Archive for the ‘Training’ Category

30 Miles Training Run – Yeti 100

March 15th, 2018

This is my story of 30 Miles, Rain, and a VW Bug that wants camera time
If the only thing that I ever learn from running is how NOT to quit, I will have learned a lot. – Reist

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“22 Chilly Miles in California” Yeti 100 Long Run #3

March 6th, 2018

On a 2.3 mile loop, Long Run number 3 was run in Palmdale, California. I watched the town of Palmdale wake up…and look at me like I was crazy.

Music –

You Can’t Stop Me – Andy Mineo Modum

Kai Engle URL:…

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“The Shirt Froze” Run – Yeti 100 Long Run #1

February 21st, 2018

The day after battling through the sign up for the Yeti100. I set off for a cold run. The first of many long runs, as I get ready for my first 100 mile ultra marathon.


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The Agony and Joy of the Sign Up – Yeti 100 Endurance Run

February 21st, 2018

Signing up for the Yeti 100 mile race was the beginning. It was an interesting morning, as I outlasted the internet.
#yeti100 #yetiarmy
#zumbro50 #rundonna
#EffortOnTheRegular 🏃Effort is inspiring 🏃‍♀️
@orangemud the journey begins…

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25 – Mailbox – Write Your Own….We are Runners

May 1st, 2017

You have it within you, I know you do.




Run to the mailbox……#runhardalwaysfinish

Posted by Run Hard – Always Finish on Sunday, April 30, 2017




Excuses are used to make doubts seem justified. Don’t let doubts outweigh your confidence -Reist

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AFTERSHOCKZ SPORTZ Titanium Headphones Review

February 19th, 2017

There is no doubt that I like buying gear for running.  No category is really safe; I am forever on the quest for the next best thing.  So, when BibRave gave me the chance to hook up with AfterShokz and try out their Titanium headphones, I jumped at the chance.  Aftershokz headphones are very unique, due to the fact that the earbuds don’t go in your ear, but rest near your temple on the jaw bone.  Sound then travels through the skull (!!!) and leaves your ears open to hear the surrounding environment as you run.  It is different and innovative, but is it effective?

The following are my Pros and Cons with the AFTERSHOKZ SPORTZ Titanium Headphones:


  • Lightweight and comfortable
  • The ability to hear and listen for traffic at the same time
  • Safe for those who sweat a lot. Sweat proof
  • They stay in place as you run, very little bounce


  • This style is not Bluetooth, so you are fighting wires, but they do provide bluetooth options
  • The sound is thin but very clear.  (ask me if that doesn’t make sense)
  • Bass will vibrate your jaw, takes some getting used to while wearing
  • Headset is not adjustable

The AFTERSHOKZ SPORTZ Titanium headphones are innovative and for the most part worked well for me.  You are able to listen to your music, and hear the world around you.  You have to be understanding that the sound is traveling through your jawbone and not your ear, thus giving a different hearing experience.  I listen to books when I run, and the AFTERSHOKZ worked excellently with this type of usage, but with your music you have to be prepared for your jaw to feel the vibration when the bass drops.  The fit for me was good; I really liked the fact that they were lightweight and did not bounce as I ran down the road.


Try them, write me and let me know what you think.  I believe that it is a great idea and why it might not be for everyone, everyone should try them at least once.

Some info and places to learn more about the AFTERSHOKZ headphones:

2/21 – Join us on Twitter at #bibchat and talk all things running.  There will be many BibRavePros available for questions about the headphones.

Ask me how you can get this cool water bottle from AFTERSHOKZ









“Disclaimer: I received AFTERSHOKZ SPORTZ Titanium Headphones to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!”

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Traveling Runner – The Stories

November 23rd, 2016

img_1382I see the world as a big neighborhood.

When you lose the feeling that traveling from one coast to the other is not unusual, but ordinary, your perception of our nation becomes…..that it is almost small.  In any given week, I will spend time in 2-3 of the time zones, except when I go to Arizona, because they don’t believe in the whole daylight savings thing and it completely messes up my TV viewing…. when is the 6 o’clock news on…..7 o’clock!

I have often said that there are times I feel like you could use a passport as you travel the U.S.A.  Leaving the Mid-West and traveling to either coast can be a culture shock if you are new to those areas and of course there is always Texas.  Texas wants no part of the title Midwest, Southwest, or West, Texas has its own identity and really good food.


How does this all play in to an article about running?  Because over the last 15 years I have traveled on average 150 nights a year and in the last 6 years – that travel has included my running.  There was a time that my night ended at the hotel, with extensive snacking, sodas and laying around.  Those days are gone, the hotel room is now, no more than a launching pad to whatever run is on the schedule for that night.  I have run in all parts of this country, Central Park in New York, Miami Beach, Lubbock Texas, Hiram GA, Lacey WA, Sunnyvale CA, Peoria, AZ, Boulder, CO and there is a great story about Gillette, Wyoming, the list could just keep on going.

But it was a short run in 2011 that I allowed the title of Runner to be connected to my name.  I wrote about it one time years ago and it happened in a town named Kearney, Nebraska. I was early into my running and still was trying to figure out what the heck I was doing.  I awoke very early in the morning with a 3 mile run planned and it was pouring rain outside.  I sat on the edge of my bed in the dark having that all too familiar fight with myself, that all runners have, trying to convince myself that I needed to get out there and run. (The argument was not internal, but out loud and I am sure the room next to me thought I was crazy).  I did run that day, in the pouring rain and cold wind blowing, and I loved every moment of it.  I got back to my room, which was still dark, and I was on cloud nine.  I had no idea what was going on, but I felt like the king of running that morning and I couldn’t stop telling everybody that I came in contact with that day.  The server at the restaurant, got a 10-minute breakdown of the run before I ordered my lunch, the young guy I was training had a full day oimg_8419f me giving him a second by second recap of the that epic 3 mile run.  I would later learn that I was seriously hopped up on endorphins and the cashier at the gas station did not care about the negative splits that occurred during the run…she said she didn’t care…. twice.Time has passed and there have been epic runs and epic failure runs, but what is consistent is the joy of running all over this country.  I have seen downtown L.A. like you can’t see in a car and felt the serenity of western Iowa’s peaceful countryside.  I’ve run the trail that halfway circles Lake Murray outside of San Diego, not forgetting to punch the red dot on the sign at the turn around.  Took off for a run in Flagstaff, Arizona and wondered why I was out of breath so quick, only to find out I was higher up in the air than even Denver. By the way, I may have looked ridiculous gasping for breath in the hotel parking lot. Circled the town of Key West, enjoying the beautiful scenery of the ocean, making sure to reward myself with a pancakes from the Blue Heaven Restaurant, and then Key Lime pie. (it’s ok, I earned it) I once went for a run in Ashville, NC.  It was to be a simple 3 miler, but sometime into the run, my contact popped out of my eye, I could not see signs or my Google maps and well… make a long story short.  I ran 10 miles that night and here is a fact, Asheville has got some hills.


This is an introductory article to what I plan on sharing with you all.  It will be stories of this amazing country seen from my running shoes.  I have met so many people in my travels and their stories are interesting, sad, and funny.  I have had skunks chase me (Nashville) and Grandmas high5 me as I finished a run (Utah).  I have gotten lost (more than once) and ended up in a race by accident (Central Park).  Running has challenged me, helped me find my competitive edge again, and allowed me to experience our country (and maybe a Caribbean Island or two).  I want to encourage you all to do the same.  Stories are coming, but for now why don’t you go for a run and experience your own story?

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Starting Over – 16th Time is a Charm

November 8th, 2016

I am starting over, for the 16th time.  I have a dream and the number of times I have failed is fueling this desire to succeed instead of diminishing it and allowing me to quit.  I have run 15 marathons and still have yet to get it right.  There have been some….better than others – my 2nd marathon still remains the only one that I completed with a negative split.  Now this next statement may not seem to make sense, although my marathon times have gotten faster but my performance has gotten worse.  I have become intimate with the “wall” and proficient at the “final 2-mile shuffle”.  So here I am, coming off of two of my worst performances in the marathon and WHY DO I HAVE SUCH HOPE?  Because each time I fail, I am challenged to improve the areas I am really bad at (on race day).

Here are some of my most classic finishes:

2013 Chicago Marathon – I was crushing it, I remember distinctly crossing the 18-mile mark and thinking how awesome it was that I was on BQ pace.  What seemed like seconds later, right after the 23 mile sign you could find me sitting on the img_0096curb looking like I was fighting with an invisible alien, otherwise known as full body cramps.  I finished that day in 3:44, the goal was 3:20.


2014 Portland Marathon – My goal this day was to simply PR and at that time it was 3:42. I ran with my good friend Devon who is very fast and she was pacing me.  We were all good and well ahead of pace until I threw in a 10:39 at mile 24 and finished that day at 3:43.

2015 MO Cowbell Marathon (The PR race) – This race had all the makings of greatness.  I cruised through the miles with little or no stress and as I hit mile 21 not one cramp or negative thought had dared entered my mind.  As I approached mile 23, I had to double check to make sure somehow I hadn’t left the course and found quicksand to run through, because the pace had slowed and I was forced shuffle home.  I was ecstatic to have broken 3:40 but discouraged with my late race performance.  Goal was 3:30, my finish time 3:37:42 (current PR)


2016 MO Cowbell & Marine Corps Marathon – Both races started with such promise and slowly spiraled into sadness.  In fact, at that The Marine Corps Marathon, I actually had to have a frank discussion with a Medic just to let me finish…which I did with my arms raised.

What can we take away from these examples?  It is clear that I have a problem finishing marathons at my designed goal pace.  It is even clearer, that I have serious fueling issues, as almost every race has included a point in which the power immediately goes out.  When that power goes out, it is one of the worst feelings you can have as a runner, because there is no real way to get it back and you are often so close to your goal, it literally hurts your soul.  The one thing that you read though, was that I finished each of those races, often against my own wanting to finish.  I had serious discussions with myself with all the reasons of why I should just sit down and wallow in my self-pity, but it was other runners that encouraged me, pushing me to the finish line.

So what am I doing about it?  This summer before starting my training for the last two marathons, I admitted to myself that I didn’t know what I was doing and went searching for help.  I found it in a knowledgeable, at times snarky, but always supportive running coach.  And all though the last two marathons were disasters by the clock, I was able to eliminate the things that I was doing right and feel confident in knowing that my fueling was the key.  But now the challenge remains…………how do I fix it?


The running calculators that are accessible have simply not worked for a large “Clydesdale” like me.  I apparently don’t process glucose and fat as effectively as I need to.  In fact, there is very little information out there for runners that are on the larger size (I am 6’3” and 205lbs) that want to run sub 3:30’s.  Sure there are those runners that are just naturally gifted – but I am not that guy.  I need help with this fueling issue, I am going to keep trying until I crack the code and when I do, I am going to spread that information to the running world.  There are many of us “Clydesdales” that want to run fast, but the calculators are not designed for us.  Often the generic calorie calculators end with the range of 180lbs and up, that is very general for what is needed to effectively fuel for a race. When you finally find a calculator that includes over 200lbs and all it tells you that you are going to have to take in 10 gel packets during your race, you make a funny face and do it.  But when it doesn’t work, you go back to the drawing board.  Here I am, drawing up a new plan, looking to “crack the code” of my fueling.  I am excited to be starting over for the 16th time.


Are you a runner that has “cracked the code” of your fueling?  Whether you are a “Clydesdale” or not, I would love to hear how you figured it out.  Send me an email with your story.

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“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

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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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