John Raneri is a recent Olympic Trials Qualifier and coach on VDOT O2. This rising star has an incredible combination of talent, work ethic and a wise mental approach to his training. You can connect with John @raneri.john. Favorite Workout “I'm a fan of mixed intensity workouts. Take 3 mile, 2 mile, 1 mile at [...]
VDOT Coach Sue McDonald crushed the field at the U.S. Indoor Masters Track & Field Championships. Sue walked away with the title and a new American Record in the W55 800m run. Her official result was 2:30.49, just over 1-second faster than the previous record set back in 2007, and 6-seconds faster than her next [...]
Favorite Workout “One of my favorite workouts is Jack Daniels' cruise intervals at threshold pace. Whether it’s 8 by 1 mile with a moderate 400-meter jog for the more advanced runner, or 6 by 6 minutes with a 2-minute easy jog for more of a beginner athlete, this is a huge fitness-building workout that challenges [...]
Favorite Workout “I get most excited for Repetition work. One of the most memorable Repetition workouts I ran was last outdoor track season: 20 x 300m with a 2-minute walk/jog recovery. I literally looked at the workout and laughed because I thought if I could run my 1500-meter pace for 6000 meters in total distance, [...]
Favorite Workout “A workout I love because it teaches pace control is three miles at Threshold, one mile at Interval pace, two miles at Threshold, one mile Interval, and finishing with six by 400 meters at Repetition pace. All with a two to three minute walk between. While time at effort isn’t incredibly long, it [...]
VDOT Coach Malindi Elmore's marathon "debut" (she has run 2:59 at the end of an Ironman) in Houston has gotten a lot of attention. The 38-year-old mother of two was the only non-full-time runner to crack the top 10 with an official time of 2:32:10. [Official Results] Apparently, training and running a fast marathon isn't [...]
Gina Mauricio is now in her second year using VDOT O2 to manage her clients. During that time her business has gone from a handful of recreational runners to over 50 ranging from 29-75 years of age. In the last year her coaching has produced multiple personal bests and BQs. "It has been a blast [...]
ESPN XC Classic 4A ChampsESPN XC Classic 4A Champs Over the past several years the XC programs at Holly Spring HS have made great strides. When Coach Henry and Myers took over coaching duties in 2012, the programs had been struggling to compete in one of the strongest 4A regions in the state of North [...]
John Raneri, athlete and coach for McKirdy Trained, qualified for his second Olympic Trials at the Columbus Half Marathon. The 26-year-old from New Fairfield, CT finished 2nd overall in a new PR of 1:03:49. [Full Results] Afterwards, John reflected on his race and gave thanks to his coach: As James and I discussed, we decided [...]
Parag Dongre, of Pune, India, has long been a subscriber of Daniels' Running Formula and the VDOT methodology. Earlier this year he took advantage of the VDOT Marketplace to connect with VDOT Certified Coach Tim Jones. In the past three months he has now set personal bests in the marathon (3:18:31 BQ), half marathon (1:28:28) [...]