2025 Summer Mileage, Week 8, Day 4, August 28, 2025, a Tough Thursday
Thursday, warm-up, 60 minute fartlek workout, Ten minutes of moderate running, 4 x 5 minutes hard, 5 minutes easy, 10 x 1 minutes hard, 1 minute easy, Ten minutes of moderate running, cooldown.
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
Cross Country experiences of Eliud Kipchoge and Sifan Hassan
Eliud Kipchoge ran three kilometers to school each day as a schoolboy. His first experiences in running was with cross country. As a junior, Eliud won the Junior cross country at the World Cross Country Champs in 2003. Later that year, racing as an 18 year old, Eliud won his first gold on the track in the 5,000m at the Paris World Championships. Watch the You Tube video, he was racing Hicham El Guerrouj, world record holder in the mile, and Olympic champion, and Kenenisa Bekele, 10,000m WC gold. With 200 meters to go, eighteen year old Eliud was with Hicham El Guerrouj and Kenenisa Bekele. Eliud Kipchoge went by, to take gold in the 5,000m at the age of 18! He would go on to win bronze at the 5,000m in Athens Olympics (2004), and silver in Beijing (2008 Olympics). Eliud also took silver in Osaka (2007) World Champs at the 5,000 meters. Eliud would move to the marathon in 2013, winning 15 of his 23 completed marathons, including Rio 2016 Olympics and Tokyo 2021 Olympics plus four London marathons and five Berlin marathons. In 2016, in London, Eliud told this writer how important cross country was in his development. This coming weekend, Eliud Kipchoge is racing the marathon distance at the TCS Sydney Marathon in Sydney, Australia.
Sifan Hassan came to Holland as a political refugee with her family in 2008. Sifan ran a half marathon in Eindhoven, her first race in 77:10 for a win. In 2013, Sifan became a Dutch citizen, and won the European U23 Cross Country Championships in 2013. In 2015, Sifan Hassan won the European Athletics Cross Country senior title.
In 2015, Sifan won the bronze at the 1,500m in Beijing WC. In 2017, Sifan took the bronze at 5,000m in London 2017. In 2019, Sifan won gold at the 1,500m and gold at the 10,000m in Doha! In 2023, Sifan collapsed with fifty meters to go in the…
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