Fernando Cabada joins the show to discuss how competition cannot complete you. He shares about the two wolves you feed.
After that we discuss the world of running continuing coverage on the Diamond League, fast high schoolers, and double threshold workouts!
MAIN TOPIC: Feeding the Wolves
Main Topic: Feeding the Wolves
This week, US champ and record-holder Fernando Cabada joins us to discuss the competitive urge and finding worth, and in his words, how we feed the wolves inside us.
Guest: Fernando Cabada
Fernando Cabada is an accomplished American professional runner, US Champion, US record holder and coach at Cabada Training Systems. Cabada’s long professional running career.
In 2021, Cabada was 3rd overall at the USATF 50km Championships and broke the US masters record. He will be representing Team USA at the 50k World Championships this fall.
With exceptional personal best times, including a 5000-meter time of 13:34, 10000-meter personal best of 28:25, and a half marathon personal best time of 1:02:00, Fernando has proven his exceptional talent in long-distance running.
Throughout his career, Fernando has achieved remarkable milestones. He became the 2006 USATF 25km Champion with a time of 1:14:21 in Grand Rapids, MI, where he also held the 25km American Record with the same impressive time. Representing the USA, he participated in the 2007 IAAF World Championships as a member of the marathon team in Osaka, Japan.
Fernando’s achievements continued to shine with his victory as the 2008 USATF Marathon Champion. He was recognized as the 2008 USATF Men’s Long Distance Runner of The Year.
Among his accolades, Fernando secured the title of the 2022 USATF Colorado Runner of The Year in Long Distance Running-Masters. He also set records as the Masters American Record Holder in the 50km distance (as mentioned previously), and in the 25km and 30km masters records which he achieved recently in 2023.
Fernando’s passion for running extends beyond his personal achievements. As a coach at Cabada Training Systems, he shares his expertise and helps aspiring athletes reach their full potential. With his dedication and remarkable accomplishments, Fernando Cabada continues to inspire and leave a lasting impact on the world of long-distance running.
In this conversation Fernando digs into his life, with it’s highs and lows. What started as a conversation about his competitive nature turned into a powerful conversation of how running does not define your worth and competition cannot complete you. He talks about the two wolves in yourself that you feed, tune in to find out what he means.
Full Running Profile
Personal best times:
5000 meters: 13:34 Mt. Sac Relays
10000 meters: 28:25 Oregon Invitational
Half Marathon: 1:02:00 Aramco Houston Half Marathon
25km: 1:14:21 River Bank Run (Grand Rapids, MI)
30km: 1:33:47 Seville Marathon
Marathon: 2:11:36 BMW Berlin Marathon
50km: 2:50:23 Volcano Hawaii
2006 USATF 25km Champion 1:14:21 (Grand Rapids, MI)
2006 25km American Record Holder 1:14:21 (Grand Rapids, MI) *Former
2007 IAAF World Championships-USA Team/Marathon (Osaka,Japan)
2008 USATF Marathon Champion 2:16:32 (Twin Cities Marathon)
2008 USATF Men’s Long Distance Runner of The Year “Robert E. Decelle”
2011 USATF 25km Champion 1:15:41 (Grand Rapids, MI)
2012 USA Olympic Marathon Trials 2:11:53 7th place (Houston, TX)
2014 IAAF World Half Marathon Championships 1:02:53 46th(Copenhagen)
2022 USATF Colorado Runner of The Year (Long Distance Running-Masters)
2022 50km Masters American Record Holder 2:57:35 (Madison, WI)
2022 Grandmas Marathon 25th overall (1st Masters) 2:16:52 (Duluth, MN)
2022 Mad City 50km 1st overall (1st Masters) 2:57:35 (Madison, WI)
2022 USATF 25km Championship (1st Masters) 1:20:54 (Grand Rapids, MI)
2021 USATF 50km Championships 3rd overall 2:55:07 (Long Island, NY)
2021 Go Big 50km 1st overall CR 2:50:23 (Volcano, Hawaii)
2021 The Woodlands Marathon 2:21:17 1st overall (The Woodlands, TX)
2021 Behind The Rocks 30km Trail 1st overall CR 1:54:30 (Moab, UT)
2023 25km Masters American Record Holder 1:16:53 (Seville Marathon Split)
2023 30km Masters American Record Holder 1:33:47 (Seville Marathon Split)2023 Zurich Seville Marathon 2:20:53 (Seville, Spain)
2023 Houston Half Marathon 32nd overall (1st Masters) 1:04:15 (Houston, TX)
WORLD OF RUNNING
World of Running
Hannah ran a 9k PR
Shout out to AtoZrunners Andrew and Ben who put on the Lightpoint 5k in Grand Rapids!
Jacob and Mary both ran very strong 5ks
Mary was 1st AG
Allison ran 5k with My Team Triumph
Mallory ran a marathon and finished only 12sec off her PR
#1. Bislett Games (Oslo Diamond League)
- LetsRun called it a “battle for the ages”
- Yomif Kejelcha (Ethiopia) and Jacob Kiplimo (Uganda) battled to the line in a photo finish
- Both finished in exactly 12:41.73, Kejelcha given the victory
- By the photo, Kejelcha may have won only because Kiplimo’s head was blocking his shoulder in the photo
- Closest finish for a race under 12:45 ever
- Final mile was about 3:54
- Kejelcha new meeting record
- Both granted a tie for #5 fastest 5,000m in history
- 17-year-old Birke Haylom (Ethiopia) won in a bold run to finish 4:17 for a new U20 world record
- American Cory McGee ran a monster race and finished strong for 4:18 in 2nd and 4th fastest American woman
- In 3rd, Jessica Hull ran a new Oceania and Australian record 4:18.24
- World XC champ and WC silver medalist Beatrice Chebet (Kenya) won in meeting record 8:25
- Ugandan Sarah Chelangat finished 6th in a new national record 8:32
- In front of his home crowd, Jakob Ingebrigtsen put on a show
- Trademark race–run at the front, push from mid-race, kick like a demon
- Finished in a European record 3:27.95, 6th fastest all-time
- Star-studded field couldn’t match him at his game
- 8 men under 3:30:
- Mohamed Katir (Spain),
- Yared Nuguse (USA)–3:29.02 North American record (though officially not recognized as the US record, Lagat situation),
- Timothy Cheruiyot (Kenya),
- Mario Garcia (Spain),
- Azeddine Habz (France),
- Olli Hoare (Australia)–3:29.41 Oceania and Australian record,
- Narve Gilje NORDÅS (Norway)
- 3 of those guys all coached by Ritz w/ OAC
- 12th place Andreas Almgren ran a new Swedish record
#2. High schoolers right now…
(source: LetsRun) Simeon Birnbaum is the dude. Check out this week:
- Started with a blazing 8:34.10 2-mile time, 2nd fastest high school
- 2 days later, ran 3:37.93 in a 1500m where he finished 3rd against a pro field, also 2nd fastest high school time
- 2 days after that, he won the Nike Outdoor Nationals 1500m in 4:02 with a 55-second last lap
- With that, he officially won all the big track races this year: Arcadia, Festival of Miles, Brooks PR, and Nike Outdoor Nationals
(source: LetsRun) Niels Laros (Netherlands)
- Just ran 3:32.89 for a new Dutch record at age 18
- If American, he would hold the 800m, 1500m, and 5,000m high school records
#3. Double-threshold training
(source: Marius Bakken)
- A brief note about the rage in training–double-threshold
- Bakken is believed to be the author of the modern approach, though it has been used historically by many successful runners and coaches
- The aim: spend more time at higher percentages of maximum
- Use precise lactate testing to closely regulate efforts
- Stack workouts