Running News Daily

I used to run in pursuit of race results. Not for fitness. And certainly not for fun

First, I should clarify: I wasn't a pro. I wasn't even that fast. I just acted like I was, prioritizing my training over everything. The local trail racing scene in my hometown of Minneapolis was low-hanging fruit a decade ago, and I trained to win or podium at those races with joyless devotion.

I used to turn down invitations to run with a friend or a group if it meant I'd have to adjust a training plan written beforehand. When I did run with others, I'd frequently add mileage before or after. 

Once, after a short run at a friend's bachelor party, I dipped out the back to run pre-prescribed hill sprints, sneaking off to do them because explaining what I was doing would be awkward and skipping it would be unthinkable. (It turns out disappearing to run farther without warning was, in my friends' eyes, also a little weird.) 

I used to obsess over distance and vert. I don't just mean I wanted to hit daily and weekly goals - I mean I'd run around the trailhead parking lot to make sure I hit 20 miles on the dot. I mean I learned exactly how far over ".0" I needed to run to avoid the dreaded ".99" when I uploaded it. (On my Suunto, it was 0.02; my Apple Watch, 0.08; my Soleus, 0.23.) Once, when I uploaded a bike ride and it reported 4,999 feet of vert, I nearly threw my phone through the window.

At times, I could be a bit of a nightmare to run with. Once, a friend visiting from out of town wanted to run 5 miles. But I wanted to run 10, so I told him we were running 5, then took him on a 10-mile loop with no bailout points. (He started walking in protest near the end. I think we're still friends - he let me speak at his wedding a couple years later.) 

A different time, that same friend and I went camping on Minnesota's north shore with the intention of running up Eagle Mountain - the highest point in the state - the next day. But rain came through, our tent leaked, and we were soaked, shivering, and in no condition to run. I made him do it with me anyway. When we got to the top, it was completely socked in, the famous viewpoint covered by a white sheet of clouds. (Maybe that was a step too far - he didn't come to my wedding.) 

For several years, every step I ran, whether a workout or a recovery run, was in the pursuit of improvement. I may well have been on the road to disownment by my family and friends. But somewhere along the line, I snapped out of it. 

How?

Ironically, the single biggest thing that changed my outlook was moving to a mid-sized town backed by spectacular mountains that were rife with trails - perfect for extremely serious training, on paper. But it had the opposite effect. 

I moved there to work for a running shoe brand. You'd think living and breathing running all day, every day, would fuel my passion for it. You'd be wrong, though. The challenges got bigger - and my perspective widened with them. 

When I arrived in Santa Barbara, I pictured myself becoming a super-fit mountain athlete on the challenging trails that were, almost literally, out my back door. But I quickly found that, man, these trails are really challenging. I've written before about how difficult running in the Santa Ynez mountains can be. 

That dramatic terrain lent itself to epic days out with incredible views. The system of front- and backcountry trails made for some mouthwatering linkups. But it was all so steep. And slow-moving. And hot and sunny. (I'm a ginger from the Upper Midwest.) The conditions made recovery tougher, so it became overwhelming to try and hit mileage goals out there. It was normal to be out for four or five hours, tag a couple peaks, and have less than 20 miles to show for it. 

Rough going, if you're the sort of person who runs back and forth in front of your house to make sure you hit exact mileage. 

So I had a choice: I could use even more of my free time and energy to ensure I stuck to my old training ways. Or, I could loosen my grip. (Especially since I was nowhere near being a pro athlete.) In a rare moment of clarity, I realized - if I'm not having fun, what's the point? 

So I adapted. One weekend, I planned a run based not on mileage, but on tagging a summit.  The next weekend, I planned a two-summit run, then one with two plus a saddle for the most aesthetically-pleasing Strava map. The mileage wasn't always high, but these were long days out. I even initiated a three-man excursion to connect the front-country's three most prominent peaks in one go - and didn't get mad when we got off-course, bushwhacked through poison oak and came perilously close to running out of water. For nearly five hours of trouble? 15 well-earned miles. 

I embraced the adventure - the time on my feet, the vast emptiness of Los Padres National Forest, the definition of "epic" as something other than long and fast, and the very real sense of risk in the backcountry. I didn't quite learn to stop and smell the roses, but I learned to enjoy running with friends, especially when one of them had a wild idea about running slowly via headlamp at night, or linking point A to point B via the ridgeline, mileage be damned. 

If I'm not having fun, what's the point?

Some other stuff happened, too: That running shoe gig? Well, it was still a 9-to-5 desk job, which can put a damper on training. And it turned out when my job revolved around running, I wanted to use my free time to stay a little more well-rounded. 

I also got a little older. I got injured a little more than I used to. Hard efforts started to come in at a pace I'd once considered a recovery run. In the interest of running as long as possible, I dialed back my mileage. This happens to everyone, so it was nice that it coincided with a new outlook and a new playground, rather than precipitating an identity crisis.

In my hard-charging days, I loved seeing my times improve, and I loved winning on the rare occasion it happened. But I realized it's dangerous to depend on those things for happiness, or to be unwilling to redefine what "winning" and "improving" mean to you, because an injury or plain-old time means that eventually your raw speed will plateau, perhaps even regress. You can adjust your goals - some people stay motivated by age-group competition even when their PRs are behind them - or you can learn to enjoy running every day, rather than seeing running as a means to a worthy end. 

I don't fret over pace. I'm just happy to be out there. 

Our journeys for improvement never stop, but we can find things to improve other than how fast we've run a given distance. In my case, I improved my navigation skills, hydration and nutrition, and frequency of sunscreen reapplication. I also improved my mood. Maybe not as sexy as a 50-mile PR, but it's something to hang my hat on. 

I've traded a white-whale fixation on future results for day-to-day enjoyment. I think they're both noble in their own right, and I don't regret my old approach, but I know it wouldn't work for me now. These days, I try and enjoy the act of running, rather than exclusively enjoying "having run," as Brendan Leonard coined it.  

When I run now, I'll stop and put my hands on my hips at a cool overlook, like in all those marketing photos you see. I won't roll my eyes if someone wants to take a group photo. (Well, I will, but I won't verbally protest, too.) I'll pet all the very good dogs I encounter. I'll run with people when I'm invited to. I'll get coffee afterward, even if it means we cut a couple miles off for time constraints. I don't fret over pace. I'm just happy to be out there. 

I still sometimes run back and forth in front of my house to hit an even mileage, though. That's one habit you'll have to pry from my sticky, GU-covered fingers. 

Tokyo residents outraged after marathon runners urinate in sacred park

As all runners know, when you gotta go, you gotta go, but a recent video posted to the social media app TikTok has the residents of Tokyo up in arms after a group of marathon runners were seen urinating in a public sacred garden at Shinjuku Chuo Park during the 2023 Tokyo Marathon on March 5.In the video, you can see race officials waving to the runners to tell them to stop urinating in the gardens, but it clearly did not work. Residents of Tokyo were bothered by the behaviour and condemned the runners on social media, also putting the race organizers in question. The Tokyo Marathon organizers commented that they had noticed the matter and pointed out that there were 1,114 portable toilets set up for this year’s event, distributed from start to finish (650 at the start, 397 on the course and 67 at the finish).

The race also issued an apology, saying they would try to prevent such things from happening in the future.

The incident occurred at the start line, in front of the Tokyo Metropolitan Government Building, where a group of 20+ runners were seen urinating on the hedges of Shinjuku Chuo Park and throwing their discarded clothing in the bushes.

Comments on the video range from “Why do many foreigners feel the need to urinate everywhere… where are the restrooms? Were there enough?” and “No matter how you look at it, the race management screwed up.”

Another user also pointed out that urinating in public places in Japan is listed as a minor crime, and those who do it should be reported or charged. The race organization, which annually stages a major marathon for over 40,000 runners said they had notices and information signs around the course on where marathon runners could find bathrooms. After the event, race organizers said they cleaned up all parks on the Tokyo Marathon course, but many suspect that the damage had already been done.Many runners at the big marathons don’t want to stand in the porta-potty lineup for fear of missing the start, so they pull off to the side of the course after the start. 

At the 2019 NYC Marathon, Goodwill NYNJ, a partner to marathon host NYRR, was on hand to collect a whopping 122,760 pounds (55,683 kg) of clothing from the NYC startline in Staten Island, N.Y.–which works out to 2.26 pounds (just over 1 kg) per starter. Goodwill ended up distributing the clothing to a collection of its retail locations.

Implementing a collection of donation bins closer to the start line could be an approach the Tokyo Marathon could consider in 2024.

Walelegn wins again in Seoul

Ethiopia’s Amedework Walelegn was a comfortable winner of the Seoul International Marathon on Sunday (19), crossing the finish line of the World Athletics Platinum Label road race in a PB of 2:05:27.

It was his second victory in the Korean capital, having won there just four months ago in 2:06:59 at the JTBC Seoul Marathon. On this occasion, the 2020 world half marathon bronze medallist went much quicker in what was just the third marathon of his career.

He ran as part of a pack for most of the way, passing through 5km in 14:51 and 10km in 29:33 before reaching the half-way mark in about 1:02:30, putting them on course for a finishing time of about 2:05 – just outside the course record of 2:04:43 set last year by Mosinet Geremew.

The pace dropped slightly leading up to 30km, which was reached in 1:29:31 with eight men still in the lead pack. Walelegn then put in a bit of a surge and covered the next 5km segment in 14:34 – the quickest of the race. It was enough to break away from compatriots Shifera Tamru, Haftu Teklu and Olika Adugna Bikila, who formed a three-man chase pack.

With a seven-second lead at 35km and a 27-second lead at 40km, Walelegn continued to pull away from his opponents, and went on to cross the line in 2:05:27.

The three chasers broke up in the final two kilometres. Tamru – a former winner in Seoul (2019) and Daegu (2022) missed out on adding another Korean marathon victory to his collection, taking second place in 2:05:41. Teklu, who was contesting just the second marathon of his career, was third in 2:05:53, finishing comfortably ahead of Bikila (2:06:29).

Only the men’s race had been granted a World Athletics label. The women’s race, entirely a domestic field, was won by Jeong Da-Eun.

Obiri breaks event record, Kiplimo gets the better of Cheptegei in New York

Two-time world 5000m champion Hellen Obiri and world cross-country champion Jacob Kiplimo produced dominant performances at the United Airlines NYC Half on Sunday (19).

Obiri was locked in a duel with Ethiopia’s 2015 world silver medallist Senbere Teferi for much of the race, but broke away from the defending champion just before 15km to win in an event record of 1:07:21. Kiplimo, meanwhile, waited until just after 15km to make his move, and once he dropped Joshua Cheptegei he didn’t look back, going on to win in 1:01:31.

Obiri and Teferi made an early break from the rest of the field. By the time they reached 5km (15:50), they already had a 22-second margin over Diane van Es of the Netherlands, who led a small chase pack.

Teferi was tucked in right behind Obiri for a large part of the race with the Kenyan leading the duo through 10km (31:29). But as they started to approach the 15km marker, Teferi’s challenge began to fade. Obiri forged on ahead and crossed the line in 1:07:21 to take 14 seconds off the event record Teferi set last year.

Teferi had to settle for second place on this occasion, clocking 1:07:55. European cross-country champion Karoline Bjerkeli Grovdal came through for third place (1:09:53).

“I’m so grateful to have won this race,” said Obiri, the 2019 world cross-country champion. “There was a lot of wind, but I tried to push the pace after 15km.

“My mind was just on winning and not the time, because it is a hard course. I still wanted to run sub-70, so I’m happy to have done that and to have won today.”

Britain’s Chris Thompson was a surprise early leader of the men’s race, opening up a significant gap on the rest of the field in the first 5km, covered in 15:00. He just about held on to the lead until 10km (30:10), by which point the large chase pack was just a few strides behind.

Once Thompson had inevitably been reeled in, Morocco’s Zouhair Talbi led what was now a lead pack of about 15 runners. The group soon became strung out with Talbi leading at 15km (44:35), just ahead of Kiplimo and Cheptegei.

Just a minute or two later, Kiplimo – contesting his first race since winning the world cross-country title in Bathurst last month – finally took charge and started to pull away from Cheptegei and Talbi.

Over the course of the final five kilometres, Kiplimo opened up a gap of 38 seconds on two-time world 10,000m champion Cheptegei, winning in 1:01:31. Cheptegei was second in 1:02:09, finishing nine seconds ahead of Talbi.

“I’m very excited to win this race, my first half marathon of 2023,” said Kiplimo. “Even though it was cold, I did my best. For the past few months I have been preparing for cross-country, and that helped me a lot for this race.”

Kimutai and Yimer win the Barcelona Marathon and break the race records

Marius Kimutai, winner with 2.05.06, and Zeineba Yimer, winner with 2.19.44, managed this Sunday to improve the limits of the Barcelona circuit, placing the Zurich Marató de Barcelona among the fastest 42-kilometre races in Europe. Especially commendable is the Ethiopian's timer, below 2 hours and 20 minutes.

The race launched by the hares consolidated a pace, in the leading group of men, of less than three minutes per kilometer from the start on Avenida María Cristina, which guaranteed the breaking of the Ethiopian Yihuniligne Adane's record with 2.05.53, made in the last edition 2022.

The compact group of a dozen runners that led the test passed kilometer 30 (in 1.29.18) still grouped. From here the peloton stretched following the trail of the only hare still in the race and changes of pace followed, with the favourite, the Kenyan-born Turk Kaan Kigen Özbilen, trying to control the race when the last hare abandoned in the 31.

In 35, only a couple of athletes have been able to hold the pace imposed by Özbilen, the Moroccan Othmane El Goumri and the Bahraini of Kenyan origin Marius Kimutai. The podium seemed determined, but the order on the drawer was still to be determined.

The Turk gave in at minute 39 and El Goumri, second a couple of editions ago on this same circuit with 2.06.18, took advantage of his knowledge of the route to pick up the pace, seconded by Kimutai, sixth classified in the 2021 Barcelona Marathon and therefore as well as the Moroccan, who is also familiar with the blue-painted marathon track in the Catalan capital.

Kimutai waited for a definitive change of pace, just before facing Sepúlveda street and ended up winning alone with a new circuit record, 2.05.06, although he could not go below 2.05, which was the objective of the organization. El Goumri held on to second place and finished with a new Moroccan national record (2.05.12). Özbilen was the third on the podium, finishing in 2.05.37.

Very similar script in the women's race, passing the half marathon in 1.09, and with three Africans fighting for podium places in the final kilometers. The starting pace was already setting a new circuit record, this time by a much wider margin than that of the men.

Zeineba Yeimer finally managed to run under 2.20 and set a new women's record on the circuit, which lowers the previous record by more than three minutes and places it at an enviable 2.19. Second entered Selly Chepyego (2.20.03), and third and first European the Romanian Delvine Meringor (2.20.49).

Taiwan’s Wan Jin Shi Marathon concludes in wet conditions

World Athletics gives marathon gold-label designation for excellent course planning and execution

TAIPEI (Taiwan News) — More than 11,000 runners competed in the 2023 New Taipei City Wan Jin Shi (WJS) Marathon on Sunday (March 19), drawing 300 competitors from 33 countries.

The road race is Taiwan's first World Athletics certified “Gold Label” event, indicating that the running surface and route meet top-quality international conditions and the event is supervised by properly trained medical staff, per UDN.

The WJS Marathon was held in Wanli’s Emerald Bay with a series of warm-up activities before the 6:00 a.m. start. New Taipei City Mayor Hou You-yi (侯友宜) had the honor of firing the starter’s pistol and both domestic and foreign competitors took off on the 42-kilometer marathon race. Afterwards, a shorter 10km race also commenced

Later at a press conference, Hou said he was proud that the WJS Marathon became the first event in Taiwan to be certified with the “Gold Label” by World Athletics.

Previously, the group went under the name International Amateur Athletic Federation (IAAF) and is recognized as the main governing body for athletic competitions such as track and field, road running, cross-country racing, and marathons.

Hou added that approximately 11,000 runners participated in today's marathon. Among them, 300 runners came from 33 countries, such as Bahrain, Spain, Ethiopia, and Kenya. He was also proud that many marathoners wore clothing made from coffee grounds and PET bottles, which promoted his future vision for sustainability.

Race organizers are planning to apply for a special green certificate next year to make the road race more sustainable. This year, LED screens at the start and finish of the race replaced PVC signage, and even race result certification was provided electronically instead of being printed.

In the end, it was Kenyan athlete, Barnabas Kiptum, who won the race in 2:11:57 with the top Taiwan male finisher being Chiang Chieh-wen (蔣介文) who crossed the finish line in 2:23:06, per UDN.

As for the women's competition, it was won by Ethiopian Bekelech Gudeta Borecha in 2:29:25. The top Taiwan female finisher was Lisa Reis (雷理莎) in 2:46:24.

Tefera takes down Ingebrigtsen to retain world indoor 1500m title

When the Olympic champion met the world indoor champion, something was always going to give. In the end, as Jakob Ingebrigtsen and Samuel Tefera fought towards the line in the men’s 1500m final at the World Athletics Indoor Championships Belgrade 22 on Sunday (20), it was the Norwegian star who had no choice but to concede. 

Not that Ingebrigtsen ever gave up, the 21-year-old trying to summon something – anything – to repel the late charge of Tefera, but it was no use, with the 22-year-old Ethiopian taking gold in 3:32.77, Ingebrigtsen taking silver in 3:33.02, and Kenya’s Abel Kipsang the bronze in 3:33.36. 

Before the race, the head-to-head record between the big two was 11-0 in favour of Ingebrigtsen, but no one beats Samuel Tefera 12 times in a row, not when this is a distance at which he held the world indoor record at 3:31.04 for the past three years, until Ingebrigtsen broke it earlier this year with 3:30.60. 

That race in Lievin, France, in mid-February made the Norwegian the hot favourite for the title in Belgrade, and when the gun fired he adopted similar tactics to the Olympic final in Tokyo, or indeed most races on the circuit. 

He made sure it was fast. 

With Kipsang rocketing through the opening lap in 27.60, Ingebrigtsen waited until the second to hit the front, stringing the field out behind as he passed 400m in 55.81, 800m in 1:53.9 and 1200m in 2:51.16. 

But tracking him all the way, keeping his powder dry, was Tefera, the slightly more measured pace compared to the race in Lievin allowing him to sit in his slipstream into the final bend. Tefera then moved wide off the turn and emptied the tank to edge past his rival up the home straight, retaining his world indoor title with a championship record of 3:32.77. 

“The race was very tough, but I feel very happy now because I became the champion,” said Tefera, who said he had surgery on his achilles tendon last year, an injury picked up during the Tokyo Olympics. 

“I could not do many activities within the training but now I am completely fit,” he said. “I feel normal and I am ready for any kind of races and championships.”

Ingebrigtsen was gracious in defeat, not that he was too pleased about his silver.

“I came here to fight for the gold and it was a good fight,” he said. “I didn’t feel that great. Usually I feel a bit tired from 600 to 800 then it starts to loosen up but that didn’t happen tonight so I’m not 100 percent. Tefera was better than me tonight. I thought I was better than him, having run the record.”

Asked if he would do anything different if the race was run again, he said: “If I knew that I was completely s*** tonight, then of course I’d do a lot of things different, but I didn’t have any factors telling me that before the race.”

In third, Kipsang claimed the first global medal of his career, having been edged into fourth at the Olympics last year. Ethiopia’s Teddese Lemi finished fourth in 3:33.59, with Australia’s Ollie Hoare fifth and Britain’s Neil Gourley sixth.

The following day, on his return home after not feeling fully fit, Ingebrigtsen shared a photo of a positive Covid test on his social media and wrote: "Just arrived home in Sandnes, and decided to take a health check after a strange feeling last night. Leading up to the race, everything felt normal, with negative PCR test and several rapid tests. Bad timing but in some way unavoidable. Now it's all about recovering and getting back to training."

3-time champion Molly Huddle is ready for 2023 NYC Half

The United Airlines NYC Half came into Molly Huddle‘s life in 2014 and it was one of the key turning points in the now 38 year-old’s storied career.  Never a fan of cross country or indoor track, the 28-time national champion liked to de-camp from her Providence, R.I., home in the winter to put in her pre-season base miles in the warmth of Arizona.  The NYC Half, with its mid-March date, was the perfect race to close-out her winter training block.  Her long-time coach Ray Treacy, whom Huddle affectionately calls “The Guru,” gave his blessing and she signed-up for the 2014 race.  It would be her first-ever half-marathon.

With the temperature right at the freezing mark, Huddle ran the entire race with the leaders.  She went through the first 10-K in 33:01, and the second in a much faster 32:21 as the pace heated up.  Although too far behind eventual winner Sally Kipyego (1:08:31), she finished a close third to eventual 2014 Boston Marathon champion Buzunesh Deba, 1:08:59 to 1:09:04.

“It was good,” a shivering Huddle told Race Results Weekly’s Chris Lotsbom that day.  “I think I stuck my nose in it in the beginning and the distance got to me a little in the end, but it was definitely a fun experience. I definitely want to do another one.”

The rest, shall we say, is history.

For the next three years Huddle would repeat the same winter program, training in Arizona then coming to New York for the NYC Half before starting her track season*.  She won in 2015, 2016 and 2017, and in the 2016 race she set the still-standing USATF record for an all-women’s race: 1:07:41.  During her reign at the top, she beat top athletes like Sally Kipyego, Caroline Rotich, Des Linden, Aliphine Tuliamuk, Buzunesh Deba, Emily Sisson, Edna Kiplagat, Diane Nukuri, and Amy Cragg.  She also lowered her 10,000m personal best from 31:28.66 to an American record 30:13.17, a mark which would stand for more than six years until Alicia Monson broke it just 11 days ago at The Ten in San Juan Capistrano, Calif.  She also collected $65,500 in prize money from the event which is organized by New York Road Runners.

Huddle returns to the NYC Half for the first time in six years on Sunday, but she’s no longer focused on winning.  The race comes about 11 months after she, and husband Kurt Benninger, had their first child, daughter Josephine Valerie Benninger, whom Huddle calls “JoJo.”  Speaking to Race Results Weekly at a press event yesterday in Times Square, she reflected on her history with the race.

“The last time I did the Half was 2017, I think, so a long time,” said Huddle, wearing a warm hat and jacket on a cold, late-winter day.  “Great to be back.  Great to be running again seriously after having the baby in April.  So, this will be a good test.”

Huddle has been slowly building her fitness since giving birth to Josephine.  She first returned to racing last August at the low-key Bobby Doyle Summer Classic 5 Mile in Narragansett, R.I., –very close to her home– clocking 29:17.  Since then she has run in a series of local races in New England –a pair of 10-K’s, a 5-K cross country, and a half-marathon– to regain her racing chops.

Then, in January of this year, she ran the super-competitive Aramco Houston Half-Marathon and clocked a very good 1:10:01, a mark which qualified her for the 2024 USA Olympic Team Trials Marathon.  She went back to training, and the NYC Half should give her a good reading on her progress.

“I’m really happy to fit it back in the schedule,” said Huddle, who is still breastfeeding and will be pumping while she is in New York (Kurt is with Josephine at home in Providence).  “I feel like I’m having more baseline workouts now, less of a building phase and more back to normal.  I’ve had a few little injury problems last month, but I’m coming around.”

A well-traveled athlete, Huddle is sticking close to home for her races now.  New York is a three and one-half hour drive (or train ride) from Providence.

“I love racing within a drive distance of home now because of the baby, and this is an easier race for me to get to,” Huddle said.  “So that’s good.”

Sunday’s race has yet another purpose for Huddle.  It will kick-off her training for her next marathon, a distance that she hasn’t taken on since the 2020 Olympic Trials in Atlanta when she was forced to drop out with an injury.  Although she wasn’t at liberty to reveal which race it will be, she said that the timing of the NYC Half was perfect, just like it always was.

“So, I’m really focusing more on the roads now; it fits in really well with that plan now,” Huddle said.  She continued: “This is going to kick off a marathon build-up for me, so this will be a really good race to fit into my marathon block as we go forward the next two months.”

Senbere Teferi, the 5k world record holder, is among a group of African runners who form a strong women’s elite field at the Vienna City Marathon

Senbere Teferi, the 5k world record holder, is among a group of African runners who form a strong women’s elite field at the Vienna City Marathon. Austria’s major road running event will be staged for the 40th time and it could well be the women who produce the headlines at the jubilee edition on April 23rd.The current course record of 2:20:59 will be a target if weather conditions are suitable on the day. Organisers of the Vienna City Marathon, which is the only World Athletics Elite Label Road Race in Austria, expect to register around 35,000 entries for their event. This includes races at shorter distances staged parallel to the marathon. Registration for all races is still possible at: www.vienna-marathon.com

Teferi brings plenty of promising speed to the marathon. The 27-year-old Ethiopian clocked 14:29 in a 5k race in Herzogenaurach (Germany) in 2021. This time still stands as a world record in a women-only race. So far Teferi could not transform her speed to the marathon. However she is eager to change this in Vienna this spring. “It is my aim to smash my personal best and win the race,“ said Teferi, who will run her third marathon in the Austrian capital. Back in 2018 she ran her debut in Dubai in 2:24:11 and then she clocked 2:25:22 in Tokyo in 2020. However her half-marathon PB of 65:32 indicates that Teferi, who won silver medals at the World Cross Country Championships and in the 5,000m final of the World Championships in 2015, should be capable of running significantly quicker.  

Running a faster time is one thing, winning is another. The Vienna City Marathon will provide quite a challenge for her. There are four Kenyans in the women’s field who have run faster in the marathon than the Ethiopian. Visiline Jepkesho, Magdalyne Masai, Rebecca Tanui and Agnes Keino. They intend to add to Kenya’s Vienna win streak. In the past five editions of the VCM the women’s winner was Kenyan. A year ago Chepkirui broke the course record with a time of 2:20:59. 

Jepkesho is the fastest on the current women’s start list with a personal best of 2:21:37. The 33-year-old has plenty of experience in the marathon and will start a comeback in Vienna after giving birth to her two sons. She ran her PB when finishing fourth in Paris in 2017. Visiline Jepkesho has run four sub 2:23 marathons and took major victories in Rotterdam (2018) and Paris (2016). 

Magdalyne Masai is another athlete who recently came back from maternity leave and who has been successful before the break. In 2019 she took the Toronto Marathon with a personal best of 2:22:16. Little over a week ago the 29-year-old showed fine form, when she clocked a half marathon PB of 67:07 in the Rome Ostia race finishing third. 

Rebecca Tanui and Agnes Keino will travel to Vienna full of confidence, since both of them won their autumn marathon race with personal bests. Tanui triumphed in San Sebastián in 2:23:09 while Keino smashed the course record of the Munich Marathon with 2:23:26, leaving behind the former World Marathon Champion Mare Dibaba of Ethiopia. Keino then also won the Buri Ram Marathon in Thailand in January in 2:28:08, smashing another course record.

The Zurich Marató Barcelona returns for its 44 edition this weekend

More than 15,000 participants register for Barcelona, numbers grow by 50% compared to 2022 and international runners make up more than half.

The Zurich Marató Barcelona’s 44th edition will take place with 15,127 registered participants, recovering pre-pandemic numbers and growing by 5,000 runners compared to the previous edition.

This Sunday 19th of March, the Marató also returns to its large number of participants coming from all over the world. Runners of 119 different nationalities have chosen Barcelona to live the best possible experience in the 42.195 km distance, in a renovated circuit in 2018, monumental and fast at the same time, with the ideal climate to run with thousands of participants and a powerful civic atmosphere.

In this sense, the Councillor for Sports of the Barcelona City Council, David Escudé, has highlighted that “this is the Barcelona’s Marathon of the recovery of numbers. We are very happy because this year the overall participation of the Zurich Marató Barcelona has grown by 50% compared to 2022, exceeding 15,000 registrations. We have also doubled the international participation compared to last year’s edition and more than half of the runners (55%, 8,319 in total) come to our city from other countries. The female participation is again 25%, equalling the highest percentage in our history (3,781 women participants). Without a doubt, this will be the great running festival that we are all looking forward to, with the streets full of people cheering and enjoying this sporting event”.

On the other hand, the director of the race, Mauro Llorens, explains that “we have everything ready and we are looking forward to starting a great edition of the Zurich Marató Barcelona where, for the first time, we will be a Gold Label Marathon awarded by World Athletics. In Spain only Barcelona has this label and, in Europe, only three more marathons has it. This means having a great line-up of elite athletes and first class services for runners. We will be looking for the two circuit records to position ourselves as one of the fastest marathons in Europe”.

The new feature of this year’s edition is that World Athletics has awarded the Zurich Marató Barcelona with the Gold Label for 2023. This is a distinctive label awarded to an event when it guarantees a high competitive level, as well as quality and comfort for the popular runners (official refreshment points, physiotherapy and recovery services, etc.). This distinction, which represents a qualitative leap for the Marató, reinforces the city of Barcelona’s capacity to organise large-scale, international sporting events, making it the only marathon in Spain and one of only three in Europe (along with the Rotterdam Marathon and the Istanbul Marathon) to have this label.

In addition, the slogan of this edition is Run In The World’s Best City because Barcelona has been considered the best city in the world according to the Telegraph Travel 2022 ranking. The course of the Zurich Marató Barcelona is ideal to enjoy: it runs through the heart of a cosmopolitan city, which has the great modernist legacy of Antonio Gaudí or the Pla Cerdà and the Camp Nou, Plaza España, the Arc de Triomf, the Sagrada Familia, the Forum or the Seafront as some of its main tourist attractions to enjoy the Catalan capital uniquely, running on a fast and magical route.

A competitive group of athletes from East Africa, with up to seven athletes with a Gold label, will take the start 19th of March to try to run under 02:04h. In terms of personal bests, the Turkish athlete Kaan Kigen Özbilen, Kenya’s 5000m champion at the age of 20, with a record that already predicted a promising athletics career, stands out in the first place to win the Zurich Marató Barcelona 2023.

As is usual for most long-distance runners, Kigen moved up the distance to concentrate on the marathon. In 2015 he became a naturalised Turkish citizen and in 2016 he won the European Half Marathon runner-up medal and his first international medal with his new country. From this point on, Özbilen concentrated on marathon, running 02:06h in the Dubai Marathon and improving his personal best in Valencia, where he has participated in the last three editions: 02:04:16h in 2019, 02:08:50h in 2020 and 02:04:36h in 2022. In this 44th edition of the Zurich Marató Barcelona, he will be, a priori, the athlete to follow, as he will start the race as the theoretical favourite as he will start with the best time of all the participants.

Five athletes with records in 02:05h are, on paper, Kigen’s strongest rivals and the most qualified ones, as they are lower or very close to the current race record (02:05:53h), achieved by the Ethiopian Yihunilign Adane last year, starting with Joel Kemboi Kimurer (Gold athlete) with 02:05:19h at the Milan Marathon 2021. Likewise, with the experience of his 35 years and having run 11 marathons, Kenyan Kemboi Kimurer and his 02:05:19h in the Milan Marathon two years ago, is also among the favourites to win in Barcelona. Another Kenyan, Marius Kimutai, is also among the favourites. He has been competing for Bahrain for the past two years and knows the Catalan capital’s circuit well, where he finished sixth in 2021 (02:06:54h).

On the other hand, Ethiopia’s athlete Takele Bikila achieved his best time at the Seville Marathon (02:05:52h) last season in his tenth 42km race, and Eritrea’s Kibrom Ruesom at the Valencia Marathon 2020 (02:05:53h) in his second marathon attempt. Closing the list is Ethiopia’s runner Kelkile Woldaregay time of 02:05:56h at the Rotterdam Marathon, which dates back to 2018.

Kaan Kigen Özbilen: “I want to thank the organisation for inviting me to run in the best city in the world. Eliud Kipchogue is my mentor and teammate and he has wished me luck for Sunday. I am coming to Barcelona to set the course record”.

Marius Kimutai: “Sunday I will return to a circuit I already know with the aim of improving my personal best and setting a new record”.

Two-time finalist at the World Half Marathon Championships in Valencia 2018 and Gdynia 2020, Zeineba Yimer Worku (Gold Label) is the only female participant with a personal best under 2 hours and 20 minutes and is the favourite to break the women’s record set last year by Ethiopian Meseret Gebre Dekebo (02:23:11h). A time achieved twice, both times at the Valencia Marathon, finishing in 02:19:28h in 2019 and 02:19:54h the year after.

As a personal best and among the five Gold Label female athletes who will run on 19th of March in Barcelona, Yimer is the favourite among a group that also includes her compatriot, Ethiopia’s athlete Azmera Gebru Hagos, a cross-country runner who won bronze at the World Cross Country Championships in Punta Umbria in 2011, more than a decade ago. At the age of 23, Hagos made her debut at the 2018 Amsterdam Marathon, finishing in 02:23h and the following year, on the same circuit, she achieved what is, for the moment, her personal best (02:20:48h).

Zenebu Fikadu Jebesa (Gold Label) also repeats in Barcelona. The Ethiopian runner, third on the podium in the last edition of the Zurich Marató Barcelona (02:25:11h), will enjoy a new opportunity in a circuit she already knows. A fourth Ethiopian runner, Tsegaye Melesech, also returns to Barcelona after finishing second in 2017 (02:26:44h).

In terms of international experience, Kenya’s Selly Chepyego Kaptich (Gold Label) is a strong contender to face the Ethiopian trio of favourites. Kaptich is the U18 World 3000m champion and bronze medalist at the World Half Marathon in Copenhagen in 2014, as well as having finished third in another major event, the Berlin Marathon 2019, which she finished setting her personal best of 02:21:06h.

Among the European athletes, the participation of Delvine Relin Meringor, Kenyan until 2021 and Romanian since then, after her naturalisation by the European country, stands out. Meringor was a solid cross-country runner in her early days as an athlete. She made her debut at the 2021 Siena Marathon in 02:24:32h and won the Los Angeles Marathon a year ago (02:25:04h).

Selly Chepyego Kaptich: “I’m prepared for the weather conditions in Barcelona and I’m confident to beat the women’s record.”

Yomif Kejelcha very close to the 5 km world record in Lille

The Ethiopian, world record holder for the Indoor Mile, won this Sunday on the 5 km road to Lille, failing to one second (12'50 '') of the world record for the specialty (12'49 '' ).

Jean-Pierre Watelle is a world record hunter. He made it a specialty at the Liévin meeting which he organizes with the Hauts-de-France Athletics League, and which has become the best on the planet indoors. He seeks to do the same on the road. This Sunday, it happened very close.

On the 5 km international of Lille, the Ethiopian Yomif Kejelcha came to fail at a second of the world record of the specialty (12'49'' by Berihu Aregawi) by completing his effort in 12'50'' (2nd world performance history) ahead of Kenyan Reynold Kipkorir (13'04'') and Ethiopian Telahun Bekele (13'07''). Already the world record holder for the Indoor Mile (3'47''01), the double world champion in the 3,000m indoors almost added a line to his list.

In the same race, French international Djilali Bedrani, second in the French Cross Court Championships last week, took 11th place in 13'42'' just ahead of his compatriot Valentin Gondouin (13'43'').

Very fast, the course also made it possible to run quickly on the half-marathon and the 10 km. Over the 21.1 km, the Kenyan Patrick Mosin won in 59'31'' ahead of his compatriots Alfred Chelal Barkach (59'32'') and Somomom Kipchogue (59'37), while the Frenchman Étienne Daguinos took 5th place in 1h1'39''.

Among the women, three-time French cross country champion Manon Trapp took third place in 1h11'26'', behind Kenyan Emily Chebet (1st in 1h07'52'') and Ethiopian Addisie Andualem (2nd in 1h07'). 59'').

Finally, in the 10 km, the Kenyan Dorcas Kimeli (30'48) won, as did the (Ethiopian Gemechu Dida for men (27'12'').

Can’t Stand Black Coffee? Adding Milk May Decrease Inflammation.

A new study looks into the benefits of adding dairy to your morning cup of coffee

If your coffee ideal is one that includes a healthy dollop of milk, a recent study conducted by the University of Copenhagen may be of interest.

A team of researchers determined that the combination of milk and coffee – proteins and antioxidants – increases anti-inflammatory properties. Here’s a quick breakdown of the science:.

Polyphenols are compounds found in coffee (and other nutrient-dense foods) that lower blood pressure, reduce inflammation, and boost brain function. In the Copenhagen study, researchers examined the reaction between polyphenols in coffee beans and milk proteins.

They found that the two molecules bound together and became a powerhouse of inflammation defense. Therefore, the researchers concluded that drinking coffee with milk  has more anti-inflammatory benefits than sipping coffee alone. It’s important to note that the study concerns only milk and not creamer. No research has been conducted on the latter. 

Not a fan of dairy? There are other ways to increase the immune-boosting qualities of your morning cup.

Cinnamon

Try sprinkling 1/2 teaspoon cinnamon into your cup in the morning. This spice is packed with antioxidants, may help lower blood sugar levels, and even lower cancer risk. Make sure you’re using true cinnamon and not cinnamon sugar.

Nutmeg

A dash of nutmeg may help digestion, improve cognitive function, and, in some cases, relieve pain. Some studies suggest nutmeg may also improve sex drive.

Collagen Peptides

Collagen, whether it’s flavored or unflavored, mixes easily  into coffee and provides protein, vitamin C, zinc, biotin, and more. Collagen may improve skin and hair, relieve joint pain and boost muscle mass.

The 2023 Barkley Marathons Has Three Finishers

This week on the rough and rugged terrain of Tennessee's Frozen Head State Park, legends were born.

Amid cold, wet weather and little sleep, John Kelly, Aurelian Sanchez, Karel Sabbe, and Damian Hall put on quite a show this week at the dastardly and often cruel ultra-distance quagmire known as the Barkley Marathons in Wartburg, Tennessee. So did Jasmine Paris, even though she didn't last quite as long as her male counterparts in what was one the best and most exciting editions of this small, quirky, and extremely grueling race yet.

This year's race was the first time that four runners began the rarely-experienced fifth loop and only the second time three runners completed the course, which is roughly 130 miles in length and includes about 63,000 feet of elevation gain, within the 60-hour time cutoff.

Aurelian Sanchez was the first to finish the race, but not without encountering a bit of a challenge near the end after a day hiker removed one of the books, believing the race was over. The 32-year-old Frenchman thought he was doomed and returned to the yellow gate with the pages he had, only to find the book waiting for him at the finish. He tore out his page and got credit for completing the course in 58 hours, 23 minutes, and 12 seconds.

Next was John Kelly, the 38-year-old local runner from nearby Boone, North Carolina, who became a two-time finisher and only the third person to record more than one successful finish. He wound up back at the infamous yellow gate of the start/finish area about 19 minutes after Sanchez, in 58:42:23. He had been the most recent Barkley finisher back in 2017, which seems like a lifetime ago, given how COVID-19 seemed to change the scope of time.

"Call me the Benjamin button of Barkley," Kelly tweeted at one point on the last day of the race. "I'm reverse aging on course."

After that, a suspenseful hour went by in anticipation of Karl Sabbe. Finally, with less than seven minutes to spare, the 32-year-old Belgian dentist, who holds the Fastest Known Time on the Appalachian Trail, finally appeared with all the necessary pages to become the third and final finisher of the 2023 event in 59:53:33.

Hall, a Barkley "virgin" (as race director Gary Cantrell refers to participants) from the UK, started the fifth loop with 10 minutes to spare-marking the first time in the race's 36-year history that four runners were out on the final lap-but returned after 53 hours of sleep-deprived running with no pages, tapping out and calling it quits after getting lost for a long period of time.

Earlier in the event, the UK fell running champion Jasmin Paris became the second woman ever to start the fourth lap of the five-lap event in the event's history. She gave it a good go at becoming the first woman finisher, but ultimately timed out on the fourth loop when she returned with nine pages collected. She didn't finish, but she did set a new women's record after becoming only the second woman to start the fourth loop along with Sue Johnston's strong effort in 2001.

The event began on Tuesday, March 14, when about 40 intrepid runners headed out on the course to see if they could join the very exclusive finisher's club. Since the race's inception in 1986, only 18 of the roughly 1,000 runners who have attempted the Barkley Marathons have completed it.

Although Utah's Jared Campbell has finished it three times (2012, 2014, 2016), the only other runner with more than one finish, aside from Kelly, is Colorado's Brett Maune (2011, 2012).

Boulder-based Brian Metzler has run more than 75,000 miles in his life, competing in every distance from 50 meters to 100 miles, running the Rim-to-Rim-to-Rim run across the Grand Canyon and back several times, racing pack burros on many occasions and going up Colorado's Longs Peak 20 times. In 2018, he ran the Great Wall of China, completed the Leadman series and ran a 100K in South Korea. He is the founding editor of Trail Runner and the author of "Kicksology: The Hype, Science, Culture and Cool of Running Shoes."

Pennsylvania woman rips fast 40 miles for her 40th birthday

Some runners celebrate reaching a new age category by heading out for their new number in minutes or covering it in kilometres; Holly Benner of Macungie, Penn. took it to the next level, ripping a speedy 40-mile trail run to celebrate her becoming a quadragenarian. 

Benner covered 40 miles (64 kilometres) in just over five hours, averaging a pace of five minutes per kilometre.

Going in, Benner intended to cover 40 miles but had no particular time goal. “I just went with the flow,” she says. “I felt great at 20 kilometres and never looked back. It’s so cool to see what our bodies are capable of.”

Benner knew she wanted to spend her birthday doing something she loved, which is how running 40 birthday miles came into her mind. “It was so much fun—it’s cool to challenge yourself,” says Benner. “I didn’t do this to prove anything.”

Benner comes from an athletic background. She was the team captain of her NCAA collegiate swim team and went on to race triathlon at an elite level before taking up trail running in 2010. She has run ultra-trail races from 50K to eight hours, reaching the podium in her last two of three races.

In December, she hit her long-time goal of a sub-three-hour marathon at the 2022 California International Marathon, finishing in 2:53:55. Benner considers herself primarily a road marathoner, but intends to get more into ultra-trail racing eventually. “My immediate goal is sub-1:20 for the half and then attempt a sub-2:45 marathon in the fall,” she says.

“There’s a few 50K’s in Canada that I have my eye on,” she laughs.

When we asked Benner what she was most excited about in turning 40, like a true masters runner, she said, “the new age category.”

Cheptegei, Kiplimo To Renew Their Rivalry At United Airlines NYC Half

Standing in Times Square this morning, Jacob Kiplimo and Joshua Cheptegei looked like any other tourists visiting one of this city's most famous landmarks. Their hands thrust into their jacket pockets to ward off the late winter cold, the two Ugandans took in the sights while engaging in friendly conversation and taking a few selfies. Neither had ever been to New York City.

But on Sunday at the 16th edition of the United Airlines NYC Half, America's largest half-marathon with about 25,000 finishers, they will return to their more familiar roles as rivals. Kiplimo, 22, the reigning World Athletics half-marathon and cross country champion, and Cheptegei, 26, the reigning Olympic and World Athletics 10,000m champion, will face each other again just 29 days after the World Athletics Cross Country Championships in Bathurst, Australia. There --in hot, humid and windy conditions-- Kiplimo won the gold medal in a last-lap breakaway relegating Cheptegei, who was the event's reigning champion, to the bronze medal position. Both are savoring the chance to race head to head again, but their rivalry is clearly a friendly one.

"I'm happy to be competing together with Joshua," said Kiplimo, the world record holder for the half-marathon, with a relaxed smile. He beat Cheptegei in 2020 World Athletics Half-Marathon Championships where he was the surprise gold medalist and Cheptegei finished fourth in his first and only half-marathon. He added: "On Sunday we're going to try our best, I'm going to try my best."

Cheptegei said, "absolutely, yes," when asked if he was motivated to race against Kiplimo. "I would really give everything to win," he told Race Results Weekly. "But you never know what goes in the race."

According to the respected statistics website Tilastopaja Oy, Cheptegei has a 6-0 record over Kiplimo in track races at 5000m and 10,000m. In the half-marathon, Kiplimo won in their only meeting, and at the World Athletics Cross Country Championships they are tied 1-1. Cheptegei was the gold medalist in Aarhus, Denmark, in 2019 where Kiplimo took the silver.

But their biggest rival on Sunday just might be the course. When the race debuted as a summer event back in 2006, the course went from Engineers' Gate in Central Park to a stretch of the West Side Highway just north of Battery Park in lower Manhattan. Runners enjoyed a total elevation loss of 30 meters, and in the final 10 kilometers the athletes were often helped by a tailwind as the prevailing winds in New York City come from the north and west. But in 2018 New York Road Runners changed the course to encompass more of the city's residential neighborhoods, and it now goes from Prospect Park in Brooklyn to Central Park in Manhattan. The opening nine kilometers feature several significant hills, including a steep climb up the Manhattan Bridge where the runners cross from Brooklyn to Manhattan.

"I saw in the TV that some is a little bit tough," Kiplimo said of the course. He added: "I think it will be very difficult, but actually for me it's not so difficult because we'll just be running up and down. It's almost the same (as) World Cross."

Cheptegei, who has reached the point in his track career that he has begun thinking about his marathon debut, didn't seem too worried about the course and was already looking ahead to a possible run at the TCS New York City Marathon which also has a hilly course.

"They haven't told me so many things about the course," Cheptegei said. "They told me about the New York full marathon course, where the race is mostly decided, especially on the climb." He continued: "About Sunday, really excited to run my second half-marathon. I've really thought about it, and maybe in the future when I go to marathons maybe New York can be my final destination."

Both men said they had recovered well since their race in Bathurst, and Cheptegei said he had picked up some additional fitness.

"I think I had a lot of time to recover," he said. "I had to continue with my training because I was sure that I was actually going to be invited for the New York Half-Marathon. Everything has been going along well. My shape is actually better than cross country so I hope that I can run a good half-marathon."

NYRR is offering a $120,000 prize money purse for Sunday's race. Twenty-thousand dollars will be paid to the winners in the open male and female categories, while the wheelchair winners will receive $4,000. There is special prize money for NYRR members in the male, female and non-binary categories ($1500 for each category winner).

This year's United NYC Half comes three years after the 2020 race was abruptly cancelled at the outset of the pandemic. The 2021 edition of the race was also cancelled, and in 2022 the race was held at nearly full capacity with 22,335 finishers recorded. NYRR's new president and CEO, Rob Simmelkjaer, was clearly excited to oversee his first major event since becoming the organization's head in December, 2022.

"We can't wait to welcome 25,000 runners to the starting line," said Rob Simmelkjaer, who pronounces his last name SIM-el-care. He continued: "People are running more now than ever before."

The 2023 United Airlines NYC Half will be broadcast locally by WABC-TV channel 7 as part of their Sunday morning news broadcast. The pro races, which begin at 7:00 a.m. local time, can be streamed on both the NYRR's Facebook (https://twitter.com/nyrr) and Twitter (https://twitter.com/nyrr) pages, and will also be available via the ESPN app and the WABC website (https://abc7ny.com/)

Ethiopians poised to dominate Rome Marathon

The Acea Run Rome The Marathon has proved a happy hunting ground in recent years for athletes from the east African nation

Winners of the Rome Marathon in the past include Emile Puttemans of Belgium, Bernie Ford from Britain and Stefano Baldini of Italy. But Ethiopia has dominated in recent years and the east African nation will be tough to beat again in the 2023 event on Sunday (March 19).

Six of the last nine men’s winners and seven of the last eight women’s champions in Rome have come from Ethiopia and runners from that country lead the entries this weekend too.

Fikre Bekele will attempt to defend his men’s title whereas fellow Ethiopian Zinash Debebe Getachew leads the women’s line-up.

Bekele ran a course record of 2:06:48 last year in the Italian capital but has since improved his best to 2:06:16 when he won the Linz Marathon in October.

Also expected to be at the front of the 15,000-strong field are Berhanu Heye and Alemu Gemechu of Ethiopia along with Nicodemus Kimutai of Kenya. Look out too for reigning Dublin Marathon champion Taoufik Allam of Morocco.

Women’s favorite Getachew has a best of 2:27:15 but will be challenged by Brenda Kiprono of Kenya, plus Mulugojam Ambi and Amid Fozya Jemal of Ethiopia.

The women’s course record is held by Alemu Megertu with 2:22:52.

Italian interest, meanwhile, includes Nekagenet Crippa (the older brother of European 10,000m champion Yeman), Stefano La Rosa and Giorgio Calcaterra. The latter, who is now aged 51, is known as the ‘king of Rome’ as he first ran the Rome Marathon 20 years ago and has completed 330 marathons during his life, won the world 100km title three times and has notched up 12 consecutive victories in the famous 100km del Passatore ultra-marathon.

A little further down the field, all eyes will be on Ermias Ayele, a former race director of the Great Ethiopian Run who is aiming to complete the 26.2 miles barefoot in memory of the great Abebe Bikila, who stormed to Olympic glory on the streets of Rome in 1960.

“Abebe Bikila laid the foundation for the success of not only Ethiopian athletes, but Africans in general as he was the first black to win a gold medal in the Olympic Games,” he says. “However, I have always felt that he did not get the recognition he deserved. Moreover, his story always inspired me and that’s why I am planning to emulate him in the same place and the same way, where he made history and pay tribute to all he’s done for athletics and Ethiopia.”

Kenyan runners Kiprotich Noah Kigen and Margaret Njugna winners of Jerusalem Marathon

Over 40,000 people took part in the 12th annual Jerusalem Winner Marathon on Friday, with Kenyan runners Kiprotich Noah Kigen and Margaret Njugna emerging as the winners with a time of 2:18:13 and 2:52:44 respectively.

Second place for the men were Spain's Chakib Achgar Iatrache with 2:25:45 and Israel's Gamber Melakmo with a time of 2:28:30. 

For the women, second place went to Russia's Elena Tolstykh with a time of 2:55:31, followed by Israel's Noa Berkman with 2:59:12.

The winners won a prize of $3,750; the second place won $2,500; and the third place won $1,250.

The Jerusalem marathon, sponsored by Toto-Winner, is headed by the Jerusalem Municipality in cooperation with the Jerusalem Development Authority, with the support and assistance of the Culture and Sport Ministry and the Tourism Ministry. 

Galen Rupp enters Sunday’s NYC Half, his first race in four months

Galen Rupp enters Sunday’s NYC Half, his first race in four months, coming off what he called “a pretty rough” 2022.

The two-time Olympic medalist competed four times with two DNFs in the Big Apple (NYC Half and New York City Marathon) and, in the road events he did finish, results of seventh and 19th, all surrounded by neck and back pain.

Rupp’s New York City Marathon debut on Nov. 6 was his most recent race. His back began really bothering him after 10 miles. He dropped out around the 22nd mile after it “completely locked up.”

“Obviously, the marathon left a little bit of a sour taste in my mouth,” Rupp said by phone last week. “Even the half last year in New York was a little bit of a disaster. So, definitely wanted to go back, and I thought that a half marathon would be a good distance for where I’m at right now to kind of test myself and see where I’m at.”

Rupp, a 36-year-old from Oregon, has taken it slow over the last few months. He didn’t run for the first two or three weeks after the five-borough marathon. By late December, he was back to a reduced but “decent volume” of miles, training remotely from Arizona-based coach Mike Smith.

He said he has been pain-free for two months — “a huge blessing” — but his training load hasn’t been close to normal going into Sunday’s 13.1-mile race.

“I’m not expecting to be in top shape,” he said. “But I am hoping to be competitive here in the half coming up and keep building from here.”

Rupp had no plans for a spring marathon as of the interview, but he did not rule out a late entry. Recognizing a need for competition, he’s eyeing more shorter distances this spring and summer.

He said it’s possible he races on the track and in the 10,000m at the USA Track and Field Outdoor Championships in July. In his last track race, Rupp placed sixth in the Tokyo Olympic Trials 10,000m, having already made the team in the marathon.

He does expect to enter a marathon this fall, leading up to next February’s Olympic marathon trials, where the top three are in line to make the team for Paris. He can become the first man or woman to win three Olympic marathon trials since it became a one-event race in 1968.

Despite last year’s struggles, Rupp was still the fifth-fastest American male marathoner in 2022 from his 19th-place finish at the world championships. He ran 2:09:36, stopping four or five times in the last several miles after missing training time due to a herniated disk and pinched nerve in his back.

He is also the fastest American marathoner in this Olympic cycle by 101 seconds, courtesy of his runner-up in Chicago in October 2021 (2:06:35).

“I still feel like I could certainly PR and certainly run a lot faster than I have in a marathon,” said Rupp, the third-fastest American marathoner in history with a best of 2:06:07 from 2018. “I want to prove to myself, more than anything, that I can get back to the level that I was in and even exceed that level.”

Next year, Rupp will try to become the second U.S. male track and field athlete to compete in five Olympics, according to Olympedia.org. He believes he can continue beyond 2024.

“I know a lot of people talk about being older, but this is really the first time I’ve been hurt significantly for an extended period of time,” he said. “I believe, deep down in the core of my being, my heart of hearts, that I still have a lot left to give in the marathon.”

Katelyn Tuohy adds two more NCAA titles to her resume

American collegiate track star Katelyn Tuohy added another couple of accolades to her resume over the weekend as she won the 3,000m and 5,000m at the NCAA Indoor Championships in Albuquerque, N.M. This brings her overall tally of NCAA titles to four, and she is only in her third year at North Carolina State University. 

Two more championships 

Tuohy’s two previous collegiate crowns both came in 2022, first in the outdoor 5,000m last June and then in November at the NCAA Cross Country Championship. With her wins in New Mexico, she has now won the last four NCAA national championship races that she has entered. 

She kicked off her 2023 NCAA Indoor Championships campaign in the 5,000m, which took place on March 10. Tuohy took the win in 16:09.65, beating a pair of athletes from the University of Alabama by two seconds. She didn’t get too much rest ahead of her next run, as the women’s 3,000m was set for the following day. Despite the hard effort she put in the day before in the 5,000m, Tuohy cruised to the win in 9:10.07, three seconds in front of second place. 

Living up to expectations 

Tuohy had a remarkable career as a high school athlete, and after winning three straight cross-country national championships from 2017 to 2019, her NCAA career was highly anticipated. For some athletes, that pressure would be too much; that has not been the case for Tuohy, who has met or exceeded expectations. 

In addition to her four NCAA titles, Tuohy has run three collegiate records since joining the NC State track team, with indoor PBs of 4:06.49 in the 1,500m, 4:24.26 in the mile and 8:35.20 over 3,000m. She ran each of them earlier this year, and she still has the outdoor track season to set more records and win more titles. 

Keira D’Amato withdraws from London Marathon After Knee Problem

Keira D’Amato has decided to skip the London Marathon, after inflammation in her left knee in January set her training for the April race back by a few weeks.

D’Amato, 38, said in a phone call with Runner’s World that she tweaked her knee and instead of trying to run through it, she decided to take a couple of days off. Those days turned into a couple of weeks, long enough she would have had to rush her London buildup.

She’s done marathons off of shorter training cycles, including twice last year. She ran the New York City Marathon in November just six weeks after the Berlin Marathon. In New York, she ran 2:31:31—after running 2:21:48 Berlin.

She was also a last-minute replacement for Molly Seidel at the 2022 World Championships in July in Eugene, Oregon. D’Amato finished eighth in 2:23:34, despite being named to U.S. team less than three weeks earlier.

Having done those rushed marathons, D’Amato said, “I want to make sure my next one is totally right.”

She had X-rays and an MRI on her knee—both were negative. She then spent a few days at the Olympic Training Center in Colorado Springs, where she had her form and balance evaluated to make sure nothing structural was contributing to her knee pain. The evaluations turned up nothing.

“I crossed my Ts and dotted my Is,” D’Amato said. “It was a little bit of freak thing.”

She hopes her next marathon will be at the World Championships in August in Hungary. The team will be selected by a descending order time list for marathons run between December 1, 2021, and May 30, 2023. D’Amato has the second-fastest time on the list currently, 2:19:12, from her American record in January 2022 in Houston.

Emily Sisson, who is planning to run London, has the fastest time, 2:18:29. She broke D’Amato’s record in October in Chicago. The idea of a head-to-head matchup between the country’s two fastest marathoners in London had fans excited.

D’Amato, however, is looking forward. She is beginning her build now for August, and she hopes if it goes well, she’ll be racing at shorter distances on the roads through the spring and summer. She feels she has more great marathon performances in her.

Ruth Chepngetich earns second straight $250K payday at Nagoya Marathon

Kenya’s Ruth Chepngetich won the Nagoya Women’s Marathon in Japan on Sunday, defending the title she first claimed in 2022. The Nagoya Women’s Marathon is currently the highest-paying marathon in the world, and with her win, Chepngetich took home US$250,000 (C$344,000) for the second year in a row.

For a sport in which athlete paydays are routinely dwarfed by those in major markets like the NBA, MLB and more top leagues, Chepngetich has managed to take home a pair of massive cheques at the same race in back to back years. 

Chepngetich has had an amazing professional career already, and at just 28, she likely has many years left to add to her resume. She has run to many noteworthy results in her time as a pro, including two Chicago Marathon titles (in 2021 and 2022), a third-place finish at the 2020 London Marathon and the 2019 marathon world championship crown.

With her long list of impressive runs, she has secured multiple big paydays, including the two US$250,000 cheques in Nagoya over the past year and a pair of US$100,000 wins, thanks to her two Chicago Marathon titles. In the last year alone, Chepngetich has won US$600,000, solely from her Nagoya and Chicago Marathon wins.

For context, the winner of the TCS Toronto Waterfront Marathon (one of Canada’s biggest and most highly contested road races) takes home C$25,000. That’s a nice amount, of course, but it is, amazingly, less than a tenth (accounting for the difference between USD and CAD) of Chepngetich’s total from Nagoya. 

This is not to say Chepngetich did not earn such a massive paycheque. In fact, it’s the complete opposite. Runners have spent decades watching athletes in other sports earn millions upon millions of dollars, and while the Nagoya Women’s Marathon prize purse is still incredibly tiny when compared to an NBA player’s salary, it’s extremely exciting to see a runner winning so much money from a single race. 

Lewa Safari Marathon back at full pace

The number of participants in this year’s 24th edition of Lewa Safari Marathon that is powered by Huawei Technologies Kenya and Safaricom PLC have been increased to 1400.

Lewa Wildlife Conservancy Chief executive officer, Mike Watson, disclosed Tuesday that participation in the event slated for June 24 at the Lewa Wildlife Conservancy, Meru County has reverted to the traditional field of 1,400 from 1,200.

Watson noted that this is after Covid-19 cases and restrictions eased with more people also expressing interest in being part of the noble venture.

Watson announced that registration for the event, whose theme is “Ditch the Desk, run in the Wild” starts at 8.30am Wednesday and will be offered on a first-come-first served basis.

Registration will open at lewasafarimarathon.co.ke.

It being a fundraising event for wildlife conservation in and community service, registration goes for Sh20,000 per participant at 42kilometre (full marathon) and 21km (half marathon), while children’s 5km race will attract a reduced entry charge of Sh3,000 from 3,500 each.

Participants registering as a group of 10 will have a discount of Sh 2,000 each. 

“This year’s event will be bigger and better considering that it will be held in person and not last year when it was staged in person and virtually,” said Watson.

”The pandemic has eased and people are keen to get out and back to nature.”

Watson was speaking during the media and sponsorship launch at Sarova Stanley where Safaricom PLC gave out a cheque of Sh10 million with Huawei Technologies Kenya handing a cheque of US$ 100,000 (Sh13 million).

Watson said an estimated US$ 240,000 (Sh 31.2 million) was raised from last year’s venture after the 2020 and 2021 editions were held virtually due to the outbreak of Covid-19.

An estimated US$ 200,000 (Sh22.6m) was raised from each of the two events in 2020 and 2021.

It was a significant drop considering that over US$ 360,000 (Sh36m) was realised from the 2019 event.

With an improvement being marked last year, Watson projected that this year’s initiative is likely to hit the US$500,000 (Sh65m) mark.

While all proceeds go directly to conservation efforts at Lewa Conservancy and Community empowerment projects, Watson said the marathon that has Olympic marathon champion Eliud Kipchoge as its ambassador, is regarded as a world class sporting event.

Safaricom PLC chief human resource officer, Paul Kasimu, said since inception in 2000, over US$ 9m has been raised for wildlife conservation and community projects around Lewa Conservancy.

"This no mean feat gives us confidence...it's not about money, but what the noble course stands for," said Kasimu, who echoed the late Nobel Prize winner Wangari Maathai's sentiments that nature is very unforgiving.

Huawei Technologies Kenya deputy chief executive officer, Sheng Kaifu said that environmental sustainability is a key pillar of Huawei’s sustainability strategy.

World Athletics to continue Ukraine Fund to support participation at World Championships

World Athletics is set to repeat its Ukraine Fund for another year to help the country's athletes prepare for the upcoming World Championships in Budapest.

The Fund was launched last year following the Russian invasion and resulted in more than $220,000 (£185,000/€205,000) being donated to more than 100 elite athletes.

"We pledge to repeat the World Athletics Ukraine Solidarity Fund to support Ukrainian athlete attendance at the World Athletics Championships Budapest 23 and other World Athletics Series events," read a World Athletics statement.

The announcement coincides with International Women's Day, which is being celebrated today, and comes as part of the governing body's drive to further its #WeGrowAthletics campaign.

Female athletes, including Olympic bronze medal-winning hurdler Anna Ryzhykova, made up 70 per cent of the Fund's beneficiaries.

The World Championships are scheduled to take place from August 19 to 27 later this year.

The Fund was created with contributions from the International Athletics Foundation and Diamond League members.

Ukraine has competed at every edition of the World Athletics Championships since 1993 and sits 18th on the overall medals table.

The country has amassed 11 gold, 14 silver, and 16 bronze medals.

If it was not for the scheme, Ryzhykova fears her career may have finished.

"You forget about your career, about your dreams and you think about how to survive and how to help your family and friends to survive, and the World Athletics Solidarity Fund really saved our athletes’ careers, and gave us a chance to fight for our country in our own way," she said to reporters from Fort Worth where she is currently living and training, as reported by Reuters.

"They're killing my friends, my friends' relatives, many of my friends go to war, also a number of athletes were killed by Russians.

"I can't even imagine how to be near the person who supports the war or keeps silent."

Global Athlete states that 343 facilities have been destroyed since the invasion while approximately 40,000 athletes are training abroad.

Can you train for a 10K in two weeks?

If you're running out of time for your upcoming spring race, here are some last-minute training tips.

That spring race you forgot you signed up for last fall is fast approaching, and we are here to tell you, don’t panic. Although it’s impossible to pack eight to 12 weeks of training into two, there are several things you can still do to help prepare.

You won’t make any significant physiological gains in two weeks, but it’s better to do something rather than nothing. It is still a good idea to run a few workouts at your goal race pace to develop an idea of what type of shape you’re in, so you don’t have to find out the hard way… on the course.

If you want to make the most of your two-week training plan, run three days a week, or every other day. Separate the two interval workouts with a long, slow run of 40 to 60 minutes. Keep the pace strictly conversational. You will also want to make sure you are not doing a workout the day before the race, so it might be smart to take a rest day. 

Two other things you can do to improve performance, outside of your run training, are getting lots of sleep and fuelling your body with the proper nutrients. Working on both will help your muscles feel rested and ready heading into each workout, and most importantly, the race.

Peter Mwaniki Njeru wins the 19th monthly KATA time trial clocking 29:36 for the 10000m in Thika Kenya today

Peter Mwaniki Njeru improved his February time by more than six seconds during Kenyan Athletics Training Academy 19th 10,000 metres time-trial as the monthly event moved to Thika Stadium on Wednesday.

Njeru clocked 29:36.2 improving his February 29:42.  He was followed closely by Nyahururu-based Joseph Mwangi who managed 29:59.1 while home-boy Zakaria Kirika finished 3rd in 30:37.1

In the 5,000m, Fredrick Kiprotich out ran Boniface Mungai to finished in 15:09.2 while the latter timed 15:15.6 with upcoming Levis Kuria came third in 15:32.8.

The next time-trial will take place on the Road and is slated for April 19 on the Ndaugo-Mang’u Road.

RESULTS

10,000 Metres  (Bib, age, time)

1.Peter Mwaniki       112            24          29:36.2

2. Joseph Mwangi     89             20           29:59.1

3. Zakariah Kirika      103            22           30:37.1

4. Peter Mburu         121            27            30:46.7

5. Raphael Gacheru  105           24            31:40.3

6. Evans Kiguru          117           27            32:04.1

7. Anthony Mukundi 119          35             32:42.2

8. Christopher Kamande 113   35            37:42.6

5,000metres

1. Fredrick Kiprotich     107        23          15:09.2

2. Boniface Mungai      111       25          15:15.6

3. Levis Kuria                 124       21           15:32.8

4. Eston Mugo              122        30           15:48.6

5. Alfred Kamande       123       25           16:17.7

6. Catherine Njihia       106       24            17:10.2

7. Paul Ng’ang’a            120      42            17:12.8

8. Peter Mukundi          90        25            17:53.7

9. Caren Chepkemoi     93        19            19:11.6

10. Amos Chirchir         110      23            20:30.0

11. Joseph Wanjiru       109      34            20:22.8

12. Hannah Njeri            84       23            22:27.6

13. Virginia Wanjiru      125      21            24:08.9

14. S. Suryawanshi        127      31            27:58.6    

Vienna City Marathon's strong women's field set for April 23rd

Women’s field includes 5k world record holder Senbere Teferi

Senbere Teferi, the 5k world record holder, is among a group of African runners who form a strong women’s elite field at the Vienna City Marathon. Austria’s major road running event will be staged for the 40th time and it could well be the women who produce the headlines at the jubilee edition on 23rd April.

The current course record of 2:20:59 will be a target if weather conditions are suitable on the day. Organisers of the Vienna City Marathon, which is the only World Athletics Elite Label Road Race in Austria, expect to register around 35,000 entries for their event. This includes races at shorter distances staged parallel to the marathon. Registration for all races is still possible at: www.vienna-marathon.com

Senbere Teferi brings plenty of promising speed to the marathon. The 27 year-old Ethiopian clocked 14:29 in a 5k race in Herzogenaurach (Germany) in 2021. This time still stands as a world record in a women only race. So far Senbere Teferi could not transform her exciting speed to the marathon.

However she is eager to change this in Vienna this spring. “It is my aim to smash my personal best and win the race,“ said Senbere Teferi, who will run her third marathon in the Austrian capital. Back in 2018 she ran her debut in Dubai in 2:24:11 and then she clocked 2:25:22 in Tokyo in 2020. However her half marathon PB of 65:32 indicates that Senbere Teferi, who won silver medals at the World Cross Country Championships and in the 5,000 m final of the World Championships in 2015, should be capable of running significantly quicker.

Running a faster time is one thing, winning is another. The Vienna City Marathon will provide quite a challenge for Senbere Teferi. There are four Kenyans in the women’s field who have run faster in the marathon than the Ethiopian. Visiline Jepkesho, Magdalyne Masai, Rebecca Tanui and Agnes Keino intend to add to Kenya’s Vienna win streak. In the past five editions of the VCM the women’s winner was always a Kenyan. A year ago Vibian Chepkirui broke the course record with a time of 2:20:59.

Visiline Jepkesho is the fastest on the current women’s start list with a personal best of 2:21:37. The 33 year-old has plenty of experience in the marathon and will start a comeback in Vienna after giving birth to her two sons. She ran her PB when finishing fourth in Paris in 2017. Visiline Jepkesho has run four sub 2:23 marathons and took major victories in Rotterdam (2018) and Paris (2016).

Magdalyne Masai is another athlete who recently came back from maternity leave and who has been successful before the break. In 2019 she took the Toronto Marathon with a personal best of 2:22:16. Little over a week ago the 29 year-old showed fine form, when she clocked a half marathon PB of 67:07 in the Rome Ostia race finishing third.

Rebecca Tanui and Agnes Keino will travel to Vienna full of confidence, since both of them won their autumn marathon race with personal bests. Tanui triumphed in San Sebastián in 2:23:09 while Keino smashed the course record of the Munich Marathon with 2:23:26, leaving behind the former World Marathon Champion Mare Dibaba of Ethiopia. Keino then also won the Buri Ram Marathon in Thailand in January in 2:28:08, smashing another course record.

French runner stops to eat a crepe before winning race

The European 5K record holder, Jimmy Gressier, decided to grab some late-race nutrition at the French Cross Country Championships.

Jimmy Gressier took the win in the senior men’s race at the French Cross Country Championships in Carhaix, France, on Sunday, slowing just before the finish to grab a crepe from a spectator on the sidelines. He then proceeded to break the tape while chowing down on his unexpected snack. Gressier has become pretty well known for this type of late-race antics, and his quirky finish-line celebration on Sunday was one of several that the world has seen throughout his career. 

A golden crepe 

In a video clip of Gressier’s win, it’s unclear whether he had planned to grab this crepe all along, or if it was a spur-of-the-moment decision. (Hopefully that was a friend who offered him the crepe, because otherwise that’s just sort of gross.) He had a lead of a few seconds and looked as though he was moving to give the crowd of spectators some high fives, but instead, he made contact with one person and came away with a crepe.

After that, Gressier took one look back, apparently decided that he had enough of a lead and slowed down to enjoy his snack and cruise into the finish line. After crossing the line, he held the crepe up in celebration before turning back to congratulate second-place finisher Markus Georger. Perhaps the funniest moment in all of this came when Gressier offered Georger and third-place runner Fabien Palcau bites of the crepe. Georger politely declined, but Palcau took Gressier up on the strange show of sportsmanship and had a bite. 

Nothing new

This may be the oddest thing that Gressier has done at a finish line so far in his career, but it’s not the first time he’s put on a show in the final metres of a race. At the 2018 European Cross Country Championships, he face-planted at the line, falling into the tape to take the win. In 2019, once again at the European Cross Championships, he did his best impression of a race walker in the closing metres of the run.

At the 2021 French Cross Country Championships, Gressier had what he thought was a healthy lead in the final couple hundred metres, so he slowed to celebrate with the spectators and an event mascot. After a few moments of this premature celebration, Gressier looked back to find that his competitors were much closer than he had anticipated, so he picked up the pace once more to lock up the win.  

Gressier’s career

At 25, Gressier is still quite young, but he has amassed several big accomplishments in his time as an elite runner. From 2017 to 2019, he won U23 gold in three straight  European Cross Country Championships, and he added two more U23 European titles in 2019 in the 5,000m and 10,000m.

He is the French record holder in the 10K with a PB of 27:33 and he owns the European 5K record of 13:12 (he ran both of those results in February). He is undoubtedly one of the best runners France has ever produced, and it looks like he’s only going to continue to add to his already impressive resume, which means we’ll likely get to see many more strange and funny celebrations from him in the years to come. 

Kara Goucher accuses Alberto Salazar of sexual assault in new memoir

Two-time U.S. Olympian and 2007 world championship silver medallist Kara Goucher alleges in her new book The Longest Race, published Tuesday, that she is the woman behind the sexual assault allegations against Alberto Salazar that resulted in his lifetime coaching ban by the U.S. Center for SafeSport in 2021.

In 2004, Goucher became the first woman to join the Nike-sponsored Oregon Project, led by Salazar, after a storied collegiate career at the University of Colorado, which saw her win three individual NCAA championships (two in track and once in cross country). In her book, she says she wanted to go to the Olympics, and that Salazar said he would help her get there.

Salazar was one of the best marathoners in the world in the early 1980s, winning the New York City Marathon three times and Boston once. He also set the American record over the 5,000m and 10,000m on the track in 1982. 

Goucher reveals that she was impressed by how personable he was, and his knowledge of the sport. “Salazar went above and beyond for his athletes,” Goucher told ABC News in an interview. “He was giving personal massages to his athletes, something I’ve never seen before […] I just thought it was normal.”

The 44-year-old retired runner, who was in her late 20s at the time, recalls Salazar touching her inappropriately during a massage at a hotel in Rieti, Italy. “It felt wrong,” Goucher expressed. “I didn’t tell anyone at the time.”

Goucher claims the same scenario happened again while the two were in Lisbon, competing at the 2009 Lisbon Half Marathon. 

She ended up leaving the NOP in 2011 and did not talk about the alleged assault until she was questioned by lawyers on doping allegations against Salazar as part of a U.S. Anti-Doping Agency (USADA) probe in 2017.

In 2019, Salazar was suspended for four years by USADA for doping violations. And in 2021, the famed coach was banned for life by U.S. SafeSport for sexual misconduct. The U.S. Center for SafeSport is an independent not-for-profit that reviews allegations of sexual misconduct and can impose sanctions.

In the book, Goucher says she testified about the alleged touching in front of a U.S. Safe Sport panel and confirmed that her allegations were used as the basis for Salazar’s lifetime ban.

Salazar told ABC News in a statement that any claim made against him for sexual assault is categorically untrue. “I have never sexually assaulted Mrs. Goucher and never would have done so. The accusation is deeply hurtful, abhorrent and contrary to my fundamental beliefs as a husband, father and Catholic.”

Goucher said she is appreciative of Salazar’s guidance, but at the end of the day, “he should not be coaching.”

Her book The Longest Race was released on March 14.

Kenyan Cybrian Kotut, the defending champion and course record holder, will return to the Haspa Marathon Hamburg on April 23

A year ago the Kenyan took the Hamburg title with a 2:04:47 performance and smashed the course record set by Eliud Kipchoge back in 2013. Kotut will face a very strong field and will need to be at his best to have a chance of a second triumph at Germany’s biggest spring marathon. With a personal best of 2:03:16 Ethiopia’s Mule Wasihun is the fastest runner entered in the event. Online registration for the 37th edition of the Haspa Marathon Hamburg is still possible at: www.haspa-marathon-hamburg.de

“A year after Kotut’s course record performance organisers can again hope for a fast race and possibly a record. A number of world-class athletes have opted to run their spring marathon in Hamburg which shows the recognition our race receives as a major international marathon,“ said chief organiser Frank Thaleiser.

Kotut, who is a younger brother of former multiple London and New York Marathon winner Martin Lee, clocked his personal best when winning Hamburg in 2022. Since then he only ran one more race, finishing with a fast time of 2:05:15 for sixth place in Amsterdam. The Kenyan is fully focussing on the Haspa Marathon Hamburg again. However with his PB of 2:04:47 the 30 year-old is not the fastest runner in the field. Instead Mule Wasihun heads the entry list. In a memorable race at the London Marathon 2019 the Ethiopian ran 2:03:16 finishing third behind Eliud Kipchoge and fellow-countryman Mosinet Geremew. With this PB 29 year-old Wasihun still is among the 15 fastest marathon runners ever. The Ethiopian has not raced internationally recently and will hope to come back with a strong performance in Hamburg.

Geoffrey Kirui is another prominent marathon runner, who will race in Hamburg for the first time. The Kenyan took the World Championships’ marathon title in London in 2017 after winning Boston in the spring. Kirui then was second and fifth in Boston in 2018 and 2019 respectively. While he could not reach those highs since the disruption caused by the pandemic, at the age of 30 he should still be capable of producing very good marathon results. Hamburg could be the place for Geoffrey Kirui to finally improve his PB of 2:06:27 from 2016. 

Last year debutant Stephen Kissa finished just a second behind Cybrian Kotut and clocked an Ugandan record with 2:04:48. This time there is another debutant in the field who could potentially start his marathon career with a bang: Muktar Edris will run his first marathon in Hamburg on 23rd April. The 29 year-old Ethiopian is the 5,000 m World Champion from 2017 and 2019. He has already shown his great potential on the road, when he clocked a world-class time of 58:40 at the Valencia half marathon in 2021. 

With regard to achieving top finishing places the Haspa Marathon Hamburg will be a tough challenge for Germany’s European Marathon Champion: Richard Ringer, whose start had already been announced back in December, should however be able to improve his PB of 2:08:49. 

Five ways to hit a PB at your next race

Everyone wants to run a personal best (PB) in any race they enter, but it obviously takes some work to do it. You’re not going to walk up to the start line with next to no training under your belt and cruise to the finish faster than you ever have before. There’s more you can do to increase your odds of hitting a PB than just training, though, and it’s all pretty simple. Here are five things you can do in the build to your next race to put yourself in the best position to run a PB. 

1.- Nail your nutrition  

You need to make sure that what you’re eating and drinking works well for you. If you’re running a shorter race that doesn’t require mid-run nutrition, you’ll just have to focus on your pre-race calories, but if you’re running anything longer than a 10K, you’ll want to at least consider carrying something to eat along the way.

The key with race-day nutrition is to practise. When you’re getting up for an early training run, set your alarm a bit earlier so you can make breakfast and figure out what foods work for you. It’s the same with mid-race nutrition in endurance races (e.g., the half-marathon or marathon)—test different options out during training runs to figure out what works best for you. For example, do you prefer gels, chews, beans or sports drinks, and which flavours? 

2.- Find the right gear 

Just as with nutrition, you need to go through some trial and error with your running gear to determine which shoes, shorts, shirt and shoes you plan to wear on race day. If you don’t test anything out and decide to throw together a random race outfit the morning of the run, you could set yourself up for blistering or chafing, which is never fun. Train in the gear you want to wear on race day, because it’s way better to chafe now, when you can turn around and run home to change, than when you’re in the middle of a race.

3.- Get loads of sleep 

As a runner, you’re hopefully getting solid, regular sleep already, but as your race gets closer, sleep becomes more and more important. Showing up to your race tired will not end well, and the best way to prevent that is to make sleep your priority (and that means habitually going to bed early enough that you wake up spontaneously by the time you need to be up to go to work, or out for your training run). It can be tempting to sacrifice sleep to fit in training sessions, and everyone is occasionally guilty of watching a little too much TV instead of heading to bed at a reasonable hour, but try your hardest to stick to your bedtime. If you get enough sleep, you’ll set yourself up for a great day of racing. (And if you’re too nervous to sleep much the night before the race, at least you won’t be compounding a pre-existing problem.)

4.- Take rest days 

We know it can be difficult to sit around and do nothing on rest days. You feel like you’re wasting a perfectly good opportunity to train, right? Well, even if it’s a beautiful day and your brain is screaming at you to lace up your shoes and head out for a run, you need to take it easy. Observing rest days is completely necessary, as it gives your body the chance to recover from your training. If you don’t recover well, you could get hurt, and that will ruin any hopes you have of running a PB in your next race.  

5.- Nothing new on race day

Just like the nutrition and gear points, you need to stick with what you know when race day comes around. Your friend may offer you a gel they swear by, but if you’ve never tried it before, don’t test it out on race day. Someone gave you a new pair of shorts the night before the race? That’s great, but you’re going to have to wait to wear them. Even your warmup should be the same one that you always do. Never do anything new on race day, because the risk that it could ruin your run far outweighs any potential benefits it could offer. 

Japanese woman, 64, runs three sub 3:05 marathons in two weeks

Sixty-four-year-old marathoner Mariko Yugeta is already a huge celebrity in the Japanese running community, and she continues to prove that age is just a number. On Sunday at the Nagoya Women’s Marathon in Nagoya, Japan, Yugeta accomplished another memorable feat, running three sub-3:05 marathons at three different races in a span of 14 days.

On Feb. 26, Yugeta kicked things off at the Himeji Castle Marathon, where she ran 3:04:57 (winning her 60-64 age category). The following week, Yugeta won her age category for the fourth consecutive year at the 2023 Tokyo Marathon, posting a time of 3:04:18. Seven days later in Nagoya on March 12, she posted another sub-3:05 time, in 3:04:30, winning her age category once again.

Yugeta is the first 60+ woman to break three hours for a marathon, holding the women’s 60-64 world record of 2:52:13 from the 2021 Osaka Marathon. Since her world record run, she has dipped under the three-hour mark four times.

Last year, Yugeta ran both Tokyo and Nagoya within seven days (both under 3:05) in preparation for the Boston Marathon, where she hoped to lower her world-record time; she fell short, but still won her 60-64 age category in 3:06:27.

Yugeta got into running by watching the finishers at the 1979 Tokyo International Women’s Marathon, when she was 21. She spent the next three years training, making her marathon debut in 1982 in Tokyo, where she ran 3:09:21, which was good for 34th place in the Tokyo International Women’s Marathon.

Forty years later, Yugeta is still getting faster. On May 13, she’ll turn 65 and enter the W65-69 age bracket, where she will challenge the 3:07:51 world record of her Japanese compatriot, Kimi Ushiroda.

In a 2021 interview with the nutrition brand Maurten, Yugeta said she doesn’t think about her age when she runs.

When Yugeta isn’t running, she is a mother to four children and teaches high school phys-ed, training alongside her 16- and 17-year-old high school students.

Seven tips for resuming marathon training after illness or injury

Dealing with an illness or an injury in the middle of your marathon build may temporarily halt your training, and it can suck the joy out of being a runner. Getting back to training may be very challenging, but as someone who has had to take time off for illness and injury, I’m here to share some tips that will help you get back to training after a hiatus.

1.- Take it one day at a time

The main thing is to be as consistent as possible. Don’t overwhelm yourself with thoughts of how you are going to complete a marathon–focus instead on your daily training runs, and try to enjoy them as much as you can. 

2.- Know your limits

Recognize when you need to take it easy. If you are training for a marathon after an illness or injury, it’s important to be kind to yourself. If you start to feel like your runs are not enjoyable or you don’t feel good running, take it easy for a few days. You may need to regroup and take a few days off, so you can come back stronger. 

3.- Don’t worry about your pace

When you first start running after taking time off for illness or injury, you will not be as fast as you used to be. Without a doubt, getting your pre-injury or pre-illness speed back will take time. Therefore, it’s best not to be too concerned about your pace. You must realize that your speed will come back. Until then just focus on getting yourself to the start line of your marathon in the best possible shape, given the circumstances.

4.- Build mileage and intensity gradually

Of cousre you will want to do as much as you can, once you feel better or your injury heals. However, you must take a gradual approach to increasing your intensity and duration so that you don’t end up right back where you started. Therefore, be sure to give yourself plenty of time to get marathon-ready and don’t schedule your race too soon (assuming you’re not already registered–and if you are, review the previous points). 

5.- Stay in touch with your health care practitioner

Whether it’s your physiotherapist or your doctor, you must be open with them about your training schedule and race plans. Be sure to follow their advice so that you have the highest chance of getting to the start line healthy. (Hopefully they are experienced in dealing with running injuries and are supportive of getting you back to training as soon as possible.)

6.- Work with a knowledgeable coach

Ideally, you want to pick a coach who has dealt with similar challenges as you are facing. This will allow you to relate to them better, and they to you. Your coach should have an understanding of what you are going through, so they can develop an effective training program for you.

7.- Revise your race goal 

You’ve been through a lot. Be proud of making it to the start line, and when you finish, remember to be grateful for making it to the finish line. Make sure your goal for the race is realistic, based on what you’ve overcome and how much training you’ve been able to do. You probably won’t achieve the goal you had originally set for this race, but keeping track of your progress will allow you to set an attainable race goal. 

Dealing with an illness or an injury is not fun. However, with the right approach to your training and recovery, you will find yourself at the next start line and finish line healthy again. 

Kenyan Brian Kiptoo wins CPC Loop Den Haag in windy conditions

Tens of thousands of runners took part in the city's largest running event. Omroep West reported on the CPC Loop all day long.

The 47th NN CPC Loop Den Haag was won by Kenyan Brian Kiptoo (1.00.53), but the most remarkable performance was by Nienke Brinkman. The Dutch runner  triumphed among the women, running the half marathon in a personal record of 1.07.44  despite the  windy conditions.

In the men’s event, Brian Kiptoo shook off compatriot Moses Kiptoo (1.00.55) and Albert Rop (Bahrain, 1.01.05) in the closing stages. Khalid Choukoud finished as the best Dutchman: fourth in 1.02.55. Choukoud, this year’s ambassador for the NN CPC Run The Hague , had been suffering from a bad cold for the past week but was satisfied with his performance “at 85 per cent of my ability”.

On the women’s podium,  Brinkman was flanked by Rosalinda Jepketer (Bahrain, 1.08.40) and Kenya’s Pauline Esikon (1.08.47).

Kenyan Samuel Imeta eyes Budapest glory despite WA ruling out his time

Kenyan sprinter, Samuel Imeta reckons he has sufficiently honed his act to deliver a vintage performance at the upcoming World Athletics Championships in Budapest, Hungary.

The 24-year-old Kenya Defence Forces officer said he drew great inspiration from his classic execution at the second Athletics Kenya track and field meeting held at Nyayo Stadium on February 26.

Imeta blazed to a phenomenal second-place finish in the event’s blistering final, clocking an impressive 9.94 to wrap up 0.13 seconds behind Commonwealth Games champion Ferdinand Omanyala.

Both athletes exceeded the 10.00 threshold established by World Athletics in August 2022 for the 2023 World Athletics Championships.

However, the global governing body failed to approve the time recorded by either athlete, blaming a malfunction with the wind measurement apparatus at Nyayo Stadium.

WA asserted that the times set by Omanyala and Imeta could not fairly be expected given the recorded headwind of -4.8m/s

Imeta said he is not going to let this setback deter him from registering a masterstroke performance in Budapest.

“I’m so excited to have managed an improved personal best. I thank God, my coaches and my training mates for their contribution to the outstanding performance,” Imeta said.

The career soldier from Mabanga in Bungoma county said training alongside Commonwealth Games champion, Omanyala has catapulted him to new heights.

He has issued a warning to the sprint star, telling him to prepare for an abrasive duel in their next encounter.

“I was thrilled with the race’s result. Competing against an athlete of Omanyala’s caliber who holds the African record and is the Commonwealth champion wasn’t going to be simple. “I am now fired up and Omanyala will have to work hard to beat me when we meet again,” Imeta remarked.

Imeta competed for Kenya on the men’s 4x100-meter gold-medal winning team in Mauritius in 2022. He ran a time of 10.12 at the Birmingham 2022 Commonwealth Games to advance from heat nine of the men’s 100-meter race. He did, however, suffer a significant setback when Kenya’s 4x100-metre relay team made a mistake and was unable to complete the finals race.

Kenya’s chances of earning a podium slot were entirely dashed by the shoddy baton handover between Imeta and Kiviasi.

Omanyala, who was about to dash electrically to the finish line, was left on the track watching helplessly after the howler that denied him another opportunity to shine.

The England team won the race in 38.35. Trinidad and Tobago came in second with a season-best time of 38.70 while Nigeria finished third in 38.81.

Can you train for a 10K in two weeks?

That spring race you forgot you signed up for last fall is fast approaching, and we are here to tell you, don’t panic. Although it’s impossible to pack eight to 12 weeks of training into two, there are several things you can still do to help prepare.

You won’t make any significant physiological gains in two weeks, but it’s better to do something rather than nothing. It is still a good idea to run a few workouts at your goal race pace to develop an idea of what type of shape you’re in, so you don’t have to find out the hard way… on the course.

If you have run out of time, the last thing you want to do is overtrain and run every day. Since your body is not familiar with training, give yourself adequate rest, so you aren’t sore, fatigued or injured on the start line.

There are two types of workouts you should focus on. The first is a few high-intensity intervals at your goal race pace or faster, to get a feel for pace, and the second is a few long and slow runs to improve your endurance and promote recovery. 

If you want to make the most of your two-week training plan, run three days a week, or every other day. Separate the two interval workouts with a long, slow run of 40 to 60 minutes. Keep the pace strictly conversational. You will also want to make sure you are not doing a workout the day before the race, so it might be smart to take a rest day. 

Two other things you can do to improve performance, outside of your run training, are getting lots of sleep and fuelling your body with the proper nutrients. Working on both will help your muscles feel rested and ready heading into each workout, and most importantly, the race.

Aregawi goes No.2 all time with 26:33 10km in Laredo

World cross country silver medallist Berihu Aregawi stormed to a 26:33 10km win in the northern Spanish town of Laredo on Saturday (11).

In doing so, the Ethiopian 22-year-old achieved the second-fastest men's 10km of all time behind Rhonex Kipruto’s world record of 26:24 set in Valencia three years ago. He also broke the Ethiopian record by 23 seconds.

Aregawi is the world record-holder for 5km, a feat he managed in Barcelona on 31 December 2021 thanks to a 12:49 run, and he had set his sights on the 10km world record since then.

Contesting only his second ever 10km race and wearing his usual orange and blue outfit, Aregawi was due to be paced by Uganda’s Peter Maru but the 19-year-old 13:07.42 5000m specialist missed his flight the day before and the organisers were forced to find a replacement pacemaker in Spain’s Sergio Jimenez, a fine 7:47.95 3000m athlete.

Jimenez was asked to go through the opening 3km in 7:55, right on schedule to assault the world record, but to much surprise Aregawi overtook the pacemaker just before the first kilometre mark, which he reached in a frantic 2:36.

The Tokyo Olympic 10,000m fourth-place finisher maintained that brisk cadence, reaching 3km in 7:51 after successive kilometre splits of 2:37 and 2:38. Aregawi went through the halfway point in 13:10, on track for a world record. By then, he had built a 57-second margin on a quintet featuring Britain’s Tom Mortimer, Ireland’s Efrem Gidey, Morocco’s Abderraahmane Aferdi and the Spanish pair of Fernando Carro and Javier Guerra.

Despite running without a pacemaker and being hampered by slightly rainy conditions, Aregawi’s relentless rhythm continued into the second half of the race but his speed then slowed a bit and he covered the following kilometres in the 2:40/2:42 range. Even so, he was timed at 21:14 at 8km to keep a realistic chance of a world record performance.

However, a 2:43 ninth kilometre put him back and despite a brave final effort of 2:36 for the closing kilometre, he was just outside his goal.

"I have mixed feelings as the race was great but I had set the goal of breaking the world record," he said. "Running on my own for almost the whole race was not easy but the main handicap for me was the tight turns as the road was wet and I was afraid of slipping at the zebra crossings. But anyway, I’m really satisfied."

Way back, the 22-year-old Gidey beat his rivals in the chasing pack after a thrilling sprint to take the runner-up spot in 28:17 to Mortimer’s 28:18, while Spanish 3000m steeplechase record-holder Carro was given the same time in fourth.

Held jointly with the men’s race, the women’s event was won by Kenya’s world U20 3000m silver medallist Zenah Jemutai Yego. 

The 20-year-old, contesting the second 10km race of her career so far, ran a PB of 31:03 to win by 10 seconds ahead of her compatiot Mirriam Chebet.

Morocco’s Soukaina Atanane completed the podium in 31:21.

Spain’s former triathlete Paula Herrero, who only took up athletics a few months ago, came fourth in a national record of 31:23 as the first four women all set respective lifetime bests.

Melak and Ayana win Lisbon Half Marathon

Nibret Melak and Almaz Ayana achieved an Ethiopian double at the EDP Lisbon Half Marathon on Sunday (12), clocking respective times of 59:06 and 1:05:30 at the World Athletics Elite Label road race.

Melak was content to sit back as his compatriot Hagos Gebrhiwet and Kenya’s Rhonex Kipruto went through 5km on world record pace, the pair clocking 13:32 for a split eight seconds faster than Uganda’s Jacob Kiplimo ran at that point en route to his 57:31 world half marathon record set in Lisbon in November 2021. Melak was 10 seconds behind them.

But they couldn’t sustain that pace and the leaders reached 10km in 28:11.

Melak closed the gap over the next couple of kilometres and with Kenya’s Vincent Ngetich Kipkemoi to the fore, that quartet passed 15km in 41:47.

Kipruto, who set the world 10km record of 26:24 in Valencia in January 2020, was struggling to keep contact by 20km and as the finish line neared, Melak kicked.

Making his half marathon debut, the 23-year-old managed to hold off Olympic and world 5000m medallist Gebrhiwet, winning by one second after a sprint finish. Kipkemoi was third in 59:10 and Kipruto fourth in 59:22.

New Zealand’s Jake Robertson completed the top five, running 1:00:05.

In the women’s race, Ayana ran alongside her compatriot Girmawit Gebrzihair and behind her pacemaker, passing 5km in 15:27. They formed part of an eight-strong group at that point.

They broke away with Kenya’s two-time world track medallist Margaret Kipkemboi and Ethiopia’s Tiruye Mesfin, reaching 10km in 31:06.

The race was down to Ayana, Kipkemboi and Gebrzihair by 15km, which they passed in 46:37, and Ayana continued to move away, eventually claiming victory by 20 seconds ahead of Kipkemboi, who ran 1:05:50 for the runner-up spot.

Gebrzihair was third in 1:06:28, Mesfin fourth in 1:06:31 and Kenya’s Purity Komen fifth in 1:07:08.

Chepngetich retains Nagoya Women's Marathon title

Kenya’s Ruth Chepngetich solo ran her way to victory at the Nagoya Women’s Marathon on Sunday (12), retaining her title at the World Athletics Platinum Label road race in 2:18:08.

The 2019 world marathon champion went into the race aiming to claim back-to-back wins and improve her own course record. While she was unable to beat the 2:17:18 she ran to win in Nagoya last year – that time being the second-fastest ever women-only marathon behind her compatriot Mary Keitany’s 2:17:01 set in London in 2017 – Chepngetich claimed a dominant victory, winning by more than three minutes ahead of Japan’s Ayuko Suzuki (2:21:52). Japan’s Honami Maeda was third in 2:22:32.

On a warm morning, Chepngetich went straight to the front of the field and was running ahead of the pacemakers. She led by 35 seconds from the 15-strong chase group at 5km, which she passed in 16:19.

By 10km her lead was 76 seconds as she crossed that checkpoint in 32:34, nine seconds ahead of her course record split from last year, but with that record performance having been achieved with a faster second half of her race.

The 28-year-old clocked 49:00 at 15km and picked up the pace over the next 5km, reaching 20km in 1:05:14 and half way in 1:08:47, 16 seconds ahead of her split en route to her 2:17:18 course record. The chase group, featuring Japan’s Yuka Suzuki, Maeda, Mao Uesugi, Ayuko Suzuki, Mirai Waku and Honoka Tanaike plus China’s Zhang Deshun and Li Zhixuan, were two-and-a-half minutes back, following the two pacemakers through in 1:11:19.

Chepngetich, who also retained her Chicago Marathon title in 2022 in 2:14:18 for the second-fastest women's performance in history, went on to pass the 25km point in 1:21:32, maintaining her pace. The chase group, now including Ayuko Suzuki, Yuka Suzuki, Uesugi, Maeda, Waku, Zhang and Li behind the one remaining pacemaker, sped up and reached 25km in 1:24:21.

Chepngetich continued to race against the clock and she reached 30km in 1:37:51, three minutes ahead of Ayuko Suzuki and Zhang (1:41:00), who were starting to drop their challengers in the chase pack. Ayuko Suzuki then dropped Zhang, too, as she continued to pick up her pace.

Unlike last year when Chepngetich sped up in the second half, her pace began to slow but she was still on for a sub-2:18 performance as the clock showed 1:54:24 at 35km. Maeda had moved past Zhang into third, with Ayuko Suzuki clear in second place and now on sub-2:22 pace (1:57:40), still three minutes behind Chepngetich but 25 seconds ahead of Maeda.

Chepngetich hung on, with victory in her sights. She reached 40km in 2:11:07 and went on to win in 2:18:08, claiming the current largest first-place prize money in marathon running of US$250,000. Finishing 3:44 behind her was Ayuko Suzuki, her 2:21:52 runner-up time a PB. Maeda's 2:22:31 for third was also a PB that qualifies her for Japan's Olympic marathon trial race.

Zhang finished fourth in a PB of 2:24:05 and Uesugi fifth in 2:24:16.

“I am happy, I defended my title,” Chepngetich said on the event live stream. “The race was good. It was not easy for me to run alone but I am happy and I am proud of today’s success.”

Annie Bothma races to Durban International Marathon win

Durban - Annie Botma ran the race of her life to win the Durban International Marathon this morning and finally become the South African marathon champion.

The Western Province athlete beat off a late challenge from Ethiopian Chaltu Bedo Nagashu to win by five seconds as she set a Personal Best time of 2:30:31 in the distance.It was only her third marathon but Bothma ran like a seasoned professional with the guts to rush into the lead from the onset.

Back in 2019 Bothma was the first South African hone at the Cape Town Marathon but could not be crowned national champion because she was not running foe her province.She was determined to make amends thus tine around and she did so in style.

"I am delighted that I am national champion," she said at the end, although she felt let down by the lack of proper fuelling with the organizers apparently not allowing the elites to have their supplies at the points they wanted them.

Defending Durban International Marathon champion Shelmith Nyawira Muriuki of Kenya came in at third place.n the national championships, last year's winner Jenet Mbhele finished second behind Bothma having run a persinal best time of 2:37:08.

Nontokozo Mkhize was third in 2:40:53.

The men's race was a much more one-sided affair with Tebello Ramakongoana cantering to victory literally unchallenged victory.The athlete from Lesotho narrowly missed out on his country's national record as he ran a 2:10:11

Third at the Soweto Marathon last year, Ramakongoana got into the lead at about the 25km mark and never gave it up as he ran solo all the way to the finish.That he failed to dip below the targeted 2:08:10 was because he started at a much faster pace, Ramakongoana apparently refusing to listen to pacer Mbuleli Mathanga who was insteucted to run at a 3:05 per kilometre pace and going at a blistering 2:55 instead.But he had opened such a sizeable gap he was never goibg to be overtaken.

Central Gauteng Athletic's Simon Sibeko finished second some ten seconds later to replace Tumelo Motlagale as the ASA national marathon champion. Motlagale of the North West finished fourth overall behind Kenya's Corneluus Yego.

But he was not disgraced as he took second spot in the National Championships.

KwaZulu-Natal's .Bonginkosi Mavuso completed the podium placings.

The feel good story of this wet Sunday morning in Duban, however, was that of Bothma becoming national champion.

Next stop Milano Marathon set for April 2, for Emily Chebet

After winning the Eldoret City Marathon last year, Milano Marathon set for April 2  in Milan, Italy will be the next stop for Emily Chebet. 

Chebet said she feels she is ready for Milano Marathon after recovering from an injury she picked last year.

Chebet was speaking on Friday morning during the 2022 Eldoret City Marathon prize-giving ceremony in Eldoret. 

“I thank God that we have finally been paid after a very long time. For now, I am preparing to compete in Milan and I look forward to good results," said Chebet.

Last year, Chebet won the 4th edition of the Eldoret City Marathon after timing 2:29.58 ahead of Charlene Toroitich (2:30.13) and Lilian Jelagat (2:30.23) in the second and third places respectively.

“Eldoret City Marathon is very competitive and if you can do well here, you can compete on the global stage. I hope to return and defend my title here in Eldoret," said Chebet.

Two-time men’s winner Victor Kipchirchir Rotich said he is happy the long wait is now over.

“I am happy that we have been paid because we have waited for a long time. We knew the money will come but we did not know when.  I am equally not sure if I will compete in this year's Eldoret race because I will compete in Siemens Marathon next month,” he said.

He advised those hoping to compete in the Eldoret City race to prepare well because it is not child's play.

“Eldoret City Marathon is no joke and those hoping to win the title must p[repare well. The course is hard because of the many corners,” he said.

Race director, Moses Tanui, said they will start preparations for the next edition immediately after paying last year's winners.

“I want to apologize to the athletes for taking long to pay but as I have explained,  this was due to technical issues.

"I am happy we have paid them and this is behind us. We will now start organizing the 2023 edition. As a retired athlete, I could not do anything before settling what we owe them," he said. 

Tanui said they hope to announce their plans for this year's edition next week and at the same time set up the Local Organising Committee.

Kipchirchir won the title in 2:13.10 ahead of Michael Mutai (2:13.23) and Josphat Kipkoech Bett (2:13.36). 

The prize money was Kshs 18.5 million with Chebet and Kipchirchir taking home Sh. 3.5 million each.

Six ways to get over race-day nerves

Racing can be stressful. You get up early, force yourself to eat something and head off to the course. You get there and see hundreds (or even thousands) of people, and your mind starts spinning. You know you’re ready, but worries begin to creep in, all the same. You’re probably always going to have pre-race jitters (everyone gets them), but there are a few ways you can deal with them and perhaps alleviate some of your stress. Here are five tips to get you through race morning and onto the start line without experiencing too much anxiety. 

1.- Envision the start 

Throughout your training block, imagine it’s race day and mentally take yourself through the lead-up to the run. Picture yourself getting up early, eating breakfast and arriving at the venue. Imagine getting your bib, doing your warmup and finding your corral ahead of the start. This won’t eliminate all of your stress, but visualizing getting through all these steps ahead of time may help reduce your jitters when race day arrives for real.

2.- Focus on yourself 

Don’t compare yourself to others. It’s so easy to look around at all of the other runners on race day, but do yourself a favour, and try to pay them as little attention as possible. You can’t control how well they run, so why worry about them before the start of the race? You can only control your own effort. Don’t stress about how everyone else might perform (or about how they look). 

3.- Warm up before the run

Doing a warmup before your race is super important physically, but it can also help your mental game. As you go for a light jog or run through some drills (plan on giving yourself at least 20 minutes), you’ll be focused on the task at hand, rather than the fact that you’re about to start a big race. A warmup will distract you and help calm you down before you make your way to the start line. (Some relaxing music in your earbuds might also help.)

4.- Think back to your training

The night before your race or during your drive to the course, look through your training history, whether that’s in a journal or on a run tracking app. Revisiting workouts from your most recent training block will help remind you that you’ve put in the work, and that you’re ready to race. Knowing that you’re ready might not free you of all nerves, but it should reassure you that you could potentially have a great race. 

5.- Convert your jitters to excitement 

There’s only a slight difference, neurologists say, between nervousness and excitement, and it pays to remember this on race morning. Ultimately, you can’t get rid of your jitters completely, so it’s best to embrace them, and try to think in terms of looking forward to being in the race, instead of fearing it. Once that starting gun fires, you’ll likely just be in the moment, experiencing whatever happens, and enjoying every minute.

Chepngetich heads to Nagoya Women’s Marathon

Ruth Chepngetich spoke confidently at the Nagoya Women’s Marathon press conference, explaining that her main aim for the World Athletics Platinum Label road race on Sunday (12) will be to retain her title and improve on her own course record.

The 2019 world champion smashed the course record last year by more than three minutes, clocking 2:17:18. It was just 10 seconds shy of her PB at the time, but she went on to win the Chicago Marathon later in the year in 2:14:18, the second-fastest performance in history and just 14 seconds adrift of the world record.

The 28-year-old Kenyan didn’t suggest she’ll be taking aim at the world record again on Sunday, but it was clear that she intends to win.

“I’m happy to be back in Nagoya,” she said. “My condition is good, and my target for Sunday is to defend my title with a course record.”

Chepngetich has raced just twice since her victory in Chicago last October. She clocked 1:07:53 to finish third at the Jeddah Half Marathon in December, and then ran 31:39 to place second over 10km in Jaen in January. Both performances may be a bit shy of her PB form for those distances, but whenever Chepngetich takes to the start line for a marathon, more often than not she will be in form to win. Of the nine marathons she has completed to date, she has won seven of them.

But she will be kept on her toes by compatriot Nancy Jelagat, who set a PB of 2:19:31 in her last race, the 2021 Valencia Marathon. Although she hasn’t raced for more than a year, the Kenyan’s PBs of 30:50 for 10km and 1:05:21 for the half marathon underline her calibre.

Japanese hopes rest with Ayuko Suzuki, who represented her country at the Tokyo Olympics. After finishing second at Japan’s Olympic trial race and then placing 19th at the Games, she went on to smash her PB with 2:22:02 at last year’s Berlin Marathon.  

“I want to reach my fullest potential and improve my PB,” she said.

Fellow Olympian Honami Maeda, meanwhile, added: “I want to run under 2:24 and qualify for the selection race for Japan’s marathon team for the Paris Olympics.”

Other leading Japanese contenders include Mao Uesugi, Mizuki Tanimoto and Yuka Suzuki.

Australian duo Eloise Wellings and Isobel Batt-Doyle are also among the entries, along with China’s Li Zhixuan and Zhang Xinyan.

The Nagoya Women’s Marathon offers the world’s highest first prize of US$250,000. For the first time in four years, the race will have a mass field as the Japanese government finally lifted its Covid-related border restrictions last year.

Runner Sues After He Was Shot By Hunter on Missouri Trail

Fred Cay says he can no longer run marathons or ultramarathons and is suing the turkey hunter and the state of Missouri after suffering injuries as a result of the 2021 incident.

On the morning of May 8, 2021, Fred Cay donned a yellow vest and headed out to a bucolic public trail in St. Louis overlooking the Missouri River to put in some miles at the Weldon Spring Conservation Area, a popular hiking, biking—and hunting—spot. However, his 8.2-mile run on the Lewis Trail was cut short when a hunter fired his shotgun at Cay, felling the then 47-year-old endurance athlete. First responders wheeled Cay to a clearing and he was flown to the hospital by helicopter. 

He’s now suing the hunter, Mark A. Polson, the state of Missouri, and a group involved with developing trail systems in the region, according to the St. Louis Post-Dispatch. An incident report shows that Polson thought he’d shot at a turkey. The hunter, 62 at the time of the incident, told investigators that he fired one shot at a flying turkey and then immediately heard a person scream. He said that when he found Cay, he’d been hit in the side by three shot pellets, including two that went into the chest cavity.

According to the lawsuit, Cay alleges that he suffered a collapsed lung, punctured lung, lacerated spleen, punctured pericardium, and two puncture wounds in the side. He went through multiple surgeries—exploratory, open-heart, and to repair damage to his lungs and other organs—and suffered a blood clot while recovering. 

Before the shooting, Cay competed in marathons and ultramarathons, and now, his attorney, Carey Press, argues in court records, his “endurance and running ability has been hindered by his injuries, and it is unknown if they will ever return to their previous capacity.” 

Polson had a permit to hunt in the conservation area that day, but Cay’s lawsuit claims there weren’t adequate warnings to notify runners, cyclists, and pedestrians of the managed turkey hunt taking place. 

“By specifically regulating, inviting, and permitting these hunters to be in such extremely close proximity to public recreational users, MDOC breached its duty to keep public users, such as Fred Cay, free from foreseeable harm,” the lawsuit states.

Mark Zoole, in charge of the district’s defense, told a reporter that while the Metropolitan Park and Recreation District “naturally feels sympathy for Mr. Cay’s injury, it is not responsible in any way for the incident.” He continued, “The District did not own or control the property where it occurred, and did not have any control over the actions of the individuals involved.”

Polson, the hunter, entered an Alford plea to second-degree assault early this year, an acknowledgment that there is enough evidence to convict, but not an admission of guilt. His sentence was suspended and he’s been placed on probation for five years, with conditions that he cannot obtain firearms or hunting licenses during this time, and must complete a hunter safety course.

Turkey hunting season begins again this April at the Weldon Spring Conservation Area, but Polson won’t be amongst his fellow sportsmen this year. Nor will Cay be joining fellow runners for local events like the St. Louis Track Club’s upcoming Weldon Spring Trail Marathon and Half.

Want to Age Well? Do Tree Pose Every Day for Better Balance

If you can't touch your toes and think that means you can't do yoga, think again. Better yet, it might be one type of exercise you want to start (or continue) practicing into your golden years — especially balancing postures like tree pose.

Whether or not you're familiar with this asana (which means "posture" in Sanskrit) or it's completely new to you, tree pose is perfect for beginners and totally customizable. That means you can adjust the pose according to ‌your‌ body and still reap all the benefits!

Yoga and Healthy Aging

Research shows adopting a yoga practice can have benefits for cellular aging, mobility, balance and mental health, and it's been tied to the prevention of cognitive decline (i.e. loss of brain function due to aging), according to an August 2021 review in ‌Advances in Geriatric Medicine and Research‌.

Policymakers have even begun to consider how implementing community and home-based yoga programs may offer a way to lower medical costs and improve health outcomes for older adults and seniors, per the same review.

But if not you're able to get to a studio or you don't have an hour to spend on your mat, you can still reap some the aging benefits of yoga by practicing balancing postures like tree pose, which train your posture and balance, strengthen your lower body and core and help calm the nervous system for less stress and better sleep.

How to Do Tree Pose

Tree pose is a hip-opening posture that works deeply into the groin and inner thighs, so you may want to warm up your hips with a posture like reclined or seated cobbler's pose first for about 3 to 5 deep belly breaths.

If you're feeling loose, you can practice tree pose without a warmup. Just be sure to move slowly and modify or stop if you feel any pulling or painful sensations. As always, talk to your doctor or physical therapist before adding a new exercise or yoga posture into your routine.

Stand with your feet about hip-width apart. Let your arms hang by your sides, palms facing out, and your eyes gazing straight ahead. 

Engage your core as you put your weight onto your right foot and lift your left knee up toward your belly, grabbing hold of the knee at the top. 

Keep the standing leg straight but don't lock the knee. (Try your best not to bend down to grab the knee or foot.) 

Grab hold of your left ankle or foot and place the sole of your left foot onto the inside of your right thigh. Allow your left knee to relax down. 

Alternatively, you can place the sole of your left foot just below your knee. Never place the foot directly on the knee! 

Once you feel stable here, place your palms together in front of your heart and roll your shoulders down and back (away from your ears), creating length in your abdominals and upper back. 

For a more active stretch in the upper body, extend your arms above your head in a V shape, rolling the shoulders down and away from the ears. 

Hold the posture for 3 to 5 deep belly breaths. 

To come out of the pose, slowly bring your left knee back up toward your belly so that your knee is facing forward before slowly and gently placing the foot back down on the ground. 

Take 3 to 5 breaths before switching to the other side. 

How to Modify Tree Pose

If you're finding it hard to balance in tree pose, start with a different version. You can modify tree pose by placing your left heel onto your right ankle, keeping the ball or toes of your left foot on the ground.

In this version, focus on engaging your legs and core and lifting up through the front of your body as you press your right foot down.

If you're still finding it hard to balance, you can also practice tree pose next to a wall and use a hand on the wall to keep you stable. Focus on your breathing, and when you feel stable, play around with taking your hand off the wall.

Designing a Shoe for “The Running Class”

Why Tracksmith, an apparel brand immersed in the culture and heritage of running, started making shoes 

Several times every month, Matt Taylor can be spotted wearing a well-worn gray cotton T-shirt on his daily morning runs in suburban Boston.

The “Tracksmith” lettering across the front has faded after an estimated 1,000 miles of running and more than a 100 cycles through the wash, but the original Grayboy brand produced at Tracksmith’s inception, in 2014, has otherwise held up pretty well.

To Taylor, the 45-year-old co-founder, CEO, and primary visionary for the venture capital-backed upstart, it’s a personal reminder and validation of the quality Tracksmith strives for in everything it makes, but also tied to the durable functionality necessary for the authentic daily training of a committed runner. It hearkens back to the previous generations of runners who toiled in the daily grind, another key element of Tracksmith’s vibe.

“We want to make high-quality products with the best raw materials, but we think about value, not price,” Taylor says. “If we can create a product that has a lot of value because of those things—durability, some performance characteristics, even something that aesthetically that looks and feels a lot better than anything else in the market—that’s where we put our focus.”

After eight years of making a name for itself in the apparel business, Tracksmith is making new waves at the start of 2023 with the launch of its first shoe, the Eliot Runner. It’s a retro-inspired, everyday training model with a modern Pebax midsole and insole that embodies the look and quality craftsmanship the brand has become known for, while also celebrating the culture of the sport.

The Eliot Runner is designed to be a performance-oriented training workhorse that’s capable of long runs, up-tempo workouts, recovery runs, and, well, just about any kind of running except for racing. And true to the brand’s running lifestyle aesthetic, it also looks nice with jeans.

The new shoe, like a lot of Tracksmith’s running apparel, ranks at the higher end of the price range for training models, but that’s directly related to the high-quality products it strives to produce, Taylor says. Tracksmith is focused on style, quality, and running culture. Those three tenets are baked into everything it produces—its apparel line, its thoughtful storytelling content, and now, its training shoe—by way of premium materials and a distinctive design aesthetic rooted in the heritage of the sport.

“It’s about being uncompromising on performance, but bringing more of a refined look to it, too,” says Tracksmith brand president Ryan Eckel, who previously worked alongside Taylor when both held marketing roles at Puma more than a decade ago. “When the company launched with apparel, it was able to rethink the aesthetic of what traditionally would look like for running, and we’ve tried to take that approach to footwear as well.”

When Tracksmith burst onto the scene as a premium running apparel brand in 2014, it didn’t intend to be a disruptor, but it quickly caught the attention of the marketplace with its retro vibe. It comes across as proud of its small but growing indie status, while relentlessly waving the flag of the “running class,” non-professional yet competitive runners dedicated to the pursuit of personal excellence.

At the time, the running apparel market was dominated by running shoe companies and outdoor brands focused primarily on making brightly colored nylon and spandex clothes in the midrange price point.

Tracksmith’s rise, along with Oiselle, Ciele, and Rabbit at about the same time, opened the floodgates for a wave of upstart apparel brands blending style and performance, including Roark, Saysky, Bandit Running, Satisfy, and Territory Run Co.

“Running apparel was not very inspired back then,” says Taylor, himself a former collegiate steeplechase runner. “All the resources were going into footwear, creating an opportunity to come out with product that was higher quality, with a different style and aesthetic to it, that was built from the subculture of running. That was a really powerful way to launch the brand, and it also created some reactions from people who were not sure what to make of it.”

In its early years, Tracksmith’s disruption was met with some resistance by an aging adult running population dominated by Baby Boomers and Gen Xers, but it found a connection with Millennials and Gen Z’ers who were interested in a different look and deeper meaning in their identity to running. Tracksmith has served that up continually with authentic, multi-platform storytelling.

Although runners have known Tracksmith as an apparel company, they’ve also been able to immerse in the brand’s social media posts, TV commercials, printed catalogs, and Meter magazine, all providing an immersive look into the sport. Prior to working at Puma, Taylor was an independent filmmaker who produced a series called “Chasing Tradition” about college cross country programs and athletes in pursuit of U.S. Olympic Trials qualifying times.

With Taylor’s leadership, Tracksmith has made it a point to create marketing campaigns based on real athletes doing real workouts, as opposed to having super fit models pose or do camera run-bys as most other brands do. During the 2021 U.S. Olympic Trials track championships, Tracksmith aired several TV spots during the NBC broadcast that included raw footage of amateur runners doing a workout of 400 repeats on the track. These more avant garde commercials, narrated by author and amateur runner Malcolm Gladwell, earned rave reviews from running fans for their authenticity and also because they weren’t blatantly hawking Tracksmith products.

Tracksmith also recently produced a mesmerizing long-form video called “Church of the Long Run,” in which director Emily Maye orchestrated a crew and a sophisticated camera rig mounted on a truck to film runner Sam Roecker as she did a solitary 14-mile, 80-minute run on a snow-covered road in the foothills near Rollinsville, Colorado.

“Matt has really been ahead of his time with that type of storytelling,” says running coach Mario Fraioli, creator of “The Morning Shakeout” podcast and newsletter. “He was doing that before his experience at Puma, and his experience at Puma clearly helped put him in the position to launch Tracksmith. But if you look at the storytelling that the brand does, that’s been there since day one, and that’s all Matt Taylor. It’s been very intentional on his part. He saw an opportunity that, from a brand perspective, those types of stories weren’t being told.”

Inherent to the Tracksmith’s DNA is the celebration of the daily grind, the long-term training journey toward big goals, and the community and culture built around the shared suffering it fosters. It doesn’t sponsor top-tier elites like Nike, New Balance, and Hoka, but instead embraces the amateur spirit of passionate athletes who are otherwise unsponsored but are fervently committed to training. For example, Tracksmith’s community manager, Lou Serafini, broke four minutes in the mile as an unsupported runner and lowered his marathon PR to 2:14, after starting with the company in 2017. (He eventually signed a pro contract with Puma.)

A few years ago, Tracksmith began informally supporting amateur athletes who were close to the U.S. Olympic Trials qualifying standards in the marathon and long-distance events on the track. That led to a more formal Amateur Support Program (ASP) that provided racing kits and training gear to 130 athletes who competed in the 2020 U.S. Olympic Trials Marathon in Atlanta. The program expanded to support dozens of athletes in every discipline at the Track and Field Trials in Eugene, Oregon, in 2021, and has continued to evolve into 2023.

This year, athletes from both the U.S. and U.K. can apply to be part of the program that will provide them four quarterly stipends of $250 along with a racing kit, warmups, and Tracksmith Eliot Runner shoes, as well as virtual coaching and support through Zoom-based seminars.

That goes a long way in supporting hard-working athletes on the cusp, says Carmen Graves, a Denver-based runner in her second year with the ASP. “It’s pretty wild to see the sea of Tracksmith jerseys at the U.S. championships and Olympic Trials,” says Graves, who was seventh in the 3,000-meter steeplechase at last year’s U.S. outdoor track championships. “Tracksmith definitely stepped up to fill that gap between unsponsored and under-sponsored athletes. Just giving us something to help is sometimes enough to get to the next level, and I think that’s really important.”

Mostly, the program helps athletes sustain their careers with the chance to chase their dreams, but for several runners it has led to compete at the highest levels of the sport. For example, Keira D’Amato was 12th at the U.S. Olympic Trials Marathon while racing in Tracksmith gear, which she leveraged into an eventual Nike sponsorship that led to her breaking the American record last year at the Houston Marathon. Similarly, 3,000-meter steeplechase athlete Mason Ferlic competed unsponsored in Tracksmith gear on the track and earned a spot on the U.S. team that competed in the Tokyo Olympics.

“We know as runners, there are no shortcuts to anywhere worth going, but I think a lot of brands—and they would never say this explicitly—take a lot of shortcuts in how they do things, whether it’s with the products they’re making or marketing campaigns,” Fraioli says. “With Tracksmith, from the beginning, they have really prioritized authenticity and quality over quantity. They’ve never sacrificed the quality of their offerings, whether its products, events, experiences, in order to go big and appeal to a mass market. I think that was a major differentiating point, and I think that resonated with their customers and the people who feel most connected to their brand.”

Although Taylor is nearly 10 years into his role at Tracksmith, he says footwear has been on the brand’s roadmap since it set out to be a full-fledged running brand. It was always just a matter of timing and when the company would have the resources, internal team, and the bandwidth to properly develop a shoe coherent with its image and likeness, he says.

“We’re pretty particular in how we bring things to market,” Taylor says. “We wanted to make sure it was the best version of what we could achieve. To be honest, it took a little bit longer than expected. I think entrepreneurs are eternal optimists, and in my original pitch deck, I thought we’d get to footwear in year three, and we’re doing it in year eight. As we continue to execute our vision of being a global lifestyle running brand, footwear will play prominently into that strategy.”

When Tracksmith started its initial foray into the shoe business, internally, more than five years ago, the first modern marathon super shoes hadn’t even been released yet. But as soon as Nike unveiled its original models with carbon-fiber propulsion plates embedded in their midsoles in 2017, it signaled a massive shift in the industry that had every big running shoe brand consumed by the racing shoe category.

And while every brand eventually did launch their own versions of modern racing shoes, it created a hole in the training shoe category of the market. As Tracksmith worked behind the scenes on developing its new shoe, several other small brands entered the market, too, including Atreyu, Speedland, Norda, Nobull and Vimazi, while also giving rise to “athleisure” brands like AllBirds.

What sets Tracksmith’s approach to shoes apart, says product line manager product line manager Brent James, is that its focus has been more about serving the needs of dedicated runners and less about the actual products. In other words, it got into footwear on its own terms and timeline without concern for wholesale sales pressures about timing, pricing, and quantities.

“Being authentic to running and runners, it’s not always about those glamor race moments when you’re achieving PRs or winning races,” James says. “We know running is really about the work, and that’s really communicated through the imagery we share and the blood, sweat, and tears we represent through each launch. Delivering a shoe that is along for that ride and helping you through that, and equipping you for that work, is what we set out to do first.”

Launching a footwear line, even if it’s just one shoe, is no small task. In addition to gaining a company-wide competency of the footwear business and ramping up with new team members, Tracksmith also required developing new manufacturing partners and creating a distribution plan that doesn’t, at least at the outset, include running specialty stores. Most of Tracksmith’s apparel has been sold directly through its website, its original Boston retail store, and pop-up stores managed in New York and London.

Initially, the Eliot Runner will only be available through a similar network, although the brand’s presence in New York and London has evolved into exquisitely crafted retail shops with the same boutique atmosphere as its Boston location. Additional pop-up stores might become part of the brand’s marketing strategy, as well as wholesale distribution avenues.

Taylor and Eckel expect footwear to become a large part of Tracksmith’s business going forward, but not overnight. While the brand has a lot of ideas about potential future models, for the moment, there’s nothing else in the development channel. The brand will focus on pushing the Eliot Runner into the marketplace this spring and summer, while evaluating the feedback it gets from its unique distribution model.

“We want to be competitive with those brands within the mindshare of the consumers, for sure,” Eckel says. “Whether that’s at a literal shoe wall at a specialty store or somewhere else. We’re confident in our abilities to make product that is as good or better than other brands out there. So yeah, we certainly think we can compete with those brands over the long-term.”

Three Rules to Keep Your Running Simple

One of my most memorable runs took place in Costa Rica when I was wearing sandals, board shorts, and a bathing suit after river rafting, and I couldn't resist the opportunity to run through a rainforest full of birdsong and howler monkeys. 

My watch couldn't find the GPS signal to measure distance, but I didn't let that, or the lack of running shoes, stop me. I ran for 30 minutes, energized and entranced by the surroundings. That joy-filled run is a powerful reminder that we don't always need a planned workout or gear to reap the benefits of a run. We just need to break into a run and go.

Having run trails and ultras for two decades, I sense that runners are overthinking and over-complicating the relatively simple act of trail running more than ever before. We have way more access now to information and commentary about ultra-distance running, and more biofeedback due to sensors on smartwatches, phones, and gadgets. We follow elite runners online and try to train like them. It's easier than ever to fall into the comparison trap, feeling that our training is inadequate compared to the others we follow on Strava and social media.

I'd encourage you to tune out those messages and tune into the reasons you chose running long distances on trails in the first place: because it's healthy, beautiful, adventurous, and it makes you feel better. It's motivating and rewarding to train for an ultramarathon. And it's relatively cheap and simple, especially compared to gear-intensive sports like skiing or cycling. Just lace up your shoes-it's OK if those shoes are designed for road running!-and find your way to some dirt path somewhere, then go.Don't Let Perfect Be the Enemy of Good

During the many years I coached runners, the most difficult-to-coach clients tended to share a perfectionist streak that made them research the heck out of the sport and ask all sorts of questions, ranging from foot strike to electrolytes. Paradoxically, they often skipped workouts, or on race day, they DNFed. I suspect these high-achievers spread themselves too thin to fit in their training, plus they wanted each workout and race to be planned and executed to an extremely high standard. They couldn't adapt to a "good enough" or "some is better than none" mindset to just get out and get 'er done, and their seriousness sucked much of the joy out of the process.

Coach Liza Howard, a highly accomplished ultrarunner, told me she had a similar experience with some of her athletes. "I've had a lot of 'come to Jesus' talks where I say, 'You just need to get out and run.'" She says they'll send her articles about certain hill workouts to add to their training, or ask what their stride length should be, and she'll reply, "I don't want to talk to you about any doodad unless you start getting at least six hours of sleep." Three Basic Rules

The food writer and journalist Michael Pollan famously distilled all his research into a single line of nutrition advice composed of three short phrases that are rules to follow: "Eat food. Not too much. Mostly plants." 

Could we come up with a similar line of basic advice for our sport? I'll try: Run regularly. Not too fast. Mostly trails.

Run Regularly. 

"Regularly" means consistently and frequently, following a sensible pattern that gradually increases the amount you run over weeks and months, depending on your goals. Carve out time to run at least three, preferably more, times a week, even if it's only for 20 minutes on some days. Sometimes, generally once a week, push the duration of a run to a point that feels challenging and fatiguing. Prioritize a good night's sleep to recover, and make sure you don't stack too many extra-long or hard-effort runs on top of each other so that you can adequately recover from the stress.

"Training is not always exciting, and in some cases, it may even be boring," says competitive ultrarunner Jade Belzburg, who coaches with her partner Nick de la Rosa at Lightfoot Coaching. "How many easy eight-mile runs have I done in the last eight years? Too many to count. And yet, I find these simple, consistent runs are what have made the biggest impact over time."

We don't always need a planned workout or gear to reap the benefits of a run. We just need to break into a run and go.

"Regularly" also suggests naturally and normally. This can be accomplished by paying attention to your internal cues-breath rate, fatigue and sweating-to determine how hard you're running and to find a sustainable effort level that allows you to keep going for the duration of your run, ideally with more joy than stress. 

Howard advises the athletes she coaches to focus on their breathing to determine an appropriate pace and to ignore their watch mid-run, then review the watch's data afterward rather than while running. Not Too Fast. 

This brings us to the next rule: "not too fast." Most of your runs should be at a steady "tortoise" pace that feels sustainable and allows you to talk in full sentences. Running in the aerobic zone (less than 80 percent of your max heart rate, or, put simply, at an effort level that allows you to talk) has numerous benefits and develops your aerobic energy system for long-distance running. If you get so winded running up a hill that you gasp while trying to speak, then downshift to hiking. 

"Learn the rate of perceived exertion"-a scale of 1 to 10, with 10 being maximum unsustainable effort and speed-"and keep most runs at what feels like an easy pace of 4 to 6," advises de la Rosa. The beauty of the rate of perceived exertion is that you follow your body's cues, not your watch's pace or heart rate reading. 

Some high-intensity workouts with bursts of faster running are beneficial for any runner, to boost cardiovascular fitness and develop quicker leg turnover for speed. Hence, most runners fit some form of speedwork into their weekly routine. But most running should feel relatively slow and easy.

Mostly Trails. 

OK, so why the final rule: "mostly trails"? The inherent variability and enjoyment of trail terrain can help you accomplish the first two points-to run more regularly and intuitively, and not too fast. If you're an urban dweller in a flat region who can only get to a trailhead occasionally, don't despair. Run wherever is most convenient and motivating, and try getting creative using stairways or a treadmill's incline to simulate hills.

Stay Safe, Simply

After you purchase the most basic and essential piece of gear-your running shoes-you'll face decisions about clothing, gear, hydration, and fueling. These aspects of trail running quickly become expensive and complex. To simplify, ask yourself, what do I need to stay safe? 

The riskiest, most potentially life-threatening scenarios of trail running involve getting too hot (heat stroke) or too cold (hypothermia), dehydration or overhydration without adequate sodium (hyponatremia), getting lost, or getting hurt and not being able to get help. Start by planning your clothing, gear, and hydration now to avoid those scenarios in the future. 

Use layers of clothing to regulate your body temperature and to provide sun and wind protection. A lightweight, breathable wind shell that repels rain can be a trail runner's best friend. Investing in gear such as a headlamp and a GPS tracker with an SOS button (in case you're out after dark or in the backcountry out of cell range) are wise investments for mountain runners, as is a basic first aid kit.

Carry plenty of water, along with some form of electrolytes such as salty snacks or tabs that dissolve in fluid, to replace fluids and salt you lose through sweating. Drink to thirst and do "the spit test" to determine if you're hydrating adequately. Is your mouth too dry to easily form spit? Then you need to drink! 

You'll need something to carry your gear and hydration. As with shoes, a comfortable hydration vest or waist pack is a highly individualized choice. Try some on, read reviews, and look for bargains such as sales on last year's models.Tips to Fill Your Tank

Eating before, during, and after a longer run is vital, too, but it's more of a performance matter and rarely a safety issue. If you bonk from low blood sugar or puke, you'll still have enough stored energy in the form of fat to keep slogging through your run. As long as you're adequately hydrated, you'll be OK when you get home, or to the next aid station in a race, where you can regain some calories. You just won't run well or feel good, so let's avoid that scenario with proper fueling! 

The amount and type of food you should consume mid-run depends on your fitness, body size, and the intensity and duration of your outing, so you'll need to experiment to find what works for you.

Generally speaking, you don't need to consume calories during everyday lower-intensity runs that are shorter than about 90 minutes, as long as you start your run with a "full tank" from healthy and satisfying eating throughout the day. Don't forget to refuel post-run, to restore the burned energy. Nonetheless, it's wise to carry a simple snack such as an energy gel on any run, and use it if you feel weak, or in case you end up on the trail longer than expected.

For runs and races that go from several hours to a full day, aim to eat around 200 calories per hour after the first hour. Don't demonize carbs, as they're your best energy source mid-run. Whether simple sugars from gels and sports drinks or a picnic-like buffet of sweet and starchy snacks, what works best for you during a long run can depend on many factors, including your stomach and palate. The best advice I got for parenting my two kids also applies to mid-ultra fueling: "Do what works!"

In addition to trying specialized gels and powders on the market, I also encourage you to experiment with everyday options on longer trail runs that are available from any grocery store, including potato chips, trail mix, a banana, or a good ol' PB&J. For sugar, try a cookie or some candy. 

Most of all, try to remember that food is an athlete's fuel and friend, and it's best to eat a variety of food in quantities that leave you feeling truly satisfied. Runners who develop an adversarial or overly controlling relationship with food are doomed to suffer negative consequences in the long run, literally and figuratively. Ultimately: don't overthink it, and do what works best for you. 

110 Ultra Trail Runners Evacuated from Race Course

Heavy rains caused a river to overflow, stranding runners in freezing temperatures during the Southern Lakes Ultra in New Zealand.

A 7-day, 6-stage ultra-marathon on the South Island of New Zealand, was interrupted by severe weather earlier this week, which resulted in several athletes needing to be rescued, according to the New Zealand Herald. Rains quickly became intense, causing the Arrow River to rise in the wee hours of the morning, leaving runners stranded and unable to cross. Temperatures hovered around freezing, which meant athletes started experiencing hypothermia. Rescue efforts included personnel from the New Zealand Police Department, Search and Rescue, Fire and Emergency New Zealand, and Queenstown rescue helicopters.All in, 110 racers were evacuated. Seven race participants and one official were flown to Queenstown Lakes Hospital to be treated for hypothermia. According to reports, all have been released and are doing well. The South Island of New Zealand (Te Waipounamu) is known for its stunning glacial lakes and towering mountains. Runners of the event are promised endless breathtaking views before finishing in Queenstown, known as the adventure capital of the world. Participants have the choice between the long course (261 km) or the short course (226 km), and are encouraged to go at their own pace—from hiking to competitive running. The Southern Lakes Ultra spans 6-stages from February 19-25, including a rest day. It’s billed as a race that’s perfect for experienced trail runners and beginners alike. Each stage is between 10 and 70 kilometers. According to the race website, the course requires comfort in the backcountry. “Please, do not take lightly the terrain you will be in. Some of our stages are remote. You will be climbing and descending for hours, potentially some in the dark. You must be confident in the backcountry, on trails.”

Despite the weather conditions and rescue efforts, the race is continuing as planned. Some athletes have voiced disappointment in that decision, saying the race should have been called off and river levels checked more frequently. According to reports, one athlete said, “Conditions on the mountain were treacherous in the dark for an event which was pitched for beginner ultra competitors. ‘Show must go on mentality’ seems tone deaf.” 

Most importantly, everyone is safe and accounted for. Rescue Coordination Centre Operations Manager Michael Clulow said he was grateful for everyone who helped with and supported the rescue effort. 

Six date ideas for running couples, it's time to combine your love life with your run life

If you’re dating a runner, that’s good news for you, because no matter what, you’ll always have something to bond over. You two share a common love (for running!), so why not incorporate running into your dates? There are plenty of ways to turn a run into a date (and vice versa), so it’s time to give it a try. Here are six ideas to get you started.

1.- Go for a run

This one’s pretty obvious, but if you don’t run with your partner, then you should test it out. You’re both so busy with work and training, and you might not have much time together when you’re finally done for the day. Running together is a great way to spend more time together without sacrificing any training hours. So lace up, head out the door with your significant other and enjoy a nice long run, side by side. 

2.- Have a running picnic 

Pack a backpack with your favorite foods and snacks and find a trail with a scenic lookout. You and your partner can run there together, then take a well-deserved break for lunch. After you eat and enjoy the scenery, you can run back (or have a nice, relaxed hike). 

3.- Run and ride 

If you’re training for a marathon and your partner is focusing on shorter races, your long runs are likely much longer than theirs. Or maybe it’s the opposite, and you’re the short-distance runner in the relationship. In either case, you can still hang out together on your long runs, with the marathon runner on foot and the 5K runner riding beside them on a bike. This will give the marathoner some welcome company for their long run, and it will give you a chance to chat. 

4.- Enter a destination race 

Plan a getaway with your partner and sign up for a destination race together. You can have a romantic weekend away while still doing what you both love—racing. Don’t forget to make reservations somewhere for your joint carb-loading meal. Maybe you have some vacation days to spare and you can tack on a few days after the race, so you can enjoy your destination post-run once the stress of the event is in the past.

5.- Couples massage

Book a couples massage for you and your partner. You’ve both been training so hard, so you deserve a treat, and what’s better than a massage to aid in your recovery? Enjoy a massage together to help your bodies unwind ahead of your next workout.

6.- Pace your partner

Now, we know that pacing your partner in a race won’t give you a chance to talk much, but it’s still a good way to spend some time together. Plus, your partner will appreciate your help as you pace them to a new PB (hopefully), and when it comes time for your A race, they’ll be there to return the favor. 

Bronze medalist Wiseman Were targets August's global festival in Budapest

Bronze medalist Wiseman Were says he not only wants to compete at this year’s World Athletics Championships in Budapest but also shine at the Olympics and African Championships.

Were, who placed fourth in the men's 400m hurdles race at the 2022 Commonwealth Games, says he wants to run fast times to win the competition.

Were said: ''My ultimate goal is to compete in Budapest. I have to work hard for it and it is a step-by-step process. It starts with the African Championships, Commonwealth Games, and All African Games before transforming to the Diamond League and Olympic Games.''

The medalist is hopeful despite not winning the gold at the Commonwealth Games and hopes to capitalize on the failure as a motivation to become even better.

“I thank God because it was my first indoor race and I did well but due to some challenges I finished fourth. The experience was enlightening as it was an eye-opener for me,” he said.

The bronze medalist believes by the fast times being set around the globe is a message for Kenyans to up their game.

He set his goal even lower this year after clocking 49.09 seconds in the 400m hurdles last year.

“My target this year is to run under 49 seconds in the 400m hurdles. I am targeting 48 or 47 seconds this year,” said Were.

Were clocked in 20.97 seconds in the men's 200m race at the second Athletics Kenya track and field meeting, which was held in February at Nyayo Stadium.

"I was here to build my speed in the 200m race to help me run even faster in the 400m hurdles and qualify for the World Championships," said the athlete. 

He is looking forward to the third leg of the Athletics Kenya track and field meeting which is set to take place in Thika this weekend.

Meanwhile, the 19th edition of the World Athletics Championships is scheduled to be held from August 19-27 in Budapest, Hungary.

Hate hills? Here’s an easy hill workout

Are you stuck in the winter blues with your training? Not every run or workout can be a home run, but some days you have to pat yourself on the back for just getting out the door. If your spring race is approaching and you’ve been struggling with workouts, here is a confidence booster to get your training back on track.

Workout

Half-hills: 10 to 20 reps of 15 to 30 seconds on hills, with slow jog-down rest.

Instead of going to the top of your hill, try doing 10 to 20 hill strides halfway up, and slow-jog back down. The purpose of a workout like this is to practise your form and cadence while facing resistance (the hill). Although this workout won’t be as physically taxing on your body as going to the top would be, it’s an easy way to improve your strength and speed if you’ve been in a rut or just getting back into training. 

Ideally, you want to do this workout on a hill between 150 and 400 metres in length and leave your water bottle at the halfway point as a marker. If you don’t have something you can use as a marker, use short, 15- to 30-second intervals as a reference. 

The pace for each of these half-hills should be done at your 5K goal pace or faster, since the goal of the workout is to practise your turnover, with resistance. 

Aim for between 10 and 20 reps, and make sure you aren’t pushing hard on the jog down. This workout can be as hard as you make it, but focus on keeping your body upright and relaxed when climbing.