Lemi Berhanu
Personal Bests
Marathon
2:04:33
1/22/2016
Half Marathon
1:01:37
10/18/2015
Marathon
2:04:33
1/22/2016
Half Marathon
1:01:37
10/18/2015
Welcome to Episode #333 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.
Show Sponsor: UCAN
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Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
Our News is sponsored by Buddy Insurance.
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Endurance News:
The Boston Athletic Association (B.A.A.) has announced more than 140 athletes will compete at the 126th Boston Marathon as part of the John Hancock Professional Athlete Team. Olympians, Paralympians, and global marathon winners will race from Hopkinton to Boston on April 18 and will be the first race held on the traditional Patriots’ Day date since 2019.
The Boston Marathon made history last year by becoming the first Abbott World Marathon Major event to offer equal $50,000 course record bonuses across open and wheelchair divisions, and the first event to provide a designated prize purse for athletes with upper limb, lower limb, and visual impairments. For the 37th year, prize money awards will be provided by principal sponsor John Hancock.
The full international field, including the Para Athletics Divisions field top contenders, can be found below.
Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon
Ever since the first carbon-plated super shoes hit the roads, they’ve dominated the pro running conversation. With any speedy performance, we want to know: What latest shoe technology were they wearing?
That was certainly the case for Monday’s thrilling Boston Marathon where Peres Jepchirchir and Ababel Yeshaneh fought until the very last mile for their glory moment. In the end, it was Jepchirchir who out-kicked Yeshaneh 2:21.01 to 2:21.05.
In the context of super shoes, though, it may as well have been a head-to-head battle between Adidas and Nike, two Goliaths in the space. And though Nike had more racers finish in the top 15 wearing its shoes, the eventual 2022 Boston Marathon champion was wearing a pair of Adidas Adizero Adios Pro 2’s.
Curious what the other ultra-fast women were racing in on Marathon Monday? We tracked down the 6 shoes that were worn by the top 15 women.
RELATED: American Original: Why Nell Rojas Broke Her Adidas Contract Right Before Placing 10th at Boston
Adidas Adizero Adios Pro 2 | $220
adidas-adizero-adios
Who wore it?
Along with 2022 Boston Marathon champion, Peres Jepchirchir, fellow Kenyans Viola Cheptoo (6th place) and Joyciline Jepkosgei (7th place), and ninth place Charlotte Purdue sported the German shoe.
Nike Vaporfly Next% 2 | $250
nike-zoomx-vaporfly-2
Who wore it?
Who didn’t wear the fabled Nike super shoes? First and second runners up, Ababel Yeshaneh and Mary Wacera Ngugi sported Nikes along the Boston Marathon course, followed by fourth and fifth place runners Edna Kiplagat and Monicah Ngige. Degitu Azimeraw (8th place), Nell Rojas (10th place, first American finisher), and Bria Wetsch (15th place) round out the list of top 15 Boston finishers that raced in Nikes on Monday.
Saucony Endorphin Pro 3
saucony-endorphin-pro-3
Who wore it?
Malindi Elmore, the 11th place finisher, was the only top 15 competitor to sport this new style from Saucony.
HOKA Rocket X 2
close up of Stephanie Bruce's unreleased HOKA Rocket X 2 shoes from the Boston Marathon
126th Boston Marathon April 18, 2022 (Photo: Kevin Morris)
Who wore it?
Second American finisher Stephanie Bruce rocked these brand-new (not available until next year) shoes from her long-time sponsor. She came in 12th overall in 2:28:02.
RELATED: The Best Women’s Racing Shoes Available This Year
Brooks Hyperion Elite 3 | $250
brooks-hyperion-elite-3
Who wore it?
Desiree Linden finished her ninth run at the Boston Marathon in 2:28.47 in this new edition of Brooks carbon-plated super shoe.
Puma Fast-R Nitro Elite
puma-fast-r
Who wore it?
Minnesota-based Dakotah Lindwurm came in 14th in 2:30:42 wearing the Puma Fast-R Nitro Elite, a shoe that is not yet available in America.
2022 Boston Marathon results
Women
DNF. Molly Seidel (USA)
Men
4; Gabriel Geay (TAN) — 2:07:53
DNF. Lelisa Desisa (ETH)
DNF. Birhanu Legese (ETH)
DNF. Sisay Lemma (ETH)
What's New in the 303:
Video of the Week:
5k Bike Race l Sarah Crowley & Emma Pallant-Browne 🔥
Closing:
Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Any given weekend there are half a dozen IRONMAN races. What is driving the weekly surplus of IRONMAN races? How are they not canalizing themselves? How can a single island support both IRONMAN and CHALLENGE races on the same day? Speaking of big races on the same weekend, we are also discussing the Boston and Chicago Marathons that just happened this past weekend. Plus "Remote Racing" by RemoteRacing.com and USAT.
Show Sponsor: VENGA CBD
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In Today's Show
Interview Sponsor: UCAN
Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!
You put in the training, so don't let nutrition limit your performance. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at
ucan.co/discount/303UCAN/ or ucan.co
Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,
Discussion: Upcoming IRONMAN Races - Too Many?
IRONMAN Races Next Two Weekends
10/16: 70.3 and 140.6 Alcúdia-Mallorca Spain (east)
10/16: Challenge Peguera Mallorca (west) 77k away
10/17: AZ 70.3
10/23: NC 70.3, 140.6 Portugal, 140.6 Waco
10/24: 70.3 Portugal, 70.3 Greece Costa Navarino, 70.3 Waco, 70.3 Sardegna, 140.6 California
American River (Folsom), CA water temperature in October (seatemperature.info)
Ironman California 2021 (MPRO-only, Oct 24th) – Entry List | TriRating
Our News is sponsored by Buddy Insurance.
It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!
Endurance News:
2021 Boston Marathon results: The winners list and official times
Men’s race: Benson Kipruto won his first Boston Marathon after finishing 10th in 2019. Kipruto made a decisive move in Mile 23, running it in just 4:29. He then upped the tempo in Mile 24 (4:25), finishing with an average mile pace of 4:58 and a 46-second margin of victory.
Women’s race: Diana Chemtai Kipyogei won her first Boston Marathon after withstanding a late charge from 2017 champion Edna Kiplagat. Kipyogei pulled away from Netsanet Gudeta at Mile 23.
Top 10 Men’s
Top 10 Women
https://www.teamusa.org/USA-Triathlon/Remote-National-Championships
USA Triathlon has partnered with RemoteRacing™ to host the first first Remote National Championships, an opportunity for athletes from across the United States to compete for an Olympic and sprint-distance national championship regardless of where they live and train. Using RaceX's RemoteRacing™, results are normalized to create a fair and level playing field and final results are localized to the course at the 2021 Age Group National Championships in Milwaukee. Finish times for all athletes will be as if everyone was competing on the same course, in the same climate, on the same day.
RemoteRacing™ accounts for both environment and terrain, including heat, humidity, wind, elevation, and elevation gain. What is equalized? Results are equalized for both age and gender, so you can get a true sense of how you stack up.
Note: RaceX is a sister company to TriDot. Amazing software that solves a lot of problems with training. Listen to episode 299 for more on that topic, and tune in in a couple weeks for our interview with Matt Bach from TriDot.
Event Details
Dates – November 11–21 (registration opens October 7)
Format – Sprint and Olympic distances
Cost – $45 for athletes who register by Oct. 21 and $50 starting on Oct. 22. A portion of the proceeds will support USA Triathlon Foundation's mission to transform lives through sport by opening pathways for all to swim, bike, and run.
Qualification – No qualification is required to compete and competing in the event does not qualify you for anything, including 2022 Toyota Age Group National Championships nor Team USA. This event also does not earn you points toward your ranking. This competition is solely for bragging rights (and fun awards!).
Race Format and Rules
The Race Window will open at 12:01am CT, Thursday, November 11, 2021, and close at 6:00pm CT, Sunday, November 21, 2021. Race activities must be done in swim, bike, run order.
Swim – Swims must be done in standard-length pools (25 yards, 25 meters, 50 meters) due to inconsistent access to open water for many athletes and inaccurate results from open-water swims due to various water conditions. Athletes may complete their swim at any time during the Race Window prior to starting their bike or run.
T1 – The time between the swim and bike is unregulated due to inconsistent pool accessibility and proximity to adequate bike and run route
Bike – The bike may be completed indoors or outdoors either with or without a bike power sensor. Differences in power sensor accuracy ratings is handled automatically by the system.
T2 – The run must start within 10 minutes of finishing the bike
Run – The run must be done outdoors
Register today! For more details, please visit RemoteRacing.com.
What's New in the 303:
Deb Connelly, Running Hall of Fame, Denver Athletic Club
Deb Conley started running for the first time the summer before attending the University of Colorado at Boulder. She ran just to run with a new boyfriend. Like three miles. A couple of months later she walked on to CU’s cross country team and has been running ever since.
And just recently, she was inducted into the Colorado Running Hall of Fame. Wow. She never played sports growing up, never ran, never did anything but work and go to school.
In this video interview, Deb expresses a surprised happiness after being selected for the Colorado Running Hall of Fame. But she also shares something vulnerable; how running in college was the first time she ever experienced feeling truly happy. Whats not really discussed, is the rocky and almost impossible path she took to get here.
If you knew Deb in high school you probably would never have foreseen her making the Colorado Running H.O.A. But like 99% of her classmates, I had no idea how hard her life was until we reconvened about this honor almost 40 years later.
My high school experience differed greatly from Deb’s even though we both went to Wheat Ridge and graduated in 1983. I played sports, didn’t work, had a car, stayed busy with practices and homework and hanging out with friends. Admittedly, I led the “Leave it Beaver” lifestyle (yes I’m dating myself), like a good chunk of my fellow “Farmers” (our mascot).
Deb, living just a few miles away lived in poverty. Her mom forged her birth certificate when she was 13 so she could work. Her bed was an old army cot. They had no refrigerator and the house was in disrepair. Her parents didn’t want her to go to college but rather help with the other kids. There was no modeling of “success” or “ambition” in her home. Yet she excelled at school and knew she had to figure out a way to go to college. She admittedly didn’t understand true happiness and felt lonely.
Her friend and fellow classmate, Chris Tomlinson, one of the few who knew of Deb’s tough childhood said, “she was very smart, but seemed anxious and isolated. It seemed touch and go for her.”
A middle distance runner, Wendy Koenig competed seven times for the United States in international dual meets. She was a three-time AIAW Champion, in 1975 in the 880 yards, and in 1976 at both 800 and 1,500 metres. Koenig also won three AAU titles, outdoors in the 1973 880 and in 1976 in the 1,500, and indoors in the 1979 800. On 24 March 1973, she set one of the very early world records for the 400 hurdles with 59.08, the first woman to run the event under one minute. Koenig ran for Colorado State University, and competed at the 1972 Olympics as Wendy Koenig and the 1976 Olympics as Wendy Knudson.
Personal Bests: 440y – 54.60 (1975); 800 – 1:59.91 (1976); 1500 – 4:21.80 (1976); Mile – 4:47.7i (1976); 3000 – 9:49.0 (1976); 2 Miles – 10:34.0 (1976); 100H – 14.8 (1971); 400H – 59.08 (1973); HJ – 5-5 [1.65] (1974); LJ – 19-10¾i [6.06] (1979); Pen - 4167 (1971).
Utah’s Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists
Posted on October 12, 2021
By Bill Plock
In south central Utah surrounded by National Parks, ancient river beds and views of what was once the floor of a great sea bed, lies a system of huts sheltering mountain bikers as they wind through the Escalante Plateau.
The area, more than twice the size of Rhode Island is bordered by Zion, Bryce, Capitol Reef National Parks and Lake Powell. It offers a huge variety of terrain tempting all levels of cyclists to explore the high deserts, deep canyons, daunting plateaus and sandy washout basins. Coming from Colorado, a beautiful drive takes you from Green River, Utah southwest to the town of Escalante where the 190 mile Aquarius Trail Hut System ends. When you arrive, someone from Aquarius takes you and your bike West to Brian Head where the adventure begins.
The “huts” are shipping containers repurposed and carved up to make sleeping accommodations and a kitchen for 12 cyclists. As Jared Fisher, owner of Escape Adventures, who dreamed up this hut system says, “It’s like putting together a lego house. It takes four containers to make a “hut” and we cut them, install windows and doors and add the bunks and appliances.” The huts are “off the grid” operating by solar and propane complete with compostable toilets and showers. When all the expenses are accounted for, a hut will cost about $200,000 to build and install. They are serviced by staff each day bringing in fresh food, linens, and fuel.
Scattered on the Escalante Plateau National Monument, the huts are a welcome reprieve from some challenging days on single track and dirt roads taking riders up epic climbs to amazing views. They are fully stocked with gourmet food, snacks, beverages, water, showers and everything to make it as comfortable as possible. Guest can cook on the grills outside and cozy up to fire pits to take the high desert chill away.
The group I joined is mostly from Colorado and gather once in a while at destinations like this. They had a sag truck to carry some provisions and the group dog. All seemed to love the hut and the route and the abundance of food and snacks. Said one rider, “they even have Peanut M&M’s” which seemed to be an important provision.
The daily routes are between 25 and 40 miles with options for longer treks to scenic spots. After the group breakfast, riders had all day to make it to the next hut and when possible the sag truck would park somewhere in between with refreshments. Said Jeff Oehm of Lakewood, “The huts are well thought out and stocked with good food and comfortable beds. The trails and roads were great and very challenging in places. This part of Utah is stunning and so uncrowded, was well worth the drive from Denver.”
Fisher’s company provides destination, endurance oriented travel experiences all over the world and discovered this area about 10 years. He lives in Las Vegas, operates three bike shops and has built a company revolving around the bike. It took a while to get the permits to start installing the huts and connecting the trails. He said, “Covid actually helped push this project to the finish as the Forest Service was able to re-evaluate the situation and we got approval last year. This is our first year of operations and it’s gone very well. We have accommodated over 500 cyclists this summer. Any tour operator would be happy with that I think.”
The experience can be customized to accommodate a private group or open to a single rider with a variety of diets and food preferences. They also have bikes, and e-bikes for rent.
Upcoming Guests
Matt Bach from TriDot
Jared Fisher Escape Adventures
Video Of The Week
Deb Conley--Talks about her amazing journey landing her in the Colorado Running Hall of Fame
I'm doing IRONMAN CALIFORNIA - Justin Metzler
Closing:
Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!