Stuart White Wins Azle Lake Run; Melissa Ralph Opens Racing Season Successfully

On a rainy morning outside of Fort Worth, Texas, Stuart White won the Azle Lake Run 10k in dominating fashion.  He improved on his third place finish from 2008 by winning this year’s race by three minutes.  Despite a steady rain and puddles on the road he finished the 10k course in 36:46 to match his time from the previous year.  His performance is a sign of good things to come as Stuart prepares for the USCAA Track & Field National Championships in July.

Although she competed halfway across the country in Central Park, Melissa Ralph also raced in rainy conditions in the Healthy Kidney 10k.  After a long bout with injuries she has put in a solid block of training and she’s ready to finally get back to the business of racing.  Despite the conditions and running through the field after starting in a less then ideal corral, Melissa was able to run the second 5k 1:15 faster than the first.

For more information on Stuart’s win at the Azle Lake Run visit: http://www.runazle.org/index.html

Make An Adjustment If Workout Isn’t Going As Planned

I came across an important article on RunningTimes.com titled, When a Workout is Going BadlyShould you cut it short or gut it out?

It’s an important article because every runner has encountered this problem when training towards a specific goal. If a key workout isn’t going as planned because you’re sluggish or not in it mentally, make a quick adjustment by cutting it short and taking another day or two until you’re ready to run it effectively. On days when you’re struggling to hit your workout splits, maybe due to poor weather conditions, focus more on the effort and less on how fast you’re actually running.

Coach Rosetti
[email protected]

Lisa Mire Runs PR at Flying Pig, Again!

Lisa Mire ran a personal best at Flying Pig for the second year in a row!  Lisa’s new marathon PR stands at 3:16.  She ran almost dead even 7:25 mile splits through 22 miles.  The best part is she finished feeling good and has recovered well.  Lisa’s consistently throughout the winter paid off, not only in her performance, but in her recovery as well.

Alex Gardner Accomplishes 5k Goal

This past Saturday Alex Gardner lined up for yet another 5k.  Her goal for the year has been to run 22 minutes and she has come very close a few times.  This would be one of her final chances of the year since marathon training is due to begin in June.  Alex knew it was a long shot, as the course was far from flat, but she took a chance by going out fast the first mile and giving everything she had to hang on.  She ended up running 22 minutes on the dot!  You can read all about Alex’s experience here:  http://www.run350.blogspot.com/.  When Alex started with The Run S.M.A.R.T Project back in September of ’07 her goal was to break 25 minutes.

Alex was also interviewed for an article in the June issue of Runner’s World.  Check out “Get on Track” found on page 65.

Vince Sherry

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

[email protected]

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.