Morris_160213_6806.jpgKellyn Taylor, photo by Kevin Morris

Easy days are there for a reason.

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

Hard Days and Easy days are there for a reason.

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

IAAF Ratifies a Bevy of World Records

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

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

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

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

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

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

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

Kellyn Taylor is one of the most unsung American distance runners racing today. Kellyn Taylor competed in the marathon and10,000 meters at the U.S. Olympic Trials in 2016. In the Marathon, she placed sixth, in the 10,000 meters, she placed fourth. Kellyn Taylor runs 100 miles a week, as part of her training with Northern Arizona Elite. Kelly Taylor is also training to be a fire fighter as well. Kellyn Taylor is one of the athletes that the Shoe Addicts have focused on for the HOKA ONE ONE Athlete Interview series, sponsored by the HOKA ONE ONE PostalNationals. This is part two of our interview with Kellyn Taylor. We hope these interview inspire you to focus on your running, and also, we hope that you and your team consider running the HOKA ONE ONE Postal Nationals!

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

The HOKA ONE ONE Coaching Interview series continues. After five segments with Ben Rosario, we are now shifting focus to Jen Rosario, who, along with Ben, supports the HOKA ONE ONE Northern Arizona Elite. The Northern Arizona Elite, under the support of HOKA ONE ONE this past year, has won US cross country championships for team and individual, as well as some fine placings in several US champs in 2016. One of the most impressive, in my mind, is that Northern Arizona Elite athletes placed fourth in both the 10,000m men's and women's races at the recent US Olympic Trials. A club that has not been around for more than three years is already putting athletes into serious contention on the ultra competitive US circuit. Here is part one with Jen Rosario on developing the club and the dream she shares with husband, Ben Rosario.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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