Tuesday, 26 January 2016

Breaking down the US Olympic Marathon Trials - Part 1

Hey, hows everyone doing? With indoor track, some winter road races and spring races on the horizon I bet everyone is putting in work and hopefully enjoying the process. As expected I got clearance from my doctor on Monday to resume things as usual with the exception of eating things like steak, apples, nuts..etc, I'll have to wait another 3-4 weeks until things are 100% back to normal. That said, I'm allowed to get out on the roads again which is pretty awesome. 90 minutes after my appointment and xrays I met up with my buddy Jason White who's training for Boston with the hopes of running something in the 2:3X's. He had a 20 miler on the books and that sounded just dandy to me. What a refreshing change to be able to get back outside and run in the clean, fresh Atlantic air. Even though it was super cold and we have lot's of snow it was super enjoyable and I imagine all of my easy days and long run will be out on the roads from now on. Eventually when I get a break in the weather and safe footing I'll get my tempo runs going outside as well. The goal for right now will be to put in 3 weeks of solid training, then 4 weeks down in Florida starting on the 17th of next month. After that it'll be all in for the United Airlines NYC half and take a run at a 66. Other then that I've got the Sun Run (Where Yonge Street changed this year) followed by Ottawa race weekend 10km. That's all that I have planned right now for the spring but I'm also going to try to meet up with Ryan Noel-Hodge and run the 10000m championships as well. Speaking of Hodge, I've convinced him to make the trip down here to run our Tely 10. His coach is on board so that should be fun. I'm going to try to convince my boy Jeff Costen the first chance I get to chat with him as well to make the trip down and stay at my place so we can make a week out of it. Run the Tely and have the boys take in the George Street Festival...you know that would lend itself to a great week and an even better blog recap. (Garrett, your invited too bud if you are free!) Anyway, let's get into this post. I'll recap my training at the end of this entry but first I'm going to break down the major players for the Men's Olympic Trials Marathon, next week we will take a closer look at the women's race.

A look at the real contenders for the 2016 US Olympic Marathon Trials

Meb Kefleizghi

Meb is the safest bet to make the team. He has been the most consistent American marathoner of this generation and has a wealth of experience to draw upon. At 40 years old you'd think father time would have crept up on him but I've seen nothing to say he isn't still the best in the field of assembled athletes over 26.2 miles. He ran very well in Boston and New York this year and has the second fastest PB in the field along with Major wins at Boston and NYC along with an Olympic silver medal from the 2004 games at the distance. If I had to put money on one runner it would be Meb.

Dathan Ritzenhein

The often injured Ritz is the fastest man on paper entering this marathon with a PB of 2:07:47. He had a very strong performance at Boston last April and looked like the Ritz of old pushing the pace when it slowed through the newton hills. Since moving back to his hometown of Grand Rapids, Michigan he seems to have found the right balance of volume and intensity. From the interviews he has given it seems like he listens to his body more now and tends to do less rather then more to avoid injury. He's run some good races on the roads this last year and has the experience to get it done when the pressure is on. I'm very confident he will make his 4th Olympic team and will duke it out with Meb for 1st.

Luke Puskedra

In my mind, this is the guy to take for the 3rd spot. In fact it wouldn't surprise me if he wins the trials. Luke is on the upswing of his career and is fresh off a blazing 61:28 half in Huston, laying waste to all other Americans. He ran like a seasoned veteran in Chicago this past October, covering moves, staying at the back of the lead pack, keeping contact and not wasting energy. His 2:10 mid there proves he can run with the big boys and in my opinion he will be the next american to break 2:10. His potential is probably around 2:07 or so I'd imagine. Look for Luke to make this team without much problem.

The best of the rest, who could make the team if one of the above falter.

Jared Ward

Jared has made a name for himself on the roads over the last two years. He has had some fantastic performances on the USATF Road Circuit taking numerous national titles, most notably the Marathon championships in LA this past year where he ran a nice negatively split 2:12. I feel like he's a solid runner with potential to be a 2:10 guy but he's just not fast enough to be a real threat at 26.2. If someone in front has an off day and the race is slow he may pick up that 3rd spot but I wouldn't bet on it.

Bobby Curtis

Bobby has some strong PB's across the board and seems to be improving over the Marathon. His last kick at the distance he ran a solid 2:11:20 in Chicago. He is definitly one of the best in the field but I don't think he has the distance figured out. In Chicago he just ran splits and finished as fast as he could while the winner that year, Eliud Kipchoge ran 2:04 low. Contrast that to Luke Puskedra being with the leaders until 2 miles to go....I just don't think Bobby can translate his great 10000m time (27:24) to the full marathon distance.

Abdi Abdirahman

Abdi.....the "Black Cactus", I love this guy, he's a super chill laid back dude who seems to always bring his A game when the Olympics are on the line. in 2008 he missed the Marathon team, went back to the track and blew the doors off a young collegian by the name of Galen Rupp to make his 3rd team. Then in 2012 after not running a good marathon in 3 years he goes and runs 2:09. I mean you'd be foolish to discount Abdi. I don't think he will make a 5th team this year but he is crafty and if anyone up front falters you know old Abdi will be there fighting tooth and nail for a spot!

The unknowns over the distance and the one who could change everything. 

So there are two guys coming into this race who have never run a full but are in their primes and have run super fast halfs. Those two are Sam Chelanga who just became an American citizen and Diego Estrada who's run under 61 minutes for the half. If I was to bet on one of these guy's it would be Chelanga. The reason I say this is because of the group he is training with now. He's coached by the legendary Coach James Li, who has in his stable the likes of Bernie Lagat, Stephen Sambu, Lawi Lalang and Abdi among others. I feel like he will be very prepared and will take to the distance. Sam wouldn't be a bad bet to make it. Look for him to go with the leaders.

Lastly, we have to talk about Galen Rupp. He, like Sam and Diego has never run a full marathon but if he toes the line I think he will 100% make the team and win the race. Some people might think that's an outrageous claim, I mean Keith Hanson of the "Hansons Brooks Distance Project" discounted his chances during an interview with Johnathon Gault of letsrun.com but he's obviously just hoping against all odds he can get Bobby Curtis on the team and maybe even Jake Riley. His argument about Mo Farah only running 2:08 while having his own pace maker and being a better runner then Galen was the most flawed and laughable argument I've ever heard. Firstly, if anyone watched that race they would know Mo's pacer didn't even run with him, he was about 50 meters ahead the whole race and Mo was between groups essentially running a 26.2 mile tempo. The other thing to note is that Mo was coming off a 3:28 1500m and proceeded to run an 8:03 indoor two miles a few months after the marathon. He was obviously not in ideal marathon shape. Galen doesn't have near the speed mo does and excels the longer the distance. I feel like he will take to the marathon well and if he toes the line will win the race without any issues. (Note, I'm not a Rupp fanboy, those are statements I feel to be true lol). So this is somewhat of an X Factor for the trials.

Week that was in training


10 miles easy - AM
7.7 miles easy - PM


Workout - On the books I had 60' of 3' on and 1' off. Obviously I had to do it on the treadmill so I went to the field house and got it done. I was running at 12.5mph on the 3' segments and shuffling at 7.0mph for my 1' rest. I've never sweat so much in my life. It felt pretty good all the same. With the warm up and cool down I got 12 miles in.

12 miles - AM
8 miles easy - PM


10 miles easy - AM
10 miles relatively quick - PM


Workout - I went to the fieldhouse again for this as the treadmills there are nice and quick with strong fans in them. I wanted to do something comparable to last fall to see where I am so I did a 25' tempo at 4:50 pace on a 1% grade. I got through it and it felt pretty good so I figure I'm right around where I was in October when I ran 31:07/68:47. So 31 flat shape give or take. I did 10X150m after accelerating every 50m to work some turnover.

12.5 miles with warm up and cool down - AM
6 miles real easy - PM


11 miles easy on my treadmill at home before work - AM
6 miles easy at Goodlife before beer, wings and hockey - PM


10 miles easy - AM
8.2 miles easy - PM (wanted 10 but it was getting late and I was hungry)


10 miles easy - AM (pushed my long run to Monday after my doctors appointment)

So that was my week, it doesn't look impressive obviously with all the treadmill running but I worked with what I had. I'm super pumped about where my fitness is at right now and that I didn't loose anything over the 3 weeks I had to cross train. I'm going to run a 1500 in February to check the speed and go from there.

Thanks guys for reading, I really do appreciate it. Hopefully now that I'm back on the roads we get some good weather and I can hit some more stuff outside. I promise the blogs will get better the more excited I get for the spring season and many picture to come.

Keep those sticks on the ice,

Tuesday, 19 January 2016

Week that was in training and thank you Ryan Hall

Hey friends, how's everyone doing? Here in St. John's we got a dumping of snow last night, so even if I was cleared to run outside it certainly wouldn't be happening. I'm so happy to be back at the training grind, I didn't realize how much I missed it until I got back into the routine, there's nothing like the feeling you get after a workout, your tired as all else but the satisfaction isn't something that's easily replicated. I was going to ease back into things, which I sort of did but I still ended up running 80 miles my first week back. I found that my lungs had no issues even on the couple workouts I did thanks to the cross training and pool running but my legs got banged up way more then they normally would. I guess the 3 weeks without running a step took a lot of tension out of the legs and they need to be reminded and callused once again to the demands of daily doubles and 100+ mile weeks. Anyway, I won't ramble much in this post, I want to briefly talk about the amazing career of Ryan Hall then do a training recap. I'm working on some things that you will see in the weeks to come on the blog, some reviews of shoes launching soon, (Kinvara 7's anyone?) and a way to incorporate some giveaways once a month. I'm not sure how I'll run it, maybe through the comments section simply drawing names or with some prediction contests as we get into the indoor track season. Anyway, when I figure it all out I'll let you guys know. Lastly before we get started, let's give a shout out to Rachel Hannah on her 2:32 in Huston, Robbie D on his 63 half and Dayna P for giving it her all out there in her debut. From what I gather she had some stomach issues and had to make a few stops before dropping out around 30km. There are lots of positives to take away however, I mean Dayna was in Second place for most of the time she was running and had no problem dropping the 17:3X 5km splits she needs to hit the Olympic Standard. There's no doubt in my mind she will hit it the next time out.

Ryan Hall

So unless you've been living under a rock you probably heard that American, Ryan Hall decided to call it a career at the age of 33. This isn't really a surprise to anyone who follows the sport closely. Since his 2:09 at the Olympic trials in 2012, Ryan has struggled with injuries and most recently been diagnosed with low testosterone. He explained that he had no energy whatsoever and couldn't even run more then 12 miles a week. Personally I think this has to do with the fact that since he was in high school he's been training at a higher level then most of us can even understand. Famed coach Bob Larsen said that he was sent Ryan's training logs from when he was in high school, Bob, after analyzing them said that Ryan was training at a higher level then a 2:13 athlete he was coaching at the time and that as a high schooler he figured Ryan could have run 2:10. So when we think about this, he competed and trained at a world class level from the age of 15-29/30. That's certainly a great chunk of time and as we know not everyone can sustain that kind of training and performance for a long time. Certain guys like Bernard Lagat and Meb seem to be ageless but for most of us, if we ever get to that top level you have about a 5 year window to throw down your best performances. For example look at Geoffrey Mutai, for a while there from 2008-2013 the guy was untouchable, his 2:03:02 at Boston, his even more impressive 2:05 at NYC, the guy was unbeatable, but at a certain point there is a decline, regardless of age. The marathon beats you down, not so much the race but the training. Our bodies can only take so many segments, after a while it tells us it's had enough. 

So, just how good was Ryan Hall in the grand scheme of things? Can he look back and call his career a success or are the trolls on letsrun right in saying had he been smarter about his training, stuck with a coach for longer, not always tried to lead, etc....would he have been able to do more?

In my humble opinion Ryan should look back on his career as a huge success and be proud of what he did. I believe he's the type of person that can do that, he won't look back and think what could have been. He seems to be a very level headed spiritual person that doesn't need to solely seek his identity through his running or his accomplishments. I feel like he will move on from here and remember fondly his days running.

As for just how good he was. I mean, I don't even know where to start. Firstly I will say that I think he squeezed every ounce of potential from his talent, some may disagree with me, but he tried to be a miler for a long time in the early part of his career and couldn't run any faster then 3:43 for 1500m. For reference, Reid Coolseat our top marathoner has run 3:40. Ryan did eventually realize he didn't have the leg speed to be a miler so he took to the 5000m during the later years of his collegiate career eventually winning an NCAA tittle and a USATF title at the distance running 13:16 and representing the US at the world champs. He never ran a really fast 10000m but I've got to think when he ran his 59:43 half he had to be in very low 27 minute shape. When Ryan moved up to the marathon it really shook things up for the US as they finally had a guy who didn't just go to a race and run his own pace hoping to run a PR. He was toeing the line trying to win. It was refreshing and eye opening. Looking at his 2:06:17 at the London marathon in 2008, that was one of the deepest fields assembled at the time. It had the likes of Paul Tergat, Sammy Wanjiru, Emmanuel Mutain, Martin Lel and many other legends. To finish 5th in that race, it was just unreal. He would go on to finish top 5 in 6 world marathon majors. He will more then likely most be remembered for his 2:04:58 at the 2011 Boston Marathon. To see him trying to make a break for it on world record pace running in front of a prime Geoffery Mutai, Moses Mosop and Gebre Gebremariam.....it's not something I will soon forget.

Anyway, I could go on all day about the amazing career Ryan had but I'll stop here. Thank you Ryan for giving us so much to be excited about and for being yourself through it all, never waivering from what you believed in and for leaving the sport in a better place then you found it. I hope we see more of that in the future. I wish you all the happiness in the world and I'm sure whatever you do next will be inspiring.

My week that was in training.


30' jog, first one in 3 weeks (4 miles) - AM
80' elliptical - PM


30' jog (4 miles) - AM
60' pool running - PM


Workout - 10 mile cutdown. I didn't really know what to do, I just wanted to see if I had lost much fitness. I did a 2 mile warm up and then started at 5:45 pace on the treadmill and worked down 15 seconds a mile every 2 miles until I hit 10. The last 2 I ran a 4:45, obviously on the treadmill it's not as hard but based on the conversion charts it's still worth about 4:56 or so. I was pretty pumped to be able to hit it. My lungs didn't feel too bad but my legs felt like they were almost sprinting. I guess it was just because they hadn't done anything fast for a while. Either way when I finished this workout I was super pumped that I hadn't lost any fitness, all that I need to do is get back into doing strides and a few workouts of 200's or 400's at mile race pace or faster to get the legs feeling springy and fast again so 3 minute/km pace starts to feel more relaxed and comfortable. I have a doctors appointment on Monday the 24th and I'm hoping to have clearance to run outside and on the track after I see him.

12 miles - AM (legs felt too banged up for a cool down)


10 miles easy - AM
60' pool running - PM


Workout - 20' warm up, changed into flats and then did a 40' tempo on the treadmill at 12.4 mph or 4:50 pace. It was worth 5:04 pace with the conversion and I was excited and super happy with it. After 20 minutes I was really hurting and breathing hard so I started playing games with myself saying "get to 25 and then you can stop". I kept doing that until I hit 32:30 and at that point I just told myself not to be a baby and grind it out. I was completely dead afterwards but I mean at least it tells me even after 3 weeks off running and just cross training I'm at least in 31 mid 10km shape. I'm confident I'll get back to sub 31 shape within a month and then start building for some MASSIVE personal bests this spring. I did this at the fieldhouse and took my spikes so I could do some strides on the track to turn the legs over, don't tell my Doctor!

12.1 miles - AM


10 miles super easy on the treadmill, like 7:30/mile pace - AM
5 miles easy - PM


Long Run - I figured I'd rip a long run to see if the endurance was still there so I put the treadmill on 10.0 or 6 minute mile pace and turned on a David Bowie special on much music. I got through 120 minutes but man was it boring, I had to get off like 3 times to use the bathroom and lost about 10 pounds of sweat as my house was super warm.....either way it was a good stimulus.

20 miles - AM

That was my week, not glamorous but it's a start, things are going to get down and dirty here starting next week, the 24th, after I get my clearance from the doctor. I'll stick with the treadmill again this week and try to run about 120 miles or so to get the body as callused as one can from a treadmill. I might start wearing some older shoes that are a little beat down so my legs can feel a little better what it'll be like when I get outside again.

On a different note, I talked with Manny Rodriguez, the elite coordinator for Ottawa race weekend today and got everything finalized for May. I'm happy to be racing in the 10km once again this spring. I want to thank Manny and his team for offering to host me once again this year. I look forward to rolling on the streets of Ottawa real soon.

Anyway, thanks ever so much for reading, I promise the training will get ramped back up soon and I'll make sure I get back to posting pictures at the end. So until next time, I wish you all happy training, hopefully the weather where you are is conducive to getting some miles in and that you are looking forward to your spring goals!

Stay frosty,

Tuesday, 12 January 2016

Green light for training, Heath beats Farah & signing again with Saucony

Hello hello! How are you fine folks? Making some gains, or at least returning to form after the holidays? I'm in an awesome mood as yesterday I got the green light from Doctor Rideout to resume running which is awesome. I was going stir crazy, ever since I started running I've never hand any injuries so breaking my jaw, which in and of itself doesn't directly effect my running was pretty devastating. I cross trained hard but I'm not one of those guy's who going 110% when he cross trains....I find it ridiculously boring and not fun at all. I'm sure I've lost a little fitness but I'm not too worried about it as I'm sure it'll come back within a month or so. Unfortunately it means I won't run Huston and will look for a fast half at the end of February or early March. Instead I'll take the plans for my trip and change it up for sunny Florida instead to seek refuge from our cold weather and hit some good training. Anyway, I figured I'd give you guy's the details. Obviously there's no training recap for last week but I started again yesterday with two super easy 10 mile runs. I underestimated what not running a step in 3 weeks will do to a person however....I won't be able to jump right back into 20 mile days/140 mile weeks. I'll run 85-90 this week see how I feel then jump back into normal mileage the following week then start introducing workouts again. As for this post I'll keep it very short and just talk about the great XC race from last weekend and get to a couple other points I'd like to mention.

Back with Saucony!

Firstly before I go any further I want to give a shout out to the fine folk at Saucony, I've signed another contract with this awesome company and couldn't be more happy about it. They have treated me extremely well since I first signed with them in 2013 when I wasn't much of a runner. I'm proud to continue my partnership with this amazing team. I've pretty much met and have gotten to know the whole crew here in Canada and some of the boys and girls in the states. Shout out to Joe, Tyler, Ben, Catherine, Linda, Stacy and the rest of the people who work hard to make the brand what it is. I look forward to working with you guys and running for the brand moving into 2016!

Farah gets beat by Garrett Health, going after Komen's indoor 3km mark?

Last weekend saw the annual Great Edinburgh XC race being run and once again it drew some big names, most notably Mo Farah. When the mud settled however, Farah got schooled by the now 3 time champ, Garrett Health. I feel like Health can't loose at this venue. He's beaten the likes of Kiprop and Bekele there before. In my mind the GOAT's of middle and long distance running. Now he can add Farah's scalp to his collection. You can check out the full race replay out at USATF.tv.

Farah was obviously disappointed to loose but only a day or two after the race there was talks about him going after the world record of 7:24 for the indoor 3km in February when he races in Birmingham. I love hearing this, Last year Mo took down Bekele's indoor 2 mile record, but if we are honest with ourselves, that was a very soft record. Rupp almost hit that 2 years ago but tied up a bit on the last lap and a half. Personally I think that record is very much attainable for Farah, I'd venture to say he can run 7:22 low to mid if he got everything right. Let's remember Rupp ran 7:30 flat indoors 3 years ago as a 3:34/3:50 miler.....Farah is leagues ahead of that kind of speed. We have to think Farah can do it based on his 1500m speed that he displayed again last summer running 3:28. That itself converts to 7:23ish. 3-5km all out are what, in my estimation anyway, are Farah's most dangerous distances. I really want to see him go after it and then make an attempt at a really fast 5km at the end of the outdoor season.

A few other notes,

1 - Last weekend out in Victoria they got their road racing season off to a great start with the Pioneer 8km, this is always an awesome event and I was so stoked to see Robbie D take the win in a very solid time of 23:47. Man, the road scene out there is just outrageous. In the top 5 you have Rob, Winter, Dylan and Lord....some of the countries best. Shout out to Natasha on taking the win as well.

2 - My friend Kelly Wiebe is calling it a career, this guy is a gem of a human being and one tough runner man. A CIS XC champ, Vancouver Sun Run champ, 13/28 minute 5/10km runner, he made lot's of national teams and ran world XC. He's a super smart dude who has a bright future ahead of him. Good luck Kelly, hope to see you around soon bawd.

3 - Women's London Marathon field was announced and it has 5 sub 2:20 performers led by Mary Kaitany. It's going to be a way stronger field then will be assembled at the Olympic Marathon in Rio so best be sure you get up early to watch this one in April!

Alright folks, I'm out, but next week I'll be back with my first training recap of the new year, I'm excited to get this year going and look forward to putting in a lot of hard work! 


Tuesday, 5 January 2016

Thoughts on 2015 and 5 things I'd like to see in 2016

Hey friends, is everyone back grinding and getting some indoor workouts done or some good strong long runs outdoors? I'm on the shelf again this week unfortunately. I went back to the doctor yesterday to get another set of X-Rays and a CT to check the progress on my jaw. The two breaks near the top of the jaw bone on each side of my face near my ears have started to fuse and are coming along well but the bad break in the middle of the jaw near my chin is still really bad. I mentioned to my doctor that I felt like 4 of my bottom teeth were loose but when he checked it out he said it was that the break was in the middle of my four center bottom teeth and that when I felt them it was my jaw actually moving on each of the two sides. The pain isn't that bad right now only when I'm talking a lot or opening my mouth really wide. The problem I'm having is with muscle spasms around the jaw. Thankfully I'm off the pain meds and just taking 10mg of Flexeril (Cyclobenzaprine) to keep that under control. The Doctor said I should be happy it's coming along as well as it is without the surgery and he wants to keep me doing what I'm doing and I'll see him again next Monday. If the low jaw has started to fuse I can start running again. So I'm forced to be in the pool and on the elliptical again this week. I'm trying to hit 2 hours a day with a couple heart rate based workouts a week to hold the fitness. Anyway I won't ramble on with my sad little injury as it's really not something I should be too upset about as it's the beginning of January and I haven't injured anything that I use for running itself. So what I'll talk about in this post will be my top 5 performances on the pro circuit from 2015 and then mention 5 things I hope to see in 2016.

Top 5 performances of the 2015

5 - Evan Jager's 3000m steeple at the Paris Diamond League meet. He didn't win the race as you all know but still managed an 8 flat, american record with a fall over the last barrier. He had Birech dead to rights with 150 to go before that fall. This really put the world on notice that he can indeed run with the best steeplers in the world and has the ability to run 7:57 or so. 

4 - Almaz Ayana's roasting of Genzebe Dibaba in the 5000m final of the world champs. Nobody saw this coming, I mean we all knew she's a talent and was the 4th fastest 5000m performer in history but after seeing Dibaba in the 1500m final closing in 1:56.9 for the last 800 most of us thought she was unstoppable.

3 - Genzebe Dibaba's 1500m world record in Monaco. She may have lost out to Ayana at the 5000 but her performance at Monaco was a once in a lifetime race to watch. To ask for a 2:03 800m split and to throw it down like she did......we are really lucky to be able to watch an athlete like her compete in her prime. Amazing race.

2 - Asbel Kiprop's 3:26 in Monaco. There's magic at that track, we were treated to some amazing performances in Monaco this year. Asbel proved again that he's the best miler on the planet and in my mind if he can get the gold in Rio and take another couple cracks at the world record he will go down as the best miler in history!

1 - Usain Bolt restoring faith in track and field taking down proven drug cheat Justin Gatlin. I was so nervous before this race started. After the season Gatlin had in 2014 and the dominance he showed in all the races before the world champs I really didn't know if Bolt could take him down. It was an amazing race and Bolt showed pressure doesn't get to him, he truly believes he can't be beat.

5 Things I'd like to see in 2016.

1 - Matt Centrowitz running the 5000m. Now most of you will think this is completely nuts, so let me explain. I know he is fresh off a 3:30 PB last summer in Monaco and has a bronze and silver medal to his name from 2 of the last 3 world championships. But the 1500 is the deepest it's ever been. Last year he finished 8th at worlds and to be honest, that's about as high as he could have placed. There are 5-6 guys who can run under 3:30 no problem, heck Mo Farah has run 3:28 in his last two 15's and knows he can't hang with those guys. If he could he'd run the 15. Anyway, my thoughts are the type of tactical races that we are seeing in championship finals are VERY slow right now. 13:50 won last year. Obviously the last lap is always a burn up, heck the penultimate lap last year was a 54.3 ran by Nediku to try to run the kick out of Farah who closed in 1:48 for his last 800. Now there lies where Centro can compete for a medal. The USA last year had 3 guys in the final and the only one who could have run a 1:48 800m was Rupp and he would need to be fresh and running an open 8 to do that. As good as Ryan Hill and Ben True are they just don't have that kind of raw speed. I think if Centro was to work on his strength and just get himself into the final if its a 13:25 or slower race he is in the hunt for a medal 100%!

2 - Jenny Simpson move back to the Steeple. This is another one that people might give me the gears about. I know she ran 3:57 last year and like Centro has medals from two of the last 3 world champs but she also can't even break 2 minutes for an open 800 and Dibaba closed her last 8 in 1:56.....and it's not only her who can do that. Faith Kipyagon and Siffan Hassan can also close almost that fast. You throw in a 100% Aregawi and Sayeum and there isn't a prayer for a medal. However, if Jenny can get some good hurdle work in you best believe she can compete for a medal in the steeple. She held the american record in the evet until last year when her training partner Emma took it down. Simpson has great wheels for a 3000m race and the steeple background. I'd love to see this happen but I don't think it will.

3 - I'd love to see a 10000m scheduled at the diamond league finale in Brussels. We very rarely get a chance to see a super fast 10000m anymore. In years gone by they would always have a fast one scheduled early in the year in Hangelo and another at the end of the season in Brussels. You'd see at least a 26:3X. Given it's an Olympic year everyone will be in great shape, it could be billed as a record attempt by Farah or something. Either way I'd kill to see this happen.

4 - Cam or Mo making a Marathon debut next fall. This is something else that likely wont happen but since Mo announced he's running the half in Huston it has me itching to see one of our big boys take a crack at the monster that is the marathon. Both in my mind could potentially be 2:06 guys once they figure it out.

5 - In keeping with number 4, I want to see our marathon record fall. I don't care who takes it down I'd just like to see it broken because I feel, much like Steve Boyd eluded to on the boards, once it's broken the floodgates will open and it will continue to be lowerd by Cam and Mo as well as others in the future.

Well that's it for me folks, hopefully I can report next week that the doctor have given me the green light to get back out there and hammer. Until then I'll keep the cross training going and live vicariously through all of you out there putting in work. 

Have a wicked awesome week and I'll see you next time, stay frosty,