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

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.

8 miles- recovery

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

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

10 miles (6am/4pm)

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

15 miles

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

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.

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

16 miles

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

8 miles (10 X 100m strides)

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

11 miles

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

7 miles- recovery

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

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

9 miles

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

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

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

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.

13 miles

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

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.

19 miles (15am/4pm)

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

11 miles (6am/5pm)

Another recovery double day! Legs feel much better now.

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

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.

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.

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.

10 miles (6am/4pm)

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

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.

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.

10 miles (6am/4pm)

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

About Me

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Anchorage, Alaska, United States
Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School

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