Ask a Coach: Training for Comrades Marathon

Question from Chris Becker: Next year I want to run the Comrades Marathon. How can I alter my training to fit in with the Comrades Marathon but still obtain speed and endurance?

Run SMART Coach, Vince Sherry: You have a couple options depending on your goals for the Comrades Marathon…  If your goal is simply to finish the race feeling strong, I would recommend that you continue to train similarly to the way you are now, with one exception… put more emphasis on the long runs, making them further and more frequent.  A major component of running well in a race of this length is the body’s ability to convert fat to fuel efficiently.  This takes practice and is best accomplished by building a strong aerobic base (lots of steady mileage).

Matt Rosetti Finishes Third At Miami Man Triathlon

This past weekend Run SMART advisory board member, Matthew Rosetti, finished 3rd overall in the international division at the Miami Man Triathlon. The international division consisted of a .6 mile swim, 22 mile ride and a 6.6 mile run. Competing in just his third triathlon ever, Rosetti finished the last leg in 40:01, the fastest running split in the race by almost 3 minutes. You can check out the full results here.

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Give Barefoot Running A Try

Run SMART coach Vince Sherry contributes a column titled, “High Country Running,” to the Outdoors section of the Arizona Daily Sun. His latest piece is on barefoot running. Check out Vince’s take on the latest running fad. Below is his opener from the article…

Melissa Ralph Sets PR At NYC Marathon

Melissa Ralph set a PR last weekend by breaking 4 hours at the New York City Marathon.  Her official time was 3:54:59. It’s also important to note that Melissa ran a 10k PR for the first 10k of the race, which included a 12 minute mile to start, thanks to a bad position in the corral.  She has huge PR’s ahead of her! Congrats to Melissa and her coach Blake Boldon.

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Mike Smith Wins Windstopper Trailrun Worldmasters

Run SMART coach Mike Smith won the 2009 Windstopper Trailrun Worldmasters in Dortmund, Germany this weekend! The race consisted of three challenging stages in the mountains over three days for a total of 54 kilometers. Mike’s win on the second day was good enough for the overall victory by just under a minute. You can check out the full race results on the website here.

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Marathon Nutrition Part IV – Day After

Part IV of Alicia Shay’s Marathon Nutrition Series covers tips for the “Day After.” You can read her tips for the Day Before, Race Day and During the Race here, here and here.

Day After

Congratulations! As part of finishing a marathon, most people want to kick back, eat a lot of junk food and drink a lot alcohol to celebrate.  However, the first 24-48 hours after a marathon, your body is trying so hard to rebuild itself….so treat it well! 

Everett Hill Sets 8 Minute PR At Marine Corps Marathon

Run SMART client Everett Hill set an 8 Minute PR at the Marine Corps Marathon today. Everett’s chip time was 4:00:32, check out his splits.  The most impressive part about his race was the perfect pacing job he did, coming through the half point just under 2 hours and running evenly over the last half on a course that is considerably harder over the last 13 miles.  Congrats to Everett on the new PR and also for being named ThinkFastMoveFaster.com’s Featured Athlete of the Week. Everett is coached by Vince Sherry.

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Ask a Coach: Walk test to estimate VO2 max

Question: What is the best field/non-lab method for obtaining VO2 max for an untrained or overweight person?

Dr. Daniels: W = weight in pounds   A = age in years   T = time for 1-mile walk (in minutes)