Running in icy and snowy winter conditions can be very dangerous, especially if you’re getting your runs in before the sun rises or long after it goes down. Run SMART coach Vince Sherry covered this subject in the Arizona Daily Sun yesterday and offered a few great tips. (more…)
Run SMART client Alex Gardner placed first in the 40-44 age group at the 28th Annual Children’s TLC Groundhog Run (5k) in Kansas City, MO. Alex’s time was 22:15 (7:10 per mile), which placed her 15th overall out of 1000+ female runners. Check out the full results.
Congrats to Alex and her coach, Vince Sherry, on a fine performance.
Run SMART Coach Vince Sherry and clients had a big day at the P.F. Chang’s Rock & Roll Marathon and Half Marathon in Phoenix this past weekend.
In the marathon Chris Budwig dropped a 5 minute PR finishing in 2:56:25 and Michelle LaSala improved her marathon time by over 10 minutes finishing in 3:15:36! In the half marathon Jamesina Simpson ran an impressive 1:29:11, which was a 4 and a half minute improvement from the same race last year!
Run SMART client Jamesina Simpson of Albuquerque, NM won the Xterra Topanga Turkey Trot 10k. Jamesina ran 51:57 over the hilly trail course at Topanga State Park – the next female finisher was almost 5:30 back! Full race results.
Jamesina works with Run SMART coach Vince Sherry.
Run SMART client Michelle La Sala finished 2nd in her age group and 17 overall at the 2009 Run to Feed the Hungry 10k Run, in a time of 42:36 (6:52 per mile). Her time represents almost a 2 minute improvement for 10k in two and a half years since she started working with Run SMART. Keep an eye out for Michelle at the PF Chang’s Rock and Roll Marathon in Phoenix, on January 17th.
Michelle works with Run SMART coach Vince Sherry.
Check out Coach Sherry’s column in the Arizona Daily Sun about the benefits of trail running shoes.
“Many runners would rather take their chances with a sprained ankle or bruised foot than trade in their favorite road runners for the running equivalent of a tractor trailer. Want to add a little more difficulty to 30-minute climb on a 15 percent grade at 8,000 feet? Throw on a pair of trail shoes from about 10 years ago. Fortunately, a lot has changed in 10 years. Technology has advanced and every major running shoe manufacturer offers a lightweight, stable, protective, breathable trail running shoe.”
Run SMART client Michelle LaSala was 10th female overall at the Clarksburg Country Run Half Marathon in a time of 1:35:38. This was an important race for Michelle as she prepares for P.F. Chang’s Rock & Roll Marathon in January, because she was able to drop 4 minutes off her last half marathon just two months ago. You can check out the race results here. (more…)
Question from Chris Becker: Next year I want to run the Comrades Marathon. How can I alter my training to fit in with the Comrades Marathon but still obtain speed and endurance?
Run SMART Coach, Vince Sherry: You have a couple options depending on your goals for the Comrades Marathon… If your goal is simply to finish the race feeling strong, I would recommend that you continue to train similarly to the way you are now, with one exception… put more emphasis on the long runs, making them further and more frequent. A major component of running well in a race of this length is the body’s ability to convert fat to fuel efficiently. This takes practice and is best accomplished by building a strong aerobic base (lots of steady mileage). (more…)
Run SMART client Everett Hill set an 8 Minute PR at the Marine Corps Marathon today. Everett’s chip time was 4:00:32, check out his splits. The most impressive part about his race was the perfect pacing job he did, coming through the half point just under 2 hours and running evenly over the last half on a course that is considerably harder over the last 13 miles. Congrats to Everett on the new PR and also for being named ThinkFastMoveFaster.com’s Featured Athlete of the Week. Everett is coached by Vince Sherry.
