Archive for June, 2015

“Little Kids and a Skunk” – Stories from a Traveling Runner

June 27th, 2015

It was an evening run with no headphones, I needed to concentrate. I looked at the path winding away from me and took a long slow breath before setting off. The air was muggy and heavy, but the sun was sinking slowly behind the trees, and cooling off of the evening had begun. I started down the path to do my warm up before tackling the scheduled 8x600meter speed-work. I did not have the luxury of a well-marked track to run on, so I marked the path with big rocks and branches, this marked where the interval ended and the joy of the recovery run began. I know that I could have glanced down at my Garmin to let me know when each part began and ended, but in the midst of speed-work, I cannot do math, I cannot figure out anything with decimals and a big rock that signifies STOP, works better than numbers….so BIG rocks and branches is what was used. I ran my warmup out and turned and ran back to my vehicle where I had a towel and water stashed ready to help me recover after each set of 2 intervals. (Out and back) I will post the splits below, but there was something I found funny, and although I was in pain, I could be seen laughing as I ran.

Little Kids

Like I stated before, I was doing and out and back, 600 meters is roughly .37 miles and my recovery was .25 miles which equals .62 miles. (I can do math now, I am sitting on an airplane writing this….and I have the calculator on my phone right next me) As I began my first interval out, I passed a young couple on bicycles, with little people strapped in seats behind them. They were barely moving, frankly I don’t know how they were staying upright and I blazed right passed them. I crushed that first interval, passed that big rock that said slow down and completed my recovery. I then turned around and started interval #2. There was a blind corner on this path and I was at a full gallop when I turned that corner. I used the skills of a ninja and Jell-O to miss the same family on the bikes. They had stopped to smell the flowers, or look at the sunset, or something, but what they almost received was me wrapped around the spokes. I gave a wave to the little kids, never missing a stride and continued to the pile of sticks that told me to slow down. I found my water, took a breath, and toed the line for intervals #3 & #4. Now dusk was setting in and sweat was in my eyes, but I was ready this time and when I saw the happy little family, I was ready. This time the kids must have wanted to change which parent they were riding with and this full scale procedure was happening right in front of me. I made a choice to go right and commit to it, just like Tom Cruise in Days of Thunder, I put the throttle down and trusted that everyone would clear by the time I got there, and they did. Yes, they cleared, but it involved me finding my inner hurdler. The interval was done, the rock said “slow down” and recovery was underway. By this time, I think they thought I was stalking them and they moved on to find other areas to explore, but my speed-work continued.13228_784883328249641_9003659057166373459_n

The Skunk

#5 and #6 were done without any major incidents, except for me getting lost in thought and almost missing the big rock, it was a BIG rock. I toweled the sweat from eyes and told myself that I had only one more set to do. I complain a lot about speed-work, I think about it during the day, I construct amazing excuses of why I should maybe just make it an easy run, or better yet, stay in the hotel room and watch TV. Then, just as clichéd as it sounds, I fight through the exhaustion and pain, I count down the miles till the light at the end of the tunnel changes from a train coming right at me, to the Finish Line that is welcoming me to cross it. This night was no different, and now I pounded down the path, intent on crushing these last two intervals. #7 was a total victory, I slowed at the rocks, hit my split time and felt strong. Taking a deep breath at the turn around, I cruised to the pace that was called for and rounded the blind turn and I WAS FLYING, when there next to the path, tail in the air, and from what I could gather in that millisecond, in a bad mood….SKUNK. Now, basically this is how this goes, if you look at the graph of my speed from this workout, there is no doubt you could find the exact moment that I passed Pepe’ Le Pew. I once was told that every runner has 6-8 seconds of acceleration in them, no matter their level of exhaustion. I used all 8 seconds, and Usain Bolt had nothing on me for that brief span of time.

Final Thoughts

Intervals were over, the cool down had been completed and I sat on the ground drinking my water and chocolate milk, all the while keeping an eye out for Pepe’. I sat there with a sense of satisfaction that only runners really understand. No one made me go out there and run. The Hanson Brothers were not sitting in Michigan, wondering if a guy named Reist was going to live up to his obligation he had written down on a piece of paper months ago. I was compelled to go a push myself, because I am runner. I find strength in my exhaustion, satisfaction in my accomplishments, and my level of determination rises with each run I finish. I am on a quest for an epic run, I will find that run when I bury the excuses and embrace the work.  – Reist Mummau

Location – Murfreesboro, TN

Date – June 16, 2015

Warm Up – 1.51 miles 8:58 pace

Interval – 5.03 miles (400 meter recovery included)

1 – 2:26.4 0.37 6:38

2 –  2:29.1 0.37 6:40

3 –  2:26.8 0.37 6:37

4 –  2:27.0 0.37 6:36

5 –  2:23.7 0.36 6:37

6 –  2:25.4 0.37 6:37

7 –  2:22.0 0.37 6:28

8 – 2:18.9 0.37 6:13 (Skunk Interval)

Cool Down – 2.54 miles 9:20 pace

Total Miles – 9.08 miles

GoRun – BeEpic

www.runhardalwaysfinish.com

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Training 2.3 – 2.6 The “Feel Good” Run

June 16th, 2015

The Story

In order to accurately describe the final few runs of the second week of training, I have to take you back to the shortest run of the week. Wednesdays are my dedicated rest day during training and while rest days are annoying, I also look forward to them. But this past Wednesday, there was going to be a short run completed on rest day. A year ago a guy asked me if anyone could run, especially a “big” guy. We talked about how running is possible for anyone, the key is to just start, which he did. He started by walking on the treadmill, 15 minutes left him winded, 15 minutes left him exhausted, 15 minutes is what he could give. He continued to work every day, he began to change his diet, and he began to see new results. We would often talk on the phone about how things were going, then we decided to set goals. At the end of January 2015 he set a goal to run a half marathon in February 2016, and with that decision we were off and “running”, (See what I did there) meanwhile he was still walking, still working. He would update me weekly, 20 minutes, 38 minutes, 45 minutes, he kept getting stronger. The question he would always ask me was, “How will I ever finish 13.1 miles?”image The answer is simple; you just don’t quit. Several weeks ago we talked and he told me that he felt like he had plateaued, both in his weight loss and conditioning. He was now up to 60+ minutes a day walking with no issues, he was definitely getting stronger. Last week, I was working in his area of the world and we met up for what he thought was going to be a Wednesday morning walk, we didn’t walk the whole time. On this Wednesday we RAN 30 seconds and walked 4 minutes, we destroyed a hill that tried to discourage us and finished 2.5 miles of running excellence. He crushed it plain and simple. Several hours later, he looks at me at lunch and says all morning he has been burning up inside, that he was so full of energy and wished he could just go back out for another run. “Welcome to the Runners High, I would like to introduce you to endorphins!”
I run for a lot of reasons. I have goals that I want to achieve, and work hard to chase of them. But as a runner, watching another runner achieve goals so far out of their comfort zone is ultimately one of the most inspiring things to witness.

This Weeks Totals:

This week ended with 4 solid runs, the final run on Sunday with my son was very cool. But my “Rest Day Run”will be the defining moment of this 2nd week of training.
Training 2.3 – Rest Day 2.5 miles
Training 2.4 – 6.15 miles 52:32
Training 2.5 – 6.26 miles 53:40
Training 2.6 – 7.02 miles 59:23
Training 2.7 – 9.04 miles 1:17:59
Week 2 Mileage Total – 46.55 miles
Shoes – Red/Black Brooks Adrenaline GTS 15

Week 2 Training is completed

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Training 2.3 – The “Rest Day”

June 14th, 2015

Training 2.3 – The “Rest Day”

Date – 6/10/2015

Runners always get asked how and when they started running and there answer almost always starts with, “I never thought I would be a runner”. I am no different, but how I started was a bit stupid, I was a bit stupid.

The Beginning 
In 2010 my sister in law up and decides she is going to run a marathon in honor of her mother, who has beat breast cancer twice, at the 26.2 with Donna Marathon in Jacksonville, FL. When she finished this race, she was very clear to challenge her unsupportive brother in law (me) to try and run a marathon. I accepted the challenge and then I didn’t train very well and when I stood at the start line in my cotton socks, no band-aids and never having run more than 8 miles, I figured I was ready.

Here are some things that happen to an unprepared marathoner:
-You don’t eat or drink because you are afraid to stop and use the porta-john (as if time was an issue!)
-You are confused why people keep offering you Vaseline; I figured it out in the shower later.
-I started with a banged up foot, I ended up with 2 displaced fractures and a broken toe, Nice.
-Medics followed me from mile 23 begging me to quit and when I finished, they  put me in a wheelchair while calling me names. (Deservingly so)
But guess what, I was hooked. I finished in 5:43:44 and I made the loud proclamation that I would be back and I would break 4 hours. I subscribed to Runners World, I went to the running store and got the correct shoes, I trained my butt off, and I was doing it right this time. And when I returned one year later, I ran 3:59:10.

2012 Finish 3:59:10

p 2012 Finish 3:59:I knew I had found something that drove me to set goals and then work to accomplish them.

I have run 10 marathons up to this point and my desire for the finish-line never wanes. What I didn’t know was, what an unbelievable community that we as runners are a part of and I wanted to try and make it better. I travel over 200 nights a year all over the U.S. and I get to run in so many different states and towns. I have been able to see all types of runners, fast, slow, big, or small and they all have one thing in common, they run. I am part of a community that survives on support from others. I started a page for my family as we all started running, to help encourage each other and at times talk a little smack. That page has grown into something I could have never imagined and it is so inspiring. Runners that I will never meet find and give encouragement through the page. Nobody cares who’s fast or how far they run, because all runners deserve a high-five! The page name came from my wife as I ran that first marathon. She stood on that course all day and found me at so many mile markers and screamed “Run Hard, I know you will Finish.” She believed in me and I figured I better believe in myself, so I finished.IMG_1920
What drives me to run? I want so badly to qualify for Boston. My marathon PR is 3:41:42 and my qualifying time is 3:25:00. It seems like a stretch, but I believe I can do it. So I keep pushing and I keep running. I run because I want to encourage others to keep fighting. I want everyone to experience the finish line at least one time. It can be that one time that sparks a fire. Running has shown me that I am tough and that I have a little bit of awesome inside me; I just need to believe it.
Quotes that help me:
Let effort, not speed define you as a runner.
You are STRONGER than you know.

The “Rest Day” is done

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Training 2.2 – The “Pain in the Parking Lot” Run

June 12th, 2015

Training 2.2 – The “Pain in the Parking Lot” Run

Date– 6/9/2015
Time – 6:05am
Location- Redmond, Oregon
Distance – Total 9 miles
Warm Up – 1.5
Speedwork – 6
Cool Down – 1.5
Duration – Total Time – 1:13:26
WUp/CDwn – 26:39
Speedwork – 46:57

The Night Before
I could see it from my hotel room, the parking lot that I had just driven around verifying the distance of exactly .5 miles. I sat on the edge of the bed, having just finished 6 miles, staring at the parking lot, knowing that tomorrow was speedwork. I laid out my gear for the morning, while at the same time I was hanging up my shirt to dry from the run just finished. It was right then, right at that moment that it hit me, marathon training had really started. My sleep was important, not for my looks (too late for that), but because the grind of 18 weeks of marathon training truly starts when I have to do my first speedwork session. Time to sleep, get rest, I am chasing Epic.

Chasing Speed
The alarm shrill fills the room at 5am and my eyes open, then they close. Again at 5:05am my eyes open, then they close. 5:10, it somehow it gets louder and I sit up and try to remember what State I am in. I part the curtains to see if the parking lot is still there, the sun is fighting its alarm clock as well and is slowly rising. I dress, find my shoes and my watch, I sit on the edge of my bed and read my training schedule to confirm the misery in front of me.

12×400 repeats – Goal time of 1:40 per interval (6:40 pace) with 400 meter recovery. 1.5 mile warm up and cool down.

I drank some water, ate some food, grabbed a towel and headed out of the room to the parking lot. I am chasing Epic

The Work
I eased into the warm up looking to chase the grogginess from my head and the lead from my legs. It was cool and sunny, perfect weather for the workout, and the warm up continuedimage

I toed the crack in the asphalt, like Meb at the start of Boston. This split in the ground, would be my start and finish line for the next hour, it was time to go, it was time to chase Epic.
1st – 1:36 I hit the Garmin and took off. At 100 meters I knew I was flying, I looked at the watch, 5:55 pace. “ Whoa, slow down Clydesdale, you have 11 more of these”. Epic is found at the finish, not at the start, so I smoothed it out.
2nd – 1:33 Adrenaline must have be flowing, I CANNOT keep this up!
3rd/4th/5th – 1:38/1:38/1:37 Starting to find a rhythm
6th/7th/8th – 1:35/1:40/1:37 I got a little greedy with 6 and paid on 7
9th/10th – 1:37/1:36 Control your breathing, focus on pace, dig deep
11th – 1:35 “I have ONE more after this, push Reist”
Final – 1:35 At 300 meters I felt strong, I was smiling like a kid that got to stay up late and eat ice cream. I crushed that last 400 meters.
Average Time per Interval – 1:37 (6:28 pace) the best set I have ever done.

Final Thoughts
I sat on the curb of the parking lot outside my hotel room, drinking my water as sweat poured down my face. My yellow dry-wick shirt was anything but dry and my hat had been tossed awhile go. I looked at the spot where I had finished the final steps of my cool down and grinned from ear to ear. I had set a goal, it was outside MY comfort zone, and I had conquered it. That is my definition of EPIC and on this day I had caught it.

The “Pain in the Parking Lot” Run is done
Shoes – Brooks Adrenaline GTS15 Black/Red
Total Training Miles – 34.58

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Training 2.1 The “Fairgrounds” Run

June 10th, 2015

Training 2.1 – The “Fairgrounds” Run

Date– 6/8/15
Time – 8:00pm
Location-Redmond, Oregon
Distance – 6.23 miles
Duration – 53:29
It is amazing how many excuses I can come up with in a short time on why I am not going to run. I was making them up so fast tonight a stenographer couldn’t have kept up with me. Here’s the deal; Monday’s are a hard day for me, especially when I am traveling to the west coast. This morning I was up at 3:30am, on the plane at 5:40am, as we were just ready to take off, I mean seconds before the pilot hit the throttle, a woman decided she didn’t feel like flying and made it clear to everyone. So, we turned a13228_784883328249641_9003659057166373459_nround and went back to the terminal. This set us back a hour, I arrived in Portland late, drove several hours to Bend/Redmond and by 7pm I was making excuses(solid ones, I might add) to not run, but I did. The Deschutes County Fairgrounds was next to my hotel and proved to be a great place to run, with awesome scenery. The training plan called for 6 and I was an overachiever, by a little. Tonight I almost didn’t run, which would have been sad, because I felt so good when I finished. Tomorrow is speed work, 12×400 meter repeats, my feeling after that may be a little different.

“The will to finish”, should always defeat “the want to quit.” – Reist

The “Fairgrounds” run has been crushed

Shoes – Red/Black Adrenaline GTS15
Total Training Miles – 25.58 miles

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Training 1.4 The “Double H” Run

June 9th, 2015

Training 1.4 – The “Double H” Run

Date– 6/7/15
Time – 3:00pm
Location-St. Charles, MOimage
Distance – 8.13 miles
Duration – 1:10:31

I set off on this run knowing that it was 92 degrees, I absorbed the looks of “he is an idiot” as I ran through the neighborhood, but I didn’t care. I am a horrible cold weather runner, I whine and whimper with the thought of heading out in cold that will freeze my face. Heat on the other hand, I don’t hate, and this run was all kinds of HOT. It was a pretty straight forward run, the plan call for 8 Easy Miles, so I ran all 8 miles and sweated like I ran 16. At one point in the run, I rolled up in a water fountain for some much needed hydration. As I approached the fountain there were 3 kids basically having a water fight and hogging my water time, I mean the Garmin was running, I needed to drink and go. When they turned and looked at me, my heated condition scared them, badly, because they took off running (could have been the smell). I drank my water and finished my run. Oh, yeah, the second H, I am the idiot that pick a route full of hills as the temperature approached 100 degrees. (Genius)

The “Double H” run is over.

Shoes – Red/Black Adrenaline GTS15
Total Training Miles – 19.35 miles

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Training 1.2/1.3 The “NyQuil Shuffle” Run

June 7th, 2015

Days 1.2/1.3 – The “NyQuil Shuffle”

Date– 6/5&6/15
Time – 8:15am
Location-Branson, MO
Distance – 5.01 miles
Duration – 44:54
1.2 It figures, I start my training cycle and BAM! I wake up on Friday with a cold, the kind of cold that starts in your chest and explodes through your nose…ugh. With a foggy head and a 5 hour drive to Branson, MO for a family reunion in front of me, I took a day off. That’s right, the second day of training was an unplanned rest day, double ugh.

pain1.3 The room is quiet, despite it being occupied by myself, my hot wife and two teenagers at 6:30am. The long drive and good food at the reunion has everyone sleeping soundly, but not me. Behind our hotel is a church with a huge parking lot, I have been sedentary long enough (25 hours), I am going to run. I got changed, left the room dark and walked to the church. It was already pushing 80 degrees and humid, I figured I would just sweat the cold out…triple ugh. The schedule called for 6 easy miles, I ran 5. I listen to an interview with Katherine Switzer while I ran and was inspired by her dedication to the sport. I finished, felt both awesome and extremely drained all at the same time. I walked back to the room kind of expecting a reception of “nice job dad”….they were still sleeping, so I loudly opened curtains and turned on the TV. (Dad of the Year nominee). My run today was fueled by cold medicine and the obsession. I have convinced myself that if I am sick with a cold, that a good run will fix my stuffy head, running nose and scratchy throat, better than NyQuil can. I am a runner, of course I think that, don’t you.

Days 1.2 and 1.3 done

Shoes – Orange/Red Adrenaline GTS15
Total Training Miles – 11.22 miles

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Training 1.1 “The Pacer” Run

June 5th, 2015

Training 1.1 “The Pacer” Run

Date– 6/4/15

Time – 6:15am

Location-Santa Clara, CA

Distance – 6.21 miles

Duration – 53:55styk

Recap:

It was anything but warm this morning in Santa Clara.  The chill was just enough to make shiver and wonder if I should have dug around my suitcase for my gloves, but that would just be crazy, it is June. I set off on the familiar path that I have been running for the last month while working in California. The first mile borders a busy road and is very nosy, and then it angles back into neighborhoods and is surprisingly peaceful amongst this busy city. The path was busy today with bike riders commuting to work and retirees out for morning walks. I was scheduled to run 6 easy miles for Day 1 of training and I was doing a 3 mile out and back from my hotel. The first 3 were a bit uncoordinated and I could find no real rhythm.. As I was approaching the turnaround point, I passed another runner coming towards me and I recognized the familiar Boston Marathon Finisher shirt she had on, the shirt I so strongly desire to earn one day. I waved and made my turn and proceeded to fall in behind her about 75 to 100 meters back and we ran. I say “we” ran, but I don’t think she had any idea I was behind her. Her pace was so even and her stride so smooth, I began to feel my own run smoothing out. I followed her for 2 miles, until we hit a crosswalk where I caught up and to be honest may have freaked her out when she saw a 6’3” Clydesdale rolling up behind her. She slowed to the side and gave me an odd look, so I smiled and said “nice run” and kept on going, she waved smile back and said “Thanks!” I noticed she then fell in behind me for the remaining of the path, then headed into the neighborhood. Little did she know how she helped me on this run, I am grateful to my “Pacer”

 

For all 10 marathons, I have trained almost every mile by myself. I wonder what it would be like to run with a group. Being on the road 200 nights makes this difficult, but I think there should be a way.

Who has a suggestion on how I could find running partners as I travel the U.S.?

 

Run 1.1 is done

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TV Reruns and Marathon Training – Intro to the season and the recaps

June 3rd, 2015

I love watching a good TV series.  Spending the time watching a show, seeing the story develop, and getting excited for the finale at the end of the season. What makes this even better, is when the season finale lives up to expectation and leaves you wanting more.  The other side of this scenario, is the off-season, the season of reruns.  Yes, I love the show, but I have already seen these episodes and it just doesn’t have the same effect on me, I struggle and I often don’t watch the rerun, the thrill is gone.  This is how I feel about my training in between marathons.  I love running the marathon, it is my favorite distance, (don’t ask me if it is my favorite at mile 22), and when I am in between races, my running has always felt like TV reruns.  I love the run, but it just doesn’t have that same pizazz as it does when I am training for a race. (I used pizazz in a sentence….solid) I have always thought that everyone needs some sort of motivation or goal to that inspires them to run.  Mine just happens to be, running 26.2 miles, getting a medal and eating all the food.  But this year after running my last marathon in February, I made a choice to look at the “Rerun season” with a different attitude and mindset.  I was going to put a plan together to train for the training.  And I tricked my feeble brain into being excited about my running during this time of no suspense, no new plot line, but what did happen, a new character was being developed for the upcoming season, me.  I started on February 23 with my “train to train” program designed by me.  I increased my runs each week by 1 mile until I got to 9-10 miles a run 4-5x a week.  No pressure, no time goals, just running….and I got stronger.  I started eating better, which means I stopped snacking all day long and lost 15lbs, and most importantly I was engaged and motivated to run.  I can’t wait for the season premier and for the story to unfold, because the finale is going to be EPIC. beepic

Now here we are, starting another cycle of marathon training and I want you all to be a part of it.  I will write a recap for each run, and publish them for you, these recaps will include:

  1. Location of the my run
  2. Short description of the run
  3. Attempt to be humorous
  4. I will go on and on about how much I love running

I will also be doing video blogs, because frankly, I am much better at talking then writing.  I might even be inclined to start a Podcast…I don’t how but it sounds cool.

Here are some facts about me and my running you may or may not care about.

  1. Shoes – Brooks Adrenaline GTS15 Size 12 / I have 5 pairs, all different colors. 3 are in rotation now, with the other 2 being moved in during the summer as the others mileage out.  (usually at 350 miles)image1
  2. I wear a belt for my phone. It is the same belt I have run with for the last 4 years.
  3. I rarely listen to music anymore. No reason, I just stopped one day.  I do like to listen to books or podcasts on really long runs.  But every so often, I can be found jamming along roads of the U.S.A.
  4. Favorite Artist to listen to while running – Andy Mineo
  5. 5489781D-DF60-47B5-99D8-27B8B5EC70A3GPS – Garmin 10…..for now
  6. Training plan – based on the Hanson
  7. Wednesday will be my rest day
  8. If you have questions, just ask

And finally:

Where/When: 10/5/2015 MO’Cowbell Marathon – Saint Charles, Missouri

MO-Cowbell-Logo

 

 

Goal:  BQ (it is a stretch, but hey I am a dreamer) It is a stretch because my PR in the marathon is 3:41:42, my BQ is 3:25:00…stretch.  But I am up for a challenge, and I know my running family will cheer me on.

If you see I am running in your town, please let me know if you want to go for a run!

IMG_1920

Let’s get started.

Reist

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