Running Advice Articles From Run SMART Coaches

For the past eight weeks Run SMART coaches have been contributing original content to our blog on all sorts of running-related topics. Our goal is to share a new article from one of our esteemed coaches on a different running topic each week. This is a great opportunity to learn more about the sport from the insightful viewpoints of our elite coaching staff.

So far we’ve posted Learning How To Concentrate and the Three Most Important Tips For Beginners by Mike Smith. Dr. Jack Daniels, via Flotrack and Saucony, shared his thoughts on cross training for runners. Blake Boldon wrote about what he believes to be the Three Fundamental Principles of Running. Vince Sherry covered When to Get New Running Shoes. Brian Rosetti brought us Learning How To Recover Properly.

Gundula Brattke Sets Three New PRs

Run SMART client Gundula Brattke attended the 2010 Run SMART Retreat and then decided to sign up for private coaching. Her main goal when she signed up was to improve so she could enjoy her runs more. After major knee surgery five years ago she finished her first half marathon this past May. Since joining The Run SMART Project and working with coach Alicia Shay she has dropped over 25 minutes off her half marathon best and set new PRs for 5 miles and 10k!

Cathrine Wolden Sets Second Straight Marathon PR In New York

At the ING New York City Marathon, Cathrine Wolden, set her second straight marathon PR since joining The Run SMART Project. Her time of 2:57:16 was just over a 2-minute PR placing her 53rd female overall (results). And from a coach’s perspective the best part was how she paced herself on a very challenging course. She came through halfway in 1:28:43 – an almost dead even pacing job throughout.

“Like A Guardian Angel”

The latest addition to our private coaching testimonials page is from Run SMART client Jane Svehlak, who had some really kind words to share about her coach Alicia Shay:

Alicia has been my very first ‘training’ partner, being there with me everyday the past four months (943 miles away), like a guardian angel on my shoulder during my runs. The oddity of pairing one of the world’s fastest long distance runners with one of the world’s slowest has been a humbling experience for me.  Alicia has given so generously in developing a training & nutrition plan to fit my fitness level and to help me achieve my personal fitness goals. She treated me with the same respect as a top coach would give to an elite athlete.

Low Glycemic Pre-Race Breakfast Tips

Question: What’s your prescribed low glycemic race day breakfast for events lasting less than an hour? I have to be careful about my blood sugar and what I eat.

Alicia Shay:  Racing in the morning soon after you wake up presents a challenge because your body is dehydrated and very low on readily available fuel resources. But there isn’t much time for you to correct this before start the race and you also don’t want to spike your blood sugar by eating something extremely high glycemic.

To combat this problem, ideally you want to drink at least 16-20 ounces of water (to aid digestion) and take in as many calories as soon as possible without spiking your blood sugar too much.

Don’t Let Last Minute Diet Decisions Ruin Your Marathon

Last October, Run SMART coach Alicia Shay put together a comprehensive series on ‘Marathon Nutrition’. She broke it down nicely into four pieces: Day BeforeRace DayDuring the Race and the Day After. We’re amidst fall marathon season and thousands of runners, including many of our clients, have been training and sacrificing all year for this moment. Please don’t let poor nutrition decisions or last minute attempts at trying to gain an edge negate all the training you’ve put in. Be smart and take a good look at each piece Alicia has put together. It’s really great stuff!

Run SMART Welcome Packet

Over the past few months we’ve been working hard to put together a welcome packet for our clients. This plan has been in the works for a long time so we’re really excited to announce that starting this October, all existing and future clients who commit to a minimum of 6-months of private coaching will receive a Run SMART Welcome Packet. We have been fortunate enough to partner with experts in the industry to continue to provide all of our clients a truly professional coaching experience.

Cathrine Wolden Sets Third PR With Run SMART

At the NYRR Women’s Team Championships in Central Park this past weekend, Run SMART client Cathrine Wolden, set a new PR for 5 miles. Her official time was 31:41 (6:20 per mile), which was almost two minutes faster than her previous best set back in ’09! This was Cathrine’s third PR since joining Run SMART. She is currently training for the New York City Marathon so we hope to report another big PR this fall!

Cathrine works with Run SMART coach Alicia Shay.

Wolden Wins South Salem Memorial Day 5K

Lots of Run SMART client results to report this summer and many we have to catch up on. Today, we’d like to report that Cathrine Wolden won the South Salem Memorial Day 5k by over 1 minute and 30 seconds! Her official time was 19:40 (full results). One week earlier, Cathrine finished 5th female overall at the Brooklyn Half Marathon in 1:25:48 (full results). Not a bad spring considering she’s still fresh off her sub-3 hour performance at the Boston Marathon this past April.

Cathrine works with Run SMART coach Alicia Shay.