Nina Zarina Cracks 3-Hr Barrier

Nina Zarina of Moscow, Russia broke 3-hours for the first time at the Tokyo Marathon this past weekend. Nina’s coach Dr. Jack Daniels informed us that this was a 7-minute PR [Result]. We’re excited for Nina who set a goal of sub-3 when she signed up for coaching this past fall.

Congrats to Jack and Nina!

Want Jack’s Calculator On Your Blog?

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Introducing the updated Jack Daniels’ Running Calculator now available as an IFrame for anyone to embed directly on their blog/website. Go ahead – it’s live! Enter a recent race performance below to calculate your current VDOT.

Now let your readers use it live right from your site and teach them how to effectively use this great training tool! With hundreds of thousands of users to date we’re excited to give other running blogs an opportunity to teach their readers how to take advantage of 40+ years of physiological data. Grab the code from our calculator page for your site. (Requires min. width of 544px).

Speedwork Treadmill Simulation

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One of the great perks of working with a mad exercise scientist like Dr. Jack Daniels is that he has formulas for everything! Running a tempo run up a hill at altitude into the wind on an 85 degree day and want to convert the pace to sea level in ideal conditions on flat terrain? He’s got you covered.

Have a short speed session planned but can’t do it outside because of snow and/or ice then Jack’s got you covered to simulate the workout on a treadmill.

Below is a chart to help to simulate a 400m Rep session on the treadmill using a % grade incline.

Becoming A More Efficient Runner

All Runners Should Want To Be More Efficient
Whether you’re a beginner, competitive, or marathon runner short speedwork, or Reps, as Coach Daniels coins in his book Daniels’ Running Formula, should be a part of everyone’s routine. The purpose of Rep work is to train the body to become a more efficient runner. By running at faster speeds you can actually reduce injuries by improving your mechanics. Eventually this type of running makes your easy runs feel a lot more comfortable and allows you to increase your everyday training paces. It’s also a fun way to break up a monotonous routine of steady runs!

Speedwork Is Not Risky
There’s a common misconception in the running community that speedwork is for more advanced runners and puts you at higher risk of injury.

We’re Going Camping In Steamboat!

We’re back for another year after a successful start to our now annual Run SMART High School Camp in beautiful Steamboat Springs, CO. This year we’ve added Dr. Jack Daniels to our list of featured speakers. All high school coaches who bring 5 athletes or more come free of charge and will have an opportunity to consult with Jack on season preparation/team strategy in our coaches workshop.

For more information check out our camp page.

What’s Your Spring Marathon Plan?

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Run SMART client Erin Strout flexing her way down the home stretch to a new PR at the 2010 Boston Marathon.

We’ve compiled a list of the most popular spring half and full marathons our clients are doing in 2014 if there’s still enough time to customize a plan on our new app. We’ve also included when your custom training plan would start for each race.

If you don’t have a race scheduled yet sign up and customize your plan before the dates below.

  1. Scranton Half Marathon – April 6th, 2014
    1. 12 week plan starts 1/12
  2. Boston Marathon – April 21st, 2014
    1. 15 week plan starts 1/6
  3. Big Sur Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  4. New Jersey Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  5. Country Music Nashville Marathon – April 26th, 2014
    1. 15 week plan starts 1/11
  6. Cincinnati Flying Pig Marathon – May 4th, 2014
    1. 15 week plan starts 1/19
  7. Vermont City Marathon – May 25th, 2014
    1. 18 week plan starts 1/19
    2. 15 week plan starts 2/9

Any questions about which race would be the best option for you please email us at [email protected].

Jeremy Jungling Beats Cancer Then His PR

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Jeremy Jungling of Brandon, MS finished the 7 Bridges Marathon last weekend, his first since being diagnosed with cancer. The race was almost one year after he started his chemotherapy. Afterwards, he told us that he even structured his training around chemo sessions because of the high survival rate for people who exercise with his cancer. Not only did he purchase one our training plans and train through chemo, he set a new personal best by 21 minutes, finishing in 3:24:32 [full results]! He also set PRs for other distances along the way for 5k, 10k and half marathon.

Steve Rossler Gets His Boston Qualifier

Run SMART client Steve Rossler qualified for the Boston Marathon last week in Grand Rapids. The 53-year-old from Newton, IA finished 29th out of 102 in his age group in 3:38:10. [Full results] He’s now only 30 seconds away from his marathon lifetime best from 2009. Hey, 50 is the new 40!

Steve’s pacing was really strong throughout in true Jack Daniels’ fashion. His pace per mile for the first half was 8:19, just one second faster per mile than his overall pace.

Ask Dr. Jack Daniels: What Should I Do From Now Until Boston Marathon Training Starts?

Question:  What should I do from now until December when my training for the Boston Marathon starts?

Jack Daniels:  I’d suggest each person thinks about what total weekly mileage they may set as a PEAK amount (for during the final 18 weeks) and try to gradually build up to 80% of that amount by the start of about 18 weeks to go in December. Do not increase weekly mileage any more often than every 3rd or 4th week. You can also start getting used to a weekly Long run, which is 25-30% of each week’s total mileage.

If possible you should try getting used to a Long run on Mondays (the day of Boston), but Sunday afternoon can work as well. Also sometimes on Sunday morning so you are used to that time of day for long efforts. Get used to running during warm parts of the day, but not in real heat (stay around 60 degrees or less is best).

To customize Jack’s Boston Marathon Training Plan visit: http://runsmartproject.com/coaching/boston-marathon/

Running Under The Influence In New York

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We’re very excited to announce an exclusive fall marathon training partnership with the New York Flyers, the largest running club in NYC. Each member of the program will get to customize an 18-week training plan, designed by legendary coach Dr. Jack Daniels, through our brand new training application (launching soon).