Dr. Jack Daniels: Utilizing The Treadmill To Help Prepare For Boston

[Editor’s Note:  The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]

By Dr. Jack Daniels

Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.

Thank You And Your Team At The Run S.M.A.R.T. Project For A+ Direction

After following Janet Bawcom’s custom training plan on VDOT O2, Lou Klein set a new PR at the Philly Half Marathon last weekend. Lou’s official time was 1:26:53, almost 8-minutes faster than his previous best set a year earlier in Miami. [Full Results]

I wanted to thank you and your team at the Run S.M.A.R.T. Project for A+ direction and a big contributor to my race PR. This coming year, I’m looking to build my base with shorter races and will make a BQ attempt in 2018. I will definitely be looking for many more training plans for these future races from you folks, definitely.

Max Benefit From Least Amount Of Stress = Steady Improvement, Less Injuries

Tomica Čudina set a huge marathon PR this past summer, recovered and came back for more. This time the plan was to focus on improving his speed before building back for another marathon. We’re happy to report two new PRs for 10k and 5k:

After 12-weeks of good training for a 10k race according to your plan, I have managed to achieve my goal and set a new PR by 3.5 minutes. My official result was 45:12! [Results]

In the process of preparing for my goal race, I have also improved my PB for 5K by 1 minute and 45 seconds (21:50).

“I Felt Strong The Entire Race And Ran Negative Splits On The Last 3-Miles”

Tim Tubra has been training hard for a BQ at the Cal International Marathon next month. His confidence is high now after setting a new half marathon PR during the most challenging stage of his training plan. At the Urban Cow Half Marathon, Tim set a new PR by 7-minutes, finishing in 1:25:06. He was 34th overall out of 2,774 runners. [Full Results]

“I just wanted to send a quick update and a personal thank you to Run SMART for an awesome training program. I felt strong the entire race and ran negative splits on the last 3-miles.” 

Time to taper, Tim. You’re ready! Good luck at CIM!  

Successful Transition To Triathlons – Check!

Run SMART coach Malindi Elmore has spent the last few years working hard to transition from professional track athlete into a competitive triathlete. Many great runners have tried and failed at this challenge. I think today officially marks the successful completion of this transition for Malindi.

“I Have PR’d This Year Like A Crazy Person Using The VDOT Method”

Iris Saar of Siyo Fitness reached her goal of sub-4 hours at the New York City Marathon earlier this month. As you can see Iris hit the books on VDOT so she could truly understand the method to the madness before customizing one of Dr. Daniels’ online training plans. All her diligence and new smarts paid off with a 16-minute new PR! Her official time was 3:52:19. [Full Results]

“Reading the Bible. I’m a Jack Daniels’ girl and my coaching relies a LOT on his perception of training and exercise physiology. I have PR’d this year myself like a crazy person using the VDOT method.”

“Nailed A 1:28:30 Half Marathon Today (52 VDOT)”

Rusty Smith finished 11th overall and set a new PR at the Longview Half Marathon in Kansas City, MO this past weekend. [Full results] This successfully completes his third training plan with us.

Nailed a 1:28:30 half marathon today (52 VDOT) taking 2nd place in my age group! Another PR and great results, again, using the Run SMART training plan! Can’t thank you all enough.

 

“Finished SO Strong, I Could Hardly Believe My Legs As It Was Happening!”

Rea Winter shares her experience at the New York City Marathon. She stuck to her plan and got a huge new PR! Improving is always fun but the biggest difference in following a custom plan versus a generic plan is how you feel during and how well you recover following the race.

First, I had a 32-minute improvement on last years New York City Marathon time (trained following a basic low mileage training plan with no variety in paces, etc). Second, I ran an even split race (thought this one was impossible!) and finished SO strong, I could hardly believe my legs as it was happening!

Finally, though I am not a very fast runner, and still new to the sport, my finishing time clocked in 4:05:35 which was about 1-minute faster than my predicted time on the training plan! I felt great during the race, as well as immediately after and the days following.

Joey Teter Runs 1:12:01 At Indianapolis Half Marathon

Last week we posted about all Joey’s progress with Run SMART coach Janet Bawcom. We wrote about his recent PRs for 5k, 10-miles and half marathon. This past weekend he continued his hot streak lowering his half marathon PR again.

At the Indianapolis Half Marathon this past weekend Joey ran 1:12:01, over a 3-minute PR. He was 36th overall out of 8,116 finishers. At 10k he was averaging 5:32 per mile so he ended up with a negative split averaging 5:30 pace for the entire race. [Full results]

VDOT Coach Has Transformed Our Coaching Services

Can’t say enough about how VDOT Coach has transformed our coaching services. Having the VDOT Calculator essentially built into this training calendar allows our coaches to save hours in a week when uploading training and tracking data. Now that it’s mobile we’re more responsive than ever to our athletes’ needs and able to make quicker adjustments to their training plans.

We’re excited to officially release VDOT Coach, a new coach management tool on the VDOT O2 app.

Designed by and for running coaches to help provide the most customized and responsive training experience possible for their athletes. – @VDOTO2