May 26th- June 2nd

Mileage for the Year 2014
1,593 miles

Mileage for week 5/26- 6/1
40 miles

Off- Elliptical for 90 minutes

Off- Elliptical for 75 minutes

Off- Elliptical for 60 minutes

6 miles

My run this morning sucked!  My heel pain is not getting any better at all. I'm sure it's Plantar Faciaitis.  It's tolerable, but it's no fun and it does hurt.  It's been hurting since May 5th and I wonder if it is related to my achilles injury before Boston.  I'm not sure what I'm going to do.  I'm going to read some literature and learn how to heal it.  I'm not going to be running in the mornings anymore for sure, because that's when it's worse.  Maybe move to softer surfaces again for awhile.  Maybe pool and elliptical for a week or more. Ugggh...

6 miles

Easy recovery pace before work today.  Took it real slow to recover and to warm up my left heel.  Nice to run in the morning though.

10 miles (8 x 400m @ 5K pace w/ 1:30 rest)

Ran after work today from Skinny Raven.  I ran home and did the 400s on King St. I felt pretty good tonight and was fun to do a 400m workout. I think it's the first time I've done one in the last 7 years.

Here it is:
3 mile warm-up w/ Striders
8 x 400m (1:14-1:16 pace)
4 mile general aerobic

6 miles

Super easy recovery to Huffman and back.  Still smokey and my left heel is still painful, but goes away intermittently or gets better as I run.  It definitely feels better when I run on softer surfaces.

May 19th- May 25th

Mileage for the Year 2014
1,553 miles

Mileage for the week 5/19- 5/25
63 miles

14 miles

I felt great today.  Actually probably the best I felt since Boston.  Started at 7:25 pace and progressed down to my last 3 miles were all sub 6.  Still have heel pain though.  Ran my Boston prep route too.  The fires from Kenai are making it really hazy and smoky out.

9 miles

3 mile warm-up w/ striders
3 x 1200m @ Tempo (5:27 pace) w/ 2 min rest
1 x 1600m (1:25, 1:20, 1:15, 1:10)
2 mile cool down

I did my Tempo work between Huffman and Dearmoun and the mile on the track at Hanshew.  I felt pretty good.

9 miles

LAST DAY OF SCHOOL!!!!! Ran a General Aerobic pace to Dearmoun and back with an extra mile before heading up to South.  I felt pretty good and it was nice to do it before work.  My left heal still hurts, I may not race the Twilight 12K next friday.

6 miles

Easy recovery pace on the turf.  Kept it super easy.  Felt ok.

9 miles w/ 5 x 1000m

Ran after work from Skinny Raven.  Did an easy 3 mile warm-up w/ striders.  I felt better and better as I did my 1000m intervals.  I was able to do them back and forth on King Street, so the terrain was pretty flat with some rolling sections.

Here it is:
3 mile warm-up w/ striders
5 x 1000m (5:30ish pace with last 2 sub 5:20 pace)- 2 min rest-1:45 rest
2 mile cool down.

My left heel is super tender in the morning.  I can barely put weight on it.  It gets so much better as the day goes on until I don't really feel it anymore.  Frustrating.......

10 miles (6am/4pm)

Both were easy recovery pace.  Ran on the turf at south and then my 2nd run was from Skinny Raven on Dimond.  My legs felt pretty good.  My left heel hurts pretty good when I put weight on it and especially in the morning.  Not sure if it's plantar faciatis or not. It does feel a heck of a lot better after its warmed up, but still bothers me that it's not getting a lot better.  I still feel like an old man and I'm going to get a massage this week.

6 miles

Easy recovery pace on the field turf at South.  I ran the last 20+ minutes barefoot.  Felt pretty good, but still have that left heel pain.  Still tolerable.  Did some eccentric calve raises when finished.

May 12th- May 18th

Mileage for the Year 2014
1,490 miles

Mileage for the week 5/12- 5/18
60 miles

12+ miles

Ran my Boston prep route this morning.  Another beautiful sunny day in the AK!  My legs were tired and a little tight from yesterday's workout.  I still threw in 6 x 30 sec. striders at the end.

10 miles

Had a fun workout today. Todd List is helping me with getting a little more speed this summer and I plan on running a 10K and 5K this summer and get my 1/2 marathon time down in august before my fall marathon.  Here it was:

3 mile warm-up w/ striders
4X (2 min hard, 1 min easy, 1 min hard, 30 sec easy, 30 sec hard)- 5K pace
4 X 200m @ 1 mile pace
1.5 mile cool down

6.5 miles

Easy recovery pace on the turf at South.  Felt good and it was another beautiful day in paradise.  Super excited for my daughters dance recital tonight!!!!

10 miles

Ran in my Hokas again and on the turf field. Talk about a nice surface!  Started easy and ran at General Aerobic pace.  It's a lot of circles, but want to recover 1 more week from Boston.  Ran the last mile on the actual track in 6:15 pace.

10 miles (4 @ Tempo)

1/2 day at work because of graduation, so I was able to start my run around 11:30am today.  It was my first workout since Boston.  I did my tempo miles between Huffman and Dearmoun and they felt ok.  I kept them around 5:35 pace since I didn't want to push it.  I also ran in my Hoka's since I left my trainers at work yesterday.  I felt pretty good and it was nice to know my Achilles is pretty much all healed up!

3 mile warm-up
4 miles @ Tempo (5:35 pace avg.)
3 miles @ General aerobic (6:30 pace).

5.5 miles

Easy after work tonight.  I work the Hoka's for the first time and they felt great.  I'm thinking of using these as my recovery running shoes.

6 miles

Super easy recovery pace on the field turf at South.  Another beautiful and sunny day.

May 5th- May 11th

Mileage for the Year 2014
1,430 miles

Mileage for the week 5/5- 5/11
44 miles

10 miles

Ran after work today at Skinny Raven.  It was close to 70 degrees and sunny!  Ran my South Loop with an extra mile. Kept it general aerobic pace and threw in 8 X 30 second pick ups.  I'm not gonna lie, I still feel pretty trashed in my legs. I need a massage!

8 miles

Beautiful sunny day in Anchorage.  Ran to Dearmoun and back.  It felt so good to be outside in the sun.  My legs felt pretty good too.  Still have pain in my left heel.  It's definitely something I feel comfortable running through.

8 miles

Ran on the field turf again. Kept it easy and my left heal still hurts.  I've had this before and it gets better when I warm up. Gonna ice and stretch and continue to run easy.  Another beautiful sunny day!!! Happy it's the weekend too.

6+ miles

Another easy run.  Ran around the campus of South Anchorage.  Mostly softball, football fields.  I kept it easy, but legs feel a little tired still.  I may take a day of no running tomorrow just because.  I want to make sure I'm recovered from this marathon.

6 miles

Another easy 6 on the turf with some striders.  I felt good. I believe my Achilles is healed.  I'll continue to do my eccentric exercises and take it easy all this week.


6 miles

Super easy on the field turf at South.  Probably the best I felt since starting back to some sort of running. No pain at all in my Achilles which is awesome!  I'm still tender in my left heal region, but was better as I  warmed up.  I even did 6 x 20 second striders.

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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