Posts Tagged ‘pain’

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 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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2014 Portland Marathon

October 9th, 2014

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On November 9th, 2013 I signed up for the 2014 Portland Marathon, I signed up sitting on my bed in my house in St. Charles, MO and then I went on with my life.  Before I knew it, the training started and then I got some great news, my friend Devon (from Distant Runners) agreed to run with me at the race.  So we trained, we encouraged, and then it was time to race.

My hot wife Andrea and I flew out early to Portland, took in some sights, I ate a lot, including Aarons (Devon’s husband) burgers and Waffles made by Jonalee and James who are friends living in Portland from back home in Missouri.  I carb loaded like a champ for this race.  Saturday for lunch, we ate my customary Pizza with my sister and brother in law and then we all met Colene (Distant Runner) at the expo for our race numbers….I did not buy ANYTHING!!!  I was asleep by 9:30….

Race Day:

4:00am – Walked to around the block and then stopped at 7-11 for bananas and Gatorade

4:30am – Laid back down and freaked Andrea out, because she thought I overslept…oops

5:18am – Devon texts and she is on the train.

6:00am – We are walking to the corrals.  They messed up on Devon’s corral assignment putting her in E and not B with me where we belonged, so I moved back and we positioned ourselves at the very front of the corral…we made mean faces so no one would try and take our spots.

7:12am – Runners ready – Set – GO!  We were off, here is something you may find interesting.  Those first few steps of the race were the very first time Devon and I had ever run with each other.  Over the years we have talked, I have had dinner with her family, my wife has made the comment that Devon’s husband Aaron is my twin, but we had never run once run together.  But, I trusted her, she made the plan, my job was to run.

Miles 1-3 we looked like we were playing Frogger as we dodged in and out of runners, Devon took the lead as we weaved through the crowd.  One of the benefits of being tall (Devon 5’11” – Me 6’3”) we were able to see the holes to run through.  We were like the Matrix…whoosh 8:23-8:17-8:32

Miles 4-8 after running mile 3 which was a HILL that I did not know was going to be there, we turned the corner to a smooth, easy downhill.  Devon had mentioned that we would not be going sub 8min miles during the first half of the race, but this hill was AWESOME and we crushed it.  It was flat for the next few miles and we settle in at a comfortable pace.  I never looked at my watch, I just ran next Devon and we had good conversation, we took EPIC pictures, and we ran.  7:45-8:02-8:12-8:13-8:16 

Miles 9-13 my description of these miles were warm/humid/hilly, but not difficult and I felt strong.  Again, I paid no attention to pace, I continued to follow Devon.  We found every photographer and frankly I think we scared a few of them. The run continued 8:17-8:16-8:08-8:24-8:14

Miles 14-16 for months Devon and Colene had talked with me about the hill at St. John’s Bridge, my plan when I got to Portland was to drive over and look at the hill and that never happened.  So as we eased into the final miles before the hill, it just seemed to get hotter.  Devon and I just kept talking and running, it is what friends that run do. 8:18-8:05-8:26

Miles 17 The hill hurt…that’s it. 9:09

Mile 18-20 when we crested the bridge and started the short downhill I knew something was wrong.  I felt strong, my legs were not hurting, but I could feel small cramps trying to grab me.  With my past disasters I had some panic set it in.  Devon was talking, trying to engage me, but I was preoccupied with what might happened. We kept running, we still took epic pictures. 8:29-8:23-8:38

Miles 21-23 at the 20.5 mile mark Colene was there, she was there with water and I think there was a halo over her head.  This was the moment that I knew, I was in trouble, because I was not enthused, I didn’t make any jokes, I posed for no pictures, I just kept running.  Devon did all she could to keep me entertained, told me stories, pointed out things to look at, and all she got from me was….nothing.  What I wanted her to know was I heard everything she was saying, I laughed at her stories in my head and saw the beautiful sights, but I had to focus.  I was hurting bad. 8:47-8:18-9:10

Mile 24 as we approached the mile marker sign I was prepared for it to say 24, instead it said 23 and I was deflated.  Devon just kept moving and encouraging, but that disappointment was more than I could stand at that point.  It is amazing how things affect you when you are exhausted, but that simple mistake in my head was devastating.  Devon had begun insisting that I drink more water, and proceeded to run ahead and fill her bottles and force it on me, at times she raised her voice “Drink it NOW”.  At some point in that 24th mile, I told Devon that I had to walk and get myself together.  She just ran ahead, she got me water and we continue running.  10:35

Mile 25 this is where it gets hazy.  I am going to include the link to Devon’s recap so that you can read her prospective of the race and get a much clearer description of the last 2.2 miles.  Here is what I remember; Devon continued to encourage, but also understood when quiet was the best encouragement. Although on the outside I am sure I had a blank face, inside I was a hurricane of emotion.  I wanted to see Andrea (hot wife), I was so thankful to Devon, the crowds began to build and they were completely supportive, but I was not just hurting, I was in pain.  Yet, we kept running. 8:57

Mile 26 The truth of the matter, I don’t remember a lot of the last mile.  I remember making sure to focus on Devon’s right elbow as it swung back and forth, who knows why, but that is what kept me on track.  I kept looking ahead for the turn to the final .2 and it seemed to be going away from me. The thought running through my head was “Devon, keeps telling me it is just ½ mile away, it is taking a long time to run 800 meters”, I am pretty sure it was further than a 1/2mile.   That last mile, I gave everything that I had, I knew that when I crossed the line, Andrea would be waiting, I could stop running, but for that moment I ran as hard as I could.  Devon and I just kept running. 8:19

pt2

Final .2 we made the right turn and Devon ran in close and said “this is what we have been waiting for let’s make it epic”.  We pumped up the crowd and high-fived who we could and then we made the final turn and I saw finish line.  I love the finish line and I had enough running, I wanted to cross it.  The adrenalin was flowing because I absolutely ran with whatever I had left to that line.  Devon and I crossed the line together, we stopped running. 1:57 7:30pace

Finish Times 

Reist Mummau 3:42:28

Devon Johnson 3:42:27

Post-Race – as we walked from the finish line I began to cramp and it was nothing like I have ever gone through before.  Devon found Andrea for me and before I knew it I was in the medic tent.  The cramps were rampant and in time they moved me to the bigger med tent.  For 2 hours they worked on me, the doctor was shocked at advanced stage of dehydration that I was at and they just kept giving me fluids.  My mistake was not taking enough fluids in at the beginning at the race.  The weather turned hot with high humidity and I was in trouble before I even knew it.  I am more knowledgeable about my body after this race, the lessons learned will only benefit me in upcoming races, and they better, because this race hurt.

I have run 9 marathons now and this one by far was the best.  I didn’t reach my goal of a PR, I did not run a perfect race, but I ran a hard race and left everything on the course.  I ran with a good friend, who was strong, encouraging, funny, and she is an excellent runner.  Thank you Devon, it was an epic day.   This was the first time that I had ever run that far with anyone, and I can’t wait to do it again.   For a different perspective, check out Devon’s blog about the race. 

Devon and I sporting our post race hardware

Devon and I sporting our post race hardware

I ran hard and finished, and just like at every race my beautiful wife was there to make me feel strong again.  She knows just what to say, she has the ability to boost my ego when my confidence is low, and she is what I would l think about when it got so hard on the course.  I write so often about impressing yourself with your running and it is true, but there is always a part of me trying to impress Andrea.  Thank you Andrea, we make a great team. – Reist

Andrea, Reist, Medal

Andrea, Reist, Medal

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Marathon Minus a 5K – Respect The Run

April 29th, 2013

painIt is 2 days since the Illinois Marathon and it has been 2 days of trying to make sense of my epic failure. What were the factors that left me literally sitting next to the 23 mile marker with a teenager holding a walking talkie leaning over me asking “Sir, are you going to be alright?” How did I, a 5 time finisher of the marathon, end this marathon only a 5k short of the finish line? I was bewildered to be sitting in the medic tent and then in a van driving to the finish line. “This is not how you get here” I said to myself (and I meant that literally as the people driving the van got lost trying to return to the finish), FIGURES. I watched from the medics table as runners crossed the finish line and barely heard the doctor tell me how smart it was that I shut it down, the damage that could have done…blah blah blah, I wanted to finish. Yet the question lingers, What Happened? So after swallowing the disappointment, anger, and for that matter embarrassment, I have focused in on one word that I was lacking that lead to my failure, RESPECT. After several strong marathons, I got cocky. So what if I am dealing with Plantar Fasciitis and my training slowed to a crawl, pay no mind to the testy IT band that hurt so bad at the end of the last marathon in February, I will show up and run. Who am I to think that I can just put my shoes on pound out 26.2 miles without putting the work in, the marathon has a way of humbling you and let me say, I have been humbled. Here is a quick recap of the run, this will be short.

  • Mile 1 thru 18 Run at an 8:30 pace, foot with PF obviously hurting but it was not increasing.
  • Mile 19 though 21 – foot with PF pain increasing – stop whining
  • Mile 22 – ouch walking
  • Mile 23 – I went to the ground, I didn’t sit down, I WENT to the ground quick. I was dumbfounded, perplexed and as I tried to get to my feet, I slammed to the ground again, as my knee and foot were trying to get my attention. To the credit of the young volunteer that ran to me, he could tell this was not a runner just stretching, something was wrong and he had already called the medics. When the first one arrived, I was attempting to take off again and he looked at me, shook his head and told me to sit down. After checking me out, he told me I need to stop, the last time I ignored this command I ended up with a fractured foot and wife with not a lot of sympathy for me because of my hard head. So it was at that moment, I hit the button on the Garmin (which we all know means the run is over) and sat down.

So what do I do with this experience, how can I learn from it and get better?

  1. Respect the run or the run will humble you.
  2. If you start a run with an injury, it will not heal during the run; most likely you will end up with more than you had at the starting line.
  3. If you want results, put the work in, you cannot get by on past results
  4. Listen to the body, not the mind. Especially in my case, the body is much smarter.
  5. Deal with disappointment and failure but do not accept it as the end. Understand that it is what builds character and strength, but you have to get back up and fight again. Don’t quit.
  6. Set a goal and then work to achieve it, write it down, focus on it, and then go get it.

I was devastated in that van, but as we drove I saw all the runners and they gave me thumbs up, I found my wife and heard of her PR in the Half Marathon (by 13 minutes, yeah she is awesome!) and my mood was lifted. I read all of the great comments on the runHARD-alwaysFINISH page and I began to realize how great this community really is, I need to put this run in its place and go prepare for the next one. So that is what I will do.

Lesson – “RESPECT THE RUN or the run will HUMBLE you.”

-Reist Mummau

www.facebook.com/RunHardAlwaysFinish
Twitter @runHARDfinish

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The Green Shoes Are Mad – Mr. Garmin Is Ticked

December 8th, 2011

heel_painTwo weeks ago I made a bad ‘heel strike’ or maybe it was a rock I stepped on, but whatever it was I bruised my heel.  No big deal, I can run right through it right?  I read all the blogs; the inspirational quotes all saying “pain is letting you know you are working hard” or something like that blah blah blah.  Well Saturday I took off for my run with some mile repeats, put the hammer down and my heel laughed and said I don’t think so homie…..park it. Then I read a quote from that freakishly fast dude Ryan Hall

I actually think being a more balanced person makes a healthier, happier, and thus faster person. The question I try and ask myself when I consider whether or not to train more is what is my body craving and what is my body ready to absorb? Sometimes pushing harder is not the answer. It takes self control, confidence, and intuition to know when to train and when to rest, but when in question error on the side of being over rested.

– Ryan Hall

So I have shut it down since Saturday, it’s the first time I have taken a hiatus from running  since starting my training in August and my Green Shoes and Garmin are TICKED!  I am traveling in Houston this week and the Green Shoes have not left the suitcase and I can hear muffled insults of “get out and run wimp” and the Garmin right now is laying on the night stand and he is just staring at me and keeps saying “I don’t even know who you are…”  So tomorrow after 5 days and peer pressure from the Green Shoes and Garmin; I am going to take an easy run.  66 days, 7 hours, 52mins until the 26.2 Run with Donna Marathon in Jacksonville, FL.  I am going back there to run it with 2 good feet this time, don’t get me wrong I am proud I finished it last year, but I want to run it HARD this time.  If there are any Loopsters running let me know, I can use all the support and advice possible.

Now on to my next issue, and I will make it quick.  Saturday, I leave on a cruise (yeah!!), I just looked at my training schedule and I am to run 20 miles this weekend.  So I am wondering, exactly how dizzy am I going to get running in that many circles?  Carbing up before should be no problem, protein after the run…check.  But that is a lot of left hand turns!

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.”

– Frank Shorter

“The will to win means nothing if you haven’t the will to prepare.” 

– Juma Ikangaa

 

Run Hard – Always Finish

Reist

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