95miles on 10 runs
M: 10miles with unplanned pickup miles(5:49/5:26)/ 5miles
T: 13miles Hilly at KSF with Fast Finish last 2 miles (5:15/5:05)
W: 10miles/ 5miles
T: 10miles with 5miles SS/Tempo(26:18/5:15)
Rolling KSF roads Splits: 5:25-5:16-5:15-5:08-5:14
F: 10miles/ 5miles
S: 15miles
S: 12miles with 10x30second leg speed strides between 50min-70min mark
Recap: Happy with this week, good recovery running and solid workout days! Makes 5 of past 6 weeks at 95miles, which for me is about max of what my body can handle and still continue to train well.
CDR: 5 more days of running before the 2010 CDR 15-Miler! Will back off this week to something like this the next 5 days 10-10-10-7-5 for only 42miles in 5 days leading up to CDR. Will do a little pace reminder SS run on Tuesday but mostly just recovery effort running to be nice and fresh. I love this race because really times don't matter, it is all about racing the course and the competition! I have been interviewed twice this week by the Wall Street Journal for a article that will appear sometime this week on the CDR event...pretty cool stuff!
Old Race Articles/Links
Sunday, August 29, 2010
Sunday, August 22, 2010
Training Log 8/16-8/22 2010
95miles on 10 runs
M: 11miles/ 4miles
T: 10miles with 10x Hill Sprints/ 5miles
W: 12miles
T: 10miles/ 5miles
F: 8miles
S: 15miles with 9mile(50:33/5:37) SS/MP @ Parkersburg Half
S: 15miles on rough trails with Marian
Recap: Sort of tired all week, this made 4 of the last 5 weeks at 95miles which for me is a lot. Hopefully one more up week and then dropping for CDR 15mile Race will be all I need.
Parkersburg: Lessons can be learned at all times..I had planned to go up use the race as a workout running the first 8-10 at SS/MP effort and then shut it down and run the remaining miles as a cool down to collect the WV bonus $$$ (I did this last year as well). Well due to a stomach issue that is still with me today I struggled(stomach wise) through the 9mile of MP effort before shutting down and hitting the bathroom twice(the second time for close to 2minutes). I came out thinking still no way any WV male has went by, with 1 mile to go Caleb Ellis came up on me and we chatted and I told him I was just going hard enough to the line to get the money so we cruised in together. Long story short some WV kid was just ahead of us and we had no idea. No more showing up to long events to workout if that includes using miles in the race as a cool down. Should have came out of the bathroom stops and pushed through but I was thinking about CDR. To think I jogged the last 4.1 miles as a cool down and stopped for roughly 2:30 in the bathroom and still finished only 20seconds back really fires me up but I have no one to blame but myself. This lesson will stick for some time.
I think a fire for some reason has been ignited...2 weeks!
M: 11miles/ 4miles
T: 10miles with 10x Hill Sprints/ 5miles
W: 12miles
T: 10miles/ 5miles
F: 8miles
S: 15miles with 9mile(50:33/5:37) SS/MP @ Parkersburg Half
S: 15miles on rough trails with Marian
Recap: Sort of tired all week, this made 4 of the last 5 weeks at 95miles which for me is a lot. Hopefully one more up week and then dropping for CDR 15mile Race will be all I need.
Parkersburg: Lessons can be learned at all times..I had planned to go up use the race as a workout running the first 8-10 at SS/MP effort and then shut it down and run the remaining miles as a cool down to collect the WV bonus $$$ (I did this last year as well). Well due to a stomach issue that is still with me today I struggled(stomach wise) through the 9mile of MP effort before shutting down and hitting the bathroom twice(the second time for close to 2minutes). I came out thinking still no way any WV male has went by, with 1 mile to go Caleb Ellis came up on me and we chatted and I told him I was just going hard enough to the line to get the money so we cruised in together. Long story short some WV kid was just ahead of us and we had no idea. No more showing up to long events to workout if that includes using miles in the race as a cool down. Should have came out of the bathroom stops and pushed through but I was thinking about CDR. To think I jogged the last 4.1 miles as a cool down and stopped for roughly 2:30 in the bathroom and still finished only 20seconds back really fires me up but I have no one to blame but myself. This lesson will stick for some time.
I think a fire for some reason has been ignited...2 weeks!
Saturday, August 14, 2010
Training Log 8/9-8/15 2010
95miles on 10runs
M: 10miles/ 4miles
T: 11miles with Hill Sprints(8xsteep hill)/ 4miles
W: 11miles with Matt Bright
T: 13miles Hilly run at KSF/ 4miles
F: 10miles
S: 10miles with 5K(15:59)
Chief Logan Park 5K-1st Place-Tough hilly course
$400 combined winning for Marian and me
S: 18miles with David McCollum who stayed in town a extra night. Really good training partner, we match up perfectly with PR's and goals.
Recap: Solid bounce back to mileage week. Started the hill phase which will last 4 weeks ending with the hilly CDR 15miler. Good solid effort based runs Tues/Thur/Sat..Dave McCollum showed up Saturday so the effort was tougher to get the win/cash then planned. The course has a nasty 1.25 stretch that is entirely uphill and when running a hard effort it can really about break you, so going under 16 on this course took another tempo+ effort which is fine. Not sure on my plans for Parkersburg Half next week, really just want long hilly effort and top WV($$$) but not so sure right now..might be smarter to just sit back and train the last 3 weeks into CDR without taking the chance of getting caught up running 5:20 pace or something. I will think it over and decide probably end of the week.
Follow me at http://www.strands.com/runpyles
M: 10miles/ 4miles
T: 11miles with Hill Sprints(8xsteep hill)/ 4miles
W: 11miles with Matt Bright
T: 13miles Hilly run at KSF/ 4miles
F: 10miles
S: 10miles with 5K(15:59)
Chief Logan Park 5K-1st Place-Tough hilly course
$400 combined winning for Marian and me
S: 18miles with David McCollum who stayed in town a extra night. Really good training partner, we match up perfectly with PR's and goals.
Recap: Solid bounce back to mileage week. Started the hill phase which will last 4 weeks ending with the hilly CDR 15miler. Good solid effort based runs Tues/Thur/Sat..Dave McCollum showed up Saturday so the effort was tougher to get the win/cash then planned. The course has a nasty 1.25 stretch that is entirely uphill and when running a hard effort it can really about break you, so going under 16 on this course took another tempo+ effort which is fine. Not sure on my plans for Parkersburg Half next week, really just want long hilly effort and top WV($$$) but not so sure right now..might be smarter to just sit back and train the last 3 weeks into CDR without taking the chance of getting caught up running 5:20 pace or something. I will think it over and decide probably end of the week.
Follow me at http://www.strands.com/runpyles
Sunday, August 8, 2010
Training Log 8/1-8/8 2010
80miles on 7 runs
M: 10miles with 2.5mile unplanned pickup(2:46-5:31-5:27)
T: 10miles
W: 10miles with 6mile Steadt State Workout(32:09/5:21avg)
Splits: 5:13-5:22-5:24-5:18-5:24-5:28 (KSF rolling road)
http://www.strands.com/runpyles/posts/21713529
T: 10miles
F: 10miles
S: 10miles with 5K race(15:21)
1st Place Thomas Memorial Cruise
Splits: 4:55-4:55-5:00-31 (4:56avg)
Better recap: http://www.strands.com/runpyles/posts/21749050
S: 20miles at time on feet effort(easy)
Recap: Recovery week(much different then a 'taper week') It was time to bring the mileage back slightly and let the body enjoy a little less running and a little extra recovering. Things fel really good this week. Best SS workout of the base build on Wednesday and Saturday I tested my legs with my first all-out 5K of the base build and got back pretty good results. Not as strong over the last half but for me it isn't about the 5K it is how the 5K fitness came help the long racing pace feel easier and I'm easily accomplishing that and having a lot of fun doing so.
M: 10miles with 2.5mile unplanned pickup(2:46-5:31-5:27)
T: 10miles
W: 10miles with 6mile Steadt State Workout(32:09/5:21avg)
Splits: 5:13-5:22-5:24-5:18-5:24-5:28 (KSF rolling road)
http://www.strands.com/runpyles/posts/21713529
T: 10miles
F: 10miles
S: 10miles with 5K race(15:21)
1st Place Thomas Memorial Cruise
Splits: 4:55-4:55-5:00-31 (4:56avg)
Better recap: http://www.strands.com/runpyles/posts/21749050
S: 20miles at time on feet effort(easy)
Recap: Recovery week(much different then a 'taper week') It was time to bring the mileage back slightly and let the body enjoy a little less running and a little extra recovering. Things fel really good this week. Best SS workout of the base build on Wednesday and Saturday I tested my legs with my first all-out 5K of the base build and got back pretty good results. Not as strong over the last half but for me it isn't about the 5K it is how the 5K fitness came help the long racing pace feel easier and I'm easily accomplishing that and having a lot of fun doing so.
Saturday, August 7, 2010
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