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.

First Time Under 20-Minutes In 30 Years

Thomas Hampton has an all-time PR of 14:22 (73.16 VDOT) set back in 1985. 32 years later he reports a new milestone after following one of our custom training plans:

“Well, I reached another milestone using your training program – breaking my “over 50″ PR by running under 20 min for a 5k for the first time since college!”

On April 22nd at the Shade Tree Tot 5k he ran 19:23, closing in 6:19 for his last mile. What’s next for this 52-year-old from Franklin, TN:

“My goal is to break the 19 min barrier this summer over the next 3 months.”

“I Think We Can Safely Attribute The Performances To Her”

Joey Teter of Madison, OH has been working with coach Janet Bawcom for almost a year and a half now and the results are starting to pour in.

This past weekend he ran three legs of the Bourbon Chase Relay and his team finished 2nd overall. Earlier this year he improved his 10-mile PR by over 4-minutes at the Perfect 10-miler in Ohio. His official result time was 55:30. He also improved his 5k PR by 20-seconds at the Americana Festival with an official time of 16:17. Did we mention his half marathon best went from 1:16:18 to 1:15:21?

“Janet has been great and I think we can safely attribute the performances to her.” – Joey

“I’m Extremely Fortunate To Have Nikki As My Coach”

Kristal Mendez of Redway, CA is in her second year working with coach Nikki Reiter. She’s made huge improvements, pictured here, bettering her 5k PR by almost 2-minutes!

I am very proud of my improvements and extremely fortunate to have Nikki as my coach. She really listens to me, and knows when to push me, or when I need a break. I am fairly new to running (with only 2 years under me). The variety of workouts,always leave me excited for another day. Having this great PR only leaves me wanting more!

 

Axel Mateo Is Having A Breakthrough XC Season

Axel Mateo of Marietta, GA is now 6 weeks out from his state meet and he’s already dropped roughly 1-minute off his cross country 5k PR. After following one of our 8-week summer cross country plans Axel has now improved to a 16:38 personal best. He’s currently competing as a Sophomore at Pope High School. You can follow Axel and all his progress at MileSplit.

Good luck at States, Axel!

Marcus Droker Showing Off The New Hardware

Marcus Droker took home 1st place Masters title at the First Coast Parkinsons Run 5k. The 43-year-old from Ormond Beach, FL beat his goal time by 38 seconds, finishing 6th overall in 18:59.

Marcus is currently using his VDOT O2 calendar to improve his 5k/10k speed before he begins following his 18-week custom training plan from Dr. Jack Daniels for the Space Coast Marathon.

Jimmy Carney Finds His 5k Fountain Of Youth

Jimmy Carney was kind enough to share some feedback on his latest race result while following one of our 12-week 5k custom plans from Dr. Jack Daniels. It’s been roughly 15-years since he averaged sub-7 for a 5k!

Wow – I’ve been hit with two awesome surprises today at my first 5K (3.1 miles) race of the year: (1) I finished **2nd** in my age group, which never has happened before (I think that silver is my new favorite color! smile emoticon ); and (2) I averaged less than 7 min. per mile (6:59 to be exact!), which I haven’t done since high school many years ago.

I wanted to thank my peers and coaches at The Run SMART Project and Evanston Running Club for challenging and encouraging me to become a better runner; seriously, today’s outcome was a team effort!

14-Year-Old Nicole Matysik Wins Eugene Marathon 5k

Nicole Matysik was the overall female winner at the Eugene Marathon 5k. The middle schooler all the way from Key West, FL,  finished in a very impressive time of 19:11. [Full results]

Her local coach, Bill Elkins, commented after the race, “Nicole followed your plan, went out to Eugene and at 14-years-old was the overall female winner! She was 21st overall and even gave two interviews on the Hayward field track at the finish. Thank you for making a dream come true for her!”

Afterwards, Nicole was kind enough to share a testimonial about her training, “The plan was really a great resource for me. It told me exactly what to do, and then I just logged what I ran, and I really loved how the plan was designed specially for me.”

What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.

“2 Seconds Faster Than College Days!”

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Earlier this spring Judy Stobbe signed up and began working with Run SMART coach Malindi Elmore. The 48-year-old from NYC just wrapped up her outdoor season with two new PRs. One, a lifetime PR of 5:05 in the 1500m or as Judy wrote us, “2 seconds faster than college days!” The other was a master’s 5k PR of 19:30.

Congrats to Judy and Malindi on a great season!