Lisa Mire ran a personal best at Flying Pig for the second year in a row! Lisa’s new marathon PR stands at 3:16. She ran almost dead even 7:25 mile splits through 22 miles. The best part is she finished feeling good and has recovered well. Lisa’s consistently throughout the winter paid off, not only in her performance, but in her recovery as well.
This past Saturday Alex Gardner lined up for yet another 5k. Her goal for the year has been to run 22 minutes and she has come very close a few times. This would be one of her final chances of the year since marathon training is due to begin in June. Alex knew it was a long shot, as the course was far from flat, but she took a chance by going out fast the first mile and giving everything she had to hang on. She ended up running 22 minutes on the dot! You can read all about Alex’s experience here: http://www.run350.blogspot.com/. When Alex started with The Run S.M.A.R.T Project back in September of ’07 her goal was to break 25 minutes.
Alex was also interviewed for an article in the June issue of Runner’s World. Check out “Get on Track” found on page 65.
Run S.M.A.R.T Project Coach
With the warmer weather upon us (a major understatement for some parts of the country), spring racing is in full swing. Here’s an update on the results we’ve had recently….
Lisa Mire – On March 7 Lisa ran a very impressive race at the Corporate Cup Half marathon, in the midst of her training for the Flying Pig marathon (which takes place this Sunday). Lisa’s time was just under 1:36, on what was to be a marathon paced effort. She recovered quickly and resumed for her marathon. Keep an eye out for her result from Flying Pig early next week.
Bill Risch – On April 10th Bill ran a very smart race at the Cherry Blossom 10 Miler. Bill averaged 7:24 pace, finishing with a time 1:13:51. Not bad considering his original goal was closer to 8 minute pace. Something worth mentioning about Bill’s race is that his finial mile only varied by 3 seconds from his first.
Everett Hill – On April 11th Everett better his 7k PR by 30 seconds. In my opinion Everett’s 7k PR from April of ’08 was his strongest up until this point. To have bettered that race by 30 seconds was impressive, to say the least.
Phil Manning – On April 25th Phil Manning dropped his 10 mile PR from a year ago (from 1:15:30) by almost 2 minutes (to 1:13:31). Phil is currently training for the Cleavland Half marathon, on May 17th.
Alex Gardner – Alex decided very early in the year that it was time to focus on the 5k, rather than the marathon this spring. She set a very respectable goal of lower her PR by over a minute and thirty seconds. Alex has run a handful of 5k races this spring and every one of them has beat her previous PR from a year ago. Her best time to date stands as 22:17 (over 1:20 better that her PR from a year ago). Alex has a couple more chances to achieve her 5k goal before it’s time to shift to marathon training.
Stay tuned for more results over the next few weeks. There are several races to come.
We all have different reasons for running, but I’ve heard very few as inspiring as Everett’s. When I began coaching Everett in October of ’07 I had no idea he had been on life support less than 4 years prior. He didn’t mention anything but “occasional back pain”, under the medical related section of the Run SMART Project profile form. So, I was a little surprised when Everett finally told me his reason for running, after the PF Chang’s Rock & Roll Marathon. Everett managed to drop his marathon PR by 24 minutes in that race. I still consider the biggest mistake I’ve made as a coach to be that I didn’t drive the 120 miles to Phoenix to see Everett run it. We spoke a few days after the race to talk about recovery, training and goals. Towards the end of the conversation Everett told me why he runs. I didn’t know his story prior to that day.
Around a year ago Phil Manning lined up for the St. Malachi 5 Miler with only a vague idea of what he was capable of. It was after all only his third footrace (Phil is a former cyclist). He finished a very respectable 36:43. When Phil lined up for the same race again on March 14th he had a much better idea of what he could run and planned for a PR. Phil not only set a new PR, but shattered his time from last year by running 34:15. This was 30 seconds per mile faster than last years race! This is a testament of what one year of consistent training and a little experience can do for your running.
Run S.M.A.R.T Project Coach
This past weekend Run SMART client Alex Gardner dropped her 5k PR another 21 seconds! Her time of 22:17 was good enough to win her age group by over 2 minutes. In her quest to break 22 minutes Alex has bettered her 5k time by over a minute since last year. For details on the race and Alex’s training, check out her blog at http://www.run350.blogspot.com/.
Run S.M.A.R.T Project Coach
Anyone who’s ever set out to PR in 5k knows how difficult it can be to shave a few seconds off. How about a minute or more? Run SMART client, Alex Gardner, did just that at the Groundhog 5k, yesterday. In Alex’s quest to transform herself form marathoner to 5k runner for a season, she has started out with a very respectable time of 22:37 for the distance (crushing her old PR of 23:38). It will be fun to see what Alex can run when spring rolls around.
When Bill Risch signed on with Run SMART Project last June, his goal was to break 3:30 in the marathon in 2009. The first step toward that goal was to have a solid race at the Houston Half Marathon. Coming off a stress fracture in June meant that Bill’s road to a January half marathon was going to be a long one. Bill leaned a lot about patients in his first few months with Run SMART Project. And it just paid off with a 1:38:48 half marathon! I would say that Bill’s well on his way to that sub 3:30 mark.
Congrats to Bill Hoffman and Collin Martin for two solid performances today in the NYC Marathon. Hoffman finished 251st in 2:46:24 and Martin came in 572nd clocking 2:55:17. Both runners deserve credit for staying healthy throughout the year and running steadily throughout. I’ll be posting pictures of these handsome devils soon, so please check back soon.
For the second year in a row the Chicago Marathon saw some unseasonably warm weather. And, for the second year in a row Run SMART Project athletes set personal bests. Alex Gardner and Everett Hill set out for big results, and though the conditions didn’t allow for the kind of times they were hoping for, both set new PRs.
I spent the morning of the Chicago Marathon at home in Flagstaff, furiously hitting the “refresh” button on the race tracker. I took down every 5k split and calculated the mile pace. Both Alex and Everett were on their planned pace through 30k… As the 35k splits appeared I knew something was off. The pace had slowed, but I knew there was still a chance that both could pick it up. What I didn’t realize was that around this time the temperature had reached 84 degrees!
Alex crossed the finish with a new PR of 3:54:15. And Everett crossed with a new PR of 4:08:23. They may not have accomplished their goals on this blistering day, but as we all know PRs don’t come easy. Congrats to both on a fantastic effort.