Old Race Articles/Links
Wednesday, March 31, 2010
Some pics of "Jokers" from the 4mile Joker Run
*Above pic is from the start line and includes Team Charleston-Boston Bound. Marshall far left and Marian to his right and me in the lead...we took a 1-2-3 finish in a fun prep for Boston(notice our smiles)!!
Sunday, March 28, 2010
Training Log 3/22-3/28 2010
104miles on 9 runs
M: 7miles/ 6miles
T: 15miles
W: 14miles with workout of 4x2miles + 2x1mile
Relaxed cutdown workout , 2min rec for2milers and 1min for the milers.
Splits 11:19, 11:01, 10:51, 10:40, 5:15, 5:13
T: 7miles/ 7miles (both runs fairly hilly)
F: 13miles (first 45minutes hilly)
S: 10miles with Joker 4-Mile Race(hard effort)
1st Place--20:19 (Splits 5:03, 5:09, 5:07, 4:59)
http://www.strands.com/RunPyles/posts/19685759
Went past the turn around so could subtract roughly 5 or so seconds from the middle two miles..low key race used as workout so no big deal..it happens..the race still did a wonderful job for race #1 of 4 race series, I might try and run each series race if I can.
S: 25miles relaxed with miles 10-20 hilly
Strands Profile(Garmin Breakdown): http://www.strands.com/RunPyles/posts/19718237
Recap: Solid week of training to be coming off a half marathon last Sunday, although that half seems to only have beat up my body like a long tempo workout would. I decided I was ready to work out Wednesday as long as I ran much slower then I normally would, and I think the workout range was a smarter more in the range that I should be for Marathon training. After being on my feet and in a van for a Friday night track meet from 2-10:30 the night before the Joker 4miler I just wanted something hard. It went better then expected running on what I consider my top tempo pace while going as notes above around 3 seconds past the turn before I noticed. The long run was time on feet, get it in feeling as relaxed as possible so that I can put one more solid week of mileage/workouts under the belt..then it is taper time for the mileage but still keeping in some quicker but shorter workouts.
Strands Profile: Check out all the great work Marian has been putting in (http://www.strands.com/marian1984), 90miles in the last 7 days with her 23miler today. She ran the 4miler at 5:48 first mile and 5:45 last mile...her and Marshall both went well past the turn so based off Marshall's 4mile Garmin time compared to the clock time we are roughly estimating Marian ran 23:00-23:10 with a what's going on brief pause after 2+ miles..she could probably run a solid 10K based off how solid the 4miler went for her 6 days after her 2nd fastest half (1:21s in Va Beach)
M: 7miles/ 6miles
T: 15miles
W: 14miles with workout of 4x2miles + 2x1mile
Relaxed cutdown workout , 2min rec for2milers and 1min for the milers.
Splits 11:19, 11:01, 10:51, 10:40, 5:15, 5:13
T: 7miles/ 7miles (both runs fairly hilly)
F: 13miles (first 45minutes hilly)
S: 10miles with Joker 4-Mile Race(hard effort)
1st Place--20:19 (Splits 5:03, 5:09, 5:07, 4:59)
http://www.strands.com/RunPyles/posts/19685759
Went past the turn around so could subtract roughly 5 or so seconds from the middle two miles..low key race used as workout so no big deal..it happens..the race still did a wonderful job for race #1 of 4 race series, I might try and run each series race if I can.
S: 25miles relaxed with miles 10-20 hilly
Strands Profile(Garmin Breakdown): http://www.strands.com/RunPyles/posts/19718237
Recap: Solid week of training to be coming off a half marathon last Sunday, although that half seems to only have beat up my body like a long tempo workout would. I decided I was ready to work out Wednesday as long as I ran much slower then I normally would, and I think the workout range was a smarter more in the range that I should be for Marathon training. After being on my feet and in a van for a Friday night track meet from 2-10:30 the night before the Joker 4miler I just wanted something hard. It went better then expected running on what I consider my top tempo pace while going as notes above around 3 seconds past the turn before I noticed. The long run was time on feet, get it in feeling as relaxed as possible so that I can put one more solid week of mileage/workouts under the belt..then it is taper time for the mileage but still keeping in some quicker but shorter workouts.
Strands Profile: Check out all the great work Marian has been putting in (http://www.strands.com/marian1984), 90miles in the last 7 days with her 23miler today. She ran the 4miler at 5:48 first mile and 5:45 last mile...her and Marshall both went well past the turn so based off Marshall's 4mile Garmin time compared to the clock time we are roughly estimating Marian ran 23:00-23:10 with a what's going on brief pause after 2+ miles..she could probably run a solid 10K based off how solid the 4miler went for her 6 days after her 2nd fastest half (1:21s in Va Beach)
Monday, March 22, 2010
Training Log 3/15-3/21 2010
80miles on 8 runs
M: 10miles
T: 11miles followed by Strides
W: 13miles with workout at SA Track
Workout: 800 Hard-400rec jog-Cutdown 4mile Tempo-400rec jog-800 Hard
Splits: 2:24, 1:43, 20:47(5:17,5:12,5:10, 5:08), 1:44, 2:24
T: 12miles
F: 7miles in Williamsburg / 4miles in Virginia Beach
S: 6miles in VB
S: 17miles including Shamrock Half Marathon
(click strands profile to read how it went)
Recap: To start the week not knowing if I would be running or not due to the dog bite things went perfect because I was able to RUN all week. Solid workout Wednesday and then poor race for what I had hoped on Sunday but that can happen in Marathon Training. Just didn't think I would run that far off what I had hoped (1:06.30-1:07.30). The race was only like my 5th or 6th fastest half but all the strength work like double digit 20+ milers can zap the legs for any tuneup races. Hopefully I'll be ready to go come Boston in 4 weeks......
Shamrock Half: Here is the breakdown of the race. http://www.strands.com/RunPyles/posts/19505503
M: 10miles
T: 11miles followed by Strides
W: 13miles with workout at SA Track
Workout: 800 Hard-400rec jog-Cutdown 4mile Tempo-400rec jog-800 Hard
Splits: 2:24, 1:43, 20:47(5:17,5:12,5:10, 5:08), 1:44, 2:24
T: 12miles
F: 7miles in Williamsburg / 4miles in Virginia Beach
S: 6miles in VB
S: 17miles including Shamrock Half Marathon
(click strands profile to read how it went)
Recap: To start the week not knowing if I would be running or not due to the dog bite things went perfect because I was able to RUN all week. Solid workout Wednesday and then poor race for what I had hoped on Sunday but that can happen in Marathon Training. Just didn't think I would run that far off what I had hoped (1:06.30-1:07.30). The race was only like my 5th or 6th fastest half but all the strength work like double digit 20+ milers can zap the legs for any tuneup races. Hopefully I'll be ready to go come Boston in 4 weeks......
Shamrock Half: Here is the breakdown of the race. http://www.strands.com/RunPyles/posts/19505503
Sunday, March 14, 2010
Training Log 3/8-3/14 2010
80miles on 8 runs
M: 6miles on treadmill/ 6miles on grass
T: 12miles with Fartlek 15x1on/off
W: 12miles/ 5miles
T: 13miles with a rough workout at KSF
Plan was 10miles at MP on the hilly rolling roads of KSF, I was worn out before the warm up and should have just moved the run to the next day. I figured I would give it a go since on race day there isn't any moving of the race to the next day. Was through 4miles faster then goal marathon pace(21:09) and then just blew up to the point I was basically forced to a walk by the end of the 5th mile(5:55). So I stopped and took about 4-5minutes to regroup and see if I could continue with the harder miles. I gave it a go and covered another 1.3 at 5:20 pace and just wasn't feeling it so I just easy ran back to the car. The extra warm 70degree day and humidity might have really played a big factor but like I said I was pretty worn down before even starting so not the type of workout to attempt on a day like that.
F: 13miles at KSF (attacked by a dog about 30minutes into run)
S: 13miles (pretty tight and got painful by the end)
S: Off (very tight and painful right now)
Recap: Got attacked by a dog Friday while running at Kanawha State Forest. I was able to limp around on adrenaline and finish the run, then stubbornly decided to run through it the next day as a way of not letting a dog win this battle. Shouldn't have ran then and now I can't run today(Sunday). Injuries happen, getting attacked by a dog isn't suppose to happen. Two days later it is feeling worse and seems no where near healing quickly. On the running side of things this has me pretty frustrated. Life goes on though and hopefully it does heal quickly. If not I believe in things happening for a reason, so there must be a reason this happened. Just got to stay strong...
Potential test races are really up in the air now but hopefully prep for Boston isn't effected long term(like more then just missing a few more days)
M: 6miles on treadmill/ 6miles on grass
T: 12miles with Fartlek 15x1on/off
W: 12miles/ 5miles
T: 13miles with a rough workout at KSF
Plan was 10miles at MP on the hilly rolling roads of KSF, I was worn out before the warm up and should have just moved the run to the next day. I figured I would give it a go since on race day there isn't any moving of the race to the next day. Was through 4miles faster then goal marathon pace(21:09) and then just blew up to the point I was basically forced to a walk by the end of the 5th mile(5:55). So I stopped and took about 4-5minutes to regroup and see if I could continue with the harder miles. I gave it a go and covered another 1.3 at 5:20 pace and just wasn't feeling it so I just easy ran back to the car. The extra warm 70degree day and humidity might have really played a big factor but like I said I was pretty worn down before even starting so not the type of workout to attempt on a day like that.
F: 13miles at KSF (attacked by a dog about 30minutes into run)
S: 13miles (pretty tight and got painful by the end)
S: Off (very tight and painful right now)
Recap: Got attacked by a dog Friday while running at Kanawha State Forest. I was able to limp around on adrenaline and finish the run, then stubbornly decided to run through it the next day as a way of not letting a dog win this battle. Shouldn't have ran then and now I can't run today(Sunday). Injuries happen, getting attacked by a dog isn't suppose to happen. Two days later it is feeling worse and seems no where near healing quickly. On the running side of things this has me pretty frustrated. Life goes on though and hopefully it does heal quickly. If not I believe in things happening for a reason, so there must be a reason this happened. Just got to stay strong...
Potential test races are really up in the air now but hopefully prep for Boston isn't effected long term(like more then just missing a few more days)
Sunday, March 7, 2010
Training Log 3/1-3/7 2010
98miles on 7 runs
"March" to Boston is 6 weeks away...
M: 10miles
T: 15miles in the Forest(Hilly) with pickup 5:38mile at the end.
http://www.strands.com/RunPyles/posts/19031491
W: 12miles (Hilly)
T: 14miles with 8xTempo Interval Miles
On roads with 2min float recovery after each run at roughly 6-6:30pace for the rest
Splits: 5;09, 5:04, 5:07, 5:02, 5:09, 5:07, 5;09, 5:02 (roughly 53-54mins for 10+ miles)
Strands Profile: http://www.strands.com/RunPyles/posts/19104914
F: 14miles back in Huntington
S: 9miles with Dave Caldwell
(YES this Dave Caldwell: http://www.runningtimes.com/Article.aspx?ArticleID=17796)
S: 24 miler (Relaxed effort but Hilly including our "Heartbreak at miles 17-20)
LR Garmin Profile: http://www.strands.com/RunPyles/posts/19195141
Recap: 98miles in singles..the way I like it! I do have a flared up knee cap area(from a tight lower quad I think). Probably due to back to back hilly runs Tues/Wed and then Thursday workout. Hopefully it goes away quickly but as of now it is just a pain at the start and some throughout and then flares up afterwards. Dealt with it before so I 'seem' to know how to handle it but still 6 weeks out any and every flare up makes you extra cautious.
MPyles: Here soon I will get a recap of Marian's training so far this training build. She is really focused and has a major goal that she has 22 months to focus on and go after (2012 Trials Qualifier) My goal is to set her up the best I personally can so that in a year and a half she can have a legit shot at running under 2:46. I want to be standing there cheering/watching her run that race in Houston and I know she can make it!! Today had her getting in a hilly 22miler with a much tougher "Heartbreak" at the end in 2:45ish to cap off mileage in the mid 80's for her last 7 day training stretch.
"March" to Boston is 6 weeks away...
M: 10miles
T: 15miles in the Forest(Hilly) with pickup 5:38mile at the end.
http://www.strands.com/RunPyles/posts/19031491
W: 12miles (Hilly)
T: 14miles with 8xTempo Interval Miles
On roads with 2min float recovery after each run at roughly 6-6:30pace for the rest
Splits: 5;09, 5:04, 5:07, 5:02, 5:09, 5:07, 5;09, 5:02 (roughly 53-54mins for 10+ miles)
Strands Profile: http://www.strands.com/RunPyles/posts/19104914
F: 14miles back in Huntington
S: 9miles with Dave Caldwell
(YES this Dave Caldwell: http://www.runningtimes.com/Article.aspx?ArticleID=17796)
S: 24 miler (Relaxed effort but Hilly including our "Heartbreak at miles 17-20)
LR Garmin Profile: http://www.strands.com/RunPyles/posts/19195141
Recap: 98miles in singles..the way I like it! I do have a flared up knee cap area(from a tight lower quad I think). Probably due to back to back hilly runs Tues/Wed and then Thursday workout. Hopefully it goes away quickly but as of now it is just a pain at the start and some throughout and then flares up afterwards. Dealt with it before so I 'seem' to know how to handle it but still 6 weeks out any and every flare up makes you extra cautious.
MPyles: Here soon I will get a recap of Marian's training so far this training build. She is really focused and has a major goal that she has 22 months to focus on and go after (2012 Trials Qualifier) My goal is to set her up the best I personally can so that in a year and a half she can have a legit shot at running under 2:46. I want to be standing there cheering/watching her run that race in Houston and I know she can make it!! Today had her getting in a hilly 22miler with a much tougher "Heartbreak" at the end in 2:45ish to cap off mileage in the mid 80's for her last 7 day training stretch.
Monday, March 1, 2010
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