“I Love Both The Training And Working With Leah”

Melissa Perlman was top overall female at the Fort Lauderdale A1A Half Marathon in a new personal best of 1:24:50. [Full Results]

Leah Rosenfeld was pumped about her athlete’s performance, “This is a 3-minute and 53-second personal best AND she PR’d in her 10k en route!! This is all a part of her build-up to Boston this spring and she’s exactly where she should be. Another cool part of her race today is that she was 9-seconds faster than the time we predicted :)… looks like she wanted to prove me wrong!”

“Training Has Been Great!”

Ana Aguilera set a new PR (2:15:52) at the Rock ‘n’ Roll New Orleans Half Marathon. She dropped another 2-minutes after setting a personal best this fall. [Full Results]

“She’s Heading To Hopkinton!!!”

Lillian Park set a new marathon PR this past weekend in Phoenix. Her official result of 3:33:01 was 7-minutes faster than her previous best and much needed to ensure her spot in Boston. Her coach Leah Rosenfeld is excited…

The great part about this is that she was 4-minutes faster than the Boston qualifying standard back at CIM in 2017 when she ran 3:40:36. But then they changed the standard so she had to be under 3:40…so she crushed that by 7- minutes this morning! She’s heading to Hopkinton!!! Woohoo!

“The Check In Every Mile Is MAGICAL”

Dev Baid of the NY Flyers running club set a huge PR in Phoenix this past weekend. His official time was 3:36:29, a 16-minute improvement from his previous best performance. [Full Results]

After the race Dev thanked his club and gave credit to his coach and plan, “Thanks everyone for your support and positive encouragement. I think it is the VDOT app and Coach Brian that deserves all the kudos as his training program is magical.”

Kristin’s First Sub-3-Hour Marathon

Kristin Garcia of Fort Worth, TX set a new PR at the Cal International Marathon with almost perfectly even pacing throughout. This was her second PR to close out this training plan.

Thank you so much for the great training plan. I ended up running 2:55:19 at CIM and 1:24:37 at the DRC half which are both PRs. I felt very strong in both races and am so excited to run my first sub-3-hour marathon. I loved the training and felt like the long marathon pace runs benefited me greatly and definitely built up my confidence on race day. Thanks for your help in achieving my goals!

Kristin’s full results/splits can be found here.

“I’ve Stayed Injury-Free For The Last 15-Weeks”

Brooke Watson of Olathe, KS is a happy customer…

I decided to use the personal coaching services for my fall 2018 season. I was assigned Coach Gary Berard. Right out of the gate, I noticed changes to my usual training: 1) my speed work mileage was increased, but encompassed a broader range of paces; 2) my rest days were also increased.

I found the app easy to use and Gary was great about responding to email. Sometimes we had to make adjustments for schedule changes or weather, and he was very agreeable. Which is great for a working, single mother!

And the outcome of all the training was fantastic!!! I’ve stayed injury-free for the last 15-weeks of training and had a lot of success!

My greatest achievement was to PR by over a minute in my 10k on a very challenging course and by over THREE minutes in my half marathon. I also ran my fastest pace in a 5k (6:17) on a challenging and long course.

I enjoyed the quality professional instruction you get for a great price with this program!

“It’s Official. I’m Hooked On Marathons”

Kerry McEnerney ran the NYC course like a pro in her first marathon. [Official result]

THANK YOU for coaching me to my first marathon finish! When I first saw that the training plan projected my time for my first ever NYC Marathon to be 3:34, I thought y’all were crazy. But it happened, and then some!! I was out in 1:46:16 and back in 1:46:55 for a 3:33:11 finish. I’ve never felt more in control during a race, and even through the challenges (like falling at mile 12 or feeling new quad pain from mile 15 onward), I knew I was strong and I never counted myself out. It was so freeing to trust in the training and feel confident that the hard work would show on race day. This high school 400m hurdler never thought she could be a disciplined, motivated marathoner. Can’t wait to train for next year’s Chicago Marathon with you! It’s official. I’m hooked on marathons. Uh oh.

Training for a marathon? Customize your plan here.

Stride Rate

By Dr. Jack Daniels

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.