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.
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.
#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.
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