Mileage for the Year 2010
Mileage for the week 12/13- 12/19
65 miles
12/19
17 miles
First Long run for Boston 2011 training. Not gonna lie, it was rough. -1 degree out at the start.
12/18
6 miles
Super easy recovery run. Felt really good.
12/17
10 miles
Cold today. -7 outside, so I opted for the treadmill again. I'm a little beat up right now, and need to be careful and get it back slowly.
12/16
6 miles
Easy on the treadmill at work. Sore from yesterday. Part of the process.
12/15
12.5 miles
Ran at the dome. Lots of laps. Nice to get a medium distance run in. Lots going on in the dome to keep me occupied.
12/14
8 miles (8 X 100m)
Ran to Dearmoun and back.
12/13
6 miles
Easy 6 on the treadmill at work. Wrestling season is over. Feels nice to have a little down town, but eager for the future with this team.
December 6th- December 12th
Mileage for the Year 2010
Mileage for the week 12/6- 12/12
19 miles
12/12
Off- State Wrestling ended yesterday. I was exhausted and needed to rest (physically and mentally) today.
12/11
Off- State Wrestling Championships
12/10
Off- State Wrestling Championships
12/9
6 miles
Easy on treadmill
12/8
7 miles
On treadmill at work. Started easy and ended at 6:00 pace.
12/7
6 miles
Mille at school. Felt good.
12/6
Off
Mileage for the week 12/6- 12/12
19 miles
12/12
Off- State Wrestling ended yesterday. I was exhausted and needed to rest (physically and mentally) today.
12/11
Off- State Wrestling Championships
12/10
Off- State Wrestling Championships
12/9
6 miles
Easy on treadmill
12/8
7 miles
On treadmill at work. Started easy and ended at 6:00 pace.
12/7
6 miles
Mille at school. Felt good.
12/6
Off
November 29th- December 5th
Mileage for the Year 2010
Mileage for the week 11/29- 12/5
33 miles
12/5
8 miles
Ran to Huffman and back and added 3 miles around my neighborhood. Nice to get outside, but tired from wrestling tournament.
12/4
Off- Cook Inlet Wrestling Championships. South Anchorage won the Championship by 1pt. over Service!!!!
12/3
8 miles
Ran on the treadmill before we head to Regions. Felt really good and progressed down to low 6 pace.
12/2
6 miles
Easy and progressed to 6:15 pace.
12/1
Off
11/30
6 miles
Treadmill from work. Easy.
11/29
5 miles
Nice and easy on the treadmill at work.
Mileage for the week 11/29- 12/5
33 miles
12/5
8 miles
Ran to Huffman and back and added 3 miles around my neighborhood. Nice to get outside, but tired from wrestling tournament.
12/4
Off- Cook Inlet Wrestling Championships. South Anchorage won the Championship by 1pt. over Service!!!!
12/3
8 miles
Ran on the treadmill before we head to Regions. Felt really good and progressed down to low 6 pace.
12/2
6 miles
Easy and progressed to 6:15 pace.
12/1
Off
11/30
6 miles
Treadmill from work. Easy.
11/29
5 miles
Nice and easy on the treadmill at work.
November 22nd- November 28th
Mileage for the Year 2010
Mileage for the week 11/22- 11/28
38 miles
11/28
10 miles
Ran the first 6 outside with Ice bugs. Then jumped on treadmill. Didn't feel that great. Waited too long to run and didn't eat much. Gotta keep on though. It will get better.
11/27
5 miles
Did the elliptical for 30 minutes and then ran 5 miles on the treadmill. Kept it really easy though. Calf was tight when I woke up, but loosened up.
11/26
No running.
35 minutes on bike.
11/25
6.75 miles
Easy on treadmill. Ran the last .5 backwards which was hard on treadmill. Thanksgiving Day and snowing good.
11/24
9+ miles
Ran at the dome with Jerry. A little fast for current fitness, but averaged 6:35 pace. Nice to get the legs turning for a longer period of time.
11/23
7 miles
11/22
Off
Mileage for the week 11/22- 11/28
38 miles
11/28
10 miles
Ran the first 6 outside with Ice bugs. Then jumped on treadmill. Didn't feel that great. Waited too long to run and didn't eat much. Gotta keep on though. It will get better.
11/27
5 miles
Did the elliptical for 30 minutes and then ran 5 miles on the treadmill. Kept it really easy though. Calf was tight when I woke up, but loosened up.
11/26
No running.
35 minutes on bike.
11/25
6.75 miles
Easy on treadmill. Ran the last .5 backwards which was hard on treadmill. Thanksgiving Day and snowing good.
11/24
9+ miles
Ran at the dome with Jerry. A little fast for current fitness, but averaged 6:35 pace. Nice to get the legs turning for a longer period of time.
11/23
7 miles
11/22
Off
November 15th- November 21st
Mileage for the Year 2010
Mileage for the week 11/15- 11/21
40 Miles
11/21
12 miles
Ran with Jerry. Felt good to run outside, but very tired toward the end. It's all part of the process of getting back.
11/20
Off- Dimond Tourney
11/19
4 miles
11/18
8 miles
11/17
5 miles
11/16
6 miles
11/15
5 miles
Mileage for the week 11/15- 11/21
40 Miles
11/21
12 miles
Ran with Jerry. Felt good to run outside, but very tired toward the end. It's all part of the process of getting back.
11/20
Off- Dimond Tourney
11/19
4 miles
11/18
8 miles
11/17
5 miles
11/16
6 miles
11/15
5 miles
November 8th- November 14th
Mileage for the Year 2010
Mileage for the week 11/8- 11/14
15 miles
11/14
Off- Tired from weekend
11/13
North Pole Tourney in Fbks
11/12
North Pole Tourney in Fbks.
11/11
5 miles
11/10
5 miles
11/9
5 miles
11/8
Off
Mileage for the week 11/8- 11/14
15 miles
11/14
Off- Tired from weekend
11/13
North Pole Tourney in Fbks
11/12
North Pole Tourney in Fbks.
11/11
5 miles
11/10
5 miles
11/9
5 miles
11/8
Off
November 1st- November 7th
Mileage for the Year 2010
Mileage for the week 11/1- 11/7
30 miles
11/7
10.5 miles
11/6
Off- Wrestling Tournament
11/5
4 miles
11/4
5 miles
11/3
5 miles
11/2
5 miles
11/1
Off
Mileage for the week 11/1- 11/7
30 miles
11/7
10.5 miles
11/6
Off- Wrestling Tournament
11/5
4 miles
11/4
5 miles
11/3
5 miles
11/2
5 miles
11/1
Off
September 13th- September 19th
Mileage for the Year 2010
2215 miles
Mileage for the week 9/13- 9/19
0 miles
9/19
5 miles of walking/slow jogging.
9.2 miles of biking. Haven't biked in a couple years. Went pretty hard. Sub 5 min. pace on my south loop.
9/18
Aqua Jogging
1 hr.
3 mile walk in 45 minutes.
9/17
Aqua Jogging
1 hr.
9/16
Elliptical
30 min.
9/15
Cross fit
10 push-ups
10 sit-ups
10 Squats
10 Lunges
1 Lap
Mulitple rounds for 20 minutes.
9/14
Elliptical
40 min.
9/13
Elliptical
40 min.
2215 miles
Mileage for the week 9/13- 9/19
0 miles
9/19
5 miles of walking/slow jogging.
9.2 miles of biking. Haven't biked in a couple years. Went pretty hard. Sub 5 min. pace on my south loop.
9/18
Aqua Jogging
1 hr.
3 mile walk in 45 minutes.
9/17
Aqua Jogging
1 hr.
9/16
Elliptical
30 min.
9/15
Cross fit
10 push-ups
10 sit-ups
10 Squats
10 Lunges
1 Lap
Mulitple rounds for 20 minutes.
9/14
Elliptical
40 min.
9/13
Elliptical
40 min.
September 6th- September 12th
Mileage for the Year 2010
2215 miles
Mileage for the week 9/6- 9/12
0 miles
9/12
40 min. walk
9/11
Aqua jog at UAA
1 hr.
9/10
Aqua jog at UAA
50 min.
9/9
Off
9/8
Off
9/7
Off
9/6
Off
2215 miles
Mileage for the week 9/6- 9/12
0 miles
9/12
40 min. walk
9/11
Aqua jog at UAA
1 hr.
9/10
Aqua jog at UAA
50 min.
9/9
Off
9/8
Off
9/7
Off
9/6
Off
August 30th- September 5th
Mileage for the Year 2010
2215 miles
Mileage for the week 8/30- 9/5
0 miles
9/5
Off
9/4
Off
9/3
Off
9/2
Off
9/1
Off
Diagnosed with a blood clot on my right calf.
8/31
Off
8/30
Off
2215 miles
Mileage for the week 8/30- 9/5
0 miles
9/5
Off
9/4
Off
9/3
Off
9/2
Off
9/1
Off
Diagnosed with a blood clot on my right calf.
8/31
Off
8/30
Off
August 23rd- August 29th
Mileage for the Year 2010
2215 miles
Mileage for the week 8/23- 8/29
0 miles
Well, I had to shut down my running season for 2010. I just had surgery on my right ankle this tuesday. They did a scope and cleaned up the ankle joint. I had a loose body that was causing irritation in the ankle. They also got rid of some bone spurs I was developing. I really hope that this surgery was worth it. I have a feeling that I really needed to get it done.
Now it is all about recovering. I've been told 2 weeks on non-weight bearing. I'll make sure to do that. Than I will go from there. Not sure how fast I will be able to come back. I know that I don't want to push it to early and end up getting injured right away or not healing correctly. I'll probably start off with some pool running for awhile.
I still have big goals for 2011. I want to run fast in Boston and Chicago. If I play my cards right, there is no reason why I can't acheive these goals!
8/29
Off
8/28
Off
8/27
Off
8/26
Off
8/25
Off
8/24
Off- Surgery "Ankle Scope"
8/23
Off
2215 miles
Mileage for the week 8/23- 8/29
0 miles
Well, I had to shut down my running season for 2010. I just had surgery on my right ankle this tuesday. They did a scope and cleaned up the ankle joint. I had a loose body that was causing irritation in the ankle. They also got rid of some bone spurs I was developing. I really hope that this surgery was worth it. I have a feeling that I really needed to get it done.
Now it is all about recovering. I've been told 2 weeks on non-weight bearing. I'll make sure to do that. Than I will go from there. Not sure how fast I will be able to come back. I know that I don't want to push it to early and end up getting injured right away or not healing correctly. I'll probably start off with some pool running for awhile.
I still have big goals for 2011. I want to run fast in Boston and Chicago. If I play my cards right, there is no reason why I can't acheive these goals!
8/29
Off
8/28
Off
8/27
Off
8/26
Off
8/25
Off
8/24
Off- Surgery "Ankle Scope"
8/23
Off
August 16th- August 22nd
Mileage for the Year 2010
2215 miles
Mileage for the week 8/16- 8/22
0 miles
8/22
Off
8/21
Off
40 minutes on an elliptical
8/20
Off
8/19
Off
8/18
Off
40 minutes on an elliptical. Since I wasn't pushing off ankle it felt fine.
8/17
Off
8/16
Off
1st day off in 45 days. My right ankle really hurts today. I've decided to take Dr. advice and get surgery. Should be minor with no weight bearing for 2 weeks than gradually get back to slow running. Which means no Equinox this year. I'm bummed, but need to get rid of this pain, so I can get ready for Boston and run fast!
2215 miles
Mileage for the week 8/16- 8/22
0 miles
8/22
Off
8/21
Off
40 minutes on an elliptical
8/20
Off
8/19
Off
8/18
Off
40 minutes on an elliptical. Since I wasn't pushing off ankle it felt fine.
8/17
Off
8/16
Off
1st day off in 45 days. My right ankle really hurts today. I've decided to take Dr. advice and get surgery. Should be minor with no weight bearing for 2 weeks than gradually get back to slow running. Which means no Equinox this year. I'm bummed, but need to get rid of this pain, so I can get ready for Boston and run fast!
August 9th- August 15th
Mileage for the Year 2010
2215 miles
Mileage for the week 8/9- 8/15
76 miles
8/15
18 miles "Skinny Raven 1/2 Marathon Winner 1:15:00"
2+ mile easy warm up
13.1 mile race
3 mile cool down
Was a little worried if my right ankle would hold up, but it was fine. Didn't feel the greatest, but toughed it out. Great running conditions today and a great event.
Mile splits:
Mile 1: 5:57
Mile 2: 5:21 (downhill)
Mile 3: 5:33
Mile 4: 5:39
Mile 5: 5:39
Mile 6: 5:50
Mile 7: 5:47
Mile 8: 5:52
Mile 9: 5:40
Mile 10: 5:35
Mile 11: 5:49
Mile 12: 5:40
Mile 13.1: 6:28 (uphill +.1)
Overall: 1:15:00
8/14
6+ miles (6 x 100m striders)
Ran with Luke Duffy today at westchester lagoon and ran some of the course for tomorrow. I have some good pain in my right ankle. Got an MRI and Dr. thinks I should have surgery to get rid of a loose body I have above my Talar Dome. Probably shouldn't race tomorrow, but it may be my last race for the season. Pretty bummed right now.
8/13
9 miles
General aerobic pace from south before work today. Felt pretty good.
8/12
6 miles- recovery
Back to work today. Nice and easy on treadmill at school. Busy day. Ankle still tight and sore.
8/11
15 miles
I ran my boston prep route. Progressively got faster towards the end. My average pace ended up being 6:25 pace, but was probably running 6 min. pace the last 4-5 miles. Even ran a 6:49 mile up huffman. Good effort today.
8/10
10.5 miles (10x100m striders)
Ran the south loop today and did some striders on the Hanshew track on the way home. Legs felt kind of dead the first 1/2 of the run. Felt better towards the end.
8/9
11 miles (5am/6pm)
Recovery runs today. Kept it easy to recover from long run yesterday. Felt really good in my evening run tonight.
2215 miles
Mileage for the week 8/9- 8/15
76 miles
8/15
18 miles "Skinny Raven 1/2 Marathon Winner 1:15:00"
2+ mile easy warm up
13.1 mile race
3 mile cool down
Was a little worried if my right ankle would hold up, but it was fine. Didn't feel the greatest, but toughed it out. Great running conditions today and a great event.
Mile splits:
Mile 1: 5:57
Mile 2: 5:21 (downhill)
Mile 3: 5:33
Mile 4: 5:39
Mile 5: 5:39
Mile 6: 5:50
Mile 7: 5:47
Mile 8: 5:52
Mile 9: 5:40
Mile 10: 5:35
Mile 11: 5:49
Mile 12: 5:40
Mile 13.1: 6:28 (uphill +.1)
Overall: 1:15:00
8/14
6+ miles (6 x 100m striders)
Ran with Luke Duffy today at westchester lagoon and ran some of the course for tomorrow. I have some good pain in my right ankle. Got an MRI and Dr. thinks I should have surgery to get rid of a loose body I have above my Talar Dome. Probably shouldn't race tomorrow, but it may be my last race for the season. Pretty bummed right now.
8/13
9 miles
General aerobic pace from south before work today. Felt pretty good.
8/12
6 miles- recovery
Back to work today. Nice and easy on treadmill at school. Busy day. Ankle still tight and sore.
8/11
15 miles
I ran my boston prep route. Progressively got faster towards the end. My average pace ended up being 6:25 pace, but was probably running 6 min. pace the last 4-5 miles. Even ran a 6:49 mile up huffman. Good effort today.
8/10
10.5 miles (10x100m striders)
Ran the south loop today and did some striders on the Hanshew track on the way home. Legs felt kind of dead the first 1/2 of the run. Felt better towards the end.
8/9
11 miles (5am/6pm)
Recovery runs today. Kept it easy to recover from long run yesterday. Felt really good in my evening run tonight.
August 2nd- August 8th
Mileage for the Year 2010
2139 miles
Mileage for the week 8/2- 8/8
80 miles
8/8
20 miles w/ Arctic Valley
Solid run today. Ran with J Ross, Matias Saari, Renau, and Monica for the first 3 miles and then Matias and I turned around and started heading back to the base of Arctic Valley. I was a little nervous with my right ankle, but it held up great. Good effort to the top. I didn't push it too hard, but it's still a tough climb. Took a Gu and headed back down and added on some at the end. Sun was finally out today!
8/7
8 miles
Easy recovery run. Legs feel a little dead right now. Could be from the 800's a couple days ago. Can still feel tightness and mild pain in right ankle/achilles area. Hopefully run goes good tomorrow.
8/6
10 miles
General aerobic pace. Started easy because of tight achilles, but I felt pretty good.
8/5
10 miles (6 X 800m @ 5k pace with less than 2 min. rest)
3 mile warm-up
6 X 800 (2:33, 2:32, 2:32, 2:34, 2:34, 2:32)
4 mile cool down
Right achilles is hurting. Not sure if all this mileage was the best. Need to heal up.
8/4
15 miles
Good run today. My right ankle was really bothering me the last 2 days. I believe I stretched something when I rolled it a little on sunday on the Lost Lake trail. It was pretty sore when I started, but after a mile or two it loosened up and felt great! Ran my Boston prep route and added 3 miles at the end. Averaged about 6:35 pace per mile. Ran the whole thing in pouring rain :(
8/3
6 miles
Just an easy recovery day to get ready for intervals tomorrow. I'm suppose to double, but my right ankle is tight. I believe I rolled it a little on sunday on a rock. Need to rest and ice it a little.
8/2
11+ miles (6am/5+pm)
Easy running today to recover from last week. Legs are tired. Get to start some intervals this week at 5K pace.
2139 miles
Mileage for the week 8/2- 8/8
80 miles
8/8
20 miles w/ Arctic Valley
Solid run today. Ran with J Ross, Matias Saari, Renau, and Monica for the first 3 miles and then Matias and I turned around and started heading back to the base of Arctic Valley. I was a little nervous with my right ankle, but it held up great. Good effort to the top. I didn't push it too hard, but it's still a tough climb. Took a Gu and headed back down and added on some at the end. Sun was finally out today!
8/7
8 miles
Easy recovery run. Legs feel a little dead right now. Could be from the 800's a couple days ago. Can still feel tightness and mild pain in right ankle/achilles area. Hopefully run goes good tomorrow.
8/6
10 miles
General aerobic pace. Started easy because of tight achilles, but I felt pretty good.
8/5
10 miles (6 X 800m @ 5k pace with less than 2 min. rest)
3 mile warm-up
6 X 800 (2:33, 2:32, 2:32, 2:34, 2:34, 2:32)
4 mile cool down
Right achilles is hurting. Not sure if all this mileage was the best. Need to heal up.
8/4
15 miles
Good run today. My right ankle was really bothering me the last 2 days. I believe I stretched something when I rolled it a little on sunday on the Lost Lake trail. It was pretty sore when I started, but after a mile or two it loosened up and felt great! Ran my Boston prep route and added 3 miles at the end. Averaged about 6:35 pace per mile. Ran the whole thing in pouring rain :(
8/3
6 miles
Just an easy recovery day to get ready for intervals tomorrow. I'm suppose to double, but my right ankle is tight. I believe I rolled it a little on sunday on a rock. Need to rest and ice it a little.
8/2
11+ miles (6am/5+pm)
Easy running today to recover from last week. Legs are tired. Get to start some intervals this week at 5K pace.
July 26th- August 1st
Mileage for the Year 2010
2059 miles
Mileage for the week 7/26- 8/1
102 miles
8/1
16 miles (lost Lake)
Had a good run today. Ran straight through in 1:51. Good effort up and up top. Didn't push it too hard going down. Had a good group to run with too. J Ross, Brent Knight, Ryan Hanley, Monica Ross, Mandy Vincent-Lang, and Andrew Richie and his Dad. Took a nice cold ice dip in Primose Lake. Great Day!
7/31
12+ miles (7+am w/ 6x100m striders & 5+pm)
Both runs were recovery paced and legs felt tired. Dearmoun and back in the morning. Huffman and back in the evening.
7/30
17 miles (12am w/ 6@Tempo & 5+pm)
3 mile warm up
6 miles @ Tempo (5:40, 5:40, 5:37,5:36, 5:34, 5:30)
3 mile cool down
Solid workout today. Ran tempo on Hanshew track. Felt stronger the longer I ran. Kept myself relaxed and kept form. Easy recovery pace run to Huffman and back in evening.
7/29
11+ miles (6am/5+pm)
Recovery pace on the treadmill in the morning. Felt really good. Ran to Huffman and back in the evening. Legs feeling really good. I think I'm adapting to the higher mileage.
7/28
20+ miles (15am/5+pm)
Ran my Boston prep route today and added a 3 mile loop by my house. Kept it pretty easy, but ran hard up Huffman hill in sub 7. I averaged about 6:35 pace for run. Nice and easy recovery run to Huffman and back in the evening.
7/27
15+ miles (10am w/8 x 100m striders & 5+pm)
Nice General Aerobic pace run in the morning. I ran the south loop with an extra mile to get my ten. The striders felt good too. Felt good to get a quicker turnover. Love running. Easy recovery pace run in the afternoon to Huffman and back.
7/26
10 miles (6am/4pm)
Heavy rain all day. I ran nice and easy on the treadmill. Both runs at recovery pace. Feel pretty good after 100 mile week. The rain can go away though.
2059 miles
Mileage for the week 7/26- 8/1
102 miles
8/1
16 miles (lost Lake)
Had a good run today. Ran straight through in 1:51. Good effort up and up top. Didn't push it too hard going down. Had a good group to run with too. J Ross, Brent Knight, Ryan Hanley, Monica Ross, Mandy Vincent-Lang, and Andrew Richie and his Dad. Took a nice cold ice dip in Primose Lake. Great Day!
7/31
12+ miles (7+am w/ 6x100m striders & 5+pm)
Both runs were recovery paced and legs felt tired. Dearmoun and back in the morning. Huffman and back in the evening.
7/30
17 miles (12am w/ 6@Tempo & 5+pm)
3 mile warm up
6 miles @ Tempo (5:40, 5:40, 5:37,5:36, 5:34, 5:30)
3 mile cool down
Solid workout today. Ran tempo on Hanshew track. Felt stronger the longer I ran. Kept myself relaxed and kept form. Easy recovery pace run to Huffman and back in evening.
7/29
11+ miles (6am/5+pm)
Recovery pace on the treadmill in the morning. Felt really good. Ran to Huffman and back in the evening. Legs feeling really good. I think I'm adapting to the higher mileage.
7/28
20+ miles (15am/5+pm)
Ran my Boston prep route today and added a 3 mile loop by my house. Kept it pretty easy, but ran hard up Huffman hill in sub 7. I averaged about 6:35 pace for run. Nice and easy recovery run to Huffman and back in the evening.
7/27
15+ miles (10am w/8 x 100m striders & 5+pm)
Nice General Aerobic pace run in the morning. I ran the south loop with an extra mile to get my ten. The striders felt good too. Felt good to get a quicker turnover. Love running. Easy recovery pace run in the afternoon to Huffman and back.
7/26
10 miles (6am/4pm)
Heavy rain all day. I ran nice and easy on the treadmill. Both runs at recovery pace. Feel pretty good after 100 mile week. The rain can go away though.
July 19th- July 25th
Mileage for the Year 2010
1957 miles
Mileage for the week 7/19- 7/25
100 miles
7/25
20 miles
Pouring rain today the entire run. It got to me after awhile. Shirt and shoes felt like 20lbs. each. Good run though. I ran from the dome to totem and back. Average pace for run was 6:35pace. Getting fit!
7/24
11+ miles (6am/5+pm)
A couple of easy recovery miles today. I was a little worried yesterday because my upper right calf has some tightness and pain, but both runs went good today and no pain. Ran to Huffman and back with extra loop in the morning and then just to Huffman and back in the evening. If I run 20 miles tomorrow I'll have my first 100 mile week in my life!
7/23
17 miles (13am/4pm)
Ran with Jerry this morning at 8am. We ran on the coastal trail and totem road. Progressively got faster. Good pace and averaged about 6:25 pace for the run, but were much faster the last few miles. Ran an easy 4 on the treadmill in the afternoon.
7/22
11+ miles (6am/5+pm)
A couple of easy recovery paced runs. Morning run on the treadmill at 7:30 pace and evening run to Huffman and back at closer to 7:05 pace.
7/21
20+ miles (15am/5+pm)
Quality day. I was running easy on my medium distance run on my Boston prep route with 3 added miles, but still managed 6:30 pace. I did pick it up towards the end, but felt really good. Nice and easy to Huffman and back for recovery pace in the evening. Getting that mileage up, but making sure I'm doing it right.
7/20
10 miles (5 @ Tempo Pace: 5:52, 5:46, 5:42, 5:39, 5:36)
Ran at home on the mille. Wanted to know what pace was. Progressive Tempo and it really felt pretty easy. Probably at true tempo pace, since I could've done this for an hour. Nice workout to bank.
7/19
11 miles (6am/5+pm)
A couple of easy recovery pace runs. My legs felt pretty good today, but I could still tell they were tired. Looking forward to tempo pace tomorrow. Good day!
1957 miles
Mileage for the week 7/19- 7/25
100 miles
7/25
20 miles
Pouring rain today the entire run. It got to me after awhile. Shirt and shoes felt like 20lbs. each. Good run though. I ran from the dome to totem and back. Average pace for run was 6:35pace. Getting fit!
7/24
11+ miles (6am/5+pm)
A couple of easy recovery miles today. I was a little worried yesterday because my upper right calf has some tightness and pain, but both runs went good today and no pain. Ran to Huffman and back with extra loop in the morning and then just to Huffman and back in the evening. If I run 20 miles tomorrow I'll have my first 100 mile week in my life!
7/23
17 miles (13am/4pm)
Ran with Jerry this morning at 8am. We ran on the coastal trail and totem road. Progressively got faster. Good pace and averaged about 6:25 pace for the run, but were much faster the last few miles. Ran an easy 4 on the treadmill in the afternoon.
7/22
11+ miles (6am/5+pm)
A couple of easy recovery paced runs. Morning run on the treadmill at 7:30 pace and evening run to Huffman and back at closer to 7:05 pace.
7/21
20+ miles (15am/5+pm)
Quality day. I was running easy on my medium distance run on my Boston prep route with 3 added miles, but still managed 6:30 pace. I did pick it up towards the end, but felt really good. Nice and easy to Huffman and back for recovery pace in the evening. Getting that mileage up, but making sure I'm doing it right.
7/20
10 miles (5 @ Tempo Pace: 5:52, 5:46, 5:42, 5:39, 5:36)
Ran at home on the mille. Wanted to know what pace was. Progressive Tempo and it really felt pretty easy. Probably at true tempo pace, since I could've done this for an hour. Nice workout to bank.
7/19
11 miles (6am/5+pm)
A couple of easy recovery pace runs. My legs felt pretty good today, but I could still tell they were tired. Looking forward to tempo pace tomorrow. Good day!
July 12th- July 18th
Mileage for the Year 2010
1857 miles
Mileage for the week 7/12- 7/18
86 miles
7/18
18 miles
I had a great Equinox training run today. I was able to do six miles (out and back) from where we park for Arctic Valley. Then I ran up arctic valley and back down and then added on a little. Total time for my run was 2hrs. 10min. My effort going up was pretty good. I didn't go super hard, but not easy either. Plus, it was raining and the wind was blowing in my face on the way up. Nice to bank this run and have a nice week of training. Confidence is growing!!!!
7/17
10 miles (6am/4pm)
Nice and easy to Huffman and back with extra loop this morning. Legs and I felt tired. Didn't get much sleep. Family and I hike Winner creek in Girdwood in the afternoon. I ran from the Hand Tram to the car which was 3 and I added some. Kept it pretty easy though. Beautiful Hike today!
7/16
17 miles (13am/4pm)
I had a super run at noon. I ran my boston prep route and averaged 6:29pace. Not bad considering it has some good hills. I turned it into a progressive run and was probably close to running at Marathon pace towards the end. Nice and super easy on the treadmill on my pm run.
7/15
6 miles
Nice and easy today. Last day of wrestling camp.
7/14
13 miles
Ran the Boston prep route an added a mile. Felt pretty good, but legs a little tired. Averaged 6:42 pace for entire run.
7/13
12 miles (8am/4pm)
My morning run I ran 8 miles at general aerobic effort and added 8 x 100m striders at the end for some leg turn over. Super easy effort in the afternoon on the treadmill.
7/12
10 miles (6am/4pm)
A couple super easy recovery runs on the treadmill. I need to start getting in marathon training groove. More doubles and a couple of medium distance runs during the week to go along with my long runs on sunday. I'm excited where I'm at right now compared to last year at this time!
1857 miles
Mileage for the week 7/12- 7/18
86 miles
7/18
18 miles
I had a great Equinox training run today. I was able to do six miles (out and back) from where we park for Arctic Valley. Then I ran up arctic valley and back down and then added on a little. Total time for my run was 2hrs. 10min. My effort going up was pretty good. I didn't go super hard, but not easy either. Plus, it was raining and the wind was blowing in my face on the way up. Nice to bank this run and have a nice week of training. Confidence is growing!!!!
7/17
10 miles (6am/4pm)
Nice and easy to Huffman and back with extra loop this morning. Legs and I felt tired. Didn't get much sleep. Family and I hike Winner creek in Girdwood in the afternoon. I ran from the Hand Tram to the car which was 3 and I added some. Kept it pretty easy though. Beautiful Hike today!
7/16
17 miles (13am/4pm)
I had a super run at noon. I ran my boston prep route and averaged 6:29pace. Not bad considering it has some good hills. I turned it into a progressive run and was probably close to running at Marathon pace towards the end. Nice and super easy on the treadmill on my pm run.
7/15
6 miles
Nice and easy today. Last day of wrestling camp.
7/14
13 miles
Ran the Boston prep route an added a mile. Felt pretty good, but legs a little tired. Averaged 6:42 pace for entire run.
7/13
12 miles (8am/4pm)
My morning run I ran 8 miles at general aerobic effort and added 8 x 100m striders at the end for some leg turn over. Super easy effort in the afternoon on the treadmill.
7/12
10 miles (6am/4pm)
A couple super easy recovery runs on the treadmill. I need to start getting in marathon training groove. More doubles and a couple of medium distance runs during the week to go along with my long runs on sunday. I'm excited where I'm at right now compared to last year at this time!
July 5th- July 11th
Mileage for the Year 2010
1771 miles
Mileage for the week 7/5- 7/11
70 miles
7/11
20 miles
Ran with Jerry and Vin today. We had a "great run". Ran one of my favorites in "Lost Lake". I was a little worried about the achilles, but it felt great. Ran a good, but enjoyable pace on the way up and hit the down hill pretty hard. I added about 4.5 miles on the road to get an even 20. My longest run since boston. Iced the foot, achilles, and calf in glacier creek for about 6 minutes. That was harder then the run. A cold 37 degrees!
7/10
4 miles
I ran up Flattop with the wrestlers. Took it pretty easy (suppose to run an easy recovery today), but obviously its hard going up a mountain. Used different muscles. My achilles is aching a little now too.
7/9
12.5 miles
I ran from south high school today. I did my old figure 8 loop and did the lower 4 one more time to give me about 12.5 miles. My average was 6:45 pace. I had a small black bear walk across the road right in front of me on Abbott by the Zoo. I thought it was a large dog at first. Didn't really spook me much since there was lots of traffic. Good run too.
7/8
6 miles
Nice and easy on the treadmill. Had to run inside because no one to watch taelynn. Ran super easy, but it felt good. Legs are tired from wrestling.
7/7
12 miles
Ran the Boston prep route today. Legs a little tired from yesterday w/ tempo and wrestling. Took it easy at 6:49 pace.
7/6
9+ miles (4 @ Tempo)
I ran to Dearmoun and back and did an out and back on Lake Otis. My tempo felt pretty good. I started out real easy though. Here were the splits (6:00, 5:55, 5:46, 5:42) It was on uneven paved road. 3 mile cool down or steady around 6:45 pace. Tired toward the end.
7/5
6 miles
Nice and easy to Huffman and back with extra loop. Legs feel much better than yesterday. 2nd wrestling camp begins tomorrow.
1771 miles
Mileage for the week 7/5- 7/11
70 miles
7/11
20 miles
Ran with Jerry and Vin today. We had a "great run". Ran one of my favorites in "Lost Lake". I was a little worried about the achilles, but it felt great. Ran a good, but enjoyable pace on the way up and hit the down hill pretty hard. I added about 4.5 miles on the road to get an even 20. My longest run since boston. Iced the foot, achilles, and calf in glacier creek for about 6 minutes. That was harder then the run. A cold 37 degrees!
7/10
4 miles
I ran up Flattop with the wrestlers. Took it pretty easy (suppose to run an easy recovery today), but obviously its hard going up a mountain. Used different muscles. My achilles is aching a little now too.
7/9
12.5 miles
I ran from south high school today. I did my old figure 8 loop and did the lower 4 one more time to give me about 12.5 miles. My average was 6:45 pace. I had a small black bear walk across the road right in front of me on Abbott by the Zoo. I thought it was a large dog at first. Didn't really spook me much since there was lots of traffic. Good run too.
7/8
6 miles
Nice and easy on the treadmill. Had to run inside because no one to watch taelynn. Ran super easy, but it felt good. Legs are tired from wrestling.
7/7
12 miles
Ran the Boston prep route today. Legs a little tired from yesterday w/ tempo and wrestling. Took it easy at 6:49 pace.
7/6
9+ miles (4 @ Tempo)
I ran to Dearmoun and back and did an out and back on Lake Otis. My tempo felt pretty good. I started out real easy though. Here were the splits (6:00, 5:55, 5:46, 5:42) It was on uneven paved road. 3 mile cool down or steady around 6:45 pace. Tired toward the end.
7/5
6 miles
Nice and easy to Huffman and back with extra loop. Legs feel much better than yesterday. 2nd wrestling camp begins tomorrow.
June 28th- July 4th
Mileage for the Year 2010
1701 miles
Mileage for the week 6/28- 7/4
55 miles
7/4
5+ miles
Nice and easy recovery run at 10pm. Legs were sore from yesterday, so nice to take it easy and loosen them up a little.
7/3
16 miles
Jerry and I ran winner creek in Girdwood. Awesome Run! It was nice to get on the trails. Favorite run of the summer so far. Tired toward the end.
7/2
8 miles
I ran to Dearmoun and back with extra loop. Felt good running in 60 degrees again. Ran about 6:40 pace.
7/1
Off
Flew back to Alaska today from Salt Lake. Very tired. Had a good trip, but ready to get running again. Gotta love the temps in Alaska.
6/30
7 miles
Ran from hotel during break from tourney tonight. Wasn't sunny but still close to 90out. I still have pain in my achilles and don't know what to think about it. I may need to take some time off, which isn't cool at all.
6/29
5+ miles
Nice and easy with Mark Lane and Eli Hutchison from the hotel today.
6/28
13.5 miles
I ran from the hotel in Orem, Utah today. It was upper 80's when I took off. Carried a bottle of water and a gu. I actually felt really good during this run. It was nice to run on some flat ground for a change. The elevation here in Orem is 4,900 ft. Beautiful scenerey running toward the mountains. Good run today!
1701 miles
Mileage for the week 6/28- 7/4
55 miles
7/4
5+ miles
Nice and easy recovery run at 10pm. Legs were sore from yesterday, so nice to take it easy and loosen them up a little.
7/3
16 miles
Jerry and I ran winner creek in Girdwood. Awesome Run! It was nice to get on the trails. Favorite run of the summer so far. Tired toward the end.
7/2
8 miles
I ran to Dearmoun and back with extra loop. Felt good running in 60 degrees again. Ran about 6:40 pace.
7/1
Off
Flew back to Alaska today from Salt Lake. Very tired. Had a good trip, but ready to get running again. Gotta love the temps in Alaska.
6/30
7 miles
Ran from hotel during break from tourney tonight. Wasn't sunny but still close to 90out. I still have pain in my achilles and don't know what to think about it. I may need to take some time off, which isn't cool at all.
6/29
5+ miles
Nice and easy with Mark Lane and Eli Hutchison from the hotel today.
6/28
13.5 miles
I ran from the hotel in Orem, Utah today. It was upper 80's when I took off. Carried a bottle of water and a gu. I actually felt really good during this run. It was nice to run on some flat ground for a change. The elevation here in Orem is 4,900 ft. Beautiful scenerey running toward the mountains. Good run today!
June 21st- June 27th
Mileage for the Year 2010
1646 miles
Mileage for the week 6/21- 6/27
44 miles
6/27
4 miles
Nice and super easy this morning. I really don't like running here in Idaho. Ran at 8am and was already hot. Legs are dead from the last few days. Gotta get more sleep.
6/26
9 miles
Been doing the same route here in Pocatello. The first 3+ miles are all up hill. Ran at noon when it was hot!!! Very tough running here. Achilles still aches.
6/25
8+ miles
Same run as yesterday. Ran in the evening and it was a little cooler. Tough run here.
6/24
9 miles
My hip is totally fine today. It's weird I could barely walk yesterday and now it's like it never hurt. It must of been a nerve that was pinched or something. Glad it's better though. Very hot out today! I think its hard running in this elevation too.
6/23
Off
My hip hurt really bad today. I had a hard time walking especially up inclines. I'm really nervous about it. Right when I should be running more too.
6/22
8+miles (4 x 100m striders)
Ran around the wrestling facility and did a few miles on the Idaho state university track. Kept it easy, but was running at noon and it was hot. My right hip was giving some sharp pains about 10 minutes in. Same pain I experienced on Sunday when I started out. Hopefully it is nothing.
6/21
6 miles
Nice and super easy this morning at 5:45am before wrestling tournament. Legs tired from yesterday's hill run.
1646 miles
Mileage for the week 6/21- 6/27
44 miles
6/27
4 miles
Nice and super easy this morning. I really don't like running here in Idaho. Ran at 8am and was already hot. Legs are dead from the last few days. Gotta get more sleep.
6/26
9 miles
Been doing the same route here in Pocatello. The first 3+ miles are all up hill. Ran at noon when it was hot!!! Very tough running here. Achilles still aches.
6/25
8+ miles
Same run as yesterday. Ran in the evening and it was a little cooler. Tough run here.
6/24
9 miles
My hip is totally fine today. It's weird I could barely walk yesterday and now it's like it never hurt. It must of been a nerve that was pinched or something. Glad it's better though. Very hot out today! I think its hard running in this elevation too.
6/23
Off
My hip hurt really bad today. I had a hard time walking especially up inclines. I'm really nervous about it. Right when I should be running more too.
6/22
8+miles (4 x 100m striders)
Ran around the wrestling facility and did a few miles on the Idaho state university track. Kept it easy, but was running at noon and it was hot. My right hip was giving some sharp pains about 10 minutes in. Same pain I experienced on Sunday when I started out. Hopefully it is nothing.
6/21
6 miles
Nice and super easy this morning at 5:45am before wrestling tournament. Legs tired from yesterday's hill run.
June 14th- June 20th
Mileage for the Year 2010
1602 miles
Mileage for the week 6/14- 6/20
60 miles
6/20
12 miles
Warm and sunny today in Pocatello. Took off from hotel and ran about 4 miles too a trail head and headed up some steep trails to some mountains outside of town. Pretty steep and had to Power hike quite a bit. Running down the hills got to my legs too. Legs were pretty dead at the bottom. Good effort today. Should've brought some water with me. Did have a gu at the top.
6/19
6+ miles
Arrived in Pocatello, ID today. Went nice and easy from the hotel. A little tired since I was on the red eye.
6/18
10 miles
Ran the south loop w/ an extra mile. Felt really good and averaged 6:26 pace. Head out to Pocatello, ID tonight for wrestling.
6/17
6+ miles
Ran from Chugiak again. Nice and easy. Weather has been great for running. Last day of Wrestling camp. Leave for Western Regionals in Idaho tomorrow night.
6/16
12 miles
Ran from Chugiak H.S. to the shooting range in Chugiak/Birchwood rd. Didn't see any bears this time. Thanksfully. Ran a little on the track to get 80 minutes. Felt pretty good.
6/15
8 miles
Raining today and did my first 2.8 miles on the treadmill and it was too hot and boring, so I bolted outside. Felt great outside. Was running at 6:29 pace my last 5.2 miles. Another stressful day, but nice to get out for a run afterwards and release.
6/14
6 miles
Ran to Huffman and back with extra loop after camp today. Stressful day. 14 weeks until Equinox. Gotta start getting my mileage up again.
1602 miles
Mileage for the week 6/14- 6/20
60 miles
6/20
12 miles
Warm and sunny today in Pocatello. Took off from hotel and ran about 4 miles too a trail head and headed up some steep trails to some mountains outside of town. Pretty steep and had to Power hike quite a bit. Running down the hills got to my legs too. Legs were pretty dead at the bottom. Good effort today. Should've brought some water with me. Did have a gu at the top.
6/19
6+ miles
Arrived in Pocatello, ID today. Went nice and easy from the hotel. A little tired since I was on the red eye.
6/18
10 miles
Ran the south loop w/ an extra mile. Felt really good and averaged 6:26 pace. Head out to Pocatello, ID tonight for wrestling.
6/17
6+ miles
Ran from Chugiak again. Nice and easy. Weather has been great for running. Last day of Wrestling camp. Leave for Western Regionals in Idaho tomorrow night.
6/16
12 miles
Ran from Chugiak H.S. to the shooting range in Chugiak/Birchwood rd. Didn't see any bears this time. Thanksfully. Ran a little on the track to get 80 minutes. Felt pretty good.
6/15
8 miles
Raining today and did my first 2.8 miles on the treadmill and it was too hot and boring, so I bolted outside. Felt great outside. Was running at 6:29 pace my last 5.2 miles. Another stressful day, but nice to get out for a run afterwards and release.
6/14
6 miles
Ran to Huffman and back with extra loop after camp today. Stressful day. 14 weeks until Equinox. Gotta start getting my mileage up again.
June 7th- June 13th
Mileage for the year 2010
1542 miles
Mileage for the week 6/7- 6/13
46 miles
6/13
12 miles
Ran the Boston prep route. Felt pretty good. Ran at an avg. of 6:32 pace.
6/12
6+ miles
Nice and easy from Chugiak High School. Ran on south birchwood loop. Ran into a Big Black bear a couple of minutes from school.
6/11
10 miles (4 miles @ Tempo)
I ran after camp today.
2.6 mile warm-up
4 miles at Tempo (5:49, 5:48, 5:39, 5:39)
3.4 miles steady
I kind of eased into my tempo today. It felt good. I really do enjoy tempo pace. It feels a little fast, but comfortable at the same time. My left achilles tendon is bothering a little lately. Have to keep an eye on it.
6/10
9+ miles w/ 6 X 100m striders
Same course as yesterday. Perfect running weather. cool and overcast.
6/9
9+ miles
Ran from Chugiak High School. Nice course on south birchwood down to the airstrip and back.
6/8
Off- Another rest day. Just too tired and this week is going to be easy anyway, before I get going in Marathon training again.
6/7
Off- Team Alaska Wrestling camp began. Snapped my 34 day running streak.
1542 miles
Mileage for the week 6/7- 6/13
46 miles
6/13
12 miles
Ran the Boston prep route. Felt pretty good. Ran at an avg. of 6:32 pace.
6/12
6+ miles
Nice and easy from Chugiak High School. Ran on south birchwood loop. Ran into a Big Black bear a couple of minutes from school.
6/11
10 miles (4 miles @ Tempo)
I ran after camp today.
2.6 mile warm-up
4 miles at Tempo (5:49, 5:48, 5:39, 5:39)
3.4 miles steady
I kind of eased into my tempo today. It felt good. I really do enjoy tempo pace. It feels a little fast, but comfortable at the same time. My left achilles tendon is bothering a little lately. Have to keep an eye on it.
6/10
9+ miles w/ 6 X 100m striders
Same course as yesterday. Perfect running weather. cool and overcast.
6/9
9+ miles
Ran from Chugiak High School. Nice course on south birchwood down to the airstrip and back.
6/8
Off- Another rest day. Just too tired and this week is going to be easy anyway, before I get going in Marathon training again.
6/7
Off- Team Alaska Wrestling camp began. Snapped my 34 day running streak.
May 31st- June 6th
Mileage for the Year 2010
1496 miles
Mileage for the week 5/31- 6/6
64 miles
6/6
13+ miles
Ran my Boston prep route with some extra. I felt so good today. I felt like running a little faster. Average pace for run was 6:30 pace. Did feel a little pain on my anterior tibealis area when going down steep downhills on pavement. Hopefully its just a muscular thing. Great run today.
6/5
6 miles- recovery pace
Nice and easy to Huffman and back with extra loop
6/4
14 miles (Twilight 12K- 41:28)
I ran a nice and easy 4 mile shake out run this morning. Skinny Raven put on an awesome race tonight. The Kenyans took control and the winner set a 2 minute PR and ran the 12K in 37:07 which is 4:48 pace. I never seem to feel good in this race, but I ran alright. My time of 41:28 is 18 seconds PR from last year. So, I gotta be happy with that. Bears Tooth Pizza and Beer afterwards!!!
6/3
6 miles
Nice and easy to Huffman and back with extra loop. What a difference a couple of rest days will make you feel. I feel way better today. I also got a great night of sleep. I think I'm ready to have a good effort tomorrow in the race.
6/2
5+ miles
Extremely tired. Took it nice and easy today. I was able to get a massage too and took an ice bath. Hopefully I feel better by friday.
6/1
12 miles
Ran my Boston prep route. I Felt tired and so did my legs. Need to get better sleep and rest more. My pace ended up being 6:39 pace overall. Gonna take the next couple of days easy before the 12K on friday night.
5/31
8 miles
Met at Skinny Raven and ran the Twilight 12K course with Ross and Iverson. Wanted to get a quick refresher for the race on friday. As of today there was over 1150 signed up already. Gonna be a fun race!
1496 miles
Mileage for the week 5/31- 6/6
64 miles
6/6
13+ miles
Ran my Boston prep route with some extra. I felt so good today. I felt like running a little faster. Average pace for run was 6:30 pace. Did feel a little pain on my anterior tibealis area when going down steep downhills on pavement. Hopefully its just a muscular thing. Great run today.
6/5
6 miles- recovery pace
Nice and easy to Huffman and back with extra loop
6/4
14 miles (Twilight 12K- 41:28)
I ran a nice and easy 4 mile shake out run this morning. Skinny Raven put on an awesome race tonight. The Kenyans took control and the winner set a 2 minute PR and ran the 12K in 37:07 which is 4:48 pace. I never seem to feel good in this race, but I ran alright. My time of 41:28 is 18 seconds PR from last year. So, I gotta be happy with that. Bears Tooth Pizza and Beer afterwards!!!
6/3
6 miles
Nice and easy to Huffman and back with extra loop. What a difference a couple of rest days will make you feel. I feel way better today. I also got a great night of sleep. I think I'm ready to have a good effort tomorrow in the race.
6/2
5+ miles
Extremely tired. Took it nice and easy today. I was able to get a massage too and took an ice bath. Hopefully I feel better by friday.
6/1
12 miles
Ran my Boston prep route. I Felt tired and so did my legs. Need to get better sleep and rest more. My pace ended up being 6:39 pace overall. Gonna take the next couple of days easy before the 12K on friday night.
5/31
8 miles
Met at Skinny Raven and ran the Twilight 12K course with Ross and Iverson. Wanted to get a quick refresher for the race on friday. As of today there was over 1150 signed up already. Gonna be a fun race!
May 24th- May 30th
Mileage for the Year 2010
1432 miles
Mileage for the week 5/24- 5/30
67 miles
5/30
6+ miles
Nice and easy around my dads house. A little smoky still outside.
5/29
17+ miles
Ran farmers loop today. Started and ended from my dads house to make it longer. Really smoky outside from some fires. I felt pretty good the entire run. It was also my longest run since Boston. I was definitely tired at the end. Overall pace was 6:35 pace.
5/28
9+ miles
Ran around by my dad's house again. Started off really easy, but gradually picked it up. 80 degrees out too.
5/27
6 miles
Nice and easy around my dad's place in fairbanks. Kept the heart rate around 135-140.
5/26
12 miles
Ran the Boston prep route today. Legs felt tired. Probably from sundays arctic valley workout and yesterday's track workout. Gonna take a couple of days and just run easy to recover and benefit from those workouts. Ran at 6:43 pace today. Started slow, but was gradually picking it up.
5/25
10+ miles
Did a 10K workout at the Hanshew track this morning as follows:
2 mile warm-up
2 x 2 mile @ 10K pace w/ 5 min easy jog recovery between sets(5:20,5:20) (5:20, 5:20)
5 minute easy jog
2 X 1 mile @ 10K pace w/ 3 min easy jog recovery between sets (5:20)(5:20)
2 mile cool down
Total: 10 miles
5/24
6 miles "recovery"
Kept it on the treadmill since I was alone with Taelynn. Plus, it forced me to run easy. I know it's summer, but I don't mind an occasional easy run on the treadmill.
1432 miles
Mileage for the week 5/24- 5/30
67 miles
5/30
6+ miles
Nice and easy around my dads house. A little smoky still outside.
5/29
17+ miles
Ran farmers loop today. Started and ended from my dads house to make it longer. Really smoky outside from some fires. I felt pretty good the entire run. It was also my longest run since Boston. I was definitely tired at the end. Overall pace was 6:35 pace.
5/28
9+ miles
Ran around by my dad's house again. Started off really easy, but gradually picked it up. 80 degrees out too.
5/27
6 miles
Nice and easy around my dad's place in fairbanks. Kept the heart rate around 135-140.
5/26
12 miles
Ran the Boston prep route today. Legs felt tired. Probably from sundays arctic valley workout and yesterday's track workout. Gonna take a couple of days and just run easy to recover and benefit from those workouts. Ran at 6:43 pace today. Started slow, but was gradually picking it up.
5/25
10+ miles
Did a 10K workout at the Hanshew track this morning as follows:
2 mile warm-up
2 x 2 mile @ 10K pace w/ 5 min easy jog recovery between sets(5:20,5:20) (5:20, 5:20)
5 minute easy jog
2 X 1 mile @ 10K pace w/ 3 min easy jog recovery between sets (5:20)(5:20)
2 mile cool down
Total: 10 miles
5/24
6 miles "recovery"
Kept it on the treadmill since I was alone with Taelynn. Plus, it forced me to run easy. I know it's summer, but I don't mind an occasional easy run on the treadmill.
May 17th- May 23rd
Mileage for the Year 2010
1365 miles
Mileage for the week 5/17- 5/23
60 miles
5/23
12 miles "Arctic Valley Hill Climb"
Jerry, JC, and I ran together this morning. Did a nice 6 mile out and back on the Mayors course before we ran up Arctic Valley. Didn't push it all out, but I was definetly laboring going up. Ran 48:40. I like how this run makes you strong both physically and mentally. The first time up in the season is always the toughest.
5/22
6 miles "recovery"
Put the heart rate monitor on to make it super easy. Ran to huffman and back w/ extra loop. Another nice day. Gonna get strong tomorrow and run up Arctic Valley.
5/21
9 miles
Ran the south loop. Beautiful day out! Felt really strong too. Ran at 6:32 pace. Last day of School!!!!!!!!!!
5/20
5 miles "recovery"
Ran during lunch today. Only had time for 5 easy miles.
5/19
12 miles
Ran my hilly boston prep route today. Feeling fit. Ran it at 6:30 pace. Gonna take tomorrow easy after 2 good days of running.
5/18
10 miles (2M + 4 X 1M @ 10K pace)
2 mile warm-up w/ 4 build ups
2 miles (5:20, 5:20)
5 minute rest
4 X 1 mile w/ 3 min. rest (5:20, 5:20, 5:20, 5:20)
2 mile cool down
I found this workout in running times to get ready for a 10K. The goal is not to beat this workout and run faster, but learn what 10K pace feels like. I did this workout on the South Anchorage track and I'm pretty happy with it. I hit 5:20 on every single mile, so my pace was right on. It was challenging, but didn't kick my butt. The goal is to work up to 3 X 2M @ 10K pace. Then you know you are ready to roll.
5/17
6 miles "recovery"
Nice and easy on the treadmill at school. Busy after school, so had to run during lunch.
1365 miles
Mileage for the week 5/17- 5/23
60 miles
5/23
12 miles "Arctic Valley Hill Climb"
Jerry, JC, and I ran together this morning. Did a nice 6 mile out and back on the Mayors course before we ran up Arctic Valley. Didn't push it all out, but I was definetly laboring going up. Ran 48:40. I like how this run makes you strong both physically and mentally. The first time up in the season is always the toughest.
5/22
6 miles "recovery"
Put the heart rate monitor on to make it super easy. Ran to huffman and back w/ extra loop. Another nice day. Gonna get strong tomorrow and run up Arctic Valley.
5/21
9 miles
Ran the south loop. Beautiful day out! Felt really strong too. Ran at 6:32 pace. Last day of School!!!!!!!!!!
5/20
5 miles "recovery"
Ran during lunch today. Only had time for 5 easy miles.
5/19
12 miles
Ran my hilly boston prep route today. Feeling fit. Ran it at 6:30 pace. Gonna take tomorrow easy after 2 good days of running.
5/18
10 miles (2M + 4 X 1M @ 10K pace)
2 mile warm-up w/ 4 build ups
2 miles (5:20, 5:20)
5 minute rest
4 X 1 mile w/ 3 min. rest (5:20, 5:20, 5:20, 5:20)
2 mile cool down
I found this workout in running times to get ready for a 10K. The goal is not to beat this workout and run faster, but learn what 10K pace feels like. I did this workout on the South Anchorage track and I'm pretty happy with it. I hit 5:20 on every single mile, so my pace was right on. It was challenging, but didn't kick my butt. The goal is to work up to 3 X 2M @ 10K pace. Then you know you are ready to roll.
5/17
6 miles "recovery"
Nice and easy on the treadmill at school. Busy after school, so had to run during lunch.
May 10th- May 16th
Mileage for the Year 2010
1305 miles
Mileage for the week 5/10- 5/16
60 miles
5/16
12 miles
Ran with Jerry at Kincaid. Had a great run! We ran at a pretty good pace. worked on the uphills and had some good leg turnover on the downhills. Gonna make me tough.
5/15
9 miles "Curtis Menard 5K- 2nd place 16:02"
Didn't really know what to expect from the race today. I ran Boston on April 19th and took a couple weeks off and wrestled in a tournament. Just started getting the running rhythm back. I came into the race treating it like a speed workout. I thought I would break 16:40, so I'm really happy with the 16:02. It's kind of cool that I didn't lose too much fitness taking the last few weeks off/easy.
Race was suppose to start at 10am, but the busses got behind and we didn't start until after 10:30am. Kind of frustrating because they never told us until 10am, so my warm-up was all done and I was ready to go. Then we just warmed up with more easy jogging and build-ups for 30 minutes, without really knowing if we were going to start in a few minutes or not. I was tired doing build-ups by the time the race started.
Felt pretty strong the entire race. Should've probably pushed it more, but wasn't sure of my fitness. I also, received $250 for 2nd place so that was cool too.
5/14
6 miles
Nice and easy to Huffman and back with extra loop. My hips were a little tight. Thinking about running the curtis menard 5K tomorrow in wasilla. Haven't done much since Boston, but I'll treat it like a speed workout.
5/13
6 miles "recovery pace"
I want to do my recovery runs outside, but it's hard to go slow, so I used my heart rate monitor today. I avg. around 145. I figure if my heart rate is between 135-150 it is slow enough. I get carried away when I've got good music and I'm feeling good. That is why I think a treadmill is valuable. On easy days you can set it on a pace and you are forced to run it.
5/12
12 miles
First double digist run since Boston. Ran the Boston prep route. Felt really good. Averaged 6:32 pace. I love running!
5/11
8 miles (8 X 100m striders)
Ran to Dearmoun and back with extra loop. Averaged about 6:40 pace. It was suppose to be a general aerobic run. Felt pretty good, but arms were tired. It was a little cool and maybe the push ups/pull ups are making my arms heavier. Through in some striders to get some faster leg turnover. 1st time since Boston.
5/10
6 miles
Nice and easy on the treadmill. I feel like I run too fast on my recovery days if I run outside. I need to be outside though, so I'm going to start using the heart rate monitor on recovery days.
1305 miles
Mileage for the week 5/10- 5/16
60 miles
5/16
12 miles
Ran with Jerry at Kincaid. Had a great run! We ran at a pretty good pace. worked on the uphills and had some good leg turnover on the downhills. Gonna make me tough.
5/15
9 miles "Curtis Menard 5K- 2nd place 16:02"
Didn't really know what to expect from the race today. I ran Boston on April 19th and took a couple weeks off and wrestled in a tournament. Just started getting the running rhythm back. I came into the race treating it like a speed workout. I thought I would break 16:40, so I'm really happy with the 16:02. It's kind of cool that I didn't lose too much fitness taking the last few weeks off/easy.
Race was suppose to start at 10am, but the busses got behind and we didn't start until after 10:30am. Kind of frustrating because they never told us until 10am, so my warm-up was all done and I was ready to go. Then we just warmed up with more easy jogging and build-ups for 30 minutes, without really knowing if we were going to start in a few minutes or not. I was tired doing build-ups by the time the race started.
Felt pretty strong the entire race. Should've probably pushed it more, but wasn't sure of my fitness. I also, received $250 for 2nd place so that was cool too.
5/14
6 miles
Nice and easy to Huffman and back with extra loop. My hips were a little tight. Thinking about running the curtis menard 5K tomorrow in wasilla. Haven't done much since Boston, but I'll treat it like a speed workout.
5/13
6 miles "recovery pace"
I want to do my recovery runs outside, but it's hard to go slow, so I used my heart rate monitor today. I avg. around 145. I figure if my heart rate is between 135-150 it is slow enough. I get carried away when I've got good music and I'm feeling good. That is why I think a treadmill is valuable. On easy days you can set it on a pace and you are forced to run it.
5/12
12 miles
First double digist run since Boston. Ran the Boston prep route. Felt really good. Averaged 6:32 pace. I love running!
5/11
8 miles (8 X 100m striders)
Ran to Dearmoun and back with extra loop. Averaged about 6:40 pace. It was suppose to be a general aerobic run. Felt pretty good, but arms were tired. It was a little cool and maybe the push ups/pull ups are making my arms heavier. Through in some striders to get some faster leg turnover. 1st time since Boston.
5/10
6 miles
Nice and easy on the treadmill. I feel like I run too fast on my recovery days if I run outside. I need to be outside though, so I'm going to start using the heart rate monitor on recovery days.
May 3rd- May 9th
Mileage for the Year 2010
1245 miles
Mileage for the week 5/3- 5/9
42 miles
5/9
8 miles
Broke the new shoes out on the trails today. Jerry and I ran some sweet trail in Kincaid. It was nice to get outside and run off the pavement for a change. We kept it really easy, but still gets the heart rate up going up and down all the hills. Beautiful day out!
5/8
6 miles
Bought some new trail running shoes "Adistar Ravens", but still ran my Huffman and back route with extra loop. Legs felt a little tired.
5/7
9 miles
Ran the south loop today. Windy on the way out again, but a beautiful day. Avg. 6:30 pace. Toe feels much better.
5/6
8 miles
Ran to Dearmoun and back with extra loop. Felt pretty good. Had a nice head wind, but enjoyed the tail wind on the way back. Avg. 6:36 pace. Soreness from wrestling tourney is finally getting better.
5/5
6 miles
Had to run on the mille at school during lunch since I'm busy after school today. Felt good, but still sore.
5/4
5+ miles
Ran easy to Huffman and back. First run outside without a shirt. Felt good, but sore all over.
5/3
Off
I still can barely move without hurting from the wresting tournament on saturday. Plus, my toe hurts since I lost half of my big toe nail. Went for easy walk outside.
1245 miles
Mileage for the week 5/3- 5/9
42 miles
5/9
8 miles
Broke the new shoes out on the trails today. Jerry and I ran some sweet trail in Kincaid. It was nice to get outside and run off the pavement for a change. We kept it really easy, but still gets the heart rate up going up and down all the hills. Beautiful day out!
5/8
6 miles
Bought some new trail running shoes "Adistar Ravens", but still ran my Huffman and back route with extra loop. Legs felt a little tired.
5/7
9 miles
Ran the south loop today. Windy on the way out again, but a beautiful day. Avg. 6:30 pace. Toe feels much better.
5/6
8 miles
Ran to Dearmoun and back with extra loop. Felt pretty good. Had a nice head wind, but enjoyed the tail wind on the way back. Avg. 6:36 pace. Soreness from wrestling tourney is finally getting better.
5/5
6 miles
Had to run on the mille at school during lunch since I'm busy after school today. Felt good, but still sore.
5/4
5+ miles
Ran easy to Huffman and back. First run outside without a shirt. Felt good, but sore all over.
5/3
Off
I still can barely move without hurting from the wresting tournament on saturday. Plus, my toe hurts since I lost half of my big toe nail. Went for easy walk outside.
April 26th- May 2nd
Mileage for the Year 2010
1203 miles
Mileage for the week 4/26- 5/2
20 miles
5/2
Off
I am incredibly sore after the wrestling tournament yesterday. I feel like I got hit by a train. Every muscle in my body hurts. Hard to turn my head from side to side. My entire back hurts, etc.. Really shouldn't be wrestling in tournaments when I'm 36 and dont train for wrestling anymore. It was a lot of fun, but I'm paying the price today!
5/1
Alaska State Freestyle Championships- 1st Place @ 163 in Open Division.
I decided the day after I got back from Boston that I would try and wrestle in the State tournament. I figured there would only be 2-3 wrestlers in my weight. Turned out to be 12 wrestlers! There were some pretty good ones too. Overall I was happy with my performance since I really don't wrestle live anymore. Running gets you in shape, but only wrestling gets you in wrestling shape.
4/30
4 miles
Ran super easy on the treadmill at school. Weighing in tonight for Freestyle State tomorrow. Hard to believe I'm wrestling tomorrow!
4/29
Off
4/28
5+ miles
Did the same Huffman and back route. My legs felt really tired. It was more to do about wrestling last night. I wrestled again tonight and I did feel better in my stance and shots felt smoother. I've decided to wrestle in the open division at state freestyle this year. It will be fun!
4/27
5+ miles
Ran to huffman and back. It was a real nice day. Ran in shorts and t-shirt. Felt a lot better today too, but still feel heavy in legs. Wrestling practice in the evening too.
4/26
5+ miles
Nice and easy again to Huffman and back. Legs felt better than yesterday, but still tired.
1203 miles
Mileage for the week 4/26- 5/2
20 miles
5/2
Off
I am incredibly sore after the wrestling tournament yesterday. I feel like I got hit by a train. Every muscle in my body hurts. Hard to turn my head from side to side. My entire back hurts, etc.. Really shouldn't be wrestling in tournaments when I'm 36 and dont train for wrestling anymore. It was a lot of fun, but I'm paying the price today!
5/1
Alaska State Freestyle Championships- 1st Place @ 163 in Open Division.
I decided the day after I got back from Boston that I would try and wrestle in the State tournament. I figured there would only be 2-3 wrestlers in my weight. Turned out to be 12 wrestlers! There were some pretty good ones too. Overall I was happy with my performance since I really don't wrestle live anymore. Running gets you in shape, but only wrestling gets you in wrestling shape.
4/30
4 miles
Ran super easy on the treadmill at school. Weighing in tonight for Freestyle State tomorrow. Hard to believe I'm wrestling tomorrow!
4/29
Off
4/28
5+ miles
Did the same Huffman and back route. My legs felt really tired. It was more to do about wrestling last night. I wrestled again tonight and I did feel better in my stance and shots felt smoother. I've decided to wrestle in the open division at state freestyle this year. It will be fun!
4/27
5+ miles
Ran to huffman and back. It was a real nice day. Ran in shorts and t-shirt. Felt a lot better today too, but still feel heavy in legs. Wrestling practice in the evening too.
4/26
5+ miles
Nice and easy again to Huffman and back. Legs felt better than yesterday, but still tired.
April 19th- April 25th "Boston"
Mileage for the Year 2010
1183 miles
Mileage for the week 4/19- 4/25
33 miles
4/25
5+ miles
Nice and easy to Huffman and back. My achilles felt tight and my legs dead. Nice to get the blood moving a little.
4/24
Off
4/23
Off
4/22
Off
4/21
Off
4/20
Off
4/19
28 miles
"Boston Marathon"- 2:36:04 (5:57 pace)
1183 miles
Mileage for the week 4/19- 4/25
33 miles
4/25
5+ miles
Nice and easy to Huffman and back. My achilles felt tight and my legs dead. Nice to get the blood moving a little.
4/24
Off
4/23
Off
4/22
Off
4/21
Off
4/20
Off
4/19
28 miles
"Boston Marathon"- 2:36:04 (5:57 pace)
April 12th- April 18th "Boston Week"
Mileage for the Year 2009
1150 miles
Mileage for the week 4/12- 4/19
30 miles
4/18
4+ miles
Ran by the charles river again. Started raining, but felt awesome at the end of the run. Ready to Rock and roll tomorrow!!!
4/17
7+ miles (6 X 100m striders)
Ran around the Charles River today. Love that run, but a little cold and windy.
4/16
Off- Traveled to Boston!!
4/15
6 miles
Felt okay, but averaged 6:40 pace trying to make it easy.
4/14
7+ miles (2.5 @ MP)
Snowed 8+ inches today in Anchorage. Wanted to do this workout outside, but roads and sidewalks werent cleared. Didn't feel the greatest during MP miles. Part of tapering though.
4/13
6 miles
Nice and easy on the treadmill before Mr. South contest.
4/12
Off
Another rest day to get ready for Boston. Went for cold walk outside in the evening.
1150 miles
Mileage for the week 4/12- 4/19
30 miles
4/18
4+ miles
Ran by the charles river again. Started raining, but felt awesome at the end of the run. Ready to Rock and roll tomorrow!!!
4/17
7+ miles (6 X 100m striders)
Ran around the Charles River today. Love that run, but a little cold and windy.
4/16
Off- Traveled to Boston!!
4/15
6 miles
Felt okay, but averaged 6:40 pace trying to make it easy.
4/14
7+ miles (2.5 @ MP)
Snowed 8+ inches today in Anchorage. Wanted to do this workout outside, but roads and sidewalks werent cleared. Didn't feel the greatest during MP miles. Part of tapering though.
4/13
6 miles
Nice and easy on the treadmill before Mr. South contest.
4/12
Off
Another rest day to get ready for Boston. Went for cold walk outside in the evening.
April 5th- April 11th
Mileage for the Year 2010
1120 miles
Mileage for the week 4/5- 4/11
50 miles
4/11
12 miles
Ran my hilly Boston prep route for the last time before Boston. Average 6:32 pace and it felt easy. I'm ready for the marathon!
4/10
8 miles (8 X 100m striders)
Ran to Dearmoun and back with the extra loop. Felt good running the striders.
4/9
5 miles
Super easy pace on the treadmill at school
4/8
9+ miles (3 X 1 mile @ 5K pace w/ 2 min. rest)
2.6 mile warm-up
mile 1- 4:58
mile 2- 5:00
mile 3- 4:58
3.6 mile cool down
Nice to have this last workout done. I felt strong, but it was a little windy out and my arms were freezing. Temp was about 35 degrees out.
4/7
6 miles
Nice and easy miles on the treadmill during lunch. Snowed again last night.
4/6
9 miles (8 X 100m striders)
Ran the south loop today @ 6:30 pace. Felt so easy and I was just rollin along. Some little snow flurries as I ran.
4/5
Off- Recovery
I went for a nice 30 min. walk outside to get the legs moving a little.
1120 miles
Mileage for the week 4/5- 4/11
50 miles
4/11
12 miles
Ran my hilly Boston prep route for the last time before Boston. Average 6:32 pace and it felt easy. I'm ready for the marathon!
4/10
8 miles (8 X 100m striders)
Ran to Dearmoun and back with the extra loop. Felt good running the striders.
4/9
5 miles
Super easy pace on the treadmill at school
4/8
9+ miles (3 X 1 mile @ 5K pace w/ 2 min. rest)
2.6 mile warm-up
mile 1- 4:58
mile 2- 5:00
mile 3- 4:58
3.6 mile cool down
Nice to have this last workout done. I felt strong, but it was a little windy out and my arms were freezing. Temp was about 35 degrees out.
4/7
6 miles
Nice and easy miles on the treadmill during lunch. Snowed again last night.
4/6
9 miles (8 X 100m striders)
Ran the south loop today @ 6:30 pace. Felt so easy and I was just rollin along. Some little snow flurries as I ran.
4/5
Off- Recovery
I went for a nice 30 min. walk outside to get the legs moving a little.
March 29th- April 4th
Mileage for the Year 2010
1070 miles
Mileage for the week 3/29- 4/4
70 miles
4/4
18 miles
Was going to do this workout at the Dome, but it was closed because of Easter.
2 mile warm up on treadmill
2 mile tempo- 5:39, 5:39 on treadmill
9 miles outside on south loop @ 6:38 pace
3 mile tempo- 5:39, 5:33, 5:30 on treadmill
2 mile cool down
18 total
I felt great today! I was very much in control on tempo and could've easily gone for an hour. The hay is in the barn and I'm ready to roll in Boston!!!!
4/3
8 miles
Ran to Dearmoun and back with the extra loop. Kept it easy.
4/2
7+ miles (6 X 100m striders)
Dearmoun and back. felt good.
4/1
7 miles- recovery
Nice and easy pace on the treadmill at school. Felt good though.
3/31
13 miles
Ran the Boston prep route today with an added mile at the end. Wanted to run 14 miles today, but ran out of time. I averaged about 6:30 pace on the run. Felt good and strong! Ran up Huffman at about 7:15pace.
3/30
10 miles (8 X 100m striders)
Ran the south loop w/ an extra mile. Averaged 6:30 pace for the entire run. Felt easy. Nice to run in regular shoes in Anchorage again. Sick of those Ice Bugs!
3/29
6 miles- recovery
Nice and easy on the treadmill. Wasn't going to run because I felt tired from Hawaii trip. Nice to get the legs moving a little though.
1070 miles
Mileage for the week 3/29- 4/4
70 miles
4/4
18 miles
Was going to do this workout at the Dome, but it was closed because of Easter.
2 mile warm up on treadmill
2 mile tempo- 5:39, 5:39 on treadmill
9 miles outside on south loop @ 6:38 pace
3 mile tempo- 5:39, 5:33, 5:30 on treadmill
2 mile cool down
18 total
I felt great today! I was very much in control on tempo and could've easily gone for an hour. The hay is in the barn and I'm ready to roll in Boston!!!!
4/3
8 miles
Ran to Dearmoun and back with the extra loop. Kept it easy.
4/2
7+ miles (6 X 100m striders)
Dearmoun and back. felt good.
4/1
7 miles- recovery
Nice and easy pace on the treadmill at school. Felt good though.
3/31
13 miles
Ran the Boston prep route today with an added mile at the end. Wanted to run 14 miles today, but ran out of time. I averaged about 6:30 pace on the run. Felt good and strong! Ran up Huffman at about 7:15pace.
3/30
10 miles (8 X 100m striders)
Ran the south loop w/ an extra mile. Averaged 6:30 pace for the entire run. Felt easy. Nice to run in regular shoes in Anchorage again. Sick of those Ice Bugs!
3/29
6 miles- recovery
Nice and easy on the treadmill. Wasn't going to run because I felt tired from Hawaii trip. Nice to get the legs moving a little though.
March 22nd- March 28th
Mileage for the Year 2010
1000 miles
Mileage for the week 5/22- 5/28
92 miles
5/28
20 miles
Took off from hotel at 5:30am to beat the heat. Carried a bottle of water with me to drop off at mile 5 so I'd have it at the 15 mile mark. Followed the Honolulu Marathon course and took a gu at the 10 mile mark. I struggled a little. Warmer than usual. 90 mile week and little rest on this trip. I was hitting low 6min. pace the last 5 miles though. Good effort.
5/27
10 miles
Another great run in the land of paradise! Ran to the freeway and back.
5/26
10 miles (8 X 100m stirders)
Great run this morning at 6am. I love running on this island. A little tired from chaperoning the kids until 10:30pm last night.
5/25
18 miles (15am/3+pm)
Had a great run this morning on the Honolulu Marathon course. First few miles were dark and it was raining. Felt so good. Spent the day snorkeling, but the evening workout was just going up and down Diamond Head.
5/24
13 miles (6 x 1200m @ 5K pace w/ 2min. rest)
Took off from hotel and headed toward Diamond Head. I warmed up for 30 min. then began the intervals. I didn't have a track to run on, so I went by effort and ran what I thought was 5K pace for 4 minutes (so probably a little longer than 1200m.) I felt pretty good and under control. When I was done with intervals I still have 25+ minutes of running to get back to hotel. I had no water, so I was defintely feeling it on the way back.
5/23
8 miles- easy
Only had time for 8 easy miles this morning. Off to Hawaii!!!!
5/22
11 miles (6am/5pm)
Nice and easy today. Felt good though. Leave for Hawaii tomorrow!
1000 miles
Mileage for the week 5/22- 5/28
92 miles
5/28
20 miles
Took off from hotel at 5:30am to beat the heat. Carried a bottle of water with me to drop off at mile 5 so I'd have it at the 15 mile mark. Followed the Honolulu Marathon course and took a gu at the 10 mile mark. I struggled a little. Warmer than usual. 90 mile week and little rest on this trip. I was hitting low 6min. pace the last 5 miles though. Good effort.
5/27
10 miles
Another great run in the land of paradise! Ran to the freeway and back.
5/26
10 miles (8 X 100m stirders)
Great run this morning at 6am. I love running on this island. A little tired from chaperoning the kids until 10:30pm last night.
5/25
18 miles (15am/3+pm)
Had a great run this morning on the Honolulu Marathon course. First few miles were dark and it was raining. Felt so good. Spent the day snorkeling, but the evening workout was just going up and down Diamond Head.
5/24
13 miles (6 x 1200m @ 5K pace w/ 2min. rest)
Took off from hotel and headed toward Diamond Head. I warmed up for 30 min. then began the intervals. I didn't have a track to run on, so I went by effort and ran what I thought was 5K pace for 4 minutes (so probably a little longer than 1200m.) I felt pretty good and under control. When I was done with intervals I still have 25+ minutes of running to get back to hotel. I had no water, so I was defintely feeling it on the way back.
5/23
8 miles- easy
Only had time for 8 easy miles this morning. Off to Hawaii!!!!
5/22
11 miles (6am/5pm)
Nice and easy today. Felt good though. Leave for Hawaii tomorrow!
March 15th- March 21st
Mileage for the Year 2010
908 miles
Mileage for the week 3/15- 3/21
90 miles
3/21
20 miles
Had a great run today! Took off from the Dome and ran to the Totem and back. I averaged 6:35 pace and it was easy. Roads were dry too!
3/20
8 miles
Nice and super easy this morning on the treadmill before wresting tournament.
3/19
16 miles (4am/12pm w/ 10K PR of 33:23)
Ran an easy 4 miles this morning during lunch. 10K went great tonight at the dome. I did an easy 2 mile+ warm up with some striders. Some fast UAA guys showed up too. David Kipligat ran 30:48 and Jake Parisen was low 31 min. I'm pleased with my time. It was a 30 sec. PR and I felt pretty comfortable for most of the race. Here are my splits:
mile 1: 5:17
mile 2: 5:24
mile 3: 5:22
mile 4: 5:23
mile 5: 5:22
mile 6: 5:18
last .2: 1:13
Overall: 33:23
4 mile cool down at the end and was tired. Good day!
3/18
6 miles
Nice and easy on the treadmill at school. 10K time trial at the dome tomorrow night.
3/17
14 miles
I ran my hilly Boston route today. Legs felt tired though, plus I didn't enjoy running in soft snow, slush, and ice. Also the dry sections in ice bugs wasn't fun. Glad I got it done though.
3/16
14 miles (5am/9pm- 8X800m @ 5K pace w/90 sec. rest)
Took it nice and easy during lunch on the treadmill at school. Was going to do the evening workout at the dome for my 800's, but got kicked out because ASD had the dome until 6pm. Ended up driving home and doing the workout on the treadmill. Good effort and felt strong.
3/15
11 miles (6am/5pm)
A couple of easy recovery paced runs on the treadmill. Took it really easy after yesterday's effort.
908 miles
Mileage for the week 3/15- 3/21
90 miles
3/21
20 miles
Had a great run today! Took off from the Dome and ran to the Totem and back. I averaged 6:35 pace and it was easy. Roads were dry too!
3/20
8 miles
Nice and super easy this morning on the treadmill before wresting tournament.
3/19
16 miles (4am/12pm w/ 10K PR of 33:23)
Ran an easy 4 miles this morning during lunch. 10K went great tonight at the dome. I did an easy 2 mile+ warm up with some striders. Some fast UAA guys showed up too. David Kipligat ran 30:48 and Jake Parisen was low 31 min. I'm pleased with my time. It was a 30 sec. PR and I felt pretty comfortable for most of the race. Here are my splits:
mile 1: 5:17
mile 2: 5:24
mile 3: 5:22
mile 4: 5:23
mile 5: 5:22
mile 6: 5:18
last .2: 1:13
Overall: 33:23
4 mile cool down at the end and was tired. Good day!
3/18
6 miles
Nice and easy on the treadmill at school. 10K time trial at the dome tomorrow night.
3/17
14 miles
I ran my hilly Boston route today. Legs felt tired though, plus I didn't enjoy running in soft snow, slush, and ice. Also the dry sections in ice bugs wasn't fun. Glad I got it done though.
3/16
14 miles (5am/9pm- 8X800m @ 5K pace w/90 sec. rest)
Took it nice and easy during lunch on the treadmill at school. Was going to do the evening workout at the dome for my 800's, but got kicked out because ASD had the dome until 6pm. Ended up driving home and doing the workout on the treadmill. Good effort and felt strong.
3/15
11 miles (6am/5pm)
A couple of easy recovery paced runs on the treadmill. Took it really easy after yesterday's effort.
March 8th- March 14th
Mileage for the Year 2010
818 miles
Mileage for the week 3/8- 3/14
80 miles
3/14
20 miles (15 @ Marathon pace)
3 mile warm-up @ 7:30 pace
mile 1: 5:52
mile 2: 5:52
mile 3: 5:52
mile 4: 5:52
mile 5: 5:52
mile 6: 5:52
mile 7: 5:52
mile 8: 5:52
mile 9: 5:52
mile 10: 5:52
mile 11: 5:49
mile 12: 5:46
mile 13: 5:42
mile 14: 5:39
mile 15: 5:36
2 mile cool down @ 7:08 pace
Glad I got this quality workout done. Even though I was sick for most of the week, I came out of the week feeling strong again. 5 more weeks until Boston!
3/13
8 miles
Ran to Dearmoun and back with extra loop. Nice and sunny outside but a little cool still. Felt good to run outstide and kept the pace nice and easy. Big workout tomorrow.
3/12
12 miles (6am/6pm)
First run was outside to Huffman and back w/ extra loop. Kept it easy! Nice to be outside though. Evening run was super easy on the mille. Health is almost back to normal.
3/11
18 miles (15a/3pm)
Had to run on the treadmill today, because I had nobody to watch taelynn. I felt really good. Kind of a progressive run today. Started at 7:30 pace for first mile and dropped it down to 6:07 pace at the end.
3/10
12 miles (6am/6pm)
A couple of super easy runs today on the treadmill. Feel a lot better than yesterday, but kept it easy. Hopefully get back on track in the next couple of days.
3/9
Off- Sick!
Chest and throat burn and can't stop coughing.
3/8
10 miles (6am/4pm)
A couple easy recovery runs. Pretty sick right now. Throat and chest burns a little while running. It's spring break, so I'm trying to lay around. Need to get rid of this. Was hoping for a solid week of training without having to work.
818 miles
Mileage for the week 3/8- 3/14
80 miles
3/14
20 miles (15 @ Marathon pace)
3 mile warm-up @ 7:30 pace
mile 1: 5:52
mile 2: 5:52
mile 3: 5:52
mile 4: 5:52
mile 5: 5:52
mile 6: 5:52
mile 7: 5:52
mile 8: 5:52
mile 9: 5:52
mile 10: 5:52
mile 11: 5:49
mile 12: 5:46
mile 13: 5:42
mile 14: 5:39
mile 15: 5:36
2 mile cool down @ 7:08 pace
Glad I got this quality workout done. Even though I was sick for most of the week, I came out of the week feeling strong again. 5 more weeks until Boston!
3/13
8 miles
Ran to Dearmoun and back with extra loop. Nice and sunny outside but a little cool still. Felt good to run outstide and kept the pace nice and easy. Big workout tomorrow.
3/12
12 miles (6am/6pm)
First run was outside to Huffman and back w/ extra loop. Kept it easy! Nice to be outside though. Evening run was super easy on the mille. Health is almost back to normal.
3/11
18 miles (15a/3pm)
Had to run on the treadmill today, because I had nobody to watch taelynn. I felt really good. Kind of a progressive run today. Started at 7:30 pace for first mile and dropped it down to 6:07 pace at the end.
3/10
12 miles (6am/6pm)
A couple of super easy runs today on the treadmill. Feel a lot better than yesterday, but kept it easy. Hopefully get back on track in the next couple of days.
3/9
Off- Sick!
Chest and throat burn and can't stop coughing.
3/8
10 miles (6am/4pm)
A couple easy recovery runs. Pretty sick right now. Throat and chest burns a little while running. It's spring break, so I'm trying to lay around. Need to get rid of this. Was hoping for a solid week of training without having to work.
March 1st- March 7th
Mileage for the Year 2010
738 miles
Mileage for the week 3/1- 3/7
75 miles
3/7
18 miles
Well, I'm officially sick. Ran my boston route and finished up with 6 miles on the treadmill. Throat burns a little while running. Feel run down too.
3/6
12 miles
10K "Time Trial"- 33:52
Time trial went good today, despite the chest cold I developed. I think I'm in 33:30 shape, but the last couple of weeks caught up to me. The last 2 miles were tough for me. Here are my splits:
mile 1: 5:26
mile 2: 5:25
mile 3: 5:22
mile 4: 5:25
mile 5: 5:32
mile 6: 5:29
last .2: 1:17
Overall: 33:52 10K- PR
3/5
6 miles- recovery pace
Ran easy on the treadmill to get ready for tomorrow's 10K "Time Trial"
3/4
8 mile w/ 6 X 100m striders
Didn't have the greatest run today. Ran to Dearmoun and back with extra loop. Legs felt pretty tired and my right hip flexor was acting up.
3/3
9 miles (5 X 800m @ 5K pace w/ 90sec rest)
Ran at the dome. 3 mile warm-up with some strides. 800's went good, maybe a little fast @ 2:30-2:31. Felt fully recovered though after 90 sec. 3 1/2 mile cool down. Good workout.
3/2
15 miles
Ran my boston prep course and last 3 on treadmill. Feeling really fit, but legs are a little tired.
3/1
7 miles- recovery
Nice and super easy on the mille.
738 miles
Mileage for the week 3/1- 3/7
75 miles
3/7
18 miles
Well, I'm officially sick. Ran my boston route and finished up with 6 miles on the treadmill. Throat burns a little while running. Feel run down too.
3/6
12 miles
10K "Time Trial"- 33:52
Time trial went good today, despite the chest cold I developed. I think I'm in 33:30 shape, but the last couple of weeks caught up to me. The last 2 miles were tough for me. Here are my splits:
mile 1: 5:26
mile 2: 5:25
mile 3: 5:22
mile 4: 5:25
mile 5: 5:32
mile 6: 5:29
last .2: 1:17
Overall: 33:52 10K- PR
3/5
6 miles- recovery pace
Ran easy on the treadmill to get ready for tomorrow's 10K "Time Trial"
3/4
8 mile w/ 6 X 100m striders
Didn't have the greatest run today. Ran to Dearmoun and back with extra loop. Legs felt pretty tired and my right hip flexor was acting up.
3/3
9 miles (5 X 800m @ 5K pace w/ 90sec rest)
Ran at the dome. 3 mile warm-up with some strides. 800's went good, maybe a little fast @ 2:30-2:31. Felt fully recovered though after 90 sec. 3 1/2 mile cool down. Good workout.
3/2
15 miles
Ran my boston prep course and last 3 on treadmill. Feeling really fit, but legs are a little tired.
3/1
7 miles- recovery
Nice and super easy on the mille.
February 22nd- February 28th
Mileage for the year 2010
663 miles
Mileage for the week 2/22- 2/28
80 miles
2/28
24 miles
Drove back from fairbanks today after a long weekend. My run went great though. I ran the first 12 on my hilly boston route and the last 12 on the treadmill. I progressively got faster and my last few miles were 5:52 pace. Felt great running though, but tired from the whole week.
2/27
8 miles
Ran at the AK club in Fairbanks.
2/26
12 miles (6 @ Tempo- 5:42, 5:39, 5:36, 5:33, 5:30, 5:30)
3 mile warm-up
6 @ tempo
2 mile cool down
Had to squeeze it in at the AK club in fairbanks. I felt strong, but feeling a little overwhelmed from the busy week.
2/25
Off
Broke my 60 consecutive days of running streak. I didn't want too, but really had no choice. A late night from the city wrestling tournament the night before. Had to work 1/2 day and then drove to fairbanks to make weigh-ins at 6:30pm. Took the kids out to eat and had to get to bed to get everyone ready for touranment. In the big scheme of things, it doesn't hurt my training at all. Probably good to rest anyway. Workouts are more important than just runs anyways.
2/24
15 miles
Had a great run today. Ran my Boston loop again and added 3 on the treadmill to make 15 miles. I'm getting strong with the hills by running this loop as much as I can before Boston. My junior high wrestling team did an outstanding job today winning the City Championship in Anchorage!!!
2/23
10 miles- recovery pace (6am/4pm)
Ran at lunch again and then at 8:45pm because the city tournament day 1 finished at 8pm. Very tired. Gotta be tough this week.
2/22
10 miles- recovery pace (6am/4pm)
Tried out the new treadmill at school at lunch and it worked good. Wasn't able to get my 2nd run in until 7:30pm because of Jr. High seeding meeting.
663 miles
Mileage for the week 2/22- 2/28
80 miles
2/28
24 miles
Drove back from fairbanks today after a long weekend. My run went great though. I ran the first 12 on my hilly boston route and the last 12 on the treadmill. I progressively got faster and my last few miles were 5:52 pace. Felt great running though, but tired from the whole week.
2/27
8 miles
Ran at the AK club in Fairbanks.
2/26
12 miles (6 @ Tempo- 5:42, 5:39, 5:36, 5:33, 5:30, 5:30)
3 mile warm-up
6 @ tempo
2 mile cool down
Had to squeeze it in at the AK club in fairbanks. I felt strong, but feeling a little overwhelmed from the busy week.
2/25
Off
Broke my 60 consecutive days of running streak. I didn't want too, but really had no choice. A late night from the city wrestling tournament the night before. Had to work 1/2 day and then drove to fairbanks to make weigh-ins at 6:30pm. Took the kids out to eat and had to get to bed to get everyone ready for touranment. In the big scheme of things, it doesn't hurt my training at all. Probably good to rest anyway. Workouts are more important than just runs anyways.
2/24
15 miles
Had a great run today. Ran my Boston loop again and added 3 on the treadmill to make 15 miles. I'm getting strong with the hills by running this loop as much as I can before Boston. My junior high wrestling team did an outstanding job today winning the City Championship in Anchorage!!!
2/23
10 miles- recovery pace (6am/4pm)
Ran at lunch again and then at 8:45pm because the city tournament day 1 finished at 8pm. Very tired. Gotta be tough this week.
2/22
10 miles- recovery pace (6am/4pm)
Tried out the new treadmill at school at lunch and it worked good. Wasn't able to get my 2nd run in until 7:30pm because of Jr. High seeding meeting.
February 15th- February 21st
Mileage for the Year 2010
583 miles
Mileage for the week 2/15- 2/21
76 miles
2/21
16 miles
Felt awesome today. I ran the hilly Boston route and then finished up with 4 on the treadmill. I was right around 6 min. pace at the end. I've got a big mileage week coming up and I'm going to be super busy. Time management will be huge.
2/20
8 miles (10 x 100m striders)
8 miles on the treadmill this morning before wrestling practice. Still yucky outside.
2/19
15 miles (11am/4pm)
Good run today in the am. I progressively got faster during the run and finished it around 6:24 pace. Ran on the mille because the temps are above 40 and it was a mess outside. Easy 4 recovery after wrestling. Feeling great during this cut back week.
2/18
10 miles- recovery (6am/4pm)
A couple of easy recovery runs on the treadmill. Wasn't planning on doing the 2nd run today, but the wrestling meet got finished early.
2/17
8 miles (5 X 800m @ 5K pace w/ 90sec. rest)
It was nice to go a little faster for a change. Felt really strong and comfortable for 5K pace. Ran at the dome.
3 mile warm-up
5 X 800m w/ 90sec. rest
2.5 mile cool down.
2/16
9 miles- General Aerobic
Had to get up at 5am to get my run in today. Busy after school. It's tough to get started, but I felt pretty good. Nice to have it done early.
2/15
10 miles- recovery pace (6am/4pm)
A couple of super easy slow paced runs today. Felt great in the pm run. These recovery runs are better than complete rest. I like it.
583 miles
Mileage for the week 2/15- 2/21
76 miles
2/21
16 miles
Felt awesome today. I ran the hilly Boston route and then finished up with 4 on the treadmill. I was right around 6 min. pace at the end. I've got a big mileage week coming up and I'm going to be super busy. Time management will be huge.
2/20
8 miles (10 x 100m striders)
8 miles on the treadmill this morning before wrestling practice. Still yucky outside.
2/19
15 miles (11am/4pm)
Good run today in the am. I progressively got faster during the run and finished it around 6:24 pace. Ran on the mille because the temps are above 40 and it was a mess outside. Easy 4 recovery after wrestling. Feeling great during this cut back week.
2/18
10 miles- recovery (6am/4pm)
A couple of easy recovery runs on the treadmill. Wasn't planning on doing the 2nd run today, but the wrestling meet got finished early.
2/17
8 miles (5 X 800m @ 5K pace w/ 90sec. rest)
It was nice to go a little faster for a change. Felt really strong and comfortable for 5K pace. Ran at the dome.
3 mile warm-up
5 X 800m w/ 90sec. rest
2.5 mile cool down.
2/16
9 miles- General Aerobic
Had to get up at 5am to get my run in today. Busy after school. It's tough to get started, but I felt pretty good. Nice to have it done early.
2/15
10 miles- recovery pace (6am/4pm)
A couple of super easy slow paced runs today. Felt great in the pm run. These recovery runs are better than complete rest. I like it.
February 8th- February 14th
Mileage for the Year 2010
507 miles
Mileage for the week 2/8- 2/14
90 miles
2/14
18 miles (12 @ Marathon pace)
3 mile warm-up
12 miles at MP (First 7 @ 5:52, last 5 @ 5:49)
3 mile cool-down
Had a quality workout today and I'm excited at my fitness level right now. Felt good with the pace and would've picked it up a little the last few miles, but was fighting a little side ache. Felt good and under control.
2/13
9 miles (8 X 100m Striders)
Ran an easy 9 miles at recovery pace with some striders thrown in. Felt great. Anxious for tomorrow's workout. I want to see what kind of shape I'm in.
2/12
17 miles (13am/4pm)
Great run today. Ran my hilly Boston route and added a mile at the end. I ran Huffman hill hard and was running at a good clip the 2nd half of run. I'm feeling pretty strong. 4 easy recovery miles in the evening.
2/11
6 miles- recovery
Was able to just get one run in today at an easy pace. Had a wrestling meet in the evening.
2/10
10 miles- recovery (6am/4pm)
Another couple of easy recovery paced miles on the treadmill.
2/9
20 miles (15am/5pm)
First workout today went good. I did the first 8 miles outside and finished up on the treadmill. Progressively got faster and my last mile was at 6:35 pace. Did the last workout on the mille after practice. Kept it at an easy recover pace.
2/8
10 miles- recovery (6am/4pm)
Still sick, but managed a couple of super easy runs today.
507 miles
Mileage for the week 2/8- 2/14
90 miles
2/14
18 miles (12 @ Marathon pace)
3 mile warm-up
12 miles at MP (First 7 @ 5:52, last 5 @ 5:49)
3 mile cool-down
Had a quality workout today and I'm excited at my fitness level right now. Felt good with the pace and would've picked it up a little the last few miles, but was fighting a little side ache. Felt good and under control.
2/13
9 miles (8 X 100m Striders)
Ran an easy 9 miles at recovery pace with some striders thrown in. Felt great. Anxious for tomorrow's workout. I want to see what kind of shape I'm in.
2/12
17 miles (13am/4pm)
Great run today. Ran my hilly Boston route and added a mile at the end. I ran Huffman hill hard and was running at a good clip the 2nd half of run. I'm feeling pretty strong. 4 easy recovery miles in the evening.
2/11
6 miles- recovery
Was able to just get one run in today at an easy pace. Had a wrestling meet in the evening.
2/10
10 miles- recovery (6am/4pm)
Another couple of easy recovery paced miles on the treadmill.
2/9
20 miles (15am/5pm)
First workout today went good. I did the first 8 miles outside and finished up on the treadmill. Progressively got faster and my last mile was at 6:35 pace. Did the last workout on the mille after practice. Kept it at an easy recover pace.
2/8
10 miles- recovery (6am/4pm)
Still sick, but managed a couple of super easy runs today.
February 1st- February 7th
Mileage for the Year 2010
417 miles
Mileage for the week 2/1- 2/7
84 miles
2/7
22 miles
Even though I'm sick, I still managed my long run. Started at the dome and headed out to the totem run. When I got back to the dome, I put on some shorts and did 5 more miles. (6:44, 6:20, 6:07, 5:56, 5:56). I could tell I was a little run down from this cold. Glad I did it though.
2/6
8 miles- recovery
Was at the Houston Jr. High wrestling tournament all day. I'm also very sick, but still managed to run an easy 8 on the mille.
2/5
12 miles (6 @ Tempo pace. 5:46, 5:44, 5:42, 5:39, 5:36, 5:36)
Solid workout today. It was done on the treadmill, so maybe an easier effort, but I felt really strong and comfortable the whole time. I'm definetly getting in better shape.
3 mile warm-up
6 miles @ tempo
3 mile cool down.
2/4
6 miles- recovery
Nice and easy on the treadmill. Wanted to double today, but wrestling meet got in the way.
2/3
11 miles- recovery (6am/5pm)
A couple of easy recovery runs today. First 6 was done on the treadmill. The last 5 was done after wrestling practice at the dome. Kept it nice and easy and forced myself to run slow when I felt good.
2/2
15 miles
Great run today. Ran the hilly Boston route and finished with 3 on the treadmill. Starting to get fit, I felt recovered pretty fast after run. A couple of easy days coming up and then a nice 6 mile tempo run planned for friday.
2/1
10 miles (6am/4pm)
A couple of easy recovery pace runs on the treadmill. Nice and easy. Felt effortless.
417 miles
Mileage for the week 2/1- 2/7
84 miles
2/7
22 miles
Even though I'm sick, I still managed my long run. Started at the dome and headed out to the totem run. When I got back to the dome, I put on some shorts and did 5 more miles. (6:44, 6:20, 6:07, 5:56, 5:56). I could tell I was a little run down from this cold. Glad I did it though.
2/6
8 miles- recovery
Was at the Houston Jr. High wrestling tournament all day. I'm also very sick, but still managed to run an easy 8 on the mille.
2/5
12 miles (6 @ Tempo pace. 5:46, 5:44, 5:42, 5:39, 5:36, 5:36)
Solid workout today. It was done on the treadmill, so maybe an easier effort, but I felt really strong and comfortable the whole time. I'm definetly getting in better shape.
3 mile warm-up
6 miles @ tempo
3 mile cool down.
2/4
6 miles- recovery
Nice and easy on the treadmill. Wanted to double today, but wrestling meet got in the way.
2/3
11 miles- recovery (6am/5pm)
A couple of easy recovery runs today. First 6 was done on the treadmill. The last 5 was done after wrestling practice at the dome. Kept it nice and easy and forced myself to run slow when I felt good.
2/2
15 miles
Great run today. Ran the hilly Boston route and finished with 3 on the treadmill. Starting to get fit, I felt recovered pretty fast after run. A couple of easy days coming up and then a nice 6 mile tempo run planned for friday.
2/1
10 miles (6am/4pm)
A couple of easy recovery pace runs on the treadmill. Nice and easy. Felt effortless.
January 25th- 31st
Mileage for the Year 2010
333 miles
Mileage for the week 1/25- 1/31
83 miles
1/31
20 miles
Ran w/ Jerry Ross and Joe Alward today. Chester Creek trail was an great shape. I finished up with 7 miles on the treadmil at Skinny Raven. Bring on February!
1/30
8.5 miles w/ 10x100m Striders
Did the run today on the treadmill. Took it nice and easy. Gonna rest up for my 20 miler tomorrow.
1/29
12 miles
Had to run after wrestling practice today. Very busy day. Felt good during the run. Ran my south loop and added 3 more miles on the treadmill.
1/28
6 miles
Super easy run on the treadmill today. Was going to run 4 miles after work, but ran out of time because of wrestling meet.
1/27
11 miles (5 @ Tempo- 5:50, 5:48, 5:44, 5:42, 5:40)
Evening workout at the dome.
3 mile warm-up
5 miles @ Tempo
3 mile cool down
I felt pretty good, but probably a tad fast on the tempo again. I'll recover tomorrow and absorb this workout.
1/26
15 miles
Good run today. Ran my hilly Boston route and then the last 3 miles on the treadmill. I was tired at the end of the run.
1/25
10 miles (6am/4pm)- recovery
A couple easy runs today done on the treadmill. Felt good though. Gonna bump my mileage up this week.
333 miles
Mileage for the week 1/25- 1/31
83 miles
1/31
20 miles
Ran w/ Jerry Ross and Joe Alward today. Chester Creek trail was an great shape. I finished up with 7 miles on the treadmil at Skinny Raven. Bring on February!
1/30
8.5 miles w/ 10x100m Striders
Did the run today on the treadmill. Took it nice and easy. Gonna rest up for my 20 miler tomorrow.
1/29
12 miles
Had to run after wrestling practice today. Very busy day. Felt good during the run. Ran my south loop and added 3 more miles on the treadmill.
1/28
6 miles
Super easy run on the treadmill today. Was going to run 4 miles after work, but ran out of time because of wrestling meet.
1/27
11 miles (5 @ Tempo- 5:50, 5:48, 5:44, 5:42, 5:40)
Evening workout at the dome.
3 mile warm-up
5 miles @ Tempo
3 mile cool down
I felt pretty good, but probably a tad fast on the tempo again. I'll recover tomorrow and absorb this workout.
1/26
15 miles
Good run today. Ran my hilly Boston route and then the last 3 miles on the treadmill. I was tired at the end of the run.
1/25
10 miles (6am/4pm)- recovery
A couple easy runs today done on the treadmill. Felt good though. Gonna bump my mileage up this week.
January 18th- 24th
Mileage for the Year 2010
250 miles
Mileage for the week 1/18- 1/24
72 miles
1/24
16 miles
Had a great run today with the skinny raven group. About 1 above at the start. Felt really strong and the run felt easy too. Getting in shape baby!
1/23
6 miles
Super easy on the treadmill.
1/22
11 miles
First 8 miles were outside to dearmoun and back with the extra loop. Last 3 were on the Mille. Good effort and felt good.
1/21
6 miles
Took it super easy today on the mille. Fun times.
1/20
10+ miles (10x100m striders)
Ran in the dome. It was a general aerobic run, but I probably ran a little too fast. It's just nice to open it up a little when you aren't outside with all the winter gear on. The striders felt good too. I'll take tommorrow easy. Felt great!
1/19
13 miles
Had a great run today. I ran the first 9 miles outside and it felt really good. Changed clothes quickly and did the last 4 on the treadmill. My last mile was about 6:49 pace. Getting fit.
1/18
10 miles (6am/4pm)- recovery pace
A couple of super easy paced runs on the mille.
250 miles
Mileage for the week 1/18- 1/24
72 miles
1/24
16 miles
Had a great run today with the skinny raven group. About 1 above at the start. Felt really strong and the run felt easy too. Getting in shape baby!
1/23
6 miles
Super easy on the treadmill.
1/22
11 miles
First 8 miles were outside to dearmoun and back with the extra loop. Last 3 were on the Mille. Good effort and felt good.
1/21
6 miles
Took it super easy today on the mille. Fun times.
1/20
10+ miles (10x100m striders)
Ran in the dome. It was a general aerobic run, but I probably ran a little too fast. It's just nice to open it up a little when you aren't outside with all the winter gear on. The striders felt good too. I'll take tommorrow easy. Felt great!
1/19
13 miles
Had a great run today. I ran the first 9 miles outside and it felt really good. Changed clothes quickly and did the last 4 on the treadmill. My last mile was about 6:49 pace. Getting fit.
1/18
10 miles (6am/4pm)- recovery pace
A couple of super easy paced runs on the mille.
January 11th- January 17th
Mileage for the Year 2010
178 miles
Mileage for the week 1/11- 1/17
80 miles
1/17
20 miles
Had a good run with the skinny raven training group. I was able to get 3 miles in before we started at a group. Had to get 20 today and the big vikings game was on at 9am. Felt pretty good, but a little tired at the end. Nice to have a solid week under my belt.
1/16
10 miles (5am/5pm)- recovery
Ran an easy double recovery pace today. Used the treadmill in the morning, but ran outside this evening. Gonna rest up and get ready for my 20 miler tomorrow.
1/15
13 miles
ran it all on the Mille. Went progressively faster. Felt great.
1/14
6 miles-recovery
super easy on the treadmill today.
1/13
10 miles w/ 4 @ Tempo (5:48, 5:48, 5:46, 5:46)
3 mile warm-up
4 mile tempo
3 mile cool down
Had a good workout today. I did this at the dome. Felt pretty comfortable during the tempo. Slowly getting back into shape.
1/12
15 miles
Ran the 1st 10 miles outside then quickly jumped on treadmill for last 5 miles. Felt really good. Getting in better shape.
1/11
6 miles- recovery
Super easy today on the mille after yesterday's 18 miler.
178 miles
Mileage for the week 1/11- 1/17
80 miles
1/17
20 miles
Had a good run with the skinny raven training group. I was able to get 3 miles in before we started at a group. Had to get 20 today and the big vikings game was on at 9am. Felt pretty good, but a little tired at the end. Nice to have a solid week under my belt.
1/16
10 miles (5am/5pm)- recovery
Ran an easy double recovery pace today. Used the treadmill in the morning, but ran outside this evening. Gonna rest up and get ready for my 20 miler tomorrow.
1/15
13 miles
ran it all on the Mille. Went progressively faster. Felt great.
1/14
6 miles-recovery
super easy on the treadmill today.
1/13
10 miles w/ 4 @ Tempo (5:48, 5:48, 5:46, 5:46)
3 mile warm-up
4 mile tempo
3 mile cool down
Had a good workout today. I did this at the dome. Felt pretty comfortable during the tempo. Slowly getting back into shape.
1/12
15 miles
Ran the 1st 10 miles outside then quickly jumped on treadmill for last 5 miles. Felt really good. Getting in better shape.
1/11
6 miles- recovery
Super easy today on the mille after yesterday's 18 miler.
January 4th- January 10th
Mileage for the Year 2010
98 miles
Mileage for the week 1/4- 1/10
67 miles
1/10
18 miles
Had a great run today. I ran my hilly boston route and then finished up with 6 more on the treadmill. I progressively got faster and my last mile was 6:21 pace. I can feel myself getting in better running shape. Positive week of training.
1/9
7 miles
Ran on the coastal trail with my friends Charlie and Jen Mahlen from fairbanks. Nice easy recovery pace.
1/8
9 miles
I ran the south loop after practice tonight. Felt pretty good.
1/7
6 miles
Nice and easy on the mille!
1/6
12+ miles
Ran in the dome today. Started out easy, but got after it a little the last few miles. Around 6:10 pace the last few. Felt good.
1/5
9 miles (4 miles @ tempo)
Did today's workout on the treadmill. 3 mile warm up. Didn't want to overdo it today but still was hard. 1st 3 miles were at 6:15 pace and last mile was at 6:07 pace. 2 mile cooldown. Nice to run a little faster today. It's been awhile.
1/4
6 miles
After junior high wrestling practice today. Nice and super easy outside to Huffman and back with the extra .8 mile. Legs feel tired tonight though.
98 miles
Mileage for the week 1/4- 1/10
67 miles
1/10
18 miles
Had a great run today. I ran my hilly boston route and then finished up with 6 more on the treadmill. I progressively got faster and my last mile was 6:21 pace. I can feel myself getting in better running shape. Positive week of training.
1/9
7 miles
Ran on the coastal trail with my friends Charlie and Jen Mahlen from fairbanks. Nice easy recovery pace.
1/8
9 miles
I ran the south loop after practice tonight. Felt pretty good.
1/7
6 miles
Nice and easy on the mille!
1/6
12+ miles
Ran in the dome today. Started out easy, but got after it a little the last few miles. Around 6:10 pace the last few. Felt good.
1/5
9 miles (4 miles @ tempo)
Did today's workout on the treadmill. 3 mile warm up. Didn't want to overdo it today but still was hard. 1st 3 miles were at 6:15 pace and last mile was at 6:07 pace. 2 mile cooldown. Nice to run a little faster today. It's been awhile.
1/4
6 miles
After junior high wrestling practice today. Nice and super easy outside to Huffman and back with the extra .8 mile. Legs feel tired tonight though.
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About Me
- Tom Ritchie
- Anchorage, Alaska, United States
- Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School