Our head coach, Dr. Jack Daniels, was recently inducted into the Peninsula Sports Hall of Fame. Past inductees have included: John Madden, Lynn Swann, Keith Hernandez, Barry Bonds, Tom Brady and more. Jack was eligible because he is a graduate of Sequoia High School in Redwood City, California.
Joost De Raeymaeker of Belgium entered the Tokyo Marathon with a PB of 2:35:36 after following a plan in Daniels’ Running Formula. To step it up at Tokyo he had Dr. Daniels himself send training to prepare for the race.
[Editor’s Note: Many runners and coaches have heard that 180 steps per minute is a proper cadence and that comes from Dr. Daniels’ observing/counting the steps of elite runners in the 1984 Olympics. Some get fixated on hitting a rate of 180 but there are so many variables in terms of speed, goals, and the running background of the individual. The main point gets lost and that’s reducing landing shock to help prevent injuries and avoid overstriding. If you read Jack’s book, Daniels’ Running Formula, the section title in Chapter 5 illustrates this point, “Stride Rate: A Step In The Right Direction”]
By Dr. Jack Daniels
Many coaches ask how to organize Quality training during weeks they are racing. Sometimes you just have to try different things to determine what’s best for your runners. First, I like to always have two Easy days before a race. If it’s a really important race then your last Quality workout should be 3-4 days before. Also, when organizing training always consider that peak muscle soreness comes 48-hours after being stressed rather than just 24-hours after stress.
The Run SMART Project will present the 8th VDOT Coaching Clinic in Boston, MA at the Tracksmith Trackhouse on Saturday, March 24th. Olympic medalist and running icon Lynn Jennings has signed on as the featured guest speaker.
“I’m honored to be in the same room and part of this with Jack,” said Jennings. Her presentation will focus on the Importance of a Coach, Teaching Your Athlete to Be Self-Sufficient. “I look forward to sharing what I’ve learned over the years and hope it can have a positive impact on future generations of coaches and athletes in our sport.”
Run SMART: Do you have any general tips on how to approach pacing a 10k?
Dr. Jack Daniels: I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit. Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling. You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.
We’re proud to make Outside Magazine’s shortlist for “The Best Running Training Plans” online. Even better, we’re the only custom option in the bunch!
There’s a lot of nonsense floating around the internet, and navigating the tides of misinformation poses a continuous challenge. When seeking online guidance for how to prepare for a running race, a poor choice can leave you injured, overtrained, and in the unenviable position of having wasted weeks of your life on bogus advice.
By Dr. Jack Daniels
- Every training session should have a purpose that improves one of the following physiological functions:
- Heart and sport-muscle strengthening
- Aerobic fitness
- Anaerobic fitness
- Economy of movement
An icon of our sport turns 84 and he’s still inspiring others everyday by doing what he loves most: teaching, coaching and running. Not a day goes by where we take for granted how fortunate we are to work with the best.
Happy Birthday, Jack!!!🎈🎉