Steve Orellana PRs In 1:16:30 At Queens Half

Steve Orellana of New York, NY recently shared his progress after following another custom training plan. He set a new PR and finished 3rd place overall at the Queens Half in NYC.

Thanks again for another wonderful training program. I followed the workout schedule as described and was very pleased with my half marathon result at the NYCRUNS Queens Half (Time 1:16:30, VDOT 61.5). [Full Results]

 

John McCreesh Sets Two PRs At Mesa-Phx Marathon

John McCreesh of Drexel Hill, PA had a huge breakthrough at the Mesa-PHX Marathon. His official time of 3:27:57 was a PR by 8-minutes and 27-seconds. Thanks to the elevation drop in the first half John also managed to set a new half marathon PR with a 1:39:25 split (almost 2-minutes faster than his previous best).

Lorraine Doucet Wins Age Group At Winterman Half

Lorraine Doucet of Orleans, Ontario is currently following a training plan for Boston. This past weekend she tested her fitness at the Winterman Half Marathon.

First of all I’d like to say that I am very pleased with my training program results so far. I just ran a half marathon as part of my Boston Marathon training program and set a new PB by 3-minutes. I finished strong and probably was able to continue running.

Stephen Havas Hits New Half PB In 1:16:53

Stephen Havas of Vancouver, BC is making big progress while in the middle of his 24-week plan tailored towards the Vancouver Marathon. We love the new PB but the even pacing is great too 😉

Hi coaches, I had a big PB at the First Half Half Marathon on Feb 11. I improved by 3 min from last spring! My official time was 1:16:53, 15th OA and 2nd in my age category. My goal pace was set for 1:17 and I was able to comfortably maintain that the whole race, slight negative time with good kick the last few k. Probably could have finished about 30s faster I figure if I paced slightly faster earlier on but was in unknown territory so didn’t want to risk blowing up. Training plan is working great, amazing results so far!

[Full Results]

Fran Breslauer Top Ranked NYRR Athlete In 2017

Run SMART client Fran Breslauer of the NY Flyers was honored this past weekend at the 39th Annual NYRR Club Night. Fran was the #1 ranked female in her age group based on the NYRR 2017 racing calendar. Here are the nominees and winners from the 75-79 age group.

Overall, Fran ran 15 NYRR races in 2017 and won her age group in every race. Her fastest average pace was at the Percy Sutton Harlem 5k where she split 8:56 per mile.

Román Piñango Sets 6-Minute PR In Miami

Román Piñango of Bogota, Colombia improved his half marathon best by over 6-minutes at the Miami Half Marathon. His official time was 1:38:16 (7:31 per mile). [Full Results]

“I enjoyed the entire training because it was really balanced, I had one or two days between Quality workouts.” – Román

Official race day temp was a balmy 76F which convert’s Román’s time down to a 1:35:41 on a cooler day, according to our VDOT Calculator. Great effort!

Stride Rate: A Step In The Right Direction

[Editor’s NoteMany runners and coaches have heard that 180 steps per minute is a proper cadence and that comes from Dr. Daniels’ observing/counting the steps of elite runners in the 1984 Olympics. Some get fixated on hitting a rate of 180 but there are so many variables in terms of speed, goals, and the running background of the individual. The main point gets lost and that’s reducing landing shock to help prevent injuries and avoid overstriding. If you read Jack’s book, Daniels’ Running Formula, the section title in Chapter 5 illustrates this point, “Stride Rate:  A Step In The Right Direction”]

Try Back-To-Back Quality Days When Training In-Season

By Dr. Jack Daniels

Many coaches ask how to organize Quality training during weeks they are racing. Sometimes you just have to try different things to determine what’s best for your runners. First, I like to always have two Easy days before a race. If it’s a really important race then your last Quality workout should be 3-4 days before. Also, when organizing training always consider that peak muscle soreness comes 48-hours after being stressed rather than just 24-hours after stress.

Andy McGhee Sets New PB At Stubbington 10k

Congrats to Andy McGhee of Southampton, Hampshire on his new 10k PB. At the Stubbington 10k Andy ran even splits to finish in 37:54. [Results] Recently, he’s incorporated a lot of cycling into his training regimen so we’ve revamped his training a bit to factor in all the great work he’s getting on the bike. This is a great sign the new plan is working as he ramps up for the London Marathon in April.