Sometimes we love them, other times we hate them, but we all know we need them every now and then. Rest days are a tricky one, especially for distance runners.

We all feel we need to be doing more to become a better runner, and somehow sitting on the sofa doesn’t feel productive, but it does a lot more than we realise.

Photo: Natalie White

They can be referred to as ‘recovery days’ or ‘adaptation days’ as this is essentially what they are for but often we think of them more as ‘lost days’, which they definitely aren’t. 

The frequency of rest days varies from athlete to athlete. One runner may benefit from consistently having the same day each week reserved for their rest day, another may work in a 10-day cycle, or someone else may take their rest day as and when they feel their body needs it and others may have none at all. 

Why do we need rest days?

Factoring rest days into your training schedule is just as, if not more important than the hard work you put in. Having a regular day off helps to keep you mentally and physically strong. 

Physical benefits. 

Carfagno and Hendrix (2014) say ‘athletes are pushed routinely to the limits of their physical abilities. When tempered with periods of rest and recovery, a highly demanding training schedule can have tremendous benefits’.

Therefore, when our bodies have the opportunity to recover from the intense training we put them through, the outcome can be significantly better than training alone without any time to recover. 

When we push our bodies to their limits, our muscles tear, and need to repair in order to regain their strength. However, this process struggles to occur without proper time allotted for rest.

Rest days allow the repairing process to take place, thus helping our muscles to repair and get stronger, allowing us to ultimately run faster. Rest days allow our bodies to go harder in sessions as you will feel stronger, less fatigued, and raring to go again. 

Sometimes your body just tells you when to rest. Photo: Natalie White

Mental benefits.

Rest days aren’t only to be cherished for the physical effects they have, but also for the mental.

However, as much as you love running, no matter who you are, you have days when you find your motivation and energy is low, and this is ok. If you find yourself itching to go out for a run on rest day, you don’t have to. Staying strong and allowing that hunger to build up, just for one day, will make your training to come much better in quality and enjoyment. 

Time with loved ones.

With a busy training schedule, whether you are up early in the morning to run, or conscious of being in bed at a decent time to recover properly, it can be difficult to spend a lot of quality time with your family.

Whilst lockdown has made this juggling act easier for some, it isn’t in times of normality, especially if you are at work during the day.

It is important to embrace the extra time you have available on a rest day and use it to catch up with your friends and family, even if that is over Facetime or Zoom at the moment. It also allows you to enjoy other activities whole heartedly without being time constrained.

Personally, over lockdown, I have discovered a newfound enjoyment for playing volleyball in the garden or hitting a beach ball as hard as I can with a cricket bat and seeing who can get it the furthest. 

Melissa using Laura Muir to make sure her rest starts straight after the race in Glasgow 2019. Photo: European Athletics via Getty Images

What the elites do.

Rest days are taken by everyone, even some of our countries most elite runners’ factor in much needed ‘adaptation days’. Here is how they spend them:

A lot of elites truly embrace the importance of rest days. Melissa Courtney-Bryant, European indoor 3000m bronze medallist (2019) and 1500m Commonwealth bronze medallist (2018), is just one of those who recognises the importance of taking it easy on your rest day.

“So, I don’t have a rest day every week, so when I do have one I really like to relax and just rest!

I tend to sleep in even if it’s just not setting an alarm that day to let my body recover and wake up naturally. Instead of having my usual pre run porridge I make pancakes or have eggs for breakfast as I have more time to spend in the kitchen. In “normal times” I’d get physio or a massage now we are in lockdown I’m relying on my husband to be my physio with the help of my actual physio on video call, so I spend some time having treatment.

In “normal time’s” I might go out for coffee or lunch on a rest day but right now I’m spending a lot of time chilling either watching Netflix’s, sat in my garden or like everyone else in lockdown I’ve got into puzzles! I really like to make the most of actually resting on my rest days to make sure I’m fully recovered for my next session.

Part of a coaching philosophy

Also coached by Rob Denmark, alike Courtney-Bryant, Amy Griffiths has the same approach to her rest days. She too believes you should make the most of the being able to relax and refresh.

I love my rest days and I take full advantage of them. During lockdown the basic structure of my rest days hasn’t changed much. Some rest days I’m more active walking my dog or doing activations/drills in my garden. Others I lounge around doing my final year uni work – the recent sunny weather has been amazing for this! 

I don’t have a set rest day each week like some athletes. My coach will slot them in throughout my training block when he feels they are needed. They typically fall on a Monday or Friday. 

I think rest days are really important at certain points within a hard training block both physically and mentally. 

Physically it’s a chance for my body to relax and recover before cracking on with training again. But ultimately it’s a day where I can switch off mentally and refocus.

There was only one sofa to rest on at the finish so it was a bit of a rush. Photo: Andy Peat

Middle distance runners love rest days too

800m runner, Lynsey Sharp, makes sure she incorporates a regular rest day off every Sunday to allow your body to reap the weekly gains she makes. 

‘I have every Sunday off! Usually a fairly quiet day- Saturdays are a big training day so I’m usually knackered by Sunday!! I try to get up later, make a nice breakfast such as pancakes, go for a dog walk, etc. I’ve lived in England for 7 years and I’m still not used to the everything closing at 4pm law (not a thing in Scotland) so usually a mad rush to the supermarket so I can start the next week stocked up! I then usually take ages making dinner because I have nothing else to do!

Mixing rest with busy work days

Isle of Man’s half marathon record holder and Fast10 athlete, Ollie Lockley, told us how he usually spends his rest days, and how he feels better for still getting in a bit of movement. 

‘Well normally I would take a rest day when I am fairly busy at work, just so I don’t have to worry about fitting in a run and I can concentrate on work.

However, at the moment I haven’t got much going on, and if I’m honest I can’t remember the last day I took a full on rest day. For example, last week I took a day off running, but I still did an easy 45min cycle, and a walk in the afternoon. I will always do something light even if it is just an easy walk (I just can’t sit on my ass all day!! Haha). 

But to fill my free time I enjoy watching documentaries, reading or listening to podcasts. When the weather is nice, I love to sit outside with a nice coffee doing this!’

Rest days as part of injury rehabilitation

Experienced GB runner Louise Small has been absolutely amazing with her patience and determination to recover from her achilles injury. She is truly appreciating the importance of allowing her body to absorb the rest. Now on her way back into training, Small told us how she spends her rest days in lockdown.  

‘I’m currently running about 25 miles a week. No particular structure I just wake up in the morning and decide what I want to do which is very empowering and also refreshing. Currently, I’m having at least one rest day a week and my other days off are filled with a long walk or cardio on the ski machine…

On my rest days currently: I tend to work on my dissertation, I’ve just started getting back into playing the piano after a 12-year hiatus! Catch up with friends (over FaceTime at the moment).

Most importantly I use rest days as an opportunity for my body to absorb all the training to reap the benefits in the future. After this injury I’ve also come to realise that it’s ok to have more than one rest day in the week if you need it. As elite athletes we often get very fixated on only have one day off a week and normally it’s Friday. You should do what’s right for you and your body. Be confident in your training and ability.’

Like Melissa Courtney, Hayley Carruthers knows the importance of resting after a hard effort. Photo: Ian Walton for Virgin Money London Marathon

Some find it difficult to take rest

Even though we know we should take rest days, and enjoy them, it isn’t always as easy as it sounds! Recent World half qualifier (postponed due to Covid-19), Hayley Carruthers has enjoyed slowing down a bit after initially finding it a challenge. 

‘I have started doing 30 mins of yoga on my rest day and reading a lot! I’m really enjoying the slower pace of life. I’m working from home so that keeps me busy during the day. It was difficult at first to ‘rest’ because training is reduced but now, I’m really getting the hang of taking time for myself and feeling grateful to be healthy.’

Whether you enjoy your rest days or not, there is so much you can gain from implementing them into your regular training schedule. There is no frequency that works for everyone, so learn what works for you and keeps you feeling fresh physically and mentally. 

References 

Carfagno, D. and Hendrix, J., 2014. Overtraining Syndrome in the Athlete. Current Sports Medicine Reports, [online] 13(1), pp.45-51. Available here.

The post How some of the best rest appeared first on Fast Running.

Reekie makes it three in a row

Away from the challenges of Storm Ciara, the golden girl of the indoor season, Jemma Reekie, proved her newfound strength once again in New York at the Milrose Games. In the space of a week, Reekie added to her indoor 800m national record and set not only a British indoor record for the mile, but also a British record for the 1500m.

Finishing 3rd in the Wannamaker Women’s Mile, she stopped the clock on 4:17.88 just behind Germany’s Konstanze Klosterhalfen and American record setter, Elle Purrier. In the women’s 1500m, Reekie set another British record and a PB of 4:00.5, improving on the best of her training partner Laura Muir. Astonishing running from the Scottish athlete!

Chris O’Hare featured in the Wannamaker men’s mile where he was first to cross the line in an impressive 3:55.61 ahead of the Australian athlete, Olli Hoare. In the women’s 800m race, Shelayna Oskan-Clarke finished fifth in a strong 2:06.22.

Konstanze Klosterhalfen missed the European mile record by 0.12 with 4:17.26 in New York last night.

And @JemmaReekie sets her second and third British indoor records of 2020!

: https://t.co/i4aZmbMyI5pic.twitter.com/JGeSRC7Spq

— European Athletics (@EuroAthletics) February 9, 2020

Copeland kicks again

At the PSD Bank Indoor Meeting in Dortmund once again Piers Copeland produced his stunning finishing kick to take victory in the 1500m in a high class field 3:40.25 kicking past Kenyan Kumari Taki (3:40.28) and Timo Benitz (3:40.33). Melissa Courtney-Bryant was a dominant winner of the 3000m running 8:49.78 beating Luiza Gega (8:52.59) and Roseline Chepngetich (8:53.63) into 2nd and 3rd.

@PiersCopeland1 so proud!! Crazy last lap to clinch it at the end! pic.twitter.com/ZkUPAWc5k5

— Chelsie Walters (@walterschelsie1) February 9, 2020

Also indoors, at the International Gugl Meeting in Linz, some impressive times were run. In the men’s 3000m, GB’s Phil Seseman ran a cracking race to come in 4th place in 7:58.09. Just behind Seseman in 5th place was Adam Clarke in 8:05.34. In 10th place, in a solid 8:35.67 was Ricky Harvie of Aldershot & Farnham.

At the BMC Sheffield Open mid week Adam Craig put in a fine solo run to win the 3000m in 8:00.28 ahead of Rory Leonard (8:27.30) and Elliot Palmer (8:37.20). The women’s 1500m was won by Ejiro Okoro in 4:34.94 just edging out Mena Scatchard (4:34.96) with Isabel Rodriguez (4:37.31) in third.

Daniel Cheeseman won the men’s 1500m in 3:53.32 in a tight race with Mark Bostock (3:53.62) and John Ashcroft (3:53.75). Nicholas Landeau was a comfortable winner in the men’s 800m running 1:52.55 to beat Jack Benstead (1:55.55) and Ryan Elston (1:56.38) into 2nd and 3rd respectively. In the mixed 800m races under 17 Keira Brady-Jones was the fastest woman clocking 2:11.64 with Issy Cotham running 2:12.36 and Victoria Lightbody 2:14.93.

Holt wins Belgium Cross Cup

In Belgium, plenty of British athletes took part in the Belgium Cross Cup in marginally more enjoyable conditions. Kate Holt put in another fine displace to win the seniors women’s race in 22:41. British athletes inside the top 20 were Izzy Fry was 4th (22:56), Stephanie Barnes 5th (23:03), Eleanor Bolton 7th (23:09), Sarah Astin 9th (23:20), Lauren Hall 11th (23:28), Carlone Lambert 14th (23:49), Amelia Petit 18th (23:55) and Emily Wicks 20th (23:59).

In the men’s senior race Adam Hickey finished 2nd in 30:12, three seconds behind winner Lahsene Bouchikhi. Again there were more fine performances from British athletes running inside the top 20 – Ellis Cross 6th (30:53), Jack Millar 11th (31:15), Jonathan Escalante-Phillips 12th (31:19), Daniel Haworth 18th (31:49), Cameron Bell 19th (31:55) and Zak Mahamed 20th (31:59).

It was a British 1-2-3 in the junior women’s race which was won by Shannon Flockhart in 16:15 ahead of Alexandra Millard (16:21) and Phoebe Anderson (16:24), Lauren O’Neil was 7th. The junior men managed a 1-2-3-4! Matthew Stonier took the victory in 21:02 with Oliver Newman 2nd (21:04), Tomer Tarragano 3rd (21:05) and Charlie Brisley 4th (21:08).

In the Great British mud

In the Hampshire League, this year’s Southern Cross Country Champion, Jess Gibbon was in fine form once again. The Reading athlete pushed away from the rest of the field early on in the race. On a surprisingly dry yet deceptively challenging course, the athlete was able to put her fitness to the test. Gibbon finished with an impressive lead, setting up a dominant Reading victory. Teammate, Naomi Mitchell put her marathon strength to work over the 6k course and came in second. Mitchell was followed by Anna Boniface who gave a gutsy performance throughout as she continues her recent progress.

It was Southampton who came out on top in the men’s race with Jonathon Roberts securing the win. The second male to cross the finish line, just 20 seconds behind Roberts, was Alex Pointon of Aldershot. Reading AC fought to stay in the medal positions in the men’s event and it was Daniel Thorne who made it happen. Thorne secure himself third.

Before the storm set in on Sunday, plenty of athletes took to the British fields to take part in their league cross country races. England international athlete, Owen Hind, took home his first ever win in the highly competitive Surrey Cross Country League. The Kent athlete crossed the line 14 seconds ahead of fellow teammate Max Nicholls. The third male across the line was Hercules Wimbledon’s Jonathon Cornish with a strong performance.

It wouldn’t be me if I didn’t get a couple of photos as well as race. @owen_hind on way to XC victory at Lloyd Park yesterday pic.twitter.com/LupULan08F

— James Rhodes (@James_Athletics) February 9, 2020

For the women, it was Isabel Brinsden who secured herself a Surrey League victory, improving on her second and third place finishes before Christmas. The Epsom athlete had a strong 23 second lead on Jackie Skinner of Fulham. The third woman home was Thames Harrier, Natalie Seymour.

The Metropolitan League saw some high-quality runners taking part in the final race of the league season. Elizabeth Janes (Herts) earned herself the position at the top of the podium ahead of Nina Griffiths (Highgate). In third place was U20 athlete Khahisa Mhlanga (Herts Phoenix) with a strong run.

In the senior men’s race, Dylan Evans of Shaftesbury Barnet took home the gold medal. Just 7 seconds behind Evans was Alexander Lepretre (Highgate), closely followed by Seyfu Jamaal of London Heathside.

In the Midlands Women’s League, the victory title was taken by Loughborough athlete Sophie Tarver after a strong 17th place finish at BUCS XC last weekend. Just behind Tarver in second place was teammate Giorgia Chattwood, also a Loughborough student. Chattwood also competed in BUCS last weekend and secured the silver medal in the Women’s short race. Rounding off the women’s podium was Molly Browne (BRAT), improving on her sixth-place finish in the league race back in January.

The Mid Lancs League saw Emily Japp of Blackpool Wyre & Flyde AC take home the victory with an impressive win. In second place was Annabel Ralph (Blackburn Harriers) followed by Finty Royle of Chorley AC.

The men’s event was a much closer race. Alasdair Russell (Kendal AAC) was the first finisher with dominant margin of 20 seconds. Second and third place battled to the line with Rob Danson (Wesham RR) taking 2nd ahead of Ross Campbell of Barrow & Furness St.

The Manchester Area Cross Country League women’s event was won by Sale Harriers Manchester athlete, Sophie Wood. Wood took the win from Vicki Cronin (Trafford AC) who came in second followed by Ruth Jones in third. For the men, it was Salford Harrier, Chris Livesey in first place, Nicholas Barry (Sale Harriers Manchester) in second, and Livesey’s teammate Carl Hardman in third.

The Chiltern League men’s race winner was Ben Alcock (Bedford and County AC) followed by Richard Slade (Chiltern Harriers) and George Wheeler (MK Distance Project) was in third. In the women’s event, it was Melanie Wilkins (Wycombe Phoenix) who took the win ahead of teammate Alexandra Cook. Rounding off the women’s podium was Elle Roche of Marshall Milton Keynes AC.

The senior men’s race in the Birmingham & District Invitation Cross Country League was won by Omar Ahmed (Birchfield Harriers) in a relatively race with Joe Wilkinson was in second (Loughborough Students) and Thomas Mortimer (Loughborough Students) was in third.

Congratulations to our senior men on retaining their Birmingham League Cross Country title pic.twitter.com/PLqnGQwI59

— Birchfield Harriers (@Birchfield1877) February 8, 2020

Back on the road

In the Exeter Half Marathon, Chris Rimmer of the Tavistock Run Project was the first senior male home in 1:11:43. Finn Arentz was second home in 1:12.40 followed by Donald Brooks in 1:13.05.

For the women, Samantha Mare dominated in a strong time of 1:21.59. In second place was Victoria Hill (SWRR) in 1:25.45 and in third place was Amy Carey-Jones (SWRR) in 1:26.38.

Alassan Farah won Victoria Park 10km in 34:40 in a tight race with Thomas Lawson (34:48) and Chris Taylor (34:52). The winning woman was Joanna Furtado in 39:07 seeing off the challenge of Leah Ward-Bower (39:48) with Natalie Whitty third in 40:50. The Victoria Park Half Marathon saw Aaron Tomasz win by over 5 minutes in 70:46 with Rachel Humphrys the winning woman in 81:52.

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The post Reekie on a roll – weekend roundup appeared first on Fast Running.

Laura Muir and Melissa Courtney finished first and third in the 3000m final at the European Indoor Championships in Glasgow on Friday (March 1).

The British pair both raced excellently at the Emirates Arena to win gold and bronze medals against strong competition.

Going into the championships Muir was the returning champion and favourite to win the 3000m event, but in-form Konstanze Klosterhalfen of Germany had recently run a world lead for the distance of 8:32.47 in Leipzig in February.

The German national indoor championship victory was a personal best for the 21 year old and obviously brought her to Glasgow brimming with confidence.

Klosterhalfen pushed on from halfway, after Eilish McColgan led the early stages, and only Muir could really answer the surge. Wales’ Courtney did brilliantly to hang onto the pair ahead.

The Scottish favourite sat on the shoulder of the German and looked relaxed, even though she had only just earlier qualified from her 1500m heat for Sunday’s final.

When the bell rang, the crowd roared and Laura Muir did what the supporting public wanted to see. From a relaxed and composed face on the shoulder of Klosterhalfen, the kick came with a look of determination and the German had no answer what so ever.

Cruising through the finish line in a championship record of 4:30.61 after a second 1500m of 4:05, it was a fine display of endurance running and pure speed to finish.

A determine bronze

It almost looked like Courtney had done too much in trying to hand onto the front pair, with tough work needed in the final kilometre by the Commonwealth Games medallist. German Alina Reh was chasing hard towards the end but Courtney held on well to earn a very well deserved bronze medal.

It was also a personal best for Courtney with a finishing time of 8:38.22 and a Welsh 3000m indoor record. Building on an excellent 2018 for the 25 year old it will be exciting to see what the rest of the year holds.

For Muir, the next challenge is just around the corner with the 1500m Championship to defend on Sunday evening. The Scot qualified with a 4:09.29 just before the 3000m final and once again looks like the athlete to beat.

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The post Laura Muir and Melissa Courtney excel in Glasgow appeared first on Fast Running.

Charlotte Purdue’s 69:46 clocking at Marugame Half Marathon on Sunday (February 2) cemented her place as one of the UK’s top endurance runners.

Purdue’s time was a significant slice off her previous best recorded at last year’s Big Half Marathon in London, where she ran 70:29 to take the win in the English capital.

The Aldershot, Farnham & District runner was fourth in the Marugame international event, which was won by Kenya’s Betsy Saina in 67:49, while the Netherland’s Abdi Nageeye took the men’s race in 60:24 to set a new Dutch record.

Purdue finished one place behind Irish-born Australian international Sinead Diver who continued her sizzling form running a PB of 68:55.

Diver, who turns 42 later this month, broke the over-40 world record by over a minute.

The County Mayo native moved to Australia in 2002 and made her debut for her adopted home at the 2015 World Championships in Beijing. If Diver was running for Ireland her time would have also set a new Irish half marathon record.

Purdue and Diver have been training together with the Melbourne Track Club and both athletes will take on the London Marathon in April.

There were impressive performances back in the UK too on Sunday, with the Chichester 10k seeing seven men dip under 30 minutes and a new course record Steph Twell.

Twell took the women’s title in 33:17 in her first race outing since running a fantastic 2:30:11 marathon debut in Valencia last December.

The Geoff Wightman-coached athlete will be looking forward to duelling with Purdue in London in April as she sets her sights on a World Championships qualifying time.

Twell’s fellow AFD athlete Lauren Hall was also in record breaking form of a personal nature as she ran a 33:59 PB to finish runner up, while Worthing & District Harriers’ Leah Harris ran a superb 34:54 10k debut to finish third.

The men’s race was an incredibly tightly fought affair that saw the top seven all beating 30 minutes, with Enfield & Haringey’s Will Mycroft slicing a massive 62 seconds off his PB with a winning 29:32 result.

Last year’s Cambridge Half Marathon winner, Mycroft has made stupendous progress over the shorter distances over recent months.

For example, the 14:38 5k runner brought his parkrun time from 17:21 (set last December) to 15:39 just last weekend, albeit on very different courses. 

He beat second placed Paul Navesey from Crawley AC by just one second as the versatile athlete also ran a massive 61 second PB to cross the line in 29:33.  

Navesey’s trophy cabinet includes an impressive variety of silverware, with gold medals from the 2018 Sussex 5000m sitting alongside one from the 2016 UK 100k Championships! 

He ran 6:58:52 to go 23rd in the all time rankings at the Perth ultra event, but has clearly since focussed on his top end speed with admirable results.

Third place at Chichester went to Clapham Chasers’ Andy Coley-Maud, with the former GB international and last year’s runner up clocking 29:37 to just miss his PB. 

Fourth placed Calum Johnson also ran a PB of 29:38, as did Bristol & West’s Peter Le Grice (29:39) – who also ran the fastest UK parkrun time yesterday of 15:10 – and Lewes AC’s Tom Evans (29:44), who finished 5th and 6th. 

Notts AC’s Doug Musson ran 29:50 to follow up on his Nottinghamshire Cross Country Championships win last month.

Matt Clowes and Rosie Clarke won the popular Alsager 5 mile road race on Sunday.

Cardiff AAC’s Clowes clocked 24:16 for the win ahead of clubmate and Commonwealth Games fourth-placed marathoner Kevin Seaward, who was also awarded a 24:16 finish.

Notts AC’s Stuart Spencer also finished inside 25 minutes with a 24:30 clocking.

Not long back from a stint at altitude training in Kenya, GB international steeplechase Clarke won the women’s race in 27:14.

After winning the Midland cross country title last weekend, City of Stoke’s Kate Holt was back racing and finished second in 27:30 ahead of Swansea Harriers Elinor Kirk, who posted a time of 28:31.

Over in Germany on Saturday night, Melissa Courtney ran a world-leading time of 8:43.36 to win the 3000 race at the Indoor Meeting Karlsruhe.

The Commonwealth 1500m bronze medallist’s winning time was also a Welsh indoor record and she jumps to eighth on the UK indoor all-time list.

Super run from @mcourtney93 in Karlsruhe! And a @WelshAthletics indoor record too! #iaafworldindoortour https://t.co/Nz2bWdQGBf

— Fast Running (@FastRunning) February 2, 2019

There was an international winner at Colchester’s Great Bentley Half Marathon on Sunday when GB’s Helen Davies won in convincing fashion in 72:49, her second fastest time and her quickest since 2012.

Photo: Simon Howlett

The V35 athlete continues to impress as she makes inroads into PBs across the board, and based on this form it surely won’t be long before her 72:35 half marathon best will be under threat.

Witham RC’s Rachel Sweatt was a distant second but still posted a very strong time of 79:28, a result that would easily win most events in the UK.

Davies’ club mate Laura Thomas was third lady in 81:25, a great result for the Suffolk County Cross Country Championships bronze medallist.

Further north the Yorkshire hills saw some fast times for the Dewsbury 10k winners, the consistently excellent Julie Briscoe from Wakefield and Jarrow & Hebburn’s Chris Parr on Sunday (February 2).

Briscoe ran a scintillating 35:04 to run her fastest 10k in well over a year to take the victory from Leeds City’s Rachel Friend.

Friend crossed the line second in a fine 35:38, which was just seven seconds shy of her PB set at last December’s Ribble Valley 10k. 

The Leeds City athlete was nearly two minutes clear of third placed Amy Young from Hyde Park Harriers, who ran 37:31 – a near 80 second PB.

Parr led the men’s pack in for the win in 31:22 to hold off Spenborough & District’s Joe Sagar, who finished fast in a time of 31:37. Penistone Footpath Runners’ Scott Hinchcliffe made all those fell training runs worthwhile with a 31:43 clocking for third and a new PB to boot.

Staying with the 10k action, there was a dominant win for Heanor’s Chris Rainsford at the London Winter Run on Sunday (February 2), while Luton’s Charlene Jacobs-Conradie took the women’s top prize.

Rainsford won comfortably in 31:23 from Spaniard Sergio Santos Rodriguez, who posted a 32:07 result. Patrick Townsend took the final podium spot in 32:17.

Jacobs-Conradie only started competing less than four years ago, when she was already a V35, but has gone from strength to strength during that short period. Her 35:48 result here was a three minute improvement on her debut over the distance in May 2017!

The runner’s up medal went to Ana Fox, who ran 36:14, while Herne Hill Harriers’ Jordan Foster posted yet another PB in third with a 36:51 result. Foster’s new lifetime best represents a 41 second revision of her previous PB from last month’s RunThrough 10k in Richmond.

Blackburn’s Winter Warmer 10k saw wins for Tipton’s Stephen Corbishley and Victoria Mousley from the host town’s Harriers club (February 2).

Corbishley is a prolific racer on all surfaces, finishing fourth at the recent Stafforshire County Cross Country Championships. The versatile athlete won here in 34:08, ahead of Blackburn’s Josh Holgate’s 34:17 and Thomas Blaney’s 34:50.

Mousley won the women’s race by exactly two minutes when she crossed the line first in 40:59.  The V35 ace beat off Sara Baranowska’s 42:59 and Swinton RC’s V45 Lauren Marsden, who ran 43:23 for third. 

Liverpool Pembroke’s top endurance runner and increasingly competitive athlete at all levels, Kirsty Longley finished fifth overall at the Mad Dog 10k in Southport on Sunday (February 2).

The V40 ace ran a strong 35:30 to beat club mate Helen Sahgal into second place, the V35 running well herself to post a 39:08 result. Carmel Triggs took the third prize and beat 40 minutes as well to clock 39:42.

The first man across the line was Red Rose’s Simon Croft, who ran 33:57 to top the podium in Merseyside. Salford Harriers’ Paul Bannister was a clear second in 34:41, while Steel City Striders’ Liam Turner just held off fourth placed Francois Rafferty by 10 seconds with a 35:15 result.

Saturday’s BUCS Cross Country Championships at Bicton in Devon saw wins for Emile Cairess (by 1000th of a second!) and Anna Møller (February 1). Click here for the full report.

Photo: JHMSport

Peter Le Grice and Jen Elkins were the speediest in the UK at parkrun events yesterday, find out who else made the top ten here.

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The post Charlotte Purdue runs UK’s 9th fastest half marathon in Japan – weekend round-up  appeared first on Fast Running.

Jake Wightman grabbed his first victory at the New Balance 5th Avenue Mile on Sunday (September 9), while USA’s Jenny Simpson raced to her record-extending seventh win.

Wightman, won the men’s race in 3:53.5, well exceeding his seventh and 16th-place finishes at the event in the last two years.

The 24 year-old’s win in New York brings the curtain down on a fantastic season that included bronze in the 1500m at the Commonwealth Games representing Scotland, followed by another bronze in the same event in a British vest at the European Championships.

Photo: NYRR

New Zealand’s Nick Willis, 35, who was aiming for his record-breaking fifth event title, was the runner-up in 3:54.2, while Great Britain’s Neil Gourley was third in 3:55.3 in his road mile debut.

Chris O’Hare, who was second in 2017, crossed the line in sixth and Charlie Da’Vall Grice finished seventh, with both runners posting an official time of 3:57.

In the world’s oldest road mile race, 32-year-old Simpson won for the sixth time consecutively – and seventh in total – holding off her competition in the final steps by four tenths of a second to clock in at 4:18.8. It was the 10th fastest women’s time in the event’s 38-year history.

“I love that this race is American-made right down 5th Avenue, and I love that where I’m best known is here at home,” Simpson said. “Being a seven-time winner is very special to me.”

The USA’s Colleen Quigley, 25, finished second in a personal-best time of 4:19.2, recording her second podium appearance in the 2018 NYRR Pro Racing Series after winning the NYRR Wanamaker Mile in February. Great Britain’s

Great Britain’s Melissa Courtney was third in a personal-best time of 4:20.2. Laura Weightman, who set the British record of 4:17.6 in last year’s race, crossed the line in seventh in a time of 4:22.

Photo: NYRR

Sarah McDonald secured a top 10 place in 4:25, followed by Adelle Tracey in 12th and Steph Twell completed the British athletes in action in 14th.

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The post Jake Wightman and Jenny Simpson win 5th Avenue Mile appeared first on Fast Running.

Luke Traynor won the České Budějovice Half Marathon and you can read all about it here, while a report on Andrew Davies and his fellow British veterans at the World Masters Mountain Running Championships can be found here. On the track, a number of British middle-distance athletes were in action in Belgium and the Netherlands.

In the UK, 10k and half marathons were the flavour of the weekend on the roads in Alloa, Derby, Worthing and Woodhall Spa. While Cardiff hosted the combined British Athletics League and UK Women’s Athletics League fixture and a report can be found here.

Alloa Half Marathon, Scotland

Mike Christoforou, fresh from a victory at the Edinburgh 10k, ran a four-minute PB to win the Alloa Half Marathon in 68:12. Could it be down to the training sessions recently shared with Fast Running?

Alastair Hay of Central AC (70:28) and Paul Sorrie of Shettleston Harriers (73:15) completed the men’s podium.

In the women’s race, Hungarian 2:39 marathoner Fanni Gyurko of Central AC won by almost two minutes in 80:21 and was followed home by Falkirk Victoria’s Claire Moffett in 82:20. Sheena Logan of Fife AC was third in 85:18.

V50 Willie Rennie, leader of the Scottish Liberal Democrats, ran a fine 1:25:21.

Asda Foundation Derby Half

Steven Bayton was the first across the line in Derby clocking a winning time of 68:33. The 2:19 marathoner was three and a half minutes clear of second place Dave Archer of Hallamshire (72:07) and Andy Harding of Belper Ten Twenty (73:47).

Sally-Ann Walker of Tipton was the first woman in a personal best 1:31:15. Lisa Giampalma also ran a PB of 1:31:37 to beat Geraldine Tutty (1:32:00) as the first three women all finished within 45 seconds of each other.

Worthing 10k

It was another victory for the Allison Benton Training (ABT) group with footballer turned distance runner James Westlake setting a new course record at the Worthing 10k with a fantastic PB of 30:31.

Another great performance from @08Westlake, winning the Worthing 10k this morning in a new course record and PB of 30.32. Well done Westy! @ABTrainingGroup @CrawleyAthletic @BonifaceMassage pic.twitter.com/GDO9SoTgGp

— ABTrainingGroup (@ABTrainingGroup) June 3, 2018

The Crawley runner recently saw some “bants” with club 10k record holder Tim Hutchings about the Sussex club’s record and it is good to see the young athlete moving in the right direction. There is apparently a betting school open on who will be the first within the successful training group to break 30 minutes, and Westlake is the current favourite.

Serpentine’s Andy Greenleaf was second in 30:58 and Jonathan Cornish of Hercules Wimbledon was third in 31:14.

The ladies winner was Elspeth Turner of Horsham Blue Star Harriers. The V50 ran an excellent 37:22 to hold off Rebecca Bunting of London Hearthside (37:50) and Emma Gill of Brighton and Hove AC (39:21).

Woodhall Spa 10k

Matthew Bowser of Lincoln Wellington, who has previously run sub 30 minutes for 10k was the winner of the day in 30:42. Bowser has impressive PBs across an array of distances from 800m (1:49), 1500m (3:43) and a 14:03 for 5000m.

Fellow Lincoln Wellington club mate William Strangway ran 31:32 and Mark Sands of Skegness and District RC was third with 34:03.

Chloe Hubbard of Newark Athletics ran 37:24 for the victory in the women’s race, followed home by Sophie Wallis, another Lincoln Wellington runner, in 38:50. Emily Foran of Seaford Strides was well under 40 minutes in 39:05 to take third place.

GAA Miler Meet, Glasgow

European U20 1500m champion Jemma Reekie delivered a PB performance of 2:02.62 to win the women’s main 800m race, while James Bowness won the men’s race in 1:50.16 from Sol Sweeney.

Photo: Bobby Gavin

Mhairi Maclennan, the Lindsays cross country champion, and Fife AC’s Logan Rees, won the main 3000m races in 9:34.03 and 8:16.34 respectively.

IAAF World Challenge Meeting, Hengelo, Netherlands

Andrew Osagie ran his quickest 800m since 2013 to finish fourth in the men’s race in 1:45.09, while Elliot Giles clocked 1:45.84 to finish ninth and Guy Learmonth was 11th in 1:46.32.

Sarah McDonald, Melissa Courtney and Katie Snowdon were in action in the women’s mile race that was won by USA’s Jenny Simpson in 4:25.71.

McDonald ran a PB of 4.27.12 to finish an impressive fourth, while Commonwealth 1500m champion Courtney was fifth in 4:27.29 and Snowdon 12th in 4:29.56.

My of Melissa Courtney, Katie Snowden & Sarah McDonald at @FBKGamesHengelo today! pic.twitter.com/VDJwhJMPx2

— James Rhodes (@James_Athletics) June 3, 2018

Memorial Leon Buyle, Oordegem, Belgium

In the men’s 800m Jamie Webb ran under 1:46 for the first time to take the victory in 1:45.73, while Daniel Rowden finished second with a PB of 1:45.83. Both athletes achieved the qualifying standard for the European Championships.

Mike Wilsmore also ran a PB in the men’s 1500m to finish second in 3:40.92.

Madeira Sky Race, Madeira

Fresh from a superb fourth place at the World Trail Ultra Championships, British ultra runner Jon Albon, based in Bergen, Norway, took the victory in the competitive Skyrunning world series race on the Portuguese island of Madeira.

In his typical style Albon came from behind to surge ahead in the latter stages, winning in 5:47:57 from Sweden’s Andre Jonsson (5:54:43) and Russian Dmitry Mityaev (5:56:20).

The obstacle course world champion also has impressive marathon speed, twice winning the Bergen City marathon, not a flat course, with a PB of 2:26:20. The runner comes into his own when there are obstacles en route, be them man-made or physical in the form of rocks and mountains.

The women’s race was won by recent World Trail Champion Ragna Debats of the Netherlands. Anyone who feels they cannot be a world-class mountain runner if not born in the mountains should look to Debats for inspiration.

parkrun, UK wide

After briefly enjoying a lead on Mo Farah at last Monday’s London 10,000, John Beattie was the fastest at parkrun on Saturday. The Newham & Essex Beagles runner clocked 14:57 at the Clumber Park event.

Junior athlete Holly Page clinched the top women’s spot with a big parkrun best 16:52 at Dulwich event. A round-up of the 10 fastest times at parkrun this week can be found here.

Who was the quickest at parkrun yesterday? …while a 63 year-old starred at the @cleeparkrun.

Here is this week's top 10 https://t.co/UOu1M0DMMm #parkrunhttps://t.co/IhOnIo9eZ5

— Fast Running (@FastRunning_) June 3, 2018

The post British runners impress across the UK and Europe – weekend round-up appeared first on Fast Running.

While the elite mile times were down on previous years’ records, the Westminster Mile broke a global tape when more than 8000 finishers crossed the line throughout the day’s proceedings, making it the biggest ever timed mile event in the world.

8048 finishers completed the Vitality Westminster Mile on the streets of London, meaning it is now officially bigger than the previous world leader, the New York Mile.

Edinburgh’s Chris O’Hare won the British Mile Championships in 4:04 ahead of Brighton Phoenix’s Charlie Da’Vall Grice, who was given exactly the same time, while Birchfield’s Elliott Giles took third just ahead of Bracknell’s Zak Seddon in 4:05, with Edinburgh’s Jake Wightman fifth after making an earlier bid for victory.

Poole’s Melissa Courtney won the senior women’s race in 4:35 from Birchfield’s Sarah McDonald’s 4:36, and Epsom & Ewell’s Rosie Clarke was third in 4:38. The consistently excellent Hannah England of Oxford City was fourth in 4:42.

Photo: Vitality Westminster Mile

The U20 women’s race was won by West Suffolk’s Emily Moyes in 5:03, while Middlesborough’s Josh Allen took victory in the men’s U20 event in 4:26.

Cambridge & Coleridge’s Thomas Keen was a clear winner in the U17 race, taking a very impressive victory in 4:15 to follow up a top class season on the country and now the track and road. Dorking & Mole Valley’s Elsa Palmer took U17 women’s glory in 5:09.

In the first ever masters races, V35 Joe Ashley was first across the line in 4:33, while Charlene Jacobs-Conradie, also a V35, took the women’s race in 5:19.

Edinburgh Marathon

Kenya’s Joel Kipkemboi Kiptoo won the Scottish capital’s biggest endurance event in an event record time of 2:13:33, with his winning result breaking the previous record by more than two minutes.

Jeffrey Stein’s 2:21:21 was good enough for second place, some 8 minutes adrift of Kiptoo, while Michael Crawley took third prize with 2:24:43.

WINNER of the 2018 Edinburgh Marathon is Joel Kipkemboi Kiptoo from Kenya with a provisional winning time of 02:13:33! He just smashed the previous record set in 2005 by 2 minutes, incredible!#edinburghmarathon #emf2018 pic.twitter.com/9rYBP33io9

— Edinburgh Marathon (@MrHairyHaggis) May 27, 2018

Kiptoo’s compatriot Caroline Jepchirchir clinched the women’s title in 2:47:35, beating off competition from Hunters Bog Trotter’s V35 Shona McIntosh, who ran 2:49:07 for second, and third placed V35 Tracy Millmore from Birtley AC, who ran 2:52:14.

Edinburgh Half Marathon

City of Derry and Ireland’s Breege Connolly won a hard fought battle with Annabel Simpson, with V40 Connolly’s 76:09 eventually beating her rival by just 22 seconds. Connolly posted a superb 2:37:24 result at last year’s Valencia marathon, just two seconds shy of her 2015 PB.

Glasgow’s Simpson’s 76:31 was a highly impressive debut over the distance following her 56:30 10M PB last year. Central’s Fanni Gyurko’s 78:32 clocking represented another strong performance for the Hungarian star.

Spain’s Severino Felipe Gomez took the win in 70:37 ahead of Mexico’s Arturo Gonzalez and Gateshead’s Conrad Franks, who posted times of 70:53 and 70:55 respectively.

Edinburgh 5k and 10k

Hyde Park Harriers’ Amy Young won the women’s 5k in 19:36 with Rotherham’s Arron Larkin taking the men’s race in 16:25. Enfield & Haringey’s Michael Christoforou took the win in 31:37 while Hana Randakova’s 38:49 was good enough to take the first women’s prize.

Stornoway 10k

Andrew Woodroffe clinched victory in 33:43, ahead of Stornoway’s U20 Kyle Munro’s 36:53 and Inverness’s V40 Jonny Macleod’s 37:29. Katherine Neilly’s 44:21 clocking won the women’s race, with London City AC’s Jane Maciver and Stornoway’s U20 Joanna Giles coming in second and third in 46:00 and 48:02 respectively.

Stornoway Half Marathon

Bedford’s Will Mackay took the top spoils in 73:23, with Hunters Bog Trotters’ Ewan Crawford and Will Bowers from Ochil Hill Runners taking second and third in 77:24 and 80:11 respectively.

Giffnock North’s Nicole Scott scored a PB when taking the women’s race in 92:12, ahead of Mairi Gougeon’s 93:35 and Stornoway’s Marina Murray’s 96:38.

Kirkcudbright Half Marathon

Grangemouth Tri Club’s Eliot Sedman’s 77:39 was enough for victory ahead of Otley AC’s Mark Hall and Pudsey & Bramley AC’s Gary Bailey, who posted times of 80:29 and 80:57 respectively.

Dumfries RC’s Lisa Finlay took the women’s race in 86:46, with Hardrock Hoodlums’ Donna Burnett’s 93:49 earning her the second prize ahead of Barnsley’s Beth Massey’s 97:02. The top three women were notably all V40s.

Dorchester Marathon

While the full results were unavailable at the time of this report (with the unofficial results currently showing rather incredulously a woman called Hilary Yuille winning overall in 2:20, and another woman (a V50) called Alaine Harman running 2:29 in 4th overall!), the official winner overall was the indomitable Steve Way, who posted a new course record of 2:28:28.

The course record was also broken in the women’s race with Hayley Merifield clocking 3:24:27.

The post Runners impress from Westminster Mile to Edinburgh Marathon appeared first on Fast Running.

Chris O’Hare, Jake Wightman and Charlie Grice lead the men’s entries, while the women’s race boasts five Commonwealth Games finalists including Sarah McDonald and Melissa Courtney.

The cream of Britain’s male middle-distance runners will attempt to break the historic four-minute barrier at the Vitality Westminster Mile to pay their respects to the legendary Sir Roger Bannister – the first man to run under the magical mark.

Bannister – who famously broke the four-minute mile barrier in 1954 – died in March, aged 88, and the latest generation of British middle-distance stars want to commemorate his passing by emulating his landmark achievement at the Vitality Westminster Mile on Sunday (May 27).

Commonwealth Games 1500m bronze medallist Jake Wightman (Edinburgh AC) and his fellow finalists Charlie Grice (Brighton Phoenix) and Chris O’Hare (Edinburgh AC) are the leading contenders to run sub-four in a star-studded field.

The women’s race promises to be equally as entertaining with five Commonwealth Games finalists in the field including Melissa Courtney who won a bronze medal in the 1500m on the Gold Coast. Up against her will be fellow 1500m finalists Sarah McDonald and Jess Judd plus 3000m steeplechase fourth placer Rosie Clarke.

No athlete has run under four minutes over the course since the event was first held in 2013, with two-time winner Nick Goolab going closest when he clocked 4:01 to win in 2016. Goolab is set to return fresh from clocking a personal best 13:50 to win Ipswich 5k on Saturday night (May 12).

Wightman, who is currently training at altitude in Flagstaff, Arizona, said: “After a month at altitude I hope to be in the sort of shape to run under four minutes at the Vitality Westminster Mile and I think, with the passing of Sir Roger Bannister, this year it would be nice for that to happen. It will be added motivation.

“You always want to test yourself against the best and I think the quality of the field as a whole will mean a sub-four clocking is definitely possible so we need to get after it.”

Wightman, Grice and O’Hare have all run well inside four minutes on the road with Wightman’s personal best (PB) of 3:52.9, set at the New Balance 5th Avenue Mile last year, the quickest. O’Hare has a road best of 3:53 and Grice a PB of 3:57. But both Grice and O’Hare have pedigree on the Westminster Mile course with Grice winning in 2013 and O’Hare in 2014.

Grice, who was fourth, one place behind Wightman, in the Commonwealth Games 1500m final, said: “I’m really excited to race the Westminster Mile this year. I got the win there in 2013 and I remember it was a really big deal for me because it was one of the first senior races I won.

“I am sure this year will be a great race, domestically we are very strong right now, so hopefully we can get a sub-four clocking.”

As well as the trio of the country’s leading milers, the Vitality Westminster Mile field will also include the reigning indoor and outdoor British 800m champion Elliot Giles.

The race starts on The Mall and does a lap of St James’s Park, turning right down Horse Guard’s Road and then Birdcage Walk before finishing in front of Buckingham Palace.

Wightman, who described his bronze medal at the Commonwealth Games as a ‘huge milestone in my career’, added: “It’s important for me to start the (summer) season well and the Vitality Westminster Mile seems like a great place to do it. It’s always nice opening up in the UK and I’m looking forward to soaking up what looks like a great atmosphere.”

As well as the senior races, there will be British Athletics One Mile Road Race championships in the under-13 to under-20 age groups. There will also be, for the first time this year, a Vitality Masters Mile open to runners aged 35 and over.

Sir Mo Farah will also be at the event to run with families in the Family Waves, with people getting the chance to #RunWithMo

The programme also includes family races, school races and The Olympians Mile which brings together athletes who have competed for Great Britain in any sport in an Olympic Games.

Elite men’s field

Jake Wightman (Edinburgh AC)
Charlie Grice (Brighton Phoenix)
Chris O’Hare (Edinburgh AC)
Tom Marshall (Cardiff AC)
Ieuan Thomas (Cardiff AC)
Steve Mitchell (Bristol West)
Nick Goolab (Belgrave Harriers)
Michael Wilsmore (Bristol)
Rowan Axe (Cardiff AC)
Tom Hook (City of Norwich AC)
Shaun Wyllie (Bracknell AC)
Robbie Fitzgibbon (Brighton Phoenix)
Zak Seddon (Bracknell AC)
Phil Sesemann (Blackheath & Bromley AC)
John Ashcroft (Liverpool Harriers)
Sean Molloy (Tonbridge AC)
Jack Hallas (Birchfield Harriers)
Rob Umeokafor (Birchfield Harriers)
Jonathan Davies (Reading AC)
Jake Heyward (Cardiff AC)
Elliot Giles (Birchfield Harriers)
Will Fuller (Blackheath & Bromley AC)
Jamie Webb (Liverpool Harriers)
Dale Clutterbuck (Newham & Essex Beagles)
Harvey Dixon (Aldershot Farnham & District AC)
Anthony Wightman (Shaftesbury Barnet Harriers)
Tom Horton (Hallamshire Harriers)

Elite women’s field

Jade Williams (Amman Valley)
Charlotte Taylor Green (Bristol & West)
Jenna Hill (Sale Harriers)
Sarah McDonald (Birchfield Harriers)
Rosie Clarke (Epsom & Ewell)
Amy Griffiths (Aldershot & Farnham District AC)
Harrier Knowles-Jones (Warrington AC)
Jess Judd (Chelmsford AC)
Hannah England (Oxford City)
Lily Coward (Invicta)
Sophie Connor (Shaftesbury Barnet)
Tamara Armoush (Birchfield Harriers)
Revee Walcott-Nolan (Luton)
Hannah Viner (Highgate)
Sarah Astin (City of Norwich)
Melissa Courtney (Poole AC)
Georgie Hartigan (Birchfield Harriers)
Holly Archer (Cambridge & Coleridge)
Claire Tarplee (Solihull)
Beth Kidger (Brighton Phoenix)

The post Britain’s best to commemorate Bannister at Vitality Westminster Mile appeared first on Fast Running.

In a race delayed because of a technical fault, Courtney took more than two seconds off her best as she ran 4:03.44 behind the dominant pre-race favourite Caster Semenya and silver medallist Beatrice Chepkoech.

Semenya, who is an even surer bet for 800m gold later in the week, ran a Games record of 4:00.71 to erase the 34-year-old South African record held by Zola Budd.

She passed long-time leader Chepkoech in the back straight of the final lap. The Kenyan hung on to beat the fast-finishing Courtney with 4:03.09.

In the home straight, Courtney passed Linden Hall, the Australian with the home support, to have the race of her life.

“I’m in complete shock, I can’t believe I ran that fast. I can’t believe it,” said the delighted 24-year-old. “I felt strong in the last 100m, the crowd were going crazy, and I’d tried to pretend the crowd were cheering for me as I came past the Aussie.

“I’ve got so many family and fans out here, it’s my first big final, and it went so well. The Wales team is so close, it’s been really special.

“In 2015 I was diagnosed with a metabolic condition which I’ve had to overcome in the last two years. My coach and family have helped me through this, and having been inspired by being there watching at Glasgow, I knew I had to be here on the Gold Coast.”

Scotland’s Eilish McColgan was also closing quickly but had to be content with sixth in 4:04.30 behind Georgia Griffith’s PB of 4:04.17.

Photo: Bobby Gavin/scottishathletics

Another Scot, Steph Twell, the 2010 bronze medallist, was seventh in 4:05.56, one place ahead of England’s Sarah McDonald, who ran 4:05.77.

England’s Katie Snowden was 11th in 4:06.55, while Northern Ireland’s Ciara Mageean (4:07.41) outran England’s Jessica Judd (4:08.82) at the rear of the field.

Snowden commented on her race afterwards: “I’m a bit disappointed if I’m honest. Although I was only a fastest loser in the heat, I actually felt quite good in it.

“But I just couldn’t go with that pace today and it went out from the gun. But Melissa (Courtney) is someone I train with and she got a bronze medal, so I’m absolutely over the moon for her, she really deserves it.

“It’s great to be mixing with these girls. It’s my first proper champs at senior level and it’s so promising to have a training partner with a bronze medal. I just need to go back now and keep working to get in good shape for the season.”

Northern Ireland’s Mageean was satisfied with her efforts, saying: “I went for it. I’ve had a few races where I’ve trailed at the back and walked away extremely disappointed in my performance.

“My aim is to go out every time I wear a Northern Irish vest and give it my all on the track. I laid it all out there.”

Elsewhere on day three of athletics

England’s Andrew Pozzi, bidding to add another medal to his gold from the World Indoor Championships this spring, finished a disappointed seventh in his 110m hurdles final.

Starting out as one of the favourites, he hit the first hurdle, recovered to stay in contention but then struggled technically in the second half, clocking 13.53 behind winner Ronald Levy of Jamaica (13.19).

Jamaica made it a one-two through Hansle Parchment, who ran 13.22, while Australia’s Nicholas Hough won bronze in a PB of 13.38.

The home nations athletes in the women’s 400m also suffered disappointment, failing to progress through the semi-finals. Scotland’s Zoey Clark, England’s Anyika Onuoura and England’s Emily Diamond took fourth places in each of the semi-finals with only two from each guaranteed to qualify.

Diamond was the quickest, as her 52.02 in the final heat was the fastest non-qualifying time. Clark ran 52.06, only marginally quicker than her sixth-place time at the World Indoors this spring, and Onuora ran 52.73.

With 51.08, Jamaica’s Anastasia Le Roy was fastest overall to progress to what could be an open final.

No home nations athletes were in action in the men’s 400m final as Botswana’s Isaac Makwala justified his tag as favourite with a dominant victory in 44.35.

Powering away down the home straight, he was followed by team-mate Baboloki Thebe, who ran 45.09, and bronze medallist Javon Francis of Jamaica, who was timed at 45.11.

At a busy morning session in the Carrara Stadium, Kyle Langford and Jake Wightman booked their spots in the men’s 800m final, with Dina Asher-Smith and Leon Reid among the athletes to advance to the 200m semi-finals.  Highlights and a round-up can be found here.

The post Melissa Courtney runs race of her life to win 1500m bronze appeared first on Fast Running.