Running with Jason Pyles

Training Log: 1/23-29 2012

2012-01-29T10:57:00.002-05:00

102miles
(2012 Mileage: 413)

M: 7miles/ 5miles
T: 15miles
W: 10miles/ 4miles
T: 15miles with 4/2/1 mile tempo
*7miles at tempo(37:17/5:19avg)
F: 10miles/ 4miles
S: 10miles with Track 10x400on/400off (28:08/5:40)
S: 22miles

Recap: Solid week to cap off a 5 week stretch where I got in 492miles. Now it is time for a 3-week gradual back down into Myrtle Beach Marathon!

Training Log: 1/16-22 2012

2012-01-22T11:48:00.002-05:00

100miles
(2012 Mileage: 311)

M: 6miles/ 6miles
T: 16miles with 4mile tempo(5:21avg)
W: 12miles
T: 8miles/ 6miles
F: 12miles with Aussie Quarters/ 3miles
AQ Total Time: 15:52/5:17avg (fastest total time yet)
Splits: (43) 75 (44) 75 (44) 76 (43) 75 (43) 74 (44) 75 (43) 75 (43) 75
S: 6miles/ 6miles
S: 19miles with (12 @ 1:08.01/5:40avg)

Recap: Back to back solid weeks! 6 quality days out of the last 14 days has me tired but excited with the direction of the training. One more week up around 100+miles and then starts the 3-week taper phase I plan to use this go around. I'm probably right on that edge of really needing to get to the taper, I just got to be careful to not go over the edge before the taper starts. I want to taper to feel fresh, not taper to recover!

Over the last year plus I have not taken any serious down time. I have only had a handful of weeks that have even been below 80miles. Post MB will be a nice 2-4 week period of pure recovery (I will run everyday baring injury) but things will be super light....it is needed!

Training Log: 1/9-16 2012

2012-01-15T13:21:00.000-05:00

101miles
(2012 Mileage: 211)

M: 5miles/ 5miles
T: 12miles with 4mile Tempo(21:17/5;19avg)/ 3.5miles
*Tempo Splits: 5:22-5:22-5:15-5:17
W: 6miles/ 6miles
T: 11.5miles with "Aussie Quarters"/ 3miles
*Aussie Splits: (45) 75 (46) 75 (46) 75 (45) 76 (45) 76 (45) 74 (45) 75 (45) 74
F: 10miles (snow covered streets)/ 5miles
S: 10miles snow covered road/blvd path
S: 24miles (2:36.53/6:33)
*Time on feet run with goal to be roughly 60seconds slower then marathon pace

Recap: Very happy with the week. Felt like a bounce back from a not so solid last week. I was able to hit a couple faster paced workouts in a good solid range while getting in for me about as many miles as I ever plan these days. The long run felt strong and mentally not that bad to be on my feet longer then I plan to race the marathon in 35days. Just need to stay focused and keep dreaming that breakthroughs will happen. I felt inspired watching the "elites" race in the 2012 Trials yesterday and it carried over into today with the long run being a lot of fun.

I remember the last time I had a race coming up where I felt like it was time to make the breakthrough happen and not just wait for it, I went out and ran a half marathon PR of 1:07.48 in Austin, Texas. I want to make the marathon breakthrough happen in 35 days!

Aussie Quarters: I get asked about these all the time now. It is a workout stolen from Rob de Castella (google for more information). It is one he did year around. I want to point out that it is not a "hard 400s" workout but one that with the fast floats makes you really concentrate to stay on your pace goals. In marathon training my goal each time for the workout is the 400s at current 5K fitness (74-75) and the floats in the (42-45 range) so basically "recovering" at 5:28-6:00 pace for only 200m.

WS 8K

2012-01-12T09:03:00.002-05:00

Tallman WS 8K--1st Place--26:04

Results: http://iplayoutside.com/Events/2012/01/13732r.html

Standing after 2 races: http://iplayoutside.com/Events/2012/01/13732r2.html

Iplayoutside Story: still to come

Training Log: 1/2-8 2012

2012-01-09T06:11:00.000-05:00

87miles
(2012 Mileage: 110)

M: 7miles/ 4miles
T: 10miles/ 4miles
W: 16miles
T: 8miles/ 4miles
F: 9miles with Track 12x300 with 100 rec
(Kept the 300s at 4:56-5:00 pace with hopes of a faster 8K on Sunday)
S: 8miles
S: 3miles/ 14miles with WS 8K-1st Place- 26:04
Goal was 5:05's splits went 4:58-5:07-5:10(15:15)-5:24-5:21
My 8K PR is 24:34 and my only other road 8K was 25:09 so race wise this was quite the bust.
Result Link

Recap: Not the best week. It was a recovery week but I didn't seem to recover like I had hoped. Race didn't save the week as it turned into a struggle fest. I feel like after 3miles the WS turned into a physically and mental blowup. I had no physical or mental energy to fight through. Next 4 weeks are pretty important to make sure this was just one of those weeks and not a sign of needing a break from harder training. 372miles the past 4 weeks, so my hope is I'm just on the tired side from training but not over the edge.

2011 Review

2012-01-06T06:59:00.001-05:00

Mileage Total: 4239 (*All-time personal high and 2nd time over 4000)
Weekly Mileage Average: 81.5
Days Ran: 365/365 (First time running every day for the entire calender year)
Highest Mileage Month of the Year: September (406)
Highest Mileage Week of the Year: 102
Races: 22
Wins: 11 (I would rather race bigger events with deep competition then win locally. I try to make that the goal every year)
PR's: None
Prize Money(plus Incentives money from PB): $7,575
Comp Hotel/Entry/Travel Races: (Columbus, Parkersburg, San Fran, Clarksburg, Cleveland, OBX)

Online Training Logs: Calender Workouts Summary

2011 Race Results: (Season best times in bold)
Tallman WS 5K--15:29--1st (12/11)

Off-Road Trail 5K--18:50--2nd (12/10)

Jingle Bell 5K--15:29--1st (12/3)

Nick Caldwell 5K--15:42--1st (11/19)

Teays Spooktacular 5K--15:27--1st--$75+Free Massage (10/22)

Columbus Half Marathon- 1:10.08--12th (10/16)

Twin Falls 5K--15:46--1st--$500 (10/9)

Beckley Half Marathon--(Big lead 7+ miles in when hit by car) (10/1)

Pineville 5K--17:31--1st--$250-(9/4)

CDR --1:26.57--5th(4th USA)--$350- (9/3)

Parkersburg Half Marathon--1:12.30--11th(4th USA)--$290-(8/20)

San Fran Half Marathon--1:14.17--(7/31)

Oceana 5K (3miles)--15:08--1st Place--$300--(7/9)

WV 5K Champs(Huntington)--15:39--5th--$50--(6/25)

Clarksburg 10K(WV State Champs)--33:46--8th (2nd WV)--$500--(6/18)

Varmint Half Marathon--1:18.45--1st Place--$300--(6/11)

Rite Aid Cleveland Marathon--2:31.59--3rd Places--$300--(5/15)

Mullens Dogwood 5K--15:47--1st Place--$300--(5/1)

OBX Flying Pirate Half Marathon--1:11.15--2nd Place--$150-- (4/10)

Joker Run 4-Miler--20:12--1st Place (3/26)
Myrtle Beach Half Marathon--1:10.38--2nd Place (2/19)
Tallman Winter Series 10K--32:07--1st Place (2/6)

Also Marian had a very successful racing year hitting PR's on the roads in the 4mile distance(23:13/5:49avg) and 10K(37:27/5:52avg). She placed third at Myrtle Beach Half (1:22), won the Varmint Half and biggest running honor of the year came when she WON the Cleveland Half Marathon in (1:21.11 /6:12avg) (her 2nd fastest half). She ran the very hilly San Fran Marathon with a very bad foot and extra fatigue which we later found out was due to the most exciting news of the year.

Training Log: 12/26-1/1

2012-01-01T11:07:00.003-05:00

102miles
(2011 Mileage 4239 *My all-time high)
(2012 Mileage: 23)

M: 15miles/ 4miles
T: 10miles
W: 12miles with 6mile tempo(5:35avg)/ 4miles
T: 10miles/ 4miles
F: 13miles with 7mile tempo(5:32avg)
S: 7miles
S: 23miles

Recap: Solid week. Finished off 2011 by running everyday for the year and hitting an all-time personal high of miles (4239). I'll trade both for a PR at Myrtle Beach. This week was a good step in that direction.

Training Log: 12/19-25 2011

2011-12-26T08:09:00.001-05:00

90miles
(2011 Mileage: 4160)

M: 10miles/ 4miles
T: 14miles (hilly) / 4miles
W: 10miles/ 6mile SA Night Light run
T: 9miles with Track Aussie Quarters (8x400 with 200rec) / 4miles
*2nd fastest total 5K workout time for Aussie Quarters (16:44)
F: 10miles
S: 5miles
S: 10miles Krodel Lake Trail / 4miles Cline Hill road
(back home at my parents)

Recap: Less mileage and missed long run due to getting sick Thursday night. But all and all still a good week. Merry Christmas to everyone! The 2011 mileage has now become the most miles I have ran in a year beating the 4140 from 2009.

Runningahead Log: http://www.runningahead.com/logs/37da371986ca44a09e79acb9b97a7b53

WS 5K Story

2011-12-22T14:47:00.000-05:00

STORY LINK (Iplayoutside)

Training Log: 12/12-18 2011

2011-12-18T16:52:00.003-05:00

93miles
(2011 Mileage: 4070)

M: 5miles
T: 6miles/ 6miles
W: 7miles/ 6miles
T: 10miles/ 4miles
F: 12miles/ 4miles
S: 21miles
S: 7miles(Cross Lanes trails)/ 5miles(KSF trails)

Recap: Mileage week. Battling an ankle/calf issue that made me hold off on anything hard. The plan is to bump up slightly with mileage again and keep everything easy to allow the ankle/calf to continue healing. If midweek things feel fine, I will add in something of substance. Another just mileage week would still leave 8 weeks for more specific harder workouts. I feel fit right now so it shouldn't take too many weeks to get marathon ready. The shorter time frame might be for the better and keep me from over doing anything!

Tallman Winter Series 5K

2011-12-15T06:28:00.000-05:00

Recap

Results

Iplayoutside Story to come...

Ritter Park Off-Road Challenge

2011-12-11T17:51:00.005-05:00

*Chasing the stud (Matt Schiffbauer) up the first hill of the race.

Trail Race Map/Recap: Off-Road Trail 5K

Race Video

Huge THANK YOU to former college teammate, good friend and boss Robert Smith, the owner of Roberts Running and Walking Shops for sponsoring this race. It was entirely free to enter and also included getting an awesome tech shirt plus over 100 free product door prizes to go with one of the toughest but funnest races that most will ever run!

Training Log: 12/5-11 2011

2011-12-11T17:30:00.003-05:00

75miles

(2011 Mileage 3977)

M: 7miles KSF trails/ 6miles

T: 9miles with Track Aussie Quarters (8x400) / 4miles

*Rain covered track slowed down things

W: 10miles

T: 9miles with 8x200 on track

F: 7miles

S: 10miles with Ritter Off Road Challenge Trail 5K (18:50) 2nd Place

Recap: Trail 5K

S: 3miles/ 9miles with WS 5K (15:27) 1st Place

Recap: WS 5K

Recap: Short recap to come on the double race weekend. Fun easier mileage week with a tough double weekend makes for some tired legs. The plan is easy 2-3 days of light/short runs which I had previously planned before my start up to the MB build.

Brooks ID 2012 Industry Pro Sponsorship Offer

2011-12-08T05:59:00.003-05:00

*Looks like I will be back racing in Brooks and Powerbar gear for 2012.

Hello,

This is a formal invitation to join the 2012 Brooks Inspire Daily Program. We have once again slimmed the total number of members to better support our most valued members in the upcoming year. We also changed the industry pro contract continuing to give you $1,000 in free gear but allowing for obvious exclusions that will let you perform at your job effectively. And as always, there will be an exclusive (and improved) website, newsletters, events, and the insider’s experience with the industries one true running company.

I will follow up with further program details and product timelines in the upcoming weeks. Also, please note that a racing uniform will not be provided with this package, but will be available to order on the pro site if you would like one.

Happy Running,

STEVE DEKOKER

Team Brand Manager and Purveyor of Split Shorts

Jingle Bell 5K Pictures

2011-12-05T17:11:00.003-05:00

Training Log: 11/28-12/4 2011

2011-12-04T10:35:00.003-05:00

91miles

(2011 Mileage: 3893)

M: 6miles/ 6miles

T: 11miles with 5mile Tempo(27:20/5:28avg)/ 4miles

W: 12miles

T: 8miles/ 6miles with Track 8x200

F: 8miles

S: 10miles with Jingle Bell 5K--15:29--1st Place

Splits: 4:56-5:01-4:58-32 (4:59avg)

http://fitness.strands.com/RunPyles/posts/26436575

S: 20miles hilly (1300ft of climbing)

http://connect.garmin.com/activity/132607768#

Recap: Another solid week! Would have liked to push a little harder on Saturday but all in all it was a strong effort. I'm taking another crack at a faster 5K this coming Sunday so maybe I can get closer to the time I would like to run before starting back into full go marathon buildup towards MB Full.

Training Log: 11/21-11/27 2011

2011-11-28T06:34:00.003-05:00

90miles

(2011 Mileage: 3802)

M: 10miles/ 4miles

T: 10miles with Hill Repeats(6x3)/ 4miles

W: 11miles

T: 10miles with 4mile Tempo(22:06/5:31)

F: 10miles in Monroe County

S: 10miles with 5K Track Fartlek(16:31/5:18avg)

*8x400 with 200 floats

S: 20miles Hilly, the last 13 with McCollam

*1200ft of climbing on Alpha section

Recap: Solid mileage, 3 harder workouts, and a hilly long run..Good week!

Complex Training: This was my second full week into the complex training system which was mostly used by the Australian runners back in the 70s and 80s as well as the training system that Frank Shorter followed. I'm basing a lot of how I structure my weeks off how Rob De Castella trained. Each week this is my goals for the training:

-Mileage (will rise to the 100+ range in about 3 weeks)

-Hill Workout (Tuesday Hill Repeats)

-Track Workout (8x400 with steady floats on Thur or Sat)

-Tempo or Race

-Hilly Long Run at relaxed pace

-Flat Medium Long Run (will start doing this on Wed in 3 weeks)

Here is a couple links for better explained information on Complex Training:

Castella Training (more on the guy I'm trying to base my training after)

HIT (pages 67-69)

Training Log: 11/14-/20 2011

2011-11-20T09:43:00.003-05:00

85miles

(2011 miles: 3712)

M: 11miles on tough trails

T: 10miles with Hill Workout(6x3minutes)/ 4miles

W: 10miles

T: 9miles with 8x400, 200 float rec/ 4miles

*5K split (16:56--400s 73-73-73-74-73-72-74-72)

F: 8miles

S: 9miles with Nick Caldwell 5K--1st Place--15:42

*Garmin splits 5:03-4:58-5:01-36(.13 /4:50pace)

S: 20miles (1200ft of climbing)

Recap: Solid week, got in 3 harder workouts and 1 slower long run which will be the format setup for the next 3 weeks. I hope to drive the speed back down gradually over the next few months heading into MB Full but would really love to see the speed drop the most drastically over the next month.

Training Log: 11/7-13 2011

2011-11-13T10:12:00.003-05:00

66miles

(2011 mileage: 3630)

M: 2miles

T: 5miles

W: 5miles

T: 15miles on hilly forest trails and dirt roads(1900+ft of climbing)

F: 6miles/ 6miles

S: 9miles with 5K Track Workout (16:53/5:28)

*This will be a weekly staple workout while I work on getting a little bit more speed(eventually) back into my legs with hopes it will make MP easier and eventually faster long term. This workout starts with a 200 float then goes into 8x400(hard) with 200 float recovery to total 5K of running on the track. Australian marathon great Rob de Castella did this short workout every week.

S: 18miles Hilly (1600+ft of climbing)

Recap: More then I planned to do this week but overall it was a nice recovery week. Moving back into the complex training system that was made popular by the Australian marathoners. It was something that worked for me post college through the summer of 2009 (when I moved to Lydiard based mostly). Lately I have just sort of been winging it without a specific system in place so it should be a good time to lock into a training system routine again.

Marathon Disappointments

2011-11-08T15:35:00.003-05:00

The more I think about Sunday and what happened, the more I think about how rough everyone of my marathon races have been. I'm not going to throw in the towel yet on the distance, I plan to build up to the Myrtle Beach Full in February like I originally planned but I think I will drop the trail 50K and just do the 25K at KSF. I have plenty of time to run trail ultras but I feel the time to strike with the marathon is this next 4-5 years. To get some confidence back that I still have some potential with the distance I really want to get right back out there and correct some issues as soon as possible. The 14 week window from now to MB Full could be about perfect. I plan to lay really low this week but then start a high mileage base phase.

Past Marathon Disappointments:

Chicago 2006 (2:31.32) Not really a disappointment as it was my first ever marathon and I was right out of college. At the time the trials standard was 2:22 which seemed like a doable pace back then. After a relaxed first 5K, I started to really get after it running low 5:20's over the next 10miles hitting a low 1:12 half and that was after 5:40s for the first 5K. I pushed on through 30K(18.6) still on 2:24 pace before the wheels came off. The last 10K was a hard bonk, but a bonk that I could run through. I basically averaged a minute slower per mile the last 6.2 then I had previously been running for 20miles. Still my fastest to date first half of a marathon and 20miler of a marathon. I was humbled but also at the time thinking this is the worse marathon I will ever run, so that makes me happy!

Twin Cities 2008 (DNF) Probably still to this day this was the fittest I have been going into a marathon. My tuneup races were strong and my training level was high. My tempo paces felt easy in practice. I ran my fastest half marathon tuneup before a full as while, running the hilly Parkersburg Half in 1:09.53 (also 3months after TCM I ran my half PR of 1:07.48 which was the result of the TCM buildup). I did develop a sore hip the last month of training and it seemed to break some of my rhythm going into the race but I still felt ready. Race day came and so did the hard rains and wind. More then half of the elite field dropped out and their was a lot of good runners with it being the USA Championships that year. By mile 13 I couldn't feel my entire body I was so cold from the rain. At 15 I dropped, even with the way the conditions forced this DNF it was still tough to handle missing a great opportunity.

Columbus 2009 (2:29.34) This was another "what if" type of race. I trained great for the race and ran my CDR PR (1:22.23) during the buildup along with one my best marathon prep workouts (2x6mile tempo with mile jog recovery in between--workout average of 5:21). I was also hitting my highest mileage ever but with that came a late foot injury about 3-4 weeks out. I was forced to drastically cut my mileage too soon before the race and ran with a lot of pain those last few weeks. By race day the pain was gone but again my rhythm was lost a bit. I ran a solid first half marathon and was looking like maybe with a negative split I could get a sub 2:25. The negative splitting was happening from miles 13-17 until my stomach could not handle anymore running without hitting a port-a-john. A quick trip would have been ok, but a few miles later I was hitting another stop. In all I calculate I lost in the range of 3minutes during the stops along with that it was hard to get back onto the pace I was previously running. I wanted to just quit, but knew i could still break 2:30. Luckily that goal was reached. I can't believe this is still my PR, especially considering all the issues I had right before and then during the race. I finished 6th overall but wonder high I could have been that year had everything went right!

Boston 2010 (2:35.10) Biggest disappointment with running could have been this race. I came in very fit but probably burnt out. My build went too long. I had some really strong training along the way but I just didn't time everything up right and was ready to be done before the gun even went off. By 10K I knew I wasn't going to run what I had hoped for many weeks before and decided to just run it in at a pace that would allow me to somewhat enjoy the experience. I can't say I did enjoy the experience even doing that. I felt horrible.

Cleveland 2011(2:31.59) Another great buildup that maybe went a month too long. Again by race day I was sort of worn down and not really feeling fresh. The fact that I was running in 3rd(in the $$$) helped me tough it out and finish better then I felt. I think a month earlier and I could have been closer to that goal time frame I have set of 2:25. Some bad calf cramping late in this race cost me at least getting a PR but I really wanted much more then a PR.

Marshall 2011 (DNF) Still not sure what happened. Leaning towards race week nutrition and race day fueling. I think I cut back my food intake too much the last week with the taper. I felt weak on race morning but thought it was just nerves. My clothes felt extra loose that morning and I looked horrible. I just wanted to be as light as I could be and maybe took it a step too far. Crashing after 20miles happens(although you hope it won't) but starting the signs of a bonk at 13 shows something was wrong.

MB 2012 (???) Time will tell...

Training Log: 10/31-11/6 2011

2011-11-06T19:02:00.004-05:00

67miles

(2011 Mileage 3564)

M: 6miles/ 4miles

T: 8miles with 3xMile

W: 6.5miles/ 3.5miles

T: 6miles with light fartlek

F: 3miles/ 3miles

S: 4miles

S: Marshall Marathon--DNF @ 22.33 mile mark

*Through half way point in 1:13.48 which was leading the marathon and the half marathon field. Was solo running from mile 9-22 when I dropped which was pretty mentally tough today to make body issues even worse.

Recap: Big disappointment this weekend. Not sure what happened. I think a lot was nutrition since things went bad pretty early. 22+ I was toast so I walked off and went down. Never stopped a race while leading but I was beyond bonked, things were getting really weird in my head, not sure if even a bike would have got me to the line at that point. Confused since it wasn't a crazy fast pace for me, it was PR pace at halfway if I held but I have been through the first half of marathons faster 2 other times so nothing crazy. Loaded up on lot's of fluids back at the finish and after a few scares with the way my body was reacting I quickly bounced back into planet earth. I'm happy to be back! :)

Marshall Marathon Preview

2011-10-31T10:10:00.002-04:00

It is almost time for another marathon attempt. I have always wanted to run the Marshall Marathon at least once while still in decent racing shape. I use to train all over that course for my many years when living in Huntington and even ran the half marathon that is part of the Marshall Marathon back in 2007 (1:09.32-course record).

This buildup has been different then my past attempts at 'trying' to run a fast marathon.

After running the Cleveland Marathon (3rd Place--2:31.59) back in the middle of May, I hardly took a break. The week after Cleveland was only 35miles of slogging around and enjoying the feeling of not trying to be a runner. But the second week back already had me hitting 75miles as I wanted to hold some fitness with many summer money races coming up. My training goals over the summer were simple 1)Win money at road races 2)Help Marian prepare for her summer marathon. Both were accomplished but while I was winning some cash and putting in some decent mileage I wasn't feeling really fit. After a rough half marathon in July I knew it was time to make some training changes.

I brought back doubles and slowly increased my mileage, not by a whole lot at first as I still knew that although I wasn't feeling fit, I was still fit enough to do ok and make some money at Parkersburg Half and CDR. Both races went well from the stand point of how I felt and I knew that even the small changes were starting to pay off.

The past 8 weeks I have really locked into higher mileage on double days and really have enjoyed it. Another huge change was I started running tempo effort much slower and broken down. So instead of trying to go out and run 8-10miles at 5:25 in training, I would do 2x5miles at 5:30. It is a change that seems fairly simple but it has allowed me to pretty much finish all tempo work feeling super fresh. I have got back to what really worked when I was younger which is higher mileage on doubles and easier effort tempo running. I have found my body can race so much faster then I train when I take this approach. For example I have barely ran under 5:25 pace in training this buildup but raced a half marathon in 5:20 pace and recently ran a 15:27 rolling hilly 5K which is my fastest 5K of the year.

The half marathon(1:10.08) was actually my 4th fastest half ever and my second fastest while in a marathon prep phase. I really didn't taper much for it but I did back off my mileage the week of to at least be somewhat fresh.

For this marathon I'm trying a new taper approach. This past week which was the 2 weeks out point I ran 83miles. That total is the most miles I have ever ran the week before a marathon. I feel in the past the tapers have made me lose what ever rhythm I had going in to the race. So i'm sticking to a very modest taper this go around. So basically my last 3 weeks will be totals of 100-83-65+

Some totals:

24 weeks since last marathon

Past 23 weeks 1935 miles which is a average of 84.13 miles a week.

Past 8 weeks 751 miles which is a average of 93.86 miles a week.

Here is a Strands Link to the actual mileage each week (Weeks 43 back to 20): WEEKLY MILEAGE

The past 23 weeks I have been on a race line 11 times, I stuck to either bigger events or prize money races only:

Teays Spooktacular 5K--15:27--1st--$75+Free Massage (10/22)

Columbus Half Marathon- 1:10.08--12th (10/16)

Twin Falls 5K--15:46--1st--$500 (10/9)

Pineville 5K--17:31--1st--$250-(9/4)

CDR --1:26.57--5th(4th USA)--$350- (9/3)

Parkersburg Half Marathon--1:12.30--11th(4th USA)--$290-(8/20)

San Fran Half Marathon--1:14.17--(7/31)

Oceana 5K (3miles)--15:08--1st Place--$300--(7/9)

WV 5K Champs(Huntington)--15:39--5th--$50--(6/25)

Clarksburg 10K(WV State Champs)--33:46--8th (2nd WV)--$500--(6/18)

Varmint Half Marathon--1:18.45--1st Place--$300--(6/11)

------------------------------------------------------------------------

Previous races in 2011

Rite Aid Cleveland Marathon--2:31.59--3rd Places--$300--(5/15)

Mullens Dogwood 5K--15:47--1st Place--$300--(5/1)

OBX Flying Pirate Half Marathon--1:11.15--2nd Place--$150-- (4/10)

Joker Run 4-Miler--20:12--1st Place (3/26)
Myrtle Beach Half Marathon--1:10.38--2nd Place (2/19)
Tallman Winter Series 10K--32:07--1st Place (2/6)

Training Log: 10/24-30 2011

2011-10-30T09:24:00.003-04:00

83miles in 7 days

M: 6miles/ 6miles

T: 6miles/ 6miles

W: 10miles with Fartlek(4x90,4x60,4x30) / 4miles

T: 7miles/ 5miles

F: 11miles with 2x3mile tempo

S: 9miles

S: 13miles

Recap: Trying something different with the taper so this was the most miles I have ever ran the week before a marathon. MU Marathon next Sunday!

Training Log: 10/17-23 2011

2011-10-23T09:38:00.003-04:00

100miles in 7 days

M: 7miles/ 8miles

T: 8miles/ 7miles

W: 18miles (hilly)

T: 6miles/ 6miles

F: 12miles

S: 10miles with 5K(15:27)--1st Place- $75+Free Massage/ 4miles

S: 14miles (6:28)

Recap: Solid mileage week with some hilly runs and hard 5K effort. Slight drop next week but not much, then the week after taper down and run MU Marathon!

Columbus Half Marathon 2011

2011-10-18T09:54:00.007-04:00

Result: 1:10.08 (5:20avg)

Place: 12th Place

Splits: 5:22-5:17-5:15-5:20-5:20-5:11(32:56 @ 10K)-5:25-5:22-5:11-5:26(53:13 @10miles)-5:27-5:26-5:19-40's (Garmin Auto Mile Splits so my splits aren't accurate to the true mile markers but fairly close)

Recap: This race has quickly become the best race in our region and it's still growing. After capping the race at 15,000 runners last year, they raised the cap to 17,000 this year and it still sold out early to make it the biggest race in Ohio. Next year they plan for 2012 to have a one year cap of 20,012 runners so that should make for even more race excitement.

As for the race, this made the third straight trip to Columbus for us. We have had pretty good success the previous years. I was 6th in the marathon with my PR of 2:29 and change back in 2009, that same year Marian ran the half in 1:21 to finish 2nd overall ($750) which was a great result for her.

Race morning came and first thing I noticed was the wind was pretty low for what it could have been, so one obstacle out of the way. After warming up it was time to go. The start line at Columbus is pretty sweet and rivals any race I have ran all around the country. It's still dark, their blaring music, and the crowds of people is huge. The gun goes off to a entire set of fireworks that go off for another 60seconds into the race.

I quickly settled into a controlled effort that I had hoped would lead me to straights 5:20's and sub 1:10. I had said I would be happy with anything faster then marathon goal pace but really I knew going in I wanted to get back under 1:10. I was pretty much ahead of schedule on pace throughout the first 6 miles. Mile 7 and 8 were gradually up a incline with some wind that was picking back up slowly so I lost some time there but then came mile 9 and the lead marathon runner coming past me. I looked over and said to him I'll pull you threw as long as I can at 5:15. I ran that mile in 5:11 and then stepped off leading and watched him ease past. I was slowing but not drastically at this point. I still hit mile 10 a little ahead of pace. Mile 11 and 12 were solid miles but my slowest and I was now behind on goal time. I needed a 5:15 last mile and a really hard finish the last .1 which is downhill so I figured it was possible. I battled that last mile to a 5:19 and knew I was going to come up short. I enjoyed the last .1 one knowing I was coming up short but still happy with the result.

All and all a really positive result since it felt controlled. 5:20's felt pretty much like I could go longer at that effort just not much faster right now. I think that is exactly what you want to feel like during a tuneup half during a marathon build. Who knows what might happen in 3 weeks at the marathon, it is such toss up race. But one thing is for sure, I have the confidence that if I run smart and if I' feeling good on that day that I have a shot at getting close to taking a step forward in the marathon.

I want to give another huge THANK YOU to the Columbus Marathon/Half staff for the third straight year of support which has included free entry, hotel, and travel support! We both look forward to being back for a 4th straight year in 2012!

Training Log: 10/10-16 2011

2011-10-16T17:06:00.003-04:00

77miles in 7 days

M: 6miles/ 6miles

T: 13.5miles

W: 8miles with SW/ 5.5miles

T: 6miles

F: 6miles with 5x1 hard/ 4miles

S: 5miles

S: 17miles w/Columbus Half Marathon--1:10.08/5:20avg--12th

Recap: Race recap of some sort to come this week. I feel I ran well enough to actually talk about how things unfolded so happy with this one for right now. For the meantime here is a strands quick recap: http://fitness.strands.com/RunPyles/posts/26104027

Racing Plans

2011-10-14T06:45:00.007-04:00

Plans:

10/16--Columbus Half Marathon (hopefully a good tuneup for MU Marathon)

10/22--local 5K

11/6---Marathon Marathon (Fall Goal Race)

11/12--OBX Half Marathon (could be a struggle a week after MU so I could back out. Race is picking up the tab on 3-night hotel stay, travel, and entry so hard to pass up)

11/19--local 5K or 10K

12/10--Ritter Park Offroad Challenge (Hosted by Robert's Running Shop)

12/11--Tallman Winter Series 5K

1/8---Tallman Winter Serties 8K

2/5---Tallman Winter Series 10K

2/18--Myrtle Beach Marathon (Goal Race)

*Spring 2012 is all-out effort to get under 15:00 in the 5K.

(Track or USATF certified road course only way it counts in my book)

Training Log: 10/3-10/9 2011

2011-10-10T06:52:00.003-04:00

100miles in 7 days

M: 10miles/ 5miles

T: 7miles/ 6miles

W: 13miles with 2x4mile Tempo/ 4miles

*5:28 and 5:21 tempo avg.

T: 7miles/ 7miles

F: 16miles

S: 8miles/ 4miles

S: 4miles/ 9miles with Twin Falls 5K(15:46)--$500

($900 dollars with Marian's win and series bonus money)

Recap: Another good mileage week! Felt good on Wednesday tempo work but really flat on Sunday 5K. Knee is still a issue, the pain seems to be getting worse by the end of the week, it is something that I shouldn't have to worry about but I do. Heading to Columbus this upcoming weekend for a good marathon prep half marathon race.

Training Log: 9/26-10/2 2011

2011-10-02T11:34:00.002-04:00

94miles in 7 days

M: 7miles/ 6miles

T: 7miles/ 6miles

W: 11miles with 3x2mile tempo/ 4miles

T: 13miles

F: 10miles

S: 10miles w/ first 7miles of Beckley Half

S: 20miles (would have forced this run no matter what)

Recap: Other then Saturday it was another positive week.

Beckley Half

2011-10-02T05:47:00.003-04:00

Beckley Half Marathon-DNF (Hit by car at the 7.24mile mark)

Splits to the point of the hit were 5:30, 5:33, 5:31, 5:27, 5:29, 5:31, 5:34....

Course was rolling hills early and was about to turn mostly flat at about the point I was hit which was actually on a steep downhill. The car left the scene which was bad but what was worse was the course was completely free of patrols and volunteers at that point and many other points..the most dangerous race I have ever ran even before getting hit.

Here is a article on a really classy runner who stopped to help me after he came through..

http://www.register-herald.com/todayssportsfront/x597290364/Runner-survives-encounter-with-vehicle

This is the morning after and other then being really sore/bruised in my face and having a chipped tooth I might be ok to try running today. The knee seemed to be my biggest concern but after not sleeping and icing all night it seems ok to try to run as long as possible. I need to get back out there mentally to just move on and try to forget this situation...

Training Log: 9/19-25 2011

2011-09-25T11:26:00.002-04:00

102miles in 7 days

M: 7miles/ 6miles

T: 8miles/ 7miles

W: 15miles with 1x3mile and 1x2mile tempo

*Planned 3x3mile tempo, just wasn't happening.

T: 6miles/ 5miles

F: 20miles some hills

S: 7miles/ 6miles

S: 15miles up Mt Alpha Road (very hilly/long climb)

Recap: Solid week of mileage and again lots of hilly terrain. Seemed tired this week and had some sore feet/ankles.

Training Log: 9/12-9/18

2011-09-18T14:55:00.002-04:00

101miles in 7 days

M: 6miles/ 6miles

T: 7miles/ 6miles

W: 15miles in forest with 2x5mile tempo/ 4miles

T: 6miles/ 6miles

F: 3miles/ 8.5miles

S: 8.5miles/ 6miles (both GRT)

S: 19miles on GRT

Recap: Solid week and awesome trip to Pocahontas this weekend, highest mileage week of the year. A lot of hills this week, not planned just happened. Ankle issue that needs to be watched.

Training Log: 9/5-9/11 2011

2011-09-11T12:18:00.002-04:00

94miles on 11 runs

M: 6miles (much needed light day after the weekend)

T: 6miles/ 6miles

W: 15miles in forest w/last 5 solid

T: 7miles/ 6miles

F: 14miles with surges/ 4miles

S: 6miles/ 6miles

S: 18miles (6:14avg) w/3 "go" miles at (5:35avg)

Recap: Good week! Coming off CDR I just wanted mileage and I got that with some surprisingly springy legs. Probably the weather more then anything but I'm feeling fitter and fitter every week since getting back from San Fran and getting a little more locked into things.

CDR Pictures

2011-09-06T13:20:00.002-04:00

Training Log: 8/29-9/4 2011

2011-09-05T09:11:00.004-04:00

79miles in 7 days

M: 6miles/ 6miles

T: 7miles/ 5miles

W: 10miles with 4m Tempo(5:26)

T: 6miles/ 4miles

F: 4miles

S: 18miles with CDR--1:26.57--5th Place--$350

S: 3.5miles/ 9.5miles with Pineville 5K-1st-17:31-$250

Recap: Another CDR complete! I just love the race that I wish it was every month. The conditions were unreal this year, I can't imagine much worse conditions ever hitting the CDR. The air was so thick and it didn't help that most of the week before was ideal running conditions. All and all fun weekend!

CDR Recap/Profile

CDR Articles (Pre and Post event)

2011-08-31T06:14:00.009-04:00

Defending champ said Distance Run making a comeback

Returning champion wants win, better time in Distance Run

TriStateRacer Preview

Metro News Preview

Robert's Running Shop feature in Daily Mail (with Pic's)

Post Race Gazette with some of my quotes

2011 Results

Previous CDR experience(this year will make my 6th):

2011--1:26.57--5th Place (2nd WV, 4th USA)

*Toughtest CDR conditions in history of the event from all reports!

2010--1:25.44--1st Place

2009--1:22.23--8th Place (TOP WV, 3rd USA)

2008--1:25.47--4th Place (Top WV, 2nd USA)

2006--1:23.30--11th Place (Top WV, 3rd USA)

2005--1:23.48--9th Place (3rd WV, 4th USA)

Training Log: 8/22-8/28 2011

2011-08-29T13:41:00.003-04:00

86miles on 11 runs

M: 6miles/ 6miles

T: 6miles/ 6miles

W: 14miles with 4mile-2mile-2mile Tempo

T: 6miles/ 5miles

F: 8miles/ 5miles

S: 10miles

S: 14miles

Recap: Good week, very busy with moving. CDR this coming weekend, I'll be running as a Charleston resident for the first time. A lot of goals for the race, it should be fun!

Parkersburg Half Marathon

2011-08-25T13:38:00.002-04:00

Result: 11th overall, 4th American, 1st WV (RRCA WV State Champ)

Time: 1:12.30

Tough course but fun race! This year made the 4th straight year that I have ran the News and Sentinel Half Marathon. A huge thank you to Chip Allman and the entire staff for bringing me up each year with a comp entry and hotel. I look forward to many future years of attending the race.

Training Log: 8/15-8/21 2011

2011-08-21T06:41:00.005-04:00

73miles on 10 runs

M: 6miles/ 6miles

T: 6miles/ 6miles

W: 11miles with 5mile tempo (27:20/5:28)

T: 6miles/ 4miles

F: 6miles

S: 16miles with Parkersburg Half Marathon (1:12.30/5:32)

*RRCA WV State Championships

*1st WV, 4th USA, 11th overall

*$290 in total (250 for WV bonus and 40 age group)

Recap: http://fitness.strands.com/RunPyles/posts/25646007

S: 6miles

Recap: Solid week, some small changes in my approach have me feeling pretty good and like I'm back on the upswing with things. Hopefully it can continue through CDR weekend.

Training Log: 8/8-8/14 2011

2011-08-14T09:10:00.002-04:00

85miles on 11runs

M: 5miles/ 5miles

T: 11.5miles with Tempo Intervals 6xMile w/400jog rec

W: 6miles/ 6miles

T: 5.5miles/ 6miles

F: 12mile Hilly Hard (1:09.30/5:48)

*Last 5miles 27:05 (5:25avg)

S: 5.5miles/ 5.5miles

S: 16miles(6:25avg) over CDR+ course

Recap: Solid week in which I finally felt solid and strong again starting midweek. Tuesday TI workout was rough with the conditions but after that I starting to come around. Maybe the lighter doubles are helping but also last weeks 3 steady effort medium long runs of 15-16miles probably helped flip the switch in a positive way like Lydiard always preached they would do.

Training Log: 8/1-8/7 2011

2011-08-07T09:47:00.003-04:00

76miles on 8 runs

M: 10miles on along the Bay path in San Fran

T: 5miles

W: 15miles (KSF Hills)

T: AM 5miles / PM 5miles

F: 15miles

S: 5miles

S: 16miles over CDR course with Andrew Benford

Recap: Good but tiring week readjusting to east coast time and trying to get in some good strength building runs. Hopefully a few quicker workouts next week.

Training Log: 7/25-7/31 2011

2011-08-03T14:55:00.003-04:00

66miles on 7 runs

M: 11miles

T: 10miles

W: 10miles with 8x800 (2:29avg)

T: 9miles

F: 4miles (3:30am before flight which lead into 22 straight hours awake)

S: 4miles w/Marian from hotel to the Bay

S: 18miles with San Fran Half (13th out of 4216)- 1:14.17

25,000 runners in total making it the 13th largest marathon weekend in the USA.

Recap: Good week and awesome trip to CA. We got to see so much from city(San Fran), mountain towns (Saratoga/Boulder Creek), and beach (Santa Cruz). I can see way CA is probably the most beautiful area in the USA. The race had some issues, I might recap that later but it will read like a long list of excuses so as a rec runner I really have no need to complain but just enjoy that I'm able to get a trip like this one covered as a vacation.

Training Log: 7/18-7/24 2011

2011-07-24T06:08:00.004-04:00

70miles on 7 runs

M: 10miles on GRT (Seebert/Hillsboro section)

T: 10miles hilly KSF run with Fast Finish mile (4:43)

*My Fastest FF mile in training ever.

W: 10miles

T: 10miles w/8x1minute pickups

F: 8miles

S: 7miles at KSF

S: 15miles with Marian

Recap: Good week dealing with the toughest conditions we have seen this summer. Flying out to San Fran early Friday for 5 days. Really looking forward to the trip!!

Training Log: 7/11-7/17 2011

2011-07-18T14:20:00.002-04:00

86miles on 7 runs

M: 10miles GRT Marlinton, Surge 9th mile (5:29)

T: 12miles

W: 13miles hilly KSF run with 2 mile pickup (5:37-5:22)

T: 12miles

F: 10miles with CI 8x800 (100m walk rec)

*Dead legs from start, (2:29-30 avg)

S: 12miles (Watoga to GRT-Seebert)

S: 17miles with Marian (Watoga to GRT-Marlinton)

Recap: Good training week! Unplanned second trip to Pocahontas County to stay in Watoga State Park. I love logging miles in Pocahontas County!

Training Log: 7/4-7/10 2011

2011-07-11T13:55:00.004-04:00

81miles on 7 runs

M: 11miles with Fast Finish 2miles: 10:24 (5:21-5:03)

T: 10miles at KSF

W: 12miles with Marian

T: 11miles with McCollam

F: 7miles with McCollam

S: 10miles with Oceana 5K--15:08(3miles)--$300

Splits: 4:49-4:48-5:31

*3mile time, see link at bottom for why it was short

S: 20miles with Marian on the GRT (Cass to Clover Lick)

Recap: Backed off what I had planned this week due to the humidity and how I was feeling(worn down). Still went all-out early for the 5K though and was through 2miles (9:37) about as quick as I can remember for a road race. Story below why I didn't try to continue on at race effort. Happy with the week and made the 4th week out of the past 5 to earn some money. We have combined brought in almost $2500 this summer alone.

OCEANA RECAP (link to recap)

Training Log: 6/27-7/3 2011

2011-07-03T09:07:00.003-04:00

90miles on 7 runs

M: 10miles

T: 13miles in the forest with 3x2miles

splits: 10:13, 10:15, 9:56

W: 15miles with Marian

T: 12miles with Dave McCollam

F: 10miles w/Cruise Intervals 8x800 with McCollam

SA Track: (2:27 avg), short 100m walk recovery

S: 22miles with Marian w/solid hills

S: 8miles

Recap: Very happy with the week, 2 solid hard workouts and nice mileage. Only issue is I developed a tight/sore calf mid run on Saturday probably from the hills. Hopefully it is a complete non issue by early next week. At the half way point in the year and I'm over 2,000 miles, would be nice to hit another 4,000 mile year.

Ripley 2mile Preview article

Charleston Gazette feature on "why I run"

2011-06-30T06:14:00.002-04:00

Even on the worst of days, his running feels good
By Mike Whiteford

http://www.wvgazette.com/Sports/201106291278?page=1&build=cache (article link)

RUNNING great distances is one of the fun activities of Jason Pyles' life. But it can be painful. He knows it and is wonderfully indifferent to it.

He especially remembers running a marathon in Cleveland. "The last four miles were pure pain,'' he recalled recently, noting that cramps in his calf unleashed knife-like sensations through his leg.

As he crossed the finish line that day, he shouted out in agony.

But the rewards far outweigh the occasional discomforts. He not only enjoys the competition but finds it exhilarating to run through Kanawha State Forest at sunrise every day, not missing a single day in 2011 and averaging between 80 and 100 miles a week for the last 10 years. Even on days he describes as "easy,'' he runs 10 miles.

When he begins work as a substitute teacher this fall, he plans to arise at 3 a.m. each day to do his running and get to school on time. After all, he's a morning person and running is a priority.

"It's hard for me to imagine not running,'' he said. "It's something you can feel so good doing. It's just the enjoyment of doing it and how good you feel afterward. Sometimes even in the hardest workouts, that feeling of pushing, pushing, pushing feels good in a way.''

Pyles' passion is something that others shun. Athletes in the more traditional sports generally do it only as a mandatory part of their conditioning and, given a choice, would rather lift weights and stretch. Health specialists continue to emphasize the wondrous benefits of vigorous exercise, but most folks yawn.

The 5-foot-9, 138-pound Pyles, 30, is a Point Pleasant and Marshall graduate who was the University of Charleston's track coach for the last two years but expects to work in Kanawha County Schools in the fall.

Last September, he won the 15-mile Charleston Distance Run in one hour, 25 minutes, 44 seconds and expects to run the race again in September and for many years to come.

He once ran the Columbus Marathon in 2:29 and usually runs two or three marathons a year, as well as five or six half-marathons and races of other distances. He looks forward to them, despite the inevitable pain.

"The last 10 kilometers of a marathon are no fun. It hurts,'' he said. "That last mile of any race is going to hurt. And really the last half of a race may really hurt.''

But he's found ways to cope.

"A lot of it is mind over matter,'' he said. "If you're out there thinking that this hurts or this is hard, it won't be as enjoyable. But you have to keep a positive mindset, even on the roughest days. I just tell myself how truly blessed I am to be able to do it. I pretty much love every moment of it. With running, a lot of it is just staying positive. That's not to say there aren't rough periods and rough times. On the toughest days, not a single step feels good. I have those days where I just put one foot in front of the other.''

The rough times, he said, may be the result of fatigue.

"It might be pushing the envelope a little too much with training and getting a little too worn down,'' he said. "And you can hit periods where it's not enjoyable because your body is really, really worn out. And if you're really competitive, it sometimes can kind of play with your mind a little bit and you start wondering, What's going on.''

On workout days, he often sings songs in his head. On race days, he closely monitors his running pace on his high-tech stopwatch, knowing that running a few seconds too fast or too slowly per mile can have a big effect on his performance. He also knows that falling the slightest bit short of optimal fluid intake can cut two to five minutes off his marathon time.

Growing up in Gallipolis Ferry near Point Pleasant, Pyles showed an aptitude for running at an early age. Instead of riding his bicycle to the basketball court a mile away, he would run, either carrying or dribbling the ball. When the students in his grade school were required to run the fitness mile, he took pride in beating the older kids.

He plans to run the San Francisco Marathon on July 31. The air will be cool and the humidity low. He expects to have a great time.

Reach Mike Whiteford at 304-348-7948 or mikewhitef...@wvgazette.com.

Training Log: 6/20-6/26 2011

2011-06-26T10:53:00.002-04:00

90miles on 7 runs

M: 20miles with Marian back at Ritter

T: 11miles with Surge 2miler 10:28 (5:26-5:02)

W: 14miles with Marian

T: 8miles

F: 5miles

S: 11miles with WV 5K Champs(15:39--4:54-4:56-5:49(last 1.1)

S: 21miles with McCollam and BFloyd

Recap: My slowest WV 5K race, maybe could have backed off a little bit more but that is second guessing. My PR was during an 105mile week so actually early week solid mileage probably had little to do with it. Just wasn't 5K race ready even though I felt I had 15:10-15 range in me with the field/atmosphere. Positive is this can help jump start me getting back to some speedier work. San Fran half in 5 weeks.....would love to run a great one there!

WV 5K Championships

2011-06-25T18:25:00.002-04:00

WV 5K Championships--Huntington, WV

15:39--5th Place--$50

(Marian 2nd overall Female--18:15--$200)

Pre Race Article: Pyles to Chase Simpson

RACE VIDEO Pretty Cool Video Coverage

HD Pic Link

Google Pic Link

Result Link (TriStateRacer)

Some WV 5K Champ Pics

2011-06-25T18:18:00.008-04:00

WV 10K State Championships--Clarksburg 10K

2011-06-20T13:03:00.001-04:00

WV 10K Champs--Clarksburg, WV

Results: 33:46--8th overall--2nd WV Finisher--$500

Beast of a course, all about challenging the best I can in the WV category.

Marian was 2nd WV as well and 5th overall female. In total we combined won $1000 and also got $100 travel check, comp hotel and entry. Great weekend of winnings and fun!

Results Link

Strands Profile and Recap

Iplayoutside Article

Training Log: 6/13-6/19 2011

2011-06-19T09:26:00.002-04:00

71miles on 7 runs

M: 11miles

T: 10miles with Mono Fartlek (20minute version at 5:22avg)

W: 11miles

T: 11miles hilly/rough day

F: 6miles w/4x200

S: 12miles w/Clarksburg 10K--8th overall(2nd WV)--33:46

Brutal course and rough weather makes this one of the toughest 10K races out there. Battled well enough to get second WV and picked up $500. Marian did the same!

S: 10miles

Recap: Went dead legged second half of the week but still got through Saturday well enough. 6 weeks to lock into some good quality training before trip to San Fran for half marathon.

Training Log: 6/6-12 2011

2011-06-13T16:33:00.002-04:00

76miles on 7 runs

M: 10miles

T: 11miles with 20x30second hard surges

W: 10miles

T: 11miles

F: 6miles

S: 18miles with Varmint Half--1st Place--$300

S: 10miles

Recap: Good week of summer training!

Varmint Half Marathon (workout for cash)

2011-06-12T06:32:00.005-04:00

Varmint Half Marathon--1st Place--1:18.45--$300

($600 combined with Marian's winning workout)

Article Link: PYLES OF FUN Good and long race article!

Article Link (2): SWVA

Picture Link (still to come)

Yes we also won a sheep farm :)

Training Log: 5/30-6/5 2011

2011-06-05T10:08:00.003-04:00

80miles on 7 runs

M: 8miles Coonskin park(some trails and turf)

T: 11miles with hilly fartlek (15x30-45sec surges)

W: 12miles with Marian in the forest hills

T: 10miles (feeling the bad achilles)

F: 12miles (achilles acted up)

S: 10miles with 3mile Tempo(15:35) and 4x200

S: 17miles with Brian Floyd

Recap: Solid week, we passed on a money race we were scheduled to run Saturday night due to being worn out from the sun and training this week but in the long run probably a smart idea to pass since Marian is really fighting being sick for now a month and I'm still only 3 weeks post marathon phase. I spent wayyy too much time by the pool this week, I'm now brown and tired from it!!

Training Log: 5/23-29 2011

2011-05-29T11:54:00.002-04:00

75miles on 7 runs

M: 11miles

T: 9miles with SW(13 surges on track)

W: 11miles KSF hilly w/Marian

T: 8miles

F: 9miles with 3mile Tempo (15:42/5:14avg)

S: 10miles w/pacing Marian middle 4 during her tempo

S: 17miles rolling road with Marian/Glenn last 10+

Recap: Good week, maybe a bit too much for just the second week post marathon. Plans to travel and step on start lines the next 3 weeks. First two more fun training efforts and the third will be Clarksburg 10K which will hopefully be a good hard race effort on a really tough course.

Race Pictures

2011-05-26T14:51:00.010-04:00

2010 Columbus Marathon/Half

2011 Cleveland Marathon/Half

2011 Myrtle Beach Half

2010 Spring/Summer (few random race pictures)

2010 Boston Marathon

CDR 15miler/5K (2005-2010)

Random Variety of older Races

Lots of Random Races (Google link)

Lots of Random races (Google link)

More Random (Shutterfly)

*Need to switch Shutterfly Albums over to Google for the link to open

Wedding Day Race (Shutterfly)

Chicago Marathon 2006 (Shutterfly)

College (Marshall University)

*Working on a few more albums from recent races that I never copied and shared.

Training Log: 5/16-22 2011

2011-05-22T14:07:00.003-04:00

35miles on 7 runs

M: 3miles (best I have ever felt day after marathon)

T: 3miles

W: 3miles

T: 3miles

F: 3miles

S: 10miles with Marian

S: 10miles

Recap: Enjoyed some recovery, eating bad food, and staying up somewhat late. Never as fun as it seems it would be, and glad to be back into normal healthier routine of living. Time to prepare for a fun summer which will include the triple crown of WV road classics + trip to CA to for vacation and San Fran Marathon weekend (more on this to come later).

Summer Tentative Racing Schedule

6/18--Clarksburg 10k (WV 10K State Championships)

7/31--San Francisco (2nd) Half Marathon

8/20--Parkersburg Half Marathon

9/3--Charleston Distance Run 15-Miler

(also 3-4 smaller races planned that include money and ideally would be used as workouts if possible)

24 weeks to Cleveland Marathon

2011-05-21T07:57:00.002-04:00

*Weekly Breakdown of the 24 week lead up to Cleveland Marathon. Things started up after 4-5 weeks of recovery for an achilles injury. Early weeks were just making sure that I was healthy, but by the first of the year I started to train with sights set on a May/June Marathon. Thanks to the race support they offered and the fairly short drive I went with the Cleveland Marathon on May 15th over Grandmas(June 18th). I think it played out fairly well, although another month with a few more hard long runs and the much faster field/course of Grandmas and things maybe could have been much better.

*Breakdown of weekly mileage + key workout + LRs when over 18miles:

(note: all mileage was done in singles)

24- 33miles

23- 57miles

22- 54miles

21- 65miles

20- 75miles: 4mile SS(5:30)

-------------------------------------

(2011, I haven't missed a single day of running so far this year)

19- 78miles: 5mile SS(5:29)

18- 83miles: Two FF 10milers

17- 81miles: 6mile SS(5:27) + LR(18)

16- 81miles: 7mile SS(5:29) + LR(18) + FF 9miler

15- 81miles: WS 10K(32:07/1st) + 8mile SS(5:29) + FF15miler

14- 84miles: 8mile Ss(5:26) + LR(18)

13- 62miles: MB Half(1:10.38/2nd) + CI(4xmile)

12- 82miles: TI(6xMile) + LR(19)

11- 90miles: 10mile SS(5:27) + LR (21)

10- 82miles: CI(12x800) + 10mile SS(5:28)

9- 95miles: TLT(20) + LR (23)

8- 86miles: Joker 4miler(20:12/1st) + TLT(20) + LR(18)

7- 84miles: 7mile SS(5:21) + TLT (18)

6- 65miles: OBX Half(1:11.15/2nd) + TI(5xmile + 2x800)

5- 83miles: TLT(17) + Steady 20miler

4- 78miles: Track(8x1200) + LR w/MP (20)

3- 76miles: 5K(15:47/1st) + LR(18) + FF 10miler

2- 70miles: 5mile Tempo(5:20avg)

1- 64miles: Cleveland Marathon(2:31.59/3rd)

Cleveland Marathon--Running Network Interview

2011-05-19T09:56:00.002-04:00

*Marian and me appear roughly 5minutes into the video and we talk until a little past 10minute mark. Interview also includes a short clip of me finishing with my calf cramp(painful).

Training Log: 5/9-15 2011

2011-05-15T22:16:00.004-04:00

64miles on 7 runs

M: 7miles with surges

T: 7miles

W: 8miles with 2miles @ MP Effort (10:50)

T: 6miles

F: 5.5miles with surges

S: 3.5 miles with 2x post run strides

S: Rite Aid Cleveland Marathon--2:31.59--3rd Place--$300

Strands Recap of Cleveland Marathon (click on hyperlink)

Recap: Taper week and race. Was pretty close to a nice PR and marathon step forward but ran into some problems around 22miles (calf cramp) and then it got rough. Glory to God that I got to the finish line in 3rd place. I was looking sub 2:28 in the eye for most of the race but end result is what counts and in the marathon there is NO GIVENS until you cross the line. I think I'm very close, talk is cheap but I still think once I break through with this tough event that things will really take off. I'm at the point that everything is half marathon and main goal of marathon geared for as long as I'm blessed with the ability to run. Weather wise things weren't 100% ideal but for May 15th I think we had pretty darn good luck, cool(50's) but it was misty rain and some areas with solid head winds when crossing the bridges and close to Lake Erie. Some bridge climbs that hit you with gradual long inclines, and some nasty short steep ups in mile 20 and 22 that really did me in the last 4.2 miles. Finishing top 3 is always the goal and to do so in what was Ohio's biggest running event in the history(19,000+ total runners) is a positive.

Best news is Marian took the TITLE in the Half Marathon. Pretty cool to win a big event half marathon for her...so proud of her!!

2011 Rite Aid Marathon and Half Marathon Links

2011-05-15T19:33:00.005-04:00

Breakdown

Marian FEMALE HALF MARATHON CHAMP--1:21.11

(2nd fastest and makes 6 times she has ran between 1:21-1:22.10)

Jason 3rd Place Finish Marathon--2:31.59 --$300

(3rd fastest out of 4 marathons)

Results

http://results.active.com/pages/searchform.jsp?rsID=110140

Video

Interview by Running Network (starts about 5minutes in and runs to a little past 10minutes)

Marian Post Race

Articles

1 (general with Marian quote at bottom)

2 (general with Marian quote in middle)

News (news station marian)

News 2 (news station top 5 results)

Examiner (brief story with both of us mentioned)

Training Log: 5/2-5/8 2011

2011-05-08T06:52:00.002-04:00

70miles on 7 runs

M: 9miles

T: 9miles

W: 10miles w/12x30second surges

T: 9miles

F: 11miles with 5mile Tempo (26:42/5:20avg)

S: 9miles

S: 13miles with Marian

Recap: Training build is complete, major back off this upcoming week and race to the best of my ability!

Dogwood 5K

2011-05-04T06:59:00.005-04:00

*Pictures from the first 800 of Dogwood 5k this past Sunday

*We both set course records (15:47) and (17:42)

*The time for Marian is her second fastest Road 5K and 5th fastest 5K ever which is pretty amazing run for her on this course.

*I hold the CR at each series race: Mullens(15:47), Oceana(15:49), Pineville(15:57) , Twin Falls(15:40)

*Marian holds 1 CR (Emily Chaney holds the other 3)

Training Log: 4/25-5/1 2011

2011-05-02T09:05:00.007-04:00

76miles on 7 runs

M: 9miles

T: 10miles with altered workout. **see below

W: 10miles

T: 10miles

F: 18miles(6:22) back in Huntington

S: 6miles

S: 13miles with Dogwood 5K (15:47--1st Place--$300)

Recap: Not the planned week but a solid week. The 5K Sunday was running for the money and going hard early. Went out in 2:10 half mile and then 4:39-40 at mile. Fairly tough course and many turns. Backed off and finished the last 2.1 around tempo range (5:17ish). Marian also won and set course record so we combined for $600 or May rent!! :)

*Plan was 8mile SS about 5seconds faster then goal MP. It turned out to be one of the first really warm and humid mornings of the year. Struggling by the end of the warm up but still started out with plans of SS, after 4 miles slightly fast (5:27-28) I felt a early bonk coming. So ended up cruising a mile then taking off for a mile at tempo(5:20) before cooling down. Too be 100% honest this day set me back body wise, although I feel like I have came out of it now, it did have some negative effects on my body and will make me taper slightly more these last 2 weeks then originally planned. Amazing how easy 10mile SS runs in mid 54's can feel just a month earlier then the struggle fest dealing with tough conditions and slightly slower pace. Long races and workouts require good weather, anything that is a big change can lead to major troubles.

Flying Pirate Half Marathon--Outer Banks, NC

2011-04-29T07:11:00.004-04:00

Breakdown

2129 Registered Runners

1813 Finishers

Race

2nd Place

1:11.15

Prize

$150 ($300 combined with Marian's 2nd place finish as well)

Results

http://results.active.com/pages/searchform.jsp?pubID=3&rsID=107827

Pictures (I can't figure out how to copy these pictures..any ideas on how let me know?)

http://triduo.com/emsearchraceresults.php?race_id=1868&bib=4&Submit=Search+by+Bib+no&lname=

Training Log: 4/18-24 2011

2011-04-24T12:15:00.003-04:00

78miles on 7 runs

M: 6miles

T: 13miles

W: 12miles with 8x1200 (3:45avg)

T: 9miles

F: 9miles

S: 20miles in (2:00.37/6:02) w/middle 8-MP (5:36avg)

S: 9miles

Recap: Really happy with this week as I move forward.

"The Power to Push"

2011-04-18T16:14:00.004-04:00

As I mentioned a few weeks back, I'm honored to be apart of PowerBar Team Elite for the 2011 racing year.

The half marathon race in Outer Banks two weekends ago was my first race with the PowerBar patch on my singlet. I have the PowerBar logo as of now on the racing singlet, warm up jacket, and on the toboggan. I also proudly wore the PowerBar Elite training dri-fit for the warm up and warm down as well as during the awards ceremony.

(I have some pictures but can't seem to get them to upload at a normal size)

Everyone knows PowerBar is a great product but I'm going to tell you my personal thoughts so far.

First I have to say that I almost feel guilty to say I had never used PowerBar Gels before. I have had many problems in the past with Gels so you would have thought I would have tried everything. Basically I had just got to the point that I have gave up on using gels and really had no plan on how I would correctly fuel for half marathon and more importantly full marathons.

Well problem solved! The PowerBar gel is hands down the best gel I have used for both getting the fuel to go down smooth and then sitting on the stomach. The more liquid like texture is the key and PowerBar has it down perfect!

I have tested Strawberry-Banana, Green Apple, Chocolate, and my favorite so far Raspberry Cream. I think my marathon plan of attack will be Chocolate 15minutes before the start and then Raspberry Cream every 4miles starting at mile 8.

The great thing about being apart of PowerBar is that their energy bars have always been my breakfast of choice on race mornings. Now that I have their sponsorship I have been able to test out different flavors and probably more importantly I have tested taking 2 energy bars before my most recent long run and found that the extra bit of fuel in my stomach kept me feeling and running stronger longer!

No question my favorite energy bar flavor is Chocolate-Peanut Butter but I have really enjoyed Cookies and Cream, Vanilla Crisp, Chocolate, and Milk Chocolate Brownie as well. I look forward to testing out many more flavors so that I can report to others my thoughts when asked.

As for the recovery side of the PowerBar products. I'm currently using Vanilla Protein Plus mix as my stir in with oatmeal. Taste is great and for me to make the change says a lot about how well it stirs in with oatmeal since I have been stirring in another brand for many years.

I have tested some other products like the Energy Blast Cola Chews which taste great as a snack. I think the gummy substance wouldn't personally set well on my stomach but keep in mind I have struggled for years with stomach issues caused by food.

I can't wait to try more of the recovery bar options in the future since that is such a big part of improving as a runner.

Also the Triple Threats and Harvest bars are better then any candy bar and you get the added advantage of them actually being good for you! Just don't be like me and eat them by the box full each day, they are that tasty!!

If anyone has any questions about any product please do email me as I would love to help you learn more about how PowerBar can help give you "The Power to Push".

Also check out Powerbar.com for information on making some orders.

Last note on PowerBar for area runners: I plan to have product on my hands to share with runners this summer. I hope to set up a Thursday Power Night in Kanawha City where the Tallman Track Club meets where runners can get grab a great run and then grab a PowerBar afterwards to enjoy.

Also the May 20th Tallman Track Club hosted Sundown Showdown 2miler will be a PowerBar sponsored event with product on hand to enjoy post race. We also hope to include CDR 15miler/5k and maybe another local event into the mix of PowerBar sponsored events. I'll keep all updated! :)

Training Log: 4/11-17 2011

2011-04-17T11:23:00.002-04:00

83miles on 7 runs

M: 8miles in Va Beach(our home away from home)

T: 13miles at KSF

W: 9miles

T: 17miles with LTI workout (60steady-6xTempo Mile-15 down)

F: 8miles

S: 8miles with Marian at KSF

S: 20miles (1:59.24/5:58avg)

KC Loop so I could practice taking water/gel

Recap: I was dragging and not too excited to run most of this week. I attempted a long workout on Thursday and was far from recovered from the half marathon to go out there and try a long one. Thankfully Sunday was one of my smoothest steady 20milers ever, I ended the last 4mile loop not too far from MP so I can't call it a easy LR although it felt easy throughout. 4 weeks to go until the time of truth, time to run closer to my ability this go around with the Marathon.

Training Log: 4/4-4/10 2011

2011-04-12T08:58:00.002-04:00

65miles on 7 runs

M: 9miles

T: 8miles

W: 12miles w/ 5xMile(Tempo) and 2x800(5K)

T: 8miles

F: 5miles in Duke Forest

S: 5miles

S: 18miles w/ Outer Banks Flying Pirate Half Marathon(1:11.15/5:26)

2nd Place--$150

(Marian also finished 2nd so we combined walked away with $3oo)

Recap: Good week, would have liked for a faster course(mainly due to the last 5K only) but more importantly would have liked to had better legs. Probably the worse I have felt during a race or hard workout this entire build. Probably due to travel and a couple late nights for me before hand. Effort was good and I really dug down to grind away to even hit this time so that counts for something. Fun week of travel as well, 5 days-4 different motel/hotels, 2 races(Marian also ran a track 5K Friday night), 2 different beaches(Outer Banks and Va Beach) and lots of driving.

Training Log: 3/28-4/3 2011

2011-04-03T11:24:00.002-04:00

84miles on 7 runs

M: 9miles

T: 13miles

W: 13miles with 7mile Tempo (37:32/5:21avg)

T: 9miles

F: 14miles

S: 8miles with Marian

S: 18miles TLT: 70min steady+2x3mile tempo+ 10min down

Tempo Splits: 15:56(5:18-5:20-5:18) and 15:57 (5:15-5:22-5:20)

Recap: Good week, I was a bit tired this week but hit my 2 key workouts in the goal range. The TLT workout on Sunday was my 3rd one of the build (the other two being 2x4miles and 3x2miles inside of 20mile runs) but this was the first one where I included the longer steady running before the tempo, it was much harder but what I need to reach my marathon goals.

Joker 4-Miler Pictures/Story

2011-03-27T16:22:00.011-04:00

Results: http://www.iplayoutside.com/Events/2011/03/13359r.html

Training Log: 3/21-27 2011

2011-03-27T11:46:00.009-04:00

86miles on 7 runs

M: 9miles
T: 10miles
W: 20miles (30easy-3x2mile tempo(2min rec)-60easy)
Tempo Interval Splits: 10:20-10:17-10:29
T: 9miles
F: 10miles
S: 10miles with Joker 4-Mile Race (20:12/5:03avg)
Splits: 4:58-5:03-5:05-5:05
S: 18miles

Recap: Really happy with the 20mile TLT workout on Wednesday, especially coming only 3 days after a 23mile steady long run and only a week after the last 20mile TLT workout. The TLT workout is a combo of Long Run + Lactate Threshold all wrapped into one workout, classic Jack Daniels special. I have actually went straight to the source to get some help with my workouts as of late and was surprised to get so much free guidance thrown back my way. Easy to see why the guy is claimed as the "Worlds best Coach".

Joker: Went into the 4miler tired but looking to put forth a strong time trial effort. I went as hard as I could on the day and came up short of what I had hoped to run even with the tired marathon legs. Looking back at logs I have went through 4miles faster only twice and neither time I was in marathon training. Three 20+ mile runs or workouts in the previous 10 days can take the added zip out of you so that makes me all the more happy with the Joker race. Here is the strands recap: http://fitness.strands.com/RunPyles/posts/25068005

New Sponsor--PowerBar

2011-03-27T07:23:00.003-04:00

*More to come later, but I'm very happy to announce I finally landed a new sponsor, I'm now part of PowerBar Team Elite.

Long Race List

2011-03-21T08:08:00.011-04:00

*List of some of my top times at long distance races and CDR

Marathon
2:29.34- 2009 Columbus Marathon (6th place)
2:31.32- 2006 Chicago Marathon

2:31.59- 2011 Cleveland Marathon (3rd Place)
2:35.10- 2010 Boston Marathon

Half Marathon
1:07.48- 2009 3M Austin Half Marathon
1:09.32- 2007 Marshall Half Marathon (1st Place)
1:09.53- 2008 Parkersburg Half Marathon (5th USA)

1:10.08- 2011 Columbus Half Marathon
1:10.34- 2010 Shamrock Half Marathon, Virginia Beach
1:10.38- 2011 Myrtle Beach Half Marathon (2nd Place)
1:10.48- 2005 Huntington Half Marathon (1st Place)

1:11.15- 2011 Outer Banks Flying Pirate Half Marathon (2nd Place)
1:11.48- 2009 Eugene Half Marathon (2nd Place)
1:12.29- 2006 Huntington Half Marathon (2nd Place)

1:12.30- 2011 Parkersburg Half Marathon (4th USA)
1:12.39- 2010 Miami, Fla Half Marathon (8th Place)

10Miles
52:48- 2005 Huntington 10miler (1st Place)
53:18- 2004 Huntington 10miler (1st Place)

Charleston Distance Run
1:22.23- 2009 (8th Place)
1:23.31- 2006
1:23.48- 2005 (9th Place)
1:25.44- 2010 (1st Place, only second ever WV winner of CDR)
1:25.47- 2008 (4th Place)

1:26.57-2011 (5th Place) *Rough Conditions, felt like my fastest CDR!

**Other Long race top finishes
Mizuno 15miler- 2008 (1st Place)

Varmint Half-2011 (1st Place)

Parkersburg Half-2009 (Top WV)

San Fran Half- 2011 (Top 15)

Sub 16 5K's (40)

Road Best: 15:08-2008 Crew Community

Track Best:

Less Common Distances:

8K Road Best: 24:34 (2007)

4mile Road Best: 20:12 (2011)

Total Wins (Road and Track):

Training Log: 3/14-20 2011

2011-03-20T12:32:00.003-04:00

95miles on 7 runs

M: 13miles
T: 9miles
W: 20miles with 4mile tempo(5:17avg)-60mins steady-4mile tempo(5:27avg)
T: 9miles
F: 14miles
S: 7miles
S: 23miles

Recap: Good mileage on my legs this week in singles of course, solid long run, solid long workout, and a couple medium length runs as well. Plans are set for a nice half marathon race soon, I can't wait to see how much fitness I have gained since MB Half.

Training Log: 3/7-3/13 2011

2011-03-13T11:32:00.005-04:00

82miles in 7 runs

M: 9miles
T: 12miles with CI 12x800, 45second rest (2:29avg)
KSF went with flattest possible stretch for the forest, still some rolls.
W: 9miles
T: 15miles
F: 9miles
S: 19miles with 10mile Steady State (54:40/5:28avg)
S: 9miles

Recap: I'm finally hitting long stretches of training the way I should to improve long term. Now that I'm 29, I have matured quite a bit running wise. I know that I'm coming into the prime years age wise (30-35) for long distance training/racing. It has me thinking about doing things the right way each week. Short term wise my only goal is to get a little better and stronger each week. I think I'm nearing the point in life when most rec runners like me phase out of running and go more into just fitness geared approach. Having a running related job(college coach) actually allows me to still think about going for a break though in my personal running but more then ever I see running as a long term thing I would be doing no matter what job I was blessed with. One thing I know for sure, no matter what I would like or think "God will lead the way" and guide me into what he wants. I've seen this so many times in the past, and I'm sure I will see it in the future.

Training Log: 2/28-3/6 2011

2011-03-06T10:01:00.002-05:00

90miles on 7 runs

M: 10miles that turned into progression (5:59avg)
T: 13miles
W: 9miles
T: 16miles with 10mile Steady State (54:38/5:27avg)
*10miles or 55minutes and up range Steady States is where I think I will gain the most benefit in prep for the marathon.
F: 9miles
S: 21miles with medium effort the last 35minutes
S: 12miles with Marian

Recap: I accomplished everything I needed to this week,plus the added bonus of a few extra miles in the mileage total.

Training Log: 2/21-27 2011

2011-02-27T10:28:00.002-05:00

82miles on 7 runs

M: 9miles
T: 11miles
W: 13miles
T: 12miles with Tempo Intervals 6xMile (60sec rest)
Kanawha State Forest Road with rolling hills
F: 9miles
S: 19+miles with light fartlek (5x40/1:20)
S: 9miles

Recap: Nice bounce back volume week after the drop in mileage/race last week. Best feeling long run of the buildup on Saturday.

2011 Dasani Myrtle Beach Half Marathon

2011-02-20T17:16:00.006-05:00

*Picture Link to roughly 30 race pictures of Marian and myself
https://picasaweb.google.com/RunPyles/MyrtleBeachHalfMarathon2011?authkey=Gv1sRgCLiP6ZixirOLgwE&feat=directlink

2011 MB Half Breakdown

Time: 1:10.39 (my 5th fastest half marathon)

Place: 2nd Overall out of 4000 runners (sold out event)

Splits:
5:12-5:16-5:17-5:22-5:13 (26:23)
5:24-5:20-5:15-5:21-5:29 (53:15)
5:28-11:55 the painful last 2.1

Event: This was personally one of my favorite events I have even been apart of. That is saying a lot as I have raced TCM, Chicago and Boston Marathons as well Miami Beach, Va Beach, 3M-Austin, Eugene(the home of Pre), and Columbus (Full and Half). We caught perfect weather for racing and then for hanging out as it was upper 70s and beach laying out weather during our stay. Start and finish had a lot of excitement, post race party at House of Blues was top notch, award was really nice and useful and of course in Myrtle Beach there is lots to do and see. Really enjoyed this one!

Links and Pics to come at a later date

Training Log: 2/21-27 2011

2011-02-20T17:06:00.002-05:00

62miles on 7 runs

M: 8miles
T: 10miles with 4xMile cutdown Tempo Intervals
W: 8miles
T: 5miles on Ocean Blvd in Myrtle Beach
F: 5miles on Ocean Blvd in Myrtle Beach
S: 19miles with Dasani Myrtle Beach Half Marathon (1:10.39/5:23avg)--2nd Place
S: 7miles on Ocean Blvd in Myrtle Beach

Recap: First real test race and it went pretty well. Had a great shot to win and was running lower to mid 1:09 pace through 8miles then things didn't fall apart as much as I just ran into not enough training to hold on. This race definitely will jump my fitness up quite a bit, so these next couple of months I look to build the steady state higher and then take attempt #2 on another half marathon with hopes of a potentially PR range type of fitness.

Training Log: 2/7-13 2011

2011-02-13T11:48:00.002-05:00

84miles on 7 runs

M: 9miles
T: 9miles
W: 13miles
T: 18miles (6:33pace)
F: 9miles
S: 14miles with 8mile Steady State (43:29/5:26avg)
S: 12miles with Marian

Recap: Sick/tired early in the week, but felt really solid by the end. Good week!

Training Log 1/31-2/6 2011

2011-02-06T19:19:00.003-05:00

81miles on 7 runs

M: 9miles
T: 14miles with 8mile Steady State (5:29avg)
W: 9miles
T: 15miles with Faster Finish last 3miles (5:28avg)
F: 9miles
S: 9miles
S: 16miles with Tallman Winter Series 10K (32:07/1st)
Splits: 4:58-5:06-5:08-5:16-5:12-5:16-68
First half mile(2:26), 3miles(15:13), 4miles(20:29), 5miles (25:42)

Recap: Solid week again. Nice to get in a hard effort in a race setting which was a great rust buster that will hopefully help me in more ways than I can type for upcoming half race number one. A little to excited first half mile and messed up the workout plan but that is ok as it felt good to push harder then planned. Amazing what aerobic base done correctly can produce. Once the time is right the anaerobic topper and taper could drop 10k times by over a minute if that was the goal which it isn't.

Marian rocked the 10K with a 1minute PR of 36:27! Big day for the hero of my life. Also huge thank you to WK for hosting such a great event/series with 200-250 runners out there today. The awards ceremony was great as well with pizza, lots of prizes, and special recognition awards given to Marian and me (they usually only award people that run all 3 races of the series but WK took care of us with nice Tallman Track Club backpacks and water bottles).

Training Log 1/24-1/30 2011

2011-01-30T13:39:00.002-05:00

81miles on 7 days

M: 8miles
T: 13miles with 7mile Steady State (5:29avg)
W: 13miles
T: 10miles
F: 9miles at current Marathon Pace(?) (50:34/5:37avg)
*Couldn't do a tempo effort due to road condition so instead of another steady state effort I went with a straight out of the car solid effort that I would guess to be my current MP if I had to try and run one as fast I could today.
S: 10miles with Marian
S: 18miles

Recap: It has been a very solid past 4-5 weeks of training. Feel pretty good about things and it is hard to believe that just 8 weeks ago I was battling back from a injury.

Taining Log 1/17-23 2011

2011-01-23T11:55:00.004-05:00

81miles in 7 runs

M: 6miles
T: 13miles
W: 12miles with 6mile Steady State (32:45/5:27avg)
T: 13miles
F: 9miles on UC Treadmill
S: 10miles with Marian
S: 18miles (6:36avg) Very Tired!

Recap: Good week!

Training Log: 1/10-16 2011

2011-01-16T11:44:00.003-05:00

83miles on 7 runs

M: 9miles
T: 13miles (6:10 avg)
W: 9miles on Treadmill
T: 13miles with Marian
F: 10miles (57:42/5:46 avg)
*Started medium worked to Steady State then cooled down last mile.
S: 12miles with Marian
S: 17miles (10 of it with Marian)

Recap: Solid week. My closest to a true Lydiard conditioning phase week yet.

Training Log 1/3-9 2011

2011-01-09T11:08:00.002-05:00

78miles on 7 runs

M: 8miles
T: 12miles with Surge Mile (5:17)
W: 11miles with 5mile Steady State(27:29)
T: 12miles
F: 9miles
S: 10miles on Treadmill with Surge Mile (5:00)
S: 16miles (6:36 avg)

Recap: Solid 'Lydiard Base Building' week!

Training Log: 12/27-1/2 2010 + End of year breakdown

2011-01-02T15:44:00.006-05:00

75miles on 7 runs
M: 9miles
T: 12miles
W: 9miles with Leg Speed: SW 8x30seconds
T: 8miles (feeling sick)
F: 12miles
S: 10miles with 4mile Steady State (22:02)
S: 15miles with Marian as she progressed to her last 5miles 6:30 and down.

2010 Stats
Miles: 3822 (down from 4147 in 2009)
Days ran: 328/365 (about 30 days missed dealing with this achilles)
Races: 19 (15 First Place finishes, mainly small stuff)

Good training year but racing wise I never raced up to my training. Most of the 19 races I ran were used as harder workouts but the ones I went in trying to race all out never went very well. The key thing I learned is obviously I wasn’t “ready” like I thought for key races or in the case of Boston just burned out with too long of a build. I feel the #1 thing I learned is I have to train differently to race well.

Events
Twin Falls 5k--15:41--1st Place--$450 (10/10)
Beckley 5K--16:13(long course 3.19)- 1st Place- $100 (10/2)
Wine Cellar 10K--32:09--1st Place (9/18)
Pineville 5K--15:57--1st Place- $300 (9/5)
Charleston Distance Run 15miler--1:25.44--1st Place (9/4)
Chief Logan Park 5K-15:59- 1st Place- $200 (8/14)
Thomas Memorial Cruise 5K- 15:21- 1st Place (8/7)
Corporate Cup 5K- 15:48- 1st Place (7/24)
Oceana 5K- 15:49-1st Place-$300 (7/10)
Independence Blvd 5K-15:42-1st Place (7/2)
WV 5K Championship-15:35- 6th Place - $50(6/19)
Run with a Cop 5K-16:15- 1st Place (6/12)
Beat Beethoven 5K-15:53- 2nd Place- $50 (6/5)
Sundown Showdown 2miler- 10:02- 1st Place (5/14)
Boston Marathon-2:35 (4/19)
Joker 4miler- 20:20- 1st Place (3/27)
Shamrock Half Marathon, Va Beach- 1:10.34-13th Place (3/20)
Huntington WS 5miler- 25:49- 1st Place (2/28)
ING Miami(Fla) Half Marathon- 1:12.39- 8th Place (1/31)

Strands
Thanks to Team Strands Marian and me both received 2,500 each Mizuno Budget, All expense paid trips for Miami-Boston-Va Beach-Columbus races, as well as monthly stipend checks that really was a huge help for paying bills/rent and buying groceries. In total I think we combine won roughly 2500 in race winning.

All that earnings mentioned above isn't too bad for average runners just doing what we love to do! It is amazing and hard to believe we roughly totaled 15,000 dollars in running related support in our very blessed 2010!

Training Log 12/20-26 2010

2010-12-27T07:05:00.003-05:00

65miles on 6 runs

M: Off (stopped 10minutes into run with some tightness)
T: 8miles on treadmill
W: 10miles on treadmill
T: 10miles
F: 12miles with Marian, picked up last 3
S: 10miles back home in the snow
S: 15miles with Marian, last few at faster then easy pace

Recap: Nice positive step forward after Monday. Still having some minor achilles pain after flaring it up last Sunday. Hope to get more into Lydiard style base building this week and try to stay in the phase for 8-12 weeks. Not sure how steady state running will go over with this achilles.

Training Log: 12/6-19 2010 (2 weeks)

2010-12-12T16:28:00.004-05:00

12/13-19
53miles on 6 runs: Another week of running. Was forced off Thursday due to snow and not being able to get off our hill to drive to a treadmill. Ran 90minutes with some big hills on Sunday which was my longest run back. Seemed to have my first bit of achilles tightness a couple hours after that run most likely due to the long hills. Wasn't even thinking about my achilles when I ran up it. Hopefully minor tightness and not a setback.

12/6-12
57miles on 7 runs: Happy to get in a positive week. Built up to a couple 10milers by the weekend. In the long run the month of mostly no running is going to be a blessing. In the meantime I have to stay patient when it comes to running hard.

Training Log 11/1-12/5 2010 (5weeks)

2010-12-06T08:00:00.002-05:00

11/29-12/5
32miles finally on the right track to being healthy

11/22-28
Entire week off. First time I haven't ran a single mile in a week in over 2.5 years

11/15-21
24miles Pain in achilles came back strong so started 10 day break on Thursday

11/8-14
10miles Test runs, achilles in bad shape

11/1-7
12miles Achilles is bad enough that all hopes of getting back into things for a Dec/Jan Marathon are out the window

Training Log: 10/25-10/31 2010

2010-10-31T11:22:00.002-04:00

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.

Training Log: 10/18-10/24 2010

2010-10-24T13:25:00.004-04:00

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!

Training Log Recap: 16 week Cycle (6/28-10/17)

2010-10-20T07:50:00.002-04:00

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!! :)

Training Log 10/11-10/17 2010

2010-10-18T07:41:00.002-04:00

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!

2010 Columbus Marathon/Half Pictures

2010-10-17T14:29:00.001-04:00

*Better late then never, just got the link to copy these pictures today.

2010-10-11T17:49:00.001-04:00

Training Log: 10/4-10/10 2010

2010-10-11T12:22:00.002-04:00

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!!!!!

Training Log: 9/27-10/3 2010

2010-10-03T16:18:00.004-04:00

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.

Training Log 9/20-9/26 2010

2010-09-26T14:07:00.002-04:00

105miles on 11 runs

M: 10miles/ 5miles
T: 12miles with 4x1200 @ 10K Pace
Splits--3:45, 3:45, 3:43, 3:42
W: 10miles/ 5miles
T: 16miles with 4mile, 2mile, and 1mile pickups @ KSF
4miles(20:37--5:11-5:07-5:08-5:11), 2miles(10:30--5:18-5:12), 1mile (4:55)
F: 6miles/ 9miles
S: 8miles/ 7miles
S: 17miles with 10miles pacing Marian around (65:30s/6:30s)

Recap: Good week all around. Happy with the quality Tuesday and especially Thursday. Highest mileage week of the build as well. I look at training in 3-week segments and this past 3 weeks have been solid workouts and 287miles with a day off. 3 weeks to go until the first really important race of the fall(could be the only important race depending on how things unfold).