(7-3-10) By David Monti, (c) 2010 Race Results Weekly, all rights reserved - On a magnificent day of middle distance running at the 36th Prefontaine Classic, Olympic 1500m champion Asbel Kiprop of Kenya won the Bowerman Mile, the fastest of 20 men in two races to dip under the four-minute barrier here today. Today's meet was the sixth stop of the 2010 Samsung Diamond League series, and the second and final meeting of the series in the United States.
Before Kiprop won the Bowerman Mile, 20 year-old Ryan Gregson provided a perfect prologue in the "B" heat over the same distance, dubbed by organizers as the "International Mile." Pacemakers Mark Wieczorek of the Oregon Track Club and Rob Novak of the NYAC hit the first quarter in a swift 55.7 seconds, and the halfway in 1:55.3. Gregson, who plans to run the 1500m in the Commonwealth Games in October, was running comfortably in the pack, despite enduring a long trip to Eugene from Australia.
"Actually, in warm-up I didn't feel that great," he said after the race. "Like I said, I had a long haul flight and got in on Monday. Every time I've done that... I've run pretty bad."
But not today. Gregson stayed back when Kenyan Josphat Kithii started a long kick for home on the backstretch of the final lap. Gregson moved steadily into contention around the final two turns, sprinting away from South Africa's Juan van Deventer to run a personal best 3:53.19 and become the fifth-fastest Australian of all time at the distance.
"It's my first time to Pre, and I won," said Gregson bluntly. "I'm not complaining."
A.J. Acosta, who just finished his NCAA career at the University of Oregon, came from fourth to second in the homestretch to set a big personal best of 3:53.76. Van Deventer was third in 3:54.12. Ten of the 11 finishers in this heat --the last being two-time USA 10,000m champion Galen Rupp in 3:57.72-- broke four minutes.
The Bowerman mile was the meet's finale, and the sold-out crowd at Hayward Field were not disappointed. The presence of 6'-5" (196cm) Andrew Wheating in lane 1, the outgoing Oregon senior who won the NCAA 800m and 1500m titles last month, brought the crowd to its feet even before the race started.
"This was just something else," Wheating said of the excitement he felt on the starting line.
Australian Lachlan Renshaw and Kenyan Gideon Gathimba handled the pacemaking duties with aplomb, hitting the first quarter in 55.1 seconds, and the second in 58.5 (1:53.60), slightly slower than in Gregson's heat. Renshaw retired at halfway, and after Gathimba stepped off the track half a lap later, Kiprop was already in the lead, chased by compatriot Daniel Kipchirchir Komen. The impossibly thin 6'-1" (186cm) athlete was confident that the race was his.
"I did my personal best here last year (3:48.50), and currently have the world lead in the mile (3:49.56), so I knew I was strong," he said.
Kiprop "only" needed a 56-second closing quarter to finish in 3:49.75. He slowed down as he approached the tape, looked at the crowd to his right and waved two fingers in their direction.
"I wanted to show a sign of the second time," he said. "This is the second time I win here. I won here last year."
Morocco's Amine Laalou ran made his first-ever mile a memorable one, clocking 3:50.22. Ethiopia's Mekonnen Gebremedhin (3:50.68) and Komen (3:50.70) finished third and fourth, respectively.
But right behind the Africans, Wheating was having the race of his life. He was running in last place on the first lap, and was fourth from last in the 12-man field at half-way. He was saving his energy for the last lap, he said.
"We got to 400 to go and I was, like, I feel great," Wheating told reporters. "A little more, just a little more!" He added: "I got to 200 and I felt like I hadn't woke up yet."
Wheating stormed around the final turn, passing everyone but the front four to stop the clock at 3:51.74, slicing six and one half seconds off of his career best. He then want to the side of the track, tucked his thumbs under the arm openings of his singlet, and thrust the huge Oregon "O" towards the crowd, pointing at his chest. The crowd went wild.
"I just felt comfortable the whole way," said Wheating.
Like in the first heat, ten men went under four minutes, the last being Kenyan Haron Keitany (3:57.07). Bahrain's Yusuf Saad Kamel, the reigning world 1500m champion, was unable to finish the race and was seen limping out of the recovery area.
Sandwiched between the two miles, there were other terrific middle and long distance races. Sudanese sensation Abubaker Kaki won the 1000m race in a USA all-comers record, Sudanese record and world leading mark of 2:13.62. He was followed closely by Kenya's Boaz Lalang (2:14.83) and three-time American 800m champion, Nick Symmonds (2:16.35).
In the women's 800m, Russia's Mariya Savinova beat Maria Mutola's meet record by 1/100th of a second, clocking 1:57.56, another world leader. Nine women broke two minutes.
The women's 5000m was surprisingly fast, considering the windy conditions. Pacemakers Julia Howard and Treniere Moser got the race going with 69 and 70 second laps (14:35 pace), but the pace slackened to about 71 seconds for the middle laps after the pacers left and double Olympic champion Tirunesh Dibaba took over the lead.
"It was a bit windy," Dibaba said after the race.
Just like in New York on June 12, nobody could catch Dibaba on the final lap which she covered in 62.2 seconds to take the win in a meet record 14:34.07. Behind Dibaba, American Shalane Flanagan came within five seconds of her national record, clocking 14:49.08. It was Flanagan's last race on the track before she begins training for her marathon debut in New York in November.
"I wish today wasn't my last (track) race," she lamented. "I really fell like something special could happen in the perfect conditions. Today made the most of what we had, and it was still a great result. I'm happy."
In all, five women got under 15 minutes. Kenyans Sally Kipyego (14:54.50), Pauline Korikwiang (14:55.27) and Amy Begley (14:56.72) followed Dibaba and Flanagan.
In the men's 5-K, Tariku Bekele of Ethiopia ran the first-ever sub-13:00 on American soil (12:58.93), outsprinting compatriots Dejen Gebremeskel (12:59.30) and Imane Merga (13:00.18) in the final dash for the line. The younger brother of the double Olympic champion from Beijing, Kenenisa Bekele, was clearly satisfied with his race, which he topped with a sub-55 second final lap.
"I'm so happy today," said Bekele. "I run three times (here) before, but this is my first winning today so I'm very happy."
In the women's 3000m steeplechase Kenya's Milcah Chemos Cheywa pulled away from Spain's Marta DomÃnguez when the Spaniard stumbled coming out of the final water jump. Chemos ran a meet record 9:26.70 to DomÃnguez's 9:29.61.
Action in the Samsung Diamond League continues in Lausanne, Switzerland, next Thursday with the Athletissima meeting.
Race Report: 2010 Pacific Crest Olympic Triathlon
(6-29-10) Submitted by Dave Campbell - After completing the Pacific Crest Long Course Triathlon eight times in the last 12 years, I was ready for a change so this year I raced the Olympic-distance for the first time. What a fun event! I may never go back to the hot, drawn-out suffering of the long course! To experience the beautiful views of the Cascades, the tall pine trees, the clean, dry, warm, mountain air and finishing your race by lunch time with enough energy left over to go swimming with the kids in the afternoon was wonderful! Nearly 600 athletes made their way up to Wickiup Reservoir for one of the final events of the magnificent Pacific Crest Endurance Sports Weekend.
The lake temperature was 63 degrees, but was paired with warm sunshine pouring down from above. The 1500-meter clockwise swim exited onto the boat ramp at the reservoir where athletes then saddled up for a 28-mile rolling bike ride with a moderate three-mile long climb at the midpoint. The steeper slopes of the climb were punctuated by several false flats, breaking it up, and allowing recovery before a long, fast drag down into Sunriver. The 10-kilometer run looped counter clockwise around the resort village on the bike paths.
The fastest swimmer was 30-year-old Lauren Thies of Portland, over a minute and a half faster than her nearest female competitor (Beth Steen of Phoenix, AZ) and over 20 seconds quicker than the fastest male. The honor of “first out of the water”, however, (due to the wave starts) was 30-year-old Chris Boudreaux of Portland, OR in 20:37. Boudreaux, owner of Athletes Lounge in Portland, was one of about twenty athletes starting in the elite wave, while age group wave racer Brady Childs (age 28) posted the fasted men’s swim split in 20:18.
Curiously, as I racked my bike Sunday morning, I had the thought that given the compulsive, driven nature of triathletes, it was only a matter of time until someone raced the long course triathlon on Saturday and then the Olympic on Sunday. And sure enough, it happened this year! Saturday’s third place finisher Adam Zucco, 35, from Elburn, IL, exited the water just behind Boudreaux in 20:43. Amazing. The day after PCT Saturday, I have usually feel like I had been hit by a truck, and have been known to get up and have breakfast and then go back to bed. And yet here was Zucco, after four and a half hours of high elevation, hot, intense racing, not only toeing the line AGAIN but up with the leaders. WOW.
Zucco, laid down the law on the bike with a blistering pace of 25.12 miles per hour for a fastest bike split of 1:06:52. Boudreaux, however, was giving him quite a fight. After leaving T1 with a 15 second lead courtesy of his swim and a faster transition, Boudreaux was only 17 seconds slower on the bike. These two competitors were nearly a minute and a half faster than the next cyclist, 28-year-old Josh Johnston of Portland with two-time defending champion David Gettle of Weiser, ID another minute and half back. Again, Boudreaux’s slightly quicker transition put him BACK into the lead exiting T2… by ONE SCANT SECOND. On the run, the fresh legs of the Oregonian were up against the man from the Midwest who raced 70.3 miles the day before.
Meanwhile, in the women’s race, the experienced legs ruled the day. 50-year-old Lisa Magness of Bend was tenth fastest on the day with a 1:12:42 bike, and over a minute clear of 46-year-old Ann Davidson of Portland; a past winner here (15th best overall). 30-year-old Sarah Barkley of Richland, WA was third best in 1:14:01 (17th overall) to rise up the standings after a 31:11 swim. Exiting T2, Magness was in the lead with Davidson only a minute behind and both women well clear of strong swimmer Angie Smith, 37, from Salem, third overall leaving T2.
Defying the rising heat, fatigue, and logic, the amazing Zucco tore through the run in 37:17, fourth best on the day to break the tape in 2:06:56 for a near two minute victory, the 35-39 age group title and a stunning feat of endurance excellence over the weekend. Boudreaux ran a solid 39:05 (seventh best) to claim second and the 30-34 win. The fastest runner of the day was 20-year-old Grant Eldridge of Happy Valley, OR with an amazing 36:19 on the winding, twisting, and quite warm running course, which was covered with friendly and encouraging spectators and vacationers. This run put Eldridge in 10th overall and gave him the 20-24 title. Bend’s John Craft, 37, came up to third overall in 2:15:58 with his impressive 38:57 run. Nearly a minute back in fourth was Robert Pritchett of Ellensburg, WA, 3rd best runner on the day with a smoking 37:07. 28-year-old Gettle was fifth overall in 2:16:52 and winner of the 25-29 age division, a little over a minute clear of strong cyclist Johnston with Nicholas Brown of Corvallis, OR less than 30 seconds back for 7th overall and third in a competitive age group. I was eighth overall in 2:18:44, just 31 seconds clear of a very hard-charging Andy Libert (Blue Lake Masters winner) of Eugene, and thrilled to take the Masters and 40-44 title. This being Central Oregon, the race would not be complete without 80 years young Lew Hollander of Bend, a past World Masters Champion, beating over 100 athletes much younger than he in 3:34:34!
Team Cooper of Bend, OR topped all relay teams in 2:39:25. 36-year-old Laura Cooper swam a 33:06, then hustled down to Sunriver to log a 45:06 run. 37-year-old Christopher Cooper, meanwhile biked the 28 miles in 1:19:54.
Perhaps the greatest thing about the Pacific Crest events is that you are in Sunriver, OR for the all of the weekend’s racing. Great swimming, weather, and outdoor recreational opportunities abound as you recover and enjoy family and friends and trade war stories over barbeques. And there is always the next race! For me, it will be the Haag Lake Olympic Distance Race July 10th, a Northwest classic, and the TRI NorthWest Regional Championship. It is hard and hilly and I hope to see you there!
Complete results for this year's races can be found at www.racecenter.com - click on RESULTS. Video highlights can be found here: www.ktvz.com.
Olympic Triathlon
Overall Men
1. Adam Zucco, 35, 2:06:56, Elburn, IL
2. Chris Boudreaux, 30, 2:08:43, Portland, OR
3. John Craft, 37, 2:15:58, Bend, OR
Overall Women
1. Ann Davidson, 46, 2:24:39, Portland, OR
2. Beth Steen, 29, 2:29:15, Phoenix, AZ
3. Lisa Magness, 50, 2:30:18, Bend, OR
Olympic Duathlon
Overall Men
1. Chris Harig, 37, 1:46:53, Issaquah, WA
2. Dave Florence, 43, 1:49:07, Canby, OR
3. Sean Campbell, 43, 1:49:39, Klamath Falls, OR
Overall Women
1. Angela Allen, 42, 2:10:28, Sherwood, OR
2. Heather Leach, 52, 2:12:39, Seattle, WA
3. Kathryn Davis, 44, 2:16:04, Stanfield, OR
The lake temperature was 63 degrees, but was paired with warm sunshine pouring down from above. The 1500-meter clockwise swim exited onto the boat ramp at the reservoir where athletes then saddled up for a 28-mile rolling bike ride with a moderate three-mile long climb at the midpoint. The steeper slopes of the climb were punctuated by several false flats, breaking it up, and allowing recovery before a long, fast drag down into Sunriver. The 10-kilometer run looped counter clockwise around the resort village on the bike paths.
The fastest swimmer was 30-year-old Lauren Thies of Portland, over a minute and a half faster than her nearest female competitor (Beth Steen of Phoenix, AZ) and over 20 seconds quicker than the fastest male. The honor of “first out of the water”, however, (due to the wave starts) was 30-year-old Chris Boudreaux of Portland, OR in 20:37. Boudreaux, owner of Athletes Lounge in Portland, was one of about twenty athletes starting in the elite wave, while age group wave racer Brady Childs (age 28) posted the fasted men’s swim split in 20:18.
Curiously, as I racked my bike Sunday morning, I had the thought that given the compulsive, driven nature of triathletes, it was only a matter of time until someone raced the long course triathlon on Saturday and then the Olympic on Sunday. And sure enough, it happened this year! Saturday’s third place finisher Adam Zucco, 35, from Elburn, IL, exited the water just behind Boudreaux in 20:43. Amazing. The day after PCT Saturday, I have usually feel like I had been hit by a truck, and have been known to get up and have breakfast and then go back to bed. And yet here was Zucco, after four and a half hours of high elevation, hot, intense racing, not only toeing the line AGAIN but up with the leaders. WOW.
Zucco, laid down the law on the bike with a blistering pace of 25.12 miles per hour for a fastest bike split of 1:06:52. Boudreaux, however, was giving him quite a fight. After leaving T1 with a 15 second lead courtesy of his swim and a faster transition, Boudreaux was only 17 seconds slower on the bike. These two competitors were nearly a minute and a half faster than the next cyclist, 28-year-old Josh Johnston of Portland with two-time defending champion David Gettle of Weiser, ID another minute and half back. Again, Boudreaux’s slightly quicker transition put him BACK into the lead exiting T2… by ONE SCANT SECOND. On the run, the fresh legs of the Oregonian were up against the man from the Midwest who raced 70.3 miles the day before.
Meanwhile, in the women’s race, the experienced legs ruled the day. 50-year-old Lisa Magness of Bend was tenth fastest on the day with a 1:12:42 bike, and over a minute clear of 46-year-old Ann Davidson of Portland; a past winner here (15th best overall). 30-year-old Sarah Barkley of Richland, WA was third best in 1:14:01 (17th overall) to rise up the standings after a 31:11 swim. Exiting T2, Magness was in the lead with Davidson only a minute behind and both women well clear of strong swimmer Angie Smith, 37, from Salem, third overall leaving T2.
Defying the rising heat, fatigue, and logic, the amazing Zucco tore through the run in 37:17, fourth best on the day to break the tape in 2:06:56 for a near two minute victory, the 35-39 age group title and a stunning feat of endurance excellence over the weekend. Boudreaux ran a solid 39:05 (seventh best) to claim second and the 30-34 win. The fastest runner of the day was 20-year-old Grant Eldridge of Happy Valley, OR with an amazing 36:19 on the winding, twisting, and quite warm running course, which was covered with friendly and encouraging spectators and vacationers. This run put Eldridge in 10th overall and gave him the 20-24 title. Bend’s John Craft, 37, came up to third overall in 2:15:58 with his impressive 38:57 run. Nearly a minute back in fourth was Robert Pritchett of Ellensburg, WA, 3rd best runner on the day with a smoking 37:07. 28-year-old Gettle was fifth overall in 2:16:52 and winner of the 25-29 age division, a little over a minute clear of strong cyclist Johnston with Nicholas Brown of Corvallis, OR less than 30 seconds back for 7th overall and third in a competitive age group. I was eighth overall in 2:18:44, just 31 seconds clear of a very hard-charging Andy Libert (Blue Lake Masters winner) of Eugene, and thrilled to take the Masters and 40-44 title. This being Central Oregon, the race would not be complete without 80 years young Lew Hollander of Bend, a past World Masters Champion, beating over 100 athletes much younger than he in 3:34:34!
Team Cooper of Bend, OR topped all relay teams in 2:39:25. 36-year-old Laura Cooper swam a 33:06, then hustled down to Sunriver to log a 45:06 run. 37-year-old Christopher Cooper, meanwhile biked the 28 miles in 1:19:54.
Perhaps the greatest thing about the Pacific Crest events is that you are in Sunriver, OR for the all of the weekend’s racing. Great swimming, weather, and outdoor recreational opportunities abound as you recover and enjoy family and friends and trade war stories over barbeques. And there is always the next race! For me, it will be the Haag Lake Olympic Distance Race July 10th, a Northwest classic, and the TRI NorthWest Regional Championship. It is hard and hilly and I hope to see you there!
Complete results for this year's races can be found at www.racecenter.com - click on RESULTS. Video highlights can be found here: www.ktvz.com.
Olympic Triathlon
Overall Men
1. Adam Zucco, 35, 2:06:56, Elburn, IL
2. Chris Boudreaux, 30, 2:08:43, Portland, OR
3. John Craft, 37, 2:15:58, Bend, OR
Overall Women
1. Ann Davidson, 46, 2:24:39, Portland, OR
2. Beth Steen, 29, 2:29:15, Phoenix, AZ
3. Lisa Magness, 50, 2:30:18, Bend, OR
Olympic Duathlon
Overall Men
1. Chris Harig, 37, 1:46:53, Issaquah, WA
2. Dave Florence, 43, 1:49:07, Canby, OR
3. Sean Campbell, 43, 1:49:39, Klamath Falls, OR
Overall Women
1. Angela Allen, 42, 2:10:28, Sherwood, OR
2. Heather Leach, 52, 2:12:39, Seattle, WA
3. Kathryn Davis, 44, 2:16:04, Stanfield, OR
Pacific Crest 2010 Wrap-Up
(6-28-10) The last weekend in June is one of the biggest (and busiest) of the season for endurance sports in the Northwest each year - and 2010 proved no different. With Rock 'n' Roll taking place in Seattle and Ironman Coeur d'Alene taking place in Idaho, the 2010 Pacific Crest Weekend Sports Festival was lighting up Central Oregon.
Over 5,000 participants took part in this year's Pacific Crest events, which spanned three days and offered ten separate races - with a little something for everyone.
The marquee event of the weekend was the long course triathlon, which was held on Saturday, June 26. Participants swam 1.2 miles in Wickiup Reservoir, then rode 58 miles up the Cascade Lakes Highway before returning to the resort community of Sunriver where they completed the 13.1-mile half marathon.
Also held on Saturday was an endurance duathlon (sans swim), half marathon and marathon. Sunday offered an Olympic triathlon and duathlon, as well as a 5k, 10k and kids dash. Adam Zucco of Elburn, IL apparently used Saturday's long course triathlon (in which he placed 3rd overall) as a warm up for Sunday's Olympic-distance triathlon where he outran Portland's Chris Boudreaux for the overall win.
Complete results for this year's races can be found at www.racecenter.com - click on RESULTS. Video highlights can be found here: www.ktvz.com.
SATURDAY - PACIFIC CREST OVERALL RESULTS
Long Course Triathlon
Overall Men
1. Chris Bagg, 31, 4:07:46, Portland, OR
2. Damian Hill, 27, 4:08:57, Portland, OR
3. Adam Zucco, 35, 4:25:31, Elburn, IL
Overall Women
1. Mackenzie Madison, 23, 4:42:53, Eugene, OR
2. Amy Bottenberg, 37, 4:51:22, Reno, NV
3. Courtenay Brown, 31, 4:52:23, Lake Forest Park, WA
Endurance Duathlon
Overall Men
1. Scott Kocher, 35, 4:12:56, Portland, OR
2. B Bottenberg, 46, 4:32:38, Reno, NV
3. Kirk Herring, 55, 4:33:50, Spokane, WA
Overall Women
1. Holly Graham, 32, 4:45:16, Tucson, AZ
2. Kelli Reed, 42, 5:12:32, Eugene, OR
3. April Shepherd, 33, 5:17:59, Portland, OR
Half Marathon
Overall Men
1. Kalpanatit Broderick, 29, 1:12:10, Bend, OR
2. Tim Monaco, 44, 1:22:39, Bend, OR
3. Jeff Nielsen, 40, 1:22:47, Corvallis, OR
Overall Women
1. Jessica Dobek, 30, 1:23:20, Tualatin, OR
2. Jennifer Seibel, 36, 1:32:01, West Linn, OR
3. Nicole Smith, 30, 1:34:50, Bend, OR
Marathon
Overall Men
1. Holden Rennaker, 19, 2:58:31, Portland, OR
2. Gary Krugger, 25, 2:59:37, Edinboro, PA
3. Tom Moline, 42, 3:01:42, Hood River, OR
Overall Women
1. Sabine Pullins, 37, 3:09:55, Bend, OR
2. Erin Perkin, 35, 3:17:36, Tigard, OR
3. Jenna Peterson, 20, 3:17:44, Spokane, WA
SUNDAY - PACIFIC CREST OVERALL RESULTS
Olympic Triathlon
Overall Men
1. Adam Zucco, 35, 2:06:56, Elburn, IL
2. Chris Boudreaux, 30, 2:08:43, Portland, OR
3. John Craft, 37, 2:15:58, Bend, OR
Overall Women
1. Ann Davidson, 46, 2:24:39, Portland, OR
2. Beth Steen, 29, 2:29:15, Phoenix, AZ
3. Lisa Magness, 50, 2:30:18, Bend, OR
Olympic Duathlon
Overall Men
1. Chris Harig, 37, 1:46:53, Issaquah, WA
2. Dave Florence, 43, 1:49:07, Canby, OR
3. Sean Campbell, 43, 1:49:39, Klamath Falls, OR
Overall Women
1. Angela Allen, 42, 2:10:28, Sherwood, OR
2. Heather Leach, 52, 2:12:39, Seattle, WA
3. Kathryn Davis, 44, 2:16:04, Stanfield, OR
5k
Overall Men
1. Brian Marshall, 13, 0:18:12, Bend, OR
2. Criss Duncan, 38, 0:18:37, Malin, OR
3, Jason Townsend, 34, 0:18:46, Bend, OR
Overall Women
1. Macayla Claver, 19, 0:19:16, Malin, OR
2. Katie Thronson, 9, 0:21:20, Spokane, WA
3, Malia Carr, 19, 0:21:53, Battle Ground, WA
10k
Overall Men
1. Timothy Badly, 25, 0:34:31, Bend, OR
2. Scott Gage, 20, 0:35:05, Bend, OR
3, Jeff Smith, 36, 0:35:22, Sherwood, OR
Overall Women
1. Jordyn Smith, 23, 0:39:10, Eugene, OR
2. Brittany Oregan, 21, 0:39:57, Spokane, WA
3, Chelsea Farber, 25, 0:47:01, Eugene, OR
Over 5,000 participants took part in this year's Pacific Crest events, which spanned three days and offered ten separate races - with a little something for everyone.
The marquee event of the weekend was the long course triathlon, which was held on Saturday, June 26. Participants swam 1.2 miles in Wickiup Reservoir, then rode 58 miles up the Cascade Lakes Highway before returning to the resort community of Sunriver where they completed the 13.1-mile half marathon.
Also held on Saturday was an endurance duathlon (sans swim), half marathon and marathon. Sunday offered an Olympic triathlon and duathlon, as well as a 5k, 10k and kids dash. Adam Zucco of Elburn, IL apparently used Saturday's long course triathlon (in which he placed 3rd overall) as a warm up for Sunday's Olympic-distance triathlon where he outran Portland's Chris Boudreaux for the overall win.
Complete results for this year's races can be found at www.racecenter.com - click on RESULTS. Video highlights can be found here: www.ktvz.com.
SATURDAY - PACIFIC CREST OVERALL RESULTS
Long Course Triathlon
Overall Men
1. Chris Bagg, 31, 4:07:46, Portland, OR
2. Damian Hill, 27, 4:08:57, Portland, OR
3. Adam Zucco, 35, 4:25:31, Elburn, IL
Overall Women
1. Mackenzie Madison, 23, 4:42:53, Eugene, OR
2. Amy Bottenberg, 37, 4:51:22, Reno, NV
3. Courtenay Brown, 31, 4:52:23, Lake Forest Park, WA
Endurance Duathlon
Overall Men
1. Scott Kocher, 35, 4:12:56, Portland, OR
2. B Bottenberg, 46, 4:32:38, Reno, NV
3. Kirk Herring, 55, 4:33:50, Spokane, WA
Overall Women
1. Holly Graham, 32, 4:45:16, Tucson, AZ
2. Kelli Reed, 42, 5:12:32, Eugene, OR
3. April Shepherd, 33, 5:17:59, Portland, OR
Half Marathon
Overall Men
1. Kalpanatit Broderick, 29, 1:12:10, Bend, OR
2. Tim Monaco, 44, 1:22:39, Bend, OR
3. Jeff Nielsen, 40, 1:22:47, Corvallis, OR
Overall Women
1. Jessica Dobek, 30, 1:23:20, Tualatin, OR
2. Jennifer Seibel, 36, 1:32:01, West Linn, OR
3. Nicole Smith, 30, 1:34:50, Bend, OR
Marathon
Overall Men
1. Holden Rennaker, 19, 2:58:31, Portland, OR
2. Gary Krugger, 25, 2:59:37, Edinboro, PA
3. Tom Moline, 42, 3:01:42, Hood River, OR
Overall Women
1. Sabine Pullins, 37, 3:09:55, Bend, OR
2. Erin Perkin, 35, 3:17:36, Tigard, OR
3. Jenna Peterson, 20, 3:17:44, Spokane, WA
SUNDAY - PACIFIC CREST OVERALL RESULTS
Olympic Triathlon
Overall Men
1. Adam Zucco, 35, 2:06:56, Elburn, IL
2. Chris Boudreaux, 30, 2:08:43, Portland, OR
3. John Craft, 37, 2:15:58, Bend, OR
Overall Women
1. Ann Davidson, 46, 2:24:39, Portland, OR
2. Beth Steen, 29, 2:29:15, Phoenix, AZ
3. Lisa Magness, 50, 2:30:18, Bend, OR
Olympic Duathlon
Overall Men
1. Chris Harig, 37, 1:46:53, Issaquah, WA
2. Dave Florence, 43, 1:49:07, Canby, OR
3. Sean Campbell, 43, 1:49:39, Klamath Falls, OR
Overall Women
1. Angela Allen, 42, 2:10:28, Sherwood, OR
2. Heather Leach, 52, 2:12:39, Seattle, WA
3. Kathryn Davis, 44, 2:16:04, Stanfield, OR
5k
Overall Men
1. Brian Marshall, 13, 0:18:12, Bend, OR
2. Criss Duncan, 38, 0:18:37, Malin, OR
3, Jason Townsend, 34, 0:18:46, Bend, OR
Overall Women
1. Macayla Claver, 19, 0:19:16, Malin, OR
2. Katie Thronson, 9, 0:21:20, Spokane, WA
3, Malia Carr, 19, 0:21:53, Battle Ground, WA
10k
Overall Men
1. Timothy Badly, 25, 0:34:31, Bend, OR
2. Scott Gage, 20, 0:35:05, Bend, OR
3, Jeff Smith, 36, 0:35:22, Sherwood, OR
Overall Women
1. Jordyn Smith, 23, 0:39:10, Eugene, OR
2. Brittany Oregan, 21, 0:39:57, Spokane, WA
3, Chelsea Farber, 25, 0:47:01, Eugene, OR
Eugene's Lauren Fleshman Caps Comeback with Second National 5000M Title
(6-25-10) By David Monti, (c) 2010 Race Results Weekly, all rights reserved - A year and a day ago in Eugene, Ore., Lauren Fleshman failed to show up on the starting line of the 5000m at the USA Outdoor Championships. Plagued by a series of mechanical problems stemming from a broken navicular bone in her foot that spawned other injuries, the 2006 USA 5000m champion scratched from the race, unable to compete. She seriously considered retiring at 27.
"If you'd have talked to me 12 months ago I was ready to, I don't know, open up a shoe store or something else," Fleshman said after winning her second national 5000m title here tonight. "Move to another state. I was very frustrated."
But under the patient coaching of Marc Rowland at the Nike Oregon Track Club in Eugene, the former NCAA champion at for Stanford University had been slowly working her way back to the form which put her on two national 5000m teams for the IAAF World Championships, and allowed her to run a personal best of 14:58.48 in 2008.
"If I didn't have coach Rowland and the Oregon Track Club, I don't know if I would have made it back," Fleshman explained, her wavy light brown hair pulled back into a ponytail. "I definitely wouldn't have been national champion this quickly. So, I'm full of gratitude for my situation in Oregon. I can't say it enough."
In tonight's race, Fleshman ran most of the way in the pack and did not respond immediately to a big surge by three-time Olympian Jen Rhines who threw in a 69.7-second lap with 5 laps to go. Rhines managed to build an eight-second lead with four laps to go, and it appeared that her aggressive strategy might work.
"My thinking was to go with five or six laps to go, but I got antsy," said Rhines. "I was just trying to get out of the habit of just running for second or third."
With two laps to go, Rhines's lead was down to five seconds. Fleshman was working with Molly Huddle to catch the 2002 USA 10,000m champion, and with 600 meters left in the race decided to go for the win.
"It was just knowing that I had enough left to put on a good kick," said Fleshman. "I didn't know if it would be enough to win, but I just got this smirk where I knew I had something left."
Running 66.9 seconds for the final lap, Fleshman was too far in front for the chasing Huddle to catch her, stopping the clock at 15:28.70. Huddle came next in 15:30.89, and steeplechaser Jenny Barringer third 15:33.33. Rhines was fourth.
Fleshman's return to the top was painstaking. She said that she had to totally reinvent herself by changing her form, strengthening weak muscles, but most of all taking things one step at a time. She said that she couldn't put together four weeks of training without getting reinjured.
"I had to first take it day by day, never think more than one day at a time, never get frustrated, try not to think about how good I had been," she said. "It's really all about learning to live in the moment, which is hard to do." She added: "I just reinvented myself from the ground up with help."
That help came from a chiropractor named Dr. Ted Forcum and a physical therapist named Robyn Pester, Fleshman said. "'I need to start over and I need you two guys to help me,'" Fleshman recalled telling them. "And they did. They were the first two to jump on board helping me."
Fleshman won a trail run last September in Bend, Ore., then a road 5-K last October. She didn't step on the track again until last April when she won the low-key Oregon Relays 5000m in 15:42.46, giving her a qualifying mark for tonight's meet. She also ran a special 1500m race for elite athletes held at the Oregon State high school championships, clocking 4:12.30. Arriving at Drake Stadium this afternoon, she wasn't completely sure she was ready to mix it up with the other contenders.
"There was a big part of me which wasn't sure, but there was this little part of me which felt that I might be able to win it," she said. "And that scared the crap out of me."
While her victory in 2006 was satisfying, Fleshman said it had far less meaning than tonight's.
"This one is so sweet," she said, her eyes growing misty. "I mean, I don't know how else to put it."
* * * * * *
The men's 5000m final was far more predictable. Off of a slow pace, Bernard Lagat overwhelmed the field with his final 100-meter sprint to win easily in 13:54.08, collecting his third USA 5000m title. Tim Nelson, an aspiring marathoner, finished second (13:54.80) and Georgetown star Andrew Bumbalough ran his final race as a Hoya, finishing third in 13:55.16.
When asked if it was an easy victory, Lagat smiled, paused and said, "No. It was a great race."
Lagat said that he was thankful for the slow pace because he was feeling some fatigue from his recent 5000m American record in Oslo on June 4 (12:54.12) and his 1500m race in New York on June 12 (3:34.36). He compared tonight's effort with a tempo run.
"I didn't come here to run a fast time," said the reigning world 3000m indoor champion. "I promised people here that when I came for the Drake Relays that I'm coming back in June. I'm glad I did."
"If you'd have talked to me 12 months ago I was ready to, I don't know, open up a shoe store or something else," Fleshman said after winning her second national 5000m title here tonight. "Move to another state. I was very frustrated."
But under the patient coaching of Marc Rowland at the Nike Oregon Track Club in Eugene, the former NCAA champion at for Stanford University had been slowly working her way back to the form which put her on two national 5000m teams for the IAAF World Championships, and allowed her to run a personal best of 14:58.48 in 2008.
"If I didn't have coach Rowland and the Oregon Track Club, I don't know if I would have made it back," Fleshman explained, her wavy light brown hair pulled back into a ponytail. "I definitely wouldn't have been national champion this quickly. So, I'm full of gratitude for my situation in Oregon. I can't say it enough."
In tonight's race, Fleshman ran most of the way in the pack and did not respond immediately to a big surge by three-time Olympian Jen Rhines who threw in a 69.7-second lap with 5 laps to go. Rhines managed to build an eight-second lead with four laps to go, and it appeared that her aggressive strategy might work.
"My thinking was to go with five or six laps to go, but I got antsy," said Rhines. "I was just trying to get out of the habit of just running for second or third."
With two laps to go, Rhines's lead was down to five seconds. Fleshman was working with Molly Huddle to catch the 2002 USA 10,000m champion, and with 600 meters left in the race decided to go for the win.
"It was just knowing that I had enough left to put on a good kick," said Fleshman. "I didn't know if it would be enough to win, but I just got this smirk where I knew I had something left."
Running 66.9 seconds for the final lap, Fleshman was too far in front for the chasing Huddle to catch her, stopping the clock at 15:28.70. Huddle came next in 15:30.89, and steeplechaser Jenny Barringer third 15:33.33. Rhines was fourth.
Fleshman's return to the top was painstaking. She said that she had to totally reinvent herself by changing her form, strengthening weak muscles, but most of all taking things one step at a time. She said that she couldn't put together four weeks of training without getting reinjured.
"I had to first take it day by day, never think more than one day at a time, never get frustrated, try not to think about how good I had been," she said. "It's really all about learning to live in the moment, which is hard to do." She added: "I just reinvented myself from the ground up with help."
That help came from a chiropractor named Dr. Ted Forcum and a physical therapist named Robyn Pester, Fleshman said. "'I need to start over and I need you two guys to help me,'" Fleshman recalled telling them. "And they did. They were the first two to jump on board helping me."
Fleshman won a trail run last September in Bend, Ore., then a road 5-K last October. She didn't step on the track again until last April when she won the low-key Oregon Relays 5000m in 15:42.46, giving her a qualifying mark for tonight's meet. She also ran a special 1500m race for elite athletes held at the Oregon State high school championships, clocking 4:12.30. Arriving at Drake Stadium this afternoon, she wasn't completely sure she was ready to mix it up with the other contenders.
"There was a big part of me which wasn't sure, but there was this little part of me which felt that I might be able to win it," she said. "And that scared the crap out of me."
While her victory in 2006 was satisfying, Fleshman said it had far less meaning than tonight's.
"This one is so sweet," she said, her eyes growing misty. "I mean, I don't know how else to put it."
* * * * * *
The men's 5000m final was far more predictable. Off of a slow pace, Bernard Lagat overwhelmed the field with his final 100-meter sprint to win easily in 13:54.08, collecting his third USA 5000m title. Tim Nelson, an aspiring marathoner, finished second (13:54.80) and Georgetown star Andrew Bumbalough ran his final race as a Hoya, finishing third in 13:55.16.
When asked if it was an easy victory, Lagat smiled, paused and said, "No. It was a great race."
Lagat said that he was thankful for the slow pace because he was feeling some fatigue from his recent 5000m American record in Oslo on June 4 (12:54.12) and his 1500m race in New York on June 12 (3:34.36). He compared tonight's effort with a tempo run.
"I didn't come here to run a fast time," said the reigning world 3000m indoor champion. "I promised people here that when I came for the Drake Relays that I'm coming back in June. I'm glad I did."
Oregon's Galen Rupp and Amy Begley Repeat as USA 10,000M Champions
(6-25-10) By David Monti, (c) 2010 Race Results Weekly, all rights reserved - The Nike Oregon Track Club ruled supreme at Drake Stadium here tonight as Amy Begley and Galen Rupp both successfully defended their national 10,000m titles in tactical races. On a comfortably warm and moderately humid night, both athletes used superior closing speed in the final lap to secure their victories for coach Alberto Salazar.
For Begley, 32, a Beijing Olympian at 10,000m, her victory was bittersweet. With 16 laps to go in the 25-lap race, she latched onto the back of NCAA 10,000m champion Lisa Koll, an Iowa native, who pushed to the lead and brought the small crowd to their feet. And there Begley would stay, lap after lap, as Koll churned out steady 76 and 77-second circuits.
"I'm usually the one who leads and people sit on me," Begley told reporters after the race. "Alberto told me just to wait until 800 to go. But, I feel really guilty doing that. I mean, I'm ten years older than Lisa. I feel so bad doing that for 25 laps."
Each time Koll came down the homestretch with Begley in tow, the crowd would cheer for the Iowa State star, something which Koll said made a big difference in her performance.
"The crowd was awesome," Koll said after the race. "I walked out, and I walked down the backstretch and I could hear everyone just like, 'Go Lisa, go Iowa State!' When I came down the front, there was like a roar. There's nothing like that to pump you up."
Koll knew that she couldn't outkick the faster Begley, so she began to pick up the pace with three laps to go. She ran 74.8 seconds, then 72.9 for the penultimate lap, but she could not shake Begley. With about 500 meters to go, Begley surged to the lead to take the bell, and within a few strides she had a big gap on Koll. The former Arkansas Razorback ran her last loop in 65.2 seconds to win in a stadium record 32:06.45.
"This race was all about how fast I could go the last lap," Begley explained. "To compete at the world level, they close in 56." She added: "Right now my goal is to get closer and closer to 60 seconds."
Koll, who clocked 32:11.72, was satisfied with her runner-up finish in what would probably be her last race in Iowa until, perhaps, next year's Drake Relays. "I knew she was going to be there at the end," Koll said of Begley. "I think anybody who's done a lot of races, who's seen a lot of races, knows that she's really great. I knew that she was going to be feeling good."
Rupp's race was similar to Begley's, but was a painfully slow affair in the early laps. The first kilometer was passed in only 3:06.7, and halfway in only 14:57.5.
"You never know in championship races," Rupp said with a chuckle about the slow pace. "Last year when I was in the NCAA's it kind of got me used to it, going out slow and just being ready for anything."
Rupp stayed well back in the pack, and was in 17th place with 19 laps to go. But the former Oregon Duck responded quickly when James Carney threw un a 62.9 second lap with 16 laps to go and took the lead. Patrick Smyth, Ed Moran and Ryan Sheehan also covered the move, creating a small separation from the main field.
But the pace would soon sag and the field came back together, until Smyth ran a 66.2-second lap with six laps to go. Smyth faded, leaving Moran on the lead who kept things in the 65 second range, dropping everyone but Rupp.
"I made some good decisions and put myself in good places and responded to all the moves," Moran said of his strategy.
All but one. With 600 meters to go, Rupp decided it was time to put the race away and quickly spurted ahead of Moran. Running easily, he split the last 400 meters in 59.5 to secure the win in 28:59.29 to Moran's 29:03.07. Winning, Rupp said, was that tonight's race was all about.
"It was like Al Davis said, 'Just win, baby,'" Rupp said referring to the former American football coach. "That's all we're trying to do in these races."
For Begley, 32, a Beijing Olympian at 10,000m, her victory was bittersweet. With 16 laps to go in the 25-lap race, she latched onto the back of NCAA 10,000m champion Lisa Koll, an Iowa native, who pushed to the lead and brought the small crowd to their feet. And there Begley would stay, lap after lap, as Koll churned out steady 76 and 77-second circuits.
"I'm usually the one who leads and people sit on me," Begley told reporters after the race. "Alberto told me just to wait until 800 to go. But, I feel really guilty doing that. I mean, I'm ten years older than Lisa. I feel so bad doing that for 25 laps."
Each time Koll came down the homestretch with Begley in tow, the crowd would cheer for the Iowa State star, something which Koll said made a big difference in her performance.
"The crowd was awesome," Koll said after the race. "I walked out, and I walked down the backstretch and I could hear everyone just like, 'Go Lisa, go Iowa State!' When I came down the front, there was like a roar. There's nothing like that to pump you up."
Koll knew that she couldn't outkick the faster Begley, so she began to pick up the pace with three laps to go. She ran 74.8 seconds, then 72.9 for the penultimate lap, but she could not shake Begley. With about 500 meters to go, Begley surged to the lead to take the bell, and within a few strides she had a big gap on Koll. The former Arkansas Razorback ran her last loop in 65.2 seconds to win in a stadium record 32:06.45.
"This race was all about how fast I could go the last lap," Begley explained. "To compete at the world level, they close in 56." She added: "Right now my goal is to get closer and closer to 60 seconds."
Koll, who clocked 32:11.72, was satisfied with her runner-up finish in what would probably be her last race in Iowa until, perhaps, next year's Drake Relays. "I knew she was going to be there at the end," Koll said of Begley. "I think anybody who's done a lot of races, who's seen a lot of races, knows that she's really great. I knew that she was going to be feeling good."
Rupp's race was similar to Begley's, but was a painfully slow affair in the early laps. The first kilometer was passed in only 3:06.7, and halfway in only 14:57.5.
"You never know in championship races," Rupp said with a chuckle about the slow pace. "Last year when I was in the NCAA's it kind of got me used to it, going out slow and just being ready for anything."
Rupp stayed well back in the pack, and was in 17th place with 19 laps to go. But the former Oregon Duck responded quickly when James Carney threw un a 62.9 second lap with 16 laps to go and took the lead. Patrick Smyth, Ed Moran and Ryan Sheehan also covered the move, creating a small separation from the main field.
But the pace would soon sag and the field came back together, until Smyth ran a 66.2-second lap with six laps to go. Smyth faded, leaving Moran on the lead who kept things in the 65 second range, dropping everyone but Rupp.
"I made some good decisions and put myself in good places and responded to all the moves," Moran said of his strategy.
All but one. With 600 meters to go, Rupp decided it was time to put the race away and quickly spurted ahead of Moran. Running easily, he split the last 400 meters in 59.5 to secure the win in 28:59.29 to Moran's 29:03.07. Winning, Rupp said, was that tonight's race was all about.
"It was like Al Davis said, 'Just win, baby,'" Rupp said referring to the former American football coach. "That's all we're trying to do in these races."
Defending Ironman World Champion Chrissie Wellington Speaks with RaceCenter (+ Video)
(6-23-10) This past spring Uber-talented triathlete Chrissie Wellington was kind enough to take time out of her busy schedule for an exclusive interview with RaceCenter to chat as she prepares to continue her reign as the “Queen of Kona” at this year’s Ironman® World Championships in October. The following interview was originally featured in the April/May 2010 issue of RaceCenter Northwest Magazine. In addition to this interview, we came across this VIDEO INTERVIEW online where she speaks more about her racing and delves into her nutrition strategy.
RaceCenter Northwest: As you reflect on the accomplishments and lessons learned from the racing season, what sort of down time do you try and incorporate in your yearly plan?
Chrissie Wellington: I like to say that I train 24/7. It’s not just about the time when I am exercising. Training your body is about eating, sleeping and recovering to enable you to perform to your potential; so yes, I have to rest and relax each and every day between sessions. I like to talk to friends and family, watch DVDs, read books, play Scrabble, eat a lot, and sleep, of course! And after Kona each year, I have one month where I greatly reduce the training volume to about one hour a day. The mental break is just as important as the physical break, and all athletes (professional and amateur) should factor a period into their program where they take time out and do the things that don’t involve swim, bike and run.
RCNW: What's on your iPod — and do you use it in training?
CW: A wide variety of music. I like a bit of everything — the Killers, Kings of Leon, Placebo, U2, Foo Fighters, Queen, Dire Straights, Eric Clapton, and so much more besides! I do use an iPod in training — mainly when I run. I also use it before a race. I download some really special songs and then I bike or run part of the race course. That way, when I am actually racing I can hear those songs in my head as I go past key landmarks. The "Circle of Life" on the Lion King soundtrack is a particular favorite, as is "We Are the Champions" by Queen.
RCNW: What sort of recovery strategy do you employ with regard to nutrition?
CW: I love to eat! It’s the fuel that enables me to perform! I eat a healthy, well-balanced diet with complex carbs, meat and fish, fruit and vegetables, and lots of nuts, seeds and other "good fats." I love oatmeal and eat it every single day! I use Muscle Milk to recover after a hard training session — cake batter flavor is a particular favorite — it tastes so good, and gives me everything I need to recover and come back fighting. It is also important for me to fuel myself during training sessions of more than an hour, as this enables me to get the most out of that session, but also facilitates recovery. I use Cytomax citrus flavour energy drink, as well as muesli bars on longer bike rides.
RCNW: Many athletes are faced with the pressures of fitting in work, family and social life, as well as balancing their training regimen. Are there any specific "quality" workouts (hill repeats, for example) that you've found offer the largest gains given the time spent in the activity?
CW: I totally understand the difficulty that comes with juggling lots of balls; I did it myself as an amateur athlete. The key is to prioritize quality over quantity. More is not necessarily better, and it is vital that you only do the sessions that will make you improve, not neglecting the importance of rest and recovery.
I love doing hill repeats, on the bike and the run. On the bike, I do a 90-minute session with an hour of hill repeats. I do them in down on the aerobars, in a big gear and each repeat takes about five minutes. On the run, each repeat takes around 90-120 seconds, and I run these hard with a jog recovery back to the bottom of the hill. This is a great strength session and really tires your legs, in a good way!
It is hard to balance training, work, family, and social life. But the important thing is to do what you can, not to cram if you miss a session — just forget about it and move on to the next one. And remember that the sport is supposed to be fun!
RCNW: The climate in the UK is very similar to that of the Pacific Northwest in the off-season. What training advice would you give our readers as they face frequent inclement weather? And are there any strategies you use to keep your mood in check as you push through this time of year?
CW: I spend much of my time overseas chasing the sun, but as an amateur athlete I did live and train in the UK. Swimming can be done in any weather, so that’s easy. But for outdoor activities like biking and running, I would suggest that your readers wear the appropriate clothing to keep them warm and protected from the elements — gloves, a hat/balaclava, long sleeves, and leggings are a must.
Make sure your bike is fit for the weather conditions too, with lights and a mudguard if necessary. Winter tires will also help with grip on the wet roads. Remember that you can burn more calories in the cold, so make sure you fuel yourself, especially in sessions that are over 90 minutes. I also like to add slightly warm water to my energy drink on the bike, so it isn’t freezing cold when I come to drink it!
I also use the home trainer if the weather is really bad. These also give "bang for buck" bike sessions — a two-hour home trainer session is the equivalent of three hours on the road.
One other top tip would be to train with friends. It is hard to motivate yourself in the winter months. So if you have a training partner, that can make all the difference to the enjoyment of training. Most importantly, don’t forget to reward yourself with a huge mug of hot chocolate — after all, you deserve it!
RCNW: You've been down an interesting path over the past several years. You earned a Master's degree, which you put to use working in foreign development in several countries, including Nepal. But what does life look like after the sport of triathlon?
CW: I certainly have been down some very interesting paths! I believe that triathlon and sport generally have tremendous power — and can be a force for considerable change. I feel very strongly that as a professional triathlete, my impact and message should be wider than my performance on the race course, and last longer than my athletic career. I am an ambassador for a number of organizations, like Jon Blais’ Blazeman Foundation for ALS (which aims to support research into ALS, the motor neurone disease that took the life of the Ironman triathlete Jon Blais in 2007: www.blazemanwarrior.org), as well as GOTRIbal (a women’s networking and empowerment organization: www.gotribalnow.com) and Jane’s Appeal in the UK (www.janesappeal.com). I would love to do more, but time is limited and I hope that I can devote more energy to this area of work after I have hung up my professional lycra.
Champions come and go, but to me the real judge of my personal success will be whether I actually do something positive with the opportunities I have been given. And I really hope that, as world champion, I can be a role model and ambassador for the sport that everyone can be proud of. If I retired from triathlon tomorrow, I would seize the wonderful opportunity I have to continue to combine my two passions (sport and international development) and, specifically, inspire and encourage as many people as possible to adopt active lifestyles in my home country, the UK, and around the world.
Ultimately I want to set up my own foundation to help underprivileged kids empower themselves through sport, but I have so many other ideas that my mind is always spinning! I would also like to do more traveling, especially to the Middle East, and take part in some crazy, multi-day, multi-week endurance challenges around the world.
RaceCenter Northwest: As you reflect on the accomplishments and lessons learned from the racing season, what sort of down time do you try and incorporate in your yearly plan?
Chrissie Wellington: I like to say that I train 24/7. It’s not just about the time when I am exercising. Training your body is about eating, sleeping and recovering to enable you to perform to your potential; so yes, I have to rest and relax each and every day between sessions. I like to talk to friends and family, watch DVDs, read books, play Scrabble, eat a lot, and sleep, of course! And after Kona each year, I have one month where I greatly reduce the training volume to about one hour a day. The mental break is just as important as the physical break, and all athletes (professional and amateur) should factor a period into their program where they take time out and do the things that don’t involve swim, bike and run.
RCNW: What's on your iPod — and do you use it in training?
CW: A wide variety of music. I like a bit of everything — the Killers, Kings of Leon, Placebo, U2, Foo Fighters, Queen, Dire Straights, Eric Clapton, and so much more besides! I do use an iPod in training — mainly when I run. I also use it before a race. I download some really special songs and then I bike or run part of the race course. That way, when I am actually racing I can hear those songs in my head as I go past key landmarks. The "Circle of Life" on the Lion King soundtrack is a particular favorite, as is "We Are the Champions" by Queen.
RCNW: What sort of recovery strategy do you employ with regard to nutrition?
CW: I love to eat! It’s the fuel that enables me to perform! I eat a healthy, well-balanced diet with complex carbs, meat and fish, fruit and vegetables, and lots of nuts, seeds and other "good fats." I love oatmeal and eat it every single day! I use Muscle Milk to recover after a hard training session — cake batter flavor is a particular favorite — it tastes so good, and gives me everything I need to recover and come back fighting. It is also important for me to fuel myself during training sessions of more than an hour, as this enables me to get the most out of that session, but also facilitates recovery. I use Cytomax citrus flavour energy drink, as well as muesli bars on longer bike rides.
RCNW: Many athletes are faced with the pressures of fitting in work, family and social life, as well as balancing their training regimen. Are there any specific "quality" workouts (hill repeats, for example) that you've found offer the largest gains given the time spent in the activity?
CW: I totally understand the difficulty that comes with juggling lots of balls; I did it myself as an amateur athlete. The key is to prioritize quality over quantity. More is not necessarily better, and it is vital that you only do the sessions that will make you improve, not neglecting the importance of rest and recovery.
I love doing hill repeats, on the bike and the run. On the bike, I do a 90-minute session with an hour of hill repeats. I do them in down on the aerobars, in a big gear and each repeat takes about five minutes. On the run, each repeat takes around 90-120 seconds, and I run these hard with a jog recovery back to the bottom of the hill. This is a great strength session and really tires your legs, in a good way!
It is hard to balance training, work, family, and social life. But the important thing is to do what you can, not to cram if you miss a session — just forget about it and move on to the next one. And remember that the sport is supposed to be fun!
RCNW: The climate in the UK is very similar to that of the Pacific Northwest in the off-season. What training advice would you give our readers as they face frequent inclement weather? And are there any strategies you use to keep your mood in check as you push through this time of year?
CW: I spend much of my time overseas chasing the sun, but as an amateur athlete I did live and train in the UK. Swimming can be done in any weather, so that’s easy. But for outdoor activities like biking and running, I would suggest that your readers wear the appropriate clothing to keep them warm and protected from the elements — gloves, a hat/balaclava, long sleeves, and leggings are a must.
Make sure your bike is fit for the weather conditions too, with lights and a mudguard if necessary. Winter tires will also help with grip on the wet roads. Remember that you can burn more calories in the cold, so make sure you fuel yourself, especially in sessions that are over 90 minutes. I also like to add slightly warm water to my energy drink on the bike, so it isn’t freezing cold when I come to drink it!
I also use the home trainer if the weather is really bad. These also give "bang for buck" bike sessions — a two-hour home trainer session is the equivalent of three hours on the road.
One other top tip would be to train with friends. It is hard to motivate yourself in the winter months. So if you have a training partner, that can make all the difference to the enjoyment of training. Most importantly, don’t forget to reward yourself with a huge mug of hot chocolate — after all, you deserve it!
RCNW: You've been down an interesting path over the past several years. You earned a Master's degree, which you put to use working in foreign development in several countries, including Nepal. But what does life look like after the sport of triathlon?
CW: I certainly have been down some very interesting paths! I believe that triathlon and sport generally have tremendous power — and can be a force for considerable change. I feel very strongly that as a professional triathlete, my impact and message should be wider than my performance on the race course, and last longer than my athletic career. I am an ambassador for a number of organizations, like Jon Blais’ Blazeman Foundation for ALS (which aims to support research into ALS, the motor neurone disease that took the life of the Ironman triathlete Jon Blais in 2007: www.blazemanwarrior.org), as well as GOTRIbal (a women’s networking and empowerment organization: www.gotribalnow.com) and Jane’s Appeal in the UK (www.janesappeal.com). I would love to do more, but time is limited and I hope that I can devote more energy to this area of work after I have hung up my professional lycra.
Champions come and go, but to me the real judge of my personal success will be whether I actually do something positive with the opportunities I have been given. And I really hope that, as world champion, I can be a role model and ambassador for the sport that everyone can be proud of. If I retired from triathlon tomorrow, I would seize the wonderful opportunity I have to continue to combine my two passions (sport and international development) and, specifically, inspire and encourage as many people as possible to adopt active lifestyles in my home country, the UK, and around the world.
Ultimately I want to set up my own foundation to help underprivileged kids empower themselves through sport, but I have so many other ideas that my mind is always spinning! I would also like to do more traveling, especially to the Middle East, and take part in some crazy, multi-day, multi-week endurance challenges around the world.
Northwest Runners Finish Well at USA Mountain Running Championship
(6-20-10) From Running USA wire #50-06-10, by Peter Thomsen - Chris Siemers, a Chicago-bred flatlander who says he was born to run up mountains, and Shewarge Amare, an Ethiopian from New York City who had to borrow a pair of racing shoes just before the start, delivered a double dose of excitement Saturday at the 50th running of the Mt. Washington Road Race and USA Mountain Running Championship. Siemers outran two former Mt. Washington champions and many of the other best mountain runners in the U.S. to win in 1 hour, 22 seconds, while Amare flew up the Auto Road's 12 percent grade in a women's course record shattering time of 1:08:21.
"I came here prepared to win this," said Siemers, 29, as he stood at the uphill end of the 7.6-mile Mt. Washington Auto Road and recovered from the grind to the summit of the highest peak in the Northeast. "I'd had some recent disappointments with my running, and I wanted to take out my frustrations on this mountain. But my quads were burning with a feeling I've never felt before."
Like Siemers, Amare had never seen the ultra-steep Auto Road before running up it. "I was expecting a little up, up," she said later, "and I got it. This race is really hard."
Since this year's contest was the sole qualifying race to select the U.S. national team that will compete in the World Mountain Running Championship this fall in Slovenia, the field was packed with runners well-matched in strength and endurance. Many more than the usual half-dozen elite runners ran together in the early going, the pace shared by two-time winner (2006, 2008) Eric Blake of New Britain, Conn., defending champion Rickey Gates of Woody Creek, Colo., All-American steeplechaser Joe Gray of Lakewood, Wash., Zac Freudenburg of St. Louis - all past members of the national team - and several more.
By the second mile, however, Siemers had begun his challenge, running elbow-to-elbow with Blake as the two gradually pulled ahead of everyone else.
"I knew Eric had a lot of experience here," said Siemers, "so I stayed with him. I felt confident, and I didn't care whether I won by one second or one minute."
Still, Blake looked in control. "I felt good the first mile or two," said the 31-year-old track coach, who had twice before been in tight races here. "His breathing was heavy, and I thought I was going to take it, but in the second half it got to me."
Above the seven-mile mark, under bright sun and with the summit in sight, Siemers took the lead for good, storming up the final 50 yards to also claim the title of 2010 USA Mountain Running champion and the $2000 first prize for winning. Blake arrived 18 seconds later, followed by Gray, Gates, the next newcomer, 30-year-old Max King of Bend, Ore., and Tommy Manning, 34, of Colorado Springs, Colo.
Amare had a last-minute worry before the race: her shoes and running singlet were locked in a car whose driver was away. Having quickly borrowed another runner's extra pair of racing flats and a singlet, she shot away from the rest of the women's field at the start and ran with no further worries. "I always think I will win," she said later. "Sometimes you get it, sometimes you don't get it." Today she got it, breaking the previous women's course record of 1:10:09 and winning $2000 plus the $5000 CR bonus.
Behind her, the strongest American women battled for second place. Two-time race champion (2008-09) Brandy Erholtz of Bailey, Colo. led Kristin Price of Raleigh, N.C. in the first two miles, but Price, another first-timer here, pulled ahead and eventually finished in 1:11:13 as national champion, with Erholtz third (1:12:53).
Barely had Erholtz crossed the finish line than she was followed by 40-year-old Nicole Hunt of Deer Lodge, Montana, whose time of 1:12:59 broke the women's Masters record of 1:13:33 set by Laura Haefeli of Del Norte, Colo. Hunt won the $2000 bonus awarded by New England Runner magazine for a Masters record here.
Haefeli herself finished sixth, just behind another newcomer, Megan Lund of Basalt, Colo. Price, Erholtz, Hunt and Lund thus became members of the 2010 U.S. national team, joining the men's team of Siemers, Blake, Gray, Gates, King and Manning.
Martin Cox, a British mountain and ultramarathoner who trains with Gates in Colorado, won the men's Masters prize while finishing 11th overall in 1:06:03.
As the middle of the pack began to cross the finish line, the eyes of all the spectators turned to watch for the man wearing number 50 on his shirt, in honor of the race's 50th running. He was Tom Raffio of Bow, N.H., and CEO of Northeast Delta Dental, the company that sponsors the race. Running Mt. Washington for the first time, Raffio, 53, crossed the line in 1:52:12, placing 343rd among the 662 male finishers and 34th out of 91 men in the 50-54-year-old age group.
In all, there were 916 finishers from 39 states and four Canadian provinces, plus Spain, the U.K., Brazil and Ethiopia.
50th Mt. Washington Road Race: USA Mountain Running Championship
Gorham, NH, Saturday, June 19, 2010
MEN
1) Chris Siemers (CO), 1:00:22, $2000
2) Eric Blake (CT), 1:00:40, $1000
3) Joe Gray (WA), 1:01:31, $800
4) Rickey Gates (CO), 1:02:34, $700
5) Max King (OR), 1:02:34, $600
6) Tommy Manning (CO), 1:03:27, $500
7) Matt Russell (ME), 1:04:21, $400
8) Chris Lundstrom (MN), 1:04:25, $300
9) Zac Freudenburg (MO), 1:05:18, $200
10) Joel Bourgeois (CAN), 1:05:31, $100
WOMEN
1) Shewarge Amare (ETH), 1:08:21*, $7000
2) Kristin Price (NC), 1:11:13, $1000
3) Brandy Erholtz (CO), 1:12:53, $800
4) Nicole Hunt, 40, MT, 1:12:59, $3000
5) Megan Lund (CO), 1:13:30, $600
6) Laura Haefeli, 42, CO, 1:15:47, $700
7) Amber Ferreira (NH), 1:19:47, $400
8) Amber Moran (NC), 1:20:55, $300
9) Jennifer Campbell (NH), 1:21:06, $200
10) Caitlin Smith (CA), 1:21:43, $100
*course record (previous record, 1:10:09, Magdelena Thorsell (SWE), 1998)
Deeper results and more at: www.mountwashingtonroadrace.com
"I came here prepared to win this," said Siemers, 29, as he stood at the uphill end of the 7.6-mile Mt. Washington Auto Road and recovered from the grind to the summit of the highest peak in the Northeast. "I'd had some recent disappointments with my running, and I wanted to take out my frustrations on this mountain. But my quads were burning with a feeling I've never felt before."
Like Siemers, Amare had never seen the ultra-steep Auto Road before running up it. "I was expecting a little up, up," she said later, "and I got it. This race is really hard."
Since this year's contest was the sole qualifying race to select the U.S. national team that will compete in the World Mountain Running Championship this fall in Slovenia, the field was packed with runners well-matched in strength and endurance. Many more than the usual half-dozen elite runners ran together in the early going, the pace shared by two-time winner (2006, 2008) Eric Blake of New Britain, Conn., defending champion Rickey Gates of Woody Creek, Colo., All-American steeplechaser Joe Gray of Lakewood, Wash., Zac Freudenburg of St. Louis - all past members of the national team - and several more.
By the second mile, however, Siemers had begun his challenge, running elbow-to-elbow with Blake as the two gradually pulled ahead of everyone else.
"I knew Eric had a lot of experience here," said Siemers, "so I stayed with him. I felt confident, and I didn't care whether I won by one second or one minute."
Still, Blake looked in control. "I felt good the first mile or two," said the 31-year-old track coach, who had twice before been in tight races here. "His breathing was heavy, and I thought I was going to take it, but in the second half it got to me."
Above the seven-mile mark, under bright sun and with the summit in sight, Siemers took the lead for good, storming up the final 50 yards to also claim the title of 2010 USA Mountain Running champion and the $2000 first prize for winning. Blake arrived 18 seconds later, followed by Gray, Gates, the next newcomer, 30-year-old Max King of Bend, Ore., and Tommy Manning, 34, of Colorado Springs, Colo.
Amare had a last-minute worry before the race: her shoes and running singlet were locked in a car whose driver was away. Having quickly borrowed another runner's extra pair of racing flats and a singlet, she shot away from the rest of the women's field at the start and ran with no further worries. "I always think I will win," she said later. "Sometimes you get it, sometimes you don't get it." Today she got it, breaking the previous women's course record of 1:10:09 and winning $2000 plus the $5000 CR bonus.
Behind her, the strongest American women battled for second place. Two-time race champion (2008-09) Brandy Erholtz of Bailey, Colo. led Kristin Price of Raleigh, N.C. in the first two miles, but Price, another first-timer here, pulled ahead and eventually finished in 1:11:13 as national champion, with Erholtz third (1:12:53).
Barely had Erholtz crossed the finish line than she was followed by 40-year-old Nicole Hunt of Deer Lodge, Montana, whose time of 1:12:59 broke the women's Masters record of 1:13:33 set by Laura Haefeli of Del Norte, Colo. Hunt won the $2000 bonus awarded by New England Runner magazine for a Masters record here.
Haefeli herself finished sixth, just behind another newcomer, Megan Lund of Basalt, Colo. Price, Erholtz, Hunt and Lund thus became members of the 2010 U.S. national team, joining the men's team of Siemers, Blake, Gray, Gates, King and Manning.
Martin Cox, a British mountain and ultramarathoner who trains with Gates in Colorado, won the men's Masters prize while finishing 11th overall in 1:06:03.
As the middle of the pack began to cross the finish line, the eyes of all the spectators turned to watch for the man wearing number 50 on his shirt, in honor of the race's 50th running. He was Tom Raffio of Bow, N.H., and CEO of Northeast Delta Dental, the company that sponsors the race. Running Mt. Washington for the first time, Raffio, 53, crossed the line in 1:52:12, placing 343rd among the 662 male finishers and 34th out of 91 men in the 50-54-year-old age group.
In all, there were 916 finishers from 39 states and four Canadian provinces, plus Spain, the U.K., Brazil and Ethiopia.
50th Mt. Washington Road Race: USA Mountain Running Championship
Gorham, NH, Saturday, June 19, 2010
MEN
1) Chris Siemers (CO), 1:00:22, $2000
2) Eric Blake (CT), 1:00:40, $1000
3) Joe Gray (WA), 1:01:31, $800
4) Rickey Gates (CO), 1:02:34, $700
5) Max King (OR), 1:02:34, $600
6) Tommy Manning (CO), 1:03:27, $500
7) Matt Russell (ME), 1:04:21, $400
8) Chris Lundstrom (MN), 1:04:25, $300
9) Zac Freudenburg (MO), 1:05:18, $200
10) Joel Bourgeois (CAN), 1:05:31, $100
WOMEN
1) Shewarge Amare (ETH), 1:08:21*, $7000
2) Kristin Price (NC), 1:11:13, $1000
3) Brandy Erholtz (CO), 1:12:53, $800
4) Nicole Hunt, 40, MT, 1:12:59, $3000
5) Megan Lund (CO), 1:13:30, $600
6) Laura Haefeli, 42, CO, 1:15:47, $700
7) Amber Ferreira (NH), 1:19:47, $400
8) Amber Moran (NC), 1:20:55, $300
9) Jennifer Campbell (NH), 1:21:06, $200
10) Caitlin Smith (CA), 1:21:43, $100
*course record (previous record, 1:10:09, Magdelena Thorsell (SWE), 1998)
Deeper results and more at: www.mountwashingtonroadrace.com
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