June 24th- June 30th "Post Marathon Recovery"

Mileage for the Year 2013
1,807 miles

Mileage for the week 6/24- 6/30
28 miles

8 miles

Nice and cool overcast day.  Perfect for running.  I felt the best I have all week, but legs still tired.  I probably ran a little too fast, but wanted to turn the legs a little instead of just slugging along.  Averaged 6:48 pace, but ran a 6:10 last mile.  I'm gonna take it easy again next week, but plan on running Lost Lake easy on Wednesday.

6 miles

My back was super tight this morning and during my run.  I think I slept on my stomach too long.  It got a little better as the run went along. Kept it super easy again.  Wasn't the best run because of my back.

5 miles

Ran with a big group today from the Skinny Mini Store.  I actually just ran with Jerry and Ryan Beckett because we were keeping it real easy after the marathon still.  It was nice to see a group of motivated athletes.  Looks like we are in the process of getting an advanced group of runners together and do some races outside of the AK. It'll be nice to do some long runs in a group format as well as some track workouts too.

5 miles

Easy recovery.  Nice to get outside in this sun and burn some energy.  I did feel better than yesterday, but legs still dead!

4 miles

Super easy pace today.  I've been walking and it's felt good to get the legs moving, but I really wanted to try and run slow today.  Not much energy in the legs, but it felt good to run for 30 minutes and get the heart rate up.

Off- walking

Off- walking

June 17th- June 23rd "Week #18- RACE WEEK!!!!!"

Mileage for the Year 2013
1,779 miles

Mileage for the week 6/17- 6/23
52 miles


28+ (Marathon and small warm-up)

Mayors Marathon

My Garmin says I ran 26.62 in this race. It very well could be off.  I don't think I ran that fast on my first mile, but possible.  Just something to think about. My Garmin was 2:34:25 for 26.2.  2:36:27 for 26.62.

26.2=   2:34:25
26.62= 2:36:27

Mile 1: 5:38.2
Mile 2: 6:03.1
Mile 3: 6:00.1
Mile 4: 5:55.7
Mile 5: 5:50.3
Mile 6: 5:54.3
Mile 7: 5:59.0
Mile 8: 5:45.5
Mile 9: 5:48.7
Mile 10: 5:50.9
Mile 11: 6:03.8
Mile 12: 5:54.1
Mile 13: 6:04.4
Mile 14: 6:30.6
Mile 15: 5:37.1
Mile 16: 5:49.0
Mile 17: 5:45.1
Mile 18: 5:41.2
Mile 19: 5:43.7
Mile 20: 5:49.5
Mile 21: 5:53.9
Mile 22: 5:44.3
Mile 23: 5:46.5
Mile 24: 5:37.5
Mile 25: 5:49.7
Mile 26: 5:59.1
Last .2: ???
Last .62:  3:52

4+ miles

Ran an easy 30 minute shake out run.  First overcast day I've seen in the past 3 weeks.  Nice and cool outside and I'd be very happy if tomorrow was the same weather.  I felt great today and I know I'm ready to roll tomorrow!  Just need to stick to my plan and be tough.

6 miles w/ 6 x 100m striders

Ran to Huffman and back and did some striders.  Another beautiful and sunny day.


First real day of no running in the past 135 days.  I've never ran this day while doing Boston because it's a travel day, so I'm gonna stick to that. I did go for a 30 minute walk though.

8 miles (2@ MP) HOT!!

Ran at 2pm and it was 84 degrees out and no clouds.  I did my Marathon pace between Huffman and Dearmoun and ran a little too fast at 5:42 pace.  It wasn't really comfortable but I'm going to chalk that up to the Heat.  It'll be a lot cooler on saturday at 8am plus the weather is suppose to drop a little.

6 miles- recovery

Super easy to Huffman and back.

June 10th- June 16th "Week #17"

Mileage for the Year 2013
1,727 miles

Mileage for the week 6/10- 6/16
57 miles

6 miles

I waited until 8pm to get my run in today because of the late night. I was gonna take the day off, but I'm glad I ran now.  Next Saturday is the big day!

13 miles

Ran my boston prep route this morning.  Started at 7:20 pace and progressed down to 5:45 pace toward the end.  Average 6:27 pace for the run.  I felt great and I'm as ready as I'm going to be for next saturday!!! Just need to be careful about my diet and sleep and get to the line feeling good!!!!!!

6 miles- recovery

Beautiful and sunny out again today.  It's unbelievable the weather we've been having.  Ran an easy 6 miles at recovery pace, but my right hip has been bothering me when I start out.  Pretty painful actually today. Need to keep an eye on that for sure.

10 miles ( 3 x 1 mile @ 5K pace w/ 2 min rest)

I ran up to Hanshew's track today to do this workout.  I really wanted to do it on a track, so I didn't have to worry about traffic and see what I could do on a flat surface.  The first one felt the easiest and I really had to work the last 2.  Probably a little faster than 5K pace.  I would say longer 5K work is my least favorite workouts.  Anything over 800's I don't like. Lol

3 mile warm-up w/ 6 striders
3 x 1 mile (4:57, 4:58, 4:58)
4 miles of general aerobic/cool down

6 miles- recovery

Kept it super easy again.  I can't believe the weather we have been having. We really appreciate it more after the past 2 winters!  Gonna try not to eat so much during this taper. I want to keep my weight down while I'm not running as much.

10 miles (8 x 100m striders)

We are having some great weather lately!!!!  Ran my south loop and threw some striders in towards the end. Feeling great!  General Aerobic pace and I was running 6:15-20 pace with no effort.

6 miles- recovery

Another beautiful sunny day!  Kept it easy and I felt really good.

June 3rd- June 9th "Week # 16"

Mileage for the Year 2013
1,670 miles

Mileage for the week 6/3- 6/9
88 miles

17 miles

Ran with Jerry Ross on the Mayors Marathon course.  It was nice to get a picture of the tank trail area.  I forgot how rocky some of that section is.  I'll have to make sure to pick a line and try not to waste a lot of energy through that section.  We ran basically 6:30 pace through the trails and then the last 5 miles I ran sub 6 pace and it felt pretty easy.  My last mile was around 5:40 pace.  Now I just need to get to the line feeling rested and healthy.  It's been a pretty good marathon build-up for this one.  I'm excited.

10 miles (5 @ Tempo)

Felt pretty good today.  I ran to Huffman and did my tempo between Huffman and Dearmoun back and forth and my last mile was gradually uphill from Huffman to O'Malley.  Here it is:

3 mile warm-up w/ striders
5 miles @ Tempo (5:21, 5:32, 5:29, 5:32, 5:32)
2 mile cool down

I really like doing this on the roads instead of the track.  It gives me an opportunity to run up and down hills while running at tempo pace.  Today I didn't even keep track of my mile splits just went off of effort and then looked at my Garmin after my workout.

14 miles (8am/6pm)

Both runs were easy pace and it was very hard to keep it easy because I felt really good.  Finally back in Alaska where the running temps are perfect!!!!!

7 miles (6 x 100m striders)

Had a great time at the Mumford and Sons concert last night.  Last run here in the desert, but I still ran up at the Club house because I slept in a little do to the late night.  Felt really good though running at recovery pace with some striders.  Looking forward to running in Anchorage temps tomorrow.

14 miles

I woke up at 5:15, because I did not want to run in the heat and I really wanted to run outside.  I was out the door before 6am and it felt pretty good outside.  It took me about a mile to get warmed up, but I felt good this run. Maybe I'm getting a little acclimated to this heat.  Started off easy and kept progressing.  My last couple miles were around 5:40- 5:45 pace.  Nice to have it done early in the morning.

14 miles (10am with 8x100m striders/4pm)

Ran both of my runs today at the club house.  In the morning I ran at general aerobic pace and did some striders towards the end.  I felt pretty good.  Super easy recovery in the afternoon.

12 miles (7am/5pm)

Both runs were easy recovery pace.  Decided to sleep in a little, so I did both runs at the club house on the treadmill to avoid the 109 degree temps here in Phoenix.  Legs a little sore from yesterday's long run.  I think it has to do more with the longer downhills affecting the quads, which is actually good for my training.

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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