102miles
(2012 Mileage: 413)
M: 7miles/ 5miles
T: 15miles
W: 10miles/ 4miles
T: 15miles with 4/2/1 mile tempo
*7miles at tempo(37:17/5:19avg)
F: 10miles/ 4miles
S: 10miles with Track 10x400on/400off (28:08/5:40)
S: 22miles
Recap: Solid week to cap off a 5 week stretch where I got in 492miles. Now it is time for a 3-week gradual back down into Myrtle Beach Marathon!
Old Race Articles/Links
Sunday, January 29, 2012
Sunday, January 22, 2012
Training Log: 1/16-22 2012
100miles
(2012 Mileage: 311)
M: 6miles/ 6miles
T: 16miles with 4mile tempo(5:21avg)
W: 12miles
T: 8miles/ 6miles
F: 12miles with Aussie Quarters/ 3miles
AQ Total Time: 15:52/5:17avg (fastest total time yet)
Splits: (43) 75 (44) 75 (44) 76 (43) 75 (43) 74 (44) 75 (43) 75 (43) 75
S: 6miles/ 6miles
S: 19miles with (12 @ 1:08.01/5:40avg)
Recap: Back to back solid weeks! 6 quality days out of the last 14 days has me tired but excited with the direction of the training. One more week up around 100+miles and then starts the 3-week taper phase I plan to use this go around. I'm probably right on that edge of really needing to get to the taper, I just got to be careful to not go over the edge before the taper starts. I want to taper to feel fresh, not taper to recover!
Over the last year plus I have not taken any serious down time. I have only had a handful of weeks that have even been below 80miles. Post MB will be a nice 2-4 week period of pure recovery (I will run everyday baring injury) but things will be super light....it is needed!
(2012 Mileage: 311)
M: 6miles/ 6miles
T: 16miles with 4mile tempo(5:21avg)
W: 12miles
T: 8miles/ 6miles
F: 12miles with Aussie Quarters/ 3miles
AQ Total Time: 15:52/5:17avg (fastest total time yet)
Splits: (43) 75 (44) 75 (44) 76 (43) 75 (43) 74 (44) 75 (43) 75 (43) 75
S: 6miles/ 6miles
S: 19miles with (12 @ 1:08.01/5:40avg)
Recap: Back to back solid weeks! 6 quality days out of the last 14 days has me tired but excited with the direction of the training. One more week up around 100+miles and then starts the 3-week taper phase I plan to use this go around. I'm probably right on that edge of really needing to get to the taper, I just got to be careful to not go over the edge before the taper starts. I want to taper to feel fresh, not taper to recover!
Over the last year plus I have not taken any serious down time. I have only had a handful of weeks that have even been below 80miles. Post MB will be a nice 2-4 week period of pure recovery (I will run everyday baring injury) but things will be super light....it is needed!
Sunday, January 15, 2012
Training Log: 1/9-16 2012
101miles
(2012 Mileage: 211)
M: 5miles/ 5miles
T: 12miles with 4mile Tempo(21:17/5;19avg)/ 3.5miles
*Tempo Splits: 5:22-5:22-5:15-5:17
W: 6miles/ 6miles
T: 11.5miles with "Aussie Quarters"/ 3miles
*Aussie Splits: (45) 75 (46) 75 (46) 75 (45) 76 (45) 76 (45) 74 (45) 75 (45) 74
F: 10miles (snow covered streets)/ 5miles
S: 10miles snow covered road/blvd path
S: 24miles (2:36.53/6:33)
*Time on feet run with goal to be roughly 60seconds slower then marathon pace
Recap: Very happy with the week. Felt like a bounce back from a not so solid last week. I was able to hit a couple faster paced workouts in a good solid range while getting in for me about as many miles as I ever plan these days. The long run felt strong and mentally not that bad to be on my feet longer then I plan to race the marathon in 35days. Just need to stay focused and keep dreaming that breakthroughs will happen. I felt inspired watching the "elites" race in the 2012 Trials yesterday and it carried over into today with the long run being a lot of fun.
I remember the last time I had a race coming up where I felt like it was time to make the breakthrough happen and not just wait for it, I went out and ran a half marathon PR of 1:07.48 in Austin, Texas. I want to make the marathon breakthrough happen in 35 days!
Aussie Quarters: I get asked about these all the time now. It is a workout stolen from Rob de Castella (google for more information). It is one he did year around. I want to point out that it is not a "hard 400s" workout but one that with the fast floats makes you really concentrate to stay on your pace goals. In marathon training my goal each time for the workout is the 400s at current 5K fitness (74-75) and the floats in the (42-45 range) so basically "recovering" at 5:28-6:00 pace for only 200m.
(2012 Mileage: 211)
M: 5miles/ 5miles
T: 12miles with 4mile Tempo(21:17/5;19avg)/ 3.5miles
*Tempo Splits: 5:22-5:22-5:15-5:17
W: 6miles/ 6miles
T: 11.5miles with "Aussie Quarters"/ 3miles
*Aussie Splits: (45) 75 (46) 75 (46) 75 (45) 76 (45) 76 (45) 74 (45) 75 (45) 74
F: 10miles (snow covered streets)/ 5miles
S: 10miles snow covered road/blvd path
S: 24miles (2:36.53/6:33)
*Time on feet run with goal to be roughly 60seconds slower then marathon pace
Recap: Very happy with the week. Felt like a bounce back from a not so solid last week. I was able to hit a couple faster paced workouts in a good solid range while getting in for me about as many miles as I ever plan these days. The long run felt strong and mentally not that bad to be on my feet longer then I plan to race the marathon in 35days. Just need to stay focused and keep dreaming that breakthroughs will happen. I felt inspired watching the "elites" race in the 2012 Trials yesterday and it carried over into today with the long run being a lot of fun.
I remember the last time I had a race coming up where I felt like it was time to make the breakthrough happen and not just wait for it, I went out and ran a half marathon PR of 1:07.48 in Austin, Texas. I want to make the marathon breakthrough happen in 35 days!
Aussie Quarters: I get asked about these all the time now. It is a workout stolen from Rob de Castella (google for more information). It is one he did year around. I want to point out that it is not a "hard 400s" workout but one that with the fast floats makes you really concentrate to stay on your pace goals. In marathon training my goal each time for the workout is the 400s at current 5K fitness (74-75) and the floats in the (42-45 range) so basically "recovering" at 5:28-6:00 pace for only 200m.
Thursday, January 12, 2012
WS 8K
Tallman WS 8K--1st Place--26:04
Results: http://iplayoutside.com/Events/2012/01/13732r.html
Standing after 2 races: http://iplayoutside.com/Events/2012/01/13732r2.html
Standing after 2 races: http://iplayoutside.com/Events/2012/01/13732r2.html
Iplayoutside Story: still to come
Monday, January 9, 2012
Training Log: 1/2-8 2012
87miles
(2012 Mileage: 110)
M: 7miles/ 4miles
T: 10miles/ 4miles
W: 16miles
T: 8miles/ 4miles
F: 9miles with Track 12x300 with 100 rec
(Kept the 300s at 4:56-5:00 pace with hopes of a faster 8K on Sunday)
S: 8miles
S: 3miles/ 14miles with WS 8K-1st Place- 26:04
Goal was 5:05's splits went 4:58-5:07-5:10(15:15)-5:24-5:21
My 8K PR is 24:34 and my only other road 8K was 25:09 so race wise this was quite the bust.
Result Link
Recap: Not the best week. It was a recovery week but I didn't seem to recover like I had hoped. Race didn't save the week as it turned into a struggle fest. I feel like after 3miles the WS turned into a physically and mental blowup. I had no physical or mental energy to fight through. Next 4 weeks are pretty important to make sure this was just one of those weeks and not a sign of needing a break from harder training. 372miles the past 4 weeks, so my hope is I'm just on the tired side from training but not over the edge.
(2012 Mileage: 110)
M: 7miles/ 4miles
T: 10miles/ 4miles
W: 16miles
T: 8miles/ 4miles
F: 9miles with Track 12x300 with 100 rec
(Kept the 300s at 4:56-5:00 pace with hopes of a faster 8K on Sunday)
S: 8miles
S: 3miles/ 14miles with WS 8K-1st Place- 26:04
Goal was 5:05's splits went 4:58-5:07-5:10(15:15)-5:24-5:21
My 8K PR is 24:34 and my only other road 8K was 25:09 so race wise this was quite the bust.
Result Link
Recap: Not the best week. It was a recovery week but I didn't seem to recover like I had hoped. Race didn't save the week as it turned into a struggle fest. I feel like after 3miles the WS turned into a physically and mental blowup. I had no physical or mental energy to fight through. Next 4 weeks are pretty important to make sure this was just one of those weeks and not a sign of needing a break from harder training. 372miles the past 4 weeks, so my hope is I'm just on the tired side from training but not over the edge.
Friday, January 6, 2012
2011 Review
Mileage Total: 4239 (*All-time personal high and 2nd time over 4000)
Weekly Mileage Average: 81.5
Days Ran: 365/365 (First time running every day for the entire calender year)
Highest Mileage Month of the Year: September (406)
Highest Mileage Week of the Year: 102
Races: 22
Wins: 11 (I would rather race bigger events with deep competition then win locally. I try to make that the goal every year)
PR's: None
Prize Money(plus Incentives money from PB): $7,575
Comp Hotel/Entry/Travel Races: (Columbus, Parkersburg, San Fran, Clarksburg, Cleveland, OBX)
Online Training Logs: Calender Workouts Summary
2011 Race Results: (Season best times in bold)
Tallman WS 5K--15:29--1st (12/11)
Weekly Mileage Average: 81.5
Days Ran: 365/365 (First time running every day for the entire calender year)
Highest Mileage Month of the Year: September (406)
Highest Mileage Week of the Year: 102
Races: 22
Wins: 11 (I would rather race bigger events with deep competition then win locally. I try to make that the goal every year)
PR's: None
Prize Money(plus Incentives money from PB): $7,575
Comp Hotel/Entry/Travel Races: (Columbus, Parkersburg, San Fran, Clarksburg, Cleveland, OBX)
Online Training Logs: Calender Workouts Summary
2011 Race Results: (Season best times in bold)
Tallman WS 5K--15:29--1st (12/11)
Off-Road Trail 5K--18:50--2nd (12/10)
Jingle Bell 5K--15:29--1st (12/3)
Nick Caldwell 5K--15:42--1st (11/19)
Teays Spooktacular 5K--15:27--1st--$75+Free Massage (10/22)
Columbus Half Marathon- 1:10.08--12th (10/16)
Twin Falls 5K--15:46--1st--$500 (10/9)
Beckley Half Marathon--(Big lead 7+ miles in when hit by car) (10/1)
Pineville 5K--17:31--1st--$250-(9/4)
CDR --1:26.57--5th(4th USA)--$350- (9/3)
Parkersburg Half Marathon--1:12.30--11th(4th USA)--$290-(8/20)
San Fran Half Marathon--1:14.17--(7/31)
Oceana 5K (3miles)--15:08--1st Place--$300--(7/9)
WV 5K Champs(Huntington)--15:39--5th--$50--(6/25)
Clarksburg 10K(WV State Champs)--33:46--8th (2nd WV)--$500--(6/18)
Varmint Half Marathon--1:18.45--1st Place--$300--(6/11)
Rite Aid Cleveland Marathon--2:31.59--3rd Places--$300--(5/15)
Mullens Dogwood 5K--15:47--1st Place--$300--(5/1)
OBX Flying Pirate Half Marathon--1:11.15--2nd Place--$150-- (4/10)
Joker Run 4-Miler--20:12--1st Place (3/26)
Myrtle Beach Half Marathon--1:10.38--2nd Place (2/19)
Tallman Winter Series 10K--32:07--1st Place (2/6)
Also Marian had a very successful racing year hitting PR's on the roads in the 4mile distance(23:13/5:49avg) and 10K(37:27/5:52avg). She placed third at Myrtle Beach Half (1:22), won the Varmint Half and biggest running honor of the year came when she WON the Cleveland Half Marathon in (1:21.11 /6:12avg) (her 2nd fastest half). She ran the very hilly San Fran Marathon with a very bad foot and extra fatigue which we later found out was due to the most exciting news of the year.
Myrtle Beach Half Marathon--1:10.38--2nd Place (2/19)
Tallman Winter Series 10K--32:07--1st Place (2/6)
Also Marian had a very successful racing year hitting PR's on the roads in the 4mile distance(23:13/5:49avg) and 10K(37:27/5:52avg). She placed third at Myrtle Beach Half (1:22), won the Varmint Half and biggest running honor of the year came when she WON the Cleveland Half Marathon in (1:21.11 /6:12avg) (her 2nd fastest half). She ran the very hilly San Fran Marathon with a very bad foot and extra fatigue which we later found out was due to the most exciting news of the year.
Sunday, January 1, 2012
Training Log: 12/26-1/1
102miles
(2011 Mileage 4239 *My all-time high)
(2012 Mileage: 23)
M: 15miles/ 4miles
T: 10miles
W: 12miles with 6mile tempo(5:35avg)/ 4miles
T: 10miles/ 4miles
F: 13miles with 7mile tempo(5:32avg)
S: 7miles
S: 23miles
Recap: Solid week. Finished off 2011 by running everyday for the year and hitting an all-time personal high of miles (4239). I'll trade both for a PR at Myrtle Beach. This week was a good step in that direction.
(2011 Mileage 4239 *My all-time high)
(2012 Mileage: 23)
M: 15miles/ 4miles
T: 10miles
W: 12miles with 6mile tempo(5:35avg)/ 4miles
T: 10miles/ 4miles
F: 13miles with 7mile tempo(5:32avg)
S: 7miles
S: 23miles
Recap: Solid week. Finished off 2011 by running everyday for the year and hitting an all-time personal high of miles (4239). I'll trade both for a PR at Myrtle Beach. This week was a good step in that direction.
Monday, December 26, 2011
Training Log: 12/19-25 2011
90miles
(2011 Mileage: 4160)
M: 10miles/ 4miles
T: 14miles (hilly) / 4miles
W: 10miles/ 6mile SA Night Light run
T: 9miles with Track Aussie Quarters (8x400 with 200rec) / 4miles
*2nd fastest total 5K workout time for Aussie Quarters (16:44)
F: 10miles
S: 5miles
S: 10miles Krodel Lake Trail / 4miles Cline Hill road
(back home at my parents)
Recap: Less mileage and missed long run due to getting sick Thursday night. But all and all still a good week. Merry Christmas to everyone! The 2011 mileage has now become the most miles I have ran in a year beating the 4140 from 2009.
Runningahead Log: http://www.runningahead.com/logs/37da371986ca44a09e79acb9b97a7b53
(2011 Mileage: 4160)
M: 10miles/ 4miles
T: 14miles (hilly) / 4miles
W: 10miles/ 6mile SA Night Light run
T: 9miles with Track Aussie Quarters (8x400 with 200rec) / 4miles
*2nd fastest total 5K workout time for Aussie Quarters (16:44)
F: 10miles
S: 5miles
S: 10miles Krodel Lake Trail / 4miles Cline Hill road
(back home at my parents)
Recap: Less mileage and missed long run due to getting sick Thursday night. But all and all still a good week. Merry Christmas to everyone! The 2011 mileage has now become the most miles I have ran in a year beating the 4140 from 2009.
Runningahead Log: http://www.runningahead.com/logs/37da371986ca44a09e79acb9b97a7b53
Thursday, December 22, 2011
Sunday, December 18, 2011
Training Log: 12/12-18 2011
93miles
(2011 Mileage: 4070)
M: 5miles
T: 6miles/ 6miles
W: 7miles/ 6miles
T: 10miles/ 4miles
F: 12miles/ 4miles
S: 21miles
S: 7miles(Cross Lanes trails)/ 5miles(KSF trails)
Recap: Mileage week. Battling an ankle/calf issue that made me hold off on anything hard. The plan is to bump up slightly with mileage again and keep everything easy to allow the ankle/calf to continue healing. If midweek things feel fine, I will add in something of substance. Another just mileage week would still leave 8 weeks for more specific harder workouts. I feel fit right now so it shouldn't take too many weeks to get marathon ready. The shorter time frame might be for the better and keep me from over doing anything!
(2011 Mileage: 4070)
M: 5miles
T: 6miles/ 6miles
W: 7miles/ 6miles
T: 10miles/ 4miles
F: 12miles/ 4miles
S: 21miles
S: 7miles(Cross Lanes trails)/ 5miles(KSF trails)
Recap: Mileage week. Battling an ankle/calf issue that made me hold off on anything hard. The plan is to bump up slightly with mileage again and keep everything easy to allow the ankle/calf to continue healing. If midweek things feel fine, I will add in something of substance. Another just mileage week would still leave 8 weeks for more specific harder workouts. I feel fit right now so it shouldn't take too many weeks to get marathon ready. The shorter time frame might be for the better and keep me from over doing anything!
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