Its Friday

Marion Jones wins the women's 200 metres final.Photo: Rod Taylor
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MELINDA Gainsford-Taylor said yesterday she felt "sick to the stomach" when she heard the reports that Marion Jones had admitted to drug use at the Sydney 2000 Olympics.
Jones has admitted to using steroids before the Sydney Olympics, according to a report by The Washington Post yesterday.
The Post, in a report posted on its website, said Jones had written to family and friends telling them she would plead guilty to lying to US federal agents about her drug use.
According to the report, Jones said in the letter that she took the steroid produced by the Bay Area Laboratory Co-operative (BALCO) known as "the clear" for two years, starting in 1999.
The report said the letter had been "read to The Washington Post by a person who had been given a copy of it."
The maximum penalty for lying to a federal agent is five years in jail and a $US250,000 ($A283,665) fine. The Post said Jones told friends she expected a sentence of up to six months, though another report in the New York Daily News said she could escape jail altogether.
Jones also faces the loss of her three gold and two bronze Olympic medals from Sydney.
Australian Olympic Committee president John Coates said yesterday the American should be stripped of them.
"Under the new world anti-doping code, there is the ability to go back eight years," Coates said.
"I would expect that the International Olympic Committee would re-open … an investigation which I think they did commence in respect of her at the end of 2004 and I would hope the medals would be taken away."
Coates admitted stripping Jones of the medals now could not bring justice to those who competed against the American.
"I don't think an acknowledgement now will ever right the injustice for those other ladies."
One of those was Gainsford-Taylor, who finished sixth in the 200 final, with Cathy Freeman seventh, and with Freeman, Tamsyn Lewis and Nova Peris finished fifth in the 4 x 400 relay.
Gainsford-Taylor said there had been speculation about Jones leading into Sydney, speculation heightened by the revelation there that Jones' then husband, shot putter C.J Hunter, had tested positive to steroids, and by changes in Jones' appearance, notably acne.
"There was some sort of guilt by association," Gainsford-Taylor said, "but to actually hear her say she's taken it is a bit of a shock, really."
Jones' Sydney Olympic campaign was billed as "the Drive for Five," as the US superstar sought gold medals in the 100 and 200 metres, the long jump and both relays


Well this morning i logged a good one for the books, on the compu trainer i did this following workout with a 45min run off the bike.

20wu,
pyrimid at 320watts, 1min,2min,3min,4min,5min,5min,4min,3min,2min,1min
then 5mins easy
3mins at 290-300watts then 1min at 400watts, 2mins easy
3minsat 290 then 2mins at 400watts, 2mins easy
3mins at 290 then 3mins at 390-400watts, 2mins easy

15min cooldown and then hitting run
it was a tough workout at threshold with some v02 max efforts at 400watts.

well it was solid off to Canada later tonight, Carley is picking me up, we are going to have a good weekend, however i have a very hard weekend of training before a few days easier before lifetime fitness us open. On Sunday i am going to be trying to run my goal half pace (clearwater pace) after a massive brick on Saturday so i will report on how the TT goes.
Happy thanksgiving to all Canadians, i am going to get to celebrate two thanksgivings this year, i am defiantly not mad at that, considering i love pumpkin pie, so Sunday i need to run faster than 56:30 for a hilly 15k loop to meet the pie standard.