August 31st- September 6th

Mileage for the Year 2009
2128 miles

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

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!

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 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.

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.

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.

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.

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

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.

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.

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.

7 miles (recovery)

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

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.

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.

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

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 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.

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.

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!

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.

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!

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

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)

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.

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.

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.

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.

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.

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

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.

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.

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.

5+ miles

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

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.

9 miles

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

5 miles

Nice and easy recovery run. Kept it slow.

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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