Thank You And Your Team At The Run S.M.A.R.T. Project For A+ Direction

After following Janet Bawcom’s custom training plan on VDOT O2, Lou Klein set a new PR at the Philly Half Marathon last weekend. Lou’s official time was 1:26:53, almost 8-minutes faster than his previous best set a year earlier in Miami. [Full Results]

I wanted to thank you and your team at the Run S.M.A.R.T. Project for A+ direction and a big contributor to my race PR. This coming year, I’m looking to build my base with shorter races and will make a BQ attempt in 2018. I will definitely be looking for many more training plans for these future races from you folks, definitely.

Joey Teter Runs 1:12:01 At Indianapolis Half Marathon

Last week we posted about all Joey’s progress with Run SMART coach Janet Bawcom. We wrote about his recent PRs for 5k, 10-miles and half marathon. This past weekend he continued his hot streak lowering his half marathon PR again.

At the Indianapolis Half Marathon this past weekend Joey ran 1:12:01, over a 3-minute PR. He was 36th overall out of 8,116 finishers. At 10k he was averaging 5:32 per mile so he ended up with a negative split averaging 5:30 pace for the entire race. [Full results]

“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

Stephen Van Rees Sets 31-Minute PR In Sydney

Stephen Van Rees set a 31-minute PR at the Sydney Marathon. His official time was 3:06:15. And according to his coach, Janet Bawcom, this was just a tune-up for the New York City Marathon next month! If you check out Stephen’s splits, she clearly wasn’t joking.

At the halfway mark he was 1:35:10 so he ran a big negative split, closing the second half in 1:31:05! His fastest 5k splits of the entire race were at 30k (21:22), 35k (21:33) and 40k (21:51). Amazing race or shall we say “workout?” Regardless, big congrats to Stephen and Janet on the amazing progress.

Both athlete and coach will be competing in the NYC Marathon next month. Good luck!!!

Janet Finishes 11th At World Half Marathon Champs

We want to extend a big congrats to Run SMART coach Janet Bawcom on setting a new season best at the World Half Marathon Championships in Great Britain. Janet finished 11th overall in 1:10:46 [Official Results].

She was also first American in the race, which earned her “Athlete of the Week” honors from USATF.

Janet Bawcom Finishes 5th At The Olympic Trials

Congrats to our good friend and colleague Run SMART coach Janet Bawcom on her 5th place finish at the U.S. Marathon Olympic Trials. Janet was less than 2-minutes outside of the top 3, right begin Shalane Flanagan and Kara Goucher. Her official time was 2:31:14 (top 10 finishers). First mile split was 5:49 and her last was 5:50. Consistency, even on a hot day with lots of sun.

New VDOT Coaching Clinic Dates Added!

In 2015, we launched Dr. Daniels’ VDOT Coaching Clinic & Certification. Runner’s World hyped this brand new opportunity for distance coaches to boost their running resumes and we got a huge response quickly selling out all four events (New York (2x), San Francisco and Toronto). Featured guest speakers included Olympians Lynn Jennings and Malindi Elmore, ultrarunning’s best athlete Rob Krar and legendary coach Frank Gagliano.

Antony Scott Is On A Mission For Sub-3

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Antony Scott of Anchorage, AK set a new personal best at the Napa Valley Marathon after following one of our custom training plans. Scott’s time of 3:07:36 placed him 3rd in the 50-54 age group. [Full results]

Scott has recently connected with Run SMART coach Janet Bawcom to try and take things to the next level. His ultimate goal is a sub-3 hour performance.

“What’s Different About Training In Kenya?”

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By Janet Bawcom

It’s a question I get a lot. “What’s different about the training in Kenya?” Recent doping news aside, when I look deeper and give it some real thought, I see two things that really separate the training in Kenya from the training elsewhere: Hills and Fartleks.

I’ll start with the hills,and my long run last weekend – an 18 mile loop with 3 uphill stretches longer than 2 miles each at a constant 4-7% grade. That loop doesn’t even pass for “hilly” around here. The reality is, when I train out of my mom’s home in Kapsabet, I’m running hills, hills and more hills. Not little inclines, but stretches 2-3 miles long that climb 500 feet or more – and I’m running them day in and day out – easy runs, workouts, and everything in between.

Become A Faster Runner With Olympian Janet Cherobon-Bawcom

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NEW YORK (October 2nd, 2014) — Professional distance runner Janet Cherobon-Bawcom has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer her 10k and half marathon training plans to the public. Bawcom, U.S. 10k Olympian and 15k Champ, has unveiled some of her training secrets to help other runners get faster.

Runners of all levels can now do similar workouts as Bawcom, including hills, fartleks, intervals, etc. but at the appropriate paces thanks to Dr. Jack Daniels and his famous VDOT formulas.

“These plans were adapted from the training I used to lower my 10k time from 34:19 to 32:30 and in preparation for my first 1:10 in the half-marathon,” says Cherobon-Bawcom. I hope you’ll find the same sort of benefit no matter what your goals are!”