Father Time Can’t Hang With Scott

Scott Mersiowsky and coach Ann Alyanak continue to defy Father Time. This past week at the Richmond Half Marathon Scott ran a lifetime best of 1:19:32 and finished 3rd in the 45-49 age group. [Full results] If you check out Scott’s Athlinks data you have to go back 13 years to 2002 to find his previous best for a half marathon (1:20:11). That’s incredible!

The man turns 50 in January yet he’s still improving after 14 years of competitive running on the local masters circuit. This isn’t a guy who always ran but just started training seriously a few years ago. Scott has been trying to compete at the best of ability for well over a decade now. And he’s not just doing this in longer races, which is conventional wisdom for an older runner. If you look at 2002 he also ran 17:09 for 5k. Just a few weeks ago he ran 17:29 and his 5k time has continued to get faster this year too.

Philipp Kluge Drops The Old 42-Minute PR In Frankfurt

Philipp Kluge of Aschaffenburg, Germany customized a 15-week training plan on the VDOT O2 app for his second marathon attempt. He finished his first in 4:22:09 this past April and decided to take things up a notch in his next attempt. Last month in Frankfurt he did that and more with a 3:39:11 official time! [Full results]

And what do you do after setting a 42-minute PR in the marathon? You make plans to improve more!

“I’m already making plans now for next year. I would like to improve on that time now, since I felt really good throughout almost the entire race.” – Philipp

VDOT Certified Coach Shares Success Stories

Tim Jones, a newly VDOT Certified coach, got some incredible results this fall with his marathon clients. To be exact, “Six Athletes, Six PRs and Five BQs.”

Earlier this year, I volunteered to coach Tina, Karen, Chris, Mark, Natalie, and Cheryl for fall marathons. I delivered weekly workouts using the Run SMART Project VDOT Coach app and also posted the workouts on Facebook.

Run SMART Project provided the Jack Daniels’ Marathon Training Plan and we set individualized VDOT training paces for each athlete using the VDOT Running Calculator, which is embedded in VDOT Coach. Then we got down to some serious training. We did a lot of workouts and long runs together and it was a blast.

Read more about Tim and his athletes’ success on his blog The Running Jones.

James Cress Sets New PR In Detroit

James Cress, of Kalamazoo, MI, beat his half marathon PR from 2013 by 6-minutes at the Detroit Half Marathon. The 47-year-old ran his first sub-2 hour half clocking 1:58:22 [full results].

Anthony DiAngelus Runs Down A BQ In His First Marathon

Anthony DiAngelus trained for his first marathon and a BQ of 3:25 (2.5 minutes padding). He was consistent with his training and nailed it on his first try with a 3:21:23 [full results].
“Your plan was instrumental in getting me to within striking distance. The rest was heart and soul 😜. Thank You! Please send my regards to Coach Daniels.”

Mike Prest Nets PR Hat Trick

Mike Prest and coach Jay Bawcom are on a roll this fall. Mike capped off a hat trick recently at the Chicago Marathon [full results]. After the race Mike talked about his recent progress…

Within the past month I PR’d in a Half Marathon, 5K and now today a Marathon. I beat my 2012 Grandma’s time by over 27 minutes and over 1 minute faster per mile.

My original plan was just to finish, so a 3:30:11 was way beyond my expectations when I started working with you.

Heidi Peoples Wins Steamtown Marathon – Again!

Run SMART coach Heidi Peoples set a new Steamtown Marathon record this past weekend by taking home her 4th title.

The 35-year-old Riverside teacher didn’t train for the race’s 20th edition, and didn’t decide to enter until Thursday.

But the mother of three utilized her daily training runs to breeze to her record fourth Steamtown Marathon title, winning Sunday’s race from Forest City to Courthouse Square in Scranton in 2 hours, 50 minutes, 34 seconds.

Full article.

Get Your Heat-Adjusted Pace For Chicago This Weekend

Chicago Marathon organizers are expecting a high of 75 degrees this Sunday. Ideal marathon temps are generally in the mid-to-high 40’s fahrenheit, so it’s important to adjust your pace early to avoid a major meltdown (vicious pun intended) 😉 in the second half.

In the example pictured above, someone shooting for a 3:49 marathon would typically average 8:44 per mile. To avoid running a harder effort than you’re trained for in warmer conditions, if you click advanced features on the VDOT Calculator and add in an anticipated temp of 68 degrees (assuming mid-race conditions), the equivalent effort in those temps is about 7 seconds slower or 8:51 per mile. Over a 26.2 mile race that type of discrepancy in your pacing can make the difference between hitting the wall and losing lots of time in the last 8-10 miles and staying relatively steady throughout.

Use our running calculator (embedded below) to determine your heat-adjusted marathon pace and follow Dr. Daniels’ advice:

I’d go for the heat-adjusted pace for 15-20 miles, then if feeling OK, try picking it up a  little.  Much better to run a little slower than you would like to have done, and finish being able to say, “I think I could have gone a little faster,” than to end up saying, “I wish I hadn’t gone out so fast.”

Can Choosing The “Right” Friends Improve Your Fitness?

While you can’t choose your family, you can choose your friends and science tells us that you better choose carefully. Numerous scientific studies demonstrate that your social circle affects more than which post-run brunch location you go to. Your social circle also affects your health. Perhaps the most famous of these studies is a 2007 study published in the prestigious New England Journal of Medicine entitled “The Spread of Obesity in a Large Social Network Over 32 years”.