How Training For Running Is Like Doing A Squat Workout

By Malindi Elmore

It is interesting that while most people understand the concept of stress/recovery and adaptation for gaining muscle strength in the weight room, it is somehow harder to apply this principle to aerobic sports. We all instinctively know that if you do a major squat/leg weight session one day, you need to take it easy on the legs the next day. After all, it is this process of breaking down the muscles and the subsequent rebuilding which makes them stronger. If you go too long without doing weights again (5+ days) you basically end up back at the same weight you did on Day 1. 

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Vicki Melnick Grabs Second Masters Title This Season

Vicki Melnick and coach Alvina Begay are on a roll. Fresh off her win at the Toughest 10k in September Vicki took home the HMSA Classical 25k RRCA Masters title. That’s her second masters title this season!

Vicki’s official time was 1:50:58 (7:09 per mile), over three minutes faster than runner-up in the masters division. [Full results]


What’s Your Actual Marathon Race Pace?

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In 2013, Runner’s World published a piece by Amby Burfoot that concluded most runners are better off listening to their bodies versus following a formulaic pacing approach, according to a study he cites.

Amby reviews the marathon data and writes

The runners held their pace for 13.1 miles, but then slowed dramatically. But wait. We all know The Wall doesn’t hit you until 20 miles. There’s no physiological reasons for marathoners to suddenly fatigue at the halfway point. What gives? Why did the runners crash at 13.1 miles?

My guess: The runners were relying too heavily on high goal-setting, heart-rate monitors, GPS systems, equivalent-performance tables, and the like. In other words, they used one or several of these tools to pick a goal pace faster than their actual race-day fitness. That’s what we high-success, high-determination, Type A runners often do.

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Emily Mulhern Wins Class 3A State Title

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Sam Yu – The Frederick News Post

Emily Mulhern took home the Class 3A State title in Maryland this past weekend. Emily is our third high school athlete to win their state class this season. We recently reported Ty Masco’s win in Nebraska here and Annie Hill’s big win in Montana here.

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Train Like a Pro: Malindi Elmore Releases Her 1500/Mile Workouts

ELMORE, MALINDI

Olympic 1500m runner Malindi Elmore has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer her 1500m/1-Mile training plan to the public. Until this point Malindi has only been available as a private coach through Run SMART. This past spring she helped a private client go from 4:33 down to 4:13 in just one year! Now, in a matter of minutes runners of all levels can customize her 12-week training plan and gain access to her favorite workouts.

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Anna Sawiec PRs At Cracovia Half Marathon

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Our friends in Poland love their custom training from Jack too! Congrats Anna!

I am happy to announce that thanks to the RUN S.M.A.R.T. training plan (and my hard work o of course :) ) I have my new personal record in the  half marathon!!!.

I finished the last race in 1:47:27  which is 10 minutes better than in March this year. Thanks a lot for your help to achieve this result.

Now I have decided to run my first marathon in April 2015 and I will follow of course your customized plan :).


Ty Masco Wins Nebraska State Title

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This past weekend we had two Run SMART high school clients take home state titles. Yesterday we posted about Annie Hill winning her class title in Montana. This past week Ty Masco, of Milford, NE, won his class race in 16:43, leading his team to its second straight state championship. Ty was over 20 second ahead of the second place finisher. [Full results]

Ty worked closely with Run SMART coach Rod Koborsi on his training last spring and over the summer. He’s only a junior so we’re excited to see his progress over the next year and a half.


Annie Hill Ranked 4th In Latest Dyestat Rankings

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JAMES RIGGS/ Missoulian

Annie Hill, freshman from Glacier, Montana is now ranked fourth in the high school girls XC national rankings. Annie worked with Run SMART coach Malindi Elmore over the summer and has had a breakout season winning the Montana state AA title this past weekend in 17:11.

Full results


NY Flyers Nutrition Q&A, Part II

Below is part 2 of our 2014 Marathon Training Program Nutrition Q&A w/Alicia Shay. You can find Part 1 here

MTP:  Been dealing with an increased level of pain in my toes–not toes nails–toes. This is new. I think it’s arthritis. By 4.8 miles I’m in intense pain. Bones feel like they’re cramping/breaking. I need to be as pain free and energized as possible leading up to the Marathon. Started reading about drinking apples cider vinegar or juiced beets w/ wheatgrass or just buying a green powder for making drinks. Have you ever heard of any of these reducing the pain? Any danger of drinking any of these things right before the big day?

AS:  For this particular issue I would recommend that you see a doctor, sports therapist, PT or physio. Since it is located to one are of you body and you are feeling pain, I wouldn’t presume that it is something that can be eliminated through dietary changes. I would not recommend drinking or eating something different. You should see someone for a thorough evaluation and treatment.

MTP:  I’m gluten free (or try to be). Any optimal carb you recommend for the night before the race?

AS:  Potatoes, sweet potatoes, rice, brown rice, quinoa or gluten free pasta. Read the rest of this entry »


“Two More PR’s Under Your Coaching Belt Now!”

Doug Whipple of Lumberville, PA customized one of Jack’s 12-week 10k training plans this past summer for the Runner’s World 10k. This past weekend he got faster and was kind enough to share his results…
“First of all, a huge thank you for your sophisticated training program, the cool website and my e-coach’s additional support. You have two more PR’s under your coaching belt now!”

Results:

Run the Goose 7K: 32:45, 1st M45-49 (the actual age group was M40-49 and I wasn’t top 3 in it)
Runner’s World 10K: 45:00, 6th M45-49 [Results]