Warm up well for today, and make sure you take the workout, one repeat at a time, go no faster than asked, until the final 200 meters and see what you can do, then, cooldown well.

20151212-ROSA0191.jpgRacing makes you feel alive, photo by Justin Britton

Tuesday, March 20, 2018: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown

Week 10, time to really race, jump and throw!

Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown

Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, coolwodn

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race your primary distance, and run a 4x400 meter, cooldown

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Semenya-Kipyego-SimpsonFH1c-WorCH17.jpgCaster Semenya, photo by PhotoRun.net
Semenya plans to attack 1500 m NR
PAARL (RSA): Fresh off her 1000 m SA record and two national titles Caster Semenya will be chasing the women's 1500m South African record at the Dal Josaphat Stadium in Paarl on Thursday, 22 March 2018 at the third and final Liquid Telecom Athletix Grand Prix Series Meeting. She will face USA-based Dominique Scott in the 1500m. Record achieved by Zola Budd-Pieterse is 4:01.81. Semenya clocked 4:01.99 at African Championships in 2016. With no pace maker, Semenya will have to do the work herself. Also confirmed for women 100 m is national record holder Carina Horn.
Semenya_CasterFHL-Pre17.jpgCaster Semenya, Pre Classic, photo by PhotoRun.net

When I interviewed Johnny Jameson on Friday, he told me that LA was the ONLY marathon he runs each year. Los Angeles had seven unsuccessful marathons before the City of LA Marathon began in 1986. I ran it the first two years, and it was fascinating to watch the race grow and the culture of the marathon catch on in the City of Angels.

IMG_3188.JPGStudents Run LA, from Hamilton High School, photo by Larry Eder

The marathon is a life changing event. Train for one, and finish that race, and one's life is changed.

At each marathon I attend, I love to walk through the expo, speak to a few of the marathoners, and learn about the attraction of the race.

In the late afternoon on Sunday, I walked down the Santa Monica pier, and saw marathoners with their families, enjoying the Sunday afternoon, and the smells, sites and sounds of Santa Monica.

Another marathon day, and another 20,000 plus members of the LA marathon culture.

See you in Santa Monica! 😎 #WeRunLA #lamarathon #LALoyal

A post shared by Los Angeles Marathon (@lamarathon) on

mtsac_041804_800x375.jpgMt. SAC, 2004, photo by Team USA

WALNUT (USA): In a ruling that could jeopardize the 2020 Olympic track and field team trials at Mt. San Antonio College, a judge has ordered a halt to earth-moving work on the Hilmer Lodge Stadium project. Los Angeles Superior Court Judge John Torribio granted the City of Walnut's request for a preliminary injunction. Scheduled for June 19-28, 2020, the Mt. SAC trials follow three editions held at the University of Oregon (2008, 2012 and 2016) and two at Sacramento State (2000 and 2004). Mt. SAC beat out 2020 bids from Oregon and Sacramento. But if Mt. SAC can't host the meet, Oregon might not either, according to recent reporting in the Portland Oregonian due to necessary renovations of Hayward Field for 2021 World Championships. Informs mynewsla.com.

The United NYC Half Marathon featured some of the finest road runners as they prepare for spring marathons. Bezu Dibaba and Ben True took the wins on the cold, Sunday morning in the Big Apple.

We thank Rich Sands, writing for Race Results Weekly, for this article, which we publish, with permission.

True_Ben1-NyHalf18.jpGBen True, photo by PhotoRun.net

Diriba_BuzeFH1-NyHalf18.jpGBuze Diriba takes the United NYC Half win, photo by PhotoRun.net

On Friday, at the press conference, I interviewed Wesley Kirui. Wesley was happy with his fitness and told @runblogrun that he hoped to win the LA Marathon once again.


Wesley KIrui, photo by PhotoRun.net

In 2016, Welsley, running for Skechers Performance, won the LA Marathon in 2016, the first year of Skecher's sponsorship. In 2018, after a very long battle with Gebresadik Adihana and Elisha Barno. The last five miles were fast, a 4:38, then, a 4:44, then, a 4:47 and it was down to Wesley and Gebresadik, who were running, neck and neck. Wesley Kirui was pushing the pace, looking back and Gebresadik Adihana, who looked relaxed and in control.

Then, about 24.5 miles, the break happened, Wesley Kirui got a meter, then a few more, as Adihana was in distress. Adihana did not give up, he battled back, as Kirui had built up a fifteen second lead, which Adihana cut back to ten.

A smiling Wesley Kirui, winning his second LA Marathon title, leading 20,000 plus marathon finishers across the finish line in Santa Monica. Wesley Kirui achieved his dream, a second win in the City of Angels.

DSC_1413.jpgFancy Chemutai, photo by Brian Eder for RunBlogRun
Chemutai_FancyLeds-RAK18.JPGFancy Chemutai, RAK Half Marathon, photo by PhotoRun.net
Chemutai is ok
NAIROBI (KEN): Fancy Chemutai confirmed her recent ankle issues have cleared up and declared herself ready to challenge for gold at the IAAF World Half-marathon Championships in Valencia. The Kenyan, who missed the world record by one second (and equalled the ratified one) in Ras Al-Khaimah last month, admitted she had missed training sessions because of a injury problem which arose during RAK Half. She and world record-holder Joyciline Jepkosgei will be among the favourites in Spain. She told Xinhua: "I have been thrust to the center of the battle and other athletes will be looking out to stop me or Jepkosgei. But I have to put my focus on running my own race."
Chemutai_FancyR-RAK18.JPGFancy Chemutai, photo by PhotoRun.net

IMG_3185.JPGSkechers Performance, photo by Larry Eder

The women's race on Sunday at the 2018 Skechers Performance LA Marathon came down to the final 800 meters. In 2017, Hellen Jepkurgat took the lead after 23 kilometers.

This year, the pack of fifteen women were together through the half marathon. Around twelve miles, Dire Tune started walking. Hellen Jepkurgat, Selu Gedu, Tsehay Desalegn, Jane Kibii were all together, with Joannes Reyes, Christina Vegera in close company. The pace was not fast the first half, but, little by little the pace quickened as the pack dropped to six, then, five, then, four, and finally three.

Who would move? Would Hellen Jepkurgat let it go until the very end? Selu Gedu had known 5000 meters speed, and Tsehay Desalegn was right there with Hellen Jepkurgat.

There is always a move in a close race. Someone has to make it, and Selu Gedu moved away with ease. Tsehay Desalegn took second and Hellen Jepkurgat, who told us she had nothing left to give, finished third, giving us an very exciting elite women's finish.

True_Ben1c-NyHalf18.jpGBen True, photo by PhotoRun.net
SissonLedsDiriba-NyHalf18.jpGEmily Sisson leads Buze Diriba, photo by PhotoRun.net
True and Diriba
NEW YORK (USA, Mar 18): Ben True became the first winner of the men's race in NYC Half history, winning on a cold and blustery morning in 62:39 from compatriot Dathan Ritzenhein (62:42) with Chris Thompson third in 62:43. Ethiopia's Teshome Mekonen was fourth in 62:44 while pre-race favourite Wilson Chebet from Kenya, the only runner in the field with a sub-one hour PB, had to settle for ninth in 63:37. In the women's race, Ethiopia's Buze Diriba outsprinted Emily Sisson, 72:23 to 72:24. Norway's Karoline Grovdal comprised the podium in third in 72:43 with Ethiopia's Mamitu Daska fourth in 72:50. Betsy Saina was the top Kenyan finisher in seventh in 73:31 but Olympic 5000m champion Vivian Cheruiyot was a non-finisher, dropping out in the tenth mile. "Vivian had problems breathing in the cold weather," said her manager Mike Skinner.
Ritzenhein_Dathan1a-NyHalf18.jpGDathan Ritzenhein, photo by PhotoRun.net
Diriba_BuzeFH1-NyHalf18.jpGBezu Diriba wins United NYC Half, photo by PhotoRun.net

Monday is the beginning of week and today's workout is a good one for you.

20151212-ROSA0247.jpgTime to move, photo by Justin Britton

Monday, March 19, 2018: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown

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