Axel Mateo Is Having A Breakthrough XC Season

Axel Mateo of Marietta, GA is now 6 weeks out from his state meet and he’s already dropped roughly 1-minute off his cross country 5k PR. After following one of our 8-week summer cross country plans Axel has now improved to a 16:38 personal best. He’s currently competing as a Sophomore at Pope High School. You can follow Axel and all his progress at MileSplit.

Good luck at States, Axel!

Emily Mulhern Wins Class 3A State Title


Sam Yu – The Frederick News Post

Emily Mulhern took home the Class 3A State title in Maryland this past weekend. Emily is our third high school athlete to win their state class this season. We recently reported Ty Masco’s win in Nebraska here and Annie Hill’s big win in Montana here.

Ty Masco Wins Nebraska State Title


This past weekend we had two Run SMART high school clients take home state titles. Yesterday we posted about Annie Hill winning her class title in Montana. This past week Ty Masco, of Milford, NE, won his class race in 16:43, leading his team to its second straight state championship. Ty was over 20 second ahead of the second place finisher. [Full results]

Ty worked closely with Run SMART coach Rod Koborsi on his training last spring and over the summer. He’s only a junior so we’re excited to see his progress over the next year and a half.

Luke Gavigan’s Season Of A Lifetime


Luke Gavigan of Tappan Zee runs away with boys 1 mile race at the NYRR Millrose Games Trials. Photo credit: Pearl Gabel

When we launched the Jack Daniels’ High School Summer XC Training Plans back in May of 2012, we marketed them as ‘preparing for your season of a lifetime.’ Ok…maybe a little dramatic…but our friend and client Luke Gavigan of Tappan Zee took that message to heart.

After signing up and following his custom summer training from Jack this past year Luke set himself up for huge breakthroughs in XC and indoor track.

This past winter he won the NYRR Millrose Games Trials Boys 1 Mile race in a new PR of 4:15 (fastest time in US at the time). [Full results] This past fall he set PRs in the 3-mile (Bear Mt. New York course 15:23), 5K (New York’s Bowdoin Park course 16:19), and Van Cortland Park (2.5 miles course 12:47).

We want to wish Luke a successful finish to his indoor and upcoming outdoor seasons.

*Update: A successful finish indeed…we were lucky enough to watch Luke go on to win the Millrose Mile in a huge PR of 4:08.96. Coming in to this year he had not broken 4:20 in the mile! He won the race with a huge last lap and ended up with a sub-60 second last 400m! [Full results] [Video of the race]


High School Summer XC Training

High School Cross Country Season Of A Lifetime

Take your running to a new level this fall and shock your high school team. Follow a summer XC training program from the “World’s Greatest Coach,” Dr. Jack Daniels.

The Run SMART Project offers Summer Cross Country Training Plans for high school athletes of all levels, designed by legendary coach Dr. Jack Daniels. Plans are 8-weeks long and cost $45. All plans are customizable and personalized based on the athlete’s running background and goals.

Ask a Coach: How To Combine Cross Country And Marathon Training

Question: Luisa has begun her cross country season and is wondering how she can incorporate training sessions for her marathon in January 2010.

Run S.M.A.R.T. Coach:  You can certainly run well over 5k-10k distances off of pure strength or marathon training so I would suggest focusing on your marathon training and treating the cross country races as hard efforts along the way. Make sure to take a little extra recovery time before a race so you’re not completely compromising your cross country season. The only concern is that racing on many weekends during your build-up could conflict with hard long run efforts that are crucial for your marathon. Racing on a Saturday and then doing a long run on Sunday can be super taxing on your body if you have to pull it off several times during your marathon build-up. If possible, try and schedule your faster paced long run efforts on weekends you’re not racing.

Blake Boldon Off To Great Start At UAB

Run S.M.A.R.T. coach Blake Boldon is now in his first season as head women’s cross country coach at the University of Alabama at Birmingham. Last week coach Boldon led his new squad off to a great start to the season…

The UAB cross country team took the title at the Fleet Feet Sports/Earl Jacoby Memorial Saturday morning in Huntsville, Ala. The Blazers finished the 5K with a perfect score of 15 points, sweeping all top-six spots.

“It’s a good feeling to see the first six spots wearing UAB,” head coach Blake Boldon said. “We are improving from top to bottom, and we had some strong performances today.”

For more on the race head over to UAB’s site.