by Robert Johnson

Headed out to Flagstaff for Spring Break to check in on my bro Weldon "The Marathoner" and my college roommate, Scott "The Miler" Anderson. Wanted to see what the Marathoner and the Miler were up to and make sure that my brother was getting into shape.

Being in Flagstaff brought back some sweet memories from last year when I moved out to Flag in order to help my brother get ready for the Olympic Trials. I've really enjoyed restarting my training partner/coaching duties once again.

Only problem is I think I honestly enjoy it more than training myself (maybe it's because I've been out for most of the last 2 months and jumping back into a 100 mile week on a weak hamstring has been pretty hard (as well as pretty stupid for most rationale observers)). Hopefully, I won't start a coaching career prematurely as I'd like to at least become a half-way decent runner and qualify for the Trials.

What's struck me being out here is how freaking dedicate my brother is - well that and how freaking slow he runs on his easy run (especially the morning run). In the last week he's put about roughly 500 miles on his car just driving back and forth to his runs at various elevations. That didn't really shock me as that was pretty much par for the course last year. What's impressed me this year is that twice this week he's twice driven his car up the side of a mountain to sleep at a higher elevation (9300 feet versus 7000 in Flagstaff). Actually, I'm not so sure if I'm impressed or just happy that he's done this as it resulted in me having a bed to sleep on.

Anyways, back to what life is like here. A non-workout day normally consists of two runs totaling about 18-19 miles (less for Scott). They've got a six mile loop to do in the morning and as I said earlier, it's done freaking slow. Every day Scott sort of is out front, me in the middle and Weldon in the back. Early in the week, I was thinking, " Gosh Weldon's going slow." I even felt bad for him for a while, wondering if he was in shape. However, by the end of the week, I was reminded that it doesn't feel so slow if you're putting in 18-19 a day - at that point you pretty much forget about pace.

It also reminded that last year when I got out here, I secretly called our coach, John Kellogg, and raised the identical concern - that Weldon was running too slow on his easy days. I said, "Weldon's going to slow on our normal runs. Should I secretly pick up the pace?" No was the answer I received as JK said there was no reason to worry about it when Weldon was in his high mileage phase. He did say that perhaps later when the mileage dropped a bit I could pick it up although I never did and Weldon rolled a 28:27 on the track.

The evening run is normally a bit faster although definitely not faster than 6:40 and probably closer to 7 or 7:15 per mile.

However, we know that 7 minute per mile doesn't sound impressive as tons of high school kids go at 6:30 per mile and thus we filmed a brief snippet of Weldon running down a dirt road with me yelling encouragement from an accompanying car. It looks sweet.

With all the dust flying and what not, it really looks like Weldon is rolling when he's really crawling. It looks just like the Kenyans training in Africa. Never before did we realize the Kenyans were using simple technology to intimidate their competition.

Click here to see the video to see what we're talking about (761k file). Doesn't it look like Weldon is flying??? It's a great trick to have up your sleeve. Someone please remind me to e-mail it Weldon's competitors before the USATF nationals this summer. If you have a slow internet connection, you can let the following still pictures suffice.

In terms of workouts, Weldon's done two since I've been here. Scott was here for the first one. 10 by 1000 meters with 35 seconds rest on a dirt track at 4500 feet in Camp Verde, Arizona. VERY OLD SCHOOL (I think that should be the slogan of LetsRun.com - any suggestions?) type of workout - aerobic and on a dirt track! Working out on the dirt track is sweet. It definitely costs you lots of time but it's better not to worry about that anyways. The first few were done at "only" 5 minute pace.

Now I now this may not be slow for you or me but if you think that he's hoping to run a 10k with no rest less than a week later at 4:30 pace it does seem slow. However, this just shows that too many people race their workouts. Click here to see the first lap of the first interval (huge 6,444k file). Slicko and Wejo just chilling. Again, if you don't have a fast Internet connection, I hope you enjoy the following still photos.

By the end Scott had fallen off a bit but was still going at minute pace. They then toed the line for the "Dream 400" (click here if you missed the hype surrounding this event) where'd they'd once and for all settle who has the most speed. For years the two have been badmouthing each other in a good-hearted way. Weldon saying that he could be a miler if he wanted to and that Scott should move up and Scott reminding Weldon that he never finished higher than 38th)or was it 28th - who knows it was just way back) n their collegiate cross country conference races whereas Scott once got in the top 10.

So by know you're probably screaming at your computer, "Stop rambling and just tell me who won!!"" Well, there's a reason as to why I'm rambling as it's kind of hard to say who won. It was completely dark by the time the workout was over and the video doesn't reveal who won and Scott and Weldon both refuse to comment.

You can try to decide for yourself by clicking her to "see" the final 100 meters of the "Dream 400." (1,104k file)

Anyways, back to life in Flagstaff. It's a sweet place to run. Beautiful scenery, wildlife and tons of trails and it's let's not forget it's at 7000 feet. Thank god it's a great place to run and thus the two have more incentive to hit the trails as their apartment leaves a lot to be desired. Let's just say that it made my college dorm room look clean and anyone who knows how neat I am will understand how outrageous of a comment this is. If you don't believe me, click here to be taken on a short tour of their one bedroom apartment (3,237k file) (Scott slept in the kitchen).

I guess that about does it. Weldon did another workout today in Phoenix. 5 x 800 in 2:08 or better (most in 2:07 ish) with 2 minutes rest followed by three 300s (he rolled the last one in 41.5). Went well, faster than he ran last year and he said it felt easier. Of course that doesn't mean he'll race faster at Mt. Sac. Racing is a different ball but there's reason to be optimistic. Barring a disaster, he'll definitely qualify for USATF (sub 29:00) which is the bare minimum goal (although he's a bit annoyed his time from last year won't qualify him as he's obviously in shape).

Oh well, I really don't want to do what all athletes have done since the beginning of time (complain against the bureaucrats in charge) and thus I'll end this little story here. Hopefully, it's not too bad but I don't' think it's my best work. I've spitted it out quickly at 10 o'clock at night as Weldon drove the first half of the way back from the above mentioned workout in Phoenix. It's now my time to drive and thus what's here will have to suffice.

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