Mileage for the Year 2014
2,020 miles
Mileage for the week 6/30- 7/6
102 miles
7/6
19 miles
Ran my Boston prep route again with elmore extention. My PF is still a little flared due to Lost Lake, but it felt pretty good as I warmed up. I was going to take it easier today just because my feet were hurting a little from Lost Lake the last couple of days. I started out at 7:30 pace and progressed to sub 7 by mile 3. I really started to feel better around 10 miles and I picked it up and progressed down to 5:40 pace the last 3 miles. I felt really good which is encouraging. I've come to terms that I need to stay on smoother surfaces with this PF this summer. Which probably means not a whole lot of trail running:(
7/5
12 miles (6am/6pm)
Both runs today were to Huffman and back at recovery pace. My feet are still beat up from Lost Lake and my legs are tired. Hopefully I feel better on my long run tomorrow. I think a good night sleep will help too.
7/4
Off
I was pretty beat up today. My PF was angry and my ankle that I twisted was hurting a little. It was a beautiful day in Seward and fun to watch all the races. Probably a good rest day:)
7/3
21 miles (6am/15pm)- Lost Lake Run
Ran a nice and easy recovery pace run to Huffman and back in the morning. Then took my annual trip to Seward with Jerry Ross and we ran the Lost Lake Trail from Primose. We got started at 8:40pm. We took it easy and it's probably my favorite trail run in all of Alaska. My PF on my heel started to bother me though. I believe it had to do with the uneven trail and of course it really bothered my coming down towards seward because I'm a heel striker. I also twisted my right ankle pretty good too. I was wearing my big Hokas too, so that probably didn't help with twisting my ankle.
7/2
21 miles (15am/6pm)
Great run this morning. Huge help getting up 3 hrs and eating before my run. Beautiful and sunny day as well. Ran my Boston prep route with elmore extention. I started at 7:30 pace and progressed down to a 5:35 last mile. I was about 6 min pace from mile 8 on. Didn't intend to run so fast, but felt really good, so I went with it.
Super easy slow recovery pace to Huffman and back in the evening.
7/1
16 miles (10 miles w/ 20-30 sec strides in am/6pm)
Woke up at 7am to get a cup of coffee and warm-up a little before my run. Ran my South loop. Took me a few miles to get warmed up this morning, which is usually the case recently. Started at 7:45 pace and progressed down to 6:30 pace for at least the 2nd half of run.
I got off a little earlier today from work and did 6 easy recovery miles to Huffman and back. Legs felt a little tired as usual.
6/30
13 miles (7am/6pm)
I felt good during both of my recovery pace runs today. Ran to Huffman and back on both of them. My heel didn't really bothering me much either. I also had another great massage from Katie. It still was painful at times, but I'm doing better now with the massages. They hurt so good:)
June 23rd- June 29th
Mileage for the Year 2014
1,918 miles
Mileage for the week 6/23- 6/29
112 miles
6/29
18 miles
Great Long run today. I woke up about 2 hrs before I took off. Had some coffee and toast. It was a beautiful sunny day!!!!!! Started at 7:30 pace and progressed down to a 5:39 last mile. I started pushing the pace a little at the 8 mile mark and I felt great. I'm surprised a little too since this is also a new mileage PR of 112 miles. I must be getting fit. Time to recover tomorrow and get a massage.
6/28
13 miles (7am/6pm)
A couple of great runs today. Both were at easy recovery pace and both were in the sun!!!!! Hoping tomorrow's long run has good weather too.
6/27
18 miles (12am/6pm)
Makes a big difference when I can get some sleep and wake up and have a little breakfast before getting out and running. I felt pretty good today after a couple miles. I ran my Boston prep route again which I plan on running a lot this summer because it has some good hills for me. Started at 7:30 pace and progressed down to a 5:30 last mile. I even ran up Huffman in sub 7. Nice to have a run like this while building up my mileage, because the last few days my legs have felt tired.
Easy Recovery pace to Huffman and back in the evening. Legs felt tired, but was enjoyable to listen to music while running easy.
6/26
13 miles (7am/6pm)
Both runs were at recovery pace, but my legs did feel tired. They did feel better as I warmed up though. I also have now run 4 straight runs in the rain. Lame.
6/25
21 miles (15am/6pm)
I woke up at 6am so I could get out the door by 7am to get my 15 miler done. The way my heel is, I really need to get up and move around and stretch to be able to run early in the morning. I ran my Boston prep route w/ Elmore extention. I took me awhile to warm-up and I really never felt great during the entire run. It also started raining pretty good about 1/2 way into the run. Nice to have it done before work though.
Ran an easy recovery pace home from work. I actually really enjoy these runs after work. It's a nice and quick way to double.
6/24
16 miles (10am w/ 4@ Tempo/ 6pm)
Pretty good workout this morning. I did my tempo miles between Huffman and Dearmoun with the rolling hills. I felt pretty good, but not as good as I have. The first tempo miles are usually the roughest in my build-up for a marathon though. Here is the workout:
3 mile warm-up w/ strides
4 miles Tempo (Between 5:34-5:40 pace w/ no rest)
3 miles- General Aerobic pace.
In the evening I did an easy 6 miles at recovery pace to Huffman and back. Sun was shining on both runs, so that was nice:)
6/23
13 miles (7am/6pm)
Both easy recovery runs today. In the evening I decided to run by taelynns dance studio on the trails. It was nice to do something different. Felt pretty good today.
1,918 miles
Mileage for the week 6/23- 6/29
112 miles
6/29
18 miles
Great Long run today. I woke up about 2 hrs before I took off. Had some coffee and toast. It was a beautiful sunny day!!!!!! Started at 7:30 pace and progressed down to a 5:39 last mile. I started pushing the pace a little at the 8 mile mark and I felt great. I'm surprised a little too since this is also a new mileage PR of 112 miles. I must be getting fit. Time to recover tomorrow and get a massage.
6/28
13 miles (7am/6pm)
A couple of great runs today. Both were at easy recovery pace and both were in the sun!!!!! Hoping tomorrow's long run has good weather too.
6/27
18 miles (12am/6pm)
Makes a big difference when I can get some sleep and wake up and have a little breakfast before getting out and running. I felt pretty good today after a couple miles. I ran my Boston prep route again which I plan on running a lot this summer because it has some good hills for me. Started at 7:30 pace and progressed down to a 5:30 last mile. I even ran up Huffman in sub 7. Nice to have a run like this while building up my mileage, because the last few days my legs have felt tired.
Easy Recovery pace to Huffman and back in the evening. Legs felt tired, but was enjoyable to listen to music while running easy.
6/26
13 miles (7am/6pm)
Both runs were at recovery pace, but my legs did feel tired. They did feel better as I warmed up though. I also have now run 4 straight runs in the rain. Lame.
6/25
21 miles (15am/6pm)
I woke up at 6am so I could get out the door by 7am to get my 15 miler done. The way my heel is, I really need to get up and move around and stretch to be able to run early in the morning. I ran my Boston prep route w/ Elmore extention. I took me awhile to warm-up and I really never felt great during the entire run. It also started raining pretty good about 1/2 way into the run. Nice to have it done before work though.
Ran an easy recovery pace home from work. I actually really enjoy these runs after work. It's a nice and quick way to double.
6/24
16 miles (10am w/ 4@ Tempo/ 6pm)
Pretty good workout this morning. I did my tempo miles between Huffman and Dearmoun with the rolling hills. I felt pretty good, but not as good as I have. The first tempo miles are usually the roughest in my build-up for a marathon though. Here is the workout:
3 mile warm-up w/ strides
4 miles Tempo (Between 5:34-5:40 pace w/ no rest)
3 miles- General Aerobic pace.
In the evening I did an easy 6 miles at recovery pace to Huffman and back. Sun was shining on both runs, so that was nice:)
6/23
13 miles (7am/6pm)
Both easy recovery runs today. In the evening I decided to run by taelynns dance studio on the trails. It was nice to do something different. Felt pretty good today.
June 16th- June 22nd
Mileage for the Year 2014
1,806 miles
Mileage for the week 6/16- 6/22
94 miles
6/22
18 miles
I had a real good run today. Stayed out way too late with Jerry Ross last night though. I was able to get my run started at 2pm. Started out at 7:28 pace and progressed down to a fast 5:35 last mile. Ran my hilly Boston prep route too with elmore extention. I had a solid week and I'll continue to do the little things for my heel pain.
6/21
12 miles (7am/5pm)
Both were recovery pace. Ran to Huffman and back with some extra in the morning. Ran with Jerry Ross on Chester and Coastal Trail in the evening. Was nice to run with someone and somewhere different. Felt good.
6/20
15 miles (10am/5pm)
Ran my South loop before work this morning. Takes me a couple of miles to warm up for sure. Felt pretty good running. Started at 7:45 pace and progressed down to 6:20 pace. My left heel was a little annoying, but ok.
Easy recovery pace after work. Felt really good and was warm and sunny!
6/19
8 miles
Easy recovery pace after work. I ran home from the Mini and added a couple miles. Sun was out too:)
6/18
13 miles
Started running at 8am this morning to be able to make it to my sports massage with Katie. Ran my Boston prep route. I felt ok. Started at 7:30 pace and progressed down to 6:10 pace. Left heel was ok, actually both my feet were a little beat up. The massage was also painful, but in a good way:)
6/17
16 miles (10 miles w/ 10 x 20 sec striders in AM/ 6 miles PM)
Was able to get up early and run my south loop before a 10-7 shift at the Raven. I was surprised to wake up and see that the sun was out. I made some coffee and began stretching my calves and foot. If I have to get up an hour before my run to do this then so be it. I ran at general aerobic pace starting at 7:30 pace and progressing down to 6:20-6:30 pace. Felt good to throw in the strides too.
Easy recovery pace after work today. Ran home from Skinny Raven.
6/16
12 miles (6am/6pm)
Both runs were easy recovery pace to Huffman and back. My legs did feel tired and my heel was bothering me a little. I didn't run in the Hoka in the morning and maybe my heel bothered me more with the less cushion.
1,806 miles
Mileage for the week 6/16- 6/22
94 miles
6/22
18 miles
I had a real good run today. Stayed out way too late with Jerry Ross last night though. I was able to get my run started at 2pm. Started out at 7:28 pace and progressed down to a fast 5:35 last mile. Ran my hilly Boston prep route too with elmore extention. I had a solid week and I'll continue to do the little things for my heel pain.
6/21
12 miles (7am/5pm)
Both were recovery pace. Ran to Huffman and back with some extra in the morning. Ran with Jerry Ross on Chester and Coastal Trail in the evening. Was nice to run with someone and somewhere different. Felt good.
6/20
15 miles (10am/5pm)
Ran my South loop before work this morning. Takes me a couple of miles to warm up for sure. Felt pretty good running. Started at 7:45 pace and progressed down to 6:20 pace. My left heel was a little annoying, but ok.
Easy recovery pace after work. Felt really good and was warm and sunny!
6/19
8 miles
Easy recovery pace after work. I ran home from the Mini and added a couple miles. Sun was out too:)
6/18
13 miles
Started running at 8am this morning to be able to make it to my sports massage with Katie. Ran my Boston prep route. I felt ok. Started at 7:30 pace and progressed down to 6:10 pace. Left heel was ok, actually both my feet were a little beat up. The massage was also painful, but in a good way:)
6/17
16 miles (10 miles w/ 10 x 20 sec striders in AM/ 6 miles PM)
Was able to get up early and run my south loop before a 10-7 shift at the Raven. I was surprised to wake up and see that the sun was out. I made some coffee and began stretching my calves and foot. If I have to get up an hour before my run to do this then so be it. I ran at general aerobic pace starting at 7:30 pace and progressing down to 6:20-6:30 pace. Felt good to throw in the strides too.
Easy recovery pace after work today. Ran home from Skinny Raven.
6/16
12 miles (6am/6pm)
Both runs were easy recovery pace to Huffman and back. My legs did feel tired and my heel was bothering me a little. I didn't run in the Hoka in the morning and maybe my heel bothered me more with the less cushion.
June 9th- June 15th
Mileage for the Year 2014
1,712 miles
Mileage for the week 6/9- 6/15
87 miles
6/15
16 miles
I was out the door by 8am and ran my Boston prep route and elmore extention before work at Skinny Raven. Started at 7:30 pace and progressed down to a 5:52 last mile. Legs felt a little tired the first 4-5 miles, but then I warmed up nice. This was a great first week of training for Bemidji. It's really encouraging and I'm surprised I ran 87 miles, because it didn't feel like it. It helps to run doubles and I kept my recovery runs very easy.
6/14
11 miles (6am/5pm)
Both runs were at easy recovery pace. Ran my Huffman and back route and I felt pretty good once my legs got moving. Hoping to have my 1st long run in a long time before work tomorrow.
6/13
10 miles
I had another great run today. I ran my South loop and started at 7:20 pace and progressed down to 6 min. pace. I felt really comfortable and tried to work on running with an efficient form and quicker leg turnover. Heel wasn't even an issue!!!!! I need to keep up with the rehab though.
6/12
12 miles (6am/6pm)
Super easy this morning before work to Huffman and back. Felt good getting it done before work and I enjoy the recovery pace sometimes. I ran from Skinny Raven after work today. Kept it easy too.
6/11
12 miles
I had a real good run today. Got off work at 3pm and I ran my Boston prep route. I started at 7:20 pace and progressed down to 5:40 pace. My last 5 miles were sub 6. I averaged 6:23 pace for the run. I'm not sure why I decided to run a little faster today, it could be because my heel felt super good. I felt good, but I also felt like I was working too. I'm sure I'll be sore tomorrow, so I'll keep it recovery pace. This is encouraging. When you have an injury, it starts to make you not take things for granted.
6/10
14 miles (10am w/10x20 sec strides/4pm)
Ran my 1st run at noon in the pouring rain. Ran my South loop and started at 7:15 pace and progressed down to 6:15 pace. Threw in 10 strides towards the end. Felt good.
Super easy recover pace to Abbott and back in the evening. Pouring rain again.
6/9
12 miles (6am/6pm)
Easy recovery to Huffman and back this morning. Felt good running in the light rain. Kept it easy and my heel felt pretty good.
Another easy recovery pace in the afternoon. Same route.
1,712 miles
Mileage for the week 6/9- 6/15
87 miles
6/15
16 miles
I was out the door by 8am and ran my Boston prep route and elmore extention before work at Skinny Raven. Started at 7:30 pace and progressed down to a 5:52 last mile. Legs felt a little tired the first 4-5 miles, but then I warmed up nice. This was a great first week of training for Bemidji. It's really encouraging and I'm surprised I ran 87 miles, because it didn't feel like it. It helps to run doubles and I kept my recovery runs very easy.
6/14
11 miles (6am/5pm)
Both runs were at easy recovery pace. Ran my Huffman and back route and I felt pretty good once my legs got moving. Hoping to have my 1st long run in a long time before work tomorrow.
6/13
10 miles
I had another great run today. I ran my South loop and started at 7:20 pace and progressed down to 6 min. pace. I felt really comfortable and tried to work on running with an efficient form and quicker leg turnover. Heel wasn't even an issue!!!!! I need to keep up with the rehab though.
6/12
12 miles (6am/6pm)
Super easy this morning before work to Huffman and back. Felt good getting it done before work and I enjoy the recovery pace sometimes. I ran from Skinny Raven after work today. Kept it easy too.
6/11
12 miles
I had a real good run today. Got off work at 3pm and I ran my Boston prep route. I started at 7:20 pace and progressed down to 5:40 pace. My last 5 miles were sub 6. I averaged 6:23 pace for the run. I'm not sure why I decided to run a little faster today, it could be because my heel felt super good. I felt good, but I also felt like I was working too. I'm sure I'll be sore tomorrow, so I'll keep it recovery pace. This is encouraging. When you have an injury, it starts to make you not take things for granted.
6/10
14 miles (10am w/10x20 sec strides/4pm)
Ran my 1st run at noon in the pouring rain. Ran my South loop and started at 7:15 pace and progressed down to 6:15 pace. Threw in 10 strides towards the end. Felt good.
Super easy recover pace to Abbott and back in the evening. Pouring rain again.
6/9
12 miles (6am/6pm)
Easy recovery to Huffman and back this morning. Felt good running in the light rain. Kept it easy and my heel felt pretty good.
Another easy recovery pace in the afternoon. Same route.
June 2nd- June 8th
Mileage for the Year 2014
1,625 miles
Mileage for the week 6/2- 6/8
32 miles (3 hrs. of elliptical)
6/8
10 miles
I woke up early to get some coffee and take the time to warm-up my foot to run. I iced and rolled and stretched. It felt pretty darn good in my run. I ran my south loop today and started at 7:15 pace and was sub 6 the last couple.
6/7
6 miles
Ran to Huffman and back. Super easy today and my legs felt tired. It probably had to do with yesterday's run and possibly the effects of my massage. Todd List gave me a heel cup to try out. Added cushion and has a fascia plate. I think it helped a little, so I'll continue to use it in my walk around shoes and running.
6/6
10 miles
Ran my south loop today. I'm sure I felt good today, because my legs are fresh. I started at 7:20 pace, but last few miles were 6:20 pace and it felt easy. Heel still had annoying pain though.
6/5
6 miles
First run today in a week. Ran to Huffman and back. Heel still feels the same. I'm not going to just sit around and wait for it to get better, because it might not improve. As long as I can tolerate it and it doesn't get worse I should be fine. I'm going to continue to be very active in my stretching, rolling, and icing. I also got a Sports massage for the 1st time today by Katie. It was very enlightening and I'm a mess:) Gonna try to get one every 2 weeks until my Fall marathon.
6/4
Off- Elliptical 60 minutes
6/3
Off- Elliptical 60 minutes
6/2
Off- Elliptical 60 minutes
1,625 miles
Mileage for the week 6/2- 6/8
32 miles (3 hrs. of elliptical)
6/8
10 miles
I woke up early to get some coffee and take the time to warm-up my foot to run. I iced and rolled and stretched. It felt pretty darn good in my run. I ran my south loop today and started at 7:15 pace and was sub 6 the last couple.
6/7
6 miles
Ran to Huffman and back. Super easy today and my legs felt tired. It probably had to do with yesterday's run and possibly the effects of my massage. Todd List gave me a heel cup to try out. Added cushion and has a fascia plate. I think it helped a little, so I'll continue to use it in my walk around shoes and running.
6/6
10 miles
Ran my south loop today. I'm sure I felt good today, because my legs are fresh. I started at 7:20 pace, but last few miles were 6:20 pace and it felt easy. Heel still had annoying pain though.
6/5
6 miles
First run today in a week. Ran to Huffman and back. Heel still feels the same. I'm not going to just sit around and wait for it to get better, because it might not improve. As long as I can tolerate it and it doesn't get worse I should be fine. I'm going to continue to be very active in my stretching, rolling, and icing. I also got a Sports massage for the 1st time today by Katie. It was very enlightening and I'm a mess:) Gonna try to get one every 2 weeks until my Fall marathon.
6/4
Off- Elliptical 60 minutes
6/3
Off- Elliptical 60 minutes
6/2
Off- Elliptical 60 minutes
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About Me
- Tom Ritchie
- Anchorage, Alaska, United States
- Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School