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

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!

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.

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.

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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