Catching Up With Alvina Begay

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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?

Alvina Begay Joins Run SMART Coaching Staff

We’re extremely excited to announce that world-class Nike athlete, Alvina Begay, is our latest addition to the Run SMART staff. She is now accepting private clients.

“I am very excited to work with The Run SMART Project. I have become friends with Dr. Jack Daniels and most of the Run SMART coaches. I have seen them exude their passion for running by helping other runners succeed and reach their goals. Being a Run SMART coach will give me the opportunity to do the same and share my knowledge of running and nutrition with runners who are motivated to reach their potential.”

Alicia Shay Wins Transrockies Run3

Big congrats to Run SMART coach Alicia Shay after winning the Transrockies Run3 trail stage event. This was Alicia’s first stage event ever. Read the whole report on Transrockies-Run.com.

Shay was all but unstoppable over the 3 days and managed yet another dominating win, by over 16 minutes, at 3:15:58. She would finish the 3 days and 58.4 miles in a combined time of 8 hours and 26 seconds, almost 47 minutes ahead of 2nd place finisher Gina Lucrezi.

Full results.

Malindi Elmore Wins 1500M At Canadian Olympic Trials

Photograph by: Todd Korol, Reuters

Congratulations to Run SMART coach Malindi Elmore for winning the Canadian Olympic Trials in the 1500m! Malindi won the race in 4:13.58. [Full results] This was her second Olympic Trials title (2004 and 2012).

Unfortunately, Malindi will not compete in her second Olympic Games because she only reached the Olympic B standard this summer. She needed one A and one B standard along with finishing in the top three at the Trials.

Congrats on a great season, Malindi! We’re biased but we think the winner of the Olympic Trials should represent their country at the Olympics. Canada will not be bringing their “A” Team to London.

Malindi Elmore Reaches Olympic B Standard

Run SMART coach Malindi Elmore (#265) is on a mission right now. She just sent us a note after accepting a new client that she’s in Europe for two weeks trying to pin down the A standard. We’re super excited and want to wish her the best of luck heading into the Canadian Olympic Trials in July.

Kelowna’s Malindi Elmore ran the world’s seventh-fastest 1,500-metre race of the season on Wednesday in South Korea, and posted a required Olympic B standard in the process.

Continuing to travel the world in search of the A and B Olympic standard, Elmore achieved one of her necessary goals to make the 2012 Canadian Olympic team by posting a time of 4:07.90 at a IAAF World Challenge meet race in Daegu. The B standard is 4:08.90.

Heidi Peoples Wins St. Luke’s Half Marathon

Run SMART coach Heidi Peoples won the St. Luke’s Half Marathon in Allentown, PA! Heidi finished almost 3 minutes ahead of the next female runner and was 15th overall out of a record 3,217 runners. Her official time was in 1:17:47. [Results] Not bad considering she gave birth about 6-months ago!!!

Lehigh Valley Running Scene was reporting from the race…

Peoples, coming off the birth of a daughter sixth months ago, had a 30-second lead over Jobes after three miles and kept building it throughout the race.

Heidi Peoples Shares Her Favorite Marathon Workout

Last week we asked Run SMART coach Rod Koborsi what his favorite workout was. This week Heidi Peoples shares her favorite. Both coaches keep it simple and seem to favor something of a steady state run because it helps boost their confidence before a race.

Heidi: During the winter (coldness and darkness) it was difficult if not impossible to get on a track in the early morning when I run. Therefore, my favorite workout involved a reliable partner – my treadmill!  The goal of the workout is to run 10 miles slightly under my marathon race pace. To prepare for it I make sure I am well hydrated the night before and try to get a decent amount of sleep. Then, I head to the basement and create a relaxed setting – dim lights, turn the TV to my favorite station (VH1 actually has videos on in the AM!) and start out running relaxed, gradually increasing the pace until I reach 10 miles.

Warming Up With Malindi Elmore

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.