Marcus Droker Showing Off The New Hardware

Marcus Droker took home 1st place Masters title at the First Coast Parkinsons Run 5k. The 43-year-old from Ormond Beach, FL beat his goal time by 38 seconds, finishing 6th overall in 18:59.

Marcus is currently using his VDOT O2 calendar to improve his 5k/10k speed before he begins following his 18-week custom training plan from Dr. Jack Daniels for the Space Coast Marathon.

Jimmy Carney Finds His 5k Fountain Of Youth

Jimmy Carney was kind enough to share some feedback on his latest race result while following one of our 12-week 5k custom plans from Dr. Jack Daniels. It’s been roughly 15-years since he averaged sub-7 for a 5k!

Wow – I’ve been hit with two awesome surprises today at my first 5K (3.1 miles) race of the year: (1) I finished **2nd** in my age group, which never has happened before (I think that silver is my new favorite color! smile emoticon ); and (2) I averaged less than 7 min. per mile (6:59 to be exact!), which I haven’t done since high school many years ago.

I wanted to thank my peers and coaches at The Run SMART Project and Evanston Running Club for challenging and encouraging me to become a better runner; seriously, today’s outcome was a team effort!

14-Year-Old Nicole Matysik Wins Eugene Marathon 5k

Nicole Matysik was the overall female winner at the Eugene Marathon 5k. The middle schooler all the way from Key West, FL,  finished in a very impressive time of 19:11. [Full results]

Her local coach, Bill Elkins, commented after the race, “Nicole followed your plan, went out to Eugene and at 14-years-old was the overall female winner! She was 21st overall and even gave two interviews on the Hayward field track at the finish. Thank you for making a dream come true for her!”

Afterwards, Nicole was kind enough to share a testimonial about her training, “The plan was really a great resource for me. It told me exactly what to do, and then I just logged what I ran, and I really loved how the plan was designed specially for me.”

What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.

“2 Seconds Faster Than College Days!”

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Earlier this spring Judy Stobbe signed up and began working with Run SMART coach Malindi Elmore. The 48-year-old from NYC just wrapped up her outdoor season with two new PRs. One, a lifetime PR of 5:05 in the 1500m or as Judy wrote us, “2 seconds faster than college days!” The other was a master’s 5k PR of 19:30.

Congrats to Judy and Malindi on a great season!

 

Become A Faster Runner With Andrew Bumbalough

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NEW YORK (June 11th, 2014) — Professional distance runner Andrew Bumbalough has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer his 5k training plan to the world. Bumbalough, the 2013 U.S. Road 5k Champion, has unveiled all of his training secrets to help other runners get faster.

Competitive distance runners of all ages can now do the same workouts as Bumbalough but at the appropriate paces thanks to Daniels and his famous VDOT formulas. On your VDOT training calendar you also get to watch videos of Bumbalough training and providing tips while you follow your plan.

It’s All About The Pacing

Thomas Frame of Dallas, TX just started working with Run SMART coach Alicia Shay. After a few quick pointers over the phone regarding pacing he set a new PR in the 5k. Roughly a week later he followed her advice again and dropped another 40 seconds finishing the Form Follows Fitness 5k in 17:50!

Thomas was 2nd Masters runner and 7th place overall [Full results]. We’re excited to see how fast he can get with a little more time working with his new coach!

Tom Klimek Sets New 5k PR In Reading

Congrats to Run SMART client Tom Klimek and coach Vince Sherry for teaming up yet again on another PR. Tom finished 12th overall at the Reading Shiver 5k in 18:01. [Full results] This was a 23-second PR and if you look back at when he signed up for coaching in 2009 it’s 1.5 minutes faster than the 5k result he provided in his running profile!

We’ve come to know this as Vince’s trademark. You won’t see huge improvements overnight but you’ll continue to get faster year in and year out, slowly but surely. And to do that you have to be patient, take a long term approach and stay healthy. Vince is the master at this!

Rowan Jones Wins Saint Ann 5k

Run SMART client Rowan Jones of Waverly, KY won the Saint Ann 5k last weekend dropping almost 2-minutes off his previous best set back in May of 2012. Rowan started working with Run SMART late last year with a 19:04 5k PR. He then set half marathon and marathon PRs on back to back days in January. Now he’s improving his speed after a victory in his local 5k and a new PR of 17:21* (Rowan swears the course was a little short). We appreciate his modesty but this guy is improving like crazy regardless.

Rowan works with Run SMART coach “Hot” Rod Koborsi.