Through out history non-fiction and fiction there have been many amazing duos. Batman and Robin, Abbott and Costello, and even Han Solo and Chewbacca! But none is more real and more amazing than Team Hoyt. They inspired a generation of runners and endurance athletes in general. I still remember the first time I turned on the TV and saw Rick Hoyt begin pushed by his father Dick Hoyt in a full Ironman race. I knew how hard it would be to finish an Ironman but to see them doing this together in this manner just left me breathless. Before Team Hoyt made it to the finish of an Ironman there is a much of a story to tell.
Rick was born to Dick and Judy Hoyt in 1962. As a result of a lack of oxygen when he was born Rick developed spastic quadriplegic with cerebral palsy. In his early years even though he couldn't speak his parents realized that Rick was very smart. His parents taught him the alphabet and took him sledding and swimming so he could live a normal life. They even sought out help to find a way to help Rick communicate. A skilled group of technicians from Trufts University setup a computer on Rick's wheelchair that he can use a cursor to point a different letters and speak to his parents.He had to use his head to tap on the letter he wanted to use. His first words to them was not Mom or Dad as you woudl expect it was "Go Bruins!" Rick was a Hockey fan and the Bruins were in the Stanley cup. Already Rick's competitive side was showing. Rick was finally allowed in school i 1975 at the age of 13. He would go on to graduate high school and from Boston University with a degree in Special Education.
In 1977 is when the running entered Rick's life or should I say the running community was blessed to have a new member join us. Rick told his father that he wanted to do a 5 mile race to benefit a Lacrosse Player who had been paralyzed in a car accident and his Dad of course said "Why not!" Keep in mind his dad was not a runner so this was going to be tough but they did it together. Finished next to last but they did it! When it was all over Rick told his dad that when he was running he didn't feel handicapped. So you guessed it, this began a path for both of them for Team Hoyt that now is legend. They began to train and race one race after the other. From 5Ks to half-marathons to even full marathons. They went on to even complete 6 full Ironman races which for those of you that don't know is 2.4 miles swimming in the ocean, 112 miles riding a bike and a full 26.2 marathon running all in the same day! All in all they have now run well over 1000 races as Team Hoyt. They travel the world and race and speak to anyone that wants to be inspired. The doctors were right when they told Rick's parents that he would never live a normal life... Rick's life is far from normal. It is spectacular due to him and his dad and all they have accomplished together. So the next time you need a little motivation think of Rick and his dad, Team Hoyt and know that we all have it easy and limits are just a myth!
I had a dream no really I had a dream last night where I was surrounded by runners of all ages and abilities, of all races and religions. I'm not sure where we were but it was an amazing feeling just standing there with thousands of runners. It wasn't the start of a marathon which would explain it but it seemed that these runners had come from different directions to meet at this point. As I looked around me I happy faces looking back at me and at each other. Some had on great brand new running attire while others had old t-shirts or Rocky style sweatshirt with holes. Some looked like they can win the Olympics and others well lets say we were more mortal. Some were tall other short. So many different types of runners all in one place. The question was why?
Well my dream never did answer it was more of a feeling but during my long run today I had to think about my theories on why would so many runners be in my dreams and why would they all be running to one place from so many different directions. As I ran I thought about all this and my thinking brought me to these conclusions. This last week was a very busy week. We had our first week of formal Racing team practices and seeing the team getting to know each other and the combined talent in this group is impressive. We held our first practice of our Warriors Youth Track Club and it was just plain amazing to see such enthusiasm from all those kids! If that wasn't enough we opened up our first WAR Running Club runs just today and seeing runners with their own story and reason why they run just put a smile on my face! And last but not least running my long run with the Cal High team is always such joy and pleasure. I can only imagine that this dream was a reminder that my life is full of runners and the dream of building a larger more united running community is one that can come true and in many ways has already start to be formed. I do hope that my dream was not just a happy thought but a plan to build a running community of all ages of all ability of all background with one thing in common. We all love to run to share the passion that it is to go out there with just our will and push ourselves together. I want to believe that we can build something beautiful together. Some will go on and run in the Olympics! Others will just go on and run and run and run but all of us will love every minute of it. As I have warned you these Saturday long run post are a bit random but that was my dream last night and these were my thoughts this morning. I can only hope that more kids join our Warriors Track club and more community members come out for our club runs and that our Elite runners take running to new levels! WAR as an organization is here to stay and where it goes is more up to you than me. Thanks again for reading my ramblings and as always best of luck with all your running dreams and goals!
Every Track and XC season I am often asked by my runners, "Coach what should I eat before my race?" That could be a wide open question and not as clear cut as one would think but I'll try to provide some overall guidance. When we say before a race that comes in various stages. Do we mean right before the race? 2 hours before? the night before? Is this for a race in the early morning or later on in the afternoon or even at night? Are we racing a Marathon or a 1500 meter race? All factors that need to be considered carefully before throwing out a generic answer to this question. For the sake of this article we are going to focus on eating correctly before the start of a 3K to 10K race. So a 3200, a 5K, 8K and 10K race all fit into this plan. We will also assume a morning race. We will focus on 3 stages; The night before. First thing in the morning (2-3 hours before). And finally the last 30 min leading to the gun!
Starting off with the night before lets consider that we are not talking about very long races. In the grand scheme of things we are talking about efforts that will last approximately 10 to 50 minutes on average. There really isn't a need to "Carbo-Load". Don't get me wrong your body will need complex carbs to perform well when that gun goes off but no need overload the body. So to the dinner the night before you should have a well balanced meal with carbs, protein, healthy fats, etc. Be careful of 3 items. Don't carbo-load as we discussed you don't need to but also many times we can't sleep well before a race due to excitement, anxiety, or good old fashion nerves. If that happens to you and you ate too many carbs or food in general you may not fully digest and wake up feels sluggish and still full which can impact your ability to perform well in that morning race. Second stay away from anything that may irritate your stomach even the night before such as tons of hot(spicy) food, dairy products, or really anything new you have never ate before. Last but not least stay away from red meat like steak. Don't get me wrong I love steak just like the next guy but one the night before will take a ton of your bodies effort to digest and believe it or not will still be trying to digest it come race time the next day. Goes without saying but water water water must be consumed the night before hopefully as part of your daily regular routine.
The morning of the race you need to eat 2-3 hours before your race. I know many of you are thinking or saying "I can't eat before a race I'll just drink water and eat after" This is not a good idea as overnight you converted much of the carbs you had to fat and will only have fat to burn which is not an efficient fuel to burn for a race. The longer the race the more the issue this becomes. Wake up early even if you don't have to just to eat. I know runners that get up drink water eat a small meal and go back to bed. Hey its a little weird but it works. You should eat meals very similar to what you eat for a morning long run or other runs. Nothing new even trying a new electrolyte drink the morning of is a mistake. Try anything new in training not race day. So what should you have? Start with water. You need to take in at least 2-4 water bottles worth of water early in that morning. Remember you dehydrate while you sleep not just while you run. So every morning we wake up dehydrated. Next you do need a little electrolytes but that doesn't mean a full 32 oz bottle of Gatorade. In fact water it down with the water you already need to drink and stick to 1 to 2 cups of the electrolyte drink. Which one is up to you. Last try what you know won't upset your stomach like banana, toast, bagel, other fruits, dry wholewheat cereal, etc. This will vary greatly and it has to be what works for you but you MUST eat but again never anything new so don't do what X pro-runner did last weekend do what you do last weekend and you had no issues.
Finally the 30 min before. This is much more straight forward. No food at this point as it will not digest and will just sit in your stomach. Water yes but low amounts. Not really a point to hydrate more to keep you already hydrated and not having cotton mouth during the race. Electrolyte drink NOPE! Even though this is a liquid it will act similar to food in terms of having to be digested pulling need blood flow from your legs and lungs to your stomach and intestines. In longer races you may have to digest and fuel your body as you run but not here. Keep the blood meaning oxygen in the right place. Hope this has been helpful and stay tune for more useful info for all runners! As always best of luck no your running dreams!
This week let's look back at a race that no one can ever forget. The day that Alan Webb took down the Jim Ryan's American high school record. Alan Webb stands as the greatest American miler of all time from his very young years of breaking the HS Sophomore record by running 4:06.94 to his eventual American Mile record of 3:46.91 which still stands today. Along the way he broke one record after the other in amazing fashion. To watch Webb run was truly something special and that day in 2001 at Hayward field was no exception.
If you can picture the day at the iconic Hayward field in Oregon with a sold out crown in the stands at the Prefontaine Classic. Now keep in mind Webb was a senior in high school but this was not a high school race. This race had some of the best distance runners in the world including the ageless legend Bernard Lagat and of course the King Hicham El Guerrouj of Morocco. These two are to this day among my top distance runners heroes but in this day the race was stolen by high school kid from South Lakes High School in Reston Virginia. If you can picture this kid toeing the line with these elite runners. Some I'm sure were thinking who is this kid and why is he here? And can you even imagine what Webb must have thought and felt stood shoulder to shoulder with some of the best in the world? As impressive as this must have been Alan Webb knew it was not time to be star struck. He had a mission to accomplish. He was out to not only break 4:00 minutes in the mile, which we had already done a few months before at the New Balance Games making Webb the first high school runner to ever break 4 indoors, but he was chasing Jim Ryan's All-time high school mile record. At the time, Ryan's record of 3:55.3 had stood for over 36 years and many at the time including yours truly thought it was unbreakable. Well was I ever wrong!
As the gun went off Webb got a good start and settled in the middle of the pack. He was not there to win the race but to run his race at the correct pace. Many of the other runners fairly quickly ran around the high school "kid" and in a silent manner saying "hey kid don't get in our way!" Webb moved back to last place but was running his race. He came through the 400 meter mark in 58 seconds, an almost perfect pace to break the record. The pace overall was fast.Two pacers were leading El Guerrouj out at 53 seconds to run the fastest mile ever on American soil. This was living up to being a historic race one way or the other. Mid way through the 2nd lap Webb begin to make a move and passes one runner so no longer in last place. At the mid way point Webb crosses the 800 meter mark in 1:58, putting him exactly where him and his coach had planned and as he came through he passed another runner and now was beginning to connect back up with the main pack. Unbelievable this high school "kid" was literally running with the best of the world with 2 laps to go. Heading into the bell lap with 400 meters to go Webb crosses in 2:58.3 and knew he will need a sub 60 last lap to break the record. He immediately make a move and yes you guessed it begins to pass more runners on the outside. Not just one but several runners now.
In all this excitement lets not forget the excitement happening a few meters up front of the race with El Guerrouj pulling away from Lagat and charging for home daring anyone to stay with him. This move strung out the field to a single line. Webb had now moved into the middle of the pack as the race came to 200 meters left. Many would had been happy to finish here in 10th or so place but not Webb! He unleashed a kick for the ages passing runners on the outside and as unbelievable as it sounds moving into the top 5 with 60 meters to go and almost even catching Bernard Lagat! as he crosses the finish line in 4th and almost 3rd place. Fitting as it was El Guerrouj runs over to Webb to be the first to congratulate him for not only finishes 4th in a stacked race but yes breaking the 36 year old high school mile record! Alan Web now held the record at 3:53.43. A record that still stands today almost 17 years later! The said it was impossible to break Jim Ryan's before Webb now many say Webb record is impossible but records are made to be broken and I for one hope to see it done soon by the amazing high school runners we can seen lately. Forever in our hearts and memories Webb stands a legend in his own right. Let's see who the next young legend will be to emerge on the running scene! Check out the video below:
Aerobic Threshold (AT) workouts or Tempo as they are commonly referred to are in my opinion one of the biggest weapon a coach has to train any level of distance runners from Marathoners to even 800 meter runs this workout is critical. Now don't let the debate on whether Tempo and Aerobic Threshold runs are the same or slightly different we can get into that later in future articles for now lets focus on how to run a true Aerobic Threshold (AT) workout why its so helpful to fully develop a distance runner.
Aerobic Threshold workouts can be done in many variations from ones broken into pieces to the more traditional ones but for the sake of today's article we will focus on the traditional AT runs. Keep in mind these are not to be used with runners that have just started to run regardless of age. You need at least a solid 2-3 months of consistent training before these should be introduced an even then should be done gradually. As an introduction to this workout or any other form of speed workouts its a good idea to through in workouts such as fartleks a few weeks before. These will get the runners comfortable with more aggressive pacing but in short burst that are achievable and encouraging. We will cover fartleks in the future as well for those that are not familiar with them.
So why should we do AT runs as part of our training cycle? We are already doing Vo2Max and hill repeats and interval speed training so why do we need this workout as part of our arsenal? These workouts focus on a particular system that is critical to any distance runner. There is a point in your pace where once you speed up to that pace you start to significantly buildup lactate which will cause a runner to slow down. The key of this workout is to push that threshold or imaginary line more and more so that as a runner you can run farther at a faster pace before that buildup causes the slowing. Lactate is a simple a by-product of metabolism that is natural and part of a healthy individual body's reaction but too much of it will slow a runner so we do these AT workouts to increase that point where lactate starts to overwhelm the muscles.
Now to put this knowledge to use in training. As any speed workouts this should be done with a 1-2 mile warm-up at Easy pace to start. The AT run should be done in an area where you can safely run without crossing streets or other area where you would need to stop and disrupt the workout. A trail or a large street loop where you don't have to cross a street by turning right each time at each corner to make a square loop. You may need to do the loop multiple times to reach the planned distance or time. You can even do this on a track but I will warn you its mentally tougher to do that but that in itself is anther topic for a future discussion. The AT run typical should be 20 to 30 min so depending you your ability it will be anywhere from 3 to 6 miles. For those training for 8K and below there is no need to go much longer but those training 10K or especially Half and Full Marathon should build up to doing 8-12 miles of AT workouts. Here is the critical part. Make sure you are doing this at the right pace. Too fast and you will not improve you threshold as you will be going anaerobic and too slow you will not get the benefit to push that threshold up. Use our WAR Training pace calculator to find your correct pace based on your most recent 5K or other similar race distance. Once you calculate based on that time look at the "tempo pace: and use this. If you don't have a good race to use to calculate this pace use this rule of thumb. The run should feel "control hard" meaning you can hold that pace for a while but its difficult. Or do the talk test. If you are asked a question you could answer yes or no but not hold any long conversation at that pace
Now to put this all together and place it correctly in your training cycle. Do an AT workout about every 2 to 3 weeks. Now this varies depending on many factors but its a good rule of thumb. I've used them weekly training for a marathon and every 3 weeks training runners for a 3200 meter race. If at all possible don't but this workout back to back with other hard days and definitely not too close to an upcoming race. It takes a good 3-5 days to recovery from this workout and longer than most other speed workouts. As always do these with a warm-up and with a proper cool-down 1-2 miles for each. Make sure pace is even on these runs and no kicking at the end to make up time it takes you anaerobic and our of the systems zone we are trying to improve. Here is what this workout might look like:
2 mile warm-up at Easy pace
4 miles at AT Pace
2 mile cool-down at Easy pace
As always best of luck and enjoy!
For today's edition of Tuesday Trails, Routes, and Races I wanted to write about a run I used to do with my eldest son back when he was in high school. He ran for Troy High school and I helped coach that team for a few years in the summer months. Locally Fullerton has some of the very best trails all over the city. This is just one of them but you can explore many variations for this or other trails in the area. Even if you do not live very close its worth a short drive to run in this area.
the trail itself starts right off of Harbor Blvd in Fullerton next to the Fullerton Courthouse. You can park right inside the courthouse parking lot. This route is a 5.43 out and back route with a small loop at the turnaround goign around Laguna Lake. You beginning heading north on the mostly dirt trail with area that have wood chip mulch on the trail. For those of you used to running on cement everyday this will be a welcomed change with a very soft surface to run. Note you can run along the main wider trail or along a parallel path just a few feet to the right which is much more narrow and rough but even more scenic. Both will take you along the same trail just a matter of preference during the first mile. As you approach Bastanchury Rd. there is a sharp downhill of just a few meters but please be careful as I've seen a couple runners take a spill on it. And of course on the way back you will find that little hill a good little push. After crossing Bastanchury Rd you will run along a sidewalk for just about 1/4 mile then jump back on to the trail . There is a point where you can veer to the right and follow an old train track. That is also a great run but for now keep going straight on this trail. A mile further down the trail you will reach the Laguna Lake area and will have to come off this trail and cross a small residential when you see it on the left side.
Now enter the Lake area and you can run on either the left side or the right side as you prefer. This is a beautiful area so take in the view and enjoy a small loop around the lake before you head back the way you came. Keep in mind you can run through the lake area and past it to make the run longer if you prefer then double back or even loop around on Euclid to a small trail that take you back to the main trail but I'll leave that for you to explore on your own. For now head back around the lake on either side and back heading south on the trail. One thing I forgot to mention is about 1 mile from the start finish of this run there is a drinking fountain and another fork where you can go left and explore another part of the trail. I hope you enjoy this trail and many others in this area. As always best of luck with your running and let us know what you think of this one or others you want us to cover here.
Link to this route Map
For those of you looking for a little motivation to stop making excuses and crawl out of bed to get your run in try this on for size. We all know running can be difficult. We all know being a parent can be difficult. We know running a marathon much less winning one is very difficult. Now trying doing all those together. Try running a marathon while pushing you 6 year old daughter in a stroller and not only finishing the marathon (26.2 miles) but winning it!!! Now many of you are amazed already so lets add something on top of that. In 2013 Iram Leon did this all while having terminal brain cancer.
Iram was diagnosed with brain cancer in 2010 just after turning 30 years old. The tumor that is logged in his brain is inoperable and had been told by doctors he will more likely not see his 40th birthday. He made a choice back in those days that he wanted 2 things while he still could. One was spend more time with his daughter. The other to keep running. Iram found a creative way to do the 2 most important things in the world to him. He began running with his daughter Kiana while pushing her in a stroller. Keep in mind when they started she was 4. So 40 or so lbs not so bad. As she got older it became more difficult and in 2013 they ran the Gusher Marathon in Beaumont, Texas and won it in a time of 3:07:35. Kiana was now 6 years old which makes the feat even that more incredible.
Kiana now runs on her own as well. Has even won a few medals of her own to go with the ones she has collected with her Dad. Iram is still running strong and even achieved some PRs along the way. He has suffer a number of seizures, must take constant medication and has substantial memory loss but none of it has stopped him from spending time with Kiana and doing what they now love together... Running! Kiana knows her dad is sick and has learned to cope with the situation. Iram says that he wants her to have many memories of their time together. While some are unpleasant like his seizures the great times they spend running more than makes up for those. Kiana even would joke with her dad as he pushed here in training runs saying come on Dad keep up I'm still ahead of you! At every medal ceremony Iram always brings Kiana up with him and she gets the medal on her neck. He remind the audience that technically Kiana crossed the line first so she deserves the medal. Kiana has even drawn some pictures of running the marathon with her Dad!
As a result of some of the coverage the duo have received the Sports Society of American Health has started a college fund in Kiana's name with a goal of $30,000. They have been featured in the local papers, Outside Magazine website and even in the sports section of the Wall Street Journal. When I first heard of this story I could not stop and think how fortunate I am to have my health and to have so many more years with my kids. Sometimes we take these things for granted. So next time you have to get up and run remember this story. Next time when you have the chance to do anything with your kids remember this story. And if you are lucky enough to do both together go out and enjoy the sport of running with your kids! These are memories that you nor you kids will ever forget! Check out the video below from local news coverage. Iram and Kiana we hope you keep running together forever!
As a coach we love the highlights, those special moment when everything comes together and all the hard work pays off. When you see you runner run the race of their life! When you get to experience that spectacular moment of seeing records go down, championships won, and gold medals awarded. Now this article is not about those moments. Well at least not how you may think. It's about all of those moments that never happen. All of those great moment that slip past us just missing us by inches. Anyone that has ever coached can tell you what I'm referring to. Those slips happen and we never forget them.
Every once in a while a runner comes around that has such natural ability and talent that you all but giggle with excitement of what potential they may have and how far they can go. In some some cases you are able to see them rise to the call and reach that potential but there are those cases where through bad life choices, lack of dedication, or other reasons that no matter what you try or what you say that potential is wasted. Lost in a world where video games, skateboarding, and drugs have more appeal that putting in the work that it takes to reach that very potential. Youth these days think they know what's best for themselves and rather enjoy sleeping in than the rewards life has to offer in their success. As much as I have tried to tell myself that you can't save everyone and that there is only so much that anyone can do it never ever makes it any easier to see it happening. It's my experience that you have 6 month to 1 year to reach them. To find a way to light a fire under them that will burn throughout their lives. Problem is as coaches we often sit there throwing matches at the fire over an over again but just like a pile of wet wood those tiny matches will never keep the fire burning. The runner needs to find purpose in what they do for themselves not for us. Only then can that fire light and stay lit without coach's tiny matches.
I'm not comparing myself to a doctor but the feelings are similar. Those you have lost remain in your thoughts as much or more than those that you helped succeed. Sure I love the memories of the school record holders and when I ran to give them a hug after their performances. Of course I love the memories of making state and jumping up and down with our team as we celebrated. Those memories will live forever but those kids that had the potential to be among the very best in the state and threw it away because as coaches we were not able to reach them, those will forever be carved with in knife on my chest. So someday like these lonely long runs in when they run through my head one at a time. I think "What could I have said or done?" I think "What if things would have gone differently?" These are the thoughts that keep you up at night as a coach.
Now let me be clear I'm not ending this in a sad and somber note. Let me explain. I have no solution for the past and can't go back. No one can but I do use that pain from each one of those cases to fuel my passion for coaching. Here is why it works. For every failure for every one that I lost I find the energy to work hard to find new ways to reach the new kids that come to us. Those bad memories fuel a new drive to not ever let that happen again. Will it ? probably but not without an even larger fight from this coach. So in the end I chose to keep those memories with me so that I always remember the primary reason why I and other coaches coach. Yes we win championships and break records but we coach to change lives everything else is icing on that chocolate cake!
Today I want to share my favorite post run meal. Easy to make and absolutely delicious! After a run of any type but especial those long runs or track workouts days you need to make sure you refuel. While there are quicker ways to do this sometimes that protein shake or bar just doesn't hit the spot. You not only want to refuel your body but also reward yourself for a job well done and what better what than with a great tasting meal. Now that doesn't mean go to your favorite hamburger joint or greasy pizza place. You can eat healthy and still love what you eat! Today we will give you the recipe for our Southwestern Chili Bean Wraps. Take 15 min to make and even less if you already have chili beans made from another meal. I love chili beans so I will make if for dinner the night before and have leftover to use for this quick meal
Here is what you need:
Here is how you prepare them:
Carbs: 52 grams
Fat: 9 grams
Protien: 11 grams
fiber: 6 grams
This week we are taking you back to the Sydney Summer Olympics in 2000 to witness one of the greatest Olympic 10,000 meter races in history! In my younger years I idolized the Ethiopian and Kenyan runners and to have an opportunity to watch them bring their best from both countries in a head to head grudge match was a moment in running history I will never forget. The stage was set for an epic race between the 2 countries that had dominate this event in recent memory and not to mention their respective champions. Paul Tergat from Kenya and Haile Gebrselassie toed the line each posed to make history. Haile Gebrselassie had not lost any 10,000 race in over 7 years at this point and with one more would solidify his place among the greatest of all time! Paul Tergat having won the world XC crown 5 years in a row, but had stood on the podium countless times in the 10,000 but always to watch Haile receive the gold and listen to the Ethiopian national anthem instead of his Kenya anthem. Would this be the day when Tergat would finally slay the King of the 10,000 meters?
Early on in the race we saw the field settle into a comfortable pace with only tactical testing moves occurring. With the quality of runners in this race everyone knew no one even Tergat or Gebrselassie could get away on their own. Knowing full well that 25 laps around this track was not going to be won in the early laps we saw very little testing from the field. As the race reached the last 1/4 of the race the lead pack was well defined. It was all 3 Kenyans, 2 Ethiopians, and 1 Moroccan runner. This pack had pulled away from the rest of the field and now the pace had begun to quicken. Paul Tergat was brave and bold leading much of the race but now with about 1 mile to go his teammate takes the lead and really starts to push the pace with the hope of breaking Haile. The Kenyans knew that they had to break him early if not in a final sprint it was almost impossible to beat him! As much as the Kenyans were trying to break Haile the laps went through and right there in second was Haile with Tergat was in 3rd with each man waiting on the other not wanting to make the first move. We all knew them move was coming but by who?
With 400 meters to go Haile's teammates move right next to him putting Tergat in a difficult position to pass. Those that don't think running is a team sport don't know our sport. with 300 meters to go knew he had to go and started to go wide around the Ethiopians and just at the 200 meters to go point he darts into the lead and manages to get a meter or 2 jump on Haile. Tergat was going to make that count and runs well around the last curve into the final straightway still leading and even with Haile chasing at full speed he seems to be holding him! Could this be his day finally? Tergat holding off the king of 10,000 but then in fashion we were all used to seeing from the Great Haile Gebrselassie he surged again finding the almost impossible other gear and just before the finish just out leans Tergat to win once again! After 10,000 meters, 6.2 miles, 25 laps it came down to the last few meters and the margin of victory was 0.09 seconds. Believe it or not that margin of victory was closer than the 100 meters race was won at that very same Olympics. These are the moments that define our sport and looking back at them is one way to find motivation for the moments each of us will create in our running lives! Below is a video of that epic final minutes of this race!
Coach Rojas has 11 combined years of coaching experience at various levels including coaching a high school D1 State finalist team and 3 years in a row of a top 10 state ranking. He is passionate of the sport of running and loves to see new runners take up the sport! He wants to share a lifetime of running experience to all