Our favorite quote from Jack, “Riding was my best event in the pentathlon. Running was my worst and that’s why I became a running coach cause I wanted to learn more about it.” What an incredible career and an unbelievable gift to the running community considering he spent his whole life researching how to train properly. The best part is that he still hasn’t stopped coaching and doing research!
Canadian Running sat down with our very own Dr. Jack Daniels during the last VDOT Coaching Clinic in Toronto, Ontario. They discussed the recent doping scandals in our sport, his favorite shoe, the best performance he’s witnessed and more. Enjoy!
EachCoach is a community of runners in Canada sharing their running progress. Recently, our very own Dr. Jack Daniels took questions from their members.
Last week we wrote about the amazing progress Brandon Harvey made in the 1600m working with Run SMART coach Malindi Elmore. This week we interviewed him about that progress and his upcoming transition to college.
RS: First off congrats on an amazing season. Malindi is an amazing coach but we’re still amazed at the transformation you made this year into an elite miler. 4:33 down to 4:13 is great progress in four years, but in one year?!?! We want to know more and share with our audience.
RS: When did you start running and why?
Brandon: I started running cross country as a 7th grader in middle school when I was 13, but didn’t start track until my sophomore year because I played soccer. I started running because two of my older brothers ran cross country and unlike other sports, running gives you a very tangible way to compare athletes. If your PR is better than theirs then you are better than them, no questions asked. I liked that and wanted to be tangibly better than them.
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?
We asked Run SMART coach Malindi Elmore a few questions about warming up properly and how to approach a 5k or 10k race. Learn how an Olympian does it and what she recommends for runners of all levels.
What’s does your typical warm-up routine consist of for an easy run, quality session and race and why?
My warm-up routine certainly varies according to my workout objective. Something of high intensity – a race or quality workout – takes me between 45-60 minutes to warm up for! I usually start with 15-20 minutes of easy running and then do 3-6 minutes or so of “steady state” running so I actually start to “prime the pump” before the hard work begins. I will either do a short fartlek (2 x 3 minutes) or short tempo run (5 minutes) where I gradually build my pace to about marathon pace. This helps to warm things up and get my body more ready for the hard work ahead – a sort of bridge between the easy jogging and fast running. Next, I will do a series of drills and dynamic movement drills which help with form, recruitment, stretching, etc. Finally, I will do some “strides” which progress from longer and slower to faster and shorter the closer I am to the beginning of my race or workout.