Mileage for the Year 2012
810 miles
Mileage for the week 2/27- 3/4
102 miles
3/4
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.
3/3
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
10K
3 mile cool down
3/2
10 miles (5am/5pm)
Both runs were nice and easy at recovery pace. Resting them up for tomorrow.
3/1
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.
2/29
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!!!!!
2/28
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.
2/27
12 miles (5am/7pm)
Both easy recovery pace runs. Legs feel a little tired, but overall good once they are warmed up.
February 20th- February 26th
Mileage for the Year 2012
708 miles
Mileage for the week 2/20- 2/26
101 miles
2/26
24 miles
Ran 17 miles outside on my Boston prep route and extended it on Elmore to Tudor and back. Last 7 were done on the treadmill which I progressed down to 5:52 pace toward the end. Overall it was a good run. I took it out easy knowing I had to run 24 miles today, but I felt better the longer I ran. Good week of training with 101 miles too.
2/25
12 miles (8am/4pm)
Both runs were nice and easy at recovery pace. It felt good to just relax and get the legs moving a little.
2/24
17 miles (5am/12pm)
Nice and easy 5 miles at recovery pace in the morning.
In the afternoon I had a great workout. I believe I'm in uncharted territory right now with my fitness. I had my best Tempo workout yet.
3 mile warm-up w/ strides
7 miles @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21, 5:15, 5:07)
2 mile cool down
My tempo felt great and in control. Granted my last mile was out of my tempo pace. This also give me some good confidence going into my 10K time trial next week.
2/23
11 miles (5am/6pm)
Still tired today from the Hawaii trip. Ran an easy 5 at lunch and 6 more after work. Both at recovery pace and I felt great during both runs. I'm excited for tomorrow's tempo workout! Plus it's Friday!!!!
2/22
15 miles
I flew into Anchorage at 5am and was at work by 7am. I only got about 3-4 hrs of sleep on the plane, so whatever I got wasn't quality sleep. I did manage to get my 15 miles in. Didn't feel the greatest. Started at 7:30 pace and progressed down to 5:56 pace. Need Sleep!!!!
2/21
12 miles (7am/5pm)
We ended up having to stay an extra day in Hawaii. Took advantage of it and ran 2 easy recovery runs. Beautiful out and enjoyable. Gonna miss running outside in just shorts for awhile.
2/20
10 miles- recovery
My last run on Oahu. I was able to sleep in a little (6:10am), which was nice. I kept it easy and ran my regular route past Diamond head and toward the Honolulu Marathon course. Beautiful morning out. I love running on this island. Heading back to Anchorage tonight!
708 miles
Mileage for the week 2/20- 2/26
101 miles
2/26
24 miles
Ran 17 miles outside on my Boston prep route and extended it on Elmore to Tudor and back. Last 7 were done on the treadmill which I progressed down to 5:52 pace toward the end. Overall it was a good run. I took it out easy knowing I had to run 24 miles today, but I felt better the longer I ran. Good week of training with 101 miles too.
2/25
12 miles (8am/4pm)
Both runs were nice and easy at recovery pace. It felt good to just relax and get the legs moving a little.
2/24
17 miles (5am/12pm)
Nice and easy 5 miles at recovery pace in the morning.
In the afternoon I had a great workout. I believe I'm in uncharted territory right now with my fitness. I had my best Tempo workout yet.
3 mile warm-up w/ strides
7 miles @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21, 5:15, 5:07)
2 mile cool down
My tempo felt great and in control. Granted my last mile was out of my tempo pace. This also give me some good confidence going into my 10K time trial next week.
2/23
11 miles (5am/6pm)
Still tired today from the Hawaii trip. Ran an easy 5 at lunch and 6 more after work. Both at recovery pace and I felt great during both runs. I'm excited for tomorrow's tempo workout! Plus it's Friday!!!!
2/22
15 miles
I flew into Anchorage at 5am and was at work by 7am. I only got about 3-4 hrs of sleep on the plane, so whatever I got wasn't quality sleep. I did manage to get my 15 miles in. Didn't feel the greatest. Started at 7:30 pace and progressed down to 5:56 pace. Need Sleep!!!!
2/21
12 miles (7am/5pm)
We ended up having to stay an extra day in Hawaii. Took advantage of it and ran 2 easy recovery runs. Beautiful out and enjoyable. Gonna miss running outside in just shorts for awhile.
2/20
10 miles- recovery
My last run on Oahu. I was able to sleep in a little (6:10am), which was nice. I kept it easy and ran my regular route past Diamond head and toward the Honolulu Marathon course. Beautiful morning out. I love running on this island. Heading back to Anchorage tonight!
February 13th- February 19th
Mileage for the Year 2012
607 miles
Mileage for the week 2/13- 2/19
85 miles
2/19
16 miles
Woke up at 4:15am to get it done. Ran past Diamond head and on Honolulu Marathon course. Tired of getting up early, but nice to finish early. Ran against a strong head wind on my way out, but was being pushed in the back on my way back to hotel.
2/18
10 miles
Woke up at 4:30am. Ran an easy 10 miles past Diamond Head. Felt really good.
2/17
16 miles (12am/4pm)
Woke up and ran at 5:30am. Ran out past Diamond Head and on the Honolulu Marathon course for awhile. Felt really good. Last few miles were around 6 min pace.
In the pm I slowly jogged (almost recovery pace) up and down Diamond Head. Beautiful view from the top.
2/16
8 miles
In Hawaii! Woke up and ran at 6am. It sure isn't hard to get out of bed to run here. Ran up past Dimond Head and back to hotel. It was sure nice to be running outside and see a beautiful sunrise.
2/15
10 miles (6 x 800m w/ 90 sec rest @ 5K pace)
Ran at the dome today with Matias. Started warming up at 6am and got a few miles in before we started the 800s. It was nice to get the legs turning a little faster too. Felt good.
3.5 mile warm up
6 x 800 m w/ 90 sec rest (2:34, 2:32, 2:34, 2:31, 2:32, 2:33)
3.5 mile cool down
2/14
14 miles (5am/9pm)
Nice and easy recovery in the morning. I get up at 5:20am to run and have a cup of coffee before starting at 5:45a. It's at an easy recovery pace and I'm starting to actually enjoy it.
In the afternoon I ran a General Aerobic 9 miles. Started at 7:30 pace and progressed down to 6:30 pace. Felt easy.
2/13
11 miles (5am/6pm)
Both at easy recovery pace. Legs actually felt pretty good.
607 miles
Mileage for the week 2/13- 2/19
85 miles
2/19
16 miles
Woke up at 4:15am to get it done. Ran past Diamond head and on Honolulu Marathon course. Tired of getting up early, but nice to finish early. Ran against a strong head wind on my way out, but was being pushed in the back on my way back to hotel.
2/18
10 miles
Woke up at 4:30am. Ran an easy 10 miles past Diamond Head. Felt really good.
2/17
16 miles (12am/4pm)
Woke up and ran at 5:30am. Ran out past Diamond Head and on the Honolulu Marathon course for awhile. Felt really good. Last few miles were around 6 min pace.
In the pm I slowly jogged (almost recovery pace) up and down Diamond Head. Beautiful view from the top.
2/16
8 miles
In Hawaii! Woke up and ran at 6am. It sure isn't hard to get out of bed to run here. Ran up past Dimond Head and back to hotel. It was sure nice to be running outside and see a beautiful sunrise.
2/15
10 miles (6 x 800m w/ 90 sec rest @ 5K pace)
Ran at the dome today with Matias. Started warming up at 6am and got a few miles in before we started the 800s. It was nice to get the legs turning a little faster too. Felt good.
3.5 mile warm up
6 x 800 m w/ 90 sec rest (2:34, 2:32, 2:34, 2:31, 2:32, 2:33)
3.5 mile cool down
2/14
14 miles (5am/9pm)
Nice and easy recovery in the morning. I get up at 5:20am to run and have a cup of coffee before starting at 5:45a. It's at an easy recovery pace and I'm starting to actually enjoy it.
In the afternoon I ran a General Aerobic 9 miles. Started at 7:30 pace and progressed down to 6:30 pace. Felt easy.
2/13
11 miles (5am/6pm)
Both at easy recovery pace. Legs actually felt pretty good.
February 6th- February 12th
Mileage for the Year 2012
522 miles
Mileage for the week 2/6- 2/12
100 miles
2/12
17 miles w/ 12 @ Marathon Pace
3 mile warm-up w/ a few strides
10 miles @ 5:42pace
1 mile @ 5:36
1 mile @ 5:27
2 mile cool down
This was a great confidence boost for me. I knew I was in pretty good shape going in. I just stayed relaxed the whole workout and it felt really comfortable. I picked it up the last couple miles to simulate a strong finish in Boston. I also got 100 miles for the week! Next week I'm in Hawaii and it's a cut back week to recover a little. 9 weeks till Boston!
2/11
12 miles (7am/5pm)
Both runs were at a super easy recovery pace. Took an ice bath after the evening run. Feeling really good about tomorrow's workout.
2/10
18 miles (5am/13pm)
Nice and easy recovery pace before school on the treadmill. In the afternoon I ran my Boston prep route with a little extra. I felt really good this evening. Unlike wednesday I took a little more fuel, but my legs felt strong and I felt like running faster, but I want to leave a little for sunday's marathon pace workout.
2/9
12 miles (7am/5pm)
Both runs today were at recovery pace. Lower back a little tight this morning, but warmed up nice. No school today either because of icy roads.
2/8
20 miles (5am/15pm)
Easy recovery run before school. Felt good.
Ran my Boston prep route with some extra in the afternoon. The conditions were good, but I felt a little tired. I'm just not use to waiting until 4pm to get my main run done. Nice to be outside though. Finished right before it turned dark too. Took an ice bath right after.
2/7
11 miles (5am/6pm)
Nice and easy recovery pace on the treadmill at lunch. In the afternoon I decided to run outside because the sun was out! Ran to Huffman and back. I kept it easy, but was tired. Snow was a little soft too. Nice to be outside though.
2/6
10 miles (5am/5pm)
Both super easy recovery pace runs. Now that wrestling is over, I'm gonna get my mileage up a little and focus on recovery.
522 miles
Mileage for the week 2/6- 2/12
100 miles
2/12
17 miles w/ 12 @ Marathon Pace
3 mile warm-up w/ a few strides
10 miles @ 5:42pace
1 mile @ 5:36
1 mile @ 5:27
2 mile cool down
This was a great confidence boost for me. I knew I was in pretty good shape going in. I just stayed relaxed the whole workout and it felt really comfortable. I picked it up the last couple miles to simulate a strong finish in Boston. I also got 100 miles for the week! Next week I'm in Hawaii and it's a cut back week to recover a little. 9 weeks till Boston!
2/11
12 miles (7am/5pm)
Both runs were at a super easy recovery pace. Took an ice bath after the evening run. Feeling really good about tomorrow's workout.
2/10
18 miles (5am/13pm)
Nice and easy recovery pace before school on the treadmill. In the afternoon I ran my Boston prep route with a little extra. I felt really good this evening. Unlike wednesday I took a little more fuel, but my legs felt strong and I felt like running faster, but I want to leave a little for sunday's marathon pace workout.
2/9
12 miles (7am/5pm)
Both runs today were at recovery pace. Lower back a little tight this morning, but warmed up nice. No school today either because of icy roads.
2/8
20 miles (5am/15pm)
Easy recovery run before school. Felt good.
Ran my Boston prep route with some extra in the afternoon. The conditions were good, but I felt a little tired. I'm just not use to waiting until 4pm to get my main run done. Nice to be outside though. Finished right before it turned dark too. Took an ice bath right after.
2/7
11 miles (5am/6pm)
Nice and easy recovery pace on the treadmill at lunch. In the afternoon I decided to run outside because the sun was out! Ran to Huffman and back. I kept it easy, but was tired. Snow was a little soft too. Nice to be outside though.
2/6
10 miles (5am/5pm)
Both super easy recovery pace runs. Now that wrestling is over, I'm gonna get my mileage up a little and focus on recovery.
Subscribe to:
Posts (Atom)
About Me
- Tom Ritchie
- Anchorage, Alaska, United States
- Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School