TheFinalSprint.com - Track & Field, Marathons, Racing News, Training Advice, Elite Athlete Blogs, Interviews, Podcasts, Videos and More! - TheFinalSprint.com is the Premier Destination for Track & Field, Marathon, Cross Country, Olympic and Road Racing Enthusiasts.

Lead Stories: Sunday, September 7, 2008

Lagat Breaks 99 Year Gold Medal Drought for USA

Posted August 29th, 2007 at 1:30 PM by David Monti

Section: News & Results, Track & Field, Special Features, Live Race Coverage

Competing in his first IAAF World Championships in Athletics for the United States, Bernard Lagat of Tucson, Ariz., brought home a gold medal in the 1500m, breaking a 99-year middle distance gold medal drought for his adopted nation. Not since Mel Sheppard won the Olympic title in London in 1908 has an American man won a world or Olympic 1500m title.

“This is the most important moment of my life today,” Lagat told the media at the post-race press conference while balancing his 19 month-old son, Mikka, on his knee. He added later, “This was a great win for me.”

Lagat, who already has Olympic silver and bronze medals to his name, executed the race plan coach James Li gave him to perfection. Coach Li had come to Lagat’s hotel room this morning with a video of his semi-final, and pointed out where the 32 year-old athlete had made mistakes during the race. Lagat said he listened carefully to his long-time coach, and kept the race plan he was given for tonight clearly in mind.

“He showed me the plan. I followed it and at the end, I was the winner,” Lagat summarized.
Read the rest of this entry »

Comment on this post | Permalink

Redemption: A runner’s inspirational quest for Boston

Posted February 28th, 2007 at 1:00 PM by Jim Fortner

Section: Motivation, Success Stories

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Monica Cassier, of Midlothian, VA, was seeking to qualify for the Boston Marathon for the first time. Her extraordinary report of her journey to her goal is inspirational and a “must read”. It has been re-published on my personal site and below on TFS with her permission.

REDEMPTION, by: Monica Cassier

I can’t help but ask myself: “How can I be here?” It is an early December day in Charlotte, NC, the temperature is hovering in the low 20’s, and I’m minutes away from the start of the Thunder Road Marathon. I’m a couple of hundred miles from home. I’ve stayed with my brother-in-law and his family, but at race start I am alone, and I expect no familial support during this endeavor. I’m wearing shorts, a long-sleeve shirt layered over a short-sleeved shirt. And I’m freezing. What a difference a few weeks make. I rewind my mind. It’s a day a month earlier in Richmond, VA.

“How can I be here?” This is all I can think to myself. “This isn’t happening. This can’t be real… this is a bad dream.”
Read the rest of this entry »

3 comments, add yours | Permalink

Optimal Marathon Running

Posted December 11th, 2006 at 11:30 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Running an optimum marathon requires the following 4 things:

(1) An accurate and realistic assessment of a target time.

This is absolutely critical. Be too optimistic with your goal and even a starting pace that you think is a little conservative will really be too fast and will result in a lot of lost time as you slow in the latter miles. OTOH, set a very conservative goal time and you will lose more time in the first half than can be overcome in the second half. If hot and/or humid weather is expected during the race, it is necessary to adjust the realistic goal accordingly.
Read the rest of this entry »

Comment on this post | Permalink

Win the mental battle to finish strong at your next race

Posted November 8th, 2006 at 11:00 AM by Trish Monks

Section: Running & Training, Motivation, Training Tips

On Sunday I ran a half marathon – it was hilly, and about 7 miles too far, but I got through it without walking (a key goal of mine when hills are involved) and, as a surprise bonus, got myself a new personal best for that distance.

However, I must admit that it was quite difficult (not enough long training runs – my own fault). At the 8 mile marker, just after a substantial climb and with only 5 miles remaining, I had a bit of a ‘wobble’.

Do you know the kind of scenario that I am talking about? You start doubting yourself: thinking that you’re not going to make it, wanting to stop for a little walk, consider feigning an injury so you can drop . . . that kind of thing. The worst part is that the more you think these negative thoughts, the slower you get and the more likely you are to actually give up. It’s at these crucial moments that I have learned that I really have to give myself a good talking to.

Here are some tricks to get you through the psychological pain barrier: Read the rest of this entry »

Comment on this post | Permalink

The Trail From Beginner to Boston

Posted October 5th, 2006 at 12:01 AM by Jim Fortner

Section: Running & Training, Injury & Rehab, Motivation, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

In order to qualify for Boston, it is necessary to be able to do two things…..run long and run fast…..and both in the same race. The qualifying time for females under 35 years of age is 3:40, or 8:24 per mile. For men under 35, it is 3:10, or 7:15 per mile. Neither is easily done. But, with the right combination of desire and my three P’s…..Patience, Perseverance and a Plan…..many runners can get there. Those who have formed the Boston Training Group have certainly demonstrated the strong desire. Your Patience and Perseverance will be tested over the next year or more. What is needed now is a long range Plan.

The plan should extend at least a full year to allow a buildup to a fall marathon. It should be designed to develop yourself in progressive stages to the point where you can take on a marathon program. Read the rest of this entry »

Comment on this post | Permalink

Negative Splits: Use Them to Perform Better in Your Next Marathon

Posted September 25th, 2006 at 3:25 AM by Jim Fortner

Section: Running & Training, Training Tips

A note from TFS: Jim Fortner is a weekly, guest contributor to The Final Sprint. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.

Negative splits are the time proven way to best run a marathon. All “experts” and most experienced marathoners that I am aware of recommend targeting negative splits of 2-3%.

The problems with a race plan that is based on positive splits, even small ones, are: (1) faster consumption of glycogen, which means that your body becomes more dependent on fat for fuel earlier in the race; (2) you reach your AT/LT earlier in the race, so a greater portion of the race is spent running anaerobically, i.e., the wall arrives earlier and harder; and (3) it allows for less margin of error in case you miscalculated your ability on race day or any of many other variables bite you in the butt. You wind up running a greater percentage of the race in the less efficient mode, which exacerbates your late race “decline” and can lead to a hard crash.

Read the rest of this entry »

2 comments, add yours | Permalink

Adjusting Your Race Plan: How to Battle the Elements & Other Unexpected Obstacles

Posted August 31st, 2006 at 4:00 AM by Jim Fortner

Section: Running & Training, Motivation, Training Tips

A note from TFS: Jim Fortner is a weekly, guest contributor to The Final Sprint. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.

Below you will find his latest post about adjusting your race plan when you are faced with issues of weather, hills and crowded starts. I think you will find it to be extremely helpful.

Generally, all of my comments about race strategy and pacing assume ideal race conditions. Specifically, good marathoning weather, an unencumbered start and a flat course. However, it is necessary to adjust or tailor a race plan to allow for any of these conditions being less than ideal…..and you can almost count on one or more of them happening. Your question gives me an opportunity to look at them. Hope you don’t mind.

Weather
Like the old saying says, you can’t do anything about bad weather, except complain. Good marathon conditions require no higher than 50 degrees temperature and 50 percent humidity (the marathoner’s 50-50 rule of thumb). Anything over 60 degrees or 60 percent is considered “red or yellow flag conditions” or a “hot weather marathon” for most marathoners. Read the rest of this entry »

One comment, add yours | Permalink

CRAMPS - Factors That Can Cause Them & How to Prevent Them

Posted August 4th, 2006 at 1:00 AM by Jim Fortner

Section: Running & Training, Injury & Rehab, Training Tips

A note from the TFS: We are pleased to welcome Jim Fortner as a guest contributor to The Final Sprint. Jim is an extremely knowledgeable runner and talented writer. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.

Below you will find his latest post about cramps; where they come from and strategies to prevent them. Enjoy.

I believe that there are several causes of cramps. Therefore, it’s necessary to deal with several factors to avoid them. The key factors are early race pace, hydration, minerals, electrolytes, weather, being adequate trained and a sufficient taper.

I experienced leg cramps (calves) in my first 3 marathons that slowed my pace considerably and reduced me to some walking after 21 miles. I almost had problems with them in my 4th and 5th marathons. I occasionally felt ripples/spasms in my calves as they bordered on cramping. I was able to fend them off each time they threatened with more of a forced forefoot landing for a few strides. But, my pace was still affected. After that, I have avoided them completely in my 16 subsequent marathons. (Except for my 18th when an experiment with Gallowalking/pacing brought them on….but that’s another story. :) ) In the process, I have adopted several techniques that I think are effective against cramps.

Read the rest of this entry »

2 comments, add yours | Permalink