World Class Masters Running

We all know how hard it can be to make time for our training.  It’s a challenge that we all have in common and it can mean the difference between success and failure on race day.  Consistent training over time can help any athlete improve and will almost certainly bring you closer to your goals.  Recently I wrote an article for Running Times about the masters world record holder in the 800 and 1500 meters, Jim Sorensen.  Talking with Jim and reflecting on his training I learned a great lesson in perseverance, despite injury and frustrating circumstances. Jim’s success demonstrates what years of consistent training can do.

Here’s a link to the story: http://www.runningtimes.com/Article.aspx?ArticleID=16349

Email me if you have questions or just want to know more about Jim’s running career.

Blake Boldon
Run S.M.A.R.T. Coach
[email protected]

Run SMART Client Spring Race Results

With the warmer weather upon us (a major understatement for some parts of the country), spring racing is in full swing.  Here’s an update on the results we’ve had recently….

Lisa Mire – On March 7 Lisa ran a very impressive race at the Corporate Cup Half marathon, in the midst of her training for the Flying Pig marathon (which takes place this Sunday).  Lisa’s time was just under 1:36, on what was to be a marathon paced effort.  She recovered quickly and resumed for her marathon.  Keep an eye out for her result from Flying Pig early next week.

Bill Risch – On April 10th Bill ran a very smart race at the Cherry Blossom 10 Miler.  Bill averaged 7:24 pace, finishing with a time 1:13:51.  Not bad considering his original goal was closer to 8 minute pace.  Something worth mentioning about Bill’s race is that his finial mile only varied by 3 seconds from his first.

Everett Hill – On April 11th Everett better his 7k PR by 30 seconds.  In my opinion Everett’s 7k PR from April of ’08 was his strongest up until this point.  To have bettered that race by 30 seconds was impressive, to say the least.

Phil Manning – On April 25th Phil Manning dropped his 10 mile PR from a year ago (from 1:15:30) by almost 2 minutes (to 1:13:31).  Phil is currently training for the Cleavland Half marathon, on May 17th.

Alex Gardner – Alex decided very early in the year that it was time to focus on the 5k, rather than the marathon this spring.  She set a very respectable goal of lower her PR by over a minute and thirty seconds.  Alex has run a handful of 5k races this spring and every one of them has beat her previous PR from a year ago.  Her best time to date stands as 22:17 (over 1:20 better that her PR from a year ago).  Alex has a couple more chances to achieve her 5k goal before it’s time to shift to marathon training.

Stay tuned for more results over the next few weeks.  There are several races to come.

Updates to runsmartproject.com

We just made two updates to the site. Anthony Gallo, elite athlete training under Jack Daniels in Flagstaff, will also be assisting Jack and coordinating with all of his private clients. You can view Anthony’s profile here.

Also, anyone waiting to sign up for the 1st Annual Run S.M.A.R.T. Retreat can now do so on our website. Check out the Retreat page to submit your deposit online or for information about mailing a check.

Run S.M.A.R.T. Running Retreat Itinerary

The 1st Annual Run S.M.A.R.T. Project Running Retreat will take place in Flagstaff, AZ on July 19th – July 25th. The following is our first unveiling of the retreat’s itinerary. Minor revisions will be made over the next few weeks but for the most part this provides a close look at what we have planned and how each day is structured. Email [email protected] if you have any questions or would like to sign up for the retreat.

Runners and Magnesium

Don’t overlook the importance of Magnesium in your diet while training.

“In many nerve cells, magnesium serves as a chemical gate blocker – as long as there is enough magnesium around, calcium can’t rush into the nerve cell and activate the nerve. This gate blocking by magnesium helps keep the nerve relaxed. If our diet provides us with too little magnesium, this gate blocking can fail and the nerve cell can become over-activated. When some nerve cells are over-activated, they can send too many messages to the muscles and cause the muscles to over-contract. This chain of events helps explain how magnesium deficiency can trigger muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue.” – World’s Healthiest Foods

Why I Run?

We all have different reasons for running, but I’ve heard very few as inspiring as Everett’s.  When I began coaching Everett in October of ’07 I had no idea he had been on life support less than 4 years prior.  He didn’t mention anything but “occasional back pain”, under the medical related section of the Run SMART Project profile form.  So, I was a little surprised when Everett finally told me his reason for running, after the PF Chang’s Rock & Roll Marathon.  Everett managed to drop his marathon PR by 24 minutes in that race.  I still consider the biggest mistake I’ve made as a coach to be that I didn’t drive the 120 miles to Phoenix to see Everett run it.  We spoke a few days after the race to talk about recovery, training and goals.  Towards the end of the conversation Everett told me why he runs.  I didn’t know his story prior to that day.

Chris Miltenberg Joins Run S.M.A.R.T. Coaching Staff

Chris Miltenberg, a 2 time All-American at Georgetown University is now offering private coaching services for The Run S.M.A.R.T. Project. Chris is currently the head women’s cross country and distance coach at Georgetown University. He believes strongly in an individualized approach to each athlete and is committed to helping our clients reach their goals.

Chris’ profile can be found on our coaches page here. To begin working with Chris send an email to [email protected].

Brian

[email protected]

Sign Up For 1st Annual Run S.M.A.R.T. Running Retreat!

The 1st Annual Run S.M.A.R.T. Project Retreat will take place in Flagstaff, AZ on July 19th – July 25th. Check out all the details on our new page dedicated to the retreat.

Brian

[email protected]

Phil Manning Crushes 5 Mile PR

Around a year ago Phil Manning lined up for the St. Malachi 5 Miler with only a vague idea of what he was capable of.  It was after all only his third footrace (Phil is a former cyclist).  He finished a very respectable 36:43.  When Phil lined up for the same race again on March 14th he had a much better idea of what he could run and planned for a PR.  Phil not only set a new PR, but shattered his time from last year by running 34:15.  This was 30 seconds per mile faster than last years race!  This is a testament of what one year of consistent training and a little experience can do for your running.

Vince Sherry

Run S.M.A.R.T Project Coach