March 28th- April 3rd

Mileage for the Year 2011
1082 miles

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

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!

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.

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!

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.

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.

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.

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

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.

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

7 miles

Easy effort before the wrestling tournament.

8 miles (8 x 100m striders)

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

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.

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.

10 miles- recovery (6am/4pm)

Same as yesterday, but felt a lot better.

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

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.

7 miles- recovery

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

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.

6 miles- recovery

Nice and easy like always on these runs.

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.

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

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

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.

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!!!!!!

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.

10 miles- recovery (6am & 4pm)

Both runs were really easy today on the treadmill.

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.

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

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

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.

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

3 mile warm up with a few strides
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.

6 miles- recovery

Easy run around my dads house in Fairbanks.

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.

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.

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.

10 miles (6am/4pm)

Both runs really easy 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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