In this week’s episode of the A to Z Running Podcast, discuss goal setting for runner with Polish steeplechaser Alicja Konieczek. Alicja shares practical insights about why goal setting is helpful and how to do it well.
View this post on Instagram
- Follow and Subscribe (on YouTube or your favorite podcast platform)
- Listener interactions on our post about how running is a microcosm for life from Molly, who wrote,“This is my favorite post of yours! The trials of miles help prepare our minds and hearts for both the blessings and tragedies we will surely encounter in this life.”
- This episode is sponsored by Roll Recovery. They are well known among athletes for their R8 which we have had the opportunity to add to our own recovery. We were fortunate to get the lowdown straight from Roll Recovery’s Louis Falland. In this episode he shares how to use the R8 tool. Tune in to hear more!
World of Running
First, some great runs from several of our athletes this weekend. Kait, Ashley, Pete, and Kathy ran marathon PRs (Kathy’s was also a big time BQ), and Dan won his age group in the half marathon. It should also be noted that Kait ran over an HOUR PR for a marathon and was willing to share with us a quick note about what she was doing in training that helped make this possible.
Recent AtoZrunning Guest, Todd Buckingham won the Olympic Distance at the Grand Rapids Tri. Congrats to Dr. Todd. Previous guest, Brittany Charboneau won the Leadville Trail Marathon this weekend as well.
WHAT: U.S. Olympic Track & Field Team Trials
WHEN: June 18- June 27, 2021
WHERE: Hayward Field, Eugene, Oregon
Men’s 10k Final
- Woody Kincaid outkicked teammate Grant Fisher to run away with the U.S. Olympic Trials win in a time of 27:53.62
- Grant Fisher was second. Remember Grant Fisher is a Michigan Native, also part of Bowerman Track Club ran 27:54.29
- The third spot went to Joe Klecker of the OAC coached by Dathan Ritzenhein 27:54.90
- Ben True has hit the Olympic Standard and will be the alternate for Team USA.
- Previous guest Sam Chelanga was 8th place
- Martin Hehir was 20th
- We don’t normally cover field events, but it was exciting to see Ryan Crouser win the Men’s Shot Put and set a new World Record with a throw of 23.37
Women’s 1500m Final
- Dramatic beginnings to the 1500m final.
- Elle Purrier St. Pierre bumped over the rail.
- Perhaps caused Elle to press the pace even harder.
- Elle Purrier won in an Olympic Trials record and personal best of 3:58.03
- Cory McGee hung in with the moves until the final stretch with Elle and won her spot on Team USA in a time of 4:00.67, which is a personal best time
- Heather MacLean claimed the final spot in 4:02.9, a personal best for MacLean.
Men’s 800m Final
- Now you remember from last week at the NCAA Isaiah Jewitt. The young graduate led the race going immediately to the front. He continued to make surges.
- Clayton Murphy stayed with him for each of his surges and overcame Jewitt in the final straight away, Clayton took the Olympic Trials win in a time of 1:43.17, new world lead
- Isaiah Jewitt came in second to claim his spot on team USA in 1:43.85 personal best time
- Bryce Hoppel 1:44.14
- Donavan Brazier didn’t have it in the last 200
Women’s 5,000m Final
- Started out slow due to the extreme heat.
- Elise Cranny took the win by cranking the pace, running a final 400m in 63
- A group of 4 didn’t stay together until the last 300m or so which included…
- Second place winner Karissa Schweizer
- Rachel Schneider claimed the final Olympic spot
- Followed by the very gutsy 4th place finisher, Abbey Cooper
- Abbey ran a solo Olympic qualifier in the preliminary round
- These ladies ran about a 4:32 last mile, 2:10 for the last 800m
Watch out for Leah Falland in the women’s steeplechase. I love this quote from Leah from our first episode with her titled, Feeling Powerful Again. “My main goal was to get back to a place where I was running on the track and feeling just powerful again… feeling like my old fluid self. Like I could just eat laps up. I want that back in a race. I want that spark again.”
- Upset against the World Champion, Timothy Cheruiyot who was 4th in the race.
- Top two finishers in each event are guaranteed Olympic selection, if they have the Olympic standard.
- Third place was awarded to third in the race, much to many people’s dismay, and not Timothy Cheruiyot.
- Charles Simotwo won the race in 3:32.75
- Kamar Etyang second in 3:33.02
- Abel Kipsang third in 3:33.12
- Timothy Cheruiyot was forth in 3:34.36
- Cheruiyot was the 1500m Diamond League Champion in 17,18,19
- 1500m World Champion in 2019
- Boasts a personal best of 3:28.41 (Monaco 2018)
- Has the current world leading time of 3:28 .45from August of 2020
- 1500m run comes at about 60min in the below video.
1500m starts at about an hour
MAIN TOPIC: GOAL SETTING IN RUNNING
This week on the A to Z Running Podcast we have polish pro runner Alicja Konieczek of On Athletics Club to discuss goal setting. If you’re anything like us, the current excitement of the upcoming Olympics, records dropping as we discussed last week, and race opportunities opening up, we are thinking about our own goals. This episode is really practical as we are given some really helpful specifics on goal setting for runners from Alicja.
3 things to think about:
- Why should we set goals
- How can we create weekly, or short term goals to reach the big goals
- And how goal setting during a return from sickness or injury can be hugely beneficial too
About our Guest: Alicja Konieczek
Our guest Alicja Konieczek (cone-yay-check) was the 2019 Gold Medalist at the Universiade in Naples Italy, is a 9x DII Champion, and was the winner of the 3,000m steeplechase recently at the European Team Championships. She has also competed for Poland at the 2019 World Championships in Qatar.
Coached by Dathan Ritzenhein and part of the On Athletics Club (OAC), Alicja ran a new impressive PR in the 3,000m steeplechase in May of this year in 9:33.
Alicja is the leading Polish 3,000m steeplechaser, and an Olympic hopeful. Next up, Polish National Championships.
Today Alicja joins us talking about goal setting, which she is very passionate about as you will hear. She designed an Athlete’s Planner helping athletes form their goals.
Personal Best Performances:
1500m – 4:21.68
Indoor Mile- 4:37.42
3,000m Steeplechase- 9:33.42
Indoor 3,000m- 9:17.90
Follow Alicja Konieczek