Mileage for the Year 2014
3,245 miles
Mileage for the week 9/29- 10/5
58 miles
10/5
7 miles
Ran with Anna Dalton and Ryan Beckett this morning. It was cold and a little windy, but it felt good to run in. It was nice to run easy today and with 2 others that will be running Chicago next sunday. We've all put a lot of work into our races next week and I have a feeling there are a few PRs coming up. Ran from westchester.
10/4
13 miles
My last double digit run before the race. Running in the fall is so darn beautiful. Ran from Westcher again and did 10 on the coastal trail and 3 on chester creek. I felt pretty good and I kept it easy. I made it progressive. Started at 7:20 pace and progressed down to 6:10 pace. My legs felt good. Lots of snow on the mountains now.
10/3
6 miles
Easy recovery pace today. Felt good.
10/2
11 miles (3 x 1 mile @ 5k pace w/ 2:15 rest and 3 miles @ MP)
Last workout really until the race. I plan on doing a couple of MP miles early next week, but that's about it. The goal of this workout was not to try and crush it and stay in the correct paces. It felt really good and actually pretty easy. I'm really happy with how I felt during the Marathon pace miles. Big confidence boost.
Here it is:
3 mile warm-up w/ strides
3 x 1 mile @ 5K w/ 2:15 rest (5:07- 5:00 avg.)
3 miles @ Marathon pace (5:42 avg.)
1 mile cool down
10/1
5 miles
Super easy recovery pace during lunch today. Felt great and I really wish I could run more:)
9/30
10 miles
General Aerobic pace during my lunch hour today. I felt really good! I feel like I want to run fast and it's tough holding back.
9/29
6 miles
Nice and easy recovery pace during lunch today. I felt really good. Can't wait to race!!!!
September 22nd- September 28th
Mileage for the Year 2014
3,187 miles
Mileage for the week 9/22- 9/28
80 miles
9/28
18 miles
Last long run before Bemidji. I can't believe the nice weather we have been having. Started from Westchester again and did a 10 mile out and back on the coastal trail towards Kincaid and then did an 8 mile out and back on chester creek. I averaged 6:33 pace for the entire run. Picked it up the last couple miles and ran a 5:46, 5:28 last couple miles. Felt easy. I'm ready for this marathon. I'm going to put it down in Bemidji. I'm going for this sub 2:30.
9/27
11 miles (7 @ Tempo)
I had a super workout today. I was going to run a 10K today, but opted out of it after Wednesday's run where I experienced discomfort in my hip flexor and hamstring. But, after 2 easy days of running I didn't feel any pain at all. So, I decided to do a tempo run to replace the 10K. I opted for the treadmill just in case I started to feel pain again. I did a progressive workout and it was probably the best workout I have ever done! Granted it was on a treadmill, so probably easier. I just really relaxed and rolled. It felt so easy!!!!! Here is is:
3 mile warm-up w/strides
7 @ Tempo (5:30, 5:27, 5:23, 5:21, 5:18, 5:15, 5:13)
1 mile cool down
9/26
10 miles (5am/5pm)
I kept both runs at recovery pace again today. Treadmill at lunch and Huffman and back in the afternoon. Depending on how I feel tomorrow, I plan on doing 6 miles @ Tempo.
9/25
12 miles (7am/5pm)
Both runs were at easy recovery pace today. I ran on the treadmill during my lunch hour and I was super glad that my hip flexor and hamstring were much better today. After school I ran my Huffman and back route and felt good too. I did notice my hip flexor and hamstring a little, but much improved. I'll keep it easy on both runs tomorrow too.
9/24
13 miles
My right hip flexor was a little angry today before, during, and after my run. Also, my right hamstring felt like it was mis firing. I think it had to do with my strides yesterday, I may have run them too fast like sprints. I've had these feelings in both areas before, so I'm not too worried. I'll keep it really easy the next couple of days.
I ran my Boston prep route today in the beautiful and sunny fall weather. It wasn't that enjoyable though since I was aggrivated by my right leg acting up. Oh well, just need to play it smart.
9/23
10 miles (10 x 20 sec strides)
I had to wait until later in the afternoon to get this done, but it was worth the wait. I decided to drive to westchester lagoon again. Another beautiful and sunny fall day. I felt ok running, but legs were a little heavy at times. Kept it at General Aerobic pace and threw in some strides at the end.
9/22
6 miles
My 1st day of my taper, so I decide to run just once today. Kept it super easy to Huffman and back. Beautiful and sunny fall day.
3,187 miles
Mileage for the week 9/22- 9/28
80 miles
9/28
18 miles
Last long run before Bemidji. I can't believe the nice weather we have been having. Started from Westchester again and did a 10 mile out and back on the coastal trail towards Kincaid and then did an 8 mile out and back on chester creek. I averaged 6:33 pace for the entire run. Picked it up the last couple miles and ran a 5:46, 5:28 last couple miles. Felt easy. I'm ready for this marathon. I'm going to put it down in Bemidji. I'm going for this sub 2:30.
9/27
11 miles (7 @ Tempo)
I had a super workout today. I was going to run a 10K today, but opted out of it after Wednesday's run where I experienced discomfort in my hip flexor and hamstring. But, after 2 easy days of running I didn't feel any pain at all. So, I decided to do a tempo run to replace the 10K. I opted for the treadmill just in case I started to feel pain again. I did a progressive workout and it was probably the best workout I have ever done! Granted it was on a treadmill, so probably easier. I just really relaxed and rolled. It felt so easy!!!!! Here is is:
3 mile warm-up w/strides
7 @ Tempo (5:30, 5:27, 5:23, 5:21, 5:18, 5:15, 5:13)
1 mile cool down
9/26
10 miles (5am/5pm)
I kept both runs at recovery pace again today. Treadmill at lunch and Huffman and back in the afternoon. Depending on how I feel tomorrow, I plan on doing 6 miles @ Tempo.
9/25
12 miles (7am/5pm)
Both runs were at easy recovery pace today. I ran on the treadmill during my lunch hour and I was super glad that my hip flexor and hamstring were much better today. After school I ran my Huffman and back route and felt good too. I did notice my hip flexor and hamstring a little, but much improved. I'll keep it easy on both runs tomorrow too.
9/24
13 miles
My right hip flexor was a little angry today before, during, and after my run. Also, my right hamstring felt like it was mis firing. I think it had to do with my strides yesterday, I may have run them too fast like sprints. I've had these feelings in both areas before, so I'm not too worried. I'll keep it really easy the next couple of days.
I ran my Boston prep route today in the beautiful and sunny fall weather. It wasn't that enjoyable though since I was aggrivated by my right leg acting up. Oh well, just need to play it smart.
9/23
10 miles (10 x 20 sec strides)
I had to wait until later in the afternoon to get this done, but it was worth the wait. I decided to drive to westchester lagoon again. Another beautiful and sunny fall day. I felt ok running, but legs were a little heavy at times. Kept it at General Aerobic pace and threw in some strides at the end.
9/22
6 miles
My 1st day of my taper, so I decide to run just once today. Kept it super easy to Huffman and back. Beautiful and sunny fall day.
September 15th- September 21st
Mileage for the Year 2014
3,107 miles
Mileage for the week 9/15- 9/21
101 miles
9/21
20 miles
Well it took me all day to start my run, but I had a great 20 miler. I wanted to keep it pretty easy after last weeks long run. I loved running in the evening with the sunset and all the beautiful fall colors. Started at 7:10 pace and was quickly down to 6:40 pace and ended with low 6:00 pace. The last couple of miles I was in the dark and it was kind of fun. All the hard work of training is done. Now, I need to get feeling the best I can when I get on the start line in Bemidji. The taper is very important as well and I don't want to overlook the little things. Especially sleep and my nutrition. "Hay is in the Barn"
9/20
12 miles (8am/4pm)
Beautiful morning on the coastal trail. I've really been enjoying running from Westchester on the weekends. It's a nice change of pace and the running is easy. My afternoon run was my standard Huffman and back route. Felt pretty good on both runs and kept them both real easy.
9/19
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. On the treadmill during lunch and to Huffman and back in the rain after work. It was a long day......
9/18
20 miles (15am/5pm)
I wanted to get this done early, so I opted for the treadmill. It was HOT in the training room today. I was soaked when I was finished. I kept it easy for the most part, but towards the end I was sub 6 min and I think the heat was getting to me and I felt tired. Nice to have the longer run out of the way though.
Real easy recovery pace to Huffman and back in the rain in the evening.
9/17
12 miles (6 x 1200 @ 5K pace with 2 min rest)
Probably my most dreaded workout in my marathon training. I just don't like running at 5K pace for an extended amount of time. It's a weakness of mine that I need to work on. I did the workout between Huffman and Dearmoun on Lake Otis. It's got some gently hills in it and one direction finishes with a pretty good hill. I toughed it out and finished it though and I'm always glad when it's over. Felt pretty strong too.
3 mile warm-up w/ 5 strides
6 x 1200m @ 5K pace w/ 2min rest (3:51 avg or 5:08 pace)
3 mile cool down
9/16
13 miles (7am/6pm)
I kept it easy again for another day. I just wanted to make sure to recover from sunday's workout and not push things even though I feel pretty good. Both runs today were at an easy recovery pace. Ran on the treadmill during my lunch hour and then to Huffman and back after school. Felt good.
9/15
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Ran on the treadmill during lunch and then ran to Huffman and back after work. I was suprised at how good my legs felt after my long workout yesterday. I know I need to recover though, so I may do the same 2 easy runs tomorrow.
3,107 miles
Mileage for the week 9/15- 9/21
101 miles
9/21
20 miles
Well it took me all day to start my run, but I had a great 20 miler. I wanted to keep it pretty easy after last weeks long run. I loved running in the evening with the sunset and all the beautiful fall colors. Started at 7:10 pace and was quickly down to 6:40 pace and ended with low 6:00 pace. The last couple of miles I was in the dark and it was kind of fun. All the hard work of training is done. Now, I need to get feeling the best I can when I get on the start line in Bemidji. The taper is very important as well and I don't want to overlook the little things. Especially sleep and my nutrition. "Hay is in the Barn"
9/20
12 miles (8am/4pm)
Beautiful morning on the coastal trail. I've really been enjoying running from Westchester on the weekends. It's a nice change of pace and the running is easy. My afternoon run was my standard Huffman and back route. Felt pretty good on both runs and kept them both real easy.
9/19
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. On the treadmill during lunch and to Huffman and back in the rain after work. It was a long day......
9/18
20 miles (15am/5pm)
I wanted to get this done early, so I opted for the treadmill. It was HOT in the training room today. I was soaked when I was finished. I kept it easy for the most part, but towards the end I was sub 6 min and I think the heat was getting to me and I felt tired. Nice to have the longer run out of the way though.
Real easy recovery pace to Huffman and back in the rain in the evening.
9/17
12 miles (6 x 1200 @ 5K pace with 2 min rest)
Probably my most dreaded workout in my marathon training. I just don't like running at 5K pace for an extended amount of time. It's a weakness of mine that I need to work on. I did the workout between Huffman and Dearmoun on Lake Otis. It's got some gently hills in it and one direction finishes with a pretty good hill. I toughed it out and finished it though and I'm always glad when it's over. Felt pretty strong too.
3 mile warm-up w/ 5 strides
6 x 1200m @ 5K pace w/ 2min rest (3:51 avg or 5:08 pace)
3 mile cool down
9/16
13 miles (7am/6pm)
I kept it easy again for another day. I just wanted to make sure to recover from sunday's workout and not push things even though I feel pretty good. Both runs today were at an easy recovery pace. Ran on the treadmill during my lunch hour and then to Huffman and back after school. Felt good.
9/15
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Ran on the treadmill during lunch and then ran to Huffman and back after work. I was suprised at how good my legs felt after my long workout yesterday. I know I need to recover though, so I may do the same 2 easy runs tomorrow.
September 8th- September 14th
Mileage for the Year 2014
3,006 miles
Mileage for the week 9/8- 9/14
103 miles
9/14
23 miles w/ 17 @ Marathon pace (5:42 avg.)
This was a serious motivating workout for me today. I must of been pretty excited, because I woke up at 3am and I couldn't fall back asleep. I ended up getting out of bed at 5am to eat a little breakfast before the workout started at 8am. I had my buddy Darin Pestrikoff bike next to me and hand me water and feeds, which was real nice. Anna Dalton and Ryan Beckett also did this workout with me at their own paces. I'm glad Todd List came up with this workout. I believe it was also a perfect time to do this in my marathon training. I felt pretty darn good, the entire time and just tried to relax. I believe I could've done at least another 5 miles and then things might have gotten interesting. I did crank it down a little on my last mile and was a 5:30 mile. Here it is:
3 mile warm-up w/ a couple strides (super easy)
17 miles @ MP (5:42 avg.)
3 mile cool down
My stomach was super bad after the workout the entire day. I may have had too much food in my system while working out, plus I believe I may have a little stomach sickness going on the last couple of days and this just kick started it.
9/13
13 miles (9am/4pm)
Both runs today were on campbell creek trails at an easy recovery pace. I really love that route how it winds along side the creek. Big Marathon pace workout tomorrow and I'm pretty excited for it, which is a good sign.
9/12
12 miles
I had to wait to run after work today. Of course it was raining pretty good, but it actually felt good being out in the rain. I kept it pretty easy since I have a real big workout on Sunday. I ran my Boston prep route and felt good.
9/11
12 miles (6am/6pm)
Both runs today were at an easy recovery pace. My legs were a little tired on both runs and I started out kind of sore before I got warmed up. I'm sure it was from the last 2 days. Ran on the south track during my lunch hour and to Huffman and back in the evening.
9/10
15 miles
Ran my Boston prep route. I felt pretty strong, but tried to dial it down. Still averaged 6:39 pace for the entire run. Started at 7:25 pace and was sub 6 the last 2 miles. Raining again:(
9/9
16 miles (10 w/ 6X800m am/6pm)
During my lunch hour I did my VO2max workout @ 5K pace. I felt pretty darn good and kept the rest to 90 seconds.
4 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec rest (2:30 avg.)
1.5 mile cool down
In the afternoon I ran an easy recovery pace to Huffman and back in the pouring rain!
9/8
12 miles (6am/6pm)
Ran on the treadmill during lunch today at recovery pace and then to Huffman and back after school at recovery pace as well. I felt really good during lunch, but kind of tired on my second run.
3,006 miles
Mileage for the week 9/8- 9/14
103 miles
9/14
23 miles w/ 17 @ Marathon pace (5:42 avg.)
This was a serious motivating workout for me today. I must of been pretty excited, because I woke up at 3am and I couldn't fall back asleep. I ended up getting out of bed at 5am to eat a little breakfast before the workout started at 8am. I had my buddy Darin Pestrikoff bike next to me and hand me water and feeds, which was real nice. Anna Dalton and Ryan Beckett also did this workout with me at their own paces. I'm glad Todd List came up with this workout. I believe it was also a perfect time to do this in my marathon training. I felt pretty darn good, the entire time and just tried to relax. I believe I could've done at least another 5 miles and then things might have gotten interesting. I did crank it down a little on my last mile and was a 5:30 mile. Here it is:
3 mile warm-up w/ a couple strides (super easy)
17 miles @ MP (5:42 avg.)
3 mile cool down
My stomach was super bad after the workout the entire day. I may have had too much food in my system while working out, plus I believe I may have a little stomach sickness going on the last couple of days and this just kick started it.
9/13
13 miles (9am/4pm)
Both runs today were on campbell creek trails at an easy recovery pace. I really love that route how it winds along side the creek. Big Marathon pace workout tomorrow and I'm pretty excited for it, which is a good sign.
9/12
12 miles
I had to wait to run after work today. Of course it was raining pretty good, but it actually felt good being out in the rain. I kept it pretty easy since I have a real big workout on Sunday. I ran my Boston prep route and felt good.
9/11
12 miles (6am/6pm)
Both runs today were at an easy recovery pace. My legs were a little tired on both runs and I started out kind of sore before I got warmed up. I'm sure it was from the last 2 days. Ran on the south track during my lunch hour and to Huffman and back in the evening.
9/10
15 miles
Ran my Boston prep route. I felt pretty strong, but tried to dial it down. Still averaged 6:39 pace for the entire run. Started at 7:25 pace and was sub 6 the last 2 miles. Raining again:(
9/9
16 miles (10 w/ 6X800m am/6pm)
During my lunch hour I did my VO2max workout @ 5K pace. I felt pretty darn good and kept the rest to 90 seconds.
4 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec rest (2:30 avg.)
1.5 mile cool down
In the afternoon I ran an easy recovery pace to Huffman and back in the pouring rain!
9/8
12 miles (6am/6pm)
Ran on the treadmill during lunch today at recovery pace and then to Huffman and back after school at recovery pace as well. I felt really good during lunch, but kind of tired on my second run.
September 1st- September 7th
Mileage for the Year 2014
2,903 miles
Mileage for the week 9/1- 9/7
102 miles
9/7
21 miles
Another amazing sunny fall day!!!!! Ran from Westchester again. Ran an out and back to Earthquake park and then got on chester creek and went to Albrect fields and back. Kept the run easy for the most part, but was cruising. Started at 7:20 pace and progressed down to 5:30 pace for the last mile. The average for all 21 was 6:22 pace. It felt very easy, which is motivating.
9/6
9 miles
Beautiful day today. Love this fall weather. Ran from Westchester Lagoon and did an out and back a little past Earthquake park. Kept it at an easy recovery pace. Felt great.
9/5
17 miles (12 miles w/ 8 @ Tempo (5:24 avg.)am &5pm)
I had a great workout today. I felt strong and it was comfortable. I believe I stayed in Tempo pace because I never extended myself and could have gone longer for sure. Great confidence boost for me!
Easy 5 recovery pace mile to Huffman and back in the rain.
9/4
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Easy on the treadmill at lunch and to Huffman and back in the rain in the evening. Felt pretty good.
9/3
15 miles
What a day! The sun was out and I felt great! I was going to run easier, but I felt good so I kind of went with it. Started at 7:15 pace, but was down to 6:35 by mile 3. The majority of the run was around 6:15 pace with my last 2 miles 5:45, 5:29. Love runs like this one.
9/2
16 miles (10am w/ 10X100m strides and 6pm)
General Aerobic run today at South during my lunch break and threw some strides in on the track of 100m. Felt really good today.
Nice and easy recovery to Huffman and back after school. Felt good.
9/1
12 miles (6am/6pm)
Ran from Albrecht fields off of elmore with Holly at noon. Kept it easy and felt pretty good. In the evening I ran to Huffman and back. Ran a little later than I wanted, but felt really good. Kept it at recovery pace though.
2,903 miles
Mileage for the week 9/1- 9/7
102 miles
9/7
21 miles
Another amazing sunny fall day!!!!! Ran from Westchester again. Ran an out and back to Earthquake park and then got on chester creek and went to Albrect fields and back. Kept the run easy for the most part, but was cruising. Started at 7:20 pace and progressed down to 5:30 pace for the last mile. The average for all 21 was 6:22 pace. It felt very easy, which is motivating.
9/6
9 miles
Beautiful day today. Love this fall weather. Ran from Westchester Lagoon and did an out and back a little past Earthquake park. Kept it at an easy recovery pace. Felt great.
9/5
17 miles (12 miles w/ 8 @ Tempo (5:24 avg.)am &5pm)
I had a great workout today. I felt strong and it was comfortable. I believe I stayed in Tempo pace because I never extended myself and could have gone longer for sure. Great confidence boost for me!
Easy 5 recovery pace mile to Huffman and back in the rain.
9/4
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Easy on the treadmill at lunch and to Huffman and back in the rain in the evening. Felt pretty good.
9/3
15 miles
What a day! The sun was out and I felt great! I was going to run easier, but I felt good so I kind of went with it. Started at 7:15 pace, but was down to 6:35 by mile 3. The majority of the run was around 6:15 pace with my last 2 miles 5:45, 5:29. Love runs like this one.
9/2
16 miles (10am w/ 10X100m strides and 6pm)
General Aerobic run today at South during my lunch break and threw some strides in on the track of 100m. Felt really good today.
Nice and easy recovery to Huffman and back after school. Felt good.
9/1
12 miles (6am/6pm)
Ran from Albrecht fields off of elmore with Holly at noon. Kept it easy and felt pretty good. In the evening I ran to Huffman and back. Ran a little later than I wanted, but felt really good. Kept it at recovery pace though.
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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