December 28th- Jan. 3rd, 2010

Mileage for the Year 2010
31 miles

Mileage for the week 12/28/09- 1/3/10
65 miles

1/3
16 miles

The first 12 miles were outside on my Boston route. Changed clothes fast and did the last 4 on the treadmill. I ended the run at 6:31 pace.

1/2
6 miles

Easy on the treadmill when we got back from soldotna.

1/1
9 miles

Had too much fun the night before which hurt this run. Ran on the sterling Hwy.

Mileage for the Year 2009
2620 miles

12/31
6 miles

Nice and easy on treadmill before trip to soldotna.

12/30
13 miles

I believe I'm almost over this sickness. I ran my Boston route today and added 1 mile. Felt pretty strong at the end, but tired. Averaged 7 min. flat pace, but the effort was much faster. Huffman hill, snow, ice bug shoes, lots of clothes, etc..

12/29
9 miles

Felt much better today. Ran the south loop.

12/28
6 miles

Felt a little better today. Took it easy. Ran to Huffman and back with .8 loop.

December 21st- 27th

Mileage for the Year 2009
2586 miles

Mileage for the week 12/21- 12/27
32 miles

12/27

off- still sick, but managed to downhill ski for about 5hrs. at Alyeska.

12/26

off- still sick. Felt terrible today. No energy.

12/25- Christmas Day!

off- got sick. Not cool. Usually I can run, but wasn't happening today. Had guests too.

12/24
5+ miles

Had an upset stomach all day so I ran super easy. Felt okay running. Ran to Huffman and back.

12/23
13 miles

I ran my Boston prep route. Felt pretty good. Even going up Huffman hill. The weather was good at 30 above. Added a mile at the end to get an even 13. Took an ice bath too.

12/22
8 miles w/ 8X100m striders

Ran to Dearmoun and back with an extra loop. The weather was great. About 30 degrees above. A little under the weather right now, but felt fine running. Hope the warm temps stick around.

12/21
6 miles

An easy recovery run on the treadmill. Had a headache all day and feel a cold coming on. Nothing serious, just need to rest.

December 14th- December 20th

Mileage for the Year 2009
2554 miles

Mileage for the week 12/14- 12/20
65 miles

12/20
17 miles

Met at Skinny Raven with their training group. Jerry Ross, John Clark, Jeff Heuseveldt, Monica Ross, and Ian Rhude ran together most of the way. It was nice running in a group. I felt okay. Tired toward the end. Legs just not use to the long run yet. 1 week in the books.

12/19
6 miles

An easy recovery run on the mille. 7:30pace. Was buzzed up on coffee. enjoyable run.

12/18
10 miles

-2 below today. I had a good run though. I ran my south loop and added an extra mile to get 10. Felt good.

12/17
6 miles

I ran at recovery pace on the treadmill. This is 7:30 pace. I believe the key for me is too take the recovery runs serious and run them slow.

12/16
12 miles

Snowed a lot today, but the city did a good job getting the sidewalks on Lake Otis cleared. I ran the first 8 miles outside and then jumped immediately on my treadmill for the last 4 miles. Yes, I was a little tired toward the end.

12/15
8 miles w/ 8X100m striders

Snowed a lot today and didn't want to truck and slip thourgh it, so I ran on the treadmill. A little tired in the beginning. Just need to get on x-mas break.

12/14
6 miles

Ran tonight to Huffman and back with extra loop. It was slightly snowing, but felt great to be outside. 1st day of training for Boston 2010.

December 7th- December 13th "Last week of wrestling season"

Mileage for the Year 2009
2489 miles

Mileage for the week 12/7- 12/13
21 miles

12/13
6 miles

Very tired today and didn't feel that great to run. Start training tomorrow.

12/12
Off- State Wrestling Tourney

Team did great. 3rd place in State! 1 champ, 1 runner-up, 4 Thirds, 1 Fourth.

12/11
Off- State Wrestling tourney

12/10
5+ miles

I ran outside during lunch and ran pretty hard. It was nice to be outside with the fresh cool air. Beautiful too with all the frost.

12/9
5 miles

12/8
Off

12/7
5 miles

Wasn't going to run, but ran 5 easy miles on the treadmill after practice.

Nov. 30th- Dec. 6th

Mileage for the Year 2009
2468 miles

Mileage for the week 11/30- 12/6
40 miles

12/6
15 miles. Ran my Boston route and felt pretty good. Last few miles I was definetly tired. Last week of wrestling season!

12/5
off- Region wrestling tournament

12/4
5 miles

Ran on the mille before Regions.

12/3
6 miles

12/2
5 miles

12/1
6 miles

At home on the mille. 41 degrees out but too icy.

11/30
Off- I did do 100 pullups and a cross fit workout at wrestling.

Nov. 23rd- Nov. 29th

Mileage for the Year 2009
2428 miles

Mileage for the week 11/23- 11/29
45 miles

11/29
12 miles

Ran my Boston loop again. Felt really good until I got over by service on the ski trails. I kept falling through on the trails. Bottom of my feet were hurting too. Felt really tired toward the end. It's just part of the process of getting back into running. I'm pleased with this week though. 2 more weeks of wrestling left.

11/28
5 miles

Ran to Huffman and back. Tough going in parts on the snow. Felt good though.

11/27
9 miles

Snowing really good, so on the treadmill again. Felt good, but heavy from eating so much the last couple days. I was down to 6:25-30ish the last couple miles.

11/26
7 miles

Had a good run today before a big thanksgiving dinner. Ate way too much!

11/25
5 miles

Ran on the mille today before our big dual with Service that we won 31-30!

11/24
7 Miles

Treadmill is fixed. Felt good running once I was warmed up.

11/23
Off

Nov. 16th- Nov. 22nd

Mileage for the Year 2009
2383 miles

Mileage for the week 11/16- 11/22
33 miles

11/22
12 miles

I ran the Boston loop. I'm not going to lie. It was very difficult. I'm not in good running shape and my legs were tired. Gotta get in a better routine. 3 weeks until wrestling is over.

11/21
off- Dimond Tournament

11/20
5 miles

11/19
5 miles

11/18
5 miles

11/17
off

11/16
6 miles

Was planning on running outside but wussed out with the 0 degree temps. Ran on the mille. Felt good.

Nov. 9th- Nov. 15th

Mileage for the Year 2009
2350 miles

Mileage for the week 11/9- 11/15
30 miles

11/15
9 miles

Did the south loop. Longest run in a long time and it felt like it. Need to get more consistent running in.

11/14
off- skyview invite

11/13
5 miles

Ran to huffman and back in new ice bugs!

11/12
5 miles

11/11
5 miles

11/10

11/9
6 miles

Still exhausted from weekend wrestling tournament. Bought some icebug running shoes today. Did 6 easy miles on treadmill.

Nov. 2nd- Nov. 8th

Mileage for the Year 2009
2320

Mileage for the week 11/2- 11/8
10 miles

11/8
Off- exhaused from wrestling all weekend. No energy!

11/7
Off- hosted Alaska State Duals

11/6
Off- hosted Alaska State Duals

11/5
4 miles- after a good wrestling practice

11/4
Off- Dual Vs. Eagle River

11/3
Off- wrestled at practice

11/2
5 miles

On the treadmill after practice. Very stressfull day.

October 26- Nov. 1st

Mileage for the Year 2009
2310 miles

Mileage for the week 10/26- 11/1
20 miles

11/1
6 miles

Still no snow in Anchorage and sun was out. Beautiful outside. Ran to Huffman and back w/ loop.

10/31
Off- All day wrestling tourney.

10/30
off- climbed the butte in palmer on my way out to seeding meeting.

10/29
4 miles

10/28
off- dual meet

10/27
5 miles

10/26
5 miles

October 19th- October 25th

Mileage for the Year 2009
2290 miles

Mileage for the week 10/19- 10/25
16 miles

10/25
6 miles

Still hasn't snowed outside yet. It's beautiful outside for this time of year. 16 miles this week. I need to start picking it up. Ha Ha

10/24
Off- Tourney in Palmer

10/23
Off- Tourney in Palmer

10/22
Off

10/21
5 miles

During break again on the tready.

10/20
5 miles

Nice and easy during lunch today on the treadmill.

10/19
Off

Oct. 12th- Oct. 18th

Mileage for the year 2009
2274 miles

Mileage for the week 10/12- 10/18
14 miles

10/18
8 miles

Ran to Dearmoun and back w/loop. Another Beautiful day. Can't believe the weather we are having. Ran pretty fast today. 6:31 pace.

10/17
6 miles

Ran to huffman and back w/loop. Beautiful out.

10/16
Off

10/15
Off

10/14
Off

10/13
Off

10/12
Off

Oct. 5th- Oct. 11th

Mileage for the Year 2009
2260

Mileage for the week 10/5- 10/11
14 miles

10/11
8 miles

Ran to Dearmoun and back w/ loop

10/10
6 miles

Ran to Huffman and back w/ loop.

10/9
Off

10/8
Off

10/7
Off

10/6
Off

10/5
Off

Sept. 28th- Oct. 4th

Mileage for the Year 2009
2248 miles

Mileage for the week 9/28- 10/4
12 miles

10/4
5+ miles

Ran to Huffman and back.

10/3
7+ miles

Ran to Dearmoun and back.

10/2
Off

10/1
Off

9/30
Off

9/29
Off

9/28
Off- First day of Wrestling season

Sept. 21st- Sept. 27th

Mileage for the Year 2009
2236 miles

Mileage for the week 9/21- 9/27
12 miles

9/27
7+ miles

Ran to Dearmoun and back. Took it easy. It was definetly a fall day. I might have to start wearing a hat and gloves. Wrestling starts tomorrow!


9/26
5+ miles

First run since my marathon last saturday. I kept it easy but still managed to run 6:50 pace. Ran to Huffman and back.


9/25
Off


9/24
Off


9/23
Off

9/22
Off

9/21
Off

Sept. 14th- Sept. 20th

Mileage for the Year 2009
2224 miles

Mileage for the week 9/14- 9/20
50 miles


9/20
Off

9/19
28 miles (Equinox Marathon 3:03:53)

Wow! The Equinox Marathon in Fairbanks is a tough tough course. My goal was to run sub 3hrs. and even though I didn't reach that goal I am very happy with my perfomance. Here are some factors on why I probably didn't go sub 3hrs.

1. Didn't train enough specifically for the course. I will need to run more trails if I want to run well in the future.

2. Only 8 week training block.

3. Plantar Faciatis. The reason I really only trained 8 weeks. About 1/2 way through the race, it was flaring pretty good. It never got so bad I couldn't run, but it was definetly on my mind.

I did race smart though. I took it out conservative and did my best on the uphill. I tried not to red line at all on the way up. I ran the downhill okay. I just got really tired of my feet slapping the ground so hard. I'm sure the Plantar Faicatis didn't help matters. I believe I finished strong though. I really did have to suck it up mentally to get to the finish.

The race itself is an awesome event. Fairbanks does a really nice job with it. They have a great running community up their that they should be proud of. I am definetly going to put this race on the radar for next season. Now that I ran it and know the course better I want to get a fast time. I'd like to come in fit and run a 2:55 next year. It will become one of my top priorties next season.

9/18
4 miles

Nice and easy shake out run. I felt really good and prepared for the race. (I did the best I could training with plantar faciatis) Only 8 weeks too.

9/17
5+ miles (6 X 100m striders)

I really felt good today. Legs feeling fresh with a little bounce to them. Can't wait to get the race started.

9/16
Off- Recovery

9/15
8 miles (3 miles @ Marathon Pace)

Ran to Dearmoun and back with a little extra to get 8 miles in. I was able to throw a few miles at Marathon pace to get the legs turning a little bit. I ran them in (6:02, 5:58, 5:58) and felt good and smooth. Gonna rest tomorrow and then have 2 easy recovery days of 5 miles on thursday and friday before the race.


9/14
5+ miles- recovery

Ran to Huffman and back. Easy running at 6:47 pace.

Sept. 7th- Sept. 13th

Mileage for the Year 2009
2174 miles

Mileage for the week 9/7- 9/13
46 miles

9/13
Off

Six days before the Equinox. I've decided to take a rest day. I'll probably go for an easy walk later today. I've run 42 days in a row now anyway. I'm also really pumped that I got almost 10hrs. of sleep last night! Gonna try and concentrate on getting some good rest this week.


9/12
12 miles

Felt great today running with a light rain. I ran my hilly boston route and kept it easy at 6:42 pace overall. I did run up huffman hill (1 mile) at a pretty good pace. I am feeling really good right now. Gonna take it easy until the race on saturday. I do have some pretty good confidence going into the race. It would be interesting to see what I could run a fast course marathon in right now. Gonna have a lot of fun in Fairbanks next weekend.

9/11
6 miles- recovery

Super easy today. Felt good. Glad it's the weekend. Klondike Road Relay is this weekend. Wishing "Take No Prisoners" luck. I will be back on the team next year!

9/10
8 miles (3 x 1600m @ 5K pace w/ 2 min. rest)

Had a good quality workout today. I ran 2.6 miles before I did my mile repeats. I ran them around 5:08 pace. They were done on the roads, so the terrain varied. I'm not going to lie, I was tired toward the end of the last 2 mile repeats. I'm glad they went well, because it will make marathon pace feel even easier. I had no problems at all with my left calf. Last workout before the Equinox!

9/9
5 miles

Took it super easy today. Wanted to keep a careful eye on my left calf. Already feeling way better. I may skip tomorrow 3 X 1600m and just run easy.

9/8
9 miles

Ran the south loop today. I felt really strong. My left calf felt good until the last few miles than I could feel it tightening again. Gonna take it real easy tomorrow. My fitness is good, just need to get to the race feeling healthy and strong.

9/7
6 miles

Easy Easy to Huffman and back with a little extra for an even 6 miles. Wore the heart rate monitor to make sure I was keeping it easy. I could definetly feel the left calf. It was still pretty tight. Hopefully tomorrow it is better. 12 days until Equinox.

August 31st- September 6th

Mileage for the Year 2009
2128 miles

Mileage for the week 8/31- 9/6
81 miles

9/6
20 miles

2 mile warm-up
2x2 mile tempo (5:38,5:38) 400 jog, (5:38,5:38) on West Track
9 mile run @ sub 6:40 pace on Coastal Trail
3 mile tempo (5:30,5:33,5:29) on West Track
2 mile cool down

I had a great workout today. It was my last long run before the Equinox Marathon on Sept. 19th. It was a beautiful day out too. The tempo's felt great and I was in control! Splits were right on and I ran the first 4 all at 5:38 pace. When I took off from West H.S. on my 9 miler I felt really good too. I felt smooth and relaxed. I was a little tired on my last 3 miles on the track for tempo and was probably going a little fast for tempo pace. They just went by so easy. The last mile was a little tough though. I did an easy 2 mile cool down on the track at about 7:05 pace and I noticed my left calf starting to tighten up a little. I'll take the next couple of days easy to make sure it doesn't turn bad. I have a short 2 week taper. I usually will do a 3 week taper, but I got to training so late I decided to get 1 more quality week in.

I'm feeling really fit right now and I'm ready to roll up in Fairbanks. If I run smart I'm going to have a good marathon!

9/5
10 miles (6am/4pm)- recovery runs

I ran 2 super easy runs today. The first one I did outside on another beautiful day in Anchorage and the second on my treadmill. Tried to keep my heart rate as low as possible to recover. Felt great.

9/4
9 miles

Ran the south loop today. Easy in the beginning and picked it up towards the middle. Averaged 6:32 for the run. Beautiful sunny day. Legs a little tired from last 2 days.

9/3
13 miles

Ran the hilly Boston route today and added a mile. I wanted to get 15 miles in, but ran out of time because I had to get to work. Felt really good and strong today. My run was overall 6:35 pace. My feet felt fine.

9/2
12 miles (5 X 1000m @ 5K pace w/ 2min. rest)

I did the workout at West High School. I ran a 4 mile warm-up before I did my intervals. Intervals went great. I never really like interval workouts because they are tough, but I felt pretty good today. I kept it under control and in good form. I was running 38-39 sec. 200's and my 1,000 were 3:13-3:15 range. I took 2 min. of active recovery, but I really felt ready to go again at the start of each one so that is a good sign. I did another 4+ miles after the workout on the grass inside the west track. It felt good to run on the grass with my plantar faciatis. Overall a good workout today.

9/1
7+ miles- recovery

Ran an easy effort to Dearmoun and back. Legs still felt tired and my right foot was bothering me a little. Not as much as yesterday though.

8/31
10 miles (6am/4pm)- recovery

A couple easy recovery runs today. I did the morning run on the treadmill and the pm run outside. I think I will do another easy day tomorrow. My feet aren't feeling so hot today after yesterday's effort. Everything else is fine, but my darn feet!

August 24th- August 30th

Mileage for the Year 2009
2047 miles

Mileage for the week 8/24- 8/30
76 miles

8/30
20 miles

I did another Equinox Marathon training run today. I ran six miles before I did the Arctic Valley Hill climb. I was happy with my effort to the top (48:15). That run is just plain tough. I don't think it matters if you are going easy or hard, you still feel like crap at certain points on the run. The very end is brutal too as you make your way up to the 2nd parking lot. I took a gu at the top and then headed back down immediately. I tried to keep the pace somewhat fast to get some good pounding on the quads to help prepare me (39:08 to get back down). When I reached my car I ran another 18:30 to give me a little over 20 miles. I need to have 1 more good week of training before I start my 2 week taper. Also, it was beautiful out today.

8/29
10 miles (8 X 100m striders)

Beautiful saturday in Anchorage. I felt awesome running today. Took it out easy and just ran how I felt. Averaged 6:45 pace. Ran the south loop again and addes a mile to give me 10.

8/28
9 miles

Ran a good General Aerobic pace on my South Loop today. It was raining and a little cooler today. Fall is definetly close if not already here. Felt good. Hoping my feet hold up for another few weeks. 6:49 pace avg.

8/27
7 miles (recovery)

Easy, Easy today on the treadmill to make sure I don't run to fast for recovery.

8/26
15+ miles

I ran the Boston route today and then added 3.2 miles to give me a little over 15 miles. It was a progressive effort today. Started easy but was running low 6:00 pace at the end. Felt really good and strong. I like that feeling of getting fit. My cumulative average was 6:33 pace.

8/25
10 miles (5 x 600m @ 5K pace w/ 90 sec. rest)

Ran 4 miles then did the workout on Hanshew's new outdoor track(really nice). The workout went good and I felt fully recovered with 90 seconds of rest. After workout I ran back to Huffman and then back home. Starting to get colder outside. I could see my breath a little while running.

8/24
5 miles (recovery)

I had a real short window after school to get a run in. Wanted to run at least 6, but only had time for 5.

August 17th- August 23rd

Mileage for the Year 2009
1971 miles

Mileage for the week 8/17- 8/23
73 miles

8/23
20 miles

Had a good long run today. It was tough though. I parked where we normally run up arctic valley before the gate. I ran 3 miles out toward the glenn highway and then turned around and came back. So, I had 6 miles before the hill climb. I ran up arctic valley in 49:45 and came down in 37:35. Then I added 2 more miles to give me 20 miles. I was tired when I was finished.

I picked this run because of the tough hill climb to help get me ready for the Equinox Marathon.

8/22
8 miles

Nice and easy today. I really felt good in the legs and practiced running with good form. Listened to Linkin Park on the ipod. Ran to Dearmound and back with the extra .8 loop.

8/21
12 miles (7.2 @ Tempo pace)

I did an easy 3 mile warm-up on the treadmill then took off outside for my tempo run. I felt really good. I averaged about 5:55 pace for tempo. Then jumped back on treadmill for 2 mile cool down. Good quality workout.

8/20
5+ miles (recovery)

I only had a small window to run today after school. I ran to Huffman and back nice and easy. Felt good and was another beautiful day outside!

8/19
13 miles

Ran my Boston route today and added an extra mile. No way I was going to run after how my feet felt this morning. During work today my feet gradually started feeling better and by this afternoon they were good enough to run on. It was a beautiful day and I felt pretty good. Ran at about 6:40 pace.

8/18
9 miles

Did the south loop after work today. My legs felt pretty tired and my feet weren't the greatest, but they loosened up and felt okay as the run progressed. Started out slow and pick it up just a little. Averaged about 6:55 pace. School starts tomorrow! Here we go!

8/17
6 miles (recovery)

My plantar faciatis flaired up pretty good for the faster pace and pounding yesterday. I need to just be super religious about icing and massaging after workouts and at night until the running season is over Sept. 19th.

Just ran to Huffman and back. Enjoyed the run in the sun today.

August 10th- August 16th

Mileage for the Year 2009
1898 miles

Mileage for the week 8/10- 8/16
62

8/16
16 miles (Humpy's Half Marathon 1:17:55)

Ran the Humpy's Half today. Did an easy 2 mile warm-up and then kept it pretty easy for the first 6-7 miles. I did get tired toward the end and suffered from a bad side ache for a couple miles when I felt like I could've been rolling. I am happy with the race and feel okay with my shape. I wish I could've finished better, but it proves I haven't been putting in the miles. My half during the Boston Marathon was faster than today's half. I still feel if I can put in 3 good weeks I will do okay in the Equinox Marathon.

Here are my splits:
Mile 1: 5:45 (good downhill)
Mile 2: 6:07
Mile 3: 6:00
Mile 4: 5:49
Mile 5: 5:54
Mile 6: 5:52
Mile 7: 6:03
Mile 8: 5:54
Mile 9: 5:46
Mile 10: 5:57
Mile 11: 5:55
Mile 12: 6:03
Last 1.1 mile: 6:44 (good uphill)

8/15
5+ miles

Just a nice and easy shake out run before tomorrows half. I guess I find out what kind of shape I'm in tomorrow.

8/14
7+ miles (6 X 100m striders)

Ran to Huffman and back. Started out easy and picked it up a little. About 6:50pace. Feeling pretty good.



8/13
6 miles- recovery

Nice and easy today. Ran to Huffman and back with my little added loop. Cool today about 55 above, but felt great for running. Back to school today for us teachers.

8/12
12 miles

Ran the Hilly Boston route today. I started out easy, but progressively picked it up. I even clocked a 7:15 mile up Huffman Hill. Felt pretty good during the run and avg. 6:38 pace so I must of been going pretty good toward the end. Gonna take it easier the next few days to have a little spring in my step during the half-marathon on sunday.

8/11
10 miles (5 X 1200m @ 5K pace w/ 2:30 rest)

Ran a nice 3 mile warm-up with 4 pick ups and then did the 1200's on the South track. Not going to lie, it got tough at the end. Was going to quit at 4, but sucked it up and got all 5. Hard to do these types of workouts solo sometimes. Mind starts to play games with ya. Happy to run hard today. Hopefully it makes the pace in the half-marathon feel easier on sunday.

8/10
6 miles

Ran to Huffman and back with a little extra to get an even six. Kept it easy for recovery and I felt really good. Sun was out and the temp. was perfect.

August 3rd- August 9th

Mileage for the Year 2009
1836 miles

Mileage for the week 8/3- 8/9
62 miles

8/9
15 miles

Had a good run today. I ran up Artic Valley road and back down and then added on at the end to get about 15 miles. I wanted a run to help get me ready for Equinox a little. Some real good uphill and some downhill pounding. Kept it pretty easy though on the way up. I wouldn't say it's ever just easy on the way up, but I tried not to Redline. Good effort today and was tired at the end.

8/8
6 miles

I ran to Huffman and back with a little extra. Kept it nice and easy to recover from yesterdays workout and get ready for long run tomorrow.

8/7
10+ miles (6 @ Tempo pace)

I ran on the treadmill because I enjoy Tempo on it. I can just relax and not think about pace. Anyways, I ran a 3 mile warm-up and then started out at 6min. pace for tempo. I was able to get 3 miles on the mille before it started acting up, so I had to jump outside and do the last 3. I was probably too fast outside like 5:45 pace, but I was upset that my treadmill acted up. Finished the workout with a 1 mile easy cool down. Overall happy to run a little faster and longer today. My feet felt great during the workout! Getting back in shape I hope.


8/6
5+ miles

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

8/5
12 miles

I ran the my hilly Boston route today in the rain. It actually felt really nice running in the rain. I picked up the pace pretty good the last 10 min. I averaged 6:42 pace. My feet are actually feeling pretty good.

8/4
9 miles

I ran the south loop and it felt really good. About 6:50 pace.

8/3
5 miles

Nice and easy recovery run. Kept it slow.

July 27th- August 2nd

Mileage for the Year 2009
1,774 miles

Mileage for the week 7/27-8/2
60 miles

8/2
14 miles

I ran the Boston loop from my house and added another 2 miles at the end. Need to start getting my long run longer again. Was pretty tired the last 2 miles. I ran about 6:45 pace.

8/1
Off- Traveled back to Alaska

7/31
10 miles (4 miles @ tempo)

I did a 3 mile easy warm-up and then ran 4 straight miles @ tempo pace. Felt pretty good and relaxed. I averaged about 5:55 pace for the 4 miles. Then ran the last 3 miles easy at about 7min. pace. Good workout and nice to run a little fast for a change.

7/30
5+ miles

Another easy run from mom's

7/29
5+ miles

Easy run from my mom's

7/28
16 miles (Ran around Lake Bemidji- 6:50 pace)

I always like to run around the lake when I'm back in Bemidji. I always think about my child hood growing up when I use to think that biking around the lake was such a big deal. I know that my running isn't going very good because I was hurting the last 4-5 miles of the run. Didn't bring enough water or any gel. I just haven't been running enough. Lots of reasons. 1. Being sick lately 2. Pain in both feet 3. Busy with summer school and wrestling all summer 4. A little mentally drained. I hope I can get things turned around a little for the last couple months of the running season before wrestling begins.

7/27
10 miles

Ran from my mom's house in Bemidji. Ran to Northern Liquor store and back. Nice to run on Birchmont drive.

July 20th- July 26th

Mileage for the year 2009
1714 miles

Mileage for the week 7/20- 7/26
35 miles

7/26
9 miles

7/25
6.5 miles

7/24
6.5 miles

7/23
6.5 miles

7/22
6.5 miles

7/21
Off

7/20
Off

July 13th- 19th

Mileage for the year 2009
1679

Mileage for the week 7/13- 7/19
20 miles

7/19
Off

7/18
Off

7/17
4 miles

With wrestling team

7/16
4 miles

With wrestling team

7/15
Off- Travel to fargo

7/14
6 miles

7/13
6 miles

July 6th- July 12th

Mileage for the Year 2009
1659 miles

Mileage for the week 7/6- 7/12
32 miles

7/12
Off- sick

7/11
Off- sick

7/10
Off- sick

7/9
5 miles

7/8
11+ miles

Another hot day, but a good run. I ran from Bartlett again and ran the Mayors Course to Moose's Run golf course and back. Went at a good pace 6:40 or a little faster. Was a little tired toward the end.

7/7
10+ miles (4 miles @ Tempo 5:56-5:59 pace)

I ran 3 miles easy as a warm up and then headed to the Bartlett track to work on tempo. It was about 85 degrees and no shade on track. I wanted to run on the track to know exactly what my pace was. Since it was hot and I'm just starting out again I decdided to be safe and run an easy tempo of 6 min. pace. So, I just ran 1:30 per lap for 16 laps. My pace was about 5:56-5:59 pace. Felt very controlled and easy. Felt like doing more, but resisted the urge. Then I ran another 3 miles at 7 min. pace for a total of 10+ miles for the day. Very happy with the workout!



7/6
6 miles

Ran on the Mayors Marathon course from bartlett. Just 3 miles out and back. Hot out. 84 degrees.

June 29th- July 5th

Mileage for the Year 2009
1627 miles

Mileage for the week 6/29- 7/5
52 miles

7/5
Off

The Cadet/Junior Wrestling camp began today. I ended up wrestling a little greco and was exhausted at the end. Then the pain of my feet really started to kick in. Seriously thinking of cashing in the running for the rest of summer. Not fun with these feet constantly aching. Sucks big time!

7/4
5+ miles- recovery run

Nice and easy and slow today with the heart rate monitor. My feet are bothering me a little, but trying to really be careful with them. Some good downhill pounding yesterday. Hopefully they will hold up and stay good.

7/3
15+ miles (Lost Lake)

My favorite run in all of Alaska. Jerry and I went at a decent pace. Finished in 1 hr. 58min. Never pushed it, but kept it steady. Beautiful day outside. 75 degrees and not a cloud in the sky! Lots of people on the trail enjoying the day. I took a 10 min. dip in the cold lake by the Primose camp ground. So cold, but good.

7/2
5 miles

I had to get it done after work today. Ran it on the mille to keep it super easy. I've taken ice baths all week to help with my feet. So far so good!

7/1
13 miles

Nice and warm today. I was suppose to do 12 miles today, but with road construction it forced me to add a mile. I did my hilly Boston route. It was pretty warm out 78 degrees and I was definetly tired toward the end. Good effort. It was probably around 6:40 pace.

6/30
8 miles w/ 8 x 100m striders

Ran my lake otis route, but had to switch it up a little because of road constrction in kempton hills. It was nice and warm out 70 degrees. I'm sure I ran too fast but felt pretty good. I clocked a couple of miles around 6:15 pace. I've been lifting weight for the last week and I can feel it in my upper body. My arms were getting tired. Probably not the best thing for running.

6/29
6 miles

Nice and easy. First day of equinox training.

June 22- June 28th

Mileage for the Year 2009
1575 miles

Mileage for the week 6/22- 6/28
15 miles

6/28
10+ miles

I ran Powerline pass with Jerry and Monica. Beautiful day out. I'm out of shape, but my feet felt pretty good. I'm going to try and do a nice 12 week block of training for the equinox marathon. Starts tomorrow!

6/27
5 miles

Nice and easy.

6/26
Off

6/25
Off

6/24
Off

6/23
Off

6/22
Off

June 15th- June 21st

Mileage for the Year 2009

1560 miles

Mileage for the week 6/15-6/21
30 miles

6/21
Off- recovery

6/20
11+ miles (Midnight Sun 10K- 34:30)

Was in Fairbanks to run the 10K. It's always a great event. I went out too fast. 5:12 first mile when it should've been 5:30. I just couldn't recover well after that. To run a sub 34min. 10K all you have to run is 5:29 miles. The race went out fast and a couple guys ran 5 min. first mile. They finished around 32:40ish. Need to run my own race next time. Still had fun though. I'm going to need to take a break. I gotta get rid of this foot pain.

6/19
Off- I'm tired and legs are tired. Midnight Sun 10K tomorrow.

6/18
6 miles (4x100m striders)

Ran to Huffman and back with a little extra. Started pretty easy, but turned it into a general aerobic run. Checked a mile split and it was 6:28. Felt really good though

6/17
6 miles

Ran on the treadmill to keep it easy plus I was home with Taelynn. Felt really good going slow to recover.

6/16
5.5 miles

Ran from Bartlett after class at camp. Legs felt a little tired, but I kept it easy.

6/15
Off

June 8th- June 14th

Mileage for the Year 2009
1530 miles

Mileage for the week 6/8- 6/14
47 miles

6/14
12+ miles

I did the Mayors Marathon course from Bartlett to just past the Mooses Run golf course and back. I felt pretty good. My last couple miles were around 6:20 pace. I feel like I did a pretty good job this week with being super busy. I definetly didn't get the sleep I needed though. I hope I can get rested up and have a couple of good runs before next saturday's 10K in Fairbanks.

6/13
11 miles

I was able to get away from camp for a little bit and get a good quality workout in. I found this workout on-line called "The Michigan". Its a good 10K workout. Here it is:
2+ mile warm-up

1 mile hard- 5:12
1 mile steady- 6:00
1200 hard- 3:55
1 mile steady- 6:00
800 hard- 2:37
1 mile steady- 6:05
400 hard- 1:15
1 mile steady- 6:03
200 hard- 35 sec.

1 mile cool down.

6/12
Off

Not happy about it, but had no time to run. Very run down after summer school and camp.

6/11
9 miles

Summer school and the wrestling camp began. I didn't think I would have time to run. But I knew I needed to if I wanted to race well on June 20th. I ran at 10pm and finished at 11pm. I don't like running that late, but I felt good. I ran the south loop and felt strong too.

6/10
off

Wanted to run but seriously had no time. Summer school and moving wrestling mats all day!

6/9
9 miles

I ran the south loop at a pretty good clip (6:29 pace). Tried to stay smooth and I felt pretty good. Another beautiful and sunny day. Above 70 degrees at 5pm when I ran. I can't believe the weather we have been having since the end of april. Keep it up please.

6/8
6 miles

Nice and easy today with the heart rate monitor to Huffman and back with a little extra. Heart rate stayed below 150. Nice and warm out.

June 1st- June 7th

Mileage for the Year 2009
1482 miles

Mileage for the week 6/1- 6/7
48 miles

6/7
13 miles

I ran about 92 minutes today in Kincaid park with Jerry Ross and Trevor Dunbar. It was nice to be on the trail and my foot probably appreciated it too. Legs were a little tired from friday's race.

6/6
5+ miles

Nice and easy to Huffman and back. Sun was out!

6/5
10+ miles (Twilight 12K- 41:46)

Did a nice easy warm-up and ran the skinny raven twilight 12K. I was pretty happy with my performance. My foot has been bothering me so I haven't done much speed work or intervals to prepare for the race. I did feel rested and a lot more comfortable than last year. I cross the 10K mark in 34:11. I have 2 more weeks until the Midnight Sun 10K in fairbanks. My goal is to break 34min. If I can get a couple of good workouts I should be ready to go.

6/4
6 miles
12 minute Ice bath for foot.

Was stuck at home today, but wanted another easy recovery day since I have a race tomorrow. Ran on the treadmill for the first time in a long time. Pretty hot in my workout room. Drank plenty of water and toweled off a couple of times. Easy Easy. Wore the heart rate monitor again and heart rate was between 135 and 140.

6/3
5+ miles
12 min. Ice bath on feet

Since I've been running to fast on easy days, I decided to wear my heart rate monitor and keep it around 145 bpm. It really did the trick. Once it got higher I would slow down and keep myself in check. I ran to Huffman and back and it was kind of nice to run slow. Sunny out again! My foot felt great, but need to really watch it.

6/2
9 miles (6 X 100m striders)
12 min. ice bath

I drove home from Fairbanks today. I hate sitting in a car for over 6 hours, especially when it is warm and sunny outside. I ran the south loop today. Too fast of course. Legs felt tired and I felt tired at first. I think it was because I was sitting for so long in the car today. After 30 minutes I started feeling a lot better. My average for the entire 9 miles was 6:36 pace. I did a few striders afterwards too. I've decided to ice my feet after every run for awhile to see if it helps. I ended up doing a 12 min. ice bath of my entire lower body. I forgot how much it sucks the first 2 min.

6/1
Off

I ran 16 yesterday and I felt good enough to run easy and I really wanted too, but I need to start taking care of this foot issue I have. I sure hope I don't have to take some extended time off.

May 25th- May 31st

Mileage for the Year 2009
1434 miles

Mileage for the week 5/25- 5/31
62 miles

5/31
16 miles

I ran around Farmers Loop in Fairbanks from my Dad's house. Felt really good and ran pretty fast but kept it under control. I was definitely tired toward the end and wanted to finish, but had to run back to dads. My longest run since boston.

5/30
8.5 miles (25 min. @ tempo)

I was going to do my workout on the West Valley track but it was being used for a Cancer/Walk fundraiser. So I decided to just go off of feel and run for 25 min. at tempo. Some of it was on the Midnight Sun 10K course.

5/29
7.5 miles

I ran in Fairbanks today around my dad's house. Nice and easy. Felt a lot better today since the race on tuesday.

5/28
8 miles (recovery)

I took another easy day because legs are still tired and my feet are bothering me. They feel okay when I'm running, but really ache when I wake up or stay off them for awhile.

5/27
5+ miles (recovery)

Took it real slow today to help recover from yesterday's race. I am having some serious feet issues. I'm not sure what it is, but they ache really good. I'm sure running hard downhill towards the finish yesterday didn't help matters. I don't know if it's plantar faciatis or Morton Neuroma or what? I'm gonna be disspointed if it doesn't get better and I have to take an extended time off from running.

5/26
10 miles (Turnagain Arm Trail Race- 5th place 59:16)

It was above 70 degrees out and beautiful today. I ran the tough turnagain arm trail race and was humbled by it. I thought I could do better, but I do need to work on trail and hill climbs to be successful in races like that. I did give a good effort and didn't quit so I can be happy about that. I did a nice 2 mile warm-up to get ready.

5/25
7+ miles

I cannot believe the weather we are having. About 70 degrees and sunny in Anchorage. Ran to Dearmoun and back nice and easy but averaged 6:39 pace. I cannot go slower when I have good music, good weather, and feel good. Hopefully I'm still getting recovery out of it. I'm racing Turnagain arm trail run tomorrow. An 8 mile trail race that has lots of climbs, roots, and rocks. Should be fun and hard.

May 18th- May 24th

Mileage for the Year 2009
1372 miles

Mileage for the week 5/18-5/24
50 miles

5/24
Off

Took a rest day today. Went out to a friends cabin and couldn't really run around thier so decided to reap the benefits of a day off to get ready for next week.

5/23
13 miles

I felt really good today. I ran the Boston Marathon loop and added another mile to get an even 13 miles. I felt pretty smooth and averaged 6:28 pace for the entire run. I went up Huffman at a good clip, but still didn't go all out and ran it in 6:58. My shape is pretty good right now.

5/22
7+ miles

Ran to Dearmoun and back today. Kept it easy. Felt pretty good and I have a little break now until wrestling camps begin and summer school.

5/21
6 miles

Kept it real easy today, but my legs were really tired because of the 2 previous days. I'm not use to doing those types of workouts for awhile. I managed to slow today's run to 7 min. pace, but I'd like to go slower still. That's what I liked about the treadmill this winter. I could go 7:30 pace and not accidentally go faster. I think I recovered faster that way.

5/20
8 miles (4.6 miles @ tempo (5:40ish)).

I did a nice 2.6 mile warm up to Huffman and then started my tempo to Dearmoun and back home. I felt pretty good. Just trying to stay relaxed and not run to fast. Not sure if I like the back to back workouts like it has in the Jack Daniels book. I think if I had a race on a saturday it would be good since it would give me 2 easy days before the race. If I don't I think I will stick to tuesday and thursday's for workouts. And yes, another beautiful sunny day while I was running. Didn't get much of a cool down (6 min.) since I had to pick the kids up from school.

5/19
11 miles (6x 1000m @ 5K pace)

3 mile warm-up
6 x 1000m @ 5K pace w/ 3 min. active recovery (each interval was at 3:13)
4 miles

Today was my first speed workout since the week before Boston. I got a nice warm-up and felt good on my intervals. Lots of rest in between sets, but didn't want to start to hard. I could feel that I worked hard though during my 4 mile easy run afterwards. And again, another beautiful sunny day in Anchorage. Loving the weather.


5/18
5+ miles

Ran to Huffman and back right after school. Beautiful out again and tried to keep it easy. 6:38 pace.

May 11th- 17th

Mileage for the Year 2009
1322 miles

Mileage for the week 5/11- 5/17
55 miles

5/17
11 miles

Ran nice and easy with Jerry and his Skinny Raven Marathon training group. Andy Liebner ran with us today after his solid 2nd place finish at the Curtis Menard 5K which he ran in 15:48. We took off from Kincaid (raspberry parking lot) and stayed on the trails. I love running trails and their were some really good hills and some single track. Single track is fun too. Of course we ran into a lot of moose and had to detour from our course. Another beautiful day in Anchorage. Sunny!!!


5/16
6+ miles (Arctic Valley)

Ran with Jerry and Charlie Renfro and it was a beautiful morning. This is one of the hardest runs though. About 6 miles and all up hill. I ran it in 47:44 which is better than my 49 min. last year, but I wasn't feeling all that great. I have a cold and just felt run down before I even started. Hope to do it again in a couple weeks. This run does do wonders for your strength though, so I'm glad I did it.

5/15
8 miles

I ran to Dearmoun and back with a little extra to make an even 8 miles. Kept it easy because of tomorrow's workout up Arctic Valley. I feel kind of run down and have a minor cold. Need to rest more. Lots going on at school.

5/14
6 miles (recovery)

Kept it nice and easy to Huffman and back with a little extra to make it six. Another beautiful day in Anchorage.

5/13
8 miles (3.6 miles @ tempo)

Another beautiful day and I warmed up to Dearmoun road (3.6 miles) when I got their I switched songs on the ipod and took off back home at tempo pace. It has different terrain (up and down hills) but my average pace back was 5:41 pace. I tried my best to keep it consistent. Maybe a little fast for right now since I'm just coming off Boston. Oh well, it is fun to run faster at a controlled speed. I love tempo runs when I'm feeling good. Then I ran a .8 mile cool down to give me a total of 8 miles.

5/12
5+ miles- recovery (too fast for recover though)

Ran to Huffman and back. About 6:48 pace. Tried to keep it easy, but legs felt a little fatigue after yesterdays run.

5/11
11+ miles

Ran turnagain arm trail run with Jerry Ross, Luke Duffy, Eric Strabel, and Matt Novakavich. Beautiful night. Strabel and I also ran about 3/4 of the Mchugh to Rainbow trail (right before the last climb) and then ran back to Potter at a pretty good effort. I started to feel tired in the legs toward the end. I really needed this run though. Hope to get one more good workout on it before the race 5/26.

May 4th- May 10th

Mileage for the Year 2009
1267 miles

Mileage for the week 5/4- 5/10
47 miles

5/10
11+ miles

Ran with Jerry this morning. Took off from westchester lagoon and ran to russian jack and back. I added another 20 min. at the end. Beautiful morning. I'm so glad summer is almost here.

5/9
7+ miles

Ran to Dearmound and back again. General Aerobic. 6:41 pace.

5/8
7+ miles

Ran to Dearmoun and back. General Aerobic.

5/7
6 miles

Ran to Huffman and back with a little extra. Felt really good.

5/6
7+ miles

Ran to Dearmoun and back. Felt really really good today. Legs feel strong, but feet still feel sore. I need new shoes now!

5/5
5 miles

Another easy day to recover. Luke Duffy and I met at Turnagain arm trail head and we ran easy to the lookout and back. Didn't see any bears, but was constantly thinking about them. Not cool. I'm thinking about racing the 8 mile race from Potter to Rainbow on the 26th of May. It'd be fun and something different than the roads. Going to try and get through this week with no hard running. I want and feel like I can run fast right now, but I think if I hold off until the end of this week it will make my summer racing a lot better. Have to play it safe after a marathon.

5/4
4 miles

Nice and super easy today on the mille. I wanted to concentrate and make sure I ran slow and easy. I've been running too fast on my recovery days since boston.

April 27th- May 3rd

Mileage for the Year 2009
1,220 miles

Mileage for the week 4/27- 5/3
24 miles


5/3
9 miles

Ran the South loop today. It was beautiful again outside. Ran a little fast at an avg. 6:38 pace for the whole run. I know I need to be taking it a little easier right now. Legs are still tired from Boston.

5/2
7+ miles

Ran to Dearmoun and back. What a beautiful day. 70+ degrees outside and ran without a shirt for the first time all year. 6:38 pace. Too fast but felt really good.

5/1
Off

4/30
Off

4/29
5+ miles

Ran to Huffman and back. Felt good.

4/28
Off

4/27
3+ miles

Had a little time after school. Ran 3 miles super easy on the mille. Legs are not ready to be running much yet.

April 20th- April 26th

Mileage for the Year 2009
1196 miles

Mileage for the week 4/20-4/26
32 miles

4/26
5+ miles

4/25
Off

4/24
Off

4/23
Off

4/22
Off

4/21
Off

4/20
27+ miles (Boston Marathon)

I didn't really warm up much. Just some slow jogging. Maybe a mile? Marathon went great 2:37:13 for 131st overall.

2:37:12 Official Time!!!!

I had a great race on Monday. I don't have time now, but will post more later. Here are my splits:

mile 1: 6:10
mile 2: 5:51
mile 3: 5:50
mile 4: 5:47
mile 5: 5:55
mile 6: 5:51
mile 7: 5:56
mile 8: 5:58
mile 9: 5:57
mile 10: 5:57
mile 11: 6:02
mile 12: 5:51
mile 13: 5:54
mile 14: 5:48
mile 15: 6:01
mile 16: 6:05
mile 17: 5:57
mile 18: 6:13
mile 19: 6:18
mile 20: 6:02
mile 21: 6:27 "Heart Break Hill"
mile 22: 5:57
mile 23: 6:00
mile 24: 5:56
mile 25: 6:06
mile 26: 5:56
last .2: 1:16

Total: 2hrs. 37min. 13sec. ( 131st place overall)

April 13th- April 19th "Boston Marathon Week"

Road to Boston 2009 Week #18 "Race Week"

Mileage for the Year 2009
1164 miles

Mileage for the Week 4/13- 4/19
30 miles

4/19
4+ miles

Ran by the Charles River again. Felt pretty good. I'm ready to roll!!!!

4/18
7+ miles (6 X 100m striders)

Ran around the Charles River in Boston. Felt pretty good.

4/17
Off- Travel Day.

4/16
6 miles

Ran to Huffman and back with a little extra. Felt good @ 6:38 pace, but running nose and worn down.

4/15
7 miles (3 @ MP)

Ran it on the treadmill. Did 3 miles @ Marathon Pace. Felt good, but getting a little sick.


4/14
6 miles

Ran to Huffman and back and a little extra to make 6 miles. Kept it easy, but avg. 6:38 pace.

4/13
Off- Recovery

April 6th- April 12th

Road to Boston Week #17

Mileage for the Year 2009
1134 miles

Mileage for the week 4/6- 4/12
48 miles

4/12
12 miles

Jerry and I ran my hilly south loop one more time to get some good uphill and downhill running. Last medium distance run before Boston! I'm ready!

4/11
7+ miles (8 X 100m striders)

Took it easy today to Dearmoun and back. Felt really good. Threw in some striders at the end.

4/10
5+ miles

Nice and easy but it was 6:38 pace. Think I'm in good shape. Huffman and back route.

4/9
9 miles (3 X 1600 @ 5K pace w/ 2min. rest) 5:03, 4:59, 4:57

2.5 mile warm-up
3 X 1600m
3.5 mile easy
Total: 9 miles

4/8
6 miles

Ran a super easy easy 6 miles on the treadmill. I decided to run on the mille because it forced me to run slow.

4/7
9 miles w/ striders

Had a super run today. It was 40 above and I ran 6:28 pace. Ran the South Loop.

4/6
Off

I'm taking the day off today! I've run 113 days in a row, but it's taper time and I'll begin it with a nice day off.

March 30th- April 5th

Road to Boston Week #16

Mileage for the Year 2009
1086 miles

Mileage for the week 3/30- 4/5
70 miles

4/5
18+ miles

Jerry and I ran around Lake Hood and then did the Totem run and double back to work some uphill and downhill running. Beautiful day. Went at a pretty good pace too.

4/4
10 miles (5 @ Tempo)

Ran it on the mille. 3 mile warm-up. Tempo miles ranged from 5:39-5:20 pace. 2 mile cool down. It feels really good running at tempo.

4/3
6 miles

Super easy today on the treadmill. Heart rate was real low.

4/2
7+ miles (6 X 100m Striders)

Ran to Dearmoun and back. Felt really good and probably ran a little fast for a recovery run.

4/1
13 miles

I ran the Hilly Boston route today (added an extra mile at the end) and I didn't mean to go fast but my average pace was about 6:38 per mile. Felt really good and ran the uphills and downhills pretty good.

3/31
10 miles (6 X 100 striders)

Ran the entire workout on the treadmill because it snowed a few inches and the sidewalks weren't runable? Felt awesome!

3/30
6 miles

Was thinking about a day off but felt I would recover better with a super easy 6 miles on the treadmill.

March 23rd- March 29th

Road to Boston Week #15

Mileage for the Year 2009
1016 miles

Mileage for the week 3/23- 3/29
90 miles
3/29
20 miles

Did the whole workout at the dome due to Volcanic ash.

3 mile warm-up
2 X 2 miles @ Tempo w/ 400 jog in between sets
7 mile run (avg. 6:45 pace)
3 mile Tempo
3 mile cool down

Total: 20 miles

3/28
11 miles (6am/5pm)

A couple easy easy recovery runs today. Ash finally fell down on Anchorage a little in the evening from Mt. Redoubt. Hopefully I'm not stuck inside on the treadmill for a long time.

3/27
7 miles

It's all I had time for today. Ran it on the mille. General Aerobic effort.

3/26
17 miles (13am/4pm)

Legs a little sore after yesterday's workout. Ran the Boston loop in the morning and felt really good. Did the 4 miler in the pm on the treadmill and felt pretty tired in the legs.

3/25
12 miles (6 X 1200m @ 5K pace w/ 2 min. rest)

Tough Tough Tough workout today. Ran with Jerry.

3 mile warm-up
6 X 1239m @ 5K pace w/ 2 min. rest (5:08 mile pace or 4 min. for 1239 meters) Our indoor track is actually 413 meters around.
4 mile cool down.

3/24
11 miles (6am/5+pm)

Another double recovery day. Ran 6 in the am on the treadmill and 5+ in the pm outside to Huffman and back. Gorgeous day and acutally 40 above. Definetly lifted the spirtis up.

3/23
10 miles (6am/4pm)

Real easy today. Both runs were recovery effort on the treadmill.

March 16th- March 22nd

Road to Boston Week #14

Mileage for the Year 2009
926 miles

Mileage for the week 3/16-3/22
76 miles

3/22
20 miles

Snowing a lot. Had to run the whole thing on treadmill. Struggled a little the last 7 miles. I did the treadmill simulation of the boston hills. Avg. mile pace was 6:49. Just didn't feel it. I think the 10K yesterday took a little out of me.

3/21
12 miles- 10K: 33:47

3 mile warm-up and did the 10K on the treadmill. Set it for 11.0mph (5:27) pace and ran the whole 10K at this pace. Felt really easy. 2.5 mile cool down.

3/20
6 miles- recovery

Easy 6 on the treadmill. Suppose to run a 10K tomorrow, but still sick. I'll see how I feel when I wake up tomorrow.

3/19
7 miles

A real easy recovery run on the treadmill. I'm pretty sick right now. cough, running nose, and run down.

3/18
14 miles

Ran my Boston route today then jumped on the treadmill for the last 2 miles. Felt a little tired afterwards.

3/17
10 miles (5 X 600m @ 5K pace w/ 90 sec. rest)

Pretty good workout today on the treadmill. I did a 3 mile warm-up then jumped into the workout. Finished with 4 more miles easy around 7min. pace. Still have sore throat and a little run down.


3/16
7 miles

Super easy run today on the treadmill. The bottom of my left foot is still bothering me. I gotta keep a close eye on it. Getting a little sore throat too. I guess it is better now than later.

March 9th- March 15th

Road to Boston Week #13

Mileage for the Year 2009
850 miles

Mileage for the week 3/9- 3/15
91 miles


3/15
20 miles (15 @ Marathon Pace)

I had a super workout today. I felt very strong! Here it is:

3 mile warm-up

15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52

2 mile cool down.

3/14
7+ miles

Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.

3/13
16 miles (12am/4pm)

A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.

3/12
10 miles (6am/4pm)

A couple of super easy recovery runs on the mille.

3/11
15 miles

I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.

3/10
12+ miles

4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down

Felt really good and in control during the 1000's.

3/9
11 miles (6am/5+pm)

A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.

Mar. 2nd- March 8th

Road to Boston Week #12

Mileage for the Year 2009
759 miles

Mileage for the week 3/2- 3/8
76 miles

3/8
20 miles

Ran with Jerry & JC this morning. Nice and easy, but had some cold winds.

3/7
11+ miles (10K Time Trial)

2+ mile warm up
10K- 34:20 (5:37, 5:36, 5:36, 5:31, 5:26, 5:14, 1:20)
3 mile cool down

Time Trial at the Dome. Felt really easy. I'm pretty sure I took it too easy the first 5K, but I did finished strong.

3/6
6 miles- recovery

Fresh snow on the ground so I ran an easy 6 on the treadmill. Looking forward to 10K tomorrow.

3/5
8 miles (6 X 100m striders)

Really easy on the mille. Snowing good outside!

3/4
15 miles

I ran the first 12 outside on the south loop w/ service extention. I'm actually going to call this loop the Boston loop for now on. Then I quickly hopped on the treadmill for the last 3 miles. Snowing today.

3/3
9 miles (5 X 600m @ 5K pace w/90 sec. rest)

Workout went great today. Enjoyed going a little faster. 3 mile warm-up/2 mile cool down.

3/2
7 miles- recovery

Legs tired from the 94 mile week last week. Took it super easy, but felt good.

Feb. 23- March 1st

Road to Boston Week #11

Mileage for the Year 2008
683 miles

Mileage for the week 2/23- 3/1
94 miles

3/1
24 miles

Long Run today was pretty easy. I did 15.2 outside on the south loop w/service extention (lots of hills) then I finished up with 9 on the treadmill. I did the treadmill simulation of the Boston Hills too from 16 to 20 miles. Then took a nice 12 minute Ice Bath.

2/28
8 miles- recovery

I ran outside today in a snow storm. Felt really good and the snow was coming down pretty hard. Huge Flakes!

2/27
16 miles (4am/12pm) 7 miles @ tempo

An easy 4 miler this morning at 5:30am.

Great workout after work. Kind of a progressive tempo run if their is such a thing. (6:00, 5:56, 5:52, 5:49, 5:46, 5:42, 5:39) Felt really good and heart rate went back down fast after workout.

3 mile warm-up
7 miles at temp (see above)
2 mile cool down

2/26
10 miles (6am/4pm)

A couple of super easy runs today. Legs a little tired but these runs help them recover a little faster.

2/25
15 miles

I ran the south loop w/service extention and then did the last 3 on the treadmill. Good workout.

2/24
11 miles (6am/5pm)

Nice and easy on the treadmill this morning. My foot feels way better today, so that is good. But, my right hip flexor is acting up a little. Ran outside in the beautiful sun in the afternoon. Kept it easy, but miles were sub 7.

2/23
10 miles (6am/4pm)

Nice and easy on the treadmill. The bottom of my left foot is bothering me a little. It was a little better in the afternoon.

Feb. 16th- Feb. 22nd

Road to Boston Week #10- Recovery

Mileage for the Year 2009
589 miles

Mileage for the Week 2/16- 2/22
71 miles

2/22
16 miles

I had a good run at the AK club in fairbanks on the treadmill. Tired from the weekend road trip though.

2/21
8 miles (10 X 100m strides)

Ran outside again in Fairbanks with below zero temps. Good run though.

2/20
11 miles

I ran from my dad's in fairbanks. Good run, but a little windy.

2/19
7 miles- recovery

Real easy effort. Felt great running at night in the 30 degree temps.

2/18
10 miles (5 X 800 @ 5K pace w/90 sec. rest)

Did today's workout at the Dome.
3 mile warm-up
5 X 800 @ 2:33 pace w/ 90 sec. rest.
3.5+ mile cool down

2/17
9 miles

I had a great run outside today. About 30 above. Ran the south loop. Felt really good.

2/16
10 miles (6am/4pm)

A super easy double today. My legs actually felt really good after yesterday's workout. This week will be considered a recovery week.

Feb. 9th- Feb. 15th

Road to Boston Week #9

Mileage for the Year 2009
518 miles

Mileage for the week 2/9- 2/15
82 Miles

2/15
16 miles (12 @ Marathon Pace)

I had a great workout today!
3 mile warm-up
12 miles @ marathon pace (6:03, 6:03, 6:03, 6:03, 6:03, 6:03, 6:00, 6:00, 6:00, 5:56, 5:56, 5:56)
1 mile cool down



2/14
7+ miles (w/ 6 X 100m strides)

Ran to Dearmoun and back and did some strides. Beautiful day outside. 34 degrees above. I'm excited about the MP workout tomorrow.

2/13
13 miles

I did today's workout on the treadmill. Started easy and worked my way into 6:49 pace. Felt really good.

2/12
8 miles- recovery

I was going to double, but tired this morning. Felt good running after school though. Ran to Dearmoun and back and a little extra to get 8 miles.

2/11
19 miles (15am/4pm)

Great run on trails today with Jerry. Felt really good. About 10 above.

2/10
11 miles (6am/5pm)

Another recovery double day! Legs feel much better now.

2/9
8 miles- recovery

I took it real easy for 8 miles today after work on the treadmill. Easy Easy.

Feb. 2nd- Feb. 8th

Road to Boston Week #8

Mileage for the Year 2008
436 miles

Mileage for the Week 2/2- 2/8
87 miles

2/8
22 miles

Today our group ran 18 miles outside and then Jerry and I ran another 4 in the dome to make it 22. The last 4 were somewhat fast and I know the last one was around 5:45 pace.

2/7
8 miles- recovery

It was so great to finally run outside. The temp was about 11 above but the sun was out and it felt great hitting the face.

2/6
12 miles (6 @ Tempo)

3 mile warm-up
6 miles @ tempo (6:00, 5:52, 5:52, 5:52, 5:52, 5:52)
3 mile cool down

Good workout and felt good during the tempo.

2/5
10 miles (6am/4pm)

Easy Easy Double recovery runs again today. Both on mille.

2/4
15 miles

Was home with my sick daughter today so I had no choice but to run on the treadmill. Felt really good today. 2 days of recovery was the key.

2/3
10 miles (6am/4pm)

Another recovery day and I needed it with my tired legs. I'm glad the scheduled called for back to back easy days.

2/2
10 miles (6am/4pm)

A couple easy recovery runs today. Legs a little tired from yesterday so kept it super easy.

Jan. 26th- Feb. 1st

Road to Boston 2009 Week #7

Mileage for the Year 2009
349 miles

Mileage for the Week 1/26- 2/1
86 miles

2/1
20 miles

13 miles outside (-4 below) then 7 miles in the dome. Miles outside were around 7 min. avg. Dome miles were: 6:45, 6:40, 6:12, 6:05, 6:02, 5:56, 5:51

1/31
8 miles (10 X 100m strides)

8 miles outside with some strides. Sidewalks weren't plowed so mostly ran right on the road.

1/30
12 miles

It is snowing really good today, but I sucked it up and did 8 miles outside and the last 4 on the treadmill. Good effort.

1/29
10 miles (6am/4pm)

It was an easy double run recovery day and I was pretty tired when I woke up at 5am. Took it super easy on the treadmill on both runs.

1/28
15 miles

I did the first 9 miles outside (south loop) and did the last 6 on the treadmill. Good effort and picked it up toward the end.

1/27
11 miles (5 @ Tempo 6:00, 5:57, 5:57, 5:52, 5:52)

I did today's workout on the treadmill to make sure I was on pace. 3 mile warm-up, 5 miles @ half marathon pace, and 3 miles cool down.

1/26
10 miles (6am/4pm)- Recovery

I did another double today. I took it super super easy on both runs. Felt pretty good. Tomorrow I have a 11 miles w/5 miles at tempo pace. Can't wait!

Jan. 19th- Jan. 25th

Road to Boston Week #6

Mileage for the Year 2008
263 miles

Mileage for the Week 1/19- 1/25
72 miles

1/25
16 miles

We took off from the dome and did the same course as we did last sunday. Nice and easy. Feel real good after this recovery week.

1/24
6 miles

Nice and super easy on the treadmill. It didn't even feel like I was running.

1/23
11 miles

I felt a lot better in my legs than yesterday. I did the first 8 miles outside (Dearmoun and back with a little extra to make an even 8) than the last 3 on the treadmill.

1/22
6 miles

Ran to Huffman and back and a little extra to make it an even six miles. I took it real easy, but my legs felt tired. Icy out but good to be outside.

1/21
13 miles

Ran at the dome. Nice and easy the first few miles and gradually picked it up. The last couple miles were around 6:05 pace.

1/20
10 miles

Really icy and dark by the time I could run today. 10 miles on the treadmill. Felt really good.

1/19
10 miles (6am/4pm)

Did a double today super easy. First 6 outside in the morning and last 4 on the treadmill in the evening right before dinner. Legs a little tired, but took it super easy.

Jan. 12th- Jan. 18th

Week #5 on the Road to Boston

Mileage for the Year 2008
191 miles

Mileage for the week 1/12-1/18
81 miles

1/18
21 miles

Met at the Dome and did 16 outside and 5 in the dome. Felt really good. Didn't tire too much at the end.

1/17
6 miles

Easy recovery run on the treadmill.

1/16
13 miles

With all the ice and flooding on the streets and being tired of the treadmill I went to the sports dome. I had a great workout. Last 5 miles were close to marathon pace.

1/15
6 miles am- recovery
4 miles pm- recovery

I did a double today. Nice and super easy on both runs.

1/14
15 miles

I did the whole workout on my treadmill. Ice Rink outside. Felt awesome though. I think I kicked the bug I had!

1/13
10 miles (4 miles at half marathon pace) 6:00, 6:00, 5:56, 5:56.

Did the workout on the treadmill. 3 mile warm-up, 4 miles (6:00, 6:00, 5:56, 5:56), 3 miles at 7min. pace. Felt really good to go a little faster today.

1/12
6 miles

I did today's workout on the treadmill. Easy pace and I hope I'm getting over this flu bug.

Jan. 5th- Jan. 11th

Week #4 on the road to Boston.

Mileage for the Year 2008
110 miles

Mileage for the Week 1/5- 1/11
70 miles

1/11
12 miles

I was suppose to run 19 miles today and I was really stoked to do it yesterday. I ended up getting the chills last night and believe I have some form of the flu. I rested in bed all day and saved up a little energy to run. Not sure if that was smart or not. Didn't feel that good running either.

1/10
6 miles- recovery

We held a wrestling clinic today for the Goldenview Jr. High School team at South. It was a great turnout! I was able to get an easy 6 done on the treadmill at home.

1/9
12 miles

It was about -8 below and I did 9 miles outside and the last 3 on the treadmill. I felt great the entire run. Overall a little under 7min. pace.
1/8
6 miles

Woke up at 5am to get a super easy easy 6 miles in on the treadmill before work. Tired at first but felt good.

1/7
14 miles

It was 20 below today and I ran the whole 14 on the treadmill. Felt really good the whole run. I ran the last 5 miles around 6:45 pace. Good effort and felt easy.

1/6
10 Miles w/ 10 X 100m striders.

It was cold today. About -15 below when I went outside to run. Ran the south loop with an extra mile at the end. Also, did some striders. Felt good and strong.

1/5
10 Miles (6am/4pm)-Recovery

I did a double workout today. I ran 6 miles easy in the morning before work. Then ran an easy 4 after work. I did the workout on the treadmill and kept it super easy.

Dec. 29th- Jan. 4th

Week #3 on Road to Boston!

Mileage for the Year 2009
40 miles

Mileage for the Week 12/29- 1/4
70 miles

1/4
16 miles

When I woke up it was -19 degrees outside. I still wanted to run outside some. I did the first 9 outside (south loop) and the last 7 on the treadmill. My last few miles were around 6:40 pace. Good effort today.

1/3
6 miles- Recovery

I did the workout on the mille again today. It was a recovery run so I kept it easy. Super easy like 7:30 pace.

1/2
12 miles

I returned back to Alaska this morning and was greeted with 15 below weather. I decided to do the entire workout on the treadmill. I actually felt pretty good. Had the ipod going, water on hand, and in shorts still. The last couple miles were in 6:53 pace.

1/1
6 miles- recovery

Mileage for the Year 2008
2489 miles

12/31
14 miles

One last run for the year 2008. I ran the same course as I did last sunday on the Honolulu Marathon course but 4 miles shorter. Felt pretty good. I carried a bottle of water with me for the first 50 min. and then drank it with a Gu of Espresso Love. I was able to get started at about 6:30 but it was still hot and humid. Good run though.

12/30
10 miles w/ 4 miles at Half Marathon pace.

Good workout today. It was nice to pick up the pace a little. I went more on effort since I didn't have mile markers the whole way and some was hilly. I believe my effort was close to 6 min. pace. It was definetly comfortably hard.

12/29
6 miles- recovery