Training Log 2007-2008

Discipline is the whole key to
being successful


We all get 24 hours a day.
Its the only fair thing.
Its the only thing that is equal.

Its up to us as what we do
with those
24hrs.

Mileage for the year 2008
2327 miles

Mileage for the week 12/8- 12/14
29 miles

12/14
8 miles

12/13
Off- State Wrestling tournament

12/12
Off- State Wrestling tournament

12/11
8 miles

12/10
7 miles

12/9
6 miles

12/8
Off

Mileage for the Year 2008
2298

Mileage for the week 12/1- 12/7
41 miles

12/7

14 miles
1hr. 38 min.

Today I ran from Skinny Raven again. It was real cool. Jerry Ross had his Skinny Raven training group meet at the store and their was about 20 runners their today. It's pretty cool to see other's getting in shape to try and reach some running goals of their own. It's motivating to me. Jerry and I had a good run. We were able to pick it up a little and run around 6:40'ish for most of the miles. I felt really good too. Legs did get a little tired at the end. For the 2nd week in a row we helped a stranger out by pushing their car out of a snow bank. What a couple of nice guys we are. Ha Ha. One more week and the Road to Boston 2009 begins!!

12/6

off- Region IV wrestling tournament

12/5

6.5 miles

12/4

8 miles

12/3

7 miles

12/2

6 miles

12/1

Off


Mileage for the year 2008
2257 miles

Mileage for the week 11/24-11/30
47 miles

11/30

13 miles

Jerry Ross and I took off from skinny raven. We ran around government hill and some downtown neigborhoods in a snow storm. It was pretty tough on the legs and definetly was ready to be done when we got back. Felt good to be outside though.

11/29

8 miles

11/28

8 miles

11/27

9 miles

11/26

7 miles

11/25
Off

11/24

2 miles w/ wrestling team.

Like I said earlier. Since I've been coaching wrestling from Sept. 29th- Dec. 13th my running was going to be taking a back seat. I was still going to try and log all of my runs, but I get so busy with coaching. Wrestling is a 7 day a week job. I go to work, run a practice, and then think about the next practice or meet. Plus, I'm still active enough to get on the mat and wrestle with the kids. Not as hard as I use too, but still get after it on occasion. I was able to run a few days a week, but not a whole lot. I also got sick for a good 2 weeks where I did absolutly no running at all. When I look back at it, it was probably a good thing to get away from running completely. I've slowly been trying to run more the last couple weeks so I can be prepared for my 18 week Boston Marathon program. I'm really excited about it. I'm going to get in the best running shape of my life.

Mileage for the Year 2008
2146 miles

Mileage for the week 10/20- 10/26
20 miles

10/26
12 miles
1hr. 24 min.

South loop with Service Extention. I am definitly not in the running shape I'm use too lately. It was also pretty cold with the wind. When I got to the top of huffman I was pretty spent.

10/25
Off

10/24
Wrestling practice
50 min. running w/stairs
Push ups

10/23
Wrestling practice

10/22
Wrestling practice

10/21
Wrestling practice
5 laps
50 sit ups
15 Burpees

5 laps
35 sit ups
35 Burpees

5 laps
15 sit ups
50 Burpees

10/20
Wrestling practice

Mileage for the Year 2008
2126 miles

Mileage for the week 10/13- 10/19
28 miles

10/19
12+ miles

10/18
Off

10/17
7+ miles

10/16
Off

10/15
8 miles

10/14
Off

10/13
Off

Mileage for the Year 2008
2098 miles

Mileage for the week 10/6-10/12
33 miles

10/12
12 miles
1hr. 22min.

I had to do my run in the afternoon today. It was snowing and a little windy, but I felt good. I did my South Loop w/ Service extention that I do when I trained for Boston. I was pretty tired the last couple of miles.

10/11
9 miles
59 min.

10/10
Off

10/9
Off

10/8
5+ miles
34 min.

10/7
Off

10/6
7+ miles
48 min.

I felt really good tonight. I want to try and make sure to run after wrestling practices when I don't get a good workout myself. The snow was coming down lightly and if felt good.

Mileage for the Year 2008
2065 miles

Mileage for the week 9/29- 10/5
32 miles

10/5
9 miles

10/4
7+ miles

10/3
5+ miles

10/2
Off

10/1
6 miles

9/30
Off

9/29
5+ miles

Today was the first day of Wrestling practice. Wrestling starts earlier in Alaska than any other state in the US. I love the sport and have a passion for it but ASAA "Alaska Schools Activities Association" has been making things hard for the sport to flourish like it use to before 1997. How can we start a season when a lot of the athletes are still playing fall sports like football. How is it safe for a contact sport like football to overlap another contact sport like wrestling. Kids shouldn't be in two demanding contact sports for 20 straight weeks. How can you get your program started on the right foot when you don't even have a real practice facility because another fall sport is using it?

It's very frustrating to me, but I do my best to move forward. I want to give these wrestlers a great experience. Help them develop a work ethic. Show them how to set goals and go out and achieve them. In today's world with so many sedentary activities wrestling is very important to society.

I am going to be taking a break from serious running training for the next 12 weeks. Coaching wrestling is going to be my top priority. I'm not going to stop running entirely. I still would like to get 30+ miles a week in. But it will probably be like 3 or 4 six mile runs with a longer run on sundays. I have set a goal of breaking 2hrs. 40 min. in Boston in April, so I need to keep running a little. The following monday when wrestling finishes which is Dec. 15th I will begin an 18 week 80+ mile/week Marathon training program. I still plan on logging my miles, but I won't get in very much detail of the runs.



Mileage for the year 2008
2033

Mileage for the week 9/22- 9/27
18 miles

9/28
12+ miles

I ran with Jerry, Sam, and Luke this morning. We met at the Raspberry parking lot in Kincaid park at 6:15. It was pitch black when we took off and we saw a few moose out off the trail. No way was I going to run on the trails until it got lighter. It was a very easy pace this morning but felt good to be out running again. My running is going to take a back seat the next few months for wrestling, but I would still like to get 30-40 miles on most weeks.

9/27
5+ miles

I ran nice and easy to Huffman and back. Felt pretty good, but still a little tight.

9/26
Off- Recovery

Better, but need one more day to play it safe.

9/25
Off- Recovery

9/24
Off- Recovery

I'm a little better today, but no way I could run or even walk fast.

9/23
Off- Recovery

Still having a hard time walking good.

9/22
Off- Recovery

I'm so beat up from the race that I can barely walk. Crutches would actually help out.

Mileage for the Year 2008
2015 miles

Mileage for the week 9/15- 9/21
36 miles

9/21
Off- Recovery

Can barely walk today. Took an ice bath. Wrestling officially begins in 1 week.

9/20
10 miles
Leg 3- Equinox Marathon Relay (9.2 miles in 52:29 = 5:42 pace)

What a Day! The plan today was that I was going to be running one of the toughest Marathons in North America called the Equinox Marathon in Fairbanks. Going into the week we were trying to get 2 teams together to run the Relay event. On thursday things kind of fell apart and we were only going to be able to put together one team and I volunteered to run the whole marathon instead. It was last minute, but I was in pretty good shape to at least be able to finish the race with a respectable time. Todd List, Jerry Ross, and Sam Hill were going to represent the "Skinny Raven: Take No Prisoners" team for the relay. Anyways, I woke up at 5:15am on saturday morning to a phone call from Sam saying that his flight from anchorage to Fbks was cancelled and wouldn't be able to make it on time for his relay leg. So, I had a lot of emotions that last few days. I was first ready to run a relay leg earlier in the week, then had to get mentally ready to run the full marathon, and last minute I decided to help out their team and run leg 3. We had a pretty good team and had a legitimate shot at the course record even without sam, but things fell apart right away. Jerry was running leg 1 and already had a 30 second lead in the first 2 miles and then took a wrong turn and ran over 2 minutes the wrong way. So basically 4 minutes we lost on his leg. Jerry of course is very fast and still won his leg, but we lost the 4+ minute cushion that we needed. Todd List ran leg 2 which is basically all uphill to a place called Ester Dome at 2,500 ft. elevation. You gain 1,500 ft. in just 4 miles. Todd ran hard and good but was toast at the top. Then I ran leg 3 which is mostly downhill and starts on a steep chute that just tore my legs up. As I write this today, I can barely walk! I ran pretty good considering I had no downhill training at all and had no idea what to expect. I'm glad I chose not to run the full marathon. I did my leg in 52:29 which is 5:42 pace for 9.2 miles.

I guess we will chalk this race up for experience. It's kind of a learning lesson. Get familiar with the course and try not to throw things together last second. It was still a blast and a good time hanging out with friends.


9/19
4 miles

super easy. I was still planning on running the Equinox Marathon on sat.

9/18
Off- Recovery

I was planning on running the Equinox Marathon on Sat.

9/17
6+ miles (4 X 1200 @ 5:20 pace w/ 2:00-2:15 rest)

I ran with Jerry's training group on the park strip. Oh my gosh! It was awesome. Running a 400 meter loop on grass is so much better than a track. I'm going to do a lot more of that next summer. Luke Duffy even ran with us tonight.


9/16
9 miles
1hr. +

It was raining pretty good and the kids were home so I decided to run on the mille. Felt pretty good. I know I should be running outside as much as possible, because I'll be spending a lot of time on the mille this winter.

9/15
6.5 miles
42 min.

I ran pretty good today to O'Malley and the lower 4 @ South. The cooler weather has been nice for running. I just wish it didn't get much cooler. Excited for another relay race this weekend.

Mileage for the year 2008
1979 miles

Mileage for the week 9/8- 9/14
36 miles

9/14
15+ miles
1hr. 48min.

We started off at Skinny Raven this morning. Today it was Luke Duffy, Jerry, Todd, and JC. The first few miles we did in the rain and we started to complain that there were probably just a few more days left in the year to run in shorts. Halfway through it started to get nice and we changed shirts at skinny raven and did another 8 miles. Good long run.


9/13
9+ miles

I ran the South loop today. It was cool outside but nice. Felt pretty good, but legs still not all their.

9/12
6+ miles

Same route as yesterday. Legs still tired.

9/11
6+ miles

I ran to O'malley and the lower 4 @ South. I felt okay. Legs still tired from Klondkie.

9/10
Off
Wrestling

5 sets of:
20 Pullups
30 Push Ups
40 Sit Ups
50 Squats

I did this crossfit workout. It was tough. You try to get it all done as fast as you can. It took me 21 minutes.


9/9
Off

9/8
Off- Recovery
Wrestling Practice

Mileage for the Year 2008
1943

Mileage for the Week 9/1-9/7
41 miles

9/7
Off- Recovery from long weekend from Skagway, AK.

9/6
16 miles
1hr. 37min.
"Take No Prisoners"- 1st place!!!!

Well I have to say that the Klondike Road Relay is the coolest race I have ever done. I did Leg 6 which is 16 miles that is slightly up hill for 11 miles than has a couple flat miles and finishes with 3 miles of downhill. Overall I am happy with my race. My goal was to run an avg. of 6 min. miles, but I ran 6:05's. I had issues of having to go to the bathroom twice, which probably cost me at least a minute. This race is also tough because of the time of day. We travel all day to get their and our team starts at midnight. My leg started right before 5am. Total exhaustion by the time our team is finished around 10am. It was really cool having the motorhome follow me and play music. It was also cool being on the winning team. Here is our team breakdown:
Leg 1- Brent Knight
Leg 2- Sam Hill
Leg 3- Vernon Campbell
Leg 4- Todd List
Leg 5- Jeff Huesveldt
Leg 6- Tom Ritchie
Leg 7- Mark Iverson
Leg 8- Eric Strabel
Leg 9- Jerry Ross
Leg 10- Adam Verrier

9/5
4+ mile
When we got to Skagway we did an easy 31 min. Our team starts racing at midnight.

9/4
6+ miles

Our "Take No Prisoners" team stopped at Tok and ran about 48min. easy. on our way to Skagway. It felt good to get out of the motor home and shake the legs out a little.

9/3
9+ miles

2.6 mile warm-up
3 X 1 mile "tempo"
3.6 run

I did this workout on my Dearmoun and back route. I did the tempo miles between Huffman and Dearmoun on Lake Otis. The block is exactly a mile and has some nice rolling hills. I felt really good. It was a good workout. I'll go for an easy run tomorrow and then it will be race time. Can't wait!

9/2
6+ miles

I didn't have much time at all to run today. My daughter had a doctor's appt after school and then I had to bring my son to the tuesday night race at Kincaid (I decided not to race to save a little for the race this weekend) and then I had to bring him to soccer. There was a little 45 min. window so I jumped on my treadmill at home and ran 6 easy miles. Felt good, but wish I could've gotten a couple more miles in. Better than nothing though.

9/1
Off- Recovery

Mileage for the Year 2008
1902 miles

Mileage for the week 8/25- 8/31
61 miles

8/31
20 miles
2hr. 20min.

Jerry and I ran the Mayors Marathon course to the 20 mile marker. It was a good workout. It was actually kind of chilly at 8am when we took off, but warmed up as we were running. Had thoughts of bear encounters in the back of my mind while we crossed or ran by some creeks. Saw 3 moose though. Nice to run 20 miles now and not feel that bad afterwards.

8/30
5+ miles- recovery

Super easy today. Felt good.

8/29
10 miles

2 mile warm-up
7 miles @ 6 min. pace
1 mile cool down

I ran again on the mille to keep the pace honest. I felt great. It's funny how I struggled with this workout 2 weeks ago and ended it at 5.5. I could've went on for a long time today. I believe the fan and eating something a couple of hours before helped. More confidence now for Klondike.

8/28
5 miles- recovery

Nice and easy from south today. Felt pretty good, but needed the easy day. I have a good workout for tomorrow.

8/27
12 miles
1hr. 20min.

I ran the south loop with service extention. My legs felt really tired for the first 3 to 4 miles, but then I got a lot of energy back in them and felt super. Great run and felt really fit and relaxed.

8/26
9+ miles

I took off from school and ran to O'malley and back to Huffman and then did the Service Extention up Huffman hill. I felt really good today. Recovered good from sunday's workout.

8/25
Off- Recovery

Mileage for the Year 2008
1841 miles


Mileage for the week 8/18- 8/24
66 miles

8/24
16 miles

3 mile warm-up
12 mile @ marathon pace (6:18, 6:15, 6:15, 6:15, 6:15, 6:11, 6:11, 6:11, 6:11, 6:08, 6:08, 6:08)
1 mile cool down

I did the workout upstairs on the treadmill. Just like to know what my pace is and not have to think to much and just roll. I'm pleased with the workout. I was a little tired at the end, but not much. I think it had to do more with how warm it can get in the room. I was smart and had the fan blowing on me this time though. This workout gives me the confidence I need to run well in 2 weeks at the Klondike relay. Looking forward to it.

8/23
6 miles- recovery

Ran to huffman and back with a little extra. Tried to run slow and easy.

8/22
10 miles
1hr. 7min. 30sec.

I ran after school today. It was real nice out (sunny). My legs felt a little tired from the last couple of days. I still went at a pretty good pace. Since work started I can start to look forward to the weekends again. The first week of school went good. It looks like I will have some pretty good classes. Excited for wrestling to start too.

8/21
12.5 miles

I ran with Sam Hill today and we took off from the Alaska Club West and ran down to the coastal trail and followe it past Pt. Woronzof and back. It was a nice run after it rained hard and was nice to run with someone to pass the time. We ran at a good steady pace. I actually felt really good and my left hip didn't bother me at all. Starting to feel real fit.

8/20
11 miles

3.5 warm-up (O'malley & back)
5 X 1200 @ 5K race pace w/ 2:30 jog rest
3 mile cool down (around south HS)

I did today's workout on the south track. It was nice to get some speed in, but it was hard. It's tough to do on your own sometime, because you start making deals with yourself. After the 2nd 1200 I started thinking that maybe I'll do just 4 of them? But, I toughed it out and finished them all. It was a good workout, but I can sure feel it tonight in my legs.

8/19
6 miles am
4.5 miles pm

I woke up early before work today and did 6 easy miles on the treadmill. Suprisingly it felt good and easy. It always feels good when the workout is done in the morning. After work I did an easy 4.5 miles around south. Again, the concept is to get my mileage in, but break it into two easy runs. School starts tomorrow! Here we Go!

8/18
Off- Recovery

Mileage for the Year 2008
1775 miles

Mileage for the Week 8/11-8/17
61 miles

8/17
20 miles
2hrs. 16 min.

It was nice to log a 20 mile run in today. It made up for me not being able to run the Humpys half. It was my first 20 miler since I was training for Boston. Nice temps. felt pretty good, but definetly tired at the end.

8/16
5+ miles

Nice and easy to Huffman and back. Legs tired from yesterday.

8/15
11 miles (5.5 miles @ tempo pace)

3 mile warm-up
5.5 mile tempo
2.5 mile cool down

Well, I have decided not to run the Humpy's Half-Marathon this sunday. Mostly due to the fact that I don't want to pay $55 to run it, when money is somewhat tight this time of year. I'm not really that disappointed though. I will put my efforts now into running the 16 mile leg in the Klondike Relay race on Sept. 5th/6th.

I have mixed feelings about today's workout. It called for 11 miles and 6 miles @ Half-Marathon pace. I usually do this at 6 min. pace just to make sure I'm not over doing it. My warm-up felt good and the first few miles felt okay at 6min. pace, but then I really started getting tired. I shouldn't have. I'm suppose to feel like I can keep this pace up for an hour or finish knowing you could do more. Anyways, I toughed it out until 5.5 miles and with just 1/2 mile left I stopped. (wussed out), but I got to thinking I'm not even training in the right zone right now. I wasn't getting the benefit of a tempo workout. I'm contributing my effort too: 1.) lack of sleep the last couple of days. 2.)Not eating anything for 7 hours before my run. 3.) It was really warm again on the mille, I was sweating buckets up stairs. Probably should've done it outside, but I like tempo pace on a treadmill too.

I will do an easy recovery run tomorrow before sunday's long run.

8/14
6 miles
40 minutes.

Today was the first day back to work. I was able to go for an easy run during our lunch break. Just ran around on the roads by south. Felt a little tired in the legs.

8/13
11 miles

We had a good run this morning. 5 members of our Skinny Raven "Take No Prisoners!" Klondike Relay team ran together this morning. Jerry Ross, Mark Strabel, Todd List, Brent Knight and myself. It was a nice and easy run today, but running with a group makes it that much easier. It also feels good to get it out of the way in the morning.

8/12
8 miles

3.6 aerobic pace (sub 7)
3.6 tempo pace (Sub 6)
1 mile cool down

I'm kind of switching up my schedule this week because I plan on running the Humpy's Half-Marathon this coming sunday. I wanted to get some tempo in, but not a lot of it. I want my legs feeling really fresh on sunday. I did my regular pace to Dearmoun and then turned around and did tempo pace back home. I believe my effort was just a tad under 6 min. pace for the tempo. I wanted to pick it up, but not too much. I felt really really good. I could've kept it up for an hour easy. I believe I'm going to have a good race on sunday.

8/11
Off- Recovery

I did my weight routine @ South with some core work

Mileage for the Year 2008
1714 Miles

Mileage for the week 8/4- 8/10
65 miles

8/10
17+ miles (6:40pace)
1hr. 55min.

It was a beautiful day. Sun was out and I felt really good running. I did the South Loop with Service extention and then ran back to Huffman and back for the extra 5 miles. My fitness is coming along nicely.

8/9
5 miles- recovery

It's raining super hard today. Didn't feel like getting wet so I put on my heart rate monitor and did a super easy run on the treadmill. I love my treadmill. I felt really good too.

8/8
13 miles
1hr. 26min.

I ran the south loop with service extention and added 1 mile at the end. The sun was out and I actually got to run without my shirt on. Felt really good and strong today. Glad to be a runner.

8/7
5+ miles- recovery

An easy run to huffman and back. Ran with Heart Rate Monitor to keep it slow.

8/6
15 miles
1hr. 45min.

I was able to get up and run in the morning today. It's always nice to get your workout done in the morning. It gives you that sense of accomplishment the rest of the day. I ran 3 miles before Jerry and Todd met me at my house. We did the South loop and service extention. Again, it's nice to run with others to help slow the pace and make it fun. We ran at just about 7min. pace.

8/5
10 miles (5 miles @ 6:00 pace)

3 mile warm-up
5 miles @ 6 min. pace
2 mile cool down

I did today's workout on the treadmill. It gets so HOT! Feels good to get on pace and really not have to worry about much. Ran to some Guns N Roses too. Good quality workout today.

8/4
Off- Recovery

I did do some wrestling and weights. It actually feels good to be in the room. I'm hoping to have a good year coaching wrestling.

Weights
pull ups
Lat Pull downs
seated rows
shrugs
bar curls
dumbbell curls
abs

Mileage for the Year 2008
1649 miles

Mileage for the Week of 7/28-8/3
62 miles

8/3
17 miles
1hr. 56 min. (6:50 pace)

Today was my long run. I decided to start by my old house in East Anchorage and run around UAA then hit the campbell creek trail to Westchester and back. About 4 miles into my run I started to have some serious sharp pain in my left hip area. It was so bad that I had to stop. I tried to stretch the area and walked around for about 3 minutes. I started back running pretty slowly, because I was kind of freaked out that the pain would come back. It never did though. I really have mixed feelings about it. The pain was so sharp and I probably should've just ended my workout to play it safe, but I really wanted to get my long run in. I guess we will wait and see if it was a smart move or not. Anyways, I wasn't feeling all the great on the way to Westchester, but I was moving at a pretty good clip again. I clocked one mile on the Mayors marathon course and it said 6:19. When I got to the Lagoon at my turn around point I took a GU and I ran into John Clark and his training group. It was nice that they decided to run with me for awhile. It made me take it a little easier, plus I wasn't feeling so hot so the conversation was nice. When they turned around I picked the pace up a little bit, but I was definetly ready to be done with the run. I didn't totally bonk, but I was spent. I immediately drank my bottle of water and went into Carrs and bought an orange gatorade, a bran muffin, and a 16oz. Vanilla Americano. There is something about Gatorade after a hard workout. One thing I love about running is being able to eat pretty much anything afterwards. I would say this was a good week of training.

8/2
5 miles

I kept it super easy today and ran on the mille. I just felt like zoning out on the run. I kept my heart rate around 140. Man, it can get hot in my treadmill room.

8/1
12 miles
1hr. 18 min. (6:30 pace)

It was beautiful out today. Felt good running with no shirt on. I started off slow and gradually picked the pace up. I ran the south loop with the service extension. Ran Huffman hill pretty hard (7:30). I felt really good the whole run.

7/31
5+ mile- recovery

I used a heart rate monitor today to try and keep these recovery runs easier or slower. It really helped to have it, because it forced me to run slower today. I was closer to 7 min. pace intstead of the 6:40 pace I've been use too on these recovery days. Sun was finally out today and I felt really good.

7/30
14 miles
1hr. 33 min. (6:38 pace)

I did the south loop with the service extension and an extra 2 mile run around. It was another quality workout. Started slow and progressively picked up the pace. Got some good hills in too (especially huffman). Feeling better with my fitness.

7/29
9 miles w 10 X 100 striders
1 hr.

I had a really good run today. I started off slow and was cruisin again toward the end. I was a little sore in the glutes (from wrestling yesterday) and the arms and back (from weight lifting for the 1st time in 9 months). I am actually more sore now as I write this than I was this morning. I really want to get some light endurance type weight training mixed in with my running and you have to start somewhere.

7/28
Off- Recovery

I actually lifted weights for the first time since last october and drilled some takedowns in the wrestling room. Here is what I did.
pull ups
lat pull downs
seated rows
shoulder shrugs
straight bar curls
dumbbell curls
150 abs

Mileage for the Year 2008
1586 miles

Mileage for the week 7/21- 7/27
58 miles

7/27
12 miles

I met with Jerry's training group at Kincaid park for a paint run. He sprays the trail and people follow. I had a good run and really wanted to run at least 15 miles this morning, but my left hamstring was giving me problems. It didn't really hurt or anything, but didn't feel right. A little tight and I didn't want to make things worse by running longer. I have read plenty of articles from successful runners that just tell you to stop and take it easy for a couple days and things get better. It's when you still try to push it is when things can go bad. I will take their advice. I've been running pretty good for 2 years now and have avoided any injuries. Today was pretty easy, since we had to keep stopping to paint the trail, but we ran a lot of hills which is great for our legs to build strength. We used muscles that we normally don't get to use on the roads, plus it was just nice to get off the roads. We did see a momma moose and a calf on the trail, so we made that a turn around point.

7/26
8 miles
54:30

An easy run to Huffman and elcadore extention. Felt pretty good. I was luck to run before it started raining hard.

7/25
5+ miles
35 min.

I ran the standard Huffman and back route. My legs really felt heavy and tired from yesterdays workout. Was going to take it really slow, but didn't.

7/24
15 miles
1 hr. 40min. (6:40pace)

I was going to run with Jerry and Todd this morning, but couldn't make it work in the morning so I ran by myself this afternoon. I wanted to go on a longer run. I did the south loop with the service extenstion and added 3 more miles at the end. This was a good run, but I probably went too fast since I felt so good. I have a hard time running slower when by myself. This run is also good because of all the hills (huffman especially). The last couple of miles I was ready to be done.

7/23
9 miles

I ran the south loop in the rain. It was raining pretty good and I got a little cold toward the end. I was suppose to do a medium-distance run of 11 miles today, but I may go for a long run tomorrow instead with Jerry.

7/22
9 miles

3 mile warm-up
4 miles @ 6 min. pace (6:00, 6:00, 6:00, 6:00)
2 mile cool down

I did the workout today on the treadmill. I could've ran outside, but I wanted to get the feeling of running right at 6min. pace. It always feels faster on the treadmill, but the workout today was easy just warm in the workout room. It felt good to just zone a little and run a little faster.

7/21
Off- Recovery

Mileage for the Year 2008
1528 miles

Mileage for the week 7/14- 7/20
56 miles

7/20
15 miles- "Lost Lake Run"

Today was Awesome. I ran with Jerry's training group. It was Jerry, Todd, Monica, Rachel, two other women, and myself. Jerry, Todd, and I pretty much ran the whole thing by ourselves. It was a beautiful day and we took it super super easy and took lots of pictures (So we took lots of breaks, but still a good workout). Still lots of snow up top, but the view was excellent. Days like today make you think it is great to be a runner.



7/19
5+ miles

Nice and easy to Huffman and back on Lake Otis. Try to keep it very slow to recover.

7/18
11 miles
1 hr. 13 min.

Today was a great run. I ran the south loop again and did an out and back on elmore to O'malley to get 11 miles. I felt great the whole run. Took it out slow and was running a little fast at the end. My average pace was about 6:36 per mile.

7/17
5+ miles
36:40

I took it super easy today. I tried to make this run as slow as possible. It was raining a little which felt good to run in. Legs were a little tired from yesterdays run.

7/16
11 miles
1hr. 14min.

I ran the south loop today and did another out and back from Huffman to Dearmoun. For being sick, I actually felt pretty good running today. Tomorrow is an easy recovery run and I'll keep resting up and should start feeling better soon.

7/15
8 miles
53 min.

I ran the Dearmoun and back with the extention. I am pretty sick right now. I could feel it start on Saturday night. Pretty tired and stuffed up nose, sneezing, and can feel it in my chest. I'm going to train this week, but take things pretty easy. If I don't overdo it I should get through this illness pretty fast. Sleep, drink lots of liquids, rest, etc.....I believe that it is better to train lightly when sick than not to train at all. Unless it is really severe.

7/14
Off- Recovery & Traveled from Minnesota back to Alaska

Mileage for the Year 2008
1472 miles

Mileage for the week 7/7- 7/13
67 miles

7/13
16.5 miles
1hr. 50 min.

I ran around Lake Bemidji for my long run. It was the 2nd time this week, but I wanted to do it one more time before I leave back for Alaska. I think I'm coming down with a cold, but I had a good night sleep and felt pretty good this morning. The run was nice and the strong wind at points didn't bother me too bad. It will be nice to run in Alaska again with the cooler temps.

7/12
5+ miles
36 min.

An easy recovery run today. Really windy on the way out to Jacobsen's, but of course its on my back on the way back. I want to go on a long run tomorrow since I'll be travelling all day monday. Maybe Lake Bemidji again.

7/11
9 miles
1 hr.

I ran to slims and back again. My legs felt really good, just tired from lack of sleep. Plus, it was really hot and humid out.

7/10
5+ miles
37 min.

I ran the easy 5 mile loop again today. Felt good. It was an overcast morning, but the sun would peak out occasionaly and things were pretty humid. During the run I was thinking about getting ready for the Twin Cities Marathon. I'm looking forward to another marathon build up. Knowing that every run I do is for a purpose.

7/9
16+ miles
1 hr. 53 min.

Today was a great run. I ran around Lake Bemidji. My dad was able to follow me with his bike and carry a little water. The sun was out and the lake looked beautiful. We took off at 7:30 so the weather was still a little cool. I felt pretty good the entire run. Started out slow and gradually picked it up. I believe the last time I ran around the lake was in 1996 (12 years ago.)

7/8
5+ miles
37 min.

Nice and easy today. Felt great and it was nice and cool out. Just ran to Karl Jacobsen's house and back.

7/7
9 miles
1hr.

Same route as yesterday. A little cooler today and I started earlier.

Mileage for the year 2008
1405 miles

Mileage for the week of 6/30- 7/6
42 miles

7/6
9 miles
1hr.
87 degrees.

I ran to slims and back. Was able to take birchmont on the way back. It is all tore up right now, but the gravel road was nice and compact. Plus, there was more shade then the highway. Hot, but a nice wind. Carried water with me though which was needed. Felt great. Probably the best I've felt since coming to Minnesota.

7/5
Off

7/4
8+ miles
"Tutto Bene" 10K- 35:30

I ran the tutto Bene 10K in Bemidji, MN. It's always run on the 4th of July. I took 2nd place, but I didn't run all out. The guy that won ran in the low 33 min. range and I wouldn't have been able to beat him anyway. Once he took off I was able to slow it down a little and coast. I didn't feel like pushing myself and being miserable for 34 min. So each mile was about 15 sec. slower than my PR pace. It was already warm by the 9am start and no breaks from the sun. Fun race, my dad, sister, mom, and son all ran the 2 miler.

7/3
5.6 miles
38 min.

Nice and easy in the morning to Irvine and back.

7/2
Off- Hey I'm on vacation.

7/1
8+ miles
53 min. 31 sec.

15 min. warm-up
2 X 10 min. "Tempo" w/ 3:00min. rest
15 min. cool down

Today had to be the hottest day I've run in for a long time. Of course I ran at the worst possible time (3:00pm). It was about 86 out and very very very humid. It was also a workout day. I brought a 16oz. bottle of water and drank it after my 15 min. warm-up but after the workout portion I could've used another. I had so much sweat coming off my body. It felt like I was running through a desert. The air was so warm. I couldn't wait to be done. I don't know how people can race in the heat and humidity. I'm going to run a 10K on the 4th in Bemidji. If its hot I will be jogging it. My legs also feel real tired.

6/30
11 miles
1hr. 13min.

I ran today before we went to the beach. I tend to run when it is already hot out because I can't get out of bed earlier. I wanted to go on a longer run today because I haven't been able too since I've been in Minnesota. Right now 12-14 is good enough.

Mileage for the year 2008
1363 miles

Weekly Mileage 6/23- 6/29
30 miles

6/29
Off- Drove back from Minneapolis

6/28
6 miles
40+ min.

I went on an easy run this morning, before we left for Minneapolis to go watch a Minnesota Twins baseball game. I had to get this run in because I knew I wouldn't have time to run in the cities and I always feel better going on a long drive after working out.

6/27
1hr. 4 min.
10 miles.

I ran from my mom's house to Northern Liquor at the edge of town and back. I was looking forward to running on Birchmont Drive on the way back, but the whole thing was closed due to construction. Good run, but again very warm. Could've used some water half way.

6/26
52 min.
8 miles

I ran from the cronemillers house to irvine and then toward town. Good run, but hot.

6/25
41 min.
6+ miles

I ran after spending a couple hours at the beach. I felt okay, but it was hot and part of the run was on soft sand. Good to finally get out and run after traveling.

6/24
Off- traveled from Minneapolis to Bemidji. Really no time to run, plus tired from travelling.

6/23
Off- traveled with kids to Minnesota

Mileage for the year 2008
1333 miles

Mileage for the week 6/16-6/22
50 miles

6/22
8 miles
56 min.

After the long 7 hour drive back from fairbanks I went for an easy 8 miles to Dearmoun and back. My legs felt pretty tired from the 10K yesterday. Tomorrow will be my rest day while I fly to Minnesota.

6/21
11+ miles

2+ mile warm-up
Midnight Sun Run 10K in Fairbanks (34:22)
3+ mile cool down

Wow, I can't believe how hot it can get in fairbanks. It was around 80 degrees all day and right before the race it dipped below 80 (And the race started at 10pm). I have to say that the midnight sun run in fairbanks is one of the best runs in all of alaska. There were about 4000 people entered and the community comes out to watch. It was cool being up front with the leaders and seeing everyone in the neigborhoods sitting on lawn chairs, barbecueing, trying to squirt you with water, and cheering you on. I have mixed feeling on my race though. My time was okay (even though I was shooting for sub 34min.), but I felt almost dead around the 4 mile mark. I was barely hanging on to the finish. This is the 2nd race in a row where I was trying not to fall apart after the 4 mile mark. I think that I'm doing my tempo runs to fast to get the effect I need out of them. I did 5 of them on tuesday (too fast), so my legs were probably feeling it still on saturday. I don't know. I'm going to Minnesota on Monday for 3 weeks. I'm going to relax, but still try to get 40-50+ miles in a week.

6/20
5+ miles
35 min.

I kept it easy this morning, but my left calf was tight and every once in a while I would feel a sharp pain. I don't know where this came from, but it did go away when I was more warmed up. Needed to get a little run in before the long drive (7hrs.) to fairbanks.

6/19
7+ miles
48:30

I ran the same route as yesterday (Dearmoun and back). I took it very comfortable today. My left hamstring didn't bother me at all. I felt realy good and I'm excited to run a great race on saturday!

6/18
7+ miles
48 min.

I ran to Dearmoun and back today. My left hamstring has been bothering me. I could really feel it for the first 10 min. then it loosened up pretty good. I will definetly take it easy until the race on saturday. I know it is not serious I just need to back off for awhile so it doesn't turn serious. My shape isn't going to get any better by saturday anyway.

6/17
9+ miles

2 mile warm-up
5 X 1 mile @ Tempo pace with 400 jog recovery (5:28, 5:31, 5:32, 5:33, 5:29)
4 X 200 @ Reps pace (34, 34, 34, 34)
2 mile cool down

I did today's workout at the Service High School track. It was beautiful out and a little warm for a change. I know that I did my mile repeats a little too fast today, but I felt real comfortable doing them. Hopefully that is a good sign for my race this saturday. Now I just need to get ready to feel as good as I can at the starting line on sat. Real good quality workout today!



6/16
Off- Recovery
I needed this day off. I ran 11 straight days.

Mileage for the year 2008
1283 miles

Mileage for the week 6/9- 6/15
56 miles

6/15
12 miles
1 hr. 24min.

Ran from Jerry's house with Todd, Jerry, and Monica. Started up nice and easy. Met up with Jerry's training group at Westchester Lagoon and headed back. It was a good easy pace this morning. Exactly what I needed.

6/14
9 miles

2 mile warm-up
3 X 1 mile- tempo (5:33, 5:36, 5:36) w/ 400 jog
2 X 1000- Interval (3:09, 3:08) w/ 400 jog
4 X 200- Reps (34, 34, 34, 34)
2 mile cool down

It was nice to get this workout done with today. It was rather cool after it rained this morning and the track at South was a little wet. My left hamstring was bothering me most of the day yesterday, but I woke up and it was fine and didn't feel anything during the workout. The tempo miles were a piece of cake, so I must of done them correct. The intervals on the other hand were hard. I do not enjoy doing them and I tried to keep my rest between the two 1000's short. The 200's went good, but I was a little cold from trying to take longer breaks. One week until the Midnight Sun 10K. I think I'm ready.



6/13
5+ miles
35 min.

I ran to Huffman and back. My left hamstring feels a little tight. Not sure why. I tried to keep it real easy today. Beautiful day and I felt great!

6/12
9+ miles
1 hr.

I ran the south loop from my house. I felt pretty good again. My miles may be a little fast 6:35-6:40 pace. But it feels comfortable and easy.

6/11
8 miles
54 min.

I ran to Dearmoun and back with a little extra on elcadore. I was raining really lightly when I took off and it must of ended about 15 minutes into the run. It was cool and I felt really really good the entire run. I felt like I wanted to go faster, but knew I shouldn't. Running is so fun when you are feeling great!

6/10
8 miles
52 min.

2.5 mile warm-up
20 min. "Tempo"- comfortably hard
2 mile cool down

I decided not to do the tempo on the track today. I should be running my tempo anywhere from 5:34-5:40 pace. The mile marks took me longer today (6:00, 6:00, 5:45), but I had some hills on the roads. For some reason it didn't feel as easy as last week either. I seemed to recover quickly from the tempo though. I plan on doing another quality workout tomorrow followed by two easy days. Tomorrow will put me 10 days out for my big 10K in fairbanks.

6/9
5+ miles- recovery
36 min.

Nice and easy to Huffman and back. Felt pretty good.

Mileage for the Year 2008
1226 miles

Mileage for the week 6/2-6/8
55 miles

6/8
14.5 miles
1hr. 44min.

I ran with Jerry this morning and we took off from Goose Lake and headed toward westchester lagoon. Turned around and headed back toward APU, we had too make a quick detour when we came across a cow moose and her two little babies on the bike path (Didn't feel like sprinting this morning). We also ran some nice trails around UAA & APU. It was nice to get off the pavement for awhile. Felt pretty good the whole run, but defintely felt a little tired at the end.

6/7
7+ miles
49 minutes

Just an easy run to Dearmoun and back. Legs felt tired the first couple of miles, but better as the run went on.

6/6
10 miles
Twilight 12K Race- 41:44

This was a real cool race. It started at Skinny Raven and went to goverment hill over the bridges. Came back and headed down the coastal trail to Westchester and then back up to the Park Strip. I ended up finishing 2nd overall. I felt pretty good the first 4 miles but then struggled with a real bad side cramp. I haven't gotten one of those for a long time. I felt like I could go faster, but I was struggling trying to get rid of it. It's funny the games your mind will play when it gets tired. I felt like stopping around mile 4, but I work too hard to quit. Skinny Raven and Jerry Ross did an excellent job putting this race on. Lots of watermelon, oranges, Mooses Tooth Pizza, and excellent prizes. I won $70 in Gift certificates to skinny raven and a cool water bottle. Oh yeah, the weather turned out great too. I now have 2 weeks off until my next race in Fairbanks (Midnight Sun 10K). I hope to get some good key workouts in and stay healthy.

6/5
7+ miles
49 min.

I ran to Dearmoun and back. I felt okay. I feel ready for the 12K tomorrow. Should be fun.

6/4
Off- Recovery

I decided to take a recovery day since I didn't on my usual monday, especially with a race coming up on friday. I felt okay to run today, but I just like the idea of one rest day per week.


6/3
8 miles

2 mile warm-up
2 X 1 mile- tempo (5:30, 5:33) w/ 400 jog
2 X 1000- Interval (3:09, 3:09) w/ 400 jog
4 X 200- Reps (34, 34, 34, 34)
1.5 mile cool down

6/2
8 miles
1hr.

Jerry, JC, and I ran this morning the Twilight 12K course. We took it really easy and it was nice to run the course before I race it on friday. It has a couple good hills and some nice downhills too. Should be a fun race.

Mileage for the year 2008
1171 miles

Mileage for the week 5/26- 6/1
50 miles

6/1
16 miles
1 hr. 59min.

I ran with Jerry's Marathon training group this morning. We started at Earthquake park and ran most of the run with Jerry and Brent Knight. My calves were really sore from the race yesterday and wearing racing flats for the first time. I felt really good running the 16 miles though. We saw lots and lots of moose today.

5/31
8 miles "15:59.7 5K PR!!!"

I ran the curis menard 5K State Championships in Wasilla today. My goal was to break 16 minutes and I did by .3 seconds. I actually felt that was a pretty lofty goal and I was probably capable of running sub 16:20. It feels really good to go under 16 min. and I dropped 40 seconds off my previous PR that I set at the Frostbite footrace this feburary. I was also able to win $100 for my efforts. First place won $500, Second place won $250, and Third Place won $100. The overall winner was still competiting as an amatuer and didn't want to lose his college eligibility. So that bumped my 4th place into the money. Jerry Ross and Monica Tibbetts both received $500 checks for their efforts. I had a real good day.



5/30
5+ miles

I ran the Huffman and back route. Kept it easy and I felt really good. Hope to have a good race tomorrow at the Curtis Menard 5K championships. I should be able to PR in it.

5/29
4.5 miles

I somehow got stuck at home with know one to watch my daughter. So I did the run on my treadmill (yes, the sun was out and the weather was nice). Had to get the run done at this time though. Nice to have the mille option.

5/28
8 miles

25 min warm-up (3.6 miles)
17 min. tempo
1 mile cool down

5/27
7 miles

2 mile warm-up
2 X 1 mile "Tempo Pace" (5:29, 5:36) first was too fast.
2 X 1000 meters "Interval Pace" (3:10, 3:09)
4 X 200 meters "Reps Pace" (34 sec.)

10 min. cool down

5/26
Off-Recovery

Mileage for the Year 2008
1121 miles

Mileage for the week 5/19- 5/25
49 miles

5/25
13.5 miles
1 hr. 27 min.

I ran around Farmers Loop in Fairbanks. It was a great run. Nice to think about the days when I use to ride my bike in high school around that loop. Never thought about running around it back then. Nice weather, sun was out, but a nice cool wind too.

5/24
7+ miles
50 min.

Same 2 loops like yesterday. Felt good, but a little tired from the lack of sleep.

5/23
7+ miles
50 min.

I ran a loop by my dads house in fairbanks twice. I felt really good and felt like I had a lot of energy in my legs. Weather was nice too.

5/22
5+ miles

I was on my way up to fairbanks for state track and in a bad mood because I didn't get my workout in, so while driving on muldoon I decided to pullover at Bartlett High School and go for an easy 37 min. I was glad I did because it made the drive to fairbanks more enjoyable.

5/21
7 miles

2 mile warm-up
3X 1 mile (workout Jerry Ross showed me to do 10 days out of a 5K race)
1st mile- 5:20 (threshold) w/ 400 jog
2nd mile- 5:09 (VO2 Max) w/ 400 jog
3rd mile- 4:58 (deficit)

15 minute cooldown

I felt way better today in my legs than I did on Monday and tuesday. This was a good workout. Felt pretty strong during it. First time I broke 5 min. in a mile since high school. Super weather today too! I'm heading to fairbanks this weekend for State track. Hope to get a couple of good runs up their.


5/20
9 miles w/ 8 X 100 striders

I ran the figure 8 loop from south today plus some striders. It was probably the nicest day of the year so far. I even had my shirt off. My legs have really felt the effects of last week. I had the 2 workouts on the track and then the arctic valley hill run. I felt fine sunday, but monday and today my legs are really sore and ache a little (feet & right hip). It is probably a combination of the new types of workouts and maybe a little to close to Boston. I have a good workout planned for tomorrow to do 10 days out of a 5K. Not sure if I'll do it or put it off a day until my legs feel better.

5/19
Off- Recovery

Mileage for the Year 2008
1072 miles

Mileage for the week 5/12- 5/18
53 miles

5/18
12 miles
1 hr. 20 min.

Jerry, Monica, Debbie Mumma and I met at Bird Creek on Turnagain arm. Jerry and I took off on the bike trail toward Girdwood. We ran at a pretty good clip today and the first 6 miles were with a good head wind. Nice to have the wind to our backs on the way back though. You could feel it pushing us along. Beautiful morning to run.

5/17
6 miles
53 minutes (49 minutes from bottom of hill)

Today we ran up Arctic Valley. I know that it is good for me and builds a lot of strength in my legs, but its a tough run. 6 miles of uphill and steep in some portions. Jerry Ross, Sam Hill, Brent Knight, Todd List and I ran it. We saw a HUGE brown bear while we were driving to the start. I've never seen a bear that big in the Anchorage area. We made sure to stick together while we ran past that part of the run. Felt good to bank this run in my training.


5/16
7+ miles
49 min.

I ran from the Region IV track meet @ Bartlett to the Ft. Richardson overpass on the bike trail and back. I felt really really good on this run. On the way back I ran right by a small black bear probably 10 ft. away. Luckily it was on the other side of the fence. It was small and was just sitting and watching.

5/15
7 miles

Another track workout:
2 mile warm-up (Huffman and back)
3 X 1000 (Tempo Pace- 3:30)
2 X 1000 (Interval Pace- 3:13)
4 X 200 (Reps- 35)
1 mile cool down

It was another good quality workout. I tried my best to stay on pace. The first temp thousand was too fast, but the other 2 were right on. The Intervals felt good and I was in control. Tried to keep the rest as little as possible. The 200's went good and I felt recovered before each one. I'm going to do just 2 workouts this week, since I just started training again.

5/14
8+ miles
56 min.

I ran the figure 8 loop @ South. Felt pretty good, I think my legs were a little tired from the speed work yesterday that I'm not use too. It's been a real cold spring this year.

5/13
7 miles

Did a track workout. Trying to focus on 5K and 10K training until July.

2 mile warm-up
20 minute Tempo (ran 85 seconds laps (5:40 pace)for 20 minutes)- felt in control.
4X200 meter reps (:35 sec. w/ 200 jog full recovery).
1+ mile cool down

5/12
6 miles
40 min.

After school I ran a quick 6 from home to Huffman and back with a little extra. Felt really good.


Mileage for the year 2008
1019 miles

Mileage for the week 5/5-5/11
40 miles

5/11
10 miles
1 hr. 10min.

I ran with Jerry Ross and Todd List today and some of his marathon training group. We met at Earthquake park and ran on the coastal trail. It was a real nice morning and saw lots of moose. Felt really good too.

5/10
Off- Recovery

5/9
7+ miles
46 min.

I ran the Dearmoun and back route. I warmed up to Dearmoun a little less than 7 min. pace than did a good tempo back home. I looked down at watch for one of mile mile splits at 5:40ish. It was my first faster workout really since Boston.

5/8
8+ miles
57 minutes

I did the figure 8 loop @ South. Felt pretty good. Legs a little tired since I wasn't use to the speed work from yesterday. Good run.

5/7
5 miles

I did a nice workout with the track team today. We did a 2 mile warm-up and then 2 laps of pick ups on the track. Trying to get kids to feel what their pace should feel like in a race. Next:

2-400's @ 2 mile race pace (1:30 rest)
2-200's @ 1 mile race pace (200 jog)
4-200's @ 800 race pace (200 jog)
1 mile cool down.

5/6
6+ miles
43 minutes

I ran the upper 4 at south and Arboretum circle. I would say it was a good aerobic effort. Felt pretty good. I don't think I'm ready for some speed workouts yet. Hopefully by next week. I think? I need a coach or guidance for some good 5K or 10K races, before I tackle another marathon this fall.

5/5
4.5 miles

I ran with the track team again. We did the lower 4 loop. We started out nice and easy until we got to Dearmoun. Picked it up a little up dearmoun. When we got to Elmore I went 2 mile pace, then picked it up to mile pace down to south. Good run and nice weather.

Mileage for the Year of 2008
979 miles

Mileage for the week of 4/28- 5/4
28 miles

5/4
10+ miles
1 hr. 10 min.

I ran with JC today from the West club. We ran down to the chester creek trail and ran part of the Humpys Half course. We finished around Westchester and up the West High hill. Good run. At times we were running around 6:45 pace. Felt good to get the legs moving again.

5/3
7+ miles

I ran to Dearmoun and back. I felt really good and was running around 6:45 pace. Tried to keep it like a general aerobic run.

5/2
Off- Recovery

5/1
5+ miles

Ran the warm-up with track team before they did their repeats. After practice I ran for 30+ minutes. Felt good.

4/30
Off- Recovery

4/29
2 miles- recovery

I did the warm-up with the track team before they did their 400's.

4/28
4+ miles

I did an easy 4 miles with the track team. The lower 4 mile loop. The sun was out and warm. Felt good. Still fighting my cold a little.

Mileage for the year 2008
951 miles

Mileage for the week 4/21- 4/27
30 miles

4/27
4 miles

I really felt like running today. We got another snow storm 15+ inches yesterday. Did an easy jog on the treadmill at almost 8 minute pace. It just felt good to get the legs moving and I'm sure it helped get the blood flowing to aid in the recovery process better.

4/26
Off- Recovery

4/25
Off- Recovery

4/24
Off- Recovery

4/23
Off- Recovery

4/22
Off- Recovery

4/21

26 miles

Boston Marathon- 2:44:01 (Personal Record- 6:16 pace)Negative split. Faster 2nd half.

Well, Boston is awesome. It was my first big marathon and I didn't know what to expect. I have to believe it doesn't get any better than Boston. The crowds were amazing. Non-stop cheering and support the entire 26 miles. Weselley College was so cool. You actually do hear the crowds like a mile away and it so loud while you run by from the screaming girls. I was prepared for the Newton Hills and heartbreak. I actually surged up them and felt great. I believe that had to do with all the hills in anchorage on my training routes (Huffman Hill). I thought the downhills were harder. It really did take a toll on my quads. It's hard to explain, but I felt really good the entire race. The last couple of mile were tough, but I finished with a 6:12 mile. I was able to run behind Lance Armstrong for a couple miles before I passed him. The whole experience was great! I can't wait to run Boston again.


Here are my mile splits.

mile 1- 6:21
mile 2- 6:18
mile 3- 6:37
mile 4- 6:14
mile 5- 6:18
mile 6- 6:14
mile 7- 6:12
mile 8- 6:14
mile 9- 6:12
mile 10- 6:14
mile 11- 6:13
mile 12- 6:10
mile 13- 6:07
mile 14- 6:07
mile 15- 6:17
mile 16- 6:04
mile 17- 6:17
mile 18- 6:19
mile 19- 6:11
mile 20- 6:14
mile 21- 6:34
mile 22- 6:08
mile 23- 6:20
mile 24- 6:08
mile 25- 6:17
mile 26- 6:12
mile .2- 1:20

Mileage for the year of 2008
921 miles

Mileage for the week of 4/14- 4/20
27 miles

4/20
2+ miles (20 minutes)

Just ran a shake out run today to stay sharp. Ran after the womens Olympic Trial Marathon race. I felt really good. I can't wait until tomorrow.

4/19
4 miles (30 minutes) really easy by the charles river. Felt sluggish and legs a little heavy. I think it's from flying all day yesterday.

4/18
Off- Flew to Boston (Walked around Expo)

4/17
5+ miles
34 min.

I ran my Huffman and back route. It was nice to run in shorts. I felt really really good. This backing off on mileage the last couple weeks (taper phase) before the race is starting to give me my energy back. I leave tonight for Boston. I am ready. The work is done, now I just need to perform.

4/16
7 miles (2 miles @ marathon race pace 6:15)

Today was a dress rehearsal workout. I wore the clothes I would be racing in and wore my racing shoe as well. I did the first 4 miles easy than did 2 miles @ marathon race pace then did a 1 mile cool down. I felt really good the entire workout. Can't wait to race on monday.

4/15
5+ miles am- recovery
4+ miles pm- recovery

I did the am workout outside. It was nice and I felt good, but just a little tired. Then it decided to snow again in the afternoon and it was blowing pretty good. So I did the pm run on the treadmill.


4/14
Off- Recovery

Mileage for the Year 2008
894 miles

Mileage for the week of 4/7-4/13
41 miles

4/13
12+ miles

I ran with Jerry Ross and Monica Tibbetts today. We did the south loop with the service extention. It was a real nice to be able to run and visit since we haven't run together for a very long time. Plus, today's run was suppose to be nice and easy. I did feel really strong today and I don't think my heart rate got very high at all. Next time I see them it will be in Boston. Can't believe it is almost here. I am ready!!!!

4/12
7+ miles ( 6 X 100 striders)
48 min.

Nice and sunny about 30 degrees out. Ran to Dearmoun and back and felt great. I'm feeling really fit and that is a good sign.

4/11
Off- recovery



4/10
8 miles (3 X 1 mile @ 5K pace w/ 2:00 rest)

I did todays workout on the precor treadmill. I warmed up for 2 miles before the mile repeats and did a 2.5 mile cool down after. Everything felt great. This was my last VO2 max workout before Boston.

4/9
5 miles- recovery.

It snowed another 4-7 inches last night. The treadmill it was. Very easy effort.

4/8
8 miles

I ran the figure 8 loop route @ South. I felt really good. It was good to run down Huffman hill one more time to get my quads ready for the downhills in Boston. While I was finishing my run the snow really started to come down. I'm really not that mad about the snow, because my training is really finished. I just need to be smart on this taper and get to the starting line healthy.

4/7
Off- Recovery


Mileage for the year 2008
853 miles

Mileage for the week 3/31- 4/6
57 miles

4/6
17+ miles
2 hrs.
12 min. Ice bath

Can't believe it snowed about 5 inches in Anchorage yesteday and today. Thank God I invested in a treadmill this fall. It was actually kind of nice running on it today. I had my water, was in shorts, good music and I could control my pace better. Even though it always feels harder on the treadmill. I did my last couple of miles at marathon race pace (6:15). 2 weeks until Boston!!!!

4/5
10 miles
12 min. Ice bath

10K "Time Trial" 34:19

Mile 1 5:36
Mile 2 5:36
Mile 3 5:33
Mile 4 5:30
Mile 5 5:30
Mile 6 5:27
Last .2 1:05

I hadn't decided whether I'd do my 10K outside or on the treadmill. It decided to snow all day today over 3 inches. So the treadmill it was. I did a 2 mile warm-up and then got busy. I felt really strong the first 5 miles, breathing felt good and technique was good. The last 1.2 miles was tough though. I had to really concentrate and try to relax. I didn't really want to be running anymore. I'm happy with my fitness right now. It was really my last hard workout. I have a 17 miler tomorrow and some mile repeats next thursday, but the rest is easy. Can't wait for Boston!

4/4
5 miles- recovery

Nice and easy at South w/ track.

4/3
6 miles- recovery (6 X 100 striders)
40 minutes

Ran in my shorts today for the first time outside this year. Huffman and back with a little extra. Good run.

4/2
12 miles
1 hr. 22min.

Sunny and warmer today. Felt good. I ran the lower 4 @ South twice and added on to O'malley and back. I'm going to really recover the next 2 days, so I can run the 10K on saturday.

4/1
7+ miles
49 minutes

I ran to Dearmoun and back. Tried to keep it nice and easy. Legs a little tired from sunday still.

3/31
Off-Recovery

Mileage for the year of 2008
796 miles

Mileage for the week of 3/24-3/30
70 miles

3/30
20 miles
2 hrs. 12min.

This was a quality workout today. I felt pretty good. A little tired at the end, but I wanted to give my legs some work on this long run. I was able to use a Garmin GPS watch today, so I'm going to post my mile times. Next sunday will be my last long run before Boston (17-18 miles). I won't run it as hard, but I do want to run a couple of miles at marathon pace.

mile 1: 6:45
mile 2: 6:52
mile 3: 6:36
mile 4: 6:32
mile 5: 6:47
mile 6: 7:19 (part of huffman hill)
mile 7: 7:00 (part of huffman hill)
mile 8: 6:29
mile 9: 6:50
mile 10: 6:23
mile 11: 6:17
mile 12: 6:28
mile 13: 6:44
mile 14: 6:53
mile 15: 6:23
mile 16: 6:28
mile 17: 6:23
mile 18: 6:24
mile 19: 6:16
mile 20: 6:05

3/29
5+ miles- recovery
34 minutes

Cool and sunny today. Felt great running. Huffman and back.

3/28
9 miles (6 X 100 Striders)
1hr.

It was sunny but cool. Felt a little like spring though. Felt super during the run. I felt like I wanted to go really fast, but knew that wasn't the point of the workout today.

3/27
14 miles

The workout was easy, but when I did it was rough. We have parent teacher conferences all day and I didn't want to run at 7pm at night and the break during the day wasn't long enough. So, I got out of bed at 5am and jumped on the treadmill. It's nice to have it finished for the day though.

3/26
11 miles (6 X 1200 @ 5K pace w/ 2min rest)
1 hr. 13min.

I had another quality workout today. I was going to run at the dome, but UAA was practicing and I couldn't use the track until 12:30p. I did the workout at home on my treadmill. I ran a 3 mile warm-up than did the 1200's and finished with another 2.5 miles. The 1200's were done at 5K pace (4 mins). I felt under control and my recovery was quick, I felt almost ready to run another in 1 min. rest.

3/25
6 miles am
5+miles pm

I did the morning workout on the treadmill. Felt pretty good. Just nice and easy. After school I did 5.2 miles outside (lower 4 @ South) and a little extra. It was sunny and 40 above. It felt really good to run in the sun.

3/24
Off- Recovery

Mileage for the year 2008
726 miles

Mileage for the week 3/17-3/23
64 miles

3/23
19 miles

1.5 mile warm-up
2 mile tempo (5:40, 5:40)
2-3 min. rest
2 mile tempo (5:40, 5:40)
10 mile easy
3 mile temp (5:40,5:40, 5:40)
1 mile cool down

Today was a very quality workout and gave me some great confidence about where my fitness is at right now. I met JC and Sam Hill at the Dome. Easy warm-up and then did the tempo on the track (I hit 85 sec. per lap). After the tempo's I put my trainers on and warmer clothes and headed outside for a 10 miler. I tried to keep it easy because I knew I had a 3 mile tempo run when I finished. When I got back to the dome I put on my marathon shoes and did a warm-up lap. I didn't think I would be able to the 3 mile tempo run, but once I started I felt pretty good. I'm very pleased to have banked this workout before Boston. JC told me that when he coached Chris Clark (2000 Olympic Marathoner) they did this as a quality workout before the trials. The idea behind the workout is to be able to run hard at the end of a marathon.

3/22
8+ miles- recovery
1 hr.

I ran on the treadmill today. I just wanted to keep it really easy to be ready for tomorrows workout. My legs felt a little tired this week. Gotta get them ready for Boston.


3/21
8.5 miles
1hr.

I ran the figure 8 loop at South. It was about 40 degrees and sunny. Felt really good.

3/20 - My 34th birthday!!!
6+ miles (6X100 strides)- recovery

Took it easy and ran with some kids at track practice today.

3/19
13.5+ miles
1hr. 33min.

I did my workout from south again. When I started out I felt strong and was probably going a little fast. I ran the lower 4 mile loop at south and then did the service extention (huffman hill) and ended up back at South. I didn't feel so hot when I got to Lake Otis and Abbott and I still had about 25 minutes to go. Just kind of hit a wall. My cardio felt fine, but my legs didn't seem to have a lot left. Of course I toughened it out and finished.

3/18
9+ miles (5X600 @ 5K pace w/2min rest)
1 hr.

I did todays workout from south. I warmed up 15min. to O'malley and then started my 600's. I tried to remain relaxed through the 600's. I felt good and also felt fresh for each 600. I also kept a good pace for the rest of the miles.


3/17
Off- Recovery

Mileage for the year 2008
662 miles

Mileage for the week of 3/10-3/16
71 miles

3/16
17 miles (14 miles @ marathon pace)
1 hr. 50min.

2 mile warm-up
14 miles @ 6:15 pace
1 mile cool down

Today's workout was very encouraging to me. It seemed so easy. I did it on the treadmill to make sure my mileage and pace were correct. 6:15 felt very comfortable to me. I'm pretty sure I can maintain this pace throughout my marathon. I practiced drinking water every couple of miles and took a Gu twice (5 mile & 10 mile). The last 3 miles I did a 1.5% decline to get my quads more work for the downhills in Boston.


3/15
5+ miles- recovery
35 min.

I ran to Huffman and back. Probably a little fast for a recovery run, but I don't think I could've gone too much slower.

3/14
12 miles
1 hr. 22min.

I did the South loop and service extension again today. It was a little chili out (15 above), but really sunny and I did the run as the sun was just getting over the mountains. I felt really good. I pushed it up Huffman hill (1 mile) and felt very strong the whole run. Great workout! Looking forward to sunday's test (17 miles w/ 14 at marathon pace)and running in my new Asics DS Trainers that I will use for Boston.

3/13
6 miles am- recovery
5+miles pm- recovery

Ran on the mille in the morning. Felt good. Ran outside in the afternoon and felt great. The sun was out which made me feel a lot better.

3/12
15 miles
1 hr. 45min.

One of the worst things to see when you wake up in mid-march is a few fresh inches of snow. Just when I thought winter was over for the year. Oh well. Didn't want to deal with the unplowed streets or sidewalks so I did the whole 15 miles on the treadmill. The run got progressively faster. I started at 7:21 pace to warm-up and slowly went faster every mile. My last 2 miles were done at 6:35pace.

3/11
11 miles
(6 X 1000 @ 5K pace w/ 90 sec. rest)

I did today's workout at the Dome. Inside the dome is a very nice 400 meter indoor track. It was built this past year in anchorage and can host track meets, football, soccer, softball, etc.... It is actually 413 meters around (so its a little longer than a normal track) because they had to make the infield bigger for a regualtion soccer field. So I had a hard time determining where to stop to get 1,000 meters or what my 200 and 400 meter splits were. So, I think I ran a little too fast on my repeats. Oh well, it was nice to get some VO2 max work done. I ran about 5 miles when I finished my repeats as well. It was a little difficult after the hard workout.

3/10
Off- Recovery

Mileage for the year 2008
591 miles

Mileage for the week 3/3-3/9
67 miles

3/9
17-18 miles (I did my 12 mile loop and then just ran around neighborhoods. Don't know exact mileage).
2hrs. 08mins.

I felt pretty tired this morning. Didn't get a good night sleep (6hrs.) and I could feel the effects of last nights workout. I was happy when I was done today.

3/8
10 miles

2 mile warm-up
10K "Time Trial"- 34:22
mile 1: 5:39
mile 2: 5:33
mile 3: 5:32
mile 4: 5:32
mile 5: 5:32
mile 6: 5:27 (1.5% decline)
last .2: I forgot?

2mile cool down

I'm happy with today's workout. I had to do it in the evening due to an all day wrestling tournament in Wasilla. I did an easy 2 mile warm-up with a couple of strides. The 10K was on my treadmill. It felt very good. I really had to focus, but my form was good and I just kept rolling. I did the last mile at a slight decline to get some effect of what it might feel like in Boston.



3/7
5 miles- recovery

Nice and easy on the mille.

3/6
6 miles am
5+miles pm

Did the morning workout on the treadmill and the afteroon workout outside. Just kept it easy to recover.

3/5
14 miles
1hr. 39 minutes

It snowed today, but was still warm and very windy. I should've ran outside, but I didn't want to deal with the puddles and getting splashed by vehicles, etc.. so I did the whole 14 on the mille. The running was easy, but the treadmill got to me mentally yesterday. It was pretty boring.

3/4
9 miles (5X600 @ 5K pace)
1hr. 2min.

I did today's workout on the treadmill. It's really warm today 40 above, but super windy. At least snow and ice is melting a little. Workout was good. I did a 3 mile warm-up and then went into the 600's. I could feel my legs a little tight on the first one from sunday's workout. After that I seemed to loosen up. Felt pretty good. Then I did my last 3 miles a 7min. pace.


3/3
Off- Recovery

Mileage for the year 2008
573 miles

Mileage for the week 2/25-3/2
73 miles

3/2
24 miles
2hrs. 45 min.

I had a great workout today. I did the first 12 outside. South loop w/ service extention. The hills in the course are good training for Boston. Just took it nice and relaxed. Most of the run was done on dry pavement on the roads, which I need for the roads in Boston. The last 12 I did on my treadmill. I found a treadmill workout that simulated the 4 hills of boston from miles 16-20. I also increased my pace until my last few miles were at marathon pace (6:22). I am very pleased with this workout, I felt like I could've done another 10 miles. This is giving me some good confidence with 7 weeks until Boston!

Treadmill equivalent of Boston Marathon Hills.

Hill 1: +96 ft, 0.6402 miles long~ 2.83% Grade (use 3%)
Hill 2: +78 ft, 0.3363 miles long~ 4.39% Grade (use 4.5% or 5%)
Hill 3: +75 ft, 0.4698 miles long~ 3.03% Grade (use 3% or 3.5%)
Hill 4 (HBH): +100 ft, 0.4788 miles long,~ 3.96% (use 4% or 4.5%)

Between hill 1 and hill 2 the distance is about 3/4 mile

Between hill 2 and hill 3 is slightly over 1 mile. Like 1.1

Between hill 3 and hill 4 (heartbreak) is about 1/3 to 1/2 mile

3/1
5+ miles-recovery

Nice and easy. Huffman and back. Didn't wear a watch, just went on feel.

2/29
12 miles (7 @ half-marathon pace)
1hr. 18 min.

It was a solid workout:
3 mile warm-up
7 miles @ half-marathon pace (6:00,6:00,6:00,6:00,6:00,5:52,5:52)
2 mile cool down

I felt really good about the workout. Just got on my pace and felt super. My fitness must be getting a lot better.

2/28
6 miles- recovery
42 min

Nice and easy. Huffman and back with a little extra to make six. Legs felt a little tired from yesterdays effort.

2/27
15 miles
1hr. 45min

Today was a good workout. I did the south loop with the service extention for the first 12 miles and finished up with 3 on the treadmill. I ran at a pretty good clip outside. Plus, I ran Huffman Hill pretty hard. This course I run can be a little challenging with the hills, but good practice for Boston.

2/26
6 miles am
5+miles pm

I did the double workout. Morning run was done on treadmill before school. Nice and easy. Actually felt good and awake. Afternoon run was done outside on a nice 28 above sunny day. Still very slick on sidewalks, tried to run close to the roads as possible. Easy recovery runs today.

2/25
Off- Recovery


Mileage for the year 2008
500 miles

Mileage for the week 2/18-2/24
57 miles (Recovery)


2/24
15 miles

Today I ran with Monica, Jerry, and JC. It was a beautiful day for running with temps around 30 above and very sunny. We took it pretty easy today. Most of our run was done on the chester creek trail and coastal trail. We had to watch out for some dog sled teams that were racing the fur rondy dog sled race. It was nice to run with a group today.

2/23
7 miles
5K PR 16:39

I ran the Fur Rondy 5K Frostbite Footrace this morning. I did a nice and easy 2 mile warm-up, ran the race hard, and a cool down. The conditions were pretty good. About 26 above during the race. The course was also very flat, I don't think there was any hills or slight up or down grade at all. I ran the race in my Ice bug running shoes though. The corners of the street had some ice, but I probably should've wore different shoes. I just don't like the feel of the studs hitting dry pavement, plus they are kind of heavy. I did my best and set a 5K PR, but I probably could've finished a little better. Took 3rd place over all. My son Zachary also entered the Kids 2.5K and got 3rd also. I'm so proud of him.

2/22
10 miles
1hr. 11 min.
I just didn't want to deal with the ice today, so the treadmill was the preferred route. I felt really good on it today. Just started out easy and picked the pace up just a little every mile until I was sub-7 pace. Heart rate stayed pretty low the whole workout. I contemplated running just a few miles so my legs would stay fresh for the 5K tomorrow, but I decided to do 10 miles because my main goal is Boston not this 5K race. I don't want to get myself caught up in other races when I'm marathon training.

2/21
6 miles- Recovery
43 min.

Took it easy because it was a recovery day and I was forced to run a little slower because of the icy conditions. Went to Huffman and back with a little extra loop at the end. I need to find some better running conditions soon. I have a feeling it will be like this outside for awhile.

2/20
9 miles
(6 X 600 @ 5K race pace w/90 sec. rest)

With the slick Ice rink conditions outside I did this workout on the mille. It was good to finally get some real speed in today. I'm happy about todays workout.

2/19
10 miles
1hr. 11 min.

Today was brutal. It has been 40 above the last 2 days with wind. This all means the sidewalks are like an ice rink. I was actually standing on my treadmill getting ready to run and all of a sudden I decided to go for it and go outside. I just didn't want to do another run on the mille today. The ice bugs worked great, but I had to be very careful which made the run not very fun. Plus, there were parts where I had to run through a lake, so I got very wet. I'm actually lucky I didn't get hurt out there today. Tomorrow I have more of a speed workout, so I'll have to do it on the treadmill. All this ice kind of puts me in a bad mood about training. I guess its part of living in Anchorage.

2/18
Off- Recovery


Mileage for the Year 2008
443 miles

Mileage for the Week 2/11- 2/17
67 miles


2/17
15 miles (12 @ Marathon Pace)
12 min. Ice bath

2 mile warm-up @ 7:30 pace
2 miles @ 6:30 pace
6 miles @ 6:22 pace
4 miles @ 6:15 pace
1 mile cool down @ 7:03 pace

I've been waiting for this day for awhile to see how I will run at my projected sub 2:46 marathon pace. It ended up being very easy. My heart rate never got about 158 the whole time. Granted I did this whole workout on a treadmill, because of the conditions outside. It gives me a lot of confidence going into the 2nd half of my 18 week program. If I can keep up my training and do it smart and not get crazy, I'm going to have a good race in Boston. John Clark ran the Austin Marathon today as a training run and ran a 2hr. 45 min to place 31st overall and win the Masters Division. That is really impressive to me. I would really like to run a tune-up 1/2 marathon out of state somewhere before Boston, but I just can't afford the plane ticket right now. I may run the Frostbite 5K next saturday in Anchorage, depending on the conditions. I had a good week of training. I'm happy that I was able to train through being sick earlier this week. A couple of days their I could've taken off, but I just took it a little easier and ran through it and now I'm feeling really good again.

2/16
7+ mile w/ 6X100 striders
51 min.

The temp was about 9 above, but there was a good head wind on my way back that kind of frustrated me. I tried to keep things as easy as possible because it was a recovery day, but the wind didn't help things. Legs did feel a little tired. It was kind of hard to do the striders on the snow and ice, but it was okay. Lots of snow and wind so I will probably do tomorrows workout on the mille.

2/15
13 miles
1hr. 32min.

It snowed a lot last night so I didn't want to trudge through the snow today. I did the whole workout on the treadmill. It actually wasn't that bad. I got a good CD playing and drank water every 3 miles. Plus, I get to exprience running in the heat (window is open, but still gets pretty warm). It could be warm in Boston so its good practice.

2/14
6 miles- Recovery
42 min.
Still battling something, but hope to get better soon. Easy run.


2/13
15 miles
1hr. 47 min.
12 min Ice bath

I woke up today and didn't feel that hot. Starting to cough and can tell that my body is fighting something right now. I've been feeling a little off since sunday so I'm hoping I get through it soon and not have to compromise my workouts right now. I had the state scheduling meeting today (scheduling all the sporting events for next school year)and on the way their I started sneezing for about 15 min. straight. I didn't think I was going to be able to get the workout in. Moving around at the meeting and talking, etc. and probably after a few cups of coffee I started to feel a little better. So, I decided to try and do my workout. I started off nice and easy to try and make sure I didn't over do anything. I felt fine. A little tired, but lots of hills on the loop (especially going up Huffman). I did the south loop with the service extension and then did the last 3 on the mille. I need to keep drinking plenty of fluids and get a good nights sleep.

2/12
11 miles (6 miles am/5 miles pm)- Recovery

I did the double workout again today. The morning 6 was done on my treadmill and the afternoon was done outside. I took it easy, but was kind of struggling this morning. I have been fighting some type of illness since sunday morning. My heart rate is higher on my easy run because of this so I just stayed really slow this morning. Felt better in the afternoon, but have some type of cold. Getting runny nose, cough, and just feel run down. If things don't get too bad I will still get all my workouts in.

2/11
Off- Recovery

Mileage for the Year 2008
376 miles

Mileage for the week 2/4-2/10
68 miles

2/10
21 miles
2hr. 30 min.
12min Ice bath

It was about -2below zero when Monica and I took off this morning, but the sun was out in full force. We did the South loop again with the Service extension which is about 13 miles. Then I did the last 8 on my treadmill. The last couple of miles were at 6:53 pace and I felt good. It feels good to log another 20+ mile run in my program. Next weekend I get to do 15 miles, but 12 at my goal Marathon pace. I'm really looking forward to it.

2/9
6 miles
42 min.

It was about 3 above when I took off. Ran to Huffman and back with a little extra to make it six. Ran very relaxed and easy to make sure I recover and ready for tomorrow's 20 miler.

2/8
11 miles (6 @ 1/2 marathon pace).
1hr. 12min.

Today was a good workout. I did it on the mille to make sure my pace was good. I did a 3 mile warm-up and then 6 miles all at 6 min. pace (10mph) and then a 2 mile cool down. It seemed that the first 6min. mile was the hardest, but after that the rest were easy. I definteley have to focus, but was rolling pretty good. If I concentrate on good form the running seems to come a lot easier.

2/7
5+ miles
37 min.
Ran to Huffman and back. It was 10 above so I didn't have to wear my face mask which was nice for a change. Yeah a real heat wave. Nice and sunny still. Legs felt a little tired from yesterday, so I tried to take it pretty easy to recover.

2/6
14 miles
1 hr. 37min
I'm not going to lie, I really don't care for the cold temps. But I do like that it has been really sunny lately. Love running into the sun. I ran the first 9 outside again (south loop) and the last 5 on the mille. It was a pretty good effort. Just trying to roll the miles out, while still feeling good.

2/5
6 miles AM/5 miles PM
I did my first double workout today. I woke up and did 6 on my treadmill before school and then I did 5 miles outside after school. The method behind this is that it is considered a recovery day. A 6 miler and a 5 miler isn't suppose to take as much out of you as a 10+ mile run. I really do hate waking up and running right away. I do way better if I have at least an hour to wake up and prepare. The run in the afternoon was great though. Felt really good and it was SUNNY!!!! But 1 above.

2/4
Off-Recovery
1 hr. Massage

Mileage for the year 2008
308 miles

Mileage for the week 1/28-2/3
70 miles

2/3
22 miles
2hrs. 44min.
12min. Ice bath

When I woke up this morning it was -9 below zero. I was expecting 0 but the -9 threw me off. I ran with Monica today. Jerry, Sam, and JC were all in warm california running a 1/2 marathon (it was raining and windy in cali, which made me feel a little better, just kidding). I heard Jerry and sam ran around 1 hr. 9min. and JC was around 1 hr. 15min. Those are really good times, especially for it being the middle of winter. It makes me wonder what I can run a half in right now. Monica took off from Jerry's house and got about 30min. in before arriving to my house. When I opened the door her eyebrows and eyelashes had about 2 inches of white frost on them. We took off and did the south loop with the Service extension that takes us up huffman hill. I got about 13 miles in outside and then did the last 9 on my treadmill. I felt really good today. I did the first 3 miles (13-16)on the treadmill at about 7:10 pace and then the last 6 (16-22) were at 6:58pace. I felt a little tired at the end, but nothing bad. I think I could run a pretty good marathon right now. I also got my first 70 mile week in my life. I'm pretty pumped about that.

2/2
8+ miles + 10X100 striders
56 min.
Cold and sunny seems to be the theme lately. I went running at 1pm when I think it was the warmest out which was 8 above. Good run. I also found a nice spot right by my house to do the striders. I'm going to make a nice dinner tonight and get ready to run my 21 miler on Super Bowl Sunday. I think I want the patriots to win. It would be cool to see them make it undefeated. Go Pats!

2/1
11+ miles
1hr. 20min.
It was about 2 above today when I went to run. I did 7 outside (to dearmoun and back), and last 4 on the mille. Again about 7 minute pace. Nice and sunny but cold. I CANT WAIT FOR IT TO WARM UP! It'll be awhile though. Jerry, JC, and Sam are all going to california to run a 1/2 marathon. I wish them luck, but I wish I was there running outside in shorts.

1/31
5+ miles (Recovery)
37 min.
Cold out still. 7 above, but really sunny. Getting tired of the cold temps, but it was so sunny I felt like I wanted to be out in it. It feels really good running into the sun. I think I'm in pretty good shape, but need to go slower on these recovery days. I accidently ran a 6:40 mile from mile 2-3.

1/30
14 miles
1hr. 39min.
I did the first 9 outside (south loop) and the last 5 on treadmill. I did it all at 7min. flat pace. It felt super easy again, like I'm just rolling along with little effort. Again, I have to remind myself to slow it down. I took a Espresso Love Gu shot right when I got on the treadmill with 2X caffenie. I almost felt like I wanted to kick it down to 5:30pace or dance or something.

1/29
10 miles
1 hr. 7min
I had a great workout today. It was 10 miles, with 5 miles at my half-marathon pace (10m/5m@ half marathon pace). I did the workout on my mille, to help me with pace. I warmed up with 3 miles around 7:00-7:10 pace, than I did my 5 miles all at 6:00min. pace. Then I cooled down with 2 more miles at 7:00min. pace. I felt really good. The 5 miles at 6min. pace felt easy and I could've done many many more. I did have to focus on my form a little, but it was comfortable.

1/28
Off- Recovery

Mileage for the year 2008
238 miles

Mileage for the week of 1/21-1/27
55 miles (Recovery Week)

1/27
14+miles
1hr. 49min.
Temp -1.

Jerry, Monica and I took off from Skinny Raven and did a similar route that we did 2 weeks ago. It was cold out again at the start, but with the gear it felt fine. I felt really good again the entire run. Today marked the last day of mesocycle #1 (Endurance). I believe I've gotten a good base under me and I'm ready for mesocycle #2 (Lactate threshold+endurance). In this cycle I'll still have 2 medium-distance runs and 1 long run a week. I'll be adding a Lactate threshold run in their too. An example would be 11mi/6 mi @ half marathon race pace. It will train me to run faster without accumulating lactate.

1/26
5+ miles
37min.
Nice and easy to recover. It was sunny out but a little cold. It was really nice to run into the sun. Makes you feel a lot more positive about being out in the cold.

1/25
11 miles
1 hr. 18min.
I was given a free 1 month membership at the Alaska Club so I decided to go and use one of their treadmills. It was a nice precor treadmill with a little longer track and their were tv's to watch too. What I didn't like was that it got pretty hot and I sweat a lot and I felt like I had to constantly wipe myself down so I wouldn't spray sweat all over the machine or the person next to me. Plus, I believe you are suppose to only go for 30 min. at a time or at the most 1hr. on certain treamills. Of course I had to put 11 miles in so I put some false names (bad ettique I know) after me. I just felt like people were watching me and thinking I was on it to long. I think I'll stick with my own treadmill for here on out. The workout went good today though. 7 min. pace.

1/24
5+miles- Recovery
38 minutes
Nice and easy on treadmill. Snowing pretty good outside. Just trying to keep my heart rate down and recover for tomorrow's run.

1/23
12 miles
1 hr. 25 min.
I ran the south loop outside. The wind made it a little cool. The last 3 were done inside on mille. Felt a little tired, but my pace was sub 7 again. Need to get more sleep.

1/22
8+ miles
1 hr.
We got some crazy warm temps in anchorage sunday night and monday morning with wind. All the sidewalk and roads are glazed ice. I decided to do the workout on my mille and stay safe. Felt really good. Miles were under 7min. Last mile was 6:42. I'm suppose to do 10X100 striders at the end. I attempted 8 of them, but it really sucks on my treadmill. Having to push the button up and down constantly.

1/21
Off-Recovery
1 hr. Massage

Mileage for the Year 2008
183 miles

Mileage for the week 1/14-1/20
65 miles

1/20
20+miles
2hrs. 28min.
12min. Ice Bath
Took off from my house today with JC, Jerry, and Monica. I took them on the South Loop and then we added on the loop that goes by Service. The temp. was really nice. It was over 30 above. I can't believe how good I felt during the whole run, it felt so easy. Even going up Huffman hill I felt like pushing my pace, but knew not too. I did my last part of the workout on my treadmill (4 miles)to make sure I got 20 miles in. I wasn't exactly sure how far we ran today outside, because I did a nice 20min. run with JC while we waited for Jerry and Monica. I'm feeling really good at where I'm at right now in my training. Tomorrow I get a nice massage.

1/19
5 miles (Recovery)
37 min.
Another Dearmoun and back run. Kept it really easy. I catch myself running too fast at times and need to make a conscious effort to dial it back a little. Tomorrow is my first 20 miler of my Boston training program.

1/18
13 Miles
1 hr. 33min.
Today I did 9 miles outside and came in and did 4 more on the treadmill. My legs felt tired during the day and during the beginning of the run. After about 30 minutes I started feeling great. I timed a mile between 6 and 7 that was slightly uphill at 6:42 and I was trying just to run relaxed. So, I feel much better about my workout after I was done than I did before I started.

1/17
5+ miles (Recovery)
37 minutes
Just ran to Dearmoun and back. Nice to get outside. I am actually impressed at how fast our city clears the streets and sidewalks of snow. Ice bugs are a must.

1/16
12 miles
1 hr. 24 minutes
I had my wrestling banquet today and jessica left for minnesota for her cousins wedding last night. I was suppose to do a medium distance 14 miler, but couldn't run in the morning (had to get kids off to school) and couldn't run after school (had to get stuff ready for the wrestling banquet). I had a window during lunch and my 5th period (conference period), so I went for it. Drove home and did 12 on my treadmill. It snowed 5+ inches last night and side roads and sidewalks weren't plowed yet. Didn't want to trudge through it. That is when having a treadmill is nice. The run was very easy today. I was even down to 6:49 mile pace near the end. I'll make up the other 2 miles later this week.


1/15
9 miles
1 hr.
Today I did the whole run on my mille. I did the first 4 nice and easy a little over 7 min. pace and then I did my next 4 at (half-marathon pace). I didn't really know what that was going to be right now so I did it like this 6:11, 6:07, 6:03, and 6:00. Then I cooled down with another 7 min. mile. It felt awesome to go a little faster today. I really didn't know what to expect, but it was easy and I felt strong (like I could do more easily).

1/14- OFF Recovery

Mileage for the Year 2008
118 miles

Mileage for the week 1/7- 1/13
62 miles

1/13
18 miles
2 hrs. 8 min.
Temp= -3 below (cold)
Today I ran with Jerry and Monica. It was cold, but with our high tech running gear you don't really notice it that much. We started at Skinny Raven and kind of went all over. Jerry took us on his Twilight 12K course on goverment hill and then we ran down by the coastal trail for awhile. The sun was out which made things really beautiful with the mountains in the background. One thing I can improve on in my training is my rest. Need to get to bed earlier.

1/12
5.2 miles
38 minutes
Temp= 1 above
Recovery run. Ran to Huffman and back. Just an easy stroll. Tried to keep my heart rate as low as I could. Clear skies and sunny today, but cold.


1/11
11.2 miles
1hr. 21 minutes
Temp= 5 above
I ran 7 outside and last 4 on treadmill. Felt really good.

1/10
5 miles
37 minutes
An easy recovery run today. I did it on the good old treadmill. I don't think it stopped snowing all day. It sure is nice to get the shorts on and run inside when the conditions aren't ideal.

1/9
14 miles
1 hr. 45min
I ran the first 7 outside while it was snowing pretty good. Went to Dearmoun and back. The last 7 was done on the treadmill. Good effort.

1/8
9 miles
1hr. 6 min.
South loop again. It felt really easy today and I picked up the pace toward the end. It was beginning to snow pretty good during the run.

1/7
Off-Recovery

Mileage for the Year 2008
56

Mileage for the WeeK 12/31- 1/6
58 miles


6-Jan.
14 miles
1 hr. 45
I ran with Jerry Ross, John Clark, Monica Tibbetts, and Sam Hill. It was a little cool, but the run was great. We left from Jerrys place and ran around by UAA a little and then got on the Chester Creek trail to westchester. I was suprised at how nice and hard packed the trail was. Really nice for running. When we finished we definetly had some frost on the eye brows.

5-Jan.
5 miles
Recovery Run. Tried to keep my heart rate right at 140. Treadmill today.

4-Jan.
10 miles
I ran 7 miles outside (to Dearmoun and back). Then the last 3 on my treadmill. My last mile was 6:50 pace. I didn't feel very good in the morning and wasn't planning on running today. But felt better at 6pm so I went for it. Felt pretty good. Whatever I had I hope that I'm getting over it. Just tired a joints a little aching.

3-Jan.
5 miles
I ran on my treadmill at a very slow pace (8 minute miles). Like yesterday I feel aching and my stomach hurts. So I didn't want to get my heart rate up.

2-Jan.
13 miles
I did the south loop and the last 4 miles on my treadmill. It was a harder effort than it should've been. I believe I've got some kind of stomach virus.

1-Jan. 2008 Happy New Year
9 miles
Ran 4 of the miles at my aerobic threshold (half marathon pace). These runs will really benefit me to run faster in Boston. I did this run in Soldotna right on the Sterling Hwy.

31-Dec.
2.5 miles
It was suppose to be an off day. But my legs were very thrased from artic valley yesterday. So I walked fast on my treadmill to stretch them out and loosen the legs up.

Mileage for the week of 12/24- 12/30
62 miles

30-Dec.
12+ miles
I'm not sure exactly how far I ran today. The total for the run was 1 hr. 41 minutes. I went with Jerry Ross, Sam Hill, and John Clark up Artic Valley. My Jetta couldn't make it to the top of the hill to drop it off, so we kept my car at the bottom and went in Sam's truck. So we had to do our warm-up downhill. I took it easy down and we warmed up for about 45 minutes before we decided to get after it and go up this non-stop mountain. It took me about 50-55 min. of non stop running up hill. It was hard, especially the conditons. Snowy and Icy. Good thing I had my ice bugs on. Even though it was hard, I know that it was very good for me. When I'm running up Heartbreak Hill in Boston, I'm going to think about the days running up Arctic Valley.

29-Dec.
5+ miles
Ran to Dearmoun and back. I took it really easy, so I could feel good for tomorrow's long run.

28-Dec.
9 miles
Ran the south loop again from my house. Temperature was about 22-25 degrees. Felt nice and refreshing. Feeling really good about where I am physically to begin this training for Boston!

27-Dec.
7 miles
I actually ran on a treadmill. I woke up in our hotel and looked outside and saw it was raining hard. We had to check out of our hotel by noon, so I went to the fitness room and ran on a nice Precor.

26-Dec.
10 miles
Ran the nice dirt trails again. I had a real good pace at times. 2nd half was about 6:40 pace.

25-Dec.
6 miles
Ran around the hotel again.

24-Dec.
12 miles
I ran on some awesome dirt trails by my friend Scott Nortons house in Seattle. There were some really good hills too. The fresh air felt awesome and it is really good to get these workouts in outside, before i have to train in the snow for a few months.

Mileage for the week 12/17-12/23 46 miles

23-Dec.
No running. Zach and I went to the Seahawks game and then did some shopping downtown in seattle. No time for a workout.

22-Dec.
6 miles
We are in seattle for our christmas vacation. Temp is really nice. Around 40-45 degrees. Ran around the hotel.

21-Dec.
9 miles
I ran up and around the South loop from home. It warmed up a little from the rest of the week. It was about 7 degrees above zero when I left the house. It was cold when the wind was at my face though. I purchased a pair of (Ice Bug) running shoes from Skinny Raven. They were awesome and are a must for the icy conditions around my house.

20-Dec.
5 miles
Treadmill

19-Dec.
11 miles
Treadmill

18-Dec.
8 miles
Treadmill

17-Dec.
7 miles
Treadmill

18-Oct -----16-Dec. (30+ miles a week on average)

I haven't been updating my blog in a long time, because of the time involved in coaching wrestling. It is very hard to mix wrestling and running together. Wrestling is very demanding. That's what I love about the sport. To be a successful wrestler it takes a lot of different components. You have to pay attention to your flexibility, strength, nutrition, aerobic, and especially your anaerobic needs. Now that I have been running so much, I have lost lots of strength in my upper body. I definetly felt the effects this season. Plus, I had a stud 171 lber to wrestle that would put a whopping on my "already" bad neck and lower back. So, I decided to ease off on the running so I could focus more on wrestling to give my 171 lber a practice partner, since he would whip up on everyone else in the room. I still was able to manage about 30+ miles a week for most of the season.


17-Oct.

Workout: 7+miles 50 min. Felt good and easy. My heart rate got up a little when I threw in the 4% incline between 3-4 miles.


16-Oct.

Workout: I did the running circuit with the wrestlers at the end of practice. It was easy for me since I didn't do the 10-10-10 Live wrestling. I was able to get a good lift before school too.

Pull Ups 4X6
Lat Pulls 4X12
Seated Rows 4X8
Shoulder Shrugs 4X10
Straight Bar Culrs 3X10
Dumbbell Curls 3X12
AB Work 3X50





Mileage for the week of 10/8- 10/14: 34 miles

14-Oct.

Workout: 11+ miles 1hr. 17min. It was rainy and cold outside, so I decided to stay warm and run on my treadmill. I got a really good workout. From mile 3-4 I did a 4% incline @ 6:57 pace. From mile 5-6 I did a 5% incline at 6:57 pace. By the end of the workout I was down to 6:18 pace. I worked hard and my average heart rate was 167. I probably could've stayed hydrated better. It gets warm in the room and I was really thirsty after the workout. I'll try and bring a bottle of water next time.

13-Oct.

Workout: 7+ miles 50min. Ran to Dearmound and back again. Nice and cool. Felt really good though. Today was our first competition in wrestling. It felt good coaching kids on the mat today. We tried to give each kid 2 matches. Good way to start the season.

12-Oct.

Workout: 7+miles 50min. Easy run this morning. Put in a little hill from 3-4 miles and picked it up a little at the end. 6:28pace


11-Oct.

Workout: No run this morning. (Very sore, from Wrestling yesterday in my 15 min. match). Was able to lift before school though.

Back squats 4X10
Deadlift 3X10
Leg Curl 3X10
Bench Press 4X8
Dumbbell Incline 4X8
Dumbbell Flies 3X12
Dips 3X8
Push Downs 4X12
AB Work 100




10-Oct.

Workout: 6+ miles 45 min. Easy. Felt good running. A little tired at the start.



9-Oct.

Workout: Running Circuit w/Wrestling Team. It's designed with wrestlers in mind. It works both the aerobic system as well as anaerobic. The whold workout is only 2.6 miles, but tough after a wrestling practice.

Lifted weights this morning.

Pull Ups 4X6
Lat Pulls 4X12
Seated Rows 4X8
Shoulder Shrugs 4X10
Straight Bar Culrs 3X10
Dumbbell Curls 3X12
AB Work 3X50


8-Oct.

Took the day off from running. I ran 7 straight days last week so I needed it.

Weekly Mileage 10/1-10/7 50.6 miles

7-Oct.

Workout: 11.6 miles 1hr. 20min. Beautiful and sunny today, but cold. Running up Huffman I came across some snow from last night. I hope it doesn't snow in town for a couple more weeks.

6-Oct.

Workout: 9 miles 1hr. 01min. Ran up and around south loop from home. It was real real nice to not run on treadmill today. I went at a good clip and my average heart rate was around 165. On some of the hills it was all the way up to 177. It is definetly getting colder outside too. Tomorrow is the Twin Cities Marathon and Chicago Marathon. I know 4 people running the twin cities. My cousin Michelle, Monica Tibbetts, Jerry Ross, and Eric Christenson. I hope they all do well and reach the goals they have set out for each other. The marathon is a very special event that take a lot of planning to race well. It will also be fun to check out the results from Chicago. I've been following some of the runners on www.chasingkimbia.com

5-Oct.

Workout: 6+ miles 45 minutes. Another good morning workout. Threw in a little hill from 3 to 4 mile mark. Heart rate was right around 155 most of workout.

4-Oct.

Workout: 6 miles 45 minutes. Easy. Felt really good this morning. Must be getting used to running at 5am.

3-Oct.

Workout: 6 miles 45 minutes Easy. It's going to be nice this winter having my treadmill. I wish I could get some better running workouts in, but this will have to do for awhile.

2-Oct.

Workout: 6 miles 45 minutes. Another 5:15am workout. I was smart this morning and turned on a fan and cracked the window a little. Made a big difference.

World Record was broke in the Marathon a couple of days ago. 2:04:26 by Haile Gebrselassie in the Berlin Marathon.
1-Oct.

Workout: 6 miles 45 minutes. Workout was at 5:15am on my new treadmill. I will need to get this done in the morning during wrestling season. My goal is to just go 45min-an hour during the weekdays. It was very hot upstairs with the windows and door closed. Need to get a fan and open the window a little. I guess it is good practice for hotter days. Wrestling starts today.

30-Sept.

NO workout. Drove back from Kenai.

29-Sept.

Workout: 10 miles 1hr. 10min A good run. I think my legs could feel the back squats I did a few days ago. I ran at a good pace and my average heart rate was 159. Course- Late Otis, Dearmoun,up to Elmore Loop.

28-Sept.

Workout: 6 miles 41 min. O'malley,Lake Otis, Dearmoun Loop. Feeling fit. Perfect running conditions. Cool.

27-Sept.

Workout: 7+ miles 49 min. Dearmoun and Back. Another good easy workout. Ran with my heart rate monitor to keep it easy. On another note: My son ran the mile in PE class today and won. He ran a 6:52 mile. Not bad for a 5th grader.

26-Sept.

Workout: 6+ miles 41 min. Felt really good running. Lifted weights afterwards.

Back squats 4X10
Deadlift 3X10
Leg Curl 3X10
Bench Press 4X8
Dumbbell Incline 4X8
Dumbbell Flies 3X12
Dips 3X8
Push Downs 4X12
AB Work 100






25-Sept.

Workout: Went to Service and did a little wrestling. Drilled takedowns for 10+ minutes and went live a little. Wrestling begins in 5 days!

24-Sept.

Workout: 4 miles 30 minutes. Ran with a couple of wrestlers. Easy than a little harder up Huffman. Then hit the weights. Only a couple of kids took advantage of the workout. Oh well. It's their wrestling season, not mine.

Pull Ups 4X6
Lat Pulls 4X12
Seated Rows 4X8
Shoulder Shrugs 4X8
Dumbbell Curls 3X12
AB Work 2X50


Weekly Mileage 9/17-9/23 34.5 miles Year to Date:1,198.5 miles
23-Sept.

Workout: 13 miles 1hr. 49min. Auto Max out in Eagle River. Started at Jitters in Eagle River and ran with Luke Duffy. It was a real easy (slow) run, but was nice to visit with Luke. Nice to get off the pavement and run on dirt roads.

22-Sept.

Workout: 7+ miles 50 min. Ran to Dearmoun and back on Lake Otis. It was a sunny clear sky morning, but chilly. Felt good getting out in the cool weather.

21-Sept.

Workout: 6.5 miles 42 minutes. O'Malley, Lake Otis, Dearmoun Loop. Felt good but sore from lifting and wrestling. Beautiful fall day.

20-Sept.

Workout: Today I went with a few of the wrestlers from South to Service to wrestle. We did a little 15 minute warm-up (jogging/stretching) and then I drilled some takedowns with Blake. It was nice to get back on the mat after being off it for so long. Went a little live with some lighter kids from service. I had to be out of their in less than an hour to pick up my kids from school. To keep up with my running during wrestling I know I'm going to have to get up early and get it done before school. Good thing I bought my treadmill.

19-Sept.

Workout: 4 miles 30 minutes. Ran w/ some of my wrestlers again. Few are getting ready for the season. Then we hit some weights for 45 min.

Back squats 4X6
Deadlift 3X10
Leg Curl 3X10
Bench Press 4X8
Dumbbell Incline 4X7
Dumbbell Flies 3X12
Dips 3X8
Push Downs 4X12
AB Work 100


18-Sept.

No workout today. Picked up kids and had to be home because my new treadmill was being delivered. It will be nice to have this winter when I'm getting ready for Boston. Open house at school tonight, didn't get home until 9:30p.

17-Sept.

Workout: 4 miles 30 minutes. Ran with some of my wrestlers today. An easy run then went a little harder up Huffman Hill and easy back.

Weights:
Pull Ups 4X6
Lat Pulls 4X12
Seated Rows 4X8
Shoulder Shrugs 4X8
Dumbbell Curls 3X12
AB Work 2X50


Weekly Mileage 9/10-9/16 38.6 miles Year to Date:1,164 miles

16-Sept.

Workout: 11.6 miles 1hr. 20min. Easy run but a couple good hills. 6:55 pace. It was a beautiful fall day today. Perfect conditions. About 60 degrees and sunny. I found a nice run that starts by my new place. I stay on Lake Otis to Dearmoun. Take a left on Dearmoun and go up to Elmore. Take a left on Elmore and go to Huffman. Take a right on Huffman to Birch. Take a left on Birch and take it past O'malley to Abbott road. Take a left on Abbott and go back to Independance park.

15-Sept.

Workout: 6 miles 40 minutes Easy Run.

14-Sept.

No workout :( Lots of things to do after school. Couldn't fit in a run.

13-Sept.

Workout: 8+ miles 55 minutes. Figure 8 @ South. Cool weather and I felt good. I went a little faster than easy about 6:40 pace, not bad considering some good hills.

12-Sept.

Workout: 6.5 miles 43 minutes. O'malley & Lower 4. Felt good today. You could feel the lower temperature. Feels good to run in it, but winter is right around the corner.

11-Sept. No excuse, but was very busy today. Had to organize my garage and then go back to our old house for some last minute items. It will be nice when the move is finalized.

10-Sept.

Workout: 6.5 miles 45 minutes. Upper 4 @ South. Today was a good run. There were a couple long hills. Sure is nice to run in the fall when the weather is cool. I might run in the tuesday night race tomorrow.

Weekly Mileage 9/3-9/9 23 miles Year to Date: 1,125.5 miles
9-Sept.

Workout: 8 miles 55 minutes. I ran from our new house up to south and back. I am really sore and fatigue from moving the last couple of days. I must of made over 100 trips up and down our stairs. Some very heavy lifting with bad technique. My neck, shoulders, back, and legs are feeling it. It is a nice feeling to be done moving though.

8-Sept.

Spent the whole day moving my household goods into our new house.

7-Sept.

Spent the whole evening moving into our new house.

6-Sept.

Workout: 6+ miles 41 minutes O'malley Rd & Lower 4. I felt way better today. Ran at a pretty good clip. A little winded in the beginning but felt better as the run went on. I may try a quality workout tomorrow.

5-Sept.

Workout:4.5 miles 30 minutes. Easy again, but I did throw in some short fartlek (speed play). I felt the same as yesterday. I hope I can come out of this cold by tomorrow. I need to keep drinking a ton of water and get over 8 hrs. of sleep tonight. I'd like to get a couple of quality runs in by the end of the week.

4-Sept.

Workout: 4.5 miles 30 minutes really easy. I ran on the roads around south today. I took it really easy due to being sick. Just wanted to get outside for some fresh air. The tuesday night races start tonight @ Kincaid, but I'm really not feeling well enough to race. I should be fine by next tuesday @ Chugiak.

3- Sept.
Labor Day. I guess I was sicker than I thought. I felt good in yesterdays run, but today I feel kind of lousy. Really stuffed up in the nose. Really tired and kind of light headed and weak. I did manage to get on a mountain bike and pedal for about 40 minutes. I thought it would make me feel better to get some fresh air and break a little sweat.

Weekly Mileage 8/27- 9/2 35.5 miles Year to date:1,102.5 miles
2-Sept.

Workout- 10 miles. 1 hr. 6 min. Tudor/Debarr/Baxter Bog Loop. I felt better today. I got about 10 hrs. of sleep last night, so that helped. Today was nice and cool, so it felt really good to run. Plus, I just watched Bernard Lagat win the gold medal in the 5,000 meters in Osaka. It made me feel fast in today's run. I probably went faster than I should of on a sunday run, but it felt good. I'm going to try in run the tuesday night race this week @ Kincaid if this cold doesn't get worse.

1-Sept.

OFF- Feeling like I'm coming down with a cold. Runny nose and felt tired.

31-Aug.

Workout: 4.5 miles. 30 min. I kept it simple and ran on the boring roads by South. Weather was nice again. Kept it easy.

30-Aug.

Workout: 6+ miles 41 min., Russian Jack Park. Nice and easy workout. I tried going as slow as I could. Felt really really good though. Amazing, another beautiful sunny day in Anchorage. Spent the whole day at the Millenium hotel at a conference with ASAA and Athletic Directors from all over the state. It was valuable as I learned a lot of good information for my job. Tomorrow is friday and we get a 3 day weekend. Yeah!!!



29-Aug.

Workout: 7+ miles @ South. 2 mile warm-up, 20 min. Hard Tempo, 2 mile cool down. Another beautiful day in Anchorage. Sunny and almost 70 degrees again. I always hurt a little when running tempo runs. They say that you should be able to keep up the pace for about an hour. They also say that tempo runs should be "comfortably hard". Like it's comfortable, but you wouldn't mind slowing the pace down a little. I do know that these workouts are very important to help with me run longer at my aerobic threshold. Overall a quality workout today.



28-Aug

Workout: South Track 8 miles.
2 mile warm-up
5 X 1000 meters (3:19, 3:15, 3:15, 3:18, 3:18)w/ 3 min slow jog.
2 mile cool-down

It was another beautiful day here in Anchorage. I hope this weather can roll into september too. It was nice to open the legs up a little. I know that this workout will help me run faster in the tuesday night races. The first was in September 4th in Kincaid. I plan on doing 2 to 3 races until wrestling begins. I have to run and pick up my kids from school. Today was Taelynns first day of Kindergarten.

It was Taelynns first day of Kindergarten.


27-Aug
OFF

26-Aug.

Workout: 16 Miles. I hr. 47min. I took the UAA to Westchester and Back. It was beautiful out. About 70 degrees in Anchorage. The run was really enjoyable. I felt relaxed and my legs felt fresh the entire workout. I was probably running a little under 7 min. Miles.

25-Aug.

Workout: 6 Miles. 42 min. I went to Russian Jack and back. Nice and easy.

24-Aug.

Workout: Another 42min- 6 mile run. The sun was out and it felt nice. First week of school is out and looking forward to the weekend. It was kind of nice not to do any special workouts this week as far as Intervals and Hard Tempo. I'm going to get back into again next week for the Tuesday Night races until wrestling begins.

23-Aug.

Workout: 41 min. I did an easy 6 miles. Good weather and felt good. It feels weird that I'm not really training for anything right now. I will do a couple of the Tuesday Night races up here though. Tomorrow is the big Lost Lake run in Seward. I want to enter that next year.

22- Aug.

Workout: I went for an easy 45 min. run today. I believe I always run faster than I should when it is easy, but its hard to slow down when you feel good. Great conditions. About 55 degrees out and misty rain.

School went good today. Just introduction and gave the kids my expectations for the classes this semester. It looks like I got some good classes this year. I gotta run and pick up my son from his first day of 5th grade.


21- Aug.

Workout- 8 miles- 55min. Figure 8 @ South. I felt pretty good. I was going really easy, but my time was way faster than I was running this course in the spring. A summer of running will do that to you. I also hit the weights for the first time since March. I want to incorparate weights into my training at least 3 days a week. I have lost 10-15 lbs. since I started my marathon training last feb. I lost some needed weight, but also lost a lot of muscle in my upper body. I know you don't need a lot of upper body muscle to run fast, but I'm going to try light weight and more reps to my weight training this year.

Chest & Triceps
Bench Press- 135 4X8
Dumbbell Flys- 25 3X12
Dumbbell Bench- 25 3X12
Tricep Pushdowns- 120 3X12
Dumbbell Extensions- 35- 3X12
Crunches- 2X40


Tomorrow School Starts. Here we go 2007-2008. Let's make it a good school year.


20- Aug.

Yesterday I had a first when it comes to racing. I was all ready to run the Humpy's Half-Marathon here in Anchorage and I missed the start. I actually watched my race start. I thought it was the full Marathon that was starting (was even clapping and cheering them on, but it was actually the half. It took me 2 minutes to find out that my race had already started. It was really embarassing and I felt so stupid and disappointed. I've run plenty of races, so it is hard to believe that this happened. My goal was to run a sub 1hr. 20 min. I was going to run 6 min. mile pace. I did start the race, but went way to fast to try and catch up. My first two miles were both 5:30's, 3rd mile was 5:45, and 4th mile was 6:05. I didn't feel very good after 4 and my pace was already slipping so I decided to drop out, which was embarassing too. I just didn't have it in me to continue when everything went wrong. I can say that I will never let this happen to me again. What is really dissapointing is that this was going to be my last race of the summer season. I'm done racing for the year. I did a total of 6 races this year and I'm ready to be done and just run for awhile. I have big plans for next year in 2008.


19-Aug
Humpys
Missed Start- Wow.

18-Aug
3+miles
25min
Chester Creek
Shake legs out for race tomorrow

17-Aug
OFF
Rested for Humpys. Feel tired.

16-Aug
4miles
32min
O'Malley & Back
First Day Back to School. (Inservice) Legs were
tired from last 2 days. Went easy.

15-Aug
8+ miles
55 min
Tudor & Debarr Loop
15min- 2 mile warm up
3X10 min. Tempo w/ 2 min. rest
1 mile cool down

14-Aug
7+ miles
Wendler Track
15 min- 2 mile warm up
5X 1000 & 3:18 w/ 3 min. rest
1+ mile cool down

13-Aug
OFF

Weekly Mileage 8/6- 8/12 57.5 miles Year to Date: 995 miles
12-Aug
16 miles
1hr. 47min
Westchester & Back
Didn't feel that great in beginning. After 40 min.
I felt much better. Legs felt tired in beginning
Overall a good run.

11-Aug
9.5 miles
1 hr. 3 min
Kenyan Loop&Baxter Bog
Great Morning Run. Felt really comfortable.
Good Pace

10-Aug
6+miles
41min
Russian Jack
Felt good again. Easy effort

9-Aug
8 miles
52 min.
Kenyan Loop
Felt good. Steady Run

8-Aug
9 miles
58 min
Tudor/Debarr/Baxter Bog
15 min warm up
20 min Hard Tempo/ Controlled
23 min. easy

7-Aug
9 miles
Wendler Track
2 mile Warm-up
10X800 @ 2:36-2:39 pace w/ 2min rest
2 mile cool down

6-Aug
OFF

Weekly Mileage 7/30- 8/5 47.5 miles Year to Date: 937.5

5-Aug
14 miles
1hr. 38min
UAA/Westchester/& Back
Ran w/ Hofacker. Legs felt a little tired on way
back. Good run

4-Aug
8.5 miles

10K Classic
2+ mile warm up
34:49 10K PR. It was hard, but I've got my legs
back finally. Wasn't able to cool down.

3-Aug
4 miles
30 min.
Russian Jack & Back
Easy shake out run. Did a few pick ups. Think
I'm ready for a PR tomorrow.

2-Aug
6 miles
42 min.
Russian Jack
My legs must be back. I felt great. Very easy.
Weather was cool so that helped I'm sure.

1-Aug
8 miles
53 min.
Tudor & Debarr Loop
15 min. Warm-up (2 mile)
20 min. Temp Hard
18 min. Run

31-Jul
7 miles
Wendler Track
2 mile Warm-up
5X 1000 (3:19,3:17,3:15, 3:13, 3:17) w/ 3 min
jog recovery.
1+ mile cool down

30-Jul
OFF

Weekly Mileage 7/23- 7/29 55 miles Year to Date: 890 miles
29-Jul
13+ miles
1hr. 30min
Office max run from Jitters in Eagle River
Awesome run. Great roads felt good. Some
good hills. Sunny day. Felt tired toward end
from running with Jens Beck.

28-Jul
8 miles
54 min.
Tudor & Debarr Loop
2 mile Warm-up
25 min. Tempo
10 min. Cool down. Went okay

27-Jul
6 miles
43 min.
Russian Jack
Easy again today.

26-Jul
6 miles
43 min.
Russian Jack
Took it easy after the hard run on Tuesday.Legs
can feel it.

25-Jul
OFF

24-Jul
16 miles
2+hrs.
Lost Lake
A beautiful cross country course. First half is
all up hill. Down hill was muddy & Slippery. Went with
Jerry Ross, Jens Beck, Sam Hill, John Clark, and an
Adidas rep.

23-Jul
6 miles
43 min.
Russian Jack
Hip was hurting a little in beginning, than was
fine. Went easy to be ready for tomorrow.

Weekly Mileage 7/16- 7/22 55.5 miles
22-Jul
10 miles
1hr. 10min
Trails by Campbell Airstrip
Easy run. Ran w/ Jerry Ross, John Clark, &
Casey Miller. It's nice to run on trails.

21-Jul
12 miles
Mens 5 miler
5 miler- 28:59. Just didn't have it in my legs.
Felt dead @ 3 mile mark. I think I will take
next week easy.

20-Jul
4.5 miles
32 min.
Russian Jack & Back
Went Easy, Easy. Felt really good and under
control. We'll see what I've got in my legs
tomorrow.

19-Jul
6 miles
42 min.
Russian Jack
Went slow and easy, but felt tired at times. Can
feel the harder effort in my knees from last 2day.

18-Jul
10+ miles
1 hr. 12min
East H.S. to Westchester & Back
Went good. Easy for first 40 min.
Good tempo for 18 min (3 miles) Easy Jog at
end. Tired toward end.

17-Jul
7+ miles
Wendler Track
3 X 1 mile @ 5:20 w/ 3 min. rest
1X 1000 @ 3:20
Wanted to do at least 4, but legs wouldn't.

16-Jul
6 miles
42 min.
Russian Jack
Felt way better than yesterday.

Weekly Mileage for 7/9- 7/15 47 miles
15-Jul
11+ miles
Sullivan & Back
Felt terrible for several reasons. Need to be a
smarter athlete.

14-Jul
OFF

13-Jul
6 miles
42 min.
Russian Jack & Back
Felt good. Getting Easy. Legs are coming
back.

12-Jul
6 miles
42 min.
UAA & University Lake
Nice and easy. Fun running on trails.

11-Jul
10 miles
1hr. 10min
East H.S. to Westchester & Back
Sunny and Warm. Took it easy. Good day.

10-Jul
7 miles
50 min.
Wendler Track
5 X 1000 w/ 2 min. rest (3:15 avg.)
2 mile Warm-up/2 mile cool down

9-Jul
7 miles
47:40:00
Tudor & Debarr Loop
Ran Hard. Six miles at fast tempo. 1 mile cool
down. Felt okay.

Weekly Mileage 7/2- 7/8 37 miles

8-Jul
11+ miles
1 hr. 22mi
Kincaid Park
Felt great running on the trails. The hills were
a nice change. Saw some moose. Ran w/
Jerry Ross, Casey Miller, Mark Strabel, and
Jens Beck.

7-Jul
7+ miles
52 min.
Kenyan Loop
Wow. Felt awesome today. I will begin
training harder again next week.

6-Jul
OFF

5-Jul
6 miles
41 min.
Russian Jack
Feeling my legs back again. Wanted to go fast,
but kept it easy.

4-Jul
7+ miles
50 min.
Tudor & Debarr Loop
Felt good. Getting Legs back a little. Still tired
in legs. Good run.

3-Jul
Went Biking and went hard. 1 hr. 25 min. Legs
super tired at the end.

2-Jul
6 miles
42 min.
Russian Jack
Nice and easy.

Weekly Mileage 6/25- 7/1 10 miles
1-Jul
6 miles
42 min.
Russian Jack
Felt even better today, but kept it easy. A little
tired at the end.

30-Jun
4 miles
30 min.
Cheney Lake
First Run since Marathon. Legs felt good, but
not much energy in them.

29-Jun
OFF

28-Jun
OFF
Walked a little

27-Jun
OFF

26-Jun
OFF
Walked

25-Jun
OFF
Walked

Weekly Mileage 6/18- 6/24 38.2 miles
24-Jun
OFF

23-Jun
26.2 miles
2:53:16
Mayors Marathon.
This race went great. Felt strong and finished Fast
Here are all of my mile splits. 6:57, 6:46, 6:45, 6:40, 6:42, 6:40, 7:08, 6:33, 6:48, 6:39, 6:55, 6:04,7:05, 7:20, 6:42, 6:23, 6:17, 6:20, 6:18, 6:37, 6:23, 6:13, 6:14, 5:50, 5:58, 7:38, 1:10 (last .2)

22-Jun
2+ miles
Shake out legs a little

21-Jun
OFF
I believe I trained smart for this race. I've done
the work. Now I just have to relax and run.

20-Jun
5 miles
35 min.
Russian Jack & Back
Nice and easy. 82 degrees out. Felt hot.

19-Jun
5 miles
35 min.
Tudor and Northern Lights
Went pretty fast 6:20's. I threw in some fartleks

18-Jun
OFF

Weekly Mileage 6/11- 6/17 38.5 miles

17-Jun
10 miles
1 hr. 6 min.
Tudor & UAA Area
Nice and easy w/ Jason Hofacker. Next week, Here I come

16-Jun
4.5 miles
29 min.
Tudor Loop
7:00, 6:23, 6:26, 6:28. Nice and relaxed today.

15-Jun
5.5 miles
37 min.
Tudor and Nunaka Loop
Went fast 7:00, 6:33, 6:20, 6:19, 6:35. I need to start
Relaxing more.

14-Jun
6 miles
41 min.
Baxter Bog, Tudor, Boniface Loop
Felt good. Knee bothered me in the beginning, but
No problems a mile into the run.

13- Jun
6.5 miles
43 min.
Tudor/Debarr Loop
Right knee is bothering me, but not when I run. Felt awesome
Running. My fitness is good.

12- Jun.
6 miles
40 min.
Russian Jack Loop
10 X 1:00min w/ 1 min. recovery. Felt good. Easy Jog
Recovery.

11- Jun.
OFF

Weekly Mileage 6/4-6/10 55 miles

10-Jun.
18 miles
2 hrs.
Westchester & Back
Went w/ Jason Hofacker. Beautiful Morning. Went out at a good clip.
Were going to do only 15 miles, but went out to far. Came back
A little slower.

9-Jun.
7 miles
48 min.
Russian Jack Loop
Warmed up 2 miles. Went a fast tempo for 4 miles.
Cool down 1+mile.

8-Jun.
5.8 miles
38 min.
Russian Jack & Back
Felt better today. More enjoyable. Legs must be recovering
From Sundays effort.

7-Jun.
6.7 miles
46+min.
Tudor & Debarr
Legs felt a little tired.

6-Jun.
10 miles
1 hr. 7min.
Tudor & Baxter Bog
Felt great. Maybe too fast but hard to run 7:00min.
Miles now.

5-Jun.
7+ miles
58+ min.
Patterson Strip
10 X 1:30min Hard w/ 1:30 rest.
Needed the extra :30 sec. rest after Sunday.
Easy, Easy warm-up and cool down.

4-Jun.
OFF
Weekly Mileage 5/28-6/3 56 miles

3-Jun.
22 miles
2hrs. 34 min.
Mayors Course
Ran w/ good group. Jerry Ross, John Clark, Casey Miller,
& Jens Beck. Felt awesome and strong. Nice to see
The race course.

2-Jun.
7 miles
Curtis Menard 5 K.
Personal Record for 5K. 16:48

1-Jun.
5 miles
35 min.
Nunaka Valley Loop
Real Easy effort

31-May
7+ miles

30-May
8.6 miles
Tudor & Debarr
Felt good

29-May
7 miles
50+ min.
10 X 2min Hard w/ 1 min rest
Felt strong during workout.

28-May
OFF

Weekly Mileage 5/21- 5/27 48.1 miles

27-May
17 miles
Farmers Loop in Fairbanks.
Warm in beginning, but cool breeze.


26-May
8.5 miles
UAF Trails
7am to beat the heat. Ran w/ Hofacker and Miller

25-May
7.3 miles
Ran by Dad’s house in Fairbanks
80+ Degrees

24- May
OFF- Drove to Fairbanks

23- May
7.3 miles
51 min.
Tudor & Debarr
Took awhile to warm-up @ 5:15am

22-May
8+ miles
1 hr.
South Track
10 X 800 meters 2:39-2:43 w/ 1:30-1:45 rest
2 mile warm-up

21-May
OFF

Weekly Mileage 5/14- 5/20 48 miles

20-May
13 miles
1 hr. 29 min.
Ran from Donley’s house to pt. Wornzoff & back.
Ran pretty fast. Lots of miles under 6:30.
Felt good though.

19-May
7 miles
50 min.
Bartlett Track
15 min warm-up
3 miles @ 5:40 pace---2 ½ min. break----1 mile @ 5:40pace.
10 min. cool down.

18-May
6 miles
43 min.
Russian Jack & Back
Nice and easy in the morning.

17-May
6.2 miles
43 min.
O’Malley & Lower 4
Nice and easy. Feel strong.

16-May
8+ miles
56 min.
Figure 8 @ South
Good run. Sickness must be gone. I need to
Train good and smart for next few weeks.

15-May
8+ miles
55 min.
Glenn Highway Bike Path
2 mile warm-up
5 X 5:00 Hard, 5:15 mile on 3rd interval.
1 mile cool down.

14- May
OFF

Weekly Mileage 5/7- 5/13 43 miles

13-May
16 miles
1 hr. 54 min.
Westchester & Back
Nice and easy. Just over 7 min. pace.
I’m recovered from illness & very happy
About it. Legs are tired tonight.

12-May
10 miles
1 hr. 6 min.
To Westchester Lagoon
Pace work. Miles under 6:30. Felt awesome.
Right hamstring felt weak at end.

11-May
8+ miles
57 min.
Figure 8 @ South
Felt good. Feel much better today.

10- May
5 miles
40 min.
Ran w/ South Track team
Went very easy. Felt okay. I’m getting better.

9-May
OFF- Resting & Lots of water

8-May
OFF- Got some antibiotics. Resting.

7-May
4+ miles
32 min.
O’malley & around South
Getting sick. Feel it in chest, etc.. Tired

Weekly Mileage 4/30-5/6 46 miles

6-May
OFF- Drove back from Fairbanks

5-May
19 miles
2 hr. 20min.
Farmers Loop in Fairbanks.
Felt okay, wet & cold. Last couple were hard.

4-May
8 miles
57 min.
Patterson, Debarr, etc..
5 miles were at 6:30 pace

3-May
5 miles
38 min.
Lower 4 Loop @ South
Felt a little tired. Took it really easy though.

2-May
8 miles
58 min.
Figure 8 @ South
Legs felt a little tired from yesterdays speed work,
But felt good overall.

1-May
6 miles
50 min.
South Track
10 X 1:30 w/ 1 min. rest (speed work)

30-Apr.
OFF

Weekly Mileage 4/23- 4/29 47 miles

29-Apr.
18 miles
2 hr. 7 min.
Westchester & Back
Beautiful day to run. Felt really good.
A little tired the last few miles. Was probably running
A little too fast. 7 min. pace.

28-Apr.
6 miles
45 min.
UAA- Heart Run 5K 17:32
Had a good warm-up and felt strong. Seemed
Recovered right away.

27-Apr.
4 miles
32 min.
O’Malley & Back
Easy, Easy

26-Apr.
4 miles
32 min.
O’Malley & Back
Easy, Easy
25-Apr.
9 miles
1 hr. 6 min.
Figure 8 @ South + 1 mile
Felt awesome again today. It feels
Great being fit.

24-Apr.
6 miles
45 min.
O’Malley & Back
Some speed work 2 min Hard/1 min easy X 6

23-Apr.
OFF

Weekly Mileage 4/16-4/22 53 miles

22-Apr.
16 miles
1 hr. 55 min.
Westchester & Back
Felt really comfortable. Maybe a little fast.
Feeling good.

21-Apr.
8+ miles
1 hr.
Treadmill
6 miles @ pace.

20-Apr.
6.2 miles
44 min.
O’malley & Lower 4
Felt great. Had to remind myself to run easy.

19-Apr.
3+ miles
Dearmoun Hill
Ran to hill to coach track team. Took it very easy.

18-Apr.
8.3 miles
1 hr.
Figure 8 @ South
Ran at 5:50am, so a little tired first 2 mile.
Felt great after 4 miles.

17-Apr.
5-6 miles
50 min.
Dearmoun Hill
Hill repeats (4 sets of 2 Medium/Hard)
Hill- 300 meters.

16-Apr.
6+ miles
55 min.
Rabbit Creek Loop
Slow & Easy w/ team

Weekly Mileage 4/9- 4/15 40 miles

15-Apr.
17 miles
2 hr. 5 min.
Westchester & Back
Felt pretty strong toward the end.

14-Apr.
OFF- Felt tired. Very busy @ Track meet

13-Apr.
4+ miles
32 min.
Lower 4 @ South
Easy, Easy effort

12-Apr.
5+ miles
40 min.
Tudor & Northern Lights
Beautiful day. 50+ degrees
Felt great.

11-Apr.
8 miles
1 hr.
Figure 8 @ South
Felt good and in control.

10-Apr.
5-6 miles
1 hr.
Dearmoun Hill
Hill Repeats (5 sets of 2- Medium/Hard)
Hill-300 meters

9-Apr.
OFF

Weekly Mileage 4/2-4/8 54 miles

8-Apr.
20 miles
2 hrs. 35 min.
West Anchorage & Back Home
Nice X-Country trail turned to mush, so I
Switched to roads.

7-Apr.
8 miles
Treadmill
Pace Workout

6-Apr.
4 miles
30 min.
Debarr Loop
Easy effort

5- Apr.
6+ miles
Speed work w/ Track team

4-Apr.
6+ miles w/ track team
50 min.
South Anchorage Area
Easy effort

3-Apr.
6 miles
Dearmoun Hill repeats X 10

2- Apr.
4 miles
35 min.

Weekly Mileage 3/26-4/1 44 miles

1-Apr.
14 miles
Westchester & Back
Great snowy X-Country trail. Felt good.

31-Mar.
8+ miles
Treadmill
Pace Work

30-Mar.
5+ miles

29-Mar.
4+ miles

28-Mar.
5+ miles

27-Mar.
4+ miles

26-Mar.
4+ miles

2/12- 3/25 Training Log- I started my training for the marathon on Feb. 12th when the wrestling season was over. I didn’t log any of my training during this time. A typical workout was about 4-5 miles. I ran only 4-5 days a week. I was trying to get a little base. The weather was brutal during this time too. We had the coldest winter/early spring since I’ve been in Anchorage. Treadmills are nice when it is cold outside.