Tuesday is goodie day - win a 2009 Boston Marathon Adidas Clima Cool shirt!

Another Tuesday without quiz but even more fun!
You can win this fabulous Adidas Clima Cool running shirt "Boston Marathon 2009":


All you have to do is send us your favorite picture that fits the theme "Summer Running". The best photographer will get the shirt and the picture will be posted as part of our "Meanwhile in..." series.

We appreciate links to your picture posted in the comments section below or emails sent to askmzungo@gmail.com until Sunday July 5.

mzungo.org is looking forward to your pics!

Meanwhile in Boulder CO...

mzungo.org exclusive interview: Reid Coolsaet "I can do more pullups than most girls."

Reid Coolsaet is one of the Canadians getting ready for Worlds in Berlin. He’ll be racing the marathon. Last weekend he became Canadian 10,000m champion for the first time (read his report on his website).

Reid, thanks for your time. Please give our readers some background about you. Where did you grow up, when did you start running, did you do any other sports before that, PRs, goals etc.

I was born and raised in Hamilton, Ontario, Canada. I started running at a sports camp around the age of 10 where we would do a trail run every day before lunch. I got more involved with running when I attended Westdale Secondary School which had a massive Cross-Country program of up to 125 kids. I also competed in downhill skiing and spent most of my time skateboarding. My running really improved when I went to the University of Guelph in 1998 and met my present coach, Dave Scott-Thomas.

My PRs:
1500m: 3:40.38, Mile: 4:00.08, 3000m: 7:53.51, 5000m: 13:21.53, 10 000m: 27:56.92m, Marathon: 2:17:09

I’d really like to take down my 10 000m PB next year and then focus on the marathon after that.

What kind of races are you planning to do this summer?

After the National 10 000m I’m going to run the Boilermaker on July 12th and then the World Championships Marathon in Berlin on August 22nd. After that I’m due for a little rest.

What's your daily training at home like? Do you have a good group at home?

I’ve been training with the Speed River Track Club in Guelph for the past 11 years and that has been great. Lately I’ve been doing most of my training in Hamilton with another marathoner, Josephat Ongeri. I still go to Guelph once a week or so for specific workouts but the group there is focused on 1500m through 10 000m. Most of the Speed River guys are off to Europe for July.
I’m really new to marathon training and because I was coming off an injury this year my training involved a lot of cross-training up until a couple weeks ago when I finally ran over 160km for the first time this year. Now I’m running twice a day and I’d like to get my mileage up to 170-200km/week through July.

What’s your favorite workout?

My favorite workout would have to be a progression run through the Dundas Conservation trails, getting down to marathon race pace towards the end of the run.

What's your favorite track workout?

I like doing 5-6 X 1km, but if I’m not in shape this can also be my most dreaded workout. I find that this particular workout, with 2.5-3 minutes rest, is a great indicator of 5000m times.

Are you doing any running drills?

I do drills 2-3 times/week. High knees, butt kicks, lunges, squats, hops etc.

Are you doing any crosstraining?

For the first two months this year I could only cross-train because I had a broken foot. I would pool run, stationary bike, elliptical and XC ski when there was snow. As I started running more I decreased my x-training but I still pool run a couple times a week.

Is stretching important to you?

Stretching is an important part of my daily routine. Every morning I do the Whartons’ AIS (Active-Isolated stretching) routine. After most runs I do the typical stretches.

How about physical therapy?

I try and get a massage every other week when I’m competing and see a chiropractor about once a month to make sure all is well. In Guelph we have a great medical team that works with Speed River.

You were injured last year. Please share what happened, how you coped with it and how you got it fixed.

Last April I pinched my sciatic nerve in my back which was the result of slipping and falling on ice. It hurt for a few days and then after that my left leg simply didn’t work that well for a few months. Whenever I went to run faster than a jog my left calf couldn’t keep up. I couldn’t do any speed work and my calf got very sore after every effort. The nerve just took time to regenerate and by the fall I felt I had my stride back. After a couple months of solid running I twisted my foot and broke my fifth metatarsal. I couldn’t walk for six weeks and I was off running for three months. I started running in February and was only able to complete a 10km run by March.

The first injury was very devastating because I was in the best shape of my life and was less than a week out from my first outdoor track race. I was cross-training in the attempt to run at the Olympic trials but with a week left to go and still no signs of being able to run fast I had to call it quits. It was my first injury in 10 years that prevented me from running (and the first one was a sprained ankle) and it came at a very bad time. Injuries are part of the sport and you just have to re-adjust goals and stay motivated.

When I broke my foot it really put a big question mark on my 2009 season. I was preparing to be back racing on the track for the early season 10 000m races in California and when I broke my foot I wasn’t sure if I’d be racing until June or July. Luckily the marathon standard for Worlds is quite easier than track times so I took a shot and got it done on the last day possible for selection.

What does a typical marathon prep week look like for you, say 5 to 6 weeks out from the race?

I’ve only done one marathon and that was off of less than ideal training. In preparation for the World Championship marathon I’ll be doing five workouts each two week period. Mostly tempo and marathon pace work with maybe one track session in each two week period. Most of my weeks will be between 160-180km.

What’s your highest mileage before a marathon say 5-6 weeks out from the race?

I’d like to get up to 200km one week during this build-up. I never got over 146km (88 miles) last time which is much less than I used to train even for 5000m. I had to be careful building my mileage because my foot was still sore coming back.

What does your taper week look like?

My last week, including the marathon, will be about 110km of running. I do one easy track workout a touch faster than marathon pace four days out and a few days before that I do a progression run.

How are your easy runs compared to your marathon pace?

I typically run about 35 to 70 seconds slower per km than race pace. 3:50/km to 4:25km/km. I often run on hilly trails so a 4:25km might be similar to a 4:00km effort on flat pavement.

How long is your longest run?

I did a 39km run leading up to the Ottawa Marathon which had a 15km hard effort in the middle. I don’t plan on going any longer than that leading up to Berlin but I’ll have a few more runs above 33km than I did last build-up.

What’s your pace at that, say 4 weeks out of the marathon?

Including the warm-up and cool-down I think it averages to be around 3:35/km. Depending on how long the hard section is I run anywhere from 3:09-3:20/km for the tempo portion.

Which is your favorite race?

National XC champs in Guelph. I won in 2007 (Bairu was hurt) and watched with a broken foot in 2008. It will be in Guelph again this year and next. Cross-country isn’t my strongest discipline but I find it more interesting and fun than road or track.

Which races are on your lifetime to-do-list?

Ones in which I haven’t done, New York City Marathon, a big European XC race, Around the Bay 30km, London Marathon and Oslo 5000m.

What are you drinking during a marathon?

PowerBar Strawberry-Banana gels mixed with water and PowerBar C2Max endurance formula.

Are you using supplements?

I take Nutrilite Double X, iron, and vitamins.

What’s your diet like? Are you meticulous with your diet?

I’m pretty strict with my diet as far as trying to eat all the good things. I make sure I’m getting plenty of fruit, vegetables, whole grain and protein. Once I get the good stuff in I save room for cookies and chocolate.

When the going gets tough in a race, what’s your mental strategy?

It’s a bad thing to do but at first I usually start talking myself out of the race. I have to remind myself that I’ve trained hard and I’m only going to be happy with the performance if I give it everything. Basically I just remind myself that I owe it to myself to give’r. I’ve been able to decrease the amount of negative self-talk in the past few years. I used to always want to drop out or start jogging, but I’ve never done either so it’s not even worth thinking about.

Is there a phase in the marathon where the going gets tough in particular for you?

In the Ottawa marathon my quads started to really hurt with 5km to go. I simply didn’t have enough miles in my legs to be really strong. I’m sure it’s going to hurt next time too but I’ll be better prepared for it this time around.

Do you have any interest in triathlon?

I’d like to try a triathlon but I don’t think I’m a good swimmer and I don’t have the passion to learn to swim well. At this point I wouldn’t want to do a tri unless I was going to be competitive, maybe that will change once I’m done competitive running. I also don’t feel like wearing visors just yet.

If you wouldn't be a pro runner, would you still run? Do you intend to continue after racing pro?

I would definitely still run but I would mix in more biking and XC skiing. Once I’m done competitive running it’s only going to be trail running. Last September when I was coming back from injury I was just running, no specific workouts. All on trails and if I felt good I’d pick it up, nothing like a tempo run but faster than typical easy runs. I really enjoyed running that way, plus it was much nicer than a few months prior when I was scrambling to get ready to race while injured.

How much can you bench?

I really don’t know. I remember doing reps of 110 pounds a few years ago.

How many pull-ups can you do?

More than most girls can.

Tell us about the skateboard mile!

I thought I could skateboard a mile faster than I could run and many of my training partners didn’t believe me. There is an asphalt track in Guelph and I went there and skated a 3:49 mile. I’m sure I could go much faster with bigger wheels and a longer deck.

Do you still skate? What else are you doing outside running?

Since I broke my foot in November I haven’t skated. This is the longest I’ve been off my board in 15 years, maybe even 20 years. I’m too paranoid about breaking my foot again. I’ll roll around a bit after the World Championships. This summer I’ve been going to the local skatepark with my friends. Watching isn’t nearly as fun but it’s better than watching television.

I’ve always liked biking and lately I’ve been riding a fixed gear to get around the city and mountain biking in the trails. I read books, watch movies and listen to music to fill my days between running sessions.

Thank you so much for this great interview Reid and best of luck in Berlin. We will certainly watch out for you!

mzungo.org exclusive interview - Brian Sell

This man needs no introduction.

He´s the "Peoples-Runner" - Brian Sell!

mzungo.org: Hard fact’s - Road & Track PB's
Brian Sell:

Track:
1.500 - 3:59
5.000 - 13:57
10.000 -28:36

Road:
5 k - 14:26
5 Miles- 22:58
10 k - 28:28
10 Miles - 47:46
Half Marathon - 1:02:35
Marathon -2:10:47

mzungo.org: Where are you currently based?
Brian Sell: Rochester, MI USA

mzungo.org: What kind of races are you planning to do this summer?
Brian Sell: Peachtree (Atlanta) 10k, Bix(Davenport) 7 mile

mzungo.org: Are you up for a beer in Berlin? World Champs anyone?
Brian Sell: I am not running worlds

mzungo.org: What are your long term goals?
Brian Sell: New York Marathon (mzungo adds: on the 01.11.2009 - Brian is racing the US Champs!)

mzungo.org: What's your daily training at home like?
Brian Sell: I wake up at 6am, out the door at 7am. Easy days are usually 12-14 in the morning, 4-8 in the evening. Speed work is about 5 miles of repeats at 4:35-4:40, tempo work is about 10 miles of repeats at 4:50.

mzungo.org: How often are you training with the Hansons group? Are you doing lots of stuff on your own?
Brian Sell: I run with the team at least once a day. Second runs are generally on my own.

mzungo.org: What’s your favorite workout?
Brian Sell: 2 x 6 mile at 5-10 seconds faster than marathon goal pace.

mzungo.org: What's your favorite track workout?
Brian Sell: 5 x mile at 4:40

mzungo.org: Are you doing any running drills?
Brian Sell: no

mzungo.org: Are you doing any crosstraining?
Brian Sell: push ups and sit ups

mzungo.org: Is stretching important to you?
Brian Sell: It should be more important, but I don't do enough.

mzungo.org: What does a typical marathon prep week look like for you, say 5 to 6 weeks out from the race?
Brian Sell: 2 days easy (14 and 8), then a tempo workout (example: 3x3 mile at 4:50 pace), 2 days easy, then a 22 mile run with miles 18-20 at sub five, two days easy, then a track workout (example 8x800 at 4:40 pace), two days easy, repeat.

mzungo.org: What does your taper week look like?
Brian Sell: About 70-90 miles easy with a final workout of 3 x 2 mile at marathon pace.

mzungo.org: How are your easy runs compared to your marathon pace?
Brian Sell: Marathon pace is 5:00, easy runs are about 6:00-6:30

mzungo.org: How long is your longest run?
Brian Sell: 22-24 usually 2 hours and 20 minutes.

mzungo.org: What’s your pace at that, say 4 weeks out of the marathon?
Brian Sell: 6:30-7:00 pace

mzungo.org: Do you do a lot of marathon pace workouts?
Brian Sell: no, more at about ten seconds faster than pace.

mzungo.org: Which is your favorite race?
Brian Sell: Anything in New York, the 8k, the Marathon, the Trials, etc.

mzungo.org: Are you running Boston again?
Brian Sell: doubtful

mzungo.org: Which races are on your lifetime to-do-list?
Brian Sell: I have hit them all but New York

mzungo.org: When the going gets tough in a race, what’s your mental strategy?
Brian Sell: Hang on for five minutes and hope it gets better.

mzungo.org: If you wouldn't be a pro runner, would you still run? Do you intend to continue after racing pro?
Brian Sell: Yes, I would and I plan to run 5-10 miles a day for as long as I can, just so I can eat dessert.

mzungo.org: What are you doing beside running?
Brian Sell: flying, riding motorcycles, maintaining my house.

mzungo.org: Still working with Home Depot?
Brian Sell: no, I am back at the Hansons

mzungo.org: Hows the family?
Brian Sell: Good, we have a son on the way in October

mzungo.org: Did your dog learn any new tricks?
Brian Sell: The dog is sort of neglected, he still gets his walks and food, but he is second (soon to be third) banana to the kids now.

mzungo.org: Toughest guy to train with?
Brian Sell: Clint Verran

mzungo.org: What was your favourite Olympic Experience?
Brian Sell: Rooming with D-Nasty Ritzenhein

mzungo.org: Running London 2012?
Brian Sell: no

mzungo.org: Best Road Runner at the moment?
Brian Sell: (mzungo adds: Deriba) Merga

mzungo.org: Any running hero / role model?
Brian Sell: My parents and extended family have been my role models.

mzungo.org: Any sporting heroes beside running?
Brian Sell: Stone Cold Steve Austin

Ymzungo.org: our favourite running shoe and why?
Brian Sell: Brooks Adrenaline 9. It works well for me, no injuries.

mzungo.org: Any holidays planned after this season?
Brian Sell: not until after New York (mzungo adds: Marathon).

mzungo.org: What was your "break through" performance?
Brian Sell: Probably the Helsinki World Championships in 2005. I was able to run with the best in the world that day. (mzungo adds: Brian ran a 2:13:27 in Helsinki)

mzungo.org: Favourite Internet Site?
Brian Sell: www.barnstormers.com

mzungo.org: Any interest in the "typical" US Sports?
Brian Sell: Most of them. I like going to baseball games for the atmosphere, watching football and hockey (when the Penguins and Steelers are in it)

mzungo.org: Do you support a team?
Brian Sell: Pittsburgh teams, and Penn State

mzungo.org: What do you think about triathlon?
Brian Sell: I love it, except the swimming.

mzungo.org: Favorite place to life?
Brian Sell: Woodbury, PA

mzungo.org says: Thanks to Brian for taking the time and answering all questions.

We are looking forward to NYC! All the best for the preperation!

IAAF Profile - Brian Sell

Meanwhile at...

...Magnolia Road, Boulder (2.500m - 22 degrees celsius). 50% of mzungo.org is working out!

No Worlds for Mara Yamauchi due to injured foot

British marathon runner Mara Yamauchi will miss this summer's World Championships in Berlin because of a foot injury. The 35-year-old, who achieved selection for the GB team with her second-placed finish at the London Marathon in April, picked up the problem in training.

"I will not be able to race competitively in Berlin and have decided to withdraw," she said. I have been doing everything possible to help my foot to recover quickly."

Yamauchi finished sixth at the Beijing Olympics last year, and her London Marathon performance made her Britain's second fastest female over the distance after Paula Radcliffe. "I have made a big breakthrough this year and was looking forward to the World Championships with great optimism," said Yamauchi.
"This was a difficult decision to make as it is always a huge honour to race in a GB vest and represent your country. UK Athletics head coach Charles van Commenee added: "Mara is an athlete of great talent, maturity and professionalism. She was also a true medal contender for Berlin and as such we will miss her presence."

BBC reports for mzungo.org :)

Kara Goucher wins 5,000 meters

EUGENE -- Kara Goucher says she will run the marathon at the IAAF World Championships in Berlin this summer, but on Friday she was the best women's 5,000-meter runner at Hayward Field.
Goucher won her second U.S. track title, taking cues from training partners Amy Yoder Begley and Galen Rupp on the way to outkicking fellow Olympian Jen Rhines for the victory in 15 minutes, 20.94 seconds at the USA Track & Field Championships.
"I got a lot of inspiration from Amy and Galen (Thursday)," said Goucher, who -- like them -- is coached by Alberto Salazar. "Amy for how she gutted through and Galen for the way he looked so effortless until he decided to go (for the lead), and then he was effortless after that. My coach can coach them, he can coach me."
Goucher followed Rupp's game plan almost identically, gluing herself to the leader, Rhines, when the drive to the finish started with three laps left. And then, at 500 meters, Goucher passed Rhines and accelerated to the finish line.
"Alberto told me with 600 to 800 left to push it down," Goucher said. "I would have loved to have gone a little earlier and soak (the crowd) in a little bit."
Goucher, a Portland resident who won the 5,000 at last year's Olympic trials, will return her attention to the marathon, more confident than ever that she has track speed to close hard at the end of the 26.2-mile race if she has to.

READ ON...

Kara Goucher wins the 5,000

Alberto Salazar new Dathan Ritzenhein coach!

By David Monti EUGENE (26-Jun) -

On the heels of his runner-up finish in the 10,000m last night at the USA Outdoor Championships here, Dathan Ritzenhein told reporters gathered for the Track & Field Writers of America (TAFWA) awards breakfast this morning that he had chosen three-time New York City Marathon champion Alberto Salazar to be his new coach."I'm going to be joining Alberto and Galen up there," said Ritzenhein referring to Portland about 125 miles north of here. "There's only so far you can get on your own."Ritzenhein, who was coached a the University of Colorado by Mark Wetmore, split with his professional coach, Brad Hudson, after last April's Flora London Marathon where he finished 11th in a personal best 2:10-flat. Ritzenhein was disappointed with his performance and said today that aspiring to be a 2:08 marathoner wasn't good enough when the world's best were running much faster. Salazar not only has the know how, but incredible assets as his disposal at the Nike World Campus, including state of the art training facilities and sports scientists."I think it would be a mistake to do it halfway," said Ritzenhein, a two-time Olympian. "Now you have to be ready to run 2:06, 2:05, to be competitive. Now I see you have to be ready to run fast."Ritzenhein's performance last night signaled at least a short term return to the track. He's likely to go through the same kind of training which Salazar has used effectively with Kara Goucher, building up her track speed they laying on the endurance training to be competitive in the marathon.Because he ran his marathon in April, Ritzenhein said he was several weeks behind in his training for the track, but was very satisfied with his progress. His job now, he said, was to train for the IAAF World Championships in Berlin. But he said that the marathon would never be far from his thoughts."I'm going to come back to the marathon," he said.

Command Performance: Rupp Takes U.S. 10K Title

EUGENE, Ore. -- Galen Rupp’s last race in an Oregon singlet was one of his finest.
The senior from Portland, Ore., kicked away from Dan Ritzenhein with 500 meters remaining to win the men’s 10,000 meters in a season-best 27:52.53 Thursday night at the USA Track and Field Championships at Historic Hayward Field.
The six-time NCAA champion crossed the tape in 27:52.53, six seconds better than Ritzenhein’s 27:58.59, to earn a trip to Berlin next month for the IAAF World Championships as a member of Team USA.
"I was focused on the race first and foremost," said Rupp. "I wanted to make sure that I had done everything I needed to do mentally and physically. I knew it was just about relaxing when I was in there. And to make it count.
"This has been so fun for me to be part of this rejuvenation of Oregon track and field. It is special to be a part of – it’s hard to put into words."
Oregon freshman Luke Puskedra was 16th in 10,000 meters with a time of 29:11.32, while former Duck Juan Carlos Trujillo took 19th in 29:31.01.
In other Duck-related action from the USA Championships, junior Ashton Eaton stood second after the first day of the decathlon with 4,333 points, just four points back of Trey Hardee.
Eaton, from Bend, Ore., tied his personal best in the high jump, clearing a bar of 6-8.75, to highlight his first day.
"Winning would be huge," said Eaton. "Getting on the scene, that’s big also. Either one I’ll take."
Also on Thursday, junior Cyrus Hostetler took fourth in the javelin with a throw of 247-11, while junior Alex Wolff was 12th at 220-5.
"I was excited, we had a great practice on Friday," said Hostetler. "We were saying it just takes one big throw, and I kept looking for it, but it didn’t come today. However the cards fall, I am just happy for this opportunity. Whether you are first or last, it is exciting just to be here.
"I just praise God that I’m out here. This is a great opportunity that not many people get to do. It’s been an exciting year, a long year, this is my ninth meet. I’m just excited to take a break and get back at it next year."
Junior Keshia Baker placed second in her opening round heat of the women’s 400 meters in 52.80 as she advanced to Friday’s semifinal.
"I was kind of nervous at the start because I have never competed in anything so big before," said Baker, the school record-holder in the event. "But being here at home was a big help to me. It was great to hear all the fans supporting me when my name was announced. I knew they were behind me.
"I have my plan with my coaches. I have run a lot of 400 meters before so I just wanted to stay calm and run like I have so many times before."
Jordan McNamara advanced to Sunday’s final in the men’s 1,500 meters, running 3:41.15 in finishing fifth in his semifinal heat. The junior from Auburn, Wash., was just .02 off his personal best, set two years ago while running for Lane Community College.
Sophomore Alex Kosinski was 18th overall in the women’s 1,500 meters, just missing a personal-best time in 4:18.87.
Junior Mattie Bridgmon ran 19th in the final of the women’s 10,000 meters in 34:10.51.
Former Duck Matt Scherer ran 1:49.27 in the opening round of the men’s 800 meters and did not advance.

Marathon runners banned for life

A man and a woman have been banned from competing in the Edinburgh Marathon for life after they were caught swapping entry numbers.
The Scottish club athletes were caught after the man completed the 26.2 miles in a time which saw him win a prize for finishing in the top 10 female runners.
A member of the pair's running club saw the time, which was faster than the woman could run, and called organisers.
It is the first time competitors have been banned from the event.
Damien O'Looney, Edinburgh marathon marketing director, said it was against their rules to run using another runner's entry number.
'Medical catastrophe'
He told BBC Scotland news website: "If something had happened to the male runner we wouldn't have known who he was or who to contact because we would have had the details for the woman who had registered for the race.
"We decided to take action by banning them for life because otherwise Scottish Athletics were going to take action and we thought it would be better if they were banned from our race rather than every race in Scotland.
"We sent out letters to them last week and we hope they have learned a lesson from this.
"Some runners don't see it as doing something wrong but we do see it as cheating, although our main problem with it is that it is a medical catastrophe waiting to happen."
A Scottish Athletics statement reads: "The use of borrowed competitor numbers not only undermines the integrity of results, prizes and rankings issued by the sport but potentially has serious implications in the case of medical treatment to an athlete and alerting next of kin."
Dr Hillary Jones was banned from entering the London Marathon after he was caught giving his entry number to his daughter in 2005.

Athletics Kenya’s choice of Berlin Trials date will affect team

by Bismarck Mutahi

After a good show by our athletics team at the Olympic Games in Beijing, last year, a lot is expected of them at the World Athletics Championships in Berlin, Germany in August.
Good results are, however, achieved because of proper preparation and giving the team enough time in camp before a major competition.
A case in point is the Beijing and Osaka teams that had close to one month training before the competition. The results speak for themselves.
I, however, fear for our team to Berlin after Athletics Kenya (AK) decided to hold the World Championships Trials on August 25, barely days before the competition in Germany.
German Capital
This means the national team should have flown to the German capital before then. Will they have had enough time in camp to prepare with the Championship starting on August 15?
It does not really matter the reasons AK have for fixing the Trials for July 25, but two weeks of training will not be enough to put our athletes in shape for the competition.
Our main rivals, especially Ethiopia, have more time to prepare but instead of countering that we decide to have training for only two weeks?
If the Beijing and Osaka teams prevailed then why do we have to change?
They are unconfirmed reports AK decided on the date so that agents will not have enough time to pullout athletes from camp for the money-minting meets in Europe.
If it is true AK are doing that because of the agents, then we are planning for a debacle in Berlin.
But whatever reasons AK had for setting the July 25 date, it is not good for our preparation and they should change it.
Athletes who will compete in the Trials are not taking part in the National Championships anyway so I believe there is no question of giving them time to recover before the Trials.
The likes of Olympic 800m champion Pamela Jelimo need time to put themselves back in shape for Berlin but two weeks will not be enough for a return to form.
Jelimo and many others could be training now but she will only step up her training once she knows she is in the team to Berlin.
I am urging AK to reconsider the dates and why not pick a date like July11?
It does not matter what other meets will be going on in other cities, which will need our athletes presence.
We need to respect trials and not bend to the wishes of other forces. I hope I am wrong on this and AK is right, otherwise are planning to fail in Berlin.

World Cross silver medallist claims Berlin ticket after winning 10,000m

By Mutwiri Mutuota

World Cross silver medallist Linet Masai claimed her Berlin ticket with an emphatic display in the women’s 10,000m final/Trials on the second day of New KCC/AK National Championships.
The Police runner broke away from a leading pack of seven with six and a half laps to go and then surged clear of competition 400m later to clinch the race in 32:49.3.
Armed Forces runner and fourth finisher at Amman World Cross, Lineth Chepkurui battled the pain barrier on her right ankle for the second automatic slot in 32:57.3.
Chepkurui charged away from third-placed Sotokoto Safari Marathon winner Philes Ongori (33:04.1) in the last 300m, while Olympic Games 18th finisher, Peninah Arusei (33:16.9) was fourth.
"I feel happy to represent Kenya for my first World Championships," Masai, 20 told reporters adding, "I will try my best to perform well."
The women’s squad is to be confirmed today with Ongori and Arusei leading the queue in the third slot for Berlin.
Conspicuously missing from the event were World Cross champion, Florence Kiplagat, last year’s Beijing Trials winner, Lucy Kabuu and Africa bronze medallist, Grace Momanyi.
Kiplagat shifted interest to the 5,000m race at the July 25 Berlin Trials while Kabuu and Momanyi are out injured.
The keenly awaited 4X400m women’s relay heats was cancelled at the last minute when only eight teams lined up for the start meaning it will be straight final today.
Nyayo Stadium was abuzz when women Olympic champions, Pamela Jelimo (800m) and Nancy Jebet Lagat (1,500m) lined-up to represent their Police and Armed Forces teams only to be directed back to the call room.
In the men’s steeplechase semi finals, Athens Olympics champion, Ezekiel Kemboi finished second in his semi in 8:36.1 but was later disqualified and is out of today’s final.
Africa junior champion Abel Mutai, Michael Bor (Prisons) and Peter Matheka (Southern) were also disqualified at the same race where Africa champion, Richard Mateelong (8:37.4) who placed third was elevated to winner.
Four-time World Athletics Final winner, Paul Kipsiele Koech barely qualified for the final after finishing fifth (8:37.5) in the other semi.
Africa 800m champion, David Lekuta Rudisha (1:46.2) and fourth finisher at the same event in Addis Ababa, Jackson Kivuva (1:46.8) won the men’s two-lap semis.

Day 1 of KCC/AK champs: pit draught delays steeplechase

By Mutwiri Mutuota for EastStandard
International runners, local champions and upcoming athletes illuminated first day action of New KCC/AK National Athletics championships at Nyayo Stadium. Despite participtation of athletes who command tens of thousands shillings to watch on the European circuit, turn-out was low. Those who made it to Nyayo yesterday were denied a chance to watch ‘Kenya’s race’ the men’s 3,000m steeplechase.

With Athens Olympic champion, Ezekiel Kemboi, four-time World Athletics Final champion, Paul Kipsiele and African champion Richard Mateelong among top names set to perform, news filtered through the men’s semi-final of the water and barriers race had been struck off the day’s programme. Reports said a line supplying the water barrier with the commodity had been disconnected and efforts by Sports Stadia Management Board (SSMB) to secure an alternative source were beaten by the clock bringing a premature end to day one’s schedule.

Action, however, continued on track and field where world 800m champion, Alfred Kirwa, Africa gold medallist, David Rudisha and Armed Forces winner, Jackson Kivuva won their men’s two-lap heats with consummate ease. Kirwa took his event in 1:48.75 ahead of Eliud Rutto (1:49.17) and Rajab Hussein (1:49.96), while Rudisha won with 1:48.7 as Hosea Kandie (1:48.9) and Enock Omwamba (1:49.5) took second and third. Kivuva triumphed in 1:48.7.

"I changed my running style this season from waiting at the back to attacking from the front after realising I lose so many races in the last 200m when I’m boxed in," Kirwa disclosed. "I came here to experience the championship feeling since Berlin will have heats, semi-finals and final just like this event. Today’s race was not difficult since what was important was to qualify for the next stage," Rudisha said.

World 5,000m silver medallist, Vivian Cheruiyot (4:17.4) and Olympics fourth finisher at the same distance, Sylvia Kibet (4:19.3) won their 1,500m semi-finals that they were using to build-up speed ahead of the July 25 Trials for Berlin.
"I have big hopes for Berlin. For long Ethiopians have been beating us in the last lap but since I beat Meseret Defar (Africa champion) last year, I feel I am getting very close to them," Cheruiyot told reporters.
Beijing 2006 world junior champion, Veronica Nyaruai (Forces) was third in Kibet’s heat with 4:22.2.
Former World Junior 10,000m silver medallist, Joseph Ebuya (13:49.6) beat 2007 World Cross junior race silver winner, Vincent Kiprop (13:49.9) and North Rift’s Philemon Limo (13:50.0) to the podium in the men’s 5,000m first semifinal.

In the other, Police runner, Joseph Kitur (13:40.7) topped teammate Alex Macharia (13:42.0) and Beijing seventh finisher, Thomas Pkemei Longosiwa (Prisons, 13:42.0).
In the sprints, US based second year college student, Anderson Mureta and Armed Forces sensation, Kipkemoi Soi showed glimpses of why they are rated as likely qualifiers for Berlin World Championships.
Mureta (Kenya Police) won his 200m (21.50) and 400m (46.84) heats by blowing away the competition while Soi (Armed Forces) raced clear of rivals in 100m (10.59) and 200m (21.16). Another men’s 400m hopeful, Thomas Musembi (Prisons, 47.79) also won his heat.
The event continues today with the women’s 10,000m final which will be a Trail for Berlin expected to pull most crowds at around 1.15pm.

Kuala Lumpur Marathon expects 12,500 runners this Sunday

KUALA LUMPUR, June 25 (Bernama)-- Kuala Lumpur is set to witness Malaysia's first Standard Chartered KL Marathon 2009 (KL Marathon), the biggest race event in the country, to be held at Dataran Merdeka, this Sunday.

A number of world-class runners are among 12,500 runners who have confirmed their participation to try and win a share of the RM350,000 cash awarded in the inaugural marathon.

Kenyan runner, Lawrence Kiptoo Saina, 28, with a personal best of 2 hours nine minutes, 52 seconds is expected to steal the limelight in the Men's Category which offers the winner USD20,000 (RM70,000).

The other contenders in the Men's Category are Ethiopian runner, Dogaga Haylu Abebe with a personal best of 2'10:41s and another Kenyan, Biwott Philip Kiplagat with a personal best of 2'10:30s.

In the women's Category, it will be tough call between 24-year-old Nigerian, Mary Akor who has a personal best of 2'33:43s and 30-year-old Russian runner, Margarita Plaksina with a personal best of 2'35:36s.

Joining the group of international elite runners will be home grown champion, Shaharudin Hashim who is aiming to beat his personal best of 2'34:21s to win the Malaysian Category.

"This race gives me an advantage as a local athlete and can be a platform for me to give my best and break the national record, especially with the support of local fans," Shaharudin said during a press conference, here Thursday.

The KL Marathon with its theme 'Run Your Race' is divided into five categories, namely Full Marathon (42km) half-marathon (21km), 10km ,5km, Family & Fun Run, as well as the Kids Dash (3km and 950m).

The route for marathon, sanctioned by the Malaysian Amateur Athletic Union (MAAU), covers some of the most popular tourist destinations in the city.

NYC Marathon hosts US champs - Sell aiming for crown

RunnersWorld reports

As it did in 2001, the ING New York City Marathon is doubling as a U.S. men's championship. Sell, the Michigan-based Hansons Brooks athlete who qualified for the 2008 U.S. Olympic team at the Marathon Trials in New York in November of 2007 with a third place 2:11:40, is the first leading contender to commit to November 1's race. “I felt like lightning in a bottle in the Olympic Trials in New York and I’d like to do it again,” Sell states. “I have had good races in New York. From the 8K to the Olympic Trials, it’s always been a good spot for me, so I hopefully I can have another strong race in 2009.” The host New York Road Runners will offer a total prize purse of $150,000 for the USA Men’s Marathon Championship, including $40,000 for the winner. The prize money will be cumulative with that earned in the ING New York City Marathon.

mzungo.org says: readers, stay tuned for a mzungo.org exclusive interview soon on this space!

Kipchoge sub13 in Milan

Milan, Italy - Kenyan Eliud Kipchoge, 2003 World champion and 2008 Olympic silver medallist, improved world seasonal best for 5000m with a 12:56.46 run last night at the Notturna di Milano, an EA Permit meeting (25).

Kipchoge, who ran 13:00.91 in Hengelo, came to Milan with the goal to dip under 13 minutes. Pacemaker Benson Esho set a fast pace going through in 2:31 at 1km and 5:07.35 at 2km. Kipchoge broke away from the rest of the field at 3 km which he passed in 7:45.59. From this point Kipchoge ran alone against the clock passing the 4km in 10:19.76. Thanks to a strong final kilometre Kipchoge crossed the finish-line in 12:56.46 to improve the previous 2009 world best time run by Ethiopian Ali Abdosh (12:59.56 in Hengelo). So far only Kipchoge and Abdosh have managed to dip under the 13 minutes barrier in the 5000m in 2009.

Ethiopian Deresse Mekonnen, World Indoor 1500m champion, finished runner-up in 13:07.76.

Is Fam a decent bet to punch his ticket to Berlin at the 5,000?

by Bryan Green for RunnersTribe

Brass. When I think of Anthony Famiglietti, I think of brass. It's partly because he comes to race every day. It's partly because he willingly takes the lead in his races and defies others to outlast him. But now it's also because he's willing to give up the closest thing to a sure thing in favor of challenging himself and forcing himself to rise to another level.

Anthony Famiglietti would have qualified for Berlin in the steeple. It would have taken one uncharacteristically bad performance by him, or three out-of-their-skin performances by the rest of the field to beat him. He also would have been the US's most likely steepler to qualify for the final in Berlin. Therefore his choice not to run the steeplechase completely changes not just the dynamic of two distance races at this USATF Championships, but also our potential for distance success in Berlin.

Whereas the men's steeple now seems to be more wide open than ever, the 5000m appears to be just about locked down. On paper. After all, it's not as though Fam has no chance in the 5000 meters. Heck, he's arguably the favorite.

Fam comes into the meet with the fastest qualifier (run at Mt. SAC this year) and tied for 9th in the US all-time with his PB of 13:11.93. I personally prefer to go by an athlete's 3rd best time, since it tends to more accurately predict an athlete's ability level in a good race. Fam's #3 time is 13:24.47, slower than only Matt Tegenkamp's 13:15.00 and Chris Solinsky's 13:18.41.

Name Qualifying Time Personal Best 3rd Best Time
Anthony Famiglietti 13:17.98 13:11.93 (2007) 13:24.47 (2006)
Matt Tegenkamp 13:22.60 13:04.90 (2006) 13:15.00 (2006)
Chris Solinsky 13:18.41 13:12.24 (2007) 13:18.51 (2008)
Bernard Lagat 13:03.06 12:59.22 (2006) 13:03.06 (2009)

Outside of Teg, Fam has the best credentials in the race. Not even Solinsky can match Fam's resume, though they are pretty much equal at this point, if you ask me. (Reigning World Champ Bernard Lagat has a bye into the event in Berlin, and is opting not to run the 5000 meters this weekend. He's far and away the cream of the US 5000m crop.)

So Fam is still a decent bet to punch his ticket to Berlin this Friday. But the fact that he is willingly putting that qualification at risk says something about Fam the man and Fam the runner. Fam the man is a gambler, willing to put his money on himself even in situations where the odds are lower than he can get elsewhere. Then again, that's how he runs his races, too, so we shouldn't have been surprised.

As for Fam the runner, he isn't willing to be pigeon-holed as a "steepler." He stated early this year that he wanted to focus on the 5000 and 10000 meters, even going so far as to talk about possible ARs in those events. But it's one thing to run fast times in invitationals and then stick with your specialty in the championships. It's quite another to walk into the championships and compete in your "off-events."

I expect Fam to qualify for Berlin in the 5000 meters. I think he'll go out hard and push the pace, slowly wearing down the majority of the competition. I think Solinsky or Teg or maybe both will sit on him and kick past him, but he might be able to hold off one or both of them. Compared to the steeple, though, there's a much higher probability that someone will rise to the occasion in this race and take away that 3rd spot from him. Win or lose, qualify or not, his choice should be an example to young runners who worry about losing more than challenging themselves to grow and develop as runners.

Should he qualify for the 5000m in Berlin, he'll likely not win a gold or a silver or a bronze. But it won't matter, because he's already got brass.

Would you trust this guy?

His name is Snell. Let's not be judgemental but sometimes it might be wise to be a little careful. But when it comes to the better known Snell, New Zealander's made their choice: "In Snell we trust!"

Berhane Adere also at Seattle Half

The inaugural Rock 'n' Roll Seattle Marathon just got a little faster. Actually, quite a bit faster as Berhane Adere of Ethiopia was announced as an entrant in the women's 13.1-mile half-marathon Saturday.

Adere has won the Chicago Marathon twice as well as the prestigious Dubai Marathon. She is a former world champion in the 10,000 meters, and her personal-best time in the half-marathon is 1 hour, 8 minutes, 17 seconds. The Washington state record at that distance is 1:10:08.
Paul Tergat, a former world-record holder and two-time Olympic silver medalist, was already announced as part of the men's field in the half-marathon. He ran a half-marathon in 59:17 in 1998, one of the 20 fastest times recorded at that distance. The men's state record in the half-marathon is 1:05:43.
Adere and Tergat are two very prominent international runners among the field of 25,000 runners taking part in the event, about 17,500 of whom will run the half-marathon. Some of the world-class distance runners are competing in the half-marathon and not the full marathon because of where this event falls in their training schedule.

Saturday's 26.2-mile marathon will begin in Tukwila and finish at Qwest Field. There's a chance that the full marathon will be won in state-record time. But the addition of Adere makes a record in both half-marathons likely.
Americans Mark Batres and Andy Martin lead the marathon field, but they will be pushed by three Kenyans — David Kiprop Yego, Jynocel Basweti and Zach Nymbaso.
Another American, Leah Thorvilson of Little Rock, Ark., has won two marathons this year and is considered the women's favorite.

THX Seattle Times

Meanwhile in Nairobi...

Thanks to Ian Chaney @ the African Junior Trials in Nairobi, Kenya.

Sports Science Update: Sleep Deprivation And Running Endurance

By Matt Fitzgerald

New study suggests you might not want to race after 30 hours awake.
Researchers from Bangor University in Great Britain recently performed an experiment on the effects of sleep deprivation on running performance that must not have been terribly pleasant to participate in. On two occasions, eleven male subjects completed a test consisting of 60 minutes of treadmill running at a moderate pace followed immediately by a 30-minute time trial. The night before one of these tests the subjects got their normal amount of sleep (8 hours and 16 minutes, on average). On the other occasion, the subjects completed the test after being awake of 30 hours.

Not surprisingly, distance covered in the 30-minute time trial was significantly less after sleep deprivation (5674 to 6773m) than after a good night’s sleep (6037 to 6547m). Interestingly, however, there was no effect of sleep deprivation on how difficult the running test felt. The authors of the study, which was published in the European Journal of Applied Physiology, wrote, “In conclusion, one night of sleep deprivation decreased endurance performance with limited effect on pacing, cardio-respiratory or thermoregulatory function. Despite running less distance after sleep deprivation compared with control, participants’ perception of effort was similar indicating that altered perception of effort may account for decreased endurance performance after a night without sleep.”

The lesson is clear: If you need an excuse for a poor performance in a race, claim to have not slept a wink the night before.

Runners chase national titles

By Mutwiri Mutuota

Action galore is expected as famed middle and long distance runners put on their spikes to compete during first day action of the New KCC/Athletics Kenya National Championships at Nyayo Stadium.
Icons such as Beijing 1,500m women’s champion, Nancy Jebet Lagat, Athens Olympics steeplechase winner, Ezekiel Kemboi and Africa 800m champion, David Rudisha among others will race for their teams today.
"My aim is to win everything this year and my programme is going on well. I have not reached my peak yet, but my performances at recent Grand Prix meetings are a sign that all is good," Kemboi said. He will race for Kenya Police during the 3,000m steeplechase semi-finals this afternoon.
On Berlin World Championships, the runner who holds the world leading time (7:58.85) in steeplechase this year said:
"Silver in 2003 Paris, silver in 2005 Helsinki and silver 2007 in Osaka. I don’t want silver anymore! I pray God that this is my year to win World Championship gold, the only one missing from my collection in Berlin."
Kemboi has also won Africa junior and Commonwealth steeplechase titles. Africa champion, Richard Mateelong and four-time World Athletics Final winner, Paul Kipsiele Koech are also in the Police roster.

READ ON

Japan-based trio all set for event

By Boniface Thuku

Three Japan-based 10,000m athletes arrived in the country ready for tomorrow’s showdown at the National Championships where runners of that distance will be selected for Berlin.

World bronze medallist Martin Mathathi, fifth finisher in Osaka, Josphat Muchiri Ndambiri and John Thuo, who was 18th at last year’s World Cross, embarked on acclimatisation training upon their return last weekend.

Mathathi, with a personal best of 26:59.88 achieved last month in Fukuroi, Japan, and Thuo, with a career top mark of 27:31.61 also ran in Fukuroi last year, were training in Nyahururu while world leader over the distance (26:57.36) Ndambiri camped in Kasarani, Nairobi.
The three will be among the top names expected to feature in the race.

Others include world 10k record holder and Olympics bronze winner, Micah Kogo, Beijing fourth finisher, Moses Masai, World Cross fourth placer Leonard Komon and world junior 5,000m silver medallist Matthew Kisorio.

Others are Osaka eighth finisher, Josphat Kiprono Menjo, Kenya Police titleholder, Sammy Kitwara, Armed Forces champion, Barnabas Kosgei and teammate Mark Kiptoo, who captained the country’s team to the Edinburgh and Amman World Cross events.

Meanwhile, Athletics Kenya (AK) held a meeting with top athletes yesterday where a number of issues were discussed.

It was agreed that a camp be set where coaches would access athletes to determine those to be allowed to compete in European meetings ahead of the July 25 Trials for Berlin.

"We want to stabilise those runners who have reached their peak to maintain strength and help out those yet to gain form," AK chair, Isaiah Kiplagat said.

He revealed the federation would pay Sports Stadia Management Board a flat annual fee to enable athletes access Nyayo National Stadium.

Kiplagat stated that AK had set aside Sh500,000 to buy track and field equipment to be rotated around the country during local meetings.

"We also agreed to send sprinters and field athletes to area meetings since they do not have agents to organise them races like mid and long distance runners," he added.

Northwest action weekend: Tergat at Seattle (Half) Marathon and Jon Brown at Vancouver Half Marathon

SEATTLE, Wash. - An international field of Olympic athletes will take to the roads of the Pacific Northwest Saturday for the Inaugural running of the Rock 'n' Roll Seattle Marathon and Half-Marathon, a Seafair Signature Event.
The women's professional field will be lead by... READ ON

[see also article on Paul Tergat competing]

VANCOUVER - Victoria's Jon Brown and Toronto's Lioudmila Kortchaguina, Canada's #1 ranked men's and women's marathoners, are confirmed to toe the start line at UBC this Sunday morning, in front of a record field of more than 4,200. The race then follows one of the world's most scenic routes from Thunderbird Arena, along Marine Drive past Spanish Banks, Kits Beach, over the Burrard Bridge and down into Stanley Park. Another 800 participants, many of whom are charity runners, are expected in the accompanying 5K that Starts and Finishes by the Stanley Park Fish House. Combined, both events will set a fundraising record of over $300,000 this year, raised for 15 different, local charities in the Scotiabank Group Charity Challenge. The event is stop #5 in the prestigious Canada Running Series.

The race will provide... READ ON

Kipchoge finally bringing the 5,000m back to Kenya?

One man, long fronted to break a decade-long jinx of Ethiopia’s dominance in the men’s 5,000m, is ready to step forward and hold the bull by its horns.
World and Olympic 5,000m silver medallist Eliud Kipchoge, 24, has been looked upon as the man able to bring down the empire of Ethiopia’s running icon Kenenisa Bekele. For the last five years, however, he has failed to accomplish the task.

Kipchoge won his only World Championship gold in memorable style at the 2003 event in Paris when he was 18 years old after he covered the 5,000m in 12 minutes and 52.79 seconds in a race that will be remembered for a long time for its finish. He overtook the legendary El Guerrouj on the home stretch. That same season, Kipchoge also won the 5,000m at the World Athletics Final in Brussels, Belgium, in 13:23.34.

The World silver medallist will however be missing in action at the New KCC national athletics championships at Nyayo National Stadium on Friday as he will be among elite Kenyan runners competing in the Milan Grand Prix in Italy on Thursday.
“I am travelling to Milan. I have a race (in Milan) and I hope to do well in it. I will be back for the national trials next month. It is not that I look down upon the race, but it is because of contractual obligations,” he said.

Kipchoge however singled out Kenya Police prodigy Sammy Kitwara as the real threat to his local dominace, saying: “Though the race is open, he (Kitwara) is among the key figures pushing hard for a slot. He is yet to represent the country but he is a strong runner.”

Kitwara showed his form when he won the Kenya Police championship. He also denied World Marathon record holder Haile Gebrselassie another crown in the Netherlands when he beat him at the City-Pier-City Half Marathon in The Hague.
Gebrselassie had needed to recapture the world record he lost to Kenya’s Samuel Wanjiru, but in the last few metres he was outsprinted by Kitwara, who clocked a winning 59:47, one second ahead of the Ethiopian.

Also expected to race today are World Junior silver medallist Mathew Kisorio, Isaac Songok, Joseph Ebuya, Alex Macharia, Josphat Bett and Levy Matebo.
Former World Junior Cross Country champion Pauline Korikwiang, who has failed to sparkle since graduating to the senior ranks, will be among the big names in the women’s race.

“I will be running in the 5,000m race. I have done well in training, been abroad to test my performance, and I’’m convinced I will do well,” said Korikwiang, who has dominated the local meetings but failed to get a medal in the global championship.

Article courtesy of Daily Nation Kenya

Paul Tergat: "I would like to run a prestigious marathon very fast once again"

Interview by Jörg Wenig for TakeTheMagicStep.com - THX!

Paul Tergat is one of the best runners of all times. The 39-year-old Kenyan celebrated his biggest success when he became the first to run the marathon in under 2:05 hours (2:04:55) in Berlin in 2003. He won five cross country world championship titles in a row, twice finished second at the Olympics in the 10,000 meter, and set world records on the track as well as on the road. He lives near Nairobi with his wife Monica and his four children, where he already has a growing reputation as a coach and mentor. Take The Magic Step® recently spoke with Paul in Berlin.

Paul, since 1992 you have been a world class long distance runner. How have you achieved this many years of success and how have you stayed motivated?

Paul Tergat: If you have the passion, if you are straightforward, work hard, are willing to make sacrifices to reach your goals, and you believe in your success, then it’s possible. I have always looked for special challenges in my career—great championships, great rivals and records.

Which of your remarkable achievements was the most valuable one for you?

Paul: This clearly is the marathon world record. To be the first runner with a time sub-2:05 was the highlight of my career. Of course, I also had great successes at cross country runs, and in events on the road as well as on the track, and I broke several world records. This combination is quite unique. And if I take a look at my personal bests in the 5,000 or 3,000 meters—12:49.87 and 7:28.70 minutes—I have to say that these are fabulous times.

Do you think that you have reached your full potential in the marathon with your time of 2:04:55 in Berlin?

Paul: When I ran this fast time, I was confused moments before the finish line at the Brandenburg Gate—I didn’t know exactly where to go. So I lost a few important seconds. I slowed down a little but otherwise it was a perfect run for me, and yes, I reached the maximum for me on that day. After my marathon in London in the springtime of 2003 I knew that I could break the 2:05-barrier. I then exclusively prepared for the Berlin Marathon throughout the summer, and I thought of my “mission world record” every day and nothing else. At the end it all paid off and I realized my dream of a marathon world record.

Your sub-2:05 will always be a historic achievement.

Paul: Yes, I set a new standard and showed that it was possible to run a marathon in under 2:05 hours. The consequence is that now other athletes are running such times. It is possible if you believe in it and work towards your goal. However, I know what training it takes to reach such a time. It is very hard. This is why I think a time of sub-2:06 is a life’s achievement for any top marathon runner.

In the last two years you have participated in fewer races. Why?

Paul: In 2007 I noticed that my body needed a break to recover. In the years before, I had never taken a long break. It’s very tough mentally when you have to focus on one race after the other.

For a while it was said that you were on an army mission since you are a sergeant for the Kenyan air force.

Paul: This is not quite correct. I didn’t want to just sit around during that recovery time so I attended a six-month management course in the army. I am a member of the air force but I don’t fly myself. My oldest son does by the way. He is currently undergoing pilot training in South Africa.

Daddy Tergat prefers to run—for how long will you keep up your running career?

Paul: I will run another one or two years. During this time I would like to run a prestigious marathon very fast once again. I don’t think of a World Marathon Major here, but of another big marathon. In any case I want to run one in the coming fall.

You will turn 40 in June. Does the master world record held by Andres Espinosa of Mexico play a role in your plans?

Paul: The master world record is not such a big challenge for me. I can break the World Master time. I don’t want to say now what marathon time might still be possible for me.

Do you consider the marathon to be the optimal distance for you at your age?
Paul: Yes, the marathon is clearly the best distance for me to perform at a maximum level.

You have been in Berlin for a few days. What was it like to return to the place of your biggest triumph?

Paul: It was great! I feel a bit like I am at home here. I have good friends in Berlin. In addition to that, races in Germany are always very professionally organized.

This time you had intended to start at the BIG 25 Berlin. What happened?
Paul: On Monday before the race I slipped and fell at training in Ngong. It was raining and the surface was slippery. At first I didn’t feel bad, but the next day I noticed that I had a sore back. My doctor told me not to run because I could develop a serious problem. This is very annoying since I had been looking forward to the BIG 25 Berlin. I have never run in a 25K event in my career and wanted to achieve a good time. I was really in good form and think that a sub-1:14 would have been no problem. I hope that I can compete here next year.


Back to Kenya: You also train other runners in Ngong. How much do you engage in supporting Kenyan athletes?
Paul: I currently train about 30 athletes in Ngong. There are some talents among them who might play an important role in the future. One of them, Victor Kigen, for example won the Belgrade Marathon in April. However, I don’t just train my athletes; I also support them in other areas. For example, I advise them on how to invest their money in order to prepare for life after their running career, and how to deal with the media. I also advise them in legal matters when they sign contracts. I also organize symposia for runners at which I speak about these issues in Eldoret and Nairobi.

Most of the successful road runners have come from Kenya for a long time—is there still more talent?

Paul: There is a lot of talent in Kenya. The pool is getting bigger and bigger, the resources are enormous. The new generation, those athletes who saw us and embraced us as their role models, now want to achieve success for themselves.

It became obvious once more this spring that the Kenyan marathon runners are getting stronger. Is a 2:02 in the marathon really possible? And what time do you think the Ethiopian world record holder Haile Gebrselassie can achieve?

Paul: To run a 2:02 will be very, very hard. If you run the first half in less than 61:30 minutes, in the second half you will not be able to maintain the pace and you risk breaking down. I cannot imagine that in the future a marathon runner will run sub-2:00 as I think we have nearly reached the limit. For Haile it will also be harder to beat his current world record of 2:03:59. If Sammy Wanjiru, Martin Lel, James Kwambai and Duncan Kibet were all able to agree and work together to make the pace, then a time of a little bit over 2:03 would be possible. Even this will be extremely hard. At the London Marathon there are too many stars competing so this will be not possible.

Of the four fellow countrymen you just named, who do you consider to be the strongest?

Paul: I think that this is Sammy Wanjiru because he is an aggressive runner. Martin Lel runs more observantly but is tactically very strong. I was not surprised by Sammy Wanjiru’s run to Olympic victory as I had seen him compete in the 10,000m and the half marathon before—he always determined the pace at the top.

What do you want to do after your running career?

Paul: I can imagine taking over a position in Athletics Kenya, the Kenyan athletics association. I would also like to work as a coach.

How old are your children—will there be a Tergat runner in the second generation?

My children are two, nine, 14 and 19 years old. Although I am an elite athlete, my wife and I do not put any pressure on them. We want to raise them as good citizens in this world. This is why we took them with us on our journeys. The older ones are good runners but not elite runners. Maybe one of my younger sons will become a very good athlete but that would mean a lot of pressure on him. With the name Tergat the expectations would be huge.

Your children are growing up in good circumstances, most of the Kenyan world class runners did not. Does poverty motivate one to succeed in life?

Paul: With the necessary passion, the absolute determination, and the belief in your success it is possible to reach a world-class level—no matter if you are coming from a poor or a wealthy family. Children from rich families have better opportunities and possibilities, however, in Kenya, poverty is the reason for the development of the great number of top runners.


mzungo.org says: Does anyone else think that the old Kenya national jerseys (see Paul pic above) are as cool as it gets? Does anyone out there have one of those?

30 years ago: Deek's marathon debut

The 1979 Victorian marathon championship was a minor race, but it had major outcomes. Thirty years ago this month (23 June, 1979), the championship was the debut marathon for Robert de Castella, who would go on to win a world championships marathon, two Commonwealth Games marathons, finish in the top 10 at three consecutive Olympics and win major victories in Rotterdam (twice) and Boston.

The championship was held from Point Cook, a Royal Australian Air Force training base on the western shore of Melbourne's Port Phillip Bay. The U-shaped, out-and-back course meandered along beachfront, and passed between market gardens before rising over its one-and-only 'hill' _ an overpass on the Melbourne-Geelong highway _ before returning. It had been used for the 1976 Olympic and 1978 Commonwealth Games selection trials.

Nor was 'Deek' the only de Castella on the starting line. The 136 competitors included his father, Rolet, the race marking his return to distance running after a near-fatal heart attack. As 'Deek' recalled at the recent 2009 Melbourne marathon launch, he was not the focus of attention this day.
"Mum and the family were waiting at the finish line wondering whether Dad was going to make it in one piece or not."
For most of the race, nn-one else took much notice of 'Deek' either. Few were in the know that he had long-term ambitions in the marathon, and his running did nothing to belie that impression. He ran along with the leaders at a very comfortable pace...

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"He's just a worker"

Brian Sell is blue-collar. "He's just a worker," says his wife, Sarah. Not content with 150 miles per week, Brian also logs 20+ hours per week at Home Depot in their Olympic Development program. On our visit, we watched as he put together a grille and moved heavy bags of mulch. This is the worker's runner.

Ethiopia Takes Home Two Wins In 30th Running Of Shelter Island 10K

Shelter Island - Although the forecast threatened to rain on the annual celebration of Shelter Island - the Shelter Island 10K and 5K Run/Walk - devoted participants ferried in for the early evening start nevertheless. Conveniently, the more than 1,500 runners and walkers couldn't stay away yet the rains that have drenched the northeast in the month of June magically stayed away.

Ketema Nigusse hits the finish line in just over 29 minutes to take home first prize in the Shelter Island 10K.

With the cool but dry conditions - ideal running weather by most accounts - came quick times. Nobody was faster than Ethiopian Ketema Nigusse, who broke away from a pack consisting largely of his countrymen and rolled to his first victory at Shelter Island, posting a time of 29:23, 13 seconds faster than his nearest competitor. Nigusse's charge led a parade of nearly 1,000 runners who got the quick tour of the island and crossed the finish line to much fanfare. The same could be said for another Ethiopian, Buzunesh Deba, who took home top prize in the women's division (33:52).

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Tuesday is quiz day? No quiz today but you can still win a 26.2 Boston Marathon bumper sticker!

While we successfully sold the medal for 60$ on ebay (yes, unreal, I know), we still have a neat bumper sticker left for you folks out there.
We're in the middle of summer and as far away from Boston Marathon as it gets but we want you to tell us:

Why should the mzungo.org staff run the Boston Marathon 2010?

Whoever comes up with the best reason, will get the sticker!

Remember:

1. We are biased. Totally biased.
2. Life ain't fair.
3. But we love you all. Seriously. So bring it on!


[You think the sticker is lame? Don't sweat it! Next week you are in for the official 2009 Boston Marathon long sleeve Adidas clima cool shirt in bright yellow. Yes, that's right! Hint: get your cameras ready, we'll be looking for the best shot themed "summer running" for our "Meanwhile in..." series.]

Steve Moneghetti: 46:32 15k at age 46

Not bad, old man!

We had to bring back this old pic. Neon Oakleys, striped shirt and shorts, dyed mullet - Aussie 80's style in 1992 at its best.

(We could have posted that picture but it reminded us too much of this guy. We guess there are plenty of speciality sites out there for this sort of stuff.
Who Steve Moneghetti is? Well...)

NYRR Father's Day 5M

Distance: 5.0 Miles, 8.0 Kilometers

Date/Time: June 21, 2009, 8:30 am

Location: Central Park, NYC

Weather: 63 Degrees, 97% Humidity, Wind 3mph, Mist

COVERAGE

RESULTS

Athletics Canada names World Championships staff

OTTAWA – Athletics Canada named today the coaching and support staff which will travel to Berlin, Germany for the 12th IAAF World Championships in Athletics August 15-23.

The Canadian Championships taking place in Toronto June 25 to 28 will serve as the Selection Trials for the World Championship team. Athletes must finish top three in their respective event at the Trials as one component of the selection criteria to be eligible for selection to the Worlds team. The full selection criteria can be viewed here: http://athletics.ca/page.asp?id=297.

The Canadian delegation at the 12th IAAF World Championships will be led by Gordon Orlikow, Chairman of the Board, of Winnipeg, MB and Athletics Canada Chief Executive Officer Joanne Mortimore of Ottawa, ON.

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At the movies: Deena Kastor on the State of US Distance Running

In the second half of Kevin Selby's interview with Deena Kastor, she talks about the current state of distance running in the United States and looks at why men are ahead of women in the marathon internationally. Deena also reflects on her keys to longevity as a distance runner for a quarter century.

Thanks to flotrack.org

mzungo.org hero´s: Brian Sell

Date of birth: April 11, 1978

Hansons-Brooks Distance Project start: September 20, 2001

Hometown: Woodbury, PA

Personal records: 10K 28:28, half marathon1:03:38, marathon 2:10:47

Events currently training for: Brian competed in the 2008 Olympic Men's Marathon on Aug. 24, 2008. He finished 22nd, with a time of 2:16:07.

Miles run/week: 140

Why do you run? I run because it's something I can see myself getting better at every year. Running is not like football or basketball, where a coach can decide if you play and how good you become. It is all up to you--that's what I love about it.

The best thing about being a Hansons-Brooks athlete? Running for Brooks has been great. I have a house, and a pretty good life thanks to Brooks. They show a real commitment to making their products better, which I have seen in the last five years.

When did you start running? I started running in 10th grade to stay in shape for wrestling and football and won the District 5 championships in the 1600. From then on, I decided to take running more seriously.

What challenges do you face as an athlete? Running at my age becomes a constant battle between chasing a goal and knowing when to quit. When I quit running, nobody is going to give me a retirement package or take care of my family until I find a job. We know we are temporary and when the next batch of Hanson runners comes in, we will be forgotten like everyone else. I have outside influences telling me I should give it up and go back to school every year, but as long as I am getting better, I want to see how far I can go.

What do you like to do when you're not running? I like to ride motorcycles, fly, ride mountain bike, play with my daughter Lily, and work on my house.

Favorite event: Marathon

Favorite workout: 2 x 6 miles at 5-10 seconds per mile faster than goal marathon pace

Favorite pre- and post-race foods: (pre-) Spaghetti with marinara sauce; (post-) BBQ bacon cheddar burger

Role models: My dad, my uncle Paul, my mom's family. All the tough people I know

THX to Brooks

Brooks Footwear Spring 2010

Our Brooks rep Scott Young came in to show us the spring 2010 lineup of Brooks shoes this past week and the overall impression was very good for the updated models.

First up was the Glycerin 8. This was a great improvement over the Glycerin 7 and features Brooks’ new DNA cushioning system. DNA is a liquid compound that responds differently based on the force applied to it. Unlike standard midsole materials who’s energy return decreases as force increases, DNA works in reverse. Energy return increases as the impact force increases. For instance DNA would be much softer when a runner is going at a slow pace versus that same runner running at a fast pace where it would provide greater rebound. A very cool concept.

The graphics on the new Glycerin 8 are much more contemporary and modern, particular when compared with past editions of the Glycerin which were pretty conservative cosmetically. Kara took a pair for a spin and declared the fit and road feel super.

The Adrenaline 10 is updated with adjusted overlays to help secure the midfoot better as well as having a new heel geometry with the addition of lateral slits in the crash pad to help deflect impact. All accounts indicate it does in fact soften up the landing for improved shock absorption without feeling too soft. Cosmetically, another home run on this new Arenaline - the shoe looks great.



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Micah Kogo keeps the fire burning

By Mutwiri Mutuota for The Kenyan Standard

Since he announced his arrival on the men’s 10,000m scene with a storming 26:35.63 triumph at the 2006 Brussels Golden League meet, Olympic bronze medallist Micah Kogo has always looked a candidate likely to end Kenenisa Bekele and Ethiopia’s hegemony in the 25-lap race.

At the New KCC/AK National Championships, Kogo, 23, is among those tipped to clinch a ticket for the August 15 to 23 World Championships in Berlin after a sparkling start to the season. He set the world 10K record (27:01) among other remarkable performances. "I’m preparing to be in good shape for the national championships. I want to qualify for Berlin first before working even harder for a top medal.
"I’m working to get in the best shape and I hope to improve on my bronze medal placing," Kogo told FeverPitch before he left for New York meeting last month. There, he won the men’s 5,000m race in 13:02.90, beating world champion Bernard Lagat (13:03.6) to second place.

At Berlin Golden League meeting, Kogo got his first go at double Olympic champion and world record holder (5,000m and 10,000m) where after giving chase to Bekele’s famed kick at the bell; he succumbed to third in 13:01.30. Bekele’s winning time was 13:00.76. At the Olympics, Kogo, who qualified after finishing third at the Trials, won the third medal after a storming run in the back straight led him to the line in the exact time as former double Africa junior champion, Moses Ndiema Masai (27:04.11) but the world 10K record holder received the photo-finish verdict.

On March 29, Kogo lowered Ethiopia’s great Haile Gebrselassie’s previous 27:02 10K record at the Parelloop race in the Netherlands, an act that did not go down well with the archrivals who immediately set to reclaim it. "They (Ethiopians) are very determined to get back the 10K world record to their country. Haile and (Boston Marathon champion Deriba) Merga have tried it. It means I have to work harder to improve on it before they get to the mark," Kogo said.

In April, Haile and Merga failed in their attempts to better Kogo’s record in Manchester, England (27.39) and Ottawa, Canada (27.23). Japan-based runners, Josphat Muchiri Ndambiri (26:57.36), Martin Irungu Mathathi (26:59.88); Gideon Lekumok Ngatuny (27:01.83) and Mekubo Mogusu (27:26.56) who occupy top positions in the world leading 10,000m charts pose threat to Kogo’s Berlin ambitions during the national championships.
Others are Masai, who won last year’s Olympics trials, and former World Cross silver medallist, Leonard Komon.

Kiplagat Masai Lead the Queue

Sally Barsosio still finds herself in a small group of one as far as Kenya´s history at World Championships competition is concerned.

Incredibly, she remains the only female athlete from the country to ever step to the podium as world 10,000m champion, a feat she achieved in 1997 with a time of 31:32.92 aged 17.

She also earned distinction as the first Kenyan senior track champion in a major event.
On Friday morning during the New KCC/AK National Championships, three more athletes will be selected to embark on matching Barsosio’s accomplishment in Berlin this summer.

And with female athletics enjoying a renaissance in the country, there is optimism that those selected at the Championships will give Ethiopians, who have won the last five 10,000m world titles, a run for their money.The cast vying for the 10,000m women’s ticket for Berlin is one of the most potent in years.

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