Meghan Lockett Holds Her Own At U.S. XC Champs

Run SMART client Meghan Lockett held her own against much older competition at the 2012 USA Junior Cross Country Championships in Saint Louis, MO. We’re proud to announce that Meghan finished 24th overall in 23:08 (6:13 per mile) for 6K. She was the second fastest 14-year old in the race as most runners were college freshman or high school seniors. Full Results.

Meghan works with Run SMART coach Alicia Shay.

Cathrine Wolden Sets Fourth Straight Marathon PR

Coming off her win at the NYRR Staten Island Half Marathon in October, Cathrine Wolden set her fourth straight marathon PR as a Run SMART client at the Cal International Marathon this past weekend. Her official time was 2:51:33 (6:33 per mile), four minutes faster than her last marathon and 22 minutes faster than her PR when she started working with Run SMART coach Alicia Shay.

Even more impressive was the way Cathrine executed her race plan. At the halfway mark her split was 1:26:08 so she came home in 1:25:25 for the second half which is only 21 seconds slower than her half marathon PR! Brilliant! Next stop, sub-2:50.

Chris Miltenberg Named National Coach Of The Year

Big congrats to Run SMART coach Chris Miltenberg for being named the National Women’s Coach of the Year by the U.S. Track and Field and Cross Country Association after bringing home Georgetown University’s first ever NCAA title in Women’s Cross Country.

On Monday, with Miltenberg at the helm, the Georgetown women’s cross country team won its first national championship in program history. A storybook ending to the season for Miltenberg, a 2003 graduate of Georgetown, to bring a national championship back to his alma mater where not only he competed, but so did his wife.

“Alicia’s Fund Of Nutritional Knowledge Is Second To None”

We’re very proud to post this testimonial from Meggie Smith of New York, NY. Meggie signed up for a nutrition consultation with Run SMART coach Alicia Shay this past summer and was kind enough to share some thoughts about her experience. It’s a testament to how dedicated Alicia is and how much she cares about her clients.

Alicia Shay is one of the most compassionate and caring people I have ever “virtually” met. Alicia’s fund of nutritional knowledge is second to none. Further, as a medical student, I can vouch that Alicia’s proficiency in physiology and disease mechanisms match that of a medical student…and sometime even surpass that! With Alicia’s help I was able to not only improve my running performance (PRs in the half marathon by 2 min and 10K by 2 min), but also able to achieve sustained energy levels, which is important with my busy lifestyle. Alicia was always encouraging and her recommendations were never overwhelming.

Science Behind Low Calorie Energy Drinks Like 5-hr Energy

Latest Ask a Coach question comes from reader Pat regarding the efficacy of low calorie “energy” drinks:

Question: I recently saw some people taking a low calorie energy drink/shot like 5-hour Energy before a half marathon. Is there any science behind those high B vitamin drinks? By definition a calorie is a unit of energy, so if those drinks have little to no calories, then they can’t have much energy, right? Are they tricking our bodies into feeling more energetic?

14-Year Old Holds Her Own Against Division I Competition

Run SMART client Meghan Lockett, 14 years of age, competed unattached in the Crimson Classic XC Invitational at the University of Alabama last weekend. She held her own against the much older and experienced female runners finishing 28th overall out of 203 finishers. Her time was 18:24, a 21-second PR for 5k! (Full Results)

It’s difficult enough for a freshman in college (typically 18 years of age) to transition into Division I level competition, but for a 14-year old to jump in a major Division I Invitational and run with the top runners in the field is truly incredible. She’s an amazing talent.

Meghan works with Run SMART coach Alicia Shay.

Cathrine Wolden Wins Staten Island Half Marathon

Run SMART client Cathrine Wolden, of Pound Ridge, NY won the New York Road Runners’ Staten Island Half Marathon this past weekend in 1:25:04 (6:30 per mile). It’s the fastest she’s ever run for a half marathon since she started competing about seven years ago. (Official Results)

Cathrine has been working with Run SMART coach Alicia Shay since January of 2010. It’s been an incredible year for Cathrine with three new PRs set this summer, plus a new marathon PR of 2:56 set back in April. We’re excited to see her reach new heights in 2012!

Running, Hydration and Electrolytes: Keep It Simple!

By Alicia Shay

There is currently so much confusion about what to drink, when to drink and how much to drink. My most straightforward advice is to keep it relatively simple.

  1. Always start your day with at least 2 glasses of water (around 16 ounces) shortly after waking up.
  2. Hydrate consistently throughout the day (not just at meals) to ensure that you are not beginning runs in a dehydrated state.
  3. If you are training in extreme heat or humidity OR training or racing over 60 minutes then it is a good idea to take in fluids while running (water or a carbohydrate based drink).
  4. You do not need to drink electrolyte-based drink while training unless you are meeting or exceeding your hydration needs during training or racing (which can lead to a dangerous condition called hyponatremia).

Cathrine Wolden Sets Third PR This Summer

Run SMART client Cathrine Wolden set her third PR this summer at the New York Road Runners Team Championships this past weekend. Cathrine was first in her age group finishing the 5-mile race in 30:57 (6:12 per mile), 44 seconds faster than her performance last year! Full Results.

Since joining Run SMART back in January of 2010 Cathrine has set PRs for the marathon, half marathon, 10k, 5 miles and 5k. In 2009, her marathon PR was 3:13 and since then at age 39 she has run 2:56! And for 5 miles she had run 33:17 and less than two years later she’s now down to 30:57!

Cathrine works with Run SMART coach Alicia Shay.

Cathrine Wolden Sets New 5k PR

Run SMART client Cathrine Wolden was first female and 4th place finisher overall at the Pound Ridge 5k. Her official time was 18:51 which is the fastest 5k she’s ever run. (Full results) This is Cathrine’s 6th PR with Run SMART since she signed up for coaching a year and a half ago.

Cathrine works with Run SMART coach Alicia Shay.