January 27th- February 2nd "Week #7"

Mileage for the Year 2014
395 miles

Mileage for the week 1/27- 2/2
95 miles

20 miles

Great Long Run today.  Started at 11am from the Post Office with Thaddeus and Tony.  We ran to the Totem and back.  Grabbed a quick gu and a sip of water and headed back. Jake Moe met us for the 2nd half.  I felt pretty strong and we ran most the run at a good clip.  Lots of sub 6 miles which is pretty good considering the terrain and dressed for 15-20 degree weather.  I did feel ready to be done at the end for sure. Good effort today.

5 miles

Super easy at Chugiak during the Conference tournament.  We won another Conference title and it feels good. One more week till state!!!

12 miles

We have our region wrestling tournament starting today, so I ran at 6am to get it out of the way.  It amazes me how these runs feel so easy now.  Started at 7:30 pace and progressed down to 5:49.  Felt awesome.  Big 2 days of wrestling coming up.

12 miles (8am/4pm)

Both runs today were easy easy recovery pace again.  Felt good.  These runs are important and not just junk miles.  They increase volume and work on your aerobic capacity.  Plus, it helps with the weight:)

19 miles (15am/4pm)

Was able to get a good run in before school again this morning.  It's always nice to have it done for the day.  Started at 7:30 pace and progressed down to 5:46 pace the last few miles.  Feels so comfortable.  I guess the idea is to get my body use to running around marathon pace.

Easy 4 recovery miles after practice today.

15 miles
(11 miles w/ 6 @ Tempo AM/ 4PM  )

Had a great tempo workout this morning before school.  I realize that I need to have my tempos be closer to 5:20 pace to reach my goals this spring.  Granted this was done on the treadmill, but I've done this before and I felt more fit than I ever have running these.  Things are looking up.  As long as I keep to the plan and don't get greedy!  I'll stay healthy and have a shot at sub 2:30 in Boston.

3 mile warm-up w/ striders
6 miles @ Tempo (5:30, 5:27, 5:27, 5:21, 5:13, 5:08)
2 mile cool down.

Ran an easy recovery run after practice this afternoon.

12 miles (8am/4pm)

Both runs were super easy recovery pace.  Felt good during both.

January 20th- January 26th "Week #6"

Mileage for the Year 2014
300 miles

Mileage for the week 1/20- 1/26
87 miles

16 miles

Finally was able to get outside.  It was glorious too!!!! Ran from the post office by the aiport to Totem and back and then another 6 mile out and back.  Felt good to run outside and on pavement that didn't have Ice on it.  It was a beautiful day as well with the temps near 40 degrees.  Crazy weather for January.  Started at 7:20 pace and progressed down to 5:45 pace.  Felt good to get the legs moving outside. Lots of uphills and downhills to prepare for Boston.

8 miles

I tried to run outside, but it was stupid icy out. Slipping all over, running too slow, and not having any fun so I turned back home and finished up on the treadmill.  Kept it easy recovery pace.

12 miles

I had to get this done after wrestling practice this afternoon.  I didn't feel to great when I started.  Almost felt dizzy or lightheaded.  I just don't think I eat enough when I have to wait so long to run.  I took a pack of powerbar gel bites and it didn't take long to feel better. Started at 7:30 pace and progressed down to 5:46 pace.  It felt so easy again once I got below 6 min pace. Finally, no wrestling this weekend.  Next 2 weekends will be busy though with regions and state!

11 miles (7am/4pm)

Easy recovery pace runs today.  Felt good.  Dual meet tonight vs. Service.

13 miles

Good run today.  Still an ice rink outside, so the treadmill it was.  Started at 7:30 pace and progressed down to 5:44 pace.  I believe I'm at a whole new level right now. 5:44 pace feels pretty easy and comfortable.

14 miles (10 x 100m striders AM/4PM)

Got my first run done before work today.  It's not always fun getting up at 5am, but nice to have it done early. General Aerobic pace and striders felt good.

An easy recovery pace run right after practice. Right hip was bugging a little.

12 miles (7am/5pm)

Both runs were easy recovery pace.  Legs felt a little stiff for the 1st mile, but warmed up nice and I felt really good.

January 13th- January 19th "Week #5"

Mileage for the Year 2014
213 miles

Mileage for the week 1/13- 1/19
82 miles

20 miles

Ran the first 13 on my Boston prep route and the last 7 on my treadmill.  It was super icy outside and kind of dangerous at times.  It was nice to get outside though. Started at 7:30 pace and progressed down to 5:39 pace. It felt really comfortable too.  Solid week considering I'm still busy with coaching, etc.....

5 miles

Easy recovery pace today. Had a wrestling tournament at Dimond all day too.

14 miles

Great run today.  Started at 7:30 pace and progressed down to 5:42 pace.  Felt really comfortable.  I think it maybe a little too warm in my garage, because I can wring my shirt and shorts out at the end.  I know it'll help if the weather is warmer in Boston.  Just need to make sure I drink water while running.

12 miles (6am/6pm)

Both runs were easy recovery pace.  Ran during lunch on treadmill at school.  Then I ran to Huffman and back after practice tonight.  Felt good to be OUTSIDE!!!

11 miles

Ran before work again this morning.  Have a wrestling meet tonight, so I had no other choice.  I felt really good again.  Started at 7:30 pace and progressed down to 5:52.  Kept it fairly easy.  I guess that's general aerobic pace.

10 miles (5 @ Tempo)

Good workout this morning before work. It was a progressive tempo workout. Felt really good and very comfortable during the whole thing. Kept feeling stronger as the miles went by.

3 mile warm-up with striders
5 miles @ Tempo (5:33, 5:27, 5:21, 5:15, 5:10)
2 mile cool down

10 miles (5.5am/4.5pm)

Both easy recovery runs.  Felt good during both.

January 6th- January 12th "Week #4"

Mileage for the Year 2014
131 miles

Mileage for the week 1/6- 1/12
81 miles

20 miles

After a long bus ride from Fairbanks, I sucked it up and got on the treadmill.  It was snowing outside and I was tired, so I just got on the treadmill. Started at 7:30 pace and progressed down to 5:33 pace.  Kept it pretty easy the first 10 miles.  The last 4-5 miles were sub 6.  I felt great and it was so easy.

6 miles

Ran the halls of North Pole High School like I did when I was in high school.  Kept it easy at recovery pace.

10 miles

Woke up at 3:20 and was running before 4am to get it done before we boarded the bus for Fairbanks.  I was tired, but felt pretty good running and pumped I got it done.

10 miles (6am/4pm)

Both runs today were done at recovery pace.  Busy, but got it done. Felt a little vertigo in the afternoon while running after practice.

15 miles

Had a real good run today and I felt very strong.  Started at 7:30pace and progressed down to 5:30pace.  I felt strong the last few miles that were sub 5:40 pace.  I honestly felt like I could've kept that for another hour.

10 miles (10 x 100m striders)

Ran after practice tonight and it went well.  Threw in 10 striders as well.  Don't enjoy having to still run after a long day, but that's the way it is for awhile.

10 miles (6am/4pm)

Both easy recovery pace.  My feet were a little beat up from the terrain yesterday during long run.  I felt good though.  Back to school and busy.

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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