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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Rod Murrow, JD retweeted
For my endurance athletes: New standards for Ferritin test when diagnosing Iron deficiency.
It used to be if Ferritin was over 15 ng/mL, you were considered "normal."
Now:
For most adults: 30 is the new threshold.
For high-risk groups, it's 50.
Rod Murrow, JD retweeted
Alabama just had a 24 year old Kenyan "freshman" woman win the SEC 10,000m championship. She was beaten in the NCAA Championships by a 25 year old Kenyan "freshman" from Iowa State. Univ. of Texas @ Austin recently added a 25 year old Kenyan as a "freshman." His half-marathon time is faster than the U.S. record. Texas Tech recently had a 28 year old Kenyan "freshman" on its squad.
Rod Murrow, JD retweeted
Males have multiple physiological advantages over females in sport and it isn’t just one variable. At puberty, multiple systems change simultaneously:
• Greater lean muscle mass, especially upper body
• Larger bones and greater skeletal dimensions
• Longer limbs and greater leverage
• Higher hemoglobin and oxygen-carrying capacity
• Larger heart and lungs
• Significant differences in strength, speed and power
• Higher ACL injury risk in female athletes
These differences compound, which is why the performance gap can be roughly 10% in some events and dramatically larger in others.
Rod Murrow, JD retweeted
Big news from NXN w/ now 6 at-large teams instead of 4 from previous years. Also, NY will no longer have its own region as it will be part of the Northeast region. This has been a long time coming, as the NY teams have not been as strong as they were in previous years.
Rod Murrow, JD retweeted
Link to changes to 2026 NXN qualifying process below. Up to 5 at-large individuals will be added to the field as well as the 6 at-large teams. Lastly, CA teams will also be judged by in-season results as well as @cifstate meet.
nxn.runnerspace.com/eprofile…
Rod Murrow, JD retweeted
Remarkable statistic:
Prior to Western Michigan, college football teams were 110,352 - 0 when leading after the end of regulation, dating back to 1869.
Rod Murrow, JD retweeted
🚨 BREAKING! 🚨 Nike Cross Nationals announces an expansion to the at-large fields for 2026, increasing from four to now six national at-large teams per gender! Also, the Northeast and New York Regions are being combined into a single region in 2026. 👉 nxn.runnerspace.com/eprofile…
Rod Murrow, JD retweeted
2:18 marathon runner Tiruye Mesfin, Ethiopia, served with a 3 year ban after admitting to blood doping.
Not a great look for Jos Hermens and his NN Running Team (recently renamed), whose roster over recent years has included Eliud Kipchoge, Kenenisa Bekele and Florence Kiplagat.
The AIU has banned Tiruye Mesfin (Ethiopia) for 3 years from 10 August 2026 for Use of a Prohibited Substance/Method (ABP case). DQ results from 25 June 2025.
Read Press Release: bit.ly/Press-Release-Mesfin-…
Read the decision here: bit.ly/MESFIN-Decision
Rod Murrow, JD retweeted
6 year ban for Kenyan distance runner Dickson Kimeli Cheruiyot, who tested +ve for EPO and anabolic steroids.
The AIU has banned Dickson Kimeli Cheruiyot (Kenya) for 6 years from 19 June 2026 for Presence/Use of Prohibited Substance (Epitrenbolone and recombinant EPO) DQ results from 22 March 2026..
Details here: bit.ly/Cheruiyot-Decision
Rod Murrow, JD retweeted
Ugandan athlete Harbert Kibet, 5th fastest 10k runner ever, suspended after testing +ve for two types of steroids.
Coached by Moses Kipsiro.
Trains with 5K + 10k world record holder Joshua Cheptegei and former world half-marathon record holder Jacob Kiplimo.
The AIU has provisionally suspended Harbert Kibet (Uganda) for Presence/Use of a Prohibited Substance (Triamcinolone acetonide & Exogenous Steroids after IRMS).
Details here: bit.ly/Provisional-suspensio…
Rod Murrow, JD retweeted
One of the greatest world records in all of track & field has been broken.
Brazil's Alison dos Santos runs 45.80 for the 400m hurdles in Zurich to break Karsten Warholm's incredible 45.94 from the 2021 Olympic final.
What an athlete, what a run.
Rod Murrow, JD retweeted
The Wavelights for the men's and women's 800m races at today's Zurich Diamond League have been set at WORLD RECORD pace. 💎
Women’s 800m
🟢 Green lights set for 1:53.28 pace (World Record) and hitting 400m in 55.50
Men’s 800m
🟢 Green lights set for 1:40.91 pace (World Record) and hitting 400m in 49.20
Women’s 1500m
🟢 Green lights set for 3:59.00 pace and hitting 800m in 2:06.00
Men’s 1500m
🟢 Green lights set for 3:29.00 pace and hitting 1000m in 2:21.00
Women’s 3,000m Steeplechase
🟢 Green lights set for 9:00.00 pace and hitting 1000m in 2:59.00
Men’s 3000m
🟢 Green lights set for 7:25.77 pace (World Leading) and hitting 1000m in 2:28.50
⚪️ White lights set for 7:32.54 pace (Meeting Record)
Rod Murrow, JD retweeted
RIVALRY RENEWED IN BUDAPEST 💥
🇬🇧 Josh Kerr and 🇳🇴 Jakob Ingebrigtsen have been granted exceptional invitations for the World Ultimate Championships in Budapest next month (Sept. 11–13)‼️
🗣️ Kerr: “I’m excited to race the 1500m at the Ultimate Championship. I’ve made some choices this season that have created plenty of noise, but I’ve always wanted to prove myself in the biggest races, against the best in the world. Budapest gives me another opportunity to do that, and I’m coming to compete for the win.”
🗣️ Ingebrigtsen: “I love racing and I try to do as much as I can. I’m excited to run in Budapest!”
Ingebrigtsen already had an automatic invite in the 5000m as reigning Olympic champ and will now double.
World Athletics is expanding the field to 13 athletes, which means prize money extends to a 13th-place finisher at $5,000, which is consistent with the distribution in other disciplines.
Rod Murrow, JD retweeted
Most student-athletes aren't under-training. They're under-fueling. And it shows in the second half. In elite female soccer players, muscle glycogen dropped 39% after one intense period in the second half. By full time, 69–80% of muscle fibers were nearly or completely empty.
An empty tank means slower repeat sprints, lower jumps, less force output. It may also be part of why injuries cluster late — one high school surveillance study found 53–66% of lower-extremity injuries happened in the second half.
And late-game cramping? Rarely just an electrolyte problem. Cramps are multifactorial, and fatigue is one contributor. That's why the answer is a system: calories + carbs + fluids + electrolytes + recovery. Not one quick fix.
🔖 Save this — simple game-day carb timing:
→ 30-69 min pre: quick-hitting carbs
→ Halftime: fluid + fast carbs (don't skip this one)
→ Within 60 min post: carbs + protein
I've built 100+ menus at 3,000 / 4,000 / 5,000+ calories around the demands of football, soccer, and volleyball — game-day fueling, recovery, carb timing, hydration, and muscle gain. Male and female athletes, adjusted for body size, training volume, and sport demands.
Start HERE: nutritionwithwendi.com/membe…
Rod Murrow, JD retweeted
Most runners have heard the "rule" to set the treadmill to a 0.5% or 1% grade when running inside to mimic outdoor running.
A new study suggests that the energy cost of running outside is still ~4% higher than running inside on a treadmill with a 1% grade.
Rod Murrow, JD retweeted
You need to get up, get out and get somethin'
Don't let the days of yo' life pass by
Rod Murrow, JD retweeted
Kurt Warner shares the lesson that changed his entire career and it applies to everything.
He sat on the bench for 4 years in college. When a friend asked the coaches why he wasn't playing, the answer wasn't what he expected:
"The reason I wasn't playing was because I was not very good in practice."
His first reaction? Allen Iverson mode.
"Practice? What're you talking about, practice?"
But then he did the math.
"In college we play 12 games in 365 days. In the NFL we play 16 games in 365 days."
That's less than 5% of your year.
"95% of our lives are lived in practice. And the biggest impression we make on people, the way people can understand and really realize who we are, is what we do every day in practice."
This is the 95% Rule. And it applies to everything - sports, business, relationships, life.
1: Show Up With Your Best Effort - Compete and give your best every single day. People can't question how you show up - your effort, attitude, and actions. Consistency removes doubt.
2: Trust Is Built In Practice, Not Games - Trust is earned in the thousands of moments before it's given. Before you can be trusted, people want to know you're dependable. Every day. Not just when it matters.
3: Master Daily Consistency - Success isn't about intensity - it's about consistency. Your habits compound. What you do daily defines who you become.
4: Big Moments Are Earned In Small Moments - The little details make the biggest difference. Greatness starts with preparation - it's earned in the boredom of doing the work when no one's watching.
Excellence isn't an event - It's a habit.
Practice is where trust is built.
How you show up daily is who you really are.
(🎥 @pttorch)
(🎥@kurt13warner)
