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.
Just five months after being in a coma hooked up to a ventilator, Doug Whipple, won his age group at the Race For Resources 10k. After the race he commented, “That finish line was symbolic–it put the whole health scare behind me and began a new life.” Doug’s official time was 45:49 which placed him first in the M50-59 age group. [Full Results]
This miraculous turnaround is even more incredible than you think. Doug gave us permission to share his story adding, “We read too many scary articles about running and I believe people need to know that running far more often has huge health benefits.” To read his frightening ordeal below and to think that he’s already setting his sights on improving his race times is unreal. After all, it was the running and training plans that potentially saved him…
Training Back To Life
Run SMART: Do you have any general tips on how to approach pacing a 10k?
Dr. Jack Daniels: I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit. Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling. You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.
We were trying to come up with some famous line from the Grunge era because this guy’s recent race performance took us back to the early 90’s! Let us explain:
David Gaines of New York City trains with our Founder, Brian Rosetti and the NY Flyers’ Marathon Training Program. Last year, after his first marathon build-up with Run SMART the 63-year-old set a new PR and qualified for Boston at the Amsterdam Marathon (pictured here). Keep in mind that David didn’t get into running a few years ago, he has been running since he was in high school!
Sara Hofeldt of Suwanee, GA set a 29-second PR at the Chattahoochee 10k this past weekend. She was first masters and 3rd overall female finisher. Her official time was 42:28. [Results]
Sara started working with Run SMART coach Leah Rosenfeld just over two months ago and she’s already making great progress…
“I absolutely love training with Leah! She has really taken the time to get to know me and is extremely motivating, insightful, accessible, friendly, and down to earth. She gets me. Leah is an excellent coach, and I have complete confidence in her ability to bring out my absolute best. I am so excited to see what I can achieve under her expert guidance!” – Sara
Tomica Čudina set a huge marathon PR this past summer, recovered and came back for more. This time the plan was to focus on improving his speed before building back for another marathon. We’re happy to report two new PRs for 10k and 5k:
After 12-weeks of good training for a 10k race according to your plan, I have managed to achieve my goal and set a new PR by 3.5 minutes. My official result was 45:12! [Results]
In the process of preparing for my goal race, I have also improved my PB for 5K by 1 minute and 45 seconds (21:50).
Peter Norris of Howlong, New South Wales, Australia, set a new 10k PR by 1 minute and 20 seconds. Peter followed a 12-week 10k plan designed by Dr. Jack Daniels on the VDOT O2 app and hit his target pace on the dot!
Afterwards, Peter commented, “I just wanted to pass on some feedback regarding my 12 week program which I have just finished. I followed it without missing a session and certainly reaped the rewards. I have never run under 40-mins for 10k before and hit my goal race on Sunday still feeling a little nervous and uncertain.”
“I smashed that 40-min barrier and raced very comfortably with my only goal to stick to the 3:54 race pace you prescribed. A sub-39 looks like no hassles, maybe a sub-38 next.”
Run the Goose 7K: 32:45, 1st M45-49 (the actual age group was M40-49 and I wasn’t top 3 in it)
Runner’s World 10K: 45:00, 6th M45-49 [Results]
NEW YORK (October 2nd, 2014) — Professional distance runner Janet Cherobon-Bawcom has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer her 10k and half marathon training plans to the public. Bawcom, U.S. 10k Olympian and 15k Champ, has unveiled some of her training secrets to help other runners get faster.
Runners of all levels can now do similar workouts as Bawcom, including hills, fartleks, intervals, etc. but at the appropriate paces thanks to Dr. Jack Daniels and his famous VDOT formulas.
“These plans were adapted from the training I used to lower my 10k time from 34:19 to 32:30 and in preparation for my first 1:10 in the half-marathon,” says Cherobon-Bawcom. I hope you’ll find the same sort of benefit no matter what your goals are!”