Strength Training for Runners

First of all, let's establish one thing. 

If you want to become a better runner, what do you have to do? You have to run. 

However, there are a lot of auxiliary components that make great runners. Nutrition, rest and strength training are a few that come to mind. These components create the complete, dynamic runner and allow you to achieve great performances.

On the topic of strength training, we are big believers in runners lifting heavier weights and lower reps versus the converse of lighter weights and high reps. Running builds endurance, lifting builds strength.

Here is a great article on that from Competitor.com on How Should Runners Lift Weights?

From the article:

The real key is knowing how to lift weights effectively. Runners are not bodybuilders and they are not lifting just for general health. Instead, they’re lifting for three main reasons:

  1. To get stronger
  2. To prevent injuries
  3. To race faster

When accomplishing these goals, runners need a different approach in the weight room than your typical boot camp class.

So shake up your paradigm this winter. Stop lifting light. Get in the weight room and challenge yourself! And as you do, remember the golden rule to improvement: Gradual adaptation. 

The Daniels' Running Formula

We LOVE the Daniels' Running Formula. It isn't theory. It's lab tested science. You want to become a better runner? Just apply even part of the Running Formula and you will see dramatic improvements in your performances. 

To make things a little easier for folks to understand, we worked with Dr. Jack Daniels to distill his 300 page book into an easy to understand infographic. To download your copy, just click on the link below. Get ready to run fast!

The Daniels' Running Formula Infographic

Jim Ryun Wins the Emsley Carr Mile in 1967

In what had already been an epic summer, having broken World Records in the one mile (3:51.1) and the 1500m (3:33.1), Jim Ryun went to London to face Kip Keino and the rest of the Commonwealth team. A few weeks prior to this, Keino had forced the pace in Ryun's 3:33.1 1500m World Record but had been unable to match Ryun's blistering 37 point last 300m. In the Emsley Carr Mile, he decided he was going to be the one to sit and kick.

Watch as this race unfolds.

Jim Ryun Wins the Emsley Carr Mile in 1967

The Daniels' Running Formula

For years we have had the privilege of having Dr. Jack Daniels speak at the running camps. What I love about Jack's formula is that it's lab tested fact, not theory. If you are interested in becoming a better runner, then the Formula is for you. I tell the campers, "If you apply just parts of the Daniels' Running Formula, you will become better. It's that simple." 

From threshold to interval to repetition work and the critically important easy running, the Daniel's Formula gives you a step by step guide to running faster. Now, in a downloadable format, we are posting the distilled version of the Daniels' Running Formula. As a note, the VDOT app from Run Smart is the perfect compliment to this PDF. 

The Daniels' Running Formula

 

Sara Hall Podcast

It's a lot of fun for me as a camp director to meet kids when they are young and then get to know them better as adults. In the case of Ryan and Sara Hall, I had the chance to introduce them years ago at a cross country meet in 2001. Ryan and I were chatting post-race and we saw Sara. He mentioned he might like to meet her and I said, "Then let's go meet her!" Ryan wasn't as certain as I was, "Maybe later." 

Me: "It'll be fine, just follow my lead" (little did I know that "lead" would end up in marriage for Ryan and Sara the fall after they graduated from college in 2005).

Later that year, Ryan finished third at Footlocker Nationals and Sara won, establishing themselves as two of America's rising distance stars. That spring Ryan ran a solo 4:02 1600m to win the California state meet and Sara won the 3200m, ending her season as the #1 ranked female high schooler at that distance. Both went to Stanford on full rides and became integral parts of a powerhouse program, Ryan helping lead the men's team with his 2nd overall placing to the 2003 NCAA Division I men's team title while Sara finished 3rd in the women's race to lead the Stanford women to the 2003 NCAA Division I women's title.

In the years after college, both Ryan and Sara moved to the marathon, with Ryan ending his career with a sterling 2:04:58 PR set in Boston and Sara, currently still running, setting her personal best of 2:28 earlier this year in Tokyo.

I had a few minutes to chat with Sara last week for this podcast. Enjoy!

 

Dr. Wayne Westcott Podcast

Over the years we have had the privilege of having strength coach Dr. Wayne Wescott speak at the running camps. Author or co-author of 20 books on strength training as well as numerous articles, Wayne brings a wealth of knowledge to the subject of resistance training for runners. In this podcast we chat about the need for runners to hit the weight room and what benefits they can expect from it. 

College Coaches: Strength Training Is Good for Distance Runners

This is something we talk a lot about at camp: strength training for runners. It's a topic of conversation among a lot of coaches and runners, but clearly the right kind of strength training is very beneficial for runners. It makes them stronger, more dynamic and healthier. It is one of the best injury prevention steps young runners can take. 

Yesterday, MileSplit ran this article on strength training. 

From the article: 

"Strength training helps with maintaining form which will allow the athlete to run more efficiently," he says. 

Better form, better running, better times. 

"The biggest changes I see once an athlete starts my weight training program is body composition, stride length, and frequency and ability to maintain a faster pace for longer periods of time."

Another side benefit to weight lifting, according to Coach Richter at St. Vincent, is the reduced risk of injuries. A stronger neuromuscular system means you are less likely to get hurt.

 

David Adams Podcast

It's always fun when campers become counselors become best friends. Such is the case with David Adams. When he first came to the Jim Ryun Running Camps after his sophomore year in high school, David was a talented runner, but more of a multi-sport athlete. His senior year he posted PRs of 1:58 for 800m, 4:23 for the mile and 9:25 for 3200m. In other words, solid, but not one of the top ranked high school runners in the nation.

But when it was all said and done, David was a sub-4 miler (watch his sub-4 mile at the 2012 Kansas Relays), a top ranked steeplechaser, making the 2012 Olympic Trials final and finishing his career at Nebraska as a Big 12 champion and an NCAA All-American at 5,000 meters. 

Today, David and his wife Bethany and their two boys live in Austin, TX where David works for Dell. We had a few minutes to meet up at a local Starbucks recently to record this podcast. Pardon the background noise!

Carrie Lane Podcast: Strength Training for Runners

I am a big believer in creating dynamic runners. Dynamic in the sense of motor skills and the ability to move explosively in every direction and in every plane of motion. Strong runners are durable runners who don't get injured and explosive runners can carry their speed out as far as the rest of their training will let them. This doesn't come from running endless miles. It comes from strength training, drills, plyometrics and other auxiliary components that create the complete runner.

This year at camp we had the opportunity to have strength coach Carrie Lane join us at camp. Carrie has a unique background in that she started as a distance runner, running collegiately at Marquette, before becoming a hammer thrower post-collegiately and then ultimate a strength and throws coach. From 2006-2009, she was the personal coach for Adam Nelson, 2004 Olympic gold medallist in the shot put and silver medallist in 2008. 

Carrie joined me earlier this week to help kick off Season 2 of the Art of Running and during this podcast we discuss the need for kids to be multi-sport athletes growing up as well as strength training and drills for runners. During the podcast, I mention the session we had with Carrie at camp. The video of the drills relay is here

Recently Carrie and Jeff Boele at the Roots Running Project recorded a series of videos for purchase, Strength Training for Runners. You can purchase those videos here.

Carrie is also launching her own website in the next few days. Bookmark www.VerticalPush.com and make sure to check in there next week!

As a quick note on the intro to this podcast, I had to re-record it, thus the change in quality from it to the rest of the podcast when I used Zoom to record over the phone! Enjoy. 

15 Minutes with Christ

Each year at the Jim Ryun Running Camp, we ask various counselors to give a morning devotional on a topic that is applicable to the every days lives of our campers in the 21st Century. We live in a day and age of relativism, where, as Judges 21:25 says, ". . .every man [does] what is right in his own eyes."

There are no absolutes, no real right or wrong. The Bible is no longer relevant to many in our culture because many view it as either a period piece or a book of allegories, not realities. I happen believe to the contrary. It is living history. There is a God who still speaks and the Bible is a plumb line for living and inside of this paradigm is a road map for life.

I always hit clean up at camp and give the Friday morning devotional. This year's is below, edited and added to for this blog post.

15 Minutes with Christ (Becoming Spiritually Fit)

I want to talk to you this morning about being spiritually fit. We have talked a lot this week about how we can become physically fit, from threshold running to anaerobic work to reps and mileage and how each one of these parts of the Daniel's Running Formula fit into your training regimes. Around this core component of running are the auxiliary things like nutrition, biomechanics and strength training. We even got to hear from Dr. Dave Templin on how we can train the mind for our best performances.

But I want to talk to you this morning about how you can become spiritually fit even as you train the body for its best performances. Before I do that, I want to go back to the devotion I shared at camp two years ago. For those of you who are returning campers, you might remember some of it, but it is a great launching point for this morning's devotion.

The text is found in I Kings 18:29-39. It is the famous showdown between Elijah and the Prophets of Ba'al, but I want to give you some context for this event. It took place on Mount Carmel in Israel.

I have been there and stood atop the mount. It's an amazing place, a rocky mount that over looks the Valley of Jezreel, one of the most bountiful valleys in the Middle East. It was also one of the main thoroughfares in ancient times, which is why the fortress, Megiddo, sits there. It was a Canaanite royal city before Israel entered the Promised Land and in Solomon's time, became one of his chariot strongholds. The greatest king Israel ever had, King Josiah, died there fighting the Egyptian army. Oftentimes "har" is used in front of Megiddo as it is built on an elevated place. It is the Hebrew word for "hill" and from there we get "Har Megiddo," or as most know, Armageddon, the final battle of time between good and evil.

Across this now quiet valley sits a small town that many of you have heard of. It's called Nazareth, the town where Jesus grew up. One has to wonder if he ever stood at the edge of Nazareth and looked over the valley. I tend to think he did. The home of the Prince of Peace, Mount Carmel, Armageddon. It seems almost too good to be true.

But it is on Mount Carmel that we witness one of the great showdowns in history between good and evil. Let me lay the groundwork for this epic event. In a day and age where the lines between right and wrong, good and evil are blurred, the events on Mount Carmel seem foreign to us. During that time in history, there was a distinct line between good and evil, in part I think because the good was so good and the evil so evil. The people of Israel were torn between two belief systems. One was the belief in one God, the God who had led them out of Egypt and shown them His signs and wonders time and time again. On the other hand was the worship of Ba'al, the fertility god of the Canaanites and more importantly the god of Queen Jezebel, the wife of King Ahab of Israel. It was a brutal religion, calling for human sacrifice because of the belief that if Ba'al was offered up humans, the crops the following year would be more plentiful. 

I love how even the names of our protagonist and antagonist reflect the times. Elijah was the prophet of God, Yaweh. Eli-JAH. The "jah" at the end of his name meant, "I am with Yaweh." And then there is Jezebel's name, with the same type of delineator at the end, "bel," and you all can guess that that means. She wasn't with Yaweh.

In the midst of this time of good and evil, Elijah had told King Ahab there would be no rain in Israel, a direct insult to Ba'al, who was also the god of storms. After three years of this, it was time to settle things and Elijah threw the gauntlet down. "Call the people of Israel to Mount Carmel, Ahab. Bring your 450 prophets of Ba'al and let's settle this once and for all."

And there they stood on Mount Carmel, the solitary figure of Elijah on one side, the 450 prophets of Ba'al on the other. The rules of engagement were simple. Each side was to offer a bull as a sacrifice to their chosen diety with one caveat-no fire could be used.

"You call on the name of your god, and I will call on the name of the Lord. The God who answers with fire, he is God."

The prophets of Ba'al laid their bull out on their altar and began to call on Ba'al. Midway through the day, there was no answer and they began to cut themselves, going into a frenzy while Elijah and the people of Israel watched. In fact, Elijah began to taunt them. Still, there was no answer.

Nearing the end of the day, the prophets of Ba'al collapsed and now it was Elijah's turn. He rebuilt the altar of God and dug a trench around it and cut his bull into pieces. Then he did something incredible. At a time when it hadn't rained for three years, he asked that water be brought to dump over the bull, the wood and the altar. One time, then another then a third (where did they get the water, I wonder). When the water overflowed the trench, Elijah prayed and I love this prayer.

"Lord, the God of Abraham, Isaac and Israel, today let is be known that you are God in Israel and I am your servant and that at your word I have done all these things. Answer me, Lord! Answer me so that this people will know that you, the Lord, are God."

It is recorded that fire burst from heaven, consuming not only the bull and the wood, but the rocks as well. The rocks! That is intense heat. Can you imagine the reaction from the people of Israel and the prophets of Ba'al? Holy smokes seems to fall a little short, but kind of hits the nail on the head. 

And here is where I want to challenge you. Elijah didn't suddenly show up on history's stage. Yes, he was a man chosen of God and there is some historical evidence that he was also a Nazarite, someone totally committed to God, a step above others.

But consider his prayer. It was really just five words: "Answer me, Lord! Answer me!" There is power in its simplicity, but I happen believe it sprung from a place of spiritual fitness.

We may never stand atop a mountain and prayer for fire. We may never be called to as great a stage as that one on Mount Carmel, but I do believe we are called to be spiritually fit just as we attempt to be physically fit.

With that in mind, I want to challenge you today to take 15 minutes a day with Christ. Your time with Him may grow from there, but it is good to lay down an attainable marker at the beginning and I want to present to you three easy steps.

We talk about mileage as runners, right? It's the foundation of becoming a good runner. To become a good runner, you have to actually run and to achieve your goals, there is a certain amount of running that needs to take place. Remember what Jack told us? The simple function of running, even at 60% of your maximum heart rate, does what? It recruits more mitochondria through the process of running forcing more oxygen into the system (you run, you breathe). The more mitochondria, the more energy is produced in your muscle cells. This is all from the function of just going out and running at conversational pace. 

Reading God's Word daily is like running mileage. It provides the foundation for the rest of our spiritual lives. It provides life, just like Moses told the people of Israel so long ago.

"Take to heart all these words I am giving you as a warning to you today so that you may command your children to follow all the words of this law carefully. For they are not meaningless words to you, but they are your life and by them you will live long in the land you are crossing the Jordan to possess."

God's Word is life to us. It provides a guide book for living, a measure by which we can decided what is right and what is wrong in a day when we are told neither exist. Start by taking 5 minutes a day and dig into God's Word. I always start my day with reading various Psalms and the "Proverb of the day" and go from there.

Next in this goal of spiritual fitness is what I like to think of as the Anaerobic work, the intervals. You know, the 1 to 1 type work of a 60 seconds of hard running with 60 seconds rest or 30 seconds hard with 30 seconds rest. The kind of work that makes your head feel like its going to explode after a while. I think a spiritual correlation is scripture memory. It's not easy, right, taking the time to commit chunks of written words to memory, but it is great training to internalize God's Word. King David wrote all those years ago:

"Your word have I hidden in my heart that I might not sin against You."

And

"Your Word is a lamp to my feet and a light to my path."

When we take the time to internalize God's Word, we become that much more spiritually fit. It literally becomes part of us, how we think and how we act. So take 5 minutes a day and work on memorizing various verses from the Bible.

The third component to spiritual fitness is the one we all struggle with the most: sitting still and meditating on God's Word. When I say meditating, I am not referring to Eastern mysticism. I am referring to sitting still and listening for the voice of One who still speaks today.

After his great showdown with the prophets of Ba'al, Elijah did something very strange. He ran and not in victory. He ran away to hide and he hid in a cave on Mount Horeb. Some Biblical scholars think Mount Horeb and Mount Sinai are one and the same, the latter being where God handed the Ten Commandments to Moses, but to some extent it doesn't matter. Horeb was a holy place and Elijah fled there for a reason. As he hid there, the Lord spoke to him.

"Go out and stand on the mountain in the presence of the Lord."

There followed what must have been one of the most amazing displays of God's power over His creation. There was  a wind that "shattered cliffs" and following that an earthquake and then fire.

"But the Lord was not in the fire. And after the fire there was a voice, a soft whisper. When Elijah heard it, he wrapped his face in his mantle and went out and stood at the entrance of the cave. Suddenly a voice came to him and said, 'What are you doing here, Elijah?'"

I love that phrase, "a soft whisper." God could have spoken to Elijah through His mighty power, but He didn't. He spoke to Elijah in a soft whisper.

Our modern day and age is loud. We are assaulted on every side with this and with that. It's noisy. It's busy. We are encouraged to constantly be on the go. Being alone and quiet are the antithesis of our "modern" age.

But after your reading of God's Word and memorizing of Scripture, I want to encourage you to take 5 minutes to sit still and listen for God's voice. As Jack says and I firmly believe, you have to allow your body the time to absorb the training and the same is true spiritually. 

I am not saying that if you take 15 minutes a day with God that you will suddenly find yourself atop Mount Carmel, calling down fire from heaven.

But I do believe that when we are spiritually fit we will be like King David in Psalm 18.

"God-He clothes me with strength and makes my way perfect. He makes my feet like the feet of a deer and sets me securely on the heights. He trains my hands for war, my arms can bend a bow of bronze. You have given me your shield of salvation, your right hand upholds me and your humility exalts me."

That, my friends, is the essence of being spiritually fit and when we are spiritually fit, God can and will use us to do great things in His name and for His glory.

 

Running Form Drills

We believe in creating dynamic runners from the ground up at the Jim Ryun Running Camps. A lot of that begins with the drills that reinforce proper running mechanics. That is why we do a lot of drills before and after workouts. These drills "groove" efficient form. And efficient runners are faster runners.

Captain Matt Williams of the Air Force, a current staffer at camp and physical therapist for the Air Force, put both the handouts below together for us (click on the titles to download the PDFs).

Running Clinic Drills

Running Basics

 

3:33.1

That last of Jim Ryun's world records were perhaps his greatest. His 3:51.1 mile was called the finest of them all by Roger Bannister. Straight to the front, no pacesetters, just one man against the clock. That was June 23, 1967.

Two weeks later, Jim Ryun was at it again at the Commonwealth versus the United States in the Los Angeles Coliseum. In the interim, he had disappeared into the mountains of Colorado, based in Alamosa where he ran the sand dunes and runs at 8-9,000 feet of altitude. While America had some of the world's greatest milers at that time (in fact, 6 of the top 10 milers in the world that year came from the AAU final on June 23rd), Ryun knew he would be facing the great Kenyan, Kip Keino, in the Commonwealth meet. 

In preparation for the race, less than one week out, Ryun attempted a one mile time trial. It did not go well. Shooting for a 4:05 in the rarified air of Alamosa, Ryun ran a 4:15 with splits of 67, 2:11 and 3:16. But he didn't panic. He took the rest of the week easy-his training log is filled with "5 miles easy" and "7 miles easy" and even, "30 minutes easy" leading up to the showdown with Keino.

And what a showdown it was. With a pedestrian opening 400m of 60.9, Ryun and Keino lurked at the back of the pack, content to let others do the work. Upon hearing the first 400m split, though, Keino decided he'd go from over 800m out and floored it.

The next 400m was covered in 56.6 seconds as Ryun tucked in behind Keino.

800m slipped by in 1:57.5. It wasn't World Record pace, but it was a race. 

Desperate to escape Ryun's punishing kick, Keino kept the pressure on but could not shake Ryun. The third 400m was covered in 58.5 for a 1200m split of 2:56 flat. Virtually neck and neck with Ryun, Keino strained to summon additional speed while Ryun dropped his head and started his kick. A gap appeared as Ryun took the lead with 300m to go.

5 meters then 10 then 20-Ryun was moving away with ease. Keino was beaten, but Ryun was was not done. 20 meters became 30 and at the top of the homestretch, Ryun's lead grew to almost 40 meters as he crossed the line in 3:33.1.

His final 300m had taken only 37.1 seconds, equivalent to a 50 second last 400m. His last 1200m was clocked in 2:46, one of the fastest ever recorded. Gone was Herb Elliot's World Record of 3:35.6. In a sport where tenths of seconds often decide World Records, Ryun had taken 2.5 seconds off the previous World Record.

It is one of the records that physiologists and followers of the sport have bandied about for years with, "What if. . . ?"

What if Ryun had been running on a Mondo track and not dirt? Some felt he lost a second per lap just for the surface of the track. What if Ryun and Keino had squared off in one of the Scandinavian meets with temperatures in the 60s instead of 100 degrees?

Clearly this record was superior to his 3:51.1 and to this day, when asked, Ryun will say, "I wish I'd been able to run the last 100m+ to finish a mile. I think I might have just had enough to dip under 3:50."

If one was to convert Ryun's 1500m to a mile (17 seconds), it was a 3:50.1 mile. If one were then to take a second off per lap, one doesn't have to stretch the argument too far to realize that Jim Ryun had the ability to run 3:46-47 for the mile.

In 1967. To watch clips of the race, click here.

This is why many call him not only America's greatest miler, but one of the greatest of all time.

EPILOGUE: 

Just weeks later, Ryun and Keino would square off again in White City (London) in the Emsley Carr Mile (race here). Keino switched tactics and decided he would sit on Ryun. After splits of 62 and 2:03, Ryun took the lead from 880 yards out and pushed the pace. 3/4 of mile was covered in 3:02. Keino lurked, easing up on Ryun's shoulder, hoping to turn the tables on him. But as Keino tried to pass with 220 to go, Ryun pushed the accelerator down once. Then twice. In a matter of 50 yards he was 10 yards clear of Keino, a margin that increased down the homestretch as Ryun crossed the line in 3:56, covering his last 440 in 53 seconds. For a highlight reel of the meet, click here.

 

 

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52 Years Ago Today, Jim Ryun Ran 3:58.3 in High School Only Competition

52 years ago, Jim Ryun accomplished another first: he ran under 4 minutes in a high school only competition. That high school competition was the Kansas State High School Track and Field Championships and his winning time was 3:58.3.

He led every step of the way.

What a lot of people don't remember is that he split two 21.9 220s on his spring medley that weekend as well, one in the prelims on Friday and one in the final on Saturday AFTER his 3:58.3.

Speed is essential to running under 4 minutes and Jim Ryun proved he had plenty of it.

Here is the footage of his 3:58.3. 

 

The Art of Running, Podcast #14: Sam Bair, Jr.

Continuing a trend with this week's podcast, I had a chance to chat a few days ago with another of the men in dad's 1967 WR mile race, Sam Bair, Jr.

A multi-sport athlete in high school, Sam never raced the mile in high school, but three years after he became a full time runner he dipped under 4 minutes in dad's WR race for the first time with a 3:58.7.

How did Sam get there? That to me was one of the more intriguing answers I have gotten so far in this series: "I read your dad and Peter Snell's books and wrote down all the workouts and tried to copy their training."

Not only did we chat about the 1967 race, we also chatted about the 1969 Coliseum mile where dad won and Sam finished second. Here is that race.

As I noted in the post a few days ago, the 1967 race wasn't just any race. It produced some of the fastest times in the world from some of the world's greatest milers.

And Sam Bair, Jr. was one of them.

 

How Good Was The Field in Jim Ryun's 3:51.1 WR Mile? Really good.

Dave Wilborn, who I had a chance to interview a few weeks ago for The Art of Running podcast, just sent me the below. It is a list of the fastest milers in the world in 1967. I added the bold to highlight those in the 1967 WR race.

Drew, indicating how impressive that race was in Bakersfield in 1967.  Below is a list of the fastest individuals in the world in 1967 in the mile (no 1500 equivalents, just the mile):

1) Jim Ryun, obviously, fastest miler in the world in 1967 at 3:51.1

2) Kip Keno (Kenya) 2nd fastest at 3:53.1

3) Jim Grelle 3rd fastest 3:56.1

4) Dave Wilborn 4th fastest at 3:56.2

5) Tom Von Ruden 5th fastest at 3:56.9

6) Roscoe Divine 6th fastest at 3:57.2

7) Andre De Hertoghe (Belgium) 7th fastest at 3:57.3

8) Alan Simpson (Great Britain) 8th fastest at 3:57.6

9) Dave Bailey (Canada) 9th fastest at 3:57.7

10) Anders Garderud (Sweden) 10th fastest at 3:58.6

11) Sam Bair 11th fastest at 3:58.7

12) Allan Rushmer (Great Britain) 12th fastest at 3:58.7

In other words, 6 of the 12 (50.0%) fastest milers in the world in 1967, all from that Bakersfield race!! Someone might say that most of the world ran the 1500 and not the mile.  OK, the results below combine the 1500 and the mile by adding 17 seconds (the most commonly used conversion) to the fastest 1500 runners in the world in 1967 (if an individual had a 1500 time that was better than his mile time, the 1500 time is used below):

1) Jim Ryun fastest at 3:51.1

2) Kip Keno (Kenya) 2nd fastest at 3:53.1

3) Jean Wadoux (France) 3rd fastest at 3:55.4

4) Jim Grelle 4th fastest 3:56.1

5) Dave Wilborn 5th fastest at 3:56.2

6) Ulf Hogberg (Sweden) 6th fastest at 3:56.3

7) Andre De Hertoghe (Belgium) 7th fastest at 3:56.5

8) Anders Garderud (Sweden) 8th fastest at 3:56.6

9) Claude Nicolas (France) 9th fastest at 3:56.7

10) Tom Von Ruden 10th fastest at 3:56.9

11) Roscoe Divine 11th fastest at 3:57.2

12) Manfred Matuschewski (East Germany) 12th fastest at 3:57.2

13) Arne Kvalheim (Norway) 13th fastest at 3:57.4

14) Igor Potapchenko (USSR) 14th fastest at 3:57.4

15) Francesco Arese (Italy) 15th fastest at 3:57.5

16) Bodo Tummler (West Germany) 16th fastest at 3:57.5

17) Alan Simpson (Great Britain) 17th fastest at 3:57.6

18) Olyeg Raiko (USSR) 18th fastest at 3:57.6

Now we have all the fastest 1500/mile runners in the world in 1967 and we still have 5 of the 12 (41.6%) fastest, all from that Bakersfield race.

"The Milers" by Cordner Nelson and Roberto Quercetani.  Published in 1985 by T&F News, Los Altos, CA.  Previous edition published in 1973 under title "Runners andRaces:  1500m./Mile."

The Art of Running, Podcast #13: Dave Wilborn

His is not a name most will recognize, but back in the late 1960s, Dave Wilborn wasn't just one of the fastest American milers (on the right in the picture below). He was one of the fastest in the world and recently, I had the chance to connect with him over the phone to record this podcast about his career, his roller coaster of a ride season in 1967 and what being one of the Men of Oregon was like. 

On June 17 and June 23 of 1967, Dad and Dave Wilborn's careers intersected in the finals of the NCAA and AAU championships. Dad won the NCAA's in Provo with a 4:03 (with a last lap of 52.4). Dave was 5th in 4:05. One week later, dad set the mile WR of 3:51.1 and moving up two spots from his NCAA finish was Dave, getting nipped at the line by Jim Grelle. 

It's always a thrill for me to intersect with the great runners from dad's era. I hope you enjoy this episode of The Art of Running.

Dave Wilborn