February 24th- March 2nd "Week #11"

Mileage for the Year 2014
765 miles

Mileage for the week 2/24- 3/2
92 miles

10 miles

An awesome recovery run this morning in the beautiful sun.  It was also cool out. Ran 5 miles out on Hawes and back.

19 miles ( 1/2 marathon PR 1:11:50)

3 mile easy warm-up with striders
13.1 miles (1:11:50)
3+ mile cool down

I woke up at 4am to get some toast and a cup of coffee to wake up before the 6:30am start.  It was a fast course with the majority downhill.  The weather was also about perfect.  I felt pretty comfortable the entire time.  I never really pushed the pace until I could see the finish. Overall a good race, especially since I was tired all week recovering from my Maui vacation.  Just tired.

6 miles

Easy recovery in phoenix.  I didn't get much sleep on the flight to phoenix.  I was exhausted when I arrived and after a good breakfast, I took a good 2 hour pour nap.  I woke up and did a super easy 6 miler.  It felt pretty good though running in the sun in shorts.

11 miles (5am/6pm)

Both runs today were super easy recovery pace.  I was tired and my legs felt tired this morning before work, but my afternoon run my legs felt great and had some spring back into them.  Leave for Phoenix tonight.

20 miles (5am/15pm)

Easy recovery before work today.  After school I had a real good run, but just feel tired overall.  I felt fine and actually strong, but mentally tired.  I just need to put together a couple of good nights sleep.  I started at 7:30 pace and progressed down to 5:42 pace by the end.

14 miles (8am/6pm)

Both were super easy recovery.  Very tired before work today, but felt better after school running.

11 miles (5am/6pm)

Tired today from a long week in Maui.  Ran an easy 5 during my lunch break and then I ran to Huffman and back after work at another easy recovery pace.  Sun was out!!!!

February 17th- February 23rd "Week #10"

Mileage for the Year 2014
673 miles

Mileage for the week 2/17- 2/23
80 miles "Recovery week"

17 miles

Last day on the island and I awoke up at 6am to get my long run done. Was out the door before 7.  Ran all the way down to Front St in Lahaina and back.  Started at 7 min pace and progressed down to 6 min pace.  I felt pretty good, just a little tired from the week. 17 miles is still kind of long without carrying any water and running in the sun. It was great doing all 6 runs in shorts and no shirt. Definitely coming back to Maui soon.

12 miles

Same exact route as yesterday, but kept it at easy recovery pace.  I also didn't start until after 12pm so it was pretty warm.  Felt good though.

12 miles

Ran my same route.  Started at 7:30 pace and progressed down to sub 6.  Felt good.  My diet hasn't been the best, but I'm on vacation!

10 miles

Easy recovery pace in Maui.  I was running by 7:30am and  I ran the same route.  I could tell my legs were tired from the faster pace yesterday and playing on the ocean yesterday with a stand up board.  I forced myself to run slow, so I can recover for tomorrow's run.  I have to remember that I'm on vacation and it's ok if I deviate from the plan a little.

11 miles (5 x 800m w/ 90 sec rest)

Woke up early to get it done.  Took me a long time to get warmed up.  Ended up doing 4 miles w/ strides before I started the VO2 max stuff.  I also just decided to run at a perceived 5K pace effort for 2:30 min.  The first workout like this always seems hard. I guess I'm just not use to using this system.

10 miles

Started running in the heat of the day.  It was so nice running in the sun in shorts and no shirt.  General aerobic pace and I felt great.

8 miles

Easy recovery pace this morning at 6am.  I woke up early to get it done before my flight to Hawaii!!!!!!

February 10th- February 16th "Week #9"

Mileage for the Year 2014
593 miles

Mileage for the week 2/10- 2/16
103 miles

17 miles (12 @ Marathon Pace)

I had a great workout this morning!!!!  I know I'm in uncharted territory with my fitness, because it felt so easy and comfortable.  I guess it should be, since it's only 12 miles and a Marathon is 26.2.  But, I've done many of these workouts and it has never been so comfortable. This will definetly motivate me the next 9 weeks.  I'm also excited to be going to my daughters dance recital this afternoon.  I love to watch her dance!!! Both my kids work so hard. I'm a lucky man.  Heading to Hawaii tomorrow too.  It works out great because it's also a recovery week.  I can't think of a better place to be while running.  Here is today's workout.

3 mile warm-up w/ striders
12 miles @ MP (5:42, 5:42, 5:39, 5:39, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:30, 5:30)
2 mile cool down

11 miles (7am/4pm)

Very easy recovery pace.  Was able to get a good nights sleep and that helped.  Felt really good.  Big Marathon pace workout tomorrow morning.

18 miles (13am/5pm)

Great Run this morning.  Started at 6am before our In-service day.  Pace started at 7:30pace and progressed down to 5:42 pace.  It felt so EASY running sub 6.  I love how I can just run 13-15 miles and it's a piece of cake.

Easy recovery at noon today.  Kept it super easy and felt great.

12 miles (8am/4pm)

Parent/Teacher conferences all day, so I had to adjust my running times.  I had both runs done by 11:30 this morning.  I was still able to get 4 hours between runs which is ok.  First run was at 5:30am.  Both were super easy recovery pace.  I actually felt really good on both runs.

20 miles (15am/5pm)

Pretty good run this morning.  Started at 7:30 pace and progressed down to 5:46.  It was nice in warm in my garage too. Legs a little tired for the 1st half of the run.

Easy recovery pace to Huffman and back in the evening. Felt good.

13 miles (8am/5pm)

I woke up at 5am to get my first run done before work. Kept both runs at super easy recovery pace.  Calves a little tight in the beginning, but felt good overall.

12 miles (5am/7pm)

Both easy recovery pace runs.  Ran the 1st one during my lunch break and the 2nd one after work.  It sure feels nice right now when school is out that I don't have to go to wrestling practice:)

February 3rd- February 9th "Week #8"

Mileage for the Year 2014
490 miles

Mileage for the week 2/3- 2/9
95 miles

22 miles

Pretty darn good run today.  Ran with TJ and we did the Totem run X2 and I did an extra 3 after that.  I felt pretty good, but the head wind at parts was kinda annoying after awhile.  Happy getting it done.

Ended up with 2nd place this weekend at State.  It's nice that the season is over and I can focus on Boston a little more now.

5 miles

Easy recovery pace at 5:30am this morning.  Last day of the State Championships. We have a slim lead and will need to wrestle well to win State.

8 miles

Easy recovery pace before I left for the State Championships.  Felt real good.  Here I go.  Go South!!!

19 miles (15am/4pm)

Started my run this morning at 5:30am to get it done before work. Started at 7:30 pace and progressed down to 5:42 pace.  Felt really really really good.  It amazes me how good I feel when I get sub 6 min pace.  Gonna be a very busy 2 days coming up with State Wrestling.  I'll do my best to get my runs done, but also need rest.

Easy 4 miles in the afternoon.

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

Great workout this morning at 6am.  Tempo!!!! Here it is:

3 mile warm up w/striders
7 miles straight @ Tempo (5:27, 5:27, 5:21, 5:21, 5:18, 5:18, 5:15)
2 mile cool down

Felt pretty comfortable the entire workout, but I know its hard when it's hot, early, and haven't eaten anything since the night before.  Make you tough though.

Easy 4 mile recovery run before practice.

13 miles (8am/5pm)

Easy recovery before work today and and an easy 5 mile recovery pact to Huffman and back after practice.  Felt good, but legs a little tired and my feet a little beat up still.  Just need to recover from Sunday.

12 miles (8am/4pm)

Both runs today were super easy recovery pace.  Feet were a little sore from the pounding yesterday.  Legs a little tired, but felt good to get them going.  Another busy week with our State Championship this weekend.  Then the training with adequate rest begins!!!!

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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