In this episode of the A to Z Running Podcast, Zach and Andi discuss intervals. Stick around for the world of running segment about London Marathon, a USATF 10 mile championship, and more!
MAIN TOPIC: UNDERSTANDING INTERVALS
Main Topic: Understanding Intervals
- What is an interval workout
- Why do interval workouts (3 purposes)
- What interval workouts look like
- How people usually do it
- How they should do it (to achieve the why)
- Whether it is the most effective option
- When to/not to do interval workouts (phases etc.)
- Anaerobic energy system
- Leg strength
- Neuromuscular activity
WORLD OF RUNNING
World of Running
Kathy 10- mile race
#1. USATF Road 10 Mile Championships
- USATF 10 Mile Championships held in conjunction with the Medtronic TC 10 Mile.
- Men’s race
- By the halfway mark there were eight athletes in the mix, including Biya Simbassa, Sam Chelanga, Shadrack Kipchirchir, and Hillary Bor.
- Bor and Chelanga began to separate from that group by mile 8.
- In the end, Bor beat Chelanga to win in 46:06.
- Chelanga ran 46:14 for second
- and Simbassa clocked 46:29 for third.
- Bor’s time broke the course record, set by Kipchirchir in 2018, by 28 seconds.
- Women’s race
- The women’s race kicked off at a fast pace, led by Fiona O’Keeffe and Emily Durgin.
- By the halfway point, the lead pack was down to 6 athletes.
- By mile 8, O’Keeffe was alone.
- Fiona O’Keeffe’s winning time of 51:24 cut 20 seconds off of Molly Huddle’s previous record from 2015.
- Annie Frisbie finished second, and Emily Durgin took third.
#2. Twin Cities Marathon Winner Smashes PR
- Jessica Watychowicz of Colorado Springs, was the women’s winner, and clocked in at 2:33:09 to earn victory.
- She managed over a 7 minute PR in the event.
- She ran in the 2020 Marathon trials in both the 10k and the marathon.
- Obviously talented, but this was only her second marathon ever!
- Kim Conley also hit a Marathon OTQ.
- The men’s winner was 25 year old Yuya Yoshida from Japan in 2:11:28.
#3. London Marathon
- Women’s Race
- The 20th mile was the slowest for the lead pack in 5:38.
- Right after the slow, Yalemzerf Yehualaw fell over a speed bump.
- She fell behind by 20 meters, but quickly caught up to join the leaders.
- After that, Yehualaw ran a 4:43 24th mile to break her competitors’ wills.
- Yalemzerf Yehualaw became the the youngest woman to win the London marathon at the age of 23.
- Her winning time was 2:17:36.
- Remember she owns the fastest debut in history from her run in Hamburg this past April.
- Joyciline Jepkosgei (Defending champion) took second in 2:18:07.
- Yalemzerf Yehualaw
- Total time: 2:17:26
- Third from Ethiopia, Alemu Megertu 2:18:32
- Top four broke 2:19
- Top six broke 2:20.
- According to Let’s Run, “Tigist Assefa just ran 2:15:37 to break Yehualaw’s Ethiopian record last week in Berlin. World record holder Brigid Kosgei, who had to withdraw from London this week due to injury, ran 2:16:02 to win Tokyo in March. And Peres Jepchirchir has won her last five marathons, including the Olympics, New York, and Boston. It would be incredible if they could all get together for the same race next spring.”
- Men’s Race
- Amos Kipruto of Kenya won in time of 2:04:39
- He broke the race open at mile 24.
- Leul Gebresilase of Ethiopia earned silver in 2:05:12
- Belgian Bashir Abdi ran 2:05:19 for third.
- The pacers were prescribed 1:01:45 pace to help the men crack the 2:04 barrier. Unfortunately, the lead pack of seven only managed 1:02:14. It was all about racing from there.
- Included in that group was Kenenisa Bekele.
- 40-year-old Bekele broke the Masters World Record and finished fifth in 2:05:53. The previous masters record was 2:06:25 set by Ayad Lamdassem of Spain this year.
- Women’s Race