Anna Rozek Wins U.S. Masters Indoor Championships

Anna Rozek of West Bend, WI won the 2017 National Masters Indoor Championships this past weekend in the 800m. Her coach Malindi Elmore provides the recap:

“Anna raced the mile on Saturday but was disappointed with her result after finding herself boxed in most of the race. She stayed positive and turned her eye to Sunday where she came away with a personal best performance, an All American standard and a Women’s 40-44 age group win in 2:35!” [Full Results]

 

Part 2, Race Kick: Strength Or Speed?

By Malindi Elmore

[Part 1 of “It’s All About The Kick” can be found here.]

Many track runners think they must possess raw speed to win with a kick. This is simply not true. Kicking is often a relative term, and can almost be explained better as who slows down the least. The faster the pace, the more likely this is true. Pedestrian or championship “sit and kick” races are their own category and stranger things have been known to happen, so for the sake of this argument, let’s assume that the majority of the race is at a pace appropriate for the quality of the field assembled. (In Part 3  of this series I’ll discuss “Shifting Gears” for championship race kicks).

Elliott Stone Sets North Dakota State Records

Elliott Stone (pictured, setting a new state record) of Bismarck, ND, transformed his running this outdoor season. After customizing one of Jack Daniels’ middle distance training plans, Elliott got to work and the rest is history. Just look at his improvement this year compared to last:

PRs after 2014 season

  • 2:01 (800m)
  • 4:32 (1600m)
  • 9:52 (3200m)

PRs after 2015 season

  • 1:58 (800m)
  • 4:18 (1600m)
  • 9:24 (3200m)

Become A Faster Middle Distance Runner

Jackhat

Become a faster middle distance runner this season following a 12-week training plan for the 1500m/mile or 800m from legendary coach Jack Daniels. These middle distance plans were designed by Jack for runners of all levels logging anywhere from 20-60 miles per week.

Customize your plan in just a few minutes and start training towards your new PR! Plans cost $55 and include:

  • 12 weeks of individualized training (custom workouts and paces)
  • Access to Jack’s VDOT Calendar app
  • Video tips/instruction on each type of workout

Jack’s Keys To Running Faster In The 800m and 1500m

For improvement in 800m and 1500m/mile the main key is to work on comfortable Repetition workouts — fast, but not so fast you lose good mechanics. Often runners try to run too fast in their Rep sessions and they lose the benefit of the session, which is economy and speed, and it is hard to improve economy if you are struggling to hit too fast a time. [Determine your Rep pace]

It is easy to overlook good aerobic training in an 800m/1500m program, with the idea that all that is needed is speed. Good aerobic fitness (from Interval workouts) not only benefits these races themselves, but improves rate of recovery when doing the faster Rep sessions. [Determine your Interval pace]

Brad Mason Sets New 800M PR

Run SMART client Brad Mason set his second 800M PR this season in Marysville, KS. The 46-year old extended his lead in the National Masters Rankings finishing in 2:05.10. Mason has been ranked first in the M45 division for almost two months now. [Rankings]

Brad’s Run SMART coach Brian Rosetti said afterwards, “This was only Brad’s second race of the season and he’s now reset his PR twice. He’s got a handful of races coming up so he’s right on track to reach his goal in August at the U.S. Masters Track and Field Championships.”

Brad Mason Ranked First In The Country

Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. [Masters Rankings]

After the race Brad’s Run SMART coach Brian Rosetti said, “We spent about 15-weeks gearing towards 2:06 and Brad hit it right on the dot! I think he was :63 at the quarter so he actually left a little time out there but this was his first race of the year. It’s very difficult to run your best in the 800M when you haven’t raced much so I expect big things from Brad this summer at the Masters Nationals in Chicago. He’s working very hard right now.”