Running News Daily
Top Ten Stories of the Week
6/10/2023
These are the top ten stories based on views over the last week.
You too can Train the Kenyan Way in Kenya
Kenyan runners and many non-Kenyan runners training in Kenya have had good success. But why? These four things stand out as the reasons behind their success.
1. Training is a big part of their secrets including sloop training, intervals, fartlek and many exercise drills. They train twice a day, six times per week with the evening run easy.
2. Equally important is their diet, the Kenyan's runner diet is starch based very high in carbohydrates. Kenyan runners get 76 percent of their daily calories from carbs.
3. Almost all Kenyans train in groups, many at training camps.
4. Kenyans runners are surrounded by inspiration and positive thinking. You must believe you can run a 2:01 marathon to be able to do it. Visualization is a big part of this.
Many runners outside of Kenya have thought about training in Kenya with Kenyan runners. Some have made the trip and have had great success. But for most runners making the trip to Kenya and training for a month or more there never become more than a dream.
The main reason why it only remains a dream is because it just has not been easy to set it up. Lifetime runner Bob Anderson who also was the founder of Runner's World Magazine in 1966 and most recently the publisher of My Best Runs has made it easy for runners to come to Kenya and Train The Kenyan Way.
Bob and his wife Catherine first travelled to Kenya in 2013 and staged a race in Thika. It was during this trip he met up with Elam Wangwero, a 29-minute 10k runner who just loved all aspects of athletics. Bob and Elam talked about setting up a training camp in Thika (just an hour outside of Nairobi) during that trip.
Work started on the Kenyan Athletics Training Academy (KATA) some years later. Bob brought on board Florence Kimiti to be the manager and then hired Coach Joseph Ngure to be the head coach.
Construction was finished in September 2021. For the last two years the KATA staff have been working with Kenyan staff athletes getting them ready to accept guest athletes from around the world. The KATA staff athletes are training to become professional runners (some already are) and to help guests achieve their goals.
“COVID did slow things down for a while, says Bob Anderson, "but on June 14, 2023 we welcomed our first guest."
KATA has six private rooms for guests, each with a double bed and private bath with a shower. KATA has a total of 26 rooms including staff athletes’ rooms, office, a runners Lounge with a large TV screen, Olympic Dining Hall, Laundry room, Kitchen, massage room and a courtyard and garden so athletes can relax in between workouts.
KATA is solely set up for athletes who are interested in improving, running new PR's, becoming campions or being a professional runner. "We offer world-class training, quality Kenyan runner's food in a relaxed inspirational atmosphere with the emphasis on distance running, " says Director/Owner Bob Anderson working from his office in Mountain Views, California USA.
KATA’s first guest arrived on June 14th and is staying for six weeks. 20-year-old Nahim Abdallah (first and second photo) is a college student at Virginia Commonwealth University. He has clocked a 4:22 mile and recently ran a 14:31 5000m. He wants to be in top form for the upcoming cross-country season. His goal is to get under 14 minutes for 5k during his stay.
The second confirmed guest checking in July 2 for 12 weeks is Max Barnett (third photo) from England. He ran a 3:45 marathon in Paris a few weeks ago and wants to break three hours by October in Lisbon. "This is an aggressive goal," says Coach Joseph, "but we are going to help him make it happen."
"I have spoken with Max several times," says Bob Anderson "and I think we can help make this happen because of the passion Max has for running. His focus for 90 days will be running where now in England he just has too many other things getting in the way."
Bob Anderson and the team are very dedicated to this program and feel their setup is different than most. "We just have a cozy personal feel here," says onsite manager Florence. "So much positive inspiraton."
"This is your chance to Train the Kenyan Way," says Bob. All you need is a passport/visa and an airline ticket to Nairobi, Kenya. KATA will take care of everything else including picking you up at the airport. "Of course, you have to have the desire to become a better runner," says Florence, who was also a 1:59 800m runner as a junior.
"KATA offers training programs for 800m to 1-mile, 5k, 10k, Half Marathon and the Marathon" says KATA's onsite senior AK coach Joseph Ngure. "We will work with you and help you achieve your goals. Just let us know your starting point and your goals and we will provide the coaching to help you achieve it."
At any one time 12-20 Kenyan KATA staff runners are training at KATA. Most live and eat at KATA while others live nearby. These Kenyan athletes set the style of KATA as they work hard to become better runners themselves and help and support our guests.
You might be thinking that something like this must be very expensive. It is not, the cost is just $375US weekly with a minimum stay requirement of four weeks. This covers all your costs including a private room, three meals a day and world-class training.
For more info go to: www.KenyanAthletics.com
(06/19/23) Views: 301Lisa Wall
Margaret Gati said the end game for her is to make Team Kenya to the World Championships in Budapest
Junior sensational race walker Margaret Gati will be the star attraction at Friday’s Athletics Kenya (AK) Nandi County track and field meeting at the Eliud Kipchoge Sports Complex in Kapsabet.
Gati said she will use the event to gauge her readiness after suffering a knee injury during the Kenya Secondary Schools Sports Association (KSSSA) games last April in Eldoret.
Ambitious Gati said the end game for her is to make Team Kenya to the World Championships in Budapest Hungary in August.
The Form3 student at Cheptononi Secondary School in Nandi County will be competing in the senior category, in search of a ticket to the Central Rift and National Championships.
“I left school on Monday to treat my leg ahead of the championships. I managed to get a good massage and medication and I feel much better. Initially, I could not fold my leg but now I am fine, and come Friday, I will be good to go,” said Gati, who trains under coach Robert Ngisirei.
The youthful athlete, who convincingly won the KSSSA 5,000m race walk, said she has been out of the competition because race walking is not popular in Kenya.
She, however, hopes to represent the country at the East Africa Schools Championships set for August in Bujumbura, Burundi.
After representing the country at both the 2021 and 2022 World U-20 Championships in Nairobi and Cali, Colombia, respectively, Gati said she has been trying to switch to track. She, however, said she will focus on race walking for now.
(06/02/23) Views: 123Emmanuel Sabuni
Sound to Narrows celebrates 50 years
On Saturday, June 10, thousands of community members will turn out for the 50th annual Sound to Narrows run in Tacoma. This year’s event returns to Vassault Park after two years of being a virtual-only run and includes something for everyone, from the state’s oldest 12K run for all ages to a 20-yard diaper dash for kids.
“For 50 years, Sound to Narrows has been a treasured community event that MultiCare has been proud to support,” said Florence Chang, president of MultiCare. “Being able to celebrate this milestone anniversary with an in-person event makes this year extra special, and so many of us at MultiCare — including myself — are looking forward to being there on race day.”
All proceeds from Sound to Narrows will benefit MultiCare Academy for Students in Healthcare (M.A.S.H.) Camp. Formerly known as Nurse Camp, this free, five-day camp introduces local high school students to careers in health care. Students join medical professionals from various disciplines for a first-hand look at the multifaceted world of health care.
Registration starts at $45 for adults and $10 for children participating in the in-person 12K or 5K, and includes a collectable 50th anniversary t-shirt, runner’s bib and Sound to Narrows medal. Entry for students participating in the Fit for Sound to Narrows 2K is $5. There will be a virtual option again this year, for those who want to participate but don’t feel ready for a large, in-person event. The registration fee for the virtual run is $30 and includes bib number, t-shirt and finisher medal.
Check-in starts at 6:30 a.m. at North Vassault and 37th Street in Tacoma, with rolling start times for each event beginning with the 12K walk at 7:30 a.m. The awards ceremony will take place at 9:45 a.m. Runners participating in the event virtually will not be eligible for awards.
Whether it’s the signature 12K route with challenging hills and spectacular water views or the fast and flatter 5k route, Sound to Narrows aims to make physical fitness inclusive for the greater Puget Sound community.
Sound to Narrows is sponsored by Pacific Source Health Plans, TRA Medical Imaging, Olympic Sports & Spine, Tacoma Rainiers, South Sound Running and Tacoma Public Utilities. For more information and to register, visit soundtonarrows.org.
(06/05/23) Views: 114
Ethiopians Ashenafi Moges and Sifan Melaku runs away with titles at 2023 Stockholm Marathon
Ethiopia’s dominated the 2023 Stockholm Marathon, a World Athletics Label Road Race event, took place on Saturday, June 3. The following are top 20 results from 2023 Stockholm Marathon with Ashenafi Moges and Sifan Melaku running away with the tiles.
On the men’s, Moges away late to win with a time of 2:10:32 pulling away from his countryman Derara Hurisa (Ethiopia) who finished second in a time 2:11:01 ahead of Tsegaye Mekonnen (Ethiopia) who ran 2:12:32 for third place.
The Sweden National Senior Marathon Championships went to Samuel Tsegay after finishing fifth overall with a time of 2:14:28.
On the women’s side, Ethiopian athletes swept the competition with Sifan Melaku running 2:30:39 for the victory. Her compatriot Sorome Negash (Ethiopia) clocked 02:33:26 for second place with Yenenesh Dinkesa (Ethiopia) getting third in 2:36:39.
The Sweden national title went to Carolina Wikström (Sweden), who finished fourth overall with a time of 2:36:52.
Glen Andrews
First runner to break 10 seconds for the 100m has died at age 76
American sprinter and 1968 Olympic gold medalist Jim Hines died Saturday, according to a news release from World Athletics, the international federation that oversees track and field. He was 76.
The news release did not specify the cause or manner of his death.
Born in Arkansas and raised in California, Hines is best known as the first man to break the 10-second barrier in the 100-meter dash with electronic timing.
According to World Athletics, he recorded a hand-timed 9.9 at the 1968 U.S. Championships but it was adjusted, with electronic timing, to 10.03. A few months later, at the 1968 Summer Olympics, he ran an electronically-timed 9.95 – winning gold and setting a new world record that stood for 15 years.
Hines' performance was one of several world records set at the 1968 Games, which were held in Mexico City at more than 7,000 feet above sea level. Those Olympics are perhaps best remembered for the on-podium protests of John Carlos and Tommie Smith, who raised black-gloved fists after winning medals in the 200-meter dash.
After winning Olympic gold, Hines went on to have a brief foray in the NFL. He was drafted by the Miami Dolphins in the sixth round in hopes that his track speed would translate to football, but he ultimately lasted only parts of two seasons in the league. He recorded only one rushing attempt, returned one kickoff and caught two passes for 23 yards.
(06/05/23) Views: 91
Usain Bolt wants to return to track and field
The fastest man in history, Usain Bolt, who dominated men’s sprinting for nearly a decade, has expressed interest in reviving the sport that brought him worldwide fame.
In an interview with Reuters, the 36-year-old Jamaican sprinter revealed he has aspirations to make a significant impact in track and field, highlighting a need for charismatic personalities to inspire and bring back the sport’s glory. He disclosed he has reached out to World Athletics on multiple occasions, expressing his willingness to make a larger impact in the sport if given the opportunity. Bolt said the discussions are ongoing, but he eagerly awaits a position where he can actively contribute to the growth and development of the sport.
Bolt acknowledged that the sport experienced a slight decline after his departure. However, he sees promising signs in young athletes like U.S. sprinter and 200m world champion Noah Lyles. “Lyles has the charisma and big personality required to engage and captivate audiences,” said Bolt to Reuters. He believes emerging personalities (like Lyles) will help fill the charisma gap, leading to a resurgence of interest in track and field.
The eight-time Olympic gold medallist also reflected on the lack of popularity of the sport in the U.S. and on the disappointing crowd turnouts at the 2022 World Championships in Eugene, Ore. “Sometimes it’s all about where it is, America is not the biggest track and field place,” he said. But he anticipates that the upcoming 2024 Paris Olympics will be a significant moment for the sport, citing its accessibility, historical presence and talented athletes as contributing factors.
While Jamaica’s men’s team has struggled to replicate its success since Bolt’s departure, the 100m world record holder also sees a resurgence in the nation’s sprinting program in young sprinters Oblique Seville, who finished fourth in the 100m at the 2022 World Championships last year, and Ackeem Blake, who ran a personal best of 9.89 seconds at the L.A. Grand Prix last weekend.
“Hopefully, these two will motivate other youngsters to step up and want to train harder and dedicate themselves,” Bolt said.
(06/02/23) Views: 88Marley Dickinson
Five ridiculous workouts from ultrarunner Aleksandr Sorokin
Lithuania’s Aleksandr Sorokin has five ultrarunning world records to his name, and it is his grueling training sessions and mileage that set him apart from other endurance athletes. Leading up to his recent 100km world record in Vilnius, Lithuania, the 41-year-old averaged 300 kilometers per week, with some ridiculous training sessions. Here’s a glance at a few of them.
1.- 40 reps of 1,000m with 1-2 minutes’ rest
Kilometer repeats can feel long for most runners; now imagine doing 40 of them. This workout from Sorokin is mind-boggling. He averaged three minutes and 28 seconds per kilometer over the 40 reps. According to his Instagram post about the workout, he told his long-time coach Sebastian Białobrzeski that he wanted to cry after finishing rep #20. (Sania, we don’t blame you.)
2.- Three reps of 10K progressions off 1K
Adding progression runs to your training is a great way to improve your endurance and help your body adapt to running longer distances and sustaining higher intensities. It also plays a role in building mental stamina. In Sorokin’s case, this 30K progression workout is to help him get familiar with world record paces when fatigued. This can be a good session for someone training for a marathon, but the workout would be way too much mileage for any distance under 30K.
3.- Five reps of 5K with three minutes’ rest
In the lead-up to the 2023 Seville Marathon in Spain, Sorokin threw down this wild 5K session, averaging 3:15-3:20 per kilometer off three minutes’ rest between reps. The 41-year-old ended up placing 118th overall in a time of 2:25:33.
If you switch the workout to three or four reps with the same amount of rest, it can be a good workout for those training for a half-marathon or marathon, as it simulates your race effort.
4.- 10 reps of 2K, off 1K float
This might be the least ridiculous Sorkoin workout of the five, but it’s still 30 kilometers of volume and done at a fast pace. Similar to the 5K workout above, this can be done at your goal half or marathon pace. The thing about float rest is, you have the ability to mark the workout as hard as you want. The faster you float (faster than a jog), the harder the workout will be, and vice-versa.
5.- 42-kilometer steady run
A week after breaking his 100K record by six seconds in 6:05:35, the Lithuanian star celebrated his achievement on his Strava in typical ultrarunning fashion, heading out for a casual 42.2-kilometer steady run in two hours and 50 minutes.
Sorokin hasn’t always been a runner; he did not start until 2013, at 32. In a 2021 interview with Canadian Running, Sorokin told us that he began running to get in shape, when he weighed 100 kg (220 lb.). “At the time I wasn’t playing any sports, just drinking and smoking a lot,” he said. After a few months of training, he entered a half-marathon, and a few weeks after that, he saw an advertisement for a 100 km race in Lithuania and began his ultrarunning career. (And the rest is history.)
(06/02/23) Views: 87Marley Dickinson
Faith Kipyegon smashes women’s 1500m world record in Florence
Kenyan Faith Kipyegon smashed the women’s 1500m world record, clocking 3 minutes, 49.11 seconds at a Diamond League meet in Florence, Italy, on Friday.
Kipyegon, a two-time Olympic champion and two-time world champion, took 96 hundredths of a second off Ethiopian Genzebe Dibaba‘s world record from 2015. Kipyegon began the day as the second-fastest woman in history at 3:50.37.
The 29-year-old was already the most decorated female miler in history, the only one with four global 1500m titles. Her Olympic gold medals in 2016 and 2021 were separated by a 22-month maternity leave from competition (that included 12 months without running).
Kipyegon was the eighth of nine children growing on a farm in the Kenyan Rift Valley. She was a soccer player at age 14 when she lined up for a one-kilometer run in PE class, according to World Athletics.
“I won that race by 20 meters,” Kipyegon said, according to World Athletics in 2016. “It is only then I knew I could run fast and be a good athlete.”
In 2010, a barefooted Kipyegon placed fourth in the world cross country championships junior race as, at age 16, the youngest finisher in the top 21. The next year, she won it. The year after that, she made her Olympic debut at age 18. By 2015, Jenny Simpson, arguably the best American miler in history, had a nickname for her: “The Sniper,” for her ability to run people down in the final lap.
She ran her last lap on Friday in under 59 seconds.
Next year, Kipyegon can become the second person to win the same individual Olympic track race three times, joining Usain Bolt. She said last year that she may shift to the 5000m after the 2024 Paris Games, according to Olympics.com.
Also in Florence, world champion Fred Kerley extended a year-plus win streak in the men’s 100m, prevailing in 9.94 seconds over Kenyan Ferdinand Omanyala (10.04) and American Trayvon Bromell (10.09).
(06/02/23) Views: 83Olympic Talk
2024 Boston Marathon entry standards are out
On Monday, the Boston Athletic Association (B.A.A.) announced the entry standards and registration window for the 128th Boston Marathon presented by Bank of America, which is set to take place on Monday, April 15, 2024. The world’s most prestigious marathon will host its traditional field size of 30,000 participants.
The registration period will span five days, from Sept. 11 to 15, 2023. Registration will open on Monday, Sept. 11 at 10 a.m. E.T. and close on Friday, Sept. 15, 2023, at 5 p.m. E.T. The registration process will follow the same format used for the previous three races, allowing qualified runners with valid Boston Marathon qualifying times to submit their applications during the designated registration week.
The qualifying standards for the 128th Boston Marathon will remain the same as those for the 2023 edition. Participants who have achieved their qualifying times can submit their applications during the registration window. This will also be the second year the marathon features non-binary qualifying standards.
However, meeting the qualifying standard does not guarantee acceptance into the marathon. Selections will be based on the fastest applicants within each age and gender group. In the last two editions of the race, there have been no cut-off times inside the qualification standards.
Those wanting to run the marathon must use a marathon time from the qualifying window of Sept. 1, 2022 to Sept. 15, 2023.
Additionally, athletes with active finisher streaks of 10 or more consecutive Boston Marathons will receive early registration between Aug. 28 and Sept. 1, 2023. Further details regarding this exclusive registration period will be communicated to eligible participants in the coming months.
If space remains available after the registration period, it will re-open to the public on Monday, Sept. 17, until the race is full.
(06/05/23) Views: 82Marley Dickinson
Kiptum, Kosgei to lead Kenya Marathon team in Budapest
The second fastest man in marathon history, Kelvin Kiptum and women's world marathon record holder Brigid Kosgei will lead the Kenyan marathon team at the World Athletics Championship in Budapest, Hungary, scheduled for August 19-27.
Kiptum, the 2023 London Marathon champion will team up with Geoffrey Kamworor and Titus Kipruto.
The 2023 Rotterdam Marathon silver medalist Timothy Kiplagat and the 2022 Commonwealth Games bronze medalist Michael Githae are the reserve runners.
Double Chicago and London Marathon champion Kosgei will have company from the 2023 Tokyo Marathon winner Rosemary Wanjiru and the 2016 5,000m African champion Sheila Chepkirui.
The 2022 Commonwealth Games silver medalist Margaret Wangari and the 2014 World Half Marathon bronze medalist Selly Chepyego will be the reserve runners for the women's cadre.
The men's team will be targeting reclaiming the world title that Kenya last won in 2017 through Geoffrey Kirui.
Kenya was last victorious in the women's category in 2019 when Ruth Chepngetich was crowned in Doha. Kosgei and Co will be on a mission to recapture Kenya's lost glory.
The team was named after Athletics Kenya held a meeting with a panel of coaches in Eldoret on June 1.
The panel consisted of Patrick Sang, Richard Metto, David Leting, Julius Kirwa, Joseph Cheromei and Peter Bii.
Athletics Kenya director for competitions, Paul Mutwii disclosed that the line-up was based on the willingness and availability of the athletes.
(06/03/23) Views: 80Samuel Nganga
