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.

About Me

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

Blog Archive