This is Tuesday. We are going to add some tough mile repeats to the schedule. Find a mile on grass or trail. The goal is to get fit, get used to challenging footing, and run hills. The miles should take six minutes to nine minutes. I recall my coach finding a hilly mile so bad that we could not break 8:30 on it, when we could average 5:20 pace for 5k.

IMG_5330.jpgGet in the hills, photo by NAZ Elite

Hills are the secret sauce of our summer and fall training. They help build your racing fitness. They build endurance and they give you confidence. If you can handle the big hills, you can handle just about anything.

Tuesday, July 16, 2019: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown

Repost: July 15, 2019

additions and corrections

The Nike Pre Classic was held on June 30, 2019. It was a fun meet and there were some excellent performances. Rai Benjamin blew my mind, his 47.16 shows that the 400m hurdlers in Doha should be a true highpoint. The Nike Pre Classic has the deepest fields of any DL event, year in and year out. For Nike, it is the yearly affirmation of the support that Nike gives to global athletics and a living, breathing legacy to the late Steve Prefontaine, AR holder, 2000m-10,000m, and guiding spirit in the brand's early years.

Here are my five lessons from Stanford, or Pre in Exile.

Benjamin_Rai1-Pre19.JPGRai Benjamin, 47.16 WL, 400m hurdles, 30 June 2019, photo by

Lyles_Noah-Lausanne19.jpgNoah Lyles, photo by

Making a judicious decison, Noah Lyles and his coach, Lance Brauman, have made the decision not to double at the US Champs in 2019. With such a long career ahead of him, and the original 2019 plan of sticking with the 200m, Lyles confirmed with Reuters that he would focus on the 200m. We at runblogrun applaud that decision.

The Stockholm Bauhaus Meeting has a long, rich history in our sport. For nearly three decades, the same meet director, Rajne Soderberg, managed the meet with the judiciousness of King Solomon. In a bloody coup, Mr. Soderberg was relieved of his duties some years ago. The meeting, quite frankly, has never been the same. This year was probably the best year since Rajne left.

Truth is this: being a meet director is a no win job. One must possess the showmanship,creativity,salesmanship and the belief that you are on a sacred mission. Fred Lebow comes to mind at the NYC Marathon.

The problem is, our sport tends to eat its young, its talented and its obsessed.

20190530_190755_resized.jpgStockholm, May 30, 2019, photo by Stuart Weir

In looking back at the meet this week, here is what I came up with to reconsider:

On a recent episode of Gotta Run with Will, RunBlogRun's Staten Island Editor Jeff Benjamin did an excellent interview of Kerri Gallagher and Matt Centrowitz, the coaches of Manhattan College. The interview is wide ranging and Jeff Benjamin spends much time with both of his guests. We think that you will enjoy the 36:09 minute program.

gallagher and centrowitz .jpgKerri Gallagher and Matt Centrowitz, photo courtesy of Manhattan College/Jeff Benjamin

This is mid July. It is time to begin the serious focus on fall cross country, which begins in six to eight weeks for most of the 550,000-600,000 in high school cross country athletes in the US and Canada. We will provide varied workouts for athletes and gear this to the high school athlete. Many open and college athletes use our programs on a daily basis. Again, we suggest college athletes or advanced high school seniors add a 30-45 minute morning run, 3-5 times a week, and basic core work (bent leg sit ups, push ups, pull ups, start with 5, build up to 25 each, push ups, sit ups, and 10 pull ups, 3x a week).

Crawford_Graham2-Martinez19.jpgGraham Crawford, photo by Kevin Morris

Time to get two pairs of training shoes, one lighter, one heavier, to insure 16-20 weeks of trainers. Check out and also, we recommend, to see other brands, please check out,

Monday, July 15, 2019: 55 minute park run

DSC_0065.jpgCaterine Ibarguen, TJ on the Harbor, 11 July 2019, photo by E. Fiacre/FMA

DSC_0443.jpgYulimar Rojas, TJ on the Harbor, 11 July 2019, photo by E. Fiacre/FMA

20190711_192432.jpgThe TJ venue, photo by Stuart Weir, 11 July 2019

I remember watching the women's shot put on the harbor a few years ago. It was enjoyable to watch in the harbor in Monte Carlo. In this column, Stuart Weir writes about the amazing TJ competition held on the 11th of July.

The Monaco Herculis Meeting is one of those track meetings that reside in a parallel universe. From Sifan Hassan's WR, to Charlie Grice's 3 second PB, to Sydney Mclaughlin's fine WL at 400m Hurdles, the Stade Louis II delivered.

Here's Justin Lagat with his weekly view from Kenya.

ElBakkali_Soufiane-Monaco18.jpgSoufiane El Bakkali, Monaco 2018, photo by

Long runs have been a big part of my life for 45 years. It started with five loops on the DeSmet Campus in Creve Couer, Mo, or running the parking lot of St. Blaise in Bridgeton, Mo for an hour in 1972-73. In San Jose, I would run down the Guadelupe River, with my Bellarmine teammates. We would eat a few strawberrries in the Japanese American farmers fields. Sometimes, the old guys would offer us water, real cold water and it was wonderful, after an hour on the dirt path.

In college, my coach, Dan Durante, found 20 mile runs on runs through ghost towns in the Santa Cruz mountains. On the long ones, Paul Gyorey, aka Geza to me, and I would get into this zone, for the last 35 minutes uphill, and we could just hear each other's breathing, and perhaps the birds on the redwood covered trails.

When my son Adam was small, I would take him out in a baby jogger. The 3 mile woods trail was our home. Near Newark, DE, we would do 12-15 a day, sometimes as much as 22. Adam would fall asleep on the second loop and we would run by foxes, rabbits and deer. One day, our moment of Adam day, a large buck stopped in front of us, looked at Adam, fast asleep, with stick in one hand, apple juice box in other, and came up and smelled the young human. I stood there, knowing that the buck had probably seern use causing a ruckus in his woods for some time. He looked at young Adam, then, me, and walked away regally.

Alexander_ColbyFHL-Martinez18.jpgBreaking the tape, Colby Alexander, photo by Kevin Morris

In San Jose, upon my return, I would walk six miles most days with mry son Adam, Hachi the wunder dog and Sumo, the most loving dog in the world. We would stop at a Starbucks, have a coffee and head on our way.

Now, post heart surgery, I have built back up to 90 minutes to two hours. I love walking along the Rock River, with my ear phones on, no music. I like the sounds of silence. The hawks, the frogs, the bugs.

Last week, on a walk, my brother found a lama on his walk in Warrenton, Mo. I found fellow walkers and runners enduring the humidty.

Moving is good, consider the alternative.

IMG_6999.jpegSifan Hassan, 2017 Millrose Games, photo by Jeff Benjamin

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