When I started to take up running as a recreational runner, I was looking for a running book, which provided me with guidance on how I can develop and progress my running further. Fellow self-coached runners recommended me the Daniels’ Running Formula. Back in 2004, Daniels’ Running Formula (2^nd Edition) was the first running book I owned. While still new to the sport, at the time, it gave me an introduction to endurance training and training methods.

In 2011, I met Jack Daniels at the European Endurance Conference in Heathrow, London. At the conference, Daniels presented on the subjects training for the marathon and foundations of training. He closed the conference with a reflection on his coaching career and what makes a great coach. Throughout all his presentations, a systematic, science-based approach to coaching endurance athletes is omnipresent. Starting out from testing leading American endurance athletes for the Mexico Olympics, Daniels’ method has developed over the years. His method based on the VDOT concept is accessible to runners at all ability levels.

Daniels’ Running Formula

Daniels’ Running Formula is now available in the 3rd edition. The book is a ‘method’ rather than ‘experience-based’ book on running training. Daniels’ Running Formula is suitable for runners at all ability levels from 800m to the marathon.

Daniels, an exercise physiologist by trade, developed a method, which allows runners to train at intensities suitable to their ability level. We have seen before when beginners push too hard when high ability athletes run too many easy miles or train too hard. Daniels’ Running Formula guides runners and coaches with a training method based on the VDOT notation.

Important to understand is Jack’s philosophy on coaching. While he adopted scientific principles to his coaching approach, he is open and shares his method, though individuals must decide themselves and apply. Also, he has coached beginners and Olympians. As a coach, rather than boosting some medals his athletes has won, he enjoys the journey and relations with his athletes the most, which spurs him on. Certainly, something which resonates well with me.

VDOT

Daniels spend a lot of time observing top US distance runners and conducted tests in the lab in preparation of the 1968 Mexico City Olympics. Amongst other experiments he measured the consumed oxygen while running at different training paces. He recorded his findings by  measuring VO₂Max of runners in the lab and on the track at different speeds. VO₂Max stands for the maximum amount of oxygen measured in ml per kilogram body weight.

Typically, running 12 minutes in a lab environment at a fast pace would determine the athletes VO₂max. For some elite athletes, this can be close to 5km pace, for recreational runners more 3km pace. However, some very efficient runners perform better in a lab compared to a race, and some perform better in a competitive race instead of running on the treadmill in the lab. Daniels wanted to come up with a comparable measure for fitness based on a recent race results.

Daniels’ experimented by correlating running speeds (velocity) with oxygen uptake (VO₂). The faster the running speed, the more oxygen turnover and supply to muscle is required to produce energy. Next, Daniels’ correlated performances achieved in competition over various durations as a fraction of the maximum oxygen uptake. The VDOT value can then be used to determine training paces for Easy, Threshold, Interval and Repetition paces as a % of the VDOT value.

Depending on competing during a season, VDOT can increase and decrease and training paces need to be adjusted accordingly.

Jack Daniels’ Coaching Framework

When reading the book or attending the coaching clinic, it can be difficult to understand underpinning coaching philosophy and how all the disparate parts of his approach to coaching hang together. Initially, Daniels shared his beliefs and understanding of developing athletes. This is a personal account based on his own school experience, athletes he coached and tested, plus other coaching experiences. Daniels adheres to 16 laws of running, which are complemented by 8 training principles. In addition, to the laws and principles are Daniels own enriched concepts.

The heart of Daniels approach to coaching is the VDOT concept. The VDOT concept dictates training intensities. Training intensities based on weighting can be scored and assist coaches and athletes when designing plans.

His seasonal planning approach is phased, while training cycle can be based on a colour coded generic schedule to boost general fitness and can be complemented by an event specific programme. The event specific training can have variants based on ability, volume, quality and frequency. The coaching system covers a lot of bases and needs to a large ability of runners.

Jack Daniels Training Session

On the following evening, a track session was organised at the Coventry Godiva’s track in Coventry. Unfortunately, I could not join the rest of the group in Coventry. Instead, I did the session on the roads by myself. Prior to the session, training paces per Daniels’ Running Formula were prescribed and communicated via the VDOTO2 mobile application.

The quality session involved:

• Warm/up 15’ Easy Pace
• 2x 1 Mile [T-Pace] (1’), T-Pace 8’00’’/mile
• 3x 2’ [I-Pace] (1’), I-Pace 4’35’’/km
• 4x 200m[R-Pace] (200m), R-Pace 52’’/200m

The paces based on my VDOT of 41.2. The VDOTO2 app mixed paces in minutes per miles and minutes per kilometres. This requires conversion of paces for those not used to min / mile or min / km.

In preparation for the session, the session was set up as Garmin workout and downloaded onto the Garmin 620. The VDOT app integrated with Garmin Connect and enables the coach to the result of the actual workout. Using the workout function on Garmin allows a better comparison of the session.

During the 15’ warm-up I reminded myself of what Easy (E) pace involves. It’s conversational pace at a 4:4 breathing pattern, i.e. for every 4 steps during breahing in, breath out every 4 steps. The training route was slightly undulating, which meant I had to work harder in some of the uphill sections and my breathing pattern progressed from 4:4 to a 3:3. Initially, during the mile repetitions, threshold pace was too fast and it took half the duration of the first repetition to settle back into the right pace. A lot of energy went into checking the pace. The second mile repetition was slightly faster. Following on the 800m. The same applied to the shorter intervals, while not too demanding, it took a while to settle back into the pace. The pace equated approx. 2:2 breathing. Finally, the 200m repetitions at mile pace felt hard while tired. Proceeded to a slow cool down.

Table 1: Splits for Block 1

Despite the undulating terrain, the actual T-pace was slightly faster than planned. On a flat route or track, T-pace would have been faster within the range of 7’35’’ – 7’40’’ min/mile. This would suggest, present fitness is slightly higher than the initial VDOT value of 41.2.

Table 2: Splits for Block 2

Block 2 felt harder compared to Block 1. The breathing pattern changed from 3:3 to 2:2. average actual I-pace matched the planned I-pace. However, it required effort, the first 30 seconds to settle into the required pace on an undulating route. Switching from a set distance to a time-based format worked well. Considering planned and actual I-paces were aligned, the proposed VDOT intensity felt right.

Table 3: Splits for Block 3

It felt good to get the legs turning and push hard while breathing a 1:1 rhythm. Intensity wise it felt pushing towards 100% VO2Max intensity, especially on the 3^rd and 4^th repetition. On average, the actual splits were tad faster than planned.

Overall the session was a over 12km. The session felt good, all muscle groups were engaged.

Table 4: Comparing E,T,I and R Intensities

Overall, the session felt good. The planned E and I paces were aligned to the actual paces. In a more controlled environment, treadmill or track faster times could have been achieved. The results suggest a higher intensity for T and R paces.

Discussion

The coaching seminar was the first coaching seminar dedicated to Daniels’ Running Formula in the UK. However, Daniels have been to the UK before as a guest speaker for the European Endurance Conference in 2011. The content is available on UK Athletics’ uCoach Portal. While well-presented, reinforcing key concepts and relevant, the material (keynote, coaching philosophy and marathon training) presented at the conference five years ago was the same material presented at the coaching clinic. Conference and coaching clinic presentations stay closely aligned with the material in the 2nd and 3rd edition of the book. Daniels sticks to his guns and does not vary, extend or align with the latest research in the field.

The coaching clinic at the High-Performance Centre in Birmingham consisted of three sessions. The first session provided an introduction into the core components of the Daniels Running Formula. Daniels explains how he ended up with his coaching method. Thanks to his vast experience, Daniels managed to explain concepts from the field of exercise physiology in simple terms to runners and coaches. The second session was a practical session on breathing technique and stride count at the Alexander Stadium. The final session was focussing on the marathon. Throughout his long career, Daniels has worked and tested many athletes and teams. It would have been nice to look at some specific data of one of the athletes and apply his coaching technique in context. Daniels worked amongst others with Joan Benoit Samuelson, Jim Ryun and Ryan Halls. Going through some schedules of these athletes and highlighting Daniels coaching concepts would have helped to close the gap between theory and practice.

From a beginner’s perspective, starting out from reading the book and when not too familiar with exercise physiology it is challenging to get to grips with all the scientific measures, what they mean, how the various research findings stack up and how Daniels arrived at his running formula. Daniels clarified his approach and context in the clinic, but the book could follow a more applied approach. For example, looking at athletes specific measures and test results, show example training plans, set them into context within a season and what outcomes have been achieved, would help aspiring runners and coaches a more practical perspective how Daniels’ formula can be applied and what decisions need to be made to develop an athlete.

The Run S.M.A.R.T. Project is the online running and coaching portal based on Daniels’ Running Formula. The website consists of a VDOT calculator and an online training calendar. Training schedules can be purchased separately. Coaches can purchase a subscription for $20, which allow them to design training schedules online and share them with invited athletes for free. The online service can generate a personalised training plan based on the athlete’s most recent VDOT. The athlete can then compare the planned sessions with the actual training data from the GPS watch. The website displays the session and training data, though cannot correlate the planned with the actual session and do further analysis. However, Run S.M.A.R.T. project said further analytics would be likely introduced in a couple of months’ time. The online service is well thought through, though lacks marketing and adoption so that more users sharing their training experiences and providing feedback.

The book has been sold many times, has been translated into different languages and is now available in the 3rd edition. Run S.M.A.R.T. engages each contact independently regardless through which channel a potential customer was acquired. For example, those who own already a copy of the book should be able to receive a further discount from the Run S.M.A.R.T. website. The training plans available in the book should be made available to those who own a copy of the book that they can start experimenting with the training schedules. Further, those who went further and attended the coaching clinic and owned the book, should be given a further discount and be encouraged to take the exam.

While working through the book, the reader will notice the absence of some running related topics. For example, guidance on nutrition in general and specifically for the marathon are missing. Another area is the training for children and collegiate athletes. Daniels’ has coached within the collegiate system and has experience in coaching young athletes, though there is a lack of guidance on physiological and psychological considerations when coaching young athletes. The reader would have to assume that the same VDOT principles and plans apply for young as well as senior athletes.

For those who are looking for an inspirational type of running book, Daniels’ Running Formula is not that book. The book is suitable for the practitioner, who wants to experiment with the training plans, perhaps adjust them based on their reflections. The danger of a more formulaic approach is that runners will mechanistically execute a plan. Some of the sessions are quite complicated to remember, especially when running at three different paces. Daniels is less dogmatic about his training plans, and Daniels wants to guide runners who are less versed in designing their training schedules.

The Run S.M.A.R.T. Project offers certification for becoming a Certified Distance Running Coach following Daniels’ VDOT Methodology. The VDOT O2 Distance Coaching Certification Exam is subject to answering 80% of the 80 questions successfully via an online self-assessment tool. The certification assures the understanding of training principles, training paces, VO2max and VDOT and altitude. To pass the exam, reading the Daniels’ Running Formula book is a must, review the slide deck and watch the 1 ½ hour video presentation. The self-assessment takes approx. 90 minutes to complete. Having a certificate is a nice thing to have, given the time runners and coaches work with the book and training plans. Rather than offering the exam separately with a 15% discount and 1 month free subscription for the VDOT Coach mobile app, it would be a nice gesture to provide those having taken part in a coaching clinic the exam certification optionally.

Summary

Dr Jack Daniels’ approach to running provides a solid foundation in endurance running for recreational as well as club standard runners. In the absence of any structured training, many club runners can benefit from reading ‘Daniels’ Running Formula’, especially when it learning more about training intensity and seasonal planning.

The coaching seminar complements the book, tells Daniels’ coaching journey and gives an insight into Daniels’ scientific mind. The centre of Daniels coaching method is the VDOT concept, which informs training paces, types, phases and plans.

Daniels’ Running Formula is a very useful running book, which gives an insight into training methods for distance runners. What matters are the training principles, rather than the training plans. Ultimately, based on the principles, the reader should be able to apply the rules to design their training plan.

Some context, I am 175 cm tall, approx. 90 kg, UK size 9 and I wear orthotics. I am a mid-foot / heel striking runner. I don’t pronate or over-stride as such, short stride with a cadence 170 strides per minute in training and 180 strides per minutes in races.

The latest shoe, the HOKA ONE ONE Clayton is a lightweight trainer and road running shoe. Similar to other HOKA ONE ONE running shoes, the Clayton has same familiar features, such as maximalist, lightweight soft cushioning, the midsole Meta-Rocker, the PRO2LITE technology insoles, soft heel cushioning and a light upper mesh material. The forefoot is firmer than the heel to enable better propulsion at toe-off. What stands out with the HOKA ONE ONE Clayton is the weight of the shoe. With just a tad over 200 grams, the Clayton is extremely light and suitable for runners wanting to race distances from 5km up to the half marathon.

The specification of the HOKA ONE ONE Clayton is very similar to the other HOKA ONE ONE flagship models. There is a heel to forefoot drop of 4 millimetres; the heel is 23 millimetres while the forefoot is 19 millimetres. Overall, the shoe is very light, 220 grams (UK size 9.5). The Clayton come in three different colours – French blue, poppy red/acid and citrus. Beautiful designs.

Whenever runners switch shoe brand or running shoes, there is a risk of injury. For those not familiar with HOKA ONE ONE running shoes or have tried other HOKA running shoes before it is recommended to test the Clayton by running short runs first and then gradually extend the distance once familiar with the shoes. A few runners apparently picked up blisters. For those athletes using orthotics, it is recommended to go 1/2 a size up. Orthotics fit in perfectly in the wide-cut and big toe box of the Clayton.

Running in the Claytons has a good feel. The shoes fit well around the heel, like a sock. So far,  approx 60 km of running have been logged. I used the Claytons during my weekly parkruns. Besides, I have used the Claytons in 2x road 10k races as well. In my first parkrun, the Claytons made an instant impact, and I managed to set a PB (after 130x parkruns!) on the slower summer course. A lightweight performance trainer benefits the average pace by up to 5 seconds per kilometre. The Claytons are extremely light and feel much better compared to the Asics Gel Kayanos used previously in races. The weight of the Claytons reminds of the New Balance 150s.

Similar to the HOKA Clifton 2, the Claytons have the same laces. Unlike round laces, the flat laces don’t get undone quickly, which is very convenient. The material is very durable and even after running more than 1000 km in the Clifton I never had a problem so far.

The shoes have a great toe box and are suitable for people with a wider foot. The outer sole is wide, looks a bit clunky, in comparison to the upper and provides excellent stability. When running in the Claytons, there are no movements, everything fits. Worth mentioning is that the outer material is a bit stiffer compared to the Clifton, though the actual compound can wear off quickly (e.g. around the heel). Due to the more rigid outer sole, less of a rocking sensation.

Having read through various reviews. Some runners picked up blisters at the midsole. The shoe fits perfect. Due to I use orthotics, I used 1/2 size bigger. The material around the heel is thin and flexible. Worried the material would tear or wear off quickly, though this was not the case.

Some minor criticism. From time to time, I run parts of the muddy trail. The grip on mud is not great, and I quickly start slipping. Dirt and small stones can get stuck in the soft outer sole. We have to accept there is no single shoe on the market which ticks all the boxes. The HOKA ONE ONE Clayton is an excellent performance training and racing shoe for hard surfaces.

Summary

The HOKE ONE ONE Clayton is a great lightweight racing shoe. I am a bit heavy, and I am worried when running in lightweight shoes that I get injured. The Claytons provide a lot of support and cushioning, a great safety net for me. The shoes can be used in road races and when training on the running track. The shoe can be used on dry trails too, though for muddy terrain less suitable in my view. I have used lightweight racing shoes before from other running brand, so far this is my favourite lightweight racing shoe 10/10. I am converted and will stick to the Claytons. Price point, at the top end, though watch out for discounts. Recommend to take 1/2 size up, when you wear orthotics.

(Note: HOKA kindly send me a pair of HOKA ONE ONE Men’s Clayton in Bright Green / French Blue for testing. I have not been paid to write this review. )

As coaches, we want the best for our athletes. Especially the last couple of weeks prior to the London Marathon can be nerve wrecking. Is the athlete injured? Has the athlete done enough long runs? Has the athlete done enough prolonged paced runs near target marathon pace? Is my athlete ready for the big day? What is the athlete’s state of mind? These are common questions occupying the coach’s mind. Glad to report that all RunUrbanites managed to get around from start at Blackheath to the finish at The Mall. Despite a cold and missing couple of days training, Lizzie bounced back during the taper phase and managed to achieve her goal of running her first marathon in sub 4 hours! Many runners, especially around February/March are affected by the flu or a cold. Runners preparing for the marathon during the colder months of the year need to be extra cautious during the time of intense training not to catch a cold. Lizzie didn’t just trained for the marathon. To give her marathon training more purpose and meaning, Lizzie ran for

Glad to report that all RunUrbanites managed to get around the course from the start at Blackheath to the finish at The Mall. This year, we had 4 runners at all a level of abilities at the London Marathon. We always make sure that we not only focus on the runners at the sharp end and that we always have runners who run for charity or run a marathon for the first time. This year we had sub 4:00 hrs, sub 3:30 hrs, sub 3:00 and sub 2:30 hrs. A wide range of abilities and each athlete had their own personalised training programme. When write training schedules we do not work off a fixed template. Individual circumstances vary a lot, with many leading very busy lives, trying to maximise their time available for training and fit in a balanced marathon training programme.

Despite suffering from a cold and missing couple of days training, Lizzie bounced back during the taper phase and managed to achieve her goal of running her first marathon in sub 4 hours! Many runners, especially around February/March are affected by the flu or a cold. Some catch a cold early in the cycle, while others almost make it through February and catch a cold in March. Runners preparing for the marathon during the colder months of the year need to be extra cautious during the time of intense training not to catch a cold. It is worth to mention, Lizzie didn’t just trained for the London marathon. To give her marathon training more purpose and meaning, Lizzie ran for Cancer Research UK and raised vital funds for research into cancer. A fantastic achievement. Here is what Lizzie had to say …

“Thanks so much! Can’t believe it, so happy I made it under 4 hours, just!! Thanks so much for all your training and help, I definitely couldn’t have done it without you! I will certainly be recommending you to any friends that get marathon places for next year, I know quite a few people trying for a place! Also raised nearly £5500 for Cancer Research which is an even better accomplishment, so overall very pleased. Such a fantastic experience!”

Mark had an ambitious target and made fast improvements in training. His circumstances are quite unique. During the week he works in the City of London while he spends the weekend with the family in Northern Ireland, so we had to make sure we design a programme, which takes travel and training time into consideration. Unfortunately, towards the end of the marathon specific training cycle, Mark suffered from shin splints. In order to overcome the shin splints, we had to stop running. Instead of running Mark kept up his training with cycling. With two weeks to go until the London Marathon, it did not look too promising that Mark would be able to run. For example, we had to stop a workout.  Extra rest, icing and treating the shins got him to the start line. Glad to hear that he enjoyed the race and managed to finish the marathon. Mark was hoping to run a sub 3:30, a 5:00 / km. His training was on track and he managed to run the 1/2 marathon and up to 30k at the target marathon pace. Unfortunately, due to the injury he had to be realistic and revise his goals.

Jess started to follow a structured training programme in December. Initially recovered from an Achilles injury, she responded well to the training and set a new PB in the 1/2 marathon and 20-mile race, suddenly her goal became more attainable. Today she lowered her previous PB (short Manchester course + 2 mins) off more than 11 minutes and had the best race of her life, only 1-minute positive split! With her time of 3:00 hours she will be qualified already for the 2017 Virgin London Marathon. While missing out on breaking through the sub 3 hours barrier Jess finished only a few seconds behind the third scorer for her club (Clapham Chasers) and missed out on a team bronze medal. Better luck next time.

“Thank you so much for all your support and brilliant advice this past few months. I would never have knocked 10 mins off my PB without you!”

Last but not least, Karl was running at the sharp end, chasing a sub 2:30. Very promising at half way point, lost a little bit the slower 2nd half, despite going strong. He finished in a new PB 2h 33 mins and came 3rd in his age group, a mighty achievement and he holds the 4th fastest marathon time in the UK in his age group.  There is no doubt that Karl is a high calibre distance runner and he can pride himself among the strongest Master runners in the country. During the build up, he managed to set a PB in the 1/2 marathon, the 2nd fastest time in his age group. Throughout the last couple of months, he and others showed a great training/work ethic, well impressed, a joy to work with.

“I think I had the conditioning overall to threaten 2.30 so thank you for your support as I would not have got a PB today with how I felt without that programme you set. Thanks again – it has been a pleasure meeting you.”

From time to time, we may not get the end result we want, though it is the journey that matters and all of them learnt a lot and gained a bit of extra experience. From a coaching experience, we thoroughly enjoyed coaching Lizzy, Mark, Jess and Karl. Well done! If you are thinking of running the 2017 Virgin Money London Marathon then please get in touch towards the end of the year, ideally in November. When training for a marathon, instead of the usual 12 weeks programmes, we recommend 15 or even 20 weeks programmes, ideally when planning to run a marathon in April athletes should start thinking building a foundation from November onwards.

Coach Urban stayed in Iten from August, 9th to August, 15th. The purpose of the trip was to join Shoe4Africa founder Toby Tanser and attend the opening of the Shoe4Africa Children’s Hospital in Eldoret, Kenya. The 105-bed hospital is the first public children’s hospital of its kind in Central and East Africa. Many athletes coached by Coach Urban during the last 3 years contributed to the Shoe4Africa hospital fund.

Besides charitable activities Coach Urban was interested to gain practical experiencing by running and living at altitude for a short duration and following up on opportunities to speak other distance running coaches and observe local as well as international distance running during their training.

During the stay at the HATC, Coach Urban talked to many athletes about their training and how the altitude effects their training. He also followed up on an opportunity to visit Brother Colm O’Connell at the St. Patrick’s school. Brother Colm has been 40 years in Iten. He guided many pupils of St. Patrick to success. His most famous protegee is David Rudisha, the London 2012 800m gold medal winner and 800m world record holder. Together with J.P., Manuela and Frank from Belgium, we boarded Brother Colm’s jeep and witnessed a tough fartlek session at midday heat. Observing the session gave us a real insight of Brother Colm’s coaching methods.

Book Cover

“The Way of the Runner – A journey into the fabled world of Japanese running” is Adharanand Finn’s second book after the much celebrated “Running with the Kenyans – Discovering The Secrets Of The Fastest People On Earth”. Finn sets out for a new adventure to better himself as a runner and explore what running in Japan is like by immersing himself into the Japanese running scene. As he does, he travels with his family.

I was looking forward to read Finn’s new book for multiple reasons. Firstly, I thoroughly enjoyed listening to the audiobook of Running with the Kenyans. Secondly, at the time Finn wrote the first book he ran for Team Shoe4Africa the 2013 New York City Marathon. He attended the team’s pasta party. Thirdly, in 2006 I travelled to Japan myself to experience what Japanese Running is like by taking part in the men’s only Fukuoka Marathon. I was quite fascinated by my time in Japan and appreciated the dedication of the Japanese runners, something unique which we don’t find in Europe anywhere else. Fourthly, I coached a Japanese girls for a couple of months, I learned about Japanese values, believes and behaviours. Finally, my friend Kassa represented Team GB in the famous international Chiba Ekiden running the 7km leg and told me about his experience.

The Way of the Runner is about the Ekiden. The Japanese have a great interest in the Ekiden races. In England we don’t have Ekiden, though we have some tough road relay competitions as well. Once I had a chance to be part of the Serpentine RC Welsh Castle Relay team. A 20 stage running event over 2 days around Wales. It turned out to be a very close race between Serpentine RC and the organising club Les Croupiers during the 2 days. There are also the regional and national 6 and 12 Stage Road Relays. These are very traditional events positioned before the track and cross country season. However, the relays are a welcome break between seasons rather than the season’s goal. Nonetheless, the experienced club runner can get appreciation what it is like to be part of an Ekiden team and prepare with the team for a small number of Ekiden events. There is a lot of pressure when being part of the team. One need to be prepared, be honest about their level of fitness, have to perform on the day, but also support the rest of the team when not running. Similar to the Ekiden runner, when running for a team in the road relays, everything has to run like a well-oiled machine.

The main story line of the book is about Finn trying to immerse himself into an Ekiden team. The structure of the book is similar to Running with the Kenyans, There is the main story line, to unearth the mystical Japanese Running System and a number of lifestyle factor themes are weaved in, e.g. nutrition, role models, history, running technique, and physical, psychological (even spiritual) as well as tactical factors. In addition, Finn’s personal relations with his family, his friend, the coaches, training partners and fellow Ekiden team members are covered as well, which provides a rich picture of his Japanese running adventure. Out of all this it is difficult to single out a key learning from the way of the runner. Finn integrated many interesting stats and facts throughout the story. Nutrition? Discipline? Tradition? Finn surfaces multiple interesting points and there are no doubt that anyone can learn from reading Finn’s Way of the Runner.

Many people will have read Running with the Kenyans. The warm and welcoming Kenyan Runners are very different compared to the Japanese fabled running culture. Having met Finn, an enthusiastic runner keen to talk to anyone, his open and good nature may have hit a brick wall in Japan. It will be unavoidable that many readers want to compare both of Finn’s books. When exploring a country and a culture one needs to appreciate that people are simply different, rather than looking for what’s better or worse. For example, comparing running in the UK and US, Kenya and Ethiopia, China and Japan. While there are no doubt commonalities and even synergies, they are differences of course.

Having covered the Kenyan and Japanese pillar of the world of running, I wonder if Finn has found the golden key and what specific changes he made to his training as a result to his insight on Japanese running (Finn ran a 10k PB of 34:47 in the Exeter 10k!). What’s next for Finn? Taking part in the Met League and discover what’s it like to run a full cross country season? Alternatively, joining the US collegiate system.

The Airia Running Company is a Swedish running shoe brand based in Örebro. Airia claimes that Airia One is the fastest running shoe available on the market. Many running shoe brands would want to claim that they have the best and fastest running shoe. However, Airia Running has conducted research, which shows that 8 out of 10 runners achieve performance gains between 1% – 7% by running in the Airia One running shoes. This is a very big marketing message and a result of rather small field tests. Since the recent lawsuit against Vibram promoting false benefits of their running shoes I thought shoe manufacturers are more careful when it comes to communicating the benefits of their products.

I have now had a chance to test the Airia Running shoes. I admit, I am a heavy runner these days (90kg), I wear orthotics, have a bunion on the left toe and I wear running shoes with strong support. (Asics Gel Kayanos). The Airia Running shoe are positioned at the opposite end. They are lightweight trainers, more a performance running shoe, suitable for running on the track and shorter road races. In my view, they are less suitable for distances from 10km to the marathon.

The Airia running shoes remind me of my previous experience with minimalist trainers. Many of my shorter distance PBs were run in minimalist shoes like the NB 150s. One can appreciate the good grip of the NB 150s, though the model does not available anymore. However, I often ended up with blisters on the outside of the foot and with very tight calves. My initial reaction by looking at the Airia One shoes is, Airia One Running Performance shoe are an evolution of previous minimalist trainers with more support on the ball of the foot.

The Airia One running shoe looks a bit unusual, compared to other lightweight trainers on the market. The toe part points slightly upwards and there is an angle between the ball of the foot (35 degree) and the toe. It’s not obvious initially what the benefit of this shoe design feature is. However, my initial reaction is that the angle may facilitate a more efficient toe off phase.

My test run was on the treadmill for 3k, I warmed up in my usual trainers for 3k prior to running in the Airia One shoes. The first reaction is the different “feel”. It feels like running with “paws”. The foot sits quite compact in the shoes. The shoe has a Vibram compound which is more supported on the ball of the foot, which means foot strike is more forefoot and I assume this is what the shoe tries to promote. The support on the heel is less with a rounded off heel and the heel if fairly level.
The upper material of the shoe is very light mesh. For me the shoe was not too narrow or too wide, the fit was good. However, I ran without orthotics. I have not yet tried to fit the orthotics into the shoe. The insoles are from Ortholite, though they are very thin and quite floppy (in comparison to my orthotics).

After 2km I could slightly feel the left soleus and lower calf muscle, which likely have to work a bit harder, due to the level heel. However, I managed to run comfortably for 3k and it was good. It seems there is a good conversion of loading and releasing energy through the shoe. The slight tilted feel or slant is caused by a dip of 6 mm from the outside to the inside of the shoe. Initially this feels a bit unstable and may facilitate the collapse of the arch and impact the knee position, even pronation. However, I managed to get into a good rhythm with fairly minimal ground contact and no breaking. The shoe sole of the foot is firm and not too flexible, which works for me.

One criticism I have is that the side of the big toe can rub against the seam of the shoe tongue causing blisters. If this could be reworked, ensuring there is no seal than this would avoid frication. This would be likely one of the reasons preventing me to run more miles in the shoes. The rest of the shoe fitted fine, the fit on the heel was quite compact. The laces are very light and require a double knot, otherwise they get easily undone.

The recommended retail price for the Airia One running shoe is $119 (£80). At this stage, the Airia One’s can only be ordered online via the Airia Running website. As a ‘concept’ running shoe it’s an expensive running shoe, positioned at the performance / high end, though at a reasonable price point comparable with similar lightweight performance running shoes. The shoes have been designed in Sweden and manufactured in China. In order to make Airia shoes more accessible in the Europe and the UK, Airia needs to expand its supply chain, develop distribution channels and invest in their product marketing.

I will continue to test the Airia One Running shoe. There is no doubt the shoe has a nice ‘running feel’ to it, which I do not experience with my usual heavy support running shoes. It promotes a ‘natural’ forefoot strike. Once I am able to run comfortably for 5k on the treadmill, I will consider testing the shoe in a parkrun over mixed terrain (trails, grass and roads).

The Airia One Running shoes came with a warning leaflet from the supplier. The warning states the shoes impact the running biomechanics and work different muscle groups unlikely used before. It is advised to test the shoes during shorter runs first. As recommended by the supplier, breaking the shoes in and running 10km in total the shoes is required for an informed evaluation.

Next time I am at Battersea Park I will test them on the track by doing a series of strides! So far, it is an interesting, innovative running shoe and there is a room in the market for performance running shoes.

The runners consisted of a group of MBA students from the Quadriga University in Berlin and runners from London.

Back in December 2013, a number of students decided to run the Berlin marathon. One of the students, Axel Wiedenmann met running coach Urban a couple of weeks earlier at the 2013 New York City marathon. Axel was looking for a running coach who was able to prepare his fellow students for the marathon. Coach Urban developed a training programme, which catered for first-timers and veteran marathoners alike.

Over a period Of 9 months Urban initially introduced a run/walk programme for those new to running. 2 months later the group progressed to a 3 months 5k/10k running program enabling runners to take part in a 5k and 10k to gain vital first race experience. From June onwards the group was ready to embark on a 16 week marathon training cycle. In order keep the group engaged over a 9 month period, training conversations were shared using Social Media.

As an extra portion of motivation, the MBA students wanted to give their marathon training more propose and decided to raise funds for the Shoe4Africa charity. Throughout the training period the group raised $1850 towards the Shoe4Africa children’s hospital.

While coach urban was coaching the students remotely he coached runners in London at Battersea Park. In order to get accustomed to the specific demands of the marathon Coach Urban facilitated training runs at planned marathon pace. Those training units really helped the coachees to develop the stamina required for the marathon.

For like most of the 41,000 finishers running through the German capital was a unique experience. A couple of coachees shared their impressions:

“Hello Urban, still being a bit sore in my feet, but I want to thank you about the valuable advice and training program that you provided for me and the other runners. I had the most enjoyable and memorable run of my life! It seems that I’ll try to get in for the next race in Berlin.” says Timo Seppälä (4:06:55)

“Thanks a lot for all your great advice that kept me motivated. You were a big part of the experience”, says Leif Osmark (3:33:25)

“Thanks again on behalf of everyone for all the coaching and advice”, says Axel Wiedenmann (3:51:49).

“The marathon can be a very unforgiving event, with many obstacles during preparation. I am very happy that everyone in the group managed to finish and enjoyed the Berlin marathon. It’s a great event, well organised, fantastic support, great volunteers. This is now my 3rd Berlin Marathon and every time I come here the world record is broken!”, says coach Urban.

If you would think you could benefit from a running coach for your next marathon, then please get in touch with Coach Urban info@runurban.com.

While we think Mo’s 8^th place and 2:08 is still a very good time for a debut marathon by world-class marathon standards (sub 2:05), media and critics have raised concerns about Farah’s future marathon potential. As a multiple European, World and Olympic champion on the track and European Record holder for 1500m and 10000m the general public assumed Farah would be able to replicate his track success on the roads.

I have watched the London Marathon near mile 13.3/22.2 mark with a fellow endurance coach. I thought I write up a quick note based on what I observed before, during and after the Virgin Money London Marathon.

Choice of competition schedule

March, 16^th Mo competed in the New York City Half Marathon. The NYC Half Marathon took place 4 weeks before the Virgin Money London Marathon on the April, 13^th. A typical marathon schedule would reach peak weekly mileage and intensity 4-6 weeks before the target race. It is not uncommon that elite athletes take part in a spring half marathon. In previous years, the Lisbon Half Marathon was a favourite and more recently the New York City Half Marathon raised its profile to attract London/Boston marathon-bound elite athletes.

At the time Mo was training in Item, Kenya and had to leave his training base to travel across 7 time zones to New York City to face very cold/windy conditions (-1 C/18 mph wind). After weeks of hard training racing in New York was an opportunity to assess his form, perhaps attempt a sub 60 mins 1/2 marathon time and more important to catch up with his family.

The race was won by Geoffrey Mutai in a time of 1:01:50 and after falling down Mo had to run by himself to chase Mutai. Farah managed to chase Stephen Sambu and crossed the finish line in 2nd position with a time of 1:01:07. A couple of minutes after Mo finished he passed out and was rushed off in a wheelchair. A worrying experience, though Farah recovered quickly and was fine. After the race Mo had to cross another 7 time zones to travel back to Kenya to resume altitude training.

Looking at Mutai’s and Farah’s London marathon performance, both were disappointed. This would suggest that the timing of the ½ marathon and the related travel was not ideal. Travelling 1-2 days from Nairobi to New York City and back crossing 7 time zones, adjusting to different climate zones including recovery from the 1/2 marathon race is quite disruptive when preparing for a marathon.

Wilson Kipsang in comparison did not took part in a spring ½ marathon . He continued to remain at his training base in Kenya. The same strategy was adopted by Stanley Biwott (KEN) and Tsegaye Kebede (ETH). Biwott was scheduled to run the fast half marathon in Ras Al-Khaimah (RAK) in the United Arab Emirates (UAE), but eventually withdrew from the race due to an ankle injury.

In case if a half marathon was required as part of Mo’s build up to the London Marathon a better choice would have been (for example) to take part in the Ras Al-Khaimah (RAK) Half Marathon. RAK is held February 19^th, which is 8-9 weeks before the London Marathon. RAK is an IAAF approved course, very fast, offers generous prize money, attracts a quality field and would have been in line with Mo’s expectation for a sub 60 minutes ½ Marathon clocking and opportunity to break the European Half Marathon Record. The travel from Kenya to UAE would have been less disruptive.

At this stage Mo has not made any further announcements regarding another fall marathon this year and his long term plans for the marathon. However, it would be worthwhile making sure a build up race is not scheduled too close to the target marathon race and aligns with the peak volumes and intensities.

For us mere mortals looking for more local options: Watford (February), Wokingham (February), Brighton (February), and Reading (March) are good choices for a half marathon during the build up to London. Ideally, the course profile of the half marathon should be the same as the target race.

Better Pace Makers

Mo’s race strategy was to settle with six others (Jeilan, Kiprotich, Dos Santos, Paula, Mesel, Rotich) for the second pace group. The leading group of seven runners (Kipsang, G. Mutai, E. Mutai, Abshero, Kebede, Mekonnen, Biwott) was paced by Haile Gebrselassie targeting the course record (or even the world record 2:03:30). The second group was targeting 62:15 (2:04:30), 30 seconds behind the leaders at half way. This would allow Mo to have a chance in the 2^nd part of the race and attack Steve Jones British marathon record of 2:07.13.

Unfortunately, as it turned out the pace makers did not do a good job. Haile started too quick with a 4:36 opening mile, a 14:21 5k time which corresponds to 2:01 pace and he was not able to pace until the ½ way point. The 2^nd group was not working effectively. The pace makers were quickly adrift after 10k and ran 50-80 meters in front of Mo. While others in the pace group were happy to settle behind Mo, Mo had to put in a lot of effort to maintain the gap to the lead group, which meant he could not speed up any further during the 2^nd half. A missed drinking bottle and running the majority of the race solo contributed to a sub-optimal performance.

It was a wise move to settle for the 2^nd pace group as the pace of the lead group was too fast. The combination of both pace making efforts, meant that Farah’s did not benefit of the pacers and ended up running the majority of the course without effective pace makers. His split were 63:08 and 65:13.

Better communication with the pace makers before the race and adopting a more dynamic race plan would be required. For example, the pace makers should have dropped back and stay with Mo and pick up the pace gradually again. Alternatively, there has been an argument to abandon the use of pace makers.

Marathon specificity

A typical week of Mo’s training regime was posted on RunnersWorld and Twitter. We do not really know how accurate the posted information about his training is. However, in various interviews his coach Alberto Salazar stated a similar structure. Assuming the training has been done at altitude, training paces need to be seen in context.

According to Mo’s training programme, a typical week would start Monday, two recovery runs, a longer run of 10 mile in the morning and shorter run of 6m in the afternoon. Tuesday consists of a marathon paced training run. For example, after a warm-up 8-12 miles at marathon pace (4’40’’ to 5’00’’). The training unit is followed by a strength & conditioning session in the afternoon. Wednesday and Thursday are similar to Monday. A massage between the two runs would happen on a Wednesday. Friday, is about speed development, shorter 200s and hill sprints followed by a strength & conditioning session. Saturday, is again the same as Monday. Finally, Sunday is a long run of up to 27 miles, run at 1 min slower than target marathon pace (5’40’’).

Mo’s training mainly revolves around weekly mileage, steady easy runs (for 4 days), a marathon pace run, a slower long run and a weekly speed development session. Based on the information provided the marathon paced runs have very little variety or progression, similar with the long run. Paced runs at marathon pace could start slower, though could be longer of up to 16m with a pace progression. Strides could be incorporated to refine Mo’s running mechanics. Long run pace and marathon work is considered separate. For example, progressing the pace or including a marathon pace block in the long run is not part of the programme.

Mo Farah’s fellow training partner and US distance runner Galen Rupp has set a new 5,000m and 2 mile indoor American Record within a week. On both occasions, 15 minutes after his record run Galen Rupp started to embark on a track session.
It is not common practice among coaches to advise athletes to run a couple of (hard) aerobic/anaerobic  intervals immediately after a race. Depending on the athlete’s ability, the athlete could be fatigued or still occupied with the race experience. The majority of runners would separate race / training and would opt for a post race chat with friends and fellow runners, the more serious/competitive runners would consider a gentle 15′ cool down jog followed by another 10′ of stretching.

National Coach Mentor Neville Taylor (England Athletics) for Endurance was intrigued about this approach and thought to reach out to fellow coach mentees and ask to comment on Amby Burfoot’s (Runner’s World Chief Running Office) post “Opinion: Galen Rupp’s training is ridiculously rational“.

Since Galen Rupp broke Gerry Lindgren’s 5,000m high school record (unbroken for 40 years) it was obvious Galen Rupp would have the talent and ability to set new American Records (AR) records from 1,500m to the half marathon.

There has been rumours and speculation that Galen Rupp’s improvement would be a result of performance enhancing drugs (PED), Therapeutic Use Exemption (TUE), Hyperthyroidism and the scientific methods / facilities of the Nike Oregon Project (NOP). Personally, I don’t subscribe to any of those allegations. Rupp’s agent Ricky Simms clarified the allegations in a statement.

In order to understand the rational behind why Galen Rupp is doing those post race workouts I have put together a couple observations on Rupp’s training.

1 Mile – BU Terrier Invitational, Boston, 27/1/2013

Apparently Galen Rupp has been doing post race workouts for quite some time. However, after the Boston University Invitational a couple of videos have been published with Rupp doing a session after a race.

#1 1 Mile 3:50.92 Race

#2 4 mile Tempo Run on the treadmill @ 4’50”/mile, progressing to 4’30”/mile Video

Total Volume: 5m

According to Alberto Salazar, the purpose of the treadmill workout was not just a cool down jog, the tempo run followed by a hard mile effort leave the muscles more relaxed and helps to recover from the 1 mile hard effort. Salazar’s rational was that it was the last opportunity in Galen Rupp’s training schedule to accommodate a harder effort and he feels the workout will not leave Galen Rupp tired for the following day.

While the 1 mile effort is run at maximum capacity the 4m tempo run would operate more close to Rupp’s lactate threshold and is run at a much lower intensity compared to the 1 mile effort. The total volume of the race and training session is 5 miles.

5,000m – Boston, 16/1/2014

#1 5,000m 13:01.26 AR Video

… approx. 20 – 30 minutes later, Galen Rupp and Cam Levins

#2 2 x 800m/400m [95% 1 Mile] (400m Jog Recovery/3’45”) Video

Splits: 2:01/54.7/1:59/54.6

… approx. 7 minutes later, changing into spike.
#3 2 x 400 (54.5s / 53.8s) (400m jog in 3’45”)

Total Volume: 5 Miles

After setting a new 5,000m (American) indoor record Galen Rupp resumed training by running a few shorter repetitions at 95% mile race pace training his anaerobic capacity. The recoveries in between the repetitions likely lasted double the effort. The total volume of the whole session was 5 miles.

2 Miles – Boston, 25/1/2014

Flotrack covered Galen Rupp’s 2 mile America Record run here.

Galen Rupp’s post race workout (5x 1m) splits:

#1 2 Miles 8:07.41 AR (15 Minutes Rest)
#2 1 Mile 4’21” [10k] (3’30”)
#3 1 Mile 4’20” [10k] (3’30”)
#4 1 Mile 4’20” [10k] (3’30”)
#5 1 Mile 4’16” [10k] (3’30”)
#6 1 Mile 4’01” [80% 1.5k] (3’30”)

Total Volume: 7 Miles

Looking again at the session. More or less a time trial (2 miles) followed by long 1 mile  intervals with a 15 minutes full recovery break in between. Physiologically, the lactate build during the 2 mile effort should have cleared up within the 15 mins, though we do not really know Rupp’s lactate level post workout. Next, Rupp settles into 4’20”/mile pace, which corresponds to his 10k pace (27′ for 10k). The post workout intervals session was 4x 1m [10k Pace] (~3’30” rest/jog recovery) followed by 1m [90% 1 Mile Pace]. The total volume of the session was 7m.

Initially, my thoughts were in preparation of Rupp’s next race, a 1 mile AR attempt he would have to run shorter intervals at a higher intensity and train is anaerobic capacity, rather than focusing on training is aerobic power. The current AR for the 1 mile indoors is 3’49” set by Bernard Lagat, a middle distance specialist. According to this article in the Oregonian, Rupp is aiming high and will be targeting the 1 mile indoor world record of 3:48.45 set by Hicham El Guerrouj (MAR). The record attempt will be targeted for the 15/2/2014 in Boston.

However, reconsidering that point, considering having run a hard 2 mile effort, in the post race context an effort of 10k running, could feel similar to running shorter intervals at a higher intensity. Again, unfortunately we don’t have visibility of Rupp’s lactate levels before the race, after the race, before the session and after the session.

Athletes of the calibre of Galen Rupp follow a double periodisation programme as explained by his coach Alberto Salazar previously, typically a 2x 20 weeks cycle with a break in between. Within the cycle, instead of a block training approach, his athletes follow an integrated approach as per Oregon tradition. When running a hard 1 mile effort at the end of the session, muscles are already in a fatigued state providing new physical stimulus for muscles to respond and adapt. The psychological aspect should not be neglected too. Considering the athletes knows that he can perform such a session after a race could be a motivating factor and boost the athletes confidence. Comes the next race again, athlete can recall the experience and frame the new race situation accordingly.

1 Mile – BU Terrier Invitational – Boston, 5/2/2014

Two of Alberto Salazar’s runners, Mary Cain and Jordan Hasay conducted a post race workout. After Cain ran 4:24 and Hasay 4:28 in the mile both ran another session at the nearby Harvard University Indoor track.

Hasay ran a 4m and Cain ran 3m at 5:30 tempo pace. Both finished the session with a 600, 400, 300, 200 repetitions in race spikes. Video

1 Mile – New Balance Indoor Grand Prix – Boston, 8/2/2014

Galen Rupp started in the 1 mile race, though he dropped out (with 400m to go) with a sore left leg. The race was won by Nick Willis in 3:57.41. Video and Rupp’s post race statement.

What’s the benefit?

Coach Steve Magness (Science of Running) says “After races you have a hormonal profile that you just don’t get in practice. It creates an environment that allows for almost a super-compensation effect, where we can get more bang for our buck and higher volume/intensities of work than we normally would be able to get in. In essence, it creates a favourable situation for adaptation that you normally don’t get. So we try and take advantage of it.”

Coach Urban’s View

These are just my personal thoughts and I don’t claim to be right about my own views. We don’t have all of Rupp’s data available, it’s just (one of many) perspectives.

Both record runs were done over shorter distances, rather than a 10k distance. For races < 5,000m extending the race with a session is possible as long the overall volume is in line of < 6 miles if we assume that 10% of the athletes weekly mileage is devoted to speed work. For Rupp training well beyond 100 mpw we assume the race and session represents only small volume in comparison to his overall training volume. The post race workout would be means to complete a quality volume of work within a given week, without requiring to make too many changes to the training programme.

Both runs were part of Rupp’s build up to an AR/WR attempt over the indoor mile. However, his agent Ricky Simm’s informed that Rupp was not going to attempt an AR/WR mid February and would rather target the national and world championships.

In order to optimise the build up and avoid disruption if the training, Rupp enhanced his race with a session. On both occasions the session was set to complement the race, e.g. when race volume is 3m and beyond finish with a mile worth of anaerobic work, while when the race was shorter but more intense finish with a session at lower intensity though at more volume.

Typically during the track season there are mid week track league fixtures which can disrupt the athlete’s training. Often there is a chance to double up with a 800/1,500 and then run a 3,000m a bit later as a training session. The challenge here is more the breaks in between events, which means the athlete’s muscle cool down and then it will be hard going to settle back into a training session. Unlikely, the track is free to use for training while competition is still in progress.
However, it would be possible after a 3,000m race to opt for 8x 200m @ 1.5k / 200m jog or after a 1,500m race to continue with 4x 1,000m [5k] (400m jog) as long as the athletes remains in a warm-up state.

Mixing race vs training? Athletes should focus predominately on the race and see the training session optional, otherwise it would be too much to contemplate and the athlete end up worrying about the training session before the race. Not all athletes are able to refocus after a race and can leave the race experience behind. If athletes are still analysing their performances then it will be unlikely the post race workout will turn into a beneficial session. Athletes shouldn’t sacrifice intensity / pace just to make it through the post workout routine. For example, if it becomes obvious the athletes will not be able to maintain the pace throughout the training session then it would be better to adjust the pacing or change the structure of the session. Such situations can likely impact the confidence of the athlete, i.e. being able to race well but getting sub-standard training times.

So, in conclusion if the athletes is on a high and feels to continue with a couple of reps/interval yes as long as the athletes remains in a warmup state, weekly quality mileage remains in line and the training complements the race. We assume the athlete is trained, healthy, injury free and has the required strength for a post work-out session. Especially, during a busy in-season such training can be beneficial when maximising the race days and recovery days in between races.

Learnings

There were a number of interesting pointers which made me think to make a couple of changes in my own coaching. For example, important aspect I learnt from Tomasz Lewandowski, coach of the world-class 800m runners Marcin Lewandowski that there are no short-cuts and everything should go through stages. For example, in order to climb Kilimanjaor one has to go through a number of geographic zones first. From which side to go to the top is not so important as long as we go from one stage to the next one. From Chris Jones, the coach of 2x European XC Champion Fionnuala Britton I learnt the importance of hill running. Not so much for the sake of developing aerobic power rather then for developing ankle flexibility and correct running technique.

Tomaz Lewandowski at the Conference

Dave Sunderland in his talk about turning Linsey Sharp into 800m European Champion highlighted to me that all year round speed work is important. With speed work he does not refer to developing anaerobic capacity or speed endurance, rather the stimulating the short term energy system, which can be done by doing 60-80 meters worth of sprints. Yannis Pitsiladis provided an interesting insight into which direction sports science is heading and that the sub 2h marathon is indeed possible when applying those concepts. Pitsiladis has done a lot of work for the World Anti-Doping Agency. Out of his work of genetic sampling and applying concepts from cancer research new insights can be gained in terms of how athlete respond to training. Dave Rowland’s lecturer confirmed to me the importance of strength and conditioning. However, it goes further than that, specific ankle and foot drills help the athlete to be better conditioning and be able to sustain endurance training.

Conference Feedback

Overall, I found the European Coaching conference very useful. Perhaps what I would like to see a bit more is more detail regarding training programmes. Often it stays a bit too high-level and generic, though information on mileage, intensity, key sessions and race strategy would help to get a better picture. The conference enabled me to exchange ideas with other coaches across the UK and Europe. There are not many opportunities during the year when coaches and coach mentors come together for a weekend. For example, I found it very interesting learning from Dutch strength & conditioning coaches or to get an insight from a leading Dutch Endurance coach who coached sub 2:10 marathon runner Michel Butter. There were many familiar faces from the National Coaching Development Programme, passionate coaches willing to drive endurance and athletics forward in Britain and Europe. Looking forward to next year’s conference, no doubt it will be even better than this year’s conference.