December 24th- December 30th

Mileage for the Year 2012
3,407 miles

Mileage for the week 12/24- 12/30
54 miles

6 miles

Nice and easy, but felt great.

8 miles

It was about 45 degrees above today.  Warm winds!  Felt so good running outside.  Ran to Dearmoun and back. The snow was still hard packed too.

6 miles

Ran to Huffman and back after wrestling practice.  So nice to get fresh cold air.  Conditions are still great.  Love running.

8 miles

Started off easy but eventually progressed down to 6:25 pace. Ran to Dearmoun and back. Weather is perfect outside right now for winter running.

6 miles

Easy recovery pace

8 miles

Had a great christmas morning with the kids and Jessica.  Love watching the kids open their gifts.  Good breakfast and coffee too.  Ran to Dearmoun and back and it was snowing pretty hard.  Big flakes.  So fun to run in.

12 miles

Ran my Boston Prep route.  It was about 10 above but the wind made it feel cold in sections.  So nice to get outside and feel the cold on the face and eyes.  Great run.  The sidewalks and trails were perfect.

December 17th- December 23rd

Mileage for the Year 2012
3,353 miles

Mileage for the week 12/17- 12/23
25 miles

7 miles

Tired from Kodiak but still manage a good run.  Felt pretty good too.  Ran the last mile at 5:52 pace.

cross-fit in Kodiak

6 miles

6 miles



6 miles

December 10th- December 16th

Mileage for the Year 2012
3328 miles

Mileage for the 12/10- 12/16
36 miles

10 miles

Had a good run today in Reno.  Ran along the river again.  Felt good.

8 miles in Reno



6 miles

6.5 miles

5.5 miles

December 3rd- December 9th

Mileage for the Year 2012
3,292 miles

Mileage for the week 12/3- 12/9
41 miles

10 miles

Finally got some good snow in Anchorage. I ran my south loop with extra and felt really good.  I haven't been running long, but what I'm doing so far during wrestling season has been good.

Off- Alaska Duals Tournament

5 miles

6 miles

7.5 miles

Started off easy and progressed down to 5:46 pace.  Felt really good.

6.5 miles

6 miles

November 26th- December 2nd

Mileage for the Year 2012
3,251 miles

Mileage for the week 11/26- 12/2
33 miles

10 miles

Had a great run outside today.  It was cold but clear.  Nice to get outside into the cold air especially when the footing is good.  Ran my south loop and averaged about 6:45 pace.  Felt good.

Off-  North/South Wrestling tournament in Soldotna.

6 miles

Heading to Soldotna for wrestling.


6 miles

6 miles

5 miles

November 19th- November 25th

Mileage for the Year 2012
3,218 miles

Mileage for the week 11/19- 11/25
51 miles

8 miles

Ran to Dearmoun and back.  Progressively faster.  5:55 last mile.

6 miles

Huffman and back.

8.5 miles

Ran to Dearmoun and back with loop.  Felt really good.   Average 6:48 pace. 

10 miles

6.5 miles

6 miles

6 miles

November 12th- November 18th

Mileage for the Year 2012
3,167 miles

Mileage for the week 11/12- 11/18
25 miles

Off- Exhausted and sick

Off- Palmer Tournament

Off- Palmer Tournament

6 miles

7 miles

6 miles

6 miles

November 5th- November 11th

Mileage for the Year 2012
3,142 miles

Mileage for the week 11/5- 11/11
42 miles

10 miles

Beautiful and sunny run outside.  Temps were good too at about 30 degrees.  Nice to get outside and run.  Ran my south loop.  Felt really good too.


1st wrestling tournament of the Year at Chugiak.  Team did well and Zach won his weight class!

7 miles

6 miles

6 miles

7 miles

6 miles

October 29th- November 4th

Mileage for the Year 2012
3,100 miles

Mileage for the week 10/29- 11/4
36 miles

10 miles

Beautiful sunny day out.  I felt really good running my South loop with some extra to get 10 even.  I started at 7:30 pace and progressively got faster.  Average 6:39 for all 10 miles.  1st week of wrestling in the books.

8.5 miles

Progressive 1 hr. run.  Started at 7:40 pace and progressed down to 6:18 pace.  Felt really good.


6 miles

Another easy 6 miler before school.

6.5 miles

Kept it easy before school.  Felt good.

5 miles

Easy 5 miles before school


1st Day of Wrestling Season. This is the time a year I really take a break from training.  I'm gonna do my best to run 40 miles a week during the season.  Here we go!

October 22nd- October 28th

Mileage for the Year 2012
3,066 miles

Mileage for the week 10/22- 10/28
14 miles


Had a lot of fun at a Halloween party last night with my wife.  Decided to just lay low all day and get ready for Wrestling season that starts on Monday!

8 miles

Ran to Dearmoun and back.  Put on cold shoes and it made my run a little unenjoyable because my feet were cold.  Plus, it was 15 degrees out.  Beautiful sunny day though.

6 miles

Ran to Huffman and back.  Another clear and sunny day, but cold.





October 15th- October 21st

Mileage for the Year 2012
3,052 miles

Mileage for the week 10/15- 10/21
48 miles

10 miles

Can't believe how many days in a row it has been sunny.  Still chilly 28 degrees though.  Ran my South loop and felt pretty good.

6 miles

Love running in the sun even though it was only 27 degrees out.  Felt good and kept it aerobic pace.

6 miles

Just keeping them easy runs for awhile.  Cold but sunny out still.  Ran to Huffman and back.

8 miles

Ran to Dearmoun and back.  Sun was out, but cold.  I felt good.  Looking forward to the weekend.

6 miles

Kept it at a super easy pace today.  I felt really good, but I can tell I'm just tired from work lately.

6 miles

Ran to huffman and back again.  It was cold!!!! I think the days of wearing shorts outside may be done.

6 miles

Ran to Huffman and back.  Definitely getting colder outside. I believe it was 37 degrees and a little windy.  Felt pretty good though.

October 8th- October 14th

Mileage for the Year 2012
3,004 miles

Mileage for the week 10/8- 10/14
44 miles

10 miles

Kept it easy and progressed down to 6 minute pace towards the end.  I felt great!  I surpassed the 3,000 mile mark today and it feels good that I've had a great year of running.  Not sure what the future will bring but I'm going to have some big goals for next year!

8+ miles

Had a great run today. Wanted to run for an hour easy.  I felt really good and was down to 6:40ish pace towards the end.

6 miles

Kept it at easy recovery pace today.  Felt pretty good, but tired.  So glad the weekend is here!

8 miles

Another beautiful day out.  Gotta get out and run during this weather.  Ran at a pretty good clip today 6:30 pace.

6 miles

Another beautiful day and I ran to Huffman and back again.  I lifted pretty hard today and I can sure feel it in my arms.

6 miles

Sunny out, so I ran to Huffman and back.


October 1st- October 7th

Mileage for the Year 2012
2,960 miles

Mileage for the week 10/1- 10/7
17 miles

6 miles

Nice and easy today.  I felt really good, but wanted to play it safe with my Anterior Tibia. Could feel a little tightness towards the end.




5 miles

Super  easy on the treadmill.  Experiencing pain like shin splints on my right anterior tibia muscle.  Feel a creaky feeling when I plantar and dorsi flex.  Probably should play it safe and take some time off.

6 miles

Ran to Huffman and back at General Aerobic pace.  Felt pretty good.  I also drilled a little with my son at open mat after school.


No running today, but I lifted my back and biceps and wrestled during open mats.  My conditioning feels okay while I wrestle, but I have lost so much upper body strength and my rhythm is off. It'll come the more I wrestle this season.

September 24th- September 30th

Mileage for the Year 2012
2,943 miles

Mileage for the week 9/24- 9/30
44 miles

10 miles

32 degrees this morning, but the sun came out and it was beautiful fall day.  First double digit run since Equinox and I felt pretty good.  Ran a little faster today and averaged 6:30 pace. Last mile was 5:56.

8 miles

Snowed today!!!  It was actually nice to get outside in run while the snow was coming down.  I doubt it'll stay for long, but its getting close to that time of year. Felt pretty good.

6 miles

Raining pretty good after school.  Decided to run easy on the treadmill at home.  Felt good. Tired.  I'm glad it's the weekend.

6 miles

Ran to Huffman and back.  Lifted again today, so my upper body has felt tired and big while I'm running.  Nice to get out and run in the cooler weather though.

8 miles

A General Aerobic pace effort to Dearmoun and back.  Cool outside, but felt good.  Lifted weights again today and I'm still a little sore from wrestling on Monday.

6 miles

Easy run to Huffman and back.  Upper body was tired from lifting weight the last 2 days too.


Wrestled today for the 1st time in LONG time.

September 17th- September 23rd

Mileage for the Year 2012
2,899 miles

Mileage for the week 9/17- 9/23
19 miles

8 miles

Ran to Dearmoun and back.  Kept it at recovery pace. Legs felt better, but still feel tired and not much spring to them.

6 miles

Another super easy recovery run.

5 miles

Nice and easy to Huffman and back.  Legs really tired.  Just kept it easy to get the blood flowing a little.





September 10th- September 16th

Mileage for the Year 2012
2,880 miles

Mileage for the week 9/10- 9/16 "Equinox Marathon"
51 miles


28 miles (Equinox Marathon- 2:58:03- 4th Place)

2 mile warm-up
26.2 miles "Equinox"- 2:58:03

I was finally able to get under the 3hr. mark for this tough marathon.  It was a perfect day for running! Overcast and cool.  I was able to stay up with the leaders for the first 6-7 miles which I really think helped me get a faster time.  Again, I struggled with the climb up Ester Dome, but I kept running the entire time and I didn't power hike the steep sections like last year.  I felt pretty good all the way.  I struggled from Miles 21 to the finish, but was able to keep everything together and keep a good pace to the finish.  I was overcome with a lot of emotions after the race.  I put a lot of time into it this year and been struggling with things.  It was a special moment to finish and reach my goal.

4+ miles

Just an easy shake out run.  I'm as ready as I've ever been. It's going to be a fun race tomorrow.  Gotta stay relaxed but tough at the same time.  Worked hard for this one.  Can't wait!!!!!

6 miles (6 x 100m striders)

Easy to Huffman and back with some striders.  Felt super good.

Off- Full recovery.

8 miles ( 3 @ MP)

Ran a 3 mile warm-up with a few striders.  Ran 3 miles at Marathon pace between Huffman and Dearmoun and back and last one was from Huffman to O'Malley.  I kept it at the slower end of Marathon pace and I felt good.  Gonna take a rest day tomorrow which will be the 1st day off from running since June 21st when I had the flu.

6 miles

Beautiful day out.  Easy run to Huffman and back.  Felt good.

September 3rd- September 9th

Mileage for the Year 2012
2,829 miles 

Mileage for the week 9/3- 9/9
57 miles

6 miles- recovery

Beautiful and sunny morning in Anchorage.  I'd love this weather on Saturday in Fairbanks.  Kept it easy and felt really good.  Rest is key this next week.

13 miles

Ran my Boston prep route today.  It was pretty cold in the morning but the sun was out!  Beautiful morning.  Started out easy but was running 6:10 pace early and it felt easy.  Just need to rest and eat healthy to be ready for Equinox!!!

6 miles- recovery

Very easy pace this morning.  Gonna get to the starting line feeling good!

10 miles ( 3 x 1 mile @ 5K pace w/ 2 min. rest)

Sunny out today, but windy.  I ran my mile intervals between Huffman and Dearmoun to get some hills included.  I had a pretty good head wind on 2 of my 3 mile repeats.  Here it is:

3 mile warm-up
3 x 1 mile (5:04, 5:03, 4:58)- 2 min. rest between
1 mile easy
1 mile @ MP (5:30)- obviously too fast, but felt easy.
2 miles easy

6 miles- recovery

Ran to Huffman and back this morning.  School was cancelled today because of crazy wind storm last night.  We had gusts up to 130mph.  Lots of trees down and fences.  Looks like a war zone outside.  Felt good running today.

10 miles (8 x 100m striders)

Just a General Aerobic pace run with some striders at the end.  The wind and rain started picking up during the run, but it felt great to be out in it!  I averaged 6:30 pace and it felt so easy.  Love being on top of this wave right now.

6 miles- recovery

Spent the day at a friends cabin and ate way too much.  Nice and easy recovery pace when I got home.  Going to try and focus on eating healthy and sleep the next 2 weeks before the race.  Got to get to the starting line feeling good!

August 27th- September 2nd

Mileage for the Year 2012
2,772 miles

Mileage for the week 8/27- 9/2
72 miles (taper week #1)

17 miles

Ran my Boston prep route with elmore extention.  I'm really fit right now.  Started at 7:30 pace but soon dropped it down.  Averaged 6:30 pace for entire run and it was easy!  I'm very happy where I'm at right now with just 2 weeks until the Equinox Marathon.

10 miles (5 @ Tempo)

Had a great workout today.  I know I'm in the best shape of my life because it felt so manageable (almost easy).

3 mile warm-up w/ striders
5 miles @ Tempo (5:35, 5:29, 5:27, 5:28, 5:22)
2 mile cool down

6 miles

Ran after work today. Went to Huffman and back.  Felt okay, but legs a little tired.  I think they were a little tired from just demonstrating leg exercises (squats, lunges, etc.) in my Wt. Training classes.

7 miles (6 x 100m striders)

A very easy recovery pace run today with some striders.  Blister on my left heal that bothered me. I'll take care of it tonight.

14 miles

Ran my hilly Boston prep route with some on Elmore extention.  Started easy and progressively picked it up.  Averaged 6:19 pace for the whole run. Started at 7:20 pace and brought it down to 5:22 pace my last mile.  I felt like I could run hard forever today.  Beautiful outside too.

10 miles (8 x 100m striders)

Ran to Dearmoun and back at an easy recovery pace w/ some striders thrown in at the end.  Felt pretty good and it was another sunny day out.

8 miles

Easy recovery pace to Dearmoun and back.  My legs were really tired today.  I felt better though as the run progressed.

August 20th- August 26th

Mileage for the Year 2012

Mileage for the week 8/20- 8/26
104 miles

23 miles

I had a change in plans on my run today, since it was a long night last night.  I was able to tough it out and get  it done though. I ran my Boston Prep route with Elmore extention and added another 3 miles.  I felt strong, but tired since I didn't get hardly any sleep last night.  Nice to get a good solid week in before my taper.

13 miles (7am/6pm)

Both runs were on my Dearmoun and back route and both at easy recovery pace to get ready for tomorrow's 22 mile arctic valley training run.  Felt good running and it was sunny and nice out.

9 miles (8 x 100m striders)

Just an easy 9 miles at recovery pace with some striders thrown in.  Was able to fit this run in right after work before picking taelynn up from school.  I'm glad the weekend is here!!!

20 miles (5am/15pm)

Nice and easy recovery pace in the morning. Felt great.

In the evening I ran my Boston Prep route with elmore extention to get my 15 miles.  My legs felt a little tired the first 4-5 miles, but I soon started to feel better.  Started at 7:30 pace and progressed down to 6:12 pace. Averaged 6:40 pace for the entire run.

13 miles (6 x 1200m @ 5K pace w/ 2 min. rest)

First day of school with students today.  It went really smooth!  Looks like I have some good classes this year.  I decided to do this workout on my Boston prep route.  It's been nice to get off the track and run some of these intervals with hills in them.  I believe it will prep me for my race better anyway.  The majority of these intervals today ended being mostly uphill.  The Huffman hill one really got my heart rate up.

Beautiful day today though!!!

13 miles (7am/6pm)

Ran early at 6:30am at school.  Kept it easy and I felt great.  Another super easy recovery run in the afternoon.

13 miles (7pm/6pm)

Busy with In-service today, so I didn't get my first run done until 4:30pm.  Was able to eat a little and then run my 2nd run at 8:30pm.  Both runs were at super easy pace.  I was suprised at how good my legs felt today!

August 13th- August 19th

Mileage for the Year 2012
2,596 miles

Mileage for the week 8/13- 8/19
83 miles

17 miles (1:13:04 half-marathon @ Skinny Raven "Big Wild Life")

It was really nice to set a PR today in my 1/2.  I knew that the mileage I've been running this summer is paying off.  I feel pretty strong right now and it is motivating going into the last 4 weeks before the Equinox Marathon on Sept. 15th.

Here it is:

3 mile warm-up
13.1 mile race- 1:13:04 (5:33 pace)
1 mile cool down

I wanted to cool down for a few miles and get my 20 but I developed a pretty good blister on my right heel that started after the downhill running at Arctic Valley last Sunday.  Gonna make sure to take care of it, so it doesn't ruin my training for Equinox.

Mile 1: 5:22
Mile 2: 5:20
Mile 3: 5:24
Mile 4: 5:29
Mile 5: 5:42
Mile 6: 5:35
Mile 7: 5:56
Mile 8: 5:34
Mile 9: 5:31
Mile 10: 5:47
Mile 11: 5:19
Mile 12: 5:58
Mile 13 and .1: 5:55

Overall: 1:13:04 New Personal Record!!!!

6 miles- recovery

Took it very easy today before the 1/2 marathon race tomorrow.  I felt really good and should feel even better tomorrow.  I'm hoping for a big PR and I really should, but I've had a lot going on lately that has had some effect on me mentally and physically.  Gonna give it my best shot though.

7 miles (6 x 100m striders)

Kept it real easy recovery pace with some striders.  Tired in the beginning but felt better as the run went on.  Another easy day tomorrow before the 1/2 marathon on Sunday!

13 miles

First day back at work and I also had a million things pop up that would prevent me from getting my run done.  I ended up not being able to run until 7:15pm at night. I ran my Boston prep route and added a little extra.  I felt pretty good, but a little tired from not eating for so long before run.  I averaged 6:32 pace for the entire run.

15 miles (11am- 6 x 800m @ 5K pace/ 4pm)

Did a VO2max workout this morning that consisted of some 800's @ 5K pace w/ 90 sec rest.

3 mile warm-up w/ striders
6 x 800m @ 5K pace w/ 90 sec rest
5 mile cool down

Did my 800's with my garmin and ran them on a hilly section of road between Huffman and Dearmoun.

Super easy 4 miler in the evening.

13 miles (7am/6pm)

Same Same.  Lol.  Kept it super easy on both runs.

12 miles (7am/5pm)

A couple of easy recovery paced runs. Beautiful night out and ran with my wife in the pm.

August 6th- August 12th

Mileage for the Year 2012
2,513 miles

Mileage for the week 8/6- 8/12
107 miles

20 miles (Arctic Valley- 47:24)

Decided I needed a little Equinox training so I did my long run at Arctic Valley.  Warmed up for 6 miles on the Mayors course and then hit my stop watch and headed up arctic valley.  I was thrilled that I actually felt pretty good.  On any flatter sections I was able to push the pace a little because I felt recovered. I must be a lot fitter than I've ever been while running Arctic Valley because I also ran it faster than I ever have.  Ran at a pretty good clip on the way down too to pound the quads a little. I was definitely tired at the end though.  Another solid week!  107 miles.

Gonna have a small cut back week coming up if I decide to run the Skinny Raven 1/2.  Not sure though.  $70 to race it is ridiculous.  It seems like these race prices are getting a little extreme.

8 miles

Ran to Dearmoun and back.  Kept it super easy to prepare for tomorrow's long run.  Felt really good.

17 miles (12am/5pm)

Ran my Boston Prep route today.  The weather was overcast, but perfect conditions.  I started out easy at 7:30 pace, but the last 6 miles were under 6 min. pace.  My last mile I kicked it down to 5:22.  It was amazing how I felt.  5:40 felt so effortless today.  There was times I had to remind myself to try and slow down because I have a big workout on Sunday.  Great Feeling!  I have to say I've never been as strong of a runner as I am right now.

Real easy recovery pace in the afternoon. Felt good.

12 miles (7am/5pm)

Beautiful and sunny morning today.  Ran to Dearmoun and back.  Kept it at recovery pace.
In the afternoon I ran with my wife.  Nice and easy but enjoyable in the sun!!!

20 miles (15am/5pm)

Got up early again to finish my run before I had to register my kids for school.  Woke up at 6:20, but didn't get out the door until 7:10am.  It sure is getting colder in the mornings. You can feel fall is just about here.  My legs were really tired this morning and felt heavy.  It's all part of marathon training.  Gonna keep it really easy tomorrow to recover.  I do like having my main run done earlier in the day.

Super easy 5 miler in the afternoon.  Felt good.

17 miles (11am w/ 6 x 1000m @5K pace)/6pm)

Woke up early (6:15am) so I could get my workout done before bringing the kids to their Eye checkups. Started off really slow (almost 8 minutes to run the 1st mile), but by mile 3 I was ready to start my workout.  I was going to do this on the track, but as I was running I decided to just use my GPS and run on the roads. I picked a mile section to go back and forth on that had some hills.  Here it is:

3 mile warm-up with some striders
6 x 1000m @ 5K pace (times varied due to the terrain) w/ 2 min rest
4+ mile cool down

I was pretty happy on how I recovered pretty quick between the reps.  Nice to get it done early in the morning too.

Easy 6 mile recovery in the afternoon.  Felt good.

13 miles (7am/6pm)

Both runs were at an easy recovery pace.  In the morning my legs felt prett tired for the 1st couple miles and then started to feel great.  Afternoon run was to Huffman and back and felt good too.  Gonna try and get another 100 mile week.

July 30th- August 5th

Mileage for the Year 2012
2,406 miles

Mileage for the week 7/30- 8/5
92 miles

18 miles

Ran the Boston prep route w/ elmore extention to the ball fields.  I took it out really easy since I raced yesterday, but overall I felt really good .  I started out at 7:30 pace and progressed down to low 6 min. pace.  Need to focus on some trail running and hills in the next few weeks.

14 miles (33:08 10K)

Perfect running conditions today!  Felt pretty good during the race.  Felt strong.

3mile warm up
10K in 33:08
5 mile cool down

Ran with my wife back to the start.

6 miles

An easy run to Huffman and back. The sun was out today so that was welcomed. Took it easy and hope to race well tomorrow morning in the Alaska 10K Classic!

12 miles (7am/5pm)

Ran an easy recovery paced 7 miles in the morning with 6 x 100m striders.  Felt really really good!  Excited for my 10K on saturday.

Another easy 5 miler in the afternoon.  Again, it felt good.

19 miles (15am/4pm)

Back in Alaska and the running is easy!  Ran my Boston prep route and added on Elmore extention to get my 15 miles.  I progressed from 7:08 pace down to 5:28 pace for my last mile.  The entire run averaged to 6:20 pace.  I felt really good today and I knew I was running a little fast, but it felt pretty easy.  Had a lot on my mind and it felt good to run it off.

Nice and easy recovery in the afternoon and an icebath.

10 miles (6 x 800m @ 5K pace)

My last run in Minnesota.  I woke up at 6am and was out the door by 6:30am.  I felt pretty good as I warmed up.  I didn't do my workout on the track, I just used my garmin and ran on county road 22.  It was kinda nice to do them off the track.  Nice to get some VO2 max work done.  Rest time was right around 90 seconds.  Driving to Fargo and finally flying back home.  Miss my family soooo much!

13 miles (7am/6pm)

Ran a couple of easy recovery paced runs today from Traci and Corey's house on county road 22.  Legs felt pretty good after my long run yesterday.  Gonna get up early tomorrow to get my run in before heading to Fargo to catch our plane to Anchorage. Can't wait to reunite with my family!

July 23rd- July 29th

Mileage for the Year 2012
2,314 miles

Mileage for the week 7/23- 7/29
106 miles

24 miles

Ran around Lake Bemidji and Lake Irving today to get my 24 miles in.  Started at 7:30am, but probably should've started at 6:30 because it was warm and I ran in the direct sun for most of it.  Kyle and Kory were a huge help biking next to me and carrying my water and gu for me.  I averaged about 6:36 for the entire run.  Felt pretty good.  Another solid week with 106 miles.

8 miles

Nice and easy recovery pace run this morning. Legs feel pretty good and I'm looking forward to my 24 mile run tomorrow around Lake Bemidji and Lake Irving.  Hopefully it's cooler.

17 miles (11am w/ 7 @ Tempo, 6pm)

Went to an athletic club in Bemidji to do my workout this morning to stay out of the heat and have a controlled environment to run my tempo.  Turned out it wasn't that cool in the club either.  Another sweat fest!  Had to clean both treadmills next to me too.  Pleased with my workout though.

3 mile warm-up w/ strides
7 miles @ Tempo (5:42, 5:39, 5:36, 5:36, 5:33, 5:30, 5:27)
1 mile cool down

Went out to the resort in the afternoon and ran an easy 6 mile recovery pace run.

12 miles (7am/5pm)

Ran an easy 7 in the morning and felt pretty good.  I'm not sure what it is, but I've enjoyed my morning runs lately.  Drove to Brainerd to visit with my sister.  Was able to run an easy 5 miles there in the afternoon.

20 miles (15am/5pm)

Ran around Lake Bemidji today in the morning.  It's always nice to come back home and run the lake that I once thought was so far just to bike around.  Felt pretty good throughout the run, except it was humid and I didn't drink any water during the run.  Shoes and shorts were soaked!!!!  Averaged 6:40 for the entire run.  Progressed from 7:15 pace down to low 6:00 min pace towards the end.

Nice and easy 5 mile recovery in the afternoon.  Hot and sunny out too.  Felt good though.

13 miles (7am/6pm)

Another couple easy recovery runs.  I got a lot of sun today while I was running and playing in the lake at the resort.

12 miles (7am/5pm)

Both runs were done at recovery pace.  My afternoon run was terrible though.  I took off from Paradise Resort in Northern Minnesota and with-in the first mile I was being swarmed by Deer flies.  I got bit so many times.  The run really sucked because of this.  I swear if I would've stopped I would've been taken to the ground by these flies.

July 16th- July 22nd

Mileage for the Year 2012
2,208 miles

Mileage for the week 7/16- 7/22
88 miles

17 miles

95+ degrees in Fargo today. I opted to pay $10 at planet fitness to get my long run done.  I started out at 7:30 pace and progressed down to 6:20 pace.  I suprisngly felt pretty good despite the race and lack of sleep yesterday.  Heading to Bemidji tonight!!!

16 miles (8 mile leg and 6 mile leg w/ little warm-ups)

I ran the 81 on 81 relay today.  (It's 81 miles on Old Highway 81 out of Fargo, ND).  It was really cool how this was able to work out since I was in Fargo for Wrestling.  My friend Casey Miller was able to hook me up and put me on the "Fargo Running Company" team.  It was a 6 person relay where we all had to run 2 legs.  The race started at 9pm, but our team started at 2:30am since we were the fastest.  95 teams raced and we won by almost an hour!

I ran okay considering being tired from not sleeping and the heat on the 2nd leg.  I averaged about 5:45 pace on both of my legs.  Which was about the average for our whole team during the 81 mile race.  It was a great experience!

4 miles

An easy recovery 4 miles befor the relay race tomorrow.   Hot, but felt good.

12 miles (7am/5pm)

Hottest day yet!  A couple of easy recovery paced runs.

13 miles

Ran at 1:00pm today right in the heat of the day.  Some was also out which made it feel a little hotter.  I actually felt pretty good while running, but a little annoyed with the route I took.  County road with a lot of traffic and big semi-truck. Very little shoulder, so I couldn't relax much.  Nice to have it in the bank though.

14 miles (9am/5pm)

9 miles in the morning. (5 x 800m @ 5K pace w/ 90 sec. rest)

It was my first VO2max training session of this marathon build-up.  It was nice to get the legs turning over a little faster.  The weather actually wasn't that bad, but still more humid than I'd like and I know I lost a lot of water.  I was also able to run my 800's on the North Dakota State University track.

3.5 mile warm-up w/ striders
5 x 800m w/ 90 sec rest (2:33 2:31, 2:33, 2:33, 2:32) I was honest on recovery, no more than 90 sec.
3 mile cool down

Easy recovery pace 5 miler in the afternoon.

12 miles (7am/5pm)

Both runs were at recovery pace.  Didn't run until noon when it was 90 degrees and humid out. Wasn't too bad, but I could feel the heat and sweated a lot.  Felt pretty good though.

July 9th- July 15th

Mileage for the Year 2012
2,120 miles

Mileage for the week 7/9- 7/15
91 miles

12 miles (7am/5pm)

Both runs outside in the heat.  Kept them at recovery pace though.  Found a nice dirt road by campus which is nice to stay off the pavement around here.  Pretty good week despite the travel and heat.

16 miles (12 @ Marathon pace)

It was in the mid 90's today and I knew I couldn't do this workout outside with the heat and humidity.  I opted to pay $10 and go to planet fitness and jump on the treadmill.  They had the AC going, but I still sweated a ton and drenched through 2 t-shirts and my shorts were soaked.

Pretty happy with the workout.  It was more a progressive marathon pace, because I didn't know what to expect since I haven't been sleeping good because of the heat in the dorms.  I didn't want to have a suffer fest.  The first 6 miles at 5:52 pace was easy and felt more like a jog.

Here it is:
3 mile warm-up
12 miles @ MP ( 6@ 5:52, 2 @ 5:46, 2 @ 5:39, 2 @ 5:30)
1 mile cool down.

7 miles (8x100m striders)

It was pretty humid again this morning.  Felt really heavy and tired in the beginning of run.  Felt better as it went on though.  Recovery pace again.

10 miles (5am/5pm)

Both runs were at easy recovery pace.  Super humid and hot.  I sure hope I can run well in this weather.  Super tired today from traveling on the red eye flight.

20 miles (15am/5pm)

Ran my Boston Prep route with elmore extention.  Felt good today.  Started at 7:30 pace and progressed down to 5:50 pace towards the end. 

Super easy recovery pace in the evening.  Leave for Fargo tonight.

13 miles (7am/6pm)

Same as yesterday.  Kept it easy to recover from sunday's run.  I feel like my legs are feeling better and getting use to this higher mileage.  I've also noticed that my heart rate is getting lower during my runs too.  Medium Distance tomorrow and then I leave for Fargo at 9pm.  I won't be back to Alaska until July 31st.

13 miles (7am/6pm)

Both were at easy recovery pace.  Suprised how good my legs felt after my long run yesterday and high mileage week.

July 2nd- July 8th

Mileage for the Year 2012
2,029 miles

Mileage for the week 7/2- 7/8
110 miles

21 miles

I ran my Boston prep route and Elmore extention to University Lake.  Progressive long run.  Started at 7:20 pace and ended around 6:05 pace.  Average 6:38 for the entire run.  I felt really good today.  Pretty nice conditions outside too.  It also helped that I stored 2 bottles of water on the route.  Highest mileage week of my life too.

13 miles (8am/5pm)

Ran to Dearmoun and back in the am.  Felt pretty good, but kept it easy.  Huffman and back in the afternoon.  Kept it really easy to recover and feel good for tomorrow.

17 miles (12am w/ 6 @ Tempo/ 5pm)

Pretty good workout this morning. It's been awhile since I did tempo pace, since getting sick a couple of weeks ago messed up my training cycle a little.  This workout went good though, but I kept it conservative.   Did a progressive tempo and it was done in my garage on the treadmill to acclimate to the warmer temps I'll get in Minnesota the next few weeks.  I felt really strong.

3 mile warm-up w/ striders
6 miles @ Tempo (5:42, 5:39, 5:36, 5:33, 5:30, 5:27)
3 mile cool down

Easy recovery pace to Huffman and back in the afternoon.  I was tired though.

13 miles (7am/6pm)

Both at recovery pace.  I feel like I'm getting in pretty good shape, but legs a little tired on my second run today.  Tempo pace tomorrow!

20 miles (15am/5pm)

A good day of running for me.  Ran my Boston prep route with Elmore extention in the morning.  Gradually progressed from 7:20 pace down to 5:52 pace for the last mile.  I felt pretty strong, just not fast.

Super easy recovery in the evening to get the blood flowing.

13 miles (7am/6pm)

Same as yesterday.  Both really easy recovery pace.  Legs did feel better today though.

13 miles (7am/6pm)

Both at recovery pace.  Legs were tired from the 20 miler yesterday.  Today was also the first day of the Cadet/Junior wrestling camp.

June 25- July 1st

Mileage for the Year 2012
1,919 miles

Mileage for the week 6/25- 7/1
92 miles

20 miles

Temps were great outside for the run.  63-65 degrees.  My legs were tired from the beginning.  I felt okay for the first 3/4 of the run.  I struggled though from mile 17-20.  I'm sure not drinking any water didn't help.  Averaged about 6:46 for the entire run.  Not the greatest, but I'll take it.

13 miles (7am/6pm)

Both runs today were super easy recovery pace to Huffman and back.  In the morning I added a few striders too.  Beautiful day outside and I feel a little bit better.  Still have some congestion though.

17 miles (12am/5pm)

I ran my Boston prep route today.  I tell ya the temps in Alaska are so ideal for running in the summer compared to some other states.  Felt pretty good running.  Coughed a little, but less than yesterday.  Hope to get rest this week.

Easy recovery pace in the pm.

6 miles

I flew back from Salt Lake City this morning.  Very tired and took a nap in the afternoon.  Was able to manage an easy 6 miler in the evening.  Still fighting this stupid cold and it's annoying!!! 

13 miles

I was up a lot last night coughing.  Getting really tired of being sick and run down.  I had a good run this morning though.  Same trail as the last couple of days.  A little cooler this morning which made things feel real good.  I felt pretty strong running except for the coughing I did during the run.  Hopefully I'll get rested up and healthy when I get back home in Alaska.

12 miles (6am/6pm)

Same trails as yesterday.  Felt really tired in the morning and legs kinda dead.  Felt better in afternoon.  Easy on both runs.

11 miles

I found an awesome paved running path today in Orem, Utah.  I believe it's called the Provo River Parkway trails.  It's starts down by the base of the mountains and has some spectacular views and waterfalls on the route.  Plus, I don't have to deal with traffic.  It's only a 3.5 mile car ride to the start.

I felt a lot better today despite running at 1pm when it was probably 90+ degrees out.  I brought a water bottle and sipped on it during the run.  Went out pretty easy for 5.5 miles and then picked it up the 2nd half running about 6:15 pace.

June 18th- June 24th

Mileage for the Year 2012
1,827 miles

Mileage for the week 6/18- 6/24
30 miles- sick

8 miles

Woke up early to run before leaving pocatello.  Was going to try and hit a 10-12 mile run. The first 3 miles are bascially all up hill with some steep sections.  I tried to take it easy, but was struggling.  Death march the last couple miles.  When I got to hotel I was dead. Legs felt a 1000 pounds too.  Discouraging run.  Can tell I'm still sick.  Congested and couging a lot now.

7 miles

Felt better today then yesterday.  Took it easy on the way out and pick it up a little bit on the way back.  Was happy to actually run today.

5 miles

Felt a little better and decided to just take a super easy 5 miler.  It wasn't pretty.



Couldn't move all day.


Woke up not feeling very well.  So decided to wait until after wrestling tournament today to run.  Only got worse throughout the day and before I knew it I think I had the flu.  Over night I would violently shake from being cold and then wake up in a puddle of sweat and be overheating.  This went on for almost 48 hrs.  2nd time in 3 months.  Not sure what to think, but it definetly sucks!!!!

10 miles (6am/4pm)- recovery

Kept it super easy at 6am before the wrestling tournament.  Legs tired but felt good.  Another super easy 4 miles in the afternoon.

June 11th- June 17th

Mileage for the Year 2012
1,797 miles

Mileage for the week 6/11- 6/17
90 miles

18 miles

I felt okay today.  It was definetly hot out and I wish I could've carried more water.  I ran 2 hilly loops that were 8 miles each and then just did a short out and back.  The first 3 miles were gradually up hill with a couple of steep uphill sections.  Took it pretty easy on the 1st loop.  I was able to stash a gu and a 16oz. bottle of water at my hotel to take after my 1st loop.  I picked up the pace a little on the 2nd loop.  I lost a lot of water on the run and minerals.  Lots of salt on my skin when I was finished.  Nice to get it done though.  Took an ice bath afterwards too.  Solid week of training.  Gonna take a slight cut back week coming up.  Gonna be busy coaching wrestling too at Western Regionals.

6 miles

Felt okay.  First run in the 80's.  Nice to run in the sun though.

12 miles

Caught the red eye to Salt Lake City and then drove up to Pocatello, ID.  Took about a 1 hr. nap and then headed out to get my run done.  I felt okay.  I was just tired from lack of sleep.  I forget how hilly it is around here plus I'm above 4,400 ft. in elevation.

12 miles (8am/4pm)

Nice and easy from chugiak H.S. this morning.  Legs felt really tired and I was pretty sore at first. After I warmed up I was good. Kept it real easy the entire run to recover.  After camp I ran an easy 4 miles on the treadmill.  I head to Idaho and Utah tonight for the next 13 days. Gonna get a little elevation training in the heat.

15 miles

Ran my Boston prep route and extension on Elmore.  I felt really good.  Progressed from 7:30 pace to low 6 min. pace.  I ran my last mile in 5:45.

14 miles (10 miles w/ 5 @ Tempo in the am/ 4pm)

Raining pretty good and since I was doing a workout I decided to just do it on my treadmill.  Very warm in my garage though.  Progressive tempo.  I always do these workouts better when I slowly work into tempo pace.  I felt great though.

3 mile warm-up w/ strides
5 miles @ Tempo (5:42, 5:39, 5:36, 5:33, 5:27)
2 mile cool-down

Nice and easy 4 recovery miles after camp.

13 miles (7am/6pm)

Recovery pace miles.  Felt good on both runs.  Ran to Huffman and back after camp.

June 4th- June 10th

Mileage for the Year 2012

Mileage for the week 6/4- 6/10
91 miles

20 miles

I had a great run today.  Started at 7:20 pace and progressed down to 5:57 pace towards the end.  I believe the average for the entire run was 6:35 pace.  I felt really strong the last 8-10 miles.  First 20 miler since I began my taper for Boston.

12 miles (8am/4pm)

Easy run in the morning at Chugiak.  Did a few drills after on the field turf barefoot. Felt good.  Easy 4 in the afternoon after camp.

12 miles- medium distance

I ran from Chugiak H.S. down toward the inlet by the birchwood shooting range and back.  I felt really good today.  Took it easy on the way down and good effort on the way back.

11 miles (7am/4pm)

Ran nice and easy from camp today in Chugiak.  Felt good, but was experiencing a little pain in my right quad.  Hurt more on the downhills.  Ran another easy 4 miles after camp on the level treadmill and it felt fine. Took an ice bath afterwards too.  Hope it goes away soon.

12 miles- medium distance

Today was the first day of wrestling camp.  Due to registration and logistics I couldn't get out and run during the day. I had to wait until 5:30p to start and it was pouring outside.  I was tired and not in a good mood.  Sucked it up and ran on the treadmill though. Started at 7:30 pace and progressed down to 5:56 at the end. Didn't really feel that hot the 1st half.  Felt kinda vertigo.  Probably because I didn't eat since 11am, plus it was hot in the garage!!!  Sucked it up and got it done though.  National Running Day too.

12 miles (7am/5pm)

Again both runs at recovery pace.  Legs felt really good today.  Nice and sunny out too on my second run in the evening.  Team Alaska wrestling camp begins tomorrow.  Gotta do my best to get my workouts in.

12 miles (6am/6pm)

Both runs were at easy super easy recovery pace.  Took an ice bath today too and did some eccentric calf raises.  Felt good, but legs tired.

May 28th- June 3rd

Mileage for the Year 2012
1,616 miles

Mileage for the week 5/28- 6/3
87 miles

17 miles

Ran my boston route and added on to Tudor and back on Elmore extention.  My legs did feel pretty tired, but seemed to feel better after 8-9 miles.  I had another good week of training.  Hope to get some good mileage the next few weeks!

6 miles- recovery

Nice and easy to huffman and back.  Felt good.

15 miles (4am/11pm) Twilight 12K- 41:16 5th place

I ran an easy 4 miles in the morning to shake out the legs a little.  Then ran the twilight 12K at 7pm.  Great race.  One of my favorites in Alaska.

2+ mile warm-up w/ strides
12K (7.6m)- 41:16
1 mile cool down

Felt pretty good throughout the race.  1st mile was a little fast, but just tried to relax throughout the race.  I was able to pass a couple runners that took it out too fast around the 5 mile mark.  It was also a PR for me on this course.  Averaged 5:32 pace.

2012- 41:16
2011- DNR
2010- 41:28
2009- 41:46
2008- 41:44

12 miles (6am/6pm)

Kept both runs easy again today to rest up for the 12K race tomorrow night.  Legs are feeling pretty good.

12 miles (6am/6pm w/ 6x100m striders)

Both runs were recovery pace, but I threw in some striders in my afternoon run.  Legs feeling a little tired, but once they are warmed up I feel a lot better.  Couple of easy runs tomorrow too before the 12K on Friday night.

17 miles (13am/4pm)

Ran my boston prep route this morning.  A little chilly out with the wind.  I felt pretty good today.  Started at 7:15 pace and progressed down to 6:05 pace the last few miles. Good effort.

An easy 4 miles in the afternoon while I dropped my son off at wrestling practice.  Ran on the chester creek system.

8 miles- recovery

Beautiful sunny morning.  Kept it easy.  Ran to Dearmoun and back.

May 21st- May 27th

Mileage for the Year 2012
1,529 miles

Mileage for the week 5/21- 5/27
78 miles

11 miles (7am/4pm)

Both easy recovery runs.  I actually felt pretty good despite running a 1/2 marathon yesterday.  Getting motivated for the summer running training.

17 miles (Trent/Waldron Half-Marathon- 1:15:24)

2 mile warm-up
13.1 mile race- 1:15:24 (3rd place)
2 mile cool down

Race went okay.  I kinda expected that I wasn't in the best shape.  I've been running since boston, but no real workouts and I'm just getting my mileage up a little so my legs were tired all week.  I treated it more like a good hard effort, but not all out.  Happy that I finished strong. I need to absorb this workout and keep things going.

6 miles- recovery

Huffman and back and kept it easy.  Legs feel tired and my hips tight though.  Gotta make sure to warm-up for tomorrow's half.

10 miles (6am/4pm)

Both runs were easy recovery pace.  Ran on treadmill in the morning and then on chester creek in the afternoon.

12 miles

Ran my boston prep route.  Averaged about 6:38 pace.  My heart rate was a little high and I felt pretty tired in the legs too. Gonna take it easy the next couple days before the 1/2 on saturday.

10 miles (4 @ Tempo)

Went up to the Hanshew track today to run my tempo miles.

4 mile warm up w/ 4 striders
4 miles @ Tempo (5:33, 5:36, 5:36, 5:31)
2 mile cool down

Tempo went better then last week, but still didn't feel great.  Still getting things going.  Good workout though.

12 miles (6am/6pm)

A couple of easy recovery runs today.  Felt good and did some eccentric calf exercises and some light foam rolling too.

May 14th- May 20th

Mileage for the Year 2012
1,451 miles

Mileage for the week 5/14- 5/20
81 miles

17 miles

Decided to start at Westchester and run the Trent/Waldron Half course.  It was nice to run something other then my usual routes.  Saw a few moose too.  Started at 7min pace and progressed down to 6 min. pace.  The last 6 miles were right around 6:02-6:10 pace.  Felt pretty good.

10 miles (8x100m striders)- recovery w/ speed.

Another great run today.  Kept it nice and easy and did some striders at the end.  I'm running at recovery pace, but it feels like I could run forever.

12 miles

Ran my Boston prep again.  Beautiful morning in Anchorage and I felt really good running.  I wish all mornings were like today.  These are the days when I realise I'm so lucky to be a runner!

11 miles (6am/5pm)

Both easy recovery pace.  Wore my heart rate monitor in the afternoon to make sure I kept it easy.  Beautiful day!!! Last day of school!!!!

13 miles

Ran my boston prep route.  Felt much better today.  Started out at 7:05 pace and progressed down to sub 6 at the end.  Average 6:33 for entire run.  Feel like I'm kicking this bug I've had for a couple weeks.  Beautiful sunny day too. Last day of school tomorrow!

8 miles (4 @ Tempo)

I'm pretty run down.  Up late again last night again coughing.  It's been 15 days I've been sick, so I'm going in to see the doctor tomorrow.

3 miles warm-up w/ strides
4 @ Tempo (5:42, 5:39, 5:39, 5:36)
1 mile cool down

I kept the tempo easy, but I can tell I'm not feeling that hot.

10 miles (5am/5pm)- recovery

Both runs were super recovery pace.  Felt good, but still coughing a lot.

May 7th- May 13th

Mileage for the Year 2012
1,370 miles

Mileage for the week 5/7- 5/13
67 miles

16 miles- long run

Ran my boston prep route and the elmore extention.  I started at 7:10 pace and progressed down to sub 6 the last couple miles.  I felt pretty good running, but still have this annoying cold.  Plus, its still cold here.  42 degrees when I started at 12:30pm.  One more week of school!

7 miles- recovery

Still congested, but was able to get over 10 hrs. of sleep last night.  Felt good running.

12 miles- medium distance

Ran my boston prep route again today.  Cold and windy today.  Pretty good head wind for the 1st 5 miles.  Still fighting this stupid cold.  Been coughing at night and really congested still.  It's been 10 days too!  I didn't feel very good during work today, but felt pretty good while running.  Gonna focus on getting some good sleep this weekend!!!

6 miles- recovery

Took an easy recovery pace run today.  Gonna start getting my mileage up again, so I need to make sure to run these easy.

12 miles-medium distance

Had a good run today. Ran my boston prep route and averaged around 6:38 pace.  Graduation for our senior class today, so we were able to get out of school early.  Nice to be able to fit this run in before graduation started at 2pm.

8 miles w/ 8x100m striders

Beautiful sunny day.  I felt pretty good, but a little congested still.  Threw in some striders at the end.  Good run today.

6+ miles

Finally got out to run after school today.  I felt really good.  I can tell the sickness I just had is just about gone.

April 30th- May 6th

Mileage for the Year 2012
1,303 miles

Mileage for the week 4/30- 5/6
18 miles


Went fishing in Whittier with some friends.  No chance to run.  I left home at 7am and returned at 9pm.  Even though I just took 4 days off, it was probably a good thing.  Now I know for sure I'm fully recovered from Boston. Time to get after it again.


State Freestyle Wrestling Tournament all Day!  7am- 10pm.


Decided to stay home from work too.  Really congested.


Dodgeball Tournament at school.  I officiated over 100 games in 3 straight hours.  Exhausted and sick.

6 miles

Officially have a cold.  Chest burns a little and congested.  Just kept it super easy today on the treadmill.  I guess if I'm going to have a cold, its good timing.  It'll force me to take it easy one more week.

6 miles

Easy recovery pace again.  I'm coming down with a cold.  Yuck...

5.5 miles

Just an easy recovery pace run to Huffman and back.  Loving the sun being out.  Felt good too.

April 23rd- April 29th

Mileage for the Year 2012
1,285 miles

Mileage for the week 4/23- 4/29
40 miles

12 miles

First double digit run since Boston.  I took it easy and it felt good to run a little longer today.  I'm probably going to keep it easy for 1 more week, to make sure I'm fully recovered from the Marathon.

Off- worked at our wrestling tournament all day.

5.5 miles

Wow!  Great weather.  Nice and easy effort to Huffman and back.  Very busy though.  Had to set up our freestyle tournament that our club is hotsting this weekend.  Tired.

8 miles

Another great day outside.  I tried to keep it easy the best I could, but it's hard sometimes when you feel good.  I realize I can't run hard everyday and recovery days are very important.

8 miles

An awesome day outside!  Ran shirtless for the first time all year (besides Hawaii).  I also decided to run a little faster today.  General Aerobice plus 5-6 striders.  I felt pretty darn good.  My last mile was sub 6 and it felt easy.


I got really busy with our Mr. South competition at school.  Plus, good idea to give the legs another easy rest day.  No need to get back at it too soon.

5.5 miles

Very nice outside again today.  Feels good to be finally running outside with shorts on.  Kept it easy, but a little faster than I have the last few days.  Legs feeling a lot better.

April 16th- April 22nd "Boston Marathon"

Mileage for the Year 2012
1,245 miles

Mileage for the week 4/16- 4/22
43 miles

6+ miles 

Another beautiful morning.  Kept the same easy pace as I have been running. Feels great to get outside and it feels good to be running.  I can still feel the legs are a little tired though.

5.5 miles

Kept it super easy again.  Legs do feel better than yesterday though.

4 miles

Beautiful outside and I wanted to get the blood flowing a little in the legs. Kept it super easy, I can tell I ran a marathon on Monday!




27 miles (26.2 Boston Marathon)-  2:38:39  74th place overall (87 degrees in Boston!)

2012 Boston Marathon Race Report

“I love it when a plan comes together.”- Col. John ‘Hannibal’ Smith (A-Team).

It’s hard to believe that this was my 5th Boston Marathon already. My training went pretty good this winter and I came into the race prepared to run anywhere between 2hr. 30min and 2hr. 32min. which would’ve been a good size personal record. I have set a PR’s each of my previous 4 Boston’s, but some nasty hot weather came to Boston this weekend and Monday morning I knew, I had to reevaluate my goals or I could be walking by the time I hit the Newton Hills. My ultimate goal is to someday break 2hrs. 30 minutes in the Marathon. If I can get a nice consistent training block and everything else lines up like the weather, I believe I can still accomplish this. To be honest, it was pretty disappointing showing up to Boston and seeing the forecast. All the hard work the past 18 weeks to set a PR, had to be thrown out the window. My good friend Jerry Ross sent me a good message though on Saturday morning. He told me that I wasn’t going to run a new PR in these conditions “Period”, but if I run smart I can pick up a lot of people who are suffering and get a high placing in Boston. I’ve always had a goal of breaking into the top 100 at Boston. So, why not take advantage of this weather? This gave me some new motivation for the race and lifted my spirits a little. While I was in Hopkinton the weather was already getting really warm, so it wasn’t until then that I decided to actually map out my plan and I would try to go out in 1hr. and 18min. for the half and then try to negative split it. Coming into Boston my original goal was to run around 1hr. 15min. for the half, so 3 minutes slower seemed like an easy realistic thing to do under these circumstances.

Here is how the race unfolded:

Warm up: I didn’t really need to warm-up. I figured in these temps, I would just do it in the first couple miles of the race. I did end up jogging really slow for about 5-10 min up and down a side street by our corral to just get the blood flowing a little. I used the porta john and then jumped in our corral with about 12 minutes to go before the start. Just standing there waiting to start, I was dripping in sweat and the sun was beating down on us. It felt hot. Right there I reminded myself to take it out easy and make sure to drink all my fluids at each water stop. It’s really crowded in the corral too and every year there are runners trying to get in front of you to get closer to the start. It’s kind of annoying, since the race is 26.2 miles and it has a chip start. As a few runners were doing this, I couldn’t help but think of the quote from the movie “Tombstone”. The part when Ike told Wyatt Ear- “I’ll see you soon, I’ll see you soon”. That’s what I was thinking as they would step in front of me. It was kind of cool thinking that I was actually going to race people this year instead of the clock. It was also the first time I never wore a pace band to make sure I was on pace for a certain time. I was going to totally race on how I felt. I was basically going to battle against the field and also more importantly the SUN.

Mile 1: 6:09

I started out with a couple of friends of mine (Jay Thomson and Blake Whitney). We had discussed going out in 1:18, but were going to adjust on how we felt. It only took about 6-8 seconds to cross the start this year. The first mile is all downhill and easy. It felt good to finally start running, because it created a small breeze after standing in the sun for so long. It felt so effortless that I thought we were going to be close to 7 min. pace by the mile marker, but came across it in 6:09.

Mile 2: 6:01

Still keeping it easy and things feel really good. There was a water stop here, but I didn’t take anything. I knew I was really hydrated and I could make it another mile. Plus, it was still really crowded at this point and I wanted to save energy by just staying in the middle of the road. There had to be a good 200+ people ahead of me. I was just letting people go, because I knew that many would be paying the price in the second half of the race.

Mile 3: 5:59

Still a gradual downhill and I was just running easy. I’m still with my buddy Jay at this time. When there wasn’t any shade, which was 98% of this race you could really tell that it was warm out there. This is a point to point race from Hopkinton to Boston and the sun is glaring on your right side the entire way. I was smart and put on sunscreen to avoid getting sunburned really bad. I also wore my sunglasses, because I wanted my eyes to relax as well and not squint the entire 26.2 miles to Boston.

Mile 4: 5:52

The course starts to flatten out more in this section and you can actually start getting into a pretty good rhythm. Although I feel really good, I have to remind myself to just keep it easy. I go through the town of Ashland and the crowds are great. I would have to say that the crowds were the best they have ever been in the five years I’ve run this race. I’m sure it had a lot to do with the upper 80 degree temps that brought the spectators outside. It amazes me the runners that spend some much energy high fiving the spectators and pumping their fists, etc… That takes a lot of extra energy and I’d rather try to relax and keep it as easy as possible. I do understand that some people are running the race for the Boston experience and that’s cool too. It’s an unbelievable race and I have no problem people trying to take it all in. But, today I kept thinking it would probably be a good idea to just relax as much as possible because there is a lot of pain and suffering up ahead.

Mile 5: 5:59

Mile 6: 5:54 (10K- 37:16- 5:59 pace)

I take a Gu at mile 6. The last few years I’ve had stomach issues during the race. I think it had to do with so many carbs and Gatorades I took while running. So, I decided to take my Gu’s at miles 6, 12, 17, and just after the top of Heartbreak at mile 21. I survive on just water for the first ten miles and then I start to take Gatorade as well. In this heat you lose a lot of minerals, so I wanted to make sure I was getting sodium. Some runners were taking salt tablets. I’ve never taken them and I didn’t want to try anything I haven’t tested out in training first. Gatorade was probably more important than prior years. Plus, there was sodium in the Gu’s as well. I had a pretty good system. I’d take a Gatorade at the beginning of the water stop and then 2 waters at the end. I would poor one water over my head and then drink the other until it was completely gone. I carried the water I drank with me until I finished the whole thing. I just pinched the top of it while I ran, so it wouldn’t all spill out.

Mile 7: 5:55

I run through Framingham and like always there is great crowd support. I still feel great at this point and without even knowing what 1hr. 18min. pace for the half was, I’m pretty sure I’m on pace for that.

Mile 8: 5:58

Mile 9: 5:56

Still feeling good and under control. I’m reminding myself to stay relaxed. I keep my arms low and my leg turnover feels good. I want to go faster, but I resist and stat at this pace. I’m not struggling at all, but in a marathon you really shouldn’t be at this point in the race anyways. Plus, I know I’m not just battling the course, but the weather too. On top of that, I was training for 2hr. 30 minute pace all winter, so this 2hr. 36 minute pace is pretty easy.

Mile 10: 5:58

At mile 10 I pass Fisk Pond. It’s a pretty good size pond. This is when I really start to think that it’s getting warm out here. The sun is shining on the pond and I can’t help to think it would feel good to jump in it for a few seconds. The crowds were very aware of the struggles the runners would be going through this year and it seemed like they were doing their best to help us out. This was the first year I actually took water from spectators. I wouldn’t drink it, but I did dump it over my head when I had the chance. I’ve never been so wet in a race before. I was constantly dumping water over my head at every opportunity. It definitely felt good and it did help cool me down for a little while. The fire departments also had hoses that they were spraying onto the course as well. It felt so good when you ran through them.

Mile 11: 6:01

Traveled through the town of Natick here. Super big crowds.

Mile 12: 5:58

I take my 2nd Gu here just before Wellesley college. This is one of my favorite parts of the course. The Wellesley girls did not disappoint again this year. They are very LOUD as you pass. It’s like a shot of adrenaline as you run by them. Lots of signs and its fun to read them. One says “Kiss me! I’m working for NASA this summer” and another says “I’ve never been kissed… you.” Many of them wanting kisses and my wife can be happy that in 5 years I have not kissed anyone…..Yet. LOL. I’m always smiling through that section of the course.

Mile 13: 5:59 (1:18:28- 5:59 pace)

I pass the ½ marathon mark in 1:18:28, so I’m 28 seconds off the plan I made. For the first time I realize that I’m not feeling the greatest. I don’t feel bad either, but understand that I’m only half way through the race and it’s getting hot and it’s going to be very hard to negative split this race. The hills will be coming up in a few miles and I decided I should just maintain my effort instead of picking it up like I planned. I want to feel the best I can when I reach the top of Heartbreak hill. I’m positive there will be plenty of runners who do not do the same and I’ll make them pay for it from mile 21 to the finish when I blow past them.

Mile 14: 5:57

Mile 15: 6:08

My legs and feet are really starting to feel beat up. I’m wearing a pretty light shoe (Adidas Adios) that I’m not accustomed to racing marathons in. I did do some workouts in them, but I’m starting to wish I had listened to Jerry Ross and got a little more cushion under my feet.

Mile 16: 5:56

I’m able to start grabbing actual water bottles from the elite tables now. The tables are still set up and they have a few extras and they don’t mind if people grab the left overs. It’s actually really nice to have a bottle where I can run with it for a while and dump it over my head too once I feel full. I’m sure this helped me get to the finish line.

Mile 17: 6:12

This is when the Newton Hills begin. I am very thankful to be here now. My legs are feeling pretty beat up and it almost feels like they could cramp up. I take another gu here too. It is very hot now! I do take my time going uphill though. I want to save everything so I can finish strong coming into Boston and I’ll make up time there instead of losing big chunks of time struggling home.

Mile 18: 6:17

I take a right by the Newton Fire station and head up hill #2. I’m actually surprised that I’m already this far in the race. I’m starting to get very familiar with this course since this is my 5th year running it in a row. Again, I’m smart going up the hill and don’t push myself harder than I need too.

Mile 19: 6:06

Mile 20: 6:19

Newton Hill #3 in this mile. Just a slight downhill in the beginning and then a long half mile uphill section. Again, I just adjust my stride and try to stay relaxed. In past races I forget and I think this is Heart break hill, but not this year. There are so many spectators on the course this year. Did I mention it’s hot out?

Mile 21: 6:28 “Heartbreak Hill”

I passed so many people this year going up Heart break. If I could guess, I would say close to 20. That definitely motivates me. I don’t really feel that bad either, since I’ve been going uphill instead of down. Once I reach the top, I know that if things go well I can roll into Boston and pass a lot of runners that have taken it out too hard for these conditions.

Mile 22: 6:07

I take my last Gu at this mile and hope it’ll get me into Boston feeling good. I always take a 2X Caffeine Espresso Love to get a little extra boost. This mile begins with a pretty steep downhill and I’m kind of nervous to open my stride because I feel like I could get a serious cramp. My legs are pretty thrashed at this point, but I know I’ll have time to recover them after the race. There are a ton of Boston College students out this year. More than I have ever seen and louder than I ever remembered. They are all out partying and cheering. I get another big shot of adrenaline from this. I’m also passing so many runners. I feel for some of them, because they are definitely suffering. These are terrible marathon conditions!

Mile 23: 6:08

I know that my plan is coming together now. I’m passing big groups of runners. There are runners walking, stretching, trying to run. I see some of the bibs and they are under 100 and the majority are under my 218 bid. I start to think that I must be in the top 100 now. I know that there was a couple hundred in front of me the first few miles, but I’ve passed so many now. I don’t think anyone has passed me since mile 14.

Mile 24: 5:54

I was trying to do the math in my head to see if I was anywhere near a 2hr. 37min. marathon to get an even split, but I realize that won’t happen. I am happy to know that if I can just maintain this pace, I’ll be less than 2 hours 39 minutes which is still a good time under these conditions. Also, I believe it is this mile when someone shouts out that I’m in the top 80. I was super pumped to hear that!

Mile 25: 6:05

At this point the spectating crowds are huge and I’m basically running all alone. In previous marathons I’ve always had people around me the entire way. Here I’ll see a few people up ahead and as soon as I pass them I’m all by myself again looking for the next runner up ahead to pass. It was kind of cool though because these crowds are cheering so loud for me. I have my ALASKA skinny raven race singlet on and everyone is shouting “GO ALASKA!” I’m hurting but pumped to be running good at this stage in the race and in these conditions.

Mile 26: 5:51

I pass the Citgo sign and I know I’m almost finished. I didn’t even realize this until I wrote this race report, but my fastest mile in the entire race was the last mile. Turning onto Boylston I felt strong. There was a couple of runner’s way ahead, I closed the gap but there was no chance to pass them. I still ran hard all the way to the finish though. Coming down Boylston is an incredible feeling. The crowds are so loud and you are surrounded by huge tall buildings. It’s almost like a tunnel. You can see the blue finish area in the distance and you know the race will be over soon. I train hard for 18 weeks just to run down this straight away. It’s always an unbelievable feeling and I don’t see that ever getting old.

Last .2 : 1:18

Overall Time: 2hrs. 38 min. 29 sec.

Positive split: 1min 33 sec.

Overall Place: 74th place out of 21,554 finishers

*Boston set a record temperature for April 16th- 88 degrees. I believe the average temp at this time of year is 55 degrees. Over 2,100 runners were sent to medical tents for assistance.

I am very happy with this race and I executed my plan almost perfectly. I wanted to go out in 1hr. 18 minutes at the half and I just about did that. The plan was to negative split the race, but I re-evaluated with the extreme conditions at the half and came pretty close to an even split (+ 1:33) and that was with the hills in the second half. One thing is for sure. If I would’ve gone out and ran a 1 hr. 15 min. half I would’ve never made it past the Newton hills.

I’m starting to realize that every Marathon is different. There are so many variables that can be thrown at you and you need to be ready to adapt. Even though I’m still looking for that sub 2hr. 30 min. marathon, this year’s Boston may rank as my best marathon performance to date. It was a blast passing so many runners in the second half. I’m proud of my 74thplace, even though the time wasn’t the greatest. I beat a lot of runners today who were more talented than me. I took what the weather gave me and I got the most out of it. I’m sorry Mother Nature; even though you tried to spoil my plans, I’m pretty sure I beat you today.

I had another great Boston experience, which I’ll remember forever.

Boston Marathon results:

2008- 2:44:01

2009- 2:37:12

2010- 2:36:04

2011- 2:34:29

2012- 2:38:29

April 9th- April 15th

Mileage for the Year 2012
1,202 miles

Mileage for the week 4/9- 4/15
34 miles

4+ miles

I ran around the commons again at 10am.  I just ran for 30 minutes to get the blood flowing in the legs a little.  I felt GREAT during this run.  It was very warm though.

5+ miles

Ran with Jay from our hotel.  Felt okay.  We just ran a bunch of loops in the Boston Commons.  It was around 7:45am and already getting warm.

Off-  Traveled to Boston and just walked around a little.  Beautiful day today in Boston.

6 miles

Last run in Anchorage before I fly out tonight for Boston. Nice and easy recovery pace.  I'm ready to run and I feel good.  Weather isn't suppose to be good in Boston though.  85 above on race day monday.  Hard to set a PR with that weather.  It its what it is though.  I usually race off effort and I'll give my best anyway.  I've dedicated 18 weeks to this and I wouldn't think twice about not doing my best.

7.5 miles w/ 3 @ Marathon Pace

My last small workout before Boston.  Another sunny day outside and I ran this on my Dearmoun and back route. Here it is:

3 mile warm-up
3 miles @ MP (5:37, 5:40, 5:37)
1.5 mile cool down

Marathon pace miles were a little fast, but I felt really good and relaxed.  A 2:30 marathon is 5:44 pace.  I'm looking at going sub 2:32 and maybe a little faster.  Leave for Boston tomorrow at 5pm!  Hard to believe it's almost here.  I have a feeling it'll be a good run.

6+ miles

Beautiful sunny day today, but still so much snow.  I ran to Huffman and back and I felt really good.  Tried to keep it easy which I did, but it still was an average of 6:42 pace.  Foamed rolled and took an ice bath too.  I'm feeling really good.  I hope that's a good sign for the race monday.

5 miles

Decided to run instead of take a complete rest day.  Nice and easy recovery pace though.  Felt good.

April 2nd - April 8th

Mileage for the Year 2012 
1168 miles

Mileage for the week 4/2- 4/8
56 miles

12 miles

Snowed yesterday to break the Anchorage snowfall record in one year.  We received 133.6 inches of snow this year.  It was nice to have this winter, but now that it's spring its getting really old.  I really wanted to run outside for my last medium distance run before Boston.  It was really icy out this morning, so I just made sure I was careful with my footing.

I felt really good. Started out easy and was down to 6 min. pace toward the end and it felt pretty effortless.  I had a real good training cycle for Boston this year. I had a little hiccup towards the end with the flu, but I believe that is all behind me and I'm starting to feel real good again.


7 miles

Easy recovery pace.  Snowing out really good now.  Ran on the treadmill.  Just mentally tired of having to run outside in this crap.  Felt really really good on the run though.

10 miles (3 x 1 mile @ 5K pace w/ 2 min. rest)

I usually like doing this workout before Boston outside, but it was lightly snowing and wet.  I opted for the Dome and ran on the track.  Here it is:

4 mile warm-up w/ 6 striders
3 x 1 mile (5:03, 4:58, 4:56) 
3 mile cool down

Good workout today.  The miles felt pretty good.  The 2 easy days that last couple days I'm sure helped.  Nice to get under 5 minutes again.

6 miles

I decided to take another easy day.  Felt pretty good running.  Gonna do my last VO2max workout tomorrow.   9 miles w/ 3 X 1 mile @ 5K pace w/ 2 min. rest.

6 miles

Nice and super easy recovery.  Legs definitely felt better than yesterday.  I'm gonna do one more easy day before my workout.  Need to concentrate on sleep as well.

9.5 miles

I ran my south loop today.  My legs are really beat up from Sunday's long run with Tempo.  I think a lot of it had to do with the surface I was running on.  After a few miles I did start feeling a lot better.  I think I'm going to take 2 real easy days until I do my 3 X 1 mile workout at 5K pace.  Beautiful sunny day though in Anchorage.

6 miles

Nice and easy recovery pace. Legs a little sore and tired from yesterday.

March 26th- April 1st

Mileage for the Year 2012
1112 miles

Mileage for the week 3/26- 4/1
81 miles

20 miles

My last long run before Boston. I decided to throw some tempo pace miles in this workout since I haven't done a workout for awhile because of the flu bug I got. I ran the totem route out by the airport. Here is my workout:

3 miles warm-up with a few strides (7:20, 7:18, 6:45)
6.2 miles (10K) at Tempo. 34:57 which is 5:38 pace. (Lots of hills)
10.8 miles @ 6:28 pace. (Not gonna lie, tired at the end).

I'm pleased with this workout. I was also able to wear my Marathon shoes (Adidas Adizero) for the Tempo portion. They felt really good. It was also good to get the pounding of some of the downhills on pavement.

Now is the time I need to recover and try to feel the best I can physically and mentally before the race. As they say "The Hay Is In The Barn".

7 miles

Nice and easy recovery pace. Felt better as the run went on. Gonna do my last long run with a workout mixed in it tomorrow. Hopefully it goes well and I have this flu bug kicked.

12 miles

My legs feel a little sore. I think it's because of running on pavement with some downhill. Good that I'm doing this before boston to get the legs ready. I decided to run on the treadmill for scheduling purposes today. Started at 7:30 pace and progressed down to 5:52 pace towards the end. Good effort and nice to get the legs turning a little bit. Felt pretty good except there were times I was coughing. Getting better every day though.

7 miles

Ran an easy 7 miles at recovery pace after school. Kept it easy. Felt okay.

14 miles

I ran from Earthquake park to Totem and back X 2. Nice to get on pavement and run hills again. Averaged 6:44 pace for the entire run, but it didn't feel great. I did feel better than I have since the flu, so its encouraging that I'm getting healthier. Still need to be careful though.

8 miles (10x 100m striders)

Ran on the treadmill due to time. Still don't feel that good. Just tired and coughing still. Ran at General aerobic pace (sub 7), but felt kinda hard.

13.5 miles (5am/8.5pm)

Ran an easy 5 miles on the mille during lunch. After work I drove out to the post office by the airport and ran to totem and back. I figure I need to get my legs used to running on pavement and the hills are good too.

Still don't feel very good. This flu wiped me out pretty good. Just trying to run easy at the point. Hope I get better soon.

March 19th- March 25th

Mileage for the Year 2012
1031 miles

Mileage for the week 3/19- 3/25
31 miles

10 miles

Still not feeling that great, but managed to run outside from the Airport Post office to totem and back. Felt weak, but ok. Nice to run on some dry roads too. I sure hope I feel better tomorrow.

10 miles (6am/4pm)

I was feeling a little better. Decided to try and run easy. I ran at my recovery pace, but I was laboring pretty hard. Still sick....Yuck

INFLUENZA A- I got hit harder than I've ever been hit by this flu. I literally couldn't get myself out of bed for over 2 days!!! My entire body ached, constant head ache, felt like death, cold chills, sweats, nasty burning cough, etc.... No breaks either, I constantly felt horrible for over 48hrs. I wasn't very good mentally either. I just trained pretty darn good for 13 weeks and then it all came crashing down so fast. I hope I can regain my strength and fitness back soon.





10.5 miles (4.5am/6pm)

Both were easy recovery pace. I can tell I'm getting sick. Hopefully I can train easy through it.

March 12th- March 18th

Mileage for the Year 2012
1,000 miles

Mileage for the week 3/12- 3/18
88 miles

20 miles

I ran the entire 20 miles outside today. It was sunny and beautiful out. The sidewalks and bike paths were perfect running. Nice and hard packed snow. I ran my Boston prep route and added on to Tudor road and back and a couple loops around my neighborhood.

8+ miles (3+am/5pm)

I had a lot of fun running the Shamrock Shuffle 5K. I dressed up as a Lepercaun and started 5 minutes behind the field. Everybody I passed a dollar was donated to help pay for Marko Cheseto's medical bills. It was definetly hard to pass people the first 1+ mile and it was hard running in the suit. Very hot in that mask. Anyways, I didn't run too hard, but was able to pass a lot of people and I came in 26th overall. It was for a great cause and it looked like everyone was having fun. I didn't really warm up (just some jogging in place) and I didn't cool down at all either.

5 super easy recovery miles in the afternoon. I decided to do this run since I didn't cool down after the 5K in the morning.

18 miles (14am/4pm)

Things didn't go as well as planned. I was suppose to do a 10K Time Trial and I wanted to beat my PR of 33:23. I was on that pace for 4 miles, but I could tell from mile 1 that my legs didn't have it in them. I have to remember that I had a pretty tough workout on sunday and I may not have recovered from that yet. I did salvage the workout a little and did another 2 miles at pace. Here is how it went down:

4 mile warm-up w/ strides
4 miles (5:17, 5:19, 5:20, 5:21)
1:45 rest and then (5:17), 1:30 rest (5:15)
4 mile cool down

In the evening I did a super easy recovery pace 4 miles.

7 miles (6 x 100m striders)

Easy recovery pace with some striders. Legs felt good. We'll see how fast I run the 10K tomorrow morning. Gonna go after a PR!

14 miles

Snowing again in Anchorage. Not going to bother going outside. I could tough it out and run on some miserable trails, but I could also get hit by a car on the way to them. Better to be safe and run on the treadmill. 3.2 more inches to tie the snowfall record in Anchorage. Brutal!!!!

1954-1955 Anchorage snowfall record 132.6"
2012 through March 14th snowfall in Anchorage 129.4"
Average snowfall in Anchorage 74.5"

Started out at 7:30 pace and progressed down to 5:56 pace. I was actually kind of tired for the 1st half of the run. Not until the pace started picking up did I actually start to feel better. Just want this snow to go away and run outside again with regular running shoes. Gotta suck it up though. Stay tough!!!!

10 miles (5 x 800m w/90 sec rest)

3.5 mile warm up w/ strides
5 x 800m (2:31, 2:30, 2:31, 2:31, 2:28)
4 mile cool down

Legs felt pretty tired. I'm sure it's from Sunday's Marathon pace workout. This is gonna be a small cut back week. I wanna run that 10K faster.

11 miles (6am/5pm)

Both were easy recovery runs. Need to absorb the workout from yesterday. Legs felt pretty good.

March 5th- March 11th

Mileage for the Year 2012
912 miles

Mileage for the week 3/5- 3/11
102 miles

20 miles (15 @ Marathon Pace)

3 mile warm up
15 @ MP (5:52, 5:46, 5:42, 5:42, 5:42, 5:42, 5:42, 5:42, 5:42, 5:42, 5:42, 5:42, 5:39, 5:36, 5:28)
2 mile cool down

This actually felt really comfortable. I eased into pace and just stayed relaxed. Was able to practice taking water every mile and I took a Gu at miles 6 and 11. I felt like I had a lot in the tank after the 15 miles of Marathon pace. A good confidence boost. Good week of running too. My 3rd consecutive 100+ week. 5 weeks till Boston!!!!

8 miles (6 x 100m striders)

Nice and easy on the treadmill today to keep an easy recovery pace. Felt great. Big Marathon pace workout tomorrow. Excited for it!

17 miles (12am/5pm)

I ran my Boston route backwards today from south. Awesome run today. I felt so good! I ran at a real good pace and it felt so effortless. Another beautiful sunny day too.

An easy 5 miler on the treadmill after work. Spring Break has begun. I'm going to lay low and train!

11 miles (5am/6pm)

An easy 5 during lunch and then an easy 6 miler after school. I ran to Huffman and back in the afternoon. It was another beautiful sunny day, but a small cold breeze. We have so much snow! It's gonna take a long time to melt. Gross!

20 miles (5am/15pm)

Easy recovery before work.

Ran my Boston prep route with a little out and back on elmore in the afternoon. It was beautiful out and sunny. I felt pretty good, but was defintely tired the last few miles. The footing was good, but a few short sections werent. It gets frustrating when your tired too. Good day.

16 miles (5am/11pm with 6 x 1000m)

Easy recovery pace before work.

Ran in the dome after school while south was in their practicing. I suprisingly felt good during my workout. I felt fully recovered and actually had a spring to my step, I've been missing. I was tired though during my cool down of 4 miles.

3.5 mile warm-up w/ strides
6 x 1000m w/ 2 min. recovery (3:10, 3:10, 3:11, 3:10, 3:12, 3:10)
4 mile cool down

10 miles (5am/5pm)

Both runs were super easy recovery pace today. Legs a little tired.

February 27- March 4th

Mileage for the Year 2012
810 miles

Mileage for the week 2/27- 3/4
102 miles

18 miles

Ran my Boston prep route and then jumped on the treadmill for the last 5.5 miles. My legs felt pretty good, but a little tired from the 10K yesterday. Running was really tough outside. Sidewalks were not cleared and I ran a lot on the roads dodging cars, etc.. Frustrating at times. Beautiful day though with the sun out. Another solid week too.

16 miles (33:39 10K) (12am/4pm)

Ran a 10K Time Trial today at the dome. Joe Alward, Jeff Heuselvedt, and Jake Moe were there too. I felt pretty strong today and I was consistent running 81 second 400's from mile 2 to the finish. Gonna run another one in a couple weeks.

An easy 4 miles of recovery in the afternoon.

3.5 mile warm-up
3 mile cool down

10 miles (5am/5pm)

Both runs were nice and easy at recovery pace. Resting them up for tomorrow.

11 miles (5am/6pm)

Ran an easy 5 miles at recovery pace during lunch. Felt really good. Tired from getting up at 4:50am to get my wife and daughter to the airport. After school I ran an easy 6 miles outside to Huffman and back. Felt good to get some fresh air.

20 miles (5am/15pm)

Nice and easy recovery pace before work.

Snowed quite a bit this morning and I didn't want to fight it during my run this afternoon. So, I opted for the treadmill. Started at 7:30 pace and I progressed down to 5:52 pace. I felt really good this afternoon! Yesterday my legs were dead and today I felt like I had some spark in them. Gonna run pretty easy the next couple of days before my 10K time trial on saturday. I'm pretty fit and excited to see what I can run on saturday! Motivated!!!!!

15 miles (5am/10pm w/ 6 x 800m @ 5K pace)

Easy 5 miles before work at recovery pace.

After work I headed to the dome for some VO2 max work.

3 mile warm-up w/ strides
6 X 800m @ 5K pace w/ 90 sec. rest (2:36, 2:30, 2:29, 2:30, 2:29, 2:30)
4 mile cool down

My legs felt really heavy/dead during my warm-up and strides. I'm sure it had to do with my 100+ mile week and running 24 miles 2 days earlier. My first 800 was slow, due to not knowing pace. The rest were right on though. Felt a little better after each 800 I did. Kept the rest to 90 sec. too.

12 miles (5am/7pm)

Both easy recovery pace runs. Legs feel a little tired, but overall good once they are warmed up.

About Me

My photo
Anchorage, Alaska, United States
Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School

Blog Archive