Run SMART Results – Al Gordon Classic

Run SMART clients Rob Delong and KC Cohen both made great progress at the Al Gordon Classic 4M this past weekend in Prospect Park, Brooklyn. Delong set a new personal best by 1 minute, 11 seconds finishing in 33:22 (8:21 per mile). “Rob keeps making progress every week. He’s new to the sport so it’s gonna be fun to see how fast he can go,” said his coach Brian Rosetti.

KC Cohen also had a great day as she climbs her way back from major ankle surgery. She finished in 28:45 (7:11 per mile), which marks the fastest she’s run for four miles since 2006. It was also the fastest pace she’s held in any race since 2008. “KC is now close to full strength since recovering and building back slowly from her ankle surgery but she’s already back to when she was running her fastest times about 6 years ago. I think she will end up running faster than ever has this Spring and Fall,” said her coach Brian Rosetti.

Meghan Lockett Holds Her Own At U.S. XC Champs

Run SMART client Meghan Lockett held her own against much older competition at the 2012 USA Junior Cross Country Championships in Saint Louis, MO. We’re proud to announce that Meghan finished 24th overall in 23:08 (6:13 per mile) for 6K. She was the second fastest 14-year old in the race as most runners were college freshman or high school seniors. Full Results.

Meghan works with Run SMART coach Alicia Shay.

How To Avoid An Achilles Tendon Injury

Another must read article in our Injury/Prevention Education Series from Dr. Marc Bochner, including: why the Achilles tendon is one of the most commonly injured tendons, how to recognize early signs of injury and treat properly.

Injury to the Achilles tendon can either happen suddenly, as in a rupture,or can occur gradually, as with tendinosis, which is the usual case in running. In the sudden injury scenario, recreational athletes often injure an already tightened or weakened calf when it is suddenly stretched or contracted past its normal limits, causing the tear. Although tears can occur in endurance athletes, the common scenario for a tear is a middle-aged person who has gradually lost flexibility and developed adhesions in the calf muscles and around the tendon, probably from years of sitting without regular stretching, and who goes out and plays tennis or softball for the first time in months or years. He or she then stresses muscles and tendons past their current limits, and a tear occurs. So even though the injury may seem sudden, the predisposing factor of decreased calf flexibility was probably present for some time. Likewise, in running and other endurance sports, a loss of calf flexibility and calf muscle/tendon adhesions are also to blame for cases of tendinosis.

Charlie Hartel Sets 6th PR With Run SMART

Run SMART client Charlie Hartel dropped another four minutes and change off his marathon PR. Charlie finished the A1A Marathon in Fort Lauderdale this past weekend in 3:24:11 (7:48 per mile). Full Results.

When Charlie signed up for private coaching his most recent marathon performance was 3:49 and his lifetime best was from 2002 when he ran 3:37. Slowly but surely he and coach Vince Sherry have continued to trim away at his fastest times. Based on our records, we’ve tagged this as his 6th PR with Run SMART. His last was this past October when he shattered his half marathon PR by 13 minutes in Connecticut!

Keep it rolling, Chaz!

Another Personal Best

Congrats to David Gierlak for setting a new PR after ‘Running Under the Influence of Jack Daniels.’ David won the masters division at the Berry College 5k finishing in 18:56 (6:07 per mile), a 20 second PR!

Training In Your Racing Shoes

Many runners (even a coach on our staff who will go unnamed) have and continue to make the mistake of not training enough in the shoes they race in. There’s a great section in Jack’s book on this topic and he makes it very simple to understand why you should never make this mistake.

I’m convinced that some training should be done in racing shoes for two reasons:

  1. Each type of shoe has its own economy characteristics, and to take full advantage of these characteristics you must do some actual training in the shoes.
  2. Each type of shoe has its own mechanical characteristics, and it can be disastrous to never train under the same conditions that you’ll face in a race.

It’s hard to document how many injuries have resulted from wearing “new” shoes in a race, shoes that fit and function differently from those used in practice. To never wear racing shoes in practice is like never training at race pace. It’s always risky to let any conditions of a race be completely foreign to you, and that includes wearing shoes whose effects on your economy and your feet are unpredictable.

How Much Does Shoe Weight Affect Performance?

The professor teaching class.

Question:  How much does shoe weight affect performance?

Dr. Jack Daniels: As a matter of fact I did the original research on shoe-weight factor, when I was working for Nike in the early 1980s and our research was presented at the World Congress of Sports Medicine in Vienna in the early 1980s. We found adding 100 grams to the shoe increased the aerobic demand of running by 1%. Now 100 grams is about 3.5274 ounces, so each ounce changes the cost of running about 0.2835% (1/3.5274= 0.2835). If you can run a mile in 5:40, that is going 284 meters per minute and that speed of running typically coasts about 55.55 ml O2 per Kg body weight per minute.  1 less ounce will change the cost to about 55.7075 (from 55.55 above) and that VO2 will be associated with a running speed of 284.7 m/min and a mile time of 5:39.17, so about .83 seconds for a mile, per ounce less weight. 

Can’t Shake That Hamstring Injury?

Once again we turn to our partner on injury prevention and treatment, Dr. Marc Bochner, for a comprehensive explanation on the different types of hamstring injuries and how to diagnose, treat and prevent in the first place. Hamstring injuries in runners are typically very stubborn and difficult to treat so we highly recommend reading this article.

Here he covers the common causes: