The Amazing Benefits Of Running Easy

Most runners run too fast and it’s because they don’t understand how their body works. If you’re not doing speedwork, keep the pace conversational and your heart will thank you later.

Joyce Welch Drops 52 Seconds Off 5k Time


Jack Daniels Training Plan customer, Joyce Welch of Lexington, SC, dropped 52 seconds off her 5k time in just six weeks. She placed 2nd in the Masters division.

Joyce is a few weeks away from her goal race, the Jailbreak 5k, and only 3 seconds off reaching her goal time! Good luck, Joyce!

Why Work Harder Than You Need To?

Two-time Jack Daniels Training Plan customer Scott Paulsen ran 1:30:24 at the Prairie Fire Half Marathon. The 51-year-old got within 5-minutes of his PR set seven years ago and won the 50-54 age group. [Full results]

After the race Paulsen commented about focusing more on quality and less on volume, “I’m a believer in the formula. Why work harder than you need to?”

Yes Sir. Big Sur!

If you’re setting a PR at Big Sur you know things are clicking. The course is very challenging because of its rolling hills and wind along the ocean. It’s possibly the most scenic course in the country, but it’s definitely not a place you go to set a new PR.

We’re excited to report that Jack Daniels Training Plan customer, Andres Moreno of Abilene, TX, beat his previous personal best by over 5 minutes. He finished in 3:23:36. [Full results]

Stuff We Dig: Extra Virgin Coconut Oil


We love Extra Virgin Coconut Oil as a general dietary health supplement, in moderation of course! From our friends at Hammer Nutrition:

Health benefits from 1-3 tablespoons per day of extra-virgin-unadulterated Coconut Oil are remarkable. This is due are to a high content of medium-chain saturated fatty acids such as capric acid, caprylic acid, and lauric acid.

Use Only: Unrefined, Organic Extra Virgin Coconut Oil

Some of the benefits of coconut oil are starting to hit the mainstream and include:

  • Supports your immune systems
  • Supports your metabolism
  • Supports proper function of your thyroid gland
  • Provides an immediate energy source
  • Strong antibacterial and antifungal properties
  • Anti-inflammatory properties


278 Miles Logged

We just finished our sixth week of Run SMART Kids practices at NEST+m, a public school on the Lower East Side of Manhattan. We’re proud to report that our 4th grade group, made up of boys and girls, has logged 278 miles so far! We also had our second 1-mile time trial to track their fitness improvements. On average, the kids improved their time by 34.57 seconds in just five weeks!

What was most striking was the effort put forth by every student. These are 4th graders and they were out there focused to beat their previous personal best. It was amazing to watch. Our fastest student ran 6:45 which is the fastest we’ve ever seen for a 4th grader since we launched the program three years ago. What was more impressive was his effort and determination and how he pushed through the toughest part of the run.

We see it every week – kids love to run! We just have to give them more opportunities and create a fun environment for them to do so.

Chris McKay PRs At Brooks Challenge Fun Run

Run SMART client Chris McKay ran 35:55 at the Brooks Challenge 10k in Perth, Australia. [Full results] His previous best was 36:21. Chris has now set PRs for a half marathon and 10k since signing up for coaching. Congrats, mate!

Chris works with Run SMART coach Heidi Peoples.

“Actually, I Felt Too Good”

Jack Daniels Training Plan customer, Brian Beerman of Pittsburgh, PA, after completing his 33rd marathon in the last 15 years:

“I felt great and am really happy with how the race went. Actually, I felt too good. I felt like I had 30 miles left in me when I finished and I feel fine and not as sore as I usually am.”

Unlike many, when you take a scientific approach towards training you don’t have to trash your body while preparing for and running a marathon.

Catching Up With Alvina Begay


We checked in with Alvina Begay, our newest addition to the Run SMART staff, for some insights into her training as an elite athlete. You can follow her @AYBegay

Run SMART:  Hey, so what are you currently training for?

Alvina:  I plan on running the 25K Championships this weekend. After that a marathon but I’m not sure which one I’ll run yet.

Run SMART:  How’s training going this year?