Alicia On Meal Timing

One of the big takeaways from Alicia’s “Nutrition for Runners” workshop was meal timing and the difference it can make in one’s training and general well being. Here’s Alicia’s quick recap after her talk with the group out at the Run SMART Retreat…

To receive nutrition consultation from Alicia check out Run SMART’s Nutrition for Runners service.

Run SMART Retreat 2012: The Week That Was

By Erin Strout

Wise words and fascinating stories from an Olympian and her coach. Long runs on a few of the most-scenic trails in the country. Expert nutrition advice for athletes. Delicious dinners. New friends…and lots of fun. And who could forget the Grand Canyon?! The first of two Run SMART retreats in Flagstaff, Ariz., included all of that and more.

Part vacation, part running camp, the Run SMART Retreat experience left attendees rejuvenated and armed with the latest-and-greatest ingredients for a successful training season ahead (including endless amounts of GU products and Saucony gear).

Nutrition For Runners Tweetathon

Last week we live-tweeted Alicia Shay’s Nutrition for Runners Q&A during Week 1 of our Run SMART Retreats. For those who couldn’t make it we’ve recapped some of our favorite tweets below. We learn something new every year from this talk and wanted to share some of the valuable information that Alicia shared with the group. Hope you can join us next year and to keep the conversation going weigh in on our Nutrition for Runners Urtak at the bottom of this post.

Quick note: these tweets were just a quick summary of Alicia’s answers in the context of a conversation she was having with our attendees.

AS: If you blindly take supplements you are putting expensive urine in the toilet. Work w/your doctor.

Meghan Lockett Sets Two PRs At New Balance Nationals

Run SMART client Meghan Lockett, 15, of Comus, MD set new PRs in the 1 and 2-mile runs at the New Balance National meet in Greensboro, NC. It was the first time Meghan has ever run two events in one day. She competed in the Emerging Elite Division for Freshman finishing 8th overall in the 2-mile in 11:06.06 and 10th overall in the 1-mile in 5:05.43. [Full Results]

Meghan peaked at exactly the right time of year and shows why she is one of the fastest high school distance runners in the country. Congrats to Meghan and her Run SMART coach Alicia Shay on an amazing season!

“I Appreciate Run SMART Is For Runners Of All Levels”

Run SMART client Casey Kovacic is on a mission to break 30 minutes for 5k. She works with coach Alicia Shay. Recently she wrote us about her progress…

I appreciate that The Run SMART Project is for runners at all levels and even we slower runners can show great improvement. I so enjoy working with Alicia and the hard work is paying off! It’s such a fun journey – I am trying to get under 30 minutes in a 5K. Before I started working with Alicia, I wasn’t sure it was possible, but I feel like it’s going to happen this summer!

Her hard work is paying off indeed. Last month she dropped over 2 minutes off her 2-mile time finishing the Bunker Hills 2 Mile Run in 19:43. [Full results] And at the Trail Mixx 50K Team competition in Bloomington, MN she ran 9 minutes faster for her 12.5K split than two years earlier, finishing in 1:41:04.

Alyssa Vogt Places Third At Illinois Elementary State Champs

Run SMART client Alyssa Vogt, an 8th grade student at Frankfort Hickory Creek, placed third in the 800M at the IESA Track and Field Championships this past weekend. Her official time was 2:28.72. [Full results]

We should also note the week prior Alyssa set a new school record in the 1600M. She broke the current record of 5:43 with a time of 5:34.8! Congratulations Alyssa and good luck in high school next year!

Alyssa works with Run SMART coach Alicia Shay.

Cathrine Wolden Finishes 37th At Boston Marathon

Run SMART client Cathrine Wolden finished 37th female overall at the 2012 Boston Marathon. She managed to run 3:02:29 under extremely difficult conditions with temps reaching the 80’s towards the second half of her race. Complete results.

Big congrats to Cathrine for such a brave race and her coach Alicia Shay for preparing her so well to run under those conditions.

Should The Boston Marathon Course Be Legal?

NYRR hosted a good debate about whether the Boston Marathon course should be legal for world-record purposes. As it stands the course is not legal because it’s point-to-point and its net elevation loss exceeds the IAAF’s limits. We asked some of our coaches to weigh in and it looks like they all agree with the current rule. Jack thinks without last year’s extreme tailwind, times would have been up to 5 minutes slower.

Jack Daniels:  Some years ago I calculated the benefit of the overall downhills of Boston and it was published in Runners World. I went as far as to calculate the time loss during various uphill segments and the gain of various downhill segments. I have a copy of that publication somewhere and will try to find it. Obviously when you see a picture of someone with long hair running Boston and their hair is being blown out in front of their face, they have a pretty good tailwind. I actually have data on the benefits of tailwinds of different velocities and headwinds of various velocities and no question headwinds hurt more than tailwinds help. Something I have always felt might be a good question to ask is what time do you think they would have run last year on Boston if the course had been run in the reverse direction — any guesses here? I would certainly think more than 5 minutes slower.

Hanging With The Elites At Age 14

Meghan Lockett, at age 14, hung with the top runners at the 24th St. Patrick’s Day 8k in Washington, DC, finishing 9th female overall in a race of 6,841 finishers. Lockett was the youngest competitor in the Top 10 by 10 years! She also managed to crack 30 minutes for the first time at this distance, with an official time of 29:57. Her performance was roughly 30 seconds faster than last year and she managed to set two personal bests by dropping an 18:20 split at 5k! After the race, her coach Alicia Shay said, “Meghan crushed it!”

For the full recap and race results in Washington Running Report go here.

Cathrine Wolden Sets 9th PR With Coach Alicia Shay

Run SMART client Cathrine Wolden set her 9th personal best since signing up for coaching with Alicia Shay last weekend at NYRR’s Coogan’s Salsa Blues and Shamrocks 5k. Cathrine won the 40-44 age group by 38 seconds finishing in 18:45 (6:03 per mile), 6 seconds faster than her previous best! Full Results.