Running News Daily

Eight post-race reflection questions for every runner

You’ve crossed the finish line of your goal race, the dust has settled from your post-race celebrations, and now it’s time to do some reflecting. Taking time to look back on both your training and your race to assess what worked well and what didn’t is an important step if you want to continue to improve. These eight questions will help get you started.

1.- What can I celebrate?

Before you dissect anything too much, take a minute to celebrate what you accomplished. Even if your race didn’t go as well as you’d hoped, try to pick out one or two things that you’re proud of. 

Maybe you didn’t hit your goal time, but you’re proud of yourself for not giving up when things weren’t going well–and that deserves recognition. Or maybe you finally nailed your fuelling strategy or managed your pre-race nerves better than before. Whatever your wins were, write them down and celebrate them.

2.- How did your race play out vs. your race plan?

If you executed your race plan perfectly, great job! Answering this question will be easy. If not, ask yourself why it didn’t, and whether those factors were within your control. It’s one thing if the weather went sideways on race day, or if you tripped and fell halfway to the finish line. It’s another thing if you look back on it and realize that maybe your race plan wasn’t realistic, or you made some early pacing mistakes that cost you your goal time. If it’s the latter, then great–those things can easily be fixed for next time.

3.- What did you learn during your training and race?

This question is intentionally broad, and will likely overlap with some of your other answers, but it’s a great way to get you to start thinking more analytically about your race buildup. Was there anything that surprised you during your training or on race day? In what ways did reality differ from your expectations? 

4.- Did you enjoy your training and race? Why or why not?

It’s really important to be honest when answering this one. Of course, you likely didn’t enjoy every aspect of training, but try to identify what you did like and what you didn’t. If, for example, you hated getting up early to run by yourself in the dark, maybe next time you can join a group to train with or enlist a running buddy to do some early morning runs with you.

5.- What parts were tough?

This is especially important to think about in the context of your race. Did you struggle with a big hill in the middle of the course? Maybe you should do more hill work during your next training cycle. Was your race fuel not going down so well? Perhaps you should experiment with some different options next time around. Did you struggle with jet lag during your destination race? You might need to plan a little differently next time you travel for a race.

6.- What did you do well?

Although it sounds similar, this is different than celebrating your wins. Go more granular here–you hit your goal time, but why? What did you do during your training or race that helped you accomplish that? You maintained a more even pace throughout the entire run, rather than slowing down in the middle or end–how come? What did you do in your training that improved your endurance?

7.- Where is your biggest opportunity to grow?

Now is the time to decide what your main focus will be during your next training cycle. This could be anything from improving your consistency to changing up your routine so you have more fun with your training. 

8.- Where do you want to be six months to a year from now?

Envision the runner you want to be in the future, and adjust your approach accordingly.

Teacher Dribbles Way to Guinness World Record Marathon Finish

Maria Babineau dribbled a basketball for 26.2 miles, finishing the Toronto Waterfront Marathon in her debut at the distance.

Over the weekend, the Toronto Waterfront Marathon saw its fair share of excitement, with Ethiopia’s Buze Diriba Kejela winning the women’s race with a personal-best time of 2:23:11 for the women’s race, while Elvis Kipchoge Cheboi took the win in the men’s field with a time of 2:09:20.

While no course records were broken, the event did see an incredible 20 Guinness World Record attempts, with everything from the fastest half marathon in a five-person costume to the quickest half marathon by a female dressed as a crustacean. But one impressive attempt was a total slam dunk: elementary school teacher Maria Babineau broke the record for the fastest female running a marathon while dribbling a basketball, finishing the race in 3:57:40.

My students knew I loved basketball, so they encouraged me to break a basketball world record,” Babineau told Runner's World. “The enthusiasm the students shared for attempting the record was amazing. I wanted to show them that anything is possible.”

Video from the race shows Babineau running while dribbling the ball, alternating between her hands as she confidently breezed past her competition. “During the marathon, there were points of the race where my arms were cramping a little,” she said. “The cheering of the spectators and the positive comments from all the runners around me are what helped me get through it.”

The race, surprisingly, was Babineau’s first marathon, completed after about seven weeks of training. “During my training, I ended up having quite a few dogs try to steal the basketball,” Babineau said. “I also had to practice wearing a GoPro on my chest to record the attempt.”

The record attempt, which Guinness is still reviewing, was for more than just cheers from the crowd—Babineau ran in support of a charity she volunteers with, Ronald McDonald House Ottawa. Her goal was to raise $1,000 CAD to help the organization (which provides a home for families with sick children) buy an adjustable basketball net so families can play together. Babineau donated $1 for every kilometer she ran as part of her training, and ultimately, she raised more than her goal, presenting the basketball net and her record-achieving basketball to the house. 

Marinella Satta of Italy set the previous record for the fastest female dribbling a basketball in 4:28:11 during the Giro D’Italia Run in Turin, Italy, back in 2010, finishing 25th out of 38 runners.

For any men who feel inspired by this feat, the current Guinness record for the fastest marathon while dribbling a basketball for men was set in 2021 by Steffan Reimer, who ran a 2:50 marathon while bouncing the ball along the course.

Reusable Aid Station Water Cups Are Gaining Traction at Races

Hiccup is a service that has been used at Grandma’s Marathon and the Chicago Marathon start line. Now it’s partnering with NYCRUNS, which hosts over 75,000 runners each year.

Race organizers around the world have been making strides in recent years to reduce waste—from making T-shirts and medals optional (or eliminating them completely), to providing digital-only swag bags, to offering compostable or reusable water cups. But there’s still a long way to go to make running events more environmentally sustainable. 

In 2020, Kristina Smithe started her reusable cup service, Hiccup, because she was astounded by the amount of waste she saw at running events and wanted to do something about it. Hiccup provides 8-ounce silicone cups at race aid stations as an alternative to disposable cups, and washes and sanitizes them afterwards so they can be used for future events. So far, Hiccup has partnered with races in nine states, for small town turkey trots to major events like Grandma’s Marathon and the Chicago Marathon start line. 

Now, thanks to a new partnership with NYCRUNS, Hiccup is making its way to one of the biggest running cities in the world, adding the Big Apple to the list. The running group’s first event using the cups will be the Haunted Island 10K and 5K races NYCRUNS is hosting on October 28 and 29 on Governors Island.

In an email introducing the Hiccup concept to participants, the NYCRUNS team included instructions: “Do not take the cup away from the water station and do not keep it as a souvenir (as tempting as it may be!) ... Toss the cup in one of the designated bins when you are finished.”

NYCRUNS estimates that by using Hiccup, they will prevent over 10,000 cups from going to the landfill at their Haunted Island races alone. There’s heaps more work to be done for the running industry to become more sustainable, but the impact of just this one New York City racing org switching over to reusable cups is not negligible. NYCRUNS hosts about 20 running events per year for over 75,000 athletes. All those cups and all that rubbish adds up. 

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The Physiology of Training Plateaus

Scientists want to know why we don’t keep getting bigger and stronger forever

The law of diminishing returns, in the sports and fitness context, is not particularly controversial. When you’re a neophyte, small amounts of training produce big gains. When you’re a hardened vet, huge training loads are needed to squeeze out tiny gains. Eventually, and inevitably, you hit a ceiling. We’re so used to this pattern that we seldom stop to ask a very basic question: Why?

A major new review paper from Jeremy Loenneke’s research group at the University of Mississippi, published in Sports Medicine, takes on this question in the context of strength training. What, if anything, prevents us from continuing to get bigger and stronger indefinitely, assuming we’re willing to keep upping the training dose? Despite how obvious the question seems, the answers remain elusive. There are several theories, though, which offer some insight about how to push your own plateau a little higher.

The most obvious explanation for training plateaus is that you let the workouts get too easy. A few years ago, I wrote about a surprisingly effective ultra-minimalist once-a-week strength training routine. People who followed it made substantial gains in the first year or so of training, but only marginal gains thereafter. That seemed like a perfect illustration of failing to progress workout volume and difficulty. But the authors of that paper pushed back against this assumption. Data from powerlifters, they pointed out, showed similar plateau effects on a similar timeframe, even though the powerlifters were presumably following much more rigorous and sophisticated training programs.

Loenneke and his colleagues suggest four different mechanisms that might constrain maximal muscle growth. The first is that training eventually makes your muscle cells less responsive to the signals that usually trigger muscle growth. New muscle proteins are synthesized in response to various triggers including food, hormones, and the mechanical stress that strength training imposes on muscle fibers. There are various lines of evidence suggesting that well-trained people produce less new muscle protein in response to a given trigger than untrained people. No one’s entirely sure why, but the end result is that it gets progressively harder to ramp up the production of new muscle as you get fitter.

The other half of this equation is how quickly the muscle proteins you already have are being broken down. The general thinking is that this is less of a factor than how quickly you’re synthesizing new muscle protein, but one clear finding is that you break down protein at an elevated rate when you’re in caloric deficit. This doesn’t seem like a fundamental barrier, but it does suggest that getting enough calories in might be an increasing challenge as you get bigger and bigger.

The third possibility is that there’s a fundamental limit on how big muscle cells are allowed to get relative to their nuclei. The “myonuclear domain hypothesis” posits that each nucleus can only synthesize enough muscle protein to support a given cell volume. Unlike most cells in the body, muscle cells can have more than one nucleus, which enables them to get bigger with training. But the creation of new muscle cell nuclei is a complicated and poorly understood process, so it may eventually put a cap on how big a given muscle cell can get. There are also some other homeostatic mechanisms that may act to keep muscle cell size within a tight range: myostatin, for example, is a growth factor that hinders muscle growth, and whose resting levels get higher in strength-trained people.

The fourth and final mechanism is anabolic resistance, which is the gradual diminution of response to muscle-building triggers with age. This one sounds a lot like the first mechanism: less muscle-growth bang for your stimulus buck. But the difference is that it’s caused by the mere passage of time, rather than in response to prolonged strength training. There are various possible mechanisms: epigenetic changes, lower levels of sex hormones like testosterone and estrogen, insulin resistance, and so on. The idea here is that if you could magically stay 21 forever, you’d be able to keep getting bigger and stronger semi-indefinitely, but the passage of time means that the gradual accumulation of training gains is always competing with the inexorable creep of anabolic resistance.

So which is it? You’ve probably figured out by now that no one is really sure, and the answer is likely a mix of these and other factors. More research is needed. Still, it’s an interesting question, because understanding what general factors limit muscle growth might shed some light on why those limits differ so much among individuals. And it does suggest a practical takeaway: to raise your ultimate ceiling, hit the weights when you’re young, before anabolic resistance kicks in. Even if you slack off in middle age, there’s evidence that the extra cell nuclei you form when packing on muscle will stick around if you detrain and the muscle cells shrink. These dormant nuclei will make it easier to add muscle again later, a form of muscle memory that might help you defy the tyranny of age. And it’s not an all-or-nothing proposition: anabolic resistance is a long, slow process, so those of us no longer in the first flush of youth are still better able to put on muscle today than we will be tomorrow.

In practice, I’m pretty sure that most training plateaus, whether in muscle size, marathon time, or other fitness goals, don’t actually reflect some immutable biological law. We slip into comfortable routines, repeating the same workouts even though our bodies have already adapted to them. We settle for incremental goals instead of dreaming of quantum leaps. We get hurt or stressed out at work or distracted by other priorities. But there’s also some biology at work in the law of diminishing returns. Understanding that biology might eventually help us break through plateaus—or at least accept them gracefully.

Does Acupuncture Help With Sports Injuries? Experts Weigh In.

More athletes are turning to the ancient tradition for relief from pain. But does it actually work?

When your lower back or glutes flare up painfully after going too hard trail running over the weekend, your default instinct might be to add some extra stretching to your routine or schedule some time with your massage therapist or chiropractor.  If the pain is excruciating, you might even consult with a sports medicine doctor.

But there’s another accessible and effective treatment option for aches and pains. One that has only limited side effects and that’s been practiced for thousands of years.

It’s acupuncture. And although the mechanisms through which acupuncture works in the body aren’t fully understood, and there may be a placebo effect in play, research repeatedly indicates that acupuncture is effective at treating various forms of pain, including those related to myofascia, the back, and osteoarthritis.

Here’s what you need to know about acupuncture’s potential role in treating sports injuries. 

Acupuncture is a practice in Traditional Chinese Medicine (TCM) that involves inserting small, thin needles through the skin and often into the superficial layers of the muscle to relieve pain and address health conditions like menstrual cramps, migraines, and arthritis. The points where needles are inserted are pathways, each corresponding to a particular organ or system, along which energy, or qi, is believed to travel. According to TCM, the needle helps unblock meridians. 

From a Western medicine perspective, it’s believed that the needles stimulate the body’s muscles, connective tissue, and central nervous system, which can help with recovery from illnesses and pain. “Basically, what we’re doing with acupuncture is we’re using your body’s inherent means of healing itself,” says David Mann, DO, who is a primary care and sports medicine physician and licensed acupuncturist at Houston Methodist. 

Sports medicine acupuncturists specifically treat sports injuries using the same foundations of TCM, but also incorporate functional anatomy, muscle testing, and range of motion testing. “Using this approach, I can precisely identify complex injuries and their sources, especially when checking for posture issues during various movements,” explains sports medicine acupuncturist Kevin Menard. 

Hilary Patzer, a doctor of Chinese Medicine and licensed acupuncturist who works with the Minnesota Vikings, believes combining TCM and sports medicine really helps nudge the body along on the path to healing. “The body wants to be in harmony, it wants to be balanced, it wants to be functional,” she says. “But sometimes it has to be told what to do because it’s gotten out of alignment.”

Acupuncture is used to treat all sorts of sports injuries, including joint problems, muscle sprains and strains, tight muscles and trigger points, lower back pain, cervical and lumbar herniations, and many other conditions. “It’s just so incredibly helpful because we can treat the whole body effectively in that one treatment,” Patzer says. “Those needles are like little magic wands.”

This broad approach means that when treating something like a quadriceps strain, an acupuncturist will also assess and potentially address other muscles around that injury that may be compromised or compensating. “If you don’t treat anything around [the injury], they’re going to continue to have that quad injury and it’s not going to heal nearly as fast as if you treat upstream and downstream as well,” Patzer explains.

Here are a few ways that acupuncture can be useful when treating sports injuries, according to the experts: 

Acupuncture is frequently used to reduce various types of pain and is increasingly recognized as a non-drug alternative to painkillers. One reason for acupuncture’s pain relieving effect is that it’s known to release endorphins, which can help decrease pain and lift your mood. “By boosting the production of endorphins, acupuncture directly counters pain, a primary concern with sports-related injuries,” Menard says. 

Acupuncturists commonly use the practice to reduce inflammation following injuries. Menard explains that acupuncture improves blood circulation to targeted muscles, fascia, tendons, and ligaments, which helps reduce swelling and repair injured tissues.

A recent study published in the journal Nature found that acupuncture can trigger an anti-inflammatory response and suppress inflammation through the involvement of a nerve pathway between the vagus nerve and the adrenals called the vagal-adrenal axis. Other studies show similar findings, with acupuncture reducing or controlling inflammation by stimulating various pathways that connect the nervous and immune systems, both of which are known to play a role in the body’s inflammatory response. It’s important to note that these studies were conducted on mice, which isn’t always an exact predictor of human response.

Another study found that acupuncture may reduce inflammation by stimulating the vagus nerve, which is part of the parasympathetic nervous system and plays a large role in the body’s stress response.

Acupuncture can enhance proprioception—meaning the body’s sense of its position and movement—by addressing trigger points and knots in the muscle tissue, Menard says. For athletes, proprioception is really important because it plays a role in balance, coordinating movements, and adjusting muscle activity. When proprioception is low, sports injuries may be more likely to occur

“These knots, if untreated, can hinder muscles and their counterparts from functioning correctly, leading to imbalances and further complications,” Menard explains. “Acupuncture’s ability to identify and treat these points can provide immediate relief, helping athletes regain their proper form and function.”

Patzer compares muscle functioning to a slinky—when a muscle is functioning properly it opens and closes like a spring, and that’s a good thing. But if it’s pulled too long or locked up too tight, it may not perform at its best. Left untreated, this can sometimes lead to problems with nearby muscles, tendons, and joints. “With acupuncture, I’m able to help the muscle get that kind of proper movement and function back,” Patzer says. 

Many acupuncturists may be able to help someone with a sports injury, but if you’re an athlete and experiencing pain, Patzer says it’s best to see someone who specializes or is certified in sports medicine acupuncture. If you have an X-ray or MRI results, bring a copy to your appointment to help inform treatment. “It’s essential to accurately diagnose each condition to tailor the most effective acupuncture treatment to the patient’s specific needs,” Menard says.

Keep in mind that acupuncture likely isn’t going to be a one-stop cure for any sports injury that arises, and it’s often most effective when used in conjunction with other types of treatment. Acupuncturists will even refer patients to other care facilities or professionals, like hospitals, chiropractors, physical therapists, and massage therapists. “We work in tandem, ensuring every patient gets the holistic care they need,”Menard says.

Australian ultrarunner makes history by racing UTMB and Ironman World champs

Ultrarunner Lucy Bartholomew made running and triathlon history on Sunday, becoming only the second woman ever to finish the 171-kilometre Ultra-Trail du Mont-Blanc (UTMB) as well as the Ironman World Championships in the same year.

Bartholomew ran remarkably well at both events, taking a tenth-place finish at UTMB in 27:39:22, and completing what was only her second Ironman in 10:43:41, with a 3:31 marathon time.

The double–nearly 400 kilometres of challenging racing–has only been conquered by one woman before Bartholomew: Ireland’s Diana Hogan-Murphy, in 2014. Bartholomew is also the fastest person of any gender to have completed both events in the same year.Bartholomew shot to fame in the ultrarunning world in 2018, when she was the third female at the Western States 100. The runner shared on social media that she lost some of the joy in racing in the years following her WSER podium, and after her 2022 race ended in a DNF, she wasn’t sure if she’d race 100 miles again.

“You show up (almost) every day to run so that you can run even more on the race day, finish and not be able to run, only to want to run, and then run to aid in the recovering of the running and to prepare for more running,” Bartholomew explained. “To take myself out of this cycle I decided to tick a bucket list idea to do an IRONMAN triathlon. It was a ‘one day, someday’ objective that I pulled forward to help pull me out of feeling stuck.”Bartholomew’s first Ironman, in Western Australia in December 2022, qualified her for the Kona World Championship event in Hawaii.

While the runner had only planned to complete one Ironman, she felt she couldn’t miss the opportunity to race in Hawaii. “Not being one who steps down from a challenge, it seemed right to go one more,” she said.

“I’ve swum, biked and run my way to fantastic recovery from UTMB and moderate triathlon fitness for Kona,” Bartholomew said pre-race. “It was a fun, fine balance to play with these two big events so close to each other.”

Ingebrigtsen brothers speak out against their father and former coach

The Ingebrigtsen brothers have been involved in a long-standing conflict with their father and former coach, Gjert Ingebrigtsen. Earlier this week, the tension reached a high point when the Norwegian Athletics Association denied Gjert accreditation for major championships in the upcoming year, including the World Indoor Athletics Championships and the Paris Olympics.

Last year, the brothers revealed that Gjert would no longer coach his sons, Jakob, Filip and Henrik, for health reasons. Later it came out that Gjert was not granted accreditation at the 2023 World Championships in Budapest and did not attend Jakob’s wedding in September, and Norwegian media dove into the feud.

The Ingebrigtsen brothers have been involved in a long-standing conflict with their father and former coach, Gjert Ingebrigtsen. Earlier this week, the tension reached a high point when the Norwegian Athletics Association denied Gjert accreditation for major championships in the upcoming year, including the World Indoor Athletics Championships and the Paris Olympics.

Last year, the brothers revealed that Gjert would no longer coach his sons, Jakob, Filip and Henrik, for health reasons. Later it came out that Gjert was not granted accreditation at the 2023 World Championships in Budapest and did not attend Jakob’s wedding in September, and Norwegian media dove into the feud.

“We should have helped stop the situation earlier,” the brothers wrote on VG. “The fact that we didn’t weighs on us. Two years ago, we had enough. The situation we have been through in the family has taken an enormous toll. In the midst of this, we have tried to perform, but the joy of playing sports is gone.”

The brothers asked the Norwegian Athletics Association for safety from Gjert and not to be put in situations where they may see or have to face their father. “We do not have the capacity or desire to deal with him. Not now,” said Henrik. 

“On the basis of Jakob, Philip and Henrik’s statements today, we promise to provide a safe environment and a healthy performance environment for our athletes,” the Norwegian Athletics Federation wrote in a response to their statement.

Gjert is still very much associated with Norwegian athletics as the coach of high-profile middle-distance runner Narve Gilje Nordås, who won bronze in the men’s 1,500m at the world championships in Budapest, finishing on the heels of his compatriot, Jakob Ingebrigtsen, and the new world champion, Great Britain’s Josh Kerr.

Gjert responded to these claims through his lawyer on Thursday, denying the allegations of violence:

“The statements they make are baseless. I have never used violence against my children. That I have had weaknesses as a father, and to a great extent been a coach, is a realization I have also come to – albeit far too late.

“I’m far from perfect as a father and husband, but I’m not violent. First and foremost, this is a tragic situation for my family–we have reached the point where we are spreading false accusations against each other in the media. It makes me deeply unhappy. How we’re going to get past this, I don’t know, but we’ve got to try.”

The brothers concluded their statement by saying that they want to get back to the joy of playing sports and representing Norway “with the flag on their chest” without the shadow of their family conflict. “There are many people who want to talk to us about this matter. We don’t want that. This case has cost too much already, and now we want to move on,” they wrote.

Kenyan Margaret Chelimo to battle Melat Kejeta at Valencia Half Marathon

World Road Running Half Marathon silver medalist, Margaret Chelimo will lead a strong deep field at the 17th edition of the Valencia Half Marathon slated for Sunday in Valencia, Spain.

The 30 year-old who is also the 2019 World 5000m silver medalist will partner with her compatriot Janeth Chepngetich as they try to dethrone the seven Ethiopia’s who will be led by the former world marathon champion, Gotytom Gebreslase, who comes to this race with the third fastest time on paper of 1:05.36 that she got two years ago at Bahrain Night Half Marathon where she took the honors.

Chelimo who is also the 2022 World 10,000m bronze medalist, will have to get past the current European record holder over the half marathon distance, Melat Kejeta from Germany who holds the fastest in this field of 1:05.26 that she got at the 2020 World Half Marathon Championships, where she finished in second behind Peres Jepchirchir.

The World Cross Country silver medalist, Tsigie Gebreselama and World Indoor 3000m champion Lemlem Hailu both from Ethiopia will also be fighting for the top podium finish.

The race director Marc Roig expresses his anticipation for the event, saying, “Valencia proves once again to be the race of choice for the world’s elite athletes looking to break records. “The return of last year’s winner in the women category is a testament to the race’s popularity. We expect to witness remarkable records, national records, and potentially the fastest world records of the year”.

Lilian Kasait reminisces on season comeback after doping ban

Lilian Kasait has given a candid assessment of her season after completing her doping ban in February.

Lilian Kasait is one of the few athletes who bounced back after a doping ban threatened her career and she has come out to give an assessment of her 2023 season.

According to reports by BBC, the Kenyan runner was banned for 10 months for the use of the hormone therapy drug Letrozole.

The former world Under-18 3,000m champion had her results annulled on January 20, 2022, the day she provided her positive sample. Her suspension ran from April 2022 to February 2023 after admitting to her guilt.

Speaking to Nation Sport after ending her season at the World Road Running Championships, Kasait expressed her delight to have made a comeback and ended her season on a high. She bagged a silver medal at the global showpiece where she was debuting.

“I’m very happy because I’ve ended my season with a medal. The road race was my first and I just went there hoping for the best,” she said.

Kasait opened her season with a fourth-place finish at the Kip Keino Classic before proceeding to reign supreme in the 1500m and 5000m at the Kenya Prisons Championships.

She then began her Diamond League Trophy campaign at the Meeting in Paris where she finished fourth in the 5000m before heading to the Meeting in Oslo where she competed in the 3000m and finished second.

The former All Africa Games champion then jetted back to the country for the National Championships and World Championships National Trials. She secured a ticket to the global show in the Hungarian capital and managed to finish 10th.

She soothed her World Championships heartbreak with a win at the Diamond League Meeting in Brussels before closing her track season at the Prefontaine Classic with a fourth-place finish.

Always learning, Jemal Yimer refocuses after Riga with marathon success in his sights

For as long as he can remember, Jemal Yimer has been a student of the sport. 

The 27-year-old grew up in the Amhara region of Ethiopia, without any running background in his family, but that didn’t stop him idolising the greats. “Haile Gebrselassie,” he says quickly, when asked about his childhood heroes.

Yimer began running at school, juggling football and athletics in his teenage years before deciding to give the latter his full focus. Since 2016, it has consumed him and when he’s not running twice a day – which he does every day except Sunday – one of his hobbies is to watch documentaries about the greats of the sport. 

“Sometimes it’s (Eliud) Kipchoge, Gebrselassie, or Kenenisa (Bekele) – we see the life history of strong athletes, their races,” he says. “That is the backbone of me; it’s motivation for me.”

Yimer earned his first international vest in 2016, finishing fourth at the African Championships over 10,000m. The following year he hit a new level, finishing fourth at the World Cross Country Championships in Uganda, helping Ethiopia to team gold, and he went on to finish fifth in the 10,000m at the 2017 World Championships in London, clocking 26:56.11. 

In 2018, there was another near-miss at a major podium, Yimer finishing fourth at the World Half Marathon Championships in Valencia, just one second behind the bronze medallist. Later that year, he returned to Valencia and performed like a man possessed, winning in a then Ethiopian half marathon record of 58:33. 

As his focus turned from the track to the roads, he also changed coaches, coming under the guidance of Getamesay Molla, who works with a number of Ethiopia’s best marathoners. Molla had been a good athlete himself, if not quite a champion, and he’d trained alongside many of the country’s best, such as Kenenisa Bekele, before turning his hand to coaching in 2010. 

He began working with Yimer in 2019 and has long been impressed by his protege. “Jemal is a very strong athlete, and he’s versatile,” says Molla. “He’s tough, especially for races. He’s confident in himself.”

They train at various venues on the outskirts of Addis Ababa, doing long runs at high altitude and dropping to medium altitude for faster interval sessions. Yimer typically runs about 200km per week. What impresses the coach most about Yimer?

“His consistency,” says Molla. “Every session, he does not miss.”

In 2020, Yimer made his long-awaited marathon debut. It was due to come at the Boston Marathon in April but after that race was cancelled due to the pandemic, it ended up being at the Valencia Marathon in December, but Yimer was unable to finish, having suffered an early fall. 

In 2021, Boston was back on the calendar and Yimer turned in a superb debut performance there, finishing third in 2:10:38, just one second behind Lemi Berhanu in second. “My expectation for him was winning,” says Molla with a smile. “But the podium was not bad; it was good.”

The transition to the marathon was “not difficult”, says Yimer, but given his stride was better suited to shorter distances, he “had challenges after 15km, 20km” on hard long runs. In 2022, Yimer returned to Boston and finished eighth in 2:08:58, and earlier this year he claimed victory at the Los Angeles Marathon in 2:13:13. In August he finished second at the Antrim Coast Half Marathon in Northern Ireland in 58:38, teeing him up beautifully for a podium tilt at the World Athletics Road Running Championships Riga 23. 

The journey to Latvia proved an eventful one, with the Ethiopian team stranded in Germany for close to a full day just two days before the race. Still, Yimer wasn’t going to use that as an excuse. 

“This was not the first time for such a long journey; travelling is always up and down and that is not a reason for how I will perform in the race,” he said on the eve of the championships. “I will focus totally.”

That’s exactly what he did, with Yimer launching himself into contention at the key moment of the half marathon, when Kenya’s Daniel Simiu Ebenyo surged to the front after 16km. Yimer was the only man to go with him, but he soon found the pace too hot to handle. 

Ebenyo also began to falter in the final kilometre, giving way to his teammate Sabastian Kimaru Sawe, but Yimer paid an even heavier price, dropping back to fourth. Try as he might, he was unable to summon the finish needed to overhaul Samwel Nyamai Mailu for the bronze medal, coming home fourth in 59:22. 

It was a sign of how hard he’d run that Yimer had to be assisted through the mixed zone by a medic afterwards, his very best coming up just shy of a medal on the day. Still, he has a chance to make amends soon. On November 5, Yimer will line up at the New York City Marathon against a top-class field. His PB of 2:08:58 ranks him 13th, though his rivals know that’s not a true reflection of his ability. 

“We can expect a good result in New York,” says Molla. “I expect he’ll be on the podium.”

A father to a two-year-old boy, Yimer will sometimes bring his son along to training and the toddler is starting to get a grasp on what his dad does for a living. Yimer knows a race like New York offers a golden opportunity to provide a better future for his family, which is part of his motivation. 

“First I focus on training, then I have many plans on the business end for the future,” he says. Yimer isn’t shy about making them public: “My goal is to run fast times, to run all the major marathons, and to win world and Olympic medals.”

Elite women's marathoner Hall to run Manchester Road Race

Sara Hall, who was fifth in the World Marathon Championships last year, has entered this year's Manchester Road Race.  This will be her first appearance in the Thanksgiving Day run.

Hall, 40,  finished in 2:22:10 in the world event in Eugene, Oregon, and was the runner-up at the 2020 London Marathon in 2:22:01.  Her personal-best for the 26.2-mile run 2:20:32, and 1:07:15.

A seven-time All-American when she competed for Stanford, Hall ran the steeplechase before becoming a marathoner. She won the gold medal in the steeplechase at the 2011 Pan American Games in Mexico.

Hall is married to retired Olympic marathoner Ryan Hall.  Ryan, who also competed for Stanford, set the United States records for the marathon and half marathon.  In 2017, the couple adopted four young sisters from Ethiopia. The family resides in Flagstaff, Arizona.

 “Sara is a wonderful addition to this year’s race,” said Jim Harvey, the MRRs elite runner coordinator. “She is a very accomplished athlete and a great person.”

The 87th Manchester Road Race, which has been designated a World Athletics Label Event by World Athletics, starts at 10 a.m. on Thanksgiving Day Nov. 23. The 4.748-mile-long road race is run on a loop course through Manchester’s central district that starts and finishes on Main Street, in front of St. James Church.

Geoffrey Kamworor is out of the New York City Marathon

Geoffrey Kamworor was looking to return to the streets of New York in November but has been ruled out of the race due to an injury.

An injury setback has forced Geoffrey Kamworor to withdraw from the New York City Marathon that was scheduled for Sunday, November 2.

In a post on his Facebook page, the two-time New York City Marathon champion expressed his disappointment towards the same.

He was bracing up for a tough test of return to one of his favourite courses but he will have to wait for next season.

He said: “After good results in the World Cross Country Championships and the London Marathon earlier this year, I was building towards a great New York City Marathon.

Unfortunately, an injury came my way and didn't leave me any other option as to take some rest and focus towards 2024.”

Kamworor opened his season at the World Cross-country Championships where he finished fourth in the men’s senior race.

He then jetted back into the country for training ahead of the London Marathon where he finished an impressive second in a Personal Best time of 2:04:23.

Kamworor Kamworor had been battling a series of injuries in the previous years and he had just announced his return this season but things are currently not working well for him.

Things started off worse for him in June 2020 after being hit by a motorcycle. The injury saw him undergo surgery which forced him to slow down.

The three-time World Cross-country then came back to compete in 2021 but missed out on the Olympic Games.

Last year, he participated at the World Championships held in Eugene, Oregon but failed to make an impact after finishing fifth in the marathon. He had started off his season at the Boston Marathon where he finished eighth.

Fancy Chemutai to open her season at the Boston Half Marathon

Fancy Chemutai will be opening her season at the Boston 21km after a successful 2022 season.

Fancy Chemutai has been confirmed for the Boston Half Marathon scheduled to take place on Sunday, November 12.

Chemutai will be opening her season at the event because she has not competed in any other race this season. Last season, the Kenyan had a quite busy season since she started a bit earlier compared to this season.

She started off her season in April, with a 13th-place finish at the Adizero Road to Records before heading to the AJC Peachtree Road Race where she finished fourth. Her final race was at the 2022 Valencia Marathon where she finished an impressive fifth.

She heads into the field as the fastest with a Personal Best time of 1:04:54. However, she faces a stern test from her compatriots and Ethiopians who are also ready to rumble.

One able opponent to watch out for is Senbere Teferi of Ethiopia, the 2022 Boston 5K champion and three-time World Championships medallist who will be looking to continue her winning ways in Boston.

Another athlete who poses a threat is compatriot Rosemary Wanjiru, who claimed victory at the Tokyo Marathon earlier this year.

In the men’s field, Abel Kipchumba headlines the start list with a Personal Best time of 58:07. Shadrack Kimining, also from Kenya lines up as the second fastest in the field, and he placed fifth during last year’s edition of the event.

Mohamed El Aaraby (Morocco), Yemane Haileselassie (Eritrea), Pat Tiernan (Australia), and Amanuel Mesel (Eritrea) will bring international expertise.

Defending champion Geoffrey Koech will also be in the mix looking to win back-to-back titles.

Improve your fatigue resistance with this 300m workout

One of the hallmarks of great distance runners is their fatigue resistance, even when running at high speeds. This allows them to run farther and faster. Increasing fatigue resistance is a key component of running training, and is important even for recreational runners. This 300m workout is a great way to teach your body to become more comfortable while running at higher speeds and learning to adjust your pace on the go.

There are two main goals for this workout. The first, as mentioned, is to increase your fatigue resistance (i.e., to get you more comfortable when running fast, so you can maintain that speed for longer duration). To do this, you must try to stay as relaxed as you can, even when you’re running near your top speed. This means relaxing your shoulders and face, controlling your breathing and trying to stay as smooth as possible. 

The second is to improve your cadence. Instead of running these intervals at one consistent speed, your goal is to get faster every 100 metres until you’re running near your max for the final third of the interval. By changing your pace every 100 metres, you improve your ability to get your feet down faster and prepare your body to handle your race pace.

The pacing in this workout is really important. The first 100 metres will feel slow, and it should. Resist the temptation to go out too hard, so you leave room to accelerate through the interval. Your accelerations should look like this:

First 100m – 50 per cent effort (approximately mile pace)

Second 100m – 75 per cent effort (approximately 800m pace)

Third 100m – 100 per cent effort 

This workout is designed for the track, but if you don’t have one, we recommend marking off every 100m on a flat, straight path, so you can easily see where to crank up the pace. 

The workout

Warmup: 15-20 minutes of easy jogging, followed by 3-4 20-second strides

Workout: 5-10 x 300m, accelerating every 100m; 100m walk or easy jog between each interval

Cooldown: 10-15 minutes easy jog

The 26th Monthly KATA Time Trial edition was a success

The Kenya athletics training academy (KATA) monthly time trial took place today Oct 18.  This was the 26th monthly KATA Time Trial held in Thika Kenya.  

The weather was chilly and because of recent rains we moved the event to the roads.  Our first Sprint time trial was held at another track.  

We had a total of 22 registered athletes for the 5k and 10k.  Seven women and 15 men. 10 athletes took part in 5k  and 12 athletes took part in 10k.  The performances were impressive considering the wet chilly weather conditions.

Job kamonde was quite impressive in the 10k considering it was his first time trial at Kenya athletics training academy. He was the winner clocking 29:55.  Boniface mungai improvement in the 10k was impressive, dropping his personal best from 31:25 to 30:26 finishing in 4th position.

Anthony Mukundi likewise lowered his personal best from 32:08 to 31:49. All women in 5k had a slight improvement. The overall performances were impressive considering the fact that all our athletes participated at last Saturday's cross country races. 

5k MEN

1. KELVIN RAGUI 466               21YRS     15;12

2. FREDRICK KIPROTICH 172   23YRS    15;29

3. CHARLES NDIRANGU 474    23YRS    15;59

4. AMOS CHIRCHIR   199         23YRS     16;22

5K WOMEN

1. LOISE WAMBUI           175     23YRS         17;29

2. KAREN CHEPKEMOI   473     23YRS         17;39

3. JECINTA MWENDE     185     22YRS         17;48

4. VIRGINIA WANJIRU    165    20YRS         18;29

5. JENIFFER MUMBI       472    23YRS         20;44

6; HANAH NJERI             180     24YRS        21;12

10K MEN.

1. JOB KAMONDE              439   23YRS   29;55

2. SAMSON NDAMBUKI   436   24YRS   30;16

3. JOHN KURIA                  174   27YRS   30;25

4. BONIFACE MUNGAI     177   25YRS   30;26

5. PETER MBURU              144   26YRS   30;40

6. RAPHAEL KARITA          465   24YRS   30;44

7. ZAKARIAH KIRIKA         176   22YRS   30;50

8. EVANS KIGURU             181   28YRS   30;55

9. LEVIS KURIA                   494   22YRS   31;39

10. ANTHONY MUKINDI     464   32YRS   31;49

11. ALFRED KAMANDE       178   24YRS    34;14

10K WOMEN.

1.SUSAN NJUU     472   37YRS   36;29

Today was the first KATA Time Trial for our sprinters and Middie distance runners.  Our sprinters have great potential of breaking records.

Our sprinters are well discplined and up to task and  the training is of high quality.  "We are first camp to have an academy with sprinters, middle distance, 10k and marathoners," says Coach Julius (KATA sprint coach).

KATA SPRINTERS Time Trial Oct 18

                        100m women

1.Doreen Waka  12.02s

2.Shelmith Rono 12.5s

3.Sheila Awino    12.8s

                         100m men

1.Brian Oyugi      10.9s

2.Festus Waita   11.0s

 3.Ambrose Simiyu 11.5s

4.Gerald Olela        11.6s

5.Philip Kinyanjui  11.7s

6.Douglas King'ori 11.8s

                            200m men

1.Benjamin Mulanda 22.8s

2.Alvin Mise               22.9s

3.Chris Mutahi          24.1s

                            200m women

1.Doreen Waka         25.9s

2.Shelmith Rono      28.0s

3.Sheila Awino        29.2s

                             400m women 

1.Rahab Wanjiru     57.1s

2.Gladys Ngure      57.5s

3.Peris Chege        58.9s

4.Emma Wavinya  60.0s

                             400m men

1.Benjamin Mulanda 52.0s

2.Felix Ngetich           52.9s

3.Sammy Langat       53.2s

                            1500m women 

1.Mercy Ndung'u       4.36

2.Patricia Gichuki     4.40

Two long-run workouts you’ve probably never tried

A weekly long run is a staple for most runners, and for good reason: it builds endurance and strength for longer races, is the perfect place to practise fuelling, and elevates mental toughness. Most runners keep their longer sessions at a slow, steady pace, and that is a key to injury prevention as you add mileage, but there’s no reason why you can’t occasionally add some mid-run zest.

Spicing it up a little will make the miles will fly by: just be careful to toss these sessions into the mix not more than once a month, and on a week where you have only one other harder or speedwork session. Adjust the length of your warmup, cooldown and intervals according to the goal length of your long run (these workouts are based on an approximately two-hour session).

Marathon and half-marathon effort intervals

Warm up with 10 minutes of very easy running.

Run three x 20-minute intervals at a pace or effort that’s slightly harder than your easiest run, with five minutes of very slow recovery between each one. (If you’re new to longer runs, keep the first half to two-thirds of your run at a very easy pace.)

Run two x 12-minute sets at a marathon tempo effort (running by effort rather than pace will naturally adjust for the time already spent on your feet).

Near the end of the workout, your goal is to run at a threshold effort or pace for five minutes, adjusting slightly if you’re struggling. This section is supposed to be tough, but your goal is to challenge yourself, not injure yourself.

Pre-race challenger

Try this one a month out from your goal race, leaving plenty of time to recover, and making sure to keep the rest of the week very easy. This workout is a perfect way to test your pacing and goal effort for race day: you’ll be able to tell if you need to dial back your expected race-day pace, or crank it up a notch.

Warm up with 20 minutes of very easy running.

Run two x 20-minute intervals at an effort just slightly faster, with five minutes of easy recovery between efforts.

Pick it up for 20 minutes at a pace that’s between your marathon and half-marathon effort–it should feel somewhat challenging, but like it can be maintained for the duration; recover with five minutes of very easy running.

Shift into five x two-minute intervals at 10K pace with two minutes of recovery between efforts (if you’re still up for more, add up to five more intervals).

Finish your run with a very easy cooldown.

Make sure to hydrate well during these sessions and remember to keep the rest of your week fairly easy. Follow one of these challenging sessions with a rest day or some very gentle recovery running.

Defending Champions, American Record Holders & Global Stars Highlight 2023 B.A.A. Half Marathon Professional Field

The Boston Athletic Association (B.A.A.) announced today a star-studded professional field for the 2023 B.A.A. Half Marathon presented by Dana-Farber Cancer Institute and the Jimmy Fund. Defending champions Viola Chepngeno, Geoffrey Koech, and Jenna Fesemyer all return, while American half marathon record holder Keira D’Amato will take on the challenging course for the first time on Sunday, November 12. The B.A.A. Half Marathon starts and finishes at Franklin Park and runs along the Emerald Necklace Park System.

“As one of the most competitive half marathons in the country, we’re eager to bring many of the best open, wheelchair, and Para athletes in the world to Boston for November’s B.A.A. Half Marathon presented by Dana-Farber Cancer Institute and the Jimmy Fund,” said Jack Fleming, President and CEO of the B.A.A. “Nearly 9,000 athletes will take to the roads, led by some of the fastest and most decorated competitors in event history.”

In 2022, Chepngeno (Kenya), Koech (Kenya), and Fesemyer (USA) won the women’s open, men’s open, and women’s wheelchair divisions, respectively, while Marko Cheseto and Jacky Hunt-Broersma (both USA) persevered through rain to finish atop the podium in the Para Athletics Division. To repeat the feat, all will square off against a field that includes national record holders and global medalists.

Senbere Teferi of Ethiopia, the 2022 B.A.A. 5K champion and three-time world championships medalist, looks to continue her winning ways in Boston. She’ll battle Tokyo Marathon champion Rosemary Wanjiru, 2019 B.A.A. 10K winner Fancy Chamutai, world cross country silver medalist Tsigie Gebreselama, last year’s runner-up Bosena Mulatie, and two-time B.A.A. Half Marathon second place finisher Cynthia Limo.

Four Americans who competed at the World Athletics Championships in Budapest in August will toe the line, including D’Amato, Lindsay Flanagan, Susanna Sullivan, and Natosha Rodgers. D’Amato set the national half marathon record of 1:06:39 at this year’s Gold Coast Half Marathon in Australia, and along with Flanagan and Sullivan made up Team USA at the World Championships Marathon. Rodgers raced the 5,000m and 10,000m on the track in Budapest, finishing 14th in the latter event. Rachel Schneider Smith, a 2021 Olympian at 5,000m for Team USA, will be making her B.A.A. Half Marathon debut.

Ten men with sub-61 minute personal bests will line up for the B.A.A. Half Marathon. Abel Kipchumba owns the fastest lifetime best in the field (58:07), while Shadrack Kimining of Kenya, second fastest in the field, placed fifth in 2022. Mohamed El Aaraby (Morocco), Yemane Haileselassie (Eritrea), Pat Tiernan (Australia), and Amanuel Mesel (Eritrea) bring international expertise. The fastest American men’s entrants are Nadir Yusuf (1:03:23), Kevin Koski (1:03:35) and Ryan Cutter (1:03:54) and sub-2:10 marathoner Ian Butler.

Dedham, Mass.-native Brian Reynolds, who set a world record at last year’s B.A.A. Half Marathon in the T62 (lower-limb impairment) category, returns, as does Marko Cheseto (T62) who ran 1:24:54 in 2022. Jacky Hunt-Broersma, last year’s women’s T62 champion, and Liz Willis, a three-time Boston Marathon T62 winner, will compete as well.

In the wheelchair division, Fesemyer set a course record 59:50 in 2022 to become the first women’s wheelchair athlete ever to break one hour in race history. Fellow 2022 women’s wheelchair podium finishers Yen Hoang (second place) and Michelle Wheeler (third) return as well.

James Senbeta and Hermin Garic, veterans of many B.A.A. events, headline the men’s wheelchair field. Garic was victorious at this year’s B.A.A. 10K.

The B.A.A. Half Marathon course runs along the picturesque Emerald Necklace Park System, past landmarks such as the Arnold Arboretum, Jamaica Pond, and Franklin Park Zoo, before finishing at White Stadium in Franklin Park. The B.A.A. Half Marathon is a family-friendly event for athletes and spectators of all ages. Free youth events will be offered on race morning within Franklin Park, including races and medals for all. 

Dana-Farber Cancer Institute and the Jimmy Fund has partnered with the B.A.A. Half Marathon since 2003 as the race’s presenting sponsor and exclusive charity team. Through this relationship, Dana-Farber runners have collectively raised more than $8 million to support groundbreaking cancer research, and enabled Dana-Farber scientists and clinicians to positively impact the lives of cancer patients around the world. In advance of the 2023 event, 640 Team Dana-Farber athletes have raised $375,000 to date.

Kenyan duo headlines strong fields for Istanbul Marathon

The Kenyan duo is bound to face tough opposition from opponents who will also be searching for glory in the streets of Istanbul.

The duo of Reuben Kipyego and Beatrice Cheptoo headline strong fields for the Istanbul Marathon scheduled for Sunday, November 5.

Kipyego is the fastest in the men’s field with a Personal Best time of 2:03:55. The Kenyan is also the fastest runner ever entered into the Istanbul Marathon.

The 27-year-old Kenyan achieved his personal best in Milan where he was runner-up in 2021. He finished third at the Rotterdam Marathon with 2:05:12 in 2022. It will be the first time the Kenyan competes in Istanbul and he will face a tough field.

Ethiopia’s Gadise Shumie currently is the second fastest runner on the start list with a PB time of 2:04:59. With this time he won the Sevilla Marathon earlier this year, improving his former personal best by well over four minutes.

Although already 31 years old his international career only began two years ago, when Shumie won his debut marathon in Montreal with 2:09:25. He will travel to Istanbul unbeaten in the marathon so far.

On his part, Robert Kipkemboi will enjoy the mastery of the course since it was in Istanbul where he dropped his last remaining rival a year ago and went on to win the race in 2:10:18.

He will be returning as the defending champion joined by compatriot Moses Koech who looks promising among a number of debutants.

With regard to her international career, Beatrice Cheptoo can still be considered a newcomer. She ran her first race outside Kenya less than 24 months ago when she finished third in Malaga with 2:25:20.

A year ago, she took the Melbourne marathon in January and then improved significantly to 2:22:28 when she was third in Doha.

With this time the Kenyan currently is the fastest woman in the field. 23-year-old Sifan Melaku will be looking to challenge the 30-year-old Kenyan.

When the Ethiopian clocked her PB of 2:23:49 in Seville over three years ago she had just turned 20. This summer Melaku showed fine form when she won the Stockholm Marathon.

Meanwhile, including races at shorter distances, a total of 45,000 runners are expected to take part in the 45th edition of the Türkiye Is Bankasi Istanbul Marathon.

Around 4,500 of them will run the classic distance. Turkey’s major marathon race features a unique course over two continents, starting in Asia and finishing in Europe.

Kenyan Irine Cheptai the latest addition to deep Valencia Half Marathon women's field

The Valencia Half Marathon will be Cheptai's second race of the season.

Irine Cheptai will be looking to extend her winning streak after being a late addition to the 2023 Valencia Half Marathon scheduled for Sunday, October 22.

Cheptai has only competed once this season, at the Copenhagen Half Marathon where she dominated, clocking 1:05:53 to win the race.

The 31-year-old will be competing in the streets of Valencia for the first time and will be banking on her half marathon experience on other courses to also impress in Spain’s capital.

Last year, she had a busy season as compared to this year where she will only be racing twice. In 2022, Cheptai opened her season with second-place finishes at both the New York City Half Marathon and Prague Half Marathon.

The Commonwealth Games 10,000m silver medalist then went ahead to win the TCS World 10K Bengaluru before heading to the 2022 National Trials for the World Championships and Commonwealth Games.

Before competing at the Commonwealth Games held in Birmingham, Cheptai went to the AJC Peachtree Road Race and finished second, and then she finished second in Birmingham too.

She later won the Birell Prague Grand Prix and ended her season with a win at the Vedanta Delhi Half Marathon, one of her favorite courses.

She still seems to be in good shape after opening her season late and being able to secure a resounding victory. However, the field in Valencia is nothing to play around with.

She will face off against former World marathon champion Gotytom Gebreslase. The Ethiopian will be competing in her second Half Marathon race after opening her season with a second-place finish at the Ras Al Khaimah Half Marathon.

Cheptai will also enjoy good company from her compatriots including the World Half Marathon silver medalist Margaret Chelimo, and Janet Chepng’etich.

Rick Rayman, 77, completes his 400th marathon at TCS Toronto Waterfront Marathon

On Sunday at the TCS Toronto Waterfront Marathon, Rick Rayman, a professor of dentistry at the University of Toronto, marked his 400th marathon finish. Rayman is 77, and not only has he now completed 400 marathons, but he has participated in every single Toronto Waterfront Marathon in the race’s 34-year history.

As if that weren’t enough, Rayman has also run every single day for the past 44 years and 10 months–a daily run streak that’s topped by only one individual in Canada, according to runeveryday.com. (That’s Simon Laporte of Notre-Dame des Prairies, Que., whose streak is three years longer. Rayman is #20 on the international run streak list.) “I don’t know if the 19 runners ahead of me have run as many marathons as I have, but who cares?” he says, adding, “The older and slower I get, the more notoriety I get.”

On Dec. 10, he’ll celebrate 45 years of running without missing a single day. He runs for at least half an hour, though some days he runs for an hour or two. And he takes care to add that he never runs on a treadmill–though he has participated in 10 indoor marathons in the past, including six at York University, three at the University of Toronto’s Hart House and one the SkyDome (now the Rogers Center).

“It’s such a great marathon!” Rayman says of the Toronto race, even though he struggled with back pain in the second half, most of which he walked. “I can run 12 miles (or 20 km) without any pain,” he says. When asked if he’s ever considered switching to the half-marathon, he replies, “Never.”

“It’s a good question,” he concedes, “because my half marathon time is considerably better than my full. But I enjoy the challenge of the marathon.” Rayman was the only individual in the M75-79 age category.

Over the years, Rayman has seen a few changes at the Toronto Waterfront Marathon. The technology for tracking runners on the course, in particular, has evolved considerably since the early days, and he enjoys the recent changes to the course, which allow midpackers and back-of-the-packers like himself to see the elites running past in the other direction on Wellington Street and Eastern Ave. He credits race director Alan Brookes and his staff at Canada Running Series with putting on a world-class event.

Rayman admits he’s slowing down. “I’m not going to do another marathon this year,” he says, adding that next year, he has plans to run the Fort Lauderdale Marathon in February, Ontario’s Georgina Marathon in the spring, the Buffalo Marathon in May and the marathon at the Niagara Ultra in June. “I did 11 [marathons] this year; I might cut that in half next year. Maybe six or seven.”

Regardless, you can catch him running every day, rain or shine, from his home in North York. “I’ll keep doing it until I can’t,” he says.

Why Mary Moraa dedicated her world title to Hellen Obiri

Mary Moraa has explained why she dedicated her World 800m title to the reigning Boston Marathon champion Hellen Obiri.

World 800m champion Mary Moraa has disclosed the reason why she dedicated her title to her mentor Hellen Obiri.

The Commonwealth Games champion singled out Obiri, a two-time World 5000m champion, as a great pillar in her career.

Speaking to Nation Sport, Moraa noted that she sees Obiri as her elder sister and she always checks up on her.

Obiri has played a vital role in Moraa’s career since she gifted Kisii Express her first spikes when she began her professional career. The Boston Marathon champion also encouraged Moraa to switch from the 400m to the 800m where she is currently dominating.

“I want to single out Hellen Obiri who has been encouraging me to be consistent on the track as the person who ensured I clinched the gold.

"Obiri is my elder sister and mentor who always checks on me hence I am proud of her,” Moraa said during her heroic homecoming party at the Ichuni grounds in Nyaribari Masaba constituency.

Meanwhile, at the World Championships in Budapest, Hungary, Moraa was in a class of her own as she destroyed a strong field to clinch top honours in the 800m race.

She clocked a Personal Best time of 1:56.03. Great Britain’s Keely Hodgkinson and USA’s Athing Mu finished second and third respectively in the hotly contested race.

Owing to her win, she became just but the third Kenyan to win the 800m on the global stage after Janeth Jepkosgei and Eunice Sum who won the titles during the 2007 and 2013 editions of the World Championships.

Moraa was also on fire this season, only losing one 800m where she finished fourth at the Prefontaine Classic, the final Diamond League Meeting.

Omanyala sets new target for Paris 2024 Olympic Games

Africa’s fastest man Ferdinand Omanyala has set a new target for the forthcoming 2024 Paris Olympic Games. 

The African 100m record holder said he is targeting gold at the Paris Olympic Games as he heads into the season with great motivation.

The Paris 2024 Olympics are scheduled for July 26 to August 11 and it is expected to host 10,500 athletes.

The world number nine said this during the launch of an Athletics Centre  of Excellence at St. Joseph’s Boys national school on Monday.

The sprinter also added that his next target was to run a time of 9.66 seconds but was quick to add that he will have to work hard to attain that threshold. 

 “I am going to the Olympic season with great motivation. If you see me win that gold, be happy because it’s coming home. My next aim is to run 9.66 then after that 9.55,” he said.

Omanyala also said he would be opening a sprints school to help train young upcoming athletes so they may be able to grace the international stage.

“We are starting a school for sprints next year and I am pleased to announce that St. Joseph's will be the first benefactor of this program as we aim to help the youth horn their talents in athletics,” he noted.

The sprinter also urged young upcoming athletes to be careful of the managers they sign for, as there have been several cases of managers mistreating athletes and leading them to poverty.  

“There are those fine lines in a contract you must go through. Most athletes have suffered this fate so you have to be keen. Those little details are very important,” he said.

Omanyala came into the limelight in 2015 when he won 100m in a time of 10.37 secs during the national Olympics trials but failed to attain the qualifying standard, which was 10.16 secs at the time.

He would later on go to win the national title in 2019 and later on in March 30 2021, he set a national record of 10.01 seconds in the 100m after winning a meeting at Yabatech Sport Complex in Lagos, Nigeria.

In 2022, he won his first international championships, with victories in the 100m at the Commonwealth Games, and African Athletics Championships.

Omanyala is the African record holder and the ninth-fastest man of all time in the event after clocking a time of 9.77 seconds on September 18, 2021 in Nairobi. He is also the first Kenyan to reach the semi-finals of the 100m at the Olympics stage. 

The sprinter took part at the World Athletics Championships in Budapest,  Hungary, last August finishing seventh in the final in a time of 10.07 seconds.

Omanyala further urged young athletes to be careful of the doctors, who  they put their trust in as he has unknowingly been a victim of a doping. 

Following his doping offence in 2017, Omanyala received a 14-month suspension.

He had tested positive for the prohibited substance betamethasone, after undergoing treatment for his back injury which he incurred during training.

Athletics Kenya (AK) Trans Nzoia county official, Evans Rono urged the youth to take up athletics as it was a highly lucrative career.

“Athletics is highly paying. Omanyala runs for just nine seconds and walks away with millions. I want to challenge you to embrace athletics because it is a high paying sport."

Cam Levins’s bonkers workout ahead of New York City Marathon

We are less than three weeks away from Cam Levins, Canada’s marathon record holder, toeing the start line at the 2023 TCS New York City Marathon on Nov. 5. If you have not been following his Strava workouts or recent races, you might be surprised to find out that he might be in the best shape of his life.

The 34-year-old athlete is in the final few weeks of peak training before tapering for the NYC Marathon. On Oct. 12, he threw down an impressive one-kilometer workout, maintaining an average pace of two minutes and 45 seconds per kilometer for 12 reps, with only one minute’s rest between reps.

The workout 

12 sets of 1K, with one minute of jog rest @ 2:40-2:50/km

This workout is specifically designed for those training for a half-marathon or marathon, with short rest periods to acclimatize them to a faster pace. Levins pushed his limits during this session, clocking his fastest rep at 2:40 per kilometer and his slowest at 2:51 per kilometer, resulting in an astonishing 2:45 per kilometer average pace. This pace equates to an incredible 58 minutes for a half-marathon. (His Canadian record is 60:18.)

In his last two marathon outings, Levins achieved something historic for Canada, breaking the national record on both occasions. He also secured a top-five finish at both the 2022 World Championships and the 2023 Tokyo Marathon.

Levins chose to race the New York Marathon in his build-up to the 2024 Paris Olympic Games. The marathon course in Paris has a challenging elevation gain of more than 400 meters across 42.2 kilometers.

Of the six Abbott World Marathon Majors, New York and Boston are considered the most challenging. New York’s difficulty is attributed primarily to the four bridges participants must cross as they wind through the city’s five boroughs, with the Verrazzano-Narrows and Queensboro Bridges both extending to a distance of more than one kilometer each. 

With the recent announcement that the 2022 NYC champion, Evans Chebet, and the two-time NYC champion, Geoffrey Kamworor, have both withdrawn due to injury, the 2023 race will see a new champion crowned in Central Park on Nov. 5. Could it be Levins? His fitness seems to indicate that he could–and if he does, he will be the first Canadian ever to win the New York City Marathon.

Ethiopia’s Buze Diriba wins the TCS Toronto Waterfront Marathon in a wild finish

On a windy marathon morning in Toronto, the women’s race came down to the wire, as four athletes, all of them from Ethiopia, finished within seven seconds of each other. Ethiopia’s Buze Diriba Kejela was quickest to the line, taking the win in 2:23:11–a five-minute personal best. 

Diriba was closely followed by 2023 Ottawa Marathon champion Waganesh Mekasha in second place (2:23:12) and Afera Godfay in third (2:23:15). This was the closest finish between a top three in the race’s history. The women were paced by Kingston, Ont.’s Kevin Coffey through 30K.

Fozya Jemal Amid was right on their heels, finishing fourth in 2:23:18 (a personal best); the U.S.’s Emily Durgin finished fifth in 2:26:46 in her debut marathon, nabbing herself a 2024 Olympic marathon qualifying time in the closest of margins. Durgin was the fastest North American finisher on the course, finishing three minutes ahead of her compatriot Molly Grabill. 

The women were within course record pace for most of the race, but the chilly wind on Toronto’s lakeshore took its toll, and the women’s course record of 2:22:16, set in 2019 by Kenya’s Magdalyne Masai, remained intact.

Godfay, who held the fastest seed heading into the race, did not push the pace, never taking a turn at the front to block the wind. “I came here to win, and was upset not to,” said Godfay on her third-place finish. “More speed won at the end.”

At the post-race press conference, Diriba credited her track speed for her ability to separate from the four women in the final kilometre. (She has a personal best of 14:50 for 5,000m.) She came into Sunday’s marathon with a PB of 2:28:06 from the 2019 Houston Marathon. 

Pomerleau wins Canadian title

Caroline Pomerleau of Quebec was the surprise winner of the Canadian Marathon Championships, placing 10th overall in her marathon debut, in 2:34:44. 

Pomerleau’s goal heading into her first marathon was to run under 2:40. On the final corner, she overtook Anne-Marie Comeau, who had been leading the Canadian women for most of the second half of the race, beating her by seven seconds; Comeau finished as second Canadian, in 2:34:51. Tokyo Olympian Dayna Pidhoresky rounded out the Canadian women’s podium for third, finishing in 2:35:50.

Kenenisa Bekele parts way with NN Running Team

The first and only athlete to be crowned an Olympic, World Outdoor, World Indoor and World Cross Country champion, Kenenisa Bekele has parted ways with NN Running team after more than two decades of running under their stable and being a Nike representative.

The contract stated that after agreement between the two parties the Ethiopian track and road legend will participate in Valencia Marathon in December and also take part in the 2024 Paris Olympic which will be his fourth appearance.

NN Running Team through their founder Josephus Maria Melchior “Jos” Hermens, penned a down an emotional letter to the legend, wishing him the very best in the future and that they will still follow him up with great excitement.

“…we wish you all the best in your next step in running and will follow your upcoming results with great excitement. Thanks for being such a great team mate over the years. We’re always behind you!” said Hermens.

The Ethiopian great has a rich cabinet of 21 global titles (including U20 titles) and who also shattered six world records during his glittering career, has joined the Chinese shoe brand who have promised take long distance running to a new level.

After penning down the contract with brand, ANTA Sportswear, took to their social media page and said,” We’re taking long-distance running to new heights with Kenenisa Bekele! In our partnership we’re looking forward to optimizing the Kenenisa Resort and Sport Center and provide elite athletes with better training services and guarantees.”

The 41-year-old Bekele is currently the third fastest man in the world witha a time of 2:01.41 that he set in 2019 at the Berlin Marathon.

Kenyan long-distance runner handed 10-year doping ban after forging hospital documents

Kenyan marathoner Titus Ekiru will serve a hefty 10-year ban after being found guilty of forging hospital documents to cover up positive tests of banned substances

Kenyan marathoner Titus Ekiru has been handed a 10-year doping ban by the Athletics Integrity Unit (AIU) after being found to have forged hospital documents, following two positive tests in two separate urine samples.

Ekiru had been provisionally suspended by the AIU as it waited for his response on the charges leveled against him, and it is during this period that he made matters worse.

The runner colluded with a doctor at the Nandi County Hospital and forged documents and the patient registry as he tried to justify injections he received, according to the AIU.

After duel diligence, the forgery was unearthed, and Ekiru was further charged with tampering.

AIU says documents from the hospital showed discrepancies in Ekiru’s defence which claimed the injections he received stemmed from prescribed medications for injury treatment.

“Ekiru tested positive twice for the Presence of Prohibited Substances, or their metabolites or markers, in his in-competition urine samples at marathons which he won in 2021: the Generali Milano Marathon on May 16, 2021 (triamcinolone acetonide) and the Abu Dhabi Marathon on November 26, 2021 (pethidine and its marker norpethidine),” said AIU in part of its ruling.

“In addition to the ban, which runs from June 28, 2022 (the date of Ekiru’s provisional suspension) until June June 27, 2032, Ekiru’s results on and since May 16, 2021 have been disqualified, resulting in the forfeiture of all prizes and money. Ekiru’s victory in the Generali Milano Marathon would have made him the sixth-fastest marathoner of all-time.

“In July 2023, he was charged with two counts of the Presence of a Prohibited Substance, as per Rule 2.1 of the of the World Athletics Anti-Doping Rules (ADR), and two counts of Tampering or Attempted Tampering with any part of Doping Control (ADR Rule 2.5). Initally, Ekiru signalled his intention to contest the charges.

“However, faced with substantial evidence against him, the Kenyan athlete decided that he no longer wanted to pursue the case.”

The doctor claimed Ekiru’s visits were unrecorded by the hospital as “the athlete had attended early in the morning, before the registration offices had opened”.

However, hospital documents obtained by AIU revealed that the outpatient number was not issued to Ekiru until June 16, 2021; the one occasion on which the hospital confirmed his attendance as an outpatient.

Elvis Kipchoge Cheboi wins TCS Toronto Waterfront Marathon

It was an inauspicious arrival in Toronto for newly-crowned TCS Toronto Waterfront Marathon champion Elvis Kipchoge Cheboi, who lost a day of travel after a missed flight, then had to deal with a 4:30 a.m. fire alarm in the elite hotel, but none of that seemed to faze the 27-year-old Kenyan, winning in a decisive manner at Sunday’s marathon in a personal best time of 2:09:20.

Adugna Takele Bikila of Ethiopia, who was the top-seeded runner, finished second, in 2:10:26, with Alfred Kipchirchir Mukche of Kenya finishing third in 2:10:56.

From early in the race, the TCS Toronto Waterfront Marathon was a duel between Cheboi and Kipchirchir, cruising along the course in their contrasting dark (Cheboi) and light (Kipchirchir) singlets, until the hairpin turnaround in the east-end Beach neighbourhood, when Cheboi surged ahead and never looked back. 

This was only Cheboi’s second marathon, having debuted at the Vienna Marathon earlier this year, where he finished seventh in 2:10:21.

“For me, winning Toronto is a huge achievement,” said Cheboi on his result. “I am very happy I improved on my time (from Vienna) today.

6 ways to stay warm before your race starts

When the weather forecast for race day morning is chilly, it can be challenging to.stay warm in the start corral. This is particularly true at larger races, where you must spend some time waiting before the gun goes off. Avoid getting cold and stiff with these six simple strategies that will help you stay comfortable and ready to tackle the course ahead. 

Do a 10-15 minute jog warmup

One effective way to stay warm before the race is to do a 10- to 15-minute jog. Not only will this help raise your body temperature, but it will also increase blood flow and loosen your muscles. Once you enter your corral, try doing some dynamic stretching, like high-knee marching or light skipping or jumping. (Just make sure it’s not so vigorous that you tire yourself out before the race starts–or that you inadvertently elbow someone).

Buy a thrift-store hoodie 

Another great way to stay warm is to layer up with inexpensive clothing that you can peel off early in the race. Thrift stores have inexpensive long-sleeved shirts, sweatpants and jackets that you can wear as extra layers. You can toss them to the side of the course either once you’re running and comfortable, or just before the gun goes off. (Many races have volunteers who collect the discarded clothing so it can be donated. Just make sure to move to the side of the course, so you’re not throwing clothing at the people beside you.) Alternatively, if your race is smaller, you can arrange with a friend or family member to stand on the sidelines near the start, who could catch your layers as you run by.

Wear a garbage bag 

If you don’t want to spend money on “disposable” clothing, a simple and cost-effective solution is to wear a garbage bag. Cut holes for your head and arms, and slip it on like a makeshift poncho. This will help trap your body heat and protect you from the wind. Once the race is about to start, you can easily tear off the garbage bag and continue racing.

Fuel well 

You should always eat a meal or substantial snack a couple of hours before the race, and one of the benefits is it will help you stay warm while you wait. When your body digests food, it produces heat as a byproduct. Aim to consume a balanced breakfast that includes carbohydrate, protein and healthy fats (such as cereal or cooked oatmeal with milk and half a banana, toast with peanut butter or a sandwich with lean protein). Just make sure to only eat foods you’ve already experimented with in training.

Take a gel on the start line

In addition to fuelling well before the race, consuming an energy gel or a few bites of an energy bar on the start line will also help you stay warm. Be sure to test different gels during your training to find one that suits your needs and does not upset your stomach.

Keep your head and hands warm

You lose a lot of body heat through your head, so wearing a hat or headband can help you retain warmth; cold hands can also be uncomfortable and affect your performance. Invest in a good hat and a pair of gloves suitable for running in cold weather. If you only plan on wearing them at the beginning of the race, pick up some cheaper options at a thrift store that you can throw away as the race starts.

Adkin and Allen among winners at Mountain Running World Cup final

Great Britain’s Scout Adkin and Joe Steward opened the Valsir Mountain Running World Cup Finalissima at Sky Gran Canaria with victories in the uphill race on Friday (13), while the long distance race on Saturday (14) was won by USA’s Christian Allen and Spain's Ikram Rharsalla Laktab.

Pace adjustment is key to successful mountain running as conditions, terrain and – as it turned out – even distances can change in the blink of an eye.

A weather alert was issued for the heat and possibility of forest fires and this meant the 6km uphill race – traditionally the opening event on this action-packed weekend – was reduced to 4km on a significantly altered route. Not only was the race shorter, it also didn’t climb above 400m due to the restrictions.

In the brutally hot conditions, with the temperature at 36°C at the start, it was Steward who quickly made the best of a tough situation as he raced to victory in the Sky A4Uphill event in 17:42. Steward placed eighth at the World Mountain and Trail Running Championships in Innsbruck earlier this year, but his recent results included wins at Canfranc and the Challenge Stellina mountain race in Italy, so he lined up as the man to beat.

Kenya’s Patrick Kipngeno, who is in the running for the overall men’s World Cup title, finished 11 seconds behind Steward’s winning time and secured second place. Allen was third in 18:00, Italian Henri Aymonod finished fourth in 18:18 and Philemon Kiriago – who led the men’s World Cup standings going into the event – was fifth in 18:33.

The women’s race was equally exciting as Adkin once again demonstrated her superb form. An early starter in a race that spanned 40 minutes from the first gun, she had to watch as the field tried – and failed – to match her 21:17 finish time. Looking incredibly strong on the technical section going into the final climb, it would clearly take something special to beat the Scot, the bronze medallist in last year’s European Off-Road Running Championships on the neighbouring island of La Palma.

As for the race in Gran Canaria, it featured a fast opening kilometre as the runners eased out of the coastal village of Agaete and then climbed steadily before the tough final ascent to Lomo del Manco on the volcanic rock paths the Canary Islands are so well known for.

With athletes starting every 30 seconds, the race was a superb spectacle and the results were in doubt all the way to the finish line. With no specific order, it was a case of hitting the climbs flat out. Tactics were for another day and for the two longer races (35km and 22km) taking place on Saturday and Sunday.

Adkin, who finished 15th overall, won the women’s race ahead of Finland’s Susanna Saapunki, who clocked 21:30.

Kenya’s Joyce Muthoni Njeru, who leads the overall women’s World Cup standings, placed third in 22:12, with her compatriot Philaries Kisang ­– currently second in the standings – finishing fourth in 22:58. Britain’s Sara Willhoit was fifth in 23:13.

Allen and Rharsalla Laktab prevail

Day two featured the longest race of the weekend, the Sky TPT38 Long. It was a demanding 38km, which had to be changed from the original 2736m of ascent and the sections of steep, technical ground due to the weather alert. However, it remained a great course, one that saw runners start down on the coast of Maspalomas before traversing a series of volcanic canyons.

If day one and the uphill-only race over 4km was all about flat-out power, this was very much a story of tactics, endurance, fuelling strategies and grit, not to mention the superb descending skills required for the final 12km.

Fortunately for the competitors, conditions had cooled slightly and the canyon walls provided much needed shade, so it was possible to really push hard from the gun.

It was the USA’s Christian Allen who did just that to seize the early initiative to open up a commanding lead of more than three minutes by 22km.

Allen has been in great form this year as his 2023 race programme demonstrates. The 28-minute 10km track runner has posted a string of impressive results all over the world, highlighted by a seven-minute victory in the Speedgoat 50km in the Wasatch Mountains, USA, an impressive second place at Vertical Nasego, and a third place at the Trofeo Nasego this Valsir Mountain Running World Cup season.

Allen, who is also a member of a newly formed Trail Team created to help athletes progress in the world of off-road running, crossed the line in 2:29:29, comfortably ahead of his compatriot Andrew Wacker, who clocked 2:35:52. Czechia's Ondrej Fejfar was third in 2:36:50.

"I’m tired, but I’m glad to be done," said Allen after his second race in two days, which began with a third place in the uphill race on Friday. "I was a little tired after yesterday and didn’t get much sleep because of the caffeine I’d taken, but competing is all about adapting and going out there and having fun."

A strong race on Sunday over the classic distance could see him move to as high as third in the overall World Cup rankings, but speaking after the long race, he was not sure if he will be on the start line for the third race of a packed weekend. “But you never know,” he laughed. “We’ll see how I sleep tonight.”

In the women’s race, a superb final 12km from Spain’s Ikram Rharsalla Laktab saw her haul back a four-minute deficit to win by more than a minute. At first glance it appeared to be down solely to her sensational running over the closing stages, given Italy’s Camilla Magliano had passed 22km more than four minutes ahead of Rharsalla Laktab, the Spanish representative in the World Mountain and Trail Running Championships in Innsbruck earlier this season.

Unfortunately for Magliano, however, the Italian had taken a wrong – and costly – turn in the final canyon and it was Rharsalla Laktab who crossed the line first in 2:27:26 with Magliano close behind in 2:59:01. After her fifth place in the uphill race, Britain’s Sara Willhoit was third in 3:17:14.

“I’m happy with the win,” said Rharsalla Laktab. “It was a very runnable course, although I do like a bit more of a technical course with a touch more climbing."

Now it is all about Sunday and the Sky A21 Classic, which starts and finishes at the Muelle Viejo de Agaete. Initially, this race was going to be over 50km, but the extreme weather conditions in Gran Canaria means this will now be a shorter two-lap race over 22km.

Koyama and Suzuki secure places on Japan’s Olympic marathon team

Naoki Koyama and Yuka Suzuki won Japan’s Marathon Grand Championship in Tokyo on Sunday (15), guaranteeing their selection for the Paris 2024 Olympic Games.

Koyama won in 2:08:57 with Akira Akasaki finishing a close second in 2:09:06, also securing his place on the team. As was the case in Japan’s Olympic selection race for the last Games, Suguru Osako finished third, meaning his selection is only provisional and not yet guaranteed.

Suzuki’s triumph in the women’s race was more clear cut as she won by 34 seconds in 2:24:09. Mao Ichiyama placed second in 2:24:43 while Ai Hosoda took third place (2:24:50).

Former Boston Marathon winner Yuki Kawauchi was the early leader of the men’s race, building up a 41-second lead at 25km (1:15:36). His lead was still 34 seconds at 30km, but several athletes in the chase pack started to make a move.

Kawauchi was caught with about seven kilometres remaining, but he didn’t drop back. Just four men remained in contention in the final five kilometres – Kawauchi, Koyama, Osako and Akasaki. Koyama made a decisive move just before 40km, and despite a strong finish from Akasaki and Osako, there was no catching Koyama who won in 2:08:57.

The first big move in the women’s race came at about 23km when Mao Ichiyama opened up a bit of a gap ahead of the rest of the leaders. Hosoda then took a turn in the lead at 30km, but Ichiyama regained it a few kilometres later.

Suzuki caught Hosoda at 36km, and then reeled in Ichiyama about 10 minutes later. In the final four kilometres, Suzuki extended her leading margin and eventually crossed the finish in 2:24:09. Ichiyama held off a strong challenge from Hosoda in the closing stages to hold on to second place.

Ayana and Ebenyo win in Delhi

Ethiopia’s 2016 Olympic champion Almaz Ayana and Kenya’s world 10,000m and half marathon silver medallist Daniel Ebenyo took top honours at the Vedanta Delhi Half Marathon on Sunday (15), winning the World Athletics Gold Label road race in 1:07:58 and 59:27 respectively.

Through the early stages, Ayana ran alongside fellow Ethiopians Aberash MInsewo and Dessie Anchinalu as well as Kenya’s Viola Chepngeno and Uganda’s Chesang, covering the first 5km in 15:45. Vivian Cheruiyot – who also claimed an Olympic gold medal in Rio, hers over 5000m – was slightly behind the lead pack.

Ayana maintained her 16-minute pace for each of the following five-kilometre intervals. She slowed down in the closing stages, but was a comfortable distance ahead of Chesang. Ayana crossed the finish line in 1:07:58, recording her second win in New Delhi following her 1:07:12 triumph in 2017.

Chesang finished 28 seconds later for second place while Chepngeno completed the podium in 1:09:09.

In the men’s race, Ebenyo and compatriot Chales Matata ran with several of their fellow Kenyans, as well as Ethiopia’s Addisu Gobena. The pack stayed together until 13km when Ebenyo and Matata made a break.

They ran together for another five kilometres, but Ebenyo managed to open up a significant lead in the final few kilometres to win in 59:27. Matata clocked 1:00:05 for second place, while Gobena placed third in 1:00:51.

Belete and Belet triumph at Amsterdam Marathon

Ethiopia’s Meseret Belete and Kenya’s Joshua Belet were victorious at the TCS Amsterdam Marathon on Sunday (15), winning the World Athletics Platinum Label road race in 2:18:21 and 2:04:18 respectively. Both champions produced the third-fastest winning times ever recorded in the Dutch capital.

Belete smashed her PB by more than two minutes and notched up her second victory of the year, having won in Doha back in January in 2:20:46, her previous lifetime best.

Belet, meanwhile, bounced back from his World Championships withdrawal to record a PB, improving on the 2:04:33 he clocked when finishing second in Hamburg in April.

Belete maintained a remarkably consistent pace throughout, and for most of the way she ran alongside compatriots Meseret Abebayehu and Ashete Bekere, as well as Kenya’s Dorcas Tuitoek.

A large lead pack passed through 5km in 16:27 and 10km in 32:45. About nine runners were still in contention as they passed through the half-way point in 1:09:05. It indicated they were set for a finishing time in the region of 2:18, though Almaz Ayana’s course record of 2:17:20 was perhaps by now slightly out of reach.

By 30km, reached in 1:38:08, there were just four women left in the lead pack – Belete, Abebayehu, Tuitoek and Bekere. They ran together for a further 10 minutes or so, then Belete started to forge a lead.

She didn’t have to increase her pace; she simply maintained it while her last few opponents drifted off it. Belete eventually entered the stadium with a comfortable lead and crossed the line in 2:18:21, winning by 89 seconds.

Abebayehu, winner in Riyadh and Xiamen earlier this year, held on for second place in 2:19:50, smashing her PB by more than four minutes. Tuitoek placed third in 2:20:02.

In the men’s race, a large lead pack covered the opening 5km in 14:54, then sped up to reach 10km in 29:28 and 15km in 44:03. The pack still contained about 12 men as they passed through 20km (58:48) and the half-way point (1:02:01), which was 10 seconds quicker than Tamirat Tola achieved when he set the course record of 2:03:39 in 2021.

The lead pack started to whittle down gradually in the second half. After going through 30km in 1:28:28, Belet made his move and opened up a gap on the rest of the field, one he wouldn’t relinquish.here were several changes of position among the athletes in the chase pack in the final kilometres, but Belet held on to his lead and went on to win in 2:04:18. Fellow Kenyan Cybrian Kotut came through to take second place in 2:04:34, finishing just three seconds ahead of Bethwel Chumba, who completed the all-Kenyan podium. Ethiopia’s Birhanu Legese was a close fourth in 2:04:44.

Peres Jepchirchir shares why it will take time to break the women's world record again

Peres Jepchirchir has shared her insights on why it will take longer for the women's marathon world record to be broken.

The streets of Berlin witnessed a historic moment on September 27 when Ethiopia’s Tigst Assefa shattered the women-only world record.

Assefa clocked 2:11:53 to completely obliterate Brigid Kosgei’s world record time of 2:14:04. Having clocked that time, the Ethiopian became the first woman in history to have run under 2:12:00.

Kosgei had set the world record in 2019 and in less than five years, it has already been shattered. However, Olympic champion Peres Jepchirchir has admitted that lowering Assefa’s world record time will definitely take more time.

“For now, it’s difficult, 2:11:00 is a very difficult barrier to break. Maybe it will take some years to break that barrier.

It took time to break Kosgei’s record and it was 2:14…but for this world record, it will take more time. I know we are strong ladies and we will break it one day.

If it will not be me, then my colleagues will definitely break it and make history,” Jepchirchir explained.

The 2022 Boston Marathon champion will be heading to the streets of New York for the New York City Marathon on November 2.

She noted that she does not intend to go for a world record on the course since it is not suitable for a world record. However, she is bullish about reclaiming her title that she won during the 2021 New York City Marathon.

She missed out on last year’s edition of the event due to an injury setback but she has since announced her comeback. She opened her season at the London Marathon where she finished third.

She then bagged a win at the Great North Run before defending her World Half Marathon title at the World Road Running Championships.

TCS Toronto Waterfront Marathon: elite women’s and men’s preview

For the first time in the 34-year history of the TCS Toronto Waterfront Marathon, the race has reached over 25,000 runners. Toronto has established itself as Canada’s premier marathon and has set a precedent in the global running community, with participants coming from 78 countries around the world for the marathon on Sunday, Oct. 15.

The elite field at the 2023 edition of the marathon looks significantly different from last year, and two new champions will be crowned on the men’s and women’s sides, as Ethiopia’s Yihunilign Adane and Kenya’s Antonina Kwamboi will not be returning. The 2023 elite field features up-and-coming stars, along with several American women aiming to achieve the Olympic standard of 2:26:50 ahead of the upcoming U.S. Olympic Trials in February.

The race will also determine two new Canadian marathon champions, with compelling storylines on both the men’s and women’s sides.

Women’s race

Will we see an American winner?

It has been 22 years since an American woman last won the TCS Toronto Waterfront Marathon (Leslie Gold in 2001) but in this year’s field, two American elites could possibly end the drought. One of them, Emily Durgin, a road racing specialist based out of Flagstaff, Ariz. came to Toronto looking for redemption after a less-than-ideal marathon debut in NYC last year.

Durgin said during Friday’s elite press conference that she felt the pressure to hit times and perform during her debut and ended up dropping out of the race before 30 km. “I learned a lot from New York and my build for Toronto has been different,” said Durgin. “As for a goal time, I want to run in the low 2:20s and be competitive.” The 29-year-old marathoner hopes to use Toronto as a stepping stone for the U.S. Olympic Marathon Trials in February 2024 in Orlando. Durgin was able to qualify for the trials from her time at the 2022 Houston Half Marathon where she finished 6th overall, clocking the seventh-fastest half-marathon in U.S. history with 67:54. “I came to Toronto to be competitive and contend for the the podium, as that’s what it will take to qualify at trials come February,” she said.

Another U.S. name in the women’s elite field to watch is Molly Grabill, who is running her sixth career marathon in Toronto on Sunday. Grabill told the media that she has similar plans to her compatriot Durgin and hopes to bounce back after, in her words, falling short of her goals in her last marathon in Hamburg earlier this year. Although Grabill ran the second-fastest marathon time of her career in Hamburg, she said she was disappointed as she took a swing and missed, struggling in the second half. “The goal in Toronto is to control the second half of the race better and gain strong momentum heading into the U.S. Olympic Marathon Trials,” said Grabill. The 31-year-old from Boulder, Colo., is coming off a top-15 finish in 69:53 at the inaugural World Athletics Road Running Championships in Riga, Latvia, earlier this month, which she says has given her a lot of confidence for Sunday.

Eyes on the course record?

Outside of the American duo, two other international athletes to watch are the Ethiopian duo of Afera Godfay and 2023 Ottawa Marathon champion Waganesh Mekasha. For Godfay, Toronto is her first marathon in three years after giving birth to her daughter. Her last marathon came in 2020 when she ran 2:26:43 to place third overall at the Xiamen Marathon in China. In her first two races back since becoming a mother, Godfay has run respectable half marathon times of 70 and 71 minutes but has not yet returned to her previous form. She said at Friday’s press conference that she hopes to come through the half mark in 1:11 and feels well-prepared for her marathon return. A glimpse of hope for Godfay is that she currently trains alongside the new women’s world record holder Tigist Assefa in Ethiopia. So, who knows what she is capable of?

The favourite in the women’s race is Mekasha, who is coming off a win in the scorching heat at the 2023 Ottawa Marathon in May. Mekasha is targeting the Canadian all-comers’ women’s marathon record on Sunday of 2:22:16, set four years ago by Kenya’s Magdalyne Masai at this race. Mekasha holds a personal best of 2:22:45 from the 2019 Dubai Marathon and said that she expects around a similar time on Sunday. “If the pacemaker runs a good pace, I hope to break the course record,” says Mekasha.

The Canadian contingent

Two of the top three Canadians from last year’s race have returned to the 2023 field, with Malindi Elmore, the reigning Canadian marathon champion, opting to run Berlin, where she clocked the second-fastest time in Canadian history (2:23:30). Returning are second and third place Canadian finishers Dayna Pidhoresky and Toronto’s own Sasha Gollish. Pidhoresky had an iconic moment here in 2019, when she raced just under the Olympic standard at the Canadian trials, winning in 2:29:03–qualifying her for the marathon at the 2020 Tokyo Olympics. Although the Olympic marathon didn’t go as planned for Pidhoresky, she was able to bounce back at this event last year to place seventh overall (second Canadian) in 2:30:58. 

“Growing up in Windsor, Ont., I came to Toronto for so many races,” said Pidhoresky on tackling on her fourth Toronto Waterfront Marathon. “I feel I know the course very well, which is helpful in a marathon, and it’s great to have a high-quality field that’s close to home.” Pidhoresky told the media that this build has not been smooth but she is still confident she can run a personal best Sunday. “This course is advantageous, and I need to be smart and just run my race,” she said.

It is a similar story for Gollish, who is running in her second consecutive TCS Toronto Waterfront Marathon, less than eight weeks after her last marathon at the 2023 World Championships in August. Gollish told Canadian Running at the press conference that she wants to go into this race with a similar mindset that she had in Budapest. “It feels like a privilege to be here, and I am not putting any pressure of a personal best on myself,” says Gollish. “For the longest time, I avoided this race because I felt there would be pressure to perform, but why not run something in your backyard fuelled by a community that has done so much for me?” Last year, Gollish surprised herself with a personal best time of 2:31:40 after a short marathon build. Could she do the same on Sunday?

A few other Canadian marathoners to watch are Emily Setlack, Toronto’s Liza Howard and Kim Krezonoski of Thunder Bay, Ont. It has been four years since Setlack has last touched the marathon, but with a personal best of 2:29:48 from the 2019 edition of this race, her potential to finish as the top Canadian should not be ignored. Setlack has had a quiet 2023 season but has strung together solid performances, winning Toronto’s historic Sporting Life 10K and placing eighth overall at the Canadian 10K Championships in May.

Howard has a personal best of 2:35:29 (Chicago 2022) and was the top Canadian finisher at the 2023 Boston Marathon (37th overall) in cold, wet and windy conditions. Krezonoski moved to Toronto within the last year and has been studying the course thoroughly in the hope of crushing her marathon personal best come Sunday. She ran her personal best of 2:37 at the California International Marathon last year but has dropped her half-marathon PB by nearly four minutes since. The spots on the domestic podium are up for grabs, and each of these three women could break through. 

Men’s race

The rise of Elvis 

The absence of Adane opens the door for several East African men hoping to establish their marathon careers in Toronto. One of these men is Kenya’s Elvis Kipchoge, who may already lay claim to the title of the best running name. This Kipchoge is a little less well-known than the former world record holder but boasts a faster half marathon personal best of 59:15, which earned him third place at the 2022 Barcelona Half Marathon. However, this Kipchoge has not had much luck in the marathon. At the young age of 27, he ran 2:10:21 at the Vienna Marathon earlier this year. He hopes to turn things around on a fast and flat Toronto course. Kipchoge has ties to the race, training alongside women’s course record holder Magdalyne Masai in Iten, Kenya. 

While there is no relation between Elvis and Eliud Kipchoge, besides sharing the same last name and initials, Ethiopian athlete Adugna Bikila hopes to follow in the footsteps of his uncle, Worku Bikila. Worku was a world-class 5,000m runner who finished sixth in the 1992 Olympic 5,000m final in Barcelona and took fourth place at the World Championships the following year. Bikila enters Toronto with the fastest time in the field, holding a personal best of 2:05:52 from the 2022 Seville Marathon, where he finished fourth.

All the East African men will be aiming to break the Canadian all-comers record and course record of 2:05:00, held by Kenya’s Philemon Rono, set in 2019. The weather forecast for Sunday indicates cool and favourable conditions for both the men’s and women’s fields, which should make both course records vulnerable.

Who’s next for Canada?

A new men’s Canadian champion will be crowned Sunday, and for the first time since 2016, their last name will not be Levins or Hofbauer. The 2023 men’s field is full of up-and-coming Canadian talent on the precipice of breaking into the elite scene. Mississauga’s Sergio Raez Villanueva returns to Toronto after a stunning 2:18:04 debut last year, which earned him top-five Canadian honours. Challenging Raez Villanueva is Ottawa’s Blair Morgan, who was the second Canadian at the hot and humid Ottawa Marathon in May, running 2:19:50. Morgan ran his personal best of 2:18:29 at the 2018 Toronto Waterfront Marathon but is looking for a sub-2:18 result this time around.  

Challenging Raez Villanueva and Morgan are debutants Thomas Broatch of Vancouver and 4:01 miler Kyle Grieve. Broatch is coming off a win at the Vancouver Eastside 10K where he beat three-time Toronto champion Trevor Hofbauer. “Winning the Eastside 10K was a huge confidence booster for me,” says Broatch. “Whenever you take the start line the objective is to win and run fast.” The 24-year-old software engineer told Canadian Running that he has ambitious goals to run under 2:15 on Sunday and that his marathon build has gone near perfect.

For Grieve, who grew up and still resides in Toronto, this marathon has always been on his bucket list. “I’ve been wanting to try a marathon for a few years and have just kept putting it off,” says Grieve, who got married in the summer. “Canada Running Series is a big reason I am still competing today, so it was never a question of where I wanted to run my first marathon.” His goal is to be competitive against a strong Canadian field and let the time come along with it.

How to watch?

Marathon fans from around the world will have the opportunity to watch the 2023 TCS Toronto Waterfront Marathon live on Sunday, Oct. 15, 2023, beginning at 8:00 a.m. ET with a pre-race introduction followed by the introduction of the elite field. The gun for the men’s and women’s elite field fires at 8:45 a.m. ET. All race action can be followed on torontowaterfrontmarathon.com or CBCsports.ca /CBC Gem or AthleticsCanada.tv.

After a fruitful track season, Daniel Simiu is not resting on his laurels as he focuses on the Vedanta Delhi Half Marathon

World 10,000m silver medalist Daniel Simiu is a man on a mission as he shifts his focus to the Vedanta Delhi Half Marathon on Sunday.

Simiu has had a decorated track season and his hope is to extend the winning streak to the roads. He explained that there is no rest for him since he has a couple of road races lined up for him after the assignment in India.

“It’s been God through and through and my season is not even over. Next week I’ll be in Delhi for the Half marathon.

I’m just getting started…we are just closing the track season and shifting the focus to the roads. And then after that we shall focus on the cross-country. We are not closing the season,” Simiu said.

He started off his 2023 season at the World Cross-country championships, competing in the men’s senior race where he finished sixth.

He then competed in his first track race at the Kip Keino Classic where he won the 10,000m in flying colors. Before his first track race, he also competed at the Istanbul Half Marathon where he dominated.

After that, the World Half Marathon silver medalist competed at the National Police Championships, National Championships and later the World Championships National Trials.

His second major assignment was at the World Championships held in Budapest, Hungary where he finished an impressive second before extending the hot streak to the Diamond League Meeting in Brussels.

After the showpiece in Brussels, Simiu went ahead to compete at the World Road Running Championships where he finished second in the half marathon.

His focus is now on road races as he gears up for the major assignment next, the Olympic Games in Paris, France.

Looking to Qualify for the Boston Marathon? Here’s What Strava Data Says About That Elusive BQ.

We looked at a ton of data from last year’s fall marathons to see what Boston Qualifier (BQ) runners did differently in training and racing

In our monthly column in partnership with Strava, we take a deep dive into compelling data points that reveal the more human side of sport. 

In 2023, a record-breaking 33,058 athletes applied for the 128th Boston Marathon. Of those, just 22,019 were accepted (pending final verification). Qualifying times are established for different age and gender categories. Still, with so many applicants, the unofficial cutoff times for acceptance were five minutes and 29 seconds faster than the official qualifying time many athletes push for.

Looking at data from several 2022 marathons, interesting trends emerge. We analyzed Strava data from the Berlin, Chicago, Marine Corps, New York City, CIM, and Valencia marathons. Here’s what the data tells us about qualifying for the Boston Marathon.

Before we get too deep into the data, it’s worth discussing the fact that the above courses have different course dynamics and demographics, which influence median finishing times. Berlin, CIM, and Valencia are all fast courses that attract folks gunning for a BQ. (Hola Valencia! Peep that four feet of total gain, with a net descent of 106 feet.) CIM has a particularly high percentage of BQs since it combines a fast course with a smaller field—many run CIM specifically to qualify for Boston.

Last year was a record-breaking heat year at the NYC Marathon, which resulted in an anomalously low negative-split rate. More than 2,000 runners didn’t cross the finish line in 2022, with temperatures soaring to 75 degrees with  75 percent humidity, which radically affected finishing times. We’ll still look at data from NYC, but 2022 was exceptional. Only 30 percent of runners at NYC who were aiming for a sub-three finish met that goal, and only half of runners looking to go sub-four did so.

Across all the marathons we analyzed, athletes had similar training. Most started at a base of around 20 miles a week and a 10-mile long run. On average, they worked up to a 30-mile week and a 20-mile long run. While there’s a slight variation in average miles per week (mpw), the training time in the peak week is similar (and each race has a different mix of target paces for participants).

CIM had the highest average mileage baseline and peak week, suggesting that it attracts more experienced runners with a specific goal in mind. CIM runners started with a 30 mpw base and progressed to a 50-mile peak week and 21-mile long run. BQ runners at CIM started with a 43-mile peak week (the highest of any marathon analyzed). When we just look at athletes who hit the BQ standard to equalize the field, CIM runners have a higher baseline and peak week.

While many newer distance runners tend to focus on flashy long runs, the distance of the longest run was not strongly correlated with a BQ. Comparing BQ runners and all other athletes, the distance of the longest run was 20 to 22 miles across each marathon. But, the base mileage was higher for BQ runners, bearing in mind that base volume matters more than the distance of any long run. BQ runners at CIM averaged 65 miles during their peak week, while the rest of the field averaged 50 mpw. Similarly, Chicago BQers averaged 57 miles during peak week, compared to the rest of the field’s 41 mpw peak week.

Interestingly, there was not a strong correlation between success on hillier courses and runners averaging more elevation gain in their training. Across all races, BQ runners did have more elevation in their training. For example, CIM and Berlin BQers had 15 percent more elevation gain in their training than runners who didn’t BQ (even when you control for average mileage). CIM runners hit the most vertical gain, averaging 100 feet of elevation gain per mile over the training cycle.

There’s no teacher like experience, and marathons are no different. Runners who finished one of the above races between 2:30 and 2:59 on average have completed six previous marathons. Runners who finished between 4:00 and 4:30 had completed, on average, four previous marathons. Experience helps with pacing, fueling, and other elements of the marathon that are sometimes only learned through trial and error.

Keep easy days easy. There’s a strong positive correlation between keeping training runs intentionally slower than race pace and runners hitting their goal pace (defined as the pace runners averaged over the first eight miles of the marathon). Running slower than marathon effort helps build dense capillary beds, strengthen the heart, increase stroke volume (the amount of blood your heart can pump per beat), and increase the endurance capabilities of your muscle fibers by increasing the number of mitochondria in muscle cells. Running too fast causes the breakdown of bone and muscle tissue at a rate that can’t be outpaced in recovery; plus it makes the body less efficient at processing oxygen.

Runners that kept easy runs about 30 percent slower than goal pace had a 27 percent success rate, finishing at or close to their goal time. For runners who did easy runs only 10 percent slower than their goal pace (the approach of about a third of the runners analyzed), only 19 percent met their goal time, equating to a 31 percent reduction in success rate. Of runners who did “easy” days around marathon pace, only 14 percent hit their goal time.

Faster runners, who are more experienced, keep easy runs easier. Runners who finish in 2:30, on average, run their easy days 29 percent slower than goal pace. Compare this with runners who finish an hour later in 3:30, whereas the average runner ran their easy days just 11 percent slower than race pace, and only 20 percent hit their goal finish time.

Runners aiming for a 3:00 marathon (6:52 mile-pace) should shoot for easy days between 7:48 and 8:36. Runners looking to hit a 3:30 time (8:01 mile-pace) should strive for easy days between 9:02 and 9:56, and 4-hour marathoners (9:09 mile-pace) should shoot to keep easy days between 10:11- and 11:11-minute miles. As demonstrated by the data, to go fast, you have to learn to run slow.

Of all the courses, CIM and Valencia had the highest percentage qualifying for Boston, with 32 percent of the field BQing. Only six percent of NYC runners hit the Boston standard (heat!), and the Marine Corps Marathon, popular amongst beginner runners, had a similar qualifying rate. At Chicago and Berline, 18 percent of the runners qualified.

NYC and Marine Corps had the slowest median finish time, just over 4:30, averaged across all runners (NYC usually runs faster in cooler years). NYC is also the largest race, with over 47,000 competitors (compared to CIM’s 10,000). Valencia had the quickest average finish time (3:28), with a relatively small field of 30,000 runners.

Even more than gain and loss, the strongest predictor of BQ success was a negative split, running the second half of the race faster than the first. Take, for instance, Kelvin Kiptum’s recent world record win in Chicago, in which Kiptum ran a 59:47 negative split to run just 35 seconds over the two-hour barrier.

Just three percent of NYC runners (the heat! The humidity!) negative split in the rising temps, again pointing to an outlier year in NYC. Eleven percent of runners negative split both Chicago and Marine Corps, but experience won out in the Chicago crowd, with its 18 percent BQ rate, eclipsing Marine Corps’ six percent (a race that traditionally has more beginner runners).

Berlin and CIM both boosted a 16 percent negative split rate, though a higher percentage (32 percent) of CIM runners hit the BQ compared to Berlin’s 18 percent. Valencia had the highest percentage of negative splits. Still, a significant portion of that can be attributed to the extremely flat course, with just enough downhill to boost speed but not enough to bash the quads too badly.

So, if you’re searching for an elusive BQ, here’s what the data show: slow your runs down, choose your course wisely, shoot for a negative split, and remember that practice makes perfect. It may take a couple of marathons to get it absolutely right, but that experience will be invaluable.

Want to Qualify for the U.S. Olympic Trials? This Race Is Specifically Built for You.

For elite amateur marathoners, qualifying for the Olympic Trials is the ultimate life goal. Bakline’s McKirdy Micro Marathon removes the challenges of running a fast 26.2.

When it comes to trying to run a fast marathon, Zacch Widner knows that bottle service isn’t a luxury but a necessity. No, not tableside bottle service at a nightclub, but the ability for marathon runners to easily identify and grab their own hydration bottles off of a table every 5K or so on course while running at an extremely fast pace.

At the Berlin Marathon on September 23, the 32-year-old aspiring elite runner from Lansing, Michigan, was on the verge of running the race of his life. But because his bottles weren’t readily available at each aid station, he wound up grabbing only one of his eight bottles and suffered the consequences.

Although running the race without optimal calorie and hydration intake led to frequent cramping, he still finished in 2:20:02. That’s the second-best time of his career, but still two minutes short of his goal of breaking the U.S. Olympic Trials men’s qualifying standard of 2:18:00.

Widner is one of dozens of American runners—most of whom work nine-to-five jobs—still hoping to earn the standard (or 2:37:00 for women) by the December 5 deadline, in order to qualify for the U.S. Olympic Trials Marathon on February 3 in Orlando.

For Widner, it’s much more than a personal goal. It’s a commitment to a friend and former teammate. “It was a bummer,” says Widner, who works full-time as an IT analyst for the state of Michigan. “I know I’m capable of running faster. I didn’t capitalize on taking fluids, so when it came to running all out, I just couldn’t do it. I think the stress of it is actually what caused the cramps, because every time I missed a bottle, I just stressed out more…just mentally started destroying me.”

Three weeks later, Widner is ready to take another shot at the OTQ standard, this time at Bakline’s McKirdy Micro Marathon on October 14—a unique elite-only race that will be held about 30 miles north of New York City. Set on a nine-loop course at Rockland Lake State Park, the no-frills race will provide bottle service to each of the 180 entrants who met a stout qualifying standard (2:25 for men, 2:45 for women) to register.

“It’s got everything you need,” he says. “You have a lot of tough, fast runners. You have pacers and a flat course with a well-organized system for everyone’s fluids. I’m ready to go.”

In 2020, when running races were shut down because of COVID-19, athlete agent Josh Cox and Ben Rosario, founder and head coach of the Hoka NAZ Elite team, developed an elite-only marathon in Arizona that gave about 100 athletes from around the world the chance to run a highly competitive race on a USATF-certified course amid the still-pervasive coronavirus.

Known as The Marathon Project, the race was held in Chandler, Arizona, on December 20, 2020. Seven U.S. men ran faster than 2:10, while 12 American women finished under 2:30—the first time that’s ever happened. Martin Hehir, a fourth-year medical student who was coming off weeks treating COVID-19 patients, won the race in a personal best 2:08:59, while Sara Hall was the women’s winner in a personal best of 2:20:32, at the time the second-fastest marathon ever run by an American woman.

Several runners who trained under Flagstaff, Arizona coach James McKirdy and his online platform McKirdy Trained were in the race, and they performed well. He was so impressed by the concept that he quickly went about replicating it by hosting small regional marathons around the U.S. for a wider range of runners in early 2021.

At one of the McKirdy Micro Marathon races held at Rockland State Park, Denver-based runner Alex Burks won the race and lowered his personal best from 2:23:47 to 2:16:52. Dozens more earned personal bests and Boston qualifying (BQ) times.

“We really liked that idea and thought we could develop that concept for the masses, and they went off without a hitch,” McKirdy says. “The athletes had a great time and many runners—I think close to 150—earned a BQ from our races. So when the U.S. Olympic Trials qualifying standards were released two years ago, we felt we had the chops and experience to provide a marathon that would provide full on-course support for runners trying to qualify.”

Bakline’s McKirdy Micro Marathon will be held on a nine-lap, 26.2-mile course that will start with one 2.63-mile partial lap, followed by eight successive laps on a 2.945-mile circuit. Runners can have up to eight hydration bottles that will be set up on a series of well-marked, eight-foot tables 20 feet apart.

While the majority of runners will be aiming for the U.S. Olympic Trials qualifying standards, others are shooting for faster times. McKirdy and co-organizer Heather Knight Pech have enlisted pacers to guide runners to three different goal times for men (2:10:00, 2:11:30, and 2:18:00) and two for women (2:29:30 and 2:37:00).

The men’s field is headlined by Tsegay Tumay, an Eritrean runner with a 2:09:07 personal best who trains in Flagstaff under McKirdy. Tiidrek Nurme is an Estonian runner who is coming off a 31st-place, 2:15:42 at the World Athletics Championships on August 27, in Budapest. American runner Ben Blankenship, who finished eighth in the 2016 Olympic 1,500-meter finals in Rio de Janeiro, is making his marathon debut. Another OTQ hopeful is Hosava Kretzmann, a 29-year-old member of the Hopi Tribe from Flagstaff, Arizona, who finished sixth in his debut at the Los Angeles Marathon earlier this year in 2:19:58.

Among the runners who should be at the front of the women’s race is newly signed Nike athlete Calli Thackery, a British runner who just placed seventh in the half marathon at World Athletics Road Running Championships with a 1:08:56 personal best. American Makenna Myler has a 2:40:45 personal best, but is shooting for the U.S. Olympic Trials Marathon qualifying standard just seven months after giving birth to her son in mid-March. (In 2021, she placed 14th in 10,000 meters on the track in the U.S. Olympic Trials seven months after giving birth to her daughter.) She had originally registered and was onsite for the October 1 Twin Cities Marathon in Minneapolis, but that race was canceled because of extreme heat.

Other runners include Monica and Isabel Hebner, identical twins who most recently competed for the University of Texas, who will be making their marathon debuts with hopes of running in the 2:34-2:35 range, and Maura Lemon, a mother of three from Dayton, Ohio, who owns a 2:42:57 personal best but is aiming for the 2:37 OTQ standard.

Many U.S. runners on the cusp of the OTQ times ran the Chicago Marathon on October 8, while others are waiting until the California International (CIM) Marathon on December 5.

What the McKirdy Micro Marathon aims to do is eliminate the challenges that runners face at other races—difficult travel, congested race expos, crowded race courses, and, perhaps most importantly, a lack of bottle support on the course. Plus, it offers a spectator friendly circuit where family, friends, or coaches can cheer for runners on every loop.

“This gives them that chance to run fast,” Knight Pech says. “There’s still  a lot of runners out there—a lot of women and a lot of men—who are sitting on the cusp of the qualifying standards. And they should have the opportunity to be able to swing large and take a moonshot. We believe this race gives them a real chance to get it done here in a way that I don’t think other races offer them.”

While the top three men’s and women’s finishers in the U.S. Olympic Trials Marathon will represent the U.S. at the Paris Olympics, just getting to the Olympic Trials is a lifetime goal for many runners. It’s the deepest and most competitive domestic marathon in the U.S., but it only happens every four years. While a tiny portion of the qualifiers are sponsored professional athletes, most of the runners have already moved on to full-time jobs.

For Widner, there is more at stake than just running a fast time. He’s forever running to honor Jeremiah Hargett, a former teammate at Oakland Community College in suburban Detroit who dealt with ongoing mental challenges. One day back in 2011, Hargett called Widner and told him how much he believed in him as a runner and as a friend, and how they’d both eventually make it to the U.S. Olympic Trials. Sadly, Hargett took his own life the very next day. Widner has more or less dedicated every race to Hargett since then.

Although his best time in the 1,500-meter run (3:53.90) fell well short of the Olympic Trials qualifying standard on the track, Widner hasn’t given up his pursuit for Hargett. Amid the rigors of working full-time for the past eight years, he’s continued to improve as a long-distance runner.

Despite what he calls a disastrous marathon debut at the CIM in 2018—where he went out way too fast and wound up struggling to finish in 2:45:39—he’s still chasing that goal. In 2022, he had a breakthrough race at Grandma’s Marathon in Duluth, Minnesota, lowering his personal best to 2:19:54. In January, he lowered his best time in the half marathon to 1:05:52 in January, but that was still nearly three minutes off the half-marathon OTQ of 1:03:00.

He’s continued to add mileage—he’s averaged about 94 miles per week this year—executed better workouts, and improved his fueling strategy, especially since McKirdy started coaching him in March. Now he’s on the cusp of reaching that magical qualifying mark once again.

But it’s as much for Hargett as it is for him.

“That’s the reason I keep running,” Widner says. “It’s the closest thing to my heart. Every time I run, I think about him and his family. When that happened, mentally, it changed me. After that, I bounced up and started running much better.”

“Running taught me how to be patient, and it is teaching me that life is the exact same way,” Widner adds. “It’s all about being patient, and when things go wrong or things seem to not go the way you were expecting, to just stay relaxed and understand that it could change for the better. I’ve been able to use that for everything in life—all my connections, and then have that thought in my mind to make the Olympic Trials, just like he agreed that we would do together.”

Scientists Are Trying to Clone Des Linden’s Heart

“Digital twin” technology might unlock new insights into performance and health—for everyone

In the age of lab-tested super shoes, blood lactate testing, and endless GPS watch data, companies are constantly searching for new ways to improve athletic performance. The next step for precious marginal gains might be in the virtual world.

This week, the IT and consulting firm Tata Consultancy Services (TCS) announced they’re creating a “digital twin” of marathon runner Des Linden’s heart. According to TCS, which is the title sponsor for road races like the New York City Marathon and London Marathon, “A Digital Twin Heart is a real-time, virtual replica of a person’s heart, offering precise data on its function, efficiency, and response to varying conditions.” If that sounds like something out of a Stanley Kubrick film, we’re right there with you. In plain English, TCS hopes that a digital heart can provide precise, real-time training feedback to help inform athletes in the future. For example, imagine if you could analyze your cardiac activity at a certain point in a race. Say, mile 15 of the New York City Marathon, on hilly Queensboro Bridge. 

TCS believes that using that kind of data could unlock new insights: “Imagine the difference it might make to see, measure, and monitor a heart going through such significant stress—and predict with high accuracy how it will perform. Imagine you could hold a realistic digital copy of this heart in your hand or explore inside its ventricles at every beat.”

Linden, 40, is a two-time Olympian and is perhaps most known for winning the 2018 Boston Marathon. On Sunday, she set a new American masters record for the marathon, running 2:27:35 to break Deena Kastor’s previous time from 2015 by 12 seconds. Before the race, Linden told Runner’s World that she’s excited about the digital twin, although she hasn’t integrated it into her training yet. She admitted the concept is sci fi-esque. Linden’s virtual heart is still in the early stages, but TCS (which sponsors Linden and Kara Goucher’s podcast Nobody Asked Us with Des & Kara) hopes to have her twin ready in November. Linden has already sat for an MRI, which the TCS team is using to model the replica. Debashis Ghosh, President of the Life Sciences and Healthcare Business Group at TCS, believes that digital twin technology has the potential to not only improve running but inform broader healthcare decisions. 

“Des’s Digital Heart can optimize her training, performance, and recovery but this technology is important for reasons far beyond sports—it can ignite a personal healthcare revolution,” he said in a press release. “With heart disease the leading cause of death in the U.S., it is more important than ever to innovate techniques to keep hearts healthy.” 

The impact of the emerging tech is to-be-determined, but TCS believes that digital twins will be commonplace for civilians by 2035, thanks to recent advancements in fields like AI, machine learning, and virtual reality. 

Who knows—maybe we’ll all be checking the stats of our digital hearts just as much as our cadence or average pace after a run.

Kenya´s Nicholas Kimeli set to make Half Marathon debut in Valencia after poor track season

Nicholas Kimeli will be hoping to end his season on a positive note as he gears up for his half-marathon debut in Valencia after his poor run on the track.

Nicholas Kimeli will be hoping to end his season on a high as he makes his Half Marathon debut at the Valencia Marathon.

Kimeli has had a mixed season thus far and getting another shot with the Half Marathon will have him dig deep for a podium finish.

Speaking to Nation Sport, Kimeli said: “My season has not been very bad but I still have hope because I will be debuting at the Valencia Half Marathon where I intend to run a good time. 

My body is doing well at the moment and I am hopeful of posting great results when I go there.”

He started off his season at the World Cross-country Championships where he finished a disappointing 13th in the men’s senior race.

The 25-year-old then proceeded to the Adizero Road to Records where he was competing in the 10km road race and finished third. He did not rest on his laurels as he went ahead to compete at the TCS World 10K Bengaluru where he finished fourth.

Kimeli then switched his focus to the track and he wowed fans at the World Championships National Trials.

Heading to the World Championships in Budapest, Hungary, he failed to impress after finishing eighth in the 10,000m and finishing 14th in the 5000m semifinal to miss a slot in the final.

He went back to the drawing board ahead of the World Road Running Championships where he managed to finish third in the men’s 5km.

He blamed an injury setback for his poor form his season but has promised a better outcome at next year’s Olympic Games in Paris, France.

Faith Kipyegon looks to add marathon record to her collection in future

Double World and Olympic champion, Faith Kipyegon has expressed her desire to smash the World Marathon record in the coming years.

The 29-year-old mother of one reaffirmed her ambition to enter the fierce road racing competition when she is finished with the track.

Speaking on Citizen TV, Kipyegon revealed that her masterclass act in Monaco on July 22, where she smashed the world record in the one-mile race was her initial step towards venturing into the roads.

"The mile was my first road race as I look to take up a career in the marathon. Expect to see me in the next Berlin Marathon race. I will run the marathon one day," Kipyegon said.

"I intend to run every major marathon in the Abbott series including the BerIin, London, and Amsterdam," she added.

Kipyegon lavished praise on marathon icon Eliud Kipchoge for inspiring her to take a stab at the blistering 42km race.

"I train in Kaptagat with Eliud Kipchoge and Geoffrey Kamwaror in a global training camp and they have done quite a lot to inspire me to take an interest in the 42km race," Kipyegon stated.

"On Mondays, we do easy runs, and on Tuesdays, we are on track. We allow the men to start ahead of us and we try as much as we can to catch up. We cannot compete with them because their training is more intense. So we only work alongside them in easy runs.

"If you love something and have a passion for it,  then going for training doesn't become a burden," she quipped.

Kipyegon added that she hopes to reclaim the women's 5000m world record at the 2024 Paris Olympics after surrendering it to Ethiopia's Gudaf Tsegay in Eugene, Oregon on September 17.

"Winning three gold medals back-to-back in the Olympics will be incredible. It will motivate the coming generations and motivate me as well. I will have left a legacy.

"I have already won four Diamond Leagues and I intend to go all out for my fifth title next year.

Kipyegon spoke even as news streamed in that she had been nominated for the World Athletics Female Athlete of the Year award.

She will vie for the accolade alongside 11 other nominees unveiled by the world governing body on Wednesday. The winner will be announced on December 13.

The Kenyan track sensation made the list of nominees following a splendid season, where she smashed three world records at the Diamond League before running away with the 1500m and 5000m world titles at the World Athletics championships in Budapest, Hungary. 

Dina Asher-Smith is changing coach ahead of Olympic Games

Dina Asher-smith shared that she had parted ways with her coach John Blackie and will now be guided by Edrick Floreal ahead of the Olympic Games.

Great Britain’s sprint sensation Dina Asher-Smith has joined Fred Kerley and Marcel Jacobs in changing coaches.

She made the announcement in a post on her Instagram page, noting that she has parted ways with her coach, John Blackie who has worked with her since she was eight.

As reported by BBC, the 27-year-old will now be coached by Edrick Floreal and based in Austin, Texas.

Her decision comes after her poor run at the World Championships in Budapest, Hungary where she left with no medal. She finished eighth in the 100m final and seventh in the 200m.

She said: "After 19 years, John Blackie and I have ended our coach-athlete partnership. My life changed by meeting him and I will forever be grateful to him.

His intellect, patience, and dedication have taken me from an energetic eight-year-old to a world champion with over 20 international medals and many Olympics, World, Commonwealth, and European finals.

John and I will, of course, remain close friends. Thank you to John and thank you to all my team in London whose talents and hard work have helped me realise so many dreams to date.

My next chapter will be led by Edrick Floreal based out of Austin, Texas. I'm very excited to join his talented training group as we head to Paris 2024."

Under Blackie, the Briton cemented her place as one of the greatest sprinters of all time. She bagged the 100m bronze medals at the most recent two Olympics - in Rio 2016 and in Tokyo five years later - and won 200m gold at the 2019 World Championships in Doha.

Three workouts to elevate your 10K race

The 10K can be a challenging event to get ready for. While it’s a great event to focus on early in the season, it takes a different skill set than other distance races to master. Rather than focusing on time on your feet, like you might for a half marathon or longer, preparing for a 10K needs a mix of easy runs and high-quality sessions that push your limits out of your comfort zone.

These three workouts will help you nail your goals: aim to do the first two throughout your training build, and insert the last one in the few weeks before your race. If you are a newer runner, shorten the distance of the intervals or extend the recovery time.

1.- 400m repeats

Find a track for this one to keep it simple. The first five of these repeats should feel easy, and through the second five you will feel yourself start to be challenged. The last five repeats will have you struggling to maintain your running form.

Warm up with 10 minutes of easy running.

Run 15 x 400m, aiming to complete each 400m interval at or around 5K race pace.

Use a 1:1 ratio for recovery; if your 400m interval takes 90 seconds, run slowly to recovery for 90 seconds before beginning the next one.

Cool down with ten minutes of easy running.

2.- 1K repeats

One-kilometer repeats can be an incredibly useful tool for distance runners. For this workout, a track or a stretch of flat road that you know to be one kilometer will work. Aim for 10K pace, but don’t stress over your splits–the first half of the workout should feel comfortable.

Warm up with 10 minutes easy running.

Run 8 x 1 kilometer repeats at roughly 10K pace. Use a 3:1 rest ratio for these ones. If your interval takes you 6 minutes, take 2 minutes of rest.

Cool down with 10 minutes of easy running.

This workout should be challenging, so if you find it hard, you’re doing it right. One km repeats are one of the most strenuous sessions runners complete as they build toward a 10K race. If you’re newer to running, run less repeats and take more recovery time, and work up to completing the full workout.

3.- Best 10K workout ever

This is the peak workout for your 10K race, from renowned running coach Greg McMillan. McMillan says that if you’re able to complete this workout in the few weeks before your goal race, you’re guaranteed to crush your hoped-for time.  It’s a challenging workout, but by doing it you’ll become familiar with the effort required to reach your goals. Build up to this workout with the 1K and 400m repeat sessions.

Warm up with 10 minutes easy running.

3 x 2 miles (can use 3 km, if you’re fussy, 3.22 km). Take a five-minute recovery jog between each interval.

Cool down with 10 minutes of easy running.

Enjoy the admiring looks of your friends and competitors as you stride to the finish line with ease!

Berlin Half Marathon joins SuperHalfs series in 2024

The Generali Berlin Half Marathon, one of Europe’s most popular half marathons, is joining the SuperHalfs series from next year. This means there will now be six races in the SuperHalfs series.

Previously, the SuperHalfs series consisted of five races in Lisbon, Prague, Copenhagen, Cardiff, and Valencia, where participants had 36 months to complete the series. However, with Generali Berlin Half Marathon, put on by SCC Events, now joining the race line-up, starting in 2024, runners will now have the option to complete all six races, within 60 months from the day of their first race to tick them all off.

All runners will be enlisted on a new six-race SuperJourney, but those who have already begun to race SuperHalfs will have the option to earn a medal after completing the existing five races. Runners who have already completed the series also have the option to extend their racing by running in Berlin should they wish.

2024 SuperHalfs seriesLisbon: Sunday, March 10Prague: Saturday, April 6Berlin: Sunday, April 7 Copenhagen: Sunday, September 15 Cardiff: Sunday, October 6 Valencia: Sunday, October 27

The Managing Directors of SCC Events, Christian Jost and Jürgen Lock, said “We are delighted to join the SuperHalfs series with the Generali Berlin Half Marathon and welcome runners from around Europe to experience the unique charm of the German capital.

“This collaboration will create an even more unforgettable race experience and bring our beloved event to a global audience.”

Managing Director of SuperHalfs, Sasho Belovski, added:”Our goal with SuperHalfs has always been to challenge and inspire runners to achieve their personal best while exploring some of Europe’s most captivating cities.

“We are thrilled to welcome the Berlin Half Marathon into the SuperHalfs family, offering runners an even more diverse and rewarding experience. With six exceptional races, we believe this expansion will ignite even more passion for the sport.”

The SuperHalfs series reports participation of over 20,000 runners, and with the inclusion of the Generali Berlin Half Marathon, this number is expected to grow further.

The last race of the 2023 SuperHalfs series season, the Valencia Half Marathon, will see over 300 dedicated runners complete their fifth and final race, earning them the ‘SuperRunner’ title. However, these runners can opt to continue their journey in 2024 and add the stamp of Berlin into their race collection.

Kelvin Kiptum, Noah Lyles among 11 men shortlisted for World Athlete of the Year Award

World marathon record holder Kelvin Kiptum will battle it out for the Men’s World Athlete of the Year Award with 10 other athletes, including world 100m and 200m champion Noah Lyles

World marathon record holder Kelvin Kiptum has been shortlisted for the World Athletics’ Men’s World Athlete of the Year Award.

Kiptum, who ran an astonishing 2:00:35 at the Chicago Marathon on Sunday, is among 11 male athletes who had an outstanding 2023 season who have made the shortlist.

The 23-year-old has made the list after winning in Chicago and breaking Eliud Kipchoge’s world record by 34 seconds as well as claiming victory at the London Marathon in April, when he clocked 2:01:25, the second fastest time in history at the time.

Kiptum will battle it out for the prestigious award with American Noah Lyles, the world 100m and 200m champion who was undefeated in six finals at 200m.

Norwegian Jakob Ingebrigtsen, the world 5,000m champion and 1,500m silver medalist, who is also the European record holder in 1,500m, mile and 3,000m, is also among those shortlisted as well as Morocco’s Soufiane El Bakkali, the world 3,000m steeplechase champion, who was undefeated in six finals in 2023.

World javelin and Asian champion Neeraj Chopra from India, American Ryan Crouser, the world shot put champion and record holder, American-born Swede Mondo Duplantis, who is the world pole vault champion, and Decathlete Pierce LePage from Canada are also on the list.

World walking race champion Alvaro Martin from Spain, Miltiadis Tentoglou, the world long jump champion, and 400m hurdles world champion Karsten Warholm complete the 11-man shortlist.

A three-way voting process will determine the finalist wit the World Athletics Council and the World Athletics Family casting their votes by email, while fans can vote online via the World Athletics social media platforms.

Individual graphics for each nominee will be posted on Facebook, X, Instagram and YouTube this week; a 'like' on Facebook, Instagram and YouTube or a retweet on X will count as one vote.

The World Athletics Council’s vote will count for 50 per cent of the result, while the World Athletics Family’s votes and the public votes will each count for 25 per cent of the final result.

Voting for the World Athletes of the Year will close on October 28. At the conclusion of the voting process, five women and five men finalists will be announced by World Athletics on 13-14 November. The winners will be revealed on World Athletics’ social media platforms on 11 December.

Kiptum will be seeking to join Kipchoge and David Rudisha as the Kenyan men to have won the prestigious award while multiple world champion Faith Kipyegon seeks to become the first woman from the country to be feted.

Bekere and Legese lead NN Running Team challenge in Amsterdam

A strong contingent of NN Running Team athletes hit the road for a crack at the 2023 TCS Amsterdam Marathon on Sunday (October 15). We take a look at our main contenders in the Dutch capital. 

Women

The vastly experienced Ashete Bekere will look to add another significant marathon title to her hugely impressive CV as the 2:17:58 performer bids for success in Amsterdam. The 35-year-old Ethiopian boasts an impressive 12-year marathon career and is a former winner in Valencia, Rotterdam, and Berlin over the 42.2km distance. Setting her lifetime best in Tokyo last year she returned to the Japanese capital earlier this year and clocked a slick 2:19:11 for third to show she will be a genuine podium threat in Amsterdam. 

Further bolstering the NN Running Team challenge is Meseret Gola, who set her marathon PB of 2:20:50 when second at the 2022 Seville Marathon. In her most recent marathon outing, the 25-year-old Ethiopian placed a handy second in 2:22:12 in Osaka. 

Men

Birhanu Legese, the fourth fastest man in history over the marathon distance, will spearhead the NN Running Team contenders in a highly competitive men’s race. The 29-year-old Ethiopian is a supremely gifted performer as evidenced by his stunning PB time of 2:02:48 recorded when second to countryman and NN Running Team team-mate Kenenisa Bekele at the 2019 Berlin Marathon. A two-time former winner of the Tokyo Marathon, Legese will be pursuing success in Amsterdam boosted by a half marathon PB of 58:59 recorded in Barcelona earlier this year.

His fellow Ethiopian Bazezew Asmare has shown an aptitude for the streets of Amsterdam – finishing third here in 2022 recording a PB of 2:04:57 and the 27-year-old will once again be pursuing a podium spot. 

Asrar Hiyrden completes a strong trio of Ethiopian challengers – his marathon best of 2:04:43 when winning the 2022 Seville Marathon marking him out as a significant threat in what will be a high-class race.

Also entered are the Dutch duo Richard Douma and Roy Hoornweg fresh off marathon PB performances earlier this year. Douma, a former European Championship 1500m fourth-place finisher, recorded 2:11:21 in Seville with Hoornweg registering 2:13:19 in Rotterdam.

Two NN Running Team athletes will be on pacing duty; Kenyan Noah Kipkemboi, a 2:07:32 marathoner at his best, and Ugandan Abel Sikowo.

Four ways to make rainy runs way more fun

Rainy running weather has many of us dashing for shelter or simply hiding out indoors. Rain can be a great training tool, however: running in different weather conditions can prepare you for unpredictable weather on race day, and sticking it out when the weather gets wild will improve your adaptability as a runner, making you a more versatile and capable athlete.

Just like running in snow or in cold weather, rainy running builds mental resilience and grit. Here are a few ways to make it easier to get out there and enjoy the beauty of a rainy day.

1.- Stay visible

Rain can reduce visibility for vehicles, so if you plan to run on roads, opt for a route with less traffic and a wide shoulder. Wear reflective patches, a vest or a headlamp (or all three), and always run toward traffic if there are no sidewalks (usually this will be on the left side). If it’s raining, avoid running at night, if you can: the glare of rain on the road can be reflective for cars and makes it even more challenging for drivers to see you.

2.- Dress wisely (and appropriately)

Wear layers and a hat with a brim to keep the rain from pouring into your eyes. It can be hard to judge how warm it is when you’re headed out into the rain, but a lightweight, breathable rain shell is usually enough for your outer layer, with a single layer underneath. (We tend to think we’ll feel colder than we actually do before heading out into a damp day.) If possible, choose clothes with reflective patches. 

3.- Lube up

Every runner’s enemy, the dreaded chafe, can be much worse after a rainy run, when wet clothing rubs against your skin with more friction than usual. Make sure to use a chafing stick pre-run on parts of your body where you would normally chafe or get blisters, such as your feet, inner thighs and underarms.

4.- Take steps to speed up recovery

Change out of wet clothes right after your run and warm up as soon as possible to avoid hypothermia. If you’re running a wet race or you drove to the start of your run, keep a dry change of clothes in a drop bag for afterward, to help get your body temperature back up quickly. A warm shower or bath will feel amazing when you’re ready to relax.

While running in the rain is usually a fairly safe activity, avoid heavy storms or lightning.

Kartik, Sanjivani to lead India’s charge at Vedanta half marathon

Asian Games silver medalist in the 10,000m race Kartik Kumar and Defending Champion Sanjivani Jadhav will headline the Indian elite athletes in the men’s and women’s categories at the 18th Vedanta Delhi Half Marathon, a World Athletics Gold Label Road Race. The event will be held here on Sunday, October 15.

Kartik Kumar, who is a very successful 10,000m runner, recorded his personal best (1:04:00) at the Vedanta Delhi Half Marathon last year. He was also the runner-up at the TCS World 10K 2022, Bengaluru with a timing of 30:06. Kartik became the first Indian to win a medal in the 10,000m event at the Asian Games since Gulab Chand in 1998. Kartik’s compatriot Gulveer Singh won a Bronze in the same event.

Kartik, however, will face stiff competition from the winner of the Dhaka Half Marathon 2023 Abhishek Pal, the champion of the Tata Mumbai Marathon 2023 Half Marathon Murali Kumar Gavit and National marathon winner Srinu Bugatha.

Experienced marathoners Kalidas Hirave and Durga Bahadur will also vie for a place on the podium in the Indian Elite Men’s category.

Meanwhile, Defending Champion Sanjivani Jadhav will lead the charge in the Indian Elite Women’s category. She recorded a timing of 77:53 in the last edition of the Vedanta Delhi Half Marathon and also won the TSK 25K 2022. Moreover, Jadhav clinched the bronze medal in the 5000m event at the 2017 Asian Athletics Championships and triumphed in the 10,000m event at the National Federation Cup in 2022.

She will receive strong opposition from the winner of the TCS World 10K Bengaluru 2023 Tamshi Singh and the champion of the New Delhi Marathon 2019 and 2020 – Jyoti Gawate in the Indian Elite Women’s Race.

The USD 268,000 prize money will see tens of thousands of amateurs join the world’s best elites on one of the fastest courses in the world.

Faith Kipyegon nominated for 2023 athlete of the year award

World 1,500m and mile world record holder Faith Kipyegon has been nominated for the female World athlete of the year award by World athletics.

The award is a prize that is awarded to athletes participating in events within the sport of athletics organised by World Athletics (formerly IAAF), including track and field, cross-country running, road running, and race-walking.

World athletics announced on Wednesday that 11 nominees have been picked for the female athlete of the year after selection from an international panel of athletic experts.

"World Athletics is pleased to confirm a list of 11 nominees for Women’s World Athlete of the Year. These athletes were selected by an international panel of athletics experts, comprising representatives from all six continental areas of World Athletics.” 

The athletics body said the nominations reflect performances from Budapest championships and other championships held in the year.

"In what has been another memorable year for the sport, the nominations reflect some of the standout performances achieved at the World Athletics Championships in Budapest 23, one-day meeting circuits, label road races and other events around the world." 

Kipyegon was selected after a memorable performance at the World Athletics Championships in Budapest where she won both the 1,500m and 5,000m races to become the first female in history of the championships to clinch double accolades.

She will face competition from Ethiopia’s Tigist Assefa who is the female World Marathon record holder with a time of 2:11.53 set at the Berlin Marathon in September.

Also joining the pair will be world record holder in the 5,000m Tsegay Gudaf of Ethiopia who set the record during the 2023 final Diamond League.

USA’s Sha’carri Richardson is also nominated alongside Kenyan-born Bahraini female athlete Winfred Yavi.

The 2020 Tokyo Olympics bronze medalist in the high jump Yaroslava Mahuchikh, Venezuelan Yulimar Rojas who holds the world record for women's triple jump, Jamaica’s Shericka Jackson who boosts of 5 Olympic medals and 8 World championships medals are also part of the list.

Winner of the 35km walk in Budapest, Maria Perez from Spain and 2023 world champion in the 400m Femke Bol conclude the list.

Voting for the World Athletes of the year will close on October 28 at midnight after which five women and five men finalists will be announced by World Athletics on November 13 and 14.

World athletics also said their vote would account for 50 per cent of the total results whereas the public vote and athletics family vote would each account for 25 per cent of the results.

The winners will be revealed on World Athletics’ social media platforms on December 11.

Bullish Kelvin Kiptum wants a duel with Eluid Kipchoge at Paris Olympic Games

After his exploits at the Chicago Marathon, Kelvin Kiptum is considering competing at the Olympic Games where he will face off against Eliud Kipchoge.

After his jaw-dropping performance that saw him break the world record at the Chicago Marathon, Kelvin Kiptum has now confirmed that the Olympic Games are on his mind.

The 23-year-old clocked 2:00:35 to completely destroy Eliud Kipchoge’s world record time of 2:01:09 and he is not resting on his laurels.

His focus has now shifted to the Olympic Games in Paris, France where he will lock horns with five-time Berlin Marathon champion, Kipchoge.

Speaking during a post-race interview, the reigning London Marathon champion said: “Yes, the Olympic Games are on my mind. I think this win has placed me in a better position ahead of the global showpiece.”

Kiptum added that he is not aware of the selection criteria and he will have to get back to the country and discuss it with his management first. However, he is planning on resting first before resuming training ahead of next season.

If it happens, the race will definitely be one to remembered since Kipchoge will be bidding to become the first man to win the Olympic title in the marathon three times.

He has not had a great 2023 season and will be plotting a comeback next year. The 38-year-old started off with the Boston Marathon where he finished sixth due to a problem with his left leg.

He then proceeded to the Berlin Marathon with the hope of breaking his own world record but he did not achieve the target.

Meanwhile, Kiptum has enjoyed a blissful season, winning the London Marathon earlier this year and winning the Chicago Marathon in a world record time to end his season with a bang.

He made his debut at the Valencia Marathon last year and ran the fastest debut time in history.

Cam Levins shatters longstanding course record at Royal Victoria Half Marathon

On Sunday, Cam Levins raced close to his home of Black Creek, B.C., winning the Royal Victoria Half Marathon in a new course record time of 61:18 in front of his friends and family in preparation for the TCS New York City Marathon on Nov. 5. Levins broke the previous record of 62:32 held by two-time British Olympian Jon Brown, which stood for 21 years.

Running close to home meant Levins was able to race in front of his 94-year-old grandmother, Fern, and his parents, Barb and Gus, who came down from Black Creek. “I am so proud of him,” said Fern Levins of Esquimalt to the Victoria newspaper Times Colonist. “It’s not very often I get to see Cameron race live.”

“Vancouver Island will always be my home, so racing here is extra special,” said Levins. His finishing time on Sunday was a minute shy of his Canadian half-marathon record of 60:18, set at Vancouver’s First Half last February.

The 34-year-old marathoner was slated to race in the half-marathon at the 2023 World Road Running Championships in Riga, Latvia, on Oct. 1, but changed his plans two weeks before the championships, opting to race the Victoria half instead, rather than travelling internationally.

Levins finished nearly three minutes ahead of the second-place finisher, 2020 Olympic marathoner and reigning Canadian marathon champion Trevor Hofbauer, who ran to a personal best of 64:07. Kip Kangogo of Lethbridge, Alta., rounded out the podium for third in 67:46.

“I felt good about my effort today,” Levins told the Times Colonist. “It [Victoria] was definitely a hard course, much like New York, helping me to gauge, making me feel pretty good about my marathon.”

Makenna Fitzgerald of Calgary won the women’s half marathon in 1:17:30, beating second-place finisher Vancouver’s Eriko Soma by 58 seconds. Victoria’s own Carley Gering took the final spot on the podium for third in 1:18:57.

The 2023 TCS New York City Marathon will be Levins’s second marathon of the year. Last March, he broke his Canadian record in the marathon for the second time in less than a year by running 2:05:36 to place fifth in the Tokyo Marathon. This marked the fastest time ever recorded by a North American marathoner, beating Khalid Khannouchi’s mark of 2:05:38 from the 2002 London Marathon (which remains the American record). Levins’s Tokyo time was under the Olympic standard of 2:08:10 and qualified him for his third Olympic Games in Paris next July.