Fredericks_Frank1b-IAAFpc15.jpgFrankie Fredericks, photo by PhotoRun.net

KAMPALA (UGA): AP writes that Frank Fredericks has stepped aside from all his duties at the IAAF and "indicated" he won't attend its council meeting in London next month while he's the subject of an ethics investigation, IAAF President Sebastian Coe said on Saturday.

RunBlogRun opines: Corruption in global sports is a sad fact. I am not sure that it was much different in the ancient Olympics. However, with the pressure of modern media, and social media, the IAAF has to be seen as not reacting, but being in front of the narrative. The Le Monde investigation is not over, and neither are the French authorities done with Pappa Diack. After Pappa's recent article, http://www.sportsintegrityinitiative.com/weathering-storm-interview-papa-massata-diack/, it is obvious that Pappa Diack will practice an absolute Scorched Earth policy to protect himself. The IAAF needs to be prepared. Between the great days, like Kampala, there will be days of absolute stench.

The sport is bigger than us. It is nice being part of something so historic, so living and breathing, and so important. Yesterday, 559 athletes from 59 countries raced in Kampala, Uganda over a tough cross country course.

I was so happy for the fans in Uganda when Jacob Kiplimo won the U20 title. It was the first gold medal for Uganda in world cross country! There are 290 plus countries in the world, and probably one fourth are involved in some conflict at this time. Consider that 59 countries sent athletes to this event, it is even more important than ever.

Jacob Kiplimo u 20 .jpgJacob Kiplimo wins U20. Uganda's first gold medalist at the World Cross Country Championships, photo courtesy of Roger Sedres (copyright)/IAAF

Monday,March 27, 2017. warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Geoffrey Kamworor senior mens race roger sedres .jpgGeoffrey Kamworor defends his senior men's title, photo: Roger Sedres (c)/IAAF

Kamworor defended, Kenya dominated
KAMPALA (UGA, Mar 26): Kenya won both senior titles with Irene Cheptai and defender Geoffrey Kamworor. Emotional leader in men race Joshua Cheptegei initialized early festivities among fans, but faded and was happy to finish. But Uganda still got its first ever gold medal, in junior boys race Jacob Kiplimo was the best. Kenya won first mixed relay and Gidey defended her U20 girls gold medal. The race was staged on former airport grounds with grass and in hot weather. First ever IAAF Championships in Uganda. Discussions about future of this event to be held in 2019 in Aarhus, Denmark will continue.
Event by event
Mixed relay: Led off by Asbel Kiprop, Kenya took a gun-to-tape win in the inaugural mixed relay in 22:22 from Ethiopia (22:30) and Turkey (22:37). Genzebe Dibaba tried during last leg, but the margin was too big.
Junior women: Reigning champion Letesenbet Gidey easily defended her 6km title in 18:34 from teammate Hawi Feysa (18:57) and Kenya's Celliphine Chespol (19:02). Team: ETH 19, KEN 20, UGA 63.
Junior men: Jacob Kiplimo was a hugely popular winner over 8km, winning Uganda's first ever gold medal at the World XC Championships in 22:40 from Ethiopia's Amdework Walelegn (22:43) and Kenya's Richard Yator (22:52). Team: ETH 17, KEN 28, ERI 55.
Senior women: Kenyan trials winner Irene Cheptai led her country to a sweep of the top six places. She covered the 10km course in 31:57 ahead of Alice Aprot (32:01) and Lilian Kasait (32:11). Olympic 1500m champion Faith Kipyegon finished sixth in 32:49 with Olympic 3000m steeplechase champion Ruth Jebet from Bahrain seventh in the same time. Team: KEN 10, ETH 45, BRN 59.
Senior men: Joshua Cheptegei looked poised to claim victory on home soil but fell apart in the last 800m, fading back to 30th in 30:08. Geoffrey Kamworor became the first runner to defend his title since Kenenisa Bekele in 2006 10 km in 28:24 ahead of teammate Leonard Barsoton (28:36) with Ethiopia's Abadi Hadis bronze (28:43). Team: ETH 21, KEN 22, UGA 72.
Medals: Kenya 4-5-3, Ethiopia 4-4-1, Uganda 1-0-2, Turkey, Bahrain and Eritrea 0-0-1.
Europe: The best individual result was in women race by Trihas Gebre as 19th. Best team result was the bronze of Turkey in mixed relay followed with 7th place of Spain in women race.

Kenya's Kamworor won the #iaafkampala2017 senior men's race.

A post shared by Michael Scott (@urimiscott) on

‪Your U20 women's winner at #iaafkampala2017 is Ethiopia's Gidey!‬

A post shared by Michael Scott (@urimiscott) on

U20 women's lead pack negotiates the first log obstacle about 1km into their championship race. #iaafkampala2017

A post shared by Michael Scott (@urimiscott) on

16 year old won gold today in #iaafkampala2017 Proudly Ugandan

A post shared by Arthur Musinguzi (@arthurtotally) on

Jacob Kiplimo u 20 .jpgJacob Kiplimo wins U20. Uganda's first gold medalist at the World Cross Country Championships, photo courtesy of Roger Sedres (copyright)/IAAF

Geoffrey Kamworor senior mens race roger sedres .jpgGeoffrey Kamworor defends his title, with a brilliant last lap, photo courtesy of Roger Sedres (copyright)/IAAF

The 2017 IAAF World Cross Country in Kamapala was huge on the drama and hot and humid on the performances. The host country, Uganda, had much to cheer for, as Uganda took team bronze in women U20, gold single in men's U20 and bronze in men's senior race.

Kenya was the big winner today, with Ethiopia making them work hard for the medals. Here is Justin Lagat's jubilant piece on the Kenyan succeses' in Kampala.

Enjoy your long run today. After the run, check out the World Cross Country Champs, from Kampala, Uganda. Great performances there today, in very, hot and humid conditions! Check out how Geoffrey Kamworor defends his title!

Kamworor_GeoffreyFV_WXC11.jpgGeoffrey Kamworor, photo by PhotoRun.net

Sunday, March 26, 2017 Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

In my sophomore year of high school, I managed a 12:06 two mile and a 6:03 mile. After finishing at the very back of the pack in the WCAL 2 mile, I asked our coach, Father Ray Devlin, aka Rocket Ray, what I should do. Fr. Devlin, without knowing it, was a zen Master. He said two words: "Run More."

Chelimo-Gebrhiwet-FarahLastT1-Rio16.jpgMo Farah battles the field in the Rio 5000 meters, 100 meters to go! photo by PhotoRun.net

I began running two miles in the morning and two in the afternoon. I built up to 12-18 miles a day ( I am not recommending this for 15 year olds), probably closer to 12-14 miles a day. As I got stronger, I got faster and more confident. In the Fall cross country season, I finished tenth in the JV league, which, for me was a big deal. In the spring track season of my junior year, I ran 4:53 (year before, 6:03), 2:10 for the 800 (year before, 2:50), and in the two mile, 10:56 (year before, 12:06). I cut my mileage after that summer, not going over 100 miles a week again until college. But, I loved the training, I loved racing difficult courses, and the longer the race, the better I did. In the summer of 1976, Bob Lucas, Danny Grimes and I all ran our first 10,000 meters on the track. 25 laps for high schoolers was a long way. But, it was fun, and it was a new dicovery.

I have to admit I love the two mile distance. I did not break ten minutes until I arrived in college. Remember, it is all part of the journey.

Saturday, March 25, 2017. Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.

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