80miles on 9 runs
M: 12miles hilly KSF/ 6miles
T: 10miles/ 8miles
W: 18miles
T: 8miles/ 8miles
F: 4miles
S: OFF
S: 7miles
Recap: Well the break I talked about a few weeks ago, it's about to happen! Pretty much a forced break right now, my first forced break in atleast a couple years. I maybe could baby the achilles with light test runs over the next few weeks and things would come around but I don't want to take that chance. I would rather break, get healthy and then come back strong.
Old Race Articles/Links
Sunday, October 31, 2010
Sunday, October 24, 2010
Training Log: 10/18-10/24 2010
80miles on 8 runs
M: OFF
T: OFF
W: 20miles in the forest
T: 10miles/8miles with Marian
F: 13miles with 8miles at MP + 20seconds
S: 6miles/6miles
S: 12miles with Marian/ 6miles
Recap: Decided against a recovery break quite yet. Going with some higher mileage and going to build the longer tempo (or MP+ pace runs) up and see what happens! Maybe it will work out for a December or January Marathon. If not I will find the time at some point to take some down time and then build up towards a spring marathon only. Basically I'm really fit right now, just not half marathon/marathon fit like I thought so maybe in a couple of months I can change that!
M: OFF
T: OFF
W: 20miles in the forest
T: 10miles/8miles with Marian
F: 13miles with 8miles at MP + 20seconds
S: 6miles/6miles
S: 12miles with Marian/ 6miles
Recap: Decided against a recovery break quite yet. Going with some higher mileage and going to build the longer tempo (or MP+ pace runs) up and see what happens! Maybe it will work out for a December or January Marathon. If not I will find the time at some point to take some down time and then build up towards a spring marathon only. Basically I'm really fit right now, just not half marathon/marathon fit like I thought so maybe in a couple of months I can change that!
Wednesday, October 20, 2010
Training Log Recap: 16 week Cycle (6/28-10/17)
Coming off Boston Marathon I knew I needed to make some changes to get some speed back in my legs. So from early May to late June I went through a speed phase which to be honest didn't pan out so well. I did during that stretch get on the start line of 4 races ending with a 15:35 5K at the WV Championships and during that roughly 8 weeks probably averaged 80miles a week. Although the phase didn't go as planned it did get the idea back in my head to use more races as hard tempo efforts(or even faster then tempo effort) to have more fun! So after the WV 5K, Marian and me headed to the beach where I logged a very easy going 70mile recovery week and started the 16 week training cycle to Columbus Half the following week.
The focus was to re-develop short tempo running. I used mostly small 5K's to help accomplish this but also had some very solid 4-6 mile Steady State runs out in Kanawha State Forest which ranged from 5:10-5:25 pace feeling smooth. During this time I also had one of my better long workout that was 16miles and included 4mile tempo @ 20:37, 2mile Tempo @ 10:30, and ended with 1mile hard @ 4:55. After that workout I felt even though most of my tempo work was less then 30minutes I was still in a good position to run a huge breakthrough half marathon.
Long story short everything went really well this training cycle and I trained really well and had a tone of fun! But the fact is I failed in my goal race of Columbus Half Marathon, it wasn't from a lack of trying as I was through 4miles in 20:49 and then needed to lock in knowing to hold 5:10-12 throughout a half hurts and isn't easy. I didn't and gave in and the day was over a little after 10K when I started to slip off that goal pace.
The only thing I would change is I needed some longer tempo runs to mentally lock in. When I ran my half PR a couple winters ago the thing I was doing different was long tempo running. I had 3 10mile steady states on a rolling hilly road(Johnstown Road) in 5:25 pace. So I was very fit and strong at the time. I feel I was fitter this build but just never put in the long efforts to give myself the confidence and mental toughness that you need in races over 10K.
I naturally had more speed at that time to go with all the long tempo work. I lost that speed since that time but feel I did re-develop it this cycle so the positive is I'm back on the right track. I know just need to get a good mix of both without going 1-sided with my training focus.
One thing is for sure, I want to run a really good half marathon and marathon. The goals are still big. They might seem pretty far off right now but I can't let that stop me from trying to go after them.
I have no 100% plans as of now for upcoming races. I think it will be a early spring marathon and a late spring half. I'll continue to find little local races and jump in them for fun but since it is about to be a time where very few races pop up I should be able to just lock back in to a good long stretch of training.
I'm going to enjoy this week off, no matter what level of runner you are you have to include a rest/recover cycle to reach higher levels of training in future training cycles. Some people just don't understand that and pretty much run into burnout/stale running/ or just continue to run the same time range year after year. So my running tip to anyone willing to listen is allow your body a regroup period a couple times a year and come back stronger and smarter!
Data
16 week cycle
1415 miles
88.4 average miles per/week
Only 2 weeks under 80miles (drop week for CDR and Columbus)
Entered 11 races and won 10 times including a goal that I never saw happening of winning the Charleston Distance Run 15 Miler.
Races
Independence 5K-15:42-1st
Oceana 5K- 15:49- 1st
Coporate Cup 5k- 15:48- 1st
Thomas Memorial 5K- 15:21- 1st
Logan 5K- 15:59- 1st
CDR 15MILE Champ!!
Pineville 5K- 15:57- 1st
Wine Cellar 10K- 32:09- 1st
Beckley 5k- 16:13- 1st (course according to garmin was 3.19)
Twin Falls 5k- 15:41- 1st
Columbus Half- DNF
Other Races since Boston (during the May/early June cycle)
Blvd 2miler- 10:02- 1st (course mess up so closer to 9:40s)
Beethoven- 15:53- 2nd
Run with a Cop 5K- 16:15- 1st (poured the rain after the first mile which I hit in 4:57)
WV 5K Champs- 15:35- 6th
So in all I toed the line 15 times since Boston. That was a major goal to get out there more and even if just a tempo effort do more races. I think I accomplished that goal!! :)
The focus was to re-develop short tempo running. I used mostly small 5K's to help accomplish this but also had some very solid 4-6 mile Steady State runs out in Kanawha State Forest which ranged from 5:10-5:25 pace feeling smooth. During this time I also had one of my better long workout that was 16miles and included 4mile tempo @ 20:37, 2mile Tempo @ 10:30, and ended with 1mile hard @ 4:55. After that workout I felt even though most of my tempo work was less then 30minutes I was still in a good position to run a huge breakthrough half marathon.
Long story short everything went really well this training cycle and I trained really well and had a tone of fun! But the fact is I failed in my goal race of Columbus Half Marathon, it wasn't from a lack of trying as I was through 4miles in 20:49 and then needed to lock in knowing to hold 5:10-12 throughout a half hurts and isn't easy. I didn't and gave in and the day was over a little after 10K when I started to slip off that goal pace.
The only thing I would change is I needed some longer tempo runs to mentally lock in. When I ran my half PR a couple winters ago the thing I was doing different was long tempo running. I had 3 10mile steady states on a rolling hilly road(Johnstown Road) in 5:25 pace. So I was very fit and strong at the time. I feel I was fitter this build but just never put in the long efforts to give myself the confidence and mental toughness that you need in races over 10K.
I naturally had more speed at that time to go with all the long tempo work. I lost that speed since that time but feel I did re-develop it this cycle so the positive is I'm back on the right track. I know just need to get a good mix of both without going 1-sided with my training focus.
One thing is for sure, I want to run a really good half marathon and marathon. The goals are still big. They might seem pretty far off right now but I can't let that stop me from trying to go after them.
I have no 100% plans as of now for upcoming races. I think it will be a early spring marathon and a late spring half. I'll continue to find little local races and jump in them for fun but since it is about to be a time where very few races pop up I should be able to just lock back in to a good long stretch of training.
I'm going to enjoy this week off, no matter what level of runner you are you have to include a rest/recover cycle to reach higher levels of training in future training cycles. Some people just don't understand that and pretty much run into burnout/stale running/ or just continue to run the same time range year after year. So my running tip to anyone willing to listen is allow your body a regroup period a couple times a year and come back stronger and smarter!
Data
16 week cycle
1415 miles
88.4 average miles per/week
Only 2 weeks under 80miles (drop week for CDR and Columbus)
Entered 11 races and won 10 times including a goal that I never saw happening of winning the Charleston Distance Run 15 Miler.
Races
Independence 5K-15:42-1st
Oceana 5K- 15:49- 1st
Coporate Cup 5k- 15:48- 1st
Thomas Memorial 5K- 15:21- 1st
Logan 5K- 15:59- 1st
CDR 15MILE Champ!!
Pineville 5K- 15:57- 1st
Wine Cellar 10K- 32:09- 1st
Beckley 5k- 16:13- 1st (course according to garmin was 3.19)
Twin Falls 5k- 15:41- 1st
Columbus Half- DNF
Other Races since Boston (during the May/early June cycle)
Blvd 2miler- 10:02- 1st (course mess up so closer to 9:40s)
Beethoven- 15:53- 2nd
Run with a Cop 5K- 16:15- 1st (poured the rain after the first mile which I hit in 4:57)
WV 5K Champs- 15:35- 6th
So in all I toed the line 15 times since Boston. That was a major goal to get out there more and even if just a tempo effort do more races. I think I accomplished that goal!! :)
Monday, October 18, 2010
Training Log 10/11-10/17 2010
70miles on 7 runs
M: 10miles
T: 12miles
W: 10miles
T: 7miles with 6x400
F: 8miles
S: 4miles
S: 19miles with drop out/quit at Columbus Half Marathon
Columbus Breakdwon : Great showing by a lot of the WV crew in Columbus....McCollam took down his 2003 Half marathon PR with a 1:07.56 and 6th place finish, we had a blast having David travel and stay with us and then seeing him run so well! Marian (although disappointed) ran 1:21 for the 4th time, I keep telling her that is a really solid time and one that she WILL bust under but nothing to be down about. I mean 1:21's is 6:15 pace for 13.1miles...really darn good! Emily Chaney(who trained in Oak Hill for a couple years) ran a smoking 1:18, Emily has became a great friend to Marian and before this race had a PR of 1:21, so big breakthroughs can happen when the training goes well like it has for Emily. And last but not least former college roommate Craig Swisher went in with the goal of sub 2:40 and it got it! 2:39.10 for a 11th place finish in the marathon. Great job goes out to them and everyone else from WV that ran this weekend in Columbus! Great weekend trip all around!
M: 10miles
T: 12miles
W: 10miles
T: 7miles with 6x400
F: 8miles
S: 4miles
S: 19miles with drop out/quit at Columbus Half Marathon
Columbus Breakdwon : Great showing by a lot of the WV crew in Columbus....McCollam took down his 2003 Half marathon PR with a 1:07.56 and 6th place finish, we had a blast having David travel and stay with us and then seeing him run so well! Marian (although disappointed) ran 1:21 for the 4th time, I keep telling her that is a really solid time and one that she WILL bust under but nothing to be down about. I mean 1:21's is 6:15 pace for 13.1miles...really darn good! Emily Chaney(who trained in Oak Hill for a couple years) ran a smoking 1:18, Emily has became a great friend to Marian and before this race had a PR of 1:21, so big breakthroughs can happen when the training goes well like it has for Emily. And last but not least former college roommate Craig Swisher went in with the goal of sub 2:40 and it got it! 2:39.10 for a 11th place finish in the marathon. Great job goes out to them and everyone else from WV that ran this weekend in Columbus! Great weekend trip all around!
Monday, October 11, 2010
Training Log: 10/4-10/10 2010
80miles on 7 runs
M: 10miles
T: 13miles with last 5 miles a unplanned progression
W: 10miles
T: 12miles with 4mile SS(21:13/5:18)
Had 6miles at 5:20 planned and I felt horrible so cut things short.
F: 13miles
S: 13miles
S: 9miles with Twin Falls 5K(15:41) - 1st Place-$300
Went hard the first mile (4:52) then settled in close to half marathon goal pace. Was a little fast and with the tough course the effort probably wasn't half marathon effort the last 2miles though but that is Ok this was the last hard effort until Columbus Half Marathon.
Recap: Week started out with everything feeling really good, but on Thursday I started feeling like I has been drained of some strength. Played it smart and pulled the plug early on that workout and came back with a Lydiard Recovery method for when you form seems to be slipping. I did back to back very slow ans relaxed medium long runs(Lydiard would actually call for long runs but I was too scared to run that much this close to Columbus). Anyways I felt pretty good Sunday in the 5K, honestly feel like I put in a 15:20 effort on that course holding back in relaxed mode the last 2miles. Who knows, either way I did feel good. I still feel slightly off, so maybe this long build has my body on the edge. I keep saying I would like 4 more weeks of training and racing but if I hit a great race this Sunday I might call a end to the current build and take a much needed 2-3 week complete break from running. So as of now I just want to hold things together for 7 more days!!!!!
M: 10miles
T: 13miles with last 5 miles a unplanned progression
W: 10miles
T: 12miles with 4mile SS(21:13/5:18)
Had 6miles at 5:20 planned and I felt horrible so cut things short.
F: 13miles
S: 13miles
S: 9miles with Twin Falls 5K(15:41) - 1st Place-$300
Went hard the first mile (4:52) then settled in close to half marathon goal pace. Was a little fast and with the tough course the effort probably wasn't half marathon effort the last 2miles though but that is Ok this was the last hard effort until Columbus Half Marathon.
Recap: Week started out with everything feeling really good, but on Thursday I started feeling like I has been drained of some strength. Played it smart and pulled the plug early on that workout and came back with a Lydiard Recovery method for when you form seems to be slipping. I did back to back very slow ans relaxed medium long runs(Lydiard would actually call for long runs but I was too scared to run that much this close to Columbus). Anyways I felt pretty good Sunday in the 5K, honestly feel like I put in a 15:20 effort on that course holding back in relaxed mode the last 2miles. Who knows, either way I did feel good. I still feel slightly off, so maybe this long build has my body on the edge. I keep saying I would like 4 more weeks of training and racing but if I hit a great race this Sunday I might call a end to the current build and take a much needed 2-3 week complete break from running. So as of now I just want to hold things together for 7 more days!!!!!
Sunday, October 3, 2010
Training Log: 9/27-10/3 2010
90miles on 8 runs
M: 6miles/ 9miles
T: 10miles with 3xMile
SA Track 5:01, 5:02, 5:03
W: 10miles
T: 15miles at KSF with hilly section
F: 10miles
S: 10miles with Beckley 5K (long course 3.19)
1st Place--$$$--16:13(15:40s if course was right)
S: 20miles (2:10.10/6:30) on GRT
Recap: Tired week but got in some decent work. The Thursday and Sunday runs went well so I do feel I added in some strength to my legs this week. The speed on Tuesday just felt tired and the long course 5K on Saturday both felt the same--tired so I didn't push through for faster results those days. The money we won in the 5K covered a very fun weekend trip to Pocahontas County where we got to enjoy nice long runs on the GRT Sunday!! I dropped Wed/Fri doubles due to being tired.
M: 6miles/ 9miles
T: 10miles with 3xMile
SA Track 5:01, 5:02, 5:03
W: 10miles
T: 15miles at KSF with hilly section
F: 10miles
S: 10miles with Beckley 5K (long course 3.19)
1st Place--$$$--16:13(15:40s if course was right)
S: 20miles (2:10.10/6:30) on GRT
Recap: Tired week but got in some decent work. The Thursday and Sunday runs went well so I do feel I added in some strength to my legs this week. The speed on Tuesday just felt tired and the long course 5K on Saturday both felt the same--tired so I didn't push through for faster results those days. The money we won in the 5K covered a very fun weekend trip to Pocahontas County where we got to enjoy nice long runs on the GRT Sunday!! I dropped Wed/Fri doubles due to being tired.
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