70miles on 7 runs in 6 days
M: Off (unplanned, foot needed this day off)
T: 6miles easy testing foot
W: 12miles
T: 10miles with group on a very nice Thanksgiving Day Morning
F: 12miles steady in Monroe County
S: 8miles with SW(11x150 on track)/ 4miles
S: 18miles (Mostly hilly, 15 of it with Zac Noel)
Recap:Good week, started to feel like I was training by the end of the week. The foot is far from a non-issue. It is achey post runs so I will have to stay on top of that, but it was mostly pain free while running this weekend. Really enjoyed running the mostly hilly long run with Zac this weekend. It was great to catch up with him, I have a feeling he is going to have a big outdoor track season this year!!!
Upcoming Training: This week sort of jump started the training and now it time to move forward. These past 6 weeks post marathon went really well and I listened to some good advice to keep things laid back. The next 6 weeks miles will jump up quite a bit(depending on body/injuries of course) and base training will take some structure to it. I work better when I work off a structured plan. So mileage, stride workouts, hill burst, and alternating 4mile steady state runs and 3x2miles @ steady state each week will be the routine.
Old Race Articles/Links
Sunday, November 29, 2009
Sunday, November 22, 2009
Training Log 11/16-11/22 2009
Base Week 3
75miles on 8 runs in 6 days:
M: 8miles on golf course
T: 10miles/ 4miles
W: off (tired)
T: 10miles/ 6miles
F: 12miles (Hilly)
S: 10miles with SW(8x150 on track)
S: 15miles (foot went from ok to pretty painful)
Recap: Not a bad week, was tired on Wednesday so took the day off due to that. Had some arch pain after my Saturday run which made me cut back on the Sunday Long Run. Trying to rehab it a lot today and see how it responds. I'm at that point where if I need to be extra cautious and take a few days off or even a week+ I will. Marian is rolling along really well in her base build, she actually was dropping me Sunday. We make the long run her main focus each week, just so she can enjoy the huge group we sometimes have out there on Sunday mornings. But just like in the late summer, early fall her long runs are her best training runs of the week. She is made more for the Marathon so the right steps could lead to sub 2:50 this spring.
75miles on 8 runs in 6 days:
M: 8miles on golf course
T: 10miles/ 4miles
W: off (tired)
T: 10miles/ 6miles
F: 12miles (Hilly)
S: 10miles with SW(8x150 on track)
S: 15miles (foot went from ok to pretty painful)
Recap: Not a bad week, was tired on Wednesday so took the day off due to that. Had some arch pain after my Saturday run which made me cut back on the Sunday Long Run. Trying to rehab it a lot today and see how it responds. I'm at that point where if I need to be extra cautious and take a few days off or even a week+ I will. Marian is rolling along really well in her base build, she actually was dropping me Sunday. We make the long run her main focus each week, just so she can enjoy the huge group we sometimes have out there on Sunday mornings. But just like in the late summer, early fall her long runs are her best training runs of the week. She is made more for the Marathon so the right steps could lead to sub 2:50 this spring.
Sunday, November 15, 2009
Training Log 11/9-11/15 2009
Base Week 2
71miles on 8 runs in 7 days:
M: 8miles
T: 10miles (hilly)
W: 8miles (hilly)
T: 10miles
F: 8miles
S: 7miles/ 5miles
S: 15miles starting at SA track and running to Ridenour Lake with the group
Recap: Another step in getting back into shape. I have put on roughly 6 pounds since Columbus so this week was the end of the post marathon blues. Boston Build will slowly pick up, miles will quickly rise. I want to get back into high mileage and let the mileage do it's magic. This upcoming week miles will go up to 90 range and hill burst and stride workouts will come into the format. 22 weeks to go....
Strands: Updates daily like status, quotes, notes, and garmin uploaded training runs. Check it out: http://www.strands.com/RunPyles
71miles on 8 runs in 7 days:
M: 8miles
T: 10miles (hilly)
W: 8miles (hilly)
T: 10miles
F: 8miles
S: 7miles/ 5miles
S: 15miles starting at SA track and running to Ridenour Lake with the group
Recap: Another step in getting back into shape. I have put on roughly 6 pounds since Columbus so this week was the end of the post marathon blues. Boston Build will slowly pick up, miles will quickly rise. I want to get back into high mileage and let the mileage do it's magic. This upcoming week miles will go up to 90 range and hill burst and stride workouts will come into the format. 22 weeks to go....
Strands: Updates daily like status, quotes, notes, and garmin uploaded training runs. Check it out: http://www.strands.com/RunPyles
Monday, November 9, 2009
Training Log 11/2-11/8 2009
50miles on 7 runs in 7 days:
M: 6miles
T: 7miles
W: 6miles
T: 7miles
F: 6miles
S: 7miles
S: 11miles with the LR group in downtown
Recap: Easy running, good first week back!
UC XC/Track: Recruits are starting to come to campus this week for visits, so that is a exciting time. Started twitter account for the team. Hope to use it mostly so recruits and parents can follow the team. During Indoor/Outdoor will try to keep live results on the page. http://twitter.com/UCRUNNING
M: 6miles
T: 7miles
W: 6miles
T: 7miles
F: 6miles
S: 7miles
S: 11miles with the LR group in downtown
Recap: Easy running, good first week back!
UC XC/Track: Recruits are starting to come to campus this week for visits, so that is a exciting time. Started twitter account for the team. Hope to use it mostly so recruits and parents can follow the team. During Indoor/Outdoor will try to keep live results on the page. http://twitter.com/UCRUNNING
Sunday, November 1, 2009
Training Log 10/19-10/31 2009 (2weeks)
50miles over the last 2 weeks, ran 7 of the 14 days. It was a nice little break and recovery period post marathon. Had thought of trying to push on for another race but thought better of it and decided to get the recovery phase in so that I could start up 11/2 with 24 weeks to build towards Boston 2010.
Looking back on the past training build I averaged a little over 90 miles a week during the 18 weeks. Not bad considering that the first few weeks were starting back after a short break and the last few weeks were taper mileage. The meat of the training my average was over 100 miles a week. I will look to take that up notch this next build. I feel the 24weeks will better suit me and allow some tuneup races. I might even consider a winter marathon at long run effort.
I'm ready to move on and reach some goals that are more then attainable.
Strands Is a open site now so you can follow along with users training without signing up. I think once you follow you will see how neat the site is and sign up, it's free so what you got to lose! Here is my profile: http://www.strands.com/RunPyles
Looking back on the past training build I averaged a little over 90 miles a week during the 18 weeks. Not bad considering that the first few weeks were starting back after a short break and the last few weeks were taper mileage. The meat of the training my average was over 100 miles a week. I will look to take that up notch this next build. I feel the 24weeks will better suit me and allow some tuneup races. I might even consider a winter marathon at long run effort.
I'm ready to move on and reach some goals that are more then attainable.
Strands Is a open site now so you can follow along with users training without signing up. I think once you follow you will see how neat the site is and sign up, it's free so what you got to lose! Here is my profile: http://www.strands.com/RunPyles
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