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]

Eric Wilden Grabs BQ In Steamtown

Eric Wilden, of Elkins Park, PA, customized one of our training plans this summer for the Steamtown Marathon hoping to improve by at least 14 minutes to get his Boston Marathon qualifier.

Wham! He follows up post-Steamtown with some great news…

“Just a quick THANK YOU for the training program I’ve been using for the last few months to train for the Steamtown Marathon. I qualified for Boston by more than 3 minutes, and beat my old marathon PR (from just this past May) by more than 16 minutes!” Read the rest of this entry »


Business As Usual For Coach Ann

Ann Alyanak had two clients run the Chicago Marathon this past weekend and both reached their lofty goals set this past spring when signing up for coaching. Business as usual for Ann…

Jason Annan of Mt Pleasant, SC set out to break 2:50. Mission accomplished through even pacing as Jason finished in 2:49:16, a 3-minute improvement on his previous best. [Full results]

Sarah Aarons of Ann Arbor, MI, running in her first marathon, crushed her goal of 3:30 with an official time of 3:13:56. [Full results]


Oscar Gomez Sets Four PRs In Staten Island Half

Well, five, if you consider that he beat his 10k PR twice in route! Oscar Gomez has been training in our NYC Marathon Training Program with the NY Flyers. This will be his third marathon program with Run SMART and each season he just keeps getting faster.

This past weekend at the Staten Island Half Marathon he improved his PR by 4:15 finishing in 1:40:04 [Results] Along the way he also managed to set new PRs for 5 miles, 10k and 10 miles!

After the race, he sent us a note, “It is so rewarding to see this much progress only 7 months after the NYC half, where i set my previous PR. It is also incredibly encouraging to see all our work paying off (BIG) just weeks before marathon day. I hope today’s race is a sign of things to come for all of us. I am also grateful for the program, for our most excellent coach, and for my running mates that so often pull me through the hard work.”


“Jack’s Running Formula Taught Me Difference Between Training And Exercise”

Congrats to Antony Scott for training and completing his first marathon in Chicago in 3:09:24 after purchasing the 3rd Edition of Daniels’ Running Formula. The 51-year-old from Anchorage, AK credited Jack and VDOT for his impressive result…

“Jack’s Running Formula taught me the difference between training and exercise. Wow.”
“I just finished my first marathon this Sunday in Chicago in 3:09.24. Not bad for a 51 year-old, but things just pretty much went according to the plan. What I’m trying to say is that careful adherence to an actual PLAN produced the expected results. It was fun running past miles 18, 19, etc., not hurting (much), conscious of running distances greater than I’d ever done. Run smart, indeed!”
“Those run tables and predictions are something else. Thanks to all of the work put in by Jack, and all of his colleagues over the years. I love the empirical and structured approach.”

Marylee Martucci Sets Another Marathon PR

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Earlier this year we mentioned Marylee Martucci’s great start with coach Alicia Shay setting three new PRs in less than three months. At the Dubai Marathon she shaved 7 minutes off her performance last year in Chicago and this past weekend she set her second consecutive Run SMART marathon PR at St. George.

Marylee’s official time was 3:33:4, a 4-minute PR! [Official results]

 


Rowan Jones Drops 3:19 At End Of Ironman

IM Chattanooga Run

Rowan Jones got under his goal time at Ironman Chattanooga this past weekend with the help of a monster 3:19:04 marathon on his last leg in hilly conditions. His marathon time was 1st out of 295 in his age group and 7th fastest amateur time out of almost 2,300 amateur finishers.

Next up for Rowan after a few weeks of downtime is the Boston Marathon. Let’s see how fast he can run without all that swimming and biking beforehand!


Alicia Shay Wins Flagstaff Sky Race

Congrats to Alicia on the very vertical hometown ultra win at the Flagstaff Sky Race. She finished the 39k of mostly single track with a 4,000 foot brutal final climb in 5:27:36. Results posted here.

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Become A Faster Runner With Olympian Janet Cherobon-Bawcom

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NEW YORK (October 2nd, 2014) — Professional distance runner Janet Cherobon-Bawcom has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer her 10k and half marathon training plans to the public. Bawcom, U.S. 10k Olympian and 15k Champ, has unveiled some of her training secrets to help other runners get faster.

Runners of all levels can now do similar workouts as Bawcom, including hills, fartleks, intervals, etc. but at the appropriate paces thanks to Dr. Jack Daniels and his famous VDOT formulas.

“These plans were adapted from the training I used to lower my 10k time from 34:19 to 32:30 and in preparation for my first 1:10 in the half-marathon,” says Cherobon-Bawcom. I hope you’ll find the same sort of benefit no matter what your goals are!”

Read the rest of this entry »