Hello Everyone,                                                                                                                                                      September 20, 2018            

     In this Issue:

Kenyan Sets World Record at Berlin Marathon
Eliud Kipchoge completes marathon in 2:01:39, beating the record by more than a full minute

Kipchoge, 33, celebrates winning the Berlin Marathon. He also is the reigning Olympic champion in the marathon. PHOTO: FABRIZIO BENSCH/REUTERS

By Sara Germano Sept. 16, 2018 6:41 a.m. ET BERLIN—Eliud Kipchoge shattered the world record in the Berlin Marathon on Sunday by more than a full minute, running 2:01:39 to establish the Kenyan athlete as one of the best distance runners in history. Kipchoge, 33, is the reigning Olympic champion in the marathon and has run the fastest recorded time over 26.2 miles—a blistering 2 hours and 25 seconds— as part of a Nike-sponsored marketing event last year that wasn’t a ratified race. He has been virtually unbeatable at the distance, winning 10 of 11 marathons he has entered. But the official world record—until Sunday, 2:02:57—had eluded Kipchoge for years, despite several attempts in London and here in Berlin, where he was hindered last year by dismal weather and in 2015 by malfunctioning sneakers. Sunday’s performance was perhaps one of Kipchoge’s most dominant. He crossed the halfway mark in 61 minutes and 6 seconds, more than half a minute under world-record pace. Kipchoge accelerated the pace in the second half, clocking in at 60 minutes, 33 seconds. He finished the back end of the race entirely on his own because the last of his appointed pace setters—athletes in striped kits who run a fixed pace just ahead of Kipchoge—dropped out by the 25 kilometer mark, unusually early for a world-record attempt. It wasn’t immediately clear why the pacers dropped out so early. Kipchoge was coy about his goals for the Berlin marathon, saying he merely wanted to set “a personal best.” Prior to this weekend, his personal record for the distance was 2 hours, 3 minutes and 5 seconds, a gasp away from fellow Kenyan Dennis Kimetto’s world record set in Berlin in 2014. Kimetto congratulated Kipchoge in a tweet, saying, “Fantastic run, you’re an example for each and every runner on this world.” The race re-affirms Berlin as the fastest marathon course in the world, as the world record has now been broken seven times here since the turn of the century. Also Sunday, Gladys Cherono of Kenya won the women’s race of the Berlin Marathon in 2:18:11.

 

 

Locals Compete in the 2018 Barrelman

Competitors in the Niagara Falls Barrelman Triathlon start their swim in the waters of Welland International Flatwater Centre Sunday morning. The swim portion of the event, and part of the bike, were held in Welland and Wainfleet before moving on to finish with the run portion in Niagara Falls. - Dave Johnson,The Welland Tribune

Locals in the 2018 Barrelman BIB NAME CATEGORY RANK GENDER PLACE CAT. PLACE SWIM BIKE RUN FINISH 139 Joe LONSDALE M35-39 109 82 18 0:38:19 2:53:12 1:57:10 5:35:36 528 Sara MCILRAITH F45-49 129 32 6 0:35:37 3:02:03 1:55:25 5:39:39 417 Stepfanie JOHNSTON F30-34 398 115 14 0:49:00 3:06:50 2:51:59 6:59:15

 

Sara McIlraith at the Barrelman   528 Sara MCILRAITH F45-49 129 32 6 0:35:37 3:02:03 1:55:25 5:39:39.2 SPLIT NAME SPLIT DISTANCE SPLIT TIME PACE DISTANCE RACE TIME OVERALL (/685) GENDER (/271) CATEGORY (/54) TIME OF DAY     SWIM 2 km 00:35:36 1:46/100m 2 km 00:35:36 84 21 3 9:17:37     BIKE 1 58 km 01:54:19 30.44km/h 58 km 02:32:43 145 35 7 11:14:43     BIKE 2 32 km 01:07:44 28.35km/h 90 km 03:40:27 254 57 10 12:22:27     BIKE 90 km 03:02:03 29.66km/h 90 km 03:40:27 254 57 10 12:22:27     RUN 1 5 km 00:24:00 4:47/km 5 km 04:08:14 210 46 9 12:50:14     RUN 2 5.5 km 00:31:58 5:48/km 10.5 km 04:40:11 175 39 9 13:22:11     RUN 3 5.5 km 00:26:56 4:53/km 16 km 05:07:06 153 36 7 13:49:06     RUN 4 5 km 00:32:34 6:30/km 21 km 05:39:40 132 32 6 14:21:40     RUN 21 km 01:55:25 5:29/km 21 km 05:39:39 132 32 6 14:21:40     FINISH         05:39:39 131 32 6 14:21:40

Sara McIlraith with the new TT Bike

Putting Myself Out There – Barrelman Half Ironman by Sara McIlraith Recently a running friend of mine congratulated me on a race I had just completed. One of her comments surprised me, “you never have a bad race, it’s amazing”. Pondering why she thought this, as I have definitely had many bad races, I considered maybe this perception was because we don’t usually talk about our ‘bad races’. We athletes happily talk to anyone willing to listen when we achieve a PB, but we usually quietly hang our head in disappointment when things go badly (at least I do). With my head hanging just a bit, I decided to share my story from this weekend’s not so successful race. I believe that the tough races are the ones that teach you important lessons, as long as you are open to listening. In 2017, I jumped into my first half ironman distance triathlon just 3 weeks before the race. I had little time to ramp up my training distances – especially on the bike. My goal was simple - to finish, which I accomplished, even PBing on my bike and swim. In December I decided to sign up again, and upped my expectations beyond just completing. I trained hard all summer - many 100k rides, a new TT bike, double digit swim kms every week, some solid half marathon training runs, double sport training days almost every day and 5 great triathlon races under my belt, I felt well trained. When you race something this long, successfully balancing speed and effort is critical. Mistakes will always come back on you. Throw weather into the mix, and that balance is even harder to find. Another factor in maintaining this balance is fuel. Read any intro article on distance triathlons, and you will learn they actually have 4 components to them – swim/bike/run/fuel. Someone my size will burn about 4000 calories in a half ironman! That requires some serious fueling. Race morning weather was, as it has been for every one of my tri races this year, very hot and humid. I told myself that I had raced and trained in this weather all summer, so I should be okay. I went through my fueling plan in my head, knowing that the heat would increase the need for electrolytes. Hopefully I can sustain my planned paces to achieve my goals without overtaxing my system.

Sweat was pouring off me as I stood on the start line in my wetsuit, already looking to the run with dread. I held back a bit on the swim, trying to preserve energy so that I could sway the balance a bit on the bike and run. I transitioned to the bike cleanly, and settled into the pace I hoped to hold for about 3 hours of riding. The winds were up a bit, eating away at any energy stores I had. Fueling is always a challenge for me. I rarely fuel in training, and have a tough time getting in calories. I tried to sip on my large supply of extra strong grossly warm ELoad, but it left me gagging. I forced down the Cliff Blocks at regular intervals, and downed a couple bottles of water. Water seemed to be the only thing I wanted. As the kms ticked on, it was getting really hard to keep my goal speed up. Even when we finally turned north out of the wind for the last 12k, I couldn’t push my pace. That’s when I started to really get concerned. Finally reaching T2, I got my feet out of my shoes and attempted my flying dismount. I practice dismounts endlessly, and have never had a disastrous one - until now. My right leg was so cramped that it clipped my back water bottle when I tried to reach it around. I slid into the dismount line on my side, thankful I was actually ‘dismounted’ when I crossed. Embarrassed, I picked myself up and hobbled to my run gear, quite distraught that my cramped up foot was barely able to land on the ground. I threw on my running shoes, grabbed my fuel, and eased into the run. My run goal was to hang on to 5min/km pace. Thankfully my foot loosened up quickly, and the pace felt very manageable over the first 5k. I even resisted the urge to pick it up. I then climbed up a steep hill, away from any cooling effect of the river, and started to bake in the oppressive mid-day heat. My legs started to yell at me, the pace now feeling hard to maintain. My breathing was easy, but my legs wouldn’t turn over. I usually gauge my effort by breathing, but it was the legs failing me today. I resorted to running and walking, setting mini goals for how long I could run before I walked. I felt like I was cooking on the inside and my legs were barely holding me up, and I was overdoing it on water consumption. I’d definitely lost my balance of speed/effort/fueling, I was short-circuiting! I did finish, but without the joy and satisfaction I felt last year. My personal goals were not reached, and I felt disappointed and really sick. I walked over to the splash pad strategically placed beside the finish line and let the cold water pour over me. With my internal body temperature finally coming down, I started to digest my day. It was definitely a day to learn from. Never underestimate the impacts of heat and humidity, and you simply cannot perform at your best without a lot of fuel over that long a race. Neil encouraged me to look at my results. I was actually quite surprised to see how I compared to my fellow age groupers. My placing improved significantly from last year. This left me slightly optimistic that my hard training all summer actually did show improvements. I won’t call this race a ‘failure’, but I will call it a learning opportunity. Now on to planning for next year.

 

 

Terry Fox run goes in Sudbury
Keith Dempsey For The Sudbury
Published on: September 17, 2018

Tons of training does the trick for triathlete Kelly Thompson
2018-09-17
by Randy Pascal

Shell shocked in Dublin

  September 19, 2018

Ryan Marsaw leads the 8k group

All Photos Here

All Results Here