Where the Kenyans Go

Quote of the Day:
"I look at Nick (Symmonds), who ran Division III, and it's like a baseball player going from Double-A to the major leagues and skipping Triple-A. He's already proven that he belongs in the majors, but now he has to take that next step while he's there to be one of the best in the majors.
-famed coach Gags on Nick Symmonds who is running the 800 at USATF Indoors in Boston this weekend.

Watch the beauty
Watch Bernard Lagat's 3000m American Record
If he's within 10 yards of you in a 3k or 5k you're going to lose.
26 seconds last 200

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Book Review: Running Within
Want to improve your mental outlook on running? Then Running Within is the book for you. Read our review of this excellent book.
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We interview one of our own:
LetsRun.com's Rojo talks about coaching at Cornell

USATF Indoors this Weekend:
Meet Preview from IAAF Nick Symmonds is in the 800, Alan Webb in the mile, and Tegenkamp in the 3k so no good head to head matchups. Shalane Flanagan is back on the Boston track where she set her American record at 3k and Shayne Culpepper is in the mile.
*Lengthy Nick Symmonds Profile in Eugene Register Guard registerguard.com
*Matt Tegenkamp After His First US Title in Boston 3k

Marshevet Hooker Ready for USA Indoors

Gail Devers, Isinbayeva Competing in Paris on Friday IAAF She may skip USA Indoors.

More on Ritz Skipping Worlds: It Wasn't an Easy Decision We know that but he was the one guy most of us really wanted to see in Kenya. Cross country is his best event and he's skipping the world champs. Boulder Daily Camera

This Weekend: Barnburner Expected at Yokohama's Women's Ekiden, US Dream Team Has Good Chance Deena, Elva Dryer, Jen Rhines, Carrie Tollefson Katie McGregor. Somehow, these women all came together to take on formidable Russian and Kenyan teams in the prestigious Yokohama Ekiden.

The Big Boys and Girls Hit the Roads
The Richest Road Race in America: Me
seret Defar to Move up to 10k This Weekend at World's Best 10k
Forget about Peachtree. This road race in Puerto Rico is the richest non-marathon in America. $100k for men, $100k for women. $25k for 1st. The only Americans you'll see up front will be in the press truck.

Our Favorite Chasing Kimbita Episode

1936 Olympic 800m Gold Medallist John Woodruff to Be Honored at SMU Thankfully, America has changed a lot in his lifetime. He broke the world record in the 800 by 2 seconds in our birthplace of Dallas at the Pan Am Games while having to stay in the Negro dorms. Then the track was deemed to be short. (Whether it was or not, he still would have smashed the record and hopefully the IAAF will recognize it in its history books). Links to 4 articles in the one above. Woodruff is a great guy who we've featured before. In a perfect world, SMU would honor him by reinstating men's track.

Athletics in Britain is Ranked Behind All Other Olympic Sports (34th in the World)

Ritz to Skip World XCs for NY 8k We'd be lying if we didn't say this one hurts. USATF needs to do a better job of scheduling its road championships (Gate River 15k and NY 8k are back to back weekends) and should prevent the NYRR from having the 8k one week before World XCs. Horrible planning by all parties involved, but USATF should not be giving any incentives for its athletes to skip World Championships.
On the boards:
Ritz out of World Cross to Run US 8k Champs Instead
Ritz does Texas Two-Step?
(Skipping World XCs and a showdown with Hall and Meb in the 15k)
Meanwhile in Kenya: Kenyan Muslims Say They Will Protest on Day of World XCs if Muslims Aren't Released from Jail Hey Ritz didn't know this beforehand.
*Mombassa Where the Goats Run Wild
*John Korir Looking for 3rd Kenyan XC Trials This Weekend
*Japanese Coach of Kenyans Convinced 3 of Them Will Make It to Worlds

Jason Gardener Ready for Europeans, He Would Have Withdrawn If His Form Hadn't Improved
*Jason Gardener May Retire After Europeans

Birmingham: *Results
Bekele Breaks 2000m World Record, Bernard Lagat Gets American 3000m Record This may be the year Lagat smashes most of the American 3k-5k records. The indoor 3k record was soft (Ireland's Alistair Cragg ran faster while in college), but even Bob Kennedy's 12:58 has looked like low hanging fruit for Lagat for 2 years now. Lagat had a superb kick to get the win.
*Jo Pavey Fades Badly in World Record Attempt But Hangs On For Win and British Record in 2 Mile Independent

*Jason Gardener Shows He's Back After Winning 60 in Birmingham

*Xavier Carter DQd in 400 in Birmingham

More Indoors: Otto Improves to 5.90 - German Indoor Championships Day 1 RecapI AAF

Collegiate: Big East Day 1 Results

Reebok Boston Games:
Tirunesh Dibaba 14:27.4 5k WR, Shalane Flanagan 8:33.25 AR

story updated with photos
The Reebok Boston Games had it all once again. Tirunesh Dibaba may have gotten the world record but the biggest surprise was American Shalane Flanagan challenging one of the greatest distance runners in the world, Meseret Defar, over the final laps in the 3k, and setting an American record of 8:33.25. Nick Symmonds showed he is the real deal and that he runs to win, as did Alan Webb in the mile. Craig "Buster" Mottram, destroyed the 3k field, with a 55 last 400, in his first time on a track since September. Not to mention Australian records in the women's mile, and men's pole vault.

*Victah Sailer Reebok Boston Photo Gallery
*LetsRun.com Photo Gallery
*On the boards:
If You Watched the Reebok Boston Indoor Games on TV Posts Your Comments
More Coverage
Boston Herald Recap of Reebok Boston Games (Much Better than the Globe's General Recap)
*Craig Mottram Turns Race into a Route Boston Globe
Boston Globe Recap of Reebok Boston Games The author calls an indoor 14:35 women's 5k "relatively slow".
Tirunesh Dibaba Smashes World 5k Recrod at Reebok Boston Games
*More Quotes from Reebok Boston Games *LetsRun.com 2007 Reebok Boston Indoor Preview

59:43 for RYAN HALL
Yep, sub 1 hour in the half marathon for an American on American soil on a certified course. One of the
best American distance performances ever as Ryan Hall won the US Title, the Aramco Houston Half, picking up $21,000, to become the 9th fastest ever on a record certifiable course.
*Photo from Victah Sailer of PhotoRun.net
*Videos of the Race From the Flocast Guys Here

The Legend of Nick Symmonds: The DIII Star You Had Never Heard Of Until 7 Months Ago Opens Up in 3:56 Maybe he'll go undefeated this year. His time dropped a second overnight without him running a step.

Photos Kip Keino Comes to Ithaca The legendary Kip Keino came to Ithaca, NY, the east coast home of letsrun.com. See photos of the event including Olympic champ Peter Rono, Keino's son, Ian, and LetsRun.com's Wejo, Rojo, and even JK.

Dean Karnazes Profile in the LA Times Quotes from LetsRun.com's Wejo, and message board poster, John Morelock.
Sally Kipyego Dominates, Stanford Survives
Recap: Sally Kipyego Dominates, Stanford Wins With Highest Point Total Ever
*Individual results
*Team Results
Kipyego dominated the individual field and the Cardinal repeated, but just narrowly over Colorado, as the Cardinal scored 195 points, the highest ever for a winning team (that total on the men's side would have been 2 points from 7th). Mark Wetmore almost did the unthinkable again (with a squad that was only 6th at PreNCAAs), leave Terre Haute with 2 titles, but the Buffaloes' 5th runner finished 165th.
*Ivy League Women Have Top 3 Finisher for 5th Straight Year
*Women's Recap from Terre Haute Newspaper

Classic Emails #1 We share with you some of the classic emails from our site's visitors and give you valuable knowledge at the same time. You'll read conclusive proof Lance Armstrong dopes, learn AJ Acosta is not as much an a**hole as you thought, and much more.

A Legend Passes: "I don't train never have. I don't think of running as training. I just go out and run each day, and let the racing take care of itself"- Jack Foster of New Zealand, who ran a 2:11:17 marathon at the age of 41 to win silver at the Commonwealth Games in 1974. He died in a bike accident yesterday at the age of 72.

In case you missed it:
Todd Williams Hangs them up

In our lengthy 3 part interview, Todd Williams, the premier 10,000m runner in the US, talks about his illustrious career and the sport of running in general.
Part I he
re, Part II here, Part III here
Also take a look at Amby Burfoot's look at Todd Williams' incredible American record at 15k in 1995, the same year he finished 9th at World Cross Country.

More isn't always better:
"I had over-trained. I put too much pressure on myself because I wanted that gold medal too much. If I had trained 15 per cent less, I would have won. I was training like a crazy person. There was a lack of self-confidence and a lack of maturity. An athlete does not only train with his body. He trains with his mind."

-Hicham El Guerrouj on why he didn't win Olympic gold in 2000

JK Speaks: Progressing To Peak Fitness LetsRun.com coaching guru John Kellogg talks about progression runs and the art of the sport versus the science of the sport.

LetsRun.com Book Reviews 2 Good Reads on Milers 50 years apart:
Sub 4:00 and The Perfect Mile

"Paul Maurer, in The Gift, not only presents an interesting and captivating story, but he explores the deeper questions of why runners run, why we compete, and what makes such a simple sport, running, so rewarding to those of us who do it. The Gift is one of the best running books I have ever read. "
-LetsRun.com's Weldon Johnson on a new Running novel,
The Gift
(The Gift is now available from Amazon.com)

Paul Tergat
*"As the holy scriptures say, 'for whoever much is given, much is expected,' it is, therefore, my duty and privilege to help in any small way in giving back to society."
-Marathon world record holder, Paul Tergat, speaking after founding a sports foundation that will help disadvantaged youths.
*Tergat's hamstring injury has healed and he says he's ready to go at NYC: "I expect good results as I am in good shape" but he's out of next week's Half Marathon in Britain, but interestingly Gezahegne Abera (remember him, formerly the greatest marathoner in the world) is running. www.registerguard.com

And the winner is:
Best Running Movie of All-Time: Fire on the Track
After sitting on the results for months, we're proud to announce that the best running movie of all-time as selected by our viewers is a not an academy award winner, Chariots of Fire, or a highly publicized film produced by Tom Cruise (Without Limits), but rather a running documentary, Fire on the Track: The Steve Prefontaine Story. Read all about the voting and see the 10 best running movies of all-time as selected by our viewers.

Marion Jones Pregnant With Obadele Thompson's Baby Thompson has run 9.69 the fastest 100m ever run and is Barbados first medallist. They're getting married.
*Message Board Thread Here

Asafa Powell Tells Mo Greene to Not Worry About Breaking the 100m WR Because He'll Break it First

Posts of the Day: "Dathan Has Just Sold Out - He has just eaten from the tree of "Top American" - he will be driven from the garden of XC soon." Pretty funny.
*Unbelievable Story from Post Nuptial Shutoff

World XC News:
*Athletics Kenya Trying to Track Down on Trademark Violaters for World XCs
The Kenyan government is also rounding up undesirables off the streets and moving them who knows where.
*Japanese Based Samuel Ndung'u Who Won First Three AK XC Races This Season Hoping to Make Worlds Team

Micah Kogo May be the Favorite for Kenyan XC Trials
*Kenyan Minister Says Don't Worry about Muslim Threats of Protest at World XCs

Christine Ohuruogu Will Find out in Mid-March If She Has 1 Year Drug Ban for Missed Tests

Shawn Crawford to Headline Next Week's Telstra Melbourne Track Classic

Bekele Misses World Record, Runs Third Fastest Indoor 3k. Choge 3:33 Our report yesterday was incorrect. Bekele was way behind pace as the rabbits were slow, but then he threw down the gauntlet to get back on pace to only fade at the end. Komen's 7:20 (outdoor) record will be there a long time we think but so should his 7:24 indoors.
*Stockholm Indoor Results

Flanagan, Culpepper Lead U.S. Women's Distance Corps at AT&T USA Indoor Champs This Weekend in Boston

*Dude from Chris Solinsky's High School Successful Completes the Gabe Jennings and Bikes from Alaska to Argentina We think he only got robbed twice.
*3 Dudes Run Across the Sahara
Check out the comments at the end of the article. We're sure you've heard similar things just running 70 miles a week.

Matt Tegenkamp Q&A Talks about his training. Good read.

Ron Mann Louisville's Track Team Turning Heads

Jo Pavey Wants to Move Up to 10k for Worlds This Year BBC

Gebrselassie Focused on London But He May Do World Champs Marathon Yahoo UK

More Weekend Action Filtering In:
Recap of Final Day of French Indoors IAAF
Italian Indoor Recap
Spanish Indoor Champs IAAF
*Polish Indoor Champs Recap IAAF

Twin Coaches Resigning at New Mexico After this Year Rojo and Wejo to takeover and shut down this website.

Seb Coe Talks About Running as a Schoolboy: "Nothing Good in Track in Field Happens Quickly" www.telegraph.co.uk

Tokyo Marathon: Daniel Njenga Wins Tokyo Marathon in 2:09
*Brief Results
Brief Photos
of the First Big Mass Marathon in a major city in Japan. (We've been told there are mass marathons but just not in major cities).

Collegiate Action:
Big East: Notre Dame Men, Georgetown Women Win Ron Mann's Louisville
program 2nd. The former NAU coach has built a strong team fast.
Army Win, Bucknell Win

Down Under Outdoor Action: John Steffensen Takes it To LaShawn Merrit in 400 in Sydney Steffensen is coached by John Smith. IAAF
Shawn Crawford Runs 10.16 to Win in Sydney

Craig Mottram Trying to Make African Domination a Thing of the Past

Sydney Results
S. Africa: Hardus Pienaar Books Ticket to World Champs in Javelin at S. African Meet
Jamaica: Sherone Simpson, Asafa Powell Get 400m PRs in Jamaica

Mbulaeni Mulaudzi Skips S. African Outdoor Meet With Flu

Sweden Has Become an Athletics Power after Bankruptcy of Hosting 2005 World Champs BBC

One of Lornah Kiplagat's Athletes Was Kidnapped Last Week in Kenya There is a state department advisory on travel to Kenya. Help LetsRun.com's Wejo decide if he should go.
*Kenyan Team Not Planning at Training at Low Altitude in Heat Before Worlds
*Lornah Kiplagat Says World's Course Favors Ethiopians

LetsRun.com Boulder XC Coverage
Kastor Dominates, Culpepper Upsets

A NewDay for US Cross Country
It was a momentous day in US cross country history as 10,000 spectators poured onto the Boulder golf course to witness the return of a single champion at the US championships. Alan Culpepper got the come from behind victory that could define a career, and Deena Kastor put on a clinic, showing she is still the best cross country runner in America by a longshot.
*Splits from all the races
*LetsRun.com Video of the Men's Finish nd Culpepper Pumping His Fist
Great Flocast Videos:
*Men's Race *Women's Race
Photos: Women's Race Photos

(Other races coming soon)
Denver Post Coverage:
Culpepper, Kastor Get Titles
Boulder Running Reputation Solid
Incredible: 10,000 Fans Turned Out
Support of Fans Touches Kara Goucher
Boulder Daily Camera Coverage:
*Boulder Does it Self Proud
Culpepper Feels Right at Home
Deena Kastor Dominates
*Race Results Weekly Recap of 2007 USATF XC Nationals
Boulder 2007 Preview No more hype, no more talking. It's time to lace them up and race so we've got our prerace preview and picks.
*Boulder 2007 LetsRun.com Fan Predictions
*Jordan Hasay Ready for Junior Race
Wejo in Boulder: The Buzz In Boulder? 'Who's Going to Win' That's what everyone wants to know and it's refreshing to be in a town where people actually care.
*Alan and Shayne Culpepper Balancing Family and Running
Thusrday: Gouchers Ready To Go
*Adam Goucher Profile:
In an in-depth LRC profile, Adam Goucher talks about his current fitness level, his thoughts on 2006, his goals for 2007, the end of 4k xc, his relationship with Mark Wetmore and even what it's like to pass Cragg Mottram in a race. (Goucher is 31, not 32 as re originally said in the article)
*Kara Goucher Interview: The American set PRs at 1,500, 3k, 5k and 10k last. She has since upped her training by at least miles per week and is expecting big things in 2007.
*Meb Issues Statement on Pulling Out He got a cold and London is the focus.
*Ritz Ready to Rumble, Says the Course is In Great Shape
Jorge Torres Ready for Battle in Boulder
*Meb Keflezighi is Out
Alan and Shayne Culpepper Speak
Alan talks about the showdown in Boulder, the most disappointing year of his professional career, returning to the track, the economics and professionalism of the marathon, Mary Wittenberg, and the good 'ole days of American distance running- which are now. Shayne talks about 10 minute miles, the 1500m, the advantages, (and disadvantages) of being forced to take time off from the sport, and the incredibly strong women's field assembled for the US champs this weekend.
If somehow you're not excited about this weekend's race watch this: Trailer for Showdown Race DVD Released
(click on trailer)
*AJ Acosta Running Junior XC Nationals This Weekend
LRC Deena Kastor Excited to Return to Her Roots Before she was America's greatest marathoner, she was America's greatest cross country runner and she's returning to her XC roots this weekend. In an depth LetsRun.com profile of America's greatest female runner, Deena explains why she was 'disappointed' with 2006 despite being #1 in the world in the marathon, and how she is training harder than ever. Plus she talks about the Boston Marathon, Shalane Flanagan, Ryan Hall and even letsrun.com.
*Deena Kastor Profile in Ventura Newspaper
Racing more is the plan in 2007.
Gouchers Ready for Happy Return to Boulder for XC Champs It's hard to believe, but Adam says he didn't really become a pro until moving to Oregon and training under Alberto, "One of the main changes for us was becoming professional athletes". Boulder Daily Camera
Pete Julian, The Man Behind Boulder 2007 If everyone in the world was like Pete Julian it would be a much better place.
LRC Ritzenhein Ready to Battle in Boulder
One of the greatest American XC hopes ever is ready to take on all comers in Boulder at the US championships. He talks about the race in Boulder, his 2006 season, his marathon debut, running more mileage, his relationship with Mark Wetmore, Ryan Hall, his plans for 2007 and whether he intends to run the Olympic Marathon trials.
Interviews with the Culpeppers, the Gouchers, Sara Slattery (who is now officially out of the race with a hot spot on her foot.
*Meet website here.
*The snow is melting (photos of the course from Brad Hudson's Boulder Performance Trainng website) and the forecast is for warmer temps for the middle part of the week but possibly more snow on the weekend.
*Other LetsRun.com Boulder Profiles:
Abdi Abdirahman and Shalane Flanagan

A Staff of One:

Perhaps the most valuable gift from Letsrun.com is a friendly willingness to share lessons learned by their editorial staff, which includes successful college coaches and highly competitive athletes. "

-Gary Droze, writing about letsrun.com in the
Tallahassee Democrat

Married Thanks to LetsRun.com:
"I don't want to say it. It sounds crazy but it was a dream come true"

-John Stiner, on getting married to his wife, Sarah, who he met on the LetsRun.com message boards. Read about their incredible story.

"Everybody in Kenya is trying to come to America. I had no dream about coming because I knew this was impossible. It was a miracle," Kiplagat said. "That is why I take advantage of every opportunity. I came here, graduated in three years, and count myself blessed"- Richard Kiplagat who graduated from Iona in 3 years and had a 3.75 GPA

"This is not coming out of retirement, this is just me showing that if you just enjoy what you are doing and stay in there and set little goals. I do a lot of speaking, I've spoken to every group in Australia and I tell them back when I ran I set little goals and I think here I am telling these guys, but I've got to do it myself and tonight was really a chance to walk the walk"
-Steve Moneghetti, who at age 43, broke the world best for the 1 hour run for master's, averaging sub 5 minute pace the whole way as Ron Clarke, John Landy, and Robert De Castella watched him run.

Training Advice:
Advice from the pros
.Top 10 Training Tips
LetsRun.com's Weldon Johnson gives his top 10 training tips. They helped him run a 28:27 10k and will definitely help you too.
No Shortcuts
LetsRun.Com coaching consultant John Kellogg outlines his basic coaching approach and gives the four principals to correct training for elites. LetsRun.com co-founder Robert Johnson translates Mr. Kellogg's approach so that it is beneficial for the masses.
Marathon Training Program
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High School Section
Turn Back the Clock:
Interviews With Today's Stars on Their High School Careers

Rod Dehaven: U.S. Marathon Champ
Juli Henner: U.S. Olympian
Todd Reeser: Top Road Racer Wrestled in High School
Many more
Training Advice
Learn how LetsRun.com running guru, John Kellogg, made a tiny private school in Texas one of the best teams in the state.

Bekele May Run World Cross