Top Secret Training - Matt Larsen #3 Boston Marathon

The road to the Boston Marathon is now down to 3 weeks for many area runners. Matt Larsen checks in with how his training has gone over the past few weeks.

 Since I posted last, I have started coaching track. With this transition, I’ve made some slight changes to mileage and how I approach mileage, but I’ve still tried to stick with the same basic plan of attack in training. My primary focus has still been on one workout per week and one long run per week.  Recently I’ve noticed that in a typical week, either the workout or the long run will go well (but usually not both).  I’ll give you a few of the highlights and low lights of training, along with showing you my creative approach to chasing decent mileage while coaching high school girls. 

3/09/11- Pettit party- The plan was to run a three mile warm up followed by 5 miles at 5:30 and a 3 mile cool down.  I was coming off of being sick the previous week, but I was cautiously optimistic that I could find a groove.  On the drive down, I thought about my love hate relationship with Pettit Center running.  Overall, I love having the Pettit Center as a place to escape the nastiness of winter training.  I love running into old friends who are getting a workout in during the holiday season. And, I get a kick out of how the Pettit almost becomes like a trusty watering hole for the run-aholics who spend countless hours logging miles and miles and talking shop.  My love for the Pettit Center usually lasts through late January and early February, but as spring rolls around, and the weather is still crappy, I get impatient with dodging people, running in circles, always having dry skin etc. 

As  I warmed up for the tempo, I still reflected on the Pettit season coming to an end, and I saw what I thought was a sign about the night’s workout- I saw a lady grooving along on a run in a pair of jeans.  This awesome display had to mean that I would have a great workout that night.  I hate to disappoint you guys, but even with such a rare sight as an athlete maximizing her potential in denim, I still had a letdown of a workout.  I got through 3 in 16:30 and pulled the plug on the tempo run.  I chalked this rough workout to getting over illness- no worries- I still woke the legs up a little bit. 

3/12/11- I had a 50 minute run with 1 minute pickups every 10 minutes scheduled with the fit members of our ladies team, and they gave me a good run.  I followed that up with a 50 minute run with Coach Olson after practice. This has become one of my new ways of chasing mileage.  Both runs went well and the company was good. I was pretty hungry by the end of the run, however, and felt a little like bonking in the end. 

3/13/11- I needed 19 miles to get 70 in for the week, but I settled for 17 and a 68 mile total.  I ran with Eamon on a hilly course and felt a little run down.  I attributed the fatigue to the first week of track.  I was pretty run down for the remainder of the day, but was pleased that I was able to maintain respectable mileage. 

3/16/11-The weather was great, and I was meeting up at Hart Park with Matt and Eamon to run 3x2 miles with about 4 to 5 minute recovery in between.  I felt run down and was not excited about the idea of doing a workout.  I tried to wimp out and talk these guys into any easy 13 miler, but to be honest, that also seemed like a lot of work.  With feeling flat, I tempered the expectations to 5:40 starting pace with an opportunity for a pace increase as deemed doable.  We rolled the first 2 miler in 11:17 on the Parkway as we dodged some snow and mud.  I felt crappy and was almost longing for the flat Pettit Center that I had been cursing one week earlier.  The next repeat was run back toward the track on the Parkway.  We covered 2 miles in 10:57, and I was still a little fatigued.  I talked the guys into running the final repeat on the track and let them know that I would cover one mile for sure and assess the situation from there.  We went through and a mile in 5:25, and it felt pretty comfortable.  I completed the total 2 in 10:48 and felt much better on this than I did on the first two repeats.  I was very satisfied with a long day of work and a decent workout.  I got home to fill out a couple of brackets. I picked a risky final four of VCU, Butler, Kentucky, and UConn (hoping it would turn out well).  Then I went to bed. 

3/26- Plan was to get in 10 total for the day.  We had a meet, and I decided to run 5 before it and 5 after.  I got out the door at 6 am for a really cold 5 miler.  About 3 and a half miles in, I tripped on a blade of grass, but with a cat like reflexes, I executed a very smooth log roll and transitioned back into the run.  I hope that someone was able to see this display of agility as they started their Saturday morning.  Coach Olson, Irvine and I ran a nice five mile after a good meet for both our guys’ and girls’ track teams.  It was cold. 

3/27- Plan was to get in 20 with Matt and Eamon at a reasonable pace. We average just under 7 minutes for the first 10 and just over 6:30 for the second ten.  I felt smooth through about 16, but felt like I had to work for the last 4 or so miles.  I spent the remainder of the day on the couch watching to see how the NCAA picks turned out. 

Top Secret Training - Matt Larsen # 2

5 Weeks out from the Boston Marathon
In the last few weeks, I tried to stick with the same recipe. Some things went pretty well, and I had a few instances where I wasn’t as tough as I would have hoped. Life got in the way of my mileage goals following the workouts I posted on 2/15 and 2/16, and I ended that week mileage in the 30s. Last week, however, I hit the highest mileage in recent memory at 73. I’ll give you the low and highlights of the past two weeks.

2/20- long run- The plan was to do a shorter long run 14-16 miles. I woke up late and headed to the couch. During my extended time on my couch, I put thought into getting hydrated and having something small to eat prior to the run. I also then thought about running at Pettit center instead of running outside in the freezing rain. After about six hours of contemplating a run, I recognized that laziness won in the battle of lazy man vs. the driven athlete. The next battle soon became showering vs. not showering. Not showering won this battle. This was my laziest day of 2011. In the past, I would have been upset at myself for my lack of work ethic. I was coming off a pretty good stretch, however, and I had planned for a down week…. Just not this much of a down week

2/22- Pettit workout-The plan was to run a three mile warm up followed by 3 miles at 6 minute pace, 600 meter jog recovery, 3 miles at 5:50 pace, 600 jog recovery, 3 miles at 5:40 pace, and finally a 3 mile cool down to end things. I ran 3 miles at about 6:02 pace and jogged my recovery. I started rolling the second 3 miler and recognized that I was dancing around people in the Pettit and getting a little frustrated. I was riding solo on this workout, so I didn’t have my trusty pace cars…. It made a difference. As I grew impatient and sensed a third 3 miler wouldn’t happen, I tried to finish the 2nd three miler strong. I ran the last mile hard and glanced at my watch when I finished to see a split of 5:39 and a total time of 17:15. (I had hoped for and expected a better effort) I ended up doing my cool down and didn’t worry too much about the down day. I have been frustrated about workouts like these in the past, but I realized this time that I was a little optimistic to think I could do this on my own. I am also coming to the realization that even workouts that don’t turn out great can, in turn, give great fitness benefits.

2/27- Long run-Plan was to roll twenty with the first part outside and finish the last three a little faster in the Pettit. This time I had a partner in crime, Matt Thull, and that helped. We ran 13 outside slowly through some slop. We then ran 7 indoors and dropped it down a little in the end. I ended up finishing the last 2 miles in 6:20 and then 6:14 respectively. It felt pretty good and it was nice to have a Sunday that was a little less lazy than the previous Sunday.

3/2- Pettit Workout- The plan was to run 4-5x 1 mile repeats at faster than 5:20 with a 3 mile warm up and cool down. I had the benefit of Eamon M as a pace car and former college teammate Jeremy Burks also joined in the fun (Jeremy has been in his own very good groove runs and cross trains as he has had injuries related to heavy miles). The plan was to run 79s to 80s on the first quarter and see how 5 teens to 5:20 felt. We ended up running a 5:13, and it felt very good. Jeremy went on to do the rest of the workout on his own. It felt good to run with him again. Eamon and I ran the second repeat in 5:12 and this one felt a little more challenging. The 3rd repeat went out identical to the first 2 (I am very impressed with Eamon’s ability to pace). Coming into the second lap, I thought about how the workout was going well but that running wasn’t that fun. I rolled through ¾ in the same amount of time as I had run on the other two 3:54 but the effort was a little more. I then threw a surprise attack at Eamon as I accelerated on the final quarter….. I also said to him under my breath “this is my last one.” With about 200 to go, I thought I had gapped Eamon and looked over my shoulder to the right. He was right next to me- I hadn’t gapped him. We were heading toward the finish, and I, being the gentleman that I am, let Eamon have the step toward the finish line. We finished in 5:05. Eamon ran one more in 4:57. I would have done another one, but I didn’t want to make Eamon feel bad. I actually felt pretty good about the workout, but don’t have a great explanation regarding stepping on the gas to end the workout one repeat early. I am pleased, however, that the pace is getting a little faster.

Top Secret Training - Matt Larsen #1

From time to time we are going to take an inside look at some of our favorite runners at various points in their training. The challenging balance of career, family, and for many, high school coaching duties, leads to crazy weekly running schedules.  By seeing a glimpse of a typical week for these runners you'll see that you are not alone in the challenges you face and the humorous moments you experience along the way.

Today we will check in with former University of Wisconsin Whitewater three time All-American Matt Larsen, whose training is rollin towards a sub 2:37 effort at the Boston Marathon on April 18.  Matt has personal bests of 14:45 for 5k, 24:49 for 8k, and 2:47 in the marathon.  Matt teaches at Oconomowoc High and coaches cross country and track.

Matt Larsen #1
I am currently training for Boston, and I believe that this is my 125th comeback into the world of running. Matt mentioned the idea of doing a blog, and I figured it would be fun and hold me accountable as I can be a wimp in training and can get lazy with little things like logging miles. I guess my serious Boston training started in November, and I am about where I hoped to be regarding mileage and little fitness tests along the way. I also teach and coach and hope to maximize my training volume in the weeks leading up to track, as I can get pretty busy during the season.

My training has been pretty simple with focus being on one workout per week (usually a Tuesday) and one long run (usually a Sunday). In the middle, I just try to get in whatever mileage is necessary for my weekly goal (anywhere from 6-12 miles with the paces being pretty slow). Last week was my first 70 mile week in quite a bit of time, and my recent weeks have been primarily in the 50s and 60s. I’ll give you the highlights over the last week and a half.

2/08- Pettit Center- The plan was run a 3 mile warm up to run 4 one mile repeats ranging from 5:25 to 5:20 with 2 minutes recovery followed by a 3 mile cool down. The workout went a little better than that, as I ran 5:21, 5:20, 5:20, and finally 5:13. I had the benefit of Matt Thull and Eamon Mckena to operate as pace cars which was very helpful. The first repeat did suck, and I spent the last quarter mile trying to think of injuries to fake or reasons not to finish the workout (you might see that as a reoccurring theme in my training until I get a little tougher.) Anyway the rest of the workout went well, and I felt very good. It actually gave me a little confidence to feel as comfortable as I did at that pace.

2/13- Delafield Roads- 18 miles with Mr. Thull. The plan was to find a route Delafield and get in a decent groove. We found a decent hilly route on a nice day, but didn’t find much of a fast groove. The effort was good, and I was a little tired. It was my 3rd week of doing an 18 miler on a Sunday which might have accounted for the fatigue.

2/15- Pettit Center- The plan was run a 3 mile warm up followed by a 5 mile tempo at 5:40 pace and cool down 3 miles. I had the benefit of Eamon M. as a pace car. We started out slow. (3 minutes through the half mile as we where both just not paying enough attention)- We went through the mile in 5:50 (at this point I thought again about ways that I could fake injury and call it a night. I was hoping I could find someone in spikes that might throw a kick my way and draw a little blood - no such luck. We soon found a rhythm of about 5:37 pace that actually felt really comfortable. We kept that rhythm until mile four and closed the last mile in about 5:25 for a total time of 28:08 for the 5. I ran a three mile cool down and then ate all but two pieces of a frozen pizza; I felt that I really showed restraint by leaving those last two pieces.

2/16- Oconomowoc Roads- I ran with 3 of Oconomowoc’s finest runners Todd Irvine, Patrick Middleton, and Charles Olson who I also coach with. I was hoping to go 7-8 miles, but settled for a little less than 6 in 39 minutes. These guys looked good, but I was run down. California native Patrick Middleton showed the people of Oconomowoc his legs, as 40 some degrees allowed for less cold weather gear. I could tell the ladies on the road where distracted by Patrick. I even saw a few of them appearing to cry as if they had just seen Justin Beiber. It helped me to muscle through a tough run.