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USATF Athlete of the Week Sonja Friend-Uhl tells why she skipped shot at Malaga gold

The nation’s Capitol looms over Navy Mile, where Sonja set an age-group record. (She’s somewhere in back.) POSTED BY: KEN STONE OCTOBER 7, 2018 On the final day of Malaga worlds, Courtney Babcock of Canada won the W45 1500 in 4:47.88. That’s the No. 3 time in the world this season, according to mastersrankings.com. No. 1 is the 4:39.15 […]



Sonja Friend-Uhl Wins USATF Masters 1,000

With a fast time of 2:56.65, Sonja Friend-Uhl won the Masters Women’s 1,000 meters race Sunday at the USATF Indoor Championships at Albuquerque, New Mexico. Sonja, who lives in Boca Raton, Florida, races for the Atlanta Track Club. About the race, she said, “I was conservative over the beginning. I just wanted to run even […]


Sonja Friend-Uhl broke Joan’s American record for 3000 meters in the W45 age group.

Sonja is a strong favorite at ABQ nationals in the 800 and mile. She’s also entered in the 400.In the early summer of 1984, 12-year-old Sonja Friend ran a 400 meters in the ARCO Jesse Owens Games at the Los Angeles Memorial Coliseum. Months later, she recalled watching Joanie Benoit on TV, winning the 1984 Olympic marathon at the same […]



Sonja Friend-Uhl Wins USATF Masters 1,000

With a fast time of 2:56.65, Sonja Friend-Uhl won the Masters Women’s 1,000 meters race Sunday at the USATF Indoor Championships at Albuquerque, New Mexico. Sonja, who lives in Boca Raton, Florida, races for the Atlanta Track Club. About the race, she said, “I was conservative over the beginning. I just wanted to run even […]


Are you working harder or smarter regarding your training?

Are you working harder or smarter regarding your training?

Effective cardiovascular training (such as running!) is all about organization…also known as prioritization in the competitive training world. It’s a term used for following a specific, 4-cycle training plan for a set period of time followed up with another 4-cycle training plan with a different focus. The approach is bio mechanically and physiologically sound and […]


Commit To Stay Fit

Commit To Stay Fit

Getting back into shape isn’t easy and it’s not a short project you can complete overnight. You must commit to stay fit in order to see any results. Committing to fitness means scheduling workouts on a regular basis and following through on them. It means insuring you have a healthy lifestyle in every way from […]