Hakim Laughing His Way To A 23-Minute PR

Hakim Ghanem is on a tear right now! Fresh off his new PR at the Chicago Half Marathon last month, Hakim casually (from the looks of it) waltzed his way to 23-minute PR at the Chicago Marathon. His official time was 3:44:27. [Full results]

Big congrats to Hakim and coach Jay Bawcom on a very successful training cycle this season!

“His Program Was Challenging Yet Very Thoughtful”

Congrats to Mieko on reaching her goal of sub-4 at the Chicago Marathon last weekend. Mieko’s official time was 3:54:13, a 10-minute improvement from her previous best.

Kind words for her coach Mr. Gary Berard:

Gary prepared me so well for this race – his program was challenging yet very thoughtful. ¬†No flare-ups/physical issues while training/racing either. As a result, I was able to truly enjoy the entire 26.2 miles last Sunday ūüôā

Rowan Jones Cracks 2:50 In Chicago

How Fast Can You Run The Chicago Marathon?

Find out by customizing a training plan designed by legendary coach Dr. Jack Daniels. Learn more about the marathon plan options/pricing here. [Note:  18-weeks out from Chicago is June 4th, 2017]

Back in January of 2013, Rowan Jones completed his first custom training plan from Dr. Jack Daniels when he finished the Disney Marathon in 3:12, a 37-minute PR at the time! 3-years later after much hard work and dedication, following several more training plans and setting steady PRs, Rowan has now erased 1-hour off his marathon personal best.

Anthony DiAngelus Runs Down A BQ In His First Marathon

Anthony DiAngelus trained for his first marathon and a BQ of 3:25 (2.5 minutes padding). He was consistent with his training and nailed it on his first try with a 3:21:23 [full results].
“Your plan was instrumental in getting me to within striking distance. The rest was heart and soul 😜. Thank You! Please send my regards to Coach Daniels.”

Mike Prest Nets PR Hat Trick

Mike Prest and coach Jay Bawcom are on a roll this fall. Mike capped off a hat trick recently at the Chicago Marathon [full results]. After the race Mike talked about his recent progress…

Within the past month I PR’d in a Half Marathon, 5K and now today a Marathon. I beat my 2012 Grandma’s time by over 27 minutes and over 1 minute faster per mile.

My original plan was just to finish, so a 3:30:11 was way beyond my expectations when I started working with you.

Get Your Heat-Adjusted Pace For Chicago This Weekend

Chicago Marathon organizers are expecting a high of 75 degrees this Sunday. Ideal marathon temps are generally in the mid-to-high 40’s fahrenheit, so it’s important to adjust your pace early to avoid a major meltdown (vicious pun intended) ūüėČ in the second half.

In the example pictured above, someone shooting for a 3:49 marathon would typically average 8:44 per mile. To avoid running a harder effort than you’re trained for in warmer¬†conditions, if you click advanced features on the VDOT Calculator and add in an anticipated temp of 68 degrees (assuming mid-race conditions), the equivalent effort in those temps is about 7 seconds slower or 8:51 per mile. Over a 26.2 mile race that type of discrepancy in your pacing can make the difference between hitting the wall and losing lots of time in the last 8-10 miles and staying relatively steady throughout.

Use our running calculator (embedded below) to determine your heat-adjusted marathon pace and follow Dr. Daniels’ advice:

I’d go for the heat-adjusted pace for 15-20 miles, then if feeling OK, try picking it up a¬† little.¬† Much better to run a little slower than you would like to have done, and finish being able to say, “I think I could have gone a little faster,” than to end up saying, “I wish I hadn’t gone out so fast.”

When To Start Training For Your 2015 Fall Marathon

IMG_0593The following are the most popular fall marathons we customize training plans for and when our 18 and 15-week schedules start for this year’s race.

We recommend 18-weeks of training if you’ve been running fairly consistently but are not in great race shape when starting the plan. 15-weeks is better if you’re in good racing shape and you’ve already been doing some quality workouts. Sometimes the longer the training plan the more risk of overtraining.

Business As Usual For Coach Ann

Ann Alyanak had two clients run the Chicago Marathon this past weekend and both reached¬†their lofty goals set this past spring when¬†signing up for coaching. Business as usual for Ann…

Jason Annan of Mt Pleasant, SC set out to break 2:50. Mission accomplished through even pacing as Jason finished in 2:49:16, a 3-minute improvement on his previous best. [Full results]

Sarah Aarons of Ann Arbor, MI, running in her first marathon, crushed her goal of 3:30 with an official time of 3:13:56. [Full results]

“Jack’s Running Formula Taught Me Difference Between Training And Exercise”

Congrats to Antony Scott for training and completing his first marathon in Chicago in 3:09:24 after purchasing the 3rd Edition of Daniels’ Running Formula. The 51-year-old from Anchorage, AK credited Jack and VDOT for his impressive result…

“Jack’s Running Formula taught me the difference between training and exercise. Wow.”
“I just finished my first marathon this Sunday in Chicago in 3:09.24. Not bad for a 51 year-old, but things just pretty much went according to the plan. What I’m trying to say is that careful adherence to an actual PLAN produced the expected results. It was fun running past miles 18, 19, etc., not hurting (much), conscious of running distances greater than I’d ever done. Run smart, indeed!”
“Those run tables and predictions are something else. Thanks to all of the work put in by Jack, and all of his colleagues over the years. I love the empirical and structured approach.”

Alex Gonzalez Drops 33 Minutes In Chicago

After setting a PR in the half marathon Alex Gonzalez customized his second Jack Daniels’ plan this time for the Chicago Marathon.

He emailed us recently to let us know he’s now 2-for-2, “I just wanted to let you know I had a great day in Chicago last month. I finished in 3:48 and am very happy with the results. Conditions were perfect and I felt well-trained.”

That performance was 33 minutes faster than his previous best and seven minutes faster than his goal when he signed up! Congrats, Alex!