Pre race energies 

Everyone likes to get obsessive about the weather and what they eat the night before their race, and with high stakes like the trials, of course this was no different. 

Clara Edwards, laughs ‘us runners really are a funny bunch’, ‘ it was so funny seeing all the athletes arrive with their cooking paraphernalia in the lobby. I saw microwaves, I took a toaster for my breakfast, the only thing that didn’t get bought was a kitchen sink!’ .

Reading AC’s Naomi Mitchell recalls that “everyone was in really good spirits and excited to race. We were all trying to gauge the weather on our warm up loop to see how windy it was going to be” and Rosie Edwards found “the energy around the race was so positive and I think every athlete was grateful to be there. It felt different to all other marathons. There was a positive atmosphere and gratitude.”

The level of attrition from this lead pack was possibly higher than usual on the slightly lonely looped route in Kew. Credit: Nigel Bramley

Going in confident

The only one already with a qualifying time, Steph Davis had been waiting a long time to run this race and had plenty of time to think about what might happen.

But rather than focussing on the magnitude of the task the Clapham Chaser made sure she just had a “pre-race chat with my coach and played through different scenarios in my mind so that in the moments before the start I was only focussing on the warmup and the final bits of preparation”.

That said, she did “change outfit about three times” thanks to the very mixed forecast.

Of course this was no normal race situation and for marathon debutante Becky Briggs there was not only the first time nerves but also the fact that “the concept of a start line felt so unfamiliar” and they had to do “our warmup strides with a mask on”.

Imagine racing the trials in the middle of a pandemic as your first marathon – and as the youngest competitor!

Running into the wind

What might not have been completely clear from the online coverage was that while the course was indeed a fast one, and the potentially sharp corners had been carefully smoothed out, there was quite a headwind on the longest straight section of the route. 

As we now know, the race ranged from textbook, to tantalising, to unexpectedly wonderful, to frustratingly awful for the women taking part. Understandably some didn’t want to think about it again because it was all a bit too raw, but others were able to share some of the positives and negatives of the day.

Elite marathoners are not immune to stomach and nutrition issues and that does seem to have been a common theme of this race.

Some just had to battle with the trials of being female – Charlotte Taylor-Green had bad stomach issues due to being on her period but refuses to be upset by it “you can’t control everything – my body and health is priority and I did what I had to for me… I want to continue running for a long time, there’s no rush”. 

Clara Evans, Naomi Mitchell and Becs Gentry working together with their pace group. Credit: Nigel Bramley

Not every plan works out as you want

For Naomi Mitchell the day didn’t pan out as she hoped either, “early on I had some frustrating stomach cramps but was finding the pace easy. I decided to drop back and let my stomach settle but…the wind meant I couldn’t get back into a rhythm and ended up slowing”. 

Youngster Becky Briggs had an impressive start and kept going with the pacers for as long as possible. Many commented at the time on her gutsy attitude and it was only at half way that she took the decision to drop back a bit after realising that the pace was too intense.

Unfortunately it was too late and the damage was done “it was like I hit a wall, I didn’t take nearly enough fuel in the first half and really paid the price for that”.

Becky Briggs tackling hard solo miles in the second half. Photo: Nigel Bramley

It’s an easy mistake to make when everything is feeling good and Becky told us that she nearly gave in at 21 miles (which she’d completed at 2:32 pace). “My mind and body were really fighting each other but I was determined to get to the end“.

One wonders whether a bit more of an atmosphere might have helped her out at this point and Bekcy agrees “it would have made a huge difference. All the marshalls there did a great job, but nothing beats a roaring crowd all the way round. There were some really lonely parts of Kew”.

Instead she battled on with just the covid-safe crew doing their best to help out, “around 10k to go was really bad, my vision had blurred and I was stumbling around but I kept telling myself ‘Becky you do not give up, that is not who you are’ “. And she did, completing the race in 2:38:58 after walk-running the last 5 miles.

Training the gut for race day too

Sarah Inglis, one of the pre-race favourites had a similarly gruelling trudge to the end, but she doesn’t think even a crowded mass-marathon would have helped her ““I had a similar experience in Arizona (her debut of 2:29:41) with no crowds. I don’t think it made much of a difference.. If it had been my first race I’d have said never again”.

She puts her experience down to not training enough with the gels she planned to use “the first bit felt easy and within myself but I felt sick from miles 16-18 and I couldn’t take any bottles or fuel and my pace just dropped off…I tried self talk, mantras, everything but the negative talk became overwhelming and I was so glad to see the finish line.

“My grandmother said she felt so sad for me when she saw me sat on the curb at the end.”

Becky Briggs leading the pace early on in her marathon debut with Sarah Inglis also at the front of the lead group with Steph Davis. Photo: Nigel Bramley

The race begins at 20 miles…

Wales’s Clara Evans had a much less dramatic experience but still had her own issues with nutrition, she felt “incredible to 30k (her 25-30k split was only beaten by Steph) but my fuelling strategy just wasn’t right. I’d never raced with what I used on the day and I think I’ve learned the lesson that it doesn’t work for me. Perhaps in normal times I‘d have had a chance to trial them in a half marathon but it wasn’t to be. I was being sick a lot from 20 miles and I just couldn’t take on anything which was a massive shame as my legs had more to give.”

Evans had moved up into third place with 5k to go but lost about a minute on the last lap and when it was finished I was just happy it was over”. Despite that, she ran a storming time and qualified for the Commonwealth Games.

Not everyone had a tough day at the office

Rosie Edwards shows that flexible fuelling can pay off. She “was surprised when the whole field seemed to go out with the 2:28/29 pacers but held back and stuck to the plan”.

By mile nine other women were coming back to her and she passed through halfway in 1:15:48. But it wasn’t all plain sailing. By mile 15 she did “feel pretty rough, really rough like my legs were going, but I had an extra gel on me in case I missed a bottle (which I hadn’t) so I took it as a boost and it worked like a miracle”.

When the pacer stopped at 33k she knew it was time to concentrate “I was waiting for the wall and it never came…I was trying to do the maths” to see if she could get the Commonwealth Games time (spoiler, she did). “The last lap was so fun and I was still feeling good until the last 800m. I thought I was about 10th, just scraping the CWG standard but I was so excited to finish third in 2:31. Crazy”. 

The star of the show

Finally of course there’s Steph Davis for whom the planning and training all came together in what looked like an effortless display of race execution. But even she wasn’t immune to gut issues –  “I felt controlled throughout the race – apart from when I got stitch around 4k in! I usually have a pretty tough stomach and rarely get stitches, so this threw me a little, I was shouting to my coach to switch my energy drinks to water so that was a last-minute scramble!”

After that though things settled in. “The first half felt quiet so I had no idea how everyone was feeling behind me…we went through half bang on pace. Although I felt relaxed I didn’t want to do anything too early as the second half of a marathon can feel very long if you make mistakes early on!”.

As we watched the coverage, it looked like Steph made a conscious decision to break away just after 13 miles but she says “I don’t remember actively making a decision…I think it happened when we moved into single file to let the men’s race past.”

“I wasn’t aware of how big my lead was and I couldn’t take anything for granted until I’d crossed that finish line! Of course this race wasn’t about time but rather getting that top-two placing and it was only “at around 500m to go I passed a big clock and knew I was close to my PB. I was delighted to bag a small one!”.

Post race feelings 

Celebrating success and learning from less-than perfect performance are an important part of the racing cycle.

For Naomi Mitchell, the initial blow of seeing a race which didn’t reflect her training has led her to reflect that “I have now experienced what is needed to gut out a tough race and I’m sure this will be of benefit to me in the future”, though she also says she learned that “racing in the wind is much harder than I thought!”. 

Steph Davis celebrates winning the women’s marathon and securing her place to run the marathon at the Tokyo Olympics. Credit: Nigel Bramley

For Becky, her big takeaway has been that fuelling a half marathon is very different to a full marathon and needs some practice in training. That said, “giving up on my dreams is simply not a choice. I’m even more determined to get the marathon right one day and show what I’m capable of”.

Lockdown difficulties my have played an impact

A long chat with Sarah Inglis as she endured her hotel-lockdown upon re-entry to Canada found her frustrated but upbeat. All things considered, a late flight to the UK (she arrived only a few days before due to teaching duties and suffered bad jet lag) and “getting complacent” about her fuelling are the two things she thinks made the difference.

For now, she’s going to turn her thought to the track and will try to qualify for the 10,000m. “I’m excited” she says, “I did a 10k PB in a time trial in the build up to this and I’ve got nothing to lose”.

Clara Evans (who ran the biggest PB of the day) clearly has more to offer in future races, “I don’t think I’ve ever felt so fresh as I did the day after this race” but was delighted to see three Welsh PBs in the top 5 of the race.

“I may need some time to improve to get to the games, but the success of others is what has made this happen as we all push each other to improve. My coach Chris Jones has been instrumental in the progress for the Welsh standards in distance running”.

Like many she feels that the trials offered a new and more prominent way to showcase British talent,  “I hope they keep these events standalone.. I feel like everyone can relate toThommo and Steph’s journey’s… this would have been lost amongst a bigger race”. 

Always chasing better performances

Rosie Edwards may have smashed her PB and got third place but she’s not immune to a bit of “what if”, “I do feel like I played it safe for too long. Perhaps I could have gone a few miles earlier, but then I may not have finished as I did. I am excited to be braver in my next one”.

The final word has to go to Marathon Trial champion and the only auto-qualifier for team GB, Steph Davis.  “I always take two weeks off to fully recover and mentally reset. My focus now is to have a healthy build to the Olympics and stay injury free – that’s a pretty good motivator to take your recovery seriously!

The post Tales from Kew Gardens appeared first on Fast Running.

In the past, the London Marathon has been the place that elite British marathon runners had to prove themselves. They had global competitors and the support of around 750,000 spectators and 40,000+ participants to spur them on.

This time they will have just the organisers, some coaches and Kew staff around as they cover the 12 and a bit laps of a 3.3km looped course. For those who took part in the elite only version of the London Marathon last year there are some similarities (hopefully not the weather) but this is still going to be a very different kind of experience that which most of these runners have ever experienced. 

How to qualify for the Olympics

In order to qualify automatically for the GB Olympic marathon squad, the runners must have the qualifying time (2:11:30 & 2:29:30) and be one of the first two finishers. If they already have the qualifying time from another race within the qualifying period and finish top two, that would also guarantee a place.

There is a third place on each squad which is at the discretion of British Athletic, though for the men’s team that’s already taken buy Callum Hawkins.

So, Lateral Flow tests allowing, let’s take a look at those who we expect to be  toeing the line:

Photo: Alex Donald

Charlotte Arter (Cardiff AAC)

Marathon Debut
HM PB 69:40

After having to withdraw from pacing duties at the Elite London Marathon last year, this is Arter’s first experience of the full 26.2.

Hailing from Cumbria but representing Wales, she was the parkrun women’s world record holder (15:49) until recently and has excellent credentials over shorter distances.

With a half marathon PB of 69:40 and some really good training in the bank (with Clara Evans alongside) she will definitely be one to watch. Arter has completed an eight week marathon build up and told Fast Running she is “happy with how the training’s gone. I haven’t done any crazy mileage, just had some consistent training”.

Without any big city marathons to compare the experience to Arter is focussing on just “clipping off the laps. I want to enjoy the experience… it’s going to be a PB whatever I run!” However, she’s not shirking and aims “to stick with the Olympic pace for as long as possible”.

While her base speed is a lot faster than the rest of us, your first marathon is always a huge unknown and Arter is no different –  “I have no idea what I’ll be thinking on the start line” but “at the end I’ll probably be thankful it’s all over! Hopefully I’ll want to do another one. Then food, shower and downtime. So really – elite or not elite – we all want the same thing at the end of a marathon!

Arter is supported by Welsh Athletics and London Marathon Events. Coached by Chris Jones.

Tracy Barlow (Thames Valley) 

PB 2:30:42 London, April 2017

After working her way down from a 3:52:59 marathon in 2011 Barlow put in the work and brought that time down consistently. 2020 saw Barlow run a HM PB in Barcelona (72:12) and a 10 mile PB in Preston (58:25).

With recent Major Championships experience from World and European Champs and a die-hard attitude, as evidenced by her London Marathon 2020 performance of 2:34:42 when many others dropped out, Barlow will be interesting to watch in what will be a tactical race. Tracy’s 15th place at the 2018 European Championship makes her the most recent highest British finisher in a major championship marathon. 

Coached by Tom Craggs.

Photo: Provided by athlete

Becky Briggs (City of Hull)

Marathon Debut
HM PB of 72:54 Antrim Coast Half Marathon, 2020.

Still in the U23 category, she’ll be a youngster in the pack. Briggs says that training has been going well – “I’ve completed sessions I never thought I could, it’s been so different to anything I’ve ever done before“.

Though the laps of the course might be daunting, Briggs has been putting in plenty of laps of Bushy park for her training and is hoping that will help. When asked what her goal is she said “ to finish and do myself, my coach, my parents, and the distance justice!” 

Saysky Athlete. Coached by Geoff Watkin.

Natasha Cockram (Micky Morris Racing Team)

PB 2:30:49 Dublin, 2019

Cockram knocked it out of the park when she won the Elite London Marathon last year in a time of 2:33:19, which could have equated to a faster time in better conditions. She also set her Half Marathon PB of 75:27 last year in Llanelli so is clearly building good form. She is the Welsh Record holder for the marathon.

Supported by London Marathon Events Coached by Tony Houchin.

Oxford Half Women’s winner Stephanie Davis

Stephanie Davis (Clapham Chasers) 

PB 2:27:40 Valencia, 2019 (Olympic qualifying time)

Having already run the qualifying time, if Davis finishes top two then she’s guaranteed a spot on the Olympic squad.

Born in Glasgow and now living in London working for and supported by Lazard Asset Management, she ran her first full marathon in 2018 (Berlin, 2:41:18) which she followed with a 2:32:18 off the mass start at London Marathon in April 2019. She is part of the scottishathletics Marathon Project targeting the Commonwealth Games, Birmingham in 2022.

Supported by London Marathon Events. Coached by Phillip Kissi.

Rosie Edwards (Rotherham)

PB 2:40:49 Frankfurt, 2018
HM PB 72:24 Las Vegas, Jan 2021

Edwards’ training has been going well, with the athlete feeling she has become “more consistent with marathon pace and with my longer sessions as the block progressed, so that was a big stepping stone for me”.

While solo training has been a hard grind “long term I think it helped me”. She’s looking forward to seeing where she measures up against some of the top British runners and has been practicing looped training runs to prepare for the course. Asked about her goals for the big day, Edwards told Fast Running “I want to be involved in the race, especially the second half and place as highly as possible. I’m also aiming for the Commonwealth Games standard”.

Coached by Robert Hawkins.

Clara Evans (Cardiff)

PB of 2:46:03  London, April 2017
HM PB 72:21 Antrim Coastal Half Marathon, 2020

Technically coming out of retirement apparently, Evans hasn’t run a marathon since 2017 but has been training for a while with Charlotte Arter. The Welsh international ran a sub 33 10k PB on the track this year so her speed is clearly on the up. 

“I’ve been happy with the long runs and the long sessions. I’m extremely grateful that I got a taster race to (the 10k) to check form and I’m extremely happy with where I am. I’d have loved to have got in an altitude block for this race in Kenya but obviously the global situation has made that difficult”

Evans also commented that she’s “looking forward to catching up with the other top British girls” – they must normally see each other quite a lot on the circuit so this will be a chance for friendship (and rivalries) to be rekindled.

Evans feels “the course looks very nice. The only down side is that it’s not a course that’s been run before and I sometimes feel like you never really know how fast a course in until someone has been there and done it”.

Her  aim is to run the commonwealth games selection standard and get a benchmark for that early, because there are plenty of fast Welsh ladies chasing the target. Her boyfriend Paul is on pacing duties at the race.

Coached by Chris Jones.

Photo: Provided by athlete

Becs Gentry (Peloton)

PB 2:37:01 New York Marathon, Nov 2019

The Peloton(tread) queen has stated in instagram posts that she is targeting an Olympic spot and is likely to be taking a pop at 2:30 after dropping to her PB of 2:37 from 2:53 in Feb the same year. Her training is a little different to the standard way of doing things because of her work-day duties but there’s no doubt there’s plenty of talent in there ready to be unleashed.

Annabel Gummow (Winchester)

Marathon Debut
HM PB of 74:50 Watford, Oct 2020

It looks like Gummow was tuning up to race a marathon in 2020 as she ran Hillingdon 20, a standard London Marathon tuneup race that takes place in March, in 2:00:35 last year. The former GB international has been running well over the longer distances and is an exciting prospect for the 26.2 mile distance. 

Coached by Christopher Wooldridge

Photo: Inge Johnson/Canada Running Series

Sarah Inglis (Lothian Running Club)

Scottish Inglis lives and trains in Vancouver, CA and looks to be in great form after placing 9th and running a 2:29:41 PB at the Marathon Project race in Chandler AZ, USA in Dec 2020. Only 11 seconds off the qualifying mark in Arizona so certiainly capable of a hitting the fast time needed.

That Arizona result is also particularly relevant as it was also a looped course with no public allowed to support. Inglis has been happy with her progress after the last build and has been getting used to even bigger volume sessions.

The Scot’s only negative from this build? “it’s been shorter as I’ve had to recover from my last race in Dec”. Inglis, like the rest of us is excited about the field. “it’s so open and that’s why I think that at 30k+ there is still going to be lots of girls fighting for those two spots”. Her goal, in case it wasn’t obvious is to get one of those spots!

Supported by London Marathon Events. Asics athlete. Coached by Mark Bomba.

Tish Jones (Belgrave Harriers)

PB 2:31:00 London, 2019

Ran 2:36:35 in the elite only London Marathon last year and her 2:31 PB is from the previous year. Was due to complete in the World Champs in Doha, but unfortunately had to pull out with a leg injury. As with most, it’s difficult to tell current form but the marathoner always brings her best on race day and will be another who could surprise.

Supported by London Marathon Events. Adidas athlete. Coached by Geoff Watkin

Naomi Mitchell (Reading AC) 

PB 2:33:23 London (elite only), Oct 2020

Based in Reading as an accountant for KPMG, after plugging away around the high 2:XX’s for a few years  Mitchell’s breakthrough race was Frankfurt 2019 when she ran 2:37 which she attributes in no small part to a lack of GPS. 

Mitchell has been “really pleased with the consistency of my training…I’ve been able to build mileage as well as the amount of marathon pace work compared to last year” though like many of the other entrants (and us), she’s not enjoyed the cold winter training!

Mitchell is looking forward to making the most of the quality women’s field “to work well of one another for some fast PBs”. Of her goals, she says, “I always set a few different ones, depending on how I feel as the race gets going. I’d love to slash my PB and target the qualifying time”. 

Coached by Nick Anderson

Photo: Vitality Big Half

Lily Partridge (Birchfield Harriers)

PB 2:29:24 London, 2018 

Partridge looks to be back in good shape recently. She won the Antrim Coastal Marathon (71:36) and the Vitality Big Half (70:50) last year but DNF’d at the elite only London Marathon in cold weather conditions. Some injury issues over recent years have seen difficulties over the marathon distance, so we’ve not seen a real benchmark for her for a while. However, the recent half and a track 10k suggest she’s in form.

Her PB is from *that* hot year in London so it’s potentially worth a bit more and she’s one of the most experienced runners on the startline. You would expect Partridge to be int he mix for top two spots for most, if not all, of the race. 

Supported by London Marathon Events. Adidas Athlete. Coached by Alan Storey.

Charlotte Taylor-Green (Clevedon)

PB 2:36:54 Dublin, Oct 2019

Taylor-Green’s PB came 5 years after running her previous marathon which she finished in 3:20. She set a 5k PB in 2020 but is pretty new to marathon training. The Clevedon athlete  is “pleased with how my body has adapted to endurance training, along with the mental toughness of training solo for so long”.

Like many of the athletes she wishes she’s had better access to facilities over the last year but Instagram suggests she’s been doing what she can in her home ‘gym’. The last time Taylor-Green ran in a British Champs it was in 2017 for the 3000m steeplechase so it’ll be exciting to see what happens.

She’s not particularly excited about the turns and wisely notes that there’s a chance the women suffer from “getting overtaken by the men – I hope we don’t get pushed out of the way”. Given that she still classes herself as a novice at marathoning, she says her goal is any improvement on her previous best.

Coached by James Thie

The post Women’s Marathon Trial: Who’s Running? appeared first on Fast Running.

The parkrun world record has a special place in the hearts of thousands of runners. Sure it doesn’t have the status of a 1500m, 5000m or marathon best, but it somehow feels more touchable and real for runners of all abilities.

It seems anyone who runs, at no matter what level, knows about Parkrun. Unfortunately, due to the current circumstances, it has now been almost a year since we were last able to partake in Parkrun in this country, but fortunately for those across the globe in Australia, it is on its way back.

On the 23rd of January 2021, the women’s Parkrun world record, previously held by Saucony athlete, Charlotte Arter, was taken by Scottish-born athlete Lauren Reid.

At the Parramatta Parkrun in Greater Western Sydney in Australia, a course which is not completely flat, Reid knocked four seconds off Charlotte Arter’s record of 15:49, clocking 15:45 for the 5km distance.

Arter eagerly awaits parkrun return

Former record holder Arter, said, “Records are there to be broken and I’d like to congratulate Lauren for her great run and for breaking the record. It’s great to see Parkruns have returned in some parts of the world and hopefully they will return to the UK at some point this year.

I’m sure all Parkrunners are eagerly awaiting the day this happens! No doubt I will be back at Parkrun whenever I can and will have a good go at trying to reclaim the record!”

It is great to see records being broken after a very turbulent training year for some. Fast Running spoke to world-record holder Lauren Reid, who is coached by Nick Bromley, and delved into what it takes to be the fastest woman at Parkrun. We asked Reid what the course was like and how she handled the Australian summer weather.

Arter at Cardiff 10km. Photo: Tom Craggs

Hot work

From race pictures it appeared as though they course was off-road, however Reid confirmed, “The very start and end, not even 50m” of the event were on the grass. “It was however very hot; I think it was around 30°c & pretty humid.”

This may seem a stark contrast to Scottish weather, but for Reid, who has now lived in Australia for 15-years, it has become a norm.

Reid continues, “I knew that the course was slightly downhill at the start then obviously slightly uphill at the end, so I thought that I would go out a little quicker and bank some time for the uphill finish.

I did have a pacer, his name is Harry Summers and he’s an absolute superstar, an athlete with fine credentials himself. He turned up on short notice to help me and asked me on the start line what our plan! So yeah, that was a bit last minute!

Fast start pays off

I told him that I wanted to go out harder that 1st km. We actually ended up running 2:50 flat for that first k – a bit faster than I’d anticipated. I looked at my watch and thought “oh s***, I could be in a lot of trouble here” and then didn’t look at my watch again. Thankfully it all paid off and we got the time with a few seconds to spare so that was great.”

Pre-race routines vary from athlete to athlete. We all have our own ways of preparing for races that suit our own bodies, and Reid is no different. She said that

“In terms of pre-race nutrition and my warmup I actually got there a little bit late because I was trying to find a toilet and I didn’t know there was one really close by so I’d driven off somewhere else to find one so I only managed a couple of k’s warmup. Not ideal!

Nutrition wise, because it was a slightly later start (8 o’clock) I opted for a little bit of breakfast. I don’t normally eat before race if it’s early morning as my tummy can play up sometimes. I had a few spoons of plain rolled oats with a spoon of honey and some Chia seeds that I’d made the night before.

I had a few mouthfuls of that 6:30 with a strong coffee and of course as always, before any race – I had one of my Revvies energy strips.”

 

View this post on Instagram

 

A post shared by Lauren (Hamilton) Reid (@lauren_reid85)

Enforced rest = ideal prep?

Running 15:45 over a slightly undulating course is no mean feat. We asked Lauren if this has been in her sights for a while and found out that sometimes the thing runners neglect the most, rest, can be the most beneficial.

“I had a time trial run in March last year and ran 15:49. A couple of the guys in my running group mentioned that was the PR record and that I should try to break it. Then of course park runs weren’t on and you know, coronavirus was happening & life was very different.

It was only recently that parkrun started back in Australia which is so great! I was planning to have a farewell run & coffee with a bunch of my running friends before the move & that turned into a farewell Parkrun followed by coffee and then the idea was put out that I have a shot at the world record!

We decided to give it a shot about two weeks out from doing it. I had an awful week leading up to it & was actually off work unwell following a root canal treatment gone wrong. Turns out some enforced rest worked out well for me!”

Motivation through testing times

This year has been testing at times for everyone, and the Parkrun record holder is no exception. She says how it was her friends and making herself accountable that kept her going and allowed her to be fit and fast when the time came.

“In terms of being stuck in lockdown and not being able to train the way that we normally would, I definitely did struggle with it. I actually managed to convince my husband we should buy a treadmill right at the start of the lockdown here in Australia in fear of not being able to leave the house to run! but as it turned out, we were always able to go out for a run although for a while they were largely solo runs.

I used little things to keep me motivated like getting my friends involved and sending pictures to each other of getting out there and getting it done. The virtual events were really helpful at keeping some sense of excitement and accountability.

It’s OK to struggle

I think it’s important though, to recognise that being in lockdown, losing a sense of certainty & not being able to do the things that we normally do, is a really daunting & difficult thing. It’s so normal & okay to struggle with that & to have periods where motivation is low.

I tried to find small things to keep me motivated and viewed that period of time as an opportunity to be really consistent with the things I could do, to work at all the small things. & to remember my reasons for running. I even did a little bit of Pilates for the first time, a bit more stretching and things that are more easily home-based.”

 

View this post on Instagram

 

A post shared by Lauren (Hamilton) Reid (@lauren_reid85)

Now the Parkrun world record has been secured, what is Reid focusing on next?

“So my next goal is to get to the Australian national championships which double up as our Olympic trials. They are in April so I’ll be working towards racing at those trials either in the 800 or the 1500.”

It is great to see a record broken, and like Arter says, that’s what they are there for, but could one of GB’s greats take the record again when Parkrun restarts in this country?

Editors note – Hannah will be stepping back from her more regular work with Fast Running to focus on her training and her studies in 2021. We want to extend a huge tank you to her for all her brilliant work over the last couple of years. We look forward to hoisting more of her articles in future, but even more importantly shouting about her results!

The post Lauren Reid breaks parkrun world record appeared first on Fast Running.

The socially distanced event in Blackweir Fields signalled a welcome return to the local racing scene many of the top Welsh distance runners.

Perrin made the trip from Anglesey count with a well-judged race that saw him claim a victory over a more experienced Matty Edwards of Cardiff AC.

The youngster from the Menai Track & Field Club was hoping to target his recent 14:30 P.B recorded at the Podium 5k but realised early on that a victory would be more likely with a wisely judged effort.

A sprint to the line

The pair turned on to the finish straight alongside each other but it was 17 year old Perrin that had more left in the tank, edging ahead for a narrow victory over the Belmont University alumni Edwards with both finishing in 14:35.

Sunset 5K – Men’s finish pic.twitter.com/DY13j91KXu

— San Domenico (@SANDOMENICO_RC) September 18, 2020

Swansea Harrier Guy Smith was the third athlete home in with 14:46 with Newport Harrier Abed Teweldebrhan fourth in 14:47 and Daniel Hamilton of San Domenico RC fifth in 14:49.

‘It was really nice to race again and especially on home turf in Wales’ commented Perrin. ‘The race was really tactical, really slow for the first 4k, around 15 minute pace and for the last kilometre I wasn’t sure how everyone’s kick would be so I just decided to go for it and see who would stick with me. I was ecstatic to take my first race win of the season’.

Photo: Paul Stillman

Arter still in flying form

Charlotte Arter’s victory was a clear sign that the Cardiff based athlete hasn’t lost fitness through the lockdown period. Her race was equally well judged, edging away from training partner Clara Evans around the half-way point.

Arter dipped just under the 16 minute mark with 15:59 in a first race since her Podium 5k victory in March.

Evans was next to finish in 16:25 less than a week after a 72:21 half marathon best in Antrim with another Cardiff athlete, Lucy Marland in third with a new P.B. of 16:54.

Alaw Beynon-Thomas of Les Croupiers RC was fourth in 17:06 with Kate Roberts of Swansea Harriers fifth in 17:19.

‘It was great fun to return to racing this evening at the Cardiff Sunset 5k’ said Arter.

‘It had been six months since my last race so it felt good to be back racing. I’m very grateful to Welsh Athletics for organising such a fun and safe return to road racing in Wales, hopefully the first of more in the next couple of months’.

Full results here.

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Flying start (and finish) to Welsh racing appeared first on Fast Running.

The flat and fast race in the Welsh capital will re-start competitive road racing in Wales. The evening event will provide a first local racing opportunity for some of the top Welsh athletes.

Arter is the fastest in the field with a previous best of 15:39 set in 2018 at the Cardiff 5k – Race for Victory, just a second off Stevie Stockton’s Welsh record. The 2018 British 10,000m Champion will use the race to gauge fitness in a first competitive outing since a victory at the Podium 5k in 15:53.

Evans on the other hand will be looking to see how her pace is following a P.B on Sunday at the Antrim Coast Half Marathon with a 72:21 clocking.

Rotherham AC’s Sophie Cowper is next fastest with a best of 16:20 set back in 2016.

Deep quality in the men’s & women’s field

Steeplechaser Lauren Cooper of Parc Bryn Bach Runners, Alaw Beynon-Thomas and Kate Roberts of Swansea Harriers and Ffion Price of Cardiff AC add further quality. All four runners have also run under 17 minutes in the past.

Price will line up on Welsh soil for the first time since a Welsh title over 1500m in 2018. This is following a return from an Athletics scholarship at Missisipi State University.

Swansea Harrier Guy Smith is the fastest on paper in the men’s race with a best of 14:26 to his name.

Tom Marshall of Cardiff AC was due to compete but is now in an area of Wales on local lockdown so misses the race.

Osian Perrin of Menai Track & Field is a talented youngster set to make the trip from Anglesey who has a recent P.B. of 14:30 for the distance set at the Podium 5k in August.

There are a further nine athletes who have run under 15 minutes in the field led by Belmont University alumni, Matthew Edwards.

All in all an exciting racing prospect at the Cardiff Sunset 5k and a chance for some of the athletes to covert some virtual form into reality.

RELATED: Don’t get carried away with your virtual PBs in the first 500m. 

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Top Welsh athletes to compete in Cardiff appeared first on Fast Running.

To celebrate the launch of the new Endorphin Pro the 15:39 speedster sent across three tips. They cover pacing, training and form and might help with the next virtual event or, one day soon hopefully, parkrun.

Pacing for a PB

“Find out the pacing strategy that works for you,” starts the Welsh ace. “This might be setting off at a pace you think you can hold for a whole parkrun.

It could be going off slightly quicker and seeing if you can holdout for the distance or setting off steady so you can pick up the pace in the second half.”

With her parkrun world record Arter knows about racing 5km. “Either way, mix it up and see what works for you. Experiment.”

If you have gone off a little fast then what should you do? “It helps to focus on people who are 20-30m in front of you as targets. Once you reach them you set another target.”

Probably a little difficult for the Saucony star as there isn’t often many people in front of her.

Form and technique

“When things start getting tough during the 5km, usually the last 1-2km, try and keep as good as form and technique as you can.”

“The more efficient you can be, the faster you will run.” Seems simple. “So concentrate on moving your arms to help propel you forward and focus on your leg speed.”

The Cardiff AC runner adds that “if you find your breathing is getting out of control, try counting your steps to 30 and repeat this to help control your breathing and get into a rhythm.

These shoes will apparently make you run faster too. Photo: Provided by Saucony

Speed work for the win

What about training? If you’re new to 5k then it’s possible that adding a bit more easy running to your week, building consistency, will help you see some improvements.

After that you could think about adding some speed work in. “Try adding one faster session in a week” is the place Arter says to start.

“This could be 10 x 1 min (1min recovery) or hill sprints (something like 10 x 45 seconds with a jog back down).”

“This not only adds variety to your training but also will help improve your parkrun time over time.”

Set some goals

“This can be short term and long term” shares the Welsh international. “It always helps to have something tangible to work to. Once you meet your goal of running for a longer period of time without walking and then eventually running a 5K distance without stopping, your next target can be improving on your time for the 5K.

“The main thing is not to rush the timeframe of your goals and to always look back on what you have achieved, big or small, they are all achievements!”

Nothing comes for free in this world, so this these wonderful tips come as part of a press release for the new carbon plated Saucony shoe. Another fancy shoe that makes you faster, but always best to train hard and wear fancy shoes.

Competition Time

To celebrate the launch of the Saucony Endorphin Collection there’s a competition on Strava. If you run a 2020 5k PB in the next three weeks you can enter for a chance to win all three pairs of the all-new Endorphin Collection — Speed, Shift and Pro — shoes engineered by athletes and made for the everyday runner.

The ‘You, But Faster’ with Saucony Strava Challenge will take place between the 29th June- 19th July. To find out more please pop along here. 

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Charlotte Arter’s 5k tips appeared first on Fast Running.

Now what on earth are we going to write about next weekend? Leave it with us, we’ll come up with something. Or tweet some ideas at us, that always helps.

Your fastest male and female parkrun athletes of all time are…. unnecessary drum roll…. Andy Baddeley (13:48) and Charlotte Arter (15:49).

So Andy Baddeley, a 1500m Olympian and 13:20.99 5000m runner, is still the quickest of all time, way back from 2012 at the home of parkrun, Bushy Park. Little interesting fact to go alongside is that the 3:49 miler also has a double-first in Engineering from Cambridge University. Speedy and smart.

Your ladies parkrun world record holder is none the than Charlotte Arter. The GB distance star was at the rapido Cardiff parkrun in south Wales, and has run a handful of times that would have made this top ten. According to Wikipedia the Welsh star is originally from Cumbria, but is now the Welsh record holder for half marathon with a 69:40 at Barcelona Half last year.

The runners up

Alex Yee is a runner that always gets people excited, possibly linked to the fact my laptop tries to autocorrect to “Alex Yeehaw”. When he ran 14:05 a couple of years ago at Dulwich parkrun it was the second quickest all time and people loved it. Then the triathlon pro went one better and ran 13:57 at the same park. Could Yee break Baddeley’s record in the future?

When Dr. Jess Piasecki ran 15:51 and captained GB at the World XC Champs you might have felt that the Stockport Harrier could have relaxed for the rest of 2019, content in the knowledge that the year had been smashed, but the Exercise physiologist went on to run one of the performances of the year, winning Florence Marathon in 2:25:29, the third fastest British marathoner of all time.

Completing the podium

When Adam Clarke goes for a run at parkrun you now it’s going to be speedy. Another effort from Dulwich and the 2019 Armagh International winner (in 13:52 no less) probably lists his 14:00 parkrun on a similar level of achievement… or maybe slightly less than his simply staggering 13:39 5000m PB. Who knows?

The third fastest lady was also at Cardiff parkrun and Jenny Nesbitt is actually one of our Fast10 for 2020. Clocking 15:54 already in 2020, Nesbitt is clearly in great form and also had a road 10k best of 32:42 from Valencia in January this year. Another one who might challenge her training partner Arter’s parkrun best in the future.

A shout out must go to Clara Evans, training partner of Arter and Nesbitt, for posting the only time in this top ten that didn’t even come with the sweet joy of being first finisher on the day. On 1st February this year the seventh quickest UK parkrun all time was second on the day to Arter’s world best.

The fastest events?

142 men have broken 15 minutes at parkrun as of last weekend, which is pretty much on par with a good year at Armagh 5k international, whereas 137 ladies have broken 17 minutes, which feels like our equivalent result in the round up each week, with the time difference for fastest in each category the same as well (15:49 & 13:48 both just over 70 seconds quicker).

In a veritable who’s who of speedy parkruns, which event features most as well? Unsurprisingly Cardiff and Dulwich pop up repeatedly and the old school Bushy Park still has enough marks in the rankings to feature as the quickest with six, but it’s only a matter of time before the others surpass the home of parkrun.

Men’s top 10

1) parkrun: Bushy ’12
Andy Baddeley, 13:48, Harrow
2) parkrun: Dulwich ’18
Alex Yee, 13:57, Kent AC
3) parkrun: Dulwich ’19
Adam Clarke, 14:00, Aldershot,Farnham & District
4) parkrun: Llanelli Coast ’18
Dewi Griffiths, 14:12, Swansea
5) parkrun: Southend ’16
Adam Hickey, 14:15, Southend
6=) parkrun: Pegwell Bay ’18
Chris Olley, 14:17, Tonbridge AC
6=) parkrun: Bakewell ’19
Andrew Heyes, 14:17, Hallamshire
8) parkrun: Bushy ’10
Mark Draper, 14:20, Bedford & County
9) parkrun: Exmouth ’18
Jake Smith, 14:21, Cardiff AC
10=) parkrun: Bushy ’10
Benedict Whitby, 14:24, Windsor, Slough, Eton & Hounslow
10=) parkrun: Cardiff ’15
Ieuan Thomas, 14:24, Cardiff

Women’s top 10

1) parkrun: Cardiff ’20
Charlotte Arter, 15:49, Cardiff AC
2) parkrun: Long Eaton ’19
Jess Piasecki, 15:51, Stockport
3) parkrun: Cardiff ’20
Jenny Nesbitt, 15:54, Cardiff AC
4) parkrun: St Albans ’13
Hannah Walker, 15:55, Birchfield Harriers
5=) parkrun: Bushy ’11
Justina Heslop, 15:58, Clapham Chasers
5=) parkrun: Walsall Arboretum ’19
Hayley Carruthers, 15:58, Birchfield Harriers
7) parkrun: Cardiff ’20
Clara Evans, 16:04, Cardiff AC
8) parkrun: Bushy ’13
Julia Bleasdale, 16:05, Hillingdon
9) parkrun: Dulwich ’19
Steph Davis, 16:08, Clapham Chasers
10) parkrun: Bushy ’12
Gemma Turtle, 16:09, Gloucester

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post 10 fastest UK parkruns all time appeared first on Fast Running.

The race has announced the first athletes in its elite field for the event that incorporates race the Welsh 10km Championships.

Richard Douma of the Netherlands is the fastest athlete paper with a 10km best of 28:09 set at the Valencia 10km in January. The national record holder is currently ranked fifth in Europe for 2020.

Maru Teferi is next fastest having run 28:33 for 10km and is the National Record holder for Israel in the Marathon with a time of 2:07.20 set at Seville. David Nilsson adds further international flavour as the Swedish National Record holder for the marathon with a 10km best of 29:01.

Adam Hickey is one of several British athletes that will look to use the race amongst his preparations for the Virgin London Marathon in April. Hickey’s coach Eamonn Martin was the last British competitor to win the London Marathon and eyes the Cardiff Bay Run as a good target for his protégé in the run up.

Birchfied Harrier Omar Ahmed is another sub 29 minute performer set to race in the Welsh Capital.

A whole host of sub 30 runners

Local athletes racing include Welsh Cross Country Champion James Hunt, fresh from victory at the Trafford 10k. He is Joined by Jon Hopkins who has a 10km best of 29:01 and fellow Welshman Ciaran Lewis.

Matt Clowes returns with unfinished business at the race after abandoning near the 9km mark last year with a hamstring problem.

Dan Studley, Kadar Abdullahi, Tom Merson, Phil Wylie and Joshua Trigwell are all also sub 30 minute runners currently entered.

Photo: Paul Stillman

Welsh endurance stars out in force

Cardiff based Charlotte Arter will defend her title from 2019, joined by training partner Jenny Nesbitt. The pair will face Swansea Harrier Verity Ockenden.

Arter is the 2018 British 10,000m champion and the Welsh record holder for half marathon with a mark of 69:40. Nesbitt is the current Uk Inter-Counties Cross Country Champion and Ockenden is the second fastest on paper having run 32:39.

The Lamar University Alumni sharpened up for the race with a Silver medal over 3,000m at the British Indoor Championships.

Welsh Marathoner Natasha Cockram is another athlete racing in Cardiff ahead of the London Marathon and will be looking to revise a best for the distance of 33:26.

Beth Kidger, Kate Maltby, Sophie Harris, Hannah Irwin and Alaw Beynon-Thomas also have best times under 35 minutes.

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The post European flavour for the Brecon Carreg Cardiff Bay Run in 2020. appeared first on Fast Running.

Bell, who reached the semi-finals of the 800m in Doha last year, was one of eight athletes on last year’s inaugural LME funding programme who represented Great Britain at the 2019 World Championships.

Three others – Marc Scott, Ben Connor and Zak Seddon – continue on the LME programme for 2020 while another four – Charlotte Purdue, Steph Twell, Aimee Pratt and Neil Gourley – have progressed from LME funding to British Athletics’ Olympic Podium Potential Funding after hugely successful performances in 2019.

The athlete programme is part of a larger £350,000 funding commitment from LME to British endurance running that includes support of the World Class Performance Programme (WCPP) and training camps for British endurance athletes.

Bell targeting Tokyo Olympics

Bell said: “I am extremely grateful to receive another year of help from London Marathon Events. I had a memorable year on the track last year reaching the World Championships semi-finals and now I have the Tokyo Olympic Games as my big motivation for 2020. This funding will be crucial to help and support me in a year that could be the biggest of my career to date.”

LME has worked with British Athletics to select the nominated individual athletes and the funding is designed to provide a bridge for endurance runners to the WCPP and to improve the standard of British endurance running across all distances.

In addition to the 15 athletes who are continuing on the funding programme, 15 new names have been added to the list including Rosie Clarke and Elizabeth Bird, who both ran the 3000m steeplechase at last year’s World Championships, Piers Copeland, 1500m silver medallist at the 2019 Under-23 European Championships, and Stephanie Davis, who last year ran the ninth fastest marathon time in history by a British woman.

Funding specifically for non WCPP athletes

The athletes were shortlisted by a panel of British Athletics and London Marathon Events endurance experts and range from middle-distance runners to marathon specialists. No athlete currently funded through the British Athletics WCPP is eligible to receive London Marathon Events individual funding.

Hugh Brasher, Event Director of London Marathon Events, said: “We are passionate about effectively supporting British endurance running and the first year of this new initiative of funding individual athletes has produced good results. Eight of our funded athletes were selected for the World Championships and now four of those have progressed onto the British Athletics Olympic Podium Potential Programme. The aim of this funding was to provide a pathway for talented endurance athletes and these results show it is working.

“We wish this year’s funded athletes every success and we hope to see a number of them in Team GB at the Olympic Games in Tokyo this summer.”

Fast Running editor Robbie Britton said “it’s brilliant to see London Marathon’s continued support of British endurance running and whilst there may be huge discussions going on about shoe technology, we mustn’t forget the huge amount of hard work that this runners put in.

The 30 names below are, for me, a big part of Fast Running and the names that we love to see on start lists and in our interviews. British Endurance running is on the rise and it’s done to support like this and hardworking athletes that we’re seeing results not just on the domestic stage, but internationally too.”

The full list of athletes to be offered London Marathon Events funding is:

• Mohamud Aadan (Thames Valley)
• Charlotte Arter (Cardiff AAC)
• Alexandra Bell (Pudsey & Bramley)
• Elizabeth Bird (Shaftesbury Barnet)
• Emile Cairess (Leeds City)
• Hayley Carruthers (Birchfield Harriers)
• Rosie Clarke (Epsom & Ewell)
• Natasha Cockram (Micky Morris Racing Team)
• Jamaine Coleman (Preston)
• Ben Connor (Derby)
• Piers Copeland (Wimborne)
• Stephanie Davis (Clapham Chasers)
• Nick Goolab (Belgrave Harriers)
• Derek Hawkins (Kilbarchan AAC)
• Jake Heyward (Cardiff AAC)
• Sarah Inglis (Lothian Running Club)
• Tish Jones (Belgrave Harriers)
• Matt Leach (Bedford & County)
• Jonny Mellor (Liverpool Harriers)
• Amy-Eloise Neale (Wakefield District Harriers)
• Jennifer Nesbitt (Cardiff AAC)
• Verity Ockenden (Swansea Harriers)
• Chris O’Hare (Edinburgh AC)
• Lily Partridge (Birchfield Harriers)
• Marc Scott (Cambridge & Coleridge)
• Zak Seddon (Bracknell AC)
• Jake Smith (Cardiff AAC)
• Jenny Spink (Bristol & West)
• Chris Thompson (Aldershot Farnham & District)
• Alice Wright (Worcester AC)

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The post Alex Bell in list of 30 athletes to receive 2020 funding from London Marathon appeared first on Fast Running.

Dulwich parkrun: We’ve been dominating the parkrun rankings recently.

Cardiff parkrun: Hold my beer…

Charlotte Arter showed her international class with a new fastest parkrun in the world this weekend. The Cardiff AC and GB star ran 15:49 at the fast south Wales event, with training partner Clara Evans only 15 seconds behind in 16:04.

After ending 2019 with a seventh place finish in the SPAR European XC Championships in Lisbon, Portugal, Arter opens 2020 with a blistering performance at parkrun. It’s not far off the Saucony athlete’s 15:39 5k best on the road or her 15:40.15 on the track for 5000m.

Clara Evans’ 16:04 actually brings her sixth on the UK all time parkrun rankings too and it’s only a matter of seconds away form her own 5k road best. What a way to start the year for the Welsh international. As we’ve said a lot recently British distance runner is in an exciting place with so much talent around.

There were some speedy chaps too

The men’s quickest performance of the week was also at Cardiff, with Paul Graham, a Pontypridd Roadents like Evans, running 14:50 and being one of three meant to break 15 minutes this week, the others being ever-present Seyfu Jamaal of London Heathside (14:55) and James McCrae of Hallamshire Harriers Sheffield AC (14:57), who was also at Cardiff.

It was a Welsh 1-2-3 for the ladies, with Alaw Beynon-Thomas running 17:07 at Llanelli Coast, which is a parkrun PB and comes off a strong 36:05 at Speedway 10k for fourth spot.

Men’s top 10

1) parkrun: Cardiff
Paul Graham, 14:50, Pontypridd Roadents AC
2) parkrun: Dulwich
Seyfu Jamaal, 14:55, London Heathside
3) parkrun: Cardiff
James McCrae, 14:57, Hallamshire Harriers Sheffield AC
4) parkrun: Exmouth
Phil Wylie, 15:09, Cheltenham & County Harriers
5) parkrun: Blyth Links
Daniel Dixon, 15:12, Morpeth Harriers & AC
6) parkrun: Pegwell Bay
Christopher Thomas, 15:15, Thames Valley Harriers
7) parkrun: Cardiff
Jack Bancroft, 15:23, Wells City Harriers
8) parkrun: Bushy
Andrew Douglas, 15:25, Inverclyde AC
9=) parkrun: Dulwich
Matt Dickinson, 15:28, Clapham Chasers RC
9=) parkrun: Blyth Links
George Lowry, 15:28, Jarrow and Hebburn AC

Women’s top 10

1) parkrun: Cardiff
Charlotte Arter, 15:49, University of Wales Institute Cardiff AC
2) parkrun: Cardiff 
Clara Evans, 16:04, Pontypridd Roadents AC
3) parkrun: Llanelli Coast 
Alaw Beynon-Thomas, 17:07, Swansea Harriers AC
4) parkrun: Aberdeen
Jenny Bannerman, 17:12, Inverness Harriers AAC
5) parkrun: Alexandra, Moss Side
Harriet Knowles-Jones, 17:22, Warrington AC
6) parkrun: Heaton 
Sinead Bent, 17:31, Salford Harriers & AC
7) parkrun: Walsall Arboretum 
Kelly Butler, 17:33, Birchfield Harriers
8) parkrun: Burnham and Highbridge 
Hannah Taunton, 17:40, Taunton AC
9=) parkrun: Cannon Hill, Birmingham
Bryony Haines, 17:41, Birchfield Harriers
9=) parkrun: Burgess
Charlene Jacobs-Conradie, 17:41, Luton AC

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post 10 fastest UK parkrun times on 1st February (2020) appeared first on Fast Running.