May 27th- June 2nd "Week #15"

Mileage for the Year 2013
1,582 miles

Mileage for the week 5/27- 6/2
101 miles

22 miles

I woke up at 5:15am and was out the door around 6am to try and beat the heat of Mesa, AZ.  It wasn't too bad the first hour, but I was definetly hot.  I felt dehydrated a little in my mouth, but overall I felt pretty good the entire run. More mental than anything when not use to this heat.  I picked it up a little toward the end and ran sub 6 pace, but I figured just running in this heat was good enough.

I'm glad I ran early because it's suppose to get up to 108 degrees today!

11 miles (7am/4pm)

Both easy recovery pace. 

10 miles (10 x 100m striders)

Woke up at 7am and was out the door by 7:20.  It was about 80 degrees, but wasn't too bad.  Started out easy, but progreesed down to about 6:30 pace.  Was very nice to jump in my parents pool afterwards too.

19 miles (15am/4pm)

100 degrees in phoenix.  I was able to sleep in, so I wasn't going to run this outside in the sun.  Very lucky that my parents have a club house in their neigborhood with some nice treadmills.

I started easy at 7:30 pace but was down to 6:30 pace by mile 6.  Kept progressively getting faster until my last 3 miles were sub 6.  Last mile was 5:39 pace.  Felt pretty good the entire time. Felt easy.

12 miles (6 x 1200m @ 5K pace)

I woke up at 5:15am to get this workout done before I left for Phoenix.  I'm not a morning workout person. I can run easy pretty well, but not workouts.  It took me a long time to feel good.  My first mile in my warm up was over 8 min!

3 mile warm-up with striders
6 x 1200m @ 5K pace w/ 2 min rest
3.5+ mile general aerobic

13 miles (7am/6pm)

Another couple of easy recovery paced runs today. Another beautiful and sunny day.  Felt better in the legs then yesterday. Heading to Arizona tomorrow for a week.  Hoping my training does well in the heat.

14 miles (8am/6pm)

Beautiful day today for Memorial Day!  Hottest Day I can remember ever in Anchorage.  Both runs were done very easy at recovery pace.  Gonna do the same tomorrow too, just to make sure I'm recovered from race on Saturday.

May 20th- May 26th "Week #14"

Mileage for the Year 2013
1,481 miles

Mileage for the week 5/20- 5/26
74 miles

8 miles

Super easy recovery.  Felt good to go slow today.  I know my legs needed to get moving a little after my race yesterday.  Felt good too.

18 miles (1:13:01 Half Marathon)

Ran the Trent/Waldron Half this morning.  Beautiful sunny morning.  Temps were perfect too. About 55 degrees at the start and little wind.  Felt pretty good during the race and I'm happy with the time even though I wanted to break 1:13.  I ran hard that last mile, but I'm sure somewhere in the race I could've made up at least 2 seconds.  Oh well.  Not bad after running 3 consecutive weeks of 100 miles.

3 mile warm-up
13.1 miles (1:13:01)
2 mile cool-down

6 miles

Just an easy shake out run before my race tomorrow. 1st time all year I ran without a shirt. Finally feels like summer a little here in Anchorage!

7 miles (6 x 100m striders)

Easy recovery run today w/ some striders thrown in at the end.  Keeping it easy today and tomorrow before I race a 1/2 marathon on saturday.  Pretty fit right now, so it should be a good race.  I'd like to set a PR.  Right now my best is 1:13:02, so we'll see.  Thats what I'll be going after anyway.

14 miles

Ran my Boston prep with some elmore extention.  Felt pretty good again.  Started at 7:20 pace and progressed down to 6:20 pace by mile 7.  Left achilles was aching a little, but I'll keep an eye on it.  I've got a couple of easy days before my 1/2 marathon on saturday.  One more day with students tomorrow as well. I can't wait for summer break.

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

Ran to Huffman and then did 800's between Huffman and Dearmoun.  Felt pretty strong today.  Rest was 90 seconds between 800's.

11 miles (5am/6pm)

Both easy recover pace runs. Ran to Huffman and back in the afternoon.  I felt really good running today, but kept it easy.

May 13th- May 19th "Week #13"

Mileage for the Year 2013
1,407 miles

Mileage for the week 5/13- 5/19
100 miles

20 miles

Beautiful, sunny, and cool day.  Ran my Boston prep route with elmore extention to UAA and back.  Started at 7:30 pace and progressed down to 6:20 pace by mile 10.  Last couple miles were sub 6 (5:51, 5:43).  Felt really good and feeling fit.

8 miles

Woke up and snowing outside!  Easy pace on treadmill.  Enough said.

12 miles

Snowing outside pretty good.  Unbelievable!!!! Ran on treadmill. Gross.  Started at 7:30 pace and progressed down to 5:52 pace.  Sweat going everywhere.  Come on summer!!!

12 miles (6am/6pm)

Both were easy recovery pace.  Sometimes these runs can get boring or even a chore.  But I believe I'm a better runner for it.  Sticking to my goals.

21 miles (15am/6pm)

Ran from the Post Office to Totem in back and then another shorter out and back to get my 15.  Legs felt tired in the beginning. Started at 7:30 pace and progressed down to 5:47 for my last mile.  It was cold too.  Horrible spring we are having.

6 miles of recovery in the afternoon.  Legs were tired.

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

Easy 5 miles of recovery during lunch this morning.

In the afternoon:
3 mile warm-up w/ striders
6 x 1000m @ 5K pace w/ 2 min rest
3+ miles of moderate pace

I did my 1K at 5K pace between Huffman and Dearmoun, so I had so rolling hills.  Felt pretty good to turn the legs over a little faster. I jogged slowly between the 1Ks.  Nice workout.

11 miles (5am/6pm)

Easy recovery pace runs.  Ran to Huffman and back in the afternoon.  Feeling good.

May 6th- May 12th "Week #12"

Mileage for the Year 2013
1,307 miles

Mileage for the week 5/6- 5/12
102 miles

18 miles

Ran my boston prep route and Elmore to tudor extention.  Started at 7:20 pace and progressed down to 5:50 pace the last couple miles.  My legs were a little heavy, but I felt really strong.  The last couple miles felt pretty easy.  Another solid week of training.

12 miles (6am/6pm)

Both runs were done at recovery pace to Huffman and back.  Felt good to be outside and feeling good!

18 miles (12am w/10K- 33:31 & 6pm)

Good workout today that I did solo.

3 mile warm-up w/ striders
10K- 33:31
3 mile cool down

Felt really good and I'm getting fitter every week.

Easy 6 miles of recovery at about 8:30pm tonight.

12 miles (6am/6pm)

Both were easy recovery pace runs.  Legs a little tired from yesterday.  Ran to Huffman and back in the afternoon.

21 miles (15am/6pm)

Had a good run on the treadmill. I would've rather ran outside (beautiful out), but I only had a small block of time because I had to ref a stupid dodge ball tournament after school.  Started at 7:30 pace and quickly progressed down to 6:30 pace by mile 8.  Then progressed down to 5:50 pace the last mile.  Felt strong. Super hot in garage though.

Easy 6 miles of recovery to Huffman and back in the evening.

10 miles (6 x 800m @ 5K pace w/ 90 sec rest)

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

I felt pretty good and it felt good to go harder today.  Wanted to get an easy recovery run in the afternoon but had to work at soccer game.  It's all good though.

11 miles (5am/6pm)

Easy recovery during lunch and another easy recovery run to Huffman and back in the afternoon.  Legs felt pretty good after yesterday's long run.  Nice to get them moving easy.

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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