Become A Faster Runner With Andrew Bumbalough

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NEW YORK (June 11th, 2014) — Professional distance runner Andrew Bumbalough has teamed up with legendary coach Dr. Jack Daniels and The Run SMART Project to offer his 5k training plan to the world. Bumbalough, the 2013 U.S. Road 5k Champion, has unveiled all of his training secrets to help other runners get faster.

Competitive distance runners of all ages can now do the same workouts as Bumbalough but at the appropriate paces thanks to Daniels and his famous VDOT formulas. On your VDOT training calendar you also get to watch videos of Bumbalough training and providing tips while you follow your plan.

Rob DeLong Sets New 15k PR

Run SMART client Rob DeLong has now been officially running road races for over a year. The 35-year-old from New York City ran the same race twice for the first time at the NYRR Ted Corbitt Classic 15k in Central Park this weekend. Last year he ran 1:30:27 (9:42 per mile) and we’re excited to post that he ran 1:13:52 (7:55 per mile) this year with his fastest mile coming at the end – 7:20! [Full results]

“Rob has gotten here through slow and steady progress, he never misses a day of training” said Run SMART coach Brian Rosetti. “Besides the 5th Ave Mile he had only averaged sub-8 in a 5k and 4 mile. This is hugely significant and he’s just in week 2 of his Boston Marathon preparation so I expect to see him get a lot faster soon.”

Brad Mason Sets New 800M PR

Run SMART client Brad Mason set his second 800M PR this season in Marysville, KS. The 46-year old extended his lead in the National Masters Rankings finishing in 2:05.10. Mason has been ranked first in the M45 division for almost two months now. [Rankings]

Brad’s Run SMART coach Brian Rosetti said afterwards, “This was only Brad’s second race of the season and he’s now reset his PR twice. He’s got a handful of races coming up so he’s right on track to reach his goal in August at the U.S. Masters Track and Field Championships.”

New PRs At Brooklyn Half Marathon

Run SMART clients Charlie Hartel and Rob DeLong set new PRs at the Brooklyn Half Marathon yesterday morning.

Hartel cruised to a new 4-minute PR marking the first time he’s ever dipped under 1:30. His official time was 1:29:13 (6:49 per mile). [Charlie’s Results] When Charlie signed up for coaching about 2.5 years ago his PR for a half was 1:44. In his best 10k at that point he averaged 7:36 per mile to give you an idea of what a huge transformation he’s made while working with Run SMART coach Vince Sherry.

This was Rob DeLong’s second half marathon ever. He finished in 1:50:43 just reaching his goal of 1:50:59 which gets him into one of the seeded corrals at the Chicago Marathon later this fall. [Rob’s Results] This was just over a six minute PR for Rob in less than two months since his last half and his 6th personal best since signing up for coaching in February. Rob works with Run SMART coach Brian Rosetti.

Brad Mason Ranked First In The Country

Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. [Masters Rankings]

After the race Brad’s Run SMART coach Brian Rosetti said, “We spent about 15-weeks gearing towards 2:06 and Brad hit it right on the dot! I think he was :63 at the quarter so he actually left a little time out there but this was his first race of the year. It’s very difficult to run your best in the 800M when you haven’t raced much so I expect big things from Brad this summer at the Masters Nationals in Chicago. He’s working very hard right now.”

Rob DeLong Sets 5th PR

Run SMART client Rob DeLong set his 5th PR since signing up for coaching roughly 11 weeks ago. At the JFK Rotary Club “5k Runway Run” DeLong finished in 23:37, over two minutes faster than his previous best!

“The plan was for Rob to negative split the race in 7:45, 7:40 and then shoot for a 7:35 last mile which was uncharted territory for him,” said his coach Brian Rosetti. “His actual splits were 7:46, 7:36 and then 7:18. His last mile was the fastest he’s ever run by far!”

Rob DeLong Sets New 10K PR

Run SMART client Rob DeLong set his second PR in just a week at The Race At Roosevelt Island 10k. His official time was 51:47, almost seven minutes faster than his previous best when he signed up for private coaching two months ago. Full results at NYCRUNS.

Big congrats to Rob and his coach Brian Rosetti.

Rob DeLong Improving Quickly

When Rob DeLong signed up for private coaching six weeks ago his short term goal was to finish his first half marathon in 2:05. As a newbie runner the longest Rob had ever run in one run before getting started with Run SMART was 15k or 9.3 miles. We’re happy to report that Rob smashed his goal time by almost 10 minutes at the NYRR’s NYC Half Marathon last weekend.

His official time was 1:56:59 (8:56 per mile). Full Results. Rob’s Run SMART coach Brian Rosetti noted afterwards, “The game plan was to run conservative early and break the race up into three parts slowly getting faster as the race went on. He really nailed the pacing and now he’s feeling great and ready to focus on getting faster.” Rob’s 10k split was 56:44 (9:07 per mile) so he came home a lot faster over the second half of the race! And we should note that in his last 10k earlier this year he ran 58:05, so even while going out conservatively he still managed to set a new 10k PR during the race!

“I Was Hooked When I Heard Coach Jack Daniels Talk”

Run SMART client David Braunstein of Mountain View, CA kindly shared his testimonial for us to post on our site. We approve this message!

“I attended last summer’s Run SMART Retreat and was hooked when I heard Coach Jack Daniels talk about the specific purpose and benefits for every type of training. Brian has helped me to achieve a mile PR, and based on training workouts, I expect there will be more PR’s in upcoming races.  I’m grateful for Brian’s coaching and wouldn’t have pushed myself to do these kinds of workouts on my own. The coaching has been outstanding and highly personalized on subjects ranging from workout strategy and pace to ankle stretches, core, shoes, and recovery diet. Run SMART is a great group of coaches with amazing knowledge and professionalism.”

View our growing list of testimonials. We’re very proud and appreciate of your support! Want to write one of your own? Send it to [email protected].

Run SMART Results – Al Gordon Classic

Run SMART clients Rob Delong and KC Cohen both made great progress at the Al Gordon Classic 4M this past weekend in Prospect Park, Brooklyn. Delong set a new personal best by 1 minute, 11 seconds finishing in 33:22 (8:21 per mile). “Rob keeps making progress every week. He’s new to the sport so it’s gonna be fun to see how fast he can go,” said his coach Brian Rosetti.

KC Cohen also had a great day as she climbs her way back from major ankle surgery. She finished in 28:45 (7:11 per mile), which marks the fastest she’s run for four miles since 2006. It was also the fastest pace she’s held in any race since 2008. “KC is now close to full strength since recovering and building back slowly from her ankle surgery but she’s already back to when she was running her fastest times about 6 years ago. I think she will end up running faster than ever has this Spring and Fall,” said her coach Brian Rosetti.