August 22nd- August 28th "Lost Lake"

Mileage for the Year 2011
2155 miles

Mileage for the week 8/22- 8/28
70 miles

8/28
8 miles

Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.

8/27
18 miles (Lost Lake- 1:48:40 for 8th place)

I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.

8/26
6 miles

Easy recovery pace on the treadmill after school. Lost Lake tomorrow!

8/25
9 miles

Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.

8/24
6 miles

Recovery pace. Felt good.

8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest

3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down

Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.

8/22
13 miles

I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.

August 15th- August 21st

Mileage for the Year 2011
2,085 miles

Mileage for the week 8/15- 8/21
80 miles

8/21
8 miles- recovery

Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.

8/20
20 miles (16 @ Marathon Simulation)

Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.

mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"

8/19
10 miles

Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.

8/18
6 miles

Easy recovery pace on the treadmill at school. No music or anything. Very boring.

8/17
15 miles

Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.

8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)

3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down

My first VO2 max work since before Boston. Gotta get these legs moving faster again.

8/15
12 miles (6am/6pm)

Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!

August 8th- August 14th

Mileage for the Year 2011
2,005 miles

Mileage for the week 8/8- 8/14
80 miles

8/14
20 miles "Arctic Valley"

Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.

8/13
8 miles

Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.

8/12
11 miles (6 @ Tempo)

Ran at Bartlett High School during lunch today.

3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down

8/11
6 miles

Recovery pace. Blister on my heel hurts pretty good on the downhills.

8/10
15 miles

Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.

8/9
8 miles

Felt good to run slow. Tired after the last 2 days.

8/8
12+ miles (4am/8+pm)

Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.

Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.

August 1st- August 7th

Mileage for the Year 2011
1,925 miles

Mileage for the week 8/1- 8/7
55 miles

8/7
15 miles "Lost Lake"

OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!

8/6
8 miles

Nice and easy. Feeling better.

8/5
10 miles

Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.

8/4
10 miles

Ran my south loop today. It sucks running when you are sick.....

8/3
6 miles

Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.

8/2
Off

Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.

8/1
6 miles

Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.