Sunday, June 30, 2024

USA Olympic Track and Field 1500m Womens final recap

June 30th 2024 - USA Olympic Trials women’s 1500m final

I am not a journalist. I fear I offended real journalists by even making that statement.  Heck, I refer to all the athletes below by their first name which I think is some sort of journalistic violation. I however love track and field!  The 2024 USA Olympic track and field trials were the best I have ever seen. I did follow them more than any other one in the past and because of social media I had more coverage than ever before. However, I still think this was a very special meet! The last day alone was historic!  

The race I selected to unpack immediately was the women's 1500m. The number of story lines coming from this race certainly ranks in the top 3 of event outcomes for this year's track trials and has a strong case for the best race of the usa track trials. 

Prior to this race, in my opinion all 7 of the women below had a legit chance at making one of the top 3 spots to advance to the Olympics in Paris. I predicted in this order, Elle, Nikki and Emily. I was correct on all 3 to advance but the wrong order. Congratulations to all these women, and a special shout out to the top 3 who are going to Paris.

Nikki - Fantastic win! I knew they had a championship kick but was concerned the ceiling was 3.58. They destroyed that. They just missed the American Record (Shelby's record is going down this summer. 3.54.99).


Emily - I had the most confidence she would be in the top 3 even though she is still such a newbie.  She is just getting started! The confidence she gained from medaling at World Indoors and training with the stellar New Balance Boston team was on full display. Shout out to Coach Mark Coogan. What a squad!


Elle- She runs a 3.55.99 for a PR after a very hard 5k and makes the team! No way she was thinking that would be 3rd.  Well done!  If Elle is health, has not yet peaked and focuses just the 1500m in Paris, she is still likely our best best for a 1500m medal.


Sinclaire - The wrong race to run 3.56 min and not advance. She is back healthy and has alot of promise to continue to be very competitive. In the post race interview right after, she was understandably very emotional and talked about how much she overcame this year. I hope she heads over to Europe this summer and translates this fitness into additional great races.


Cory - I always feel like rooting for Cory is rooting for an underdog even though she has already been an olympian. She broke 4 min for 1st time in this race with an almost 3 sec PR. She is a veteran who ran smart rounds and gave herself a chance in the finals. Cory has consistently punched above her weight class to make finals. I am sure she is massively bummed to not advance to Paris, however, I can’t imagine she walks away thinking she did not leave every ounce out there.


Cranny - I mean 3.57 min after a gutsy 2nd place in the 5k and dropping down to the 1500m just for fun when you are possibly one of America’s best 10k runners but didn’t want to run it.  2nd and 6th in the Olympic trials after coaching changes and injuries. Congrats!


Heather - She made the wrong moves. Her fitness appears to be there but Heather spent alot of energy going from in the back in traffic to the front of the pack. She then spend alot of energy making a big move to go for the win.  It caught up and she faded. Frankly I am shocked only 1 of these 7 really had a hiccup. I am being hyper critical by the way because it's hard to say you had a hiccup with a 3.58!


Throw in Helen with the very long last name and 8 women were under 4 min in a USA only race! Historic! I am pretty sure 8 USA women in the same race under 4 (actually I am confident) has never happened. I would be surprised if > 4 ever!


Thank you USA 1500m women for believing and giving yourself a chance. We have a great team representing our country. These women will also continue to inspire future generations of ladies to strive to be the best.

Monday, October 9, 2023

Chicago Marathon Weekend - 2023

** Editors note:  Enormously sad for the Kiptum family, friends and fans as we will never see this superstar run again because of his untimely death in a car accident in Feb 2024.  

There is so much I could share about my Chicago Marathon weekend (fun with friends, behind the scenes peek at how these events are managed and produced, exploring the city) but what I can't stop thinking about are 3 thoughts from the actual marathon race that are so inspiring to me. 

For the record, cool site on history of weather conditions in Chicago: https://findmymarathon.com/weather-detail.php?zname=Chicago%20Marathon&year=

Kelvin Kiptum

I was on the side of the street past mile 12 (just past 20k) when Kelvin Kiptum went by in route to his 2.00.35 world record. Looking at his splits this was one of his slowest miles yet it was SO FAST! I can't describe how blown away that someone running 26.2 went by that fast and looked that relaxed, smooth and comfortable as he was chatting with his pacer. 

  • There are literally only a handful of men on the entire planet right now capable of even being elite enough to pace another athlete under 60min.  Kiptum is on the fringe of doing it twice in the same race!  
  • He had a 4.18 mile!  That's just unimaginable as just one of his 26+ miles.  

Humans are absolutely remarkable! Yes, science has helped with shoes, nutrition, training, mind readiness but holy impressive! I even wrote here about the possibility of sub 2 in 2014 however, I gave it a 35 yr runway! Sub 2 - 2014 Post

 Kipchoge is forever the marathon GOAT until de-throwned for his dominance, world records and going under 2hrs in a controlled event.  I would also say Kipchoge deserves so much credit not only for doing it 1st but for inspiring and motivating athletes that it is a possibility!

Fantastic job obviously Mr. Kiptum and looking forward to cheering for you more in the future. 

Women

I was impressed with the # of women I saw running sub 3 so I did a little research as I wanted to statistically prove the increase in competitive women marathoning. Conditions in 2013 were very similar according to a website I found that tracked running conditions at Chicago every year.  Granted, science has played a huge role in the advancement of equipment, training and mentality. Additionally credit to the Chicago marathon and Abbott World Majors as the global popularity of the race has grown and increased the competitiveness as well.

I thought the % increase of females hitting these times would far outweigh the men based on the eye test of the race this year and the popularity and growth of women running. But both categories have increased substantially.  Sub 3.15 women I guess is statically the biggest outlier in improvement by just over 100% of men which is awesome but the rest just shows an almost 300% increase by both sexes.  That is incredible even with science.  Go Humans!

WomenMen
201320172023%201320172023%
sub 2.306617283%6758143213%
sub 2.4091933367%144131488339%
sub 3hr84100304362%8038232944367%
sub 3.15239275929389%179818855182288%
sub 3.306687542379356%353635008098229%

Sifan Hassan
She is a great runner! What do I mean about that? Some folks are great at their event. That's awesome.  Sifan is just flat out a great runner! She is truly world class from 1500m-marathon and has the medals to prove it!  I bet she would be world class 800m if she entered the event.

It's not uncommon to see an athlete move up from events to eventually specialize in the marathon.  Its not uncommon for an athlete to focus on 5k/10k and then switch focus during the year to marathon.  However, to compete on the track at World championships in 3 events and then win a marathon major in the 2nd fastest time ever which had it been a week earlier would have been the new world record, wow!

Every time she lines up to race I am all in on watching.  I love athletes who just love to compete and race which she is.  She also does not seem to appear to take herself too seriously which I think is a great mind set. Congrats Sifan on the Chicago win, course record and 2nd fastest female marathon time ever. 

Monday, July 24, 2023

Grand Canyon 2024

** Jay and Aaron finished in just under 13 hours; Ryan was a few min ahead and Josh was about 5-10 min ahead.  Coming up Bright Angel everyone had their own cadence which makes sense at that point. No falls, no injuries, everyone felt better than anticipated upon completion.  The cab to the trailhead was the only logistics fail.  We called, it rang for a very long time, we were on hold and then they told us to call back in 30 min. The clock was ticking on us starting before the mules so we jumped in the rental car and parked at a trailhead near South Kaibab.  We got lucky as very, very few spots.  We had to walk about a half mile to South Kaibab trailhead but we were into the Canyon by 4.40am.  We got incredibly lucky on weather.  Was heavy wind all day but low 50s when we started, cloud cover and wind all day.  Highest temps were probably 85-90 from river up to the Garden which is reasonable for the Canyon. 

Heard this on a podcast on 10-14-2024:  The Canyon is 1/3 physical, 1/3 mental, 1/3 logistics

Route (aaron will have printed copies for everyone)

#LegMileageElevationG/LWaterMinClockAvg PaceRest and Tactic
0SK Trailhead072604:45 AMideally no later than 4.45am to be ahead of mules
1SK to Phantom7.17260 - 2545-4715P906.15am125 min rest at Tipoff which is 4.6 down and 2.7 left; 5 at Phantom to fill up water and regroup before the box.
2Phantom to Cottonwood72545 - 408015351058:00 AM155 min break at Cottonwood
3Cottonwood to Pump House1.44080 - 4600520PH308.30am215-10 min break for water
4Pump House to North Rim5.44600 - 82404160NR12010.30am222x3-5min breaks along way; 10-15 min rest at NR
5North Rim to Pump house6.88240 - 4600-4160PH90noon13steady move the whole time
6Pump house to Cottonwood1.44080 - 4600520PH1512.1511top off at Pumphouse as Cottonwood likely out
7Cottonwood to Phantom5.44080-2545-1535PH601.15pm11Push to Phantom, Phantom 10-15 min, refuel, snacks and lemonade
8Phantom to Gardens4.52545 - 38001255G902.45pm1810 min to regroup and top of water in case 3 and 1 out
9Gardens to BA trailhead4.93800 - 686030603/11204.45pm24rest at 3 mile and 1 mile rest house, get water if available
43.912 hrs
pump house = Manzanita Day use area


Grand Canyon Alerts (trail closures, water outages, weather)

Weather at South Rim; Weather at Phantom Ranch


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Day 0 - Sat - Aaron / Ryan / Josh fly into Phoenix - hotel in Old Scottsdale (4.53 to 6.15pm flight for Ryan; Josh lands at 4.20pm, Aaron lands on Delta at 5.12pm) - Josh picking up car; scoop up Aaron and Ryan - if any of our flights are really late, we can just Uber separate if need be; find dinner that night


Day 1 - May 19 - Sun

  • pickup cooler, ice, drinks, addl sunscreen for trip - Walmart, CVS or Target
  • Jay fly into Phoenix 9.34am; pickup car / Jay and head out
  • Pick a place on way to Flag or in Flag for afternoon easy run. Maybe run in Flag if not too hot
  • Lunch in Flag and/or run and/or afternoon rim run at Canyon
  • Aim to be at hotel at Canyon Rim: 4-5pm
  • Yavapai Lodge on Canyon rim, 2 rooms with Queen beds for 1 nite; $283.22 per room
  • Buy any last min supplies on way up and in Grand Canyon Village; RunFlagstaff.com - Tailwind, Gels, bars, breakfast, etc
  • Dinner, lights out early
  • Dinner options - limited at Grand Canyon Rim so need to look into this and/or grab pizzas in Flag to bring up or eat at rim
  • Grab breakfast items for am

Day 2 - May 20 - Mon

  • 3.30-45am wake-up
  • Check out 4am- bags in car, move car to edge of Bright Angel trailhead
  • Cab to trailhead at 4.15am; Xanterra taxi; 928 638 2822 or 928 638 2631 (ext. 6563)
  • There are bathrooms at the SK trailhead next to the bus stop
  • 4.45am at latest drop into Canyon (mules typically start 30 min before sunrise)
  • 12ish hours (5am-5pm)
  • Sunrise approx 5.20am; Sunset approx 7.30pm
  • Weather approx - 40-50s in am; up to high 90s in Canyon
  • Aim to depart RIM at 6pm...won't get to Flag until 7.30-8pm, dinner and out
Day 3 - May 21 - Tues
  • Contingency, need to be in Phoenix following day to fly home
  • Hang in Flag
  • Day 2 Hike/Run and hang in Flag and/or Sedona
  • Stay night in Flag 
Day 4 - May 22 - Wed

  • 8am departure; arrive at airport no later than 11am; potentially am run before we go
  • Return car, work, fly home - Ryan flight 2.10pm-9.10pm; Aaron 1.37pm-3.45pm into SFO, Jay 1.35pm

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Approx costs based on 3 nights (Sun, Mon, Tues) 4 days...Aaron/Ryan/Josh, Jay 3 nights

  • Approx $1200 per person
  • Airfare to/from Phoenix - $500-$600 each
  • Rental Car/Gas (share 1 car/van) - $150 each (if 2 cars goes up a bit)
  • 1 night Grand Canyon Rim - $140 each
  • 2 nights Flag - $100 each
  • Meals / Beers - $250-300 each

---------------------------------

Aaron Pack/Provisions

Glide on neck, legs, chest, arm pits before

hat, tech-t, light shorts, Hoka SpeedGoats, Balega socks

For Pack:

  • Credit card, $20 cash, medical card, band-aids, small sunscreen
  • Phantom Ranch is open during daylight hours. Snacks, drinks and medical supplies 8am-4pm; credit cards and cash accepted, lemonade, apple, bar/candy (approx 1pmish)
  • map, route directions
  • Wind breaker (start with it on)
  • water filter, water purifying tablets
  • 4 soft bottles; 2 500ml on front chest, 2 in back empty to start; preload 1 on front with Skratch and 1 with Tailwin

Fluids / Nutrition
  • 1.5 water bottles per hour; 500ml (17 ounces) at burn rate of approx 20+ ounces per hour
  • 19ish bottles to account for not totally full and spillage: 9000ml (306 ounces) - 2.4 gallons
  • 8 bottles containing tailwind or skratch
  • 700-900 calorie burn per hr; approx 9500 burn
  • 200-300 digest an hour; 3,000 intake
  • eat approx every 90 min; 8ish times (Phantom, Cottonwood, NR, Cottonwood, Phantom, Gardens, 3 mile, 1-2 somewhere on the trail)
  • approx 30 nutrition items in pack; 3500ish calories; 424ish supplemental addition at PR
  • 6 tailwind - approx 200 each: (50g carb, 50g sugar, 630mg sodium, little pot and mag):1200ish calories
  • 4 skratch - approx 120 each: 480ish calories
  • 4 skratch energy chews - 160ish calories (19g carbs, 13g sugar, 35mg sodium, no pot): 640 calories
  • 6 gels -approx 100 each: 600ish calories
  • 4 electrolyte packs (1000mg sodium, 200mg potassium, 60mag, 10 calories each)
  • 4 bars (120ish each), nut/trail mix, cherrios: 600ish calories
  • supplemental and phantom ranch: 2 lemonades, apple, candy bar (2x75,75,200) 425ish calories

Thursday, June 22, 2023

Lora Fourth of July Celebration 2024

#Lora Independence Day Fun

Fireworks shopping - tentatively Sat or Sun June 29/30 or after work on Mon or Tues July 1 or 2 - field trip to purchase and brewery/lunch after - welcome if you have not experienced this before or have and had fun (contact A-A-Ron or JW if interested)

July 4th 2024 is a Thurs.  Likely 5th off and carry into July fourth weekend for July 6 and 7.

July 4th

  • 3-5.30pm Pool
  • 5.30-6.30pm dinner ** will work on group meals for 2024
  • 6.30-8pm - Games
    • select adult teams, kick off kids scavenger hunt
    • games are:  bucketball, ax throwing (plastic axes), cornhole, frisbee shuffleboard, badminton  (tentative as likely will rotate out a 2023 game to a new one for 2024)
  • 8-8.30pm - parachutes and tanks
  • 8.30-9pm - sparklers and glow sticks
  • 9pmish - Fireworks!!!
July 5th
8-10am - clean-up (volunteers appreciated; blowers, trash bags, brooms)

Game Rules
Head to head teams; team that wins each event scores 1 point towards overall win. Must play a new team for each event. Rotate thru all 5 events in any order you want.
  • Bucketball - winner of 1 game (clear all buckets; each team member 1 throw then rotate team, 1 re-rack per game)
  • Ax Throwing - first to 30 (red=4pts white=3pts blue=2pts ray=1pt); each team member gets 4 axe throws per turn
  • Cornhole - 1st to 11; 3 pts for in the hole and 1 pt for on the board
  • Frisbee shuffleboard - first team to 11 (must be fully within lines); 2 throws per teammate; clear board then rotate to other team.
  • Badminton - first to 8, win by 2; fence and porch are out of bounds; end of porch on both sides are boundaries.  Rotate serving.

Sunday, May 28, 2023

Uno Mas Running - Coaching Services

Why pick me? There are plenty of great coaches and training programs in Charlotte. I am another option to see if we are a good fit together for your goals.  

I enjoy being in and around the sport whether it is road races, cross country, track, ultra running or a fitness goal.  I love to see folks moving and enjoying the journey. 

What can I offer you? The experience  is 100% based on what you want.

  1. Running 101 guidance if you are new to the sport

  2. Customized training plan and weekly to daily coaching

  3. Advisement to an athlete or coach if you just need an outline or re-assurance

  4. Resources - I have been in the Charlotte running community for over 25+ years; if I don’t know, I can find out

How much? It depends :) Let's chat to understand your needs and then identify a form of payment that aligns to the value of what we agree to.

Let's Get Started!!! - Coach Aaron - aaronmlinz@gmail.com or call/text 704-241-0838