2016 US Olympic Marathon Trials

2016 OMT - Tim Megis 5

Photo Credit: Tim Meigs

Not knowing where to start, I guess I’ll just get right to the middle of the race around mile 15, and the point of the race everyone probably wants me to talk about. Up until that point, the pace had been very conservative due to the heat, and I found myself in the front of the pack. At this point in the course, we had just passed the start and finish lines and were headed down Figueroa towards the USC campus. The course is slightly downhill and I just began to relax and run what felt comfortable. Once I entered the USC campus, I realized I had a bit of a gap on the field, and got excited. I let that emotion take me and I pressed my advantage, hoping that maybe I could get a jump on the field. Shortly after, Meb and Rupp caught me and for the next few miles we began to run together.

We exited Exposition Park and around mile 19, I began to feel my hamstrings twinge as I was trying to maintain contact with them. Slowly I began to fad and just after mile 20 Jared caught me. From there I knew it was going to be a long final six miles, especially as I saw the last Olympic spot quickly running away from me. From there I just wanted place as high as possible. For what seemed like the longest time, I was not getting passed. Eventually Luke passed and gradually gained ground on me. Around mile 24 I began to realize that the top five all get processed for the Olympic Team, and to loose 5th was to loose all hope that I could earn a spot on the team in the marathon. Along with hearing some cheers for Matt Llano and Shady Biwott behind hind me, was motivation enough to put my head down and drive for the finish.

– – –


Coming into Saturday, I really had no set race plan but to stick with the leaders and not respond to any move before mile 16. I knew that any move after that would have to be covered as it would most likely be for the team. I had no intention of leading so early, or pushing the pace. As I said above, I let the downhill section of the course carry me and I made a quick decision to keep pressing. In hindsight, it was the wrong move. Running so fast so early definitely lead to my tough last few miles. Had I held back for a few more miles, I would have been much better off later in the race. A top three finish would have been much more likely.

2016 OMT 3 - The BreakOne of the reasons I ran a fall road racing season rather than a fall marathon, was to get some racing experience headed into the trials. Learn when to listen to my instincts and when not too. This is not something I am going to learn in a few months, but it is going to be a process that spans my entire career. Unfortunately, this weekend I took the hard and bittersweet road in learning when not to listen to my gut, but it will be a lesson I will never forget. With that said, I was talking with a good friend later that night and made the point that I would not have gotten where I am without having made risky moves in the past. For some reason, risk taking in races is just ingrained in me. Knowing that it can lead to great performances, but also knowing that there is a chance it will bite me. Just as I have in past races, I learned a lesson and am more prepared for the future races.

After a couple of days of reflection, it is clear that I did not quite respect the marathon this time around. As a rookie, I was more willing to listen to Pete. I held back until the last 10km before making my move, and it paid off. This time I was much more anxious, especially when I realized I had a small gap on the field. I was relaxed and cruising that 16th mile (4:56), and rather than staying relaxed, I decided to push and open up the gap. Then when Meb and Rupp caught me, I did not tuck in behind them and relax, but kept pushing. This was a mistake that many people have pointed out to me after the race.

Probably the biggest factor in the race was the weather. According to Weather Underground, the temperature before the race was 66º and over 75º at the finish. This played a big factor in the race, especially shown in how slow the race went out. Everyone was concerned about the heat and how it would affect the final miles of the race. While I never felt too hot during the race, I know that it did affect my race. Running that fast 4 miles from 16-20 miles is what put me in the hole, and I was unable to climb out of it much due to the heat. As stated above, I would have been much better off waiting for a few more miles before making a move like that, or running much more even. I have to tip my hat to Jared for running a much smarter race. While I was out there pushing the pace, he was biding his time running even, which he was able to maintain all the way until the end. That ended up being the difference between making the team and hanging on for fifth. Maybe it has something to do with his master’s thesis on ideal marathon pacing.

But I was not the only one that had to deal with the heat. I had a pretty rough last 10km, running around 34 minutes, but I was not getting passed. In fact only Jared and Luke passed me. Since it was hot out, people struggled the last 6 miles, and it was the ones that ran the smartest did the best. I heard that only 7 people negative split the race. That is 7 out of 256 finishers negative split. They were the top three men, top two women, and two other women. So clearly running smart was the way to run well this last weekend in the heat.

Photo Credit: Michael Scott

Photo Credit: Michael Scott

Even with the scorching heat, the top 10 on the guy’s side was full of talent. There were four previous US Marathon Champions, two silver medalists, and five guys with PRs under 2:13. The biggest surprise from that in the top six, five are under 30. Meb ran a great race and deservedly earned a spot on the team, but from my perspective the future of American marathoning looks bright. There are many more years ahead for us to improve and build off of this weekend. And hopefully we all can push each other to the next level.

– – –

I am fortunate that over the last three and a half years, I have been able to live in a way that I can chase my dreams. I was listening to Alan Watts the morning of the race, as I often do, and I just happened to be listening to this clip. In it he says:

“The essential principle of business, of occupation in the world, is this: Figure out someway to get paid for playing.”

That is exactly what I have been able to do. I get to go out everyday and play! This is something that I can never lose sight of, and it does not happen just from my own force of will. There is a whole supporting cast behind me.

Last week I was talking with my mom and she said something that stuck out, “You are doing things that I never though you would do. I figured that you would just get a job being an engineer or teacher or work for a corporation. What you are doing is amazing.” She was pointing out this point that I have taken a different route to success. I have the capabilities to be an engineer or a teacher or pretty much any job I would want to do, but I was fortunate to have a talent and joy for running. I have been able to turn that into a successful career. Both of my parents have been supportive and let me pursue this “running thing”, probably against their better judgment. I am true grateful that they have been nothing but encouraging. Also behind me is the rest of my family. My grandfather is probably my biggest fan. Just like my parents they have been supportive and encouraging Thank you all.

After I graduated from Western, I had no idea what I was going to do, but wanted to run. So I began to look at groups to join and after a few emails back and forth with Pete, I knew I wanted to take a visit to ZAP. On my visit, I decided that it was the place I wanted to be, and when I was offered a spot, I jumped at the chance. I had been a fairly successful college runner, earning many All American Awards, winning a national title, and running a quick 10000m, but my resume was not anything stellar. I felt like I had potential, and fortunately so did Pete. I remember with in the first few weeks of being there, Pete and I were doing some outdoor work and he turned to me and said, “I want to ask you a serious question. Do you think you can run with the best in the US? Be in the top 3?” Without much hesitation I responded yes, but I was thinking more about the track. I had just had a good debut 10000m that spring and thought it was going to be my event. I knew that I did not have quite the speed that some of the top guys have, but I would make up for it by out running them (pretty typical of me looking at what I did this weekend). Little did I figure three and a half years later, I would be running against the best in the US at the marathon. With out the support of Pete, Zika, and ZAP, I would not have had that opportunity. They have given so much of their time and encouragement trying to make ZAP and myself successes. I wanted to give back as much as I could and be the first ZAP athlete to make the Olympics, but I proud to be the highest placing ZAP athlete at an Olympic Trials.

Before the race.

Before the race.

Along with Pete and Zika, all my teammates, and our assistant coach, Ryan, at ZAP have been there. While some of the guys at ZAP did not run the marathon trials, I still put hundreds of miles with them over the last few years. Their friendship has been something that made this journey much more enjoyable.

ZAP is more than just us elites who take all the limelight. There are so many more that fall into the “ZAP Family.” There were more than a dozen campers and donors who flew out to LA to watch the trials and support all of us from ZAP, and there were many times more watching at home. Without people willing to come to camp, ZAP would not function as it does. On the behalf of all us ZAP athletes, we appreciate your support and hope to see all of you this summer at camp!

There are also my sponsors I have to thank. Reebok, Soleus Watches, Generation UCAN, and Flynn Sports all make this journey of mine much easier. Whether it is giving me awesome training gear to timing me to fueling me to getting me into races, they have made it much easier for me to just enjoy my time running.

Another group of people that have been so supportive, and it was seen after the race, when I looked at my phone and had so many messages of friendship. It was encouraging that while I did not reach my goal, I had so many friends that were proud of my accomplishments.

As I am writing this list of thanks keeps growing and growing. There is no way for me to include everyone, but I am truly grateful. I know that I do not just represent myself every time I run, but everyone that had had an impact in my life. Thank you.

– – –

My final section, which I will try to keep short as this is turning into a colossal post, I just want to point out some great performances from the weekend. First goes out to the top three, Galen, Meb, and Jared. They all ran great races and I know that they will represent the USA well in Rio this summer.

ZAP had three others who were running this weekend. Unfortunately, Griff had a tough race after dealing with an injury the last few weeks forcing him to drop out. But knowing Griff, this will only fuel his fire to get back. Both Johnny and Joanna debuted, and in the tough conditions had solid debuts. They recently joined ZAP and both have a bright future, and I am looking forward to having Johnny move to Blowing Rock to add another great athlete to Blackberry Valley!

Another close friend that had a great performance was Esther Atkins. Our friendship began when I first came to ZAP and we were tasked to clean the kitchen together. From there we have become good friends, and I have been a third wheel on many dinners with her and her husband, Cole. She ran a smart race, nearly negative splitting and moving up over the second half of the race. During my last loop, I was passing many of the women and I saw that Esther was in front of me. As I approached her, she turned around and put out her hand to give me a high five. I was moving much slower than she anticipated and she held her hand out there for what seemed like forever. Once I caught up to her, she grabbed my hand, and for a few seconds we ran together. I was able to get a lift and refocused for the final few miles. Once again, she had a much more poetic rendering of this event.

I'm proud of her :)

I’m proud of her 🙂

Besides representing ZAP on Saturday, I was also representing Western. A few weeks ago I finished a post lauding the impact of Coach Vandenbusche has had on my career. He was the one took a chance on a 9:50 two miler. It has been the entire program that has helped shaped my career. One of the biggest was the never give up attitude. This was seen on Saturday. There were three other Western alums running, Gabe Proctor, Sean Brown, and Josh Eberly, and not one of them gave up either. They all suffered through the heat and finished the race. For me all Western alums should be proud of these three just as much as me.

Lastly I would like to say how proud of Nicole I am. She only qualified six weeks before the Trials in her debut half. Even in the hot conditions, she toughed it out and now she can call herself a marathoner. It may not have been indicative of what type of shape she was in, but in those conditions very few had good debuts. I am so proud of her.

– – –

After crossing the finish, I was immediately thinking of what was coming next. Had I been in the top three, that question would have had a simple answer, Rio. Now there are another 6 spots open in the 5000m and 10000m. While I thought that my best chance to make the Olympics was in the marathon, I know that I have much more improvement to come on the track, especially the 10. I had a good track season last summer, but I think after another good marathon build up I will hit the track even stronger. Also coming so close this weekend will fuel the fire. Before I get back to work, I get a little time off and a trip to Belize with my parents and Nicole. I will going to take a well needed break, but will come back ready for another good block of training before Trials part deux.

Mile 1 – 5:05                           Mile 14 – 5:09
Mile 2 – 5:07                           Mile 15 – 5:06
Mile 3 – 5:02                           Mile 16 – 4:56
Mile 4 – 5:09                           Mile 17 – 4:50
Mile 5 – 5:07                           Mile 18 – 4:52
Mile 6 – 5:08                           Mile 19 – 4:55
Mile 7 – 5:12                            Mile 20 – 5:08
Mile 8 – 4:56                           Mile 21 – 5:20
Mile 9 – 5:00                           Mile 22 – 5:20
Mile 10 – 5:00                         Mile 23 – 5:28
Mile 11 – 5:04                         Mile 24 – 5:40
Mile 12 –                                  Mile 25 – 5:30
Mile 13 – 10:18                       Mile 26 – 5:30
Half – 1:06:31                         Total – 2:14:57

Race Results
Flotrack Post Race Interview
Letsrun Post Race Interview
USATF Race Recap
USATF Quotes
Flotrack Race Recap
Flotrack Top 3 Discuss The Decisive Move Made by Tyler Pennel
Letsrun Race Recap
LA Times Race Recap
Race Results Weekly Race Recap
Runners World Race Recap
Blowing Rock News Race Recap
Blowing Rock News Pre Race
Greensboro Pre Race Interview
GenUCAN Conference
RRCA Road Scholars Shine at US Olympic Trials
Letsrun Photos

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Three Days to Go!

Three Days to Go!!!

January 31 – February 6, 2016

Morning Afternoon Notes
Sunday 13
Monday 8
Tuesday 10 6 Drills, 8 x 20 sec, Core
Wednesday 17 Workout, 12 x 3 min
Thursday 8 6 Core
Friday 12
Saturday 12 8 x 200m
Week Total 92

I have sat down and deleted my first three times attempts to write my final blog before the Trials in a few days. But that does not count the times within those three attempts that I have written for a few minutes and deleted only to rewrite. Basically I am a bit lost for words. Before Twin Cities, it seemed so much easier to put my thoughts on paper. Maybe that was because I was so naïve to the gargantuan task that was before me. This weekend is not different in that sense. I know that it will be hard, and probably harder than Twin Cities was. I just have to remember that I am more prepared, mentally and physically. Since Twin Cites, I have had over 16 months of mostly great training, and in that time, I have had the most success as a runner.

I know that this one is short; by far my shortest blog yet, and just reiterates things I have already said in the past few weeks. I guess it is just a final check in before the Trials, to let everyone know that I am “oiled, greased, and ready to roll,” as Coach Vandenbusche says. See you on the streets of LA!

2016 Feb - Sunny Hill Road

Training Log 1/24-1/30

Week of Training January 24 – 30


  Morning Afternoon Notes
Sunday 10   Treadmill
Monday 10 6 Core, Drills and Strides
Tuesday 12   Workout
Wednesday 10 8 Core
Thursday 13   Drills and Strides, Core
Friday 21   Long Run
Saturday 8 5 Core
  Week Total 103  
Last long run in the books!

Last long run in the books!

After ending last week with a small niggle, I was able to quickly get back into full training. Since it was my quad that was hurt, Pete wanted me to run on the treadmill on Sunday so that I could run uphill the whole time. While any running engages the quads, running uphill limits quad engagement and the glutes are used more.

After Sunday’s run, I was officially back to normal training, and had a workout on Tuesday. It was not a long marathon workout, but it was a good confidence booster to do it after this little set back. My workout was a simple 2:30 downcycle session, split into two sets of 5 and 4. At the Miccosukee Greenway there is about a 4 minute loop, so it worked perfect to run there.

5/4 2:30 downcycles, 90 sec float, 3 min between sets

Scheduled for Friday was the last Long Run and hard workout before the Trials. I always love a good long run (ask anyone on the team), and it is one of the reasons that I love marathon training. So I had specific instructions from Pete to keep this one in control, as this is the last big workout before the trials. At this point there is only so much I can do to get more fit, and it is more important to get to the line healthy and fresh.

5 miles warm up/easy, 4 miles down to 5:20’s, 4 miles at 5:05-5:00, Mile float;
6 x 1200m, 400m float, Mile cool down
Splits: 35:30, 21:30, 5:50, 20:08; 3:37, 3:37, 3:35, 3:34, 3:32, 3:32

With the last hard effort in the books, I am now just biding my time until the Trials. Basically the mantra for the next two weeks is, “stay healthy and refresh.” There is not much more I can do to increase my fitness. Most of the science shows it takes 10-14 days for any benefit from an aerobic workout to be seen. From here it is all downhill, lowering the miles, but not too much that I feel stale.

Ups and Downs of Marathon Training

3 Weeks to go!

January 17 – 23

Morning Afternoon Notes
Sunday 8 Core
Monday 10 6 10 x 35 sec, Core
Tuesday 21 Long Run
Wednesday 8 6 Core
Thursday 8
Friday Off
Saturday 6
Week Total 73
Cruising along at St Marks! Feeling good for in a few weeks time!

Cruising along at St Marks! Feeling good for in a few weeks time!

For the last five years I have been relatively healthy. Other than four weeks last winter, I have not taken off more than a few days due to injury. All of this is part of the process, and when injury rears its ugly head, how you deal with it is often the most important . A quick and smart reaction can keep a minor leg crap from developing into something much worse. My week started out with a fantastic long run on Tuesday, one that I gained lots of confidence headed into the Trials. Then a little hiccup at the end of the week put a damper on everything, but a quick allowed me to only miss a few days of training.

The Ups

Tuesday’s long run was a standard marathon long run from the Pete Rea playbook. In the build up to Twin Cites, I did this workout on the course, during Cole and my course preview. After a warm up I had a workout of 5, 4, 3, and 1 miles, with a mile float in between each, so 16 miles total. Each segment was supposed to be a tad faster than the previous. We headed to the St. Marks bike path, as that is the closest we can get to what the LA course will be like. We even did the whole workout within the first three miles of the path, to replicate a complete 180-degree turn while running fast.

5-4-3-1, mile float between

Overall it was a good workout. I was just a tad faster than what Pete had prescribed, especially on the float, but it all felt relaxed, like I could run that pace in the middle of a marathon. Since this is one of the first workouts that I can compare to my previous build up, that is what I will do!

5:01, 5:03, 5:04, 5:07, 5:00 (25:15), 5:36; 
4:59, 4:57, 4:58, 4:57 (19:53), 5:26; 
4:53, 4:51, 4:50 (14:35), 5:38; 4:42 
16 miles in 1:21:10, 5:04 avg.
TC Splits:
5:04, 5:13, 5:00, 4:57, 5:00 (25:14); 5:45;
4:53, 5:00, 4:55, 4:50 (19:38); 5:40;
4:59, 4:53, 4:57 (14:49, Up the hills!); 5:38; 4:50
16 miles in 1:21:34, 5:06 avg.

Looking at the workout as a whole, there is not much difference between the two. I ran only 24 seconds slower over the 16 miles at the TC build up, which most of that time was from having slower floats, like I was prescribed. But the fast floats showed I was able to recover while running fairly fast, and was able to gain some confidence. After each interval was not “dying” to slow down. I was very much in control and trying to slow down. For example the first 400m of my first float was at 5:20 pace and made a conscious effort to slow down even more!

Another thing that really stands out to me is how much more even of a pace I was running this time. On the relatively flat St. Marks bike path, I was able to find a good rhythm and cruise. This was probably another reason why I was able to recover while being so relaxed on the floats. I must also mention that the Twin Cites course is much hillier than the bike path, which changed how I ran the workout. I specifically remember gaining great deal of confidence from being able to run sub 5 minute miles up those late hills on the TC course, knowing that if I could do that in the race, I would put myself in a good position to win. With that confidence, I made my move on those hills and broke open the race, running 4:55, 5:01, and 5:02 for miles 20-23.

The biggest difference that is not shown in the times is how I felt. During the workout, I kept it much more in control. This build up, I am not trying to hit the workouts “out of the park.” And sticking with the baseball analogy, it is much better to be a Joe DiMaggio and have a 56 game hitting streak and a .325 career batting average, than Barry Bonds, all drugs aside, and hit 762 home runs, but strikeout over 80 times a season (Joe only struck out 34 times a season). Now, I am a much more accomplished runner. I am the 2014 USA Marathon Champion, broke 4 for the mile, and just finished my most successful season in the fall. And this has led me to not have to prove anything in workouts, like I did last time (running sub 5 up those hills). In these last 18 months, my entire view of training has changed. I am more focused on keeping everything a bit more restrained, knowing that getting quality workouts in is more important than running hard, and placing my trust in Pete and the process.

While on the topic, some great advice from LetsRun founder Weldon Johnson is “there are no bonus points for running ‘hard.’ The point is to run fast. There is a difference.” (Also the whole article is a good read). This idea is something that one often has to learn the hard way, which was the way I learned it.

The last mile was supposed to be fastest of the day. In the TC workout, it was the fastest, but tied for the fastest, and I was exhausted when I finished. There was not much faster I could have run. On Tuesday, I elected to finish the workout on the slight uphill of the first mile of the bike path, again replicating the finish of LA. Also I snowballed it on the quarters. While I was working hard to run pace, every quarter would approach and I could easily find another gear, so by the end I was running around 4:30 pace! From this I was able to gain confidence that I will be able to run fast the last few miles at the trials.

The Downs

The afternoon of the workout, my right quad was a little sore. But with a harder effort, that can be expected, so I ignored it. The next day, the soreness was gone and I had completely forgotten about it. Then on Thursday, two days after the workout, I was 3 miles or so into the run and my quad was starting to feel really sore and tight. Now I was fully aware of it, but since the pain was not sharp or changing my stride, I just dealt with it. A few miles later it began to spasm and I had to stop for a couple of minutes. I started running slowly and for a few minutes the pain receded back to the previous level. Then it struck again and I was stopped in my tracks. After that I had trouble starting again, and when I did, I could tell my stride was off and it hurt placing weight on my leg. With so much on the line in LA, I took the hard route and began to walk and hitched a right the few miles back to the starting area.

While the hard choice to make is to cut the run short and not muscle through the pain, it is usually the correct choice. I had to tell myself, that I am very fit right now and a few days easy will not change that fact. I ended up taking Friday completely off and pushed an easy, tester run on Saturday to the afternoon to maximize the amount of recovery time between runs. With no pain during the run, only some soreness after, I ran a bit more on Sunday, and yesterday I was back to a pretty standard day. So rather than a small cramp turning into something else, I took a few easy days to remain healthy.

Our annual team dinner at Decent Pizza.

Our annual team dinner at Decent Pizza.

Out of this episode, I can take a few positives. One is how much I have matured and grown. College Tyler would have tried to push through the pain, probably leading to either a more serious quad injury or a compensation injury. I was able to look at the bigger picture and make the better choice in the long term.

Another positive is that it was a reminder to keep up on the little things, like hydration, stretching, and nutrition. My first year at Western, Coach Vandenbusche (and more on him later) would say that it takes 10 things to make a good runner. I often forget the first nine. There were things like eating well, taking vitamins, stretching, etc., but the tenth was most important. I can still hear his booming voice, “And all of those I just listed, don’t mean anything if you can’t do the tenth. Stay healthy.” If I am not healthy and running, then doing all the other things is futile. The way to get better is run, it is just all the little things that allow you to stay healthy.

– – –

Before I sign off for the week, I have to share a great website. Coach Vandenbusche built a program at Western that I was fortunate to get to be apart of. I was only under his tutelage for one year, but his legacy has lived on. For over 35 years he was at the helm of a program he built to become one of the best in the NCAA, and I was able to be apart of it. With that said I would like to share one memory I have of Coach.

I when I was looking at colleges to go to, I every other school told me that I could “walk on”. On the other hand, Coach Vandenbusche made a personal visit to my parents’ house and offered me a scholarship. He must have seen some potential in me and took a chance. This was all an awkward kid from Golden needed. Without the confidence that Coach Vandenbusche had in me, I would not have spent six fantastic years in the Gunnison Country, nor would I be where I am now.

In under three weeks time, I will line up on the streets of LA, hoping that I can add to his legacy and the legacy he built at Western State and be the third Olympian from Western.

Here is a video of Coach’s speech, after being inducted into the USA Track and Field Coach’s Association Hall of Fame.



Training Log 1/10-16

Week of Training January 10-16

4 weeks to go!!!

  Morning Afternoon Notes
Sunday 8 6  
Monday 12 8 Drills and Strides
Tuesday 19   Workout
Wednesday 8 6 Core
Thursday 12 8 Core
Friday 12 8 8 x 20 sec, Drills, Core
Saturday 10 5 10 x 35 sec
  Week Total 122  

This week was my highest week ever! But with that said, it is only 4 miles more than my previous highest week, which just so happened to coincide with the same week in my build up to Twin Cities in 2014. Actually my two build ups have been very similar in terms of miles run and even workouts, but there has been some key differences. Pete has been more aggressive in my workouts building up to the Trials. With one successful marathon training cycle under my belt, Pete wanted to push the envelope. The changes are not much, but over the course of a marathon, even a fraction of a percent can make a huge difference.

It was nice to have some company for part of my workout!

It was nice to have some company for part of my workout!

The lone workout for the week was a long one: nearly 80 minutes of running! It started with three miles of in’n’outs on the 200m, followed by a 9 mile progression run, then two miles of 200m in’n’outs. The 200m in’n’outs are inspired by the famous 30-40 workout of Bill Dellinger at the University of Oregon. The goal of the 30-40 is to run 200m alternating 30 seconds and 40 seconds for as long as you can. Looking at the overall pace of this workout, 4:40 or 29:10 for 10,000m, one would expect it to not be too hard, but the changing of pace wears on you. American legend Steve Prefontaine is rumored to have made it around five miles, and current American 10,000m record holder, Galen Rupp, is rumored to have made it around six miles.

3 miles of 200m in'n'outs, 5 min rest; 
9 mile progression, 5 min rest;
2 miles of 200m in'n'outs

Since I am in the middle of a marathon cycle, my paces were not going to be the classic 30-40, but a tad slower. Pete wanted me to run around 33-41, which ends up averaging marathon pace. The key to running this workout properly is having the will power to slow down for the float segments, especially early in the workout. Even though I went out a bit fast (37 sec) and the next float was really slow (44), I did a good job of running a consistent pace the rest of the time. I was continually splitting 33 and 41. I reached three miles down the St. Marks bike path, where Andrew and Joe were waiting for me. They had a progression run, so they jumped in for my nine mile progression run. It was nice to have some company along, as much of marathon training is alone, especially the last few weeks as Griff has been on a slightly different schedule.

For the progression run we did the three mile segment on the bike path, with two turn arounds to simulate some of the sharp turns on the Trials course. Since progression runs are a standard workout at ZAP, we have a good gauge on how to run them. The first mile was 5:24 and we cut down and finished with 4:44. I did not want to run anything too aggressive because I had another two miles of 200m in’n’outs, which went well.

Overall it was a good workout. I liked that it touched on all sorts of paces. I had a good portion at 4:30 pace, some at marathon pace, and some at tempo pace. Having segments at different paces helps racing in general. Races, especially championships, are rarely run at an even pace, with competitors throwing in surges to test the field.

Training Log 1/3-9

Week of Training January 3 – 9

One Month!

Morning Afternoon Notes
Sunday 21 Race, Long Run/Workout
Monday 6
Tuesday Day off!
Wednesday 8
Thursday 9
Friday 11 8 Drills and Strides
Saturday 16 Workout
Week Total 79
Governor's Park at dusk. This was one of the parks we explored.

Governor’s Park at dusk. This was one of the parks we explored.

This week started out with a rainy and cold race in Jacksonville. I had a great experience helping so many guys qualify for the trials, which you can read about it here. Fortunately after this race, I had a few easy days. When in the middle of training, it is easy to fall into a fixed schedule, especially when training for a marathon. Each day is nearly identical: run, eat, sleep, eat, most likely run again, and eat. It even becomes hard to remember what day it is as long runs are not necessarily on Sunday and nor workouts on Wednesday.

Pete scheduled this break to be around 6 weeks out from the Trials. After 5 weeks of hard training, this break is needed to recharge both mentally and physically and prepare for four more hard weeks.

Pete even encourages us to “embrace” the time off, because for training to be effective, it needs time to set in. Most of us are highly motivated and have been taught that taking a break is terrible for training. While you are taking time off, your competitors are gaining an advantage. Countering this mentality is one thing that many runners need work on, and I have been much better at accepting that rest is an important part of training. Taking time to let the body recover is “part of training, not the absence of it,” as Pete often says.

Fortunately Nicole was visiting after her fantastic race in Jacksonville, and we embraced the time off. Everyday we tried to get out of the hotel and visit someplace in Tallahassee. Having been here the last three years, I had known that there were some cool areas around Tallahassee and certain areas are being gentrified, but we found some real unknown gems. There are plenty of parks like Lake Ella or Cascades Park, a few local breweries, and some cool coffee shops. We also headed to Wakulla Springs in hopes of seeing some manatees, but they were not out. I enjoyed having her here for the week, and was sad to have her head back to Greenville, but she has some training to do before her debut at the Trials!

Pete’s scheduled break came to an abrupt end on Friday, and I was right back into the grind, and on Saturday I had a workout. We headed to St. Marks bike path, which has been the place for workouts this year. The training in Tallahassee is great in part that there are so many places where you can run on soft surfaces. It is actually harder to find a good paved place where you can run workouts. St. Marks is about it! The path starts at the very southern edge of Tallahassee and goes 16 miles to St. Marks. The path is flat and there are no crossings of major roads in the first few miles, so it is a great place to do workouts.

The workout for the week was an opening piece of 1.5 miles, followed by five sets of 3 min, 90 sec, 45 sec. This is a pretty standard Pete Fartlek, where the first few sets are more tempo based with less disparity between the ons and offs, and in the final sets, the rest becomes much more pronounced. Also this workout can be described as “sneaky long”, as on paper five sets do not seem that much, but each set is over 10 minutes. That makes for over 50 minutes of constant running, not including the opening piece! I ended up having a good workout, running faster each rep and faster each set. I must have recharged during the break.

1.5 mile, 4:30 min rest;
5 x 3 min, 90, 45 sec, rest what comes next

Video from my Fartlek

2016 Olympic Trials Marathon Project

6 weeks until the Trials!

This weekend I headed to Jacksonville, Florida for a marathon simulation race/workout. I did the same exact workout in my build up to the 2014 Twin Cities Marathon. The goal of the workout is to run marathon pace for 10 miles, then “snowball” the last three, hopefully finishing around half marathon pace. There were many similarities between the two races. In both races I ended up running marathon pace, but not picking it was very much, if at all really. This weekend I only marginally picked it up the last few miles. My pacing was just average. I would “yo-yo” between 4:50 and 5 minutes a mile. This is not ideal, but overall it was not terrible, but races are rarely run at exactly the same pace. At Twin Cities, the pace varied from 5:14-5:02 before the racing began late in the race.

Another similarity is that I thought after both races, I could have gone another six miles, to around 30km. With six weeks to go until the Trials, this is a great place to be. Running on tired legs now should help me peak well when it matters.

It was awesome to pace these guys to a Trials Qualifier! Such a great experience!

It was awesome to pace these guys to a Trials Qualifier! Such a great experience!

The one difference that stands out in my mind was the weather. At Virginia Beach, it was around 80 degrees and humid. This weekend in Jacksonville it was around 50 degrees and rainy. Both affected my effort, and even though this weekend had the “better” weather, I ended up getting cold the last few miles. I think had I not been so cold, I would have been much more willing to pick it up the last few miles.

Overall, I was very happy with the workout. The similarities between the two efforts show that I am in a good spot leading into the Trials in nearly six weeks. Running 64:31 in the tail end of 115 miles in seven days is a good effort. I am getting more used to training on tired legs, which will make running on fresh legs at the Trials that much easier!

Splits from the race:
14:51 (about 5:08, 4:54, 4:50), 4:51, 4:59 (24:42 5 miles)
4:54, 5:03, 4:54, 4:54, 4:50 (49:20 10 miles), 4:51, 4:56, 4:52


  Morning Afternoon Notes
Sunday 12   Travel to ATL
Monday 14   10 x 30 sec, Travel to Tallahassee
Tuesday 12 8  
Wednesday 15   Workout
Thursday 10 6  
Friday 13 5 8 x 200m, Drills
Saturday 10   4 x 30 sec, Drills
  Week Total 105  
2 x 1km, 1:30 rest, 3:30 set rest; 
40 min alternating 80% and 90% effort every 5 min; 6 x 200m

2016 Olympic Trials Marathon Project

Front page of the sports section on Monday! Even over football!

Front page of the sports section on Monday! Even over football!

The big story for the weekend was The 2016 Olympic Trials Marathon Project, and this was the highlight of my weekend. This was organized by Richard Fannin, the (in)famous elite coordinator of the Gate River Run. Richard cares so much about improving American distance running and it shows in Gate River and now what he did at the Jax Bank Half. Every year he brings in a stellar field to Gate River, even though it is in the early spring, which is not the prime time of the year for road racing. He pours his soul into making the race the best, and of the three years I have run it, I have not been disappointed. Well maybe with a few of my performances, but I cannot blame him for that.

The hype for the Jax Bank Half started this fall when Richard began to tout this race as a great place to qualify for the Olympic Trials. For those who do not know, you can qualify for the Trials with a half marathon (It is the only race where you do not have to actually run the distance to qualify). He was saying that course was flat, the weather is (usually) great, and there were going to be pacers running at the standard pace (65 and 75 minutes for guys and girls respectively). Just as with Twin Cities, I was looking for a race to run where I could do a Marathon specific workout and Jax fit perfectly into my schedule. When I contacted Richard about running the race, he was thrilled with what I was doing and asked me to be the pacer. This was a unique opportunity that I did not want to pass up. It ended up being way more than expected.

Richard ended up having over 60 guys who had either qualified or were looking to qualify for the Trials at the race. Some who were looking at qualifying had missed by only a few seconds in their previous attempts, and this was a last chance to qualify. Of the 40 or so that had not qualified, who had traveled there on their own dime, all came with a mission. There was a sense of camaraderie among the group, something that does not happen often in sports.

I have sat here for a while not knowing where to start. It is one of those situations where it is hard to put my thoughts on to paper. There were many moments during and after the race that expressed the feeling of camaraderie. On the first major turn of the course, I heard guys behind me saying out the direction of the turn so that the guys behind would be prepared. Same thing if there was a bump or big puddle in the road. Another time, when I let the pace slip (I ran a 5:03 7th mile) someone went to the front and began to help me. I was able to regain my focus and then get back to pace. Around 10 miles, Pat Regan who I ran against in college, pulled up next to me and said, “I feel good!” I responded, “Well, let’s go!” At 11 miles I looked back and told the group that we were 15 seconds under pace, and there was a almost a sigh of relief. Everyone in the group seemed to relax and many of them began to pick it up. Most that went by me gave me thanks, and as they started to race I went with them.

Then at the finish line, the true spirit of the day was shown. There ended up being eight guys directly in front of me and twelve behind me that all hit the standard. All of them had big smiles on their faces and many of them gave me a hug. For me it was beyond what I was expecting to be there, helping these guys get their qualifier. While I had known some of the guys in the race before hand, most I did not. Seeing how happy they were made my experience of the race that much better. It made crossing the line with them so much more meaningful.

Even beyond just the elite side, people watching and in the race knew that there was something different about the race. The atmosphere of the race was much more about working together then competing against each other. When walking to the car Andrew, Griff, and I began talking with a lady who asked if we were part of the “big group that went flying by.” She mentioned that it was great to see so many guys working together to run fast.

Proud of this girl! :)

Proud of this girl! 🙂

Here is a little plug to Richard, which is kind of a thanks for everything. From a numbers standpoint, the race ended up being a resounding success. Fourteen women (Seven new qualifiers) and 27 men! (18 new qualifiers) ran under the standard for the Trials. To put this in perspective, at the US Half Marathon Championships in 2015 had 48 qualifiers and the 2014 Championship had 32 qualifiers on the men’s side. In a race where there was no travel support (only a hotel room shared with three other people) and $500 for the win, Richard put together a field that had near USA Championship level depth. That alone goes to show his commitment to the sport. Thanks Richard for putting together a once in a lifetime event!

I could not finish with out mentioning that Nicole ran a fantastic race and ran under the standard! Unfortunately I was not able to see her finish, as I had a short workout to do after my race, but I was so proud of her. And now she is coming to visit me in Tallahassee for a few days!

Before I sign off, I will have to plug Esther Atkins (formerly Erb) blog about the race. Esther is a former ZAP athlete and a good friend and she does a much better job of explaining how this race morphed into such an awesome event. I feel she also gives a much better explanation of the atmosphere of the race. I recommend taking a few minutes to read it.

Male Results:

Female Results: