Nick Willis
@nickwillis
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Dad to 3 boys, husband to an incredible woman / Sports Marketing and Partnerships @Tracksmith / Jesus follower
Ann Arbor, MI
Joined April 2009
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What do you do after your final Olympic race? Play 90 mins of touch rugby against some Irish lads at the Olympic Village field. Good times.
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Thanks all who made today and the last 20 years possible. Ron has been there for every year. Sierra for 15. VNTC for 12, Lachie for 8 and Darcy for 4.
I became a Christian at the start of this journey, and I hope I've represented Jesus to the best of my ability.
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I know absolutely nothing about Sifan and her training. But how are we supposed to celebrate two of the most incredible track performances EVER, when her coach (the man her has taken her from being one of the best to the greatest ever) has just been handed a 4 year suspension?
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Thanks to everyone for your support. We're proud of what we have been able to do with these 38 year old legs. Ronnie is a genius. At the beginning of the season he told me I could run 3.34. I thought he was crazy. But a 54.2 last lap shows a 3.34 was there in the right race.
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Perspective on King Ches' 3.49.44 mile.
2nd fastest indoor mile ever.
Ches is still a 5k/10k guy.
Deserves his US citizenship having moved here at the start of HS.
Couldn't cheer for a nicer guy (he took a lot of time to hang out with my 4yo son in hawaii).
Sub13 coming at Pre.
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We should celebrate Ingebrigston's incredible 3.52 mile at 17, but I also want to give hope to those who are late developers. There are lots of different paths to the top. Be patient, and focus on slow but steady improvements each year.
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Justice. I'm tired of having to hide my thoughts. The charade is finally over. Our sport will be much better off with Alberto gone.
4-yr sanction. Arbitration panel determined that Salazar:
1) Administered a prohibited method
2) Tampered and/or attempted to tamper with NOP athletes’ doping control process
3) Trafficked and/or attempted trafficking of testosterone.
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I might start a cross country meet that has no timing. Why do we even need timing for cross country? Line 'em up and race!
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Improvement isn't linear. My first year out of HS, I slowed down by 3 seconds. Training more doesn't immediately result in improvement in races. It takes time to adapt to training. Most important is to build without getting injured. The times will come in due course.
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Without a doubt, the
#1
reason I've qualified for Tokyo is because of my wife.
She spoke hard truths every time I wanted to take the easy route and quit.
She made me get on a plane to Europe to get the ranking points I needed.
She fought 'till the last second.
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Private coaches: PLEASE DON'T TAKE ON HS KIDS! Encourage them to commit fully to their HS coach and team unless there are major concerns of neglect. I get contacted all the time by parents wondering whether their kid needs additional private coaching since their rivals are.
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This is not a boast or brag, but it simply amazes me that I can do a two hour run and finish feeling like it was a 10minute jog. To be this fit is a unique experience few in the world can comprehend. Sometimes I want to retire, but God has given me this gift, so I'll run and run!
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I've watched countless determined runners stay in a perpetual injury cycle because they tried to get back in time for their goal event that season. THERE IS ALWAYS ANOTHER RACE. Get healthy first, then go through the proper progressions of training before worrying about racing
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Excited to announce that I’ve joined the innovative and brilliant team at
@Tracksmith
I’m not retiring; I’m turning amateur.
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HS kids: "Do you ever get nervous before a race?"
Me: "The few times I didn't get nervous, I raced terribly"
Use nerves to your advantage. Get the adrenaline flowing and get excited. Focus on the amazing opportunity that lies before you.
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Bernard Lagat used to take a full 2 months off at the end of every track year. For anyone going through a serious injury that requires time off, think about Lagat—He voluntarily took this much rest, and saw it as beneficial. Don't panic and rush back. Use this as recharge time
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1500m thoughts:
1. Wightman ran the perfect race—covered every move, and stayed on the rail on EVERY bend of the race (conserving distance)
2. Jakob ran the first 3 bends in lane 2 (3.88m x 3 = 11.64m extra distance), and then led from 800 out giving others the slip stream
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Committing to another 4 year Olympic campaign. Likely 1500m in 2017, 1500/5000 in '18, then focus on the 5000m for Tokyo
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Best wishes to all incoming freshman NCAA cross country runners. You're gonna be excited, but don't over do things. Don't want to get injured if at all possible. Hang back, learn from your upperclass teammates, and try and get as much sleep as possible.
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No matter how much endurance an athlete has, one's 800m ABILITY will at some point determine their 1500/mile ceiling. You can't pass through the halfway mark of a mile faster than your 800m ability😜 Keep working on your raw speed and power 💪!
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If you'd asked me after Rio would I want to keep running if it meant I'd finish last in back to back
@Diamond_League
races, I would've said no. BUT here I am, and I want to finish strong. It's ugly at times, but here's to fighting all the way. Because I still can.
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My coach in HS had one goal for me (and all his runners)—that we would love running and be involved in the sport for the rest of our lives.
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Have her play as many sports that include running as possible, and stay away from specific running training until she is in HS.
@nickwillis
I have a 11 year old daughter who has started running the 800m & 1500 m do u have any advice? Her last official time was 2.59 800m
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My friend—and Track's biggest fan, Derek Rubis
@ddritzenhein
, has found out he has cancer. Please pray for him, and send him a note of encouragement.
You got this, Derek. We're all behind you!
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Running is an individual sport, but you can't succeed on your own. You need support in so many areas to keep you afloat during the downs, and you need authentic people to celebrate with on the ups. Never sacrifice relationships in your pursuit to reach the top.
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The phenomenon that is US track and field still amazes me. They dominate world events, tracks at virtually every HS and university, yet there are only a couple of true stadiums that can host a decent sized meet.
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Tips for staying motivated if your team practices have been cancelled:
1. Get away from the track for workouts--Fartleks, and hill intervals are your friend
2. Mix it up with hard strides in the middle of your runs
3. Vary the pace if your runs a lot. Some slow, some fast...
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Praying for
@gg_runs
with all our hearts today. Thank you for the joy you have brought to all who have crossed your path. Your faith in Christ is inspiring and I know He's with you right now and forever.
Love you Gabe
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Runners hoping to score a college scholarship, or college runners trying to impress pro groups, this is the perfect time to stand out as one who is self motivated and self disciplined. Coaches love to recruit low maintenance athletes who they can trust to get the job done!
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Cole Hocker's 3.31 is incredible, especially given this long season he's run at the NCAA conference /regional/nationals (incl 5k), US Trials, and now three rounds in Tokyo. Kid has 328-29 in him no doubt.
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Sure injuries are not fun, but dwelling on the downside doesn't help at all. Grieve first, then move on. I've set new goals, weekly targets in my rehab and cross training, and now view this as a new challenge. If you don't like challenges, don't be a runner!
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The best way to cope with nerves before a race is to make sure your preparations have no stone left unturned. Walk to the start line confident that you've done everything within your power to get ready, and run to your best ability. Can't ask for much more than that.
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Here's a trick I've learned from my kenyan/ethiopian running friends to make sure you don't run too fast on your easy day: Wear an extra layer of clothing (pants and a jacket). You'll quickly overheat if you push the pace too fast!
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The credit must be passed onto Ron Warhurst for being there from the 1st sub4 (and putting up with me for the past 19 years), and my wife (and assistant coach) who has been the biggest support and had greater belief in me than I have for myself. Love you guys!
3:58.63. Every year since 2003,
@nickwillis
has broken 4 minutes for the mile. He ran his first when he was 19, his 19th, last night, at 37. Nick’s run sets a new world record, previously held by fellow Kiwi, John Walker, who ran 18 sub-4 miles from 1973-1990. Race day is sacred.
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Whether the Olympics take place this year or not, I'm more motivated to run and run than ever. It's one of the great escapes from life's stresses, especially in times like these.
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Whoever said the 800m was the hardest race...hasn't raced a 5k
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Is Morgan Beadlescomb's 3.52 the most under appreciated NCAA mile performance in the history of the internet?
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Disappointments and struggles make the good times that much better!
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Will never forget that feeling of breaking 2 minutes in the 800m for the first time. Up there with any running high I've ever experienced.
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Running shirtless is mostly a US phenomenon. Watching a HS XC team run down the street in 90F/80% humidity made me realize why. Most other countries have XC in the winter. The US might be only country where the bulk of kids put in summer mileage in the worst running conditions.
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Same meet 15 years, (and a few more grey hairs) apart.
2003- 3.36.5
2018- 3.36.1
Thanks for continuing to put on a fantastic showcase of athletics Zagreb!
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The Candian Olympic trials are going to be a lot more interesting in 2020
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I've gained 10 pounds in the last 3 weeks since Tokyo.
It's part of the reason I'm still in the sport after so many years—I have an off-season weight (158-160-lbs), a training weight (153-156 lbs), and a racing weight (149-150lbs). I'm only at 150 for 4 weeks, twice a year.
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Peter Snell. I don't know what to say really. Just reading his name says greatness to me. He is the greatest ever. Absolute dominance in his era, and 55 years later would still be a medal favorite.
Thanks for inspiring generations of New Zealanders. You will be greatly missed
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If I ever had a late night in college,
@natebrannen
would destroy me on the following day's workout. Knowing I had to be at the top of my game just to hang with him taught me its the 22 hours outside of training that really makes the difference. Take care of your body kids.
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55 miles
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Best off-season buildup of my career. Now to keep the 100 mile weeks rolling to Christmas. (Note: 9 runs in 6 days w/ a day off)
#biggerthebasetallerthepyramid
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Distribution of medals per sport:
Athletics - 43 nations
Cycling - 24
Canoeing - 21 nations
Swimming - 20 nations
Rowing - 18 nations
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Just got dragged along for 12 miles of my long run at sub 6 pace by a HS freshman!!!
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Overlooked result from the weekend: Former NCAA tennis AND basketball player, Sarah Lancaster, ran 4.05.5 to secure her OTQ (along with her 5k OTQ from Sound Running). She is a full time attorney. Incredible story I hope gets told in Eugene.
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Any place in Portland where we can sneak an 18 year old into a bar?
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First london, now Paris
#DiamondLeague
"Can I help you?"
"I have an appointment for a massage"
"No, sorry. It's only for the athletes"
"Am I not an athlete?"
"Sorry, we cannot give free massages to coaches".
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Most injuries are preventable through very gradual exposure to new stress loads. Take your time, don't rush into any new phase of training and your body will make the necessary adaptations to handle high loads eventually.
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Now that I'm a social runner, it's suddenly dawned on me that wearing tights isn't normal attire around the house, grocery store, even running...
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We all warmed up together, we fought the heavy rain together, we prayed after the race together. Solidarity for
@David_Torrence
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60,60,60,75,85,85,85,90,88.
My weekly fall miles so far. There's no glamour laying the foundations, but as a 14 year pro, I hold immense satisfaction knowing what these lonely miles can lead to.
#slowandsteady
#patience
#ineedsomenewroutes
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Credit to Dathan Ritzenhein who is fast becoming one of the top coaches in the US. His small squad is producing at an extremely high level.
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The fastest 400 to end the Michigan workout (up until yesterday) had been 51.9s. Hobbs closed in 50.4...who runs a 400 PR at the end of a workout like the Michigan?
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There are two types of coach/athlete relationships. One where the coach helps the athlete reach her/his goals, and one where the athlete helps the coach reach his/her goals. Probably a middle ground also, but I know which end of that spectrum is the more healthy relationship.
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Most track meets in Europe are put on by a local club and have built years upon years of community connection.
Throwing $$ at new meets in the US will not work. You need to invest into strong community meets that already exist.
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Kara Goucher is a natural commentator. A lot of time new people force it and over enunciate. She is relaxed, knowledgable and has really good rhythm. Hope they keep using her for more meets.
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Humble brag time about my 8 year old...today he read 2.5 books (~500 pages) then did our 2 mile warm up loop around Ann Arbor neighborhoods in pajamas pants and bare feet.
#homeschooler
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workouts don't have to be hard to be beneficial. This morning I did 12x400 at 10k race pace + 2x200m at 400m pace. Keeps the engine ticking over without overdoing it!
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It's not how hard you can train this week, but this month, the next 3 months, the next 9 months. Consistency and patience is key.
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Ashton Eaton
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Training doesn't make you fitter. Training + recovery and regeneration is the key. Make sleep and diet priorities.
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Sledding is such good exercise for kids. Repeat hill sprints rewarded with adrenaline rushes to keep them going for hours
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Singlet ✅
Spikes ✅
Bib number and pins ✅
$98 worth of tacos scheduled to be delivered to track for after our races ✅
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How good was Elle Purier?!
Been fun training a bit with her and her group in flag the last month. Humble, determined and fearless!!
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Jakob's fitness is at least 3.29. He got cut off at least once, moved out to lane 2 several times to pass, and had to bridge the gap between groups with 500 to go. 3.30.1 with all of that, and the kid only just turned 18!
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The problem with the EVERYONE doped argument is that it's wrong. Even if hypothetically we say that 100% of the riders in the Tour doped at one point, there are still the clean riders who didn't make the tour or quit because they were beaten out by all the cheaters.
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My 76 year old coach at training last night:
"I've got a challenge you could do with your mates:
Run a mile three times in an hour. (so 25 mins rest between each). Fastest total time wins."
Who's in?
#1hour3xmilechallenge
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Turns out being coached by your dad is a good thing! Jakob, Jake and Seb all under 3.30 with their dad as coach
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We looked back and took what prep worked in '08 and got rid of what went wrong in '12. So incredibly satisfying to get it right.
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Current training pattern the next month:
M - Progression run + track strides (spikes)
T - easy double
W - Threshold workout
T - mid-week longish run
F - run+hill sprints, easy double
S - Long run
S - Easy double
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Playing tag and jumping on the trampoline w/ my kids every day has taught me that dynamically using all muscle groups is like drinking the fountain of youth and key to injury prevention. The last 5 years have been the healthiest I've been.
Don't just run, be a kid again
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Anyone ever worked out on this little gem? a 2.25 mile Track (trail) through the woods near Newark, NJ
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8th in the world after an injury plagued year! Honoured to represent NZ at my 6th World Championships. I have the best job in the world.
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The 5k experiment seems to be over. I'm a miler! 4.10 at the mile, even though I was at the back, is just too quick for me it seems. I faded badly to 13.54 in a distant last😯. 12 weeks of distance work won't go to waste--Milers need strength too! Time to loosen the reigns.
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Biggest challenge to run fast when you're older is all the other commitments and priorities in your day. Sneaking out for a daily run isn't so bad, but doing speedwork, weights, stretching...all those easily go to the wayside.
Being in the VNTC has kept me doing those things
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People always ask me what pace I run at for my regular runs.
It differs every day. I allow my body to determine what feels right. The goal is to keep the aerobic engine ticking over while allowing my muscles to slowly recover, so I'm ready for the next hard day.
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54 NCAA men have run sub-4 this season, and we're only 1 week into February! Likely going to take a 3.56 to get to NCAAs...Amazing...or is it?
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RGIII was incredible. Hope NBC brings him on for the big events.
Just want to say THANK YOU to the track and field community for all the kind words and support. Had a blast calling the
@NCAATrackField
Championships last week and highlighting the greatest athletes in the world.
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Really nice to bounce back from my last place bomb at Pre with a solid 3.37 for a close 4th tonight in LA. Fun to just race again and save something for the homestraight. Wasn't sure how I'd cope mentally, but it was actually really fun getting back out there again so soon after
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I've never pushed my kids to run. If I had it my way, they'd ski and play basketball. However, after my race tonight, my 2 year old ran 6 laps of the track, and my 6 year old ran 3 miles! Hope it doesn't become a habit!
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The way to train for peak performance isn't the secret, the secret is learning how to get to that point without getting injured along the way.
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My thoughts...
Athletics: Nick Willis on rival's reported drug failure - Upgrade to gold a moot point, via
@nzherald
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Will be an emotional race. David Torrence ran tough, so we will do the same to honor him.
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The first attempt was so close, we decided I should go back to the Armory for another crack at the Milrose Games Wanamaker Mile.
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Would you rather be a 3.56 collegiate miler in 2022 and not qualify for nationals, or be a 3.58 miler in 2017, and have a shot at a medal?
Incredible that it takes 3.55 to make nationals this year...or is it?
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After long year battling nagging injuries, delighted to make my 7th major champs final. 34yo legs will benefit from the extra day of rest :)
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Surely this is the time for a PPV 100m showdown between the medalists in Tokyo and Sha'Carri. Would be the biggest $$ event since the Michael Johnson and Donovan Bailey 150m race the in the Sky Dome ('97)
I’m sorry, I can’t be y’all Olympic Champ this year but I promise I’ll be your World Champ next year 🤞🏽⚡️.
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No one was more dedicated to their running than
@David_Torrence
. He got 100% out of himself every day. So so sad to hear of his passing.
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