April 29th- May 5th "Week #11"

Mileage for the Year 2013
1,205 miles

Mileage for the week 4/29- 5/5
101 miles

24 miles

I had a good run.  Started off easy at 7:25 pace and by mile 7 I was around or under 6:30 pace.  I ran my boston prep and then ran on Elmore and around by UAA and then back home.  I felt pretty good, but 24 miles is still a long way and I was glad to be done.

7 miles

Easy recovery out in Wasilla.  I was at the State Freestyle Tournament and I ran from the menard center on the 5K course. Light rain, but felt good to be outside.

16 miles (12am w/ 7 @ Tempo)/4pm)

Had a real quality tempo run today.  I felt really comfortable and strong the entire time.  I like to hit these tempo miles with no rest. I think it's better to do them this way when training for a marathon.  If I can't do it for 7 miles then I'm probably running too fast for tempo anyway.  Felt good.  I think the heat in the garage got to me more than the pace itself.  I was sweating buckets again.

3 mile warm-up w/ striders
7 miles @ tempo (5:36, 5:36, 5:33, 5:33, 5:30, 5:27, 5:27)
2 mile cool down

Just an easy 4 mile recovery in the afternoon.  Felt really good too.

11 miles (6am/5pm)

Ran an easy 6 during lunch and then another easy 5 to Huffman and back in the afternoon.  Felt really good on both runs.  Gonna run a longer tempo run tomorrow.

20 miles (15am/5pm)

Ran from Post Office to Totem and back. Then ran another 3.2 miles out and back to get 15.  Started really easy and gradually picked it up to 6 min. pace the last mile.  I really did feel good.

Easy recovery in the evening.

12 miles (6am/6pm)

Both recovery pace.  Not much to report, but felt pretty good.  Nice to have a couple of back to back recovery days.

11 miles (5am/6pm)

Both recovery pace runs.  Ran on treadmill at school during lunch and then I ran to Huffman and back in the afternoon.  Felt good on both runs.  Sun was out, but a little windy and cold.

April 22nd- April 28th "Week #10" Recovery Week

Mileage for the Year 2013
1,104 miles

Mileage for the week 4/22- 4/28
80 miles

16 miles

Beautiful and sunny out today.  A little windy, but overall I had a good relaxing run.  Started at 7:27 was and progressed down to 5:56 my last mile. Felt strong and effortless really.

10 miles (Heart Run- 5K)

Ran the Heart run today.  I ran kind of like I expected.  I knew I was in pretty good shape, but since I haven't done any 5K stuff really I didn't get the turnover I wanted.  Still it was a PR of 15:59.92! A PR by .05 seconds.  I'll take it.

3 mile warm-up w/ striders
5K- 15:59.92
4 mile cool down

6 miles-recovery

Real easy after school today.  Gonna run the 5K Heart Run tomorrow.  Not sure if I can run fast or not. Should be fun anyways.

10 miles (6am/4pm)

Both really easy recovery pace. Felt really good.

13 miles (4am/9pm)

Easy recovery during lunch and then General Aerobic pace after school today.  Ran to Dearmoun and back with some extra around the house. Felt good on both runs today.

14 miles (5am/9pm)

5 easy recovery miles during lunch.

9 miles w/ 6x 2 minutes @ 5K pace with 90 sec. rest. in the evening.  Felt good to turn the legs over a little.  Feel strong.

11 miles (5am/6pm)

Easy recovery during lunch and another easy recovery run after school to Huffman and back.  Sunny and almost 50 degrees out. Kept it easy.  Legs felt a little tired.

April 15th- April 21st "Week #9"

Mileage for the Year 2013
1,024 miles

Mileage for the week 4/15- 4/21
100 miles

17 miles (12 @ Marathon Pace)

I had a good workout today.  It was very warm in my garage and sweat was everywhere.  I had to use a towel 4-5 times to wipe myself and the screen on treadmill.  I started pretty conservative because I wanted to make sure I wasn't over my head, but I felt very very comfortable.  The heat got to me more than anything.  Good confidence boost half way through my marathon training program.  Here it is:

3 mile warm-up w/ striders
12 miles @ Marathon Pace (7 @ 5:49, 3 @ 5:46, 5:42, 5:39)
2 mile cool down

8 miles w/ 6 x 100 meter striders

Recovery pace run with some striders thrown in towards the end.  Felt pretty good. Gonna have a big workout tomorrow of 17 miles with 12 @ Marathon pace. Excited for it.  I'm in pretty good shape.

18 miles (5am/13pm)

Easy recovery before school today.  Felt good, but tired.

After school I ran my Boston prep route and an extra mile.  Felt better as I ran and it was sunny out!!!! Started at 7:30 pace and progressed down to 6:10 pace.

12 miles (6am/6pm)

Both super easy recovery pace again.  Feeling really good.

20 miles (15am/5pm)

Ran from the Post office to totem and back and then another shorter out and back to get 15.  I felt pretty darn good.  I through in 6 x 2min @ 5K pace with about 1:30- 1:45 rest.  I started these at mile 6.  Wanted to get some faster stuff in during my marathon buildup since I'm running the heart run next weekend.

Easy easy 5 in the evening.

13 miles (7am/5pm)

Both recovery pace again.  Ran before school this morning and felt good.  It was nice to not have to run during lunch.  Afternoon run was right after school before I picked up my daughter.  Nice to have back to back recovery days after sunday's long run.

12 miles (5am/7pm)

Both were easy recovery pace.  I was very sore when I woke up this morning.  Warmed up as the day went along though.  Felt good and in shape running!

April 8th- April 14th "Week #8"

Mileage for the Year 2013
924 miles

Mileage for the week 4/8- 4/14
92 miles

22 miles

Finally was able to get outside and run.  It was beautiful and sunny out even though it was still in upper 20's.  Ran my Boston prep route with Elmore extention. Came home at mile 16 and quickly switched shirt and light jacket and ran the last 6 to Huffman and back.  Started out at 7:20 pace and progressed down to 6:20 pace for the last 10 miles.  Felt really good too.

8 miles

Recovery miles this morning before heading out to Palmer for a wrestling tournament.  Kept it super easy, but legs a little tired from yesterday.  Gonna do my long run outside tomorrow no matter what.

12 miles (6 @ Tempo)

Great workout today.  I felt really comfortable at my Tempo pace.  I'm certain I could've kept it up for an hour.  Here it is:

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

11 miles (7am/4pm)

A couple of easy recovery runs today.  Legs a little tired and sore, but felt better as I warmed up.  Gonna run a tempo workout tomorrow.

14 miles

I had a very small window to run today and I was suppose to run 15 miles, but barely squeezed in 14.  Ran on the treadmill again. Started at 7:30 pace and progressed down to 5:52 pace.  I was sub 7 by mile 4 and sub 6:30 by mile 8 and sub 6:15 by mile 11.  Felt really good and strong.

13 miles (6am/7pm)

Both runs at recovery pace today.  Woke up with a stinger in my neck.  It was kind of painful during my morning run. Felt much better in the afternoon.  I believe I slept on it wrong.  Felt good running today.

12 miles (5am/7pm)

Both runs today were recovery pace. Felt good during both runs.  Snowing all day today in Anchorage.

April 1st- April 7th "Week #7"

Mileage for the Year 2013
832 miles

Mileage for the week 4/1- 4/7
87 miles

20 miles

Getting snow this late in April is lame.  Didn't want to deal with the unplowed trails, ice, and vehicles, so I just did it all the treadmill.  It wasn't bad and I actually had a great run.  Started at 7:30 pace and progressively was down to 5:46 pace at the very end.  I was at 6:40 pace by mile 10 and 6:22 by mile 15.  Overall it was pretty effortless until the last few miles.  Solid week especially after having taken Monday off with the flu.  Hopefully no more interruptions.

8 miles

Recovery pace miles this morning.  Felt good.  Snowing ALOT in Anchorage right now.  Sucks!

16 miles (4am/ 12pm w/ 5 @ Tempo)

4 miles of recovery pace in the morning.  Legs felt a little tired in the beginning.

In the afternoon I decided to do my Tempo workout that I was suppose to do on Tuesday, but of course getting sick AGAIN, put a damper on that.  Here is what I did today:

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

My legs felt the same as this morning while I was warming up, but felt better as I got closer to workout.  The tempo went okay and I was well with-in control, but I never felt great like I usually do on tempo workouts.  I think the fact that I had the flu on monday and I'm on Antibiotics had something to do with it.  Nice to get the workout in this week though.  And I do feel like I'm getting rid of this damn sickness.

11 miles (6am/5pm)

Both really easy recovery runs.  Felt good, but still wheezing in chest.

20 miles (15am/5pm)

Ran from the Post Office to Totem and back then another shorter out and back. Weather was awesome.  I felt pretty darn good, but still a little winded from this chest thing.

Easy 5 recovery in the evening.

12 miles (7am/5pm)

Felt much better then yesterday, but the chest thing still going on.  Both runs were at easy recovery pace.


Broke my 56 day running streak, because I came down with the FLU!  I've been sick for basically 3 weeks. Nothing too severe, but I could never shake it.  No way I could even attempt to run today.  Temperature with  the shakes and sweats.  Finally had enough and went into the doctor and got on some antibiotics.  I believe I have an infection in my chest.  Hasn't been fun.

About Me

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

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