In this final drills video, Matt Tegenkamp and Jonathon Riley demonstrate how to develop dazzling foot speed. They did these drills after a 12-miler than included 8 miles at about 5:20 pace, as well as these exercises that you’ve no doubt already incorporated into your routine.
Music by Eric Reed.
Tomorrow: That’s the stuff (i.e., Teg gets a massage).
Smart athletes know that good post-workout nutrition speeds recovery. Matt Tegenkamp and Chris Solinsky make sure they won’t run low on fuel during the afternoon run by following a 50-minute morning run with breakfast at Mickey’s Dairy Bar, home of the mythical scrambler.
Music by Goodnight Monsters.
Tomorrow: Yet more drills!
A women’s victory and the top three spots on the men’s side of yesterday’s Bellin Run highlighted the last spring appearances of many of our road racers. In Green Bay, Wisconsin, Millicent Gathoni notched another dominating win, taking the Bellin Run 10K in 32:51, more than 2 minutes ahead of 2007 Chicago Marathon runner-up Adriana Pirtea. On the men’s side, John Yuda and John Korir both recorded times of 28:47, with Yuda getting the nod for the victory. Charles Munyeki completed the KIMbia sweep by placing third in 29:20.
At the Steamboat Classic in Peoria, Illinois yesterday, Luke Kipkosgei finished his spring season in fine form, running 18:18 for the 4-mile race to finish second, just one second behind Ridouane Harroufi. Richard Kiplagat took fourth in the strong field by running 18:20. Elva Dryer took fifth in 20:44, and Jane Gakunyi was one place and 2 seconds behind Elva.
Johns Yuda and Korir, Luke, Charles, Millicent and Jane will return home later this week. Some of them, as well as KIMbia stalwarts like Gilbert Okari, will return later in the summer for the height of the U.S. road season.
We’re going a bit longer than usual today to tide you over until Monday. Give us 7 minutes, and you’ll get to hear Mr. T discuss pre-Trials nerves, kids today, group benefits, Ryan Hall and….drumroll please…when he’ll run a 10K on the track.
Monday: Breakfast at Mickey’s Dairy Bar
On Memorial Day afternoon, Chris Solinsky does a solo 8-mile rhythm run. He’s supposed to go no faster than 5:40 per mile. Does he succeed?
Music by The Interpreters.
Tomorrow: Teg Talks: 10K?
A reader noticed that Chris isn’t cut from the 5-9/130 cloth, and demanded details.
Tomorrow: Rhythm Run in the Arboretum
After a 12-miler that included 8 miles at about 5:20 pace, Matt Tegenkamp and Jonathon Riley relax with some range-of-movement exercises.
Music by Pia Fraus.
Tomorrow: So, Solinsky: Weighty Matters
Chris Solinsky got a major pre-Olympic Trials confidence boost at yesterday’s Prefontaine Classic, where he placed 4th in a loaded 2-mile field and ran a personal best of 8:15.77. Chris hung with the leaders throughout the race and into the last lap, and in the end was beaten only by three former world champions–Bernard Lagat, Rashid Ramzi and Paul Koech. Among those Chris beat were 5,000m world championship medalist Craig Mottram and steeplechase world champion and world record holder Saif Shaheen. Here’s Chris’s take:
Going into this race I was a little bit hesitant due to the fact that the pace was supposed be 4:00 at the mile which was 4 seconds faster than the race I ran at the Nike campus about ten days prior. Knowing that race was a fluke due to coming off of hard training and also breathing problems, I knew it was not a good litmus of my fitness, so I had to prepare mentally to do what I did for one mile twice.
I got off the line real well and settled in behind Lagat, which led me to decide to just follow him around since he makes pretty good decisions. We went through the mile at 4:05, then began to slow down, which was frustrating, but since I was a little tentative it was probably good. With two laps to go I felt great and started to think what I could do to win. The mistake I made was that I was so pumped to be where I was in the race that I started getting a little tight, which led to my lack of kick at the end. If I could change one thing it would be to have taken the lead with just around 300 to go. I may still have ended up 4th, but I would have given myself a better chance against 3 world champs.
I’m pleased with the race, especially after the Nike Mile, to finish behind two double world champs and the steeple world champ while still feeling that I could have done more. Those next gears will come in the next three weeks. This was a good race to have as my last race prior to the trials.
Many have wondered why Matt did not run the mile on Sunday. It was because he has had a hamstring tightness from training that was bugging him leading into the weekend. He had hoped that it would loosen up, but when it didn’t he made the tough and smart decision to not risk anything going into the trials, as that is the most important race of the spring. We will be ready to roll in three weeks and are looking forward to our first shot at an Olympic berth!!
While you digest the weekend’s running results, here’s a fun little diversion.
Tomorrow: More drills!
Millicent Gathoni and John Korir produced a double KIMbia victory at last night’s New Balance Moonlight Run in New Milford, Connecticut. John led the top seven men under 14:00 for the 5K, running 13:51 to win by a second over teammate Luke Kipkosgei.
Millicent’s race was nowhere near as close–she ran 15:48 to win by 29 seconds. Her time established a women’s course record, one year after our Tom Nyariki set the men’s course record of 13:36.
Results are here. We’ll back tomorrow with a report from the Prefontaine Classic, where Matt Tegenkamp will run the mile and Chris Solinsky will tackle the 2-mile. And then, of course, our Madison Project video series will resume on Monday.
