Monday 01/02/2010
I've being getting a lot of requests from runners on how to improve their comrades times, etc etc. I've spoken to a comrades coach this weekend and she's advised me about website that runners can use as a guideline.
Thanks
Dwarp for the Kloofnek photo's!
Comrades 2010: Training plan and StrategyThere is 3 links for 3 different coaching styles under phase 4
Don Oliver’s training planNorrie Williamson’s training planLindsey Perry’s training plan - this 1 has a program for sub 9, sub 11 and sub 12
With late race charge Gobena triumphs in Osaka
Surging away from Marisa Barros with less than 4Km to go, Amane Gobena of Ethiopia won the Osaka Ladies Marathon this morning in 2:25:14.
It was first victory for an Ethiopian in the Osaka Ladies Marathon, an IAAF Silver Label Road Race, which started in 1982.
“First of all thank you for inviting me to this wonderful city,” Gobena said. “It was very tough and the race was very competitive. I am very glad to win the race.” It was a personal best for Gobena, whose previous best was 2:26:53 from the 2009 Los Angeles Marathon.
Barros of Portugal, who was sixth in the World Championships in Berlin last year, finished second in 2:25:45 while Mari Ozaki, running for the fourth time in this race, was third with 2:26:27. Barros also recorded a personal best, improving on her 2:26:03 from Sevilla in February of 2009. Ozaki never run a bad race in Osaka and today was no exception.
“It was very fast from the start. I felt like running an ekiden,” Ozaki said. “I was not watching the time though. It was intentional. If the pace was fast and I saw the split, I might get scared and slow down. If the pace was slow and I realize how bad I feel despite being so slow, it would be psychologically devastating. Perhaps because of high pace at the beginning, I felt really cold in the later part of the race. I think third place finish was good.”
Lidia Simon of Romania fell behind the at 22Km, but then she ran her own race and started to pick off runners to finish a very respectable fourth in 2:27:11.
Kayoko Obata, running the final marathon of her long career (26 starts with no DNFs) was fifth in 2:27:19. “It would have been nice if I could record my personal best in my last race,” Obata said. But it was not to be – this was the fourth fastest time of her career.
Debutante Ryoko Kizaki finished fifth in 2:27:34 which did not suffice for a top ten debut time though. “It felt really long in the last part of the race when I was running alone,” Kizaki said. “I was able to relax in the beginning but in the later part of the race, it was really cold. I was hoping for time around 2:26 but since I was able to run through the race without much trouble I am satisfied.” Another debutante, former cross country skier Azusa Noriji, was eighth in 2:29:12.
How the race unfolded:
In cold conditions with and an occasional drizzle, the race started at 12:10 from Nagai stadium, the venue of 2007 IAAF World Championships in Osaka. Pre-race favorite Yukiko Akaba started the race despite pain in back of her knee. The first kilometre was passed in a relatively fast 3:22, immediately reducing the lead group to about 13 runners. Soon Akaba took the lead and started to push the pace. The first casualty was Chika Horie who started to drift back just before 5Km (17:05).
With the relatively fast pace, the race of attrition continued, with Ayumi Nakayama next to lose contact. By nine kilometres the lead pack was reduced to nine. With Akaba still in the lead, 10 kilometres were passed in 33:46. Nearing the 14 kilometre marker, Azusa Nojiri and Saori Nejyo began to fall behind. A kilometre later, the lead pack started to stretch out. Akaba passed kilometre 15 in 50:22 with Gobena just behind her. Then there was a gap to Kizaki, Barros, Ozaki and Simon when the drizzle turned to rain. Just past the 15 kilometre aid-station Shuhei Akaba, Akaba’s coach and husband, passed along some instruction, and was happy to see his wife running without pain. By 16Km Kizaki, Barros, Ozaki and eventually Simon closed the gap, with six runners reformed in the lead pack.
With Akaba still in front, the six reached 20 kilometres in 1:07:01 and the half marathon in 1:10:44, just 20 seconds behind record pace. Two kilometres later, Simon started to lose contact and a kilometre after that, Kizaki, who has done three 40 kilometre runs for this marathon, also bagan to lag. Approaching 24.5 kilometres, Barros began to drift behind. On the steep downhill nearing the 26th kilometre, Barros went to the front followed by Gobena and Ozaki, while Akaba dropped to fourth. The gap gradually widen between Akaba and the three leaders.
With Barros leading, three runners passed 30Km in 1:40:57. Soon after the 30Km aid station, Ozaki fell back. At 30.6 kilometres Kizaki caught Akaba to move into fourth. Television commentator Yuko Arimori suggested that at this point Akaba was probably in pain, and if that was the case, that someone ought to stop her since it is hard for a runner to stop on her own. Just before the 39th kilometre marker, Akaba coach pulled her out of the race.
Under steady rain, the pace continued to slow. Barros and Gobena passed 35 kilometres in 1:58:08, followed by Ozaki 26 seconds later. After 38.5Km Gobena moved took the lead at 38.5 kilometres, and the gap between her and Barros gradually widened. With an eight-second lead at 40 kilometres, the Ethiopian slowed considerably in the waning stages but still took a convincing victory.
Ken Nakamura assisted by Akihiro Onishi for the IAAF
Weather: cloudy with occasional drizzle; temperature: 5.8C, humidity: 70%, wind: NNW1.5m/s
Results: (JPN unless otherwise denoted)
1. Amane Gobena, ETH 2:25:14
2. Marisa Barros, POR 2:25:45
3. Mari Ozaki 2:26:27
4. Lidia Simon, ROU 2:27:11
5. Kyoko Obata 2:27:19 final marathon of her elite career
6. Ryoko Kizaki 2:27:34 debut
7. Chika Horie 2:28:29
8. Azusa Nojiri 2:29:12 debut
9. Ayumi Nakayama 2:32:43
10. Seika Iwamura 2:33:15
Splits:
5Km - 17:05 - Yukiko Akaba, Marisa Barros, Lidia Simon, Ryoko Kizaki, Amane Gobena, Azusa Nojiri, Mari Ozaki
10Km 33:46 (16:41) - Yukiko Akaba, Marisa Barros, Amane Gobena, Lidia Simon, Azusa Nojiri, Ryoko Kizaki
15Km 50:21 (16:35) - Yukiko Akaba
50:22 - Amane Gobena
50:25 - Ryoko Kizaki
50:25 - Mari Ozaki
50:25 - Marisa Barros
50:26 - Kayoko Obata
50:26 - Lidia Simon
20Km 1:07:01 (16:40) - Yukiko Akaba, Marisa Barros, Amand Gobena
1:07:02 - Ryoko Kizaki, Mari Ozaki, Lidia Simon
1:07:26 - Kayoko Obata, Azusa Nojiri
25Km 1:23:59 (16:58) - Yukiko Akaba, Amane Gobena, Mari Ozaki
1:24:01 - Marisa Barros
1:24:10 - Ryoko Kizaki
1:24:23 - Lidia Simon
1:25:04 - Azusa Nojiri
1:25:09 - Kayoko Obata
30Km 1:40:57 (16:58) - Marisa Barros, Amane Gobena
1:40:58 - Mari Ozaki
1:41:28 - Yukiko Akaba
1:41:42 - Ryoko Kizai
1:41:42 - Lidia Simon
1:42:46 - Azusa Nojiri
1:42:54 - Kayoko Obata
35Km 1:58:08 (17:11) - Marisa Barros, Amane Gobena
1:58:34 - Mari Ozaki
2:00:06 - Ryoko Kizaki
2:00:23 - Lidia Simon
2:00:53 - Azusa Nojiri
2:00:59 - Kayoko Obata
40Km 2:16:27 (18:19) - Amane Gobena
2:16:35 - Marisa Barros
2:17:33 - Mari Ozaki
2:18:58 - Lidia Simon
2:19:17 - Ryoko Kizaki
2:19:21 - Kayoko Obata
2:20:02 - Azusa Nojiri
Tuesday 02/02/2010
Ethiopian sweep at Marrakech Marathon
Marrakech, Morocco - Ethiopians Yared Daganw Sharew and Gelaw Tsega won the 21st edition of the Marakech Marathon on Sunday (31 Jan).
Sharew clocked 2:1o:20, a career best, to edge compatriot Gebressellassie Tsegay Reda (2:10:32) and Ahmed Baday (2:10:58) of Morocco.
In the women’s race, the victory went to Gelaw Tsega in 2:32:06, well ahead of Kenyan Georgina Rono (2:34:52) and another Ethiopian, Gebre Zebenaye Moges (2:39:13).
Sharew said he was delighted to win the race, particularly give the high level of the local athletes competing. "The organization of this event is excellent and the Marrakech marathon has become a great event on the list of major international competitions," he said.
For her part, Tsega, said she was proud to test her capabilities on a tour of Morocco, calling it a “very close” competition.
The event record of 2:08:15 set by Moroccan Abdelkader El Mouaziz has stood since 1999 and the women’s even longer. Adrian Barbu of Romania clocked 2:29:21 in 1994.
In the Half Marathon, the men’s race went to Ethiopian Bekele Azmiro whose 1:00:57 winning time was a race record. The previous standard of 1:01:22 was set by Kenyan Alan Ndiwa.
Moroccan Abdullah Falil was second in 1:01:15, followed by American Mohamed Trafeh (1:02:11) who was contesting his debut.
The women's title went to Kenyan Meriem Wangari who clocked 1:12:19.
Mohammed Benchraf for the IAAF
Leading Results -
MEN's Marathon:
1. Yared Daganw Sharew, ETH 2:10:20
2. Gebressellassie Tsegay Reda, ETH 2:10:32
3. Ahmed Baday, MAR 2:10:58
4. David Toniok, KEN 2:11:26
5. Khalid El Boumlili, MAR 2:11:56
6. Chelimo Luka Kipkemboi, KEN 2:12:28
7. Mourad Maaroufit, MAR 2:12:34
8. Siyoum Debele Lemma, ETH 2:13:10
WOMEN's Marathon:
1. Gelaw Tsega, ETH 2:32:06
2. Georgina Rono, KEN 2:34:52
3. Zebenay Moges Gebre, ETH 2:39:13
4. Asrat Ekebede Addis, ETH 2:39:35
5. Malika Asshssah, MAR 2:46:45
MEN's Half-Marathon:
1. Bekele Azmiro, ETH 1:00:57
2. Abdullah Falil, MAR 1:01:15
3. Mohamed Trafeh, USA 1:02:11
4. Rachid Kisri, MAR 1:02:13
5. Allan Ndiwa, KEN 1:02:17
WOMEN's Half-Marathon:
1. Meriem Wangari, KEN 1:12:19
2. Asma Laghzaoui, MAR 1:12:45
3. Amina Driouich, MAR 1:15:24
4. Hanane Elbajjaoui, MAR 1:15:28
5. Samira Raif, MAR 1:15:38
Top stars for PotchefstroomMany of the country's top athletes will be in action at the South African cross-country trials in Potchefstroom on Saturday.
The event has attracted the cream of middle distance runners and promises spectators a battle that will hopefully bring back memories of the golden era of South African athletics.
The men's 12-kilometre contest is billed as a thrilling encounter between twice national champion Boy Soke, current national champion Sibusiso Nzima and three-time runner-up at the national championships Steven Mokoka.
Soke had a disappointing run at the national championships late last year when he collapsed from heat exhaustion 8km into the race after making most of the early pacing duties. His retirement from the race provided an opportunity for Steven Mokoka (at that stage twice runner-up behind Soke in as many years) to take the win but dangerous outsider Nzima had plans of his own and outsprinted Mokoka to the tape.
Both Nzima and Mokoka are included in the preliminary national cross-country squad, but Soke is eager to state his claim for a position in the team of six athletes representing South Africa at the Southern region championships in Seychelles and then at the world championships in Poland in March.
Nzima and Mokoka are not the only obstacles Soke has to contend with on Saturday. In fact, the event boast an entry list containing one of the finest selection of athletes seen at a domestic cross country event.
Contenders include: Jeffrey Gwebu (CGA), Kgosi Tsosane (AFS), Xolisa Tyali (CGA), Lungisa Mdedelwa (ATRA), Samuel Segoaba (AFS), Lucky Miya (CGA), Coolboy Ngamole (CGA), Nlosinoxolo Sonqibido (Transnet), David Sebetlele (Transnet), Nkululeko Zamisa, (Tuks), Mandla Maseko (Transnet), Bennedict Moeng (Transnet), Alexander Motone (Transnet) and Tshamano Setone (Nedbank) to name but a few.
The event is also attracting international attention and athletes from Scotland, Poland and France have entered as part of their preparation for the world championships.
A dramatic battle is expected in the women's 8km. After finishing in ninth position at the SA cross-country championships, Lebo Phalula knows she will need to fight hard to join her twin sister Lebogang, who was ranked second in the national squad. The SA team would like to draw on the experience of the Phalula twins who had a successful tour on the European cross-country circuit.
Many top-seeded contenders will however like to see their name among the final six.
Christine Kalmer, younger sister of established star Rene, is back to compete in South Africa after completing her studies in the US, and defending champion Tebogo Masetla is in top form.
Annerien van Schalkwyk would also like to stamp her authority on the team after her dream season last year.
The entry list is also a strong one and includes: Gloria Baeba (Transnet), Ronel Thomas (Bashewa), Mirriam Mooki (AGN), Zintle Sinqe (Tuks), Gladys Lukhwareni (Transnet), Charne Bosman (Mr Price) and Catherine Skosana (Transnet).
The event will be run at the Fanie du Toit Sport terrain of the North-West University and also serves as the trials for the national students cross-country team to Canada later this year.
Programme 9am: Hezekiel Foundation fun run for boys and men (4km) 9.30am: Hezekiel Foundation fun run for girls and women (4km) 10am: Open men trials (12km) 10.40am: Open women trials (8km) 11.15am: junior men trials (born 1991, 92, 93, 94) - (8km) 11.50am: junior women trials (born 1991, 92, 93, 94) - (6km).
The South African squad to compete in green and gold colours: Senior men 12km: Sibusiso Nzima (CGA), Stephen Mokoka (AGN), Jeffrey Gwebu (CGA), Kgosi Tsosane (AFS), Xolisa Tyali (CGA), Lungisa Mdedelwa (ATRA), Samuel Segoaba (AFS), Lucky Miya (CGA), Coolboy Ngamole (CGA) Senior women (8km): Tebogo Masehla (CGA), Lebogang Phalula (CGA), Annerien van Schalkwyk (AGN), Poppy Mlambo (CGA), Marelise Retief (AGN), Ntombisintu Ntshaliza (EPA), Jenna Challenor (KZN), Thozama April (WPA), Lebo Phalula (CGA) Junior men (8km): Joel Mmonne (CNW), Vuyisile Tshoba (CGA), Reuben Magangenene (CGA), Adoonsie Mohlakoana (AVT), Sityhilo Diko (CGA), Joel Madiba (AGN), Lucas Bothobutle (CNW), Anele Faku (ATRA) Teadi Khoza (AFS) Junior women (6km): Sylvia Tshetlanyane (CGA), Letitia Saayman (AGN), Juan-Marie Cooper (CGA), Amukelani Baloyi (CGA), Ellen Mynhardt (AGN), Lusanda Bomvana (ATRA), Ashleigh Schnetler (CGA), Avela Nkweba (ATRA), Nandipha Dwili (ATRA).
SA cross country still a world class eventExcited spectators yesterday scrambled to get a better glimpse of the world class performance they witnessed at the South African Cross Country trials in Potchefstroom. Cheering crowds applauded the cream of South Africa’s middle distance athletes as they battled against athletes from Scotland, Sweden, Botswana, trying to secure a position in the national team to the world cross country championships in Poland on the 28 March 2010. Among the spectators, an elated ASA administrator, Mr. Ray Mali and national icon and current ASA board member, Hendrick Ramaala.
The course at the University of Potchefstroom High Performance Institute was designed by Jean Verster, a cross country legend of a few years ago, to simulate the conditions of the World Championships. The continuous rain of the past few weeks turned a tough course into a floodplain, contributing to some of the best cross country entertainment ever witnessed on South African soil.
The Trials also served as trials for the South African Students team scheduled to compete in Canada at the World Students Cross Country champs in April.
Open Men 12 Kilometer race
A relentless pace right from the start saw the provisional South African National team drifting at the back of the leading bunch of about twenty athletes. At the half way mark Lungisa Mdadelwa hit the front and started to turn on the pace ahead of a tiring field. Mdadelwa and fellow national squad members, Steven Mokoka, Xolisa Tyali and Kgosi Tsosane established a gap forcing athletes like multiple national champion Boy Soke from Free State to lose contact. On the last lap, Mokoka and Mdadelwa moved away with Mdadelwa outsprinting Mokoka for a thrilling finish. Despite an impressive sprint over the last 500 meters, Tyali could not catch up and had to be satisfied with the bronze medal.
Open Women 8 Kilometer race
The women’s race was always billed to be a thrilling contest between the Phalula twins (Lebo and Lebogang) and Annerien van Schalkwyk who is currently in top form. After two kilometers disaster struck for van Schalkwyk as she tore a muscle in her foot, forcing her to retire. At the two kilometre mark the race suddenly unfolded into fierce battle as the frail figured Freya Murray from Scotland moved to the front with Lebo Phalula in close pursuit ahead of her sister Lebogang, Onneile Dintwe from Botswana and veteran cross country runner Ronel Thomas. Murray broke away at the three kilometer mark and treated a pumped up crowd to a thrilling display of cross country running, baring testimony to her nickname “the Flying Scot”. Lebo Phalula finished in second place with Lebogang not far behind in third position and Dintwe in fourth. The real surprise of the day however was 39 year old Ronel Thomas whose stunning performance earned her a Sixth position over all and a real claim on a position in the national team.
Junior Men 8 Kilometer race
As the junior men race kicked off all cloud cover disappeared and temperatures started rising. Athletes ran in a large group for the first half of the race where after four members of the provisional ASA team; Vuyisile Tshoba, Lucas Bothobutle, Sitynilo Diko and Joel Mmonne broke clear from the pack to dominate the race from then on. A final sprint saw Tshoba crossing the line ahead of Bothobutle in second and Diko in third.
Junior Women 6 Km Race
Juan Marie Cooper of the ASA team took the early lead ahead of Botswana National Idah Simon and defending South African Champion Sylvia Tshetlanyane. Letitia Saayman who kept to fifth position in the first part of the race started catching up with the leaders and at the half way mark she passed Tshetlanyane to move into second position and at the start of the final lap she was in a race of her own, crossing the finishing line nine seconds ahead of Simon in second. Tshetlanyane took a deserving bronze.
Selectors will have a tough time announcing the national team this week with so many deserving and talented athletes in the running. South Africans will have a lot to look forward to when our team go to the world championships.
Results:
SENIOR MEN
1 Lungisa Mdadelwa ASA 00:33:22
2 Stephen Mokoka ASA 00:33:23
3 Xolisa Tyali ASA 00:33:26
4 Kgosi Tsosane ASA 00:33:34
5 Gladwin Sibabalwe VUT 00:33:40
6 Siyabonga Nkonde KZN 00:33:42
7 Boy Soke AFS 00:33:49
8 Elroy Gelant ACNW 00:34:12
9 Chabeli Nyedimane AFS 00:34:16
10 Jeffrey Gwebu ASA 00:34:18
SENIOR WOMEN
1 Freya Murray SCO 00:25:40
2 Lebo Phalula ASA 00:26:25
3 Lebogang Phalula ASA 00:26:44
4 Onneile Dintwe BOT 00:26:55
5 Ronel Thomas AGN 00:27:05
6 Ntombisintu Ntshiliza ASA 00:27:30
7 Tebogo Masehla ASA 00:27:42
8 Marelise Retief ASA 00:27:47
9 Christine Kalmer AGN 00:27:51
10 Charne Bosman AGN 00:28:08
JUNIOR MEN
1 Vuyisile Tshoba ASA 00:23:19
2 Lucas Bothobutle ASA 00:23:22
3 Sitynilo Diko ASA 00:23:27
4 Joel Mmonne ASA 00:23:35
5 Wiseman Fadane VUT 00:23:39
6 Sphamandla Nyembe KZN 00:23:40
7 Pieter Wilders CGA 00:23:52
8 Reuben Magengenene ASA 00:24:00
9 Tshepo Bogatsu CNW 00:24:06
10 Themba Mateba CGA 00:24:28
JUNIOR WOMEN
1 Letitia Saayman ASA 00:20:45
2 Idah Simon BOT 00:20:54
3 Sylvia Tshetlanyane ASA 00:21:00
4 Thato Makhafola CGA 00:21:07
5 Mamphielo Sibanda CGA 00:21:17
6 Ashleigh Schnetler ASA 00:21:23
7 Juan Marie Cooper ASA 00:21:26
8 Masabata Matoane AGN 00:21:45
9 Anelda Pypers CGA 00:21:52
10 Lusanda Bomvana ASA 00:21:57
Friday 05/02/2010
Hull 1 - 1 Chelsea
Steven Mouyokolo rewarded Hull's constant threat from set plays with the opener
Hull City produced a manful performance to hold Chelsea to a surprise draw as the title hopefuls missed the chance to take their league lead to four points.
Olympic 1 500-m finalist Juan van Deventer smashed his own SA indoor record over the metric mile when he finished second behind Haron Keitany at the Flanders Indoor meeting in Gent, Belgium, on Sunday.
