Three Quick Exercises To Increase Your Success On The Trails

By Rob Krar

There are an unlimited number of exercises out there but I believe these three exercises, as simple as they are, are the most beneficial combination (as a whole) to enhance and improve your trail and ultra running skills. Completing these twice a week will compliment your other strength training and running regimens nicely.

Quadriceps Extensions

Why: To prepare the quadriceps for the demands and impact of prolonged and/or steep descents and avoid the dreaded “blown quads” late in a race.

How:

SpeedPass – NYC’s Custom Running Groups

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Today we’re announcing – SpeedPass – our new training partnership with The NY Flyers, one of New York City’s largest running clubs. Most running/speedwork groups are fun and motivating but they lack personalization and structure needed to help runners stay healthy and maximize their potential.

SpeedPass is broken into three seasons throughout the year to provide more structured training. Unlike other running group options it provides custom workouts and paces depending on what your focus is for that season.

All SpeedPass members receive:

  1. One in-person group/coached practice session per week
  2. Invite to Dr. Jack Daniels VDOT Training Calendar Log
  3. Two custom quality workouts/paces per week added to your training calendar

‘Every Runner Ran A Personal Best’

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We’re very excited about the Second Annual Run SMART XC Camp in Steamboat Springs, CO. Feedback like below from our first year has us more motivated than ever to continue supporting younger athletes.

Josh Allen, XC and Track coach at Prosper High School in Texas, after attending last year’s camp with his team:

I’m really glad we attended the Run SMART camp last summer. Every runner that attended camp ran personal bests in cross country in the fall, taking an average of over 1:00 off their 5k XC times, and both teams qualified for the regional cross country championships when neither had the previous season. The girls jumped from 7th in district to champions! They narrowly missed a trip to the state championships by 7 points! We will have 8-9 girls attending the camp this summer.

Success continued in track as well with several personal bests, including our top girl bringing her PR in the 3200 down from 11:38 to 11:16 and her 1600 from 5:18 to 5:13. Our top boy got his personal bests down to 4:23 for 1600 and 1:57 for the 800. He just signed his letter of intent to run at Abilene Christian University. I’m looking forward to returning to camp this summer, and I hope it’s a tradition that continues for our program into the future.

Now 50 Is The New 30?

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Bobby Brill, representing our local training group with the NY Flyers, ran his second fastest marathon ever at the OC Marathon this past weekend. The 52-year-old has now completed 18 marathons. After just two training cycles of running under the influence of Dr. Jack Daniels’ training, Bobby ran faster than his 4:29 performance in NYC – when he was 31 years old!

Bobby’s official time is 4:23:33. [Results] He is now an honorary chairman of our Fountain of Youth Running Society ;0

Michael Kidder Bounces Back With A BQ/PR Sandwich

Michael Kidder of Brentwood, TN customized one of our marathon plans for the Carmel Marathon on April 12th. We’ll let him take it from there:

After using the 18 week program you designed, I pulled up at the Carmel marathon on mile 18 (on BQ pace with the pace group at the time) with a huge blister and was forced to walk off the course for the first time in a race ever.

Undeterred, I signed up for the Flying Pig the next day and finished it this weekend – 3:09:05 for both a PR and my first BQ time!

Run SMART Fountain Of Youth (Cont’d)

43 is the new 29? Well, Run SMART client Sara Armbruster is back to running like she did in her 20’s!

“I ran the second-fastest half-marathon of my life two weeks ago at the Gazelle Girl Half Marathon (1:56:38),” said Sara. “My fastest half marathon was when I was 29, and now I’m 43, so it feels pretty great to be running almost as fast as I was that many years ago. Definitely wouldn’t be running this well without Heidi’s help.”