February 21st- February 27th

Mileage for the Year 2011
664 miles

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

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!

8+ miles- recovery

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

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.

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.

10 miles- recovery (6am/4pm)

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

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.

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

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!

8 miles w/ 10 X 100m striders

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

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!

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!

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.

9 miles- General Aerobic

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

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

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!

7 miles (6 x 100m striders)

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

17 miles (13am/4pm)

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

6 miles- recovery

Easy 6 during lunch. Wrestling meet after school.

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.

10 miles (6am/4pm)

Same, Same as yesterday. Need to recover.

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

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.

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.

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!

6 miles- recovery

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

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.

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!

10 miles (6am/4pm)

Both runs at recovery pace on the treadmill.

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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