Red Bandana: Get Trained by an Olympian

Read this week's Red Bandana: A Runner Dies, A Runner Wins, A Runner Runs (to End Homelessness)

Across the western suburbs, you will find many kinds of running clubs: from hardcore marathoners to "run my first 5K" clubs to pure track clubs. One club, however, is especially unique.

What would it be like to train with an Olympian? Every Thursday evening at the Wheaton College track, you will find Jim Spivey coaching adult runners looking to improve their speed. The Jim Spivey Running Club has been the home of many age group champions since 1990 and has just started the 2011 season.

This is not a marathon training club. Though many of the runners do run marathons, and a few race Iron Man triathlons and even ultramarathons (50 kilometers to 100 miles), most are looking to run quicker 5K (3.1 miles) and 10K (6.2 miles) races. High school age to runners in their 60s stand toe-to-toe at the line to become better runners.

What does a workout look like?

Thursdays, 5:30 pm, Wheaton College Track

First, there is the warm-up. Runners meet in the Billy Graham Center parking lot on the Wheaton College campus. Find everyone at 5:30 pm on the west side of Chase where the tracks cross. Everyone runs east on the Illinois Prairie Path around a mile, turns around and heads back.

Back at the parking lot, you can grab a drink of water (it is BYOW – bring your own water), and maybe change shoes from trail-friendly to something better suited for the track. Or not. When I have run there, I wear the same ones to train on all surfaces, as well as race. Presently, I am wearing ASICS 2150 shoes.

Next, it is off the to the track. Runners congregate at the starting line, found at the northwest side of the track. Coach Spivey arrives and briefly makes an announcement or two, and explains the workout.

An April workout, a favorite of mine, might look like this:

2 miles warmup
6×100 striders
3 sets of 3×400 (a 200 meter jog between each within a set, and a 400 meter jog between each set]
600 meters warmdown

Each 400 meter interval will have a specific, yet relative pace, based on your ability and goals. Try running 400 meter intervals alone, then trying running them with others. Simply put, it is easier to push through the last 100 meters when you have someone next to you.

Coach Spivey's club slogan is "Stay healthy, have fun, run PRs." In another words, although the workouts are challenging, he keeps an eye on weather conditions, a runner's fitness level and their race goals. The fun part comes from the joy of working out side-by-side with serious runners, enjoying great camaraderie and respect for a good effort. "The social factor is a big reason people join a running club," he said, noting that most clubs get together off track as well.

After the warmdown, everyone heads out somewhere for a bite to eat or something cold to drink to celebrate friendship and a job well done.

Who Is Jim Spivey?
Coach Spivey ran the 1500 meters in 1984 and 1992 Olympics, and the 5000 meters in 1996's Olympics. While a student at Fenton High School, he was the top 880 yards runner nationally, and had the second best mile in the country when he was a senior. He has faced the toughest runners ever to lace up a pair of shoes, including legends Sebastian Coe, Steve Cram, Steve Ovett and Steve Scott.

In 1984, he won the Olympic Trials for the 1500 meters, and placed fifth in the Los Angeles Olympic Games. His time of 3:36.06 is still the fastest run by an American in the Olympic final. His best mile is a 3:49.80, and he owns the American record in the 2000 meters with a 4:52.44 run in Lausanne, Switzerland in 1987.

He went on to coach at Vanderbilt University and the University of Chicago, as well as has privately trained some of the top high school athletes in the country.

Whew! Tired yet? He brings all of this experience to the track, benefiting runners of all levels. Check out his running club next week.

For more information, see http://jimspivey.com

Are you running with a club I should know about? Drop me a line.

Running Playlist Song of the Week
"Bargain" by The Who
Coach Spivey is a big fan of The Who, so this week it is the hard charging love song from their classic 1971 album "Who's Next." Real love involves getting out of ourselves, and thinking more about the other person. The Who gets this point across loudly, worthy of any running playlist.
"I sit looking 'round
I look at my face in the mirror
I know I'm worth nothing without you
In life one and one don't make two
One and one make one
And I'm looking for that free ride to me
I'm looking for you

I'd gladly lose me to find you
I'd gladly give up all I got
To catch you I'm gonna run and never stop"

———————
Writer Anthony Trendl downloaded "The Who: The Ultimate Collection" as his first online music purchase, and thinks classic rock makes the best running playlist fodder. Contact me to send your favorite tips, songs, recipes, or to promote a road race. See http://anthonytrendl.com

Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com
Running blog: http://runnersdilemma.blogspot.com

Fast Night at the Track: Gettin' Whupped by Skeeters and My Own Fat

3200 meters warmup
6x100 striders
1000 fresh (300) 4:30
800 fresh (300) 3:36
600 fresh (300) 2:45
400 good (200) 1:30
3x200 (100) (fresh {:46}, good {:42}, fresh {:45})
[800]
800 fresh 3:41
3x200 (100) (fresh {:50}, good {:45}, fresh {:49})
600 meters warmdown

total: 7.8125 miles

78°F | °C
Current: Clear
Wind: E at 0 mph
Humidity: 46%
course: Wheaton College track

Tonight was a whuppin'. While I never felt wiped out, from the looks of my last 800 and set of 200s, the gas had left the tank. Made sense that it would be. While last night's run was no barn burner, it was a longer one for me. Tonight's workout was almost as long.

Inhaled a few bugs. Served as the health care program for a gathering of mosquitoes who sucked more than their fair share of blood.

Frank and I were partners tonight. He is fantastic conversationalist, a guy with years of running behind him, and is a well-versed gentleman beyond the track.

I won't mind dropping another ten pounds and then seeing how this workout feels. I'm spent, with an easier day tomorrow. Planning a leisurely 4.36 miles in the afternoon.

Post 500 - Running With a Pacemaker (and Healthier Because of It)

My 500th post in the Runner's Dilemma

1.75 miles warm up
6x100 meter striders
3x1000 (300) [400] {5:02, 4:57, 4:56?}
600 meter warmdown

total: 5.0 miles

74°F | °C
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 49%
course: Wheaton College track

I'm alive. This was not in doubt, per se, but how I would survive was a concern. Right now, I feel well enough. While I hardly screamed around the track, I held close to the pace I was asked to run, and finished when I was told to finish. What more can I do?

I ran with Lee. He's the pacemaker's pacemaker, with years of running behind him enough to smell a pace within seconds.

Not certain of my times, as I left them in the car, but those are close.

Such was my first track workout since April.

Training Aside a Train: 6.0 Miles on a Track Next to the Tracks

2.0 miles warmup
4.0 miles run

total: 6.0

75°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 52%
course: Wheaton College track

Felt good. Not sure how fast I went (around 8:30s for my first two miles). Ran with the JSRC club for first time in months, though just for the warmup. They did some 150s and 200s while I ran four miles worth of laps.

It was nice to hear the rush of the train through the evergreens.

Not much to say. Spaghetti's boiling.

Truncated Workout - The Trunk of the Elephant's Child (video)

1.25 miles warmup
6x100 m striders
1000 m (400 m)
1600 m (400 m) (7:45)
800 (400 m) (3:40?)
1600 m (7:32)
600 m warmdown

total: 5.875 miles

52°F
Current: Clear
Wind: E at 0 mph
Humidity: 41%
course: Wheaton College track

Not a lot of juice in the tank today. Long week at work compounded by getting things done at home added up to one tired Tony. My 800 was supposed to be a 1000, and after my last 1600 was supposed to be another 1000.

Tired, not happy running in the back, but glad I ran.


The Elephant's Child (click)

The Elephant's Child by Rudyard Kipling (Narrated by Jack Nicholson, with illustrations by Tim Raglin and music by Bobby McFerrin)

Miles, Miles, Miles (That's It) 3x1600 Repeats

1.5 mile warmup
6x100 striders
3x1600 m repeats (400 m recovery) (7:54, 7:53, 7:44)
1200 m warmdown

total: 6.125 miles

48°F
Current: Partly Cloudy
Wind: E at 0 mph
Humidity: 51%
course: Wheaton College track

My favorite workout, but a hard one as I'm not fit. Not much to say other than the last mile was a gut catcher. On the whole, each fourth lap was hard.

Good reconnecting with so many of the guys.

Cool Track Heated Up With a Slow Plod

3.5 miles (9:00/mile)

total: 3.5 miles

38°F
Current: Clear
Wind: E at 0 mph
Humidity: 53%
course: Wheaton College track

Getting out to the track was good. While all I did was run the outside lap a bunch of times, I saw the guys, met a few new people, and felt good doing it.

Most of the group was there. They ran a variety of 800s and miles. Jim stood freezing with a stopwatch. I was kind of toasty.

I trodded in lane eight until I finished three miles. A brief warmup and warmdown completed it all, though everything was the same pace. It killed me to watch everyone, wanting to be fit enough to keep up, but I'm not.

Jim Spivey Running Club - Chicago, Nashville, Nationally

I've mentioned in many posts that I am training on Thursdays on the track with a club, for my "weekly butt-kicking." Come run with us.

If interested, e-mail me, or post here, and I'll pass it on. Or, just show up at the track.

Jim Spivey Running Club (JSRC)

• Chicago, IL
  Meets Thursdays at 5:30 p.m. for warm-up at the parking lot just east of the Billy Graham Center at Wheaton College (Chase and College Avenue) in Wheaton, Illinois. Track workout begins at 6:00 p.m.
  
• Nashville, TN
  Meets Wednesdays at 5:30 p.m. for warm-up at the Vanderbilt University track in Nashville, Tennessee.
  Track workout begins at 6:00 p.m.
  
• Cost: (see latest fees for all his coaching plans here)
• First two sessions free to try out the program.
• Jim also offers daily, individual coaching plans based on ability and goals.

Benefits

1. Coached by 3-time Olympian Jim Spivey (1500 meters: 1984, 1992; 5000 meters: 1996).
2. Train with other serious runners who race in everything from 5Ks to Ironman Triathlons, from marathons to ultramarathons.
3. All abilities (5K times range roughly from 18:00-25:00).
4. Access to Asics products.
5. Great camaraderie, fun, and respect for a good effort.

See my workouts described.

What I have gotten from it? As of this posting, I've dropped several minutes in my 5K time (see my progress on the top left), lost almost 10 lbs, and have made new friends who are as committed to running well as I am.

So, come on down! Say hi if you do -- I'm the short guy with the red bandanna.

picture above: Wheaton College track, final 100 meters, looking clockwise.

more on Jim's various training options: http://jimspivey.com/coaching.html

Pain, Like an Elixir of Encouragement, Tells Me Good Things

3200 m warmup
6x100 striders
2000 m - 8:23 (400)
1600 m - 6:46 (400)
1000 m - 4:02 (400)
400 m - :82 (400)
600 m warmdown

total: 6.875 miles

73°F
Current:Clear
Wind: N at 0 mph
Humidity: 56%
course: Wheaton College track

Jim sent out a little note to the JSRC group with our workout a few days ahead of time. The distances were no big deal. They add up to a 5K, not counting recovery times. The hard part was the ranges of time. Each runner, based on their level, had different times to hit. I hit mine pretty close. My mile was a second slow, and my 400 was eight seconds fast.

Poor, or short workouts took their toll. So did a difficult night of sleep (just three hours) the night before. How much? Hard to say, but I felt the pain of pressing the runs in my core. Being winded, out of gas is not unusual, but the pain is. It was not a cramp. Just pain.

Pain is never good, but good can come from it. I need to find my limit apart from cramps and other controllables. This pain was the kind which comes from finding that limit in a workout. This same pain I need to find in a race context, knowing all I've got is right there on the road.

Unrelated, but good news.

Four Hundred Three Times Three Times (Really)

3200 warmup
6x100 striders
3x3x400 (200)[400]
600 warmdown

total: 6.25 miles

74°F
Current:Mostly Cloudy
Wind: SW at 7 mph
Humidity: 71%
course: Wheaton College track

A solid, albeit somewhat too fast, workout. Felt sluggish, then easier as I went along. No explanation for that. Held back when for the first 400 of the third set, could have broken 80 seconds finally, but I was already ahead of myself.

1:39, 1:43, 1:32
1:39, 1:25, 1:37
1:22, 1:30, 1:27

4xMile Mid-Day Track Intervals

PADS Run (western suburbs of Chicago)

I am volunteering. Join me. Show up at 6 am.

2800 meter warm up
6x100 striders
2x2xmile (300)[400] - (7:03, 6:32, 7:19, 6:51 - total: 27:45)
600 warmdown

total: 6.125 miles

62°F
Wind: W at 3 mph
Humidity: 81%
course: Wheaton College track

Rain waylaid yesterday's practice, so we hit the track this afternoon. Sparse crowd. Just Matt F, Margaret and myself, at that speed, in that order.

The gist was to run slower, faster, slower faster. My times were supposed to be 7:48 and 7:17, which turned out not to be reality. The 7:03 felt easy, with a first lap in 93, then slowed down purposely. The 6:32 took a lot out of me, even though I think I had a few seconds better in me. My third mile was slow, filled with fatigue, but I lived. Still OK within the structure of the workout.

My last lap was in 97 seconds, encouraging as I was tired. My middle two laps weren't much, but I'll take the good that I can.

Compare to a similar workout last October. Then, I ran 1:06 slower:

Mile 1 -- 7:10

Mile 2 -- 7:14

Mile 3 -- 7:14

Mile 4 -- 7:13

total: 28:51

Listen to the Rhythm of the Falling Rain: Mile Repeats Wait a Day

Rain is pouring, cancelling practice, rescheduling it for tomorrow at 11:30.

Mile repeats are the plan. I'm supposed to hit 7:48, 7:17, 7:48, and "?" I'm not sure what Jim means by this, but I'll know better when I get there. All out? Struggle to a 7:17?

In the meanwhile, I'll eat Chinese food, watch the John McCain speech, and see if he is the guy I will vote for.

Rhythm of the Rain - The Cascades

400 PR During An 800 PR?

3200 meters warmup
6x100
4x150 f (50)[400]
3x200 gfgf (100)[5 m's]
800 m (1st lap f, 2nd lap g -- 94, 82)
jog 4m's vf
2 x150 f (50)
500 wd

tota: 5.0 miles

79°F
Current:Haze
Wind: SE at 2 mph
Humidity: 71%

course: Wheaton College track

I felt shaky during the warmup, running 8:45 out and 8:30 back with Dave Christensen. I mentioned to him that sometimes, it gets frustrating -- who will show up? Good Tony or Bad Tony? Both made the trip tonight. As I slogged through the warmup, I wondered if this would be as last night. My 40:00 run was shot -- ran 41 seconds, felt entirely out of it, and went home.

With a race Saturday, tonight's workout was adjusted slightly. My 800 was scheduled as a mile, and my 2 x150 was originally 3 x200.

All felt at ease, even the 800s. My PR for the 800, set on a treadmill, is 2:50, but my outdoor 800 maybe around 2:58. I need to sleuth that out, looking through my blog to see. Still, no matter what, I feel good about the 2:56 because at no point was I straining, and finished with a 400 PR. It had been :83, but I knicked a second off. What if I ran a little harder for the first 400? There was a :12 difference. There was supposed to be maybe :05 between the first and second. I think a 2:50 was possible, maybe even 2:47.

All speculation. What matters now is Saturday's race. Resting well, hydrating thoroughly, eating intelligently, and racing the race.

Short Stuff: Little Bits of Little Bits

2800 meters warm up
6x100 striders
3-4 x 200 f (100)[400]
1x400 f (400)
3x250 gfg (150)[400]
1x500 f (400) - 2:00
1200 meters laps in and outs (slower on curves, quicker on straights) - 5:21
jog 3-4 m's vf
3x200 f+ (stand :30) (:39, :38, :38)
600 meters warmdown

total: 6.28125 miles

78°F
Current:Mostly Cloudy
Wind: SE at 1 mph
Humidity: 67%
course: Wheaton College track

Strange workout. I felt tired for most of it, but at the end, for the final group of 200s, found them easy, running with the front group.

Brad Webb had us over to his beautiful home afterward for a BBQ. Most everyone made it. We watched the Olympics in style, in his home theater Rich Flansburg celebrated his birthday, adding to a very good day.

Friday is a day, driving to Wisconsin, and Saturday we ride the Elroy-Sparta Trail.

Survival of the Soon-to-be Fitter

3200m warmup
6x100 striders
1000 (300)
400 (400) (1:39)
1000 (300)
400 [600] (1:38)
200 (50) (:38)
200 (50) (:37?)
200 (50) (:37)
200 (50) (:40)
800
600m warmdown

total: 6.625 miles

76°F
Current:Cloudy
Wind: 13 mph / 20 km/h / 5.7 m/s from the NE
Humidity: 52%
course: Wheaton College track

Survived well enough. Several good workouts in a row.

I'm not sure of my 1000 times.

The 200s were run in a cycle: 200 m on the track at a decent clip, then 50m across the grass, then onto the next 200. The 250m cycle had to be complete within a certain time.

The 800 was also different: curves were jogged, straights harder. Fartlek.

That's it for now. I'm have Olympics to watch.

I'm Gonna Be Sore: Hills and Remembering

13 minutes warmup
tempo run - 9:00 out and back
jog to the hill
2 hills
3x1 minutes (1) on the path back to the cars

total: around 6.5 miles

56°F
Current:Clear
Wind: N at 0 mph
Humidity: 94%
course: Blackwell Forest Preserve

Today was all about the hill. A warmup, 18:00 of a tempo run, and a neat little mountain goat jog, then the Hill.

Last night's run was good, but not a lot of hours have passed since then. Maybe under 12. I ran decently this morning, but my legs remember what they just did. I came home, I watched the ending of the opening ceremonies to the Olympics, and went to sleep. Back at it at 7:30 am, and there we were.

A good group came out, including a few young runners, two from Wheaton Academy, one from West Chicago High School.

My 31-day mile count it at a new high. It has been creeping up, and now is at 130.87. Tomorrow's run should bring it up another mile or two.

I'm thinking that this year might not be my year to break 20:00. My races have not shown the kind of improvement I think I should see. I still think I will drop my 22:00 PR a minute, maybe more, but to drop it two minutes, when my year's best is 22:42, seems unlikely. This year might be about preparing for next year. Will I try? Of course. Will I leave it all on the race course? You bet. Will I break 20:00. Maybe not.

Meanwhile, USA and Japan are neck-and-neck in women's volleyball. I don't understand how all this is scored, other than hitting the ball out of bounds or letting hit the ground in bounds. Tragedy underscores it all though, as a Chinese man killed the father-in-law of US Olympic volleyball coach.

Unrelated: Bernie Mac died.

Me, Stella Artois, and the Post Run Lager

3200 meters
6x100
5x200 f (100)[400]
3x400 (200) gfg [500] 1:28, 1:41, 1:29
2x400 (200) gf [400] 1:24, 1:40
3x200 f (100) (3:40)
600 meters warm down

total: 6.5625 miles

80°F
Current:Mostly Cloudy
Wind: W at 4 mph
Humidity: 42%
course: Wheaton College track

Coach Jim was out of town today, so we had to fend for ourselves. He left us a workout.

A concern I had was how I'd feel after yesterday's run. I had a listless, "I don't wanna run" attitude, but knew I should. The runs I least want to do are the ones I skipped last year, and the oners I dare not miss this year.

My intended marks were for the 400: 1:30, 1:38-1:42, 1:30, then 1:30 and 1:38-1:42. I was close. Too fast for the faster ones.

Now, I'm sipping a cold Stella Artois, a drink well-earned.

A good crowd made it out. Paul, Rudy, Margaret, Matt, Rich, Lee, Jody, Frank., Brad and others.

Recovery, but Not Recovered

3200 meters warmup
6x100 striders
1000 f (300)
600 f (300)
400 f+ (200)
3x200 fgf (100)[600]
800 f (300)
400 f (200)
3x200 f (50)
600 meters warmdown

total: 7.3125 miles

74°F
Current:Clear
Wind: S at 3 mph
Humidity: 89%
course: Wheaton College track

Tonight was a recovery workout, but still difficult. It was a good night to focus on form.

I held well to pace, running with Matt Jewell. He's speeding up greatly the last few months and imagine this time next year he'll be reporting much quicker times in his races.

Strong Running, Much Confidence

3200 meter warmup
6x100 striders
3x200 f (100)[400] 3:38
1x800 g (400) 3:18
3x200 f (100)[400] 3:44
1x800 g (400) 3:07
3x200 f (100) 3:39
600 meter warmdown

total: 6.25 miles

81°F
Current:Cloudy
Wind: NW at 0 mph
Humidity: 42%
course: Wheaton College track

My times for the 800s were supposed to be 3:16-3:22 and I was concerned about hitting them. After the first, in 3:18, toe-to-toe with Dave Christensen.

A good workout. I ran strong, but never all out. It is my last hard workout before Wednesday night's race. It has me feeling confident that something in the mid-21s is very possible, even if it means dropping over a minute from this year's 5K.

Trivia: Yesterday and today each finish 37.48 miles for the previous seven days.

New on Jim's site, Workout of the Week, from his days as an elite miler. His workouts are not extraordinary as far as what he did. The difference was speed, but that's something God gave him. At some point, there's no amount of hard work that will achieve those times without someone divinely intervening.

No relevance to this song, except that I am listening as I write:

Billy Preston - Will It Go Round In Circles

Three Mile Repeats and a BBQ

3200 meter warm up
6x100 striders
3xmile (400)
600 m warmdown

total: 6.25 miles

85°F
Current:Mostly Cloudy
Wind: S at 4 mph
Humidity: 54%
course: Wheaton College track

Good run tonight, despite the heat. I needed that. My goal was to hit 7:10-7:25. Did that. Felt OK throughout.

1. 7:16
2. 7:10
3. 7:13

Met Matt Fausey, a guy I met at the Freedom Four while catching my breath afterward. We watched the people coming into the track for the final 150 meters or so. I had forgotten, so was surprised when he made it. Good runner. He kicked out a 24:55 at that four miler.

Aftwards, Margaret had us over for a BBQ. Great hospitality (especially after screaming out some 6:40 miles).