May 24th- May 30th

Mileage for the Year 2010
1432 miles

Mileage for the week 5/24- 5/30
67 miles

6+ miles

Nice and easy around my dads house. A little smoky still outside.

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.

9+ miles

Ran around by my dad's house again. Started off really easy, but gradually picked it up. 80 degrees out too.

6 miles

Nice and easy around my dad's place in fairbanks. Kept the heart rate around 135-140.

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.

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

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

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.

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.

9 miles

Ran the south loop. Beautiful day out! Felt really strong too. Ran at 6:32 pace. Last day of School!!!!!!!!!!

5 miles "recovery"

Ran during lunch today. Only had time for 5 easy miles.

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.

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.

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

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.

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.

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.

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.

12 miles

First double digist run since Boston. Ran the Boston prep route. Felt really good. Averaged 6:32 pace. I love running!

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.

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

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!

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.

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.

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.

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+ miles

Ran easy to Huffman and back. First run outside without a shirt. Felt good, but sore all over.


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.

About Me

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

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