Russ Cook is Starting a New Challenge

Happy Wednesday, runners!

Long time no see! Been travelling from LA and had just some interesting adventures on the way back home. Do you know how many run clubs exist over there? I don’t know the number, there’s just a ton. I ended up joining the Venice Beach Run Club when I was out there, and the atmosphere was fantastic. Over 500 people flooding the streets of Abbot Kinney to the boardwalk – if you’re ever in another city OR have a run club in your own place, definitely give it a go. Don’t be shy, walk in and just get ready to run!

You can find some more information on some of them here.

Join The Weekend Track Meet here!

Lace up and enjoy 👟

THE DAILY FACT
Did you know…

A study found that runners have a 30% lower risk of all-cause mortality and a 45% lower risk of cardiovascular mortality compared to non-runners. Even running just 5-10 minutes a day can significantly reduce these risks.

THE MAJOR MILE
Russ Cook takes on a new challenge already

Russ Cook Sets Off on New Challenge

Russ Cook, known as "Hardest Geezer," has embarked on a new challenge to run from Wembley Stadium to Germany to support England at Euro 2024. Cook, who previously ran the entire length of Africa, aims to arrive in Gelsenkirchen in time for England's first match. He is raising money for The Running Charity and has already raised over £1 million for various causes through his extreme running challenges.

Shalane Flanagan Finds Her Sweet Spot With College Coaching

Shalane Flanagan, a four-time Olympian and former New York City Marathon champion, is making her mark as a coach at the University of Oregon. Known for testing out workouts herself, Flanagan ensures they are challenging yet feasible for her athletes. Her experience and credibility boost her athletes' confidence, knowing her advice is based on personal experience.

Parker Valby Wins the NCAA 10K, Her Fifth National Title

Parker Valby, a University of Florida senior, won the 10,000 meters at the NCAA meet with a record time of 31:46.09. Valby led for the final laps, securing her fifth national title. Her exceptional season continues, with her aiming for another victory in the 5,000 meters on Saturday. Running shoe brands are vying to sign her as she transitions to a professional career.

Keely Hodgkinson Dominates to Reach 800m Final in Rome

Defending champion Keely Hodgkinson secured her spot in the final of the women’s 800m at the European Athletics Championships in Rome by clocking the fastest-ever semi-final time of 1:58.07. Hodgkinson, a two-time world and Olympic silver medalist, showcased her dominance, while fellow Britons Erin Wallace and Alexandra Bell narrowly missed out on the final.

RUN OF THE DAY
7 km (4.4 mi) Progression Run

A progression run involves gradually increasing your pace throughout the run. This helps build endurance and teaches your body to finish strong.

1. Warm-up: Start with a 10-minute easy jog to get your muscles warmed up and your heart rate elevated.

2. Progression Run:

   • Run the first 2 km (1.2 miles) at an easy, comfortable pace.

   • Increase your pace slightly for the next 2 km (1.2 miles), running at a moderate pace.

   • Run the next 2 km (1.2 miles) at a faster, challenging pace.

   • Finish the last 1 km (0.6 miles) at your fastest, sustainable pace.

3. Cool-down: Finish with a 10-minute easy jog or walk to gradually bring your heart rate down and help with recovery.

Tips:

• Focus on a smooth transition between paces.

• Maintain good form, especially as you increase your speed.

• Listen to your body and adjust the paces if needed.

ON THE TRAX
“I Can Change” by Brandon Flowers (2015)

Found this song after listening to “Smalltown Boy” by Bronski Beat, and this track does not fail. Why the 80s classic? Flowers uses the sample of the song into his own, so you’re for sure gonna have a good run while listening to this one!

Spotify
Apple Music

OUR PREMIUM NEWSLETTER
Upgrade to The Weekend Track Meet

Looking to get more for your running? The Weekend Track Meet is our premium newsletter that releases every Saturday morning, and it offers you advice on how to better your strides in the sport.

What can you expect from The Weekend Track Meet? Get access to runners-focused recipes to fuel your body the right away, learn about the psychology behind running, find discounts on shoes and gear, and much more.

Where can I go to subscribe? Right here!

STRAVA STORIES
Across The Pond

As mentioned, this is from my creative brother himself, Alex:

Hey Phil!

This is my strava post from Friday, talk about a crazy run am I right! XD XD

Please send us your own lol.