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Rod Koborsi’s Favorite Workout

April 26th, 2012      Comments
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We asked Run SMART coach Rod Koborsi what his favorite workout is and why. Rod has run 13:26 for 5k, 28:30 for 10k and 1:03 for a half marathon.

Rod:  My favorite workout is an 8-10 mile steady state run. It was the bread and butter of my training. A “steady state” run is long, steady running at about 80% of your max. A general measure is about 45 seconds per mile slower than your 5k pace. However, steady states are more about running relaxed/steady versus “forcing” yourself to run a particular goal pace. Not only does it make you stronger physically but steady states also teach you to run “under control” while also maintaining a consistent moderate effort. This is key for any distance runner. Read the rest of this entry »

Don Strout Takes A Big Chunk Out Of His 5k PR

April 25th, 2012      Comments
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Run SMART client Don Strout dropped almost 3 minutes off of his 5k PR at the NCR Sprint For Cancer. Don finished 17th overall in 21:19. Full Results. Since signing up for private coaching about nine months ago Don has set six new PRs over distances including the 5k, 10k, half marathon and marathon.

Don works with Run SMART coach Vince Sherry.

Monica Diez Silva Sets New 5k PR Running Under The Influence

April 24th, 2012      Comments
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Run SMART client Monica Diez Silva of Boston, MA set a new PR last week at the BAA 5k. She finished 5th out of 452 in the 35-39 age division. Her official time was 21:13.

Monica is coached by Dr. Jack Daniels.

Rob DeLong Sets 5th PR

April 23rd, 2012      Comments
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Run SMART client Rob DeLong set his 5th PR since signing up for coaching roughly 11 weeks ago. At the JFK Rotary Club “5k Runway Run” DeLong finished in 23:37, over two minutes faster than his previous best!

“The plan was for Rob to negative split the race in 7:45, 7:40 and then shoot for a 7:35 last mile which was uncharted territory for him,” said his coach Brian Rosetti. “His actual splits were 7:46, 7:36 and then 7:18. His last mile was the fastest he’s ever run by far!”

Tom Klimek Sets 8K PR – Again!

April 20th, 2012      Comments
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After three years of working with The Run SMART Project Tom Klimek is still making big improvements. This past weekend he finished 25th overall at the Gener8tion 8k in Philadelphia. Tom’s official time was 30:00 (6:02 per mile), 1:15 faster than last year’s performance in the same race, which is also a 52 second PR for the distance and the fastest pace he’s ever averaged in a race! Full Results.

His coach Vince Sherry said afterwards, “It was by far Tom’s best race since joining Run SMART. We dropped the mileage this season and have been focused on speed work.”

Cathrine Wolden Finishes 37th At Boston Marathon

April 20th, 2012      Comments
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Run SMART client Cathrine Wolden finished 37th female overall at the 2012 Boston Marathon. She managed to run 3:02:29 under extremely difficult conditions with temps reaching the 80′s towards the second half of her race. Complete results.

Big congrats to Cathrine for such a brave race and her coach Alicia Shay for preparing her so well to run under those conditions.

Nick Meeson Sets New PRs for 400M, 800M And The 2-Mile

April 19th, 2012      Comments
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After purchasing a Jack Daniels 5k Training Plan, Nick Meeson of Bowling Green, OH set PRs for 400M, 800M and 2-miles. He also reached his main goal of going sub-15 by running 14:56 at the Jesse Owens Invite at Ohio State University. Nick was kind enough to let us share his results…

My main goal with the plan was to return back to my normal running self which was sub 15 in the 5k. I did that tonight. I went 14:56. 10 minutes after the race, my words were FINALLY!

Also, I never had been able to break 2mintues in the 800 before. I went 1:58. I never broke 58 in the 400… I went 53 this season! I lowered my 2 mile time to 9:13, a 5 second PR!

I want to thank you for your plan that you sent me, it helped me get back and get better after a two years of running very poorly.

Start customizing your own Jack Daniels Training Plan, handwritten by the man himself!

Warming Up For A Marathon With Ann Alyanak

April 18th, 2012      Comments
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We asked Run SMART coach Ann Alyanak what her marathon warm-up routine is and what she recommends to her clients.

Ann: My typical marathon warm-up is a mile shakeout about 3 hours before the race. I do this right after I wake up and before I eat breakfast. This is just to help me wake up and get some blood flowing. Then about 30 minutes before the race I will run very easy for about 10 minutes and do some light stretching. I will do a couple very light strides as well. I don’t do anything hard or long because I want to conserve my energy for the race. The first couple miles of the marathon kind of serve as a warm-up too. Read the rest of this entry »

Boston Marathon Racing Tips

April 13th, 2012      Comments
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We asked Run SMART coaches Heidi Peoples and Ann Alyanak for some last minute Boston Marathon tips. Both coaches know the course well. Ann was 8th female overall at Boston in 2007 and Heidi ran 2:45 at Boston in 2010.

Heidi Peoples:  The Boston Marathon is an incredible event but can definitely be overwhelming. I felt like an ant in an anthill following crowds to the expo, church, subways, dinner, and even the hotel. Everyone seems like they are going the same place, doing the same things to prepare for the marathon. Mentally it can be exhausting! Since I ran in the elite field of women, my experience was a bit unique – no crowds at the start, and the field of women separated rather quickly. I went out fast to stay with a group, and paid for it at the end of the race. Read the rest of this entry »

Should The Boston Marathon Course Be Legal?

April 11th, 2012      Comments
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NYRR hosted a good debate about whether the Boston Marathon course should be legal for world-record purposes. As it stands the course is not legal because it’s point-to-point and its net elevation loss exceeds the IAAF’s limits. We asked some of our coaches to weigh in and it looks like they all agree with the current rule. Jack thinks without last year’s extreme tailwind, times would have been up to 5 minutes slower.

Jack Daniels:  Some years ago I calculated the benefit of the overall downhills of Boston and it was published in Runners World. I went as far as to calculate the time loss during various uphill segments and the gain of various downhill segments. I have a copy of that publication somewhere and will try to find it. Obviously when you see a picture of someone with long hair running Boston and their hair is being blown out in front of their face, they have a pretty good tailwind. I actually have data on the benefits of tailwinds of different velocities and headwinds of various velocities and no question headwinds hurt more than tailwinds help. Something I have always felt might be a good question to ask is what time do you think they would have run last year on Boston if the course had been run in the reverse direction — any guesses here? I would certainly think more than 5 minutes slower. Read the rest of this entry »

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