The PR ticker keeps ticking away for 51-year old Everett Hill. Since joining Run SMART Everett has now set 11 new personal bests! This past weekend at the Silver Comet 10k in Altlanta, GA he dropped another 1:24 off of his PR. Everett finished 21st overall in the 50-55 age group in 49:10 (7:56 per mile, full results). This marks the first time he’s ever averaged sub-8 minute miles for 10K!
By Blake Boldon
Not too long ago I was scouring the internet looking for some old race results and I stumbled upon a 5k road race from the summer of 1996. That summer the Olympics were hosted in Atlanta and there were some incredible races run on American soil in the months of June, July and August. Mine was not one of them.
I was entering my junior year of high school in my small hometown of Osceola, Iowa and training like never before. Having qualified for the state cross country meet the previous fall, I was logging summer miles with dreams of improving on my 56th place finish in the Class 2A state championship. Here is the result I found:
The date is set! July 24th-30th in Flagstaff, AZ. Saucony is in. Olympian Magdalena Lewy Boulet is in. Jack Daniels is in. What about you?
Our running retreat gives runners of all levels the chance to run on the scenic running trails of Northern Arizona, receive instruction from some of the top coaches in the country and learn more about the various ingredients to running success. It’s a six-day “running vacation” essentially that seeks to develop the complete runner, focusing on nutrition, injury prevention, combined with sightseeing, some hiking in the Grand Canyon and a little restorative yoga to please both mind and body.
Run SMART client Tom Klimek set a new personal best for 10k at the Shiver by the River Winter Series in Reading. He finished 12th place overall in 39:05 (6:17 per mile)!
Tom has now set PRs for 5k, which he did during an 8k race last year, 10k and the marathon. We’re very proud to announce that the pace he averaged in this 10k was actually faster than the pace he was averaging for 5k when he first signed up for private coaching.
Tom works with Run SMART coach Vince Sherry.
Run SMART client Jeff Weatherhead finished 7th overall in the M60 800 meter at the USA Masters Indoor Championships in Albuquerque, NM. Weatherhead ended his brief indoor season on a positive note by dropping three seconds off his best 800 this year with a time of 2:42.07 (full results). That makes him the 11th fastest in the country for his age group.
After slipping out of his training for two quick races this winter, Jeff will be back to building strength for his big outdoor track push this summer.
My Morning Jacket covering “All Night Long” by Lionel Richie. Why not? “My friends, the time has come, to raise the roof and have some fun. Throw away the work to be done. Let the music play on…” Sing it, Lionel!
Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet.
Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and Threshold runs would be about 8-10 seconds PER MILE (about 2-3 sec per 400) SLOWER than the sea-level paces. No adjustment needed in Rep paces as the duration of rep runs are short enough to not need to adjust, but you may need a little longer recoveries between bouts of work in a Rep session. No adjustment needed in the recoveries in Interval or Threshold work bouts because you are adjusting the training paces.
Run SMART client Leo O’Connor participated in the 2011 January Freeze 10k Series in Otsiningo Park, Binghamton, NY. The series consisted of four races or “Freezes” in which Leo ran as threshold runs to help him prepare for big goals this Spring.