July 25th- July 31st

Mileage for the Year 2011
1,870 miles

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

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!

8 miles

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

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.

12 miles (6am/6pm)

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

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.

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.

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

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.

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.

13 miles

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


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

12 miles

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

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.

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

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!

5 miles

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

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.

10 miles (6am/4pm)

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

13 miles

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

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.

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

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.

4 miles

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

12 miles

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

6 miles

Recovery pace- Nice and sunny out.

12 miles

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

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.

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

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 miles- recovery

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

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.

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.

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.

6.2 miles

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

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


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

8.5 miles

Ran my loop, but kept it easy paced.

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.

5 miles- recovery

Nice and easy pace

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.

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.

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

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.

5.5 miles- recovery

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

10 miles

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

5 miles- recovery

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

10 miles

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

8.5 miles

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

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

12 miles

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

Off- 50 minutes of pool running

9.5 miles

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

5.5 miles- easy

Huffman and back. Nice out.

7.5 miles

8 miles

Dearmoun and back w/ extra loop.

5.5 miles- recovery

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

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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