Running with Riley

Huntington Road Runners Next Meeting

2011-07-09T16:25:00.001-04:00

We will be meeting this Tuesday at 6 PM at the Barboursville Park. We will meet at the top hill shelter (Enter the park, go to the top of the first hill, make a right and continue up the hill to the first parking lot on your right).

We will be cooking out making this a more social event then the last meeting. We do have some business to take care of but that shouldn't take too long.

Also, we will have the newsletter ready by Tuesday as well, so if you have any stories that you think should be included, please e-mail me and I will get them in the newsletter!

Because we are cooking out, we are going to ask that people bring side dishes (Chips, dip, etc.) and drinks. Rachel Gibson will get the meat for Hamburgers and Hot dogs as well as the buns. We will provide ice and coolers for you to put your drinks in when you get there!

This meeting is open to the public and we want people to get to know each other. If you know of anyone who is interested in joining the club, have them come and see what it is all about!
There is a great 3 mile route that we can run at 7:30-8:00 PM up there so come ready to run if you want to!

See you Tuesday evening at the Barboursville Park at 6:00 PM!

Weekend Recap

2011-05-31T08:02:00.001-04:00

WV Has a Streaker

Here is an amazing story of Dan Withrow, who has ran every day for the past 10,000 days!! That is over 27 years!

Lewisburg man logs 10,000 consecutive days of running

Weekend Update

We had 4 races over the weekend in our region!

Congrats to all of those that got out there and competed!

Full Results from each race

LawDawgs 5K/10K Relay for Life
Run to Remember 5K Run/Walk
Memorial Day 5K
Step Into Summer 5K

WVU at Regionals and Fallout from this weekend’s Incredible WV State Track Meet

2011-05-25T07:46:00.001-04:00

WVU At Regionals

The WVU Girls team is heading to University of Indiania this weekend to compete in the NCAA East Regional.

Results/Live Video/Schedule
Start Lists

Fall out from Burcham's Incredible Weekend

The picture that was posted below of the Boys 800m Finish at the 2011 WV State Track and Field Meet has generated a lot of buzz across the nation! Jacob Burcham's incredible weekend has also been covered by many national Track and Field Websites.

Here is a list of links to keep you updated on who all noticed what happened in West Virginia on Saturday!

- Burcham Rolls out a State Meet (FloTrack)
- What a Finish! Includes an incredible picture of Brandon Doughty of Jefferson High School (FloTrack)
- WV Sophomore Jacob Burcham 9:11/4:06 Double, 800 Yet To Come (LetsRun)
- Dear WeJo and RoJo, this picture should be picture of the year (LetsRun)
- Two years Left to See Jacob Burcham
- A State Track Meet Not to Miss

Videos

- 800m Run with the Incredible Finish
- 1600m Run with All-Time WV Record

Weekend Recap

2011-05-22T07:49:00.001-04:00

Sarah Napier - Love Your Guts Memorial 5K

There was a record turnout in the Barboursville Park for the Sarah Napier - Love Your Guts 5K. Over 350 finishers made it a record breaking race. This race was the largest ever at the Barborusville Park!

Congrats to Tyler Salmons ( 17:30), who also ran 9:47 in the 3200 the evening before at the WV State Track and Field Meet, and Andrea Wirtz (22:49) for their individual wins!

Full Results

WV State Track and Field Meet

What an amazing weekend in Charleston. Many records went down as the high school athletes in the state of West Virginia are getting better and better.

Cabell Midland's Jacob Burcham clamed his first state title on the track in style by winning the 3200 in 9:11 on Friday Evening. He then came back on Saturday and had a day that people will talk about for a LONG time. A little before 11:20 AM, Jacob Burcham ran the fastest 1600 EVER for a high school athlete in West Virginia with a 4:08.80 which broke the State Meet Record, All-Time West Viringia record, and ranked him 5th in the nation. In the 800, Burcham finished 1st with a 1:54.01 beating the old state meet record by .02 in an incredible finish that saw Jefferson's Brandon Doughty going horizontal at the finish.

Full Results

Jefferson High Repeats as Champions, Midland Second

There's No Catching Burcham

State Track and Field Meet this weekend

2011-05-20T09:11:00.001-04:00

The West Virginia State High School Track and Field Meet begins today at Laidley Field in Charleston, WV. Below, we have listed a bunch of links to get you ready for what is bound to be a very exciting (and possibly record breaking) weekend!

RunWV's Predictions

State Meet Records

Herald-Dispatch Articles

- Rivalries Collide

- Hurricane junior has made discus, shot put his specialty

- Buckley Brothers throw the distance for Poca Track

- Midland Sprinter eyes state title

- Hamilton getting one more chance to bring home state championship

Racing Season is Here and Boston Update

2011-03-15T10:34:00.001-04:00

Racing Season

The weather is starting to warm up and the first 5K of the spring has already come and gone. Looking at the TriStateRacer.com Calendar, we have at least one race, sometimes more, from now until the WV 5K Championship on June 25, 2011, where the calendar shows a 1 week break before the full month of July.

I am sure that someone will take the July 2nd date which will ensure that we have a race every weekend in the Huntington area throughout the summer!

The first race of the season was held in Coal Grove on Saturday. I was pleased to take the victory (17:28) on the men’s side and 16-year old Sydney Pettit claimed the overall women’s title (23:24).

There were over 200 finishers in the first race, which tells me a lot of people were ready to get out and jump in a 5K!

Check out the racing calendar for a complete listing of races in our area!

Boston Update

We have only 5 weeks till Boston and today the bib numbers were announced. I will proudly be wearing Bib No. 2986 on April 18th!

Last week was supposed to be a light week. I had hit 73 miles the week before and wanted to only go 60 but ended up going 67 miles. I think that the 6 miles less that I ran from the week before did my body good. It doesn’t seem like much but it does help the body and mind to know that you are cutting back a bit.

This week, I am back at it with two quality runs planned and hopefully will be in the 73-75 mile range for this week.

My goal is still to break 3 hours, which is 6:52/mile. I plan on taking out in 6:45 pace to give me a little wiggle room in the newton hills section (Miles 18-22 on the Boston Course- this also contains heartbreak hill).

I am feeling pretty confident as I ran a 1:27:30 13.1 mile run last week. I just wanted to get out and go marathon pace but ended up going just a tad quicker. I averaged 6:40 pace for the run. That workout was a good test to see where I was.

I only have 3 more weeks (2 after this week) of hard training and then a 2 week taper until race day.

Boston Training

2011-03-07T10:06:00.001-05:00

I just wanted to give an update to my training for the Boston Marathon on April 18, 2011. My goal time is to break 3 hours. I read somewhere that only 1% of all people who attempt a marathon have broken the 3 hour barrier. Something about being in that 1% sounds appealing!

I started this marathon build on Christmas day. That gave me 17 weeks to build up for this marathon.

Here is a summary of my weekly mileage buildup:

Week 1 – 27 Miles
Week 2 – 31 Miles
Week 3 – 50 Miles
Week 4 – 56 Miles
Week 5 – 53 Miles (Rest Week)
Week 6 – 63 Miles
Week 7 – 62 Miles (Got in a bad pair of shoes and struggled)
Week 8 – 61 Miles (Rest Week)
Week 9 – 68 Miles
Week 10 – 72.6 Miles (2nd Biggest Week Ever)
Week 11 – 71 Miles (Would have been 73 but the cold weather got to my head yesterday and I cut my LR from 20 to 18 Miles)

I am super happy with my buildup so far. Everything has been pretty smooth over the past 11 weeks. I have two small mishaps to report.

1.) The shoes, completely my fault. I got in to a stability shoe when I have been in a neutral shoe for years. The stability shoe was the wrong shoe for me and destroyed my legs. It was tough to get through that week, but once I was back in neutral shoes, my legs felt great.

2.) Last week, I pumped my calf on the back of a desk, not a big deal at the time and I went 13.5 miles less than 30 minutes after I did it but it locked up my calf. Luckily, I was able to get a planned rest day the following day and my leg was ready to go by the time it was time to run again.

I have been concentrating on the longer tempo runs. I am doing 8-10 miles at least 15-20 seconds under my goal marathon pace. I have not done any speed work yet (Mile or 800 repeats).

The Future:

6 Weeks till race day.

6 Weeks out – Rest Week – 60-65 Miles
5 Weeks out – Big Week – 70-75 Miles with 21-22 Mile LR
4 Weeks Out – Big Week – 75 Miles with Fast Finish LR
3 Weeks Out – Big Week – 75 Miles

HARD WORK IS DONE

2 Weeks Out – Taper Time!! – 55-60 Miles
1 Week Out – Nice and easy – 4-6 Miles/day

Recap of the Barboursville Winter Series

2011-03-02T12:56:00.001-05:00

The 2nd Annual Barboursville Winter Series concluded on Sunday with the 5 Miler at the Barboursville Park. We were very lucky to have great weather for the majority of the series and we had a great turnout as well.

Our goal with the series was to encourage people to push their limits and move from the 3 Mile or 5K distance to a 5 Miler. We did this with three races that gradually increased in distance by one mile per month. We believe that this was a good thing and everyone had a good time.

The overall winner of the series was Jacob Burcham, who is the youngest high school All-American Cross Country runner for 2010. For the woman, Diane Riley, XC and Track Coach at Cabell Midland High School, took the crown.

We would like to thank the Village of Barboursville for all their help with the series. Our first race had a lot of snow and they were able to clear the parking lot and a path for the runners. I believe we raced on some of the only cleared roads in the tri-state that day and we are very grateful for the city workers in Barboursville and all that they do.

We would also like to thank everyone who came out for the races. Without the avid runners and fitness fanatics in the area, we would not be able to put on these races.

We now shift gears and start preparing for the WV 5K Championship that will be held on June 25, 2011 in Huntington, WV. This will be the 3rd year for the event and we are very pleased to announce that the Herald-Dispatch has signed on as title sponsor again this year!

Stay tuned as we will make more announcements about some awesome changes to the WV 5K this year!

Your First 5K

2011-02-09T11:44:00.001-05:00

I have a good feeling that the weather is going to warm up pretty soon and a lot of people will get out and start training. Many people would like to take part in a local road race but don’t know what to do when they get there.

Today, I am going to attempt to give you a beginner’s look at what to do at a local road race.

Before Race Day

1. Run! – I had to throw this one in! You can run/walk however fast or slow you want. The important thing is that you are active!

2. Sign-up for the race – Many races offer a discount on the entry fee if you sign up a week or more in advance. While this is not mandatory (Most, if not all races, offer race-day registration), it can be very beneficial. If you sign up early, you will 1.) Get the lower entry fee and 2.) Be guaranteed a T-Shirt. If you are doing your first road race, you definitely want to come away with a T-Shirt to remember the occasion!

3. Check out the race information – Go online (TriStateRacer.com) or find a printed brochure or race information page and review. Pay close attention when packet pickup begins and the start time of the race.

Race Day

1. DO NOT TRY ANYTHING NEW! – It is very common to change your diet (Eating a Powerbar or Wheaties) on race morning. This is a TERRIBLE idea!

Why? Good Question!

Your body may not react the way that you want it to by trying anything new on race day. It is better to keep doing what you do during training on race day. If you eat a cheeseburger right before every run, then eat a cheeseburger right before you race. If that is what your body is used to, don’t change it on race day.

This rule also applies to clothing, sleeping habits, and anything else you can think of.

Try to treat the race as a normal training run. Your body will thank you and your results will too!

2. Show up early – You will want to get the to race about 45 minutes to an hour before the start. This will allow you to find a parking spot, get your race packet, pin on your bib number, and warm-up before the race.

3. Bib Number/Timing Chip – Pin your bib number to the front of your shirt/shorts so it can be seen by someone at the finish line as you make your way towards it.

Your timing chip will most likely be worn around your ankle. Not all races use a timing chip but if they do, they will provide instructions on how to attach your timing chip to your ankle, shoes, or back of your bib.

These are very important and if you do not have your bib or timing chip on correctly, you run the risk of not being included in the results and thus, not eligible for awards.

4. Start Appropriately – If this is your first race, then you might want to start towards the back. The faster runners will be up towards the front of the starting line. If you plan on walking, or have your dog on a leash, start towards the back. This allows for a clean and smooth start to the race. Plus, it feels a LOT better to pass people than it does being passed!

After the Race

1. Warm-down – This is a great way to get a couple of extra miles in and help your body start recovery process. You will feel much better if you jog for a bit after the race. Coming to a sudden stop after the race and not working out all the junk in your legs will make you feel really bad for the next 2 days. Do yourself a favor and jog slowly after the race till you start to feel better again.

2. Attend the Awards Ceremony – This is a great way to chat with other runners. Some race give out door prizes and they have some nice ones, so sticking around for the awards ceremony, even if you think you are not going to win anything, could be worth your time.

3. Check out your results online – Most of the races in our area will have the results posted online within an hour or so after the race. Go online and see how you did. You can also go back to the race 6 months from now and see how you did. This is an easy way to see how you are improving!

4. Find another race to run – Now that you have finished your first 5K, why not try another one? You will find that no two races are alike. Each race director, course, and event brings a different style that keeps racing fun and interesting.

5. Bring a friend – This is a social activity and it is made much easier when you have people to run with. Encourage a friend to get out and run with you. Become training partners and watch how fast you both improve.

Boston Buildup

2011-01-25T11:48:00.001-05:00

Holy cow has it been cold lately! I have been pretty consistent with my running so far in 2011 as I have decided to make the commitment to go all out in my training for the 2011 Boston Marathon on April 18!

My goal time is 2:59:59. I just want to break the 3 hour mark. I read somewhere that only 1% of all people who have attempted a marathon have broken the 3 hour barrier. 1.) I am super happy to say that I have qualified for Boston and 2.) if I break 3 hours, I will truly fill like I have accomplished something! I certainly wasn’t in the top 1% of my high school or college graduating classes so if I can be in top 1% of all marathoners, that will make me feel pretty cool!

My 4 weeks so far into my Boston Buildup have looked like this:

Week 1 – 31 Miles
Week 2 – 50 Miles
Week 3 – 56 Miles
Week 4 – 53 Miles (Rest Week)
Week 5 – Goal of 60 Miles

I took Week 4 a little easier as I jumped 25 miles in two week and wanted to give my body a week to get used to that mileage.

I am going to continue building up my mileage for 3 weeks and then take the 4th easy again.

I am only running 6 days a week and taking 1 day off every week. My body seems to recover very nicely from that 1 day off.

I hope everyone is already setting their racing plans for the spring/summer!

Don’t forget about the Barboursville Winter Series (Next race is this Sunday) and the WV 5K Championship on June 25th!

Just another running update!

2010-12-07T13:53:00.001-05:00

I have a lot to update here so let’s get started!

Jingle Bell Run

The Jingle Bell Run that was held over the weekend had a very fast and surprising entrant. David McCollam came all the way down from Bridgeport to run the race and did so in 15:22. He has won the MU Half-Marathon twice and came in 4th this year! This is a very fast time for such a cold morning.

Overall Results | Age Group Results

Ritter Park Off-Road Challenge

80 or so of the toughest runners in the Tri-State managed the roughest 5K course in our area! Cabell Midland Junior Tyler Salmons represented the Ona Elite Track Club by winning with a time of 19:47. This should show how tough this course was because a week early, he ran 16:10 in Cary, NC at the NXN Regionals. That is over 3:30 slower in one week! Did Tyler loose that much fitness in a week or is the course just that tough!! I believe it is just one, nasty, and tough course. Congrats to all those who conquered it!

Overall Results

Jacob Burcham – All American

Cabell Midland Sophomore proved over the weekend that he is the #1 American Sophomore in the nation by finishing 16th in the NXN (Nike Cross Nationals). This was a true national championship race that brought the best high school runners in the nation to the Nike Campus.

Jacob was the 3rd Underclassman to finish. As you know, this means he will return next year ranked 3rd in the nation for all high school athletes!!!

More information can be found at MidlandRunning.com

Barboursville Winter Series

The Barboursville Winter Series is fast approaching with the first race on December 19th. This year, the winter series will feature three races at the Barboursville Park. A 3 Miler on December 19th, a 4 Miler on January 30, and a 5 Miler on February 27!

Rumor has it that All-American Jacob Burcham will be in this series!

Here are just a couple of reasons to do the series:

1. Sign up for all the races and make the commitment to stay fit all winter long
2. Run with one of the best high school runners in the nation
3. Run on perfectly cleared roads no matter the weather! Barboursville will keep the roads cleared for us!
4. You get a discount for signing up for all 3 races early!

Brrr… It is getting cold outside!

2010-11-18T12:59:00.001-05:00

I always like to repeat the same blog entry this time of the year. With the weather turning colder, some people like to head indoors and we often pick being warm over being active and fit. So, how do you stay active and fit when it is really cold outside?

Here is your tips for dressing for those winter runs!

The first rule of running in the winter months is dressing appropriately. Layers are best but not everyone knows how to dress in layers.

Base Layer

The first layer (or the layer closest to the body) is called a base layer. Typically this would be some sort of tights. Underarmour has finally made these cool to wear even as an outer layer. They can be found at any sports stores, local running shops, or online retailers.

Mid-Layer

The next layer can be an assortment of different things. There are many different fabrics that whisk sweat away and you can go with these more expensive fabrics or just some cotton sweats or a long sleeve t-shirt.

Outer Shell

The final layer is the outer shell. When it is windy, snowy, or the rain is falling, this layer will help you out the most. The outer shell layer will consist of a wind/rain resistant jacket and/or pants. This will do wonders to protect against the winter elements.

Head

Your head should be covered with a toboggan of some sorts. The cheapest ones sometimes work the best so there is no need to spend a lot of money on these.

Hands

Gloves are a must when the temperatures drop below 45’. There are many different varieties of gloves. Typically, a runner will not want a big and thick gloves as they may be too heavy and tire the arms on a long run. They make gloves that can actually warm as you produce sweat. Fleece gloves are also very popular.

Random Tip

Another tip would be to watch the wind and if the route is an out and back, try to make the out part (or the first part) of the run against the wind. This is when the body is just warming up and hasn’t produced too much sweat. When it is time to turn around, the body will be a little sweatier, and the wind is at the runner’s back making the return trip a little more satisfying.

Be Consistent!

One last tip would be to be consistent. If a runner stays out on the roads, they get used to the conditions. The more a runner goes out in the worst of conditions, the easier it is to go out again.

What could be better then a snow storm coming through making the roads impassable to cars?!!? That is when the runner really knows what it is like to own the roads while running on snow that feels like pillows under the feet.

Very Busy and Spooky Week!

2010-10-26T08:41:00.001-04:00

It is amazing to look at my calendar and see EVERYTHING that is happening this week. This week, we have 6 5Ks in our region and the WV XC State Meet at Cabell Midland High School!

WV XC STATE MEET

In the AAA race, the Cabell Midland boys team is ranked #1 in the state and one of the top teams in the nation lead by the No. 1 Sophomore in the nation, Jacob Burcham!

If you like to run and are a fan of running, I would HIGHLY recommend making your way to Cabell Midland on Saturday to catch some VERY EXCITING RACES! Stay for the awards ceremony as it is one of the best awards ceremonies in the nation!

State Meet Schedule

10:00 AM - AA-A Boys
10:45 AM - AA-A Girls
11:45 AM - AA-A Awards Ceremony

1:00 PM - AAA Boys
1:45 PM - AAA Girls
2:45 PM - AAA Awards Ceremony

Admission for State Meet

Adults - $8.00
Students - $7.00
*Prices set by the WVSSAC

Local Racing

There are LOT’s of scary races lined up for Halloween!

MU Alum Run
(Huntington, WV)

Freaky Fall 5K
(Louisa, KY)

Halloween Hustle 5K
(Owingsville, KY)

Grove Yard 5K
(Coal Grove, OH)

FAITH's Boo Bash 5K
(Paintsville, KY)

Halloween Spooktacular 5K
(Hurricane, WV)

A busy week for Racing

2010-10-11T10:48:00.001-04:00

The week started early with the Old Fashion Days 5K in Greenup, KY on Thursday, October 7, 2010 where 101 runners/walkers took part in the race. Eddie Neal from Chesapeake, Ohio and Mandy Musick, from Ashland, Kentucky took the wins in the first race of the week.

Old Fashion Days 5K
Overall Results | Age Group Results

The next race was a chilly midnight race around the KYOVA Mall in Ashland, KY. The CASA 5K For a Reason began at midnight on Friday, October 8 where 90 runners/walkers took part in the late night race. Nick Bias and Macy Dyer took the wins in this race. Macy reportedly woke up the next morning and raced in a scholastic cross-country race as well!

CASA 5K For a Reason
Overall Results |Age Group Results

Then on Saturday morning, the 9th of October, 59 runners and walkers took off on Route 7 for the Chesapeake Octoberfest 5K. This race has a very long history and I am personally glad to see it is still being held every year. Fairland High School’s Raine Wireman and Concord University’s Rachel Williams took the wins in Chesapeake

Chesapeake Octoberfest 5K
Overall Results | Age Group Results

The race week ended on Sunday with the Once in a Lifetime 10K in Hurricane, WV. Almost 100 runners took the starting line on Route 34 at the Hurricane City Park where they traversed a hilly course at 2:00 PM with the sun beating down on them. Hurricane High School’s Jeremy Shultz lead everyone with a 38:44 finish and Bethany Williams lead the women with a 50:20 finish!

Once in a Lifetime 10K
Overall Results

I know there were several people who ran in more than one race this week. That is an impressive feat. There are also other runners who ran the midnight race on Friday Night, then woke up and ran the Chesapeake Octoberfest 5K the next morning!!

This upcoming week will not be as spread out, but Saturday morning looks to be very busy time for runners in our region. Hope that you can make it out to one of the races below! Enjoy this great fall weather and get fit!

Light for the Islands 5K
(Huntington, WV)

Run in Remembrance
(Ironton, OH)

Pumpkins in the Park 5K
(Charleston, WV)

St. Albans 5 Mile Trail Run
(St. Albans, WV)

Serenity House 5K
(Gallipolis, OH)

Ray of Hope 5K
(Jackson, OH)

Jacob Burcham | Top 20 in the nation

2010-10-05T14:15:00.001-04:00

The sophomore from Cabell Midland High School leaped into the top 20 on ESPNRise’s Top 25 high school cross country runners!

He competed in the Midwest Meet of Champions on Saturday where he ran a 15:05 in route to a second place finish.

Cabell Midland finished 3rd as a team!

The following is from MidlandRunning.com

After a 2 week training period since the Trinity Invitational, Midland headed to Dublin, Ohio for the Midwest Meet of Champions to face another top notch field. This marks only the 3rd time Midland has raced this season and the strategy is paying off with big results each time from the Midland runners.

The MMOC competition offered numerous elite teams and individuals in all races along with a well groomed fast course. The temperatures were near 60 degrees with a strong breeze throughout the course. However, the breeze appeared not to slow down the runners too much and the meet produced some fast times along with strong team showings. LaSalle would come out on top with Medina and Cabell Midland rounding out the top 3 spots.

Jacob Burcham would lead his Knights again with a smart race strategy to come from behind and finish 2nd overall. His 15:05 was only 4 ticks behind Mason's, Zach Wills, 15:01 winning time. Burcham's 15:05 is the top sophomore time in the nation and also West Virginia's top season performance. Burcham wasn't the only Midland runner to produce an impressive time. Tyler Salmons ran 15:55 to finish 24th overall followed by a stellar performance from Sophomore Jeremy Waugh's 16:12. Ryan Smith continues to stay consistent at 16:26 to finish 60th followed closely by sophomore Avery Campbell's 16:30. Mason Dino continued to stay in Midland's top 7 with his 16:59 followed by Steven Egnatoff's 17:13.

In the boys open race, Midland would finish a strong 2nd overall behind powerhouse LaSalle. Midland appeared to have a lock on the team title until David Jobe's allergies kicked in forcing him to fade from the top 3 to 36th overall. It would be Jared King stepping up for Midland to run a 17:07 to take 4th overall followed by Andrew Ferguson 10th place finish in 17:18. Matthew Edmunds would PR in 17:21 for 12th overall followed by Freshman, Eric Wooten's 17:22 good enough for 16th overall. Midland's bid on their "Elite 7" is forming into a fierce battle for those 7 spots.

Due to Homecoming, Midland would only enter one runner in the girls race. Standout, Jorden Thornton, would run a 19:40 placing her 42nd overall among an elite field of 138 runners.

I won!!!

2010-10-04T08:52:00.001-04:00

We took our Cross Country Team (My wife and myself coach XC at Barboursville Middle School) to the Pumpkin Run 5K in Milton over the weekend.

Amy Leslie, the race director, has always done a terrific job with this race. We wanted to take a break from the traditional XC Meets and let the athletes experience a real road race. We picked a good race as all of the athletes were super pumped and excited after the race. Many of them said they are going to hit the road race circuit after our season (ends on October 12) is over.

Alright, I have a little story to share… I did win the race but only because to MU runners got lost.

David Bias and Jack Whitney took the lead after 400 meters into the race and never looked back. I was able to see them till the 2 mile marker then they were too far out in front while the turns in the course kept them out of sight.

As I was racing, I figured I was in 3rd place but I started hearing different sounds and comments as I was nearing the finish line. Sure, lots of people normally congratulate ever runner as they are finishing, but this time, the cheers were just a tad louder. Again, I figured I was in 3rd place and Bias and Whitney were already through the chute.

I went through the chute and jogged back out on the course to cheer on the BMS XC athletes and about 50 meters out, I see Bias and Whitney coming in and immediately realized what had happened.

The win for me was not as cool as seeing all of the young smiling faces after the race. Our team really enjoyed it and we have to thank Amy Leslie and all the volunteers at the Pumpkin Run for creating such a good event!

Over 250 people showed up in 42 degree weather!! Fitness is alive in Runnington, WV!!

Charleston Distance Run Staying 15-Miles

2010-09-28T11:34:00.001-04:00

I just received word that the Charleston Distance Run will be keeping it’s traditional 15-mile course for at least the next two years. They want to keep the 15 Mile course till the 40th anniversary of the race!

They have also elected a new interim Race Director. They went with someone who has a LOT of experience on the course. Charleston Attorney John Palmer has raced 33 times in the CDR and now will take over at the helm of the race!

There was a TON of discussion regarding the switch to a flat half-marathon. There are two sides here:

One is for the half-marathon – People think that by getting rid of Capital Punishment hill, and going with a more traditional distance, that more runners would come to Charleston every year.

The argument to keep the 15 Mile distance is based on tradition. Some of the more notable names who ran or came to speak at the 1st race include:

Jesse Owens
Dave Wottle
Steve Prefontaine
Jeff Galloway

THAT WAS JUST THE FIRST YEAR!!! Talk about getting started the right way!

Other great names that have come to the CDR include:

Jim Ryun
Rafer Johnson
Bill Rodgers
Frank Shorter

People also believe that the tough 15 mile course is a niche race that people will want to run because it is different from all the other races.

In my opinion, both sides are absolutely correct and I am starting to hear rumors that people on both sides of the argument may get what they want!

As for now, the CDR will remain a 15 Miler on a tough course on Labor Day weekend—but there are talks about adding a fast, flat half-marathon in the spring in Charleston.

This may be the best thing. Adding another half-marathon to our area (since the only major half we have is the MU Half-Marathon on November 7) will be a good thing. I know I would love to run a well-organized half-marathon in the spring!

However, just adding another race or keeping a race a certain distance will not guarantee success of a race. Races need to understand that they are selling a product and they need to market that product to the racers.

Why should I come to your race?
Will I be safe at your race?
Will I be helping another cause?

These are just a few of the questions that need to be answered to bring the CDR back to it’s Glory Days or ensure the success of the yet-to-be named and only rumored flat, fast half-marathon in the spring.

3rd Ave Mile

2010-09-27T12:40:00.001-04:00

We are super happy to announce a new race to the area. The 3rd Ave mile will take place on Saturday, November 6, 2010.

I was watching the 5th Ave Mile in New York City yesterday and getting super pumped about our own version! For our first year, we will hopefully have enough runners to split the race into a men’s race and a women’s race. As far as I know, there are no races in our area that separate genders.

We will be holding the race on the Marshall Marathon Weekend. This will give high school athletes who are coming off of their Cross Country season will have the opportunity to jump in a really quick mile race! Also, the marathoners who will be in town will be able to come out and watch the 1 mile race down 3rd ave.

3rd Ave. by Marshall University should be an exciting place to be on Saturday, November 6th!

We have online entry available now and printable entry forms will be available soon.

Complete information can be found below!

3rd Avenue Mile

Upcoming Races

2010-09-22T10:26:00.001-04:00

This weekend, we have all types of cool races to keep you motivated!

Y's Activate America 5K in Barboursville on Friday evening!

Rear in Gear 5K in Gallipolis, OH on Saturday morning. (You can go to this race and then head to the beautiful campus of Rio Grande to watch a large College/HS/MS XC meet!)

Quilt Festival 5K in South Shore, KY on Saturday

Creek To Peak Trail "Half" in Eleanor, WV

Next weekend, we have the Pumpkin Run in Milton, WV and the

Chili Chase 5K in Gallipolis, OH! Both of those races should be good ones!

High School Running

2010-09-21T07:29:00.001-04:00

Did you know that we have one of the best high school cross country teams in the nation in our local area? The Cabell Midland Boys Cross Country Team, lead by Sophomore Jacob Burcham, is in the ESPNRise.com’s FAB 50.

Last weekend they traveled to Louisville, KY to take on some of the best runners and teams in the nation. There were over 3,500 athletes competing.

Jacob Burcham would lead the Knights with his 3rd place finish in a blistering 15:19, which is the fastest WV 5K this season. His time also ranks him the number #2 Sophomore in the nation less than 2 seconds off Jacob Thomson of Holy Cross 15:17+. Cabell Midland would finish 5th overall out of 55 teams and 415 runners. Following Burcham would be Tyler Salmons 16:06 (26th), Ryan Smith 16:26 (50th), Jeremy Waugh 16:31 (54th), Steven Egnatoff 16:37 (61st), Avery Campbell 16:54 (87th), and David Jobe 16:56 (92nd).

The knights are off this week but will be heading to Columbus, OH on October 2, 2010 to take on some more great competition. Check out the team website at www.midlandrunning.com.

Really Big Weekend!!!

2010-06-07T08:29:00.002-04:00

TriStateRacer.com posted results from three event over the weekend. There was a race in Charleston, Barboursville, and Paintsville.

The Beat Beethoven 5K in Charleston featured a very fast race with Cabell Midland Freshman Jacob Burcham and University of Charleston Track/XC Coach Jason Pyles working together as they were treating the race as a workout.

Burcham ran 15:39 (5:00/mile pace) and Pyles ran (15:53). These are some great times considering the heat and humidity all runners faced on Saturday morning! Overall Results | Age Group Results | Walker Results

The Roger Kyle Memorial 10 Mile Trail Run in the Barboursville Park was a huge success that saw Robert Smith claiming the win for the men and 2010 WV 3200 AA Class Champion Sami Harris of Winfield, WV claiming the win for the woman. She just finished her freshman year at Winfield high School! Overall Results | Age Group Results

In Paintsville, runners had the ability to see if they were "Faster Than a Pastor." 17 year old Dalton Leet was crowned the overall champion with a time of 18:15 and Lisa Nelson (23:52) claimed the women's title. Overall Results | Age Group Results | 1 Mile Walk Results

This week

We have one of the oldest road races in the state this weekend. The Run By The River 10K/5K in Russell, KY. This race has a great out and back course that is very flat and fast!!

WV 5K Championship is only two weeks away! Everyone needs to get their entries in by Friday, June 11 in order to be guaranteed a t-shirt.

You can signup online at the WV 5K Championship Presented By the Herald-Dispatch website!

We also have posted the complete entry list for the WV 5K Championship. Check it out to see who all is coming!

Summer Running!

2010-06-01T11:35:00.002-04:00

Holy Cow!!! Is has been super hot lately. I ran in the Ironton Memorial Day 5K yesterday and at 8:00 AM, the heat was brutal.

That race and the heat had me thinking. What do I need to change in my daily routine in order to have a successful summer of training? Honestly, I was still on the winter plan and my running has been a little more uncomfortable because of it.

Last week, when the hot weather hit, I was lucky enough to be assisted on a 10 mile run. I was running with a high school athlete who had a support staff stopping every 1.5 miles and giving us water. The temperature was 85' and humid with no clouds in the sky for the sun to hide behind. It was super tough but the water stops made it much better.

I know what you are thinking, you don't have a support staff (neither do I really, unless I run with that young guy more often!), so what am I to do to make summer training a little easier. Here are a couple of recommendations:

1. Wake up and go run - I know I will do most of my summer runs in the morning, real early. I plan to be out the door before 7:00 AM. There are many advantages to getting out there before the sun heats the earth. Normally, the humidity is little lower and the sun is not quite as strong. Also, running in the cool temperatures of the morning can allow your body to recover quicker than running in the heat of the late summer afternoon.

2. Hydration - Start your hydration the minute you wake up! Pound a very tall glass of water as soon as you wake up. You do become dehydrated throughout the night and this simple task first thing in the morning is a great way to start your hydration for the day. I do not recommend drinking till you feel full all the time, that is just too hard. Just try to make a conscious effort to hyrdrate yourself before and after your workout.

I like to run at the Barboursville Park and with the new water fountian out by the soccerfields, I have been able to replicate the water stop every 1.5 miles or so. I start by going around the lake, then out the newly paved road to the soccer field, run a little more and then back around the lake. This gives me the opportunity to hit many water stops throughout my run. Just two quick gulps is all you need, any more, and you might cramp with too much water.

3. Clothing - (or lack of) If it is super hot, I am going out in just my shoes and shorts. However, if you are more modest than I am, I would stay away from all cotton! There are many great blends of fabric that work well in the heat and wicking away moisture from the skin.

I hope this helps and everyone has a great summer of running!!

Spring Updates

2010-05-18T08:02:00.002-04:00

Spring is here and the weather is much better now and lots of people are out and about. Just yesterday I drove a little bit and saw 3 people out running where I have never seen people running before. On my own run yesterday, I saw a lot more people out then I have in the past couple of months!! This is very, very exciting. It is just another reason why we can call ourselves Runnington, WV!!!!!

Let me start with some sad news though. One month ago, we lost the treasurer of the Huntington Road Runners Club, Roger Kyle. You could have seen Roger running almost every day at Ritter Park or helping out with road races. He had his hand in almost every road race in our area and he will be greatly missed. There is a race setup in his honor on June 5 at the Barboursville Park. Roger Kyle Memorial 10 Miler and 5K Walk

The WV 5K Championship is set for June 19 and we will set to have one of the biggest and best races in our region! This is a true championship event and it is open to everyone. If you can run a 5K in 14 minutes or want to walk/run it in under an hour, you can come out and experience this championship event and show the nation that we are a fit and active community!

Lots of Good News

2010-03-19T09:18:00.002-04:00

WV 5k Championship

We are currently working on the WV 5K Championship. The date has been set for June 19, 2010!

This year promises to be bigger and better than last year. We have many ideas that we will implement to make the WV 5K Championship presented by the Herald-Dispatch the best race in West Virginia.

We are very lucky to have our partnership with the United Way! Participating in the race also means you are supporting our community via our Community Partner – United Way of the River Cities. United Way's Health & Wellness focus area -- one of their four focus areas that include Families & Children, Learning & Earning and Basic Needs & Unforeseen Hardships -- is in line with the WV 5K Committee goals. United Way is working to get people to engage in healthy eating and active living!

I have heard some rumors that the Huntington Road Runners Club will be starting a beginner's running group. Hopefully, their main objective will be to train people for the WV 5K Championship. This is another wonderful partnership that will encourage more people to work towards their fitness goals!

Marathon Building

Personally, my running is going very strong. I am training for the Flying Pig Marathon on May 2nd in Cincinnati, OH. My goal is to break 3 hours on the hilly course.

My training for the past 7 weeks has looked like this:

Week 1 - 38 Miles
Week 2 - 43 Miles
Week 3 - 48 Miles
Week 5 - 45 Miles
Week 6 - 58 Miles
Week 7 - 65 Miles (Biggest week ever!)
This is the 8th week and I am looking to get 60 miles in.

You can view all my training at www.strands.com/patriley

WV 5K Newsletter

If you are interested in receiving the WV 5K Newsletter, then visit www.tristateracer.com/wv5k to sign up!

This blog has moved

2010-03-04T17:21:00.001-05:00

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Cold Weather Running

2009-12-01T09:36:00.002-05:00

This weekend is calling for some wintery weather. I believe I have posted this information before, but I will post it again as I think this information will help everyone get ready for this weekend's Jingle Bell Run 5K!!

Dressing for Winter Running

Please note: The Jingle Bell 5K Run/Walk that is part of the Huntington Winter Series is not affiliated with the Huntington City Mission. The Jingle Bell 5K Run/Walk will start at the Big Sandy Super Store Arena at 10:00 AM on December 5th!

Jingle Bell 5K Run/Walk Information

Can't find anything to do on Haloween? Why not jump in a Race or two?

2009-10-28T11:02:00.004-04:00

There is ABSOLUTELY NO EXCUSE to not get out and run a race this weekend. There are so many opportunities that some may have to be careful not to do too much!!

Let's Start with Halloween morning.

Get Fit For Jesus 5K
Ricki Smith is hosting the Get Fit For Jesus 5K at 10:00 AM in the Barboursville Park. (Complete Event Info) This looks to be a good race and for a good cause. If you support this race, you can help send Ricki to the other side of the world on a mission trip. How cool is that? Plus the course is really flat and is a great opportunity for some good times.

WV Cross Country State Championship
We also have the WV Cross Country State Championship at Cabell Midland High School. The Cabell Midland Boys are the favorite but it will be a very interesting and sloppy race. There are no opportunities for the general public to race but if you are a fan of running, then I highly suggest coming and watching 4 races with the best runners in the state.

2009 State Meet Schedule
10:00 AM	AAA Girls
10:45 AM	AAA Boys
11:45 AM	AAA Awards Ceremony
12:45 PM	AA-A Girls
1:30 PM	AA-A Boys
2:30 PM	AA-A Awards Ceremony

We also have the Freaky Fall 5K in Louisa, KY!

Halloween Evening:

We have two races that encourage people to dress up as they have awards for the most creative costume.

Halloween Hustle Night 5K Race

(Owingsville, KY)

Haloween Sooktacular 5K

(Hurricane, WV)

AND FINALLY if that wasn't enough, the Marshall University Marathon is on Sunday morning!!

This event has everything from a walk, a 13-mile 3-person relay, a Half-Marathon, to the Full Marathon. Over 1,000 athletes normally compete in this event. The great thing about this race is that it finishes inside the Marshall Stadium!!

So if you want to run, you have to look hard for an excuse not to race this weekend. If you don't want to run, come out to one of the many events and have a good time cheering on the runners!

Hopefully we will see you out there! Keep on Running!!

MU ALUM RUN

2009-10-02T11:08:00.002-04:00

The 2009 MU Alum Run is tomorrow.

This is one of the biggest and best run races in our area. Race Director Sharon Stanton has always done a great job with this race. The awards, race safety, timeliness, results, everything is always top notch with any race that she is in charge of.

I would recommend that anyone that wants to get out and do a 5K, do this one!! You can run it and compete against some of the best in the region or come out and walk it.

Did I mention that the course has been moved? The course will be the same as the WV 5K Championship. This is a USATF Certified course. This will allow those of us that like to compare our times from one year to another to be confident that we are comparing times on the same distance!

Click this link for all the information !!

TriStateRacer.com will have results and pictures from this event! Hope to see you there!

Weekend Recap

2009-09-28T09:09:00.004-04:00

Wow, what a weekend. I am glad that we race early in the morning! We were able to get some good races in before the nasty rain that came later on Saturday.

We had the Prestera Run for Recovery in Ritter Park and the Pumpkin Run 5k in Milton, WV.
MU Professor Eric Migernier ran a 19:38 for the win at the Prestera Run. Now I know he is a little faster than that so I imagine that the course was a little long. A 13-year old named Story Moosa won the overall women's title at the Presetera Run for Recovery with a time of 27:23. Big congrats to Story for her win!

At the Pumpkin Run 5K, MU Sophomore David Bias ran an amazing 15:48 on a hilly and twisty course. For the women, Erin Dilley ran a good 20:23 for the women's title. The pumpkin run had some really cool looking awards and my wife loved the T-Shirt.

TriStateRacer.com has complete results from both races and pictures from the Pumpkin Run.

Looking Ahead...

We have 4, that is right, 4 races in 7 days in the Tri-state!!!!

- Wednesday, Sept. 30 - Valley Legacy Run - Lucasville, OH
- Thursday, Oct. 1 - Old Fashion Days 5K - Greenup, KY
- Saturday, Oct. 3 - MU Alum Run - Huntington, WV (This is the big one!!)
- Saturday, Oct. 3 - Tri-State Fire Academy 5K - Barboursville, WV

We hope to see you all out there and join in on the fun!

As always, check out TriStateRacer.com for all the information on local racing!

Here are Pictures of the Male Winner from the Pumpkin Run 5K, David Bias Erin Dilley!

Little Lessons from Mammoth Lakes

2009-09-25T11:27:00.003-04:00

Sorry for being gone so long. Geez, I feel so bad for letting this blog go so long without being updated.

Anyway, today I have been inspired to write after reading an article about the Mammoth Lakes (CA) Track Club. This is an olympic level club that trains at altitude. They are coached by Terrence Mahon (a 2:13 marathoner himself). Some of the best distance runners in the country live and run here.

I had the great opportunity to meet Terrence last winter in Charlotte, NC. He gave a lot of great ideas for training and I plan to share in time.

However, for now, I want to link to the last page of the article that I read. The title of the last section is: "Little Lessons From Mammoth."

I think that the term "Little Lessons" is a major understatement. The lessons pointed out are the core of any workout plan!

Read and enjoy!

Little Lesson from Mammoth Lakes

Updates

2009-07-15T15:47:00.003-04:00

Man, summer sure is here and I have fallen off of the horse with this blog. Good news is that I have not fallen off of the horse in regards to running.

Here is a brief update of what has happened since the last blog:

The WV 5K Championship Presented by the Herald-Dispatch was a HUGE Success
I was injured - Bad Calf Pull
I have come back to 50/mpw and running strong
Got bit by a dog last week in the leg
About got bit again last night (Not Liking dogs right now)

There is a couple of races this weekend, off the top of my head I know there is one in Ritter Park and one at the Hurricane Wave Pool Park. Check out TriStateRacer.com for more information!

The WV Hot Dog Festival 5K is in two weeks and promises to be a big and competitive run.

Updates.....

2009-05-13T13:40:00.003-04:00

Lot's of good stuff has been going on. I have been crazy busy lately so let me try to do an update here.

Coaching Season is Over

At Barboursville Middle School, we had a great season. Of course, we had the #1 runner in the nation in Jacob Burcham who had PRs of 2:05.50 (800), 4:33.32 (1600), and 10:14.78 (3200). We also had the #2 and # 3 runner in the state at the middle school in Jared King and David Jobe. If you are a fan of running, keep these three names in your head as they are very capable of doing VERY BIG THINGS at the high school level!!

For the girls, we had a lot of success as well. Alex Ellis ran the 3rd fastest time in the state with a 5:42. That would be a time good enough to qualify for the HS State Meet in some regions. The girls 4x800 team won the County Meet and everyone is looking forward to running this summer and getting ready for XC season!!

The WV 5K Championship Run/Walk

This thing is growing and growing and will end up to being a HUGE event! I am so pumped that we have received so much help in organizing and planning the race. Cassey Bowden of the United Way of the River Cities has done a wonderful job of getting the word out and motivating people to compete.

This race is for everyone. The race committees goal is to promote fitness on all levels. If you come and walk, run, push a stroller, or compete in the wheelchair division, there is a spot for everyone!!

We have tons of great news to share:

Free Pasta Dinner June 5th at Frankie D's Italian Chophouse for all registered participants
Money prizes to overall winners and age group winners
Post race meals/snacks provided by the Salvation Army
Host Hotel - Pullman Plaza Hotel has provided special rates
The Herald-Dispatch will provide great media coverage
The people at Pullman Square have offered their services and we will be holding the awards ceremony there!

If you want to register, please visit www.tristateracer.com/wv5k for additional information and entry forms!

Personal Running

I have horrible news on this end. Two and a half weeks ago I was heading out Guyan River Road for a 10-miler and only made it 3 miles before I had a terrible pain in my right calf area. I had to hop back to the house and take 12 days off. This was the worst. I am glad that I was coaching and planning for the 5K, these two activities took my mind off of the fact that I was not able to run.

I have since been able to run 5 days now. I still am very tender in the calf area but it is getting a little better.

I am icing, massaging, and taking my IBs (ibuprofen) every night to make it a little better. I know that the running now will help loosen it up. I am running lighter (only 4-5 miles now where I was running 7-8 miles before the injury) at a slower pace (7:30 pace vs the 6:50-7:00 pace I was at before the injury).

Talking to my wife last night, I think I have made plans to compete in the Parkersburg Half-Marathon and the Charleston Distance Run, hopefully those races will let me lead up to a marathon in the fall.

Healthy Tri-State

I was approached by the great Rod Allen at WSAZ about doing a Healthy Tri-State commercial for them. I agreed as long as I could get some of the athletes in the video and he said that would be fine. I have been contacted by co-workers, friends, and family saying they have seen me on TV. Rod sent me a copy of the commercial so I have seen it on the computer, but not on TV yet.

I want to say thanks to Rod Allen and all those at WSAZ for letting us be a part of the Healthy Tri-State initiative as well as the athletes who showed off their stretching talents (Alex Ellis, Austin Jarrel, Abby Triplett, David Jobe, and Eric Wooten!!)

Back to race planning and running, we hope to see everyone out there on June 6th!!

Holy Cow!!! What a Week!!

2009-04-11T15:28:00.004-04:00

This has been one of the craziest and most exciting weeks of my life. Two major things happened and they all revolve around fitness!!

WV 5K Championship

I am the race director of the WV 5K Championship that will be held in Huntington, WV on June 6, 2009. On Wednesday we had our press conference. About two hours before the press conference, I got word that the Herald-Dispatch has signed on as the title sponsor. This partnership with the Herald-Dispatch really launching this event into the Stratosphere. We have two goals with the event:

1. Showcase the top talent in the area - We have athletes who have ran in the US Olympic Trials and even Beijing. It looks like we will be able to get these elite runners to come to the race.

2. Promote Fitness in the Area - How cool would it be if we get 1,000 or more people from the area to toe the starting line on June 6 just a year after we were called the "Fattest City in America?" What type of message would that send to the rest of the nation?

The proceeds from the event will go to the United Way, which is AWESOME!! The United Way of the River Cities is a wonderful group that will use the proceeds from the event to continue promoting fitness in our area through different wellness programs!!

This is going to be a great event!! If you are interested in signing up, then grab yourself a Entry Form and mail it in!! If you are interested in volunteering, then e-mail me at Pat@TriStateRacer.com.

Check out all the press that we got this week from our press conference!!

- State 5k Championship to be in Huntington

-Huntington Prepares to Host 5K Championship

- Huntington to Host 5K Championship

Jacob Burcham Sets National Record

I am also the Coach of Barboursville Middle School. On Thursday evening at Cabell Midland, one of the athletes I coach ran the 1600 (Mile) in 4:38.10 in the 8th grade. This is the fastest time in the nation! He has exceptional talent and the smarts to go with it. The best thing is he is very humble.

This was very good experience for everyone who was at the meet. It is not everyday that we get to see the fastest runner in the nation (for his grade).

Jacob Burcham Sets National Record

Recap of Adam Johnson Memorial 3 Mile Run for Success

2009-03-30T11:49:00.003-04:00

The first race of the season started 8:30 Am on 3rd Ave on Saturday Morning. If anyone knows Teddy Johnson, you know that he does things a little differently. And he did it in a very good way. With over 200 finishers, this race was a success.

The course was completely flat as it went from 3rd Ave and 10th St backwards on 3rd Ave to 20th St to 5th Ave to 7th St. and back to Pullman on 3rd Ave. This was backwards and at first, I had some concerns as 5th ave is roughly 1 mile of a gradual upgrade but it turned out great. The hill by the Herald-Dispatch Building was challenging but once we got over it, we knew it was all down hill.

The winners were familiar faces to the running circuit. Jason and Marion Pyles were the overall male and female winners. Jason took off from the start and had the lead within one block and didn't look back. He ran just above 5 minute per mile pace for a 15:10. 2nd Place went to local running and walking shop owner Robert Smith. 3rd went to a young man named Jonathan Blatt who said he had a huge PR (Personal Record) as he crossed the finish line.

Marion, who is coming off a 3:00:49 marathon one week ago in Virginia Beach, ran a very fast 18:20 to claim the lead. This is a good run as most marathoners will not run a step for a couple of weeks after a marathon. 2nd place went to the young Jorden Thronton who is running for Milton Middle School. 3rd place in the girls division went to Skye Taylor who goes to Covent School and trains with Cabell Midland.

Here are some interesting links about the race.

- Overall Results
- Age Group Results
- More than 200 Runners Help Battle Huntington Drug Woes

Huntington Races Start Up This Weekend

2009-03-26T10:30:00.002-04:00

I am really pumped that we get into racing again in Huntington. The last race was in December. We are due for a chance to test out our fitness.

This weekend, we have the Adam Johnson Memorial 3 Mile Race. The start and finish line is at Pullman Square this year. The start time is 8:30.

Looks like the weather may try to be a little wet but warm.

If you haven't signed up yet, you can still sign up the day of the race. I have provided a link below with the complete information! Hope to see you there!!

Adam Johnson Memorial 3 Miler

Goal Setting the Lance Armstrong Way

2009-03-18T14:34:00.005-04:00

Alright, so you are interested in getting "Fit" but what does that mean and how do you know when or if you have actually gotten "Fit?" Too many people say they are setting a goal but they are missing out on 3 of the key concepts that go into setting a goal.

According to Chris Carmicheal, legendary coach to Lance Armstrong, there are three parts of a goal.

Part 1: What is your goal?

This has to be very specific. You cannot say, "I want to get fit." That is not measurable and you will never reach a goal like that. Olympic Marathoners wish they were more "Fit."

Here are a couple of other bad examples:

I want to run a race
I want to feel better
I want to look better

These are all too broad and cannot be measured.

Here are a couple of good examples:

I want to run 3 miles without stopping
I want to lose 10 pounds.
I want to ride my bike from Guyandotte to the West End of Huntington and back.

These three goals are very specific and you will immediately know when you have reached that goal.

Part 2: Set a Date

This is designed to keep you tied to the goal and not let it get out of reach. If you set a goal without a date tied to it, then you allow yourself to keep pushing that goal away.

You may start saying things like: “Oh, I can do that next spring or I have always wanted to do that and someday I will” Those two statements are people who are giving up on their goals or who have not fully committed to their goals.

Now, let’s go on to how to properly complete step 2 of the goal setting process.

Let’s take the good goal of “I want to run a race.”

That is a wonderful goal but now you need to set a date by when you want to run that race.

This is easy, go find a race and set your goal of running it. You can change it to something like…

I want to run a race on June 6^th

Great Job!! Now you have a date set and you will know if you have completed the goal or not!

Now on to the third part.

Part 3: Set a Place

We are using the example of wanting to run a race on June 6^th. To finish out your goal you need to say when and/or where you will be accomplishing that goal.

A complete goal will sound like this: “I want to run the WV 5K Championship in Huntington, WV on June 6^th.”

That is a complete goal. You have all of the characteristics of a goal set. Now you can focus and work towards achieving that goal.

Here are a couple of other good and bad examples:

Bad:

I want to get married

Good:

I want to get married to (Insert Name Here) on June 20^th, 2010.

Bad:

I want to lose 10 lbs.

Good:

I want to lose 10 lbs. by July 4, 2009. (Location would just be silly here)

Bad:

I want a promotion at work.

Good:

I want a promotion working for the Herald-Dispatch by January, 2010.

Yes, Warm Weather!! Time to Plan for a Race

2009-03-07T17:50:00.004-05:00

In my last post, I guess I got it right!!

I stated that I was excited about Track Season starting for the young people because that meant that warm weather is coming and I actually got it right!! I hope I have just as good of luck in the future. My next prediction will be a white Christmas. Stay tuned to see if I get it right!

On my run this morning, I saw 4 other people running. It was so great to see more people out and about. I ran with the team this afternoon at the Barboursville Park and it was packed with people running. Glad to see everyone taking advantage of this nice weather!

The race directors in the area are gearing up for all the races that will be held. The first one in our area is the Adam Johnson Memorial 3 Mile Run. If you know anything about local running in this area, then certainly you know Teddy Johnson. He is the extravagant, former president of the Huntington Road Runners Club. He has provided direction for many races in our area.

He has decided to focus all of his attention on his son's memorial race. His son tragically passed away 2 years or so ago. Last year was the 1st Adam Johnson Memorial race. Teddy has moved the start/finish area for the race from Ritter Park to Pullman Square.

He has some of the nicest race shirts that I have seen in our area.

Teddy has made a great decision by putting his race at the end of March. His race will be the first one of the season and I am sure that there are plenty of people who will be eager to see what type of fitness level they are at and this is a great place to test that out.

The race is on March 28th. (Complete Adam Johnson Memorial Information)

Hope to see everyone there!

Update

2009-03-02T12:44:00.002-05:00

Hey everyone,

Hope that the weather hasn't discouraged anyone from running. I have been slowly progressing my weekly distance over the past month. The weather has been really cold but as I have been able to keep warm. I hit 50 miles last week with 7 runs in 7 days. I don't really know when my next day off will be. I am sure that my body will let me know when it is time to take a day completely off.

Track season starts today for the high schools and middle schools in our area. This is always makes me happy for a number of reasons. The one reason that we may all share is that is should be warming up soon! This is a good time to get out and moving.

Remember to start slow and be consistent with your running. Don't go out in your first week and run a ton of miles just to be sore and quit the next week. Getting into shape takes time and effort. At first, easy is best.

Tallman Winter Series Final Event Preview

2009-02-05T14:14:00.005-05:00

The final event for the 2008-2009 Tallman Winter Series is coming up this Sunday. Over 150 runners have braved the cold weather to train for these races and it all comes down to the 10K that starts at 2 PM this Sunday in Charleston, WV This unique series is the only races in our area where the brave can come out in the bitter cold and test their fitness. Running is a year round activity and the Tallman Track Club has done a great job of creating this successful series.

The setup is really cool! The first race was a 5K, then a month later they moved the distance up to an 8K (5 Miles), and the final race is a 10K. Each race is a little further then the list. It is a great place to buildup your mileage.

Even if someone has not participated in the first two events, WK Munsey of the Tallman Track Club wants everyone to know that they are still welcome to show up. He wants to remind everyone that they will be holding drawings for prizes, sweatshirts, and pizza for a post-race meal! While most of the people in the race may be focused on the fitness aspect of just running, there are a few that are in it for glory!

There is a nice preview of the final event of the Winter Series on TriStateRacer.com. Click HERE to see the complete preview!

Starting a Running Program

2009-02-02T11:55:00.005-05:00

Running can be pretty simple. On the surface, there is only one main rule. Go out and run!! Doesn’t sound too hard does it? In fact, the hardest part of running is taking that first step. For me, once that first step is over with, the next 5-10 miles is a breeze.

Once you get in a good habit of running, there are other considerations to make. You may first want to ask yourself “Do I know how to run?” This question goes further than just putting one foot in front of the other quickly. As with many other things in your life, you will need to make a plan. The running plan will allow you to structure your running in a way that will keep you motivated and injury free.

I have seen too many people take up running and in the first week, they go out and run 15-20 miles after years of not running. They tell me that they feel great and I am really happy for them……. However, when it comes to week 2, they are no where to be seen.

What has happened to them?

The answer is really simple, they did too much too fast.

There are physiological considerations when putting together a running plan. If you are one who hasn’t taken a step in a while, then you want to progress through your running in a way that will not leave your body in shock.

So how do you get into a good running program?

There are many opportunities out there that will help you. The rule that I follow is not to increase my mileage by 10% from the week before. I also will build my mileage for three weeks while not increasing on the fourth week.

A good and patient progression will look like this:

Week 1: 20 Miles

Week 2: 22 Miles

Week 3: 25 Miles

Week 4: 25 Miles

Week 5: 27.5 Miles

Week 6: 30 Miles

Week 7: 33 Miles

Week 8: 33 Miles

This is a VERY safe program that will keep you injury free. This program will not put your body into shock and make you feel tired. The hardest part about this program is holding yourself back.

You will start to feel really good right away and want to say to yourself that I can push it a little further today and be alright. You actually want to resist this at first. That is what the program is for, to guide you through your running and insure that you will do what is right.

So how will you know how many miles you have gone?

First, you will need to keep a log of your mileage. You can do this in a notebook, find an online running log, use an excel sheet, or some way that works best for you. The most important part is making sure that you keep it updated. I can look back and tell you exactly what I ran on this date 1, 2, or 3 years ago. This information can tell me a lot and sometimes it is nice just to look back.

Second, how will you know what mileage you ran today? You have a couple of options here.

I have a Garmin GPS watch that I use on unfamiliar routes. This is great but costly. It keeps me honest and lets me know at any time how fast and long I have gone.
You can drive it – I know, not the best option.
Google Earth – You can use this free application. To do so, find your location, then click on Tools > Ruler. It has two options (Line and Path). If you use the path, you can map where you went. While this is not 100% accurate, it will still give you a pretty good idea of how far you went.
MapMyRun.com – This site gives you some really nice options as well as an online running log.

Here are a couple of links that that can provide more information on beginning a running program.

I think it would be best to say that if it has been a LONG LONG time, then see a doctor to make sure that your body can handle the new physical exertion that you are about ready to put on your body! If you don’t want to do that, then go out there, run and walk some, and if it hurts, I mean painfully hurts, then stop. If you have some aches, then that is natural.

Now GO OUT AND RUN!!!

Running in the Winter

2009-01-29T15:35:00.002-05:00

This has to be the hardest time of the yeat to get out and go for a run. The extreme cold can really kill somone's motivation. With a couple of ideas and tips, getting out when there is 3 inches of snow on the ground will be just as easy as going for a run when it is 68' and sunny!!

1. Dress Appropriately

Of course this is a simple idea, but how many people really know what articles of clothing will a.) keep you warm b.) keep you light c.) keep you dry.

The key to this is layers. The first layer should be a base layer. The Under Armour type of tights work great here. They keep you warm and wisk the sweat away from your skin. If it is cold out, I will just go out in some tights for the bottom half (Yeah I do get complaints) :) On top, where the core is, I go with three layers. The base layer (Under Armour), then a cotton layer for added warmth (This is short sleeve or long sleeve depending on just how cold it is), then a wind breaker over top of that. This wind breaker keeps wind and rain/snow away from my body.

Don't forget about your gloves and a hat of some sort. I have noticed that if you cover your core (Heart, Lungs, etc.) Properly, your hands will stay warm. If you don't keep your core covered, then the hands will be the first to suffer. The hat, I remember my grandmother always telling me that 80% of your body heat is released through your head. Don't know how right she was but I think it would be silly not to wear one. I have a nice one that is double layered around the ears to make sure they stay warm and comfortable.

2. Be Consistent!

I read this article and posted it on TriStateRacer.com in hopes of encouraging people to get out and run during the winter. To parapharse the article, they say and I agree that the more you make it a habit, the easier it is to get out and run not matter what mother nature throws at you!

You don't have to go and try to kill yourself everyday, just make it a habit to make sure you get a run in everyday that you have planned. If you have planned a run and see it through, then it will not only make you a better runner, help you lose weight, and help you win a trophy at one of the local road races but it will also help you build character and personal strength.

3. DON'T MAKE EXCUSES!!!

Read THIS!!!!

The best part of this article is that they mention that more injuries happen in the Summer than in the Winter! When considering injury's, how can you find a better running surface then 1/2 inch or so of soft snow. Feels GREAT!!!

4. Take Someone With You

Everything is better when you do it with someone else!! From doing the dishes to running. If you find a training partner or group, then they will help motivate you. I always find that when I am scheduled to meet someone, it is much easier to get out the door and get my run in.

5. Ok, So You Don't Want to Go Outside!

They do make treadmills. However, they are not for me, but if you have one and you are getting on them and being consistent, good for you!! The fact that you get on the treadmill and you are moving is the most important part! I haven't been on one since a trip over a year ago to Columbus when they got 2 or 3 inches of snow and I was stuck in the Hotel. Not a bad experience!!

Hopefully some of these ideas, tips, and such will help you get out and go run. I know just thinking and writing about them has for me!! In fact, I am going to go put on my three layers, only tights over the legs though (Sorry if you drive by and see me) and get my 4-5 miles in for the day!!

"To motivate, educate, and get at least one person out on the roads or the treadmill and run."

2009-01-29T14:26:00.001-05:00

So here we go with my first fitness blog. I have never blogged before so give me a little time to get used to this. I will attempt to make this blog interesting so that you will come back and read it.

I guess the first thing I need to answer is WHY would you want to read this blog?

I would assume that you are somewhat interested in fitness because you have chosen to at least give this a try. That is good, we have common interests! This blog will be used to highlight all types of things regarding running. Come back here often to look for tips on running, news from the local road races, and even interviews of people who can inspire.

This blog can also be your resource to local fitness opportunities. There are a lot of groups out there that meet on a regular basis. This will be the place to visit in order to find out who is visiting when and where they will be. Also, some people may too shy to join a group like this and hopefully I will be able to explain that these groups really do enjoy new people joining them.

Why am I qualified to write a blog?

That is a good question. My first thought is “I am not ready to write a blog.” Believe me, there are a lot of people out there who are more qualified than me but I will give it my best shot.

I guess the one thing I have to my credit is a post-college 40 lb weight loss. I am sure I will blog about that later though…..

Another thing that might give me credibility is the website that I run. I am the webmaster for TriStateRacer.com. It is a running website that has all the results, pictures, and upcoming race information. Because of this, I have become very well informed of the happenings in the running community.

In the end, my goal with this blog will be to motivate, educate, and get at least one person out on the roads or the treadmill and run. If I can do just that, then I will say that this is a success!