Missouri Runner and Triathlete

August–September 2016

Desi Linden/PhotoRun.net

TEEGS RETIRES

Some Thoughts on Matt Tegenkamp

Cross Country Shoe Review MURPHY’S LAW Tracktown Diaries HOKA ONE ONE 12-Week Training Program

www.morunandtri.com

TABLE OF CONTENTS 6 TEEGS RETIRES Some Thoughts on Matt Tegenkamp

By Larry Eder

10 CROSS COUNTRY SHOE REVIEW Fall 2016

By Cregg Weinmann

12 TRACKTOWN 16 DIARIES Five Important Lessons, July 1–5, 2016

By Larry Eder

14 TRACKTOWN 16 DIARIES Five Important Lessons, July 6–10, 2016

By Larry Eder

16 MURPHY’S LAW Racing Styles Collide in Mens 800m Final

By Dave Hunter

19 HOKA ONE ONE POSTAL NATIONALS 12-Week Training Program

31 MATT CENTROWITZ Wins 1500m Gold

By Larry Eder

Volume 13 Number 3 August–September 2016 FORTIUS Media Group, LLC Publishing Director Larry Eder Editorial Director Larry Eder Managing Editor Kimi Golden Contributing Writers Larry Eder, Cregg Weinmann, Dave Hunter Photographers Photorun.net Proofreader Marg Sumner Red Ink Editorial Services Design Alex Larsen, Darien, WI Production Alex Larsen, Darien, WI Website Chuck Bartlett ADVERTISING Larry Eder FORTIUS Media Group, LLC 608.239.3785 fortiusmedia@gmail.com Adam Johnson-Eder adamlawrenceeder@gmail.com 608.556.9164 Advertising Production Alex Larsen Alex Graphics acl3graphics@gmail.com www.morunandtri.com Facebook: Missouri Runner & Triathlete Twitter: @morunandtri Missouri Runner & Triathlete is produced, published, and solely owned by FORTIUS Media Group, LLC, P.O. Box 6450, San Jose, CA 95150, Larry Eder, Publishing Director.

All ad materials and insertion orders should be sent to Larry Eder at the address above. Phone 608.239.3785, Fortiusmedia@gmail.com. Send PDFs of ad materials to Alex Larsen at acl3graphics@gmail.com.

Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

ON THE COVER: Desi Linden at the U.S. Olympic Trials Photo by: PhotoRun.net

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Copyright Š 2016 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. Missouri Runner & Triathlete is represented by FORTIUS Media Group, LLC, which also represents members of the Running Network and runningnetwork.com.

Publisher recommends, as with all ďŹ tness and health issues, you consult with your physician before instituting any changes in your ďŹ tness program.

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PUBLISHER’S NOTE Returned from Rio I’ve just returned from Rio. It was the ninth Olympics that I’ve covered and seventh I’ve attended as a member of the media. Like all Olympic games, the media (which writes about Olympics from an uneducated or uncaring place in many situations) warned everyone about dangers surrounding the Olympics.

It’s true that Rio has huge disparities between the wealthy and the poor.

It’s true that there are huge political issues in Brazil, and corruption, as in many countries, is rampant. It’s true that muggings and such are a part of daily life. But still, my brother, plus our photographer and I, stayed in what was said to be a rough area of Rio. They were mistaken.

The walk from our door (we stayed at an Airbnb) to the entrance of the stadium was about a 20-minute walk. We traversed a train station, where we purchased hardboiled eggs and a large bottle of water from our friend, Sebastian. Sebastian was an older gentleman who spoke no English, but warned us to be careful and watch ourselves. Kind and warm, Sebastian never overcharged us. This was after we’d grabbed an espresso from our AM/PM store around the block as the young girls who waited on us found us curious and enjoyed the small tips we provided for their work.

We saw a plethora of soldiers, from the Army, to special forces, to security forces, to local police. We felt safe, but we were always on the lookout.

The stadium in Engenhao was older, but housed us well. Great performances. I feel fortunate to write on sports, work on radio with the BBC a couple of nights, and write and blog for our readers—that means you.

All of this started in Saint Louis. From Saint Blaise (Mr. Lee and Mrs. Flowers), to DeSmet (Mr. Grawer, Father Passerelli, Jim Marheinecke), to my journey to California and beyond, I think about my running and fishing in Creve Coeur nearly every day.

SPEED CUSHION FLY THE CLAYTON AT THESE RETAILERS BIG RIVER RUNNING CO. BIGRIVERRUNNING.COM MISSOURI RUNNING CO. MORUNCOCAPE.COM FLEET FEET FLEETFEETSTLOUIS.COM RIDGE RUNNER SPORTS RIDGERUNNERSPORTS.COM ROZIER’S ROZIERSSHOES.COM THE RUN AROUND RUNNING CO. RUNAROUND.COM ULTRAMAX SPORTS ULTRAMAXSPORTS.COM THE RUNNING WELL STORE THERUNNINGWELLSTORE.COM

Larry Eder Publisher, Missouri Runner and Triathlete Publishing Director, FORTIUS Media Group, LLC

h oka on e on e.com Runner’s World is a registered trademark of Rodale, Inc. All rights reserved.

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TEEGS RETIRES Some Thoughts on Matt Tegenkamp

By Larry Eder BEAVERTON, OR: U.S. long distance runner Matt Tegenkamp has announced his retirement from competitive running. “Throughout my career, I lived 24/7, 365 days a year as an athlete. When I started the real build-up last fall for the [American Olympic] marathon Trials, I realized I wasn’t willing to live like that anymore. I wasn’t fully vested, and that’s not what my career has been about,� he said in a statement.

Editor’s note: Matt Tegenkamp is one of the good ones.

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A fine runner in high school, from Rolla, MO Matt picked the University of Wisconsin and began his coach–athlete relationship with Jerry Schumacher.

After college Tegenkampran for Nike and, throughout his professional career, with the Nike Oregon Track Club to the Bowerman Athletic Club, and most recently, the Bowerman Track Club.

Under the training culture of Coach Schumacher, Tegenkamp finely honed his racing skills and became a force in most of the races in which he competed.

I truly enjoyed his World Cup in Athens in the 5000 meters. The World Cup was a fantastic battle between Saif Saaeed Shaheen, Mike Kigen, and Tegenkamp. He surprised some there, with his gutty run against some serious global studs.

Teegs toughed it out and finished third in the World Cup.

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The 2007 Pre 2-Mile, where Tegenkamp ran a new American record of 8:07.07, showed his fitness and racing style. The Pre Classic 2-Mile was a great race.

The 5000 meter final in Osaka was my favorite race in Tegenkamp’s career. I remember watching off the turn as Teegs came charging down the last 200 meters. He was still pretty far back, but he kept running. With about 70 meters to go, Tegenkamp, it seemed to me, realized that he could medal.

Tegenkamp’s charge down the last 70 meters put him within a meter of taking the bronze. His fourth place was amazing. Not a total surprise, but the culmination of much hard work and fine racing development. His 12:58 for 5000 meters is Numero 6 on the U.S. list.

In his piece on sportsillustrated.com, Chris Chavez quotes Teegs as noting how much fun it was to be in the renaissance of American distance running. From Ryan Hall, to Chris Solinsky, to Alan Webb, Matt Tegenkamp was there.

In one of my favorite stories by Kenny Moore, Concentrate on the Chrysanthemums, he talks about a dream he had, where he ran his last mile in a 3-Mile in 4 minutes, and then, turned to vapor.

Matt Tegenkamp’s finest races were races of supreme effort, where his training and racing all came to fruition.

Teegs knew it was time to begin a new journey. He noted that he was no longer ready to give training his all. That comes in all athletes’ careers; some figure it out and retire; some stay too long.

Frank Shorter, the 1972 Olympic gold and 1976 Olympic silver medalist, noted of his 1980 Trials marathon performance that he just could not give it his all anymore.

Tegenkamp understands himself.

It should be one of the moments Jerry Schumacher smiles in pride, but also feels some sadness.

His athletes not only know when to race, but when to call it a career.

Tegenkamp’s knowledge, hard won over thousands of miles and hundreds of races, will help in the development of Nike athletic shoes.

We wish Matt Tegenkamp luck in his new endeavors and we’ll miss his gutty, courageous racing.

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TRACKTOWN 16 DIARIES Five Important Lessons, July 1–5, 2016

By Larry Eder

The Olympic Trials is one of my favorite events every four years. I hold it in the same esteem that I have for the major champs, from Worlds, to Commonwealth Games, to European

can compete in this event. In the U.S. we obviously have the athletes who could compete well here. It’s about keeping them motivated and supporting them.

July 1, Lesson 1: Galen Rupp has a decision to make: the 10,000 meters, the marathon, or a

double? Nothing new here. The 10,000 meters in Rio will be hot, muggy, and tactical, the kind of race that he’s done well in the past. I see Rupp as having his best chance to medal in the marathon, again, a flat course, with humidity and heat. Which will he and Coach Alberto Salazar choose? It will be fascinating to watch, as Rupp’s moment or moments may be just weeks away.

July 2, Lesson 2: Molly Huddle has nothing to prove. But she thinks she does. This AR holder at 5000 meters had her finest moment in the 10,000 meters, pulling away from the field and leaving the celebrating until after the race. Will she be in the battle for a medal? I think so. Is she in the best shape of her life? I believe so. Has the hazing she took after Beijing hardened her? I believe so. Huddle will be battling three Kenyan and three Ethiopian athletes, and of course, a surprise or two. The U.S. womens team, with Molly Huddle, Emily Infeld, and Murielle Hall, will represent us well in Rio.

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July 3, Lesson 3: Ashton Eaton is at about 60% of his full fitness and he scored 8750. He will, more than likely, be able to win in Rio with such a score. That should begin to let you understand just how great and unique an athlete we have in Ashton Eaton. His pole vault was PhotoRun.net

Games, and yes, of course, the Olympics. The battles, the intense focus, the years of hard work required to get there put the best athletes on the line, and then the teams are decided, mostly by the first three finishers.

It’s also an adult summer camp. From my friends in the Oregon dorms and the chats at the Wild Duck CafÊ each day, to the time spent with Aggies at the stands near the 1500m starting line, to the media seating under the tent, the Trials are full of memories.

I spent most of the Trials posting pieces and editing pieces for our team of writers. This is my time to catch up on observations I made on the Trials. Here are my first five lessons from the Olympic Trials.

June 30, Honorable Mention: Bravo to Tracy Sundlun on the 20K Trials. We did five stories on the 20 kilometer walks, and they were well read. As Canada has shown, if one focuses on the race walks, two of the most iconic of the Olympic events, they can develop athletes who

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impressive. One other note: It’s a good bet we’ll see a second medal in the decathlon from Rio. Jeremy Taiwo is my wager.

July 4, Lesson 4: The mens pole vault, the mens 800 meters, and womens 800 meters were the finals on this day. I’m always impressed by Sam Kendricks, who possesses mental toughness and a refreshingly straight and honest demeanor in his speaking, in addition to his pole vaulting skills. In a conversation with the media, Sam Kendricks noted that when he spoke to his friend, world champ Shawn Barber, about clearing 6 meters, Barber said, “there’s nothing I could tell you about clearing 6 meters that would help you. You vault so much differently than me.� Kendricks is destined for greatness.

Watch him and be happy that he’s representing our country.

July 4, Honorable Mention: The womens 800 meter was, to use the vernacular, “a shit show�. I’m happy for the athletes who made the team, but saddened for what could have been.

Molly Beckwith Ludlow is my second honorable mention. She’s finished fourth in two consecutive Olympic Trials 800 meters. She gave it her all. And I was saddened. I’d spoken to her 2 weeks before in Boston when she ran sub-2 minutes to finish second to Ajee' Wilson. On July 15, 2016, in Monaco, one night after a senseless night of terrorism in Nice, France, a half-hour away, Ludlow ran 1:57.68, finishing fourth, her personal best. That was Molly’s moment, something well-deserved and a moment she will cherish whether she races for another 10 years or never again.

July 4, Lesson 5: Being an Olympian is more than finishing in the top 3. The ideal that Baron Pierre de Coubertin had when he ressurected the modern Olympics was that Olympians should be held to a higher standard than normal athletes. Bringing back the Olympics after a 1,500-year break was no mean feat, and the good Baron was, well, obsessed, in a good way. The ancient Olympics had been cancelled because, shock of shocks,

around 393 C.E., due to human frailty (cheating) and to Emperor Theodosius, who wanted to impose a little new religion, Christianity, on the Romans.

In the womens 800 meters, Brenda Martinez was knocked down and while she tried valiantly, she didn’t make the team. But what made her so amazing was her composed comment after the race. Later, when I saw it, I had to turn my head as my eyes had filled with tears.

How does one justify the 12–15 years of one’s life dedicated to one goal? How does one deal with the dream coming crashing down as one hits the track? It was hard for me to understand how someone could be so composed after having been cheated out of an Olympic team position. But, as I thought about it, Brenda Martinez actually lives that Olympic ideal, and another moment will present itself.

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TRACKTOWN 16 DIARIES Five Important Lessons, July 6–10, 2016 PhotoRun.net

By Larry Eder

The Olympic Trials is, for many, track geek summer camp. Ensconced in the dorms at the University of Oregon, enjoying three meals (with vegan offerings) and hot coffee, is more than most of us could have expected. Then there were the nightly visits to the Wild Duck CafĂŠ, the headquarters of fun in the Track Capital of Lane County.

With some 2 weeks of separation and my clothes finally unpacked from my large travel case (and also washed, I might add), here are my final five lessons, points, what-have-you from our Olympic Trials. I hope you enjoy them.

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Lesson 6, If you present it, they will come!

The hammer throws, held for the first time in the center of Hayward Field, had about 4,000 fans celebrating the wonderful weight event.

Amber Campbell won the womens hammer in 74.03 meters (242'10") on her sixth throw. In the mens, Rudy Winkler threw 76.76 meters in round 4 (251'10") and won for the men.

About 10 days later, the IAAF invited all six throwers to the Olympics, so six U.S. hammer throwers are going to Rio! The fine presentation, the excitement of the crowd, and the excitement of the hammer throwers all showed that, for the second time in a row, the hammer throw added fans to the sport!

Lesson 7, Emma Coburn is ready to roll!

The womens steeplechase final was won by Emma Coburn. Courtney Frerichs and Collen Quigley both ran the races of their lives, joining Coburn on the team. Coburn set the new AR of 9:10.74 at the end of May. Her races in Eugene showed one thing: She’s ready to race the world and she has ambitions for a medal in Rio. If she can stay healthy, she should be in the battle for silver or bronze.

Lesson 8, The Olympic Trials is about being the best on your day: Keni Harrison finished sixth in the Olympic Trials final for the 100 meter hurdles. She had the fastest time going in, with 12.24, and 2 weeks after the Trials she would break the 28-year-old world record, with a 12.20. But on the day, on the track, at the right time, Brianna Rollins, Kristi Castlin, and Nia Ali all went 1-2-3 in the 100 meter hurdles.

The hurdle events for men and women in the

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honor to their events, our sport, and American distance running.

Biggest Worry: What gives with the U.S. Army? I have to admit that I’m concerned about the U.S. Army team, which seems to be bringing in athletes from other countries, as if the Army team is its own country. I have no issue with athletes immigrating to our country, as many have done, but there are processes in place, and I fear that in 2020 if not controlled, we could face a situation where no athletes who’ve developed through U.S. programs are running middle and long distances.

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U.S. may be the toughest events in gaining a place on an Olympic team, and it was proved once again on Day 8.

Lesson 9, Bernard Lagat has a few more races in him: I’d never seen Bernard Lagat upset until his 10,000m DNF on July 1. He was not a happy camper. But the difference, dear campers, between moaning and turning lemons into lemonade was what he did in the 5000 meters. First, he got through the heats, no problems.

Then he dropped a 52.82 last lap in the 5000 meter final, when the entire field laid down and gave him his perfect set-up. Lagat can run hard, and his last 200 meters were world class at the ripe old age of 41. After his 13:14.92 on July 22, I believe the guy can do anything.

Lesson 10, Tori Bowie may be onto something: Apparently, Tori Bowie told some media that she wanted to be a dentist before she decided to see how fast she could run. Bowie is one of our most talented athletes, but she has had her good days and bad days. The 200 meters was a great day as she took control and protected her lead all the way to the finish. Her battle with Dafne Schippers could be the epic race of the entire Olympics!

Honorable Mentions: The 1500 meter races all delivered! While I might have wanted others to make either team, both races did

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MURPHY’S LAW Racing Styles Collide in Mens 800m Final

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Eugene, OR, Independence Day 2016

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“If they’re going to run themselves out in the first 400, I’ll just catch them in the last 100.� – Clayton Murphy

By Dave Hunter

We should have known. The pre-race scoreboard video was a premonition of the excitement to come. Minutes before the start of the mens 800m final—with 1972 Olympic gold medalist Dave Wottle waving from the medal podium at the south end of Hayward Field— the stadium scoreboard displayed a montage video of Wottle’s career highlights, including the final strides of his electrifying last-step Olympic win over the highly touted Yevgeny Arzanov in the Munich 800m final. Many consider that final the most exciting race of all time. Perhaps until tonight.

Many of the fans who witnessed this evening’s mens 800m final may wish to offer up a new candidate for that honor. A battle of contrasting strategies was anticipated. And that’s exactly what unfolded. With the inclusion of Mississippi’s Craig Engels—tripped in his semi—who advanced to the final, nine athletes began from a double waterfall start, with the crowd still buzzing over the roller derby–like tangle—a true pile up—in the womens 800m final just minutes before. As expected, Brandon Johnson stormed to the front, taking the field out quickly in 24.61, followed

by Harun Abda and world indoor gold medalist Boris Berian in close pursuit, with Clayton Murphy sitting back on the outside in seventh.

On the first time down the homestretch, Berian jumped to the front, flying past the bell in 50.6, with Johnson on his shoulder and Penn State’s Isiah Harris in third. Murphy, the reigning NCAA indoor 800 and outdoor 1500 champion, sat 8 meters back in eighth place, unfazed, as they began the final circuit.

On the backstretch Murphy started to drive on the outside, moving up to fifth as Berian—still leading, but beginning to labor— split 600 in 1:17.43. Moving well now, Murphy continued his Wottle-like drive as he sped past American indoor 600m record holder Casimir Loxsom on the turn and swung wide coming off the Bowerman Curve in fourth.

Murphy reached down for more—and he had it. Lifting well and exhibiting superior leg speed, Murphy sprinted by Harris and Erik

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Sowinski down the homestretch to climb into second as Berian (like Arzanov in the ‘72 Olympic 800m final) was beginning to crack.

Inspired by what he saw ahead of him, Murphy kept the pedal down and (as Wottle did to Arzanov 44 years ago) caught Berian just steps before the line for the win. Currently, the former University of Akron star’s 1:44.74 clocking is #2 on the American leader board and #9 on the world list. Berian, nipped at the line, but nonetheless thrilled by his Olympic berth, was second in 1:44.92. A while a strong finish

by Charles Jock (now a recovering frontrunner)’ propelled him into the third in 1:45.48 to grab the final Olympic berth.

The similarities between this 800m final and the 800m final at the Munich Games are uncanny: a much-anticipated final, a clash of racing styles, favored frontrunners seeking to steal the race, and patient, strong winners using long drives to capture victory in the final steps. The only thing missing tonight was a golf cap. And so it seemed entirely appropriate that Dave Wottle, the Munich 800m gold medalist and Ohio native and legend, would present the Trials gold medal to 800m champion Clayton Murphy, an Ohio native and (perhaps) emerging legend. “It was a great honor to meet him,� stated the winner, who has looked up to Wottle since he was a youngster. “It was a surreal moment. Being an Ohio guy like Dave, I have aspired to be like Dave.

He’s an Ohio icon.�

Murphy revealed he was ready for the fast pace. “I knew there was a possibility of sub-50 [at the bell]. I knew there was the possibility of that 50 point. I wanted to be closer to 51. I don’t mind the fast race up front.� The tempo and Murphy’s singular focus prevented him from observing some of the finer points of the race. “I honestly had no clue,� admitted the winner about his first lap positioning. “I thought I was further up than eighth. I didn’t realize I was that far back. When I saw 50 point on the clock, I knew it wasn’t as fast as I expected. I kind of wanted to go through in about 51.00, give or take a little bit. I think I was pretty close to that. [Murphy actually split 400m in 51.54.] And then I just wanted to keep moving and be in the top 4 at 600 and

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ted difficulty in wrapping his head around his new status as an Olympian. “It’s definitely something hard to think about—to imagine yourself on the Olympic team. To actually think that it could happen; it’s crazy. I’m just real happy to be on the team right now. So excited!�

With his major preseason goal of making the Rio squad now accomplished, the New Paris, Ohio native allowed himself to share his feelings on his new Olympian status. “Being an Olympian outweighs the national championship, for sure. I just wanted to be in the top 3 going in. To be an Olympian and to represent Team USA is something I dreamed of since I started running. I just can’t wait to get to Rio.�

The new champion knows he’s ready for the big stage that awaits in Brazil. “I think last summer having three international experiences prepared me well to go to Rio,� notes the middle distance specialist, alluding to his impressive championship racing last summer in Toronto’s Pan American Games where he captured gold, in the Caribbean where he took silver in the NACAC competition, and in Beijing’s world championships where he just missed advancing to the finals.

Murphy credited his coach, Lee Labadie, for cultivating his confidence over the past several years. “My coach has instilled that confi-

dence, that it doesn’t matter how fast I run the first three quarters of the race, the last quarter is going to be there,� explained Murphy. “And so it’s kind of breaking the race into those quarter segments and getting to that threequarter point. No matter how fast it is, it’s knowing the last 150 I can have confidence to finish hard.�

The new champion shared his thoughts on lessons learned during the rounds of the 800 meters. “We learned today that rankings don’t really mean anything with Donovan [Brazier] struggling in the prelims,� offered Murphy. “It’s all about showing up on the day and being able to run well. I felt like I progressively got better through the rounds. That’s going to give me confidence for another month to run well in Rio.�

Overlooked by many of the sport’s pundits in the pre-Trials form charts, Murphy was able to duck the limelight, stay undistracted, and come to the track each day, ready for business. Frankly, the experts in the sport and a good number of his competitors underrated him. Such status doesn’t disturb Murphy. He likes being under the radar. That's not likely to be the case in the event Clayton Murphy elects to toe the line in the fiirst round of the mens 1500 meters.

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then keep moving at 150. So that was kind of my plan. So my goal was from 200 to keep pushing to the line. I didn’t think I could win until about 10 meters to go. I thought I could be top 3 at 200. I knew if I could come off the curve and be in the top 3 at 100 to go, then I had a pretty good shot at staying in the top 3.

But I wasn’t sure if I could get Boris.� Always striving for perfection, Murphy has already identified a few elements of his game that need improvement. “The first 400 is something I’ve got to work on. But this is for sure a shock to the system to go in sub-52. I’ve got a month to work on it, and my goal now is to make the final in Rio.�

Berian deflected any suggestion that he was disappointed with his second-place finish. “I was just excited. I only saw one person pass me,� added the world indoor 800m champion with a smile. “Clayton is definitely a strong athlete. And I’m definitely excited to have him representing the USA with me.� Boris noted that early race jostling made it difficult for him to seize immediate control of the race. “It was a little tough the first 300, 350. I didn’t even know it was going to be a waterfall start until just before I started warming up. But I got out there and didn’t mess around. I had to get to the front. I was kind of debating a little bit, but that’s the way I run: Take control right way, finish it up, finish strong.� Berian admit-

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POSTAL

NATIONALS August 23–December 20 Presents the

2016 Fall Cross Country 12-Week Training Program POSTAL NATIONALS HISTORY From 1957 through the 1970s at the end of the cross country season, Track & Field News and the United States Track & Field Federation jointly held a nationwide competition. At first teams would run 2 miles on the track and mail in the results (hence the name Postal Nationals), but then in 1969 when the 3-Mile was added, regional races were held, which are known collectively as the Postal Nationals. Since cross country courses varied and since there was not going to be a single national meet, the times from the regional races were taken to rank the competitors nationally. To make the races fair in comparing times, the races were run on the track, but in a cross country–type race.

Teams of five runners were entered as well as individual entrants. High school runners ran a 2-mile cross country event in those years. The 2-mile races for the Postal Nationals were done from 1957 through 1982; and the 3-mile races for the Postal Nationals were done from 1969 through 1978 (as in 1979 and after, the Kinney and Footlocker National High School Cross Country Championships were instituted for the 3-mile races). The revival of the Postal 2-Mile is a revival of the spirit of high school distance running, the revival of finding a true national champion, and most important, the revival of a team together. We’re proud to reintroduce the running world to the HOKA ONE ONE National High School 2-Mile Postal Competition.

And one more comment: This training program was developed over 20 years of coaching, with advice and fine tuning from coaches from around the world. These are guidelines only. For younger runners and newer coaches, it’s a nice program to begin from. For more experienced coaches and runners, the themes are key. Find what works best for you, and if you need ideas, please reach out to us at runblogrun@gmail.com.

Also note that we post daily training with updates Aug. 23–Dec. 20 on your sites as well as on runblogrun.com, american-trackandfield.com, caltrack.com, morunandtri.com, and coachingathletics.com.

Look for daily updates!

The Fall 2016 Cross Country Training program is sponsored by www.hokaoneonepostalnationals.com.

Before You Begin: 1. Get your gear in order.

If possible, you should have two pair of good training shoes so you can ro‐ tate them. Most training shoes last for 8–10 weeks, depending on your train‐ ing. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day.

Bring a clean pair of socks and be prepared to check out 5–7 different shoes to find the right one for you. Assess your stash of socks, shorts, tops.

2. Hydrate yourself.

Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Minimize the amount of coffee, tea, and carbonated soda you drink.

Leo Manzano

3. Fuel your engine with the right food.

Get the proper amounts and types of food into your system. Fruits, vegeta‐ bles, whole grains, pasta, and modest amounts of fish, chicken, and beef make sense. For snacks, try apple slices spread with peanut butter. Nuts are also good. Pizza, tacos, and fast food places are fine as infrequent treats.

4. Sleep!

I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it will affect your training. Get 8–10 hours of sleep and, if you can, try for a nap (yes, a nap) on a few afternoons.

5. Establish your training group.

Though some people prefer to train alone, running as part of a group helps with the hard days and long runs. Figure out what works for you and your training style.

6. Inspiration.

Find some good books that support your running goals. Some classics include Once a Runner, The Irishman Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, and Self‐Made Olympian. Music can also be a great motivator. Find great additions to your playlist by talking to your friends and searching online, plus we’ll post the Shoe Addicts’ running music lists. We don’t recommend running with earbuds or headphones, however, since they compromise your aware‐ ness and your safety. They can also mess with your ability to “tune into” the pace you’re running, which is essential come race time.

7. Set your goals.

Do you want to make the top 7? Improve your times at your league and sec‐ tion meets? Race better over the second half of the course? Think about these things now, write them down, and prop them in your room where you can read them each day. It will help you stay on track.

8. Calculate your workout amounts.

To run 300 miles over 12 weeks, for example, you’ll need to average 25 miles a week, which is very good for freshmen and sophomores. To reach 400 miles over the summer, you need to average 34 miles a week, and to reach 500 miles, it takes a weekly average of 40 miles. Mileage is a good guide, but focus on training sessions and worry less about mileage. More advanced runners should consider morning runs three days a week.

9. Questions?

Email us at runblogrun@gmail.com or tweet us @runblogrun, and we’ll get back to you within 24 hours.

WeekS 1 and 2: Fall Training Begins You’ll start on the road to a good fall of train‐ ing with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first 2 weeks; just get out there, have some fun, and get into the habit of reg‐ ular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool‐down.

Monday: Warm up; 5 miles easy running; cool down.

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 cur‐ rently 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.

Wednesday: Warm up; 5 miles easy run‐ ning; cool down.

Continued on next page

We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

hokaoneonepostalnationals.com

Eric Avila

Week 3: Getting the Habit Started Thursday: 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.

Friday: Warm up; 5 miles easy running; cool down.

Saturday: No workout. Walk, bike, watch a movie.

Sunday: Easy 6‐mile run on grass or dirt with friends.

Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1‐mile warm‐up; 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 fit‐ ness improves, about once a month.

Wednesday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool‐down.

Thursday: 1‐mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice, no rests); 1‐mile easy cool‐down.

Friday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 7‐mile run on grass or dirt with friends.

hokaoneonepostalnationals.com

Nicole Tully

Week 4: Training Gets Rolling This week, runners run daily for main sessions. Advanced athletes should add a 20–25‐minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday: Warm up; 5‐mile run; 3x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest between; cool down.

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.

Wednesday: Warm up; 5‐mile run; 3x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1‐mile cool‐down.

Friday: Warm up; 5‐mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be‐ tween; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 8‐mile run on grass or dirt with friends.

hokaoneonepostalnationals.com

Week 5: Training Gets Tougher By now you should be running at a better pace than when you started and noting that your tempo runs are more fun.

Do the tempo and hill runs with teammates—hard work‐ outs are easier that way. Check your shoes weekly!

Monday: Warm up; 5‐mile run; 4x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest between; cool down.

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. Re‐ calculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5‐mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 5 hill repeats (run 200 yds up‐ hill, turn, jog downhill to start; repeat 4 times, no rests); 1‐mile easy cool‐down.

Friday: Warm up; 5‐mile run; 4x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Week 6: Getting on Track You’re getting there. You’re running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks.

And check your training shoes.

Monday: Warm up; 6‐mile run; 5x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest between; cool down.

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. Re‐ calculate your pace as your fitness improves, about once a month.

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.

Thursday: 1‐mile warmup; 6 hill repeats (run 200 yds up‐ hill, turn, jog downhill to start; repeat 5 times, no rests); 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 5x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 9‐mile run on grass or dirt with friends.

Sunday: Easy 9‐mile run on grass or dirt with friends.

Leo Manzano

POSTAL NATIONALS

Week 7: Midway Through the Season This week is tough. Check your shoes to make sure they aren’t too worn. Consider getting racing shoes for the fall and using them for your tempo runs.

Monday: Warm up; 6‐mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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 cur‐ rently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

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

Thursday: 1‐mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; re‐ peat 6 times, no rests); 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 9.5‐mile run on grass or dirt with friends.

hokaoneonepostalnationals.com

Week 8: Increase Your Morning Runs This is a good time to get your fall racing shoes and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30–35 minutes on M‐W‐F, still doing them at the oppo‐ site time of day from your hard workout.

Monday: Warm up; 6‐mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be‐ tween; cool down.

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 18:50 min for a 5K, that’s 6:05 pace. Add 30 sec‐ onds to get your tempo run pace of 6:35 per mile. Recalcu‐ late your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6‐mile run; 7x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1‐mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 4 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1‐ mile easy cool‐down.

Friday: Warm up; 6‐mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be‐ tween; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 9‐mile run on grass or dirt with friends.

Nicole Tully

hokaoneonepostalnationals.com

POSTAL NATIONALS

Leo Manzano

Week 9: Getting in the Groove How did your race go last week? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and have a good snack after long work‐ outs, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, increase your morning runs to 35–40 minutes on M‐W‐F. Monday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1‐mile warm up; 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 ex‐ ample: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 8x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 9‐mile run on grass or dirt with friends.

hokaoneonepostalnationals.com

Week 10: RACING GETS HOT! Your racing has gone on now for 9 weeks. Juniors and seniors: You should be able to handle the 2–3 easy morning runs of 30 minutes.

More advanced athletes: Depending on your standards, you should be able to handle three morning runs a week, M‐W‐F, for 30–45 minutes.

Check those shoes, and we suggest getting two pair now for the sea‐ son, and racing shoes if you haven’t already gotten them. Consider HOKA ONE ONE training shoes!

Monday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile. Re‐ calculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start, repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Sunday: Easy 10‐mile run on grass or dirt with friends.

hokaoneonepostalnationals.com

Week 11: Racing Begins Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3–5 races. Only the juniors and sen‐ iors should be doing M‐W‐F morning runs.

Monday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace.

Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness im‐ proves, about once a month.

Wednesday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start, repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 8x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do.

Sunday: Easy 10‐mile run on grass or dirt with friends.

Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

Nicole Tully

hokaoneonepostalnationals.com

POSTAL NATIONALS

Week 12: Here Comes the Big Cross Country Season!

WeekS 13–20: You’ve Made It!

High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.

You’ve now got three months of solid training behind you.

Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.

Monday: Warm up; 6‐mile run; 8x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

Monday: Warm up; 6‐mile run; 8x150 yds relaxed stride‐ outs on grass, jogging back to the start after each, no rest in between; cool down.

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. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 sec‐ onds to get your tempo run pace of 6:30 per mile. Recalcu‐ late your pace as your fitness improves, about once a month.

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. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Wednesday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1‐mile warmup; 8 hill repeats (run 200 yds up‐ hill, turn, jog downhill to the start, repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1‐mile easy cool‐down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and then do your 1‐mile easy cool‐down.

Thursday: 1‐mile warmup; 9 hill repeats (run 200 yds up‐ hill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging to the start, no rest in be‐ tween; 1‐mile easy cool‐down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and then do your 1‐mile easy cool‐down.

Friday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be‐ tween; cool down.

Friday: Warm up; 6‐mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be‐ tween; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down.

Saturday: Race day. Warm up; listen to your coach; race; cool down

Sunday: Easy 11‐mile run on grass or dirt with friends.

Sunday: Easy 11‐mile run on grass or dirt with friends.

Watch for our our daily tips on www.runblogrun.com and your local website. (You may sign up at www.runblogrun.com to get nightly training updates).

Special thanks to www.hokaoneonepostalnationals.com for its support!

hokaoneonepostalnationals.com

HIGH SCHOOLS ACROSS THE U.S. COMPETE IN REVIVED 2-MILE TEAM TRADITION

ABOUT THE HOKA ONE ONE® BRAND

Richmond, CA (June 1, 2015) — HOKA ONE ONE® (a division of Deckers Brands, NYSE: DECK) announced the return of the second annual HOKA ONE ONE Postal Nationals. With three options for high school teams to participate, the Postal Nationals program allows all U.S. squads from coast to coast to compete, making it one of the most open and accessi‐ ble national championship competitions in the country.

HOKA ONE ONE® is the fastest growing premium running shoe brand in the world. Two lifelong runners launched HOKA in 2009, after years spent hand‐ crafting and shaping lightweight shoes with extra‐thick midsoles. Initially em‐ braced by ultrarunners because of their enhanced cushioning and inherent sta‐ bility, HOKA now offers shoes for all types of athletes who enjoy the unique ride the shoes provide. For more infor‐ mation, visit www.hokaoneone.com or follow @hokaoneone #hokaoneone.

From Aug. 15–Dec. 15,participating teams will race a 2‐Mile or 3200m on the track to see how their times stack up. The cumulative times top five runners’ will be posted online with both local and national rankings.

Unlike cross country or track meets, Postal Nationals competitions in‐ clude Flagship, Local Postal Events, and even a team time trial option.

“There are many great high school cross country programs throughout the country – and most do not get a chance to measure themselves on the track during cross country season,” says HOKA ONE ONE President Jim Van Dine. “The beauty of the Postal Nationals is that any high school can compete at any time during the season and see how they stack up against other schools throughout the country. We see it as a great way to talk about HOKA with high school runners and provide another op‐ portunity to race during the season.”

Among the hundreds of boys and girls teams expected to participate are last year’s winning squads: the girls from Blacksburg High School in Blacksburg, VA (11:18 average) and the boys from Daniel Boone in Gray, TN (9:32 average), who have both committed to defending their Postal Nationals Championship.

Coaches interested in hosting a Local or Flagship event may email postal‐ nationals@deckers.com for more information.

For HOKA ONE ONE Postal Nationals team registration, last year’s re‐ sults, and the 2016 schedule, visit: www.hokaoneonepostalnationals.com.

ABOUT DECKERS BRANDS Deckers Brands is a global leader in de‐ signing, marketing, and distributing in‐ novative footwear, apparel and accessories developed for both every‐ day casual lifestyle use and high per‐ formance activities. The company’s portfolio of brands includes UGG®, Teva®, Sanuk®, Ahnu®, and HOKA ONE ONE®. Deckers Brands products are sold in more than 50 countries and ter‐ ritories through select department and specialty stores, 138 Company‐owned and‐operated retail stores and select on‐ line stores, including company‐owned websites. Deckers Brands has a 40‐year history of building niche footwear brands into lifestyle market leaders, at‐ tracting millions of loyal consumers globally. For more information, please visit www.deckers.com.

MATT CENTROWITZ WINS 1500m GOLD

By Larry Eder on Aug. 23

Matt Centrowitz Wins 1500m Gold; “Are You Kidding Me?� No, We Are Not! Matt Centrowitz ended a 108-year drought in the mens 1500 meters for the U.S. on Saturday, Aug. 20. He did it by controlling the race from before 200 meters on and putting down one of the finest last laps in the history of an Olympic final. It took only 50.25 seconds for Centrowitz to cover the last 400 meters, as nearly 60,000 fans screamed from the stands of Rio’s Engenhao Stadio Olimpico!

Here’s how we saw the race build and finish at a crescendo, with the young, talented, and tactical Matt Centrowitz taking the gold, against one of the finest fields in the 1500 meters in many an Olympic Games.

!!! "

had the gold. Centrowitz ran 50.25 for the last 400 meters, getting the jump on the field and putting so much lactate in their legs that most couldn’t challenge those few feet of advantage.

At the finish, Centrowitz exclaimed to his father, “Are you kidding me?� His father, Matt Centrowtiz Sr., a fine coach and a fine runner in his own right (and former American record holder), was somewhat profane: “Are you **** kidding me?�, using a bit more colorful language in the discourse.

I have two final comments. Back in May 2012 I was in the Amsterdam airport with Dathan Ritzenhein after he’d run 27:51 at Hengelo, the Netherlands. We were speaking about the young Centrowitz then. Ritzenhein told me that Alberto Salazar, their coach, believed that Centrowitz was one of his most talented runners. A few weeks later, I wrote on runblogrun: “Matthew Centrowitz had the talent, the speed, and yes, the arrogance to win it all.�

I’m sure glad that Matt Centrowitz won the 2016 Olympic gold medal as it has not been often, in track & field prognostications, that I’m right.

" ""

PhotoRun.net

The 1500 meters started out slow and got slower. With so many athletes who should have known better, the race was so slow by 200 meters that Matt Centrowitz was at the front, a position he would not reliquish until the very end. Well, actually, past the finish! In that, Centrowitz did something no American had done since 1908, with the best finish being a silver in 1968 by the great Jim Ryun. Ryun had, in fact, called to wish Centrowitz good luck before the race!

Centrowitz took the lead just after 200 meters and stayed right there. He hit 400 meters in 66.83, with Algeria’s Taoufik Makhloufi, 2012 London gold medalist and 2016 800 meter silver medalist, and Ayanleh Souleiman, Djibouti, always dangerous, who had the 800m bronze from Moscow 2013 to prove it.

Sitting in the very back was Asbel Kiprop of Kenya, the man everyone thought was going to win. Nick Willis, New Zealand, the 2008 Olympic silver medalist at 1500 meters and the 2016 World Indoor bronze medalist, won the 2016 Olympic bronze at 1500 meters in a brilliant final sprint to the finishing tape. Willis has lots of experience and a brutal finishing speed. Nate Brannen, Canada, is always dangerous. Of Willis and Brannen, their coach, Ron Warhurst, told me a few days before, “If I don’t get them into the final, then I’m not that good a coach.�

The point: Centrowitz was managing potentially a fast-moving train and keeping that train very slow.

The 800 meters was hit in 2:16.59; yes, that’s slow. The pace continued slow, and Centrowitz continued to control the pace. Those finely honed elbows were in place, well-tuned over all the indoor races Centrowitz had run as a high schooler. That’s one thing about Matt Centrowtiz that I’ve always liked: He seldom gets in a bad position when medals are on the line. Centro continued that modus operandi in this race. How close was it? Just before the 800 meters, Ronal Kwemoi, Kenya, who

should have been a player, hit the track and would end up finishing last.

The problem was, the rest of the world was on Centro’s back. Kiprop was moving up, and as the field came close to the bell, all the players were there: Makhloufi, Iguider, Kiprop, Bustos of Spain, Ben Blankenship of the U.S. After the race, Centrowitz told USATF, “I didn’t know how this race was going to be.

After about the first 800 and no one went around me, I said, ‘Okay, we’re getting now into latter stages where I can’t let anyone get around me at this point.’ Early on, if someone came around me, I’d be content with that.

Souleiman kind of pulled up, kind of went around me, but kind of left the inside. I’ve made that maneuver before at previous world championships and I saw that he left it open. I thought, ‘We’re going into the last lap right now. It’s now or never.’ I took my opening and went from there.�

As the field hit the bell lap, in 3:00.00 flat, you knew the pace had to quicken. Centrowitz began the long drive for home. His speed is deceptive. Centrowitz was churning up the track and controlling the race. No one could get by him on the back stretch.

Souleiman made the toughest move with less than 200 meters to go, but there was no way Centrowitz would let him get by. It was running for medals now!

Off the final turn, Centrowitz churned down the track, full speed. He was flying.

Makhloufi tried to get by but he was stopped at second, as all the rest tried. Kiprop began to move, his long legs and tall frame moving fast, but he just didn’t have the gear he’d used so many times and finished sixth. Iguider, from Morocco, had serious finishing speed, and his 50.58 last lap got him fifth. Souleiman ran 50.29, which gave the Djibouti star fourth.

Best movers? Nick Willis stayed in perfect position the entire final straight, knowing that he who moves last wins the big prize. He used that finish built on the track at Michigan, under the watchful eye of Coach Warhurst, with precision and took the bronze, with a 50.24 last lap, just missing the silver. Willis’ bronze medal put a large smile on the Kiwi’s face!

Makhloufl, the 2012 defending champion, would be closest, but he couldn’t get into position as that was reserved today for Matt Centrowitz. Makhloufi took silver, in 3:50.11.

Yep, that was slow, the slowest since the 1932 Olympics.

But as John Walker, 1976 Olympic bronze, noted, “One preferred a field full of senior citizens.� Finishing time didn’t matter.

All that mattered was who won gold, silver, and bronze.

For the first time since 1908, a U.S. runner

O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

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