In her own words, Weightman reflects on her time in Leeds and shares interesting insights into life as an independent athlete.

In 2010 I moved to Leeds to study sport and exercise science at Leeds Beckett University. As a young 20-year-old, I was excited to move away from home and eager to get my head down into some hard training (and study…) in a new environment.

When deciding where to attend university, my coach, Steve Cram, advised me to go somewhere where I could build a strong team around me which would enable me to create an environment where I did not have to worry about funding and the ‘system’ looking after me.

This was some of the best advice he had ever given me and he probably didn’t realise at the time just how important it would turn out to be.

So here I am, still in Leeds, over seven years later and loving the decision I made.

At the time, Steve and I had only been working together a year, but despite this short period together we had a successful 2010 season where I finished sixth at the World Junior Championships. From that point, I knew I wanted to keep working with him.

I have always been an independent athlete even from a young age. I don’t need Steve to be at every session or tell me what to do daily. I think this was important when we started the coach-athlete relationship, as I was prepared to be independent from the off.

Also, with his busy schedule as an athletics sports commentator it makes it impossible for him to be there 24/7 – but at least he gets to watch my races whilst in the commentator’s booth.

So why Leeds?

My decision to move to Leeds was down to multiple factors. I was interested in the course, but I guess I could have done that at any university.

Another big factor was Mick Hill (former Olympic javelin thrower, and most recently known as Jess Ennis’s javelin coach) was head of athletics at Leeds Beckett University at the time.

He encouraged me to come down and look around, and I guess as a former athlete I could relate to him as he understood what I was looking for. For me, Leeds seemed to have everything I needed; a great city (good food/shopping), good universities, beautiful countryside and running trails (a runner’s dream), close enough for Steve to visit and a track right on campus.

I think Leeds is a bit of hidden gem for endurance training, the Brownlee’s have created a triathlon hub, it’s the UK race walking centre and endurance running is developing year on year. Athletes often tend to head to the universities with high-performance centres which is fine if that decision is going to benefit you and not someone else.

It’s easy to be attracted to the ‘bright lights’ but a big part of athletics is being happy within yourself and happy with your set-up. Leeds is a sporty city where you’re constantly surrounded by world-class athletes from a range of sports.

Building a team

Competitive sport has developed significantly over the years, and this is often reflected in the teams that support athletes.

Knowing this, the next step was to build a multidisciplinary team around me and luckily there are several people on my doorstep who all chip in.

Andy Henderson, Leeds coach – Plays a critical role and he oversees all my training, that I discussed in my strength and conditioning article here.
Alison Rose, physio – I have seen Alison weekly since I have been in Leeds. I have had several complex issues over the years and without her, I wouldn’t have achieved all that I have.
Ian Mitchell, massage therapist and runner – Ian has taught me every route I know!
Dane Mitchell, strength and conditioning – Leads my gym-based program. More about the work I do with Dane can be found here.
Louise Sutton, nutritionist – Louise has provided support and advice over the years to aid my development and training. In addition, she has got me involved in educating other younger athletes working alongside her.
Andrew Manely, psychologist – I have been working with Andrew for a year now but I have known him since I first came to Leeds. He was a lecturer on several of my university modules.

When I decided I wanted some psychology support he was a natural choice and a brilliant addition to my team.

The squad

A runner’s set up isn’t complete without their training partners. During my time in Leeds, a great group of female athletes has developed. Having this group around me really does help keep training fun, and keeping the enjoyment is key to pushing myself day in and day out.

One of my favourite training days of the week is Sunday, where we go for a long run, explore new routes and then end up in a café having lunch, drinking tea and eating cake!

Furthermore, there are also several lads in Andy’s group who I chase around the track and definitely help push me during the road sessions. However, whether they enjoy being chased down is another matter!

Funding

If you know anything about Olympic sport and funding, then you know that lottery funding for athletes is a complicated, political and sensitive subject.

Currently, I am not lottery funded which is a complex matter! However, lottery funding doesn’t define you as an athlete and when I was removed from funding in 2016 I carried on like normal.

Fortunately, I turned professional in 2010 when I singed with Nike, and I am incredibly lucky to have their support and belief in me which still allows me to dedicate all of my time to running. This combined with the fact that my team is based outside the ‘system’ allows me to focus on getting better as an athlete.

Also, I am also lucky to get support from the London Marathon, who play a big part in funding the British athletics endurance program, especially those who are not currently lottery funded.

They helped me attend altitude training camps in South Africa and Flagstaff which formed a big part of my preparations for the 2017 season. Thanks for reading and if you want to know more you can read all about how I train at altitude here.

Another article that you might be interested in also is the specifics of my strength and conditioning program, that can be found here.

The post Laura Weightman’s independent training environment appeared first on Fast Running.

Ethiopian star Ayana is best known for her 10,000m world record at the Rio Olympic Games in 2016. The 5-time major medalist’s time of 29:17.45 was almost 14 seconds better than the previous best that stood since 1993.

Following that memorable night in Rio, Ayana returned to major competition in London this summer (2017) for the World Championships and blew away the field to win 10,000m gold. Crossing the line in 30:16.32 she finished an astonishing 46 seconds ahead of compatriot Tirunesh Dibaba to win her third major gold medal.

Why do you run?
I love it. And God gave me the talent and he motivates me.

Can you describe how it felt to break the 10,000m world record?
It felt amazing, I was so happy! I trained so hard for it. When I crossed the finish line, I saw the time, and only then I realised I ran the world record, which made me so happy.

During the race, I was fully focused on maintaining my pace and to stay strong in my mind.

What did an average week’s training look like before Rio 2016?
Monday AM: long endurance training in forest
PM: easy jogging
Tuesday AM: medium speed endurance on the track
PM: jogging + interval forest
Wednesday AM: endurance training in forest
PM: gym training
Thursday AM: track speed
PM: easy jogging
Friday AM: endurance training forest
PM: jogging
Saturday AM: track session
PM: easy jogging
Sunday: rest or jogging

How many miles or kilometres a week do you run?
Around 150km.

You have won Olympic and world medals in both 5,000m or 10,000m, what is your favourite distance?
I like both. Maybe 10,000 a little bit more, because I like endurance.

You finished 46 seconds ahead of the field at the World Championships in London to win the 10,000m gold. How did you feel afterwards?
Very happy because I won gold. Because of the joy, you don’t feel the tiredness and the pain in your body. I felt very happy!

Do you think anyone can challenge you right now over 10,000m?
There are so many good athletes. My fellow Ethiopians are very strong, but also the Kenyan athletes. So I need to keep working hard.

What are your biggest strengths?
I work very very hard – every day. I train, eat, sleep during the day and just repeat that over and over again. I am fully focused on my running.

According to my coach, my focus and mind are very strong. Everything in my life is focused on training and competition. I have no distraction from social media or anything like that.

What areas can you still improve on?
My speed is not so good, and I am not good at tempo changes.

Who is your favourite runner, past or present?
Tirunesh Dibaba. She is a very strong athlete.

What is your favourite training session?
Long runs, in the forest.

What is your least favourite training session?
Too much speed training.

If you were not a runner, would you like to do?
To be a doctor and help people.

What do you like to do away from running?
Going to church.

What are your favourite foods and drinks?
Chicken, spaghetti and pasta, vegetables, milk, juice, Ethiopian coffee.

What is your favourite food before a race?
Pasta and vegetables.

The post Q&A: Almaz Ayana training insights appeared first on Fast Running.

The resilient Stockport star tells Fast Running how she’s built her training schedule with her coach, Dave Turnbull, including cross-training and gym work to combat injury and gain vital strength, alongside juggling it all with a job, regular physiotherapy and recovery.

Elle’s running schedule

“I run 55 to 60 miles per week, which includes two sessions, usually on a Tuesday and Friday morning,” she reveals. “The main objective is to fit the main sessions in advance of races. I find it hard to train on the track due to an Achilles problem, so we use the road and hill circuit loop at Woodbank Park in Stockport.

“Training is individualised. Reactions from a session are monitored by my coach and myself, and we make adjustments and decisions pushing forward and pulling back together. I use a heart rate monitor and a Garmin watch for tempo sessions, which are mainly done on the Middlewood Way, a 12-mile disused railway track.”

A typical week’s winter training for Elle Baker

Monday: 7 miles easy plus core routine at home
Tuesday: AM Session at Woodbank Park on the road and hill loop
PM 35 min easy spin on bike at home
Wednesday: 5-7 miles easy and 1 hour gym routine (see below for details)
Thursday: 7 miles plus 6 x 20 second strides, usually on a hill
Friday: AM Tempo session on the Middlewood Way
PM 35 min easy spin
Saturday: 7 miles easy plus 1 hour gym routine
Sunday: 11-12 miles in the hills

Elle cites an example of one of her tough tempo sessions: “I run three miles out and three back progressively, starting at 6min pace picking up to 5.30min pace, getting gradually faster at each mile marker,” she explains. “The tempo session I did two weeks before the Liverpool trials was 3×2 miles at Norman Park, picking up the pace every mile.

I had a really good session but during it, I was full of self-doubt. I have to learn from this to be more self-confident and have more self belief.”

Cross-training

Balancing running with work and injury-prevention means she uses cross-training to fit enough miles in each week: “I do two cross-training sessions on a spin bike at home in the evening,” she adds. “They’re usually about 35 minutes long and act as a recovery run.

“On top of this, every two weeks I replace a run with an hour of cross-training at Life Leisure Gym, Stockport.”

Elle’s gym routine

– Dynamic flexibility exercises to warm-up.
– Squats with bar, 50kg.
– Single leg squats, 12.5kg kettle bell.
– Core exercises including: Swiss ball, plank routine and an abs routine.
– Seated leg press for the Achilles.

Work-running balance

The New Balance-sponsored athlete works 18 hours a week in retail IT in Wilmslow, spending an additional four hours just to get there and back every week, meaning most of her training has to be squeezed in first thing in the morning.

However, now she has left the Team NB training group in Manchester, she hopes to use her first class Hons Sports Science degree to get a more permanent career in the near future.

Nutrition, physiotherapy and recovery

Somewhat surprisingly for a top athlete, she has never had any professional help with nutrition and fuelling for training and racing. The Sports Science graduate relies on the knowledge gained from her degree, alongside key supplements to aid recovery: “I use SiS (Science in Sport) protein recovery drink after my two sessions and the two gym sessions, and SiS Electrolyte for hydration.

“If I was to offer any advice on nutrition, I would personally recommend female athletes have blood tests to check iron levels.”

In addition to the SiS products, the Stockport athlete emphasises another crucial part of her recovery is a fortnightly physiotherapy session with Howard Turner at Wilmslow Physio.

“Luckily it’s just a three minute walk from work – he has a very hands on holistic approach to recovery,” she adds, an attitude it is clear the cross country specialist takes to her whole approach to running.

The post Elle Baker: finding the balance with running and cross-training appeared first on Fast Running.