Running News Daily

Is Wavelight technology good for the sport?

Last week at the Paris Diamond League, we witnessed one of the most extraordinary single-day spectacles in the history of the sport. Over the course of two hours, two world records and a world best were shattered; the races were nothing short of spectacular, particularly when Faith Kipyegon skilfully closed the gap on the Wavelight during the final two laps, leaving Ethiopia’s Letesenbet Gidey in the dust and achieving the seemingly impossible: a new women’s 5,000m world record.

The question of whether Wavelights are beneficial for the sport remains subjective, with opinions among track fans varying. On one hand, they enhance the performance and make races more engaging for spectators at the track or watching from home. On the other hand, they provide a precise pacing strategy for elite athletes, potentially facilitating faster times and diminishing the traditional element of intense competition.What is Wavelight technology?

Wavelight technology, named for the Mexican Wave, was introduced by World Athletics in 2019. It serves as a tool for athletes and spectators, offering assistance with pacing and providing a visual representation of the race’s progression. A wave of lights appears along the inside edge of the track, moving at the desired pace for the race. Typically used in distance events like the 800m, 1,500m, or 5,000m, these lights are programmed to signify specific benchmarks, such as world championship standards, meeting records or world record times.Pros

People are drawn to track and field events to witness athletes breaking records, and Wavelight can serve as a valuable tool for athletes to gauge their paces and attempt to break records. A notable example: at the Paris Diamond League on June 9, where Jakob Ingebrigtsen of Norway and Lamecha Girma of Ethiopia ran ahead of the lights to set new records in their respective races. In Girma’s case, the lights pushed and challenged him throughout the 3,000m steeplechase, with Girma narrowly staying ahead in the final 100m to break the previous world record by one second.

Girma’s reliance on the lights became evident as his pace dropped off after 1,000m, and he had to dig deep to maintain the pace set by the flashing lights. Without them, it is unlikely he would have achieved the record.Track and field has faced challenges since the departure of Usain Bolt in 2017, with the sport seeking its next superstar. The success of major events like the World Championships and the Olympic Games significantly increases the sport’s popularity.

World Athletics recognizes the importance of world or national records in the Diamond League circuit, which contribute to increased viewership. The implementation of Wavelight technology allows athletes to run faster and challenge these record times, catering to the audience’s desire for exciting and fast-paced performances.While not every race will produce record-breaking times, Wavelight enhances the potential for thrilling performances that captivate viewers and generate greater interest in the sport.

Cons

When Ingebrigtsen shattered Daniel Komen’s two-mile record, which had stood for 26 years, my immediate thought was how fast Komen could have run with today’s technology. Komen had pacers guide him through the first 2,000m before running the final kilometre alone against the clock. Similarly, Ingebrigtsen had pacers until around the 2,000m mark, but they gradually dropped off, leaving him with a lead of 10-15 metres over the lights.

Depending on the race style or purpose, I believe Wavelight can have a positive impact on the sport. But they also detract from what track and field is fundamentally about—the world’s best athletes competing against one another. Watching a Diamond League event where one athlete outpaces the rest of the field by 15 to 20 seconds in the 3,000m steeplechase does not benefit the sport. While celebrating superstars is important, track and field legends like Komen, Kenenisa Bekele, Genzebe Dibaba and David Rudisha never had events specifically set up for them to chase world records.

They achieved their records in the heat of competition, racing against other competitors. This is where I believe Wavelight technology crosses a line.A compelling comparison was published in Track & Field News in 2020, analyzing the current and former 10,000m world records—Joshua Cheptegei’s record with pace lights versus Bekele’s record without them. The analysis revealed that Cheptegei maintained much more even splits than Bekele, with a variance of less than a second (0.8s) between his kilometres, which is truly remarkable. In contrast, Bekele’s variance was five times greater, with a difference of nearly five seconds between his fastest and slowest kilometres.I am not suggesting that Wavelights are ruining the sport of track and field, but I believe their use should be limited to specific situations, such as aiming for world standards or being present only during the final lap or two of distances ranging from 1,500m to 10,000m.

By implementing such limits, World Athletics can strike a balance between using technology for pacing assistance and preserving the essence of competitive racing.

Snow causes course change at Leadville Marathon

The Leadville Race Series crew has been putting in the work on Mosquito Pass (which sits at 13,185 feet) for this Saturday. However, despite their best efforts to clear Mosquito Pass, Mother Nature has prevailed with heavy snow and freezing temperatures and the Life Time Leadville Trail Marathon & Heavy Half presented by La Sportiva will unfortunately not be able to reach the summit of Mosquito Pass on Saturday. 

The team has altered both courses to turn around slightly below the summit and additional mileage has been added elsewhere to maintain course distances of 26.2 and 15.7 miles respectively.

Race Director Tamira Jenlink’s note: 

Hello Leadville Race Family! We look forward to seeing you on the start line of the 2023 Life Time Leadville Trail Marathon presented by La Sportiva on Saturday!

This year has most certainly kept true to the nature of Leadville with snow still falling above 11,000′ as I write this. Our crews have used every ounce of GRIT, GUTS and DETERMINATION possible to remove the last 1.5 miles of snow on Mosquito Pass. While this is still a bit short of the top, we will absolutely not disappoint! We have made minor modifications to the course to ensure every mile will continue to deliver those lung busting climbs, and spectacular views you have been training for, while ensuring your safety and overall experience. 

Don’t forget your mittens and maybe a jacket as you may very likely have the quintessential experience of ! running in the snow! See you on Saturday!

Allyson Felix speaks out for change after death of former teammate

U.S. Olympic legend Allyson Felix has spoken out, emphasizing the need for better maternity care for black women in America to ensure that the death of her former teammate Tori Bowie is not in vain. Bowie tragically died at the age of 32 last month due to complications during childbirth.

In an article for Time Magazine, Felix, a seven-time Olympic champion, expressed her concern, saying, “Three gold medalists from that 4x100m relay team in Rio set out to become mothers. All three of us, all Black women, had serious complications. Tori passed away. We’re dealing with a Black maternal health crisis. We have three Olympic champions, and we’re still at risk.”

In 2018, Felix gave birth prematurely at 32 weeks, after being diagnosed with pre-eclampsia, a potentially life-threatening pregnancy condition characterized by high blood pressure. Tianna Madison (formerly Bartoletta), another member of Felix and Bowie’s gold-medal-winning 4x100m relay team, also revealed that she faced a near-death experience during childbirth, after going into labour at 26 weeks.

Felix brought attention to data from the Centers for Disease Control and Prevention (CDC) in 2021, which showed that the maternal mortality rate for Black women in the U.S. is 2.6 times higher than that for white women. Similarly, a 2021 study by the University of Oxford demonstrated that Black women in Britain were four times more likely to die during pregnancy and childbirth than white women.

Underlining the urgency of the situation, Felix stated, “There needs to be a change, now, especially in light of Tori’s tragic passing.” Felix also mentioned celebrities Serena Williams and Beyonce, both of whom had near-death complications during pregnancy. “I hate that it takes Tori’s situation to bring attention to this issue,” writes Felix. “But often, it serves as a wake-up call.”

Expressing her concern about having more children, Felix called on the medical community to address the challenges faced by Black women. “Doctors need to have conversations with pregnant Black women and educate them about the signs to look for during pregnancy,” writes Felix. “We are at a greater risk of experiencing these complications.”

Despite the challenges, Felix remains hopeful that “things can get better.” She expressed her hope that Bowie’s death will result in much-needed changes to health care for Black women.

Sebastian Coe welcomes perfect stage for the world’s best athletes to shine at WCH Budapest

“With the introduction of the super-fast Mondo track of the National Athletics Center, the stage is set for exhilarating battles and historic performances at the upcoming World Athletics Championships in Budapest,” said World Athletics President Sebastian Coe after running the first lap on the new track, accompanied by local young athletes.

The build up through the one-day meetings of the Wanda Diamond League and the Continental Tour have seen some thrills and spills already.

And you don’t need to wait long for finals. They have been set throughout the Championships from the first day, Saturday 19 August. All athletes are looking for a loud crowd to keep them focused on medals and records.  But a passionate home crowd is super important to Hungarian athletes and their performances.

On day one, the men’s shot put is the first final in the stadium – defending champion Ryan Crouser (USA) broke the world record recently and will duel with two-time world champion Joe Kovacs (who may be in a USA vest but has family ties much closer to here – his grandfather is from the village of Szentpéterfa in Hungary).

For those who want a weekend of watching the strongest men in athletics, Sunday 20 August features the men’s hammer throw.  

“I don’t need to tell the people of Hungary that there is a huge national tradition in this event. Five of Hungary’s 10 Olympic athletics gold medals are for the hammer. And Hungary’s very own Bence Halász, who won the European Athletics silver medal in Munich last year and bronze at the World Championships in Doha in 2019 will be wanting his home crowd to give him a little extra muscle,” added President Coe.

The National Athletics Center in Budapest, a brand new, purpose-built facility, is emerging as the Central European region's athletics stronghold.

“As Budapest and the whole country prepares to welcome athletes from more than 200 countries; for Central European fans this is a unique opportunity to see the world’s best athletes compete in their own region. My message to all of you is don’t miss out. Book your tickets and your place in history now,” – added the World Athletics President

This historic occasion marks the first time in the 40-year history of the World Athletics Championships that a Central European country has been granted the opportunity to host the world's third-largest sporting event.

"We are organizing the biggest sporting event of the year, and the level of interest we have already witnessed is extraordinary. With tens of thousands of international fans and our very own passionate Hungarian supporters, we have already sold over 190,000 tickets.

The World Championships will be broadcast to an estimated one billion viewers worldwide, bringing immeasurable value and pride to Hungary," stated Kristóf Szalay-Bobrovniczky, Minister of Defence and responsible for Sport and the World Athletics Championships Budapest 23 organization.

The Minister encouraged fellow sports enthusiasts to witness the remarkable performances of Hungarian athletes firsthand, cheering them on throughout the thrilling opening weekend and celebrating their potential podium finishes.

On Saturday, the track that witnessed Sebastian Coe's inaugural lap will be open for everyone to experience, ahead of the world's top athletes competing in August. The National Athletics Centre's family opening day on June 17 invites participants to enjoy the track and engage in races, free of charge. Additionally, participants can seize the opportunity to purchase tickets for the World Athletics Championships in Budapest, from August 19 to 27, at an exclusive 50% discount. Secure your tickets now at tickets.wabudapest23.com.

Benson Kipruto shares recipe for success ahead of Boston 10k race

The 32-year-old will be competing at the Boston 10km race on June 25 where he will be up against a strong field.

The 2021 Boston Marathon champion Benson Kipruto has insisted that athletes should embrace teamwork when competing in long-distance races.

The reigning Chicago Marathon champion revealed that if the pack of athletes has a main goal, they should work together and ensure their goal is realized.

“My tip for racing with friends and teammates is if you are competing for a common target, you should help each other to half or even three-quarters of the race.

"From that point, anyone who feels strong should go…this will help the rest of the athletes to react and push to their limits. This might help them to get their personal bests,” he said.

The 32-year-old will be competing at the Boston 10km race on Sunday, June 25 where he will be up against a strong field. He plans to execute the strategy in order to set a new PB time.

The race has attracted defending champion Leonard Korir and Gabriel Geay of Tanzania who will be returning after a runner-up finish at April’s Boston Marathon. He had also previously won the B.A.A. 10K in 2018.

Decorated road racers Edward Cheserek of Kenya and Zouhair Talbi of Morocco will also be fighting for top honours. Geoffrey Koech, the winner of last year’s Boston Half Marathon, will also be competing, as will Callum Hawkins of Great Britain, twice the fourth-place finisher at the World Championships marathon.

Jakob Ingebrigtsen to chase his national record at Oslo Diamond League

At the Paris Diamond League last week, the incredible Norwegian athlete and Olympic 1,500m champion  Jakob Ingebrigtsen achieved a remarkable two-mile world best. On Thursday evening (afternoon for viewers in North America), the 22-year-old superstar will be competing in his home country, aiming to challenge his national record of 3:28.32 at the Oslo Diamond League.

Jakob’s WR bid

Ingebrigtsen headlines a deep men’s 1,500m field, featuring the silver and bronze medallists from Tokyo 2020, Kenya’s Timothy Cheruiyot and Josh Kerr of Great Britain. Other notable athletes are American Yared Nuguse and Mohamed Katir, who came off a Spanish national record performance over 5,000m in Florence two weeks ago, taking the win in 12:50.79. 

During the pre-race press conference, Ingebrigtsen put his confidence on display and said he’s eager to chase a personal best and even take a shot at Hicham El Guerrouj’s 1,500m world record of 3:26.00 “If I break the world record Thursday, I deserve a statue,” said Ingebrigtsen. The Bislett Games meet director responded: “If you do it, I’ll personally set up a statue outside Bislett [Stadium].”

Although there has been a lot of world record talk from Ingebrigtsen and the media, the Wavelight pace in the 1,500m will be set to the meeting record of 3:29.12, going through 800m in 1:52 and the first kilometre in 2:19. Ingebrigtsen will have to close the final 500m in 66 seconds and a sub-53-second final lap if he hopes to take down the world record. 

Canadians in Oslo

Two prominent Canadian athletes are competing at Oslo Diamond League Thursday. Olympic 200m champion Andre De Grasse looks to get his season back on track in the men’s 200m. The last year hasn’t been easy for De Grasse, changing coaches, battling injury and a slow start to the 2023 season. In his first three 200m race of the season, he has struggled to dip under the world championship standard mark of 20.24 seconds, a time he has frequently sailed under over the last two seasons. In his first Diamond League race in Doha on May 5, his turnover in the final 70 metres wasn’t there, and he faded to sixth in 20.35. It’s been three weeks since his last race, and he will come into Oslo as one of the favourites on paper, having the second-fastest personal best in the field after the young American, Erriyon Knighton.

Canadian mile and 1,500m record holder Gabriela DeBues-Stafford had a successful outing in her Diamond League return in Florence two weeks ago. After a full year off due to injury, the 27-year-old Olympic finalist ran to a season’s best 4:03.64 over 1,500m. She will come into the Oslo Diamond League as the top-ranked woman in the mile event. This race in Oslo should be more tactical and better suited for DeBues-Stafford’s racing style than the 1,500m in Florence, which resulted in a new world record for Faith Kipyegon. 

Two other athletes who will be a tough test for DeBues-Stafford are Jessica Hull, who recently set an Australian record of 3:57.29 in Florence, and Ethiopian rising star Birke Haylom, who ran a giant personal best of 3:57.66 for third place at the Rabat Diamond League. DeBues-Stafford’s mile best is 4:17.87 from Monaco Diamond League in 2019, but any result under 4:23 for her would be a step in the right direction as she continues to prepare for the 2023 World Athletics Championships later this summer. 

The 22nd KATA Time Trail in Thika Kenya saw many seasonal bests for 10k

The June Kenyan Athletics Training Academy Time-Trial took place on Thursday in Thika with a majority of the athletes attaining their Season Best.

Peter Mwaniki clocked 29:33.6 to win the 10kilometres while upshot Levis Kuria clocked 14:59.6 as his Personal Best in ruling the 5Km when the monthly event were staged on the The Mang'u - Ndarugo Road on Thursday morning.

In Women, Catherine Njihia was unchallenged in the 10Km trial clicking 34:26.7 followed by Maureen Nairesiae who clocked 41:49.8 while Nancy Githaiga closed the category in 45:38.7

10Km

1. Peter Mwaniki 138 - 29:33.6

2. Peter Wanyoike 139 - 29:38.7

3. Zakaria Kirika 115 - 29:41.6

4. Raphael Gacheru 117 - 30:02.1

5. Peter Mburu 144- 30:16.5

6. Eston Mugo 136 - 30:29.0

7. John Kuria 142 - 31:05.0

8. Evans Kiguru 122 - 31:38.8

9. Anthony Mukundi 108 - 32:08.1

10. Alfred Kamande 126 - 33:06.0

11. Paul Nganga 135 - 34:22.2

12. Catherine Njihia 141 - 34:26.7

13. Inertia Mugethi 129 - 35:33.6

14. Maureen Nairesiae 140 - 41:49.8

15. Ismael Mburu 111 - 45:33.7

16. Nancy Githaiga 120 - 45:38.7 

5Km

1. Levis Kuria 84 - 14:59.6

2..Fredrick Kiprotich 124 - 15:09.8

3. Amos Chirchir 114 - 16:31.5

4. Paul Kariuki 107 - 17:11.8

5..Peter Mukundi 17:26.5

6. Caren Chepkemoi   138 - 18:56.6

2023 Western States 100 Women’s Preview

The 2023 Western States 100 is just around the corner and we’re here to take a look at the pointy end of this year’s women’s field. Before we get started, in case anyone needs a reminder of this unique, point-to-point, net downhill course, here are the stats for the standard course: 100.2 miles, 18,000 feet of climbing, and 22,000 feet of descending.

At the time of writing this, we don’t know if the huge snows of this winter or last year’s wildfire on the course will necessitate any significant course modifications for this year’s running. However, we know the race organization is doing everything they can to host the race on the normal course. We also know that those conditions will likely play into the competition, with snow present on the first 25 miles of the course for a spicy warm-up, as well as miles of wildfire-exposed course that’s likely to make the middle miles feel more severe than normal. And, also, we are expecting the normal race-day heat.

Last year’s race further showed how much faster the Western States women’s field has gotten in recent years. While Ellie Greenwood’s 2012 course record of 16:47 has remained untouched, 15 of the 24 fastest women’s times at the race have been logged in just its three recent races — 2019, 2021, and 2022 — with those 15 times logged by 13 different women. Ruth Croft’s 2022 winning time of 17:21 was the third-fastest women’s time ever while fifth-place Emily Hawgood’s 18:16 would have won the women’s race in all but 10 other years.

We’re in for one heck of an exciting women’s race at this year’s Western States 100. None of last year’s top-four women are returning while everyone who finished between fifth and ninth will be returning. Lining up aside those five will be another half dozen women, each of whom could make a push for the podium, including a couple of the world’s best 100-mile racers at the moment. Another dozen strong women will add to the excitement in running for the top 10.

As you’d guess, iRunFar will be there to report firsthand on all the action as it unfolds starting at 5 a.m. U.S. PDT on Saturday, June 24. Stay tuned!

A special thanks to HOKA for making our coverage of the Western States 100 possible!

Emily Hawgood – 5th, 18:16:02

Well, look at that, Zimbabwe’s Emily Hawgood comes into the 2023 Western States 100 as the top returning women’s runner after her fifth-place finish last year. That fifth place is no fluke as over the past two years, Hawgood has been seventh at the 2021 Western States 100 as well as taking 10th and sixth at the past two UTMBs. Living over here in the U.S., she ran and won the same local 50k both last year and this February.

Leah Yingling – 6th, 18:32:31

After many years of quieter success, Leah Yingling made herself known with a great 2022 season. In addition to taking sixth at Western States in 2022, she was third at the Bandera 100k, third at the Transgrancanaria Advanced 60k, second at the Canyons 100k, and 19th at the Trail World Championships 80k. She’s started her 2023 just as strong with a second place at the Way Too Cool 50k in March and a win at the Bull Run Run 50 Mile in April.

Taylor Nowlin – 7th, 18:46:42

Although she’s run ultras since at least 2016, I’d have to say that 2022 was Taylor Nowlin’s best season to date. Not only did she take seventh in her 100-mile debut at Western States, she also took fourth at the Black Canyon 100k and ninth at CCC. We can’t find any race results for Taylor so far this year, so we’ll have to wait until race day to find out what kind shape she’s in.

Camille Herron – 8th, 18:51:54 (2022 post-race interview)

What a journey it’s been for Camille Herron at Western States! She DNFed in both 2017 and 2019 before finishing in 27:28 in 2021. She kept at it last year, finishing eighth in 18:51. I’d hypothesize that what’s sure to be a snowy course in 2023 could challenge that inspiring progression, but she’ll surely come into the race fit if her recent racing is any indication. In December she clocked 13:02 for 100 miles at the Desert Solstice races before setting the 48-hour world record of 270.5 miles this March.

Olympic gold medalist and top coach Harvey Glance dies at age 66

Former American sprinter and international coach Harvey Glance, who helped to propel Grenada's Kirani James to world and Olympic glory, has died at the age of 66 after suffering a cardiac arrest.

Tributes are being paid to the three-time Olympian and Olympic gold medalist following his death on Monday (June 12).

Glance underlined his talents at the Auburn University in the United States where he achieved four sprint National Collegiate Athletics Association titles.

He won the 100 meters gold at the US Olympic Trials in Eugene to secure his place on the team for the Montreal 1976 Olympics.

After finishing fourth in the 100m final, Glance teamed up with Johnny Jones, Millard Hampton and Steve Riddick to win the men’s 4x100m title.

Glance claimed 100m silver and 4x100m gold at San Juan 1979 Pan American Games.

He won his first world gold in 1987 when he linked up with Lee McRae, Lee McNeill and Carl Lewis to be crowned 4x100m champions before securing another Pan American Games 4x100m title in Indianapolis that same year.

His coaching career began at Auburn University, first as assistant coach before stepping up to become head coach.

In 1997, Glance became head coach at the University of Alabama where he worked with several top athletics including James.

He was notably the men's assistant coach for sprints and hurdles at the Beijing 2008 Olympics and head men's coach at the 2009 World Championships in Berlin.

After retiring from the University of Alabama, Glance continued to coach James, who claimed the world 400m crown in 2011, the Olympic 400m title at London 2012 and achieved further global medals in the one-lap event between 2015 and 2022.

Grenada’s Minister for Youth, Sports and Culture Ron Redhead was among those to pay tribute to Glance.

"I extend heartfelt condolences to the family, colleagues to the family, colleagues and friends of Mr Harvey Glance, one of our top-ranked athletic coaches, whose untimely passing has truly shocked the entire sporting fraternity," said Redhead.

"Mr Glance displayed the highest level of sportsmanship in coaching athletic greats such as our Olympic champion Kirani James and many other athletes across the globe.

"On behalf of the Ministry of Education, Youth, Sports, and Culture, I offer deepest sympathy to all his loved ones, and I pray that the almighty comforts you in this time of grief and immeasurable loss."

Alabama track and field head coach Dan Waters said Glance had "left a lasting mark" on university's athletics programme and described him as a "true legend in the sport".

"He impacted so many people in the track world, and his spirit will always live with us," added Waters.

"He was such a charismatic person and always left a positive impact on everyone he encountered over the years."

Top Kenya names bow out of world athletics marathon team

Kenya has been forced to make changes to its marathon squad for the World Athletics championships in Budapest in August after the biggest names bowed out of the team.

Last Friday Athletics Kenya (AK) picked Kelvin Kiptum, the world's second fastest marathon runner, and the women's world marathon record holder Brigid Kosgei for the August 19 to 27 championships.

But the pair, along with 2023 London marathon silver medalist Geoffrey Kamworor, withdrew in quick succession, forcing Athletics Kenya to name new replacements on Wednesday.

"We selected the best runners we have for the marathon, but we cannot force them to compete in Budapest," Paul Mutwii, the AK director of competitions, told AFP on Thursday.

However Kiptum, who was expected to make his international debut for Kenya, told AFP he had not reached a conclusive agreement with AK over his availability for Budapest.

Titus Kipruto, the 2022 Milan marathon champion, will lead the men's team, alongside Timothy Rono and Joshua Belet.

Reigning Tokyo marathon champion Rosemary Wanjiru is retained in the women's team that also includes former world half marathon bronze medalist Selly Chepyego Kaptich and Shyline Jepkorir Toroitich.

2023 Western States 100 Men’s Preview

The Western States 100 is set for 2023. The iconic point-to-point, net-downhill course takes in 100.2 miles, 18,000 feet of climbing, and 22,000 feet of descending, as it starts at the Palisades Tahoe ski resort in Olympic Valley, California, and finishes at Placer High School in Auburn.

Environmental conditions will play into the race’s competitive story this year. With record snowfall throughout the upper elevations of the Sierra Nevada, the mountain range through which the race travels, runners will encounter plenty of snow over the course’s first quarter, along with numerous high water crossings lower down as all that snow melts.

Some 16 miles of the course were burned over by last fall’s Mosquito Fire, leaving miles of shade-less terrain. And of course, there will probably be weather at play, with the event’s notorious heat likely to encompass the middle and lower elevations of the course.

The men’s race at last year’s Western States 100 was sharp, with just 50 minutes separating the first and 10th finishers. Seven of that stellar line-up are back this year, as well as some serious additions like the U.K.’s Tom Evans, French-Canadian Mathieu Blanchard, and Dakota Jones.

Although there are notable absentees including reigning champion Adam Peterman and course-record holder Jim Walmsley, the depth of this men’s field suggests it could be an even tighter race this year.

As you’d guess, iRunFar will be there to report firsthand on all the action as it unfolds starting at 5 a.m. U.S. PDT on Saturday, June 24. Stay tuned!

A special thanks to HOKA for making our coverage of the Western States 100 possible!

Be sure to check out our in-depth women’s preview to learn about the women’s race and, then, follow our live coverage on race day!

The top 10 runners in the 2022 race were invited to return for 2023. Unfortunately, reigning champion Adam Peterman is out with injury, and seventh-place Vincent Viet of France has opted not to return. It also looks like fifth-place Drew Holmen has withdrawn, as he just finished fifth at the Trail World Championships 80k, held in Austria 15 days before Western States.

Hayden Hawks – 2nd, 15:47:27

Last year’s second-place man, Hayden Hawks, was pretty jovial in his post-race interview about not being able to best race winner Adam Peterman. But without the reigning champion present on the start line, this could be Hawks’s year. Despite struggling with the heat last year, his finish time knocked two hours off his eighth-place finish from 2021, and there are lots of indicators that he could have more to offer on this course.

Some of his previous top performances include a 5:18 win at the 2020 JFK 50 Mile and a win at the 2018 Lavaredo Ultra Trail. So far this year, he’s warmed up by winning the Canyons 50k and taking second at the Tarawera Ultramarathon 100k.

Arlen Glick – 3rd, 15:56:17

Arlen Glick surpassed a lot of people’s expectations when he took third at Western States last year. Although he went into the race with bag of form in the 100-mile distance — having won the Javelina 100 Mile, the Mohican 100 Mile and the Burning River 100 Mile all in 2021 — this was his initiation into mountainous ultrarunning. He took to it very well, running a stormer to place third, and has since logged more mountain miles, taking second in the Run Rabbit Run 100 Mile later in 2022, before returning to the 2022 Javelina 100 Mile to place third.

Tyler Green – 4th, 15:57:10

Tyler Green took fourth at Western States last year, and forced third-place Arlen Glick into an uncomfortable sprint finish as he closed on him in the race’s final moments. In terms of placing, he was back from his second-place finish in 2021, but improved his finish time by about 14 minutes in his third go at the race. In 2019, he placed 14th in a time of 16:51, in what was a very fast year.

Following on from Western States last summer, he had a below par run at the 2022 UTMB, making it just inside the top 50, but showed he is back on form with a third-place finish at the 2023 Transgrancanaria. Last year in his pre-race interview he spoke about stepping back from his day job of teaching to focus more on track coaching and his own running, so that may have allowed him to come into this year’s race with better preparation than previous years.

Ludovic Pommeret (France) 

Ludovic Pommeret, sixth at last year’s Western States, went on to inspire veteran racers everywhere with a commanding win at the 2022 TDS at age 47 — almost an hour clear of second place on the demanding route. Some of his other top performances include a win at the 2016 UTMB, where he also took fourth in 2021, and a win at the 2021 Diagonale des Fous.

He’s probably at the other end of the spectrum of Arlen Glick, in that his best performances have been on courses more mountainous than this one, but he’s still not to be underestimated.

Not many ultra-trail runners have made Kilian Jornet sweat to the degree that French-Canadian Mathieu Blanchard did at last year’s UTMB. The two battled it out all day for a close finish, in which Blanchard took second place — under the existing course record — thus earning his Golden Ticket into Western States. He’s been mixing it up a lot this year, taking second in the 146-mile Coastal Challenge Expedition Run stage race in Costa Rica, third in the Marathon des Sables, and running 2:22 in what looked like a fairly casual effort at the Paris Marathon.

How to keep your rhythm when traffic stalls your run

Nothing puts a cold stop to a good warmup run like the sudden flash of a traffic warning light. From short, frequent waits at downtown intersections to longer holdups at railway crossings, to drawn-out delays at lift bridges where ships saunter by at a snail’s pace, pauses caused by traffic are a reality for every runner at some point. When waiting out whatever is blocking your path, keeping your engine warm with some simple exercises can help you maintain your momentum.

Why keep moving?

Opting to keep active instead of idling during an unplanned pause can have mental as well as physical benefits. Stopping cold can disrupt a runner’s flow and mental focus, especially during a challenging run. Maintaining some level of movement can help you keep your mind engaged and prepared to throw it back into the same gear when you start moving again. Staying active when stopped also keeps blood flowing to the muscles—resting and cooling your muscles for too long can cause a performance hit, and even increase the risk of injury, once your wait is over and it’s time to pick up the pace again. Having some simple exercises up your sleeve will help you slip into active standby mode. Consider these suggestions for coping with delays of varying durations.

Traffic signals: waits of 30 seconds to two minutes

For brief, predictable stops at city intersections, where waits to cross the street typically last mere seconds to around two minutes, running in place is probably the most intuitive and practical way to keep your body moving. Transitioning from a run to a stationary jog—and back again—maintains the flow of activity with no interruption. It’s also a form of exercise that doesn’t take up any additional space, which is important when running on busy city streets where sidewalk real estate is at a premium. Running on the spot makes it easy to gauge and manage the intensity of your movement when waiting for the light to change. Those pacing themselves by heart rate can easily adjust their effort (which could be cadence, kick height, or both) to stay in the same target heart-rate zone they were in while on the move.

Railway crossings: waits of up to five minutes

While running in place might also be appropriate to wait out zippier commuter trains, getting stuck at a rural railway crossing by a seemingly endless stream of lumbering cattle cars might call for a less monotonous approach. For medium-length pauses that are too long for running on the spot, but too short to make doubling back on your route worth your while—particularly if you’re strict about not exceeding your distance goals—a mix of exercises will keep your blood pumping and help the time pass more quickly.

Consider rotating between routines that focus on different muscle groups in one- to two-minute intervals. This might include working your core by performing a plank, followed by two minutes of dynamic stretching (targeting gluteal muscles and hamstrings for a minute each) and finishing with mobility exercises such as front- and side-leg swings.

Lift bridges: waits of 10 minutes to eternity (seemingly)

Fortunately, the longest traffic delays runners are likely to face tend to be the easiest to plan around. Such is the case with boat and ship traffic. In areas such as Ontario’s Niagara region, where the Welland Canal cuts through streets in several communities, raised lift bridges can stop runners for 20 minutes or more. The most practical option for staying in motion when a raised bridge blocks your route is to have an alternate route at the ready. Or, depending on the training-run goals, it may be worth rethinking your gameplan entirely—if the route you’ve mapped out for your two-hour long run risks leaving you stuck at a bridge at the 90-minute mark, stick to a course where exceedingly long traffic tie-ups won’t jeorpardize your training targets.

Fridah Chepkite Lodepa gunning for a seventh Lewa Safari Marathon title

Decorated Fridah Chepkite Lodepa will head for a seventh title in the 24th edition of Lewa Safari Marathon to be held at the Lewa Conservancy in Isiolo County on June 24.

The mother of three embarked on intense training on January 10 at her base in Iten with her Cloud Nine Athletics Club in readiness to defend the women’s 42Km category she dominated last year in the annual race whose proceeds are channeled towards wildlife conservation.

“I’m already in shape now, the remaining three months I’ll work on speed. I’ll also do long runs for endurance and mileage,” the triple Standard Chartered Marathon champion told Standard Sports.

In a press launch in Nairobi yesterday, Lewa Wildlife Conservancy CEO Mike Watson said they are targeting between 1000-1200 athletes in this year’s race whose theme is ‘Ditch the desk, run for the wild.’

Five elite women to watch in 2023 Grandma's Marathon

Back-to-back defending Grandma’s Marathon champion Dakotah Lindwurm will attempt to become the third woman to ever win the race three times this week, and the first to three-peat since Mary Akor in 2009.

Lindwurm, the former hockey goaltender out of Eagan, Minnesota, is the favorite again in the elite women’s field for the 47th Grandma’s Marathon, which gets underway at 7:45 a.m. on Saturday in Two Harbors. The winner is estimated to arrive at the finish line at Canal Park in Duluth around 10:10 a.m.

Akor, of the U.S., went back-to-back-to-back in 2007, 2008 and 2009, while Lorraine Moller of New Zealand was the first woman to three-peat from 1979-1981.

Here’s a look at the top contenders from the women’s elite field that are vying for the $10,000 first-place prize:

Five elite women to watch at 2023 Grandma’s Marathon

The Defending Champ

Dakotah Lindwurm, 28, United StatesPersonal record: 2:25:01 (2022 Grandma’s Marathon).

Two of Lindwurm’s fastest marathon times have come at Grandma’s, with her winning time last year being the second-fastest time in Grandma’s Marathon history — 33 seconds behind Kellyn Taylor’s record of 2:24:28 set in 2018. Lindwurm, who won in 2021 in 2:29:04, became the first Minnesotan to win Grandma’s Marathon that year since Janis Klecker in 1987. Lindwurm recently finished 26th at the Boston Marathon in 2:33:53.

The Past Champion

Pasca (Myers) Jerno, 36, United StatesPR: 2:33:43 (2014 Grandma’s Marathon)

Jerno is a 2014 Grandma’s Marathon champion, having posted a PR that still stands for her today. The Kenyan-born American beat out then-race record-holder Sarah Kiptoo (whose 2013 time still ranks fourth) for the title that year. Jerno has posted two top-10 finishes since winning in 2014, taking eighth in 2019 (2:36:13) and sixth in 2021 (2:36:48). In 2021, she also posted a seventh-place finish in the Chicago Marathon (2:32:51).

The Contender

Grace Kahura, 30, KenyaPR: 2:30:32 (2021 New York City Marathon)

Whether it’s been Grandma’s Marathon or Garry Bjorklund Half Marathon, Kahura has challenged for the podium, but only landed on it once. That was her Duluth debut in 2017 when she finished third in the half. Since then she’s finished fourth in her last three visits — Grandma’s in 2018 and 2021 and the Bjorklund a year ago. She ran Grandma’s in 2:33:34 back in 2021. That same year she set her PR in New York, finishing ninth.

The Up and Comer

Gabriella Rooker, 35, United StatesPR: 2:29:44 (2022 California International Marathon)

Like Lindwurm, Rooker wasn’t always a runner. Rooker is a three-time NCAA Division III individual and team gymnastics champion from Wisconsin-La Crosse. Grandma’s Marathon in 2021 was her running debut. She finished 26th with a time of 2:56:27, but came in 10th last year in 2:34:59. Her PR in California last year is the second best PR in the field behind Lindwurm, but still 4:43 back.

The Sleeper

Anne-Marie Blaney, 29, United StatesPR: 2:31:32 (2023 Boston Marathon)

Blaney bested Lindwurm back in April at the Boston Marathon, finishing two places higher in 24th and 2:21 faster. This will be Blaney’s first time in Duluth running Grandma’s Marathon, where she will need to shave another 6:31 to match Lindwurm’s winning time last year. Recent marathon results for Blaney include a fourth-place finish at the Ottawa International Marathon in 2022 (2:34:38) and 22nd place in the Chicago Marathon in 2021 (2:40:24).

Runners: use yoga and meditation to improve their mental game

JN Yoga and meditation are powerful practices that can enhance a runner’s focus and mental toughness during a race. Anyone who’s tried tackling a 5K PB or reached a marathon finish line knows just how important mental resilience is to performance. By incorporating yoga and meditation into your routine, you can cultivate a calm and focused mind, improve your ability to cope with discomfort and reduce the effects of nerves on race day. 

Runner and yoga instructor Katherine Moore explains that the practice of deep breathing while moving through challenging yoga postures teaches runners how to remain calm during difficult workouts and races.

“When you get into challenging poses, it’s not easy. You have to relax your mind, deepen your breath and stay calm,” she says. “There’s always a point in a race when your brain says ‘Get me out of here, I’m done!’ If you can get comfortable in the discomfort, you can start to move through that.” 

Not convinced? Here are four ways yoga and meditation can improve your mental toughness on race day.

Cultivating mental focus 

Yoga and meditation promote mindfulness, which is the practice of bringing one’s attention to the present moment. By practising mindfulness, runners learn to focus on their breath, body sensations, and thoughts without judgment. This heightened awareness helps runners stay present during a race, preventing their minds from wandering and enabling them to concentrate on their performance and strategy.

Managing discomfort

Pushing through intense efforts during a run or race is just as mentally challenging as it is physically challenging. Yoga and meditation teach runners to develop a better relationship with discomfort. Through breathing exercises and body awareness techniques, runners can learn to observe sensations of discomfort without becoming overwhelmed or consumed by them. This mental resilience allows runners to endure physical challenges with a greater sense of calm and control.

Stress reduction

Many runners struggle with pre-race jitters and anxiety. Yoga and meditation are well-known for their stress-reducing benefits. These practices activate the relaxation response in the body, which helps reduce stress hormones and promotes a sense of calm and well-being. By incorporating regular yoga and meditation sessions into your training, you can mitigate race-related stress and approach races with a clearer and more focused mindset.

Visualization and positive affirmations

Yoga and meditation provide an ideal platform for runners to visualize their race success and cultivate positive affirmations. During meditation, you can visualize yourself crossing the finish line strong, overcoming challenges and achieving your goals. Positive affirmations, such as repeating motivational statements, can help boost self-belief and mental toughness, empowering runners to stay determined and focused even in the face of adversity.

Incorporating yoga and meditation into your training routine is beneficial for physical performance and mental well-being. By cultivating focus, managing discomfort, reducing stress and visualizing success, these practices provide you with valuable tools to improve your mental toughness in workouts and races. 

Meet Katherine Moore

Moore got into running when she was 18, after moving to Vancouver, and ran her first marathon in New York City in 2005. She progressed in the sport, eventually running a 2:47 marathon, crossing the finish line of the 2010 Toronto Waterfront Marathon as the first Canadian female. Having been a yoga instructor for several years already, Moore eventually combined her two passions and created the KM Run Club in Vancouver, where runners meet for workouts and yoga classes.

To learn more about Moore, her run club, and her yoga teaching, head to her website at runningintoyoga.ca or check out her YouTube channel for daily yoga and pilates workouts.

U.S. sprinter Tori Bowie died in childbirth at home, autopsy reveals

U.S. sprinter Tori Bowie‘s death at age 32 was the result of complications during childbirth at her Florida home, according to an autopsy report by the Orange County Medical Examiner Office.

The report, obtained by USA Today, says Bowie was carrying a “well-developed fetus” at about eight months into her pregnancy when she died during labour at her home in Winter Garden, Fla. Her body was discovered May 2 as part of a welfare check by sheriff deputies, who were responding to reports of a woman who had not been seen for several days.

The medical examiner ruled Bowie’s death as “natural” and said complications during labour could have included eclampsia and respiratory distress. (Eclampsia is characterized by seizures related to a spike in blood pressure during pregnancy and can lead to coma, brain damage and death if not treated, according to the Preeclampsia Foundation. The foundation describes the condition as rare in the developed world and is “usually treatable if appropriate intervention is promptly sought.”)

Bowie was a three-time Olympic medallist who took gold in the 4x100m as a member of the U.S. relay team at the 2016 Rio Games. In addition to topping the podium in the relay in Rio, Bowie captured silver in the 100m and bronze in the 200m at the 2016 Summer Olympics.

The news of her death last month dealt a shocking blow to the track-and-field community in the United States and around the world. “We’ve lost a client, dear friend, daughter and sister,” Icon Management, Bowie’s management company, said in a statement confirming the athlete’s death. “Tori was a champion…a beacon of light that shined so bright! We’re truly heartbroken and our prayers are with the family and friends.”

Originally from Sand Hill, Miss., Bowie attended Pisgah High School. There, she earned state titles in the 100m, 200m, 4x10m relay and long jump. Earning a full athletic scholarship at the University of Southern Mississippi, she twice won gold in the long jump at the NCAA Women’s Indoor Track and Field Championship. According to her official bio at USA Track and Field, Bowie was first athlete from the University of Southern Mississippi, male or female, to sweep the long jump NCAA titles at both the indoor and outdoor events in a single season, a feat she accomplished between 2011 and 2010.

Bowie bookended her triumphs in Rio by taking bronze in the 100m at the 2015 World Athletic Championships in Beijing, and topping the podium in the 100m at the World Championships in London in 2017.

Trio of past champions highlights five elite men's runners to watch in 2023 Grandma's Marathon

Three former champions are among the top contenders to claim victory in the men’s elite field of the 2023 Grandma’s Marathon.

Dominic Ondoro, Elisha Barno and Milton Rotich are all entered for the 47th running of Grandma’s Marathon, which will get underway at 7:40 a.m. Saturday in Two Harbors. The winner is estimated to arrive at the finish line at Canal Park in Duluth around 9:50 a.m.

Ondoro is the defending champion and owner of the two fastest times in Grandma’s Marathon history. Barno is a four-time champion and Rotich is the 2021 winner. The three runners account for seven of Kenya’s eight straight victories in the race.

Here’s a look at the top male contenders in this year’s field, who are vying for the $10,000 first-place prize:

Five elite men to watch at 2023 Grandma’s Marathon

The Defending Champ

The defending champion of Grandma’s Marathon owns the two fastest times in event history, breaking the 33-year race record of Dick Beardsley (2:09:37) in 2014 with a time of 2:09:06. Ondoro nearly broke his own record last year when he won his second Grandma’s title in 2:09:34. That’s the second-fastest time ever. Ondoro comes to Duluth off a win in the Houston Marathon back in January, posting a time of 2:10:36.

The Hall of Famer

Elisha Barno, 38, KenyaPR: 2:09:32 (2018 Houston Marathon)

From 2015 through 2018, Barno owned Grandma’s Marathon, winning it a record four straight times. His reign ended in 2019 when he finished a disappointing 99th, however, he returned in 2022 to finish fourth with a time (2:10:22) that was faster than three of his four victories in Grandma’s. Barno’s time of 2:10:06 in his 2018 win ranks fourth all-time. He will be inducted into the Grandma’s Marathon Hall of Fame on Friday prior to race day.

The Comeback

Milton Rotich, 37, KenyaPersonal record: 2:08:55 (2013 Casablanca Marathon)

The 2021 winner of Grandma’s Marathon in 2:13:04, Rotich was unable to finish last year’s race after an injury forced him to withdraw halfway through. Rotich hasn’t raced since toeing the starting line at the 2022 Grandma’s Marathon. He also did not compete in any official races in between the 2021 and 2022 Grandma’s Marathons. He’s trying to become the eighth man to win multiple Grandma’s Marathons.

The Newcomer

Thomas Kiplagat, 36, KenyaPR: 2:06:00 (2019 Seoul Marathon)

Kiplagat brings the fastest personal record among the men’s elite runners to Grandma’s Marathon in 2023. His win in 2019 in Seoul, South Korea, is among the 200 fastest marathon times ever run. In 2022, he finished second in the Gyeongju International Marathon in Seoul and is coming off a ninth-place finish in the Doha Marathon in Qatar, where he finished in 2:16:48.

The Contender

Kevin Lynch, 29, United StatesPR: 2:09:13 (2022 Big Bear Marathon)

The last American man to win Grandma’s Marathon was Chris Raabe in 2009 with a time of 2:15:13. Lynch, who is making his Grandma’s debut, owns the fastest personal record of the elite American men in this year’s field. His time from the mostly downhill Big Bear Marathon last year is the fourth-fastest time ever for an American man. He recently won the 2023 Salt Lake City Marathon in 2:21:42.

81-year-old bricklayer becomes Comrades Marathon’s oldest finisher

An 81-year-old bricklayer has become the oldest person to complete South Africa’s storied Comrades Marathon, finishing this year’s 87.7-km run from Pietermaritzburg to Durban in 9:26:10.

Sunday’s history-making run by Johannes Mosehla, who hails from the South African city of Polokwane, marked the 10th time the speedy senior has completed the Comrades Marathon, the world’s largest ultra-marathon. According to comments Mosehla made at Monday’s awards breakfast at Durban’s Elangeni Hotel on Monday, this year’s Comrades won’t be his last.

“I feel strong,” South Africa’s news24 reported Mosehla as saying. “I could run it again!” he added, confirming that he plans to return to Comrades in 2024.

He told those at the breakfast that there are no shortcuts to becoming Comrades’ oldest finisher: “My secret is to train. You can’t win without training,” said Mosehla, who has been running since 1963 and continues to train three times a week, covering distances from five to 32 km.

Comrades alternates between the “down” course, which was run this year and is so-named for its relative descent in elevation, and the “up” course, which begins in Durban and ends in Pietermaritzburg.

Noting he was proud to pull off his record-breaking effort “for the whole country,” Mosehla said he hopes his run sends the message that people “must not look for a number or age. I am 81, but I must not look at that number. I must be controlled by my body. When I am still strong, I must not look at my age.”

Mosehla’s run broke the decades-old record set by Comrades legend Wally Hayward, who at age 80 crossed the finish line of the 1989 Comrades Marathon less than two minutes before the 11-hour cutoff time.

Hawyard’s wasn’t the only record to fall at Sunday’s race. Last year’s winner, Tete Dijana of Rustenburg, South Africa, defended his Comrades crown in 5:13:58, shaving more than four minutes off the “down” record set by David Gatebe in 2016.

Gerda Steyn ran this year’s course in 5:44:56, breaking the women’s “down” record set by fellow South African runner Frith van der Merwe in 1989 by nearly 10 minutes.

World championship silver medalist suspended for evading doping test

On Monday morning, the Athletics Integrity Unit (AIU) announced the provisional suspension of Jamaican 400m runner and 2022 world championship silver medalist Christopher Taylor for evading and refusing to submit to a sample collection, stemming from an incident in November 2022.

Taylor, an Olympic and World Championships finalist in the men’s 400m, may face a four-year ban if he is found guilty; he has not competed since Aug. 30, 2022. At the 2022 World Championships, he anchored the Jamaican 4x400m team to a silver medal.

The suspension

According to the Jamaica Observer, Taylor was contacted in November by anti-doping officials, who had turned up to conduct a test at his home in Kingston, Jamaica (the location he had indicated on his whereabouts form). When the officials arrived, Taylor was at the Norman Manley International Airport in Kingston, waiting to catch a flight to the U.S. 

If an athlete is not where they say they are when anti-doping officials show up, it counts as a missed test. Typically, a first or second offence does not carry any penalty, but if an athlete misses three tests during a 12-month period, that constitutes a whereabouts violation, resulting in an automatic period of ineligibility.

However, in Taylor’s case, he is believed to have violated WADA Anti-Doping Code Article 2.3, which speaks to purposely “evading, refusing or failing to submit to sample collection,” resulting in a mandatory two- or four-year ban. If Taylor can establish that the rule violation was not intentional, the period of ineligibility may be reduced.

Taylor’s case

Sports lawyer Paul Greene, who has previously represented high-profile athletes, Shelby Houlihan and Peter Bol, has been representing Taylor. In the interview with the Jamaica Observer, Greene says that upon discovering that Taylor was at the airport, the doping control officer tracked him down, but Taylor refused to test because he didn’t want to miss his flight. Taylor assumed this would simply count as one of an allowable three whereabouts violations, and Greene claims Taylor would have consented to the test if he’d known his behaviour would be interpreted as an attempt to avoid being tested.

Before being notified of the suspension, Greene admitted there are some grey areas in the interpretation of rules differentiating a whereabouts failure from an attempt to evade testing, and that Taylor could either avoid any penalty or be slapped with a multi-year ban.

Sha'Carri Richardson nominated for BET Sportswoman of the Year Award

Track and Field has two representatives as Sha'Carri Richardson and Allyson Felix have been nominated for 2023 BET Sportswoman of the Year Award.

Sha'Carri Richardson's continued relevance in sports and entertainment isn't stopping anytime soon, as she has been nominated for the BET Sportswoman of the Year Award.

Richardson is a nominee alongside prominent sports personalities such as Serena Williams and Allyson Felix. Others nominated are Alexis Morris, Angel Reese, Candace Parker, and Naomi Osaka, who are all worthy of winning the award.

It's the second consecutive year Richardson will be in the nominee list, as she lost to Osaka in 2022.

Richardson has an unbeaten record in the 100m this year and has a world-leading time of 10.76s. She has clocked the fastest times this season, both legal and wind-aided, making her a favourite to win the US title in a few weeks.

Her last race at the Star Athletics Speed Series saw her win the 100m final in an effortless windy 10.73s (2.6), which speaks volumes of being the most in-form female sprinter in the world this year.

Missoula Half Marathon listed as one of the most beautiful in the world by USA Today

The Missoula Half Marathon course was named one of the most beautiful in the world by USA Today!

Coming in at number 13, the Missoula course ranks among beautiful places which include Queenstown, New Zealand and Jasper, Canada.

"That half marathon course, you can't beat it... and you certainly don't have to train as long. So you can almost always commit to that half marathon," Missoula Marathon Director Trisha Drobeck said.

The half marathon runs alongside the scenic Bitterroot River before heading into downtown Missoula where runners are cheered on as they get closer to the finish line.

"I feel like the half marathon is maybe the younger sibling that doesn't get recognized as much as its older sibling, the signature marathon," Drobeck noted. "So, it's nice to see that. The half marathon... it is beautiful, and twice as many people do it as the marathon, so it's good to see it get a little recognition. It's well deserved."

This year's Missoula Marathon weekend runs from June 23 through June 25 with the half-marathon taking place on June 25. We'll have complete Missoula Marathon coverage right here on KPAX.

Edward Zakayo shifts to 10,000m, eyes World championships

Former world under 20 5,000m champion Edward Zakayo has shifted from the 5,000m to the 10,000m as he seeks qualifying time for the World Athletics Championships in Budapest, Hungary.

The former Commonwealth Games 5,000m bronze medalist Zakayo, who is returning to competition battling injury, said he is targeting both Budapest and Paris but feels the world championships have come too soon.

“For now, my coach and I have bigger plans of competing at the Olympic Games. Missing the World Championships will not a big deal. But we have to do what is possible to make the Olympics team. That is our target. We have a project in the camp for the Olympics,” said Zakayo.

Speaking in Kitale after winning the 10,000m title during the Athletics Kenya North Rift region championships at the Ndura Sports Complex, Zakayo added: “Right now, I am focusing on the 10,000m race. I feel great to run the 10,000m since it is long and enjoyable."

"When I run 10,000m, I enjoy it unlike the 5,000m race, which ends as soon as I start enjoying it,” he said.

Zakayo said the season started badly for him since he was still in pain and had lost form. However, he said he has recuperated successfully and even returned to training camp in Kapsait under coach Erick Kimaiyo.

“I haven't qualified for the World Championships and so I don't see if I will make Team Kenya. I have been missing the World Championships and I don’t know why. I train, gets in good shape but I still miss out at the trials, even if I have the qualifying time," he said.

He says it will need a quality field and race at the national championships for him to hit the WA standards.

“If I get quality athletes at the national championships, it will push me to qualify. I feel I have not been challenged enough,” he said. 

Teferi runs 30:12 race record to win New York Mini 10k

Senbere Teferi outsprinted Hellen Obiri to win the New York Mini 10K in a PB and event record of 30:12 on Saturday (10).

Ethiopia’s 2015 world 5000m silver medallist Teferi beat Kenya’s two-time world 5000m gold medallist Obiri by seven seconds to retain her title in New York.

Teferi and Obiri broke away from the rest of the field in the first half of the race, leaving a chase group of Emily Sisson, Laura Galvan, Cynthia Limo, Keira D’Amato and Emily Durgin behind.

The leaders reached the 5km mark in 15:28, 10 seconds inside the half way split recorded by Teferi en route to her win in 30:43 in 2022.

Galvan and Sisson were seven seconds behind them at half way, with Limo and D’Amato another couple of seconds back.

Just before the clock showed 27 minutes, Teferi put in a surge and moved a stride ahead, but Obiri – who won the Boston Marathon in April and the NYC Half in March – was quick to cover it. A minute and a half later, it was Obiri’s turn to push the pace as they hit another hill, but again, Teferi – runner-up behind Obiri at the NYC Half – matched it and they continued to run shoulder to shoulder.

The six-mile marker sent a signal to Teferi and, clearly still feeling good, she kicked again. This time Obiri couldn’t respond and the 28-year-old sprinted away over the final 200m to a successful title defence.

“It was tough,” said Teferi, speaking through an interpreter. “From the beginning, we were running together. It was extremely competitive. On the uphills I could tell she (Obiri) was tiring a bit, so I could pull away then. I also know the course well, so that helped me.”

Although the fastest women’s 10km ever recorded on US soil, Teferi’s performance does not improve the US all-comers’ record as the undulating course is slightly downhill overall, and is therefore not record-eligible.

Mexico’s Galvan finished third in 31:14, while Sisson finished fourth (31:16) and D’Amato fifth (31:23).

Leading results

1 Senbere Teferi (ETH) 30:122 Hellen Obiri (KEN) 30:193 Laura Galvan (MEX) 31:144 Emily Sisson (USA) 31:165 Keira D’Amato (USA) 31:236 Cynthia Limo (KEN) 31:277 Emily Durgin (USA) 31:358 Kellyn Taylor (USA) 32:159 Edna Kiplagat (KEN) 32:1710 Emma Grace Hurley (USA) 32:32

Study finds speedwork (not hill repeats) more likely to cause stress fractures in runners

Fast efforts are more likely than tough hill sessions to lead to tibia (shin-bone) stress fractures, according to new research out of the University of Calgary. In fact, the same factors that can make hill work so gruelling might also help promote runners’ bone health.

The findings come from a study in which researchers enlisted 17 volunteers for treadmill runs up to 16 km/h, at five different slopes. Through complex modeling that also pulled information from motion-capture testing and a database of computerized tomography (CT) scans of volunteers’ tibia bones, researchers were able to get insights into the type of running that places greater stress on the tibia, which in turn is more likely to result in a stress fracture.

“I’ve really been interested in running biomechanics, and in particular, understanding why people get injured,” says Michael Baggaley of the University of Calgary’s faculty of kinesiology. He tells Canadian Running that although the link between increasing training intensity and a greater risk of tibial stress fractures is well established, he and his team wanted to understand what specific aspects of training were more likely to result in injury.

“We didn’t really see a difference in the damage potential when you run uphill or downhill relative to running on flat ground,” Baggaley says of his team’s findings, “but changing the speed that you run at really did change what we consider the damage potential.”

He suggests the body’s response to the challenge of running uphill helps protect runners from shin-bone stress.

“It can be counterintuitive, because uphill running is very exhausting, really taxing, but when you run uphill, you tend to run with a very quick cadence and a very short stride length,” he says. “So it’s actually these adaptations going uphill running that minimize the loading on the bone. Inadvertently, the fact that running uphill is so tough, that it costs so much energy and oxygen, actually causes you to change the way you run into a more protective manner for our body. Conversely, when you run fast [i.e., on flat ground], you take longer strides and spend more time in the air. All that requires more force to be placed on your body.”

He says while other factors, such as previous bone injuries or malnutrition, can increase susceptibility to stress fractures, the study does make a clear connection between running faster and increasing the risk of damage to the tibia. “The faster you’re trying to run, the more likely you are to be stressing the bones to a higher degree,” says Baggaley.

The takeway for runners, he says, is to take easy runs easy, and to be careful not to introduce too much speedwork too quickly into your training. “There’s a general premise that most runners spend too much time training too fast, and most of us should spend most of our runs at an easy, conversational pace. I think the results of this work support that notion, and that many people are putting themselves at a higher risk than is necessary in order to gain the training benefits of running.”

Tom Cruise Wants You to Know He's Still a Runner

The "Mission: Impossible" star is famous for sprinting after the bad guys—and his form has only improved over the years.

Remember when we said Global Running Day is for everyone? We meant it! Wednesday’s celebrations were recognized by everyday runners, professional athletes, and even famous actors. Tom Cruise acknowledged the holiday by posting a GIF on Twitter of him running in his upcoming “Mission: Impossible” sequel.

He wrote, “Running in #MissionImpossible movies since 1996. #GlobalRunningDay.”

The spry 60-year-old also shared the clip and caption on his Instagram story. His social media bios have long been dedicated to his athletic chops on the big screen, reading, “Running in movies since 1981,” referencing the year he appeared in his first onscreen roles for the films “Endless Love” and “Taps.”

In the seventh “Mission: Impossible” film—and the first to be released since 2018—Cruise will reprise his role as Ethan Hunt, tracking down “a terrifying new weapon that threatens all of humanity before it falls into the wrong hands,” according to promotional material for the upcoming movie. As in all of the films in the franchise, Cruise will be doing quite a bit of onscreen running. 

In one running blog’s count, as of last year, he’d run in 44 out of 52 movies. Cruise is known so much for his athleticism that there are YouTube videos documenting “Every Tom Cruise Run. Ever,” and ESPN has even called in experts to evaluate his form. Writer Ryan Hockensmith wrote, “In ‘The Outsiders’ and ‘Taps,’ Cruise runs quite a bit, and it’s a sloppy, under-developed run. It’s not until toward the end of ‘Risky Business’ in 1983 when Cruise vaults up his high school’s steps and jets through the hallways that the beginnings of a steady, faster form begins to emerge.”

As so many other runners have discovered, running economy, form, endurance, and overall ability really can improve with age and experience. 

RECORD-BREAKING WINS FOR TETE DIJANA AND GERDA STEYN AT 2023 COMRADES MARATHON

Dijana stripped more than four minutes off David Gatebe’s best time of 5:18:19, in 2019, while Steyn broke a 1989 record which was held by Frith van der Merwe.

Tete Dijana won the Comrades Marathon for the second consecutive year, with a record-breaking time of 5 hours, 13 minutes, and 58 seconds.

Dijana, who hails from the North West stripped more than four minutes off David Gatebe’s best time of 5:18:19, in 2019.

Meanwhile, Gerda Steyn won the women’s race of the 96th edition of the marathon, in a time of 5:44:56.

The Two Oceans winner also broke the down-run record, which was previously held by Frith van der Merwe in 1989 at a time of 5:54:43.

This year’s race was a downhill run from Pietermaritzburg to Durban, with about 17 000 runners taking part in the 87km race.

The Netherlands’ Piet Wiersma came in second, with Edward Mothibi taking the third spot in the men’s race, while Adele Broodryk came in second in the women’s race, with Carla Monilaro clinching the third.  Prize money was awarded to the first ten men and women totaling $160,141US. 

Qualification System Published For Paris 2024 Olympic Games

The qualification system for athletics competition at the Paris 2024 Olympic Games, to be held between 2-11 August 2024, has been published.

As was the case for the Olympic Games in Tokyo and the World Athletics Championships Oregon22, the qualification system will be based on a dual pathway of qualification, with 50% of athletes qualifying through entry standards and the remaining 50% qualifying through World Rankings.

The qualification system was approved by the World Athletics Council and includes details of the qualification windows, targeted number of athletes per discipline and entry standards.

The programme will include 23 women’s events and 23 men’s events as well as two mixed events – the 4x400m mixed relay and the 35km mixed team race walk.

For the 10,000m, combined events, race walks and relays, the qualification period runs from 31 December 2022 to 30 June 2024. 

For the marathon, the qualification window is from 1 November 2022 to 30 April 2024. For all other events, the qualification period runs from 1 July 2023 to 30 June 2024.

For the marathon, any athlete ranked higher than the 65th athlete on the filtered Quota Place “Road to Paris” list on 30 January 2024 will be considered qualified.

After 30 January 2024, the remaining 20% of the quota will be determined by the same dual pathway qualification criteria outlined above, without displacing the athletes qualified per 30 January 2024. 

Any national Olympic committee may choose to reallocate a quota place to an unqualified athlete, provided the athlete in the qualification window has achieved at least a 2:11:30 (men) or 2:29:30 (women) performance.World Athletics will publish the official qualification monitoring tool (Road to Paris) on the Stats Zone of the World Athletics website in the latter part of 2023.

Nassau in The Bahamas will host the World Athletics Relays, the main Olympic qualifying event for the relays, in April/May 2024 (dates to be confirmed).

The current sport-by-sport schedule for the Paris 2024 Olympic Games, which outlines the start and finish times of each session, can be found on the Paris 2024 website. Olympic Games ticketing is also now open.

Organisers have revealed the routes for the Olympic marathon and the two races – a 42.195km course and a 10km course – that will be open to the general public as part of mass event running.

13 Races for the Runners Who Love a Beer After a Run

Thirsty for a brew? You can crack a cold one postrun at these races. 

Sure, the beverage most closely associated with running long distances is probably water, with sport drinks as a close second. But many other races are being organized around beer. That’s right, runners (like everyone else) love to crack open a cold one, and every year more races pop up in the United States that are geared specifically toward beer. 

After all, finishing a race deserves a celebration and there’s no better way to celebrate than cheersing a pint with your best mates (while wearing split shorts and a singlet obviously.) And if you’re ditching alcohol this season, you can still partake in these races in spirit with your favorite non-alcoholic beverage. 

For obvious reasons, most of these races save the drinking for after the finish line, but that’s not always the case. And while many marathons give finishers an honorary beer, some of these beer-themed races aren’t so quick to cut you off. Whether you’re a beer snob or just looking for an adventure, these races are a great addition to your racing repertoire, and so we’ve rounded up a list of some of the best around the country. 

Here are 13 incredible races that give you the opportunity to sip a brew after you run. 

Craft Brew Races

Location: Various in New England Date: Various

Loads of races hand out a beer at the end, but few are actually themed entirely around beer. The Craft Brew Races, a series of beer-themed runs around New England are just that. After the race, there’s a three-hour-long festival where runners can try dozens of local craft beers. Just make sure that if you sign up for the run you also recruit a designated driver to pick you up. 

The Louisiana Marathon and Half Marathon

Location: Baton Rogue, Louisiana Date: January 14, 2024

While not technically a brewery-themed race, the 2023 Louisiana Marathon had six beer tags attached to runners’ bibs. Yes, that’s correct. Finishers of this race were treated to a six-pack of beer, and with several local brews to choose from, the variety won’t disappoint. Enjoy some gumbo and a few brews afterward. As they say in Baton Rogue, “Laissez les bon temps rouler!” (Translation— Let the good times roll!)

Yuengling Shamrock Marathon

Location: Virginia Beach, Virginia Date: March 17, 2024

If you’re looking for a great weekend for a beer race, an obvious choice would be St. Patrick’s Day weekend. It is, after all, a holiday celebrated almost exclusively by drinking. Virginia Beach’s race weekend, which includes a full gamut of distances to choose from, is sponsored by Yuengling and passes out beer flights to finishers. Plus, since it’s St. Patty’s, you can roll the postrace celebration into general festivities. 

The Growler Team Relay

Location: Ashburn, Virginia & Virginia Beach, Virginia Date: April 15, 2023 and December 9, 2023

Running and drinking are usually more fun with friends, or at least that’s the viewpoint taken by the organizers of these Virginia races. With six legs, each team will race 33.5 miles with anywhere from two to six runners handing off the baton at the checkpoints. When teams finish, each participant receives a pint glass and plenty of beer. What makes the race even more interesting is that the routes you take in each leg are up to you. Sure you’ve got the same start and finish point, but you can get there any way you choose. 

Cottonmouth Beerlay

Location: Greenville, South Carolina Date: June 3, 2023

While most races put the drinking at the end of the race, the Cottonmouth Beerlay is here to make things a little more, shall we say, interesting. The 8-mile course consists of four 2-mile loops. Before each loop, the runner must chug down a beer. If you sign up for the race in a relay, that seems doable, but individuals will be drinking at least four beers while tackling the wooded course. If you aren’t deathly ill when you finish, you can always celebrate with yet another beer. 

Beer Mile World Classic

Location: Chicago, Illinois Date: July 1, 2023

While the Cottonmouth Beerlay is mostly run and games, the Beer Mile World Classic is a sporting event. These people are serious about running the “beer mile” as fast as possible, and by “beer mile” we mean running four laps around a track while chugging down a beer before each loop. The Beer Mile World Classic has slots early in the day for amateur runners, but as the day goes on, you’ll get to watch some top-notch competition. People train for this believe it or not. 

Craft Classic Half Marathon and 5K

Location: Seattle, Washington Date: July 30, 2023

Seattle is a town known for its craft brewery scene, so it makes total sense that it would also host a beer-themed half marathon and 5K. The course is flat and scenic, and there is beer waiting for you at the end (which you’ll need after running in July). It’s said that runners receive a custom bottle opener at the finish. What a cute, useful little prize to win, especially if you already have 500 running T-shirts. 

Dogfish Dash

Location: Milton, Delaware Date: September 24, 2023

You need to be 21-plus just to access the website for this race. The Dogfish Dash, which is sponsored by the Dogfish Head Craft Brewery, is a 5K-ish distance race around Milton, Delaware. Obviously, finishers are treated to some of the brewery’s finest beers, but you’ll also get some cool swag. This race prides itself on sustainability as well, meaning that not only do you get reusable shopping bags and water bottles for finishing, but also if you wear a costume made of recycled materials, you get entered for a special prize. Time to start working on your Pepsi can racing shorts. 

Time to start working on your Pepsi can racing shorts. 

Milwaukee Beer Run

Location: Milwaukee, Wisconsin Date: October 8, 2023

If you happen to be on the other side of Lake Michigan during Oktoberfest, you can run the Milwaukee Beer Run, and let’s be honest Milwaukee knows its beers. The 5K race ends at The Bavarian Bierhaus, where you’ll get a free beer (or root beer for our sober crowd). The race entry also comes with a pass into Milwaukee’s Original Oktoberfest, so you can really keep that energy going all day. Also, there is a .05 mile race (which is 54 yards) for those who want the medal and beer without actually doing much running. 

Kona Oktoberfest Run

Location: Royal Oak, Michigan Date: October 8, 2023

Oktoberfest is the St. Patty’s Day of the fall, right? While you might think that this race is put on by Kona Brewing Company in Hawaii, it’s actually hosted by the Kona Running Company in Michigan. The race does, however, come with a plentiful supply of beer, as the post-race festivities include an Oktoberfest event complete with steins of ale and giant pretzels. Runners are also encouraged to run the 5K or 10K wearing Bavarian gear.

Great American Brewery Runs

Location: Various Date: Various

Great American Brewery Runs are almost more of a beer race aggregator than a specific event. They host races all over the East Coast that involve beer, but the specifics and distances vary. There’s a 50K relay, a 5,000 yard dash, and everything else in between. What they all have in common, though, is the inclusion of beer, and how can you say no to that? Might as well sign up for them all.

Shiner Beer Run

Location: Shiner, Texas Date: November 18, 2023

The Shiner Beer Run, which is hosted by the Spoetzl Brewery in Shiner, Texas, is obviously giving out Shiner Bock beer to entrants, and the race ends at the brewery where you can grab food and beers postrace. But, the prerace packet pick up is also at the Spoetzel Brewery the day before, where you can carb load the day before. 

The Beer and Bagel Off-Road Race

Location: Various Date: Various

The Beer and Bagel Off-Road Race is sort of a bizarre mixture of things thrown together, but who are we to question it. Beer and bagels—both made of wheat so it works! Plus, there’s also said to be a Sasquatch running around on the course. We’re serious! The series has races all over the Midwest, South, and East, and looks like a great time. 

Ethiopia selects marathon squad for the marathon event at the 2023 World Athletics Championships in Budapest

The Ethiopian Athletics Federation has selected 12 athletes to compete in the marathon events at the 2023 World Athletics Championships in Budapest, Hungary, from August 19–27.

Leading the Ethiopian marathon squad are defending champions Tamirat Tola and Gotytom Gebreslase, who won the men’s marathon gold at the 2022 World Championships.

Following their world rankings and personal best times last year, the EAF selected 12 marathon competitors (six men and six women) to compete in the 2023 World Athletics Championships in Budapest. Reigning world champions Tamirat Tola and Gotytom Gebreslase, who won the gold medal in the marathon at the 2022 World Athletics Championships in Oregon, are among them.

Tsegaye Getachew, Chalu Deso, Leul Gebresillassie, Seifu Tura, and Amhed Essa will represent the Ethiopian men’s squad, while Worknish Edessa, Megertu Alemu, Yalemzerf Yehualaw, Tsehaye Gemechu, and Amane Beriso will represent the women’s team.

The EAF has announced that all selected athletes will attend a training camp starting June 14, 2023, to begin their usual two-month preparation. The EAF has also appointed two national team coaches to oversee the athletes as they prepare for the competition.

The EAF stated that after the two months of training camps, three athletes will be chosen to join the two defending champions to represent Ethiopia at the World Championships.

EAF Technical Director Asfaw Dagne told The Reporter, “The two months of training will be followed by the selection of the top three athletes. Their health condition and performance after their training in those two months will determine the final selections.”

World Athletics published the qualification standards for the championships, including lists of courses and competitions that comply with the standards. According to the qualification standards, athletes must achieve qualifying performances on a course measured by World Athletics and graded by the Association of International Marathon and Distance Races (AIMS).

Athletes must meet a minimum time of 2:09:40 for men and 2:28:00 for women.

Jakob Ingebrigtsen shattered the two mile world record in Paris

Jakob Ingebrigtsen made history on Friday in Paris, running 7:54.10 in the two mile to break Daniel Komen’s mark that had stood since 1997. 

Though the event isn’t frequently run, Komen’s time of 7:58.61 had taken on a mythical quality because of its longevity. 

The distance was a perfect combination for Ingebrigtsen who has global gold medals in the 1500m and 5000m. 

On Friday, the Norwegian was accompanied by two rabbits from the start and quickly separated himself from the rest of the pack. Ingebrigtsen never wavered from the pace, following the pacers through splits of 2:29.07 for 1000m and 4:56.95 for 2000m.

With 400 meters remaining, Ingebrigtsen only needed a 60-second close to get the record. He had much more to give than that, ripping off a 56-second 400m to obliterate the old mark. 

En route, Ingebrigtsen passed 3000m in 7:24.07. That’s the third fastest time in history behind Komen and Hicham El Guerrouj

The race was just the second of Ingebrigtsen’s outdoor campaign. He opened his season with a victory in the Rabat Diamond League in 3:32.59. 

Ingebrigtsen also owns the fastest time in history in the indoor 1500m, a 3:30.60 from Lievin. 

Former Champions Highlight Strong 2023 Grandma’s Marathon Field

Several former champions will return to this year’s Grandma’s Marathon, highlighting a field that’s expected to include some of the best American distance runners ahead of next year’s U.S. Olympic Trials.

GRANDMA’S MARATHON

Defending champion and event record holder Dominic Ondoro returns on the men’s side, that after winning his second Grandma’s Marathon last summer. He’s joined by countrymen and former champions themselves, Milton Rotich and Elisha Barno.

Ondoro, who broke Dick Beardsley’s longtime event record with his winning run in 2014, will be trying to become just the second man to win three or more Grandma’s Marathons. The only to have done it so far is Barno, who won four straight titles from 2015-18.

NOTE: Elisha Barno will be officially inducted on Friday, June 16 into the Grandma’s Marathon Hall of Fame as part of the Class of 2023, making him the first athlete inducted since 2017.

Kevin Lynch not only leads a pack of American men aiming to qualify for the U.S. Olympic Trials, but is also hoping to become the first American men’s winner of Grandma’s Marathon since Chris Raabe did it in 2009.

Minnesotan and fan favorite Dakotah Lindwurm returns on the women’s side as a favorite to win her third-straight Grandma’s Marathon, which would make her the third woman to accomplish that feat.

New Zealand’s Lorraine Moller won three straight women’s races from 1979-81, and American Mary Akor then did it from 2007-09.

Lindwurm’s personal record of 2:25:01, which she ran in last year’s winning effort at Grandma’s Marathon, is more than four minutes better than any other woman in the field, though Gabriella Rooker is back this year after finishing 10th place last summer in her Duluth debut.

 GARRY BJORKLUND HALF MARATHON

Neither the men’s or the women’s defending champion is back in the Garry Bjorklund Half Marathon, but 2016 winner Macdonard Ondara is back this year for his fourth run in Duluth. He will lead a strong group of returners on the men’s side, with each of the top five runners having been here before.

Garry Bjorklund Half Marathon rookie Lydia Mathathi leads things on the women’s side, and the Kenyan’s personal best is a time that, if repeated, would break the storied mark of Duluth native Kara Goucher. Followed by four Americans who are also making their debut in Duluth, Mathathi would be the first Kenyan to win this race since Monicah Ngige in 2018.

How This Guy Lost 300 Pounds and Became a Half-Marathoner

Finding a community through running keeps him going.

I’ve been a yo-yo dieter for much of my life. Except where some people lose ten or twenty pounds, then gain it back, I’ve lost hundreds of pounds at a time. And then I’d gain it back. Not slowly, either. It came back fast, for all kinds of reasons. At one point I was 370 pounds, and over a year got down to 180. I’m 5’10”, so that’s a good weight for me. But I gained it all back. That happened multiple times. 

So in January of 2019 I was 480 pounds. I couldn't walk more than five or ten feet without needing to sit down. That's how bad it was. And I travel a lot for work, meeting customers, so here I am this 480-pound guy who can barely move more than 10 feet, but I’m carrying my luggage and my laptop and looking like a mess. 

My inspiration to change

I was struggling to walk through the Raleigh-Durham airport and everything just kind of hit me all at once. I knew I felt terrible, and I knew I looked terrible. Clients had watched me struggle to climb a set of stairs. We’d recently gotten new badge photos and I thought it was the worst picture I’d ever seen of myself. My relationships were strained because I was depressed about my size. 

And I’m an alcoholic. May 30, 2019, I had my last drink. I was someone who would black out and not remember what I did while I was drunk, plus I hated the way I felt the next day. Alongside losing weight, I decided I needed drinking out of my life. 

I’m not going to make it sound easy. I had some really sick days as my body responded to going sober. And it’s a challenge. On a whiteboard in my house I have a tally of how many days I’ve been sober, how many days I’ve not smoked, how many I haven’t gambled. That board motivates me. 

I had started using the Lose It!! app and counting my calories. I cut down my calories quite a bit because I couldn’t exercise much until I lost weight. Then I got so I could go to a gym that had just opened around the corner from me. I really got into spin classes and doing a lot of cardio. And once I quit drinking, it just supercharged my weight loss. 

The first month of not drinking, I dropped about 45 pounds. 

Then I got diagnosed with multiple sclerosis. I’d had neurological issues before, but it had seemed a one-off thing. Once I knew it was multiple sclerosis, I realized the stakes for keeping the weight off had just been raised. 

Friends inspired me, too

I had a couple of people who really inspired me to start running. One, in Raleigh, is probably one of the healthiest people I know, and swears by running half-marathons. She really sold me on the idea. Another is my cousin Ian, who runs marathons. He told me about the sense of community he gets from it, and that really appealed to me, too. 

I dove right in. It was during the pandemic, so my earliest races were all virtual competitions. My first in-person race was a half-marathon. And I’ve been doing it ever since. 

I’m 5’10”, and at my heaviest I was at 480 pounds. Since then I’ve dropped 312 pounds, then put on about 20 pounds of muscle, so I’m at 188 these days. I still keep my count of days sober, without a drink, and without gambling. I recently did the Brooklyn half-marathon, with a time of 2:44:48. 

All of these numbers and stats help me see my progress, but a big part of what keeps me running is feeling like I’m part of something. There’s such an endorphin rush from going out there and running with other people, knowing I’m doing these things for my health. Ultimately, the numbers don’t matter as much as the feeling of support and knowing I’m not alone. I never could have done this alone, even if I had to be the one to help myself first. 

That’s what I tell people who are looking to get into running. Just getting to the starting line is a victory. You’re not going out there to be the fastest person. If you lined up to run a race, you've already won. You're proving to yourself just how much you’re capable of doing. Thinking that way, and being honest with myself, is what keeps me going every day. 

Steph Catudal shares how ultrarunning husband's terrifying illness sparked transformation

Steph Catudal felt her world unravel in 2020 when her husband, famed U.S. ultramarathoner Tommy Rivers Puzey (a.k.a. Tommy Rivs), was diagnosed with a rare form of lung cancer that put him into a medically induced coma for 84 days. The crisis forced Catudal, who was born and raised in Montreal, to face not only an uncertain future, but also pent-up anger and unprocessed grief from her own past.

The author explores the heights and depths of her years-long journey to self-acceptance in Everything All At Once , which comes out May 30. From the tragedy of losing her father to cancer to her supporting Puzey on his road to remission and his being declared free of the disease, the memoir shares lessons Catudal says required time and patience to fully grasp.

“I started writing this book about 10 years ago actually, long before Rivs was diagnosed with cancer. I wanted to tell the story of my adolescent grief of losing my father—it was a story that affected me so deeply and throughout my life,” says Catudal. “I wanted to connect to other people who similarly experienced grief. But it never felt finished. The book never felt done even though I had typed the last words, so I kind of left it on the back burner.”

“When Rivs got sick, I went through an entire self-transformation, and I realized part of the reason why my book didn’t feel finished was because my healing journey still wasn’t finished, and I hadn’t learned all the lessons that I needed to, that I ended up learning through Rivs’ illness. When he was sick, I wrote a lot and posted my writing on social media, and what I wrote resonated with a lot of people and it made me feel a lot less lonely during a lonely time–that human connection in a really isolated time in my life. So I think I wrote the book to further that connection, to broaden the network of those who have experienced grief, which everyone has experienced in life, no matter what the situation is.”

Catudal, who lives with Puzey and their three daughters, says that while writing the memoir was cathartic, she hopes the book can be an aid to others as they navigate their own unique challenges.

“Mostly I hope that it helps people learn self-acceptance,” she says. “It was a long road for me to accept myself. It’s important to accept all of who you are—the brokenness, the anger and also the gratitude and the joy—and just know that you’re OK wherever you’re at.”

“Another hope I have for what people take from this is that no matter what we’re going through, there is love all around. It’s woven into every human experience, and you just have to look to see it. Even if you feel like you’re in the depths of loneliness, there is always love there.”

She says sharing her story with readers has given her a new opportunity to practise acceptance.

“It’s both really exciting and, in a way, nerve-racking to put so much of your life, your feelings and your introspection into a book that people can take and they could either love it or they could hate it. I just have to be OK with letting it go out into the world.”

The publication of Catudal’s memoir also comes with the satisfaction of seeing a long, gruelling challenge to the very end—a feeling her ultrarunning husband knows very well.

“Rivs tells me that this is my own ultramarathon—the daily deposits of writing a page if I could, whenever I had the time,” says Catudal.

“I did it through newborn babies and grad school and sleepless nights, so there’s definitely a sense of pride and accomplishment.”

Look for our review of Everything All At Once in the July/August 2023 issue of Canadian Running.

Runners beware: tick season poses increasing threat

If brushes with ticks seem to be increasingly common on your trail runs, odds are the uptick in skin-crawling encounters isn’t just in your head. Recent research shows not only that the tick population in Canada is continuing to branch out into new areas, but also that ticks carrying the bacterium that causes Lyme disease have a better chance of surviving the winter than those not infected.

Rates ticking upward

A new study published in the online journal Insect Science shows that female ticks infected with the Borrelia burgdorferi bacterium have greater survivability rates over the winter months, suggesting that a greater proportion of the tick population will be able to spread Lyme disease as more of the blood-eating mites surface in the spring.

In addition, rising temperatures linked to climate change are making areas of the country previously unpopulated by ticks fertile ground for the parasites. Nick Ogden, a senior researcher with the Public Health Agency of Canada (PHAC), recently told the CBC that “there’s quite a lot of evidence to support the idea that really a major driver of the emergence of ticks has been recent climate change. Because of the warming climate, the new geographic footprint of Canada from Manitoba eastward that’s suitable for the ticks is increasing all the time.”

Statistics from PHAC, which tracks cases of Lyme disease across Canada, reveals a clear upward trend in the number of annual cases reported over the past decade. The numbers of human cases have exploded from 144 in 2009 to 3,147 in 2021.

Dress defensively

Although a quick brush with a blade of grass can be enough for a tick to hop a ride on an unsuspecting runner, forested areas—particularly in Ontario, Quebec and Nova Scotia—are hotspots for blacklegged ticks and other species of the parasite capable of spreading Lyme disease. Dressing strategically is the first line of defence to protecting yourself. Keep covered by wearing tights or long pants tucked into your socks and sporting a long-sleeved shirt, and spray your clothing with pest repellent.

Spotting stowaways

Don’t wait until the end of your run to check yourself for ticks. Stopping for a snack or gear adjustment on the trail can be a good time to do a spot-check for any stowaways. Quick scans can also be done on the run; running single-file on a group outing will make it easier for your friends to have your back, and vice versa, allowing you to spot ticks you wouldn’t otherwise be able to see. While a hot, soapy shower is likely already part of your post trail-run routine, it’s also a good opportunity to do a more thorough tick check. A long shower can also free a tick from your skin that hasn’t yet embedded itself.

If you find a tick …

Ticks need to be attached for at least 24 hours to transmit the bacteria that causes Lyme disease, so you’ll likely be able to avoid infection by spotting and removing the tick right away. If you do spot an embedded tick, a pair of fine-tipped tweezers will be your best tool for extractions. Use the tweezers to grab the tick as close to the skin as possible, and pull upward, making sure no part of the tick remains. Use soap and water to clean the bite area and apply antiseptic.

Seeking medical treatment

Seeing a doctor after removing a tick—especially one that had become embedded in the skin—will cut your chances of developing Lyme disease, an illness that carries flu-like symptoms that can be chronic and debilitating. Medical treatment becomes crucial if you develop flu-like symptoms or the telltale “bull’s eye” rash around the bite site, but you may still be susceptible to infection without these warning signs. A doctor may start you on a course of antibiotics to prevent Lyme disease and other illnesses transmitted by ticks.

Men’s 3000m Steeplechase: Mr Second Place, Gets His Second World Record of 2023

For most of his career, Lamecha Girma was known for finishing second.

At the 2019 World Championships in Doha, Girma got the silver medal in the steeplechase losing to Conseslus Kipruto of Kenya. At the 2021 Olympics in Tokyo, he got the silver medal losing to Soufiane El Bakkali. At the 2022 World Indoor Championships in Belgrade, he got the silver medal in the 3,000m flat losing to his fellow countryman Selemon Barega.

Finally, in Eugene last year for the World Championship, he got the silver medal once more, losing to the man who is now his fiercest rival, El Bakkali. 

Girma’s fate has changed in 2023 and second took on a whole different meaning Friday night in Paris as Girma ran a sensational 7:52.11 in the 3000m steeplechase to break Saif Saaeed Shaheen’s nearly 19 year-old world record of 7:53.63. It was Girma’s second world record of 2023, to go with his 7:23.81 indoor 3000m record.

The RaceGirma was hot on the pace right from the gun, pressing the two pacers in front of him as soon as the three of them were in a single-file line together. The wavelight technology was set to the WR of 7:53.63, so Girma knew exactly where he was in relation to making history. The pacemaker’s assignment was not clear watching the race, as Girma went by the second pacemaker with more than four laps remaining in the race. Passing the pacemaker who was on schedule for the world record displayed the fact that Girma meant business. The wavelights were well behind him as he hit 4:41 with three laps remaining.

His second kilometer was a blistering 2:35, hitting 2,000m at 5:12.5, a full six seconds faster than Shaheen during his world record performance. As the laps went on, Girma definitely was tiring, as the water jumps looked to take more and more out of him. As he hit the bell, the distance from him to the front of the wavelight (the previous WR) was shrinking.

The Ethiopian was about even with the lights with 300m to go and looked exhausted, but he found another gear and lengthened his lead from the lights with 200m to go and cleanly cleared the final two barriers en route to his new WR of 7:52.11. 

Quick Take: Girma’s WR was no surprise to him

On the LetsRun.com homepage, 80% of voters said that Girma would not take down the steeplechase world record. Nonetheless, there was reason to believe in Girma tonight. Girma broke Daniel Komen’s indoor 3,000m WR less than four months ago and Komen’s records are known as some of the most elusive on the books. If that was too far away for your liking, Girma also ran a 7:26.18 outdoor 3,000m in Doha in May to beat a very strong field. He even beat his rival El Bakkali by approximately seven seconds in that race. 

After the race, Girma said “I felt so fast during the race, so confident. The world record is not a surprise, I planned to beat it tonight in Paris. It’s a result of full determination.” 

2023 Trail World Championships 80k Women’s Race

As with the men’s race, some of the pre-race favorites bowed out of the race early on with Blandine L’Hirondel (pre-race interview) dropping on the “start loop” out of Neustift due to foot pain from an existing injury. The rest of the field charged on, led up the first climb by Marcela Vašínová (pre-race interview) of the Czech Republic, Martina Valmassoi (pre-race interview) of Italy, and Akiyama Honokaof Japan.

The top five, made up of Allison Baca of the U.S., Vašínová, Azara García of Spain, Valmassoi, and Honoka, all came back through the village of Neustift at 18k and headed out into the mountains toward Innsbruck within two and a half minutes of each other.

The front of the race continued to reshuffle up the day’s biggest climb, that 1,400-meter (4,600 feet) doozy. Vašínová continued to lead with a smile, opening up a sizable gap to Germany’s Katharina Hartmuth and Valmassoi, who were running within a minute of each other 36k into the race. Baca and Rosanna Buchauer of Germany rounded out the top five as the race approached the halfway point.

Vašínová’s and Valmassoi’s fast start seemed to take a toll on the two women as they traversed the following three climbs and descents high in the mountains, with Vašínová looking noticeably rougher than the quickly closing Hartmuth, who looked downright comfortable. By the top of the final 600-meter (2,000 feet) climb in the middle section of the course, the two women had dropped back in the standings with Hartmuth taking over the lead with a five-minute gap over second-place Manon Bohard Cailler of France. Buchauer and Marion Delespierre of France trailed second by less than half a minute now, 49k into the race and only one major climb left to go. Pre-race favorite Gemma Arenas of Spain continued to work her way up the field after a slow start and ran just inside the top 10 in ninth place.

The top five remained mostly unchanged except for a slight shuffle after the dramatic drop into Grinzens village at 54k, with Bohard Cailler, Delespierre, and Buchauer all running within 20 seconds of each other, four minutes behind Hartmuth, who continued to lead and look strong. She was clearly enjoying her day out in the mountains, but the descent seemed to take its toll. Bohard Cailler and Delespierre, who’d been chasing together after dropping Buchauer, finally closed the gap to the leader into the final drop to the town of Kranebritten at 66k. Now, with the top-three women within two minutes of each other with one massive climb to go, it was anyone’s race and all three started up the final incline focused and silent.

Delespierre seemed to be the one with the most gas in the tank for the final kilometers and huge climb as she quickly opened a three-minute gap on Hartmuth at 73k. The gap stayed steady over the top of the climb at 75k, with Hartmuth fighting hard to catch the leader on the final downhill run in to the finish. Bohard Cailler was a further six minutes behind at the top. From there, the gap opened significantly to Buchauer and Valmassoi.

The top-two women looked to be moving incredibly strongly on the final descent, but the distance to close the gap was rapidly running out for anyone giving chase. In the end, no one could touch a flying Marion Delespierre who would cross the finish line in first to win the 2023 Trail World Championships 80k. Hartmuth and Bohard Cailler held onto their respective positions about seven and 12 minutes back, and an elated Valmassoi finished fourth. Buchauer ran strong from start to finish to round out the women’s top five.

2023 Trail World Championships 80k Men’s Race

Starting under cool and clear skies in Neustift, the men’s race went out fast up the “starting loop,” which happened to feature a 1,200-meter (4,000 feet) climb over 8.2 kilometers straight out of the starting gate. While things hadn’t split up significantly over the first climb, both Zach Miller (pre-race interview) of the U.S. and Andreas Reiterer (pre-race interview) of Italy came across the top in the top 10, clearly stating their intents for the day.

Back down in the valley, the two chased Baptiste Chassagne of France as the top three, as the race left the Stubai Valley and headed back up into the mountains toward Innsbruck. Benjamin Roubiol of France, Peter Fraňo of Slovakia, Aritz Egea of Spain, and Thibaut Garrivier of France all ran comfortably in the top 10, though Garrivier looked noticeably distressed compared to the others. Pre-race favorite, Nicolas Martin (pre-race interview) of France, was not in contention and would eventually drop after the halfway point due to knee pain.By the 36k mark, Reiterer had taken over the lead from Chassagne as they went over the biggest climb of the day, tallied at 1,400 meters (4,600 feet). From an outside observer’s perspective, Reiterer looked incredibly comfortable, running well within himself and appearing to have everything under control. Egea, Miller, Roubiol, Garrivier, and Fraňo all stayed in the top 10, all within 10 minutes of each other, biding their time.

Over the course of the next three major climbs, all around 600 meters (2,000 feet), high in the mountains between the two host cities, Reiterer continued to lead the slowly stretching field. The steep trails were no barrier to his steady effort and the race’s cameraman was seen breathing harder than he was. Roubiol followed about six minutes back over the top of the last climb in the series, with Fraňo, Egea, and Garrivier completing the top five, still within 10 minutes of each other. Miller continued to hold on in sixth.More than halfway now, the runners bombed down into the village of Grinzens in the valley at 54k, now back to their original starting elevation, except on the other side of the mountains, with more descending to go before the final climb and descent into Innsbruck.

Reiterer and Roubiol maintained their top-two positions while the rest of the top 10 continued to shuffle amongst themselves with Garrivier continuing to move up in the field and Miller dropping another place into seventh. Miller, looking spry and claiming that he still had legs, continued to keep tabs on the men in front of him, clearly intent on reeling them in.

Continuing down to the low point of the course in Kranebritten at 66k, the top five looked like Reiterer, Roubiol, Fraňo, Garrivier, and Tomáš Fárník of the Czech Republic. Now, all that stood between the front end of the race and the finish was a final 1,000-meter (3,400 feet) climb and a wild drop back down into Innsbruck. While anything could happen, with more than a four-minute lead, it seemed like it was Reiterer’s lead to lose.

But on the final climb of the race, the ever-patient Roubiol made his move, surging into the lead at Aspachhütte at 71k, and opening a four-minute gap on a fading Reiterer. Roubiol looked incredibly focused as he made his way up the mountain. Fraňo and Garrivier remained solid in third and fourth, and Miller started to make good on his promise of still having legs, moving into fifth. The gap between Roubiol and Reiterer only continued to grow, eight minutes at 73k, and nine minutes at 75k, as they made their way to the top of the final climb. Fraňo stayed strong in third, Garrivier in fourth, and Miller and Fárník continued to battle for fifth, 25 minutes off the lead.From there, it was all downhill to the finish. Benjamin Roubiol flew down the final descent to win the 2023 Trail World Championships 80k in 9:52:59. Reiterer followed just under eight minutes back, the gap holding steady the whole descent. Fraňo and Garrivier both held onto their places to finish third and fourth.

I'm Behind them, U.S. teammates Drew Holmen and Eric LiPuma made a strong push to catch up to their teammate Miller. Holmen would out sprint Miller at the line, and the two were followed less a minute later by LiPuma, the trio taking fifth through seventh.

For the team competition, Chassagne would be the third French finisher in 17th place, securing the team victory for France. The strong fifth through seventh finishes of the U.S. men slotted them into second in the team competition, just over five minutes behind the French in over 30 hours of cumulative racing. Reiterer would lead the Italian team to a third-place finish.

Kipyegon, Girma and Ingebrigtsen make history in Paris

It will go down in history as one of the greatest nights in athletics.

Between them, Faith Kipyegon, Lamecha Girma and Jakob Ingebrigtsen broke two world records* and one world best at the Meeting de Paris on Friday (9), providing the standout moments at a highly memorable Wanda Diamond League meeting in the French capital.

A week after breaking the 1500m world record in Florence, Kipyegon etched her name into the record books for 5000m, winning in 14:05.20.

Ahead of the race, the world and Olympic champion hadn’t made too much noise about a possible world record attempt in tonight’s 5000m. It was, after all, just her third ever race at the distance, and her first 5000m outing in eight years.

But, as is always the case with Kipyegon, the 29-year-old Kenyan showed no fear as she navigated her way through the race, the early pace – 2:52.31 at 1000m and 5:42.04 at 2000m – seemingly no bother for the two-time world U20 cross-country champion.

Steeplechase world record-holder Beatrice Chepkoech was the third and final pacemaker, leading the field through 3000m in 8:31.91. At this point, world record-holder Letesenbet Gidey led from Kipyegon with Ethiopia’s Ejgayehu Taye, the world 5km record-holder, a few strides behind.

Kipyegon took the lead with about 600 metres to go, but Gidey kept close contact. They were about six seconds outside of world record pace, but Gidey also knew what Kipyegon is capable of. The world 10,000m champion knew that Kipyegon had the finishing speed to break Gidey’s world record.

Kipyegon – now speeding up with each and every stride – hit the bell in 13:04.1, needing a final lap of about 62 seconds to break Gidey’s record. She did exactly that, covering the last 400m in 61.1 seconds to cross the line in 14:05.20 – a 1.42-second improvement on Gidey’s mark.

Gidey, competing for the first time since her unfortunate episode at the World Cross Country Championships in Bathurst, finished second in 14:07.94, the third-fastest time in history. Taye was third in 14:13.31, while the next three women – Lilian Kasait Rengerek, Freweyni Hailu and Margaret Chelimo Kipkemboi – all finished inside 14:24.

“I didn’t think about the world record, I don’t know how I made it,” said a delighted and surprised Kipyegon. “I just focused on the green light and tried to stay relaxed and enjoy the race. When I saw that it was a world record, I was so surprised – I just wanted to improve on my PB, the world record was not my plan. I just ran after Gidey – she is an amazing lady.

“I do not know what will be next – I’ll have to discuss it with my coach and my management,” she added. “If my body is healthy, anything is possible.”

Girma had requested an ambitious pace for the men’s 3000m steeplechase – one that would result in a finishing time of about 7:52. The world and Olympic silver medallist almost got a bit carried away mid-race, though, and ran well ahead of the wavelights through the middle section of the race.

With two laps to go, the lights almost caught up with the Ethiopian – who by now was well ahead of the rest of the field. But the sound of the bell and the reaction of the crowd seemingly gave him added impetus on the final lap as he moved clear of the lights once more.

He sped around the final lap in about 64 seconds, crossing the line in 7:52.11, taking 1.52 seconds off the world record set 19 years ago by Said Saeed Shaheen.

“I feel so happy,” said Girma, who started his year world a world indoor record over 3000m. “I’m happy and very proud. I felt so fast during the race, so confident. The world record is not a surprise; it was my plan to beat it tonight in Paris. It’s the result of my full determination.”

Two miles not be an official world record distance, but that mattered not to Jakob Ingebrigtsen – or indeed the sell-out crowd at the Stade Charlety – as the Norwegian won the event in a world best of 7:54.10.

The race wasn’t a scoring discipline on this occasion, and as such was held outside of the main broadcast window. But that didn’t deter the world and Olympic champion, who stuck to the pacemakers throughout, passing through 1000m in 2:29.07 and then moving closer to the second pacemaker – and, significantly, ahead of the green wavelights.

Once the pacemakers had done their job, Ingebrigtsen maintained his tempo and breezed through 3000m in an official split of 7:24.00 – a European record and the third-fastest performance of all time for that distance. At this point he had a 13.5-second lead over Ethiopia’s Kuma Girma. Victory was Ingebrigtsen’s; his next target was Daniel Komen’s world best.

He charged through the final 218 metres, roared on by the crowd, and crossed the finish line in 7:54.10, winning by 15 seconds.

“Being able to break this mark feels amazing,” he said. “It is my first world best outdoors. The pace felt very smooth for me, coming out of the 1500m. The public was amazing; without their help, it would have been more difficult. I was a bit surprised by the time in the end.”

World leads for Hodgkinson, Wanyonyi and Holloway

World and Olympic silver medallist Keely Hodgkinson opened her outdoor season in stunning fashion in the women’s 800m, winning by more than two seconds in a world-leading national record of 1:55.77.

The European champion stuck to the pacemaker and covered the first lap in 57.7 seconds, already a stride or two ahead of the rest of the field. With 200 metres to go, there was clear daylight between Hodgkinson and Jamaica’s Natoya Goule, who was being pursued by world indoor champion Ajee Wilson.

But none of them could get near Hodgkinson, who eased down the home straight to cross the line in 1:55.77, taking 0.11 off the British record she set two years ago in Tokyo. Wilson finished second in 1:58.16 and Goule was third in 1:58.23.

France wins double gold at World Mountain and Trail Running Championships

French runners pulled off a tour de force at the World Mountain and Trail Running Championships in Innsbruck, Austria, on Friday, with Benjamin Roubiol and Marion Delespierre winning gold in the men’s and women’s 86.9-km long-trail events.

Roubiol placed first in 9:52:59 and was joined on the podium by second-place Italy’s Andreas Reiterer (10:00:46), and Peter Frano from Slovakia in third (10:02:10).

Late comeback

The 23-year-old Rubiol’s gold-medal finish came as a surprise to many, as Reiterer had situated himself firmly in the lead for more than 45 kilometres. The Italian was running solo at times, leaving a changing field in pursuit up to six minutes behind. But after having passed three peaks and the flat approach to Kranebitten, the climb up to the Nordkette caused Reiterer trouble, allowing Roubiol to pass the Italian just before the Aspach hut.

France punctuated Roubiol’s stunning performance in Innsbruck by claiming two podium spots in the women’s long trail race. Delespierre won the event in 11:22:31; Germany’s Katharina Hartmuth ran 11:29:14 to place second, and France’s Manon Bohard Cailler finished third in 11:34:22.

How the Canadians did

The Canadian women’s team finished eighth overall out of 27 teams, led by Calgary’s Arden Young, who placed 34th overall in 13:10:54. Anne-Marie Madden and Mylene Sansoucy both landed inside the top 50 to solidify Team Canada’s top-10 result. The men’s team wound up 13th of 33 teams with all five men placing inside the top 70. Jean-Philippe Thibodeau of Quebec was the top Canadian in 46th place, an hour and 23 minutes back of the leaders. Thibodeau won the Quebec Mega Trail 50K in June 2022. 

Thursday’s races

France’s impressive showing Friday came on the heels of the country taking gold in Thursday’s women’s 45.2-km short-trail event. Clementine Geoffray won the race, covering 3,121 verticle metres from Innsbruck to Neustift im Stubaital in 4:53:12 ahead of two Swiss runners; Judith Wyder placed second in 4:55:13, followed by Theres Leboeuf for third (5:09:29).

In Thursday’s men’s short-trail event, Norway’s Stian Angermund ran 4:19:00 to successfully defend his short-trail title against second-place British runner Thomas Roach (4:21:18) and Italy’s Luca del Pero, who finished third in 4:22:04. Angermund and Roach took the lead soon after the start in the centre of Innsbruck, running the first 14.15 kilometres in a trio with Britain’s Jonathan Albon before Angermund was able to pull away. The route to the Kalkkögel leads over slippery fields of snow, and Angermund managed to extend his lead to more than 90 seconds. It briefly appeared the race could get close again as Angermund slowed down to a walking pace just before reaching the route’s highest point at the Starkenberger hut. On the downhill, weaving through the avalanche barriers down to Neustift, Angermund accelerated again and was able to keep his competitors at bay, allowing him to run down the final switchbacks to Neustift without pressure.

Colorado runner almost killed by cow on trail

A Colorado woman says she was almost killed when a cow knocked her over in one of two attacks on runners by aggressive cattle reported on a trail in the past week. Both attacks occurred on the Meadowlark Trail outside Superior, Colo., about halfway between Denver and Boulder.

The first attack happened on June 3 when a herd of cows knocked over a runner on the trail. The woman, who declined treatment for bruises and scrapes after the attack, told Boulder County Parks and Open Space officials she was not trampled in the incident, but described the attack as “very frightening,” according to McClatchey News.

On Tuesday, cattle rushed another female runner on the trail. A witness to that attack, who placed a call to 911, saw the runner “trying to protect herself on the ground, surrounded by about 15 or 20 cows, most of them mothers with their calves,” the Longmont Times-Call reported. The woman who was attacked in that incident was taken to hospital; her condition wasn’t known to officials.

Becca Fuchs, the runner involved in the June 3 attack, tweeted about her experience after hearing about the second encounter Tuesday. “Did someone else get injured there now since Sat?” she wrote. “It was definitely near death for me. if the one that knocked me on my back had just landed with his hooves a few more inches over I don’t think I would be here. I hope people take this seriously. I was just running on the trail.”

Tuesday’s attack prompted officials to close the trail temporarily. Although the Times-Call reported, it was reopened later in the day after the rancher who leases the field relocated the herd to a fenced-in pasture.

Officials said the cattle in both attacks were likely acting aggressively to protect their young, and that neither runner had done anything to provoke the attacks. There have been previous reports of aggressive cattle along the Meadowlark Trail, which is located in a cattle-grazing area.

Reacting to Tuesday’s attack, Fuchs tweeted that it’s “sad it happened again within such a short space of time. Someone I talked to said their friend broke 3 ribs in the same place just two weeks ago.”

In April, Canadian Running reported a 43-year-old woman in Farmington, Maine, required stitches after she was ambushed by a cow while jogging on a trail.

Three tips for nailing the perfect pace on race day

It doesn’t matter how experienced or inexperienced a runner you are–everyone has made the mistake of going out too fast in a race. It’s a painful affair, both physically and mentally, when you see others blowing by you because you’ve gone out too swiftly. The thing is, you will never win the race in the first kilometre, but you might well lose it. 

Lara Rogers, the head coach of the Under Armour professional team UA Mission Run Baltimore Distance group in Baltimore, coaches some of the top up-and-coming middle-distance athletes training for the 2024 Paris Olympics. Rogers shares three tips on how to find that sweet spot and maintain a consistent rhythm throughout the race.

1.- Be realistic

Firstly, know your target pace. Set realistic and achievable pace goals based on your training and previous races. This requires understanding your fitness level and the demands of the race distance. If you are running your first 5K or 10K, it’s better to start at a modest pace and speed up as the race progresses. 

If you have some recent races under your belt, you can always use them as a reference. A recent 5K is a great race predictor for what you can run for 10K, as is the 10K for the half-marathon. For example, if you have a personal best of 25 minutes for 5K, doubling your time and adding two to four minutes should give you a realistic range to train toward.

2.- Get a feel for it in training

In the weeks leading up to race day, spend a few sessions trying to nail that goal pace. Practising this can help your body get familiar with different paces and develop a sense of pacing. By practising at race pace, you are training your body to maintain that specific speed and get comfortable with that effort.

Incorporating tempo runs, intervals and race simulations are all great sessions to build your comfort level. My favourite workout to find your perfect pace is 10 reps of 400m, or five reps of 800m, at your potential goal pace, with equal recovery. If you can conquer this, it’ll help you feel confident with your pacing as you gear up for race day.

3.- Be patient

It is easy to get carried away at the start with the excitement of race day, but trust your training and remember that finishing strong is the most important part. Remember to be patient, and using a pace group of runners shooting for a similar goal time can help you nail the perfect pace from the start.

While it’s important to stick to your target pace, it’s also important to be flexible and make adjustments if necessary. Factors like weather conditions, terrain and how you feel on race day can all impact your performance. Trust your training, stay focused and strive for a steady rhythm. By following these three tips, you’ll increase your chances of achieving your race day goals.

Four-time Grandma's Marathon champion Barno adds Hall of Famer

The next time Elisha Barno crosses the finish line of Grandma’s Marathon in Duluth’s Canal Park, he’ll not only be the winningest marathoner in the race’s history, but a Hall of Famer as well.

Barno, who won Grandma’s Marathon four straight times from 2015-18, is among three inductees to the Grandma’s Marathon Hall of Fame this year along with volunteer Dan Dock and board member Barb Korte. All three will be enshrined during the Grandma’s Marathon Awards luncheon at noon on Friday, June 16 at The Garden Event Center.

Barno owns three of the top 10 times posted by a man in Grandma’s Marathon, with his winning time of 2 hours, 10 minutes, 6 seconds in 2018 being the fourth-fastest ever for Grandma’s Marathon.

Back again in 2023 to run Grandma’s at 37 years old, Barno is coming off a fourth-place finish in which he posted his second-fastest time at Grandma’s, 2:10:22. That’s good for eighth all-time among Grandma’s finishers.

The Grandma’s Marathon Hall of Fame honors those who make longstanding and meaningful contributions to the race and community.

Dock has been volunteering at the Grandma’s Marathon finish line in various capacities for 37 years. Before the race started using chips to time runners, he was part of the crew that helped manually time finishers.

Korte has served on the Grandma’s Marathon Board of Directors since 1994 and has chaired the board twice. Korte has worked the finish line on race day and coordinated the spaghetti dinner on Friday nights. Her biggest claim to fame, according to Grandma’s Marathon, is organizing the annual cleanup of a section of the racecourse along Scenic Highway 61 between Two Harbors and Duluth.

The Grandma’s Marathon Hall of Fame now includes 91 individuals, organizations and municipalities since inducting its first class in 1996.

Award of Excellence named in honor of Welles

First given to Chester Keenan in 2001, Grandma’s Marathon has renamed its Award of Excellence in honor of longtime employee and volunteer Mac Welles, who died in December 2022.

This year’s recipient of the Mac Welles Award of Excellence is Tom Rovinsky, who since the early 2000s has been one of the lead racecourse water delivery drivers, fueling the 15 water and aid stations along the 26.2-mile course between Two Harbors and Duluth.

Not every water station along the race course has nearby sources to draw from, as some are located in remote areas along the shore of Lake Superior. Rovinsky begins on Friday, delivering water to those locations and continues into the morning on Saturday.

Law enforcement officers recognized for public service

A pair of long-serving northern Minnesota law enforcement officers — Pete Goman and Mike Tusken — are the recipients of this year’s Rudy Perpich Public Service Award from Grandma’s Marathon.

The award is presented annually to elected officials or public employees who help out with Grandma’s Marathon weekend, and is named after former Minnesota governor Rudy Perpich.

Running during wildfire season: how to stay safe

Over the last several days, wildfires spreading through Nova Scotia, Quebec and northern Ontario have forced runners across eastern Canada to adjust their training plans and reconsider their outdoor running regime. But how much does this change in air quality really affect you, and how careful do runners really need to be?

Health risks from wildfire smoke

Running in poor air quality, particularly when caused by wildfires, can present significant health risks that runners need to consider before heading out for their daily miles. Wildfire smoke releases a complex mixture of pollutants, including particulate matter, volatile organic compounds (VOCs) and hazardous gases, which can have severe respiratory and cardiovascular effects.

As wildfires become increasingly common and widespread, it is crucial for runners to take proactive measures to safeguard their health and well-being.

Exercising in areas affected by wildfire smoke exposes runners to high levels of fine particulate matter (PM2.5) and harmful gases such as carbon monoxide (CO) and nitrogen dioxide (NO2). These pollutants can penetrate deep into the lungs, causing irritation, inflammation and potential long-term damage.

The presence of VOCs and hazardous gases can also compromise cardiovascular health, leading to increased risks of heart attacks and other cardiac complications.

Monitoring air quality

When confronted with poor air quality resulting from wildfires, runners must prioritize their health and take appropriate precautions. First and foremost, monitoring air quality information is essential. Stay informed about local air-quality reports, which often provide specific details about particulate matter levels and advisories related to wildfire smoke. Websites, apps, or resources provided by local environmental agencies or health departments can help determine the air quality index (AQI) and provide guidance on outdoor activities.

Hit the treadmill

It is crucial for runners to exercise caution and consider modifying their routines when faced with compromised air quality due to wildfires. When smoke is dense or the AQI reaches unhealthy levels, it is advisable to limit or avoid outdoor activities. If you have access to a treadmill, consider taking your workout indoors until the air quality improves. 

If you absolutely must run outdoors, certain times of day are less risky than others. Typically, pollution levels are lower in the mornings when temperatures are cooler, and wind patterns may be more favourable. However, conditions can change rapidly, so make sure you continue to monitor the air quality and change your workout plans if necessary.

Remember, choosing to run when the air quality is potentially harmful to your health is like running when you’re injured. A couple of missed workouts likely won’t have a significant impact on your fitness, and running anyway could cause larger problems that ultimately set you back even further.

Wearing appropriate protective gear, such as N95 masks, can also help filter out some of the harmful particles. Of course, masks have limitations and may impede breathing, so if you’re going to try running with a mask, remember to ease up on the pace, and avoid trying to do any challenging speed workouts until the situation improves.

Ultimately, your health and safety should take precedence over your workout routine during periods of poor air quality. By staying informed and modifying your running routine accordingly, you can minimize your exposure to harmful pollutants and protect your respiratory and cardiovascular health. 

Professional triathlete Sika Henry will compete at Comrades Marathon

The pro triathlete believes she may have found a new sweet spot with ultra distances.

Sika Henry has never shied away from new challenges. After spending several years working to qualify for her pro card and becoming the first Black American woman to do so in May 2021, she shifted toward a new focus of ultramarathons.

Henry’s first was the 2021 JFK 50 Mile in Maryland, where she finished as the second overall woman. Nearly a year later, after deciding to take a break from triathlon, she set a record of 8:34:20 with her win at the Dismal Swamp 100K in Chesapeake, Virginia.

It seems the endurance built from triathlons—with its back-to-back-to-back swim, cycle, and run—work better for Henry than a straight-up marathon.

“I think I’m more mentally strong and can endure a lot for a really long period of time, which I think I developed from triathlon,” Henry tells Runner’s World.

Henry’s success at Dismal Swamp set the stage for her next ultramarathon endeavor: the Comrades Marathon, a 90-kilometer race and the world’s oldest ultramarathon in South Africa, taking place on June 11. (The race course, which alternates between Durban and Pietermaritzburg each year, will be run “down” this year.) Henry will be racing as an elite with the Durban-based Phantane Athletics Club, a partnership that came after she met some athletes at last year’s Ironman World Championship in Kona, Hawaii. In addition to the fact that the club will provide her with bottle and fluid support at the race, Henry was also enthused about representing them after learning about how they work to identify talent and give back to underprivileged athletes in South Africa.

Henry’s buildup for Comrades included the Dismal Swamp 100K and an early 2023 marathon at Houston. Next up was the Boston Marathon, where she received a special invitation to race as part of a team along with Alisa Harvey, Ingrid Walters, and Shawanna White to represent Marilyn Bevans, who is known as a pioneer for women’s distance running as the first Black American woman to have broken 3 hours in the marathon.

“[Bevans] has been a bit of an idol of mine for quite some time—one of the reasons why I chased a sub-3-hour marathon was to be part of ‘The List’ [of Black American women who have hit the milestone],” Henry says. “So to come back years later and have all these other races and everything under my belt, it was an honor to get to represent her.”

Henry ended up finishing Boston in 3:08:30 after going in with the plan to use the race as a training run for Comrades by holding a 7:15 to 7:30 pace. Henry found that she was nailing it until she hit mile 21, where Pioneers Run Crew and TrailBlazHers Run Co. were stationed. Henry went on to run the last miles at 6:30- to 6:40 pace, negative-splitting the race by 3 minutes.

Sheila Chepkirui over the moon after making Team Kenya to Budapest

Kenyan marathon runner, Sheila Chepkirui, has expressed her delight at being selected for the 2023 World Championships in Budapest, Hungary.

Chepkirui, 33, comprises the stellar list of headliners unveiled by Athletics Kenya (AK) last week to hold forte for the country in the flagship global extravaganza set for August. 

The Commonwealth Games 10,000m bronze medalist said she has already begun her preparations in anticipation of a monumental conquest in the central European nation. 

"I'm overjoyed to have made the team. It is always a wonderful honour to be given the rare opportunity to represent the country on such a stage. "I'm hoping to do well," Chepkirui said. 

She said she plans to participate in the Boston 10k race on June 25 as part of her training program."Right now my focus is to prepare adequately for the World Championships. I'll be traveling to the US to battle out in the Boston 10k race to evaluate my speed," Chepkirui remarked.  "I don't intend to compete in any major marathon events until then," Chepkirui said. 

Budapest will be her third marathon attempt after she clocked 2:17:29 to wrap up sixth on her debut over the distance in Valencia last year.

She heads into the championships buoyed by her impressive show at the 2023 London Marathon on April 23, where she placed fourth behind Holland's Sifa Hassan, Ethiopian Alemu Megertu, and compatriot Peres Jepchirchir respectively.

  The Kenya Defence Forces officer said she is currently on vacation in Kericho county, where she is perfecting her act for the herculean task. I am currently on leave, so I am training alone at home in Kericho. I usually work out with the KDF team in Ngong," she stated. 

Chepkirui will be heading to Budapest strengthened by a recent heartwarming report that ranked her fourth in the 10 km road race on the world all-time list.

A natural trailblazer, Chepkirui defeated Japan's Yuriko Kobayashi over 1500m at the 2005 World Youth Championships to storm her maiden global title after posting a championship record of 4:12.29. 

After enrolling with Kenya Defence Forces around 2012, she secured a spot on the plane to the 2016 African Cross Country Championships, where she bagged the silver in a Kenyan podium sweep alongside compatriots Alice Aprot and Beatrice Mutai.

Chepkirui will, however, first have to fend off a stiff challenge from 2020 Tokyo Olympics silver medals Brigid Kosgei who won the 2018 and 2019 Chicago Marathons, the 2019 and 2020 London Marathons, and the 2021 Tokyo Marathon. 

She won the Paris Half Marathon title in France after clocking 66.00 minutes ahead of Ethiopian Betelihem Yemer (66.45) and Kenyan Marion Kibor (66.45). Unforeseen visa gremlins saw her painfully miss out on this year's Boston Marathon as well as the Oregon22 World Athletics Championships.  

She nonetheless secured a place in Team Kenya for the Birmingham Commonwealth Games last year, where she blazed to the 10,000m bronze podium behind Scot Eilish McColgan and compatriot Irene Cheptai.   

Kenyan Patrick Kipngeno bags gold for Kenya on Day One of the World Mountain and Trail Running Championships

Team Kenya started their World Mountain and Trail Running Championships on a high with Patrick Kipng’eno bagging gold in the 7.3 km vertical race —featuring 1020m of elevation gain.

Kipng’eno, who became the first Kenyan to win a mountain running world title last year, clocked 40:18 to win gold on Day One of the championship being held in Innsbruck-Stubai Austria. He beat 130 athletes who entered the race.

He beat Uganda’s Levi Kiprotich (41:51) to silver while Kenya’s Josephat Kiprotich (42:04) completed the podium finish.

Kenya’s other representatives—last year’s silver medalist Philemon Kiriago (42:54) and Hillary Maiyo —settled for the 7th and 12 positions respectively.

They will be in action again on Saturday when they take part in the Mountain Classic event, featuring looped 15.5km races for senior men and women.

In the women’s category, Kenya’s Philaries Kisang was beaten to gold by Austria’s Andrew Mayr.

The home girl, who won silver in last year’s championships, clocked 48:14 to win gold while Kisang settled for silver in 48:51. USA’s Grayson Murphy claimed bronze in 49:22. Valentine Ruto (49:59) and Joyce Muthoni (52:09) were 5th and 10th respectively.

Kenya is represented by seven athletes after two Geoffrey Gikuni and Ezekiel Kirui missed out due to visa hitches. Kirui was scheduled to compete in the 85 km long trail while Gikuni was to take part in the 45km short trail.

Athletics Kenya mountain Running chairman Peter Angwenyi accompanied the team to Austria.

More than 1,100 of the world’s top runners from 68 countries are participating in the second edition of the World Mountain and Trail Running Championships in the Austrian Alps. The inaugural event was held last November in Chiang Mai, Thailand.

Alessio Punzi, Head of Running and Mass Participation at World Athletics said: “The World Championships are a dream come true started in 2017. In the future, we want to attract more and more athletes and make it more and more difficult for everybody to ignore.” 

Going for the Two mile world record on June 9th

Jakob Ingebrigtsen doesn’t like talking about world records. But many others in the world of athletics are doing just that as the Norwegian prepares to compete in the non-Olympic distance two-mile event at the 2023 Paris Diamond League on 9 June.

Everything is set up for Ingebrigtsen to attempt to beat Daniel Komen’s time of 7:58.61 - a record that has stood since 1997. Not only will an elite field of pacers set the tempo, but the athletes racing will also have the benefit of Wavelight technology, which uses lights on the inside of the track to show the pace of the world record in real time.

If Ingebrigtsen breaks the record, he will have succeeded where many other of the world’s most celebrated distance runners have failed.

Mo Farah, Eliud Kipchoge and Joshua Cheptegei are just some of the big name athletes to have attempted the distance yet failed to beat Komen’s mark, with the nearest time an 8:01.08 set by the great Ethiopian Haile Gebrselassie less than two months before Komen’s historic run.

Global Running Day: Top tips for newcomers

The first Wednesday of June is celebrated as Global Running Day by the New York Road Runners (NYRR). This year, the day will be celebrated on June 7. The day will be marked with events and programs highlighting the benefits and importance of running for our health. The theme for this year’s celebrations is “Embracing the Joy of Running.” The day serves as a global platform to promote the joy, benefits, and inclusivity of running.

Global Running Day serves as a universal platform that transcends experience levels, inviting both seasoned runners and beginners alike to embrace a more active way of life. It stands as a reminder that this day is not centered around competing in the sport, but rather emphasizes the numerous health benefits it offers to individuals and communities at large.

Today is Global Running Day, a worldwide celebration of running that encourages people to get moving, so there is no better time to grab your trainers and give the exercise a go.

Getting outside for a jog does more than just improve your physical health and help you maintain a healthy lifestyle - the sport has a whole host of great benefits.

Are you keen to take up running? Well, Richard Robinson, Senior Fitness Product Manager at Garmin, has shared a bunch of helpful tips to consider when trying out your new hobby.

Tailor your running plan

Running is a versatile sport that can be specifically tailored to each person. If you're just starting out, make sure you don't do too much too soon otherwise you could injure yourself.

"First and foremost, if you're new to running, it's crucial that you pace yourself and increase volume gradually to avoid injury. Remember, slow and steady wins the race," Richard says. "If you're a beginner or an intermediate runner, having a focused training plan that's built on science and adapts based on your goals and performance is vital."

Consider the weather

If you are running in the heat, you need to consider how this will impact you and your run. You will sweat more, which could cause dehydration. Richard recommends taking fluids with you on your run and wearing sunscreen and lightweight clothes. He also suggests wearing SPF-rated fabrics, mesh caps and polarised sunglasses.

Recovery

Rest days are crucial for runners because this time off can improve your training and prevent injuries.

"They give your body the much-needed time to recover, allowing your muscles to repair and get stronger, replenish your energy-levels and prepare to succeed in your next workout," Richard explains. "Failing to recover sufficiently will mean your performance long-term will be compromised. Understanding your body battery and knowing your recovery times is key to long-term success."

There are two different types of recovery - passive, where you have a day off from exercise completely, and active, where you do low-intensity exercise instead.

This year marks the 20th anniversary of the Garmin Forerunner watch, which can help you understand your body better to assist you in achieving your personal goals. It has everything you need to support you and your run this Global Running Day.

Top sprinter and African champion among latest Kenyans banned for doping

African 800 meters champion Jarinter Mwasya and World Under-20 3,000m silver medalist Zena Jemutai are among 20 athletes suspended by the Anti-Doping Agency of Kenya (ADAK) as the crisis in the country deepens.

Top sprinter Samuel Imeta is also among the list after allegedly testing positive for banned anabolic steroids in a meeting at the Nyayo National Stadium in Nairobi on February 24.

In that event in the 100m, he had clocked a surprising 9.94sec to finish second behind team-mate and African champion Ferdinand Omanyala.

World Athletics did not ratify the times in the race due to technical problems, but Imeta’s performance seemed to suggest Kenya had found another top sprinter after Omanyala.

It represented a major step up in form for Imeta, an officer in the Kenyan Army, after being knocked out in the semi-finals of the 100m at last year’s Commonwealth Games in Birmingham.

He was a part of the Kenyan 4x100m quartet that clocked a national record of 38.26 at the World Athletics Continental Tour Gold event in Botswana’s capital Gaborone, which qualified them for this year’s World Championships in Budapest.

That performance will be wiped out if Imeta is found guilty of doping.

The samples of the 26-year-old Mwasya, winner of the 800m at last year's African Championships in Saint Pierre in Mauritius, tested positive for several banned substances, including blood boosting drug erythropoietin.

Mwasya also competed for Kenya at last year's World Athletics Championships in Eugene and the Commonwealth Games, but failed to reach the final at either event.

Jemutai tested positive for the prohibited substance triamcinolone acetonide, a synthetic corticosteroid medication.

The 20-year-old had finished second at the 2021 World Athletics U20 Championships in Nairobi.

In March, she ran 31min 03sec for 10 kilometres to win the Villa de Laredo event in Spain. 

Others facing bans are Hannah Mwangi, winner of the 400m hurdles at the Kip Keino Classic, a World Athletics Continental Tour Gold meeting, and distance runner Agnes Mumbua, who finished first in the 15 kilometres du Puy en Velay in France in February.

The latest revelations again illustrate the depth of the doping problem in Kenya and casts doubts over the performances of other athletes from the country.

Last year, the country narrowly avoided a ban from international athletics after vowing to tackle the problem.

David Howman, chair of the Athletics Integrity Unit (AIU), claimed they are committed to working with Kenya to ensure that happens.

Last month, the AIU held a strategy meeting in Nairobi with ADAK and Athletics Kenya, while also running an online education seminar for athletes from the country.

Athletics Kenya have pledged to being committed to the war against doping and are working with the AIU to launch an operation involving criminal investigators and medical authorities to identify and prosecute anyone involved.

The Kenyan Government has also provided $5 million (£4 million/€4.6 million) worth of funding as part of the country's commitment to cracking down on drug cheats.

Three interval sessions to spice up your next trail run

Transitioning from roads to trails often demands that runners do some major downshifting, both physically and mentally. Negotiating uneven terrain and surprise obstacles like jutting rocks and tree roots requires a shift to a slower, more deliberate style of running that incorporates shorter strides, strategic foot placement and, depending on the course, a good bit of walking. Expectations must also be adjusted—notions of a “fast” per-kilometer pace will be vastly different on trails than on flat, paved surfaces.

But while the adventure of trail running generally plays out at a slower rhythm, there’s still a place for speedwork. Incorporating interval sessions can not only spice up your trail runs, but also help you transition into a more efficient runner.

Benefits of intervals

Intervals—alternating periods of high-intensity effort followed by recovery periods—can help runners increase their cardiovascular fitness and develop greater endurance. It can also stretch anaerobic capacity, of particular benefit to trail runners when tackling steep climbs and challenging terrain. By pushing runners out of their comfort zone, interval work can also help build mental stamina and focus, and further develop the stamina needed to cover difficult terrain and cope with periods of fatigue.

Try incorporating one of these three interval sessions into your weekly training routine. All have the makings of a challenging workout, but one may be better suited to the trails in your area, depending on the lay of the land.

Hill repeats

For those with access to a trail with a large, steep hill or incline, hill repeats offer a simple but strenuous workout and a challenging change of pace. For this workout, sprint uphill at maximum effort for 30 to 60 seconds, and either jog or walk back to the bottom. Do this for six to eight repetitions while focusing on maintaining good form.

Pyramid intervals

This workout is well suited to long, flat sections of trail, but can also be run on the road or track. Begin with a 400-meter sprint at a challenging pace, followed by a two-minute easy recovery jog. Up the distance of your next intervals to 800, 1,200 and 1,600 meters, with recovery jogs, and then work your way back down in 400-meter increments, finishing with the 400-meter interval.

Tabata intervals

These intense short-burst intervals are suited for straight, level stretches of trail. Run at maximum effort for 20 seconds, followed by a 10-second recovery jog, repeating for eight rounds.