‘Every Runner Ran A Personal Best’

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We’re very excited about the Second Annual Run SMART XC Camp in Steamboat Springs, CO. Feedback like below from our first year has us more motivated than ever to continue supporting younger athletes.

Josh Allen, XC and Track coach at Prosper High School in Texas, after attending last year’s camp with his team:

I’m really glad we attended the Run SMART camp last summer. Every runner that attended camp ran personal bests in cross country in the fall, taking an average of over 1:00 off their 5k XC times, and both teams qualified for the regional cross country championships when neither had the previous season. The girls jumped from 7th in district to champions! They narrowly missed a trip to the state championships by 7 points! We will have 8-9 girls attending the camp this summer.

Success continued in track as well with several personal bests, including our top girl bringing her PR in the 3200 down from 11:38 to 11:16 and her 1600 from 5:18 to 5:13. Our top boy got his personal bests down to 4:23 for 1600 and 1:57 for the 800. He just signed his letter of intent to run at Abilene Christian University. I’m looking forward to returning to camp this summer, and I hope it’s a tradition that continues for our program into the future.

Luke Gavigan’s Season Of A Lifetime

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Luke Gavigan of Tappan Zee runs away with boys 1 mile race at the NYRR Millrose Games Trials. Photo credit: Pearl Gabel

When we launched the Jack Daniels’ High School Summer XC Training Plans back in May of 2012, we marketed them as ‘preparing for your season of a lifetime.’ Ok…maybe a little dramatic…but our friend and client Luke Gavigan of Tappan Zee took that message to heart.

After signing up and following his custom summer training from Jack this past year Luke set himself up for huge breakthroughs in XC and indoor track.

This past winter he won the NYRR Millrose Games Trials Boys 1 Mile race in a new PR of 4:15 (fastest time in US at the time). [Full results] This past fall he set PRs in the 3-mile (Bear Mt. New York course 15:23), 5K (New York’s Bowdoin Park course 16:19), and Van Cortland Park (2.5 miles course 12:47).

We want to wish Luke a successful finish to his indoor and upcoming outdoor seasons.

*Update: A successful finish indeed…we were lucky enough to watch Luke go on to win the Millrose Mile in a huge PR of 4:08.96. Coming in to this year he had not broken 4:20 in the mile! He won the race with a huge last lap and ended up with a sub-60 second last 400m! [Full results] [Video of the race]

 

High School Summer Training Tips From Jack

The other day we announced that we now have available High School Summer XC Base plans from legendary coach Dr. Jack Daniels. We asked Jack for tips on how high school athletes should approach their summer training and what to expect from one of his summer personalized plans.

Coach Jack Daniels:  Summer is a good time to increase weekly mileage if an increase in mileage is desired for the year, but be cautious in your rate of increase. I recommend making an increase of about 7-10 miles every 3rd or 4th week, but not more often than that. Try to arrive at the mileage you will be using once school starts in the fall so you don’t have to go up during the cross-country season, when you will have enough stress with classes starting for the new year.

As for quality sessions in the summer I prefer a couple light repetition sessions (couple miles of 200s and/or 400s) each week, but speed should not be any faster than CURRENT (not PR) mile race pace, and recovery between the faster runs should be 2 or 3 times as long as was the faster run being followed. Reps keep your mechanics in tune so when you start some harder sessions once school starts you will not have trouble with stride rate. If you do hills for a rep session, add a couple 30-second flat runs after the hills to get into a nice turnover. Maybe one long run each week. Most important during summer is to get adequate rest, hydration and quality food, and take a day off if you’re feeling tired — rest is part of training, not avoiding training.

High School Summer XC Training

High School Cross Country Season Of A Lifetime

Take your running to a new level this fall and shock your high school team. Follow a summer XC training program from the “World’s Greatest Coach,” Dr. Jack Daniels.

The Run SMART Project offers Summer Cross Country Training Plans for high school athletes of all levels, designed by legendary coach Dr. Jack Daniels. Plans are 8-weeks long and cost $45. All plans are customizable and personalized based on the athlete’s running background and goals.