Rod Murrow, JD
@RodMurrow
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RunningLane Track Club, MileSplit, long-time distance coach and more. Practiced law 24 yrs. K-State letterman back in the day. Opinions my own.
Olathe, KS
Joined December 2013
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Pinned Tweet
I’ve heard several stories recently that brought to mind what Dad did for me that I wrote about here. I realized that we all need to be reminded to let our young athletes struggle by not clearing the path for them but instead lighting the way from behind.
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Can’t have the Chiefs in the Super Bowl without the pic of NFL Hall of Famer Lenny “The Cool” Dawson smoking a cig and drinking a Fresca at halftime of Super Bowl I.
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As we start to transition from T&F to XC, here’s your annual reminder that XC is the ultimate team sport.
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As track season begins, it seemed like a good time to share one of my favorite quotes about the sport - and life - from the most decorated 1500 meter runner in U.S. history, male or female.
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Olympic bronze medal.
NYC Marathon American course record.
NCAA champ.
Stop telling the lie that athletes can’t be both incredibly driven AND joyful, or that embracing fun on the journey is somehow “less serious.” Really sick of that false narrative.
@ByGollyMolly12
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The U.S. Olympic Track & Field Trials begin today. If that sentence made you as giddy and excited as a kid on Christmas Eve, we are in the same tribe and you are one of my people. Good luck to everyone competing!
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NC State women’s coach Laurie Henes after winning both the individual and team NCAA XC titles: “It’s not a team, it’s a program. Everybody has a role.” 💯 So many people don’t understand that building a program is very different than building a team.
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This is what Reggie Bush has to say about the importance of track & field for football players. I honestly don’t understand why more HS FB coaches don’t require their athletes to participate in T&F. There’s an event that hones an important skill for every position in football.
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Coaches, the next time your athletes whine about training in winter weather, show them what 400H Oly gold medalist & WR holder Karsten Warholm was doing this morning in Oslo, Norway. Didn’t even bother to scoop off the track.
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Could there be a pic of two cooler track dudes together than Jesse Owens and Steve Prefontaine?
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Here’s an Olympic T&F schedule, on both Tokyo and Eastern time. Also shows broadcast/streaming availability.
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Still one of my favorite running quotes, which is why I made this meme. You nailed it,
@trackjenny
. Stone cold nailed it.
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I love this. Bring T&F to the people. I’m all for these mall/street vaults.
After a 10 year hiatus the Drake Relays Pole Vault returned to Jordan Creek mall and vaulters dazzled fans. KC Lightfoot wins the men's competition with a jump of 19' 4 1/4". 2nd best jump in the world this year. Bridget Williams wins the women's vault, 15' 4 1/4"
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KDHE data. As of Aug. 24, contagions from sports contacts account for 0.17% of all covid cases in Kansas, with 0 hospitalizations and 0 deaths.
@EasternKSSports
@KansasMileSplit
@KSHSAA
@TrackInKansas
@kansasrunning
@CatchItKansas
@PodiumRunner
@RWAdvanced
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Something to think about as we wind down track and start to ramp up XC. Steve Cram ran 46.2 for 400, 1:42 for 800, and 3:46 for the mile, including WRs at 1500m and the mile. This is what he says about cross country.
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Athletes returning from prolonged time off due to injury or other factors, repeat after me:
“THE FASTER I TRY TO COME BACK, THE LONGER THE COMEBACK WILL TAKE.”
Patience is your biggest ally in returning to fitness. As hard as it is, patience will be handsomely rewarded.
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Courtney Wayment from BYU with the quote of the night after winning the NCAA women’s 5,000 and being asked if she ever looked back:
“Why look back when the finish line is in the front?”
Good advice on many levels.
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I was told by an NFL personnel director who had FOUR Super Bowl rings that he wouldn’t draft a lineman in the first two rounds if they didn’t throw the shot or disc, no matter what. If you’re a football player and you’re not doing T&F, you’re not a serious FB player.
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Probability of competing in the NCAA (all divisions). I believe this data is about 5 years old, but I don't think it would've changed in any statistically significant way.
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As we approach the official start of high school T&F season in many states, it's time for this annual reminder of the mindset that creates great performances. I've never seen it said better than this. Thanks,
@trackjenny
.
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Today a kid from another school who trained with us this summer showed up to our meet just to watch his summer running buddies race. He races tomorrow. How cool is that?
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Can’t be much clearer than this when it comes to the importance of sleep for athletes.
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It's that time of year so rolling out an updated version of this again. XC is indeed the ultimate team sport. If you know...you know.
@CoachDistance
@kansasrunning
@KansasMileSplit
@CatchItKansas
@IowaTrackClinic
@MoMileSplit
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Ok, fair warning - “all summer to get your physical” starts NOW.
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So much to take away from this picture of Femke Bol taking an ice bath at her hotel the night before destroying the indoor 400m WR, but let me focus on something that might be a little less obvious at first glance. Notice that the hotel had no tub. She was prepared and brought
Femke Bol the night before smashing the 400m Indoor World Record 😅
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Just for fun, during the Clemson/OSU game, let’s tweet out OSU players who make big plays who also did track & field - you know, that program that Clemson cut?
I’ll start - that last OSU TD by Trey Sermon. Trey did the 100, 200, and LJ both HS and club track.
#SaveClemsonXCTF
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In the span of 24 hours, Kansas high school kids:
7’3” HJ
9:11 3200
9:15 3200 by a frosh
4:58 girls 1600, with 3 more sub-5:03
3 boys sub-4:20
1:54 800
Not too shabby for a state with only 3 million people.
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FOUR high schoolers go sub-4:00 in the
@FestivalofMiles
boys elite race. Clay Shively runs 4:01 and gets 6th in a high school race. The deepest high school mile race in history.
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The high school PRs of Dakotah Lindwurm, who made the team in 3rd. Two total unknowns made one of the most competitive women’s Olympic marathon teams in the world. Incredible.
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Marathoner, SI writer and Without Limits screenplay writer Kenny Moore has died. He was 78.
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Newbury Park runs 16:29.31 with legs of 4:11, 4:06, 4:07, and 4:03.
Crushes the old U.S. high school record by 32 seconds. THIRTY. TWO.
@RealSeanBrosnan
@NPHSXC
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Running fast is an ability, but racing is a skill. There’s a difference. Work on both.
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Ryan Crouser just threw a 16lb ball 76’ 8 1/4”. Go get a tape measure and try to picture throwing a bowling ball that far. 😳
WORLD RECORD. BY EIGHT INCHES.
@RCrouserThrows
didn't just set the world record in the shot put, he OBLITERATED IT.
@usatf
|
#TrackFieldTrials21
x
#TokyoOlympics
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XC has the fittest fans of any sport - out of necessity.
Cross Country is the only sport where the fans have to participate.
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This course-shaving in order to look good on XC lists has gotta stop. Notice how courses are almost never long? There’s a reason USATF doesn’t allow GPS for certification. Coming soon to a course near you!
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The Latin root for “competition” roughly translates to “struggle together.” Many have a warped view of what competition is. Not Mondo Duplantis & Sam Kendricks, the 2 best PVers on Earth. Here’s Mondo holding an umbrella for Sam before he jumps in the Gateshead Diamond League.
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Championship season. The final 10 days or so before a target race aren’t about getting more fit. They’re about removing things that prevent you from accessing and using your fitness. You can’t get faster at that point, so you focus on removing things that make you run slower.
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For the 1000th time, you’re not serious about football if you’re not competing in T&F. Mecole Hardman’s
@milesplit
profile:
HS PRs:
100 10.64
200 22.03
LJ 23’11”
TJ 46’9.25”
Just wanted to point out that the winning TD in the Super Bowl was scored by a guy who ran at the NCAA Track & Field Championships.
Mecole Hardman
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I’ll repeat it until I’m in the grave: athletes who compete with joy have more successful careers than those who compete without joy. I present to you another example, Molly Seidel, Olympic Marathon bronze medalist, last November.
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I will repeat the data point I’ve tweeted before: An NFL personnel director with four Super Bowl rings once told me that he won’t draft a lineman in the first two rounds who didn’t throw the shot or disc. It makes that much difference in footwork, balance, etc.
Why Every Football Lineman Should Also Throw Shot Put - 11 of the 15 offensive linemen on the 2017 AP All-America teams threw shot put in high school. Here's why shot put is a perfect second sport for such players. via
@STACKMedia
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My dad would’ve been 88 today. It wasn’t until his funeral that I realized one of the most valuable lessons he ever taught me as an athlete and the impact it had on my life and my coaching. I wrote about it here
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With the start of the new school year and new XC season, it’s always hard for athletes to juggle competing priorities. Here’s a little something to help them keep those priorities straight in the coming months. 😎🤣
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This was part of a texting conversation this morning in group chat with some good coaching friends that included Tinman. Thought this was worth sharing when Tom said it so I’m sharing it with permission. Thanks,
@thomasmschwartz
!
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I’ve never heard so much frustration from so many great coaches as I’m hearing now, with many contemplating leaving coaching. They all cite the same reasons - lack of support (from administrators and parents, primarily) to hold kids accountable and teach the discipline and
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😢John Landy has died. Landy was the second person to run sub-4 & broke Bannister’s WR, but may be best remembered for this moment in the Commonwealth Games, when he looked back over his left shoulder…as Bannister passed on his right. It was the first race with 2 sub-4:00s.
We can report that Olympic 1956 1500m bronze medallist John Landy has sadly passed away at 91 🇦🇺
The Australian middle distance runner broke Roger Bannister's mile world record in 1954 (3:58) and became the second man to go sub-4 mins over the distance.
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Upon reflection, I now believe the two rest days in the Oly Trials schedule are more for the fans to recover than the athletes.
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No KU Relays again this year. This is beyond absurd IMO. People understand if there are other reasons to postpone, but hiding behind Covid-19 at this point is inexcusable. Guess they will be canceling all of those indoor basketball games as well?
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Calm before the storm.
@KSHSAA
State track & field meet is the best two days of the year. Biggest HS state meet in the country - all six classes, both sexes, two days, one stadium. Last year in the iconic Cessna Stadium that’s hosted for decades. Gonna be epic. Let’s DO this!
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A high school kid who spent most of his youth as a rock climber and two years ago had a 4:24 1600 PR is currently the
#4
seed in a men’s Olympic Trials 1500 field otherwise populated with pros and stud collegians.
On what planet does that make sense?
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With track & field seasons starting to open all over the country, I think it's time to re-tweet this. Thanks again to
@trackjenny
for the quote and allowing me to use it and her picture for this.
@PositiveCoachUS
@WinningCoaches
@Proactivecoach
@ReformedSParent
@CoachJonBeck
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Next time some poor soul says “cross country kills your speed and isn’t good for middle distance runners,” show them this pic from 1980 of 45.xr/1:41/3:29/3:47 performer Sebastian Coe running the legendary Cinque Mulini (Five Mills) cross country race in Italy.
@CinqueMuliniSVO
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An unapologetic proud dad moment.
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Distance coaches, do you video your athlete’s races so they can study them the same way ball sport athletes break down video? If not, why not? Focusing on splits only gives pacing info but RACING is about positioning & timing as well. Studying their own & other races is critical.
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High school distance coaches, remember the 5-6 Second Rule: going from 400m up, an athlete should be able to add 5-6 seconds per lap and then double the distance. E.g., a 60-second 400m runner moving up to 800m should be able to run 65-66 seconds/lap for an 800, running
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Just in case anyone still had any doubts or questions, I created this handy instructional meme that should clear everything up.
@BVSWdistance
@CoachWrigley
@Jimknudsen1981
@KStateTFXC
@andreagrovemcd
@TDrakeKC
@KansasMileSplit
@VarsityKansas
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I’ll never understand why so many coaches believe the lie that there can’t be joy on the journey to excellence. Sure, it takes discipline & persistence but a lack of joy for the process, not just the outcome, is a stressor that reduces rather than enhances the chance for success.
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NCAA T&F Regionals fields cut from 48 per individual event to 32 to "...help address COVID-19 concerns associated with a large number of participants." No data. Outdoors, sun, wind, little contact. Note vague undefined "concerns," "associated with," "large." Stop making stuff up!
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After every race, there are only two questions you need to ask:
1. What worked or went well that was within my control that I want to keep doing or build on?
2. What didn’t work or go well that was within my control that I need to change, and how do I change it?
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First, USATF announces that it’s not sending a team to the U20 World Championships, now this. Are governing bodies TRYING to kill the sport??
The Diamond League, which is currently televised on NBC’s networks and streamed on Peacock ($5.99/month or $59.99/year), will move to Flotrack ($29.99/month or $149.99/year) starting in 2025.
The Prefontaine Classic is not included in the package.
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Three high schoolers from the same team (
@NPHSXC
) just ran 7:57i, 8:01i, and 3:58i & the 3:58 won a pro race.
The same 3 went 1-2-3 at RunningLane & people cried the course was short despite multiple measurements.
Congrats to
@RealSeanBrosnan
, Colin, Lex & Aaron. Monster.
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That was the most incredible performance in T&F in the last 25 years, maybe longer.
Sydney McLaughlin just ran 400H in 50.68.
I cannot process what I just saw.
Beamonesque may not even do it justice.
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THREAD 1/3. First question I ask a HS athlete interested in running in college is: “Do you REALLY LOVE the SPORT, not just the success?”
They must REALLY LOVE the SPORT (not the success) or they won’t last in the grind of being a college athlete.
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1/3 Happy dad moment. It’s been 2 1/2 years since we watched
@sarah_murrow
race on the track (NBN in June, 2019). Covid lockdowns canceled her senior track season & last year was lost to what the doc called “the most severe sacral stress fracture I’ve ever seen on an MRI.”
Cont.
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As we move towards outdoor track season after having it canceled last year, I thought it might be a good time reflect on how your HS T&F/XC career can change your life if you let it.
@Proactivecoach
@PositiveCoachUS
@coachingcoach_
@PositiveCoachUS
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For T&F athletes, slogging through the cold, dark, days of winter prepping for the spring season can start to be a grind. But they can also change your life. I wrote about how your high school athletic career can transform the rest of your life here:
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Add this to the pile of evidence about the benefit - actually, the requirement - of cross country for middle distance runners.
Next time some poor soul says “cross country kills your speed and isn’t good for middle distance runners,” show them this pic from 1980 of 45.xr/1:41/3:29/3:47 performer Sebastian Coe running the legendary Cinque Mulini (Five Mills) cross country race in Italy.
@CinqueMuliniSVO
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NC State women qualified FIVE women to the NCAA 5,000. How many other times has a school qualified five in the same event? Serious question. I don’t know the answer.
@NCAATrackField
, what say you?
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When you’re a coach with profound ADD and you have multiple groups to time, you buy a bunch of different colored stopwatches to help you keep all the groups straight.
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@B_Holmer
I was once in a GNC & the employee was talking to a customer about a protein powder. She asked if she mixed it in a blender. They GNC guy said, “No, that could change the molecular structure.” I looked at them & said, “Dude, it’s a BLENDER, not a freaking particle accelerator.”
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I REALLY wanna know what Kipchoge said to Rupp in that exchange right before he dropped the hammer and buried the field.
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You need to sit down for this one. At the
#Garmin
#RXC
XC Championships boys gold race,
Newbury Park went 1-2-3, and all three were under Dathan Ritzenhein’s national high school record.
14:03.29
14:05.07
14:05.59
History.
@RealSeanBrosnan
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@LawrenceKS_PD
I don’t know who runs your Twitter account but it would be an honor and a privilege to buy him/her a tall cold one sometime. I salute them.
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Not sure how much louder this has to be shouted for those in the back to finally hear it? THERE IS NO SUBSTITUTE FOR XC.
There's just no substitute for strength when it comes to championship 1500s.
Spoke to Jake Wightman a few months back about why he was slogging "shocking" cross country races last November and running 3Ks indoors.
That final was why.
#WorldAthleticsChamps
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First day of practice for many HS and college kids today. As usual, in honor of the start of the season I post one of the best quotes ever about T&F/XC from the most decorated 1500m runner in U.S. history,
@trackjenny
. Thanks for letting me make and share this, Jenny!
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@LifeofFitz
As a former K-State letterman, I can say that watching KU beat Texas (at Texas, no less) made me feel like I was watching my ex get dumped by the person they left me for. It was glorious.
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No fans at NCAA XC Nats. What a joke. Put them in football stadiums and basketball arenas but not on a cross country course.
…
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Fist bumping a competitor when you’re both advancing to the finals of the men’s Oly Trials steeple. T&F is the most diverse athletic family on earth. There’s a event for almost every body type & skill, & you’ll find the most varied backgrounds among athletes at T&F meets.
❤️🤍💙
1 🤜 2
@IsaacUpdike
(8:21.01) and
@borkip
(8:21.09) take first and second in their men’s 3000m steeplechase heat!
#TrackFieldTrials21
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3:38 1500 runner Brett Meyer stopped by tonight to use the new track at St. James Academy for a final tuneup workout before taking one last crack at the Trials qualifier this weekend. And what a workout it was! Good luck this weekend,
@BMeyer44
!
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Her name is Fiona O’Keefe. She wins, breaks the Trials record on a warm day, and crushes and incredible field. IN. HER. DEBUT. Like I said, it happens every single Trials Marathon.
Nearly every Olympic Trials Marathon, there’s someone who’s been off the grid, living and breathing nothing but preparing for this race to fulfill a dream, who emerges to shock the world. We’ll find out Saturday who that is. Live tracking of the Olympic Trials Marathon at the
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1/2 TIP: to convert a 5K XC time to an APPROXIMATE track 3200 time, multiply the 5K XC time by 0.5933.
Math and caveats: Assuming "average" hills, footing, & course accuracy, grass-to-track conversion is ~5%. Multiply XC time by .95 to get track 5K, then use 3200 equivalent.
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