Monday, December 4, 2006
Interview with Fasil Bizuneh
Posted on October 6, 2006, Interview conducted October 4, 2006
By Mario Fraioli
Twenty-six-year-old Fasil Bizuneh made his marathon debut a memorable one, running 2:18:12 to finish fifth at last weekend's Medtronic Twin Cities Marathon, a race that doubles as the USA Marathon Championships.
Bizuneh, a four-time All-American at Arizona State University, has been tearing it up on the roads in 2006, finishing third in 1:17:06 at the USA 25k Championships in Grand Rapids, Michigan on May 13; seventh (1:00:41) at the USA 20k Championships in New Haven, Connecticut on September 4; and third (13:55) at the USA 5k Championships in Providence, Rhode Island on September 17. Bizuneh also finished 10th (29:11) in the 10K at the USA Outdoor Track & Field Championships in June.
As a result of his third-place finish in Providence, Bizuneh is in the pool of athletes eligible to represent the U.S. at the Chiba Ekiden in Japan on November 23. The Indianapolis, Indiana native hopes to make his first appearance in a U.S. uniform since the 1999, when he finished 24th in the junior race at the IAAF World Cross Country Championships in Ireland.
An original member of Team USA-Monterey Bay, which later became the Big Sur Distance Project, Bizuneh was guided by legendary coach Bob Sevene, until Sevene announced his retirement earlier this summer. Bizuneh recently relocated to Bristol, Tennessee to train with Fernando Cabada and his coach, Scott Simmons.
Eliterunning.com recently caught up with Bizuneh, before and after his marathon debut at Twin Cities.
First off, congratulations on your fifth place finish (2:18:12) in your marathon debut at Twin Cities this past weekend. How did you feel about your race and first experience with the marathon in general?
Thanks. I was hoping to run a little faster, actually, but my hamstrings started cramping up pretty bad right after 20 miles. I was running in the top five and felt pretty comfortable through 20. We hit 1:41:30 I think, which is 5:04 pace, and my breathing was still fine but my hamstrings cramped pretty bad. They say when you hit 20 miles in the marathon, you're only halfway there, and I think that's pretty accurate. When I run [the marathon] again, I think I'll be considerably faster.
Thanks. I was hoping to run a little faster, actually, but my hamstrings started cramping up pretty bad right after 20 miles. I was running in the top five and felt pretty comfortable through 20. We hit 1:41:30 I think, which is 5:04 pace, and my breathing was still fine but my hamstrings cramped pretty bad. They say when you hit 20 miles in the marathon, you're only halfway there, and I think that's pretty accurate. When I run [the marathon] again, I think I'll be considerably faster.
I also just want to thank the race director and the marathon organizers for having me and putting on a great race. It's a good opportunity for U.S. runners to go head-to-head in a championship environment and come away with a good payday.
What happened after 20 miles to cause the cramping? Do you think it was something to do with training, hydration, or maybe a little bit of both?
Well, I ran much slower for the last six — I think it was 5:47 pace. I'm not sure what caused [the cramping]. I did eight 20 milers leading up to the marathon, and one 22 miler with the last three at 5:00 pace after running 5:30s for the first part. It was kind of a last-minute decision [to run Twin Cities]. Originally we were planning to go to Hungary for the World Road Running Championships and then Chicago for the marathon, but those plans fell through.
Well, I ran much slower for the last six — I think it was 5:47 pace. I'm not sure what caused [the cramping]. I did eight 20 milers leading up to the marathon, and one 22 miler with the last three at 5:00 pace after running 5:30s for the first part. It was kind of a last-minute decision [to run Twin Cities]. Originally we were planning to go to Hungary for the World Road Running Championships and then Chicago for the marathon, but those plans fell through.
I think hydration probably affected [the cramping] a little bit. I was only taking about one or two ounces of water at a time, and I probably should have been taking closer to five or six.
You've already qualified for next November's U.S. Olympic Marathon Trials, and when we talked last week, you mentioned that Coach Simmons likes to have a working long-term plan in place. What does that plan consist of at this point?
Well, I think I qualified for the Pan Am Games as well, but we're still waiting to hear on that. If I make that [team], that will be the next big focus. The [marathon] Trials are three months later, so that should give us plenty of time to get ready.
Well, I think I qualified for the Pan Am Games as well, but we're still waiting to hear on that. If I make that [team], that will be the next big focus. The [marathon] Trials are three months later, so that should give us plenty of time to get ready.
I'll go to Alamosa for altitude training in December, then there are the [USA Cross Country Championships in February] in Boulder and the USA Half Marathon Championships in Houston [in January], and a few other U.S. road championships in the spring. I'd like to try to get my 5k and 10k PRs down, too, over the summer, maybe go over to Europe even. I don't want to abandon the track just yet. I think I can run much faster for 5k and 10k.
I've been off the map since 1999, when I finished 24th in Ireland [at the IAAF World Cross Country Championships] as a junior, so that's the main goal: to represent my country and just improve. I'd like to run a fall marathon every year and focus on improving to the point where I'm competitive and consistently a favorite. At the 5K championships, I showed I can run with those top guys, and it helped me to believe in myself. Things are just going to keep getting better.
Right now, we imagine your focus is on recovering from the marathon, but once you're back to full strength, what's next on the immediate agenda for you?
I am hoping to be picked for the Chiba [Ekiden] team, and we've got eight weeks until that. I took Monday [the day after Twin Cities] off, and yesterday [Tuesday] I ran 35 minutes pretty slow and did that again this morning. I'm feeling better every day, but it will probably be a few weeks before we start doing any real workouts. I'm not feeling too much worse than I did after the 25k, and I ran a PR for 5k three weeks after that, so we'll see.
I am hoping to be picked for the Chiba [Ekiden] team, and we've got eight weeks until that. I took Monday [the day after Twin Cities] off, and yesterday [Tuesday] I ran 35 minutes pretty slow and did that again this morning. I'm feeling better every day, but it will probably be a few weeks before we start doing any real workouts. I'm not feeling too much worse than I did after the 25k, and I ran a PR for 5k three weeks after that, so we'll see.
There's an 8k on November 11 close to where I live, so I might do that, but that's not definite yet. Right now I'm in Arizona, actually, just chilling out and taking a vacation for a week in Tempe with some old friends who are still living and working out here.
[Remainder of interview conducted September 22.]
You ran a great race at the CVS Downtown 5k, finishing third overall in a road PR of 13:55. Take us through the race and describe how it played out.
Well, at first I wasn't sure if I was gonna make it there! I had a 7:13 a.m. flight the day before and didn't make it so I had to buy a new ticket. I was able to get a 6:00 p.m. flight and I got to the hotel after midnight. Luckily, the race didn't start until 11:00, so I was OK!
Well, at first I wasn't sure if I was gonna make it there! I had a 7:13 a.m. flight the day before and didn't make it so I had to buy a new ticket. I was able to get a 6:00 p.m. flight and I got to the hotel after midnight. Luckily, the race didn't start until 11:00, so I was OK!
My workouts leading up to the race were going well and I was running them faster than ever before, so I was feeling pretty good going in. We went out at 4:23 in a big group, and everyone was a little apprehensive and nothing happened. I only ran 14:27 and finished 17th the year before, so I didn't want to be the one to make the first move. The next mile we hit in 4:32 and we still had a group of six. At that point [eventual runner-up Anthony Famiglietti] made a move, and then [Ryan] Shay took the lead. There were four of us left at that point and I felt great. Fam and Kiplagat got away over the last 400 meters, but I still managed to finish pretty well. I'm still kind of in a shock. It's probably the most competitive I've ever been. Maybe if I was more prepared I could have made more moves, but [the race] definitely gave me a lot of confidence heading into Twin Cities.
And we're guessing that CVS will be your last race before the marathon?
Yeah, that was the last race. I had my last hard workout this morning: 25 x 400 on a two minute interval.
Yeah, that was the last race. I had my last hard workout this morning: 25 x 400 on a two minute interval.
What kind of times were you hitting for that?
I averaged 62 to 64 for each one, so I had about 55 to 58 seconds recovery between each.
I averaged 62 to 64 for each one, so I had about 55 to 58 seconds recovery between each.
Is that workout a staple of Coach Simmons training plan?
Yeah, pretty much. It's something we always do, just a question of when. In Monterey we were always running a lot of miles, especially throughout the fall. Sev used to tell us that we were building up the engine. All that [mileage] was great preparation for the stuff I'm doing now. At the [USA 25k Championships], I was able to average sub-5:00 pace and I felt pretty good. My body is just more naturally suited to the longer races.
Yeah, pretty much. It's something we always do, just a question of when. In Monterey we were always running a lot of miles, especially throughout the fall. Sev used to tell us that we were building up the engine. All that [mileage] was great preparation for the stuff I'm doing now. At the [USA 25k Championships], I was able to average sub-5:00 pace and I felt pretty good. My body is just more naturally suited to the longer races.
What led you to decide on Twin Cities for your debut?
Well, Twin Cities has good prize money for U.S. runners, plus it's a good place to debut and be competitive.
Well, Twin Cities has good prize money for U.S. runners, plus it's a good place to debut and be competitive.
Do you have any sort of time goal going into the race?
No, not really. We've been cautious of setting a time goal because you never know what can happen out there. The main goal is to be competitive. Jason Lehmkuhle and Ryan Shay were right around me at the [New Haven] 20k, and I think I'm right in there with those guys. There's no pressure, I'm just going to try and mix it up and be patient. I'm hoping to feel good at 20 and make a move. You never know, but I'm not going to let them get away.
No, not really. We've been cautious of setting a time goal because you never know what can happen out there. The main goal is to be competitive. Jason Lehmkuhle and Ryan Shay were right around me at the [New Haven] 20k, and I think I'm right in there with those guys. There's no pressure, I'm just going to try and mix it up and be patient. I'm hoping to feel good at 20 and make a move. You never know, but I'm not going to let them get away.
What's have your longest runs and workouts been in training leading up to the race?
I did 22 earlier this week and practiced taking fluids every four miles. It's tricky. I did the Parkersburg Half Marathon in Virginia, where I ran 1:07:25 and was the first American [Bizuneh finished 11th overall], but didn't race well. Then at the 20k, I ran 4:53 pace and had a good race there. I'm just absorbing all the work from over the summer and I believe I'm in the best shape I've ever been in.
I did 22 earlier this week and practiced taking fluids every four miles. It's tricky. I did the Parkersburg Half Marathon in Virginia, where I ran 1:07:25 and was the first American [Bizuneh finished 11th overall], but didn't race well. Then at the 20k, I ran 4:53 pace and had a good race there. I'm just absorbing all the work from over the summer and I believe I'm in the best shape I've ever been in.
Taking a few steps back, you left Monterey, California earlier this summer after Bob Sevene announced his retirement as coach of the Big Sur Distance Project. Currently, you're living in Bristol, Tennessee with Fernando Cabada and training under Scott Simmons. Talk a little bit about leaving Monterey and how you ended up where you are now.
Well, I left Monterey on July 3 and spend the 4th of July in Indianapolis with my family. I arrived here in Bristol on July 5 and have been living with Fernando in a two-bedroom apartment next to Steel Creek Park. It's a pretty nice place and a great area for running. It's working out great so far.
Well, I left Monterey on July 3 and spend the 4th of July in Indianapolis with my family. I arrived here in Bristol on July 5 and have been living with Fernando in a two-bedroom apartment next to Steel Creek Park. It's a pretty nice place and a great area for running. It's working out great so far.
What factors led you to decide on relocating to Tennessee to train with Fernando and Coach Simmons instead of say, Boulder, Eugene, or some other distance running hotbed?
Fernando and I actually talked and hung out quite a bit at different meets and races, and on my way out to the 25k, actually, is when I found out that Big Sur wasn't going to renew our sponsorship because Sev was retiring. Fernando and I were roommates at the 25k and he talked to me about moving out to Bristol and training with him. I told him I would think about it and I was also thinking about maybe heading to Boulder.
Fernando and I actually talked and hung out quite a bit at different meets and races, and on my way out to the 25k, actually, is when I found out that Big Sur wasn't going to renew our sponsorship because Sev was retiring. Fernando and I were roommates at the 25k and he talked to me about moving out to Bristol and training with him. I told him I would think about it and I was also thinking about maybe heading to Boulder.
At U.S. track nationals in June, I spoke with Coach Simmons and he talked about his plan for me leading up to Twin Cities and he showed me a calendar mapping out my long-term progression. It included the workouts I would do and races I would run heading into the marathon. He thought Fernando and I could do great things training together, and he would have me in the best 5k and 10k shape of my life heading into the marathon. Last week, [at the 5k championships] it came through.
Coach Simmons just really impressed me with the things he had to say. I moved out here to run and there's not much to do out here but run. It's a good situation.
Do you and Fernando run together pretty much every day?
Yeah. On easy days we might go on our own but we do all our workouts and harder runs together. We do the long runs a lot faster here than we did them in Monterey. There's a trail called the Creeper Trail that's 36 miles of shade right up and down. We're doing a lot of long, steady runs where we're clipping off 5:40s. Having Fernando to run with definitely helps. He ran the American record for 25k so he's got to be doing something right. He's running hard, and I'm running hard to stay with him — it helps both of us.
Yeah. On easy days we might go on our own but we do all our workouts and harder runs together. We do the long runs a lot faster here than we did them in Monterey. There's a trail called the Creeper Trail that's 36 miles of shade right up and down. We're doing a lot of long, steady runs where we're clipping off 5:40s. Having Fernando to run with definitely helps. He ran the American record for 25k so he's got to be doing something right. He's running hard, and I'm running hard to stay with him — it helps both of us.
Have you kept in touch with Sev or any of your former teammates from Monterey?
Yeah. I've talked to Ryan [Bak] a few times and I talked to James [Carney] recently about the course at Twin Cities. Ryan is in Gunnison, Colorado, closer to his girlfriend and James just moved out to Boulder. Lyle [Weese] and his wife are still out in Monterey and Scotty Nagelkerke and Alisha [Williams] are in the process of heading back to Colorado as well.
Yeah. I've talked to Ryan [Bak] a few times and I talked to James [Carney] recently about the course at Twin Cities. Ryan is in Gunnison, Colorado, closer to his girlfriend and James just moved out to Boulder. Lyle [Weese] and his wife are still out in Monterey and Scotty Nagelkerke and Alisha [Williams] are in the process of heading back to Colorado as well.
I haven't talked to Sev since I left, but I think he's the U.S. coach for Chiba, so hopefully we'll be able to catch up then.
Are you working at all in Tennessee or just focusing on training and racing for the time being?
No, I'm not working. I had a couple part-time jobs in Monterey, but here I'm focused completely on running. Chris Layne of Total Sports Management is my agent and we're trying to work out a deal with New Balance, so hopefully everything goes well. Luckily, my parents and family are very supportive and I've done well enough at races that I'm able to support myself.
No, I'm not working. I had a couple part-time jobs in Monterey, but here I'm focused completely on running. Chris Layne of Total Sports Management is my agent and we're trying to work out a deal with New Balance, so hopefully everything goes well. Luckily, my parents and family are very supportive and I've done well enough at races that I'm able to support myself.
You were one of the original members of Team USA-Monterey Bay after a fine collegiate career at Arizona State. What are some of the biggest differences between Coach Sevene's training program and what you're doing now with Coach Simmons.
Well, when I left Arizona State, I hadn't actually graduated yet. It was Sev who pushed me to go back there and get my degree. He kept my spot on the team, sent me gear, and flew me out to races while I was finishing up my studies. I wasn't very excited about doing it but I'm glad I did and really appreciated that he did that for me.
Well, when I left Arizona State, I hadn't actually graduated yet. It was Sev who pushed me to go back there and get my degree. He kept my spot on the team, sent me gear, and flew me out to races while I was finishing up my studies. I wasn't very excited about doing it but I'm glad I did and really appreciated that he did that for me.
With Sev, he always used to say that the fall and winter were for building up the engine and then in the spring it was time to fill it up with gas. We were always running a lot of miles — I think I averaged 120 a week in the two-plus years I was out there — which I think has helped me out a lot now. But I was never race ready, which I think is the biggest difference.
Now, with Coach Simmons, well, he doesn't believe in peaking. We're constantly building, filling that engine. I've hit the track at least once a week for the last eight weeks, and the track is something we never touched during this time of the year with Sev. There's more to it than just science. Coach Simmons did his undergrad in psychology and is a great motivator. He just came out with a book called Take the Lead. A lot of what we do is outlined in there.
You mentioned you're hitting the track on a weekly basis and gave the example of your workout consisting of 25 quarters. What's another example of a key workout for you building up to the marathon?
We have this workout called the Predator Run, which is basically a progression run that helps to simulate the feeling you're going to get in a race. For example, we did a longer run where we started off running 5:36 pace, worked down to about five-minute pace for a few miles and finished the last mile in 4:40.
We have this workout called the Predator Run, which is basically a progression run that helps to simulate the feeling you're going to get in a race. For example, we did a longer run where we started off running 5:36 pace, worked down to about five-minute pace for a few miles and finished the last mile in 4:40.
In Monterey you guys had Sev's undivided attention, whereas Coach Simmons also has his team at Virginia Intermont College to tend to. Have you found that to be a tricky situation at all?
No, not really. Coach Simmons will meet with us in the morning and then coach the team in the afternoon. Sometimes I run with the team, but not often. I've run with David Cheromei, who is Paul Tergat's cousin, a few times. He's run 28:02 for 10k.
No, not really. Coach Simmons will meet with us in the morning and then coach the team in the afternoon. Sometimes I run with the team, but not often. I've run with David Cheromei, who is Paul Tergat's cousin, a few times. He's run 28:02 for 10k.
Well that pretty much takes care of everything I wanted to cover. Is there anything you wanted to add?
Yeah, if I could, I just wanted to say that an old friend of mine from Arizona State, Joe Uff, who's now in Philly, contracted colon cancer a few years and despite chemo has had relapses. There's a race on October 1 to benefit Joe and if anyone reading this is in that area and can go out and support this race and make a donation, please do. The Web site is: http://www.delcosportsclub.com/uff_is_tough_. Thanks.
Yeah, if I could, I just wanted to say that an old friend of mine from Arizona State, Joe Uff, who's now in Philly, contracted colon cancer a few years and despite chemo has had relapses. There's a race on October 1 to benefit Joe and if anyone reading this is in that area and can go out and support this race and make a donation, please do. The Web site is: http://www.delcosportsclub.com/uff_is_tough_. Thanks.
Elite Racing Interview With Fazil
FasilBlog
“At the 5K championships, I showed I can run with those top guys, and it helped me to believe in myself. Things are just going to keep getting better.” - Fasil
