Training Quality Versus Quantity

By Dr. Jack Daniels

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.”

Blowing Kisses Up 5th Ave

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]

“It Was The Greatest Race Of My Life”

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.

Rusty’s official results/splits here.

Insider’s Guide To The NYC Marathon

By Stephen England

[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.]

Training 🏃🏼‍♀️🏃🏻:

“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!

Lifetime Milestone Achieved

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.

“I Felt Physically Stronger Than Ever”

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.

The Ingredients of Success

By Dr. Jack Daniels

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:

“Long Time Since I Have Been Able To Surprise Myself Like This”

Scott Alford set a goal to qualify for the 2020 Boston Marathon. The 43-year-old from Chicago signed up for private coaching back in January and got matched with Run SMART Project coach Gary Berard. He needed 3:25 to BQ but was looking for more like 3:22 for insurance.

John Bott’s Breakthrough In Berlin

John Bott had a breakthrough performance in Berlin last month. The 30-year-old Australian native managed to run even splits throughout with a 1:22:21 first half, finishing the second half in 1:23:05. [Full Results]