Posts Tagged ‘train’

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

May 1st, 2017

You have it within you, I know you do.

#runhardalwaysfinish

runhardreist

 

Run to the mailbox……#runhardalwaysfinish www.runhardalwaysfinish.com

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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Posted in Experience, For Fun, Inspiration, Marathon, Run, Running, running log, Starting Out, Training, VLog | Comments (0)

“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 – 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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You Were Stronger Than You Knew

December 8th, 2014

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There are so many examples of awesomeness coming across the posts today. This weekend people have run half marathons, full marathons, 5K, 10K’s, Ultra’s and it goes on and on. Here is what is so cool, all week leading up to this, I read about everybody being nervous about their races. And yet you did it, you found your inner awesome and you showed it to the world. You were stronger than you knew.

– Reist

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