Setting a new personal best is always nice but setting personal bests for two distances in the same race is special. This past weekend at the Rock ‘n Roll Las Vegas Half Marathon Run SMART client Ilea Eskildsen managed to set a new 10k PR during her half marathon. When she signed up for private coaching with Dr. Jack Daniels her 10k PR was 40:33. In Sunday’s race she came through 10k in 36:53, almost four minutes faster than she used to run for 10k alone! This set her up for a very impressive new half marathon PR of 1:21:04 (full results). Her previous half marathon PR was 1:23:53 set this past June.
For the past eight weeks Run SMART coaches have been contributing original content to our blog on all sorts of running-related topics. Our goal is to share a new article from one of our esteemed coaches on a different running topic each week. This is a great opportunity to learn more about the sport from the insightful viewpoints of our elite coaching staff.
So far we’ve posted Learning How To Concentrate and the Three Most Important Tips For Beginners by Mike Smith. Dr. Jack Daniels, via Flotrack and Saucony, shared his thoughts on cross training for runners. Blake Boldon wrote about what he believes to be the Three Fundamental Principles of Running. Vince Sherry covered When to Get New Running Shoes. Brian Rosetti brought us Learning How To Recover Properly.
Looking to create something that everyone could afford, Rosetti and Sherry got the idea to offer race training plans. But unlike other training plans available online, The Run S.M.A.R.T. Project plans would be customized for each individual runner, and based on the original schedules and formulas developed by Jack Daniels.
“Jack had filing cabinets at his house full of schedules,” said Sherry. “He pulled out Jim Ryun’s training schedule from the 1960s and showed it to me. Every single day. Every workout. Every split.”
By Vince Sherry
A couple of years ago I was looking through a schedule that Jack had sent me to prepare for the Carlsbad 5k. The schedule was similar in format to what you would find in his book, Daniels’ Running Formula, but very different in terms of content. While I was looking at the schedule I wondered if most runners knew how many different schedules Jack had written over the years. At the time almost every competitive runner in Flagstaff (along with countless visiting athletes) had received a schedule from Jack for one race or another and no two were the same.
Elton Shapiro of Hollywood, FL just missed his ultimate goal of breaking four hours in the marathon but still set a new personal best by 5 minutes. If not for getting stopped and having to wait at a railroad crossing, we’re confident Elton would have cracked the 4-hour barrier. He finished the Mohawk Hudson River Marathon in 4:00:57 (full results). Next stop, sub-4, Elton!!!
The latest Thirsty Thursday edition with Dr. Jack Daniels brought to you by Flotrack and Saucony is a dandy. Jack discusses the advantages and dangers of incorporating cross training into your running routine. He also makes a wonderful point about not adding in new stress over the last 3-4 weeks before your goal race.
Part III of Jack’s Altitude Training Series focuses on, “What is the best altitude for living and training high?”
Any altitude at which you can perform quality training is useful, but moderate altitudes, in the range of 1600-2600 meters (5000-8500 feet), are felt to be ideal. Flagstaff’s 2134 meter (7000 feet) elevation is certainly in the middle of that range. At this altitude there are seldom any problems with altitude sickness and normal amounts and relative intensities of training are generally easy to maintain.
Next week we’ll post “How much improvement will take place with acclimatization?”
Part II of Jack’s Altitude Training Series focuses on, “How long does it takes to adapt to altitude.”
As already mentioned, in slow-speed endurance events, altitude-best performances will never match sea-level bests, but they will definitely improve with altitude training. In as few as two weeks, altitude performance will be noticeably improved. Within about six weeks of altitude training, acclimatization will be quite complete.
Dr. Jack put together a great document of Altitude Training FAQs for our running retreats in Flagstaff. It’s broken down into several parts so I’ll try and get one out a week over the next six weeks.
- The Effect of Altitude
- How long does it take to adjust to altitude
- What is the best altitude for living and training high?
- How much improvement will take place with acclimatization?
- Does everyone respond the same to altitude training?
- How long at sea level can you take advantage of any altitude improvement?
The 6th edition of our Ask Dr. Jack Daniels Series focuses on running effort in windy conditions. Watch Jack’s response to a question submitted by Susan from Cincinnati, OH.
In order to participate and get a chance to see Jack answer your question, email [email protected] or include #AskDrJackDaniels with your question in a Twitter update or become a fan of our Facebook page and write your question on our wall.