 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 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

If you race today, try a 20 minute fartlek, one minute at mile pace, one minute easy, repeat ten times, then, easy cooldown.

Remember to check out www.hokaoneonepostalnationals.com.


Biwott_Shadrack-SanJose16.JPGShadrack Biwott, photo by PhotoRun.net

The streets of San Jose, California , on the first weekend in October, provide cool weather, and fast streets for the nealry 17,000 runners who ran 5k, 10k and half marathon options this weekend at the 11th edition of the Rock N Roll San Jose Half Marathon and 10k this weekend.

The men's race was dominated by Shadrack Biwott, a member of the ASICS Mammoth Track Club, coached by Andrew Kastor and his wife, Deena Kastor. Shadrack is in training for the upcoming TCS New York City Marathon, and was in San Jose to test his fitness.

And the test was successful!

Here is his race story!

Scott Fauble .JPGScott Fauble, 4th in Olympic Trials 10,000 meters, photo by PhotoRun.net

Monday runs are normaly, pretty relaxed days. Coming the day after a long run, two days after a race, and a day before a tempo day or another race, it provides a day of sanity in the week. If you are a more advanced runner, consider morning runs on Monday, Wednesday and Friday.

October 3, 2016, Monday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Biwott_ShadrackFV-SanJose16.JPGShadrack Biwott, photo by PhotoRun.net

Kipyego_Sally-SanJose16.JPGSally Kipyego, photo by PhotoRun.net

Shadrack Biwott Triumphs at Rock 'n' Roll San Jose Half Marathon
  • Sally Kipyego of Kenya took the top spot in the women's race
  • California's fastest half marathon concluded this morning in downtown San Jose
  • Bay Area band, Rogue Wave, rocked the finish concert for participants and spectators
San Jose, CA - October 2, 2016 - After Sunday's incredible finish at the 11th annual Rock 'n' Roll San Jose Half Marathon, there was no doubt whatsoever that success there runs in the family. Shadrack Biwott, brother of former champion and current course-record holder Duncan Kibet, won the 13.1-mile race. The 31-year-old blazed the scenic and super-fast course in downtown San Jose in one hour, one minute, and 55 seconds.
Biwott, an American citizen and currently training under the watchful eye of Andrew Kastor, was pleased with his performance. "I felt amazing," he said afterwards. "I honestly didn't know the pace I was running at the beginning. My first mile was 4:41 and I said that I might as well keep running like this if I can." Biwott says he saw his coach out on the course and he offered some encouragement. "He said, 'Shaddy,you look good. Use your arms. Look up. Have fun,'."
A Mammoth Lakes resident, Biwott made his move at mile 5 when he dropped eventual-second-place finisher Patrick Smyth. "I felt great. Once I saw the [lead] truck. I chased it down. I kind of fell asleep around miles 10, 11, and 12, but then I woke up and told myself to push it."
Sunday's race was a tune-up for Biwott before the New York City Marathon next month. "Today's race tells me I'm on the right track for it. I have another 4 weeks for hard training then I'm going to taper and see how it goes." Biwott says he won't race any more before New York. "Today's effort felt easy for me. I'm very happy with the race."
Second-place finisher Smyth clocked 1:03:21, while Daniel Tapia of Mammoth Lakes was third in 1:04:13.
The women's half-marathon was also a similar race with a dominant winner. Kenya's Sally Kipyegocrossed the finish line first in the heart of San Jose with a 1:09: 53 showing.
"It was a good day. The conditions were perfect," she said. Like Biwott, Kipyego stuck with a pack that included rival Sara Hall until mile 5 "I just ran the last 8 miles by myself. That was a bit difficult." Kipyego admitted afterward that she went into the race with tired legs to see how she felt. "I was pleased with that," she said. "Going under 1:10 was good." Kipyego, who trains in Flagstaff, Arizona, will be racing the New York City. "This race tells me that I'm strong," she said. "I think I can run faster." For New York, she says she just wants to be competitive and have a "solid race".
Second place was awarded to Sara Hall, who is also preparing for the New York City Marathon and had been using the race to tune-up for her November marathon where she is hoping to break the 2:30 barrier. Hall's time was 1:12:47. Lyndy Davis was third a full 6 minutes behind in 1:8:47.
Legendary 49er running back Roger Craig took part in the half marathon. The man with three Super Bowl rings helped San Diego resident Kelsey Jess finish the race.
"He's one of the greats," said Jess. "It was inspiring to cross hand-in-hand with him. It doesn't matter where you come from. We all have that same goal in mind. At mile 6 or 7, I was struggling. He was like, 'Girl, you got to get going.'."
"That's what we do these races for," said Craig. "It was an amazing day. The weather was perfect." Craig is one of the race's co-founders and is proud of this incredible achievement. "When you run it, the neighbors come out and say, 'Thank you for bringing this race to San Jose'." Craig says the runners are the same way.
Weather in the city called the "Capital of Silicon Valley" on Sunday couldn't have been more perfect with temperatures at the start in the high 50s and light winds--a beautiful, crisp fall day in the Golden State. Finishers were welcomed along the roads by numerous bands and cheer zones. The Rock 'n' Roll excitement kicked off with a Kids Rock race and 5K on Saturday. A 10K was also held in conjunction with the half marathon.
For full results, visit RunRocknRoll.com/San-Jose.
# # #
2016 Rock 'n' Roll San Jose Half Marathon- Olympic Race
Place, Name, Age, Hometown, Time
1. Shadrack Biwott, 31, Mammoth Lakes, CA 1:01:55
2. Patrick Smyth, 30, Santa Fe, NM, 1:03:21
3. Daniel Tapia, 29, Mammoth Lakes, CA, 1:04:13
4. Ryan Dohner, 25, Flagstaff, AZ, 1:04:26
5. Fernando Cabada, 34, Cloves, CA, 1:04:53
1. Sally Kipyego, 30, Kenya, 1:09:53
2. Sara Hall, 33, Redding, CA, 1:12:47
3. Lyndy Davis, 26, Portland, OR, 1:18:47
4. Allison Gonzales, 26, Exeter, CA, 1:21:39
5. Molly Friel, 49, Fresno, CA, 1:21:50

Boulet_Magdalena-Boston14.jpgMagdelena Lewy Boulet, photo by PhotoRun.net

Long runs were always my favorite workouts of the week. It was the day the team was together, and we could catch up on the week and enjoy each others' company for 90 minutes to two hours.

October 2, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.


Leo Manzano, photo by PhotoRun.net

There will be hundreds of races across the country on October 1. Hundreds of cross country invitationals. Good luck in your race today!

October 1, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. After race, get in long cooldown.

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