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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We went to Sonoma for a wedding and last minute decided to leave Marshall with my Grandma & Mom so it quickly turned into a vacation. It was relaxing, beautiful and we had a lot of fun. I forced myself to forget about my upcoming not so exciting adventure and just enjoy not taking care of another human being for 4 days, feeling strong and healthy. I might write more about the trip later, I don’t know.

Ever since I crashed and burned at the Indy Women’s half a few weeks ago and decided I wouldn’t be racing again until after my surgery. I went kind of blah. I talked about how I might try to rally and give myself another shot two weeks later, but decided against it. I decided to step back and just enjoy running for what it is. No pressure to run fast, no stress- just fun. Just running because it makes me feel good and it makes me do life better. 

The day of the race I had contemplated  doing ended up being perfect weather and I decided to run with friends and enjoy 13.1 with no pressure. It was fun, comfortable and happy. And afterward we enjoyed mimosas and plenty of good food. Not to mention, Amy ran a half marathon PR that day in an “unofficial” race. Although I’m calling it official. The course was mapped, measured and just like any real distance race- we all went over by at least .15 on the distance. Official or not, no one runs those tangents perfectly. I’m pretty excited to cheer for friends at the Monumental this year. Amy is gonna kill her PR and I’m confident she’ll break 4 hours. Yep, it’s out there Amy. 

Mimosas and Food. HMM.

I’ve been committed to just run because it’s what I really love. 

But, I’m not good at not having a goal, while I have genuinely enjoyed running just for fun I can’t help but think about the things I want to accomplish and how I’ve got a decent road ahead of me before I can make that happen. 

Goals are what keep us going. Without goals, what is the meaning behind the workout? It feels a little  pointless to me. When I was pregnant, there was of course no time goals, but the goal to keep going and be strong through my pregnancy– it was a first so the goal was getting through it healthy, strong and in good shape. Running 3 miles the day before giving birth was something I’m still proud of. 

As I think about my recovery from the mastectomy, I have no idea what the next year will bring. And I’ve always said I’m not going to plan around what I think or hope might happen so I don’t turn things away thinking I might be doing something else. 

So my first post surgery goal. Boston?

We always say we are only going to do Boston once every 5-7 years or something. We had planned on running together in 2012, but I ended up being 7 months pregnant at that time, so I happily cheered on the sidelines.

7 months pregnant with Glenn & his parents post Boston.

There are a lot of reasons to keep it a not so frequent race. It’s stupid expensive and there are a ton of other races we’d like to venture out to. I don’t want to spend every April in Boston and drop XX dollars when there are a million other places I haven’t been. And I know it might not be a popular statement, but like a lot of races-for the most part, once you’ve been…  you’ve been. 

We all know how incredibly special and amazing Boston will be next year. We weren’t there this year and even so, I felt very emotionally connected to what was happening to the community. We’ve both crossed that finish line and we’ve both been spectators at that finish line. It hit home. I know everyone running in 2014 will be honoring those effected by the tragedy and I want to be a part of it. 

I don’t know for sure if I’ll go– I can’t predict what will make most sense for our family at that time, but at least now I’ll have the option. If I do go- I’m doing some legit long runs down in Bloomington. I won’t let the hills won’t eat me in 2014 and all monon running won’t cut it. 

Whether or not I end up going next year, when I do go again, it will be fun to run as a smarter, more experienced runner. Still a small fish in a big sea, but not quite as small as before. I’ve only run it once- in 2009 and it was only my second marathon. I didn’t know what I was doing and didn’t really know anyone there. This year I’ll know a ton of people. My running BFF Ashley will be there, along with a ton of other Indianapolis people and about a million social media friends.

Oh and it’s funny the amount of people who have wished me luck at Chicago. If you kind of read this blog and think I’m running Chicago and putting up those splits Glenn has been writing about, you must think I’m a REAL badass haha. Glenn’s running Chicago, not me! Although I have big goals for my next marathon PR- I’m not trying to jump from a 3:13 to a 2:45 haha. I will be 12 days post surgery and out there with bells and whistles and hopefully no drainage tubes. 

So for now- that’s my first “maybe” post surgery goal. My primary goal though is much more important than running any race. It’s to buck up, come out of this bad attitude and conquer this beast next week and the coming months as calmly and happily as I possibly can.

Do you go to Boston every year if you qualify? Why or why not?

Will you be there in 2014?

The post I signed up for Boston appeared first on Lindsey Hein.

Pre Fire Cracker 6

When I race, I almost always say something to other females who I pass or who pass me. (unless I’m dying in the last bit of a race and can’t find the energy!) I know they are working hard. Maybe they feel powerful at the moment or maybe they are struggling. Not to be all “woman power” about it, but I feel a camaraderie with the ladies running around me. If I remind myself that I’m in my race and they are in theirs and that’s what matters, why not cheer each other on. Why not be the encourager? It’s helped me when others have said just the right thing to push me (male or female… although it’s usually a male) Girls don’t want you to pass them. Of course I don’t want to be passed by girls either, but when it happens… good job girl. Get it done.

Around mile 7 of the Carmel Half, Ashley creeped up on me. I was slowing down majorly after having gone out way too fast. I gave her a cheer and she offered to have her husband, who was riding his bike next to her hold my hat and gloves that I was carrying. I stuck it out with her for a couple of miles but had to let her go. Having her there definitely kept me from slowing down even more than I was heading toward during those couple of miles.

She finished almost a whole minute ahead of me. Her and her husband were waiting for me at the finish line with my hat and gloves though. We chatted for a few minutes and exchanged numbers and said we might try to run together. It was one of those short conversations, that I knew it might stick and we might actually end up running together. In the short conversation- I learned she and her husband live in Carmel and are both Air Force pilots. She’s ran a 3:21 marathon, she likes to ride bikes and is easy to talk to.

We’ve been running together once a week for a couple months now. AND I LOVE IT. With her job, (oh, you know, NBD, just being a badass Air Force pilot) she has random week days off when the rest of the world is at work. Perfect for my schedule. We usually run while Marshall naps in the stroller. She even pushed the stroller for a little bit during our last stroller run. I think I’ll make her do it more. We ran a 4th of July race (Fire Cracker 6) together and are talking about doing the Indy Women’s half together. We both have a goal to break 1:30, so I think it will be awesome to run together as much as we can. I know that whether we finish together or separate, we’ll both finish wondering how the other one did. Not ONLY concerned with our own time. I really like that.

This is what I love about our relationship. We aren’t competing with each other. We can definitely both throw down but would be equally happy for the other if they had a better race or good day even if we didn’t have a good day of our own. She’s not conceited, doesn’t feel entitled and works for her fast times. She knows how to work hard, when it hurts. She’s willing to push you but also no afraid to whine and tell you she feels weak sometimes. She wants to work hard and run fast times, but she’s not obsessive. She’d rather go to a concert and get a little tipsy and enjoy 3 cupcakes than be anal and perfectly fit and not enjoy indulging sometimes. My kind of girl.

I’ve been looking for a friend like this for a long time. I don’t mind running a slower or faster pace than scheduled sometimes or just in general, but it sure is nice to find a fun, kind girlfriend to run with, who just happens to be my pace.

I’ve never really been one to do my long runs with a friend. On Saturday, we ran 10- it’s what was on her schedule and I’m coming off two weeks of recovery but wanted to finish the week off with a longish run. My legs were absolutely dead because I did squats for the first time in months Friday. You know what it feels like if you haven’t used those muscles like that in months? You could do 10 reps and it would hurt. Yeah I’m still sore on Monday. What I do know is, those 10 miles would have felt a lot harder and I probably would have ran them a lot slower if I’d ran them alone.

I’m really thankful to have found my new friend. She’s got a lot of potential. That 3:21 marathon I mentioned? It was only her second marathon. I’d say she’s got some speed in her. I’m excited to work hard together, to have good runs and not so good runs. To share happy moments crossing the finish line, while I know they’ll be not so good moments during workouts that don’t go as well as expected. She is someone who understands and can share these moments with me.

Post Fire Cracker 6

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Muncie 70.3. 2013 Goal # 2. Mission Accomplished.

The post Next Big Goal appeared first on Lindsey Hein.

Prior to that, Lindsey always put together her own plans…and she was good at it with multiple BQ’s to show. There is something to be said for having someone else do all the planning, worrying, analyzing, tweaking, prep work, etc. It frees the athlete to just focus on running. SHAMELESS PLUG: Did you know we can coach you to?

Here are my thoughts on Lindsey’s training, race, and the future for her running.

Training:

Entering the Shamrock marathon training cycle, by the time race rolled around, it was going to be over two years since Lindsey had competitively raced a marathon. With some speculation and educated guess work, we jointly decided on a goal: break 3:15 with a stretch goal of 3:10. Based on what I knew of Lindsey and her running both of these were realistic and attainable.

I put together her most aggressive training plan to date, both in terms of total mileage and the quality of runs she was doing. With this training cycle the shift focused from logging miles with one weekly tempo/speed session to doing that plus marathon paced long runs, fast finish long runs, progression paced long runs…you get the idea. I am firm believer that if you want to truly get a break through and make progress in your marathon running…the long run has to be ran at pace more frequently. Those runs train your mind and body to actually become efficient at that speed.

Not all of Lindsey’s long runs were done with marathon pace work…we wanted to be careful to avoid burnout and over training but I would say 12 out of the 16 long runs had at least some component of MPR in them.

Lindsey executed her training plan beautifully. She stayed in the moment focusing on the work that needed to be done on any particular day or during a micro cycle. While at the same time, was aware enough to know that Shamrock was the long term goal so a bad workout here or there was not going to mean much. It is that constant training stress, recovery, and adaption over the life of a training cycle that are going to make the difference…not some mythical workout or a bad run.

From my standpoint, this is where I like to believe that I offered a lot of my benefit: the mind. Without the right mind set and outlook the best training plan and race prep can be wasted on a bad mindset. With proper training and preparation, the body achieves what the mind believes.

The last big change that we made to Lindsey’s training was to develop a race plan. If Lindsey is honest with you and herself, she would admit that in prior races she did not have the best race day planning. A lot of it was run on feel…often accelerating too early in the race only to struggle home. Now there is a lot to be said for knowing your body well enough to feel your way through a race but the marathon is such a long race that if you do not have a proper plan of attack it will chew you up and spit you out the other side. To succeed in the marathon, is to plan how to race it.

When I look back at all of this, Lindsey was ready to race and I could not be more proud of the dedication and spirit she showed in getting herself ready for this marathon. There was no way she could fail.

Race:

I will leave the majority of the race review to the racer, but I will say a couple of things.

All race plans need to be adjusted depending on race circumstances and conditions and be comfortable rolling with the punches.

This was particularly true for Lindsey on race day. Going into the race, we knew most likely that Virginia Beach was going to have some wind: 1) because of how the course is designed and 2) it is on the freaking ocean.

Lindsey did a great job adjusting to the conditions of the day, working with the wind when it was in her favor and trying to conserve energy when it made sense. She executed a great race on a tough day to race in my opinion. That wind was brutal!

She raced to her full potential on race day and I could not be more happy and proud of her first, and foremost, as a husband, but secondly as a coach. We laid out a plan together, developed a strategy, and she executed it like a BOSS!

The stretch goal of 3:10 was missed and given the right conditions, I have no doubt she would have crushed it…but that’s why you race. You never know what you are going to encounter. She raced to her potential and that’s all I can ask for.

Post Race:

With any big moment or goal in life, once you reach it I think there is a tendency to kind of fall into a funk or going striving after your next goal right away. Sometimes I think that is fine but I would like Lindsey to take a step back and enjoy this marathon PR and sit on it for a while. Enjoy it. You earned it!

In the short term, Lindsey and I have been discussing shifting the focus to shorter distances and a triathlon or two. This will provide a nice break from marathon training and something fresh to focus on so that when she returns to the marathon it will be fun and something to look forward to.

In my opinion, to properly train, prepare, and race  a marathon to your full potential you have two…maybe three you in a year. They are hard. They take a lot out of you. Enjoy the break and find something else to focus on.

My next step is to slowly convince Lindsey she can break 3:00…only time will tell. (She’ll do it!)

Have you raced recently? What distance? How did it go? What did you do with your downtime afterward?

Glenn

The post The Big PR from the Coaches Perspective appeared first on Lindsey Hein.

I started thinking about the list I made for what I want to think about when I race on Sunday and am trying to put things into perspective. What is the point of letting this race get in my head and make me freak out?

This morning I read Kris Law’s post on her workouts for the week and she talked about how she was EXCITED to race on Sunday. (She is running the Shamrock Half and she ain’t slow!) She didn’t say she was nervous, freaked out or grouchy, but excited. And why shouldn’t she be? Why shouldn’t I be? You work hard, you train hard and then you get out there and let the hard work pay off.  Will it hurt? Yes. But the workouts hurt too and I survived those just fine.

The reason I’m typing all of this out is because I’m trying really hard to speak it so I’ll believe it. 

Every morning when I wake up, the thought of the hard workouts and races seem impossible to me, I think about how hard my body has to work and when I’m under the covers in the dark room, I wonder to myself why the heck do I do it.

Then… once I’m out of bed and have been awake for more than 30 minutes, I remember the finish. I force myself to think about how it feels to finish- whether it’s finishing an easy run, hard workout, great race, any kind of finish.. and I think about how my days, my attitude, who I am as a mother and wife is so much better because I put my time in and finish.

Completing a project feels good and this marathon has been my project for the past few months. I didn’t work hard to put in mediocre effort on race day. While I feel doubtful about it at times, the pace and the distance just seems daunting. I am going to say out loud that I can do it and that I believe. And when it hurts on Sunday, I’m going to speak it out loud and I’m going to PUSH. 

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My race plan is to warm up for the first 3-4 miles and get into my groove. If I run smart, strong and listen to my body, I hope to be able to finish the last 5K-10K hard. 

Last longish run before Shamrock on the monon.

We took advantage of the awesome weather today and Glenn rode his bike while I pushed the stroller for my last 10 miler. We ran around 8 minute miles most of the time- I felt pretty good and chill but am glad race weekend is next weekend, because there’s a reason for that last taper week.

I was also able to get a massage today- used a gift certificate I’ve been waiting to use since May! I figured I might as well really treat my body good. I have to say though- this lady put the hurt on, and went a little crazy on my neck, which now hurts when I look to the right. It feels like I slept on it wrong or something. Annoying, but whatever.

We are heading out Friday and driving to D.C. to see my sister and her fiance. Saturday morning, we’ll get up and head over to VA Beach for the race. Race day is Sunday and call me crazy, but we are driving home 12 hours right after the race.

Marshall is staying home and Grandparents are taking care of him. I’ve left him overnight a few times, but never without him being with Glenn. I know he’ll be in the best possible hands, and it will be great for us to get out on our own, but I’ll be anxious to get home to his sweet cheeks.

How do you handle pre-race anxiety? Any and all tips are welcome!

Are you running Shamrock? Where’s a good pre-race place to eat in VA, Beach?

The post One Week Out. appeared first on Lindsey Hein.

It dates back to high school. I got roped into running cross country my sophomore year. The day we had our first meet was a trial meet against our own teammates. That morning, I was so nervous, I cried. Not kidding.

Over the next three years, I started getting nervous for Saturday meets on Tuesday. By the time Friday rolled around, I was a wreck. I didn’t have a good race to finish off my last year at the State meet. Looking back, I think I was so nervous about working hard and lacked confidence that I didn’t even try my hardest.

So I ran throughout college to stay in shape, but didn’t sign up for a race again until my junior year  when I signed up for the mini marathon and didn’t even really train for it. I ran 6 miles as my longest training run. I made a goal half way through the race and got a little competitive.

Then I ran that race again year after year and decided I wanted to run a marathon, and then I decided I wanted to start running faster. Because it felt good.

I’ve ran 11 marathons now. Of those 11, I’ve raced 5 and of those 5, I was a nervous wreck for 4 of them. The only one I wasn’t nervous about was my most recent, Rehoboth Beach. I wasn’t nervous because I wasn’t trying to PR. I was trying to run controlled and smart.

Tomorrow, I’m supposed to run 14 miles, with 7 at race pace. Holy shit, is race pace really 7:26 per mile? I know I can do it, but really, for 26.2 miles, to me 7:26 seems fast.

Then I looked at Glenn’s race pace, 6:17. What does that even mean? Is this the same line cook that I met at the Village Deli 8 years ago, who was 30 pounds overweight and liked to get his college on? By “get his college on”, I mean party, eat massive amounts of taco bell and not run. Is this the same Glenn that ran a 3:49 for his first 26.2?

Here’s why he has improved so much. He has confidence like none other. And he most certainly does not RUN SCARED. 

I never really make “New Years Resolutions”, or as a lot of healthy living bloggers say “goals” for the new year- really people, it’s the same thing said in a different way. My life goal, not my 2013 goal is to run confidently. I want to get a little cocky. See that’s how he does it. He works hard and then he believes he can do it. So, why can’t I.

No more running scared. I vow to run with confidence and strength, while believing in myself. 

Now, even as I type this and try to be cocky about it, I’m still nervous about that 7:26. Someone quick, come get myself out of my own head and tell me to just run STRONG.

How do you overcome the doubt? How do you to run with confidence?

The post Running Scared appeared first on Lindsey Hein.

 Back on My Feet (BoMF) is a national nonprofit organization that is dedicated to creating independence and self-sufficiency within the homeless and other underserved populations by first engaging them in running as a means to build confidence, strength and self-esteem.

Personally, I think the $1,000 FundRacing minimum scares people away, but if you break it down it’s really not that bad. You have to be creative and you have to be fun with it. AND I think one of the most fun ways to raise the money would be to partner up with your friends and do it as a group. Of course if you do it that way….. then you have to already have your bibs- which a lot of people do!

Weather you have a bib already or not-you can FundRace for Back on My Feet Indianapolis for the 500 Festival Mini Marathon! Back on My Feet has bibs for the SOLD OUT race.

FundRace as an individual or with a Team!
We will set up an on-line fundraising page to help with your efforts!

• FundRace as an individual – With 15 individual FundRacers for the mini marathon, we can raise $15,000 for the Indianapolis program! That is a huge contribution! It costs $1,800 to put a member through our entire program, by raising $15,000 we can put 8 new members through the program.

• FundRace with your Running Group  – Do you run with a group of friends who are training for the mini? Why not make it a group effort and raise the money together? With 10 runners, that’s only $100 each! It’s as simple as recruiting 10 people to contribute $10 to your campaign! Your group of friends would have their own fundraising page as a team effort that you can all share with your different networks- the donations would come in from all over!

• FundRace with your fellow employees – Are there a group of runners at your place of work who are training for the mini? Create a corporate team and FundRace together as a department or entire corporation! What a great team building way to give back to your community!

The fundraising minimum for this race is $1,000 – which may sound like a lot at first, but break it down and be creative!

• Analyze the Goal – Think of it as 25 donations of $40 or 20 $50 donations.

• Examine and Activate Your Network  – Start off by making a list of individuals who would be targets to support!

• Create a Personal Fundraising Plan with Benchmarks – Give yourself goals along the way, breaking it down is less overwhelming!

• Look for “Multiples” – Often times companies offer matching gifts programs and sometimes a family member or friend will match donations as well!

• Step Six: Develop a Communication Strategy – How will you communicate your efforts? How about a blog specific to your efforts -create entries about your workouts and keep supporters updated on how your training is going. Doing this will remind everyone why you are working so hard. Utilize facebook and twitter! Make it a challenge for not only yourself but those supporting you as well! Example Tweet – “In the next 100 minutes, help me raise $100 for my Back on My Feet FundRacing Campaign!”

Still need ideas for fundraising?

• Host a fundraising party!
• Clean out your closet and basement – sell items on ebay or consignment shops with all proceeds going to your fundraising efforts!
• Partner with a local restaurant – often times restaurants will donate a portion of proceeds to a worthy cause, see if your favorite restaurant will partner with you for your efforts!
• Make it a contest for your friends- the first 10 people who donate to your campaign will be in a drawing to win a $25 gift card.
• The best advice is to have fun with it and remember you have joined a special team of people who are all part of helping those overcoming homelessness to become self sufficient.

Benefits of FundRacing:

• Free Entry to the 500 Festival Mini Marathon!
• Opportunity to meet members who benefit from your fundraising efforts!
• FundRaising Kit !
• Team Atmosphere!
• BoMF running gear as an incentive for how much you raise! More details on our website!
• Knowing that there is meaning behind every step you take during your training and race experience!

Are you ready for the challenge? Register today and secure your bib! Do you have more questions? Contact Lindsey@backonmyfeet.org or call at 317.517.8699.

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