Carmel Marathon Training:

Race Date: Saturday, April 12th, 2014

We are excited to be partnering with the Carmel Marathon as the official training partners. We are offering discounted rates for both Individual Customized and Basic Training plans for athletes  participating in the race. We’ve participated in this event since it’s inaugural running in 2011, it’s a great race and we cant wait to help YOU succeed on the course!

Together we have completed 26 marathons, including several Boston Qualifying races, numerous half marathons, countless 5 and 10Ks, triathlons and one Ironman. We have a strong history of coaching  athletes to finish races of all distances as strong, confident runners. Running and endurance sports are our love and our lifestyle and we want to share it with you.

• Participant will take a brief athlete survey, Out for a Run will provide a unique 16 week training program built on athletes goals, desires, life, etc.

• Athlete will receive training plan in full.
• Full Marathon- Monday, December 16th, 2013
• Half Marathon- Monday, January 6th, 2014
• 8K- Monday, January 27th, 2014

•  Out for a Run will provide bi-weekly email communications to all athletes enrolled in custom training with tips, pointers, inspiration, course previews, etc

• $30 cost for 8K
• $40 cost for Half Marathon
• $80 cost for Full Marathon

• Out for a Run will generate 16-week training plans based on experience level.

• Athlete will receive training plan in full.
• Full Marathon- Monday, December 16th, 2013
• Half Marathon- Monday, January 6th, 2014
• 8K- Monday, January 27th, 2014

• Out for a Run will provide bi-weekly email communications to all athletes enrolled in custom training with tips, pointers, inspiration, course previews, etc

• $20 cost for 8K
• $30 cost for Half Marathon
• $40 cost for Full Marathon

Contact us to get started today!
outforarun.training@gmail.com
317.517.8699

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It had been a long time since I ran a 5K about four years to be exact. The last 5K I ran was in March 2009. It was the Big Ten Hoops 5K. We were training for some Spring races. Lindsey was going to do Boston and I was going to Kentucky Derby. I ran a 19:35.

Flash forward, 4 years and I was really wanting to run a 5K again. I had planned on running one out in Brownsburg the other weekend but then ended up going to the Pearl Jam at Wrigley Field…so that 5K was out.

Lindsey had told me about the Carmel Road Racing Group 5K Summer Series a couple weeks ago. She is doing some PR work on the side for Todd and CRRG and it seemed like a great idea. $10, a measured course, a chipped time, and an afterparty.

The 1st one was last Thursday @ 6:40. Do you want to hear my race review? It sucked! It was hard. It was humid. My legs hurt. It hurt. I ran a 17:40. I had grand illusions that I would be able to break 17…haha that is funny. I had done a 5×1 mile repeat workout the week earlier nailing the repeats in 5:25 or so I thought sub 17 would be fine. WRONG!!! Running is funny like that. Somedays it works, somedays it does not.  Coming into to the race, I had raced Eagle Creek four days earlier and did a nine mile tempo run the day before…so yeah I was in prime racing shape. Not sure what I was thinking there. Apparently I am delusional.

I must say though it is a great series. Cheap, fun course (not fast…but fair), cool swag, beer samples…did I mention cheap?

Here are some pics from me suffering last week. Terry Fletcher from Indiana Trail Running was out taking pics…they are amazing! Hopefully he’ll be out for all the races.

This might be the coolest pic EVER

Race Start. The two guys in matching jersey’s won Lindsey BoMF relay last year. Team Honey Badger

Thinking this won’t be bad

My back looks huge. Clock time was 17:36…my watch said 17:40

Wrong. End of Suffering. Somehow I won.

The next race in the series is next Thursday, August 22nd. I’ll be racing again…and hopefully on fresh…at least fresher  legs this time. I am going to take that shot at 17 again. I think I can get it with some good legs.

The post Carmel Road Racing Group Summer Series 5K appeared first on Lindsey Hein.

Muncie 70.3. 2013 Goal # 2. Mission Accomplished.

The post Next Big Goal appeared first on Lindsey Hein.

Halfway through the week Glenn emailed me with a marathon pace workout for the long run.

It looked like this: 

Joe, Barb, Tom & I before the race.

Joe & I finishing the 5K

•  My legs were fatigued because I ran my tempo on Wednesday way faster than the plan called for
• Was scheduled for 6 at 7:14- but despite a terrible nights sleep I felt good and ended up adding a mile to the tempo and picked up the pace quite a bit after two miles.
  Mile 1- Warm up
  Mile 2- 7:14
  Mile 3- 7:14
  Mile 4- 7:08
  Mile 5- 7:03
  Mile 6- 6:53
  Mile 7-6:40
  Mile 8- 6:53
  Mile 9- Cool Down

  
  

• At the 1.5 MP part of the ladder workout, I thought I’d have some fun and speed up my marathon pace to 7:19 and add some hills in the “break” the run up even more. Based on my early leg fatigue, I probably should have just left the speed and old incline alone…there was still a lot of running to do
• I didn’t eat enough
• I took way too much time in between my BoMF run and my actual training run- a good hour at least. I should have taken off soon after the run… OR gone with the original plan and ran early… OR had a bite to eat and waited to run in the afternoon outside once the sun warmed everything up.

I’ve never recorded my miles so precisely until this training, but I’m almost certain it’s the highest mileage I’ve ever ran in a week. 58 for the week so far- and I think I’ll do 3-4 recovery miles tomorrow, which would put me over 60 for the week.

While I’m not totally discouraged, it did feel like a bit of a workout fail. This week was a lot of miles at decent paces on some days, quite the difference from my oh so cozy rest week last week. Moving on though.

The post Workout fail, kind of. appeared first on Lindsey Hein.

I should be in the middle of week 4 of my training cycle but instead I find myself just hanging out, resting and doing a lot of light stretching. At the time of the injury, it didn’t seem very severe and I thought no big deal, inconvenient, but no big deal. I thought I’ll take a week off and be back at it in on time. WRONG!

I am relatively pain free at this point which is different then last week.  I have attempted two test runs and both stopped within 18 seconds of starting and when I say test runs it was trying to run from the car to the grocery store the other day and to the car from home. So maybe a total of 150 feet. Those light runs told me very quickly that my leg is not ready and will not be ready anytime soon.

I am going to go see a Sports Medicine Doctor today to evaluate my options and see if we can do anything to accelerate the healing process. In the back of my mind, I kind of think the only thing that will work is time off. I am not ready to face that reality. Even though that is what it seems to be anymore.

I am hopeful that he will suggest some sort of therapy that have me running in another 10 days or so. I don’t know where that leaves me for the Carmel Marathon. In a tough spot I know that. That would leave me 10 weeks to race day and really probably only 7-8 weeks of being actually able to do some real work with a build up in running and a small taper period. If everything went perfectly from here I fully believe that I can get back into some pretty good shape and take a run at 2:52 or so…2:45 is probably gone in my book. That is definitely not optimal but that is all I can hope for right now because otherwise I don’t know what to do with myself.

We’ll see what the Dr. says today.

I feel like I am now chasing a ghost.

Have you ever dealt with an injury? What did your recovery look like? How did you handle it mentally?

*Update: I saw the doctor today and it went pretty well so I am very encouraged by that. She thought that  a pretty decent strain at the the top of my hamstring by my butt but no rupture of the muscle based on my healing to date.  She recommended PT three days a week and thought that in a couple of weeks I would be back to my marathon cycle mileage. So that is very encouraging! I start therapy on Monday so we’ll see how it goes.

Also on a side note, I am pretty sure the doctor was about my age. So apparently we are now old enough to have doctors as peers. Time to face it I guess.

Glenn

The post Still Not Running appeared first on Lindsey Hein.

The fog was thick and kind of cold. The roads were pretty busy, but thankfully in Carmel- there are sidewalks and paths everywhere, so we didn’t have to run on the road much. I understand the advantage of running on the marathon course but I don’t think I’ll do it again more than once or twice. It was inconvenient to drive up and added time to the whole process, which is already long. These days I’m in the game of making the most of my time more than ever and this process won’t cut it.
  
Glenn had a bad run, I had a whatever run. We both needed a bathroom break 1.5 miles in and creeped around in an elementary school that was having a little kids basketball tournament to find one. I guess we didn’t look too shady in our running gear and sweat. For some reason I thought the parents would be more cautious about randos walking into the school, but they welcomed these runners with open arms.

We ended up averaging 7:45 pace, (splits here on daily mile) running pretty consistently the whole time. By mile 11, we were both over it though and  looking at our watches every 2 minutes. We were both thankful to be done. My legs started feeling tired around mile 8… which is kind of discouraging. It always freaks me out when I feel tired early on in a long run at a pace much slower than my projected race pace. I know we aren’t tapered and there will be days like this, it is what it is.

Post 16

About running in Carmel- drivers weren’t very nice about sharing the road… maybe the just didn’t see us?.  lot’s of round-a-bouts, I still hate round-a-bouts, lot’s of nice parks and pathways, lot’s of active people out and about (although I think that was mostly the weather), and lot’s of fancy SUV’s.

Regardless of how much I want to or how much I don’t want to do my Saturday long run when I wake up- it’s a guarantee that the rest of the day/weekend will feel more productive and in general BETTER once it’s done.

The rest of the day was filled with babysitting our niece Giovanna, watching Hoosier basketball with my dad, a walk on the monon, drinks on the patio at Mo & Johnny’s, (in January, 50 degrees… what?!) some reading, a couple of gossip girl episodes and a little Miss America before bed. (well Miss America for me, Football for Glenn)

Heading to the monon

First ride in the new wagon. She loved it.

Cadence being a good girl on the patio.

Don’t be fooled, entertaining himself didn’t last long…

Marshall’s first time in the big boy bath. Probably could have done this sooner.  This video is even cuter than the picture.

The post 16 Miles, Hoosiers… 50 degrees in January. appeared first on Lindsey Hein.

The week was fairly uneventful. It felt good to finally “officially” start training again for a race. I had been running for the last month but my plan did not officially start until New Year’s Eve.

Weekly Stats:
Runs: 6
Miles: 54
Total Time: 06:13:00
Avg Pace: 00:06:54
Longest Run: 14 miles
Key Workouts: 8 mile run with 6 @ 6:00 tempo pace & 14 mile run with 7 @ MRP (6:17)

The tempo run was the first such run I had done in probably 6-8 weeks. After the IMM Half Marathon in early November I took some time away from “structured” workouts and just did what I felt like doing and used the month of December to build my mileage back up for the marathon training so when this workout rolled around it had been a while. The workout went pretty well and I think this is probably due to me taking the month of December and committing to running again six days a week. I have been able to get my body somewhat ready for the training I have in front of me.

I made sure to get outside for the long run of week, as I had 50% of the run to do at MRP and I wanted to get the feel for that. It is hard to get the feel of a certain pace on  a treadmill for me. I actually had a hard time  hitting my pace for the long run. I ended up running slightly faster than I had wanted but kept all the splits within small range of the race pace so it was a good workout.

My foot has felt slightly “off” recently. I can’t tell what it is. It does not bother me when I run and I have full range of motion. It does not hurt to touch but I have been having some residual discomfort in the hours after I run. It kind of feels like a sprained ankle. I don’t even notice it most of the time so hopefully it will work itself out. If it creeps into my running…a couple days off might be in order to head it off before it becomes a bigger issue.

On Deck this Week
Runs: 6
Miles: 57
Long Run: 16
Key Workouts:  Wed: Speedwork 9 miles total with 5 x 1mile @5:30 & Fri: 8 miles with 6 @ 6:00 tempo

This week features two “speed sessions” during the week with no race pace work for the weekend as I didn’t want to overload the week so early into the cycle. The repeats should be a good challenge. I don’t know about everyone else but I was struggle with that second to last one. It is like the “no-man’s land” repeat. Past half way but not the last one. I will probably run them on the Monon or the treadmill depending on how the week goes with everything.

I’d like to get up to the course this weekend for my long run. I plan on doing a lot of my long runs on the course. Being a local race, I want to take full advantage of being able to train on the course. I didn’t make it up to Carmel this past Saturday so hopefully this Saturday I can. Once again, we’ll see how everything goes. A baby and Lindsey training for her race usually make a juggling act most days for our running.

Looking at the long range weather forecast we could be in store for some thawing out here in Indy…so hopefully the tights can be put away again…at least for a week.

Anyone start training recently? What do your key workouts look like?

Glenn

The post Week 1 – Carmel Marathon and the week ahead appeared first on Lindsey Hein.

All the basics of my original skeleton plan remain, in terms of weekly design, basic process flow, 3 day/week core work, and all long runs being done on the course (benefit of racing local)  but I have tweaked some of the workouts, recovery weeks, and added some additional high intensity stuff.

Week 1 – 4

You will notice that week 1 and week 3 have Progression type runs for my long runs on Saturdays. This approach will continue throughout the cycle. It will be aggressive but I firmly believe that these runs will help steel my mind and body to by ready come race day. Thanks to Parents on the Run for the workouts. I had been planning on some more traditional type progression runs and one Hanson’s Simulator but I like these workouts a lot more.

One of the other changes that I made was in the ‘off’ weeks I have added a second day Tempo or Speed. One day of each now. I was never fully convinced to implement the full week blocks that I had thought about earlier so I thought this was a good compromise to try and reap some of the benefits without the increased injury risk.

The final change that I have made to the plan is to add three recovery days to every 4th week. Given that I am stepping up the intensity in the build weeks I thought it was important to recover as much as possible in my cut back weeks so that  I can fully absorb the prior weeks work and get ready for the next block.

Week 5 – 8

Week 5 will be a big week for me. My first 20 mile with 10 of those miles ran at Marathon Pace. In addition to that I will putting in a speed and tempo session this week.

But the real workout that has me thinking is that long run in week 7. 20 miles with a total of 15 miles at marathon pace.

Week 9 – 12

More of the same as the previous blocks. My highest mileage block of the marathon cycle. The Progression runs on the Long Runs fall on the 16 mile runs in this block with the 20 mile being ran at a steady  state pace. For Birmingham last year, my training peaked at 70 miles so to spend three consecutive weeks above 70 is definitely going to be taxing…but I can do it.

Week 13 – 16

Coming off the Week 12 Recovery week I give myself one more huge week before heading into my taper. Week 13 will be the my highest total mileage week of the cycle and contains Speed, Tempo and a Long Run with 15 miles at MP.

Getting through this will definitely be a challenge…much like most of the plan but hey if I want to run a 2:45 at Carmel I have to be willing to put the work in.

I am looking at a two week taper into race week and I think I will need to absorb, repair, and recovery from the three months of pounding I am going to put my body through.

Should everything go as planned I will be ready come race day!

Questions: Am I missing anything? Is it too aggressive? What do your marathon training blocks look like?

Glenn

The post Carmel Plan…finally done appeared first on Lindsey Hein.

“The study is by researchers in Norway, published in the Scandinavian Journal of Medicine & Science in Sports, and it deals with what they call “block periodization.” The basic gist of their theory seems to be that if you’re trying to do everything at once in any given training week (i.e. easy miles, speed work, threshold work, etc.), you can’t put enough emphasis on any one of the elements to really push to a new level. This is a particular problem for already-well-trained endurance athletes, who have already taken all the “easy” adaptations that occur when you first start training.”

That last sentence in particular really peaked my interest. At this point, I think a lot of the “easy” adaptations have been rung out of me…so where does that leave me? Continuing down the same weekly training cycle of mostly easy miles, one tempo/speed session, and the long run? I think gains can still be made this way…but is  there a better way to do it?

The article has me thinking that there is a better way. If I think about it, it kind of makes since from a stress and adaption standpoint, previous iterations of my running self that one weekly tempo/speed workout and a progression run was enough to stress the body and make it adapt for the better. But, now at this point in running my body is much more condition to handle that stress. The gains are not as substantial. They are still there but at diminishing rates of return.

So maybe I take more of “Cross Country Camp” style approach mentioned in the article to really stress my body and push those adaptions to occur at a higher and faster rate. But where do I put those weeks into the plan and what do they look like?  I’m not sure yet. 

The current design of my plan follows the weekly structure that would lend itself nicely to such a change: Week 1 Build, Week 2 Build, Week 3 Build, Week 4 recover…etc. I think the place to but them would be in that Week 3. How many times do I repeat them? Not sure yet.

I think the Scandinavians and myself are on to something here. Now its just time to figure the what and when of the workouts. Once, I get that figured out I’ll be sure to share it.

What do you guys think of article and my possible new approach? Have you tried anything new recently in training that worked for you?

–Be Consistent

Glenn 

The post New Training Approach for Carmel? appeared first on Lindsey Hein.

Following the IMM Half Marathon in early November I had decided to take some time off following a very active year. I was going to use the month of November to relax, take it easy, drink a bunch of beer, gain some weight, and just rest.

It was quite a successful month. I still exercised through out the time-off but nothing serious and just really to keep my mind free of clutter. I successfully got called “soft” by Lindsey…so the food and beer did its job as well.

But now that the calendar has turned the page to December, it is time to get serious about Carmel and that is where my “pre-season” comes in.

Given that I am a little rusty on the old running legs I need to take some time and build up a little for the real training. I mean I know it sound kind of crazy to train to train but you wouldn’t want to jump into full blown marathon training with no base. That would be recipe for disaster.

I am currently planning on running about 40 to 55  miles a week for the next four weeks….with the focus on slowly building from 40 to 55 in that time. No speed training, no tempo runs, just steady state running. I need to feel what it is like to run six days a week again. I have not trained for a marathon proper in about a year, given that my last marathon I raced was Mercedes in Feb. 2011. I want to hit Dec. 31st ready to roll and a little build up seems like the way to do it as I plan on putting in my highest mileage weeks to date with this training cycle and this ‘Micro Build’ session will help me do that.

Here is a list of easy to follow tips when increasing your weekly mileage that I will be applying to my Pre-Season. I’d like to thank Pete Pfitzinger and his book Advanced Marathoning for the ideas.

Ways to Effectively Increase your Mileage

1. Bite off small chunks: Start slow and build over time. Adding too much too soon is a recipe for disaster.

2. Avoid any Speed or Tempo work during your mileage build

3. Throttle down the intensity of running. This will help increase your miles while not adding too much stress on your body.

4. Have a goal. More miles should have a purpose…don’t just log them to log them. Keeping focus on the bigger picture will help keep you in check and under control while building.

For a true mileage build one would need a longer time horizon but the same principles hold true even in my “Micro Build” Session.  The key like anything running related is to be patient and consistent and over time you will see the result you desire.

One thing is for sure though Dec. 31st can’t get here soon enough. I am itching to tackle that 2:45 marathon head on.

Happy Training!

Glenn

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