Another pair of world beaters to be discovered at the Kass Marathon on Sunday 17th November

Valary Aiyabei winning the 2019 Frankfurt Marathon in a new course record
The two marathon runners who may have gotten many asking about their past records in running after their amazing recent performances in New York City and Frankfurt Marathons are Albert Korir and Valary Aiyabei Jemeli. Korir finished second behind Geoffrey Kamworor in New York this month while Jemeli ran a solo run to win the Frankfurt marathon last month in a new course record of 2:19:10 and the fifth-fastest time for women this year. She is currently ranked third in the Athletics World marathon rankings.



Coincidentally, both runners won the men and women titles at the 2015 Kass Marathon event. The two were little-known until their feat at this annual marathon that traverses the two counties of Nandi and Uasin Gishu.

ALL EYES ON STANDARD CHARTERED DUBAI MARATHON AFTER FORMER WINNERS ARE CROWNED "WORLD’S BEST"

Ruth Chepngetich winning the 2019 Standard Chartered Dubai Marathon
Below is a news release from the Dubai Marathon:

- 21st Staging To Be Held On January 24, 2020 -



Dubai, (UAE): Following the crowning of Standard Chartered Dubai Marathon winners Lelisa Desisa and Ruth Chepngetich as Marathon Runners of the Year, all eyes will now turn to the 21st staging of the Middle East’s premier marathon on January 24 and the potential emergence of new running talent.

What to follow after the IAAF scraps the 3,000m Steeplechase, the 5,000m and the 10,000m races from the 2020 Diamond League calendar

Beatrice Chepkoech after setting a world record for the women 3000m steeplechase
The time-table for the 2020 Diamond League competitions is now finally out. The 3000m steeplechase event will not be in the finals. The 5,000m and 10,000m races will no longer be featured in the meetings. This out of a decision made earlier in the year by the IAAF governing council.



Interestingly, some statistics have it that Kenyan runners have won roughly over 40% of all titles in the long-distance races. Their Eastern African neighbors, especially from Ethiopia and Uganda have also been doing well in these distances. Despite the reduction in the number of meetings where athletes would get the opportunity to run these events, the Olympic qualifying standards in these events have also been elevated to almost unattainable times.

World recorld holders in half marathon, Joyciline Jepkosgei and Geoffrey Kamworor lead Kenyans to 1-2 finishes at the 2019 New York City Marathon

Geoffrey Kamworor on way to winning a past New York City Maraton
With the double screens on the TV that made sure fans would not miss the action in the men’s race while watching the women’s race at the same time and the alerts from the mobile phone application whenever athletes crossed some particular points in the race, this year’s New York City marathon was truly exciting to watch. 

Geoffrey Kamworor remained calm and patient almost throughout the men’s race until they broke away with Albert Korir in the last few kilometers of the race.



As they approached the 39km point, Korir glanced back. It was an indication that perhaps he was mentally preparing himself to secure the second position and was just trying to stick with Kamworor to make sure he was safely well ahead of the runner behind them. He then allowed Kamworor to slowly open up a gap ahead of him as he followed with occasional back glances.

A 12-minute improvement at the 2019 New York City Marathon for my athlete!


Duncan Nyasinga running at the 2019 NYC marathon
I have never raced at the New York City marathon before, but I was the closest ever to the experience of running it this year as I tracked one of the runners I coach online who was running it.


Duncan Nyasinga approached me in late August this year to help him prepare for the 2019 New York City Marathon. His aim was to better his personal best time on race day.

“I came across your name through the internet after being mentioned by my Canadian friend. I am currently in the NYC area and planning to stay and run the 2019 NYC marathon. My best time is 2:40:21 for the full marathon,” he had written to me via email.

“I know I am capable and I believe there are no limits on humanity. I have a passion to run and I have been following YouTube clips of Kipchoge as he prepared for the Nike under 2hr project and the current 1:59 project which helped me run the 2018 NYC time of 2:45:23,” he had added.

Although he had at first told me that he didn’t have money to pay upfront for a coach at that moment, I trusted him and agreed to begin giving him training programs in advance, but he actually paid for my services sooner than I had expected after he began training with me. I could see his determination to improve his running, and it was very exciting to work with him in the 11 weeks that followed before his race this past weekend, the 3rd of November 2019.

Interestingly, not only did he get to improve his time at the New York City marathon this year, but he miraculously got to meet and briefly chat with his role model, Eliud Kipchoge himself at the finish line!



The evening before the race, he had given me his bib number so that I would track him during the race. He also called and we discussed the race strategy taking into account the topography and the nature of the New York marathon’s course. Our plan was to go out at a pace well ahead of his targeted time in the first half of the race, then try and balance that in the last half making sure he fought to remain inside the targeted time.

Brigid Kosgei’s recognition in Kenya after breaking the women marathon’s world record in Chicago

Brigid Kosgei with Paula Radcliffe at the Chicago Marathon
I was lucky to meet Brigid Kosgei’s coach and mentor this weekend in Nairobi during the annual Nairobi Marathon. I was even luckier to get to travel with him all the way from Nairobi to Eldoret, for almost seven hours and learnt quite a lot about the state of training currently in Brigid Kosgei’s camp and how she has been doing just after breaking the world record.



In this current world where money and a good number of years’ experience is often needed in almost any undertaking in life; be it to look for a job, to get education, to start a business, among others; people who begin from a humble beginning, turn their misfortunes in life into opportunities and end up successful in life are highly regarded in the society. When everything else seems to fail for a dedicated, hard-working and focused individual, running is often the option that can work in ensuring that they make it in life.

My personal experience at the 2019 Standard Chartered Nairobi Marathon

With Brigid Kosgei's coach, Erick Kimaiyo after participating at the 2019 Nairobi Marathon
My idea of a well-organized marathon race with working timing chips is one that should have their results ready in less than one micro-second after a runner crosses the finish line. It is now more than 24 hours since we last ran at the Nairobi marathon and still waiting for the results to come up. This is one thing that I think any serious and transparent marathon should work on.

It is more than 12 years since I did my first race at the annual Nairobi Marathon, and I have always been almost consistently running different distances here from the 10km to the 42km.



In 2007, I did help pace Gladys Chemweno, the lady who had eventually won the 10km race that year. By then, almost all races were being done entirely on the Mombasa road loop. It was great for fast times, but perhaps quite complicated to manage all distances on the same road.

Conseslus Kipruto again extended the Kenyan 3000m steeplechase dominance on Day 8 of the world championships in Doha!

Conseslus Kipruto after defending his world title in Doha
Leading up to the world championships, there were some fears among Kenyan fans that perhaps this was going to be the first time in a very long time that a non-Kenyan born athlete was going to win a world title in the men’s 3000m steeplechase event.



Since the IAAF world championships in 1991, Kenyans have continuously won world titles in the men’s 3000m steeplechase event. Except that it was rather a Kenyan-born, Stephen Cherono, renamed Saif Shaheen while representing Qatar, in 2003 and 2005.

Lessons to learn from the 1500m races that were run on Day 7 of the Doha world championships

Kenya's Ronald Kwemoi leading one of the men's 1500m heats
The shortest of all the track races that have more than ten runners running it is the 1500m event. There is a reason why they restrict the number of runners in 400m and 800m races, and why each one is assigned a lane to follow. It gives ample time and space for runners to avoid jostling and pushing as they seek the best positions to stay in a race.



On the other hand, the 1500m race is often marred by athletes getting boxed into the inside lanes, getting tripped and being at the wrong place at certain times in the race. This race is a combination of both speed and race tactics. One has to know when to be at a vantage position during the race and to react at the right time.

Hellen Obiri’s chances to defend her 5000m title got better, and the opposite happened for Faith Kipyegon, as Sifan Hassan chose the 1500m race over the 5,000m on Day 6 of Doha World championships

Hellen Obiri after winning the world title in 2017
The chances for Hellen Obiri to defend her 5000m world title slightly improved on day six of the world championships after Sifan Hassan finally settled on the 1500m instead of the 5,000m. Hellen Obiri who was disappointed by finishing outside the medal bracket in the women’s 10,000m event was back in action, winning the first heat of the 5000m races in 14:52.13. This became the fastest time of the evening and must have given Obiri the confidence she would need in the final on Saturday.



Good deeds were rewarded in the second heat of this event. Watching the start of the second heat, one would have easily wondered whether the athletes knew that they had to make the race a fast one in order to better their chances of qualifying to the final through their times, in case they would not finish in the top 5 automatic positions.

Conseslus Kipruto assured Kenyans that he would continue the Kenyan 3,000m steeplechase tradition in the men’s 3000m steeplechase on Day 5 of the Doha world championships.

Conseslus Kipruto after winning his 3000mSC heat in Doha
The men’s 3000m steeplechase final was shaping up into a very exciting final after what just happened in the heats. Not only would the four Kenyans who made it to the finals be looking out for Soufiane El Bakkali of Morroco and USA’s Hillary Bor and France’s Djilali Bedrani, but more importantly, the three Ethiopians who also made it to the finals and are beginning to invade a territory that has always belonged to Kenyans at the world championships for a long time.



For the Kenyan runners led by Conseslus Kipruto, they knew that Kenyans have always won gold medals and dominated this event from as early as 1968 by great legends that included Amos Biwott, among others. They were not going to let it end in their era. It would be like letting the relay baton drop when your teammates have safely delivered it to you and you are already so far ahead of your competitors.

Brigid Kosgei runs an amazing new world record of 2:14:04 at the 2019 Chicago marathon

Brigid Kosgei after smashing Paula Radcliffe's world record in Chicago. Photo by organizers
As we were just about to recover from the shock that struck us yesterday while watching Eliud Kipchoge running a time that most scientists had sworn was impossible for a human being to achieve in a marathon, Brigid Kosgei just gave us another shock today after just running 2:14:04 at the Chicago Marathon to shatter a sixteen year old world record by over one minute and twenty seconds!



Just 10 minutes into the race and Kosgei still had just one other runner remaining beside her. But that wasn’t for long. At the 5km point, Kosgei was alone with two pacesetters as she crossed it in an unimaginable 15:28.

Eliud Kipchoge, the official world record holder, just ran an “impossible” 1:59.40 for the marathon in Vienna!

Eliud Kipchoge crosses the finish line in Under 2hrs for the marathon
Think of anything that people think is impossible to accomplish; like flying by flapping your hands vigorously. Set your mind on doing it. Believe in yourself, and you will just be able to do that!

The greatest of all time, Eliud Kipchoge just did exactly that today in Vienna while running to inspire the human race that “no human is limited.”



Despite having listed the six reasons in my recent article in the lead up to this challenge as to why I thought Kipchoge was definitely going to run under two hours, it was almost unimaginable seeing him maintaining such a crazy pace consistently throughout to entire 42.2km.

Kenenisa Bekele missed the world record by two seconds after running 2:01:41 to win the 2019 Berlin Marathon

Kenenisa Bekele winning the 2019 Berlin Marathon
At around the 32km point, Birhanu Legese dropped a 2:48/km pace and maintained such a hard pace that saw Bekele drop back from the leading pack of three. Sisay Lemma, the other runner in the leading pack, soon struggled to keep up with the leader too and began a gap open between them. Given his recent record of dropping out of the Berlin marathon in 2017, the Dubai marathon in 2017, and at the Amsterdam marathon last year with less than two kilometers to the finish line, it appeared as though Bekele was just about to have another bad day.




However, at around the 36 km into the race, Bekele looked recharged. He soon overtook Lemma and began chasing down Legese at the front. He moved to the opposite side of the road as he approached Legese and rapidly overtook him as though he was standing.

Day 4 of the Doha world championships: Halimah Nakaayi, Muktar Edris and Beatrice Chepkoech win gold

Beatrice Chepkoech. Photo from IAAF Diamond League
As the world championships in Doha entered Day 4, the events were getting more and more exciting with the number of finals increasing each day. It was perhaps the best night, so far, especially for the middle and long distance track fans with the men’s 5000m, the women 3000m steeplechase and the women’s 800m finals.




From the beginning of the men’s 5000m race, Ethiopian runners took to the front, with USA’s Paul Chelimo being the only one in their midst. At first, it was Muktar Edris who momentarily seemed to have been controlling the early pace as Tilahun Bekele and Selemon Barega awaited their turn to take up the pacing duties just behind him. After setting the sub-13-minute rhythm at the front, Edris then moved back almost into the middle of the rest of the field and waited for his time to come.

Sifan Hassan winning her first gold medal in Day 2 of the Doha world championships in the women 10,000m

Sifan Hassan winning her race in Doha
Sifan Hassan showed her resolve to make history after winning the women 10,000m final, the first of the 3 events she was aiming to win at this year’s world championships in Doha. The remaining races would definitely be easier for her than the 10,000m race given that she is ranked as world number one in both the 5,000m and the 1500m distances and she is as well the IAAF Diamond League Trophy winner in both.

It was a hotly contested 10,000m race in which most of the runners recorded their personal best times despite the not so ideal conditions for fast times in Doha.

Ruth Chepngetich winning the first gold medal on Day 1 of the IAAF world championships in Doha

Ruth Chepngetich winning the marathon in Doha
Looking so determined and focused, Chepngetich broke away at the 35km point from a leading pack that had three other athletes in it and never looked back again. Helalia Johannes and Ednah Kiplagat quickly began to fade, but Rose Chelimo remained hanging behind her for a while adding an element of suspense to the race. However, the background behind her after the 40km mark became a clear road. She went ahead to cross the finish line in 2:32.43. Chelimo of Bahrain came second in 2:33.46 while Namibia’s Johannes took third in 2:34.15.



During the earlier stages, at around 10 minutes into the race, Kenya’s Visiline Jepkesho and Chepng’etich had picked up their water and suddenly opened up a gap while the rest gulped down their drinks. It was as though it was an agreed strategy between the two. They had quickly closed the gap that had been created by Sardana Trofimova at the front and soon caused a single file from the huge pack that had remained up to that point.

Six reasons why I think Eliud Kipchoge will most likely break the 2hr barrier for the Marathon this Saturday in Vienna

Eliud Kipchoge. Photo from his Facebook Page
The only reason why we cannot give it a 100% certainty is that it is not any normal task, like breaking a world record. It is much more than that. Kipchoge will be trying to test the limit of what is humanly possible for the human race to achieve in the marathon. 

1. He would not have agreed to take up the challenge.
There is one thing I have learned about Kipchoge since he took up road running. He doesn’t just race anyhow; that is why he has won 12 out of all the 13 marathons he has ever run. The only one he didn’t win, he finished 2nd.

Kipchoge takes his time to prepare well and only races one or two marathons in a year unlike other runners who do multiple races in a year without caring about the impact it will have on their careers.

Kipchoge believes he is going to break the barrier. Some people’s believes are stronger than others’ and I believe Kipchoge has always had a strong belief in whatever he has ever set to achieve.



2. He is currently the greatest marathon runner ever in history
He is the only human to have ever run a marathon under 2hrs and 1 minute. He has run 2:01.39 for the world record as well as 2:00.25 in his first sub 2hr marathon attempt in Monza, Italy.

Will it be Lawrence Cherono, Mo Farah, Getaneh Molla or someone else at the 2019 Chicago Marathon?

Lawrence Cherono 2019 Boston Marathon: PhotoRun.net
While other major marathons have been inviting a few of the best marathon runners in the world, the Chicago Marathon has in the recent past been assembling elite fields that provide perfect ingredients for some exciting and unpredictable competitions, especially in the men’s race.

This year, the defending champion from 2018, Mo Farah will be back and hoping to win again. But, the field will be slightly different this time around and perhaps slightly tough as well.

Ethiopia’s Getaneh Molla ran his first-ever marathon earlier this year at the Dubai Marathon winning it in 2:03:34, which is the fastest ever marathon debut time in history. But, on a certified course given that Moses Mosop ran 2:03:06 for his marathon debut at the Boston marathon in 2011. With a marathon debut time that is faster than the course record, Molla will definitely be one of the athletes to watch out for here and who has great potential to break the course record.



The 2019 Kaptagat Half Marathon happens this weekend, the 8th of September

The start of the men's Kaptagat Half Marathon race in 2018
Everything is set for another edition of the Kaptagat forest half marathon. Winners in both the men and women 21km races will pocket KES 100,000. Second and third finishers will walk away with KES 75,000 and KES 50,000 respectively.

Having a Kenyan coach is much more valuable than buying Kenyan jerseys and bracelets

Steven Vanlancker (centre) training in Iten, Kenya
“I am surprised that it had to take me over 6,000km of traveling to finally understand what “easy” really meant,” Steven Vanlancker told me as we sat and sipped some hot tea outside on a hot afternoon at Iten Club in Kenya.



Steven is from Belgium and is one of the runners that I coach online and who at times borders on nagging with many questions whenever I give him a program for the week. Often, he would want to know the exact pace to use in each one of the runs I give him. So, when he came to Kenya, did a few runs, noticed that an easy pace on some routes can sometimes get faster than hard runs on some routes; he then realized the need to use feeling for his runs rather than follow the pace on his watch!

Trying to keep up with Eliud Kipchoge and group on track during the INEOS 1:59 challenge training

I am deeply indebted to Eliud Kipchoge’s coaches and training group for allowing me to join them in most of their training runs, especially the track intervals. Despite it being such a rare chance, a spectacular experience, and a great learning opportunity, it is obviously not an easy task trying to keep up with this group in training.



800m is simply 2 laps on a standard 400m track. But, trust me. You will easily lose count of the two laps when you do your best to stick with Eliud Kipchoge’s group during their interval training. It has happened to me a number of times. The good thing is that the runners would finish the intervals ahead of you and you will see them stop running and you will know exactly where to stop as well.

Joshua Cheptegei won the men’s 5000m Diamond League title in Zurich after the race was turned into a football match

Joshua Cheptegei at the Zurich Diamond League meeting. Photo by organizers
Having shown great form in the 5,000m and 3000m races leading up to the diamond league final in Zurich, the 5000m title was expected by many fans to go to one of the Ethiopian runners; Selemon Barega, Telahun Bekele, Yomif Kejelcha and Hagos Gebrhiwet.



However, no sooner had the race started than some of the protagonists started to trail the rest of the field from behind. Barega was holding the tail of the whole pack. Slightly ahead of him was Kejelcha.

How to tell when you are in great form to run a marathon well

Mary Keitany training in Iten
There are so many methodologies that athletes use to tell when they are finally in their right form to race well. Some may not be very common. For example, I normally just hold my wrist with the other hand and tell what kind of form I am during my training. Others compare themselves against their training colleagues.



Below are the most common signs that many athletes tend to agree on as the most common indicators of someone in good form to go out and run a great race.

1. Craving for food

There are days when runners seem to find any foodstuff they taste, or even just think about, are sweeter than they have usually been. I know of some interesting stories that have involved food in some training destinations around here, especially after some days of hard training.

Six reasons why Dennis Kimetto was sure to break the world record for marathon in 2014

Dennis Kimetto talking with Justin Lagat in Kapng'etuny, Kenya.
With 4 days to go before the Berlin Marathon in 2014, I caught up with Dennis Kimetto in Kapng'etuny, Kenya as he finalized on his training before heading out to Berlin. He is a man of few words, but the few words he told me, supported by hard facts, made me wonder whether the world marathon record was not as good as broken.



First of all, the weather predicted for that Sunday (the 28th of September 2014) in Berlin would be more favorable than the previous year when Wilson Kipsang broke the record.

Joyciline Jepkosgei, the world record holder in 10K and half marathon to make her marathon debut in New York

Joyciline Jepkosgei after setting a new world record for the half marathon
Joyceline Jepkosgei will be running the marathon distance for the first time at the New York City Marathon in November. It is understandable when the focus is at times given to other athletes coming to run here, given the depth of the elite field. But, it is worth noting that with world records in the 10km and half marathon distances, Jepkosgei will surely be one of the biggest stars to watch out for here. 




Many reigning world champions will not defend their titles in Doha

Men's 10,000m race at the 2017 London World Championships
From the new IAAF rules on testosterone that has affected the women’s events from the 400m to the 1500m distances, to some of the 2017 medalists like Mo Farah and Usain Bolt moving away from track running, to other defending champions being injured and uncertain of participating at the Doha world championships, this year’s world championships seem to be very open in many of the track events. It remains to be seen whether a good number of the 2017 world champions will defend their titles.





Conseslus Kipruto confirms he will be running at the Kenyan National trials


Conseslus Kipruto winning gold in London
To fans of the men’s 3000m steeplechase event, and particularly of Conseslus Kipruto, the reigning Olympic, world, and Commonwealth Games’ champion had some exciting news to share today after chatting with RunBlogRun. He has recovered from an injury that has seen him miss the track season this year and is feeling ready to compete again.




With one step to reach the nationals, athletes gave their best at the Central Rift championships in an effort to earn slots to participate at the national trials expected to take place next month.

Exciting distance races at the 2019 Muller Anniversary Games, London

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Hellen Obiri after winning the women's 5000m in London
It almost felt like a world championship week this weekend during the two-day Muller Diamond League meeting in London. There were many great races that had almost all the main contenders that will likely to turn up at the finals of the world championships in Doha and added to the venue; the London Stadium, in which the 2012 Olympics and the 2017 world championships were done, it was bound to be a meeting to remember.



There were a lot of expectations in the men’s 800m race given that Nijel Amos had just run 1:41.89 at the Monaco Diamond League and knew exactly how close he was to breaking the world record. The race was to happen in the same facility where he set his personal best time of 1:41.73 in 2012 when he had finished second to David Rudisha who had broken the world record.

Seven common bits of advice I give to my runners

Training in Kaptagat, Kenya.
With the emergence of sophisticated GPS watches, heart rate monitors, running applications and fitness websites like Strava to share training data and experiences, it has become very easy for many runners out there to reach out to me and try out the Kenyan way of training through my Kenyan Online Coaching programs. I have had some incredible experiences and feedback from the runners I have worked with, so far.



Below bits of advice are based on some of the common questions and clarifications that some of the runners I coach online have been seeking to know.

1. Differentiate between your jogging, easy, moderate and hard runs
These are the common words that we usually use to refer to our workouts; Jog, Easy, Moderate and hard. Here is how to understand them roughly.

Sifan Hassan's new world record amid other fast times at the 2019 Monaco Diamond League

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Sifan Hassan and Laura Weightman after going 1-2
Fast times have usually been recorded in the past years at the Monaco Diamond League meeting, especially in the distance events. It was the same case this year with a world record being set in the women’s 1 mile and world-leading times being registered in the men’s 3000m steeplechase and 800m races.

The women’s 1 mile race became the much talked about race after Sifan Hassan turned it around from what had appeared to be a low profile event, given the scarcity of other big names to provide competition. It was only Tsegay Gudaf who was able to stick with Hassan after the pacesetter had stepped out. For a while, it appeared as though Tsegay was trailing Hassan and waiting to strike in the last stages of the race.

But, just after the bell, Hassan accelerated and built a big gap that kept increasing rapidly as she went for the new world record crossing the finish line in 4:12.33. Tsegay would suffer from her mistake of trying to keep up with her as two other athletes overtook her before she reached the finish line. Laura Weightman finished second in a personal best time of 4:17.60 followed by Canada’s Gabriela Debues-Stafford in a new national record of 4:17.87.

Wyclife Kinyamal leads Kenyans to a 1-2-3 finish in the 800m race as Kejelcha win 5000m at the Lausanne Diamond League meeting

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Yomif Kejelcha
One of the biggest races of the night was the men’s 5000m, given the start list that had almost all the runners who had shown great form in distances ranging from the 3,000m to the 10,000m this season. There were 15 runners who had run under 13 minutes for the distance. There were also some perceived scores to be settled between Tilahun Bekele and Selemon Barega; Joshua Cheptegei and Barega; Yomif Kejelcha and Barega; Paul Chelimo and Cheptegei, among others.

However, Yomif Kejelcha who had not featured much in the most recent races was the man who won what is arguably the most anticipated race of the year.



The first 1000m was quite fast with the pace setter taking the field through it in 2:32.96. However, the pace was slowed down a little after the pacesetters stepped out after around the 3,000m mark, as though no one was willing to risk trying to break away from such a formidable field.

Interview: Seven questions from Noel Paine regarding my online coaching

I, participating at the 2017 Ottawa marathon in Ottawa, Canada
 It is always a pleasure to me getting to talk about my passions of running, writing and coaching. I got seven questions this week from my favorite running friend, an athlete I currently coach and a fellow dad; Noel Paine.

Noel has experience of over 30 years as a runner and is hoping to still run a personal best time for the marathon at the age of 43 years, which I think is possible.

Below are questions from Noel Paine regarding my online coaching:

A look at the men’s 5000m race for tonight at the Lausanne IAAF Diamond League

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Telahun Bekele leading a recent men's 5000m race
Someone just confided in me that if he were in the start list for the men’s 5000m race tonight at the Lausanne Diamond League meeting, then he would have just faked an injury and wait for a less competitive race later in the circuit.

With 15 runners having personal best times of under 13 minutes in tonight’s race, it is set to be one of, if not, the most competitive 5,000m race this year.

Beatrice Chepkoech and Joshua Cheptegei's sweet revenge at the Preclassic Iaaf Diamond League

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Beatrice Chepkoech running at the Kenyan trials in Nairobi
Not sure if it was because the setting and lighting were different from that of the other Diamond League races, given that it happened in broad daylight as opposed to others that have happened mostly in the evening, but this year’s Preclassic diamond league was mesmerizing to watch!



A Crazy and exciting women’s 3000m steeplechase race that left the field in a single file within the first kilometer was the first distance event in the sunny and clear afternoon in Stanford. Beatrice Chepkoech chose a strategy that works best for her; she broke away from the group from the start. The chasing pack regrouped itself again in the last stages of the race and there was a different championship caliber race (complete with former and reigning world champions in it) for the second place as Chepkoech ran her own different race at the front.

17 week marathon training program that improved my time by 29 minutes

My ebook
In my preparation to go out and run a 2:26.48 marathon, I recorded each workout from the first date of starting my training, for continuous 17 weeks, till I remained with the last couple of weeks for tapering and travel. In it are the time splits I would post in all my runs; 25km runs, 38km runs, track intervals, 15km tempo runs, etc.

While this program will not make you run 2:26 by reading it, it will help you compare the times you post in your workouts with mine and see how you will adjust them to make sure you run faster than me in your next race. Or, at least it will help to just sample a typical Kenyan training program in your own training.

Almaz Ayana and Faith Kipyegon on start lists for Prefontaine Classic Diamond League this weekend

Faith Kipyegon will be running in the women's 1500m
One of those IAAF Diamond League meetings that one should never ever miss is happening this weekend in Stanford, USA.

Looking at the women 3000m’s start list, I could not help but wonder whether such a stellar field has ever been assembled for this event in recent times! There are two world record holders; Genzebe Dibaba and Almaz Ayana, with Ayana staging a comeback after being away from competitive running for a while due to an injury.



Hellen Obiri who is ranked as world number one at the moment in the 5000m event will also be there, together with Sifan Hassan who gave a hard run to Dibaba in their recent 1500m race that led to her running a national record of 3:55.93, will also be there!

What percentage does good online coaching contribute to running a great marathon?

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A coach urging athletes on at a local race in Kenya
If it was true that every product that appeared on the internet in the name of aiding runners run fast marathon times was to add at least 2% improvement each, then a runner who would use all these products at once would only need to use a 20% effort to win any major marathon!

There are so many products in the market including energy gels, pre-race powders, protein supplements, racing shoes that claim to add up to 4% improvement, energy drinks, special clothing that eliminates air resistance, pace setting GPS watches, electrolytes, running glasses, compression and performance socks, etc. Just like choosing the right odds to place in the betin kenya promo code you will need an expert in the field who has had enough experience in the field to know what exactly will work best for you in yielding the best results. For marathon running, that person is a coach.



Almost every coach was at one time a runner and, besides what was passed down to them by their coaches during their time, knows exactly how the different products and different training programs assisted their running and the right time to apply each one of them.

Nelly Jepkosgei, Genzebe Dibaba and Getnet Wale shine at the Rabat Diamond League.

Nelly Jepkosgei winning the women's 800m race in Rabat
After the Rabat Diamond League meeting had ended, someone just posted on FaceBook; “when did the Ethiopians start winning the men’s 3000m steeplechase races?!”



Well, perhaps their supremacy has just started at the Rabat Diamond League race last night as they took the first two places with Getnet Wale running a world-leading time, national record and personal best time of 8:06.01 to win the race ahead of Chala Beyo who finished second also in a personal best time of 8:06.48. Kenya’s Benjamin Kigen tried hard, but his finishing kick could not allow him to catch the two Ethiopians as he finished third in 8:07.25.

Norah Jeruto upset Beatrice Chepkoech as Selemon Barega won a thrilling 3000m race at the Oslo Diamond League

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Norah Jeruto with her sister Daisy Chepkemei after the Oslo Steeplechase race
Photo Courtesy
There was some exciting racing in the distance events at this year's Oslo Diamond League meeting.

All the top four finishers in a thrilling and fast men’s 3000m race recorded their personal best times, with a world leading time and a national record being registered as well. What makes a middle and long distance track race very exciting is the building up towards a climax, the mind games being put to play by the athletes, the fluid movements of athletes in great shape, the gutsy decisions, etc. This race had all these and more. It was as though Joshua Cheptegei knew that Selemon Barega had a strong finishing kick and wanted to make it a long and hard run almost from the start. With about three laps to go, the whole field was already following in a single file with only Nicholas Kimeli and Barega managing to stick just behind him until the last lap.



Barega overtook Cheptegei in the last 200m and went ahead to win the race in a world leading a personal best time of 7:32.17. Cheptegei’s time of 7:33.26 was also a personal best time; same to Kimeli’s 7:34.85 ahead of Henrik Ingebrightsen who treated his home fans to a new national record of 7:37.37.

Beatrice Chepkoech, Selemon Barega, Hyvin Kiyeng and Bethwel Birgen to light up the Oslo Diamond League on Thursday the 13th of June 2019

Beatrice Chepkoech leading the women 1500m race at the Commonwealth Games in Gold Coast
The Oslo Diamond League meeting has always been one of the most exciting diamond league meetings every year, and this year promises to be the same.
Below are some of what to look forward to in the middle and long distance events.



Men 3000m:
For things to get more exciting in the upcoming long-distance track events, we will need another runner to beat Selemon Barega in the 3,000m race so as to complicate things further in trying to guess who the best 3000m/5000m at the moment is.

What might have caused the poor performance by Kenyan athletes at the Aarhus 2019 World Cross Country Championships?

Kenyan runners participating in a past cross country race in Eldoret, Kenya
One former senior police officer would tell anyone to go away and come back with just one solid reason whenever one gave him more than two reasons as to why something might have happened.

So, here I was; trying to find the one reason as to what may have caused the dismal performance by Kenyan athletes at the 2019 Aarhus IAAF World cross country Championships, and below are the various possible reasons.



1. The national trials were done on high altitude.
For the first time in Kenya, the national cross country championships were done outside Nairobi and there were some major upsets. Some of the main contenders including Agnes Tirop and Edward Zakayo, among others, gave in to the high altitude and the harsh weather conditions in Eldoret and could not make the team.

Benjamin Kigen only winner from Kenya at the Rome Diamond League Meeting as Dibaba, Brazier and Bekele triumph

Benjamin Kigen on way to winning the 3000m steeplechase in Rome. Photo from Organizers
Men 800m:
After a 49.96 seconds first 400m split by the pace setter, it appeared as though it was going to be Wycliffe Kinyamal’s day as he led at the 600m mark in 1:16.87. But Nijel Amos was just at his back waiting to strike as usual on the home straight. As soon as Nijel ran past him, KInyamal began to fade rapidly. However, it was not going to be Nijel’s day either as the strong finishing Donavan Brazier came to edge him just at the finish line winning the race in 1:43.63 against Nijel’s 1:43.65. Brandon Mcbride finished 3rd in 1:43.90.



1500m women:
Genzebe Dibaba seemed to have perfectly timed the right time to spring away from the pack in the women’s 1500m. She overtook the pacemaker at around the 1200m point and began to open a gap in a move that might have caught the other contenders by surprise. The rest of the race remained a battle by the rest of the field to try and come in contact with her again. Despite the fact that she did not manage to close the gap, Laura Muir’s effort to catch Dibaba was amazing and it certainly puts her as one of the top contenders to watch in the next big 1500m race. Dibaba won the race in a world leading time of 3:56.28 slightly ahead of Muir who finished in 3:56.73. Tsegay Gudaf took the third position in 3:59.96.

Caster Semenya to run a new distance at the Eugene Diamond League

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Caster Semenya during the Gold Coast Commonwealth Games
Many track fans may have expected to see the last of Caster Semenya participating in the Diamond League races after the new rules came in place as from 8th May to bar her from participating in events between the 400m and the mile. But, it seems the two times Olympic and three times world champion who has been unbeatable over the 800m distance already had a plan B in place.



Semenya has been entered in the Pre Classic diamond league meeting which is scheduled for June 30th, to in run the women’s 3000m. This event does not fall under the IAAF’s new testosterone regulations.

Eliud Kipchoge’s seemingly permanent marathon world record of 2:01:39 in Berlin recaptured

Eliud Kipchoge with his coach, Patrick Sang
The 16th of September 2018 was an exciting day for marathon fans across the world when Eliud Kipchoge treated them to one exciting marathon race on the streets of Berlin. 



In Kenya, for the first time, there was a huge following of the race with restaurants and county governments in places where the highest concentration of athletes come from setting up watch parties. Some local sponsors also came in to be part of the partying. A local TV station also covered the gatherings and the celebrations across the country during the race.

The 2019 Stockholm Diamond League Meeting's most talked about race

Rhonex Kipruto won the 10,000m race in 26:50.16
It would appear as though when a race is cut off from the TV audience, it will be the most sought and downloaded video on internet the following day given what just happened at the IAAF track and field meeting in Stockholm this week (the 30th of May 2019).



The men’s spectacular 10,000m race that was won by Rhonex Kipruto in a rare sub 27 minute time of 26:50.16 became one of the most talked about races from the Stockholm Diamond League meeting on the internet and on social media the following day. I had to go to YouTube to re-watch the race for myself.

Five memorable moments to remember from the 2019 IAAF Aarhus World Cross Country Championships

The under 20 women's race at the Aarhus world cross coutry (Photorun.net)
The IAAF world cross country championships that happened in Aarhus Denmark are over, but there are moments that will remain in record books and in the minds of fans that watched it for a long time to come. Below are some of the memories to keep from Aarhus. 



1. The tough and hilly course.
Even before the event began, many had already nick-named it the toughest world cross country meeting ever. It was. The part of the course that will remain memorable was the steep incline, just after the muddy section. It is interesting to think that someone thought about adding weights (mud), and not water, on the runners' spikes before they could ascend the slope.

A day with Pace Sports Management's coach, Sammy Mitei

Coach Sammy Mitei noting track interval times of his athletes in Eldoret
It was such a great learning experience to me when I visited Pace Sports Management’s Sammy Mitei as he coached his runners in Eldoret. I saw a lot for myself and learned more as I listened to him. 

"What did I just tell you?!" he had asked, and I could not hide my astonishment.



After explaining to me how, as an experienced coach, he had learned to give out workouts to his athletes depending on how he has come to know each and every one of them - there are those who often complain that the work out is too much and also those who would feel that they still wish to add in some more at the end of the session - one of his athletes who had just been doing some 800m intervals on the track actually came up to where we stood and asked him if he could add some more 300m intervals! He gave him the okay.

Experiences from my long distance online coaching career

Bethwell Birgen training with his group in Eldoret
As a coach, my responsibilities are not as obvious as they appear. I am being entrusted with someone’s life’s goals in running and I would never want to let down anybody who trusts in me and that is why I prefer taking a slow and sure way to success rather than pushing a runner through short and dangerous ways. 



There is so much that can be added into a training program; hill workouts, slope repeats, different kinds of fartleks, downhill speed workouts, long and short track intervals, threshold runs, diagonals, tempo runs, easy runs, moderate runs, recovery runs, track repeats, long runs, semi-long runs, etc. However, not all these types of workouts necessarily need to happen all at once, in the same week, or even in the same month.

Simon Cheprot touches hearts at the Okpekpe 10Km Road Race

Simon Cheprot stops to help a runner during the Okpekpe Road Race
Jacqueline Nyetipei helps a running
drink water in a race
For yet another time, a Kenyan runner has captured the hearts of many fans not because of their running, but due to their kind and humane acts during the race.

This was in an almost similar incident to that of Jacqueline Nyatipei did stop on her way to winning a marathon in China some time back to offer water to a disabled athlete who was clearly struggling to keep on running

No one could enact the drama of the biblical Good Samaritan more than Simion Cheprot this weekend in one of the biggest 10km road races in Africa.

While those who would have been in a better position to step in and help just stood there and watched as Kipkemoi crawled on the ground as he struggled to get up, Cheprot came from behind. For any other athlete, it would have been a golden opportunity to pass by the struggling runner and finish in a better position. But not for Cheprot. He stopped to pick up the struggling runner and carried him to the finish line despite other runners running past him in the process.



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