December 26th- January 1st, 2012

Mileage for the Year 2012
6 miles

Mileage for the Year 2011
2,814 miles

Mileage for the week 12/26- 1/1/12
80 miles

6 miles- recovery

Got back from Soldotna today and got right on the treadmill and ran easy. Had a fun time with friends, but nice to be home too. Solid week of running.

16 miles

-2 degrees out at the start. I had to get up a little early so I started the run at 7am. Ran my Boston prep route for 13 miles and then came in and ran the last 3 on the treadmill. Felt pretty good today. Progressed down to 6:07 pace. 2,814 miles for the year 2011.

11 miles

Ran on the treadmill after wrestling practice today. Kept it somewhat easy since I need to do my Long Run tomorrow instead of sunday. Felt pretty good today.

10 miles (6am/4pm)

My first run today, my legs were really tired from yesterday. Felt a lot better in the evening run. Both were run on the treadmill at recovery pace.

14 miles

Ran my Boston prep route and added 2 miles to it. I believe it was about 10-12 degrees out and the trail were okay. I'm glad I did the whole thing outside. Tired at the end for sure though.

13 miles (9am/4pm)

Had a good workout for my 1st run.

3 mile warm-up
4 miles @ Tempo (5:56, 5:49, 5:42, 5:36)
2 mile cool down

Total: 9 miles

It was a progressive tempo effort. It felt really good and relaxed. I didn't want to press hard right away with this being my 1st workout of my program. Eventually I will like to start out at 5:36 pace.

4 miles easy in the PM.

10 miles (6am/4pm)

Couple of easy recovery runs today. 1st one was outside to Huffman and back. 2nd on the treadmill. Feeling better everyday.

December 19th- December 25th

Mileage for the Year 2011
2,740 miles

Mileage for the week 12/19- 12/25
72 miles

12/25 "Christmas"
6 miles- recovery

Nice and easy today. Had a great christmas morning with the family and nice to get a little run in today too.

18 miles

Ran the 1st 13 miles outside on my Boston prep route. It was kind of fun running in the dark and the footing was okay. Was able to run on roads for a lot since traffic was light. Some sections the footing was pretty bad, like the Ski trails by service. As soon as I got home I changed and jumped on the treadmill for my last 5 miles. Progressed down to 6:15pace. Felt pretty good, but was tired at the end. Took an Ice bath as well. That hurt.

11 miles

We received about 16 inches of snow over the night and I didn't want to work hard and run through it. So, I opted for the treadmill again. Felt really good. Started at 7:30 pace and progressed down to 6:49 pace.

10 miles (6am/4pm)

Easy recovery runs on the treadmill.

13 miles

Ran my Boston prep route. Very slick out but the ice bugs did the trick. Good effort and felt pretty good. Tired toward the end though.

8 miles (10x100m striders)

Ran on the treadmill after practice because of glare ice outside.

6 miles- recovery

Ran in my new "Ice bugs". Pure slick ice everywhere. Shoes worked good, but had to be careful. Nice to get some fresh air though.

December 12th- December 18th

Mileage for the Year 2011
2,668 miles

Mileage for the week 12/12- 12/18
63 miles

16 miles

First long run of this cycle, but did the whole thing on the treadmill. Actually all 63 mile were run on the treadmill.

5 miles- recovery

Nice and easy at 5:40am before we left for wrestling. Kept it slow.

10 miles

Ran on the treadmill at South before we left for the wrestling tourney. Felt good.

6 miles

Nice recovery pace. Felt good.

12 miles

Ran on the mille after practice. Progressive type run. Started at 7:30 pace. Last 6 were sub 7min. Last 2 miles were 6:49. Not gonna lie, I was tired though.

8 miles w/ 8x 100m striders

Ran on the mille and progressively worked up to 7 min. pace. Felt pretty good.

6 miles

1st run of this training cycle. Kept it easy. No school today because of snow!!!!

December 5th- December 11th

Mileage for the Year 2011
2,605 miles

Mileage for the week 12/5- 12/11
13 miles

7 miles

Very tired after hosting a huge wrestling tournament this weekend.

Off- State Duals

Off- State Duals

Off- wrestled hard and set up for state duals.

6 miles

On the treadmill this morning.



November 28th- December 4th

Mileage for the Year 2011
2,592 miles

Mileage for the week 11/28- 12/4
24 miles

12 miles

Ran on the mille again. Roads are terrible outside. Started at 7.8mph and finshed at 10.1 mph (5:56 pace).

Was a progressive run. (7.8, 8.0, 8.2, 8.4, 8.6, 8.8, 9.0, 9.2, 9.4, 9.6, 10.1, 8.6)

6 miles

Ran after wrestling practice. Tournament was cancelled due to poor roads. Ran on the mille. Felt good.

6 miles

Easy on the mille. Practice was cancelled due to weather conditions. Ice rink outside.





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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