Ritz Pulls Out Of World Cross Also

Aha. An answer CAN be found.
All pro runners should have blogs.

http://dathanritzenhein.competitor.com/2010/02/27/wxc-withdrawl/

WXC Withdrawl

by Dathan Ritzenhein | Feb 27, 2010 | 69 views

I regret to announce that I am withdrawing from the IAAF World Cross Country Championships. I am very disappointed not to be able to lead the team that will be going to Poland to compete for Team USA. I have had a series of setbacks this winter that have held me back from training at 100%. A nagging injury as well as a stomach virus have caused me to miss training over the past couple weeks and I have not been able get to the level of training that is required for me to be at my best. To reach the goals I have set out for the year, I need to be completely healthy and ready to train as hard and smart as possible.. After talking with my coach Alberto Salazar we decided that it was more important for me to refocus my goals of having another successful track season and most importantly, preparing for a return to the marathon in the fall. I love cross country and I was very excited to represent my country; however this is the right decision for me to have a successful year and continue my development to the highest level possible. We decided it was not worth the risk for me to continue to train through these problems at the expense of being fully prepared for the summer and fall. This was a very difficult decision for me but I look forward to being back 100% and ready to go again soon.

Ritz NOT Running 10k

Word from coach Salazar is that he is not running.
http://trackfocus.com/distance/is-ritz-running-in-puerto-rico-this-weekend-no

He was on the entry list, so who knows what happened.

Salazar is no help with his one word "no" response to whether Ritz was running or not.
This is precisely what I was bitching about before.
Can we not get a real fucking explanation of the situation??

Aaaand We're Back

Apologies for the lag in posts. I've been working like a slave. Such is life on the plantation.

Nothing to talk about anyway, until now, with a full weekend coming up:

US Indoor Nationals are being held Sunday in Albuquerque, and USATF big wig Doug Logan is refusing to allow altitude time adjustments for the runners, which is putting everyone's spandex in a bunch.
Feature event will be Ruppy vs Lagat II, this time it's over 3000m.
Indoor Nationals raises the "yawn" of indoor track to "half a yawn".
You can watch it 7pm - 9pm on ESPN2. The coverage will be amazing, I'm sure.


The(self proclaimed) Worlds Best 10k in San Juan, Puerto Rico happening Sunday just got a lot more interesting to me with the announcement today that the "Great White Hope", aka Dathan Ritzenhein, has entered the field.
Ritz will take on Deriba Merga, who will attempt to finish his 1st race in 4 tries, after most recently dropping out of the RAK Half last weekend. Merga won this race in '08.
Also running is the defending champ, "Emperor Slayer" Sammy Kitwara, who earned that nickname I just gave him by defeating Haile Geb in the City-Pier-City Half last year.
Of course you cannot watch this race anywhere except for San Juan, standing along the route.

Then there's the Rock 'n' Roll Mardi Gras Half-Marathon taking place in, duh, New Orleans.
Somehow($$$$$$$$) they got the biggest name in marathoning, and half world record holder, Sammy "Please Don't Rob My House Anymore" Wanjiru.
Wanjiru is doing a systems check as he prepares for the London Marathon in April.
His main, or only, competition will be 3-time London/2-time NYC champ, Martin Lel. Lel has been dealing with injury mostly for the past year and will be interesting to see if he's back to form.
Everyone's favorite tattooed, Irish national record holder at the 13.1 mile distance, Martin Fagan, is also in the field.
If you can fight off your hangover and wake up by 8am www.RunNow.com will have, HOLY SMOKES, live coverage..... which will surely cut out as winner approaches finish line.

Before all of that, on Sat., "The Future" aka German Fernandez will run the 3000m at the Big 12 meet in Iowa. Gotta pay attention anytime he races.


And of course on the woman's sides of all the races, nobody cares.

Have a good weekend.

RAK Half Marathon

The RAK(Ras Al Khaimah) Half Marathon took place last night, or this morning, or yesterday, and might be happening somewhere else in the near future. It all depends where you live I guess.
I honestly don't know where Ras Al Khaimah is, and the press releases don't say either, but from the pics I saw, it looked warm and guys were wearing the towel hats.

The race was featuring Deriba Merga, who dropped out of his last two races(without explanation), and the running world was watching to see what he would do as he prepares to defend his marathon title in Boston this April. And he dropped out. And we will probably never hear an explanation for this one either.

And this is what drives me crazy about this sport.
Imagine if an NBA star left in the middle of a championship game and you never heard a thing about what happened to him.
It's almost impossible to follow the sport when; a very small percentage of races are televised, when they are the coverage is usually terrible, and when they aren't, it typically takes hours to get results and there are little to no details on the race.

It should be a REQUIREMENT, written into contracts, that these athletes need to answer questions regarding a DNF or DNS in a race.

Oh, but I guess that won't matter if there are no journalists there covering the event.

It all just pisses me off.

Here, have some results. Cause that's all we have.

Elite - Male - Finish
1 G. Mutai (KEN) 59:43
2 T. Tola (ETH) +0:07
3 T. Masai (KEN) +0:08
4 G. Feleke (ETH) +0:13
5 J. Chanchima (KEN) +0:48
6 S. Kibiwott (KEN) +0:55
7 J. Ndambiri (KEN) +1:25
8 W. Mwangi (KEN) +1:38
9 J. Kiprotich (KEN) +1:59
10 F. Joseph (TAN) +2:02
11 T. Aliyev (AZE) +2:32
12 J. Wambua (KEN) +2:34

Elite - Female - Finish
1 E. Abeylegesse (TUR) 1:07:07
2 M. Dibaba (ETH) +0:06
3 A. Mergia (ETH) +0:15
4 T. Erkesso (ETH) +0:35
5 D. Tune (ETH) +0:51
6 A. Habtamu (ETH) +1:23
7 H. Kibet (NED) +1:33
8 A. Kiprop (KEN) +1:41

Steeplechase Wipeouts

The anticipation of waiting for someone to trip over the hurdle can be a killer. It's a sweet payoff when it happens though.
And the advantage for the victim is that once you're in the water and all wet, it's harder for people to tell that you are crying.
They will notice the blood though if you forget to jump and face plant the barrier. Don't do that.

Matt Fitzgerald, You Bastard

I was hoping for Adam Goucher to be the next guest on Pre's Mustache immensely popular "Q&A" feature, but he snubbed me. Then Matt Fitzgerald stepped up and delivered what I could not. And although that hurts me very much deep inside somewhere near to where a normal person would have a heart, the interview is pretty good. It's basically as good as mine would have been. There's an f-bomb and talk of giving people the middle finger. What more do you want from Adam Goucher?!??

And just to show there are no hard feelings, if Adam and Kara would like to go out sometime, Amy Hastings and I would be happy to join them for a double date.
You know how to reach me.

Anyway, read the interview here:

http://running.competitor.com/2010/02/features/adam-goucher-is-not-done_8379

Striggles Does It Again

Striggles swooped in on Birmingham, AL this past weekend to steal another $125 and add to his $500 from Miami. He knows how to pick his races.

Mercedes Marathon
Birmingham AL

Marathon:

1 Daniel Ellis 26 1 1 2:25:57 5:35 Birmingham AL $2000
2 Julius Kosgei 30 2 2 2:27:23 5:38 Searcy AK $1000
3 James Cheruiyot 27 3 3 2:27:41 5:39 Searcy AR $500
4 David McCollam 30 4 4 2:29:28 5:43 Bridgeport WV $250
5 Orinthal Striggles 34 5 5 2:37:40 6:02 Elgin SC $125



Half Marathon:

1 Jason Lehmkuhle 32 1 1 1:03:38 4:52 MINNEAPOLIS MN $750
2 Sammy Nyamongo 34 2 2 1:06:42 5:06 CENTENNIAL CO $500
3 Michael Green 33 3 3 1:06:51 5:07 TROY AL $250

VOTD

2007 WC 10000m final.
It looks like Bekele is laughing to himself with 200 to go when Sihine puts a little gap on him.
I think even he finds it funny how good he is.

USATF XC : RItz and Shalane TKO The Fields

Patrick Smyth showed again that he is a gamer, willing to take a race out, make it interesting, and have fun doing it. He pushed the pace from the from the gun, taking Ritz and Bauhs along for the ride as the 3 of them separated from the rest of the field pretty quickly. His efforts weren't enough to blow up Ritz though as Dathan was basically on cruise control, biding his time until 9k where he decided to stomp on their throats and dance to the finish. His move left Bauhs and Smyth trading punches for the 2nd and 3rd spots, with Smyth ultimately winning that battle.


The top 10 were exactly as I predicted, I think. I'm not going to go back and look.


1 175 RITZENHEIN, Dathan 27 NIKE Open Male 34:34 0:00 4:38.0
2 181 SMYTH, Patrick 23 TEAM USA MINNESOTA Open Male 34:52 0:18 4:40.4
3 105 BAUHS, Scott 23 ADIDAS Open Male 35:01 0:28 4:41.7
4 111 BRUCE, Benjamin 27 OREGON TC ELITE Open Male 35:16 0:42 4:43.6
5 197 CURTIS, Robert 25 LOUISVILLE KY USA Open Male 35:22 0:49 4:44.5
6 185 VAIL, Ryan 23 BROOKS Open Male 35:25 0:51 4:44.9
7 152 MACK, Bobby 25 THE ATHLETES FOOT RACING Open Male 35:34 1:00 4:46.0
8 186 VEGA, Antonio 26 TEAM USA MINNESOTA Open Male 35:41 1:07 4:47.0
9 130 FURST, Stephen 24 RALEIGH NC USA Open Male 35:45 1:11 4:47.5
10 131 GABRIELSON, Matthew 31 TEAM USA MINNESOTA Open Male 35:47 1:13 4:47.8
11 (1) 144 KING, Max 29 BOWERMAN ATHLETIC CLUB Open Male 35:58 1:24 4:49.2
12 146 KLOOS, Thomas 32 SAN FRANCISCO CA USA Open Male 35:59 1:26 4:49.5
13 139 JANKOWSKI, David 25 ZAP FITNESS Open Male 36:06 1:32 4:50.3
14 182 SPENCE, Michael 31 OGDEN UT USA Open Male 36:09 1:35 4:50.7
15 102 ARCINIAGA, Nick 26 HANSONS-BROOKS DISTANCE PR... Open Male 36:21 1:48 4:52.4


Shalane Flanagan blew the doors right off the womens race, winning by nearly a minute over a pretty decent field. Molly Huddle tried her best to hang with the recently crowned Half Marathon Champ in the opening K, but Shalane wanted no company.
With Shalane so far out front and the camera following her, I couldn't see what was happening with the rest of the race.


1 251 FLANAGAN, Shalane 28 NIKE Open Female 25:10 0:00 5:03.7
2 260 HUDDLE, Molly 25 SAUCONY Open Female 26:01 0:52 5:14.1
3 257 HASTINGS, Amy 26 FLAGSTAFF AZ USA Open Female 26:06 0:56 5:15.0
4 269 LEWY BOULET, Magdalena 36 SAUCONY Open Female 26:09 1:00 5:15.7
5 280 METIVIER BAILLIE, Renee 28 BOULDER CO USA Open Female 26:26 1:16 5:19.0
6 255 HALL, Sara 26 ASICS Open Female 26:37 1:27 5:21.3
7 234 BROWN, Emily 25 TEAM USA MINNESOTA Open Female 26:55 1:45 5:24.8
8 297 RUSSELL, Blake 34 REEBOK Open Female 27:07 1:58 5:27.4
9 275 MCGREGOR, Katie 32 TEAM USA MINNESOTA Open Female 27:08 1:59 5:27.6
10 285 NEWBERRY, Katherine 31 NEW YORK ATHLETIC CLUB (NYAC) Open Female 27:19 2:10 5:29.8
11 256 HARRISON, Emily 24 MCMILLAN ELITE Open Female 27:25 2:16 5:31.0
12 247 DICRESCENZO, Delilah 27 PUMA Open Female 27:30 2:20 5:31.9
13 228 ARMSTRONG, Meghan 24 TEAM USA MINNESOTA Open Female 27:33 2:23 5:32.5
14 283 NEHUS, Erin 28 INDIANAPOLIS IN USA Open Female 27:35 2:26 5:33.1
15 276 MCKAIG, Alissa 23 ZAP FITNESS Open Female 27:42 2:33 5:34.5


Amy Hastings took 3rd place in the race, but first in my heart.
She is just adorable.

Track and Field Videos on Flotrack

A great interview with Ritz after the race talking about prostitutes in Poland, among other things.

Track and Field Videos on Flotrack

And the lovely Shalane Flanagan.

Track and Field Videos on Flotrack

US XC Champs Tomorrow

http://www.usatf.org/events/2010/USAXCChampionships/athleteInfo/prizeMoney.asp

A total of $14,000 in prize money for the Open races will be awarded as follows:
Place Open Men Open Women
1st $2,400 $2,400
2nd $1,000 $1,000
3rd $800 $800
4th $700 $700
5th $600 $600
6th $500 $500
7th $400 $400
8th $300 $300
9th $200 $200
10th $100 $100

World Cross Country Team Stipends

A total of $21,000 in stipends for Team USA members will be awarded based on the rank order of finish among Team USA members at the IAAF World Cross Country Championships as follows:
Place Men Women
1st $3,500 $3,500
2nd $2,500 $2,500
3rd $1,500 $1,500
4th $1,200 $1,200
5th $900 $900
6th $900 $900

Here are my predictions for the top 10.

1) Ritz
2) Bauhs(+39)
3) Smythe
4) Nelson
5) Vega
6) Gabrielson
7) Arciniaga
8) Morgan
9) Jankowski
10) King

So it is written...

Watch Live tomorrow http://www.usatf.org/events/2010/USAXCChampionships/streaming.asp

Womens 8k 1:15pm
Mens 12k at 2pm
Those are Pacific Standard Times, which nobody goes by.

So, 4:15pm and 5:00pm EST.

Better Late Than Never

James Carney defended his 2009 Pensacola Double Bridge Run 15k title on Feb. 6th, taking home $1,250 for the win in 44:46.

He ran 43:31 there last year.

1 1/131 James Carney M 31 Boulder CO 44:46 44:46 4:49
2 2/131 Michael Green M 33 Troy AL 45:45 45:45 4:55
3 1/79 Kyle Lewis M 24 Oxford MS 45:54 45:54 4:56
4 1/122 Neil McDonagh M 28 Pensacola FL 45:56 45:56 4:56
5 2/79 Seth Demoor M 24 Buena Vista CO 49:55 49:55 5:22

Just looking over some stats on the IAAF site for all time 5000m indoor and outdoor performances and comparing times for some of the guys from indoor to outdoor in the same season.
There are not too many examples to take from since a lot of the runners high on the list didn't run a 5000m indoor and outdoor. But here's what I came up with:

In '04 Bekele ran 12:49 indoors(WR) on Feb. 2 and went on to run 12:37 outdoors(also WR) on May 5. A 12 sec.+-

In '97 Haile ran 12:59 indoor on Feb. 2 and 12:41 outdoor on Aug. 13. 18 sec. faster.

In '99 Haile ran 12:50 indoor on Feb. 14 and then "only" 12:49 outdoor on Aug. 11. just 1 sec. faster.

In '98 Komen ran 12:51 indoor on Feb. 19 and then ran a slower 12:54 outdoor on Aug. 28.

So the big question is where will Lagat go with his 13:11 and Rupp with his 13:14? A minus 18 would put Lagat 12:53 and Ruppy 12:56. But that's about the most optimistic scenario from what history has shown us.

Spearman Signs With Saucony

I'm not a Nike hater, but it is always nice to see some top talent in something other than a swoosh. Everyone on the track can't be in the same kit.

Track and Field Videos on Flotrack

I like Wallace. Seems like fun guy.
And I learned something in that video. It's pronounced "saw-cuh-knee", not "so-coh-knee".

It's Carl Lewis Day!

Carl Lewis was one of my favorite athletes as a kid. I even wrote to him, and in return received an autographed picture which I still have to this day.

In his prime Carl Lewis was untouchable in the long jump, racking up a streak of 65 consecutive wins. He held world records in the 100m, 4 x 100m and 4 x 200m relays, long jump, and still holds the indoor long jump record.
He won 10 Olympic medals, 9 of them Gold, along with 10 World Championship medals, of which 8 were gold.

If Carl Lewis was half as good a singer as he was athlete, he would sound like a black Michael Bolton. Instead, he's about 20 pegs below that.

You will have nightmares...







And his shining moment.
He should have had his citizenship revoked for this one. Give the medals to Canada.

Mike Rodgers Has The Right Idea

All Photos from Boston Indoor Games
http://www.letsrun.com/photos/2010/reebok0208/

Q & A With Dick Beardsley

Before Brian Sell, there was Dick Beardsley. Perhaps the ultimate "blue-collar" runner, Dick grew up on a dairy farm and went on become one of the top marathoners in American history with pure guts, determination, and hard work.
Dick still holds the 10th(2:08:54) and 20th(2:09:37) fastest US marathon times ,and is the 3rd fastest American born marathoner of all-time. And like all great runners, sported a mustache.
Kids, listen up.


PM: You ran for 3 years in College, but I can't find any times for you. What were your PR's on the track in college?

DB: I went to the University of Minnesota/Waseca, a small agricultural college in Waseca, Minnesota. Mile- 4:28, 5K- 14:30, 10K- 29:56


PM: You ran your first marathon in 2:47. You then ran 2:33:22, 2:33:06, and 2:31:50 in your next 3. Where did you get the confidence that you could then run under 2:22 and qualify for the Olympic trials in '80, which you did by running 2:21:54? How hard were you training at the time?

DB: I just felt that with the type of training I was doing, if I could stay healthy then a sub 2:22 was very possible. It was my training that gave me the confidence. I was running around 120-130 miles/week at that time.

PM: The late 70's and early 80's saw some of the best performances in US marathon history from the likes of yourself, Bill Rodgers, Alberto Salazar, Greg Meyer, Ron Tabb, Gary Bjorklund, and Craig Virgin. Now in the modern era of altitude tents, anti gravity treadmills, lightweight running shoes, compression socks, and heart rate monitors, one would think the American runners should be running much faster today. How would you explain the success you guys had back then and how those times are still standing in the top of the All time list today?

DB: Back then it seemed like we all trained very hard! 120-140 miles/week and we all raced a lot. I was fortunate at the time to be involved in a Olympic Testing project. There were about 6 of us that would be tested either in Atlanta or at the Olympic Training Center in Colorado. The tests were all conducted on treadmills and other equipment. I remember in around 1982 the scientists were telling us that scientifically, we did not need to be running the high mileage we were doing. They told many of us that we could run 80-90 miles/week and still run sub 2:10. Myself and most of the others never believed it, and I sure wasn't going to change my training which was working very well! But that next generation of runners that came up, believed in that and started to train that way, look what happened, U.S. Marathoning went right down the drain! The good news now though with some of our younger runners starting to compete on a world level, many of them are training like we did 25-30 years ago!



PM: You were also running marathons very frequently, sometimes just 8 weeks apart. Do you think that broke you down and do you have any regrets about that?

DB: I have absolutely no regrets at all! I was having so much fun and I was running at a level that just a few years before I couldn't even dream about! However, saying that, I think I did perhaps run to many marathons at a high level and eventually it starts to wear you down. I would not recommend it to anyone running marathons today, but I wouldn't have changed a thing for me!

PM: There were there so many motorcycles driving all around you in the '82 Boston Marathon. It was just a sea of motorcycles and people swarming all around you. I see the footage from that race and want to scream at everyone to get out of the way. What was that like? Did you yell at them at all?

DB: It was crazy back then! As you could see from the video, there were cars, a bus, lots of bikes and motorcycles, people all over the place, no crowd control at all like there is today! But to be honest with you, I wouldn't change a thing! I never yelled at anyone, but when that big bus came right down the middle of the road with about 2 miles to go, it actually brushed me on my right shoulder! As it passed I did slam the side of it with my right fist. As it went by, a big plume of smoke came right back into Alberto and my face! The motorcycles were there to supposedly try to keep the crowd back, it was crazy though, they were way more in our way then any people!

PM: You now make your living as a motivational speaker and set up the Dick Beardsley Foundation which focuses on educating children and your adults of the advantages of living a healthy, drug free lifestyle. Other than hiring you to come speak, what can people do to help?

DB: They can go to our website www.dickbeardsley.com and check out what I do and what the Dick Beardsley Foundation is all about. If they so desire, they can also click on a link a make a donation. I say this many times, but don't for one minute think that even one dollar won't help, because I promise you it will!

PM: The Guinness Book of World Records recognizes you as the only person to run their first 13 consecutive marathons faster than the previous. That is pretty impressive. But I have run my first 5 faster than the previous. 2:59, 2:42, 2:36. 2:31, and 2:30. That's not a question, I'm just saying look out....

DB: Good for you Phil! Its funny, I never even thought about it when I was running them back then, in fact I didn't know there was such a record until about 2 years after it happened when a buddy called me and said I was in the Guinness Book of World Records! The best of luck to you!


Thanks Dick. You are a legend and great man doing great work. Best of luck in 2010.

Nicely Done, Will Leer

Will ran 3:55 in Boston this evening.
I've not been able to confirm if he was rocking the mustache or not as of yet.

B. Lagat 13:11- New AR

Takes it from Ruppy who also ran under his old 13:18 AR.

Bernard Lagat USA 13:11.50
2 Dejen Gebremeskel ETH 13:11.78
3 Bekana Daba ETH 13:11.78
4 Galen Rupp USA 13:14.21

Read more: http://www.letsrun.com/forum/flat_read.php?thread=3406217#ixzz0eo5TYHtC

I'm taking my crystal ball in for repair.

Lagat will run 13:13 AR

And Ruppy will run 13:22.
That's my prediction.
The race starts in 15min.

This Is a Good Look

If you want to get your ass kicked by the first truck full of meatheads guys less open minded than me to drive by you.



He is in Boston this week training on the course and I just hope he makes it out of there alive.

VOTD

This is the epic story of two great champions going head to head in a 10 mile race, battling it out and changing leads for 9 miles, and then deciding to hold hands and cross the finish together...wait,. what?

Here is the entry list so far for 2010 US Cross Country Champs being held in Spokane Feb. 13th CLICK

It's looking pretty weak so far. Hopefully some more guys jump in yet and make this thing a little more interesting, because right now it's Ritz's race to lose. After that it's:
Antonio Vega
Patrick Smythe
Thomas Morgan
Nick Arciniaga
David Jankowski
Matt Gabrielson
Scott Bauhaus.

The list is updated regularly, so you can check back for further developments.
Of course me with no life will be keeping close tabs on it and giving a final rundown along with my picks(for 2nd - 5th) next week. You wont want to miss that!
Or maybe you will. I really don't know.

VOTD

Do you remember when Alan Webb was on the David Letterman show?

Me either. But he was.

Get Well Soon Galen

Indoor season is extremely unexciting as a whole, but the Lagat/Rupp 5000m duel scheduled for this weekend in Boston is one race I've been looking forward to.
It's now in jeopardy as Galen has come down with a cold(or so they say).

Don't ruin this for us Galen. You don't look like much of a drinker, but a couple shots of whiskey will clear you right up. Crack a bottle.

http://www.oregonlive.com/trackandfield/index.ssf/2010/02/track_notebook_galen_rupp_cold.html

The More You Know....

In The Long Run: You'll Find Endurance
By Dr. Stephen M. Pribut
http://www.drpribut.com/sports/longrun.html

The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 18 - 22 miles over the 8 weeks prior to the marathon are an important predictor of completing the marathon. The long run is also an important element for middle distance runners. The 10K runner will benefit from runs of 8 miles, 10 miles and even up to 14 miles or more. A 5K runner will benefit from runs of 6 miles, 8 miles and up to 12 miles or so.

The long run has been emphasized as the building block of training for over 30 years. Arthur Lydiard and many others have made it the base component of training programs for distance runners. All of today's programs including Hal Higdon's and Jeff Galloway's highlight the importance of the long run. Just what magic does the long run do? Long distance aerobic running gives the strength and ground work on which much will be built. Lactate threshold training, speed work, and stamina will all come later, but the ability to run long has many benefits.

VO2 max will increase from running within your aerobic training range. Capillaries will grow, enhancing the blood supply to the muscle fibers. Training increases the number and size of mitochondria. The mitochondria are the aerobic powerhouses of the cell. A variety of key aerobic enzymes will also increase. More myoglobin will be found in the skeletal muscle fibers. The significance of the increase in capillaries and myoglobin are the assistance that this will provide to the part of the VO2

equation specifying the difference in concentration of oxygen in arterial and venous blood, these changes facilitate oxygen transfer into the muscles.

Summary Of Long Run Effects:

* Strengthens the heart - larger stroke volume.
* Strengthens the leg muscles - endurance is developed.
* Mind Work - mental toughness and coping skills are developed.
* Develops fat burning capacity
* Increases number and size of mitochondria
* Increases capillary growth into muscle fibers.
* Increases myoglobin concentration in muscle fibers.
* Increases aerobic efficiency.
* Increase in Maximum VO2..

Aerobic long runs also predominantly train the Type I Slow Twitch Fibers and Type II-b Fast Twitch fibers. These fast twitch "intermediate" fibers will become more adept at oxidative metabolism.

VOTD

Bernard Legat is all class. A very genuine, humble, gracious, friendly guy. If you've ever met him or seen any interviews with him, you know this. He also flat out knows how to race and has the medals to prove it. He has such great instincts on the track. Always puts himself in position, knows when to sit, when to respond, and has a killer kick that he times perfectly.
Except for this race. But hey, you can't win 'em all.
I was watching this one from the stands.

Q & A With Brian Sell

Brian Sell
2008 Olympian
Event: Marathon
Height: 5-10
Weight: 140
PRs: 10 km: 28:36 (2002); Half-Marathon – 1:02:39 (2006); Marathon – 2:10:47 (2006)
Born: April 11, 1978 in Altoona, Pa.
Current Residence: Rochester Hills, Mich.


PM: You ran 2:24 in NYC and looked like you were hurting pretty bad at the finish.
Were you having any injury problems, or was it just a bad race?

BS: It was a lot of both. Going in, I didn't have a great base or buildup. I hit a few good workouts in the 30 days leading up to the race, but that wasn't enough to carry me through 15, let alone 26.2. I had some foot and hip problems throughout 2009 and they both really got to me around the Bronx, as well. I really wanted to run well at New York, and the race was an A plus, unfortunately, my race was an F minus.


PM: You mentioned in some interviews before the race that you were doing lower
mileage than in the past. What did you top out at in prep. for NYC, and what were
you averaging?

BS: I topped out at about 130 or so. High mileage worked well for me before, but I think I overdid it going into Boston 2009(3 x 160+ mile weeks) and ran poorly there, so I decided to try the other side of the coin and go in more rested and fresh than before.

PM: There are thousands of self appointed running experts on the message boards. I read it all because i have no life, but you probably don't. A lot of what I've seen in regard to yourself was that you had built such a huge base already
from running 150-160 mpw in the past, people though that you may have just become stale from it, and perhaps if you dropped the mileage and did more quality over quantity, as some of the Kenyan marathoners are now doing, you may have found some more success. Any thoughts on that?

BS: Possibly. I've had a good run considering the times I ran in high school. I had the honor of rooming with Ritz in Beijing, and I've seen a lot of places in the world and the US on someone else's dime, so I am happy and have no regrets. I gained a lot of confidence from running high miles and that allowed me to feel like I belonged on the same starting line at the big races with the fast guys.


PM: Are you OFFICIALLY retired now? Are you running at all? And is there any chance you will race again?

BS: I am done for now. I am still running about 5 days a week, but only about 10 miles at a time. When we get through winter here in Michigan(hopefully sometime in June) I may crank it back up a little and try a few workouts. The days of being nationally competitive are over, but it would still be nice to run a few of the Rock and Roll half marathons since Brooks sponsors them.


PM: Have you been accepted into a dental school yet?

BS: Not yet. It is a rolling admission through May or so for most schools. My scores on the DAT (entrance exam) were a point or two low, but hopefully being an Olympian shows that I am ready to work. Its been over 10 years since I had organic chemistry and biology, so my brain is a little rusty.


PM: Your bloody shoes from the Olympic marathon; what did you do with them, and can
I have them? How about just one?

BS: I threw those in the first trash can I saw in Beijing. My dad is really angry about that. At the time I wasn't happy with my performance and just wanted to forget about it, but now it would be nice to have them. They would probably smell like a raccoon roadkill at this point though.


PM: You are obviously a fan of the running mustache, like myself, and paid tribute by sporting one yourself for the big races.
Do you have a mustache hero and if so, who?

BS: Pretty much everybody with a mustache is a hero. Rollie Fingers, Teddy Roosevelt, Freddy Mercury, Yosemite Sam, etc. All great great men, all with mustaches.



Thanks Brian, and good luck with all your future endeavors. You are a true American hero in the world of running.

I'm Not Impressed

Michael Wardian worked 80 hours last week shipping food to Haiti and then went to Miami and won the marathon in 2:28:39. Story here

Top 3 Results
Michael Wardian (M35) 2:28:39 $2,000
Cesar Martins (M38) 2:36:03 $1,000
Orinthal Striggles (M34)2:38:43 $500

I don't know if I'm more flabbergasted by the name "Orinthal Striggles" or that Mr. Striggles won $500 for running 2:38. Was there a Kenyan holiday yesterday?


Top 5 Half
Justin Young 1:05:57
Michael Aish 1:06:38
Patrick Rizzo 1:07:31
Josh Glaab 1:10:27
Josh Moen 1:10:28