Archive for the ‘Results’ Category

Three Years Older, Three Minutes Faster

image1 (1)It’s always great to see runners improving their PRs after entering the masters division. Lawrence Bookham of Aldershot, England, set a new PR at the Maratona S.Antonio in Padua, Italy. His official time was 3:12:37 – 3 minutes faster than his previous personal best set three years ago as a 38-year-old. This was also a BQ!

Afterwards, Lawrence commented,

“I was a bit skeptical about being able to race faster with so much easy running in the plan (even Threshold runs are quite easy compared to the type of training I was doing before I started on a Run SMART plan) but nevertheless it has done the trick, so a big Thank you!”

Too many runners think “harder” is always the answer to improving. Masters runners, especially, need to be more focused on recovery and training at the right intensities.


Avoiding The Wall

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A common theme in feedback we’ve gotten from our spring marathoners:  ‘I avoided the wall.’ Anka Sawiec of Gaj in Poland shares her result:

Last Sunday I ran the Cracovia Marathon – first marathon in my life :) It took me 3h45min!!!!

Thanks again for a good training plan. Starting the 30th km I was waiting for this mythical wall to come :) But nothing happened! I had enough power to keep my pace for the entire distance and even to accelerate on the last kilometer!

 Congratulations, Anka!

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.

Emily Mulhern Wins Emerging Elite 2-Mile At NB Nationals

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Fresh off her Maryland indoor state record in the mile, Emily Mulhern continued her hot streak this winter with a win and dominating performance in the 2-Mile Emerging Elite division at New Balance Nationals. Her victory in 10:54 was a 17-second PR. [Full results]

You can watch the full video of Emily’s race here and her post-race interview here all on MileSplit.us. Congrats to Emily and her Run SMART coach Alicia Shay for all the recent progress.


Antony Scott Is On A Mission For Sub-3

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Antony Scott of Anchorage, AK set a new personal best at the Napa Valley Marathon after following one of our custom training plans. Scott’s time of 3:07:36 placed him 3rd in the 50-54 age group. [Full results]

Scott has recently connected with Run SMART coach Janet Bawcom to try and take things to the next level. His ultimate goal is a sub-3 hour performance.


Emily Mulhern Sets New State Record In 1600M

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Emily pictured far right in blue.

Fresh off her Maryland state title in XC this past fall Emily’s hot streak continued sweeping the 1600M and 3200M at the state indoor championships this past weekend. In the 1600M she set a new PR and state record in 5:02.06! (more…)


Vicki Melnick Grabs Second Masters Title This Season

Vicki Melnick and coach Alvina Begay are on a roll. Fresh off her win at the Toughest 10k in September Vicki took home the HMSA Classical 25k RRCA Masters title. That’s her second masters title this season!

Vicki’s official time was 1:50:58 (7:09 per mile), over three minutes faster than runner-up in the masters division. [Full results]


Emily Mulhern Wins Class 3A State Title

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Sam Yu – The Frederick News Post

Emily Mulhern took home the Class 3A State title in Maryland this past weekend. Emily is our third high school athlete to win their state class this season. We recently reported Ty Masco’s win in Nebraska here and Annie Hill’s big win in Montana here.

(more…)


Anna Sawiec PRs At Cracovia Half Marathon

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Our friends in Poland love their custom training from Jack too! Congrats Anna!

I am happy to announce that thanks to the RUN S.M.A.R.T. training plan (and my hard work o of course :) ) I have my new personal record in the  half marathon!!!.

I finished the last race in 1:47:27  which is 10 minutes better than in March this year. Thanks a lot for your help to achieve this result.

Now I have decided to run my first marathon in April 2015 and I will follow of course your customized plan :).