Cathrine Wolden Breaks 3 Hours!

Run SMART client Cathrine Wolden broke 3 hours for the first time in her bright new marathon career. Coming into the Boston Marathon this year Cathrine had run 3:13:07. Today, she finished in 2:59:31 (6:51 pace)! It was incredible to watch Cathrine’s progress throughout the race. She started around 7 minute pace early and then slowly worked her way down from there throughout the race. She was 1:30:48 at the half so she negative split a very challenging second half course in Boston.

Congrats to Cathrine and her coach Alicia Shay for a brilliantly executed race plan and performance!

Two More Run SMART PR’s At NYC Half

We’re pleased to announce at the 2010 NYC Half Marathon in Manhattan, from Central Park to Battery Park, two Run SMART clients achieved new personal bests.

Cathrine Wolden finished 44th female overall in a very competitive field. Her time of 1:25:32 (6:32 per mile) was a 45 second PR. Cathrine works with Run SMART coach Alicia Shay. And Collin Martin, former Saint Joseph’s University track standout, also set a new PR finishing in 1:16:52 (5:52 per mile).

Both Cathrine and Collin are currently training for the Boston Marathon.

Iron Deficiency In Runners

The latest question in our Ask a Coach series comes from a college athlete suffering from anemia.

Question: Since I know this is fairly common among female runners, I am interested in knowing how long it typically takes for people to start racing well again after beginning supplementation.  Additionally, should training be altered? And if so, what kind of changes would you recommend?

Run SMART Coach, Alicia Shay: First of all, knowing that it is difficult for many female distance runners to keep their iron in a normal range, it is imperative that you are always proactive so that your iron doesn’t get too low and you have to dig yourself out of a hole and lose time training.  You can do this by taking a daily iron supplement and also always eating a diet rich in iron. I am a huge proponent of trying to get as much iron as possible through natural source and then as a last resort, taking supplements.

‘Misleading Food-Label Lingo’

I love this NY Times article because it’s so true and everyone needs to be aware of the cheap marketing tricks the advertising industry uses to sell food. The FDA needs to step up their regulations.

“Food Labeling Chaos” report from the Center for Science in the Public Interest that identifies several misleading labeling tactics used by food companies. Here are six common but misleading claims included in the C.S.P.I. report:

Run SMART Results – Manhattan Half Marathon

Two Run SMART clients and one coach competed in the NYRR Manhattan Half Marathon this past weekend in Central Park. Weather was great – 37 degrees, 5mph winds and the rain held off until later in the day!

Hector Rivera, who used the race as a workout by running tempo pace for several miles, still managed to finish third place overall in 1:09:55 (5:20 per mile) and first in his age group by almost 4 minutes! Hector is coached by Dr. Jack Daniels.

Pre-Exercise Nutrition Tips

The latest question in our Ask a Coach series comes from Håkon from “cold Norway.”

Question:  My problem is that my stomach hurt during training. And that happends quite often. I was wondering if you, as specialist, could give me some tips about “yes”-food and “no”-food before long runs? And maybe some guidance in eating habits?

Run SMART Coach, Alicia Shay:

The most important rule is to eat foods that are familiar to you and to practice your meal timing to figure out what works best for you as an individual.  That being said, there are some guidelines that seem to work for most runners…

Chia Seeds And The Beneficial Properties For Runners

imagesI became familiar with chia seeds while reading the book Born to Run and recently have been amazed at the nutritional and beneficial properties these tiny little seeds possess. For centuries chia seeds were known to be an endurance super food and apparently they are part of the Tarahumara running tribe’s staple diet.  Now, I’ve heard many legends about certain natural foods possessing an amazing ability to make you run faster and longer, but when you do a little research it’s evident chia seeds have the stats to back up this claim. Amazingly, in the U.S., a nation with an abysmal health record, this product is packaged and sold as the hair on an animal figurine versus a health product that must be part of every human’s diet.

Check out just some of the facts which clearly translate into why these seeds could be hugely beneficial for anyone running many miles per week and training for marathons…

Marathon Nutrition Part IV – Day After

Part IV of Alicia Shay’s Marathon Nutrition Series covers tips for the “Day After.” You can read her tips for the Day Before, Race Day and During the Race here, here and here.

Day After

Congratulations! As part of finishing a marathon, most people want to kick back, eat a lot of junk food and drink a lot alcohol to celebrate.  However, the first 24-48 hours after a marathon, your body is trying so hard to rebuild itself….so treat it well! 

Marathon Nutrition Part III – During the Race

Part III of Alicia Shay’s Marathon Nutrition Series covers tips for “During the Race.” You can read the Day Before and Race Day here and here.

During the Race

1. Research.  Figure out what sports drink the race will be providing at the aid stations.

Marathon Nutrition Series Part II

Marathon Nutrition Series Part II by Alicia Shay…

Race Day!

1.Wake up early enough to eat your regular breakfast or a slightly small version of it.  Ideally this would be 3-4 hours before the gun goes off.  This is important to do so that you are eating food that are familiar to your body, you have adequate time to digest the food and your breakfast will help top off your glycogen stores.