January 10th

Mo Farah made light work of the snowy underfoot conditions to win the International Team Challenge 8K with ease at the BUPA Great Edinburgh Cross Country at Holyrood Park, Edinburgh (Saturday 8 January).

Farah led home the Aviva Great Britain and Northern Ireland team to a third place finish, in this inaugural International Team Challenge race, behind Europe and USA in first and second respectively, with the Aviva GB & NI U23/20 team fourth.

His winning time of 25:41 was nine seconds faster than American Galen Rupp who took second in 25:50, with Ayad Lamdassam of Spain/Europe in third (25:55) and nine-time European Cross Country Champion Sergiy Lebid of Ukraine/Europe fourth (26:00).

After starting sensibly at the back of the leading group, Farah reacted brilliantly to a mid-race surge by Rupp on the course’s steep climb to take the lead for the first time.

Double European champion on the track in 2010, Farah recently returned to sea level to compete following a stint of altitude training at the UKA/London Marathon endurance camp in Iten, Kenya, was delighted with his performance.

He said: “I was happy to win. It started off kind of slow and my aim was just to try to stay with the group for the first couple of laps and then wind it up.

“I’m really confident after the way training has gone over the last six weeks and from my New Year’s Eve race I knew I wasn’t in bad shape.

“The trip to Kenya helped a lot. It’s just eat, sleep and train out there and the weather is a lot better than back at home.”

Behind Farah, Andy Vernon (coach: Nick Anderson) made a great return to form after withdrawing from the European Cross in December with stomach cramps. He finished an impressive fifth in 26:14 – just 14 seconds behind nine-time European Cross Country champion Sergiy Lebid, who was representing Europe.

Ryan McLeod (coach: John Nuttall) has gone from strength to strength, aided by his training in Kenya late in 2010, with a fantastic run for 11th place in 26:29 while Tom Humphries (coach: Phil Clamp) backed up his 15th in the European Cross, to finish 16th in 26:40 – just ahead of Aviva GB & NI team mate Frank Tickner (coach: Clive Thomas) who finished 17th with 26:42.

John Beattie (coach: Nick Anderson), also back from the UKA/London Marathon altitude training camp in Kenya, finished 19th in 26:43 as Aviva GB & NI packed strongly.

Behind Beattie, the remaining Aviva GB & NI senior men’s finishing positions were: Scott Overall (coach: Robert Chapman) in 20th (26:44); Lee Merrien (coach: Liam Cain) in 25th (27:04); and Phil Nicholls (coach: Bud Baldaro) in 26th (27:05).

Derek Hawkins (coach: Lawrie Spence), wearing the Aviva GB & NI vest for the second time following his debut at the European Cross in Portugal, was the first Aviva GB & NI U23/U20 athlete to cross the finish line, in 22nd with 26:49 – just ahead of team mate Ross Murray (coach: John Stephenson) who finished 23rd in 26:51.

Hawkins said: “I was happy to be the first under 23 and I wanted to make amends for Portugal where I wasn’t as strong as I hoped.

“It started off quite steadily but I thought I should stay a few yards back and work my way through which I think I did reasonably well.”

“My aim now is the Scottish Cross Country Championships and the McCain Cross Challenge Final where I’d like to improve on my 18th last year.”

The remaining Aviva GB & NI finishing positions behind Murray were: Richard Goodman (coach: Geoff Williams) in 27th (27:05); Ashley Harrell (coach: Tim/Pauline Ash) in 29th (27:25); Mitch Goose (coach: Tim/Pauline Ash) in 30th (27:34); Andy Combs (coach: Mark Hookway/Mick Woods) in 32nd (27:46); John McDonnell (coach: John Stoker) in 35th in 28:09; Ben Connor (coach: Jerry Hall) in 41st (28:28); and Robbie Farnham-Rose (coach: Mark Hookway) in 44th (28:53).

In the Men’s International 4K, short race specialist Steve Vernon (coach: Dave Turnbull) took some major scalps, finishing fourth in 13:19, in a race won by World 5000m silver medallist Eliud Kipchoge of Kenya.

Vernon and Tom Lancashire (coach: Norman Poole) – Britain’s fastest 1500m runner last year – managed to hold on to the leading Kenyans and defeat the likes of Olympic 1500m bronze medallist Rui Silva and European 1500m champion Arturo Casado.

“My target was to take as many scalps as I could and in the back of my mind first Brit was always the goal. To compete with the Africans was pleasing – it was a good run.”

Recently crowned European Junior Cross Country champion Charlotte Purdue (coach: Mick Woods) had arguably the race of her career as she finished fourth in the Women’s International 6K – her first international cross country race as a senior.

Purdue’s steady start to the race paid off as she came through strongly in the closing stages to finish one place ahead of Hatti Dean (coach: Bud Baldaro) who was fifth – in a race which was won by World 10,000m champion Linet Masai of Kenya.

“I was a junior last year and all the races I had were 4K but I prefer the longer distances so the 6K suited me well today.

“It was quite cold here today so I needed to warm up a bit. I held back a bit at the start and then worked my way through which was good. It gives me great confidence, especially as it’s my first senior cross country race.”

Ian Stewart, Aviva GB & NI Team Leader and UKA’s Head of Endurance, said: “As a new concept, the International Team Challenge was a great success, especially from a developmental point of view. Brendan Foster and Nova International did a great job organizing it together with UKA.”

January 7th

Following a strong 10km outing in Italy last weekend, Mo Farah now sets his sights on the BUPA Great Edinburgh Cross Country 8km International Team Challenge at Holyrood Park on Saturday 8 January.

The double European Champion finished a close second to Ethiopia's Imane Merga at the Boclassic 10km on New Year’s Eve. He clocked 28:32.8 to finish one place higher than the previous year and comfortably beat Kenyan Olympic 5000m bronze medallist Edwin Soi.

Farah, who has been out training at the UKA/London Marathon altitude training camp in Iten, Kenya, will lead a strong Aviva Great Britain and Northern Ireland presence in Edinburgh.

He will be joined in the team of nine by five of the Aviva GB & NI team members from December’s SPAR European Cross Country Championships in Albufeira, Portugal.

Tom Humphries (coach: Phil Champ) and Phil Nicholls (coach: Bud Baldaro) – the top two British finishers in Portugal in 15th and 18th respectively – will be looking to continue their momentum, with Nicholls hoping that recent marathon training will stand him in good stead on the cross.

Andy Vernon (coach: Nick Anderson) will be looking to return to the form which saw him victorious in the McCain Liverpool Cross Challenge and European Trials in November while two time English Cross Country Champion Frank Tickner (coach: Clive Thomas) has been drafted in to replace Chris Thompson who is resting a slight hip injury as a precaution. Ryan McLeod (coach: John Nuttall), who returned from Kenya to finish 29th in the European Cross, will also start.

John Beattie (coach: John Nuttall), who has also benefited from the recent altitude training camp, and Lee Merrien (coach: John Nuttall) – who competed in the 5,000m and 10,000m for Guernsey at the Commonwealth Games in Delhi – will also start along with Scott Overall (coach: Robert Chapman) – 10th at November’s McCain Liverpool Cross Challenge and European Trials.

There will also be an Aviva GB & NI U23/U20 team which features eight athletes who competed at the European Cross – including Ross Murray (coach: Craig Winrow), also returning from a stint of altitude training in Kenya, and Mitch Goose (coach: Tim/Pauline Ash) – 22nd in the U23 men’s race in Portugal.

The Aviva GB & NI teams will face teams of nine from USA and Europe with the pick of the athletes being Oregon Track Club’s Galen Rupp and nine-time European Cross Country champion Sergiy Lebid of Ukraine.

The International Team Challenge is the fourth leg of this winter's IAAF World Cross Permit series and will be broadcast on BBC One/online at 13.00 GMT.

The first six athletes to cross the finish line will count towards the overall points score with the team with the lowest overall score winning.

Competing in the Men’s International 4K, Tom Lancashire (coach: Norman Poole) – who improved his 1500m best to 3:33.96 in 2010 – and the top Aviva GB & NI U23 in Portugal, Ricky Stevenson (coach: Steve Shaw) – will face some of the world’s best – including the Kenyan trio of Olympic 1500m champion Asbel Kiprop, 2003 World 5,000m champion Eliud Kipchoge and Olympic 3000m steeplechase champion Brimin Kipruto.

Scots Stephanie Twell and Freya Murray will compete on home soil in the Women’s International 6K which will see European Cross Country Champion Jessica Augusto of Portugal face another strong British line up including European Cross medallists Charlotte Purdue and Emma Pallant.

For more information on the International Team Challenge, please visit: http://www.greatrun.org/News/Normal.aspx?type=normal

Full start lists are available at: http://www.greatrun.org/Events/Information.aspx?ctid=184&id=2

AVIVA GB & NI TEAM

SENIOR MEN

John Beattie (John Nuttall) – Newham & Essex Beagles; Mo Farah - Newham & Essex Beagles; Tom Humphries (Phil Champ) – Cannock & Staffs AC; Ryan McLeod (John Nuttall) – Tipton Harriers; Lee Merrien (John Nuttall) – Newham & Essex Beagles; Phil Nicholls (Bud Baldaro) – Tipton Harriers; Scott Overall (Robert Chapman) – Blackheath & Bromley; Frank Tickner (Clive Thomas) – Wells AC; Andy Vernon (Nick Anderson) – AFD

UNDER-23/UNDER-20 MEN

Andy Combs (Mark Hookway/Mick Woods) – Tonbridge AC; Ben Connor (Jerry Hall) – Derby AC; Robbie Farnham-Rose (Mark Hookway) – Tonbridge AC; Mitch Goose (Tim/Pauline Ash) – City of Norwich; Richard Goodman (Geoff Williams) – Shaftesbury Barnet; Ashley Harrell (Tim/Pauline Ash) – City of Norwich; Derek Hawkins (Lawrie Spence) – Kilbarchan AC; John McDonnell (John Stoker) – Luton AC; Ross Murray (Craig Winrow) – Gateshead

October 28th

My 2010 review

This year started off as an amazing year when I was able to compete in the Great Manchester Race in Manchester! I ran against Christine Ohurogu and Jess Ennis in the 150m’s, and ran a hundredth of a second off my PB. A month after that competition I got a knee/hamstring injury, but although I was injured, I was still able to go to World Juniors and compete in the relay, managing to help our relay team into the final! Now I’m doing everything I can to get rid of my knee injury so I can work hard this winter and have an amazing summer season.

Original Source has helped me a lot throughout this year because I have evaluated my races more due to the interviews I’ve given to them.

My personal highlight of this year was going to the World Junior Championships and experiencing it as a relay runner. I had a chance to cheer the rest of the team on and watch other events, I really enjoyed it!

Hopefully next year I will be injury free and running good times so I am still able to compete for GB.

 

Training Diary

 

Monday - DAY OFF

Tuesday - 150m x5 (this was to work on going off hard and trying to maintain knee lift) Wednesday - Weights (squats, cleans, single leg squats, core work)

Thursday - DAY OFF

Friday - DAY OFF

Saturday - Cone Work and Strides (this was to work on fast feet and keeping my body in an upright position)

Sunday - 120m x6 (this was to work on putting Tuesday's and Saturday's session together)

October 28th

As 2009 was not a good season for me, firstly coming back from India with the excitement of winning commonwealth youth games and not starting preparation for 2009 as soon as I came back, then not competing indoors due to the lack of preparation, and then getting my back injury, I felt that I new that my 2009 season was not going to be. I felt low and depressed because I had such an amazing season before and then onto a non-existent season. My confidence had dropped so much, I was having problems even attempting to vault because my back got so bad! So I rested as much as I could.

Winter season for 2010 then came really quick. My back had fully recovered; however, my confidence was at an all time low. I was scared to vault in-case I injured myself again, and I didn’t want to move to bigger poles because I was too comfortable on the smaller poles I was using. I had so many set backs and it was just making it harder for me to start up again. The season went on and I gradually started to come around with my vaulting. I was able to get back onto longer approaches and onto bigger poles. At this time things at home were affecting me and I couldn’t concentrate.

The indoor season for 2010 was coming up and I knew in my head that I wasn’t ready for it. So I kept training and kept trying to stay positive about everything so that I could prepare for outdoor season. I had so many ambitions for the outdoor season such as; going to world juniors, as it would be my last opportunity and even attempt to go for common wealth games. The outdoor season came round quick and I was almost prepared to start competing. Physically I felt ready to come back into the competition world, but mentally there was something missing.

I was confident to start competing but wasn’t too confident about my vaulting. I tried to ignore it and think positive thoughts all the time when I was vaulting. My first competition of the season was at Crystal Palace, south of England. I felt really confident in the morning and throughout the day, my warm up went really well, I went onto the poles I needed and I was ready to go. But then came my turn in the competition. The adrenaline started rushing through me, and the nerves got the better of me. I no heighted in the competition and I knew that I had missed out on the chance to try and qualify for World Juniors. I attempted to do a couple of competitions after that but my confidence was still not there from having the back injury in 2009 and thinking I was fully recovered, but I was wrong, I hadn’t recovered from it mentally.

The Heroes project helped me so much during this season. I was able to get more poles so that I can use them for 2011 and also paying for other expenses such as travelling. I am very grateful for what the Heroes project has done. Also having the Original Source products means I can smell really nice too!

2011 winter season has now approached me and I have a brand new training programme that is good for me. I feel very confident in my vaulting at the moment. I’ve started from scratch so that I can get a feel my vaulting and also improve on my technique. I’m glad I have got through the troubles of my life and can now start to prepare for 2011!!!!!

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