Tuesday, 31 May 2016

Ottawa race weekend, the good, the bad and the ugly.

Well, I made it back to my fair island of Newfoundland safe and sound after a beauty weekend in the nation's capital. When I got on the plane in St. John's on Friday morning it was 2 degrees and when I returned it was 4 degrees. Yet the average of my time in Ottawa was over 30, beautiful for walking around downtown but horrible to try to run fast when the hottest it's been here since last year has been in the high teens. I simply wasn't ready for that kind of heat and humidity. Last summer I trained for about a month in Florida during July when I was on vacation and I couldn't tell much difference between these two outings. I'll break down my race a little below but I'll just say I had an absolute beauty of a time and enjoyed every moment of the trip. Ottawa race weekend truly is one of the premier race events in the world. 49,000+ people took to the streets and the organizers did a bang up job of making us all feel at home and things went off without a hitch. From the expo, the hospitality suit, race day execution to the awards, it was top shelf all the way. I want to say a huge thank you to Manny and his team for inviting me and I'll certainly be back next year for a fast time.

So yeah, there were so many good times over the weekend, it's hard to know where to start. I guess the first people I have to give a shout out to are my Saucony Canada family. I'm sure any of you who were at the expo saw the show stopper of a booth they had set up. I got to meet the newest member of the rep team Kelly and spent some time chatting with my faves, Catherine, Ben, Linda and Joe. They are all so supportive of my running and are people I consider really good friends. I can't thank them enough for their continued support and friendship. I'll attach a pic below of the signs they had made for us athletes. Speaking of the team, we had some great representation. Along with myself in the 10km there was Lisa Brooking, Kate Bazeley, and another one of coach John's athletes Laura Batterink. Then in the full the next day my boy Kip Kangogo took home the honor of first Canadian finisher in 2:21.

The next highlight had to be getting owned by Garrett (De Jong) in the cool down. He really put the boots to Jeff (Costen) and I pretty bad and beat us up after we had left part of our souls out there on the 10km course, running the beauty trails of his hometown. After that we rolled through the streets in his parents Buick which had rosary beads hanging from the rear view mirror as we cranked some classic tunes from our youth, most notably some Offspring and Sum 41. Anyway, after we established we had the most street cred around that night we showered, changed and hit up Minx, a beauty little pub with Reid, Marie, Friesen, Kev Coffey, Kyla, Amy, Natasha and Jeff M. Later in the evening to my great surprise Mr. Alex Wilkie made an appearance with Cousin Rob....all the ingredients for an excellent Saturday night which it proved to be. There were stories floating around that Steve Boyd and Colin Fewer once shut that place down after a race weekend for the ages, I'll have to get all the details next time I'm out with Fewer.

Sunday, after I got some strong coffee in the system I hit up some sights and more coffee with Amy (Friel). We were kinda bummed Hodge didn't make an appearance but that kid is up in the the back woods of Quebec making a comeback for the ages. I heard he crushed some 2/1's. Give that guy a couple months and I'll be hanging onto his coat tails for dear life trying to get him to drag me to a fast time. Good luck with the training big guy, I'm sure you'll be showing me a clean set of heels in no time.

As for the race itself, what can you say. You've got to own it when you don't reach your goal. I'm not going to sit here and say I'm thrilled when I'm not. I'm training at the highest level I've ever been at and last year at the same race I ran 31 high as a 71 minute half guy. I'll chalk it up to the heat and know that I'll have another opportunity to run that 30:XX 10km at the Waterfront 10k on what looks to be a super fast, perfectly flat out and back course on June 25th in Toronto. I'll give a quick breakdown of how my race unfolded. So my plan was to stick with Jeff and Paul. The boys just ran 30:52 and 30:34 respectively two weeks ago on the track and I feel like my fitness is very similar to that, maybe 5-15 seconds off. So the gun goes and we settle in, the first mile goes by in 4:56 which is where I wanted to be under ideal conditions. The pace felt really smooth in terms of turnover, I've been doing my workouts at that pace and it's familiar and comfortable but I was already drenched in sweat, overheating and breathing like I was running a 5km. I stayed with the group and we clearly were slowing down as we made our way to 5km. There was around 15 of us who split the 5km between 15:57-16:05. I remember going through in 15:55 last year and then picking it up, but this time I was suffering like non other. I knew it would be a fight so I just kept telling myself to move forward. At 6km I saw my boy Alex Neuffer pull off with some bad cramping. (In that heat, that's not uncommon at all). He was running like 5 strides ahead of me and was pulling me along so when he dropped I was getting into a dark place, I tried to put in some hard yards to pull up with Paul Rochus or Jeff Costen who had about 5 and 10 seconds on me at this point but it seemed like I was doomed to run 5:25/30 a mile at that point no matter how hard I tried and couldn't close the gap at all. I got rolled up on by Jeremy Pellerin at about 9km after I'd passed him at 6km so I knew things were going bad in a hurry, then Kyle Wyatt came up on me. I'd put 90 seconds on him in a half just a month prior so I tried to dig down and at least jump on their train. We seemed to start to close down Matt Loiselle a little at the end but I just made it to the finish and colapsed on the sidewalk. An official started dumping ice water over my head, I couldn't talk to him to say thanks, but I did give him the thumbs up. Either way, it was just a grind man. I've never felt that kind of pain running so slowly, I wouldn't have made it 10.1k. I was super greatful to have gotten there and when I saw the guys just a 10-15 seconds ahead of me who I had planned on running with, it wasn't as dreadful as I had first thought. However, that 10km time is closer to marathon pace then half marathon pace, but what can you do. Reid said the same thing in his interview so it's all relative I guess.

Regardless of the outcome, I had a blast and within 20 minutes was eating some cookies and sandwhiches in the elite tent while taking a picture of Coffey and Kyla with his face on a sign...yeah, you'll see the picture below.

Anyway, I won't include my training for last week as it was just some race prep stuff. 1 workout of 1k-2k-1k off 3/2, and another of 10' of tempo and 4X400. Next week we will talk some pro news and each of the next 3 weeks I'll toss up a review/breakdown of 3 new shoes that are coming out from Saucony. One you'll definitly have to get your hands on is the Zealot ISO2, an amazing update to a fantastic shoe.

My Saucony fam, always showing the kid some love!

I was trying to close it down on Kate Bazeley in the last 200m, the elite women had a 3:15 head start and we had a battle royal of the Newfoudlanders, She just held me off by 2 seconds .

Kyla and Kevin with the best sign in the world.

Came home to a big box of new shoes! Thanks Saucony!

These are some I've been testing and will break down in the next 3 posts. The ride 9, Zealot ISO2 and XODUS ISO.

Some of my favorite people. Catherine, (She's such an inspiration and beyond amazing!) Joy and Craig, also both tremendous athletes and human beings.


When you stay an extra day in Ottawa and all your friends leave....you eat ice cream solo and take a selfie...yeah, I'm not lame at all.

Where is Ryan Noel-Hodge? I could have sworn he said he'd be here...

Tuesday, 24 May 2016

4 days out from Ottawa Race Weekend and some ramblings.

Sup y'all! I trust you guys and gals are all getting after it and had a safe long weekend. I had some good times out at my cabin with Hilary and a couple of my cousins and their significant others. We enjoyed some fishing, went ATVing and just kicked it. That said, you best believe I was watching OXY/the Hoka High Performance meet. It had some spicy races for sure. My Saucony Canada teammate, Andrea Seccafien threw down in the 5000, laying waste to the field and running under the Olympic A standard clocking a 15:17. Other notable performances came from my fellow Newfoundlander Ryan Brockerville who ran a new PB in the second section of the steeple in 8:34. Chuck almost took his heat in the 1500 but got run down by Jordan Macnamera. I wasn't a big fan of him giving CPT the "eye" as he past him with 10m to go, but I guess that's racing and he was fired up. Chuck if your reading this, just smile into the camera in Rio dude....he's going to be home watching from the couch while you race the best on the planet, no worries bud. Great racing! I'd be remiss if I didn't mention Sheila Reid throwing down an impressive 4:05 in the 15. As I mentioned last week, with her in top shape again she's going to be a lock for our Olympic squad.

So, moving on, we are now 4 days out from Ottawa, I'm pretty jazzed about heading up and racing the boys. However, the weather is looking ridiculously hot. Like 28/29 degrees is forecast for Saturday evening so fast times may go out the window, but who knows. I'm fit and ready to run a PB so regardless I'll get on the line and run until I pass out or cross the finish, whatever comes first. We all have to race the same course under the same conditions so it all evens out. Looking at the start list the race is so ridiculously deep. There's 50 on the elite men's list with bib numbers from 6000-6050. With 40 of those who can/have run under 31 minutes so basically my plan is to get out quick the first k, settle into a good rhythm with guys I know are near or at my fitness level and just "werk werk werk" until 8km and then try to pick it up the last 2km. Last year I ran really evenly, like my 2ed 5km was only 2 seconds slower then my first so that's the type of effort I'll be looking for again, just going through the halfway point about 25-30 seconds quicker this time around. As Hodge has said in the past "run those casual splits".

The beauty part about race weekend is the 10km is Saturday night, so that means post race the real fun begins. I'm sure there will be a good crew of us heading out. So if your around and want to meet up get at me on twitter. I'll be at the Saucony booth Friday so come say hey if you won't be around Saturday or Sunday. I know that Amy Friel and I plan on hitting up some brunch and cheering on all the marathoners Sunday morning with Jeff Costen, so again, if anyone is around be sure to get in touch.

Speaking of the full marathon. I've got some friends getting after that who deserve a shout out. "Runner" Rob is looking to go sub 2:30 for the first time and seems to be more then ready. He ran 1:10 mid for the half a few weeks back and has a mid 31 10km to his name this year. Then my boy Aaron Cooper, (see sidebar for his blog). Dude is VERY fit and will go well under 2:30, I suspect a decent amount under 2:25 but I won't talk times, I'll let him get out there and roll. Then lastly, Leslie Sexton is going after that Olympic Standard of 2:29:50. Her training indicates at least that type of fitness so I'll be cheering super loudly for you all. Go out there, hit those splits and don't be afraid to ease into it and ratchet the pace down as the race progresses. You can always pick it up, it's far better then trying to bank time. You guys got this!

Will Asbel Kiprop go after the 1500 WR this year? Can he be beaten?

Even before I read the piece on letsrun.com today about the last two workouts Kiprop ran before heading to Eugene this weekend to race the Bowerman Mile I thought he was on another level then the other milers this year and would easily light everyone up. But after reading this article http://www.letsrun.com/news/2016/05/week-worlds-best-miler-exclusive-look-asbel-kiprops-last-two-workouts-pre-classic/ it's apparent that he's not just on another level...he's on another planet in terms of fitness. I'll let you read the article for yourselves but I'll list the workout he ran with splits. Keep in mind he ran this at 7300 feet above sea level. Those of you who follow the sport closely will know how impressive this is if you use the conversion times that the NCAA uses for indoor meets at altitude. 

1200m - 2:47 (splitting 800 in 1:51)
7' break
4X400m off 50" 54, 53, 54, 54 (54 seconds is world record pace for 1500m)
7' rest
4X200m off 50" rest 23, 23, 23, 23. (Yeah that's not a typo....that's a workout not many of the worlds best 800m runners could do. In my estimation it's indicative of 1:42 high 800m potential given his aerobic strength).

So yeah, let that workout sink in for a minute. Asbel is as sure a bet as you can make at winning Gold in Rio other then Caster Semenya, a topic we will leave for another day.

My week in training


90' easy with 4X15" strides


Workout - 10X3' off 1' recovery at goal 10k pace. Coach John specifically told me to not run 10X1k so I just set my watch to this workout and only checked my split going through 800. All my reps I passed the 8 between 2:27/2:28 with one being 2:29. I was coming up a little shy of 1km. The pace was 3:03-4/km which is right where it needed to be. I was shuffling back to the start of my road loop for the recovery. Halfway through the workout the sky opened up and it poured but thankfully it was warm and there was no wind so I got through it without any problems.

80' of total running with warm up and cool down


75' easy with 4X15" strides


75' easy with 4X15" strides


Workout - 1200/800/400X3 off 3/2/1 recovery. John warned me the key to the workout was the short, 1 minute recovery after the 400 before going back to the 1200's again. I was instructed to only do the 3rd set if I felt good. My paces were to be 8km/5km/mile or 72/70/64 second 400's. I got after this at the pearlgate track and was lucky to get a day without much wind. On the first two sets I went 3:33, 2:19, 64, 3:34, 2:20, 63. Then feeling like that 60 seconds after the last 400 was nothing at all I ran myself into the ground to run a 3:34 again and felt like death. I knew with 3 minutes I could recover and finish the workout but I decided to call it. I would have had to muscle the last 8 and 4. It wasn't worth digging myself into a hole and John had said to only finish it if I felt good. All in all I thought it was still a successful workout and I hit the paces I needed to.

77' of total running with warm up and cool down


60' easy


105' easy long run. I just chilled at like 7:20 pace and ran about 14 and a half miles.

So that's all for me right now. Next week I'll talk about the fallout of the Pre Classic, Ottawa and toss up a shoe review.

Until next time, stay fresh.
DF Out

Tuesday, 17 May 2016

Week that was in training and some thoughts on Rio #Squad

Hey friends, I trust you are all training/racing hard and are looking forward to the long weekend coming up. I know I plan on hitting a big workout coach John has on the books Friday and then I'm heading to my cabin to get some R&R. Do some fishing, eat some good food and enjoy some beverages with friends and family. That said, this blog isn't about kicking it on the weekends with the boys, as fun as that is...it's for some running talk, so let's get into it. Before I briefly touch on my thoughts relating to some pro news/racing and look at who's looking good early to make the Rio team in the mid-d and distie events here in Canada, I need to give some major props to my boys who rolled the 10000 in London this past weekend. That was a deep field and a blistering race, thanks to my Pysikult and London Runners crews for live tweeting and keeping this kid up to date. The conditions looked perfect for a 10k on the track, Leslie Sexton had put together the playlist (Happy B-day btw!) and non other then Micheal Rochus was on the Mic, doing his thing. Basically, if you don't run fast with those variables looked after then you might as well pack it in. The race didn't disappoint and there were fast times run by all. My dude Paul Rochus (30:34) ran so fast he couldn't even believe it...it's now Tuesday and hes still blown away. Then the wolf himself, Jeff Costen came within .1 seconds of his lifetime PR during a time where he's transitioning into a new job and squeezing in runs/workouts whenever he can. Look for new PB's all across the board from both those beauties as the season continues. Well done fellas, well done. Obviously Evan and Kevin just ran ridiculously fast and showed you don't have to go down to the US to drop a fast 10000.

Some thoughts after the second diamond league stop in Shanghai.

1 - The officials need to get their act together with regards to starts/starting commands and not be afraid to call a false start in a mid-d or distance event. In the first meet of the year there was a fall in the 1500 right at the start. The guy flew halfway across the world to hit the Olympic standard of 3:36.20 and falls when the gun goes off. He ended up running 3:40. Nick Willis seemed to be the only one concerned about it however. Then at the Shanghai meet on Saturday they had the most awkward starting commands in the 800 and left David Rudishia standing with his hands on his hips and the pacer looking behind him wondering what's going on. I mean, this isn't a twilight meet here folks, it's the biggest track and field circuit in the world. Let's get the little things right shall we.

2 - The men's 5000 is going to be SPICY this year. Not that it ever isn't but with Edris coming back on the scene after a relatively low key year in 2015 compared to his great 2014 where he ran the world leader over the distance it seems like Ethiopia will have a really difficult time picking their 5000m squad. You have to go with Keljecha as he's the world indoor champ, but after that with guys like Edris, Gebriwet, Gebremeskel, Alimirew and others they are going to have an insane team. Kenya has some studs as well in Soi, Longasiwa, Koech, Ndiku just to name a few but I don't think they have the same kind of firepower as Ethiopia on the track in the 5000. I'm curious to see how both federations select their teams and if we see a crazy fast time at one of the next meets.

3 - It's not looking good for Jenny Simpson or Shannon Rowbury in the 1500m. Olympic years always brings out the best athletes and they normally elevate themselves to their highest levels. In that first womens 1500 in Shanghai we saw some blazing times and some of the big players didn't even come out. If you aren't capable of closing in sub 2 minutes for the last 800, maybe as quickly as 1:57/58 like we saw at last years world champs then your out of luck for a medal......these girls are playing for keeps.

4 - We all want to see Bolt vs Gatlin again. Good vs Evil as some see it, regardless this is once again going to be the showdown to watch in the most popular track event that's run. I don't know if we will see them square off before the Olympics but when these titans clash be sure to be glued to your TV!

Some thoughts on who could be going to Rio in the 800 - 10000m

Obviously we are still early days in the track season but we have gotten a glimpse of what types of fitness people are carrying into the summer. I'm so excited to see who we send to Rio in these events and it's something I'm always looking at or talking to my buddies about.

I feel like in the women's 800 we still haven't really seen enough to draw any conclusions other then Melissa Bishops being a lock based on the fine form she displayed indoors and Jess Smith running a 2:01. There's spots up for grabs and it'll be interesting to see how girls a running in the upcoming weeks. On the men's side I like Anthony Romaniw to hit the standard and come top 3 at nationals and Rob Heppenstall. Obviously Brandon McBride is going to be a lock after already running a 1:44 and showing good strength running a 3:41 1500m.

In the women's 1500 I like Sheila Reid, Nicole Sifuentes and Gabriela Stafford, but it's still early, Hilary could throw down and has proven she can come up big when it counts, she's already run 4:08. Fiona Benson ran the fastest time of them all last year so I may be crazy for not mentioning her in my top 3, I just haven't seen anything quick from her yet but again, in a month from now things could look totally different. For the men I like CPT, Nate and Rae (provided he gets back to form soon, I believe he may be opening up at Oxy but I'm not sure). 

For the 5000 Jess has been running great in the event for the past 3 years and should have no problems making the team, after her I like Andrea and Sasha to also punch their tickets. For the men you've got Cam and Mo as locks then the battle for the last spot between Ross, Luc and Justyn. I favor Justyn because he's very sharp right now but both Luc and Ross are studs and have run 13:29. Coorigan is also running great and I'm pumped he's PBing each time out. This will be a fun one to keep an eye on.

In the 10k I don't think we will fill out the team on the men's side. It'll be Cam and Mo there and that's all I can see. On the women's side if Lanni doubles it will be her and Natasha with the 3rd spot really depending on if anyone can hit standard. Laura Batternik, Rachel Cliff and Hannah, Kinsey Gomez.....it'll be a tight one but I wish them all the best and can't wait to see it play out.

I'll leave the marathon and steeple talk for another day as with the rest of the track events.

My week in training.


75' easy - AM


75' easy - AM


Workout - 25' fartlek, 30" surge at 5km pace followed by 4:30 steady state continuous so right back into a 30" surge after the steady state. This was something I've never done before and I was excited to try it. I ran the 30" parts a little quick at the beginning, like 4:30/mile pace but got it right on by mid way through the session. I was running the steady state portions around 5:15/mile. The average of the whole workout was 5:10/mile pace and I covered a little under 8km. 4.87 miles. The strava breakdown is here - https://www.strava.com/activities/572657602


75' easy - AM


60' easy with 4X15" strides - AM


Progressive Long Run - 120', the first 60' were really chill, like 7:30/mile and then I changed my shoes and ran the next 40' at 5:27/mile and the last 20' at 5:14/mile. I was suppose to go 5:30, 5:25 and then 5:15. But it was really hard to negotiate the difference between 5:30 and 5:25 on the hilly roads I was doing it on. Either way this was one of the harder ones I've done.


60' - AM

So that was my week, I'm really enjoying the training that coach is giving me and it's going great so far. We are touching on 10k pace with week and doing a sharpening workout on the track on Friday so wish me luck with it. Ottawa is only 11 days away!

Next week I'll talk more pro news, Canadian running stuff and review the new Saucony Zealot ISO2. My friends at Saucony sent me some of the new shoes that will be releasing as the year moves on and they have some wicked cool stuff coming so I'll get the info to you guys about that as I put some miles in the various models.

Anyway, I'm out, have a great week and be safe out there this weekend.


Monday, 9 May 2016

Goodlife Toronto Half, a new coach and the diamond league is underway.

Hey friends, sorry for missing last weeks update. I was feeling super sick after the half, it may have been the weather conditions that day or just a case of eating something a little funky but I took 2 days off after that race and didn't have the frame of mind to sit down and type a blog. That said we are back and things are going well. I'll talk about my race a little later but firstly I'll take care of a few housekeeping notes and look at the pro circuit that kicked off in Doha last Friday.

Before I get into anything, a huge shout out to my buds Jeff Costen and Andrew Courchene for letting me crash with them last weekend. The boys are both strait beauties and I had a ton of fun hanging with them. Courchene seems to be getting back into things and is training again which is awesome and you know Costen is always in fine form. I road tripped out to the London meet last Sunday with him after my half to watch he and the boys roll a 5000m. Jeff ran great as did the rest of the boys and most opened up the season with a 14:XX 5000 to their name. It was pretty rad too getting to chat with Mike and Paul Rochus and watching Leslie Sexton roll a stellar 5km mid marathon cycle, she's another beaut. If you've never been to a London Distance Club meet I highly suggest you register for one. The facility is top notch and Steve and his team run it like a top shelf event.

As for my race, it went pretty well. Despite getting a much appreciated Trackie.ca thread in my honor for not dipping/leaning at the line I was pretty happy with the race. When Montreal fell through I had to scramble to do something so I had ran a low key 5km at home when my flights got canceled and decided to jump into goodlife. I ran 1:09:17 which was good for 2ed place and given the cold, rain and 30km/h winds I think it's fair to say that effort was worth 68 flat on a better day. It wasn't like STWM half last year where I could just jump into a group on a perfectly flat course and run every split basically dead even and walk away with a 68. In this race we were running up and down hills, battling the elements and I was doing a lot of leading, which I'm more then ok with. It just wasn't conducive to producing a PB. Regardless I'm confident that my next time out I'll take a minute or more off my current PB at the distance, and run something in the 67's. The key will be to find a good race with lot's of guys to run with. Looking back on it, I'm happy how things turned out and even though Montreal didn't work out for me I was able to get a race in at home and still run a decent half early in the season.

Now, onto the coaching announcement. As some of you know for the last year I've been feeling my way around in training by myself and sort of writing workouts based on what I'm reading and following online. But I knew that to get to the next level and to continue to make strides and run faster I would need to seek out the help of a coach that had a good grasp on training and one that I trusted and felt I could really learn from. There were a few on my list but after talking to my boy Ryan Noel-Hodge (who I also got to see last weekend), I knew John Lofranco was someone who I'd work well with if he had the space to take me on. I notice John's comments on various topics on the boards, as well as seeing him posting comments on Steve Magness's podcast site among others that he shares mostly the same ideas and philosophies on running/training as I do. He just knows WAY more and has a track record of producing and guiding runners of all abilities, from those looking to BQ, to those currently going after Olympic standards. Anyway, after sitting down with him, and John graciously agreeing to take me on I'm very excited to see where things go from here. It's so great to not have to think about anything other the executing workouts and runs. The guesswork is gone and I have the confidence and faith in John that I know all I have to do on my end is hit the workouts he gives me, and give him the most honest and direct feedback possible so we can learn what will work best with me going forward. It will be a fun process that will take a lot of hard work but I'm excited to see where it goes.

Thoughts on the diamond league season opener.

1 - Asbel Kiprop picked up right where he left off and won't be challenged by anyone if he stays healthy and runs smartly. The only person who can beat him is himself by running stupidly/tactically unsound. When he is on, as we saw last year, he can run times that nobody else can, and in tactical races his 1:43 low 800m speed (I bet he can go 1:42) means he can blow the doors off whoever in a slow race. In the season opener, he sowed he can run from the front and even when shutting it down on the third lap can still put a missive gap on the rest of the field. Granted all the major players weren't there. Makloufi is the X factor, and Iguider, Centro and Willis are all stellar, but I can't see anyone challenging Asbel in 2016. Regardless, this is an event to watch closely, it really is where the best talent in distance running lies.

2 - Caster Semenya is a heavy favorite to take the gold in the 800 this year, I won't give my thoughts on her competing as I'm not informed enough on her situation to say weather or not it's fair for her to run like she is now or if she should be taking testosterone blockers. But I will say that it looked as if she was jogging the first 600m of that race in lane two and then just crushed the last 200. I mean as we know, the 800 is basically a race where there is a slight deceleration the whole way, she appeared to have so much left it wasn't even funny while running a low 1:58. If things stay the way they are she's going to win the 800 with ease.

3 - Almaz Ayana is still the number one threat to Genzebe Dibaba and has the most devastating "strike for home" out there. She doesn't have the type of closing speed of Dibaba, I mean look at the last 800 Dibaba ran in the final last summer in the 15, nobody has that speed, but I feel like Ayana is strong enough to stretch Dibaba and really give her trouble in any race longer then 1500. I can't wait to see them both clash.

4 - The men's steeple is as stacked as ever! Man, this is such a brutal event to be running in. Birech didn't appear to be the force he was last year, but the steeple is a different beast from flat races and that was the opener for almost everyone in the field. Most of the athletes who ran had been doing off distance races or road races leading into this meet so expect the next one to be a lot faster then 8:05. I expect a Kenyan sweep in Rio.

As for my training, coach John gave me a down week after my half so it was just some easy running with strides and what not. Next week you'll have something more interesting to read on that front. Anyway, that's all for this update, sorry for the delay, but we are now back to regularly scheduled programming!

Stay frosty,