Up next, we talk with US champion and pro marathoner Nell Rojas about how to better approach the idea of working harder.
After that, we share world of running updates about the unparalleled success of the Paris Diamond League meet, including no fewer than three new world records in distance events. We also report on the NCAA championships and more.
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MAIN TOPIC:Working Harder isn’t Always Better
Main Topic: Working Harder isn’t Always Better
Pro runner and coach, Nell Rojas, discusses what working hard really looks like.
About our Guest: Nell Rojas
Nell Rojas is a long-distance runner, US champion, and coach at Rojas Running. Nell was the top US finisher at the 2021 and 2022 Boston Marathons. With a marathon personal record of 2:24:51 at the 2023 Boston marathon and a half marathon personal record of 1:09:42 at Houston in 2022. Nell is globally competitive. At Northern Arizona University, Nell was a three-time Big Sky Conference champion. Since her debut marathon of 2:31:23, she has consistently placed well in major races, such as the winning Grandma’s Marathon in 2019 and 10th at the New York City Marathon in 2022. Nell was the US champion at the 2021 USATF 10-Mile Championship. Nell’s remarkable achievements and her role as a coach inspire and motivate runners around the world.
In this episode, Nell tackles the difficult topic of real toughness and how to manage hard efforts appropriately and honestly.
WORLD OF RUNNING
World of Running
Jacob ran a 5k PR
Emily ran the 5k
Dan O- Ludington Lakeside Half Marathon, won his AG
#1. The craziest Diamond League track meet ever in Paris
- Jakob Ingebrigtsen 2 mile World Best (Source)
- Officially a “world best” since World Athletics does not recognize a 2-mile world record). Though they still gave him the “World Record” sign at the end!
- Brief reminder about Ingebrigtsen’s background
- At 16 was the youngest runner to break 4 in the mile.
- Has gold world and Olympic medals
- Holds world record indoor 1500m
- Broke 26-year-old of 7:58.61 set by Kenya’s Daniel Komen.
- Passed 3000 meters in 7:24.07 (#3 on the all-time outdoor list by itself).
- 55-second last lap
- Rumblings of going after the WR in Oslo in the 1500m which is Hicham El Guerrouj‘s world record of 3:26.00.
- Faith Kipyegon 5,000m Record (source)
- The most surprising WR of the evening
- Last week Faith Kipyegon ran the WR in the 1500m
- She is the first woman to hold both records simultaneously since Italy’s Paola Pigni in 1969.
- Kipyegon had to beat Ethiopia’s Letesenbet Gidey, the previous world record holder at 14:06.62
- Gidey and Kipyegon had dropped the rest of a talented field by 3k (8:31.9)
- hitting 4k in 11:21.7 it appeared the world record would be just out of reach.
- Kipyegon took the lead early in the penultimate lap but was not able to create a gap either. Kipyegon picked it up slightly at the bell, but even with 200 meters to go, Gidey was right there
- With a last lap of 60.6, final 200 of 28.1
- Gidey ran 14:07.94, the #3 time in history, to become the first woman to break 14:10 twice.
- Ejgayehu Taye was 3rd in 14:13.31, #8 time in history
- six women broke 14:30 in all – a record for a single race.
- American Alicia Monson was 8th in 14:34.88, three seconds off her personal best.
- Jakob Ingebrigtsen 2 mile World Best (Source)
- Lamecha Girma 3000m Steeplechase WR
- Currently holds the 7:23.81 indoor 3000m record.
- Went out fast, accelerated beyond world record pace, held on for the world record finish
- Girma gets his steeplechase glory—- instead of runner up.
- At the 2019 World Championships in Doha, Silver
- At the 2021 Olympics in Tokyo, Silver
- At the 2022 World Indoor Championships in Belgrade, Silver
- 2022 World Championship, Silver
#2. Grayson Murphy wins World Championship
- Grayson Murphy was bronze in the vertical uphill race …
- 3 days later Grayson Murphy won the mountain classic event in 1:04:29
- Finished about a minute ahead of Tove Alexandersson who is a 17-time World Championships gold medalist in orienteering.
- Murphy, won her first world title in 2019 in her debut at the event.
- Leonard Chemutai (UGA) won on the mens side
- Chemtai won the U20 mountain classic race at last year’s championships in Thailand.
- Countries scored as teams and Kenya won for both Men and Women.
#3. NCAA Championships
NCAA Champs were HOT
- Held in Austin, TX in June?
- Everything was about mitigating the heat and controlling efforts
- Ky Robinson (Stanford, Australia) pulled of the incredible double victory (last one to do that was Ed Cheserek)
- Teammate Charles Hicks was 2nd in the 10,000m
- Won both races in almost exactly the same manner–big surge with 500m to go to surprise the field and they never recovered
- Katelyn Tuohy (NC State) went for it big time and paid for it big time
- Instead of racing the field, she tried to outrun them, they caught her in the final lap and put 6 women past her
- Harvard’s Maia Ramsden (New Zealand) had the best finish for a clear victory
- Tuohy then scratched out of the 5,000m final as well
- Washington continues to demonstrate its dominance for miles (remember that indoor race when they put 8 guys under 4 in a single race?
- They had 3 in the finals, and among them, only one Nathan Green wasn’t already a national champion (Joe Wascom won last year’s 1500m, Luke Houser won this year’s indoor mile)
- As it happens, it was Green’s day after all to complete the trifecta–winning in a decisive final 100m that was unrivaled by the field.
- Wascom also pulled off a late surge for 2nd
- Washington has now won the last 3 mile contests in NCAA (1500m and indoor mile).
- With Tuohy out, it became a different race
- Parker Valby (Florida) decided to make it her race
- After what amounts to a constant stream of injuries for nearly a year now, she still managed to show up at NCAAs ready to race
- Valby put the pedal down early and never relinquished, not only holding the front but gaping the field early and extending the gap throughout
- She was never challenged
- Won in an amazing 15:30 in the heat/humidity (her PR is only 10 sec faster–15:20)
- 2nd and 3rd went to Everlyn Kemboi (Utah Valley) and Emily Venters (Utah) respectively who finished 1st and 2nd in the 10,000m
- Just quick word here…
- True freshman Will Sumner (Georgia) won in a wire-to-wire negative split 1:44.2 (nearly 2-second PR as well)
- True breakout performance–see what kind of momentum that generates
- #5 all-time NCAA list
- Was the #3 high schooler (and US HS record in 600m)
- Fastest time by an American this year, only American with the world champs standard