Weekly Cadence by Geeks on Feet

An outcome is the reward of meticulous hard work we put in; when no one else is watching. Athletics is demanding and unforgiving, perceptions don't matter, if one does not clock the timing they don't qualify.

Some of the names that have come up in the recent trials are Sha'Carri Richardson, Elise Cranny, Aliphine Tuliamuk they have all qualified for their debut at Tokyo Olympics.

Thankfully we have time on hand and with the right intentions we will go a long way in this journey. Till then stay safe.

Happy reading.

Workout of the week - Plank Run

Holding a straight upper body posture is a key element of running form for efficiency and endurance. So driving the knee of the swing leg (a leg that is in the air) forward powerfully is an important part of speed generation. Plank Run (aka Lumberjacks) brings in the element of upper body strength and stabilizers.

How to do it?

Go into a straight plank position, with your hands on the ground and elbows straight. Ensure your glutes are engaged and body is in a straight line and your hip is not dropping.

Once you are in a good plank position -

  • Swing your knee up to your chest then swing it back to starting plank position.

  • Ensure the hip is not dropping while swinging back and forth

  • Repeat it on the other side

Here is a video that demonstrates how to do this. (courtesy: CrossFit ZOH)

Highlights from the World of Running

Kenya’s Titus Ekiru says he can beat Kipchoge’s 1:59:40 marathon record

After running 2:02:57 at last month's Milano Marathon, Kenya’s Titus Ekiru believes he can run the first in-competition sub-two-hour marathon. Speaking to a Kenyan newspaper, Ekiru said his training has been going extremely well, and he’s confident that he could become the first man to break two hours in the marathon in a record-eligible event. In 2019, Ekiru’s fellow Kenyan Eliud Kipchoge became the first man to break the two-hour barrier when he ran 1:59:40 at the INEOS 1:59 Challenge in Vienna, but his result was not ratified as an official world record. Read more here.

Dutee Chand breaks her own national record but misses out on Olympics spot

Dutee Chand missed out on the Tokyo Olympics spot despite breaking her own national record in 100-meter sprint heats at the National Athletics Grand Prix in Patiala. She broke her own national record by clocking 11.17 seconds in 100-meter sprint heats at the National Athletics Grand Prix in Patiala but missed out on a Tokyo Olympics spot by a whisker, which was 11.15 seconds. Read more here

Former world record holder Geoffrey Kamworor wins 10,000m Kenyan Trials

Former world record holder in the half-marathon distance (58:01) and two-time New York City Marathon winner Geoffrey Kamworor won the Kenyan 10,000m Olympic Trials in Nairobi on Friday at Moi International Sports Centre.

He finished in a time of 27:01.06. The Olympic standard is 27:28.00. The fiery 28-year-old has only just returned to the grand stage having suffered a motorcycle accident last year. Kamworor will face one of his friends, the Ugandan long-distance runner Joshua Cheptegei in Tokyo. Kenya has not won the men’s 10000m Olympic gold since the 1968 Mexico City Games. Read more here

Running Form Tip : Downhill Running

Downhill running is fun, and in a race, it is always a good strategy to get the best out of downhill. When running steep downhills it is a natural reflex to put on brakes, by landing the feet much ahead of the body. Root-cause here for such braking action is the lack of balance and the fear of falling forward.

Using Arms effectively and changing the arm action slightly downhill running can help with balance and improve confidence. Unlike uphill running or flat running, instead of compact arms, allow your elbows to spread. Keep the shoulders and arms relaxed, and move the arms freely away from the body and let them move laterally as required. By doing so you can use the arms to control your run and balance better.


Milkha Singh, affectionately known as The Flying Sikh is known for many accolades at the Asian Games as well as the Commonwealth Games. However, he was best remembered for his fourth-place finish in the 400 metres final at an Olympic Games.

Can you guess which city and in which year this Summer Olympics was held?

The answer to the previous week’s quiz is the Seoul International Marathon. First held in 1931, it is the oldest marathon race event in Asia.

Congratulations to Molugo Raghu Rao and Atif Umar for the correct answer.

Compiled by Team Geeks on Feet - Karthik, Aravind and Aditi

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