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- The Herd | Edition 20
The Herd | Edition 20
Lynn Jennings, Bonus 5k Checklist, and Grand Slam Track Philadelphia
The Herd | Edition No. 20
Welcome to this week’s edition of The Herd! We’re heading into race mode with a 5K pre-race checklist to get you dialed in before you hit the starting line. You’ll also meet Olympic medalist Lynn Jennings, whose grit and glory on the track still inspire runners everywhere. And don’t miss our peek at Grand Slam Track Philadelphia, where Sydney McLaughlin-Levrone is switching gears and testing herself with something new. Let’s get into it!
Lynn Jennings
Lynn Jennings emerged as one of Americaʼs greatest distance runners, rising from a standout high school career to international acclaim. In high school, she set remarkable records—including a national two-mile mark that stood for decades—and continued her athletic journey at Princeton University, though she left feeling unfulfilled due to limited opportunities for women in distance events at the time (1, 2). Jenningsʼ career truly took off after college, as she dominated U.S. cross country, winning a record nine national titles, and made her mark globally by capturing three consecutive World Cross Country Championships from 1990 to 1992 (3).
Jenningsʼ crowning achievement came at the 1992 Barcelona Olympics in the womenʼs 10,000 meters. Facing a world-class field, she stayed with the leaders as the pace quickened, then fought fiercely in the final laps. Although she couldnʼt match the blistering finish of gold medalist Derartu Tulu and silver medalist Elana Meyer, Jennings unleashed a determined sprint over the last 300 meters, holding off Chinaʼs Zhong Huandi to secure the bronze medal in an American record time of 31:19.89 (4, 5). This performance marked the first Olympic medal for a U.S. woman in a distance track event and showcased Jenningsʼ relentless racing spirit.
Her legacy is defined not only by Olympic success but also by her consistency and versatility across track, road, and cross country. Jennings inspired generations of American runners with her toughness, work ethic, and trailblazing achievements, proving that perseverance and belief can carry an athlete to the pinnacle of world competition (4).
🎉 Bonus Wrap-Up: 5K Race Day Cheat-sheet
Everything you need to line up confident and finish strong.
✅ The Night Before
Lay out your race gear (shoes, bib, socks, watch, layers)
Eat a familiar, carb-focused dinner (pasta, rice, sweet potatoes)
Drink water throughout the day—but not too much late at night
Set 2 alarms (because we all panic at least once)
Visualize your race strategy
⏰ Race Morning
Eat a light carb-rich meal 2–3 hours before (toast w/ banana, oatmeal, bagel)
Sip water or electrolytes until ~30 minutes before start
Do your usual warm-up (jog + strides + mobility)
Use the bathroom before you head to the start line
Shake out nerves with deep breaths and focus on your first mile
🏁 During the Race
Mile 1: Start smooth and controlled—don’t chase the crowd
Mile 2: Settle into your goal pace and stay mentally strong
Mile 3: Dig deep—this is where your training shows up
Last .1: Empty the tank. You always have one more gear
🧃 After You Finish
Walk a bit to cool down and sip water or a recovery drink
Grab a carb + protein snack within 30–60 minutes (banana, bar, chocolate milk)
Stretch, smile, celebrate—you earned it
Pro Tip: Whether it’s your first 5K or your fastest, finishing a race is always a win. Reflect on what went well and what you learned. Then? Start dreaming about the next one. 🏅
Grand Slam Track | Philadelphia May 31 - June 1
The Grand Slam Track series makes its way to Philadelphia this weekend. Keep your eye on 3,000 meter challenger, Graham Blanks. Graham graduated from Harvard this past Thursday. Graham competed in the Paris 2024 Olympics, finishing 9th. Does he have what it takes to finish on the podium today?
Also, watch out for Sydney McLaughlin-Levrone as she tackles the 100m hurdles for the first time! The six-time 400m hurdle world record breaker (and holder) is excited to switch things up - will she be able to get out of the blocks quick enough?
From Lynn Jennings’ bronze medal breakthrough to the fast lane at Grand Slam Philly, it’s clear that great things happen when preparation meets passion. If you’ve got a race coming up, double-check that pre-race list and trust the work you’ve put in. Thanks for joining me—see you next week, ready to chase the next goal!
