January 30th- February 5th

Mileage for the Year 2012
422 miles

Mileage for the week 1/30- 2/5
80 miles

2/5
22 miles

Ran the first 15 miles outside on my Boston Prep route. The last 7 were on the treadmill. Progressed down to 5:42 pace for the last few. I felt really good today. It felt so good to get outside and felt effortless. 10 more weeks till Boston!!!

2/4

Off- State Wrestling Championships ALL DAY

2/3
4 miles

Easy recovery pace. Here we go! Busy 2 days. Alaska State Wrestling Championships!

2/2
19 miles (15am/4pm)

Felt good but worked super hard today. Sidewalks were terrible. 2-3 inches of soft snow. Good workout though. Super easy recovery pace after practice.

2/1
15 miles (11am/4pm)

am
11 miles with 6 @ tempo in the am.
3 mile warm-up
6 miles @ tempo (5:39, 5:33, 5:27, 5:27, 5:21, 5:07)
2 mile cool down

pm
4 miles easy recovery after wrestling practice

1/31
10 miles (6am/4pm)

Both easy recovery pace on the treadmill.

1/30
10 miles (6am/4pm)

Both were super easy recovery pace.

January 23rd- January 29th

Mileage for the Year 2012
342 miles

Mileage for the week 1/23- 1/29
84 miles

1/29
20 miles

Had a good run today with Matias Saari. We started from the Dome and ran to totem and back. -2 degrees out, but felt pretty good. Tired from the Conference wrestling tourney.

1/28
off- no time to run today with coaching responsibilities.

1/27
11 miles

Woke up early to get my run in before Regions. The run felt easy. Started at 7:30 pace and progressed down to 6:15 pace. Wasn't that relaxing though since I have a lot of stress right now with wrestling.

1/26
10 miles (6am/4pm)

Both recovery pace runs. Gonna be a busy friday and saturday with our Region wrestling tournament. Hoping to squeeze in a couple runs somewhere?

1/25
19 miles (15am/4pm)

Had a good run this morning all done on the treadmill. Started at 7:30pace and ended at 6:18 pace. Legs tired in the beginning, but started feeling a lot better toward the middle of the run.

Easy recovery pace after wrestling practice.

1/24
14 miles (4am/10pm)

Ran an easy 4 in the morning. In the afternoon I ran the following workout:

3 mile warm-up with a few strides
5 miles @ Tempo (5:39, 5:36, 5:30, 5:27, 5:21)
2 mile cool down

I know I'm getting fit. I felt really relaxed and comfortable during my tempo. It was on a treadmill, so sometimes that feels easier. Good workout though.

1/23
10 miles (5am/5pm)

Both easy recovery pace. Gonna be a busy week!

January 16th- January 22nd

Mileage for the Year 2012
258 miles

Mileage for the week 1/16- 1/22
80 miles

1/22
16 miles

Had a great run today. It was nice to run with some friends today too. Matias Saari and Willy Stoll who are also running Boston ran my Boston prep route with a little out and back on Elmore. Weather and footing were good today. The first 6 weeks of my Boston prep have been going great, except all the treadmill running, but it's what I can do at this point. Gonna be a real busy 2 weeks coming up.

1/21
8 miles

Still cold, but felt really good to be outside. Ran to Dearmoun and back with a little extra. Tried to keep it real easy.

1/20
11 miles

Ran in the morning because I'm hosting wrestling duals and senior night at South. Was tired in the beginning, but after I warmed up I felt good. Started at 7:30 pace and progressed down to 6:22 pace.

1/19
10 miles (6am/4pm)

A couple of easy recovery runs today.

1/18
13 miles

-12 below zero outside. I felt really good today during the run. Felt pretty effortless, which is a good sign I'm getting more fit. Started at 7:30 pace and progressed down to 6:07 pace. Big wrestling meet tonight against Service, West, and Dimond.

1/17
12 miles (8am/4pm)

Ran 8 miles w/ 10x100m striders. General Aerobic pace which was around 6:44 pace for most of run. Easy 4 recovery after wrestling practice.

1/16
10 miles (6am/4pm)

Recovery pace on both runs today. It felt good to get the blood flowing a little bit after my long run yesterday. Took an ice bath too. This is a recovery week too, so mileage will be down a little.

January 9th- January 15th

Mileage for the Year 2012
178 miles

Mileage for the week 1/9- 1/15
90 miles

1/15
20 miles

It was -10 out when I decided to start my run. I ran the first 13 miles outside on my Boston prep route. I actually felt really good. It was cold, but I was dressed perfect and it was nice to be outside in the sun too. I finished up with 7 on the treadmill. I eventually progressed down to 5:49 pace on my last mile. Nice to get my first 20 miler in the marathon buildup. Solid week too, considering how busy I am.

1/14
4 miles- recovery

Coached all day at the Dimond Invitational. Was able to get an easy 4 miler in after it finished. Tired!

1/13
16 miles (12am/4pm)

I had a good run on the treadmill in the am. Started at 7:30 pace and progressed down to 6:22 pace. Felt real easy. I was tired in my recovery run after wrestling practice though. Took it real easy.

1/12
10 miles (5am/5pm)

A couple easy recovery paced runs today. My 2nd run was after wrestling practice (which I wrestled in) and a Booster meeting. I didn't want to run, but glad I did. I'm so busy this time of year, but so far so good with the training. I wish I had time to run outside more though.

1/11
15 miles

Pretty good medium distance run today. Legs a little tired in the beginnig, but after I warmed up I felt pretty good. Started at 7:30 pace and progressed down to 6:18 pace by the end. Suppose to get 9-18 inches of snow over the night. I've been running too much on the treadmill, but it's all I really have time for during wrestling season.

1/10
15 miles (5am/10pm)

5 easy miles before school at recovery pace. In the afternoon I ran 10 miles with 4 @ Tempo pace. Here was the workout:
4 mile warm-up with a few strides
4 miles @ Tempo (5:42, 5:39, 5:33, 5:27)
2 mile cool down

I felt pretty good. Wanted to go faster on the last mile, but wanted to keep it more true tempo pace.

1/9
10 miles (5am/5pm)

Easy recovery pace on both runs today. Legs felt tired on both after yesterday's long run.

January 2nd- January 8th

Mileage for the Year 2012
88 miles

Mileage for the week 1/2- 1/8
82 miles

1/8
19 miles

We had another little snow storm today and I didn't want to trudge through the deep snow. I also didn't feel like running on the treadmill either since that's all I did this week. I decided to head to the dome and I ran the entire 19 miles on the track. It wasn't too bad. We have six lanes and I would switch lanes every lap. Basically like this (1,2,3,4,5,6)(6,5,4,3,2,1) (1,2,etc.....). This also helped me keep track of my mileage.

I started out easy at 7;30 pace, but by mile 5 I was already down to 6:48 pace. I continued to progress down towards 6:15 pace and my last 2 miles were 5:58 and 5:52. Overall I felt really good and it felt easy.

1/7
11 miles

I slept until almost noon today. So tired after the wrestling tournament. Felt really good running though. Jumped on the treadmill and started at 7:30 pace and progressed down to 6:49pace. Kept it easy because long run is tomorrow.

1/6
Off

Not a minute to run today. Woke up at 4am. Bus left south at 5:25am. Wrestling began at 8am and we wrestled until 10pm. Didn't get back to south till midnight and I got home at 1am. Exhausted!!!!

1/5
10 miles (5am/5pm)

A couple of easy recovery runs. Felt good, but just tired out.

1/4
18 miles (14am/4pm)

Still cold outside -3 degrees and had an opportunity during lunch, so I opted for the treadmill. Started at 7:30 pace and progressed down to 6:22 pace by the end. Felt really good running. An easy 4 mile recovery after wrestling practice. Took another Ice bath too.

1/3
14 miles (4am/10miles w/ 10x100m striders pm)

Easy recovery in the morning. -7 out after practice so I opted for treadmill. Ran 10 miles w/ 10x100m striders. Felt good, but tired from work today.

1/2
10 miles (6am/4pm)

Both at recovery pace. Felt good on both runs. School starts back up tomorrow!