In this episode of the A to Z Running Podcast, Zach and Andi and listener Q & A about wet shoes, hamstrings, and comparing distances.
Stick around after that for the latest from the world of running, including USATF Outdoor Track and Field Championships, BAA 10k, and new olympic marathon rules for qualification.
MAIN TOPIC: WET SHOES, HAMSTRINGS, AND COMPARING DISTANCES
Today’s episode comes from questions you’ve sent into A to Z Running!
From Liz: How to dry wet shoes.
- Rotate shoes
- Upside down on a vent
- High speed fan
- Method: Remove insole, pull tongue back, loosen or even remove drenched laces for quicker drying.
- What not to do:
- Don’t use a high heat blow dryer, it can increase the size of your shoes and cause heat damage.
- Along those same lines, do not put your running shoes in the dryer on high heat. It will damage the shoe glue that holds the structure.
- Bonus fact: in the winter, don’t leave your shoes in the car or garage in freezing temps. It firms the mid soles and reduces the life of the shoes. Running in freezing temps also does firm up the midsole, so you may go through shoes faster in winter training.
From Brynn: Hamstring injury help. Basic marathon training advice. Training with a friend.
- Gentle jogging tends to be good for hamstring recovery
- Hamstring activates more the harder you push
- Hamstring tends to work harder when glutes are not firing properly, so check glute strength and activation
- Very big training with friend
- Training with someone can be tricky (always making sure the effort is right… usually means it’s wrong for one of you…)
- Basic training considerations:
- Energy Systems (Aerobic capacity is most important for distance runners)
- Musculoskeletal Strength
- Neuromuscular work
AIF Routine as mentioned in the podcast:
Leg strength routine:
Episode with Todd Buckingham about the Science of Building Fitness.
From Marc: Comparing training for different race distances.
- Most of running training is the same (because most of that every runner needs is the same: aerobic conditioning)
- Conditioning will look very similar no matter the race distance.
- The last 4-8 weeks will include more race specific preparation.
- Remember the three key aspects of fitness: energy system, neuromuscular, and musculoskeletal development
- The question everyone should be answering when planning a training season: what’s the most effective way to get as fit as possible, and what else do I need for my goal race event and performance?
WORLD OF RUNNING
World of Running
- AtoZrunner updates:
- Zach ran the double 5k/10k, finishing 5th and 2nd respectively
- Brandon dropped a 5k PR and a master’s win
- Kristi won her AG in 10k
- Coach Zach won the 5k/10k double at Reeds Lake.
#1. USATF Track and Field Championships
- Decides who will represent team USA
- Hayward Field in Eugene, Oregon. The World Championships will be there in two weeks. First time the world championships has been on US soil.
- Remember that you must have the World Championship Standard in order to go.
- Women’s 800m
- The run went out hot
- At the final turn, the field was all in striking distance. Athing Mu led the entire way. Ajee’ Wilson (listen to our episode with Ajee’ Wilson) challenged her in the final 100m and they were neck and neck to the line where Mu narrowly claimed her victory.
- Repeat team from the Olympics Mu, Wilson, and Raeyvn Rogers
- Athing Mu — 1:57.16
- Ajeé Wilson — 1:57.23
- Raevyn Rogers — 1:57.96
- Allie Wilson — 1:58.35
- Olivia Baker — 1:58.63
- Post-race interview, Wilson described one of the most savvy tactical moves we’ve seen in racing recently
- Men’s 800m
- An interesting race for the 800m final…
- Erik Sowinski best known for being the most on-demand middle distance pacer in the world, has competed in 19 us Championships
- Clayton Murphy with an Olympic bronze medal to his name but from 2016 and has struggled since
- Bryce Hoppel with an indoor World Champs medal
- *No Donovan Brazier because as defending world champion (from 2019), he took a bye
- High schooler Cade Flatt ran well in the prelims (almost broke HS record again!) and nearly made final
- Race did not disappoint: collegian Brandon Miller took it out fast, Hoppel made his move at 200m to go and only Jonah Koech responded, Murphy made a late surge, but Miller fell across the line only hundredths ahead
- Bryce Hoppel — 1:44.60
- Jonah Koech — 1:44.74
- Brandon Miller — 1:45.19
- Clayton Murphy — 1:45.23
- Baylor Franklin — 1:45.65
- Men’s 1500m
- A very interesting startline for this year’s 1500m…
- American milers are going through a change of the guard, and the young guys are all the talk.
- Even then, Cole Hocker didn’t make it out of the prelims, and collegiate record-holder Yared Nuguse (one of only 3 in the field who actually has the world standard time), finished in the back. (Listen to our episode with Yared Nuguse.)
- Instead it was Cooper Teare’s day. Considered more of a 5,000m specialist, though perhaps that’s a misnomer as he has twice run a top-10 all-time indoor mile, Teare rocked the field in an unrivaled final kick
- Cooper Teare — 3:45.86
- Jonathan Davis — 3:46.01 (doesn’t have standard)
- Josh Thompson — 3:46.07 (doesn’t have standard)
- Eric Holt — 3:46.15 (doesn’t have standard)
- Reed Brown — 3:46.28 (doesn’t have standard)
- Johnny Gregorek — 3:46.36 (has standard)
- Yared Nuguse — 3:47.46 (has standard)
- Women’s 1500m
- In one of the silliest moments in the meet, 100m in to the race, the women basically started jogging (no one wanted to lead)
- Because she isn’t willing to race like that Elle St. Pierre took over and ran her race.
- She’s won plenty of races from the front, but this field was top notch.
- Sinclaire Johnson was the fastest of the bunch with a storming final 100m
- Sinclaire Johnson — 4:03.29
- Cory McGee — 4:04.52
- Elle St. Pierre — 4:05.14
- Karissa Schweizer — 4:05.40
- Heather MacLean — 4:06.40
- Men’s 5000m
- The side story of this event was that we had two gentlemen started the race to help teammates by pacing… Evan Jager and Hillary Bor.
- Bor may have been intentionally helping brother Emmanuel Bor and training teammate Paul Chelimo (listen to our episode with Paul Chelimo).
- Jager was clearly helping BTC teammates (there were five of them total in the race)
- Grant Fisher — 13:03.84
- Woody Kincaid — 13:06.70
- Abdihamid Nur — 13:08.63
- Connor Mantz — 13:11.81
- Emmanuel Bor — 13:13.15
- Women’s 5000m
- Started very slow. Karissa Schweizer turned up the heat in the last mile.
- Final stretch was a battle with Elise Cranny, Schweizer, and Emily Infeld.
- Infeld narrowly missed the 10,000m team to Natosha Rogers (listen to our episode with Natosha Rogers) but was able to claim her spot on the worlds team for the 5,000m.
- Infeld also ran faster than her 1 mile PB in the last mile of the race!
- Elise Cranny — 15:49.15
- Karissa Schweizer — 15:49.32
- Emily Infeld — 15:49.42
- Weini Kelati — 15:52.57
- Natosha Rogers — 15:57.85
- Men’s 3000m Steeplechase
- Evan Jager’s fastest time since 2018 at USATF Champs. He is the American Record holder in the steeplechase with a personal best of 8:00.45.
- Same kind of emotions as when he made his first Olympic team and when he won Silver in Rio.
- Hillary Bor won his 3rd straight title in the steeple! (Listen to our episode with Hillary Bor.)
- Hillary Bor — 8:15.76
- Evan Jager — 8:17.29
- Benard Keter — 8:19.16 (Listen to our episode with Benard Keter.)
- Duncan Hamilton — 8:20.23
- Anthony Rotich — 8:23.15
- Women’s 3000m Steeplechase
- Emma Coburn won with a decisive move with 3 laps to go.
- Courtney Wayment, just two weeks ago, set the NCAA collegiate record. Coming into the event Wayment had the fastest time run this year by an American.
- Courtney Frerichs claimed third. Frerichs was spiked and ran on a broken shoe. (Listen to our episode with Courtney Frerichs.)
- Emma Coburn — 9:10.63
- Courtney Wayment — 9:12.10
- Courtney Frerichs — 9:16.18
- Gabbi Jennings — 9:25.05
- Katie Rainsberger — 9:29.77
Side note: We don’t often talk about sprints, but when there is a world record, we have to share! Sydney McLaughlin lowered her own world record to 51.41.
#2. BAA 10k
- Speaking of WR and things we don’t often share… at the BAA 10k the 10k women’s wheelchair record was broken in 21:56 by Susannah Scaroni .
- Scaroni’s performance is even more incredible considering that she fractured three spinal vertebrae in September 2021, when she was struck by a car while training two weeks after winning a gold medal at 5,000 meters in the 2020 Tokyo Paralympics.
- Leonard Korir won the men’s race overall in 28:00- personal best time!
- Ben True in 4th.
- Zouhair Talbi, upcoming guest finished 6th.
- Keira D’Amato (listen to our episode with Keira D’Amato) won the women’s race outright running 31:17, 5:03/mile
- There is speculation if Keira will eventually claim Shalane Flanagan’s AR of 30:52 in less humid and hilly conditions, and with competition. Or maybe she’ll find an opportunity to break women’s only 10k record held by Weini Kelati in a time of 31.18.
- Second over 45 seconds later was American Emily Sisson.
- Third Edna Kiplagat from Kenya
- Two more American women in the top, Emily Durgin in 4th, Marielle Hall in 5th.
#3. Marathon Olympic Trials News
- Last Tuesday, World Athletics published a press release about the marathon qualifications.
- Let’sRun says, “World Athletics has said its aim for the 2024 Olympics in Paris is to again shoot for a 50:50 ratio between qualifiers via standard and qualifiers via world ranking, which means the standards for 2024 are going to get a lot harder.”
- 3 Qualified Athletes For 2024 Olympic Marathon to Name Whoever They Want to the Team – As Long as They’ve Broken 2:11:30/2:29:30
- Two ways to qualify
- One is a time standard (which has not been announced). The suspicion by Let’sRun is that these times will be very fast… like 2:08 for men.
- The other way is to be ranked higher than the 65th athlete on the filtered (three athletes per national Olympic committee) ‘Road to Paris’ list.
- There are a handful of US athletes that are on this list.
- 8 or 9 Men: Galen Rupp, Elkanah Kibet, Scott Fauble, Frank Lara, Nico Montanez, Colin Bennie, CJ Albertson, and Colin Mickow, (Ben True is tied with 65th.. What about Reed Fisher, Boston 2:10)
- 16 Women: Molly Seidel, Keira D’Amato, Sara Hall, Emma Bates, Nell Rojas, Annie Frisbie, Dakotah Lindwurm, Stephanie Bruce, Carrie Verdon, Maegan Krifchin, Lindsay Flanagan, Laura Thweatt, Maggie Montoya, Sarah Pagano, Susanna Sullivan, Tristin Van Ord
- Bottom Line: World Athletics has confirmed to us that as long as we have 3 in the top 65, we can replace them with anyone that has run under 2:11:30 or 2:29:30.