When I am teaching a new group of runners the first thing I have them do is count their stride frequencies while running around the track. I can’t remember ever having one of these beginners who turned over as fast as 180 steps per minute. However, when my wife and I sacrificed some enjoyable race-watching moments at the 1984 Olympics to time and count stride rates among male and female runners in their important Olympic events, we found only one of about 47 athletes whom we observed, who took less than 180 steps per minute. Some of these “subjects” we were able to study on several days because they were involved in preliminary and final rounds in their event, so the observations involved more than just 47 incidents.
Rowan Jones has now dropped over 1-hour off his marathon PR in the past 6-years. His progression continued at the Indianapolis Marathon with a 2:45:18 (3:50 PR). [Full Results]
In her 154th NYRR race at the New York City Marathon, Denise Iannizzotto ran her best race yet. At age 56, this New York Flyer still shows no signs of slowing down. Denise managed to set a course PR (3:17:17) in her 14th finish in New York. She ran over 5-minutes faster than her performance last year when she took home 1st place in the F55 division. To top that she set a lifetime half marathon PR during the first half of the race (1:36:40). [Official Result]
There is often a discussion relative to the benefits of different types of training, and usually the “types of training” compared are slower/longer training sessions (Quantity) versus shorter/faster training sessions (Quality). However, both slower/longer workouts and shorter/faster workouts can be considered “Quality” relative to the benefits they produce in a runner’s body. Therefore, “Quantity” can also be considered as “Quality.”
If you’re doing that at the end of the New York City Marathon you’re either walking or you’re having a PR day. Steve Orellana did just that this past weekend. The image speaks for itself. Steve was out in 1:22:14 and came home in 1:20:36 to set a new PR. His official result was 2:42:50 placing him 241st out of 52,697. [Full Results]
Longtime Run SMART Project customer Rusty Smith had another great outcome. This time he took advantage of great weather in NYC.
I used your plan (with my coach John Carstens) to train for a 3:20 NYC Marathon time but I ended up running a 3:09!! That’s a PR for me by 2 minutes! I thought my PR days were over! I can’t tell you how shocked and elated I am with the results. It was the greatest race of my life. Honestly, it felt like flying throughout most of the race. My plan was to run by feel and put some time in the bank, and then slow down when I felt fatigued. But I didn’t feel that way until mile 21-22… and then I was too close to a PR to give up! It was simply a magical race.
Thank you, Thank you, Thank you for the work you’re doing and the excellent training plans you provide.
[Editor’s Note: We’re lucky to work with NYC running ambassador, NYRR pacer and coach Stephen England. Stephen has run/paced the NYC Marathon 5 times and coached dozens of runners in preparation for this race. Here are his final tips to our local Marathon Training Program with the NY Flyers.]
“The hay is in the barn 🐴!”- Coach B. Rosetti. Spend as little time on your feet as possible the next few days and rest those legs. Spend the next two days doing mental training. What’s your goal? How do you want to feel at mile 5, 10, 15, 20, 25? Visualize the last 0.2 in your head. Believe in yourself. You are ready!
Kathleen McGeer reached her goal in her first half marathon. At the Hershey Half she finished in 2:08:29. [Full Results]
Thank you Run S.M.A.R.T for helping me achieve a milestone marker in my life. I never thought I was a “runner” who could make it 13.1 miles, yet on Sunday I did just that. Not only that, but i met my goal of finishing with a time better than 10 min miles. It wasn’t the best run but it was perfect just the same.
Lis Sar set a 7-minute PB at the Auckland Marathon. Her official time was 4:21:55. [Full Results]
I’m so proud of myself. The first 16km of the course was hillier than expected, the last 10km was windy and warm, Hahaha. Now it all made sense to me in the training – race pace , threshold pace etc.
I’ve learned a lot from this race but I didn’t feel exhausted at all after 30km. Legs were heavy but my breathing was perfectly okay. I felt physically stronger than ever but my mindset is going slower than my legs – the fear of hitting the wall. I should’ve pushed a bit harder but will do in my next race, therefore I wanna do more marathons to prepare my mindset for it.
Having lived in 16 states and several foreign countries along with my years of competing in three World Championships, two Olympics, and visiting 30 foreign countries, I had a good opportunity to see how specific ingredients become associated with success. A lot of my opinions are based upon over 50-years of coaching Olympians, collegians and individuals of all ages and various walks of life, including a man I coached for 5-years while he served time in a state prison.
Below are my five Ingredients of Success using athletic performances as examples: