This weekend would have seen the 8th edition of the Night of the 10,000m PBs. It is telling that of all the cancellations that Covid has wrought on us, this is the one that probably makes the Fast Running team most sad.

From the local spectator (me) to the remote spectator (Robbie), the participant (Hannah) and the commentator (Tom) we’ve experienced the event from all angles, so we’d like to take this weekend to get a bit soppy about it and say why we think it’s so great.

Humble beginnings

Started in 2013 by Ben Pochee and the Highgate Harriers running club the event is now rightly held up as an example of how to engage the wider community with sport and turn track running into a spectator festival. Last year over 8,000 people came to watch the 10k senior races, Strava mile pursuit and various junior events.

Soon enough governing bodies noticed how special the event subsequently hosting England and then British Championships.

It has since gone on to host the Rio Olympic Team GB trials, IAAF World Champs GB trials and from 2018 the wider IAAF community has benefitted from the unrivalled atmosphere as 28 nations make their way to the Parliament Hill track for the European 10,000m Cup.

Take a look back at our interview with Ben before last year’s event.

My highlights

I first attended (as a spectator – I’m not that fast or that crazy) in 2014 and every year has given me something to remember. The first year it was purely the thrill of discovering that Athletics was exciting, that I could support it like others supported football teams.

In 2015 a balmy night, a Ronnie O’Sullivan spot and an Auckland, Piasecki, Dixon triple PB got me fired up as well as adding a little bit of stardust. 2016 upped the ante in entertainment level and had the first women’s only races.

2017 Was when I realised that this event was fun for everyone, not just athletics fans as I dragged family members down to watch Beth Potter rinse the competition and stand aloft the Double Decker bus. 2018 was a special one as I got to meet Jo Pavey at the pre-event seminar and introduce my 2 month old son to the lactic love!

Then, last year I was lucky enough to be reporting for Fast Running and had the chance to step onto the infield and even watch from the bridge as hoards of top notch athletes chased the World Champs pace light round the track. I don’t think I’ve ever come away from a race as hoarse as I did from shouting at Steph Twell as she stormed home.

Photo: Jerry Small

A place to get together and celebrate with friends

Every year I’ve caught up with countless friends and made new ones as we’ve bonded over the pure joy that is watching people give their all and doing our best as spectators to push them on until they cross that line.

It’s not just great for those able to attend in person either, Editor Robbie Britton also rates last year as one of his top memories

“One of my favourite moments was seeing Steph Twell take a fabulous win in the women’s A race last year. The result looked a foregone conclusion when Lornah Chemtai Salpeter of Israel stormed off from the start, but Twell hadn’t read the script.

Storming to a win in 31:08 after an electric last kilometre, Twell was the star of the whole night for me. With Eilish McColgan not far behind in 31:16 it was a fast evening for British women!

Sat overseas watching on my laptop is the closest I’ve actually got to seeing the event, but every year it has me shouting at the screen and last year was no different.

Be it friends in the lower events, or the excitement of seeing British vests battling in the European Cup 10,000m races, I love watching every year and it was certainly missed this weekend.

A community up evolution

One of the key features of the evening is the live commentators who help make it exciting even if you’re not au fait with the people you’re seeing and don’t know who is in form. Fast Running’s Tom Craggs has commentated on all but one of the events.

He had the job of keeping track of who has been lapped, what lap they are on, whether they are on target for the qualifying time and trying to throw in some witty banter. Tom says

“It’s amazing to see how it’s grown out of the ideas and passion of the UK running community, brilliantly realised by the drive and talent of Ben Pochee.

From community roots it’s become a world leading event in endurance sport. Like athletics mix between a music festival and a night of top class boxing the event builds in energy through to afternoon to peak with some of the highest quality racing you’ll see anywhere in the world. Wonderful stuff.”

At the heart of the action

But what is it like to race there? For those of use who dream of being able to hit those qualifying times, the idea of 25 laps in front of that size of crowd is a far off dream.

Fast Running’s own Hannah Irwin toed the line for the first time last year, “after having seen countless videos of the buzzing atmosphere and hearing how exciting the racing environment was. It was also my first ever 10,000m track race so I had no idea what I was letting myself into.

All I can say is, if you haven’t done a 10k track race, try to make sure your first is Highgate. 25 laps of the track is a long way, but the buzz of having such huge crowds shouting at you at every angle of the track really spurs you on.

I didn’t get the result I wanted, but that was irrelevant as I absolutely loved every minute of the event, and that’s really what we do it for!”

Close and personal with the best

Irwin  speaks for many of us highlighting how unique it is to be so close and engaged with some of the UK’s best athletes;

“I was in a race earlier in the evening, so once I had got my race out of the way I was able to watch the men and women’s A races, which were incredible.”

“It isn’t that often you get to see some of our country’s best athletes in action so close up and so many times. Steph Twell was definitely the highlight of the night. Even talking about the night brings a smile to my face.”

This year GB athletes were preparing to fight all the way round those 25 laps for a place on the Olympic 10k team and boy was there a fight to be had.

Whether we’ll be able to see such a well attended competition in the near future remains to be seen and it’s sadly ironic that the success of the evening makes its return likely to be even further down the track, if you’ll pardon the pun.

Photo: Getty Images

Mini virtual roundup

We note that Guernsey Athletics are planning to arrange a socially distanced 800m race over coming weeks and we can’t wait to get back to reporting on real world action. For now though here is a mini roundup of some virtual results this weekend, correct at the time of writing:

Ranelegh Summer Race Series #1

Women’s top three: Natalie Haarer (19:42), Suzy Whatmough (19:47). Sarah Palmer (19:59)
Men’s top three: Nick Impey (16:25), Pat Wright (16:30), Jame Riley (16:36)

Centurion Running One Community winners

5k
Anna Buckingham 20:35 & Robbie Britton (Nice one Robbie!) 16:33

10k
Ali young 40:25 & Ollie Sterme 35:21

Half Marathon
Meryl Cooper 1:24:46 & Andrew Mckillop 1:23:52

Marathon
Annabelle Stearns 3:41:20 & Mark Gregory 2:49:47 (a very solid solo effort)

50k
Rose Penfold 3:57:54 & Dan Lawson 3:24:12

50 miles
Samatha Amend 6:47:04 & Jack Chennell 5:58:41 (wowzers people!)

100 miles
Claudia Burrough 15:20:15 (wheelchair), Helen Etherington 22:01:45 & Martin Johnson 16:37:30

Cardiff Summer Series 2 Mile winners

Rhys Hardman 9:47 & Bethan Hardman 10:59

London Clubs Mob Match 5 Mile

Georgie Grgec (Herne Hill Harriers) was the women’s winner in 27:11. Amelia Pettitt (Kent AC) was 2nd in  28:17 with 3rd place going to Sarah Hanley of Kent AC 30:13.

Anthony Johnson (Kent AC) was the men’s winner in 24:47 with Paul Martelletti of VP&TH (24:45) and Alex Crossland of Highgate (25:08) 2nd and 3rd.

The team competition (12 to score) was won by Kent A for both the men and women.

The NN Virtual Relay and the Virtual Welsh Castle Relay are ongoing and we’ll update you next week on the winners.

Are you a fan of Fast Running? Then please support us and become a patreon. 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 Celebrating the best in UK athletics appeared first on Fast Running.

It seems like ages ago that I posted my last update on here and it does feel like a lot of water has passed beneath the bridge since.  It’s felt like a period when a lot has happened in my running world and from a performance perspective it’s been a bit of a mixed bag. But I guess that’s running!

You’ll maybe recall that I was keen to take a bit of a different approach to my Spring and early Summer racing calendar with a definite focus on gaining selection for Ireland and running well at Highgate in the European 10000m Cup (as part of the Night of the 10000m PBs).  Well, the hoped-for Irish selection did happen but, unfortunately, the running well part didn’t! But more of that later.

Bronze medal at the Scottish 5K Championship

Through May, on the roads I threw myself into the Scottish 5K Championships and came away with a PB for the distance, securing a bronze medal behind great runs from a couple of the other girls. Having said that, it was my first non-Parkrun 5K in 12 years, so a PB was always likely!

I followed this up with a couple of 10K races in which I ran solidly enough, but was a bit frustrated that in both races (and for different reasons) I came away a little disappointed with the time I’d run.  In the first one some blustery conditions in the later kilometres saw my pace tailing off, though I did feel I ran strong to the finish on my own, and picked up a very welcome prize for a course and series record – so a definite positive!

Meanwhile in the second race, I settled into a pretty large group early on. Unfortunately “settled” was the definitive word as the group all seemed a bit reluctant to push on. By the time I’d realised where our splits were headed, we’d dropped off the pace for the sort of target time I was after.

I tried to push the pace a bit in the middle part of the race and the group broke up, but it made for a tough few kilometres.  Crossing the line a bit bemused, I felt there had been a bit more in the tank if we’d raced more as a cohesive group, but I still felt pretty positive and proud about taking the bull by the horns on the day. 

So a decent but unspectacular series of results, but as ever I was able to come away with a few points of note and some learnings.  And with a couple of the races on new and unfamiliar (to me) routes, I’d like to go back and run the races again in future with some new-found knowledge.

Photo: Bobby Gavin

Can warm weather training be too warm?

Then came June, a month which Scott and I had decided was to be a hard training month. No racing. No matter what. Leave the racing for Highgate in early-July.  I had a good level of fitness and was looking forward to building on this, getting the miles and sessions in, and embarking on a warm weather training trip to Murcia towards the end of the month.

Well, as it transpired, the warm weather training trip became very much a hot weather training trip as south-eastern Spain experienced the edge of the heatwave which settled over Central Europe!  Now I love the heat of the Sun on my back and became used to high temperatures and suffocating humidity in my time at university in Louisiana, but that was a while ago! 

Years in Glasgow have taught me that there’s a definite line between hot and too hot!  If I ever forget this I just have to ask Scott who, being a very typical Glaswegian, turns red in the face when he switches on a lamp!  So in Murcia, while our morning runs were bearable, with temperatures ranging from about 24 to 29 degrees, many of our evening runs were in temperatures nudging close to 40 degrees, with the heat of the day having accumulated and not really dropping much until well into the night. 

Keeping properly hydrated was difficult, but we worked to find a rest and recovery routine which allowed us to train well and seemingly effectively.  The key track sessions, though tough in the heat, were suggesting that all was going to plan in terms of preparation for Highgate and I returned home feeling confident for the race before enjoying an easier few days of running prior to heading for London.

A 10,000m challenge

If you’ve run 10000m on the track before you’ll know that it’s vital that you settle into the race early on, try to block the number of laps remaining from your mind, and run at a pace you’ve prepared for.  On my own Highgate checklist, I was ticking the boxes.  But something just wasn’t quite right.  As I reached about 4k into the race, I felt like I was riding uphill on a bike with a slow puncture, slipping off the pace I’d been targeting and feeling almost powerless to react to the drop-off in my performance. 

Looking back, the middle part of the race is a bit of a blur as I went through the motions of getting round the track, trying to hang on to those pushing on ahead of me.  I did manage to grit my teeth and rally a bit towards the end, stopping the rot in my lap times.  But at the end of lap 25 I crossed the line feeling deflated.  

Hindsight is a great thing, and in respect of running is absolutely vital.  I’m never one to look for excuses, but taking the opportunity to assess any contributing factors in either (relative) successes or failures is always worthwhile.

Reflecting on the months gone by

My Highgate experience continues to drive me to re-assess the positives and negatives of the last few months.  I’ve already noted that  during my month of solid training in June I ran more miles than I’ve ever done in a month before (not my smartest move).
Although this may prove to be a positive later in the year when my race distance aspirations grow longer, when combined with the very hot conditions we experienced in Murcia up to a week before Highgate, this may well give some explanation of the ‘flat’ feeling I had there.

So it’s been a time of  reflection since Highgate while starting to focus on the next big target.  But there’s always a place for the sheer fun and beauty of running, even in the midst of hard training.

Next up

To this end, next up is a return to the Isle of Mull for their annual half marathon, my 5th visit to the race.  This is an event which Scott introduced me to abs it’s now one of my favourites too.  A small, pressure-free and community-led event in a stunning part of the world, organised by some of the friendliest people you could ever meet.  And it finishes at the front door of a pub. And there’s a ceilidh afterwards.  What’s not to like?

Feeling the true friendship and sense of belonging at such an event really does provide a stark contrast to the cut and thrust of championship racing!  I do want to compete at the highest level I possibly can, but along the way I’ll always look for some downtime and the opportunity to recharge my batteries in the company of friends and family.  I wouldn’t have it any other way.

RELATED: The joy of racing team relays

Fionnuala Ross features in the ‘Fast 10: class of 2019’ and over the course of the year will share her running journey. You can follow Fionnuala on Twitter and Instagram, while further information about the ‘class of 2019’ can be found here.

Are you a fan of Fast Running? Then please support us. 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 When it doesn’t go to plan, just make a new plan appeared first on Fast Running.

PB’s were plentiful in a weekend rammed full of 10ks and the Gold Coast and Leamington Spa half. The weekend was kickstarted with the spectacular and buzzing Highgate Harriers Night of 10,000m PB’s, a night of PB’s it was no less!

British fireworks at Night of the 10,000m PBs

As thousands of spectators took to the track in Parliament hill, the race which has been dubbed the Glastonbury of Athletics, did not disappoint. The Night of 10,000 PB’s, which incorporated the European 10,000m cup, saw some extraordinary performances from both men and women.

The standout performance of the night from a British perspective came from Aldershot and Farnham’s Steph Twell. Twell again proved her impressively strong form, delivering what is believed to be the race of her life, to cross the line in a cracking 31:08 (a 1 minute 8 second track 10,000 PB!) and claim gold at the European cup.

Not only did she top the podium, but she achieved an Olympic and World qualifying standard. Steph Twell stormed round the last lap to complete a 2:58 final kilometre and comfortably give her the win by 7 seconds. Twell said, ‘I can’t believe how easy I felt and I’m delighted’.

British European Cup Victory

Only 8 seconds behind her was the second Brit, but first GB vest, Eilish McColgan. McColgan ran a strong race, finishing as always with a gutsy final lap to put her one second behind Chemtai Salpeter of Israel. Whilst it was not the win McColgan was aiming for, McColgan said she was ‘pleased with that and the time’.

It didn’t stop there, other highly placed Brits included, Alice Wright 9th in 32:27.57, Verity Ockenden 12th in 32:34.47, Charlotte Arter in 32:40.63 and Sarah Inglis in 32:52.51. The impressive performances from the GB team, led them to team victory at the European cup!

The Night of the 10,000 PB’s truly lived up to its buzzing reputation. To give an atmosphere like no other. In the words of Twell, ‘The crowd were amazing. I’ve never heard a roar like that and it really lifted me’.

Connor delivers

The men’s A race saw more outstanding PB performances delivered. The win went to Italy’s Yemaneberhan Crippa, but in a solid third was Great Britain’s, Ben Connor in a cracking time of 27:56.60, with a 22 second personal best!

The next Brit across the line, in his 10,000m track debut, was Belgrave’s Nick Goolab in 28:10.49 (8th). Slightly further down the field in 21st and 23rd, were Matthew Leach in 28:47.24, and Jack Gray in 28:49.53.

A night to celebrate the best in club racing

The success of the event could be said to come as much from the depth of the racing as the stand out performances in the A races. The senior races kicked off with a close fought race won by South London Harriers’ Ollie Garrod (31:36.92) with Daniel Kashi (31:42.39) and Patrick Roddy (31:44.48) second and third place respectively.

Will Green was a popular winner of the Men’s E race as the temperatures warmed up. The V40 athlete sliced a healthy chunk of his PB to win in 30:50.38. Sam Johnson of Birchfield Harriers was second in 31:00.19 and Jack Bancroft of Bristol & West third in 31:07.00.

Glasgow City athlete Sean Fontana was narrowly missed out on sub 30 on his way to victory in the D race in 30:02.81. Gaert Jorritsma (30:09.97) and Thames Valley’s Daniel Mulryan (30:11.49) rounded off the top three positions.

Top quality women’s field

The women’s C race saw international athletes go head to head demonstrating the ever increasing depth of the meeting. Hanne Verbruggen was the winner in 33:30.67 ahead of Julia Mayer (33:53.69) and Abbie Donnelly (33:56.13). England 10km international Dani Nimmock was fourth in 34:38.56 (editors note – Fast Running’s own Hannah Irwin had a strong run finishing just outside her PB in 34:46.50).

The women’s B race was an all international affair won by Belgian athlete Nina Lauwaert in 32:52.29.

Photo: Gill Bland

Mohamed Mohamed storms to a new PB

Hillingdon’s Mohamed Mohamed dominated the Men’s C race to in in 29:00.24, a full 35 seconds off his road best. Romanian athlete Stefan Gavril was second 29:33.44. Birchfield Harrier Omar Ahmed came home in third in 29:34.89.

Speaking after the race Mohamed said “I’m very happy with my performance and I want to thank all the officials and volunteers and the organisers of the Night of the 10,00m PB.”

As with the women the men’s B race was all international and saw a fine run from Isreal’s Yitayew Abuhay to win in 28:44.74.

Photo: Robbie Britton

Adkin is European Champion

Miles away from the track, the European Mountain Running Championships took place in Zermatt,  Switzerland.

Keswick’s Jacob Adkin took the win in the men’s senior race in what looked like a fine day for mountain running. Adkin’s win comes after a fine run of recent success with a win in last week’s Mont Blanc Marathon Vertical KM and the European trial at the start of June.

The young star started patiently and overtook his coach Robbie Simpson around the four kilometre, before storming past everyone for the win. The course did a fast loop of Zermatt and then was all uphill, at a very steep gradient, to Riffelberg at 2582m.

Adkin, helped by Robbie Simpson (seventh) and Andy Douglas (ninth) took gold for the senior men’s team.

In a highly competitive race Sarah Tunstall took fourth in the senior women’s event. The Kendal AC athlete looked strong throughout, showing her international class with such an excellent performance. It is worth noting that two of the podium athletes ahead of Tunstall, Maude Mathys and Cristel Dewalle, have had anti-doping rules violations in recent years.

Joe Dugdale won the U20 men’s race, leading the young team to their own victory.

Top class performances in Australia and the States

Further across the field in Australia, was the Gold Coast Half Marathon. There were some cracking female performances, with the top 2 athletes crossing the line in under 70 minutes. The Irish-born Australian long-distance runner, Sinead Diver, took gold in a beaming time of 69:45. Diver was closely followed by Ellie Pashley, only 5 seconds behind in 69:50. Just above the 70-minute mark was Lisa Weightman in 70:30.

Also across the world, in another of many 10k races, the 50th AJC Peachtree Road Race took place. Belgrave’s Tish Jones crossed the line in a very respectable 33:30, competing against some of the best.

Slightly closer to home, was the Leamington Spa half marathon. Rugby and Northampton AC’s Alistair Mcdonnell ran all the way to the men’s victory in a respectable 01:13:10. Mcdonnell was shortly followed by Andrew Savery and Sean Jones in 01:13:26 and 01:15:09 respectively.

Leamington AC’s Natalie Bhangal was first woman to cross the line, claiming gold with 01:28:49. Separated by only 22 seconds was Natasha White of Northbrook AC (01:31:33) and Bonita Robinson of Hermitage Harriers (01:31:55).

Inaugural Porthcawl 10km a success

The Porthcawl 10k really did shine under the sun with some cracking times across both the men’s and women’s races. Griffiths, the resounding favourite, crossed the line in a time of 29:55, confirming his place as one of the current top Welsh road runners.

Having begun the 2018 Healthspan Wales 10k Series with a third-place finish, Griffiths was happy to have reaffirmed his place within the series. He said, ‘I wanted to win, and it is always nice to get under 30 minutes, but he really made the race. That is my first 10k win this year and it is always nice to cross the line first.’

James Hunt had a breakthrough race, cracking the 30-minute barrier for the first time! Hunt of Cardiff AC crossed the line in 29:58 to secure second place. James Hunt dug deep, but it wasn’t quite enough to take the win from Griffiths. Hunt said, ‘Josh just came on strong in the last kilometer and I couldn’t hold onto him’. Coming across the line in 3rd place was Phil Wylie of Cheltenham & County Harrier in a time of 30:41.

Excellent return for Cockram

Natasha Cockram, part of this year’s Fast 10 class of 2019, took the victory in the women’s race in a time of 34:51. Cockram continues to show improvements since her return from Tulsa University and having struggled with injury since London Marathon.

Cockram reported, ‘I’ve been back running for the past three weeks and I’m just happy to be back racing again. It wasn’t about the time […] it was just about getting back into a race’. Second across the line in a time of 35:20 was Manchester Marathon winner Jenny Spink. Ruby Orchard of Cornwall AC claimed bronze in a time of 37:31, completing the women’s podium.

Photo credit: Porthcawl 10km

A busy weekend of domestic 10ks

Sunday continued to add to the 10k buzz that filled the warm weekend with races across the country including the Great North 10k and others in Brentwood, Newmarket, Porthcawl, Manchester, Gloucestershire, and Leeds.

At the Asda Foundation Leeds 10km the men’s victory was taken by Scott Hinchcliffe in a time of 31:29, followed by Marcos angwl Valero Palacios in 31:54. Only 3 seconds behind the Roundhay Runner was Gareth Joste in 31:57.

The women’s race saw the top 3 women easily dip under the 39-minute marker. The win went to Nik Tarrega of Knavesmire in 38:06, followed by Aisling Wall in 38:18. Third over the line was Ackworth Road Runners’ Sarah Hunter, in 38:28.

Further up north, in the Great North 10k in Gateshead, Tombridge’s Ashley Gibson took the win in a noteworthy 35:40, running her fastest time of the year so far. The silver medal was claimed by Hannah Wood in 38:06, and the silver by Laura Havis in 42:30.

In the men’s race there was less than a minute between the top 3. James McKenzie of Heaton Harriers won gold in 33:1, a massive 59 second PB! Second place went to Sparrow Morley in 33:44, followed by Dean Williamson, 20 seconds behind in 34:04.

Aburezeq wins again

For yet another year, Mohammed Aburezeq of Altrincham & District AC defended his title at the City of Manchester 10k. Aburezeq crossed the line in a cracking 31:14, claiming the win by over 40 seconds. Second place went to Tom Charles, who achieved a time of 31:55, ahead of Salford Harriers & AC’s Gamar Adam in 32:20.

The UKFast City of Manchester 10k women’s race was won by Kirsty Longley of Liverpool Pembroke & Sefton in 35:29. Longley was followed by Carol Parsons with a time of 36:55, and in 39:59, just dipping under the 40-minute barrier, was Rachael Rozhdestvenskaya of Sale Harriers Manchester.

At the Brentwood Running Club 10k in Essex, Springfield Striders dominated the men’s podium. The men’s race saw Pete Robinson claim gold in a rapid time of 32:09, a solid 1 minute 23 second PB. Robinson was only 10 seconds ahead of Crispian Bloomfield of Billericay Striders who was followed by James Sullivan of Springfield Striders in 34:25.

The Striders however didn’t feature in the women’s podium where Ruth Wallace of Fleet & Crookham AC cemented the win in 39:15. Crookham was followed by Jennifer Lovelock in 41:10 and Hayley Lamkin in 41:24.

A great weekend for Cambridge & Coleridge AC

To add to the long list of 10k’s happening over the sunny weekend was The Marcus Gynn Newmarket 10k. Ben Jones of Cambridge and Coleridge AC claimed the men’s title in 33:24, whilst the women’s gold went to Odette Robson of Saint Edmund Pacers in 40:31.

Cambridge and Coleridge AC have had a fine weekend overall with fantastic performances from the Night of the 10,000m PBs through to the Lord Mayors 5km.

After a slightly dramatic start to the day with an unexpected route change due to road works, the Gloucestershire 10k took place. The win was taken by Richard Dare in 33:36, with Alastair Campbell taking second in 33:53. The women’s race was won by Kelly Lyons in 40:30 with Alice Doggrell crossing the line second in 41:25.

Sesemann and Archer win Lord Mayor’s 5k City Centre Classic

Leeds City’s Phil Sesemann stormed home to victory on the challenging course at the Lord Mayor’s 5k in Norwich. Sesemann’s time of 14:35.3 was enough to edge out Jonathan Escalante-Phillips (14:40.3) and Brighton’s Stephen Ferroni (14:44.8).

Holly Archer was a dominate victor in the women’s race finishing in 16:50.6. The Cambridge and Coleridge athlete has had a fantastic 2019 setting a new 5km best of 16:04 at Ipswich Twilight. Joining Archer on the podium were Isabel Rodriguez (17:44.6) and Faith Viney (17:58.3).

parkrun UK

Kevin Skinner and Naomi Taschimowitz are your fastest athletes at UK parkruns this weekend (July 6th). Full rankings here.

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found 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 Steph shines and Adkin is European Champion – the weekend roundup appeared first on Fast Running.

The Night of 10,000m PB’s has revolutionised track racing for both runners and spectators by creating an atmosphere like no other. The event is held on the iconic Parliament Hill track in Highgate, North London.

Fans can get up-close-and-personal to the runners by watching the action from the infield and on the track itself. Less we forget the now famous beer-and-cheer-zone – a licensed bar which the athletes run through – as well as live music, dancing and family-friendly fun throughout the day.

RELATED: The man behind the magic: Ben Pochee interview 

For the second successive year, the Night of the 10,000m PB’s will also incorporate the European 10,000m Cup for men and women among the nine races it puts on throughout the day.

It is also the official Great Britain trials for the IAAF World Championships in Doha in September. This has attracted the best ever field in the seven-year history of the event.

Leading the men

The men’s A-race, which is the final race of the night at 21:30, has got seven men who have run sub-28 minutes for 10,000m, Sondra Nordstad Moen –  the second fastest European marathon runner in history – and a six-man strong Great Britain team spearheaded by the in-form Nick Goolab.

The seven sub-28 minute men include Yemaneberham Crippa (ITA), who was third at last year’s event,  Ali Kaya (TUR), a former European Cross-Country Championship winner, and Daniele Meucci (ITA), the 2014 European Championships marathon champion.

There will be a host of other British men in the A race with Chris Thompson having one of the sub 28 minute personal bests at 27:27.36.

British women in with a team chance

The women’s A race (starting at 20:45) is just as strong with a mouth-watering match-up between home nation Great Britain and Portugal likely to be the centrepiece of the action.

The Portuguese team includes Jessica Augusto (31:19:15 PB), Ana Dulce Felix (31:19:03 PB) and Sara Moreira (31:12:93 PB) while an extremely strong British team includes Eilish McColgan, who has run the third fastest 5000m time in British history this summer (14:47:94) plus Steph Twell (31:55:00 PB) and Alice Wright (31:56:52 PB) who have both run inside 32 minutes.

In total, there are eight women in the field who have run inside 32 minutes including the reigning European Championships 10,000m champion Lonah Chemtai Salpeter (ISR) and the Irish star Fionnaula McCormack.

For the full start lists for all the races, click here.

WaveLight technology

Continuing the Night of 10,000m PB’s tradition of bringing innovation to British track racing, this year the event will become the first event in this country to use WaveLight, an electronic pacemaking technology, which will line the inside of the Parliament Hill track, and give the athletes and spectators a clear pace guide.

At 18:00, there will be a break in the racing and a question-and-answer session with Liz McColgan, the former World 10,000m champion and London Marathon winner, the two-time Night of 10,000m PB’s champion Andy Vernon and the Dutch middle-distance runner and pacemaking specialist Bram Som.

The event, which was attended by 8,000 fans last year, is completely free to spectators..

The Night of the 10,000m PB’s is supported by British Athletics and London Marathon Events Ltd. It is part of London Marathon Events Ltd’s commitment to improving the standard of British endurance running.

For more information on the The Night of 10,000m PB’s, click here.

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

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The race now hosts the European 10,000m cup and it has become the gold standard for spectator engagement and in-race athlete experience. Yet it retains it’s down to earth, grassroots feel. Tom Craggs caught up with Ben ahead of the 2019 edition.

It can often be at the club, or even an individual level, that people are trying to make a positive change to our sport. Races such as Highgate, Ipswich Twilight, Speedway 10k, Podium 5k, FASTFriday and a whole host of others are trying to get athletes running faster. 

Can individuals make that big a difference?

Pochee thinks so. 

“I am no expert on the history but look at the London Marathon. A group of individuals coming together to deliver something they wanted. You look at the BMC as a series of races – again individuals coming together to create great races.”

“I try to stay clear of the politics of it but it can work well when individuals at the coal face come up with the idea, but then getting NGB support to help test and deliver it that can be a perfect combination.” 

To be fair to the NGB that is exactly what we did get after our first year. The late, great Bob Smith from England Athletics had a small London Innovation Fund, which basically just covered small bits like our photo finish in 2014 which took it all up a level so we could host the British Champs. 

“More recently British Athletics have given us really heavy hitting support to allow us to host the European Cup. Their event delivery team have been absolutely fantastic with their support as well as financial assistance to make it possible. You’ve got athletes flying in from 29 different nations, with transport, accommodation you know it’s a huge logistical undertaking.”

Taking the leap to the international stage

From 2014-17 Highgate hosted the British 10,000m Championships and now the European Cup, but what has that meant to the UK runners in the field, even the sub-elites in the following races.

“Well you know it really has delivered in terms of depth of quality, for all the races because there is a trickle down effect.”

“Our event was a success in 2014, 2015, 2016, 2017 when it was the British Champs. We really galvanized the best athletes from our country who were fit an able to do it to run the British Champs and it was great.”

“You still had the situation where if Andy Vernon, Chris Thompson, Ross Millington, Charlotte Arter or Jo Pavey wanted to get a World or Olympic qualifying time they would find themselves out on their own chasing that time.”

Then you have what happened last year in the men’s race where you had Alex Yee, Chris Thompson, Andy Venon – three guys running sub 28 but finishing fifth, sixth and seventh! Running out of their skins, getting the qualifying times but needing to chase people. We need our best guys to be pushed. 

You know we had the highest number of British women running sub 33 last year. In the B race we had a slew of British guys running massive PBs because you are extending the depth. That is exactly what you need in 10,000m running. Right up until that last kilometre you want a train of runners around you all fighting for the line because it pushes everyone on.”

Photo: Getty Images

The atmosphere of Ben

Having attended on several occasions, it’s clear to see your personality and vision is a big part of the event. Is there a risk that as more governing bodies and organisations get involved that individuality could be stifled?

“I would say it could, but I’d also say it hasn’t!” laughs Pochee.

“The whole premise is we are trying to push boundaries. So the number one goal was how can we improve 10,000m standards? The next thing is that I genuinely believe that if you improve the atmosphere you improve performance.”

“You know all my best performances as a runner were done at the bloody 12-stage. It’s so emotional, you’ve got your team mates, cheering you, it’s so hard to quantify but makes all the difference. 

“So right from day one we wanted a crowd. We probably only had 50-100 people in 2013 but we got them in lane four. So it’s all about how can we improve atmosphere and engagement but working within the rules. Then you realise there is no rule saying you can’t have spectators on the track. That’s just one example – so if you talk to people and get them behind you it’s all possible.”

Growth from within 

From the outside it looks like the event has grown so organically and naturally but one imagines there is a reflective and planning process behind that which we don’t see. The Cornwall based Pochee laughs at the idea of it being a simply natural occurrence. 

“I just spend my life thinking about it! I love it and I love discussing & sharing ideas with my mates from the club, beauty is they don’t hold back with ‘honest’ feedback. Without their moral support aka ‘grow a set Ben and crack on’ it just wouldn’t materialise.”

“Well it’s not work, I can’t help but think about it. There is so much stress and as the event is building up you think, never again, never again, then literally a couple of days later it’s like ‘ah that’s what we should do’ and my wife will say ‘oh god please not again, I’ve got 12 months of this’.”

“From a planning point of view some of it happens almost instantly. For example we try to get the date locked down as early as possible. From an innovation point of view we do feedback with the athletes and via social media and be realistic about what we can act on. 

There are always things you could be doing better. It becomes a personal passion and I am very proud of it. It’s homespun and creaks at the edges at times but hopefully people understand that’s because it’s organised by volunteers.”

The 2019 edition

We’ve come to expect boundaries to be pushed with each new edition of the event and this year will be no different.

“This year we have got some really cool activation. Strava are doing a Parliament Hill Segment Challenge. That’s going to go right from the Lido up the top of Parliament Hill, the iconic National XC start. They will have a leader board and give out prizes on the day.”

Pochee is really clear that he wants brands to not just sponsor the event, but actively get involved in building an experience for athletes and spectators -“ProDirect will be activating on the infield which might include some challenges on the track in between races with prizes. On Running will be there doing shoe trials and giving away goodies. So you can come to the event, do a load of physical challenges, eat and drink and listen to some amazing music.”

“This year we have got an amazing stand up comic who will be performing. So loads of entertainment and fun. It’s the spectators that make our event so different. So we want as many people to come, engage and love watching 10,000m running. We dont do much as a sport to get all of our sport together for a big social a gathering, and I would love it to become our community meeting point.”

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The post Ben Pochee: The man behind the magic appeared first on Fast Running.

European silver medallist over 5,000m Eilish McColgan (club: Dundee Hawkhill; coach: Liz Nuttall) leads the team having run her quickest time over 12 and a half laps since September 2017 at the Stockholm Diamond League last week and will chase another qualifying mark for this year’s IAAF World Championships, this time over 10,000m, in London.

McColgan is one of three on the team to have competed at last summer’s European Championships in Berlin with Marc Scott (Richmond & Zetland; Jerry Schumacher) and Alice Wright (Worcester; Ben Rosario) both selected as the European 10,000m Cup once again forms part of the hugely successful Night of 10,000m PBs, the second consecutive year the event has acted as host, supported by British Athletics.

Like McColgan, Scott is looking to add a World Championship 10,000m qualifying standard to the 5,000m he already has, while Wright just this weekend lowered her half marathon personal best to 71:37 as her good form continues.

Welcome return to the track for Welsh marathoner Griffiths. Photo: Paul Stillman

Dewi Griffiths (Swansea; Kevin Evans) will take to the track for the first time since 2017 and proved his return to form and fitness by earning selection for the British team for the marathon for the IAAF World Championships later this year on the streets of London in April.

Charlotte Arter (Cardiff; Chris Jones) and Ben Connor (Derby; Steve Vernon) earn selection onto the British team for the European 10,000m Cup for the second year running. Arter will have fond memories of last year’s race having claimed bronze in a personal best 32:15.71.

Jess Piasecki (Stockport; Robert Hawkins) and Adam Hickey (Southend; Eamonn Martin) will both pull on the British vest again this year having competed at the IAAF World Cross Country Championships in March, with Nick Goolab (Belgrave; Craig Winrow), who was third at the London 10k last month, and Matt Leach (Bedford & County; Philip O’Dell) completing the six-strong men’s team.

Vancouver-based Sarah Inglis (Lothian; Mark Bomba), in her senior British debut, and Verity Ockenden (Swansea; Tony Houchin), who first raced at Parliament Hill in 2017, complete the six-strong women’s team.

Jess Piasecki and Charlotte Arter both named in excellent women’s team. Photo: Andy Peat

Pushing for medals

With six women and six men selected, Britain will contest for team medals in both events at the European 10,000m Cup, which will be integrated into the A races ran on the night at Parliament Hill on July 6 and also acts at the British Championships and trial for the IAAF World Championships in Doha later this year.

“We are delighted to have announced such a strong team for the European 10,000m Cup in London next month,” said team leader Mark Pollard. “Incorporated into the Night of 10,000m PBs once again, the European 10,000m Cup is a standout event on the calendar and a significant marker in an important year for all of the athletes selected.

“We will be looking to achieve the highest possible placing in both the men’s and women’s team standings and are confident that the athletes selected can deliver successful results.”

The British team selected for the European 10,000m Cup 2019:

MEN:

Ben Connor (Derby; Steve Vernon)

Nick Goolab (Belgrave; Craig Winrow)

Dewi Griffiths (Swansea; Kevin Evans)

Adam Hickey (Southend; Eamonn Martin)

Matt Leach (Bedford & County; Philip O’Dell)

Marc Scott (Richmond & Zetland; Jerry Schumacher)

WOMEN:

Charlotte Arter (Cardiff; Chris Jones)

Sarah Inglis (Lothian; Mark Bomba)

Eilish McColgan (Dundee Hawkhill; Liz Nuttall)

Verity Ockenden (Swansea; Tony Houchin)

Jess Piasecki (Stockport; Robert Hawkins)

Alice Wright (Worcester; Ben Rosario)

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The post McColgan and Wright part of strong team for Night of the 10,000m PBs appeared first on Fast Running.

With the A and B races also incorporating the European 10,000m Cup, the thousands of enthusiastic running fans at the Parliament Hill track were promised some great racing and fast times.

The athletes did not disappoint, as first Israel’s Chemtai Salpeter clocked 31:33.03 – the fastest women’s time in the world this year – and then German Richard Ringer’s time of 27:36.52 was the first of seven under 28 minutes.

Arter, in third, set a sizeable PB of 32:15.71 as she booked her place on the European Championships team. Yee was fifth in the men’s race and his 27:51.94 debut was seconds off Dave Bedford’s British under-23 record of 27:47.0 set in 1971.

Like Yee, Andy Vernon secured his spot on the GB team for the Europeans, while Chris Thompson was also inside the 28 minutes and the standard for Berlin.

20 year-old Yee is clearly one of Britain’s most exciting ever distance talents, although – unfortunately for athletics – he could instead choose to pursue triathlon. Tonight’s performance for the world junior duathlon champion represents a great comeback after he suffered a career-threatening injury in a cycling accident last June.

Ringer held off France’s Morad Amdouni in a sprint finish, while Italy’s Yeman Crippa was third.

Germany's Richard Ringer wins the men's @NightOf10kPBs in a superb finish, ahead of France's Morad Amdouni. In his 10,000m debut @Lixsanyee wins the British title in fifth ahead of Andy Vernon. #Highgate10k pic.twitter.com/hZfSpBd8OO

— Fast Running (@FastRunning_) May 19, 2018

“I’m speechless, I came in and a lot of people were speculating as to how I’d run but I put it to the back of my head,” said Yee after crossing the line as first Brit. “My preparation has been so good and I can’t complain.

“I’m so lucky to be part of this great event. The crowd push you on so much is unreal. I can’t believe what I’ve done.

“There’s guys who can run amazing times but it was perfect for the time I was going for. I wanted to do my selection justice and I’m over the moon.”

In a close battle between two of Britain’s former European silver medallists, Vernon ran 27:52.32 for sixth, while Thompson, showing his best form for years, was seventh with 27:52.56. Ben Connor was the next Brit home in 13th with 28:31.59.

Mohamud Aadan, Luke Traynor and Sam Stabler finished 16th, 28th and 32nd respectively, running 28:39.79, 29:20.32 and 31:16.81.

That was after Kenyan-born Salpeter dominated the women’s A race. Romania’s Ancuta Bobocel had been the only other to go with the pacemaker from the start.

Salpeter moved clear at 4800m and, apart from the gap narrowing in the 20th lap, she was eventually a clear winner. Bobocel, running 31:43.12, also clocked a PB.

Arter secured 21 seconds off her best. Her 32:15.71 was under the British Athletics qualifying standard of 32:30. Aldershot, Farnham & District’s Philippa Bowden was just outside that in fifth with 33:15.10, although that was a big PB.

Photo: Nigel Bramley

In seventh and eighth, Louise Small and Stevie Stockton also set PBs with 32:34.73 and 32:35.26. With Small and Jenny Nesbitt (10th in 32:38.45) supporting Arter, the British trio secured a win over Romania in the team stakes ahead of third-placed Germany.

“The crowd was absolutely unreal to get me round and I’m really happy,” said Arter after picking up bronze and the British title. “I knew I was in really good shape, training and racing has been going well, this is my first race on the track this year.

“I knew I could get the time it was just a matter of how the race was going to pan out on the day. This the first stage in the race calendar so now I can get back to training and look at planning for the Europeans in August.”

GB won European 10,000m Cup team silver in both the men’s and women’s races.

Romania’s Roxana Barca took victory in the women’s B race, which was also part of the European 10,000m Cup, taking more than a minute from her PB with 32:30.97. Ukraine’s Viktoriya Kalyuzhna was second with 33:10.60. Ireland had good representation in Shona Heaslip, who was seventh in 33:24.00, and Fionnuala Ross, who was ninth with 33:49.92.

Italy’s Lorenzo Dini led the athletes home in the men’s B race, clocking 32:40. Austria’s Andreas Vojta was second in 28:33 ahead of Ukraine’s Vasyl Koval (28:35). Richard Allen headed the domestic charge, sixth in 28:55.

In the men’s C race Alastair Watson achieved the great mark of running under 30 minutes at 40 years old, clocking 29:56.83 for the win.

Full results from the fantastic day of running can be found here.

The post Alex Yee and Charlotte Arter star at super Night of the 10,000 PBs appeared first on Fast Running.

The 2017 edition of the Night of 10,000m PBs was my first ever race over 25 laps of the track, and what an event. Where else would you want to debut over the distance, but Highgate’s infamous night of racing?

A few years ago, at the beginning my scholarship at Lamar University, I was an 800m/1500m specialist and graduated two years later with more than a vague interest in the 5000m. However, it was my experience 12 months ago in Highgate that really cemented my interest in the longer distances.

I knew I was jumping in at the deep end by choosing this race as my first, but despite the incredible depth of talent present, I didn’t feel intimidated, because, with the increase in distance, came an increased camaraderie.

Race founder and director Ben Pochee has worked hard to cultivate this shared sense of sporting endeavour, and his exuberant group emails allowed no space for the self-doubt that can so easily creep in during the build-up to big races. Never before have I been addressed as a ‘woman of aerobic swagger’ and it still ranks as my favourite title of all time.

An unmatched atmosphere

Usually, my pre-race routine involves earphones in and zoning out to a bit of ‘Mom’s spaghetti’ but it was worth deviating from my habit at Highgate in order to soak up the atmosphere which was more than enough to get me psyched up to race.

Not everyone needs such a stimulus in order to find their competitive edge, but being quite a shy soul personally, I have learnt to exploit the performative element of racing.

To my poor neglected friends I describe racing as my version of going out partying. I like it to feel like an occasion to rise to and I enjoy a big stage such as the one created at Highgate, incorporating live music, fireworks and flamethrowers galore. For me, it was great to find so many of my running cohorts in one place, and to be able to listen to the likes of Sebastian Coe and Paula Radcliffe as I warmed up, added something special.

The race itself

Once the race was underway, The Swansea Trotters, also known as the Sea Pigs or the Crusties (the world’s maddest alumni running club) were out in force cheering for both Dewi Griffiths and I which made for a deafening back straight.

I don’t know if I was relieved or concerned about the gusto with which they took my mum under their wing, but when you’re hearing her being serenaded with a rousing rendition of Busted’s ‘Miss McKenzie’ by a certain Steve Jones (not the Steve Jones…sorry Steve) it certainly provides a welcome distraction from the body’s laments.

I think the beer definitely had something to do with the cheer, and although twenty-five laps went by in a jubilant flash, I was mighty glad that they had saved me a cold one too.

I crossed the line in 16th place running 33:37 and having raced a little too cautiously as a beginner, the first thing I said on finishing was ‘I want to do that again!’, a sentiment which I think was the ideal outcome envisaged by my coach Tony all along.

What I learnt

I learnt a couple of things for next time I toe the line in Highgate, chiefly being not to stay in such a dodgy-smelling AirBnB, or to overestimate my ability to tolerate half a shandy post-race and thus stay awake for any socialising.

Nevertheless, the Night of 10,000m PBs was a great opportunity to show my ‘non-runner friends’ what I am rambling on about most of the time, bringing a bit of meaning to the constant training updates I subject them to when asked if I’ve been up to anything ‘interesting’ lately.

One such friend (does a collective noun for them exist? Like the Muggles in ‘Harry Potter’?) is now an athletics fan after being immersed in my post-race endorphin-induced philosophising on how everything in running relates to life somehow.

It’s one of a kind

There are few athletics events on the calendar that I am lucky enough to go to as a competitor whilst also wishing I was a spectator, but Ben Pochee’s baby is one of them.

I experienced the racing side in 2017 and on Saturday I will get to experience cheering as a spectator. Jo Pavey, who I was more than a little star-struck with when I lined up to collect my race bib behind her, returns this year as a speaker in a Q&A session that I can’t wait to attend.

And while not racing this year I am really looking forward to participating from the other side of things; it’s not often I get to support my fellow athletes as much as they deserve as I am usually focusing on my own routine.

Perhaps due to lack of practice, I’m not very good at cheering either as I worry that whatever I’m thinking of shouting, “You’re doing great!” or “only five laps to go!” for example, will sound sarcastic. And I am sure by the time I’ve conjured up something better, the moment has passed and my friends have sped past un-applauded.

With this in mind, I’ve been practising my A-game by taking inspiration from Olympian Alexi Pappas’ efforts in the video below. Give it a watch and take your fandom to a new level in time for Saturday.

When you’re not racing like a champ you sure as hell better be cheering like one.

An in-depth preview of the women’s elite race can be found here, while you can get ready for men’s race here. Additionally, a pre-race chat with Ben Connor, one of the favourites in the men’s A race, can be found here.

The post Night of 10,000m PBs is a running celebration at it’s best appeared first on Fast Running.

When Derby AC and Great Britain’s Ben Connor toes the start line at this Saturday’s Night of the 10,000m PBs A race, he’ll be one of the bookies’ favourites to win in an event stacked with quality athletes from across Europe.

Every one of the athletes entered have either run well under 30 minutes for the distance on numerous occasions, or hold super fast 5000m PBs, but Connor isn’t paying too much attention to his ‘favourite’ billing.

“I’m really looking forward to the race and being a favourite is a compliment but I don’t read too much into it,” the Team New Balance Manchester star tells Fast Running. “I’m in good shape and training has gone well since having a short break after the World Half Marathon, so I’ll take confidence from that.”

Connor was fifth in last year’s Highgate Harriers elite race and third Brit behind Andy Vernon and Dewi Griffiths, with only Vernon returning for the showdown this year due to Griffiths’ continued rehabilitation from a hamstring injury.

Vernon’s Aldershot, Farnham & District club mate Chris Thompson promises to present an equally big challenge for the title, as does young Kent triathlete Alex Yee, who makes his debut over the distance following his scorching 13:37.60 5000m clocking last year.

The Stockport-based Derby athlete is keen to just focus on having a good race at the Parliament Hill track, though, adding that “a PB would be nice on Saturday, but I’m not focussed on that as much as I am just going out there and racing – if I race well, the time will come”.

Connor has enjoyed a solid period of quality training and racing since teaming up with Steve Vernon’s New Balance squad in Stockport last spring, where he’s relocated to become a full-time athlete under the two time English National cross country winner’s watchful coaching eye.

“It’s gone really well since joining the team in March,” he says. “There have been a few things that have altered but nothing too drastic, and when we have made changes it’s been done gradually throughout the past year. An example of this would be the introduction of a strength and conditioning routine, which I now do two to three times a week.

“Tempo (or threshold) running has also changed a little under Steve. We use heart rate data with this, but don’t get obsessed by it. It’s just there as a guide to make sure we’re not working too hard on tempo efforts. Previously, I would just treat tempo runs as hard runs, which would just turn into me racing against my Garmin, which isn’t good!”

Although Connor has featured at the sharp end of races for a number of years, it is during the last 12-18 months that he has made the biggest breakthroughs in performance, with a stunning 61:11 PB at this year’s Barcelona half marathon representing a significant step up to world-class level.

That time places him eighth on the UK all-time rankings, and, along with his range of speed from a 7:54.01 3000m and a 13:29.90 5000m to his 10,000m PB of 28:14.56 recorded at this month’s Payton Jordan Invitational, he’s certainly doing something right.

The 25 year-old credits altitude training as one of the reasons he’s getting faster and faster, his first trip coming only last year when he went to Font Romeu, followed by a spell in Albuquerque more recently.

“I feel like I get a lot out of an altitude block,” he explains. “I’ve raced well coming off it twice now, so it’s definitely something I want to use more and more in the future.”

Connor also recognises the importance of rest in training, which is much easier to achieve for the former Derby Runner shop assistant now he’s a full-time athlete, adding “it’s great because I can put everything into my training, including being able to rest between morning and evening sessions”.

He may pull on the Team GB vest more than his Derby AC kit these days, competing on the international stage more often than domestically, but the 2017 Northern cross country championships winner says he will never leave the Midlands club that helped build him into the athlete he is today.

“I’m still a member of Derby AC, which I’m very proud of,” he says. “The club and the coaches there have supported me greatly since I joined at 13, so I will always remain loyal to them. I still keep in touch and run with mates from the club when I get chance.”

It’s clear Connor is not afraid of working hard, but he also works hard alongside Vernon to ensure every session has a clear purpose, with his typical week’s training below highlighting his quality over quantity philosophy is one of the many keys to his success so far.

A typical week’s training for Ben Connor

Monday
8-10 miles steady

Tuesday
AM – track session with long reps, such as 6x1mile, or 10x1k
PM – easy 5 miles

Wednesday
AM – 9 miles easy
PM – 5 miles easy plus a gym routine

Thursday
12 miles steady

Friday
AM – tempo session over 8-10 miles

Saturday
AM – 9 miles easy
PM – 5 miles easy plus a gym routine

Sunday
Long run, 16-20 miles progressive in pace

Ben Connor is part of a stellar men’s line-up for the Highgate Harriers’ Night of 10,000m PBs on Saturday (May) and an in-depth preview can be found here.

The post Ben Connor talks Night of 10,000m PBs and training appeared first on Fast Running.

Along with British titles to be contested, this year’s Highgate Harriers’ Night of the 10,000m PBs acts as the GB trials for the European Championships and also incorporates the European Cup.

Leading British men entered include 2017 winner Andy Vernon and club mate Chris Thompson, while 20 year-old Alex Yee makes his hotly anticipated debut over the distance. A detailed preview of the men in action can be found here.

The British women’s team for the European Cup includes Jenny Nesbitt, Charlotte Arter, Claire Duck, Faye Fullerton and Louise Small, while Emelia Gorecka is among the other top British athletes competing.

AFD’s Emelia Gorecka will debut over the distance on Saturday but her 15:07.45 5000m PB makes her the fastest in the field for 5k and she is a world-class athlete.

Gorecka has enjoyed working with coach and club mate Chris Thompson to build foundations back to full fitness over the last two years, and her two outings over 5k on the road and track this year (16:04 to win the Carlsbad 5000m and 15:30.59 at the Payton Jordan Invitational) point towards the 24 year-old being one of the hot favourites at Highgate.

Havering’s Faye Fullerton will also be running 10,000m for the first time, but, like Gorecka, she is a proven performer on an elite stage, and has been in the form of her life so far this year. A 15:53.69 5000m athlete, she has already represented GB three times this year on the country and over the 13.1m distance at The Big Half and the World Half Marathon Championships, the latter at which she ran a 73:56 PB.

Most recently she ran 16:01 to win the Ipswich 5k on the roads.

Tonbridge’s Ashley Gibson holds a 16:20.65 5000m PB and a 33:30 10k best on the road from last November’s Leeds Abbey Dash, where she placed third in a high class field. Her most recent performance over the distance was at a 10k in Holland, where she ran 34:17 in March.

Shildon’s Kate Avery ran her 31:41.44 10,000m PB in 2015 and it makes her the fastest Brit in the field. And although she only competed once in 2017 at the European Cross Country championship trials in Liverpool, she was back to winning ways at the recent Derby 10k, which she won in 34:38.

Avery also holds a 15:25.63 5000m PB, and has pulled on the GB vest on the track and country at senior level since 2014.

Katrina Wootton can boast a 31:45.63 PB and has been a truly classy athlete and consistent performer over 10k for more than a decade, despite still residing in the senior ranks.

Coventry’s Wootton has already raced three times over the distance this year at Chichester, Brighton and Birmingham, posting a 33:22 result at the former. Her 72:49 clocking at February’s Barcelona half marathon was a big PB and proves her strength of endurance.

Cardiff’s Charlotte Arter clocked a 32:37.52 PB last August at the Stretford BMC meeting, but she also competed at last year’s Highgate race, where she ran 32:51.72 to finish 6th in a high class field. Holding bests of 15:40.15 and 15:39 for 5k on the track and road respectively secured in the last 12 months, the latter at the Cardiff 5k to take the win, prove she is one of the strongest favourites in form.

Leeds’ Claire Duck with a 32:51.38 PB from last year’s Night of the 10,000m PBs shows she is also a big contender, with the Leeds athlete having proved her form nine times already this year on the country, track and road. Her 15:39.68 5000m PB came just last week at Sportcity’s BMC meet, and, proving her versatility over every track distance, she ran 9:17.41 last month for 3000m, just 10 seconds shy of her best and very early in the season.

RELATED: Why I run: Claire Duck

AFD’s Louise Small’s 32:56.11 PB was also secured at last year’s event, proving the quality of Ben Pochee’s creation. Small has been a consistent top performer for some years now, having spent her whole athletics life with the Aldershot club, and her recent 33:20 10k PB in Poland highlights the fact the young teacher is another one to watch at the sharp end of the race.

Jenny Nesbitt is the youngest of the British elite crop, but her 32:58.14 10,000m PB proves she is just as much a threat for the title as her older rivals. Like Duck, the Worcester athlete has also raced prolifically this year already, most notably at the Gold Coast Commonwealth Games, where she recorded her lifetime best in the biggest race of her career so far.

The talented youngster also ran her fastest ever 10k road time at February’s Bourton 10k, where she posted a 33:24 PB to win.

Philippa Bowden’s 33:44.24 PB was another lifetime best to be earned at last year’s Highgate event, but Bowden is a strong athlete on all surfaces, having made impressive progress over the country and on the track in the last 12-18 months.

The AFD athlete finished in the top three at both BUCS championships on country and track, and put in a fine performance at January’s Great Edinburgh cross country international to underline her elite credentials.

Leeds’ Stevie Stockton’s 34:03.88 PB does not highlight just how fast the long time GB athlete has been running this year since returning to top form, with her lifetime best coming back in 2013.

Stockton ran a 15.38 PB to win the recent Mid-Cheshire and England Championships 5k, before posting another PB at last week’s Sportcity BMC 5000m, where she posted a 15:41.11 best to finish second behind Claire Duck.

Edinburgh Uni Hare & Hounds’ Mhairi Maclennan’s 34:39.87 PB came back in 2016 in Portugal, but she has since run faster on the road, her 33:41 best coming in a top class 10k race at Brighton, where she finished 5th. Maclennan also ran a 56:30 10M PB last month to finish runner up at the Scottish Championships.

Bristol & West’s Elsey Davis has been in storming form since taking a more relaxed attitude to training and ditching the marathon (albeit only for now), and her 35:38.48 10,000m PB does not give an accurate indication of her abilities over the distance.

This year she has run a 33:40 road PB to win the Cardiff 10k, along with four further sub-35 minute clockings over 6.2m. Her 16:29 5k PB came when she dominated the Guernsey Easter running festival, and she has also run a 5m lifetime PB this year, her 27:39 best coming at Alsager.

City of Norwich’s Dani Nimmock will be making her debut over 10,000m at Parliament Hill, but she has hit a rich vein of form this year already, winning the Manchester marathon in a 10 minute PB of 2:38:22 just last month. Nimmock ran for England at the recent Lillebaelt half marathon, where she came second, but her 74:13 PB from the earlier Big Half shows her true endurance abilities.

Leading the Irish charge

Emma Mitchell and Ann Marie McGlynn both return to Highgate and compete in the A race, while Fionnuala Ross and Shona Heaslip are down to start in the B race.

Mitchell will look to further reduce the 32:49.91 personal best and Northern Ireland record she set in finishing 15th at last month’s Commonwealth Games, while McGlynn who ran a top 3 time at the English National Road Relays earlier this year, will aim to improve on her 33:16.73 personal best set in Highgate last year.

Heaslip, has impressed this year, picking up both the Irish cross country and 10k titles and will make debut over the distance on the track. After a recent 34:19 PB on the road to finish second at the Birmingham 10k she will be full of confidence.

Scotland based Ross made a return to the track in April and ran a personal best 34:05.59 in a mixed race at the Scottish 10,000m Championships. The Armagh AC/Shettleston Harriers’ athlete will be full of confidence having made the Irish teams at the European Cross Country Championships and the World Half Marathon Championships in the last few months.

International competition

Among the international challenge in London on Saturday night is Germany’s Sabrina Mockenhaupt. The 37 year-old, who is a two-time winner of the European Cup has a PB of 31:14.21 from 2008 and last season her best over the distance was 32:46.37.

The Spanish team includes Nuria Lugueros and Ana Lozano, while Kenyan born Lonah Chemtai Salpeter is Israel’s sole representative in the women’s A race and clocked a personal best 31:39.63 last month in Tel Aviv.

France’s Sophie Duarte returns to Highgate after clocking her PB of 32:36.32 at the event in 2014 finishing second to Jo Pavey.

The Netherland’s Jip Vastenburg will also be one to watch. Vastenburg ran a personal of 31:35.48 in 2015 and the 24 year-old ran impressively over the road last year clocking 10 mile and half marathon PBs of 54:02 and 71:04.

The elite men’s and women’s races will follow an afternoon and evening of back to back racing and entertainment. All of the action can be watched on Vinco from 1pm, with the footage also being streamed on the BBC website from 8.15pm.

A detailed preview of the men racing at the Night of 10,000m PBs can be found here.

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