One of the standout British performances this weekend is Flagstaff based Worcester AC’s Alice Wright making the podium in a PB at San Diego Half Marathon.

Alice Wright, who trains in Flagstaff under Ben Rosario for HOKA North Arizona (NAZ) Elite (alongside the likes of Kellyn Taylor and Stephanie Bruce) went into the Rock’n’Roll San Diego Half Marathon with the express intention of taking a big chunk off her PB of 73:17 set back in January at the Aramco Houston Half Marathon. She achieved that goal convincingly with a 1:11:37 for third place.

The US based Brit has impressed in 2019, already setting new bests at 5,000 (15:45.51) and 10,000m (31:56.52) on the track and 5k on the road (16:04). Next up is the Highgate Harriers Nights of the 10,000m PBs so hopefully we see some exciting from the Hoka athlete there as well.

Up in the mountains

Back in the UK but very much looking towards a larger stage, the European Mountain Running Trials took place in Keswick. A strong showing for Kewswick AC was led by Jacob Adkin who finished first in 31:03.

The young whippet Adkin was fairly closely followed by Inverclyde AC’s Andrew Douglas (31:29) and Team Salomon’s Sebastian Batchelor (31:59). 

Keep on the look out for an interview with Douglas this week, whilst Batchelor will be tapering before representing GB at the World Ultra Trail championships in Portugal next weekend. 

It was Kendal AC top of the women’s race with World and European medallist Sarah Tunstall running 36:37 – a clear lead on Hatti Archer of Hallamshire Harriers (36:56) and Ambleside and Ireland’s Sarah McCormack (37:35). A high quality field saw Norway based Rebecca Hilland in fourth, Emma Gould in fifth both potentially making the team as McCormack represents Ireland. 

The championships are uphill only and will take place in Zermatt, Switzerland in July.

On the roads

Poole Festival of Running took place under windy conditions, but a good calibre of runners resulted in faster finishes than 2018. Louise Damen of Winchester & District AC took the win in the 10k for her first outing at that distance this year, finishing in 35:59

Maintaining her second place from last year, but in a time 18 seconds faster was Cardiff’s Lucy Marland in 36:09, her third and fastest showing from a little burst of 10k racing since the end of March. Cornwall AC’s Heidi Tregenza chased her down to finish just three seconds later in 36:12.

The 5k was won by Jenny Brown of Eastbourne Rovers RC in 20:01

Impressively, having won the men’s 5k in 15:30 on Saturday Steve Galliene ran the same pace to do the double and top the podium for Bideford AAC in 31:12. Dave Long of Bournemouth AC was about 10s behind him, though the official time is TBC. Long ran a course record of 30:42 at last year’s Bournemouth 10k and has previously taken part in the Night of 10,000m PBs so there’s a good chance this is a tune-up race for him if he’s planning to take part in the Highgate event again later this year.

Third place (32:12) went to clubmate and last year’s winner Steve Way. Far from being disappointed, Way, who is running the 56 mile Comrades Ultra Marathon in South Africa next week said about the race, ‘I ran about 30s faster than last year, so it shows me I’m in a the right ballpark to go and have some fun in South Africa’. Exciting times ahead then, given that he placed third in Comrades off that 2018 performance.

The Poole Half Marathon was won by Lee Dempster of Lytchett Manor Striders in 1:15:23 with fellow strider Scott Parfitt second in 1:17:41. Calne Running Club’s Philip Daniels took third in 1:21:21

The women’s race was comfortably won by Ruby Orchard from Cornwall AC. Orchard is running strong at the moment and took 20 seconds off her Half Marathon PB, a PB that was only set on 19th May in Plymouth. Emma Jane Montiel, City of Portsmouth AC, finished nearly two minutes later in 1:26:40, herself comfortably ahead of Zoe Nicolson (1:28:25).

At the Worthing 10k there were fast times, but not quite fast enough to trouble last year’s course record of 30:31 set by James Westlake. Fin McNally (Brighton Phoenix) can be more than happy though with a 12 second PB, building on his Greater Manchester 10k last month to win in 30:39.8. He can be even more happy to have held off Worthing AC’s Jack Leitch in a thrilling finish which left Leitch, who has a faster PB, to take second place just one tenth of a second later. Andy Greenleaf of Serpentine RC came in 40 seconds later for third.

The women’s race lacked the drama of the men’s, with plenty of space between podium placers. Off the back of a 35:12 just a week ago at the Vitality 10k in London, Maisie Trafford might have been running on tired legs but that didn’t stop her bringing home the win for Arena 80 AC in 36:57. Helen Buller, Worthing AC was next in 38:33 with clubmate Suzy Rushforth following her home in 41:14

Run Bedford 10km saw Matt Bergin win by over a minute in 30:31 from Julian Florez (31:42) and Simon Birch (33:15). Bergin, a physio at Mark Buckingham’s practice in Northampton, is a member of the Bedford based JLF Racing Team. Hot on the heels of her 33:51 at Vitality 10km last week Rebecca Murray was the winning woman finishing in 34:31. Second was Birchfield Harrier Nicole Roberts in 36:23. Johanna O’Regan, who was recently named in the England Marathon team for Toronto this Autumn, finished third in 36:44.

The opening part of the The Abersoch Triple Crown (a 10k, sprint triathlon and half marathon from June-Sept) was won by Kent AC’s marathoner Russell Bentley, in what looks like comfortable time for him of 33:28. Sale Harriers’ Paul Green finished a while later in  35:25. Andrew Salt of Croft Ambery AC has returned to 10k racing after a year off and finished third in 35:46

Diane McVey may have taken the top spot in the 10k (39:26) with Jane Evans in her wake, but Catherine Connell, winner of the overall crown from last year, made a good start to her 2019 campaign, finishing third in 40:23.

The Sri Chinmoy 10k, Battersea Park, South London, always bring a good crowd and this weekend was no different. Steve Woolley was the winner in 33:08, from Daniel Steel in 34:11. Just behind Steel was Calum Nicol in 34:14.

The ladies race was a clean sweep for Fulham Running Club with Rose Penfold posting a strong 37:20, just nine seconds ahead of her club mate Jackie Skinner, who ran 37:29. Jessica Saunders completed the podium for the south west London club in 38:45.

parkrun

John Beattie and Annabel Gummow are your quickest parkrunners this weekend (June 1). Check out the full rankings here.

RELATED: 7 ways to run faster at parkrun

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

The post Alice Wright runs 71:43 at San Diego Half Marathon, Tunstall & Adkin win in Keswick – Weekend Roundup  appeared first on Fast Running.

Steve Way, whose personal best of 6:19:20 from 2014 is the quickest ever by a British athlete across 100km on the road, finished third at the Comrades Marathon in South Africa earlier this month and now turns his attention to the IAU 100km World Championships in Croatia on Saturday, September 8.

The 43-year-old completed what is regarded as one of the toughest ultra-road races in the world in a time of 5:35:26 to become the first European to secure a spot on the podium since Jonas Buud in 2013 and the first British runner to do so since Cavin Woodward in 1976.

He will be joined on the plane to Croatia by the top two from this year’s British championships, Robert Turner and Anthony Clark. The previous British champion Lee Grantham – recording a time of 6:42.25 on his way to that win – completes the line-up in the men’s squad.

Carla Molinaro also secured her place on the plane to Croatia with her performance in South Africa. Molinaro crossed the finish line as the ninth fastest woman at the Comrades Marathon, setting a personal best in her third appearance at the race.

Joining her on the women’s start line will be 2013 European bronze medallist and 2017 British 100km champion Sue Harrison and Samantha Amend who recorded the fastest ever Anglo Celtic Plate time of 7:53:57 by winning this year’s British Championships.

There have been eight British winners in the history of the event, with Ellie Greenwood being the last British athlete to win the 100km world title in 2014. Joasia Zakrzewski won bronze in the women’s event the last time the championships were held in 2016, before the race switched to a biannual event.

“We have a very good record at these championships and I am pleased to select a team of seven who have performed so well recently,” said Chair of Selectors Walter Hill. “We have seen strong displays at the British trials and the Comrades marathon, so they have all deserved their place in the squad.

“They will continue their preparations now for September’s championships, and I look forward to seeing them in action, battling for podium places both individually and as a team.”

The post Steve Way headlines British team for 100k World Championships appeared first on Fast Running.

The legendary Blaydon race in the North East of England celebrated its 37th anniversary this weekend, and the athletes didn’t let the party down with some quality times reflecting the high regard this 5.6m race is held in by the athletics community.

Newham & Essex Beagles’ John Beattie showed his class when he beat off fierce challenges for the title from Morpeth’s Carl Avery and Gateshead’s Chris Parr, winning by the fine margin of just three seconds in 26:39.

Wallsend Harriers’ Danielle Hodgkinson took a mighty scalp when she beat Stockport’s international star Elle Baker when she ran 30:47 to Baker’s 31:33.

Morpeth’s Jane Hodgson took the final podium place in 32:09, with Jarrow & Hebburn’s fast improving Georgia Campbell also impressing in 32:42.

The 36 year old men’s record of 25:16 held by ‘K Foster’ and Jill Boltz’s (nee Hunter) course best of 25:35 from 1988 are safe for another year, though!


Man vs Horse mountain race

History was very nearly made in the smallest town in the UK, Llanwrtyd Wells, after 22 gruelling miles over hills, through bogs and numerous river crossings, a man nearly beat all the horses for only the third time in its 38 year history.

As it was, the first horse to cross the line passed a crucial medical test to verify it had been ridden with sufficient care over the hugely challenging course and was declared the winner by just 25 seconds over Victoria Park Harriers’ Joe Dale, who ran a fine 2:35:12.

Dale’s club mate, Joss Polini finished just 85 seconds behind, with Ripley AC’s Matt Jackson in third in 2:48:18.

The ever talented Jo Meek, consistently excellent over every distance and terrain she contests and now a GB ultra runner, took the women’s race in 3:04:05. Chepstow’s Karie Atkins and Victoria Park Harriers’ Annie Byrne took second and third in 3:09:38 and 3:10:20 respectively.


Van’Elnor 10k trail race, Grantham

The inaugural running of this rural Lincolnshire trail race was a resounding success, as scores flocked to the picturesque setting near Grantham to tackle the challenging rocky and grassy terrain.

Leeds-based Abbey Runners made the long trip down to take part in the race as part of their annual club trip, and fittingly Ross Armstrong from the club took the top honours when he won in 38:24, a clear victory over Newark’s Lewis Hopkinsons’s 39:47 and Armstrong’s club mate Trevor Wilks’ 40:30.

Nene Valley Harriers’ Ruth Jones enjoyed a close battle for much of the race with Abbey Runners’ Alex Kilcoyne, eventually posting times of 43:58 and 45:33 respectively, while Lisa Hobson posted a 48:26 result for third.

Comrades Marathon (56 miles)

Ultrarunning legend Steve Way ran one of his best ever performances when he clawed his way into the top three at the famous Comrades ‘marathon’ in South Africa, taking a very well earned third place in the Durban 56 mile ultra.

It is the highest placed finish by a British man since Mick Orton in 1972.

Photo: Comrades Marathon

The notoriously mentally and physically gruelling race is the oldest ultra-marathon in the world takes runners between Durban and Pietermaritzburg, attracting 20,000 competitors every year.

Way finished 9th in his previous outing last year in 5:49:38, but this year he bettered it significantly with a superb 5:35:27, albeit on the ‘down’ course between Pietermaritzburg and Durban (last year’s event being held on the ‘up’ route).

Clapham Chasers’ Carla Molinaro ran a fine 6:50:31 to finish an impressive 9th woman, averaging 4:34/km over the extremely testing terrain. Her 2018 time represented an incredible improvement over her previous best on the ‘down’ course, having completed the event in 7:23:06 two years ago.

Great Women’s 10k, Glasgow

Great Britain’s 10k specialist Gemma Steel took an easy win here in 34:09 in what was essentially a time trial for the bubbly Charnwood AC athlete.

Her victory gave her more than a two minute margin over her nearest rival, Glasgow University’s Annabel Simpson, who herself ran a solo 36:23 ahead of Calderglen’s Julie Beveridge’s 40:37.


Melton Mowbray Half Marathon

Stilton Striders’ Natalie Teece was a class apart in the women’s race when she finished first female and fourth overall in 88:56, more than 13 minutes clear of second place. The course took competitors along undulating and often challenging hills in the Leicestershire countryside, so Jess Daws’ 1:42:31 and third placed Nicola Wade’s 1:43:52 still represented strong runs on a hot June day.

Teece’s club mate Jason Barton was first across the line overall in 79:21, more than five minutes ahead of Dave Stevens’ 84:40, who also enjoyed a comfortable near-three window over his nearest rival, Grantham RC’s V50 Tony Johnson, who ran 87:32 for third.
Potters Arf half marathon

Cardiff AC’s Matt Clowes had already bounced back from his London marathon disappointment with convincing wins in the three road races he’d contested before he toed the line at the Potters Arf event, and he cemented his status as one of the UK’s quickest when he took the win in a new course record of 66:53.

Congratulations Matt Clowes as he wins men’s #PottersArf and smashes course record pic.twitter.com/P1wcx6XJUa

— Mike Baggaley (@MBaggers37) June 10, 2018

He didn’t have it easy early on in the race, though, when he had Blackburn’s Ben Fish, who features on Fast Running as part of the Fast 10: class of 2018, to contend with. However, Fish fell away to finish in 69:18, with Newcastle AC’s Felix McGrath taking third in 71:34.

Wilmslow’s V40 Diane Mcvey was a clear winner of the women’s race in 84:12, well ahead of Derby’s Rachel Naylor (90:48) and Newcastle AC’s Michelle Buckle (91:08).


Hull 10k

The winner of the women’s race was Katie Clark, a name perhaps not familiar to many runners nowadays but the Hull athlete has a classy 33:36 10,000m PB from her American collegiate days and her victory here in her home city in 37:20 hopefully signals a return to competition for the talented 27 year-old, who last competed in 2014.

Stockport’s Jenny Knass and Sophie Lee took the second and third places in 38:46 and 38:58.

Sleaford’s Alan Oliver took the top spoils in the men’s race at this popular North Eastern event in 33:53, ahead of Scunthorpe’s Matt Smith’s 34:00 and East Hull’s Alec Gibson’s 34:12 in what was a fairly tightly fought contest for the prize positions.

Welsh Castles Relay

Sale Harriers and Les Croupiers RC took the honours at the Welsh Castles Relay over the weekend. The famous event takes place over 20 stages, starting in Caernarfon on Saturday morning and winding its way South, with a rest stop on Saturday evening in Newtown.

The race then restarts early on Sunday morning, culminating 10 stages later in the shadow of Cardiff Castle late on Sunday afternoon.

A record 67 teams took part in the 36th edition with overall male and female titles at stake along with master honours and a business house category to be decided.

The race awards prizes for ‘King of the mountains’ stages as the race passes through both the Snowdonia and Brecon Beacons National Parks. A special ‘Jeff Wood’ award is made in the memory of the founder member and stalwart of Les Croupiers RC who collapsed and died at the event in 1998. Parc Bryn Bach’s Lee A’herne was the recipient this year as the first master 50 on the chosen stage.

Manchester club Sale Harriers dominated in the men’s race, retaining their overall title with relative ease and a winning margin of 51 minutes. Host club Les Croupiers RC was second ahead of local rivals Pontypridd Roadents, a further six minutes back.

“It’s an amazing weekend and everybody wants to be involved,” said Sale Harriers’ Team Manager Chris Donnelly. “We won it last year and we’ve won it again. 20 stages is a long way and we’re delighted to have the title for another year.”

The women’s race was a far closer contest but it was the 2017 champions, Les Croupiers that again came out on top. Serpentine last won the event in 2015 and were second this time.

Sale Harriers had led at the end of the first day but settled for third as the race reached the Welsh Capital.

“It means so much to win this for the third year in a row,” said Les Croupiers Team Captain Ainye Kenny commented. “The team did really well particularly in these really hot conditions.

“We had a massive lead to make up after the first day so it just goes to show that you should never give up.”

The post Legendary Blaydon race and Steve Way bags Comrades third spot – weekend round-up appeared first on Fast Running.

On Saturday (April 7), Tom Lancashire and Becky Rigby won the second Podium 5k road race of the year, with Lancashire setting a course. A race report can be found here.

The Greater Manchester Marathon kicked off the major spring marathons in the UK on Sunday, with Kenyan runner Shadrack Tanui and City of Norwich AC’s Dani Nimmock crowned the 2018 champions, you can read all about it here.

Elsewhere this weekend, Ultra-running machine Steve Way was a dominant winner of at the Bournemouth Bay Run half marathon, winning his hometown event in 70:31.

Way, who won the 50km race at the Anglo Celtic Plate International last week, beat off his nearest opponent by nearly two minutes, while Charnwood’s Katie Synge won the women’s race by a similar margin in 82:23.

Kent’s John Gilbert took advantage of racing on home soil when he took the top prize at the Paddock Wood half marathon in a classy 65:18, a PB as a V35 is not to be sniffed at!

Well done to John Gilbert of @Kent__AC #winner #PaddockWoodHalfMarathon pic.twitter.com/zXCOvl0pyY

— maths123 (@gsimmons80) April 8, 2018

High-class results were the order of the day in the women’s race too, with Tonbridge’s Lucy Reid slicing a huge margin off her previous best with a 76:19 clocking to take the win.

Ali Herbert was in impressive form when she won the women’s race at the Warwick half marathon in 78:14, taking the fourth overall spot along the way, less than four minutes behind the men’s winner Dominic James’s 74:19.

Saltaire Striders’ Tim Baldwin took the top honours at the Fleetwood 10k in a 35:17 PB, while Vegan Runners’ Jo Armitage won the women’s competition in 41:10.

Will Mycroft and Nicola Squires won Sheffield half marathon titles. Enfield & Haringey’s Mycroft won the men’s race in 71:12 while Hallamshire’s Squires took the women’s title in 79:21.

Clonliffe Harriers and Aldershot, Farnham & District’s Stephen Scullion was in superb form this weekend in Northern Ireland with two wins in two days.

Scullion first won the Omagh half marathon in 67:01 on Saturday, before running a top class 30:29 to take first place in the TQ10k in Belfast the next day.

Omagh HM – 67.01 – win, feel awful, decide not to Race Titanic 10k. 3pints cider, Man UTD Vs Man City, special fried rice, curry, salted chilly chicken – ice bath, epsom bath, sleep, 8.30 am.. I'm racing Titanic 10k – 30.31 – win – feel awesome. Cant ever understand running.

— Stephen Scullion (@Scullionxc) April 8, 2018

Top veteran Ann Marie McGlynn of Thames Valley and Letterkenny stormed to a PB of 74:28 to take the women’s race in Omagh, nearly seven minutes clear of the second lady and a best by just shy of three minutes.

At the Bromley 10k Ryan Prout had a 10-second win over James Connor’s crossing the line in 32:06, while Liz Davies won the women’s crown in 35:56.

Fell runner and mountain endurance athlete, Ilfracombe’s Mary Menon, was in winning form once again, this time taking the women’s crown at the Taunton marathon in 2:51:21, just 20 seconds shy of her PB from last year’s London marathon.

Bournemouth’s Toby Chapman won the men’s race in 2:41:13.

Rotherham Harriers’ men won the Yorkshire road relay championships, while Wakefield Harriers were victorious in the women’s event.

Elliott Smales, Jonathan Johnson, Dan Kestrel and Arron Larkin made up the gold medal winning Rotherham team, while Wakefield’s India Elliott, Lucy Robinson, Jenny Buck and Charlene Thomas were convincing winners, with Charlene, Lucy and Jenny posting the three fastest times of the day.

International marathons

Kenya’s Paul Lonyangata and Betsy Saina took the top spots in at the Paris marathon in world-class times. Lonyangata’s 2:06:25 represented his second victory in a row in the French capital, while Saina’s 2:22:25 was a fine debut.

Tavistock’s Adam Holland was first Brit home in 2:35:04, with Newmarket’s Daisy Glover recording a superb 2:52:17 clocking on her first run over the distance.

Visiline Jepkesho (2:23:47) and Kenneth Kipkemoi (2:05:44) were in winning form at the Rotterdam marathon, making it another Kenyan clean sweep.

At the Berlin half marathon, Kenya’s newcomer Erick Kiptanui clocked a sensational course record of 58:42, equalling the fastest time in the world this year and the fifth fastest time ever over the distance.

Ethiopia’s Melat Kejeta won the women’s race in sunny but windy conditions with 69:04.

Benard Kimeli in 59:47 and Joan Melly in 65:04, who was well within world record pace for much of the race, won the Prague half marathon on Saturday.

Cambridge & Coleridge’s Joe Turner was the first British runner home in 73:18 while Tyne Bridge Harriers’ Louise Lennox’s 98:18 was the first lady from the UK.

The post Competitive road running across the UK this weekend appeared first on Fast Running.

The 24th edition of the annual 100km International also incorporated the British Championships for the distance and an open event over 100km and over 50km.

Steve Way was the first finisher home in the 50km race achieving his target sub 3 hour time with a 2.58.03 clocking.

Way was delighted with his performance which forms part of his preparation for the Comrades Marathon in South Africa this June.

England’s Anthony Clark led the field through the halfway point in the main race with a time of 3.26.17. Rob Turner of Scotland followed just two seconds behind.

The last several kilometres saw a battle between the two athletes with Turner taking the lead with around four of the 32 laps left to run.

Turner’s winning time of 7:00:30 was a huge lifetime best for the 45-year-old who took the Scottish 100km title in 2016 and won the Gloucester Marathon in January.

Clark came home just seven seconds later followed by Michael Stocks of England who made his debut over the distance with a time of 7:16:54.

Turner spoke following his victory: “It’s been a fantastic event and even better to win it obviously. It’s one of the better 100km courses that I’ve run. I’m delighted to win the national championships.”

In the women’s race, English athlete Sam Amend smashed the championship record with a time of 7:53:57.

The Belgrave Harrier had previously finished seventh at the IAU World 50km Championships at Doha in 2016 and was delighted to better the previous mark of 8:00:37 set by Wales’ Emily Gelder in 2011.

Amend’s English teammate Sophie Carter, was next home in 8:29:42 with the host nation taking the third individual spot with Jayne Angilley clocking 9:27:00.

The women’s winner commented on her performance saying: “It meant a lot to me, I haven’t really taken it in yet. I had glandular fever last year and was unable to finish so I didn’t know what t expect.

“A young lady told me that I was well within the Championship Record and I thought that’s what I will concentrate on. To run 7:53 wasn’t too shabby.”

Scotland took a narrowly fought team title ahead of 20167 champions England.

In the women’s race England retained their team title from 12 months ago.

100km Men



1) Rob Turner, Scotland – 7:00:30
2) Anthony Clark, England – 7:00:37
3) Michael Stocks, England – 7:16:54

100km Women

1) Sam Amend, England – 7:53:57
2) Sophie Carter, England – 8:29:42
3) Jayne Angilley, Wales – 9:27:00



50km

1) Steve Way, Bournemouth – 2:58:03
2) Nick Lewis, 4:20:53
3) Sandra Barry-Bowers, Winchester – 4:34:08

The post Rob Turner and Samantha Amend win 100km Anglo Celtic Plate International appeared first on Fast Running.

Plenty of runners enjoy time on a treadmill, while others only give in after exhausting all possibilities of getting outside.

Boredom is quite usually high up on the list of reasons for avoiding the treadmill, but sometimes you don’t have a choice and have to give in.

Two runners, who would prefer to be outside, but now see positives – for quite different reasons – of running on a treadmill are Steve Way and Robbie Britton. Approaching the subject from different perspectives, the pair’s advice is both useful and practical and will help ensure you make the most of your time indoors.

Way previously spoke to Fast Running and discussed how getting older as a runner has meant some changes to how he trains. One thing the 43-year-old highlighted was that running on a treadmill has helped his body withstand the high mileage he needs to do to maintain his fitness.

“The treadmill is my secret weapon,” said the 2:15 marathoner. “My body can just take a whole lot more running on the bouncy surface.”

So how does Way run high mileage on a treadmill without getting bored?

“For the easy running I can just put Netflix on and watch anything,” he says. “I’ve finished Star Trek: Next Generation for about the sixth or seventh time just now. The Big Bang Theory might be next. Just easy watch stuff.

“It has to be something you’ve seen before. Basically just something you don’t need to focus on and can have as background noise as you drift in and out of treadmill consciousness.”

From that advice then, avoid any tv shows like 12 Monkeys, with its constant jumps in time and plot twists. Go for something like Family Guy and it will keep you ticking over for miles and miles.

Technology has also advanced in recent years to help treadmill running become a bit less of a chore and more fun.

The latest development has come from Zwift, the company that has already revolutionised indoor cycling. Zwift’s platform has connected half a million cyclists worldwide to socialise, train and race up fictional mountains and now the company aims to replicate its success in the running world.

Zwift Run launched in 2018 and Way, an early adopter of the tech, speaks positively about the platform for those easy miles.

“As a former gamer it’s a great mix of my two favourite things – computer games and running,” he says. “It’s brilliant for the social runs and easy stuff. I think it’s a great addition to treadmill running.”

For tougher sessions Way likes to keep it simple and the motivation to getting the job done all he needs.

“For them, the focus on the session is enough,” he explains. “If I need any motivation, its some tunes and putting in really hard work. There is nothing better than falling off the back of the treadmill exhausted.”

Although it’s not advisable to literally fall off the back, without a crash mat, the feeling Way describes is a beautiful one. When you have a set pace to hit in training, the treadmill can make sure you don’t start off to fast and ensures you know just how hard to work to achieve your goals when flagging.

The Bournemouth AC athlete still turns up on their legendary Wednesday marathon sessions, you can’t eliminate road running altogether but it’s certainly a way to support any high mileage running.

“I see them as free miles”, he says. “It’s still cross training for road running, but it’s as close as you can get as they just don’t have the impact the road has on my legs.”

What does Britton say?

The British 24hr and aspiring mountain ultra runner spends a huge part of winter in Chamonix, where his outdoor running options are pretty limited due to the snow and ice.

“I love taking advantage of the winter to get out on cross country skis or go ski-mountaineering, but it’s good to get some running in periodically,” says Britton. “Treadmill running can be great if it’s icy outside or I see over a metre of snow out of the window.

“You might be able to do a fun, yet still rewarding ‘run’ in the snow, but the style is very different to what I’ll be racing in the summer.”

While Way can get through running a lot of mileage on a treadmill with Netflix and other distractions, Britton can’t.

“Mentally I can’t stand easy runs on a treadmill, even with the power of Netflix, but I haven’t tried Zwift yet, so might be an option to try,” he says. “For me though I do enjoy harder sessions on the treadmill.

“Say you set yourself 6 x 3 minutes or 3 x 10 minutes, it’s naturally broken down for you. You just have to focus on getting through that interval and then you can enjoy the rest. Sometimes I’ll jump off and leave the belt running, other times I’ll slow it down for active recovery.”

Replicating a course on a treadmill

Specificity is also something that a treadmill can bring. If you’re training for a race with hills, like Boston marathon or Comrades ultra marathon in South Africa, then you can match the gradient and race day speed in your training exactly.

“They say you need to add 1% just to make it equivalent to running outside, but you can go much further than that if you know what hills you’ll be racing” states Britton.

For Way, he takes the replication of racing conditions on a treadmill to another level. The 56 mile Comrades alternates direction each year can mean it can an uphill or a downhill year. Both require different types of training and have a few main hills that can be testing.

“In 2017, it was an up year and I replicated the five main hills on a treadmill program exactly over a 24-mile session,” the ninth-place finisher that year explains. “I even had the conservatory all locked up on a sunny day to make it more akin to May in South Africa.

“Polly Shortts [a famous Comrades hill] actually felt harder on the treadmill. This year it’s net downhill so I’ve got a treadmill [Nordictrack 2450] which allows you to run downhill too. It’s mainly easy downhill work I’m doing, just conditioning the legs for the hard downhill miles come May.

“Runners like Haile Gebrselassie and Alberto Salazar did a lot of training on treadmills as their careers went one. I think I read somewhere that Alberto did 90% of his Comrades training on a treadmill and he won the race.”

So don’t be afraid to get on the treadmill or see it as a punishment. It can be a solid substitute for road running and even add elements that you can’t find outside.

The post How can you make treadmill running less boring? appeared first on Fast Running.

What is it about 100 miles that makes runners so enamoured? Just a nice round number, the first one so big it needs three digits to make it happen. 161 kilometres doesn’t have the same ring, even if the number is bigger.

Yet, you may be surprised to hear, not all 100-mile weeks were created equally. For those just churning out 14.285 miles a day, wash, rinse, repeat, this may come as a shock. It’s not just about the number.

Whilst there is going to be benefits to high mileage on its own, it’s not the ultimate answer. It might not even be the magic 100 number either, mileage is a very individualised thing.

The amount you run in a peak week, whatever it tops out as, should be your own progression. If a runner just looks at what his hero is doing on Strava and copies then it’s a recipe for disaster. Especially if that hero is Steve Way, or 120 mile a week man, Aaron Scott.

Progression is key

Progression is key to many aspects of mileage. Week on week, month on month, year on year it should be something you consider.

Jumping straight into high mileage will cause injuries – fact. Rest is key too, on all scales. We can’t just keep progressing constantly, downtime is part of the equation for growth.

In a previous interview “aerobic monster” Way discussed how individualised progression is, even for himself at different ages. Younger Steve could jump up the mileage over a couple of weeks, but now it takes a couple of months or more.

So what does a hypothetical 100m mile week look like if it’s not a 14.285 mile run each day?

First, you have doubles and singles. Singles are what is mentioned above, one run a day. Iconic American collegiate book ‘Running with the Buffaloes’, a story of a US college cross country team’s season was the first time I heard the term.

Running big mileage on singles is done, but generally not equal numbers each day. You might have some shorter or rest days to allow the body time to recover.

Doubles, running twice a day, makes everything seem a little more manageable. Not only is it less long runs, but it’s also more recovery time between those miles. Generally, someone running 100 miles a week is running doubles on most days.

If you’re working 9-5 then this could be to and from work or even with a lunchtime run. If your boss is sensible enough they’ll know that a little extra time to fit in a midday day bout of exercise will make you more productive for the time you’re sat in your chair. That’s just science.

So it’s just doubles or singles?

It is important to note that this is oversimplifying the situation as we’re not discussing intensity. Stephen Seiler has done some excellent research into the training patterns of elite and non-elite athletes. It’s where the 80-20 figures for easy and harder running have come from.

RELATED: How easy should your easy runs be?

The first step to consider is that not all miles are created equal. Whilst it may be great to look at Allie Kieffer or Aaron Scott’s training, they are not running miles as you run miles. For a start, their miles may be flatter, easier road miles compared to someone running hilly or trail miles.

It’s also time on feet you need to consider. Steve Way running 100 miles a week takes him 10-12 hours. Joe Bloggs, a 4:12 marathoner copying Steve Way, runs those same miles in 18-20 hours and works even harder to do so.

Should you be training twice as long, harder and with less rest than an elite runner?

Time is a much more effective way to look at your training, especially if you’re comparing it to someone else’s.

So what might a hypothetical 100-mile week look like? Well as a 24hr runner you might expect me to have to run even more than the mystical 100 miles – but that’s not the case.

Over the course of my running career, I’ve probably only run 10-12 100-mile weeks (not including race weeks). These were all peak weeks in a training block, not all at once.

The week

Monday – AM – Rest PM – Easy 45-60 minutes (8 miles)

Tuesday – AM – Easy 45-60 minutes (8 miles) PM – Tempo (60-75 min inc. some controlled faster running – 10-11miles)

Wednesday – AM – Easy 90 minutes (12 miles) PM – Easy 30-45 minutes (5 miles)

Thursday – AM – 60-75 minutes easy (10 miles) PM (Interval or hill work – 8-10 miles)

Friday – Rest or Easy 30-45 minutes (0-5 miles)

Saturday – Race to threshold session (8-10 miles for session) PM – Easy 45-60 minutes (8 miles)

Sunday – Long run 2-3 hours on trails (15-20 miles) PM – Easy 45-60 minutes (8 miles)

Now that doesn’t sound like a massive week, only one long run and not that big for an ultra runner at all. The aim is consistency and making sure that the week is sustainable, not destructive.

Adding up the minimum listed for each, including taking Friday as a rest day, that’s 100 miles.

Is that what you expected the week to look like? Who was expecting more long runs? Less easy running?

74 of those miles are solely within easy sessions. The harder sessions still contain a large amount of easy running too, warming up, cooling down. It fits within the 80/20 rules but actually has a fair amount of intensity in there.

Remember this is a peak week, surrounded by smaller weeks and often followed by recovery. It’s all relative too, having taken years to build up the peak mileage, gradually increasing once you know your body can handle it. It’s a tiny snapshot example.

Another option is to reduce the number of higher intensity sessions too. Way and his Bournemouth AC cohort do a bigger rep session on a Wednesday night. Lots of marathon paced work, but the only higher intensity workout in the middle of a sea of easy running.

So what’s the point of this article?

It’s certainly not to tell you all that you need to run 100 miles a week. You don’t.

There are plenty of examples of runners going super quick on less mileage than the magic 100. There will be examples in your local club, but online it’s often the ones boasting that shout loudest. Everyone shouts when they’re doing the high mileage, but they stay quieter when they are injured or exhausted.

The point of the article was just to show how it could be done. Rather than massive 30-40 miles days or 5 x 20-mile efforts that leave you broken after a few weeks.

Distance running is a long game. There are no shortcuts (legal ones). Consistency is the way to being the best runner you can be and that should always be at the forefront of your mind.

Ask yourself these questions: Why? How? Can I recover?

UKAD’s approach to supplements works well for 100-mile weeks as well; Assess the need, assess the consequences.

Now go for that easy run.

The post The ‘mystical’ 100 mile week appeared first on Fast Running.

Like many, Way started running to get fit, taking it up seriously in 2007 to lose weight and to improve his health. But once he started there was no stopping him, and after three sub 2:20 marathons in London, he went on to clock 2:16:27 in 2014 and achieved the Commonwealth Games standard.

Later that year, at the age of 40, Way represented England on the streets of Glasgow and finished a fantastic 10th running a British veteran record 2:15:16.

Funny enough the London Marathon or the eventual Commonwealth Games were not his main goals in 2014. All of his training has been geared toward breaking the British 100km road record in May – and only committed to London a matter of days beforehand.

Now four years later, Fast Running decided to speak to Way to find out how the last few years have been? Is he still enjoying his running, training and even the popular fame?

“Maybe I’m paying the price for the high mileage from back then [2010-1014],” says the 43-year-old. “These days there needs to be a whole lot more patience with training.

“I used to be able to jump up to 150 miles a week in less than a month. Now it takes months to get up to my new peak of around 120 miles.”

“The returns are diminishing too. In those couple of weeks, I’d be back in sub 70 [minute half marathon] shape in no time. Now I can still get to that level but it takes two to three months of consistent work, building up.”

More effort for smaller gains

The effect of ageing on speed and recovery is something many will be able to relate to.

Whether you’re a 5-10k runner or a marathoner, when you have to start working that bit harder and show patience for smaller goals, it can be tough.

“I’m an aerobic monster,” Way proclaims. “My top end speed, which was never fantastic, is dropping, but my aerobic ability is still strong.

“My ultra running pace – 6-minute miling – I still feel like I can do all day if I get into shape.

“But the idea that I ran 5:09 per mile for an entire 26.2 miles does feel a bit distant these days. It would be great to get back into 2:19 shape before Comrades though.”

Comrades Marathon being the biggest and most competitive ultra marathon in the world.

“To be a 2:15 runner it seems strange to be chasing my fourth 2:19 result, but the goal posts have changed,” he says. “If it wasn’t for Comrades I wouldn’t be able to put in the mileage or do the hard training.”

The Comrades Marathon is an 89km road race from Pietermaritzburg to Durban in South Africa. It changes direction every year, making it either a net down or uphill race. 2018 is a down run.

“You have to be faster on the down runs. For the up run I can rely more on my strength, speed and mental toughness, but the down run you just have to be faster to get in the top 10,” says the ninth-place finisher in 2017. “Putting my eggs all into one or two baskets over the year is something that has been key in remaining competitive as I’ve got older.

“There’s still a huge competitive hunger, it just needs to be fed in the right way.”

In 2018 this means the Comrades and, hopefully, the World 100k Champs for the British athlete.

“Top ten on a down year would feel like a success for Comrades and,” Way hesitates “the podium would be great for the World 100k champs.”

In years past, having started the world 100k champs as an outright favourite and 50km world champion, it hasn’t been a great arena for Way.

“Both times I’ve either got injured or ended up spending far too much time in a porta-potty,” he says. “It would great to do myself justice on the World stage. A podium would definitely make me content.”

Secret weapon in training

So how is the Bournemouth AC runner aiming to get into peak shape now the body is a little less willing?

“The treadmill is my secret weapon. A lot of my early mileage is done inside on a treadmill at home’” he explains. “My body just seems to cope a lot better with the bouncy mileage.

“Some people pick up different injuries on the treadmill, but it suits me. It takes time to build the confidence up for lots of road mileage, but it’s all the specificity a treadmill can provide that is key too.

“Comrades is famous for it’s long up and downhill roads. A down year can be really destructive on the legs so physical conditioning is vital. I’ve actually got a treadmill that allows downhill running so a lot of easy mileage will be done gently downhill.

“The hill sessions too can be exact.”

Way took his treadmill training to another level in 2017 when preparing for the five key inclines at the Comrades, each with an iconic name, like Polly Shortts or Field’s Hill.

“My best session in the build-up last year was a 24-mile treadmill run that had exactly the right inclines programmed in for the five key hills,” he explains. “I closed all the windows in my conservatory on a sunny day and it was so hard. Polly shortts was actually easier on race day.”

Getting smart with training and this level of specificity has to be one of the reasons the British road 100k record holder is still excelling despite tougher times.

“It isn’t really injuries that interrupt training these days, but illnesses,” he says. “Over Christmas, there were two weeks where I was completely wiped out by the flu and I had to start training again from scratch. There are just more colds and viruses interrupting training these days.”

So what can be done to help an immune system fight back?

“I can’t just hang around after training with the club these days,” he explains. “On a cold night at the end of a session I need to make sure I’m refuelling and out of wet clothes as quickly as possible.

“On the way to Comrades last year I actually felt the symptoms of a cold starting, but the worst stayed away until after the race thankfully.

“With the focus on one to two key events, it can all be scuppered by a cold. I might even wear one of those masks on the plane this year. I’d bath in the anti-bacterial gel if I thought it would help.”

Come the 10th of June you can track him online at the Comrades and see how he does against some of the world’s best road ultramarathon runners.

For a more low key ultra event, you could also pop along to the historic Barry 40 next month and see Way in action.

“Ultimately I’m going for a gradual lowering of my profile from those London Marathon days,” he says. “Maybe in a couple years time then only some hardcore ultra fans will know who I am.”

Might have to stop doing these interviews then Steve?

The post Getting older is no fun for “aerobic monster” Steve Way appeared first on Fast Running.

Sportisimo Prague Half Marathon

Hitting the Prague streets for the Sportisimo Prague Half Marathon on Saturday will the current road world 10km and 15km record holder Leonard Patrick Komon and Olympic medallists Galen Rupp and Tamirat Tola.

Kenyan Komon, who finished 12th in the World Cross Country Championships last weekend, has the best half marathon time amongst the three men. His personal best of 59.14 is 52 seconds faster than Tola’s (1:00:06) and 1 min 16 seconds faster than Rupp’s best time (1:00:30).

Saturday’s race will be Olympic bronze medalist Rupp’s first race of the year. The American was scheduled to run the Houston Half Marathon earlier in the year, but was forced to pull out due injury.

Tola, who won the Olympic 10,000m bronze medal in Rio has been in great form this year, running 2:04:11 to win the Dubai Marathon in January.

Another athlete who will be going for victory on Saturday is Kenya’s Barselius Kipye. The Kenyan finished second in last year’s Prague Half Marathon and will hope to go one better this year.

In the women’s race last years winner, Violah Jepchumba of Kenya will defend her title. In last years race she set a new course record, running 1:05:51.

World Half Marathon champion and world record-holder Peres Jepchirchir was set to race in Prague but has had to withdraw due to illnesss.

However, Jepchumba will still face tough challengers, most notebly fellow Kenyan’s Gladys Chesir who has a PB of 1:06:57 and Joyciline Jepkosgei (PB: 1:06:08).

Representing the US will be Jordan Hasay, who recently won the USA 15km title. The American only made her half marathon debut this year in Houston running 1:08:40.

The race begins at 10 AM local time (London: 9 AM, USA :1 AM Pacific / 4 AM Eastern) on Saturday 1 April.

ASICS Greater Manchester Marathon

Renowed as the flattest marathon in the UK, the ASICS Greater Manchester Marathon takes place on Sunday (2 April).

Joining the Thousands of runners from all over the world will be 2015 winner Georgie Bruinvels from Aldershot, Steve Way, Britian’s 100 km record holder and Manchester’s own Matt Bond.

A former cross-country runner Bruinvels, won the Greater Manchester Marathon in 2015, which amazingly was the first marathon she ever ran.

Going by PB times, Way, with a marathon PB of 2:15:16 would be hotly fancied. However, the 2014 Commonwealth Games athlete is intending to run Sunday’s marathon as a training run.

That leaves Sale Harriers runner Matt Bond as the favourite for Sunday, who has a marathon personal best of 2:15:32, which he achieved in last year’s London Marathon.

Bond will not have it all his own way though, and will challenged by Stockport runner Pat Martin, who impressed in the New Balance Knighton 20 mile race last month, running 1:48:37 to finish  in second place.

The marathon race will begin at 9am local time (USA :1 AM Pacific / 4 AM Eastern) on Sunday 2 April.

The post Weekend Race Previews: Sportisimo Prague Half Marathon and Greater Manchester Marathon appeared first on Fast Running.