What’s Happening?

Let’s start with a whistle stop run through of the evening and what is at stake. The races are two-fold, the European 10,000m Cup and the British Championships / Olympic Trials. There are individual and team medals up for grabs in the European Cup and, whilst there is plenty of interest in this, I have focused on the domestic competition to avoid presenting you with an essay of an article. 

The first two Brits across the line, if they have the Olympic qualifier (31:25.00 for the women and 27:28.00 for the men), will automatically book their spot on the plane to Tokyo. There are also athletes with eyes on qualifying times for the Commonwealth Games. 

Wavelight technology, alongside human pacemakers, will run just inside the Olympic qualifying standard in both races, with wavelights for set slower times also. 

Who’s Racing? 

Women’s Races

Often we focus on the mens race and the fact that Mo Farah is back on track, but for us the women’s races provide just as much, if not more, intrigue and do not come with obvious choices for top-two spots. 

The European Cup squad comprises Eilish McColgan, Amy Eloise Markovc, Jenny Nesbitt, Jess Judd, Verity Ockenden and Samantha Harrison, whilst other athletes running as domestic entrants include

Other notable: Charlotte Arter, Clara Evans, Eleanor Bolton, Fast Running’s Hannah Irwin, Kate Avery and Mhairi MacLennan.

A favourite for the win?

Thanks to her 30:58.94 in California in February, Eilish McColgan goes in to the race as the fastest Brit.

For context, that time is the fastest 10,000m by a British athlete in nine years, since Jo Pavey and Julia Bleasdale at the London Olympics. I do not think it unreasonable to call the Scot the favourite to secure a Tokyo spot, and she told me this is the primary objective for a race where she has high hopes:

“I’m looking forward to racing on Saturday. There has been a lot of uncertainty about whether races would be going ahead or not which has made planning competitions a little tricky, but it’s great to see Birmingham hosting the event. Training has been going really well so I’m hoping I can have a strong run out”.

Photo: Bobby Gavin

I mentioned the impressiveness of Eilish’s run over the distance in February, which has been followed by a 14:52.44 5000m in April and a 4:03.89 1500m in May. It put her fifth on the UK all-time list and less than two seconds shy of the athlete in fourth, her mum Liz.

I asked if bettering that time is a motivator for the race, and it is certainly on the radar for 2021. “It’s definitely a huge motivator for me this year. I know I can break her PB and Scottish Record but 10,000m races are very few and far between. The focus this weekend will be to qualify for Tokyo and then my goals will be firmly set on running as fast as I can [over 10,000m]”. If she succeeds in taking the Scottish Record, it will mean she has bettered all of Liz’s PBs. An impressive feat!

How will Eilish relax before the biggest race of the year so far? A bit of music, Netflix and Line of Duty with her other half, former 800m runner Michael Rimmer. I am sure Ted Hastings will approve!

So Close to Olympic QT

Whilst Eilish is the only athlete to hold the Olympic standard, two have come very close – within less than a second – in the same race three weeks ago in California, Amy-Eloise Markovc and Jessica Judd, both in their debut over the distance on the track. 

It has been an excellent year for Amy-Eloise so far, having been crowned European Indoor Champion over 3000m back in March. That good form has been carried to the outdoor season, with the US-based athlete significantly improving her 5000m PB to 15:05.96 last weekend in Boston, an Olympic qualifying time.

Having fallen just 0.96 seconds shy of the Olympic qualifying time in California to go eighth on the British all-time list, I hope it will be a fast race to enable that PB to be rewritten. 

Jess Judd (102) is no stranger to racing well on the track. Photo: Brian Graves of MKAC

No track, no problem

I also hope it is a good race for Jessica Judd, who finished just behind Amy-Eloise in that race in California. It’s been a good start to the outdoor season for Jess, a solo 8:52 over 3000m at the Birmingham University track, followed by a stint of training and racing in the States which provided a new PB over 5000m (15:06.02, an Olympic Q) and of course 10,000m.

An impressive few weeks for the Blackburn athlete who didn’t have access to a track until mid-April, and who has a good mentality going into the race:

“I’m not putting any pressure on myself for the weekend; I still have to remember that I didn’t have access to a track until mid April so I’m just enjoying racing and training normally again! I loved racing in the US, … it was a good stepping stone for me so whatever happens this year I have achieved some PB’s, anything else is a bonus”.

How will she relax pre-race? A walk with her dog Bruce. I like the sound of that!

Making 2021 a stand-out year

Another athlete who has rewritten their 5000m PB in recent weeks to run under the 15:10 Tokyo mark is Verity Ockenden.

The Swansea athlete made her major championships debut at the European Indoors in March, where she came home with a much deserved bronze and new PB in the 3000m. A period in the States followed, including a 1500m PB (4:09.34) and 5000m (15:03.51), a 31 second improvement.

I asked Verity if that performance has given her a confidence boost ahead of Saturday:

“The 5000m PB has definitely cemented my self-belief and I feel that I am in just as good shape for the 10,000m. My aim is to gain selection for the Olympics. … Training has been really smooth with the added benefit of actually getting to spend some time under the supervision of my coach Tony (Houchin) for the last week of altitude training spent in the USA”.

TORUN, POLAND – MARCH 05: Gold medalist Amy-Eloise Markovc of Great Britain (R) and bronze medalist Verity Ockenden of Great Britain (L) celebrate after competing in the Women’s 3000 metres during the second session on Day 1 of European Athletics Indoor Championships at Arena Torun (Photo by Alexander Hassenstein/Getty Images for European Athletics)

This will be Verity’s second outing at the European Cup, having taken a team gold (and setting her PB) in 2019. Whilst a different venue and, without packed-out spectators cheering from lane 3, will those good memories provide motivation on Saturday?

“Although I love Highgate and it will certainly help give a positive vibe to the event having been successful at the European Cup with women’s team gold before, which I believe we are in a great position to replicate this year, I’ll be focusing entirely on the present and what I need to do in the moment to succeed”. A good approach indeed.

European Cut Veterans & Debutants

Jenny Nesbitt is relishing the chance to wear the British vest on Saturday, and also to be in a strong field after solo-run wins at the Comeback 5000 (15:46.62) and BMC Grand Prix (15:40.10) this season.

“I am really excited for the weekend. It feels like a long time since I have been to a race of such depth and significance and I’m so pleased to be on the start line! It is always an honour to represent Great Britain, and it feels like a while since my last opportunity to do so, so it’s even more special!”.

Jenny has also raced at four of the Highgate-based editions of the event (2015 through to 2018), two as part of the British squad for the European Cup. Her 32:38.45 PB was set at the 2018 edition. Does this add a special element to Saturday’s race?

“The European Cup (and Highgate!) hold a special place in my heart! This is the third European Cup team I’ve been on and the last two were really good experiences! I have heard Birmingham are pulling out all the stops, and the track is lovely to run on!”

Her goal is to secure the Welsh Commonwealth Games standard (32:30), with “anything else a bonus, but I would love to come away with a positive experience”. After a 32:44 run in a field of four in Newport in March, both feel like good targets.

Exciting prospects galore

I am also interested to see how Samantha Harrison runs after her hugely impressive 69:48 at the Cheshire Half Marathon, currently top of the UK rankings for 2021. Saturday will be her debut over the distance and only the ninth track race of her career!

Athletes running who have competed at previous Highgate-held races include Mhairi MacLennan (2017, 2018 and 2019), Charlotte Arter (2016, 2017, 2018 and 2019), Clara Evans (2017), who ran a 32:49.01 PB in Newport in March and Kate Avery (2016 and 2017).

Beth Kidger, fresh from the European Team Championships last week, and Fast Running’s own Hannah Irwin will be making her debut over the distance in the A race.

For the men’s preview check out the separate article here.

Timetable

17:30 – Elite para 1500m

18:00 – Men’s domestic 10,000m

19:00 – Women’s 10,000m including European Cup B race

19:45 – Men’s 10,000m including European Cup B race

20:30 – Women’s 10,000m including European Cup A race & British Olympic trials

21:15 – Men’s 10,000m including European Cup A race & British Olympic trials

How to Follow

Full start lists can be found at https://data.opentrack.run/en-gb/x/2021/GBR/not/event. The races will be streamed live on the British Athletics website, and I will be trackside bringing updates via twitter (@james_athletics).

The post A race to get excited about 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.”

 

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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.”

 

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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.

We all thought it was starting to become a thing from the past, but with the arrival of lockdown 3.0, it is back. Virtual racing, once a complete unknown, has now become very popular.

Just because it isn’t racing as we know it, doesn’t mean it shouldn’t be something that motivates us. There can be a powerful feeling attached to virtual racing. Whilst we can’t race together, there is comfort in knowing that you are part of a large community of runners who have all united over their passion for a sport when the world is in crisis.

It is a group of people who no matter what the situation, will come together to ensure everyone gets to keep their enjoyment for running strong. That is the power of running; even when you are running alone, you are never on your own.

For many, racing acts as the main source of motivation for training. You feel driven to push yourself as hard as you can in training as you know it will all be worth it come race day.

Yes of course we know it’s not for everyone however, with racing in person cancelled for the time being, virtual racing acts as the next best thing to give you the drive you need. Here are a few virtual races for you to keep your eye on over the next few weeks.

Centurion One Love 50k

If you really love a challenge, and the further the distance the better for you, the Centurion One Love 50k could be perfect. This is the fourth virtual event in the One Community Series and offers athletes the chance to spend Valentine’s Day with their one true love… running.

The event spans over the weekend of the 13th-14th February, and having spent so much time with those you live with over lockdown, you’ll probably be grateful for the chance to get out of the house for a bit longer! For those eager to participate but slightly scared by the 50k distance, there is also a half marathon and 5k event.

This is a great opportunity to have something to aim for during our third lockdown and prepare for some actual races later in the year (hopefully!).

 

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England Virtual Relay Champs

Helping athletes stay connected with their fellow club mates at a time when club training has come to a halt, is the EA 5-mile national club relays. The virtual championships unites men and women into one team with spaces being filled equally by both.

More athletes can run for each team, but it is the four fastest men and women who come together to complete a team. The event is due to finish this weekend, and as it stands Andy Coley-Maud leads for the men with a time of 24:09 and Hannah Viner for the women in 28:06.

Windsor, Slough, Eton & Hounslow are the leading club with a combined time of 3:41:47. The top 50 clubs will progress to round two in February with the winners of that round competing against the leading club from Scotland, Wales and Northern Ireland.

If you are eager to get involved there is still time to run as the event deadline has been extended due to icy conditions across the country. All you need to do is get your time logged by 23:59 on Wednesday 13th January!

 

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The Spine Race Virtual Event

In normal, non-virtual times, the Spine Race is considered one of the world’s toughest endurance races. It tests athletes not only physically, but also mentally. The event sees athletes race along the Pennine Way non-stop, battling the brutalist conditions the British winter has to offer.

The virtual challenge however, is open for athletes across the world to partake in. Whilst the traditional event is 268 miles, the virtual ‘sprint’ offers athletes the opportunity to race over 26.8 miles. Athletes can log the distance they run, either at once or over multiple runs, and see their progress on a virtual map starting in Edale and finishing in the wild moorlands of Standedge in West Yorkshire.

For athletes looking to embrace the full challenge as much as possible, a live weather feed allows you to imagine yourself running through those usual brutal conditions.

Lindsays Virtual Road Challenge

ScottishAthletics have been at the forefront of organising virtual races and challenges. If you want to take part in their first of 2021 you’ll need to be quick though, as it ends tomorrow!

The Lindsays Virtual Road Challenge includes time trials over a range of distances with Nynke Mulholland (29:03) and James Donald (23:45) the current leaders in the 8km challenge. Live results can be seen here, and more details on the event can be found here.

@Benny23100 sizzling in his @scotathletics Virtual 6K earlier today.
The winter grind continues. pic.twitter.com/uTgMztXeQA

— Michael Wright (@Michael87Wright) January 9, 2021

Serpiesphere Virtual 5K series

A great example of a club providing competitive opportunities for their members,  the Serpieshere 5km series organised by Serpentine Running Club, works out positions based on a handicap basis, using net time, handicapped time, and your position in your age group, to calculate the final positions.

It’s for club members only so either join the Serpies or take inspiration for your own club or group. The great thing about this event is you can do as many races as the series offers and your performance over each race will be added together and considered, so you can truly track your progress like you would in normal racing.

Runderwear Virtual 10km

Our friends at Runderwear have organised a virtual 10km on Sunday 17th January, a popular weekend for virtual races it seems. The races offers prizes for the top three athletes, male and female, and builds on their very popular virtual 10 mile race in 2020.

 

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Morecambe Virtual Half Marathon

If your goal for 2021 has been to debut or get a PB over the half marathon distance, this could be your chance. Why not get started early in the year and get a feel for racing 13.1 miles. There is nothing like hitting your target in the first month of the year, but it also acts as a motivation booster if you don’t quite reach it.

The Morecambe Virtual Half is part of the Lancashire race series that has gone ahead as planned, but all virtually. The event takes place until the 17th of January and must be completed in one run within the time frame, so you still have another week to get your run done. With this event you’ll even receive a medal and t-shirt! If that doesn’t cheer you up over lockdown 3.0, I don’t know what will!

We are all affected by demotivating feelings at times, especially now, so you may be surprised by how much virtual racing can actually help keep your drive alive. Your competitive spirit might take over more than you thought. So, why not give one of these races a go over the upcoming weeks.

The post The FR virtual race calendar appeared first on Fast Running.

In the first part of our interview Thie explained the importance of being adaptable in order to guide and support athletes through an incredibly Challenging year. We pick up where we left off with a Team Thie man who has had a stunning year.

Stellar year for Smith

Jake Smith is one of James Thie’s athletes who has had a stellar year. Smith clocked a phenomenal 60:31 at the World Half Marathon Championships in Poland last month, but what are the coaching secrets behind his success?

“Jake has been a relatively logical journey. He came to Cardiff Met (university) having done a lot or unstructured training and he was sort of a maverick looking after himself, so the simple thing from a coaching point of view was giving him structure.

The other thing he lacked was leg turnover. He had a massive engine and the legs just couldn’t keep going. We worked on short hills for his running economy. He was chasing the guys, and getting blown out the back, but he kept coming back.

 

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In the first year he couldn’t quite work out recovery, everything had to be done hard and if he wasn’t working hard, he felt he could’ve done better. In the first summer he was toast with thee or four races to go and they kept getting progressively worse, so we decided to give him 10 days of absolutely no running.

After one day back, he did the classic, can I do a local 5k next week? He ran a 20 second personal best. It showed him that all that training came into play and rest and recovery became a key smart focus.”

Early step up

“He also made the journey to half marathon relatively early. He ran 64 minutes as a second year, and we just found a distance that he really identified with, and his mechanics/how he runs just clicks.

He ran 62 minutes last November and then 60:30 at the world half this year. His progression has been staged, so the sessions have remained the same but got quicker, the volume has gradually gone up, and structure has been important.

Jake has an amazing pain tolerance and ability to switch off and focus, but he is so innocent when he races. He went through 10k in 28:20, which is phenomenally fast, but he was just enjoying it and willing to see how hard he could go. I just want him to remain as honest and innocent to that type of running as possible.”

King of consistency

Thie says consistency has been a true factor in contributing to Smith’s success. Could the longer period of uninterrupted training over lockdown have been the reason so many athletes are performing well. Here’s what the Cardiff-based coach has to say.

“This is absolutely individual… I could probably put people in both camps and in between. The shape people have got into have been absolutely phenomenal. For some, it meant when racing came back around that we had slightly overcooked it, but it’s hard to get it 100% right when you don’t know when races are.

I have learnt this from the first pandemic, that you just have to be patient. Some had a couple of hits with racing and got PB’s every time, others just weren’t feeling the desire to race when it did come around. For some it went well, but for others it didn’t go to plan.

No athlete is the same, but what did surprise me was how positive a lot of athletes were, and it was actually running that kept people mentally in a good place and got them through lockdown. I’ve had no one quit running from lockdown.”

Impact on youth

For some, this period of long training has meant saying goodbye to key age-group success stories, but could this be a source of inspiration?

“I feel sorry for the younger age groups. You are only a top U17, U20, U23 once, and for some people you only get one chance at that Euro Cross or age group championships, or even English Schools, and some people haven’t had this.

For some of our university students it has been very hit and miss with everything since March, from family life, to academics, to training, and they have had the toughest experience of most, so it is important to create a positive environment for those coming to us.

It was great to see some of them thriving off being in a group on the track again rather than going around the streets on their own. I just feel the longer we aren’t allowed to compete properly, the longer we aren’t able to give people those opportunities they need. This may be the thing that decides whether they keep going or give up on the sport.”

However, this is a learning curve, says Thie, “We have amazing role models, who have had numerous setbacks, so we can learn from them. The pandemic has allowed us to appreciate the finer things in the sport. It is just turning the psychology and not dwelling on things too much, but accepting it is ok to feel drained and a bit helpless at times because of the situation. Everything is out of our control and very frustrating.

If there are dips in training it may not be down to training, it may be mental tiredness. My athletes over Christmas are just going to have a week or so where it is a little less structured, as you don’t want to get run down over Christmas, especially when you are mixing with others. It will be a nice chance to get out, not worry whether there is a track nearby or a good hill. It will give people a chance to get out and run, but be ready to go for 2021, which is still going to be a big year.”

Friends in the sport

We asked James if being international athlete, has given him a level of unteachable knowledge that has allowed him to progress as a coach?

“I was lucky as an athlete as I maximised by experience in the sport, which maybe cost me some of my performance. Others were focused on their own performance, but I made a lot of friends, but that has put me in good stead now as I know people all over the world. They are friends for life, and we link in and learn from each other.

Having been an international athlete it gives me an insight into major championships and training with some of the best athletes and coaches. My last coach was Mark Roland (Oregon TC head coach), so I learnt from some of the best. It was helpful in teaching me that there is no magic wand, there is no short cut, it is all about hard work over long, long periods of time.

Having athletes of all abilities, event groups, genders, distances, has allowed me to learn about volume but also individual quality. Volume is so important for the aerobic base, but thoroughbreds need a good amount of quality work too.

We need those key ingredients, but with individual tweaks. When you get this right as a coach, and you have tweaked it and made it absolutely right, this is when you pat yourself on the back as a coach.”

Privileged relationship

As a coach, a lot of athletes put their sporting futures in your hands and trust you to aid their progression. Thie tells us how important this is to him.

“I feel so privileged when an athlete asks me to coach them. There is a real quality in someone trusting you enough that they believe you can help them, so I am always open to helping those who I think I can. I don’t think there is a much better feeling.

When our sport goes well it is great, but then on the flip side, when it doesn’t go quite so well, when athletes are injured, ill or not performing, those are the ones that keep me up at night. If I can turn that around, that is the biggest satisfaction.

When you bring someone back from injury, or recover their enjoyment for the sport, those are the coaching gems. I love a challenge, but it’s the ones you have helped make and made believe in themselves that I get most satisfaction from, rather than polishing a Rolls Royce as such.”

A busy year ahead

2021 is going to be a year to remember (hopefully), and one where many of us are hoping to make developments. How does the coach of TeamThie hope to progress?

“I never stop learning, and I am doing a taught doctorate in sports coaching. I am two thirds (3 years) into that. So alongside my family, a full time job, coaching, articles, and circuits, that pushes my academic limit. It allows me to have an introspective look at endurance running as a coach, and I would love to publish that and help other coaches who have multiple roles and responsibilities.

I am continuing to learn and develop, so those of my athletes that ever complain about working late into the evening, I am with them there doing the same thing. I am lucky to push myself athletically and mentally, but I enjoy being on that limit and pushing myself in all ways to develop as a coach.”

We know that whatever 2021 brings James, and the athletes he coaches, will be are the forefront of British distance running.

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 A year of contrasts appeared first on Fast Running.

James Thie is the current World Masters Indoor Champion over the 800m, 1500m & 3000m and was 4th in the IAAF World Indoor Championships in 2004.  He is now helping others to become the best they can be.

As head performance coach for endurance at Cardiff Met University he coaches both students, up-coming athletes and established runners. Many of his athletes have achieved international status and with James’ guidance are continuing to flourish.

Orchestrating through the chaos

As an athlete it has been tough at times training without knowing what exactly you are working towards, but for the coaches out there it has been even tougher. They have had to orchestrate training and set athletes in the right direction, without any specific targets to structure training towards.

James Thie has first-hand experience adjusting to the times for his athletes.

He says “It is still that mentality of keeping athletes happy and healthy, and bubbling over at 95%. For some it is a good opportunity to push on a bit as there is less pressure. There is no absolute trial race and less travelling to cause stress, so for some they can extend training.

Now is a real opportunity for those that focus and stay positive, when they come out the other end, to make big steps. People are making underground progressions that we aren’t aware of. We aren’t witnessing the jumps people are making as there are no races to see their progress. It is going to be an exciting few years to see who has made that jump, because I think there will be some people who do make that big transition.”

Adaptability is key

Thie is the Director of Athletics at Cardiff Met University, so knows exactly how student-athletes have been coping. We asked him how the pandemic has affected their training and wellbeing.

“Going back to March, everyone was in the same boat. It all came on pretty quickly, with the pandemic, lockdown, and the shutdown of the summer racing season. We are lucky as endurance runners that we could adapt pretty quickly. One thing I really noticed, is the way it affected jumpers, throwers, and sprinters, where facilities are fundamental.

The distance runners I coach were able to adapt more easily. There were no tracks or gyms, but I adapted training to this. I started doing online circuits, time trials and different challenges. I definitely saw the way it impacted different people. There was and is also the impact of Covid-fatigue (the mental effect of the pandemic).

Some people were desperate to race when lockdown was lifted, whereas others just didn’t feel there mentally. I think the main challenge came in September and October, when we had expected things to be getting better, but they were in fact getting worse. The lack of planning and motivation was setting us backwards, and all over the place. As a coach you look at races to form blocks, but we’ve been in limbo and uncertainty.”

Editors note – You can catch up with James’ widly popular circuit sessions over at the Team Thie YouTube Channel.

 

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The power of good company

Something lockdown has really done for all of us, is cause us to appreciate the things we took for granted.

“In Wales at the moment,” says Thie, “we can now train on the track in groups, and all athletes were buzzing off it. We truly missed this. We never thought we wouldn’t be able to get on a track, or go to the gym, or train in groups, but it has really made us appreciate these small things.

For some of the guys, getting back on the track was like Christmas. It really showed some why they run and why they compete, but for others it has been really tough, specifically other sports.”

Being present, virtually

In the current climate, when a lot of things seem to be virtual, maintaining communication is vital. James told us how he keeps in touch with all his athletes and ensures they stayed engaged.

“I am lucky, but it also makes things tough at times, but I do look after a lot of athletes. I use the Training Peaks app, as I can see people’s training when it pops up if their watch is linked to it. I can see their adaptation to training, their speeds and heart rates for efforts. However, that interaction is key.

Even those that live near to me, I only see them once or twice a week, so receiving feedback after sessions or runs is helpful. For a lot of athletes, it depends on their personality. If some are quiet that is not good, but for others, if they’re quiet it just means they are getting on with it. It is about touching base and having at least a couple of moments of contact in each week. It is important to keep tweaking and monitoring things.”

Winter fortune

“We are in a fortunate period at the moment where everyone is similarly progressing, whether they are an 800m/1500m runner, or half marathon and beyond.

There are certain key ingredients at the moment, such as shorter hills, longer hills, long reps, short reps and just tweaking it depending on the athletes training load, development, or competition calendar over the next couple of months.

It is less complicated now, but it gets more complicated after Christmas when training becomes a lot more bespoke for everyone as they are all racing. Some are racing indoors, some on the road, some cross country, others want to peak in March or are chasing Olympic qualifiers. I need to be careful with athletes depending on the feedback I receive and how they are coping with the changes.

It is about tweaking it so people don’t get over fatigued or leave good sessions in training. For example, Jake Smith, he had to peak on that exact day (World Half), and it was the only race in sight, so we had to plan for that day, and that is when it gets more specific and complicated.”

…and on that note we shall leave this half of our interview. Catch the second half this week where Thie discusses Smith’s progression, the impact of COVID-19 on young athletes and what 2021 will bring him personally.

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 Orchestrating through the Chaos appeared first on Fast Running.

They’re like marmite; you either love them or you hate them, except, even if you love them, you still slightly hate them deep inside. Whether you do them slowly or as fast possible, they also still somehow cut deep and hurt all the same.

That being said, they provide the base for one of the best winter sessions there is to help you get strong, fit and running fast, all at the same time.

If you hadn’t guessed already, I’m talking about hills, and I LOVE them. Bizarrely, I love lots of reps. I don’t get bored and I am a creature of habit, so my favourite session has to be a short tempo followed by 3 sets of 7 hills (roughly 50 seconds long). The long “boring” sessions are my favourite!

Why are hills so great?

No matter what distance you race over, hills can be an effective training session for all athletes. I find, even when I feel in great shape, the hurt is still very much real. If anyone can complete a hill session without feeling dead at the end, they definitely aren’t doing it properly!

They’re painful, but so satisfying, and, however fast or hard I run on the flat, nothing compares to that burning feeling I get in my legs 3/4 of the way up a steep hill.

The fact that you can’t complete a hill session without getting ‘jelly legs’, is why I love them, because I know my body has gone to the limit. I love the feeling of running on the flat after hills – because I feel like I’m flying. This is why hills are great for getting faster!

If I can push myself against the resistance of a hill, hopefully, when I return to the road or track and give the same effort, there may be a PB in sight.

Natural conditioning

Hill sessions are great as they combine running and S&C in one. They are a fantastic way of building strength, as the hill acts as a natural form of resistance. I don’t have a fancy treadmill with lots of different settings, so instead, I head to my nearest hill and nature does it for me!

Hill training strengthens everything from my calves, quads and hamstrings, to the all-important glutes, hip flexors and even my mind. Whilst the gyms are shut, there’s no excuse for losing strength. Hill reps are essentially the most running specific “gym” session there is.

Mixed benefit

I also mix hills up to get different physiological and psychological benefits.

Sometimes I do short 10-15 second hill bursts to work on my power and speed, and other times I do 60-90 second hills to work on my endurance. Whether I’m running fast or slow, the resistance of the hill remains the same, so I’m guaranteed a hard (painful) session.

I also tell myself, if I’m doing the full length of a hill as opposed to time, the hill doesn’t get shorter, so, the slower I go, the longer the pain goes on for. This makes me run faster! Sometimes I get adventurous and spice up the terrain I do hill sessions on.

For softer cross-country type hills, I head off-road and sometimes spike up, but when they become too slippery, I go on the road to work on my full body drive without the worry of ending up flat on my face!

Getting specific

The last reason why hill training is great, is for cross-country. Whilst the 2020 season may be non-existent, this doesn’t mean there won’t be cross races to prepare for next year.

If I am going to race in the mud and up hills, I need to train for it. Ultimately, a cross country race without mud and hills, isn’t a true British course (take Parliament Hill for example), so I want to be prepared for some brutal conditions.

A year round session. On the hills on the XC course in Falesia. Photo: Tom Craggs

Why do I love hills?

I think it’s the challenge I enjoy. I love having something other than myself to work against. Don’t get me wrong, I love all sessions and enjoy pushing myself, but there is something about working against an unrelenting hill that just makes me feel great. The faster you go, the quicker you get to the top, but the pain remains the same.

With hills, it’s a case of being brave and not shying away from the hill. It isn’t going to move, so I have to be confident and just “get over it”- literally. If I approach the bottom of the hill and doubt myself, I’m not going to make it disappear, I’m only going to make the journey up it harder, physically and mentally.

Thus, it’s the challenge of believing in myself and approaching a hill with confidence that I enjoy. It is more than just a physical challenge, it’s a mental one, and I like that.

Finally, like I said earlier, I love it when you get to the top of the hill and your legs feel like jelly; a feeling that just can’t be echoed to the same extent in any other session. Sometimes it kicks in pretty quickly, other times it’s nearer the end of the session, but it always hits.

Getting it done

Top three tips for tackling hills.

1) Don’t approach a 1-minute hill rep like you would 1 minute on the flat. I’ve learnt from this mistake. A minute of running up hill is actually pretty long, especially when you start too hard!

2) Drive with your arms and maintain good posture. Use your arms and all your body to help power up the hill. If you crunch over and allow your form to become sloppy, you’ll make yourself heavier going up the hill and also risk tripping.

3) Be positive and confident. It’s just a hill, you can get up it!

One of my favourite places for a hill session is The Chantries in Guildford. It’s tough and brutal and never fails to push me. It’s off road without being slippery and pretty damn steep! There’s hills of different lengths and steepness’s, so it always has what I need. On the odd occasion I’ve felt brave enough, I’ve also gone to St. Martha’s Church nearby and done reps on the SAND!

Whether you love them or dread them, hills are a staple part of winter training, so it’s easier to embrace and enjoy them, they aren’t going anywhere.

Please note: The pain/hurt I am referring to in this article is that when you are pushing your body to the limit when running, NOT excruciating pain caused by injury or illness.

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 The marmite session appeared first on Fast Running.

We all know there is a long list of things we can’t do in England for the next 4 weeks. These include, racing in person, going to the gym, training in groups or even making race plans for the future, as we don’t know when normality may return.

However, we’ve done it before, so we know how to make the most of a bizarre situation. All we seem to be told about on a national level is what we CAN’T do, but what about what we CAN do?

How can we, during “lockdown 2.0”, maintain our motivation and drive and keep on top of our fitness whilst training alone from home? Here are a few suggestions on how you can make lockdown as bearable, and close to normal as possible. 

Virtual racing

Love it or hate it, it’s probably here to stay. We got used to it before, so we can get used to again.

Whilst it isn’t the same as real racing, the camaraderie and sense of unity it brings at this isolated time, is something to recognise. The newly found world of virtual racing has shown the ability of the running community to come together and support one another when we are unable to have imminent races to work towards.

So, with this in mind, what virtual races are there in the upcoming month that you can get stuck into? Maybe even get yourself some handy new virtual PBs.

What’s coming up?

If you don’t want to be confined to completing over one weekend, the virtual Cardiff Bay Run is offering you the chance to run a 10k, from anywhere, at any time throughout the month of November.

You’ll even get sent a medal and a T-shirt for finishing; who doesn’t love a race T-shirt? (Some of us prefer trees – Ed.) The distance does need to be completed in one single run, but there is no time limit.      

RELATED: Trees not tees offer alternative to racers.

If Fast Running editor Robbie Britton won the 5k category last time, there must be a reader who can go quicker! Photo: Stuart March/Centurion Running

For those looking for distances up to ultra-level, the Centurion One Community is an excellent opportunity for athletes to end their running year on a positive note. The second of the One Community events (the first took place in the first lockdown) will run from 23rd-29th November.

The event takes place over 7 days, and is for anyone, of any age, anywhere in the world. It’s not all ultra either, with the distances available spanning from 5km to 100 miles and can be completed in one single run (with lockdown rules), or cumulatively over the week of the event.

There are plenty of other events you can get involved in listed on PO10 or you could try some virtual racing on Zwift if you have a treadmill handy.

Train with one other

Under the guidelines of lockdown the second time round, the ability to train with one other person has been maintained. This means you no longer have to struggle alone if you are finding training difficult at this time.

Whether you team up with someone locally to enjoy some long runs together, maybe a few sessions, or even a testing time trial, you can still enjoy that extra company.

You can also catch up with your coach over an outdoor session, to keep that connection strong. Whilst it may not be the same as the big groups you are used to training in, it is a massive improvement from not being allowed any company in lockdown number 1.

If however, you are unable to pair up with someone else, keep the contact and check in with other running friends to remind yourself that you aren’t alone. 

Be careful not to get carried away with any new weights regime, but you can get a remote physio appointment if you do.

At home circuits

Gyms might be shut once again, but there is no need to neglect that all important strength and conditioning work that all runners love ;).

For many, the act of leaving the house and going to the gym makes S&C work seem so much more manageable and feel more motivated for it. However, with gyms now a no-go zone, we’ll all have to be disciplined to get that strength work done, as it is so important to staying injury free and running happy!

If you either struggle to know what to do or lack motivation to get off the sofa as you don’t enjoy S&C, online circuits or workout videos may be the way forward. There are thousands of workout videos to follow on YouTube, but these are a few we recommend. 

#TeamThieCircuits with focus on legs tonight with a grantee to raise heart rate & get muscles working! https://t.co/ax5PT78CnN
Plus join us for our #Firebreak4 for @FareShareUK free entry link: https://t.co/wWsWIHqBsY

— James Thie (@TeamThie) November 2, 2020

For a vast array of weekly circuits perfectly suited to runners, give TeamThie’s online circuits a go. You can stream them live at 6pm every Monday or catch up in your own time on any of the previous videos. Each circuit is roughly 30 minutes long, so there is no excuse for not being able to fit it in.

GB ultra marathoner and personal trainer Ali Young does a great variety of virtual workouts which you can sign up to as well, check out her Instagram for more information.

For short and sharp 20-minute workouts, head over to The Running Channel’s site. They have a few workouts to choose from which you can quickly smash out in your lunchbreak, or before or after work. 

Keep stretched out

With S&C potentially not being done as much as you would when gyms are open, and less contact with coaches or others who usually see you training, it is key to stay on top of stretching.

Whether you do a little bit every day, or a spend slightly longer less frequently, find out what works best for you. To avoid boredom or feeling unproductive, I even try and read or get some sort of work done at the same time. Otherwise, I watch a series to pass the time! Stretching is another one of those little things that helps keep niggles at bay, so if you can get into a routine of doing it, it will seem less time consuming. 

Gemma Steel also like a bit of yoga and pilates.

RELATED: Gemma Steel on yoga, pilates and balance

Stretching can also be made slightly less dull by doing yoga. There are plenty of YouTube channels offering generic yoga, as well as yoga specifically for runners, so you can easily give it a go. We recommend trying Yoga With Adriene, who offers yoga for every mood you could imagine, or Cat Meffan, who provides slightly more intense yoga sessions for all time frames. 

Whilst it is key to keep on top of the little extras to reduce injury risk, this time around we can still make trips to the physio.

Thus, if you do have any niggles or injuries you are worried about, be sure to get them checked out. It is always better to veer on the side of caution, especially at these times, as we all need to keep running for our mental sanity! 

Ultimately, try to stay positive, and use running to your benefit. Despite the ‘doom and gloom’ nature of the news, look for the little positives, and remember, at least we can go for a run to get away from corona for a while! There is always something we CAN do, even when we’re always told about what we CAN’T. 

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 Lockdown 2.0: What can we do? appeared first on Fast Running.

Fast 10 success on the Isle of Man

On the Isle of Man, real world racing has come back with a bang, starting with the Manx Harriers Summer 5km. Proving the long period of training over lockdown has served them well was Rachael Franklin and Ollie Lockley. Franklin went into the race with a solid personal best of 16:52. She raced a strong race, but it was her kick that proved the speed she is capable of showing. Franklin crossed the line in an incredible 15:42, knocking a whole 50 seconds of her previous lifetime best.

It wasn’t only Franklin who took the Isle of Man by storm. IOM half marathon record holder, Ollie Lockley, also ran himself to a big shiny new 5km PB. Lockley beat his previous best of 14:44 by an impressive 35 seconds, giving him a new 5k time of 14:09. We spoke to Lockley about how the race unfolded.

“After only hearing about the race being on a few weeks ago, we thought it would be a good idea to dust off the racing flats and give 5k a go. I hadn’t really been doing any 5k specific work, but I had been training well and felt as though I was in good 10k/half marathon shape.

Typical training sessions have consisted of 1k reps, mile reps, threshold/tempo runs, and faster work to time mainly on grass. The week before the 5k I completed 6x6mins (2min jog recovery) and averaged 5:42 going through the 2k mark. I knew from that session that I was fit, but more specifically for the longer distances.”

Ideal conditions

“For a change, the weather on the Isle of Man was pretty perfect” says Lockley. “The race took place around the National Sports Centre’s cycle track which is exactly 800m. There is one sharp turn and a sharp little incline to contend with each lap but apart from that it’s relatively flat. My goal for the race was to run as close to 14 minutes as possible, if not quicker.

I knew it was going to be a race against the clock, so I made the conscientious effort to start out at just under 14-minute pace with the intention to try and hold it. I went through the first mile in around 4:28 feeling pretty comfortable.

I thought I was running the second mile in the same pace, but I slipped a few seconds as I was slowly falling into a more comfortable rhythm and losing concentration – which you can’t afford to do in a 5k! Before I knew it, I had too much catching up to do and I was down on what I’d targeted to run. I finished the race in a time of 14:10 which matches my 5000m PB on the track.

My initial reaction was disappointment because I would have liked to have gotten closer to 14 minutes. However, it was still a personal best and I managed to knock 11 seconds off the Island Record, which was previously held by the ever-improving David Mullarkey. Overall, I am pleased with my performance and hope it’s a good indication of where I’m at – on to the next one!”

Alan Corlett ran a fine PB to claim second place clocking 14:48 ahead of Will Draper with 15:04. Joining Franklin on the podium was Elissa Morris (18:55) and under 15 Macy Hillier (19:07).

Kelly makes it a good week for Fast10

Just like fellow Fast10 athlete Ollie Lockley, Erika Kelly was also racing 5km on the Isle of Man on Thursday. In winning the 5km walk clocking 23:33 she broke her PB and moved into the UK all time top 20 for the event.

 

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When races are getting cancelled left, right and centre, the prospect of proudly pulling on my @rl360international singlet to race a local 5km, was eagerly anticipated. I haven’t really touched 5km work in training so I was pleased to run a solo 14:10 on the road. Sub-14 minutes has haunted me again but as this isn’t my focus I’m excited for what lies ahead over the longer distances, especially with the continued support from @rl360international, @cycle360isleofman, @sayskycph, @maurten_official, @iomathletics & @iom_sport. SO SO pleased for @erikakellymusic overcoming knee surgery and smashing her 5km Walk PB – inspirational is an understatement. Run of the night has to go to @rachaelfranklin who obliterated her PB running 15:42 (what!?), with big PB’s coming in from @alanrcorlett, @will_draper, and @andrew_nash_89! Onto the next! . . . #roadrunning #isleofman #rl360 #cycle360 #iomsport #iomathletics #saysky #maurten

A post shared by Ollie Lockley (@ollielockley33) on Jul 17, 2020 at 2:14pm PDT

Northern Irish record for McGlynn as Scullion also wins

Ireland was also amongst those places to see national records set. At the Down Royal Racecourse 10k, Ann-Marie McGlynn took home the win in the women’s race in an impressive 32:43, setting a new Northern Irish record. McGlynn was joined on the podium by Jessica Craig who clocked a PB of 35:08.

It was Stephen Scullion who won the men’s race in an impressive 29:13 after leading the entire way. He was followed by James Edgar in 29:54 and Conan McCaughey in 30:27.

Congratulations to ⁦@McGlynnAnnMarie⁩ and ⁦Jessica Craig for personal best times of 32:43 and 35:08 in the 10k. That puts Ann Marie at the top of the all time list for Northern Ireland in the 10k on the road!. Great work!! pic.twitter.com/UuuQl0rKlI

— Athletics NI (@AthleticsNI) July 18, 2020

The event also had a half marathon and a 5km race. With yet another incredible run Olympian and V60 athlete Tommy Hughes took the half marathon win in 72:55. The women’s winner was Dawn Houston in 90:38.

Caitlyn Harvey won the 5km in 17:49 just edging out Rachel Gibson in 17:54. Gareth Hill was the men’s winner in 15:46.

More island action

In the Channel Islands the Guernsey Track Meets are available to those living on the island. This weekend saw the women’s 5000m Island record broken by Sarah Mercier. The Guernsey athlete ran herself to a new shiny PB of 16:29.58, beating her previous time set at the Glasgow Commonwealth games.

The Guernsey Open Meet 5000m also saw Richard Friedrich take the win in 15:37, a huge 58 second personal best for the athlete. The second athlete to cross the line was James Priest in 15:49, also a PB, by 17 seconds. Completing the podium was Michael Wilesmith. The Guernsey athlete ran himself to a strong 15:58. Wilesmith boasts an impressive personal best for 15:23. Alex Rowe also ran himself to a 1500m PB of 4:00.85.

Also in Guernsey, at the Midweek Series, athletes took to the track to compete over the 800m distance. For the women, it was Nicole Petit who ran herself home to take the win in 2:28.07. This was the athletes first 800m race since 2011 when she ran 2:34.38. It was U20 athlete Chris Bain who secured the win in the men’s race in a solid 1:55.62.

England Athletics ‘Virtual’ 5km Championships

This week saw the England Athletics Virtual 5km Champs. The event, with 2700 entrants, saw some incredibly speedy times clocked, both by men and women. As with the real life champs (not virtual), medals were awarded to the top three finishers in both races.

It was Milton Keynes Distance Project athlete, Dani Chattenton, who stole the show in the women’s race. Chattenton finished fourth in the Inter counties event in Loughborough and was invited to the World University Cross Country, which unfortunately didn’t take place due to Covid-19.

Based on her current 5km PB of 15:53, her EA virtual 5k time suggests she is in the form of her life and we can’t wait to see how she performs at the British Championships at the beginning of September. Her verified time was an outstanding 15:14, which puts her just 4 seconds outside of the qualifying time for the Olympics in 2021. 45 seconds behind was Cambridge & Coleridge’s Holly Archer who just snuck under the 16-minute mark with a time of 15:59. Third place in the woman’s virtual event was secured by Danielle Hodgkinson in a strong 16:28.

Other noteworthy performances were given by GB marathon queen, Aly Dixon, who ensured her route was exactly 5k by measuring it out in advance – the same course used by Hodgkinson. Dixon ran a strong 16:40 over the 3.1-mile distance. 1976 1500m Olympian Penny Forse won the W70 title in an astonishing 22:40.

Top three sub 14 in men’s race

In the men’s competition, the top three finishers stopped their clocks much closer to one another than in the women’s event. Frank Baddick, 10th place finisher at this year’s Intercounties event, ran himself to the top of the leader board with a time of 13:43. His official best on the track stands at 14:03, proving Baddick is in fighting form.

The silver medal went to Tom Evans in 13:48. This is an absolutely outstanding performance from Evans, who has a current 5,000m track PB of 15:01 and a parkrun best of 14:45 as the ultra man again showed his incredible range. It was Southend’s Adam Hickey who secured third place in 13:56. Hickey had a strong cross country season earlier this year and finished 36th in the European Cross Country in December 2019.

Stand out performances outside of the podium positions were given by U23 athlete, Tom Mortimer (Stroud) who clocked 14-minutes exactly. Mortimer holds a current track PB of 13:57. Tommy Hughes in the M60 category, who holds the world masters marathon record of 2.30.15, stopped his watch on 16:27, an absolutely rapid time! At the Dublin Marathon in 1991, Hughes took home gold in a speedy 2.14.46.

The overall team result saw a clean sweep from Aldershot, Farnham & District. It was Alex Pointon (14:18), Joe Morwood (14:26) and Jack Boswell (14:51) who made up the AFD men’s team and the winning women’s team consisted of Pippa Roessler (17:00), Lesley Locks (17:28) and Katriona Brown (17:32).

So…been following the current guidance on training ,racing and running in general….doesn’t really make any sense. Yet grass roots football has been given the go ahead…can someone please sort this sorry mess out. @EnglandAthletic @UKA @10DowningStreet pic.twitter.com/WdtSVU7lfc

— Andrew James Hobdell (@AndrewJamesHobd) July 18, 2020

BMC race set to proceed

Now open for entries is the first outdoor BMC event of the year which is scheduled to take place on the 25th July in Trafford. The race will include only 800m races for senior and U17 athletes. To ensure the safety of all athletes, certain rules have been put in place. Athletes must observe social distancing guidelines at all times and stay 1m away from people outside of their immediate bubble/close family.

Additionally, the race will be run in lanes and athletes must stay as close to the inside of their lane as possible. Any athletes seen running on the outside of their lane will be disqualified. All runners are asked not to shake hands or hug other athletes at the event, asked to wear a mask if they feel comfortable doing so, only bring one spectator per athlete and provide full details upon arrival.

If the outlined rules, including the obvious of not turning up if they have or have interacted with anyone experiencing COVID symptoms, are deviated from, this may lead to disqualification. This is a sign of what racing may be like going forward.

With RunBritian/UKA set to release guidance on a return to road racing this week we hope to be including more ‘real world’ results over coming months!

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 A healthy mix of real & virtual racing – weekend roundup appeared first on Fast Running.

The U23 athlete had an astounding run on the track over the 10,000m distance. Smith’s official PB stands at 29:01, but his 28:00 time trial suggests the 2021 Tokyo Olympics may be in sight.

Smith was helped along by the pacing and support of his fellow Cardiff club mates. You can relive his fabulous run on his Instagram feed.

Cross training gains

I spoke to Smith about how his training had changed in the build-up to the time trial as a result of lockdown. He told us,

“As we were only allowed out once, I introduced some cross training into my training. I bought a cross trainer (elliptical) and an indoor turbo bike. On normal double days instead, I would do a single run and either a turbo or elliptical in the evening.

I enjoyed this type of training so much as it was different plus it puts less stress on the body. I also introduced shorter reps to try and increase my leg turnover so for longer races the pace should hopefully feel slightly easier.”

Top pacing

Building up to the time trial Smith remarked

“I had done some good sessions but didn’t think I would ever get close to 28 minutes. From my training all I wanted to do was break 28:20 as I feel that is a massive achievement and barrier.

Fortunately, the pacers (Ciaran Lewis, James Heneghan and John Howorth) were amazing and hit every split exactly right. When I went through 5k in 13:59 I knew I was running quicker than I ever had done and just tried to hold that pace for as long as possible.”

Race prep

Due to the absence of official racing, Smith prepared for the time trial as if it was his own personal race. He didn’t put too much pressure on the situation and relaxed into enjoying the event;

“I prepared for the 10km time trial exactly like a race. It was a lot more chilled compared to a race as I had my best mates pacing and supporting me. I only ran 4 miles the day before then on the day of the time trial went for a small jog in the morning before just relaxing for the majority of the day.

When I got to the track, I just stayed relaxed and started when the track was less busy. After initially being disappointed with his finishing time, it then sunk in what he had actually achieved!”

 

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Am so happy with my 10k TT last night running 28:00.5 on the track. Couldn’t have asked for better pacers @ciaranlewis97 @jamesheneghan and @john_howorth . Wouldn’t have been able to run that time without them. Now for a few days of rest before starting the next block of training!!!

A post shared by Jake Smith (@jakesmith_lsdp) on Jul 2, 2020 at 11:30am PDT

Tough final 3km

I asked Smith how he felt throughout the ‘race’ itself;

“For the first 7km I felt amazing. Ciaran Lewis was running anywhere from 400m-800m, trying to jump in when he thought was best to do and the other two, James Heneghan and John Howorth, were swapping at every 800m.

Up until the 7km mark I felt quite relaxed, although with about 7 laps to go I really started to struggle and was asking the pacers to slow down at times. Unfortunately, my 9th km was the slowest which wouldn’t have helped at all. When I crossed the finish line at first, I was gutted as I just missed out on breaking 28 minutes. Then about 30 minutes after the time trial I was so happy and could not believe what I had just achieved.”

Setting sights high

The time trial itself has left Jake hungry for more, with goals previously seen as unrealistic now within his reach. It would have placed Jake 9th on the all-time U23 list for 10,000m, and only 14 seconds off placing at the top of the list. As it stands, the Olympic qualifying time is 27:28, therefore Smith needs to knock 1.28 seconds per lap of the track to hit the mark.

Whilst it is still considered a big chunk to knock off at that level, Smith’s progress appears to be rapidly improving, and in a race environment, who knows what he could be capable of. Smith qualified for the World Half Marathon Championships in Poland at the Big Half earlier this year, clocking 62:00 and breaking the British U23 half marathon record.

 

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3rd place at Big Half, 2nd Brit in a new pb time of 62:00. Never thought I’d be standing on a podium with these two @hamudphotos @jrhodesathletics @officialbighalf

A post shared by Jake Smith (@jakesmith_lsdp) on Mar 1, 2020 at 11:11am PST

Due to the pandemic, the World Half was postponed to October, therefore Smith has plenty of time to get himself in PB shape for his senior GB debut. I asked him about his future goals and whether he is aiming for Olympic qualification after the World Half;

“In terms of goals moving forwards, I have the World Half Marathon Champs in October and I really do want to run a quick time there.I really want to run a quick 5km and after this half marathon I am thinking of coming down distances and giving myself a shot at anywhere from 3000m-10,000m.

Seeing that qualification standard (Olympic) has really motivated me and after the half marathon I am thinking of focusing more on the 10k. I will sit down with my coach James Thie and discuss the best possible training needed to run that time.

I don’t think I would be where I am today without his guidance. He made a joke after the time trial saying all you need to do is run 1.28 seconds quicker each lap, so I guess I have to try that.”

There are some exciting times ahead of Jake, but to make us all feel better, he did say he struggled to walk the next day!

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The post Storming Smith has a little help from his friends appeared first on Fast Running.

Sprinter Hart is a Commonwealth Games gold medallist and holds a bronze medal from the London 2012 Paralympics. She is a 100m and 200m specialist with Cerebral Palsy competing in the T37 classification. She has been representing Great Britain and England for over 15 years and is currently targeting qualification for Tokyo 2021. 

We spoke to Katrina about how her training has been affected during coronavirus and where her determination to be a Paralympian came from. 

Fast Running: How has your training been impacted during this time? What have you had to change?

Katrina Hart: Training has been different, usually I would be doing all my running sessions on the track and be in a gym for all my gym sessions, but we have had to adapt sessions to get the best out of my training.

I have used the local Sports field for a lot of my running sessions and completed a session on the road too.  I have also been doing circuit and gym sessions at home too.

Last week I went on the track for the first time in 3 months. It felt good but even looking at the 100m from the start line felt a long way!

Photo: Saucony UK

FR: Is there anything you have changed during lockdown that you will take forward with you? 

KH: I don’t think I would change anything but feel that I was learning about different ways of training and exercises each day. I’ve always been a person who would fit a lot of things into their day and this lockdown has given me an opportunity to slow down a little and appreciate the little things in life that are really important.

FR: Have you found your motivation has become affected?

KH: I think it’s more enjoyable having people around you to train with and help to keep you motivated when you’re struggling with a session but always find once you’ve completed it, it’s really rewarding. I think that now is more important than ever to set yourself little targets.

I still keep in touch with friends who are training and we sometimes meet for a socially distant session which definitely gives you a major boost.

FR: What tips would you give to other para athletes looking for ways to stay fit and healthy during this time?

KH: The main thing I would say is that you don’t need loads of equipment to have a good session. A lot of the work can be done by using objects you have at home e.g using your patio steps to do step ups or doing body weight exercises like press ups.

If you have pets at home, like a dog, take them running with you!

I think it’s a good idea to try different things too. As the track hasn’t been open regularly I have been out on my bike more than I usually would and have really enjoyed the exercise.

FR: How did the Olympics being postponed to 2021 affect you mentally and your training plans?

KH: I think it was the right thing to do but I feel it has given athletes more time to train and get fitter, faster and stronger. I think a lot of athletes are in a similar position with tweaking their sessions due to lockdown and trying to work with what they have to get the best out of their sessions.

FR: Did your parents encourage you to get involved in a para sport or was it entirely your decision? 

KH: I’ve always been really sporty from a really young age. My memories when I was younger was where my sisters and I would spend our weekdays training and my weekends were spent competing. Whatever sport it was, we did it.

My parents were our taxi service, driving up and down the country and spent hours of end in cold, wet, muddy fields or at the swimming pool but it was my PE teacher (Michelle) who guided me into Para Sport, which then opened my eyes to see all the amazing opportunities that taking this avenue could offer. She probably didn’t ever think I’d become a Paralympian, she just wanted me to love what I did.

In 2018, I was really lucky I went on a short break to Nice with my sister and caught up with Michelle and her family on the beach (they live out there now) and we ended up reminiscing over ‘old times’ and she, her daughter and a group of their friends got me kayaking in the Mediterranean Sea.

FR: What would you say to other young people with disabilities to encourage them to take up sport?

KH: The thing I love about sport is there’s not a one size fits all approach. There are so many different sports out there to try. I always say if you don’t try, you’ll never know.

So you have to make the most of opportunities that come your way but most of all enjoy what you do and make sure you have fun.

FR: What does your job as a sports accessor involve? 

KH: My role as a Sports Assessor involves assessing Sports Apprenticeships and NVQ’s, I have recently started my Training Assessor and Quality Assurance (TAQA) qualification, this will allow me to assess learners in their place of work and in a classroom environment.

I have been in a similar role in another subject and enjoyed that. I was out and about and not in an office all the time which meant I was meeting new people, going to new places and seeing apprentices progress throughout their course, which I found really rewarding.

FR: Do you think sport has changed your outlook in life and how you perceive your disability? 

KH: Definitely, sport has literally changed my life. I think it has given me a drive to succeed in whatever it is I do and to always try new things.

Regardless of having a disability I was very lucky; I never saw my life any different to anyone else.

My sisters and I would always have competitions between each other and being the youngest, smallest and having Cerebral Palsy made things a little more challenging.

Beating them would always be a tall order but I think that’s where my competitive spirit has come from and I don’t think that will ever change.

Katrina Hart is a Saucony UK Ambassador, she is supporting the launch of the Endorphin collection available to buy from www.saucony.co.uk from July 1st.

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