What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.

Rob Krar To Be Featured Speaker At Next VDOT Coaching Clinic

We’re excited to announce that ultrarunning superstar Rob Krar will be our featured guest speaker at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkley, CA on August 8th.

Coaches will have an opportunity to learn about Rob’s unique experience as a competitive triathlete, Division I middle distance runner and rise to the top of the ultrarunning world.

In 2013 and 2014, Rob was named Ultra Runner of the Year by UltraRunning Magazine. Last year he pulled off an incredible feat winning the top 100 mile races at Western States, Leadville and Run Rabbit Run. He’s also competed in the World Championships for Canada as a triathlete. If you’re not impressed by his athletic range, while at Butler University he ran 1:51 in the 800m and 3:44 for 1500m.

Dr. Jack Daniels On Interpreting Ferritin Levels (VIDEO)

Dr. Jack Daniels enlightens attendees at the first VDOT Coaching Clinic on how to understand iron storage and ferritin readings. Registration is now open for the next clinic at GU Energy Labs in August.

“You can’t take a specific ferritin reading and say whether it’s good or bad.” “I know people that say if your ferritin is below 50 you’re in trouble as a runner…and that’s not true at all.” – Dr. Jack Daniels

Dr. Jack Daniels On When To Get A Blood Test

Listen to Dr. Jack Daniels in his element discussing hemoglobin levels, iron supplements and when to get blood work at the VDOT Coaching Clinic. Registration is now open for the next clinic.

“Best time to get blood work is when you’re really feeling great,” says Dr. Daniels. The logic being, everyone gets a blood test when they feel bad and then they have nothing to compare it to when they get the results!

Making The Final Turn At Boston

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Juan Carlos Soto making the final turn at the Boston Marathon this past weekend in route to a new PR despite the cold, rain and wind. His official time was 2:40:40, roughly 7 minutes faster than his PR set last year in Chicago. Hats off to a really impressive performance!

“Thank you for a great training program! I managed to run right on the prediction of my VDOT O2 calendar.” – Juan Carlos

This Was My 5th Marathon And I Have Never Felt So In Control

FullSizeRender (1)The weather report at this year’s Boston Marathon was crappy:  cold, rain and wind. Apparently, no one told Rowan Jones because he went out and set a new PR by 2 minutes and 17 seconds. Not only did he PR in tough conditions he negative split Boston! His official time was 2:54:44.

This was Rowan’s third PR and second sub-3 performance while following one of our custom plans from Dr. Jack Daniels. After the race he said…

This was my 5th marathon and I have never felt so in control. No “wall”. Cruised to the beginning of the Newton Hills and then ran by perceived effort all the way to the top of Heartbreak Hill. Dropped the hammer from there and had enough left to kick to a 6:01/mi for mile 26, 5:39/mi for the final 0.2.

60 Years!

Credit:  Sarah Tupper Daniels

Credit: Sarah Tupper Daniels

Jack turns 82 this month. This also marks 60 years for him in the sport of running. His impact on the sport is immeasurable and he’s still running, coaching and teaching full-time.

He reflects on the last 60 years in Running Times:

In 1955 in the Army, in Korea, I entered and placed well in a military triathlon with pistol shooting, swimming and running, so that was my first-ever run, and I was pretty slow. I won the shoot and swim and got last in the run.

I transferred to San Antonio to train for modern pentathlon, which included horseback riding, fencing, pistol shooting, swimming and running. During those six years, I managed two Olympic medals and one world championship medal.

I always wanted to learn to run better, so I studied a year at a sport school in Stockholm and did my Ph.D. dissertation on the sport of running. At the University of Wisconsin, and while in Sweden, I had a couple of the world’s best exercise physiologists to learn about training from— Per-Olof Astrand and Bruno Balke.

Full article.

Getting My BQ

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Tim Jones, Jack Daniels and Brian Rosetti at the VDOT Clinic

VDOT O2 aficionado, Tim Jones, shares his BQ success story while following a custom plan from Dr. Jack Daniels on our training calendar. He includes a review of the app and interview with our founder, Brian Rosetti.

Official VDOT Calculator Now Available On iPhones

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The iPhone version of the Official VDOT Running Calculator is now available for download (FREE) in the app store. This follows our first mobile release on Android earlier this year.

We worked hard to keep the design simple and crisp but at the same time we wanted the functionality to serve many needs for runners and coaches. For instance, our calculator’s main use case is to calculate your VDOT to help determine training paces and equivalent performances. But you can also use it simply to calculate race paces, determine how much distance you covered by entering pace and time or determine how long a run is by entering time and pace.

Let’s dig in to our main use case – calculating your VDOT!

First VDOT O2 Coaching Clinic In The Books

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After selling out in just four weeks 75 coaches from across the country convened in NYC for the 1st Inaugural VDOT O2 Coaching Clinic and Certification. The clinic marks the first opportunity coaches can get certified by Dr. Jack Daniels upon passing his VDOT O2 Distance Coaching Exam online.