Photo: David Monti at Race Results Weekly
We’re super proud to announce that Run SMART coach Janet Bawcom (pictured far right) broke her own U.S. record at the Cherry Blossom 10-Mile Run last weekend! Bawcom, who trains in Flagstaff, AZ and is coached by our very own Dr. Jack Daniels, smacked her previous record by 1 minute and 16 seconds.
After the race she commented, “Nothing more satisfying than going out and running exactly the race that your training said you could!” Man, we love that quote!
Top 10 Women’s 10 Mile Champs Results
1. Janet Bawcom 52:12
2. Sara Hall 52:54
3. Frances Koons 54:30
4. Susanna Sullivan 54:31
5. Brianne Nelson 54:33
6. Jen Rhines 54:38
7. Heather Cappello 54:40
8. Meghan Peyton 54:42
9. Sara Slattery 55:14
10. Blake Russell 55:26
This morning Heidi Peoples took home the women’s title at the 1st Inaugural Scranton Half Marathon. She finished in 1:17:29 (5:54 per mile). [Full results] This amazing performance comes just 8 weeks after Heidi gave birth to her third child! Say what?!?! It’s also her first race in 14 months…just sayin.
Become a faster middle distance runner this spring/summer by following a 12-week 1500m or 800m training plan from legendary coach Jack Daniels. These middle distance plans were designed by Jack for competitive runners and cover anyone running 20-60 miles per week.
Jack’s Keys To Running Faster In The 800m and 1500m
For improvement in 800m and 1500m/mile the main key is to work on comfortable Repetition workouts — fast, but not so fast you lose good mechanics. Often runners try to run too fast in their Rep sessions and they lose the benefit of the session, which is economy and speed, and it is hard to improve economy if you are struggling to hit too fast a time. [Determine your Rep pace]
It is easy to overlook good aerobic training in an 800m/1500m program, with the idea that all that is needed is speed. Good aerobic fitness (from Interval workouts) not only benefits these races themselves, but improves rate of recovery when doing the faster Rep sessions. [Determine your Interval pace]
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Erin Miller of Columbia, SC, recently won the Newberry Half Marathon in 1:23:44. [Full results] Not only was she first female overall, she finished 3rd place overall in the race!
This was a 2.5 minute personal best for Erin and her second PR while following her Jack Daniels’ Boston Marathon custom training plan. Last month she also PR’d by 10 seconds in a local 5k.
On to Boston!
On a very hilly course at the Georgia Half Marathon Josh Weinrobe still managed to PR by over a minute. He finished in 1:26:27 (6:34 per mile).
This is a great sign as he enters his final weeks of preparation for the Boston Marathon. Josh is going after another sub-3 hour performance and his 4th Run SMART marathon PR.
Run SMART client James McKirdy couldn’t be stopped at the NYC Half. Ever since he team up with his coach Alvina Begay he’s been on a tear.
Recently, coming off of being sick and on a cold and windy day in Manhattan he still managed to set a new PR by 2.5 minutes! He finished in 1:12:37, good for 63rd male overall. [Full results]
We’re happy to report two new PRs from the Rock ‘n’ USA Half Marathon.
Stephen England, who’s following a custom plan from Jack finished 33rd out of over 16,000 runners in 1:18:21. [Full Results] A great sign and even more impressive that he trained through this race in the middle of his preparation for Boston next month.
Amanda Hamilton, a client of Run SMART coach Ann Alyanak, set a PR by 3.5 minutes. Her official time was 1:50:38. [Full results] Another great sign considering Ann just reported that Amanda only ran hard the second half of the race. This was just a tune-up for Cherry Blossom next week!
Jorge Ospina, of Ann Arbor, MI, set his second marathon PR with Run SMART at the Barcelona Marathon. Last we reported, back in 2011, he broke 3-hours for the first time in Boston finishing in 2:53:27. Recently, in Barcelona he ran almost perfectly even splits (1:24:08 at half) to finish 142nd place overall in 2:49:11! [Full results]
The Running Jones (@TheRunningJones) wrote up a great review of our new training calendar VDOT O2. We’re excited to be part of his journey back into marathon shape after “10 years of of pizza, cheeseburgers, and ice cream.”
I’ve referred to the Daniels Running Formula book for years, but it’s a completely different experience to have a training plan that was designed by Dr. Jack Daniels and custom-tailored for me by the coaches at The Run SMART Project. I don’t have to be the expert. My entire Jack Daniels 15-Week Marathon training schedule, including my goal race, is loaded right into the VDOT O2 App.
Until yesterday, I could not see myself running a full marathon. I’ve run five marathons, but the last one was ten years ago. Yesterday I felt like I took a quantum leap in fitness. I ran my entire twelve miles at an average of 9:10 per mile, slightly faster than my target pace of 9:14. I had to keep myself from going too fast. I didn’t stagger in on dead legs a few minutes per mile slower than when I started as I had done on my last few long runs, which were at least a mile shorter than this one. Yesterday I could finally see myself running a full marathon.
Full review here.
Jack at Team Run Flagstaff practice. Credit: Josh Biggs
Recently, we release Jack’s newly designed training template for runners looking to finish their first marathon. You can find this plan amongst Jack’s other training options here.
Who: The concept was to develop custom training for runners who have already raced other distances but now want to take the leap and advance to the marathon with a goal of finishing in one piece! The plan will serve as a great foundation from which to build on in your second attempt to become a faster runner. It’s the first part of a longer term approach for our marathon newbies to ensure you’re training at the right paces – not overtraining. Read the rest of this entry »