Indy Runner Archives - Lindsey Hein

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?

The post Week 3 – Mohican 50 appeared first on Lindsey Hein.

Ripple Effect Race Report

OutForARunAdmin — Thu, 05 Sep 2013 23:44:00 +0000

Historically the Ripple Effect has been held in Broad Ripple on Sunday Evening of Labor Day Weekend which means, at least for us, it is usually a no go. This year, however, the race directors decided to change it to a Monday 8:30AM start and so having learned this fact on the Wednesday before I decided to go ahead and sign up.

It worked out nicely as Monday’s workout, at least in terms of total time. The workout was going to be very similar to racing this 4 mile event and with the quick turn around from Saturday, which was a 20 Mile Block Progression run to Monday’s workout I thought a race environment would be more motivation to make sure I got up and did what I needed to do.

We were in Bloomington all weekend, checking out Lindsey’s parents new house and celebrating her birthday. We ended up getting home later than planned on Sunday night, so I ended up sleeping in a little too much Monday. Quick coffee, bathroom, race shoes, and I was out the door. I was going to use the 2 mile run up The Monon as a warm up. I ran into Gabe and Dan, who were also running, and finished out the warm up with about 5 minutes to grab my bib and head to the start. It was a low key event so the time crunch was not an issue.

For those who are familiar with Broad Ripple or the old Drumstick Dash course, The Ripple Effect started us on Compton right by the High School. No timing mat, just a spray painted line and a start sign. It was a chipped race…but just at the end so if you wanted an exact time you needed to be on the line. I lined up in front with about 15 other guys and one or two girls…I of course did a check “eye test” and I liked my chances for a good race. I knew a “W” was out of the question as I recognized John Poray (sub 5 racer) but thought I could go Top 5 if I raced well.

They yelled start and we were off. John and a young kid immediately take off running about 4:30 or so and I follow behind in about 5:10 with 6 other guys. By the time we hit Guilford (.25 miles in) we settled into a more reasonable pace of about 5:20 or so…fast but the first mile of these local races seems to be quick.

By the time we dump out onto College, it is me and two other guys with two in front of us and then the leaders…so I was in 7^thplace…which was fine with me. Before we knew it, we reeled in one of the guys off the front and hit the first mile in 5:23. We then continued north on College toward the river and Park Tudor. I knew when we got the river it would be a good chance to see what the group had, as you have to climb up a bit of a bridge and for a short Indy based race it is enough to jump the heart rate and create some burning. Sure enough as we climbed the bridge over the river, we dropped one of the group so now it was me and one other guy with three people in front of us.

We continued north on College toward 75^thand hit mile 2 in 5:41. As we headed back east on 75^th toward the Monon, we were going slightly uphill again. It is nothing really but it is enough that your pace and breathing notices. Another chance to see if the guy to my right had it going today. I surge toward The Monon and turn south on Westfield and as I turn I give a slight look back and created a bit of gap…now I just need to hold it. I am alone in 4^th.

I could see the guy in 3^rdup the road by about 20 seconds or so and I was focused on him. Catch him, reel him in, bring him back. He looked to be laboring…but so did I am sure…so I thought I could reel him back the last 1.5 miles. I hit mile 3 in 5:41 again but the gap didn’t seem to be closing. Maybe it was a little but nothing that was noticeable. It didn’t look like it was going to happen today. I needed to hold on to 4^th.

Remember that river we went over heading North? Well, we had to run over it again heading south this time. The incline on Westfield is not as noticeable as College but again it is enough to labor you. I get over it …by this point I am cramping and want to be done. I was tried from the week.

I make the slight left hand dogleg to continue on Westfield. I don’t sense anyone behind. I keep pushing. There’s the finishing chute.

I hear Lindsey before I see her. She was screaming (shocker) because apparently the guy I dropped was kicking strong. I finally see Lindsey and head toward the finishing chute. Boom. It’s over. Mile 4 5:44.

Stats:

Mile 1 – 5:23

Mile 2 – 5:41

Mile 3 – 5:41

Mile 4 – 5:44

Overall – 22:37

Place: 4^th

AG 30-34: 1st

Overall, I am happy with how the race went. I ran well and it was a great workout for the day. A lot better then suffering through K Repeats alone and who knows how they would have went considering the week I had just put in. I am also very please to see consistent pacing, at least on the last 3 miles, those two 5k’s I ran earlier this year I felt like I struggled to keep a good pace toward the end so I happy to see consistency once I came back to reality from the first mile.

Family after the race

Einsteins post race. Give Marshall an apple and you rock his world.

I finished out the day with 5 miles later to make it 11 for the day and then proceeded to drink too much Monday Night at the Mumford & Sons concert. I may or may not have thrown up out of a car window on the drive home…this has yet to be confirmed J. You would think a 30 year old would know better. Nope.

Mumford Tailgating

Mumford Concert

Anyway a good race and a great Labor Day weekend.

Questions: Do any Holiday races? Do you like Holiday races? I’m racing the Chicago Half this weekend, anyone else?

The post Ripple Effect Race Report appeared first on Lindsey Hein.

My Strong Words Today.

OutForARunAdmin — Sat, 31 Aug 2013 10:03:00 +0000

Are you racing this weekend?

I am. I’m going to repeat the words below in my mind and have them written on my arm. It’s not going to hurt until mile 6 or so. But there will be some doubts that start creeping in sooner. And then I’ll get through half way and I know the feeling that will happen and I know how bad it will hurt when I’m chasing down the last 5 miles. No matter how great or how rough I feel through each piece of this run though, these are my words:

Brave

Strong

Fighter

Relax

Control

These words are simple. But they are going to help get me to the finish line. I have other words, but these are the five I’m choosing to focus on during this particular race. They are going to help me push as hard as I can. Reminding me that I do not need to give up, even when my body tells me it wants to and thinks it needs to.

Different words can be meaningful for different races. For instance, if I was racing a full marathon or a longer distance race, like a half ironman, I would use words more like “consistent” and “calm”… with a few of the words I’m using for this shorter race mixed in as well.

What is your favorite “strong” word that you go to when you need to dig deep?

Who’s racing this weekend?!

The post My Strong Words Today. appeared first on Lindsey Hein.

When 20 miles turned into 16.

OutForARunAdmin — Sun, 18 Aug 2013 17:00:00 +0000

My mind has been in a million different directions about pulling the trigger on a marathon in September. I’m not totally properly trained to PR for it, but thought if I hit this 20 miler I had today how I wanted, that it would be possible. Not your typical 12-18 week training session for a marathon, but coming of my July 70.3, the endurance is fine, just needed to get the run time in. I know it’s a bit of a rush, but timing wise it’s really the only weekend I have free this fall to do a marathon.

The 20 miles were going great. I felt strong, confident and was not worried about keeping pace. My plan was to w/u 1 mile, then run 3 X 5 miles at MP or slightly faster, with a 1 mile recovery mile between sets and 2 miles c/d.

I did go out the first set a little fast, but I felt like a million bucks. I felt like a runner who is much tougher than I actually see myself. Then I got to mile 13. That is way to early to bonk on a 20 miler. But it happened. I know it looks like I went out way to hard on my first set and maybe I did a bit, but I really believe on the right day, I would have been able to own the last set of 5 at that pace or faster. I my head, on my second set, I was honestly trying to conserve a bit so that I could dominate the last set. whomp, whomp.

Here are my splits:

Mile 1- 7:47 (warm up)

Mile 2- 6:57
Mile 3- 7:02
Mile 4- 7:03
Mile 5- 7:02
Mile 6- 6:59

Mile 7- 7:36 (Recovery Mile)

Mile 8- 7:00
Mile 9- 7:03
Mile 10- 7:05
Mile 11- 7:07
Mile 12- 7:18

Mile 13- 7:48 (recovery mile)

Here, I decided, I’d take an extra recovery mile and regroup. The nice things about hitting 86th street heading south on the monon is you are shaded and there starts to be a very slight downhill. You wouldn’t necessarily know it but your pace will prove it to you every time. Unless you have the run I had today…. So I thought I could maybe hold it together, but this is what happened next:

Mile 14-7:37
Mile 15- 7:58
Mile 16- 8:33

…..

When I hit 16, I stopped for a minute to regroup evaluate what was going on. I NEVER stop to do that. I just slow down if I need to. I hate stopping. But right then, I needed to and I made the decision to call it day. I felt incredibly dehydrated. I’ve had an annoying cold since Wednesday. It felt at it’s worst yesterday and I woke up this morning feeling pretty good. But, when I took gel and had some water around mile 13 I felt heavy in the head and a little dizzy. The cold was like “hey remember me, I’m still invading your body haha, try running 7 more miles, I dare you.” So I tried.

Back at mile 13 when I started feeling iffy, I really thought I could muster up around a 7:15 pace for five more miles. I thought perhaps I’d break the set of five into a couple smaller sets to wrap my mind and body around it. But it just wasn’t happening.

I asked a nice lady walking her dog if I could use her phone to call Glenn and he and Marshall came and got me. Glenn never gives me a pity party. Like ever. So, that’s fine, but I felt like crying and just wanted to curl up and sulk because I felt so terrible. I just wanted to be a baby ok. Well the only baby in the car was in the back seat and he was crying and Glenn was just like “get over it.” Tough love at it’s finest.

I don’t know what the conclusion of this run will be. I’m tapering now for the Indy Women’s half in two weeks and the marathon I was thinking about running is two weeks after that. There really won’t be time to get a solid 20 before. Yes, I could get to 20 the day I run that half- but I plan on running that race so hard that the thought of running cool down miles would make me throw up.

The race I’ve really trained to PR at is the half. I can’t help but think it weather is good I could pull off a nice little PR in the marathon two weeks after that. The conditions just straight up sucked at Shamrock in March. I’ve sad it a million times, but I’ve never in my life ran in a headwind like that and without it, at this marathon, I think I’d have a fair shot at 3:10. What sucks is I was using this 20 miler as my real gauge to see what my body would tell me.

So there’s that. I think I’ll reevaluate again after the half in two weeks.

What I know is- I really hate quitting. I’m really not a big fan of the phrase “listen to your body” because if we did that all the time, we’d quit a lot more. We wouldn’t push nearly as hard as we are capable. I’m not being a grouch by saying that- there are certainly times when you need to. Today was truly a day that I needed to listen to my body. I seriously would have shuffled in at 9 minute miles, feeling dizzy and terrible and what would be the point of that. I honestly can’t remember a time that I’ve ever just quit a long run early. I’ve slowed down and finished in a pace slower than I wanted, but I’ve never just stopped in the long run. I did that today- I walked of shamed it from 75th to Broad Ripple Ave. where Glenn and Marshall came and got me. That’s ok, but yeah I’m a little bummed.

Stay tuned about that marathon, I like making last minute decisions sometimes.

Have you ever quit a workout? Why?

To you- when does the phrase “Listen to your body” really mean you need to stop?

The post When 20 miles turned into 16. appeared first on Lindsey Hein.

Speed Sessions Week 2!

OutForARunAdmin — Tue, 18 Jun 2013 16:19:00 +0000

Who: Whoever wants to join- all speeds are welcome!!

What: Speed work- let’s get fast people

When: Wednesdays at 5:30am

Where: Broad Ripple (DUH), on the monon. Meeting in parking lot next to EINSTEIN’S.

Why: To improve running performance while working on speed and stamina

This weeks workout: 6 Mi Total, 3 at Tempo

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