Morris_160213_6806.jpgKellyn Taylor, sixth in Trials Marathon, fourth in 10,000m Trials, photo by Kevin Morris

Our week of workouts are focused around a Tempo run (Tuesday), hill run (Thursday), Long Run (Sunday), and four recovery days. Those who are more advanced can consider morning runs on Monday, Wednesday and Friday, and a light fartlek on Saturdays.

This is our first long run, on Sunday. Run with your friends in a park, on trails, or on a cross country course, and keep the pace relaxed. And remember to consider the Postal Nationals to include in your training regimen. You can sign up at hokaoneonepostalnationals.com.

M-10000b-OlyTr16.JPGBen Bruce, HOKA ONE ONE Northern Arizona Elite, leading 10,000m, photo by PhotoRun.net

This is day six of Week One for the HOKA ONE ONE Fall Cross Country Training Program. It is a program focused on helping get high school boys and girls into shape in the 20 weeks of cross country. For those who trained most of the summer, you might consider a morning run on Monday, Wednesday and Friday of 30-40 minutes at a relaxed pace.

This is a Saturday workout for August 27, 2016.

Saturday, August 27, 2016: Two Mile Postal: test your fitness. Warm up, head to track, and see what you can do for 8 laps on the local 400 meter track, cool down. Sign up at hokaoneonepostalnationals.com. If you are not doing a postal race, we suggest a three to four mile run with warm up and cool-down.

M-10000-OlyTr16.JPGBen Bruce, HOKA ONE ONE Northern Arizona Elite leads 10,000 meters, photo by PhotoRun.net

This is the first week of the HOKA ONE ONE Fall Cross Country Training program. It is a great way for high school cross country runners to get into shape during the 20 weeks of the season. For those who trained during the summer, we suggest that you add 30-40 minutes of relaxed running in the mornings in addition to our daily training. Again, never change your training programs without checking in with your coach.

Today is a day of relaxed running. As you get fitter, your relaxed running gets faster. For relaxed running, you should be able to have nearly full sentance conversations while running relaxed. If you can not, then you are running too hard.

Friday, August 26, 2016: Warm up; 5 miles easy running; cool down.

Barshim_MutazR-RioOlyG16.jpg

EME NEWS (AUG 25, 2016)

Souleiman 2:13.49, Kendricks beats Lavillenie

LAUSANNE (SUI, Aug 25): The 41st Athletissima at Pontaise registered 3 meet records among them excellent 1000 m by Ayanleh Souleiman 2:13.49, what is also Diamond League record. The other two by Genzebe Dibaba as expected in the 3000 m and also Sam Kendricks in pole vault. Jamaican 100 m wins and Olympic revenges by Ortega and Adams. At the end Martina clocked superb 19.81 in the 200 m, European lead and 5th best in the World.


Event by event

Men
100m (non-DL): Asafa Powell clocks 9.96 for his 97th wind-legal sub-10 clocking with Ben Youssef Meite second in 10.01.
200m: Churandy Martina set a Dutch record of 19.81 to move to third on the European all-time lists behind Mennea and Lemaitre.
400m: LaShawn Merritt clocks 44.50 but had to work off the bend to beat Steven Gardiner (44.75).
3000mSC: New generation excels with Abraham Kibiwott (8:09.58) and Nicholas Bett (8:10.07) defeating the likes of Mutai, Brimin Kipruto and Birech.
110mH: Revenge for Orlando Ortega over Olympic champion Omar McLeod: 13.11 to 13.12.
400m hurdles (non-DL): Rasmus Magi 48.59 while world champion Nicholas Bett returns to form with a big season's best of 48.68.
1000m: After Rio disappointment, Ayanleh Souleiman moves to fifth on the world all-time lists with 2:13.49 also WL, DLR and MR. Kiprop fourth in 2:14.23 and Centrowitz sixth in 2:16.67.
High jump: Mutaz Barshim clears 2.35m on his third attempt before retiring. Beats full elite except Drouin.
Pole vault: Sam Kendricks clears 5.92m to equal his PB and break the meeting record. Lavillenie lost.
Discus: After finishing ninth in Rio, Philip Milanov returns to form with victory with 65.61m. Austrian Weisshaidinger 2nd in DL debut.

Women
100m: Despite a re-run after a false-start, Elaine Thompson shows fresh legs after Rio with victory in a fast 10.78.
800m: Francine Niyonsaba wins in 1:57.71 with Semenya and Wambui both absent.
3000m: Genzebe Dibaba with a meeting record of 8:31.84 thanks to a 57.47 last lap.
100m hurdles (non-DL): In her first race since running 12.20 in London, Kendra Harrison wins in 12.42 which was faster than the winning time in Rio.
400m hurdles: Dalilah Muhammad maintains winning form with 53.78 ahead of Eilidh Doyle in 54.45.
Long jump: Ivana Spanovic wins again with 6.83m.
Triple jump: Yet another win for Caterine Ibarguen with 14.76m.
Shot put: Valerie Adams gets revenge over Michelle Carter with 19.94m to Carter's 19.49m.
Javelin: Madara Palameika goes out to 65.29m in the last round to beat Barbora Spotakova (64.48m).
4x100 m (non-DL): Fast win for Ukraine 42.67 at UBS Trophy.

Drouin_DerekFL-Rio16.JPGDerek Drouin, gold medalist, High Jump, photo by PhotoRun.net

Here are the complete results, compiled by Track in Sun's Carles Baronet, our friend from Catalonia. Carles compiles results for us the entire year. Watch for our new area result launches, from the Caribbean and Africa.

Huddle_Molly1-Rio16.JPGMolly Huddle en route to AR, 30:13.17, photo by PhotoRun.net

The first day of the Rio Olympics opened with a 10,000 meter world record by Almaz Ayana. Seventeen of the 32 runners in the 10,000m final ran personal bests. In fact, the top 13 runners all ran Pbs or NRs!

In that increadible race, Molly Huddle kept her cool and ran the American record for 10,000m, giving Huddle both the 5000m and 10,000m records!

Here is how she did it, and where she plans her next big race, the New York City Marathon.

RUUSKANEN_javelin-winner-fin.jpg

Antti Ruuskanen, Finland; Photo: Deca Text & Bild

Maurice Greene joined @runblogrun's Larry Eder in the Larry & Mo Show, a new series from The Shoe Addicts & RunBlogrun, during the Rio Olympics. In this episode, Maurice Greene speaks about the unique nature of the women's 400 meter battle between Allyson Felix and Shaunae Miller. Lots of social media negativity on Shaunae Miller's leap or fall at the finish. Maurice helps put the race in proper perspective. If you have not seen all of our Larry & Mo Shows, just search them out on RunBlogRun's search function at the top of the RunBlogRun home page!

Kendricks_SamA-RioOlyG16.jpgSam Kendricks, bronze medal in the pole vault, photo by PhotoRun.net

The first Olympics that I used the internet to cover was 1996. The late Doug Speck and I just published as much info as we could during each session. Responses were fast in coming, and that was amazing to both of us. That was twenty years ago, and social media has brought the response to almost real time. I am not sure if that is good or bad.

In this column, Dillon Vibes writes about how he used twitter to keep up with the Olympics while juggling a job and real life. I sure hope NBC understands that its most treasured demographic is watching less terrestrial TV and more streaming video and linked videos. It is all about the mobile, as 72 percent of our readers get their stories via social media on mobiles.

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

Hills are magic for cross country runners. They develop strength, speed and give your racing confidence, if you can master them. We will have one hill workout a week during the entire 20 weeks. If you need more, run in hills on your easy days. You can not run too slow on hills and they will get your fit. Lasse Viren, the 1972 and 1976 5k/10k winner in the Olympics, could not do much track work due to sore achilles. He did his speed work by running hill repeats and it brought him to a very high level of fitness.

Here's our workout for today!

Thursday, August 25, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.

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