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.