Part I of our Tips For Your Marathon Home Stretch starts with Four Weeks to go:
Generally, a good place for your longest run
- Avoid running a marathon right before your marathon! Focus on time, not distance. We recommend going no longer than 2.5-3hrs. This run is all about time on your legs, not pace.
- Practice eating before and fueling during the run just as you plan to before and during the marathon
- Choose a course that is similar to your goal race course
Generally, training for a marathon is not the best thing for your mile time, nor is getting older! Cathrine Wolden doesn’t seem to care for how things generally work.
At this year’s NYRR 5th Ave Mile she kept her PR streak alive placing second in her age group finish (40-44) and 9th female overall in 5:09! [Results] Last year she ran 5:17 and the year before 5:19. An amazing string of improvements for someone whose training has been focused on the marathon!
Cathrine works with Run SMART coach Alicia Shay, who apparently know how to consistently get faster for all distances at the same time!
Congrats to Vicki Melnick for taking home 3rd place overall and top masters slot at the Toughest 10k in Kemah, TX. Vicki ran 45:15 under very difficult conditions. [Full Results]
Hat tip to her very proud coach Alvina Begay.
Alicia (pictured above atop Mt Elbert, 14,439 ft) is a Run SMART coach and Nike sponsored athlete. She consults on Nutrition for Performance and has her BS in Nutrition from Stanford University. She is the former NCAA record-holder and two-time NCAA champion in the 10k.
Below is part 1 of our MTP Nutrition Q&A:
MTP: The manufacturers of energy gels, like GU, recommend that a packet be consumed every 45 minutes of sustained activity. Is there a way to effectively test in training whether one would need a packet every 45 minutes? I have often thought that one every 45 minutes was excessive, but was fearful of hitting the wall in training or racing, if I consumed the gels less frequently than every 45 to 60 minutes.
AS: It depends.
#1 If you have fueled well heading into the run then you will be less dependent on taking in as many calories as frequently. If you have not eaten breakfast or another meal prior to your run then you will probably want to begin consuming gels a little earlier and closer together (every 30 min would be appropriate).
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We’re super proud to wrap up another successful year in Steamboat Springs at our second annual high school running camp. This year we had athletes and coaches from 14 different states including Wyoming, Texas, New Jersey, Florida and more.
Run SMART High School Camp from The Run SMART Project on Vimeo.
Run SMART campers on their descent from Spring Creek Trail at 7,000ft in Steamboat Springs, CO.
Earlier this spring Judy Stobbe signed up and began working with Run SMART coach Malindi Elmore. The 48-year-old from NYC just wrapped up her outdoor season with two new PRs. One, a lifetime PR of 5:05 in the 1500m or as Judy wrote us, “2 seconds faster than college days!” The other was a master’s 5k PR of 19:30.
Congrats to Judy and Malindi on a great season!
SpeedPass, New York City’s only custom group training option, enters into its second season later this month. Most local speedwork groups are fun and motivating but they lack personalization. Unlike other running group options in New York, SpeedPass provides custom workouts and paces (runners of all levels) geared toward your current goal(s).
SpeedPass – Season 2
16 Weeks ($125)
- Tuesday nights at 7pm, starting July 29th
- Designed for those training for a fall half and/or marathon
- Thursday nights at 7pm, starting July 31st
- Designed for those who aren’t running marathon until the winter or spring
- Designed for those who want to get faster for shorter races like the 5k/10k
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