Chris Luo Nails BQ At Mountains 2 Beach

"Mountain 2 Beach Marathon"After his recent half marathon PR performance (1:27) this past April, Chris Luo shaved another seven minutes off of his marathon best at the Mountains 2 Beach Marathon. The 39-year-old from San Fran officially clocked in at 3:12:28, placing him 168th out of 1602 finishers. [Results] Afterwards, Chris gave his coach Heidi Peoples credit…

I joined you guys and started working with Heidi after bombing out in my first marathon attempt last year in Napa, where I ran 3:30. My next attempt (working with Heidi) got me to 3:19. It’s super gratifying to have a BQ and new PR at 3:12:28. I definitely would not have gotten there without you guys, so I’m really appreciative!

What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.

Rob Krar To Be Featured Speaker At Next VDOT Coaching Clinic

We’re excited to announce that ultrarunning superstar Rob Krar will be our featured guest speaker at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkley, CA on August 8th.

Coaches will have an opportunity to learn about Rob’s unique experience as a competitive triathlete, Division I middle distance runner and rise to the top of the ultrarunning world.

In 2013 and 2014, Rob was named Ultra Runner of the Year by UltraRunning Magazine. Last year he pulled off an incredible feat winning the top 100 mile races at Western States, Leadville and Run Rabbit Run. He’s also competed in the World Championships for Canada as a triathlete. If you’re not impressed by his athletic range, while at Butler University he ran 1:51 in the 800m and 3:44 for 1500m.

Science on the Run: Get Up and Glute!

Untitled

Linking current research to running

By Nikki Reiter

We all know we could work more on our glutes. But who actually commits to it? While I know its importance, I’ve easily lost motivation in my attempts at prehab for many self-proclaimed ‘good’ reasons – change in schedule, fatigue, sickness, or no longer being injured! A physio-runner-friend of mine even setup a three-week challenge, complete with filmed exercises posted on Facebook to make it convenient for her and her peers to stay on track. I think 90% of us failed to do the exercises every day.

Science on the Run: Breakfast, A Recipe For Performance Success!

UntitledLinking current research to running

By Nikki Reiter

We know that a reduced body mass leads to improved endurance performance (of course, to a certain degree) as it takes less energy to fuel and transport a lighter body. However, athletes must balance their weight loss goals with maintaining strong workouts and race performances.

Dr. Jack Daniels On Interpreting Ferritin Levels (VIDEO)

Dr. Jack Daniels enlightens attendees at the first VDOT Coaching Clinic on how to understand iron storage and ferritin readings. Registration is now open for the next clinic at GU Energy Labs in August.

“You can’t take a specific ferritin reading and say whether it’s good or bad.” “I know people that say if your ferritin is below 50 you’re in trouble as a runner…and that’s not true at all.” – Dr. Jack Daniels

Cross Training: But Does It Really Work For Running?

IMG_0142[Parts one, two and three of Malindi’s four-part series on “How To Become A Faster Runner Through Cross Training” can be found herehere and here.]

By Malindi Elmore

When I was a “pure runner” who supplemented cross training in times of injury or for the purposes of injury prevention, I was very skeptical of the benefits, and rightly so, because I was not doing it properly!

What I have tried to convey in my previous posts is that cross training should be approached as actual training. It should also be structured and goal-oriented, just like your running. Doing an easy 30-minute spin session with your heart rate barely above resting does not qualify as cross training; nor does going at a frantic heart-bursting intensity.

Science on the Run: Pesky Ankle or Knee Issues? Consider Your Midsole.

UntitledLinking current research to running

By Nikki Reiter

With all the different types of running shoes on the market, have you ever stopped to wonder whether a softer or harder shoe truly affects how you run? Do they prevent injuries? I’ve previously discussed the importance of perceived comfort when choosing a shoe. Here I present how the qualities of the shoe midsole can relate to injury potential.

Dr. Jack Daniels On When To Get A Blood Test

Listen to Dr. Jack Daniels in his element discussing hemoglobin levels, iron supplements and when to get blood work at the VDOT Coaching Clinic. Registration is now open for the next clinic.

“Best time to get blood work is when you’re really feeling great,” says Dr. Daniels. The logic being, everyone gets a blood test when they feel bad and then they have nothing to compare it to when they get the results!

Part 3: How To Do A Swim Workout

By Malindi ElmoreIMG_0068

[Parts 1 and 2 of Malindi’s four-part series on “How To Become A Faster Runner Through Cross Training” can be found here and here.]

Instead of going for a long/slow swim you’ll get more out of your workout at threshold effort. This translates into improved swimming and also makes sure you are working hard enough to benefit your running fitness.