PHOTOS FROM THE TULIP RUN

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photo from HAGGEN TO HAGGEN

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my run on 10/15/10

my run at battersby field was the best I have had in a long time.the grass was freezing cold but when I started I was rolling my first lap was a warm up then i just went into a groove. My second lap was probably 75 seconds then my third I hit another gear. I was going 70 second quarters and then on my fourth I ran the same pace.

TRAINING PLAN FOR THE LOND DISTANCE RUNNER THAT IS FOCUSED

MONDAY-LONG RUN MAYBE 2 HOURS AT 8:00 PACE

TUESDAY-TRACK WORKOUT WARM UP ON GRASS FOR 15 MINUTES THEN DO 4 400M THEN HAVE A 5MIN REST THEN DO 3 BY 1 MILE

WEDNESDAY-EASY RUN 30 MINUTES

THURSDAY-EASY RUN WITH SOME 20 SECOND PICK UPS MIXED IN THE RUN.

FRIDAY-TEMPO RUN AT 6:15 PACE WITH HILL REPEATS AT END. RUN FOR 1 HOUR

SATURDAY- WEIGHT TRAINING

SUNDAY-HARD LONG RUN FOR 2 HOURS AT 6:20 PACE WITH BAREFOOT STRIDES AT THE END

photos from junior olympics

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sorry for the absense

i am sorry that i have not got around to updating my blog. there has been a lot going on. first i ran a 5k on the track in 17:38 a pr. then on 9/11 i ran a two mile race in 12:00 and i tweeked my knee. on 9/26 i ran a 19:10 5k but we went the wrong way at the start and that cost us a minute. i ended up coming in third.

my run this week

hi guys i will be going for a 5000m personal best on wenesday in seattle. i will be shooting for 5:25 miles and if i do that the would 16:40 something. i think i am in pretty good shape and i will be very happy with mydelf if i can do it. my dad on the other hand will be shooting for 5:45 miles which is about 17:50.

my race on 5/8/10

i had a race this weekend and i ran a 5k in 17:15 my pr. i felt like i was very in control and ran smart i ran my last mile that was up hill in 5:33. my stride felt effortless and i did a lot of the leading work for my chase pack.

haggen to haggen

hi guys the haggen to haggen is thus weekend so prepare for or do some of my workouts on the training plans page

m run today 4/25/10

on sunday i had a great mile tune up at western. i ran a 5:20 mile when my dad ran a 5:21 mile. i felt like crap but still ran a good race. after that run we discovered a to run barefooted on the grass which is battersbee field with you can really get into a groove.

my run today 4/24/10

i had a great run today at lake padden me and my dad did A nice 5mile at recovery pace, then we poped back down to the baseball feild then did 2 miles of striders.

my run on the treadmill 4/22/10

i had a great tempo run on the treadmill i did four miles on it in 23:58. i felt very good when i was running. the best part about it was that last half a mile when i just went for it

my run today at civic

today i had a run a civic i did some jogging bare foot on the grass field then i did a 800m tune up. my time was 2:37. i ran in my awesome new spikes the zoom matumbos.

my magazine

CHECK OUT MY RUNNING MAGAZINE YOU CAN SUBSCRIBE BY POSTING A COMMENT ON THIS POST IT IS CALLED THE RUNNING WORLD OF SAM GILLMAN 5K .

G TOWN'S PERSONAL BESTS

100 METERS 14.0
200 METERS 31.0
400 METERS 1:04
800 METERS 2:22
1500METERS 4:35
1600 METERS 4:57
3000 METERS 10:00
4000 METERS 13:33
3 MILES 16:28
5000 METERS 17:15
8000 METERS 29:00

magical training moments

on Tuesday of this week we had a magical run at cornwell park when it started to rain, a spring rain. it just started to pour but it was warm. it felt as if the rain was trying to nourish you. our run on Tuesday will be a run i will never forgert

bare foot running

my dad and i did some awesome barefoot running at Bellingham high school the grass was warm but damp and we cruised along for three miles at 6:10 mile pace. the sensation was great it was like all the problems seem to disintegrate. you runners should definitely do some barefoot running.

scott jurek

so, if any of you have read the book Born to Run you all know that scott jurek did not win the epic copper canyon. but we met up with a guy a the race who sponsors scott jurek with the udos 3-6-9 blend. so, shane hart told us that he came back the next year and won the race. it was interesting how a magazine article said that he was having to take a break from running and shane said that he is getting more serious about it.

my race on 4/10/10

last Saturday i did a 5 mile race in 29:58 a little under six minutes a mile. i thought that i had a bad race becuase i was within 30 seconds of the leaders when my calves started to tighten up with 1.5 miles to go. it was funny because there is this kid who is 13 and he and i kinda have a rivalry and i have beat him once and on Saturday he beat me. so we're 1 and 1.

my today 4/1/10

today i had a nice 5.5 mile tempo run in the hidden wonders of the lake padden horse trails.after the run we did some 140meter strides on the grass i do have to say that it was a very goodway to switch up what we usually do. after that i did a 14:50 5k Aprils fools

my run today 3/31/10

today i had an awesome run at lake padden. my dad and i really pushed it up the hills. today i was out of energy about half way through the run. but then after we pushed it for about a mile or so i got my groove back. when we were running on the horse trails there were a bunch of fallen trees and that was one of the highlights of my run.

bernard lagat

Bernard Lagat dominated in indoor track this winter, with a record 8th win at the Millrose Games’ Wanamaker Mile, an American indoor 5,000m of 13:11.50 in Boston and a world 3,000m title in Qatar. But Lagat has some unfinished business on the outdoor track. Despite the fact that he’s beaten some of the world’s best, the 35-year-old former Kenyan sits fourth on the U.S. all-time list in the 5,000m—a position Lagat is hoping to change in his coming outdoor season.

Running Times: What are your goals for the upcoming outdoor season?

Bernard Lagat: I want to run very fast at 5,000m. I haven’t been in very many races where the winner runs like 12:49 or 12:50. Normally, I get into races where the winner runs around 13:00. I’d love to get into a race where people take it out hard like 12:50. That kind of time—12:50 or 12:51—would be good for me. I would be really happy.

So if you run 12:50 that means you’d set the American record. Do you think you are in the kind of shape to pull this off?

BL: Oh yes, I think if the race is set up really fast like a 12:50 and I try to hang in there. In the race, I don’t think I’ll be thinking about the record. I’ll be thinking more about just being one of the top runners. To run 12:50 would be really great. It would also break the national record of 12:56 set by Dathan Ritzenhein, which is an awesome time. So it will give me something to do while I am trying to run my personal best of, say, 12:50.

Will you be doing anything differently in training to prepare for this record attempt outdoors?

BL: Yes. I’m heading to Flagstaff on April 1st. I normally do that every year. But when I’m there this year, I’m going to be focusing on endurance, working on long, nice runs—nothing less than 10 miles. We will be doing long tempo runs. We will be doing a lot of long hill work. We will be doing soft-surface repetitions as well, like on a golf course. We will be doing things this time around that will really get me ready for the 5,000m.

I’ve realized when you run the 5,000m, when they show seven laps to go, that is when the tempo sometimes picks up and I start to feel it a bit. We are going to be working on that feeling in the race. By training harder, we are going to get me physically capable to keep up that kind of pace. Let’s say the guys try to slip in a 59- or 60-second lap in there when we have five or six laps to go—that is the territory I have never been in. And it would hurt if I were not ready. So we are going to make sure my training will be ready to handle any kind of surge or sudden difference of pace. This isn’t a world championship year, so it is very important that we aim at something like the 5,000m and the 3,000m.

You are 35 years old and are beating some runners who are 15 years younger than you. How is it that you are running so well at your age?

BL: One of the things that I do is really good training. When I run 10 miles or even 15 miles I am running at a hard pace. I attribute it to my good training.

Now, more than ever, I am having so much fun. Before, I just wanted to win so badly. Even now, I hate when I lose, but I don’t beat myself up about it. I used to want to win all the time. Now I’m having so much fun. Being a family man, having kids, it makes me even more relaxed. When my kid comes to watch me train, I’m having a blast. My son is like my coach. It’s so funny. He does cooldowns with me.

But most important is my mental toughness. I tell myself that I am the toughest guy here. I have the experience. Some of these guys are even 16 years younger than me. But I say, “OK, you are a young guy, but when we square off, you know what? I’m going to be the winner, because I’m tough. I have the most experience. And I’m fast.” These are the things that are inside me. I’m not cocky. I just want to psyche myself up. I want to be the best. I think of a good workout that I did. And I know that I am ready for the race. There are a lot of things that come together. I’m enjoying it more than ever now.

Does it feel any different physically at 35 than, say, 25?

BL: I just need more rest. I can’t handle it week after week after week without a day off. I normally train six days with one day off. Let me tell you: By the time I go back to work Monday, I’m glad I had Sunday off. I feel so fresh on Monday that I’m ready to train again.

I know what works for me is taking care of myself. I know that I need to get more rest nowadays. I’m an active person, who doesn’t nap during the day, but I stay in the house with the kids and that makes me relaxed. You know, I don’t play video games. Some people relax with video games. My style is to play with the kids. My son and I play cards and read books. We go outside and play on the swings or ride a bike. He rides his bike and I ride mine. Our neighbors have horses so we just walk and look at the horses. I tend to relax more that way. It’s a really laidback life. It’s the kind of life that lets me train better.

Since your son’s last name is Lagat does that mean he tries to race you on the bike?

BL: Oh, exactly. But of course I give him a head start.

Does he like to run?

BL: Oh, he likes running. But my wife is from Vancouver, Canada. She grew up with hockey. So she bought him a puck and hockey stick. My son is coordinated. I’m surprised. He might actually be good at hockey.

Do you have any plans to move up to the marathon?

BL: Definitely. I would love to. I like the challenge of the marathon. That will come after one more try at the Olympics. I feel like right now I need to do what I’ve been doing and focus on getting a gold at the Olympics in London. That is my current ambition, but after that, I’d love to move up to the marathon.

Would you ever consider doing a half marathon before London or are you going to just focus solely on track events?

BL: I don’t know. It will depend on what my coach thinks. Maybe he’ll say I can do a road race, like a 10-miler. Maybe he’ll say, “Just go for it as a training run and see how you feel.” As long as I don’t risk anything then I’m happy to do it. I would love to do something like that. I do think road races would be really good. The New York Road Runners puts on the Fifth Avenue Mile and I really enjoyed the mile, so I think I would enjoy the 10-mile and everything like that. I would love to do something like that in the future.

Earlier, you brought up the mental aspects of racing. Do you do anything to hone your mental skills before the race, like meditation or positive mental imagery?

BL: I don’t meditate, really. What I do is go to a quiet place like an hour or two before the race. Sometimes I imagine the worst scenarios, not necessarily the best scenarios, because sometimes the race doesn’t go perfect, but gets perfect near the end. At the beginning I can get pushed and bumped. A lot of that has happened to me lately. And when it does happen, I want to know how I can regroup mentally. You can get cut. For example, look what happened to me in Berlin. It hurt and I couldn’t feel my toes. Sometimes that can throw you off. It happened to me in 2004 when I was stepped on and my shoe came off in the semifinal. Things like that happen. But when I step up to the starting line, I’ve already run the race several times in my head. I’ve thought about different options—how I will attack and how I will respond.

Are you ever nervous before a race?

BL: No. That’s the thing: At the world indoors, some runners asked me, “Are you ever nervous? Have you ever been really nervous, because we don’t see that.” And I was like, “No. I’m not nervous. I don’t know how nervousness feels. I wouldn’t be there if I weren’t ready. I’ve done this many times. This is nothing new.”

Seven years ago, your career was temporarily sidelined when your urine sample came back positive for EPO. You were then exonerated with a negative B sample. Still, this incident caused you a lot of hardship and threw some doubts as to whether you were running clean. Seven years later, do you think things have gotten better in terms of accurate drug testing?

BL: Thank you for asking that question, because it’s always a question I get and a question I’m always happy to answer.

It’s terrible what happened to me. Sometimes I think these things happened to me so that I can be the voice of change. From what I hear, things have really improved so much with EPO tests. It makes me feel confident that whenever I give my sample, the integrity of my sample throughout the whole process is going to be preserved. And that my samples will show the person that I am. It will be a clean sample.

But it should not be the other way around, where you give a clean sample and the process is not followed properly and so the test is not reliable and it taints you as a dirty athlete. That is something I fought really hard and I said that these tests need a lot of improvement, because I don’t want another athlete to go through what I went through. That was the toughest thing in my life. It’s something I will never forget. It’s always in my head. Sometimes I think about it and wonder what is the answer. I always get questions like this and I am happy to share, but one thing that my parents told me was that the truth will always come. And the truth came out that my sample was clean, and I’m glad. And now everyone across the world, from U.S. to Africa, knows that when they give out their sample, they will be protected as well. Every time I give out a sample, I know that the process has improved.

So you are saying you feel more confident with the system.

BL: Yes. I feel confident now. Before I did not feel confident. For years afterwards, I kept a huge amount of physical data and records about myself in my house in case they come again. I didn’t know what else to do. If they came again, I would say, “Well, let me look at all my records.” That was the only thing I could think of doing. I didn’t know what else to do. But now I am confident that the guys who are really dirty will always be caught.

You donated all your bonus monies from the indoor season this year to the Haiti Relief Fund. Are you interested in pursuing philanthropic endeavors like this when you retire? Are you considering starting a foundation?

BL: Yes, I would love to, especially a foundation that helps kids in terms of education in developing countries. Some of the kids in these countries are so smart. If they had access to a good education, it would improve their lives and make them the best people they can be. They can be able to go everywhere in the world. That’s my goal: To help kids from poor families get education. I don’t know which direction my career is eventually going to go, but God willing, I’m going to help out.

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Duncan Larkin is a 2:32 marathoner and writer from West Chester, Pa. this piece is courtesy of running times

my run today 3/30/10

today i had a great run at cornwell park i felt pretty good. my consisted of warm ups then a nice 6:24 pace for the 5 miles. j dog and i really dueled it out for the last 1.3 miles. i was really dialed in and i was really in to the run. i could sense every thing around me the wind the trees the rocks the dirt. this was in the top five runs for the past 3 weeks. i like cornwell park for speed stuff not really for long runs.

my run today

today i had a nice tempo run at 6:00 minute mile pace for 4k . my running pal j dog really pushed me to run my best. i was totally in the zone the whole way. it was raining pretty steadily and there was some wind. my favorite part of the run was the third lap around cornwell when there was 600meters to go and i just went for it.

training program 2

this program is for the beginning 5k runner

Monday easy run for 60 minutes

Tuesday tempo run for 30 minutes

Wednesday easy run for 45 minutes with 30 second pick ups

Thursday easy run for 50 minutes with 4 by 25 second hill repeats at the end

Friday easy run for 45 minutes

Saturday long easy run for 75 minutes

Sunday 1 mile warm up on turf then 4 by 800 repeats at tempo pace with 1 mile cool down on turf

lake padden run

today i had an awesome run at lake padden our adventure consisted of running on the soft terrian and spashing through the mud. my running pal j-dog and i ran a nice and easy 9 miles and in the middle of the run we did 8 thirty five second hill repeats. i do have to say that lake padden is the best running place in the state of Washington.

tarining program

this program is for the young 5k runner

Monday long easy run for about 90 minutes

Tuesday tempo run at 7:00 minute pace for 60 minutes

Wednesday short easy run for 45 minutes

Thursday moderate pace run at 7:30 pace for 75 minutes after run 100 yard strides on grass

Friday short easy run for 45 minutes with 30 second pick ups

Saturday go to a track warm with two miles on turf then do 5 800's at 2:45 pace do cool down with 1 mile on turf
Sunday long easy run for 90 minutes with 35 second hill repeats at the end

gtown and his running partner j dog

sam in his classic wolves singlet

lele the next geb!

This is Usain Bolt. Even though I'm not a sprinter, I like the fact that he brought attention to the great sport of running.

Welcome to gtown's blog

This blog is about running, and what I think about it. This is my first entry. For this, I will say a bit about myself and a little bit about my opinions on running.

First about myself: I am 11 years old and i am an avid runner. i run with my dad everyday. we never run on the roads or streets we only run on soft trails. i love to run, i also hate to lose. What I mean is that I love competition. My favorite part of running competition is having a lap to go, and you're two feet behind somebody and with 200 meters to go, you just go for it. I love the feeling of putting it all out on the line. I am also a minimalist, which means I do all my training in lightweight racing flats, which strengthens your knees and ankles, and gives your feet a natural plant. When you're wearing built up shoes, it gives your foot a false plant, which is more likely to give you injuries.