Dr. Jack Daniels: Utilizing The Treadmill To Help Prepare For Boston

[Editor’s Note:  The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]

By Dr. Jack Daniels

Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.

Katie Horton Negative Splits Boston Marathon Course For A New PR

Katie Horton not only set a PR at Boston this year when most struggled in the warm/sunny temps, she ran a negative split on a course that is notoriously unforgiving in the second half. Not only that, she had a blast throughout the race, as evidenced by the pic attached! You can’t beat this recap…

Boston was only my second marathon, so I was quite nervous about pacing, as it’s not my strong suit. And the hotter the forecast got, the more nervous I became, as the only thing I’m worse at than pacing, is running in the heat!  I’m happy to report that not only did I break my previous marathon PR by 8 minutes (3:28!), but I ran my second half a minute faster than my first half on a very hot and windy day!

I think my training plan had a goal pace of 3:26, and I know I’ll get that someday because I felt so strong, but I felt the need to run conservatively at Boston.  Thanks so much for believing in my pace and abilities even when I did not.  This sounds very cliché, but thank you for helping make my dreams come true. – Katie

“I Feel Great And Usually Finish Workouts With A Little Bit Left”

Shannon Siragusa was kind enough to let us share her feedback as she follows her custom Jack Daniels’ 15-week Marathon Plan on VDOT O2. We loved her comments because Jack’s methodology with VDOT is to find the max benefit for the least amount of stress on the body. We know someone is training properly when they allude to the fact that the workouts are hard but doable.

Kim Sidey Gets BQ After 27th Marathon

Kim Sidey of Augusta, Georgia completed his 27th marathon and got his first BQ at the Erie Marathon.

I followed a Run SMART plan for 6-months. My goal was to break 3:40 to ensure entrance in the Boston Marathon. My final time was 3:37:12. It was just a matter of sticking with the plan. It was my 27th marathon and second serious attempt at qualifying. It was also my first training plan. My own devices were not adequate and it took the Jack Daniels’ plan to really make it happen. Thanks!

Making The Final Turn At Boston

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Juan Carlos Soto making the final turn at the Boston Marathon this past weekend in route to a new PR despite the cold, rain and wind. His official time was 2:40:40, roughly 7 minutes faster than his PR set last year in Chicago. Hats off to a really impressive performance!

“Thank you for a great training program! I managed to run right on the prediction of my VDOT O2 calendar.” – Juan Carlos

This Was My 5th Marathon And I Have Never Felt So In Control

FullSizeRender (1)The weather report at this year’s Boston Marathon was crappy:  cold, rain and wind. Apparently, no one told Rowan Jones because he went out and set a new PR by 2 minutes and 17 seconds. Not only did he PR in tough conditions he negative split Boston! His official time was 2:54:44.

This was Rowan’s third PR and second sub-3 performance while following one of our custom plans from Dr. Jack Daniels. After the race he said…

This was my 5th marathon and I have never felt so in control. No “wall”. Cruised to the beginning of the Newton Hills and then ran by perceived effort all the way to the top of Heartbreak Hill. Dropped the hammer from there and had enough left to kick to a 6:01/mi for mile 26, 5:39/mi for the final 0.2.

Preparing For Downhill Races

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By Heidi Peoples

When registering for races always look closely at the course maps and elevation changes. Most people incorporate hills into their training to build strength. However, often overlooked are the downhills in races. Most runners assume races that descend more than they ascend will be easier but oftentimes fail to prepare properly. In order to take advantage of a net downhill course your body must be trained for it. 

Erin Miller Sets New PR In Boston

Big congrats to Erin Miller for not only qualifying for Boston but setting a PR there too in some pretty warm, sunny weather. She was pleased with her Jack Daniels’ Plan:

“I really enjoyed using the Run SMART plan this past training cycle. Boston was successful and I was able to PR by six minutes running a 3:08. I felt strong during most of the race but the heat did get to me at the end and I think I struggled with staying hydrated.”

Michael Kidder Bounces Back With A BQ/PR Sandwich

Michael Kidder of Brentwood, TN customized one of our marathon plans for the Carmel Marathon on April 12th. We’ll let him take it from there:

After using the 18 week program you designed, I pulled up at the Carmel marathon on mile 18 (on BQ pace with the pace group at the time) with a huge blister and was forced to walk off the course for the first time in a race ever.

Undeterred, I signed up for the Flying Pig the next day and finished it this weekend – 3:09:05 for both a PR and my first BQ time!

What’s Your Spring Marathon Plan?

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Run SMART client Erin Strout flexing her way down the home stretch to a new PR at the 2010 Boston Marathon.

We’ve compiled a list of the most popular spring half and full marathons our clients are doing in 2014 if there’s still enough time to customize a plan on our new app. We’ve also included when your custom training plan would start for each race.

If you don’t have a race scheduled yet sign up and customize your plan before the dates below.

  1. Scranton Half Marathon – April 6th, 2014
    1. 12 week plan starts 1/12
  2. Boston Marathon – April 21st, 2014
    1. 15 week plan starts 1/6
  3. Big Sur Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  4. New Jersey Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  5. Country Music Nashville Marathon – April 26th, 2014
    1. 15 week plan starts 1/11
  6. Cincinnati Flying Pig Marathon – May 4th, 2014
    1. 15 week plan starts 1/19
  7. Vermont City Marathon – May 25th, 2014
    1. 18 week plan starts 1/19
    2. 15 week plan starts 2/9

Any questions about which race would be the best option for you please email us at [email protected].