It’s All About The Kick

By Malindi Elmore

This is one of my favorite videos of a race I won with a kick – a skill that I practiced through training, visualizing, and race strategy.

Let’s be honest, races are meant for winning! Yes, there are all sorts of other tangible goals a runner can have such as running personal bests, setting records, advancing through rounds, etc, but if you win every race the rest will fall into place. Unfortunately, I think many young runners sell themselves short of winning the race, and try to make their goals too complicated and too reliant on a very specific and narrow time goal.

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Science On The Run: Ultrarunning Spotlight, Part I

Linking current research to running

By Nikki Reiter

In this first post of a four-part series on ultra-running, I’ll address some of the physical deterioration associated with ultra-running. While physical activity by way of running is a very healthy endeavor, with extreme exertion comes health risks. A growing number of researchers are investigating whether these risks outweigh the benefits.

14-Year-Old Nicole Matysik Wins Eugene Marathon 5k

Nicole Matysik was the overall female winner at the Eugene Marathon 5k. The middle schooler all the way from Key West, FL,  finished in a very impressive time of 19:11. [Full results]

Her local coach, Bill Elkins, commented after the race, “Nicole followed your plan, went out to Eugene and at 14-years-old was the overall female winner! She was 21st overall and even gave two interviews on the Hayward field track at the finish. Thank you for making a dream come true for her!”

Afterwards, Nicole was kind enough to share a testimonial about her training, “The plan was really a great resource for me. It told me exactly what to do, and then I just logged what I ran, and I really loved how the plan was designed specially for me.”

Elliott Stone Sets North Dakota State Records

Elliott Stone (pictured, setting a new state record) of Bismarck, ND, transformed his running this outdoor season. After customizing one of Jack Daniels’ middle distance training plans, Elliott got to work and the rest is history. Just look at his improvement this year compared to last:

PRs after 2014 season

  • 2:01 (800m)
  • 4:32 (1600m)
  • 9:52 (3200m)

PRs after 2015 season

  • 1:58 (800m)
  • 4:18 (1600m)
  • 9:24 (3200m)

“Feel Like I Now Know How To Train For A Marathon Properly!”

20x30-OTXX2897Ray Venables set a new PR and got his BQ at the Ottawa Marathon. His official time was 3:02:52. [Full results]

Afterwards, Ray kindly thanked us for the training…

I’m writing you to THANK YOU as best as I can in an email. I did it with you and the Run SMART project team’s help: I qualified for the Boston Marathon (unofficially)!

On Sunday, May 24 I finished the Ottawa Marathon in 3:02:52! That’s a both a PR and a BQ! I’m stunned at the results that I attribute to a sound training program. After following the Jack Daniels’ program for the first time, I feel like I now know how to train for a marathon properly!

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!

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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.