Weekend Wrap Up for August 2-3, 2014

This weekend saw the inaugural Ironman Boulder event, the extreme Norseman triathlon, the Libery Mile in Pittsburgh, a resurgence of sorts for American running at the Beach to Beacon 10k and of course the Commonwealth Games.

Ironman Boulder

Boulder, Colorado
August 3, 2014
S 2.4 mi. / B 112 mi. / R 26.2 mi.

In it’s inaugural debut, the Ironman Boulder race saw both Justin Daerr and Danielle Kehoe of Colorado become the victors on the day.  Not only did they both hail from Colorado, this was also their first Ironman wins as professionals.  Justin battled back on the run to catch Sir Richie, and Danielle pushing from beginning to end opened up a massive lead. While the altitude certainly favored the locals, the temperatures hovered in the mid-80s making things difficult for everyone.

Photo: Nils Nilsen/Triathlete


1. Justin Daerr (USA) 8:20:26
2. Richie Cunningham (AUS) 8:30:38
3. Scott Defilippis (USA) 8:54:19
4. Curt Chesney (USA) 8:56:45 * M 45-49
5. Steven Zawaski (USA) 9:01:53
6. Mark Hillers (USA) 9:14:44
7. Owen Hammond (USA) 9:15:30 * M 35-39
8. Billy Edwards (USA) 9:19:40 * M 35-39
9. Uzziel Valderrabano (MEX) 9:21:55 * M 45-49
10. John Garita (CRI) 9:23:13 * M 25-29


1. Danielle Kehoe (USA) 9:19:54
2. Laura Bennett (USA) 9:43:59
3. Christine Hammond (USA) 9:53:04
4. Morgan Chaffin (USA) 9:57:28
5. Nicole Callan (USA) 10:01:13 * F30-34
6. Uli Bromme (USA) 10:12:53

Norseman Extreme

Eidfjord, Norway

Norseman Extreme finishes the brutal marathon atop a mountain summit!

August 3, 2014
S 3.8k / B 180k / R 42.2 k


1. Allan Hovda (NOR) 10:52:07
2. Lars Christian Vold (NOR) 11:09:41
3. Per Morten Ellingsen (NOR) 11:14:58
4. Lars Petter Stormo (NOR) 11:21:08
5. Kjell Magnus Antonsen (NOR) 11:39:34


1. Line Foss (NOR) 12:56:27
2. Maggie Rusch (USA) 13:39:13
3. Trude Gran (NOR) 13:45:34
4. Melanie Wasley (GBR) 13:47:19
5. Marit Vala (NOR) 13:50:15

3rd GNC Live Well Liberty Mile

Bring Back the Mile Grand Prix Tour 2014
Pittsburgh, PA, Friday, August 1, 2014

Jordan McNamara winning the Liberty Mile in 4:02



1) Jordan McNamara (OR), 4:03, $4000
2) Leo Manzano (TX), 4:03, $2500
3) Trevor Dunbar (OR), 4:04, $1500
4) Jack Bolas (SC), 4:05, $800
5) Jake Edwards (OH), 4:07, $500
6) Daniel Quigley (OR), 4:07, $325
7) Daniel Stockberger (IN), 4:08, $150
8) Brandon Hudgins (NC), 4:09, $100
9) Landon Peacock (VA), 4:10, $75
10) Tony Jordanek (OH), 4:10, $50

1) Gabriele Grunewald (MN), 4:32*, $4000
2) Heather Kampf (MN), 4:33, $2500
3) Sarah Brown (CA), 4:33, $1500
4) Angela Bizzarri (WA), 4:34, $800
5) Lauren Penney (NJ), 4:34, $500
6) Christy Cazzola (WI), 4:37, $325
7) Stephanie Charnigo (NJ), 4:42, $150
8) Stephanie Brown (AR), 4:44, $100
9) Brigitte Mania (NJ), 4:50, $75
10) Melissa Agnew (MN), 4:54, $50
*Tied event record (4:32, Heather Kampf (MN), 2013)

MASTERS (40 and older)
1) Daniel Pszeniczny (46 / PA), 4:36, $500

1) Sonja Friend-Uhl (43 / TN), 4:57, $500

For complete results and more, go to: LibertyMile.org

Beach to Beacon 10k

Beach to Beacon, founded in 1998, is one of the most competitive 10k road races in the world.  Shalane Flanagan narrowly lost to Gemma Steel.  Flanagan was mere inches away from being the first ever American winner.

Cape Elizabeth, Maine

August 2, 2014

Beach to Beacon
Gemma Steel and Shalane Flanagan, shoulder to shoulder with 2k to go. Photo: Stacey Cramp


1 27:37.0 4:27 Bedan Karoki Muchiri 23 M 6 KENYA

2 27:43.1 4:28 Stephen Kosgei Kibet 27 M 14 KENYA

3 27:50.4 4:29 Ben True 28 M 3 Hanover NH

4 27:57.0 4:30 Patrick Makau 29 M 5 KENYA

5 28:15.0 4:33 Micah Kogo 28 M 1 KENYA


1 31:26.7 5:04 Gemma Steel 28 F 105 UK

2 31:27.0 5:04 Shalane Flanagan 33 F 102 Usa

3 31:51.9 5:08 Diane Nukuri-Johnson 29 F 113 Iowa City IA BURUNDI

4 32:20.1 5:13 Jordan Hasay 22 F 108 Beaverton OR

5 32:30.8 5:14 Aselefech Mergia 29 F 104 ETHIOPIA

Safely Building Your Run Mileage and the 30 Runs in 30 Days Challenge

Written by: Editor in Chief

As a cross country coach for my daughter’s school, and founder of the Alameda Island Runners one of the questions I am most often asked is, “how often or how much should I be running?”


While there is no one right answer because every individual is different (e.g., work, family, stress), there are some key elements we can all implement
to build both mileage and duration safely and hopefully injury free. We have three key elements of run training – frequency, duration, and intensity.

To become good at anything you often have to be repetitive, or practice frequently. First lets explore how often we need to be running to see improvement which is what most of us are after. Research suggests that you have to run at minimum three times per week. Now if this is the maximum you can do you need to optimize those sessions. Ideally you would see a speed workout (track session), a tempo run, and a long run. Each would have at least one day between for recovery since the workouts will all have some level of intensity or duration. I wouldn’t suggest anything less if your goal is to see improvement in fitness and results. One of the key benefits to this protocol is the reduced risk of injury typically associated with high volume/mileage weeks.

If however, you are looking to take your running to the next level, set some PRs, and test yourself you need to be running six or seven times per week. Often this type of schedule works best taking Monday off since Long Runs typically occur on the weekend. If you are more advanced in your training (35+ miles per week) don’t be afraid to run daily so long as you are putting a majority of those miles in at an easier pace, then take recovery days when you feel the need.

For The Advanced Runners Only: If you are near 70 miles a week and looking to up that or restructure your schedule, you can consider adding one or two double run days into the mix.  Remember to keep one of them easy.



Simple, just get out and run.  That is 30 distinct runs in 30 days.  To constitute as a run it has to be 30 minutes in duration.  Remember if you need a day off it’s ok.  Do a double the next day, 30 minutes in the morning, 30 minutes in the evening.

Post your daily runs on Twitter to http://twitter.com/Fit_Endurance and use the hashtag #30Runs

Remember always use your best judgement when building up the miles.  Most running injuries are a result of not listening to your body.  If your body is telling you it’s too much listen.

Running Gear – Shoe Review – Skechers GoRun Ride 3 Long Term Review

GreyOrangeProfileWe were first turned on to Skechers earlier this year by our friend and fellow triathlete Reilly Smith, along with input from professional triathlete Jim Lubinski  (give this guys Podcast a listen – great stuff). On their recommendation we picked up a few pairs around the beginning of May, and since then have logged some 125mi in the Ride 3.  So far we are in love with these shoes!  They have a great deal of cushion to put in the miles while being light – rare for a distance shoe.

For the shoe gurus here are some tech numbers – 

Weight: 8.4 oz;

Heel-to-toe drop: 4mm w/o insoles, 8mm with insoles

Stack Heights: 13.5mm Forefoot, 20mm Midfoot, 17.5mm Heel


Putting the Ride 3 through the paces in the middle of a 10mi run.
Putting the Ride 3 through the paces in the middle of a 10mi run.

Like many people we were skeptical at first.  Skechers has in the past been known as a casual shoe company. What could these guys know about running shoes? Well they seem to know a bit something and more.  The Ride 3 has an incredibly soft and supple upper, while the sole provides adequate cushion. One of the characteristics we most appreciate about the Ride 3 is the ample amount of room in the toe box.  Our tester had a wide forefoot and found this to be more comfortable than most shoes they have worn, especially as the feet swell over long miles.

Wear – Left Shoe has 5mi, Right Shoe has 125mi. Still going strong.

The outsole is primarily constructed of a proprietary blown rubber called Resalyte® with  GOimpulse sensors.  These GOimpulse pods seem to be strategically placed providing longevity to the outsole, and they function quite well for providing feedback. Being accustomed to race flats, the lower than standard drop of 8mm (insoles were used – 4mm without insoles) in our case wasn’t a problem.  Also noticeable in the Ride 3 is the M-Strike technology, present in all the GoRun line.  The M-Strike technology helps achieve a more mid-foot strike, helping get you through the gait phase faster.

The VerdictTwoPairs

We love the Skechers GoRun Ride 3 so much we are now alternating a second pair into our run routine.  Great mileage shoe, lightweight, flexible, and at $80 the price is right.

MSRP $80.00  skechersperformance.com

Written by: Editor-in-Chief