coaching athletics - winter 08

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4 Coaching Athletics Quarterly - Winter 2008/2009

contentsCOACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

6 Publisher’s Note

8 In the Spotlight:Valeriu Tomescu onTraining a GoldMedalist

12 ASBA HonorsDistinguished Sports Facilities

14 Interview: Bernard Legat

16 Working with Design Prosby Mary Helen Sprecher

18 Interview: Chris Solinsky

24 Success in the 10,000by Dan Grimes

26 Interview: Kara Goucher

28 Year-End Wrap Upby Cregg Weinmann

30 Dwayne Miller NamedNike Coach of the YearUSATF Press Release

Volume 3, Number 4Winter 2008/2009

Group Publisher: Larry Eder, [email protected],920-563-5551, ext. 112

Group Editor: Christine Johnson,[email protected]

Advertising: Larry Eder, [email protected], 608-239-3785

Writers/Contributors: Dan Grimes, Mary HelenSprecher, Cregg Weinmann

Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun

Layout/Design: Kristen Cerer

Managing Editor: Sue Wells Hall,[email protected]

Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI

Publisher’s Reps: Peter Koch Weser, 310-600-9929,[email protected]

Special Projects: Adam Johnson-Eder, 608-957-2159,[email protected]

Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Penny Mepham, Tim Garant, Tom Mack,Mary Ward and Julie Wells

Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke,Steve Pensinger, Dan Durante and Terry Ward, a.m.d.g.

phone 608-239-3785; fax 920-563-7298

Coaching Athletics Quarterly is produced, published

and owned by Shooting Star Media, Inc., PO Box 67, Ft.

Atkinson, Wisconsin 53538-0067, Christine Johnson,

President, Larry Eder, Vice President. Copyright 2009

by Shooting Star Media, Inc. All Rights Reserved.

Publisher assumes no liability for matter printed, and

assumes no liability or responsibility for content of

paid advertising and reserves the right to reject paid

advertising. Opinions expressed are those of the

authors and not necessarily those of the Publisher. No

part of this publication may be reproduced or stored in

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Coaching Athletics Quarterly is not related to or endorsed

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issues, you consult with your physician before

instituting any changes in your fitness program.

COACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

Photo by: Victah, PhotoRun.NET


5Coaching Athletics Quarterly - Winter 2008/2009

publisher’s note

Dear Readers,

The end of the year has been crazy for us here and surely for you, as well! I hope

that you enjoy your Winter ‘08-’09 issue of Coaching Athletics! It focuses on

distances, and features interviews with top athletes from the U.S. and an interview

with one of the top coaches in the world, the husband of Beijing marathon gold

medalist, Constantina Tomescu-Dita: Valeriu Tomescu. Tomescu-Dita made a

memorable, bold move at the halfway point in the Beijing Women’s marathon in

tough conditions, and won!

My experiences in Beijing were tremendous. I was in awe with the improvements

of our distance runners, especially Shalane Flanagan and Kara Goucher in the 10,000

meters, and with three U.S. women making the final in the 5000 meters. I was

impressed by the showing of the men in the marathon: Dathan Ritzenhein ran well,

as did Ryan Hall, and Brian Sell ran his usual come-from-behind race. There was only

one problem, Wanijiru ran a 2:06.21!

We also have a piece from Danny Grimes, a former world class athlete and World

Championship qualifier. Ironically, I ran against Danny in his first 10,000 meters as a

senior in high school in 1976: he was first junior, Bob Lucas, an advanced designer at

adidas was second and I was third.

I must say that the Nike NXN and the Foot Locker XC made me feel very good this

past year! Good, strong kids continue to run and develop in our programs. I am also

very excited about Ryan Hall and Kara Goucher both running the BAA Boston

Marathon in 2009…what a dynamic duo!

We will be publishing a Spring issue in March, Summer in June, Fall in

September, and Winter in December in 2009, so watch for upcoming issues.

Regards,

P.S. Special thanks to the following: Josh Rowe from Nike sports marketing, and

agents Brendan O'Reilly, Tommy Radcliffe, Peter Stubbs and James Templeton, who

assisted us in getting information from their athletes! A warm thanks!

Larry Eder, Publisher



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CA: Can you give us a short description of howConstantina Dita developed as an athlete?

VT: Constantina started in her final year of highschool to train for track & field and cross-country.Maybe that was one of the good things contributingto her ability to still be running so well at age 38.

Her first coach had the good sense to use aneasy type of training [without] too much stress for abeginner, such as Constantina. She started provingthe abilities to be a great runner.

She had already had three coaches, and I washer fourth; [I was] very young without experience,but I did have my bachelor’s degree in P.E., which Ithink proved to be an excellent asset for the coachI’ve become during the past eight years.

CA: Can you give us a synopsis of yourdevelopment as a coach? How did you begin tocoach Constantina?

VT: I started as a coach in the 1998–1999 schoolyear, working for one year as a P.E. teacher at amiddle school in Transylvania, but I was not toothrilled with it. We had very little equipment, and wehad to improvise for a lot of the cross training andexercises I wanted the athletes to do. On top of that,it might be hard for an American to appreciate howdifficult it was for the average Romanian family toeven afford a pair of sports shoes for their children.I felt like I was sinking into something I couldn’ttake—mediocrity.

At the end of my first year as a teacher, I

decided to go into a training camp for myself, whenI was trying to qualify for the national half-marathonchampionships. It was at that altitude camp inPietra Arsa where I first met Constantina. She hadbeen selected for the 1999 World Championships inSeville for the marathon and was there for training.I had no idea at the time that within six months wewould be married!

The next year, when she failed to qualify for theRomanian team for the Sydney Olympics, shedecided that I should take the responsibility for hertraining. Although I just had the one year of middleschool coaching experience, Constantina took intoaccount my educational background and the factthat I had been in training camps for the past fewyears with other athletes as a training partner.

So, starting with the fall of 2000, I became hercoach, and I realized that I needed to start studyingmore to be able to make some progress with hertraining and racing. My luck … or maybe I should sayour luck … was the fact that we came to the U.S.,where you find access to information on every streetcorner (although you just need to figure [out] thestreets!). I started reading about American trainingphilosophies and exercise physiology, which arestill my favorite reading topics.

I understood that I will never know enough, sothat was a great motivation to learn, as well asunderstanding there are so many coaches out therebetter than me. I accepted it, and rather than bejealous of them, I think it is the right attitude for acoach to take regardless of how much experience he

In the Spotlight: Valeriu Tomescu onTraining a Gold Medalist


Constantina Dita at the 2008

Olympic Games in Beijing,

coached by Valeriu Tomescu


or she has. Although a lot of it was self-taught, Irealized I needed a sounder background, so I wentthrough the USTAF Coaching Education. I passedLevel I this past winter and Level II this summer.

From this start, it took me about eight years tohave an Olympic Gold medal in my “pocket,” alongwith five other medals in World Championships,and there probably are not too many coaches whocan say that at the age of 32. Everything added upso well just for my athlete and me on August 17th. Istill hope I will be able to [complete] my Master’s inexercise physiology.

CA: Constantina races well up to three marathonsa year. How do you train for that?

VT: Well, that is always manageable if the baseperiod is not rushed and is not interrupted byinjuries. Running three marathons a year is tough atthe elite level, because we understand that there isjust one peak in an athlete’s racing year. So, weneed to use the spring marathon as another step forthe next marathon in our trainings and basicallydecide [in] which marathon we want to do our best.This is where strategy has a great importance in yourperiodization. I found that Constantina’s body ismore likely to peak late summer/early fall.Considering that, [we] train for a fast marathon in[the] spring. Even if she would win that spring event,our projected peak might still be later in the year;otherwise, our year it would be done by May. Forexample, in 2005, she had a great race in London,setting a new national record of 2:22:50 to finishsecond behind Paula Radcliffe. Then, she cameback in the autumn and broke that mark by over aminute in Chicago.

It’s a building process, and it’s experience. Thisis supported by lab tests, particularly blood workand lactate threshold. We don’t do [as] much VO2Max testing as people might expect. I really don’tfind the VO2 Max to be as important as VVO2Max(velocity). Overall, lactate threshold is the one thatwe can definitely use as a great monitoring oftraining intensities. If we respect the real, testedlevel of the athlete’s body and not just makeassumptions by sensation, then we can avoid goingwrong or exposing the athlete to the risk of injuries.

There are going to be three phases of ourtraining in a year for those marathons. The threephases don’t stand alone. We use each past phaseto monitor the training for the next phase and,thereby, [are] able to train at a higher level for thatnext marathon.

CA: Women and marathons—do you havetheories on their training?

VT: Women and marathoning—there would be agreat deal to discuss. I do believe that women aremanaging this distance better than guys, and wewill still see a great deal of progress in women’smarathon levels, considering that they startedrunning the distance much later than the men. [Weare only talking about 30–35 years so far for thewomen, compared to 100 years for the men.]

As a coach, I think monitoring the iron levels,CPK and so forth can help train women and keepthem on the right track. They have mood changes,and they sometimes get so into their training thatthey forget to recover. I think they are easier to dealwith than men, able to take the pain better, capableof recovering better than men. Altogether they are


Photo by: Jiro Mochizuki, PhotoRun.NET

CA: What is Constantina’s typical training week? Her early season? Her preparation for a marathon?

VT: Well, to take a sample week, let’s look at the early season in preparation for a marathon. We start witha gradual build-up of the workload, mainly more mileage and keep building on it. The first week will haveone workout a day. For example:

Monday 20km ([at a pace of] around 1 h, 26 min)Tuesday 20km (about the same)

Wednesday 20kmThursday 28km ([at] around 2h)

Friday 28km (total with two sessions) Morning: Easy 6km warm-up, with drills 2 series x 3 drills

10x100m strides with [a] jog in between20x150m hills reps with [a] jog in betweenCool down about 6km

Afternoon: Easy run 8km to help with recovery after the morning sessionSaturday 34 km (total with two sessions)

Morning: Fartlek 20km in about 76 minutes, with 3km warm-up and 3km cool downthat leads to 26km

Afternoon: Easy 8km jog [at] about 42 minutes Sunday Morning: 35km run ([at]around 2h, 34 min)

Afternoon: No training. Recovery with massage, [via a] subaqual shower

This first week would therefore be about 185km, and we would build to the next three weeks [to] about 200km,215km, and 185km. This would make the monthly total about 780 km, and we never exceed 810km.



stronger than men, they will [need] somebody thatis educated enough to make their capabilities real.Maybe when I have the opportunity to begincoaching some men, I might adjust this opinion, butit is how I currently feel.

CA: Should women distance runners focus ontrack and cross country first?

VT: I believe men, as well as women, shouldconcentrate on track and cross country first. It’s anatural way of building up continuity [consistency]with your trainings, rather than jumping to overlylong races that will just cut short your potentialcareer. Also, for younger people who run crosscountry, it seems to help with bone density, so I’drecommend to run on dirt and grass hills withoutputting too much stress on a young athlete’sgrowing bones. So, yes, I believe starting with trackand especially cross country would have a greatimpact in your future marathoning career.

CA: Tell us about her races in Chicago.

VT: Chicago is a great course for her stylemarathoner, a pretty flat course with generally verywide streets. This does help by not having the visualpressure of narrow streets where you feel thatenvironment somehow pressing in on you, on yourbrain. It is a psychosomatic feeling, running openlylike that, as if you have more oxygen; mentally orpsychologically, that is a great help.

Chicago came always for her as the peak race ofthe year, and that’s why she has competedexcellently there every time. In 2004, she came fromAthens where she finished 20th, struggling to finishthe race in extreme hot conditions.

But, basically, the poor run there and not beingable to compete kept her from consuming too muchenergy, so two months later she got a big reward:winning the LaSalle Bank Chicago Marathon. Whathappened after that was that almost every year shehad to run the World Half-Marathon (or World RoadRace Championship) just before Chicago,particularly the year when she and Lornah [Kiplagat]both broke the 20K World Record. She came in withTOO much confidence, and she kind of blew herrace in big style, but still manages top five.

Mentally, Constantina is a very strong athlete,but probably with more respect to her physicalabilities, she already could have run below 2:20 acouple of times in London or Chicago. She reallyfeared and didn’t trust a strategy of negative splits.Fortunately, she did try such a tactic at least once inher career, and we all saw that it paid off with theOlympic Gold medal in Beijing.

CA: Tell us about the tactics in Beijing. How didshe feel? Why did it work?

VT: The first thing I was concerned about thissummer was what every coach must target, havingher 100% healthy at the starting line. Considering

the scare that everybody had with the pollution andhot/humid weather [in Beijing], everybody wastraining more for a tactical race rather than a fastrace. That’s what we were doing, going over everysingle day within the final three weeks before therace [to plan] how she should approach it. Everymove that she would do had to be very pacecontrolled, without any surges, and it had to bedone gradually. The first half we expected to beslow, but the time in the actual race was too slow.We had covered that aspect, too...she had nochance for a medal if she would wait until after thehalfway [point] on a slow pace due to her relativelack of speed at the finish.

So, as you saw, she pulled away but verygradually, only a few seconds for every kilometer. Asit happened, the trap was that nobody would reallywant to follow her, because most of her competitorswho had already raced her many times consider heras a front runner who is doing that from the beginningor too early in the race. Well, this time was not tooearly. It was already after [the] halfway [point], a veryimportant detail that, really, common sense shouldhave revealed to the other competitors.

So, finally after years and years of running, afterabout 30 marathons, Constantina finally runs anegative split marathon and she gets it right, a Goldmedal in the Olympics against a field that only theLondon Marathon is able to put together. We are bothextremely respectful of the huge names that were inthat field…Catherine [Ndereba], Paula [Radcliffe],[Gete] Wami , the Japanese and Chinese women, andso on…and that’s why this medal is even morevaluable in our memories. On that day, we were ableto be the best from the best field in the world.

Physiologically, for Beijing, I made sure that herbody would have plenty of glycogen reserves, thather glucose levels would not be dropping during herefforts, and that her body temperature would notrise at a level of 39.5 degrees Celsius. With this, Iwanted [her to] do her own race and wait for theother’s race tactics.

She was supposed to stay with the group until30km, but with the slow pace in the first 20km andthe great weather conditions, she had to switch theplan. At the start line, after seeing and feeling theconditions and not letting her warm up too much andwithout too much stretching (which avoidedconsuming too much energy and proved to be anexcellent call), we talked for the last time. We decidedthat she should try to make her move halfway, andnot wait until 30km. She did this with great style andperfect timing. She also proved that age is not thelimit that many of us feared so many times.

CA: What can women run at the marathon? Isthere a perfect training method for womendistance runners?

VT: Well, women have already proven to be able torun 2:15 (Paula [Radcliffe]). I believe that we’ll seemore women approaching that level [with] maybe





one getting close to 2:13 minutes in the next fiveyears, and many will get around 2:20–2:19.

As for a training method being perfect, I wouldsay there is no such thing. There are too many otherfactors to run the perfect race to just [rely on one’s]training. When I see books about the “secrets ofmarathoning” or “secrets of training,” I would sayloud and clear: “THERE ARE NO SECRETS!” andapologize for disappointing some people.

It is exercise physiology that will make a hugedifference in an athlete’s training strategy andracing tactics. It will help to individualize thetraining and tailor it to your athlete’s capabilities.

CA: What would you tell U.S. college-age women,who are [already] running 10ks and 5ks, aboutthe marathon?

VT: I would say not to rush into running a marathon.Use those 5k, 10k races as a great build-up to run agreat couple of half-marathons. Only after that,consider running a marathon if you want to be acompetitive athlete.

Also, try to get a coach who respects scienceand avoid those who will only try to make you runhis workouts from when he was a very good runnerin his or her time. That’s a huge red flag, because weare not going to see individualization occur, and weare not going to see progress either. Avoid coacheswho will have you train with groups of athletes thatare from 800m to marathon, [where] you have to dothe same workouts just because your coach says so.Believe me, I have seen these types of coaches!

CA: Tell us about how to construct a trainingprogram, using your beliefs for a) women hopingto break three hours, b) women hoping to run2:50, c) women hoping to become national class.

VT: This is a great question, but I would have to startby asking back: How fast did that runner run beforetrying to break the 3 hours and so forth?

For a 3:00 goal, I would assume that personneeds to be training at least once a day, 5–7 days aweek. The approach should be having enough timeto train and not expect miracles in three months.Ideally, all the training needs to be planned afterdetermining your lactate threshold, weight, andspeed for 5k/10k /half-marathon. Only after that canwe try to predict a marathon time at 3:00, 2:50 ornational class. The great part of this is you will needmore than 3–4 years to became a national classrunner, depending on your consistency over time tohave a great few years of base on which to improve.So, 3–4 years after the high school and then collegebackground should be plenty to stay safe and beready to improve to national class.

CA: How important is coaching to an adultathlete?

VT: Coaching an adult athlete is important as longas you find the right adult, or make that adultbecome part of a great community [in] a way [where]he can become a great role model for kids, whoeventually will turn to running or other sports.



Ellicott City, MD—The AmericanSports Builders Association (ASBA),

the national organization for buildersand suppliers of materials for athleticfacilities, has announced the winnersof its annual awards. Awards arepresented each year to facilities builtby ASBA members, which bestexemplify construction excellence.

Winners are announced in the fall,and presentation of award plaques ismade at the Technical Meeting,recently held in New Orleans, LA. Apanel of ASBA members judges entriesanonymously. Projects are scoredindividually based on considerationssuch as layout and design, site work,drainage, base construction, surface,amenities, innovation and overallimpression. Winning entries are thosewhose cumulative scores meet orexceed the standard. This year’swinning projects are:

Distinguished Indoor Multi-Purpose FacilitiesJamestown CollegeLarson Sport CenterJamestown, NDNew Construction and Upgrade ofExisting Facility: Kiefer SpecialtyFlooring

Distinguished Track FacilitiesOUTDOOR RUNNING TRACK FACILITIESRunning Track Stadium Facility Middleton High SchoolMiddleton, WIUpgrade of Existing Facility: Rettler Corporation

Cloudcroft High SchoolCloudcroft, NMUpgrade of Existing Facility: General Acrylics, Inc.

Mount Holyoke College Track and FieldSouth Hadley, MANew Construction: Stantec

Mount Holyoke College Track and FieldSouth Hadley, MANew Construction: R.A.D. Sports

INDOOR TRACK FACILITIESKent State University FieldhouseKent, OHUpgrade of Existing Facility: Kiefer Specialty Flooring

Distinguished Sports FieldsSports Field Stadium Facility Middleton High SchoolMiddleton, WIUpgrade of Existing Facility: Rettler Corporation

Coatesville Area High School StadiumCoatesville, PAUpgrade of Existing Facility: ELA Sport

Morris “Moe” DeFrank Stadium FieldGlenn Mills, PAUpgrade of Existing Facility: ELA Sport

Weatherby Park (Softball Facility & Park)Canton, GANew Construction: Sports TurfCompany

East Carrollton Park Softball/SkatePark FacilityCarrollton, GANew Construction: Sports TurfCompany

Shiprock High SchoolKirtland, NMUpgrade of Existing Facility: GeneralAcrylics, Inc.

Kirtland High SchoolKirtland, NMUpgrade of Existing Facility: General Acrylics, Inc.

Teddy Ebersol Red Sox FieldsBoston, MAUpgrade of Existing Facility: Stantec

ASBA Honors DistinguishedSports Facilities

2008 Indoor Multi-Purpose Facility of the Year 2008 Multi-Purpose Turf Facility of the Year 2008 Sports Field Facility of the Year

2008 Indoor Track Facility of the Year 2008 Outdoor Running Track Facility of the Year



Phillips Academy Phelps FieldAndover, MAUpgrade of Existing Facility: Stantec

Brown University Athletic FieldProvidence, RIUpgrade of Existing Facility: GaleAssociates

Red Mountain Middle School SyntheticTurf FieldDeming, NMNew Construction: Lone MountainContracting

Sports Field Facility at Roosevelt HighSchoolHonolulu, HINew Construction: Applied SurfaceTechnology

Bellarmine College Preparatory Turf FieldsSan Jose, CAUpgrade of Existing Facility: Verde Design, Inc.

Within each category, one facilitywas chosen from among all winningentries to represent the best of athleticfacility construction. The winners are:

INDOOR MULTI-PURPOSE FACILITY OF THE YEARJamestown College, Larson Sports CenterJamestown, NDNew Construction and Upgrade ofExisting Facility: Kiefer SpecialtyFlooring

TRACK FACILITIES OF THE YEAR:OUTDOOR:Running Track Stadium FacilityMiddleton High SchoolMiddleton, WIUpgrade of Existing Facility: RettlerCorporation

INDOOR:Kent State University FieldhouseKent, OHUpgrade of Existing Facility: KieferSpecialty Flooring

SPORTS FIELD OF THE YEAR:Coatesville Area High School StadiumCoatesville, PANew Construction: ELA Sport

MULTI-PURPOSE TURF FACILITY OF THE YEAR:St. Sebastian’s Multi-Sport AthleticField RenovationsNeedham, MAUpgrade of Existing Facility: Stantec

The ASBA is a nonprofit associationhelping designers, builders, owners,operators and users understandquality sports facility construction. TheASBA sponsors informative meetings,publishes newsletters, books andtechnical construction guidelines forboth tennis courts and running tracks,and keeps its members abreast of thelatest developments in the industry.Available at no charge is a listing of allpublications offered by the Association,as well as the ASBA’s MembershipDirectory, its publications, activitiesand upcoming meetings, pleasecontact the Association at 8480Baltimore National Pike, Suite 307,Ellicott City, MD 21043. The toll-freephone number is 866-501-ASBA, thelocal number is 410-730-9595, and thefax number is 410-730-8833. The ASBAalso may be reached electronically viaits website: www.sportsbuilders.org, orvia e-mail at [email protected].



One of the most popular athletes in our sport, Bernard Lagat, is a two-time worldchampion and is now representing the U.S. His victories at 5000 meters and 1500

meters in Osaka were true highlights of his career.

CA: What was your first experience in cross country?

BL: It was during an inter-class tournament at our high school, way back in 1992.

CA: What was training like in high school?

BL: Training was not coordinated. There was nothing set for a particular day. A gamesmaster could just think of anything for that particular day, and we would do it withoutasking any questions. We did mostly long runs and fewer track sessions. A few hill sessionswere sometimes put in plan for a particular day.

CA: When did you make a commitment to running?

BL: I made a commitment to pursue running during my sophomore year in high school. Thiswas in 1992. A few boys my age had never seen a training shoe, and since I was privilegedenough to own a pair, thanks to my older sister Mary's generosity and encouragement, Ithen decided to incorporate running into my daily routine. But, [I was] making sure that myEDUCATION was my first priority.

CA: What was college training like?

BL: CRAZY..... Seriously, it was my first time to really follow a set training program. I hadexperience[d] a little bit of a well laid-out plan while training in Kenya after high school, butwhen I joined W.S.U, my coach had a well-structured weekly training plan, which [was]comprised of long runs, tempo runs, hill sessions, drills, weight training, ice baths, etc.Most of these were quite new to me, but I immediately got used to it, and I truly enjoyedevery day I went out training.

CA: What is difference between running in high school and running in college?

BL: For me, high school running was something I didn't take seriously. I could skip trainingand still be ranked very high in my school, but when I joined college, I realized right awaythat in order for me to [find] anything useful in this, I must be serious and dedicate moretime to making sure that I prepare myself well for races/competitions. I also realized thatin order to make it in college, first, I needed to have some goals for the season. Second,once I knew my goals, all I could ask of myself is the discipline and hard work necessaryto achieve those goals.

CA: Tell us about your experience in the Olympic Trials.

BL: It was my best Olympic Trials EVER! I enjoyed every bit of my time while in Eugene, aswe all know that Eugene is the place to go if you're looking for real fun in track and field.

CA: Tell us about your high school experiences in cross country. How were yourexperiences in college and then open competition?

BL: It was during my sophomore year in high school when I participated at the Inter-ClassCross Country event. I remember running hard against the seniors and those that weremore talented than I was. In that competition, I was the first runner for my class, andbecause of that, I was put in the official school cross country team for the districts.

The college cross country experience is one of the lasting memories you'll always havefor so many years after you graduate. You learn to be a part of a team and put your team's

Interview:Bernard Lagat


Events: Middle Distance

Height: 5’8’’

Weight: 134pounds

Personal Records: 1500m – 3:26.34 (2001)

3000m – 7:32.43iAR (2007)5000m – 12:59.22 (2006)

Mile – 3:47.28 (2001)

Birthday:December 12, 1974in Kapsabet, Kenya

Current Residence:Tucson, Arizona

College: Washington State University 1999

Coach: James Li

Agent: James Templeton

Club: Nike



interest first. In college, I was one of the strongest front runners in the team, and sincecross country is a team event, I depended on my teammates for success, as they dependedon me, as well. I established good relationships with all my teammates, because I knewthat a team united would be the toughest out there.

CA: What keeps you sane during training? Favorite music? Favorite books?

BL: Thinking about running and imagining what my top competitors could be doing in theirtraining; [I ask] are they training harder than I am? And if so, are they more prepared thanI am? These are silly stuff, if you come to think about it, but it gets me going even harderand faster than I'd like to in training!

CA: Do you train with a group or individually?BL: Mostly alone, but in tougher days, I workout with my buddy, Abdi, a.k.a. the BlackCactus.

CA: Do you have a favorite quote or a favorite song that gives you inspiration?BL: Training is hard, so I firmly believe that hard work leads to BIG SUCCESS!

Most important performances2008: 6th in 1500m semifinals at Olympic Games (3:37.79)…Olympic Trials 5000m and1500m champion (13:27.47, 3:40.37)…1st in 2-mile at Nike Prefontaine Classic(8:12.45)...1st in 1500m at adidas Track Classic (3:35.14)…1st at Rieti (3:32.75)…bests of3:32.75 and 13:16.29.

2007: World Outdoor 1500m (3:34.77) and 5000m champion (13:45.87)...USA OutdoorChampion 5000m (13:30.73) and 3rd in 1500m (3:35.55)…1st at Millrose Games(3:54.26WL)…1st in 3,000m at Birmingham (7:32.43iAR)…Runner-up at Reebok Grand Prixin mile (3:53.88)…2nd at Nike Prefontaine Classic in Bowerman Mile (3:50.56)...3rd in1500m at Sheffield (3:36.24)…1st in 1,500m at London (3:35.71)…3rd in 1,000m atStockholm (2:16.25)…ranked #2 in world, #1 U.S. at 1500m, ranked #3 in world, #1 U.S. at3,000m, ranked #4 in world, #1 U.S. at 5000m…bests of 3:34.77, 7:32.43i, 13:30.73.

2006: USA Outdoor 1500m (3:39.29) and 5000m Champion (13:14.32)… 2nd at adidasClassic (3:32.94)…1st at Nike Prefontaine Classic (3:51.53)…1st at Rieti (3:29.68 U.S.Leader)…1st at Rethymno (7:34.41 U.S. Leader)…1st at London (12:59.22 U.S. Leader)…3rdat Meeting Gaz de France Paris Saint-Denis (3:31.48)…3rd at Athletissima (3:32.19)…ranked #3 at 1500m, #9 at 5000m in the world and #1 in 1500m, 3000m, 5000m in U.S.by Track & Field News…bests of 3:29.68, 7:34.41, 12:59.22.

2005: 1st at Rieti 1500m (3:29.30, U.S. record, world leader)set U.S. Indoor records atPowered by Tyson Invitational (mile, 3:49.89 & 1500m, 3:33.34)…2nd at Oslo (3:48.38U.S. leader, #2 in world)…#1 at World Athletics Final 3000m (7:38.00 U.S. leader)...1st atWanamaker Mile in a Millrose and MSG record (3:52.87)...1st at Berlin 5000m (12:59.29U.S. leader)...ranked #2 in world, #1 U.S. at 1500m/mile, #5 in world (#1 U.S. at3000m)...bests of 3:29.30AR, 3:48.38 U.S. leader, 7:38.00 U.S. leader, 12:59.29 U.S.leader.

2004: Olympic 1500m silver medalist (3:34.30)…World Indoor Championships 3000mgold medalist (7:56.34)…1st at Brussels (3:36.24)…1st at Zurich ( 3:27.40WL)…ranked #1in world at 1500m/mile by T&FN…best of 3:27.40.

2003: World Indoor silver medalist (3:42.62)…1st at Millrose Games (4:00.36)…2nd atZurich (3:30.55)…1st at Stockholm (3:32.99)…1st at Modesto (3:40.66)…ranked #4 inworld by T&FN…best of 3:30.55.

2002: 1st at World Cup (3:31.20)…2nd at Grand Prix Final (3:30.54)…1st at Stockholm(3:31.38)…1st at African Championships (3:38.11)…2nd at Monaco (3:27.91)…ranked #2 inworld by T&FN…best of 3:27.91.

2001: Silver medalist at World Outdoor Championships (3:31.10)…ran third-fastest1,500m in history at Rieti (3:26.34)…ranked #2 in world by T&FN…best of 3:26.34.

2000: Olympic Games bronze medalist (3:32.44)…1st at Mt. SAC (3:54.97)…2nd at GrandPrix Final (3:36.88)…best of 3:28.51…ranked #3 in world by T&FN

1999: NCAA Outdoor 5000m champ ion(14:01.09)…NCAA Indoor mile champion(3:55.65)…NCAA Indoor 3000m champion (7:54.92)…3rd at Zurich (3:30.56)…ranked #4 inworld by T&FN…best of 3:30.56.

1998: Best of 3:34.48.

Training is hard, so I

firmly believe that

hard work leads to

BIG SUCCESS!!




Creating an outstanding new athletic facility is

one of the most daunting jobs a coach or athletic

director will ever tackle. It’s complicated, it’s time-

consuming, and it’s easy to make expensive

mistakes. That’s why, increasingly, schools and

other institutions are turning to design

professionals to help them transform ideas into

reality.

So, what’s the best approach to use when

meeting with an architect, landscape architect or

engineer? Good preparation is the key, according to

the professionals. Here, several of these pros offer

some of their best advice for those ready to embark

on a new athletic facility.

Define Your Needs: Find out exactly who will be

using the facility, when and for what sports. Talk

with them, and take plenty of notes. “How will the

facility be used? Just for competitive games, or for

everyday practice?” asks Ed Norton of Holcombe

Partners in Birmingham, AL. He adds, “Athletic or

facility directors should listen to the needs and

wishes of all the sports utilizing the facility. For

example, football coaches may want to use the

space in the D-zones for offensive or defensive

drills, while the track coach wants the area for field

events. Soccer coaches want the widest field

possible, which may restrict space for field events. If

space is limited, there will have to be

compromises.”

Have a Plan: Jack Kamrath of Tennis Planning

Consultants in Houston, TX, says, “In working with

educational entities, especially colleges and

universities, unquestionably the greatest need we

have seen since 1970 is for the facilities director and

director of athletics to develop a logical, long-range

master plan for each component of their athletic

facilities. Time after time, no one at the institution

understands the significance of stepping back and

taking time to consider the needs of all sports, both

men and women, in a single thought process.”

Know Your Numbers: The experts agree that, all

too often, prospective clients come to the table

without a realistic idea of costs. “Budget, budget,

budget,” says Brett Long of Brett T. Long Landscape

Architecture in South Lake Tahoe, CA. “Initially,

most school superintendents and facilities directors

are not aware of the costs of a new sports facility.

Many have become interested in upgrading from a

cinder track to synthetic or lawn fields to synthetics

because of grant money or a donation which

typically covers only a portion of these upgrades.”

Consider the Extras: Ed Norton advises his

clients to look into all the things that can drive up

costs. “Have maintenance costs been factored into

the budget?” he asks. “Is new equipment needed?

Is more labor required? Where will the equipment

be stored? Is the facility to be lighted? Is there a

concern with light spill into adjacent properties?

Working with Design ProsBy Mary Helen Sprecher

In working with educational entities, especially colleges and

universities, unquestionably the greatest need we have seen

since 1970 is for the facilities director and director of athletics

to develop a logical, long-range master plan for each

component of their athletic facilities.

–Jack Kamrath

Design Pros continued on page .



What will be the target seating capacity of the grandstands?” All these things, he

notes, should be made clear at the outset.

Know Your Land: Many clients know the size and location of the parcel of

land for the new athletic facility, but are unaware of how much land the facility will

actually take up. The good news, however, is that a design professional with

experience in sports facilities can work with the client to suggest options and

alternatives.

“Most school sports facilities are multi-use, which requires a designer who

has experience and understands the rules and special requirements of multiple

sports,” says Brett Long. “Facilities that include football, soccer, track and field

and other events can vary greatly in shape and dimension. There’s no single

template for multi-use fields, and a knowledgeable designer will work with the

client to provide a facility that maximizes the space use at the highest competitive

level possible.”

“Once the project starts, standard practice is for the client to provide

geotechnical, survey and program information,” says Tony Wood of the Beals

Alliance, Inc., Sacramento, CA. “Once a design professional has been contracted,

during the programming portion of the project, it is critical that the client provide

sufficient time with the project stakeholders to ensure that the project is being

designed, and ultimately built, to meet their needs.”

Know You Have Choices: Don’t just flip open the Yellow Pages. Research the

professionals who have sports facility–specific experience. “Seek the

recommendations of peers with projects similar to yours,” says Tony Wood.

“Don’t be afraid to ask them the hard questions. Ask what they liked or disliked

about the services they received and the facility they now have. Make sure their

goals going into the project match yours. Some clients are focused on price, some

on quality, and others on schedule. You want to be sure that whoever you select

to work with has goals that are aligned with yours.”

Furthermore, says Wood, be thorough in your questioning. “Ask the design

professional for examples of relevant experience and their role in the project. It is

a common practice for some designers to include beautiful photos of projects

that match the clients’ specific interest. They may have been ‘part’ of a team on

the project, but the important question is ‘What part?’ As an example, they may

have been responsible for the grading and drainage, while someone else was

responsible for the rest of the project.”

Don’t Cheap Out Where It Counts: Sometimes, trying to save a few dollars can

hurt more in the long run. Norton cautions, “The track base and pavement are not

a place to cut corners. Often a school district will volunteer the local municipality

to perform the paving to save money. A quality base and pavement are critical to

a successful track. The surface is only as good as what is beneath it. The base and

pavement should only be placed by a qualified company that has a strong history

in track construction.”

Know Something About the Process: Take the time to become educated in

choices about athletic facilities, including new trends in design, surfaces,

amenities and accessories. Contact professional associations and get

construction guidelines and publications (see “Note” below). An informed

consumer makes smarter decisions.

Note: The American Sports Builders Association (ASBA) is a nonprofit associationhelping designers, builders, owners, operators and users understand qualitysports facility construction. The ASBA sponsors informative meetings andpublishes newsletters, books and technical construction guidelines for athleticfacilities, including running tracks. Available at no charge is a listing of allpublications offered by the Association, as well as the ASBA’s MembershipDirectory. Info: 866-501-ASBA (2722) or www.sportsbuilders.org.

Design Pros continued from page .



CChris Solinsky is one of the new professional athletes in the U.S. His gutsy run in the U.S.Olympic Trials at 5000 meters, while it garnered him fifth in the Trials, garnered him the

respect of U.S. distance fans. He was the runner-up in the 3000m at the 2008 AT&T USAIndoor Championships, and he was the 2006 and 2007 NCAA Outdoor 5000m champion.

A five-time NCAA champion, Solinsky enjoyed a banner season in 2007, when he setpersonal bests in the 1500m, 3000m and 5000m. Solinsky won Wisconsin’s high schoolcross country state title as a sophomore, junior and senior. Solinsky was the 2002 Foot LockerCross Country Champion, while attending high school in Stevens Point, WI. Other SPASHgraduates include Olympians Suzy Hamilton and Curt Clausen. Solinsky won the race by 20seconds, tying the largest margin of victory in the race’s history. The Wisconsin High SchoolState Champion in the 3000m as a sophomore, junior, and senior, Solinsky broke the staterecord as a junior in 8:58.39, and won state title in the 1600 meters as both a junior andsenior. Solinsky was a history major while at the University of Wisconsin.

CA: What was your first experience in track or cross country?

CS: In elementary school we had an annual district track meet at the end of the year, andone of the events was “cross country,” which consisted of starting on the track, runningaround the soccer and baseball fields and then finishing on the track in front of all of theother elementary school kids from all the schools. In fifth grade, I decided to run it justbecause I had always done well in the [physical education class] mile. I ended up placingthird, and I was ticked off, because I have always been really competitive. The next year, Iconvinced a teacher at my school to start a running club after school, and a few nights aweek toward the end of the year, we would run a mile, running a few times around theschool block. That year, I was able to beat the defending champ and got my time down to6:00. I felt like I had won a huge title after that race, and it was awesome finishing first infront of all the other kids.


CS: I was fortunate to have two great coaches, Donn Benhke and Pat Leahy. In cross country,Donn would have us focus on doing high mileage (60–80), so we would be quite strong forXC. In track, Pat would have us focus on doing more speed work, which really helped me todevelop fully as a runner… I had the best of both worlds. I would often, as well, do tempo runson my own during the off-season to increase my strength for the coming season.


CS: I would say that I made the commitment to running after my sophomore year in highschool. I went to what is now the Nike Outdoor Nationals when it was held in Raleigh, NC.I ran the mile and 2-mile there, and my highest placing was 16th. That was kind of a wake-up call for me, and I decided that I really wanted to train my hardest and see just how far Icould push my body. I made it my mission to not only make Foot Locker, but to win it.Things kind of just took off from there.

CA: Tell us about your college coach. How did college differ from high school?

CS: Jerry Schumacher combined both Donn’s coaching strategies and Pat’s coachingstrategies into one coach. Our program was strength-based, but when it was time for speedtraining, we would hit that hard as well. The difference between high school and college wasthat my tempo runs went from 4–5 miles to 10–12 miles, and I went from running 5:00 pacefor the tempos to 4:50–4:40 pace by the end. Additionally, I went from training alone totraining with a group of guys that pushed me every day.

There was someone ready to run hard every day, so it took my training to a new level.

Interview:Chris Solinsky


Events: Middle Distance

Height: 6’1’’

Weight: 165pounds

Personal Records: 1500m 3:37.27 (2007)

5000m 13:12.24 (2007)3000m 7:36.90 (2007)

Birthday:December 5, 1984

Current Residence:Madison, Wisconsin

High School:Stevens Point (Wisconsin)

Area Senior High (SPASH), 2003

College: University of Wisconsin, 2007

Coach: Jerry Schumacher

Agent: Tom Ratcliffe

Club: Nike



CS: College training was a lot like high school training for me, just more intense and [with]higher mileage. I made quite the jump my freshman year, because I “upped” my mileageand intensity quite a bit from high school and saw immediate results. I was lucky that I hada good base from high school, so that I could step in right away and contribute to the team.It made such a huge difference being able to train with the quality of guys we had atWisconsin. Having success and good chemistry with a team makes quite a difference [for]enjoying training.

CA: What is the difference between being a college athlete and being a professionalathlete?

CS: Well, the best part is not having to worry about studying and exams. Now I have moretime to dedicate to my training. In college, I did whatever I had time for. Now, I can devotemuch more time to the little things. Additionally, my diet has improved drastically; incollege, I just tried to fill my stomach. I would eat frozen pizza 2–3 times a week and fill therest of the week with PB&J. Now I actually am able to afford healthier foods and have timeto cook real meals. I have found that I love to cook, and I’m actually pretty good at it. Plus,it does not hurt to get paid for something I’ve always loved to do.


CS: Well, I wish I had a great storybook story about my experience in the Olympic Trials,but unfortunately, they did not go as I had hoped. I was more on top of my running than Ihad ever been previously in my career and was full of confidence and hope entering thismeet. I was able to navigate the rounds easily and set myself up for a great final. I madethe mistake of thinking that what I did in college would work in the Olympic Trials Final.Boy, was I wrong, and what a bad time to learn that lesson. I took the lead with a K to goand began to run 0:58 and 0:59 for the next two quarters. Unfortunately, four guys wereable to stick with me, and with 150 meters [to finish], I had nothing left to fight offchallengers, and I was passed by them all. I ran my last 200 [meters] in 0:31. I was able tomake everyone hurt, because everyone except Bernard Lagat was only able to run 0:29 orslower. I just did not have anything left to do the same.

CA: Tell us about your high school experiences in cross country. How was it in collegeand then open competition?

CS: My experiences in cross country varied in high school and college, because I had afairly successful team in high school, but we were never invited to the big national meets.This meant that I had to travel alone a lot during high school. In college, I was on arguablyone of the best teams in the country, as we never finished lower than second at the NCAAmeet. I valued being on a successful team far more than traveling and going to meetsalone. Accomplishing goals with a team is far more satisfying than achieving my ownindividual goals.

CA: How are you with speaking to young athletes on your experiences? What wasbiggest mistake in high school sports?

CS: I really enjoy speaking with younger athletes about what I have learned throughout mycareer. I love to give back to the running community. I have always said I want to make along-lasting impact on the running world, whether it is through my legs or throughsomeone else’s legs. I would say that the biggest mistake in high school sports, specific torunning, would be that coaches are too afraid to allow their kids to train hard because ofthe fear of having their athletes “burn-out.” Burn out only happens when the athlete losesinterest; if the athlete trains hard, they will not burn out physically, just mentally. In fact,that athlete will accomplish a lot and have a great base for the future. Coaches are toofocused on “saving” their athletes for college, when what they should be worried aboutpreparing them for college and beyond.


CS: I would say that training with my training partners and friends is what keeps me saneduring training. Also, I am a very goal-oriented person, and I focus and think about what I wantto accomplish the upcoming season. It is always enough to keep me pushing when I am tiredor otherwise not wanting to run. I actually like every kind of music, especially rap and R&B. Iknow [that is] not common for a kid from central Wisconsin, but it gets me fired up to run andrace. My favorite book is the 16th Round by Reuben “Hurricane” Carter. It is a great book thatis about a heavyweight champion boxer wrongfully accused of a murder because of his skincolor. It is a true story. I really enjoy it, because I am a Civil Rights History major.


I love to give back

to the running

community. I have

always said I want to

make a long-lasting

impact on the running

world, whether it is

through my legs or

through someone

else’s legs.



CA: Finally, tell us about your training group. Do you run together every day? Do yourun on your own at all anymore?

CS: The training group we have consists of seven people, all of whom have reached a highlevel in our sport and are all working together to reach even higher heights. Our groupincludes: Matt Tegenkamp, Simon Bairu, Jonathon Riley, Tim Nelson, Evan Jager and DanLincoln, and of course, myself. We run together whenever it works out, which is quite often.We do training camps where we run together virtually every run, but there are times that youneed to get out and run on your own. I have never been one to run alone, as I like thecompany of others on my runs. There are times that I need to get out and run alone and letoff some steam when I get stressed or upset about something. I call these venting runs.

CA: One more finally, do you have a favorite quote, a favorite song, that gives youinspiration?

CS: Well, I have a few quotes that I think of when I am training, racing or just needmotivation. The one that I am using for this training period and upcoming season is kind ofcorny, but my dad told me it [was from] when I was a junior in high school and trying todefend my state cross country title from the year before… “A hungry dog hunts harder.”There is always someone out there that wants it just as much if not more than you, and ifyou are at the top, it can be easy to get complacent, so always remember there is someoneout there trying to take you down. This year, I am the one who is hungry, and I am lookingto make a big splash and create some noise this year. Another quote that I have alwaysliked is “Weakness is not my strength.” In terms of the song, I have always liked Nelly’s“No.1.” It has been on my warm-up mix since I was a sophomore in high school.

Most important performances2008: 5th at Olympic Trials (13:32.17)

4th in 2-mile at Nike Prefontaine Classic (8:15.77)Runner-up at NCAA Indoors 3000m (8:03.80)

2007: NCAA 5000m champion (13:35.12)7th at USA Outdoor Championships (13:39.83)1st at Oordegem (3:37.27PR)3rd at Sheffield (7:36.90PR)4th at Heusden (13:12.24PR)Bests of 3:37.27PR, 7:36.90PR, 13:12.24PR

2006: NCAA Outdoor 1500m champion (14:11.71)12th at USA Outdoor Championships (13:47.24)Ranked #10 in U.S. at 5,000m by Track & Field NewsBests of 13:27.94, 7:54.73i

2005: 10th at USA Outdoors (13:37.35)8th at NCAA Outdoors (13:51.36)Bests of 13:37.35, 7:53.14

2004: DNF at NCAA OutdoorsBest of 13:42.44


There is always

someone out there

that wants it just as

much if not more

than you, and if you

are at the top, it can

be easy to get

complacent, so

always remember

there is someone

out there trying to

take you down.

Your daily updates on the latest in track & field, cross country, road racing, and marathon running. Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)


Victah [email protected]

G L O B A L P E R S P E C T I V E S



On September 28, 2008, at the real,– Berlin Marathon, 35-year-old Haile Gebrselassie broke his own world record for the marathon,and became the first man to break two hours, four minutes with his time of 2:03:59.

He had company until about 36 kilometers, and then ran the final 6 kilometers alone, almost a year to theday after setting his first marathon world record of 2:04:26 on the same fast Berlin course. In that oneyear, Gebrselassie lowered Paul Tergat’s previous world record of 2:04:55 by nearly a minute.

“I am so happy, ” he told Pat Butcher of England’s Financial Times after his most recent record. “Every-thing was perfect—the weather, the pacemakers. Two weeks ago, I had a little problem. I ran 20K fortyseconds faster than in my preparation last year. But I had some cramps and missed a week’s training.I started again a week ago and had some doubts today, but not at the end. This [Berlin] is my luck city.”

This was Gebrselassie’s eighth marathon and his 26th world record ranging from two miles indoorsto the hour-run on the track, to the half marathon on the roads. Geb has eclipsed his hero, PaavoNurmi, in the number of ratified world records he has set. But few know that Haile’s ventures intothe marathon are not new; in fact, his first marathon dates back two decades.

Twenty years ago…

All of 15 years old, a young Ethiopian made his way to the capital city of Addis Ababa insearch of his first race. There was one race that weekend—a marathon. 26.2 miles.Wearing boots, the young Haile Gebrselassie ran two hours, forty-eight minutes. “Ifinished because there were no cars on the course. I had no choice,” recalled Hailein his interview with Pat Butcher.

Like his hero Nurmi, Gebrselassie twice won the Olympic 10,000-meters gold medal.His wins in 1996 and 2000 stand as two of the classic distance races. The crowds inAtlanta and Sydney were treated to two of the world’s greatest distance runners—Paul Tergat of Kenya and Gebrselassie of Ethiopia—battling it out over 25 laps.

In the 1996 Olympic 10,000 meters, Haile reached the halfway mark in 13:55.22, and thenran the final 5,000 meters in 13:11.5. It took his final steps and a brutal 57.5 final 400meters to win over Tergat, 27:07.34 to 27:08.14.

In 2000, in Sydney, it again came down to Tergat and Gebrselassie, with thefinal 400 meters run in 56.56 and the last 200 in 26.0! Haile ran 27:18.20to Tergat’s 27:18.29, a finish margin closer than that of Maurice Greeneand Ato Boldon in the 100 meters! With his race in Sydney, which for-

mer Runner’s World publisher George Hirsch called perhapsthe best distance track race of all time, Gebrselassie

joined Nurmi, Emil


Victah [email protected]



Zatopek, and Lasse Viren as winners of two Olympic 10,000-meter titles. It was also the most closely contested distance race in Olympichistory, with gold and silver determined by just 9/100ths of a second!

Three years later, in London in 2003, Gebrselassie tackled his first serious marathon and found himself up against Khalid Khannouchiand Tergat. Some running experts thought that perhaps Haile had waited too long to try the marathon, not knowing about his youthfuladventure at age 15. Some thought that his track stride would hurt him over the marathon distance.

Khannouchi ran 2:05:38 to break his own world record. Tergat finished 10 second back in second, and Gebrselassie was third in an im-pressive 2:06:35. So much for the experts.

Haile ran Flora London in April 2006, and was in the race most of the way, but faded to finish ninth in 2:09:05. In September 2006, heran Berlin for the first time and won. On world-record pace for 35 kilometers, he finished in 2:05:41. In London in 2007, Haile lookedgreat for 30 kilometers, and then dropped out, his first DNF. It was later determined that he had developed an allergy.

Haile returned to Berlin in 2007, the race where he had his first marathon win the year before, and he was a changed man. Running withpacemakers until 36 kilometers, Haile again ran alone over the final kilometers. He was focused and he kept on task. He was determinedin this, his seventh marathon, to get the world record many thought him capable of. He did just that, running a stellar 2:04:26 andknocking 29 seconds off Tergat’s four-year-old record.

At Beijing in 2008, in his fourth Olympic 10,000-meters final, Gebrselassie ran the last 5,000 meters like the old days. The problem wasthat there were still five runners with him. His countrymen Kenenisa Bekele headed for gold, setting a new Olympic record of 27:01.17,and Sileshi Sihine claimed the silver in 27:02.77. Haile fought valiantly for third but was outsprinted by Micah Kogo of Kenya, who tookthe bronze, and Moses Madai of Kenya and Zersenay Tadesse of Eritrea, who finished fourth and fifth, respectively.

Gebrselassie finished a gallant sixth, in 27:06.68—faster than his win in Göteborg at the World Championships and both of his Olympicgold medals. Afterwards, Haile smiled and noted to the media, “If I could have run the first half of the race faster, I could have medaled.”The pace had been 13:48 for the first half and 13:13 for the second half!

Another Berlin marathon, another record!

Haile obviously recovered from Beijing well, as his second world record in one year over the same Berlin marathon course—his eighthmarathon, and his 26th world record—attests. And as he said, “I am so happy.”

On November 30, 2008, Haile Gebrselassie ran a 15 kilometer race in 42:20 in Sydney, Australia. On January 16, 2009, Haile ran 2:05.29 forthe Dubai Marathon, running the last fifteen kilometers into blinding winds, after having battled torrential rains the entire course. In 2009, hehas plans to race the half marathon on March 14 in The Hague, a world record attempt at 20k and the hour run in Hengelo on June 1, andhe has ruled out the Berlin World Championships. " I no longer race for world championship medals, I now race for fast times."

How long will Haile compete? When asked that question in January 2009, Haile said that he will never retire! And why not, in 2016, he willonly be 42!


Victah [email protected]: Larry Eder; Design/Layout: Alex Larsen; Editor: James Dunaway; Proofreader: Christine Johnson;

© 2008 by Shooting Star Media, Inc. All Rights Reserved. No part of this article may be stored, copied,

or reprinted without prior written permission of Shooting Star Media, Inc. A version of this story first

appeared at www.RunBlogRun.com and is reprinted here with permission. 23Coaching Athletics Quarterly - Winter 2008/2009



The 10,000 meters is one of the events in which American men have had little recentsuccess. Since Billy Mills won the Gold medal in 1964, we have been shut out of

Olympic medals. The recent domination of this event by Africans has many peoplebelieving that these East African runners have a genetic advantage and that European andAmerican distance runners will never succeed against these talented and intimidatingathletes. The world recordholder, Kenisa Bekele, combines a devastating kick withunbelievable strength. Can American athletes compete at this level? I would argue thatthey can. We only need to make a few changes in our focus and training.

When I was a competitive athlete, I did a repeat 600 workout, where I would run myfirst 600 at my 10K race pace and finish my last 600 at 1500 meter race pace. I knew I wasready for a good 10K when I could run my first 600 10 seconds slower than my last 600. Inother words, my 10K race pace was 10 seconds slower than my 1500 meter race pace whencovering 600 meters. After examining the personal records of a few top athletes, I havefound that this is true for most 10k men (I have not yet done a similar comparison forwomen). For example, of all the athletes I could find 1500 PRs for, Kenisa Bekele is thefastest 10K runner at 1500 meters with a PR of 3:32. At this pace, he is covering every 600meters in about 1:24.8. Using my 10-second guideline, this would mean that his 10K PRwould be about 26:20 (his actual PR is 26:17). Haile Gebrselassie’s PR is 3:33, which isabout 1:25.2 and would give him a 10K PR of 27:26 which equals his actual PR.

How do the Americans stack up? Galen Rupp has a 1500 PR of 3:44 or about 1:29.6,which would give him a PR in the 10K of about 27:40 (actual PR 27:33). Dathan Ritzenhiemhas run the 1500 at 3:43, equating to a 10K predicted time of 27:33 with an actual PR of27:35. Jorge Torres has run about 3:42, which would give him a projected PR of 27:28 withan actual PR of 27:42. I was unable to find a 1500 PR for Abdi Abdirahman. The only runnerwho seems to exceed this limit by much was Meb Keflezighi. He has a 1500 PR of 3:42.Doing the math with this PR gives a 10K of 27:28, yet Meb has run 27:13.

If we assume this 10-second rule is true for everyone, it would indicate that American10K runners are doing pretty well given their 10K potential. In fact, Rupp ran 27:35 at theOlympics which is 5 seconds faster than his 1500 PR would predict, which, I believe, wasone of the best performances in the entire race. But, Galen couldn’t be in a fight for a medalsimply because his foot speed over 1500 is not at the same level as the world’s top 10Krunners. I think that Alberto Salazar, Galen’s coach, knew this was true, which is why Galenran so many mile races this last indoor season.

What does this all mean? If we are limited in the 10K by our 1500 meter ability, we arenot going to see American men medal at 10,000 meters in the Olympics until we get 3:35or faster 1500 meter athletes running the 10K. Unfortunately, American men considerthemselves 1500 meter runners if they can run 3:40. Most of these athletes shouldprobably be 10K runners or even marathoners. Many of our 800 runners should be runningthe 5K or 10K, and even some of our 400 men should be running the 800 or 1500. Wesimply don’t have our athletes running the events they should run.

Additionally, I think our training programs are focusing too much on distance and notenough on speed, power and biomechanics. Coaches are so focused on developingstrength that they forget to develop the speed necessary to compete at the world classlevel. Jim Hunt, my old coach, believes speed work should be incorporated in all trainingphases and that biomechanical training needs to be incorporated in high school andcollegiate programs. Making both of these changes would improve the next generation’s1500 times and with it their 10K potential.

Unfortunately, I find resistance to these ideas among many high school–levelcoaches. There are “old school” beliefs that changing the form of an athlete iscounterproductive and that people run in the most efficient manner for their own bodies.If this is true, why do we change long jumpers’ form or discus throwers’ form? Wouldn’tthey also throw and jump in the most efficient manner for them? I have noticed, however,

Success in the10,000by Dan Grimes

Too many runners

do not move up in

distance at a young

enough age to be

competitive at the

world level.

Photo by: Giancarlo Colombo, PhotoRun.NET



that the finalists in the Olympic 800,1500, 5000 and 10,000 run with thesame basic mechanics. They have theirfeet under their center of mass, andthey have a very quick turnover rate. Ifthis is the proper way to run and wedon’t teach our young athletes to havethis form, what are their chances ofmedaling in the Olympic games?

As I see it, there are at least fourthings that need to be done:

1) Emphasize biomechanical trainingfor youth, prep and collegiate levelrunners. Our high school–levelcoaches need to learn the basics ofbiomechanics, and they need to knowand teach drills that develop propermechanics.

2) Move our top 1500 meter runnersup. Bernard Legat fits this mold well, yethe is African–born and some might wantto leave him out of this conversation forthat reason. Will this idea work with ournext–fastest finishers from the Trials? Iam not sure since both Leo Manzanoand Lopez Lamong are not yet sub 3:35

runners. I can only think of one athletewho fits this mold. Matt Tegenkamp hasa 1500 PR of 3:34, which gives him a10K potential of about 26:30.Interestingly enough, Matt was veryclose to medaling in the WorldChampionships 5K in 2007, the onlyAmerican–born male to get close to thatin a number of years. Will Matt move tothe 10 and could he be competitive atthat distance? Alan Webb’s potential isalso interesting.

3) Develop our top 10K runners’ 1500speed. Is it possible for an athlete likeRupp to develop a 3:34 1500 abilitywhen he is training as a 10K runner? Isthere a system that can develop both thespeed and strength necessary forOlympic medals? I believe this ispossibile. We have found that Americanrunners do not develop at as young anage as East Africans. We have no 18-year-olds running 27:00 for the 10k. Our toprunners are working so hard to catch upto the strength of these African athletesthat we concentrate only on highmileage. Is it not possible for Americanrunners to work on drills, biomechanics

and power even as they develop thatmileage strength? Should our toprunners be combining plyometrics,speed development and form drills withthe long runs of a marathoner?

4) Finally, for the future of the sport,we need to develop a third option:change our thinking about what kind ofspeed is necessary for successful 10Krunning. We need our top high school800 runners to be thinking of the 10 asan option right out of high school. And,we need our high school and collegiatecoaches working on developing thespeed potential of our top young talentby working on biomechanics andpower, as well as endurance. Too manyrunners do not move up in distance at ayoung enough age to be competitive atthe world level. Many great distancerunners are running the 800 and not the5K or 10K. How many Olympic Trials 800meter qualifiers should have beenrunning the 10K? If we can change thethinking of the next generation ofrunners, we might have some 10Kathletes with the speed necessary to bepotential medalists.



Kara Goucher won the 10,000 meter Bronze medal in 2007, in Osaka, Japan. Her runs inEugene, OR at the Olympic Trials resulted in a second place in the 10,000 meters and

a last stretch run over 5000 meters. In Beijing, Goucher took tenth in the 10,000 meters.Her debut marathon, at the ING New York City Marathon, garnered a phenomenal thirdplace with the illustrious Paula Radcliffe winning.

CA: What was your first experience in cross country?

KG: I first ran cross country in the seventh grade. I only joined, because I needed to be ona sports team to win an award, and I went to volleyball tryouts and hurt my wrist bumpingthe volleyball. Cross country had no cuts. My career was born.


KG: I only ran 25-30 miles a week in high school. I didn’t run on the weekends unless wehad a race. But, my workouts were quality. I was on a very good team, and we pushed eachother during workouts.


KG: I was always committed to being the best runner I could be, but it wasn’t until collegethat I turned all of my focus to running. Before that, I was a multi-sport athlete and involvedin a lot of stuff at school. But, in college, I really gave my running 100% commitment.That’s why I had such a jump in my performances from high school.


KG: College training was very hard. It was a big transition for me. In high school, I neverran more than seven miles at once. In college, our program was built around our long runs.That was the most important run of the week. I suffered through the first year, running 10miles felt like an eternity! I got injured a lot, but by the end of my sophomore year, I startedto get stronger, started to adjust to the longer runs, and started to enjoy working so hard.

CA: What is difference between running in high school and running in college?

KG: There were lots of differences. For one, I was just running a lot more…more miles, goingto lift weights; it was a bigger commitment than it had been in high school. Running in highschool was a very social thing for me. All of my best friends ran. We talked about everythingon runs. We laughed and cried. It was my favorite part of the day, go[ing] to practice withmy friends. I was friends with the girls on my college team, but we were much more serious.We were training to train, not to hang out. In college, running was the only sport I did. Inhigh school, I also skiied, played soccer, and danced. So, in college, running was it! It tookmore focus and dedication. It was different, but I still loved it. Aside from a few years ofinjury right after college, I have always loved my running.


KG: The Olympic Trials are the highlight of my track career. I enjoyed that experience morethan I did the Olympics. Running in Eugene, in front of thousands of people who knowrunning was a thrill! I was never super nervous, just enjoying the crowds and races. It wasawesome. Winning the 5k there is my favorite track moment I have ever had. It was simplyamazing, and I still get emotional when I think about it!

Interview:Kara Goucher


Events: Middle distance

Height: 5’7”

Weight: 120 pounds

Personal Records: 1500m – 4:05.14 (2006)

5000m – 14:55.02 (2007)3000m – 8:41.42 (2006)

10,000m – 30:55.16 (2008)

Born: July 9, 1978, in Queens, NY

Current Residence:Portland, OR

High School: Duluth East High School (MN) 1996

College:University of Colorado 2001

Coach: Alberto Salazar

Agent: Peter Stubbs

Club: Nike



CA: Tell us about your high school experiences in cross country. How were yourexperiences in college and then open competition?

KG: High school cross country still stands as my favorite cross country racing I have everdone. The friendships I made during those years have stood the test of time. Those girlsare still my best friends to this day. We loved being together, training together, and racingtogether. All performances were judged on how the team did. It didn’t matter if I won theindividual title at a meet; all I cared was if my team won. It was a sisterhood that we havecarried on to our lives now. In college, things became more individualized. This was, attimes, difficult for me. I had to adjust to “me first, team second.” I loved college, but it wasthe beginning of a shift to caring more about myself than my teammates. As a professional,it’s all about yourself. Running at World Cross [Country], you get a taste of that team aspect,but at USA’s [Cross Country], it is entirely about you. It’s still fun, still a rush, but that teamsharing experience is gone.


KG: I watch a lot of TV shows when I run on my Alter-G treadmill or work out on my ellipticalmachine. In fact, I often measure how long I am going to go by episodes. For instance, Imight go for a run that is two episodes of “The Office,” or maybe I’ll do an elliptical workoutof one episode of “Sex and the City.”

I also always have new lists on my iPod. I go to the top 100 songs on iTunes and I allowmyself 10 songs. I have so many playlists! And they are all titled for what I am training for.For example, I have Olympic Trials ‘08, Beijing Bound and NYC on my iPod right now.

CA: Do you train with a group or individually?

KG: I do a lot of running by myself or with one other person. I just came off a training blockwhere I was training for the marathon. For all hard runs, I had a pacer, usually my husband,Adam, and my coach would bike with me as well. When I train for track, I usually have amale pacer. I do train with Amy Yoder Begley and Ari Lambie when our schedules work outtogether.

CA: Do you have a favorite quote or a favorite song that gives you inspiration?

KG: One of my all time favorite quotes is by Henry David Thoreau:

Go confidently in the direction of your dreams. Live the life you have imagined.

I love that quote. Be confident in what you want. Anything you imagine can come true.

Most important performances:2008: 9th in 5000m (15:49.39) and 10th in 10,000m (30:55.16) at OlympicGames...Olympic Trials champion in 5000m (15:01.02) and 2nd in 10,000m (31:31.72) ...3rd in 5,000m at Nike Prefontaine Classic (14:58.10)…4th at adidas Track Classic(9:00.53)...3rd at NYC Marathon (2:25:53). 2007: USA Outdoor 10,000m runner-up(32:33.80)…3rd in 10,000m at World Outdoors (32:02.05)…8th in 1,500m at Pre Classic(4:10.29)…3rd in 3000m at Rieti (8:34.99)…3rd in 5000m at Berlin (14:55.02)…ranked #3 inthe world (#1 U.S.) at 10,000m, #2 in the U.S. at 3000m and #4 in the U.S. at 5,000m byTrack & Field News...bests of 32:02.05, 8:34.99 and 14:55.02. 2006: USA Outdoor 5,000mrunner-up (15:14.13)…11th in 1500m at Rieti (4:05.14PR)…1st in 1,500m at Eugene(4:14.23)…3rd in 3,000m at World Cup (8:41.42PR)…2nd in 3,000m at adidas Track Classic(8:55.05)…5th in 5,000m at Naimette-Xhovemont (15:08.13PR)…3rd in 10,000m at Helsinki(31:17.12PR)…ranked #1 in the U.S. at 10,000m and #2 in the U.S. at 3000m and 5000m byT&FN…bests of 4:05.14, 8:41.42, 15:08.13 and 31:17.12. 2005: bests of 4:12.31 and 15:17.55.2004: bests of 4:16.48, 9:14.77 and 16:30.35. 2003: bests of 4:11.17 and 15:42.97. 2002:did not compete 2001: 7th in 5,000m at USA Outdoors…7th in 5,000m at NCAAOutdoors…bests of 4:27.54 and 15:41.77. 2000: Won Big 12 Cross Country Championships(19:38)... Won 3000m (9:02.15) and 5000m (15:54.30) at NCAA Outdoor Championships...8th at Olympic Trials 5000m (15:34.47)... won NCAA Cross Country... ranked #8 in U.S. in5000m by T&FN... bests of 4:12.15, 8:54.82 and 15:28.78. 1999: Won Big 12 XCChampionships (16:48)... 9th at NCAA XC Championships (16:58.40)... runner-up at NCAAOutdoor 3000m (9:29.89)... 4th at Big 12 Outdoor 5000 (16:57.31)... 3rd at Big 12 Outdoor3000 (9:41.38)...7th at Mt. SAC Relays (4:28.37)... bests of 9:16.53 and 16:57.31. 1998: WonBig 12 3000m (9:32.55)... 7th at NCAA 3000m (9:23.45)... best of 9:23.45. 1997: 3rd at Big12 XC Championships (17:40)... 9th at Big 12 3000m... bests of 4:59.42 (mile) and 9:55.89. 1996: 11th at Big 12 XC Champs... best of 18.25 (cross country).

It didn’t matter if I

won the individual

title at a meet; all I

cared was if my team

won. It was a

sisterhood that we

have carried on to

our lives now.



REVIEWSREVIEWS

Running shoes are released on schedules that don’t always coincide with our publication deadlines. Some shoes don’t distinguishthemselves immediately during the testing process and are squeezed out by our space limitations. Here we feature seven such shoesthat are definitely worth a look as we close out 2008 and get started in 2009.

Aetrex Zoom Runner Motion Stabilizing (Moderate)Known for their orthopedic expertise, Aetrex’s latest round of running shoes

makes a noticeable leap forward.Though the shoes are a bit heavier

than most on the market, runnerslooking for good stability and cush-

ioning are treated to a level of customization not available else-where. Aetrex’s in-store computerized fitting system allows users tolocate their pressure spots and then tailor a personalized cushion-

ing layer that sits under the innersole. Each new round of shoeshas been better than its previous offering, leading to better accept-ance by both dealers and consumers. To find a dealer, visit Aetrex

on the web at www.aetrex.com/html/dealers.shtml.

“Very stable, felt totally secure during my runs in these. Fit well, had good comfort.I was impressed with the performance. Easily an 8 out of 10.”

Price: $130 Sizes: Men 7–13,14 (M,W widths); Women 5–11,12 (M,W widths) Weight:14.3 oz. (M’s 11); 11.9 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feetwith moderate overpronation

Year-End Wrap-Up by Cregg Weinmann

Nike Equalon 3 Motion Stabilizing (Maximum)

The third round of the Equalon is the best yet.The combination of fit, stability, and especially cushioning has made it a

more versatile shoe. The upper isbreathable mesh with radiating

overlays that have been reduced insize to shave weight. The medial side features supports stitched

directly into the midsole to shore up the foot. Thanks to a reformu-lation of the foam, the midsole has a softer feel and flexibility hasbeen improved significantly. The outersole is the proven combina-

tion of BRS 1000 and Duralon that provides the traction and durability expected from the Bowerman line. The plush interior

and improved innersole round out a satisfying package. It’s avail-able in gender-specific versions to ensure that everyone searching

for stability can find the fit they need.

“I’m truly impressed. Out of the box, I wore them on a 17-mile run, and had aslight hot spot, but since then every run has been a pleasure. Improved cushion-ing, great stability and support; this one was done right.”

Price: $135 Sizes: Men 6–13,14,15; Women 5–10,11 Weight: 12.8 oz. (M’s 11); 10.9oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with moderate to maximumoverpronation

adidas adiStar RideNeutral (Soft)

The adiStar Ride replaces the adiStar Cushion,and hearkens back to the neutral shoes

that carried the name Ride. Its mis-sion is to provide cushioning andride along with the adidas fit that neutral runners expect. The upper

has improved forefoot fit, thanks to abroader base and upper cut to match, including an airy mesh andliberal use of HF-welded overlays in the forefoot and at the top of

the eyestays. The midsole is well cushioned, leaning to the softside without feeling mushy. The ForMotion cassette works its magicto enhance stability and add to the “adidas” feel for the road. The

adiWear outersole is durable, and a central forefoot layer ofblown rubber cushions the toe-off.

“The adiStar Ride lives up to its name, providing plenty of springiness and de-cent stability compared to other adidas models. This shoe gave me a very cush-ioned and squishy ride, but not as much responsiveness —a Lincoln instead ofa Volkswagon.”

Price: $125 Sizes: Men 6.5–13,14; Women 5–12 Weight: 12.1 oz. (M’s 11); 10.0 oz.(W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

Reebok Verona KFSNeutral (Firm)

The Verona KFS is one of several neutral shoesfrom Reebok, each staking its ownclaim in the neutral range. The firm

ride offers responsiveness with agood measure of cushioning, in con-

trast to the variety of softer shoes avail-able on the market. The upper features the

proven KFS inserts which provide a snug but forgiving fit courtesyof the open stretch mesh. The DMPRTek outersole is durable while

adding a measure of cushioning. The interior offers comfortabletouches in the Ortholite innersole with a smooth microfiber cover,a DMX Strobel board, PlayDry lining to wick away moisture, anda foam collar that conforms to your anatomy. Overall, runners will

find good value in the Verona KFS as it features durability, cushioning, fit, features, etc., expected in the KFS line.

“The fit is great. I like my shoes loose and these were roomy up front. WOW!Do they ever have bounce. I thought I was on springs. It has surprised me thatthe bounce is as good as the first day, very durable. Great stability for the rideit affords. They are average weight, but I would run a full marathon in these.Overall, I was very impressed.”

Price: $90 Sizes: Men 7–13,14; Women 5–10,11,12 Weight: 12.8 oz. (M’s 11); 10.7 oz.(W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

Cregg Weinmann is footwear and running products reviewer for the Running Network LLC. A competitive runner for the past 43 years, he also has coached runners at all levels for over 25 years. He can be reached at [email protected].

Copyright © 2008 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of the Running Network LLC. Reprinted here with permission.



REVIEWSREVIEWSBrooks Ghost

Performance (Neutral)Brooks’ support of road racing and track & field has influenced the im-

provement in its footwear line. It has a good tradition in the Per-formance category, but hasn’t offered anything new since

the Burn III a few seasons back. With the introduction ofthe Ghost, that wait is over. Significantly different from the

three versions of the Burn, the Ghost starts with an upper ofcool open mesh with supportive overlays that fan out over the fore-

foot so as not to impinge on toeroom. The midsole is MoGo with its resilient ride. TheSprung Last introduced in Brooks shoes last spring is used here for its energetic, rolling toe-

off with deep flex grooves for flexion. However, some may feel that there’s less forefootcushioning than usual. The outersole is durable HPR carbon rubber with blown rubber in

the forefoot. All in all, this is a pretty good re-entry into the category for Brooks.

“This is a good, solid shoe. I will say that it took me awhile, at least 30 miles, to get used to the feel. Once I got used it, I liked these shoes a lot better than when I first wore them. Good for shorter/medium runs, sayup to about 8 miles or so, any longer [and] the thin cushioning up front would become an issue.”

Price: $100 Sizes: Men 8–13,14,15; Women 6–12 Weight: 11.7 oz. (M’s 11); 9.9 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

New Balance 749 Performance (Stability)

Stable performance shoes have been a strength of New Balance, withthe 900 series leading the way. With the 749, new to the

New Balance line, it now offers stable, well cushionedperformance by building on the cushion that used to beavailable only in the pricier 900 series. The upper is a

cool, open mesh, with the required support provided by fairlyminimal overlays. The midsole is a cushy formulation of ACTEVA which offers a good

blend of bounce and durability. The fit is geared toward the medium-arched foot, but canaccommodate arches that are a little higher or lower, as well.

“Very snug without being tight. Just right for tempo runs and moderate days. Not the best for really longruns. The biggest surprise is that the shoe is totally board-lasted (no foam board). I think it would benefit theforefoot cushioning if it had that extra layer. The insert is really well crafted and thought out—nice paddingin the heel, thinner toward the front and ventilated. Highly recommended.”

Price: $80 Sizes: Men 7–13,14,15,16 (D,2E,4E); Women 5–11,12,13 (B,D) Weight: 11.6 oz. (M’s 11); 9.6 oz. (W’s 8)Shape: semi-curved For: medium- to high-arched feet with mild overpronation

ASICS GEL Trail Sensor 2 WR Trail

The Trail Sensor began as a heavy-duty trail crusher, though it was a lit-tle too much trail crusher, not quite enough of a trail cruiser.

Round 2 of the Trail Sensor rectifies that imbalance. Themidsole has a more responsive feel with better flexibility,

but doesn’t sacrifice the protection of the original. Theupper features an asymmetrical lacing design attached to an

internal sleeve that improves the midfoot fit. The protection extends tokeeping the foot dry courtesy of its water-resistant treatment, as well as the upper’s ability

to handle scuffs from trail debris. The traction is well suited to the trail, with segmented lugsto adapt to uneven surfaces, but even pavement is easily managed.

“Fit feels great with good cushion on trails or even the roads. More of a responsive feel than a bouncy feel.The lacing system provides a great secure feeling, and the sole adapts to the trail well with great traction. It is a little heavier than norm[al], but it is rugged.”

Price: $110 Sizes: Men 7–13,14,15; Women 6–12 Weight: 14.7 oz. (M’s 11); 12.5 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to mild overpronation �

Year-End Wrap-Up

The Running Network LLC has represented many of the finest regional and national specialty running magazine publishers since 1986. In 2009, we will

represent twenty-four print titles andtwenty-six web titles, showcasingthe best running magazines andwebsites in North America! Don’tmiss our twenty-six websites at www.runningnetwork.com!

American Track & FieldAthletics

Athletes OnlyAustin Runner

California Track & Running NewsCoaching Athletics Quarterly

Club RunnerColorado Runner

Foot Notes (Long Island Road Runners)

Get Active! Latinos CorriendoMichigan Runner

Missouri Runner & TriathleteNew England Exchange

New York RunnerRacing South

Run MinnesotaRunning Journal

RUNOHIOThe Winged Foot

Track & Field NewsUSATF’s Fast Forward

Winged M (MAC)Youth Runner

WELCOME TTO2009

For more information, please contact Larry Eder at

[email protected] or 608.239.3785



INDIANAPOLIS - Dwayne Miller, who coached

LaShawn Merritt to two gold medals at the 2008

Olympic Games in Beijing, China, has been named

the 2008 Nike Coach of the Year by USA Track &

Field. Miller was honored on Saturday, December 6

at the Jesse Owens Awards and Hall of Fame

Induction Ceremony, held in conjunction with USA

Track & Field’s 2008 Annual Meeting.

Merritt dominated the men’s 400 meters at the

Olympic Games, winning the event in a world-

leading and personal best 43.75. Merritt also ran the

lead-off leg for the men’s 4x400m relay that brought

home the Gold medal in an Olympic record time of

2:55.39.

In one of the most anticipated finals of the

Olympics, the men’s 400m, Merritt had a one-step

lead over 2004 Olympic Gold medalist and 2-time

World champion, Jeremy Wariner, coming off the

final turn. He extended that lead with his powerful

stride and decimated the field down the final

straight. His margin of victory, 0.99 seconds, is the

largest in Olympic history for the event.

The duels between Merritt and Wariner were

among the competitive highlights for the sport in

2008. In seven meetings, Merritt won four races and

Wariner won three. Merritt’s wins came in Berlin

(44.03), the Olympic Trials (44.00), the Olympic

Games (43.75) and the World Athletics Final (44.50).

Miller has been coaching Merritt since the

summer following his junior year of high school. By

the end of his senior year, Merritt had won six

indoor and outdoor Virginia state championships.

He won national scholastic indoor and outdoor

titles in the 200 and 400 and was named Gatorade

National High School Boys’ Track Athlete of the Year.

Since 1991, Miller has been a coach with the

Norfolk Real Deal Track Club. In 2004, Miller was

named USOC Developmental Coach of the Year for

mentoring hundreds of youth as head coach and co-

director of the club. His athletes included 17

national champions and 40 All-Americans ... and

one LaShawn Merritt. It was 2004 that Merritt won

three Gold medals at the 2004 World Junior

Championships, including the 400 meters, and

anchored Team USA to World Junior Records in the

4x100 and 4x400m relays.

In 2008, to prepare LaShawn for the Olympic

Games, Miller quit his full-time job at WHRO-TV to

focus on Merritt.

“It is no secret that behind every great athlete is

a great coach,” USATF CEO Doug Logan said. “We

salute Coach Miller for guiding LaShawn through the

pressure-packed Olympic year and claiming the

ultimate prize.”

“Dwayne enjoyed one of his finest seasons in

2008, and Nike is pleased to present this award to

such a deserving coach,” said John Capriotti, Global

Sports Marketing Director for Nike. “Dwayne and

LaShawn have been working together for a long

time going back to their days when Merritt was in

high school, and they have had amazing results,

from the three Gold medals at the World Junior

Championships to the two medals in Osaka to the

two Olympic Gold medals in Beijing.”

Dwayne Miller namedNike Coach of the Year USATF Press Release


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