December 26th- January 1st, 2012

Mileage for the Year 2012
6 miles


Mileage for the Year 2011
2,814 miles


Mileage for the week 12/26- 1/1/12
80 miles


1/1/12
6 miles- recovery

Got back from Soldotna today and got right on the treadmill and ran easy. Had a fun time with friends, but nice to be home too. Solid week of running.

12/31
16 miles

-2 degrees out at the start. I had to get up a little early so I started the run at 7am. Ran my Boston prep route for 13 miles and then came in and ran the last 3 on the treadmill. Felt pretty good today. Progressed down to 6:07 pace. 2,814 miles for the year 2011.

12/30
11 miles

Ran on the treadmill after wrestling practice today. Kept it somewhat easy since I need to do my Long Run tomorrow instead of sunday. Felt pretty good today.

12/29
10 miles (6am/4pm)

My first run today, my legs were really tired from yesterday. Felt a lot better in the evening run. Both were run on the treadmill at recovery pace.

12/28
14 miles

Ran my Boston prep route and added 2 miles to it. I believe it was about 10-12 degrees out and the trail were okay. I'm glad I did the whole thing outside. Tired at the end for sure though.

12/27
13 miles (9am/4pm)

Had a good workout for my 1st run.

3 mile warm-up
4 miles @ Tempo (5:56, 5:49, 5:42, 5:36)
2 mile cool down

Total: 9 miles

It was a progressive tempo effort. It felt really good and relaxed. I didn't want to press hard right away with this being my 1st workout of my program. Eventually I will like to start out at 5:36 pace.

4 miles easy in the PM.

12/26
10 miles (6am/4pm)

Couple of easy recovery runs today. 1st one was outside to Huffman and back. 2nd on the treadmill. Feeling better everyday.

December 19th- December 25th

Mileage for the Year 2011
2,740 miles


Mileage for the week 12/19- 12/25
72 miles


12/25 "Christmas"
6 miles- recovery

Nice and easy today. Had a great christmas morning with the family and nice to get a little run in today too.

12/24
18 miles

Ran the 1st 13 miles outside on my Boston prep route. It was kind of fun running in the dark and the footing was okay. Was able to run on roads for a lot since traffic was light. Some sections the footing was pretty bad, like the Ski trails by service. As soon as I got home I changed and jumped on the treadmill for my last 5 miles. Progressed down to 6:15pace. Felt pretty good, but was tired at the end. Took an Ice bath as well. That hurt.

12/23
11 miles

We received about 16 inches of snow over the night and I didn't want to work hard and run through it. So, I opted for the treadmill again. Felt really good. Started at 7:30 pace and progressed down to 6:49 pace.

12/22
10 miles (6am/4pm)

Easy recovery runs on the treadmill.

12/21
13 miles

Ran my Boston prep route. Very slick out but the ice bugs did the trick. Good effort and felt pretty good. Tired toward the end though.

12/20
8 miles (10x100m striders)

Ran on the treadmill after practice because of glare ice outside.

12/19
6 miles- recovery

Ran in my new "Ice bugs". Pure slick ice everywhere. Shoes worked good, but had to be careful. Nice to get some fresh air though.

December 12th- December 18th

Mileage for the Year 2011
2,668 miles


Mileage for the week 12/12- 12/18
63 miles


12/18
16 miles

First long run of this cycle, but did the whole thing on the treadmill. Actually all 63 mile were run on the treadmill.

12/17
5 miles- recovery

Nice and easy at 5:40am before we left for wrestling. Kept it slow.

12/16
10 miles

Ran on the treadmill at South before we left for the wrestling tourney. Felt good.

12/15
6 miles

Nice recovery pace. Felt good.

12/14
12 miles

Ran on the mille after practice. Progressive type run. Started at 7:30 pace. Last 6 were sub 7min. Last 2 miles were 6:49. Not gonna lie, I was tired though.

12/13
8 miles w/ 8x 100m striders

Ran on the mille and progressively worked up to 7 min. pace. Felt pretty good.

12/12
6 miles

1st run of this training cycle. Kept it easy. No school today because of snow!!!!

December 5th- December 11th

Mileage for the Year 2011
2,605 miles


Mileage for the week 12/5- 12/11
13 miles


12/11
7 miles

Very tired after hosting a huge wrestling tournament this weekend.

12/10
Off- State Duals

12/9
Off- State Duals

12/8
Off- wrestled hard and set up for state duals.

12/7
6 miles

On the treadmill this morning.

12/6
Off

12/5
Off

November 28th- December 4th

Mileage for the Year 2011
2,592 miles


Mileage for the week 11/28- 12/4
24 miles


12/4
12 miles

Ran on the mille again. Roads are terrible outside. Started at 7.8mph and finshed at 10.1 mph (5:56 pace).

Was a progressive run. (7.8, 8.0, 8.2, 8.4, 8.6, 8.8, 9.0, 9.2, 9.4, 9.6, 10.1, 8.6)

12/3
6 miles

Ran after wrestling practice. Tournament was cancelled due to poor roads. Ran on the mille. Felt good.

12/2
6 miles

Easy on the mille. Practice was cancelled due to weather conditions. Ice rink outside.

12/1

11/30

11/29

11/28

November 21st- November 27th

Mileage for the Year 2011
2,568 miles


Mileage for the week 11/21- 11/27
34 miles


11/27
10 miles

Ran outside today. It was cold too. Ran the south loop today with a little extra. Felt good again today. I was a little tired toward the end, but not bad. I'm suprised that I feel okay after taking such a long break.

11/26
Off

Wrestled during practice today and drilled.

11/25
7 miles

Ran on the mille. Felt pretty good. Was down to 6:30 pace towards the end.

11/24
6 miles

1st run outside in the snow this year. Ran with Jerry and Monica. Ran easy, but felt good.

11/23
6 miles

2 days in a row! Ha Ha. Feels good to run.

11/22
5 miles

Ran an easy 5 on the treadmill. First run in 22 days. Felt good to get going though.

11/21
Off

October 31st- November 20th

Mileage for the Year 2011
2534 miles

Mileage for 10/31- 11/20
0 miles


Wrestling officially began on Oct. 31st. It's always so busy in the beginning of the season. To take care of buisness, I decided to take some time off.

October 24th- October 30th

Mileage for the Year 2011
2534 miles


Mileage for the week 10/24- 10/30
32 miles


10/30
Off

Worked on Wall of Fame all day.

10/29
Off- At Mark Branch Clinic in Palmer.

10/28
10 miles

Ran my South Loop today. Last mile was at 5:40 pace.

10/27
5 miles

10/26
6 miles

Fit it in right before open mat.

10/25
5 miles

In a hurry today before the pre-season wrestling meeting.

10/24
6 miles

October 17th- October 23rd

Mileage for the Year 2011
2,502 miles


Mileage for the week 10/17- 10/23
44 miles


10/23
12 miles

Ran my Boston prep route. Felt really good. Getting darker earlier.

10/22
6 miles

Nice and easy on the treadmill.

10/21
7.5 miles

Ran to Dearmoun and back. Getting cold out.



10/20
5.5 miles

Ran to Huffman and back. Not much time to run today. Busy!


10/19
8 miles

Ran to Dearmoun and back. Average pace was 6:32.

10/18
Off

10/17
5 miles

super easy pace today.

October 10th- October 16th

Mileage for the Year 2011
2,458 miles


Mileage for the week 10/10- 10/16
50 miles


10/16
13+ miles

I ran my Boston prep route and added an extra mile+. I felt pretty good and averaged 6:29 pace for the run. It was slightly raining and about 38 degrees out. Felt like snow in the air.

10/15
8 miles

Ran to Dearmoun and back with extra loop. Kept it easy and averaged 6:47 pace.

10/14
10 miles

I ran the south loop with a little extra. Felt pretty good. Averaged 6:39 pace.

10/13
6 miles

Ran to Huffman and back.

10/12
5 miles

Nice and easy on the treadmill. Only had time for 5 miles today.

10/11
7 miles

I ran around the south anchorage campus. Felt pretty good.

10/10
Off

October 3rd- October 9th

Mileage for the year 2011
2,408 miles


Mileage for the week 10/3- 10/9
50 miles


10/9
12 miles

Beautiful out today, but cool. Frost on the ground, but not a cloud in the sky. I ran my 12 mile Boston Prep route. It was the longest I've run since the Equinox Marathon. Felt okay, but my hamstrings are still tight from the short sprints on tuesday. I averaged 6:44 pace for the run.

10/8
8 miles

Bought some new shoes today at Skinny Raven! Purchased the Adidias Ride. Decided to run from the store down to the coastal trail. 4 miles out and 4 miles back. A beautiful cool fall day!

10/7
6 miles

Another easy pace run. Hamstrings are tight from the sprints yesterday. Tired from the long work week. Need to rest up this weekend.

10/6
5 miles

Only had time for 5 miles today. Then I did some ladders, short sprints, and a plate workout after school.

10/5
6 miles

Super easy pace. Felt great.

10/4
6 miles

Ran Chester creek with Jerry. Another sunny day in Anchorage. Jerry is running Chicago on Sunday trying to qualify for the trials. It's been fun and motivating to see Jerry going after his goal.

10/3
7.5 miles

General Aerobic pace. I ran to Dearmoun and back. Beautiful sunny day today. I also felt really good. Averaged 6:23 pace for entire run. Perfect running weather.

September 26th- October 2nd

Mileage for the Year 2011
2,358 miles


Mileage for the week 9/26- 10/2
27 miles


10/2
7 miles

Raining pretty good today and I just felt like running inside. Felt really good though.

10/1
Off- Out at Fall Fest!

9/30
7.5 miles

Nice fall afternoon. Can see snow on the mountains. It'll be here soon. Felt pretty good running. Averaged 6:30 pace for the run.

9/29
Off

9/28
5.5 miles

Left leg still hurting. Beautiful outside though. Stressed today too.

9/27
Off

9/26
6.5 miles

1st run since the Equinox Marathon. Nice to get the legs moving a little.

September 19th- September 25th

Mileage for the Year 2011
2,331 miles


Mileage for the week 9/19- 9/25
0 miles


9/25
Off- Got back from Kotzebue. Tired.

9/24
Off- Hunting trip

9/23
Off- Hunting trip

9/22
Off- left for Kotzebue to go Caribou Hunting

9/21
Off

9/20
Off

9/19

Off

September 12th- September 18th "Equinox Marathon"

Mileage for the Year 2011
2,331 miles


Mileage for the week 9/12- 9/18 "Equinox Marathon Week"
53 miles


9/18
Off- Recovery

9/17
28 miles (Equinox Marathon 3:03:33 for 6th place)

2 mile warm-up- easy
26.2 miles- 3:03:33

It was a beautiful day in Fairbanks. I would have to say it was perfect running conditions. Fairbanks is so pretty in the fall. The leaves were amazing. This is such an awesome event. The community in Fairbanks really supports this run. Which is amazing, because it's such a tough marathon.

I felt pretty good this year coming in. My goal was definetly to run a sub 3hr. marathon. I was pretty confident that I could accomplish this. I just didn't feel very good right out the gate. My legs felt tired at mile 4? Which isn't a good sign.

I believe my training was good, but the bottom line is that I don't run enough on the trails. If I ever want to get good at this marathon, I need to suck it up and focus on running trails and get better on the technical sections like the out and back, and the chute.

I'm still pleased with my race however. I never felt good, but I didn't quit and battled to the end. The equinox can be very humbling for sure. I can't wait for next year though!!!!!

Here are my splits off my Garmin:

Mile 1: 6:26
Mile 2: 6:11
Mile 3: 6:42
Mile 4: 7:14
Mile 5: 5:59
Mile 6: 6:57
Mile 7: 6:18
Mile 8: 6:02
Mile 9: 6:25
Mile 10: 9:24
Mile 11: 9:08
Mile 12: 8:51
Mile 13: 8:50
Mile 14: 6:50
Mile 15: 8:07
Mile 16: 7:47
Mile 17: 6:48
Mile 18: 6:30
Mile 19: 6:37
Mile 20: 6:05
Mile 21: 5:57
Mile 22: 6:49
Mile 23: 6:49
Mile 24: 6:10
Mile 25: 6:47
Mile 26: 6:58
Last .2: 1:22

Overall: 3:03:33 6th Place

9/16
4 miles

Just a quick shake out run.

9/15
6 miles (6 x 100m striders)

Nice and easy

9/14
Off- rest day

Easy walk outside. 3 days till Equinox!

9/13
9 miles (3 @ Marathon Pace)

3.5 mile warm-up
3 miles @ MP (5:30, 5:34, 5:28)
2.5 mile cool down.

Felt great. I went a little faster than MP, but felt controlled and easy. Last workout before the Equinox. Just some easy five milers left. I'm ready!

9/12
6 miles

Super easy on the treadmill. Feeling good.

September 5th- September 11th

Mileage for the Year 2011
2278 miles


Mileage for the week 9/5- 9/11
50 miles


9/11
Off

Getting a rest day for next weekend. I've run 106 days out of the last 109, so it's been a pretty good summer.

9/10
12+ miles

Ran with Jerry today on the chester creek trail from his house to Taku Lake. I felt really good today. Averaged 6:15 pace for the run, but had a few miles sub 6 min. and it felt easy. Taking a rest day tomorrow to get ready for the Equinox. I'll probably go for a short walk though. Can't wait until next saturday!

9/9
7 miles

Ran pretty easy around south roads. Averaged 6:53 pace. Beautiful day today.

9/8
9 miles (3 x 1 mile @ 5K pace)

3.5 mile warm up with 6 strides
1 mile @ 5:08 pace
400m jog
1 mile @ 5:09 pace
400 m jog
1 mile @ 5:08 pace
2 mile cool down

Felt pretty good. Did the workout on the South track. Last bit of fast running before the Equinox.


9/7
7 miles (6 x 100m striders)

Nice and easy again on the roads near south. Did some striders on the turf at south.

9/6
6 miles

Recovery miles on the treadmill. Need to take a real easy day.

9/5
9 miles

Ran with Jerry today. Felt pretty good. A little fast for recovery, but felt good to run outside.

August 29th- September 4th

Mileage for the Year 2011
2228 miles


Mileage for the week 8/29- 9/4
73 miles


9/4
18 miles (Tempo, Long, Tempo)

Felt a lot better today. I believe I'm getting rid of this cold finally. Still a little congested. Decided to give the workout a go, so I can start tapering for the Equinox on Sept. 17th.

3 mile warm-up w/ strides
2x2 mile tempo (5:28, 5:28) 400m jog (5:28, 5:28)
6 miles- general aerobic pace @ 6:42 pace
3 mile tempo (5:30, 5:30, 5:25)
2 mile cool down

I'm pretty stoked this workout went good. Nice to have this in the bank. My first 4 tempos felt great and I was on such a consistent pace. All 4 at 5:28 and I was on the Hanshew track. I tried to keep a decent pace on my 6 mile section where I ran to Dearmoun and around Lake Otis. My last 3 tempo miles went by so fast and it felt pretty good. I was starting to get tired on the last mile though. 2 mile cool down. To make up for being congested the weather was pretty optimal.

Time to start my taper for the Equinox and get my body ready to run fast. I feel a lot more confident than I did 2 years ago.

9/3
10 miles

Kept it pretty easy again today. I woke up pretty congested. Had breakfast and coffee and laid around on the couch until I felt better. I was happy to get 11 hrs. of needed sleep last night. I'm sure that will help. Felt pretty good during the run, but wanted to keep heart rate low. I would really like to get one more workout of tempo, long, tempo in the books before I start tapering a little for the Equinox. Suppose to do it tomorrow, but may push it back another day until Monday.

9/2
7 miles

Easy pace again. I guess I really am pretty sick, so I need to keep it easy and rest. Suppose to do tempo, long, tempo on sunday, but I may push it back until I know I'm better. Need to take advantage of this weekend and rest!

9/1
10 miles

General aerobic pace. Felt suprisingly good after how crappy I felt last night and this morning. Need to get rid of this cold I caught. Ran my south loop with extra.

8/31
12 miles (6am/6pm)

Both at recovery pace. Morning was on treadmill at school. Afternoon was to Huffman and back.

8/30
10 miles

Started off easy, but was General Aerobic pace for most. Legs starting to feel better again. Ice bath!

8/29
6 miles

Easy. Legs still beat up from Lost Lake on Saturday.

August 22nd- August 28th "Lost Lake"

Mileage for the Year 2011
2155 miles


Mileage for the week 8/22- 8/28
70 miles


8/28
8 miles

Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.

8/27
18 miles (Lost Lake- 1:48:40 for 8th place)

I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.

8/26
6 miles

Easy recovery pace on the treadmill after school. Lost Lake tomorrow!

8/25
9 miles

Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.

8/24
6 miles

Recovery pace. Felt good.

8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest

3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down

Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.

8/22
13 miles

I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.

August 15th- August 21st

Mileage for the Year 2011
2,085 miles


Mileage for the week 8/15- 8/21
80 miles


8/21
8 miles- recovery

Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.

8/20
20 miles (16 @ Marathon Simulation)

Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.

mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"

8/19
10 miles

Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.

8/18
6 miles

Easy recovery pace on the treadmill at school. No music or anything. Very boring.

8/17
15 miles

Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.

8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)

3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down

My first VO2 max work since before Boston. Gotta get these legs moving faster again.

8/15
12 miles (6am/6pm)

Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!

August 8th- August 14th

Mileage for the Year 2011
2,005 miles


Mileage for the week 8/8- 8/14
80 miles


8/14
20 miles "Arctic Valley"

Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.

8/13
8 miles

Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.

8/12
11 miles (6 @ Tempo)

Ran at Bartlett High School during lunch today.

3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down

8/11
6 miles

Recovery pace. Blister on my heel hurts pretty good on the downhills.

8/10
15 miles

Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.

8/9
8 miles

Felt good to run slow. Tired after the last 2 days.

8/8
12+ miles (4am/8+pm)

Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.

Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.

August 1st- August 7th

Mileage for the Year 2011
1,925 miles


Mileage for the week 8/1- 8/7
55 miles


8/7
15 miles "Lost Lake"

OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!

8/6
8 miles

Nice and easy. Feeling better.

8/5
10 miles

Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.

8/4
10 miles

Ran my south loop today. It sucks running when you are sick.....

8/3
6 miles

Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.

8/2
Off

Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.

8/1
6 miles

Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.

July 25th- July 31st

Mileage for the Year 2011
1,870 miles


Mileage for the week 7/25- 7/31
81.5 miles


7/31
20 miles

Tough run today. I ran a 6 mile warm-up before running to the top of Arctic Valley Road. It took me about 48:30 to reach the top of the parking lot. It rained pretty hard going about 3/4 of the way up. My shoes became heavy with rain and were collecting mud to make them heavier. Pounded the quads on the way down and addes another 3 miles to get me my 20. Good Equinox training run!

7/30
8 miles

Ran to Dearmoun and back and threw in 6 striders. Felt pretty good despite the chest cold I have.

7/29
12 miles (6 @ Tempo)

2.8 mile warm-up to Huffman
6 straight tempo miles between Huffman and Dearmoun. (5:41, 5:43, 5:45, 5:42, 5:44, 5:43)
3.2 mile cool down/general aerobic

I felt really strong during the tempos. There are some good rolling hills in their too. I was tired coming home though. Glad to get this workout done while fighting this bug.

7/28
12 miles (6am/6pm)

I kept both runs today at a real easy pace. Beautiful outside today in Anchorage!

7/27
15 miles

A little sore all over from wrestling yesterday. I did my Boston Prep route and added another 3 miles to get 15. I actually felt good except for being tight in my shoulders and neck from wrestling.

7/26
8.5 miles

Ran to Dearmoun and back with extra loop. I threw in 10 x 100m striders too. Tired and coming down with a bug I think. Need more sleep.

7/25
6 miles

Nice recovery pace. Legs felt a little heavy from yesterday.

July 18th- July 24th

Mileage for the Year 2011
1,788 miles


Mileage for the week 7/18- 7/24
70 miles


7/24
18 miles

Flew back from Fargo today. Super tired. Took a 3 hour nap before my run. 1st 13 miles were in the pouring rain. Very wet, so I decided to dry off and run the last 5 on my treadmill. Progressed down to 5:52 pace. Run was easy, but I'm just exhausted from the trip. Glad to get it done though.

7/23
10 miles (6am/4pm)

Both runs at recovery pace. Felt really good on both. Kept it easy, but the day off on thursday must of helped.


7/22
13 miles

85 degrees out, but way less humidity. I actually felt pretty good.

7/21
Off

I drove to Bemidji today to see family. Wanted to run an easy recovery run, but I didn't have the time.

7/20
12 miles

90 degree heat and a heat index of 100. Ran at noon and struggled toward the end.

7/19
10 miles w/ 5 @ Tempo

Found an athletic club in Fargo that only charged me $5.

3 mile warm-up
5 miles of straight tempo (5:46, 5:46, 5:39, 5:33, 5:27)
2 mile cool down

Tempo was way easy. Could've gone forever, but wanted to be conservative. Still warm in the club, I was soaked and sweat was everywhere. Spent 5 minutes cleaning up the sweat afterwards.

7/18
6 miles

92 degrees and very muggy. Tried to keep it at recovery pace

July 11th- July 17th

Mileage for the Year 2011
1,718 miles


Mileage for the week 7/11- 7/17
67 miles


7/17
14 miles

I awoke at 5am with the intention to beat the heat and run 19 miles. I checked the temp on my phone and it was already 80 degrees out and very humid. After the 1st mile I knew it was going to be very difficult. I was soaked by mile 3. I took some water at mile 5 and finished my bottle at mile 7 with a gu. I shoes were heavy with sweat and squising by mile 8. I basically crawled into the dorms at mile 12 and changed shorts, socks, and shoes. Went out for 2 more miles before calling it quits... Gross!

7/16
5 miles

93 degrees and super humid in Fargo. Kept it super easy today after flying all night. Tired....

7/15
11.5 miles

Ran from Skinny Mini to Kincaid park with Jerry. Nice to get on some trails. Took awhile to start feeling good. Beautiful day in Anchorage. Leave for Fargo tonight.

7/14
10 miles (6am/4pm)

Both runs kept at true recovery pace. First double since April.

7/13
13 miles

Ran my south loop with an extra mile. Average pace was 6:30. Progressed down to 6:09 pace toward the end.

7/12
8 miles w/ 10 x 100m striders

Ran to Dearmoun and back with extra loop. Threw in 10 striders. Felt pretty good. Blister bothering me a little.

7/11
6 miles- recovery

Ran on treadmill to get true recovery pace. Plus it was flat to help out blister. Very warm in garage though.

July 4th- July 10th

Mileage for the Year 2011
1,651 miles


Mileage for the week 7/4- 7/10
70 miles


7/10
18 miles

Ran the boston prep route and ran the elmore to tudor section. Average pace was 6:35. My last 2 miles were 6:02, 5:50. I was tired when finished though.

7/9
4 miles

Ran up Flat top with Team Alaska. Hard up and easy down.


7/8
12 miles

Boston Prep route. Started off easy until the top of huffman hill. Then progressed down to 6 min. pace.

7/7
6 miles

Recovery pace- Nice and sunny out.

7/6
12 miles

Ran my boston prep route. Average pace was 6:40. Progressed down to 5:56 pace on last mile.

7/5
10 miles- 4 @ Tempo

2.8 mile warm-up
4 @ Tempo (5:46, 5:49, 5:45, 5:43)
3.2 mile cool down

Felt really good. Saw huge black bear on the way back during cool down.

7/4
8 miles- recovery

Ran with Jerry this morning. My legs and feet were a little beat up from Lost Lake yesterday. After a mile I felt a lot better. Good to get the blood moving. Ice bath afterwards.

June 27th- July 3rd

Mileage for the Year 2011
1,581 miles


Mileage for the week 6/27- 7/3
66 miles


7/3
16 miles "Lost Lake"

Ran my favorite Alaska run today. It's also my first long run of the summer and real trail run. It was a beautiful day today too. Took it easy the first 6 miles uphill. I didn't want to push it too hard, but always a good effort going up. Ran solid up top and back down to the parking lot. It took about 1 hr. 52 minutes. I didn't run super hard, but was definetly tired and ready to be done. Soaked in Primose lake afterwards. Cold!!!

7/2
7 miles- recovery

Ran to Dearmoun and back nice and easy. Gonna run Lost Lake tomorrow!!!!

7/1
11 miles

Ran with TJ and Jerry this morning and had another great run. Temps were great and I felt so strong and breathing was easy. Averaged 6:26 pace for the run.

6/30
8.3 miles

Felt great to be back in Anchorage. Temps are great and I felt like I have so much more oxygen. Utah is over 4,500 ft. Ran to Dearmoun and back with extra loop. Averaged 6:36 pace.

6/29
7 miles

Same Same out and back. Started easy, but put a little tempo in on the way back. Felt good and strong. Last day of Nationals.

6/28
6.2 miles

Same out and back. Ran at 6:20am and it actually felt good and cool. Started out easy to warm up.

6/27
11 miles

First run in Utah. Ran from hotel and did an out and back so I wouldn't get lost. Ran at 8am to beat the heat, but was still hot.

June 20th- June 26th

Mileage for the Year 2011
1,515 miles


Mileage for the week 6/20- 6/26
45 miles


6/26
Off

Left Pocatello and headed to Farmington, Utah for Kids Nationals. Played at the Lagoon Water Park all day. Lots of fun.

6/25
8.5 miles

Ran my loop, but kept it easy paced.

6/24
10 miles

Ran from Holt arena and did my loop. Hot out, but kept it easy in beginning. Also ran 1 mile on the track. Averaged 6:45 pace for the entire run.

6/23
5 miles- recovery

Nice and easy pace

6/22
8.5 miles

Ran the hilly route that goes up Pocatello Creek Road and then down towards Holt arena and back to hotel. Kept it easy.

6/21
9+ miles

Ran from Holt arena to the track. Ran easy for awhile and then ran a few tempo miles at about 5:40 pace. Felt pretty good to get the legs moving a little.

6/20
4 miles- recovery

Long day of wrestling so I ran really easy with Mark on the Idaho State track.

June 13th- June 19th

Mileage for the Year 2011
1,470 miles


Mileage for the week 6/13- 6/19
57 miles


6/19
13 miles

Ran a nice hilly route. Not very many flat sections in Pocatello. Felt pretty good though and even ran in a little rain. Good effort and tired at the end.

6/18
5.5 miles- recovery

First run in Pocatello. Weather was actually a little cool which is nice.

6/17
10 miles

Ran the south loop with extra loop to make it 10 even. Ran averaged 6:30 pace. Leave for Idaho tonight.

6/16
5 miles- recovery

Nice and easy on flat chugiak track. Last day of camp.

6/15
10 miles

Ran from Chugiak down to Airport and back. Average pace was 6:37. Felt really good.

6/14
8.5 miles

Ran 4 miles on the track and then ran some on South Birchwood loop. Felt pretty good.

6/13
5 miles- easy

Kept it easy and flat on Chugiak track

June 6th- June 12th

Mileage for the Year 2011
1,413 miles


Mileage for the week 6/6- 6/12
48 miles


6/12
12 miles

Felt terrible running. Not taking care of myself. Need to sleep more and start eating healthier.

6/11
Off- 50 minutes of pool running

6/10
9.5 miles

Ran my south loop after camp today. Didn't feel that good. Probably just tired.

6/9
5.5 miles- easy

Huffman and back. Nice out.

6/8
7.5 miles

6/7
8 miles

Dearmoun and back w/ extra loop.

6/6
5.5 miles- recovery

Huffman and back. Used HR monitor to keep it easy. Rehab went good this morning. Ankle getting more flexibility.

May 30th- June 5th

Mileage for the Year 2011
1365 miles


Mileage for the week 5/30- 6/5
56 miles


6/5
11 miles

Ran with Jerry today from Skinny Mini. My ankle felt really good which is encouraging. I'm going to still keep the running easy for 2 more weeks (no workouts). Rehab is really working, but gotta keep it up.

6/4
6 miles- recovery

Nice and easy today to Huffman and back w/ extra loop. Tried to keep it slow, but I felt good.

6/3
10 miles

Ran the south loop with extra loop. Kept it easy. Had therapy this morning and ankle is feeling much better, but not quite ready for faster pace yet.

6/2
7.5 miles

Ran to Dearmoun and back. Kept a nice easy pace (avg. 6:51). Felt good and ankle felt fine.

6/1
9.5 miles

Ran the south loop. Felt pretty good, but tired toward the end. Haven't run that long in awhile.

5/31
6 miles (8 x 100m striders)

Ran to Huffman and back with extra loop. Kept it easy. Striders felt good, but kept them somewhat easy. Didn't want to go to hard on ankle.

5/30
5 miles

Nice and easy from Dad's house. A nice breeze today. Heading back to Anchorage today.

May 23rd- May 29th

Mileage for the Year 2011
1309 miles


Mileage for week 5/23- 5/29
26 miles


5/29
8 miles

Ran the loop at my dad's in fairbanks twice. Felt really good and kept it easy.

5/28
6 miles

Ran the loop at dads with an extra 2 miles. Easy pace.

5/27
4 miles

Super easy pace again. I also biked pretty hard around Farmers loop from dad's house. It was about 16+ total. It was nice and hot and sunny. Fun biking around the loop, but was definetly tired toward the end. Such a different feeling than running.

5/26
4 miles

Easy pace in Fairbanks with my buddy Charlie Mahlen. 80 degrees out.

5/25
4 miles

Easy pace in Fairbanks.

I saw a physical therapist about my ankle this morning. Since flat and easy running seems to be fine, that I should go ahead and do it. We are going to work on getting the flexibility back in my ankle, so it doesn't flare up. I hope these exercises help. I want to start training for some races this August and september.

5/24
Off

5/23
Off

May 16th- May 22nd

Mileage for the year 2011
1283 miles

Mileage for the week 5/16- 5/22
0 miles

Took this whole week off from running. I can't remember which days, but I was able to do some elliptical, pool running, wrestling, and lifted some weights.

5/22
off

5/21
off

5/20
off

5/19
off

5/18
off

5/17
off

5/16
off

May 9th- May 15th

Mileage for the Year 2011
1283 miles


Mileage for the week 5/9- 5/15
26 miles


5/15
No running.

Zach and I lifted a little up at south.

Lunges 3 x 10
Leg Curls 3 x 10
Bench Press 4 x 10
Incline Dumbbell Press 3 x 12
Dumbbell Fly 3 x 12
Dips 3 x 12
Tricep Extentions 3 x 12
Abs 3 x 40

Biked my Boston Prep route in 4:30 average. Felt tired going up hills. Could really feel it in the legs. Different then running for sure.


5/14
No running.

Biked up to south in 20 min. and then lifted.

Pull ups 3 X 10
Lat Pull Downs 3 x 12
Seated Rows 3 x 10
Upright Rows 3 x 12
Bar Curls 3 x 10
Dumbbell Curls 3 x 10
Abs 3 x 40

Biked home in under 20 min.

5/13
No running. Drilled some takedowns and wrestled a few minutes live. Real rusty on the mat.


5/12
No running. 50 minutes on elliptical.

I decided to get an x-ray and it came back with nothing broke. Doctor says my problem is in the ankle joint itself. I'm not sure what to do. I can tolerate the pain, but it isn't that fun. I may try and do absolutely no running for 4+ weeks. It'll be hard, but I have to do something to get this ankle better.


5/11
12 miles

Ran my Boston prep route at 6:36 pace. Felt good and my last mile was 5:50. Ankle was hurting afterwards. Not sure what that's all about. Feels fine during the run and then can barely walk on it afterwards.

5/10
8 miles (8 x 100m striders)

Ran to Dearmoun and back with some striders. Nice to get the legs rolling a little and averaged 6:39 pace. My right ankle is starting to bother me a little.

5/9
6 miles- recovery

Easy pace with heart rate monitor to Huffman and back with extra loop. Felt good and ran slow. Slight rain during run.

May 2nd- May 8th

Mileage for the Year 2011
1257 miles


Mileage for the week 5/2- 5/8
42 miles


5/8
13+ miles

Ran with Jerry today. We met at Skinny Mini and ran out to the Kincaid trails. Sunny and nice out. It was nice to get on the trails again. Single track was fun too. I sure was tired though. Not use to the hills. Need to try and run on them at least a couple times a week though to get stronger.

5/7
6+ miles

Ran to Huffman and back with extra loop. Kept it easy and ran 6:42 pace. Nice out again today.

5/6
9.5 miles

Ran my south loop today. First day this year I ran without a shirt. Beautiful day today. Started at 6:45 Pace and progressed down to 6:05 pace. Felt pretty easy.

5/5
Off

5/4
5.5 miles

Ran to Huffman and back. Nice and easy at 6:45 pace.

5/3
Off

5/2
8 miles

Ran to Dearmoun and back with the extra loop. Felt pretty good. Averaged 6:37 pace and my last mile was 6:05 pace.

April 25th- May 1st

Mileage for the Year 2011
1215 miles


Mileage for the week 4/25- 5/1
22 miles


5/1
6+ miles

Ran to Huffman and back with extra loop. Hopefully I can get back to more consistent training, if I can get rid of this cold.

4/30
Off- sick

4/29
Off- sick

4/28
Off- sick

4/27
5.5 miles

Ran to Huffman and back. Getting sick :(

4/26
5.5 miles- Recovery

Huffman and back again. Felt a little better than yesterday. Kept it easy.

4/25
5.5 miles- Recovery

1st run since Boston. Could still feel it in the quads. Felt okay and nice to get outside and get the blood flowing again.

April 18th- April 24th "Boston Marathon"

Mileage for the Year 2011
1193 miles


Mileage for the week 4/18- 4/24
27 miles


4/24
Off

4/23
Off

4/22
Off

4/21
Off

4/20
Off

4/19
Off

4/18
26.2 miles "Boston Marathon" 2:34:29

4th year in a row running the Boston marathon and I’m proud to say that I have improved every year. Here are the Year’s progressions:

2008: 2:44:01

2009: 2:37:12

2010: 2:36:04

2011: 2:34:29



It was a long road getting myself ready this year. I had an ankle surgery on August 24th. I had a loose particle that was causing a lot of discomfort, so I decided to have it removed and they cleaned out the ankle real well (ankle scope). The big downfall is that I was diagnosed with a blood clot 7 days later as a result of the surgery. I was put on the blood thinner (Coumadin) and had to be really careful. Luckily, I was taken off the Coumadin in a short 2 months. Besides some elliptical training and a few aqua jogging sessions in the pool, I really didn’t start running again until November 1st. In the process, I unfortunately was able to put on a good 10lbs. of fat and I took some big steps backward in fitness. I started out running no more than 5 miles a day about 4-5 times a week and it wasn’t easy. Gradually, I got my long run up to 10-12 miles before I started my Marathon training plan in Mid-December.

I officially started training for the 2011 Boston Marathon on December, 13th, 2010. I have always used the 18 week training plan and it has worked out well. I don’t want to get into detail, but it consists of lots of easy runs after each hard day, medium long runs, tempo runs, VO2max workouts, and of course the long runs. Here is my mileage during this marathon build up.

Week #1- 65 miles

Week #2- Off

Week #3- 65 miles

Week #4- 72 miles

Week #5- 80 miles

Week #6- 72 miles

Week #7- 86 miles

Week #8- 83 miles

Week #9- 86 miles

Week #10- 70 miles

Week #11- 90 miles

Week #12- 80 miles

Week #13- 91 miles

Week #14- 80 miles

Week #15- 91 miles

Week #16- 76 miles (taper)

Week #17- 54 miles (taper)

Week #18- 30 miles (taper)

Overall Training Mileage: 1, 271 miles



Race Report



I was able to get about 4-5 hours of sleep the night before. I finally rolled out of bed at 6am and showered and got ready to hit the shuttle in my hotel at 7:30am. I reached Hopinkton at 9:00am an hour before the race and found my friends Jerry Ross (2:24:32) and Casey Miller (2:39:13). We went for an easy 5 minute jog and then stretched a little and then changed into our racing gear on the Adidas bus. We then jogged slowly to the start which was less than a mile away and about 10 minutes later the race began. I really wasn’t nervous because this is my 4th consecutive Boston and I pretty much know how things are going to start. I was very excited to run though.

Mile1: 6:08 (Goal pace: 6:06) +:02

I took it real easy the first mile. Since the first mile is a pretty steep downhill many runners make the mistake and go out too fast and pay for it later. I was able to run next to Casey Miller and we hit the first mile marker at the same time. I just kept thinking to myself that I couldn’t believe the race has already begun. I just spent the last 18 weeks really focusing on this one race. I kept thinking to just try and relax and not get caught up with the big crowds. The first 10 miles should really feel pretty easy if I run them correct. Great conditions today too. It was sunny and the temperature was in the mid 50’s with a slight tailwind during sections of the course.

Mile 2: 6:00 (Goal pace: 6:00) even

Another easy mile and still pretty crowded. Still just trying to relax and go easy. I don’t want to waste energy trying to pass a bunch of people by swerving in and out. That will work itself out later in the race.

Mile 3: 5:50 (Goal pace: 5:44) +:06 (5K split: 18:38)

Hit the 5K mark and I was 11 seconds off the pace I needed for a sub 2:34. I realized I needed to start paying attention to my splits now. Having run the first 5K so easy, it was actually probably a good thing. It helped serve as a real good warm-up. Lots of running still left to do.

Mile 4: 5:39 (Goal pace: 5:48) -:09

I’m feeling really good right now, but I start to pick it up a little. I realize that it’s still a race and I came here to run a certain time. Plus, I wanted to get back on my goal pace. I went through the town of Ashland during this mile. Great crowds!

Mile 5: 5:47 (Goal pace: 5:54) -:07



Mile 6: 5:44 (Goal pace: 5:46) -:02 (10K: 36:33)

I waited until the 6 mile mark to take my first gu. I’m feeling really strong and I start getting a little under my 2:34 pace. By the 10K mark I was actually under by 2 seconds, so I’m feeling good about sticking to the plan.

Mile 7: 5:43 (Goal pace: 5:49) -:06

Traveled through the town of Framingham and again there were huge crowds. What makes this marathon so great is all the people that come out to cheer and support. Everyone that runs Boston for the first time cannot get over these crowds.

Mile 8: 5:46 (Goal pace: 5:51) -:05



Mile 9: 5:43 (Goal pace: 5:47) -:04

I have been in a pretty good running grove. I’m still trying to run relaxed and stay at an even pace. It’s actually starting to feel pretty warm out. I notice everyone around me is glistening with sweat. I start to think I wish I would’ve worn shades. I have to squint my eyes because the sun is almost glaring right at me. It amazes me all the crowds that come out to support this marathon in these towns that we run through. They are so loud and positive that it actually really motivates you to run well and you can feed off of it. It makes me want to run faster, but I’m trying to be smart enough to stick with the plan.

Mile 10: 5:46 (Goal pace: 5:54) -:08

At this point in the race there is a big pond on your right called Fisk Pond. I felt so relaxed that I was actually looking over at and seeing people fishing in boats and I thought what a beautiful place to live.

Mile 11: 5:48 (Goal pace: 5:54) -:06

Travel through the town of Natick. Of course there was another huge crowd.

Mile 12: 5:40 (Goal pace: 5:45) -:05

The Wellesley College girls were in full effect again. You can hear the screaming tunnel so far away and then it’s so loud when you run by. Lots of signs and girls trying to get kisses, but I didn’t see any runners stop and try to get kissed this year. I suppose more people are focused on their time in the front of the race. I’ve heard stories of guys getting kissed by 5 or 6 girls and taking minutes to get through that short section. The crowd at Wellesley really helps during the race. It takes your mind off of running for a little while. It is so ridiculously loud that I can’t help but smile every time I run by. I take my 2nd gu somewhere between 12 and 13 miles.

Mile 13: 5:45 (Goal pace: 5:49) -:04 (Half: 1:16:25)

I pass the half marathon mark in 1:16:25 and I’m 18 seconds under pace. Looking back I wish I would’ve been a little slower, but it’s not like I’m running way out of my league and I’m feeling pretty good.

Mile 14: 5:46 (Goal pace: 5:49) -:03



Mile 15: 5:51 (Goal pace: 5:53) -:02



Mile 16: 5:42 (Goal pace: 5:40) +02

Still feeling pretty good, but I can tell my legs are feeling a little heavier, but I know the Hills are about to begin. It’s also the first time since the beginning of the race that my mile split was positive for my goal pace, but only by 2 seconds.

Mile 17: 5:57 (Goal pace: 5:58) -:01

This is where the Newton Hills begin. They aren’t anything super steep and long, but they come at a tough time in the race. It’s uphill for the first ½ mile here then levels out. I take my 3rd gu somewhere in this mile. I also snatch my free PowerAde gel (Double Latte with 2X the caffeine). I carry this gel with me until I get to the top of Heart Break Hill.

Mile 18: 6:04 (Goal pace: 5:58) +:06

This is where I run up the 2nd of the Newton Hills by the Newton Fire Station. I can definitely feel this hill and it’s pretty steep and slows me down. I adjust my stride for it and know that I could go faster, but I’d rather save my energy and feel better when I get to the top of Heartbreak and can roll into Boston. I have a 6 second positive split here.

Mile 19: 5:52 (Goal pace: 5:47) +:05



Mile 20: 6:02 (Goal pace: 5:57) +:05

Newton Hill #3 is where you go past the John Kelly statue. It has a slight downhill in the beginning, but then and uphill section over a ½ mile long. I realize that I’m giving up small chunks of time, but I’m hoping that I will feel good at the top of Heartbreak hill and can make it up going into Boston.

Mile 21: 6:18 (Goal pace: 6:06) +:12 “Heartbreak Hill”

Good old Heartbreak Hill was tough this year. It’s the 4th and last of the Newton Hills. I ran about 12 seconds slower than my pace band allowed. The crowds here were great, but I was struggling a little. I probably would’ve lost more time if it wasn’t for the crowd’s encouragement. Plus, I knew that this was the last steep climb of the race. My legs were really starting to feel it though and I had some doubt in my mind whether I could roll into Boston. I hit the top of the hill and I take my last gu with some water and hope the caffeine can give me the perk I need to finish this race off. I really am wishing the finish line was closer though. I also realize that it’s going to be tough these last 5 miles, but I have to deal with it. I need to start getting tough!

Mile 22: 5:51 (Goal pace: 5:49) +:02

This mile starts off with a pretty good downhill for a ½ mile before it levels off. My quads are pretty much screaming at this point. I don’t remember in years past feeling this bad. I just try to relax and let gravity help. I keep loosening up my shoulders and hands and try to be smooth. This is also where we run by Boston College. This crowd is just as good as Wellesley if not better. It is so loud and so many college kids out partying. A couple of them try handing me a keg glass of beer and I actually smile for about a ½ second.

Mile 23: 5:57 (Goal pace: 5:56) +:01



Mile 24: 5:52 (Goal pace: 5:49) +:03



Mile 25: 5:49 (Goal pace: 5:55) -:06

These last few miles are hard to explain. I was able to get back on pace and even finished real strong after Heartbreak. One person actually caught up to me the last couple miles and I had the strength and determination to actually not let him beat me and I put a pretty good gap on him the last couple miles. I don’t think anyone passed me from Mile 20 on and I did a lot of passing the last six miles from those who took it out to hard. I was definitely hurting and my legs were thrashed, but I knew I was running good. It’s just such a weird feeling at this stage of the race where your body and mind is in such pain. I just kept my head up and looked straight ahead and focused on my leg turnover. I tried hard to stay relaxed, but I could feel myself trying to tighten up. I really wanted to be done, but I kept thinking back to the last 18 weeks. I worked my butt off and I had to give it everything I had. The last 18 weeks couldn’t be just a waste of time. I would’ve been pretty disappointed if I would’ve just shut it down and jogged it in. Plus, the crowds the last few miles are insane. I was wearing my Skinny Raven Alaska singlet and all I could hear was GO ALASKA!!!! Obviously I don’t know these people but it really helped me get to the finish.

Mile 26: 5:50 (Goal pace: 5:58) -:08

After you pass the Citgo Sign you have 1 mile to go. At this point I was just going to give it everything I had. I was starting to make weird facial expressions and gritting my teeth. I wasn’t sure when I was going to run Boston again if ever and I wanted to leave it all on the course. I kept telling myself to stay strong and don’t slow down.

Last .2 : 1:12

The last .2 of the course you take a slight uphill before taking a left onto Boylston Street. Once you take that left the crowd noise is deafening and you can see the big blue and yellow finish area, but it’s still a ways down the street. There were about 2 people I had a chance to pass and I still managed to go after it and I blew by them. I crossed the finish and was very happy to not be running any more. Even though I hurt, it’s such a great feeling. It’s such a sense of overwhelming accomplishment. I don’t think you can understand until you do it yourself. The Marathon has so many ups and downs and you battle for so long. I was 29 seconds off my goal, but I couldn’t complain. I got another Personal Record and I battled the whole way. The last 4 ½ months was a battle. There were lots of times where I had doubt if I could get back to where I was before surgery. I struggled through some nagging injuries too. I pretty much had no social life because I had to run during my lunch breaks and around my full time job and coaching schedule while trying to be a good father and husband to my family. It definitely feels worth it when they put that medal around your neck at the finish.

Overall Time: 2:34:29 (5:53 pace)

Overall Place: 141st out of 23,879 finishers.

April 11th- 17th

Mileage for the Year 2011
1166 miles


Mileage for the week 4/11- 4/17
30 miles


4/17
4 miles

Ran around the charles river. Felt pretty good. Tomorrow is Race Day!

4/16
5+ miles

Ran around the charles river w/ some 20 sec. striders

4/15
Off- Travel to Boston

4/14
6 miles

Nice and easy to Huffman and back.

4/13
7 miles (3 @ MP)

Felt good. Ran on the treadmill. Marathon Pace was 5:52-5:50.

4/12
6+ miles

Nice and easy to Huffman and back. 6:40 pace.

4/11
Off- Recovery

105 days in a row and need the rest day. Gotta get rested for Boston.

April 4th- April 10th

Mileage for the Year 2011
1136 miles


Mileage for the week 4/4- 4/10
54 miles


4/10
12 miles

Ran with J Ross. Started at the skinny mini and ran out towards Kincaid park. Huge snowflakes during the run and then it turned really nice out. Some good hills on the route. Perfect last double digit run before Boston! Just ran 105 days in a row. I will be taking a rest day tomorrow. Gotta get rested up for Boston.

4/9
7 miles (8 x 100m striders)

Ran on the mille before the wrestling tournament. Felt really good today.

4/8
5.5 miles

Ran to Huffman and back. Was going to take a rest day, but it was beautiful outside. I actually ran in shorts outside for the 1st time this year.

4/7
8.5 miles (3 x 1600m @ 5K pace w/ 2 min. rest)

Huge wind gusts today. Thankful for the dome. Here is the workout:

3 mile warm-up w/ striders
3 x 1600m w/ 2 min. rest (5:05, 5:05, 5:07)
2.5 mile cool down


1600's went good. Made sure my rest was 2 min. only. Last tough workout before Boston. Let's do this!!!!!


4/6
6+ miles

Nice and easy to Huffman and back with extra loop.

4/5
9 miles (8 x 100m striders)

We received a bunch of snow this morning, so I ran inside on the treadmill to avoid the roads and sidewalks. Felt pretty good.

4/4
6 miles- recovery

Easy recovery pace today on the treadmill. Felt really good though.

March 28th- April 3rd

Mileage for the Year 2011
1082 miles


Mileage for the week 3/28- 4/3
76 miles


4/3
18 miles

My last long run before Boston. Ran from the Dome towards Totem and back. I felt really really good today. Ran the uphills and downhills at a good pace to prepare for Boston. Forgot the Garmin, but my overall pace was 6:37 pace for the entire run. 2 weeks till BOSTON!

4/2
10 miles (5 @ Tempo Pace)

Had a positive workout today. Ran on the treadmill to avoid the ice and puddles and to keep pace.

3 mile warm-up w/ strides
5 miles @ Tempo (5:33, 5:33, 5:30, 5:30, 5:27)
2 mile cool down

Felt under control. Wanted to hammer the last 2 miles, but decided to keep true Tempo pace. Solid.

4/1
11 miles (6am/5pm)

Both runs were recovery pace. Ran on the treadmill in the morning and ran to Dearmoun and back in the evening. Legs a little tired. Excited to run Tempo pace tomorrow!

3/31
7 miles (6 x 100m striders)

An easy recovery pace with a little speed at the end. Legs a little tired from yesterday, but warmed up nice.

3/30
14 miles

Ran the totem route from Earthquake park X 2. Ran at a good clip and effort. Average 6:30 pace on a hilly route. Nice to be running on dry roads.

3/29
10 miles

Kept it on the treadmill to stay aware of my left quad. A little better today. Started at 7:30 pace and progressed down to 6:22 pace. Felt so easy.

3/28
6 miles

Nice and easy on the treadmill. My left quad is pretty tender. I got kneed during wrestling last week. Ice , Ice, Ice.

March 21st- March 27th

Mileage for the Year 2011
1006 miles


Mileage for the week 3/21- 3/27
91 miles


3/27
21 miles (2 x 2 miles @ Tempo, 9 miles @ 6:35 pace, 3 mile Tempo)

Last hard long run before Boston. I felt really good during this workout and it was pretty easy, except for the pain in my left quad. I got kneed during wrestling practice this week. Need to stay off the mat and be smart the next couple weeks.

Workout:
3 mile warm-up with 6 striders
2 x 2 mile Tempo (5:28, 5:28) 1 lap jog (5:30, 5:31)
9 miles outside @ 6:35 pace
3 mile Tempo (5:32, 5:31, 5:27)
1 mile cool down


3/26
7 miles

Easy effort before the wrestling tournament.

3/25
8 miles (8 x 100m striders)

General Aerobic effort during lunch with strides. Feeling great lately.

3/24
19 miles (15am/4pm)

Ran the totem run a couple of times in the morning. Nice to run on dry roads and I felt pretty strong. Some good hills and had a head wind in one direction. Nice and easy 4 in the evening before wrestling. Definetly tired on that run.

3/23
16 miles (4am/12pm w/ 6 x 1200m @ 5K pace w/ 2 min. rest)

Ran the morning run on the treadmill during lunch. Worked on the VO2 Max at the dome on the track after school. Felt a lot better and hit my splits perfect. I knew I was sick last week, because the 5K pace felt easier then the 10K stuff last friday.

3 mile warm-up
6 x 1200m @ 5K pace w/ 2min. rest (3:50, 3:51, 3:51, 3:50, 3:52, 3:50)
5 mile cool down.


3/22
10 miles- recovery (6am/4pm)

Same as yesterday, but felt a lot better.

3/21
10 miles- recovery (6am/4pm)

Super easy recovery pace on the treadmills today.

March 14th- March 20th

Mileage for the Year 2011
915 miles


Mileage for the week 3/14- 3/20
80 miles


3/20
20 miles

Had a real good long run this morning. I ran from the dome to the totem pole and back. It was nice to wear regular running shoes and see the road underneath me. Progressed from around 7 min. pace to 6:05 pace at the end. Felt better than I did all week on this run.

3/19
7 miles- recovery

Jumped on the mille before the wrestling tourney. Felt good.

3/18
14 miles (4am & 10pm w/ 6 miles @ 10K pace)

Easy 4 on the treadmill in the morning. Felt tired all day and didn't have a good evening workout. I didn't know if I was going to run a 10K time trial or break it up. Ended up doing the following and it didn't feel that easy.

2.5 mile warm-up

2 miles @ 5:25, 5:25
2 min rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:23
90 sec. rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:22


1 mile cool down.

Not what I wanted to do, but at least I got some quality while I wasn't feeling good. Figting a stomach bug all week. Yuck.

3/17
6 miles- recovery

Nice and easy like always on these runs.

3/16
14 miles

Ran a progressive run on the treadmill. Needed something flat because my ankle has been bothering me a little. Started at 7:30 pace and progressed down to 6:07 pace at the end. Felt easy.

3/15
12 miles (4am/8pm w/ 5 x 800m @ 5K pace w/ 90 sec. rest)

Ran an easy 4 miles during lunch. After school I headed to the dome for some VO2Max work on the track.

3 mile warm-up
5 X 800m @ 5K pace w/ 90 sec. rest (2:29, 2:30, 2:31, 2:31, 2:30)
2+ mile cool down

3/14
10 miles- recovery (6am/4pm)

Nice and easy. Legs tired in the morning, but felt better on evening run.

March 7th- March 13th

Mileage for the Year 2011
835 miles


Mileage for the week 3/7- 3/13
91 miles


3/13
20 miles (15 @ Marathon Pace)

3 mile warm-up with a few striders
15 miles @ MP (6 @ 5:52, 9 @ 5:46)
2 mile cool down

I felt really good today. I ran on the treadmill to avoid the Ice. Just focused on good technique and my breathing. Big positive workout toward Boston! Ice Bath when finished.

3/12
8 miles- recovery

Decided to run this outside because it's been so nice out even though its complete Ice everywhere. Kept it easy. Big Marathon pace workout tomorrow. Let's get it on!!!!!!

3/11
16 miles (12am & 4pm)

Ran my Boston loop this morning and felt really good. Beautiful and sunny out too. Ran on top of Ice the entire time. Ice bugs! Super easy 4 miler in the evening.

3/10
10 miles- recovery (6am & 4pm)

Both runs were really easy today on the treadmill.

3/9
15 miles

I ran my Boston prep route and added a 3 mile section. Legs felt tired in the beginning, but felt better as I progressed.

3/8
12 miles (6 x 1000m @ 5K pace w/ 2 min. rest)

I did this workout at the dome.

3 miles warm-up with some strides
6 X 1000m w/ 2 min. rest (3:14, 3:12, 3:12, 3:12, 3:12, 3:12)
4+ mile cool down

3/7
10 miles- recovery (6am/4pm)

Nice and easy. Spring Break!

February 28th- March 6th

Mileage for the Year 2011
744 miles


Mileage for the week 2/28- 3/6
80 miles


3/6
19 miles

Long run with my buddy Charlie Mahlen. We ran lots of hills and sections of the Equinox marathon course in Fairbanks. My legs were very tired from the 10K effort yesterday evening and the 2 long days of the wrestling tournament.

3/5
10 miles (10K- 5:27, 5:27, 5:27, 5:27, 5:21, 5:15)

3 mile warm up with a few strides
10K
1 mile cool down

I didn't go all out, because I was definetly tired and my ankle has been bothering me a little. Still a good effort and was in control. It was a hot room and I was dehydrated a little too. Tough to get things perfect when your on the road, but got it done.

3/4
6 miles- recovery

Easy run around my dads house in Fairbanks.

3/3
6 miles- recovery

Had to run at 5:15am this morning because I'm driving to Fairbanks today for my son's Jr. High State Wrestling Championships. Kept it easy the entire run. Tired.

3/2
9 miles (5 x 800m @ 5K pace with 90 sec. rest)

3 mile warm-up with a few strides
5 x 800m w/ 90 sec rest (5:32, 5:30, 5:30, 5:30, 5:30)
2.5 mile cool down

Felt really strong, but right ankle definetly sore. Need to be careful next couple days and take it easy.

3/1
19 miles (15am/4pm)

I ran my hilly Boston prep route in reverse today and added a 3 mile loop. I felt pretty good and was running at a pretty good clip despite the snow and ice. Definetly tired going up the last hill. I'm sure sunday's 24 miler had something to do with it. Just an easy 4 in the pm.

2/28
10 miles (6am/4pm)

Both runs really easy on the treadmill.

February 21st- February 27th

Mileage for the Year 2011
664 miles


Mileage for the week 2/21- 2/27
90 miles


2/27
24 miles

Ran the first 17 miles outside on my hilly boston prep route and an extra 5 mile section. Than immediately jumped on the treadmill for my last 7 miles. Progressed down to 5:46 pace at the end. Feeling really fit. Excited and motivated!

2/26
8+ miles- recovery

Nice and easy to dearmoun and back. Beautiful sunny day, but a little windy.

2/25
16 miles (12am w/ 7 @ Tempo/4pm)

Had a super tempo workout this morning.

3 mile warm-up
7 miles straight tempo with no rest (5:39, 5:33, 5:27, 5:27, 5:27, 5:27, 5:15)
2 mile cool down

Felt strong and relaxed the whole tempo run. Ran probably a little too fast on my last mile, but I was feeling so strong. Felt like I could've ran a sub 5 if I really wanted too. Getting fit and it feels good.

2/24
6 miles

Super easy during lunch on the treadmill. Wanted to run an easy 4 in the evening, but the wrestling tournament took too long. We won another Jr. High City Championship though.

2/23
10 miles- recovery (6am/4pm)

Super easy. Jr. High City Wrestling Championships began today. 6 miles during lunch and 4 more after the tournament.

2/22
15 miles- progressive run

Started easy and progressed down to 5:52 pace at the end. Felt super easy. Ran on the treadmill. Should've went outside, but was cold and I wussed out.

2/21
10 miles- recovery (6am/4pm)

Easy on the treadmill.

February 14th- February 20th

Mileage for the Year 2011
574 Miles


Mileage for the week 2/14- 2/20- Recovery Week
70 miles


2/20
16 miles

Ran my hilly Boston Prep route. Feeling really fit right now and I'm glad this sickness is getting behind me. I've got a couple of big mileage weeks ahead and I'll be busy with wrestling too. Time Management will be key!

2/19
8 miles w/ 10 X 100m striders

Felt good to get outside and run. Sun was out too. Striders felt good.

2/18
15 miles (11am/4pm)

Got some snow and was about to deal with the roads and sidewalks, so both run on the treadmill. 11 miles in the am and progressed down to 6:21 pace. 4 easy miles in the pm. Hope to get some good sleep tonight. I need it!

2/17
7 miles- Recovery

Ran an easy 7 miles this morning. Still under the weather. Hope to snap out of it soon. Need a good nights sleep!

2/16
9 miles (5 x 800m w/ 90 seconds rest @ 5K pace)

Still under the weather, but managed to get it in. Ran at the dome.

3 mile warm-up
5 x 800m w/ 90 sec. rest (2:28, 2:30, 2:30, 2:30, 2:30)
3.5 mile cool down


Felt okay, but it was nice to get the legs turning a little. Hopefully I'm getting over this cold.

2/15
9 miles- General Aerobic

Still sick, but started off slow and progressed to 6:31 pace. Felt okay while I was running.

2/14
6 miles- recover

I've gotten sick, but took the run super easy on the mille.

February 7th- February 13th

Mileage for the Year 2010
504 miles


Mileage for the week 2/7- 2/13
86 miles


2/13
16 miles (12 @ Marathon Pace)

3 mile warm-up
12 @ MP (7 @ 5:52, 5:46, 5:46, 5:46, 5:39, 5:33)
1 mile cool down


A little run down the last few days. Beginnings of a cold I think. This workout felt good though. It gives me confidence going into the 2nd half of training for Boston!

2/12
7 miles (6 x 100m striders)

Nice and easy after another all day wrestling tournament. Striders felt good.

2/11
17 miles (13am/4pm)

Ran 13 miles on the treadmill and progressed down to 6:06 pace. 4 Recovery miles after practice.

2/10
6 miles- recovery

Easy 6 during lunch. Wrestling meet after school.

2/9
20 miles (15am/5pm)

Ran my Boston Prep route backwards and added 3 miles. Felt good. After practice I ran an easy 5 recovery on the treadmill.

2/8
10 miles (6am/4pm)

Same, Same as yesterday. Need to recover.

2/7
10 miles (6am/4pm)

A couple of easy recovery runs on the treadmill.

January 31st- February 6th

Mileage for the Year 2011
416 miles


Mileage for the week 1/31- 2/6
83 miles


2/6
22 miles

I ran the first 15 miles outside on my hilly Boston Prep route. Ran the next 7 miles on the mille and progressed down to Marathon Pace 5:52. Tired today.

2/5
8 miles- General Aerobic

Woke up at 5:45am at the hotel and ran on their treadmill. Very hot in their workout room by the jacuzzi. Glad to get it out of the way and not have to do it in the evening after the wrestling tournament.

2/4
12 miles (6 miles @ Tempo)

3 mile warm-up
6 miles straight tempo (5:52, 5:46, 5:39, 5:39, 5:33, 5:27)
3 mile cool down

Felt really good. I'm getting more fit every week!

2/3
6 miles- recovery

Nice and easy on the treadmill at work. Wrestling meet in the evening.

2/2
15 miles

I ran the first 12 outside and the last 3 on the treadmill. Kind of tired in the beginning, but started to feel great 3-4 miles into it. My fitness is getting really good. Was down to around 6:15 pace the last mile.

2/1
10 miles (6am/4pm)

Both runs at recovery pace on the treadmill. Avalanche wrestling starts tonight, so I'm going to be very busy again. Time Management!

1/31
10 miles (6am/4pm)

Both runs at recovery pace on the treadmill.

Janurary 24th- January 30th

Mileage for the Year 2011
333 miles


Mileage for the week 1/24- 1/30
86 miles


1/30
20 miles

Ran with Alan Stoll and Jeff Heuseveldt this morning. Took off from the dome and ran to Earthquake park and back for 12.25 miles. Did the last 8 miles in the dome. Progressively picked up the pace. Last 4 miles were:

6:06, 5:57, 5:54, 5:48.

1/29
8 miles w/ 8 X 100m striders

Ran on the treadmill. Felt good to run the striders too.

1/28
16 miles (12am/4pm)

Ran my Boston Prep in reverse in the am. Some of the sidewalks were bad because snow got blown off the road onto the sidewalks. Made for some difficult running. Nice and easy on the treadmill after wrestling practice.

1/27
6 miles- recovery

Nice and easy on the mille.

1/26
11 miles w/ 5 @ Tempo pace

Ran this at the dome.

3 mile warm-up
5 miles at tempo (5:45, 5:45, 5:41, 5:40, 5:39)
3 mile cool down


Good effort today. 5 miles straight with no rest on tempo. Felt easier than my last tempo workout and it was a mile longer and faster. Must be getting in shape.

1/25
15 miles

Ran my boston prep run in reverse and added a 3 mile loop to get 15. Felt good.

1/24
10 miles (6am/4pm)

A couple easy recovery runs on the treadmill.

January 17th- January 23rd

Mileage for the Year 2010
247 miles


Mileage for the week 1/17- 1/23
72 miles


1/23
16 miles

Ran with J. Ross from Post Road to the Totem X 2 and a little extra. About 8 above at the start, but windy. Had a nice tail wind to the totem, but of course a nice head wind on the way back. Some good hills on this run. Good effort.

1/22
6 miles- recovery

Nice and easy on my treadmill after being at a wrestling tournament all day.

1/21
11 miles

I ran 8 outside to Dearmoun and back and then finished up on the treadmill. Felt better the 2nd half of run.

1/20
6 miles- recovery

Ran during lunch on the treadmill. Took it super easy. Tired after the last few days.

1/19
10+ miles (8 X 100m)

Ran at the dome tonight. Probably a little fast. Felt good doing the striders at the end.

1/18
13 miles

Ran my Boston Prep route from south. Starting to feel a lot better on these medium distance runs. Getting more fit.

1/17
10 miles (6am/4pm)

Easy recovery pace on the treadmill.

January 10th- January 16th

Mileage for the Year 2011
175 miles


Mileage for the week 1/10- 1/16
80 miles


1/16
20 miles

First 20 miler of 2011 and Boston Training. Ran the first 13 outside on my Boston prep route and it was -10 outside. Ran the last 7 on my treadmill and progressed down to 6:07 pace. Quality workout and quality week. Took an ice bath afterwards.

1/15
7 miles

Nice and easy on the treadmill after all day wrestling tournament.

1/14
12 miles

Ran my Boston prep route from school.

1/13
10 miles (6am/4pm)

1/12
9 miles w/ 4 @ Tempo (5:52, 5:50, 5:48, 5:48)

Ran at the Dome. Warm up 3 miles, 4 miles of tempo, 2 mile cool down.

1/11
15 miles

Ran it all on the treadmill at work. Boring and mentally tough.

1/10
6 miles- recovery

Janurary 3rd- Janurary 9th

Mileage for the Year 2011
95 miles


Mileage for the week 1/3- 1/9
72 miles


1/9
18.5 miles

Ran from Skinny Raven with the training group. Tough, but felt like a runner again during the long run. Cold out!

1/8
6 miles- recovery

1/7
12 miles

Ran my Boston Prep route from school. Lots of hills, but gotta start getting them in for Boston.

1/6
6 miles- recovery

1/5
14 miles

Ran it all on the treadmill at school. Tired.

1/4
10 miles w/ 4 @ Tempo(6:00, 6:00, 5:52, 5:52)

Ran on the treadmill at school to keep pace for my first workout in a long time. Felt okay.

1/3
6 miles- recovery

Nice and easy

December 27th- January 2nd

Mileage for the Year 2011
22 miles


Mileage for the week 12/27- 1/2
65 Miles


1/2
16.5 miles

Ran from the new Skinny Raven store. It was like an ice rink outside. Tough Tough Conditions.

1/1
6 miles

Huffman and back.

Mileage for the Year 2010

12/31
10 miles

Ran the South Loop.

Last run of 2010. Had a great season until August. It's going to be a long road back, but it'll be worth it.

12/30
6 miles

Easy

12/29
12.5 miles

Ran my south loop and then finished up on the treadmill.

12/28
8.5 miles (8 X 100m striders)

On the treadmill with 8X100m striders

12/27
6 miles

Easy

December 19th- December 26th

Mileage for the Year 2010

Mileage for the week 12/19- 12/26
6 miles


12/26
Off

12/25
Off- Christmas Day

12/24
Off

12/23
Off

12/22
Off
Walked at the dome for 45 minutes. Bad idea.

12/21
Off- Vasectomy Surgery.

Finally got it done. My wife and I decided that our two beautiful children would be enough :)

12/20
6 miles

Nice and easy recovery run. Surgery tomorrow.

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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