Running News Daily

Team USA Track and Field Team for the Paris Olympics

Here’s who will be representing the U.S. in Paris—so far.

The Team USA track and field team will compete at this summer’s Olympic Games in Paris from August 1 to August 11. The first members were named on February 3 at the U.S. Olympic Marathon Trials in Orlando, Florida. The rest of the squad will be determined at the Olympic Track and Field Team Trials in Eugene, Oregon, which are taking place now until June 30.

Here’s who has made Team USA—so far. 

100 meters

Women’s team

Sha’Carri Richardson

24 | First place in 10.71 | First Olympics

Melissa Jefferson

23 | Second in 10.80 | First Olympics

Twanisha “TeeTee” Terry

25 | Third in 10.89 | First Olympics

Multi events

Men’s decathlon 

Heath Baldwin

23 | First place with 8625 points | First Olympics

Zach Ziemek

31 | Second with 8516 points | Sixth at 2020 Olympics, seventh at 2016 Olympics

Harrison Williams

28 | Third with 8384 points | First Olympics

Shot put

Men’s team

Ryan Crouser

31 | First place in 22.84 meters | Olympic gold medalist in 2016 and 2020

Joe Kovacs

34 | Second in 22.43 meters | Olympic silver medalist in 2016 and 2020

Payton Otterdahl

28 | Third in 22.26 meters | 10th at 2020 Olympics

10,000 meters

Men’s Team

Grant Fisher

27 | First in 27:49.47 | 5th in 10,000 meters at 2020 Olympics

Woody Kincaid

31 | Second in 27:50.74 | 15th in 10,000 meters at 2020 Olympics

Nico Young

21 | Third in 27:52.40 | First Olympics

Marathon

Women’s Team

Fiona O’Keeffe

25 | First in 2:22:10 | First Olympics

Emily Sisson

32 | Second in 2:22:42 | 10th in 10,000 meters at 2020 Olympics

Dakotah Lindwurm

28 | Third in 2:25:31 | First Olympics

Men’s Team

Conner Mantz

27 | First in 2:09:05 | First Olympics 

Clayton Young

30 | Second in 2:09:06 | First Olympics 

Leonard Korir

37 | Third in 2:09:57 | 14th in 10,000 meters at 2016 Olympics

Mountain Running World Cup opens at Broken Arrow

The 2024 Valsir Mountain Running World Cup kicks off in style on Friday (21) at the Broken Arrow in Palisades Tahoe, California. The season launches with the Broken Arrow VK, a short uphill gold label race, and continues with the 23km Broken Arrow Skyrace, a long gold label race, on Sunday.

With a base elevation of 1890m and stunning peaks all around, including the prominent 2700m Washeshu Peak, Broken Arrow has the perfect credentials for mountain racing. 

Many of the athletes from last year’s podiums return. In the women’s VK, last year’s winner Anna Gibson is back to defend her title. The 2023 runner up, Jade Belzberg, also returns, as do Annie Dube and Anna Mae Flynn, who finished fourth and fifth respectively last year. But they will face stiff competition in the form of Allie McLaughlin, the uphill champion at the World Mountain and Trail Running Championships in 2022, and Tabor Hemming. 

The men’s VK is also looking incredibly competitive. Darren Thomas, second last year, is back, as is last year’s fifth-place finisher Abraham Hernandez Cruz. Joining them will be some big names, including 2023 World Cup winner Philemon Kiriago, Jim Walmsley, Eli Hemming and Christian Allen. 

Many runners are contesting both the VK and the Skyrace, with a day in between to recover. Last year the Skyrace was severely affected by snow, but the snowline is not set to be as low this year.

Memorably McLaughlin battled with Gibson last year, taking the lead and stretching it out to win. McLaughlin is doing the double here, as are Tabor Hemming, who was third last year, and Dube. Janelle Lincks, fourth last year, also returns. Sophia Laukli, a breakout star in last year’s World Cup, also looks to be toeing the line and will be one to watch.

In the men’s Skyrace, defending champion Eli Hemming returns, along with the rest of last year’s podium, Chad Hall and Meikael Beaudoin-Rousseau. Allen, Kipngeno and Thomas will double up, which should make things interesting. To shake things up even further, former world champion Joe Gray is on the start list. Zak Hanna, who finished fourth in last year’s VK, is just taking on the Skyrace this year.

The VK on Friday starts on the valley floor and climbs its way up 914m over 4.8km to the summit of Washeshu Peak at 2708m. Despite some changes to the course this year, along the way it still takes in some brutally steep terrain, leading up to the iconic Headwall Ridge and the ‘stairway to heaven’ bolted ladder to the summit of Washeshu Peak. Runners will experience steep rock slabs, snow and scree, which is guaranteed to deliver an exciting race. 

On Sunday the Broken Arrow Skyrace is held on a loop which climbs 1533m over the course of 23km. It starts in Palisades Tahoe Village and most of the race takes place above the tree line on technical and demanding trails. Runners will be treated to views of Granite Chief Wilderness and they will experience Emigrant Pass, KT-22 and, like the VK runners, the ‘stairway to heaven’ ladder to Washeshu Peak. 

The Broken Arrow offers the first two of 12 races that form part of the Valsir Mountain Running World Cup in 2024. The season closes with the World Cup Final Val Bregaglia Trail on 13 October. There will be a livestream of the Broken Arrow action available on the event website.

How Many Carbs Are in Spring Energy, Really?

This fruit-based energy gel, once touted for its high-carb intake and low volume, contains about a third of calories than advertised, multiple independent nutritional analyses suggest

For the past 10 years, Spring Energy has provided endurance athletes with energy gels, and more recently drink mixes, made from “real” foods. Athletes looking for wholesome alternatives to more traditional sugar-based gels made in a lab have flocked to Spring’s smoothie-like gels made with fruit and basmati rice.

While Spring products are more expensive than many gels, many athletes have found the tradeoff for high-quality, real food fuel that goes down easily on the run to be worth it. Until now.

After skepticism about the actual contents of Spring’s gels began brewing late last year, it turned into a full-blown controversy this week.

In January 2021, Spring Energy released a game-changing gel, Awesome Sauce. In collaboration with coaches and runners Megan and David Roche (who taste-tested and named the flavor), the applesauce, basmati rice, and sweet potato-based gel was designed to provide endurance athletes with a whopping 180 calories per 54 gram packet.

This high-carb alternative became especially enticing when a study was published in April 2022 reporting that ultrarunners should consume 240 to 360 calories (60-90 grams of carbohydrates) per hour. It’s no surprise that Awesome Sauce (sold at $5 a gel), with its small but surprisingly mighty nutritional content, initially flew off the shelves. It seemed too good to be true.

After several third-party lab tests, that appears to be the case.

In late 2023, runners took to Reddit to discuss their doubts in Awesome Sauce’s nutritional facts, which were printed on the packaging and stated on Spring Energy’s website. Though it’s unclear who first performed a concrete test on the gel, two months ago, Liza Ershova, a Reddit user who uses the username “sriirachamayo”, posted in a thread called “False nutritional info on Spring Energy gels.” Ershova allegedly performed a test “in an environmental chemistry lab” and found that the dry weight of Awesome Sauce is 16g instead of the stated 45. She hypothesized that, “If all of those grams are carbs, that corresponds to about 60 calories, not 180.”

On May 17, German endurance sport speciality shop Sports Hunger released a video stating that they, too, had Awesome Sauce gels tested by a third party, and allegedly found that each packet contains 16g of carbs instead of the 45g that Spring Energy claimed.

“The maker of Spring Energy assures us that they will rework their manufacturing process to ensure that they will again reliably achieve their high numbers that they declare to have,” a Sports Hunger representative says in the video. “We hope that this is really going to happen because we believe that natural food for many of our customers is a great alternative to the regular gels.”

On May 28, ultrarunning coach Jason Koop, who coaches elite athletes sponsored by Spring Energy, posted an Instagram Reel saying that he’d paid for Spring Energy Awesome Sauce to be tested by a third party, RL Food Laboratory Testing in Ferndale, Washington. The results showed that the gels tested contained 76 calories and 18g of carbs. The lab results can be found on Koop’s website. Koop declined to be interviewed for this article.

Other runners have also come forward after attempting to replicate the gels with varying degrees of Awesome Sauce’s ingredients: organic basmati rice, organic apple sauce, apple juice, yams, maple syrup, lemon juice, vanilla, sea salt, and cinnamon—and could not achieve the gel’s original volume of 54g. Their experiments suggest that it’s impossible to fit all of those ingredients into the small Awesome Sauce package while achieving the stated nutritional content.

On May 22, the Ershova shared Spring Energy’s response to their experiment on Reddit: “Our analysis supports the accuracy of our product labeling. However, we will reevaluate to make sure our data is accurate. Although we hoped your experience with our products would have been wholly satisfactory, we recognize that individual needs can vary. Given the wide variety of options available across different brands, we are confident you will find the right product that suits your specific requirements.”

Four days later, on the Sunday of Memorial Day weekend, Spring Energy sent out an email to newsletter subscribers stating:

“In early May we submitted Awesome Sauce for third-party caloric and biomolecular analysis. Although the results indicated that on average our products deliver the designed nutrition value, we have recognized weaknesses in our processes and ingredients which can introduce unwanted variations in some batches.To mitigate those variations in our small batch production, we decided to modify some of the formulations, revise and innovate processes, and re-evaluate ingredient sources. These changes will bring higher quality and more consistency to our products. Enhancements of our products aimed to stabilize their nutrition values are on the horizon, and within the next few weeks, you’ll see the results of our efforts. A new and improved version of Awesome Sauce will soon be available.”

The internet outrage ballooned swiftly.

“‘On average’ – if someone has a beat on where I can grab packets of Awesome Sauce at 75g of carb per pack to allow for the average of their product to be 45g overall, hit my inbox,” @aidstationfireball posted on X. “Excited to taste the new, re-formulated, $7 gels they’ll replace these with.”

David and Megan Roche, the Boulder, Colorado-based running coach couple who collaborated with Spring Energy on Awesome Sauce, discussed the backlash on their podcast. They weren’t involved in the chemical composition and makeup of the gel, they claimed. Rather, they simply proposed the concept of a high-carb gel to their friend Rafal Nazarewicz, the founder and CEO of Spring Energy. They stated they understand the public’s outrage, and Megan added that they “didn’t really use it” during their runs because she didn’t feel that her body was responding to the energy it was supposed to provide.

In addition, the Roches stated on their podcast that they have quietly harbored concerns about Awesome Sauce for years, and while they did not explicitly tell their athletes not to use it, they made a point of promoting other gels instead. (The Roches currently have a financial partnership with The Feed, the online warehouse that sells a wide variety of sports fuel, including Spring Energy.)

David elaborated in a lengthy Instagram post on May 29: “It’s sad and infuriating that the nutrition was wrong, and we are thankful to the really smart people who figured it out on Reddit (including an athlete we coach who started the initial thread). When we described concerns to Spring, we were assured that the nutrition was correct and they followed all FDA regulations. We left the Spring sponsorship years ago, and we never received compensation for proposing the name/doing taste testing (outside of the $200 per month that we both received during the sponsorship). Since then, we have publicly directed athletes to other options for high-carb fueling, while hoping to be a source of love and support in the community. Our podcast covered our concerns as soon as the German lab testing indicated that we wouldn’t be risking making defamatory statements about a business without substantial evidence.”

While concerns around Awesome Sauce instigated this investigation, it’s not the only flavor under scrutiny. Koop sent additional Spring Energy gels, Canaberry (named after professional ultrarunner Sage Canaday) and Hill Aid, to the lab for testing. The results indicated that both of these flavors also contain fewer calories than stated on their nutrition labels.

The lab results showed that the batch of Canaberry that was tested contains 10g of carbs (versus the stated 17g), and the Hill Aid sample contains 10g of carbs (versus the stated 20g).

Koop also paid for Gu Chocolate Outrage to be tested. The results were consistent with the nutrition facts. All three of these reports can also be found on Koop’s website.

These vast discrepancies between Spring Energy’s reported nutrition facts and the lab results raise the question: which gels can be trusted?

According to the U.S. Food and Drug Association (FDA), most running gels fall under the category of “dietary supplements”, which don’t have to be approved before being sold. However, the FDA requires that all dietary supplements have nutrition information clearly marked on a product’s packaging (including serving size, number of servings, and ingredients) and periodically inspects manufacturing facilities to confirm that products meet the labeling requirements. The FDA also reviews product labels for accuracy.

“Dietary supplements are regulated by the FDA, but much of our role begins after products enter the marketplace. In fact, in many cases, companies can produce and sell dietary supplements without even notifying the FDA,” the FDA states on their website.

The FDA allows nutrition labels to have an inaccuracy margin of up to 20 percent—for reference, based on multiple lab results, Awesome Sauce’s caloric content is about 57 percent less than what the label says.

Sports psychologist and ultrarunning coach Krista Austin works with some of the top endurance athletes in the world, and is best known for training Meb Keflezighi to  his 2009 New York City Marathon win. She recommends several products out on the market to her ultrarunner athletes, as well as suggestions that might work with a person’s individual plan. Typically, she suggests that athletes rotate gel flavors to avoid flavor fatigue, which can impact an athlete mentally and derail performance. So if a certain brand is proven to work well for an athlete, she says, use a variety of flavors.

“I usually use high molecular weight carbohydrates, but the thing is, they’re not as sweet as other sports nutrition products out there,” says Austin, who owns a consulting business providing sport performance services to Olympic and professional athletes as well as military and industry personnel. “So what we’ll do is we might throw in another gel like the Awesome Sauce to help give them that sweet component. It’s just in their arsenal.”

She says, in general, her athletes who have consumed Awesome Sauce have had positive experiences, but that because these gels were just one part of the fuel plan, that muddies the waters a bit. In addition, the potential lower calorie count of this gel may make it easier to digest. However, Austin recalls that one of her clients was taking in one Spring Energy gel (multiple flavors) every hour in her ultra, but found herself so hungry that she needed to eat a lot of the food provided at aid stations on the course, too.

“She was a smaller ultrarunner, and I thought it was interesting that she was taking in all these calories,” Austin says. “She was using Spring Energy gels, and I now I’m thinking, ‘Maybe this is why she needed all the additional food on the course, too, because she wasn’t getting what we thought she was.’”

Ultramarathon dietician Julie Shobe is surprised and disappointed in the news about Awesome Sauce. “My clients and myself bank on the efficiency of the gel being easy and light to carry,” she says. “Underfueling within a long run can create acute symptoms like low energy, nausea, or brain fog. Ultrarunners find themselves in dangerous situations on long runs and races, and are often in remote areas, so unintentionally underfueling could have negative consequences.”

Austin says runners can still rely on information they’re receiving about endurance fuel, but that it’s always possible there are, as Spring Energy suggests, bad batches. She’s leaning toward this being the reason for the nutritional inaccuracies (keeping an open mind that more information can come out) because she’s had experiences with bad batches of gels in the past, where the product tasted off and she brought it to the attention of the brand, who confirmed it was an error on their part.

By May 30, Spring Energy had removed Awesome Sauce from its website, although it can still be purchased in the All Inclusive and Vegan Spring sampler packs. There, Awesome Sauce is described as, “our best-seller, has been created for all carb lovers who want to fuel in a healthy way, with wholesome products free of added sugars!”

Nashville Running Company owner Lee Wilson has made the decision to take Awesome Sauce,  Canaberry, and Hill Aid off store shelves. “It came down to the integrity of it,” Wilson says. “After the other flavors came out with the test results, we decided we can’t sell it.”

Nashville Running Company crew member Eric May added that this whole ordeal is disappointing, especially because the gel was so popular in the community.

“We used to have people come in when we got shipments and walk out with boxes of them,” May says. “It’s a bummer.”

He adds that a few customers have remarked that they still really enjoy Awesome Sauce and will keep using it.

“How a company reacts to the issue tells you a lot about them, and the fact that they’ve taken down their product, it means they’re probably doing their homework to see what’s going on,” Austin says. “I would say, give them a chance to rectify the situation.”

Sabrina Stanley, a pro ultrarunner from Silverton, Colorado, has used Awesome Sauce frequently in the past, but says she stopped eating it when she felt she was taking in three times what she should be consuming to keep hunger at bay. She adds that though it’s a huge disappointment that athletes thought they were buying a gel under the impression it was a different product, the company is the only party at fault.

“Professional athletes aren’t responsible for making sure the nutrition label is correct,” Stanley says. “They are often sub-contracted to give opinions and help promote a product in hopes of making a few extra dollar to continue doing what they love. They aren’t in the lab developing the product and writing the nutrition label, like the consumers, they are trusting the hired them to do their due diligence.”

On May 29, Spring Energy released an official statement on its Instagram, with Nazarewicz saying they’ve identified weaknesses in the manufacturing process, and that only some batches were accidentally made with varying nutritional values. Nazarewicz apologized and stated Spring Energy is introducing changes to its process and hopes to continue its mission toward making real food performance products.

“Spring Energy has admitted to inconsistencies in their product and also said in a recent IG post this was not intentional or malicious,” Shobe says. “However, to be this far off from your stated nutrition label deserves some major inspection. The whole thing made me question not only the integrity of their products but the nutritional labels of other products. Why, as a dietician, didn’t I become more suspicious of Awesome Sauce in the first place?”

After Double Knee Surgery, This Runner is Poised to Make Team USA for the Paris Olympics

Val Constien has surmounted obstacles along every step of her career—including a devastating knee injury just 13 months ago. Now the 28-year-old is a favorite to make her second Olympic team in the 3,000-meter steeplechase heading into the U.S. Track and Field Olympic Trials.

Val Constien started 2023 in the best shape of her life. She had been an Olympian in the 3,000-meter steeplechase at the Tokyo Olympics. And yet, she had no professional sponsorships.

Constien, then 26, had spent the several years after graduating from the University of Colorado in 2019 continuing to train for the steeplechase under her college coaches while working a full-time job mostly because she loved it, and partly because she was betting on herself that she could continue to progress to a higher level.

While studying environmental engineering at CU, Constien twice earned All-American honors in the steeplechase and helped the Buffaloes win a NCAA Division I national championship in cross country.  She then finished 12th in the steeplechase at the Tokyo Olympics in 2021. And yet the Boulder, Colorado-based runner hadn’t been able to attract a sponsorship deal from a shoe and apparel brand. She squeezed her workouts in before work, paid for her travel to races, and remained determined and hopeful.

But then, after winning a U.S. indoor title in the flat 3,000 meters in early 2023, she caught the attention of Nike, which signed her to a deal that would lead into the 2024 Olympic year. Finally, it was the break she’d be hoping for.

However, less than three weeks after signing the contract, while running the steeplechase in a high-level Diamond League meet in Doha, Qatar, Constien landed awkwardly on her right leg early in the race and immediately knew something was wrong. She could be seen visibly mouthing “Oh no!” on the livestream, as she hobbled to the side of the track out of the race.

It was a worst case scenario: a torn ACL in her right knee. That meant surgery and a long road back to running fast again.

“That was awful,” said Kyle Lewis, her boyfriend who was watching the race online from Boulder. “The doctors over there initially told her they thought it was a sprain, but she came home and two days later she got an MRI and found out that it was a completely torn ACL, and she was obviously very upset. That was only a couple of weeks after she signed the Nike deal. But that’s just kind of been like with Val’s whole career. Nothing has ever come easy to that girl.”

How Constien, now 28, returned to top form a year later to become one of the top contenders to make Team USA in the steeplechase heading into the June 21-30 U.S. Olympic Trials in Eugene, Oregon—her preliminary race on June 24 will be only 398 days after her knee was surgically repaired—is a testament to the grit and confidence Constien possesses.

“It’s all just an extension of how tough I am and how willing I am to make hard decisions, and how badly I want it,” Constien said. “I love running. If I didn’t love running this much, I would’ve quit a long time ago.”

Constien had surgery last May 2023 at the Steadman Clinic in Vail, Colorado, not far from where she grew up. But that also presented a challenging twist.

One of the most popular types of ACL reconstructions for athletes is called a patella tendon graft, in which the doctor cuts off pieces of bone from the patient’s tibia and patella and several strands of the patella tendon and uses those materials to replace the ACL. Usually those grafts are harvested from the same injured leg, but doctors determined Constien’s right patella had a bone bruise on it and wasn’t healthy enough to use. So instead, they grafted the replacement materials from her left leg. That meant undergoing surgery on both legs, rendering her recovery even more difficult.

For the first two weeks after surgery, she couldn’t stand up or sit down on her own. She had trouble moving around and even had to sit down to take a shower. It took a full month until she started to get comfortable enough to go on short, easy walks and start to regain her mobility.

“The first month post-op was really devastating,” she said. “I was in a lot of pain, and it was hot and I was uncomfortable. I’m glad he did it the way he did it, but it was a really, really challenging recovery.”

All the while, though, Constien never stopped thinking about getting back to racing and the prospect of what 2024 might hold. That’s what helped her make a huge mental shift two weeks after the surgery and refocus all of her energy into returning to peak form and chasing another Olympic berth.

That was obviously easier said than done, but Constien has grown used to working hard and battling adversity. Her college career had been disrupted by injuries and slow progress. She was overlooked by brands when she got out of school in 2019 and again in 2021 after she slashed 7 seconds off her personal best time to finish third at the U.S. Olympic Trials and earn a spot in the Tokyo Olympics. And after she ran two strong races in Tokyo—the first international races of her career—to make it to the final and place 12th overall.

Even when she’s been overlooked or discounted, Constien has always believed in her potential. And that’s why, after a year of hyper-focused dedication, she’s on the brink of making it back onto Team USA to compete in this summer’s Paris Olympics.

“I’ve told her many times, no matter what happens after this point, what a comeback it’s already been,” Lewis said. “But what’s amazing about her is that, after that initial rough part, when she wasn’t able to walk, she just did an incredible job of compartmentalizing and being focused. I never saw her get sad or upset. She was always just super clinical about everything and really happy.  It’s been incredible to watch.”

All last summer and fall, she continued building strength and began rejuvenating her aerobic strength—running more miles, getting stronger and getting faster. And that was amid working full-time doing quality assurance work for Stryd, a Boulder-based company that makes a wearable device to monitor running power and gait metrics. Heather Burroughs and Mark Wetmore, who have coached Constien since 2014, knew she had made considerable progress. But it wasn’t until early February that they began to realize the magnitude of her comeback.

“There was a point this winter, when she wasn’t running races, yet but she had some workouts that impressed me,” Burroughs said. “I wasn’t really worried about her ability to get fit enough the last four months, but it was whether her knee could handle the steeple work, especially the water jump.”

They never discussed that—because there was no point—and Constien went boldly into the outdoor season with her goal of breaking the 9:41.00 Olympic Trials qualifying standard. She started training outdoors in March and started her season by running a strong 1500-meter race on April 12 near Los Angeles (she won her heat in 4:12.27). But it wasn’t until May 11—roughly a year after she blew out her knee in Doha—that she ran her first steeple race.

At the Sound Running Track Fest, she ran patiently (with a smile on her face most of the way) just off the lead for the seven-and-a-half-lap race. She then unleashed an explosive closing kick to outrun Kaylee Mitchell down the homestretch and win in 9:27.22—securing her place in the Olympic Trials. That got her an invitation to the Prefontaine Classic, an international Diamond League meet on May 25 in Eugene, where she ran the best race of her life and finished fifth—and first American—in a new personal best of 9:14.29.

That put Constien at No. 7 on the all-time U.S. list. But more importantly, Constien closed hard after Uganda’s Peruth Chemutai had split the field apart en route to a world-leading 8:55.09, the sixth-fastest time in history.

“I’m more impressed by her comeback than she is, and it’s because I think she expected it,” Burroughs said. “It’s not that I didn’t expect it, but it was still improbable. But even now that she’s come back, she’s not impressed with herself at all. After the Prefontaine meet, I texted her about the race, and I got a five-word response—‘Let’s get back to work’—just very businesslike. She’s just dialed in and, to me, that says, ‘My big goal is yet to come.’”

For the last decade-plus, Emma Coburn and Courtney Freirichs have dominated the U.S. women’s steeplechase. They both suffered season-ending injuries this spring (broken ankle and torn ACL, respectively). Their absence leaves the event wide open for the likes of Constein, who is ranked second, and Krissy Gear, who enters the meet at the top seed (9:12.81) and as the defending national champion. But rising stars Courtney Wayment (9:14.48), Olivia Markezich (9:17:36), Gabrielle Jennings (9:18:03), and Kaylee Mitchell (9:21.00) are among several fast, young runners eager to battle for a spot on the Olympic team.

Constien knows she has two just goals to execute: run smart and fast enough to qualify for the finals on June 27, and then do whatever it takes to finish among the top three in that race.

Burroughs believes she’s as fit and as strong as she’s ever been, much improved since 2022, when she finished a disappointing eighth at the U.S. championships (9:42.96) while recovering from Covid. In fact, she’s even much better than her breakout year in 2021.

Over the past several weeks in Boulder, Constien has sharpened her fitness, including a final tuneup on June 12: a robust tempo run on the track with two hurdles per lap, which was preceded and followed by several fast 200-meter repeats. She’s also sharpened her perspective.

“There were definitely some dark times where I doubted myself and I doubted the process,” Constien said. “But I kind of just had to lock those thoughts away and just try to focus on the positive. And it’s really paid off.

“I never gave up when I didn’t have a sponsor and had to figure it all out on my own,” she added. “So tearing my ACL, yeah, that really sucks. That was really, really hard. But a part of me was like, ‘I’ve already done the hardest thing ever’ just by staying in the sport on my own. I look at it like, ‘I am the toughest person out here regardless of that ACL.’”

Reasons to Love Running in New York City

This highly-runnable city has a variety of events, routes, and resources that draw in an active community of runnersThere’s no place like New York City, especially if you’re a runner. Whether you’ve raced multiple marathons or you prefer a mellower pace, you’ll always have a new route to explore, a run club to meet up with, or an event to sign up for.

“Any kind of running experience you want to have, you can have here,” says Dave Hashim, a New York City–based photographer who recently completed the Perimeter Project, where he ran around the borders of all five boroughs.

For Caitlin Papageorge, president of North Brooklyn Runners, part of the city’s love affair with running stems from the way its citizens normally get around.

“New York is such a pedestrian city,” she says. “I think for that very reason, it sets New York up really well for a great running scene.”Ready to experience what New York has to offer? Here’s your quickest path to connection with the city’s broad and diverse running community.

Central Park: No trip to New York is complete without a jog through Central Park. Hashim recommends following the main paved path for a seven-mile loop, but make sure to lap the Harlem Meer, in the park’s northeast corner—it’s an often overlooked but especially beautiful area.

Hudson River Greenway: Stretching 12.5 miles from Battery Park all the way up to Inwood Hill Park at the northern tip of Manhattan, the Hudson River Greenway offers superb views of the Hudson River and nearby parks all along its length.

Roosevelt Island: Get off the beaten path with a four-mile run around Roosevelt Island in the East River. Both Hashim and Papageorge recommend it for its quiet atmosphere (there’s very little traffic), interesting architecture (like an abandoned smallpox hospital), and panoramic vistas of the Manhattan skyline.

McCarren Park Track: Brooklyn’s McCarren Park is a popular spot for runners thanks to its public track. Head here for a sprint workout or a warm-up lap before a longer run—just keep an eye out for obstacles like wayward soccer balls or the occasional ice cream cart cruising around in lane one.New Balance 5th Avenue Mile: The 5th Avenue Mile proves that short distances can attract stiff competition. Elite sprinters battle here each year, and the course itself is a star: Competitors race from 80th Street to 60th Street, passing distinguished institutions like the Frick Collection art museum.

United Airlines NYC Half: This 13.1-mile spring classic has become a destination race for good reason, providing a scenic tour of two boroughs packed with iconic landmarks. Join 25,000 racers on closed NYC streets, from a Brooklyn start, across the Manhattan Bridge, heading up through Times Square, to a home stretch in Central Park.

Al Gordon 4-Miler: This race takes place in Prospect Park, Brooklyn’s answer to Central Park, and honors Al Gordon, a New Yorker who began running marathons in his 80s. While the distance is short, the course showcases the park’s beautiful scenery and includes some hilly terrain for an extra challenge. “I just love being there,” says Papageorge. “It’s underrated.”No More Lonely Runs: Looking for someone to run with? Take a tip from Mallory Kilmer, a seasoned marathoner who started this club to help runners of all experience levels find community in the sport. The beginner-friendly groups gather every Saturday morning.

Endorphins: This nationwide running group has a strong presence in New York City. While the group runs every Monday are a big draw, joining Endorphins also gets you access to online resources like Q&As with running coaches and physical therapists.

Asian Trail Mix: This club’s mission is twofold: Increase AAPI representation in running and get New Yorkers onto the dirt. If you’re itching for trails, join one of the club’s all-are-welcome group runs, which explore the wealth of wilderness areas just a short train ride outside the city.

Front Runners New York: Front Runners is where New York’s LGBTQ+ and running communities overlap, and the group creates a positive, inclusive atmosphere at its weekly Fun Runs. If you become a member, you can also join the group’s coached workouts and triathlon training sessions.

Almost Friday Run Club: Why not start the weekend a little early? Almost Friday is the group to do it with: this friendly club meets every Thursday morning on the Hudson River Greenway for a chill run by the water. It’s the perfect midweek pick-me-up.

New Balance Upper West Side: New Balance’s Upper West Side location—just a few strides from Central Park—will be your go-to spot for running shoes, gear, and advice. Key highlight: The store is equipped with a 3D foot scanner to help you get the perfect fit in your next pair of shoes.

Zac Clark is a real runner and has run a 1:32 half marathon

Grandma's Marathon is just hours away! If you are running any of the races, you are likely feeling a few nerves right about now. You are definitely not alone in that.

Here's some excitement to take your mind off it: a reality star is flying in to Minnesota to take part in the race and taking part in the full marathon!

Zac Clark Got The Final Rose

Lovers of 'The Bachelor' franchise will recognize this star! Zac was the winner of The Bachelorette a few seasons back.

A few months ago, I noticed that Zac was posting a lot of videos about running and even mentioned Grandma's Marathon in one of his posts! He shared he'd be running the race, and he is a very serious runner.  

On Thursday afternoon (June 20th), Zac posted another video relating to the big race, sharing his stats, his goal time and how he is feeling about the big race right now.

Which U.S marathon provides the most prize money to the winner? Here are the top seven

Which U.S marathon provides the most prize money to the winner? This question continuously rings in the minds of some youngsters who dream about running and getting the best time in some of these world events or even breaking records. Just like any other sport, races also offer the best prizes to the winners. Running challenges you with self-control and persistence besides the cash injections provided to the top athletes. Here is a ranked list of 7 U.S marathons with the highest prize money, sourced from factual publications.

Which U.S marathon provides the most prize money to the winner?

According to RunRepeat, the highest prize money offering in the United States is the Boston Marathon, which we will explore in-depth in this article. Nevertheless, every year, the country is flooded with innumerable races, most of which gather teams of participants. Most dared to break their personal while others also won the races.

There might have been cheaters at the Comrades Marathon

An investigation into allegations of cheating at the recent Comrades Marathon is underway, the race organisers have announced.

The Comrades Marathon Association (CMA) had underlined in the build-up to the 2024 event which took place on 9 June, that there would be a zero-tolerance approach towards cheating.

Before the event, over 50 runners were prevented from taking part due to fraudulent entry submissions, some of which involved getting others to achieve the required qualifying time.

The 86km ultramarathon alternates from an ‘up’ route from Durban to Pietermaritzburg – as it was this year – to a ‘down’ version in reverse.

Known as the ‘Ultimate Human Race’, it is hugely popular, with hundreds of thousands of spectators lining the route, national TV coverage, high prestige and big prizemoney.

This year there were 18,884 starters – and 17,313 finishers.

Looking for ‘anomalies or inconsistencies’

But in a statement released on Thursday the CMA said: “The Office has received a number of tip-offs from concerned participants and spectators who have reported several instances of suspected cheating within the duration of the race.

“In addition, the CMA has continued to receive information from athletes and clubs regarding the submission of fraudulent qualifying information.

Ann Ashworth, the CMA Race & Operations Manager, stated that while she is aware of various social media posts allegedly exposing several athletes of cheating at the event, the CMA has yet to communicate the full and final results of its investigations to KwaZulu-Natal Athletics and has not yet publicly identified those athletes whom it suspects of cheating.

The statement continued: “We are currently working through the full set of electronic results provided to us by FinishTime with a view to identifying any anomalies or inconsistencies within the results.

“Our Office is also working through data which suggests that several athletes missed the non-disclosed (or secret) timing points along the route, the purpose of which was to identify runners who engaged in course cutting. All inconsistencies will then be compared to any photographic evidence available.”

Issue with first timing point

Ashworth has also indicated that the CMA is aware of a problem which occurred at the first timing point (at approximately 5km) and assures athletes that the absence of a timing reading at this particular point is not necessarily indicative of course cutting.

The statement concluded: “The CMA hopes to conclude its investigations over the next few days after which the names of all race day cheats will be provided to KwaZulu-Natal Athletics for disciplinary action.”

Kids’ Athletics helps to make Kakuma Refugee Camp a home

What does home mean to you? Home can be a place, a sense of belonging or a feeling of happiness. For refugees at the Kakuma camp and Kalobeyei, home could easily be a Kids’ Athletics gathering.

On the early morning of 25 April, the Kalobeyei Sports Complex within the refugee settlement came alive, buzzing with athletics activities. A total of 125 young people from five schools took part in the Kids’ Athletics event, held as part of a four-day Kids’ Athletics workshop.

In collaboration with World Athletics, the workshop was held in Kakuma Refugee Camp and Kalobeyei integrated settlements in north-western Kenya as part of the larger Athletics and Education programme implemented by AHEEN (African Higher Education in Emergencies Network). AHEEN, a network of African institutions, aims to keep young people that are in refugee communities in school and education, informed by principles of physical, social, cognitive and emotional wellbeing and sports science. On board for the workshop were UNHCR and Youth Education and Sports (YES), a refugee-led organisation that supports the development of sport and education for young people in the refugee context. Based in Kakuma, YES is a member of the AHEEN network.

Following the workshop, 23 teachers from four refugee schools and one from the host community applied their learning and delivered a fun event for the children. They were assisted by the U20 Athlete Refugee Team, a team supported by World Athletics as part of the AHEEN Athletics & Education programme.

“As the most universally accessible sport, it is vital that we reach down to the grassroots level to children across the globe to get them inspired about athletics. This is especially true in reaching youth who are displaced or in difficult situations outside of their control. Our Kids’ Athletics programme is the perfect vehicle to enable this by providing the flexibility we need to work with communities like the Kakuma Refugee Camp,” said World Athletics President Sebastian Coe.

“Taking Kids’ Athletics to these settings means it becomes much more than a sport programme. With a holistic approach, it combines social, emotional and mental elements to promote a sense of wellbeing, and this is at the heart of our project in the Kakuma Refugee Camp. This is what Kids’ Athletics stands for.

“There can be no doubt as to the importance of Africa to our sport. The depth of athletics talent on the African continent is unparalleled. It is therefore our duty as the global governing body of athletics to implement programmes like Kids’ Athletics to ensure that every child – including those who find themselves in refugee camps such as Kakuma – is offered the same chance to reach the highest echelons of our sport.

“World Athletics will always promote our sport in Africa through grassroots outreach, the development of sporting infrastructure across the region, and the hosting of athletics events.”

Barbara Moser-Mercer is coordinator of AHEEN and designer of its Athletics & Education programme. She is also a visiting professor at the University of Nairobi.

“The community showed up in the stadium and there were many more kids who had wanted to participate. This bodes well for the future expansion of the programme,” she said, reflecting on the workshop and Kids’ Athletics event.

“Both the teachers/coaches and the kids demonstrated incredible engagement and showed us just how crucial sport is for wellbeing, especially in fragile refugee contexts. World Athletics and AHEEN collaborated on the delivery of the Kids’ Athletics workshop and made considerable effort to adapt the programme to the refugee context, ensuring that all the activities fit and met the needs of the local community.”

For Catherine O’Sullivan, Kids’ Athletics Senior Manager at World Athletics, the workshop reinforced the importance of the programme and the work that has been done during the past few years.

“It was heartwarming to see Kids’ Athletics being applied in this setting, bringing positive experiences and smiles to children and young people living in very challenging conditions,” she said.

At the end of the event, food was shared, certificates were awarded, plenty of photos were taken and celebrations were had. The four days impacted heavily on teachers, children and the communities they came from. Athletics brought a positive experience and smiles to children and young people living in extremely challenging conditions. Athletics made them feel at home.

A century since Nurmi set 1500m and 5000m world records in one evening

Paavo Nurmi was the first and Said Aouita is currently the last man to have held the 1500m and 5000m world records at the same time*.

When Aouita achieved the feat, in the European summer of 1985, there were 27 days between the Moroccan’s 13:00.40 clocking for the longer distance in Oslo and his 3:29.46 metric mile in Nice.

When Nurmi became the first to accomplish this rare world record double, in Helsinki 100 years ago, the interval was a mere 65 minutes and 35.6 seconds.

That was the precise gap between ‘Peerless Paavo’ crossing the finish line in the picturesque sylvan setting of the Elaintarha Zoological Gardens Sports Ground in the 1500m and then the 5000m on the momentous evening of 19 June 1924.

It’s a measure of how huge a phenomenon the enigmatic Nurmi happened to be.

It’s the distance running equivalent of Jesse Owens’ Day of Days, when the great man notched four world records – six, with metric equivalents – in the space of 45 minutes at Ann Arbor, Michigan, in 1935.

Olympic dress rehearsal

The gap between the start times of Nurmi’s two races at Elaintarha in 1924 was actually 55 minutes; the 1500m set off at 7:05pm and the 5000m at 8:00pm. This was to replicate the schedule for the finals of each event at the Olympic Games in Paris the following month.

Nurmi proceeded to emerge victorious from both events in the pressure cooker of Stade Colombes in Olympic record times. He then claimed three more golds, with individual and team cross country victories and success in the 3000m team race.

To coincide with the 2024 Olympics in the French capital and the centenary of the 1924 Games in Paris, with the assistance of World Athletics Heritage, Nurmi’s record Olympic track and field haul of five golds from a single Games is on display in an exhibition entitled D’or, d’argent, de bronze - une histoire de la medaille Olympique at the museum of the Monnaie de Paris on the left bank of the Seine.

The Phantom Finn

Meanwhile, the land of perhaps the most ardent track and field followers can celebrate the anniversary of the first of the supreme Flying Finn’s finest hours: Nurmi’s wondrous world record double amid the birch and pine trees of the Elaintarha Sports Ground.

At that time, six days past his 27th birthday, Nurmi had established himself as the planet’s preeminent distance runner, having assumed the mantle from his boyhood hero, Hannes Kolehmainen, who completed a hattrick of Olympic golds in 1912, at 5000m, 10,000m and cross country.

Whereas the affable Kolehmainen was regarded as the smiling Suomi star of the Stockholm Olympics, the taciturn Nurmi was seen as the unsmiling Finnish crown prince of distance running.

He had endured a tough upbringing in the south-west of the country, leaving school at the age of 12 after his father died to haul goods up the steep slope to Turku railway station as a delivery boy. He used the trams of Turku as his pacemakers, and walked and ran for hours in the surrounding forests.

“Nurmi was enigmatic, sphinx-like, a god in a cloud,” wrote Norman Harris and Ron Clarke in The Lonely Breed. “He was stern and silent, with uncompromising self-discipline and white-hot ambition, bearing the closest possible resemblance in athletics to Napoleon Bonaparte.”

By 1924, the ‘Phantom Finn,’ as the Greta Garbo of the track was dubbed by the press, had claimed three of his nine Olympic gold medals and set six of his 22 world records. At the 1920 Olympics in Antwerp, he succeeded Kolehmainen as 10,000m champion – his ageing idol stepping up in distance to win the marathon – and also won individual and team cross country golds.

“The injury was a bad thing”

When the punishing timetable for Paris was published, the Finnish athletics authorities chose the US-based Ville Ritola as their main man for the 10,000m and omitted Nurmi. The reigning champion requested a place but was asked to run behind Ritola for second place, to save himself for the 1500m and 5000m.

When Nurmi refused, he was offered a slot in the 800m instead. He declined that offer too.

Amid the controversy, Nurmi injured a knee when slipping on ice in a 7km cross country race. He had to rest for two weeks, then walk with his leg straight for several more weeks, pummelling away on a boxing punchbag to maintain some fitness.

Rumours spread that he might not be fit for Paris but, at his insistence, the 1500m and 5000m races were arranged with an hour of each other at Elaintarha. Nurmi wanted to show that he was ready for the mighty challenge in the French capital.

First came the 1500m. The world record stood at 3:54.7, set by Swede John Sander in 1917, though Nurmi had run quicker (3:53.0) en route to his mile record of 4:10.4 in Stockholm in 1923.

It was Nurmi’s want to burn off the opposition with a fast opening lap and he set off with a split of 57.3 on his way to an undisputed world record time of 3:52.6.

There were no signs of fatigue in the 5000m. Nurmi opened with a lap of 65.0 and closed with 62.7. His finishing time was 14:28.2 – a staggering 7.2 seconds inside the global mark he had set in Stockholm two years previously.

“He seemed to be venting anger stored up from the injury,” wrote Harris and Clarke, who knew a thing or two about world record breaking.

It was put to Nurmi that the injury had been a blessing in disguise, that the enforced rest had done him good. “No, not at all,” he angrily replied. “The injury was a bad thing.”

It was a bad thing for Nurmi’s rivals that he arrived in Paris fully recovered and fully firing. Nothing could stop the Phantom Finn from ghosting into the Olympic record books.

1964 Olympic 5000m champion Bob Schul has died

We are deeply saddened to hear that Bob Schul, USA’s 1964 Olympic 5000m gold medallist, died on Sunday (16) at the age of 86.

As well as his Olympic success, Schul set a world best for two miles and was a US record-holder for 5000m and three miles. He remains the only US runner to have won the Olympic 5000m title and was inducted into the USATF Hall of Fame in 1991.

Schul was born in West Milton, Ohio, on 28 September 1937 and he took up running while at school. Despite his early career being impacted by an asthmatic condition, he went on to become a 4:34 high school miler and at collegiate level he ran for Miami University in Oxford, Ohio.

He then served in the US Air Force and was introduced to Hungarian coaching great Mihaly Igloi, who was last year honoured with a World Athletics Heritage Plaque.

He spent the next few years being coached by Igloi as part of the Los Angeles Track Club, which also featured athletes such as Laszlo Tabori, Jim Beatty, Jim Grelle and Max Truex.

Schul secured his first major medal in 1963, claiming 5000m bronze at the Pan American Games. The following year, he improved the US 5000m record by seven seconds to 13:38.0 and set a world best for two miles of 8:26.3.

His Olympic triumph came a couple of months later. Schul went into the 5000m final in Tokyo as the world leader and with a superb sprint finish he secured top spot there, too – getting gold in 13:48.8 ahead of Harald Norpoth of Germany and USA’s Bill Dellinger.

Schul had been in fifth place at the bell, with the race led by Michel Jazy of France. Schul was boxed in but found a gap with 300 metres to go. Despite racing on a rain-soaked cinder track, Schul ran 38.7 for that final 300 metres to take him to the title. He won by 0.8 seconds.

“What comes to mind is I was ready,” he told Karen Rosen during a 2019 interview for TeamUSA.org. “My workouts were fantastic. Nobody else did the workouts I did.”

Reflecting on the race in Tokyo, he added: “When we were in the last lap, coming around the turn, everybody was still there – there were probably 10 people. I got boxed in. I couldn’t get out, so I kept moving to the right a little bit, every step I took, and I forced the guys to go wider. 

“Finally, I was free, but Jazy was way out there.” 

In the end, Jazy – nor any of his other competitors – could respond to Schul’s ferocious kick.

In 1965 Schul set another US record, clocking 13:10.4 for three miles, but then a knee injury took its toll.

Following his own competitive career, Schul went into coaching and continued to run in masters events.

Inaugural Olympic mass marathon reveals stylish finisher medals

For the first time in Olympic history, the host city, Paris, is hosting a mass participation marathon on the evening of Aug. 10, the eve of the women’s Olympic marathon. On Wednesday, the finisher medals for the Marathon Pour Tous (Marathon For All) were unveiled, and they are stunning.

The Marathon Pour Tous (Marathon For All) medal features the official Paris 2024 Games logo on the front, along with the logo of the race sponsor, Orange Telecommunications, with the date of the race (10.08.24) engraved on the bottom. The back side of the medal has a maze-like design of the numbers 42 and 24, representing the marathon distance and the 2024 Paris Olympics, with “finisher” engraved at the bottom. Each medal weighs 150 grams, and measures 85 mm in length and 77 mm in width.

The identity of the medal designer has not been disclosed, but personally, I think the Marathon Pour Tous organizing committee hit the ball out of the park with this design. It’s elegant and thoughtful and creatively symbolic of a marathon at the Olympic Games. Runners who finish the race on Aug. 10 will get to proudly wear these medals after completing the 42.195 km race and crossing the finish line at Les Invalides.

This will be the only event in Olympic history open to the general public, offering “amateur” athletes the chance to run a marathon on the same course as the official events. Entry tickets were awarded to participants who successfully completed various challenges, including beating Eliud Kipchoge in a 5K. There are currently 20,024 runners registered for the Marathon Pour Tous.

Orange Telecommunications, the official race sponsor, expressed pride when unveiling the official medals on social media. “We are proud to unveil the official medals of the #MarathonPourTous of Paris 2024. Whether it’s the 42.195 km or the 10 km format, finishers will receive one of these medals to immortalize what could well be the race of a lifetime.”

The Marathon Pour Tous will start at 9:00 p.m. at Paris City Hall and follow the same route as the men’s and women’s Olympic marathons. This nighttime race is designed to reduce the impact of summer temperatures, which have historically reached near 35 C in early August. For those fortunate enough to secure a bib, this race will be a celebration of the Olympic Games and the vibrant city of Paris, offering a once-in-a-lifetime experience to run on the same course as the world’s best.

How to Find Your “Sweet Spot” Race Distance

Expert advice for focusing on your best event to maximize your running potential.Ever notice that some runs and races are more satisfying than others? These workouts aren’t necessarily the easiest runs or even the ones that are the most fun. Instead, they’re fulfilling because the distance feels challenging, but doable. You collect your medal and walk away thinking, “I bet I can do even better next time,” rather than, “thank goodness that’s over.”

If you have already clicked with a specific distance, you may have already found your running “sweet spot,” or the race length that fires up your inner athlete and gets you training for your next PR. But if you’re new to running or haven’t yet hit your racing stride, some experimentation and a little self-reflection will help you determine where to focus your time and effort when registering and training for events. To help you land on your sweet spot (and figure out what to do when you get there), we chatted with a few run coaches who have worked with athletes of all levels of experience and race preferences. Here’s what you need to know. 

What factors determine your sweet spot race distance?

Before you declare yourself a 10K devotee or commit to running a marathon in every state, give yourself adequate time to build a personal relationship with running and experience different races. 

“I don’t know if there’s really a set amount of time required to figure this out,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing, tells Runner’s World. “Some people run for years before determining what distance is their sweet spot. For others, a certain distance immediately speaks to them. If you’re new to running, I’d say give yourself at least six to nine months to build some running fitness, try a few distances, and go from there.”

As you rack up the miles and try different races on for size, it can be helpful to keep these factors in mind: 

Fitness and Experience

“Your current level of running fitness should be an important part of the calculus in determining what race distance is best for you,” Forsman says, noting that shorter distances like 5K and 10K, while they present their own unique challenges, are generally more beginner-friendly than half marathons and marathons. 

You may find that, even as a newbie, these shorter distances enable you to make noticeable progress that’s reflected in your race times. These wins are valuable, as they can keep you engaged and motivated. 

Schedule and Lifestyle

Anyone who’s trained for a marathon or ultramarathon will tell you how all-consuming it can be. Some people have the necessary bandwidth or a flexible schedule. Others have the support and resources to fit training between competing priorities, like work, family obligations, and social events. But if you simply don’t have the time and energy to train for a specific distance, it’s probably not your sweet spot.“You should fit running in and around your life and not life in and around your running,” Todd Buckingham, Ph.D. exercise physiologist at PTSportsPRO in Grand Rapids, Michigan tells Runner’s World. “We do this because it’s fun. We do this because we want to push ourselves. But hopefully not to the extent of alienating friends and family. You need to find a distance that will work with your life.” 

Location

If you train outdoors, you will always contend with temperature, climate, and terrain. Therefore, where you live will likely play a role in determining your sweet spot, Will Baldwin, USATF and VDOT-certified running coach in Flagstaff, Arizona tells Runner’s World

“If summer temperatures soar, focusing on local 5Ks instead of marathon training will be much more manageable,” Baldwin says. Of course, you can beat the heat by logging miles before or after sunrise, running on a treadmill, but workarounds often require extra planning and schedule adjustments. The same goes for training in frigid, icy temps.

In some cases, your zip code may present an advantage, as year-long temperate weather and extended daylight hours open up more opportunities for longer outdoor training runs. 

“And if there’s a fantastic trail system nearby with plenty of races, it’s the perfect chance to test those trail-running skills and have some fun with it,” Baldwin adds.

Past Performance

Your race history is a clue to where your natural talents lie, which can help inform your sweet spot. “Genetics do play a role,” Buckingham says. “Some people have the diesel engine where they can just go all day long, but they can’t go any faster…other people are really good at short distances but struggle at long distances.” Buckingham and Baldwin recommend checking out online tools like the VDOT Running Calculator, which uses one race distance time to determine your estimated time for other distances. Runner’s World also has an easy-to-use race time predictor. Say, for example, your half-marathon PR is 2:10. The calculator uses this information to suggest an exhaustive list of predicted race times, including a 58:40 10K. However, if your 10K PR is actually 56:10, you may be better suited to the 10K. 

“Athletes can use this tool to see which of their PRs is the most distinguished for each distance, helping them determine their ideal race distance,” Baldwin says. 

You can also garner a lot of information by participating in local races and looking at race results. “See where you finish in relation to other people your age and sex because that will probably tell you just as well,” Buckingham says. 

Injuries

“I think it's important to consider any aggravations and injuries you’ve incurred,” Forsman says. “Running is a high-impact sport that generates about three to seven times your bodyweight in impact force per foot strike. If you have [had] a number of injuries in your recent or distant past, shorter distances like the 5K or 10K may make the most sense. Conversely, if you’ve never had any running-related injuries and your running fitness level is high, a longer distance might work great for you.”

Your Happiness and Enjoyment

Do you notice that some races are simply more fun than others? Pay attention to those gut-level feelings, even if they contradict all of the other data you’ve collected, Baldwin says. 

“When figuring out an athlete’s ideal race distance or their sweet spot, I love to start with what excites them the most,” he says. “Even if someone shines in a 10K or half marathon, their heart might be set on the full marathon. Passion is often the fuel source of consistent training, so tapping into that excitement is really important.”How do you level up in your sweet spot race distance?

Once you find your sweet spot, you may need to make some adjustments to your running routine because a training program should be tailored to your upcoming event, if you plan to race.

“If you’re currently running a few easy miles a few times a week but really want to run a fast 5K, you’re going to need to inject some ‘quality,’ like tempo, intervals, and hills, to develop strength and speed,” Forsman says. “If you want to simply tackle a longer distance like a half or full marathon, you’re going to need to gradually add some more miles into your training to build stamina and endurance.”

Focusing on one distance also allows you to fine-tune your fueling and hydration strategy, especially if you opt for longer distances. “If the event we’re training for is going to take us over 90 minutes to complete, we have to start talking about and practicing fueling. We’ll need to incorporate either some liquid fuel or energy gels to help us finish the race and utilize all of our fitness,” Baldwin says. “It’s an added expense to have fuel for all of the important long runs and races, so it’s also something to consider when choosing your ideal race distance,” he adds. 

Are there downsides to sticking with one race distance?

It can be rewarding to climb the ranks in sweet spot events, but the experts caution against getting too “stuck” in your sweet spot. 

“You should definitely be mixing up the types of races you do,” Baldwin says. “It’s common for a marathon runner to come to me who has been stuck at a certain level for years. When I go back through their training history, they almost always have been doing only marathons for several years in a row. They’ve neglected the shorter races, speed work, and their leg turnover.” Baldwin explains that training at different paces engages different energy systems, and temporarily focusing on shorter, faster distances can improve your speed and efficiency, even on slower endurance runs. 

The same concept applies to runners with a shorter sweet spot. “If shorter distances like the 5K or 10K are your thing, there’s still utility in tackling longer distances. Training for a longer distance can help you better manage fatigue in the latter stages of your 5K or 10K,” Forsman says. 

Plus, you could miss out on what got you hooked on running in the first place. “Professional athletes have to specialize and really just focus on one event because that’s how they earn their livelihood. But the average runner should have fun with it,” Buckingham says. “If you have fun doing one race distance, that’s fine. But don’t be afraid to jump in the local 5K if your friends ask you to join them.”  

Four super-speedy half-marathon workouts

These short but suffer-inducing sessions will have you charging to a PB with speed to spare.

Most of us would much rather bask in the sunshine with family and friends than hit the pavement for lactic-inducing, leg-burning repeats. However, to crush those speed goals, we need to squeeze in some tougher workouts. Luckily, these challenging sessions can be tweaked to fit your needs and abilities, and deliver a powerful punch without eating up all your popsicle-munching, beach volleyball-playing time.

When it comes to threshold pace, imagine the speed you’d hold for an hour-long race, or a bit faster than your half-marathon pace. If these training sessions seem too daunting or you are short on time, feel free to adjust by lengthening your recovery time and running fewer repeats.

Quick and punchy intervals

Option A

Warm up with 10 minutes of easy running.

Run 3-5 repeats of 4 x 1K at threshold pace, with 2 minutes of easy running between intervals for recovery.

Cool down with 10 minutes of easy running.

Option B

Warm up with 10 minutes of easy running.

Run 2 x 3K at threshold pace with 2 minutes of recovery between intervals.

Cool down with 10 minutes of easy running.

Speed progression

Warm up with a super easy 5-minute jog (your progression run begins at a very slow pace, so you can skip the warmup on this one, if you prefer).

Run a 10K progression run, starting with an easy pace and finishing at threshold pace. There are no hard-and-fast rules for this workout, so feel free to tweak it according to how you’re feeling and how hard you want to run. Just make sure you’re gradually getting faster as you run—you can judge this by either pace or effort.

Cool down with 10 minutes of very easy running.

Strong and steady

Slide this workout in when you want to do something challenging, but don’t want to completely drain the tank.

Warm up with 5-10 minutes of very easy running.

Run 8K steady state at marathon pace. This can be done by time or by effort, just aim to keep it consistent throughout. (If it’s a warm day, you may run more slowly than your ideal pace, and that’s OK.)

Cool down with 5-10 minutes of very easy running.

Follow any of these harder sessions with a very easy running day or a rest day, and make sure to hydrate before, during and after your workout, especially in warmer weather.

To Fight Midlife Blues, Try Mastering Something Difficult

How is it possible to become good at something when you’re already far behind and time isn’t on your side?

That was the question pressing against my brain in April 2018. I was four months shy of my 47th birthday and had just completed my first obstacle-course racing competition, something called a Spartan Race. My age put me at the rock bottom of the well-known U-shaped curve of life happiness, bracketed on either side by younger and older adults. I was content enough, but my days were clouded by sameness—the same work routine, same circle of friends, a narrowing of interests skewed to my competencies.

Trying to interrupt my midlife slump with this race was predictable, I suppose. What happened to me after that day was not.

As an unathletic desk jockey glued to my screens, training for the competition seemed like a way to fight back against inertia and a body heading past its prime. Obstacle-course racing combines endurance running in often difficult terrain with military- and hunter-gatherer-styled obstacles: crawling under barbed wire in mud, lugging heavy sandbags up mountains, climbing ropes, scaling walls. You even throw a spear. A version of the sport will be included in the 2028 Olympics as part of the modern pentathlon.

As someone who’d chosen bowling to fulfill my university’s physical education requirement and earned the nickname “Bones” in junior high for her physique, my goal was simple: Finish and don’t die. Then I’d go back to my sitting and screens, with my race T-shirt tucked in the drawer—a sartorial red sports car to don when midlife seemed bleak.

But in the days after crossing the finish line—a middle-aged athletic nobody who fell 10 feet off a rope during the competition into a crumpled heap of humiliation—all I could think about (apart from how much every part of me hurt) was: When can I race again? And how can I get better—a lot better?

I’d taken my first step on the road to mastery—a journey that has been profoundly humbling, and one that I’ll likely never finish. 

I n today’s culture, we celebrate “life hacks” and shortcuts to good health and happiness, whether through supplements, fad diets, five-minute workouts or the short-lived dopamine hit of social media likes. In the workplace, completing goals by setting and achieving KPIs (key performance indicators) often determines our professional value. These expectations can make it difficult to start something new and hard in midlife, when we tend to gravitate toward what we’re already good at and the rewards that come with completing it. 

At first, I certainly fell into this mindset. Closing in on age 50, “mastery” seemed vaguely absurd. Haunting me was the much-discussed 10,000-hour rule popularized by Malcolm Gladwell in his book “Outliers,” where he suggested that it usually takes that much specialized practice to become an expert in a discipline. Even with two hours a day of training—if I could manage that with a full-time job and loads of middle-aged responsibilities—it would take more than 13 years to hit the mastery mark. I’d be 60. Mastery, I felt, was a journey for those who start young.

But my experience and research over the past six years show that I was wrong to see the challenge in such stark, age-bound terms. As I discovered, pursuing something difficult at any age can have profound benefits for health and happiness, even if you never become a master or an expert. 

Becca Levy, a professor of epidemiology at Yale, examined data from one of the country’s most detailed studies of growing older, the Ohio Longitudinal Study on Aging and Retirement, and overlaid it with mortality data. She found that older people with more positive perceptions of aging live 7.5 years longer, on average, than those who are less positive.

One factor believed to fuel this longer lifespan is a “will to live,” which can include pastimes that excite and push us. This doesn’t mean we should be occupied all the time. There’s a lot of creative and mental good to be gained from putting down our smartphones, turning off the TV and letting the mind wander. But chronic boredom and a general lack of purpose have been correlated with anxiety, depression and risk of making mistakes. 

That feeling began creeping into my life before I discovered obstacle-course racing. But humbling myself among younger people in gyms, training nearly every day no matter how busy or tired, having the goal of racing in new places (like the Arabian Desert)—it has ignited in me a renewed will to live. I am constantly learning, relearning and unlearning.

I am also constantly having to be OK looking dumb.

The Greek Stoic philosopher Epictetus mused that if you want to improve at something, you need to “be content to be thought foolish and stupid.” I’ve channeled his wisdom, flailing about on playground monkey bars as impatient children commented on my technique and their amused parents (my peers) watched. Neighbors can see me crawling around my backyard like a wounded animal, performing mobility exercises with stiff middle-aged limbs. 

I have felt the sting of finishing races almost dead last, and I once quit a competition midway because I was too cold. I’d never quit anything in my life until that point. Showing up at my gym the next day with everyone else clad in their finisher T-shirts felt like not getting invited to prom.

On the other hand, it’s very hard to be bored slithering under barbed wire in mud, hurling spears and learning to pull yourself up a 17-foot rope. And with improvement has come a mental shift to believe the file labeled “me” isn’t finished—that I can still add to it. 

These benefits are available on a variety of fronts as we age. The Seattle Longitudinal Study, started in 1956, is one of the most comprehensive research projects on how we develop and change cognitively throughout adulthood. Among its key findings: Some abilities, such as word skills, may increase into our 60s and beyond, particularly for women, while others, such as spatial abilities—think assembling furniture or reading a map—hold up into our 80s for men. That’s a lot of opportunity for later-in-life learning and journeys of mastery.

Here’s the thing about trying to achieve mastery later in life: You may not reach your destination. And I’ve come to believe that’s a good thing. Because unlike the enjoyable activities we pursue that have definitive endings—taking a walk, eating a great meal, going on vacation—training to get good at something hard is ongoing, incomplete. And that’s the beauty of it: There’s always something to look forward to.

Regardless of what you’re trying to master—fly fishing, chess, pickleball—experts say that regular movement of some sort is critical for maintaining the physical and cognitive health you’ll need. Starting a new exercise program, particularly in midlife, when noticeable decline often begins, “can really interrupt the pace of those not-good changes, those negative changes, and turn them into positive changes,” says Steven Austad, senior scientific director for the American Federation for Aging Research. New research, he adds, shows “physical activity is one of the best ways to avoid later-life dementia.”

Six years have passed since my first race. After some 4,000 hours of practice, I’ve advanced on the five-stage “Dreyfus model” of skill acquisition from “novice” to “advanced beginner” to “competence.” I now race competitively in my age group and have under my belt 19 top-three podium finishes and two world championship competitions. Some days, when everything is clicking, I may even touch the fourth stage of proficiency.

It’s a far cry from childhood, when I cowered behind my best friend during dodgeball and warmed my school’s bench in soccer games. Longevity is never guaranteed, but I’ve made strides to keep functioning independently as I age—lifting my suitcase into the airplane’s overhead bin, hiking three miles in snow if our car breaks down. I’m also more confident off the racecourse. Not long ago, I took a job with a tech start-up where I’m one of the oldest employees. Younger workers teach me about AI; I took a crew of them on their first Spartan Race.

Admittedly, I’m still coming to peace with the idea that I’ll never reach the final stage of “expert” at this sport I now love. I’ve met people who are experts: They possess natural talent I don’t, or have spent time training that I probably can’t at this point. There remain obstacles I fail during races more than I’d like; now that I’m 52 years old, I don’t know if that will change. 

These reminders of my limitations and mortality are what’s been most humbling about the experience. But “never finished” may be the best medicine when life seems to be making a turn toward endings. I interviewed a woman in her 80s nicknamed “Muddy Mildred” who ran obstacle-course races. How far can I get with the time that is left to me?

1. Intrinsic motivation gets you farther than extrinsic motivation. Motivation from external factors—money, a promotion, a medal—can be short-lived. “I can probably get someone up from the couch to run a 10K if I give them enough money,” says Chad Stecher, a behavioral health economist and assistant professor at Arizona State University. “But after that 10K, unless I provide additional incentives or support, their physical activity won’t persist.”

Instead, look for a pursuit where you are motivated to engage because of personal satisfaction or a deeper drive. One place to start: childhood. What did you want to be or do when you grew up, but it hasn’t yet happened? My experience of being a gawky kid still drives me.

2. Cultivate a “growth mindset.” Believing your success is tied more to hard work than innate talent is critical on the mastery journey. The well-known Stanford University psychologist Carol Dweck talks about one Chicago school’s unorthodox but effective grading protocol, where instead of a failing grade, students would get a “Not Yet.”

You’re not going to become a good diver without landing a lot of belly-flops, or a competent fly-fisherman without the line occasionally getting wrapped up in a tree. It doesn’t mean you won’t get there; it just means you haven’t gotten there yet.

3. Locate edges and equalizers. Crystallized intelligence—your stored-up body of wisdom—can make age a secret weapon. The older you are, the more you’ve tried, failed, succeeded and learned. Draw from that bank. I can’t rely on a 25-year-old body to perform well, so I’ve turned to information: intel on gear, clothing, weather, hydration, terrain, sleep.

“When you’re older, you can see the bigger picture more than you could when you were 17,” says Alex Hutchinson, bestselling author of the book “Endure.” “It’s really easy to get excited about big goals, but to actually achieve them takes patience to take care of details, patience to stay on track when obstacles arise.”

4. Prioritize what’s essential. You can’t hack your way to mastery. It takes time and the “disciplined pursuit of less,” as Greg McKeown explains in his book “Essentialism.”

To include obstacle-course racing in an already full life, I trimmed my Instagram feed to mainly follow accounts helping me learn about the sport. After analyzing how much of my workday was spent in inefficient, hour-long, weekly one-on-one meetings, I cut most of them back to 25 minutes and set clear agendas. I declined all social invitations that weren’t from my closest friends and stepped away from many boards I served on. With every “no,” I got back a few more hours to devote to this new journey.

5. The mastery journey can be never-ending. And that’s fine. Finishing only that first race would have given me short-lived bragging rights and an awesome social media photo. But then it would have been over—extinguishing a source of meaning in my life.

It wasn’t until I firmly entered the realm of “never finished” that I realized how electrifying it could be. Which sure feels like a far cry from being stuck at the bottom of a U curve.

This Runner Learned the Importance of Easy Days After Trying to Train Hard for Too Long

“Running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me."

I played sports (baseball, basketball, lacrosse) growing up, but running was always used as a form of punishment. I didn’t understand the people who “enjoyed” running or would willingly run. I also didn’t want anything to do with running because I was too scared to lose any of the muscle I worked so hard to put on. (I picked up weightlifting in college.)

That’s when running became the perfect escape for me physically and mentally. Some of my best thoughts came from mid-afternoon runs around the suburbs of Irvine, California. While I realized that I wasn’t cut out for med school, I will say that my personal statement would have been a lot worse had I not gotten some creative inspiration on my runs.

When I first started running, I didn’t really know how to run—so I downloaded the first (good) app I could find—the Nike Run Club app. I really liked it because they had in-app coaches to help guide you through the run, plus tips on how to gauge my intensity proved helpful.

Prior to that, I would just run as fast as I could for three to four miles with zero periodization on a day-to-day or week-to-week basis. I didn’t do any races, but I did a self-imposed “5K every day” challenge in November 2020. The goal was to get faster by the end of November. I went out and ran a 5K every day at max effort, expecting to get faster by day three. Instead, I had a pretty big regression, so it wasn’t the best training method for me. 

I think most beginners think that doing more of the same thing will get them to become better, when in reality periodization is what actually compounds progress the most. I thought I needed to be running at a high intensity daily. It took me two years until I realized that I only needed a few max effort sessions per week, and to simply focus on making my hard days hard and easy days easy. 

I’ve also noticed that many former high school/college athletes get into running and their biggest Achilles’ heel is making easy days just as hard as hard days, and I totally get that. Running three miles at a 10-minute pace when I know I can be cooking some sub-seven-minute miles is not something my brain nor body were used to when I started.

In 2020, I decided to run an impromptu half marathon, which was my proudest running moment. To the Allen who had never hit double-digit mileage in one run, 13.1 miles was simply a mythological number.

For that run, I hadn’t followed any real training beforehand, nor did I have any gels or water (biggest mistake I made that day). It was just me, my phone, some AirPods, and my new bright orange Nike AlphaFlys. Needless to say, my first half marathon ended with me cramping and locking up outside of the Chipotle that was less than a mile from my house. I wouldn’t run more than 10 miles again until March 2022. 

I almost entirely stopped running in April 2021 when I got back to the gym. However, running found me again when I signed up to participate in the Birthday Series’ 131-mile Relay Race from Montauk, New York to Times Square in June 2023. I ran 25 to 30 miles in the race. I went from running ten to 20 miles a week inconsistently (from March to May 2023) to 50-plus miles a week later that summer. 

Most recently, this past April, I ran my first marathon—the Big Sur International Marathon. I was doing well and on target for a 3:15 marathon until my entire body started cramping at the end of mile 22 and my split went from a 7:30 pace to a 15-minute pace. I remember getting to a 1.5-mile enclave (from mile 23 to 24) and that was the longest 1.5 miles of my life. 

Those miles were never ending, which was such a juxtaposition since the miles before it felt like they were just breezing by. I remember fully stopping and thinking to myself: “I might have to lie down in this bush,” because my legs were writhing in pain from the cramps. 

At the peak of training for that marathon, I was running five days a week in Central Park and logging 50-plus miles on the rolling hills, but this still wasn’t enough to get me fully acclimated to the rolling hills of Big Sur!

But, I am definitely ready for more races in the future. I plan to run Big Sur in 2025, as I will be seeking some redemption, but I’d also like to do shorter races in between.

At this point in my life, I enjoy yoga, Pilates, running, powerlifting, and bodybuilding. Overall though, running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me. For that, I’m grateful!

But then things changed when I didn’t have a chance to go to the gym in 2020, so I finally gave running a chance. I was also caught in the post-grad bubble of despair, and I wasn’t sure where my life was heading, so running seemed like a good way to pass the time. 

My entire undergrad experience was defined by pre-med courses and a little more than 2,000 hours of sports medicine internship. Naturally, applying to graduate/medical schools was the obvious choice, but really I was applying because it was the only socially acceptable form of procrastination. (A pretty poor use of time considering some of the med school applications felt more like a job than the jobs I was working.) 

During that time, I had lost two part-time jobs: demoing energy drinks at various gyms around Los Angeles and modeling. So, I was back living at home with no job, spending some 10 hours a day (wish I was kidding) on trying to craft the perfect personal statement for my med school application. I really just needed to do something for my body.

These tips have made my running journey a success:

1. Take it easy

I never liked running up until a few years ago, because I always equated “running” to “sprinting” because that was the punishment we had if we missed too many free throws in a game or missed a ground ball during lacrosse practice.

It was when I joined a run club a year ago that I realized running is not just sprinting, and can be an enjoyable, social activity with or without the presence of others.

2. Be okay with failure

You can do everything correctly during training and still not get the desired results. The benefit of running is that you can make mistakes without any major or lasting consequences. You can then try to apply that philosophy to other areas of your life. 

3. Develop an athlete mentality

Whether or not you were an athlete growing up, the deal you make with yourself when you start running is that you become an athlete. If you want the opportunity to improve then you must start treating yourself with respect—like with good nutrition, rest, and health check-ups. Whether you want to run faster, further, more frequently, or just be able to start running at the drop of a hat, you need to give your body the respect it deserves, because running can quickly expose the holes in your health. 

4. Invest in good shoes

Get a decent pair of shoes that can handle lots of mileage. Don’t get the most expensive shoe you see online thinking it will make you a better runner—because while it might feel that way, those effects are inflated. 

5. Enlist support

Follow a program, an app, a coach, or find a running buddy. If none of those suit you, join a run club! Run clubs really help making running enjoyable with the added benefit of having built-in accountability. You likely know when and where the run is and all you have to do is show up. (One run club I like is Endorphins Running.) 

6. Keep an open mind

If you are trying to better yourself and your health, keep an open mind when trying new things. If you think of your health more as a philosophy instead of a rigid set of rules, you will learn that you can start to take ideas from the things you enjoy and mold your own version of health that’s sustainable.

Allen’s Must-Have Gear

→ Normatec 3 Legs: I use these after every long run and occasionally before bed. It just feels really good to get your leg squeezed after a hard workout and it usually forces me to relax (which is great before bedtime).

→ Mito Red Light: I try my best to do everything I can to prevent injury. I’ll use my red light device at home on any areas that’ve been nagging me, as well as a few focus areas as a way to warm up. I typically do five minutes on each leg before a long run.

→ Hoka Mach 6: These have been my workhorse shoes the past few months (almost at 200 miles already on a pair). Love them for track workouts and long runs. They just get the job done.

Why Daniel Simiu was not selected for the men's 10,000m for Paris Olympics

The selection panel has given a candid explanation of why Daniel Simiu was left out of the men's 10,000m team at the Paris 2024 Olympics.

The selection panel, led by Athletics Kenya Nairobi Chair Barnaba Korir has explained why world 10,000m silver medallist Daniel Simiu was snubbed from the men’s 10,000m team to the Paris 2024 Olympics.

As per the International Olympic Committee, the first two athletes to cross the finish line automatically qualify for the event with the third athlete being chosen by a panel of selectors.

Daniel Mateiko and Nicholas Kimeli finished first and second respectively with Bernard Kibet finishing third in the race. Simiu stumbled and fell, but he had to push himself and could only afford an eighth-place finish at the event.

Athletics Kenya president Jack Tuwei weighed in and explained that all athletes had a n equal chance of qualifying and they all arrived at Oregon in good time ahead of the race.

“We had a bit of a challenge with the travel documents but made sure that all the athletes who had been selected to go to Oregon to go there for the trials, Ebenyo included. There was a challenge but we made sure they all ended up there and they came back safely,” Tuwei said.

Meanwhile, Korir explained that Simiu arrived in Oregon, two days before the race, and had enough time to rest and also prepare himself for the race.

He added that there was tough competition since most athletes had qualified and they scratched their heads to come up with that decision.

“The preparation of the team to go to Oregon was very rigorous and the team that was selection process was done by the technical bench and the coaches who have been engaging with these athletes.

“Every athlete who had the opportunity to go and compete was contacted and nobody was left out in this process. The athletes who have been selected have all qualified and the 10,000m is currently limited and they have very few races in Europe.

“The decision was that most athletes had qualified and give them an opportunity to race and give them a feel of the track before the Paris Olympics. The selection had some problems but every athlete that was supposed to go there made it.

“Ebenyo made it there two days prior to the competition and he had an opportunity to rest and he had an advantage. All of them were okay and ready and the coaches prepared the athletes very well,” Korir said.

He added the committee had to check the performance of Kibet and Simiu and they realised that the former had also been performing well and there was no way he could have been left out.

He added that they did not want to name the team in Oregon since making the decision would be tough and they had to come back to the country to sit down and come up with a team.

“The committee realised that the third athlete had been performing well in other championships and there was no way he would be dropped. Selecting the men was very tough.

“We did not name the team since we had to sit down and rigorously decide on who was going to make the team. They made the decision according to many other reasons and the 10,000m was superb and the run was amazing,” Korir said.

Meanwhile, Milcah Chemos added that Kibet has shown impressive performances in previous races and he also played a huge role in Team Kenya winning silver at the World Championships in Budapest, Hungary.

She added that at the Prefontaine Classic, he fought hard for the third place and he deserves a chance. Chemos also believes that Kibet will not disappoint at the Paris 2024 Olympics.

“I was in Oregon and I witnessed all that was going on, so for the number three, we came up with them because of their performance. All athletes had an equal chance in Oregon and we all saw how Bernard did his best especially when the light had gone, he tried so had to close the gap.

“In Budapest, he also played a huge role in ensuring Kenya won the silver medal. It was hard to give out the number three but at least we sat, almost 10 of us, and we came up with the number three and I believe he deserves the position,” Chemos said.

Dominic Ondoro and Elisha Barno will headline in the Grandma’s Marathon

Former champions and countrymen Dominic Ondoro and Elisha Barno will dominate the headlines in the Grandma’s Marathon men’s field, together having accounted for seven wins in the past nine years at this race.

Barno won for a record fifth time in his career last year, which came just one day after he was officially inducted into the Grandma’s Marathon Hall of Fame. Ondoro, meanwhile, still owns the event record of 2:09:06, a time he ran in 2014 that broke the longstanding record of Minnesotan Dick Beardsley.

The women’s field may be the most wide open of all this year’s events, with two-time Belarus Olympian Volha Mazuronak seemingly the pre-race favorite. She has top five finishes at both the Tokyo and Rio Olympics on her resume, as well as a runner-up finish earlier this year at the Los Angeles Marathon.

Confident Faith Kipyegon ready to double at Paris Olympics after impressing on day two of Kenyan trials

Winning the 1500m at the Kenyan Olympic trials has boosted Faith Kipyegon's confidence and she has disclosed plans to double in the 1500m and 5000m at the Paris 2024 Olympics.

Three-time world 1500m champion Faith Kipyegon has impressed one more time on day two of the Kenyan Olympic trials, winning the 1500m and she has admitted it is a confidence booster for her to double in the 1500m and 5000m.

The double world champion clocked an impressive 3:53.98 to cross the finish line ahead of Nelly Chepchirchir who also qualified for the games, clocking 3:58.46 to cross the finish line.

Us-based runner Susan Ejore completed the podium, clocking an astonishing 4:00.22 to also qualify for the games.

Kipyegon was proud to share that the win is a confidence booster since she has been out with an injury and opening her season with a win and clocking such a fast time has encouraged her to double at the Olympics.

Before the race, her goal was to ensure she motivates others to join her in search for Olympic glory and she explained that her main aim was to ensure they run a faster race, something she was happy to have achieved and also pushed Chepchirchir and Ejore to hit the Olympic qualifying mark.

“I had not raced due to an injury but I thank God because I ran an incredible race today. I can declare that I’m going to double after this win because I have gained more confidence and I’m doing well. I’m ready to go and represent Kenya in the 1500m and 5000m.

“I see the team is very strong because we have worked together and we had talked before the race that we shall run a fast one. Today we wanted to run faster.

“After now, we are going to prepare for the Games and pray to God that we stay healthy and focus on the Olympics,” Kipyegon said after the race.

In her season opener at the Nyayo National Stadium on Friday, Kipyegon also outsmarted other world 10,000m record holder Beatrice Chebet to take the crown.

The two-time Olympic 1500m champion clocked 14:46.28 to cross the finish line as Chebet finished second in 14:52.55. Margaret Chelimo completed the podium, stopping the clock at 14:59.39.

Runners should lean forward a little, but not too much, new research says

Runners often practise form drills to help them master the perfect forward lean, or have had coaches that tell them to lean forward to work with gravity and hit their ideal pace. A new study, published in the journal PLOS ONE, suggests that might not be the case. Researchers at Cal Poly Humboldt and the University of Southern California have revealed an unanticipated reward to staying upright, or maintaining only a very moderate lean, while running—improved efficiency.

Finding the perfect balance

The research involved recreational runners who adjusted their forward lean from almost upright to a maximum of eight degrees. The findings? Runners who adopted a moderate forward lean—about halfway to their maximum—ran more efficiently than those with the most extreme lean. Specifically, runners with a moderate lean were eight per cent more efficient than those who leaned forward the most.

“Runners are often told to lean forward to improve efficiency, with the idea that gravity will help propel them forward, reducing the energy required from their leg muscles,” says Justus Ortega, a kinesiology professor at Cal Poly Humboldt. “Our study, however, shows that excessive forward lean increases the metabolic cost of running, similar to adding weights to your lower legs.”

The mechanics behind the lean

Metabolic cost, or the energy needed for movement, has a significant impact on how strenuous running feels. The study looked at recreational runners aged 18-35 who ran for at least 30 minutes a day, three times a week. Participants ran on a treadmill at eight miles per hour, using three postures: upright, maximum forward lean and a moderate forward lean (50 per cent of maximum).

Researchers measured oxygen consumption and carbon dioxide production to calculate each runner’s metabolic rate. The results revealed that runners were seven to nine per cent less efficient when using a maximum forward lean compared to a moderate lean or an upright posture.

Hip muscles and running efficiency

While the exact reasons why a moderate lean is more efficient aren’t fully understood, the researchers have some ideas. Data on muscle activation suggest that the gluteus maximus, the muscle responsible for hip extension, is more engaged with a significant forward lean, likely increasing energy use.

Nina Carson, a physical therapist and doctoral student at the University of Colorado, Denver, and lead author of the study, explains: “The bottom line is that the technique of running with a moderate forward lean is better than trying to run with a large forward lean, at least in terms of efficiency.”

What’s next?

Future research aims to explore how varying levels of forward lean affect running efficiency and performance on inclined and declined slopes. For now, the message is clear: if you want to run more efficiently, an upright posture or a slight forward lean are your best bets.

JP Flavin and Erin Mawhinney Victorious at 2024 Under Armour Toronto 10K

JP Flavin rang up Under Armour Toronto 10K organizers last week and asked if there was a place in the event for him. His eleventh-hour plea came just before the race limit of 7,500 was reached. Lucky for him.

The 25 year old New Jersey native showed his gratitude by front running his way to a victory in 29:20 and in the process pulling top Canadian Andrew Davies to a new personal best of 29:25. Third place overall went to Lee Wesselius in 29:49 and the third Canadian was Rob Kanko in 30 minutes flat.

“I am very thankful they let me in the race,” said Flavin, a member of the Brooks Hanson Project based in Rochester Hills, Michigan. “I did really well. I kept 4:40 miles throughout, which was my plan.  It was fun.”

Midway through the race - the lead pack of seven runners reached 5K in 14:32 - he went to the front with the objective of breaking pre-race favorite Andrew Davies. 

The Sarnia native has been training in Vancouver, where he is a law student at the University of British Columbia. Earlier this year, he ran a personal best 10,000m on the track (28:34.63) and also finished 2nd in the NAIA (collegiate) national championships in that event, which caught the attention of his peers.

“I knew if I stayed with Andrew to the last two kilometres, odds are he would outkick me,” Flavin added. “So a little before 5K, I started picking it up. I wanted to use that long hill [at the Canadian Legion] to come hard off it.”

"When I made my move and started feeling bad at mile five, I could hear from the crowd; they were screaming his name a little bit.  So I knew I had to pay attention, stay on it, and not let up too much. I was able to grind and finish off strong.”

Davies was satisfied with his personal best. When Flavin made his move, he made an effort to maintain contact but could never close the gap.

"I was trying to cover it as best I could without risking blowing up at the end,” he revealed. “I couldn’t quite cover it. I stayed pretty close. I couldn’t catch him over the last two kilometres. He held that gap the whole way.”

Despite his earlier 10,000m success in the spring, Davies admitted he has lately been focusing on the 5,000m, the event he will race at the Canadian Olympic trials June 26-30 in Montreal. 

While the men’s race had its drama, the women’s race saw the same podium finishers as in 2023, although Erin Mawhinney’s title defence was emphatic. The 28-year-old Hamilton, Ontario, nursing consultant won by 25 seconds over Salome Nyirarukundo. 

Mahwinney’s 33:40 time was a pleasant surprise after she learned earlier in the year she was iron deficient.  

“This was the first race since February that I haven’t felt dizzy, so this is the first one in a while that has felt like that,” says Mawhinney, who was greeted at the finish by her coach, two time Canadian Olympic marathoner, Reid Coolsaet.

Respect for her competitors was evident in her further comments.

“At no point was I confident of winning,” she declared. “Salome is so talented, and I knew there was a good chance she would come flying by but someone yelled at me with a kilometre to go that I had a good gap. 

To run in the 33s, especially today, it's hotter and windier than last year, to run the same time as last year off much less training is great.”

Mawhinney also credited Toronto running coach Paddy Birch for helping her through the windy stretches along Lake Shore Boulevard. 

“I owe my life to Paddy Birch. He was sort of breaking some of the wind and pacing up to about 8K, so I didn’t have to think quite as hard about it,” she added. “He is much faster than me, but I think he was going for an easy run. He was (pacing me) on purpose when he was talking to me.”

Nyirarukundo, who competed for Rwanda at the 2016 Olympics, now lives in Ottawa. She complained about having an upset stomach last night and into the race morning.

“I was a little bit tired. This morning I had a problemwith stomach. Even now, I have it,” she said with a smile, “so I was struggling even to finish, but because I am a fighter, I just tried to finish. It was not bad.”

“I appreciate the organisers; they are very, very good to the elites. It is really good and I enjoy the people (on the course) who are cheering.”

Rachel Hannah, now recovered from her 3rd place finish in the Ottawa Marathon, was 3rd in today’s race. Her time of 34:10, almost a minute faster than her 2023 finish, pleased her.

Once again, the Under Armour Toronto 10K served as the Canadian Masters’ championships, with  Toronto’s Allison Drynan crossing the line first in the 45-49 age bracket, recording a time of 38:46. She finished just 8 seconds ahead of Miriam Zittel (40-44).

In the men’s master’s race, Bryan Rusche earned top honours with his 33:37 performance, and Brian Byrne of London, Ontario, finished next in 33:51.

Race director Alan Brookes was delighted with the sold-out event and pointed out that runners from nine provinces, two territories (the Yukon and the Northwest Territories), eighteen American states, and twenty countries enjoyed the day.

Ingebrigtsen, Cheptegei beware! Jacob Krop sets target after punching 5000m ticket to Olympic Games

Jacob Krop has sent a stark warning to Jakob Ingebrigtsen, Joshua Cheptegei, and other 5000m bound athletes after securing a ticket to the Olympic Games, following his relentless run at the Kenyan Olympic trials.

World 5000m bronze medallist Jacob Krop has promised to burn the midnight oil and ensure all the glory comes back to Kenya as he heads to the Paris 2024 Olympic Games.

Krop secured a direct ticket to the global showpiece, thanks to his relentless pursuit of greatness at the Olympic trials where he managed to finish second in the 5000m, clocking an impressive 13:27.54 to cross the finish line behind Ronald Kwemoi who won the race in 13:27.20. Edwin Kurgat completed the podium, clocking 13:27.75 to cross the finish line.

He will team up with Kwemoi and Krop believes they have the ability to silence serial winner Jakob Ingebrigtsen of Norway, defending champion Joshua Cheptegei and other opponents who have for long dominated the distance.

He disclosed that he moved to Japan and training there has been very effective since he has been able to work on certain areas of his training and he is now back.

“This is my first time to make the cut to the Olympic team and I want my fans to expect something good. To bring the medals back home, we shall practice teamwork and invest more time in training.

“Everything is possible and I know it’s not easy but we shall work hard in training and see how things work out. I went to Japan and my stay there had been great since they always give me ample time to even come back to Kenya and train,” he said.

Meanwhile, Kenya last won the Olympic gold medal over the distance at the 1988 Seoul Olympics where John Ngungi beat a strong field to claim the coveted prize.

During the delayed 2020 Tokyo Olympic Games, no Kenyan made it to the podium as Cheptegei claimed the top honours with Canadian Mohammed Ahmed finishing second in the race as Kenyan-born American Paul Chelimo completed the podium.

As they head to the Olympics, Krop is aware of the tough opposition but he is sure anything is possible if they work hard and embrace team work.

What You Need to Know About the U.S. Track and Field Olympic Trials

From June 21-30, more than 900 runners, throwers, and jumpers will put it all on the line for a chance to compete for Team USA at the Paris Olympics

The U.S. Track and Field Olympic Trials is a showcase of hundreds of America’s best track and field athletes who will be battling for a chance to qualify for Team USA and compete in this summer’s Paris Olympics. For many athletes competing in Eugene, simply making it on to the start line is a life-long accomplishment. Each earned their spot by qualifying for the trials in their event(s). The athlete qualifier and declaration lists are expected to be finalized this week.

But for the highest echelon of athletes, the trials defines a make-or-break moment in their career. Only three Olympic team spots (in each gender) are available in each event, and given the U.S. depth in all facets of track and field—sprints, hurdles, throws, jumps, and distance running events—it’s considered the world’s hardest all-around team to make. How dominant is the U.S. in the world of track and field? It has led the track and field medal count at every Olympics since 1984.

At the trials, there are 20 total events for women and men—10 running events from 100 meters to 10,000 meters (including two hurdles races and the 3,000-meter steeplechase), four throwing events (discus, shot put, javelin, and hammer throw), four jumping events (long jump, triple jump, high jump, and pole vault), the quirky 20K race walking event, and, of course, the seven-event heptathlon (women) and the 10-event decathlon (men).

(At the Olympics, Team USA will also compete in men’s and women’s 4×100-meter and 4×400-meter relays, plus a mixed gender 4×400, and a mixed gender marathon race walk. The athletes competing on these teams will be drawn from those who qualify for Team USA in individual events, along with alternates who are the next-best finishers at the trials.

There’s also the Olympic marathon, but the U.S. Olympic Trials Marathon was held on February 3 in Orlando, Florida, to give the athletes enough time to recover from the demands of hammering 26.2 miles before the big dance in Paris.

Although some countries arbitrarily select their Olympic track and field teams, the U.S. system is equitable for those who show up at the Olympic Trials and compete against the country’s best athletes in each particular event. There’s just one shot for everyone, and if you finish among the top three in your event (and also have the proper Olympic qualifying marks or international rankings under your belt), you’ll earn the opportunity of a lifetime—no matter if you’re a medal contender or someone who burst onto the scene with a breakthrough performance.

The top performers in Eugene will likely be contenders for gold medals in Paris. The list of American stars is long and distinguished, but it has to start with sprinters Sha’Carri Richardson and Noah Lyles, who will be both competing in the coveted 100 and 200 meters. Each athlete won 100-meter titles at last summer’s world championships in Budapest and ran on the U.S. gold-medal 4×100 relays. (Lyles also won the 200) Each has been running fast so far this spring, but more importantly, each seems to have the speed, the skill, and swagger it takes to become an Olympic champion in the 100 and carry the title of the world’s fastest humans.

But first they have to qualify for Team USA at the Olympic Trials. Although Lyles is the top contender in the men’s 100 and second in the world with a 9.85-second season’s best, five other U.S. athletes have run sub-10-second efforts already this season. Richardson enters the meet No. 2 in the U.S. and No. 3 in the world in the women’s 100 (10.83), but eight other Americans have also broken 11 seconds. That will make the preliminary heats precariously exciting and the finals (women’s on June 22, men’s on June 23) must-see TV.

There are five returning individual Olympic gold medalists competing in the U.S. Olympic Trials with the hopes of repeating their medals in Paris—Athing Mu (800 meters), Sydney McLaughlin-Levrone (400-meter hurdles), Katie Moon (pole vault), Vallarie Allman (discus), and Ryan Crouser (shot put)—but there are more than a dozen other returning U.S. medalists from the Tokyo Olympics, as well as many more from the 2023 world championships, including gold medalists Chase Ealey (shot put), Grant Holloway (110-meter hurdles), Laulauga Tausaga (discus), and Crouser (shot put).

The most talented athlete entered in the Olympic Trials might be Anna Hall, the bronze and silver medalist in the seven-event heptathlon at the past two world championships. It’s an epic test of speed, strength, agility, and endurance. In the two-day event, Hall and about a dozen other women will compete in the 100-meter hurdles, high jump, shot put, 200 meters, long jump, javelin throw, and 800 meters, racking up points based on their performance in each event. The athletes with the top three cumulative totals will make the U.S. team. At just age 23, Hall is poised to contend for the gold in Paris, although Great Britain’s Katarina Johnson-Thompson, the world champion in 2019 and 2023, is also still in search of her first Olympic gold medal after injuries derailed her in 2016 and 2021.

If you can find your way to Eugene—and can afford the jacked-up hotel and Airbnb prices in town and nearby Springfield—you can watch it live in person at Hayward Field. Rebuilt in 2021, it’s one of the most advanced track and field facilities in the world, with an extremely fast track surface, a wind-blocking architectural design, and 12,650 seats that all offer great views and close-to-the-action ambiance. Tickets are still available for most days, ranging from $45 to $195.

If you can’t make it to Eugene, you can watch every moment of every event (including preliminary events) via TV broadcasts and livestreams. The U.S. Olympic Trials will be broadcast live and via tape delay with 11 total broadcast segments on NBC, USA Network, and Peacock. All finals will air live on NBC during primetime and the entirety of the meet will be streamed on Peacock, NBCOlympics.com, NBC.com and the NBC/NBC Sports apps.

The Olympic Trials will be replete with young, rising stars. For example, the men’s 1500 is expected to be one of the most hotly contested events and the top three contenders for the Olympic team are 25 and younger: Yared Nuguse, 25, the American record holder in the mile (3:43.97), Cole Hocker, 23, who was the 2020 Olympic Trials champion, and Hobbs Kessler, 21, who turned pro at 18 just before racing in the last Olympic Trials. Sprinter Erriyon Knighton, who turned pro at age 16 and ran in the Tokyo Olympics at age 17, is still only 20 and already has two world championships medals under his belt. Plus, the biggest track star from the last Olympics, Sydney McLaughlin-Levrone, is aiming for her third Olympics and third Olympic gold (she won the 400-meter hurdles and was on the winning 4×400 relay in Tokyo), and she’s only 24.

Several young collegiate stars could earn their place on the U.S. team heading to Paris after successful results in the just-completed NCAA championships. Leading the way are double-NCAA champions McKillenzie Long, 23, a University of Mississippi senior who enters the trials ranked sixth in the world in the 100 (10.91) and first in the 200 (21.83), and Parker Valby, a 21-year-old junior at the University of Florida, who ranks fifth in the U.S. in the 5,000 meters (14:52.18) and second in the 10,000 meters (30:50.43). Top men’s collegiate runners include 5,000-meter runner Nico Young (21, Northern Arizona University), 400-meter runner Johnnie Blockburger (21, USC), and 800-meter runners Shane Cohen (22, Virginia) and Sam Whitmarsh (21, Texas A&M).

It’s very likely. Elle St. Pierre is the top-ranked runner in both the 1500 and the 5,000, having run personal bests of 3:56.00 (the second-fastest time in U.S. history) and 14:34.12 (fifth-fastest on the U.S. list) this spring. Although she’s only 15 months postpartum after giving birth to son, Ivan, in March 2023, the 29-year-old St. Pierre is running better and faster than ever. In January, she broke the American indoor record in the mile (4:16.41) at the Millrose Games in New York City, then won the gold medal in the 3,000 meters at the indoor world championships in Glasgow in March.

St. Pierre could be joined by two world-class sprinters. Nia Ali, 35, the No. 2 ranked competitor in the 100-meter hurdles and the 2019 world champion, is a mother of 9-year-old son, Titus, and 7-year-old daughter, Yuri. Quanera Hayes, 32, the eighth-ranked runner in the 400 meters, is the mother to 5-year-old son, Demetrius. Hayes, a three-time 4×400 relay world champion, finished seventh in the 400 at the Tokyo Olympics.

Meanwhile, Kate Grace, a 2016 Olympian in the 800 meters who narrowly missed making Team USA for the Tokyo Olympics three years ago, is back running strong at age 35 after a two-year hiatus during which she suffered from a bout of long Covid and then took time off to give birth to her son, River, in March 2023.

No, unfortunately, there are a few top-tier athletes who are hurt and won’t be able to compete. That includes Courtney Frerichs (torn ACL), the silver medalist in the steeplechase at the Tokyo Olympics in 2021; Alicia Monson (torn medial meniscus), a 2020 Olympian in the 10,000 meters, the American record holder in the 5,000 and 10,000 meters, and the fifth-place finisher in the 5,000 at last year’s world championships; and Joe Klekcer (torn adductor muscle), who was 16th in the Tokyo Olympics and ninth in the 2022 world championships in the 10,000. Katelyn Tuohy, a four-time NCAA champion distance runner for North Carolina State who turned pro and signed with Adidas last winter, is also likely to miss the trials due to a lingering hamstring injury. There is also some doubt about the status of Athing Mu (hamstring), the Tokyo Olympics 800-meter champion, who has yet to race in 2024.

Meanwhile, Emma Coburn, a three-time Olympian, 2017 world champion, and 10-time U.S. champion in the 3,000-meter steeplechase, broke her ankle during her season-opening steeplechase in Shanghai on April 27. She underwent surgery a week later, and announced at the time that she would miss the trials, but has been progressing quickly through her recovery. If both she and Frerichs miss the meet, it will leave the door wide open for a new generation of steeplers—including 2020 Olympian Valerie Constein, who’s back in top form after tearing her ACL at a steeplechase in Doha and undergoing surgery last May.

The U.S. earned 41 medals in track and field at the 2020 Paralympic Games in Tokyo—including 10 gold medals—which ranked second behind China’s 51. This year’s Paralympics will follow the Olympics from August 28-September 8 in Paris.

The 2024 U.S. Paralympic Trials for track and field will be held from July 18-20 at the Ansin Sports Complex in Miramar, Florida, and Paralympic stars Nick Mayhugh, Brittni Mason, Breanna Clark, Ezra Frech, and Tatyana McFadden are all expected to compete.

In 2021 at the Tokyo Paralympics, Mayhugh set two new world records en route to winning the 100 meters (10.95) and 200 meters (21.91) in the T-37 category, and also took the silver medal in the 400 meters (50.26) and helped the U.S. win gold and set a world record in the mixed 4×100-meter relay (45.52). Clark returns to defend her Paralympic gold in the T-20 400 meters, while McFadden, a 20-time Paralympic medalist who also competed on the winning U.S. mixed relay, is expected to compete in the T-54 5,000 meters (bronze medal in 2021).

Livestream coverage of the U.S. Paralympic Trials for track and field will be available on Peacock, NBCOlympics.com, NBC.com, and the NBC/NBC Sports app, with TV coverage on CNBC on July 20 (live) and July 21 (tape-delayed).

Under Armour Diversity Series: Toronto’s Karla Del Grande

For multiple world record holder Karla Del Grande, age is just a state of mind.

Under Armour has teamed up with Canadian Running to produce the Under Armour Diversity Series—an exclusive feature content series designed to highlight and promote individuals and organizations who have demonstrated a commitment to grow the sport of running, support those who are underrepresented and help others. The series features stories and podcasts highlighting these extraordinary Canadians who are making a difference in their communities and on the national running scene.

Karla Del Grande has a few big goals: First, she wants to set another world record, and take home another medal at World Masters Athletics Championships this year. She wants to support her track team at Variety Village in Toronto. And she really, really wants masters athletes to know that the track is open to everyone.

After all, she didn’t find her way there until she was nearly 50 years old. Now, at 71, she’s become a poster-woman of the sport in Canada, thanks to her indomitable record-setting, her sheer dedication to the sport and her love of bringing new people in.

We met up on a snowy day in March at Variety Village, where she trains and runs with the Variety Village Athletics Club. I arrived late, just in time to catch the last 15 minutes of her workout class. Rather than let me stand on the sidelines, she jogged over, grabbed me by the hand, and pulled me into the group class, where athletes of all ages, shapes, sizes and abilities started doing rubber band work with a partner. 

(“Everybody has the right to be part of a gym and have that social connection, no matter who you are, whether you’re a wheelchair user, or you have a mobility issue or anything else,” says Jill Ross Moreash, the class instructor, a former teacher and one of the fittest women I’ve ever seen, told me after class.)

Del Grande handed me a band after I shucked my winter coat and shoes. “You can be my partner,” she said. The workout was not easy.

This isn’t the first time Del Grande has helped bring someone into one of the workout classes. She recalls another snowy day, when she was heading into Variety Village for track practice, and she noticed an older woman standing next to her car, looking bereft. Del Grande started up a conversation, quickly learning the woman had recently been widowed and was hoping to find some conversation and community, but was overwhelmed about going into the gym. Del Grande shepherded her in, gave her a tour, helped her get signed up and brought her to class. She’s so well known as a woman who brings people into the community that she’s honoured on the wall at Variety Village.

That’s how she is on the track, as well: open and generous with her time (while still training to set world records, of course).

As a young girl, Del Grande was sporty, but she and her gym bestie (a race walker named Nicky Slovitt) both recall how, in gym class when they were in school, girls weren’t encouraged to run. That whole bit about our ovaries falling out if we sprinted or high jumped? Not a joke, if you were a gym teacher in the 60s, apparently. They believed it.

The track club at Variety Village isn’t just masters athletes; head coach Jamal Miller has created a vast community of runners ranging from pre-teens to the 70+ age group, with elite runners training alongside new track athletes. “We’re the best kept secret in Scarborough,” says assistant coach Katie Watkins. “We’re in a little bubble of what the world should be. Our track club is quite a diverse team. We cater to people of all abilities, from those living with disabilities to grassroots runners, starting off at age four, all the way up to world champions. The unique part about Jamal and how he trains is that if you’re interested, and you want to try it, he wants to work with you.”

Del Grande is at Variety Village early most days of the week. On Monday, she swims or aqua-jogs, then does weights. (“It’s a longevity thing,” she says. “You need to have balance between focusing on performance but also thinking toward longevity.”) Tuesday, she trains on the indoor track that runs around Variety VIllage’s main gym space. Wednesday is another weight session, this time in a class, and she runs again Thursday. Friday through Sunday depend on what her competition schedule looks like–when we met up on Wednesday, she was racing on Sunday, so the rest of the week was relatively easy, to prepare for that.

Del Grande found the track by accident–a work friend introduced her to running workouts on the track, and it grew from there. At the time, she did casual 5K and 10K runs and races, but she wouldn’t call herself a runner. Her friend brought her along to a track workout held by a local shop. “I really liked the short stuff,” she recalls. “We’d be doing track workouts and everybody else would be complaining that you had to go fast, and going around the track over and over was boring. But I loved it. And  finally somebody said, ‘Well, why aren’t you racing it?'”

It was a lightbulb moment. “I thought adults just did road races,” she says. “It’s very hard to get out the information about the sprinting. But it exists–and there are adults doing high jump and shot put and all the other track and field sports, as well.”

She signed up, one thing led to another, and now, she’s one of the fastest female masters athletes in Canada.

“We always say that you’re never too old, you’re only too young to join Canadian Masters Athletics,” she laughs.

Times have improved so much over the years - Just a Quick Look back on the Flying Finn

94 years ago on Jun 9, 1930 – Finland’s Paavo Nurmi runs a World Record 6-mile clocking 29:36.4.  Paavo was nicknamed the 'Flying Finn' as he dominated distance running in the early 20th century. Nurmi set 22 official world records at distances between 1500 metres and 20 kilometers, and won nine gold and three silver medals in his twelve events in the Olympic Games. At his peak, Nurmi was undefeated at distances from 800 meters upwards for 121 races. Throughout his 14-year career, he remained unbeaten in cross country events and the 10,000 meters. 

Jakob Ingebrigtsen sends Josh Kerr message in statement 1,500m victory at European Championships

The Norwegian completed the double in Rome after victory in the 5,000m and will resume his rivalry with world champion Kerr at the Paris Olympics in one of the sport’s most gripping rivalries 

Norway's Olympic champion Jakob Ingebrigtsen won the 1,500 metres in Rome on Wednesday for a record sixth European Championship gold.

The 23-year-old charged down the final metres and was all by himself when he crossed the finish in 3:31.95, a championship record, to become the most decorated male athlete ever in the continental championship.

Belgian Jochem Vermeulen took the second spot on the podium in 3:33.30 while Italian Pietro Arese was third in 3:33.34.

"Today it's about winning. At the same time, I'm looking for answers in every single question I'm asked. Today I got a lot of good answers," he told a Norwegian broadcaster.

Ingebrigtsen is expected to form one of the most compelling rivalries of this year's Paris Olympics against Briton Josh Kerr, who denied him the gold in Budapest last year.

Ingebrigtsen hurled himself over the finish to win last month's Oslo Diamond League meet, after finishing second to Kerr over the mile race days earlier at the Prefontaine Classic.

Eilish McColgan posted this on FB about her DNF in Rome

Obviously I was disappointed to DNF last night in Rome, but I just didn't feel myself right from the gun and not 100% sure why that was the case. Unfortunately I've learnt from experience that when a 10k race is going wrong, it tends to go wrong very early!

I'm trying not to overthink it too much, as training the last 3 weeks in particular has gone extremely well, so I know I'm on the right trajectory. Maybe I got my days down from altitude wrong, trying to run at a different time to what's normal for me. All I know is that's not the Eilish I've seen the past few weeks in training.

But mentally, it was a big step forward to be able to put on a pair of spikes and race on the track again after knee surgery. ? So there are still small positives from every situation.

With 8 weeks between now and Paris, I believe I can get back to my best. But I need the opportunity to get my head down and into consistent training.

We see it all coming together in training, so I know it's only a matter of time until it clicks. ?

Thanks for all the lovely messages. It's appreciated. ❤️ I'll be back sooner than a lot of people may think! Some seem to have very short term memories - like it wasn't just LAST YEAR I ran my fastest ever times...  

Some Facts about this super star: 

Eilish McColgan (born 25 November 1990) is a Scottish middle- and long-distance runner. She is the 2022 Commonwealth Games 10,000 Metres champion with the Games record, and 5000 Metres silver medallist. McColgan is a four-time European Championships medallist, winning silver medals for the 5000 m in 2018 and 10,000 m in 2022, bronze in the 5000 m in 2022, and a bronze for the indoor 3000 metres in 2017. She is the European record holder for the 10 km road race, and the British record holder for the 5000 m, 10,000 m, 5 km and half marathon. She also holds the European best in the 10 miles on the roads.

Father’s Day gift ideas for your favorite running dad

Looking for the perfect gift for your run-loving Dad or partner this Father's Day? If the men in your life are notoriously tricky to buy for and you need some gift inspiration for the big day, you've come to the right place!

From the coolest running socks for speedy dads, to heartfelt race day mementoes for your formerly formidable marathoner old man, keep scrolling for the best Father's Day gift ideas for the runner in your life.

Gift ideas for running dads

In a hurry? Here are the top picks. Keep scrolling for the full list.

When is Father's Day in 2024?

This year Father's Day is on Sunday 16th June 2024. But why wait for an excuse to treat the runners in your life? We've rounded up the best gift ideas for any and every type of runner. Keep scrolling for more tips and inspiration for him though.

The best Father's Day gifts for dads who run

From the best running shoes and socks, to keepsakes to make your run-loving dad smile all day long, we've rounded up the best gift ideas who dads who run. Nothing here for you? Check out our runner’s gift guide for more inspiration.

Personalised Metal Shoe Tag

Super proud of the running dad in your life but rarely have time to make the finish line/cheer squad? Now he can keep a little reminder with him during all of his runs, with this heartfelt personalised shoe tag. It can be moved from shoe to shoe, and will keep his spirits up and let him know you're thinking of him during every race and training run.

Danish Endurance Quarter-Length Running Socks - 3 Pack

Irrespective of your Dad/partner's running prowess, nothing says 'Happy Father's Day' like a new pair of box fresh socks! This set of three, quarter-length socks from Danish Endurance have arch compression and cushioning for comfortable, soft, blister-free runs. And if you can prevent his feet from stinking up the house, then it's win-win all round.

Whoop Whoop Strap 4.0

For dads who love to hone in on their health and fitness metrics, you can't really do better than buying them a Whoop Strap 4.0. This wearable sensors tracks everything from your sleep to your heart rate variability, recovery and daily effort to provide a holistic overview of your current health status, and the accompanying app provides insights and advice on how ready you are to train. Sound like something Dad would love? Buy him an annual Whoop membership for £229 and the band is included as part of the membership. Plus, from 10th to 24th June, that also gets you £45 off any Whoop accessory.

Brewgooder Mixed Pack (4 x 330ml)

A great tasting beer (especially post-run) with some eco-credentials (it's brewed using fonio, a grain that can grow anywhere without fertilizer), this session IPA from Brooklyn Brewery and Brewgooder is worth considering if the dad you're buying for likes beer (and some beer is proven to aid recovery).

Personalised 'Running Star' Mug

You can never have too many mugs! But this one is extra special, because it can be personalised with the heartfelt message of your choice. Use up to 20 characters on the front and 40 on the back to let your Dad/partner know he's a running superstar, record his best running times so he can bask in the glory of his marathon PB every morning, or better yet, remind him to wash his stinky socks!

Exhale Organic Ground Coffee

Old man partial to a morning brew? Exhale dubs itself ‘the ridiculously healthy organic coffee that’s backed by serious science’. While poor processing and over roasting can often knock out coffee's natural, fruity goodness, Exhale’s unique process locks in more of its healthiest compounds while keeping out the bad stuff. Don’t believe us? The product goes through nine different independent lab tests to confirm the beans are free from nasties, and as high in antioxidants and vitamins as possible (read more here). Everything is ethically sourced, too, down to the compostable packaging. We’d recommend the Dark(ish) blend — it’s rich, deliciously smooth and there’s absolutely no bitterness.

Running Events Entry

If your Dad/partner is an avid runner and you've already bought him enough socks to clothe an army, now is the time to give him the ultimate gift: race entry to the event of his dreams! Has he been babbling on about finally entering his first ultra, or that local 10K that clashes with lunch at the in-laws? Guarantee smiles all-round this Father's Day with a day pass to run his heart out.

'Runners Kit' Letterbox Gift

If you've exhausted all of the obvious gifting ideas and you just want to let your running Dad know you're thinking of him, this cute and heartfelt runner's kit will be just the ticket, and you can send it direct to his house. The pack includes stretching ideas, peanut butter and snacks, and epsom bath salts for a relaxing soak post run. Happy days!

On Performance Tank

In our opinion, you can never have enough running vests, and this one from On is a solid option. It’s noticeably light (On says it weighs 63.5g) and made from very fine, almost silk-like fabric. It’s very comfortable, featuring completely flat, taped seams, rather than stitched. The scoop of the neck is fairly wide and the upper back is covered rather than racer cut. If you know someone with plenty of races on the horizon, this would make a good race day option for them.

Inov-8 Train Lite 9" Short

Whether he's an avid trail runner or a weekend rambler, your dad will be grateful for a pair of these versatile trail shorts from off-road specialists Inov-8. They are lightweight and moisture-wicking and feature a handy stabiliser smartphone pocket – ideal for summer adventures.

Personalised Oak Photo Frame And Medal Hanger

Another super-cool race day memento idea, this one can be personalised with your dad/partner's details on the frame alongside his race day pics and map route, plus it comes with hooks to hang his medals!

Julia Hawkins is 105 and still going strong

At 105 years old, Julia "Hurricane" Hawkins has just completed 100 meters in an official competition, making her the oldest woman ever to do so. 

This incredible achievement shows that age is nothing but a number. It’s never too late to start at any age. Julia has dropped the excuses and kept moving, proving that fitness is for life. 

Let her story inspire you to keep going, no matter where you are in your journey. 

Emmanuel Wanyonyi to execute different strategy for 800m final after being handed bye at Olympic trials

World 800m silver medallist Emmanuel Wanyonyi has received a major relief after being reinstated to Saturday’s 800m final, having missed out due to an unfortunate fall in the semi-final.

World 800m silver medallist Emmanuel Wanyonyi has earned a major relief after being reinstated to the 800m final at the Athletics Kenya Olympics trials on Friday.

Wanyonyi had been left in uncertainty having missed a place in the final after tripping and falling during Friday’s semi-final at Nyayo Stadium.

The 19-year-old took the lead then tried to slow down his semi-final but he got overtaken in the last 300m and as he tried to catch up, he tripped and fell.

It saw him miss out on a place in the final, after finishing last, and following an appeal, he was granted a chance in Saturday’s final, where he will now seek to make amends by claiming an automatic ticket to the final

“I am in good shape and on Saturday, it will be about executing a good race. I have the desire to win and to make the team to the Olympics,” said Wanyonyi, who admitted that he will need a change of strategy on Saturday.

“I will have to think how I run in the final, I cannot use the same tactic I used today [Friday],” he added.

The 19-year-old is Kenya’s biggest hope for a medal in the men’s 800m at the Paris Olympics.

Moraa's fate hangs in the balance as Athletics Kenya makes decision on Olympics 800m team

The 800m runner is keeping her fingers crossed following a dramatic race at the Olympics trials on Friday.

Mary Moraa put family first when she allowed her cousin Sarah Moraa a podium place in the 800m at the Olympic trials at Nyayo Stadium on Friday.

With the world champion a shoo-in for the Olympics given her status and the fact that she already has the qualifying mark, Mary Moraa still stayed in the leading pack but at the final stretch, she slowed down to allow her cousin to close in.

However, it is Lilian Odira who ended up as the main beneficiary as she claimed victory, and most crucially, secured the Olympic qualifying time after clocking 1:59.27.

For Sarah Moraa, the ‘through pass’ from her cousin was still not helpful as she finished in third -place in a time 1:59.39, falling behind the 1:59.30 required to qualify for the Olympics.

The world champion was second in 1:59.35, securing the final automatic qualifying spot.

Meanwhile for Odira, it is a massive boost for her after showing great signs since coming back from maternity break.

Odira finished fourth at the African Games in March and will hope to keep improving with a great performance at the Olympics.

Sarah Moraa’s fate now hangs in the balance as she will have to wait to know if she will be the third athlete who will be selected by Athletics Kenya, which would mean seeking a qualifying standard at other events before the June 30 deadline.

If that is not the case, another athlete with an Olympic standard will be selected to represent the country.

15-year-old U.S. high schooler runs crazy 800m time

At 15, most teenagers are grappling with calculus homework or dreaming about getting their driver’s license. Cooper Lutkenhaus, however, is making history on the track. This high school freshman from Justin, Texas, shattered the American U18 800m record on Wednesday at the Brooks PR Invitational in Renton, Wash., clocking an astonishing 1:47.58, the fastest time ever recorded by a U.S. high school freshman.

Lutkenhaus broke the previous American U18 record of 1:47.96 set by Michael Granville in 1995, (thirteen years before Lutkenhaus was born.) He now ranks seventh all-time among U.S. high schoolers, (and only in ninth grade.)

Lutkenhaus reportedly opened with a 54.36-second first lap and closed with a negative split of 53.21 seconds over the final 400m.

This season, he is undefeated in the 800m, and his new personal best time is only eight-one-hundredths of a second off the world U16 record held by British 800m runner Max Burgin.

According to the Dallas Morning News, Lutkenhaus began his track career as a 400m runner but showed great potential when he moved up to the 800m. In the last three months, he has lowered his personal best by seven seconds (from 1:54 to 1:47), a massive margin for the distance.

Lutkenhaus will have three more years to pursue the U.S. high school record of 1:46.45 set by Granville in 1996. This achievement marks the third time this year that he has broken the national record for freshmen, with his previous best being 1:49.12 at the RunningLane Track Championships in May.

Two B.A.A. Athletes Qualify For U.S. Olympic Team Trials

The Boston Athletic Association (B.A.A.) today announced that B.A.A. High Performance Team members Annie Rodenfels and Bethany Hasz have earned spots on the starting line for the U.S. Olympic Team Trials – Track & Field, to be held later this month in Eugene, Oregon from June 21-30.

Rodenfels will compete in the women’s 3000m steeplechase (preliminary round June 24/final on June 27), while Hasz will toe the line in the women’s 5000m (preliminary round on June 21/final on June 24).

The Trials will be held at historic Hayward Field in Eugene, Oregon, with top three finishers in each event slated to qualify for the Paris Olympic Games (so long as athletes have met the Olympic standard or earned enough qualifying points).

Rodenfels’ personal best in the steeplechase is 9:25.48, set last year. She won the steeplechase at the Drake Relays this year (9:31.03), was fourth at the Boston 5K in April, and clocked 15:03.97 indoors for 5000m in December 2023. Last fall she won the USATF 5K National Championship on the roads in New York City.

Hasz is coming off a 5000m lifetime best of 15:05.80 set May 17 in winning the Drake Relays 5000m. This year she’s also recorded personal bests in the road 5K (15:30), road 10K (32:03), and mile indoors (4:39.24). She earned a bronze medal at the 2023 USATF 5K National Championships, finishing third just behind Rodenfels and Olympian Rachel Smith.

The B.A.A.’s High Performance team supports runners on their way towards making international teams, with the goal of competing at the highest level: the Olympic Games, World Athletics Championships, and Abbott World Marathon Majors. The B.A.A. is sponsored by adidas, which provides comprehensive support for the organization’s High Performance team, running club, and mass-participatory events.

B.A.A HIGH PERFORMANCE TEAM ROSTER:

Eric Hamer

Bethany Hasz

Megan Hasz

Josh Kalapos

Barry Keane

Matt McDonald

Annie Rodenfels

Abbey Wheeler

ABOUT THE BOSTON ATHLETIC ASSOCIATION (B.A.A.) 

Established in 1887, the Boston Athletic Association is a non-profit organization with a mission of promoting a healthy lifestyle through sports, especially running. The B.A.A. manages the Boston Marathon, and supports comprehensive charity, youth, and year-round programming. The 129th Boston Marathon presented by Bank of America is scheduled to take place on Monday, April 21, 2025. The Boston Marathon is part of the Abbott World Marathon Majors, along with international marathons in Tokyo, London, Berlin, Chicago, and New York City. For more information on the B.A.A., please visit www.baa.org.

Noah Lyles says his goal is to win four gold medals in Paris

The world 100m champion appeared on The Tonight Show with Jimmy Fallon and said he wants to become the first male sprinter to win four Olympic gold medals.

The world 100m champion, Noah Lyles, appeared on The Tonight Show with Jimmy Fallon on Monday night to discuss his role in the upcoming Netflix documentary series “Sprint” and his goals for the Paris Olympics. Lyles confidently stated his ambition to achieve something no male track and field athlete has done before: win four gold medals at a single Olympics.

“Everyone knows Usain Bolt; I want to be faster and more decorated than Bolt,” Lyles told Jimmy Fallon. “He’s done three. I want four, that’s the Mount Rushmore–now you’re the greatest of the great.”

At the 2023 World Championships in Budapest, Lyles became the first athlete to win the sprint double (100m and 200m) at a major championship since Bolt did so at Rio 2016. He added another gold medal in the men’s 4x100m, where Team USA redeemed themselves after finishing second to Canada in 2022 on home soil.

For Lyles to win four gold in Paris, he would need to win the 100m and 200m, 4x100m relay and 4x400m relay.

Only two athletes have won four medals at one Olympic Games: U.S. sprint icon Florence Griffith-Joyner won three golds and one silver medal (in the 4x400m) at Seoul in 1988. Fanny Blankers-Koen of The Netherlands is the only athlete to win four golds–at the 1948 Olympics in London, where she won the 100m, 200m, 4x100m relay, and 80m hurdles.

When Fallon asked Lyles why he wanted to put extra pressure on himself for Paris, Lyles said his goal is to win Olympic medals and break world records. “It’s been a long time since someone has done it, but growing up, I’ve always felt like that title belongs to me.” Bolt’s world records of 9.58 in the 100m, and 19.19 in the 200m have been untouched for the past 15 years.

Despite being the world champion in the 100m and 200m, Lyles’s first test will come at the USATF Olympic Trials from July 21-30 in Eugene, Ore., where he will aim to make his second Olympic team. The top three finishers in each event at trials will secure a spot on the U.S. Olympic team, provided they have met the Olympic standard or are in the World Athletics rankings quota.

Sha'Carri Richardson looking to make her Olympic debut

At the very end of Sha’Carri Richardson's road to redemption lies a gold medal.

The track and field star, whose 2021 disqualification cost her a chance to compete in the Tokyo Olympics, is quickly making her way down that road as she looks to secure her spot on Team USA for the 2024 Olympics in Paris.  

"What would it mean to make it to Paris? Just literally all the training, all of the support, all of the naysayers, it pays off," Richardson told NBC. "It pays off in that moment when you realize when you made that Olympic team."

Richardson, a Dallas native, made the 2021 Olympic team after winning 100m event at the trials to qualify, but she later test positive for THC, the chemical in cannabis. She was disqualified for one month, which prevented her from competing in on sports' grandest stage during the Tokyo Games.

The Olympics went on without her.

She returned to the track at the 2021 Prefontaine Classic, finishing ninth. She returned to Olympic form nearly two years later, officially kicking off her revenge tour.

She won the 100m at the U.S. Track and Field Championships in a time of 10.82 seconds. She then claimed the title of fastest woman in the world with her 100m win at the 2023 World Athletic Championships in Budapest. She went on to kick off the Olympic year with a win at the Prefontaine Classic in a time of 10.83 seconds.

"I'm better, I'm stronger and I'm wiser," Richardson said. "I just knew that I was in a different position that I've never been in my entire life."

That soon could lead the 24-year-old to other places she has not yet been: the Olympics, and possibly the top of the podium.

Richardson is scheduled to run in her first Olympic trials preliminary on June 21 in Eugene, Oregon. 

If she qualifies for the Games, she'll look to become the first American woman to win gold in the 100 meter since Florence Griffith-Joyner in 1988.

Richardson is back on track, literally and figuratively, and she credits her family for helping to lead her down the road to Paris.

"My family is so special to me, only for the fact that they know me, supported me and been there for me much longer than I even knew I was going to be who I was," Richardson said. "They knew who I was going to be before I even put it together."

Walmsley and Schide favorites as Western States line-ups are finalized

Americans Jim Walmsley and Katie Schide, both UTMB winners, will head the finalized fields for the 51st edition of Western States 100 Endurance Run at the end of this month.

Western States is the oldest and arguably the most iconic 100-mile trail run in the world and the stars are again out in force Auburn on June 29-30.

Can Walmsley make it four?

Last year Walmsley memorably ended his quest to finally add a UTMB title in Chamonix to his CV and he’s the current course record holder at Western States, which he’s already won three times.

His time of 14:09:28 from 2019 hasn’t been bettered since and he’s the highest-ranked runner in terms of the UTMB index at 934 (Kilian Jornet is top on 941).

But he’ll face a raft of strong rivals including the 2023 runner-up Tyler Green (USA, UTMB Index 880) and several other top finishers from 2023, including fourth-placed Jiasheng Shen (CHN, UTMB Index 906).

Dakota Jones (USA, UTMB Index 902), Ji Duo (CHN, UTMB Index 889) and Hayden Hawks (USA, UTMB Index 910) booked their spots alongside Walmsley via Golden Tickets from top-three performances at other big events.

Schide the one to beat

And on the women’s side the 2022 UTMB winner Katie Schide (UTMB Index 825) will be looking to go one better than last year’s second place at Western States.

Only superstar Courtney Dauwalter on 847 is ahead of Schide on the UTMB Index but the reigning Western States champion (who smashed the course record time when beating Schide) won’t be back to defend her title.

That means that Schide, who underlined her form with victory at the Canyons Endurance Runs by UTMB at the end of April, starts as the clear favourite.

But she too will face tough opposition from the likes of Eszter Csillag (HUN, UTMB Index 768), who finished third 12 months ago, and three-time finisher Emily Hawgood (ZWE, UTMB Index 757).

Other big names lining up include former professional IRONMAN athlete Heather Jackson (USA, UTMB Index 764), Eleanor Davis (GBR, UTMB Index 753) and Emily Schmitz (USA, UTMB Index 736).

Jackson recently advertised her gravel racing prowess in a thrilling sprint finish at the famed Unbound event.

We’ll build up to the big event over the next couple of weeks here at RUN247.

Abel Kipsang puts slow start to season behind as he gears up for tough Olympic trials

Africa 1500m champion Abel Kipsang has disclosed the reason behind his slow start to the season and exuded confidence ahead of the Olympic trials scheduled for this weekend.

Africa 1500m champion Abel Kipsang has exuded confidence ahead of the Olympic trials scheduled for Friday and Saturday at the Nyayo National Stadium.

Kipsang has been off to a mixed start to his season and he explained that his body took sometime to respond to training hence the slow start to his season. He opened his season at the national cross-country championships before make his season debut on the track during the African Games national trials.

He went to the African Games in Accra, Ghana where he finished second behind Brian Komen and then jetted back into the country for the Kip Keino Classic where she finished fifth in the 800m.

Kipsang then competed in the National Police Service Championships, where he won the race, before finishing 13th at the Diamond League Meeting in Doha. The Kenyan then finished 14th at the USTAF Los Angeles Grand Prix.

The 27-year-old also competed in the mile at the Prefontaine Classic, the Diamond League Meeting in Eugene, where he finished 12th.

“I know the trials are coming and this season I have not been at my best but I will fight hard and I’m very confident that I’ll make the cut to the Olympics team,” he told Pulse Sports.

“I didn’t have an injury but my body struggled to keep up the pace and was not responding to training the way I wanted. I sat down with my coach and trained well and I feel like my body is doing well at the moment."

The Alex Sang-coaches athlete added that the 1500m at the moment is very unpredictable and anyone can carry the day.

“You cannot win everyday because now in the 1500m, everybody is doing well and they will all be fighting for that Olympic slot,” Kipsang said.

“If I make the cut to the Olympics team, it will be something very nice. I can’t promise right now because I’m yet to qualify but if I do, I will work very hard.”

Jakob Ingebrigtsen wins historic sixth European gold in record time

On Wednesday night at the 2024 European Championships in Rome, Norway’s Jakob Ingebrigtsen became the first track athlete in history to earn six European gold medals, winning the men’s 1,500m with a championship record of 3:31.95. This marks his third consecutive European 1,500m title.

Ingebrigtsen showcased his tactical prowess by initially taking the back of the pack on the first lap. After a swift 56-second start, he surged to the front, slowed the pace, then accelerated again to win gold. He finished two seconds ahead of Belgium’s Jochem Vermeulen and Italy’s Pietro Arese, both of whom earned their first senior European championship medals.

The Ingebrigtsen family, including Jakob’s brothers Filip and Henrik, have dominated the men’s 1,500m at the European Championships, winning the last five gold medals since 2012. The last three European 1,500m titles have been won by Jakob.

Earlier in the championships, Ingebrigtsen also won gold in the men’s 5,000m event. This is the third time he has achieved the 1,500m/5,000m double at the European Championships, having previously done so in Munich in 2022 and Berlin in 2018.

Notably absent from the championships was Ingebrigtsen’s rival, 1,500m world champion Josh Kerr, who opted to skip the 2024 European Championships to focus on the British Olympic Trials and the Olympics in Paris. Earlier this season, Kerr got the best of Ingebrigtsen in the Bowerman Mile at the Eugene Diamond League in Oregon. He is the only man to beat him twice. (Kerr also outran him at the 2023 World Championships in Budapest.)

The next likely encounter between Ingebrigtsen and Kerr will be at the Paris Olympic Games.

Paris Olympic athletes won’t have air conditioning in Village

Last summer, Paris experienced record-breaking heat in late July and early August, with temperatures exceeding 35 C for seven of 14 days.

Athletes competing at the 2024 Paris Olympic Games can look forward to some warm summer nights without air conditioning in the Olympic Village. According to InsideTheGames, to make Paris 2024 the most sustainable and environmentally friendly Games in history, the organizing committee has designed the Olympic Village to rely on natural resources and an innovative underground cooling system, instead of (traditional) air conditioning.

The Olympic Village’s cooling system will draw water from the River Seine to cool power plants. The chilled water will circulate through the buildings’ pipes to reduce room temperatures. It’s no surprise that many athletes are skeptical the system will sufficiently cool their living quarters for crucial rest periods.

The average daily temperature in Paris for August is 26 C, with nightly lows around 14 C. Last summer, Paris experienced record-breaking heat in late July and early August, with temperatures exceeding 35 C for seven of 14 days.

Many athletes and national Olympic federations are reportedly taking matters into their own hands and threatening to bring their own portable air conditioners to the Olympic Village. The Australian Olympic Committee, in an effort to prioritize high performance, has decided to install air conditioning in all their athletes’ rooms. “This is strategic for high performance and will help them sleep,” said Anna Meares, head of the country’s delegation told The Guardian.

The Greek Olympic Committee will follow suit, further challenging the Paris 2024 organizers’ goal of reducing the carbon footprint of the Games by half, compared to previous editions. “Despite outside temperatures of 41 C, we had 28 C in most of these rooms,” said Laurent Michaud, director of the Olympic Village to InsideTheGames. “Air conditioning would only be necessary during extreme heat waves, as indoor temperatures rarely exceed 26 C.”

Several other countries, including Team USA, Great Britain and Italy, are considering portable air conditioning units for their athletes–a move that undermines the International Olympic Committee’s sustainability goal.

Boston Marathon qualifying standards to remain the same for 2025

After much speculation, the Boston Athletic Association (B.A.A.) says marathon qualifying times will not change.

On Monday, the Boston Athletic Association (B.A.A.) announced that it will not raise the entry standards for the 2025 Boston Marathon. This news will be a sigh of relief for many runners who have already achieved a Boston qualifying time for next year.

According to the B.A.A., the qualifying standards across all age brackets will remain the same as they were for the 2024 Boston Marathon. However, achieving a qualifying standard does not guarantee entry into the marathon. If applications exceed capacity, those applicants who exceed their qualifying time standards by the smallest margins may not be accepted.

At the 2024 Boston Marathon, there was a cutoff time of five minutes and 29 seconds per age group, one of the largest since time cutoffs were introduced in 2012. There were more than 33,000 applicants last year, with more than 11,000 athletes turned down despite hitting qualifying times.

Due to the large number of athletes being turned down in 2024, there was much speculation about whether the B.A.A. would raise the entry standards for 2025. The field size for the 129th Boston Marathon will remain at 30,000 participants and the race will take place on Monday, April 21, 2025.

For those who have hit a qualifying time for 2025, mark your calendars and set a reminder. Registration will open on Monday, Sept. 9, 2024 at 10:00 a.m. ET, and will close on Friday, Sept. 13, 2024 at 5:00 p.m. ET. The 2025 Boston Marathon qualifying window opened on Sept. 1, 2023, and will close at 5:00 p.m. ET on Friday, Sept. 13, 2024. Any athlete who has achieved a qualifying time in this window may submit a registration application.

The qualifying window for the 130th Boston Marathon, scheduled for April 20, 2026, will open on Sept. 1, 2024. Registration details for the 2026 race will be announced following the 2025 Boston Marathon.

Lawrence Cherono: 2019 Chicago Marathon winner hit with new tampering charges by AIU

Two years ago, Cherono was suspended for doping and now he faces new AIU charges for allegedly tampering with the process.

Kenya's marathoner Lawrence Cherono has once again come under scrutiny by the Athletics Integrity Unit (AIU) this time for alleged tampering related to his doping case.

The revered long-distance runner, known for his triumphs in major marathons including the 2019 Chicago Marathon, is facing new challenges that could further tarnish his illustrious career.

In July 2022, Cherono was provisionally suspended after testing positive for trimetazidine, a substance primarily used to treat angina and other heart-related conditions.

This medication is known to optimize the heart's use of oxygen, potentially giving athletes an unfair advantage by enhancing their endurance levels.

The initial findings placed Cherono in a precarious position, casting a shadow over his achievements, including his impressive fourth-place finish at the Tokyo Olympics and his victories in both the Boston and Chicago Marathons.

The latest charges brought forward by the AIU involve accusations of tampering with the doping control process.

The specifics of the tampering allegations have not been fully disclosed, but such charges typically involve attempts to obstruct or interfere with doping investigations.

Examples could range from manipulating test samples, intimidating witnesses, or providing false information to authorities.

This development adds a complex layer to Cherono's ongoing legal battles with the AIU.

If found guilty of tampering, he could face severe repercussions, including extended bans from competitive racing.

This would be a significant blow to his career, potentially ending his days as a top contender in world marathon events.

Cherono's legal team has yet to release a detailed response to these new allegations.

However, in previous statements, they have expressed their intent to fully cooperate with the AIU while maintaining Cherono's innocence in the matter of the initial doping charges.

The sports world has been closely watching Cherono's case, as it underscores the ongoing challenges within athletics regarding doping and the integrity of sportsmanship.

His case is particularly significant given his status as one of Kenya's most celebrated marathoners, whose record time of 2:03:04 at the 2020 Valencia Marathon highlighted his elite capabilities.

Sydney McLaughlin-Levrone on her U.S. Olympic Trials prep ahead of Paris 2024

With the U.S. Olympic Team Trials for track and field just few days away, the building blocks seem to be coming together for Sydney McLaughlin-Levrone.

"I'm feeling good," McLaughlin-Levrone told a small cluster of reporters at the USATF NYC Grand Prix on Sunday (9 June) after she soared to victory in the open 400m.

"Good" could be an understatement: She was just 0.05 seconds off of Sanya Richards Ross' 48.70 from 2006, the American record, in what was McLaughlin-Levrone's first outing in the event in the 2024 season.

"OMG. That was unbelievable!" a more expressive - and perhaps somehwat relieved - Richards Ross said in the NBC commentary booth after Sydney's 48.75. "Wow. Wow. Wow! Great run by Sydney!"

The time was a world lead in the event.

It came a little more than a week after her best-of-the-season 52.70 in the 400m hurdles - the event in which she is the world record holder and reigning Olympic champion.

"I'll take that," McLaughlin-Levrone said of the time and the victory, even if it wasn't exactly what she was going for. "[I wanted] the American record," she added when asked about the hope for the day.

The 24-year-old appears to have a one-track mind with the Olympic Games Paris 2024 drawing ever closer. The last five weeks have entailed five wins across four different events: The 400m flat, 200m, 100m hurdles and - her signature - 400m hurdles.

"I'm sure Bobby will have some notes for me," she said, cracking a smile when bringing up legendary coach Bobby Kersee after her New York win.

SYDNEY MCLAUGHLIN-LEVRONE: EYES ON PARIS 2024

McLaughlin-Levrone let her speed do the talking in New York with the 21 June start at Trials in Eugene, Oregon: "I'm just getting ready for the Trials... getting ready for the Games," she said.

She sat on the track for a good 10 minutes at Icahn Stadium in NYC after her win, catching her breath and doing a light amount of stretching. She's still cautious of the knee injury that interrupted her 2023 season, forcing her out of the World Championships.

The team is attacking from a technical perspective. Facing a headwind on Sunday, she was forced to dig deep in her training to finish strong.

"I wanted to get out there and get a race under me," she said on NBC of the 400m. "It's working on the back-end work. Working on coming home. I'm going to need it for those hurdles."

After her 52.70 world lead in the 400m hurldes on 31 May, Femke Bol, the Olympic bronze medallist from Tokyo 2020 in 2021, went 53.07 two days later at the Diamond League stop in Stockholm.

"I'm going to go back home and continue to plan some stuff," McLaughlin-Levrone said in New York.

A mere 0.05 off a national record, McLaughlin-Levrone shrugged it off in a way.

"I don't think I would count that as 'crazy,'" she said in response to one reporter.

A minute later, Sydney was thanking reporters and walking away... clearly determined to get to the next step in her path towards another Olympic podium.

Hardrock 100 extends pregnancy deferral for up to five years

While some runners complained the policy is long overdue, most greeted the news with cheers.

The ultra-trail world is applauding Hardrock 100’s progressive, new pregnancy/parental deferral policy, which the race announced on Instagram on Monday. The new policy encompasses both pregnancy and situations involving adoption and surrogacy.

The new policy allows any woman who has been selected to race (or who gets in off the waitlist) who was pregnant on lottery day (Dec. 2, 2023, for the 2024 race), or who becomes pregnant between lottery day and race day (July 12), or who has given birth anytime during the six-month period leading up to lottery day, to defer their entry for five years. It may also be claimed by the partner of women who give birth during the six months leading to race day, or up to two months after race day.

Further, the policy allows surrogate parents whose due date falls within the six-month period leading up to race day to claim a one-year deferral. This policy also applies to parents who adopt a child during the same six-month period (provided the child is under five years old).

“At Hardrock, we firmly believe that runners of all types shouldn’t have to choose between chasing their dreams on the trails and pursuing the option of becoming parents,” the race posted on Instagram. “That is why we have updated our Pregnancy Entry Deferral policy to provide a more generous deferral period for pregnant women and new mothers, and expanded coverage to include other types of new parents, such as in situations of surrogacy and adoption.”

News of the new policy was greeted with mostly positive comments, though some decried the length of time it has taken for the race to finally acknowledge the realities of life for parents and those who are trying to have children. Canadian ultrarunner Stephanie Case (@theultrarunnergirl), who finished second in 2022, is a Hardrock board member and spoke to Canadian Running about her own fertility journey in a feature in the 2024 Trail Special Issue, commented “Proud to be on this board!”

The policy is somewhat less generous than that of the Western States Endurance Run (as an example of a comparable race), in that the eligibility period begins when a runner enters the lottery, and deferral may be for an indefinite period; however WSER’s policy applies only to pregnant women. The policy at Ultra-Trail du Mont Blanc (UTMB), like Hardrock’s, applies to surrogate and adoptive parents and partners of pregnant women, for up to five years (with certain restrictions).

Good times at the monthly KATA Time Trial this morning in Thika Kenya

The KATA (Kenyan Athletics Training Academy) June time trial was the best ever held today in Thika Kenya.   The turn out was good. A total of 52  athletes  registered for the two events.  

Athanas kiroko took the victory in the men 10km race in a time of 28:58.    Zachary kirika was the man of the day. He finished in 2nd place in a personal best time of 29:12 lowering his previous time by 27 seconds. Fredrick kiprotich finished in third place in a time of 31:11.

Kellen waithira took the crown in the women's 10km race in a time of 34:58. She was followed impressively by Jane wanja who finished in 2nd place in 35:45 lowering her personal best by over one minute. Karen chepkemoi placed third in 36:33 lowering her personal best by 14 seconds.

Job kamande finished first in men 5km race in 14:36. This was his first time in this distance. Charles ndirangu finished second in 15:24 lowering his personal best by 16 seconds. Amos chirchir finished third place in 15:49, lowering his previous time by 3 seconds. The improvement in women's 5km race was indeed astonishing. Lois wambui who finished in third place in 17:10 improved by 33 seconds. Jacinta kamau finished 4th in 17:14 improved by 35 seconds and Virginia wanjiru who finished in 5th position in 17:47 improved by 12 seconds.

The next KATA time trial is July 17. 

5k MEN

1 job kamande 24 430 14:36

2 Charles ndirangu 23 267 15:24

3 Amos chirchir 23 272 15:49

4 Raphael karita 24 392 15:52

5 Kelvin ragui 21 271 16:16

6 John makeri 27 227 16:26

7 Emmanuel rono 24 318 16:41

8 Collins maina 20 284 16:43

9 Brian njenga 20 390 16:44

10 Geoffrey ngama 50 384 17:26

11 Jeremiah obura 20 323 18:37

12 Anthony owino 28 382  19:10

13 Alex kamau 22 333 19:49

14 mavirine rotich 27 312 22:05

15 Kennedy mungai 25 375 22:10

5km WOMEN 

1 Monica wanjiku 22 265 16:28

2 Nympha kiteta 18 266 16:58

3 Lois wambui 23 277 17:10

4 Jacinta kamau 22 276 17:14

5 Virginia wanjiru 22 275 17:47

6 Anastasia muthoni 21 283 19:12

7 Susan njuu 36 380 20:50

8 Sheila makungu 21 385  21:26

9 Ann kipchumba 33 331 22:14

10 Emily wanjiru 17 278 23:43

11 pory ngatha 35 374 29:44

10km MEN

1 Athanas kioko 29 377 28:58

2 Zachary kirika 22 269 29:12

3 Fredrick kiprotich 23 264 31:11

4 Stephen ngigi 20 280 31:27

5 Henry Komen 33 2:81 31:32

6 Shadrack kiprotich 33 332 31:52

7 Paul kibet 26 287 31:54

8 lewis kuria 22 459 32:13

9 Gabriel kahura 41 270 32:23

10 Fred kamande 24 286 32:55

11 Ismael mburu 23 391 33:00

12 Chris kamande 39 314 33:09

13 Ramadan ambani 24 279 34:20

14 Charles ndirangu 64 389 37:51

15 Paul Njoroge 28 383 38:05

16 Kelvin waiganjo 28 387 39:39

10km WOMEN 

1 Kellen waithira 36 381 34:59

2 Jane wanja 34 273 35:45

3 Karen chepkemoi 22 274 36:33

4 Naomi wambui 39 388 36:51

5 Florence kiarie 33 379 37:07

6 Caroline kimoi 32 65 38:38

7 Lilian musenya 22 285 39:44

8 Lucy muritu 39 282 45:05

9 Ruth maina 21 386 46:14

Eugene mile clash intensifies Kerr-Ingebrigtsen rivalry ahead of Paris

With a lap and a half to go in the Bowerman Mile at last month’s Prefontaine Classic, Josh Kerr made what he described as a “dumb decision” – on purpose.

The world 1500m champion raced to the front at the Wanda Diamond League meeting, ahead of Jakob Ingebrigtsen and Yared Nuguse, the third- and fourth-fastest milers of all time, a move whose intention was daring them to chase him down. When neither could, Kerr burst through the line with a world-leading British record of 3:45.34 and bragging rights – for now.

Having said at the pre-event press conference that he was racing to win, not settle tension between himself and Ingebrigtsen after months of banter between the overnight rivals, Kerr settled who was best over one mile at least on this day at Hayward Field. As to who will be the best in the long run, that remains to be seen – because each runner left declaring confidence for their presumed rematch at the Paris Olympics.

“I was just excited to go out and race against a world-class field and show that I’m still the best 1500m runner in the world,” Kerr said. “The training I’ve done is not anywhere near my peak. 3:45 right now is good enough but we’ve got to make some progress moving from here.”

“It’s a good fight,” Ingebrigtsen said. “Some of my competitors have clearly taken a step in the right direction but not a big step – not as big of a step that maybe is needed to be the favourite in Paris. But I think if anything, this is going to be an exciting summer. For me, I think it’s very good.”

Kerr entered the race with full health and full confidence. After outkicking Ingebrigtsen, the Olympic champion, to win the world title in Budapest last year, Kerr set a world indoor best over two miles in February, then won the world indoor 3000m title in March in front of fans from his native Scotland.

Ingebrigtsen ended last season by winning the Prefontaine Classic mile in 3:43.73, just ahead of Nuguse, but then battled an achilles tendon injury during the winter. That did not necessarily mean he kept a low profile. Comments in the press by Ingebrigtsen began a back-and-forth.

When asked about his relationship with Ingebrigtsen at the press conference ahead of their recent clash in Eugene, Kerr responded: “I wouldn’t say this is a counselling session.”

No, but the race did prove to be a strategy session. The athletes at the front felt that the time through 800m, 1:53, was not too fast. With 600 metres to go, Kerr made his move.

“I thought it was a dumb decision and I knew if I thought it was a dumb decision then it probably was and that was going to scare myself and everyone else around me,” said Kerr, whose previous personal best of 3:48.87 was set two years ago.

Did such an early move surprise Ingebrigtsen?

“A little bit,” he said. “Because historically people have a tendency to not do what they say they’re going to do so they can feel very confident when they have to hold their mask but when we start racing everybody’s very insecure so I think it says a lot about their preparations. I think it was as expected but maybe still surprised that someone is deciding to all of a sudden start racing so I think that’s very good.”

Considering his delayed start to training, Ingebrigtsen was pleased with the time.

"If you do the conversion [to 1500m] it’s a pretty good start," he said. "I’m not a fan of the mile event by itself because it has nothing to do with my culture, definitely something British and American, which I’m not that familiar with, but I think it’s a very good start. I have lost quite a lot of training this winter."

While commentating inside the stadium for the BBC, Steve Cram watched as Kerr broke his 1985 British record of 3:46.32, then had a word with Kerr following the race.

“He said it was a long time coming and he was very proud of me and the way I raced today,” Kerr said.

Jake Wightman, the 2022 world champion at 1500m who missed nearly all of last season due to injury, was fifth in 3:47.87, just behind another British middle-distance specialist, Neil Gourley. Those fast times and gold medals since 2022 were the background to why Kerr said the sport is “heading into the golden era of 1500m running in the UK and in Europe”.

Ingebrigtsen, the day before, had said that being available to race often against top competition was something he considered part of an athlete’s job. Asked if he needed to reassess how to race Kerr tactically given Kerr’s bold and somewhat surprising early move to the front, Ingebrigtsen pointed to his literal track record.

“The last couple of years obviously I have been the only one racing for many of the races so when someone all of a sudden decides to participate other than just following, it’s something different,” Ingebrigtsen said. “So it’s not surprising but it’s just something different.”

Asked if he was suggesting Kerr – who claimed his first Diamond League victory Saturday – had not raced often enough, Ingebrigtsen asked a reporter about the September 2023 meeting in Eugene, when Nuguse was in the field, but not Kerr.

“What about the last time we were here?” Ingebrigtsen said.

Nuguse was third in Eugene in 3:46.22, and while that was behind his 3:43.97 personal best from September, that race occurred at the season’s very end. To run 3:46 in May, at the start of a long season, left Nuguse smiling afterwards, even as he noted he needs to train to be more capable of closing quicker in the final 100m.

“I definitely feel a lot stronger and more comfortable being closer to the front,” Nuguse said. “In a race with so many great guys I think just to come out with third and still be pulling away from it is really huge. I’m feeling really good compared to last year.”

U.S. sprinter Fred Kerley calls out track meet for bad starting blocks

This was supposed to be Kerley's first 100m since he stated he'd break Usain Bolt's world record the next time he raced the distance.

Former world 100m champion Fred Kerley was slated to be a headliner at Sunday’s USATF New York City Grand Prix in the men’s 100m. However, Kerley did not end up racing after he slipped in the starting blocks twice. Despite these mishaps, he chose not to race.

In a post-race interview with Citius Mag, Kerley said that one of his starting block pads was broken, and he had requested new blocks. “I slipped the first time, and then I slipped the second time. I wasn’t about to let it happen a third time,” Kerley said.

He took to Twitter after the race to criticize the World Athletics Continental Tour meet for using “high school level blocks.”

The 100m at the NYC Grand Prix ended up being won by Nigeria’s Udodi Onwuzurike, with a 10.24 second clocking into a -0.7 m/s headwind.

This race was supposed to be Kerley’s first 100m since he publicly stated he’d break Usain Bolt’s world record the next time he raced the distance. Kerley has not competed in the 100m since the Shanghai Diamond League on April 27 and has not yet broken the 10-second mark this season.

Kerley has a personal best of 9.76 seconds from the 2022 World Championships, which he won. He is also the reigning Olympic silver medalist in the 100 meters.

Before the race, Kerley drew attention in the warm-up area at Icahn Stadium, where he was spotted wearing Puma spikes (instead of his sponsor, Asics). It came out after the race that Kerley is now without a sponsor, as Asics announced that they had mutually parted ways with him after reaching a multi-year deal just last year. There has been no official statement on why the sponsorship ended, but Kerley was rumored to be frustrated with the custom “world champion” spikes the brand made for him.

The 29-year-old plans to compete in the 100m and 200m at the U.S. Olympic Trials in two weeks.

MAHWINNEY AND DAVIES LEAD ELITES AT UNDER ARMOUR TORONTO 10K

Erin Mawhinney will defend her Under Armour Toronto 10K title Saturday June 15th the next stop on the 2024 Canada Running Series.

A year ago, the Hamilton resident won the race, which traces Toronto’s scenic Lake Shore Boulevard, in a personal best of 33 minutes 34 seconds. The result was a pleasant surprise and confirmed her arrival as one of Canada’s elite road racers.

“I would like to take a stab at defending my title I know there are some fast girls running,” the 27 year old says before adding, ”Truthfully I have struggled with some low iron the past couple of weeks. But being able to defend the win would be great. Running close to 33 minutes flat would also be great at this time.

Despite the medical hiccup - which is now behind her - Mawhinney has followed coach Reid Coolsaet’s training program closely and has gradually increased her training volume. Indeed, she has had weeks where she has run as much as 160km while working full-time as a nursing consultant.

Mawhinney completed her Master of Nursing degree last year after spending six years nursing in the intensive care unit at Hamilton’s St Joseph’s Hospital. Combining long, demanding shifts with her training program was challenging but she credits Coolsaet, a two-time Canadian Olympian, with providing a flexible plan.

“I did straight night shifts and I found that sticking on straight nights was a little bit easier for running,” she remembers. “I found the flipping back and forth between days and night was sort of chaotic.

“I would let Reid know and he was great with being flexible. I worked a lot of overtime during Covid because we were overwhelmed in the ICU during that time. There would be some days where I was too tired to double. There were even times when I had to sleep at the hospital between shifts because there was a risk of exposure in my apartment building.”

In addition to winning the 2023 Under Armour Toronto 10KMawhinney captured first place in the 2023 TCS Toronto Waterfront Half Marathon last October (1:13:50). Now she and Coolsaet are targeting a possible marathon debut this coming fall.

“We are thinking TCS Toronto Waterfront in the fall will be my marathon debut so that is the main focus for the rest of the year,” she reveals.

Recently Mawhinney’s concerns for the homeless crisis in the Hamilton neighbourhood she has called home the past seven years resulted in her penning an essay on her observations. Her advocacy is paying off.

“A big win recently was having City Housing Hamilton approve a new public health nurse role I proposed to them,” she adds. “(It is) to help those in higher social-need subsidized housing keep their tenancy and avoid needing to use the emergency room.”

Among those lining up against her Saturday are 2015 Pan Am Games marathon bronze medalist, Rachel Hannah, who was 3rd in the 2024 Ottawa Marathon last month and, most significantly, was 3rd in the Under Armour Toronto 10K last year and last year’s runner-up, Salome Nyirarukundo the 26 year-old Rwandan who has made Ottawa her home.

The men’s field is led by Andrew Davies, a second-year law student at the University of British Columbia. Although his 10k best is 29:32 last month he ran a superb 10,000m on the track recording 28:34.63.

“If you get one of the really fast road courses I definitely feel you can be just as fast, maybe even faster, on the roads (than on the track) with the new shoes,” he declares.

The 23-year-old Davies claims, however, he will focus more on the competition than on recording a fast time.

“I am not really going to focus on the time too much,” Davies, who hails from Sarnia, Ontario, says. “I have been transitioning now to focus on the 5,000m leading to the track Nationals at the end of the month. I will focus on racing whoever else is (at the Toronto 10k). I am not going in with a time goal.

“My 5,000m PB (13:37.39) is three years old and I would like to lower that into the (low) 13:30’s and run Nationals and then in the fall I’d like to run as well as I can in the Canadian cross countrychampionships. I was 4th there this past year. If I could medal there that would be awesome."

The fastest performer in the men’s field is Lee Wesselius whose personal best 29:13 earned him 7th in the 2021 Canadian 10k Championships held on a slightly modified Toronto Waterfront course. Also racing is Rob Kanko who was 3rd in the 2023 Under Armour Toronto 10K in a personal best of 30:02.

The race will once again serve as the Canadian Masters 10k championships. Baghdad Rachem will defend the title he won a year ago on this same course. The Verdun, Quebec resident won that day in 32:05 beating 44-year-old Reid Coolsaet by 13 seconds.

Edmonton’s Jay Smith finished 3rd in 2023 in 39:23 and leads the female master’s division entries.

Asafa Powell opens up on the darkest moments of his career and how he managed to overcome them

The Jamaican sprint great has opened up on two dark moments in his career and how he managed to overcome those setbacks.

Jamaican sprint great Asafa Powell has opened up on how he dealt with the lowest moments of his career as an athlete.

Powell, a specialist in the 100 meters, set the world record twice with times of 9.77 and 9.74 seconds and has broken the 10-second barrier more than anyone else, doing so 97 times.

He also holds the world record for the 100-yard dash at 9.09 seconds and became an Olympic champion in the 4 x 100 meters relay in 2016.

Powell has consistently broken the 10-second barrier in competition, with his personal best of 9.72 s ranking fourth on the all-time list of men's 100-metre athletes.

By 2016, Powell had broken the ten-second barrier more times than anyone else—97 times.

However, he never managed to win a major individual title, with his two bronze medals in 2007 and 2009 his best finishes. He did however manage to win two gold medals at the World Championships and another at the 2016 Olympic games, but all were in the 4 by 100 m relays.

Now, he has opened up on the two darkest times of his career, which he has revealed were the World championships in 2007 in Osaka and the Olympic games in Beijing.

“I have had a few of those and they felt pretty much the same. I remember at the 2007 World Championships, there was no way I was supposed to lose the race, but things happened before and all that stuff and it caused me to lose the race,” Powell told The Mitchells YouTube channel.

“I tell myself some stuff and I have to really and then in 2008 at the Olympic games, I did not run like I was supposed to and I was really tough on myself. Those were my darkest moments.”

Powell has thanked his family for helping him get through those tough moments in his career.

“I had to pull myself out of the dark. They had to fly my father and brother to the games because I was in a (devastated) state.”

Powell has sent a message of encouragement to his fans, advising them to always do their best and not worry too much about situations that may be beyond their abilities to change.

“You cannot control what other people are doing. On the track, eight or nine people are on the track so you cannot control what they are doing. You have to focus on what you are doing.

“If everybody else breaks a world record and you also do one as well, you cannot be upset because you did your best at that time.”

Youngster Simon Koech is plotting an Olympic debut

Steeplechaser Simon Koech is plotting an Olympic debut as he fights for a slot at the upcoming national trials.

African Games bronze medallist Simon Koech will be looking to bounce back as he eyes the Paris 2024 Olympic Games.

Koech’s main focus will be to qualify for the event at the Olympic trials coming up this weekend at the Nyayo National Stadium. The 21-year-old has been in fair shape this season, and he has hopes to rewrite history in the city of love.

The former world under-20 bronze medallist is aware of the tough opposition awaiting him in the trials and he is ready to striker.

“For now, the most important thing for me is to work extra hard and get into the Kenyan team,” Koech said following his second-place finish at the National Championships that were held at the Ulinzi Sports Complex.

The event was also used as trials for the Africa Senior Athletics Championships in Douala, Cameroon, and Koech intends to also improve on his bronze medal from the African Games.

He opened his season with a second-place finish at the African Games trials before finishing third at the African Games. He also competed in the 5000m, where he finished eighth.

“Whenever I step foot on the track, I usually start planning on the best way to execute a race. It depends on the pace and hoe each lap is going. I expect to do much better with the help of God,” he added.

Meanwhile, Koech made an impact last season, with a qualification to the World Championships in Budapest, Hungary but did not live up to the billing, fading to finish seventh.

However, he bounced back at the Prefontaine Classic, the Diamond League Meeting final in Eugene, Oregon, where he claimed his first trophy. Koech clocked a stunning 8:06.26 to win the race, sending warning shots to Ethiopians and Moroccans this Olympic season.

The youngster launched his career in 2021, where he made his first national team, competing at the World Under-20 Championships. In 2022, Koech did not compete in any race and he made a comeback in 2023.

US High School 5000m Record smashed

Daniel Simmons smashes Lex Young’s U.S. high school 5000m record of 13:34.96 from last year as he runs 13:25.86 against a field of pros at the Portland Track Festival tonight.