Birmingham, AL - RunMichigan was able to talk with Carl Rundell the 10th place finisher from the 2003 US Marathon Championships. The Birmingham Seaholm H.S. and Vanderbilt University alumni is a member of the Hansons-Brooks ODP team and one of ten Hansons-Brooks team members to qualify for Men's Marathon trials. Carl ran 2:19:58 at the 2003 US championships to qualify with a trials A standard. He will try an earn a spot on the 2004 U.S. Marathon Olympic team on Feb 7th.
RunMichigan: How did it feel to qualify for the Olympic Trials Marathon A standard at the 2003 US Marathon Championships?
Carl: It was a great feeling of accomplishment. As my times began to improve after joining the Distance Project (2:24 at 2001 New York Marathon, followed by a 2002 Boston Marathon finish of 2:22, and a very close 2:20:04 finish in the 2002 Chicago Marathon) the goal for qualifying began to materialize. It has been a great trip!
RunMichigan: Congratulations on your finish at the Houston Half-Marathon. What was the goal for the Houston Half-Marathon?
Carl: The goal for Houston was to actually run 1:07:00 - 1:07:30, and I ended up running 1:08:38. However, this race plan was based on a solid segment of training. Unfortunately this was not the case. I sustained a Pyriformis injury at the start of the segment and therefore my training was not optimal. This outcome will have me re-evaluate my race plan for Trials.
Some may view it as a failure, but if you enjoyed and learned something from the experience it was not a failure.
RunMichigan: With your 10th place finish last year at the US Championships how does that factor into your goal for the Olympic Trials Marathon race?
Carl: In running, as in life, you do not last long on what you have done; you have to keep on delivering. I was very pleased with last year's results, and I am prepared to deliver a lot more with this year's field to achieve the same results.
RunMichigan: What has helped in improving your times since you joined The Hansons-Brooks ODP?
Carl: I believe it is one of the main philosophies of the Distance Project . . . concentrating on getting better slowly. The mission statement of the Project is "to create an environment for the long run." It is like investing . . . don't try and get rich quickly. It is better to invest cautiously, purposefully, and wisely; concentrating rather on getting rich slowly.
Kevin and Keith Hanson (our coaches) are very particular about when (time during training segment), where (location of workouts as well as races) and how (pace and race strategy) we run. They are building a foundation for us to compete on over the long run. My strength increases with each training segment.
RunMichigan: Since you ran the Olympic Trials Marathon course last year At the US Championships, how will you use that knowledge to help on race day?
Carl: Last year, the field went out a lot slower at the start than planned. I, like many others, tried to make up this lost time in some of the later stages of the first half. It did not work, as I lost more time in the last miles due to using to much energy earlier (ENERGY management). This is a mistake that I will not make again.
RunMichigan: What type of training have you been doing over the last two months to prepare for the trials race on Feb 7th?
Carl: Unfortunately, as I mentioned before my training has been less than perfect because of my injury. However, with the help of the Movement Specialists over at the Michigan Institute of Human Performance (MIHP), I have been able to maintain training at the best possible
level under the circumstances. I have averaged about a 115-120 miles a week. My workouts have been focused on strength, which means really pushing the longer runs each week, as the speed workouts tweaked my injury.
RunMichigan: What has been the biggest change from working at Ernst & Young to being part of the Hansons-Brooks team?
Carl: TIME management versus ENERGY management is the biggest change. While consulting with Ernst & Young, the management of time was the key to success. With the Hansons-Brooks Distance Project it is the management of energy that helps you succeed. This relates to both training and racing. During the training segments you must maintain proper nutrition and rest. During the marathon it is all about proper pace.
RunMichigan: What is your favorite workout and why?
Carl: It definitely is the "Hiller-Miller-Killer Loop". This is a long run that starts from my teammate's house (Clint Verran). It is a 20+ mile run that incorporates the hills out around Bald Mountain. The undulating course in combination with the distance, really tests your strength. I do not have the speed background that all of my teammates have, and the longer strength runs are where I have a chance to excel. After being hammered every other day, it is nice to be able to give back a little on these runs. We are all out there making each other stronger!
RunMichigan: Where is your favorite place to run in Michigan? And what do you like most about growing up in Michigan?
Carl: I have a great friend and fellow runner (Bart Huthwaite) who had invited me up to his house on Mackinac Island. I was just getting over my injury, and this was where I took my first steps back. Although it was a short run, maybe a mile along the peaceful lakefront perimeter path, it was enough to make me love every step. I followed Bart and a fellow
teammate James Lander, on their runs on my bike. Island transportation is limited to only horse and buggy, bicycle or foot. No cars to deal with. Mackinac Island has become a great spot in my book to run in Michigan.
Now here is the irony. What I like most about growing up in Michigan is all the great cars that you see cruising, up and down Woodward Avenue.
RunMichigan: Where is your favorite place to run outside of Michigan?
Carl: Outside of Michigan my favorite place to run is Falls Creek, in Victoria, Australia. While I lived in Australia I would go up to train for a couple of weeks a year in Falls Creek, which is in Victoria's high country.
