Cory Benson ran her fastest Boston Marathon ever finishing 7th in her age group. Her official time was 3:39:53. [Full Results] Afterwards, she discussed her keys to success:
Fresh off her Maryland indoor state record in the mile, Emily Mulhern continued her hot streak this winter with a win and dominating performance in the 2-Mile Emerging Elite division at New Balance Nationals. Her victory in 10:54 was a 17-second PR. [Full results]
Fresh off her Maryland state title in XC this past fall Emily’s hot streak continued sweeping the 1600M and 3200M at the state indoor championships this past weekend. In the 1600M she set a new PR and state record in 5:02.06!
Below is part 2 of our 2014 Marathon Training Program Nutrition Q&A w/Alicia Shay. You can find Part 1 here.
MTP: Been dealing with an increased level of pain in my toes–not toes nails–toes. This is new. I think it’s arthritis. By 4.8 miles I’m in intense pain. Bones feel like they’re cramping/breaking. I need to be as pain free and energized as possible leading up to the Marathon. Started reading about drinking apples cider vinegar or juiced beets w/ wheatgrass or just buying a green powder for making drinks. Have you ever heard of any of these reducing the pain? Any danger of drinking any of these things right before the big day?
AS: For this particular issue I would recommend that you see a doctor, sports therapist, PT or physio. Since it is located to one are of you body and you are feeling pain, I wouldn’t presume that it is something that can be eliminated through dietary changes. I would not recommend drinking or eating something different. You should see someone for a thorough evaluation and treatment.
MTP: I’m gluten free (or try to be). Any optimal carb you recommend for the night before the race?
AS: Potatoes, sweet potatoes, rice, brown rice, quinoa or gluten free pasta.
Earlier this year we mentioned Marylee Martucci’s great start with coach Alicia Shay setting three new PRs in less than three months. At the Dubai Marathon she shaved 7 minutes off her performance last year in Chicago and this past weekend she set her second consecutive Run SMART marathon PR at St. George.
Marylee’s official time was 3:33:4, a 4-minute PR! [Official results]
Generally, training for a marathon is not the best thing for your mile time, nor is getting older! Cathrine Wolden doesn’t seem to care for how things generally work.
At this year’s NYRR 5th Ave Mile she kept her PR streak alive placing second in her age group finish (40-44) and 9th female overall in 5:09! [Results] Last year she ran 5:17 and the year before 5:19. An amazing string of improvements for someone whose training has been focused on the marathon!
Cathrine works with Run SMART coach Alicia Shay, who apparently know how to consistently get faster for all distances at the same time! 😉
Alicia (pictured above atop Mt Elbert, 14,439 ft) is a Run SMART coach and Nike sponsored athlete. She consults on Nutrition for Performance and has her BS in Nutrition from Stanford University. She is the former NCAA record-holder and two-time NCAA champion in the 10k.
Below is part 1 of our MTP Nutrition Q&A:
MTP: The manufacturers of energy gels, like GU, recommend that a packet be consumed every 45 minutes of sustained activity. Is there a way to effectively test in training whether one would need a packet every 45 minutes? I have often thought that one every 45 minutes was excessive, but was fearful of hitting the wall in training or racing, if I consumed the gels less frequently than every 45 to 60 minutes.
AS: It depends.
#1 If you have fueled well heading into the run then you will be less dependent on taking in as many calories as frequently. If you have not eaten breakfast or another meal prior to your run then you will probably want to begin consuming gels a little earlier and closer together (every 30 min would be appropriate).
Train for your fall marathon with legendary coach Dr. Jack Daniels – named “World Best Running Coach” by Runner’s World – and receive a custom 18-week training plan, including weekly speedwork sessions in Central Park.
The Run SMART Project has partnered with local NYC club, the NY Flyers, to offer all fall marathon runners a custom training experience. Runners of all levels now have the unique opportunity of following a training schedule designed by legendary coach Dr. Jack Daniels and tailored to their training history/goals. Every member of the training program receives custom workouts/paces and trains in a group with runners of similar ability under the advisement of local Run SMART coaches.
Training program includes:
- Custom 18-week training program designed by Dr. Jack Daniels (starting June 29th, 2014)
- Online training calendar
- Weekly group practice sessions in Central Park
- Strength routine (video)
- Marathon nutrition w/professional runner Alicia Shay
- Monthly social events with the team
More info visit: NYFlyers.org.