Lorraine Doucet Wins Age Group At Winterman Half

Lorraine Doucet of Orleans, Ontario is currently following a training plan for Boston. This past weekend she tested her fitness at the Winterman Half Marathon.

First of all I’d like to say that I am very pleased with my training program results so far. I just ran a half marathon as part of my Boston Marathon training program and set a new PB by 3-minutes. I finished strong and probably was able to continue running.

Stephen Havas Hits New Half PB In 1:16:53

Stephen Havas of Vancouver, BC is making big progress while in the middle of his 24-week plan tailored towards the Vancouver Marathon. We love the new PB but the even pacing is great too 😉

Hi coaches, I had a big PB at the First Half Half Marathon on Feb 11. I improved by 3 min from last spring! My official time was 1:16:53, 15th OA and 2nd in my age category. My goal pace was set for 1:17 and I was able to comfortably maintain that the whole race, slight negative time with good kick the last few k. Probably could have finished about 30s faster I figure if I paced slightly faster earlier on but was in unknown territory so didn’t want to risk blowing up. Training plan is working great, amazing results so far!

[Full Results]

Fran Breslauer Top Ranked NYRR Athlete In 2017

Run SMART client Fran Breslauer of the NY Flyers was honored this past weekend at the 39th Annual NYRR Club Night. Fran was the #1 ranked female in her age group based on the NYRR 2017 racing calendar. Here are the nominees and winners from the 75-79 age group.

Overall, Fran ran 15 NYRR races in 2017 and won her age group in every race. Her fastest average pace was at the Percy Sutton Harlem 5k where she split 8:56 per mile.

Román Piñango Sets 6-Minute PR In Miami

Román Piñango of Bogota, Colombia improved his half marathon best by over 6-minutes at the Miami Half Marathon. His official time was 1:38:16 (7:31 per mile). [Full Results]

“I enjoyed the entire training because it was really balanced, I had one or two days between Quality workouts.” – Román

Official race day temp was a balmy 76F which convert’s Román’s time down to a 1:35:41 on a cooler day, according to our VDOT Calculator. Great effort!

Stride Rate: A Step In The Right Direction

[Editor’s NoteMany runners and coaches have heard that 180 steps per minute is a proper cadence and that comes from Dr. Daniels’ observing/counting the steps of elite runners in the 1984 Olympics. Some get fixated on hitting a rate of 180 but there are so many variables in terms of speed, goals, and the running background of the individual. The main point gets lost and that’s reducing landing shock to help prevent injuries and avoid overstriding. If you read Jack’s book, Daniels’ Running Formula, the section title in Chapter 5 illustrates this point, “Stride Rate:  A Step In The Right Direction”]

Try Back-To-Back Quality Days When Training In-Season

By Dr. Jack Daniels

Many coaches ask how to organize Quality training during weeks they are racing. Sometimes you just have to try different things to determine what’s best for your runners. First, I like to always have two Easy days before a race. If it’s a really important race then your last Quality workout should be 3-4 days before. Also, when organizing training always consider that peak muscle soreness comes 48-hours after being stressed rather than just 24-hours after stress.

Andy McGhee Sets New PB At Stubbington 10k

Congrats to Andy McGhee of Southampton, Hampshire on his new 10k PB. At the Stubbington 10k Andy ran even splits to finish in 37:54. [Results] Recently, he’s incorporated a lot of cycling into his training regimen so we’ve revamped his training a bit to factor in all the great work he’s getting on the bike. This is a great sign the new plan is working as he ramps up for the London Marathon in April.

Tracksmith To Host Next VDOT Clinic Featuring Olympian Lynn Jennings

The Run SMART Project will present the 8th VDOT Coaching Clinic in Boston, MA at the Tracksmith Trackhouse on Saturday, March 24th. Olympic medalist and running icon Lynn Jennings has signed on as the featured guest speaker.

“I’m honored to be in the same room and part of this with Jack,” said Jennings. Her presentation will focus on the Importance of a Coach, Teaching Your Athlete to Be Self-Sufficient“I look forward to sharing what I’ve learned over the years and hope it can have a positive impact on future generations of coaches and athletes in our sport.” 

“Run SMART Is The Best Decision I Have Made Since 2015”

Anna Coe-Salazar has been a customer since 2015. We had a lot of fun helping her conquer new challenges.

Thank you very much for my training programs in 2017. All of them worked like a treat.

To summarize I managed to run my three half marathons under the time we set as a goal (1:40). Additionally, and bearing in mind I am just starting trail racing, I managed to make the podium in my division in a 10k and 24k. The last trail race was a challenging and very technical race which one could divide into three legs; 8k climb (850 Mt @ 3000 ft), 8k descent (mostly rocks and forest) finishing off with a killer 8k at sea level on sand at searing 29C/85F.

In the past year you have catered and customized my plans for both road and trail training. With the last program, which was initially done for road running, Run S.M.A.R.T helpfully modified the program which I followed and aimed at including trail running on my long and easy runs. It was very enjoyable and it allowed me to find a new passion for trail running. To me Run S.M.A.R.T is the best decision I have made since 2015!

Be Different In 2018 – Set New Types Of Goals

We always focus on achieving the physiological goals of training to improve a runner’s fitness and race times. This year consider other ways to help achieve better outcomes and your most enjoyable year of running yet.

Below are very achievable goals which can lead towards long term progress. You just gotta commit to trying something new this year. Be different in 2018!