2025 Summer Mileage, Week 5, Day 3, August 6, 2025, easy day, focus on Kenneth Rooks!
Wednesday, warm-up, 45-60 minutes of running, easy pace, run with friends, cooldown.
Our focus athlete, Kenneth Rooks likes the steeplechase
It was the U.S. champs in 2023 and the NCAA champ, Kenneth Rooks hit the steeple barrier. As the fans watched, Kenneth got himself up, and went on to win the US championships. In Budapest, Kenneth Rooks made the final and ran against the finest steeplers in the world, including Soufianne El Bakaali and Lamecha Girma.
Kenneth Rooks is coached by BYU coach Ed Eyestone, a fine cross country runner himself, and two time Olympian (1988 and 1992) at the Marathon. Kenneth works on his barriers and hurdle work at least two days a week. I asked Kenneth about his first steeple, and he recalled it as a freshman at BYU where he broke 9 minutes in his first race. Kenneth told me that it was a big sign to him that the steeplechase would be his event.
Eugene, Oregon, USA
July 31 – August 3, 2025, photo by Kevin Morris
Kenneth is known for making a bold move in his races. In 2024, in Paris, Kenneth got the jump around 600 meters out and shocked the field. Girma hit a hurdle and was hurt, El Bakaali did not get by Kenneth until the last 200 meters, and Kenneth fought hard, and won the Olympic silver.
At the US champs this year, Kenneth Rooks ran a tactical race, and won a big one with training partner Daniel Michalski in second. Kenneth won off a slow pace, running 8:26. Remember, Kenneths’ very best is 8:06!
Watch Kenneth Rooks in Tokyo. I believe he should be on the medal podium at the World Championships!
#USATFoutdoors, #USATF, #JourneytoGold, #NIKErunning, #NIKE, #HaywardField, #Haywardmagic, #runblogrun, #runningnetwork, #RBRSummerMileage, #colehockers, #steeplechase.
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,