Marta Sangirardi Lima Still Improving 28-Years Later

Longtime Run SMART Marta Sangirardi Lima of São Paulo, Brazil set a new 15k PR while training for the Marine Corps Marathon next month. After 28-years of running she’s still improving!

Marta finished 3rd in her age group (F45) at the New Balance 15k in São Paulo. Her official time was 1:13:38, 1-minute and 37 seconds faster than her previous best.

“I Never Thought I Would Get Times Anywhere Close To These”

Stephen Van Rees broke 1-hour and 20-minutes for the first time last month at the Run Melbourne Half Marathon in Australia. His official time was 1:19:51 placing him 22nd overall out of 5,000 runners. [Full Results] This result comes after his PR-setting marathon performance (3:06) in Sydney last fall. His coach, Janet Bawcom, also recently reported a new 5k PR by Stephen in 16:40.

Janet’s help over the last year and bit has been amazing, I never thought I would get times anywhere close to these when I started working with her. – Stephen

“You Are Changing Lives Young Lady!!”

Karen Tennant ran her fastest 5k ever working with Run SMART coach Nikki Reiter. Her official time was 27:08, 2.5 minutes faster than her previous best set almost 4-years ago!

I am SO happy I reached out to The Run SMART Project for training!  I am enjoying the training very much – even the tough runs!  I feel stronger and fitter and healthier – and it such a positive lifestyle change for me.

You are changing lives young lady!!

How To Approach Pacing A 10k?

Run SMART:  Do you have any general tips on how to approach pacing a 10k?

Dr. Jack Daniels:  I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit.  Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling.  You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.

Scott Linzer Improves Marathon PR By 14-Minutes

Scott Linzer customized a training plan for the Poconos Marathon with a goal of breaking 4-hours for the first time. When he signed up his PR was 4:06:15. We’re proud to report that in his 5th marathon he was able to shave 14-minutes off his PR! Scott’s official time was 3:52:38. [Full Results]

Even better, Scott mentioned the wheels usually coming off around miles 19-20 in past marathons. Problem solved! He managed the race really well and stayed strong getting out in 1:55:46 and coming home in 1:56:52.

Congrats, Scott!

Travis Watts Gets The Win And New PR At Spring Chance BQ.2

Travis Watts got the win, a new PR and another BQ at the Spring Chance BQ.2 this past spring. This was also his first time under 3-hours. Not a bad day! His official time was 2:57:27. [Full Results]

We’re thankful for his positive feedback and want to note that his shorter recovery is not just due to a solid training plan, but also smart race day execution (pacing and fueling).

Best Training Plan Online

We’re proud to make Outside Magazine’s shortlist for “The Best Running Training Plans” online. Even better, we’re the only custom option in the bunch!

There’s a lot of nonsense floating around the internet, and navigating the tides of misinformation poses a continuous challenge. When seeking online guidance for how to prepare for a running race, a poor choice can leave you injured, overtrained, and in the unenviable position of having wasted weeks of your life on bogus advice.

Coach Leah Wins Tracktown Series Community 5k

Run SMART Coach Leah Rosenfeld had a successful trip to NYC this week. She took home the win in the Tracktown Summer Series Community 5k then got to meet her client Lillian in-person for the first time! As online coaches we get to work with clients all over the world but unfortunately we never get to meet most. Glad to see some coach and athlete selfie action at Icahn Stadium after the race.

Leah finished 1st female and 19th place overall in 17:08 (5:32 per mile). Full Results.

Steady Stream Of PRs For Arnaud Clairay

Arnaud Clairay of New York, NY has set a PR every month since he started working with Run SMART coach Gary Berard.

“Gary is really knowledgeable and having me doing different workouts. I’ve been able to PR for 3 different distances:  4-miles (broke 4-year-old PR), 10K and half marathon. Now I’m hoping to duplicate those performances and get another PR in the Chicago Marathon this fall. Thank you very much for your program.”

How To Utilize Heart Rate To Become A Better Runner

By Dr. Jack Daniels

  • Every training session should have a purpose that improves one of the following physiological functions:
    1. Heart and sport-muscle strengthening
    2. Endurance
    3. Aerobic fitness
    4. Anaerobic fitness
    5. Speed
    6. Economy of movement
  • Exercise heart rate is associated with each of the above-mentioned functions
    1. A faster-than-anticipated heart rate suggests over-training or inadequate recovery from previous exercise
    2. A slower-than-anticipated heart rate suggests improvement in fitness
  • Resting heart rate is good to evaluate periodically as it may suggest improved fitness or inadequate rest, or when recovered complete from a session of warmup activity
  • Recovery heart rate can help determine when to start the next work bout of several being performed