August 12th- August 18th

Mileage for the Year 2013
2,300 miles

Mileage for the week 8/12- 8/18
70 miles

28 miles (Humpy's Marathon "Big Wild Life" 1st Place- 2:38:41)

Here are my splits:

Mile 1- 5:50
Mile 2- 5:51
Mile 3- 5:51
Mile 4- 6:01
Mile 5- 6:00
Mile 6- 6:15
Mile 7- 5:54
Mile 8- 6:00
Mile 9- 6:05
Mile 10- 6:01
Mile 11- 6:03
Mile 12- 6:03
Mile 13- 6:10
Mile 14- 5:51
Mile 15- 6:07
Mile 16- 6:03
Mile 17- 6:01
Mile 18- 6:13
Mile 19- 6:12
Mile 20- 6:22
Mile 21:- 6:08
Mile 22- 5:54
Mile 23- 5:52
Mile 24- 5:56
Mile 25- 6:06
Mile 26- 6:18
Last .2-  1:21

Happy with my performance today.  It was different just jumping in last minute for sure.  Had some fun with it, but my knee is very angry at me now.  Hopefully I can recover fast and get some fall running in.

Rest Day

I decided to run the marathon tomorrow during my 10-6 shift at Skinny Raven.  I was able to foam roll and stretch good and my knee felt really good.

6 miles

Another easy 6 miles of recovery.  I ran on the treadmill to force myself to run at recovery pace and also I wanted to keep an eye on me knee and be close to home it I need to stop.

6 miles

Easy 6 miles today after 1st day back to work "officially" at south.  I kept it real easy and my knee pain is still there, but not terribly bad?  Hope it leaves soon.

13+ miles

Ran my Boston prep route with an extra loop.  Started at 7:30 pace and progressed down to 5:52 pace.  My last 6 miles were all sub 6 pace.  Averaged 6:28 pace for entire run.  Felt pretty good and effortless after I warmed up some.
My left knee was still bothering me for the first 3+ miles, but then it went away.  Gonna keep icing it and hopefully the pain will go away.

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

I'm still experiencing some pain in my left knee.  It can be sharp at times, but it doesn't get worse when I run. Once I started my 800's I didn't feel it at all, but it's there and I need to keep a special eye on it.

Workout went well today.  I did my 800's between Huffman and Dearmoun and just used my GPS.  I felt pretty good and it was nice to turn over a little.  Here it is:

3 mile warm-up with striders
6 x 800m w/ 90 sec rest ( I averaged about 2:32 per 800).
4 mile cool down (general aerobic pace and last mile was a 6:12)

6 miles

Easy recovery miles to Huffman and back, but experiencing some pain in my left knee cap.  Only when bent.  Almost like a burning sensation.  I don't feel anything when I touch it though.  I'll keep an eye on it.

August 5th- August 11th

Mileage for the Year 2013
2,230 miles

Mileage for the week 8/5- 8/11
81 miles

17 miles

Ran my Boston prep route with elmore extention this morning in the rain.  It wasn't down pouring, but it was steady rain.  I felt okay and didn't push the pace much.  Legs just felt a little beat up and tired still.  Started at 7:40 pace and progressed down to 6:20 pace towards the end.  Averaged 6:45 pace for entire run.

6 miles

Easy recovery run after work today with Jerry Ross.  Felt pretty good, but tired after working 8 hrs. at the store.

17 miles (12am/5pm)

Ran my boston prep route this morning.  Felt pretty good just trying to get them use to more mileage right now.  It rained all morning, but stopped right before I took off which was nice. Started at 7:30 pace and progressed down to 6:10 pace.  Averaged 6:45 pace for the run.

Easy 5 miles of recovery in the rain in the afternoon.

12 miles (6am/6pm)

I wore the heart rate monitor and kept it super easy paced on both runs today. Legs a little heavy and tired, but overall felt good.  To Huffman and back on both runs.

13 miles

Ran my Boston prep route today.  Ran in some light rain, but it felt good.  Started easy at 7:30 pace and progressed down to sub 6 minute pace the last few miles.  I felt really good today.  I may run the Skinny half next sunday.

10 miles (4 @ Tempo)

I wanted to throw in a workout today because it feels so long since I've done anything faster because of Mayors Marathon and Crow Pass.  I ran to Huffman and did my tempo between Huffman and Dearmoun.  I felt okay.  I never felt like I was rolling but I'll take it today.

3 mile warm-up w/ 5 stirders
4 miles @ Tempo (5:32, 5:39, 5:39, 5:34)
3 miles @ General Aerobic pace (last 2 were 6:20 pace)

6 miles

Easy 6 miles today.  Had a rough night and day today.  Just a lot going on in my life.  Feels good to go out and run though.

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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