Sometimes Less Is More

Jorge Ospina bested his 4-year-old half marathon PR at the NYC Half this past weekend. His official time was 1:21:55 (6:15 per mile). [Results] The 44-year-old from Ann Arbor, MI is currently training for the Boston Marathon so we’re excited to see what he can do with tapered legs later next month!

Tomica Čudina Sets 8-Minute PR At Frankfurt Mainova Half Marathon

Tomica Čudina set an 8-minute PR at the Frankfurt Mainova Half Marathon. His official time was 1:37:00. [Full Results] Afterwards, he thanked his coach Malindi Elmore:

I would like to thank you Malindi for all the support you have given me through out my preparations, with the training program but also with all the advices which were all very useful to me. I look very positively in the future working together with you in making the most form my running, which is my hobby but also much more than that. I love it and I am very grateful that I have the chance to practice such a beautiful sport.

Treadmill Running, Part II – Training Types

By Dr. Jack Daniels

There are really only two types of training a person can do: steady running and intermittent running. By steady running I mean a non-stop run at a consistent intensity. The intensity may be very easy, as at the beginning of a warm-up, during cool-downs or during recovery runs; or it may be moderate, as when running at Marathon pace or Threshold pace. Any intensity faster than threshold pace will usually be associated with intermittent running, as during Interval or Repetition workouts, types of training that stress the aerobic system or that work on mechanics, speed and economy.

Setbacks To Success

By Dr. Jack Daniels

We hear a lot about “overtraining,” whatever that is. Some people call it “staleness,” others just say you are in a state of “athletic depression,” or, that you are “over-worked.” Researchers all over the country; no, all over the world, are trying to figure out how to identify overtraining and how to reverse the process so useful training can begin.

I prefer to spend my training energy toward something more beneficial – avoiding overtraining, by devising long-range programs that lead to not-so-fast improvements, but do lead to continuous progress over the best years of an athlete’s productive career.

Anna Rozek Wins U.S. Masters Indoor Championships

Anna Rozek of West Bend, WI won the 2017 National Masters Indoor Championships this past weekend in the 800m. Her coach Malindi Elmore provides the recap:

“Anna raced the mile on Saturday but was disappointed with her result after finding herself boxed in most of the race. She stayed positive and turned her eye to Sunday where she came away with a personal best performance, an All American standard and a Women’s 40-44 age group win in 2:35!” [Full Results]

 

Treadmill Running, Part I – How Boring

By Dr. Jack Daniels

Most of us like to think that one of the advantages runners have over other athletes, or, more simply stated, running has over many other types of aerobic exercise, is the simplicity and freedom of the sport. You really can run just about anywhere, and for free. I remember coaching a sailor during the Gulf War, who was 6-4 and weighed 185 pounds, and he maintained an 80-mile-per-week program for most of a year.  This sounds reasonable enough for someone training for a marathon, but when you consider he was limited to doing all of his running on the deck of an aircraft carrier, treadmill running doesn’t seem quite so limiting after all.

Sara Hofeldt Sets New 10K PR, Wins Masters Division

Sara Hofeldt of Suwanee, GA set a 29-second PR at the Chattahoochee 10k this past weekend. She was first masters and 3rd overall female finisher. Her official time was 42:28. [Results]

Sara started working with Run SMART coach Leah Rosenfeld just over two months ago and she’s already making great progress…

“I absolutely love training with Leah! She has really taken the time to get to know me and is extremely motivating, insightful, accessible, friendly, and down to earth. She gets me. Leah is an excellent coach, and I have complete confidence in her ability to bring out my absolute best. I am so excited to see what I can achieve under her expert guidance!” – Sara

Hanging With Dr. Jack Daniels

Big thanks to Citius Mag and RJ McNichols for putting together such a nice video of Jack as he looks through his treasure trove of running and Olympic mementos in his house.

Our favorite quote from Jack, “Riding was my best event in the pentathlon. Running was my worst and that’s why I became a running coach cause I wanted to learn more about it.” What an incredible career and an unbelievable gift to the running community considering he spent his whole life researching how to train properly. The best part is that he still hasn’t stopped coaching and doing research!

VDOT Coaching Clinic Headed To Atlanta

We’re excited to announce a new VDOT Coaching Clinic with Dr. Jack Daniels. This will be our 9th clinic since we launched the event back in 2015. To date, over 200 coaches have become VDOT Certified and past guest speakers have included Olympian Lynn Jennings, legendary coach Frank Gagliano, and ultra running champion Rob Krar.

VDOT Clinic – Atlanta

  • Where:  Atlanta, GA at Wahoo Fitness
  • When:  Saturday, June 17th
  • Feature Guest:  Track & Field Olympian and professional triathlete Malindi Elmore

“You Must Have Guiding Principles Of Training…”

Runners in the UK were treated last month to a little in-person coaching from Dr. Jack Daniels at his latest VDOT Coaching Clinic. One of our favorite takeaways from the weekend was this quote from Jack:

“You must have guiding principles of training, not copy what works for the best athletes.”

This is the essence of Daniels’ Running Formula. So many coaches in history are recognized for the incredible success of one or a few athletes. What about everyone else they coached? When utilizing the principles outlined in Jack’s book you see broad success, not just with a few individuals.