Yep, it is a long workout today. I know, you will be annoyed with me, but, in 21 days, you will be astounded at your final kick, and how you took the early pace. The idea is to beat you up a bit, and then, take some more shots at you. You need to embrace the pain, knowing that you body is asking, "Can you take it?".

IMG_5330.jpgDo the hard days with friends, photo by NAZ Elite

You can, or I would not have given it to you. Take one piece at a time, and jog when I say jog. Work when I say work.

Breathe in, breathe out. You are alive.

Thursday, Sept. 19, 2019: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

One of the biggest mistakes I made in my running was not taking seriously, the need for easy days. In the summer after my sophomore year in high school, I built up to 16-18 miles a day in one run. I kept the pace gentle, but after six to eight weeks, I got exhausted. So, I cut back to 8-12 miles a day, and varied the distances and runs, and I moved up from last to 10th in JV that next year.

IMG_4945.jpgGetting in the miles, no way to do it but, taking a long time approach, photo by NAZ elite

In college, I had built up a perfect winter, and did not cut back when I began to race. I did not improve, so, I cut easy days to 30 minutes, and cut back quality to 45 minutes, all sessions. I began to set PBs.

Learn from my mistakes. Easy is good.

Wednesday, September 18, 2019: 30-45 minute run, relaxed

In high school in the 1970s, if you ran cross country, you ran "The Postal". The postal was a team event where you went to the track and ran 2 miles all out, at end of XC season. You would take the average team time and compare to teams all over the world. I did them 2 times in high school, once in college. In high school, I hit 10:52, a big PB for me. In college, I hit 9:51. Back then, South Eugene High school had a team that averaged 8:56!

HOKA ONE ONE brought postals back in 2016, you can find the site at

IMG_5330.jpgSpeed is key and you must develop it with care, photo by NAZ Elite

We are changing workouts a bit this week. We will begin tempo runs today.

Tuesday, Sept 17, 2019 : 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown

Monday is funday? What am I thinking? Has your remote advisor/coach/commedian/commentator just had too many cups of Peets coffee? Au contraire, mes amis.

Monday is the beginning of the week, but is also about attitude. The winner of the 1980 Olympic 800m was Steve Ovett. His best distance was the mile and 1,500m, but he could run a 22.8 for 200m and a 1:05 at half marathon. He was a racer. Once, Mr. Ovett was asked if he planned his races. He said no, he did not want to put himself into a box. Racing is fluid, and things change. One must be able to adapt.

Checked your shoes? If you need new ones, check out

IMG_5000.jpgThe solitary morning run is a gift, photo by NAZ Elite

Monday, Sept 16, 2019, 55 - 60 minute park run

My attitude changed in college when I recognized that running was a game. I would still get nervous before races, but I approached them differently. One time, I took off a bit fast, and hit the mile, 2 mile, 3 mile, 4 mile and 5 mile in PBs, finishing the 12k in a big PB. I was pleasantly shocked as I had limited myself to a certian pace and schedule.

Challenge yourself. Know how lucky you are to move, to be alive and to see the sun come up each and every day. r

In high school, my long Sunday uns were 80-90 minutes. In college, I went 18 miles, 20 miles, 22 miles and then, back again. The long runs were a weekly thing, and I obsessed about mileage.

IMG_4945.jpgSunday runs, photo by NAZ Elite

I had built up to 120 miles a week as a junior in high school, and then, after a health scare, stuck at 70 miles and did well my junior year. My improvement in the 2 mile was 90 seconds and in the mile was a minute. I was scoring points on my team, instead of finishing last. In college, my miles built up over 5 years, and I took 3 minutes off my 10k time, 90 seconds off my 5k time and finally went under 10 minutes for two miles. My best event was the hour run, where I went just under 11 mlles in an hour. It was fun, and I found the distance enjoyable.

Long runs are key to your development. Do them, enjoy them.

In my era, we raced prolifically. Most of my high school, 20-25 times a year, and in college and post, 35-40 times a year. Of course, there were the key events (2 x a year, 3-4 weeks), that I always focused on and knew my fitness.

In cross country, I would take 3-4 races to feel good and then, 6-8 events to be in top form. Olympic bronze medalist Bill Dellinger, long time coach at University of Oregon, explained to me one time that we must callous ourselve, in races and not racing. One season, Coach Bill did 3/4 repeats on the sand, on a lonely beach in Alaska, using his fingers to count distance. He broke the 5000m AR later that season.

IMG_5330.jpgGet your miles in, photo by NAZ Elite

All good things take effort, and to cherish the good times, you are going to live through crap. Take a deep breath, and wipe off the tears, and consider the next run.

Saturday, September 16, 2019: 5k hilly race, get the first few races in

2019 Doha WC Diary: Doha News


SP018375.JPGSAFP, photo by Getty Images/ British Athletics

Friday is an easy day. Enjoy the day and enjoy your easy run. Race on Saturday. The season is beginning.

IMG_4945.jpgPutting in the miles, photo by NAZ Elite

Friday, Sept 13: 30-45 minute minute park run, relaxed

20190910_RO4596.jpgJohannes Vetter, photo by Getty Images/ European Athletics

GettyImages-1173150866.jpgOur friends at EME News put this short piece together on the day 2 of the The Match.

The Match, by any standards, was a huge success. The Team Europe and Team USA athletes put their efforts into the meet and the fans loved it. The Dinamo stadium and staff gave The Match the authenticity that was desired and needed. And the event had big crowds, both nights. Belarus proved a worthy host.

Here are six deep thoughts on my An American in Minsk, column, part 2.

GettyImages-1173148031.jpgDinamo National Olympic Stadium, Minsk, Belarus, photo by Getty Images/ European Athletics

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