95miles on 10runs
M: 10miles in the forest
T: 11miles with SW(12x200)/ 4miles
W: 11miles/ 4miles
T: 11miles pacing Marian on her SS workout
F: 11miles with 5mile SS Run(27:02/5:24avg)/ 4miles
http://www.strands.com/runpyles/posts/21656909
S: 11miles
S: 18miles which included CDR 15mile course
Recap: Good week. Felt good to have another solid SS workout. My last 5 weeks have been decent mileage(85-85-90-90-95) so I think next week would be a great time to drop back to 80 range and maybe get a slight bit more pop in my legs for hopefully a faster 5K. Really anything at the pace I have been doing them or slightly faster will be fine during the Marathon Base Phase but dipping back under 15:20 would be great for the confidence since it has been back to Nov '08 since that has happened.
Strands: Check it out and let us know what you think- http://www.strands.com/runpyles
Old Race Articles/Links
Saturday, July 31, 2010
Sunday, July 25, 2010
Training Log 7/19-7/25 2010
90miles on 9 runs
M: 14miles with Marian at KSF
T: 10miles with 4mile SS(21:41/5:30-5:23-5:23-5:25)/ 4miles(universe)
http://www.strands.com/RunPyles/posts/21534900
W: 11miles with Marian during her SS Workout
T: 10miles with SW(10x200/200)/ 4miles(universe)
F: 10miles on golf course grass
S: 9miles with 5K(15:48)
Corporate 5K-1st Place-Splits: (5:09-5:06-5:03-30)
http://www.strands.com/RunPyles/posts/21583690
S: 18miles on GRT from Frankford
http://www.strands.com/RunPyles/posts/21594196
Recap: Solid base week, really like the way the body is feeling so I must be doing the base right so far. Feel like this as the beginning of getting back to where I should have been the past year when things have went all right but not anywhere near where they should be. I have 5 weeks of base work so far (70-85-85-90-90), I will look to take that up slightly this next week before having a drop week the following week and 'racing' a 5K!
Other: More detailed notes on every single run check out http://www.strands.com/runpyles I bet you got hooked on the site and sign up for your 'free' training log account!
M: 14miles with Marian at KSF
T: 10miles with 4mile SS(21:41/5:30-5:23-5:23-5:25)/ 4miles(universe)
http://www.strands.com/RunPyles/posts/21534900
W: 11miles with Marian during her SS Workout
T: 10miles with SW(10x200/200)/ 4miles(universe)
F: 10miles on golf course grass
S: 9miles with 5K(15:48)
Corporate 5K-1st Place-Splits: (5:09-5:06-5:03-30)
http://www.strands.com/RunPyles/posts/21583690
S: 18miles on GRT from Frankford
http://www.strands.com/RunPyles/posts/21594196
Recap: Solid base week, really like the way the body is feeling so I must be doing the base right so far. Feel like this as the beginning of getting back to where I should have been the past year when things have went all right but not anywhere near where they should be. I have 5 weeks of base work so far (70-85-85-90-90), I will look to take that up slightly this next week before having a drop week the following week and 'racing' a 5K!
Other: More detailed notes on every single run check out http://www.strands.com/runpyles I bet you got hooked on the site and sign up for your 'free' training log account!
Friday, July 16, 2010
Training Log 7/5-7/11 and 7/12-7/18 2010
85miles on 7 runs
7/5-7/11
M: 11miles with 4x30second strides
T: 13mile Hilly KSF Trail Run
http://www.strands.com/RunPyles/posts/21368025
W: 10miles at Ritter pacing Marian for her SS run
T: 12miles w/4mile Medium effort(5:49,5:46,5:47,5:48)
F: 10miles
S: 12miles with Oceana 5K (15:49)
(1st Place, broke my course record by 1 second, Won $300 dollars)
S: 17miles (1:52.06/6:35) Pocahontas County Greenbrier River Trail (GRT)
Ran form Watoga State Park towards the Denmar section of the GRT for a out/back steady long run. This is one of my favorite sections of the GRT. I wish i could live in this area of Pocahontas County (Hillsboro/Seebert)
http://www.strands.com/RunPyles/posts/21428751
90miles on 10runs
7/12-7/18
M: 13miles with Marian during her Long Run on the Cranberry River Trail
http://www.strands.com/RunPyles/posts/21439875
T: 11miles up SnowShoe Mountain Road to the Snowshoe Mountain Top Resort
(over 2000ft of climbing in 6+ miles to reach the 2nd highest point in WV of 4848)
http://www.strands.com/RunPyles/posts/21452283
W: 10miles pacing Marian on GRT Hillsboro to Marlinton/ 5miles on GRT(Cass section)
http://www.strands.com/RunPyles/posts/21465313
http://www.strands.com/RunPyles/posts/21471685
T: 12miles (74:54/6:14) Progression Run on GRT Marlington towards the Cass Direction
After 3miles easy I cutdown from 6:24-6:20-6:14-5:56-5:50-5:48-5:37-5:27 before adding on another easy mile.
http://www.strands.com/RunPyles/posts/21481457
F: 10miles/ 4miles(In Universe, basically barefoot)
S: 10miles with SW5x200(caught in rain delay halfway through so had to cut strides from 12 to 5)
S: 11miles(69:39/6:14) Ritter Park light MP work / 4miles (Universe/Barefoot)
(6miles easy/steady into 3miles@ 5:22-5:26-5:39--humid/hot!)
Recap: Solid couple weeks of training. I just LOVE going to Pocahontas County to relax and train. The 5 days spent there this year once again produced some very enjoyable/fun training. Going to keep plugging away, slowly creeping the mileage up and all my running focus on my goals!
7/5-7/11
M: 11miles with 4x30second strides
T: 13mile Hilly KSF Trail Run
http://www.strands.com/RunPyles/posts/21368025
W: 10miles at Ritter pacing Marian for her SS run
T: 12miles w/4mile Medium effort(5:49,5:46,5:47,5:48)
F: 10miles
S: 12miles with Oceana 5K (15:49)
(1st Place, broke my course record by 1 second, Won $300 dollars)
S: 17miles (1:52.06/6:35) Pocahontas County Greenbrier River Trail (GRT)
Ran form Watoga State Park towards the Denmar section of the GRT for a out/back steady long run. This is one of my favorite sections of the GRT. I wish i could live in this area of Pocahontas County (Hillsboro/Seebert)
http://www.strands.com/RunPyles/posts/21428751
90miles on 10runs
7/12-7/18
M: 13miles with Marian during her Long Run on the Cranberry River Trail
http://www.strands.com/RunPyles/posts/21439875
T: 11miles up SnowShoe Mountain Road to the Snowshoe Mountain Top Resort
(over 2000ft of climbing in 6+ miles to reach the 2nd highest point in WV of 4848)
http://www.strands.com/RunPyles/posts/21452283
W: 10miles pacing Marian on GRT Hillsboro to Marlinton/ 5miles on GRT(Cass section)
http://www.strands.com/RunPyles/posts/21465313
http://www.strands.com/RunPyles/posts/21471685
T: 12miles (74:54/6:14) Progression Run on GRT Marlington towards the Cass Direction
After 3miles easy I cutdown from 6:24-6:20-6:14-5:56-5:50-5:48-5:37-5:27 before adding on another easy mile.
http://www.strands.com/RunPyles/posts/21481457
F: 10miles/ 4miles(In Universe, basically barefoot)
S: 10miles with SW5x200(caught in rain delay halfway through so had to cut strides from 12 to 5)
S: 11miles(69:39/6:14) Ritter Park light MP work / 4miles (Universe/Barefoot)
(6miles easy/steady into 3miles@ 5:22-5:26-5:39--humid/hot!)
Recap: Solid couple weeks of training. I just LOVE going to Pocahontas County to relax and train. The 5 days spent there this year once again produced some very enjoyable/fun training. Going to keep plugging away, slowly creeping the mileage up and all my running focus on my goals!
Monday, July 5, 2010
Friday night 5K on the Blvd
Results:http://www.iplayoutside.com/iplay/Events/?eid=2010/07/12685r.html
Story: "Running in Tune"
Story and photos by Daniel Todd
Friday nights at Hadaad Riverfront Park in downtown Charleston, WV are jamming. The free concert series, Live on the Levee, puts music is in the air every Friday night. This Friday night runners got in the act too. Over 200 participants took advantage of the cooling night air to run a fast, flat 5k in celebration of Independence Day.
See more Independence 5K photos.The runners toed the line near the new canopy that is the highlight of the recent renovations to the Charleston riverfront. As the band 600 LBS of Sin riffed the valley's fastest leaned into the start and attacked the pavement when the starting pistol cracked.
didn't take long for Jason Pyles to pull ahead and cruise to another victory with a 15.42. He was paced down the boulevard by Sherry Dawson who clocked a 19.48 time for the wheelchair division.
youth continue to shine in the Summer Speed Series. Six of the first twelve to the finish line were under 19 and two of the six were UNDER 14! Joe Kirtner and Caleb Bowen lead the 15-19 year-old class with times of 16.44 and 16.51, respectively.
The overall woman was youth Sami Harris clocking in at 18.35. In the under 14 division, Colton Griffith finished in 19 flat and was pushed by Braxton McMillion finishing 2 seconds behind.
Glenn Baldwin gutted out another 5k in 19.05 winning the 50-59 division and finishing faster than all the 40 and 30 year olds. The fast women to finish behind Harris were Marian Pyles with a 19.03 and under 14 year old Brittney McMillion at 20.30.
The City of Charleston and Tallman Track Club Friday night races are a great way to unwind after a stressful week. This race wraps up the Spring/Summer Speed Series, but the Winter Series will be back in December
Training Log: 6/28-7/4 2010
85miles on 11runs
M: 4miles/ 8miles
T: 4miles/ 10miles at KSF hilly with Marian and Kohler hitting tough trails
W: 4miles/ 8miles
T: 8miles/ 4miles
F: 10miles with 5K(15:42) Independence 5K on the Blvd at night..lot's of fun!
1st Place to finish off the Tallman track club spring/summer series 4 for 4!
S: 15miles
S: 10miles
Recap: Good week of easy base mileage with hard effort 5K thrown in. Mileage still only in the medium range but that is a range I want to stay in the next 3-4 weeks (85-95). I start my more structured 2 week cycles of base work this upcoming week. Each 14 day cycle will look a lot a like with just minor increases in mileage and pace as I get fitter and fitter. The biggest thing I got back to this past few weeks is that it is OK to be running extra slow(probably a more proper range for my ability if anything). It's just the start of building things up and I already have that positive feeling about where I can get to for the key races. Bottom line is training has always been fun to me but at this point I'm still training to race not just training for the sake of training. So I'm going back to doing it my way which I feel is the right way!! :)
M: 4miles/ 8miles
T: 4miles/ 10miles at KSF hilly with Marian and Kohler hitting tough trails
W: 4miles/ 8miles
T: 8miles/ 4miles
F: 10miles with 5K(15:42) Independence 5K on the Blvd at night..lot's of fun!
1st Place to finish off the Tallman track club spring/summer series 4 for 4!
S: 15miles
S: 10miles
Recap: Good week of easy base mileage with hard effort 5K thrown in. Mileage still only in the medium range but that is a range I want to stay in the next 3-4 weeks (85-95). I start my more structured 2 week cycles of base work this upcoming week. Each 14 day cycle will look a lot a like with just minor increases in mileage and pace as I get fitter and fitter. The biggest thing I got back to this past few weeks is that it is OK to be running extra slow(probably a more proper range for my ability if anything). It's just the start of building things up and I already have that positive feeling about where I can get to for the key races. Bottom line is training has always been fun to me but at this point I'm still training to race not just training for the sake of training. So I'm going back to doing it my way which I feel is the right way!! :)
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