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