A night at the Weltklasse

What a night at Weltklasse on Friday. A great stadium, fantastic presentation and some enthralling performances on track and field. Where to start ? Well as an endurance runner Dathan Ritzenhein's 12.56 in the 5000m seems like as good a place as anywhere.

Coming into this race off the back of 6th place in the 10k at the worlds 'Ritz' seemed to be on a hiding to nothing. Tired legs from Berlin and a stacked field of east african's with PBs beginging 12 minutes. Clearly there was more to it than that. Last week I passed Dathan a few times while training in St Moritz. OK, when I say passed I mean going in the opposite direction but that said he was taking it easy, clearly making sure that he had recovered from the 10k and just keeping his legs turning over. Its the first time i've seen the guy up close and he moves really smoothly, its almost effortless and there are not many europeans who look like that.

Like many spectators I was more than a bit apprehensive for him when he opened up running 62s and was quickly at the back of the field and looking uncomfortable. Compared to the africans he looked to be overstriding a little and running flat out to maintain that pace. While the pacemakers hammered away at the front and Bekele covered everything Ritz was getting further and further behind. Indeed every time he passed an african they seemed to step off the track ! Through 3k I reckoned he was the best part of a whole curve behind Bekele who was now at the front laying it on the line big time. And then something strange started to happen - as the field tired Ritz kept bashing out his 62s and started picking people off. Inside the last kilometre I guess TV started to get excited and in the stadium it was obvious that he was reeling in Kenny B at a rate of knots. Another lap and who knows what might have happened. Inspiring stuff.

So what's behind this performance ? Those of you who've read the thoughts i've posted previously won't be surprised to know that my view is that the endurance work done in his recent marathon attempts are now paying off big time. You just can't get away from developing a massive aerobic base if you are going to sustain that kind of speed on the track. Unfortunately the mindset has become that you move up to the marathon at the end of your career whereas many athletes have run 10,000m (and 5000m) PBs after starting out their marathon careers. If I can do a 10k PB at age 35 after my fourth marathon cycle then anyone can ! The key here is doing the right pace training, its not just about big miles run slowly. But running fast enough to get aerobic development and then running the easy running slow enough to reccover. From my observations there are still too many europeans who run their steady and easy running at too similar speeds. Anyway back to Weltklasse...

Football coaches talk about 'bouncebackability' or some such twaddle and Yelena Isinbayeva showed it in spades with a stunning WR which looked to be miles clear from where we were sitting at the end of the runway overlooking the 100m start. Which brings me to Bolt. The speed out of the blocks of those guys was amazing, a real eye opener. Not surprisingly the winning time was a bit of an anti-climax after his Berlin efforts but no wonder really. And to top off the sprint story Jamaica won a good quality 4x100m relay which saw the Swiss team set a National Record and take a well earned lap of honour with the crowd going mental.

For me though what really stood out was the whole presentation. This was athletics as theatre, real entertainment. The main show was packed into 2 hours of tightly choreographed action. Frankly it made the bloated London Grand Prix look like school sports day without the drama of the egg and spoon race. The new Letzigrund is a 'hole in the ground' design like the London Olympic stadium and the 30,000 spectators in the steep sided stands produce a great atmosphere. A look at the spectators confirmed that these weren't die hard athletics fans, just ordinary Zurich folk who know a good evenings entertainement when they see one.

To round out the night was a mixed 3000m wheelchair race to say au revoir to Swiss legend Heinz Frei. The women in effect had a one lap head start which made for a great race with a near blanket finish.

And at the final whistle the stadium was plunged into darkness for 15 minutes of live music and fireworks in the late Zurich evening. Great stuff, why can't all meets be like this ?

Saucony Shoelab returns to Somerset

On Saturday 12th September the Saucony Shoelab will return to Somerset at the TRI UK store in Yeovil. There will be free video gait analysis from midday and special offers on shoes and kit throughout the afternoon.

Funny thing endurance (2)

Watching the swimming world championships at the weekend I was struck by Jo Jackon's comment when interviewed by Sharron Davies about her Silver medal in the 800m freestyle. Reflecting on the race and her future ambitions she said that the 800m was good for her 400m and 200m. Here was an athlete who really gets the value of overdistance racing and the impact of endurance on her shorter events.

It got me thinking about a few other things I had seen during the summer where endurance had been the difference between first and second. Remember back to that epic Men's Singles final at Wimbeldon ? Federer v Roddick. Its 2 sets all, deep into the 5th and Roddick is yet to drop his serve in the whole match. Federer has been broken a couple times in earlier sets and has relied on great tie-breakers to keep in the match. Your money has to be on Roddick to break at some point.

So what does Federer do ? He keeps cool, keeps the ball in play and keeps making his opponent run around a lot. There has been talk in the run to Wimbledon about how Roddick's new coach Larry Stefanki ordered him to drop some kilos earlier in the season in a bid to improve his condition. And Roddick keeps on running. Then somewhere about 12-12 in the fifth Roddick visibly starts to tire. And this is a great view of what happens when fatigue kicks in. You can see that his skill level drops - he is unable to repeat the muscle movements required in the same way as before. Whether its hitting a tennis ball or running this is what endurance gives you - the ability to keep on repeating the same muscle movements time after time with the same quality. And eventually this fatigue in Roddick tells as Federer breaks for a 16-14 win (how brutal is that ? Imagine if in Sydney 2000 when Haile and Tergat were neck and neck after 25 laps of the 10,000m the rules said "sorry boys but there needs to be a 5 second margin between first and second, do another lap .."). So at the end of it the guy with the best endurance won.

The other example that sprung to mind was the UK Athletics trials and in particular the women's 800m. To simulatre Berlin (sort of) the women had to run 3 rounds in 3 days. Going into the championships the fastest athletes were Maz Okoro and Jennie Meadows. Both runners who started life as 400m specialists and have made big efforts to build an endurance base over recent years. The dark horse was the fast improving Jemma Simpson who has a 1500m background and now trains in Oregon with wily British coach Mark Rowland.

The rounds were fairly uneventful with the 3 class athletes qualifying comfortably. Come the final and the anticipation of an epic duel was high. And it never materialised. Simpson hit the front and pulled away effortlessly in the closing stages with Maz and Jennie trailing. For Jemma a 3rd race in 3 days was no problems with her endurance but for the the 400m types it was a probably a race too far. It takes me back to the Coe/Ovett/Cram/Elliott days when the 1500m runners did particularly well in championship 800m races where there were many rounds. And of course who can forget Peter Snell, the 'slowest' man in the Rome 800m final based on 400m speed but with an awesome endurance base from his winter miles. (And incidently another 1500m specialists Hannah England went sub 2.00 for the first time this season at the European Team Championships).

So love it or loathe it you just can't get away from endurance whether you are middle swimmer, tennis player or 800m runner.

Course Record at Crewkerne 9 Mile Road Race

Another week, a bigger test. This time it was the Crewkerne 9 Mile Road Race, one of the gems of west country road races and now in its 29th year. While the likes of the Alweston 10 long since disappeared this race has kept its place in the fixture list thanks to the hard work of Crewkerne Running Club who organise the race.

Although the course has changed a bit since the early years to cut out the town centre loop with the requisite road closures the basic format remains the same. A hilly 3 miles out to the stunning village of Hinton St George, a 'rolling' 3 mile loop through Dinnington and back to Hinton followed by the first hilly 3 miles in reverse to the finish in the Market Square.

And for good measure the weather is usually hot, unless its 2008 in which case its wet. Today was no exception. With clear blue skies and the thermometer climbing what little shade there was in the country lanes was taken with both hands.

My weeks training has been OK with no after effects from last Saturday's Egdon Easy. After such a long period of injury you always have in the back of your mind that things might flare up again and racing is the only way to really test the body (and mind). Fortunately my legs felt fine the day after Egdon and so today was the next step on the road to my next marathon.

The first 3 miles were more like a fartlek as things settled down at the front and we were through the marker in 16.45 as I pulled clear of the pack. The loop through Dinnington was all about settling into a nice rythmn and really feeling the effort. A 16.10 for the next 3 miles including the big climb back to Hinton was the warm up for the final assault. In the back of my mind was the course record and with a couple of miles to go I really put my foot to the pedal to try and get under 48 minutes. As it turned out I had left just a bit too much to do and came home in 48.10 though still with a new course record.

In second place was young Minehead runner Mark Hopkinson who is improving with every race. If he gets to put in some miles with Andy Baker during the summer then he will surely make big strides comes the autumn.

In the women's race my Wells team mate Jenny Moore returned to racing after missing London with an achilles problem and took a well earned win.

Looking at the winners trophy and reading the names of previous winners is a bit of a roll call of west country runners from the likes of Steve Walker and Gary Eagle through to more recently Ben Tickner. When I ran the fun run here in 1984 I never imagined I would be winning the main event 25 years later.

Fingers crossed that the body has survived the hills OK. The downhills are particularly stressful so a nice easy run in the pool with the aquajogger is the order of the day for this evening ! now its time to dig out the fixture list and look for some more competition.

All photos courtesy of Mike Shead.

Leading Results

1 Adrian Marriott (Wells) 48:09 (record)

2 Mark Hopkinson (Taunton) 50:29

3 Lee Turner (Torbay) 51:01

4 Billy Sheppard (Clev) 51:57

5 Gerry Hogg (Troll T, M40) 52:21

6 Paul Rose (YTRR, M40) 54:17.

M50: 1 Jonathan Goodland (GWR) 56:02

M60: Colin Williams 66:36

Teams: 1 Clevedon AC (Sheppard, Alan Baker, Nick Hides, Stuart Hancock)

Women:

1 Jenny Moore (Wells) 58:15

2 Kate Britten (Clev) 61:47

W35: Lynda Faulkener (Dorset Dod) 66:45

W45: Judy Davey (Honiton RC) 69:31

Teams: Crewkerne Running Club

Full Results

In the news
Yeovil Express

Return to racing at Egdon Easy

Well its been a while since I put a number on the front of my vest and stood on the start line of a race and it was good to finally race again last night after more than 5 months since my last outing at the Portsmouth Victory 5.

The lay off was down to some big trouble in my left thigh. In particular the vastas lateralis (the outside of the thigh muslces) had been rubbing up against the ITB (which passes over it). Over time the muscle because inflamed and frayed, the ITB was sticking to it and every time I ran again those adhesions flared up. Its taken a combination of accupuncture and some skilled massage using a technique called myofascial release from Simon Morris at Bath University to get everything moving again. The return to training has been a slow process with a couple of flare ups but last week I managed about 80 miles and felt healthy enough to tow the line last night.

The Egdon Easy is mixture of footpaths, gravel trail and road just behind the sea front at Weymouth. Before the start I was as nervous as i've been for some time. Some of my club mates were a bit surprised, after all a 29.47 guy shouldnt have too many problems in a local race. But as we know it doesn't work like that. A race is a race and after so long away from racing you need to know if its still there ! The first half of the race was pretty comfortable and I was in position to be able to put my foot down for the last 15 mins and push hard to the finish. The leg felt fine though the legs felt rubbish and I was blowing pretty hard by the finish. Still, 1st place, body intact and mission accomplished. Next stop the Crewkerne 9 Miles in a weeks time and one of the toughest road races in this part of the world.

Full Results

Course record falls at Yeovilton 10k

It is not often that a Somerset road race sees three GB internationals on the start line so when marathon men Richie Gardiner and Nigel Leighton were joined by cross country ace Frank Tickner the 11 year course record was living on borrowed time.

The early pace was set by Cardiff's Mike Johnson with the big guns tucked into the leading pack along with Pete Grist, Simon Anderson, Ed Knudsen and evergreen Gordon Seward.

By halfway the field was stretched out with Gardiner and Tickner side by side through 6km in 18.23 before heading out on to the flat final section which is part of the summer 5k course. With just under 2km to go Gardiner opened a 10m gap with a last big push. But despite his best efforts Tickner closed the gap and pulled away in the closing stages to cross the line in 30:30 to shave 3 secs from the record. A few seconds back Gardiner posted his best 10km result for some time which will give him great confidence as he starts his taper for the London Marathon on 26th April.

Holding on to 3rd place was Johnson after a lonely run. Pete Grist came home 4th ahead of Nigel Leighton and rounding out the top 10 was home club Yeovil's Tim Hawkins who knocked an impressive 33 seconds off his PB to clock 33.36

First lady home was Bath ACs Sarah Urwin-Mann with local road race specialist Jenny Moore taking 2nd place as she seeks to crack the 3 hour barrier for the first time in London and in 3rd was Royston's Michelle Maxwell.

Cardiff AC romped to the team title with 3 in the first 4 places.

Leading Results

1 0:30:30 TICKNER, Frank Wells City Harriers
2 0:30:41 GARDINER, Richard cardiff ac
3 0:31:29 JOHNSON, Michael cardiff ac
4 0:32:50 GRIST, Peter cardiff ac
5 0:32:56 LEIGHTON, Nigel Bristol
6 0:33:13 ANDERSON, Simon plymouth harriers
7 0:33:28 HOPKINSON, Mark Taunton AC Senior
8 0:33:29 KNUDSEN, Edward langport runners
9 0:33:34 MOSLEY, Philip bournemouth ac
10 0:33:36 HAWKINS, Tim Yeovil Town Road Running Club

Full Results

Super Fast Yeovilton 5k series returns

The annual summer 5k series returns to the super quick Yeovilton course on Wednesday 8th April. The series, organised by Yeovil Town Road Running Club, takes place on the second wednesday of the month throughout the summer and in recent years has seen race winners such as Frank and Ben Tickner, James Thie, Toby Lambert, myself and course record holder Rob Whalley. With conditions invariable perfect on the flat 1 lap course its no surprise that the course record stands at 14.04 and that many athletes have run 14.something over the years.

For athletes looking for an extra edge for this years series there will be a selection of Saucony race shoes on sale at the first event - ideal for 5k and 10k races !