Glenn Hein

Mohican 50 – Week 5

GlennHein — Sun, 09 Feb 2014 18:56:00 +0000

Hey it’s Sunday and I am on top of things this week. Working on my training log early. We are in Bloomington right now visiting Lindsey’s mom, Lori, who had knee surgery this week. Have you seen her knee? Look at my twitter if you want to see it. I won’t put it in your face on the blog. It is intense.

Another good week. Lots of snow and cold again so lots of treadmill running for me. I mainly go to the treadmill out of ease of use. It is a lot easier to get my work on the mill as opposed to layering up and dealing with crap conditions sometimes. I know I could run outside a lot more then I do but I’ve been lazy with it by taking the easy way out. I don’t mind it and I don’t have to worry about ice or anything when doing my workouts. I think there are advantages to both the treadmill and to ‘manning up’ and going outside but either way at the end of the day the work needs to get done so do it, whatever it takes.

Don’t let the weather, the treadmill, getting up early, or whatever it is stand in your way of working toward your goal. Enough about winter running and the treadmill.

Here is my log:

Week 5 – Feb 3rd – 9th

71.54 Miles
8 Runs
2/3 Workouts

Monday – 5

Recovery 5. Easy 40 minutes of running to shake out the weekend. Feeling good with running everyday lately so I use Monday as a fake rest day and run super easy.

Tuesday (Another big snow storm) – 12.5

Morning
8.54 Miles
7:01 Pace
Easy running with some pickups the last 2.5 miles. Finished at about 5:40 or so. I am really enjoying this type of run lately. Little bit of stress but not too much.

Afternoon
Easy 4 around 8:00 pace. Another week of adding a secondary run.

Wednesday (Stupid Cold Out) – 10 Miles
7:13 Pace
Easy run with some hills thrown in for fun.

Thursday (Stupid Cold Again) – 10 Miles
6:49 Pace

3 mile warm up
6 miles Wave Tempo – 6:27,6:07,6:27,5:56,6:27,5:49
1 mile cool down

I am a big fan of the Wave tempo workout. The alternating pace provides a nice stressor especially with having to “recover” at a quicker pace in between those LT miles.

Good workout.

I wanted to do a secondary run after this workout but the day didn’t work out that way.

Friday – 6 Miles

7:49 Pace

Recovery day following yesterday’s workout and the lack of the secondary run to excelerate the recovery process.

Saturday – 18 Miles

7:12 Pace

It was finally warm enough to have a decent run outside but Lindsey convinced me to go to the gym with her and Marshall so I ran on the treadmill. Pretty standard long run. I am sure people were wondering what I was doing on the treadmill for 2 hours.

Marshall stranded at kids club for the full two hour limit they allow. Awesome track suit, compliments of Simon.

Sunday – 10 Miles

7:08 Pace

A good Bloomington hill run with a progressive up tempo finish. I had been kind of slacking on hill work recently so it felt good to run strong on the hills. I need to make sure to maximize my hill time in order to be ready for Mohican.

Next week looks to be more of the same for me. I am trying to figure out the next couple of weeks right now. I am pretty early into my cycle so I don’t want to push too hard too soon so I am thinking that I will run 75 miles or so the next two weeks and then cut things back at the end of Feb a bit to really absorb all the stress and then ramp up again a little more in March. I am taking this cycle slowly and am trying not to over do things. Feeling good so far.

And just because- here’s a creepy “My Buddy” doll we found in the closet at Lindsey’s parents house last night: (His sister came out today and she looked to have some vacation braids in her hair) Marshall is obsessed with this thing.

You remember My Buddy right?!

How is your running going? Any races coming up? I’d like to race soon.

Did you have a “My Buddy”? Were they this creepy when we were kids?

Week 4 – Mohican 50 Training

GlennHein — Thu, 06 Feb 2014 01:47:00 +0000

Another week of running. Another training log blog. Recording this helps me process through how I am feeling, what worked, what didn’t, new things to try, etc. I figured out today that I have ran for 30 straight days. I kind of like it. My body feels good.

The last two Mondays I have used them as pseudo rest days and run super easy for like 30 or 40 minutes. I am not trying to “run streak” or anything like that but I’ve found this to be working for me right now.

Here’s my log from Week 4:

Week 4 – Jan 27th – Feb 2nd

8 runs
68 Miles
2 Workouts

Monday – 4 miles

Recovery day from the prior weekend. I drove up from Bloomington that morning so I didn’t run until 6:30 or so. Felt really tired because of it. I almost never run at night. 7:45 pace.

Tuesday – 10 Miles – 7:11 pace.

Easy run with a pickup the last two miles. I am enjoying this type of run. I start out nice and easy for a couple of miles and then progress the pace to where I am at AT and faster for the last mile or two. I think it provides a nice little stress without overly taxing your body. It was stupid cold out again, like -40*F wind chill. Went back to Bloomington to get Lindsey and Marshall after staying in Indy Monday night.

Wednesday – 8 Miles – 7:22 pace.

Easy run. Traveling the state continues. I took Lindsey and Marshall to Crown Point today so she could recover and I could work. It would almost be easier if Lindsey worked outside of the house because I could just take Marshall to day care and we could stay in Indy but thankfully all the surgery stuff is essentially behind us. Came back to Indy Wednesday night.

Thursday – 11 Miles
2 Runs.

First run was the workout for the day:

8 Miles.
6:49 pace.
2 Mile warmup.
5 mile tempo run in 30:40 – 6:30, 6:17. 6:07, 6:00,5:46
1 Mile cooldown
Good effort. I really enjoy progressive type runs. Too often people hammer from the gun and then struggle.

Second run

3 miles

Easy run with the dog. 8:15 pace or so. This is the first week that I have added a secondary run into my weekly load. I did it for a couple weeks in the fall. I plan on adding some more secondary runs throughout this cycle until I get to 10-12 runs a week.

Friday – 10 Miles

Easy run 7:27 pace. Got to run outside for this one since the snow had been cleared and it was not stupid cold. See my log from last week for my thoughts on winter running and the treadmill. Basically…get over it!

Saturday – 15 Miles

Back in Crown Point for this one. I came up Friday night after work. CP got a big storm Friday night into Saturday which made running outside not a very good option so I took to my parents treadmill.
Nice long run. 7:10 pace. Spotify and @iRunFar coverage of Rocky Raccoon and Sean O’Brien ultras got me through.

We then celebrated my Dad’s 63rd birthday. The joke was it was like his 7th birthday party of the week…he had at least 3 for real though. If cake is present it is a party in my book.

The original Hein Family plus the new ones. My Dad’s 63rd birthday.

Sunday – 10 Miles

6 @ 7:30 with increasing pace over the last four. Moved from 7:30 to 5:50 over the last four. Pretty standard FF run following a long run for the Mohican cycle.

We then came back to Indy and went to a Super Bowl party with some friends. What a terrible game…but I’m glad the Seahawks won.

Super Bowl parties look like this now.

In the last week, I have drove from Indy to Bloomington, back to Indy, back to Bloomington, back to Indy, to Crown Point, to Indy, to Crown Point again and finally back to Indy.

Happy to be home this week and that Lindsey is back on the road to recovery and the surgeries are behind us.

This week will again be around 70 miles with one or two secondary runs…probably two. I’ll hold that for a couple of weeks to make sure I can handle it along with the miles before bumping up again.

Who is over winter like this guy? Favorite workouts of the moment?

Week 3 – Mohican 50

GlennHein — Wed, 29 Jan 2014 21:13:00 +0000

Hi.

Another good week of training. The winter has been grinding on in Indy this year. It is one of the coldest and snowiest January’s on record. This has meant a lot of treadmill miles for me lately. It is hard to get in quality runs when it is just really shitty outside. I don’t mind running in the cold but sometimes it is just too cold or too snow covered to get anything of quality out of the run…so I go to the treadmill.

Week 3

7 Runs
62 Miles
2 workouts

Monday – 6 Miles
7:53 pace. Nice and easy recovery from the weekend.

Tuesday – 9 Miles
7:26 pace. Nice and easy run on the treadmill. Shirtless. In the living room. Big fan.

Wednesday – 7 Miles
7:34 pace. Easy run. Cut the distance a bit from lack of energy dealing with a head cold.

Thursday – 7.25 Miles
6:53 Pace

2 Mile warm up
2×2 miles 1st set: 6:25 down to 5:54. Last mile under 6 the whole time. 3 minute rest.

2nd set: 6:03 down to 5:48. Ran most of it sub 6 with the last 400 in 5:48.

1.25 mile cool down

Felt the burn. Still have a lot of work to get some speed endurance back. Happy with the effort.

Friday – 8 Miles

7:22 Pace. Easy run before Lindsey’s surgery

Saturday – 15 Miles

7:23 Pace.

With Lindsey on the mend in Bloomington I took the treadmill during Marshall’s nap. I waited way too long between waking up, eating, and then finally running. I cracked real hard. I try to do most of my training on minimal fuel but I really made a mistake today. Not enough water either for temp in the basement.

Ran on the ProForm Boston Marathon treadmill that Lindsey’s parents have so that is always fun. That course is a grind. It was a good run until I bonked.

This treadmill is legit.

Sunday – 10 Miles

7:36 Pace. Easy run. Took it easy today after yesterday’s harder hill effort.

Overall, another good week. I have not had a day off in a while and I don’t really feel the need at this point. I am not trying to run streak or anything but if I need to run slow I do. Just running at this point. Maybe I will need rest days when I ramp up the intensity but right now I feel good.

I’ll probably add one or two secondary runs to my load this week… probably one really so that I am at 8 runs. I am working on getting to 12 runs or so a week. Mileage will stay around 65 for the time being…maybe creep toward 70.

Naturally being in Bloomington, we’re required to go to both Soma & Laughing Planet.

So I started talking about the treadmill at the start of the run. People seem to hate the treadmill on the internet. I don’t get it. The treadmill can really be an effective tool when needed. Yes I would love to run outside all the time but sometimes the weather or whatever doesn’t allow. Get over it.

What do you think about the treadmill?

Week 2 – Mohican 50

GlennHein — Mon, 20 Jan 2014 12:52:00 +0000

If you noticed I really only blog about training… exciting I know but its what I like to talk about. Here’s another training log.

Overall, it was a good week. I am not where I’m ultimately hoping to be but that is expected with taking 8+ weeks off any real training. I ended up running every day and I am fine with that. I am working on slowly building up my resistance to be able to handle 10-12 runs a week so 7 runs in 7 days is a step in that process.

Week 2

7 runs
64 miles
2ish workouts

Monday – 8 miles

Easy/recovery miles from the weekend double. 7:42 pace. I am making a point to slow down my easy runs this cycle.

Tuesday – 7 miles

More easy running. 7:30 pace or so.

Wednesday – 10 Miles

Medium range run. 10 miles…I love that distance. 7:24 pace

Thursday – 7 miles

2 Mile warmup

4 mile descending tempo. Used the first two miles to work down from 6:40 to 6:11. Ran last two miles @ 6:11 & 6:03
1 mile cool down.

I have a lot of work to do to get into any sort of race shape. Happy with the workout though.

Then it was requested that I do a little treadmill maintenance.

The problem.

Fixed. Power still works. Also lubed the deck. Success.

Friday – 8 miles

Recovery run. 7:42 pace

Saturday – 14 miles

Long run day. Steady the whole time. 7:14 pace.

Sunday – 10 Miles

Light hill work with a progressive finish. Doing a workout after my Saturday long run is going to be a staple of the Mohican training. Got in about 800 feet of climbing. 7:12 pace overall. Ran the last four miles faster and faster. 6:40 down to 5:56 at the end. Happy with how the workout went coming off the 14 yesterday.

Like I said, pretty standard week. Liking how I am feeling as I getting comfortable with more running and finally feel back into the swing of things. I’ll probably stay around 65 miles or so for a couple weeks as I absorb and adapt to the training. We’ll see how I feel about things in a couple weeks but I kind of like the doubles on the weekend so far.

Another thing that I am working on this cycle is making sure to “work up and into” my stress sessions. I am trying very hard to ease into them and make sure that I feel strong at the end. I think more often than not people hammer the workout from the beginning and then struggle to complete the workout. I know that I am guilty of that myself… it’ss important both mentally and physically to execute a workout in a building/progressive manner. It’s a delicate balance…the workout needs to be hard enough to cause the stress you need to adapt but its need to be done in a manner that it doesn’t set future training back. The goal is the race and not nailing workouts. Remember that. The race is the goal!

Non-Running

Lindsey and Marshall are in Florida this weekend visiting Shelby and Co so I am home alone! Party!!! So naturally I started a new show.. since Breaking Bad is over now for the second time :(. The show you ask? The Wire. I have always heard great things and I must say it is pretty good so far. I am five episodes in. We are bootlegging an HBO Go subscription from my parents. Yeah that’s right. I have no shame in that.

I also fixed the treadmill. The outlet needed to be fixed. Just call me Bob Villa.

And I kind of miss this guy:

Happy training.

Week 1 – Mohican 50

GlennHein — Tue, 14 Jan 2014 12:10:00 +0000

Back on the grind. Better start talking again. Since we last talked in November not much has happened….Thanksgiving, Tecumseh was snowed out, I ran, Christmas, ran some more, took some time off, went vegetarian, ran, etc. You get the idea.

This past week marked the official start of my new training cycle for the Mohican 50 Ultra. I decided on this race for a couple of reasons:

1) I really didn’t want to train for another marathon, at least not yet.

2) A new challenge has me excited to train

3) Mohican has been doing this for 25+ years so it should be a great race.

4) Its drivable from Indy.

A lot of my thought process centered around the first two points above. Coming off last fall, I have had very little desire to race a marathon again. Last summer and fall was a grind. Granted, I ended up PR’ing but not in a way that I was prepared for or wanted. I need a new challenge. Mohican is it. It’s perfect.

Since Monumental, I’ve been running but really with no structure or scheduled workouts. I was maintaing some fitness as I had planned on running the Tecumseh Trail in early December but a snow storm that dumped over 10” of snow in Monroe and Brown County put a damper on that race happening. It was the right call to cancel…we were in Bloomington for the race and it was dangerous to drive around in town let alone trying to get out to Yellowwood or Morgan Monroe. It would have been a nightmare.

That same day, some runner’s knee that had been bothering me really flared up. It got so bad that I had to walk in the last two miles of an 11 mile run with Lindsey….so maybe the snowstorm was a blessing in disguise. I’d much rather get caught in town then in the middle of the woods with an injury.

I was not overly concerned about the knee. I figured a little time off and some icing and I’d be set. Fast forward two weeks later and I was ready to go again. Runner’s knee is funny…it is really just some inflammation on the knee and there really isn’t much to do for it besides ice and keeping the knee used to running without running too much that it becomes painful and then just gradually expanding the time or distance that you run. Also important to keep your IT band and Quads in check.

It bothered me a little bit from first couple of runs back and then one day gone. Just gone. Like it never happened.

Back to the training log, since things have been pretty unstructured and lower mileage of late I am easing into Mohican training slowly. If I had to guess I would say my mileage since Monumental has been in the 35-40 mile range per week…just maintenance running and allowing my body time to rest.

Week 0 – really a week I used to get used to structure again coming off the 10 days for my knee and prepping for Mohican training.

Miles – 43

Runs – 5

No real workouts

Week 1

Miles – 53

Runs – 6

2 or 3ish workouts

Monday – Rest Day

End of the world snow storm and I needed a rest day anyway.

Tuesday – 8 miles

7:10 pace

It was stupid cold outside…like really cold. Like -40*F with the wind chill cold. This along with a foot of snow made a real easy decision to run inside.

Wednesday – 8 miles hills

7:18 paceAbout 1,000 ft of climbing. Mohican is real hilly so I am going to be doing this a lot.

Thursday – 7 miles
7:05 pace
Easy light progression run. Started around 8:00 and worked my way down to 6:00 at the end. Most of the “harder” running came in the last 2 miles. Easing back into the structured running routine with stress workouts very slowly. Not trying to rush anything in this cycle.

Friday – 8 Miles
7:10 pace
Easy running. I need to slow down my easy days…but this felt comfortable.

Saturday – 12 Miles
6:48 pace
Steady state to progression to fast finish. Continue to sprinkle in some stress work. Just cause I’m going long this year doesn’t mean I don’t get to run hard. 6:50 down to 6:00 over the last four miles. I have a lot of work to do. Felt good though to ran hard.

Sunday – 10 Miles
7:28 Pace
Recovery/Easy miles by myself and with the dog. Getting used to running “long” back to back days on the weekend.

Overall, I’m happy with how the week went. It feels good to be really training again…granted I’m easing back into it but it feels good. My current plan is to peak my mileage somewhere around 80-90 miles a week. This should be a manageable increase from the fall where I peaked at about 78 for a couple weeks. I think I am going to focus on slowing down some of my easy runs this cycle so I can really nail some of the harder long runs and stress workouts that I have. I need to get used to being on my feet more anyway.

Any new goals for 2014?

Going long in 2014?

Ultra advice?

How’s the training going?

Our Year: 2013

OutForARunAdmin — Wed, 01 Jan 2014 17:11:00 +0000

So the hot thing to do on blogs is a year review or something like that. And I definitely can’t be left behind.

This took some work to go back and look things up and I’m not really into doing a lot of work, so read and make me feel better about the time I spent on this post.

Along with “move viewed”, I also slipped in “my favorite” post of the month too…. which sometimes is closer to the least viewed….. haha.

Our “most viewed” of the year was my BRCA Gene post by a lot, with “Why Runners are Really Annoying” in a not so close second.

January:

Most Viewed: Why I’m Staying Home, The Mile Repeat

My Favorite: Running Scared

Race Reports: Rehoboth Beach Marathon

Favorite Life Thing: Being content with my decision to quit my job.

The early days of my starting to be home full time.

February:

Most Viewed: The last 20, Tired & Hungover, When a long run was just a long run

My Favorite: A Frozen Progression Run

Race Report: None

Favorite Life Thing: New Nephew born, Evan Emre Ozbilge

Glenn’s sister Megan with Niece Sofia & a brand new Evan.

March:

Most Viewed: Shamrock Marathon Recap

My Favorite: Shamrock Marathon Recap, The Big PR from the Coaches Prespective

Race Report: Shamrock Marathon Recap

Favorite Life Thing: No really, I was happy about that race.

Finished with my fastest 26.2 to date.

April:

Most Viewed: I added miles & I got tough

My Favorite: I added miles & I got tough

Race Report: Rock the Relay, Carmel Half Marathon

Favorite Life Thing: I met a new friend, who is one of my best now- Ashley, My last big event for Back on My Feet & transitioning to being a Stay at Home mom full time (although I quit in late December- I still worked for them through end of April.

Rock the Relay

Back on My Feet Birthday Luncheon- my last big hooray.

This is after the Indy Women’s half- but wanted to share a picture with Ashley. I wasn’t creepy enough to ask her for a pic after Carmel, when we’d just met 30 minutes earlier.

May:

Most Viewed: Triathlon Training- Muncie 70.3

My Favorite: Learning to be a swimmer, or many a runner who can swim

Race Report: 500 Festival Mini Marathon

Most Exciting Life Thing: My sister got married, We launched our Coaching Business, Marshall started walking, Glenn returns to running after two months off, My first Mother’s Day

After the 500 Festival Mini Marathon- used this race as a training run for a race I didn’t end up doing… can’t plan everything!

Ericka & Rick at their destination wedding. Just the two of them, wish we could have been there!

June:

Most Viewed: Triathlon #1 Recap

My Favorite: My road to the Chicago Marathon

Race Report: Triathlon #1 Recap

Most Exciting Life Thing: Marshall’s first birthday, Glenn’s first Father’s Day, Starting to run with the RUSTED BEARS- new friends!

First open water swim survived!

Marshall turns one

New friends: Rusted Bears! Right before Amy’s Half!

July:

Most Viewed: Ironman Muncie, Do you have a running BFF?

My Favorite: Ironman Muncie

Race Report: Fire Cracker Six, Ironman Muncie

Most Exciting Life Thing: Ironman Muncie, Having the balls to finally get my blood work done for my gene test

Before the swim: Scared, Nervous, Excited, Focused.

Entering the pain train of 13.1 miles after swimming 1.2 & biking 56. Never felt anything like it. Different kind of hurt than end of marathon pain.

My loves who cheered me on!

August:

Most Viewed: BRCA 2 Gene & my decision

My Favorite: BRCA 2 Gene & my decision

Race Report: Eagle Creek Trail Half Marathon, Glenn CRRG 5K #1, Lindsey’s CRRG 5K, Glenn’s CRRG 5K #2, Indianapolis Women’s Half Marathon

Most Exciting Life Thing: No post really, but we both turned 30 & celebrated 5 years of marriage, joining Oiselle Team!

Glenn’s 30th Birthday

When Glenn took second at the Eagle Creek Trail Half Marathon. The kid that won had never ran a race before & wore big beats by dre head phones. Really.

5th Wedding Anniversary

Running in my Oiselle Gear w/ Cadence and niece Giovanna.

September:

Most Viewed: Not your typical Tuesday

My Favorite: Not your typical Tuesday

Race Report: Ripple Effect, Chicago half marathon

Most Exciting Life Thing: Friends throwing me a “bye bye boobies” part, Vacation to Sonoma, Marshall’s first hair cut- I don’t know if this really makes the list, but the picture is really cute.

Glenn & Marsh after the Ripple Effect.

My amazing friends threw me a going away party right before my mastectomy.

Beautiful little vacation in Sonoma with Glenn’s whole family for a wedding.

Britney making his handsome. That’s right, not shirt at the salon.

October:

Most Viewed: Surgical Bras are sexy right?

My Favorite: My take on Glenn’s Chicago Marathon, And then I cried some more

Race Report: Chicago Marathon- What now?

Most Exciting Life Thing: Getting my surgery OVER with, Going trick or treating with the cutest banana I’ve ever seen.

Mom watching Marshall during my surgery, Sister Visiting me in hospital.

The race that WASN’T meant to be.

Halloween

November:

Most Viewed: What’s REALLY annoying about Runners

My Favorite: Monumental Marathon Weekend

Race Report: Monumental Marathon, Drumstick Dash

Most Exciting Life Thing: New nephew – Gunner Ceferino Gil, Glenn’s new Marathon PR

Niece Giovanna & new nephew Gunner

Glenn redeeming himself after a bad race at Chicago, just three weeks later.

Pre Drumstick Dash!

Stroller running it at the Drumstick Dash

December:

Most Viewed: Dominating the Stroller Run

My Favorite: Strong

Race Reports: None

Most Exciting Life Thing: New niece- Josephina Lynn Stazonne

All the kids on Glenn’s side of the family. Evan, Josephina, Sofia & Marshall.

Christmas 2013

Happy New Year Everyone!!!!

Monumental Marathon- Let’s do this!

GlennHein — Mon, 28 Oct 2013 12:26:00 +0000

I’m going to run the Indianapolis Monumental Marathon…at least thats the plan right now :). If you read my thoughts a couple of weeks ago in the days following the Chicago Marathon, I had initially ruled out running the IMM…it was going to be too soon and I was fired up to chase that 2:45 again.

After some reflecting and talking with Lindsey, I decided I don’t really want to recovery, train, taper, travel and race again at one of the many December marathons I was considering to go after 2:44:59 again. I’m just not into that…and really its the traveling that I don’t want to do.

Over the course of the last eight weeks, we have not been home as a family a single weekend and I’m over it. We had a baptism, vacation, a wedding, surgery recovery in Btown, family in town, surgery recovery in Crown Point, Chicago, and then last weekend the Columbus Marathon expo. I’m ready for some nice “down” time at home with Lindsey and Marshall and the idea of traveling to AL or DE for a race in couple of weeks after Thanksgiving was wearing me out. So with all that being said that brings me back to the IMM and I’m going to run it.

I go into this marathon with eyes wide open…I am 100% positive this is not optimal for racing but that does not really concern me. I WANT to run it with Collin and see what happens. Collin is hoping to break 2:50 so I’m going to pace it out with him and if I blow up or feel like crap…oh well. I’ll just run it in nice and easy.

You could debate this topic all day long about whether or not to run the race so soon after Chicago and really feedback has been somewhat spilt. I have sought out the opinions of many very smart runners, coaches, twitter, blog people etc and everyone seems to have an opinion. I welcome all of it and am open to pretty much all of it. I am sure that I have worn Lindsey out with all the chatter but following the bad taste Chicago left in my mouth it was all consuming.

I have made peace with what happened in Chicago. I made some mistakes early, it was a bad day in general, and probably a bad time to race logistically for me. Oh well. Lesson learned.

I am looking forward to Saturday. I get to sleep in my own bed Friday night and then wake up and run the roads I know so well on Saturday. I’m going to work my ass off as best I can and let the clock stop when it stops.

You know what else I am looking forward to? Making the all important decision about what Thanksgiving Day race to do. That will be top priority after Saturday. It is between the Drumstick Dash, a huge local race here that supports Wheeler Mission and everyone loves it. Or one back home. The Drumstick is 4.5 miles and the one at home is a 10K. It will probably come down to when do we want to travel…Wednesday night or Thursday after the DD.

Good luck to everyone racing this weekend especially Katy, Jake, Amy, Sean, Collin, Dan, Gabe and all of the Back on My Feet runners out there. There are a lot of big goals being chased Saturday! Go crush some dreams.

Get fresh this week! Race well and kick ass! I’m sure I missed some people.

Here’s a throwback picture of Lindsey & I running IMM in 2009: We ran this untrained on a whim and squeezed in just under 4 hours.

Questions:

Racing IMM Saturday?

Lindsey will be on the course let her know and she’ll yell at you to run faster!

Chicago Marathon Training Log – Weeks 12 & 13

GlennHein — Fri, 27 Sep 2013 14:02:00 +0000

Let’s talk training! I have just entered my taper for the race so that means I just finished my last two big weeks of training. Here’s how it went.

Week 12
75 Miles
8 Runs
2 Quality Workouts

Coming off the Chicago Half Marathon disaster, I was ready to move on and get back to work.

Monday: 7 recovery miles.

Tuesday: Feeling better now but still keeping it easy. 8 miles.

Wednesday: Back to work. The workout was a 9 mile run with 7 at a descending tempo pace. It was warm and sticky. I was happy with the run. Tempo mile 1 – 6:15. Tempo mile 7 – 5:55. Descending the entire time. Good effort.
Second run – Easy 5 in the afternoon.
Total miles 14

Thursday: Easy 9.

Friday: Man Date/Run Date with Sean. 10 miles. Easy.

Saturday: Big run. I had to start super early because we had a full day of activity planned, including Lindsey running a half with some friends, brunch and a birthday party.
The Run: 21 miles with the last 7 @ MRP or faster.
Ran the first 14 around 6:40-6:42 pace or so. Then on the last 7 is where the fun started. Here is the breakdown.
15 – 6:11
16 – 6:09
17 – 6:09
18 – 5:57
19 – 6:05
20 – 6:05
21 – 6:09
Over the last 7 miles I sipped on my flask of Hammer Gel. Nothing prior though during the 14. It is crazy how much difference the weather makes. Crazy. Happy with the run and where I think the fitness is at for Chicago.

Sunday: Recovery 6 with the family.

Overall, Week 12 was a good week.

Week 13
78 miles
6 runs
2 Quality Workouts
1 Vacation

The last big week. Time to work. Here is the recap.

Monday: Originally I had a tempo run scheduled but following Saturday’s long run I was not ready for it mentally or physically. I mean I could have struggled through the workout but that would have set my week back. I had two other workouts that I wanted to nail. I am a firm believer in accumulated fatigue and not waiting till you feel good for every workout but even that is a judgement call and a balancing act. The right play, for me, was to not do the workout and just run easy.
Ran 11 Easy.

Tuesday: 12 easy

Wednesday: 3x3miles Descending pace through out each set and overall. Goal was to feel in control. Happy with the results coming off the hard long run and no rest days.
1 mile warm up
3 x 3 miles –
1: 18:18 time: 6:06 pace
2: 18:02 time: 6:01 pace
3: 17:47 time: 5:56 pace
1 mile cool down

Thursday: Easy 12

Friday: Travel day to California for vacation and Nikki’s wedding.

Saturday: 9 mile easy run with Lindsey in Tiburon, CA. We had wanted to drive to Stinson Beach and do a trail run but we got short on time as we had a bunch of things going on, like eating and drinking on vacation. So we randomly found this park that had a nice 6.5 mile loop to run. We got absolutely poured on for about an hour of the run. The locals said it had not rained in 6 months. Awesome! Once you get wet though, you can’t get more wet. It was a fun run and it was going to be the sight of my long run tomorrow.

This is us before we got soaked. Lindsey wanted to take a selfie. Whatevs.

Sunday: This is it. The last real long hard effort before the race. The run called for 22 miles Steady State. Who wants to see my all splits? Ok, good. Here they are below. Overall, really happy with the run. The loop had a decent amount of small elevation changes to keep things fresh throughout. Oh and apparently, it had incredible view of the Bay, downtown San Fran, and the Golden Gate Bridge. None of this was apparent to Lindsey or I on Saturday as it poured. It was probably one of the mos scenic runs I had ever been on.

Here are the splits
1 – 6:36
2 – 6:33
3 – 6:32
4 – 6:35
5 – 6:42
6 – 6:37
7 – 6:35
8 – 6:29
9 – 6:33
10 – 6:44
11 – 6:41
12 – 6:35
13 – 6:41
14 – 6:39
15 – 6:40
16 – 6:38
17 – 6:30
18 – 6:43
19 – 6:40
20 – 6:38
21 – 6:37
22 – 6:43
Total – 2:25:42
Average – 6:37
Min – 6:29
Max – 6:44

The Bay at the sunrise. You can see foggy San Fran in the distance. Incredible views.

Wave Sayonara photo shoot post run. Obviously.

Overall, another solid week in the books. We’ll find out in three Sunday’s if the work was right. I think it was….I feel good about things. I have entered taper mode now. Tapering is always weird…but it is needed. Doing my best to reduce the volume and intensity a bit and resting up. Two taper weeks and then its race week!

Questions: Lots of big races coming up…what do you have planned? Running Chicago? How long do you taper for? Two weeks? Three Weeks?

Chicago Marathon Training Update – Weeks 9,10, & 11

GlennHein — Thu, 12 Sep 2013 10:44:00 +0000

I’m kind of behind training logs so here goes. I’ve been running a lot lately. I got some new shoes. 32 days to go.

Week 9

70 Miles
9 Runs
3 Quality Workouts including 1 race

After a couple of weeks of playing it safe with my hamstring I felt like I was ready to take it up a bit in week 9.

Monday – Wave Tempo. I love this workout. It is a newer workout for me. I had heard of them before but had never used them myself. You start off thinking it is going to be no big deal then those AT pace miles start to hit and you start to work. A great workout. Workout was 10 mile totals with 7 wave alternating between 6:22 & 5:52.

Tuesday – Easy 11

Wednesday – Easy 12

Thursday – Carmel Road Racing Group 5K. I was happy with how this race went. I was able to take 10 seconds off my time. You can read about it here. Total miles for the day was 10. I would say the highight was hanging with everybody after the race. The people you meet through running are great!

The Crew.

Friday – Easy 10

Saturday – 16 miles descending pace fast finish. Great workout with Sean and Collin. Sean about killed me. He was on…I was not. It was a great run. If you want to excel at the marathon you need to learn to get comfortable with running hard while fatigued. We covered the last 6 in 6:24, 6:08, 6:06, 5:46, 6:00, and 5:50.
Sunday – Rest Day

Week 10

79 Miles
9 Runs
2 Quality Workouts
1 Pair of New Shoes

Can you tell that I am excited about my new shoes? I ordered these shoes during Week 9 but had some drama with the delivery so they would not arrive until the middle of week 10. The Mizuno Wave Sayonara was worth the wait. I am a big fan. It was definetly the running highlight of the week.

Monday – 13 Easy

Tuesday – 10 Easy

Wednesday – Morning speed work with the group. The workout was 6×1 mile repeats with 60-90 second jog in between. The combined temp and dew point of 147 which made for a great workout. Happy with the workout given the conditions. Normally I’d like to run 5:30 – 5:35…but adjustments need to be made sometimes.

Workout splits below

1 – 5:35 2 – 5:37 3 – 5:42 4 – 5:42 5 – 5:45 6 – 5:50

Easy run in the afternoon for 4. Total miles around 12

Thursday – 8 Easy. First run in the Sayonaras. Toe box felt kind of big.

Friday – 8 Easy – 2nd run in Sayonaras. Don’t notice the toe box as much…if at all.

Saturday – Block Progression Run. It was hot out. Started later in the day so I could see some of Lindsey’s race. The dew point temp was about 144 @ the start and 148/149 at the end. Fun. Fun. I keep telling myself it makes me stronger….if I keep saying it maybe I will believe it.

The basic run was 4 blocks of 5 at even paces with each block getting faster. I worked on sipping gel today as the effort called for it. I am happy with how I felt. As you can see the elements started to bite at me towards the end. I would have liked it to be in the 6:20 range but I kind of blew up the last two. Train hard. Recover harder.

Average Block – 6:49
Average Block – 6:40
Average Block – 6:31
Average Block – 6:28

Overall happy with where I am and how I felt despite the slower paces at the end…sometimes you have to adjust to the weather.

Sunday – 9 Easy around the hills of Bloomington. Sold on the shoe by now.

My new running shoe. I will race Chicago in them.

Week 11 – Chicago Half Marathon Race Week

I already blogged about the race so I won’t really bring it up again too much. I didn’t really taper this week for the race outside of taking two rest days. I needed one of those any way.

8 Runs

57 Miles

2 Quality runs (both races)

Monday – Raced The Ripple Effect in Broad Ripple in place of a workout. I was happy with the run and effort. Took 4th Overall and 1st in my AG. Ran even splits the last three miles. Total milage 11.

Tuesday – Rest

Wednesday – 16 miles easy. No Speed work for me but I ran to meet the group and did Katy’s workout with her. Also ran later.

Thursday – 8 Easy

Friday – 9 Easy with Sean…probably a little faster then we should have ran. About 6:40.

Saturday – Travel day to Chicago. Rest.

Sunday – The Chicago Half Marathon. A spectacular bonk and poorly ran race.

Really, the weekend home was not all bad. I got to spend some quality time with my family…which was awesome. My parents gave Lindsey and I our anniversery present and I scored some sweet beer. Overall, a pretty good weekend.

BeerHaul. DogFish. Firestone Walker. Revolution. Firestone Walker. Half Acre

Blanket made from our t-shirts- races, jobs Marshall stuff, etc.

Two weeks to go of hard training and then it is taper time. I am feeling good about where I am at. Here’s to hoping for good weather and fast feet.

Questions: How is your training going? What races are you getting ready for? We love to hear about others chasing goals!

Chicago Half Marathon – A Tough Day

GlennHein — Tue, 10 Sep 2013 11:23:00 +0000

If you can’t tell by the post title I had a bad day. It sucked. I am trying my best to move on from it and chalk it up to bad race conditions and no taper but I can’t help to not question myself in the immediate aftermath. I know that this thinking is flawed and will pass but I am annoyed right now. I wanted to run well and I did not. Not at all.

I wrote this paragraph yesterday and as I return today I already feel different about the race. I am still frustrated, not in the results or in questioning my running, but in how I executed the race. I ran poorly. I ran undisciplined. I am a smarter runner then that.

Here is my race recap.

Pre-Race

I had this race circled as a good race simulator for the big show in October and was hoping to run well. I wasn’t overly concerned with PRing but if it happened it happened. I was coming off two big weeks (70 and 79 miles respectively) of training, at least for me, and wasn’t going to taper but still wanted to run well. My pre-race plan was to go out in about 6:00 or so and then see how things felt…then I checked the weather forecast. It was going to be about 72 with dew point around the same at the race start with a nice cross wind coming off the lake. Not exactly prime racing conditions. Ok…I said. I can adjust my paces just run smart.

Given the weather, I was planning on running 6:15-6:18. See below for this nifty chart. You can thank Mark Hadley for blogging about it.

Pace adjustment chart.

That was the plan.

My Dad and I drove up Sunday morning from Crown Point…which was a big help and fun to hang out with him. He actually went to the expo with me as well as I was riding solo for the weekend with Lindsey and Marshall birthday partying around in Indy an Bloomington.

He dropped me off about .25 miles from the start and found a parking spot. I jogged up, used the bathroom, oh and while I was waiting in line for the bathroom I ran into Neal, a long time friend, and his girlfriend. We chatted a bit. It was good to see him. He’s a good dude. I did a little more warming up with some strides, and before I knew it was race time. I jumped in the corral sweating already and was ready to run.

Race

Remember the plan. I was going to run smart, 6:15 – 6:18. Running fast was out of the question given the weather. So guess what I did….NOT THAT! I went out at 6:00. Mile 1 6:01. Mile 2 6:05 again. By this point I am drenched and my body is working too much. Mile 3 I did it again. 6:02. At this point we are running toward the lake about to turn on onto Lake Shore Drive and meet a nice headwind. We turn onto LSD and the wind is pushing across the front of us kind of from the side. We try and pack up a bit but it doesn’t really help. Mile 4 6:08. That is probably from the wind. I was working too hard still at this point. This goes on for another mile or so but the damage has been laid already. I keep running. It is too hard too soon. Mile 5 6:12.

At this point I try and reevaluate as it is not going well and I knew I made a mistake. I back off the pace a bit and am going to try and run it in at the pace I had originally plan to run. 6:15-6:18. We are continuing north on LSD. I am alone but see some runners up the road. I hit mile 6 in 6:17. Perfect. Not feeling great. I see a purple singlet up the road a bit. He looks a little familiar. I thought it might have been Jeremy, heck of an athlete and runner. We are about the same speed and both training for Chicago and tweeted back and forth about looking for each other. Sure enough I get to purple singlet at mile 7 or so…it is him. Problem is at this point, we both are not having much fun at all. We say what’s up and run together for a bit looking for the turn around. Mile 7 6:17.

The turn around is mile 8 or so…maybe a little sooner maybe a little later. it is kind of blurry. I was not having fun. I was hurting way too bad at this point. Mile 8 passes 6:18. Jeremy goes up the road a bit and is running with the 2nd place girl. I just try and stay with them. By this point, we are headed south down LSD and I was hoping for some tailwind but it wasn’t really happening. It was more of an awesome annoying cross wind. Mile 9 6:20. Things are really starting to hurt by this point. It is real foggy. A couple of runners are starting to walk at this point that had been about 30-45 seconds up the road.

The wheels come off somewhere in mile 10. It is getting bad. I have a cramp. I dump water on my head. It doesn’t help. Mile 10 6:30. I want to stop. This is awful. That is all I can think. This is not how I wanted this race to go. Can I stop and walk it in? I keep running. More cross wind. I am exchanging struggle bus passes with a couple of guys and a couple of guys that ran smart are cruising by me. Mile 11 6:37. Get this over with. Jeremy keeps slipping away a little. I still see him. More trading and being passed. Mile 12 6:48. I creep toward 7…WTF!?!?!!?! I am getting close. The last mile is taking FOREVER! I get passed some more. Whatever. A couple of girls catch me. 3,4, and 5 I think. I can see the finish. I push a little just to get it over with. Mile 13 6:37.

Finish. Its over. Stop the watch. 1:23:58. Thank god that is over. I walk around a bit and compose myself. Chat a bit with some guys…really just share complaining about how awful that was…the shared opinion was that was one of the worst races ever. I keep walking. Feeling better. I run into Jeremy, who finished about 20 seconds or so in front of me and talk a bit. Mainly about Triathlon and seeing how quickly we can forget about this race. I am pretty sure he made the same racing mistake I did. Chasing smoke on a day that you needed to be smart. Hopefully, I can find him at Chicago…and if not then rumor has it I might see him in Madison Sept 2014…but more about that later.

I walk back to the car and Dad and I head back to Crown Point. Glad thats over.

Post Race Thoughts

I am moving on. I really am. I’m over it. I am happy with my training for Chicago. The thing that bothers me is my lack of discipline in the race. I knew the deal going in and ran stupid the first 4/5 miles and paid dearly for it. I mean my bonk was spectacular. I have not bonked like that in a long time. It was truly amazing. That is what bothers me. I have been running long enough to know better. Heck, we coach people and tell our athletes until we are blue in the face don’t do this…and what did I do?!!? The exact opposite. Time to move on. I have two weeks of grinding left. I am feeling good about the race. I am putting this race behind me and will not forget it. I will not make the same mistake…if I type it out I will make it happen, right? Moving on. I have training to do. Chicago 2013 here I come!

Questions:
Have a bad race? What do you do to move on? Have a good race? How did you stay focused? Running Chicago?