Training — Longer Means Slower, Shorter Means Faster

running-advice-bugAs is often the case, I’m thinking today about a misconception about running because of something someone said to me today. I was running a race as part of my training and was talking with the race director. There were options for 5K and 10K and I had opted for the 5K. I’ll come back to why I was running in the 5K in a minute. But the race director says to me, “Running the 5K? Oh that’s too bad. Why not run the 10K, you can do it?”

Coach Joe Post-Race

First of all, you really should look at a person before you make a statement like this. I was wearing a Boston Marathon jacket at the time. But I digress.

Here’s the thing. People tend to equate “longer” to “harder”. The thinking goes that the longer the race, the more difficult it is. And in one way this is true. For new runners, or runners who are trying to increase their distance, there is something to this thinking. For the fitness and weight-loss interested it might make sense to be testing ones limits and trying to increase the distance — making the longer race “harder”.

But once runners have surpassed this distance barrier, the selection of the distance comes down to the intensity of the workout. Running longer means running slower and running shorter distances means running faster.

We all know this to be true instinctively. Even at the most elite levels this is true. Look at the world records in the marathon and the 5K. Which is faster on a pace per mile basis? Of course, the pace in the 5K is faster. This is true of all distances from 100M to the marathon and the ultra-marathon. As the length of the race gets longer, the pace sustained in the race goes down.
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Video — Interview — Chris Solinsky [part II] (Episode 3-23)

running-advice-bugThis week we have part II of our interview with American Record Holder Chris Solinsky. Chris ran 26:59 in the 10,000M on the track last year, becoming the first non-African man to run below the 27:00 mark in history. He crushed the American Record in the process.

On the show this week, Coach Joe English continues the conversation turning to how elite runners train, what their days are like and a look ahead at his Solinsky’s plans for the season ahead.

Thank you to Chris for joining us on the show.

Click here to link to our video series home page:

To visit our video pages with links to all of the episodes in our last two season, go to:
Season 1 Video Page

Season 2 Video Page

Running Advice and News


Racing — Moran takes USA Men’s 10 km title in Atlanta

running-advice-bugATLANTA – A little over a week after his runner-up finish in the 10,000 meters at the USA Outdoor Track & Field Championships, Ed Moran (Williamsburg, Va.), won his first ever U.S. road title, running 28:19 at the USA Men’s 10 km Championship Sunday. The championship was hosted by the 41st running of The AJC Peachtree Road Race in Atlanta, Georgia.

As in past years, Peachtree featured a strong international field that included defending champion Sammy Kitwara of Kenya and Gebre Gebremariam of Ethiopia. During the early miles a chase pack consisting of Moran, Patrick Smyth (Minneapolis, Minn.), Ian Burrell (Flagstaff, Ariz.), Brent Vaughn (Blackhawk, Colo.) and James Carney (Boulder, Colo.), followed about three seconds behind the main pack that included Kitwara, Gebremariam and company as well as American Mo Trafeh (Duarte, Calif.).

Approaching three miles, Burrell burst from the chase pack to join the leaders, pulling Moran along with him. By five miles, Moran and Trafeh had separated themselves from the rest of the Americans but had fallen about 10 seconds behind the leaders.

Gebremariam pulled clear from a group of eight men on the final stretch to win the overall race in 27:56 while Moran opened a ten second gap on Trafeh to take the U.S. title, finishing tenth overall in 28:19. Vaughn overtook Burrell to finish third in 28:46 to 28:51. Carney rounded out the top-five in 28:57.

Source: USATF
Running Advice and News


Racing — Huddle wins USA 10KM Championship

running-advice-bugBOSTON – Molly Huddle (Providence, R.I.) ran 32:07 to successfully defend her U.S. 10 km title Monday at the USA Women’s 10 km Championships in Boston, Mass. The championship was hosted by the Tufts Health Plan 10K for Women and was the final race on the 2009 USA Running Circuit.

Clear skies and temperatures in the low 50’s met a field of more than 7,000 women, who started the 33rd annual event which features an international field as well as the top US women.

Genoveva Kigen of Kenya jumped to an early lead, passing the first mile in 4:52 for a five-second lead over Huddle, Katie McGregor (Saint Louis Park, Minn.), Rebecca Donaghue (State College, Pa.) and Teyba Naser of Ethiopia.

After the Boston University turn at about two and a half miles, Huddle took charge of the chase pack and began to close on Kigen. At four miles, Huddle drew even with Kigen and the pair ran shoulder to shoulder across the Massachusetts Avenue Bridge. After passing the fifth mile in 25:55 Huddle and Kigen remained side by side until the final turn on Charles Street when Huddle used a final burst to sprint to a five second win and her third U.S. title of the year.
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Racing — Portland’s Tegenkamp & Yoder Begley win USA 5KM Championships

running-advice-bugPROVIDENCE – Matt Tegenkamp (Portland, Ore.) and Amy Yoder Begley (Portland, Ore.) won the respective men’s and women’s titles at the USA 5KM Championships in Providence, R.I. Tegenkamp, the U.S. champion at 5,000 meters on the track won his first U.S. road title in 13:57, as Begley, the 2009 USA 10,000 meter champion on the track and USA 15 km champion ran 15:27 to add the 5 km title to her collection of 2009 crowns.

As a field of more than 10,000 runners toured downtown Providence for the 20th annual CVS/Caremark Downtown 5K, the lead men’s pack passed the first mile in 4:30 with Ben Bruce (Eugene, Ore.) leading defending champion Anthony Famiglietti (Knoxville, Tenn.), Tegenkamp, Bolota Asmerom (Oakland, Calif.), Jordan Horn (Flagstaff, Ariz.) and Ian Burrell (Flagstaff, Ariz.).

By two miles, the lead group had thinned to about ten men with Asmerom assuming the lead ahead of Famiglietti and Tegenkamp.

Making the final turn off Canal Street and up the only major hill on the course, Tegenkamp made his move around Famiglietti and Asmerom to kick to a one-second win over Asmerom. Famiglietti was timed in 13:59 for third as Horn and Burrell captured fourth and fifth in 13:59 and 14:01 respectively.

In the women’s race, Jen Rhines (Mammoth Lakes Calif.) led a deep field of women through the first mile in 4:54. As the lead women passed two miles in 9:50, the contenders were narrowed down to Begley, Rhines, Rebecca Donaghue (State College, Pa.) and Sara Hall (Mammoth Lakes, Calif.).

With about 800 meters to go, Begley made her move but Donaghue and Rhines held on until Begley made one last push at three miles to pull clear for the title. Donaghue managed to hold off Rhines by one second for the runner-up position, running 15:30. Hall took fourth in 15:33 as Katie McGregor (Saint Louis Park, Minn.) finished fifth in 15:50.

Source: USATF
Running Advice and News


Racing — Ryan Hall to Lead Elite Field at ING Philadelphia Distance Run

Philadelphia, PA –– The only American to break one hour in the half marathon, U.S. Olympian Ryan Hall will toe the start line at the 32nd Annual ING Philadelphia Distance Run on Sunday, September 20, 2009.

“I’m looking forward to racing my first ING Philadelphia Distance Run this September. There have been some great U.S. performances at the race over the years and I’m hoping to bring a performance that will add my name to the ranks,” said Hall. “The race fits perfectly into my fall schedule and I’m excited to be part of an event with such a great tradition here on home soil.”

ryan_hall_rdax_225x225Hall set the U.S. half marathon record and earned a national title on January 14, 2007, when he won the men’s U.S. Half Marathon National Championship in 59 minutes 43 seconds. He became the first and only American to break the one-hour barrier at the distance. His time bettered the previous U.S. record by Mark Curp that had stood for 21 years. Four of the top five all-time half marathon performances by U.S. Men, including Curp’s record setting performance in 1985, were run in Philadelphia.

In 2005, American Deena Kastor made history in Philadelphia when she shattered Joan Benoit’s long-standing American record by 41 seconds in a time of 1 hour, 7 minutes and 53 seconds. Four of the top five fastest U.S. women’s half marathon times have taken place at the annual Philadelphia event.
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Racing — Kastor wins 10KM; Derrick sets new jounior AR in 5K

running-advice-logoIn recent racing developments, Deena Kastor is looking strong as she gets back in action, winning the Bupa Great Edinburgh 10,000M in Scottland and Chris Derrick has set a new junior American Record in the 5,000M on the track.

Kastor wins in Scotland
Demonstrating that the broken foot she suffered at last summer’s Olympic Games is fully healed, 2004 Olympic women’s marathon bronze medalist Deena Kastor was victorious Sunday at the 2009 Bupa Great Edinburgh 10 km Run in Scotland.

Kastor took charge of the race after two kilometers and was unchallenged throughout, winning in 32 minutes, 38 seconds. Kastor thrived on the hilly course, which is similar to her training runs in California. Latvian Jelena Prokopcuka was the runner-up, finishing 36 seconds behind Kastor.

After a long rehabilitation, Kastor told PA Sport that her broken foot was healed and ready to go. “My foot felt great in practices because I was so conservative before making my comeback, so I wasn’t expecting any problems,” she said. “The only thing I was questioning before coming here was being mentally tough because I’d been away so many months.”
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Races — Women’s Field to start first in Nashville at Country Music Marathon

Nashville, TN –– Following a trend that some of the world’s top marathons are now following, the women’s professional field will start approximately 15 minutes ahead of the men on Saturday, April 25 at the Country Music Marathon. According to race organizers, “for the first time in its 10 year history, the 2009 race will match the elite women against the elite men in a special ‘Battle of the Sexes’ format” that will award the first runner to cross the finish line a bonus of $10,000.

“The gender challenge is a unique twist we implemented for the 10th anniversary of the event,” said Adam Zocks , General Manager. “Ideally, with the lead male runner closing on the lead female runner, it adds a special touch and provides extra entertainment at the end of the elite race for the thousands of spectators who come out to watch. I’m certain everyone will want to see the race to the finish line.”

The men’s field is lead by Joseph Chirlee, 27, who currently resides in Georgia , but is originally from Eldoret in Kenya . Chirlee, owner of a top-5 finish at the 2007 New York City Half Marathon, is better known on the Rock ‘n’ Roll Marathon Series for his unfortunate fall mere steps before the finish line in 2007 at San Diego . The incident cost Chirlee third place, but he picked himself up and staggered home for finish in fourth overall with a time of 2:12:10. The same year he also won the Rocket City Marathon in Huntsville , Ala.

Alirio Carasco of Colombia has made two Colombian Olympic teams off the strength of his Country Music performances – 4th in 2000 and 3rd in 2004 – and owns a PR of 2:12:09 set at the Chicago Marathon in 2003. Abebe Yimer, two-time winner of the Las Vegas Marathon, and Amos Matui, PR of 2:12:14 set in Brussels in 2004, round out the favorites on the men’s side.
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Races — Bekana and Kiros win Sprint Finishes at Carlsbad 5000

Daba Bekana wins Carlsbad 5000CARLSBAD, CA – On a day featuring warm temperatures, blue skies and a slight breeze, Daba Bekana won the 2009 Carlsbad 5000 on Sunday as Ethiopian men finished 1-2-3 in the 5k road race. Aheza Kiros, of Ethiopia, won the women’s race, edging out U.S. Olympian Shannon Rowbury. American Anthony Famigletti grazed the American Record for the 5,000, missing it by just 3 seconds.

Bekana made his move with 300 meters remaining in the race, outsprinting his countryman Abreham Cherkos. Bekana and Cherkos were given the same time in 13:19 as they pl,aced 1 and 2 in the elite field. Defending champion Margue Zewendi finished in 13:24 to complete the Ethiopian sweep. Cherkos competed in last year’s Olympic Games in Beijing, finishing fifth in the 5,000m.

“The race was good today and I’m happy I won,” said Bekana. “This is my first 5k road race, I was just trying to compete and stay with the leaders.”

American Anthony Famigletti just missed Marc Davis’ 13-year-old American record, finishing in sixth place overall in a time of 13:28.

“It was just too little too late over the last 600 meters,” said Famigletti, competing for the first time in Carlsbad. “This is a fun place to race and the aggressive world class field was one of a kind. Now that I know the course I’ll have a better shot at the record next year. It was a good experience overall and a good start to the outdoor track season.”
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Races — Ethiopia’s Zewdie Returns to Carlsbad 5000

c-bad_logoCARLSBAD, CA — The Carlsbad 5000, home of the current 5k World Records, has announced the professional field for the elite invitational on Sunday, April 5. Defending men’s champion Maregu Zewdie of Ethiopia will attempt to win back-to-back titles after a thrilling finish in last year’s race, in which only two seconds separated the top five finishing times. Zewdie, owner of two team Gold Medals from the World Cross Country Championships, will be challenged by a group of American runners led by Californian Scott Bauhs.

Bauhs, a two-time National Champion and a participant in last summer’s U.S. Olympic Trials, won his pro racing debut at the Synaptics Elite Athlete 5-K in San Jose with an unofficial time of 13:37, the fastest for an American on the roads last year. He also finished sixth at the 2007 Rock ‘n’ Roll San Jose half-marathon in 1:03:04, the top U.S. finisher in the race by over a minute.

“To say I’m fired up about running Carlsbad would be an understatement,” said Bauhs, who will wear an Adidas uniform for the first time at Carlsbad. “My training partners will tell you that I won’t quit talking about the event and I got even more excited when I found out who was running. Between the blazing fast Ethiopians, ‘Fam’ (Anthony Famiglietti) and the Aussies, it is going to be a great race and a perfect way to start the season.”

The men’s field features two Carlsbad champions including 2006 winner Abreham Cherkos of Ethiopia. Cherkos, the former world junior champion over 3000m, finished 5th in the Olympic 5000m final at Beijing last summer and owns a PR of 12:54 for the distance. Fellow Ethiopian Ali Abdosh comes to Carlsbad with PR of 13:01:44 and a successful 2008 season, including a 5000m victory at the Adidas Track Classic. Also expected to contend for the title is Shedrack Korir of Kenya, the 2007 world championship 1500m bronze medalist in Osaka. He has a PR of 13:09 over 5000m and was the 2006 Kenyan national 1500m champion.
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