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One of the consequences of excellence is that the bar is set very high in terms of personal improvement.

Last year at the IAAF Melbourne Track Classic, David Rudisha ran his first 800m of what turned out to be an outstanding year, with hopes for a similar start to 2011 at the same meet this Thursday, March 3.

Clocking 1:43.15, Rudisha's run was not only the fastest ever run in Australia but the prelude for a season which saw him win the African championship and the Continental Cup and twice break the world record. The year ended with the 21-year-old acclaimed IAAF Male Athlete of the Year.

Rudisha hopes this year ends with acclaim of a slightly different sort - that which goes with winning a major title at the IAAF world championships in Daegu (KOR) this August.

"Having the world record and not a major title, it doesn't sound good," Rudisha stated at last Friday's John Landy Lunch.

Opposing Rudisha will be two sub 1:44 men in American Nick Symmonds (1:43.76) and Abraham Chepkirwok (1:43.72) of Uganda. Symmonds was sixth at the Berlin world championships in 2009, Chepkirwok fourth at the 2007 world championships and a semi-finalist at the Beijing Olympics.

Hoping to gatecrash this sort of company will be Lachlan Renshaw. The national champion, Renshaw will be looking to start 2011 strongly after being forced to withdraw from the Commonwealth Games final as a result of a hamstring injury.

Headed by the 2007 world champion, American Bernard Lagat, and a world championships medallist, Craig Mottram who won bronze in 2005, the 5000m contains a further three sub-13 minute men in Isaac Songok, Matt Tegenkamp and Chris Solinsky, as well as our own national champion in Ben St Lawrence, second-fastest ever in Collis Birmingham and Commonwealth Games representative David McNeill.

After two years battling with achilles tendon problems, Mottram on the track will be enough for most of Melbourne's passionate distance fans. If he is in there at the finish, the back-straight stand may well erupt.

Rounding out the excellent middle distance line up at this year's IAAF Melbourne Track Classic, an IAAF World Challenge Meet, is the men's 1500 metres, with the start list losing little to the 800m or 5000m in star quality.

Led by the Olympic gold and silver medallists Asbel Kiprop and Nick Willis, the field also contains last year's winner Jeff Riseley and American mile record holder Alan Webb. Kiprop will be eager to atone for last year's race when he tripped and fell after only 100 metres and, although quickly regaining his feet, could do no better than fourth place.

At the same time in the field, three world champions will take to the throwers circle.

Flame Dani Samuels in the discus, is one, while in the women's shot put Valerie Adams is Olympic champion to boot. Adams is in grand form, having thrown a New Zealand all-comers record 20.33m on the weekend in Auckland.

There is also one lurking in the men's shot put - if, at 133kg, Reese Hoffa could ever be described as lurking. The 2007 Osaka world champion is up against Dale Stevenson, who cracked the 20-metre mark in Hobart and is confident of achieving the 20.50m world championships qualifying standard.

Having headlined the first two meetings on the Australian Athletics Tour, Sally Pearson will no doubt be happy to have 'star' company in Melbourne, but she will also be just as determined to produce star performances in the women's 100m and 200m. The presence of American sprinter Mikele 'Miki' Barber, a member of the 2007 world championships gold medal 4x100m relay, could be the stimulus Pearson needs to push below 23 seconds in the 200m and closer to Melinda Gainsford-Taylor's national record of 11.12 in the 100m.

Mitchell Watt carries the rare distinction of bringing home a medal from every major competition he has entered, bronze at both the 2009 world championships and 2010 world indoor championships, but injury kept him out of the Commonwealth Games. He returned to the long jump with 8.13m in Brisbane last week and, given good conditions, could be up for something even better Thursday night.

Tamsyn Lewis may only be doing a two-lap event, but her endurance is not to be questioned. The 2008 world indoor champion at 800m is fronting up for her 14th consecutive IAAF Melbourne Track Classic. She will come up against Jamaican Kenia Sinclair, fifth in the Beijing Olympic final and second in last year's Continental Cup.

With Kelly Hetherington, who pushed Lewis in Hobart in Round 2 of the Australian Athletics Tour, national champion Katherine Katsanevakis and Erica Fountain also in the mix, something close to two minutes could be needed to win.

Finally, the men's 400m sees the return of John Steffensen, going up against Delhi silver medallist Sean Wroe, national champion Ben Offereins and Delhi relay gold medallist Kevin Moore. With all four men on the hunt for the 45.25 world championships qualifying standard this event looks set to be one hot lap.

A five-stop national tour, the 2011 Australian Athletics Tour boasts four divisions (sprints/hurdles, distance, throws, jumps) with male and female athletes in different events pitted against each other in the race for the largest prize purse in Australian athletics history.

The only IAAF World Challenge meet held in Australia, the IAAF Melbourne Track Classic doubles as Round 3 of the Australian Athletics Tour with many events providing an opportunity to score points in the race for their division title.

To view and download current start lists and the meet timetable for the IAAF Melbourne Track Classic, please click here<http://www.athletics.com.au/competition/events/australian_athletics_tour_-_me>

To view and download current leader boards of the Australian Athletics Tour, please click here<http://www.athletics.com.au/competition/events/201011_season_dates/aat_points>

With thanks to Len Johnson

by Chris Wainwright

The Zatopek Classic, first run in 1961, is the oldest named distance running meet in the world. Held in Melbourne each December, it is traditionally Australia’s most competitive and fastest 10,000m each year. The event, named after Emil Zatopek, the legendary distance runner who rose to prominence at the London Olympics in 1948, is also classed as the premiere distance event on the Australian calendar.

The Zatopek:10 is one of the strongest brands in Australian athletics, and in 2009 the 49th edition of the race will again showcase Australia’s best distance runners. First won by Ron Clarke in 1961 in 30:36 (Ron also won the 10000m event in 1962, in 29:53, and 1963 in 28:15), past winners include such distance greats as Rob De Castella, Steve Moneghetti, Lee Troop, Craig Mottram, Lisa Ondieki, Susie Power and Kerryn McCann. Note: The first women’s 10000m was conducted in 1976, where Adriana Callaghan won the race in a time of 43:18.

Clarke’s Records Commence at Zatopek Meeting
For Clarke, he began setting world records in 1963 at the Zatopek meeting in Melbourne where he smashed the world 6 miles and 10,000 metres record.  He then went to the 1964 Tokyo Olympics as one of the favorites, but was outsprinted by American Billy Mills and finished third in the 10,000 metres. Clarke then had a great European season’s in 1965 and 1966, setting further world records and also picked up two silver medals at the 1966 Kingston Commonwealth Games over 3 and 6 miles.

Clarke’s ambitions were then shattered in Mexico’s rarified atmosphere, although he still managed a fifth in the 5000 metres and sixth in the 10,000 metres behind African athletes – who were conditioned with running at altitude. The effort in Mexico City eventually was to cost Clarke in the long term with heart problems.
Note: In his career Clarke won nine national titles. His best for 5000 metres was 13:16.60 and for 10,000 metres was 27:39.89, national records until 1998 and 1996 respectively.

Zatopek Highlights
Over the years there have been some memorable moments from Olympic Park, including:

• At the age of 19, Robert de Castella set the Australian junior record for the 10000m at the 1976 Zatopek Classic. His time of 28.50.40 remains the fastest ever recorded by an Australian junior athlete over the 10000m.
• Andrew Lloyd set his career best time of 27.57.34, when winning in 1987.
• Steve Moneghetti remains the only person to win four Zatopek 10000m titles in a row (1989-1992).
• Paul Patrick also broke the 28 minute mark in 1993, running 27.59.64, in winning the event at the age of only 22.
• Shaun Creighton set a new Australian record of 27.31.92 in placing 2nd at the 1996 Zatopek Classic. Darren Wilson placed 3rd at the same meeting in a time of 27.37.00.
• Assisting Creighton in running the Australian record was Kenyan Luke Kipkosgei. The Kenyans winning time in 1996 was 27.26.12, which he eventually bettered in 1998 (27.22.54) – a time that still stands as the meeting record.
• Shawn Forrest defeated Clint Perrett in a quality U/20 3000m race in 2002 – 8.07.50 to 8.09.24. Placing 3rd, 4th and 5th in the same race were Jeremy Roff (8.14.53), Michael Shelley (8.15.40) and Collis Birmingham (8.24.34), with all three athletes going onto represent Australia at a senior level.
• One of the best women’s race occurred in 1991, where Carolyn Schuwalow won the event in 31.54.95 to defeat Jenny Lund by just under two seconds (31.56.35). Krishna Stanton was the third Australian across the line in the same meeting, recording a time of 32.17.37.
• In 1999, a year after being beaten by Natalie Harvey, Kerryn McCann won the event in a time of 31.55.94. Less than three seconds behind was Tasmanian Kylie Risk (31.58.90).
• In one of the highlights of the U/20 women’s 3000m event, Melissa Rollinson defeated Georgie Clarke in 2001 - 9.03.64 to 9.09.46.
• Also in 2001, Susie Power set the existing record in the women’s 10000m of 31.26.34 and then backed up the win with victory in 2002 – again breaking 32 minutes (31.58.43).
• In 2003 Haley McGregor ran a career best time of 31.43.14 to win the event by over a minute and a half.
• In 2005, at the age of only 15, Emily Brichacek ran a scintillating 9.21.48 to win the U/20 3000m event.

Latest Results

Year	10000m Men	10000m Women	3000m U/20 Men	3000m U/20 Women
2008	David McNeill 28.03.02	Lara Tamsett 32.56.19	James Nipperess 8.19.33	Bridey Delaney 9.21.43
2007	Collis Birmingham 28.39.91	Melinda Vernon 34.28.85	Ben Ashkettle 8.17.00	Lara Tamsett 9.29.60
2006	Galen Rupp 28.28.18 (1st Australian – Lee Troop 28.53.31)	Jessica Ruthe NZL 33.04.52 (1st Australian – Lisa-Jane Weightman 33.25.90)	Mitch Frey 8.17.97	Lexy Gilmour 9.37.64
2005	Brett Cartwright 29.07.30	Kate McIlroy NZL 33.17.78 (1st Australian – Haley McGregor 33.34.55)	Liam Adams 8.24.53	Emily Brichacek 9.21.48
2004	David Ruschena 28.59.55	Haley McGregor 32.41.10	Brendan Woodman 8.31.45	Lucy Starrat 9.44.38

Race Records – 10000m
Men: 27.22.54 Luke Kipkosgei in 1998
Women: 31.26.34 Susie Power in 2001

Top-10 Lists – 10000m
Men

27.22.54	Luke Kipkosgei	KEN	27.11.75	1	05.12.1998
27.26.11	Kipkosgei			1	25.11.1996
27.29.44	Kipkosgei			1	18.12.1997
27.30.04	Julius Kiptoo	KEN	04.09.77	2	18.12.1997
27.31.92	Shaun Creighton	AUS	14.05.67	2	25.11.1996
27.37.00	Darren Wilson	AUS	09.08.68	3	25.11.1996
27.38.52	Joseph Kimani	KEN	21.09.72	1	14.12.1995
27.40.34	Benjamin Maiyo	KEN	06.10.78	2	05.12.1998
27.41.49	Kimani			4	25.11.1996
27.46.84	Creighton			2	14.12.1995
27.48.94	Steve Moneghetti	AUS	26.09.62	3	14.12.1995
27.50.55	Craig Mottram	AUS	18.06.80	1	04.12.2003
27.51.40	Gerard Barrett	AUS	31.12.56	1	14.12.1978
27.54.30	Steve Austin	AUS	14.02.51	1	18.12.1980

Women

31.26.34	Susie Power	AUS	26.03.75	1	06.12.2001
31.43.14	Haley McGregor	AUS	27.05.79	1	04.12.2003
31.47.11	Lisa Ondieki	AUS	12.05.60	1	15.12.1994
31.54.95	Carolyn Schuwalow	AUS	10.08.65	1	10.12.1991
31.55.94	Kerryn McCann	AUS	02.05.67	1	06.12.1999
31.56.35	Jenny Lund	AUS	11.07.61	2	10.12.1991
31.58.43	Power			1	14.12.2002
31.58.90	Kylie Risk	AUS	28.11.73	2	06.12.1999
32.01.68	Nyla Carroll	NZL	24.11.65	1	14.12.1995
32.05.47	Susan Hobson	AUS	13.03.58	3	10.12.1991
32.17.37	Krishna Stanton	AUS	10.05.66	4	10.12.1991

2009 Highlights

On Thursday 10th December, the 49th edition of the Zatopek Classic will again feature some of Australia’s finest distance athletes. Current 10000m Australian record holder Collis Birmingham (27.29.73) will be joined by athletes such as Benita Willis (PB of 30.37.68 for 10000m), Mark Tucker (PB of 28.44.52 for 10000m), David McNeill (2008 Zatopek winner in 28.03.02), Martin Dent (PB of 28.38.67 for 10000m) and Lisa-Jane Weightman (PB of 33.25.90 for 10000m). The meeting will also include such athletes as Berlin world championship representatives – Tamsyn Lewis, Ryan Gregson, Jeremy Roff and Scott Martin.

So what will the highlight be after the running of the 2009 Zatopek Classic? Will Birmingham back up after the Great Australian Run over 15km and break 28 minutes? Can Willis break 32 minutes in the women’s race? Maybe the 10000m races, which will double as the National Championships and selection trial for the Commonwealth Games, will be upstaged by another performance(s) on the track or in the field?
Either way the Zatopek:10 will again be filled with exciting duels and memorable moments.

On a personal note it signals the official commencement of the domestic season, and with this I hope to see you all at Olympic Park on Thursday night for an action packed night of track and field.

Note: For further information regarding the Zatopek:10 please visit the Athletics Victoria website at www.athsvic.org.au

Brought to you by Edward Ovadia who is in Berlin with official IAAF accreditation covering the championships for Runnerstribe.com

The mens 50km walk was the feature event on the morning of the seventh day, and was one of Australia's big medal events. We were well represented by Luke Adams and Jared Tallent. Tallent has a silver medal from the Olympics in this event, while Adams finished tenth. Both have the class to walk very well, and to finish amongst the medals.

Again the event would start and finish under the historic Brandenburg Gate, one of the only remaining gates into old Berlin. Tallent, after a sixth place in the 20km walk, was ready to claim a medal; and Adams was hoping to go better than his 18th place.

But they would not have it all their own way - the world record holder Denis Nizhegorodov of Russia would be the one to look out for, although we hadn't seen much of him in 2009, he was third in Beijing, and new how to perform when it counted.

Right off the gun, Adams went with the leader, while Tallent dropping back 11 seconds behind. But soon Tallent moved back up, and both Aussies were sitting in the lead pack., along with Nizhegorodov.

At the 15km mark, the lead pack was down to six, including both Aussies and Nizhegorodov. At halfway the lead pack was down to five, as Japan's Yamazaki was disqualified for a third warning. Two kilometres later and the pack is now down to four - two Aussies and two Russians (Nizhegorodov and compatriot Kirdyapkin.

And then suddenly the race was really on, and it was down to three. At the 30km mark, Tallent dropped the hammer with a 4:11 last kilometre, and slowly he put a gap of about four seconds on Nizhegorodov and Adams. Tallent held that gap for most of the next lap, until they regrouped, with Tallent still looking in control.

As the lap continued, the two Aussies started to walk side by side, with Nizhegorodov a few seconds back. And then, Nizhegorodov stopped to go to the toilet! He pulled up to a portaloo on the side of the road, and ducked in for 30 seconds. When he came out, the Aussies had built a good lead, and were walking side by side, with Nizhegorodov a long way behind.

And just like that, it was two Aussies first and second in the World Championships, with little over 15km to go, and with daylight third!

Slowly Tallent started to pull away from Adams, one second at a time, with Tallent looking very relaced and in control. Adams still holding his own very well, and holding off Nizhegorodov who was still a good 100m behind. Adams copped a yellow flag, which means 'keep an eye on your technique', but Adams is all class, and still no warnings for either of the Aussie pair.

The Germans have got a great system of counting down over the loudspeaker as the German athletes approach, so when they reach 'ten', the crowd favourite will be just coming through the Brandenburg Gate and passing in front of the crowd - and everyone erupts. But while the lead German (Andrew Hohne) is sitting in tenth, the Aussies are still out in front on their own, with Nizhegorodov still 25 seconds behind, and working with fellow Russian Kirdyapkin in a battle for third place and to try and catch the Australians.

Kirdyapkin has pedigree of his own, being the 2005 World Champion over the 50km distance. And the Russian is gradually pulling away from a tiring Nizhegorodov, who seems unable to respond. Tallent is also pulling away from Adams, who now has four seconds over the fellow Australian, with Kirdyapkin coming up fast. Adams has to watch out that he isn't caught, because Kirdyapkin is really moving.

But Tallent looks golden up front, and is ever stretching his lead further and further. Adams just picks up a warning for having a bent knee, but he still has two in the bank. His real problem is Kirdyapkin who has just caught the Australian - hopefully Adams can hitch on with Kirdyapkin and keep up. Tallent is still 12 seconds ahead of Adams and Kirdyapkin, who has just received a warning for loss of contact.

Coming into the 40km mark, Tallent had been caught by Kirdyapkin, who was going great guns, and started to immediately pull away from the Australian. Adams was still in third, but had to look out for Trond Nymark of Norway, who was also coming up fast behind the Aussie. Nymark was eight in Osaka and fourth in Helsinki, so he knows what he's doing. Meanwhile, Nizhegorodov pulled out, never looking 100% right after his toilet break.

Nymark went past Adams soon after the 40km mark, and was looking to catch Tallent, who had been left behind by Kirdyapkin. Nymark moved up on the shoulder of Tallent right on the three hour mark, and went past into second place. The Aussies had both been victims of late charges by the Norwegian and the Russian, and were now sitting in third and fouth. But there was still nearly 10km to go, had they gone too early? Could the Aussies regroup?

Tallent isn't easily beaten, and is still walking very well, as is Adams behind him. They both have Nymark in sight, and if he slips up, they're right there to pounce. Kirdyapkin now had 25 seconds up on Nymark in second, and looked to be every increasing.

With 6km to go, the order stayed the same, but Nymark looked to be struggling a little. He wasn't going as fast as when he made those great moves, and he was grimacing and struggling to hold down fluid without it coming back up. But he still seems to be increasing the gap over the Aussies. At 4km to go, Jesus Angel Garcia of Spain has caught Luke Adams, who moves into fifth, and Garcia is moving very well. Garcia, 40 years old, is a former World Champion from 1993, and was fourth in Beijing last year.

Going into the last lap, Kirdyapkin looked unbeatable in first, with a lead of 1:47 over Nymark, who was leading from Garcia of Spain, who had overtaken Tallent in third place.

And that's how it stayed, with Kirdyapkin collapsing over the line to take the win in 3:38:35, a new world leading time. Nymark managed to hold on for second, and was all smiles in the finish, with Garcia very close behind him in third. The Aussie boys Adams and Tallent struggled in the last lap, after giving their all earlier in the race, and finished a very gutsy sixth and seventh respectively.

Craig Hillard [Coach of Luke Adams]: "They're struggling at the moment, but both of them went out there to try and win the race. You're not going to do anything differently, it's time for Luke to make a stance and certainly Jared coming in as the silver medallist from Beijing, so tactically what Brent had discussed with Jared and what we'd talked about with Luke, that's how they were going to race. It was pretty tough out there. [Being in the lead mid race, could they have both got a medal?] Well you always hope, but it's 50km, and I've been around enough 50km races and so has Brent to know that the race doesn't start until 30km. So really what was going to occur from 30km to 40km was going to determine how the race was going to pan out. If they had got through to 42km or 44km feeling good, I think it would have been a totally different result. But they got to 40km and things were starting to struggle a little bit. But the attrition rate was high - it was hard."

Brent Vallance [Coach of Jared Tallent]: "[Same strategy of racing for the gold?] Yeah that's obviosuly what you want when you're a double Olympic medallist, they're not going to go out wondering whether they had it in them today. That was pretty much the plan, and he stuck to it pretty well, he was always looking back to see where some of the favourites were as they dropped off, so he was probably gaining in confidence after 30km, but tactically that was exactly how you race if you're going to win. Unfortunately the boys just didn't have it after 40km."

 

 

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'Hills are speedword in disguise '
Frank Shorter

The main event on Day Seven was the rain. Buckets of it coming down at the start of competition, so much so that everything was postponed for an hour. When we finally got underway, it was with the mens 4x100m relay. The Aussies were represented in the third heat, in what was a great move by Athletics Australia. As we all know, anything can happen, and doubly so in the relays. Especially when it's raining.

Anthony Alozie, Josh Ross, Aaron Rouge-Serret, and Matt Davies took to the track in lane four, alongside the Jamaican powerhouse, minus Bolt for the heats. The boys ran well, with smooth changes, and powered to a season best 38.93 seconds - but it was not enough to make the final, with the Aussies needing 38.60 to secure a berth.

Ross: "Great start, good exchanges, it was clean. We were leading for half the race. We've run a seasons best, so we can walk away holding our heads high, and look forward to the Commonwealth Games. There's a lot more potential, but just keep working on it, that's all you can do, just be patient."

Then came the womens 1500m semi finals, with all the favourites making it through - Jamal won the first heat, with Dobriskey and Wurth-Thomas also making it though; and Burka won the second with Willard and Rowbury also qualifying. The only surprise was Olympic Champion Nancy Langat missing out on a spot in the finals, but she has not found the same form as last year.

Dobriskey: "Just to be there is a great achievement. In the past, making the final was a bonus. Now, it is expected and it is also important for funding. Yes, I'd like to think I'm in the kind of shape to be chasing for a medal."

Wurth-Thomas: "I had more difficult races this season and I did not expect to take the lead. But I did not want to get caught up. The other competitors raised a bar for the others, so it is pushing us to do better. I am ready for this event."

In the mens 800m semi finals, the first heat took a tumble as three of the eight runners went down in the first lap, including Kaki. Kaki didn't finish, and barring an appeal won't be appearing in the final. The semi was won by Nick Symmonds. Next up was Kamel, Kiprop, Borza, and Yego, with Kamel winning from Borzakovskiy, Yego, Mulaudzi, with Kiprop training home a beaten man. It looks like the 1500m did wonders for Kamel, but drained Kiprop. In the third heat, Laalou and Lopez sped away from Reed and Rudisha to take the last two spots in the final.

Yego: "I am not satisfied with the race, I cannot run good if there is weather like this. I am really sorry for Kaki. I am ready to defend my crown even if it is going to be very fast race, I am ready for it. Tomorrow I will take a rest and I will try."

Kiprop: "I have no comment about what happened. I do not know what happened at 600m - maybe I was already tired. I am going to close the season and I will see what is going to happen after. I plan to focus on both the 800m and 1500m next year."

Then came the first final of the night, the womens 200m. It was really a race for second, with Allyson Felix taking out the gold in 22.02, 0.32 seconds clear of Veronica Campbell-Brown in second, and Debbie Ferguson-McKenzie in third. Felix looked the model of controlled power, and effortlessly floated away from the rest of the field

Felix: "It is very special for me to win here in Berlin. I have worked really hard. Compare my two titles? They are all different. But this one happened in a stadium with a lot of history. So this if definitely something special for me."

The women were closely followed by the mens 400m event, where everyone was excited to see the next chapter in the Jeremy Wariner vs. LaShawn Merritt rivalry. The times weren't great in less than ideal conditions, but both Americans entered the final straight neck and neck, neither one giving anything. But slowly, Merritt forced his way ahead of Wariner, and managed to stride across the line in first place, clocking 44.06 to Wariner's 44.60.

Merritt: "You know what - it was all about putting it from my head to the track. I had already won the race in my heart. Everybody trains hard. I am playing the A game. This medal is for Jesse Owens, my family, my nephews and my fans. Wariner is a great champion. But I really wanted it."

The womens discus throw was a major medal hope for Australia, with Olympian and World Uni Games Champion Dani Samuels easily making the final, and in brilliant form. But she would have to come up against the reigining Olympic Champion Stephanie Brown-Trafton, as well as some strong Chinese throwers. Samuels' first effort caught the net on the way out of the cage. But her second got her on the board, with 59.05m. But she still had some work to do to make the top eight and get three more throws - work which she did admirably, with a third throw of 62.71 to launch herself into third place and into contention for the medals.

And then came a big one. One that had been building up, after months of training, the PB she knew she had inside her. 64.76m came bursting out, and shot Samuels into second place. Everyone rejoiced, and she knew she had given herself a real chance at the medals.

But Samuels wasn't finished yet. On her fifth throw, she let rip with 65.44, again smashing her PB which was all of ten minutes old, and putting her this time in first place! And that's how it finishes, with Samuels taking home our first medal, and a gold one at that, for the World Championships. She's all smiles, and deserves it all. Go Dani!

(Lots of quotes and info on Dani to come tomorrow)
 

Collis Birmingham has paid his dues. He's done the hard slog on the domestic scene; he's been knocked out in the heats of the Olympics; and most importantly he's followed the rule that to be the best in the world, you have to start by being the best in Australia. And now that Birmingham stands alone as our best long distance runner, he's ready to take on the world.

Those who hadn't heard about the 24 year old Victorian were quickly brought up to speed on the 24th of April this year, when he stepped out onto the Berkeley track in the US, and over 25 laps proceeded to etch himself into the Australian record books by claiming one of our most difficult records, the Australian 10,000m record. Birmingham's time of 27:29.73 broke the previous record set by Shaun Creighton in 1996 by over two seconds. It was a long time coming. "I felt he was ready to run a time like that for 10,000m in February," says Brimingham's coach and manager Nic Bideau, "And to me it was just a matter of him holding that form and getting him to Berkeley in the right sort of race and he'd do it."

The Australian record run came on the back of Birmingham's national title over 5,000m in a then-personal best time of 13:16.26, set in rainy conditions at the Melbourne World Athletics Tour meet. His times over 5,000m and 10,000m set him apart as another standard above the rest of the rapidly improving Australian athletes. He was the man who had a few more years of training and competing at an international level in his legs, and the experience that comes with it - and he was putting it to good use.

Birmingham's dominance did not happen overnight. For years he had risen through the ranks of Australian distance running, following the road running circuit, the big track meets, and winning his fair share.

But 2008 was Birmingham's big breakthrough year. Everyone was hoping he might get the Olympic A-qualifying standard of 13:21.50 in the 5,000m in Melbourne. But it was not to be, with Birmingham still running a strong time of 13:27.31. He then made the decision to head overseas to the US in April, to train and race on the US circuit.

It turned out to be a brilliant move on Birmingham's part. In a solo effort at Mt. Sac, he powered to a brilliant last lap to just scrape under the qualifying mark with 13:21.12. It was the next step Birmingham needed to take, to qualify for a representative track team. It would give him the experience he needed to make his spot on the Australian team a permanent fixture. Birmingham then smashed his 10,000m personal best running 28:08.23 a few weeks later, a run which gave him even more confidence in the lead up to the Olympics. And although Beijing didn't go as planned, with Birmingham missing out on the final after not having the speed for a kickdown in a slow heat, he'd had a taste of a major championship, it wouldn't be long until he was back on the tartan. "I thought he ran quite well in Beijing for his first Olympics," says Bideau, "But I think we could have done a better job with providing the right sort of environment around him which would have resulted in him running better there and possibly being in the final." Bideau has made the important changes for 2009. "I feel this year he has a much happier group around him so he's much happier and more relaxed which has been a big factor in his improved form."

Birmingham moved up another gear this year, and has progressed from being on the verge of qualifying for major meets, to looking to make the final and compete well. Many put the turning point at the Great Australian Run in November 2008, over a 15km road course through the streets of Melbourne. There Birmingham was third behind Haile Gebrselassie, and was the first Australian home, and crucially ahead of Craig Mottram, in what turned out to be Mottram's last race to date. With Mottram off the scene the door was open for Birmingham to step through and become the top long distance runner in Australia - a title Bideau thinks Birmingham has earned. "I haven't seen any other Australian distance runner going round this year who is better than him," he says.

Indeed Birmingham's coach has nothing but praise for how the tall Victorian has developed. "I've really enjoyed working with Collis" says Bideau. "He's really come on in the last eighteen months with his fitness and his maturity. It's always very rewarding watching someone improve, but it's even better when you can see them turning into how you see them having the potential to become when you first meet them."

Birmingham first showed his new international prowess at this year's IAAF World Cross Country Championships in Jordon. In the senior men's race over 12km, Birmingham came 29th, and was the second non-African runner across the line. Birmingham was becoming more of a force on the international scene, something he showed again in the Oslo Golden League 5,000m, where he battled well in a high quality field to score a new personal best of 13:14.53. But the pace was all wrong for the Victorian, and he did well to run a fast time at all. Birmingham's personal best belies his true ability, with most people tipping him to go well under 13:10 in well-paced race in better conditions.

Birmingham then toed the line for a final tune up in London over a mile, where he ran 3:54.30, another personal best, and out-sprinted Australian 3:34 1500m runner Jeremy Roff to come fourth. Birmingham's speed is now his advantage, and he is much faster than his 3:37 personal best over 1500m would indicate - which he will be using to his advantage come the IAAF World Championships in Berlin.

All eyes are now on Berlin, where Birmingham will line up in either the 5,000m or 10,000m. He hopes to not only make the final (if he runs the 5,000m where there are heats), but run competitively in that final and make an impact on the race, rather than simply making up the numbers.

Bideau sees Birmingham's future potential as limitless: "I don't like to put limits on people - but I do feel he still has considerable improvement in him. I believe he can still run quite a bit faster at 1,500m and he's untapped at the longer events - half marathon and marathon." It seems the marathon might be where Birmingham will have even more success. "I think he is the most likely Australian athlete I've seen to be our next top marathon runner," says Bideau, "but you never really know about that event until they try one."

But no matter how Birmingham runs in the Berlin World Championships, he has already cemented his place as the man to catch for all Australian 5,000m and 10,000m runners. He is in the enviable position of easily qualifying for national teams; and is only getting stronger every year. If he does not shake up the international distance running world this year, then it is simply a matter of time.


 

 

Star Kiwi miler, Nick Willis, needs little introduction. At 25, Nick has had an impressive career to date. His achievements include gold at the 2006 Melbourne Commonwealth Games, first at the 2005 NCAA indoor mile and a 1500m finalist at the 2007 World Championships. With Beijing fast approaching we catch up with Nick and discuss the launch of his new website, his training, lead up to Beijing, as well as reflecting upon his career to date.

 

RunnersTribe: Nick, thanks for your time. You have just launched a new website, (www.willisrunning.com). What was the motivation behind the site?

NW: Firstly, I receive a lot of emails from media, friends and family, asking me where they can find information on my races etc. Those who are outside of the running bubble don't know how to scan the message boards for results, or find videos on sites such as flotrack. Hopefully through my website, media and fans will be able to get more direct information on upcoming races, so they can tune in during, rather than after my races. Secondly, with the Olympics coming up, I see this as a perfect time for me to share some of my beliefs, and hopefully provide some inspiration to young runners. I want to show the youth, that you can be a serious sports person, and still have faith. Many coaches preach that faith makes people soft off the sports field, but through my training and racing, I hope to show kids how faith only makes you stronger, especially in times of trouble.

2007 Melbourne Commonwealth Games Victory

 

 

RT: You have run some very solid races this year so far including a PR for one-mile (3:50.66) at the Prefontaine Classic, a 1:45 800m at the Reebok classic (in awful conditions), and a 3:35 first up 1500m at the Addidas Track Classic. How has the training been going since these races? Do you feel as though you are currently coming into the best form of your life?

NW: As I crossed the finish line, in the Prefontaine mile, I slightly strained my adductor muscle. What this did however, was force me to go back to easy running, and tempo pace workouts for a couple of weeks. I could run fine, but anything faster than 65 second pace, irritated the strain. I then had my wisdom teeth taken out, and had to take three days off to stop the bleeding.

     

These obstacles to my training turned out to be a huge blessing in disguise. At this point of the year, rest can be a really helpful thing. When you have the Olympic Games around the corner, the hardest thing to do, is take some days off. Illness or an injury often help it that sense. Many of my best races, have come after being forced to take a few days off because of a sickness.

Having said all that, my training has progressed really well in the last three weeks. I have put in some solid workouts, and kept up my core and agility training in the gym. As we head over to Europe on July the 18th, I feel ready to improve on my early season times, and to time my peak perfectly coming into Beijing. Had I not taken those two weeks of down time, there is a good possibility I would have overdone it, and peaked some time in late July, instead of when it really matters - August 19th.

RT: Looking back at the decisions you have made and the roads you have gone down thus far over your career. Do you feel the move to the University of Michigan all those years ago was the correct move as far as your running career is concerned?

NW: Yes, most definitely. There are so many reasons why the NCAA system worked so well for me, but probably the most important was my new training environment. In my first two years at Michigan, my coach taught me the benefits of cross country training. The strength I developed over the cross country seasons made track racing feel easy. I came from a 400m/800m racing background through most of high school, with one or two 1500m races a year. Without my team mates, extremely strong competition throughout the NCAA, and a motivating coach, I could not have pushed myself in the off season the way that I needed. My mileage went from 20-30 miles/week in High school, to 70-80miles/week. But because I had to face phenomenally fit competitors each week, it was easy to be motivated to work on that strength. My first cross country nationals I finished 27th running 30.20 for 10km. The next year I was 18th running 29.55. I hated finishing so far back from the winner, so my hunger to have an awesome track season following these defeats was huge.

Mayoral Mile Wanganui 2006 - Victory over Mottram

 

 

My sponsorship deal with Reebok would not have been possible without the NCAA/Letsrun.com platform either. So that is something I could not have dreamed of before coming over to Michigan. Having a coach, who was regarded highly by Reebok, really helped also. Purely from a sponsorship perspective, I would recommend guys like Ryan Gregson, and Dallas Bowden to come to the NCAA, to really boost their value.

If a foreigner wins some NCAA titles, and posts some fast times, their value to the shoe companies is much greater than if they get 10th running a fast time at a European GP. Unless you are making finals at major championships, sponsorships are very meager for non-NCAA athletes.

Sponsorship is not everything by any means, but it sure helps the best athletes train and travel the way they need, in order to win the medals.

RT: How do your deep religious beliefs help or impact on your running career? Is this something you see yourself devoting your time to once your running days are over?

NW: My faith is the foundation of who I am whatever I am doing. Running is a really really tough sport. There is no place to hide when I line up for a race, but I take great confidence that God's love for me will not change whether I win, or finish last. There are many Olympic champions who do not believe in God, but I still believe that He has granted them with the health and amazing talents to be able to train and race the way they have. My faith is not so that I run faster; it's just what I believe to be the truth. I believe in Jesus Christ, that He died on a cross, and rose again three days later. This is what gives me hope, inspiration, and motivation. I believe that through Jesus' sacrifice, anyone can ask for forgiveness and be invited into heaven as part of God's family. Whether I coach, teach, sit in an office, or own a business after my running career is over, my forgiveness from Jesus will still be the same, and so I will continue to share that with others.

     

RT: You are down to run the double (800m and 1500m in Beijing). The 800m heats kick off the day after the 1500m final, do you think backing up will be a problem?

NW: It will definitely be a challenge, and also somewhat of a guessing game how I will feel after running three rounds of the 1500m. The 1500m is my primary goal, and I will focus 100% on that before even thinking about the 800m. This is the Olympic Games though, so you never want to turn down an opportunity to race on the world's greatest stage. Who knows? Maybe I could turn out to be a better 800m runner that 1500m runner? 800m racing in a championship is very different to that in grand prix meetings. Often the races are run with negative splits, which will suit my style of racing.

     

RT: Leading into Beijing, I see you are down for two 800m races (London GP on July 25, and the Karelia Games on August 3rd) and just one 1500m (Herculis Grand Prix on July 29). What are you reasons for racing the 800m races, when the 1500m is your main goal?

NW: We have really tried to improve my ability to relax while running at a fast pace this year. Running 800m races helps me get into the rhythm of running fast, then when I step up to the 1500m, the pace feels extremely easy comparatively. After the 2007 season finished, I studied a huge amount of old race videos that were available online. The major trend I noticed was that most of the top milers of the 70's and 80's were also great 800m runners. Coe, Ovett, Cram, Bayi, Elliot, Boit, Walker, Vandam, all could run at least 1.44 over two laps. After missing out of the final in Athens, I moved towards improving my strength, which was not a bad move in theory, but it was at the expense of my speed. If I can get down to 1.44 in the Finland race, then it will give me huge confidence going into Beijing, that I will be able to kick with anyone on a tactical race. If it becomes a fast final, then the speed will help me cope with the early pace.

RT: Nick, thanks for your time. Good luck for Beijing as well as your website. We hope to catch up with you post Beijing, hopefully reminiscing on Olympic glory.

Nick's website

'If I can get down to 1.44 in the Finland race, then it will give me huge confidence going into Beijing, that I will be able to kick with anyone on a tactical race'
Nick Willis

 

It took only 8 minutes and 1 second for Ryan Gregson to go from being a solid young distance runner; to the best junior 3000m runner Australia has ever seen. Since breaking that record of Craig Mottram's, Gregson has gone on to compete at the World Youth Championships, finishing 5th in the 1500m final, the World Junior XC Championships in Edinburgh, and finished his track season with the Australian u/18 1500m (3:43) and 5000m (14:14) records, just for good measure. It's hard to believe that Ryan only turned 18 last month. We managed to take some time out with one of the next big things in Australian running for a chat.

RunnersTribe: Ryan thanks for your time. To kick things off, how's the preparation for World Juniors going?

RG: No, thank you. It's great that there is a new website dedicated to running. I love it. World Junior preparations are going well. I'm the fittest I've ever been so physically everything is on track for Poland.

RT: RT: At only 18 years of age, you've bettered Craig Mottram's 3000m junior record, two years younger than when he set it. Is there any key ingredient that you can put your success down to?

RG: Obviously a lot of people will say that it all comes down to natural talent, but I work bloody hard for my results. From a young age I have always wanted to be successful at something, whether it be cricket, hockey or running, so I just applied myself and I was successful. I have a great coach in Ian Hatfield (Skip) who has been coaching me since I was six and has made sure I never worked too hard. There are a whole heap of reasons why I have been successful, but it all means nothing unless I can turn it all into something productive as a senior athlete.

RT: You're down to run the 1500m and the 5000m in Poland. Are you setting your sights on choosing one race closer to the event, or confident of running well in both?

RG: I will target the 1500m. It is a 6 day program so I thought if I was going to be over there, why not have another race? The 5000m is a straight out final, and it's after the 1500m final, so it won't affect my chances in the 1500m. Even though I will be training mainly for the 1500m, I have worked hard on my endurance due to World Cross Country, so I should have enough strength to last 5000m.

     

RT: Edinburgh. A lot has been said about the Australian results, some full of praise, some critical. For the benefit of our readers can you take us through the race?

RG: A few people bagged me and said I under-performed, but I was happy. I came 31st and I am still in the junior race next year. My goals next year are to make the top 10. I think it's achievable. World Cross Country was a tough race but it was tough for everyone. The course was terribly muddy and the heavier people like Mottram and Birmingham seemed to suffer. Birmingham didn't run as well as expected, but then he came out and ran 13.21 for 5000m a few weeks later. Mottram didn't run as well as he may have hoped but he is still the King, and will be for awhile. The big guys just seemed to really sink into the mud in those conditions, with the lighter runners excelling. It's in Jordan next year though, so it shouldn't be too muddy over there!

RT: Being in a team with the likes of Craig Mottram and Benita Johnson must have been a great experience. Did you manage to learn much from them?

RG: Mottram and Benita only arrived in the village 2 days before the event so not that much was said. It was interesting to see that with only about 1 and a ? hours until her race, Benita was reading a British women's magazine, taking note of different cooking recipes. So I guess that you have to be relaxed and not think about the race too much.

RT: The old mileage question pops up in every interview these days, so I may as well ask it. How many km's a week would you run over summer, and winter?

RG: Winter would be about 110km and Summer about 100km. I do that for 4 weeks and then on the 5th week, I drop my mileage down by about 50% as part of a recovery week.

     

RT: And session wise, what sort of things does the Coach incorporate. For a young athlete, you seem to have developed not only a terrific aerobic capacity, but also speed!

RG: Skip incorporates the basics. Regular long runs, threshold runs, short and long interval work, recovery runs, speed work, gym sessions and core sessions. It's a very basic looking weekly program. I can't give too much away or Courtney Carter will start beating me!

RT: Rewind a few years back, you were involved in quite a bit of mountain running, and competed for Australia at the World Championships - how different was the training for this event compared to track/cross country running?

RG: Haha. I actually didn't train for Mountain Running. The main reason why I did it was to go and travel to Turkey with my Dad. It was the greatest trip I have ever been on. The long run I do with the local Bulli boys is called 'Devil's Peak'. It's 20km long and is nuts. The hilliest thing you will ever do. The Victorians always say that runs like the Dandenong's or the You Yang's are great runs, but they are nothing compared to the Peak.

     

RT: A lot has been said of young runners who come out and run fast at an early age, and then fade away as a senior. Are you worried about not developing at the same rate you are now later on in your career?

RG: I just see it as that I have given myself a solid platform to work off. People always say to me that they hear rumours that I do ridiculous mileage and other nonsense, and that I am going to burn out. I am not flogging myself by any means. I think the fact that I have been able to remain un-injured is the fact that I have been doing less than my rivals. All credit to my coach Skip. He is a wizard.

RT: What are the plans for the next few years? Have you been thinking about the idea of going away to college? Or are you happy to remain in Australia?

RG: I'm staying put in Australia. I have a great coach, family, friends and girlfriend here in Australia, so I think going away would actually be a backward step. If it ain't broke, don't fix it I guess. There are a fair few Aussies who can still whip me in a race so there is still plenty of competition here in Australia. Over the next few years I hope to get fitter. That's what I need to improve on the most. Speed is irrelevant unless you are fit, otherwise you will be too tired to use it. So that's the main goal, just keep building that base to set me up for the future.

RT: Sounds like you've got it sorted Ryan. All the best for the upcoming World Junior Champs, we'll be sure to follow your successes!

This interview has been brought to you by Courtney Carter, from The Runner's Tribe
This interview is not to be published or used in the public domain in any way, without prior written permission from The Runner's Tribe

'The greatest stimulator of my running career was fear'
Herb Elliott