We’re back in Steamboat Springs, CO this summer (July 27th – August 2nd) for the 2nd Annual Run SMART Camp! This year we’ve moved the dates back a week to make it more convenient for coaches and teams to attend. Oh, and we added maybe the greatest running coach of all time to the itinerary. Dr. Jack Daniels is coming!
In case you missed it in Competitor Magazine they did a profile on Jack in their Mountain West edition, Endurance Scientist – How the “World’s Best Running Coach” created a formula for running. “I approach run training from a scientific point of view,” says Jack. “However, I also use lots of information I have gained from doing research with many elite runners [by] getting to know them personally and finding what works best for different people. We are not all the same.”
There’s also a nice sidebar on our annual summer retreats with great quotes from Run SMART Retreat Director Mike Smith. “We’re located in a world-class location for running. [From] the backdrop to everything we put on is a runner’s paradise. And lastly, we just take care of everything, from great dining to showing you some of Northern Arizona’s most prized spots, [such as] the Grand Canyon and Sedona,” says Smith.
We’re very proud and excited to announce that Run SMART coaches Mike Smith and Chris Miltenberg have accepted head coaching positions at two of the top track programs in the country.
Today, it became official that Smith will replace Miltenberg as head women’s cross country coach at Georgetown University. “I can’t imagine a better situation for Georgetown than to choose Mike Smith as a coach,” said Jack Daniels. “Flagstaff’s loss is definitely Georgetown’s gain, I believe Mike can be one of the most outstanding college coaches this country has seen.” That’s an endorsement from the greatest running coach ever!
By Erin Strout
Wise words and fascinating stories from an Olympian and her coach. Long runs on a few of the most-scenic trails in the country. Expert nutrition advice for athletes. Delicious dinners. New friends…and lots of fun. And who could forget the Grand Canyon?! The first of two Run SMART retreats in Flagstaff, Ariz., included all of that and more.
Part vacation, part running camp, the Run SMART Retreat experience left attendees rejuvenated and armed with the latest-and-greatest ingredients for a successful training season ahead (including endless amounts of GU products and Saucony gear).
Mike Smith is Director of Running Vacations at The Run SMART Project. Below he sets the stage for our running retreats this summer in Flagstaff, AZ, (July 15th-20th, July 22nd-27th). Registration is now open. Hope you can join us in July!
Our summer retreats are absolutely amazing weeks: 20 runners from all across the country in one of the best locations to run on earth, educational and motivational speakers, world class coaches and Olympic athletes, excellent all inclusive dining, Sedona, Grand Canyon, endless soft trails, and great “summer in the mountains” weather.
NYRR hosted a good debate about whether the Boston Marathon course should be legal for world-record purposes. As it stands the course is not legal because it’s point-to-point and its net elevation loss exceeds the IAAF’s limits. We asked some of our coaches to weigh in and it looks like they all agree with the current rule. Jack thinks without last year’s extreme tailwind, times would have been up to 5 minutes slower.
Jack Daniels: Some years ago I calculated the benefit of the overall downhills of Boston and it was published in Runners World. I went as far as to calculate the time loss during various uphill segments and the gain of various downhill segments. I have a copy of that publication somewhere and will try to find it. Obviously when you see a picture of someone with long hair running Boston and their hair is being blown out in front of their face, they have a pretty good tailwind. I actually have data on the benefits of tailwinds of different velocities and headwinds of various velocities and no question headwinds hurt more than tailwinds help. Something I have always felt might be a good question to ask is what time do you think they would have run last year on Boston if the course had been run in the reverse direction — any guesses here? I would certainly think more than 5 minutes slower.
Get psyched: Do you know how much fun this is going to be?
Do it right: The challenge is before you: preparing yourself for either TransRockies 3 day or 6 day stage race through the Colorado Rockies this August. The absolute best thing you can do is start thinking about your preparation now, an unrushed training plan is the safest way to progress forward and stay injury free while allowing your body to adapt to your training.
Don’t expect perfection: No matter how good a training plan looks on paper, executing it will not be perfect. There will be tough days, unplanned for interruptions, or times when life gets busy at just the wrong time. This is every TransRockies participant’s reality. Look at a training plan as a best case scenario and know even before your first step that all you can control is your best effort, do not waste a moment of worry on wondering if everything will go as planned: it won’t.
Open your mind: TransRockies is an unconventional race, so the training for it is unconventional too. We’re going to bend some rules and break some laws. Our training is designed specifically for this event: the course, the mileage, the terrain. There will be times when you have to trust the training.
Enjoy the journey: The training to get to TransRockies can be just as fun as TransRockies (and if you haven’t yet been, TransRockies is FUN). Before your first step look what you’ve already done: you’ve signed up. You’ve committed to exploring your limits. You chose to listen to the voice that said “I think I can do this” instead of the one that said “you’re nuts for trying this.” Now you have a spring and summer ahead of you of exploring new trails, watching your body progress, seeing the goal get closer, realizing it all is possible. You’re going to pull into Buena Vista with a smile on your face knowing that you prepared for what’s ahead, and then TransRockies becomes a week of celebrating all your hard work.
Get your TransRockies Training Plan today and learn some of two-time champ Mike Smith’s tricks of the trade! Sign up by March 10th to start your 22-week schedule on time or by April 6th for an 18-week schedule.
Run SMART client John Robinson of Savannah, GA set a new PR at the inaugural Rock N Roll Savannah Half Marathon on November 5th, running 1:28:49 good for 79th place out of over 14,000 racers. Robinson came to The Run SMART Project in spring of 2009 with a 1:44 half marathon PR. Last weekend was his 10th PR performance in that time, having set personal bests in every race distance from 5k to the marathon.
“I knew breaking 1:30 was the next goal with the half but I couldn’t tell if it would be this race or his next attempt in January. He nailed it and we both couldn’t be happier,” said coach Mike Smith.
Run SMART coaches have put together a list of tips to help you recover from your marathon. We recommend the following immediately after the race:
- Electrolytes. This is a very individual scenario. A short answer would be that most runners don’t need to replace electrolytes right after finishing if they are planning on eating balanced meals and snacks following the race. Most foods, especially packaged products and meals served in restaurants contain enough sodium to equalize any potential electrolyte imbalance. However, if you have an extreme craving for salt then you need drink or eat something that contains sodium. This could be your body’s warning that your electrolytes are out of balance.