Canada's Jessica O'Connell ready for challenging debut run at cross-country worlds

A left hip and hamstring issue that took a while to settle after the recent NACAC cross-country championships probably would have been a bigger concern for Jessica O'Connell just a few years ago.

But the Canadian runner's changed approach to training — designed to lessen the frequency of injury — plus the addition of strength coach Kyla Coates and physiotherapist Tyson Plesuk has led to greater success.

"Over the past few years, we've been working to address my weak glutes and pitiful mobility, which has made me quite a bit more powerful, efficient and durable."

Since the spring of 2015, the Canadian runner has experienced a variety of ailments:

• June 2015: Achilles tendinitis requires three to four months of altered training.
• Summer 2016: Foot tendinitis, hip flexor strain, calf strain and IT band problem (connective tissue in the knee) sidelines O'Connell for up to three weeks.
• Dec. 2016: Suffers a concussion that requires two months of altered training after colliding with another athlete during track practice.
• 2018: Hamstring and Achilles tendinitis result in three months of altered training and cut short O'Connell's summer season.

O'Connell, 30, didn't return to full-time training until late last year following the Achilles injury. But after one workout, she committed to the women's indoor 3,000 metres on Feb. 9 at the Millrose Games in New York, where she set the Canadian record in eight minutes, 46.50 seconds.

Eyeing world 5,000 metres

She then helped Canada's senior women to a silver medal, finishing second to Breanna Sieracki of the United States at the NACAC event in Trinidad and Tobago on Feb. 16.

"Running those good 3Ks gives me hope and confidence I'll be able to put out a good 5K this summer," said O'Connell, who will focus on the 5,000 metres during the track season in hopes of meeting the qualifying standard of 15:22 for the world track and field championships in September.

Last June, the Calgarian ran 15:18.36 at the Portland Track Festival but the one-year qualifying window didn't open until Sept. 7.

First, O'Connell will attempt to combat the expected muddy conditions in Denmark against world 5,000 champion Hellen Obiri, her Kenyan teammate and steeplechase world-record holder Beatrice Chepkoech, and two-time world U20 cross-country champion Letesenbet Gidey of Ethiopia.

'Biggest challenge will be the unknown'

"I find it very difficult, I'm a very timid runner," said O'Connell of running in mud. "I've been doing strides on the grass and seeking out surfaces with adverse footing, in a safe way, to make [my stride] more efficient and become more confident.

"Braving the conditions — Saturday's forecast calls for a temperature of about 12C with 30 km/h winds — and trying to stay focused and in the moment will be challenging. The biggest challenge will be the unknown. The East Africans are so strong and I don't know what it's like to race them in cross-country rather than a track race."

Besides the competition, O'Connell will attempt to negotiate man-made mud, sand and water pits in her five laps on the 2-km loop course.

The Viking Zone is one of half a dozen features that set the race apart from recent world cross-country events while the Runner's Valhalla — a 50x20-metre tent and cheering zone that will feature a DJ — is where fans are encouraged to drink beer and get close to the athletes.

will have their own miniature village on the course, complete with bonfires and fake weapons.

"When people run through it, they will know that they're in Viking territory," Larsen told LetsRun.com earlier this month.