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

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.

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.

6 miles

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

7+ miles (6 X 100m Striders)

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

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.

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!

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

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

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.

7 miles

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

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.

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.

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.

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

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.

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.

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.

7 miles

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

14 miles

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

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.

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

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.

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.

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.

10 miles (6am/4pm)

A couple of super easy recovery runs on the mille.

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.

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.

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

20 miles

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

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.

6 miles- recovery

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

8 miles (6 X 100m striders)

Really easy on the mille. Snowing good outside!

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.

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.

7 miles- recovery

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

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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