Coach Jack Daniels: Most Important Training Principle

Amby Burfoot asks Jack what he’s learned over the years from when he first started coaching. Check out what Jack says is the single most important training principle every coach and athlete should remember. Great stuff.

Coach Jack Daniels is a private coach for The Run SMART Project. To receive a handwritten schedule from Jack check out the Run SMART Training Plans.

Joel McCreary Wins Lake Geneva Marathon

Big congrats to Run SMART client Joel McCreary for winning the Lake Geneva Marathon this past weekend in Wisconsin! Joel finished in 2:54:02 (6:38 per mile) on a very hilly course and was over 10 minutes ahead of the second place finisher. Since we started The Run SMART Project we’ve had several clients win half marathons, ultra marathons and take home the masters title in but never the overall title for 26.2 miles. We’re proud to report that Joel is our first client to win an overall title in a marathon.

Joel has been working with Run SMART coach Jack Daniels since December of last year.

Ilea Eskilden Cracks Top 10 At Crescent City Classic

Run SMART client Ilea Eskilden ran 37:51 at the Crescent City 10k in New Orleans this past weekend. She was 10th female overall in a very competitive field with over 17,000 runners.

When Ilea signed up for coaching and began working with Dr. Jack Daniels almost two years ago her 10k PR was 40:33. We’re excited to see how fast she can go.

Jack Daniels: Integrating Hill Training Into Your Marathon Plan

Question: I would like to know your recommendation for integrating hill training into a marathon program. Specifically:

  1. When to start/end training (at what point in a typical 24 week cycle?)
  2. What format of hill training (true Lydiard hill circuits (bound up, recover @ top, stride down, 3X150M strides, repeat), normal :60-:30 second hill reps with short rest (VO2 workout), uphill tempo runs, etc).

Run SMART Coach Jack Daniels: I like to think of hill training as another form of resistance training, and certainly resistance training can benefit a runner.  Resistance training could be hill running, or squats in the gym or circuit training, bounding, or deep-water running, etc.  In other words, training that may be overall beneficial for the development of a runner in terms of holding off injury or developing muscles that may normally become fatigued in races of various distances.

Jack Daniels Visits Runner’s World

This past Monday Jack visited with the editors at Runner’s World and then gave a talk to the Lehigh Valley Running Community. I was fortunate enough to tag along for the day. Runner’s World editor at large, Amby Burfoot, made a great attempt to try and summarize some of the key takeaways after spending the day with Jack.

Registration Now Open For 2011 Run SMART Retreat

The date is set! July 24th-30th in Flagstaff, AZ. Saucony is in. Olympian Magdalena Lewy Boulet is in. Jack Daniels is in. What about you?

Our running retreat gives runners of all levels the chance to run on the scenic running trails of Northern Arizona, receive instruction from some of the top coaches in the country and learn more about the various ingredients to running success. It’s a six-day “running vacation” essentially that seeks to develop the complete runner, focusing on nutrition, injury prevention, combined with sightseeing, some hiking in the Grand Canyon and a little restorative yoga to please both mind and body.

Ask A Coach: How Do You Adjust Threshold Pace At Altitude?

Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet.

Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces.  At 5000 feet of altitude, the adjustment for Interval and Threshold runs would be about 8-10 seconds PER MILE (about 2-3 sec per 400) SLOWER than the sea-level paces.  No adjustment needed in Rep paces as the duration of rep runs are short enough to not need to adjust, but you may need a little longer recoveries between bouts of work in a Rep session.  No adjustment needed in the recoveries in Interval or Threshold work bouts because you are adjusting the training paces.

Tips For Facing The Wind

Dr. Jack Daniels provides great training advice for “Facing the Wind.” When training in adverse conditions, particularly in the winter, runners have to face windy conditions. It’s important to understand how it can impact your training and that you come up with a plan to deal with the wind before your workout.