How Training For Running Is Like Doing A Squat Workout

By Malindi Elmore

It is interesting that while most people understand the concept of stress/recovery and adaptation for gaining muscle strength in the weight room, it is somehow harder to apply this principle to aerobic sports. We all instinctively know that if you do a major squat/leg weight session one day, you need to take it easy on the legs the next day. After all, it is this process of breaking down the muscles and the subsequent rebuilding which makes them stronger. If you go too long without doing weights again (5+ days) you basically end up back at the same weight you did on Day 1. 

Train Like a Pro: Malindi Elmore Releases Her 1500/Mile Workouts

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Olympic 1500m runner Malindi Elmore has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer her 1500m/1-Mile training plan to the public. Until this point Malindi has only been available as a private coach through Run SMART. This past spring she helped a private client go from 4:33 down to 4:13 in just one year! Now, in a matter of minutes runners of all levels can customize her 12-week training plan and gain access to her favorite workouts.

“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!

 

Interview With Elite High School Miler Brandon Harvey

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Brandon (left) finished third at TN state meet in 1600m (4:13).

Last week we wrote about the amazing progress Brandon Harvey made in the 1600m working with Run SMART coach Malindi Elmore. This week we interviewed him about that progress and his upcoming transition to college.

RS:  First off congrats on an amazing season. Malindi is an amazing coach but we’re still amazed at the transformation you made this year into an elite miler. 4:33 down to 4:13 is great progress in four years, but in one year?!?! We want to know more and share with our audience. 

RS:  When did you start running and why?
Brandon:  I started running cross country as a 7th grader in middle school when I was 13, but didn’t start track until my sophomore year because I played soccer. I started running because two of my older brothers ran cross country and unlike other sports, running gives you a very tangible way to compare athletes. If your PR is better than theirs then you are better than them, no questions asked. I liked that and wanted to be tangibly better than them.

4:33 Down To 4:13 In One Year

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Brandon Harvey signed up for coaching last year to improve his 1600m time, reach all-state honors (top 8) and go on to compete at a Division 1 program. This young man was not messing around. Naturally, we matched Brandon with one of our middle distance coaches, Olympic 1500m runner Malindi Elmore. The rest is history.

At the Tennessee state meet a few weeks ago Brandon finished 3rd overall in 4:13 – a 7-second PR! That time brought his total improvement in the 1600m since he started working with Malindi to an amazing 20 seconds. And we’re proud to announce that next year we’ll be cheering him on when he competes for Ole Miss in the SEC.

Three big goals! Check. Check. Check. What’s next Brandon?

Malindi Elmore Wins Sonoma Half Marathon

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Competing in her first half marathon ever, Run SMART coach Malindi Elmore, won the Napa-to-Sonoma Wine Country Half Marathon! The 33-year old from Kelowna, BC Canada is well known for her speed after an illustrious middle distance collegiate career at Stanford then going on to compete in the 2004 Olympics in the 1500m. Now she’s bumping up in distance with a new focus on triathlons.

Her official time was 1:18:50, almost three minutes ahead of the next female competitor. [Full results]

Malindi Elmore Wins 1500M At Canadian Olympic Trials

Photograph by: Todd Korol, Reuters

Congratulations to Run SMART coach Malindi Elmore for winning the Canadian Olympic Trials in the 1500m! Malindi won the race in 4:13.58. [Full results] This was her second Olympic Trials title (2004 and 2012).

Unfortunately, Malindi will not compete in her second Olympic Games because she only reached the Olympic B standard this summer. She needed one A and one B standard along with finishing in the top three at the Trials.

Congrats on a great season, Malindi! We’re biased but we think the winner of the Olympic Trials should represent their country at the Olympics. Canada will not be bringing their “A” Team to London.

Malindi Elmore Reaches Olympic B Standard

Run SMART coach Malindi Elmore (#265) is on a mission right now. She just sent us a note after accepting a new client that she’s in Europe for two weeks trying to pin down the A standard. We’re super excited and want to wish her the best of luck heading into the Canadian Olympic Trials in July.

Kelowna’s Malindi Elmore ran the world’s seventh-fastest 1,500-metre race of the season on Wednesday in South Korea, and posted a required Olympic B standard in the process.

Continuing to travel the world in search of the A and B Olympic standard, Elmore achieved one of her necessary goals to make the 2012 Canadian Olympic team by posting a time of 4:07.90 at a IAAF World Challenge meet race in Daegu. The B standard is 4:08.90.

Warming Up With Malindi Elmore

We asked Run SMART coach Malindi Elmore a few questions about warming up properly and how to approach a 5k or 10k race. Learn how an Olympian does it and what she recommends for runners of all levels.

What’s does your typical warm-up routine consist of for an easy run, quality session and race and why?

My warm-up routine certainly varies according to my workout objective.  Something of high intensity – a race or quality workout – takes me between 45-60 minutes to warm up for!  I usually start with 15-20 minutes of easy running and then do 3-6 minutes or so of “steady state” running so I actually start to “prime the pump” before the hard work begins.  I will either do a short fartlek (2 x 3 minutes) or short tempo run (5 minutes) where I gradually build my pace to about marathon pace. This helps to warm things up and get my body more ready for the hard work ahead – a sort of bridge between the easy jogging and fast running.  Next, I will do a series of drills and dynamic movement drills which help with form, recruitment, stretching, etc. Finally, I will do some “strides” which progress from longer and slower to faster and shorter the closer I am to the beginning of my race or workout.