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.
Science on the Run
Linking current research to running
By Nikki Reiter
Runners have long been admired for their well-sculpted calves, which is perhaps why a group of researchers from James Madison University investigated the effect of marathon training on the calf musculature of recreational runners. All fun aside, they found that running really can modify the architecture of the calf muscle.
In 2013, Runner’s World published a piece by Amby Burfoot that concluded most runners are better off listening to their bodies versus following a formulaic pacing approach, according to a study he cites.
Amby reviews the marathon data and writes…
The runners held their pace for 13.1 miles, but then slowed dramatically. But wait. We all know The Wall doesn’t hit you until 20 miles. There’s no physiological reasons for marathoners to suddenly fatigue at the halfway point. What gives? Why did the runners crash at 13.1 miles?
My guess: The runners were relying too heavily on high goal-setting, heart-rate monitors, GPS systems, equivalent-performance tables, and the like. In other words, they used one or several of these tools to pick a goal pace faster than their actual race-day fitness. That’s what we high-success, high-determination, Type A runners often do.
Below is part 2 of our 2014 Marathon Training Program Nutrition Q&A w/Alicia Shay. You can find Part 1 here.
MTP: Been dealing with an increased level of pain in my toes–not toes nails–toes. This is new. I think it’s arthritis. By 4.8 miles I’m in intense pain. Bones feel like they’re cramping/breaking. I need to be as pain free and energized as possible leading up to the Marathon. Started reading about drinking apples cider vinegar or juiced beets w/ wheatgrass or just buying a green powder for making drinks. Have you ever heard of any of these reducing the pain? Any danger of drinking any of these things right before the big day?
AS: For this particular issue I would recommend that you see a doctor, sports therapist, PT or physio. Since it is located to one are of you body and you are feeling pain, I wouldn’t presume that it is something that can be eliminated through dietary changes. I would not recommend drinking or eating something different. You should see someone for a thorough evaluation and treatment.
MTP: I’m gluten free (or try to be). Any optimal carb you recommend for the night before the race?
AS: Potatoes, sweet potatoes, rice, brown rice, quinoa or gluten free pasta.
Part I of our Tips For Your Marathon Home Stretch starts with Four Weeks to go:
Generally, a good place for your longest run
- Avoid running a marathon right before your marathon! Focus on time, not distance. We recommend going no longer than 2.5-3hrs. This run is all about time on your legs, not pace.
- Practice eating before and fueling during the run just as you plan to before and during the marathon
- Choose a course that is similar to your goal race course
Alicia (pictured above atop Mt Elbert, 14,439 ft) is a Run SMART coach and Nike sponsored athlete. She consults on Nutrition for Performance and has her BS in Nutrition from Stanford University. She is the former NCAA record-holder and two-time NCAA champion in the 10k.
Below is part 1 of our MTP Nutrition Q&A:
MTP: The manufacturers of energy gels, like GU, recommend that a packet be consumed every 45 minutes of sustained activity. Is there a way to effectively test in training whether one would need a packet every 45 minutes? I have often thought that one every 45 minutes was excessive, but was fearful of hitting the wall in training or racing, if I consumed the gels less frequently than every 45 to 60 minutes.
AS: It depends.
#1 If you have fueled well heading into the run then you will be less dependent on taking in as many calories as frequently. If you have not eaten breakfast or another meal prior to your run then you will probably want to begin consuming gels a little earlier and closer together (every 30 min would be appropriate).
SpeedPass, New York City’s only custom group training option, enters into its second season later this month. Most local speedwork groups are fun and motivating but they lack personalization. Unlike other running group options in New York, SpeedPass provides custom workouts and paces (runners of all levels) geared toward your current goal(s).
SpeedPass – Season 2
16 Weeks ($125)
- Tuesday nights at 7pm, starting July 29th
- Designed for those training for a fall half and/or marathon
- Thursday nights at 7pm, starting July 31st
- Designed for those who aren’t running marathon until the winter or spring
- Designed for those who want to get faster for shorter races like the 5k/10k
Train for your fall marathon with legendary coach Dr. Jack Daniels – named “World Best Running Coach” by Runner’s World – and receive a custom 18-week training plan, including weekly speedwork sessions in Central Park.
The Run SMART Project has partnered with local NYC club, the NY Flyers, to offer all fall marathon runners a custom training experience. Runners of all levels now have the unique opportunity of following a training schedule designed by legendary coach Dr. Jack Daniels and tailored to their training history/goals. Every member of the training program receives custom workouts/paces and trains in a group with runners of similar ability under the advisement of local Run SMART coaches.
Training program includes:
- Custom 18-week training program designed by Dr. Jack Daniels (starting June 29th, 2014)
- Online training calendar
- Weekly group practice sessions in Central Park
- Strength routine (video)
- Marathon nutrition w/professional runner Alicia Shay
- Monthly social events with the team
More info visit: NYFlyers.org.
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).