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.

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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