September 2020 Archives

Thursday is the hill day. This is a tough day. Stay focused on the workout. Stay safe.

IMG_2215.jpgMen's 5000m, London 2017, photo by Mike Deering / The Shoe Addicts

Thursday, 24 September 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5x3 minute hilly charge, cooldown

RunBlogRun presents

Socialing The Distance

with Larry Eder

Featuring Coach Rana Reider

Rana Reider has been coaching most of his adult life. Rana Reider fell in love with athletics watching his brother compete at the iconic Arcadia Invitational.

Rana Reider.jpg

Rana has learned from some of the best. Rana Reider gives Ted Banks, the iconic coach at UTEP, San Jose State and Riverside CC, much credit on his beginnings as a coach. Rana spoke about how John Smith answered his many questions as well. Rana used those answers, his varied coaching experiences and hands on time with his athletes to help build several generations of athletes.

Rana Reider coached at NCAA Schools such as Florida and Kansas State.

Rana Reider was NAIA Coach of the year in 2000, and Nike Coach of the year in 2011.

According to this coach, nothing comes easy. If you want to be the best, you need to work hard and stay focused.

Rana Reider has worked with British Athletics, Athletics Netherlands, and now, the Chinese federation.

He currently works with athletes such as Christian Taylor, Andre De Grasse, Trayvon Brommel, Dafne Schippers, Adam Gemeli and Jimmy Vicaut, among others.

Rana Reider1.jpgRana Reider, photo by NOS.NL

In our wide ranging discussion, Rana Reider and I discussed the challenges of coaching in a pandemic, and how each athlete is an individual, and has unique strengths and weaknesses.

We thank Rana Reider for his time and candor.

We thanks Mike Deering for producing #socialingthedistance.

Wednesday is an easy day. Keep it that way. Keep the injuries at bay. Stay alert.

IMG_9466.jpgWomen's 1,500m heats, London 2017, photo by Mike Deering / The Shoe Addicts

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Dafne Schippers is out at Doha...

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ds.jpgDafne Schippers, photo by European-athletics.org

Dafne Schippers is ending the season. She has put the next season as a priority, and, as her back was sore, she has to take some time to recover. We will see Dafne in 2021.

bookcover.jpgThis is part 2 of The Russian Affair. Stuart Weir liked this book. The story is like a spy novel.

Obiri vs Chepkoech in Doha

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wsteeplechase.jpgBeatrice Chepkoech, photo by Stuart Weir via TV

hellen joy .jpg

Hellen Obiri, photo by Etienne Fiacre

The Doha Diamond League meet will be held on 25 September. It will be the last Diamond League meeting in 2020, the absolutely strangest athletic season in recent memory. The ironic thing is that Doha is normally the opening Diamond League meeting each season, and in 2020, it ends the season.

This is part 3 on coach Andy Young, written by Stuart Weir. Andy Young is an excellent coach and is now coaching Laura Muir, Jemma Reekie, and Gabriela Stafford DeBues.

EuroSUN-426432.jpgAndy Young, photo by Bobby Gavin www.thatonemoment.co.uk

IMG_3059.JPGValarie Allman, American record holder, discus, photo by Oiselle

This is Valarie Allman. She is a discus thrower. She is also the new American record holder, which she set on August 1, 2020. The throw by Valarie Allman makes the young American someone to watch in the global discus wars as we build to Tokyo, Eugene, Paris, and eventually, Los Angeles 2028 was 70.15m/ 230'-2".

Athletics Chat 19-Epilogue

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RunBlogRun presents

Athletics Chat Episode 19

Epilogue Clip

IMG_4579.jpgCaste Semenya, photo by Mike Deering / The Shoe Addicts

In the epilogue, yours truly adds a little extra love to the Athletics Chat. In this epilogue, I spoke on Caster Semenya,

Alan Pascoe and the challenges that many brands may see in sports marketing. Thanks again to Stuart Weir and Mike

Deering on producing our programs.

Athletics Chat Episode 19

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RunBlogRun presents

Athletics Chat Episode 19

with Larry Eder and Stuart Weir

cs.jpgCaster Semenya, photo by ITV.com

Each week, Stuart Weir and Larry Eder speak, via Zoom. Stuart Weir is in England. Larry Eder is in Estados Unidos.

We attempt to solve many athletic challenges each week.

Topics in Athletics Chat 19:

1. Caster Semenya

2. British Athletics in crisis.

3. Speed dialing Alan Pascoe

ap.jpgAlan Pascoe, the man who saved British Athletics...photo by news.ntd.com

4. Diamond League in 2020

5. Good things in Golden Gala, rome DL

6. Best non DL meets in 2020 (ISTAf)
7. UK Athletic crisis-some suggestions to Jo Coates
8. Where is Niels de Vos? Why is Eugene 2022 so damn quiet?
9. My thoughts on John Capriotti leaving Nike
10. Pandemic news
Special thanks to Stuart Weir, and special thanks to Mike Deering on producing #athleticschat.

faith©etiennefiacre.jpgFaith Kipyegon, photo by Etienne Fiacre

This piece, by Justin Lagat, tells us about the exciting athletes in the distance events in Doha. I love this meet, the stadium, the event, the excitement, all kept me excited. The Doha Diamond League is ending the outdoor track season.

IMG_9859.jpgMolly Huddle, London 2017, 5000m heats, photo by Mike Deering / The Shoe Addicts

Tuesday, 22 Sept 2020: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown.

elaine thompson .jpgElaine Thompson, photo by Diamond League

This is the second piece by Stuart Weir, on the Golden Gala Pietro Mennea 2020...

The movie, Without Limits, came out on my son's birthday, in Madison, Wisconsin, and was in the theatre for a couple days. It was the second Pre movie to come out in six months, and it was the best. My son, 12, was most annoyed about having to see a track movie on his birthday. I think I made it up to him by getting him a new Apple computer.

Pre meant alot to me. I raced in the Nike Pre Montreals, because Pre had them. I ran my first 10,000m in them (no socks) and my first hour champs, (no socks, lots of blood). He was rock star, athlete and political activist all in one. He was, well, unique.

The movie was quite good.

You can buy it here: https://www.amazon.com/Without-Limits-Billy-Crudup/dp/0790739291

The movie company actually advertised with the running network, spending $100k over 3 months in print and on the web. Ah, the good old days.

This is the trailer:

The week begins. Monday is funday. Keep the idea of the easy day strictly. Well, only do it if you want to improve. The body is not mysterious. It gives you absolute lines in the sand. Push too hard and you will get hurt. Use your brain for a place holder, and you will end your career. More is not always better.

Easy day means easy day, even if you are the next Steve Prefontaine.

sp.jpgFrank Shorter, Steve Prefontaine, Steve Stagberg, 1969 AAU, photo should be attributed to Jeff Johnson, (an amazing photographer)

Monday, 21 September 2020: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Long runs give meaning to Sunday workouts. Long runs are the special sauce, the verde sauce that makes that breakfast burrito truly supreme. Enjoy the long run. Embrace the quiet and solitude on the trails, roads or the loop you have designated. Stay safe.

DSC02081.jpgShelby Houlihan, Karissa Schweizer, photo by Cortney White

Sunday, 21 September 2020: Long run, 75-90 minutes

Sean Ingle is one of the finest journalist in sports.

There, I said it.

Sean Ingle writes for the Guardian UK. His writing is clear and crisp. He does his homework. He has a cadre of supporters who understand, that, while they might not agree with Sean Ingle's comments, he does give both sides of the story and lets the audience think for themselves. When someone wants a story to be told with honesty and clarity, Sean Ingle is one on the short list.

Great journalism is a painful, laborious process. One can not assume anything, and surprises come around each and every corner.

3127.jpgLamine Diack, president of the International Association of Athletics Federations from 1999 to 2015, was found guilty of corruption in a Paris court.Photograph: Martin Bureau/AFP/Getty Images

Such is the case on the following piece regarding Lamine Diack and the foul smell he added to the sport of athletics. Sean Ingle, in the article noted below, lets the reader see how the corruption changed the sport.

How should one think of Lamine Diack and his son, Pappa Masatta Diack?

LIke additional characters in a Joseph Conrad novel, the Diacks smelt of old school croneyism, under the cover of a global athletics federation, and introduced a level of corruption that almost sank the sport. They have not been the only ones, but their actions were the most egregious. They were so bad that many did not comprehend the level of corruption.

Perhaps, there was just too much easy money.

I recall working in the Berlin Hilton during the 2009 World Champs, and noting that Pappa Diack sure was busy, meeting perhaps 30 people in 5 hours while I edited copy at the bar, enjoying endless espressoes and tomato juice. I noted that he knew everyone in the sport.

In London in 2012, the whispers on the payoffs began. By 2015, many thought that the time of the Diack's were over, but the investigations had just begun.

In 2012, Pappa Diack attempted to sell the sponsorship of the Kenyan athletic federation to Li Ning, taking a $4 million payment. Just one issue, an American brand had a long term, paid contract with Athletics Kenya, and a cadre of lawyers. Was this the Keystone cops? Nope, this was the greedy son of Lamine Diack, who reluctantly returned the money to a very confused Chinese brand.

The mess is not over, and one wants to know when Pappa Diack will sit in a french prison, content to make athletic equipment. In the prIson system in the 5th republic, many prisoners make athletic equipment while being incarcerated in the République française. How much karma is too much karma?

I can only dream.

This is a tough workout. With the air clearing on the West Coast, you may be able to do this one. Always put health in the top position.

gala2020_103.jpgYem Crippa sets Italian

Saturday, 19 Sept 2020: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

Six highlights in Rome!

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gala2020_106.jpgYemane Crippa, photo by photo by Giancarlo Columbo / FIDAL

An exciting Golden Gala, and Stuart Weir did a nice job on the Rome Diamond League meeting on 17 September 2020!

gala2020_109.jpgMondo Duplantis, photo by Giancarlo Colombo/FIDAL

gala2020_111.jpgMondo Duplantis, photo by Giancarlo Colombo/FIDAL

gala2020_110.jpgMondo Duplantis, Mondo Duplantis, photo by Giancarlo Colombo/FIDAL

This is the Mondo 24 hour channel, now with his 6.15m jump!

RunBlogRun presents

Socialing The Distance

with Larry Eder

Featuring Geordie Beamish

GB OAC.jpg

Geordie Beamish is a New Zealand athlete, who, via Northern Arizona University, was coached by Mike Smith and developed into a promising middle distance runner.

Geordie Beamish's biggest challenges has been injuries. Light on mileage, Geordie has gone 13:31.58 at 5000m outdoors (May 2, 2019), and 3:56.90 at the indoor mile (8 Feb 2020). In 2019, Geordie surprised all by he and his coach, with his NCAA indoor mile.

I enjoyed speaking with Geordie Beamish. He is a straight shooter, thoughtful and knows that he has been fortunate in his relationships with coaches. Mike Smith at NAU, and now, Dathan Ritzenhein.

Our discussion was relaxed, and I was intent on learning about Geordie Beamish and his move to Boulder with the OAC.

My take? This young man has wheels and he will take his place among the amazing Kiwis in athletic history.

Thanks Geordie Beamish.

Thanks Mike Deering/The Shoe Addicts on producing this interview.

ABR_7056.jpgWe love Zagreb, 15 September 2020, photo by Zagreb meeting

ABR_7201.jpgDaniel Stahl, Zagreb, 15 September 2020, photo by Zagreb meeting

belocian.jpgWilhem Belocian, Zagreb, 15 September 2020, photo by Zagreb meeting

Thanks to our constantly observant Stuart Weir, we have these pictures to accompany the EME news piece on Zagreb.

IMG_8651.jpgHedda Hynne, London 2017, photo by Mike Deering / The Shoe Addicts

Some exciting late season events, and Wayde Van Niekerk won his 400m in 45.88.

VCM_Leo Hagen_Finish.jpg The finish section of the Vienna City Marathon, photo by VCM / Leo Hagen

This is the update on the VCM moving into 2021.

Friday is an easy day. Easy days mean alot. It is when your body recovers. When one does not recover, one gets hurt.

DSC00265.jpg2019 USA Champs, women's 10,000m, photo by Cortney White

Friday, 18 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Zageb 1.jpgThe fans in Zagreb, photo by Stuart Weir, via TV

Z 2 .jpgThe Zagreb meeting, photo by Stuart Weir, via TV

z2.jpgThe Zagreb meeting, photo by Stuart Weir, via TV

Stuart Weir has been one busy British journalist. This is his 100th plus piece in 2020. His love of athletics is evident, and we are the lucky recipients of his column.

galle del s.jpgThe women's 800m: photo by Stuart Weir via TV

This is Stuart Weir's piece on the Gala Dei Castelli meeting, held on 15 September 2020.

Athletics Chat-18, the Epilogue

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RunBlogRun

presents

Athletics Chat

Episode 18

Epilogue Clip

laura muir.jpgLaura Muir, Laura Weightman, photo by Stuart Weir, via TV , 2020 ISTAf

This is the epilogue on Athletics Chat 18.

In this epilogue, I wanted to make the point on how amazing it was that meets actually happened

in the pandemic.

It was great to speak with Stuart Weir this week. We solved many athletics issues.

Special thanks to Mike Deering / The Shoe Addicts, on producing #AthleticsChat.

Athletics Chat 18

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RunBlogRun

presents

Athletics Chat

Episode 18

This is 18th Athletic Chat. Stuart Weir is in Oxford, England and Larry Eder is in San Jose, California.

Mondo 1.jpgMondo Duplantis, photo by Stuart Weir, via TV

We discuss and attempt to provide suggestions on the status of athletics in the sport. We are not sure that we solve the world's

challenges, but the discussions are a lot of fun.

1. Laura Muir

2. UK Athletics in crisis

3. Big Meets in Europe

4. ISTAF Berlin meet

5. Elite road races

6. Ostrava meet

7. Antrim Half marathon: Mo did well!

8. London marathon

9. Life in Covid-19

Special thanks to Mike Deering / The Shoe Addicts, on producing #AthleticsChat.

The 79th ISTAF meet was quite exciting. Big races and Big field events at the Berlin event. This update is done by
Race-News-Service, one of our global partners.

Warholm.jpgKarsten Warholm, photo by Camera4/ISTAF

CM 1.jpgAdam Gemili and Christian Malcolm, photo by British Athletics

British Athletics named Christian Malcolm as new Olympic Program Head Coach. Stuart Weir wrote this piece about the new position, the second in a short time, by new CEO Jo Coates, and helps put the decision in perspective.

The Eldoret City Marathon is to be held now in April 2021, and it is now a qualifying event for Abbott WMM. Justin Lagat sent this piece in on the postponement and change in status of the growing event.

eldoet city m.jpg

laura muir.jpgLaura Muir, Laura Weightman, photo by Stuart Weir, via TV , 2020 ISTAf

Exciting races at Istaf, now in its 80th year.

Special thanks to Stuart Weir, on this coverage of the 2020 ISTAF Berlin. The meet happened on 13 September. Stuart supplied that day, and I have just been behnd. My apologies to our kind readers.

mondo 2.jpgMondo Duplantis, 2020 ISTAF, photo by Stuart Weir via TV

Thursdays is hill day!

gala2020_102.jpgJacob Kiplimo, photo by Giancarlo Colombo/FIDAL

Thursday, 17 September 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5x3 minute hilly charge, cooldown

RunBlogRun presents

Socialing The Distance

with Larry Eder

Featuring Josephus Lyles

IMG_7066.jpgJosephus Lyles, photo by Mike Deering / The Shoe Addicts

Last week, we inteviewed Josephus Lyles, who had a paradigm changing season. In 2020, Josephus took his 200m PB from 20.70 to 20.24. What changed?

In our discussion, Josephus Lyles told runblogrun how Coach Brauman had Josephus working on his challenges: his starts and his short speed. In the pandemic, Josephus began working with the 100m/200m types, instead of the 400m types.

Josephus has focused on the 400m, and with a PB of 45.09. He competed in the 200m in Monaco and the 400m in Budapest this past August, going 20.30 and 46.08, taking second in both events.

IMG_7097.jpgJosephus Lyles, photo by Mike Deering / The Shoe Addicts

In January 2020, Josephus went 6.88 and 6.81 indoors at 60 meters.

On 4 July 2020, Josephus went 20.40 PB at the Showdow in Otown. On 25 July 2020, Josephus went 20.24 PB at the Back to the Track. And his last event in 2020, on 29 August 2020, Josephus Lyles ended 2020 with a win, going 20.32 at 200m at the Drake Blue Oval Showcase. (And on 14 August, Josephus went 20.30 in Monaco).

At 400m, Josephus went 45.40 on 24 July at the Back to the Track and 46.08 at 400m at the Istvan Gyulai.

The interview was a multi faceted. Josephus is always a lot of fun and enjoys the process. We wanted to thank Josephus Lyles for his time (thanks to Sandra Nel Kurman/ Global Athletics), and Mike Deering /The Shoe Addicts on producing #SocialingtheDistance.

Wednesday is an easy day. Keep it easy.

DSC00170.jpg2019 USA Champs, 10,000m, photo by Cortney Ware

Wednesday. 16 September 2020 : warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Tuesday is tempo day. Tempo days are key to our development as an athlete. Stay focused. Stay safe.

DSC00222.jpgThe 2019 Women's 10,000m, photo by Cortney Ware

Tuesday, 15 September 2020: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown.

1270674007.jpgCindy Ofili, photo by British Athletics

ML019944_2020090475623957_20200904092619.JPGDavid King, photo by British Athletics

This piece was written by Stuart Weir on the hurdles at the British Championships, held on 4-5 September 2020. I missed it, and I wanted you to check it out! (Oh, and Stuart Weir reminded me).

RunBlogRun presents

Socialing The Distance with Larry Eder

Featuring Julie Culley

Clip 4 - Advice for other Coaches

In this clip #4, we asked Julie Culley to suggest ideas for Coaches, using her experience at Loyola College and Georgetown University.

julie culley .jpg

In the interview, Julie was thoughtful, self depricating and shows a vast knowledge in the sport. She also understands that she is now going to be helping showcase a vital brand to runners, somewhat different than the brand (Georgetown University) that she recently championed.

We thank Julie Culley for her time and candor. We thanks Mike Deering / The Shoe Addicts, on managing the program, Socialing the Distance and producing the videos.

Thanks to you, kind viewers, once again, on watching #SocialingtheDistance.

Julie Culley was the focus of our #SocialingtheDistance program a couple of weeks ago. She is transitioning from Director of Men's Track & Field at Georgetown University to the new Director of sports marketing at Brooks running.

In Clip 3, we spoke with Julie Culley about Scholastic challenges for athletes. As Director, I was wondering if Julie Culley was actually able to coach athletes. She assured me that she was.

TeamBrooks IMG_6115.jpgChris Farley and Julie Culley with sons, James and Paul, photo by Steve Laico

In the interview, Julie was thoughtful, self depricating and shows a vast knowledge in the sport. She also understands that she is now going to be helping showcase a vital brand to runners, somewhat different than the brand (Georgetown University) that she recently championed.

We thank Julie Culley for her time and candor. We thanks Mike Deering / The Shoe Addicts, on managing the program, Socialing the Distance and producing the videos.

Thanks to you, kind viewers, once again, on watching #SocialingtheDistance.

RunBlogRun presents

Socialing The Distance with Larry Eder

Featuring Julie Culley

Clip 2 - What did you take from your athletics career into coaching?

jc asics .jpgJulie Culley, photo via You Tube

Julie Culley was a fine athlete. She has a PB at 5000m ofi 15:05.38. In 2012, Julie Culley made the Olympic team at 5000m, and scored a PB in the final. In clip 2, Julie Culley spoke with Larry Eder about her career as an athlete.

In the interview, Julie was thoughtful, self depricating and shows a vast knowledge in the sport. She also understands that she is now going to be helping showcase a vital brand to runners, somewhat different than the brand (Georgetown University) that she recently championed.

We thank Julie Culley for her time and candor. We thanks Mike Deering / The Shoe Addicts, on managing the program, Socialing the Distance and producing the videos.

Thanks to you, kind viewers, once again, on watching #SocialingtheDistance.

RunBlogRun presents

Socialing The Distance

with Larry Eder

Featuring Julie Culley

Clip 1 - Time Management in Coaching

In this clip 1 with Julie Culley, the recent Director of Track & Field at Georgetown University, is now moving to Brooks, taking the position as sports marketing director.

We asked Julie to discuss the breadth of much of her experience in coaching at Georgetown.

This clip is about the challenges that a coach, at any level, but especially as a director of Track & Field at a major institution.

TeamBrooks-JulieCulley-1104.jpg

Julie Culley, photo by Steve Laico

Special thanks to Julie Culley.

Special thanks to Mike Deering / The Shoe Addicts.

We beging the week with Monday. Monday is an easy day. Stay safe. Stay isolated.

DSC00224.jpgEmily Sisson, 2019 USA champs, 10,000m, photo by Cortney Ware

Monday, 14 September 2020: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

This is Sunday. Today is the day for long runs. Long runs build you up and also help you clear your head as well.

D5H_3581.jpgSam Prakel wins the Drake Blue Mile, photo by Drake communications

Sunday, 13 September 2020 : Long run, 75-90 minutes

Mike Rodgers went 10.15 SB on 11 September 2020. I enjoy my time with Mike, he's a straight shooter. Check out my interview with him in February 2019. MIke has been in Europe in 2020, not as long as most seasons, but he did get in some good races.

Michal Haratyk 3.jpgMichal Haratyk, photo by european-athletics.org

Big win by Michal Haratyk, a top Polish shot putter.

The amazing beauty with a throw like the 97.76m done by Johannes Vetter should not be underestimated. But, what is interesting, in my mind on Uwe Hohn's comments is that someone who has made a big throw. So, a comment by the only man who has gone 100 plus meters with a javelin. In 1984, Uwe Hohn went 104.80m (343'9.75"), and the javelin was changed in 1986.

Vetter has just gone 97.76m, he's only behind Jan Zelezny's 98.48m (1996).

I like Johannes Vetter. I like all the German javelin throwers that I have met. They take the esoteric event and give it life. This huge throw was important for the sport.

The Kip Keino Classic will be outstanding. I wish I could be there, but pandemic challenges stops that. Nairobi will host history, with the first World Athletics Continental Tour Gold Meeting on African soil. This is a huge deal. Kenyan sports fans will love it. My guess is that the crowds will be limited due to COVID-19, but the competition and enthusiasm will be real.

This could be a lot of fun.

This is Saturday. It is speed play day, also known, in Swedish as Fartlek. This is the easiest and also the most complicated type of workout. You control it. Keep it safe. Stay socially distanced.

des linden 10.jpgDes Linden, getting ready to run, photo by Brooks running

Saturday, 12 September 2020: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

The ISTAF Berlin meeting is to be held on 13 September. The ISTAF meeting is innovative and enduring. In 2020, ISTAF is putting on an amazing meet, so do not miss it!

bild01-2.jpgJohannes Vetter at ISTAF, photo by Camera4/ISTAF

image001.jpg

The Valencia Marathon cancelled its mass event to be held in December. Today, the Valencia Marathon announced that it would hold an elite event only, on December 6, 2020. The distance? A half marathon with elite athletes only. Details to come....

Valencia Marathon Elite Edition.jpgValencia, photo by Valencia Marathon

The HOKA ONE ONE brand has signed a 4 year extension with Northern Arizona Elite this past week. This is a big deal as most brands, at this time, are doing little sports marketing in the pandemic. HOKA ONE ONE joins ON running in picking up training groups. Most brands had athletes signed to 2020-2021.

Nice job HOKA ONE ONE. Nice job @BenRosario1! The communications and social media you do is innovative and has developed a huge social support community!

Taylor-Tuliamuk-Bruce-0937-OTM20.jpgKellyn Taylor, Aliphine Tuliumuk, Stephanie Bruce, all HOKA ONE ONE Northern Arizona Elite, photo by Kevin Morris

RunBlogRun presents

Socialing The Distance with Larry Eder

Featuring Emily Oren

963A1510.jpgEmily Oren, photo by On running communications

Emily Oren shows the value of supportive coaching. In high school, Emily was not an early adapter to running. But, with good coaching and positive support, Emily saw success and got the bug. At Hillsdale college, Emily had excellent coaching, and developed into the finest athlete in her colleges' history, leading the team to the college Women's Track and Field program 2016 Program of the Year. That year, Emily was also the Honda's Collegiate Sports Award Women's Recipient. This is the biggest award in women's collegiate sports.

Dave Johnson, the long time director of the Penn Relays, has announced his retirement. He will work in 2021 in a reduced capacity, and then devote his time to the Penn Track Library.

The piece below, we believe, is a fitting tribute to Dave Johnson, who has directed the Penn Relays since Tim Baker's resignation in 1995. We wish Dave Johnson well. He is a good and honest man, with a wicked sense of humor and an amazing appreciation of the sport. He will be terribly missed.

Check out this piece on Dave Johnson's announcement, then enjoy David Hunter's salute to Dave Johnson, originally published April 29, 2016.

Dave Johnson is the director of the Penn Relays. For a track geek such as Dave Johnson, this is a dream job. This dream job, however, comes with many challenges. Here is the thoughtful piece from David Hunter on Dave Johnson, posted on the weekend of the Penn Relays, the oldest and most prestigious relay meet in America.

johnson_dave-penn-athl-dir-_hadas.jpgDave Johnson, photo courtesy of Hadas Kuznits (for CBS.Local Philadelphia)

WORLD ATHLETICS PUBLISHES ANNUAL REPORT

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main image alt

© World Athletics

In the World Athletics plan to make the sport more transparent, the response is having some mixed comments.

We missed this in late June, and we wanted to make sure you have seen and digested the World Athletics Strategic plan. This was announced on 30 June 2020. On 10 September, WA posted its annual budget and there have been some comments that make one question the WA's health.

How do we look at WA health? Well, 50/50, WA has challenges, but it has come on strong in 2020 with DL events and Continental Tour, we will take the time to digest the SP and budget.

WASP.jpg

RunBlogRun presents

Athletics Chat

Episode 17 Epilogue

The Epilogue on Athletics Chat, Episode 17 was my chance to put a little more context about the discussions between Stuart Weir and myself. This week, we wanted to make sure that our viewers appreciate the amazing challenges to our sport during the pandemic and how absolutely amazing it is that meets have been conducted so well at such a high level in 2020!

1270640362.jpgLaura Muir's likeness at the British Champs, photo by British Athletics

For more information: www.runblogrun.com

Athletics Chat - Episode 17

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RunBlogRun presents

Athletics Chat Episode 17

We are now seventeen episodes into Athletics Chat. Each week, Stuart Weir, European senior writer, based in Oxford, England, and Larry Eder, Editor, in San Jose, California, discuss issues on the day with athletics on the global level. We hope that you enjoy it!

Laura Andy Glasgow 2019 SG.jpgLaura Muir and Andy Young, Glasgow 2019 European Champs, photo by Sue Gyford /scottishathletics.com

As Stuart was going on vacation, we recorded this episode 3 September.

This week, we discussed:

1. Memorial Van Damme-how good is the meet?

2. Continental Tour stops, amazing meets!

3. London Marathon-it's happening!

4. Andy Young, we like him.

5. The season is coming to a close...

Special thanks to Stuart Weir, on his time and thoughts and to Mike Deering / The Shoe Addicts on producing #SocialingtheDistance!

This is an easy day on Friday. Keep it that way!

963A1115.jpgOAC in a workout, photo by On running communications

Friday, 11 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

This is part 2 of 4 on Coach Andy Young. Andy Young coaches many athletes, among them are Laura Muir, Jemma Reekie and Gabriellea DeBues Stafford.

Laura Muir Andy Young 1.jpgAndy Young and Laura Muir, photo by British Athletics

Andy Young is an excellent coach. He loves what he does and he is quite good at it. I have enjoyed my conversations with Andy and I have observed Andy Young with his athletes. He gives them confidence.

Stuart Weir did this interview, and he is enjoying a weeks vacation. Enjoy this column.

Thursday is a day with hills. Keep it real. Keep it focused. Keep it safe.

1206456540.jpgJemma Reekie, photo by British Athletics

Thursday, 10 September 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5x3 minute hilly charge, cooldown.

1018783754.jpgMalaika Mihambo, Birmingham DL 2018, photo by British Athletics

Malaika Mihambo is the world leader and world champion. On 8 Sept, Malaika soared 7.03 meters. She told the media that she was a bit surprised to be over seven meters in 2020.

1290201_G08_W01.jpgEuropean Athletics Cross County Championships, photo by Getty Images / European Athletics

This is the release by the EAA on the Cross Country Championships...

The Golden Spike was an amazing meet, once again. One of the huge curiosities in this sport is how an event like the Golden Spike is not a Diamond League event?

IMG_3174.jpgEugene 2012, Ashton Eaton and Coach Harry Marra, photo by The Shoe Addicts

Ashton Eaton is an Olympic icon. Like Bob Mathias (1948, 1952) and Daley Thompson (1980, 1984), Ashton Eaton won two consecutive Olympic decathlons (2012, 2016). His PB at the decathlon is 9,045 and his PB at the heptathlon is 6,645 (world record). Ashton set 2 world records in the decathlon, breaking the world record of Roman Sebrle (9,026 points, set in 2001), and was the second man (only have been 3) to score over 9000 points. Kevin Mayer, the current world record holder at 9, 139 points is only the third man to score over 9000 points.

Ashton Eaton is not only an iconic Olympian, but an amazing role model. I always enjoyed our discussions and his thoughtful comments on athletics.

Thanks to Ashton and Jeff on putting together this column.

Enjoy the easy day. Keep it as easy as we suggest.

SP022404-384592.JPGLaura Muir, photo by British Athletics

Wednesday, 9 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

EuroSUN-426422.jpgCherry Alexander, UK Athletics and Andy Young, photo by Bobby Gavin www.thatonemoment.co.uk.

This is part 1/ part 4 on Andy Young, who coaches Laura Muir, Jemme Reekie and Gabriele Debues Stafford.

1018783774.jpgMalaika Mihambo, photo by British Athletics

This is the European Athletics update on the Anhalt Meeting, in Dessau, Germany, held on 8 September 2020.

Armand Duplantis

Armand Duplantis cleared an outdoor lifetime best of 6.07m in Lausanne last night (2 September 2020)

photo: Getty Images / European Athletics

This is a piece we missed on Mondo's excellent 6.07m last week The piece is by European Athletics.

The Golden Spikes meet is always an exciting meet with many, many top events. In 2020, it showcased some excellent events and the top athletes in top condition.

Nice to see Jake Wightman score a big 800m PB. Jacob Ingebrigtsen took the men's 1,500m, Jakob Kiplimo battled Selemon Barego, both going sub 12:50 in the 5000m!

Dafne Schippers took the 150m, Laura Muir took the 800m, and Faith Kipyegon took the 1,500m. Femke Bol took the 300m hurdles and Holly Bradshaw took the pole vault.

faith©etiennefiacre.jpg Faith Kipyegon, photo by Etienne Fiacre

IMG_20191122_1310084.jpgJake Wightman and Wendy Sly, photo by SJA

Wendy and Neil Taylor.JPGWendy Sly with her coach, Neil Taylor, photo: Wendy Sly

Wendy mug low.JPGWendy Sly, photo by Wendy Sly

Wendy Sly is the 1984 Olympic silver medalist at 3000m. In 1984, the 3000m was to be a battle between USA's Mary Decker Slaney and GB's Zola Budd. Apparently, they did not tell Wendy Sly. Wendy took the lead a couple laps after Zola Budd and Mary Slaney went down.

Sly took the lead on the last lap and battled Maricica Puica, with Puica taking the win. Wendy Sly's medal was overshadowed by what could have been. I always thought that was sad. Wendy Sly had a long career and now advises women athletes who want to challenge themselves. Wendy Sly is one of the finest women distance runners in British athletics.

We hope you enjoy this piece on Wendy Sly by Stuart Weir.

565940679_CP_8237_B3AB98EDEEF1C9015DFD479CE0107933.JPGVivian Cheruiyot, 2015 Beijing WC, photo by World Athletics

565940679_CP_8323_2E9E669D794C98F0B792EBFF6354FC5C.JPGVivian Cheruiyot, 2015 Beijing WC, photo by World Athletics

Vivian Cheruiyot is an athlete who has had a long, exciting career. I have been able to view each marathon that she has competed in, and her major athletic championships. This is part 1/2 by Stuart Weir on the amazing athlete as she plans for the 2020 London Marathon.

unnamed-3.jpgPeres Jepchirchir sets women's only race world record at the half marathon on Saturday, September 5, 2020. The team at RunCzech put together #Ready for the Restart Prague 21.1 km, in less than 4 weeks. The result was a women's world record and deep half marathon times! Nice to see RunCzech host this event!

This is tempo day on Tuesday. Stay on task, do the tempo workout and the cutdowns, cool down well.

1270789538.jpgThe British 800m championships, photo by British Athletics

Tuesday, 8 Septembe: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown

Gabius-HeinigBib-Frankfurt18.JPGArne Gabius and Katharina Steinruck in Frankfurt, photo by www.photorun.net

The Mainova Frankfurt Marathon will host a Frankfurt Half Marathon Invitational next Sunday, Sept 13. The event will give elite athletes a chance to qualify in Germany. The race is a German qualifier for the World Half Marathon Championships which are scheduled for 17 October in Gdynia, Poland.

The Mainova Frankfurt Marathon has been a huge supporter of runblogrun since 2014, we think what they are doing is excellent!

Finish Line.jpg

valencia 001.jpgThe Valencia Marathon has been cancelled. Like thousands of global events, Valencia's team has come to the same conclusion: mass events have to wait a while, due to the pandemic. The Valencia Marathon will be back, and we hope to be there!

CD407001.JPGRyan Crouser, photo by Drake University communications

s hassan .jpgSifan Hassan, photo by Global Sports Communications

The Golden Spike, each and every year, has excellent events. Why it is not a Diamond League meeting beffudles me. The meet is well managed and the support by Ostrava is huge. It is on my meet dream list.

Athletics Chat-16, the Epilogue

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RunBlogRun presents

Athletics Chat Episode 16-the Epilogue

In this epilogue on Athletics Chat 16, I expand on the thoughts on the Monaco and Stockholm meetings, plus their importance. I also spoke on the challenges by meet directors, athletes, WA, and media on putting together sporting events without getting all sick. Oh, yes, and so happy to see a jubilant Ryan Crouser and his spectacular 22.76m, plus nine other throws past 22 meters in one week!

CD406788.JPGRyan Crouser, photo by Drake relays

For more information: www.runblogrun.com

Athletics Chat - Episode 16

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RunBlogRun presents

Athletics Chat Episode 16

So, here's the deal:

Stuart Weir is in Oxford, England and Larry Eder is in San Jose, California. Weekly, they attempt to solve athletics challenges each and every week.

D5H_4957.jpgRyan Crouser, getting some bucks post 22.72m and 22.56m! photos Drake relays

The topics discussed in Athletics Chat 16:

1. Jemma reekie
2. Athletics in Europe, how is it going?
3. Will you go to London M? Why not cover it at home.
4. Crouser shot puts, 10 /14 best shot puts in 2020 done in Des Moines, Iowas this past week.
5. Two US meets in So Cal, 8/22, 8/29, Sunset Tour was a bespoke meet success!
6. Another week in pandemic
7. Olympic watch 2021, possibly 50/50.
8. Diamond League meets Monaco and Stockholm did well.
9. Polish meets good!
10. Max Burgin, young 800m athlete whose gone 1:44.75!

Special thanks to Mike Deering /The Shoe Addicts on producing the Athletics Chats, and Stuart Weir on chatting sixteen weeks in a row.

For more information: www.runblogrun.com

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L-R, Jack Benjamin, Fred Wardecker, Jeff Benjamin
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L-R, Jack Benjamin, Tom Benjey, Jeff Benjamin
This is the 4th piece in a series on Jim Thorpe, the 1912 Olympic decathlon and pentathlon champion, who lost his titles due to amateur sport rules at the time.

bild07.jpgMalaika Mihambo at ISTAF, photo by Camera4/ISTAF

The ISTAF meeting is in its 100th year in 2021! Despite the pandemic, the ISTAF team has put together an exciting meet, and we will get to see it all on 13 September. I love the Berlin stadium and can not wait to visit an ISTAF meeting in the future!

Keep it easy. Consider just how many people have labored to build this country. Happy Labor Day!

DSC00197.jpgWomen's 10,000m, 2019 USA Champs, photo by Cortney Ware

Monday, 7 Septembe: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

In this time of pandemic, the challenges of managing a Diamond League meeting are tougher, as one now has to protect the athletes, coaches, officials and media, one has to also think about promoting athletics to a global audience needing a great event.

The Memorial Van Damme, aka the Brussels Diamond League, was held 4 September 2020.

Mike Rowbottom, one of the finest journalists in our sport, provided the following piece on the Memorial Van Damme. I miss seeing my friends in the media, and the sounds and emotion of the meetings.

Mo Farah, photo by Getty Images / World Athletics

Laviai happiest.jpgLaviai Neilsen, photo by British Athletics

This is Stuart Weir's column on the women's highlights at the 2020 Muller British Athletic Championships...

British Champs race of the day...

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1270789538.jpgDaniel Rowden battles Jake Wightman, photo by British Athletics

1270789541.jpgDaniel Rowden battles Jake Wightman, photo by British Athletics

The Men's 800m was noted as the British Champs race of the day. Stuart Weir sent us this piece on an exciting 800 meters.

iu.jpegJohannes Vetter, photo by World Athletics

When one meets Johannes Vetter, you are taken by how much Johannes enjoys his sport. Having watched Johannes compete a dozen times, this writer has always been impressed with Vetter's athleticism, his focus and his competitiveness. It's great to see Johannes Vetter's big throw!

Sideways look at the British Champs

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1270678112.jpgJake Wightman, photo by British Athletics

Cindy.jpgCindy Ofili, photo by British Athletics

This is Stuart's deep thoughts on the British Champs. He has these considerations on events and we like to post them when he sends such observations.

1270782583.jpgMorgan Lake, High Jump, photo by British Athletics

Daniel Rowden 800.jpgDaniel Rowden, 800m, photo by British Athletics

Keely HODGKINSON.jpgKeely Hodgkinson, 800m, photo by British Athletics

This is a piece on the Day 2 winners at the 2020 Muller British Championships, compiled by Stuart Weir. This is part of Stuart Weir's coverage with the 2020 Muller British Championships.

Peres Jepchirchir

Peres Jepchirchir, photo by RunCzech

hassan mo .jpgSifan Hassan and Mo Farah, photo by Getty Images/ Diamond League

An exciting piece by World Athletics on 3 amazing world records in twelve hours. The truth is that we need these records now. In this time as we all deal with a modern plague, and see our livelihoods, as well as possible health challenged in this pandemic.

That athletes like Sifan Hassan, Mo Farah and Peres Jepchirchir all set world records. What does that mean?

It means, in all 3 events, the three athletes, in their battles, had 'the perfect storm", they had run faster than anyone else in history.

pj-2.jpgPeres Jepchirchir, photo by RunCzech

Peres Jepchirchir set a new half marathon world record on 4 September, with an excellent 65:34. The RunCzech team had put together an elite only field, with 20 men and nine women in Prague. The course, modified due to the pandemic, was a multi lap course, keeping the chances of contamination to a minimum.

The long run is a Sunday event. It helps end and begin the week. It was also a great time to work through a major college thesis. In university, I did most papers main thoughts during my long runs. Have you tried it?

1270685981.jpgJesse Judd, 5000m champ and 2nd in 1,500m, photo by British Athletics

Sunday, 6 September 2020: Long run, 75-90 minutes.

image003.jpgThe thrill of a world record, Sifan Hassan, photo by Global sports communications

The hour is quite tough. Keeping on a pace, as long as one can, and then, with one minute to go, the gun goes off, and the athlete has one minute to go! This was a tough one, as Brigid Kosgei battled Sifan Hassan until 20 seconds to go. Sad to see that Brigid Kosgei was DQed post event due to stepping on the curb.

NNTeamJan18_596.jpgNN running team in Kenya , photo by NN running team

NNTeamJan18_796.jpgJoshua Cheptegai, photo by NN running team

1270668777.jpgJazmin Sawyers, photo by British Athletics

1270669012.jpgAbigail Irozuru, photo by British Athletics

This was Stuart Weir's last column on 4 September, and it was about the women's long jump....

Speed play is key to your development. Do it, improvise, get tough. Stay safe.

1270687795.jpgJesse Judd, photo by British Athletics

Saturday, 5 September 2020 : warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

1270681738.jpgHarry Aikenes-Aryeetey, 100m champion, photo by British Athletics

1270679814.jpgImani Lansiquot takes the 100m title, photo by British Athletics

1270681716.jpgHarry Aikenes-Aryeetey takes the 100m, photo by British Athletics

1270681805.jpgImani Lansiquot, 100m champion, photo by British Athletics

Stuart Weir gently reminds us, at American songwriter Steve Forbert wrote, "You can not win, if you do not play." Imani Lansiquot and Harry Aikenes-Aryeetey played, and won!

James Whiteaker 1.jpgJames Whiteaker, photo by British Athletics

Kirsty Law.jpgKirsty Law, Discus champion, photo by British Athletics

Sophie McKinna.jpgJazmin Sawyers, photo by British Athletics

RunBlogRun presents

Socialing The Distance with Larry Eder

Featuring Jesse Williams of Sound Running

UA Tour Logo.jpeg

Jesse Williams built sports marketing at Brooks into a department that supported athletes, events and clubs on a global level. Now, with his own firm, Sound Running, Jesse Williams is helping brands solve conondrums in challenging times. In 2020, how does one give athletes a chance to compete and excel, while keeping local and national pandemic rules in mind.

On August 22 and August 29, Jesse Williams and his team hosted the Sunset Tour, sponsored by Under Armour. Keeping 40 athletes socially distanced, satiated, with the ability to workout and race, is no mean feat!

We spoke with Jesse Williams on his challenging week. Thanks Jesse!

Special thanks to Mike Deering /The Shoe Addicts on producing Socialing The Distance.

For more information: www.runblogrun.com

BD6I9633_2020090450422356_20200904053555.JPGHarry Coppell, photo by British Athletics

A big wake up vault by Harry Coppell, who just took the national record with an exhilerating 5.85m! Stuart Weir, enjoying the BBC broadcast live (BBC did no show Brussels live), gave us this piece!

The team at RunCzech will host a half marathon on 5 September. It will feature 29 elite athletes, and they will be racing on the small loop course, which could lead to a quick half marathon.

The team at RunCzech is attempting to build an exciting event within the confines of the pandemic. That is the juggling situation that event organizers in 2020 see themselves dealing with.

At RunCzech, the team gets their photos, results and race info to media with precision!

Looking to see the event this weekend!

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Abigail Irozuru, photo by British Athletics

This is a thought-provoking piece on the British Championships that happens this weekend! How do you hold a champs and most champions do not attend.

Mo Farah1.jpgMo Farah,photo by You Tube

The meets that have kept us watching the last month are needed. They remind us that such simple actions as running, jumping and throwing can bring so much joy. This is a time to celebrate the joy of athletics. Thanks to EME news.

Check out the big meets via You Tube today! One Hour runs by Mo Farah and Sifan Hassan in Brussels today! Get in the easy run and enjoy some athletics action!

s hassan .jpgSifan Hassan, en route to 1 hour World record, 4 Sept 2020, photo by Global Sports Communications

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

RunBlogRun presents Socialing

The Distance with Larry Eder

Featuring Jeff Galloway

Jeff Galloway was a 1972 Olympian, at the 10,000m. He could have also made the marathon, team but he was pacing his training partner Jack Bacheler to make the team in the marathon.

Unknown.jpegJeff Galloway and Jack Bachelor, 1972 Olympic Trials Marathon

Jeff Galloway began his love with running at the age of thirteen, and has not stopped running since.

Jeff had a career in the Navy, just as his father did. After 4 years at Wesleyan, with the likes of Bill Rodgers and Amby Burfoot, Jeff enlisted in the Navy, spent 3 years in Vietnam, on a Navy tanker, was shot at by a russian navy ship, but only wanted to get in a good run when he got shore leave.

In 1970-1972, Jeff trained with Jack Bacheler and Frank Shorter. At the time Galloway was 4 minutes behind standards in Marathon and 3 minutes behind in 10,000m. He made the 10,000m event in 1972 Olympic team and helped Jack Bacheler make the marathon team.

In later years, Jeff Galloway continued to develop as an athlete, but loved helping get people into the sport. He had demystiied running to the masses, and should be recognized as the person who began the third running movement. In the third running boom, more people, who believed that they could not run, participated as they took modest ways to move and build into running. Jeff Galloway gave many runners their starts by helping them look at running in achievable segments.

jf3621sc.jpgJeff Galloway, in modern times...

We thank Jeff Galloway, on his time with us in this interview and with all he has contributed to the sport.

We also thank Olivia Flores, with Jill Schmidt PR on getting this interview together. Special thanks to Mike Deering on managing these inteviews and the

Socialing the Distance program.

dan and J B.jpegJeff Benjamin with Dan O'Brien, photo in the Jeff Benjamin collection

Jeff Benjamin is a history teacher by day and athletics journalist by night. This is his 3rd piece in his Jim Thorpe saga, and I have been driving him absolutely crazy by not posting it. So, here it goes! Thanks Jeff for your enthusiasm and Dan O'Brien, thanks Dan on always giving us a few minutes. You have always been a class act.

Special, special thanks to Jeff Benjamin, who reminds me each day how magical our sport can be.

Hills make you fit. Athletes use hills for different challenges. The challenges include speed, confidence and strength. Hills can do many things, they can also get you really fit. So, use them.

Muir3.jpgLaura Muir, photo by Chris Cooper

Eg6jwjgWoAcxXQm.jpgThe Lausanne PV set up, photos by Athletissima, Lausanne DL

lausanne pv .jpg"If you hold it, they will come", Lausanne Athletissima holds the pole vault, photo by Stuart Weir, via BBC TV

This is Stuart Weir's piece on the exciting pole vault in Lausanne today!

Wednesday is an easy day. Keep it easy.

weightman©etiennefiacre.jpgChebet, Weightman, Hassan, 2020 Monaco DL 5000m, photo by Etienne Fiacre

Wednesday, 2 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Tuesday is Tempo. Tempo runs help you on so many ways. It is 1 of the 3 workouts that I believe on needs to build fitness. I believe you need a long run, tempo run, and a hill workout. Do the tempo today.

hellen joy .jpgThe joy of running, photo by Etienne Fiacre

Tuesday, 1 September 2020: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown.

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