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5 DAYS - 3 COUNTRIES - 590 MILES - 113 PEAKS - OVER 100,000 FT ELEVATION After completing the Barkley Marathons, legendary ultra-runner John Kelly asked himself 'What do I do now?' Join John on a discovery of what he can achieve as he enters his 'Goldilocks Zone' with his self-devised Grand Round challenge

Those are process goals. Given that many, including elite athletes, are not clear as to what they are, here are definitions of three kinds of goals:

Process goals are weekly tasks like those above to focus on as you strive for performance or outcome goals. Process goals are under your control.

Performance goals, by contrast, are performance standards that are independent of others. Performance goals might be to run the 400 meters in under 58 seconds or a 10K in under 40 minutes.

Outcome goals are competitive goals that involve competition with others and are not under our control. Winning a gold medal or wanting to finish in the top ten of an age division are examples.

Process goals are essential for performance. In the 1960s industrial psychologists Drs. Edwin Locke and Gary Latham found that setting process goals increases motivation and enhances productivity by 11% to 25%. Their studies included 40,000 employees in industry. Goal setting encouraged them to be resilient-to persist through obstacles-and also to develop strategies to achieve goals.

Research on excellence in the 1990s by Dr. K. Anders Ericsson shows that deliberate practice, a kind of process goal, is critical to world-class performance. Deliberate practice is practice done repeatedly, focused on weaknesses as well as strengths, performed with feedback from a coach, and then tweaked. At times deliberate practice is not fun. It's work. It's been found to be key to high performance in fields as diverse as music, chess, and athletics.

Writing and Sharing

Still more research on process goals shows that we should take them seriously if we're intent on training for an important event. My doctoral research in the late 1990s on over 100 national- and world-class masters runners found that 94% of them wrote down their process goals. Ninety percent of them had a coach who provided feedback.

More recent goal-setting research published by Dr. Gail Matthews from Dominican University found that the combination of writing down goals, writing action commitments for them, sharing commitments with a friend and sending weekly progress to a friend predicts goal achievement much more than just saying goals out loud and not including specific follow-up plans.

Dr. Matthews divided her subjects (people who were setting all kinds of goals, including finishing projects and starting new routines) into five groups. The groups were assigned five different levels of commitment. As an example, the least committed group was asked just to think (not write) about their goals. The most committed group was asked to write down goals, write action commitments for each one, share the written goals and action commitments with a friend, and send weekly progress to a friend. Of the original 267 participants, 149 completed the study.

At the end of the study, only 43% of the least committed group achieved their goals as compared with 76% of the most committed group. Sending weekly progress reports to a friend mattered. In addition, those who sent weekly reports were 12% more likely to achieve their goals than those who just wrote down their goals and action commitments.

Picking Positive Peers

Other research suggests that process goals are easier to achieve if you live with others who have habits which you admire. UCLA neuroscientist Dr. Marco Iacoboni, author of Mirroring People: The Science of How We Connect to Others, has done extensive research on mirror neurons, brain cells in the premotor cortex and inferior parietal cortex.

Mirror neurons, said Dr. Iacoboni (Scientific American, July 1, 2008), "are the only brain cells we know of that seem specialized to code the actions of other people and also our own actions. They are obviously essential brain cells for social interactions When I see you smiling, my mirror neurons for smiling fire up, too, initiating a cascade of neural activity that evokes the feeling we typically associate with a smile."

So if your process goals include strength training a few times a week, you're more likely to achieve them if you are around others who also strength train a few times a week. Those mirror neurons are watching all kinds of behaviors around you.  Are you aware of others' habits and if so, do you spend time with those whose habits you emulate?

What steps might you take if you're not lasered in on process goals?

Ideally set process goals with a coach over a short time period. My practice focuses on successive six-week goals for weekly review and tweaking. (A 2007 study by psychologist Richard Wiseman showed that 88% of people who make New Year's resolutions fail. The reason? No structure. No follow-up.)

And if you don't want a coach, find a similarly committed friend. It's more important that your friend is committed to a process than that the friend is an athlete. An artist, executive, chef anyone can be a powerful goal setting partner. (If only pets could talk.)

The 2026 Rimi Riga Marathon produced a thrilling showcase of endurance, dominance, and elite distance running as Ethiopia’s Ayantu Kumela and Kenya’s Kelvin Kiptoo Kororia emerged victorious with commanding performances in the Latvian capital.

Kumela successfully defended her women’s crown in breathtaking fashion, delivering an even stronger display than last year to cement her growing legacy in Riga. The Ethiopian star crossed the finish line in an impressive 2:26:40, nearly two minutes faster than her previous winning performance, underlining both her consistency and remarkable progression on the marathon stage.

Running with confidence and control from the opening kilometers, Kumela gradually distanced herself from the chasing pack before powering home to a memorable back-to-back triumph. Her composed race execution and devastating late surge once again proved too strong for the elite field assembled in Riga.

Fellow Ethiopian Obse Abdeta Deme secured second place in 2:27:50, while Sadura Adawork Aberta completed an all-Ethiopian podium after clocking 2:29:05 for third.

In the men’s race, Kelvin Kiptoo Kororia produced a stunning performance of his own, delivering a masterclass that left no doubt about his superiority on the day. The Kenyan runner stormed to victory in 2:08:58, finishing with authority after an electrifying run through the streets of Riga.

Kororia looked in complete command throughout the race, maintaining a relentless rhythm before unleashing a powerful finishing stretch that thrilled spectators at the finish line. His victory was not only decisive but also symbolic of a runner operating at the peak of confidence and strength.

Ethiopia’s Getachew Kene Tufa claimed second place in 2:11:29, while Kenya’s Stephen Kipkemoi Kibor completed the podium in third after clocking 2:12:27.

With both races delivering fast times and unforgettable moments, the 2026 Rimi Riga Marathon once again lived up to its growing reputation as one of Europe’s premier road racing events. Yet above all, the spotlight belonged to Kumela and Kororia — two champions whose dominant performances transformed Riga into a stage of marathon excellence.

Kenya’s rising middle-distance sensation Emmaculate Jemutai produced one of the most remarkable performances of the Big 12 Championships, storming to two gold medals within the space of just one hour and twenty minutes in a breathtaking display of endurance, tactical brilliance, and raw determination.

Representing Kansas, Jemutai first conquered a fiercely competitive women’s 1500m field, timing her race to perfection before unleashing a devastating finishing kick to cross the line in 4:09.66. Against a stacked lineup packed with elite collegiate talent, the Kenyan star remained composed throughout the tactical contest before separating herself when it mattered most.

Her victory in the 1500m alone would have been enough to headline the day, but Jemutai was far from finished.

Barely eighty minutes later, she returned to the track for the women’s 800m final and once again delivered under pressure. Despite the physical demands of the earlier race, Jemutai showed extraordinary resilience and championship mentality, surging to another impressive triumph in 2:05.90 to complete a sensational double that left the crowd in awe.

Winning two middle-distance titles in such a short span is an exceptionally rare achievement at championship level, requiring not only elite fitness but also tactical intelligence, recovery ability, and mental toughness. Jemutai displayed all of those qualities in abundance.

The manner in which she controlled both races underlined her growing reputation as one of the most versatile and dangerous middle-distance athletes in collegiate athletics. Her ability to seamlessly transition from the tactical demands of the 1500m to the speed and intensity of the 800m showcased a runner operating at an elite level.

For Kansas Track and Field, Jemutai’s heroics marked one of the standout moments of the championships, while for Kenyan athletics, her dominant performances continue to signal the emergence of another exciting talent on the global stage.

From patience and poise in the 1500m to courage and strength in the 800m, Emmaculate Jemutai delivered a championship performance that will be remembered for a long time in Big 12 history.

Excitement continues to build around Australian athletics, and few voices carry more weight in the sport than that of Sebastian Coe. The World Athletics President has offered glowing praise for the remarkable progress being made across the nation’s track and field landscape, describing Australia as one of the sport’s fastest-rising global forces ahead of the Oceania Championships and the road to Brisbane 2032.

Speaking with confidence about the future of the sport in the region, Coe highlighted the depth of emerging talent, the growing professionalism within the Australian system, and the powerful momentum being created by recent international performances. According to the two-time Olympic champion, Australia is no longer simply rebuilding — it is rapidly transforming into a genuine athletics powerhouse capable of shaping the next decade of global competition.

The timing of Coe’s remarks adds even greater significance as anticipation intensifies for the Oceania Championships, an event expected to showcase many of the continent’s brightest stars. With Brisbane set to host the 2032 Olympic Games, the championships are being viewed as another important stepping stone in Australia’s long-term vision to elevate athletics to unprecedented heights.

Australia’s recent rise has been impossible to ignore. From sprinting breakthroughs to middle-distance success and world-class field event performances, the nation has consistently produced athletes capable of challenging the sport’s established giants. Coe acknowledged that this upward trajectory is the result of sustained investment, stronger development pathways, and a renewed culture of ambition throughout Australian athletics.

Beyond medals and records, Coe also praised the enthusiasm of Australian fans and the country’s ability to stage major sporting events at the highest level. He believes Brisbane 2032 presents a historic opportunity not only for Australia but for athletics across the Oceania region, inspiring a new generation of athletes to dream bigger and compete fearlessly on the world stage.

As the countdown to both the Oceania Championships and Brisbane 2032 continues, the message from Lord Coe was unmistakable: Australian athletics is entering a defining era — one built on belief, talent, and the potential to leave a lasting mark on global sport.

Britain’s rising sprint sensation Yemi Mary John delivered the performance of her career at the Seiko Golden Grand Prix, blazing to a sensational victory in the women’s 400m with a huge personal best of 49.85 seconds.

Under the bright lights in Tokyo, the young British star produced a fearless and composed run, powering through the final straight to dip under the coveted 50-second barrier for the very first time. In doing so, John etched her name into British athletics history, becoming only the ninth British woman ever to break 50 seconds in the one-lap event. Her remarkable performance also lifts her to seventh on the all-time British rankings, confirming her arrival among the nation’s elite quarter-milers.

The race unfolded at a relentless pace from the opening stages, but John remained calm and controlled before unleashing a devastating finish over the final 100 metres. Her breakthrough performance signals a major step forward in what is rapidly becoming one of the most exciting careers in British sprinting.

American athlete Bailey Lear also impressed with a lifetime best of 50.42 seconds to secure second place after a strong and competitive display. The high-quality contest in Tokyo highlighted the growing depth and intensity in women’s 400m sprinting on the international stage.

For John, however, the night belonged entirely to her. Breaking the 50-second barrier is widely regarded as one of the defining milestones in women’s sprinting, and the manner in which she achieved it suggests there may be even faster times ahead. Her victory in Tokyo not only delivered a statement win but also announced her as a serious force to watch as the global athletics season continues to build momentum.

American sprint sensation Noah Lyles delivered another emphatic statement on the global stage after storming to victory in the men’s 100 metres at the Seiko Golden Grand Prix, clocking a brilliant 9.95 seconds in a performance that electrified the crowd and reaffirmed his status as one of the fastest men in the world.

Competing against a quality international field, Lyles exploded out of the blocks with confidence and composure before unleashing his trademark top-end speed over the closing metres to comfortably secure the win. Assisted by a legal +0.6 m/s wind, the American crossed the line well ahead of compatriot Tate Taylor, who finished second in 10.04, while Great Britain’s Jake Odey-Jordan claimed third place in 10.09.

The race once again highlighted Lyles’ growing dominance in the short sprints as he continues building momentum ahead of the major championships season. His sub-10 performance was not only a victory but also a warning shot to the rest of the sprinting world, showcasing both his sharp early-season form and exceptional finishing power.

The Japanese contingent also delivered respectable performances on home soil, led by Yoshihide Kiryu in fourth place with 10.15. Fellow countrymen Shota Iizuka and Yuki Koike followed closely in 10.19 and 10.21 respectively, while Ryota Yamagata finished seventh in 10.24.

For Lyles, the victory represents far more than just another win. It reflects the consistency, confidence, and championship mentality that have made him one of track and field’s biggest stars. With the season gathering pace, performances like this continue to raise anticipation for what could become another historic year for the American sprint king.