13 Questions with Colorado Marathoner Tom Nichols

13 Questions with Colorado Marathoner Tom Nichols

Vitals 

Name: Tom Nichols

Age: 31

Born and Raised: Auburn, Nebraska & Clarinda, Iowa

Currently Lives: Parker, Colorado

Day Job: Internal Auditor at TW Telecom

Fave Training Shoes: Brooks Defyance

PR's: 2:25 at Chicago Marathon 2012, 1:08:14 at Lincoln Half Marathon 2014

Marathons Completed: 10

Tom Nichols at the Lincoln (Nebraska) Half Marathon in early May where he finished 2nd. (Photo courtesy of The Lincoln Marathon and Gary Dougherty Photography)

Respect The Run: How and when did you get into running? Was running always your "first love" or would 8th grade Tom have chosen basketball or football? 

Tom Nichols:

I got into running in 5th grade after my family moved to Clarinda, Iowa.  We had to run a mile in PE and I had never done anything close to that before.  I was the 2nd fastest in my class and from there always wanted to get faster.  My first love is football.  Growing up in Nebraska, my dream was always playing for the Huskers.  Looking back, choosing cross country over football was the right choice. (Note: Tom lived in Clarinda, Iowa from 5th-12th grade and graduated high school there.)

RTR: How was your college career? Why do you think you have stayed with running as a post-collegiate when so many college runners just call it quits after graduation? 

TN:

I would call my college career "above average".  I ran at Graceland University in Lamoni, IA which was an NAIA school.  I qualified for Indoor Nationals in the 3k and 5k, but the standards weren't very strong.  I would say I under-achieved in college and wanted to prove to myself that I could run faster, which is why I kept going.  My running style (high-mileage/lower intensity) differed from the Ideas of my coach, so I was injured a lot trying to add more mileage during college and learned how to train the way I like now.

RTR: Congrats on a PR (1:08:14) and a 2nd place finish at the Lincoln (Nebraska) Half Marathon on May 4th, 2014. How did you feel out there and how does that race fit into the bigger picture of your 2014 racing?

TN: 

Thank you!  Very much appreciated.  I felt good out there.  I wanted to keep the leaders in sight, but Sammy (Rotich) got out so quick I was kind of on my own, til I picked up some Marathoners at mile 4 and they kind of latched on to me until mile 10 or 11.  My plan was to go easy the first 5k then build off that.  I really wanted to see if I could break 1:08, and I'm now second guessing the race to think where I could have dropped 15 seconds.  The wind caught me off guard the last 5k, which was when I really started wearing down.  Other than that I felt really good and am happy with the race.

That race is the 2nd of my 3 big races this spring.  The first was the Shamrock Shuffle 8k in Chicago, where I set an 8k PR (25:00).  The other race is Grandmas Marathon, and the Lincoln Half is big for my confidence and seeing that my training is paying off.  Going into Grandmas with 2 PR's will be very helpful.

 

RTR: Is your ultimate goal an Olympic Marathon Trials qualifier of 2:18? Does Meb's run at Boston (just days before he turned 39)  give you some confidence that you may just be coming into your prime marathon years? 

TN:

The Trials are the ultimate goal.  The time keeps getting lowered, which makes it tougher.  I still have a chunk of time to knock off, but I'm hoping Grandmas will get me closer. 

Yes, Meb's run at Boston is huge for knowing there are still more good years to come.  I'm nowhere near his level, but seeing guys in their mid-to-upper 30's setting PR's lets me know I have a shot to do that too if I keep working hard.

RTR: What's a typical week of training like for you during a marathon build-up? 

TN: 

My typical marathon training is anywhere in the 90-110 mile range.  I usually build up for 3 weeks then take a down week.  I don't run a lot of workouts, as mentioned earlier.  The big one is usually incorporated into my weekly long run of 20-24 miles.  That usually involves some sort of tempo or goal pace work at the end of the long run.  The other workout usually comes in the middle of the week and varies by the week.  One week it could be a longer tempo, the next it could be some sort of fartlek faster than goal pace.

RTR: Has your training changed at all compared to when you were 24 or 25? Are you smarter now about training, racing, and recovery?

TN: 

Adding to the question above, I think I'm being smarter about training and racing now.  I've had a few injuries that set me back (Hip in 2008 and Plantar Fasciitis in 2012).  I'm taking on a "less is more" approach when it comes to speed training and racing.  I learned over the years I recover very slowly and want to make sure I'm not sacrificing recovery to get in quality.  I love racing but have to pick and choose the big ones and sit out the smaller ones or use them as workouts now rather than racing as often as I did when I was younger.  I'm also running less intense workouts at this point, which seems to be working out well.

RTR: I understand you just moved out to Denver from Nebraska within the last 12 months. Do you feel like you are getting a benefit from living at altitude? 

TN: 

I moved out here to Denver about a year ago, and yes, I am noticing a benefit.  Its hard to describe, but running faster and hills are much harder out here.  I do find when I run at sea level I can work harder for a longer period of time.  As long as it isn't humid!!!

RTR: Are you finding some fast guys in Denver to run with? How important are training partners for you? 

TN: 

Slowly...  I'm not the most outgoing person, so meeting new people to run with is hard for me.  I live in Parker which is away from the areas that the large pockets of runners call home (Boulder, CO Springs).  I am finding a few guys and getting in good shape pushing my niece and nephew in the double stroller when I run with my twin brother and his friends. 

I would have to say the worst thing about moving from Lincoln is leaving all the great training partners I had behind.  I think the year before I left I had about 10 runs total by myself.  That was great.  Now I run at least half of my runs on my own.  It's nice when Ryan Regnier (Lincoln-based marathoner) comes out to Denver for work.  

Tom Nichols at mile 11 of the Lincoln Half Marathon.  (Photo courtesy of The Lincoln Marathon and Gary Dougherty Photography)

RTR: What's your key pre-marathon workout that lets you know you're ready to roll? How far out from race day do you run that workout?

TN: 

Usually it's the long runs that signal I'm ready to race well.  A lot of days I don't wear a watch, but I normally do on long runs and just get into a good rhythm and without knowing it, I'll be running 6:00 miles.  I've never been one to need a lot of speed work to feel fit, it's the strength runs that get me there.

RTR: Do you have a mantra/words that you repeat or a song that you sing in your head when a marathon gets tough? Maybe Survivor's "Eye of the Tiger," the Chariots of Fire song, or Katy Perry's "Dark Horse"? :-)

TN: 

Sometimes I'll get a song stuck in my head, but that varies every run.  I normally think to myself just get to the next mile and go from there.

RTR: What's your personal theory on the marathon taper? Cut mileage but maintain intensity? Cut back on both? Or don't taper much at all?

TN: 

I definitely back off, but not a ton.  I cut both mileage and intensity.  I usually start gradually lowering it starting 3 weeks out.  The 3rd week out I'll run about 70-80 miles with a day off, 16-18 mile long run and a shorter workout. Two weeks out is closer to 60-70 with a day off, 14-16 long run and short workout. The last week is just some shorter runs and strides to loosen up.  At that point the work is done, so I just want to get to the start line feeling as fresh as possible.

RTR: What's your take on the growing popularity of MUT (Mountain/Ultra/Trail) Running? You're in Colorado now, which is where UROC, Wasatch, Leadville and many other ultra races take place. Will we see you out there running a 50-miler in the mountains anytime soon? 

TN:

I think it's great.  Anything that brings attention and more people to the sport is a good thing.  It's not my thing, because of weak ankles.  I love seeing people getting into it.  My twin brother is doing some longer trail runs this summer so I'll probably go with him and watch his kids while he races.  I wouldn't count on me joining him anytime soon.  Maybe after I give up my competitiveness on the roads.

RTR: Who is your running idol and why? 

TN:

I've never had a huge running idol.  I liked following guys growing up, but I'd say I follow the guys I know more than certain professionals.  With that, I'd say Mike Morgan would be the top of the list.  Seeing a good friend of mine go as far as he can with the talent he has is fun to watch.  He is one of the toughest guys I know.

RTR: Tom, thanks for your time and best of luck at Grandma's Marathon in June!

Race Report: Lincoln National Guard Marathon (5/4/14)

My Day at the Lincoln National Guard Marathon

I had the race day kit all laid out. I had my banana and baggie of Kix on the nightstand so I didn't wake the family to get breakfast. Alarm set for 4:40AM. Socks, shoes, warmup pants, everything decided in advance.

I went out Saturday night and hid 3 water bottles along the course at miles 5, 11, and 17.5 so I could drink my own special sauce on the course. The forecast called for 50 as a low temp, highs in the 70's and windy conditions. This would be my do-over debut marathon after my 20 mile hamstring burnout at Quad Cities Marathon last fall, and I wasn't leaving anything to chance.

Race day gear laid out the night before.

I didn't sleep well the night before the race, but who does? I went over everything in my head way too many times. What if I get out too fast? too slow? How fit am I right now? How fast is Ryan or Pete or Ivan or Nate going to run? How many elite guys will swoop in from out of state for some prize money? The weather, the wind...? blah, blah, blah.

Just get me to the starting line.

Starting line about 6:20AM. 

I left my house in Lincoln at 5am for the 7am start time. I only live about 15 minutes away. But what am I going to do at home except agonize over which socks to wear. So I was there by 5:20 looking for a good parking spot. I got myself over to the Coliseum and just soaked up the excitement at last minute packet pickup for about 30 minutes or so. Something oddly comforting about listening to other people talk about their upcoming race and how they hadn't trained properly.

I'm normally a loner before a big race. This day was no different. I had about 15 Lincoln Running Company teammates running either the full or half marathon and doing a team warmup. Thanks but I need my space before a big one.
I ran just over a mile for a warmup. I normally do two miles or more. But this was my deliberate attempt not to feel too warm or too "ready" when the race started. That can lead to getting out too hard and racing right from the gun. I wanted to just settle in the first few miles and make sure I didn't blow myself up.

It seemed to work. I lined up for the race in about the 4th row of runners. I let the Kenyan marathoners (several guys from Minneapolis) and the fast half-marathoners get away from me so I didn't feel the urge to go with them. I started the race at a very easy pace (6:22 first mile) and talked with teammates Ryan Regnier and then Hayley Sutter during the first couple miles.
Looking up the road, I could see the race working out in front of me. Nate Stack was out very strong with his Team Nebraska teammates, but they were running the half-marathon.

Also in front of me were Ivan Marsh and my teammate Brian Wandzilak. I caught up to them around mile 2 and ran with them for a few miles as we passed through some historic neighborhoods and had some great crowd support along Sheridan Boulevard. Brian announced that it was his 'hood. And I guess I can't argue, he really does live a block or so off the marathon course.

Myself, Wandzilak and Marsh around mile marker 4.

I had run 6:22, 6:10, 6:10, 6:09 for the first 4 miles and I felt like I had the brakes on, so I started to press just a bit during mile 5 and left Wandzi and Marsh behind. I climbed the hill at 48th and Calvert (probably the first real hill of the day), grabbed my first water bottle from under a nearby tree, turned onto 48th street and hit mile 5 (6:09). There's a long downhill here for nearly a mile. I sucked on my water bottle during that mile and was running with Jerrod Anzalone from team Nebraska Run Guru Elite (NRGE). We passed several guys during this downhill mile. I went 5:48 for mile 6 and was feeling good.

Miles 7 and 8 were along the Highway 2 trail. I left Anzalone behind and caught up to Pete Kostelnick from team NRGE during this time and we ticked off a 5:53 and 5:57 together. Somewhere in here I had a GU. Then Anzalone caught us again as we climbed "The Hill" on 20th street together. There were some good groups of spectators along the way. But I called out a couple of quiet groups and said, "It's not a funeral YET, you can make some noise!"

View from the bottom of "The Hill."

View halfway up where "The Hill" levels off before rising again. 

"The Hill" is a moderate climb of about half a mile and it really wasn't too bad. It's definitely the longest hill on this marathon course. But the thing about this course is that it never stops rolling. Even the "flat" parts along Highway 2 have just enough elevation change to mess with you. (If you think that Highway 2 trail is flat, think about the climb up to the Arby's/Rock Island Trail interchange coming from east to west.)

I split 6:10 for miles 9, 10, and 11. Or at least I split 18:30 for those 3 miles---I forgot to hit my watch during those miles because I was talking with Kostelnick and Anzelone and trying to pay attention to the turns we had to make. At this point it was myself and Anzalone working together and Kostelnick was starting to fade. I had another GU and grabbed my next water bottle at mile 11 (sitting beside a telephone pole only a foot off the road) and sucked on that for a mile or so heading up 10th street toward downtown. I was feeling pretty good, feeding off the crowds, and passing more half marathoners during miles 12 and 13. I left Anzalone behind as we approached downtown. I went 5:54 for mile 12 and 5:55 for 13.

This is where the half marathoners turn into the stadium to finish and you can get a sense of where you stand in the marathon field. Up to this point, when you passed another runner it was common to ask "you in the half or full?" and maybe say a few words of encouragement as you pass. But now with the half marathoners gone there was no more mystery, and it felt lonely pretty quickly. I split right around 1:19:40 for the half marathon (the timing mat missed this one somehow). I would have preferred to be more like 1:18 at the half marathon mark, but I was trying to stay relaxed and not burn myself out too early so 1:19:40 was fine.

I could see Nate Stack in his red Team Nebraska singlet and also a National Guard runner maybe 30 seconds ahead of me as we headed from the half marathon point onto the lonely Antelope Creek Trail.
The wind, which I hadn't really noticed during the first half marathon, was now smacking me in the face as we headed east and south. Miles 14, 15 and 16 were just me slowly reeling in Stack and the National Guard runner. Stack even gestured to me a few times to get up there and help cut the wind. I felt decent on miles 14, 15 and 16 and had splits of 6:02, 6:07, and 6:08. I caught them somewhere around the 16 mile mark.

I downed another GU and settled in with the two guys I had been working to catch. Unfortunately, the spectator support was really lacking on this stretch compared to the first 13 miles. And the wind seemed to get increasingly worse as we ran miles 17 and 18. We were all suffering. Just before I grabbed my final stashed water bottle at mile 17.5, I remember thinking it wasn't just the wind that sucked, but it was getting hot outside too.

I took a couple drinks from my bottle in the next block or so and then tossed it. I felt like the bottle was slowing me down as I tried to keep pace with the other two guys. After less than a mile I knew dropping that bottle was a bad idea. I had a drink called Tailwind in there, which is similar to Gatorade but with a higher salt content. I had split 6:10 for mile 17 and was still with the pack. But during mile 18 I started to see spots and lose my vision.

I backed off late in mile 18 on the steep climb up to Holmes Lake and lost touch with Nate Stack and the other runner. I knew I needed some salt but I had thought the Tailwind would be enough so I didn't have any salt pills on me. I started to wonder if I could finish this race at all.
My legs, and especially my calves, were starting to feel like stone at this point. I wasn't sure if I had perhaps gone too minimal on my shoe choice or if the little rolling hills had taken a bigger toll on my legs than I thought. Probably both.
The Skecher's GoMeb Speed 2 is a light shoe and felt great on my foot the entire race. Meb swears by it, but I'm 6-4 and 160 pounds.....he's not. I'll explore this more in another post......

Skecher's GoMeb Speed 2 in action.

Luckily, I was able to get Gatorade at an aid station at mile marker 19. I knew that I would get to pass that same aid station again at mile 20---after the turnaround loop on 70th street. So the thought of more Gatorade carried me through mile 19, even though my vision wasn't the best. I ran exactly 6:24 for miles 18, 19, and 20. The wheels were coming off for sure and I was suffering. But these were also rather hilly miles and I literally couldn't even see straight.

The good news was that I had made the turnaround at 19.5 miles so I got a look at who was chasing me. I had been counting runners and I was in tenth place. Everyone behind me looked like they were suffering too. My teammate Ryan Regnier was the only one within a minute of me at the turnaround and he looked strong. I got my vision back at that mile mark 20 aid station and I was determined to hold my teammate off as long as I could. We had expected to see each other somewhere around mile 20 or 22. I knew going in that his strategy over the first 10k was even more conservative than mine. This is a guy that I meet at 5am twice a week to run with, we weren't being secretive about our race day strategy. He truly likes to build up his pace, stay comfortable, and come from behind in the marathon. I'm just not that patient.

I ran mile 21 and mile 22 in 6:20 and 6:12, respectively. But still I could feel Ryan Regnier getting closer and closer behind me. I passed my wife and kids for the last time at mile 22 and my wife gave me a cold towel, which was great. My boys were handing out fruit snacks to the runners too.

Samson, 5, and Gavin, 9, eating donuts and waiting for me to run by.

Ryan Regnier passed me just after mile marker 22 and I tried to go with him but my legs just wouldn't respond. I hung close to him for mile 23 but only ran a 6:28. I knew it was a mental game from here on in. 3 miles to go. I was convincing myself to push to the next block, then one more.
I was also passing many marathoners now (face to face) who were still on their way out to Holmes Lake and some offered encouragement. (The second half of the marathon is out and back.)

It wasn't pretty, but I went 6:33 for mile 24, 6:43 for mile 25 and 8:06 for the final 1.2 miles into Memorial Stadium. The finish at the Lincoln Marathon is on the 50-yard line right on the "Big Red" letter N. Pretty cool, especially for Nebraska fans. By the way, it was nice to have an entirely separate full marathon chute leading into the stadium because so many half marathoners were finishing at the same time as me.

I finished in 11th place in 2:43:03. I was about 75 seconds behind my teammate Regnier. And one spot out of the prize money! On the bright side, as bad as I felt, nobody else passed me or was even near me those last few miles. See Results Here.

My race didn't go perfectly, but I rolled with the punches and was able to finish my first full marathon with a respectable time. If I had a mulligan, I may have pushed a bit harder in the first half and definitely would have taken in more salt and fluid the whole way. I had 3.5 GU's/Gels during the race and probably only about 30 ounces of water and sport drink. Despite having my own fluids at my disposal, I just hadn't trained properly on taking in large amounts of fluid while running fast.

Special thanks to my sports chiro dude Dr. Rob Lane in Lincoln for keeping me healthy enough to run a March 1st 50k and then a May 4th marathon on a hammy that is still a work in progress!

Race Organization and Goodies: 

After I finished, things were a bit of a cluster. But with 12,000+ entrants this year (up from 10,000 last year) you have to expect some congestion. Tons of half marathoners were finishing when I was and we were all being herded off the football field and into the ground floor of the stadium where they had drinks and snacks available. But you had to grab it fast as you were being pushed down the hallway. It was just too many people at once and my legs were rubbery. I congratulated Regnier and Stack, then I grabbed a Gatorade and headed straight to the massage area and got worked on. They gave priority to marathoners (over half-marathoners) and they got me right in!

Kudos to Lincoln Track Club on a great race. The event was organized very well from packet pickup to pre-race emails to bike marshals on the course. Having the National Guard there in uniform, and seeing them working a water stop and the finish line, was awesome too.
More spectators on the second half of the course would be great, but you can't have it all.

Finisher medal, age group award, and salt-crusted hat.

Lincoln Track Club has done a really nice job growing this race over the last several years. I see why it sells out so quickly each year and why all 50 states are represented. But it's definitely time to stop and evaluate that growth/entrants allowed. The awards ceremony (with free lunch) was a great time to catch up with rivals and teammates. The awards themselves are nicely done and they offer awards deep into each age group. The finisher medals are substantial and handsome.

The race shirt looks more like a 4th of July theme, but this is the Lincoln National Guard Marathon and apparently serves as a championship race for that branch of the military. And the Guard did have some tough competitors out there. I know at least one Guardsman beat me to the finish line.

The Bottom Line: 
This is a hometown race with heart. Even if Lincoln isn't your hometown.


My splits are listed below:
Mile 1: 6:22
Mile 2: 6:10
Mile 3: 6:10
5k: 19:25
Mile 4: 6:09
Mile 5: 6:09
Mile 6: 5:48
10k: 38:06
Mile 7: 5:53
Mile 8: 5:57
Mile 9: 6:10 estimated
15k: 56:54
Mile 10: 6:10 estimated
Mile 11: 6:10 estimated
Mile 12: 5:54
Mile 13: 5:55
Half Marathon: 1:19:40 estimated
Mile 14: 6:02
Mile 15: 6:07
25k: 1:34:27
Mile 16: 6:08
Mile 17: 6:10
Mile 18: 6:24
Mile 19: 6:24
Mile 20: 6:24 and 2:02:44
Mile 21: 6:20
Mile 22: 6:12
Mile 23: 6:28
Mile 24: 6:33
Mile 25: 6:43
Mile 26.2: 8:06 and 2:43:03 total time

Meb Falls Off His Elliptigo!

My Pre-Lincoln Marathon Training Rundown (Meb makes a cameo below, please read on!)

I ran just 27 minutes today. Crazy.  Below is how I taper.

From page 266 of Jack Daniels' book Daniels’ Running Formula. This is the 24th week of the "elite marathon" plan. I didn't really follow the training plan this time around, but I still like the taper. And I believe the Daniels pace tables, which tell you exactly how fast to run your workouts, are still the best out there. 

In college I thought Coach Schmaed was crazy for relying so heavily on his paper binder with Daniels' "VO2 Max" tables, but like most things, coach was right.

Since I have this extra time on my hands from tapering my training, now seems like a good time to put out an update on my training. Only two more days to the Lincoln Marathon. 

I have been intending to get going on Strava or some other site that I can connect directly to my website, but I’m not there yet. I do use Training Peaks and log everything religiously, I’m just not sure how to make that public yet, despite a chat with Training Peaks help desk. 

If anyone wants to explain all this new-fangled technology to me, feel free. I’m due for a new GPS watch anyway.

Today I cracked 1300 miles for the year so far. And I’ve also biked 446 miles on a stationary recumbent.  I got into the biking early this year when my hammy was pretty tight, but I found a recumbent bike wouldn't aggravate it (Spin bikes do aggravate it). I still bike about once per week now for variety, usually as a second workout.

4 months of training summarized in one pie chart.

And, no, I don’t have an ElliptiGo! It would need fat mud tires to go on the trails and gravel I like to run. Plus the Nebraska wind (or a drunk Husker Football fan) would knock Meb on his butt if he rode that contraption down the street in Lincoln. I would pick him up and dust him off though. Love you, Meb.

Photo credit: Running.competitor.com

Meb also made a cameo in a dream I had last night. I was warming up for the marathon and when I went to put on my racing flats, all that was in my bag were track spikes. Several pairs of track spikes with a plastic bottom! They started the race without me and Meb took the early lead. Guess I had no chance of winning that marathon, even in my dreams. Sad but true.

But back to my training.

My training mileage the last 8 weeks looked like this: 

33 miles + 11 bike (recovery week after 50k)

79 miles + 53 bike

102 miles + 17 bike

85 miles + 51 bike

104 miles

96 miles + 14.5 bike

85 miles + 14.5 bike

58 miles (week ending 4/27)

This wasn’t a full marathon build-up/training cycle by any means. It was more of a “hurry up and recover and then do all I can” with these 8 weeks between my March 1^st 50k and the Lincoln Marathon the first weekend in May. So it has really been an abbreviated cycle, but I did have a decent base of easy January and February miles coming in.

Two training weeks from April.

My mileage goal in most any training cycle these days is to have a peak mileage between 110 and 120 and then stay in the 85 to 105 range for the “meat” of the cycle. Basically, I train (mileage-wise anyway) like I’m 22 again but I run the easy stuff easier and I stay under control on my speedier work. 

Although, I didn't really hit my mileage goals this cycle in pure running miles, the biking must be worth something. And my goals are a bit high for coming off a lingering hammy issue anyway. 

That being said, February through April getting mileage in wasn’t as challenging as I had expected. My body has been allowing me to log easy miles without too many issues. Adding the sufficient intensity (SPEED WORK!) while keeping my hamstring/glute area from rebelling has been my issue. So I’ve slowly dialed up the intensity this year (while working my hams/glutes along the way). From no speedy workouts at all, to one per week, and now to two per week. And I’m day to day. But I have the sports chiropractor (Rob Lane in Lincoln) put me back together every week with soft tissue work, strength exercises, Graston, ART, whatever is needed. 

Would I take another 3 or 4 weeks and move the Lincoln Marathon back to the last weekend in May if I could? Probably.

But Thankfully, I have really started to feel fitter and have increased the intensity (actually adding track work for the first time this year) these last few weeks. I have been careful not to push the pace too much on my track or tempo work.

But, long story short, I feel good this week and I look forward to a big run at the Lincoln Marathon this Sunday May 4^th! My goal is to break 2:40 and a have a top 10 finish. My bib # is 2539 is you want to track me. 

Lincoln is a great American running town and this marathon sells out in a matter of hours every year, so I know this will be a great experience........Even if Meb falls off his Elliptigo in front of me and steals my racing flats out of my bag before the race. 

7 Questions with Nebraska runner Hayley Sutter

VITALS

Name: Hayley Sutter

Age: 24

Born and Raised: Lincoln, Nebraska (Southeast High School)

Currently Lives: Lincoln, Nebraska

Occupation: University of Nebraska Public Policy Center

PR's: 1:21:32 Half Marathon (Waddell & Reed Kansas City Marathon, 2013); 1:01:16 10 Mile (State Farm 2014); 22:05 6k Cross Country (Tori Neubauer Invitational, 2009)

Fave Shoes: Brooks Pure Flow for training. My favorite racing flats are the Saucony Type A6 (I call them my business shoes because when I wear them it's time to do work)

Hayley Sutter enjoys her stretch of trail just south of the Lincoln Zoo.

Respect the Run: When did you start running and were you always a strong runner? 

Hayley Sutter: The first time I remember purposefully going on a run was when I was 9 or 10 years old. However, I didn’t start running to become a better runner until I was in high school and, even then, I wasn’t overly dedicated at first. The first few weeks of track season involved a lot of walking and stopping at friend’s houses for mid-run snack breaks. About halfway through the season I realized I might be able to make the varsity track team and I started getting more serious about running. I don’t really think I became a strong runner until I was a sophomore or junior in college.

RTR: What was your favorite distance to race in college and what distance do you like now?

HS: My favorite race in college was the 6k cross country course. I am generally a strong and confident runner so it was always fun for me to be able to catch people in the last half of the race. If I am having an especially hard week or need to refocus my running I still go out to Pioneers Park for a hard run. My favorite distance now is definitely the half marathon. I only have two half marathons under my belt right now but am hoping to be able to run 2 or 3 this year.

RTR: How is post-collegiate running treating you compared to college? Do you have a coach? Is running for Lincoln Running Company Racing keeping you motivated? 

HS: At first, post-collegiate running wasn’t even in the picture. After graduating from Nebraska Wesleyan, I was mentally and physically burnt out and took almost an entire year off from consistently running. I am really glad I took the time off though because I was able to reconnect with my love of running and now it is something I look forward to and 100% enjoy. I don’t have a coach per se – I write my own workouts, tell myself when to go where and how fast, and decide what races I am going to run and what effort I will put forth – but I do have a group of people whose involvement in my running is far beyond that of an interested bystander. Ann Ringlein was my college coach and in many ways still is my coach. I ask her for advice and guidance regularly and would probably be terribly injured or undertrained if it weren’t for her. My dad, boyfriend, and dearest friends have also helped to encourage me and give me suggestions to improve my running. In addition, LRC Racing has been instrumental in helping me continue to grow as a runner by providing me with a network of people who have similar goals. A few weeks ago two of the LRC boys and I met on the track for a workout; even though I did a different workout than the boys it was nice to have someone encouraging me and reminding me to swing my arms efficiently.

RTR: What does a typical week of training look like for you? What kind of mileage and workouts do you normally like to do?

HS: I average between 60-80 miles a week and generally do a workout on Tuesday and incorporate a long workout into my weekend long run. In addition, I decided early on in my career that I was going to run to work as much as possible and for over a year now I have been making the 3 mile commute regularly – meaning I run about 30 miles a week with a backpack on. I think my biggest key to success has been my long run workouts; they allow me to get a really solid workout in that I wouldn’t be able to do if I were going a shorter distance. One of my favorites is 7-8 sets of 5 minutes hard and 5 minutes easy. The long recovery allows me to really get after the 5 minutes hard and by doing 7-8 sets I get a really good endurance workout.

RTR: What are your goal races for 2014?  Is there a marathon in your future?

HS: My biggest goal race will be the Kansas City Half Marathon. I was able to win the race last year and want to come back and set a PR this year. I am also looking forward to the (Columbus, NE) Downtown Runaround, Harvest Moon Hustle, and Nebraska Wesleyan Alumni XC meet. I have this very arbitrary idea that when I am 27 years old I will be physically and mentally ready to run a marathon (I have no idea how I came up with 27 but it has stuck). I am 24 now so in 3 years you will likely see my debut marathon on the first Sunday in May at the Lincoln Marathon. (Note: Hayley is competing in the Lincoln Half Marathon this year on May 4th, 2014.)

RTR: I was running in Lincoln a few weeks ago and noticed your name on a sign. You have adopted a local stretch of trail! Tell me about that.

HS: Yes! I adopted a section of the trail about a year ago after I noticed how much abuse the trails get. As someone who relies on the trail network, I wanted to be able to give back and tell Parks and Rec thank you for everything they do to keep our trails clear and convenient. I take a lot of pride in my trail and get a little heart broken when I see people littering on it or damaging the flora along it. The coolest thing about my trail is I adopted it back in April of 2013 and every day when I was running home from work I would look to see if they had put the sign up yet and when they finally did it was on my birthday! It was one of the best presents I got that year and I have a really great picture of me and the sign right after I first saw it. I encourage everyone who uses and enjoys Lincoln’s trails or parks to consider adopting one (Visit here to find out how you can adopt a trail or park).

RTR: You also have recently started a philanthropic group called Good Runners, Better People. What's the idea behind this group? 

HS: The idea for Good Runners, Better People came when I was cleaning out my closet and decided to tackle my running clothes as well. After sorting through my clothes I went out for my daily run; however, I could not stop thinking about all the excess running clothes I had and came up with the idea of hosting clothing drives to benefit local high school athletes. After discussing the idea with my teammate Ryan Dostal, he and I approached LRC Racing to get the project started as an initiative of the team. Good Runners, Better People has since grown and is now a three-part philanthropy of clothing drives for technical running gear, redistribution sales at participating middle and high schools, and a college scholarship for high school runners focused on the positive impact of running. With the full support of the Lincoln Track Club and BRIN Racing Series we have been able to hold three very successful clothing drives and will continue to be present at all LTC and BRIN Races. In addition, nearly half of Lincoln’s high schools are Good Runners, Better People partnering schools and we will have the first redistribution sales in August or September of 2014.

More than a clothing drive, Good Runners, Better People is a philanthropy seeking to help established runners to become better citizens and create a more welcoming running community. I like to think of our name not only as a summary of the philanthropy, but also as our challenge to Lincoln’s running community. If you would like to learn more about Good Runners, Better People visit our website or Facebook Page.

RTR: Hayley, it's great you are finding so many ways to give back! Great talking with you and best of luck racing this year!

How I Cheated at My Local 50k

The email hit me hard. My stomach dropped and I started to feel sick.

"I have a few questions for you about the stampede trail 50k race. Your answer to these questions will give you a chance to clear your name and show me your true character.  Do you think you ran the full course that day?  How many times did you run the mile loop on the farm?"

Earlier this week, I emailed a local trail runner to ask about doing an interview for my website. What I got in return was an accusatory email stating that I had not only cut the course in my first 50k race back on March 1, but possibly done it on purpose. The second part of that accusation is ridiculous if you know me at all. Why in the world would I cut the course, especially in a race that I won handily?

I was offended that I was even being questioned. Is this how you welcome a guy who is new to your state and your running community?

But then I went to my Nike GPS data and watched the little cursor move across the map showing where I had run that day. And sure enough, I HAD cut a mile loop off the course.

I didn't even notice the total mileage on my watch as I finished the race. Looking at it after I stopped running and went inside the barn to warm up, the total was 29.88 miles.
But this didn't alarm me because my watch is known to lose the GPS signal and come up short on mileage, especially out on the trail.
Meaning if I run with you and your Garmin or Suunto brand watch says 20 miles, my Nike TomTom watch might say 19.6 or 19.8 miles.
Not to mention that trail race courses can come out long or short on your GPS no matter how carefully the RD may have planned the course.

But there it was on my laptop screen (and here it is below because I can't figure out how to make my Nike GPS data public). I had only run the mile loop on the farm 3 times rather than the required 4 times. After making a quick halftime stop for a bathroom break and drink at the barn (race headquarters), I had been in such a hurry to race away from another runner, that I just plain blew past the turn for that mile loop without even realizing it.

Screen shots of my GPS map data showing how we made only 3 loops of the farm (bottom loop) rather than 4. 

The second place runner, just a few seconds behind me leaving that halftime stop, chased after me and ended up cutting the mile loop as well.
It appears that the third place runner and runners thereafter did complete the proper course. Thankfully, the third place runner was about 30 minutes behind me, so our inadvertent error hadn't changed the outcome of the race. Adding another 7 minute mile wouldn't have even come close to erasing that 30 minute deficit.

The frustrating part is that I've been walking around for over a month now totally unaware that I cut off a loop that amounts to about a mile. Nobody said a word to me after the race that day about missing that loop. No calls or emails from the RD or other runners asking if I was sure I had gone the whole distance...
The second place runner was also clueless about the error we had made that day until I got this email and then alerted him to the facts.

Meanwhile, the runner who sent the email was stewing for a month. That runner's thinking was that we had either cheated on purpose or had realized our error and were never going to admit to it.

I have asked the RD to disqualify me for not completing the course and I have offered the 3rd place finisher my medal. The 3rd place finisher responded that I had still earned the medal and he didn't want it. I'm not sure yet what action the RD will take in terms of amending the results/disqualification. Stampede 50k Results

I am including my mile splits below. The slowest miles, such as mile 16, correspond with stops at aid stations. Also, here is a link to the 2nd place runner's GPS data. http://connect.garmin.com/activity/454864948

Lesson learned. It turns out you really should study the course and know it front and back. Especially on a day where the wind is so harsh and cold that no volunteers will be out on the course to help guide you.

So we had a nice 30 mile trail run that day rather than a 50k. Still a great day on the trail, despite the -30 windchills and all this drama!
NOTE: You can read my detailed race report about this 50k race Here.  (It was written before I knew about cutting off the mile loop.)

Race Report: Novartis 10k Run (4/12/14)

The Sellers family had another Saturday at the races here in Lincoln, NE. I ran the 10k this morning and my son Gavin ran the 2 mile race.
It was great to see some Lincoln Running Company teammates that I hadn't seen in quite awhile (Jason Zakaras and Logan Watley in particular). Zakaras, Brian Wandzilak, and I are likely making a run at Rim to Rim to Rim (running across the Grand Canyon and back) in July so we have plenty to talk about for that trip.
It was also nice to see that Team Nebraska represented well this morning with several strong runners including Eric Rasmussen, Cory Logsdon, Cheto Cerda and Nate Stack. It made for a nice large pack the first couple miles of the race and really helped to break the wind.

Below are a few starting line shots that my wife snapped. (I'm in the orange hat.)

 






It was a very humid and windy morning with temps in the upper 60's at the 9am race time. This course starts and finishes at Holmes Lake, which is a nice little lake right in the heart of Lincoln. I had never run this course so didn't have a very solid goal for my first mile or my overall race pace.
I ran my first track workout of the year this week so I had no real feel for my fitness yet. I decided not to overplan things and just run on feel. I ended up getting out in 5:21 for the first mile and that left me in the chase pack, which was fine. 5:21 was probably the fastest mile I had run yet this year, period.  But luckily I was feeling pretty good and in mile 2 and I ticked off another 5:21 while I made a move up to run alongside my teammates Ryan Regnier and Logan Watley.

We were in 8th, 9th and 10th place at that point with runners strung out in front of us and a small Team Nebraska pack chasing us. For mile 3 I went 5:30 and still felt pretty darn good.
Mile 4 included a nice long climb up 56th street where Logan, Ryan and I continued to work together to a 5:45 mile split.

There was a bit of goofiness at the turnaround point just after mile 4. Unluckily for me, whoever was working that turnaround was confused and ended up telling the first seven runners to turn around early and cut about 20 seconds off the course (I timed it). As our little pack approached the turnaround, the volunteer figured things out and we were told to go on up to the real turnaround point---which we did. And we grumbled all the way. That 20 seconds did cost me one place at the end of the day, but the difference between 7th and 8th place at the Novartis 10k is nothing I will lose sleep over.

This is me near the finish of the Novartis 10k. 

Near the finish with local runner Ivan Marsh offering encouragement.

After the turnaround you get to run back down the 56th street hill, which was a nice break. I was able to run a 5:25 mile and separate myself from Watley and Regnier at this point. During mile 6, I worked to reel in the next runner but I just ran out of time. I held my 8th place standing through the finish. I ran 34:16 and felt pretty good out there on the course. Results Here
Our LRC men put 6 in the top 10 today and our women put 4 in the top 5! See the LRC team race recap here.

I was testing a new pair of racing flats today. The Skecher's GoMeb Speed 2. They treated me well but I'm not sure yet if they are a sturdy enough shoe for a full marathon. I need a day or two to evaluate any soreness in my lower legs and feet before I can make a good evaluation of these shoes.

Looking ahead, I have the Lincoln Marathon in 3 weeks. I'm toying with dropping down to the half marathon at Lincoln and then running the full marathon at Grandma's up in Duluth, MN in late June. I'm still on the fence at this point. If I run the Marathon at Lincoln and/or at Grandma's, my goals will be 2:40 and 2:35 respectively. I believe the Grandma's Marathon course is quite a bit faster than Lincoln.

In related news, my son Gavin (9) ran the 2 mile and looked strong. He ran 13:34 for 7th place overall. He was the first finisher under 18 years old. Gavin is getting warmed up for his outdoor track season which starts in May.
Nice work Gavin!

Start of the Novartis 2 mile run. (Gavin in the middle in purple.)

Gavin near the finish of the Novartis 2 mile run.

7 Questions with Nebraska ultra runner Pete Kostelnick

7 questions with Nebraska ultra runner Pete Kostelnick, winner of the Brew to Brew 44 miler on April 6, 2014. Pete was also the first man to run across Iowa with the RAGBRAI week-long bike ride in the summer of 2013.

Pete Kostelnick completes the Heartland 100-mile race (sunglasses and white singlet).

VITALS:

Age: 26

Born and raised: Boone, Iowa

Currently lives: Lincoln, Nebraska

Family: Married, no kids

Occupation: Accounting/Finance

Respect The Run:  When did you start running? How long have you been running ultras?

Pete Kostelnick:  I started running cross country my junior year of high school in 2003.  I ran JV the entire year, and then varsity my senior year, never a very serious runner.  Funny thing about Boone High is my fellow classmate Danna Herrick (Kelly) is an olympic marathon qualifier, good friend Logan Gonzales was a 800-1600m repeat state champ who then ran at Texas, and there have been several state champs in CC and track since my time (Brogan Austin, Chandler Austin, Albert Meier). I quit running from '05-'08, and ran my first marathon in 2008, and first ultra in 2011 at Brew to Brew.

RTR : Congrats on a big win on April 6 at the Brew to Brew 44 mile ultra in Kansas City! What kind of strategy or pacing got you the win this year? Looking back at results I see you have run Brew in the past but never won the race...

PK: I went out easy like I always do for this race, which is probably a smart move in itself.  Realistically, I probably went out slow (~8 min pace) since it's still dark at 6 AM, and the course can get you lost if you aren't careful and navigating with others.  I went out with several guys who had never run it before, so I was the one who knew the course. Pretty soon, at mile 15, I noticed I was in a pack of four with an "older" guy on my tail.  Brew to Brew has a 10 min handicap for each age group starting at 40 and increasing on up, so I freaked out a bit knowing I hadn't gained any time on someone who had 10-30 min of age grade to work with.  So honestly, I started to push the pace closer to 7:15 min miles from 7:45 min miles in hopes this guy would stick with me and have to walk later, where I would gain my time (ultra running isn't always a friendly sport).  My goal was a 7:30 pace overall, with negative splits, which I did just barely. That is about the time my neighbor, Ryan Regnier, ran in 2012 when he got 1st place and I placed 3rd (we didn't know each other until a year ago).  So I just had to beat his time, right?  I've placed 2nd or 3rd all three years I've run it, so I wanted to get over that hump this year.

Kostelnick winning Brew to Brew on April 6, 2014. 

RTR: What does your race day nutrition look like? breakfast? how much/what form of calories taken on the run?

PK: I usually eat a breakfast of oatmeal or a bagel and banana before a race.  This morning I went with a donut and Clif Bar since they were at the gas station.  I used to fill up to the max before an ultra distance race, but lately I've tried to limit my calories, and ensure that they come 2 hours before the race so I can take a Vespa pouch 30-45 min before the race without a full stomach to optimize fat sources of energy.  I ate just under two Clif Block packs along the way, and that was it for eating.  I had some Tailwind mixed in with my water for the last 14 miles to replenish some sodium.

RTR: How do you recover from a race like Brew? (days off, compression, ice baths, etc) How long to get back into normal training mode?

PK: Usually I only take a day or two after Brew to Brew--it's an odd distance where you don't push the pace too hard, but don't really break down the muscles like a 100 miler.  I don't have any recovery traditions, other than letting the legs rest until they crave some miles.

RTR: What does a typical week of training look like for you building up for a race like Brew? (Mileage, any hard workouts, etc.)

PK:  I've been doing more 5 - 10 mile races this year than I typically do, so I made sure to mix in a couple 30+ mile easy runs in March, with the faster runs saved for weekend races.  Coach Will Lindgren (Nebraska Run Guru Elite, www.rungurusays.com) got me motivated and in shape earlier than I thought was possible in January after taking a couple months off.  Say what they will about his (Lindgren's) ability to stir the pot, he's the best running coach in Nebraska by far.  I've been getting in 80-100 miles per week consistently since February.

RTR: What is your goal race for 2014 and what specific preparation will that require?

PK: Badwater 135 is the ultimate goal.  I also want to do well at the Lincoln Marathon in May and the Superior 100 in September, but they're all completely different mindsets and strategies.  For Badwater, I want to see if I can hang with a big name or two.  I don't really know what my training for that will look like yet, other than a few June Saturday runs where I'm wearing a hoodie, winter hat, and 100 oz camelbak.  I've had the benefit of running two of my hundred mile finishes with Cath Todd, the lady's Badwater winner last year, so I may need to pick her brain a bit more before then.

RTR: What are your favorite shoes for training and racing? What other gear is a must for "going ultra"?

PK: Brooks Pure Grit (2's)--I run in these things every day from 1 to 100 miles on any surface.  They flex well to give you a natural landing and push-off, but still provide great support.  If Scott Jurek wears them, they must be perfect, right?  The 3's (2014) feel a little narrow for my square feet, so I'm not sure if that's psychological or not.  For ultras, my must-haves are Body Glide, handheld bottle (50 oz camelbak if > 7 miles/1 hr between aid stations), Vespa, Tailwind, Clif Blocks, and Jolly Ranchers.  Salt is important, but I try to get it through more natural sources than pills.  I also try not to touch any "sandwich" type food for 50 miles or less, but have noticed I need "real" food past my 100k plateau.  Every runner is different, though.  I know some people who don't eat at all during a 100 miler.

RTR: Thanks for your time and have a great year of running!