AO 2012 Olympic Trials Review

Volume 17, Number 2, Olympic Trials Review

• 2012 TRACK & FIELD OLYMPIC TRIALS

• 2012 TRACK SPIKES REVIEW

• SUMMER MILEAGE

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• Olympic Trials Review • atf-athlete.com3

Athletes Only is produced, published and owned by Shooting Star

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• Olympic Trials Review • atf-athlete.comPublisher’s Comments

The summer of 2012 was an amazing

summer for American track athletes. A

great Olympic Trials in Eugene is fea-

tured in this issue (we will cover the

Olympic Games in our next issue). In the

London Olympics, 29 American athletes

won medals. That’s a tribute to the athletes, their coaches,

their families and USA Track & Field—the entire community

contributed to their success!

Watching Ashton Eaton break the world record in Eu-

gene was one of the Trials highlights of the Trials for me.

Ashton ran a 4:14.65 for the 1500 meter. That is a 4:36

mile, which is pretty good for most of you reading this

magazine. And that was after nine other events.

Ashton's coach is Harry

Marra. I’ve known Harry for

22 years, and there is not a

happier guy on the planet

right now. Harry has

coached all over the U.S.

and is known for coaching

multi-event athletes. His en-

thusiasm is one of his talents

that convinces an athlete

that he can do it. Harry

Marra was one of the

coaches, along with Fred

Samara of Princeton, who

started the VISA Decathlon

program in the 1990s.

Multi-event athletes take many years to grow into their

events. Harry gets that.

The decathlon has a long history in the U.S. Attending the

Olympic Trials this year were the sons of Jim Thorpe, who

won the first decathlon in 1912 in Stockholm; Bruce Jen-

ner, who won at the Montreal Games in 1976; Bill Toomey,

who won in 1968; Rafer Johnson, who took the Silver in

1956 and won in 1960; and Milt Campbell, who took the

Bronze in 1952 and won in 1956. All were there to greet

Ashton when he crossed the finish line, setting his new de-

cathlon World Record of 9,039.

One of you reading this could be the next world record

holder in the decathlon. Who will that be? Stick with it.

Larry

Publisher, Athletes [email protected]

twitter: @runblogrun

www.atf.athlete.com

608.239.3785

ON THE COVER:

Ashton Eaton

CONTENTS5 • HOW TO GET STARTED RUNNING

7 • WARM UPS AND COOL DOWNSFOR RUNNERS

10 • CROSS COUNTRY SHOES FOR RUNNERS

12 • FIVE QUESTIONS TO ALBERTO SALAZAR

13 • OXY MEET

14 • HENGELO

15 • PREFONTAINE

16 • adidas GRAND PRIX

17-29 • T&F OLYMPIC TRIALSSPRINTS, SHOT, HURDLES, 4X400 RELAYS

JUMPS, HEPTATHLON, DISTANCES

30 • Athletes Only Salutes

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One of the easiest activities to partake in is running. Why you ask?

Other than some comfortably fitting clothes, all you need is a pair of decent running

shoes and off you go—no fancy bells or whistles. Although running may not be for

everyone, it's one of the best forms of exercise you can do and is great for the heart,

your body and burning those extra calories. I did not say it would be easy though. It

will take dedication, sacrifice and a strong will to get you through the initial phase. It

will take time to build your endurance and strength to run for even a short time. And

even if you have been cross training with biking, swimming or some other form of ac-

tivity, running is a weight-bearing activity and is more taxing on the body. Don't be

disillusioned. There's always a way to become a runner without injuring yourself if you're

patient and persevere. If you have not had a physical in some time, I recommend

visiting your MD and getting a medical clearance before starting out.

The most important piece of equipment you'll need is a good pair of running

shoes. Visit your local specialty running store and get a gait analysis. Take in

your old pair of shoes so the shoe salesperson can look at your wear pattern

and get you in the right shoe. There are three types of runners: over-prona-

tors, supernators and neutral foot strikers. Whichever one you are is deter-

mined by doing a gait analysis. Trust me when I say your feet and body will

thank you daily for taking good care them.

While at the specialty running store, get yourself some comfortable running

clothes and socks. Tech shirts, jog bras, tights and shorts as well as synthetic

socks are the way to go, as comfort is imperative while working up a sweat

and having that sweat wick away from the body and feet, This will prevent

chafing in spots where it could be very unpleasant and avoid foot blisters.

If you are starting up during the winter months, I'd suggest hitting the health

club treadmill to get your feet wet. Going outdoors in frigid temperatures

could easily steer you back to the couch. When theweather is conducive to

being outdoors, find trails or roads that aresmooth and even, avoiding the

concrete which is hard on the body. If youare starting up from scratch, I

recommend a walk/run schedule for the first two months, something like this:

1st 2 Weeks: Walk/Run 3 Times a Week (Tue/Thu/Sat)

Start with 5 min Easy Walk as a Warm-up. Then 4x4 min Power Walk followed by 60

sec Easy Run = Total Time of 20 minutes (excluding warm-up and cool-down)

End with 5 minutes Easy Walk as a Cool Down

2nd 2 Weeks: Walk/Run 3 Times a Week (Tue/Thu/Sat)

Start with 5 min Easy Walk as a Warm-up. Then 5x3 min Power Walk followed by 2

min Easy Run = Total Time of 25 min (excluding warm-up and cool-down)

End with 5 min Easy Walk as a Cool-down

3rd 2 Weeks: Walk/Run 4 Times a Week (Tue/Thu/Sat/Sun)

Start with 5 min Easy Walk as a Warm-up

HOW TO GETsTARTEdRunning

1

2

3


Continued on page 6

Then 6x2 min Power Walk followed by 3 min Easy Run = Total

Time of 30 min

(excluding warm-up and cool-down)

End with 5 min Easy Walk as a cool-down

4th 2 Weeks: Walk/Run 4 Times a Week

(Tue/Thu/Sat/Sun)

Start with 5 min Easy Walk as a Warm-up

Then 7x1 min Power Walk followed by 4

min Easy Run = Total Time of 35 min

(excluding the warm-up and cool-down)

End with 5 min Easy Walk as a Cool-down

The power walk should be done at

a brisk pace using the arms to power

you forward and walking from the heel

through the ball of the foot onto the

toes...mimicking a race walk. The run-

ning should be done at a comfortably

conversational pace. As you gain

strength, this pace will feel easier. You'll

notice that you are going somewhat

faster, but still managing to stay con-

trolled and comfortable.

As a running novice or "newbie,"

there are so many things to re-

member, whether it be about nu-

trition or not getting over-zealous

and ending up hurt or how much

cross-training do I add to my weekly

schedule. All these questions can be

answered by joining a running club or

looking for a coach to write your weekly

schedule and monitor your training.

Side stitches are fairly common

when you start running. We are not sure

why they occur, but there some things

you can do to prevent them. One

cause is running to soon after eating a

meal that you have not had time to di-

gest, resulting in stomach cramps. You

should wait anywhere from 2–4 hours

after a large meal before heading out

on a run.. Another reason for side

stitches is weak stomach muscles. Your

abs do a lot of work to keep your body

in position while running. Doing consis-

tent core strength work strengthens your

torso and reduces those side stitches.

Running injuries are unpleasant,

but, can be prevented by following the

simple "rules of running”: Stick to your

schedule. Don't increase your mileage

in huge chunks. Make sure you keep

the intensity under wraps. Start your

training regime with new shoes ... And

keep it FUN.

Running is an easy way to get in shape, burn calories,

make your heart healthy and increase bone density. It

takes consistency, though. Do that and you'll be itching to

run your first race.


HOW TO GETsTARTEdRunning

4

7

Distance runners need a solid warm-up

to prepare physically and psychologi-

cally for their races and training ses-

sions. The benefits of warming up

include boosting the oxygen concen-

tration in hemoglobin and increasing

oxygen and blood flow to the working

muscles. In addition, the warm-up di-

lates the alveoli in our lungs, increases

our heart rate, and facilitates the bio-

chemical cascade in our muscles that

enables us to tolerate more lactate

and burn more free fatty acids as fuel.

If we time it right, the warm-up meshes

our neuromuscular, skeletal, cardiovas-

cular and respiratory systems, bringing

about our second wind. Just as impor-

tant, warming up helps nervous young

athletes stabilize their adrenalin rush,

helping them control their pre-race

nervousness.

Research shows that for the standard

high school distance events (800m,

1600m, 2-mile), warming up improves

performance; but the intensity must be

above 40% of VO2 max. Studies also

show that if we wait longer than 10 min-

utes between the warm-up and starting

our race, we lose some of its benefits.

Distance runners should start their

warm-up about 30 minutes before their

event or training session. Phase 1 of the

distance running warm-up begins with

10–15 minutes of slow jogging to in-

crease body temperature, increase

muscle elasticity and decrease blood

viscosity.

Coaching 101Warm Up & Cool Down for Distance Runners By Roy Stevenson

• Olympic Trials Review • atf-athlete.com

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Coaching 101Warm Up & Cool Down for Distance Runners

Phase 2 immediately follows phase 1:

a 10-minute stretching session, starting

with static stretches, progressing to dy-

namic and ballistic stretches through a

full range of motion, such as leg swing-

ing. Distance runners should concen-

trate first on the calf, hamstring, and

quadriceps muscles, and then the

hips and groin area, with a few

stretches for the upper body. Pro-

ceed as quickly as you can from

static to dynamic stretching. Re-

search shows that static stretching

may actually reduce the power and

force of muscle contractions, not a

condition that we want our runners to

start their workout or race with!

A warning here to coaches: The

stretching phase of the warm-up often

takes far too long, negating the previ-

ous warm-up effect, so keep it short,

active and sweet.

Once the runner is generally limbered

up, it's time for the third warm-up

phase, consisting of specific drills. These

usually include leg speed drills, and it is

here that pre-race and pre-training

warm-ups diverge. The pre-race warm-

up needs a few (3–6) easy "accelera-

tion stride throughs" over 50 meters, but

no longer than this. This phase should

finish 5 minutes before the race start,

and all the runner needs to do until

then is walk/jog to keep warm.

If the warm-up precedes a workout,

the runner can go through a series of

5–10x100 meter acceleration stride-

throughs where he or she focuses on

correct running technique and staying

relaxed while maintaining a fast leg

turnover. These should be done with

rolling starts, where the runner gradu-

ally picks up the pace after slow jog-

ging for the first 10 meters. Each

stride-through should be a little faster

than the previous one, with the final

one being at about 95% of top speed.

After these faster efforts, many

coaches have their runners do a series

of drills ranging from sideways walking

or running (aka carioca), backward

running, quick foot turnover in ladders

and other ladder drills, cone running for

agility, short high knee lift drills (walking

or running), heel kick drills, lunge walk-

ing, calf walking, skipping, practice

starts out to 20 meters, plyometrics, cal-

isthenics like squat thrusts, short uphill

sprints, downhill sprints, etc—you get

the idea. There are whole books dedi-

cated to these drills. It is not unneces-

sary to do all these drills in every

warm-up—just do a few in each warm-

up to keep it interesting and fun.

Following this, some coaches inte-

grate a longer interval in the third

phase, usually consisting of one repe-

tition of 600–1200 meters at around

75%–85% of the athlete's current best

time for 800 meters.

Having completed these three phases,

the distance runner is now ready for

the main workout. The teenage dis-

tance runner's total warm-up time

should not exceed 35 minutes or a

total of 3 miles. Anything longer runs

the risk of fatiguing, overheating, and

dehydrating the runner, and depleting

his or her glycogen stores.

The key to a good warm-up is to make

sure your distance runners are ready to

race without these side effects. One

other warning: In hot or humid condi-

tions, make sure your runners hydrate

during the warm-up with water or di-

luted electrolyte drink. They should

avoid sugary soft drinks because of the

risk of sugar spike followed by the in-

evitable blood sugar crash. Those

drinks can also make the runner feel

sick during the race.

Other things to note about the warm-up

If the temperature is very cold, a pas-

sive warm-up, where external heating

agents like hot tubs, hot water bottles,

and hot showers are applied, is effec-

tive prior to going outside into an ac-

tive warm-up.

The cool-down consists of an abbrevi-

ated warm-up, i.e., an easy 5–10

minute jog followed by static stretch-

ing. And should not be neglected.

��

Cross Country Shoes Fall 2012Cross country is elemental in its simplicity: You and your teammates run asfast as you can over hills and valleys against worthy opposition. We’ve taken alook at six newly released or updated cross country shoes that will help you dojust that. After all, footwear designed to provide traction and protection isyour most essential piece of equipment. Differences in fit from one brand (ormodel) to the next allow most runners to find a racing shoe best suited fortheir particular foot type. Two key factors should influence your selection of across country racing shoe: how well it fits you and how it feels when you runin it. For more tips on choosing your cross country shoes, see the next page.

��#��*��(#$��(#$�%�** ��The XCS series takes its performance cues from the adidas track and field line, heremirroring the profile and features but adapted to the natural surfaces of cross country. Theupper is a closed mesh with synthetic suede overlays and is close-fitting like a track spike.The midsole is a thin, full-length layer of foam with a slight (4mm) drop from heel to toe.The outersole has a grid-like tread on the heel that works well on dirt, grass, tracks, orpavement. The spikeless version features rubber nibs in place of spikes.

SizesMen 7–13,14,15; Women 6.5–12 Weight Men’s 6.6 oz./6.3 oz. (size 11 w/6 spikes/spikeless);Women’s 5.3 oz./5.0 oz. (size 8 with 6 spikes/spikeless) Fit snug throughout

)''$*��"��(#$��(#$�%�**��The Mach 14 lengthens an already-impressive legacy. As with other shoes, here the midsoleand outersole have been retained, as its effective grip and touch of cushioning have beenvetted through previous cross country seasons. The upper shows a flair for dramaticchange, however, adopting the radical asymmetrical lacing of its road racing sibling, theT8 Racer, that rakes toward the little toe instead of medially. It securely anchors the shoeto the foot thanks, in part, to the closed, grid-like mesh. The versatile Mach 14 is suitedfor roads, tracks, and natural surfaces.

SizesMen 6–13,14,15; Women 6–12 Weight Men’s 6.3 oz./6.1 oz. (size 11 w/5 spikes/spikeless);Women’s 5.0 oz./4.8 oz. (size 8 w/5 spikes/spikeless) Fit snug heel, close forefoot

��

��.(�)��(#$�%�**��In this update to its long-running spikeless cross country workhorse, ASICS incorporatessome advances to the Hyper XC. The upper is a closed mesh with a thin tongue that’spadded only at the top. HF-welded film overlays offer a close fit that’s smoother thanprevious versions and add support without restricting the upper’s flexibility. With just a bitof cushioning, the midsole retains its low profile as a testament to what works. The provenoutersole affords effective traction on all surfaces, thanks to its full-length rubber sole.

SizesMen 4–13,14,15; Women 5–11,12 Weight Men’s 7.0 oz. (size 11 spikeless); Women’s 5.3 oz.(size 8 spikeless) Fit snug heel, close forefoot


��

Cross Country Shoes Fall 2012Cross country is elemental in its simplicity: You and your teammates run asfast as you can over hills and valleys against worthy opposition. We’ve taken alook at six newly released or updated cross country shoes that will help you dojust that. After all, footwear designed to provide traction and protection isyour most essential piece of equipment. Differences in fit from one brand (ormodel) to the next allow most runners to find a racing shoe best suited fortheir particular foot type. Two key factors should influence your selection of across country racing shoe: how well it fits you and how it feels when you runin it. For more tips on choosing your cross country shoes, see the next page.

��#��*��(#$��(#$�%�** ��The XCS series takes its performance cues from the adidas track and field line, heremirroring the profile and features but adapted to the natural surfaces of cross country. Theupper is a closed mesh with synthetic suede overlays and is close-fitting like a track spike.The midsole is a thin, full-length layer of foam with a slight (4mm) drop from heel to toe.The outersole has a grid-like tread on the heel that works well on dirt, grass, tracks, orpavement. The spikeless version features rubber nibs in place of spikes.

SizesMen 7–13,14,15; Women 6.5–12 Weight Men’s 6.6 oz./6.3 oz. (size 11 w/6 spikes/spikeless);Women’s 5.3 oz./5.0 oz. (size 8 with 6 spikes/spikeless) Fit snug throughout

)''$*��"��(#$��(#$�%�**��The Mach 14 lengthens an already-impressive legacy. As with other shoes, here the midsoleand outersole have been retained, as its effective grip and touch of cushioning have beenvetted through previous cross country seasons. The upper shows a flair for dramaticchange, however, adopting the radical asymmetrical lacing of its road racing sibling, theT8 Racer, that rakes toward the little toe instead of medially. It securely anchors the shoeto the foot thanks, in part, to the closed, grid-like mesh. The versatile Mach 14 is suitedfor roads, tracks, and natural surfaces.

SizesMen 6–13,14,15; Women 6–12 Weight Men’s 6.3 oz./6.1 oz. (size 11 w/5 spikes/spikeless);Women’s 5.0 oz./4.8 oz. (size 8 w/5 spikes/spikeless) Fit snug heel, close forefoot

��

��.(�)��(#$�%�**��In this update to its long-running spikeless cross country workhorse, ASICS incorporatessome advances to the Hyper XC. The upper is a closed mesh with a thin tongue that’spadded only at the top. HF-welded film overlays offer a close fit that’s smoother thanprevious versions and add support without restricting the upper’s flexibility. With just a bitof cushioning, the midsole retains its low profile as a testament to what works. The provenoutersole affords effective traction on all surfaces, thanks to its full-length rubber sole.

SizesMen 4–13,14,15; Women 5–11,12 Weight Men’s 7.0 oz. (size 11 spikeless); Women’s 5.3 oz.(size 8 spikeless) Fit snug heel, close forefoot

��-� �%�&��(#$��(#$�%�**��The XC900 enters the New Balance line as its premier cross country offering. The upperis a thin, soft, and closed stretch mesh supported by laser-cut–welded overlays that give abarely-there feel while supplying just enough structure. The midsole is a low-profile,compression-molded EVA foam that provides enough cushioning for hard or rockycourses, but not so much that it adds unnecessary weight. The outersole features an arrayof tiny lugs through the heel and center of the forefoot, with six spikes (or rubber nibs onthe spikeless version) providing traction in the mud. The XC900 is a well-designed crosscountry racer. The spikeless version is versatile on all surfaces, while the spiked versiontakes natural courses in stride. The combination of soft and supportive materials, lightweight, and effective design earned the XC900 our Best New Shoe award for Cross Country.

SizesMen 7–13,14,15; Women 5–11 Weight Men’s 6.1 oz./5.7 oz. (size 11 w/6 spikes/spikeless); Women’s 5.2 oz./4.8 oz. (size 8 w/6 spikes/spikeless) Fit snug heel, close forefoot

�#$��#�+').�� %��(#$�%�**��Victory is an appropriate name for Nike’s top-end cross country shoe, as the companytakes its name from the goddess of winged victory. The upper is a close-fitting micromeshwith a saddle of welded film reinforced with Flywire. The thin tongue and flat laces securethe foot effectively, and the foam ankle lobes are plush while anchoring the heel securely.The midsole is Flashlon foam—light, resilient, and flexible—that protects unobtrusively.A mini-waffle pattern covers the outersole with rubber nibs in place of spikes, providingeffective traction on all surfaces.

SizesMen 4–13,14,15 Weight Men’s 5.2 oz. (size 11, spikeless) Fit snug heel, close forefoot

��,�'&.��"�.��(#$��(#$�%�**��Round 3 of the Shay XC sports some improvements to the shoe’s proven strengths. Theupper is a closed, ripstop mesh with synthetic suede at the heel. A full-length Flexfilmmatrix provides support, while lightening the shoe a bit. The midsole uses the same tool-ing—compression-molded EVA—with no more cushioning than necessary. The outersolecontinues with the same six-spike setup and whimsical foot-shaped pattern in the rubber,while its triangular-shaped lugs assist with the traction. The spikeless version managesroad, trail, and track with equal ease, while the spikes work best on natural surfaces andmuddier environs.

SizesMen 7–13,14; Women 5–11,12 Weight Men’s 6.8 oz./6.5 oz. (size 11 w/6 spikes/spikeless);women’s 5.3 oz./5.0 oz. (size 8 w/6 spikes/spikeless) Fit snug throughout

��While cross country racing shoes are more alike than they are different,we can’t emphasize enough that the differences in fit and cushioning are crucial to individual comfort and performance.

��Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

��Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it.

��Wear your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on yoursoft tissue if you haven’t prepared well.

��Choosing between spiked or spikeless models should be based on the racing surfaces you’ll encounter during your season.

��Cross country spikes are slightly better than spikeless shoes at grippingmuddy or soggy ground, but they are limited to use on all-natural courses. In California, they are not allowed for cross country at the highschool level; however, they are permitted during track season.

��Spikeless models work almost as well as traditional spiked shoes in themud. In addition, they can manage pavement, sidewalks, and rocky surfaces, as well as indoor and outdoor tracks.

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2012 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

��CROSS COUNTRY

Fall 2012

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Not every great athlete can become a successful coach.But Alberto Salazar is an anomaly.

Salazar was a great athlete, and he has become a successful coach. Detail-oriented to the nth degree, hisconcern for his athletes knows no bounds. Kara Gouchertold ATF, after her 2007 World Championships bronzemedal in Osaka, “Alberto prepares you so that you knowyou have done everything possible, so you can focus on therace.”

Salazar’s relationship with Galen Rupp began tenyears ago when Rupp was in high school. He wanted to seehow far he could go, and Alberto was amazingly frank.Developing into a world class athlete, into one of the bestin the world, would take dedication beyond imagination.

It was during the developing coaching relationshipthat Alberto saw what he needed to do, how to getAmerican distance runners to the starting line, where theycould actually compete. Alberto Salazar used his cachetinside Nike and proposed the Nike Oregon project.

In 2010, Rupp ran 27:10.4 for 10,000 meters, justunder Meb Keflezighi’s American Record (AR) of27:13.83. But Rupp didn’t get the AR. In the same race,Chris Solinsky did, becoming the first American under 27minutes. Later in the summer Rupp broke his PR for the5,000m. “Each year, I hope to improve,” he said in a pressconference.

In early 2011 Mo Farah joined Rupp as a member ofSalazar’s Nike Oregon Project. Shortly afterward, Salazarconfided in me his happiness at how well Mo and Galenwere working together. Ian Stewart, UK endurance chief,was also pleased that Mo and Galen were training togeth-er.

In 2011, Farah won a spectacular 10,000m at theNike Pre. At the World Championships, Farah took silverin the 10,000 and won the 5,000, with Rupp performingat his best in both the 10,000 and 5,000. A few weeks later,Rupp became the second American under 10,000 meters,running a spectacular 26:48.00 in Brussels.

2012 has been a magical year. In the Olympic Trials,Rupp showed that he was ready, orchestrating the 10,000until he took off with 800m to go and winning easily. Inthe 5,000, he registered his first-ever win over BernardLagat, coming back to overtake Lagat with 50 meters togo, thanks to a gutty last lap of 52.48.

The Olympics showed that Alberto Salazar’s coaching,his attention to detail, was paying off. You will see thedetails in this issue. Farah and Rupp going 1–2 in the10,000 meters has to be the high point of the program sofar. Farah added an exclamation point by coming back towin a tactical 5,000m with a mad homestretch dash.

Photo: Victah, www.photorun.NET

Five Questions toAlberto Salazar

We caught up with Alberto Salazar betweenplane flights and asked him the followingfive questions:

ATF 1. How has your approach to coachingchanged from when you started untilnow?

Salazar: It’s much more comprehensive, and I’malways trying to learn more from outside of the running world as well. Ifyou just talk to other distance coaches,you find out that they don’t really knowanything new. It’s the same oldknowledge and ideas with small tweaks.

ATF 2. You told me once that Mo and Galenare just about perfect training partners. What makes them that?

Salazar: They care about each other’s successalmost as much as their own, so they arewilling to sacrifice for their teammate.

ATF 3. Give us five lessons that high schoolcoaches can learn from what you dowith the Nike Oregon project.

Salazar: • Gradual progression• Biomechanics is vital• Raw speed is vital• Sports psychology is vital• Strength training is vital

ATF 4. What do you love about coaching?Salazar: Helping my athletes achieve their goals

and be happy, and ultimately I hope tohave helped them to be better people.

ATF 5. You once said that your goal was togive American distance runners achance to compete well in World andOlympic championships. Where doyou go from here, with Galen Rupptaking the silver in the 10,000m?

Salazar: We go forward and try and do it again,not only with him, but with otherAmericans.

12


e real name of the meet is the USATF High Performance Meet at Occidental College, hence, USATF Oxy Meet. Held on May 18, the goal was togive runners from the 800 meters up a chance to hit the “A” or “B” standard for the Olympic Trials, or better yet, the Olympics.

Mo Farah, Galen Rupp and Dathan Ritzenhein came down from high altitude training in Park City, Utah. Farah and Rupp were to run the 1500meters and then help Dathan run the 5000 meters “A” standard of 13:20 (about 4:20 per mile pace). Farah and Rupp went 1–2 in the 1500 meters,running 3:34.64, 3:34.72, respectively.

en they paced their training buddy, Ritzenhein, who had taken 4th in the U.S. marathon trials, missing themarathon team by eight lonely seconds, and was trying to make the 5000 meter standards. Farah and Rupptraded the pace in fourth, fifth and sixth, with Galen in sixth, running through 1, 2, 3 and 4 kilometers well

under 13:20 pace. Rupp dropped out at 4 kilometers, but Farah stayed rightthere, making sure Ritzenhein was doing fine—and he was. It was

not until the last lap, with four runners in contention, that Farahtook off, running a fine 13:12.51 for the win, finishing a dou-ble of 1500m/5000m in 90 minutes. Dathan Ritzenhein ran13:15.52, well under the “A” standards. Nine days later,Ritzenhein would try for the “A” standard in the 10,000 me-ters in Hengelo, the Netherlands.

May 18, 2012

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Hengelo is a small town in the Netherlands, near the German

border. The FBK Games are named after Fannie Blankers Koen,

the famous woman athlete from the Netherlands, who won four

Olympic medals in the 1948 Olympic Games.

Dathan Ritzenhein was going to run the 10,000 meters in Hen-

gelo. As it was going to be the Ethiopian 10,000 meter trials.

Tariku Bekele, Gebre Gebremariam and Haile Gebrselassie—

the 26-time world record holder, 1996, 2000 Olympic Gold

medalist at 10,000m; and World Champ in 93, 95, 97 and 99—

was coming to the end of his track career.

The race was run in hot and humid conditions. “I ran my last race

in Hengelo to honor this city,” a tired Gebrselassie told us after-

wards. He stayed with the nine best Ethiopian runners until a lap

to go. Tariku Bekele, the brother of WR holder Kenenisa Bekele,

won the 10,000 meters in 27:11.70, with Gebrselassie in 7th in

27:20.39.

“That was my last track race. I will be changing my track suit for

a business suit now,” said a smiling but tired Haile Gebrselassie.

He gave it all he had. In 12th place, Dathan Ritzenhein had run

his own race, only to fall short by 5 seconds of the “A” standard,

running 27:50.82. Ritz had to hope that the Olympic Trials final

was fast. Gebreselassie was thinking about a fall marathon. As

writer Kurt Vonnegut said, “So it goes.”

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The Prefontaine Classic is named after the late Steve Pre-

fontaine, who died on May 31, 1975, at the age of 24. Amer-

ican record holder in all events from 2000 meters to 10,000

meters at his death, Pre was the rock star of running in the

1970s. Brash, young, outspoken, liked a good time with his

friends and loved to challenge himself.

The 2012 meet became a 2-day affair, with Friday, June 1

being Hollister Night at Hayward, named after the late Geoff

Hollister, who died of cancer in February 2012. Geoff was the

second promo guy for Nike, and great friend of Pre.

The highlight of Friday night was the Kenyan 10,000 meter

Olympic Trials, won by Wilson Kiplagat in 27:01.98. Allyson

Felix won the 200 meters in 22.23, and Sanya Richards-Ross

won the 400 meters in 49.39 over Amantle Montsho, the 2011

World Champion. Mo Farah won the 5000 meters in 12: 56.98,

with Isaiah Koech, 12:57.63, in 2nd and Galen Rupp, 12:58.01,

in 3rd. Kenenisa Bekele was 4th, “I am trying to race into

shape [for London],” he told us. Could he make it?

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June 9, 2012

First question answered. After 11 months of no racing, Tyson Gay, the AR

holder in the 100 meters at 9.69, was going to race. Running in the 100

meters, Gay won his first race in nearly a year in 10.00, into a head wind.

“There is a little pain, but I am fine. I was nervous when I saw who I was

running against. My manager had said I was running in a little 100 me-

ters, and not to worry,” smiled Tyson.

Sanya Richards-Ross won the 200 meters, doing some fine-tuning on her

road to Eugene and London. Bernard Lagat won the 1500 meters after

having had a middle-of-the-field effort at the Nike Pre Classic, in 3:34.63.

And Tirunesh Dibaba, fresh off her 10,000m victory in Eugene, won a

tactical 5000m over Meseret Defar, running a 60-second last lap to seal

the deal.

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Five thousand people witnessed the men’s and women's

Olympic Trials for the hammer throw on the Nike campus

in Beaverton, Oregon. Lance Deal, 1996 Olympic Silver

medalist in the hammer, beamed. “When have you ever

seen a crowd like this at women's hammer qualifying?” An-

swer: Never. A non-Nike footwear person told me, “It was

the power of the brand. Nike did it right.” And the fans,

made up of Nike employees, coaches, athletes and track

geeks watched fantastic men’s and women's hammer

competitions.

“I knew I needed a big throw going into the fifth

round. As soon as I let it go and hit it, I knew it would be a

good throw. The energy was through the roof, everybody

was into every throw, and I was excited about it,” noted

Amber Campbell, who took 1st over Amanda Bingsson

and Jessica Cosby.

Kibwe Johnson won the men's hammer with his best

throw of the year. “Coming in, I wanted to have a season-

best throw and I got that, so I am definitely happy,” com-

mented Johnson.

A great competition and some fantastic perform-

ances before appreciative fans. That's how a track meet

should be done!

June 9, 2012

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The first night in Eugene, Mother Nature showed who was

boss. 100 heats and decathlon be damned. Rain or shine,

athletes ran, jumped and threw.

The men's 10,000 meters was the Galen Rupp Show.

Rupp ran with teammate Dathan Ritzenhein and Oregon

TC's Matt Tegenkamp until 800 meters to go, ensuring that

Ritzenhein would not only make the team, but make the

“A” standard as well. Rupp, running a crisp last 1000 meters

in just over 2:38.4, set a new Olympic Trials record with his

win in 27:25.33. Tegekamp was 2nd in 27:33.94, with Ritzen-

hein in 3rd in 27:36.09.

The women's 10,000 meters came down to the finish,

as Amy Hastings used a last lap of 65 to win in 31:58.36.

Natosha Rogers, was 2nd with a huge PB of 31:59.61 to

Shalane Flanagan's 31:59.71. As Rogers lacked the "A" stan-

dard and Flanagan was running the marathon, Lisa Uhl

and Janet Bawcom would represent the U.S. on the 10,000

meter team.

And on Day 1, Ashton Eaton showed he meant busi-

ness in the decathlon, setting world decathlon records in

the 100 meters and long jump!

After the race, a smiling Galen Rupp put it all in per-

spective, “I’m really happy with it. It was my goal coming

in to win. I feel lucky to run here at my home track. I had a

rough lead coming into this race. It was every man for him-

self, but it worked out great that my teammate [Ritzen-

hein], and [Tegenkamp]were both able to make it.”

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The decathlon, as the late Bob Mathias once told us, is 10 events in which

one can make 10 or more mistakes. 2008 Olympic Gold champion Bryan

Clay ran 16.81 for the 110m hurdles. After, he was told he had been DQ'd.

Despondent, he threw poorly in the discus, only to hear, after, that he had

been reinstated. Clay went on to finish win the decathlon, showing the

Olympic spirit.

Ashton Eaton (2012) was having a great second day after his superb

first day. Needing a 4:16.23 in the 1500 meters, Eaton called on all his work-

outs, efforts, friends, family and coaches, and ran a gutty 4:14.48, with

Curtis Beach, who had been leading the 1500 meters, pulling over to give

Ashton Eaton his moment. Breaking the 11-year-old WR of decathlon

great Roman Sebrle, Eaton scored 9,039, in front of all living U.S. decathlon

Gold medalists and 20,000 of his closest friends.

Dawn Harper, 2008 Olympic 100 meter hurdle champion, won the 100 meter hurdles, with Kellie Wells in 2nd and LoLo

Jones in 3rd.

Carmelita Jeter won the 100 meters in 10.92, with Tiana Madison in 2nd, the 2005 long jump world champ running

10.96. That is undisputed. What became a mess was the third place tie between Allyson Felix and Jenebah Tarmoh.

Tarmoh would eventually withdraw before the race that was to determine who would represent the U.S. in London.

In the end, even though many of the efforts to resolve the dilemma were well intentioned, the officials' handling of

the tie was a fiasco.

But the day belonged to Ashton Eaton, who scored the first world record in a U.S. Olympic Trials since 1996, with

Michael Johnson's 200m WR of 19.66. “It is a representation of all the work I have put in, but also my friends, family sup-

port and staff have put in. … There is not much I can say,” is how Eaton put it. Well said. PhotoR

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Day 4 of the Trials gave us the 100 and 400 meter finals for the

men, 400 meter finals for the men, long jump for men and pole

vault for women.

Jenn Suhr, the 2008 Olympic Silver medalist, had a bit of a

scare early on. She said, “When I missed the first mark I knew I

didn’t want an ’08 repeat, so I focused on the second to get it

right.” Suhr took control and won the pole vault. Joining Suhr

on the team were Becky Holliday and Lacy Jansen.

In the men's long jump, George Kitchens, Will Claye and

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Marquise Goodwin made the team, with Christian Taylor, the

TJ world leader, missing the team.

The 100 meter for men was highly anticipated, as Tyson

Gay and Justin Gatlin battled for 1st, with Ryan Bailey taking

a clear 3rd. Gatlin won in 9.80, with Gay in 9.83 and Bailey in

9.88.

Sanya Richards-Ross won the Trials for the 400 meters

with Francesca McCorory in 2nd and DeeDee Trotter taking

3rd. Richards-Ross said it for everyone who made the

Olympic team: “Today was phenomenal. There is something

so special in competing at Hayward. ... It's a dream come

true. You really can’t think about [the Olympics] until you get

past this. I’m excited to rep[present] Team USA. ... I feel like I

have one of the best coaches in the world.”

Reese Hoffa won the men's shot put, with Ryan Whiting

in 2nd and Christian Cantwell in 3rd. Cantwell Commented

"I screwed up my back on April 17, I just can't find my

rhythm.” In the men's 400 meters, LaShawn Merritt won the

400 meters, building on his return to the sport after a 2-year

suspension in 2009–2010.

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Nick Symmonds drew his line in the sand at the Trials. He was

going to defend his 2008 Oly Trials win, and there was no

other way about it. Symmonds was as good as his word, win-

ning in 1:43.92, using a crisp last 200 meters, covered in 27.09.

Khadevis Robinson, who had taken 4th in 2008, waited 4

years. This time he went from 7th to 2nd, hell bent on making

the team. He ran a final 200 meters in 26.83 to make the

team, running 1:44.64! Duane Solomon used the simple tried

and true: run a huge PB of 1:44.65!

Alysa Montano runs a hard first lap, and then says,

“Come get me.” Running 55.87, Montano held on for 1st,

winning in 1:59.08. Molly Beckwith, who ran a perfect race

up to the last 30 meters. At that point she was passed by

Alice Schmidt, who took 3rd, and Gail Gaul, who took 2nd

using a swift (in fact, the swiftest) last 200 meters of the race,

1:59.24 to 1:59.42. Jamie Nieto, all of 35, made his second

Olympic high jump team (he missed 2008), joined by Erik Ky-

nard and Jesse Williams, in 4th but had the “A” standard,

which Nick Ross, unfortunately, did not.

And how can we not end with a quote from Nick Sym-

monds, basking in the glow of his second Olympic team and

Trials victory?

“I am really proud of myself. The community has really

embraced me. It’s a testament to the community. I have re-

ally made this my home. They give me a huge shot of adren-

aline, which gives me a great advantage.”

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A N D T H E N J A M A I C AC O N Q U E R E D E N G L A N D

24 • Olympic Trials Review • atf-athlete.com

The 5000 meters is a near-perfect distance race. Twelve and

one half laps on a 400-meter track. Milers are deceived by

the distance, as the pace seems gentle at first. Distance run-

ners know that if they can make laps 5 to 9 hurt, they might

be able to make the miler wish he or she were doing any-

thing but racing the 5000 meters.

Galen Rupp had an epiphany. Running a last lap in

52.28, he was overtaken by Bernard Lagat, the 37-year-old

world indoor and outdoor champion, who has a kick so swift,

so beautiful that most watch in awe as his eyes roll back into

his head and he just races to the finish and another victory.

That was not the way it was on this cool evening in Eugene.

Rupp took the lead back with 50 meters to go and held

Lagat off. Rupp, who must have dreamed of this moment

for years, let out a roar that surprised only himself. A classic

race, two great competitors and 20,000 Eugene fans. And

Steve Prefontaine's Olympic Trials record for 5000 meters of

13:22.8, dating back to 1972, of 13:22.8 was broken by Rupp's

13:22.67.

In the women's race, Julia Lucas took the lead with six

laps remaining and built up a lead that looked like she had

made the team. Julie Culley, Molly Huddle and Kim Conley

ran hard to catch her. Culley and Huddle battled each

other, with Culley taking 1st to AR holder Huddle.

The real battle came down to the last few steps as Julia

Lucas faltered. Sometimes one's heart, one's brain, one's

limbs do not follow the plan. Julia Lucas had run a near per-

fect race, pushing the pace to sub-“A” standard, as Kim

Conley, running her PB, went by Lucas in the last 5 meters of

the race, to prove once again that the U.S. Olympic Trials for

track & field are a trail of joy and a trail of tears.

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The women's steeplechase was Emma Coburn's

race to win or lose. She won it, in stylish fashion.

“I’ve had this goal since last year. This was a

goal that I was hungry to receive. It’ll be

great to run in London with these girls.”

Coburn is a fine hurdler and the NCAA

champion made sure all knew this

was her race. Bridget Franek,

took 2nd, with Shayla Kipp and Ashley Higgenson duking it out

for 3rd, with Kipp getting the nudge.

The women's shot put shows just how far this event has

come for the U.S. Jillian Williams and Michelle Carter went 1–2,

as they always do, with Tia Brooks in 3rd. Williams and Carter

give the US a great representation at major events, with Williams

having set new American records and given the U.S. its first

women's shot medal last summer, the first time since 1960!

Jillian gets it and she commented, “I am so happy I made

it through. I did it and I am so excited to get to go out to Lon-

don. Last year I injured a joint in my

hand and occasionally it’ll still slip,

but it is always a little tough on the

first throw. But I can acclimate for

the next five throws pretty well.”

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Two days to go in the Olympic Trials.

Allyson Felix showed that she is supreme in the 200 meters,

running 21.69, making her performances the fourth best ever.

A paradigm shifter, as Felix had real estate between herself,

Carmelita Jeter (22.11—a personal best) and Sanya

Richards-Ross (22.22). Perhaps it was all the emotion over the

100 meter race. Felix made it clear that this was her beach,

and you would have to fight her for the furlong.

Aries Merritt won the 110 meter hurdles in 12.93. Jason

Richardson, the 2011 world champ, came in 2nd, running a

PB 12.98, his second time under 13 seconds in one day. Jeff

Porter in third, in a huge pb of 13.08, held off David Oliver,

the 2008 Olympic Bronze medalist, from the team. Merritt has

had a tremendous season so far in the 110 meter hurdles, as

the U.S. sends one of its best 110m hurdle teams ever to the

Olympics.

Chaunte Howard Lowe is giving a high jump clinic with

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her win in 6-7/2.01m, with Brigitta Barrett in 2nd in 6-

4.75/1.95m and Amy Acuff making team as well with her

clearance of 1.95m as well!

Christian Taylor needed two jumps to call it a day in the

rain-soaked conditions in Eugene, winning the triple jump

Olympic Trials with a jump of 17.63m/57-10.5, a world leader.

Will Claye, Taylor’s former teammate, jumped 17.55m/57-7.

Olympian Walter Davis took 3rd, but did not have an “A”

standard of 17.20m.

Hyleas Fountain scored 6,419, hitting the “A” standard

that would send her to London, after her fine heptathlon per-

formance. Trevor Barron, the 20-year-old wunderkind in the

20K walk, not only won, but set ARs at 15K and 20K in the

process!

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The last day of the Olympic Trials were all finals. 21,000 fans

once again saw the hardest team to make in the world,

period: the U.S. Track & Field team.

In the long jump for women, it was, by any standards,

the best field ever to compete in the LJ, as three women

jumped more than 23 feet to make the team. Chelsea

Hayes jumped 7.10m/23-3.5 on her sixth attempt, after four

fouls! Janay DeLoach had cleared 7.03m/23-0.75 legal

jump and then a wind-aided 7.08m/23-2.75, putting

her in 3rd.

Brittney Reese was being challenged. Five

straight champs and she was down to her last

jump, where she and the crowd thought she

had won. It was ruled a foul. Reese

protested and, lo and behold, her protest

was shown to be a legal jump of

7.15m/23-5.5 Reese had won!

Using a kick that makes him dangerous in any race,

Leo Manzano took 53.08 seconds to run his last lap, which

won the 1500 meters. Matt Centrowitz and Andrew Wheat-

ing following in 2nd and 3rd. Manzano ran 3:35.75 for the

win.

In the women's 1500 meters, Morgan Uceny took the

lead with 400 meters to go and was unchallenged. Shan-

non Rowbury took 2nd and 2011 world champ

Jenny Simpson took the 3rd position. Uceny

ran 60.14 for the last lap to win in 4:04.35.

LaShinda Demus ran 53.98 for the

400m hurdle win, showing that she was

fit and ready to race. Georgia Moline

ran a nice PB to take the Silver and

T'rea Brown took 3rd in one of the

toughest races of the Trials.

In the men's 400 meter hurdles,

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2000 and 2008 Olympic champ Angelo Taylor was run

down by Michael Tinsley, who ran hurdles 9 and 10 with a

new-found agility. Taylor took 2nd with 2007 and 2009 WC

Kerron Clement in 3rd, holding off Bershawn Jackson.

Brittany Borman upset Kara Patterson in the javelin,

with her last throw of 201-9. Patterson had a knee issue on

her fourth attempt, and elected not to throw any more.

Rachel Yurkovich, who had the “A” and was 4th, was the

final person to make the javelin team for London.

The final event of the Trials came down to the 200 meters

for men, as Wallace Spearmon, in his inestimable style, sat

back until there were about 50 meters to go and just flew by

the field. Taking 2nd was Manteo Mitchell, running 20.14 to

Spearmon's 19.82. Isiah Young was 3rd in 20.16.

In a team of surprises and not-so-surprising athletes, the

2012 U.S. Olympic Trials provided 10 days of drama and ter-

rific competition. Part of the drama is that one must be

ready on the exact day, for one day out of four years, to

make the U.S. Olympic team in track & field. Brutal, yes,

honest, yes. In my earlier years, I thought it was a less-than-

human system. Now, having seen how other countries ap-

point their teams, I think our Trials may be the only

athletically honest way to select a team: Let the athletes

select themselves with their performances.

The wait, 4 years, to rectify something that happened

in 2012 must be excruciating. We, the fans, will return.

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salutes the entire Team USA track & field team,coaching staff and support staff on a tremendous London 2012 Olympic games!We thought you would like to see the names of the 29 medalists and their events.We also have two great comments from Amy Deem and Andrew Valmon, the twoTeam USA head coaches.

%�� "�� #��"�� "��"�� "� �� "��"��$

–Amy Deem, Team USA women’s head coach

%�� "�� "�� #�� "��!��$

–Andrew Valmon, Team USA men’s head coach

Team USA Medal Count

29 totalGold (9)Allyson Felix (Santa Clarita, Calif.), W200, 21.88Sanya Richards-Ross (Austin, Texas), W400, 49.55Women’s 4x400m relay (D. Trotter, A. Felix, F. McCorory, S. Richards-Ross), 3:16.87Women’s 4x100m relay (T. Madison, A. Felix, B. Knight, C. Jeter), 40.82WRBrittney Reese (Gulfport, Miss.), WLJ, 7.12m/23-4.25Jenn Suhr (Churchville, N.Y.), WPV, 4.75/15-7Aries Merritt (Bryan, Texas), M110H, 12.92Christian Taylor (Daytona Beach, Fla.), MTJ, 17.81m/58-5.25Ashton Eaton (Eugene, Ore.), MDEC, 8,869

Silver (13)Carmelita Jeter (Gardena, Calif.), W100, 10.78Dawn Harper (Los Angeles, Calif.), W100H, 12.37Lashinda Demus (Palmdale, Calif.), W400H, 52.77Brigetta Barrett (Tempe, Ariz.), WHJ, 2.03m/6-8Leo Manzano (Austin Texas), M1500, 3:34.79Galen Rupp (Portland, Ore.), M10,000m, 27:30.90Jason Richardson (Los Angeles, Calif.), M110H, 13.04Michael Tinsley (Round Rock, Texas), M400H, 47.91Men’s 4x100m relay (T. Kimmons, J. Gatlin, T. Gay, R. Bailey), 37.04ARMen’s 4x400m relay (B. Nellum, J. Mance, T. McQuay, A. Taylor), 2:57.05Erik Kynard (Manhattan, Kans.) MHJ, 2.33m/7-7.75Will Claye (Imperial Beach, Calif.), MTJ, 17.62m/57-9.75Trey Hardee (Austin, Texas), MDEC, 8,671

Bronze (7)Carmelita Jeter (Gardena, Calif.), W200, 22.14DeeDee Trotter (Orlando, Fla.), W400, 49.72Kellie Wells (Orlando, Fla.), W100H, 12.48Janay DeLoach (Fort Collins, Colo.), WLJ, 6.89/22-7.25Justin Gatlin (Orlando, Fla.) M100, 9.79Reese Hoffa (Athens, Ga.), MSP, 21.23m/69-8Will Claye (San Diego, Calif.), MLJ, 8.12m/26-7.75

salutes the entire Team USA track & field team,coaching staff and support staff on a tremendous London 2012 Olympic games!We thought you would like to see the names of the 29 medalists and their events.We also have two great comments from Amy Deem and Andrew Valmon, the twoTeam USA head coaches.

%�� "�� #��"�� "��"�� "� �� "��"��$

–Amy Deem, Team USA women’s head coach

%�� "�� "�� #�� "��!��$

–Andrew Valmon, Team USA men’s head coach

Team USA Medal Count

29 totalGold (9)Allyson Felix (Santa Clarita, Calif.), W200, 21.88Sanya Richards-Ross (Austin, Texas), W400, 49.55Women’s 4x400m relay (D. Trotter, A. Felix, F. McCorory, S. Richards-Ross), 3:16.87Women’s 4x100m relay (T. Madison, A. Felix, B. Knight, C. Jeter), 40.82WRBrittney Reese (Gulfport, Miss.), WLJ, 7.12m/23-4.25Jenn Suhr (Churchville, N.Y.), WPV, 4.75/15-7Aries Merritt (Bryan, Texas), M110H, 12.92Christian Taylor (Daytona Beach, Fla.), MTJ, 17.81m/58-5.25Ashton Eaton (Eugene, Ore.), MDEC, 8,869

Silver (13)Carmelita Jeter (Gardena, Calif.), W100, 10.78Dawn Harper (Los Angeles, Calif.), W100H, 12.37Lashinda Demus (Palmdale, Calif.), W400H, 52.77Brigetta Barrett (Tempe, Ariz.), WHJ, 2.03m/6-8Leo Manzano (Austin Texas), M1500, 3:34.79Galen Rupp (Portland, Ore.), M10,000m, 27:30.90Jason Richardson (Los Angeles, Calif.), M110H, 13.04Michael Tinsley (Round Rock, Texas), M400H, 47.91Men’s 4x100m relay (T. Kimmons, J. Gatlin, T. Gay, R. Bailey), 37.04ARMen’s 4x400m relay (B. Nellum, J. Mance, T. McQuay, A. Taylor), 2:57.05Erik Kynard (Manhattan, Kans.) MHJ, 2.33m/7-7.75Will Claye (Imperial Beach, Calif.), MTJ, 17.62m/57-9.75Trey Hardee (Austin, Texas), MDEC, 8,671

Bronze (7)Carmelita Jeter (Gardena, Calif.), W200, 22.14DeeDee Trotter (Orlando, Fla.), W400, 49.72Kellie Wells (Orlando, Fla.), W100H, 12.48Janay DeLoach (Fort Collins, Colo.), WLJ, 6.89/22-7.25Justin Gatlin (Orlando, Fla.) M100, 9.79Reese Hoffa (Athens, Ga.), MSP, 21.23m/69-8Will Claye (San Diego, Calif.), MLJ, 8.12m/26-7.75


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